tonydano47-blog

[tonydano47-blog]

The most common excuse people have for not eating healthy is that healthy food is expansive. Witch is not true. If people stopped spending money on things that are causing them harm and thing that they don't need. Not only would they eat healthily but save money too. Solutions over excuses!! #healthyeating #healthylifestyle #diettips #dietmotivation #fitnessforhealth #fitnesstips https://www.instagram.com/p/B0vQq3wKS3B/?igshid=fb17ebcb0tm2

[tonydano47-blog]

I would be a hypocrite if I told you to eat whole food and then advise you to take supplements. Why? Well, let's use some common sense just for simplicity. The question is, what are supplements and how are they made? And No there is No such thing as a natural supplement, if it was natural it would not be a supplement!! Supplements are a certain or many chemical or biochemical ingredients combined together to form a synthetic or concentrated end product. Let's take protein powder, for example, the most used in the fitness industry. The wastewater that is left behind after cheese is made, is used to make protein powder by stripping away the fat and other minerals through an ion exchange process, the end result is powder protein. Now ask yourself is this protein whole food? No, it is a processed food/ supplement. You get the ideal!! There are tremendous studies and professors that state and teach that supplements have no effect in one's performance. #wholefood #healthylifestyle #healthyeating #fitfam #weightlosstip #naturalfit #diet #diettips https://www.instagram.com/p/Byx7Z2uIyLt/?igshid=16wga7r68212r

[tonydano47-blog]

Clean and jerks, snatches, and swings are some of the effective Kettlebell training exercises. University of Wisconsin- LaCrosse demonstrated in their latest study that intense Kettlebell intervals burn the same amount of calories as a mile run at a 6- minute pace ( that is 1200 calories in an hour) Some of the other benefits of Kettlebell training are, help build core flexibility, conditioning, endurance, speed strength and coordination as the movements are explosive in nature. You should not do no more then 4 circuits and no more then 3 times a week as they are very taxing to the CNS. https://www.instagram.com/p/ByOAKDqiq_E/?igshid=dwxieris6o2w

[tonydano47-blog]

LEG ELEVATION Working sitting or standing all day like most of us do, will cause the blood and fluids to accumulate in the legs. To reverse this, lay down and elevate your legs for 20-30 minutes to bring your blood back to the heart and restore proper circulation before going to the gym. SALICYLATE (ASPIRIN) (Get cleared by your doctor before taking over the counter medication. ) Taking as little as 30 mg ( tenth of a tablet) of aspirin will make the blood thin enough to carry nutrients in bigger quantities to the working muscle. This effect will speed up recovery between reps and sets. Also, lactic acid and other waste produce will be flushed faster from your muscles. MOVEMENT BETWEEN SETS. I see many people sit down between sets. Although this seems like the perfect idea of rest, it is not! A faster recovery between sets is to move around. This will play as a cool down from an all-out activity and a warm-up for the next set, and most importantly it keeps the blood circulating and helps reduce swelling from muscular tissue. PERIPHERAL HEART ACTION TRAINING (PHAT)- Meaning you alternate upper and lower body workouts with one another instead of working out one muscle group first then the next. This form of training keeps the blood moving between major areas of the body, which accelerates recovery for each body part. LIGHT DAYS Don’t train every day hard. Incorporate light days in your session, 4 sets of 15 reps at 50% of maximum and 30-minute cardio. This will feed the sore muscles with fresh blood, reducing scar formation on the micro-level and flushing waste products from affected tissue. CONTRAST SHOWER. Contrast showers - done immediately after training (use your gym shower if possible), expose your lumbar area to alternating bursts of hot and cold water - as hot as you can reasonably stand for two minutes, followed by two minutes of progressively colder water up to the point of discomfort. Repeat 4-6 times. Since hot water is a vasodilator and cold water is vasoconstrictor, the net effect of contrast shower is vastly improving circulation to the affected areas. #doms #activerecoveey #fitnessrecovery #fitnessforhealth #musclerecovery #workoutrecoveey https://www.instagram.com/p/Bxmq6b5o5F_/?igshid=1bcwmaz7bfjjw

