May 12, 2013 4 Comments

Weight Loss 101: Part 3 – Advanced Macronutrient Ratio Calculations for Ideal Body Composition

“Getting lean isn’t easy but it is simple.” –John Romaniello

First warning: I’m about to unleash my inner nerd.

Second warning: this is the longest blog post I’ve written to date, but I think it’s worth reading all of it. In Part 1 and Part 2 of the Weight Loss 101 series, I discussed the importance of generating a calorie deficit (the fundamental principle of weight loss) and some tips on how to do that. For some people, losing enough pounds to drop down to a reasonable weight may be good enough. Guys will look alright once they get down to about 15% body fat. Girls around 22%. But for those of you who want to look better than just alright, you’ll need to work a little harder. When you’re dieting down from an obese state to normal, your appearance will naturally improve because the pounds you’re shedding are basically all excess fat. However, when you’re dieting down to look better than normal, you are at higher risk of losing muscle and becoming “skinny fat”. This is what would happen if you maintained a calorie deficit by eating McDonald’s every day trying to get from 15% body fat down to 8%. You wouldn’t feel very good and you’d probably hit a sticking point before you even got close to 8%.

Dieting down to 8% body fat requires much more attention to detail than dieting down to 15% body fat.

Dieting down to 8% body fat requires much more attention to detail than dieting down to 15% body fat.

Enter macronutrient ratio calculations. [Read more...]

Filed Under: Calorie Deficit, Strategic Eating Tagged: , , , , ,
April 26, 2013 4 Comments

Weight Loss 101: Part 2 – How to Create a Calorie Deficit

“Make everything as simple as possible, but not simpler.” –Albert Einstein

In Part 1 of Weight Loss 101, I discussed the importance of creating a calorie deficit over time.

In this post, I’m going to discuss tips on how to create a calorie deficit. I’m a big fan of finding loopholes or hacks, if you will, in all aspects of life. Weight loss is no exception. There are definitely easier and harder ways to lose weight and I’ve migrated towards the tactics that are easiest for me and that make the most sense for me to implement into my lifestyle. For example, I like to eat big, satisfying meals. This is something that I enjoy immensely and that I’m not willing to sacrifice. So I’ve designed my personal calorie deficit program around this. The approach won’t be the same for everyone, but hopefully these tips will either help you directly or help give you some ideas on what will work best for you. There’s no one size fits all approach, so don’t be afraid to experiment and try different things.

Creating a calorie deficit isn't rocket science.

Creating a calorie deficit isn’t rocket science.

Tip 1: Find a way to start tracking your calories. [Read more...]

Filed Under: Calorie Deficit Tagged: , , , , ,
April 10, 2013 11 Comments

Weight Loss 101: Part 1 – Calorie Deficit Over Time

Summer is just around the corner, so I’m going to do a three-part series on weight loss including some video tutorials since this is always a hot topic this time of year. In Part 1, I will cover the basic principle. In Part 2, I will get into some of my fundamentals. In Part 3, I will share some advanced tactics. Enjoy!

“Don’t let anyone – including me – sell you that their system is more important than nutrition basics.” –Nate Miyaki

Lately, there has been information overload regarding weight loss and nutrition.

Experts will swear by the diets they promote. Low carb, low fat, vegan, raw food, Atkins, Paleo, the list goes on. The truth is it’s possible to lose weight on all of these diets. It’s also possible to gain weight on all of them. At the end of the day, the name of your diet will never override the underlying basic principle of weight loss. This basic principle is calories in vs. calories out. If you ignore this, nothing else matters. Your diet and exercise program become completely irrelevant when it comes to weight loss if you can’t get this one simple thing right. In order to lose weight, you must generate a calorie deficit over time. The end. This is exactly why an unstructured eating plan that produces a calorie deficit can be more effective than some guru’s diet with a fancy name. If it’s sustainable, then it will work.

The basic principle of weight loss is to create a calorie deficit over time.

The basic principle of weight loss is to create a calorie deficit over time.

Generate a calorie deficit over time. [Read more...]

Filed Under: Calorie Deficit Tagged: , , , ,
March 7, 2013 13 Comments

Green Protein Smoothie: The Best All Natural Protein Shake

“I won’t eat anything green.” –Kurt Cobain

I’ve been experimenting with protein shakes for a while.

