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2012 December | Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training

December 2012 Archives

There are many signs to look for that will indicate that you’re training too much. This over training can stop your weight loss or hinder it very badly.

I’m going to give you my top seven (in no particular order) signs of training too much. Just keep in mind that if you have some of these symptoms, they don’t necessarily Read more on 5 Signs of Training Too Much – How it Stops Weight Loss…

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This is one of my all time favorite side dishes to prepare. The sweet potatoes will compliment and hamburger or pretty much any other kind of meat. A great substituent for greasy french fries or chips! Read more on Garlic and Herb Grilled Sweet Potato Fries Recipe for Weight Loss…

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As a personal trainer, it’s easy to correct other people’s form while they exercise to lose weight.However, sometimes I catch myself in the mirror using worse form than I think. It can be hard to make sure you’re using good form is there is no one around to help you out.

I’m going to give you my top 3 exercises that are most commonly done with bad form, and of course how to fix it! Read more on Top 3 Exercises People Use Bad Form with While Losing Weight…

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This might sound gross but I promise it’s awesome! Give it a try!

Ingredients: Read more on Healthy Protein Peanut Butter & Jelly Shake Recipe for Weight Loss…

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Let’s face it, very few of us actually like eating vegetables. We often find ways to evade their presence in our diets when you’re trying to lose weight. However, I would like to share a few ways I like to get more servings of the nutrient-dense plants we’ve all come to know and love.

Read more on 4 Sneaky Ways to Get More Vegetables in Your Diet When Losing Weight…

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Most people know there is such thing as good carbs and bad carbs, but not everyone understands WHY this is.

Granted, most people don’t care to know, but for those that do, I’ll explain.

Good Carbohydrates

Good carbs are low on the Glycemic Index (GI). You may have heard of this before, but what is it?

Basically, it’s just a scale that tells you how fast your body breaks down and absorbs whatever you ate.

Items that are low on the GI are food that breaks down very slowly in your body and usually keeps you feel full for longer. This is important because as long as you feel full, you’re much less likely to over-eat.

Another reason why low GI foods are good for weight loss is because they don’t spike your insulin as much as High GI foods.

When you consume and digest carbs, your body’s blood sugar rises when the nutrients are distributed into your bloodstream. Your body likes to maintain homeostasis (balance), so to combat this rise in blood sugar, your body releases the hormone insulin from your pancreas in order to bring your levels back to normal.

Having large and sporadic insulin spikes promotes fat storage. Therefore, it makes sense that foods that don’t spike your insulin so high will keep your blood sugar levels more stable and your body won’t be in fat storage mode that often.

Have you ever felt tired right after eating a big meal? That’s most likely because the big changes in your blood sugar can make you “crash” and feel extremely tired. Especially if the majority of the carbs you ate were of the high GI kind.

Bad Carbs

So you can probably guess by now that bad carbs are the exact opposite. These are the high glycemic foods. These types of food digest and get absorbed by your body much faster than low GI foods.

Since your body metabolizes it so fast, it causes bigger insulin spikes, which have the negative affects that I mentioned earlier.

These foods are often also not very nutritious. They have very little fiber and other vitamins. This is why it doesn’t keep you full for very long.

Examples of Good Carbs

  • Oatmeal
  • Sweet Potatoes
  • Brown Rice
  • Anything made with “Whole Wheat Flour” (bread, pasta, etc)
  • Beans
  • Veggies and Fruit

Examples of Bad Carbs

  • Cake
  • Cookies
  • Candy
  • Pop
  • Any other forms of Sugar
  • Chips
  • Pizza
  • Nachos
  • Anything made with “Enriched Bleached Flour” (white bread, pasta, etc)
  • Ice Cream
  • You get the idea…

Stick with good carbs as much as you can! They will help you lose more weight and are MUCH more healthier for you.

 

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Christmas time is the season for baking and eating delicious cookies and gaining weight…or is it?

You better believe that you can still bake cookies, however you DON”T need to gain weight from it (and all the other fattening foods).

How do you avoid weight gain during this time of year?

Read more on Christmas Eating Guide: How to Avoid Weight Gain…

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Don’t waste your money on stupid mass gainer supplements, they’re expensive and pretty much full of crappy sugar and carbs.

Here’s the recipe I use myself.

This is great if you have trouble eating all of your calories for the day, just drink them!

Here’s what you need: Read more on Healthy Mass Gainer Shake Recipe – Cheap!…

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Not everyone likes to eat meat, and that’s fine. Quality protein is still available in many other food sources. I’ll share some of my favorite non-meat protein sources with you.

Nuts/Seeds

Although classified as a fat, nuts and seeds have quality protein in them as well. Here is just a sample of some of my favorites:

  • Peanuts
  • Cashews
  • Pistachios
  • Walnuts
  • Brazil Nuts
  • Sunflower seeds
  • Pumpkin Seeds
  • Flax Seeds

Legumes

Legumes are one of the healthiest types of food in the world! Full of fiber, complex carbs and of course protein.

  • Soy beans
  • Pinto beans
  • Kidney beans
  • Split peas
  • Lentils
  • Black Beans
  • Peas
  • Chickpeas

Whole Grains

You may not notice it, but whole grains have some protein in them too. It has to be whole grains though. Nothing made with enriched flour.

  • Quinoa
  • Oatmeal (Regular or Steel Cut)
  • Whole Wheat Pasta
  • Barley
  • Buckwheat
  • Brown Rice
  • Whole Wheat Bread

Dairy

Now obviously if you are lactose-intolerant then don’t consume dairy. Some might argue that dairy contributes to many of the food allergies that have developed over the last few decades or so.

There may be some correlation to that, but no solid evidence of that so far.  My opinion is that as long as you like the taste, and you’re not allergic, dairy is fine. It’s a huge part of my diet, both now and when I was losing all of that weight.

  • Milk (1% or Skim preferably)
  • Cottage cheese (reduced fat or fat free)
  • Greek Yogurt
  • Low-fat or fat-free cheese
  • Eggs or egg whites (not technically dairy, but it’s always in the dairy section at the store)

Soy

  • Soy Beans
  • Soy Nuts
  • Tofu
  • Soy Milk

Word of caution for males: Studies have shown that large amounts of soy in your diet can elevate estrogen levels chronically.

Elevated estrogen levels in males can lead to early Gynecomastia (man boobs). But just use your common sense, too much of anything is bad!

 

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what’s up everyone? i finally figured out how to do a post from my new smart phone!

As I’m currently checking out apartments in beautiful Florida, it made me think of how much I hate the snow and how much nicer everyone is down here (which i attribute to the awesome weather).

Anyways, I thought of another great topic. How do you eat well if you’re on vacation and away from home? Here’s my take on it.

You only go on vacation for a short time in any given year right? So you should be enjoying yourself and not worrying about your diet!

The whole point of a vacation is to get rid of all your stress and relax. If you are scared that you’ll feel guilty by eating bad foods during your vacation, then I have the perfect solution!

All you need to do is make sure you follow a strict diet for at least the two weeks prior to your vacation! Also make sure you dont skip any workouts. This will get rid of any guilt you may have because you worked so hard the weeks before.

So don’t sweat it! Relax and have a good time on your vacation. Reducing your stress is just as important as eating healthy too :)

 

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