As part of my boot camp program, I recommend all my clients track their nutrition intake using an online tracker or mobile app. Aside from the obvious benefits of knowing how many calories you’re consuming etc., the knowledge and understanding of nutrition you gain from doing so is invaluable. It’s a tedious thing to do, no doubt. But it is well worth the effort.
So what about tracking caloric expenditure of exercise? (more…)
For the longest time I have seen trainers, RDs etc. recommend absolute changes in caloric intake. The most popular recommendation by far being to increase/decrease calories by 250 per day. However, 250 calories means different things for different people and I think it’s the wrong approach to take.
Suppose you have someone who weighs 250lbs and is consuming 2500 calories/day in order to lose weight. Reducing intake by 250 calories per day represents a 10% decrease in daily calories. What if the person weighs only 150lbs and is consuming 1500 calories per day in order to lose weight? Reducing calories by 250 per day would equal a 17% decrease in daily calories. This is a pretty sharp drop in intake at once and could have counterproductive results.
A better way to go about it would be to adjust caloric intake by percentage instead of absolute numbers. This way adjustments are relative to the individual and you avoid making adjustments that are too high for some or too low for others. Personally, I always start with a 10% change in calories, regardless of whether someone is looking to lose weight or gain muscle. It’s typically enough to get the person rolling again without any adverse effects that could result from too big a change.
When it comes to dieting for weight loss you need to get your priorities in order. With so much attention given to carbs these days it’s easy to lose sight of what’s really important. So, here you go…dietary requirements prioritized.
1) Calories – If you’re consuming too many calories, it doesn’t matter how much protein, fat, or carbs you’re eating…you’re going to gain weight or at least not lose weight.
2) Protein – If you’re not consuming enough protein while on a calorie restricted diet, you’re going to lose muscle. If you lose muscle, your metabolism will drop. (more…)
Use this full body routine to get the New Year started on the right foot! The supersets reduce workout time while maximizing calorie burn to assist with your fat loss efforts.
Warm-Up 5-10 minute jog
A1) Split Squat – 3 sets of 8 reps
A2) Dumbbell Chest Press, Incline – 3 sets of 8 reps
Rest 45-60 seconds between sets
B1) Romanian Deadlift – 3 sets of 10 reps
B2) One Arm Dumbbell Row, Standing – 3 sets of 8 reps
Rest 45-60 seconds between sets
C1) Hip Bridge, Single Leg – 3 sets of 12 reps
C2) Push-Ups – 3 sets of 10 reps
C2) Dumbbell Pullovers – 3 sets of 10 reps
Rest 45-60 seconds between sets
D1) Dumbbell Lateral Raise – 3 sets of 10 reps
D2) Dumbbell Curl – 3 sets of 10 reps
D3) Lying Triceps Extension – 3 sets of 10 reps
Rest 45-60 seconds between sets
E1) Plank – 3 sets of 60-second holds
E2) Russian Twist – 3 sets of 20 reps (weighted)
Rest 45-60 seconds between sets
Note: A1)..A2)…etc represent supersets. Both exercises should be performed back-to-back without rest.
No surprise I get a lot of questions about proper nutrition for weight loss. Since many people are obsessed with numbers, here are the numbers I start with when recommending a diet conducive to weight loss:
1) Calories: Body weight x 10 calories
Why? You need to start somewhere and this is as good a place as any.
2) Protein: Body weight x 0.7g
Why? When calorie intake decreases, protein needs increase. Having enough protein in the diet will help maintain your strength and muscle mass. Although most people recommend 1g+ of protein per pound, I’ve found that 0.7g has worked well with my clients. (more…)
You never burn off as many calories as you think you should while exercising. You’re always consuming more calories than you think you are. Keep these two things in mind and you’ll do just fine!
