Thursday, December 8, 2011
Monday, November 7, 2011
The Power Of Rest
The Power of Rest.
My clients are always amazed when they find out that most of their muscle growth occurs while they are sleeping, and not during their workouts. Recuperation is a subject that receives too little attention and is often misunderstood. We are conditioned to think in order to succeed we must work hard and little value is placed on rest.
During intense resistance training there is cellular damage that takes place in the millions of myofibrils, that make up our muscle structure. As we recuperate from our workout, the hypertrophic or rebuilding response starts to occur. The rebuilding phase, has several stages and requires on average of 72-96 hours to complete. The phases include an inflammation stage, a clean out stage where damaged cell debris is removed and a growth stage. So it takes three or four days before the muscle enters into an environment where growth can occur. Each muscle group should not be worked more than once per week. If a muscle group is trained more frequently, it may not leave enough time for recuperation, and not time for growth.
It is important to receive eight to ten hours of sleep each night, when the body is sleeping important functions for growth and recovery take place. During sleep growth hormones are secreted from the pituitary gland, which aides in the body’s ability to synthesize protein to rebuild muscle tissue. Many of the nutrients ingested during our waking hours are assimilated while we sleep.
Over training occurs when a muscle group is worked too long, or too frequent. Training a muscle before it has fully recuperated will cause further damage to the muscle fibers. The body will enter into a catabolic state (breaking down) and will result in loss of muscle tissue. The body in its inability to adapt to this stress will show signs of over training.
The following symptoms are good indications you are over training. They are lack of energy, trouble sleeping, muscle and joint soreness, no muscle growth, loss of strength and no desire to exercise. If these symptoms occur, the best course of action is rest, a week with no training. During this time off re-evaluate your nutritional program and training routine. After further analysis you will find you either under ate, or over trained.
We all differ when it comes to our recuperative abilities. Learn to listen to the messages, that your body sends. When you experience increases in strength, energy and muscular growth, it should reinforce that your routine is working. On the flip side, decreases in strength, energy and growth should alert you your routine needs to change. Exercise goes against our human nature. Less work will usually mean more results. Learn to relax and enjoy the time away from your workouts. If you train with proper form, with intensity you deserve all the rest you can get.
When it comes to increasing exercise performance and improving body compositiuon, there nothing more powerful than rest. http://www.thefatlosscoach.com
My clients are always amazed when they find out that most of their muscle growth occurs while they are sleeping, and not during their workouts. Recuperation is a subject that receives too little attention and is often misunderstood. We are conditioned to think in order to succeed we must work hard and little value is placed on rest.
During intense resistance training there is cellular damage that takes place in the millions of myofibrils, that make up our muscle structure. As we recuperate from our workout, the hypertrophic or rebuilding response starts to occur. The rebuilding phase, has several stages and requires on average of 72-96 hours to complete. The phases include an inflammation stage, a clean out stage where damaged cell debris is removed and a growth stage. So it takes three or four days before the muscle enters into an environment where growth can occur. Each muscle group should not be worked more than once per week. If a muscle group is trained more frequently, it may not leave enough time for recuperation, and not time for growth.
It is important to receive eight to ten hours of sleep each night, when the body is sleeping important functions for growth and recovery take place. During sleep growth hormones are secreted from the pituitary gland, which aides in the body’s ability to synthesize protein to rebuild muscle tissue. Many of the nutrients ingested during our waking hours are assimilated while we sleep.
Over training occurs when a muscle group is worked too long, or too frequent. Training a muscle before it has fully recuperated will cause further damage to the muscle fibers. The body will enter into a catabolic state (breaking down) and will result in loss of muscle tissue. The body in its inability to adapt to this stress will show signs of over training.
The following symptoms are good indications you are over training. They are lack of energy, trouble sleeping, muscle and joint soreness, no muscle growth, loss of strength and no desire to exercise. If these symptoms occur, the best course of action is rest, a week with no training. During this time off re-evaluate your nutritional program and training routine. After further analysis you will find you either under ate, or over trained.
We all differ when it comes to our recuperative abilities. Learn to listen to the messages, that your body sends. When you experience increases in strength, energy and muscular growth, it should reinforce that your routine is working. On the flip side, decreases in strength, energy and growth should alert you your routine needs to change. Exercise goes against our human nature. Less work will usually mean more results. Learn to relax and enjoy the time away from your workouts. If you train with proper form, with intensity you deserve all the rest you can get.
