Here's a great article that pertains to both men AND women!
“Some of my heaviest clients eat fewer meals in a day,” Villacorta says.
What happens when you put off eating is your metabolism starts to slow down and your body begins to store fat. And, the bulk of that fat gets stored in your midsection, Villacorta says.
http://men.webmd.com/features/mens-top-five-gut-busting-mistakes
Saturday, May 07, 2011
Saturday, March 26, 2011
Thursday, March 24, 2011
Feedback Always Welcome!
"Thanks for doing the nutritional challenge. I needed it to get on
track.
I don't have a hard time losing weight when I am focused and it
gave me just the right push to get on track again.
I think I've lost 8lbs so far and I KNOW I've gained muscle.
A few people have told me they see it so I feel good about it all.
Your bootcamp has been a life changer for me. See you on Monday!"
K.S./Cedar Park, Texas
track.
I don't have a hard time losing weight when I am focused and it
gave me just the right push to get on track again.
I think I've lost 8lbs so far and I KNOW I've gained muscle.
A few people have told me they see it so I feel good about it all.
Your bootcamp has been a life changer for me. See you on Monday!"
K.S./Cedar Park, Texas
Friday, March 04, 2011
Simplicity And Courage
It's an interesting time to be part of "the new fitness movement."
Every time I turn around there is a new workout program to try (P90X, Insanity, HIIT (high intensity interval training, etc).
There's a new piece of equipment to try (TRX, perfect pushups, ab machine, etc).
There's a new fitness celebrity DVD to buy (Jillian Michaels, etc).
And while all of this makes the fitness industry interesting and exciting, it's easy to get overwhelmed and confused.
So stop.
Take a moment.
And ask yourself this question.
Do I really need to pay attention to all of these new DVDs, training programs, and new pieces of equipment?
The answer?
Probably not.
As I review my training over the years - since 1985 - I realize that the best physical gains (and mental gains) came when I used Simplicity and Courage.
"The high tech crowd will never admit it, but it takes COURAGE to train on basic exercises (barbells and dumbbells) and simple workouts.
Why does it take courage to train simple, basic and old-fashioned?
Because it forces a man or a woman to admit that there are no secret formulas, no magic answers and no pseudo scientific solutions and that nothing matters other than the amount of effort one puts into ones training.
A lot of people are AFRAID to put forth that effort.
It's far easier to to tell oneself that the reason I lack the body that I want is because there is some secret looming out there on the horizon.
And perhaps I'll discover that secret in the next fitness DVD, new piece of equipment or new training program." (paraphrased from "Strength, Muscle and Power" by Brooks Kubik)
Bottom line.
Keep your training program SIMPLE.
Use basic exercises like squats, deadlifts (yes, women too) and pull ups.
Add resistance to the bar.
Use heavier dumbbells.
Use courage.
Simplicity and courage are all you need.
This is how we train at FullForceFitness.
We use simple basic exercises in a fun, friendly supportive environment.
We lift, we pull, we sprint, we run, we punch, we kick, we jump, we crawl and then we stretch.
It's fast paced.
And it burns tons of calories.
Session 63 starts on March 28th 2011.
Check it out at www.fullforcefitness.net
STRENGTH, MUSCLE AND POWER.
Every time I turn around there is a new workout program to try (P90X, Insanity, HIIT (high intensity interval training, etc).
There's a new piece of equipment to try (TRX, perfect pushups, ab machine, etc).
There's a new fitness celebrity DVD to buy (Jillian Michaels, etc).
And while all of this makes the fitness industry interesting and exciting, it's easy to get overwhelmed and confused.
So stop.
Take a moment.
And ask yourself this question.
Do I really need to pay attention to all of these new DVDs, training programs, and new pieces of equipment?
The answer?
Probably not.
As I review my training over the years - since 1985 - I realize that the best physical gains (and mental gains) came when I used Simplicity and Courage.
"The high tech crowd will never admit it, but it takes COURAGE to train on basic exercises (barbells and dumbbells) and simple workouts.
Why does it take courage to train simple, basic and old-fashioned?
Because it forces a man or a woman to admit that there are no secret formulas, no magic answers and no pseudo scientific solutions and that nothing matters other than the amount of effort one puts into ones training.
A lot of people are AFRAID to put forth that effort.
It's far easier to to tell oneself that the reason I lack the body that I want is because there is some secret looming out there on the horizon.
