Lose Weight and Get in Shape in 2010!

by Administrator December 2nd, 2009

The New Year is a perfect time to start a fitness program, so for the months of December and January I am offering a 20% discount on all my personal training packages and fitness consulting services.  In today’s economic environment, people’s fitness goals often take a backseat.  But following a training and nutrition program will ultimately lead to better health, which nobody can afford to go without.  Take control of your life, improve your health and image this year with the help of a Fitness Coach.  Contact me for a free consultation and I will be happy to answer any questions you might have.

Yours in Good Health,

James Kohler

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Improving Men’s Health

by Administrator December 1st, 2009

The average American worker is more stressed and unhealthier than ever in this hectic day and age, working closer to 50 hours a week. The days are filled with job responsibilities and obligations to our family. Men often sacrifice developing human values, such as people skills, and strive for career advancement, money and power. This can lead do a life out of balance and a host of problems, including health issues. Many men know they need to become more active, eat right, and reduce stress, but how do you incorporate healthier lifestyle changes in today’s fast paced world? Start taking control of your life with these 4 measures.

Integrate Healthy Eating Habits into Your Lifestyle

You don’t have to go on a diet per say, but following general nutritional guidelines will improve your health. A sensible nutrition plan can help to increase your energy, lower your blood pressure, and prevent disease. Restrict your calorie intake to lower your body fat composition. Eat smaller meals throughout the day to sustain blood sugar levels and increase your metabolic rate. Avoid refined foods and one that are high in sugar.

Limit Your Dietary Fat Consumption

Fat contains over twice as many calories (9 kcals versus 4 kcals) than the other macronutrients, protein and carbohydrates. Saturated fat is especially unhealthy for you and can increase your cholesterol levels. Select low-fat sources by reading the food label. Wholesome foods include whole-grains (e.g. wheat bread, oatmeal), vegetables (e.g. green beans, broccoli), fruits (e.g. apples, berries), low-fat meats (e.g. chicken, turkey), and low-fat diary (e.g. cottage cheese, skim milk). Some fat intake is important to your health, good unsaturated sources to include are mixed nuts, peanut butter, avocados, and salmon.

Exercise Consistently

Going on a 15-minute walk each day might be the one thing that prevents you from a heart attack or even depression. The key is to exercise on a regular basis. Men often approach things “all or nothing” and are “gung ho” when beginning a workout program. But you don’t need to exercise 6 days a week and 2 hours each day to improve your health and see physical changes. What happens is you become burnt out, frustrated, and attrition sets in. Exercising in moderation is a more realistic and practical approach for the long run. Make it a goal to exercise 3 to 5 times a week for 30 to 60 minutes.

Give Yourself a Break by Finding a Hobby

Don’t be hard on yourself day in and day out. “You want to enjoy yourself between here and the journey’s end- which is death”, says clinical psychologist Edwin M. Greenberg. Men often suppress stress with temporary outlets such as smoking cigarettes, eating more French fries, or drinking beer. These activities are obviously detrimental to your health. Pursue a hobby that takes your mind off things. Your body needs rest and relaxation. Taking a weekend getaway can also help to recharge your batteries.

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How to Use Tribulus Terrestris for Bodybuilding

by Administrator November 26th, 2009

Tribulus terrestris is a flowering plant that grows in warm temperate and tropical areas of the world. The compound is rich in saponins, the active ingredient claimed to increase the body’s natural testosterone levels and helps to build muscle. A study done by Milanov, et al. showed that T. terrestris elevated luteinizing hormone (LH) and increased free testosterone levels in healthy males. Bodybuilders that have used anabolic steroids believe that this supplement can help with post cycle therapy and restore natural testosterone levels.

Step 1: Research supplement companies that offer tribulus-terrestris products.  There are hundreds of brand names offering bodybuilding supplements on the market. Look for brands that do scientific research and test each batch of supplements they produce. Nutritional experts can also help provide information.

Step 2: Purchase a legitimate triblulus terrestris product and follow the directions on the label. No dosing protocols have been established, but most companies suggest taking 750 to 1500 mg or T. terrestris up to 2 times daily. Do not exceed the recommended dosage or time period for which you are on the dietary supplement.

Step 3: Incorporate a bodybuilding diet into your lifestyle, stressing high protein (0.75-1g per pound of bodyweight), moderate carbohydrates (40 to 50 percent of daily caloric intake), and low fat (20 percent of daily calorie consumption). Eat every two to three hours to boost your metabolism and sustain blood sugar levels.

