Category: Weight Loss Tips

Holiday Calorie Control Tip #1

Dec 09, 2009

I know you know this.

You know you know this.

Fail to plan, plan to fail.

You can’t just HOPE you’re going to behave yourself at holiday parties. You can’t just do the same old things you’ve been doing. You can’t just  miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-).

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don’t want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don’t plan your strategy to prevent weight gain, well, you can PLAN on getting some new clothes that fit your new size (yuck).

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can’t do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it. Seriously–writing stuff down helps you focus on it and keep it at the top of your mind.

Think about how great you’ll feel about yourself when January comes after you’ve followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself (see my P.P.S. for an idea).

Yours in health,

Becky

PS – Speaking of eating well over the holidays, as a proud Prograde Nutrition partner I should let you know that Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://lifesportfitness.getprograde.com/specials.html

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

P.P.S.  Want to treat yourself or someone you love to something awesome in January? How about a one week FREE trial at a lifeSport Fitness boot camp in San Jose or Los Gatos in January?  I just opened my “1 week free trial” program today!  Get on the list now if you want to get in the best shape of your life in 2010:  http://www.lifesportbootcamp.com .  The first free trial week starts January 4th!

How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss

Nov 24, 2009

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a certain number of sets of  a given exercise, and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set/rep combo again. This is actually a traditional body builder program.  There’s nothing really wrong with it, and most “regular” folks you see at the gym are doing just this type of a program.  If they’ve got 60-90 minutes to get their strength workout and their cardiovascular training in,  and they’re getting the results they want, well then, they should probably keep doing what they’re doing!  However, there is a quicker way to get a great workout in.

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a very short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program.

There are several ways to perform alternating sets outlined below:

1.)   Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges). I really like this format and use it for my personal training customers in San Jose, as well as for many of my own workouts.

2.)   Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges).

3.)   Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option for time-crunched recreational exercisers who want to boost their metabolism and decrease body fat . That’s one reason why we  incorporate a strength/cardio circuit into about 90% of our monthly bootcamp workouts in San Jose and Los Gatos.  They incinerate calories, as well as develop lean muscle and cardiovascular endurance.

Here’s an example of a 6 station cardio/strength circuit:

Exercise#1- Jump rope

Exercise#2- Dips

Exercise#3- High knee jog in place

Exercise#4- Pull-ups  (if you don’t have a pull up bar, you can do an inverted row at home by putting a broomstick across two chairs)

Exercise#5- Fast lateral shuffle

Exercise#6:  Push ups

Exercise at each station for 1 minute, and take a 10-15 second recovery break between each station.  At the cardio stations (1, 3, and 5) you’ll go “all out” for one minute.  At the strength stations (2,4, and 6), perform sets of 8-12 repetitions of the exercise, and then take a brief rest.  Beginners might get in 2 sets, advanced folks might get in 4 sets during the 60 second time frame (due to less rest time).

Perform this circuit up to four times for an excellent fat burning workout.

The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

When you’re short on time (and who isn’t these days!), nothing beats a high intensity circuit training workout.

Committed to your success,

Becky

How Do You Get Rid of “Love Handles”?

Oct 25, 2009

Well, it’s not by doing tons of abdominal crunches.  Sorry. Don’t shoot the messenger!

“Love handles”, those little rolls of fat at your waistline, are often the last thing to go when you’re on a fat loss program.  As I’ve mentioned before at this blog, WHERE you hold your body fat is determined in large part by your genetics. However, HOW MUCH body fat you have is almost a direct correlation to to how you live your life:  your calorie intake, your exercise activities, and even your choices of exercise activities.

If you’re battling with your love handles–or you’re struggling to lose your last 5-10 pounds, here are some ideas that will help you win the battle:

–Replace some of your longer, moderate intensity cardio workouts with shorter, high intensity interval training workouts. You’ll burn more calories in an interval training workout and you’ll also stoke your metabolism to burn more calories for a few hours after your workout it over.  Some studies have shown that high intensity interval training may help reduce abdominal obesity.

-Decrease  your consumption of sugary treats and beverages. We’re not sure why, but there seems to be a correlation between  high sugar consumption and fat accumulation in the belly.  This is the one time where genetics isn’t the only thing putting stored fat around your waistline!  So, cut down on added sugar wherever possible.  If you want to take it a step further, cut down on processed carbohydrates in general (white bread, white rice, cakes, cookies, etc.) , and switch to whole grain carbohydrates eaten in moderation.

