Hey there!

One of my personal training clients had several random nutrition questions, so I recorded her questions and my answers to them below.

You may have some similar questions, so hopefully I’ve been able to answer those below!

If not, just leave a question as a comment on the post below, or send me an email.

Enjoy!

STAY FOCUSED, STAY FIT!

ZAY

What up?!

So I was feeling pretty good today, I actually had a break during the middle part of the day for once, so I was able to work out after having a few good meals in me and a decent amount of energy.

The video below is of the strength circuit part of the workout; I didn’t have anyone there to film the first part of the workout.
I apologize about the last minute or so of the video being sideways……my camera girl is new to using the flip cam, and I didn’t realize she had done that until after watching the video!

So here’s the killer fat shredding, strength building circuit workout I did today!

Dynamic Warm-Up

Repeated 3 stes, 10 reps each, no rest

*Prisoner Squats
*Jumping Jacks
*Seal Jacks

Strength Exercises

*Power Cleans
4x 5, 5, 5, 3 (135 lbs & 185 lbs)

*Incline B.B. Bench Press
4×5, 5, 3, 3 (225 lbs, 245 lbs, 255lbs)
Strength & Fat Burning Circuit

Repeated 3 times, minimal rest between exercises (as you’ll see in the video), 2 minutes between sets

*Sledgehammer Tire 8 reps (per side)
*Take Off Sprint Pulling Tire (Up & Back)
*Pulling Tire (Up & Back)

*Training Ring Pushups 12-15 reps

*Single Leg Squats on Bench 8 reps (per leg)

*Training Ring Rows 12-15 reps

*B.B. Push Press 6-8 reps

*1 Arm D.B. Swings 6-8 reps (per side)

And that was it!

The video below was the 2nd set through of the circuit.

No intro or anything on the video, just straight raw strength, endurance, muscle-building, fat melting action the whole time!!

So that is it for today!!

Have a great weekend!

Til next time,

STAY FOCUSED, STAY FIT!!

ZAY

Ok,

I’ve posted an email below that I got from a friend of mine. He is getting ready for his upcoming wedding this summer, and he has been busting it working out, losing fat, building muscle. He looks great! Looks like a totally different person than he was a year ago.
He’s always asking me questions about how to step up his training, take it to the next level, or avoid plateauing.

I’ve posted the exact email below, as well as my response to him, b/c this goes to show how even “personal trainers” can mis-inform people, and I think a lot of folks are still caught up on the low-carb thing, even though that fad passed about four years ago.

Friend’s email
“Hey bro,

What do you think of the Keto diet? I had a trainer at the gym recommend it to me. So, I of course did some research and it sounds legit. Amp, the trainer, keeps saying “you gotta get your body to burn fat for energy, and not carbs.” This diet sounds like the way to do that. I have concluded that I am an endomorph, and from my understanding, that means I have a degree of insulin resistance. I am thinking of giving this a shot but wanted to get your opinion. I have included one of the articles I read on it.

Zay’s Friend

[I've omitted the links to the articles, b/c the people that write on this particular site are idiots, and I would never want to direct you there.]

As for cardio, I began it again this week. On off days I am going to go first thing in the morning and do 15-20 minutes of HIIT and then lift in the evenings. On working days I will mix up whether I lift or do cardio when I get off.”

My Response

OK,

First off, that “trainer” is an idiot. You can tell him I said so, and give him my phone number if he wants to learn something about nutrition and the way the body actually works. (I don’t get information reading muscular development & muscle & fitness, so I’m probably a little advanced for his education level). If he wants to argue with me, then don’t give him my number.

Secondly, do keto diets (low-carb) diets work? Simple answer: Yes.

Should you go on one? No. Unless you are preparing for some kind of competition, i.e. bodybuilding, where you are trying to lose a certain amount of weight/bodyfat, dehydrate your body and are fully prepared to regain all the weight that you’ve lost on said diet once you start eating normally again.

A little lesson in metaphor on what carbs actually do in and for the body. Carbohydrates are your body’s primary fuel source. Think about them like logs for a fire. If you are doing cardio, high intensity interval cardio (as you should always be doing) or doing resistance training, your body will use any & all available carbohydrates as an energy source. This is not a bad thing. In order to get the fire (your metabolism) to burn hotter, you have to add logs, right? You can’t take logs out of a fire and expect it to get bigger and burn hotter.

