southwest florida mobile personal trainers – Page 8 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

May 29, 2015October 6, 2015

Pregnant and Fit!

If you think being pregnant means the end of working out and feeling good…think again! Meet Stephanie Check, mommy to be at almost 6 months pregnant and still getting her sweat and pump on! It’s a big misconception to think that being pregnant means you can’t or shouldn’t exercise. It’s quite the opposite as a matter of fact. Exercising while pregnant helps increase energy levels, combat gestational diabetes, and keep your muscles strong for an easier labor/delivery. Everyone should exercise!!!

Before you decide to start or continue exercising, there are some things you should know and consider in order to do so properly and safely throughout your pregnancy. Once you’ve discussed with your doctor if it’s appropriate for you to exercise, Stephanie is going to show you her favorite total lower body exercise that you can do right at home. After all…time is of the essence when babies are in the picture!

*always consult with your PCP/OBGYN before starting an exercise program

Exercise Guidelines

These guidelines apply to all; however, safety is priority so make sure to listen to your body and discontinue exercising immediately if you feel unusual pains/cramps, extreme fatigue, shakiness, light headed, dizzy, nauseous, etc. Exercise is controlled stress on the body…controlled being the key word.

If you were previously exercising regularly before conception you may continue to do so as usual throughout your entire first trimester (abiding by the guidelines below)
If you’ve been diagnosed or suspect any medical issues such as heart disease, diabetes, and/or COPD you are not recommended to start an exercise program while pregnant
When exercising while pregnant (especially during the 2nd and 3rd trimester) use caution and do not perform: high impact exercises/plyometrics, exercises that put you in a position where you may fall or have something fall on you, exercises that place stress on the belly/midsection, and exercises where you’re lying on your back for extended periods of time
Do not let your heart rate exceed 140 bpm
Exercise in a temperature controlled climate to prevent your internal body temperature from elevating to high
Avoid holding your breath
Most importantly…listen to your body and use common sense!

Now that you know how to exercise safely throughout your pregnancy, try Stephanie’s very efficient total lower body exercise that you can do right at home.

Total Lower Body Exercise (glutes, quads, hamstrings, abductors)

This exercise is a series of movements that should be done in a sequence where you flow right into the next exercise keeping your knees fluid.

1. Start off in a wide sumo squat stance keeping your weight on your heals, chest up, and shoulder blades back with your weights hanging loosely in front of you (optional).

2. As you come up from your sumo squat, squeeze your glutes in and go immediately into an abductor kick with a 2-3 second squeeze hold at the top of your kick.

3. As you return down back down, go immediately into a narrow squat stance bringing the weights back down in front of your legs.

4. Still staying fluid in your movements, go down into the narrow squat with your chest up, shoulder blades back, weight on your heals. As you come up from your narrow squat, go immediately into a standing superman focusing primarily on kicking your same leg straight back and up squeezing the glute/hamstring and holding for 2-3 seconds at the highest point while simultaneously raising your arms straight out in front of you.

5. As you return your leg back down go immediately back into a sumo squat stance and repeat on both sides/legs until exhaustion!

You don’t have to feel sluggish and weak while you’re pregnant! Don’t be afraid to work those muscles and sweat…your mind and body will thank you. It will also help you get through your labor/delivery with more ease. Just be sure to use caution by following the above guidelines and most importantly listen to your body. If you weren’t physically active and exercising regularly before pregnancy make sure to start off slow by sticking with light to moderate cardiovascular exercise and utilizing strength machines at a fitness center after you’ve consulted with your physician.

Have questions or need help with your exercise/nutrition program? Feel free to contact me directly:

Justin Check, NSCA-CPT, NESTA-FNC
Check Total Health
239.209.7878
justin@check-yourself.com

December 12, 2014October 6, 2015

Cut Out the Processed Foods

Most people know that processed food items aren’t good for them, yet most American’s diet consists primarily of processed food items. Is it a lack of education or just a lack of concern? For the uneducated, I’m going to go over the 4 most common things found in processed foods that contribute to diabetes and heart disease…both of which are a growing epidemic in our country. I’ll also briefly talk about why you should avoid such foods and what to look for in the list of ingredients and nutrition label to make better food choices.

