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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

11 Simple Tips to Boost Your Metabolism

April 2, 2010 by ptpt 10 Comments


There are many people who would give their first born to increase their metabolism. Why, you ask?  Because having a high metabolism enables you to burn fat and lose weight fast with the least amount of effort. Simply put, metabolism is the rate by which the body produces and consumes energy and calories to support life.

Now, there are several factors that affect your metabolism, such as the amount of lean muscle tissue you have, the frequency of the meals you consume, good ol’ genetics, stress levels, personal diet and activity levels. On the other side of the coin, your metabolism can slow down due to many reasons, like age, a not-so-good diet, and a loss of muscle tissue because of inactivity.  This tendency of your body’s metabolism to decrease as you get older is just part of life, but there is a lot you can do to keep your metabolism at it’s most optimum level.

Here Are 11 Tips to Boost Your Metabolism:

1. Build up more lean muscle. It’s only natural that your metabolism decreases as you age, but it is possible to counter the effects. The amount of muscle you have will determine how your body burns calories and sheds fat.  This means that exercise is essential. Build up your strength and muscle mass by working out at least twice a week, preferably with weights, and stay active on your days off. Simple tasks such as walking the dog and using the stairs in place of the elevator can keep your metabolism elevated. The key is to match the amount you eat to the amount of activity you’re doing. Here are some guidelines to follow when you’re trying to build muscle:

For strength training and weight lifting:

-Make sure that your workout feels like, well, a workout.  If it’s easy, it probably won’t be enough stimulus to build muscle

-Add more weight/resistance as you progress

-Utilize advance exercise techniques if possible (superset/drop sets/compound sets/etc.)

For cardiovascular training

-Perform intervals between exercises

-Cross-training (doing different types of cardio activities) will challenge your body and require you to expend more energy (calories)

-Add resistance and speed as you progress

2. Eat breakfast. It may sound cliche, but breakfast really is the most important meal of the day and many people ignore this fact. Surprisingly, those that eat breakfast are leaner than those that don’t. Your metabolism can slow down considerably if breakfast is taken during the mid-morning or if you wait until the lunchtime to eat your first meal of the day.

3. Avoid sugar. Sugar puts your body in a fat storage mode due to the effects of insulin. It’s recommended that you consume food that will help sustain an even blood-sugar level, ideally foods that have a low number on the Glycemic Index.  Also, if you’re following the advice of #1, that will naturally  stabilize your blood sugar.

4. Eat spicy foods. Hot cuisine with peppers and spices can increase your metabolism.

5. Sleep more. According to research, people who don’t get enough sleep are more prone to gaining weight. You should be aiming to get between 7 and 8 hours of shut-eye each night.  You’ll be amazed at how powerful sleep is once you start getting your z’s every night.

6. Increase your water intake. Water flushes out toxins that are produced when your body burns fat. Most of your body’s functions involve or require water, and a lack of water can cause your metabolism to slow down significantly.  How much water a day?  Use the color of your urine as a gauge.  It should be a clear, light yellow color.  If you’re taking your vitamins, this will be waaay harder to gauge, so shoot for at least your weight in ounces of water.  So if you weigh 150 lbs., try and get 150 ounces of high quality H2O each day.

7. Eat smaller meals more frequently. Try and eat between 4 to 6 small meals that are timed 2 to 3 hours apart.  This will keep your metabolism from slowing down too much during the day and will give you more energy.

8. Never skip meals. Ok, I know, never is a harsh word.  But try and avoid missing meals as much as possible.  People tend to skip meals thinking this a good way to lose weight, but it’s a big mistake since this actually slows down metabolism.  Let’s say you’re eating 4 meals a day, 7 days a week, for a total of 28 meals a week.  I recommend that no more than 10%, or 3 meals, be cheat meals for that time frame.  And here’s the kicker with a missed meal…it counts as a cheat meal!  So if you miss 3 meals that week, you better make sure you’re other 25 meals are spot on (and you don’t get to splurge on any real cheat meals!)

9. Plan your meals in advance. Always prepare the right amount of food to be consumed at your designated intervals. Don’t commit the mistake of eating meals in random, sporadic patterns.  This will also keep you from eating out as much, and that alone will save you 100’s of calories each week.

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a hormone called cortisol, which decreases your metabolism. Also, people tend to eat poorly when stressed.  Do things that relax your mind and body.  Meditate, do some yoga or sing in the shower or whatever.  As long as you’re having fun, it’s just what you need to de-stress!

