Protein Intake; Why, How Much, How Often, and What Kind?

I generally try to derive some inspiration for these posts from my day-to-day interaction with my clients. Recently a client wanted some more in-depth explanation about protein supplementation and I felt that since I talk so much about it, a new post was warranted.

WHY IS IT IMPORTANT?

Protein is vital macronutrient that is important for growth and repair of tissues, maintenance of muscle structure, and the creation of several important enzymes (i.e. digestive enzymes) and hormones like insulin. Protein can also be used as a source of energy if need be. While proper protein intake is important for all people, it becomes even more vital to those engaging in a workout regimen due to their increased need for tissue repair and growth. When you engage in resistance training you are basically causing small tears in your muscle fibers. As these tears repair themselves they do it in a way that the new fibers are thicker and stronger than before. Protein aids in this repair and helps improve muscle recovery.

HOW MUCH SHOULD I GET?

The Recommended Daily Allowance (RDA) for adults with respect to protein is 0.8 g/kg of body weight, however when participating in a weight training program those needs are increased. The National Strength and Conditioning Association recommends 1.5 -2.0 g/kg of body weight per day. This range reflects the needs of those participating in a moderate strength program vs. those participating in a more vigorous program. *As a quick aside, if you are not sure how many kg you weigh, simply divide your body weight in pounds by 2.205*

When you participate in a workout program you must also be aware of proper pre and post-workout protein consumption in order to maximize your hard work in the gym. Pre-workout you want to get a good source of protein and carbohydrates. This will provide you with more energy as well as aid in minimizing muscle damage. Post-workout you want get that same combination of carbs and protein, but in a greater dose. Post workout protein consumption is even more vital that pre-workout. Immediately after you are done with your last set of exercise your muscles are very receptive to nutrient uptake, like little sponges waiting to absorb whatever is provided to them. It is at this time you need to take advantage of this 30-60 minute window by providing your muscles with a good source of protein as well as a simple carbohydrate source to also aid in replenishing glycogen stores to provide energy at your next workout. The post-workout consumption of this protein and carbohydrate mix is so important that Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut, says "If you're lifting weights and you don't consume protein, it's almost counterproductive".

HOW OFTEN SHOULD I CONSUME PROTEIN?

In addition to the amount of protein you consume per day, thought must also be given to when you are consuming it. Daily protein intake should be spread over the course of your three main meals as well as snacks so that you are in a state of protein synthesis all day. I find that most clients only have a high protein intake at dinner, but the issue with that is your body can only utilize so much protein at once. A study done at the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams, thus effectively making the other 60 grams a waste.

As an example, if a 200lb man were to follow the 1.5 to 2.0 g/kg rule that would equal 136-181g of protein per day. Spread over the course of six meals, he would consume approximately 23-30g of protein per meal.

With respect to pre and post-workout protein and carbohydrate consumption research generally says you want to aim for at least a two-to-one ratio of carbs to protein. For example, consume 40 grams of carbs and 20 grams of protein.
And despite what you may have read out there, consuming increased amounts of protein will not damage your kidneys, in absence of any pre-existing conditions of course. "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," says Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario

GOOD SOURCES OF PROTEIN

Proteins are made up of compounds called amino acids. There are 20 different amino acids classified as essential and non-essential. Essential amino acids are those that cannot be synthesized by the body and thus need to be consumed in your diet. A complete protein, mostly from animal sources, contain all the essential amino acids. An incomplete protein, mostly from plant-based sources, has only some of the essential amino acids, and thus needs to be combined with other incomplete proteins in order to consume all the essential amino acids. For example, while rice alone and beans alone are incomplete proteins, by combining them, you now have a complete protein source. Complete sources of proteins include things such as:

• Meat
• Fish
• Dairy products (milk, yogurt, whey)
• Eggs

Incomplete protein sources include:

• Nuts & seeds
• Legumes
• Grains
• Vegetables

Again going back to pre and post-workout protein consumption there are some things to be aware of. Due to the time needed for the body to digest and utilize whole-food sources of protein, these are often not optimal for your pre and post-workout meals. Instead, a better option is supplementing with protein powder. Whey protein powder, which is derived from milk, is a fast-digesting, high-quality protein that the body can utilize rapidly pre and post-workout. "It appears in your bloodstream 15 minutes after you consume it," Volek says. This is important when you remember that you only have a small window to supply your muscles with that much needed protein after your workouts for maximum benefit. 

I hope you have found this post insightful and can use it as a way to maximize you growth and potential in the gym. You put in the hard work and effort, so make sure you are following these guidelines to make it all worth it. Until next time! - Aaron

References:

1) http://www.menshealth.com/nutrition/protein-facts

2) http://healthyeating.sfgate.com/much-protein-required-weight-lifter-2062.html

3) http://www.builtlean.com/2012/10/03/complete-vs-incomplete-protein-sources/

4) http://www.active.com/nutrition/articles/get-enough-protein-post-workout

Weight Loss....is it Really That Complicated?

