Tag Archives: diet

Aug. 31.

The Yo-Yo Affect

The Yo-Yo Affect

Weight cycling and Metabolism

diets

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

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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..

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  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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Oct. 22.

Introducing IIFYM: Flexible Dieting

There’s a science behind food that “fad diet”gurus won’t tell you!

First off, what is IIFYM?  This is an abbreviation for a new way of life, a way to eat what you want and get results (lose fat, gain muscle, get lean etc.)! Yes I know, sounds too good to actually work but this is no diet, no fad and honestly is the only way the majority of Americans will actually succeed, not at weight loss but living the rest of their lives in a healthier body they love.

The fitness industry is deceiving. Sure… do the diet where you go to the grocery store, buy a bunch of foods you dread eating, cut out your social life because everything revolves around food and honestly know in the back of your head you’ll fail. The low carb, the beach body, the paleo, the herbal life, they are all momentary diets! It may feel good to be part of something where you feel like you belong and are motivated but it does not make sense to me why an individual would start a weight loss diet they could not do forever?

no diet

IIFYM (flexible dieting) has no diet. There is no catch or multi level marketing gimmick. It has no restrictions. It can take you from obesity to a bodybuilding stage and actually let you keep your abs after the show! It loves pizza and pop tarts. It does not lie. It allows you to have your cake and eat it too.  It cuts nothing out of your life including gluten, sugar and alcohol (unless directed to by a physician.) It is, what all areas of your life should be, BALANCED! It saved my life.

What is a macro? Macros is short for macronutrients. There are two types of nutrients that regulate body processes, macronutrients and micronutrients.  Macronutrients are the larger part of your diet containing carbohydrates, proteins and fats. Therefore IIFYM does not restrict any of the 3 macros. Micronutrients are that of vitamins and minerals which make up less of your daily diet but usually come from more whole foods.

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What fits?  There are several considerations on how to establish what your macros should be. Namely your goal, your age, your output and your life in general.Everyone’s diet unless directed by a physician should contain a certain amount of carbohydrates, fat, protein and fiber.  Once you know your allotted amount of macronutrients you can eat what you want in moderation as long as it fits in your macro profile.

As someone who was diagnosed with anorexic, then went to restrictive clean eating with binging days on “cheat meals,” IIFYM  was my life saver down a path of self destruction.  If your method of getting fit entails : a short list of foods you are allowed to eat, cheat meals,  is a “21 day fix,” it requires you to buy a certain brand of shakes or supplements, is 500-800 calories,  or if it requires a shot from a doctor;  I don’t need to tell you for you to know that these never truly promise a happy flexible way of living your life and maintaining your weight.

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I challenge you today if you know your diet is not the way you want to live your life to LET IT GO! In future blogs I will discuss more about IIFYM (flexible dieting) as well as share my progress and diet on the posts in my Operation Fit Mom articles.

 

Everything Great Takes TIME!

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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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Apr. 03.

Introduction to Nutrition

Introduction into Nutrition

Marketing, Media and the age of DIETS can get confusing and conflicting..Lets start with the basics!

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Weight loss, muscle gain, fat gain or maintaining weight are done by a equation of calories in to calories out, a law known as thermodynamics. Though your nutritional and cardiovascular needs may vary slightly, your body type, genetics and body composition do not influence fat loss as much as poor nutrition. Eat big, meaning eat more calories than you expend you will get big! “Eating big” having no relevance to carbohydrates but calories in general. Eat less calories than you expend you will get smaller, not meaning leaner, tighter or more fit…just smaller!

As a trainer I often hear how women do not want to get big. I realize they feel the need to tell me because I do carry around a lot of muscle but my muscle has little to do with lifting weights. Muscle has to do with eating, if I did not eat and lifted, I would not grow. If you “eat big” (more calories than your body expends) and lift weights you will build muscle. If you eat less than your body needs, which majority of people do and lift you will not gain muscle quickly; actually your body over time will do the opposite of what you want and you will gain fat and loose muscle.

One confusing but backed by science tip: Remember the body is made for survival! If you workout and do not eat enough the body will believe you will never feed it and it will shut down it’s metabolism and burn muscle for energy! Eventually resulting in more fat gain!

A few basic tips to begin weight loss:

  1. Evaluate your eating! Is there a time of day you over eat portions?  Are you eating from ALL food groups (yes, even carbohydrates)? Are you eating fibrous foods? Tracking your eating habits for a week or two is a great way to start to improve areas that need worked on.
  2. Are you thirsty or hungry? Though different hormones are released in response to being thirsty and hungry you may not know the difference! Tip: Before reaching for another snack try drinking a glass water!
  3. Are you like this hamster who runs on his wheel everyday but feels like his weight loss is getting no where!? If you are doing cardio every day or at least 3 times a week and not loosing fat, something definitely needs adjusting! Cut back on the cardio, let your diet and body’s metabolism work for you!

funny-pictures-hamster-worries-about-calories-in-his-cheese-cracker

All topics will be discussed in detail in later posts. All the knowledge I share in future posts is not my own. I am in constant research and have learned from many knowledge doctors and athletes as well as nutritional and anatomy courses. My own experiences though challenging have taught me first hand about the body. I have overcame anorexia and over came a damaged metabolism from competing and dieting improperly in the past.

Start to change health hindering habits today! Take this week to being making small changes. Week by week join in on the blog posts, ask questions, stop by our studio and get motivated! If someone else can make the changes so can you!

Nutrition is not about diets!

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