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April 14, 2010

Does this Walker Make Me Look Fat?

Does this Walker Make Me Look Fat?

By Shawna Kaminski

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CHECK OUT SHAWNA’S STUFF AT THE BOTTOM OF THE BLOG!!

 

Aging and Body Fat

Clients often come my way once they notice their muffin tops or love handles expanding and not responding to fitness protocols which worked in the past.

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As these people age, they become increasingly exasperated with the loss of control of body fat levels.

Understanding the reasons behind these changes is the first step in battling an ever expanding waist line.

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To begin, let’s examine dietary habits.

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The most obvious reason for higher body fat levels is overeating, but food choices can also make a big difference.

No one ever overeats on fibrous vegetables; it’s usually the carbohydrate choices that are packing on the pounds.

Excess carbs coupled with high fat intake is a double whammy.

Throw in other factors which tend to gain momentum as we age, and body fat accumulates.

Hormones, such as cortisol, testosterone and estrogen fluctuate as our life styles push daily stress levels higher.

Excess alcohol intake and use of corticosteroids can create chemical imbalances that encourage fat storage.

As you can see, some factors are more easily addressed than others, but maintaining a healthy diet is an easy and effective way to slow down or even reverse the process which increases unwanted body fat from accumulating.

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Secondly, maintaining lean muscle mass is essential to maintaining healthy body fat levels.

If you retain or add to your lean muscle mass, you have must consume additional calories to preserve that muscle.

Muscle is metabolically active and takes energy to sustain, thus creating an increased metabolism.

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Body fat is simply stored energy, and requires zero calories to maintain.

The downward spiral begins as muscle mass is lost due to inactivity.

This trend tends to accelerate as we age.

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Some find that while their body weight stays nearly the same, their shape changes drastically.

What’s occurring is muscle mass is declining, while body fat levels climb.

The end product is a slower metabolism, which in the long run, makes you gradually get fatter, even eating the same number of calories as you did in the past.

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It’s a downward spiral which eventually makes losing or even maintaining body weight levels impossible.

By age 75, the percentage of body fat typically doubles compared with what it was during young adulthood.

The distribution of fat also changes, changing the shape of the torso.

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A healthy diet and regular exercise can help keep excessive body fat accumulation to a minimum.

Studies prove that regular weight bearing and weight resistance exercise significantly slows or even halts the loss of muscle mass with aging.

The following body fat charts show the “typical” or “normal” degeneration of body composition as we age.

Women: Normal Range by Age

Age

25-34

35-44

45-54

55-64

65-74

75-84

Body Fat %

22.5

23.9

25.8

29.1

34.3

35.8

Men: Normal Range by Age

Age

25-34

35-44

45-54

55-64

65-74

75-84

Body Fat %

15.2

17.6

19.7

22.2

24.6

26.3

According to these charts, and this line of traditional wisdom, it is ‘acceptable’ for you to gain body fat as you age.

This does not have to be the case!

With regular exercise and a healthy diet, you should be able to maintain your lean muscle mass well into your middle years and beyond.

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This, in turn, will help to keep your body fat levels and body composition in check.

An active and fit 70 year old woman with a body fat level of 23% has a much lower risk of disease and aging than her counterpart with a ‘normal’ body fat level of 34%, not to mention the higher quality of life.

Regardless if you are 20 or 70 years of age, lower body fat levels reduce a person’s general health risks.

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Too much body fat at any age is a liability.

It’s the same story; attention to a healthy diet and a sound exercise program not only helps you fight disease and aging, it will keep you fitting in your skinny jeans with less effort and frustration as the years roll by.

By Shawna Kaminski

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Female Fat Loss Over Forty

Dear Fitness Concepts friend,

It’s no secret that it’s a little more difficult for women to lose fat
than men. We also know that our metabolism slows down around the
age of 40.

When you are a women and are over forty then you have the
deck stack against you.

My colleague Shawna Kaminski is an expert fitness professional.
She is an expert in helping women over forty to lose fat and gain
lean muscle tone.

