But if you think about it, do all these drinks really have big effect on our diets?  Let’s run down the facts, it has come to my attention that a regular bottle of cola can carry as much as 200 calories! This is equivalent to you drinking a cup of water with 13 packets of sugar in it! When you make these claims people say, “Well…that why there’s diet soda!” Wrong! Although diet sodas are low in calories, research has shown that actually drinking these artificially sweetened drinks may lead the person to crave more sweets. The reason behind this is that the sweetener in diet sodas contain the chemical Aspartame. This is the low calorie chemical used to give diet soda their flavor and Aspartame is said to be 180x sweeter than sugar itself. There were also animal research done on this chemical and it’s shown that high consumption of the sweetener may lead to brain tumors and lymphoma in rodents. I cannot imagine what it can do to us!

Next are the sports drinks, we all see the Gatorade commercials and they are no joke. They usually have some sexy model of an athlete sweating, running, and working out and by the time they’re finished they’re sweating red or blue because of the Gatorade they were drinking. Well the commercial explains it all on who Gatorade is for. It’s for athletes not for the office worker who sit at the desk with a computer in hand! A typical 16 ounce of Gatorade is said to contain as much as 200 calories. So make sure when you’re drinking Gatorade, you’re doing some form of exercise.

Coffee is the next subject. When I mention this people are like wow really…coffee? Well not a regular cup of joe per say, but what I’m talking about is the melted milk shakes they call coffee. Okay, when you do go to a coffee shop what do you usually get? A Frappuccino double shot? A Cappuccino? A macchiato? You get my point? Yes these drinks with the domes can contains as much as 400 calories! 400….these contain more calories than a can of soda! Most of the calories come from the fat and sugar making up the drink and don’t forget you have to have breakfast too. Depending on a breakfast sandwich in one morning you can expect to get about 700-800 calories.

In conclusion, I’m not saying to stop drinking your favorite drinks. I’m only saying to do it in modesty, because most Americans drink these everyday! If you can cut some of these sugary drinks out of you life you could cut extra 450 calories! That is nearly one pound of fat loss in just one week. So remember to watch what you drink and read the labels. When you do think it’s a bad idea just drink water since it contains 0 calories and it’s always a good idea to stay hydrated.

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Weight Loss Formula

• The number of calories eaten – The number of calories burned = Fat. In order to lose weight, the “Fat” value must be a negative number.

There are several ways to create a calorie deficit and those include:

• Eating fewer calories
• Aerobic exercise
• Weight training

Now I know this sounds very basic, and it is. The thing that makes everything more complicated is simply the fact that there is so much hearsay in the world of fitness. Keep this simple weight loss formula in mind while continuing through the weight loss program and you will be a step ahead of the rest.

Maybe warm-ups need a good ad campaign. An ad for warming up would tell you that it burns calories, enhances your fat burning potential, prevents injuries, and more. By not warming up, you do miss out on many important advantages.

For your warm-up activities it is recommended to do 10 minutes of light aerobic type activity, consisting of several different moves, to prepare your body for circuit training. You will move at a leisurely pace, say 50% of your maximum heart rate. In that 10-minute span of time, you can expend up to 100 calories. When it comes to exerting energy, every little bit counts.

Throughout the full 10 minutes off your warm-up, your body will tap initially into sugar for energy. By the time you begin your workouts, you will get a less sugar to spare, so your body will dip into its fat stores for energy much earlier. The advantage, you guessed it, more fat is burned.

Think about what it’s like to start your car’s engine when it’s cold. It performs poorly, right? Well, muscles are the same way; they don’t work well until they reach the proper temperature. Warming up also increases blood flow to your tissues, so that more oxygen and more nutrients are channeled to your muscles for fuel. Increased blood flow also helps remove waste products from muscles, such as lactic acid, that makes you want to quit. Finally your warm-up speeds up neural responses. Nerve impulses travel faster, improving your motor skills, coordination, reaction time and agility. Warmed up muscles move faster and generate more force than cold muscles and they burn more energy which means your body is better primed to lose weight.

If your muscles are cold and stiff and you go full throttle into your exercise routine, you are inviting injury on a couple of fronts. Your muscles shouldn’t be used until they are warm and pliable. But in addition, when you warm-up properly, raising your muscle temperature your body begins to lubricate your joints for easier movement and your muscle tissue becomes more elastic. This is important for strength training exercises in which you will need to move weight or resistance through a full range of motion. All of these psychological responses to reduce the risk of over stretching or tearing muscle fibers and connective tissue.

Also, if you begin a workout without a warm-up, you may provoke an irregular heart rhythm. In studies of healthy people, abnormal heart rhythms were found in those who exercised intensely without warming up, but disappeared when an appropriate warm-up was included in their exercise routine.