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Low intensity cardio vs High intensity cardio

Jun 3 2024

When it comes to burning fat, the fitness world often debates between two popular types of exercise: Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT). Both have their advocates and benefits, but which one truly reigns supreme in the quest for fat loss? In this article, we’ll dive deep into the mechanics, benefits, and considerations of LISS and HIIT, helping you determine which is best for your personal training goals.

Low-Intensity Steady State (LISS) Exercise?

LISS exercise involves performing aerobic activities at a low to moderate intensity for a prolonged period. Common examples include brisk walking, cycling, swimming, or jogging at a steady pace. Typically, LISS workouts last anywhere from 30 to 60 minutes.

Benefits of LISS:

  1. Accessibility: LISS exercises are easy to perform and don’t require advanced fitness levels or specialized equipment.
  2. Lower Risk of Injury: Due to its low intensity, LISS reduces the risk of injury, making it suitable for beginners and those recovering from injuries.
  3. Improved Endurance: Consistent LISS workouts enhance cardiovascular endurance and overall aerobic capacity.
  4. Stress Reduction: The steady, rhythmic nature of LISS can help reduce stress and improve mental well-being.

Fat Burning with LISS:

LISS primarily uses fat as a fuel source during the workout. Since the intensity is low, the body relies more on fat oxidation compared to carbohydrates. However, the total calorie burn may be lower compared to higher-intensity workouts.

What is High-Intensity Interval Training (HIIT)?

HIIT involves alternating between short bursts of intense exercise and periods of rest or low-intensity exercise. A typical HIIT session lasts between 20 to 30 minutes and can include activities like sprinting, cycling, or bodyweight exercises performed at maximum effort.

Benefits of HIIT:

  1. Time Efficiency: HIIT workouts are shorter, making them ideal for those with busy schedules.
  2. Increased Caloric Burn: HIIT can burn a significant number of calories in a short period and continues to burn calories post-workout through the EPOC (Excess Post-Exercise Oxygen Consumption) effect.
  3. Improved Cardiovascular Health: HIIT enhances cardiovascular fitness and can improve heart health more rapidly than steady-state cardio.
  4. Metabolic Boost: HIIT increases metabolic rate, which can aid in fat loss and muscle preservation.

Fat Burning with HIIT:

HIIT primarily burns carbohydrates during the intense phases of the workout. However, the afterburn effect (EPOC) ensures that the body continues to burn fat for hours after the workout. This makes HIIT highly effective for overall fat loss.

LISS vs. HIIT: Which is Better for Burning Fat?

Both LISS and HIIT have their unique advantages when it comes to burning fat. The best choice depends on individual preferences, fitness levels, and goals.

Factors to Consider:

  1. Fitness Level: Beginners may find LISS more manageable, while those with a higher fitness base might benefit more from the intensity of HIIT.
  2. Time Availability: If you’re short on time, HIIT offers a more efficient way to burn calories and fat.
  3. Sustainability: Consistency is key for fat loss. Choose the type of exercise you’re more likely to stick with in the long term.
  4. Joint Health and Injury Risk: Those with joint issues or injuries may prefer LISS due to its lower impact on the body.

Combining LISS and HIIT:

For optimal fat loss and overall fitness, incorporating both LISS and HIIT into your routine can be highly effective. This approach allows you to enjoy the benefits of both exercise types while preventing burnout and overtraining.

Conclusion:

In the battle of LISS vs. HIIT for fat burning, there is no one-size-fits-all answer. Both have proven to be effective in their own right. LISS offers a low-impact, accessible option that burns fat during exercise, while HIIT provides a time-efficient, high-intensity alternative that continues to burn fat long after the workout is over. Ultimately, the best exercise for burning fat is the one that fits your lifestyle, preferences, and fitness level, ensuring you stay consistent and motivated on your journey to better health.

For personalized training plans and expert guidance, consider consulting with a certified personal trainer who can tailor a program to your specific needs and goals.


Optimize Your Fat Loss Journey with Personal Training:

Looking to maximize your fat loss and achieve your fitness goals? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whether you prefer the steady pace of LISS or the intense bursts of HIIT, we’ll create a customized plan that works for you.

Call 858-877-1370 or Visit us at www.PersonalTrainerSanDiego.com to Get Started!

Category: Aging professionals, Cardio, Fat loss, Health, Weight Loss

Determining Body Composition to lose weight

May 31 2024

Body composition is extremely important for our overall health. When we get obese or overweight it opens us up to a plethora of diseases such as diabetes, heart disease and immune issues not to mention over time it destroys our joints from carrying excess weight. Body composition is extremely important for athletes at all levels because being overweight has significant consequences on athletic performance. Just a 2% increase in body fat can dramatically impede and athletes’ performance.

So, as Personal Trainers, it’s really important to be able to track fluctuations in fat free mass. According to the Minnesota starvation study, if an individual loses too much fat free mass while losing weight ie. muscle, the body will experience something called Hyperphagia: https://my.clevelandclinic.org/health/symptoms/24637-polyphagia-hyperphagia, which is an extreme hunger response that’s out of balance with our metabolic use. This causes the person to experience a desire for extreme “binge” eating. It’s theorized that once the Fat Free Mass or muscle is gained back the hyperphagic condition will cease. It’s speculated that Muscle tissue is responsible for individuals to maintain what is known as the “set point” in the weight loss and Personal Training industry.

So it’s safe to say that body composition is an extremely important aspect when beginning to lose weight- correctly. There are several methods of measuring body fat that Personal Trainers use but it’s important to note that all of these methods that I will touch on are estimates at best because it’s hard to access a living organism that consists of muscle, bone and water etc. So most methods have a margin of error. Below are the most common methods I will touch on as a personal trainer and where you as a consumer can find one of these methods. Below is an image of the classifications of body fat levels. This chart will give you an idea of a healthy body fat percentages according to age and gender. It’s also important to note that here on my personal training website, I have a body fat calculator that you can use to get a rough estimate of what percentage you may have. All you need is a flexible tape measure and a few basic circumference measurements. Here is a link to my Personal Training calculator page. https://personaltrainersandiego.com/estimating-body-fat-calculator/

TYPES OF MEASUREMENT:

  1. Circumference measurements, which can be done using a tape measure or more advanced techniques such as a styku. In Styku’s case, circumference measurements of the body are captured in Styku’s 3D body scan and are applied to an equation that Styku derived using hundreds of subjects scanned in a DEXA machine. DEXA stands for Dual-Energy X-ray Absorptiometry, and the device is an X-ray machine you lay down on as X-rays are passed over your body. DXA scans are considered the gold standard in body fat analysis. Most circumferences measurements using a tape measure or body fat caliper are entered into a formula that uses age, height, weight, gender and calipers or tape measure values and computes an individual’s body fat. The problem is there are over 100 formulas for this. The Styku is a very accurate assessment tool in the circumference method and if you would like to get one done, many gyms have them now.
    As I stated earlier these formulas are estimates and most circumference formulas have and margin of error at 3-5%. The software I prefer when using calipers to calculate my personal training clients body fat % is one owned by Linear.
    See the link: http://www.linear-software.com/online.html
  2. The next one is called a BodPod, which operates off of Air Displacement Plethysmography. It is similar to under water hydrostatic weighing but employs air as a medium instead of water. There is a margin of 3-4%. BodPod is available in most cities via a google search. No prescription is needed. If you reside in San Diego, check out this link: https://www.fitnescity.com/bod-pod-test-in-san-diego-ca
  3. Hydrodensitometry or better known as hydrostatic weighing. At one time this was the gold standard for calculating body fat percent. The problem is it is a large piece of equipment filled with a large volume of water. The participant sits on a chair in the tank and is then completely submerged into water. It works off the concept that fat floats. So the heavier you are in water the lower the body fat percent. It has a 3-5% margin of error. If you live in San Diego there is a company I have used before called “Get Tanked”. I had a great experience using them and I recommend them if you are interested in this form of testing. What’s great is that he has a mobile unit and operates out of truck, so he can come to you. Check out: https://www.bodyfattestsandiego.com/
  4. Next is the Bioelectrical Impedance Analysis or BIA. It’s based off the theory that fat mass does not conduct electricity, while lean mass is a very good conductor. By measuring the rate of travel of the electrical impulse, one’s body fat percentage can be estimated. The problem is there is a large degree of variability between units sold especially the hand-held ones and the ones on a scale. They are not accurate and have a large degree of variability, up to 5% or more in some cases. The two point BIA machines calculate fat based on a “Prediction calculation” which is not accurate and like I said-a prediction. However, there is a unit called the In Body 570, which uses a four-point system of contact instead of a two point like the hands only or feet only. The In Body 570 is expensive but many personal training facilities have them now and they are an accurate means of assessing body composition. The best thing is that it can assess body water which can be paired with a DXA scan result to give the data 4 compartments of measurement, which is a the most accurate estimator of body fat %.
  5. Lastly is the DXA scan or Dexa as it is commonly known. This advanced form of x-ray technology was  first used to detect osteoporosis to determine a person’s level of bone loss. This is now the gold standard  for measuring body fat percentage in the personal training industry as well as other weight loss specialists. It is even more accurate when it findings are combined with the assessed body water from a bioimpedance scan (BIA) in category four above. In an article written by Abbie Smith Ryan- In the 2017 international Journal of Sports Nutrition, Smith -Ryan explains how the four components of measurement that we obtain from the two tests combined being Bone, Lean Body Mass, Fat Mass and water, can yield the most accurate body fat assessment.

In closing, it is important to remember when trying to lose weight or body fat that the individual or athlete loses weight slowly which will minimize muscle wasting. Too little calories will cause muscle to be used as energy and in turn could trigger hyperphagia which is a nightmare if you are trying to drop fat weight with a ravenous appetite.

The following will give you an idea of what I do as a personal trainer and former competitive bodybuilder and fitness model, to keep my body fat in check. What I first do is determine my maintenance calories. On my personal training website here, I have a really cool calculator you are free to use that will give you an idea of what your body fat percentage may be. Go to: https://personaltrainersandiego.com/estimating-daily-calories/

Once I have determined my maintenance calories, I use a free App called MyFitnessPal and a must have if you want to be technical about losing weight. Most of all it keeps you accountable so you can see in real time when you need to put the fork down.

I then log my “maintenance” calories for four days to see what my weight does. At the end of four days if I lose 3 or more pounds (and you are NOT obese) my calories are too low and I need to raise them 250 a day for four days again. If my scenario is that after four days I don’t lose weight, I subtract 250 kcals a day and see what happens after four more days.

Once I find a caloric range where I lose 1-2lbs a week, I then incorporate a caloric fluctuation with a weekly total calorie goal. Allowing me to eat more some days and less others.

As far as my macro-nutrients go, I eat (1) gram of protein per pound of body weight. If I weigh 200 lbs. I eat 200 grams, which is 800 calories. If my total daily calories are 3000, the remaining 2200 calories will consist of 80% carbs and 20% fat. I can’t stress how important strength training is when losing weight. By strength training we maintain or even gain muscle mass which helps inhibit Hyperphagia.

