Weight loss story Transformation Tuesday with Samer Delgado

I love it when my male readers share their new lifestyle changes. Here is Samer who recognised his poor lifestyle choices and has done something to change it for the better. 


Have a read of his story.....

Weight loss and healthy lifestyle story with Samer Delgado

How old are you and please can you share your health and fitness journey to date?

I am 28 years old. I started my fitness journey february 2011 when I realized I was throwing my life away by smoking a whole pack of cigarets a day while seating at home watching the days go by and eating fast food. I had to do something so I quit cigarets cold turkey and joined the gym. Now this is my lifestyle and my job.

What types of foods did you used to eat as a kid and young adult? What's changed since then? 

I use to eat anything hat wasn't healthy. I hated vegetables and anything else that was good for the body. I loved fry foods, Chinese food, pizza, bacon, fast food.

Do you play any sports or what sports do you like watching?

I play volleyball, baseball, basketball and I am a bar athlete. When I was a kid I did swimming, water polo, diving, and rollerblading.

What are your interests, passion and what makes you smile?

My biggest interest and passion in live is fitness. When I found fitness I feel like I found me. I'm also a father to two beautiful girls 9 and 7 and I am devoted to my children. I try to make fitness fun for them so that they can too be future healthy and fit adults.

What was the catalyst that sparked your lifestyle change?

The biggest thing that made me take on this lifestyle was probably the fact that I was becoming a horrible example for my kids. I also felt like I had no purpose in life anymore. I lived a boring and dry life. That all changed when I took on fitness.

What are some of your dreams/goals you hope to achieve over the next 12 months?

Over the next year I hope to trai with some of my biggest inspirations like the guys from barstarzz and my other mentors from California. I also want to take my Personal Training career to the next level by opening my own training studio.

What tips would you like to share with my readers about your transformation?

The biggest thing to remember when it comes to transforming your life and body is that it isn't by any means easy or fast. U shouldn't rush the process. Live it and enjoy it. 

Thank you so much Samer and I am looking forward to following your page updates. If you would like to follow Samer, please do so;

Instagram: @fitnessblazt

Facebook:  Facebook.com/DelgadoSamer

Twitter: @fitnessblazt 

YouTube: Samer Delgado


XxDani

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Post sponsored by 1stAvailable.com.au

Day 3 - no added sugar challenge

Gosh last night was tough, I was really craving that block of chocolate and those ice creams we had down the beach. I now officially know how it feels to become an addict of something. Sure. You may just think it's sugar and not a real drug but it's still considered an addictive "unhealthy" substance so really, I can put it in that category if I wish.

So for someone that has been eating relatively clean and then binging on all this sugar, I sure am paying for it. Moody. Agitated. Tired.

MIND over MATTER.

I can get through this. Trying to educate myself over the internet and re-reading the Sarah Wilson I QUIT SUGAR ebooks as some of you that know me, I am not a huge fan of reading at the best of times. Much rather be looking at those pretty pictures in Belle, Vogue, Inside Out etc.....magazines. Also her books cover heaps on all this sugar stuff so for those asking all these sugar questions, I highly recommend this book. I will also do a book review once I have fully read it, for those that are wanting a  sugar free bible to assist them in their day to day food choices.


Special blog guest


I am in the process of also writing up an additional post about which foods to avoid that have added sugar and also what to look out for in the ingredients list and nutritional tab. My lovely friend Karin is a Nutritionalist and Health Food Coach in New York and I will invite her to do a blog post on her views on sugar and finally be clear on some of those questions you have been asking. I really want us all to be on the same page. This is new to me, even though I ran this challenge last year. So I will clip on as much information as I can and hope you too can help with any of your resources.

Apologies once again for my delayed responses to the last few days of my posts, we have been in over drive here at home (wend preparation) as kids go back to school again and my husband starting a new job so I don't see him from 6am-8pm. So I am a one woman show and heavily tied up with managing our family and home so please be patient with me.....


