Move Your Body
Read entire article and watch inspiring videos at gma.yahoo.com.
This summer we’ve been watching the amazing transformations on ABC’s new reality TV show “Extreme Makeover: Weight Loss Edition,” where contestants have shed hundreds of pounds andchanged their bodies and their lives.
Personal trainer Chris Powell, the man who has whipped the contestants into shape and motivated them to reclaim their lives, shares his tips and strategies for your fitness journey.
1. Make Fitness a Labor of Love
The key to making fitness a lifestyle is to find something you LOVE. Explore all modalities of fitness from weight lifting to cycling, basketball to badminton. Think about it like dating. There is some form of fitness out there that will be a match made in heaven for you!
2. To Avoid the Plateau, Follow the ‘Rule of 6′
Did you know that your body adapts to everything? Even working out! It actually takes about six exposures to a specific workout for your body to experience all of its benefits. To experience increased fitness and weight loss benefits you need to change things up after every six workouts!
3. Use the FITT Principle
If you plateau, change ONE of the following variables to get your body losing again.
F – FREQUENCY – Increase the Frequency (Instead of swimming for 3 days per week, increase to 4 days per week)
I – INTENSITY – Increase the Intensity (Instead of jogging at 4.5 on the treadmill, jog at 5.0)
T – TIME – Increase the Time (Instead of playing soccer for 45 minutes, play for 60 minutes)
T – TYPE – Change to a different type of activity (Instead of rowing, try jumping rope or boxing)
4. Be Prepared
Invest in a cooler and plastic containers for food. When we leave the house some of our only food options come from convenience stores, fast food restaurants, and vending machines. Prepare your food at home and bring it with you. It will save you a ton of money, and we must have the right food at the right time to get the results we want!
5. Intervals, Intervals, Intervals
To maximize your calorie burn, use intervals. Basically, alternate between low and high intensity movements during your training sessions. This keeps the heart rate elevated, burns through stored carbohydrate in the muscles, and increases the post exercise metabolic afterburn (so you’ll be burning calories for hours after exercise!)
Read original article and watch videos at IdealBite.com.
Chris Powell’s diet plan is a high quality, effective weight loss plan that can help everyone! Including people who want to lose a few extra pounds and people who need to lose hundreds of pounds to save their lives.
Who Is Chris?
Chris Powell gained popularity quickly several years back when he decided to be innovative with a new and exciting way to look at fitness and dieting. Because of his professionalism, and more importantly, his heart and passion for helping people, Chris Powell won the hearts of everyone in America as he began helping people lose weight and change their lives on the show Extreme Makeover Weight Loss Edition. He has helped his clients lose thousands of pounds and more importantly to live healthy lives. He has also been featured on a number of TV shows as a fitness and diet expert to help others.
David Smith and Chris Powell
One of his most famous cases was when he assisted a gentleman named David Smith, who weighed over 600 pounds, in losing over 400 pounds in about 2 years through the personal counseling and training that Chris offered to him. Such incredible results are difficult to come by, and even rarer is the healthy way in which David lost the weight. This garnered Chris national attention virtually overnight for his innovation and skill in helping the severely overweight to reach their goals.
“Chris Powell’s diet plan can help even the most overweight individual to get on the path to healthy living and see results right away.”
Extreme Makeover Weight Loss Edition is a motivational show that studies the progress of one individual over the course of months and documents their entire journey- from their work, home, children, and personal battles along the way. This entire weight loss mission takes place in the course of just one hour long episode, allowing the audience to see the progress of each of Chris’ clients and to see the drastic change that occurs in their lives.
The show follows the individuals through their past to study how these people got this way, and analyzes their present situations and relationships. The show even provides a makeover portion at the end where the clients unveil their new look to their friends and family members who have supported them even through their battles with weight. The show is captivating but also extremely motivating for viewers. For those at home who want to learn more about Chris Powell’s weight loss plan so you can do it at home, read on for more details.
