Fitness & Wellness

What Is Considered "Obese"?

What Is Considered “Obese”?

At Prime Performance in Totowa, New Jersey, we work with people who want to be healthier and achieve their fitness goals. Some people want to build muscles, while others want to lose weight. While there are many different goals, there are also different levels within those goals. For instance, we have athletes that want to improve their already muscular physic and people who have never lifted anything heavier than a remote, both have a goal of building muscles, but are at different levels. Many people want to lose weight. Some may be barely overweight, just wanting to shed five or ten pounds, while others are obese and not only want to shed weight, but need to lose it to be healthy.

What is obesity and who is obese?

Obesity is a way of indicating the accumulation of 20% or more body fat than they should have. The way that is determined is often by the person’s BMI—body mass index. BMI uses height to weight ratio and then translates that to a number. If it’s 30 or higher, it enters the classification of obese. Waistline measurements can indicate abdominal obesity. Measurements of 35-inches or more in women and 40-inches or more in men indicates abdominal obesity.

Not all BMI measurements are relevant.

Since muscle tissue weighs more than fat tissue does, an extremely muscular person can get a BMI number that correlates to overweight or obesity, when in reality, they have very little body fat, but a whole lot of muscle. The reverse can be true as well. A person that’s very out of shape with almost no muscle may have lots of fat, but their BMI indicates they don’t have a weight problem. Waist size and comparing waist-to-height ratio not only can help define obesity better, but also identify people more at risk for serious repercussions from their weight. People with excess belly fat are far more at risk than those with excess fat in the hip area.

The dangers of obesity, particularly those with a large waist circumference.

Not only is obesity dangerous to your health, it’s self-perpetuating. It can change your metabolism and make it even harder to lose weight. Obesity increases inflammation and puts you at risk for other serious conditions like heart disease and diabetes. Obesity can increase the risk of complications of pregnancy and restrict airways when sleeping causing sleep apnea.

  • Obese people have a higher incidence of non-alcoholic fatty liver disease that causes scar tissue—cirrhosis. It can lead to liver failure and has no symptoms to alert you to the problem.
  • A higher risk of developing gall stones is also a problem for obese people. It can cause an imbalance of cholesterol in the bile and that causes gallstones.
  • Another problem faced by obese people when trying to shed extra pounds includes joint problems and osteoarthritis. Excess weight on the joints and cartilage cause more wear and tear, making exercise even more difficult.
  • Eating healthy and getting exercise can go a long way in helping weight loss. We create programs designed for your fitness level, so you can succeed.

For more information, contact us today at Prime Performance

Are There Foods To Lower Blood Pressure?

Are There Foods To Lower Blood Pressure?

If you found your blood pressure is slightly elevated or even high, there are foods to lower blood pressure that might save you from having to use medication. Of course, always check with your doctor first before changing your diet and never go off blood pressure medication until your health care professional gives you the okay. There’s a good reason to believe that avoiding foods that raise blood pressure and focusing on those that lower it can bring those numbers down naturally. In other words, your dinner table becomes your pharmacy.

Add omega-3 fatty acids to your diet.

Salmon, tuna and other fatty fish are high in omega-3 fatty acids. Cod liver oil and caviar are also high in it. If you aren’t fond of fish or cod liver oil, and caviar is not in your budget, flaxseed, chia seed, walnuts and soybean also contain it. Omega-3 fatty acids reduce inflammation and decrease levels of oxylipins that constrict blood vessels, which can cause blood pressure levels to drop. Studies show that increasing this fatty acid can significantly reduce both systolic and diastolic blood pressures.

Add some swiss chard to your salad, add it to your soup or as a side dish.

If you want your blood pressure regulated you need potassium in your diet and swiss chard is loaded with potassium. One cup provides 17% of your daily need for potassium, plus has 30% of your daily required amount of magnesium. Magnesium naturally blocks calcium movement into the heart and the arteries, which lets them relax and lowers your blood pressure. Beans also provide both magnesium and potassium, plus contain high amounts of fiber and protein.

Beets are considered a superfood.

Beets and beet greens are quite popular today because of all the health benefits they provide. They contain nitrates and nitrates relax the blood vessels, which helps lower blood pressure. Several studies show that eating beets or drinking beet juice can lower blood pressure, but the effects don’t last that long. However, the nutrients are plentiful in beets and make it a food you should add to your diet.