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.” ~Alfred E. Newman

The 4 Big Offenders to Your Health

Trans Fats – Trans fats are used in processed foods as a cheaper alternative to butter, lard and coconut oil (saturated fats). You’ll find them in most baked goods, crackers, chips, microwave popcorn and fast foods. Trans fats wreak havoc on your arteries by increasing “bad” LDL cholesterol levels and decreasing “good” HDL cholesterol levels. And unlike saturated fats, trans fats also increase your levels of artery clogging triglycerides, which are estimated to cause 30,000-100,000 premature heart disease deaths in America every year. Check the ingredients list for “partially, fractionated, or hydrogenated” oil. These are synonyms for trans fat.
Refined Grains – Food items containing refined grains include white bread, dinner rolls, sugary low-fiber cereal, baked goods, and white pasta. Choosing refined grains over whole grains can increase your risk for heart attack by 30% and also increase your risk for developing diabetes and high blood pressure. Check the ingredients list on grain products before making your purchase. Better grain choices will have these ingredients listed first: whole wheat, whole grain, or oats. The fiber content should be at least 3g per serving. Avoid food items that list flour as the dominant ingredient…even if its whole wheat flour. Once the grain has been broken down and processed into flour it has lost the health benefits that fiber offers.
Sodium (Salt) – High amounts of sodium are hidden in most of the processed food items you eat. It’s used to increase shelf life (as it is a natural preservative) and also to enhance flavor. Sodium is essential to the body to maintain and regulate numerous metabolic processes; however, only in very small amounts. The average American consumes 3x the amount of the USDA’s recommended daily intake for sodium of 1,500 milligrams. Look at the nutrition label on food items for the sodium content and check the % of your daily value that it contains. If it’s more than 25%, put it back!
High-Fructose Corn Syrup – Another chemically modified compound created to be used as a cheaper substitution for traditional sweeteners. Not only does it cost less to make than other sweeteners, but it’s also 10x sweeter. It’s used primarily in sweet beverages, but can also be found in many baked goods and frozen foods. Research suggests that this liquid sweetener interferes with numerous normal metabolic processes, and raises your risk for heart disease and diabetes. Look for the words “corn sweetener, corn syrup, or high-fructose corn syrup.” If it’s listed high up on the ingredients list…put it back!

Make better food choices by reading the nutrition/ingredients label on all the food items you buy and avoid any that contain high amounts of the above mentioned ingredients. By choosing non-processed or minimally processed food items, you can greatly reduce your risk for many of the leading self-inflicted, killer diseases in America and have a much easier time maintaining a healthy weight.

Be sure to check in regularly to the NO B.S. FITNESS blog for free articles on fitness topics that truly make the difference. Feel free to post any questions/comments you have on the blog forum or on my Facebook business page wall- Check Total Health for a discussion.

November 20, 2014October 6, 2015

To Drink or Not to Drink? Alcohol that is…

“ALCOHOL SUPPLIES WHAT NUTRITIONISTS OFTEN REFER TO AS EMPTY CALORIES: CALORIES WITHOUT NUTRITION.”

We’re getting into the holiday season which means more gatherings and more drinking. Drinking alcohol has been a socially accepted recreation and the focus of parties since the paleolithic era (yes- even cave men got drunk.) Drinking is a hot topic up for speculation in the fitness world and a question I get hopefully asked about by my clients all the time…what about alcohol?

I enjoy drinking just as much as the next person, but I can tell you if you’re serious about getting in shape and as fit as possible then there’s no room for alcohol in your meal plan. There’s a long list of it’s negative effects on the body and performance which is why I limit it as much as possible and I suggest you do the same…here’s why.

