Well when you want to change the shape of your physique you need to think of the five fold synergy system.  In order to really make over your body you have to have the right amount of nutrition, exercise, sleep, hormones, and stress (or lack of)…and not necessarily in that order.

People often think that since you work out and do cardio that you can eat what ever you want and improve on your physique. WRONG!  If you want to improve on your physique you have to eat properly for your goals; which I believe is the hardest component to changing your lifestyle and physique.  So here are some tips on improving and taking control of your nutrition.

First thing is that you need to do is calculate your calorie intake for one day.  You do this by multiplying your body weight by 10 which equals your total daily calories.  But wait, what is a calorie? ” It is the word that is commonly used to quantify amount of energy stored in the food. A calorie also represents how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). Calories are burned and used like a fuel by your body every time you need to do some activity. They are used as the energy source for your various muscle movements. (C, Nick)”

Example: 125 x 10= 1250 kcal/day

Then you break the 1200 calories into how much protein, carbohydrates, and fats you will need by a common split called the 40/40/20 split. Meaning you will have 40 % of your calories as a protein source, 40 % of your calories as a carbohydrate source, and 20 % of your calories as a good fat source.  I would recommend that if you are starting a set dietary plan t lose weight that you begin with this.  If you are planning on competing or gaining muscle then there are different splits to use.

• 40 percent Protein / 1250 = 500 calories
• 40 percent Carbohydrates/ 1250 = 500 calories
• 20 percent FATS / 1250 = 250 calories

Well, you see the calories but how do you break that into grams so it is easier to understand?  With your different foods sources, meaning protein, carbohydrates and fats, they contain different calorie per gram of food.  Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fats contain 9 calories per gram.  So your calculation would look like this:

• Protein 500 kcal / 4 = 125g
• Carbohydrates 500 kcal / 4 = 125g
• Fats 250 kcal / 9 = 28g (or < 28g)

To prepare your portions correctly remember to look at the nutrition facts on the back of the foods you buy and exercise portion control.  I would recommend splitting your meals up into 5 meals per day that way your body absorbs all of the nutrients that it needs without over load of one or more food sources which in turn will store as fat if over load happens.  You will keep your metabolism burning effortlessly throughout the day and this prevents your body from switching into “starvation” mode which is very important for fat loss.

Some more tid bits about diet are that you should try to stop drinking all sodas or sugary drinks and replace that with water!  Water helps expel toxins from the body and keeps you hydrated. Sugar stores as fat and soft drinks rot your digestive system.  They sabotage your ability to burn fat if drank in excess.  I use Stevia as a sugar substitute in tea and coffee, as well as in my oatmeal or anything I would add sugar too. It is all natural and is healthy for your body.  Focus on whole foods (foods as close to natural state as possible) to get all the range of nutrients your body needs. Stay away from empty calories.  What are empty calories you ask?  Empty calories are defined as high-energy foods with poor nutritional profiles, typically from processed carbohydrates or fats.  In other words they are fully processed foods in which all of the nutrients have been taken out and a select handful of synthetic nutrients are added back in, if you are lucky.

Whole Foods are things like fruits, vegetables, natural chicken, turkey, fish, almonds, and flax seed.

Empty Calories are things like sodas, white bread, white pasta, candy, margarine, alcohol, white rice, chips, most snack foods, and fast food in general.

This may sound boring but as you play with flavors and different combinations you find what works for you and what your taste buds enjoy! Your body will surely thank you for it and as you see the results your confidence will soar! And remember that you can always have a cheat meal once a week to give your mind a break and give your body something extra to burn but remember have everything in moderation!

The article below is about the big stink over McDonald’s infamous pink goo they use as meat… Apparently the chemical, ammonium hydroxide, is used as an anti-microbial to put into meat so that the meat is safe to eat… they use meat that by itself, would not be safe to eat… shocking…I know.  Read the whole article below to learn more about what the FDA allows into our foods and is considered “safe.”  What are you thoughts??

Source:

http://news.yahoo.com/blogs/sideshow/mcdonald-confirms-no-longer-using-pink-slime-chemicals-171209662.html

McDonald’s announced last week that, as of last August, is has stopped using ammonium hydroxide in the production of its hamburgers. MSNBC reports that the chemical, used in fertilizers, household cleaners and even homemade explosives, was also used to prepare McDonalds’ hamburger meat.