  • Anthocyanin is found in blue, deep red and purple fruits and vegetables and especially in berries. Anthocyanin boosts the amount of nitric oxide in your body.
  • Pistachios not only are nutritious, studies show they lower both systolic and diastolic blood pressure numbers. They contain potassium and other nutrients that are heart healthy. New studies show that walnuts help lower your blood pressure, too.
  • Use Greek yogurt to lower your blood pressure. It contains both calcium and potassium. Consuming 3 servings of dairy every day can reduce your risk for high blood pressure by 13%. For a treat that’s super healthy, combine berries, Greek yogurt, bananas and pistachios or walnuts in a parfait.
  • Snack on celery and a Greek yogurt dip. Celery contains phthalides that lower blood pressure by helping vessels relax. Just like carrots, cooked celery also significantly reduces blood pressure. Add it to soup.

For more information, contact us today at Prime Fitness Studio

High Fiber Foods You Should Keep In Your Diet

High Fiber Foods You Should Keep In Your Diet

While exercise is important, and we focus on that at Prime Performance in Totowa, New Jersey, eating healthy is just as important. Eating high fiber foods is part of a healthy diet and you they are foods you should emphasize and keep in your diet/ Dietary fiber is a complex carb and is hard to digest. Soluble fiber dissolves in water and forms a gel that feeds the good bacteria, while also slowing digestion to keep you feeling full longer. Insoluble fiber adds bulk to your diet but doesn’t dissolve. You need both types.

You’ll increase your energy level when you eat fiber.

Sweet potatoes are highly underrated. They’re high in fiber and keep your energy level at its peak. The fiber slows the digestions of the carbs, so it helps you maintain a consisten blood sugar level throughout the day. Another high fiber food is apples. Not only do apples contain fiber, they’re high in antioxidants and a boost to weight loss.

Beans are a highly underrated source of protein and fiber.

If you’re having problems fitting fiber in your diet, have a meatless Monday and make navy beans part of your meal. They’re inexpensive and versatile, so it’s easy to do. One serving, a half cup cooked, provides 34 percent of your daily need for fiber. You can store dried beans on the shelf for a long time and make a number of dishes once you rehydrate them. They’re high in folate and thiamin that can benefit brain health. They can benefit heart health, provide cancer and diabetes prevention, improve digestion and blood circulation, plus aid in the growth and repair of cells. Black beans, split pea, chick peas, lentils, and black beans are also high in fiber.

Fresh fruit is high in fiber.

Bananas, apples, oranges, pears and avocado (yes, avocado is a fruit) are high in fiber. Apples contain a nutrient that help curb your appetite and are one of the healthiest fruits for women. Eat the skins of the apples and the pears to get the most nutritional value. When eating oranges, the white pithy stuff under the peel is the healthiest. Oranges are high in vitamin C also and avocados are high in healthy fat.

  • Almost all vegetables are high in fiber, but parsnips, butternut squash, green peas, acorn squash and collard greens are good examples of vegetables that are high in fiber. If you eat potatoes, leave the skins on to maximize the nutrients you receive.
  • Berries are also high in fiber and provide antioxidants for the body. The red and purple colors of strawberries, blueberries, blackberries and raspberries comes from the antioxidant anthocyanin.
  • Steel cut oats, whole grains and products made with these grains are higher in fiber. Oatmeal in particular, slows the absorption of sugar and digests slowly so you’ll feel full longer.
  • When you eat a diet that is devoid of most highly processed foods and high in whole foods, you’ll get the fiber you need. Cutting back on meat and using plant based protein sources also improves the fiber content.

For more information, contact us today at Prime Fitness Studio

How Many Times Should I Work Out Per Week?

How Many Times Should I Work Out Per Week?

The Department of Health and Human Services has never stated exactly how many times you should work out per week, but has stated that the minimum amount of moderate aerobic activity should be about 150 minutes and just 75 minutes if the activity is vigorous. Since you don’t want to overdo any workout, you need to do it on several days throughout the week. If you’re doing strength training, you need a day or two between workouts, so you could assume you’d workout every second or third day. Most trainers believe that exercising at least a half hour a day should be a goal.

The key is to vary your workout.

No matter what your level of fitness, working the same muscle groups and using the same type of workout every day isn’t a good idea. It’s why trainers vary the workouts. If you want to lose weight, you’ll get better results by working out at least 300 minutes every week, plus you’ll improve the health benefits that come from exercising. Remember that doing something active is always better than doing nothing, so don’t let time constraints get in your way if you can’t devote 300 minutes to moderate exercise.