Same thing with your body. You should be eating slow-digesting, unrefined, unprocessed carbs as much as possible, and things with little to no sugar in your diet. What having these types of carbs in your diet will do is make your body have to digest longer throughout the day between each meal. You burn calories digesting food, so the longer your body is digesting something the better, b/c that means you’re burning more calories.

Let me back up. If you’re not eating something at least every three hours regularly already, don’t even bother messing with any thing else. That should be your primary focus. Just switching from three meals per day to 5 or 6 meals per day will jack your metabolism up enough to get you through any plateau you may be at.

Anyways, if you’re eating those types of carbs in each meal, or most meals, you’re body is going to have to work that much more all day long, burning calories as it goes. Then, when you’re ready for activity, i.e. weight lifting or interval cardio, your body has an ample fuel source to allow you to perform those workouts intensely.

I shouldn’t be so harsh on that trainer, he’s just coming from a fundamentally flawed perspective, probably from reading to many muscular development magazines. See, some people like your boy think that the primary goal of exercising and doing cardio is to burn fat!

Bullshit!!!!!!!

The primary goal of cardio and working out is to build muscle tissue and burn as many calories in the process, regardless of what type of calories your body uses!

MUSCLE BURNS FAT. PERIOD.

Not cardio, not weightlifting, not caffeine or ephedrine, not anything else save for the possible exception of growth hormone (need more scientific studies to definitely prove) can directly burn fat in your body.

That’s it!

So with that in mind, what should be your main goal? To build, maintain & fuel muscle tissue, right? One of the best selling e-books of all time says everything you need to know in the title of the book: “Burn the fat, feed the muscle.”

The calories you burn and the muscle you are breaking down while in the gym don’t mean shit compared to what you do to rebuild and fuel those muscles. Muscle tissue burns fat all day, every day so that it can survive.

Focus on this, and think about everything else from this perspective from reading from here on out. Your main two goals are ALWAYS, whether in the gym or walking around daily life are:
1) Build, maintain and fuel muscle tissue
2) Burn as many calories as possible

So with our corrected perspective, let’s look at what happens to your body on a low-carb diet. That’s all a “keto” diet is. When you’re body is deprived of carbohydrates it goes into what is called a ketogenic state.

I’m drawing on all of this from years of reading and researching (scientific shit like journal articles, lit reviews and real certifications, not Men’s Health, Muscle & Fitness & an I.S.S.A certification) as well as my own personal experiences and those of my clients.

OK. First, your workouts.
Your muscular and cardiovascular systems need carbohydrates to work properly, efficiently and intensely. Throw out the carbs, throw out intense workouts, b/c that’s what’s going to happen. “But you’re body will be burning fat, though! Woo-Hoo!”
Nope, sorry slick, it won’t.

When you do long, slow boring cardio at an extremely low pace for 30 minutes to an hour, and there are not carbohyrdates available in your system, the body can use fat as a fuel source. The only problem is, you burn so few calories, it doesn’t fucking matter! And you don’t burn any additional calories after the cardio session either.What’s the goal?! Burn as many CALORIES as possible. So throw that kind of bodybuilder cardio crap out the window; don’t even bother with it unless you have a broken leg.

High intensity interval cardio actually goes into the same category that resistance training does in regards to what your body does during and after the workout, so I’ll speak about them as the same thing.

When you workout and your body does not have carbohydrates available as fuel (as in a low-carb diet), your body CAN NOT UTILIZE FAT AS AN ALTERNATE FUEL.

What it does do, however, is break muscle protein down into amino acids and converts them into a “type” of carbohydrate through a process called, actually you don’t care, sorry, to the point! Two problems with this: one, the “type” of carb that it creates sucks as a fuel source. It’s like putting kerosene in your car’s gas tank; it will work, but not nearly as efficiently or like it’s supposed to. Two, it doesn’t “break down muscle tissue” like you do when you’re doing resistance training, it destroys it. Like, it’s gone, you wasted the time you spent getting it. This is contradictory to our main goal, which is to build, maintain and fuel muscle, right?
Ever hear or read any bodybuilders complaining about “losing too much muscle” while prepping for a show? That’s why. They really are losing muscle.

Two, your everyday life.
Your energy level is gonna hit the shits. You’re going to be aggravated constantly, in a pissy mood with everyone, you’re going to be constantly tired, and you’re going to be hungry. Additionally, with all of the muscle you’ll be losing from your workouts, combined with & because of your lack of carbs, your testosterone level is going to drop and your estrogen level will increase. Sounds exciting, right?