As a trainer I am always answering client's questions regarding weight loss. With an ever growing array of diets and programs out there, my clients often believe that weight loss is some complicated formula that they will never truly understand. The truth of the matter however is that in its most simple form, weight loss is really just basic math. 

The human body requires energy to sustain life. Humans provide this energy in the form of food and drink, or more accurately the calories in that food and drink. Even if you did nothing but lie in bed all day, your body still needs energy to perform its most basic functions such as breathing, circulation, and maintaining organ function. The amount of energy needed for these functions is called your Basal Metabolic Rate (BMR). BMR is influenced by several factors including age, gender, and body size. Younger people need more energy daily vs. older people, as do males vs. females, and larger people vs. smaller people. For those of us who don't lie in bed all day (which I really hope you don't), these energy requirements are increased dependent upon your activity level.

You may be asking, well how does this relate to me losing weight. As I said earlier weight loss, and conversely weight gain, is just simple math. When we consume more calories than our body requires in a day, we will be in a calorie excess. The human body, being as smart as it is, will convert these extra calories to fat to be stored for later use and you will gain weight. When we consume less calories than we need in a day we put ourselves in a calorie deficit and your body will break down its existing fat stores and gets the energy needed from that and you will lose weight. It's as simple as that. 

In order to lose one pound of fat per week we need to be in a deficit of 3500 calories per week, or 500 calories per day. As I said earlier physical activity also influences energy requirements of the body. People who are more active (and I don't just mean exercise) will burn more calories in a day. I usually recommend to my clients who want to lose weight to cut 250 calories from their eating, AND to burn 250 calories through exercise, thus meeting the 500 calorie a day deficit needed to lose one pound a week. Be careful however of cutting calories too drastically as this can slow metabolism and actually make it harder to lose weight. The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories/day for women or 1800/day for men.

So as I said, its all just basic math; calories in vs. calories out. One thing I make all my clients do is download the LoseIt app. It is a food journal and calorie counter that will make you more aware of what you are consuming because as I always explain to them, you can't put yourself into a safe calorie deficit, if you aren't aware with what you are putting in to begin with.The app will also help calculate your basic energy needs, but if you don't want to use that there are other internet programs that can do the same thing  such as MyPyramid.gov. These calculators use your age, weight, height, gender, activity level, and other factors to determine your personal energy needs.

I hope this post helps demystify weight loss a little for you and can help you on your way to a healthier weight and life. - Aaron

7 REASONS TO HIRE A PERSONAL TRAINER

Hiring a personal trainer is a big decision. It is a money and time commitment for sure, but the pros of hiring a good trainer far outweigh the cons. Here are a few reasons a GOOD personal trainer are worth the money and effort. 

1) You Have No Idea What to Do

Being new to a gym and/or fitness routine can be intimidating, especially when you are surrounded by people who appear to know what they are doing. It can quickly become overwhelming with all the information on the internet and most would find it easier to just give up. A skilled personal trainer can educate you on how to work out, how to structure your exercise regimen to meet your goals, and supervise you to keep your work outs within your limits.

2) You are in a Workout Rut

Even the most seasoned exercisers can experience this pitfall. Getting to a point where you are doing the same routine on the same days severely limits your progress and can leave you feeling discouraged. A skilled personal trainer can draw from their specialized knowledge to help you devise different and specific work out plans that will ensure you continue to see the progress you are working so hard for. 

3) You are Training for a Sport or Specific Competition

Knowing how to structure your work outs when training for competition is vital to making sure you peak at the right time, and perform at your absolute best. For this specific goal it is good to find a personal trainer who is also a Certified Strength and Conditioning Specialist (CSCS). These individuals have specific training and certifications related to maximizing athletic performance and can greatly enhance your abilities during competition.

4) You Have a Specific Illness, Injury, or Condition

Having medical conditions such as heart disease, high blood pressure, diabetes, and even neurological conditions, such as multiple sclerosis and Parkinson’s disease, does not mean you cannot benefit from a well structured training program. On the contrary, all the evidence proves just the opposite. With a good training program you can actually delay, and in some cases, reverse the disease progression. It is important to know if the personal trainer you are seeking has any additional medical knowledge, such as being a trained physical therapist, before working with them to ensure your safety

5) You Need Motivation

You may know how to work out. You may know all the right things to do. However knowing this doesn’t mean you will actually do it. Having a trainer can make you accountable to someone other than yourself and for some people that is all they need to improve their training and see improvement.

