Nutrition

1.)  Make exercise part of your routine – if you fail to plan, your plan will fail. Plan to exercise for at least 30 minutes every day.  Make it a part of your every day routine – like brushing your teeth. Having it scheduled for the same time every day will help you to make it routine. Having an unscheduled workout haphazardly placed “when you get the time” never works in the long run. Your routine will never be established and will quickly disappear from your daily plans.

2.) Prepare your meals in advance (and when you’re full) – you should already be planning on eating 5 or 6 SMALL meals evenly spaced throughout each day. By preparing these small meals while you are feeling satisfied, you can carefully total the calories and other things you wish to include without your appetite factoring in. Place these meals in zip-lock bags so they’re ready-to-go. Knowing that the “bottom of the bag” signals the end of that meal makes controlling portions much easier.

3.) Take a walk – when you don’t feel like exercising, or you’re just tired . . . take a walk. Nearly everyone is capable of walking and you’ll find that once you make the effort to get off the couch and do this simple thing, you will suddenly feel more energy and might just turn the walk into a “power walk” or interval training event!

4.) Include strength training – no one has ever been too strong. You cannot have too much strength. If you’re not trying to build big, impressive muscles – relax, it’s not likely to happen anyway. This is especially true if you’re a woman. Resistance training not only improves muscle strength, it also increases bone strength. It also burns more calories than endurance training (minute for minute).

5.) Always warm up properly – easier said than done. Many people want to “get right to it.” However, you are setting yourself up for potential injury by failing to get the muscles warmed and ready for exercise. Notice how all professional athletes spend considerable time before an athletic competition getting warmed up and ready. These are professionals whose bodies are finely tuned. They don’t neglect the warm up . . . neither should you.

6.) Include stretching in your routine – you can include some slow DYNAMIC (moving) stretching as part of your warm up i.e. – arm circles, trunk rotations, etc., but most of you actual stretching should be done AT THE CONCLUSION of your exercise routine, when the muscles are warm. Never stretch a cold muscle. STATIC (holding)  stretching should last from 30 seconds to 2 minutes per stretch. Never force a muscle much beyond it’s comfort zone. While going beyond your comfort zone is encouraged during strenuous exercise, it can be dangerous during stretching. Muscles are more susceptible to tearing and other injuries when you force a stretch since the natural reaction of the muscle is to contract.

7.) Limit the wrong kinds of fats – saturated fats and trans fats should be severely limited in your diet. Trans fats should be eliminated as much as possible since there is NO NUTRITIONAL NEED WHATSOEVER for this kind of fat in your diet and it’s inclusion has been linked to many undesirable health problems. Saturated fats are utilized by our bodies, but most Americans get far more than they need – which also can lead to health problems. Strive to get your fats from mono unsaturated and poly unsaturated fat sources. These are the “healthy” fats and should be included as a part of a healthy diet.

8.) Drink lots of water – getting enough water is vitally important in maintaining your health goals. If you are trying to lose fat, you will need plenty of water to help you “flush” out the ketones (fats) that are being broken down and filtered by your kidneys. Water helps you regulate your body temperature, helps your body’s lubrication system to continue operating normally, keeps your skin hydrated and healthy, etc. Most people don’t need to be told that getting enough water plays an essential role in any health program. Try to get approximately ½ ounce per pound of bodyweight.

9.) Get plenty of fiber – ever wonder how the contestants on “the biggest loser” lose so much weight each week? Lots of fiber is but one of the answers. Of course there are lots of other things they do as well (like 7 -10 hours of exercise per day), but satisfying the voracious appetites was made a bit easier by supplementing the diet with lots of fiber. Fiber cannot be digested by the body, yet the body burns calories trying to do so. Fiber also absorbs a lot of water, so when it is included in your diet and you provide plenty of water as well, you will feel full even though the calories from the fiber are negligible.