1. Calories that take priority and offer no nutritional benefits- You have your three main macronutrients: carbohydrates, proteins, and fats…but there’s technically one more- alcohol. What sets alcohol apart is as soon as you begin to consume alcohol it takes precedence in your body to be metabolized and excreted which means fat, carbohydrate, and protein metabolism shuts down temporarily. When this happens you can guarantee that any of these macronutrient pools in your body will be considered excess and sent to fat cells. Furthermore, alcohol has 7Kcals/g which is almost double carbohydrates and protein at 4Kcals/g…not to mention the sugary mixers we typically use for our cocktails which is a very bad combination (alcohol + sugar = calories to fat stores.) Bottom line is if you’re trying to lose body fat alcohol will quickly add up unwanted calories that offer you no nutritional benefits and more than likely go to fat cells.

“DRINK ALCOHOL WITH A LOWER CALORIC VALUE, AND A HIGHER ALCOHOL PERCENTAGE (LIKE WINE FOR EXAMPLE). LESS WILL BE CONSUMED, MEANING LOWER OVERALL CALORIE CONSUMPTION.”

2. Alcohol influences the production and effectiveness of certain hormones- Alcohol is one of the few compounds that can easily penetrate cell membrane walls, which is why it’s absorbed almost instantaneously in the stomach. This means that once it’s present in the blood it even penetrates through fat soluble compounds, such as hormones. While the body is trying to metabolize the alcohol present it temporarily must shut down all the major organs/glands of the endocrine system (liver, pancreas, bladder, thyroid, etc…) These organs/glands produce all the good hormones (testosterone, TSH, HGH, etc…) that breakdown fats and carbohydrates and also stimulate protein synthesis for muscle repair and growth.

“LOWERED TESTOSTERONE MEANS FEWER MUSCLE GAINS, AND LESS MUSCLE MEANS A LOWERED METABOLIC RATE.”

3. Alcohol lowers inhibitions and effects performance the next day- I’m not saying that if you drink you’re going to be lazy and make terrible decisions that ruin your life, but people do tend to make terrible eating choices when they’re drinking. Combine the gross feeling of pigging out the night before with the lowered inhibition that comes with the hangover the next day and your workout is certainly going to suffer.

“THOSE DRINKING MIGHT ALSO EAT MORE OF THE WRONG KINDS OF FOOD, WITHOUT THINKING OF THE CONSEQUENCES.”

The conclusion is that there’s no benefits to drinking alcohol, so you must try to limit it as much as possible if you’re trying to get or stay fit and in shape. The key is always moderation and make better choices when you’re drinking by choosing lower calorie alcoholic beverages with 0 calorie mixers. Red wine, light beer, and clear spirits with diet soda or club soda are going to be your better choices. If you follow those guidelines and make good eating choices when you do drink then your physique shouldn’t be to negatively affected.

Have a question or comment regarding this article? Feel free to post your comments/questions on the NO B.S. FITNESS blog forum for a discussion or on my Facebook business page- Check Total Health to get answers to your fitness questions.

October 8, 2014October 6, 2015

Hit the Infamous Fitness Plateau? Read This…

One of the main reasons why some people begin working out in the first place is to build more strength. If you’ve been working towards that goal for some time, then you’ve probably at some point hit the inevitable fitness “plateau” where your strength gains cease…it’s bound to happen at some point and it happens to everyone. Luckily, this is perfectly normal and it does not mean the end of your muscle building potential. There are numerous tips and lifting techniques that you can follow and employ to help get you past that dreaded fitness plateau.

1. The Principle of Overload– simply says that a greater than “normal” stress or load is required for muscle adaptation to take place, which means you need a spotter! In order to safely push your body physically and mentally past its current potential, you must have a spotter who knows how to properly spot you during that particular exercise. Your body does not like change, therefore it will always put up defense mechanisms that inhibit you from pushing yourself past that “normal” range of stress or load that it’s unaccustomed to.