Thanks- John

 

 

Category: Nutrition

My Experience with the supplement-Nattokinase

May 21 2024

Hello everyone,

I wanted to share my recent experience with a supplement that has been garnering a lot of attention for its potential heart health benefits: Nattokinase. Derived from the Japanese soy product natto, nattokinase is known for its fibrinolytic properties, meaning it helps dissolve blood clots and can contribute to reducing high blood pressure and the risk of strokes through a process called fibrinolysis.

A particular study that caught my attention can be found here: Nattokinase Study. The study highlighted the benefits of a 10,800 FU/day dosage of nattokinase, noting no adverse side effects among the 1062 participants. It was emphasized that lower dosages were not as effective, which is an important point to consider when choosing a supplement regimen.

Given the potential lingering effects of COVID-19, which can include increased clotting risks, I decided to try nattokinase. I found a reputable company that offered a clean product with minimal fillers, providing 4000 FU per capsule. To meet the study’s recommended dosage, I took three capsules daily, totaling 12,000 FU, slightly above the study’s suggestion but within what I believed to be a safe range.

It’s crucial to note that nattokinase should not be taken with other blood-thinning agents like aspirin, Ibuprofen, aspirin or Ginkgo Biloba due to the increased risk of bleeding complications. I was taking fish oil at the time which also thins the blood.

After taking nattokinase for four months, I began noticing some concerning symptoms. Initially, I observed a blood bruise in my big toe joint, which I dismissed as arthritis given my age of 62. However, my joints became severely stiff over time. I also noticed blood bruising in several finger joints. Suspecting the nattokinase might be the cause, I researched and found information on Hemarthrosis, a condition where bleeding inside the body causes blood to pool around a joint.

As a precaution, I have stopped taking nattokinase and will monitor my condition over the coming weeks. I plan to update you all on my progress.

This experience serves as an important reminder that supplements, while beneficial, can also be potent and potentially harmful if not used correctly. Always consult with a healthcare professional before adding any new supplement to your routine.

Stay informed and take care.

John Turk

 

Category: Nutrition

Why do I have IBS? Oh that’s why!

Nov 23 2017

The following blog post is for informational purposes only. You should always seek help from your doctor first and together you can work on solving any health problems you may have.

I.B.S. aka Irritable Bowel Syndrome. The name even scares the poop out of me…no pun intended and this blog is full of them. IBS, generally effects the large intestines, however if something is irritated further up the chain the side effects can move downward. Symptoms such as cramping, gas, bloating, diarrhea or constipation can make our social life somewhat challenging and all get labeled IBS if tests come back clean. Many times symptoms come and go which makes us even more lazy in determining the under lying cause(s). Several years ago I started having intestinal issues. Anyway, without going into the gory details it wasn’t pleasant by any means. After a while my wife was ready to have me sleep on the balcony (not the couch), so I decided to go to the doctor to find out what was actually going on.

I had numerous tests for possible causes, because IBS is usually diagnosed after doctors rule out other diseases. So there really is no definitive tests for it. There is a possible test on the horizon, which identifies certain antibodies responsible for IBS. Until that becomes the widely accepted procedure for a diagnosis most doctors will run you through a battery of tests like I had below to rule things out:

H-pylori– a bacteria that causes ulcers.

Parasites– this can be ingested from any restaurant or produce that isn’t cleaned properly.

Polyps– small cysts in your colon that only can be diagnosed via a scope.

Inability to digest fats– the infamous skid marks in the bowl are a tell tale sign.

Auto-immune blood work up– tests for diseases such as Crohn’s and Celiac (Scope is needed).

Stool test to look for Blood- cancer possibility.

Blood tests– to look at my blood cells both red and white.

Pregnancy test- obviously I am not a women but maybe you are pregnant and don’t know it? Some women remain pretty thin!

SIBO– Small Intestinal Bacterial Overgrowth.

So after a battery of tests the doctor told me I had IBS…..Really??? How could that be? I eat really good with the exception of an occasional Dove bar…or tub of frozen yogurt. So being a type A personality, I went on a mission to figure it out. Lets be honest though guys and girls, doctors save lives and treat an immediate threat. They have so many patients and only spend 15-20 minutes with each of us. So it’s really hard for them to determine or diagnose what the under lying issues may be causing our “bathroom blues”. So we all need to be our own advocates and learn as much as we can so we can work with our doctors.

The process for me started with an elimination diet but not just any elimination diet, it was an A.I.P plan-google it- (Auto-immune -protocol) and slowly I started to feel much better. I used a modified version of the Auto-immune protocol and It was really hard to stay honest on but it really helped.

After a month or so on the plan I was back to normal. So what was the cause of my “bad ass”? First and foremost my gut needed to be healed. As we get older, years of prescription drugs, antibiotics, alcohol, stress and other things weaken our digestive tract. THE AIP diet basically gives your stomach a chance to heal itself. There are many reasons for having an upset stomach or acute gastric problems and many of us are lucky enough to know what the cause is, such as an alcohol filled night, a Las Vegas all you can eat buffet or too many hot and spicy foods. Unfortunately, for some of us we don’t know the cause and it becomes a chronic issue that we tend to accept and live with. The problem is that it’s usually caused by some sort of inflammatory reaction to something that causes us to have symptoms that are ongoing. We really need to be proactive in trying to determine the cause.

Once we reach puberty our immune system moves downward and takes up residence in our stomach. This is because the thymus gland (which initiates our immune system) basically goes on a life long vacation. So we rely heavily on our gut bacteria and it’s structural integrity to keep us healthy and free of disease and more importantly cancer free. If the inflammation goes unchecked for years it can lead to more serious problems later on. Look at it this way. If you have a cut on your arm and you keep scratching the scab off what do you think will eventually happen? The problem with our stomach issues is that technically it is “out of site so it’s out of mind”…..until you have to suddenly run to the bathroom at the worst possible time.

My issues turned out to be a combination of sorts, consisting of too much fiber, protein drinks and protein bars all of which contain sugar alcohols which can be really hard on the gut. I was also taking in more than enough fiber. That combined with protein bars which are compact amounts of protein, carbs and fats- all pressed into a chewy brick put my stomach and bowels in a state of emergency!  In addition, I had developed food sensitivities to several things I had no clue I was reacting to such as, almonds, garlic, onions, eggs and too many fluids with my meals. Many of the foods I was having trouble with are high in sulfur and some also fell into the FODMAPS category- see #14 below. In addition, I was having trouble with certain fats, especially avocado-see #2 below. On top of all this, I was not chewing my food enough because I was always in a hurry. What a pain in the butt!

IBS I believe can be cured on our own without resorting to using prescription drugs which only masks the symptoms and sometimes can cause other problems. So I compiled a list of things that may be causing you to have symptoms indicative of IBS.

NOTE: Again…..What you are reading is for informational purposes ONLY. I STRONGLY advise seeing your doctor to rule out any serious medical issues that may be causing it, especially if you are experiencing pain that will not pass, vomiting, difficulty swallowing, experiencing weight loss or rectal bleeding. Even if you are not experiencing any of these symptoms you should still go get checked out. It is not wise to try and self diagnose. If the doctor tells you that you have IBS, which is a term used when they have no clue what is wrong, then you are free to try and solve it on your own. Just be sure you keep in touch with your doctor so they are aware of what you are doing to resolve the problem. I recommend finding a good natural or preventative physician, like a doctor of osteopathic medicine or integrated medicine that specialize in gastroenterology to help guide you.

These are some possible causes:

  1. Drinking too many fluids with meals. This causes your digestive enzymes to get diluted and interfere with proper digestion and absorption. Food will pass through undigested and build up gas and irritate the stomach lining.
  2. Clogged bile ducts leading to the inability to digest fats. Symptoms are the age old skid marks in the bowl. Butt…. oops I mean but, you will have excessive trails and more than likely sharp pains in your stomach after eating a high fat meal. For me avocados were the biggest culprit. Something that helped me a lot here was using digestive enzymes. I didn’t use them regularly only if I felt a problem coming on after eating, especially after big meals like thanksgiving or the buffet’s in Las Vegas. This a good blog about it. 
  3. Prescription medicine side effects– Read the precautions on the package insert. Also, if you are taking several meds a combo of two or more may create a bad cocktail for your stomach.
  4. Alcohol– Not much needs explaining here. It’s really hard on everything, especially the intestines, kidneys and liver.
  5. Acidic foods– citrus, tomatoes, or anything on a label that has acid in the name, i.e.. aspartic acid, glutamic acid, phosphoric acid. Read the label on soda cans. It’s full of acid.
  6. COFFEE– I put this in big letters and a class of it’s own because coffee is extremely acidic. If you combine that with a dairy sensitivity or allergy…bang you have a possible explosion folks!
  7. Protein drinks or juicing. Too much hits your stomach too fast and passes right through.
  8. Too many vitamins or supplements at once– Magnesium, fish oils, green tea, zinc and many others are really hard on the stomach. If you are taking vitamins always take them with meals not on an empty stomach. Especially magnesium, too much by itself can cause diarrhea. Can you say Milk of Magnesia! This laxative uses magnesium.
  9. Too much fiber– You only need between 25-40 grams a day. More than that is irritating to those little intestinal villi that move and absorb your foods. You also need a mix of soluble and insoluble fiber.
  10. Too many colonics– Drys out the intestinal villi.
  11. Travel diarrhea with lingering side effects. No explaination here! Go to Mexico and have drink on me. Mine lasted two months after taking medicine.
  12. Antibiotics– This disrupts your intestinal flora (good bacteria) that help keep your gut healthy. Those “good bacteria” help breakdown certain foods. If they are in a losing battle so is your booty!
  13. Candida over growth. This is a yeast over growth that is most common in people that are immune compromised. It can occur in non-immune compromised people as well so don’t rule it out.
  14. Can’t digest FODMAP foods. Fermented Olglio-saccharide, Di-saccharide, Mono-saccharide and Polyols. Basically your intestines which normally produce methane gas during digestion cause the sufferer to produce hydrogen gas, which is really hard on the digestive tract. Certain foods are considered FODMAPS and they include mostly fruits and vegetables. Google it.
  15. Gluten intolerance or full blown Celiac disease. Gluten intolerance is hard to diagnose but a saliva test is the most common way. The best way to treat or diagnose it is using an elimination diet. Celiac diagnosis is usually confirmed through a microscope that is placed down your “pie hole” with a sample of your stomach being snipped off and tested.
  16. SIBO- Small Intestinal Bacterial Over growth. Basically what happens here is “backup” bacteria. It moves from the large intestine to the small intestine. Burp……….
  17. Eating too much in one sitting. If your pants start getting tight while you are eating, stop Jethro and step away!!
  18. Sugar alcohols usually found in “low calorie” foods. They are artificial sweeteners added to foods. Many are not digestible and have fewer calories than carbs, which is why they are used. It’s easy to tell which foods have them because they will usually list the term “net carbs” on the label or in the calorie breakdown. Some common names are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol. Basically any ingredient that ends in an “ol”.  Each one listed above has different properties that determine which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other digestive issues and other indirect dysfunctions. Why are they not recommended? Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. The increase in urination causes a loss of crucial minerals such as calcium, magnesium and potassium. All these are related to cramping. Magnesium however is vital for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time and lend themselves to stiff and sore joints.
  19. Ileocecal valve syndrome– This valve is the exit point of were food is allowed to pass “one way”,  from the small intestine to the large intestine. If this valve malfunctions and the reasons are many, fecal waste will back up into the small intestines and toxins will be released back into the body. There are many circumstances that cause this valve to malfunction but certain things can be avoided to decrease your risk of getting it…or treating it. Eliminate certain foods, such as carbonated drinks, alcohol, caffeine, chocolate, raw foods, and spicy foods. Also, thoroughly chewing your food is numero uno. Symptoms are many and more information can be obtained on this disorder through a google search.