[tonydano47-blog]

Carb

Carbs of choice. Red Lentils, Bulgur, Whole Grain Pasta, Still Rolled Oats. Raisins.. All of this food have one thing in common, Fiber, high in Protein, low in fat and good source of Carbohydrate for energy. Not only are These food ideal for a healthy body and weight loss, for those that want to lose weight and keep the weight of, but also for those that want to train hard and intense. Fiber-rich foods have a lower energy density and are higher in volume which helps control hunger, blood sugar, insulin concentration, energy levels, blood triglyceride levels, LDL cholesterol, inflammation, and Weight control. Other health benefits include the prevention of cardiovascular disease, Diabetes Mellitus, Gastrointestinal Disorder. In order to get your daily Fiber requirements, you have to eat a diet that provides 3 servings of fresh fruit, 2 servings of vegetables and 2-3 servings of legumes, oats or whole grain carbohydrate. References: 1.Report of the Dietary Guidelines Advisory Committee for the Dietary Guidelines for Americans. 2) Food and Nutrition Board. Dietary Reference Intake for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acid. Washington DC: National Academy of Sciences. 3) Journal of the International Society of Sports Nutrition. #fitnessforhealth #workoutrecoveey #bloodflow #optimalfitness #musclestrangth #fasterwaytofatloss #fitnesslifestyleofficial #fit #fitfam #fitspo #instafit #fitspiration #physique #fatlosstips #cleaneatinglyfstyle #healthycarbs #carbsoncarbs #functionaltfaining #hearthealthy #nutrientdense #guthealing #insulin #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood https://www.instagram.com/p/Bx5oKAICg11/?igshid=8u426wipcbne

[tonydano47-blog]

Pre-workout breakfast, 3 whole eggs/ 3 egg white. Oats, milk, homemade peanut butter, raisins, rye bread, pear. 120g carbs/ 60g protein/ 51g fat/ 15g fiber. (Give or take)

If your workout is intense like mine, and you are active throughout the day. Than a champion breakfast is a must. All though I don’t follow strict diet plans anymore, I still pay attention to key ingredients like Protein, Fiber, and Fat content on foods I eat. By paying attention to this key ingredients i am able to keep a certain level of leanles and provide the body the building blocks, healthy fats and energy level it need for optimal health. Since my body is coming from a fast after an 8 hour sleep i combine simple and complex carbohydrate for breakfast to restore glucose level, and to support my activity’s till the next meal without affecting energy levels. I accomplish this by combining foods with high and low fiber content. This combination 1) ensures that glucose level in the liver get back to normal without causing a spike in my insulin, and 2) glucose is released at a steady rate in the blood to provide energy for longer periods of time. By including foods with high protein, and low in saturated fat, i ensure that foods that i consume are high in nutrition value. Even as a simple food like raisins provide plenty of vitamin, minerals, and antioxidants. Maintaining a healthy weight is not hard or expensive if it was then everyone screwed. Just by paying attention to small thing you can improve your health. #wholefoodnutrition #wholefood #carbsoncarbs #carbcycling #fitness #fatlosstips #fatlossdiet #fatloss #healthycarbs #heathyfats #flexibledieting #fit #fitnesslifestyleofficial #fitfam https://www.instagram.com/p/BxVO87AnZgD/?igshid=8ecsvn2yzw76

[tonydano47-blog]

3 years ago when I first started to incorporate deadlifts in my back and leg routine. My form was a little bit off, but it has improved with time.175kg/385lb. #fasterwaytofatloss #fitnesslifestyleofficial #fit #fitfam #fitspo #instafit #fitspiration #physique #fatlosstips #strongerthanyesterday #cleaneatinglyfstyle #healthycarbs #carbsoncarbs https://www.instagram.com/p/BxS1n-3nSi8/?igshid=1tl4s0xqvntsl

[tonydano47-blog]