Watch Chris Powell Teach How To Stay Motivated And Reach Weight Loss Goals
Chris combines the importance of fitness training and exercise with very specific dietary plans to help people who feel like they have hit rock bottom to see that they need to get a new grip on the proper way to eat and work out. Chris is a well-qualified individual to be working on this show and to be showcasing his diet plans because he has accreditations and degrees that make him truly grasp his profession from all angles. He understands the body from an internal scientific perspective as well as understanding what physical activity it will take to get the results that you need.
His individualized weight loss program makes its followers look at weight loss and fitness from several different angles. One of the main components is taking a hard look at the foods that you are putting in your body. Chris came out with a book recently that identifies the many foods you are allowed to eat, along with the many that you absolutely should not be eating.
The diet program offers lists of the good foods vs. the bad foods, and it lets you pick what you like to eat so that you aren’t tortured with too many rules and restrictions when trying to focus on your nutrition. He also includes a number of recipes that are delicious as well as healthy, which most people don’t think is possible. The recipes also focus on portion control which is a struggle for almost every person who is in need of a diet plan.
The Chris Powell Carb Solution Plan
Chris shares this amazing diet plan in his book, “Choose to Lose: The 7-Day Carb Cycle Solution”
Powell’s plan includes three meals and two snacks per day, alternating a high-carb plan one day with a low-carb plan the next. (Scroll down to see a sample of high-carb and low-carb meal plans from the Carb Cycle Solution.)
While carbs are welcome in Powell’s plan, calories still count.
The average woman consumes about 1,200 calories per day on a low-carb day, 1,500 calories per day on a high-carb day and up to 2,400 calories per day on a cheat day while following the plan, according to Powell.
The average man, he says, is allowed 1,500 calories per day on a low-carb day, 2,000 calories on a high-carb day and up to 3,000 calories on a cheat day.
Powell’s Diet Tips:
Even the most dedicated dieter still gets cravings, so Powell has three tips to help curb hunger and keep you on track.
1) If you are going to a party or out to eat with friends, take psyllium fiber pills beforehand. The pills, available at health food stores and in some grocery stores, help keep you full longer.
2) Chew sugarless mint gum to curb cravings and distract yourself from eating more food.
3) Add a flavor packet to your water to enjoy the taste, while cutting the hundreds of calories found in regular fruit juice.
Powell’s 3-2-1 Exercise Rule:
When it comes to exercise, Powell applies the same high-low rule that he uses in the diet, incorporating intervals to maximize fat and calorie burn. Follow this 3-2-1 plan, he says, to banish your bulge.
3 Minutes Low Intensity – You can maintain a conversation and are breathing easily.
2 Minutes Moderate Intensity – You can still maintain a conversation but your breathing is heavy.
1 Minute High Intensity – You are breathing heavily and you can’t hold a conversation longer than three words.
High Carb Day
Power Crunch Cereal (Mix ½ cup low-fat granola or All-Bran with 1 scoop vanilla protein powder and ½ cup unsweetened almond milk)
Yogurt Crunch (Mix 1 non-fat Greek yogurt with ½ cup low-fat granola and a dash of Stevia)
Chocolate Oatmeal Power Shake
(Blend 1 scoop chocolate protein powder with ¾ cup regular oatmeal, cooked, and ½ cup unsweetened almond milk)
Low Carb Day
1 cup nonfat Greek yogurt
2 stalks celery
1 dash Stevia
Cottage Cheese on the Border (Blend 1 cup nonfat cottage cheese with 3 tablespoons salsa and add ½ cup chopped tomato. Serve with 1/3 of a sliced avocado.)
Chocolate Peanut Butter Shake
(Blend 1 scoop chocolate protein powder with 1 tablespoon of natural peanut butter and ½ cup unsweetened almond milk.)
