Tag Archives: weight loss tips

Simple weight loss advice that works.

Posted by Trainer Doug 3,January 2012 Leave a comment

Well, it’s that time of year. New Year’s resolutions, Diets, workout plans and all kinds of motivation. However, one thing many people don’t get is that you need to turn your so called” diet” into a real lifetime eating plan.  Pledge to eat clean foods without any chemicals, additives or artificial colors and flavors. You can still eat your occasional cookie or treat but make it all natural.

The best way to start your diet plan is truly to go cold turkey. Yes, go directly to a diet that consist of gluten free, wheat free, preservative free and starch free foods. When hungry strikes, and only when hunger strikes. You should try to eat primarily raw nuts, organic greens, organic veggies, lean proteins and organic fruit.

I know, you’ve heard it all before. I’ve actually been eating this way since the age of 12 when I started my wrestling career. I remember debating with my biochemistry professor on the importance of eliminating starches. Of course, at that time (1993) the thinking was whole grain bread, pasta and high fibrous foods were best for losing weight. Yet, all the science in the world couldn’t tell me different. I knew from years of losing 10-22lbs within a season, the importance of natural, unadulterated foods. At that time I stuck to
small portions of fruit, lean protein and salad. Oh ya, intense workouts.

Guess what! It’s still the same. Eat clean. Train hard and presto>>>>>Lose weight.

Here are some key points to follow when dieting:

  • Drink water all day long. Everytime you feel hungry, drink 8-16
    ounces of water first. I try to add a whole organic lemon and a tsp. of sea
    salt or kelp powder to 32 ounces a water at least once a day.
  • After eating your meal you should still feel satisfied but not
    full. Look at food as a necessity to train hard and not as a fix to satisfy an
    emotion.
  • Remember, calories do play a crucial part in losing weight. So,
    it’s best to keep a food journal if you’re really serious. Not crucial, just a
    good tool to keep you honest.
  • Focus on burning calories as much as possible for the first few
    weeks. Gain momentum by dropping pounds.
  • Can you go back to starches? Yes and no. When you reach a healthy
    body fat and your on a strength training program (body weight or free weights)
    you can start to encorporate good starches that fuel muscle for stronger
    workouts. Brown rice, yams, quinoa.
  • Try to train every day until you reach your goal. Mix it up with
    your cardio. Intensity high for 30
    minutes day 1,3. Day 2,4,5 train for endurance. Yes, running is still the best.
    Miles are dependent on your fitness level. Example: endurance can be 2 miles
    for a beginner or 10-15 miles for fit people. A good friend of mine has just
    inspired me to up my running to 10-15 miles at least 3x per week. I figured Icould do that easily if he just ran a 75 mile trail run in Vermont. Read short
    vs long distance training here >>read
  • Try to keep your cheat meal to one or two meals per week. If you
    do eat something not on your diet like pizza make it yourself with organic
    and/or all natural ingredients. The food industry has come a long way in
    creating nondairy cheeses (rice cheese) and non-gluten pizza dough.
  • Don’t eliminate fats. Just stick with good fats from raw nuts,
    fish, seeds, avocado and oils (extra virgin olive oil).
  • Keep your protein portions small and frequent.
  • Last but not least supplement with a probiotic multiple vitamins,
    CLA, Vitamin C and fish oil.

So, there you go.  No big  secret to dropping pounds. Just straight forward advice on how to lose weight, fast.

Stick to it. Do it and don’t cry :)

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A Weight loss Sabotaging Myth that keeps you from losing weight.

Posted by Trainer Doug 25,October 2011 Leave a comment

For many, losing weight is not an easy task. As you know, weight loss success is a direct result of a clean,low-cal diet coupled with the proper exercise routine that makes you burn calories and build lean muscle.

……If you don’t know that then you have been living under a rock and I think you should sit down and eat everyday at least 1 box Kellogg’s Special K, a juicy Whopper and a nice big tall glass of orange soda …oh ya, make it diet with lots of fizzy chemicals .

Yet, for those who have been trying to  reach their weight loss goal but can’t get there………….here is a weight loss sabotaging myth that i see many fall victim too when trying to drop pounds

#1 Myth:Exercising only 4 days per week, 15-45 minutes per workout leads to your best body.

You’ve probably been told via commercials, Internet garbage, trainers and other non substantial paraphernalia that if you workout just 3-4 days per week for 15-30 minutes per day that you’ll lose massive amounts of fat and you’ll look your absolute best?????

Well, I’m going to tell you that’s garbage. Yep, perform just 20 minutes of cardio 3 days per week and you’ll be running in circles.  Yes, you’ll get a blip of energy, little tone but really..c’mon, change your body.  I know your smarter than that, I hope.

