Read the Label

In this day and age of it is even more important to read the label of the products that you’re using.  You can’t simply just trust that companies have your best interest at heart or that you’re getting the product that is advertised.  This may not matter to some people but for others this can have dire consequences if there is something in the product that a person is not supposed to have for any various reasons. 

Case in point, I’ve been buying a certain type of protein powder for a while now.  It’s a great powder and has quite a bit of protein per serving.  The manufacturer makes a few different types of them from Zero Carb, Endurance, and Ready to Drink.  Now, I’m quite different when it comes to flavors because I hate chocolate and have all my life.  So it puts me at a disadvantage when shopping for protein powders because that’s the most popular out there.  I was lucky enough to find Isopure at the suggestion of my mentor who knew I was looking for specific things. 

I found a flavor that I liked and bought it and continued to buy it not bothering to read the label.  This has been months now.  Recently my online seller emailed me when I placed my order and informed me that they were out of stock and would I like to try another or wait.  Not wanting to be without I decided to try another flavor and found another that I liked.  I even had given some to my friend who is also a trainer. 

Well yesterday he and I were talking and we were wondering why the nutritional info was off from flavor to flavor.  Grabbing his bottle he and another trainer went over it and when I came up from my workout that had a HUGE surprise for me.  What I thought was the zero carb version was actually their endurance version which has carbs in it but the carbs are completely sugar.  Now I knew that I had been getting the endurance brand for a while but had never bothered to check the label.  Having sugars in my protein shake of that level has been contributing to my plateaus in weight loss.

So the morale of the story, read the label.  Now that I’m aware that I’ve been getting the wrong  product line of Isopure, I’ll be switching with my next order to the proper one and thus putting myself one step further to being on the right track for weight loss.

 Challenge Yourself.

Binge Eating: How do you know?

What is Binge Eating? 

Binge eating disorder is characterized by compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop. The symptoms of binge eating disorder usually begin in late adolescence or early adulthood, often after a major diet. A binge eating episode typically lasts around two hours, but some people binge on and off all day long. Binge eaters often eat even when they’re not hungry and continue eating long after they’re full. They may also gorge themselves as fast as they can while barely registering what they’re eating or tasting.

The key features of binge eating disorder are:

• Frequent episodes of uncontrollable binge eating.
• Feeling extremely distressed or upset during or after bingeing.
• Unlike bulimia, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

People with binge eating disorder struggle with feelings of guilt, disgust, and depression. They worry about what the compulsive eating will do to their bodies and beat themselves up for their lack of self-control. They desperately want to stop binge eating, but feel like they can’t.

So why am I writing about this?  You guessed it.  I have in the past suffered from this disease and to a degree still suffer from it.  I can’t say that I’ve learned to control it but I have found that recently my binges are smaller and less frequent in nature but they still happen nonetheless.  Certain foods always seem to set it off and unfortunately their foods that I really can’t eliminated from the house.  Lately, my biggest one has been peanut butter sandwiches.  I can manage to control myself to only have two of them but they are packed with peanut butter, probably enough for 4-6 sandwiches easily.  It never fails either, I know what I’m doing is wrong but for some reason just can’t stop myself from eating them. 

Now I know what most people would say, “Just don’t bring that stuff into the house.”  It’s not that easy.  I have a family and they enjoy peanut butter for lunch and snacks, bread is a needed essential in the house but we do try to get the healthy versions when at all possible.  I’ve even talked with other people about this very subject and you can tell when someone doesn’t deal with this or doesn’t understand.  Things like, “it’s all in your head”, “you can control yourself, you just choose not to”, or “that’s not a disease, it’s just you not having self-control or being lazy”. 

So I wanted to write this not only to admit to myself that I do have a problem, to hold myself accountable, and finally to show other people that just because you decide to change your life, lose weight, get into shape or anything else, you may still have to deal with things like this for a while.  The best thing you can do is admit that you have a problem, not matter what it is and seek some sort of help for it. 

Challenge Yourself.

What’s Next now that I’m Certified?

As some of you may know I have been studying for my Personal Trainer Certification for a while now.  I’ve actually been working on it since January and then finally enrolled in the course and began the official coursework.  With NASM (National Academy of Sports Medicine), you have 6 months to attempt your exam once you enroll.  Since I enrolled in August my official 6 month date was January of 2013.  Now, to prepare for this I actually took the Intro to Personal Training course earlier this year and then bought the official textbook and began reading that.  My goal was to be ready to take the exam before the end of year.  Working in a gym and being around other trainers also helped a lot because I was able to discuss what I was learning but also begin to put the theories into practice in my own workouts. 