Hopefully this information has helped you determine what demon is residing in your gut or which one is causing it. We all strive to look and be our best. Our stomach health is a major part of that equation.

God bless and good day!

 

John

 

 

 

Category: General Info, Weight Loss

FAD diets and buzz words

Aug 24 2017

FAD Diets; what you need to know.

The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The diets chosen below are brief over views and contains the opinion of the author in some instances. I do not feel any weight loss programs listed here are bad rather what is applicable to you. In addition, always seek professional guidance if implementing any of the plans below.

Day II of my guest speaking engagement at the beautiful:

Cal-a-Vie Health Spa, in Vista, CA.

Many of us follow “fad” diets because it’s the latest and greatest craze or because a well-known celebrity lost weight on a particular “new” program. However, because someone else lost weight or had success doesn’t mean that we will. Before starting a weight loss program take into account your age, fitness levels, activity levels and medical history. Many times these celebrities have an entire crew behind them, or there are other factors involved such as drugs like steroids or stimulants. So know your limitations, body type, and goals and more importantly make your goals realistic.

Many of these weight loss diets work because of a drastic cut in calories. When this happens our metabolic rate can be brought down in a matter of 24-36 hours, and by as much as 50% according to some studies. This means your body is now burning only half of your calories. Compounding matters further, hunger kicks in after a period of inadequate eating and subsequently sets you up for over eating and binging. A real weight loss program includes all the food groups, strength training, low level aerobics, a slight decrease in your daily calorie levels, and can be followed or maintained for life.

Many of you may have tried some or all of the dietary plans detailed below.

  1. How many of you have had success?
  2. Did you have any adverse side effects, i.e., blood sugar problems, energy problems, didn’t lose weight, stomach issues like IBS or worse, kidney problems or anything else worth mentioning?

While exploring popular dietary programs, we will look at some of the most common. We’ll examine their pro’s and con’s, and also note how they apply to the following criteria:

Weight loss

Overall Health

Maintainable over your life span.

Anti-Aging.

Healing.

Improving Athletic performance and body composition.

 

The South Beach Diet

Designed by a Florida-based cardiologist, Arthur Agatston, MD, who wanted to protect his patients from serious medical conditions like heart disease and diabetes. The South Beach Diet, works by controlling hunger by eating before it strikes so the individual can stop over eating and break the up and down cycle of low and high blood sugar.

The plan starts all people out at approximately 1500-1600 kcals a day, unless an individual needs to lose 100lbs or more. The plan has III phases:

Phase I is a “reboot phase” that lasts 2 weeks. Individuals cut out carbs and focus on lean protein, vegetables, low-fat dairy, and good fats. The recommended calorie intake during this phase is broken down as follows: proteins 30 -35%, carbs 15-20%, and fats 45-55%.

Phase II is termed the “steady state,” where individuals lose their remaining weight. Whole grains are added to the diet along with vegetables, and fruit. While the first phase of the diet is strict, this one opens up more options. The calorie breakdown in this phase is: proteins 25-30%, carbs 30-40%, fats 30-40%.

Phase III, the “maintenance phase,” is meant to be a lifelong process, which allows you to enjoy occasional, cheats while maintaining a healthy weight using the foods from phase II. This phase has the calorie breakdown as follows: – Proteins proteins 30%, Carbs carbs 40%, Fats fats 30%.

Pros:

This is sustainable diet and one can have very good results on the program. It was designed as a healthy living diet with three different phases. Each phase eases the dieter into the next part of the program.

Cons:

It is not a good plan if you are trying to get in ultra lean shape or if you suffer from intestinal issues such as Crohns, IBS or other such disorders hallmarked by a sensitivity to grains. The first two weeks are hard for most people which can lead to failure altogether.

 

AUTHOR NOTE: In my opinion, I would probably reverse how this program works starting with Phase III, maintaining, followed by II, then I. This would ease the dieter into eating better, then gradually introduce them to more restrictions.

Application: This program scores highest with the first three criteria of the list

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Weight Watchers

This diet is very simplistic. Eat a balanced diet, eat in moderation, and eat what you want. The diet uses a points system to track what you eat and provides motivation by connecting the dieter to a local support system. “Members” attend meetings that incorporate weigh-ins. Dieters can also attend “virtual meetings” online. The Weight Watchers system has evolved over the years but the diet’s flexible principles have remained the same:

Pros:

Weight Watchers has had an admirable track record of success for more than 40 years. It remains very popular today and has a lot of flexibility.

Cons:

A high level of flexibility can also make for more temptations. In addition, this diet is not for athletes or people trying to obtain an ultra lean physique. In addition, the plan can be expensive and tedious at times. If you are someone who doesn’t like to count calories you won’t like counting points either. Weekly weigh in’s are a must and for those afraid of the scale it may be a weekly stressor.

Application: As with the South Beach Diet, Weight Watchers hits a high note with the first three criteria

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

The Mediterranean Diet

If you like to drink wine this is the program for you as it’s allowed in moderation. A true Mediterranean diet focuses on heart healthy fats, seafood, nuts, legumes, tomatoes, and is low in dairy however cheese like feta is allowed.

The dieter is also able to eat fruits, whole grains, and vegetables while olive oil replaces butter and vegetable oils. The plan is full of omega 3 fatty acids and salt is limited and replaced with herbs and spices, which is one of the main reasons why it is hailed as a heart healthy diet. Additional to this primarily plant-based plan, red meat is limited to only a few times a month.

The countries of origin where these foods are consumed can be found in southern Italy, Crete and Greece. Contrary to popular belief, pastas and breads are not staples of this diet and are, in fact, rarely eaten there.

Pros:

The pro’s are many such as protecting against diabetes due to the low carbohydrate content in this diet. Other benefits include improved joint function and heart health attributed to a low sodium intake while increasing the omega 3’s and olive oil. It’s also known to reduce the risk of Alzheimer’s and Parkinson’s diseases. This diet is also great for anti-aging as one can experience benefits rather quickly in the areas of joint pain, stiffness and overall vitality.

Cons:

Many people believe this diet is very expensive, and it can be if you are eating a lot of fish and fresh vegetables. However using more lentils and plant-based foods in place of proteins will cause costs to drop. Also, it’s really not a diet aimed specifically at weight loss. It also requires a lot of cooking, and that takes time.

NOTE: Since the diet is high in seafood one does need to be careful about consuming mercury. A work around is to choose smaller fish like shrimp, salmon, pollock, sardines, herring and catfish.

Application: This diet is most effective in items 2,3,4, and 5.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Paleo Diet

The Paleo diet is an effort to go back to eating how we were biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately. The Paleo Diet almost completely eradicates sugar. Unless you’re getting your sugar in the form of fruit, and not much at that, forget it. Sugar causes an energy spike and crash in your system. In turn your body becomes a fat storing machine resulting in the body trying to rid itself of all the excess sugar from high carb diets. By removing almost all sugar from the diet, the body instead grows accustomed to burning more stored fat for energy.

Neither dairy or grains are allowed for very specific reasons. Grains in particular contain gluten and lectins. What are they and what’s wrong with them? Gluten is a protein found in things like rye, wheat, and barley.  Current research is bearing that much of the world’s population may in fact be gluten intolerant (hence all the new “gluten-free!” items popping up everywhere.) Over time, those who are gluten intolerant can develop a dismal array of medical conditions from consuming gluten: dermatitis, joint pain, reproductive problems, acid reflux, and more.

A natural toxin that exist within grains, lectins have a primary function to defend the grain against being eaten. Our gastrointestinal tract is not a fan of lectins. Lectins actually prevent the GI tract from repairing itself from normal wear and tear. This can cause all kinds of damage and a whole host of issues. Lectins will be discussed in more detail below under “The Blood Group Diet.”

Dairy, on the other hand, gives way to two well-known types of intolerance: lactose and casein intolerance. Lactose (a form of sugar) and casein (a form of protein) both can cause problems for the adult digestive system.

Lactose intolerance is a condition affecting most of the world’s population. After the age four, many will lose the ability to properly digest lactose because of a genetic condition that inhibits the expression of enzymes necessary to digest lactose. A good alternative to butter is Ghee, and for milk try either goats milk, coconut or almond milks.

Casein is the primary protein in dairy. It shares structural similarities with gluten (the highly problematic grain protein that was previously explained,) and can lead to severe autoimmune issues. Paleo opponents of dairy say casein wreaks similar havoc in our guts, and it’s true that gluten intolerance goes hand-in-hand with casein intolerance. But is casein a primary cause of leaky gut, (a condition that affects the intestines and causes them to be more permeable) or does it slip in only after gluten has opened the floodgates? Once a floodgate is opened, any protein can enter and cause issues. Also, casein is believed to cause cancer. For more on this, check out the movie “Forks over Knives”.

What can you eat on the Paleo diet?

Meat – GRASS-FED, not grain-fed! Grains cause the same problems in animals as they do in humans.

Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.

Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish

Eggs – Look for omega-3 enriched cage free eggs.

Vegetables – As long as they’re not deep-fried, eat as many as you want.

Oils – Olive oil, coconut oil, and avocado oil. No vegetable oil!!!!!!

Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight. I have one serving a day, before workouts.

Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them. Walnuts, Pecans and Almonds.

Tubers – Sweet potatoes and yams. Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.

Pros:

Paleo is great for building lean muscle and losing body fat and has become the go to diet for most athletes or people looking to dramatically alter their body composition.

Cons:

Some studies are suggesting that by cooking grains their lectins are deactivated and their nutrients are then extracted from them. So, the jury is still out on some of the Paleo principles.

Application: Benefits include 1,2, and 6.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

The Whole30 Diet

This is similar to the Paleo diet, yet more strict. In the book, It Starts with Food, the author claims eating sugar, grains, dairy, and legumes affects not just your weight, but also your energy and stress levels. In addition, many people are intolerant of these foods and don’t even realize it. Therefore this diet is more focused on healing.