10.) Get enough sleep – if you don’t get enough sleep (today’s recommendation is 7 – 8 hours a night for most people), your body won’t be able to recover from your training, your ability to fight off illness and other ailments is diminished, and your body begins to produce more of the stress hormones – cortisol and grehlin. Both of these hormones cause an increase in appetite and weight gain. The hormone that helps to control your appetite – leptin – is decreased when your sleep requirements aren’t met. The result is you gain unwanted weight and don’t feel the energy to exercise and fight it off. Get enough sleep!

I realize that each of these is an extremely brief snapshot of what to do. Obviously, there is a LOT more to it than that. Feel free to contact me for clarification or for other questions that may arise after reading this article.

As you begin your new diet that so many people start following the New year, remember — it’s gonna take time. Following the proper, healthy dietary rules will pay big dividends. Exercise will greatly aid the entire process.

For some general basics that are good to rember when you begin your diet, take a look at this . . .

http://www.webmd.com/diet/features/5-diet-resolutions-new-year?ecd=wnl_fit_123110

The exercise part should not be overlooked, contact me to get this started right.

If you want to meet your goals of getting into shape and looking and feeling better, you need to plan for it.  NOW.

Sitting and just thinking about it isn’t planning . . .

Priority one is getting a physical assessment and medical screening to make sure you’re ready for exercise. Setting some attainable short term and long term goals is a good next step. Creating a good, safe, effective exercise program is a big part of the plan — but you must persevere in this plan for it to be effective. Nutritional counseling and meal planning round out the most basic essentials to start working toward your goals. The author of this article is the one who has been doing this for people for over 30 years and I can also do this for you . . . but you have to take the first step and contact me.

As I have stated in previous posts, having a great plan amounts to nothing if it’s not implemented. Just thinking about what you want to achieve won’t get it done either. YOU HAVE TO TAKE THE PLUNGE AND CALL.  Once you’ve stepped out and committed to this, we can begin the process of getting you into the shape you’ve been wanting. You will have to put in the physical effort that is required, but I’ll take care of all the rest. It’s my life, it’s what I do, it’s why I got my Bachelor’s degree and my PT certification in this field. My track record speaks for itself.

What is your overarching goal? Weight loss, sliming, toning, increased fitness, bodysculpting, health, improved flexibility and endurance? This is just a partial list of what can be achieved ONCE YOU COMMIT and get started. Rome wasn’t built in a day and attempting to do this a week before you hit the beach simply won’t cut it. Procrastination never gets it done. Starting now will pay huge dividends this spring and summer when you’re looking great and feeling awesome! Call or write now.

No one is immune to the effect that this time of year can have on your physical condition. It’s COLD outside and some of your outdoor activities might cease. There are Christmas parties which feature cookies, pies, cakes, etc., all of which all can put a hurtin’ on your weight loss efforts. Add in Christmas shopping (which can cause you to miss workouts) and the stress that often comes with it (leading to higher levels of cortisol in your system) and you have the perfect recipe for gaining unwanted weight along with a dip in your physical fitness.  So, what do you do???

Many people make a New Year’s Resolution to lose fat and get in better shape. It probably is the most common resolution. Most of them fail before the end of January with an, “oh well, THAT didn’t work”  sigh.

PLAN NOW TO SUCCEED!!!  If you’re serious about getting your body into the condition you want it to be, then you should try hiring a professional to help you. As a certified Personal Trainer who has been through the above described routine for countless years, I know what it takes to right the ship and get you headed in the right direction.When you hire me, you won’t skip training sessions. It’s one thing to “blow off” your workout when you’re not feelin’ it. However, when you have scheduled – and paid for – a training session, YOU’LL BE THERE! As so often happens, once I get you engaged in the right kind of training, you will experience an awesome workout – one that might have been skipped otherwise. When most people are losing their will to train shortly into the New Year, I will keep after your progress. We will schedule your training sessions so that it fits your routine, I’ll text you periodically to encourage you and keep you accountable . . . and I’ll push you HARD. If you stay with-in your comfort zone, you won’t make improvements. I won’t allow you to “sleepwalk” your way through a training session!

