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

February 2010

February 17, 2010

Foods That Burn Fat

Foods That Burn Fat



This recommended list of “fat-burning foods,” also known in the Burn the Fat, Feed the Muscle (BFFM) program as “the terrific twelve,” might be the most valuable resource you’ve ever laid your hands on. Although the possible variety is your food choices is nearly infinite, these twelve are the staple foods that should make up the foundation of your program. Variety is important, but these are the foods you can’t go wrong with and the ones you’ll keep coming back to time after time.

1. Oatmeal


If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture while adding those desirable “good fats” we all need. For a complete meal, try a couple scoops of Vanilla Praline flavored protein powder in your oatmeal. If you get tired of oatmeal, there are plenty of other cooked whole grain cereals in the “oatmeal family.” Look In your local health food store (or a gourmet supermarket) for barley, wheat, titricale, rye, oat bran and flax cereals (or a multi grain combination of the above).

2. Yams & Sweet Potatoes


Right behind oatmeal, yams (and sweet potatoes) are probably my second favorite starchy carbohydrate. Flavorful, all-natural, low in calories, and packed with nutrients and antioxidants like beta-carotene, it’s no wonder yams are a favorite

carbohydrate among bodybuilders, fitness competitors and health-seekers alike. According to Brian Rowley, science editor for FLEX magazine, “Bodybuilders use yams when cutting bodyfat because they are [ow on the glycemic index. Waxy white potatoes (boilers) are high on the glycemic index, so they make an excellent postworkout meal, but nothing compares with a yam the rest of the time.”

Although the glycemic index is a secondary factor when making carb choices on the BFFM program, if you’re carb sensitive or if you’re on a very strict diet (like a contest diet), then the glycemic index should be given more weight in your choices. Yams are one of the best. Sweet potatoes are not exactly the same thing as yams (they’re slightly higher on the glycemic index). but they’re otherwise similar, which also makes them good choices for fat burning diets. You can identify a yam by its darker orange color, pointier ends and unusual sizes/shapes. Combine a yam with a green veggie, a chicken breast, lean red meat or fish, and you’ve got yourself a perfect fatburning, muscle buildinq, metabolism boosting meal.

3. Potatoes    (White or Red)


Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program. But think about it; Potatoes meet every criteria of a great carbohydrate: potatoes are a complex carbo They are all-natural. They contain fiber, vitamins and minerals. They are filling. They are low in calories. So why do people avoid them? One reason is because they confuse a dry potato with a loaded potato. Smother a potato with butter, sour cream and bacon bits and then you’ve got yourself a fattening, calorie-dense ensemble. Eat it dry or top it with Butter sprinkles, salsa or your favorite low fat, low calorie topping and you can’t go wrong.

Another reason people might avoid the potato is because they are using the glycemic index as their primary gauge for choosing carbohydrates. Potatoes are high on the glycemic index, which means they are absorbed as blood sugar very rapidly. What most people don’t realize however, is that when you eat your potato as a whole meal with your favorite lean protein, the glycemic index of the entire meal is much lower. Most people also don’t realize that some white potatoes are higher in the GI than others. Baking potatoes are higher in amylose, a slow releasing starch, so the glycemic index is lower. Russet potatoes are also moderate on the GI. Waxy potatoes or boilers are high GI foods. If you’re extremely carb sensitive or hypoglycemic, then you might want to eat more yams than white potatoes, but generally speaking, white potatoes make a superb addition to almost any fat burning diet. I personally eat white potatoes right up until the day of a bodybuilding contest and I have no difficulty reaching 3-4% body fat.

4. Brown Rice


Brown rice is another staple food of bodybuilders and you often see the “muscled ones” chowing down piatefuls of rice, both in season and out of season (in smaller quantities during the “cutting-up” season). Prior to contests, bodybuilders sometimes reduce the amount of rice (starchy carbs) and add in more green veggies (fibrous carbs), but rice is a solid year round staple, as long as you keep your calories in check. Obviously, this means avoiding fried rice or other rice dishes that have added fat and calories. Steamed or boiled rice is the way to go.

