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Archive for October 2011

Beer Calories do not equal Beer Bellies

Beer Calories

A question people ask (or avoid asking) is, “How many calories are in Beer?”

It would seem that everyone has their own expertise when it comes to calorie counting however when it comes knowing how many calories are in beer and alcohol, most fail to realize what they are consuming.

This article will explore the amount of calories in beer, demystify the correlation between beer and the belly, as well as point out the nutritional aspects of beer when consumed in moderation.
 
 

Unfortunately A lot of Beer =’s A lot of Beer Calories

 
There are thousands of beer varieties and brands out there (thank you, thank you and thank you) each with a varied calorie content.

What it boils down to is this; the amount of calories in beer depends primarily on the alcohol content.

There are approximately 7 calories per gram of alcohol. The higher the alcohol content- the more calories a beer will have. Generally Light Beer has a lower alcohol percentage and therefore has a lower number of calories.

Because we live in a nation that is obsessed with knowing the calorie content of what we are consuming beer companies paste labels on the sides of light beer bottles and celebrate the reduced calorie content. They also make claims that the light beer in question comes with the same great taste as the regular stuff. We’ll let you be the judge of that.

In contrast you won’t find the caloric value on a regular beer. According to Malt Beverage Labeling Regulations only beer wanting to claim the title “light or lite” have to put their respective calorie content somewhere on the bottle.

Over the last few years we have seen a surge of ultra light beers that now have 50-70 calories however not all light beers contain fewer than 100 calories. On average a 12oz serving of light beer has anywhere from 100 to 130 calories. Therefore if you plan on drinking a dozen light beers in one sitting you are adding over 1000 calories to your daily needs.

A typical 12oz beer contains anywhere from 150-200 calories. Here are the nutrition facts from a can of Budweiser:

Beer Calories

The difference between a light beer and a regular beer could be at times as little as 20 calories. Are you really willing to sacrifice taste for a measly 20 calories? I for one am not.

A common myth is darker beer contains more calories than its lighter counterpart. Remember, the number of calories in beer depends on the alcohol content and not the color or texture. The color is determined by the malt and hops used in production.
 

Beer- a healthy treat

 
Contrary to popular belief drinking beer has been associated with many health benefits and a few bonuses. The bonuses to drinking beer are as follows:

• Increased Confidence
• You and/or the opposite sex appear better looking
• You think you are good at Karaoke

And

• Beer is actually FAT FREE. (This can be confusing… more on this topic later)

And now the healthy side effects to moderate beer consumption:

Beer contains some healthy nutrients- Protein, Potassium, Folate, Vitamin B12 and Selenium.

Yes, they are in small amounts but this is still way better than downing a 2 liter of soda/cola which contains nothing healthy and has 240 grams of sugar.

Moderate consumption of beer has been shown to increase cardiovascular health by raising good cholesterol levels. It also acts as a natural blood thinner decreasing the risk of clots.

Furthermore, Beer has high water content and is known as a diuretic which can both be associated with lowering the risk of kidney stones. You’ll understand this if you have ever had to break the seal after consuming a few brews.
 

Consuming beer calories in moderation is the key

 
The Dietary Guidelines recommend that if alcohol is consumed it should be no more than two drinks for men and one drink for women in a 24 hour period.

Drinking two regular beers has approximately the same caloric value as eating a double hamburger or two slices of cheese pizza so choose wisely and stick to moderation when consuming frosty ones.

When spreading the word of our Beer Belly Be Gone (3BG) – Fat Loss System we often hear this reply – “But I don’t drink beer and I still have a belly.”

The message is constant and we firmly believe that men who do not drink beer can still develop a beer belly based on poor eating habits and lack of exercise.

A high calorie diet of processed foods and restaurant-sized portions will lead you down the path of the dreaded beer belly. Extra helpings over the holidays can add up if one does not exercise. If you want to get rid of your beer belly fat follow these simple beer belly exercises that will help shed pounds and inches from your waistline.
 