-Strength train. And, no, I’m not talking dozens of side bends (spot reducing doesn’t work, remember??).  I advocate strength training for lots of reasons.  With regard to the “love handles” issue, my reason is this:  Regular strength training (done right)  increases your resting metabolic rate over time.   Choose exercises that work several muscle groups/joints at a time like squats, lunges, deadlifts, push ups and pull ups.  Lift or push enough weight so that your muscles become extremely fatigued.  This creates “protein turnover”, or muscle rebuilding.  This protein turnover stuff requires energy  (calories) and results in more muscle mass over time.

-Make sure the fat you add to your diet is good fat.  Choose monounsaturated fats such as olive oil, nut butters, and canola oil as your sources of added at.  Mono-unsaturated fats are heart healthy fats.  Some studies have shown that consumption of mono-unsaturated fats decreases abdominal obesity in individuals who carry excess fat in their bellies.

-Add in two more servings of vegetables every day. Okay, so I’m fibbing a little bit here.  I don’t know of any studies that have shown eating more veggies every day will decrease the size of your love handles.  However, most of us don’t eat enough veggies.  Chances are, if you add in two more servings of veggies every day, you may decrease your consumption of some not-so-good for you foods.  In addition, by eating more veggies you’ll increase your vitamin and mineral intake and your fiber intake for the day.  All good things to do for your body.

I could probably add another 3-5 bullet points here, but let’s keep it at a manageable five for now.

The bottom line is this:  You CAN decrease the size of your love handles.  Side bends and ab crunches won’t do it.  A slightly negative energy balance (fewer calories IN than OUT), good food, and smart exercise WILL get you there.

Have you decreased the size of your love handles recently?  Please share your success here by leaving a comment!

Committed to your success,

Becky

Pre and Post Boot Camp Workout Nutrition Tips

Jul 17, 2009

I’ve been asked by both Campbell boot camp and San Jose boot camp customers what to eat before boot camp workouts (or any workout, for that matter). Not many people ask me what they should be eating after exercise—but it’s also an important topic. So in this post, we’ll look at not only pre-workout nutrition, but also post-workout nutrition.

Pre Workout Nutrition

Some folks don’t like to eat before working out. If you absolutely can’t tolerate a small snack before working out, don’t force yourself. However, if you can handle a little food an hour before a workout, it’s a good idea to eat. Some recreational exercisers feel they will get nauseous if they eat before exercise. If food is properly selected and intake is properly timed, this shouldn’t be an issue. For those of you who do the San Jose/Almaden boot camp and exercise first thing in the morning, you haven’t had food for probably 8-10 hours. That’s almost a fast! Fasting is detrimental to performance, because our glycogen reserves aren’t at an optimal level.

Here are some reasons to consider eating a small snack before a workout:

• To provide “fuel” for the exercise and replenish glycogen stores (glycogen is the storage form of sugar in your muscles and liver)

• To prevent low blood sugar during exercise

• To settle your stomach, absorb gastric juices and prevent hunger

Most experts agree that the pre-exercise meal should consist primarily of high carbohydrate, low fat foods for easy and fast digestion.  This is especially true if the exercise is within 1 hour of eating. Avoid eating highly sugared foods however (candy bars, sugary cereals, etc.) as these may cause an insulin spike followed by a drop in blood sugar around the time you’re exercising (not to mention the fact that those foods offer you no nutrition!).

Here are some suggestions for a light, carbohydrate rich snack to eat before an exercise session:

• 1 slice whole wheat toast

• 1 small banana (or other piece of fruit)

• ½ of an energy bar (such as a Power Bar)

• ½ c. cooked oatmeal (easy on the sugar!)

Campbell boot camp participants, I realize you’re coming from work, and some of these items aren’t available to you at work.  The oatmeal and the toast ideas will work better for the Almaden boot camp participants who work out in the early morning.

Morning campers, if you’re trying to lose body fat, remember that you don’t want to eat all of your breakfast calories before your workout. Split them up. Eat 1/4 to 1/3 of your breakfast calories before your workout, and the remainder after.

Post Workout Nutrition

When and what you eat after a workout can have a serious effect on your recovery. The first 2-3 hours after exercise are critical for you; don’t wait to eat. Be selective in what you eat after exercise. Wise choices will help you recover quickly and enable your muscles to work better the next time around. Inadequate recovery can lead to chronic fatigue and a gradual decline in your performance.

