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June 29, 2009

21 Get Lean Tips From Oceanside California

p1000001I am here sitting on my balcony in Oceanside, California so I thought I might put up a quick blog post.
Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace

3) Don’t ever workout 2 major muscle groups together

4) Get some complex carbohydrates and protein immediately within 30 minutes of your workout


5) Eat small frequent meals every 3 hours

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement (My favorite is Udo’s oil

8) Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME


11) Say good buy to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)


13) Limit Alcohol (Alcohol has 7 calories/gram)

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)


15) If you can, take a 15-minute catnap in the afternoon

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate

17) Work on your “problem areas” first thing during the week

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day


21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

Lastly some pics at the beach with Awesome weather and family!!

beach view II Oceanside Getaway June 2009Beach View III Oceanside Getaway June 2009

Sam and Nephew Oceanside Getaway June 2009

Family pic II Oceanside Getaway 2009



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

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June 30, 2009

Bernice Clark @ 8:56 am

Great tips! I loved the visuals! It makes it very visible!

Dr. Saman @ 9:24 am

Thank you Bernice. I am glad that you like it

Ashik @ 9:32 am

SAM! OUtstanding tips. Tips to live by!!! I’m ready for my beach body!!!

Dr. Saman @ 11:49 am

Thanks Ashik. You already have an awesome beach body.

Cheryl Mothes @ 3:35 pm

These aren’t just tips – they’re words to LIVE by! I especially like the “don’t ever skip breakfast”. So many people do this thinking they will lose weight, and it has the exact opposite effect!

Please keep sharing. We’re all “eating” it up. lol 🙂

Dr. Saman @ 7:10 pm

Cheryl you are the best. You have the best attitude and energy. Thank you for being a client and a friend.

Laing Stevens @ 9:49 pm

I believe my “beach body” days are over…but I’m working on my “mad mountain dean” body. Not quite as ripped and covered up. Just kidding, keep those tips coming. I agree! Breakfast is the key…it starts your whole day off right. Now, if I could just follow suit.

isabel brenes @ 10:27 pm

You are very blessed! Thanks for taking the time to write the 21 tips. Your blogs/emails are always insightful!

July 1, 2009

Dr. Saman @ 7:10 am

Thank you for enjoying them

shiwan @ 10:13 am

good job buddy nice to hear from you thank you for all the hard work need to come back soon.

September 27, 2009

Manolo @ 8:25 pm

Dear Dr. Sam I have a question about problem areas, I have no doubt you get these types of questions all the time so here goes. Now my main areas are my chest and belly, What types of exercises do you recommend for hitting these target areas?? More cardio or more resistance work???

Dr. Saman @ 9:06 pm

Manolo,
To build your chest up I recommend doing the following exercises 6-12 reps to failure. I would do 4 sets of each:
1) Incline dumbbell press
2) Bench press
3) Dumbbell flies

To lose the fat around your belly simply clean up your diet and do cardio consistently.

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