Yeah, decreased sex drive, decreased ambition, slower metabolism, and mood swings like a bitch sounds like the way to go for me.
Trust me on this one, low-carbing makes your everyday life suck, not to mention you hate going to the gym too b/c your workouts suck so bad b/c you have no energy, and you still look like shit.

So there’s the problem with keto or low-carb diets. Will you lose weight & bodyfat? Yes for a little while, but it is counterproductive to what your main goals are, and I guarantee you will gain back (and usually plus some) all of the weight you lose while on the diet. I promise.

So what’s the answer?

1) Eat every 2 1/2 to 3 hours, for 5 to 6 small meals per day
2) Train intensely during your resistance training workouts, whether doing full body circutis or doing bodypart super-sets, tri-sets and giant sets. Never stop to talk & bullshit during a workout.
3) High intensity interval training cardio. If you don’t feel like you just went 13 rounds with Rocky Balboa after cardio, you didn’t hit it hard enough.

See, numbers 2 and 3 help you accomplish your #2 goal, which is to burn as many calories as possible during workouts & throughout the day. (So does #1, but that’s pretty obvious, so I’m just gonna focus on 2 & 3).
EPOC (Exercise post-oxygen Consumption) is a measure of how elevated your metabolism (the calories you’re burning) is after a workout. Studies have shown that with both high intensity interval training cardio and intense resistance training, EPOC will stay elevated for up to 48 hours after a workout session. This is why folks that I train don’t have to workout 6 to 7 days per week like clients of trainers who train their clients like bodybuilders.
Their metabolism (calorie burning) is elevated over a normal level for up to four days after our workouts!

With doing long, slow, boring cardio, EPOC does not increase at all. Ever. The calories you burn during that time are all the calories you burn, and then your metabolism returns to normal.
Resistance training when you are carb depleted inhibits you from being able to train intensely enough to raise your EPOC enough to make the difference you are looking for.

Regarding your body type.
Will you be able to lose bodyfat while eating 500 grams of carbohydrates per day like an ectomorph? Yes, but you’d have to be having some severely kick-ass workouts regularly to do it. This isn’t practical, as it increases fatigue, decreases rest & recovery time, and increases risk for injury.
It’s a little more practical to keep your carbohydrates in a moderate range (as long as they’re healthy, clean carbs), like in the 150 to 300 grams per day range.
Insulin resistant? Not likely. But you can go and get tested by an endocrinologist or an internal medicine DR to find out for sure.

One other super-common myth that your trainer boy has probably said or will say in response to some of the stuff I’ve told you. “You can’t lose fat & build muscle tissue at the same time.”
Here’s a little secret: That’s not true. But, that would be another hour long email, and I’ve got shit to do!

In conclusion, I would not recommend low-carbing unless you decide you want to be a bodybuilder. Period.
Just eat clean, eat frequently, and kick the shit out of yourself during workouts, and you’ll lose bodyfat, I promise.

Oh yeah, and if you are planning on doing high intensity interval training cardio in the mornings, make sure you eat some carbs before you go do it. Remember, your body can’t burn fat doing that type of cardio, so it’s gonna drain your blood sugar level first before it starts breaking down the muscle protein, and that will make you light-headed and nauseated, not a good combo when doing that type of cardio.

ZAY”

Hopefully I’ve shed some raw light on keto or low-carb diets for you.

Stay focused, stay fit

Isaiah

A friend of mine recently sent me a message on Facebook telling me about how he went to a GNC type place because he wants to lose some weight, and he ended up getting sold over $150 worth of supplements that was some “hard core shit” that would help him lose weight.

He messaged me to ask what he really needed to do to lose some body fat, and whether or not he needed all of the fat loss supplements that he just bought. I still don’t get why my friends wait til they get “sold” on supplements, an infommercial training program or product, a useless diet plan, or an overpriced gym membership before they ask me what they really need to do to lose fat fast, but that’s neither here or nor there.

This is actually a question that I get asked all the time:
“Do I need supplements for fat loss?” As well as the follow up question, “What supplements should I take?”

First, allow me to explain that all supplements (except the cheesy “eat whatever you want & still lose weight” pills like lipozene) are designed to supplement a current intelligent & effective diet & exercise program. So to end this one quickly, if you aren’t exercising intensely doing intense circuit weight resistance training at least three days per week and doing intense interval cardio training three days a week and eating properly, you do not need fat loss supplements.