2. Employ different strength training techniques– such as:

Eccentric Movements (negatives)- where you focus on slow controlled movements in the opposing direction of an exercise (the down/lowering portion of a press exercise or the returning portion of a pull exercise, etc…)

Drop Sets– where you start with a heavier load and then immediately decrease the weight so you can continue repetitions (best done on machines where you quickly lower weight)

Forced Repetitions– where you have a spotter help “force” you to complete repetitions to muscle failure or to your goal number of reps

Rest/Pause Sets– where you focus on the “sticking point” or hardest point of the movement for a particular exercise (e.g. for a flat chest press you would lower the weight to lowest point of range just above your chest without touching and then hold for a set amount of time before pressing back up)

Compound Sets- where you perform two different exercises back to back that focus on two different parts/heads of the same muscle group (e.g. doing a flat chest followed by an inclined chest fly; although both work the chest, one focuses on pectoral major and the other pectoral minor)

Super Sets- where you perform two different exercises back to back that stress two completely different muscle groups (e.g. a chest exercise followed by a back exercise)

3. Enhance Motor Neuron Unit Recruitment and Deep Muscle Fibers- our muscles are signaled to contract and perform work when our brain tells the motor neuron units in that particular muscle to activate. Depending on the type and intensity of the movement you’re performing determines the amount of motor neuron units that are recruited and the amount/type of muscle fibers that are used. To enhance motor neuron recruitment and engage numerous deep muscle fibers perform power movements for each muscle group which adds the element of speed and intensity (e.g. instead of always doing just a plain flat chest press, try using a bosu ball to do explosive push-ups, or instead of just always doing normal back squats try doing jump squats).

4. Mix Up Your Routine- I know plenty of people where on their “chest day” they always start with flat barbell chest press…sure it’s the most fundamental chest exercise and a staple; however, it’s important to not only mix up the exercises you do, but also the order you do them in. You don’t want to always start with the same exercise for a particular muscle group. Change up the exercises you start and finish with so you can go heavier with different exercise in the beginning of your workout when you’re fresh and then lighter with different exercises towards the end of your workout.

5. Develop Proportionately- I see it all the time…more weight plates stacked on the barbell chest press than on the squat rack. Law of proportion says your upper body’s overall potential will always be limited and determined by your core and lower body strength. Most upper body movements start and stem from the core, so the stronger your core/legs the easier it will be to push and build the rest.

6. Strengthen Secondary & Stabilizer Muscles- Secondary muscles are the smaller muscles that help perform a movement (e.g. for presses the secondary muscle is usually triceps. For pull exercises the secondary muscle is usually biceps/forearms, etc…). Makes perfect sense to me…the stronger your secondary muscles are, the easier it will be for you primary muscles to perform major movement. It’s also important to develop and strengthen stabilizer muscles, which are in all major muscle groups. These muscles help with control, form, and getting that good “squeeze.” Some ways to engage stabilizer muscles is by performing exercises on an unstable surface (like on a bosu ball or without touching the floor) and by utilizing more free weights instead of machines where the weight is on a fixed track.

If you follow these tips and techniques regularly you should have no problem pushing through those infamous plateaus. Make sure you change up your routine regularly and use all of the above mentioned training techniques with every muscle group. Now get building!!!!

Please feel free to post any questions/comments you have on the NO B.S. FITNESS blog forum, or on my Facebook business page wall for a discussion (www.facebook.com/checkfitness).

October 6, 2014October 6, 2015

Healthy Food CAN be Cheaper than Fast Food

One of the most prominent arguments for the cause of the obesity epidemic in the United States is the supposed higher cost of healthy food items…and I can tell you as a personal trainer and nutrition coach that I hear this excuse all the time from people; however, the reality is that most “healthy” wholesome food items are extremely affordable and can even cost less than fast foods if you plan ahead, shop smartly, and prepare your own meals for the day. Just take a look at the example comparison picture above.