Stripping the previously mentioned items from your diet completely for 30 straight days will “reset” your body on all counts. If you mess up (a touch of milk in your coffee, a bite of your friend’s birthday cake and even a small serving of lentils) you have to start over from day one. It only requires a small amount of any of these inflammation inducing foods to break the healing cycle.

The dieter must also abstain from all alcohol, even in cooking, so no wines or cognac rubs on your meats. Basically, one can only eat whole foods as close to their natural state. Nuts and seeds are allowed but no peanuts, because peanuts (a legume) are a food many people may have an intolerance to without even being aware of it. An intolerance isn’t an allergy, but rather something sets off a small-scale immune reaction causing low-level inflammation.

Pros:

This will benefit those suffering from food allergies or intolerances, as well as those who want to lose weight fast.

Cons:

This is very strict and doesn’t promote sustainable life style changes. Because 30 days is a long time to go without sugar, grains, or dairy as well as alcohol and legumes, it can be a daunting time frame preventing people from even considering the diet.

Application: The benefits here span the entire list with the exception of number 3. 1,2,4,5 & 6 (I included number 4 because inflammation is what ages the body.)

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Atkins Diet

The Atkins diet is recommended for people wanting to lose weight, who don’t like to count calories, hate feeling hungry and love meat and many other protein based fatty foods. By eating meat, cheese and eggs, and keeping bread and potatoes to a minimum, fat is lost when the body goes into a state of ketosis. Ketosis is a result of the body burning stored fat for energy. B-products of this diet are ketones, which can be easily measured by urinating on what’s called a ketone strip, which can be purchased over the counter at any pharmacy.

In order to get your metabolism into the state of ketosis one must avoid all forms carbohydrates, including healthy ones like fruits!! Also, by cutting carbohydrates and eating more protein and fat, the appetite goes down and you will generally eat less food.

Some people say the Atkins diets effectiveness is short term and that it is not a balanced diet. However the New Atkins Diet created in 2002, adopted a better version of the original diet (which consisted of eating bacon, eggs and meat products.) The new one has a better balance with lean protein and controlled portions of fat and healthy carbs. There are basically four phases in the new version.

In Phase I, dieters begin with just 20 grams of carbs a day and very gradually increase the amount each week. It starts with plenty of low carb leafy greens and high fat and protein to kick start the weight loss. The main idea here is to stop eating foods made with refined flour and sugar and even carb-dense whole-grain foods are off-limits until you reach the maintenance phase.

Phase II of the plan begins to balance the diet allowing the dieter to introduce small amounts of fruit, more nuts and continuing with low carb leafy greens.

In Phase III, presumably you are close to your goal weight and more carbs are slowly added until you reach your goal weight.

Maintenance begins in Phase IV, where the dieter adds more carbs each day until they start gaining weight back.

Pros:

The foods on this plan are appealing for most people and are readily available at all dining establishments. It’s great because calories do not have to be counted and we can eat as much as we like.

Cons:

Constipation was a concern but with the new version it has helped with that a lot. The main reason for this is a low fiber content. This diet also can get expensive with its meat-heavy plan. Critics also claim the diet’s high protein content could harm the kidneys, but this claim has not been proven. Usually problems would be incurred in cases were the individual already suffers from decreased kidney function. Many people that love starchy foods find this diet very hard to follow. Other opponents say that once the dieter returns to eating starchy carbs their weight will be gained back.

 

Application: Highlights include numbers 1, and 6 for body builders desiring to lose body fat.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Volumetric Diet

The plan’s philosophy is that most people eat the same volume of food regardless of calories. Therefore, if we try to eat less of such calorie dense foods weight loss can be achieved. So in theory one can lose weight by eating fewer calories yet still feeling full. If this sounds like the ideal option for you, you want to give Volumetric’s a try. The plan focuses on foods that contain more water, such as fruits and vegetables. Less calorie dense than sugary and fatty foods, they are rich in nutrients, and healthier as a result. It’s not so much of a diet per se, but more of an approach to food combinations, more so than a calorie counting focused diet.

Volumetrics is backed by sound research and strongly promotes eating to feel full. A good rule of thumb when trying to plan on eating foods that are not calorie dense is to divide the total calories of the food by the total weight of the food (in grams). If the result is .8 or greater, it’s a calorie dense food.

For example, lets take 100 grams of broccoli. 100 grams of broccoli has 35 calories. 35/ 100= .35- this is not a calorie dense food. We can contrast this with peanuts. In 100 grams of peanuts there is 575 calories. 575/100= 5.75!!! Obviously this is a very high calorie dense food but it occupies the same amount of volume or space in your stomach -100 grams. In general foods high in fiber and moisture like vegetables and fruits are far less calorie dense even though they weigh the same as their drier calorie dense counter parts.

Pros:

The plan by nature forces the individual to eat more whole foods and nutrient dense ones like high fiber fruits and vegetables, and lean meats. It is also a very healthy diet. It also forces the dieter to monitor healthy calorie dense fats like avocados and walnuts, which can place the dieter out of the range on the scale. So small amounts of these calorie dense good fats must be monitored.

Cons:

This doesn’t always work because there are other factors to satiety, like blood sugar, which is actually the most notable. In addition, people who are over eaters tend to keep the same habits on this plan. Since it has fewer calories per serving the individual is satisfied for a far shorter period of time and may get used to eating larger volumes of food more frequently to make up for the calorie deficit. If they go back to eating high calorie dense foods they may actually gain more weight back. Also, it can be tedious searching out foods on this plan that are not calorie dense.

Application: This plan rates best for numbers 1 and 2.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Raw Food Diet

This is a plan that incorporates eating as close to nature as possible. The theory is to eat plant foods in their most natural state. This plan was developed in the 19th century by a Swiss doctor (M. Bircher-Benner) and was used as a dietary treatment for common ailments. In recent years the raw food diet has gained significant popularity.

Raw food dieters believe that cooking food causes the break down of many of its natural beneficial enzymes which some believe could lead to the loss of nutritional value. The plan restricts food that is cooked or heated above 120° Fahrenheit and allows the dieter to eat as much and as often as wanted, as long as the food is raw and vegetarian. The focus on fresh produce and avoidance of processed foods is a great health benefit, but some say the diet is lacking in nutrients and is difficult to sustain.

Pros:

Certain foods are better in their natural raw state such as green leafy vegetables and citrus fruits. However foods that contain certain carotenoids like carrots as well as foods with lycopene like tomatoes are better cooked. Cooking them helps make them more bio-available by releasing the antioxidants in them. Sometimes cooking certain foods can release carcinogens in them especially if it is cooked in vegetable oil or burned at all. Also since there is no refined or processed foods the risk of trans fat and refined sugars like high fructose corn syrup are eliminated. Low sodium levels are also another benefit. .

Cons:

Raw foods tend to be very irritating to the digestive tract. So if you have a sensitive stomach, the increase in fiber can be unpleasant. As well, since meat is limited many dieters find they are low in certain nutrients like B12, iron, vitamin D, calcium (Minimal Dairy) and omega 3 fatty acids. Keep in mind also that since food is not cooked, pollutants found during harvest like salmonella and e-coli can be a risk. The raw foods diet is also lower in quality meat based proteins making it harder for athletes to find good dietary proteins.

Application: This plan is good for numbers 1 and 2.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Nutri System

Nutri system has been around a long time and has experienced a high level of success. The program is centered around 28 days of preplanned foods, with 50% of the calories coming from carbs and 25% protein and 25% fat. The number of calories for each individual is based on gender and age. The plan can also be individualized for people with diseases like diabetes and certain food allergies. They also have a vegan version as well. Weekly meetings with a counselor are also utilized which helps keep the dieter focused on success.

Pros:

The fact that everything is done for you makes it easier to follow and one can pick the foods in the plan they prefer similar to a grocery list. So your portions, calories and preparations are done for you which makes it is very easy to follow. Some foods like vegetables and fruits can be added outside the plan. This is an easy plan to stick to but maintaining the weight loss can be tricky once the dieter goes back to grocery shopping and cooking in the maintenance phase.

Con’s:

One of the biggest drawbacks can be the cost because everything is pre-made and packaged. Eating out and alcohol is discouraged because there is a chance of extra-added calories from outside sources. Pregnant women, people with kidney disease and other ailments or allergies are not offered specific plans.

Application: This plan is basically for number 1.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Macrobiotic Diet

The diet was started in the 1930’s and centers around Zen Buddhism. It’s a meditation-based diet that requires individuals to meditate and take their time while eating. It also requires the dieter to count how many times each mouthful is chewed (At least 50 times). Like many other diets this one has the dieter refrain from eating refined foods, preservatives, and processed foods while minimalizing animal products and increasing seasonal foods. Another key concept is to stop eating before you’re full. Some other items on the list to avoid are spicy alternatives, alcohol, coffee, sodas, eggs, dairy and poultry. Some vegetables also absent from this plan include spinach, eggplant, asparagus and tomatoes. The founder, George Ohsawa, believes certain foods have a yin and yang quality and nightshade vegetables are not part of that mindset.

The diet is heavily based (40-60%) in whole grains like barley, oats and brown rice and about 20% in fresh vegetables. Beans make up a small percentage. Fish is also acceptable as are all fruits except tropical ones. All and all this is a good plan.

Pros:

Advocates claim this diet beneficial for those suffering from cancer, however the American Cancer Society does not advise utilizing it. It is however beneficial for those with heart disease and diabetes in that it incorporates whole foods like fruits and vegetables as well whole grains.

Cons:

Surprisingly, it doesn’t ban gluten which is known to be an irritant to many people. If you are a person that is “on the go” this plan may not be for you since it requires, relaxation, preparation and time to carry it out.

Application: This plan is basically for benefits 1,2,3, and 4

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The carb cycling diet

This program is used a lot by bodybuilders and helps them get into their ultra lean condition. The media has given carbs a bad name, but carbs in of themselves aren’t bad, it’s the type of carbs we eat at and at what times we eat them that is bad.

Carb cycling has the dieter cycle their carbohydrate intake on a 3 then 2-day rotational basis. Usually it is advised to eat one to 1.5 grams of carbs per pound of body weight. On the low end, the plan never calls for less than 50 grams of carbs unless a plateau is met. Then, and only then, is it advised to consume fewer than 50 grams of carbs for up to three days. The individual starts with a high carb day, followed by another, and then 3 low carb days.

The carbs are cycled up and down in the following manner:

To make the math simple lets say we have a 200 pound person.

Day 1= 300 grams

Day 2= 200 grams

Day 3= 100 grams

Day 4= 75 grams

Day 5= 50 grams

Day 6= 300 grams

Day 7= 200 grams etc.

The program works really well and I currently utilize it. Emphasis lies on good clean-burning carbs like, sweet potatoes, beans, oatmeal, cooked rices, quinoa and other sprouted grains. Milk and other dairy is avoided as well as simple carbs that have a glycemic index higher than 60. The remainder of the diet focuses on 25% of healthy fats and approximately 35% of protein.

