How Athletes and Bodybuilders change their body

Why did you start your exercise regimen? Did you start working out to alter body composition? Did you want to lose some weight? Drop a few pant sizes? Was your plan to use weight training and running as the catalyst to get you to your body goal? Here is a fact that may be hard for you to believe, but it is the truth. You, my friend are a bodybuilder. Now not every bodybuilder gets on the stage in speedos and body oil, but every bodybuilder does do rep after rep, or sprint after sprint to alter their aesthetic appearance. Every bodybuilder does use exercise and nutrition to shape and mold the body they want.

 

As in every other area in life, your wellness journey will have peaks and valleys. At times you will be in your zone, watching everything you eat, feeling accomplished, and ready for your next challenge. Other times you will swallow two pints of ice cream whole before the commercial break is over.

 

Most athletes you see on TV and in magazines, and even fitness models are not that lean, chiseled, toned(insert adjective here) all year round. They are prime examples of embracing the peaks and valleys in life to get in the best shape they can. An athlete’s or bodybuilders peak is usually an event, the start of their particular sport season, or even a photo shoot. Your peak may be a little different than theirs, but you must own it and be prepared for it in a similar way to maximize your success. Maybe your peak will be a wedding, class reunion, awards ceremony, milestone birthday, graduation, summertime, vacation, anything where you will want to look back at the picture and say “Damn, I look good”.

 

Based off my personal experiences preparing to get on stage, it takes a dedicated 8 weeks to notice a real difference. Now I am not saying you can’t make major improvements in 4 or 6 weeks, but 8 weeks give you a little more room to fit in a cheat meal a week in and still be extremely successful. During the time in between shows (my peak), I like to follow the 80/20 rule (some weeks 70/30 when I fall off track). This keeps me at a comfortable weight and body fat. I usually eat 4-6 times a day, medium sized meals, and that includes the snacking. So, that gives me two cheat meals, for me and the family to go out to eat, and a snack or two per week. Since EVERYTHING else is already planned out, that allows me to enjoy the 20% without too much worrying. This is my healthy balance where I can enjoy life, and when it time for a personal peak, I dial in for 8 week. During this 8-weeks, my mission is to reduce as much body-fat, (not weigh) as possible and here are the top 5 things I do, that you can use to help you lose a few extra inches.

 

  1. Calorie Deficit

Some coaches and trainers in the fitness community are not into counting calories as a means of weight loss. But one thing I can say that all trainers and coaches do believe is that you cannot out -train a bad diet. If you do four hours on the treadmill, that can be cancelled out in 30 seconds by 6 oreo cookies.

My thought on calorie counting can be summed up by an old business quote I have heard in many different capacities, not sure who the author is, but it goes as follows “what gets measured, gets managed.”

No matter how hard you train, you need to burn more calories than you eat to lose weight. There are a few ways you can do this. Option one is to starve yourself. The end result of this will be losing the some body fat, and the muscle you worked hard to build, so that is not the best option. Option two would be to workout/move more. This is something I do suggest you do, but you don’t have to be obsessive about it and run on the treadmill for 8 hours a day. Option 3, the one I recommend, is to find the healthy balance of both option one and two. Start out by cutting around 500 calories a day. Since one pound is 3,500 calories (500 x 7 days=3,500), you will have subtracted a pound off your frame just from the food side of things alone. During my eight weeks of preparation, and the few weeks lead up to it, I religiously use the myfitnesspal app on my phone to track whatever I eat, this will give me a good estimate of my caloric intake.

Another method I use to assist me in this caloric deficit stage is buying smaller plates. I am not a fan of doing dishes, so when the family goes grocery shopping we buy paper plates, plastic utensils and cups. I buy the smaller size plates, and measure serving sizes off those as a way to eat less.

Another option for those that want to have no margin for error is a food scale. I was able to buy one on amazon for ten dollars. It tells me the exact number of grams of macronutrients something is. This, paired with the myfitnesspal app, make me feel like a mad scientist in a lab coming up with a new experiment.

I don’t expect anyone to weigh out every ounce of food, or track every calorie for the rest of your life, but once you do it a few times, it will give you a good idea of the portion sizes and how much you are really eating.

 

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  1. Cut the Carbs/Sugar/carb cycling

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Carbs are the most fun to eat; some of the best foods known to man/woman are in this macronutrient group. More than likely your comfort food, your favorite treat, breads, pastas, and ice cream are here. This is where serious discipline comes into play. This is the one that gets me every time, not so much because of my love for oreos, but because I love to season my food with different carb filled sauces and seasonings when I prep my food. When this part gets rough, which it will, just remember to keep your eyes on the prize, and not live for the moment.