When it comes to increasing exercise performance and improving body compositiuon, there nothing more powerful than rest. http://www.thefatlosscoach.com
Thursday, November 3, 2011
Four Stages of Successful Weight Loss
Over the last two decades when I first meet a potential new client, the most common question posed to me is, “can you help me to lose weight”? My response puts the ball back in their court… I can help you to solve your weight problem, if you are willing to complete four stages of behavior change…
They are surprised to learn the first two stages will take place in our first thirty-minute session together…
Stage One – Unconsciously incompetent… I meet all new clients in stage one of the weight problem… They are well aware they have a problem, but unaware what the origin of the problem rarely is… Most think if they could only be taught good new eating habits, their weight issues will disappear… They don’t realize they have an inner identity or character, which has formed to support their poor lifestyle of improper nutrition… Their poor eating behavior goes beyond bad habits, deep rooted, unconsciously in place each day… They have become unconsciously good at being overweight…
Stage Two- Consciously incompetent… You enter stage two when you consciously become aware of why our bodies store fat and lose muscle based on hormonal responses to quantity and quality of foods consumed… This is an understanding, which goes beyond our common sense ability to understand… Common sense would lead you to believe eating less often and lesser amounts, would keep the fat from being stored… This could not be further from the truth… Unfortunately nine out of ten overweight clients I meet are under eaters, not over eaters… They are taught by eating four or more meals, about four hours apart, consuming high fiber, low glycemic foods, portioned 30% protein, 50% carbohydrate and 20% fat, which will cause a slow rise and slow drop in blood sugar… This will bring a homeostasis or balance to the pancreas production of hormones, insulin and glucagons, which feeds the muscle and reduce the fat…
Stage Three-Consciously competent… Stage three is the daily practice of consciously eating the right foods, at proper times, in customized or fitted amounts to each individual… The daily routine of thinking the right thought, speaking it into action, and allowing the repetitive acts to form habits are essential to be in place each day… I believe it takes at least 21 days for these routines to form into a physical habit… The danger is these habits are still not deep rooted into the sub-conscience… If not consciously put into practice each day, they are very vulnerable to old behavior reoccurring… This is most likely during some test or trial, which appears to overwhelm the new behavior… Think of your subconscious as a forest, and every tree in the forest represent a belief or character trait concerning all the aspects of your life… For example, one tree represents your moral beliefs, another your work ethic and so on… These trees are deep rooted and take little conscious effort to keep them in place… As a young boy I was taught stealing is very wrong behavior… So when I visit the mall, I don’t have to sit in my car and go through a check list of make sure you don’t take what’s not yours, even if no one looking… It sounds funny to even say it, because this belief is so deep rooted in me… Well new nutrition routines are a tree, with no roots and must be watered each day… The water is thinking it, and speaking it into action each day… The daily conscious effort allows the roots to go deep into the sub-conscience and become like the other trees in your forest…
Stage Four-Unconsciously competent… This is the goal of each client I work with… To take this new knowledge of nutrition and deeper understanding of their hormonal responses, and develop into a lifestyle… Many times a new client questions me, “how do you think I’m doing”? Sometimes they are surprised at my response, especially if there has been dramatic fat loss… You see I go more by how they sound, than how much the scale is moving… I spend a considerable amount of time on the behavior modification part of my teaching, which I call the “Laws of the Lean”… I know for it to become their lifestyle, and enjoy long life and good health, they must become unconsciously successful in managing it… So what could keep it from happening? I think the most common mistake is the deception of thinking your in stage four, when still in stage three… You see, it takes daily work of self-talk, positive thoughts, goal driven choices to water the tree in stage three… So what causes the deception? Thinking it’s unrealistic to put in all this conscious effort each day, especially when I don’t have to do it in other areas of my life, I manage successfully… The truth is you won’t… You only have to do it until the tree has been watered enough, and the roots go just as deep, as the other trees in your forest… The treasure found in stage four, is it takes the same amount of conscious effort to manage your weight, as it did in stage one of not managing your weight…
Wednesday, October 26, 2011
10 Ways to Change Your Health TODAY
With the end of the year looming and New Year’s Resolutions around the corner, we thought we would give you a head start on 2012 goals. Our mission is to make America healthier and offer these 10 ways to change your health today:
1. We are here for you! If you are not near our locations, please call us and find out how we can help you be healthier with a personalized plan.
2. Eat breakfast. Your mom was right and breakfast really is the most important meal of the day. It sets your metabolism for the rest of the day.
3. Don’t skip meals. Your body enters starvation mode when it isn’t being fed. You will store fat no matter how active you are. Eating within an hour of waking also increases metabolism.