The diet also emphasizes the timing of carb consumption eating almost all of them 6 hours before bed. The only time a simple carb is recommended is immediately after a workout when the body is at it’s peak level of carbohydrate metabolism ready to replenish muscle glycogen lost during exercise.

Pro’s:

This diet is excellent for weight loss especially for those involved in sports requiring a low level of body fat like body builders, wrestlers, and track and field athletes, as well as gymnasts.

Con’s:

Although it is great for getting into condition, it can be hard to stick with the program on the low carb days. If the program is not strictly followed, one day of missteps can ruin any of the other days where you did achieve your carb goals. The other downfall is that our brains run solely on glucose. On the low carb days it’s easy to develop “brain fog” or low energy levels.

Application: This plan is basically for benefits 1 and 6. Note- Category 6 is listed for those sports requiring a lean body composition like bodybuilding.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Intermittent Fasting

This program isn’t really a diet per se, it’s a way of scheduling your eating patterns. The main theory behind this plan is that by utilizing the fasting process intermittently each day, you maximize your body’s system called autophagy. The word autophagy means “self-eating,” and it’s a process that your body uses to rid itself of cellular debris, like toxins and helps to recycle damaged cells. It also helps to decrease inflammation, slows the aging process and helps to maximize our bodily functions, like glucose management. In addition some studies claim that fasting before chemotherapy can help diminish the side effects of treatment. More research is needed on this subject so talk to your oncologist before implementing it.

There are different methods by which people fast but the most popular one is by Martin Berkhan from Leangains.com.

This method requires the dieter to eat during an eight-hour period daily. The other sixteen hours are spent fasting. Most people will consume their calories during two meals doing this fast. There are no specific times that are recommended for the fast but most people skip breakfast, eat lunch, and then dinner.

Pro’s:

There are usually only two meals eaten per day so it makes the work week much easier to deal with in terms of less meal prep. Also, the only significant change, if you are already on a healthy diet, is changing the timing of your meals. In addition, studies have shown that fasting allows the body to repair itself and dispose of bad cells much easier during the fasted state. This is great for healing and other diseases such as cancer. Fasting has also been shown to extend the life span of people who practice it.

Con’s:

People tend to have trouble going sixteen hours without food. It can be hard to get used to especially if you are accustomed to the old school way of eating every three hours.

Application: This plan is basically on target in all categories,1,2,3,4,5 and 6.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The vegan diet vs Vegetarian

A vegan diet is most often chosen for environmental, health, or ethical reasons. The vegan does not consume any foods containing animal products such as meat, poultry, dairy or eggs. Many vegans will also avoid using animal by-products such as leather, wool, fur, and those found in cosmetics. Many vegans do not approve of how the animals are treated which is another reason they may avoid animal products altogether. The diet is a balanced blend of fruits, vegetables, nuts, seeds, and legumes. The main challenge when eating vegan is obtaining the proper amount of protein. This can be compensated by combining things like rice with beans or tofu, as well as by consuming nuts and seeds.

The lack of iron in a vegan diet, as well as sufficient calcium absorption are additional concerns that can be avoided by including vitamin C with meals. Studies have shown that vitamin C increases the absorption of iron as well as calcium. Calcium, found in foods like spinach, contains oxalic acid (OA,) and OA interferes with calcium absorption. However, vitamin C will help to neutralize OA.

A vegetarian diet is a more relaxed version of a vegan diet and is not as strict. There are different types of vegetarian diets which are listed below that allow certain foods that a vegan does not. Here are different forms of vegatarian diets:

Lacto-Vegetarian No red or white meat, fish, fowl or eggs. Dairy is allowed.

Ovo-Vegetarian No red or white meat, fish, fowl or Dairy. Eggs are allowed.

Ovo-Lacto Vegetarian No red or white meat, fish, fowl. Dairy & Eggs are allowed. (This is the most common form of all vegatarian diets.)

Pollotarian Aka “semi vegetarian” avoids red meat & fish, but does eat poultry and other fowl.

Pescatarian They eat fish, but not red or white meat, or fowl.

Flexitarian Mostly a plant based diet with occasional meat.

Pro’s:

Weight loss is obtained rather quickly from the drop in calories. It’s also been shown than vegans in general have lower cholesterol, blood pressure and it can reduce the risk of cancer and diabetes.

Con’s:

The plan is very restrictive. Those starting out may find themselves reaching for more starch, sugars, and fats to satisfy them, which can cause weight-gain.

Since meat and dairy is limited or eliminated, the individual may suffer from low levels of vitamin B-12. In this case either a B-12 supplement or a fortified cereal is usually advised. Also, getting proteins from legumes such as beans can cause stomach distress as they produce gas during breakdown in the body. In addition, many vegetables are very fibrous. If not thoroughly cooked this can also cause stomach distress.

Application: This plan is beneficial for categories 1,2,3,4, and 5.

Weight loss

Overall Health

Maintaining over your life span.

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Zone Diet

Also known as the 40-30-30 Diet, and made famous by celebrities such as Jennifer Aniston, this diet focuses on eating a balanced diet consisting of 40% carbohydrates, 30% protein, and 30% fats. Derived by biochemist Barry Sears in the 1070s, this method creates an environment that limits inflammation, promotes weight loss, and helps to gain or maintain muscle mass while keeping your appetite in check. Foods like red meat, egg yolks, processed foods and saturated fats are avoided.

The plan advocates eating frequent small meals every four to five hours (3 meals and 2 snacks) as well as a light snack before bed. Total calories are kept low at around 1200 to 1500 per day; and the macronutrients consist of complex carbs, good complete proteins, as well as balanced polyunsaturated fatty acids (PUFA) like omega-3 and omega-6. Consuming excess omega-6 fatty acids gives rise to inflammation in the body, and the typical American diet is high in omega-6 PUFA found in foods like pork, dark meat, processed foods, most salad dressings, mayonnaise and walnuts. Almonds have the lowest omega 6 of the nuts. By adhering to this plan the individual keeps the body “in the zone” or at its peak metabolism.

Pros:

Being a low calorie diet, you can’t help but lose weight. It’s praised for variety and ease of use. It is popular in the fitness industry among sports such as bodybuilding and CrossFit.

Cons:

It can be very difficult to adhere to its strict regimen of frequent feedings. The meal preparation can also become tedious. Since the calories are kept so low, some individuals may even experience a slow down in metabolism.

Application: This plan is best for 1,2,3, and 6.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

 

The Blood Group Diet

Formulated by Peter J. D’Adamo, this diet is based on the notion that your blood type, whether A,B,O, or AB will determine your body’s ability to lose weight. By knowing your blood type, he professes that you can determine which foods you’ll absorb better and those foods that may be toxic to your body thereby causing you to gain weight. The main idea is that different blood types digest a certain fiber called lectins differently. Lectins’ purpose is to help organisms in nature attach to one another by clumping together. Lectins, if not deactivated by digestion or heat from cooking, can cause our cells to clump together (agglutination.) They mostly affect blood cells and the lining of the digestive tract. If not deactivated, this clumping of cells is interpreted by the body as a foreign invader. The body will then attack itself, causing inflammation, food allergies and other health related problems.

Fortunately in most cases, through digestion, cooking, or other means, about 95% of the lectins we ingest are denatured thereby rendering them harmless. Some though do cause problems and get into the blood stream via “leaky gut” which was discussed earlier. This can be the case with gluten and the nightshade class of vegetables: eggplant, potatoes, and bell peppers. All these can be extremely irritating to our bodies and cause severe inflammation. Inflammation can have a cascading effect leading to other diseases like, diabetes, cancer, heart disease and allergies.

Pro’s:

This is a calorie restricted diet and will induce weight loss. It may also help persons heal if they suffer from lectin digestive sensitivity.

Con’s:

There is very little clinical and scientific data supporting this diet. There is evidence outlining the negative effects of lectins, however the theory that lectins’ influence is determined by your blood type remains unfounded. Also, in order to avoid offenders such as lectins, eliminating entire food groups can result in a nutritional deficiency.

Application: This plan is basically best only at meeting criteria #1 and possibly 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Human Diet

This diet was founded by Catherine Shanahan, M.D., a family doctor and athlete who believes in using food to heal the body. The plan is focused on several things, however the main emphasis is on removing all vegetable oils and sugar—the real culprits in cholesterol elevation and many other diseases. Vegetable oil and sugar denature the coating on the cholesterol molecule. This vital coating helps the body identify the molecule for either utilization or removal via the blood stream. Hence, if the cholesterol molecule is not recognized accordingly by the body, subsequently lipid levels in the blood stream can rise Sugar also causes problems with hormone receptors causing another set of problems.

The plan proposes going back to a diet that includes more whole foods such as butter, bone broth, cream, organ meat, meat on the bone, unpasteurized dairy, sprouted grains and plenty of fresh vegetables with limited fruits. The diet is based on limited protein and carbs with an abundance of healthy fats, up to 70%!

The plan is defined by “4 pillars of health:

1- Meat on the bone

2- Fermented and sprouted foods.

3- Organ meat and other specific tissue (i.e. eyes, tongue)

4- Fresh unadulterated plant and animal products.

Pros:

Dr. Shannahan is a highly respected in her field and is a nutritionist to many athletes. This Seems to be a healthy alternative to the typical American diet, and can be characterized as a combination of the paleo and Atkins principles—both of which are good diets. It also helps eliminate sugar cravings and can heal the body from consuming too much sugar and processed foods that destroy healthy tissue and causes inflammation.

Cons:

This plan can be hard to follow for some. Meal preparation and obtaining ingredients can be tough, and most people will find completely eliminating sugar to be next to impossible. Weight loss can be achieved                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   but the burden of calorie counting is something else that is a big part of this plan .

Application: This plan is falls under the 2,3,4, 5 and 6 categories.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Hay Diet (Food combining diet)

Contrary to the name, the diet does not advocate eating hay. The founder’s name is William Hay. The main concept of this diet is to avoid eating certain types of foods together. So that they are digested properly, it advocates eating the following three food groups separately:

1- acid foods (proteins and certain acidic fruits,)

2- alkaline foods (carbohydrates)

3- nuetural foods like fats. Combining these foods apparently prevents protein from being digested in the gut and can lead to the accumulation of toxins from improper digestion.

The plan calls for eating three meals a day. Alkaline foods in the morning, acidic foods in the afternoon and neutral foods in the evening.

Pros:

The dieter gets plenty of fruits and vegetables, which means plenty of vitamins, minerals and antioxidants.

Cons:

The diet does not incorporate enough protein and it does not take into account that many foods like legumes and lentils also contain high levels of protein combined with carbs. In addition, acidic foods like oranges also have a large amount of carbs or sugar. There doesn’t appear to be too much scientific evidence supporting this plan for categorically separating foods this way. There is however evidence that combining foods in which their macronutrients compliment one another (i.e., rice and beans.)