I managed to do my FYM workout this morning and I love the fact that I don't have to spend hours at the gym and can do a workout between 15-20 minutes per day. What's your workout like? How long do you workout per day? Per week? Do you prefer to workout at the gym or can you motivate yourself and workout at home?

Breakfast

Pear and cinnamon porridge

I have so many variations that I make with our basic porridge concoction, so feel free to type in porridge or oats in the very top left hand corner box to see what I mean. I have added strawberries, orange, etc.....to our fave breakfast meal. What's your favourite?

Snack

2 hard boiled eggs with vegetable sticks

Lunch

Chicken wrap with feta, tomato, cucumber and spinach 

Snack

Tzatziki dip (yogurt, cucumber, lemon juice & garlic)
with vegetable sticks and rice crackers

Dinner

Chicken tenderloins with cauliflower, broccoli and beans

Okay another super quick dinner tonight as we have a few things on.

Method:

1). Season chicken tenderloins with S&P, tarragon (omit or replace with your favourite herb), garlic and lemon juice
2). Allow to sit for at least 10 minutes while you wash and prep your favourite vegetables.
3). Steam veggies as you either bake the chicken tenderloins or I prefer now to use my Chefs Toolbox as I can leave in my sauté pan with the lid on and attend to whatever one of our 4 kids are wanting from me at this busy hour (5-7pm is mahem at our place)
4). Once all vegies are cooked to your liking I like to mix up some yogurt, seeded mustard and glaze the vegetables so they have a bit more flavour!

How did you survive Day 3 of our no added sugar challenge? Thanks again for coming and I really do love you all visiting, please tell me about how your day is going. See again here tomorrow.

Xx Dani

10 Ways To Increase Your Potassium Intake

By Daniel Jackson

Many people wonder why potassium is so important. The fact
is that your body would suffer terribly if you were to ever
have a deficiency. The first to suffer would be your heart,
it simply cannot function without it. A lack of potassium
would damage your cellular process and make you feel really
weak. Try not to ever get to the point of a potassium
shortage.

With the importance of potassium out of the way, lets get
down to how best to increase your intake.

1. Nuts and seeds have very high concentration of potassium
so eat as much nuts as you can, that should give you a good
dose to last you for the day.

2. If eating nuts is an issue then your next best bet would
be to eat a bowl of cereal which is high in potassium such
as bran flakes. While it might not seem palatable it does
work.

3. Eat some muesli and you won't have to eat the nuts or
seeds and you can definitely avoid the bran flakes.

4. Between breakfast and/or lunch, have a handful of dried
fruits. They are very high in potassium.

5. You can also mix dried fruits into a food of your choice
such as a salad where something sweet wont be noticed too
much.

6. Do you like raisins? If you do that's great news as they
are very high in potassium content and could be another
source.

7. Do you like baked potatoes? Then you're in luck, they are
very high in potassium content and a single baked potato
will go a long way in terms of your daily intake. This does
not mean that you should be mixing it with anything else like
sour cream or cheese etc. Just the baked potato.

8. This might taste a bit unusual but the Cuban delicacy of
boiled plantains is a great source of potassium.

9. Whole wheat pasta and tomatoes are another great source
of potassium.

10. If you like sardines then that's yet another option.

Feeling motivated to increase your potassium intake?
Considering that twenty percent of Americans have
acute potassium deficiency and we all know where that can
lead to. Make the change today and get healthy.

Find out more about
(http://fatlossschool.com/blog/potassium-rich-foods/) Foods
High in Potassium at the (http://fatlossschool.com/blog/)
Fat Loss School.

Exercise - Why You Need a Support System

When it comes to any kind of working out, having a support system is very important. Most people use exercise to stay healthy and lose weight, or to even gain weight. There are a number of people who can be a part of your support system in order for you to be as healthy as possible. These people will help you stay motivated so that you aren’t tempted to skip your workouts and watch television instead!

First, a health care professional should be at the head of your support systems. Doctors will be able to give you suggestions about your exercise routine as well as point out anything you are doing that could be bad for your body. When you have your doctor on your side for your workouts, you know that you are being safe and making good health decisions. Make sure that you visit your doctor regularly to chart your progress and also check with him or her when you drastically change your fitness program.