Step 4: Begin a workout program that targets each muscle group. Depending on your training volume and experience level, train each body part 1 to 2 times a week. Training criteria for muscle hypertrophy include 3 to 5 sets and 8 to 12 repetitions. Train with high intensity and limit rest periods to 60 seconds, to help increase the body’s natural testosterone levels with the accompanied T. terrestis. Take each set to positive failure after 1 or 2 warm-up sets. Positive failure is defined as performing the movement until you are unable to do another repetition without sacrificing form. Have a spotter present when you are attempting heavy lifts such as the bench press and squat.

Tips

1. Do not forgo hard, intense training and a healthy lifestyle in place of supplements.  Supplements are just that, they help supplement your gains. Products that make lavish claims in muscle gain or decreasing body fat levels should be questioned. Edmund R. Burke, a physiological researcher, concluded, “there is no conclusive evidence that tribulus enhances muscle growth or strength.”

2. Consider stacking a ZMA product with tribulus terrestris. The all natural anabolic mineral formula conists of zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. Lorrie Brilla, PhD, reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players in 1999.

Warnings

Some people experience an upset stomach from taking T. Terrestris. To minimize the chance of this, take the supplement with food.

References

1. “Sports Supplement Review;” Bill Phillips; 1997
2. “Optimum Sports Nutrition;” Michael Colgan, PhD; 1993
3. Brilla, L. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. ACSM journal, Medicine and Science in Sports and Exercise, Vol.31, No. 5, 1999.

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Step-by-Step Weight Loss Meal Plan

by Administrator November 25th, 2009

How to lose weight can be perplexing given the abundance of meal plans available. Successful weight loss programs require basic changes in lifestyle versus following unrealistic, fat diets. The South Beach Diet, Zone Diet and Atkins Diet all can be effective in losing weight, but making them part of your daily lifestyle can be challenging. Following low-carb are not exactly healthy to follow for long periods of time.  Following general guidelines in how you eat each day will be more practical and effective.

Limit Calorie Consumption

All weight loss plans follow one principle, you must burn more calories than you consume. The easiest way to create a calorie deficit is to manipulate your diet. Eat foods that are low in fat content. Fat has a high calorie density (9 calories per gram), more than twice as much as protein and carbohydrates (4 calories per gram). Read labels prior to purchasing food to determine if they are low-fat.

Time Your Carbs Right

Carbohydrates are essential to fueling your day-to-day activities, but surplus carbs will ultimately be stored as body fat. Your goal should be to consume enough carbs to maintain your energy throughout the day, but no more. Therefore you should eat the majority of your carb sources earlier in the day and taper them off at night. Do not consume any carbohydrates 3 to 4 hours before bed unless you exercise late at night. Post-workout you should consume 30 to 60 grams of carbs to replenish muscle glycogen stores.

Choose Low G.I. Sources

The timing and quantity of carbohydrate intake is important, but the glycemic index (G.I.) also needs to be considered. The G.I. ranks carbohydrates according to their effect on our blood glucose levels and therefore insulin levels. When your insulin levels are elevated from high G.I. foods, your body has the tendency to store body fat. You want carbohydrates that are metabolized slowly. Low-glycemic carbs include sweet potatoes, brown rice, whole-wheat pasta, whole-grain bread, oatmeal, legumes, green vegetables, and some fruits (e.g. apples, cantaloupe, grapefruit).

Eat Small Meals Frequently

Eat small meals or snacks throughout the day, every 2 to 3 hours. You will speed up your metabolism from the thermic effect of food and maintain sufficient blood sugar levels throughout the day. The traditional approach to eating is breakfast, lunch and dinner slows your metabolism to a craw. Breakfast is the most important meal of the day, it jump starts your metabolism and gets your body primed to burn calories all day long.

Tips

Exercise on a regular basis to burn calories. Weight training routines can help build lean muscle mass. This increases your resting metabolic rate (RMR) and allows you to burn more calories even at rest.

Avoid foods high in sodium, this can cause you to hold water and gain weight.

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How to Lose Weight on a Bodybuilding Diet

by Administrator November 25th, 2009

Bodybuilders tend to devote certain months of the year for mass gaining and other periods for fat loss. There are 7 steps- laws, if you will- to fat loss that are nutrition driven. Training plays a significant role as well and should be integrated into any weight loss plan. Implementing bodybuilding diet strategies into your lifestyle can shed unwanted body fat from your midsection so your six-pack will show. These 7 laws of fat burning can help you reach your weight loss goals.

