Archive for the 'nutrition' Category
My friend and LA-based nutrition expert & trainer, Joey Emont, recently posted on his facebook page something he titled, “A Low Carb Primer”. My clients hear me talk about eating low carb all the time but why exactly does it work? Mark Mcdonald, who founded Venice Nutrition, and Gary Taubes, author of “Why We Get Fat” both have helped thousands of people see the light by stating that regulating insulin – stabilizing your blood sugar – is the best and quickest way to lower body fat.
Joey’s short but concise reasoning is a great addition to anyone wanting to know exactly how to start eating low-carb and doing it correctly. With his permission, here is Joey’s “Low Carb Primer” in it’s entirety. Be sure to check out Joey’s Facebook page and let him know what you think!
A Low Carb Primer:
Seems like everyone these days are running to jump on the low carb bandwagon. You must know that for most individuals this WILL be the fastest and easiest way for people to lose body fat. In fact this approach works longterm for about 75% of the general population just based upon genetics, and food commonly available to the masses. Our “crap food” nation has really done a number on our ability to be sensitive to insulin, a hormone that gets elevated by carbohydrates. A travesty that unfortunately forces most of us to swing the pendulum back the other direction in order for there to be balance.
Granted your metabolism is relatively healthy (and I use relatively extremely loosely) ,you are not too toxic, and you have adequate digestive capacity;
Low carb works.
First off there is a 300-500 calorie metabolic (as yet unexplained) advantage in the literature that shows when individuals eat an excess of 300-500 cals over RMR, they still manage to loose bodyfat.
It also trains and forces your body to utilize the fats stored on your body for fuel.
That being said, these nutrition plans still have to be approached in the right way.
1. A low carb diet CANNOT be low fat as well if you want it to be sustainable moderate fat is fine but make sure not to eliminate all of it. Choose healthy fats from this family
2. Carbohydrates in the form of fibrous vegetables dont really count as calories and should be consumed in unlimited amounts.
3. Depending on how low carbohydrate you choose to go will determine how high or low your protein is. the lower the carbohydrate the higher the protein should be set at since carbs are protein sparing, you need the extra protein during this time. Set protein around 1-2g protein per lbs Lean body mass
One thing that will tend to happen on a low carb diet is you will have down regulation of many of the hormones that kept your metabolism humming along quite nicely all along.
For instance, after a while active form thyroid hormone T3 goes down lowering metabolic rate (some argue this isnt a problem because it’s just a sign your body is becoming more efficient). IGF-1 can also down regulate as well as Leptin (the mother hormone) which is the master governor of your metabolism.
This is why high carb “refeeds” must be included every so often. this “every so often” will be very different based upon your genetics, enzyme function, hormonal status, current bodyfat percentage, muscle mass etc… but a good general rule of thumb is this: if you are very lean you could have a refeed day every 5 days but for someone who is very obese a refeed day may not be necessary for a month or 6 weeks. everyone else will be somewhere in the middle (every 2 weeks etc…)
On your carb refeed day: choose to lower fats as much as possible, lower protein by 25% of normal and use starchy carbohydrates in the form of “gluten free” oats or sweet potato (other sources can be chosen as well but for the sake of simplicity…) at the level of 1.5-2g/lbs of bodyweight for the day. so for a 200 lbs male this number would be around 300-400 grams of carbohydrates for the day. for extremely active individuals this number could be even higher, or for heavier individuals this number may have to be a bit lower, experimentation is key.
This will restore metabolic balance and make the rest of your low carb days (which continue immediately the day after) work that much better, and keep your metabolism humming along.
this much controversial way of eating must be done right. but I guarantee you if you put some of these practices into play and really stick to it, you will find that fat loss comes quite easily.
We have 3 days left of camp. The guys have been so open to this new style of training and have worked so hard they are already seeing results. They all walked to lunch yesterday with their shirts off. Yes, it’s warmer this week but I took that as a sign of confidence that they are feeling bigger & stronger. Klemensas made the comment as well that they all look bigger to him. The coach who was here had to leave yesterday as well and since Klemensas went with our one guy to the tryout it’s just me for these final three days. So I’ll be doing the weight room and basketball workouts. I did the basketball workout last night and it was fun to do that again. As much as I love my job I also miss coaching basketball. And since we lost some players as well (we are down to 9 players from 20 at the highest point) it will be a bit easier to manage by myself.