When I first started out drinking them, I used a somewhat standard recipe of bananas, strawberries, 2% milk, and protein powder. I was never a big milk drinker, but a couple of years ago, I cut milk out of my protein shakes completely. This is because I’ve experienced better fat loss results from minimizing dairy in my diet. Some people are lactose intolerant so avoiding dairy is a good idea for them, not just from a fat loss perspective. I don’t think that’s my case. I believe the improved fat loss has more to do with avoiding the insulin spikes that come with milk whether it’s whole, 2% or skim. So long story short, these days I don’t even keep milk in my fridge. Cheese, on the other hand, is a different story (one of my big-time weaknesses). More recently, I’ve been wanting to switch to an all natural protein shake… one that tasted good. Enter the green protein smoothie.

A green protein smoothie may be the best all natural protein shake you'll find.

A green protein smoothie may be the best all natural protein shake you’ll find.

One of my 2013 goals is to eat a fruit or vegetable every day. [Read more...]

Filed Under: Strategic Eating Tagged: , , , , , , , ,
February 14, 2013 2 Comments

Hilary Duff Workout Routine and Diet

“I’ve always been really muscular; that’s why pilates is good for me. I have broad shoulders and if I do weights or something I’ll bulk up and feel manly, but pilates lengthens me out” –Hilary Duff

Remember the TV show Lizzie McGuire?

If you do, you’re probably either a child of the early nineties or the parent of a child of the early nineties. For those of you who don’t, Lizzie McGuire was a hit series on the Disney Channel that aired in the early 2000’s about the first world problems of a typical teenage girl (social life at school, friends, parents, bratty little brother). More notably, the sitcom launched the career of singer/actress Hilary Duff. By the way, the Disney Channel seems to be a good launching pad for the careers of pop superstars and Hollywood celebs (Britney Spears, Shia LaBeouf, etc.) Anyways, for those of you who remember the show, you probably can’t believe that Hilary Duff is now 25 with a kid. Crazy, right? She recently revealed some tips on what she did to lose baby fat after her pregnancy. To quickly shed pounds while toning her body, the Hilary Duff workout routine and diet is focused around yoga and Pilates, high intensity cardio and a clean, plant-based diet.

Hilary Duff has worked hard to lose baby fat after pregnancy and it's paid off.

Hilary Duff has worked hard to lose baby fat after pregnancy and it’s paid off.

Hilary was always a fan of Pilates. [Read more...]

Filed Under: Entertainment and Sports Tagged: , , , , , ,
January 31, 2013 7 Comments

How to Get Over the Flu Fast

“’Tis healthy to be sick sometimes.” –Henry David Thoreau

A couple of weeks ago, I got hit with the flu.

It was awful. I rarely get sick, maybe once a year max. I don’t really watch the news, but I’d heard from others who do (mainly my parents) that this winter is one of the worst flu seasons on record. That people were being hospitalized and even young people who normally fare better than average against the flu were dying. This time when I got sick, for the first time in my life, I did a bit of research on how to get over the flu fast. First of all, I knew it was the flu and not a cold because I had flu-like symptoms such as chills and body aches which are more severe than symptoms of the common cold. But I was able to go from this back to 100% in less than three days. How did I do it? As I mentioned, I read up on what actually works. Most of the things people tend to hear about do help a little, but there are only a couple of things that actually have a significant impact on the duration of a cold or the flu. These two things are rest and hydration.

If you do the right things, you won't be sick in bed with the flu for long.

If you do the right things, you won’t be sick in bed with the flu for long.

Stay at home and do nothing. [Read more...]

Filed Under: Just For Fun Tagged: , , , , , ,
January 3, 2013 4 Comments

My New Years Health Resolutions for 2013

“The decent method you follow is better than the perfect method you quit.” –Tim Ferriss

2013 is here!

Which means everyone is making New Years health resolutions like it’s their job. Setting goals is good and writing them down is even better. This year, I’m putting my health and fitness goals on the web for everyone to see. I got this idea from my girlfriend’s sister, who wrote her 2013 goals on her blog. But she took it a step further. Most people set New Years goals and forget about them within a month. She actually went back and evaluated her New Years goals for 2012 a year later which I thought was really cool. Here is her post. So I’m going to try the same thing. I’ll define my goals in this post and then in about a year, I’ll write another blog post and rate myself on each of the goals. I think this will help hold me accountable for them.

What are your New Years health resolutions for 2013?

What are your New Years health resolutions for 2013?

So here goes… [Read more...]