I hate to burst your bubble, but this includes the majority of the population. Most health club members, folks that enlist “weight loss” centers, and people trying to work out at home using ab products, etc. fall into this category. Typically, the only people that are eating a healthy meal plan and exercising intensely enough to be effective are those that are working with a progressive, educated fitness professional.

So, if you are exercising intensely enough, and eating a healthy balanced diet that will allow you to lose weight, do you need fat loss supplements?

The easy answer is no. You can still lose body fat and maintain or gain lean muscle tissue without fat loss supplements. Even if you hit a plateau, you can make adjustments with your diet and exercise program that will allow you to break though any plateau that you may hit.

Now once you have gotten your nutritional house in order, there are some supplements that you can, and should, take that will assist you in your fat loss efforts.

The first thing (actually everyone should be taking this) is a complete daily multivitamin, like VGF 25+. While daily multivitamins aren’t typically though of or marketed as, a fat loss supplement, it can help you lose body fat. Comparing your body to a car, if the good food and healthy diet that you are eating is your gas, a multivitamin is like the oil. Even if you’re using premium gas and keeping the tank full, you’re going to eventually have to start putting good oil in it in order for it to keep running properly.

Secondly, if you are trying to lose fat, you need to be drinking a great post-workout shake, within 30 minutes after your workout. This shake needs to have the protein and carbohydrate mix (ideal ratio is 2:1 carbs to protein). What this does is allow your body to stop breaking down muscle tissue (what happens when you do resistance training), and speeds up your metabolism. Remember, muscle tissue is your metabolism, so if you stop the breakdown of muscle, you are helping your body to burn more fat. In every study where participants have either drank or not drank a carb & protein mix shake post-workout, the participants that drink shake always lose more weight, a higher percentage of body fat, inches and improve performance. An example of a perfect (and great tasting) post-workout protein shake is Prograde’s Workout.

You never need any kind of appetite suppressants; you don’t want your appetite suppressed, because you should be eating something every three hours or so, for five to six small meals per day.

As far as fat burners and other stimulants go, they can help speed up your metabolism for short periods, but will typically make you crash. Also, if you start to use caffeine or other stimulants, they are just like any other drug in that you will have to progressively  use more and more in order to get the same effect.
With that being said, stimulants can be a great supplement to take before your workouts to help you increase the intensity of your workouts, thus allowing you to do more work and burn more calories both during and after your workouts. Just be aware of some of the consequences of using them, and realize that you don’t “need” them to lose fat.

In conclusion, my friend did get “sold” on a bunch of stuff he didn’t need, unfortunately. You simply do not need traditional fat loss supplements if you know how to manipulate your workouts and nutrition plan, or if your fitness professional does.

Stay focused, stay fit!

Isaiah

P.S. Please feel free to leave comments or questions below about my take on fat loss supplements!

Did you know that you offend people who hate themselves and their health?

Allow me to back up for a moment.

I don’t mind offending people. I certainly don’t go out of my way to anger people or offend their beliefs or life choices or anything, but I do offend folks sometimes, and it doesn’t bother me. I’ve been doing it for years, and it’s just kind of what happens when you speak the truth, define differences between right & wrong, and offer definitive opinions in today’s world of “Everyone’s OK, tolerate everything.”

However, I realize that some folks don’t like to offend others, so I just thought I’d let you know that you, by exercising and trying to get into shape, offend fat people, and give you a list of things you need to do to make sure that you don’t offend them any more.

You definitely have to stop coming to the club to exercise, you need to stop working out at home, taking the stairs instead of the elevator at work, parking more than four spaces away from the front in parking lots, stop making healthy choices at the grocery store, and don’t even dare think about eating healthy when you are out in public!!
Actually, to further accomodate the rest of society that is unhealthy & addicted to the food first lifestyle (60% of Americans are overweight, and as high as 35% are estimated to be obese), go ahead & stock up on junk food, plan on eating at Micky-D’s three nights per week, and why don’t you be a dear & make folks feel like you’re doing your part to kill yourself as quickly as they are by chain smoking cigarettes and boozing every night too?

I’m being facetious, obviously.