And while the announcement is making headlines, you may (or may not) want to know about some other unusual chemicals being used in the production of some of our most-popular foods:

The International Business Times lists some other questionable chemicals showing up in our foods:

Propylene glycol: This chemical is very similar to ethylene glycol, a dangerous anti-freeze. This less-toxic cousin  prevents products from becoming too solid. Some ice creams have this  ingredient; otherwise you’d be eating ice.

Carmine: Commonly found in red food coloring, this chemical comes from crushed cochineal, small red beetles that burrow into cacti. Husks of the beetle are ground up and forms the basis for red coloring found in foods ranging from cranberry juice to M&Ms.

Shellac: Yes, this chemical used to finish wood products also gives some candies their sheen. It comes from the female Lac beetle.

L-cycsteine: This common dough enhancer comes from hair, feathers, hooves and bristles.

Lanolin (gum base): Next time you chew on gum, remember this. The goopiness of gum comes from lanolin, oils from sheep’s wool that is also used  for vitamin D3 supplements.

Silicon dioxide: Nothing weird about eating sand, right? This anti-caking agent is found in many foods including shredded cheese and fast food chili.

So, what moved McDonald’s to make the change in their hamburger production? In a statement posted on its website, McDonald’s senior director of quality systems Todd Bacon wrote:

“At the beginning of 2011, we made a decision to discontinue the use of ammonia-treated beef in our hamburgers.  This product has been out of our supply chain since August of last year. This decision was a result of our efforts to align our global standards for how we source beef around the world.”

The U.S. Agriculture Department classifies the chemical as “generally recognized as safe.” McDonald’s says they stopped using the chemical months ago and deny the move came after a public campaign against ammonium hydroxide by celebrity chef Jamie Oliver.

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McDonald’s confirms that it’s no longer using ‘pink slime’ chemical in hamburgers

By Eric Pfeiffer

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By Eric Pfeiffer | The Sideshow – 2 hrs 45 mins ago

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• Ammonium hydroxide, image from KSDK TV

McDonald’s announced last week that, as of last August, is has stopped using ammonium hydroxide in the production of its hamburgers. MSNBC reports that the chemical, used in fertilizers, household cleaners and even homemade explosives, was also used to prepare McDonalds’ hamburger meat.

And while the announcement is making headlines, you may (or may not) want to know about some other unusual chemicals being used in the production of some of our most-popular foods:

The International Business Times lists some other questionable chemicals showing up in our foods:

Propylene glycol: This chemical is very similar to ethylene glycol, a dangerous anti-freeze. This less-toxic cousin  prevents products from becoming too solid. Some ice creams have this  ingredient; otherwise you’d be eating ice.

 

Carmine: Commonly found in red food coloring, this chemical comes from crushed cochineal, small red beetles that burrow into cacti. Husks of the beetle are ground up and forms the basis for red coloring found in foods ranging from cranberry juice to M&Ms.

 

Shellac: Yes, this chemical used to finish wood products also gives some candies their sheen. It comes from the female Lac beetle.

 

L-cycsteine: This common dough enhancer comes from hair, feathers, hooves and bristles.

 

Lanolin (gum base): Next time you chew on gum, remember this. The goopiness of gum comes from lanolin, oils from sheep’s wool that is also used  for vitamin D3 supplements.

 

Silicon dioxide: Nothing weird about eating sand, right? This anti-caking agent is found in many foods including shredded cheese and fast food chili.

So, what moved McDonald’s to make the change in their hamburger production? In a statement posted on its website, McDonald’s senior director of quality systems Todd Bacon wrote:

“At the beginning of 2011, we made a decision to discontinue the use of ammonia-treated beef in our hamburgers.  This product has been out of our supply chain since August of last year. This decision was a result of our efforts to align our global standards for how we source beef around the world.”

The U.S. Agriculture Department classifies the chemical as “generally recognized as safe.” McDonald’s says they stopped using the chemical months ago and deny the move came after a public campaign against ammonium hydroxide by celebrity chef Jamie Oliver.

The food industry uses ammonium hydroxide as an anti-microbial agent in meats, which allows McDonald’s to use otherwise “inedible meat.”

On his show, Oliver said of the meat treatment: “Basically we’re taking a product that would be sold in the cheapest form for dogs and making it ‘fit’ for humans.”