And perhaps I'll discover that secret in the next fitness DVD, new piece of equipment or new training program." (paraphrased from "Strength, Muscle and Power" by Brooks Kubik)
Bottom line.
Keep your training program SIMPLE.
Use basic exercises like squats, deadlifts (yes, women too) and pull ups.
 |
| Erin R. getting intense |
Add resistance to the bar.
Use heavier dumbbells.
Use courage.
Simplicity and courage are all you need.
This is how we train at FullForceFitness.
 |
| Dawn S climbing the rope |
We use simple basic exercises in a fun, friendly supportive environment.
We lift, we pull, we sprint, we run, we punch, we kick, we jump, we crawl and then we stretch.
It's fast paced.
And it burns tons of calories.
Session 63 starts on March 28th 2011.
Check it out at www.fullforcefitness.net
STRENGTH, MUSCLE AND POWER.
Wednesday, March 02, 2011
Thursday, February 24, 2011
How Important Are Calories When Trying To Get Lean?
By Chris Aceto
Q) In terms of getting lean, how important is counting calories?
A) I'll get right to the point. A lot of nutritionists still stick exclusively with calories as the one and only factor that determines a person's ability to gain fat or lose fat. They conceptualize or water-down the fat burning
process to a simple math equation. I like to kid and say "That's why a lot of math teachers are fat." In other words, while mathematics are clean and concise measuring tools, when it comes to fat loss, they don't always work. Let me explain a bit more.
Years ago, when I was studying nutrition in college, all the teachers used the energy balance theory in explaining how the body adds or drops body fat. The energy balance equation holds that getting lean is nothing more than a math equation. There are "calories in" from the food we eat on one side of the equation and "calories out" (burned up) on the other side of the equation; sort of like a scale in perfect balance. The overwhelming belief then is that a person only has to create a calorie imbalance by eating fewer calories and the result will be non-stop fat loss. See the math? "If you eat 2000 calories but your body burns 2700 calories, then you'll lose body fat." But, is this really how it works? Absolutely not; there's more to it. In addition to calories, hormones play a monumental role in regulating fat loss. There are fat-storing hormones and fat-burning hormones. In general, when you eat fewer calories than the body burns, the body will release a greater amount of fat-burning hormones. And, if you eat more calories than the body burns, the body will release more fat-storing hormones. However, with prolonged dieting, the body sometimes changes its mind and actually stops releasing fat burning hormones even when calories remain low. At that point, the math no longer works. Additionally, there are many other factors that determine whether you'll produce fat-storing or fat-burning hormones. The types of calories you eat-carbs, protein, or fat-- affects fat-storing and fat-burning hormones, as well. In general, carbs tend to release fat-storing hormones while protein tends to release fat-burning hormones. Dietary fat can do both depending on what sources you consume. It can increase fat-storing hormones or increase fat-burning ones.
Meal frequency (how many times a day you eat), protein intake in relation to carbohydrates, the time of day you exercise, the type of meal you eat before and after exercise, and supplements all influence whether you will release fat-storing or fat-burning hormones. All these factors tend to make the calorie balance theory somewhat obsolete. At the very least, you cannot expect to follow the calorie balance theory exclusively and burn away as much fat as you want. You have to gain control of your hormones.
I'll outline how the above factors play a role in skewing the calorie balance theory.
(1) Carbohydrates
Carbs release insulin, which is a potent fat storing hormone. Insulin drives carbohydrates (glucose) into fat cells causing the body to accumulate body fat. Hormonally, carbs are a fat-storing food.
(2) Protein
Protein increases thermogenesis; heat production. In short, when you eat protein, the body experiences a mild increase in body temperature. As body temperature rises even slightly, calorie burning rises. The result is that when you eat protein, your metabolism actually increases. Protein also influences thyroid levels so it can definitely be considered a "fat-burning" food.
(3) Ratio of Carbs to Protein.
If fat-burning is your goal, then no meal should contain radically more carbs then protein. Why? The carbs override the fat burning and thermogenic boost associated with protein. So, if you eat 3 cups of rice and a small chicken breast yielding 800 calories or 2 cups of rice and 2 chicken breasts also yielding 800 calories, you can expect greater fat storing effects when the meal is higher in carbs then closer to a 50-50 balance of carbs to protein.