What many people don’t realize is that fast foods are only cheaper than healthy foods on a per calorie basis. Healthy/wholesome food items are actually cheaper per edible gram and per average portion than fast food items. An edible gram is used by the USDA for measuring the amount of a food item that falls into one of the major food groups (vegetables, fruits, grains, dairy, and protein foods). Processed fast foods typically have a much lower edible portion that falls into one of the five major food groups, which is why the nutritional value is always much lower. Processed foods also lack nutrients like fiber and phytochemicals which are responsible for the release of hormones that give you the feeling of fullness and prevent you from overeating…another costly issue. The majority of Americans consume a diet that not only fails to meet the USDA’s recommendations in the Dietary Guidelines for Americans 2010, but is also an average of 1,100 calories more than their daily caloric needs. The bottom line…fast foods give you more calories for less money; however, most Americans eat way more calories than they require and still don’t meet their bodies nutritional needs.

A hypothetical example: you swing through a drive-thru or stop at a gas station to pick up a popular breakfast item like a doughnut. A glazed doughnut has roughly 240 calories and costs $1.20 and you would probably eat two donuts to feel satisfied. Did you know that a large banana has 5 grams of fiber to fill you up, is only 120 calories, and costs around $0.50/pound for 3-4 bananas, or approximately $.25 each? So if you substitute a large sweet banana for two donuts, you cut the calories to one-third, save money ($2.15 in this example), and receive tons of beneficial nutrients!

Furthermore, overeating calorie dense foods results in obesity and health complications which means costly medical bills. By eating nutritious foods and staying healthy, you’ll save money now from not overeating and in the future by preventing unnecessary medical expenses.

There are affordable healthy food options if you look for them, shop smart, and prepare your food ahead of time. Get the whole family involved so you can buy in bulk. Buy fruits and vegetables that are in season, on sale, and not already prepared…same goes for your proteins. Some of my personal favorites can be found year round and cost less than $0.50 per serving (1 cup). They include beans, rice, oats, apples, potatoes, bananas, and carrots. For optimal nutritional benefits, be sure to eat 4-5 servings of fresh fruits and vegetables per day and 3-4 servings of whole grains.

Keep up with all my latest NO B.S. FITNESS blogs and post any comments/questions you have on the blog forum or on my Facebook business page wall Facebook.com/checkfitness for a discussion.

June 27, 2014October 6, 2015

Start Hitting the Weights Ladies!

Want to look good in a bikini? Then start hitting the weights ladies! Above is Stephanie Check competing in her very first NPC Bikini competition. Here she is roughly 105 lbs and trust me…she didn’t get there by doing a bunch of cardiovascular training. She was hitting the weights HARD and HEAVY throughout her entire prep and never did she get big or “bulky” muscles.

One of the most common exercise myths that I come across regularly is that women should avoid lifting “heavy” weights so they don’t get “bulky” muscles. In reality, it’s physiologically impossible for a woman to build large bulky muscles no matter how hard she hits the weights at the gym.

Of course there are certain weight lifting manners and techniques that are more conducive to “bulking up”; however, it all comes down to sex hormones. Men are able to put on bulky muscle mass for one reason only – the male sex hormone- testosterone. Testosterone promotes protein synthesis and increases red blood cell production, which has an anabolic effect on muscle mass and bone density. Women produce very little testosterone and primarily produce the female sex hormone, estrogen. Unfortunately, estrogen is responsible for many unwanted effects on the body such as higher body fat, increased cortisol levels, and fluid retention, as well as decreased muscle mass and bone density; however, by lifting weights women can combat all of these negative side effects that they experience from estrogen.

Weight lifting places stress on your skeletal muscle, tendons, ligaments and bones. Over time, your muscles, tendons, ligaments and bones adapt to this stress to better handle it in the future. One way the body adapts to the stress caused by lifting weights is by reducing estrogen levels and increasing testosterone levels – this is true for both men and women. This does not mean that women will produce testosterone and build big muscles like a man. This simply means that women will experience a small reduction of estrogen and a small increase of testosterone, which results in an increase in: bone density, red blood cell production and metabolism, as well as a decrease in body fat and fluid retention.