Filed Under: Just For Fun Tagged: , , , ,
December 18, 2012 1 Comment

Time Under Tension and Other Tips on How to Improve Muscular Strength

“It is having and maintaining a muscle mass that is far outside the realms of normal for your specific height that is causally linked to disease.” –Brad Pilon

So, I have some bad news for all the meatheads out there.

Once you’ve been training for a while, the amount of muscle you are able to gain diminishes. When you reach a certain point, no matter how much you lift, your muscles will not continue to grow. This explains why people can undergo major transformations the very first time they start lifting, but people who have been lifting their entire adult lives have looked the same for decades. I experienced this myself when my friends got me into the gym in college. I had never lifted before prior to that and put on a lot of muscle in a very short period of time (despite not knowing about time under tension and other tips I’m about to share). For the last several years, though, my muscle mass has not dramatically increased despite regular training. My take on this is: no big deal. If I’ve reached a normal amount of muscle for my frame, why fight it? I’ve noticed that my physique, instead, has been highly dependent on my body fat. This is why I propose focusing primarily on fat loss and how to improve muscular strength once you have a decent foundation of muscle mass.

Sorry bro... looks like you've maxed out on your gains.

Sorry bro… looks like you’ve maxed out on your gains.

Eventually, I came to realize something important. [Read more...]

Filed Under: Strength Training Tagged: , , , , , , ,
November 25, 2012 5 Comments

The Eat to Live Diet Plan

“You cannot buy your health; you must earn it through healthy living.” –Joel Fuhrman

I’ve recently become a big fan of audiobooks.

I like them because I can listen to them while I’m out walking, running, or driving in my car and I cannot do that with normal books. Anyways, my most recent conquest on Audible was Joel Fuhrman’s Eat to Live. It was a very good read (a very good listen in my case). There are a couple of things that set the Eat to Live diet plan apart from many other weight loss plans I’ve seen. First is the plethora of scientific evidence and studies that support the claims in the book. I’ve never seen a more comprehensive guide to diet and nutrition that uses actual research and data to back it up. Next is the seemingly drastic measures that the plan calls for in order to achieve a truly healthy lifestyle. Let me explain the seemingly part. If someone told the average Joe that he should be eating nothing but vegetables, fruits, and beans every meal in order to be healthy, that would seem drastic to him given the typical 21st century Western diet.

This book is pretty eye-opening.

Yet, this is precisely what the book recommends. [Read more...]

Filed Under: Strategic Eating Tagged: , , , , , , , ,
October 25, 2012 7 Comments

Turn Your Lunch Break Into a Daily Exercise Routine

“I run six-to-eight miles a day, plus weights and aerobics in the lunch hour. I also lie a lot, which keeps me thin.” -Hugh Laurie

A few months ago, I did a post about the benefits of developing a morning workout routine.

One of the caveats I mentioned in this article is that you shouldn’t sacrifice sleep in order to accomplish this. Sleep is one of the most underrated fat loss and weight management tools because it regulates growth hormone, insulin, and many other different hormones directly tied to fat loss. Not to mention you need adequate sleep for proper recovery and repair of muscle tissue. If you aren’t getting enough sleep, that AM workout won’t do you much good. After all, many fitness experts argue that the best time of the day to workout is when you are feeling your best and I agree 100%. Being more of an anti-morning person and recognizing the importance of eight hours of sleep each night, I’ve recently adopted a daily exercise routine at lunch time which has been working really well.

Hitting the gym at lunch time instead of the cafeteria will help you get lean and save precious after-work hours.

There are many benefits to working out during lunch. [Read more...]

Filed Under: Strength Training Tagged: , , , , , , ,
October 9, 2012 4 Comments

The Best Calorie Counter App for Weight Loss

“Kitchen wisdom: Count your blessings but count your calories too.” –Erma Bombeck

I’ve been tracking calories for a while now.

I’ve already written a post on why I believe tracking your calorie intake is so crucial to your success. Many people have the best intentions when it comes to losing weight. They make an effort to try to eat healthier, exercise, or both. Yet sometimes, the pounds still refuse to come off. Has this ever happened to you? If this is the case, then I have good news for you. You’ve already got the hard part down, which is genuinely trying to make positive changes with regard to diet and/or exercise. The reason you haven’t seen the results you want is that your measurement system is either not up to par or non-existent. When I say measurement system, I mean a way to objectively monitor the inputs and outputs of your efforts. My personal Excel measurement system has served me well, but after recently scoring a new Samsung Galaxy SIII, my quest began for the best calorie counter app I could find.