(4) Meal Frequency
This one is huge. If you want to lose bodyfat, eat 6 times a day. First, every time you eat, you experience a small increase in metabolic rate just by virtue of a greater thermogenic effect. Second, smaller meals suppress the release of cortisol, a hormone that decreases testosterone levels. Maintaining a higher testosterone level helps support fat-burning hormones. Finally, multiple meals keeps blood sugar - the amount of digested carbohydrates floating around in the blood - stable. Stable sugar levels, in turn, tend to keep fat-storing insulin in a neutral state.
(5) Pre-Training Food
If you're going to hit the weights, stick with low glycemic carbs-- oatmeal, cream of rye cereal, yams and buckwheat noodles- in the meal prior to training. These carbs digest slower which keeps insulin levels lower. Lower insulin levels before training allow the body to tap fatty acids from body fat as a back-up fuel source to muscle glycogen.
(6) Post-Training Food
Here's where you need to eat. You should eat a higher protein and carb intake (from mostly high glycemic carbs) post-workout because it speeds growth and recovery. After training, you want insulin levels to rise (not explode!) because it's at this point that the body enters a serious rebuilding mode. Insulin under normal circumstances can store body fat; however, post-workout it kick-starts the rebuilding process, exclusively. That means no fat storage. You see, insulin is both a fat-storing hormone and muscle-potentiating hormone. Here's the catch; higher insulin levels after training is desirable. It causes growth without stimulating fat storage. That being said, a lot of bodybuilders eat a silly amount of carbs post-training which simply kicks up fat storage. There's a happy medium here. You need the insulin to kick start recovery but "shoot for the clouds not the moon".
(7) Night-time Eating
When you sleep the body releases growth hormone, which not only helps rebuild muscle but also increases fat burning. However, when you eat a lot of carbs just prior to bed, the body's natural GH release tends to get suppressed. Stick with protein-- chicken, turkey, lean beef, egg whites and fish-- at night and add some low calorie vegetables to them. That will keep your carb intake under control allowing for maximal GH release to occur.
(8) Pre-cardio
Cardio burns fat by dragging fatty acids out of fat cells and burning them within the muscles in small areas called the mitochondria. Cardio also causes changes in the body that favor fat burning; greater total calorie expenditure and an increase in fat-burning hormones. Eating before cardio can put a damper on that hormonal shift. In other words, when you eat before cardio-- especially carbs-you'll experience a smaller increase in fat burning hormones which translates into less fat loss. That's why you should do cardio on an empty stomach. Or, at the very least, don't eat any carbs. You can probably get away with a small protein snack since that won't alter the beneficial hormonal change brought on by cardio exercise.
Q) In terms of getting lean, how important is counting calories?
A) I'll get right to the point. A lot of nutritionists still stick exclusively with calories as the one and only factor that determines a person's ability to gain fat or lose fat. They conceptualize or water-down the fat burning
process to a simple math equation. I like to kid and say "That's why a lot of math teachers are fat." In other words, while mathematics are clean and concise measuring tools, when it comes to fat loss, they don't always work. Let me explain a bit more.Years ago, when I was studying nutrition in college, all the teachers used the energy balance theory in explaining how the body adds or drops body fat. The energy balance equation holds that getting lean is nothing more than a math equation. There are "calories in" from the food we eat on one side of the equation and "calories out" (burned up) on the other side of the equation; sort of like a scale in perfect balance. The overwhelming belief then is that a person only has to create a calorie imbalance by eating fewer calories and the result will be non-stop fat loss. See the math? "If you eat 2000 calories but your body burns 2700 calories, then you'll lose body fat." But, is this really how it works? Absolutely not; there's more to it. In addition to calories, hormones play a monumental role in regulating fat loss. There are fat-storing hormones and fat-burning hormones. In general, when you eat fewer calories than the body burns, the body will release a greater amount of fat-burning hormones. And, if you eat more calories than the body burns, the body will release more fat-storing hormones. However, with prolonged dieting, the body sometimes changes its mind and actually stops releasing fat burning hormones even when calories remain low. At that point, the math no longer works. Additionally, there are many other factors that determine whether you'll produce fat-storing or fat-burning hormones. The types of calories you eat-carbs, protein, or fat-- affects fat-storing and fat-burning hormones, as well. In general, carbs tend to release fat-storing hormones while protein tends to release fat-burning hormones. Dietary fat can do both depending on what sources you consume. It can increase fat-storing hormones or increase fat-burning ones.
