Thursday, December 27, 2007

Did you keep your hands out of the cookie jar, my friends??

(originally an email to my Fat Loss Contestants)

Hi friends!
I know most of you are enjoying a nice holiday break... but you didn't think I'd be leaving you alone, did ya?!
So, since I started back to work today for a quick, short week of kicking some butts - I thought I'd send you a message to keep you on track as the holidays wind down...
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Are you attacking that unwanted fat from all sides?

You should be!
You should be overhauling your diet, strength training with a good amount of intensity 3-4 days/week, and implementing some cardio strategies about 3x/week (hopefully, you are doing interval training, like I always suggest!). Anything less will slow down your progress!

Diet alone will not give you the results you seek. Especially because dieting will not help you maintain your precious muscle - exercise is best for that!

Exercise alone will not create a big enough disturbance for fat loss. Adding diet is key! (no matter how much you wanna deny it!)

So, since we discussed a little bit about diet last week - I'm hoping that you're already working on those improvements (and it's okay if those improvements are gradual).
Today, I want to focus on exercise...

A recent study mentioned that persons who were most satisfied with their bodies and their health exercised for 5 hours/week AT LEAST.

So, that leads me to wonder... are you fitting in enough activity?
Can you honestly say that you're putting forth your best effort and stimulating your muscles for a measly 5 hours/week?

If not, I doubt you'll win this contest. Honestly. You can't just put a small amount of effort into your weight loss/fat loss endeavors and hope to receive a big payoff. It just ain't gonna happen!

So, if you're severely under the 5-hour mark, it may be time to re-assess your training schedule.

And don't come complaining to me that 5 hours of activity is impossible for you. There are 168 hours in every single week. With 8 hours of sleep each night, that's 112 waking hours to work with. When you factor in a 40-hour work-week and commuting time, you're left with about 70 hours. You can't fit 5 hours of physical activity into those 70 hours? I think you can!

What does 5 hours of activity look like?
Here are some examples:
- 3 one-hour strength training sessions + 3 twenty-minute interval training sessions + 1 one-hour weekend bike ride
- 4 one-hour strength training sessions + 3 twenty-minute interval training sessions
- 4 thirty-minute strength training sessions + 3 twenty-minute interval training sessions + 2 one-hour yoga classes
- 3 45-minute strength training sessions + 2 fifteen-minute interval training sessions + 1 45-minute steady-state cardio session + 3 thirty-minute surf sessions

The possibilities are endless.
PLUS, your exercise plan doesn't ONLY have to include structured training and cardio machines!

But it should involve a healthy mix of both strength training and cardio. Don't focus on one more than the other.

And if you already incorporate plenty more than 5 hours of activity into your week, then make sure you schedule plenty of rest and recovery time into your training plan as well!

Okay, go break a sweat!

Monday, December 17, 2007

You can't out-exercise a poor diet...

(originally an email to my Fat Loss Contestants)

This week - tomorrow in fact - the final episode of "The Biggest Loser" airs on TV. I'm definitely a big fan of the show, mostly because of the inspiring stories of massive body transformations that come from the series. If you've never watched it, I suggest you tune in for a bit to maybe get some extra motivation on the last leg of our Fat Loss Contest. Their results truly are impressive.

Although I love the message that "The Biggest Loser" sends to our society - that any transformation is possible, with a lot of hard work and consistency... what I don't like is that the nutritional aspect of their transformations is greatly overshadowed by the exercise portion of their time at the biggest loser campus. The cameras do a good job at capturing their grueling sessions in the gym. But they don't get a lot of footage on food choices, difficulties with making dietary changes, etc.

I want more people to know that changes in the way an obese/ overweight person eats really do account for the massive majority of their weight loss/ fat loss. Of course, you all know I'm an advocate for exercise - during a dieting phase, it helps to create excess burned calories and it maintains muscle in the face of weight loss. But, in our convenience-driven society, the message that "good nutrition is essential" needs to be broadcast loud and clear! Especially on a show that so many people watch!

I don't want people to believe that lots and lots and lots (and LOTS) of challenging exercise itself will lead to a new, lean body. The public needs to be fed this repetitive idea: "You can't out-exercise a poor diet"!