MyFitnessPal is the best calorie counter app I’ve seen on the market… and it’s FREE!

A scale is fine for measuring your output (weight, body fat percentage, etc.). [Read more...]

Filed Under: Calorie Deficit Tagged: , , , , ,
September 25, 2012 4 Comments

Living Low Carb Without Driving Yourself Nuts

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” -Voltaire

In my last post, I explained why you should eat low carb.

In this post, I’m going to explain how to eat low carb without driving yourself nuts or falling off the wagon. You can have the best diet or exercise plan in the world, but if it’s not sustainable, then it’s won’t work. In fact, the reason most diet plans fail is not because they aren’t effective. It’s because people don’t stick with them over time. Sustainability is the most important factor in any diet plan, including a low carb diet plan. So how exactly do you sustain a low carb lifestyle when it’s difficult enough to eat low carb to begin with? There are three tips I practice that allow me to do this. However, before you try this, you must adopt the belief that living low carb is the way to go. Otherwise, you’ll always be fighting an uphill battle no matter what. If you are skeptical at all about this, then you should just skip this article. If you are on board, then keep reading.

Don’t let living low carb drive you nuts!

Tip 1: Eat fewer than three meals per day [Read more...]

Filed Under: Strategic Eating Tagged: , , , , , ,
August 29, 2012 2 Comments

Reap the Benefits of Low Carb Diet Plans

“It’s so logical and so simple. Fat is the backup fuel system. The role it plays in the body is that when there’s no carbohydrate around, fat will become the primary energy fuel. That’s pretty well known.” –Robert Atkins

My perception of a “healthy meal” has changed over time.

A few years ago, I used to think a bowl of oatmeal and glass of OJ was a healthy meal. I also used to think that scrambled eggs and bacon was an unhealthy meal. Now, I believe the exact opposite. I’ve talked a lot on this blog about calories in vs. calories out and how creating a calorie deficit is the single most important thing you can do for weight loss. While I still believe this is true, I’ve more recently learned that you can take this much further. Adopting a low carb diet will take care of the calorie deficit naturally (because it’s very difficult to overeat while restricting carbs) and also dramatically accelerate fat loss. By restricting carbohydrate intake over the long-term, you can essentially flip a switch in your metabolism that changes how your body uses energy and really see the benefits of low carb diet plans.

For the record, this is not what I mean when I say become a fat burner.

This switch turns your body into a fat burning machine. [Read more...]

Filed Under: Strategic Eating Tagged: , , , , , , ,
July 29, 2012 13 Comments

Is Walking Good Exercise?

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.” –Ellen DeGeneres

I recently got back from a short European vacation.

I flew into London, met up with my girlfriend who is backpacking through Europe this summer, and we stayed with my uncle for two nights. Then, we took the Eurostar train to Paris. This was really cool because you can literally go from London to Paris in a couple of hours and if you book far enough in advance, it’s relatively cheap. I got a round trip ticket for about $125. We stayed in Paris for three nights and did a lot of sightseeing, and then I took the train back to London and flew back to the states. Total trip time: 6 days. It was an amazing experience. So now, back to fitness blogging. In Europe, I noticed something interesting. There were very few obese people, much fewer than we have here in America. This got me thinking about the lifestyle differences between Europeans and Americans. The first thing that came to mind is walking. They do a lot more of it in Europe. Is walking good exercise?

The Eurostar train at London St. Pancras international station

The answer is it depends on who you are and how much you do. [Read more...]

Filed Under: Cardio Tagged: , , , , , ,
July 8, 2012 13 Comments

The Importance of a Morning Workout Routine

“I have to exercise in the morning before my brain figures out what I’m doing.” -Marsha Doble

Yikes! It’s been way too long since I’ve written a blog post. Time to get back into it! I want to talk about something I’ve embraced more recently (over the past few months or so): developing a morning workout routine. I think developing a morning workout routine is one of the best things you can do for your health and physical well-being. The focus shouldn’t just be on training, though. The best morning workout routine incorporates several aspects of health, not just exercise. In this post, I will discuss them all.

Don’t hit snooze on your morning workout routine.

First, why should you workout in the morning? [Read more...]

Filed Under: Just For Fun, Strategic Eating Tagged: , , , , , ,
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