Meal frequency (how many times a day you eat), protein intake in relation to carbohydrates, the time of day you exercise, the type of meal you eat before and after exercise, and supplements all influence whether you will release fat-storing or fat-burning hormones. All these factors tend to make the calorie balance theory somewhat obsolete. At the very least, you cannot expect to follow the calorie balance theory exclusively and burn away as much fat as you want. You have to gain control of your hormones.
I'll outline how the above factors play a role in skewing the calorie balance theory.
(1) Carbohydrates
Carbs release insulin, which is a potent fat storing hormone. Insulin drives carbohydrates (glucose) into fat cells causing the body to accumulate body fat. Hormonally, carbs are a fat-storing food.
(2) Protein
Protein increases thermogenesis; heat production. In short, when you eat protein, the body experiences a mild increase in body temperature. As body temperature rises even slightly, calorie burning rises. The result is that when you eat protein, your metabolism actually increases. Protein also influences thyroid levels so it can definitely be considered a "fat-burning" food.
(3) Ratio of Carbs to Protein.
If fat-burning is your goal, then no meal should contain radically more carbs then protein. Why? The carbs override the fat burning and thermogenic boost associated with protein. So, if you eat 3 cups of rice and a small chicken breast yielding 800 calories or 2 cups of rice and 2 chicken breasts also yielding 800 calories, you can expect greater fat storing effects when the meal is higher in carbs then closer to a 50-50 balance of carbs to protein.
(4) Meal Frequency
This one is huge. If you want to lose bodyfat, eat 6 times a day. First, every time you eat, you experience a small increase in metabolic rate just by virtue of a greater thermogenic effect. Second, smaller meals suppress the release of cortisol, a hormone that decreases testosterone levels. Maintaining a higher testosterone level helps support fat-burning hormones. Finally, multiple meals keeps blood sugar - the amount of digested carbohydrates floating around in the blood - stable. Stable sugar levels, in turn, tend to keep fat-storing insulin in a neutral state.
(5) Pre-Training Food
If you're going to hit the weights, stick with low glycemic carbs-- oatmeal, cream of rye cereal, yams and buckwheat noodles- in the meal prior to training. These carbs digest slower which keeps insulin levels lower. Lower insulin levels before training allow the body to tap fatty acids from body fat as a back-up fuel source to muscle glycogen.
(6) Post-Training Food
Here's where you need to eat. You should eat a higher protein and carb intake (from mostly high glycemic carbs) post-workout because it speeds growth and recovery. After training, you want insulin levels to rise (not explode!) because it's at this point that the body enters a serious rebuilding mode. Insulin under normal circumstances can store body fat; however, post-workout it kick-starts the rebuilding process, exclusively. That means no fat storage. You see, insulin is both a fat-storing hormone and muscle-potentiating hormone. Here's the catch; higher insulin levels after training is desirable. It causes growth without stimulating fat storage. That being said, a lot of bodybuilders eat a silly amount of carbs post-training which simply kicks up fat storage. There's a happy medium here. You need the insulin to kick start recovery but "shoot for the clouds not the moon".
(7) Night-time Eating
When you sleep the body releases growth hormone, which not only helps rebuild muscle but also increases fat burning. However, when you eat a lot of carbs just prior to bed, the body's natural GH release tends to get suppressed. Stick with protein-- chicken, turkey, lean beef, egg whites and fish-- at night and add some low calorie vegetables to them. That will keep your carb intake under control allowing for maximal GH release to occur.
(8) Pre-cardio
Cardio burns fat by dragging fatty acids out of fat cells and burning them within the muscles in small areas called the mitochondria. Cardio also causes changes in the body that favor fat burning; greater total calorie expenditure and an increase in fat-burning hormones. Eating before cardio can put a damper on that hormonal shift. In other words, when you eat before cardio-- especially carbs-you'll experience a smaller increase in fat burning hormones which translates into less fat loss. That's why you should do cardio on an empty stomach. Or, at the very least, don't eat any carbs. You can probably get away with a small protein snack since that won't alter the beneficial hormonal change brought on by cardio exercise.
