The hammer and chisel nutritional program revolves around a system of portion control, which is then based upon a foundation of color coded containers. These containers have been designed to replace the complicated calorie counting system, in order for you to carry out your nutritional plan with ease.
If you are interested in knowing more about these container continue reading for a comprehensive review.
The 6 Containers You Should Know About
1. Green Container: The largest container is composed of vegetables, as vegetables contain the highest concentration of nutrients that you need.
Green Container= 1 cup of veggies
2. Purple Container: The purple container is equivalent in size to the green container, however, instead of vegetables it contains healthy fruits.
Purple Container= 1 cup of fruit
3. Red Container: The red container is made up of lean proteins, which are crucial in building lean muscle.
Red Container= 3/4 cup of protein
4. Yellow Container: The yellow container container consists of starches/carbs, which work to provide you with energy for the day.
Yellow Container= 1/2 cup of carbs/starches
5. Blue Container: The blue container contains healthy fats, mainly cheese, nuts, avocado, and coconut.
Blue Container= 1/3 cup of healthy fats
6. Two Orange Containers: The orange containers are the smallest of the bunch, and they hold the seeds, oils, and dressings that you will need to make your meal tasty.
Two Orange Containers= 2 tablespoons of seeds, dressings and oils
7. Teaspoons: While a teaspoon is not a container, it is a helpful measurement that you will come across in the nutritional program. Teaspoons refers to the amount of oil and butter that you will need to cook your food.
Calculating Calorie Range
Before you start allocating the color coded containers, you need to first determine your calorie range. You can do this using a simple calculation:
(Your current weight by 11) + 350= Your calorie goal/range
The value that you get should be between 1200 and 2300 calories, and once you get this value move on to the next step.
How Much Should You Eat Of Each Container?
You cannot consume the containers willy-nilly; the number of container allocated to you on a daily basis depends on the calorie range that you fall into (1200-2300 calories). Once you have determined the calorie range that you fall into, you can then use the guide below to find out your daily container distribution.
This process is incredibly simple, and will take you only a couple of seconds. Here it the daily container distribution guide:
hammer and chisel Containers Tips
The hammer and chisel plan is a formula that is simple to follow but delivers the same amazing results that you need. Simplicity, is the key to the success you need when you plan on losing weight. Therefore, you need to eat the right amount or the correct portions of food each day so you can maintains your weight losing plan. The hammer and chisel ensures this by the seven color-coded containers and a Shakeology shaker cup for the right amount of drink or the proper combination of the drinks. These containers ensure that you never have too much to eat or too little which will in effect prove very helpful in your quest to lose weight.
You can ultimately put as much food as you need in these containers just as long as the food fits inside the seven of them. These containers are as follows and their requirements when putting food in them. *The Green container is for vegetables. Vegetables are an essential part in any weight loss and they are highly recommended as they really prove to be helpful.*The Purple container is for fruits. Actually, there’s not much that we all do not know about the very helpful benefits of fruits health wise.*The Red container is for proteins. These are foods such as meat (red or white), beans and eggs. Still maintaining that mantra that, as long as it fits, put it in.*The Yellow container is meant for carbohydrates. These include foods such as, bread, corn and all sorts of grains and potatoes, this is just a small list so you can add on more, don’t restrict yourself to only these.*The Blue container is for healthy fats and cheese because we all know about the love of cheese.*The Two Orange containers ensure that you don’t forget your seeds and oils. The Shakeology Shaker Cup which is meant for drinks.
All these containers are meant to fit perfectly and snuggle in any carrying bag so you can take them to work or school for the rest of the day. The lids are also great so you need not worry about them opening and spilling the contents of the container. They emphasize on eating healthier and in controlled portions ensure that you meet the daily calorific intake that is required for your normal bodily functioning. The containers are extremely easy to clean so you never have to worry about hygiene when you have this containers. They are also BPA free (this is to ensure that they don’t have any toxic properties that were used in making them).
The hammer and chisel containers are meant to ensure that you have the right quantities of the foods that you normally take so you never have too much of what is required. These containers do not necessarily mean that you put even foods that are bound to harm the effectiveness of this program. So, eat cleaner, healthier foods as this is mainly the emphasis of these on trainers and you will have the results that you want. So, trust this program to deliver the loss of weight that you want as long as you follow the steps as stipulated and you put the right amounts of food in them.