 

Application: This plan is scores best with items 1 and 2.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Grapefruit Diet (Hollywood Diet)

This diet was made popular in the late 1970’s and early 1980’s by celebrities. The objective with the grapefruit diet is to eat ½ a grapefruit with every meal or 8oz of grapefruit juice. The reason behind this is that grapefruit purportedly has an enzyme that helps burn fat. The meals are generally high in protein with moderate carbs and fats, and water must be consumed with meals as well. The program is 12-18 days in length and the caloric content is very low resulting in rapid weight loss.

Pros:

This diet is good for preventing diseases like diabetes, heart disease and other metabolic disorders. It’s great if someone needs to lose weight quickly, however, by doing this it tends to cause a large loss of muscle tissue in addition to the fat.

Cons:

One major drawback with is that an enzyme found in grapefruit has been known to interfere with the body’s ability to breakdown and metabolize certain types of prescription drugs such as anti-anxiety medications and certain heart and blood pressure medications. There is no clear scientific evidence or research that supports this diet. The calories on this plan are really low so it is not sustainable over the long haul. Also, because of the high acid count some people end up with stomach upset or diarrhea.

Application: This plan is focuses on items 1 and 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Master Cleanse

The Master Cleanse has been around for years and regained popularity when the singer Beyoncé Knowles, used it. The plan was created to rid the body of toxins and remove excess fat. There is No food allowed on this diet, and people drink a juice type mixture consisting of water mixed with cayenne pepper, maple syrup and lemon. The cleanse ranges from 3 to 40 days, however most people rarely make 40 days.

Pros:

Most people do feel better on this plan and usually do it for only 10 days. By eliminating toxic foods and drinks from the diet, the body is able to focus on healing itself. Weight is lost rapidly and some people feel energized due to the detoxification, which allows the body to run “cleaner” and be able to produce energy much easier.

Cons:

Similar to the Grapefruit Diet, muscle mass will be depleted from lack of protein intake, and your energy level may decrease the longer you are on it. This plan requires a great deal of focus because no food is allowed. Also once the diet is stopped our body will require a few days to adjust to food again. Also, cutting out all food will obviously leave you malnourished and depleted.

Application: This plan again focuses on items 1 and 5.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

Low FODMAPS Diet

This food elimination diet was created for people suffering from Irritable Bowel Syndrome (IBS.) The acronym stands for Fermented Oligosaccharide Disaccharide Monosaccharide and Polyols. These are short chain carbohydrates that many people have trouble digesting. Once they reach the large intestine where our intestinal bacteria reside, our gut’s bacteria uses them for energy thereby producing hydrogen gas instead of methane. Hydrogen is harder for the body to manage and it causes gas, bloating and constipation. FODMAPS also pull water into the gut, which causes diarrhea. Many people have found relief eliminating the foods on the FODMAPS diet and, after some time, slowly reintroducing the eliminated foods.

Pro’s:

The diet has been beneficial for reducing the symptoms of IBS and other Bowel diseases like Crohn’s and ulcerative colitis. It is manageable and the individual only needs to refrain from the trigger foods for up to three weeks before reintroducing them one at a time.

Con’s:

The program is an all or none application, which means you must refrain from all foods on the avoidance list. It is somewhat complicated and you may need guidance from a trained professional to be sure the guidelines are adhered to properly.

Application: Best for number 5 on the list.

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

 

The Daniel Diet (Biblical)

This diet was made famous in modern society by best-selling author and world-renowned preacher Rick Warren, and is approximately three weeks in length. The Daniel diet refers to biblical principles of the prophet Daniel found in the Old Testament.

Daniel 10:2-3

2 In those days I, Daniel, was mourning for three weeks.  3 I ate no delicacies, no meat or wine entered my mouth, nor did I anoint myself at all, for the full three weeks.

Daniel refused to eat the king’s rich foods to prove that his way of eating was healthier and a tribute to God. How the Daniel diet differs from most others on the list is that there is no calorie restriction, only certain foods. For example no meat or alcohol or dairy is allowed and only fruits, vegetables, nuts, seeds, oils and grains can be eaten. The only liquid that can be consumed is pure water.

Pro’s:

The diet is great for those looking to lose weight because it involves healthy choices and is only three weeks in duration.

Con’s:

I don’t see many cons to this plan. However, if your main goal is weight loss, your total calories may need to be lowered for longer than three weeks.

Application: This plan is basically best for items 1, 2, 4, and 5

Weight loss

Overall Health

Maintaining over your life span. (Only if calories are increased)

Anti-Aging.

Healing.

Improving Athletic performance for body composition and performance.

Nutritional Buzz Words

Prebiotics vs Probiotics:

Prebiotics are foods made up of indigestible fiber that helps the growth of good bacteria in the gut. A good example of these fibers is found in onions, leeks and bananas. Taken with probiotics they can help the gut remain healthy.

Probiotics are live or active cultures (good bacteria) found in foods like yogurt, sauerkraut and pickles. These help to restore a healthy gut flora, or bacteria.

Fermented foods:

 Fermenting is a process by which sugar is converted to alcohol using yeast. When foods are fermented they grow good bacteria (probiotics) that populate our guts to aid digestive health. These are foods like sauerkraut, pickles, kimchi (a Korean form of fermented vegetables) and are especially good for treating intestinal dysbiosis after a prescription of antibiotics, recovering from diarrhea due to an overseas trip, or other food poisoning. Always check with your doctor for treatment and to rule out other possible causes of your stomach distress.

Glycemic index:

Glycemic index (GI) is a scale of 1 to 100 that ranks foods by how fast they are converted to sugar in the blood. The higher the number, (55 to 100) the faster the food is converted to sugar in the blood.

Glycemic load:

Glycemic load (GL) is a scale that ranks the amount of sugar entering your system at a given time (load). It takes into account the total calories consumed and their GI, (GI x Grams carbs / 100.)

  • 0-10 = Low GL
  • 11-19 = Mod GL
  • 20+ = high GL

 

Anti-nutrients:

These are found in certain foods and inhibit proper absorption. For example, the anti-nutrient lectin is found in foods such as nuts, seeds, grains, legumes and beans. Activating or sprouting is a method that deactivates the anti-nutrients so the food items are more bioavailable for our digestive systems to utilize. Lectin helps protect a plant from insects and other pests who prey on these plants. They help the plant survive longer because they cause the predator to become sick after eating them. They also help protect a plant from ripening or sprouting to soon. The problem as stated earlier is that lectins are irritating to the digestive tract and cause inflammation. Some examples of anti-nutrients are phytic acid, oxalic acid, night shades and latex fruits. (See also Paleo and Blood Group Diets above)

Activating Foods:

This process is similar to sprouting but requires a more alkaline environment. Foods like nuts, seeds and plants like quinoa have a chemical in them called phytic acid (storage form of phosphorus.) Phytic acid interferes with the absorption of important minerals like Iron, zinc, magnesium and calcium. The phytic acid helps the nuts and other foods survive longer so they don’t sprout prematurely. By soaking these foods, the minerals in them become more bioavailable by reducing the amount of phytic acid in them.

The nuts that need to be soaked are almonds, walnuts, pecans and hazelnuts and cashews. The process involves, soaking in sea salt for up to 12 hours, followed by slow roasting for up to 12 hours at 150 degrees to dry them out. (See Google for more complete instructions.)

 

Sprouting:

This is a process by which legumes and seeds are soaked so they can fully germinate allowing us to extract the foods full nutritional value. As mentioned earlier, it is similar to “activating nuts” and requires a certain time period and solution for soaking. However, this process requires a more acidic environment for success. Sprouting also increases the food’s protein content as well as reducing its carbohydrate content. It can also decrease the amount of gluten while at the same time helping to increase the level of some anti oxidants such as a flavonoid called quercetin.

Sugar Alcohols:

These are artificial sweetners added to foods.  Many are not digestible and have less calories than carbs which is why they are used.  It’s easy to tell which foods have them because they will usually be labeled “net carbs” on the package. Some common names of sugar alcohols are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol, (basically any ingredient that ends in an “ol”.)

Each one just listed has different properties that determines which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other indirect dysfunctions. Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. Frequent urination causes a loss of crucial minerals such as calcium, magnesium and potassium—all of which are related to cramping. Magnesium, above all is key for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time, which leads to stiff and sore joints. NOTE: The sugar alcohol xylitol is great for dental health. It inhibits dental bacterial growth that causes gum disease. Try to chew gum seethed with this sugar alcohol.

BPA Free:

BPA stands for Bisphenol A, which is a chemical that prevents food from coming in contact with the metal inside canned foods such as beans, corn and soups etc. It prevents the bad metal taste associated with the can they are stored in. The problem is that BPA is a hormone-mimicking chemical that can cause adverse effects in men and women. The best way to avoid this is by eating food and beverages that are stored in glass. Even small amounts of BPA can be harmful.

Sugar free:

This usually means either the sugar has been replaced with an artificial sweetener or no refined sugar has been added (sucrose).

High Fructose Corn Syrup (HFC)

Note: a word of caution about high fructose corn syrup (HFCS!) Always check labels, especially those on products known to contain sugar. HFCS is a modified version of fructose that is cheaper than cane sugar. It is a processed form of corn husks. How it differs is that the ratio of glucose to fructose has been modified. Why? Fructose is sweeter which makes it more addictive.

Of note, in cane sugar the sucrose and fructose are bound together in a 50/50 ratio. HFCS is not, which makes it absorbed into the blood stream much faster because digestion is not needed. Not only do the sugars go directly to the liver triggering fat production, the glucose portion also raises blood sugar much quicker, triggering enormous spikes in insulin. This leads to insulin resistance and diabetes. In addition, the undigested fructose also harms the intestinal walls leading to digestive disorders like leaky gut. Also the process of obtaining HFCS is proprietary and there is no public information available that explains the exact process of making it! Soda pops and fruit juices and sugary cereals contain the most common culprits.

Here’s a tip for kicking the soda habit: Take a swig of warm soda and swish it around in your mouth. This will create a negative feedback and help eliminate your craving it.

Free Range (Cage Free vs. Grass Fed):

Cage free means that the animal has not been kept in a small cage. They can be, and usually are housed in large indoor barns with thousands of other chickens sitting in feces and other unsanitary conditions. Look for pasture raised instead. Cows are healthiest when they’re allowed to eat grasses, hence the term, grass fed. Many times the slaughter houses feed them grains such as corn and soy which their intestinal tract can’t handle. They get sick and then are injected with steroids and antibiotics to keep them alive just long enough until the slaughter or to provide you with your next glass of milk.

In addition, there is evidence to suggest that eating grain fed beef can actually trigger negative reactions in individuals who have grain sensitivities.