Step 1: No matter what diet approach you take, weight loss revolves around simple math. You must eat fewer calories than your body expends throughout the day in order to drop body fat. When a calorie deficit is created, your body is forced to tap into fat stores to make up the difference.

Step 2: The easiest way to cut calories is to eliminate excess dietary fat. Meaning no butter, choose low-fat or fat-free salad dressings, substitute egg whites for most of your whole eggs, avoid marbled red meats such as rib-eye, remove the skin from chicken, and eat low-fat dairy products. Your body does need some healthy fat sources, however, be sure to include almonds, peanut butter, salmon, and avocados into your diet.

Step 3: Calories govern weight management, but hormone control is nearly as important. Curtail your carbohydrate intake to keep your insulin levels in check. Insulin is the hormone responsible for driving fat storage and inhibiting fat breakdown. Consume fewer carbs by simply cutting your carbohydrate portions in half to moderate insulin levels.

Step 4: Eat slow-digesting carbs, this is crucial to insulin control. The vast majority of your carb consumption should consist of low-glycemic carb sources such as sweet potatoes, oatmeal, legumes, green vegetables, whole-grain breads, and brown rice. Fruits (e.g. apples, grapefruit, berries) that have low-glycemic indexes (55 and below) can be included into your diet in moderation.

Step 5: Never eat carbs by themselves. To control insulin levels, you must slow the digestion of carbohydrates. One way of doing this is to consume carbs with protein and small amounts of fat. For example, accompany your bowl of oatmeal in the morning with scrambled egg whites or cottage cheese.

Step 6: Eat small mall meals throughout the day, spaced 2 to 3 hours apart. Don’t go longer than three hours without eating. Frequent feedings will prevent you from going into starvation mode, where you will have the tendency to overeat and make rash decisions. If you eat 5 to 7 meals per day, you will experience metabolic surges all day that will enable you to burn more calories.

Step 7: Stress protein in your diet. More calories are burned processing protein, known as the thermic effect of food, than processing carbs and fat. Protein also builds muscle, which is key to boosting your metabolism. Eat 0.75-1g of protein per lb. of bodyweight each day. Low-fat protein sources include chicken, turkey breast, tuna, egg whites, protein powder (whey or casein) and low-fat cottage cheese.

Tip

Empty your glycogen stores once every two weeks by limiting your total carb intake for two consecutive days. Glycogen is the unused and stored form of carbohydrates in your muscles and liver. Consume less than 100 grams of carbohydrates for two days to deplete glycogen stores and increase fat burning.

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How to Lose Weight in 30 days

by Administrator November 22nd, 2009

According to the law of thermodynamics, energy can neither be created nor destroyed. Therefore when energy, measured in calories, enters the body it must transfer into some type of appreciable form. If the calories are not used for enzymatic reactions or converted into heat, the surplus calories will be stored in cells and lead to weight gain. The opposite is true for weight loss, if the body is deficient in calories needed for metabolic pathways weight reduction occurs. In order to lose weight in 30 days you will need to create a calorie deficit by manipulating your diet and increasing physical activity.

Step 1: Eat a healthy, balanced diet consisting of 30-40% protein, 40-50% carbohydrates, and 20-30% fat. Good sources of protein are chicken, turkey, egg whites (1-2 yolks), fish (e.g. tuna, salmon, cod), and low-fat cottage cheese. Eat low glycemic carbohydrates that do not spike your insulin levels, which is the hormone responsible for storing nutrients as fat. Good sources include sweet potatoes, oatmeal, brown rice, whole-wheat pasta, apples, grapefruit, berries, and green vegetables. Healthy fat sources are almonds, avocados, flaxseed oil, and vegetable oils.

Step 2: Determine your daily caloric intake by tracking your food intake for a one- week period and calculating your total calories. Measure the quantities of food consumed with a food scale and measuring cups. Refer to food labels or a nutritional almanac to find calorie content.

Step 3: Engage in an exercise program 3 to 5 times a week for a minimum of 30 minutes. Performing high intensity cardio or weight training will help burn calories and boost your metabolism. Weight training can increase lean body mass, which increases your resting metabolic rate (RMR). Therefore you burn more calories even at rest.