I just finished my breakfast. I had an omelette with ham, fresh veggies on the side and a (European) latte. It cost me about $4. Ya’ gotta love exchange rates.
I spent last weekend in Klaipeda with my friends Laimas, Mantas & Valdas. Moose (Mustafah), the pro player from France came with me and Bonnie arrived in town on Saturday. Some other of Laimas’ friends joined us and we picked some other friends up over the weekend. All in all it was a great time. We went out each night and both mornings I taught them what a mimosa was. Yes, I am responsible for brining the mimosa to Lithuania. We didn’t take many pictures but here’s one:
You can check out my facebook page for more pictures from the weekend….including Mantas with his shirt off and Lenus in his boxers!
Weekend In Klaipeda Pics
We will be 1RM strength testing the players today and tomorrow to see the results of our training program. Saturday morning will be our last practice and we will be heading to Vilnius that afternoon. I will train the 3 French players there as well as maybe 1 or 2 more players next week. Me & Bonnie will also be able to do some sightseeing.
It’s totally different here than coaching my clients in Orange County for general fitness. I will be with them very soon and will be excited to train with them again. But I will miss these guys. They have all been special to work with and have seen such tremendous gains. I have also had the chance to share my personal story with them which has been a great opportunity as well.
Thanks for reading. I’ll check back in in a few days.
Summer is here and many of you want to get lean bodies that look amazing in your swimsuit. Here is a tip I learned from a Charles Poliquin blog post: Get eight hours of sleep and try to go to bed at the same time every night.
This will regulate your hormones and neurotransmitters influencing fat storage and energy usage in your body! Oh and of course, everyone loves getting more sleep. So get to bed early people!!!
Here is the first paragraph:
Get enough sleep to lose weight for summer—you’ll improve cardiovascular health too! Getting adequate rest every night is one of the simplest and most dramatic ways to improve body composition quickly. If you make one change to get lean for summer, make it a habit to get at least 8 hours of sleep every night by establishing a consistent sleep schedule. I guarantee that with adequate rest you will improve body composition and just feel all around better.
To check out the full article click here…
Until next time, it’s more than personal training, it’s NewportFit4Life.com
I’ve talked to my clients many times about detoxification. (I was just talking to some of them about that today actually!) If you want to lose fat you will have to detoxify and if you are detoxifying you are probably losing fat as that is where toxins are readily stored. My one client Dave, the class clown, says, “sweat is fat crying”. Well, I can’t really back that with science. But sweating is a good way to detox because of the toxins released. On a side note, shower – or at least rinse off – after, as your skin can re-absorb some of these toxins.
Ironically, yesterday’s blog post from Charles Poliquin was about sweating and detox so I thought I would share it.
Here is the first paragraph:
Train hard and make sure you do some serious sweating to detoxify the body and prevent disease. Research shows that people who perform regular intense exercise detoxify more heavy metals through a variety of mechanisms than the less active population, and sweating is one of the best ways to regularly remove toxins.
Recent media reports have incorrectly suggested that helping the body to detoxify is not necessary, and that sweating won’t remove toxins. They’re wrong. The bad news is that everyone must support the body’s natural detoxification by any reasonable means because we are constantly and overwhelmingly exposed to heavy metals, petrochemical toxins, and pollutants that mimic hormones. The good news is that if you eat right, train hard, and make sure you sweat regularly, you can significantly improve the detox process.
To check out the full article click here…
Until next time, it’s more than personal training, it’s NewportFit4Life.com
The Challenge For A Healthy 2012…
To kick off the New Year I thought about what better way to start than to start the year off right with the proper nutrition. Being a personal trainer here in Orange County I am always asked about what to eat. Fitness is not just about working out. So many factors come into play regarding proper health. Nutrition & diet is a HUGE part of it.
So many of my clients here in Orange County have struggled with what to eat over the years that I’m going to make it REALLY simple. I’m reducing all of our diets…yes, I am doing this as well…to the bare minimum – To the macro and micronutrients that we need to survive and operate at our peak level, and nothing else.
Paul Chek talks about the 3 choices we always make: the optimal, the suboptimal, and the indifferent.
-The optimal always produces the best outcome for everyone involved.
-Suboptimal often produce what we want, but create friction in relationships with others. They cause pain, but they are still useful choices because they produce life experience, which is necessary if we are to evolve.
-The indifferent choice is choosing to do nothing. It is almost always the worst decision we can make because it halts our own self-evolution.
