Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

March 2009

March 31, 2009

Sam’s Favorite: ABDOMINAL EXERCISES

Click here for a printly friendly version of the workouts mentioned in this video!


Filed under Blog, Weight Loss Strategies, Workouts by

Permalink Print Comment

March 30, 2009

The Only Diet That Works

The weight reduction list goes on and on…Between the Atkins Diet, the high-carbohydrate diet, Weight Watcher, Jenny Craig, South Beach Diet. People swear by the one on which they just had recent success-and then, usually, the weight returns and they are dismayed. In the end, there’s really only one diet that works-eat less and exercise more.

The most important step to take, is to make the commitment to lose weight.  Once you do, you must work with your health care professional to develop a diet plan that you can realistically live with and follow-one that is also effective and practical.

THE LOW-FAT CRAZE

For the last 2o years, Americans have been on the low-fat bandwagon. In order to lose weight, we were instructed by the medical establishment-starting with the surgeon general on down- to cut the fat out of our diets. That certainly didn’t work, as obesity and diabetes soon rose to epidemic proportions in the US. The whole concept of “fat is bad” was very short-sighted. It failed to take into account that there are healthy fats that our bodies require for normal function. Moreover, people have to eat something, and so they switched from high-fat foods to low-fat products packed with white flour, sugar and calories…and people continued to gain weight. Calories do matter, and people have seem to lose sight of this.

THE LOW-CARB CRAZE

Low-carb diets, from Atkins to South Beach, at one time assumed center stage. These popular plans allow fats and proteins, while severely limiting carbohydrates- pasta, white rice, white bread and sugar. In controlled studies, low-carb diets don’t fare any better than other diet plans. In the long run, there is no difference in weight loss. The key reason any diet works is that, when followed correctly, you consume fewer calories.

The bottom line is that elements of each of these approaches make sense-or have worked. Yes, it is good to limit your intake of the saturated fats in meat and dairy products, the trans fats in processed and fast foods, and refined carbohydrates in white flour and sugar. All of these contribute to high rates of cardiovascular disease, obesity and diabetes. But don’t throw out the baby with the bathwater-there are also plenty of healthy fats (in salmon, tuna, olive oil, sesame seeds, etc.) and healthy carbs (in vegetables and whole grains). The key to any successful weight-loss plan is to eat a variety of whole foods and expend more calories than you take in. But how can you do this? Simple- Eat less and exercise more!

TAKE SMALL STEPS

It is very difficult for people to change their diets and lifestyles, so start out by taking small steps. Walk before you run….limit a food before excluding it. Here are some other smart strategies….

Cook for yourself, and incorporate more nutrient-rich whole foods into your diet. Fast foods and processed products are packed with trans fats, empty carbohydrates and calories. Don’t have time? Make double or triple batches when you cook, then freeze them. When it’s mealtime, simply thaw and heat.

Eat more vegetables. Not only are veggies packed with vitamins and minerals that benefit your overall health, they also fill you up so you are not as tempted to reach out for the troublesome foods.

Pay close attention to portion size when you dine out. Most restaurant meals are far larger than necessary. Leave something on your plate, or take a some of it home.

Keep sweets and junk food out of the house. Spare yourself the temptation of eating them by not buying them in the first place.

If you’ve been inactive, keep in mind that even a modest amount of exercise- such as walking for 20 or 30 minutes three or four times a week-is beneficial. As time goes on, you can gradually build up to 45 minutes and then 60 minute walks. At a minimum, take the steps instead of the elevator…park at the far end of the parking lot instead of the first spot. Every extra step is extra calories expended.

Get your family and friends on board. For dinner serve the whole family a meal based on vegetables, whole grains, and small amounts of lean protein. Try to buddy up with a friend and take a brisk walk around the park or neighborhood.

Ultimately, losing weight is not a function of fad diets, crash diets or the diet du jour. Sustained weight loss requires a commitment ot a complete lifestlye change. If you start out by taking small steps, you’ll eventually get there-and stay there.


Filed under Blog, Nutrition Tips & Strategies, Weight Loss Strategies by

Permalink Print 3 Comments

Fitness & Food Myths

womenliftingweightsMyth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “ bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.

_______________________________________________________________________________________________nuts

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 270 calories.

_______________________________________________________________________________________________

redmeatMyth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

_______________________________________________________________________________________________

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, milkand calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

*Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
*Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

_______________________________________________________________________________________________

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like eatingsaladnon-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

*Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
*Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
*Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
*Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
*Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
*Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers


Filed under Blog, Nutrition Tips & Strategies, Weight Loss Strategies by

Permalink Print 2 Comments

My Fitness Book Recommendations

Recently I went to Barnes and Noble Book Store, in Chino Hills, to share my top favorite fitness and health books. I include books about healthy eating, weight lifting, toning and fat loss all from great authors such as Dr. Oz and Bill Phillips.

For a list of the book and authors mentioned in this video click the link below

Barnes and Nobel Book Review


Filed under Blog, Recommened Books by

Permalink Print 1 Comment