Step 4: Weigh yourself each week keeping your food intake and exercise regimen consistent. If you are losing weight, continue with the established routine. If you have not lost weight within a one-week time frame, lower your daily caloric intake by 20%. Repeat the process each week over the course of 30 days.

Tips

1. Eat smaller meals every 2 to 3 hours to stabilize your blood sugar level and boost your metabolism.

2. Do not skip meals throughout the day. This will lead to impulsive eating habits, where people tend to make poor choices and overeat.

3. Drink plenty of water, if you drink a glass of water before the beginning of each meal your stomach won’t feel as empty.

4. Consider taking an appetite suppressant such as garcinia cambogia, also known as citrin or hydroxycitric acid.

Warnings

Do not resort to fat burning supplements for weight loss. The ingredients contain stimulants that can raise your heart rate and blood pressure, which can lead to adverse health effects.

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How Many Calories to Eat to Maintain a Current Weight

by Administrator November 22nd, 2009

Maintaining your current body weight is simple math.  The intake of calories must equal the expenditure of calories on a daily basis. Your metabolism will dictate how many calories you burn without any physical activity. Aside from your resting metabolic rate (RMR), the other two variables that will influence weight management are diet and activity level. Once you determine how many calories you are burning on a day-to-day basis, you can construct a diet to maintain your current body weight.

Step 1: Document everything you eat over the course of one week in a nutrition log. Record the nutritional values for each food source by reading the label, using a food almanac, or researching through an online source such as, the USDA National Nutrient Database. You will need to measure your portions using measuring cups and a food scale to ensure validity.

Step 2: Calculate how many calories you are consuming each day by adding up the total calories of each food source. Take the average of all seven days, this is your daily caloric intake. Do not estimate what you are eating on a daily basis, otherwise your daily caloric intake may not be true and weight management will be delayed.

Step 3: Determine your resting metabolic rate. Four key variables are used; Gender, Age in years, Height in cm (HT), and Bodyweight in kg (BW). Using the Harris-Benedict equation below, calculate your RMR.

Men: RMR = 66.473 + (13.751 x BW) + (5.0033 x HT) – (6.755 x Age)

Women: RMR = 655.0955 + (9.463 x BW) + (1.8496 x HT) – (4.6756 x Age)

Step 4: Determine your Metabolic Rate. Multiply your RMR by the percentages listed below and add the product to your RMR. The percentages given are ranges that will calculate high and low estimates of your metabolic rate depending on your activity level.

15% Sedentary (inactive)

35-40% Lightly Active (most professionals, office workers, teachers, homemakers)

45-50% Moderately active (workers in light industry, most farm workers, active students, department store workers, commercial fishing workers)

70-85% Very active (professional athletes and dancers, unskilled laborers, forestry workers, soldiers in active service, mine workers, steel workers)

100-100% Exceptionally active (lumberjacks, blacksmiths, construction workers)

For example, if you are a moderately active individual, multiply your RMR by 45% to get the low estimate of your metabolic rate. If your RMR is 1650, then your metabolic rate is equal to:

(1650 x 0.45) + 1650 = 2393 or 1650 x 1.45 = 2393

The same is done to calculate the high estimate of your metabolic rate.

(1650 x 0.50) + 1650 = 2475 or 1650 x 1.5 =2475

Therefore in this case your metabolic range is 2393-2475.

Step 5: Determine if you are daily caloric intake falls into the range of your metabolic rate and construct a diet to follow accordingly. Use a food almanac and read food labels to calculate total calories.

Step 6: Weigh yourself once a week using the same scale and at the same time of day to be consistent with your measurement. If you are losing weight, increase your daily caloric intake by 20%. On the contrast, if you have gained weight, decrease your calorie consumption by 20%. Continue to repeat the process until your weight is maintained and simply follow the diet you have constructed.

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FUNDRAISER

by Administrator November 20th, 2009

Fundraiser

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How to Lose Weight in 6 Months

by Administrator November 18th, 2009

In theory, weight loss is relatively easy to accomplish because it comes down to simple math. If you reduce calories consumed and increase calories expended, weight loss will occur. Physiological, psychological, emotional, social and economic factors can play a role in creating barriers to weight loss management adherence and success. But losing weight over a 6 month time period will ultimately depend on energy balance. A negative energy balance or calorie deficit must be created in order for weight loss to occur.