Chicken Veggie Parmesan
According to Chris, to lose weight, you need to focus on three areas, motivation, food and exercise. By ignoring any of these areas, you will not be as successful or reach your potential. He focuses on these three key areas in his “reshape the Nation” program, where he commits to try to help one million people lose weight and get healthy across the country. He offers his online menus, exercise tips, and even live video tips that you receive daily to give you the support you need to get started and stay on track.
If you are looking for an effective, high quality diet plan that will help you to lose weight in a healthy way, you should research the diet plans and options offered by Chris Powell. Chris is a pillar of motivation and offers healthy supportive alternatives to those participating in his diet plans. Chris Powell’s diet plan can help even the most overweight individual to get on the path to healthy living and see results right away.
Originally published on cbs.com
You can watch Chris Powell on “Extreme Makeover: Weight Loss Edition” Sundays at 9 pm on ABC. Here are Chris Powell’s “Sexy Six Summer Slim Down” exercises:
We start with this one because it truly works out every muscle in your body.
Start in a standing position. Put your hands on the ground. Kick your feet back in to a push up position. Do a push up, jump your feet forward and jump up and clap.
* Works out every muscle in your body!
Start in a push up position. Raise your knee up to your chest so it looks like you are climbing. In one quick movement, jump your feet and switch feet. It’s an isometric hold.
* Works out your core, legs and gives a big cardiovascular response.
***** Starting from here all exercises will use the one gallon jugs. Using jugs at home is a great way to get eight pounds of weight easily for a work out without having to buy weights. Just take a jug and fill them with water. And if you want, go to the hardware store and get silicone gel so that you can properly seal the jugs.
Thrusters (use a dining room chair)
Start in a standing position holding the jugs resting on your shoulders. Sit down in the chair and then stand up and put your arms up with the jugs overhead.
* Works out your butt, thighs, and your core for midline stability.
Back lunge with twist
Start in standing position with feet together and one jug at your chest. Extend the jug out in front of you and then step back with one leg about 3 feet and lower the leg to the ground. Holding jug in front, rotate the side 90 degrees.
* Works your butt and thighs and also your core when rotating.
Step up with curl (use a small step stool)
For this you can use any little stool you have in your house.
From the floor, step up on the stool and once in a standing position, do a bicep curl.
* Works your butt, thighs and bicep.
This is a big explosive move. Start by holding the jugs down to your side. Gently dip down and as you jump, the jugs rise to your shoulders using your biceps.
* Works your butts, thighs, biceps and back.
Read the original article and exciting videos on ABC.com.
Chris Powell, the man who orchestrates each jaw-dropping weight transformation on “Extreme Makeover: Weight Loss Edition,” says his secret as a hard-charging training has less to do with exercising people’s bodies than exorcising their demons.
“There is a tie to some kind of emotional trauma, in the past, of people I’ve worked with, and that trauma is typically unaddressed,” he said.
Powell has helped 11 super-obese people lose more than a ton of weight on the show: 2,198 pounds, to be exact. But in addition to helping people shrink to half their size, Powell also has gotten them to open up about a whole range of psychological issues, including sexual abuse and alcoholism.
Although he admits he is “absolutely not” professionally qualified to advise on these issues, Powell said he approaches it like a friend would.
“I know what’s out of my scope of practice with some of these deep-rooted psychological issues,” he said. “That’s why we have therapists on board with us.”
Learning to love yourself as a cure for morbid obesity might sound like psycho-babble, but Powell, 34, said it works. The trainer is known for moving in with his clients to makeover their lives and to break their bad habits. Their weight loss is often so dramatic that they require skin-removal surgeries.
Given Powell’s rock-hard abs and intensity, you would never guess he was once a scrawny kid who failed to make the high school football team.
“I was so weak and vulnerable at that time that I just felt empowered and what gave it to me was fitness, iron, and I was hooked,” he said.
Powell became a trainer and even appeared on “Good Morning Arizona.” But after some bad business deals, he found himself living out of his car.
“I felt like a fraud, I felt like a total fraud,” he said. “I made poor business decisions. I was hundreds of thousands of dollars in debt. I was losing everything.”
