Thursday, January 7, 2010

January 7th, 2010

Fitness Tip of the Day: Scrap the Old Ways

I have been doing a lot of research on my break. I have noticed that what we used to think we were doing correctly, is totally wrong. That just sucks for me. I hate when I'm wrong. Combing upper body and lower body exercises into one routine will burn fat up to 50 percent better than just working your upper body and lower body independently. Guys, this sucks for you. The time of puffy chests and skinny bird legs is not desirable. Think about it: Legs weigh about 65% of your body mass. If you can tone those, then you can drop the pounds like that. Also, the stronger you legs are the stronger your abs will be. Anytime you want to work your lower abdomen, or muffin top (which just makes me giggle) you have to strengthen use your legs. The stronger your legs are, the better your abs will be. No more muffin top. It will be more a sheet cake, delicious.

Food Tip: The bird

Okay so did you make the turkey. If you have not, after carving it, save the carcass. You can use this to make stock. All to many of the store bought stocks are high in salt. At least, if you make this stock, you can store it and add what you like to it. Here is my stock recipe.

Turkey stock

1 bay leaf
1 dead turkey carcass
2 carrots roughly chopped
1 stalk celery, roughly chopped
2 sprigs of rosemary
1 tsp basil

Take a stock pot (I know, ingenious) and place all the ingredients. Place enough water to submerge the bird. Boil the heck out of it for about an hour and half. that's it. Let it cool.

To store, either put in a Tupperware or here is a sneaky trick. Fill up some ice cube trays with the stock. Freeze them then place in sandwich bags, That way you will have pre-portioned stock in your freezer that is easy to use when needed.

Also, I know you tend to starve yourself when trying to lose weight. Not sure what to snack on?

Eat like a kindergarten student

Talk some celery stalk, smear them with peanut butter. It's filling,and has tons of fiber and protein! Plus it is both salty and sweet! it's kinda perfect. Plus it takes me back to times where sandbox etiquette was my concern rather than social hierarchy.

That's just the easy thing to do with the bird. Other recipes are coming.!

Tuesday, January 5, 2010

January 5th, 2010

First of all, I had trouble transporting my Facebook notes to my blog...for yesterday's blog, checkout my Facebook notes. Friend me at Kevin Kusinski.

Fitness tip of the day: God I love the gym in January. You can just feel the excitement. It smells of promise, sweat and redemption. It is busy and despite the die-hard's drones because they may have to share equipment, it is the best time of the year.

Here's my suggestion for all of you embarking on their first or second day of their journey. It important to know that Rome was not built in a day. It takes more energy to take pounds off than to put them on. Remember that because we tend to forget it. We tend to think we spent our time in the gym, why does the scale not reflect it. The biggest thing I can tell you is that you must record, record, record. Write down what you and search the caloric content. Make sure that you are eating around 1300-1400 calories for women, and 1600-1800 calories for men trying to lose weight, and 2000-2200 for guys looking to gain muscle. Write down what you are eating. if nothing else, become accountable for your actions. Even if you don't last twenty minutes on the treadmill, become accountable for your food consumption. That is a victory in and of itself. It takes 3500 calories to burn one pound of fat. Hit the gym for 40 minutes a day and burn 500 calories and you are on your way. Sounds daunting, but remember what I just said about Rome.

Food Tip: Plan for the week

I can't say this enough. If you don not cook your meals and pre-portion them ahead of time, you will make bad choices and you will gain weight. I know this and you do. It is is easy to go to the drive-in or pick-up food because the last thing you want to do when you get home is cook. So do it before hand.

My big tip: Roast a turkey.
It is really one of the easiest thing to do. In fact, if monkeys were cleaner, they could probably do it. But I roast a turkey breast all the time. Here is why. First, having turkey on hand creates several menu options for the rest of the week that can be made in seconds. Second, cooking a real turkey breast is heck of a lot better than buying that processed, pre-cut turkey that contains mostly water, and probably gizzards and God knows what else. And third, who does not pick at a turkey. I pick at turkey like I pick on those geeks on American Idol who have no talent or shame. But picking at a turkey is good source of protein, it keeps you full and eating pure protein as snack literally sheds fats. Roasting a turkey is win/win.

Tomorrow: Stayed tuned for fast recipes to do with that turkey breast, beside a sandwich.