Carbs of choice. Red Lentils, Bulgur, Whole Grain Pasta, Still Rolled Oats. Raisins.. All of this food have one thing in common, Fiber, high in Protein, low in fat and good source of Carbohydrate for energy. Not only are These food ideal for a healthy body and weight loss, for those that want to lose weight and keep the weight of, but also for those that want to train hard and intense. Fiber-rich foods have a lower energy density and are higher in volume which helps control hunger, blood sugar, insulin concentration, energy levels, blood triglyceride levels, LDL cholesterol, inflammation, and Weight control. Other health benefits include the prevention of cardiovascular disease, Diabetes Mellitus, Gastrointestinal Disorder. In order to get your daily Fiber requirements, you have to eat a diet that provides 3 servings of fresh fruit, 2 servings of vegetables and 2-3 servings of legumes, oats or whole grain carbohydrate. References: 1.Report of the Dietary Guidelines Advisory Committee for the Dietary Guidelines for Americans. 2) Food and Nutrition Board. Dietary Reference Intake for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acid. Washington DC: National Academy of Sciences. 3) Journal of the International Society of Sports Nutrition. #fitnessforhealth #workoutrecoveey #bloodflow #optimalfitness #musclestrangth #fasterwaytofatloss #fitnesslifestyleofficial #fit #fitfam #fitspo #instafit #fitspiration #physique #fatlosstips #cleaneatinglyfstyle #healthycarbs #carbsoncarbs #functionaltfaining #hearthealthy #nutrientdense #guthealing #insulin #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood https://www.instagram.com/p/Bx5oKAICg11/?igshid=8u426wipcbne

[tonydano47-blog]

3 years ago when I first started to incorporate deadlifts in my back and leg routine. My form was a little bit off, but it has improved with time.175kg/385lb. #fasterwaytofatloss #fitnesslifestyleofficial #fit #fitfam #fitspo #instafit #fitspiration #physique #fatlosstips #strongerthanyesterday #cleaneatinglyfstyle #healthycarbs #carbsoncarbs https://www.instagram.com/p/BxS1n-3nSi8/?igshid=1tl4s0xqvntsl

[tonydano47-blog]

Pre-workout breakfast, 3 whole eggs/ 3 egg white. Oats, milk, homemade peanut butter, raisins, rye bread, pear. 120g carbs/ 60g protein/ 51g fat/ 15g fiber. (Give or take) If your workout is intense like mine, and you are active throughout the day. Than a champion breakfast is a must. All though I don't follow strict diet plans anymore, I still pay attention to key ingredients like Protein, Fiber, and Fat content on foods I eat. By paying attention to this key ingredients i am able to keep a certain level of leanles and provide the body the building blocks, healthy fats and energy level it need for optimal health. Since my body is coming from a fast after an 8 hour sleep i combine simple and complex carbohydrate for breakfast to restore glucose level, and to support my activity's till the next meal without affecting energy levels. I accomplish this by combining foods with high and low fiber content. This combination 1) ensures that glucose level in the liver get back to normal without causing a spike in my insulin, and 2) glucose is released at a steady rate in the blood to provide energy for longer periods of time. By including foods with high protein, and low in saturated fat, i ensure that foods that i consume are high in nutrition value. Even as a simple food like raisins provide plenty of vitamin, minerals, and antioxidants. Maintaining a healthy weight is not hard or expensive if it was then everyone screwed. Just by paying attention to small thing you can improve your health. #wholefoodnutrition #wholefood #carbsoncarbs #carbcycling #fitness #fatlosstips #fatlossdiet #fatloss #healthycarbs #heathyfats #flexibledieting #fit #fitnesslifestyleofficial #fitfam https://www.instagram.com/p/BxVO87AnZgD/?igshid=8ecsvn2yzw76

[tonydano47-blog]