Of the many types of rice, slow-cooked brown rice or basmati rice are your number one choices. Instant (pre-cooked) rice is fine when you’re in a crunch for time, but the instant rice burns much more quickly and is processed in the body more like a simple carbohydrate. The same goes for white rice, especially the sweet variety that’s usually served in Chinese and Asian restaurants (including sushi rolls). White rice is the processed version of brown rice. Although it’s still technically a starchy complex carbohydrate, the white rice burns faster and has been stripped of much of its nutritional value. When you’re on a very strict fat loss diet, stick with the slow cooking brown rice for best results.

5. 100% Whole Wheat & Whole Grain Products


The “baseline diet” can and should contain a wide variety of bread products with one condition: They must be made from 100% whole grains (and the label must say, “100% whole wheat” or “100% whole grain” as the first ingredient). White bread and anything made out of white flour is not allowed in any quantity on this program (except the occasional planned “cheat meal”). If you’re particularly carb-sensitive, then bread – even the whole wheat variety – is one of the first things to go.

A small handful of people – usually one in 200, depending on what source you listen to – have sensitivity to the gluten In the wheat. Gluten is a protein found in wheat products and, much like lactose intolerance from dairy products, gluten intolerance can cause digestive difficulties and bloating in certain individuals. Most competitive bodybuilders drop out all the pasta and bread products for the 12-16 week dieting period before a contest, then usually put them back in for off season maintenance. On very strict fat loss diets, wheat and bread products are usually eliminated completely. Generally speaking, however, 100% whole wheat and other whole grains are perfectly acceptable additions to a healthy diet for long term body composition control, it just depends on how “strict” you want or need to be with your nutrition.

6. Green Fibrous Vegetables (Broccoli, Green Beans, Asparagus, Lettuce, etc)


Fibrous carbs are your number one choice for fat burning carbohydrates. Green vegetables, also known as fibrous carbs, hardly contain any calories (they have a low calorie density). It’s virtually impossible to overeat green vegetables. Eat them liberally and eat more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.

7. Fresh Fruit


Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. Although there are some “guru’s” in the bodybuilding industry who claim, “fruit is fattening,” this statement is somewhat misleading. It’s true that a diet of mostly complex carbohydrate will give you better results than a diet of mostly simple carbohydrates, but that’s not the same thing as saying “fruit is fattening.” Although fruits are simple carbohydrates, they are natural simple carbohydrates. Most fruits are low in calories, low in carbohydrate grams (compared to starches) and high in fiber.

Some fruits such as raisins are extremely calorie dense and best avoided when you’re on a strict fat loss program and your calorie ailotment is small. Fruits like apples, peaches, grapefruits, and oranges, at only 60-80 calories apiece (or less), are a great addition to almost any nutritional plan. Just make sure the majority of your carbohydrates are of the complex type. An all-fruit or mostly fruit diet won’t be as effective for fat loss as one that is mostly green fibrous carbohydrates with lean protein.

8. Skim Milk & Nonfat Dairy Products


“Dairy products” cover an entire category of foods including milk, cheese, yogurt, sugar free frozen yogurt, and cottage cheese. To make it on the BFFM “approved” list, a dairy product must be labeled “fat-free,” “skim,” or 1 % lowfat. Whole milk dairy products are not allowed, as they are high in fat. Even 2% low fat milk is still 37.5% fat by calories.

Dairy products are a “combination food” – they contain carbohydrates and proteins. Because the protein found in dairy products is high quality, complete protein, a high protein dairy product can count as an exchange for a protein food. For example, you could have non-fat cottage cheese as a protein instead of a serving of lean meat. Non-fat cheese can also boost the protein content of a meal. Yogurt tends to have

less protein than cottage cheese, so a single container of yogurt wouldn’t count as a full protein serving. In fact, yogurt would count more as a simple carbohydrate exchange than a protein (although, you could mix in a scoop of protein powder into your yogurt to make it “high-protein yogurt).