These "Biggest Loser" contestants are dropping impressive amounts of weight because they are exercising hard AND keeping track of every single little detail in their daily nutrition. They are keeping their diet under strict control. But because they are exercising so much, they must ensure that their calories do not fall to levels that are too low. That way, they'll keep dropping fat, but they'll avoid injuries, sickness, and burn-out.

So, take a look at these people tomorrow night. They've all accepted the fact that you can't fix a bad diet through exercising whenever possible. Have YOU accepted it? Have you cleaned up your diet enough so that you don't have to ever use it as a punishment for bad decisions? If not, now's the time to pull your head out of the sand.

Poor diet + extra exercise can equal maintenance (as well as give you an unhealthy outlook on exercise and food), BUT...
Clean diet + moderate, challenging exercise can lead to progress, fat loss, transformation!

Say it with me: You can't out-exercise a poor diet!

Talk again soon!

Tuesday, December 11, 2007

Control Your Carbs...

(Originally an email to my Fat Loss Contestants)

I may not know your personal dietary habits, or what specifically needs improvement. And I can't make very many suggestions to help you with your nutrition without first knowing more of those details.

However, I can give you one tip that I'm sure everyone needs to hear.

*If you want to maintain a lean body (or eventually get one!), you absolutely need to control your carb intake.*

Now, that doesn't mean that carbohydrates are bad - don't get the wrong idea! There are simply too many carb foods out there, so it's easy to overeat them.

I must repeat...
Our society is based on quick, processed starchy carbs - so it's very easy to eat a really high percentage of carbs and to simultaneously skimp on important proteins, fat, fruits and veggies, and foods with fiber.

The best way to control carbs?
First, only choose slow digesting carbs from natural sources. Foods like rice, potatoes, sweet potatoes/yams, beans, and oatmeal. Bread and pasta is more processed, so make sure you eat them sparingly - and choose whole-wheat or whole-grain varieties.

Second, eat carbs when your body can best tolerate them: 1) first thing in the morning, 2) immediately before exercise, or 3) in the 2-3 hours after exercise.

Third, load up your plate with veggies first. (Make sure the veggies take up half your plate, then add 1/4 protein and 1/4 carbs) And add some fruit throughout the day.

Fourth, save ultra-processed carbs for your occasional "cheat meals" (and no more than 3-4 cheat meals per week!)

AND if you really need a sugary, processed treat, the best time to eat it is immediately after a strenuous workout.
But...
DON'T make that treat a consistent post-workout choice!

So, now that you have a game plan for controlling your carbs, here's a list of what a serving of carbohydrate (40-50 grams) looks like:

1) 2 cups cooked oatmeal
2) 2 cup cooked rice
3) 1 cup cooked pasta
4) 1 medium potato or yam (about the size of your fist)
5) 2 small potatoes
6) 2 slices whole-grain bread
7) 1 small bagel
8) 2 english muffin halves with low-sugar jam
9) 1 12-inch pita bread
10) 1 heaping cup shredded hash browns
11) 2 small bananas
12) 2 small apples
13) medium canaloupe

Okay, go enjoy your carbs.
But control yourself!
And don't forget to eat enough protein!

Monday, December 3, 2007

Are you getting enough protein every day?

(Originally an email to my Fat Loss Contestants)

Hey guys!

If you know me at all by now, then you know that I'm a HUGE advocate for protein.

I believe that our society as a whole does not consume a sufficient amount of protein - they usually replace that necessary protein with too many carbs.

So, if you have developed eating habits that are similar to the rest of society, I am willing to bet that you've been skimping on protein.

What's the big deal about protein?
To find out, take a few minutes to read one of my past articles on all of the benefits of this magical macronutrient - or re-read it, if you've already seen it before.

http://www.deliberatemovement.com/index.php?option=com_content&task=view&id=23&Itemid=41
(click on "Are You Eating Enough Protein?", which is article #2)

I cannot stress enough that you need to include enough protein in your diet. And if you're not keen on meat, poultry, or fish - that's okay. Protein is still essential for you! So, read that article - then let me know if you have any questions about how to implement more protein into your dietary plan.