That is, until he met Heidi, a recently divorced single mom of two. The couple are now married and raising three kids together.
“We really met at the deepest, darkest part in both of our lives and it gave us a wonderful foundation to open up and say, ‘Here’s who I am,” said Heidi Powell, who is also a trainer.
It was in that low moment that Chris Powell said he learned to overcome his fear of failure and also vowed that he would teach others how to be healthy. He even had the Roman numerals I, C, D, M, X, C and M tattooed onto his side. The last three are topped by horizontal lines, which means the base numbers should be multiplied by 1,000, so in Arabic numerals, they read 1, 100, 500, 1,000, 10,000, 100,000 and 1,000,000.
Powell said it symbolizes how many people have thanked him for making a positive change in their lives.
“I think we all have a desire to feel significant in the world,” he said. “It’s not about me doing nice things for other people. I get something out of this, and its fulfillment. This is the best addiction in the world.”
Originally published on GMA.Yahoo.com.
Chris Powell has witnessed some amazing weight loss journeys.
Powell, the fitness trainer on ABC’s ”Extreme Makeover: Weight Loss Edition,” gets messages from many people who tell him about what motivated them to achieve their remarkable weight loss results.
Among the standout stories is that of Dana Atkins, a cancer survivor from Lafayette, La.
Atkins recalled her 130-pound weight loss success on ”Good Morning America” today.
“I was watching your show one day, and I thought, ‘if these people can do it, so can I.’ And so I thank you. You have no idea how much you inspired me,” she told Powell.
Atkins did it by committing to hitting the gym five days per week, cutting the calories and adjusting her eating habits.
She tracks her weight loss on an app called Lose It, eats breakfast every morning and doesn’t eat carbs after 5 p.m.
The 36-year-old said Powell inspired her, even through her tough workouts.
“I could hear Chris’s voice in my head … even though my legs are on fire and my knees are hurting I could hear him saying, ‘Come on Dana, keep going, you got this,’ and I would just finish the workout, I would feel so much better after,” she said.
Working all on her own, Atkins went from 380 pounds — and a size 30 — to 253 pounds and a size 18.
She still wants to lose 90 pounds more.
Powell turned up at Cajun Gym in Lafayette one day to surprise Atkins. He worked out with her and gave her some workout tips and encouragement.
“You’re going to do great,” he told her.
Chris Powell’s Workout Tips
On the weight loss journey, it is common for the fat to come off relatively quickly as we begin to exercise. This is because our systems (cardiovascular, muscular, respiratory, etc) are extremelyinefficient, so our body incinerates the calories like a V-12 engine burns fuel. This rapid fat loss is awesome for many reasons, and usually gives us a quick boost of confidence that we really CAN achieve our goals.
However, after a little while that once-remarkable weight loss slows down or stops – even when we are doing exactly what worked in the beginning. Why? What happened?
Our bodies are capable of some remarkable adaptations as we exercise. Our heart, lungs, nerves and muscles learn to move in harmony together, and we undergo chemical reactions on a molecular level, making exercise easier and much more efficient. What was once a V-12 engine struggling to walk a mile (and burning a ton of calories in the process), has become a super-efficient hybrid engine, capable of moving for hours on end (but burning much fewer calories in the process)
So what do we do? Can we ever achieve our goals and have the body we deserve? Absolutely!
Your body begins to adapt after repeated exposure to the same type of exercise and weight loss slow or even stop, but you can outsmart your body and continuously lose weight.
Here’s how: Simply increase one of the following FITT components every six to 10 workouts:
Frequency. For example, if you typically exercise three days a week, increase to four days.
Intensity. For example, if you typically walk at a 3.0 on the treadmill, increase to a 3.5. Or if you run a mile in nine minutes, aim for 8:30.
Time. For example, if you typically exercise for 30 minutes, increase to 35 minutes.
Type. For example, if you typically jog for exercise, try a different type of exercise like rowing, cycling, or boxing.