The average American gains an extra 2-6 lbs during the Christmas holidays.  However, they rarely lose all of it once the season ends. This fat increase can be overcome if attacked soon after the Holidays are over (like the beginning of January).  The longer this fat is allowed to “hang around,” the harder it is to get rid of. It almost seems to grow roots which get deeper as it becomes accustomed to hanging on your body. By getting started on it before that happens , the recent weight gain should be easier to remove . . . and then we can start on the rest! Nutritional lectures and how to plan your meals will be included with your training and will be a big part of your success.

If you’re looking for the perfect gift for someone, why not consider getting them a training package?  What better way to express how much you care about them than to get them the gift of health. Take a look at my Bio page and the types of training I offer. See what fits you or someone else and give me a call! It will pay dividends!

There are a number of tricks that the food industry uses to fool us into buying and using their products. Knowing some of their secrets can help you to make wiser decisions in your purchases. Also in this article is a link to the 20 worst drinks. Take a look at it since some of them may apply to you.

Remember to keep your protein intake up, your carbohydrates even higher, and your fat intake low to moderate. Expressed in terms of percentage, it should look approximately like this  30%protein/50% carbs/20% fat (primarily UNsaturated fats).  These meals are best broken up so that you have 6 SMALL meals evenly spaced though the day with the bulk of your carbs being consumed earlier in the day as opposed to later.

http://health.yahoo.net/experts/eatthis/15-shocking-food-industry-secrets

Do you eat before you workout? Should you? If so, what? Allow me to shed some light on this . . .

When you engage in exercise, your body will need to be fueled both BEFORE and AFTER you workout. One of the two essentials is protein. Protein will be needed before you train so that it is “on board” and ready when needed and then immediately afterward to re-supply the stores and meet the demand. See this article for more details about protein.

http://www.harfordfitness.com/get-complete-proteins/

The other important fuel is carbohydrate. “Carbs” actually are the gasoline that provides the energy for your training. Carbs are stored in the muscles AND in the liver in the form of glycogen which is readily available to the muscles when needed. However, glycogen is also used just for living – even while you”re sleeping. If you get out of bed and then go to the gym (without eating) to engage in a tough, vigorous or intense form of training, your muscles (which consumed glycogen all night long) will quickly be depleted from glycogen and there won’t be any glucose available in your bloodstream to draw on. The result is a less-than-spectacular workout where you feel tired and weaker than you should. By eating a decent breakfast including complex carbohydrates an hour or two earlier, there will be glucose available to the muscles while the glycogen stores are being supplied while simultaneously be used. By including simple carbs in your protein drink, those stores can be quickly re-filled.

http://www.harfordfitness.com/timing-your-protein-shake/

Always eat protein and carbs an hour or two before intense training and immediately after. If you are engaging only in cardio and specifically for fat loss, THEN and ONLY THEN, you can skip the pre-workout meal because a higher percentage of fat is the preferred energy source for cardio and it can help meet your needs.

The following article will show you evidence of what many of you have heard me say. If you fail to get enough “shut eye” each night, you will have a harder time losing weight because of the body’s over production of Grehlin (which stimulates your appetite) and the reduction of your Leptin production (which is responsible for telling you to say NO to eating more) i.e.-you feel that you’ve had enough.

This should be one of the easiest to follow weight loss tips around – simply get enough sleep!  I could go into greater detail about how and why, but I would end up sounding like the article, so I’ll let it speak for itself.

http://www.medpagetoday.com/PrimaryCare/Obesity/22608

When is the best time to have your protein shake?  What should I include in it? Does it even matter? Why?

Allow me to answer these questions . . .

Everyone needs protein — COMPLETE protein (see previous article about complete protein). People engaged in exercise need to make sure they are getting enough to completely repair and rebuild muscle tissue following training. Exercise – when done properly – breaks down muscle tissues and protein is the main ingredient needed to repair the damage with strong, healthy new tissue.