So for the month of January I am choosing to only eat meats, eggs, above ground vegetables, olive oil, coconut oil & avocado. Organic is preferred and HIGHLY recommended. Veggies served raw are also HIGHLY recommended (although I’m sure I’ll cook some as well).
Many people call this the “Paleolithic diet” as it is the way our prehistoric ancestors ate. It basically is the scientific way we are supposed to eat for the peak performance of our bodies. We weren’t meant to eat sugar, gluten, alcohol and the like.
The results you will experience will be greater than you expected. How you will feel and the energy you will have will be off the charts. What we are doing is eliminating all of the common food allergies and detoxifying our bodies by focusing on what it REALLY needs and not filling our bodies with things that harm it. No gluten. No grain. No soy. No dairy. No caffeine. No alcohol. No corn.
Science has taught us that it is not fat that causes us to get fatter. It is carbohydrates. Insulin is the hormone that causes fat to stay on our body. I wish all personal trainers taught this belief. They do not. Many health professionals (personal trainers, strength coaches, nutritionists, dieticians, weight loss experts, etc) teach the “calories in vs. calories out” mantra. That if you burn more calories than you consume you will lose weight. Science tells us that this is simply not true.
***Do NOT count calories.
This month long diet will eliminate carbohydrates (except for the fibrous type found in some above ground veggies). Some people may feel a loss of energy for a week or so. Fear not. This will go away and your energy levels will rebound even higher than before you started this diet challenge.
***I have done this challenge in the past and people have had some questions. So to clear up some things that ARE acceptable:
Butter-I recommend and use KerryGold. They use
dairy from grass fed cows. Do NOT use margarine.
Raw nuts- these are encouraged as a snack.
Salt/Pepper-used in moderation are ok. I only recommend Himalayan or celtic sea salt, NO table salt should be used.
Just try it…
If you’ve been struggling with getting rid of fat what is it that is keeping the fat on? Whatever you are doing it isn’t working. It’s time to try an alternative method to fat loss. What’s the worst that could happen? The science has shown that eating a paleo style diet will cause the fat to melt off. It is simply the right way to eat.
I challenge everyone reading this blog post to participate with me and see how great your body can look AND feel in just 30 days. But I’m guessing that after the 30 days are up you will want to continue to eat this way because of what great strides you have made in your health. If you want to eat any of the “banned substances” after 30 (or more) days then we’ll reintroduce ONE AT A TIME to see if you are intolerant to it AS WELL AS show you how your body reacts to it. Right now you can’t tell how it reacts because it’s been desensitized over the years.
Your gut wall will be in better shape making food more digestible by the body. You won’t experience dips in your energy (like after lunch) as often.
Your sense of smell and taste could even improve!
The two other things that are necessary that I’ve preached since day one are:
1. Drink 1/2 your bodyweight in ounces of water per day! (So if you’re 150lbs you drink 75oz/day) Drink more on days you work out.
2. Be in bed AND ASLEEP by 10:30pm. NO EXCEPTIONS. This will allow proper rest for the muscles (the most metabolically active organ in the body) and reduce stress-inducing hormones like cortisol (promotes belly fat) and raise stress relieving hormones like melatonin.
Please pass this blog along to anyone who you think would want to join us…
Let’s all get lean, healthy and strong in 2012 and let’s do it together!!
The government and the U.S. Department of Health and Human Services created the Healthy People 2010, which is “a broad collaborative effort that includes scientific expertise from the government, academia, and the private sector” creating a set of disease prevention and health promotion objectives for America. This is a great step by the government to educate the citizens and set guidelines for getting the American population on a healthy path.
On the Center for Individual Freedom website, in a hearing in the House Government Reform Committee a report was given about the “Supersizing of America.” In this hearing, some liberal interest groups such as the Center for Science in the Public Interest were mentioned for supporting the use of the Centers for Disease Control and Prevention to increase federal regulation on our food choices. This is based on the belief that Americans cannot make responsible choices about what to eat and drink. The same interest groups have been pushing for legislation for a new federal tax on junk foods, sodas, and snacks calling it the “Twinkie Tax.” The government has already been regulating foods in schools. For example, the types of foods in the vending machines have changed over the past few years, from candy and soda to crackers and juice.