6) You Want to Be Challenged

We are all human, and sometimes when things get tough our natural response is to stop. Doing this during a workout is no exception. A skilled personal trainer can push you harder and faster than what you would do yourself and in the end this will equal more results.

7) You Want Results

In the end we are all going to the gym for a specific reason. Some go for weight loss, others for muscle building, and still others just to improve their general fitness. A good personal trainer can help you with all facets of your routine to help you design and implement a program that can help you reach your goals and keep you motivated. If you are having trouble reaching the goals you have set, hiring a personal trainer is a great investment in your health and yourself, so why wait?

Basic Rules to Making a Lifestyle Change in Diet

When dealing with new clients the topic of diet always comes up. I am astonished time after time at how off base many people in the public are when it comes to diet. Fads and gimmick diets have everyone looking for the next big thing to melt off pounds. Well let me tell you....WEIGHT LOSS TAKES WORK. There are no magic pills. You pay your dues with sweat and tears and sacrifice and you come out better on the other side for it. In honor of all those shitty diets out there I am going to give you my rules to help make your lifestyle change in diet go as smoothly as possible. By the way, notice I didn't just say diet? I said a lifestyle change. If you are truly ready to lose the weight that is how you need to think of this. It isn't a diet. Diet to me are synonymous with temporary. This type of change needs to be permanent.

1. EAT 4-6 TIMES PER DAY. This will help to boost your metabolism so you will be burning calories throughout the day as well as keeping your blood sugar stable. Make sure to eat within one hour upon waking up and every 2-3 hours thereafter. 

2. COMBINE CARBOHYDRATES AND PROTEINS WITH EVERY MEAL. This combination in the right proportion (60/40) will not be as easily stored as fat and will be easier for your body to digest. Keeping your carbohydrate levels up is important to make sure you have the energy to get through the day.

3. DO NOT AVOID FATS. Fats are a vital part of good health. Avoid consuming too much fat in one sitting as it is hard for the body to process and may lead to some stomach discomfort. Keep fats listed to good sources such as avocado, nuts, olive oil, and reduced fat dairy.  Avoid full fat dairy products and heavy creams and sauces.

4. EXERCISE PORTION CONTROL. I cannot stress this one enough. Our portions in the US are out of control!  Get into the habit of actually looking at the label and see what the calories are per serving and also what a serving actually is.

5. BE ACCOUNTABLE AND LOG WHAT YOU EAT. Knowing what you are putting into your body is an easy way to start reducing caloric intake. You can’t cut your calories if you don’t know how many you are consuming in the first place.

6. HYDRATE PROPERLY.  A total of 6-8 cups per day.  An additional 8 oz for every 15 minutes of exercise. More in hotter weather or if wearing heavier clothes.

7. PLAN MEALS IN ADVANCE. This will make it much easier to stick to the 4-6 meal rule. Cooking meals in bulk and dividing them into single serve Tupperware makes it easy to grab and go before you leave the house for the day. Also remember to plan snacks. Nuts, fruit, and protein bars can be a quick and easy way to squeeze in a meal.

8. KEEP YOUR GOALS IN MIND. The exercise is always the easier of the two, yet diets account for 65-80% of failures in life changes.   Every time you want to cheat on your diet or skip a workout remember why you decided to make this change. If you are not happy with yourself or your look then do something about it and stick to your goals!

The Skinny on Fats

 The 80’s will be remembered for a lot of things. Big hair, Spandex, and horrible makeup jobs are a few things that immediately come to mind for me. The 80’s can also be remembered as the decade when Americans started to pay closer attention to their health, weight, and fitness. Steroids ran rampant, places such as Weight Watchers and Jenny Craig grew in popularity, and, with hopes of slimming their collective figures, America became obsessed with the fat-free trend. Food companies recognized this “fat phobia” and flooded the market with fat-free foodstuffs ranging from cookies to chips, many of which are still produced today.  On the surface this may seem all well and good, but any gourmet can tell you that fat in food equals flavor and if these companies remove fat, they have to replace it with something to keep the food palatable. For food companies the answer is easy, replace the fat with sugar and other simple carbohydrates. Let me give you an example; next time you are at the supermarket look at the difference between the reduced fat and regular peanut butter. You will see that the regular peanut butter has more fat (obviously), but you will also notice that the reduced fat has more carbohydrates and sugar. Swapping fats for sugar makes zero sense and it can be argued that altering food in this way is actually fueling America’s obesity epidemic.

What can’t be argued however is that fat is a vital and essential part of our diet. Fats are integral to forming the very cells that make up our entire body. Fats are also needed to produce various hormones, to absorb essential vitamins (A, D, E, K), and to provide high-density energy to the body. A diet that is deficient in the needed amount of fat can experience all sorts of ill effects ranging from hair, skin, and nail conditions to mental and hormonal disturbances.

