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Archive for the ‘nutrition’ Category

Do you want to get lean and lose body fat? Make sure your nutrition plan doesn’t suck…

I make it very clear to my clients and athletes that I am not a nutritionist. I do however understand the science behind proper nutrition for effective fat loss, developing lean body mass, and overall health. If people want a structured meal plan with calorie counters and metabolic readings then I will refer them to some highly qualified people in my circle.

I like to keep it very simple for people- maybe because in my own life I know that I don’t want to count calories and worry about exactly how much protein I consumed on a training day. I go by how I feel, how many times I eat during the day, and how well I balance my food groups. Through the years this has proven effective for me.
My athletes and clients probably hate me because I ask them everyday- “What did you eat today?”, “What did you have for breakfast?”, “How much water did you drink?”

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My approach is simple but I do not minimize the importance of nutrition. You NEED to eat well if you are training hard to get lean and lose fat. Bottom line. If you don’t, you will not see the results that you are striving so hard to achieve.

Here are the ten things that everyone who wants to get super lean and drop body fat should stock in their kitchen: (in no particular order)

1. Water-this is kind of a given but super important. 8-10 glasses/bottles per day

2. Eggs a great, inexpensive source of protein

3.Chicken-another great source of lean protein, many ways to prepare this and the best are grilled and baked

4. Peanut Butter- an excellent source of protein, healthy fats(good for hair, skin, and nails), and dietary fiber. All of these things will keep you full.

5. Chocolate Milk-the easiest post-workout drink in the game today. If you don’t want to go to GNC and spend tons of money; chocolate milk has the correct amount of carbs/protein for a post workout mix.

6. Yogurt- many people (especially females) are not consuming enough calcium. Yogurt is a great snack and will provide fiber, calcium, protein, Vitamin D, and promotes digestive health. My recommendation is Chobani- a greek yogurt with a ton of protein and not too much sugar.

7. Oatmeal- Whether it’s natural oats or the packaged oatmeal; this is a great breakfast food with some natural energy (carbs) and fiber to keep you pretty full. Mix this with some fruit and you’ve got a great kick start to your day.

8. Lean Beef- A lot of people shy away from red meat but in moderation it’s another good source of protein and iron. Iron helps to carry oxygen from the lunges to the muscles so for anyone that is training hard, this is crucial. The key to this food source is keep it lean!

9. Leafy Greens- Spinach and darker lettuce are the best. These foods provide a grocery list of vitamins and minerals and are very nutritionally dense so you don’t have to actually eat A LOT of them in each serving (but you should).

10. Your Cheat Food- No one can eat perfectly all of the time. Give yourself a treat once or twice per week to keep yourself on track and happy. If you are eating clean 80% of the time you are going to be in great shape (literally)

You may not need to eat like this guy….but hey, who wouldn’t want that physique??

phelps

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Fitness is a way of life for me. I love training myself and other people. I love the satisfaction of a hard workout and knowing that each time I’m making myself stronger, more athletic, and healthier. I love helping people reach their goals and helping them realize that they have a lot more to give then they usually think.

I also realize that it is not a way of life for everyone. Sometimes it’s frustrating to hear excuses, reasons why people didn’t get to the gym or why they ate 3 pints of Ben&Jerry’s over the weekend. Yes I understand that people are human, things come up and life happens.

BUT…changing your lifestyle to accept that you need to exercise, eat right, and get enough sleep or you will be sick, tired, sluggish, fat, and unhappy. It’s just the way it is. This doesn’t need to happen 100% of the time but it needs to happen at least 80%. If not, look at your lifestyle and start today to make a change. Sometimes it just takes a little reality check and someone to tell you that denial is more than just a river in Egypt…yeah, I said that…

Here are some quick fitness and lifestyle tips for you. Enjoy, apply, and repeat…

1. Make a plan
2. Tell someone about your plan
3. Set goals- long term and short term
4. Lift weights- heavy ones
5. Lift weights safely
6. Have fun with your workouts- train with a trainer and/or with friends
7. Sleep at least 8 hours a night
8. Learn how to squat
9. Eat breakfast
10. Schedule your workouts into your daily planner
11. Eat 5-6 times per day
12. Train outside
13. Push a car
14. Do pull ups and chin ups
15. Focus on how your clothes fit not the scale
16. Quit talking about it and take action
17. Don’t blame anyone but yourself for your poor health
18. Don’t give up
19. Quit focusing on “cardio” and do some real work
20. Always learn proper technique
21. Value yourself and your life- you only get one chance

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I joke about this little concept with my clients all the time. They know exactly what I mean and sometimes they are even noticing it for themselves when they are in the gym. I talk about this not to be mean, but to point out something to my clients that they want to avoid at ALL COSTS.

A skinny fat person. You have all seen them. Lots of cardio, no weights, horrible nutrition = high percentage of body fat, even if they do not weigh a lot. Now it’s not like you can tell their body fat by looking at them but you can disect the fact that they have little muscle tone and definition.

So many people work out every day, plugging away on the elliptical and avoiding the weight room like the plague. This is a dangerous combination because as you start to lose any excess weight, you are not supporting your weight loss with lean muscle tissue development. This does nothing to increase your metabolism. Increasing your metabolism leads to a higher amount of calories (and eventually body fat) being burned at rest. This is the ultimate goal because obviously we are not going to be working out and training more than 1 to 1.5 hours per day.

The other problem is that many of these people do not support their bodies with proper nutrition. Many times when weight loss is the goal, food restriction becomes the solution. Well this is fine when you are cutting out soda and ice cream, cutting out breakfast and a healthy mid-afternoon snack is NOT a good option. Restricting important calories (the healthy ones) will only aid in the slowing of your metabolism.

Combine an extreme deficit in calories, a lot of aerobic training that burns calories but does not develop lean muscle tissue, and an avoidance of anything that does develop lean muscle tissue and you have a recipe for the creation of what we can the SKINNY FAT PERSON.

skinnyfatguy

This person has a super slow metabolism, and probably gets frustrated because they believe they are working out so hard, and why is their body shape not changing? Well…if you have a slow metabolism and you do not build lean muscle, you will not lose body fat. If you do not lose body fat and gain muscle, your body will look soft and you will not fit in your clothes the way you would like to.

In order to get rid of this epidemic of skinny fat people, we need to do three major things:

1. Lift Weights
2. Eat 5-6 times per day, small meals and snacks with high amounts of protein, fiber, fruits and dark leafy vegetables
3. Perform high intensity interval training for your conditioning to avoid steady state “cardio”

skinnyfat1There is a huge difference between a 150 pound person who has 18% body fat and a 150 pound person who has 35% body fat. The 18% person has 27 pounds of fat on their body. The 35% person has 52 pounds of fat. I can guarantee 100% that the 18% individual looks very sleek, tight, and muscular. Even though they weigh the same, their composition is TOTALLY different.

All of this information goes against what most people read in magazines and see on TV but think about it…is our culture doing so well with our fitness habits? It’s time for a change…

Ramp up your intensity, lift some heavy weights, and eat!

*Dec 03 - 00:05*Desk email

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