Beer Calorie wrap up

 
The danger lies in it being easy to consume “liquid” calories and when there is alcohol involved our judgment becomes skewed. This makes it even easier to fall off track and the very reason you need a firm goal to succeed.

Drink to enjoy beer and not just to get drunk. Drink in moderation, savor the taste of beer, eat the way the body was designed to eat, implement some sweet full body workouts into your routine and you’ll never have to worry about the measly 20-calorie difference between a light beer and a good beer.

Cheers,

Jon

Click Here and Start Earning Your Beer

October 17, 2011 Posted by Sean in Body

Beer Belly Exercises

Beer Belly ExerciseIf the title from today’s post is throwing you off a little- it should. Who in their right mind would want to do exercises for their beer bellies?

To reduce confusion I should have re-worded the title “exercises to reduce your beer belly, beer gut or love handles” but contrary to popular belief, it is actually impossible to spot reduce or burn fat from a targeted area on your body, hence more confusion.

I thought I was saving you from scratching your head by calling the blog post what I did but now that I read it over, it does sound a little perplexing. In any event my aim was not to confuse you but to stir the pot and encourage you to listen to something very important I have to tell you.

This “something” will save you the hundreds of dollars spent on late night infomercials selling contraptions that promise to blast beer belly fat away and carve out mouth-dropping six-pack abs where the keg once lay.
 

Beer Belly’s cannot be Spot Reduced

 
The concept of spot reduction is a widely misunderstood field and one that deserves more focus. When you exercise, whether it is in the form of running, weight training, body weight training or high intensity interval training- you cannot target a specific area like your beer belly and expect that you are going to get 6-pack abs from them.

Unfortunately, the body does not burn fat that way. If you have fat on your beer belly you cannot hammer out 1000 crunches and hope for razor sharp abs. When you exercise, fat loss happens from all over the body. You cannot pick where you want it to come off first.

Sad right? Unless you sign up for liposuction and the Doctor sticks the blow-torchy fat melting thing directly into your “problem area” and sucks the fat out, you are stuck burning fat from your entire body one small inch at a time.
 

Beer Belly Fat Distribution is Genetically Influenced

 
To make matters worse, most of the fat burning that happens is genetically influenced. Everyone has witnessed this first hand; you workout like crazy expecting to lose weight from your gut and you end up losing weight from your back fat instead. Then you put in a few more hours in the gym and it’s your love handles that disappear. And finally you’re ready to give up because it seems impossible to shed the remaining L-B’s from the beer belly.

This process also happens in reverse. Subcutaneous fat tends to be genetically influenced in its distribution. When one doesn’t exercise and eats in excess, one’s body will pack the fat on in specific areas first.
 

Beer Belly Fat (Visceral Fat) is Hard to Lose

 
More bad news… The Anatomy of a Beer Belly taught us that our beer bellies are comprised mostly of visceral fat. Visceral fat is harder to burn than subcutaneous fat. Studies support that in can be done but the intensity needs to be there. A simple walk in the park won’t cut it. You need to hit it hard when it comes to exercising and working out. You need to earn your beer.
 

Exercises to Reduce Your Beer Belly

 
Beer Belly ExercisesEnough sad news today, time to shift gears and figure out what exercises are best to reduce beer belly fat.

Now that the idea of spot reduction has been banished from our thoughts here are a few principles guaranteed to blowtorch body fat and thus reduce the beer gut as well.

1. Compound Movements – Are multi-joint movements that work several muscles or even several muscle groups at one time. Instead of a bicep curl, think about a push-up, an exercise that engages the back, abs, shoulders, arms and chest.

Compound movements activate large muscle groups and involve larger ranges of motion, both of which create a greater caloric demand and produce better results. Moreover, you can activate many muscle groups in one exercise instead of having to work each one individually, giving you more results in less time.

When performing exercises like squats, deadlifts, bench presses, pull-ups, and push-presses you demand more work from your body, which in turn stimulates the production of two very important hormones for fat loss and muscle gain- testosterone and growth hormone.