Women who lift weights also have a reduced risk for developing heart disease and osteoporosis, which are the top two afflictions women suffer from in the United States today. Every woman can benefit from the health advantages received from regularly engaging in weight training. Just 45-60 minutes of weight training two days per week will greatly increase your physical fitness and decrease your risk for many diseases and disorders.

So to all the females out there who workout regularly…don’t be afraid to lift “heavy” weights for your ability! It’s not going to make you “bulky” and muscular! If it were that easy to get big and muscular I’d be an IFBB Pro Bodybuilder!

May 9, 2014October 6, 2015

Check Out My Exercise Program

I get asked all the time…how much I exercise?…how many days/week?… How long?… What type of workouts I do?… Etc. So I’ve decided to share with you the basic structure of my current exercise program. Please keep in mind that my exercise program is not necessarily appropriate for you, your current condition, your fitness goals, or your body type. Also keep in mind that this is an exercise program that I’m currently following for my CURRENT GOALS, which change periodically throughout the year.

My Exercise Program (in a nut-shell)

5 days/week of resistance training that focuses on 1 to a maximum of 2 muscle groups (back, chest, bi’s, tri’s, legs, shoulders, abs) for 60-75 minutes. I’ll typically do 6-8 different isolation exercises per workout, depending on what muscle(s) I’m focusing on. I always isolate larger muscle groups alone for a single workout (legs, back), but will alternate week to week pairing two different smaller muscle groups (bi’s & tri’s or shoulder’s & abs or chest & bi’s or shoulder’s & tri’s) together in 1 or 2 different workouts. I change up training techniques every 2-3 weeks for each muscle group as well. Some weeks I may perform lots of slow eccentric movements or “negatives” and other weeks I switch to incorporating more power/explosive movements…among others. I also try to constantly switch up what exercises I start and end with for each muscle group as you tend to go heavier in the beginning and lighter towards the end of a workout and it’s good to go heavy and light for different exercises. I do not have designated days for a particular muscle group. I go by how my body feels and what muscle group feels fully recovered and fresh to destroy!

1 day/week of cross training (CrossFit) where I focus on a lot of multi-joint/ full-body movements, as well as calisthenics. The idea is to keep my heart rate very elevated while performing resistance training to increase muscle V02 capacity and muscle glycogen capacity (endurance). I’ll typically do a circuit of 6-8 different exercises for 45-60 minutes in duration with minimal breaks (4-5) 30-60 second breaks.

2 days/week of moderate cardiovascular training done separately only on days where I’ve worked a smaller muscle group (arms, abs, etc..), but never on cross training days or on large muscle group days (legs, back). This is a workout focused on burning fat and sweating as much as possible, so I’ll do walk/jog intervals outside in the middle of the day for 30-45 minutes. I keep it at a very moderate intensity level as to not burn to many carbohydrates and I always do my cardio training several hours after resistance training to make sure I’m not depriving my muscles!

1 day/week of complete rest!

That’s my current exercise program for my current goals. If you have questions about what you should be doing in your exercise program for your fitness goals, please feel free to contact me for some guidance!

Be sure to check back soon to my blog or on my Facebook business page for my next blog on my current meal plan and nutritional intake. Feel free to post any questions/comments you have on my Facebook business page wall. NO B.S. FITNESS blog!

May 6, 2014October 6, 2015

Ft. Myers Mobile Personal Trainer

Hello! My name is Justin Check, owner/operator of Check Total Health and NSCA certified personal trainer & nutrition coach with over 8 years of experience. Check Total Health is the premier Ft. Myers mobile personal trainer service in SWFL. What separates me from others? Passion, professionalism, and experience!

Look no further- busy moms, workaholics, and sufferers of “gymtimidation!” My Ft. Myers mobile personal trainer and nutrition coaching service makes getting your workouts done easy and extremely convenient. At home, at the park, or even at your job! You can get or stay fit without the hassles that come with going to a gym. I bring it all to you with plenty of variety. Customized workouts designed around your health needs, schedule, and fitness goals. I also give free nutrition coaching and offer meal planning to make sure you get the results you’re looking for! For more information or to learn more about me, visit www.check-yourself.com, or feel free to contact me directly at justin@check-yourself.com. I look forward to hearing from you!