Although post exercise nutrition research is aimed at competitive athletes performing exhaustive exercise, there are lessons in the research for the recreational exerciser. For the fitness enthusiast whose workouts generally last less than 90 minutes, your main concern is to re-fuel with a well-balanced meal that provides not only carbohydrates to replenish your glycogen stores, but also protein to help re-build muscle. Some protein/carb post-workout meals might be:

• Two poached eggs with whole wheat toast

• Yogurt and high fiber cereal with low or non-fat milk

• Whole wheat bagel w/peanut butter

* String cheese and whole wheat crackers

For the Campbell boot camp crew who gets home from a workout around dinner time, here are some dinner ideas:

* Steamed vegetables and lean protein (chicken, fish, pork tenderloin or lean cuts of beef)

* Dark leafy green salad with lean protein in it

* Whole wheat tortilla with rotisserie chicken pieces inside

Please make sure you get some protein after a hard workout! Time and again, studies show that a combination of protein and carbohydrate replenishes muscle glycogen more rapidly than does carbohydrate alone. If you don’t “re-fuel” your muscles, they won’t work for you well the next time you exercise.

If you need to rush to work after boot camp, consider a post-workout drink with a 2:1 carbohydrate to protein ratio. You can drink these drinks right in the car! It may not be enough calories to qualify as a “meal”, but it will start the repair/recovery process until you can get to “real” food. If you need a suggestion for a post-workout drink, I recommend “Workout” by Prograde nutrition:

ProgradeNutrition

I trust their products, and they create their product formulations based on current research in sports nutrition. One word of caution: As  many of you know, I’m not a fan of “drinking” your calories if you’re trying to lose weight.  For some folks, though, a post workout shake makes sense.  Just remember to log the calories you drink!

One final word about pre- and post-workout nutrition: Don’t forget the water! It may not be “food”, but hydration is important so we should address it. Many of us are slightly dehydrated and don’t even know it. Mild dehydration can cause headaches, fatigue, constipation, and other not-so-fun things.

Drink water before, during and after exercise. For workouts lasting less than 60 minutes, sports drinks aren’t really necessary. However, if you prefer the taste of sports drinks over water, I see no problem with using them in moderation during exercise lasting less than an hour. Just don’t forget to log the calories!

What do YOU eat for your pre or post workout meals??  Leave a comment here to give your fellow campers more ideas for good nutrition.

Committed to your success,

Becky

The best way to get results at boot camp

Jun 05, 2009

We’re off to a great start with June boot camps.  I see lots of energy and enthusiasm in classes.

A special welcome to Nancy B., Leslie, Nancy S. and Emma at our boot camp in Campbell!

We had a big turn out yesterday at the Campbell boot camp for our free body fat testing service, and I’ve got campers from the Willow Glen “boomer” boot camp reserving spots for testing next week.

Once you’ve gotten your results, what do you do with them?   I suggest you write out a goal you’d like to achieve in 10-12 weeks. Make sure your goal is measurable.  For example, measuring whether you’ve become more “toned” will be hard! But re-measuring your waist or hips, or how many push ups you can do is more concrete. Be specific.  

Once your goal is set, write down what you will do to achieve it.  Again, be specific. Instead of writing “I’ll eat better” or “I’ll exercise more” try defining, very specifically, what that means for you.  What, exactly will you change in your eating habits? What exactly, will you do outside of camp for additional exercise?

It might seem tedious to write all this stuff down, but research shows time and again that what gets measured gets managed.  If your goals are written down and you post them where you can see them, they’re at the top of your mind more often.  You’re more likely to maintain focus.

In fact, our theme for the month at the Willow Glen “boomer” boot camp is “FOCUS”, with the intent being to focus on what you DO want.  Not on what you DON’T want.

What you focus on gets done!

Jackie and I have goal sheets in our boot camp box at all classes.  Please feel free to ask for one if you’d like to use one to help you get the results you want from camp.

Committed to your success,

Becky

Weight loss plateau–Solution #2

Mar 29, 2009

Next to knowing exactly what it is you’re putting in your mouth when you’re trying to lose weight, another key factor in busting through a weight loss plateau is:

Meal planning

Now, I know you’re probably rolling your eyes thinking this is worthless and tedious–especially if you’re single. Why would you want to plan meals if you’re single and you’re not prepping food or meals for a family?  Or, perhaps you “don’t cook”, so why in the world would you want to plan meals??

Simply put, if you’re struggling to lose weight, you need to get a better handle on your food intake. One way to do this is to have better stuff on hand, and, if you do prepare meals at home, plan them ahead of time.

I remind participants in my boot camps in San Jose and Los Gatos all the time that good workouts are important for weight loss and lifetime weight maintenance.  However, exercise for weight loss needs to be backed up by good nutrition.  I see great exercise habits developing in my boot campers, but a lack of supportive eating can slow down their results.