We know that fats can be good, but we also know all too well that fats can be bad. There is a mountain of evidence that links certain high-fat diets to heart attacks, cancers, and diabetes. Not all fats contribute to these diseases so it is important that we know what fats we should consume and what fats we should avoid.

Polyunsaturated Fats

Polyunsaturated fats are important because they can help to lower cholesterol. However they lower all forms of your cholesterol including HDLs, which is considered your “good” cholesterol. Polyunsaturated fats are liquid at room temperature. A variety of oils contain polyunsaturated fats including cottonseed and corn oils. Seafood is a good source of polyunsaturated fats as well as being high in protein.

Monounsaturated Fats

Monounsaturated fats will also help lower blood cholesterol, but unlike polyunsaturated fats, they do not lower HDL-cholesterol. Monounsaturated fats are liquid at room temperature and there are many natural foods that are high in monounsaturated fats including: olives, olive oil, canola oil, peanuts, peanut oil, almonds, pecans, hazelnuts, cashew nuts, macadamia nuts, pistachio nuts, and avocados.

Saturated Fats

Saturated fats come mainly from animal products but are also found in tropical plant oils such a coconut and palm oil. Saturated fats are usually solid or firm at room temperature. Diets which are heavy in consumption of saturated fats have been linked with many diseases including heart disease. Stay away from tropical oils and fatty cuts of meats including beef, pork, and go easy on the egg yolks.

Trans Fats

Trans fatty acids or trans fat is a byproduct of hydrogenation, a process where unsaturated fats are combined with hydrogen to make them more saturated and thus more stable at room temp. Trans fats are the bad fats that I mentioned earlier as they raise your body’s cholesterol levels and increase your risk of disease.  Many fast foods and processed food are high in trans fat to aid in prolonging shelf life. In short consume little to no trans fat.

Recommended Daily Intake

While individual needs for daily fat intake can vary drastically, the following are general recommendations that should suffice for your average population: 1) daily fat intake should be about 30% of your diet. 2) Around 10% should be from saturated sources 3) with the remaining 20% coming from unsaturated sources. If you have special considerations such as the need to compete in high level athletics or a condition such as high cholesterol you may want to consult with your physician or a registered dietician for more specific guidelines.

Remember to get the majority of your fats from whole food sources while avoiding foods high in saturated fats. Avoid trans fats at all costs. Not only will having a diet made of the proper ratios of fats make you healthier, but it will also make you feel fuller longer between meals to help avoid overeating. It’s time for America to get over this phobia and embrace fat as an ally in the battle for good health. 

The Quick Ass-Kicker

I DON'T HAVE TIME. No combination of four words in the English language annoy me more. This is the most common excuse I hear as to why someone doesn't exercise. Well let me tell you something. If you have time to stuff another bite of fast food in your mouth; you have time to workout. I think there may be a misconception out there that a decent workout needs to be hours long, but this is not reality. If you give yourself 30 minutes a day you can make a significant change to your body. If you still want to tell me that you don't have time for that then stop reading my blog because your full of shit and you want to talk a big game, but not do anything about it.

The Quick Ass-Kicker

This workout is so named for 2 reasons....1) It is quick....2) It is an ass-kicker. For this workout to be effective you will need to fully invest yourself for the whole 30 minutes. You will have to push through and adhere strictly to the work/rest periods. If you can't do a specific exercise just do what you can and work up to it slowly. Doing something is better than nothing (always remember that). This program is meant to be run as a 4 exercise circuit. You will do all exercises for 1 minute a each without a rest between. After you have done 1 circuit, you will take a minute rest and then start again.  The four exercises plus the rest will take 5 minutes total. You will do the whole circuit 6 times totaling 30 minutes.

Getting Started

Here is what you will need to get going:

- 1 pen

- 1 pad of paper

- Some way of keeping time. Stopwatch, a smart phone with a clock, an actual clock, or something similar

When you do each exercise you will keep track of how many reps you can complete in the 1 minute time period. The goal is that each time you do this workout you will try to improve by doing more reps in the same 1 minute period. 

The Routine

Exercise 1 - Squat Thrusts

Start by standing with your hands at your side. Squat down and place your hands on the floor, just outside your feet. With your hands firmly placed on the floor, jump back with your feet so that you end up in a push up position. Keeping your core tight, quickly jump the feet back to the position between your hands. Return to the standing position. Repeat

Here is a video: http://www.exrx.net/Aerobic/Exercises/Burpee.html

My only gripe with this video is his sloppy form. Keep the core tight when you jump back so you do not sag. If this variation is too tough then walk out and back instead of jumping. If you want a greater challenge add a jump at the end to make it a true burpee.