LEG ELEVATION Working sitting or standing all day like most of us do, will cause the blood and fluids to accumulate in the legs. To reverse this, lay down and elevate your legs for 20-30 minutes to bring your blood back to the heart and restore proper circulation before going to the gym. SALICYLATE (ASPIRIN) (Get cleared by your doctor before taking over the counter medication. ) Taking as little as 30 mg ( tenth of a tablet) of aspirin will make the blood thin enough to carry nutrients in bigger quantities to the working muscle. This effect will speed up recovery between reps and sets. Also, lactic acid and other waste produce will be flushed faster from your muscles. MOVEMENT BETWEEN SETS. I see many people sit down between sets. Although this seems like the perfect idea of rest, it is not! A faster recovery between sets is to move around. This will play as a cool down from an all-out activity and a warm-up for the next set, and most importantly it keeps the blood circulating and helps reduce swelling from muscular tissue. PERIPHERAL HEART ACTION TRAINING (PHAT)- Meaning you alternate upper and lower body workouts with one another instead of working out one muscle group first then the next. This form of training keeps the blood moving between major areas of the body, which accelerates recovery for each body part. LIGHT DAYS Don't train every day hard. Incorporate light days in your session, 4 sets of 15 reps at 50% of maximum and 30-minute cardio. This will feed the sore muscles with fresh blood, reducing scar formation on the micro-level and flushing waste products from affected tissue. CONTRAST SHOWER. Contrast showers - done immediately after training (use your gym shower if possible), expose your lumbar area to alternating bursts of hot and cold water - as hot as you can reasonably stand for two minutes, followed by two minutes of progressively colder water up to the point of discomfort. Repeat 4-6 times. Since hot water is a vasodilator and cold water is vasoconstrictor, the net effect of contrast shower is vastly improving circulation to the affected areas. #doms #activerecoveey #fitnessrecovery #fitnessforhealth #musclerecovery #workoutrecoveey https://www.instagram.com/p/Bxmq6b5o5F_/?igshid=1bcwmaz7bfjjw

[tonydano47-blog]

Carbs of choice. Red Lentils, Bulgur, Whole Grain Pasta, Still Rolled Oats. Raisins.. All of this food have one thing in common, Fiber, high in Protein, low in fat and good source of Carbohydrate for energy. Not only are These food ideal for a healthy body and weight loss, for those that want to lose weight and keep the weight of, but also for those that want to train hard and intense. Fiber-rich foods have a lower energy density and are higher in volume which helps control hunger, blood sugar, insulin concentration, energy levels, blood triglyceride levels, LDL cholesterol, inflammation, and Weight control. Other health benefits include the prevention of cardiovascular disease, Diabetes Mellitus, Gastrointestinal Disorder. In order to get your daily Fiber requirements, you have to eat a diet that provides 3 servings of fresh fruit, 2 servings of vegetables and 2-3 servings of legumes, oats or whole grain carbohydrate. References: 1.Report of the Dietary Guidelines Advisory Committee for the Dietary Guidelines for Americans. 2) Food and Nutrition Board. Dietary Reference Intake for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acid. Washington DC: National Academy of Sciences. 3) Journal of the International Society of Sports Nutrition. #fitnessforhealth #workoutrecoveey #bloodflow #optimalfitness #musclestrangth #fasterwaytofatloss #fitnesslifestyleofficial #fit #fitfam #fitspo #instafit #fitspiration #physique #fatlosstips #cleaneatinglyfstyle #healthycarbs #carbsoncarbs #functionaltfaining #hearthealthy #nutrientdense #guthealing #insulin #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood https://www.instagram.com/p/Bx5oKAICg11/?igshid=8u426wipcbne

[tonydano47-blog]

Nowadays I see a lot of the online coaches out there are looking more of a photoshop expert and salesman. The thing is anyone can open up an Instagram and PayPal account, copy and past some workout and diet plan from a fitness website and send it to you. That is not coaching!! A coach or fitness trainer will build a relationship with you to find a solution to the problem and help create new habits to stay lean and healthy, not just get you short-lived results. When you look for a coach, or fitness trainer, ask questions, see if they are certified. After all you are paying. You don't buy a car without looking under the hood. #fitnessknowledge #fitnesseducation #fitnessmotivation #exercise #motivation #inspiration #fitspiration #fitnesstrainer #personaltrainer #instafit #fitfam #health #wellness #workout #gym #fitnesstips #clients #fitnessforhealth #fitnesslifestyleofficial #physique #cleaneatinglyfstyle #functionaltfaining #nutrientdense #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood https://www.instagram.com/p/Bx8NV7IiYQc/?igshid=i2o1dthvhji6