4. Snacks are good….if they are healthy snacks. Fruit or vegetable and protein are always a healthy choice.
5. Put your walking shoes on and go for a walk. Even if you start by walking to the mailbox, you have started the path to healthy living. Take one step at a time and you will see results.
6. Healthy and easy to prepare recipes are important to maintaining a healthy lifestyle. If you aren’t satiated then you’re more likely to over eat the wrong foods.
7. Stop eating at least three hours before bedtime so food has time to digest.
8. Accountability is important. Write down what you eat and have someone you can confide in on good…and bad days. Grab a neighbor and go for a walk instead of choosing an unhealthy option.
9. You are what you eat. It’s not just a turn of phrase, it is true. Science is providing evidence of diseases caused by obesity such as fatty liver disease. When you eat a lot of fat you become fat.
10. It’s in the numbers. To decrease the number on the scale the energy in must be less than the energy out.
Grab your water, lace up your shoes and go for a walk. It’s your first step to a healthier you!
Thursday, October 20, 2011
5 Diseases Associated with Obesity
America, we’re fat and getting fatter by the hour! The Fat Loss Coach and his team have a lot of people to reach before our mission to have a fat free America is complete. If you think “you are what you eat” isn’t a true statement you’re dead wrong. Excessive fat storage causes and is underlying to a host of diseases. Here are five diseases associated with obesity:
1. Heart enlargement: Increasing body mass as occurs in obese patients means the heart is pumping blood to more areas of the body. As a result of working harder the heart becomes enlarged.
2. Diabetes: This condition is caused when the body doesn’t produce enough insulin. It often occurs when excessive fat accumulates in the body making cells resistant to insulin. In some cases diabetes can be eliminated with proper diet and exercise. The Fat Loss Coach has helped more than 800 diabetes patients beat the condition.
3. Fatty liver disease: This condition occurs when fat develops in the cells of the liver and is irreversible.
4. Depression: When we are active our body produces proper amounts of chemicals that keep us happy and also well-rested. They are called serotonin and melatonin. When these chemicals are out of balance patients experience changes to appetite, depression and insomnia among other symptoms. Having the proper diet and exercise program will help the body produce proper amounts of these important chemicals.
5. Lymph Edema: Commonly associated with cancer patients who have had lymph nodes removed, this disease causes the body to swell. In obese patients this is cause by fat stifling the function of the lymph nodes effectively shutting them down.
If you have any or all of these please call us! We are here to help you learn to live a healthy lifestyle by choosing the right foods and activities.
Thursday, October 6, 2011
Fuel Your Way To Your Ideal Weight
Fuel Your Way To Your Ideal Weight
Over the last two decades after interviewing over fourteen thousand clients and having done more than seventy thousand counseling sessions you could say I have strong opinions on weight management… My views are based on the evidence historically discovered about behavior patterns, which are common and reoccurring in individuals in need of weight loss…
I believe it will take more than some systematic plan of sound nutrition to solve America’s great weight problem… It will take major lifestyle reformation… Most overweight individuals I meet, have lifestyles outside their bodies hormonal design… Though many are deceived in thinking if someone could just teach me what to eat… The problem is with all the information they are fed, no pun intended, though media sources, they already know about what foods are right… They just don’t know how to0 use them right…
So a large part of my teaching is to explain the biological effect the foods we eat have on blood sugar and our bodies hormone responses… Learning how to manage these responses will do more than lose weight, it will manage body composition (muscle/fat ratio), energy, digestion, mood, recuperation, sleep and many health benefits… he large list of benefits makes this a priority to manage…
Our perception of food is as important to change as the foods themselves… One of my pet phases is food must become nutritional fuel… Now I know what your thinking, here we go, he’s going to compare me to a car… Well I guess the joke would be on you… Most who struggle with their weight know more about the gas, oil and antifreeze purpose for their car, then protein, carbohydrates and fats role on their hormonal responses…
The shame is it’s easy to learn… I could teach it to your six year old child… No, really… In fact it reminds me of a life changing counseling session I had… The session started with a client who brought her six year old daughter … She said the girl would be no trouble, she’ll just color as we speak… At the end of the meeting, the woman commented, I like your scientific and holistic approach, but I don’t think I would be able to see food is fuel… I said, “I can teach it to your little girl… She was quick to comment, “No you can’t”…
