Wednesday, December 16, 2015

Should I Eat Breakfast

When I started as a personal trainer 25 years ago, the conventional wisdom was very definite about not skipping meals. The most important meal of course was breakfast. If you follow the most current information, this is no longer a given. Many of the nutritional authorities have now put it out there that skipping breakfast many have other benefits.

The reason for this involves the concept of intermittent fasting. If you eat dinner at six or seven and skip breakfast, you add another four to six hours that the body is without food. After food is digested it is converted to glycogen which is easily converted to energy. Without a constant supply of this on hand fuel the body needs to convert fat into energy. Can you see where I'm going?

The old idea of six small meals made sense because something called the thermic effect of food. This means after you eat food the metabolism is boosted by 10% to convert that food to energy. If you eat 300 calories you burn 30 calories to digest it. We used to think if you ate all the time or grazed you would constantly be stimulating your metabolism. Look around,  we have more obese people now than ever.

If you eat 1000 calories you burn 100 calories. If you eat three meals of 333 calories you still burn the same amount but you continue to replenish your glycogen. The body never needs to burn fat reserves.

I don't recommend one meal a day but you may want to try eating a late breakfast and a early dinner or just skip breakfast and eat the same lunch and dinner. If you used to eat 21 meals a week and now you're eating 14, you will probably be eating less and losing weight. Try it, I did!

Wednesday, December 9, 2015

When is the best time of year to start working out

 After 25 years of helping the local Foothill residents get in shape I often get asked, when should I start. The age old wisdom is after the first of the year, a new years resolution. What I have found may surprise you. The people with the highest success rate start in December.

The reasons for this may vary and don't get me wrong January is a close second. The best time to get in shape is when you're  ready. This is one of the things that no one else can do for you. I think the reason December is effective is because you are making a decision for yourself, not because everyone else is doing something.

One of best things to do if you want to lose weight and get in shape is ask the special people in your life to help out. If being strong and lean were easy the scenery at the mall would be a lot better. Most people make MUCH better progress with a proven system in place. A proven system is always more easily accomplished with a team in place that all work together toward a common goal.

If you don't have supportive team around you which is often the case, try a  few sessions with a experienced certified personal trainer. Body Mastery is the business I started over two decades ago and I tailored it to the average person who hates exercise. I consider our system the un-bootcamp.

No matter how effective a program may be, it will never succeed if people find it too unpleasant to follow. If you hate the process good luck in making it a way of life. This obvious principle is why we try to make each workout not only productive but also enjoyable. The first thing most clients find attractive is that you are never in competition with anyone. We have  clean cool environment that only involves you and your trainer, no distractions. We have music, TV or other forms of entertainment that help pass the time more quickly than you'll expect. If you want to try a workout for free just mention this blog post and I can show you what I mean.  

Wednesday, December 2, 2015

How to Get Your Partner Going

     Many of my clients have partners that also work out on a regular basis, but some have to go it alone. The support system ranges from one end of the spectrum to the other. If your partner is already on the band wagon, good for you. If they aren't here are a few suggestions.
      If you're in a good relationship your partner wants the best for you. You can use that fact to help them by helping you. What I mean by this is you can ask your significant other to help you first with your food choices. I don't think a husband who brings home pizza on a regular basis is helping anyone with weight loss goals. Don't get me wrong I'm Italian and love Italian food but it can be enjoyed sparingly and certain foods are 1/4 the calories of others.
      The first thing to do is come out in the open and tell your partner you would like some help eating healthier. You can make suggestions for dinner like fish or chicken. Tell the waiter not to bring the bread or chips when you eat out. We often have a healthy salad or appetizer and then split an entry which is a habit that we really have grown to like.
      Snacking is often a problem after dinner. Sometimes you can make progress by switching to a smarter choice like popcorn or pretzels. Better yet ask you partner to skip a snack night here and there. That at least is a good start and you can build on to it.
       As far as routine exercise,  the best thing I have found is to ask for some company on a walk after dinner. It has been statistically proven that walking is one of the best things to speed up a sluggish metabolism. After 5PM the body begins to slow down metabolically. A walk anytime after can reap rewards that you wont get at other times. If you are a woman, you can use the safety issue of walking alone. Make your man play the protector role, we always love that even if we don't admit it.
     Finally you can buy a personal training session from a local trainer. Body Mastery has been helping the Foothill locals get in shape for 25 years. We have a private workout studio and also come to homes. If you get a bad response you just need to pull the "I love you and care about your health" card. Then use it yourself if that doesn't work.