[tonydano47-blog]

Not all calories are the same!! 🍰 Even though table sugar and whole grains end up as glucose in the body, the speed and the digestion process is very different. 🍎 The digestion process and speed along with the hormone responses will determine if a particular food will end up being used as energy or stored as fat. 🍞 In muscle and fat tissues, glucose uptake is stimulated primarily by the hormone insulin. So when glucose levels in the blood are too high, insulin is released. 🌶 Insulin then signals fat deposits and muscle tissue to absorbed glucose. When muscle and liver are full, the exes glucose will be converted to body fat. Also high intake about 40g - 50g of fructose per sitting can be converted to triglycerides. 🍆 That's why it is important to focus on the quality of food and not just calorie counting. #exercise#fitspiration #instafit#fitfam#health#wellness#workout #gym#fitnesstips #fitnessforhealth #optimalfitness #fasterwaytofatloss #fitnesslifestyleofficial #physique #fatlosstips #healthycarbs #carbsoncarbs #hearthealthy #nutrientdense #guthealing #insulin #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood #diettips #caloriecounting #dietplan #fatloss https://www.instagram.com/p/ByChIecoYh6/?igshid=99437a87f7hk

[tonydano47-blog]

I see a lot of people meal prepping for fat loss. While meal prepping can be a good idea if you are following a bodybuilding program that involves eating 8 meal a day, it is not meant for everyone. 🍱 I see a few problem with meal prepping. First, you are eating the same food every time. 🍜 Second, you are prepping two day or three day in advance, which is kinda gross to eat old food. 🍝 Third, if you have a family with kids. You have to cook extra for your family, so you are doing extra work. Why not cook fresh everyday for everyone. 🌶🍅 The question is, for how can you keep up with meal prepping before you get sick & tired of it and go back to your old habits? 🍆🌽 That's the biggest problem I see with meal prepping and strict diets, you never learn anything, or create new eating habits. This is one reason why 80% gain that weight back within one year. 🍅🍍 This is why you should focus on food quality, pay attention to what you are eating, and create new eating habits. Once you start doing that, you never feel like you are on a diet or have to worry about gaining weight again. #instafit#fitfam#health #wellness#workout #fitnessforhealth #fasterwaytofatloss #fitnesslifestyleofficial #physique #fatlosstips #cleaneatinglyfstyle #healthycarbs #carbsoncarbs #functionaltfaining #hearthealthy #nutrientdense #healthylifestyle #healthymeals #carbcycling #weightloss #healthyfood #diettips #caloriecounting #dietplan #fatloss #dietsimple https://www.instagram.com/p/ByDc4p2Cr1F/?igshid=18o27200yzu1

[tonydano47-blog]

Being a good Chef makes me a better coach because I give nutrition advice from experience. #gym #fitnesstips #fitnessforhealth #healthyfood #healthyeating #dietplan #diettips #dietrecipes #fitnesstips #fitness #fitfam #nutritions #nutrientdense #nutrition #cleaneating #healthychoices https://www.instagram.com/p/ByDhrSxiqSR/?igshid=1gdp8xoggw8ym

[tonydano47-blog]

2 years ago when I started working out again. 🙈 such a long road, so many mistakes and so much learned. #fitness #gym #gymrat #gymlife #workoutrecoveey #workout #weightloss #latisimusdorsi #latisimus #healthylifestyle #physique #mensphysique #sportmotivation #muscle #backday #morethanmuscles #musclemorph https://www.instagram.com/p/ByDmYa1jEbc/?igshid=lxlz6ly5jaku