Sunday, April 1, 2012

Life as a personal trainer

I am a personal trainer which brings me around 40-50,000 dollars a year! And sometimes I like to make extra money doing things on the side. If your devoted to fitness like me your probably in the same situation so I advise you check out this website
The way it works is you fill out offers/surveys with info and you get credited ..3-1 dollar. Each offer takes like 1 minute if you have an autofill info app. So in 1 hour you could do 40 offers worth 50 cents each and earn 20 dollars in a hour...And by using the link I posted you will get a 1 dollar sign up bonus and a 10 % increased earning bonus. I do this in my off time some time and during my free time at work at the front desk of Planet Fitness. It has helped me earn almost 1000 dollars last month!

Saturday, March 31, 2012

Alcohol and your body.!@

I've been getting tons of questions relating to alcohol and fat loss lately. Happens every time summer rolls around. Outdoor parties, clubbing, vacations and the whole shebang. Alcohol is a key ingredient. What people want to know is basically how fattening alcohol is, how it affects protein synthesis, how to make it work with their diet, and what drinks to go for at the club.

I think this is very good topic to cover today, since we're right in the beginning of spring and all, because most people involved in the fitness and health game tend to miss out on a lot of fun due to avoiding alcohol. I know a lot of peeps who'd rather stay home and manage their diet than go out and have a few drinks. Sad, really, because it's all for the wrong reasons. I don't blame them though. Read the mags or listen to the "experts" and you'll soon be believing that a few drinks will make your muscles fall off, make you impotent, and leave you with a big gut. It's mostly bullshit, of course. No big surprise when we're dealing with the alarmist fitness mainstream that can't seem to put things in the right perspective if their life depended on it.

This is a definitive primer on the effects of alcohol on all things someone interested in optimizing body composition might be interested in. At the end of this article I'm also going to show you how a hopeless drunk like myself can stay lean while drinking on a regular basis.

 Let's quickly review how nutrients are stored and burned after a mixed meal.

1. Carbs and protein suppress fat oxidation via an elevation in insulin. However, these macronutrients do not contribute to fat synthesis in any meaningful way by themselves.

2. Since fat oxidation is suppressed, dietary fat is stored in fat cells.

3. As the hours go by and insulin drops, fat is released from fat cells. Fat storage is an ongoing process and fatty acids are constantly entering and exiting fat cells throughout the day. Net gain or loss is more or less dictated by calorie input and output.

If we throw alcohol into the mix, it gets immediate priority in the in the substrate hierarchy: alcohol puts the breaks on fat oxidation, but also suppresses carb and protein oxidation.

This makes sense considering that the metabolic by-product of alcohol, acetate, is toxic. Metabolizing it takes precedence over everything else. This quote sums up the metabolic fate of alcohol nicely.

  Moderate alcohol consumption is assocoiated with an abundance of health benefits. The long-term effect on insulin sensitivity and body weight (via insulin or decreased appetite) may be of particular interest to us.

* The thermic effect of alcohol is high and the real caloric value is not 7.1 kcal: it's ~5.6 kcal. However, it's still easy to overconsume calories by drinking. Calorie for calorie, the short-term effect of alcohol on satiety is low. Adding to this, intoxication may also encourage overeating by disinhibition of dietary restraint.

* The negative effects of alcohol on testosterone and recovery has been grossly exaggerated by the fitness mainstream. Excluding very high acute alcohol consumption, or prolonged and daily consumption, the effect is non-significant and unlikely to affect muscle gains or training adaptations negatively.

* The effect of alcohol on muscle protein synthesis is unknown in normal human subjects. It is not unlikely to assume that a negative effect exists, but it is very unlikely that it is of such a profound magnitude that some people would have you believe.

* Alcohol is converted to acetate by the liver. The oxidation of acetate takes precedence over other nutrients and is oxidized to carbon dioxide and water. However, despite being a potent inhibitor of lipolysis, alcohol/acetate alone cannot cause fat gain by itself. It's all the junk people eat in conjunction with alcohol intake that causes fat gain.

How to lose fat or prevent fat gain when drinking

Now that you understand the effect of alcohol on substrate metabolism, it's time for me to reveal how you can make alcohol work for fat loss. Alternatively, how you can drink on a regular basis without any fat gain. Without having to count calories and while drinking as much as you want.

