Get More With Music

The power of music. We can see how it has shaped the world we live in. Can you see how it could help shape our bodies as well. Right now there are not a lot of studies to site from about the effects of music on some who is working out but from personal experience having a set of great songs can really help you pick up the intensity during any workout. I've noticed an increase in calories burned per 30 minutes on one of my favorite cardo machines. I hit a good song and I'm working out a heck of a lot harder. So through on the headphones and get to burning calories.

A Boost

Caffeine

Performance/Endurance Enhancer
The tests show that ingesting 330 mg (or 5 mg per kilogram of body weight) 30 minutes to an hour before workouts results in longer endurance, faster times, less exertion, less fatigue, and more rapid recovery -- up to 30 percent better in each category. The most effective caffeine, though, is in tablet form, not in coffee, because the 100-plus other compounds in coffee probably block some of the effect of caffeine.
Fat Burner
Caffeine, which speeds metabolism, is the most-active ingredient in many "diet pills."
Caf breaks down fat, freeing fatty acids which are immediately burned. Conversion of fat to energy is about 30 percent more efficient when caffeine is consumed prior to exercise. The break-down, and the burning, occur only when you're working out!
While the fat is being burned, the glycogen, glucose, and amino acids (blood sugars) are being reserved -- so blood sugar levels remain higher for longer. Low blood sugar = hunger; high glucose staves starving. This is why coffee is popular among students and think-tankers. The brain functions exclusively on glucose, and higher blood sugar levels facilitate thinking.
So try and take 330 mg (or 5 mg per kilogram of body weight) 30 minutes to an hour before your workout. If thats too much build up to it. If anything I usually just grab a coffee before I work out. It gives me a little boost!

Protein Shake for the Lean Dieters

There are so many different protein shakes out there, but the one that I favor the most is Muscle Milk. It comes in so many different flavors, and just taste great. The protein shakes I make are incredibly low calorie and make a perfect snack or great pre/post workout shake.

What you need:
muscle milk light (I love the chocolate)
half a banana
ice
water
coffee

This shake should only adds up to 150 calories, and believe it or not, taste great.

To make this shake add one scoop of muscle milk light to the blender, half a banana, one tray of ice cubes, and a teaspoon of instant coffee (preference), and 8oz of water. Blend and enjoy.

The banana and coffee are my personal preference, so be creative and change it up. If you do 2 scoops of the protein you add 100 calories and get the entire 17g of protein from the serving. If you don't like bananas opt for strawberries, or cut out the fruit completely. The coffee gives you a little kick of energy, and really adds great flavor to the shake.

Low Calorie Snack Suggestions

Instead of reaching for that apple pie try this healthy alternative:

Sliced apple with cinnamon, yogurt, and cereal..

All you need is:

One apple-It doesn't really matter what type of apple you get, choose your favorite. It is recommended you try to eat only organic apples. Apples are one of the fruits that contain large amounts of pesticides.

1/2 cup-1 cup of yogurt- When eating yogurt, try to buy the one with the least ingredients. You can also opt for low calorie or non-fat. In our household we eat fat free plain Dannon yogurt. One cup is only 110 calories.

Cinnamon Powder

1/2 cup of Special K Cereal- This can be any healthy low calorie cereal, and is optional

Directions: Preheat your oven to 375. Slice your apple into small cubes. Sprinkle the cinnamon on the apples and place in the oven (baking sheet, aluminum foil, any non stick oven save dish). Bake for 25-40 (until the apple begins to soften). Remove from the oven and put both your yogurt and apples into a bowl and enjoy.

*I add about 1/2 cup of Strawberry Special K to my desert, I love the crunchies*

Serving Size

This post will cover serving size fiascoes: Many labels boast of low calories on the outer packaging. For instance, a bag of chips might say "Only 100 Calories per Serving". It sounds great, but could be a sneaky trick by marketers attempting to lure health conscious people into their trap. Be sure to look at the back of the nutrition label and see how many servings are in the bag, box, etc.. You may think you are only eating 100 calories, but if there are 2.5 servings you are actually eating 250 calories.