Non-GMO:

Genetically modified organisms (GMOs) pertains mostly to fruits and vegetables such as corn, soybeans, apples and oranges. Remember when the individual apples in a batch were never the same size? The biggest usage of GMO’s is among corn and soybean crops. These items are used in many other products other than food. Foods may be modified to ward off insects as well create uniformity in their shape and size. In addition, the GMO’s are resistant to pesticides and farmers spray them indiscriminately. The best way to avoid them is to look for products that state they are organic or have a label that says “verified non-GMO project”.

 

Whole grain:

Whole grains, such as those found in cereals made from wheat, rye, oats and barley, contains edible seeds comprised of their in tact three-layered shell that that protects the embryo of the seed. Foods like white rice and white flour have the outer shell removed which in turn removes fiber and B vitamins. Make sure it says 100% whole grain.

Multi grain:

This has nothing to do with the product’s health benefits. It’s just a phrase that tells the consumer there are a variety of grains inside. The grain content could be as low as 1%, and more than likely they are refined or processed, not 100% whole grain.

Whole wheat:

This is the same as whole grain, just in a wheat version. Same rules apply. Make sure it says 100% whole wheat.

 

Hope that helps 🙂

 

 

Category: Nutrition

The Psychology of exercise, nutrition and weight loss

Aug 24 2017

The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The principles and ideas below are brief over views and contains the opinion of the author in some instances. Many of the principles below may not be applicable to you and that is why it is always advisable to seek professional guidance if implementing any of the psychological principles below.

Day one of my guest speaking engagement at:

The Cal-a-Vie Health Spa, in Vista, CA.

 

The Psychological Keys to Success:

Lets face it, most people take better care of their cars than their own bodies. Our body is a ferarri and should be treated as such! I am amazed at how many people ask for my advise about losing weight or obtaining better health and when I start to explain what needs to be done and it doesn’t involve some “magic pill”, they immediately lose their focus and move on to another subject. Anything in life worth striving for takes work and if aging gracefully or being in shape was easy, the health & fitness industry wouldn’t be a billion dollar business. I look at life this way. It’s like a plane, when we are born our plane is taking off and continues to climb until it reaches altitude, which is about 30 years old. After 30 our bodies age about 1% a year and faster for those who abuse their “plane”. How we take care of ourselves will determine how that plane is going to land. Do you want a nice smooth landing into old age? or do you want to come crashing down, going in and out of the hospital and doctors offices until your “plane” falls out of the sky because of severe turbulence? The choice is your and the answer is not in a pill.

The mind is so powerful that the mere thought of our favorite foods can make our mouths salivate and trigger a ravenous urge to “go for it”. Look at Sigmond Freud’s work with animals, more specifically the salivating dog. That is why I firmly believe that if you “Change the mind and the body will follow”.  This has been my company slogan for many years. Most people look to science to help us with our fitness and health challenges. Science definitely helps but I firmly believe success can’t be achieved unless we change the way we look at not only our diet and exercise but life as well. We can’t be healthy and live a long life if we are stressed out and overworked. One day I realized – I came into this world with nothing and I leave with nothing. So take a moment, relax and smell the roses.

When I realized this mindset, I felt a sense of relief almost like the meaning of life was revealed to me. Things are nice to have but love and relationships are what we all strive for whether we know it or not. When I stopped worrying about being successful and focused on thinking more about helping people than impressing them, I became more relaxed, my relationships improved and so did my health. A key part of that process is to be slow to anger and quick to forgive. A funny thing happened, once I lived this way I became more successful as well.

Love is the most important ingredient in life. If someone makes you mad or angry find a reason to love them- no matter how hard it is. Forgiveness is actually for you and not the other person who betrayed you or cut you off in traffic. This mentality is not easy and takes practice.

Love will never escalate a situation in a bad direction. Anger will and with anger comes stress and with stress comes bad health no matter how good you eat and how much exercise you do.

Below are my top 20 ways I try to live a healthy longer life by applying certain psychological concepts to how I think in many tempting situations relating to diet and exercise. Keep in mind most of these principles have worked for a countless number of people. Some people rely on all of them and some choose three or four of them. The key is to figure out which rule of psychology works best for you and practice it daily. Most of all remember, it’s never too late to start. My dad was 75 when he started to exercise and I know for a fact it extended his life!

 

1) What motivated you too start?

Everyone has a story about what motivated him or her to achieve success. Whether you wanted to start a company, get a degree in school, pursue a job or title. We all have financial goals and many of you have achieved them. For fitness it’s the same. People start for different reasons. I have had clients start for what seems like to most as a ridiculous reasons, like wanting to be able to place their luggage in overhead bin or run a marathon and even as simple as picking up their baby or grandchild without pain or a struggle.

The bottom line is, it started with a thought. Hold onto that idea or what your motivator was and stay focused on it for success!!!! Never lose focus of your goals! For example, I always keep an image of a video I saw of an 80-year-old man doing 20 pull-ups. That is amazing. So when I go into the gym my mindset is that I need to stay focused so I can beat that when I am 80. Nothing impresses me more than someone who defies age with an incredible fitness feat. That’s my motivator. Yours most likely is different.

2) Don’t compare yourself to others especially someone a lot younger.

It’s not realistic and it undermines your motivation. Why? Because it becomes a mindset that predestines us for failure every time. Never compare yourself to anyone. You never know what they did to achieve success. They could be taking steroids or ephedrine or other drugs to achieve success. For example; my wife is constantly comparing herself to women 20 years younger than her. Then she gets depressed and feels inadequate and hates the way she looks. I remember on one occasion she was depressed because she saw a picture of herself from 10 years ago and admired how she looked. I remember her stating. “Oh my gosh, look how good I looked there, I hate getting older”. I quickly reminded her how at the time of that photo she was crying about how bad she looked. I told her that she should love the way she looks now because in 10 years you will admire the body you once had. Am I trying to depress you, no just remind us all to live in the moment and enjoy every second.

 

3) Change the way you see exercise.

Don’t exercise because you want better arms, abs or legs. Why? Because if you don’t like your results you may get discouraged and quit. Exercise to be healthy and live a long life, free of disease. Exercising for vanity reasons many times leaves us feeling hungry, hurting, deprived and depressed. If you exercise to be healthy and live a long life, you will automatically look good. Focusing too much on diet or exercise can set you up for failure or cause under lying psychological issues like body dismorphia. So have a balance and a positive mindset each and every day. For Example; the strict life style of bodybuilding and fitness modeling caused me to be a “binge eater”. Anyone who knows me has seen my struggles first hand. A constant focus on vanity instead of vitality caused a love hate relationship with food that has continued to this day. I don’t struggle with it as much as I did before but that demon is still there, waiting to manifest and rear it’s ugly head in the form of a cheesecake, donut or chocolate chip cookie. Approach diet and exercise because you want to not because you have to. Then and only then will success be a life style instead of a passing fad.

 

4) Focus on your strengths and acknowledge your weaknesses.

Many times our negative body image or lack of physical attributes turns into self-fulfilling prophecies of failure and lack of motivation. It’s by the manner in which we see ourselves or better yet talk to ourselves that many times will make or break our success. Always find the positives in your appearance and life. Acknowledge your weakness and do your best to make them better, however those weaknesses do not define you. Remember how your negative talk affected you? Your positive talk can do the same. There are several key phrases I always say to myself when exercising and when I am not. When I am in the gym and it feels like I can’t take it anymore, I tell myself that the pain I feel is weakness leaving my body. I also repeat over and over how thankful I am to be able to do what I love. Sure I can dwell on the fact there are guys in better shape, better looking and stronger, but how will that mindset benefit me? It will not, so I get rid of it and many times use it as a motivator. “I’m going to look like that one day”.

 

5) Always visualize yourself attaining your goals.

Many people are afraid of failure so they set themselves up to fail by not practicing, studying or not doing what is needed to be done to win. Psychiatrists say it’s a way for the individual to have an excuse or an “out” when they do in fact fail. I would rather give my best and lose so I can live to compete another day, subsequently learning from my previous mistakes. Many highly successful people use visualization. For example, I remember Michael Jordan in an interview explaining his mindset while playing during games especially high-pressure ones like the playoffs. He would envision that the basket was three times the size it was and the game winning shot would be easy. He said this helped him cope with the pressure of making the game winning shot. The actor Jim Carey had another well-known visualization story as well. He wrote himself a check for 10 million dollars for “Acting services rendered” and dated it for 1994 and carried it in his wallet as a constant reminder. In 1994 he earned 10 million dollars for the sequel to Dumb and Dumber. The opposite of this is the fear of failure.

6) Agree to help a friend get fit or become healthier.

There is a saying when a dog is rescued from a kennel- “Who saved who.” Many people that have been depressed have rescued dogs or other pets. As time goes on, the person realized the dog or cat has ended up saving them from depression and loneliness. Deciding to help someone in need many times forces us to focus on someone else instead of our own problems. Are we subconsciously realizing we have  become a role model which requires an entirely different mindset?. All the aid you’re providing to your friend will help you to stay motivated as well. In essence we are subconsciously “practicing what we preach”. For example– I had one client that decided she was going to help a friend who had no support from her spouse. They both had success, but as it turned out, the helper had far more. Go figure!

 

7) Have a plan:

Another familiar saying is: “A dream without a plan is only a wish”. If we have a plan for our health and fitness that is similar to a business plan, studies show success is almost inevitable. Be sure to write it out and clearly state the process you plan on following. For example, in preparation for my bodybuilding Contest diet, I would start my plan 12 weeks in advance with clear goals for each phase. This helped me make corrections and changes as time went on so I wasn’t just shooting from the hip. I can always predict which clients will succeed based on this one simple step. It provides accountability, structure and checks and balances along the way to help assess progress or lack of.

 

8) Identify your inner and outer demons (Critics & Bullies).

Carefully take into account all the things you criticize yourself about each day. How long have you had this critical attitude? Where did it come from? Think of the first time you were ever criticized. Imagine that you really didn’t deserve that criticism. How would you have liked to be treated? What would you say to that person in hindsight if you had a second? Now think about this- Are you failing because you are taking a stand against your own self-criticism, because it’s mean spirited? Subconsciously you may be acting out against yourself for being “mean”!

 

(Try this compliment scenario). Most of us usually want to strike out against a bully right?

Try this: Compliment someone about one physical characteristic….they could have more but only name one. Then ask them to write down their first thought that comes to mind, their first inner thought or reaction to what you said. Then ask them to see how they responding by looking at what they wrote down. Was it negative? or positive? What if I said something mean to that person? You would think I am a bully and strike out at me, right? Well that is what self-criticism is. You are striking out against yourself and that mentality may be setting you up to fail.

 

9) Who’s the boss?

It’s funny how something that doesn’t walk, talk, have emotion, money or power can exert such control over some of the worlds most successful people. What is it- FOOD. For example, Oprah Winfrey; Here is a woman that is extremely successful in almost everything she does except in one area, what she eats. It’s been a constant struggle for her for years. Remember, we give food it’s power, not the other way around. You are in control…not the food!!!! Take your power back and realize you make the decisions not the fresh baked goods or the fried chicken!