Increase the intensity and lower the amount of time required.

Moderate exercise is walking, running, swimming and even mowing the lawn—as long as it’s not on a riding mower. Vigorous exercise cuts down the amount of time you need to spend and it includes running, strength training and the workout we provide in our gym. Our kettlebell training is the perfect example of a vigorous workout that works all areas of the body. It provides aerobic benefits, flexibility and strength training

If you’re working with a personal trainer, he or she will help you with a schedule.

Your trainer may suggest one, two or three days of training each week with days off devoted to alternatives like walking or swimming. Just living a more active lifestyle and sitting less can make a big improvement in your weight and your health. Even though you might be working out regularly, sitting longer than an hour can diminish the benefits of your exercise program. Try to get up and move at least five minutes every hour.

  • You don’t have to workout for thirty or forty minutes straight to get benefits. You can break your workout to ten-minute sessions throughout the day. Three ten-minute brisk walks are as good as a thirty-minute walk.
  • Most people recommend at least three workouts a week if you’re using kettlebells. The same is true for anyone training hard in the gym. However, you should add other types of exercise to that schedule for the most benefit.
  • One generalization of how to workout and how many days focuses on the types of fitness. Three days a week should be devoted to strength training, two days to cardio and two days of moderate active rest activities. Modify the schedule by goals. If you want to build endurance, increase your days of cardio.
  • Our trainers will create a workout schedule that will help you reach your goal faster and in a safe manner. We work with your present level of fitness, special needs and goals to achieve success.
  • For more information, contact us today at Prime Fitness Studio

Should I Eliminate Salt In My Diet?

Should I Eliminate Salt In My Diet?

When you come to Prime Fitness in Totowa, New Jersey, we focus on your exercise needs to help your body function at its best. That doesn’t mean our personal trainers ignore the role that a healthy diet plays. Some of our clients have asked if they should eliminate salt. The answer for that question is that your health care professional will know what’s best for you. However, reducing your intake of salt and sugar can play an important role in your health. Too much of either isn’t good and can drive up your blood pressure, plus play other roles in deteriorating your health.

New studies show that maybe salt is not really the culprit.

You need salt in your diet. In fact, one study showed that people consuming fewer than 2300 mg a day—the minimum daily requirement, had a higher mortality rate than those that consumed more. Salt helps improve insulin sensitivity, sea salt acts like a natural antihistamine and it can reduce adrenaline spikes. Salt can improve sleep quality, plus maintain the proper pH of stomach acid. Salt can help balance your hormones and iodized salt is important for thyroid functioning. With all that said, you can get too much salt and that’s not good either.

Salt sensitivity may be part of the problem.

Salt sensitivity may also be the reason there’s so many studies that disagree. Not all people benefit from lowering salt in their diet. One study showed that high sodium intake was also an indication of a poor diet. The study showed that it was the lack of other nutrients, such as vitamins and minerals, that accounted for high blood pressure. Other studies show that people in their 40s and older could improve blood pressure with low salt diets. Salt sensitivity makes the difference. People of color and obese people benefit the most from salt restriction. Three classes of people are the most prone to vitamin D deficiency, which is linked to high blood pressure, people of color, obese individuals and seniors.

Start eating healthier and you’ll naturally get less salt.

Most processed foods contain high amounts of sugar and salt. It helps give back flavor to highly processed foods. Eating more whole foods not only boosts your nutritional intake, it also reduces your intake of salt. You can use herbs to add flavor and keep salt on hand to use sparingly. Unless your doctor directs otherwise, there’s no need to completely ban salt from your diet, but simply use it more sparingly.

  • Salt can help if you have an allergic reaction. It can help with congestion, hay fever and runny nose. Put a little salt on the end of your tongue if you’re having those symptoms, let it be absorbed then rinse. Normally symptoms disappear quickly. Salt and a glass of water can also work for hay fever.
  • Eliminating processed meat, such as smoked fish, sausage, ham, bacon and canned meats can reduce your salt intake dramatically. Use egg salad, chicken or tuna to replace it on sandwiches.
  • Have snacks ready for those times you need a little extra. Instead of salty, crunchy chips, try crunchy celery and hummus or whole fat Greek yogurt and frozen black cherries to substitute for something sweet. Only use whole fat yogurt, since low fat has additives to make it more palatable.
  • Make sure you get adequate potassium. Potassium helps flush excess sodium from the body. It works better than water. It relaxes vessel walls, lowering blood pressure. Bananas, sweet potatoes, avocados and spinach are all good sources of potassium.