Also at the top of your list of support group members should be personal trainers. If you can afford it a personal trainer is the best way to meet weight loss or maintenance goals. A personal trainer will also be able to correct your form and give you tips to making your workouts as successful as possible. He or she will be mental support as well, urging you to do better at all times.

Your family can also provide a great support system. Even while you are at home and not doing exercise, you and your family can together work to live a healthier lifestyle by not smoking, eating healthy foods, and getting outside more often instead of sitting on the couch every day. You can take your whole family to the gym or on walks or cycling. This is a great way to bond as well as do something right for your bodies together.

Lastly, look to others who are exercising to round out your support system. You can work out with a partner in order to stay motivated. Find someone who does similar workouts as well and go to the gym, or attends the same classes. This can be great motivation. You can also look to more wider workout partners by joining an aerobics class. After your class and showering, hang out with these new friends and you’ll find that living a healthy life is rewarding and easier to do than you may have first thought. When you are starting a fitness program having a good group of support people can truly make all the difference.

Muscle Building - Tips For Faster Results

Muscle growth is not just about lifting weights and going to
the gym everyday but there is a science behind it. You have
to remember that the body has certain ways of dealing with
stress. Every person also has different metabolic rates,
and because of this, they may need different exercise
programs.

When it comes to body building, you should be able to know
about the different theories concerning it. By knowing about
the theories, you will be able to apply it in your exercise
regime and get the results you want at a much faster rate.

For building muscles, you have to remember that resting is
very important if you lift weights at the gym. Never ever
exercise the same muscle group everyday unless you are
concentrating on fat loss. However, if you want to gain
muscle, resting the muscles is a very important part of it.

For example, if you exercise your chest today, don't
exercise it tomorrow. This means no bench presses tomorrow.

You have to consider the fact that whenever we lift weights,
we injure our muscles. Therefore, the body will react by
fixing it with bigger and much stronger muscles. And, in
order to promote muscle repair, we need to get some sleep
and let the muscle we injure rest for at least two days.

Diet is also an important factor when you want to gain
muscle mass. Always remember that protein is very important
when it comes to muscle growth. Protein helps in rebuilding
muscles and promote muscle repair. So, how much protein
should you eat? Basically, the rule of thumb is that for every
pound you weigh, you need at least 1.5 grams of protein.
This means that if you weigh 200 pounds, you need to take in
300 grams of protein a day. That is if you work out
regularly.

There are supplements that you may want to try. Some are
rich in amino acids that also promote protein production and
muscle growth, while there is also whey protein that
directly introduces the needed daily protein intake in your
body.

If you want to gain muscle, another key is proper execution
of exercises and the right exercises.

The right exercises for muscle gain are usually free weight
exercises. As much as possible, you should do free weight
exercises and minimize the use of machines. Although
machines do lower the risk of injury, you have to remember
that free weight is much more effective in promoting muscle
growth. Always remember that in order to promote muscle
growth, you also need to strengthen the supporting muscles.
For example, if you want to promote muscle growth on your
biceps, you also need to strengthen the muscles that
surround the biceps.

And, only free weight exercises can do this. Machine
exercises virtually does not put any strain on the
supporting muscles, which means that it will not promote the
growth of your primary muscles as well as free weight
exercises can.

Proper execution of the exercise is also very important. By
doing the exercises slowly and in a controlled and smooth
motion, you will promote maximum muscle contractions which
means that it will promote muscle growth.

These are just some of the many body building muscle gain
tips that you need to keep in mind. There are quite a lot of
techniques that will be able to help you gain muscle. With
these tips, you will be able to get the body you want in no
time at all.

8 Most Popular Home Fitness Equipment

Nowadays we are given a lot more options when it comes to
the fitness equipment that we use at home. In the past,
unless we had a lot of space and money, we might just have
been able to use a fitness video, basic exercise bike or a
rowing machine. Now, there is a world of choice when it
comes to choosing machines and equipment that can help us
get fit.

