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Nutrition: How to Stop Storing Fat; Use it As A Fuel Source

July 8, 2014 by ptpt 3 Comments

By Aaron GuyettDiet Concept

Recently I have had a ton of clients ask me to help them with their nutrition. Which is AWESOME!!

Nutrition is literally THE MOST IMPORTANT part of losing or gaining weight. I am stoked to help you with one of these at a time: gaining lean body mass or losing body fat.

Trying to gain lean body mass AND lose body fat at the same time is unproductive at best.

Most of us are trying to lose the body fat, and reveal the sexy and strong muscles we’ve been hiding underneath that blubbery substance for too long! This blog will direct you to some of the best resources I have, in this battle against the bodies best fuel storage ever–fat

To use your fat as fuel instead of cushion here are the principles:

  1. Psychological hunger (boredom usually) is not your friend…drink 12-20 ounces of water when you think your hungry and wait thirty minutes, if you are still hungry, go ahead and eat.
  2. Plan what you consume (eat and drink), and record what you consume–yes, even cheating.  If you plan your cheat meals, they will not overtake your life, by going from one meal to an entire weekend (starting Friday and rolling Monday, because-I-already-messed-up-so-I-might-as-well-eat-like-crap-again-today). It is hard to use fat as fuel, when you keep storing up the fuel for four days straight. Try MyFitnessPal as an app to plan and track.kid stuffing face
  3. Not every calorie is the same, but if you drastically reduce the consumption of alcohol, high fructose corn syrup, sugar, sodium, and saturated fats, counting calories will really help you understand what is going on with your body. Your lean body mass uses fuel, and your body fat can be used as fuel if you run out of food as its primary fuel source. Estimating calories spent and calories consumed will give you a much better idea of what you are doing to create this internal environment. It is just like using a budget and financial tracker, but for your physical health. S ome of the free websites and apps out there are incredible for keeping track, and make it easy.
  4. If what you are doing right now is not getting you to where you want to be, stop doing it. I think it is unfair to tell someone to stop without giving them at least a couple solutions. Try the above first, and if you need some helpful plans for nutrition I have a link here that has three incredible downloads just for you! http://www.personaltrainerorangecounty.com/30daydownload2013-2/
  5. Use the advice and experience of the experts you pay and visit on a weekly basis. The Innovative Results trainers have not only done all of the above for themselves, but they have literally helped thousands of people lose body fat, eat better, move better, feel better, and look better. They have heard every excuse, situation, and reason for not getting to goals multiple times. They want to help you improve your quality of life. Use them.
  6. Once you get to your goals, please, please, please, pretty please do not go back to the nutrition and lifestyle choices you were making before. That was the reason you decided to get help in the first place, or read and follow this pathway to use fat as fuel. There is no reason in this whole wide world that you would want to go down that path again. So make new habits, and keep them for heaven’s sake!

Here is a quick synopsis of what is written above: hunger doesn’t necessarily mean eat; plan and record what you eat; understand that calories are important, but not everything; stop doing what is storing up fat, and start making changes that help you use fat as fuel; use actual experts in this field; and stay the course, even when you get to your goal weight or look. Going back to your old ways, will only turn you into your old self (the one that had more fuel or cushion than you wanted and needed).

good-habits-are-as-addictive-as-bad-habits

Thank you for taking the time to read this, and I hope the app, link, and blog helped you this week, month, and year!

Email info@innovative-results.com, or fill out the form below to find out how Innovative Results can help you out more specifically.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aaron Guyett, Academia, Adipose Tissue, bad habit, Body fat, Body Mass, Calories Consumed, Costa Mesa, costa mesa personal trainer, diet, exercise, fitness challenge, food, Food Energy, Food Science, food tracking, Fuel Sources, Fuel Storage, Gaining Weight, habit, health, hunger, Innovative Results, Kids Stuff, Lean Body Mass, Losing Body Fat, Nutrition, obesity, orange county, orange county personal trainers, orange county personal training, Personal Life, Stored Fat, weight loss, Weight Management

Out of Shape? Start Here! If you are out of shape, this is the perfect place to get started.

November 3, 2011 by ptpt 56 Comments

These days over 50% of Americans are overweight and out of shape.  Most people spend their days in front of a desk, in a car or in front of the TV.  These sedentary habits combined with a diet of refined sugars and processed foods is a recipe for weight gain and disease.

This probably doesn’t come as a shock to many of us, but the challenge is how to overcome these bad habits.

Where do we start?