Following a vigorous workout, your muscles are looking for two things – protein and carbohydrates. Protein is needed for the reason I already stated and carbohydrates are needed to replace muscle glycogen which was depleted while being used for energy to fuel your exercises.

The most important time to have a protein shake is immediately following your workouts – A.S.A.P. – certainly no more than 30 minutes following your training. It should consist of a good quality WHEY protein containing BCAA’s (Branched Chain Amino Acids). Add to this 40-50 grams of a simple sugar – I use a couple tablespoonfuls of plain ol” table sugar and many people are beginning to use low-fat chocolate milk (table sugar and protein powder can be easily carried in your training bag until needed without fear of spoilage). At any rate, it needs to be a simple or refined sugar which will break down quickly and immediately get into your system.

There are a couple of reasons for this. Number one is that your muscles are eagerly seeking these ingredients immediately following exercise and will readily take them up and utilize them more quickly and more fully at that time. Secondly, in addition to replacing the depleted muscle glycogen, the sudden increase of sugar into your bloodstream will trigger the pancreas to release insulin which causes the cells to be even more receptive and to take up greater amounts of protein and carbs for repair and replenishment. Hear that . . . the extra carbs are going to be stored as future energy instead of being stored as fat! Awesome huh?

If there’s one thing that is most important in meeting your physical goals, it’s consistency. Skipping workouts or eating the wrong foods can wreck or derail the progress you were making. So, how can we improve that . . . ?

Let’s start with diet. Far too often, people get all excited about some new diet plan, only to have it fail the first or second time they get hungry. Weekends and special occasions can be especially detrimental to meeting dietary guidelines you have set for yourself. As blood sugar levels rise and fall, your appetite will respond to it. Keep this level consistent and your appetite will remain more consistent –so will your energy levels. Let it fall enough, and you’ll be racing to the fridge or pantry and finding all those foods which are ready to eat as is – which are usually the foods you need to avoid!  Soooo, to help keep your diet consistent, consider PRE-preparing your meals in advance . . . when you are already full!  For each day that you’re preparing, have 6 zip-lock bags ready. After you have decided what you”re going to eat that day – taking into account calories, nutrients, fats, etc. – divide it up into the 6 meals you will be having (breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, evening snack). Doing this will help you stay on track with calories and keeping your blood sugar levels more consistent. Eat each meal when you’re supposed to – even if you’re not hungry. This will help you avoid becoming overly hungry later on when your blood sugar levels go too low and your appetite becomes ravenous. When you are finished with the bags for that day, you’re done  you are not to eat anything else that day. As I said, prepare these meals when you are already full – not hungry. You’ll be far less likely to add foods you don’t need if you’re not hungry at the time of preparation. If you do this, you should begin to see a consistent movement towards your weight and appearance goals.

What about your workouts? Are they consistent? Or are they haphazard, done “when you have the time” and often well with-in your comfort zone? Are you getting AT LEAST 30 minutes a day of vigorous physical exercise which includes both aerobic and resistance types of training? If not, then you should  consider what will make you more consistent – like scheduling. If you have a consistent time every day to train, it becomes another part of your usual routine – almost like getting dressed, or brushing your teeth. It’s scheduled and you go do it – no matter what. Many people find that scheduling it first thing in the morning works best. Right after work is the second most common time and either one of those will work as long as you schedule every day to have that time devoted exclusively for exercise.  Another way which has always worked for me, is to consider hiring a personal trainer. Good trainers will schedule training tailored specifically to your goals and health needs. When you make a commitment like this, you WILL be training consistently because you set up an appointment and you will keep it. After all, you paid for this and you know that what you”ll do will be exactly what you should be doing. It will be safe and effective and results will follow.