I’ve been blown away before by many things in the fitness industry, typically excuses that people come up with to not exercise and be healthy (”I can’t afford a membership/personal training”–yeah, cause DR bills are SOOO much less expensive; “I want to lose 30 lbs, but I don’t want to sweat,” & I think I’ve told you before about the woman I offered to train for FREE but she wouldn’t do it b/c her DR had told her to walk on the treadmill for 30 minutes three times per week to lose 30 lbs in 8 weeks.) but this one has seriously derailed my thinking.

An employee from Nona’s Italian restaurant has come out and harassed Kelly & our boot camp members several times (for those that don’t know, our boot camp clients exercise all over outside, and typically in the common area between the buildings) about being out there, and their customers being able to see them exercising. Of course, there is nothing they can do about it, as we all pay rent & CAM, and that is a common area, so it has become humorous to us now.
“Funny, haha, they’re eating & gaining weight, our clients are working out & losing weight! Hahaha,” ya know, that kind of thing.

Last night though, the guy came out and said that he received a complaint from one of his customers who said that they were offended at watching our boot campers working out, getting healthier, getting in shape, trying to make sure that they were around to see their kids graduate college and be able to still function & play with their grandchildren.

OFFENDED???!!
I realize that there are a lot of backwards things going on in this country, where we’ve gone from calling “evil” or “wrong” to calling it “good,” or “right,” but, what?!

By trying to better YOUR life through health, fitness and living a positive lifestyle, you OFFEND someone who is slowly killing themselves through their food addiction and inactive lifestyle.
You offend them because of the THEIR guilt, but you are the one expected to stop your behavior.

I’ve never once complained to the owner of the pizza place when I’ve walked out of my gym and run into a cloud of cigarette smoke, or when I roll into the parking lot Saturday mornings & there are beer bottles everywhere, or when I’ve been outside with my boot camp and we smell his employees and the band members out back smoking pot.

I’m pretty sure both those things are bad for you, but I’m not OFFENDED that folks choose to do that to themselves because I choose to live a healthier lifestyle, nor am I even offended that they do it so closely to a “healthy place” like a gym.

But you and the rest of our members & clients doing something healthy near an unhealthy place offends their customers.

I am absolutely blown away by this. I’m not typically as forward with this type of thing, but this just really set me off, and I’m super protective of my personal training clients anyways, but if watching someone who cares enough about their health and their lives to exercise offends you: Get off your ass, do what they’re doing, and LOSE WEIGHT.

PLEASE leave your comments below and let me know if you have had experience with this, or if you’ve ever personally “offended” an unhealthy person b/c of your eating or exercise choices.

ZAY

Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. Why can’t I see my abs?”

Well, before I reveal your six-pack abs blueprint, let’s first get rid of some very important myths about how to get six-pack abs:

Myth#1- Weight loss is the key to seeing your abs

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.

So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking. Ask any of my clients, and they will tell you how much I preach this. The scale is absolutely pointless when it comes to helping you change your dress size and the way your body looks.

Myth#2- Do lots of abs work to preferentially burn off stomach fat

WRONG!

Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection. See what I mean- spot reduction doesn’t work!

See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then if you have time, you can do some extra core work if it makes you feel like you’re “working” your abs. Just look around and see how often boot camp or personal training clients are using the ab machines or doing sit-ups/crunches: NEVER! Think with all of our years of experience, expertise and education their may be something to that?

Myth#3- Crunches and Sit-ups are the best exercises for your abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration cardio to burn the fat covering your abs

WRONG!

I know I’ve hit this nail on the head a lot, but again, I know what I’m talking about, even though most of our members keep refusing to listen, thus refusing to lose fat and get into the shape they want to. Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!

Without further adieu…

The Anti-Crunch Six-Pack Abs Blueprint:

Step#1- Lose the fat that is covering your abs so that you can see them

A.) Eat to lose fat and elevate metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B.) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise#

Exercise Category

Exercise Variation

1

Double-Leg: Bilateral Hip-Dominant

Hip Extensions

2

Push: Horizontal Push

Push-up Variation

3

Single-Leg: Unilateral Knee-Dominant

Single-Leg Wall Sit

4

Pull: Horizontal Pull

Body Weight Rows

5

Core: Linear Stabilization or Trunk-Dominant

Upper Body Twist Variation

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

Exercise#

Body Weight Cardio Variation

Body Weight Cardio Exercise

1

Linear

Locomotion Emphasis

Stationary Running

2

Lateral/Rotational

Locomotion Emphasis

Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my client’s favorite (and most hated) core workouts. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Pillar Workout- Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:

“Suck in your gut – give yourself a wedgie – be flat like a diving board.”