Let’s broaden our definition of “meal planning” for a moment, and consider Solution #2 as “food planning” or “pantry stocking”.  

That’s what I mean by planning.  I don’t care if you don’t cook, or if you’re single, or a single parent with octuplets for that matter.  You need to have good, healthy food on hand if you want to lose weight.  Otherwise, when you’re hungry and on the go, you’ll grab less than nutritious options.

Here are some ideas on how  you can plan your way into busting through a weight loss plateau-

-Pick one day during the week where you can sit down for a few minutes and plan out what you need to buy to stock your kitchen w/good food and then shop for the food.

-If you eat at home, plan out a few meals ahead of time. Build your meals around these items:  Lean protein, produce (fruits and veggies) and a little healthy fat (olive oil, nuts, nut butters).  

-If you’re busy and on the run a lot, buy healthy convenience items like salad in a bag, pre-cut veggies in bags, frozen veggies, string cheese, rotisserie chicken, and pre-seasoned pork tenderloin (check sodium content on pre-seasoned proteins, though!).  

-Buy healthy, non perishable snacks for your office and car.

Having good stuff within reach at all times so that  you don’t grab junk takes just a little forethought and planning.  It’s not rocket science.  It works for busy parents with families, single folks, and folks who are on the road a lot.

If you’re struggling with a weight loss plateau and you’re not eating as well as you could, give weight loss plateau Solution #2 a try.

You’ve got nothing to lose, except maybe a few pounds.

Committed to your success,

 

Becky

Weight loss plateau–Solution #1

Mar 20, 2009

Over the years that I’ve done personal training and boot camps in San Jose, I’ve seen a lot of well intentioned people get really frustrated that they’re “doing all that they can” to lose weight and the scale still won’t budge.  

My experience has been that a lot of my customers get the exercise part down pretty well (could be because when I show up, they have to work out!).  It’s the food part that holds them back from shedding body fat.

There are a number of reasons why weight loss doesn’t happen when we think we’re doing everything right. Over the next few weeks, I’ll give you a few solutions to help you bust through your weight loss plateau.

Solution #1:  Measure your food

Please don’t shoot the messenger, but if you’re hanging on to extra weight, one of the reasons may be that you’re still eating too much. I was reminded of this today as I looked over a new client’s food journal. Although she was making some decent food choices most days of the week, she really had no idea how many servings of food she was eating.  Big mistake.  

We can’t simply pour high fiber cereal into our bowl and call it a “serving”.  It might be 3/4 of a cup.  It might be 2 cups.  Depends on your bowl, doesn’t it?  You’ve got to measure it.  Yes, I know.  What a pain in the butt.  Here’s the thing–you don’t have to measure every single time!  But, you’ve got to do it at least once so that you know how much 1 serving of a particular cereal looks like in your bowls.  Read the label for serving size and then measure it out and dump it in your bowl. You need to know what 8 oz. of non-fat milk looks like in your glasses.   You need to know what 4 oz. of chicken, fish or beef looks like on your plates.  Get the picture?  You need to be a label reader and a measurer.

My suggestion:  Get out your measuring cups and buy a food scale (I got a cool electronic scale at eBay for $20!).  Weigh and measure the foods you commonly eat at home.  You’re gonna be surprised.  As a rule, we eat portions that are WAY too big.

Does this sound tedious?  Well, yes, perhaps it is, but it’s not a forever thing. And here’s the bottom line:

Do you want to look and feel better?  If you do, measuring stuff for a few weeks is a small price to pay.

This solution alone could save you a few hundred calories a day!

The moral of this story:  If you’re trying to lose weight, know (really KNOW!) how much you’re eating.

I’ll be back next week with solution #2.

Committed to your success,

Becky

Want weight loss? Stop the excuses

Oct 27, 2008

We all have them:  “I have no time”, “I work too much”, “I can’t get up early”, “I don’t know what to do”, “my diet sucks” ….blah blah blah.  Well, a fitness colleague of mine is doing something really crazy with regard to banishing a lot of these excuses from our minds and our mouths.