Saturday, February 19, 2011
Wednesday, February 16, 2011
Monday, February 14, 2011
Sunday, February 06, 2011
Words From Jack Lalanne
It's very easy to rationalize, however, and say, "What the hell. I didn't get enough sleep" or "I'm too busy" or "I've got this little ache or pain." That's all bullcrap. You do it. It's tough. It's hard. I'd rather take a beating sometimes than get in that gym every morning. Anyone who gets up that early and says he likes it is a goddamned liar. The only good thing about it is that when I'm finished, I look at myself in the mirror and say, "Jack, you've done it again!" I've won another battle over myself, and that's what it's all about: conquering me. If I didn't do it, I'd be lying to myself. If I lie to me, I lie to you and wreck everything that Jack LaLanne stands for. If I'm not an example of my philosophy, it sure isn't going to turn anyone else on. - Jack LaLanne
Saturday, January 29, 2011
No B.S. Fitness
A lot of fitness programs promise the moon.
With very little effort on your part.
But deep down you know that there is only 1 way to reach your fitness goals.
Radical change.
Change makes a lot of us instantly reject the idea.
Change makes us uncomfortable.
We'd rather simply ignore the fact that we need to change our habits in order to obtain good health and fitness.
But with change, comes self discovery.
Enlightenment.
And success.
But the process usually begins with some sort of discomfort.
Perhaps waking up at 5am to make the 5:45am FullForceFitness class.
Perhaps staying consistent with your nutritional program.
But beyond that initial discomfort comes success.
And that success is a valuable gift.
More valuable than sleeping in.
More valuable than the dessert or cheeseburger and fries.
Don't miss out on an incredible opportunity to transform your life through fitness.
Experiment with your life.
Wake up earlier.
Go to bed earlier.
Just start an exercise program right now.
RIGHT NOW.
Do some light stretching for 3 - 5 minutes.
Then knock out 10 push ups, 10 squats and 10 Burpees.
Congratulations - you just finished your first workout.
Tomorrow do 11 push ups, 11 squats and 11 burpees.
Then do 12 push ups, 12 squats and 12 burpees.
Keep going until the end of February.
Take 1 day off per week from this program.
At the end of February, you'll be amazed at what you've accomplished if you've been consistent with this program and with your nutrition.
Post your results here and let me know how you did.
Just Start Right Now! (and hold the B.S.)
note - always get your physicians approval before starting an exercise program.
Google push up, squat and burpee if you're not sure how to perform these exercises.
Check out http://www.fullforcefitness.net for an elite workout program surrounded by incredibly motivated, supportive people of all types.
Have a great day!
Scott York
With very little effort on your part.
But deep down you know that there is only 1 way to reach your fitness goals.
Radical change.
Change makes a lot of us instantly reject the idea.
Change makes us uncomfortable.
We'd rather simply ignore the fact that we need to change our habits in order to obtain good health and fitness.
But with change, comes self discovery.
Enlightenment.
And success.
But the process usually begins with some sort of discomfort.
Perhaps waking up at 5am to make the 5:45am FullForceFitness class.
Perhaps staying consistent with your nutritional program.
But beyond that initial discomfort comes success.
And that success is a valuable gift.
More valuable than sleeping in.
More valuable than the dessert or cheeseburger and fries.
Don't miss out on an incredible opportunity to transform your life through fitness.
Experiment with your life.
Wake up earlier.
Go to bed earlier.
Just start an exercise program right now.
RIGHT NOW.
Do some light stretching for 3 - 5 minutes.
Then knock out 10 push ups, 10 squats and 10 Burpees.
Congratulations - you just finished your first workout.
Tomorrow do 11 push ups, 11 squats and 11 burpees.
Then do 12 push ups, 12 squats and 12 burpees.
Keep going until the end of February.
Take 1 day off per week from this program.
At the end of February, you'll be amazed at what you've accomplished if you've been consistent with this program and with your nutrition.
Post your results here and let me know how you did.
Just Start Right Now! (and hold the B.S.)
note - always get your physicians approval before starting an exercise program.
Google push up, squat and burpee if you're not sure how to perform these exercises.
Check out http://www.fullforcefitness.net for an elite workout program surrounded by incredibly motivated, supportive people of all types.
Have a great day!
Scott York
Saturday, January 01, 2011
Weight loss after 40
Pretty good article about sensible weight loss after 40:
http://www.caring.com/articles/weight-loss-after-40
FullForce Approved!
http://www.caring.com/articles/weight-loss-after-40
FullForce Approved!
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