Fast forward to October and I had been reading through the book over and over, it was light up like a Xmas tree with highlighter marks and had enough post-its sticking out of it to make up to pads.  After talking with a good friend I set my test date for October 31^st and began reviewing everything and taking the practice exam every couple of days to see where I was and what I needed to go over.

Well early last week I took the practice exam again and score over a 90% and began thinking.  I commented to my wife that I was thinking about rescheduling my test date since the 31^st was still 3 weeks away and my feelings were that I would drive myself crazy with stress if I waited til then.  I mentioned the same to my boss and he was convinced that I was ready, so afterwards I called and rescheduled my exam for this past Saturday.  As the day arrived I found myself with some butterflies but once I sat down at the computer and the test began and wave of calm washed over me and I went to it.  I managed to finish the 120 questions in less than 40 minutes and when I went out to the desk the proctor asked if I wanted anymore time.  I told him no because if I didn’t know the information by now then a few more minutes wouldn’t matter.  I was informed that I passed but since this is a pass/fail exam they do not give you an actual grade on it.  The proctor did tell me that I did really well and that I didn’t actually get many questions wrong. 

Even now a few days later it still really hasn’t sunken in and I often catch myself saying things like “Once I finished my cert”. But I am adjusting to it slowly. 

So what’s next?

Well, next up I will be embarking on my MMA specialization so that when training people I can design MMA type workouts to use to help people reach their goals.  After that I will be working on my Fitness Nutrition Specialist Certification so that I can get a deeper understanding of Nutrition and be able to help people more in depth with theirs. 

In the meantime I am currently working on 2 other goals.  One is the 100 mile Ruckin’ Challenge.  This is a challenge where you have 30 days to accrue 100 miles with a ruck with bricks in it.  Since I’m over 150lbs I have to carry 3 bricks in it.  At present I am over half way and look to finish the challenge next week.  The other is my 75lb weight loss goal.  I’ve actually been working on this for quite a while and would probably have reached it a while ago if I could control my nutrition on the weekends.  I definitely more disciplined now and will reach that goal and go further still. 

 
In the end it’s all about challenging yourself to achieve new goals.    

Great Article on the "Plateau" effect with regards to weight loss

Great Article on the "Plateau" effect with regards to weight loss

The Most Dreaded Word In Weight Loss: Plateau 

In the world of weight loss, metabolism is king. Everybody seems to know that a fast one is a good one. Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat!

Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again. Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off. Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still. Sometimes, the scale reveals a slight weight gain. For three weeks, the scale records no change. What happened? Why did it stop after such a long period of successful weight loss?

According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium. The diet and exercise plan that has worked so successfully for the first round of weight loss must now change. The situation feels nothing short of infuriating. The work and sweat and willpower amount to nothing in the face of a plateau.
So what exactly needs to change? Just like all things with the human body, a one-size-fits-all solution is inappropriate. The Mayo Clinic suggests a further calorie cut or an increase in exercise. After all, weight loss happens when the body burns more than it consumes. Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau. Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation. Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.

The trick to fat loss is maximizing the body’s potential to burn fat. This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building. These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers. Increased muscle mass consumes more fat. Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners. The human body can accomplish these two goals only when fed properly.

When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium. The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.

In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan. What is the most extreme part of a plan? It’s the part of a plan that a dieter does too much or too little. It’s an extreme of too many or not enough calories, cardio work, or strength training.

For example, a relatively sedentary person initially gained weight by consuming more calories than they burned. The extra calories were stored as fat. Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism. Because of the extra weight, their body was forced to work harder to maintain normal body functions. Working hard uses more energy. Even with an increased metabolism, without exercise, their extra calories were stored. To take the weight back off, the first obvious solution is to identify the extreme. In this case, the extreme is excess calories, and the solution is to decrease calories. The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake. Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat. In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake. When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.

So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change? The following example is based on a real-life person on a weight loss journey as they hit a plateau.

John made the decision to lose weight when the scale tipped 240 lbs. In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised. His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking. So, if he burned 700 calories on the treadmill, he would consume 2200 calories. He exercised 5 days a week and strength trained twice a week. He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins. He lost 38 pounds but still had about 20 to go. He's been losing weight steadily for about 7 months. Now, the scale hasn’t budged in three weeks. He’s tired and frustrated and feels like he’s working hard for nothing! He’s got no idea what to do!