As you may already know carbs are the main source of energy for your body, but what happens if you eat more carbs then you need? Once you digest them, the carbohydrates turns into glucose (sugar), which circulates through the bloodstream for immediate energy. Since glucose is a sugar, your body likes to keep the amount of sugar in your blood within a certain range. Excess glucose is pushed out the bloodstream to storage spaces by insulin, where it bonds together and form glycogen. Your body stores the glycogen to two primary places, the liver and muscle. After not eating for a few hours, the blood glucose level will be low, and the stored glycogen can gets converted back to glucose and used if necessary. So, the problem with glucose and glycogen arises when the blood glucose level is to high, and your storage space in the liver and muscle is full. Since that excess glucose has to be pushed somewhere out of your bloodstream, it gets pushed into the fat cells. The more carbs you eat that can’t be used immediately, the more a hormone called insulin pumps glucose through the bloodstream to those fat cells to store and expand.

This process goes on and on, and gives that sugar a home on your hips, or belly, or wherever else you may store it. This is how adipose tissue (body fat percentages) increases. What you want to do to decrease body fat is take in only enough carbohydrates for immediate use, so once those storage spaces are depleted, your body will start using that stored energy (body fat) for fuel. This is so hard to do because carbs are the easiest thing to find wherever you go. Amongst all the nutritional sabotage out there, start reaching for nutrition dense carbs over the processed ones first. By this I mean fruit over cookies, and veggies over bread, A few of my favorites are steel cut oats (the oatmeal you cook), and sweet potatoes, both of which digest slower and will help you feel full longer between meals. Another benefits of slower digesting carbs is that they won’t spike the blood sugar levels by immediately bombarding your blood with glucose, but instead sending it out gradually.

Since carbohydrates are the primary source of energy, cutting your carb intake will have a noticeable effect on you. There will be points in the day where you feel sluggish, or grouchy. You are now successfully depleting your stored carbs and your body in beginning to tap into those fat reserves. Carb cycling is a simple act of taking in slightly more nutrient dense carbohydrates on workout days, and less on you’re the days you don’t workout. With the help of myfitnesspal, I am able to track my protein/carb and fat intake on a pie scale.

 

 

 

  1. Hydrate with water

 

Liquid calories creep up on you, especially since there is sugar/carbs in most drinks, which will have the same effect as food carbs. I keep those calories out of my diet for the few weeks. 90-95% of the time I will be drinking water or green tea with freshly squeezed lemon. I will have my cup of coffee (only 8 oz. black) in the morning or to avoid a midday crash, but that is where it stops. Check my gallon a day blog post for more information on proper hydration.

water

  1. Move more

 

In order to burn those extra inches, you must move more. When it comes to burning calories and altering your physique, weight training is king, but cardio has its place assisting in that process. Aside from my time in the gym, I add more cardio sessions to my week. I add walking (3/4 days a week 30-45mins) at a brisk enough pace to sweat. So, grab the kids, the spouse or the dog and walk the neighborhood. I also add 2-3 days of HIIT training, (High Intensity Interval training). I like to switch these up between hill sprints, boxing, swimming, or jumping rope. After a nice warm up, I usually do 15-20 minutes of work tabata style. This is 40/45 seconds of all out work, followed by a 15/20 second recovery (rest), and repeat for that time. This is similar to what we do in class, and is extremely effective because of the “after-burn effect,” also known as Excess Post Oxygen Consumption (EPOC) is what makes this so effective. Your body goes into a state of oxygen debt (consuming more oxygen to restore and return to normal resting state Homeostasis), and has to increase your metabolism for up to 36 hours. This should carry you right into the next workout, where the process will repeat.

 

 

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  1. Stop eating 3-4 hours before bedtime

 

Get in the habit of going to bed hungry, not starving, but a little hungry. This will assist you in being in a calorie deficit. During these 8 weeks, I consume all my calories between the 8am-7pm window. My biggest meal is breakfast, and my smallest meal is dinner. Why do I need a huge meal at the end of my day when I will just be around the house for the rest of the night?