 You’ve heard me speak of him before when he helped several thousand people lose weight as part of his free “Mid Year Resolutions” program last summer.  My friend Jeremy Nelms is at it again!  Read on to see what he’s going to do and how you can benefit from it………

Jeremy owns a personal training studio in Palm Beach Gardens, Florida, and he is moving into his studio for the next 60 days where he will sleep on an air mattress, work 12 hour days, sleep only 7 hours a night and prepare his meals from a very minimal make-shift kitchen there at his studio.  He’ll work out only 45 minutes per day, up to six days a week and he’ll log his weight loss progress over the 60 days.  He’s doing it to show us all that a lot of the reasons we give for not reaching our fitness goals are really just excuses.  
So, what’s in it for you?  Some free stuff, that’s what!  He’s going to give away a free 4-week fat loss workout program, AND a nutrition DVD just for visiting his blog!  He’ll also be logging his food and exercise every day, so if you return to  his blog often over the next 60 days, you can learn just what he’s doing (and eating) to lose weight successfully.
He moved into his studio last night and he just uploaded a video today (in his underwear, no less!) to kick off the program.  You’ve gotta see it to believe it!
Jeremy called me a couple of weeks ago to run this idea by me and ask me if I thought he was crazy. Well,  yeah, I think he’s kind of crazy, but it’s a it’s a GREAT idea!  Jeremy is just one of those cool guys who will go to GREAT lengths to get people motivated (even if he has to strip down to his undies to do it).  
So, head over to www.No.ExcusesFatLoss.com/blog and grab some great FREE workout and nutrition information for yourself.  
Now you’ve got TWO trainers on either end of the U.S. committed to your success!
Becky

A few more weight loss secrets

Sep 12, 2008

We’ve talked about how to estimate how many calories you should aim to eat if you’re trying to lose weight.  See my post on August 22nd if you  missed it.

Now, let’s talk about how to use those calories. My suggestion:  spread them out through your waking hours.  This is beneficial for several reasons:
-You get to eat often 🙂
-You don’t get hungry
-Your metabolism stays a little elevated above resting level because you’re digesting the food
-Your blood sugar stays stable so you feel better (as long as you make wise food choices)
Here’s a sample breakdown of what a 1,700 calorie meal plan might be broken up:
Breakfast:  300 calories
Snack:  200 calories
Lunch:  500 calories
Snack:  150 calories
Dinner:  400 calories
Snack:  150 calories
Using the numbers you get in your own calculation, divide them up between 3 meals and 2-3  snacks.  Then plan what you’ll eat and shop for it!
Notice I allotted  more calories to lunch? You could also transfer the higher calorie meal to breakfast, too. I’d like to see you eating more earlier in the day, and dialing the calories back a little toward the end of the day.  This won’t work for everyone, but it’s worth a shot if you can work your lifestyle around it.
When you’re planning what you’ll eat, try to get some lean protein, a fibrous veggie and good fats (from olive or walnut oil, nuts or seeds) at each meal or snack.
Now on to homework for folks at my Almaden and Campbell boot camps….
It’s interval time again.  Choose your exercise (running, walking, swimming, or a cardio machine at your gym) and do the following:
3-5 minute warm up (at a level “5” on our perceived exertion scale of 1-10)

30 seconds HARD (at a level “8” or “9” on our scale)
30 seconds recovery (level “5” or “6” on our scale)

Continue for 12-20 minutes depending on your fitness level.  Newbies to camp, please don’t over do it!

Cool down and stretch.
Committed to your success,
Becky

More on weight loss

Aug 29, 2008

A couple of posts ago, I shared with you a calculation to use to estimate how many calories you should eat in order to lose weight.  It’s based on your current size and current activity level.If you haven’t done your calculation, please do it now.  

Another important factor in weight loss is eating at regular intervals–about every 3-4 hours or so.  This is SO important!  It should look something like this:  Small meal, snack, small meal, snack, small meal, snack.  You can divide the calories that you came up with in your calculation between all these mini-meals.  
My snacks are usually 100-180 calories, and then I make up the bulk of my calories with the three small meals.  I don’t count calories most of the time (although I do log into my FitDay account every now and then to see how my calories are adding up), as I’ve gotten pretty used to “eyeballing” portion sizes or weighing them on a food scale.  You’ll figure out what works best for you.
So, if you’re really serious about losing some body fat, this is an important thing to do:  spread your calories out over your waking hours.  This keeps your metabolism running a little higher (it takes calories to digest food), it keeps hunger from creeping up on you, it keeps your blood sugar levels steady (as long as you make appropriate food choices!), and it lets your body know that it will be fed at regular intervals (so it doesn’t need to hold on for dear life to body fat as reserve fuel).
Give this a try and I’ll be back in a few days with more exercise  homework and a few more weight loss tips.
Have a wonderful Labor Day weekend!
Committed to your success,
Becky