With this simple guide, you now know everything there is to know about hammer and chisel containers. Apply this portion control to your nutritional plan, and then supplement it with your workouts. Best of luck on this hammer and chisel journey!Read More
Knee pain is a prevalent problem among active individuals, and unfortunately this gets in the way of completing exercise routines and physical activities. The question that is now posed is how to go about your activities without further injury to your knee joint.
How can you complete your treadmill run or cycling route without experiencing excruciating pain? I have these answers below, and once you read them you can begin implementing them with fantastic pain-free results.
Ten Tricks To Avoid Knee Pain
Tweak Your Form
Many runners experience achy knees because their running style is incorrect, and by simply tweaking your form you can eliminate all the pain in your knees. So what exactly is the proper running form?
A recent study in Medicine and Science in Sports and Exercise has shown that by slightly leaning forward (skier’s stance) as you run you can dramatically reduce the weight placed on your knees. When your knees are not absorbing a lot of shock from running hard, you will experience less knee pain.
Stay At A Healthy Weight
When you pack on the pounds, you increase the load that is placed on your knees. In fact, for every extra pound you put on you put a corresponding four pounds of pressure on your knees. This weight is felt every time you walk, exercise, and climb stairs.
And while you might be thinking that this is only a problem that obese individuals experience, it will occur after just 5 or 10 pounds of added weight. Therefore it is important shed any extra weight so that you can prevent knee pain from occurring.
Avoid Springing Up And Down The Stairs
While running up and down the stairs might seem like a great mid-day exercise routine, it puts unwanted pressure on your knee caps. If you weigh 150 pounds, then using the short equation I gave you about you can deduce that the pressure on your knees will be 600 pounds.
So unless you are in great shape, it is wise to slowly walk up and use the railing if you want additional support.
Stay Off Uneven Terrain
If you are susceptible to knee injuries or are suffering from osteoarthritis, then it is wise to walk on well used paths and sidewalks rather than grass and cobblestone. This is because uneven terrain adds stress to your knees, and increases your chances of tripping.
Don’t Over Exert Yourself During Exercise Routines
Lunges and squats are great exercise routines for your lower body muscles and core, however, you should ensure that you always keep proper from during these routines. Bending your leg past the recommended 90 degree angle will put excess strain on your knees.
You should therefore ensure that your knee remains directly over your foot.
Exercise Your Inner Thighs
As I mentioned briefly above, the knees absorb pressure when you walk. However, by exercising the hip adductor muscles found in the inner part of your thigh you can take off some of the stress that might otherwise by placed on your knees.
Ensure Correct Seat Positioning During Spin Class
If you love attending spin class, then this point is for you. When you sit down on your bike ensure that the seat is not set too low, but rather set high enough so that your knee is completely straight when the pedal of the bike is at its lowest point.
Participate In Low Impact Activities
If you are no stranger to knee pain, then you can avoid further pain by sticking to low impact activities like swimming and walking. High-impact activities like running, jumping, and tackling steep inclines will only aggravate old knee pain.
Wear Protective Gear
Knee pain often comes as a result of injuries during high-impact activities. By wearing protective gear like kneepads during sports you can prevent knee pain from occurring. Additionally, you should be wearing correct and good-fitting sports shoes to ensure that you minimize on pain caused by the wrong equipment.
One thing that many people forget to do is to warm-up before participating in a physical activity or exercise routine. When you do this you get the blood around your knee flowing, in turn ensuring that you do not experience pain.
The ten tips I have given above are key if you want to avoid knee pain. By implementing these tricks in your daily routine you can prevent injuries and the resulting pain, in addition to improving your overall heath and well being. Good luck on your journey!
Obviously, we engage in physical exercise to become stronger and grow healthier. The insanity max 30 plan improves the shape of your body which you have always desired for. The following are the possible results one can experience after going through the entire program.
Insanity Max 30 program will help you lose weight
There are two major ways on how this program helps you to lose weight; workouts and nutritional plan. Workouts are meant to burn excessive calories and build your muscles by using strength training. On the other hand, nutritional plan enables you lose weight through nutritious foods, portion control and balanced meals.