 

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In closing, using these strategies is similar to sprinting. You will not be able to sprint all out for a full mile, but with training and discipline, sprinting a portion of that mile is possible. It is extremely hard to continue this type of dedication to any cause year round, but in the short term you can harness the external motivation of whatever your personal peak is to get the ball rolling. Once you have successfully reached your peak, reward yourself. Take a day, two at most to enjoy the fruits of your labor, then get back to your healthy balance and embrace the 80/20 rule. This will keep you within a manageable range of your results. For the next peak, you should be able to take the results to the next level. Now to see the success, set a start date and finish date, and plan backwards. Let your clothes be the gauge of your success.

 

 

Sources

“Blood Sugar Levels: How High Glucose Levels Affect Your Body.” WebMD. WebMD, n.d. Web. 11 Feb. 2017.

 Cosgrove, Rachel. Drop Two Sizes: A Proven Plan to Ditch the Scale, Get the Body You Want & Wear the Clothes You Love! (Women’s Health) . N.p.: n.p., 2013. Print.

Jensen, Jørgen, Per Inge Rustad, Anders Jensen Kolnes, and Yu-Chiang Lai. “The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise.”Frontiers in Physiology. Frontiers Research Foundation, 2011. Web. 11 Feb. 2017.

 

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1 year = 365 opportunities

Around this time of year, you can look anywhere and see information on New Year’s resolutions and how to make them work. Our friends on facebook post their resolutions, Oprah will send you an article on how to make this year different, 20/20 will have a special on new years resolutions. We have all been there, and seen it, yet we still struggle to stick to a plan we made on December 31st. According to a Forbes magazine article written by Dan Diamond, he stated that only 8% of Americans achieve their new years resolution. Why only 8% when we have so many resources to help us be successful?

 

While I think it was a good article, I wanted to dive a little deeper than surface issues. First let me start by saying, I believe that most resolutions people set for themselves on the hours counting up to the next year can be accomplished. We can’t, however, gloss over the work that is necessary to get from point A (your current situation), to point B (your end goal). We also must realize that obstacles will arise along the journey, and while they can slow us down, they should not stop us completely.

 

Since I am in the health and fitness industry, I usually get the question “how can I lose 10/20/30lbs?” That question can be answered numerous ways, but regardless of my answer, it comes down to the dedication and willingness of that person to do things differently. If I create a step-by-step plan for them, will they stick to it for four, six, eight weeks? Motivation alone may not be enough to keep them on task; self discipline must be present to push you towards doing the things you don’t want to do.

 

Having only motivation is similar to keys that start a car with the gas light on. Yes, your car will start, but how far are we going to go before it is out of gas .Most people’s tank is not full from, nor will ever be full from just motivation. This is a here today, gone tomorrow type of feeling. Something you seen on television can motivate you, something someone said can motivate you, but will it keep you going? When you are motivated to lose 10, 20, or 30lbs, that first time someone offers you a donut or chips, it will be easy to say no. Once that motivation starts to wear off, maybe when you are not seeing the results quick enough, it is easy to go back to your old ways.

 

So, if motivation is the key to start the car, what keeps the car going? What is going to keep my goal of writing an article a month, and posting it to the blog? What is going to make you do jumping jacks during commercial breaks? To finish that book you put off? Self-discipline has to be the premium gas that keeps the car running if you want to knock down those personal goals. Self-discipline will get you up at 530am to work out when you feel like pressing the snooze button. Self-discipline will get you in the kitchen to prep your food for the next few days, instead of going out to eat. This is a skill I suggest you build if you want to keep the results once you reach your goal.

 

Over the next 365 days, and everyday after that, let self-discipline be the driving force that keeps you on the road to your personal goals. Every time you get up and workout when you don’t feel like it, you are building that self discipline muscle. Take those little steps to build this muscle, just as you would build your bicep. Each decision to do the necessary thing, against that of comfort and least resistance, will build that self-discipline muscle.

 

Motivation is defined by Merriam-Webster as the reason or reasons one has for acting or behaving in a particular way. The general desire or willingness of someone to do something. Synonyms; incentive, stimulus, inspiration, incitement.

 

Self discipline is defined by Merriam-Webster as the ability to control one’s feelings and overcome one’s weaknesses; The ability to pursue what one thinks is right despite temptations to abandon it. Synonyms : self-control; restraint, willpower, strong-mindedness. And its funny, because the sentence they put together to use the word in a sentence “he lacks the self-discipline to stick to an exercise program”.

 

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This year let the motivation you feel now get you started towards whatever your goal is (losing weight, getting stronger, making better food choices). Once started, we have 365 opportunities to practice self-discipline and keep us moving towards it.

 

Attached is a good article on 11 steps towards Self-discipline by Phil Doret.