We are all creatures of habit.  Don’t believe it?  Try going to bed an hour early, change your pillow, wake up an hour early, try another toothpaste, don’t drink coffee, drive a different route to work, don’t look at your cell phone for an hour, don’t go on Facebook for a day, don’t eat at a restaurant for a week, etc, etc…you get the idea.

Habits are powerful.  The goal should be to replace bad habits with better ones.  Now this is easier said than done, which is why I want to start with your mindset.

Our mindset (how we think, our attitudes, and our input) plays a huge role in our success.  TV infomercials may sell you a dvd set or piece of equipment, we all have gym memberships and a few vitamins, but has this really helped you transform your body?  Probably not.

Successfully creating the body you want starts with your mindset.  At Innovative Results we break mindset down into three categories (Attitude, Motivation and Support).  Lets walk through these categories briefly.

Change, Transformation, Changes next exit, improve your quality of life with an orange county personal trainer

1.  Attitude

Attitude will make or break your success in the gym.  When you think about working out, what is the first thought you have?  Is it positive or negative?  When the alarm goes off early, how do you react?  When you choose to eat healthier food, is it a positive experience or a hassle?   When you don’t feel like being at the gym, how is your workout?

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

2.  Motivation

Motivation is another vital aspect of a healthy mindset.  This can be summarized by “what you want”, “why you want it” and “recognizing hurdles in the way”.  The key here is to brainstorm on what you truly want to have happen.   Your goal should be important to you and make you a little emotional.

Write your goals down now.Persistence - There is no GIANT step that does it. It's a lot of little steps.

After you have set a goal, the next step is to clarify why you want this to happen.  Lots of people wanna lose weight, but understanding why is critical.  Why you want to change has to be bigger and more important than the obstacles that will surface on your journey.   We have found that the more emotional the goal, the more motivated the person is to walk through the necessary steps to accomplishing their goal.  For example, if a woman is going to stand in a white dress, in front of 600 friends and family members, she is usually more motivated than if they simply wanna lose 5lbs before a trip to Vegas.

Write down why these goals are important to you.

3.Support

Now that you have your goals and your reasons written down, the next step is to think about your current lifestyle.  Mentally walk though your day/week and think about your current habits.

Who do you surround yourself with? What do you read/watch/listen to?

Change is never easy, so it is important to surround yourself with a support system of like minded people.  Friends will unintentionally drag you back into the bar, into ordering deserts or back into bad habits.  So plan ahead and protect yourself from these potential distractions.

Your level of success depends upon the people you surround yourself with and the books you read

Which habits are keeping your from achieving your goals?  This could start with sleep schedule, eating habits, time in the car, time at work, time in front of the tv and more.  Write these habits down on a piece of paper.

The next step is to brainstorm ways to improve your current habits and align them with your goals.  How can you improve your habits or schedule?  You can probably figure most of this out on your own, but if you need advise or outside opinions, feel free to comment on this article and ask questions.  We can always help point you in the right direction.

Write down your current habits and replace them with healthier alternatives.

**Be sure and share these thoughts with people close to you.  When people understand your motivation and your goals, they will be more likely to support you and hold you accountable along the way.  Who knows, you may even motivate them to join you in your journey! 

So, if you are struggling to get started in a workout program, then review this article again, get your thoughts on paper and lets get this party started today!

Our next article will talk about movement and how to get started with a new workout program, no matter what your ability level may be.

So stay tuned!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: 3 Support, Behavior, Behaviorism, Eat Healthy Food, eating habits, Get Started, habit, Human Behavior, Learning, Little Steps, Mind People, Read Watches, Start Here, Tv Infomercials, Worst Habits

A Food Diary Can Accelerate Your Weight Loss!

January 5, 2010 by ptpt 4 Comments

After training for twelve years and dealing with thousands of people, I know one thing for sure.

People that are conscious about eating healthier get amazing results!

According to a new study found in the American Journal of Preventive Medicine, dieters who kept a food diary lost an average of 18 pounds in 6 months while dieters who didn’t only lost 9 pounds.

That’s twice the results!

I’ve seen it time and time again.  People want to lose weight, but fail to get honest with themselves.  Keeping a food diary has many benefits:

  • You see exactly what you eat and drink
  • You can see patterns in your eating habits (good and bad)
  • You can see weaknesses in your nutrition
  • You become conscious of what you are eating
  • and much more

If you are serious about transforming your body, then you HAVE to keep a food diary.

Check out IR’s Simple Tips to Start Keeping a Food Journal

Download a Weekly Meal Journal  worksheet to get started!

So print out a week’s worth of sheets, document your eating habits and feel free to ask us questions.

We are here to help!

Need a little assistance and accountability logging your food?

