Blog Archives

HOW TO “NOT” START A DIET

So, you wanna start a diet and get skinny.  Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
 OK, I’m sorry.  My sarcasm stems from years and years of trying to drive this “how to”, point home.   After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…

 ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE?  Wellllll…
The truth is, almost all cold-turkey diets don’t last!

Here is what I mean… 

This is what I call “the evolution of a diet”.

1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet.  (most of us now will polish off  the rest of our ….fill in the blank… , beer, ice cream, Doritos..  instead of throwing it, or giving it, away)  

2. Then we research and grocery shop for the “healthy alternatives”.  Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)

3. Research diets.  (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)

4. Join a gym.  (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)

… Are you getting the point yet?  This is a recipe for disaster.  Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off.  98% of all people, even if they hit their goals, will gain their weight back, and then some. 

So what should we do:

Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.

Week one: Educate and become aware.  

As you are eating this week, research your calories;  become aware of everything you are putting in your mouth.  Decide what really taste good, and decide what you might be able to do without.  Also become aware of when you might be eating for taste or actual hunger.  Sometimes we just have to suck-it-up-just-be-hungry !

Week two: Purge the naughty.
 Only purge the things that you deem a waste.  The foods and candies that you know will destroy every attempt at a healthy diet.  Continue to research healthy alternatives or substitutions for some of your vices.  Try not to binge other foods as a replacement.

Week three: Actual “diet” begins. 
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun…  Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning.  This means math… I know I hate math too.  The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Multiply this times our activity level and we can get a close estimate of calories burned per day.

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

As long as you eat fewer calories than that number, you will lose weight.  Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in.  After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions.  Change the way you think!  That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat.  Please embrace that small hunger feeling, do not chase it away with a burrito.

Week four: proteins, fats, carbs… 
now the most delicate part of this “blog Vomit”.  How do I make sure I’m losing fat and not muscle?  You have to determine where the calories you are eating are coming from.  There are a lot of great sites online for this, but you must still know your portions to get correct data.   My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol…  so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats.  Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…

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Beyond Raw Journal: The 4-Week Mark

I love this challenge before me… To get shredded abs and not lose any lean mass, while becoming faster, stronger, and harder. It reminds me of the intricacies of training and diet.

So often we train and eat off of feelings and moods, only noticing huge unmeasurable changes. Only when those changes push the confines of our “gross” (meaning large and ambiguous) parameters do we stop and take notice.

For instance, instead of doing a body composition to measure my body’s relationship of size, weight, and fat ratio to muscle, I wake up one day and can’t button my jeans, my shirts are tighter (and not in the biceps), or I am huffing and puffing trying to get through a normal cardio workout.  So what gives?

Many of us don’t notice phenomenal changes in our bodies, whether good or bad, until they push past whatever limits we measure “our status quo”, by..ie. tight jeans.  By the time your clothes become noticeably uncomfortable, you could have gained 15-20 pounds.  Sometimes it’s seeing yourself in a picture that a friend just posted on Facebook and itlooks like you are hiding nuts in your mouth for winter.  Depositing a little fat here, and a little fat there, begins to creep up on you until the “DAY OF RECKONING”. The day you take a good and honest look at yourself and say “WTflip”

That day for me ,was 4 weeks ago now. As I prepair for FitStudio’s Mexico Body Camp (which by the way you TOTally need to ENTER to WIN), I decided “enough!“.  I researched some ideas for diet and training and supplementation and decided to dRAW a line in the sand.  I started by going back to a diet that works,  Mostly meats (fish, turkey, and chicken) and vegetables with “measured” occasional carbohydrates in the morning for fuel.  I also wanted to take my training up a notch, which in turn, would have to be supported by quality supplementation.

For training,  I am leaning on slightly more intense strength training, and four days a week of intense BCx (strenuous conditioning program).  But what about supplementation?  I am getting my fuel,  calories, and training squared away, so the biggest piece of the puzzle is rest and RE-building. What we wreck during our training, must be RE-paired.  Understand the way we get stronger, fitter, and faster is by punishing and overwhelming our bodies physically, to the point that “forced adaptation” must occur – if your body wants to survive the carnage you have planned in tomorrows workout.  If you don’t push your body past the limits you can already accommodate, there is no primal need for any physiological changes to occur, like fat loss and muscle gain.  But after a brutal workout, it is imperative that you RE-feed and rest your body on a physiological level.  Taking supplements that will drive your cells to RE-pair, RE-store, and adapt.  I believe I can say after 4 weeks, and some trial and error, I am really loving the brand new Beyond Raw products coming soon to GNC.