 

http://www.thefeelgoodlifestyle.com/willpower-discipline.html

 

 

Goals.. Internal and External Motivation

Your dedication should be commended. You wake up before work three mornings a week to work hard, sweat and hear me yell at you, if that isn’t internal motivation, I don’t know what is. Sometimes your own motivation isn’t enough to get you over the plateau. Sometimes you need something outside yourself to put a fire under your butt to push a little harder, do one more push up, one more sprint.

I have always been an active person, but sometimes my motivation isn’t all it should be. The demands of everyday life have gotten the best of all of us, next thing you know, you are in a rut, just going through the motions. You are putting forth effort on your job, or your workouts, but is it maximal effort? You are putting effort into your grocery shopping and meal preparation, but are you consistent?

Its is no easy task to put your all into something for extended periods of time, one could even say its impossible. With all the curve balls life can throw at you, its just a matter of time before you fall off your horse during this journey towards living well. When this happens, we have to make sure we can find a good reason to get back on the horse and keep going.

When I tell someone I am a personal trainer, they think I have it all figured out, I never miss a workout, I am always motivated to go and stay in the gym for hours… WRONG. I am a human being as well. The same vices and life events that affect you, affect me. My wife and I are planning for our first child, which is a job in itself. I have a huge sweet tooth, I LOVE twizzlers, I like to have a beer or two or five when I watch football on Sundays. While I preach to eat clean majority of the time and have a 36 hour cheat window, I am guilty of falling off track here and there. I follow those guidelines more time then not, but I have had to press the reset button due to carelessness.

One way I stay motivated, through the tough times in life is to always have a fitness-related event to work towards to keep my training regimen on point. In the past, I’ve used 5Ks, obstacle races and triathlons as external motivators. My most recent and most challenging external motivation came in the form of my first physique competition. This event required me to pay a lot more attention to nutrition than the others, sticking to a strict diet for about 8 weeks. There were also lots of days when I didn’t want to go to the gym and workout at all, but I had to keep my eyes on the big picture, as I increased the intensity of my workouts for about 4 months before the event.

Below you can see my before pictures where I was at 12% bodyfat. I weighed about 175, and while I still lifted weight 4 times a week, and lived a very active lifestyle, the fruit of my labor was not ripe until strict and deliberate changes were made to the type and amount of calories I took in. For this show, I dropped down to 7% body fat as a result of cleaning up my diet and allowing one-two cheat meal per week. This external motivation was what kept me on track during all those Carb-less nights and helped me place 3rd in my first competition.

B & A Front b and a side back

In order for success, you need a good mix of internal and external motivation to stay on track. What is the something outside of yourself that will put the pressure on you to strive for you absolute best, be it daily, monthly or a one time event? Do you want to drop you body fat percentage to a certain number? There are a few 5k runs coming up over the next few months, is that something you want to conquer? It could even be something as simple as reaching a set amount of steps per day.

Extra shoutout to Anne Hedian, her external motivation is getting 10-12k steps in per day in addition to class workouts. As a result of her chasing that goal, she has lost an additional 5 pounds!

Smoothies with a Purpose (as featured at the Cheverly Wellness Market)

Do you reach your daily recommendations for fruits and vegetables? Better yet, when was the last time you looked at a food pyramid…?

Like many other individuals, I have been guilty of not reaching those numbers on numerous occasions. (5-9 servings equals a bare minimum 2 cups of Fruit, 3 cups of Vegetables daily). One thing that has made it an easier goal to check off my daily list is by mixing some of my favorite fruits and vegetables in a blender and making some magic happen.

Fruit and Green Smoothies are a great way to check those columns off your pyramid, while take the guesswork out it. They are great for breakfast or as a in-between meals to keep you from reaching for something with less nutritional value, keeping off or shaving some unwanted pounds, or for craving the sweet tooth with the natural sugar that fruit offer (Fructose).

Take the time to mix and match fruits and vegetables as you please, to make your own smoothies. Below is two of Boz-Wellness favorite energy packed smoothies.

 

Tropical green juice

1 cup of baby spanich

1 whole kale leaf

4-5 pineapple chunks

8oz of unsweetened almond milk

optional 1 scoop of protein powder

This is a great mix of a naturally sweet tropical fruit with alittle over half of your daily vegetable serving. Protein powder can be added to this smoothie as a workout recovery drink or it can be drank as an anyday snack.