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.

Until next time…

Stay focused, stay fit!

ZAY

Instead of buying something for your family member or friends that will encourage laziness, over-eating, and weight gain, why not buy them a fitness related gift?
Or you could tell other people what you’d like for Christmas!
Due to the “recession” that so many folks are choosing to participate in, I’m only giving “10 Days of Christmas” gift ideas instead of 12……I’m not in a recession and I’m sure you’re not either, but I guess I don’t want to make anyone feel bad! LoL!

Here’s my Top 10 Fitness Christmas Gifts List:

1) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better just as good, and sometimes better, than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Jacksonville/St Augustine area, come work with us for the best personal training in North Florida by visiting Look Better Naked Boot Camps!
We’ll change your life and have you looking better naked this New Year, guaranteed!

2) A Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. If you are like me and most of my clients, you probably feel like you don’t have the time or energy to give to a daily stretching routine.

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jump-start the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Trainer’s Wholesale. My brand of choice is PB Elite Foam Rollers , I have used it for the last several years and I swear by it! Just click on the link below to check it out and order one for yourself or a loved one!
PB Elite Foam Rollers

3.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a total nut job who creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them year round to fit in quick effective workouts at home or on the road. To get the best bands in the business check out Resistance Band Training

4.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

5.) A Gift Card to Native Sun Whole Foods, Trader Joes, or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Native Suns to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought organic foods was just for rich people or hippies, but was I wrong! (Take a note of that; I’m only wrong once every 7 1/2 years). I shop organic when I’m able to these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

6.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

7.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like ProGrade Lean, found at Get ProGrade.com

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at ProGrade Combo Packs

8.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

9.) Fitness Book or Subscription to Fitness Magazine

Everybody needs to read up on health & fitness information, even if it’s from crappy magazine sources that only provide parital information! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I’m not a big fan of any so-called fitness magazines, because I know the whole truth about the parital truths and marketing gimicks they are trying to push, so I can’t recommend any. However, there are many fitness books out there that will give you valuable information about how to reach your personal fitness goals.
One of my favorites was written by two of the premier health & fitness professionals in the country, trainer Alwyn Cosgrove & Nutritionist Mike Roussell. Their book and program is called Warp Speed Fat Loss, and I can’t rave about it enough! Check it out at WarpSpeedFatLoss.com

10.) IPOD

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. an’t workout without my IPOD, nor can I train a boot camp session without one!

Stay focused suring the holiday season so that you can Stay Fit during the New Year!
ZAY

[Make sure to ignore this post if you WANT to gain weight this holiday season!]

Ok, so I’ve already hit on a few of these things leading up to Thanksgiving, but I’ve learned in my business things need to be repeated often to set in, especially when it comes to nutrition! So you’ll probably hear more about this later too! It’s just to help you out, I don’t like to repeat myself just for the heck of it!

There are several damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

This is exactly why I offered everyone to come workout with me on Thanksgiving morning! I guarantee that not only did those of you that worked out with me burn a ton more calories than folks that didn’t, you consumed fewer calories than you normally would at a holiday meal, and you also burnt more of those calories off due to doing such an intense workout!

2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast

I’ve said this before, but it bares repeating. Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is built to store fat to survive. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

This is easier to do if you will stay on your normal eating schedule of downing something every two to three hours. Eat until you are satisfied, not uncomfortable. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means fewer calories consumed during the ensuing feast. My favorite strategy is to workout in the morning, follow it up with a post-workout shake, then eat a regular post workout meal, down a 1 liter of water before the holiday meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns. Also, if you haven’t realized this yet, I’ll give you a little insight. If you are used to eating clean food and you splurge for a big meal, a day or a weekend, your stomach is going to pay for it the following few days, trust me.

6.) Drink Water!

Want an “appetite suppressant” that isn’t a pill and won’t caust you an arm & leg. Drink water! Water takes up space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is crucial that you don’t  eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal. That includes dessert! Just wait until you’re hungry again before you eat again!

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation!), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

If you’re serious about not gaining a bunch of ugly body fat this holiday season, then resist the temptation to turn one bad meal, or even one bad day of eating into a weekend, week or even a month of eating like crap!

