January 23, 2011
Pounds vs. Inches – Rancho Boot Camp
Pounds vs. Inches
It’s a constant battle, isn’t it?
You look in the mirror and it “seems” like there’s progress, but you step on the scale it says you’ve GAINED weight.
Or the scale says you’ve LOST a few, but your jeans still seem just as tight as before.
Who’s right?
When it comes to tracking your fatburning progress, BOTH can give you the feedback you need to know what’s happening in your body.
For example… If your weight has gone DOWN but your belly still measures the same, it’s likely you’re losing in another “trouble area” of your body.
If your weight has stayed the SAME (or even gone UP a little), then chances are you’re gaining MUSCLE while you’ve been burning fat (that’s a GOOD thing)!
But who likes to “guess”?
A better way to track is to measure not just your belly, but also your hips, legs, arms, neck, and chest!
This way you can see WHERE you’re losing and know how your body is transforming as you make progress.
Just keep a weekly log of your stats (including your weight) and compare them with previous weeks.
But if you REALLY want to eliminate all of the guesswork for how much fat you’ve taken off and how much muscle you’ve gained, you’ll want to track your bodyfat percentage.
Here’s how to do it…
Step 1: Step on the scale. You need a baseline measurement of your weight for figuring out the rest of the formula.
Step 1. (Example): 185 lbs. (original weight) – 32.4 lbs (of fat) = 152.6 lbs lean weight This calculation WILL tell you how much LEAN WEIGHT you’re currently carrying. However, this first measurement will NOT tell you how much muscle you have since your lean weight is also made up of bones, organs, hair, etc. What it DOES give you is your baseline measurement to compare with future measurements since any gains you make in LEAN body weight should only come from MUSCLE.
Step 2: Measure your bodyfat. While there are several ways to accomplish this, one of the easiest and least expensive ways is to use a bodyfat caliper. Nowadays, you can pick up one up for around $20 that will do the trick. Follow the instructions with the device to determine the ratio of lean weight to fat in your body.
Step 3: Multiply your weight by your measured bodyfat percentage to find out how much fat you’re lugging around. Record your answer for future measurements Example: 185 lbs. X 17.5% (or .175) = 32.4 lbs of fat
Step 4: Subtract the amount of fat (in pounds) from your original bodyweight in
Step 5: Perform Steps 1-4 again each week. Then compare your results with your previous reading. Example: Let’s say your first measurements were… Weight – 187 lbs Bodyfat % Reading – 17.5% 187 x 17.5% = about 32.7 lbs of fat 187 – 32.7 = 154.3 lbs lean bodyweight Now, for your second measurements you get… Weight – 190 lbs Bodyfat % Reading – 16% 190 x 16% = about 30.4 lbs of fat 190 – 30.4 = 159.6 lbs of lean bodyweight If you now compare your second readings with your first, you can see that… You’ve GAINED 5.3 lbs of muscle (from 154.3 lbs lean in first reading to 159.6 in the second); and You’ve LOST 2.3 lbs of fat (from 32.7 lbs of fat in first reading to 30.4 lbs in the second).
Yes, there IS a simpler way…
There are certain scales that do this (although I’ve found they don’t work very well and all of mine broke within 6 months).
You can also have your bodyfat measurements taken at Fitness Concepts.
As a matter of fact it’s mandatory for all of our client to weigh in every week and check their body composition.
But frankly, this is not a blog to promote Fitness Concepts even though we do have the best program anywhere. 
You can actually do it right in the comfort of your own home very easily.
I totally agree with Dr. Oz about controlling your waist size. Dr. Oz calls it “waist management”.
Increased waist size is positively correlated with many diseases and illnesses.
www.FitConcepts.com
www.FitnessGuruSam.com
www.CoachingWithDrSam.com
www.DrSamInnerCircle.com
www.FitConceptsNutrition.com
www.MetabolicRxTraining.com
www.TotalBodyTransformationSecrets.com
www.BodyTransformationDr.com
Filed under Expert Advice by Dr. Saman
These 10 strategies are what you truly need for permanent fat loss
1. Eat smaller, more frequent meals (not larger, more frequent meals).
2. Include lean protein with each meal and snack.
3. Use veggies and fruit as your primary source of carbohydrates.
4. Replace liquid calories with non caloric options like water.
5. Add high intensity exercise to your routine, like we do with our training programs.
6. Eat breakfast, but nothing with a cartoon on the box.
7. Add 3+ cups of unsweetened tea each day.
8. Move more – we suggest 5+ hrs of general movement each week, outside of structured physical activity.
9. Plan ahead.
10. Reduce packaged food items – the less ingredients, the better.
By the way, you CAN eat more volume, yet still eat less calories.