Exercise 2 - Power Jacks

I must give credit where it is do. I got this move from Shaun T's Insanity series and I love it. It is TOTAL BODY. Start in standing with you hands by your side and core tight. Start the jumping jack as normal landing with your feet wider than shoulder width. As your feet hit the ground you are going to go into a squat and bring the hands down wide to your sides so that they are outside your legs (almost so that they . Push from the bottom of the squat forcefully to drive yourself into the up portion. The rest is like a regular jumping jack. As you come up your feet come together and you clap your hands overhead.

http://www.youtube.com/watch?v=Be6OlkdeXMU

Her form is good, but she doesn't go down far enough for my liking.

Exercise 3 - Mountain Climbers

Starts in a basic push up position with your shoulders over your hands. Leaving one foot on the floor bring the other forcefully up to your chest. Quickly alternate so that as one foot is going back the other is coming forward. This almost looks like you are running with your hands on the ground.

http://www.exrx.net/Aerobic/Exercises/MountainClimber.html

Exercise 4 - V Push Ups

A little exercise of my own. It can be found on insanity as well, but I was doing these long before it cam out. Start in a push up position with one main difference. Bring your butt way into the air so that your body resembles an upside down v shape. Before you start rotate your hands inward slightly so that your fingers are pointing towards each other. Slowly bend your elbows and lower yourself to the ground making sure to keep your butt in the air and your elbows pointed out to the sides. You will not go down more than 4-6 inches. Push yourself back up and repeat. Sorry no video for this one.

So there you have it. 30 minutes of work. No excuses. Try this program 2-3 times per week with at least one days rest between.

Spot Reducing....please stop asking me!

As a trainer I have answered a lot of questions for my clients over the years. The number on question I get however sounds something like this: "How do I lose weight from [insert body part here]?". I cannot tell you the frustration that I get trying to answer this question. Infomercials and fad weight loss/exercise plans have the general public believing that it is actually possible to reduce fat from one particular region of the body. I think I have seen just over a million different gimmicks on how to get a slim midsection. It is a million dollar industry. Let me tell you something.....IT IS A LIE! This myth in the fitness industry is known as spot reducing and any trainer worth their reputation knows better than to tell a client that it is possible. Study after study has been conducted to test this "theory" and all say the same thing. It can't be done. Not possible. Don't bother. Knowing what I know it is hilarious to me when I see someone in the gym doing crunch after crunch, killing themselves. And for what I ask? 

Let me explain a little better. Imagine that you have something; anything that has a definite shape to it. You can tell what it is just by the shape of it. (Imagine this object as your abdominals). Now let's say you take that object and cover it with a thick blanket. Then another and another. (this is like fat around your midsection) The object (your abs) are still there, it just can't be seen because of the layers of blankets (fat) over top of it. You can try to emphasize the underlying object as much as you want (which is basically what you are doing when you crunch yourself to death), but without removing the blankets on top (fat) it will be very hard, nay impossible, to make out the shape. 

This analogy is similar to muscle in your body. The muscle is underneath your fat. You can build the muscle as much as you like, but without removing the fat over the top all you end up with is a well built muscle under fat. When you build the muscle it increases in size. When you don't burn the fat over the top the bigger muscle underneath can actually make you look heavier than you really are, especially when it comes to the midsection. Some may ask, "doesn't muscle burn fat?" Yes it does, but the fat loss isn't necessarily from the area over top of that particular muscle. The myth of spot reducing has a person believe that they can target fat loss to one area of the body, but the body is a fickle beast. It loses weight form where it wants to, and my experience has shown me that the midsection is usually the last (and most difficult) place to lose from.  Does this mean it is impossible to attain a nice slim midsection you'd be proud to show off? Absolutely not! What it means is that it will take hard work, exercise, and a clean diet to get there. 

So stop wasting gym time doing things that don't work and focus more on a quality workout that emphasizes calorie burn and cardio. Crunches are fine. They will still build the muscle. Just don't expect to get a six-pack from doing them alone. 

So next time you are watching t.v. at 1:00am and you see a piece of equipment that "promises results" you will know better. Save the 4 easy payments of $19.99 and invest in a gym membership and some lessons with a qualified trainer instead. They will go a lot further in getting you towards your goal than a cheap piece of plastic that is destined for your next yard sale will ever do.

The Secret of Weight Loss (Part 4 - Calculating Food Intake)

Yesterday we reiterated the importance of keeping a food journal. We also looked at the importance of knowing your BMR and how that is going to aid you in your weight loss efforts. Now that we know the calories out portion of the equation, we need to figure out the calories in.


