Wednesday, September 21, 2011

WHAT VEGETARIANS NEED TO KNOW TO DECREASE BODY FAT AND INCREASE LEAN MUSCLE

INTRO

Throughout my career as a Personal Trainer and Sport and Exercise Nutrition Specialist, I have worked with many vegetarians whose primary concerns include decreased body fat and increased lean muscle. Nutrition is responsible for over 60% of exercise results; frequent exercise often yields no physical results because proper nutrition is lacking.

From my experience, I have often found that vegetarians have more trouble losing weight and building muscle than non-vegetarians. This has led me to believe that many vegetarians need to develop a better understanding of nutrition in order to successfully reach their fitness-related goals.

Here is everything a vegetarian needs to know in order to achieve body fat loss and lean muscle gains.

ARE YOU GETTING ENOUGH PROTEIN?

Losing weight and building lean muscle with minimized access to complete protein sources is a difficult task for many vegetarians, but it doesn’t have to be. Women who exercise regularly should be consuming 20-30 grams of protein 5 times per day. Men who exercise regularly should be consuming 40-60 grams of protein 5 times per day.

ARE YOU A VEGETARIAN OR A PESCITARIAN?

Many vegetarians eat seafood. This source of complete protein often makes it easier to accomplish physique goals. Based on the protein goals listed above, 4-6 oz of most seafood sources is equivalent to one serving of protein for women. Men should consume 6-8 oz. Food scales can help to better understand what a proper serving size measures up to. They are very inexpensive and can be found at places like Target, Wal-Mart, Best-Buy, and Bed, Bath, and Beyond.

If you do not have access to a food scale, then use your hand as a measurement tool; typically, one serving of fish for women should be the same size as the palm of your hand. For men, one serving of fish should equal two palms.

My only concern with a higher-than-normal seafood diet is an increased risk of heavy metal exposure. I recommend that pescitarians take advantage of this complete protein source up to 2 times per day, but should limit consumption to the following sources:
  • Salmon: Alaska wild only. Others AND farmed may contain PCBs
  • Sardines: Great choice. Pacific U.S. are the best.
  • Halibut: Pacific U.S. is best, but even it is high in mercury. Avoid all other Halibut.
  • Shrimp: Pink from Oregon is the best. U.S. and Canada is OK. Avoid all imported.
  • Snapper: Avoid. Overfished.
  • Scallops: Farmed are the best. Others are OK.
Stay away from all Asian imported seafood.

For more info go to and
These sites will provide more information as to which forms of seafood are safest for consumption.

DO YOU EAT EGGS?

Some vegetarians eat eggs. Egg whites are a fantastic source of lean, complete protein and they are one of the easiest-digesting forms of complete protein for most people. Free-Range, organically farmed brands are preferred. According to the daily protein recommendations that I have listed above, one serving of egg whites for women is 4-5 whites and one serving for men is 6-8 whites.

Fresher eggs are always the best option. Liquid egg whites are available at most grocery stores, but often contain preservatives. Egg white and veggie omelets make for a perfect meal.

BEWARE OF SOY

Many vegetarians seek soy as a protein source. I must warn that high levels of soy consumption are not the best option for those wishing to decrease body fat or increase lean muscle because soy intake can often lead to an adverse effect on the thyroid organ. The body usually responds to soy by increasing estrogen production, a hormone that is directly correlated with increased body fat.

DO YOU EAT DAIRY?

If you are not a Vegan and are not lactose-intolerant, than many dairy products can be a great source of lean, complete protein. My favorite options include plain, fat-free Greek yogurt or plain fat-free yogurt. One cup of either would be considered one serving size for women and two cups would be the proper serving size for men.

Fat-free cottage cheese is also one of my favorites; most labels list ½ cup as one serving, but the protein recommendations that I have posted above would require 2 servings, or 1 cup, per meal for women and 4 servings, or 2 cups, per meal for men.