Schedule a Free Trial with a member of our IR Training Team today!

 

Filed Under: Blog, Mental - Mindset, Nutrition Tagged With: Diary, Dietetics, eat healthy, eating habits, eating journal, food, food diary, food journal, habit, Nutrition, nutrition diary, nutrition journal, obesity, Preventive Medicine, Study Finds, weight loss, Weight Losses, Weights

Goal Setting – How To Write Goals And Then Accomplish Them by Innovative Results Founder and Owner Aaron Guyett

July 15, 2009 by ptpt 29 Comments

Goal Setting – How To Write Goals And Then Accomplish Them

Ouch!

What was that?

I was five and my friend, Doug, was four.

We were playing a fun game of Army at a construction site right across the street from my house.

I got hit again, and so did Doug.

We didn’t have any real weapons—what was that?

I looked down and saw the clump of exploded dirt that created the pain.

…dirt clods.

I wonder if the wise person that said, “If you fail to plan, you plan to fail,” demonstrated and taught a strategy to plan, or did he just say, “write your goals down.”

I have been in the goal-setting and success-achieving business since I first had a dirt clod war with the neighborhood hooligans.

I was only five.

But I understood that if I didn’t plan correctly, and follow through, my friend Doug and I would have been clobbered by the bullies.

Now, so many years later, I still have that dirt clod victory and many more victories (and failures), helping me prepare for the win.

How to write goals – Here is my educated, experienced, and simplified process to boost you toward improved quality of life:

Goal Setting With Smart Goals1. Write out SMART goals (Specific, Measurable, as if you have Achieved them, Realistic, Time-based)

2. Use highly motivational and emotional reasons to succeed

3. Kill your old, bad habits completely and forever

4. Create new, good habits as action items and do them consistently until they become old, good habits

5. Do it now!

Writing SMART Goals really allows you to create a perfect environment mentally for your success.

Being Specific will create a definitive approach to what you need.

Without measuring, how do you know if you succeeded or failed?

As if you already achieved the goal is a method to create the proper neurological flow for success—it is essentially the opposite of saying, “I can’t.”

Realistic keeps you from failing every single time.

Lastly, time-based ensures you stay focused until you complete the goal.

If you can tap into your emotions, your goal-attaining career will sky rocket.

It is said that emotions are the number one selling point for any product or service.

blog consequencesGet emotional, and get it done.

This coupled with other motivational drives will create passion to complete your tasks or action items used for your goals.

Your old habits are exactly why you are the way you are, so if you keep them, you will stay the same.

This also means if you go back to them you go back to the person you are.

If you are reading this, you do not want to be where you are (on some level).

If it is your eating habits, kill the old ones, and create new good habits.

These new habits have to be inline and create success for you in your goals.

Just doing the new habit is okay, but doing it with consistency and discipline for a long enough period of time is the key to your success.

no elevator to success you take stairs, goalsI once made a video on the secret to success, and it proclaimed action as the secret.

This is true, these new, good habits are your action steps.

Consistency in this action is what will not only bring you to your success, but will create that success for the long term.

In the Marine Corps, I was put into situation after situation during combat, and the one thing that kept us victorious, was our insane adherence to repetitive training.

Now do it.

Do something for your success before you read any further.

Once you have these 5 steps down, there are many other ways to contribute and speed up your goal conquering. Read these entries on Innovative Results for additional support, but only if you have the above 5 steps down!

 


 

Goals, Improve Your Habits at Innovative Results - The Orange County Fitness PlaygroundBelow is an example for you to use, if you’re still unclear as to how to perform this method.

Goal written with SMART method:

I have been victorious in this dirt clod war between the neighborhood bullies with Doug in the next 10 minutes.

Reason (emotional and motivational):

I do not like losing.

I don’t want to be hurt or killed.

I love winning.

I will save the neighborhood from their torment.

Old Bad Habit:

Standing there while I get pelted with dirt clods.

New Good Habit (action item):

Having Doug collect as many dirt clods as possible.

Me throwing the dirt clods at the bullies as fast as I can.

When I get tired we will switch positions.

Old Bad Habit:

Letting the bullies pick on me and win.

New Good Habit(s):

Not letting the bullies pick on me.

Being victorious.

Not giving up or failing.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Action Item, bad habit, Behavior, Emotional, Emotional Reasoning, Games, goal, goal setting, Goal Writing, habit, Human Behavior, Improves Quality, Intimate Relationship, Karma, Learning, motivation, Smart Criteria, Smart Goals, Social Actions, Worst Habits, Writing Goals, Writing Smart Goal

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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