I’m not sure if anyone noticed but if you walk into a chain restaurant in California these days and look at the menu, you will see the calorie amounts for the items listed. Calories and other nutritional information have been out in some form, like brochures, but as of January of this year, many restaurants are required to display calories alongside items on the menu.Listing calories on menus is intended to help consumers make more informed and healthier food choices when they dine out. But recent studies show that may not be the case. A yearlong study published in the American Journal of Preventive Medicine, found customers’ orders were unaffected by menu labeling.
What kind of food choices are you making?? What kind of example are you setting for your kids??
The magic potion for losing that excess body fat is all around you! If you eat right and exercise at the intensity, frequency and duration proper for you, but still can’t get rid of a little paunch here and there, you’re probably just not drinking enough water. Most people do not drink enough water and most people are carrying around a few more pounds than they would if they drank enough water throughout the day.
One recent finding that caffeine increases the body’s fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate the body. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn’t doing your heart any favors, either. It’s already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It’s a big bully that pushes your friend water out of your system. Not to mention it affects cortisol levels which, when elevated, can lead to excess belly fat!
Eight glasses a day? Are you kidding?! It really isn’t that much. I personally challenged myself to carry around a water bottle to class, to work, etc, and it was not difficult to drink 5 12-ounce water bottles in the day. This is okay if you’re 120lbs. Why?? Because as a general rule of thumb you NEED TO drink half of your bodyweight in ounces of water per day.
Yes, that much.
So if you weigh 150lbs, you should be drinking 75oz per day. 200lbs – 100 oz. You get the idea. You also need to increase your intake if you live in a hot climate and/or on days you exercise.
When you drink enough water throughout the day, you will very quickly notice a decrease in your appetite. If you are serious about becoming leaner and healthier, drinking water is an absolute must.
And don’t drink out of plastic. I know I know, It’s easy to grab a bottle and go…but DON’T DO IT! Invest in a metal or glass water bottle to keep at your desk, with you in the car, or wherever you spend your time during the day.
I thought it would be fun to show all of you a “show-off” move I did a few months back while training with some other personal trainer friends from my old gym. Showing off happens sometimes when we get together and lift weights…and since I LOVE turkish get-ups I figured I’d show them a really cool version I can do.
You exercise or kettlebell fanatics may enjoy it…
We have another GREAT blog post this week by Randi Spence. A fantastic college basketball player and physical therapy student, Randi loves to learn and to share her knowledge with other people. One of her goals is to open her own Physical Therapy Facility upon graduation where she can help people become physically free! Without any further ado, Randi Spence:
Why is eating healthy so important?
How much food should you eat and how much is too much?
The saying goes, “You are what you eat,” so it is important to eat healthy because what you eat is the fuel that runs your body and gives you energy throughout the day. Maintaining a healthy diet can increase longevity of life and combat diseases. Some diseases are genetic and you can’t do much about it but other diseases like diabetes and heart disease may be prevented with proper diet.
Having healthy eating habits is also important for children and teens for growth and development.
People today eat way more than they use to and way more than they should. Our food industry has also been “vandalized” by too many companies looking to increase their revenue so they make our food more cheaply. Less quality ingredients, more preservatives and fillers make for cheaper food – but also food of a lower caliber.
Some things to keep in mind when grocery shopping. (And Phil or I can give you reasons why we believe these statements should be followed by all if you leave a comment or email us at email@example.com):
*Eat organic, free range, grass fed meat
*Eat less carbohydrates
*Think paleolithic or “caveman” diet: mostly flesh & fibrous vegetables
*Drink half of your body weight in ounces of (filtered) water per day
That means they are taking in more calories than they can burn. The amount people should eat may vary based on age, gender, and activity level. It varies between people because different people have different needs and goals. As an athlete or an active person, you should eat around 2000 calories a day. If you are not active then this would be too much. A good rule to go by would be to eat the same amount of calories you burn off to maintain the same weight.
What are some healthy eating habits?
Don’t skip breakfast. A healthy breakfast can jumpstart your metabolism, then eating small, healthy meals throughout the day rather than the standard three large meals will keep your energy up and your metabolism going.
Another good habit is to check the nutrition labels on the products you purchase and when you are cooking. Pay close attention the serving size and monitor how much you are eating.
Lastly, keep it simple. Instead of being concerned about counting your calories or measuring out portions, think of your diet in terms of color and variety. Focus on finding foods that you love and easy recipes with a few ingredients. Changing your diet is not an overnight task. Take small steps, like adding a salad to your diet, and as your small changes become habit, continue to add more healthy choices.
Written by: Randi Spence