I see this all the time.  People come to me because they’re not consistent and/or they’re not achieving their goals. With-in a very short time of beginning to train with me, they begin to see and feel the results of training the right way . . . consistently. These results continue as long as they continue to train with me. MOST OF THE TIME, when clients try to strike out on their own, the progress stops and often they begin to go in the other direction. Consistency is often to blame, but so is motivation, enjoyment, and not pushing hard enough. Consider getting in touch with Dave at the contact page on this site. Set up a consultation and decide if he’s what you need to remain consistent.

Pretty easy to answer that question – isn’t it?  However, many people that come to train with me tell me that one of their big goals is to lose weight. Losing fat is almost always a good thing, however, weight loss is only good if it’s fat you’re losing.

If pure weight loss was the only goal, my job would be a lot easier! You can easily accomplish weight loss by severely restricting your food intake. EVERYONE can lose weight by doing that. However, that’s not the safest, healthiest or best way to do it. Here’s what I mean.

Diets that feature severe calorie restrictions have several negative consequences. Your body is quick to note that it isn’t being fed enough and begins to take steps to protect itself. If it’s severe enough, your body will begin to conserve every calorie you take in and become very efficient with them. It will actually attempt to store any calories that it can as FAT because it senses that these stores will be needed later. Your body will begin to catabolize (break down) muscle tissue because when protein is needed to maintain normal body functions, the body will go to where it is stored – and muscle is the best source. When muscle breaks down, your body will burn even fewer calories because muscles use a lot of calories to maintain themselves and if you have less muscle, your caloric needs will decrease. Combine a slower and more efficient metabolism with a lower overall basal caloric need and you’re setting yourself up for diet disaster. If that isn’t bad enough, starvation diets usually are the recipes for what I call “diet busters.” These are the times when your willpower is overcome by the desire for food, and when that dam breaks, no bad or calorie laden food is safe from your binge! Since your body is hunting for calories to store for later, the fat stores are one of the first things replenished.

Obviously, that is not the way to go. Fat loss – and ONLY fat, is what you’re seeking. A pound of fat is 3500 calories. So, if your restrict your calories enough to consume 500 calories less than you burn during the day, you’ll lose 1 pound of fat per week. Make it 1000 less per day and you’ll lose 2 lbs per week. Most Doctors and health experts will tell you that this is about the limit on weekly FAT loss because restricting calories by more than 1000 a day tends to put you dangerously close to the scenario described above. Caloric needs are highly variable and there are no hard and fast numbers that apply to everyone. As a general rule, keep your calories above 1500 for women and 1800 for men. THESE ARE VERY BASIC, VERY GENERAL GUIDES AND ARE MEANT PRIMARILY AS GENERAL BASE TO REMAIN ABOVE.

Two more important factors come into play when attempting to lose fat. Exercise and water intake. Even a moderate calorie restriction will cause your body to become more efficient with calories and to slow down your metabolism somewhat. Exercise is the key to ramping it back up to where it should be. In addition to the faster burning metabolism, you should strive to maintain – or even increase – the amount of muscle tissue you have (again – exercise). Muscles burn a lot of calories – and that number grows exponentially when the muscles have been worked hard and have to repair, rebuild and recover from the workout you gave them. In addition,  when your body begins to adapt to the imposed demand, those “extra” calories that sometimes find their way into your diet can be stored as muscle glycogen – the energy source for your next workout! Knowing exactly how to do this is where a good trainer comes in. And water intake – take in plenty of water every day. If you don’t get enough water, your body will hoard every drop it gets – and it won’t be in the places that most flatter you! Get enough water for several days and your body will shed the extra water weight it’s been holding. That’s why the first week of most diets show the most dramatic weight loss – it’s primarily water weight – that and the initial fat loss before your body catches on to your scheme!

This has been a very general guide and leaves room for many dietary modifications and exercise routines. Getting the details and knowing what will work best for your situation is where I come in. Give me a call and let’s get you started moving in the right direction. Putting it off will only delay your transformation. 443 752-9928