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6 Steps to Tight Abs by TJ Hoban

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6 Steps to Tight Abs

by TJ Hoban

Washboard abs are without a doubt the most desired and difficult to attain body part.   A tone core is a sign of good health, a fit body, and movie star sex appeal.  But when it comes to doing the work, we make excuses, like genetics, too busy, too tired, can’t stop eating, etc.  The truth is, excuses are just that.  Excuses!  Adopt these 6 simple steps to finally rid your flabby tummy and reveal your ultimate abs.

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1. Sleep More.   Most people are sleep deprived.  One of the easiest things you can do for your weight is spend more time in bed.  YES!  Sleeping helps lower cortisol, the stress hormone.  When elevated cotisol inhibits your ability to burn fat.  A Harvard study found that people who slept less than 5 hours a night, were  an average of 5 pounds heavier and more likely to become obese than those who slept more than 7 hours. One reason: Just a single night of inadequate sleep may increase activity in your brain’s reward center, particularly regarding food.   Plus, if your sleeping, you’re not eating late night junk food.

2. Resistance Training.  Your treadmill’s calorie counter might make cardio seem like the fat-loss answer, but the more you run, the more efficient your body becomes at running and you calorie burn will diminish.  Also, running long distances are not good for your skeletal system over time and may cause joint pain or injury.   No need to give up cardio all together.   I like to walk briskly at an incline on the treadmill before weight training.   There’s no substitute for resistance training when it comes to building your ultimate body and incinerating belly fat.  Just a few days a week will boost your metabolic rate, increase lean muscle and blast fat better than aerobic training.

3.  Push More.   So you got your pump on?  Go a little heavier. You too ladies!  Moving strong weight not only increases your calorie burn during your workout, but also elevates your sleeping metabolism by about 8 percent,  say researchers at Washington University school of medicine in St. Louis.   That’s right, you’ll burn more calories sleeping!  And every calories counts.  Be careful not to over do it.  Our minds are usually stronger than our bodies.  NO INJURIES.

4.  Eat Often.  Five or six lean meals a day is optimal for fat loss.   That’s because digestion requires energy, so spreading your calories out keeps your metabolism moving and your stomach happy.  The problem? It’s not how frequently you eat but rather what you eat that affects how many calories you burn at mealtime.  The key is to eat smaller meals with  foods that don’t bog down your metabolism, like gluten, dairy, simple sugars, abundance of red meat.

5.  Protein Up.  Each time you eat you chow a meal that doesn’t include protein, you spike your insulin, shutting down calorie burn.  Protein helps regulate blood sugar, keeps you satiated, and requires more calories to digest.  It is the building blocks of muscle and hormones and prevents muscle breakdown during training.  Eat a palm sized portion of lean protein for each meal, like fish, chicken, turkey, and occasionally lean beef.

6.  Snack Smart.   Eating more frequently is important, but not at the cost of consuming too many cals.  Protein shakes or meal replacement shakes are the perfect snack, not only for the quality protein, but because you know your exact calorie count.    And they’re a great way to maintain your daily vitamin intake.  I prefer isolate whey protein as it is higher quality and less bloating than whey complex.

There are many other things you can do to trim the fat, like proper supplementation, eating for your blood type, avoiding foods that cause allergies, etc.  But, if you start with these simple 6 steps, you’ll shed pounds for summer.  It’s almost time to bust out the bathing suit.

Eat, Train, Love.

TJ

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Is Your Diet Killing You? by T.J. Hoban

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 Is Your Diet Killing You?

By  T.J. Hoban

Most people die of disease, not old age. The rate of heart attacks, Type II diabetes, obesity, strokes, hypertension and gastrointestinal disorders in this country just keep climbing. Many of the leading causes of death can be directly related to poor diet. Fortunately, all these of conditions can be greatly improved by positive dietary changes.

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There are many factors as to why some people age faster than others.  Advanced medical research tells us that hormones levels (HGH, testosterone, DHEA, estrogen/progesterone, cortisol) decline or change as we age.  In addition, poor dietary habits are among one of the major factors that can contribute to accelerated aging in humans. For example,  high glycemic carbohydrate intake(carbohydrates that cause a high increase in blood insulin levels) increase fat storage (lipogenesis),  accelerate atherosclerosis(hardening of the arteries), and promote the glycosylation of  proteins(when carbohydrates stick to proteins hindering the production and utilization of  hormones, muscle building and repair, and immune function). This ultimately leads to accelerated aging and poor health.

A nutritional program designed to keep blood sugar low is crucial for the management of insulin. Implementing a diet in which food intake consists of low glycemic carbohydrates helps the body burn fat(lipolysis), reduces atherosclerosis and decelerates the aging process. In addition, by consistently eating a diet high in phytonutrients(plant nutrients), essential fats, lean protein and fiber we can provide our body with all the tools it needs to fight off foreign invaders, repair tissues and maintain a state of optimal health. In future articles, I’ll share specific nutritional guidelines and exercise programs to increase lean muscle mass and decrease body fat.

Eat smart, train hard, be happy.

T.J. Hoban

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T.J. Hoban’s Key Nutritional Guidelines to Optimal Health

tjhoban, t.j.hoban, fitness, health, workout, weight loss, diet, nutrition, supplements, trainer, actor, top fitness model, fitness model, muscle, bodybuilding, fitlifer, p90xT.J. Hoban’s Key Nutritional Guidelines to Optimal Health

1. Never skip meals: skipping meals will force your body into starvation mode and cause your metabolism to slow down, basically storing whatever calories you eat. Think of food as fuel for you body. Eat smaller meals more frequently.

2. Eat a lean protein source with every meal: Fish, chicken, turkey, lean beef, cottage cheese, and legumes (including soy). The serving size should be about the size of the palm of your hand and the height of a deck of cards.

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3. Avoid high glycemic carbohydrates: Bread, pasta, white rice, cereals, candy, baked goods, pretzels, sweets, etc. High glycemic foods will increase blood sugar levels, which increases blood insulin levels causing the body to store fat.

4. Eat 3 to 5 servings of fresh vegetables and 1 to 2 servings of fresh fruit every day: Vegetables are an excellent source of phyto-nutrients and fiber. Choose whole fruits, instead of fruit juice because juicing removes the fiber and increases the glycemic index. Avoid corn, potatoes, bananas, dried fruits, and tropical fruits (pineapple, mango, papaya, etc.).

5. Add healthy fats to your diet: Essential omega-3 and omega-9 fatty acids are crucial for the prevention of heart disease, arthritis, joint problems and immune system weakness. Good sources include salmon, sardines, almonds, walnuts, avocados, flaxseeds and oils, olive oil, canola oil and fish oil supplements (with EPA/DHA).

6. Drink lots of water: Drink 6 to 8, 8 ounce glasses of pure water daily. Drink one extra glass for every caffeinated beverage and if you exercise.

7. Keep alcohol to a minimum: While 4 to 8 ounces of red wine daily provides the best health benefits, more than that that increase your health risks! Dry red wine and hard alcohols are low glycemic. Everything in moderation!

8. Choose natural products: Avoid refined foods, hydrogenated oils, artificial colors, sweeteners and preservatives. Avoid fat-free products, which usually make up for a lack of taste by adding artificial ingredients and sugar.

9. Take supplements! Studies show reduced calorie diets without supplementation lower metabolism.  Adding a pharmaceutical grade Multivitamin, along with Amino Acids, Essential Omega’s, and Daily Greens will do wonders for your immune system and optimizing your health.

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