Strawberry Lemonade Jumpstart

1 whole apple (with skin)

1 whole orange (peeled)

1 handful of spinach

5-6 frozen strawberries

1 small handful of frozen mangos

½ lemon squeezed

½ cup carrot juice (or more depending on desired consistency)

Packed with a variety of fruit and vegetables, this smoothie will cover your daily fruit serving in one shot. The natural fruit sugar is converted in the body to energy pretty quickly, so this is a great trade for your morning coffee with a more leveled energy output.

Email me your favorite smoothie inventions with their names to be featured on bozwellness.com

MEAL PREP IS A KEY TO SUCCESS

There are so many gimmicks that promise weight loss or changes to your overall body composition, ranging from wonder pills, special workouts and special eating plans put together by any and everybody that promise you will lose 10 pound in 10 days. With all of these options, how are you supposed to know what really works? I don’t know about all the new diet fads and which ones are most effective, but preparing your meals in advance is one thing that does work for sure.

While we are working hard in class a few days a week, this is a great start to working towards the body you desire, but we must not forget that it is also important, actually more important, to make sure to monitor your eating habits throughout the week. This is the most important obstacle to overcome, and failure to do so will make it next to impossible to get the results you want. It is a fact that you can’t out work a bad diet. The math is simple the calories you take in through eating (lets not forget drinking), minus calories you burn daily through everyday activities and exercise determines your weight. Yes, there are other factors that might play a role in weight loss or weight gain (medical conditions, medication, etc..) but calories in, versus calories out sums it up in the simplest way.

To be one hundred percent honest with you, if you stay within your suggested caloric intake (recommended calories your body needs to function), you can eat whatever you want and not gain weight, but there are two problems with that. The first problem is, bad calories in equals horrible calories out. Just imagine how you feel after a week vacation of eating and drinking whatever you want. I personally feel horrible, my energy level is usually lower then normal and I have a sluggish feeling for days after. You can’t put cheap gas in your Ferarri and expect it to perform at high levels for an extend period of time, it will eventually crash and burn. Reason number two is calorie density. According to NASM (National Academy of Sports Medicine), the average adult male that is moderately active needs 2200-2400 calories per day, while the female counterpart needs 2000-2200 calories per day. One sit down meal at your favorite restaurant can cover well over half of your daily calories in 30 minutes, not adding the two beer/wines/ or margaritas you had to wash the food down. I just looked at T.G.I. Fridays menu, and the Jack Daniels Sampler Appetizer is 1,830 calories. As a result of the one meal, you are now left with between 200-500 calories for the rest of the day, so unless you are snacking like a bird on little pieces of bread, you are going to go well over that recommended number. Now imagine eating out like that 3 to 4 different nights a week.

On the other hand, good calories in equal great calories out. Your overall energy level and performance in class is directly related to how you are feeding your body. Putting premium gas in you Ferarri will help it to perform at optimal levels.

meal prep

As some of you already know, I will be competing in my first physique competition on Oct. 3 2015 in Baltimore Maryland. This is a competition where men and women who workout all day and measure every calorie, get spray tans and parade around the stage in their bathing suits flexing there hard earned muscles. I have less then 35 days to get my body ready for this, and sometimes I wonder why I signed up for it at all. In order to maintain a health body fat percentage, I am going to use a simple, yet effective strategy that takes a little time upfront to prepare, but if you are consistent that the results will show in due time. This strategy is called meal prep. Every meal except one cheat meal per week will come from my lunch bag filled with Tupperware.

I take time on Sunday to cook Breakfast, lunch and dinner for Monday thru Wednesday, and then repeat this process on Wednesday evening for the days to follow. Since I have an open schedule on weekends, I focus my preparation for weekdays.

To keep things simple, I have a few items I like to mix and match. My tupperware always includes a green of some sort (I love spinach or broccoli), protein (Eggs, Chicken, Turkey, Fish are my favorite) and sometimes a complex carb for extra energy (potatoes, rice, pasta). By doing this I am making sure that my body is getting the proper nutrients from a balanced, well cooked meal, and that I am reaching my daily caloric intake based on my specific goal.

Recommend caloric intake, (required calories for the day) varies from person to person based off their specific goals. An individual who wants to gain weight or muscle mass, would have a higher daily caloric intake versus an individual who wants to maintain or lose weight and muscle mass.

An app I like to use on my phone is Myfitnesspal. While this method is not as accurate as weighing your portions on a food scale, it can give you an idea of your daily calories. This app will also give you a good estimate of what your calories should be for the day.