The kind of equipment that you choose to help you get fit at
home may involve one simple machine or a range of equipment.
What you choose here usually depends on what you want/need
to do to get fit, how much space you have at home to store
equipment and how much you can afford to spend on equipment
in the first place.

Some of the more popular choices here at the moment include:

1. Home gyms/Multigyms - this kind of fitness equipment
brings together a variety of exercise options and machines
into one useful fitness station. This kind of machine may
best suit people who spend a lot of time and effort on their
fitness levels and those who like to use cross training to
get the desired results.

2. Exercise bikes - an exercise bike is a stationary bike
that gives you all the advantages of cycling without the
need to go anywhere! A recent popular variation on this
theme is the spin bike.

3. Treadmills - treadmills are machines that have a
mechanized or manual belt operation. The belt moves as you
walk or run on it. Home options here include manual
treadmills where you make the belt move as you move and
mechanized treadmills where the belt runs automatically.

4. Rowing machines - a rowing machine is a piece of
equipment which allows you to simulate a rowing action. As a
sport rowing has a lot of general fitness and endurance
benefits and a rower is the preferred option of choice for
many home fitness users.

5. Cross trainers/Ellipticals - these machines give a good
all round workout. They work on the basis that your feet
push pedals and your arms push handles at the same time and
you use resistance forces to maintain/improve fitness.

6. Weights and benches - if you prefer weight training as
your fitness option of choice then weights and a bench may
be your best option. You can use free weights here or bar
weights depending on your preference, or both.

7. Steps - in recent years the step has become a popular
form of home exercise following on from its phenomenal
success in the gym. Here you use the step to maintain 'step'
exercises.

8. Small fitness equipment - many people also opt to use
smaller pieces of fitness equipment available today. These
include items such as resistance bands and exercise balls.

Do remember to think hard about what you want from fitness
equipment at home before you go out and buy a load of
machines that you will not use. It is better in some ways to
start off with one or two pieces of equipment here and then
to ramp up your purchases as you get into a regular fitness
regime and as your development progresses.

The One Tip That Will Lead To Long Term Weight Loss

Here's a very simple weight loss tip that you can use to
start losing weight more effectively and more long term. The
tip is pretty simple, but the implementation of it may be a
bigger deal depending on how dedicated you are to it. So
here's the tip: Make small changes every week rather than
big changes all at once!

A Revolutionary New Weight Loss Tip?

You may have heard this idea before, but have you ever acted
on it? I think that it should make at least some of you
think about it for a minute. And I hope that this approach
can help you to reach more lasting and permanent weight
loss.

How many of you have gotten to the point where you finally
say to yourself, "That's it!!! I'm never going to eat that
junk food ever again! I'm going to make changes RIGHT THIS
SECOND and never go back to the way that I used to eat! I'm
sick of looking like this!" Does this sound like you at one
point?

If this does sound like you, did you find yourself back to
your old habits within a week or two? How many times have
you gone through this cycle? Disappointing isn't it, but
this is a common story out there if you get talking to
people.

I want you to look at weight loss motivation (and weight
loss in general) in a completely new light. Don't make huge
and overly drastic changes that are doomed to failure.
Instead you should make small changes that cumulatively lead
to a big change. This may sound to you like a revolutionary
weight loss tip, but I hope that it just makes sense!

Weight Loss Motivation is the Key!

Motivation is key if you're really going to lose weight. But
when you try to make too many changes too quickly your mind
subconsciously says to you, "Yeah right friend! Why will
this time be any different that all the other times you've
tried and failed?" Willpower alone is never enough to
overcome this inner negative voice. The correct mental
attitude is key.

You'll find that you have much better luck when you sneak up
on that negative little voice and play a little trick on it.
Willpower alone is never enough to overcome this inner
voice. You have to trick it by making small changes.

That's the main point behind this weight loss tip, and in my
mind the key to real weight loss motivation that will keep you
moving forward long term.

