There’s various ways to figure out your cals and macro nutrients, most of them far more complicated then is needed. Here I give a simple way figure figure out both, and remove the mystery of macronutrient ratios that will work well for most of the people most of the time. I tried to get all ‘high art’ and film noir with the effects in this vid, and well, I probably won’t do it again! Sorry, wanted to play with some of the effects the software has I have not tried.
Fasted cardio (doing cardio on an empty stomach) in hopes of optimizing fat as the fuel source, is a strategy that’s been around for decades. Only recently has enough data been compiled from various sources to really come to a conclusion on this topic. I cover the topic in this latest vid!
The HCG Diet is all the rage right now. It’s also another major diet industry scam. While at the Arnold Classic, Shari, (of FitTalkNews.com) interviewed yours truly regarding the HCG Diet. My apologies for the poor audio, it was very noisy, but (hopefully!) you can still hear the essential message: Avoid this diet program. For additional information, I also recommend people read the reports from the Mayo Clinic, a recent NY Times article, and the write up by Ellisa Lowe if you want a more extensive discussion of the science (or lack there of!) on the HCG Diet.
At first when I started thinking about this article, I thought, I can’t possibly relate to this, but the more I thought about it, the more I realized that I absolutely can. Several clients of mine have experienced a significant amount of weight loss (in the range of 20-30 lbs) and on a person with a small frame, the change is VERY noticeable. So WHAT on earth is wrong with THAT? Successful weight loss is something to celebrate, right? Well, of course it is, particularly when you make it STICK. You’ll want to be prepared for not just a new wardrobe, but for some potentially unwanted attention, curious comments, general nosiness about what you’re eating, what you’re doing in the gym. As a close friend put it, what might go behind the “fear of success” is the “fear of visibility.” As a trainer, I know that people watch me when I lift and can be especially curious of what I eat, so I can certainly imagine what might be going on with you.
With 20-30 lbs off your frame (or less or more), you become much more noticeable. While I certainly congratulate the great weight loss successes, it’s not like we’re saving lives or creating world peace here. Nevertheless the amount of unnecessary and undue attention that will be heaved upon you will make you feel like quite the hero. At some point, after you get tired of your clothes swimming on you, you may find yourself tired of being public property- with everyone and their momma watching what you eat, why you eat that, and WHY you’re eating all the time. This has happened to me, so I relate, but I had to tell myself that people really are that insecure about their bodies and relationships with food. Someone even had the nerve to imply I had an eating disorder. If anyone’s seen how much I eat, the comment was truly stupid and laughable.
Many people focus on weight loss, but they fail to have a strategy for long term weight loss, which is why most will gain back the weight, only to re start the cycle. The entire diet industry counts on your failures to make their profits…In this vid, I cover the essential issues of Permanent Weight Loss with a full article to cover all the additional info on the topic you will need to stop the yo yo cycle!
Article to read after viewing this vid: The Big Picture Of Permanent Weight Loss
What effects does birth control pills have on your ability to gain muscle as a woman? I attempt to give some useful info in this video below:
Below is some -but not all – of the info and data I was looking at to help with my comments in this vid for the more science minded:
Effect of administration of oral contraceptives on the synthesis and breakdown of myofibrillar proteins in young women.
Scand J Med Sci Sports. 2009 Oct 22.
Hansen M, Langberg H, Holm L, Miller BF, Petersen SG, Doessing S, Skovgaard D, Trappe T, Kjaer M.
Institute of Sports Medicine, Bispebjerg Hospital, Copenhagen, Denmark.
I’ve said it once and I’ll say it again, it’s much more fun to eat big and be strong. On 1400 calories a day my energy levels were very low, and I was a grouchy monster on low carbs. My soon to be 3-year old had enough sense to say, “Mommy, you’re being mean!” But when all was said and done, by the mid-September I was at 112 lbs-and had lost 6 lbs in a about 4 weeks. Certainly not earth shattering results, but I was not after dramatic weight loss, as this could also signify loss in strength and LBM.
The end result….
Welcome to Part 2 of the journey to getting lean and mean!
As the second and third weeks progress and I as I cut calories, I would note some dips in strength for some lifts but not for all. I could usually attribute a bad day to poor sleep, straying from my usual workout time, or another calorie adjustment. The fact that I wasn’t seeing dramatic losses in strength was a really good sign that I wasn’t losing much in the way of LBM. Still, I really, really missed picking up heavy weights, so made a pact that we were just on a “time out.” I’d be back for more heavy metal in no time! Some people might be able to continue with heavy (i.e., 85% of their 1 RM) while cutting but not me. It just felt far too taxing. Cutting made me realize how very much I am in tune with my body, how making minor adjustments always translate into something else, and it reassured me that my instincts would really help me proceed through this journey. Everyone is different, and what works for me might not work for everyone.
I’ve always wondered just how it is those fitness models and figure competitors get so darn lean for photos and competitions.
I recognize there’s a lot of photo editing that does go on to get models looking so perfect for covers (see here: but for those gals that do decide to compete in a teensy weensy bikini, there’s not much “editing” they can do, other than to look their best, after all that diet, preparation, training, posing, tanning, etc etc.
In preparation for an upcoming photo shoot, I put myself through a temporary “cut” to drop some body fat and look leaner for the pics (more shredded, ripped, etc).