May 3, 2014October 6, 2015

Carbohydrates!

Probably the trickiest macronutrient in my opinion to get a hold on for conditioning. Too many carbohydrates in your daily diet can easily contribute to fat cells, but too little carbohydrates in your diet will make you feel like ripping someone’s head off and limit your muscle building capability! I know people who have to eat less than 150g carbs/day to not put on fat and then there’s people like me who can eat up to 500g carbs/day without contributing to fat cells. It all comes down to your current conditioning, body type, and how much daily physical activity you get.

Carbohydrates are your fuel. Your body is genetically programmed to recognize carbohydrates as its main source of energy. Carbs are stored throughout the body, primarily in your liver, blood, and skeletal muscle. During exercise, we burn stored carbs in our muscle tissue which are then replaced by either stored carbs in your liver or “free” carbs floating in the blood.

Here’s where it gets tricky. If your blood sugar (carb) levels get too high and your muscle and liver carb capacities are fulfilled, where do you think those blood sugars get sent? Right to fat cells! So your carbohydrate needs will depend on your carbohydrate capacity (amount your body can store in the liver and skeletal muscle) and how much daily physical activity you do. There’s 2 ways to increase your carb needs and they both go hand and hand:

1. Increase your total capacity– one of the major benefits and adaptations that takes place from regularly engaging in resistance training is your body naturally increases it’s macronutrient capacities, primarily carbohydrates. The more you workout, the more your body will adapt to better handle that stress which means increasing it’s fuel (carbs) capacity.

2. Increase your total workload– Most of the time during exercise our bodies will tap into various fuel sources. You’ve probably heard that working out at a lower intensity will allow your body to use stored calories (fat) for fuel and working out at a higher intensity will burn more carbohydrates for fuel….and there is some truth to that; however, your body is never just burning carbohydrates or just burning fat for fuel. Rather, it’s more complex than that and usually a combination of the two depending on the intensity and type of exercise you’re doing. The bottom line is the best way to increase your carb capacity and workload is to do a combination of higher intensity training (such as cross training or vigorous cardio) and lower intensity training (such as resistance training or low/slow cardio). Both have their benefits for increasing your carb capacity and should be done regularly, but the combo will depend on your fitness goals. It’s pretty simple…the more you workout, the more carbohydrates you can eat.

The next tricky part with carbs is the amount, timing, and type. I could spend days writing about these topics, so I’m going to try to keep it simple.

Amount– we discussed above how your carb capacity is determined and how to increase it. In general, I suggest an active person to make at least 40% of their total calories carbohydrates (the USDA recommends 45-65%) . Carbohydrates have 4 calories/gram, so if you’re on a 2,000 calorie diet then you would start off eating roughly 200g carbs/day and then adjust up or down according to your weight goals/fluctuations, energy levels, and activity level.

Timing- there’s two times of the day when carbohydrates are crucial, even if you’re on a low-carb diet. Your first meal after you’ve slept and fasted for hopefully 6-8 hours and then immediately post-workout. Everyone should consume carbohydrates during these times as your carb stores are depleted during these times. As your physical activity decreases, so should your carbohydrate intake. I workout in the morning, so I have a first meal of complex and simple carbohydrates and then a meal with simple carbs right after my workout. Then for the rest of the day I start reducing and switching to more complex carbohydrates until dinner where I have very little (mainly vegetable sources of carbs).