So I turned to the little girl holding up two business cards and said, “Honey in my left hand is a ice cream sandwich and my right hand is a tuna sandwich, which one would you like? She of course said, “Ice cream”… I said, “I understand honey, ice cream tastes better’”… I turned to the mother and asked, “ which of the two will manage your blood sugar? The woman replied, “tuna”.. Which will feed your muscles? She responded, “tuna”… Which will supply your body with the needed vitamins and minerals? She answered, “tuna”… Which will get you to your ideal weight and keep you there? She responded, “tuna’… Which will improve your blood chemistry and stabilize your energy and moods? Once again, she replied, “tuna’…
I now turn to the little girl and ask, “honey you can have either one, ice cream or tuna, which one do you what? You can guess what came next, the smart little girl got it, she replied, “I’ll have the tuna”…
So if you are in need of weight loss, isn’t it time we lose our child like desires, and learn how to nutritionally fuel our bodies? So the question is, will it be ice cream or tuna? http://www.thefatlosscoach.com
Over the last two decades after interviewing over fourteen thousand clients and having done more than seventy thousand counseling sessions you could say I have strong opinions on weight management… My views are based on the evidence historically discovered about behavior patterns, which are common and reoccurring in individuals in need of weight loss…
So a large part of my teaching is to explain the biological effect the foods we eat have on blood sugar and our bodies hormone responses… Learning how to manage these responses will do more than lose weight, it will manage body composition (muscle/fat ratio), energy, digestion, mood, recuperation, sleep and many health benefits… he large list of benefits makes this a priority to manage…
Our perception of food is as important to change as the foods themselves… One of my pet phases is food must become nutritional fuel… Now I know what your thinking, here we go, he’s going to compare me to a car… Well I guess the joke would be on you… Most who struggle with their weight know more about the gas, oil and antifreeze purpose for their car, then protein, carbohydrates and fats role on their hormonal responses…
The shame is it’s easy to learn… I could teach it to your six year old child… No, really… In fact it reminds me of a life changing counseling session I had… The session started with a client who brought her six year old daughter … She said the girl would be no trouble, she’ll just color as we speak… At the end of the meeting, the woman commented, I like your scientific and holistic approach, but I don’t think I would be able to see food is fuel… I said, “I can teach it to your little girl… She was quick to comment, “No you can’t”…
So I turned to the little girl holding up two business cards and said, “Honey in my left hand is a ice cream sandwich and my right hand is a tuna sandwich, which one would you like? She of course said, “Ice cream”… I said, “I understand honey, ice cream tastes better’”… I turned to the mother and asked, “ which of the two will manage your blood sugar? The woman replied, “tuna”.. Which will feed your muscles? She responded, “tuna”… Which will supply your body with the needed vitamins and minerals? She answered, “tuna”… Which will get you to your ideal weight and keep you there? She responded, “tuna’… Which will improve your blood chemistry and stabilize your energy and moods? Once again, she replied, “tuna’…
I now turn to the little girl and ask, “honey you can have either one, ice cream or tuna, which one do you what? You can guess what came next, the smart little girl got it, she replied, “I’ll have the tuna”…
So if you are in need of weight loss, isn’t it time we lose our child like desires, and learn how to nutritionally fuel our bodies? So the question is, will it be ice cream or tuna? http://www.thefatlosscoach.com
5 Reasons Fat Loss is Good for You
Americans are getting fatter by the generation. It’s a fact. This generation of children is the first whose life expectancy is less than that of their parents. That’s to be expected since obese parents are more likely to have obese children. $34 billion is spent by Americans annually on diets that aren’t burning fat and teaching us how to live a healthy life.
That’s where The Fat Loss Coach comes in with his proven track record of helping people lose weight and live healthier lives.
Here are five reasons fat loss is good for you:
1. 10% Rule: Losing 10% of weight can mean a new lease on life for many obese and overweight people. Their medical conditions caused by their weight begin to diminish. They can breathe and move easier.
2. Fat kills. Morbidly obese people actually have fat on their organs! Their organs are already compromised by their obesity and adding fat to the organ causes organ failure and even death.
3. Diabetes: Some forms of diabetes are manageable with food and diet. Often obese patients who lose weight and continue a healthy lifestyle no longer need insulin. Without the extra weight their bodies are able to function more efficiently.
4. Blood Pressure: Beginning a fat loss plan along with being active will decrease blood pressure in obese patients who previously had high blood pressure. Often they no longer need blood pressure medication.
5. Root Cause: Identifying the root cause of overeating is important to a sustained recovery and healthy lifestyle. Without identifying the cause patients will become obese in the future.
The Fat Loss Coach team will design a personalized plan to meet your personal needs and physical abilities. We want you to be a healthier you!
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