9.) Never Eat Junk Food for Breakfast or Before Bed

This is kind of a general recommendation, something that should be applied all of the time anyways. Just thought I’d throw it in there for the holiday tips too! Eating a highly refined carbohydrate meal (i.e. sugar; cereal, doughnuts, pastries, etc) first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Portion Control!

This is pretty simple, but is one of the biggest problems people that need to lose weight face. Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

(OK, I decided to give you three more tips; tis the season for giving, right?!)

11.) Avoid Empty Liquid Calories and Alcohol

I know, for some folks, there is no chance of dropping the booze, especially around the holidays. But do you know how many empty calories you add to your nutrition plan when you drink? One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. (Ever binge out on pizza or Taco Bell late night after drinking too much?)

Additionally, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week! That’s just the alcohol; add in the sugar and or fattening mixers of soda, fruitty mixes, or stuff like egg nog, and you can get an entire day’s worth of calories in a few drinks!

12.) Use “better” substitutes if you can’t use “good” ones.

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. Let me repeat that: the absolute worst thing that you can do is to eat a meal that is high in both fat and carbs.The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Stay focused, stay fit

Zay

Good morning!!

I was training my 5:00 a.m client this morning, and talking about what her & the family’s plans where for the big Turkey Day tommorrow, and as I always do, I was advising her on nutrition while she was training.

I gave her some advice that I always give my clients around the holidays, and wanted to share with you!

So, how can you make it through Thanksgiving weekend, or any “eat as much as you can” holiday?

First, move!
Workout if you can, or even if you’re traveling, try to get out and walk or do something active. One of the reasons that so many Americans do gain weight during the holiday season is that we combine overeating unhealthy foods with inactivity. Even going for a walk before and/or after the big meals burn calories that you won’t sitting on the couch! Try to make it a family event if you can, so you don’t miss time with the family! Suggest everyone go for a walk around the neighborhood, or if you have an athletic family, suggest a softball or basketball game at a local park.
If you’re like me, and have to watch football from Thursday through Sunday, go for a walk or do one of the 20 minute body-weight workouts that I’ve given before in between games or even at halftime.
Whatever you do, just don’t veg-out all weekend!

Second, and this is most important for preventing weight gain: keep eating.

What? Zay, have you lost it? Are you already on some kind of turkey high?! Hahaha!

No, I haven’t lost it. As you should know by now, the most important facet of nutrition for fat loss is meal frequency, or eating many times throughout the day. Around the big holidays, alot of people will stop eating, or not eat breakfast in preparation for the “big meal” and the snacking and desserts that follow. So if you’re eating five to six times per day, every three hours or so, don’t stop just because you know you’ll be indulging a bit for the holiday!
See, I’m not going to give you ideas about how to make your Thanksgiving dinner good for you, or give you “healthy” dessert ideas. Eat what you want to; enjoy what the holiday is all about: eating good food while spending good time with family and friends, and don’t stress about what’s on your plate like you do the rest of the year!
If you keep your meal frequency up, a couple of things will happen. One, that meal frequency will help keep your metabolism high, so when you do overeat, or just eat something “bad” for you, your fast metabolism will burn it off sooner than if you’ve been starving yourself. Of course, when you eat after starving yourself, your body stores as many of those calories as possible as fat.
Two, if you’re eating on your regular schedule leading up to the big meal, and the days full of watching football that follow, you probably won’t be able to overeat as much as you traditionally do, so you won’t even be taking in as many calories as most folks!
So, like I said, just keep eating! Keep your meal frequency as high as you usually do throughout the weekend, and you can avoid storing those unhealthy calories and gaining extra bodyfat like you usually do during the holidays!

I hope you and your family have a great Thanksgiving!

Stay focused, stay fit
ZAY

Hello!

First, Happy Thanksgiving week to you & your family!

As you probably already know, there’s only one nutrition company I believe has your best interests at heart. And when I heard they were having a rather unusual sale for Thanksgiving I had to tell you about it.

You see, ProGrade Nutrition has two big reasons to be thankful this week.

1- They have completely revamped their website. It really is cool and it makes ordering SO much simpler.

2- They have just released their brand new Anti-oxidant formula-Prograde Longevity.

Oh, and the interesting part is it’s an 11% off everything sale. Here are some other details I want to make sure you know about:

- Again, you receive 11% off all Prograde products.

- It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.

- Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code your clients will need at checkout is:

thanks

(Yes, it all needs to be in lower case.)

- In case you missed it, the website is ProGrade Nutrition