For more information, contact us today at Prime Fitness Studio

What Makes A Food A Superfood?

What Makes A Food A Superfood?

What makes a food a superfood? That’s a good question. Since there’s no official definition for a super food, the unofficial one would be a food that contains and extraordinary number of nutrients and health benefits. Some of these are locally grown and you may have eaten them your entire life, like beets or spinach. Others are from distant places and until recently, you never knew they existed, such as the king of fruit, durian.

Marketing has something to do with superfoods getting that label.

There are no rules and regulations about how a food is marketed and whether it can be called a superfood, so sometimes food is marketed as a superfood. You need to check into the claims yourself before you make it a primary dish every meal. Superfood has dense nutritional content, particularly compared to the calories it contains. It also has phytonutrients, enzymes, and other beneficial compounds, besides the traditional fiber, vitamins, minerals and healthy fat.

Superfoods generally are found in nature.

Some superfoods, like ancient grains, have been around for ages and lost favor with the public. Due to recent discoveries and changing circumstances, foods like ancient grains are now far more popular. Most superfoods are minimally processed, since processing may affect the nutritional value of the food. That should alert that the value of any processed food touting a specific superfood as part of the ingredients may not be as healthy as the wrapper suggests.

Make superfoods part of your diet.

While a well-rounded diet is important, don’t forget to include at least one superfood with every meal. Unlike supplements, you can’t overdose from eating superfoods. For instance, taking too many vitamin A supplements can cause hypervitaminosis A, but you can’t get it from eating food. The vitamin A in food comes from converting beta carotene, but instead of causing a lethal problem, the only problem you’ll have is discoloration of your skin to an orange color.

  • Crucifers and many green vegetables are often considered superfoods. Broccoli, for instance, contains phytochemicals that help fight cancer and eliminate carcinogens from the body.
  • Nuts are a superfood, especially walnuts and almonds. Other food that are easy to include in a diet are flaxseed, yogurt, avocados and garlic. Make a beautiful green salad of spinach, another superfood and add all the others listed, saving the yogurt to make dressing.
  • If you carve a pumpkin or cook down the flesh to use, don’t throw out the seeds. Not only does the flesh of the pumpkin have loads of nutrients, the seeds are a great source of zinc, plant protein and essential fatty acids.
  • Some fabulous superfoods are berries, especially blueberries. They contain antioxidants that fight cardiovascular disease, cancer, diabetes, Alzheimer’s and more. Combine them with walnuts, flaxseed and Greek yogurt for a super delightful dessert.

For more information, contact us today at Prime Fitness

The Truth About Artificial Sweeteners

The Truth About Artificial Sweeteners

My clients at Prime Performance in Totowa, New Jersey, are pretty savvy about the dangers of too much sugar, and in most cases, they’re also aware of the health issues from artificial sweeteners. While it might seem like drinking a diet Coke is far better than drinking the original, since there’s no sugar, that’s not necessarily true. In fact, diet drinks may actually be worse, depending on the drink and type of sweetener.

Artificial sweeteners have side effects.

Some sweeteners can cause rashes, while others can cause digestive upsets, which include explosive diarrhea and gas. Sorbitol, maltitol and mannitol are probably the worse offenders, but there’s a whole list of others that can cause problems. There are links from artificial sweeteners to life altering diseases like Alzheimer’s, cancer, chronic fatigue syndrome, MS, autism, Parkinson’s and systemic lupis.

There are some natural sugars that don’t create health issues and discomfort.

Stevia is one of those products that are sugar substitutes, but not artificial. It’s actually the juice taken from the leaves of a plant called Stevia rebaudiana. The Stevia plant comes from South America and not only touted for its sweetness, but also used as medicine. In fact, the compounds that trigger your taste buds to let the brain know something is sweet are hundreds of times sweeter than table sugar. It’s been used to help lower blood sugar levels in diabetics as well as lower elevated blood pressure, by as much as 14%.

Recent studies show that drinking diet drinks with artificial sweeteners, may be worse for weight.