The only way the  20 minutes of cardio 3 days per week plan will possibly work is if your a genetic freak or if you have the cleanest, low-carb, low-calorie diet and additional 3 day body building program that is at least another 30-45 minutes per workout.

Exception:  serious power squatting, power cleans and dead-lifts at maximum weight which is minimum another 30 minutes, twice per week with the possibility of blowing out your lower back added to nice big shoulders and a bulging neck :)

Sure, working out like this is better than nothing.  Yet, if your goal is to get lean then Exercising only 4 days per week, 15-45 minutes per workout isn’t the plan for you.

Suggestion:

for those who are limited in time, work out at home and can’t possibly workout more than 30 minutes in the morning…. then get up a earlier.  Add an additional 10 minutes of intense cardio to your 30 minute cardio routine.  Do this everyday.  Yes, every day!  At night, perform 15 minutes of boot camp, core and weight training exercises.  Example, 1 minute of low squats(1-2 inches below parallel) followed by 1 minute of mountain climbers followed by 1 minute of straight punches to a stand up bag followed by 1 minute of push ups ….if your a beginner than try 15-30 seconds of each….I’d like to give you a complete program but don’t have the time.

If your using free weights then try to use a heavier weight (80% max) for 8-12 reps on day 1 of training.  On training day 2, perform lighter weights (50-50% max) for 15-30 reps.  Don’t be scared to lift heavier.  You will get leaner not bulkier if you’re on a great diet and training program.

If you have all the time in the world then train for a 5k, 10k…better yet a triathlon.  Add 2 days of resistance training( one high rep, 20-50 reps/1 day low reps,5-12 reps) plus 1 day of 30 minute core training.

Yes, all the above takes work…oh well.  If you get going it will all get easier and you’ll feel faster, healthier and leaner :) .

2 previous post that explain cardio:

cardio matters   ****short distance or long distance cardio (read this)

One last thing..if you need a diet plus bonus that’s PROVEN and FREE then sign in below:

 

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Utilize outside workouts to burn more calories and get lean.

Posted by Doug Doug 5,February 2011 Leave a comment

Tired of your daily workout? Change up your workouts and get outside.  Burning calories with boot camp exercises, sprinting, running and body resistance training are all great to add to a single workout to get lean.  So, try these exercises below along with the training session below: 

Build stamina, increase agility and burn lots of calories.  Perform 20 repetitions of the exercises each in this video and Add:

  • a mile run
  • 25-50 hills
  • 5 minutes of jump rope
  • 50 pushups
  • 100 sit ups

and you got a good little workout. Try and please comment.  Thanks.

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Biggest Loser Tryout, Michael becomes Michelle and loses 115lbs

Posted by Doug Doug 29,January 2011 Leave a comment

Fitbytes Client loses over 100 lbs in a 10 months, runs a marathon and is finally becoming a women.

It took almost four decades, but  Michelle  is finally comfortable in her own skin and ready to start a new life.

Michelle, 38, said she wasn’t at peace with herself until about five years ago. But her story is much deeper than that. It’s about a woman who was struggling with self-image.

Born Michael , she spent more than three decades as a male trying to live up to other people’s expectations.

That was before Michael became Michelle.

“I’m at peace now,” she said during a recent interview about her journey as a transgender woman.

So, what does this have to do with Fitbytes.  Well, Michelle came to me after being denied as a contestant on the famous TV show, ” The Biggest Loser”.  She was shocked to be denied since she would be the first transexual to be ever on the show which would have sky rocketed the ratings.

Michelle wanted to not only change her identity but also her image.  She as a kid and into adult hood had abused her body by tr ying to eat herself to death.  That’s how she delt with her  gender issue.  An average meal would be  a large pizza, large italian sub, liter of coke and 4-5 large cookies.   She didn’t care.

Back to Fitbytes.  Well, she came to me begging to help her lose weight within the year before surgery.  I obviously said, yes and a year later ( December 2011) she’s already ran a marathon, lost over 100 lbs, getting a sex change and looks like a totally different person.

Your probably asking how she did it?  She worked her ass off.  Yes kept her mouth shut and focused on her goal.  See, you must have a burning desire to attain big weight loss.  Plus, you need a plan that will work.  Nothing is worse than training hard and seeing no results.  The key is watch your calories and the calories you do take in are pure and from whole foods.   Losing weight is 80 percent eating clean foods and getting nourished without eating lots of calories.  Oh ya, don’t let trainers tell you cardio doesn’t matter because that’s just B.S.  Unless you want to look like a body builder and taking growth hormone.  I’m sure this isn’t what you want.

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