If you have ever looked on a food package you have surely noticed the nutritional information printed on it. Surprisingly friends this isn't on there fro decoration. It;s there to help inform you about the nutritional content of the food so you can make informed decisions about what you put into your body. Many labels follow this type of format:

If you are unfamiliar with nutrition, much of this information may seem like gibberish. After all there is a lot to analyze, but as I said yesterday it is my goal to keep this as simple as possible for you. We are going to focus on 4 items from these nutritional labels. Our focus is going to be on calories, fat, carbohydrates, and protein. The amount of protein, carbohydrates, and fat in a food item contribute to its overall caloric content. Proteins, carbohydrates, and fats all have different roles in the functioning of the human body. Let's take a look at each of these individually.


Protein is responsible for building tissues in the body as well as repairing damaged tissues. When trying to build muscle it is essential to make sure you are consuming an adequate amount of protein. Protein can also be used as a fuel for energy within the body when your carbohydrate and fat levels are low, however it only provides and small amount of energy and ideally if our diet is properly balanced we will not have to rely on proteins for energy. Sources of protein include meats, cheeses, eggs, milk, fish, as well as protein powders sold at most supermarkets/nutrition stores. 1 gram of protein is equal to 4 calories.


Carbohydrates provide the body with energy. Our body breaks down carbohydrates and uses them to help fuel us throughout the day. It is important to note that while many food contain carbohydrates, not all are created equal. When choosing good sources of carbohydrates we want to focus on what are know as "complex" carbohydrates. Sources of these complex carbohydrates can include whole wheat breads, grains, and pastas, sweet potatoes, vegetables, and quinoa. On the opposite side of the spectrum we have "simple" carbohydrates. This form of carbohydrates should be consumed sparingly in our diets. Sources of simple carbohydrates include white breads, white potatoes, sugars, candies, chips and soft drinks. One important exception to the rule on consuming simple carbohydrates are fruits. Most fruits are technically classified as simple carbohydrates, however they are very nutrient rich and thus essential to a healthy diet. However, fruits should still not be consumed in excess. 1 gram of carbohydrates is also equal to 4 calories.


The 1980's were a bad time for fats. Many people started to become fat-phobic and as a result foods labeled as "low in fat" became synonymous with healthy. Well my friends I am here to tell you that fat is your friend. Its all just a simple matter of what type of fats you are consuming. A diet that is deficient in certain fats can be very dangerous. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. In addition fats are also needed to process some essential vitamins in our body. Without fat these vitamins could not be processed and that can open the door for a whole host of problems. As I said before, some people confuse fat-free foods with healthy foods, but this isn't always the case. For instance many candies and soft drinks are fat-free, however given the massive amounts of sugar in these products they can hardly be considered healthy. Get the picture? It is important, however, to know which types of fats to consume, and which types to avoid. I could write a book on the different types of fats and what they do and why they are good or bad, but as I said countless times I want to make this easy so let's just sum it up this way. You want the majority of the fat you consume to be monounsaturated or polyunsaturated. Saturated fats should be consumed sparingly, and trans fats should be avoided if possible. 1 gram of fat is equal to 9 calories.


Now that you know the basics, lets get back to the food journal. When recording your daily food values you should always include how much you ate. This is where serving size comes in. Many of my clients err with weight loss not because they do not eat healthy foods, but because they eat too much. When we are maintaining a healthy lifestyle we need to be accountable for how much we put into our bodies as well. It will be your responsibility to measure your food accordingly. I always recommend getting a food scale. You can obtain one from any Wal-Mart for around $20 (make sure it can measure in ounces and grams). When a food item has a nutrition label on it, the serving size will be included as well. You need to get use to either measuring the amount (e.g. 2/3 Cup) or weight (in oz. or g) of a serving size.


Let's put it all together now. When we record in our food journal we are going to include: the amount we ate, the calorie count, and the amount of fat, carbohydrates, and protein. It would look something like this


Breakfast
2 eggs (155 calories, 10 grams fat (4 saturated), 2 grams carbohydrate, 12 grams protein)
1 piece of whole wheat toast ( 70 calories, 1 gram fat, 15 grams carbohydrates, 3 grams protein)
1 Cup 100% grapefruit juice (100 calories, 0 grams fat, 22 grams carbohydrates, 1 gram protein)
TOTAL BREAKFAST (325 calories, 11 grams fat, 39 grams carbohydrates, 16 grams protein)


Do this for all food you eat during the day. At the end of the day you will have a total calorie count. This calorie count is what needs to be 500 calories less than our BMR (accounting for exercise) on a daily basis to see that 1 pound weight loss per week.


Here are some other things to consider:


1) When eating during the day try to split your calories according to a 30/30/40 split. 30% of your calories come from fat, 30% from carbohydrates, and 40% from protein. This will take some number crunching, but its importance will be outlined in the very near future.