To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.
John engages in cardiovascular work 5 days a week. That’s great! His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time. John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement. Both of these activities serve to increase John’s metabolism. These are both reasonable amounts of work. Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted. His decreased calories are now keeping his metabolism lowered. To raise his metabolism without exhausting himself, he must consume more calories. In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight. Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat. By increasing his calories, John gives his muscles more energy to consume fat. In a few weeks or months, when he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again. By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.
Note that John did not increase his exercise and his calories. He increased one only - caloric intake. He increased his calories from 1500 to 1800, still several hundred calories shy of his final number (go halfway down). He'll still be at a caloric deficit, and thus, will continue to lose weight. While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.

John may represent many dieters on restricted-calorie plans. Others’ extreme may be cardiovascular work. They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair. In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories. Some may eat enough and only do cardiovascular work exclusively. For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again. In all of these cases, water consumption is essential. Water mobilizes fat so that muscles can access it easily. Without water, blood pumps like sludge and causes your body to work less efficiently.
Here are some general guidelines to identifying the extreme in your weight loss plan. Modifying this extreme is the likely solution to further your weight loss.

You may need to consume more calories if:

· You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise
· You consume less than 1200 at least once a week
· You consume less than 1500 calories most days of the week
· You regularly consume fewer calories than your BMR (basal metabolic rate)
· You have headaches, lethargy, aches, and/or lack of concentration

You may need to change cardiovascular work if:

· You are mostly sedentary
· You engage in cardiovascular work fewer than 4 times per week
· Your cardiovascular workouts last shorter than 20 minutes
· Your heart rate does not remain in the 55-70% max. range at least two times per week
· Your heart rate does not remain in the 70-85% max. range at least three times per week

You may need to modify strength training if:

· You do not currently engage in strength training
· Your weights seem very light, thereby not stressing your muscles
· You have reached your goal weight, but still feel “flabby”

This article is not a comprehensive study in why we lose. The plateau is but one obstacle in the path to health. Weight loss takes tremendous willpower and strength. Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors. While the fight gets confusing when what has been working suddenly stops, your body, your heart, your bones, and your muscles all work best when the excess weight is gone. You can work through this frustrating time by resetting your equilibrium point. As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss.

Secret to Weight Loss

Every day I hear people talking about this weight loss tip, strategy, product, secret, etc…  It really is amazing how so many people can be completely blinded by the fact that their being taken in by creative marketing.  When you buy the pills, devices, clothing, books, and the other junk that is out there you have just purchased an empty promise wrapped in a pretty package with a bow on top.  Companies and people will stop at nothing to guarantee you some “miracle” that will cause the pounds to drop off you.  You either will have to do nothing and see the weight come off or you will only have to work 90 days and the weight will fly off as well.

Occasionally I hear of some success story from someone that bought the DVD’s or something else but they are few and far in between.  99% of the time I end up hearing and talking with people who complain that they spent $$$ on products and haven’t seen any results.  I can also say the same about people who come to the gym and workout but are complaining about not seeing any results.  In years past I was even in these groups so I have some experience and know what I’m talking about here.  I’ve even spent hours with some people going over their eating habits and helping them to tighten it up.  As a result I’ve actually had quite a few successes but also a failure or too.  That’s okay though because you can’t help everyone even if you give them 100%.  They have to want the help bad enough and there’s nothing you can do if something has already defeated themselves.  It comes down to 2 simple things when it comes to weight loss.  Are you ready to find out what they are?  Are you sure?  I can almost guarantee that you already know them and have known them for years.

Here they are: 

1.       Calories In vs. Calories Out

2.       Quality of Calories vs. Quantity of Calories

So now that you know the BIG secret that all the books and other junk want you to pay for let’s break them down.