Type- as to keep it simple we’ll just say there’s primarily two types of carbohydrates- simple and complex, even though with all the food items available today most are a combo of the two. Simple carbs (such as sugary beverages, cereals, breads, white rice, white potatos, etc…) will digest and absorb into your blood stream more quickly as opposed to complex carbs (fibrous carbs, brown rice, whole oats, sweet potatoes, etc…) which will digest and release into the blood stream more slowly. So, if you’re in a fasted or depleted state (like right when you wake up or right after vigorous exercise) it would make more sense to ingest simple carbs during that time to get your stores back up quickly and spare your muscle tissue from potential atrophy. Complex carbs should be utilized to keep a steady digestion of carbs into the blood stream to minimize insulin spikes when your liver and muscle capacities are already high.

Everyone’s needs and body is different, so trial and error is the only way to figure out your carbohydrate needs; however, I always recommend starting off with 40% carbohydrates of your total calories/day and adjusting accordingly. Keep the simple carbs for only post-workout and some at breakfast and then stick with more complex carbohydrates as you become less active.

Feel free to post any questions/comments on my website or FB business page for a discussion. NO B.S. FITNESS!

May 3, 2014October 6, 2015

Keep the Supplements Simple

The supplement industry is a multi-billion dollar industry. There number one target…naive, overweight Americans looking for quick fix solutions to getting to a healthy weight. Well I’m here to tell you that 90% of the supplements on the market today are for the most part a waste of money. Take a look at my physique competition picture. I’m going to tell you exactly what supplements I was taking throughout my 5 1/2 month prep period to get to that conditioning.

1. Isolate Whey Protein Powder– Utilized primarily as my post-workout protein source (45g-50g). Isolate whey protein is simply whey (milk) protein where everything has been removed except the amino acids (proteins). No carbohydrates and no fats, just pure protein. Most isolate protein powders are hydrolized, which makes them extremely easy to digest and absorbed very quickly…which is good after a hard workout of resistance training.

2. BCAA’s– Utilized primarily intra-workout or post-workout depending on if I was having a slower digesting protein source after my workout like a lean meat. BCAA’s are found in all complete protein sources, so if you’re eating plenty of protein most of the time they’re not even necessary. When your macronutrient capacities and demands are very high they can be beneficial during or immediately after a long, hard bout of exercise.

3. Digestive Enzymes– When you’re eating as many calories as I was you want to maximize macronutrient breakdown and digestion. Digestive enzymes help to do this if you take them consistently. I would take 1-2 capsules every other meal. I will caution you that I’ve heard they can cause some people gas, but I did not experience this.

4. Omega Fatty Acids- Omega fatty acids are crucial for numerous reasons (muscle growth, joint health, hormone production, protein transports…among others). When you’re eating extremely clean and controlling every gram of fat you intake, you have to supplement in some healthy fats to your diet. I use an omega supplement that has a variety of different omega-3 and 6 fatty acids.

5. Creatine Monohydrate- This one I have mixed feeling about whether it’s necessary for physique conditioning purposes. Creatine is a form of energy stored in muscle tissue that’s used primarily during quick, power type movements when oxygen supplies are limited and glycogen breakdown takes to long to yield energy for the movement. Unless you’re a power lifter or someone doing very high-intensity type movements frequently for your workouts I wouldn’t suggest creatine to clients. It also tends to make you feel bloated and hold more water.

6. Pre-Workout Drinks- Pre-workout drinks aren’t for everybody, but I definitely get better pumps and more energy when I drink them before I workout. Most pre-workout drinks are combinations of stimulants, vaso-dilators, nitric oxide boosters, and creatine. The more efficiently your heart can pump fresh oxygenated blood to your hard working muscles, the less fatigued you’ll get and the harder/longer you can workout. All the above mentioned ingredients help with this.

That’s it! KISS-keep it simple stupid! Keep the supplements limited. If you’re eating a well balanced diet and exercising regularly you don’t need a bunch of costly supplements. And please don’t waste your money on “fat burners.” All fat burners are just stimulants and/or thermogenics that increase your heart rate and body temperature which slightly increases your metabolism. Exercising and eating properly portioned meals every 2-3 hours will keep your metabolism rocking!

Please feel free to post any questions or comments on my website or FB business page wall for a discussion! NO B.S. FITNESS!