Apply this method exactly as I have laid it out. If you've paid attention, you'll understand the rationale behind it. I've tested this on myself and on numerous clients. Rest assured that I'm not testing out some large-scale bizarre experiment here.

The rules are as follows:

* For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).

* Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You'll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.

* Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).

* Eat as much protein as you want. Yes, that's right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.

* For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.

Basically, the nutritional strategy I have outlined here is all about focusing on substrates that are least likely to cause net synthesis of fat during hypercaloric conditions. Alcohol and protein, your main macronutrients this day, are extremely poor precursors for de novo lipogenesis. Alcohol suppresses fat oxidation, but by depriving yourself of dietary fat during alcohol consumption, you won't be storing anything. Nor will protein cause any measurable de novo lipogenesis. High protein intake will also compensate for the weak effect of alcohol on satiety and make you less likely to blow your diet when you're drinking.

By the way, a nice bonus after a night of drinking is that it effectively rids you of water retention. You may experience the "whoosh"-effect, which I've talked about in my two-part series about water retention. That in itself can be motivating for folks who've been experiencing a plateau in their weight loss.

Apply this with good judgement and don't go out and do something stupid now. Remember, this a short-term strategy for those that want to be able to drink freely* without significantly impacting fat loss progress or causing unwanted fat gain. It's not something I encourage people to do on a daily basis, but it's one of the strategies that I apply for maintaining low body fat for myself and my clients.

* Now of can always drink in moderation and make sure to not go over your calorie budget for the day. But what fun is there in that? I'd rather cheat the system with the kind metabolic mischief I've layed out above.

Thursday, March 29, 2012

Awesome my first follower! I am happy that someone wants to improve their life! Now today I want to talk about what a healthy diet looks like and what a unhealthy diet looks like...If your eating a big bag of chips everyday lets just say your not living a healthy lifestyle haha :P. But Its still ok in moderation and in the end of the day its all about a good balance of nutrients.
Healthy diet:
40% protein 40% carbs 20% fat
-Aim for most vitamins and minerals but supplement a multi everyday :)
-Take in healthy amounts of fish oil everyday
-Drink 64oz-128oz of water a day
-Try to stay near home cooked food
-Junk food in moderation
Unhealthy diet
Almost no protein 50-70% carbs 30-50% fat
-no minerals or vitamins
-no fish oil
-Constant junk food
These are the basics of a  healthy/unhealthy diet.

Wednesday, March 28, 2012

The government wants you to eat 5 servings of them per day, and I’d say that’s a good start. This is why you want to eat more vegetables:
Like protein, for its low calories, it fills you up so you’re less hungry.
It protects you against pretty much every disease you can think of.
They are rich in almost every essential micronutrient you are not already getting from your protein food.
It'll prevent you from hating having to go to the toilet after we’ve just put you on this high protein diet.
Losing fat vs. gaining muscle is less about what you eat, and more about how much you eat
What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter?
The answer really depends upon what you are trying to accomplish.

There isn't any special magic in exercise order, but some reasons it may matter have to do with the available energy for exercise, the causes of muscle fatigue, and the risk of injury during exercise. In general, exercise you perform when you have adequate energy is performed at a higher intensity with more focus and efficiency. Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Exercise Order Recommendations
Most recreational athletes can avoid this question altogether by doing cardio and weight training on different days. Another option is to do both endurance and strength training at the same time with interval training or circuit training routines that give a full-body workout in limited time.

Even though there is no magic in exercise order, some things seem to work better than others. If you have specific goals, use the following advice regarding exercise order:

If Your Goal is Improving Overall Health
To improve overall health, it really doesn't matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training or circuit training routines or you can alternate weight lifting and endurance days if you prefer.
I sometimes get asked how it "feels to be lean" or hear remarks like "it must be awesome to be lean all the time". 

I reply that I feel great and that being lean feels great. But that's not the whole truth.

People with a remote interest in fitness and health usually aspire to get lean and maintain that condition. They may also assume that reaching a satisfactory or awe-inspiring condition will elevate their lives to a new level. Much like people assume that winning the lottery will make their lives indefinitely better in just about every aspect.

In striving towards this goal, some people have an ideal body weight in mind. Others may have a mental image of their physique or an arbitrary body fat percentage in mind. Goals may vary a lot but expectations do not. Once the goal is reached, everything will be great.
In American almost everyone cares about their self image yet no one takes the time to live a healthier lifestyle. I want to help in making a dent in fight against obesity and health related deaths.