9. Chicken Breast & Turkey Breast


Chicken and turkey are probably the number one most popular protein sources among bodybuilders and fat loss seekers. Remove the skin and get the light meat found in the breasts. The thighs are higher in fat and calories. Naturally, your poultry should be broiled, grilled, or roasted and not fried.

Also, we’re talking about the real bird here, not the sliced lunch meat you find at deli’s or pre-packed in supermarkets. Lunch meats are processed proteins. Some nutritionists call them “fabricated foods” because they are made from a mix and poured into a mold before being cooked and wrapped. While these are acceptable occasionally, don’t make them a staple in your regular daily diet. Lunch meats are loaded with sodium, preservatives, binders, fillers and other nasty chemicals that you don’t want floating around in your body’

10. Egg Whites


The name of the game in fat-burning, muscle-building nutrition is to eat a lean protein with every meal. With zero fat, egg whites are as lean as lean proteins get. Egg whites are right up there with chicken breasts as one of the top three lean proteins of choice for losing fat and gaining muscle. Eggs are a super-high quality protein. The problem with whole eggs is the high fat and calorie content. Fortunately, 100% of the fat is in the yolk, while the protein is split evenly between the yolk and the white. This doesn’t mean you have to throw out all your yolks, but it does mean you should limit your yolks. I’d recommend one yolk for every six whites you eat. Just crack them open, and separate the yolk from the white using the edge of the shell. Or, even easier, simply use “Egg Beaters” or another packaged egg white product. There must be hundreds of ways to make eggs, so use your imagination:

Omelets, frittatas, scrambled, fried (in nonstick spray), over easy, sunnyside up, hard-boiled or any other way you like them, use egg whites liberally!

11. Fish & Shellfish


Many people complain about the lack of variety in a bodybuilding-style fat-burning diet, which typically has you eating egg whites, tuna and chicken day in, day out.

What most people don’t eat enough of is fish and seafood. By using different types of fish and shellfish as protein sources, you can add an incredible amount of variety a well as getting those valuable good fats. Here is just a partial list of fish to consider: salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish,

mahi mahi, perch, orange roughy, marlin, sole, Halibut, herring cod and catfish.

As with other meats, eat your fish baked, grilled or broiled and avoid fatty, high calorie sauces and butter. Most fish are very low in fat and high in protein. Some fish, such as salmon, mackerel, sardines, herring and trout, are high in fat. However, because fish Is so high in Omega 3 fatty acids, these fish can and should be used liberally. Shellfish have many of the benefits that fish have and it can add some variety to your diet if you’re getting bored of egg whites and chicken. This category includes shrimp, crab, lobster, mussels, etc. By the way, when you’re eating in restaurants, fish is a great choice, as long as you make sure there are no hidden bad fats or extra calories.

12. Lean Red Meat


BodyBuilders are quite famous for loving their red meat. Many bodybuilders believe that red meat helps muscle growth, and there may be much truth in that statement. Red meat is high in protein, B-12, iron and creatine. The problem with most cuts of red meat is the high fat content. However, not all cuts of red meat are the same. It’s a mistake to label the entire red meat category as a no-no because of high fat content. If you carefully choose the leanest cuts possible and keep your portion sizes small, red meat can be a great addition to a fat burning program. For example, a 6 oz serving of lean, trimmed top round steak has only 9 grams of fat, while a 6 oz of untrimmed porterhouse has 37 grams of fat (and the 18 oz porterhouse you’re often served in a steak house has over 100 grams of Iat! )

By the Author:

Tom Venuto




Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.

If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts.

We will take good care of them.

Here at our amazing Health Club we are the gym of all gyms….click here to check out our gym.

We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.

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Chino Hills Personal Trainer Interviews John B.

Dr. Saman Bakhtiar a Chino Hills personal trainer interviews his awesome client John B. John talks about why he started an exercise program and his results thus far.

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February 15, 2010

Special Olympics Polar Plunge

Special Olympics Polar Plunge

Hello there one of my most special clients and his dad recently wrote me a letter that I would like to share with you.

