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January 14, 2013

Protein Requirements For Your Goal – Must Know Advice

protein requirements

As you go about your fitness program, at times the goals that you’re striving to reach may change. Initially you may be set on seeing great fat loss success from your diet and workout plan, but over time, that may change so that you become more focused on building lean muscle mass.

Or, maybe you don’t even have any body weight changes you want to make, but rather you want to promote overall good performance and health.

Whatever the case happens to be, it’s important to understand how your protein requirements will change as you go about your goals so that you can structure your diet properly for success.

Let’s go over what you need to know.

Protein For Fat Loss

Proteins

The first goal to address is fat loss. If you want to shed the excess fat from your body, your protein needs will actually be higher now than ever before. Most people would think that your protein intake would come down since you’ll be consuming fewer calories, but really, the opposite is true.

By eating more protein during the goal of fat loss, if you do use any protein for energy purposes, there will still be plenty left over to maintain your lean muscle mass.

This is absolutely critical if you hope to maintain a higher metabolic rate over the long term.

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January 11, 2013

Chino Hills Personal Trainer – Stephanie’s 6 week challenge result


[spoiler]
Sam: What’s up everybody? This is your boy, Sam. We got Stephanie and Francis in the house. We are going to lose 20 pounds in six weeks. And this girl, can you believe me? She emailed saying, “Is 4:30 too early for you?” You must not know me girl.

Stephanie: I did not.

Sam: What’s date? The 10th?

Armando: The 10th.

Sam: December 10th, we’re going to weigh in. Stephanie, step on up and we’ll see what you got here. Is it Stephanie or what? First, Stephanie first, 211.9. So we need to get down to 180 …

Stephanie: 180.9?

Sam: No, no, 191.9.

Stephanie: OK.

Sam: What’s up, Steph?

Steph: What’s up?

Sam: Today is less than – actually, less than six weeks.

Steph: Five weeks.

Sam: It’s five weeks from the time you weighed in. So today is what? The 11th?

Steph: Yeah.

Sam: Yeah, January 11th. So about five weeks ago, we weighed you in at 211.9 and now is five weeks. And you have six weeks to lose 20 pounds but now it’s five weeks. All right?

Steph: Yup.

Sam: So, let’s check you out. Let’s check you out. That’s my challenge to you because you can get your training for free. 191.5 so 20.3 pounds in five weeks.

Steph: Yes.

Sam: Now, let me ask you a question. Did you actually believe that you could have done that?

Steph: No.

Sam: When you first started?

Steph: No.

Sam: You couldn’t, right? OK. Now, was it easy or was it hard?

Steph: It was hard.

Sam: OK. Was it worth it?

Steph: Yes.

Sam: That’s what I’m talking about. So, you have to get out of your comfort zone. I know you worked your ass off. You worked your ass off and I’ve seen you coming here more right now it’s like 5:00 o’clock in the morning. You ought to be here an hour.

Steph: Yup.

Sam: So to people who think that they can’t do it, what do you have to say?

Steph: You can do it. You can do it. You can do it. You can do it.

Sam: And you just got out of your comfort zone and you just came in and you just followed the game plan and …

Steph: Stop making excuses.

Sam: Awesome. That’s what I – awesome. See you soon.

[/spoiler]

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December 21, 2012

Chino Hills Personal Trainer 6 Week Challenge – Rochelle


[spoiler]
Sam: Good morning, Rochelle.

Rochelle: Good morning.

Sam: How are you?

Rochelle: I’m good.

Sam: So you decided to do the six weeks challenge.

Rochelle: Yes.

Sam: Twenty pounds in six weeks. Today is November 18th, 4:00 o’clock, Saturday morning. You came in, you did an hour cardio. I’m proud of you. So let’s just figure out what we got on the scale here. 241.6. And we got to get this down to 221.6 in six weeks.

Rochelle: Yes.

Sam: Awesome. Looking forward to it.

Rochelle: I am ready.

Sam: All right. Let’s do this.
[/spoiler]

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December 20, 2012

Chino Hills Personal Trainer 6 Week Challenge – Jane


[spoiler]
Sam: It’s your boy, Sam, from Fitness Concepts with GI Jane, my long-time client. She’s going to step up and take the six-week transformation. So today is December 10th and we’re going to step up. I think we got February 3rd, right?

Armando: No, no, it’s actually going to be January 18th.

Sam: January 18th is going to be six weeks?

Armando: Yes.

Sam: Oh, we got crunch time through the holidays. Let’s see what you got.

Jane: She’s on?

Sam: She’s on. 146.2. So now, we’re going to get down to 126.2 by January 18th. Ready to do this?

Jane: I’m ready.

Sam: Let’s do it.
[/spoiler]

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