2. High Intensity Interval Training – Metabolic training that Shocks and Awes your body can be achieved through all kinds of workouts. Interval workouts, also known as High Intensity Interval Training (HIIT), combined with intense strength- resistance training is the most effective way to shed pounds from your body and get into shape fast.

Low-intensity cardio, such as aerobics or long distance running, work your body at 50-70% of your maximum effort for long periods of time. This type of exercise trains your body to become more energy efficient, requiring less fuel (fat) to perform the same amount of work. If you are looking to get in shape, this is the opposite of what you want. Ideally you want to burn through the maximum amount of fuel (fat) during your workout.

Think of long periods of low-intensity training as turning your body into an energy efficient Toyota Prius; a car that is able to undergo lots of work with little fuel burnt. Instead, what you want is to be a Formula-1 racecar; a car that pummels through the same amount of fuel in a fraction of the time. Formula-1 racing is your HIIT.

An interval training session involves a light warm up session followed by intense shock and awe bouts of increased exertion interchanged with a recovery period. By going hard and fast for short bursts and then allowing the body brief recovery periods you’re demanding a ton of work in a short amount of time. An example is 8-15 second sprints followed by a 45-60 second rest period. The added bonus to this sort of training is that workouts fly by, as you are busy catching your breath and watching the clock.

3. Metabolic Circuits and Supersets – Another awesome tool aimed at getting more results in less time is the “super-set”. A superset refers to pairing two or more exercises back-to- back with little to no rest in between. The idea is that you work multiple muscle groups in a shorter period of time and spend less time resting between sets, increasing your efficiency.

The trick to getting even more out of your supersets and getting more done in the shortest amount of time is using non-competing muscle groups. A non-competing muscle group is a group of muscles used by the body for different movements. Meaning if you were doing a pushing movement as the first exercise in the superset, you can immediately follow that up with a pulling exercise. This allows you to push hard and tax one muscle group and still have energy to pull hard with another. This also keeps your heart rate elevated because you are moving between pushing and pulling or lower and upper body exercises, all in succession.

Tri-sets are the same concept as a superset, but with 3 exercises done in sequence instead of two. You can even take it as far as 4 or 5 exercises back to back as your fitness and stamina increase, each pushing your cardio further and shredding off more fat.
 

The Beer Belly Exercise Wrap Up

 
Now that you know spot reduction is as much of a myth as thinking 12 oz beer can curls can give you sleeve-busting biceps it is time to implement these concepts into your routine. Your beer gut and the rest of the fat on your body won’t stand a chance.

Remember, losing the gut is possible but takes a little hard work, determination and total body resistance training like the plan outlined in the 3BG Beer Belly Fat Loss System.

Yours in health,

Sean

Click Here and Start Earning Your Beer

Goal Setting - The Edge

Goal Setting The EdgeI have always been fascinated with the performance of high jumpers as they soar effortlessly over the bar. What really amazes me is during any one event, the officials keep raising the bar, until the winner of the competition is declared.

Do you think an elite high jumper is able to soar over the bar as it is raised higher and higher during a competition without setting and focusing on specific goals?

I was fortunate to have enjoyed a long and successful career with a Fortune 500 company that stressed goal setting as a key business practice. Goal setting proved to be the edge in not only business but in my personal life as well.

Like the high jumper, you no doubt want to raise the bar with respect to important areas of your life; finances, relationships, family, career, health and fitness, etc… and goal setting can help you get there.
 

Very Few People Set Goals

 
In the book, “What They Don’t Teach You in the Harvard Business School”, Mark McCormack tells about a study conducted on students in the 1979 Harvard MBA program.

That year, the students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?”

Only three percent of the graduates had written goals and plans; 13 percent had goals, but they were not in writing; and a whopping 84 percent had no specific goals at all.