So, now it is time to go buy a 10 pack of Tupperware and put those cooking skills to work. The old saying goes “If you fail to plan, then plan to fail”, and an eat whatever is available meal plan is one surefire way to move further away from your physique goals one meal at a time.

meal prep picture

8 reasons to drink 1 gallon of water per day

I have a love/hate relationship with water. Yes, I know it is good for you and your body needs it to function at its peak, but it can be boring to drink. One or two liters of water seem possible, but close to 4 liters in one day may seem like a tall and intimidating task to most.

My journey with the gallon a day started a few years ago when I was training for an obstacle course race with a friend. Since the race was to be done in Florida mid summer, we were expecting to sweat a lot. In preparation for this event, we decided to try the “Gallon a day for 30-day” challenge I had seen online weeks prior. Now, I am not an internet fad type of guy, but I saw this particular challenge beneficial for my current situation. After doing some of my research on the safety of this challenge, we decided to go for it. The big question was, how was I ever to finish a gallon of water a day 30 times? After using a few Jedi mind tricks, that I will discuss later, I was able to finish 26 out of 30 days, falling short on only 4 days.

The first week was an adjustment, with the frequent trips to the bathroom. After my body made that adjustment, I will say the pros far outweighed that one con.

While I am no longer participating in the “Gallon a day for 30-day” challenge, this Is a health habit I have kept close to me since then. I aim to drink a gallon of water a day, sometimes I am a few ounces short, and sometimes I go well over. Below are eight reasons you should aim to hit that gallon mark.

1. Your body needs it.

The adult body is made up of 60% water, so it is safe to say that water is the most important nutrient in for the body. About two thirds of the water in your body is inside cells (intracellular) to help them function, the other one third is disturbed out side the cells (extracellular) in brain, spinal cord, small and large intestines and other body tissue. An individual can go for an extended period of time without food, however without water an individual can last only a few days.

 2. It makes you hit the recommended amount

According to the food and nutrition board, an adult male should drink a minimum of 3 liters a day, while females should drink 2.2 liters a day. I do agree that these should be the bare minimum for all, but factors such as body composition (height, weight) activity level, sweat rate and climate are not taken into consideration. Since healthy individuals have the ability to maintain a proper water balance by excreting excess water, one gallon a day is a surefire way to stay properly hydrated while taking all internal and external factors into account.

 3. How much can you eat?

Your stomach adapts to your eating pattern. When you eat or drink a lot at one time, it expands to accommodate what you just put in your body. It is a fact that most Americans overeat and portions are sized to feed Shaq. Drinking a nice 16-24 ounces of water with your meal should leave your stomach just enough space to eat the correct portion size. The purpose of eating is for energy, not to get full, and water will help you not to over eat while keeping portions sizes closer the correct.

4. Are you really hungry?

         Most of the time we mistake our bodies thirsty feeling for a hungry feeling. Forcing you to take in extra calories at times when they are not really needed. When you start drinking your gallon of water, there will be no confusion of hunger or thirst because you will always be hydrated.

5. Save the Kidney

The kidney is the key organ of water homeostasis and the removal of toxins. When you don’t drink enough water, your kidneys cling to any little bit of water they can get by concentrating urine, this makes urine darker amber sometimes with a pale smell. Studies show that the kidney handles fluid excess better then fluid deficit (Mack,2010). Aim for urine to be pale yellow or lemonade colored.

6. Skin benefits

With your skin being close to 30% water, don’t expect any wrinkles you have to disappear, but the plumpness and elasticity of your skin will increase resulting in a nice clearer complexion, less oily and more moisturized skin.

7. You drink close to/ if not a gallon of liquid a day anyways.

Two or three glasses of beer or wine at happy hour, soda or juice with your food, two cups of coffee in the morning (20oz is 2 cups, and I am guilty of that). All those drinks I mentioned is close to 60oz of liquid combine, put it down and pick up the water.

8. Replace liquids lost during your workout.

In most cases Gatorade is not necessary and other sports drinks are not necessary. There must be a good water and sodium balance in the body to maintain hydration. Sodium loss is mostly affected by sweat rate. In long duration events where sweat is steady for over 90 minutes or in extreme heat is when you should reach for a sports performance drink. In workout class or sporting events lasting less then 90 minutes, water is sufficient because sodium will be replaced during meals.