Even more disturbing, St. Louis-based dietician Sarah Prochaska told NBC affiliate KSDK that because ammonium hydroxide is considered part of the “component in a production procedure” by the USDA, consumers may not know when the chemical is in their food.

“It’s a process, from what I understand, called ‘mechanically separated meat’ or ‘meat product,’” Prochaska said.  ”The only way to avoid it would be to choose fresher products, cook your meat at home, cook more meals at home.

The Hormone Diet book was really an eye opener. As someone who eats healthy the majority of the time and works out quite a bit, I have learned so much.

To be honest, I thought the whole organic craze was a bit overboard. I often wondered if the higher prices really made that much of a difference with regard to health. My rebuttal was always, “Organic and gluten-free are relatively new crazes. My parents and grandparents didn’t do it, and they are healthy!”

Right, they didn’t to it. But there also wasn’t a plethora of unhealthy fast foods, packages goods and processed meats. Animals weren’t injected with massive hormones to beef up their size and increase revenue of each sale. The food industry has really gone south in terms of quality, and an educated consumer MUST be conscious about the foods they are eating.

The last four days of the detox were “reintroduction” days to foods. With all I had learned, you would think I finally understood artificial sweeteners are bad. Not so. But experience set me straight.

On yogurt day, I inhaled packaged, flavored yogurt…only to be in the restroom, ill within 20 minutes. Looks like this gal can ONLY eat plain, non-fat yogurt now. Amazing how 14 days completely cleansed my system, and my body is quick to reject anything unhealthy (although, I am sure that won’t stop me on my cheat days).

The detox is over, but I am keeping with my healthy regimen. It can be difficult at times, but by no means does it mean starvation. Just discipline. I have adapted my serving quantities with regard to fruit, veggies and complex carbs. Simply having the scales of this delicate balance tipped a bit can throw off weight loss very quickly.

I’ll keep you posted along the way.

On a happy note – my wardrobe just tripled in size. My clothes fit again – and I feel great!

This journey has been about more than the food, though. In addition to lean proteins (consisting of poultry and fish), vegetables, fruits and healthy fats like eggs and nuts, I have been taking quite a few pills to balance my system:

1)   EndoMune Probiotic – you’ve no doubt head about probiotics and the importance of balancing the good and bad bacteria within the digestive track. This has been extremely important when detoxing, as your body is getting rid of less than desirable ingredients. I think a daily probiotic is good for everyone, every day in order to increase immunity and absorption of essential vitamins and minerals.

2)   Multi Herb Dextox supplement along with a Fiber Cleanse supplement – Along with eating the right foods to cleanse your system of toxins and inflammatory-causing agents, a multi-herb detox supplement was recommended by the Hormone Diet. Additionally, a fiber cleanse supplement also would assist with promoting bowel movements to further detoxify the system.I selected formulas from Nature’s Secret – both capsules are included in their 2-bottle packaged cleanser.

3) Multi vitamin – though this wasn’t  suggested until the second phase of the diet, I went ahead and continued my multi-vitamin. It’s recommended to choose a vitamin with 800 to 1,000 UI of vitamin D3. I selected One ‘n’ Only by Pure Essence Labs. This is a high quality vitamin that include additional nutrients that women typically lack.

The above are the main supplements I have been taking during the detox. I most recently added Flax Oil to my smoothies.

30 minutes on recumbent bike

3 sets of the following circuit:
- 20 squats
- 20 pushups
- 20 bicycle crunches

After two weeks of no exercise and killer allergies, that was much more intense than I had anticipated. It felt amazing, though! On Day 8 we had gorgeous weather in San Antonio – so I walked for approximately 40 minutes through Eisenhower Park. So lovely!

On a very happy note, the weight continues to come off slowly each day. I’m getting close to breaking through my plateau weight – and I am so energized about the thought of being able to redefine what a realistic goal weight might actually be. As someone who doesn’t have much weight to lose, it’s really about toning and reshaping the problem areas of my body. Quite a challenge that I think might become a reality in the near future.

Tomorrow I will dive into the type of supplements I’ve been taking during this 14 day detox journey, and the additional supplements I plan to start including once my detox is complete.

Word of advice – if you’re using bananas, peel and cut them BEFORE sticking them in the freezer. Lesson learned.

Mixed Berry Smoothie (thanks to the Hormone Diet)
1/2 cup frozen strawberries
1/2 cup raspberries
1/2 cup blackberries
1/4 cup blueberries
1 cup water
1 scoop of vanilla Whey Protein (make sure it’s 100% isolate – no concentrate allowed)

Mix all in a blender and blend to perfection – it’s amazing! To make the smoothie even healthier, add flax seeds.