It will help you increase your strength level
The insanity max 30 includes various cardio exercises and training workouts which will boost your strength levels, including ab attack routines and the sculpt. Successful completion of the entire program will definitely improve your energy level
It will help nurture the discipline of daily exercises
Insanity max 30 program has a regimented structure and this means you will have to do the workouts every day. By so doing, you are likely to develop daily exercises culture which is so beneficial to your health.
It will help you achieve a rocking body
One of the major reasons for engaging in physical exercise is to grow stronger and healthier. Insanity max 30 has a number of levels which you will have to go through until you attain the most rocking body. You will lose excess body fats through healthy eating and workouts, your muscles will get well defined through muscle building exercises. This will as well boost your confidence and pride because of your good posture and appearance.
Downsides of Insanity Max 30 program
As much as insanity max 30 program have incredible results, it has its downsides as well. There is no workout plan that has been proved to be perfect in the entire world. Therefore, these weak spots associated with this plan don’t make it less effective.
The program emphasizes on strengthening and defining muscles and sculpts of the body. However, the muscle mass that is gained is not equivalent to those seen in body builders
This program targets those individuals who finds it very difficult to stick to work outs or those who rarely exercise. Unfortunately, it may not work miracles for lazy people. It calls for commitment and determination to achieve your desired weight.
Yes, Shaun T is an amazing motivator but his talkative nature may in way or the other negatively affect those who prefer working in a quiet environment. His charm and personality has been known to annoy some individuals at a given point in time.
As I said earlier, this program involves jumping and this may cause unnecessary noise which is likely irritate your neighbors.
All these downsides still don’t eat too much into the benefits of this program. In fact they don’t have any serious impact on the outcome. Insanity max 30 programs still stand out to be the best workout program in the market. It is very effective with excellent results.Read More
Yes, it is hard to resist, but you need to know that soda is not good for you. And yes, its pleasant fizz, sweet taste and energizing jolt often looks like a perfect thing to wash down your dinner, quench your thirst at the movies or get you through an afternoon slump.
But, be aware that the more soda you drink (no matter if it is diet or regular), the more dangerous your habit could become. Cutting back can have advantages for your overall health and your weight whether you’re an occasional soft-drink sipper or a day drinker.
Why you should quit
The excess calories are the main risk for regular soda drinkers. The calories in regular soda are totally coming from added sugar, and you aren’t getting any value in terms of minerals or vitamins, or even good quality carbohydrates.
Soda can cause other types of harm as well. The consumption of soda is linked with diabetes and tooth decay, and it also seems to be bad for your bones. So, is this enough for you to stop drinking soda beverages?
What about diet soda?
These types of sugar-free sodas maybe do not have any calories, but still that doesn’t mean sodas are good for you. Actually, they cannot even help you to lose some weight. Keep in mind that diet soda drinkers are more likely to be obese or overweight than regular soda drinkers.
Also, diet soda drinks have many of the same health risks as regular soft drinks, such as bone thinning and tooth decay, and they’ve also been linked to depression and heart disease in women. A smart first step would be switching to diet sodas e if you’re trying to get rid of excess calories, but your best bet would be to give them up.
You should switch to unsweetened tea
Do you need that jolt of caffeine to wake you up in the morning? Well, if you aren’t a coffee drinker, then you should stick to unsweetened iced tea. It can be refreshing as well, and there are real health benefits by drinking the phytochemicals in tea.
You can mix your tea with some mint, lemon, or a small amount of artificial sweetener or sugar —during your transition from soda phase, if you don’t like the taste of plain tea. The most important thing is that you’re in charge of and aware of what’s going into your drink and how much is added.
You should drink a glass of water first
Fill up a big glass of ice water and finish that first whenever the urge to drink a soda hits. Many times, people drink soda just because they’re feeling bored, or they’re thirsty, and the only available thing is soda, or that is simply because they’re used to drink soda every time.
If you’re still have a desire for a soda drink after you’ve downed your water, then you can think again whether it’s really worth it—but chances are your thirst will be satisfied and you will feel quenched from just the water.Read More