As a matter of fact last weekend in our mastermind group
she revealed her success secrets with this “population”.

Click On The Picture Below To Checkout This Awesome Program
Female Fat Loss Over Forty

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If you are a woman over forty years old you definitely want to
checkout her program. Take a look at the before and after
pictures of her clients.

Just by looking at her you know she practices what she preaches.

Here are just a few things you will learn in this program

* Why exercise intensity NOT duration is the key to lose fat especially for women over 40.

* The one thing that you MUST avoid if you are really serious about loosing the last 10-25lb.

* Latest research that shows why …………… is the most underrated factor in fat loss for women over 40.

* A simple way to make your skin look and feel like you were in your 20’s.

Click On The Picture Below To Checkout This Awesome Program
Click Here To Checkout This Awesome Program:

Female Fat Loss Over Forty

Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

Check out our website HERE!!

Looking forward to bringing you more and more info all the time!!

If there a subject you would would like us to focus in on just post a comment.

We are having a Blast doing these Blogs for you!!

Thanks for tuning in!

Check out Diamond Bar Personal Trainers!!


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February 3, 2010

Vitamin D – Sunshine Vitamin is Hot-Hot -Hot (Part 1)

Vitamin D – Sunshine Vitamin is HotHotHot (part 1)

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I have studied the importance of Vitamins and Minerals for years but I never knew how important vitamin D had become.

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After recently getting a physical and blood work my very good Doctor and friend Dr. Unger. told me that I was chronically low in vitamin D.

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I couldn’t believe it!!! I thought that I was in perfect condition.

Well, I was wrong so I decided to do some research about Vitamin D.

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It doesn’t matter if it’s a 15 year old young athlete trying to put on some muscle, a working mom who is trying to shed those last 10 lbs, or a 60 year old grandpa who is looking to improve his health …

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And my answer is always the same – let’s first look at your diet before assessing if you should be taking a supplement(s).

Most are overrated, but there are some that have merit for sure.

And one vitamin that continues to dominate the science and media is vitamin D -the “Sunshine Vitamin.”

Not long ago it was thought of as more of a “helper” nutrient – helping the body better utilize its calcium for strong bones.

But the game has changed.

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GRAB HOLD THE POWER OF THE SUN!!

Experts now realize that vitamin D has a positive effect on many different functions in the body:

• muscle strength
• bone health
• potentially reducing the risk of type 1 and 2 diabetes
• obesity
• cancer prevention
• Alzheimer’s
• arthritis
• decreasing falls with elderly
• other inflammatory issues

And more and more research is showing that a good majority of the population is deficient – here are just some prevalence numbers from several studies:

* 74% of premenopausal women
* 60% of elderly
* 50% of pregnant women
* 42% of children are deficient!

The first step is to get your levels tested – ask for your doctor to test 25-hydroxyvitamin D .

The blood values should be between 50-80 ng/mL (or 125-200 nM/L) year-round.

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So if it’s so important, where do we get it?

We can make vitamin D from sunlight. But most “shun the sun” – by either rarely venturing outdoors, or slathering themselves with 4000 SPF suntan lotion so it’s like a suit of armor.
I blame my wife for being low on Vitamin D since she never let’s me out in the sun without putting 4000 SPF sunblock on me.

(She is an esthetician so she is always worried about skin and sun damage)
I know she really has my best interest at heart.

And some other foods provide D too, but it’s difficult to get through foods – milk is fortified, canned and wild salmon are good options, sardines, anchovies, egg yolks, liver, and only a few other foods provide decent quantities Vitamin D. Unfortunately most don’t eat or drink many of those options above.

So what should we do?

1. Go to the doctor and have your levels tested.

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(If you live in the area I recommend Dr. Unger)

14726 Ramona Ave.Suite 110 Chino, CA 91710 (909)590-8409

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He truly is one of the best out there.


