After drinking black coffee for a very long time I decided to give tea a chance,  Since it has many many benefits!
I start mobile personal training around Austin around 5am,  I usually drink black as night coffee to get me going, But I like to try new things so I now drink some steady awakening tea, My Rps are no longer roaring like a muscle car that leaves a fire trail behind heading towards an empty tank,  My Rps now act more like a steady long distance luxury ride.  I feel like I have the same great level energy throughout the day. 

Here are some benefits that Green tea has to offer, I'll also be trying out Black tea soon! 

Fights Cancer-causing Cells - Green tea has special antioxidants that seek out and destroy free radicals that can do harm to the body's DNA. those trusty antioxidants also help with Preventing wrinkles, 

It helps with your Skin,Hair and MUSCLES! When you drink tea it should help your muscles function
at more optimal levels since it helps them contract! While it doesn't necessarily block the suns rays, it does mitigate the damage that is done to the skin from the sun. 

Weight loss, If you don't have much time and you want help with weight loss without changing anything else, 
Might want to give green tea a chance.

Boosts Immunity, Provides Pain Relief, Reduces Risk of Heart Disease, Inhibits Formation of Blood Clots,
Reduces Risk Of High Blood Pressure, Reduces Unhealthy Blood Sugar, Reduces Psoriasis
Prevents Memory Loss, Fights Cancer-Causing Cells

Thanks for reading!

J Madrid
CPT
Austin in home Personal Trainer

Few things in life are as powerful as that first sip of fresh coffee on a dreary morning. For many of us, the highlight of the day is when we lift our mug to lips and then repeat for reps! 
​
First I drink a glass of water (about 16oz) then start sipping black coffee! For me the darker the coffee the better, Coffee intake counts towards your water intake so it can help keep you hydrated, I'm thankful for my Morning clients for hooking me up with ample Coffee( Thanks Kelly and Wayne)! It definitely Improves physical performance so I can train my clients in Austin with a crazy amount of energy in turn uplifting my clients while helping them lift! 

I think Coffee might be the number one antioxidant intake I get!  Even though I love my oatmeal blue berry pancakes and dark chocolate hah!  There's studies that say coffee may add years to your life, lower stress, fight depression, improve blood circulation, even repair DNA and so much more!!!! 

When its brewed black its one of the lowest calorie drinks, According to Harvard, a tablespoon of cream sugar and whole milk contains 52 calories, So I stick with black coffee the darker the better! whauhaha!  So ditch the cream & sugar. 

Mmm Coffee... CHEERS and UPLIFT SOMEONE! 

-J Madrid





​

The majority of daily caloric expenditure is not in the time spent exercising but in the total energy expenditure during 24 hours.  Approximately 3,500 calories equals a pound of body fat, so to lose 1 to 2 pounds per week you must maintain an average caloric deficit of 500 to 1,000 calories per day.  However, a person may burn 250 calories from exercise and spend the rest of the day participating in sedentary activities. Calories that are not used for energy production are stored as fat. Therefore, a person can eat 100 calories a day more then what their body needs to maintain, and in the course of 35 days, theoretically they will gain a pound of fat. Even a mere 10 extra calories a day over daily maintenance needs could add up to  a 1 pound of weight gain over 350 days!  




My Advice, 


Figure out what your RMR(Resting metabolic rate)
http://shapeup.org/resting-metabolic-rate-calculator/  <--- copy and paste that in your url to get a rough idea of what your RMR.  


Second! Increase activity levels and make sure you drink enough water.  Try to drink at least one gallon of water a day.


Third, Keep track and write down around how many calories your eating and weigh yourself every morning. 




And Yes, you can eat whatever you want and as long as you're in a caloric deficiency you will cut weight.  However, don't make most your meals nutrient poor make sure your consuming nutrient rich food at-least 90% of the time.   That's my take on it. 




Thanks,


Austin Mobile Trainer
J Madrid

 

First of all, Intermittent fasting is not a diet and you're not starving yourself.  Those two things it's not.  Intermittent fasting is two periods of time,  That tell you when to eat and when not to eat. Again its not a diet It's a tool. So there's a not eating period and an eating period.  while you're fasting you can drink water, black coffee zero calories, stuff like that. (For me it helps me hit my gallon of water a day intake)

Understanding how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. (Its burning all that shit you just ate and not the fat hanging onto your body)

After that time span, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. (You now burn that fat hanging onto your body)

When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.

Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

Personally, My eating window is 12:00pm-8:00pm, So I'm skipping breakfast and I go without eating for 16 Hours. I Train in the mornings a few hours before I break my fast. 

People ask me why I don't just eat 5-6 small meals a day,  I've tried that and although it does work to a degree it's hard as hell for me to drop under 9% body fat eating like that. Some people say it doesn't matter but for me it does.  This Method seems to work for me so this is my take on it, all of this is just advice. 


Have a kickass day,

J Madrid
CPT
Austin Mobile Personal Trainer

Watch Hugh Jackman talk about IF to get ripped for the movies.