Tag Archives: competition

Aug. 31.

The Yo-Yo Affect

The Yo-Yo Affect

Weight cycling and Metabolism


The growth of personal trainers in the last 5 years is needed but what are needed more is trainers who seek out knowledge from more qualified experts and whose driving motivation is not money. Media, marketing and money have created a rise in quick fix systems and health coaches who promise the world in “easy” quick fixes; under deliver in nutritional knowledge and leave the client with a slower metabolism after big rebounds in weight.

How many diets have you tried?

How many times have you regained the weight?

What did you learn through these diets about nutrition and your body?

Is it harder to lose the weight today?

I (Jay) have been a trainer for over 14 years and have seen fad diets cycle themselves through main stream media.  Most of these fad diets will deliver “results” but the biggest result of a diet should be attaining your goal by learning your macro boundaries and maintaining your results by implementing the proper exit strategy from the caloric deficit. I myself have attained goals using unrealistic, un-maintainable and un-scientific measures. Over the last four years I have learned more about nutrition and how the body works and completely changed my ways of dieting. Not consuming enough calories, food restricting and over training left me feeling like I had an eating disorder, with a severely damaged metabolism to go along with it. Today, as I get ready for my first show in 4 years I have to go through a process of metabolic adaptation.

How to lose fat


Diet induced thermo genesis- Thermo genesis is heat inside the human body. Diet induced thermo genesis is an increase in heat and energy expenditure brought on by food and water. Diet induced usually is by consuming fewer calories than the maintenance metabolic rate or burning more calories than you consume.


How the body reacts

Any diet where there is less energy consumed then burned, in turn will cause the metabolic rate to slow down. The body will try to keep homeostasis by forcing the metabolism to adapt to the lower caloric intake in efforts to maintain the same body weight. Over time the metabolism will become more efficient; burning less calories and keeping the body mass the same regardless of the caloric deficit or energy output.  Once the metabolism becomes efficient so does the mitochondria inside the cells. Mitochondria are the power house of cells producing ATP (energy readily used by the body) from glucose.  An efficient metabolism is what you DON’T want.

Hormones also play a role in weight loss. Hormones tell you when you’re hungry, thirsty and full. Studies have shown that when thermo genesis becomes adaptive hormones cause a decrease in satiety and an increase in hunger.  Food also regulates the thyroid and the body’s natural testosterone level, which is important even for women.  Leptin and insulin levels are regulated by food. Insulin has gotten a bad name but is important for fat loss in the active person.  All these can affect the body’s ability to lose weight and cause a faster regain if reverse dieting is not practiced.

The Regain

Do you ever feel like it was the cookie that made you fat?

There is name for the regain after dieting, post –starvation obesity. Diets most time leave you hungry and wanting everything you have restricted yourself from. You indulge in more calories and the body immediately begins to retain any extra calories you feed it.

Your metabolic rate slows down while dieting and your hormones are thrown off…so how do you stop dieting once a goal is hit and not gain all the weight back?  First, the body needs planned re-feeds. Re-feeds are usually scheduled or are thrown in based on the body’s current progress. Re-feeding temporarily increases leptin and bring back up the metabolic rate. Second, the body cannot diet forever! Calories eventually need to be brought back to the maintenance level.

Why stop dieting NOW

The science and experience of those of us who have dealt with metabolic damage is one of the most frustrating experiences. Dieting leaves you feeling prisoner to “it” in order to keep from regaining. No one should feel any one food is the cause of fat gain and no one should feel they need a certain pill or system to lose weight. The freedom is in learning through dieting flexibly.

5 ways to Identify fad diets..


  1. It focuses on avoiding foods or a macronutrient (example, Adkins ).
  2. It promise a certain weight lose in a specified time.
  3. It requires supplementation.
  4. It has a name:  21 day fix, It Works..etc.
  5. It puts multiple people on the same plan and is adjusted the same way for everyone.


Results are in the knowledge, not the pill.


Insel, Paul, Don Ross, Kimberley McMahon, and Melissa Bernstein. Nutrition Fourth Edition. 4th ed. London: Jones and Bartlett, 2011. Jones and Bartlett, 2011. Web. 10 Aug. 2015.

Trexler, Eric T., Abbie E. Smith-Ryan, and Layne E. Norton. “Metabolic Adaptation to Weight Loss: Implications for the Athlete.” JISSN. Journal of the International Society of Sports Nutrition, 27 Feb. 2014. Web. 21 Aug. 2015.


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Apr. 13.

The Mind Behind the Magic

 The Mind Behind the Magic

Bodybuilding, figure, physique, bikini competitors

132As  a teen I would look at figure competitors in such awe! “That is possible??” I’d say to myself as I surfed online looking at contests and photos of some of the best women in the industry. At about 18 I decided to start pursuing this dream. I competed a few years later at 21 years old then again at 22 and 23 years old. Over the years of competing there is a certain mindset I had to learn to have that not everyone has if they have never gone through this journey of competing. Here are 6 tips to effectively keeping your mind focused on the stage!

1. Envision it from day one! If you do not envision it every week you will be unhappy with the results every week. Find a competitor online who may look similar to your body type and DON’T STOP posing, training and dieting until you are there. Mirror practice from day one. Start to learn the posing and envision yourself on that stage…Winning! The more your body gets acclimated to the movements on stage the easier posing will be and the better your muscles will begin to form in that way.

2. Step by step. Do not worry about what your diet will be like in 2 months or how much cardio you will be doing. Take it day by day because your body may end up and surprise you!

3. In it to Win it but Focus on You! What I mean is when competing you must find a balance because you may not win but to be disappointed it is almost silly. Stepping on stage after months of hard dieting and training to be JUDGED is a huge accomplishment! Train, eat and pose to win but make sure you are on that stage at the end of the day for your own sense of accomplishment, only you know where you have come from!

0504. Have selective hearing. My first year in the industry I was pulled in so many directions because every trainer thought they knew the best way to prep me for a show. Every body is different in this sport and sticking to one trainer and one trainer only is the best way to get results! Many competitors do not diet or do cardio in a healthy manner so I would watch out for that but sticking to one trainer regardless, allows the trainer over that season or over the years to learn your body and what works to you.

5. Learn. Though you may be shredded don’t get stuck in a know it all mentality. There is a lot of knowledge and new studies out there and you will miss it if you think you know it all.

6. Prioritize. Competing used to absolutely rule my life, or the life I didn’t have because I competed. Make sure while coming in to a show you plan ahead so you make time for other priorities in your life.

Bodybuilding is a mind, body and spirit journey. Never give up and never stop learning!

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