One study showed that people who drank diet soft drinks developed more fat around their middle than those that didn’t. The study showed that the circumference of diet soft drink consumers was far bigger than people who never or seldom drank diet drinks. One of the reasons may have been because of the potential for glucose intolerance and other metabolic conditions. One study showed that using artificial sweeteners frequently interfered with metabolic functioning. It’s not just the calories that can cause harm. Tricking the body can be a problem, too.

  • Xylitol and Erythritol are from sugar alcohol from fruit, but have also been known to cause some digestive problems. That complaint isn’t lodged as frequently. Be aware, xylitol is extremely dangerous for dogs.
  • It won’t occur overnight, but take time to get your taste buds back to normal. Since, like any drug, the more sweetness you get, the more you need. Once you do, you’ll find that fruit is extremely sweet and great as a dessert.
  • Watch your children’s health products and foods. Artificial sweeteners are in everything from chewable vitamins to cough syrup and toothpaste. It pays to read labels.
  • Artificial sweeteners are now being identified as dangerous and some companies are replacing them with different ones. For instance, one company replaced its aspartame with sucralose and Ace-K (Acesulfame Potassium), which also create serious health concerns.

For more information, contact us today at Prime Fitness

Have You Tried Low Carb Noodles?

Have You Tried Low Carb Noodles?

Are you trying to cut back on carbohydrates or following a keto diet, but you hate to give up some of the foods you love, like pasta? Now there’s an abundance of low carb options that you can buy in a store or create at home. Some of these alternative low carb noodles include zucchini noodles—zoodles—which are spiralized, shirataki noodles that are made from konjac yam from Japan and spaghetti squash noodles, which are from the flesh of the spaghetti squash. Other options include cheesy noodles you can make at home with melted cheddar and egg.

Spaghetti squash is the original, natural no carb substitute.

If you haven’t tried spaghetti squash, do. It’s a treat and tastes delicious. You can fix it several ways, whether baking it whole after puncturing it with a fork, cutting it in half and baking it on a tray or in a microwave or boiling it, it’s delicious and super low in carbohydrates. Spaghetti squash has only about 20% of the carbs as the same serving size of regular pasta, but far more vitamin A, C, E, K and B complex.

Other vegetable pasta substitutes are also nutritious

Whether you opt for spiralizing your own noodles or simply slice eggplant and use it as lasagna, it’s lower in carbs, nutritious and exceptionally good. The most popular vegetables for spiralized noodles are zucchini, turnips and carrots, but beets also make an excellent choice and are considered a superfood. Not only are these lower carb options, they’re also higher in nutrition and fiber than traditional noodles. Sliced eggplant also provides more fiber, vitamins and minerals without the high carb count of the traditional pasta option.

One simple vegetable alternative doesn’t require special equipment to make.

Cabbage is one of the most versatile vegetables to use as an alternative for noodles. If you want to make noodles, chop the cabbage in thin strips and boil. To make lasagna noodles, just use whole cabbage leaves. Cabbage provides vitamin K, vitamin C and has lots of fiber, which can also help you lose weight. It only takes about tow minutes to cook the noodles in boiling water until a fork can easily go through it. For those larger lasagna leaves, boil them for two minutes until they’re soft. They’re easy-peasy to make.

  • Cauliflower can be combined with cheese to make noodles or simply use it as couscous. It’s a nutritious alternative to traditional pasta.
  • You can buy factory made low carb noodles. Many are made from powdered vegetables and additives. You’re far better off making them from fresh vegetables and saving money in the process.
  • Do you love gnocchi, but hate the carbs from the potatoes? It’s time to make a switch and use cooked and mashed cauliflower to create the gnocchi. It has no carbs, but still that delicious flavor.
  • Choosing no carb noodle options is also another way to include more vegetables into your diet, while still enjoying all the satisfying foods you love.

For more information, contact us today at Prime Performance Fitness

Workouts That Improve Your Mood

Workouts That Improve Your Mood

At Prime Performance in Totowa, New Jersey, we work hard to keep up with the latest studies on health and fitness. One area that’s increasing popularity is using exercise as an adjunct treatment. It’s been know for years that exercise can improve your mental attitude as it improves your overall health. Mental health care professionals first suggested it because it burned off stress hormones and boosted the hormones that make you feel good. Exercise also increases oxygen and nutrient rich blood to the brain. Here are a few workouts that improve your mood that are easy to do when you need them most.

No matter where you are, you can walk.