 

10) Think of how you feel before, during and after eating.

One the biggest reasons diets or meal plans fail is because we become impulsive in our eating or rationalize why we “should” eat. Many times we can be eating out of pure emotions. I know I do many times. For example- In the past when I would get stuck in traffic, I would get angry and I would exit and go to a gas station where I would find myself getting pretzels and diet soda pop as a means of calming myself down. After eating it I found myself more aggravated because now I’m pissed that I went off my diet. Ask yourself before eating- “What am I feeling right now and what will solve the real issue this moment?” Many times it’s anger, depression, frustration or we just plain waited to long to eat. Sometimes, what you may need is to talk to someone about your bad day or to take a few minutes to yourself and de-stress or decompress. Keep in mind, that if hunger isn’t the issue, food isn’t the solution.

11) Focus on what you can eat and not what you can’t.

I find myself having a pity party sometimes about not being able to eat whatever I want anymore or certain foods. So instead when that little devil whispers in my ear how bad I got it passing up that pizza, I remind him how I will live longer and happier avoiding it. For example– if you are watching what you eat, always focus on all the things you like and not what you can’t have. You can have anything, but you CHOOSE not too. Never tell yourself “You can’t have it”!! It will cause you to want it more.

 

12) Use your non-dominant hand when you eat.

This one is actually good for those people who eat really fast- i.e. myself. By doing this it slows you down. It takes the brain 5-10 minutes to realize you are eating. That’s how long it takes for your blood sugar to reach the brain so it knows to shut off your appetite. Many of us over eat simply because we eat too fast and consumed far more than we needed. By slowing down you give your body enough time to register the food in its satiety centers and put the brakes on over indulgence. For example– while growing up my brother and I were very big eaters and many times my mother would make dinner and when it came time to eat she would tell us- “Dig in because I’m not making any more, you both eat way too much.” Well then the race was on and I usually ended up winning. Wow, can’t believe I sound proud of that.

 

13) Don’t shoot for perfection. You will fail every time.

This is something that a type A personality must come to grips with. When it comes to diet, we will never be perfect. You have to live once in a while and enjoy celebrations and gatherings. If not, you more than likely will become frustrated and angry especially if you are not seeing the results you expected for all your efforts. So allow yourself a little wiggle room to indulge once in a while. For example, I indulge on two meals a week. I will eat something I crave and one day it may be a sugary favorite and another meal it will be a salty fatty craving. Just remember during that time not to over indulge. A good rule of thumb to follow is to watch your quantity if the quality is bad. I vividly remember how strict my diet was for my bodybuilding contests. It was so strict that many times I would completely lose control and eat ridiculous amounts of food. After one of my contest, I was so out of control that in one week I gained 40lbs!!! One time when my contest was finished ,we stopped at olive Garden and I ate 23 sticks of their garlic bread. I ate so much I could actually feel the dough expanding in my stomach. Man did that hurt.

 

14) Don’t get use to eating in different places.

This is a bad one for me. For example, I got into the habit of eating at my computer desk. Before I knew it my PC was turned into a buffet table. Other problem areas can be your car, TV or bed believe it or not (this one is the worst). So it’s best to designate one area for eating and refrain from doing it anywhere else. You don’t want to constantly think about food if almost ever room in your house is a reminder of gnashing on your favorite foods.

 

15) Look at food as medicine- nature has a cure for everything.

I’m sure many of you heard about the benefits of certain foods and how they can cure disease. Vitamin C for colds, Saw Palmetto for prostate, fish oil for just about everything. What I try to do is look at my food choices as different forms of medicine for my body. Trying to eat as wide a variety as I can to help my body be as strong and healthy as possible. There are many studies showing the benefits of food curing disease over drugs. In fact several studies have concluded that a vegan diet low in sugar, has been shown to cure cancer. Whatever your ailment is, seek out a holistic dietician or other integrative medicine doctor to find out what foods may benefit you and your situation.

16) People are depending on you.

You want to be around for your kids. The thought of them being alone in this world would scare me into eating broccoli and cauliflower every day. So this one is simple, if you want to be around to live a long life and watch your kids grow up and then give you some beautiful grand kids, then taking care of yourself is numero uno.

For example, I remember when I was a little boy and my dad was eating horribly and smoking cigarettes by the packs. One day, my siblings and I saw an American Heart Association commercial talking about how bad smoking and being over weight was. We were so afraid my dad would die that we gathered together and begged him, with tears in our eyes, to quit smoking and eat right. It affected my dad so much he quit smoking cold turkey and lost 40lbs! So next time you want to over indulge, picture that little face that loves you and is relying on your existence.

 

17) I don’t have time to exercise.

Many times this excuse is psychological because we really don’t want to exercise. However, you will find time if a medical issue presents itself right? Diabetes, heart disease, intestinal issues. So why not start before something bad happens that forces us to spend our retirement years in and out of hospitals and doctors offices. Life is too short. Spend time on yourself NOW so you can enjoy each and everyday as a healthy and fit senior. For example, studies show that working out in the morning will help your cells mitochondria burn more calories throughout the rest of the day. How much exercise? All you need is 20-30 minutes atleast 3 days per week.

Make yourself and your health a priority before it decides to do it one day without your consent! So the next time you’re “too busy” ask yourself, can I find a half hour today to exercise? We all can find the time so look forward to it. That half hour of exercise will actually make you more energetic, productive and functional so you can actually get more done during the day. The other option is to “Ignore your health and it will go away”. 

 

18) We are role models for people and we may not even realize it.

Whether you realize it or not, everyone has a someone that looks up to them as role models. Whether it’s our kids or other people in our lives. Many times we don’t even realize people are watching us and how we lead by example. For instance, I remember my wife’s friend wanted to lose weight and I was helping her do so. One day we were at a party and it happened to be my cheat day. Needless to say my cheat day got ugly and I went overboard. The next day my wife informed me that her friend was shocked how I eat and was watching me the entire night. She went onto say that she was discouraged that I can eat like that and not gain weight. She then began to question the advise I was telling her. I had to explain to her what happened and I felt like a real idiot.

 

19) Are you really Hungry?

If you feel like eating, check yourself. Think of what your favorite vegetable or health food is. If you feel like eating it, you are probably hungry. If not, you are maybe bored or looking for “comfort in food” or a trigger is involved as previously mentioned. Either way, decide if what your experiencing is real or false hunger. My favorite health foods are the cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. If I do not feel like eating them I know I’m not hungry.

 

20) Don’t be intimidated by exercise when you start. No matter how daunting your path may be, we all had a beginning, even Arnold Schwarzenegger and many other athletes and fitness enthusiast as well. So don’t be intimidated by the gym. You would be surprised at how many of those over grown men and women are actually really friendly and willing to help. Remember there are stereotypes and bad apples everywhere. I have met so many fit people that are extremely nice and understanding. Many have had countless struggles themselves and feel your pain.

Remember that nothing happens over night so be patient and God bless.

What To Expect From a Personal Trainer

Category: Nutrition, View All

Guest speaking on 8-23-17 thru 8-26-17

Aug 15 2017

Hey everybody, the spa I will be a guest speaker at next week (Cal-a-vie) was just voted one of the top 10 mens spas in the country. This place is awesome and everyone should definitely check it out-Click on the link above. Pretty cool they mentioned my name in the description as well.

 

Category: View All

Guest Speaking Engagement

Feb 21 2017

Hello Everyone,

On August 23rd thru August 26th 2017, I will be a guest speaker at the beautiful Cal-A-Vie Resort and Spa, in Vista, CA. I am excited to speak about Fitness and how it relates to Anti-Aging.

The resort has everything and anything you can ever imagine when it comes to a relaxing health and fitness retreat. The resort is an intimate, exclusive spa haven resembling a serene French village nestled away on 200 private acres in northern San Diego County. Complemented by a 5:1 staff-to-guest ratio, their award-winning wellness program is customized to suit your personal fitness and wellness needs and goals, resulting in improved health and vitality — physically, mentally and emotionally. Click here to check it out.

Would love to see you there.

Thanks

John

Category: Appearances

Instant muscle growth

Dec 5 2015

Every now then if you feel like getting an incredible pump try this routine. I will use barbell curls as an example:
Choose a weight you can do for 30 reps straight:
Do 1 rep, rest 3 secs
Do 2 reps, rest 3 secs
Do 3 reps, rest 3 secs
Do 4 reps, rest 3 secs
Do 5 reps, rest 3 secs
Do 6 reps, rest 3 secs
Do 7 reps, rest 3 secs
Do 8 reps, rest 3 secs
Do 9 reps, rest 3 secs
Do 10 reps, rest 1:00 minute
Then do it again in reverse, starting at 10 reps and go down to one. Your arms will be screaming.

As always, check with your doctor before starting an exercise program. This routine is NOT for a beginner!!

 

Want to get stronger?

Category: Bodybuilding, Strength

Want to get stronger?

Oct 11 2015

You walk into the gym and you see a guy lifting a ridiculous amount of weight that you can’t imagine lifting. What’s even more impressive, is that he appears to weigh only 150lbs! So is he a genetic freak? Genetics does play a part in gaining strength, however to develop amazing strength your muscle size is not the key ingredient. Your nervous system is. That is how fast your body can fire it’s motor neurons to move that heavy weight and how efficiently those neurons can do it.

So if you want to be strong you have to lift very heavy weight. Not 12 reps, 10 reps, 8 reps or even 5 reps. You must stay in the rep range of 2-4 with an occasional maximal effort of one rep every couple weeks. My rule of thumb, if you can do five reps at any given weight and your training for strength, you need to add some pounds bringing your reps back down to two.
It’s important to gradually work your way up to the weight that you will eventually lift in the 2-4 rep range and don’t jump into it.

For example: I can lift 120b dumbbell’s on the bench press for 4 reps. This is what I will do:
1) 30DB x 15
– rest 1:00
2) 55DB x 6
– rest 1:00
3) 80DB x 3
– rest 1:30
4) 100DB x 2
-rest 3:00
5) 120 x 4
-Rest 3:00
6) 120 x 3 = After my third rep I hold the dumbbells in the locked out position for 30 seconds.
-Done

FYI- I work my chest 3x a week Monday-Wednesday-Friday. Monday I do the above routine. Wednesday I will do push ups in the same fashion and friday I will do dips in the same fashion or if I’m tired on any of my chest days, I will do light cable fly’s or skip chest all together that day.

Remember, listen to your body it will tell you if it’s tired and sore. If at any time you feel something doesn’t seem right or you feel a muscle was “tweaked” after doing a set. I would stop there and call it a day. Never try to work through aches or pains. They are signals from your body saying it had enough or needs more rest.

Always check with your doctor before beginning any exercise routine or seek guidance from a qualified trainer to prevent injury, over training or wasting your time not knowing what or how to do it.

The best way to get lean and ripped! Eat like a diabetic.

Category: Strength

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