2) The food diary is yours. The example I provided is just that. Feel free to log your foods in a way that makes sense to you. Some people do well just writing in list form, others need columns. As I said yesterday however, if you can get an electronic calorie counter, either on your computer or phone, your life will be so much easier.


3) While most foods that have labels on them have nutritional information, some do not. For example fruits and vegetables are not required to have this information on them as they have no packages. For a long while meats did not either, but that has recently changed. Not knowing a food's nutritional information is no excuse not to record it. Remember RULE 1! Education. Many websites offer online nutritional information for pretty much every food under the sun. I have always liked using the USDA website myself which can be found here:


http://www.nal.usda.gov/fnic/foodcomp/search/


At first this may all seem like a lot, and truth be told it is. If you want to see real results, true long-term change, this is the only way. If you want to try the newest ab cruncher/developer/ripoff on the late night infomercial instead then I wish you good luck. I hope you have room in your basement for it after your done with it after the first week. With repetition this will get easier until it becomes second nature to you.


So there you have it. The "secret" to weight loss. Calories in vs. calories out. It is work. It takes commitment. It sucks, but I guarantee when you start to see the weight come off it will be all worth it. Keep reading in coming days as I will begin to tackle my favorite aspect of a healthy lifestyle....EXERCISE!


Stay healthy my friends.

The Secret of Weight Loss! (Part 3 - Calculating BMR)

Ideally now you have been keeping constant track of your food intake for one week. I'm willing to bet that you had more than one surprise when you actually saw on paper what you were eating on a daily basis. There is a very specific purpose for having you keep track of the food you are eating. It's all preparation for the next steps which I will outline over the next few days.

In part one I told you that weight loss in its simplest form is really just a numbers game. Calories in vs. calories out. By tracking the values of food you eat you can start to learn how much you need to burn on a daily basis to be in the negative and keep your weight loss going.

The process is easy. Well....not really, but I'm going to make it easy, and as a very dear friend recommended to me, I'm also going to keep it in plain English too. Everyday your body burns energy for you to live. As a matter of fact if you just sat on the couch like the blob and did absolutely nothing all day but waste space and take up air, your body would still burn energy. This is called you basal metabolic rate or BMR. As I have already told you, depending on factors such as activity level, age, weight, and gender your BMR can be higher or lower than the norm. BMR is calculated with a whole long equation that you then take and enter into another equation and if you don't know what you are doing you can really screw it up, but I said I was gonna make this simple. By following the link below you can enter a few variables about yourself and viola!

http://safedietplans.com/bmr-calculator.html

Did you do it yet? Good! Now you have your daily energy (calorie) requirements. If you were to consume this amount of calories on a daily basis, you would maintain you weight. Eat more than this amount and you will gain weight. We are interested in losing so we need to be under that calorie value at the end of the day. This can be done a number of ways.

1) We can simply eat less than that prescribed amount of calories in a day and do no exercise
2) We can eat exactly that amount of calories a day and put ourselves into a negative balance by exercising
3) We can use a combination of exercise and eating less to reach a negative calorie balance

I always recommend the third option because it puts an emphasis on the two most important factors of a healthy lifestyle, diet and exercise. Now that you are armed with your BMR, what are you going to do with it?

A pound of fat equals 3500 calories, so in essence for one to lose a pound in a week (a fairly safe amount) they need to create a calorie deficit, with proper diet and exercise, of 500 calories a day (500 calories x 7 days = 3500 calories/week). This is where the BMR comes in.

Let me give you an example:

Meet Darcie. Darcie is a moderately active, 23 year old female. She weighs 160 lbs and is 5 foot 7 inches tall. Darcie is looking to lose 5 pounds before her big vacation in July. According to the above link Darcie's BMR is 2300 calories. So in order for Darcie to lose one pound a week, she needs to make sure at the end of the day she has not consumed more than 1800 calories (2300 - 500 = 1800).

Let's say that Darcie goes to the gym and between her weight and cardio workouts she burns 400 calories. This 400 calories can now be added to the 1800 calorie limit she has set for herself because the exercise has moved her further into the negative. Darcie can now consume 2200 calories and still see the 1 lb of weight loss per week. Calories burned with exercise need to be accounted for and added back into your daily calorie needs. If you fail to do so you can run the risk of not providing your body with the proper energy it needs for the day and cause your weight loss to come to a screeching halt.

Now that we have your BMR we need to learn how to calculate what we are putting into our bodies. BMR does you know good if you have no idea how many calories you are consuming per day. Keep reading for more information.

As an aside, while any three ring binder and a pen can be a perfect food journal there are other, easier electronic versions. If you have a computer I recommend using an online food journal such as the ones found at:

http://fitday.com/
or
http://www.myfooddiary.com/

If you have a smart phone such and a Droid or iPhone I HIGHLY recommend downloading an app. I'm not sure of apps available on the Droids or Blackberrys, but the hands down best app for tracking calories on the iPhone is LoseIt.