Walking and running are the most accessible exercises available. You’ll get your heart pounding and boost your circulation when you run. If you’re not dressed for a run, in a place you can run or simply too out of shape to run very far, walking is still a good option to enhance your mood. You can walk anywhere, even if you’re indoors. Create a path around your house or apartment if walking outside isn’t possible. One study found that just 30 minutes of walking every day could help lift mild depression without medication.

Strength training can also relieve stress and make you smile.

While running or walking is good, so is strength training. While some studies show that walking or running can help bring relief from bad moods or even mild depression, others show that strength training can do the same. A study of stroke survivors found that when the subjects did strength training for ten weeks, it reduced the symptoms of depression. Part of the reason is the physical changes and release of hormones in the body, but part of it is the sense of accomplishment the person gets as he or she builds strength.

You don’t have to sweat to get relief from depression.

Whether it’s the gentle moves of tai chi or the poses of yoga, you’ll get huge benefits. While gentle tai chi may look easy, it’s far harder than you think, just as yoga is. However, you’ll improve your mindfulness, strength and flexibility with both. That laser focus on breathing and precise movements can block your negative thoughts for a while and even help with major depression, especially for seniors.

  • Go to the playground and take your kids. Enjoy playing on the equipment with them and feeling young again. You’ll not only feel better, but build memories with the kids.
  • Exercise outside if weather permits. If you have grass, go barefoot and do grounding as you workout. Not only will the exercise do you good, walking on the grass barefooted in the sunshine will also improve your mood.
  • Sometimes, the cause of anxiety, depression or just a foul mood comes from lack of sleep. When you workout regularly, you’ll get sounder and better quality sleep.
  • It doesn’t matter what exercise you choose, a healthier lifestyle with a program of exercise and healthy eating habits will make you look and feel your best. That’s bound to improve your mood.

For more information, contact us today at Prime Performance Fitness

How To Lose Body Fat And Preserve Muscle?

How To Lose Body Fat And Preserve Muscle?

One of the biggest problems when people try to lose weight is that they often sabotage themselves. They either use the wrong type of exercise or don’t exercise at all. You don’t always lose fat when you lose weight, you often lose both fat and muscle mass. If you want lose body fat, while you preserve muscle, you need the right diet and exercise program.

Losing fat starts in the kitchen.

No matter how much you workout, if you’re overeating, you won’t lose weight. You simply can’t out exercise a bad diet. If you’re complaining about weight loss over a burger and fries, you need to rethink a few things. You have to have a healthy diet with adequate protein for building muscle tissue and timed carbs and protein to help your workout better. The amount of protein you need is based on your weight, it’s approximately 1.5 grams per pound of body weight. It varies by sex and activity level. You also need healthy fat, which should be about 20% of your diet. Healthy fat comes from food like avocados and nuts.

What type of workouts are you doing?

If you’re doing only cardio, like running, you’re doing yourself a disservice. Yes, running burns tons of calories, but those calories come from both fat and lean muscle mass. You want the most lean muscle mass possible, since it burns more calories for maintenance than fat tissue does. That means the more you have, the higher your metabolism will be. Instead of just doing cardio, focus on compound strength building exercises. It burns the most fat, while building muscles in the process. Do strength building interval training for cardio and strength building benefits.

Watch out for overworking your body.

If you think that more is always better, rethink that position when it comes to strength training. Your body needs 48 to 72 hours for those micro tears in the muscles to heal. Doing strength training every day can actually decrease the benefits you receive, especially if you’re doing intense strength building. Over-training or eating a diet too low in calories means your body won’t have the glycogen needed to rebuild muscles. Strength training three times a week while building muscle mass is the right way to go.

  • When you eat makes a difference. If you eat carbs earlier in the day, you’ll have time to burn them off, so they aren’t stored as fat when you sleep. A light meal three hours before you workout or a snack an hour or so before that has protein and carbs can make your workout more effective.
  • Don’t get discouraged if you’ve exercised for months and still don’t have that ripped look. You actually may, but it’s hiding under a layer of fat. You have to lose the weight for people to see it.
  • Stay hydrated. Often thirst masks itself as hunger, so if you’re even mildly dehydrated you’ll want to eat. If you’re adequately hydrated, you’ll have more energy to burn more calories, too.
  • Don’t skip sleep. When you lack sleep, the body creates more of the hunger hormone and less of the hormone that makes you feel full. Your body also needs sleep to repair muscle tissue, and build them bigger.

For more information, contact us today at Prime Performance Fitness