I have added links and photos to his letter with his permission,  but that is about it.

Check it out and support our community…………as it encompasses so many variety of people with various intellectual challenges.


I am Area Director of Pomona Valley Special Olympics which covers the cities of Diamond Bar, San Dimas, Walnut, Pomona, Claremont, Glendora and La Verne.
We provide free year round sports activities for our athletes with intellectual disabilities.


Michael is a Pomona Valley athlete and has been training at Fitness Concepts since your first 6 week class in November last year.


The transformation is incredible.

He has gone from 187 to 158 lbs and we thank you, Randy and all those trainers and clients who have been very supportive of Michael for this great improvement.


Special Olympics is holding a Polar Plunge at Bonelli Regional Park on February 27th to raise funds for our 2010 program.

Funds can be raised in several ways.
Donate direct to a plunger already registered. (Michael Evans)
Register as a plunger and collect donations
General donation
Form a team and collect donations from team supporters and friends.

This is a fun event.   Check it out!

There you can see photos from past “Plunges” and information about the event and Donate section on the left hand side.

Connect to “support a plunger” and type Michael Evans in the box.


Michael has received good support to date.

To see the improvements in athletes when they are coached, given positive support and encouragement is very rewarding
To see their faces when they compete and place is very rewarding to me and my coaches.
Just like watching the progress with the clients in your exercise programs as they achieve their goals.


It too must be very rewarding to you and your staff.

So any support you, your trainers and clients can provide to the Polar Plunge will enable us to continue our program and provide physical activities and programs for those athletes with intellectual and physical disabilities.

Thank you very much for your guidance and support of Michael in his exercise program.

We are very proud of what he has achieved.

Thank you
Russell Evans

Russell Evans

Area Director

Pomona Valley Special Olympics

909 319 7693
Join us Saturday, February 27, 2010 at Bonelli Park for our annual Polar Plunge.
For more information, visit

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February 10, 2010

How to fix your flat A**

How to fix your flat A**

As you and I know we have all been blessed with different body types.


Some may think of their derriére as a blessing, while others would rather say their rear is a curse!


I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!


I have outlined for you some of the most affective proven butt building exercises.


Each day that it’s time to train your lovely lower body, choose three exercises from the list below.


Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises


Squats are an excellent and proven way of training your gluteus maximus (butt).

You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.

If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise.


The closer together your feet are, the more your quads (front of the thighs) will work.

As you move your feet further apart, you’ll feel the exercise more in your hips and butt.

You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.



Lunges are another exercise that works your glutes.

Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.


Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.


Hold two dumbbells to the side of your body.

Bring one leg forward and stand so that you have good balance.

Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes.

At this time the other knee will almost touch the floor; then come back up.

Do all of the reps with one leg forward and then continue with the second leg.
Hip Extension:


Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best.

This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight.

OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.


On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor.

(If you are using a bed, your legs will be off the edge and your feet high off the floor.)

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Flutter Kicks
Lift one leg higher then the other and alternate.

Move each leg as though you are doing a flutter kick in water.

Try doing 3 sets of 20 repetitions on each leg.

Do you want more?


Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close.

When you close them, have one leg cross over the other.

Alternate each rep, which leg is crossing over.

Try doing 2-3 sets of 20 repetitions on each leg.



Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical!

Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells).

Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up.


Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees.

Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping Your Way To Tight Buns

Stairmasters & Climbers:


These machines when used at a slower frequency with honest, normal steps will recruit your butt muscles into action.

Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes?

You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results.

Feel your body weight as you step down through your heel of each foot.

The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.


Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss.

If you think that steppers will make your butt bigger, you may be eating more then you think.

Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / week.

If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.


Final Points

Before I let you hit the gym, there are a few points that are important to know.

You can’t choose where you gain weight.

If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics.

Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change.

Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

Thank you for reading our blog.  We hope this information was valuable.

Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.

If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts.

We will take good care of them.

Here at our amazing Health Club we are the gym of all gyms….click here to check out our gym.

We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.

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