Here are some examples of small changes you can make:

Instead of deciding that you're going to immediately start
going to the gym every single day, try going twice a week.
Do that for a week or two, then up it to 3 times a week.
Maybe it means not eating your normal snack on one day. Then
up it to 2, then 3, etc. You see, as you make changes like
that you will be more motivated to lose weight because you
are creating small successes each week.

If you keep this up, you're bound to make the big changes -
but over time rather than drastically all at once. Your
motivation to lose weight will be a lot higher than it ever
was before. Give it a try!

Avoid These 7 Time Wasters In The Gym

In case you hadn't noticed, it's nearly impossible to set
aside the time you need at the gym each day. It seems there
are always more "important" things to be doing. When you do
get into the gym, avoid these 7 time wasters.

1.Too much time in the gym - Cardio exercise should be a
portion of your time in the gym, not the bulk of it. It's
meant to compliment your resistance training and a proper
nutrition plan.

2. Stop stopping for too long! - You know if you're one of
these people. You see a friend walk in the gym who you
haven't seen in a while and suddenly your heart rate is too
high and you need to rest "for a little bit." Don't stop
every time you have a chance. It's not going to help you
reach your goals.

3. Plan, Plan, Plan. - If you walk into the gym with no idea
of what you're going to do, I can promise you there will be
a lot of time wasted. Figure out what you're going to do
before you even step foot into the gym.

4. Not having a backup plan - There is nothing more
frustrating then going to the gym with your plan in hand and
someone is already using the machine! Having a backup plan
ensures you spend more of your time in the gym exercising
and less time feeling frustrated. If someone is using the
chest machine, no big deal: Do push-ups instead.

5. Get intense! - Push yourself further than you thought you
could go. Physical gains don't happen when you're barely
pushing yourself. You need to be going to failure on almost
every exercise. Even if you're just building strength and
have no interest in bulk, you should still work to failure,
just at a higher level. Remember, bulk comes between 8 and
10 reps and strength comes when you're doing between 12 and
15.

6. No "cheat reps" - If you're like me, you've had a few
cheat reps when you're starting to run out of steam. It
happens and you don't want to beat yourself up over it.
But, you do need to realize it's not helping you. You're
almost better off just not doing those reps. Fewer reps
with perfect form is always better than more reps dong
incorrectly.

7. Not seeking the advice of a professional - If all the top
athletes have coaches and professional trainers, don't you
think you could use their advice? Having a trainer will help
you to get further along in your training then trying to do
it by yourself. He or she will help you to use proper form,
technique, rep ranges, tempo, rest intervals and exercise
combinations to maximize your results and minimize your
frustrations.

If you could only relate to 2 or 3 of these items, don't
just brush them aside thinking you're well beyond this
information. Take those 2 or 3 things and concentrate on
fixing them. It will give you more time away from the gym
and increase the quality of your workouts.

Six Pack Abs - How To Get Them

If you ever happen to turn on the television in the middle
of the night, you'll notice a flood of infomercials selling
the latest in home gym technology: machines that guarantee
you'll have a sexy, slimmer body with washboard abs by
working out for as little as 5 minutes a day.

Sadly, a lot of these machines can be misleading, like those
abdominal gadgets that promise you a six pack in just two
weeks. Contrary to most peoples belief, doing crunches won't
make you slimmer, it will only give you stronger abs. It
doesn't matter what kind of machine you're using, because
those strong abs are buried under those layers of fat, and
the only way to get rid of those are by doing cardiovascular
exercises.

In order to get the look you're after you need to
concentrate on: 1. Have a healthy diet. 2.
Increase your metabolism. 3. Follow proper abdominal
exercises.

No matter what abdominal machine you're using, or how
expensive it is, you won't see any results if you don't
follow the above routine. It's easy to buy into the glitzy
infomercials on TV, especially when you see attractive
models with hard bodies using the products, while promising
you the same kind of success. All you need is a five
minutes.... Walking to the other side of the room is five
minutes, and you're obviously not losing weight from that.