Ten years later, the members of the class were interviewed again, and the findings, while somewhat predictable, were nonetheless astonishing. The 13 percent of the class who had goals were earning, on average, twice as much as the 84 percent who had no goals at all.

And, what about the 3 percent who had clear, written goals and plans to achieve them?

They were earning, on average, ten times as much as the other 97 percent put together.

With these kinds of results, why is it that so many do not apply the principles of goal setting on a more routine everyday basis?
 

What Prevents People From Setting Goals?

 
One of the main reasons is most do not know how to define what a goal is nor do they understand how to write a specific goal.

It is quite simple. A goal is something that you are striving for. It is the end-result of your actions. You first begin by visualizing what you want (goal) and work back words from the goal describing what you plan to do (actions) to accomplish it.

An example of a possible end-result (goal) of a yearly training plan, involving exercise, mental and emotional preparation, nutrition, etc… could be the completion of a marathon. If you were to visualize this specific end-result, you could state it as follows:

Goal: To achieve the completion of the New York City Marathon in a time of 4 hours, in November of 2012.

Actions: Anything that you plan to do to enable you to accomplish your goal. For example: Run 30 minutes, Mon and Wed; 45 minutes on Thurs at a pace of 8 mi per hour with a 1.5 hr run on Sat at a pace of 10 mi per hr (Week 4 of Training Plan).

You pick a target, figure out what needs to be done in order to hit it and execute the plan. By taking action and sticking to your plan you will accomplish the end result, in this case- finishing the marathon.
 

Quick Goal Setting Exercise

 
In future articles, I will touch on why the consistent practice of goal setting provides us with The Edge in life, as well as provide some practical and useful tips on how to write effective goals.

For now, try this quick exercise: take out a sheet of paper and write down something you dream about accomplishing (your goal or end-result). Read it over and over again. Imagine what steps you would have to take to achieve your goal. See yourself accomplishing the goal and feel the difference.

Working backwards from the end result is an easy exercise you can use to dismiss any obstacles that might get in your way.

Here’s to achieving The Edge.

Coach Mike

Click Here and Start Earning Your Beer

Keeping a Workout Journal

Keeping A Workout JournalI hate when this happens…

It’s 10:20 pm and I just got back from a never miss a Monday session at the gym.

I know it’s late and the last minute workout tonight will probably keep me up an extra half-hour, which I guess isn’t that bad because I’m reading a great book called Golf’s Sacred Journey.

Sometimes life and a hectic schedule get in the way and you have to make time (even if it is a late night workout) to get the week started off on the right foot.

During the pump I came to a quick realization. I forgot what weight I was using last week for the Dumbbell Step Up exercise.

Don’t you hate when that happens? Especially when you go to pick a weight from the rack and within 2 seconds after starting the exercise you know that it’s too heavy. You’re only going to get a few reps in let alone finish the complete set with proper form.

What an idiot I was. Keeping a workout journal is such a simple concept in the 3BG System and I forgot. It’s so simple to do. It takes seconds to enter your weight load during rest periods and jot down how you are feeling that day.

Being able to look back on your week, pin-point areas where you might be feeling weak or areas where you feel you are improving is a huge part of knowing if you are heading towards your goal or moving away from it.

A workout log or journal can even be used to keep track of the foods you consume throughout the week. In fact, it might be useful in the grocery store next time around. Seriously though, whether you are trying to lose weight or gain muscle it helps to know exactly what you are putting in your mouth (more on this topic later).

Over the years I’ve seen a few ways to keep track.

Printed out sheets, clipboards, a small spiral note book and now even iphone’s or blackberry’s can store notes. Personally I’d recommend you leave the cell phone in the locker room as nobody needs to listen to you jibber-jabbering to your buddies between sets.

Whatever you decide be sure to get in the habit of doing it. You will pleasantly surprised a few weeks from now when you look back and see how far you have progressed.

All in all I learned two valuable lessons tonight:

1- Even the pros mess up… and

2- I was using 45s last week not 110s.

Go after it.

Jon

Click Here and Start Earning Your Beer

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