These online and smart phone options can be an all-in-one resource for you and save a lot of time if you are really busy.

Stay healthy my friends!

The Secret of Weight Loss (Part 2)

In part 1 of this post we revealed that there is no secret to weight loss. So what is it all about then? In actuality weight loss can be broken down into very simple terms. Calories in vs. calories out. If you consume more calories in a day then your body actually burns for energy you will gain weight. If you burn more calories for energy in a day than you consume you will lose weight, and if your calories burned equal your calories consumed you will maintain your current weight. In simpler terms:

Calories In > Calories Out = Weight Gain
Calories In < Calories Out = Weight Loss
Calories In = Calories Out = Weight Maintenance

The basics behind this principle are easy enough, but it can be more complicated than that. For instance, how can one know how many calories they burn in a day? Well that is tough to say because it can vary from person to person. For instance I'm sure many of you have known at least one person in your life who seems like they can eat anything they want and never gain a pound. I hate these people myself. They have been blessed with a fast metabolism. Simply put, metabolism is the rate at which your body burns food you consume for energy. People with a high metabolism burn food for energy extremely fast. Conversely people with a slow metabolism tend to hold onto food for longer periods. If you have tried to lose weight in the past and struggled, chances are you are dealing with a slower metabolism.

Along with metabolism there are other factors that can influence how easily (or not) one can lose weight. Others include activity level, gender, and age. People who are more active tend to burn weight faster than those that are more sedentary, as do males vs. females, and younger populations vs. older populations.

Getting Started:

The idea behind this blog is to be a tool, a resource to help you become more educated about losing weight and keeping it off. Getting more educated about the journey you are about to undertake is the first step. Let's say for instance you buy a new piece of furniture at IKEA. You wouldn't dump everything on the floor and start to assemble it blindly would you? Not likely. You would educate yourself on the process by reading the instructions. Consider this blog the instructions.

The next step is getting a journal. Something to keep track of your eating. Many factors can influence our eating habits and it is important to track these in writing. Some people eat when stressed, others eat when bored. By learning what triggers these behaviors you are in a better position to do something about it. In addition tracking your eating can be a great way to open your eyes to exactly what you are putting in your body. I cannot tell you how many clients I have had in that past who swear that they eat healthy yet lose no weight. When I have them track their food intake for a week they are surprised to see how much they overeat without even knowing it.

So now you have the first two steps:
1. Get Educated
2. Get a Food Journal (and use it!)

These are always the first steps I recommend before even starting a new eating plan. It is important to remember that choosing to follow a diet and exercise plan is a big change. Never under any circumstances make all the changes at one time. While your intentions are and you should be commended on your dedication you are sure to fail if you do so. I cannot stress enough that CHANGES NEED TO BE GRADUAL. I always recommend to keep a food journal for one week before I ever implement any changes to the diet or exercise plans my clients follow.

If you want to know more keep following this blog as I will continue to lay out the plan slowly, but surely.

The Secret of Weight Loss! (Part 1)

Flip through your TV channels on any given night and chances are that you will see at least one infomercial that guarantees results with just one piece of equipment. People will provide their testimony about how this piece of equipment changed their life and help them lose 50 pounds in no time.

Well ladies and gentleman, allow me to ruin your day. It doesn't happen that way. So does that mean that these people are lying? Not exactly. I have no doubt that these people saw real results with the program...but look a little closer next time at the bottom of the screen. More than likely you will see a disclaimer along the lines of "results not typical". Which in fact is true. These people are in a small minority that will see results, but here is a little insight for you. Chances are that these people were very sedentary to begin with, that is to say they were not very active. Thus once they begin to be a little more active it's only natural that they will see some results. Now let's fast-forward about a year and look at these people again. I'm gonna bet that chances are they fall into one of two groups. 1) They were so motivated by their weight loss that they continued to lead a healthy lifestyle, they have maintained their weight loss and lived happily ever after. Not likely. 2) After their initial weight loss they quickly reached a plateau, became unmotivated and regained the weight, and most likely a little more. Unfortunately for most this is the more realistic outcome.

So what went wrong? These people fell into the trap. The trap that many of us are guilty of falling for. The trap that weight loss has some big secret to it. That it can be attained and maintained with just minutes a day. Sorry. No. The secret to weight loss is this...........THERE IS NO SECRET. The decision to lose weight and maintain a healthy lifestyle is HARD WORK. It is tiring, it sucks, and if you have any sort of sanity chances are that you will ask yourself on more than one occasion, "why am I putting myself through this hell?" Losing weight requires commitment, sacrifice, and most importantly being realistic with your expectations.

Keep reading for part two and we will start to learn what weight loss is really about.