For the next 30 days, I challenge you to drink a gallon of water a day and see what affect it has on your body. A few tricks I used to conquer this 128oz mountain was to break it down into manageable goals. I started by drink and refill a 16 ounces bottle 8 times a day. About every hour to 90 minutes, I drank my 16oz. Once I got confortable then, I moved up to drink and refill a 32 ounces bottle four times a day. The last trick that helped me the most was making a water sangria (NO ALCOHOL). I always put fresh squeezed lemons in my water, sometimes I will add limes, cucumbers or watermelon to add a different flavor to it. Now I am a professional and I carry a gallon jug around with me most of the time.

water

Sources

Powers, Scott, and Edward Howley. Exercise physiology: Theory and application to fitness and performance. 8th. New York: McGraw-Hil, 2012. Print

Tack, Ivan. “Effects of Water Consumption on Kidney Function and Excretion.” Nutrition Today 45.Supplement (2010): n. pag. Web.

Popkin, Barry, Kristen D’Anci, and Irwin Rosenburg. “Water, Hydration and Health.” National Institute of Health, Aug. 2010.

Live Well, Eat well.

We work hard in class to develop the body we want, but regardless of the amount of weight or intensity at which we work, you will not work off a greasy cheesesteak or your favorite dessert in our time together. The saying “you can’t out train a bad diet” is true. Without the right nutrition plan, you will not get the best results possible.

With so many food options when you leave the house, how do you know what to choose? Between the all fast food out there, convenience stores loaded with sugary candy and cakes, to different aisles in the grocery store, it is easy to grab a quick bite to eat when you are hungry. The real question is, what is that quick bite doing inside your body? Is the food you just picked to curb your appetite taking you a step closer to your overall body composition and health goals, or is it moving you further away?

Note, I am not a nutritionist; but in addition to the nutrition courses I took during college, I decided to dive deeper and educate myself on nutrition through numerous books on the topic along with trial and error on my own body. While everyone has different body types and goals, this information can be used to reach any goal you have with the necessary modifications.

In the following posts, we will explore the major food groups called macronutrients, and how the body uses each. I will also give you a few good choices from each. You will be able to mix and match one from each category to make satisfying, nutrition-packed meals and snacks.

 

Macronutrients…

Macronutrients are the foundation of our diet. They consist of proteins, carbs and fats. Let’s take a look at each in more detail…

Protein

Why is it important?

In the quest for a lean body, this macronutrient should be at the top of your list. With the exception of nuts, whose health benefits are usually sabotaged by high salt content, it is close to impossible to get protein on the go. This is why most of us fall victim to excess carbohydrate intake, which in return can lead to excess body fat. As with all food groups, protein plays a part in many different bodily functions. It is essential for muscle tissue repair, preserving lean muscle mass, and a secondary energy source, to name a few. Whenever you do strength training, there are micro tears that happen in your muscles, which usually causes soreness. The amino acids in protein, link on to the amino acids in your body and helps those muscles repair, becoming bigger and stronger, which is continually a process every time you workout.

The Center for Disease control recommends 56g of protein for men, and 46g of protein for women daily. For weight loss and fat burning purposes, my recommendations are slightly higher. I suggest your minimum protein intake is equal to 1gram of protein per 2 pound of bodyweight (120 pound female should take 60g of protein per day). While some, would not mind to get that daily amount through Steaks and chicken wraps, it can be extremely expensive and time consuming. This is where supplements such as protein powder come into play. Most of these products are milk based; Whey and Casein protein are the two main types. One scoop of protein powder usually amounts to between 24-26 grams of protein per serving. This is a convenient option when it comes to helping you meet your daily requirements. For those who might not want to go that route, there are also plant based protein powder options as well. I will discuss supplements more in-depth in a later post.

 

Carbohydrates

What are Carbs and how do they work?

Just like Protein, carbohydrates wear many hats, but this food group’s primary focus is to supply the body with energy, either immediately or over prolonged periods of time. Carbohydrates are either a sugar, starch or a fiber. When you eat carbs, they are converted into sugar (glucose) in the body. Carbs that are needed immediately are transported through the bloodstream in the form of glucose to the major organs and muscles to provide energy. When it is not used immediately it is stored in the body’s liver and muscle tissue, in the form of glycogen as a back up source of energy. When carbs are eaten in excess of what can be used immediately or stored in muscle tissue, it is then distributed throughout the body in the form of adipose tissue (body fat).

Good carbs versus bad carbs?

While fruits and vegetables are carbs, you can consider almost all vegetables and most fruit to be good carbs. They are considered good carbs because glucose from these foods are “slowly and steadily” distributed through the bloodstream after digestion. “Faster acting” bad carbs, lead to the bloodstream being loaded with glucose in a shorter window. These “Fast acting” Carbs are the ones you want to stay clear of most the time. They are most beneficial immediately after an intense workout, to help the body get quick energy and to replace your back up energy stores.