Calories In vs. Calories Out – It’s no major science trick to understand this principle.  You must burn more calories than you take in on a daily basis in order to lose weight.  The trick is knowing how many to burn in the first place.  Take this number in account; 1 pound of body fat is approximately 3500 calories.  So by the knowing this number you have to reside yourself to burn at least that much a day.  Here’s where people get into trouble though.  They see that number as a definite and strive to burn that.  That’s all well and fine, BUT you have to take into account that number of calories that you’re taking in daily as well.  So, if you want to lose 1 pound a day and have a 2000 calorie diet then your goal should be: 

Example:  2000 calories in – (2000 calories out + 3500 burn) = 5500 calories out

The trick is to burn more than you take in so if you set on losing 1 pound a day and eat 2000 calories of food then you will need to burn a total of 5500 daily in order for that to happen.  It is possible to attain this kind of burn but most of us experience “real life” and it’s just not possible to do that.  The better option would be to break it down into smaller daily increments.  Say you want to work out 5 days a week then you will need to burn 700 calories a day plus what you take in.  The goal is to put your body into a calorie deficit; this is the area where the actual weight loss happens. 

Quality of Calories vs. Quantity of Calories – some people are under the impression that as long as they stay within their calorie goal that their nutrition plan is fine.  This could NOT be farther from the truth.  Weight loss has just as much to do with what you’re putting into your body as well.  Think of your body as a sports car, you wouldn’t put 87 octane in it and expect the same kind of performance as if you had put 93 octane in it would you?  And yes, your body is a high-performance machine whether you think it is or not.  You want to be filling your tank with healthy food choices that will not only keep your metabolism burning but they will also have a physical impact as well.  Think about the last time you ate junk food.  You’ll think that you felt great afterward and having a good time and all.  What happened after that?  Your body crashed from the sugar rush that it was on and you began to feel bad.  If you have instead filled up on some better options like lean proteins, healthy carbohydrates, & essential fats & oils then your body not only would have sustained its energy longer, you would have felt full longer, and you wouldn’t have been left with the sick feeling  from the crash. 

So that’s it.  Now you know the secrets of weight loss and I didn’t ask you to spend a dime or commit to some crazy plan.  The trick for you now is to take what you’ve learned (or re-learned) and put into practice.  If you can do this and make the healthy choices then you’re going to see the weight loss that you want.  It may not happen overnight but it will happen as long as you stay committed to what you are doing.

Challenge Yourself. 

The New 4 letter words…

Remember when we were kids and our parents would tell us that if we got caught using the “4 letter word” we would get beat?  I don’t know about you but my parents used them like they were standard conversation language in all aspects of their lives. 

As I grew up I would hear horror stories about how some kids had used it and their parents had lost their minds.  Your even witness to this in the movie “A Christmas Story”.  The scene where Ralphie is helping his father change the tire and when the bolts get bumped and lost, you hear him utter that infamous word.  Flash forward to him sitting in the bathroom with soap in his mouth, (Come on, you know this happened to just about every one of us).  The part that really sets it off is when his mother calls the mother of the other little boy and you can hear her beating the daylights out of her kid over the phone.

Ok, I know you’re wondering why I bring this up.  Since I’ve embarked on my journey to become fit and healthy I’ve realized that there are quite a few others words that I now consider to be part of that “4-letter” category.  Though they contain more than four letters their meanings cause me to lump them right into that category.

Words like:  Lazy, Laziness, Procrastination, Negativity, Loafing, Judgmental, Ignorant, Intolerant, Fake, Excuses, Depressed, Afraid, Fear, Unmotivated, Glutton, Sloth, Obese, Lack, Not, Can’t, Won’t, Stupid, and Weak.

Now, I know the argument can be made that a lot of these words can be used in a positive manner and your right they can.  But consider this:  Most of the time that words like these are being used is in a hurtful manner and more often than not are being used to tear someone down.  You should strive to consider if the usage of the word is appropriate for the time and place and should never be used to refer to someone in a bad light.  Everyone and I mean EVERYONE can always work at being a better person and if you think your making yourself better by stepping on other people then eventually you’re in for a very rude wake up call. 

As I started my journey I remember all too well what it was like to be on the end of some of these words.  I’ve even been on the receiving end of having my own family use words like these not only to describe me but to my face as well.  I will even admit that I have in the past done the same thing to other people to make myself feel better and you know what, it never did, and I would always stress about how I made the other person feel when I said things like this.  I now live everyday trying hard not to use words like this and instead try encouraging the people around me to see the positive not only in life but in themselves as well.  It can be hard, but living a healthy lifestyle is not just about the physical.  You have to feel good on the inside as well to be a complete person. 

So I challenge you now, try to eliminate these “4-letter” words from your life.  Being a motivated positive influence to yourself but also others has a lasting effect.  The people in your life will appreciate it and you will also feel better yourself.