Step 1: Weigh and measure your food for at least a one-week period. This will make you more aware of serving sizes and caloric values.

Step 2: Record your macronutrient and calorie consumption in a nutrition log. Use food labels to determine the protein, carbohydrates, fat and calories consumed. For food sources without a label, use a food almanac to look up nutritional values.

Step 3: Calculate your daily caloric intake. Create a calorie deficit by decreasing your daily caloric intake. Slowly lower your calories and decrease your calories by 500 per day. For example, if you determine you are consuming 2500 calories per day on average, lower your calorie intake to 2000 kcals. This will create a net calorie deficit of 3500 calories for the week, and 1 lb. of fat equals 3500 calories.

Step 4: Engage in an exercise program to burn additional calories. This will increase the calorie deficit and weight loss will be expedited. Train a minimum of three times a week, incorporating both cardio and weight training into your routine.

Step 5: Track your body weight by weighing yourself once a week. Weighing yourself more frequently is not a reliable measurement since weight can fluctuate from food intake, water consumption, and even stress.  Your goal should be to lose 1 to 2 lbs. a week. Lower your daily caloric intake by another 500 calories if you are not experiencing weight loss.

Step 6: Repeat the process each week over 6 months or until your desired body weight is reached. You can maintain the body weight by limiting calorie intake and continuing a comprehensive workout program.

Tips

  1. Prepare food over eating out, it will be easier to gauge your portions.
  2. Shop from a specific grocery list to avoid impulsive eating behavior.
  3. Follow a diet in moderation and be practical. Do not be overly restrictive of foods, this can cause binge eating and adherence to weight management.

Warning

Do not follow fad diets that promise dramatic weight loss. These diets are typically unhealthy and impractical. As soon as the diet is discontinued any weight loss is reversed. Implementing healthy eating habits into your lifestyle is a more effective and realistic strategy to weight loss.

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The Best Weight Training Machines and Free Weights for Beginners

by Administrator November 18th, 2009

Men, women, and children of all ages, including people with disabilities, can benefit from weight training.  A resistance training program can efficiently develop and maintain your muscular system.  Selecting exercises to incorporate into a program and executing the movements with proper technique can be daunting. Here are the best machine and free weight exercises for beginner physical fitness enthusiasts.

Machines

Safety is paramount when starting a weight training program. Performing exercises on machines controls the direction of the movement. Becoming trapped under a heavy weight should not be possible, therefore you will not need a spotter. This is advantageous if you will be training alone. Learning the movements is considered easier and changing the resistance is generally done quickly. You save time, which is another advantage in using machines.

The best machine upper body exercises to begin with are the seated row for back, arm curl for biceps, and seated overhead press for shoulders. These exercises are performed in a fixed plane, which allows you to easily control the movement. Leg extensions for quadriceps, lying or seated leg curls for hamstrings, and standing or seated calf raises are effective machines to begin with when training the leg muscles. Concentration can easily be maintained because balance is not required.

Free Weights

A greater variety of exercises are available when using free weights, you are not limited with the direction or speed of the movement. The exercises performed are dynamic and similar to daily activities and sport specific movements. A downfall of training with machines is that they are difficult to properly fit everyone. People come in a variety of sizes, arm and leg segment lengths vary. When training with barbells and dumbbells your shape does not matter.

Accessory muscles are also developed when exercises are performed with free weights. Most machines are designed to develop the prime movers, the muscles primarily responsible for force production to move the resistance. Free weights not only develop the prime movers, but also recruit the synergists and stabilizers. These muscles help guide the direction of the movement and hold the body in a firm, balanced position.

Beginner free weight routines should include the three powerlifting exercises. These include the bench press for chest, squat for legs, and deadlift for the back and overall body strength. These multi-joint exercises are more challenging to perform than machine movements. Balance and stability are required, and the nervous system takes longer to develop a general movement pattern. These movements should be performed with a barbell. They are most effective for muscle hypertrophy and strength gains for the prime movers and core musculature.

Beginner Program

The best approach when beginning weight training is to incorporate both machines and free weights into the program. Always begin with light loads and learn correct technique for each movement before progressing slowly. Allowing your body to gradually adapt to the new demand will prevent injury.

Including one exercise for each major muscle group is recommended for beginning weight trainers.  Perform 1 to 3 sets of 10 to 20 repetitions for each exercise. A set is a group of repetitions performed for an exercise consecutively. Execute each movement with a full range of motion.

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