So it’s not really “eat more, weight less” – it’s eat more VOLUME, weigh less.
More on food volume later.
Until then, be smart about your intake and never fall for the quick fix “FAUX – lutions” not SO – lotions.
Again as always having a blast bringing you my latest thoughts and inspirations.
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Filed under Expert Advice by Dr. Saman
December 26, 2010
My New Christmas Gift and Goal Setting From Chino Hills Personal Trainer
In this video I am showing off my new Christmas gift (the Echo pen) from my little princess as well as talking about how we set goals in Chino Hills Personal training center
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Filed under Expert Advice by Dr. Saman
Stuffing, mashed potatoes, pumpkin and pecan pie, oh my! Thanksgiving is fast approaching, and instead of dreading the aftermath of the holiday weight-gain, be pro-active. With just a little bit of strategizing before your Thanksgiving dinner, you can avoid an over-indulgent nightmare.
And you don’t have to give up all of your favorite holiday treats…phew!
If there is one day out of the entire year that people like to indulge in comfort foods and tend to eat until they are overstuffed- it’s Thanksgiving.
Hundreds of years ago our forefathers celebrated a plentiful harvest with a large meal. Today we carry on that tradition by cooking up a table full of food from corn and stuffing to pies and cranberry sauce. We celebrate Thanksgiving by eating comfort foods in record-high numbers. Most Thanskgiving meals are heavy on carbs. We eat a lot of potatoes, gravy, stuffing, rolls, sweet potato casserole, and more. That’s not even mentioning the dessert table, which almost always includes pumpkin and apple pies.
If the average person eats a 2,000 calorie diet and a dieter is supposed to stick with 1,200-1’500 calories, what are the chances that a meal like this fits into either catergory?
You guessed it; none!
There are two ways of thinking about a hearty Thanksgiving meal. One is that it is a special day that happens once a year and we should indulge and eat all of our favorite things. The other is to avoid these foods altogether.
Read on
* How to Keep Weight Off During the Holidays
* Best Tips to Avoid Holiday Weight Gain
* How to Avoid Weight Gain Through the Holidays But there is a better way. It doesn’t have to be all or nothing. If you are looking for a better way to deal with food choices on Thanksgiving, try including healthier versions of traditional favorites. Often all it takes is a make over of your family’s favorite recipes to reduce the fat, reduce the calories, reduce the carbs and increase the fiber. All of these things also decrease your chances of weight gain.
Easy Ways To Make Healthier Food Choices on Thanksgiving:
* Turkey – It’s a good choice if cooked without butter. Use a little olive oil and spices like thyme and sage for a tasty, but healthier meat.
* Sweet Potatoes – Swap mashed potatoes and sweet ptoato casseroles for a simple baked sweet potato. They are full of flavor, vitamins and fiber, without the fat. * Vegetables – Even veggies can be bad for you if you cook them in butter. Ditch the green bean casserole and corn and serve steamed veggies or a salad with a light vinagrette dressing.
* Jello- Keep it simple and use only fat-free, sugar-free versions to bring color and flavor to your Thanksgiving meal.
* Rolls – If you must have bread with your meal, make sure it is whole wheat so you get the nutrients you need from it. Either skip the butter altogether or add a small amount of smart balance light or a similar butter-tasting product.
* Dessert – Try fruit, sugar-free pudding, no-sugar-added apple pie or a lowfat pumpkin cheesecake to end on a sweet note without ending your diet. With a little extra effort, you can make a healthy Thanksgiving meal.
Striking a balance is important. And if you aren’t the one cooking, bring a healthy dish or two to share.
www.FitConcepts.com
www.FitnessGuruSam.com
www.CoachingWithDrSam.com
www.DrSamInnerCircle.com
www.FitConceptsNutrition.com
www.MetabolicRxTraining.com
www.TotalBodyTransformationSecrets.com
www.BodyTransformationDr.com
Filed under Blog, Expert Advice, Weight Loss Strategies by Dr. Saman