2. Include some of those foods above for quality sources of D, along with other nutrients.

the Body Itself Makes Vitamin D when exposed To The Sun

The Body Itself Makes Vitamin D When Exposed to the Sun


3. Get out in the sun a bit – just 10 minutes each day seems to be sufficient.

4. Add a quality vitamin D supplement – experts seem to agree that 1000 IU’s of Vitamin D3 each day is a good start.

Of course talk to your health care provider and follow their specific recommendations.

Heck, even Bailee takes 400 IU’s every single day … and she’s just 7 months old!

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So to answer the “what supplement should I take” question – this is one supplement that I feel should be on everyone’s shelf.

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For more information on this subject I recommend talking to

Dr. Unger.

14726 Ramona Avenue

Suite 110

Chino, CA 91710

(909)590-8409


Thank you and if you enjoyed this Blog please click the facebook icon below.

If you haven’t visited our website and would like to….click here.

Looking forward to bringing you more interesting info soon!

If there is a subject you are curious about let us know!

We are having a Blast doing these Blogs for you!!

Chino Personal Training


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July 13, 2009

Lose Weight While You Sleep

Anyone who has watched television after 10pm has seen ads for fat-burning potions that promise to melt off unwanted pounds while you watch TV, read a book or sleep. However, while you know that there is no magic potion to help you lose weight in the La-Z-Boy, there are steps that you can take to help your body burn more calories every day and lose weight faster-yes, even as you sleep.

The secret to better calorie burning is in raising your resting energy expenditure-your metabolism- the amount of calories you burn every moment as you live and breathe. Sometimes in our 30’s, our metabolism starts slowing down at a rate of 5% every decade- a seemingly small decline, but one that can add up to more than 10 extra pounds’ worth of calories a year if you’re not careful.

Why the metabolism meltdown? Muscle loss. Muscle tissue burns about five times as many calories each day-even when you’re not exercising-than fat tissue does. Unless you take action, by the time you’re 65 it’s possible that you will replace half of your lean body mass with twice as much body fat.

MAKE SOME MUSCLE

“Resistance training probably is the best long term method for increasing resting energy expenditure,” says metabolism researcher Gary R. Hunter. If you work every major muscle group twice a week, you can replace 5 to 10 years’ worth of muscle loss in just a few months. That new lean muscle tissue will boost your resting metabolism. Plus you’ll also burn about 200 calories by performing your strength training routine and your metabolism will stay revved up for about 48 hours afterward.

EAT TO LOSE

Exercise always works better if you eat right. You can complement your calorie-burning efforts with these strategies…

Eat breakfast. According to a study by researches at the George Washington University in Washington, DC, skipping breakfast can cause your resting metabolic rate to 5%. Eat a morning meal-oatmeal, yogurt and fruit provide a good protein-carbohydrate blend-and your metabolism will return to normal.

Get protein with every meal. Protein not only makes you feel full faster than carbohydrates, but also takes more energy for your body to digest, so it gives you a slight metabolic boost. Some good sources are fish, lean meats, poultry and legumes.

Eat frequent meals. Whenever you deprive your body of food for too long, it goes into survival mode, slowing your metabolism and hording calories. Eat regular, healthy meals-along with one or two healthy snacks in between.

Drink plenty of water-and make it cold. In a study from Germany, researchers reported that drinking water boosts your body’s calorie burning rate by 30%. Ten minutes after 14 men and woman drank just over a pint of water, their metabolism sped up, and within 40 minutes, it reached a peak burning stage that lasted more than one hour. Since the metabolism spike is partly due to the body’s efforts to warm the water you drink, cold water works best.

Drink green tea. Researchers from Switzerland found that 6 out of 10 men who took a green tea supplement-the equivalent of one cup of green tea-three times a day with their meals burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. They believe the tea’s flavonoids enhance deigestive efficacy.

snoopy-sleeping1Dr. Saman Bakhtiar is a Chino Hills Personal Trainer and Boot Camp Instructor.

Dr. Saman Bakhtiar has dedicated his life in studying the art of human body transformation.

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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November 20, 2008

Interview with NutriPro

Click the ‘play’ button below to see the interview with Val, owner of Nutripro. Then go get a FREE bottle of multivitamins!


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