My sinuses have still been killing me, but I am hopeful I can finally start working out today. For someone who works out at least 4 times a week, I am desperately in need of a solid workout. At least the weight is still coming off, otherwise I’d feel a tad bit guilty.

My meals for Days 5 & 6 were more or less a repeat of everything I have had from days 1-4…except for the smoothies. Those were a special discovery for which I am so incredibly thankful. My next step is to master a Mango Smoothie – it’s a whole new world, now.

As a personal trainer, have you ever asked yourself that?  If you want to be successful, you should.

I believe what makes us different from the D.A.D.’s is how we use our knowledge.  Personal training is not just about selling sessions like many corporate companies lead you to believe, it is about having a successful client.  Or at least that’s how it should be.

Listen trainers, if you want people to recommend you and come back to you, train them properly and prove to them that you are worth it.  Don’t B.S. them with sales tactics and deals, use cold hard scientific facts that you can guarantee the results with!

It is proven that you are a vital part in your clients  success!  They have obviously come to you for a reason; they are missing a piece of the pyramid.

This is my “Personal Trainer Success Pyramid.”

• Can: you have to ask your clients, can they achieve their goals?  The answer is yes, they can.
• The want: do they REALLY want to achieve their goals?  That should be an immediate yes without any doubt or hesitation!  And if it isn’t, there lies the problem.  If they don’t have the motivation to want to then they are missing the second link to their success.  We always say that we are the motivator for them but really they should be motivating us!
• Trainer Knowledge: If you, the trainer, lacks the knowledge to help your clients reach their goals, then you are a missing link in their success.  Please, please, please if they ask you to help them become a fitness model, know how to get them there!  It could be the end of you if you don’t.  The easiest way to drown your business is the lack of knowledge.  Use your brain and the science that we have through physiology and methodology to get your clients to where they want and need to be!   This, to me, is the second most important piece to the pyramid!
• Attitude: the MOST important part of the pyramid!  If your attitude or your clients attitude is wrong, then being successful is impossible.  This is where you as a trainer can help as well.  If they have a negative attitude one day in the gym, find ways to help change it!  Clients, if you have a bad attitude you are only inhibiting your success… you have control over your attitude, not your attitude over you!

Conclusion:

Don’t just be a personal trainer trying to sell session. Be a personal trainer striving for results with your clients!  Use the knowledge available to you to help your clients succeed!

On a positive note – I’ve lost another 0.5 lbs. So I’m close to 4.5lbs in only 4 days – crazy, right?!

Unfortunately, my sinuses are still pestering me. Four days straight of being dizzy and congested – although, it’s highly likely the nagging headache is not being helped by lack of caffeine and lack of wheat. My energy seems a bit low too – for someone who works out 4 to 5 days a week, I haven’t worked out in two weeks! Ready to get back to punching bags in the Krav Maga studio.

Breakfast: 4 egg whites, Whey protein shake
Snack: Almonds, v8 low sodium
Lunch: Chicken & Apple sausage, black beans
Snack: Almonds
Dinner: 6oz organic chicken, brown rice
Snack: Whey protein shake

For those that know me, they understand weight loss is an extremely hard thing for me. My workouts are intense (krav maga and cross fit training) and I am careful about what I eat. Losing simply one pound seems to take weeks for me, though. That’s why I have been so shocked that lack of gluten, dairy and caffeine has had such a tremendous impact on my weight loss.

I’m very curious to see what the remaining 11 days hold in store – and how simple it will (or won’t) be to maintain the weight loss. Clearly there is something to be said about a gluten-free diet. I wonder if simply replacing wheat with gluten-free substitutes will be enough to maintain the loss, though, because I do enjoy a nice cup of coffee and would hate to give that up!

Day 2 Meals:
Breakfast: 4 egg whites, strawberries
Snack: Almonds
Lunch: Chicken & apple sausage, grapes & strawberries
Snack: Whey protein shake
Dinner: Lean ground turkey, brown rice and black beans

Day 3 Meals:
Breakfast: 4 egg whites
Snack: Apple
Lunch: Spinach salad with strawberries and pecans
Snack: Whey protein shake
Dinner: Lean ground turkey, brown rice and black beans