At first I was hoping to see my weight drop drastically. I did not. I was wanting to see my jeans fall off of me after at least a week of starting my diet.  They did not.  What is happening is even more interesting.  My weight has only dropped 5 pounds.  I peaked at 203 and I am down to 197.7.  My body fat is at 10% which is only down 1.5%, however, this is the leanest I have ever been this close to 200 pounds.  I have gained 3 pounds of muscle and lost 3 pounds of fat.  I have 6 more weeks to tweak the diet and come down 10 more pounds of fat, and to start to decrease my waist size again.  The biggest change I have noticed is my performance in the gym.  I turn 42 this year and I am lifting for more reps and heavier weights than I did in my 30’s.  During my bouts at BcX, I am keeping up with guys that I out weigh by 30 pounds.

It feels like I have the strength of  a 250 pound gorilla and the agility of a 25-year-old athlete.  I have seen this improvement over just 4 weeks.

The next 6 weeks, as I restrict more calories, I (and you too, if  I get the cahonies to post a pic) will see me maintain these adapted gains and decrease my bodyweight to show a body fat % of about 6.  The goal is to be able to perform and lift with the same intensity at 6% body fat,  as I am now at 10%, with no change in strength or energy.  So-far the RAW line has not let me down… 6 weeks to go!!!!

MEXICO OR BUST!

Enter to WIN a free trip to Riviera Maya and workout with us at one of the most amazing all-inclusive resorts in Mexico, El Dorado Royal!! FitStudio, powered by Sears, will be making 14 people very happy this spring! 7 winners will receive 2 tickets for an amazing fitness vacation experience with all of us at FitStudio!ENTER NOW!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Beyond Raw week one

Week one of my GNC Beyond Raw experiment started off perfectly.  By day 3 of week one I was on fire.  The supplement synergy was kicking.  I was feeling how the products in this line were starting to work together.  Placebo? maybe… but I don’t care at this point, because even if a “placebo feeling” leads to “factual action”, I’m all in.

Fast forward to day 4.  Much like my golf game, the wheels fell off.  Missed my REFINE supplement, which is the thermogenic in this line, got distracted, had a few business meetings and had to shoot some workouts for one of the companies Bonnie and I work for. I could go on and on with excuses.  Needless to say, missed some meals, workouts, post workout shakes, and this led to me taking the gloves off and just saying… forget it till next week!  So I chalk this first week up to getting familiar with the supplements, when to take them, when to train, getting my nutrition and my training scheduled on track.  I will consider the first week as a trial run, and most important, I’m not going to let it defeat me.  I will hit the training and supplements better this week.

What I learned is, in the first three days I felt my training gain intensity, and I was encouraged.  This week I will protect my schedule from erroneous crap that will detour my goals of getting in shape by April.  The take home for those reading… I don’t care if you have to restart your diet and training 100 times, as long as when you get knocked down, you get up again.  Week two…  get-r-done!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Muscle Head Flap Jacks

Late wednesday night I was laying in bed, going through my twitter feeds.  I saw a short tweet about perfect protein pancakes and, like a moth to a flame… I was intrigued.  I clicked on @bridgetnicole26 (awesome pfollow might I add) and it took me to Bridget Nicole’s site among all the kick-butt pics and info I saw two amazing things…

One was a protein pancake recipe, and the other was a promo I shot for my very own treadmill video. Yessirreee,  Pfiester was on Bridg’s “Sweatandsavor” blog.  (Cue running man music!) OK, sorry.  Even though my own narcasism was severly disturbed getting to see the treadz promo, my apetite won out and I intensly studdied Bridget Nicoles protein pancake recipe as if it was a lost dead sea scroll.  All the rope memorization does no good in a recipe unless the Lab Tech or  “cook” is willing to follow said recipe.  The video that follows shows the chaotic carnage… Enjoy

There were no animals or humans hurt or injured in the making of this video…

Bridget Nicole’s Perfect Pancake Recipe (the REAL one!)
-one scoop of vanilla protein powder (we use GNC’s Amplified 60 Whey)
-one Tbsp of Bob’s Red Mill Gluten Free Pancake mix
-3/4 tsp of baking soda
-half banana mashed 
-1/2 tsp of cinnamon 
-1 tsp of vanilla extract
-about 1/4 cup of egg whites
-about 1/8 cup of unsweetened vanilla almond milk 

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