If you really want to get a flat stomach or rock hard
abs, you need to learn about the proper way of losing weight
and building muscle tone.

Here's one tip on how to effectively burn calories: HIIT, or
High Intensity Interval Training. What's that, you say?
It's a combination of high energy sports such as sprinting
or exercise bike sprinting. You do a sustained 30 minutes
of biking or running, alternate it with 2-3 minutes of
jogging or slow pedaling. Do this alternately for 20
minutes.

This type of training, combined with 5-6 small meals a day
every 2.5-3 hours, will effectively burn the calories from
your body. Having a diet rich in protein, complex
carbohydrates, and omega 3 fats, and doing away with less
saturated fats, and you'll be on your way to getting that
perfect washboard abs.

Circuit Training - What Is It?

By Richard Black

So you have decided that it is time to start going to the
gym regularly. You are ready to start working out, but where
do you begin?

Perhaps you want to try bicep curls first because you are
curious about how strong your biceps are. Or maybe you want
to do a leg press because your arms are tired from working
all day and you want to give them a rest before you start
those exercises. Maybe, rather than all of those, you want
to try a treadmill for a half hour first to burn away some
of the calories that you gained from that cheeseburger you
ate on the way over.

When you start working out, these questions may go through
your mind every time you open the gym doors. But this
uncertainty can lead to inefficient workouts, skipping
exercises, and failing to achieve the results you want
because you went in a poor order on one particular day.

To solve this, many trainers teach what is known as "circuit
training." Circuit training is a pre-specified exercise
routine that involves moving from exercise to exercise in a
specific order over a specific amount of time (as as though
you are moving through a circuit).

Circuit Training Techniques

Circuit training gives you significantly less time to rest,
and often involves working out at such an extreme pace that
many people receive an aerobic exercise even though they are
not technically doing any aerobic training methods. However,
just because they give you less time to rest does not mean
that circuit training is only for in shape, experienced
bodybuilders.

On the contrary, circuit training requires significantly
less repetitions (which are generally required with
standardized weight lifting), where you are trading excess
work (lifting with repetitions) for faster work (no
repetitions, faster moving through the workout). Because
there is less resting, many people experience some
impressive results as though they had rested and completed a
repetition.

Benefits of Circuit Training

There are two well known benefits for circuit training:

1) Time

Because you are quickly moving through every workout, you
save a great deal of time overall. If you are often on a
particularly busy schedule, this time saved can be
substantial, and you can cut your time at the gym down
significantly.

2) Efficiency - By rushing from exercise to
exercise in a specific order, you are not wasting any time
allowing your muscles to relax or harden up. Instead, you
are making sure that they are constantly being worked out as
you move from machine to machine, tiring them more and more
in the process.

Circuit training does require a less crowded gym (so that
you can get each machine when you need it), a lot of
planning, and a commitment to moving to the next workout
right away no matter how exhausted you are. But for those
that are on a busy schedule or want to see more results in
shorter time, circuit training is one of the best workout
courses you can put yourself through.

How To Make Exercise Fun

We all know exercise is good for us, but sometimes its
just a pain in the behind! After a hard day's work, the gym
is one place you don't even want to think about.
Even the thought of exercising at home with your own
equipment can be less than desirable at times.

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge. No
matter how you look at it, exercise can be downright
boring and even tedious at times.

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to keep you on the exercise path.

First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

You can also try something different. If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises.

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you. You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

An outdoor circuit in the park is also something
you can try. There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet. Jog 100 feet then drop and
do a couple of push ups, walk the next 100 feet
and then drop to do sit ups.

You can also ride a bike around your neighborhood
or hike on a hiking trail. A walk in the park or
around your neighborhood is also a great way to
get some exercise. Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

Playing a competitive sport is also something you
can try. A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on. These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

When you exercise, try to picture your muscles
getting bigger. Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better. Try
to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can
make exercise more fun and interesting. You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

The important thing is that you should always try
to incorporate exercise in some form into
your everyday life and make these habits the kind
of habits that will last a lifetime.