A good source to check out a list of “slow vs fast” acting Carbs the Glycemic index (GI), this list gives you an idea of how quickly your body processes foods into sugar. High GI foods convert into sugar faster then Low GI foods. Please take more into consideration then just an items placement on the chart; also consider the overall nutritional benefit of the food.

 

FATS

What are Fats?

Will all the Fat-free and Low fat labels out there, this is probably the most misunderstood of all the food groups. This macronutrient is used in the body as a secondary source of energy, and it is a carrier for certain vitamins (A,D,E,K). Fats help maintain normal blood cholesterol in adults and also play a role in growth and brain development in children.

There are four mains types of fats, two you want to keep in your diet, the other two I would save for cheat meals if not totally eliminate them. Monounsaturated and Polyunsaturated fats are the ones that are good for you and aid in heart health and cholesterol. These fats are usually plant, nut or fish based and if not a solid are liquid at room temperature, such as Avocados, Olive oil, Nuts, Fish, Sunflower oil, Canola oil etc. Saturated and Trans Fats are the bad fats which should be limited or avoided. These fats play a major role in elevating cholesterol levels while increasing risk for certain diseases as well. Opposite to the two healthy fats above, these tend to be solid at room temperature. Saturated fats include mostly animal products (unclean cuts of red meat, whole-fat dairy products, butter, cheese etc.). Trans fat includes donuts, muffins, and fried foods, candy bars.

 

Meal Planning Made Easy

Putting your meals together. 

Now that we know the role of each macronutrient, here are some tips to help make the most of your meals. 

Portion size– A fist size serving of each food group with each meal is an ideal serving size. As I stated in a prior email, prepping your meals in advance for a few days is a good way to prepare these meals and to make sure portions are right.

Protein for Breakfast Most people eat a Carb loaded breakfast to start their day. Aim to add protein to your first meal, consuming 20 grams within your first 20 minutes of waking up on non-class days (2 -3 whole eggs, or one scoop of protein powder). Since protein can cause you to feel fuller then most carbs, have your protein within a 30 minute window after class on mornings we workout.

Sugar– Whenever you’re eating something prepackaged, such as juice or canned sauce, check the sugar per serving. If there is more then 7-8 grams of sugar per serving, then save it for a cheat day.

Smaller/More frequent meals- You have probably heard this before, and it is valid information. This helps keep your metabolism working, and keeps your energy balanced throughout the day, while feeding your newly acquired muscles. Try to eat every two- three hours. While cooked food can be challenging to eat in the middle of work projects, here is where a blender or protein powder and mason jars can come in handy. A smoothie with fresh fruits and vegetables, and a scoop or protein powder, or even just protein powder mixed with water or almond milk is a great in-between meal to hold you over. Set your phone alarm for every 2.5 to 3 hours, so you know when to eat or snack.

Timing of food-  Protein and high fiber carbs are good to eat throughout the day. Aim to eat starches and high GI foods either earlier in the day or immediately after a workout, cut these out of your diet for the day at 630-7pm.

Cheat- Whatever you do most is where the results come from. If you eat clean majority of the time, expect the results to show based off your clean eating. Pick a 36-hour window to eat and drink whatever you want. Its can be the same time every week, or it could change based off your upcoming schedule, but aim to keep that window consecutive and only cheat within that allotted time. I would also put alcohol in this window since it is empty calories that slow down the fat burning. Eat clean for 5 and a half days, cheat the rest.

Bozwellness approved

PROTEIN CARBS FATS
Chicken Whole Wheat bread (Starch) Avocados
Lean Turkey Meat Unsweetened Oatmeal Olive oil
Lean Ground beef Sweet Potatoes (Starch) Canola oil
Salmon and other fish All Vegetables (high in fiber) Sunflower oil
Turkey Breast  All Fruits(Check GI chart) Omega 3 (Found in Fish)
Eggs/ Egg whites Brown rice (starch) Nuts (Walnuts, Almonds etc)
Lean ham Yams (starch) Peanut Oil
Sirloin Steak Baked potatoes (Starch) Peanut butter
Tuna Whole Wheat Pasta (starch)
Crab
Almonds and other nuts
Beans and Legumes
Quinoa
Hemp
Tofu

Bill Phillips put it best “Exercise is the Spark, Nutrition is the fuel. Without both, there can be no flame-no results”. Be consistent in your attendance to class, and use this information as directed and you are well on you way to reaching and surpassing your health and fitness goals.

Live Well