11. Chug some green tea. It’s the perfect substitute for coffee and has the ability to stimulate your metabolism, and unlike coffee, it has less undesirable side effects when too much is consumed.

Bonus Tip: Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.  You already knew this, but I thought I’d throw it in as a reminder.  Bonus!

Achieving the desired body weight is never impossible if you have the determination and patience to follow these 11 tips that will help raise your metabolism, have you dropping pounds of fat, and looking and feeling great.  You just need to realize that eating right and working out is not just a passing trend, but a way of life.

Cheers to your new life!

Jeff Lane

aka Dr Fitness!

Jeff is the CEO/President of a corporate fitness company in Orange County, Ca, OC Corporate Health (OCCH.) OCCH is dedicated to bringing health and fitness to companies that are looking to have a healthy and happy workforce.  OCCH does this by bringing Group Training, Nutritional Counseling, Health Education and Chair Massage into the workplace.

Recently, Jeff has started a fitness blog at http://www.DRFitnessnow.com which is a free resource on all things health, fitness and motivation.  Be sure to leave a comment if you stop by.

Fat Gripz

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Body Burning Fat, Body fat, boost metabolism, Boost Your Metabolism, Burn Body Fat, burn fat, Burning Fat, Eating, High Metabolism, Increase Your Metabolism, lose weight, lose weight fast, Nutrition, obesity, Physiology, Simple Tips, Slowing Down Metabolism, speed up metabolism, strength training, These Tips, weight loss, Weight Management

3 Simple Tips to A Healthy Lifestyle!

November 11, 2008 by ptpt 1 Comment

How many people do you know who are on prescribed medication?  High cholesterol, blood pressure, heart disease, cancer, diabetes, thyroid problems, obesity…  With all of the new medical & pharmaceutical advancements, people are more aware of health & fitness than ever before, yet our own government statistics indicate record levels of health-related ailments.

Every quick fix book, cd, infomercial, TV show, wonder pill, cosmetic surgeons surgery, diet and DVD all claim to have the miracle answer.  DON’T BELIEVE THE HYPE!  Stick to the fundamentals and you’ll see results that last.  An overall healthy lifestyle will have benefits that impact more than just your pant size.

Here are 3 simple tips to a healthy lifestyle…

Eat. 

There are tons of special diets, but you don’t need a diet – you need to learn how to eat.  Keep It Simple.  The best way to eat correctly is to eat what nature provides: meats, fruits, vegetables, whole grains and water.  The more cooked or processed food gets, the worse the food is for you, period.  Too many diets include fast food, soda, chips, candies, or some type of ‘convenient’ food.  This is why the average American has gained over 20 lbs., in the past 15 years, and the incidence of heart disease and cancer are at an all time high!  Pack a little cooler with healthy alternatives such as fruit, protein shakes, organic bars, nuts or water, so that when you are hungry, you have something available.  Also, take an evening and plan your meals for the week.

 

Move! 

Get off the couch, out of your chair, out of the car and move.  This is what most people call exercise, but you don’t have to put on tights and get on the Stairmaster. Go outside, play a sport, go skiing, take a hike, go for a swim, join a gym… It doesn’t matter, just move.  No more ‘New years’ resolutions that last for a week.  Make exercise a habit.  Movement builds strength, cardiovascular health, increases flexibility, strengthens ligaments, increases energy and clears your mind.

Chill

People recharge in different ways.  So you need to figure out what you truly enjoy.  What do you like to do that allows your mind to relax?  Try sports, the spa, time with family, a good book, a long walk, a bath, painting or any other activity that rejuvenates you.  Too many people spend most of their time racing around, and they never really make time to recuperate.  Everyone needs time to chill, including YOU.  So think about it, schedule it, and make it a priority.

Final Notes:

Start with your calendar. Don’t just react each day to things that pop up.  Exercise and health need to become a priority.  Plan to workout 3 times per week.  Everyone has 3 hours a week to do something physical.  Next, plan some time to chill.  Remember, this is for you to relax mentally!  Find an activity that recharges you and offsets the week’s stress!  Finally, plan your meals in advance.  Learn how to shop and prepare for your week. Ask for help.  Make time. Commit to basic changes.  You will look better, feel better and become a healthier person!

Innovative Results has Personal Trainers in Orange County that can help you improve your life through fitness, nutrition and the right mindset. Please call today for more information or a free trial 1-866-243-4472

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: diet, fitness, health, healthy lifestyle, healthy living, Healthy Person, Movement - Exercise, Physical Exercise, relaxation, Simple Tips, tips to a healthy lifestyle, Weight Management

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

 

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