SUPPLEMENT ON WHEY, CASEIN, OR ISOLATE PROTEIN SHAKES

Whey and casein proteins are made from dairy products, but many lactose-free whey proteins are available. Isolate proteins are dairy and lactose-free.
One serving typically contains 20-30 grams of protein, so one to two servings will fit the protein recommendations listed above for women and men. I prefer chocolate or vanilla-flavors because they tend to taste more like the real thing. Be careful with flavors such as “cookies and cream.” The sound of a fancy flavor is oftentimes misleading and can leave you disappointed with your flavor selection.

One great thing about protein powders is that they do not perish. I keep serving size zip-lock bags in my purse, backpack, and in my car and I carry a shaker bottle on me at all times. In times of hunger, when healthy food options are absent, I can always have a shake and know that I made a safe choice. I often have 2-3 shakes per day as snacks in between meals. Shakes make it easier to have 5 meals a day. Eating every 3 hours is always ideal because it speeds up metabolism and increases the ability to lose body fat and increase lean muscle.

Protein powders usually taste just fine when combined with 1 cup of water. Every once in a while, almond-butter or fruit can be blended with a powder to create an even tastier treat. However, I do not recommend doing this with every shake because high levels of daily sugar intake will promote the development and storage of excess body fat. This leads us to my next point.

DECREASE YOUR SUGAR-INTAKE

According to Precision Nutrition, the Academy by which I am certified as a Sport & Exercise Nutrition Coach, the typical American consumes 34 teaspoons (136g) of sugar per day. However, the USDA recommends no more than 10 teaspoons (40g) of sugar per day. Consuming more sugar than the body can convert into usable energy will lead to the storage of body fat. This being said, it is no wonder that Type 2 Diabetes and obesity are increasingly becoming an epidemic in this country.

So, let’s examine what 40 grams of sugar looks like when it comes to consumption:
  • 2 slices of white bread= 3 teaspoons of sugar
  • 1 bowl of cereal= 4-5 teaspoons of sugar
  • 1 cup of dried fruit= 4 teaspoons of sugar
  • 1 bowl of ice cream= 23 teaspoons of sugar
As you can see, 10 teaspoons of sugar adds up quickly.

DECREASE YOUR INTAKE OF “STARCHY” CARBOHYDRATES

I had an idea why my vegetarian clients had more trouble losing weight than my non-vegetarian clients, so I made them all fill out 3-day long food journals. After examining these journals, I learned that my hypothesis was indeed correct; my vegetarian clients were eating far too many processed and starchy foods.

Examples of starches include: potatoes, sweet potatoes, rice, quinoa, beans, legumes, corn and corn products, oats, granola, wheat/flour/bread, and pastas.

The purpose of starch is to provide high levels of energy for the body. However, like sugar, any of this energy that is not used as fuel for exercise, will inevitably be stored as fat. This is the main reason why having starch at night is a very bad idea. Chances are that you will not be running a marathon after dinner, so there is simply no need to consume starch at night. On that note, there is no reason to consume starch on days when you do not exercise.

SUMMARY

For vegetarians wishing to lose body fat or increase lean muscle, you should begin your process by following these basic rules:
  • Eat 5 servings of complete protein per day.
Each serving should contain 20-30 grams of protein. Complete protein sources include seafood, egg whites, fat-free or low-fat dairy products, and protein powders.
  • Decrease or avoid soy intake
  • Limit sugar consumption to 40 grams (10 teaspoons) of sugar per day.
Check food labels whenever possible to find out how much sugar is in the foods you eat. If there is no label is provided, then Google it.
  • Avoid starchy carbohydrates at night and during days without exercise.
If you must have starch at all, then try to limit consumption to breakfast and lunch time on days when you do exercise and try not to have more than 60 grams of starchy carbohydrates on these days (30 grams/meal for 2 meals per day).


Sunday, September 18, 2011

WANT A TIGHT, ROUND RUMP? WELCOME TO BOOTY CAMP!

















Building a great butt is not easy. Regardless of how much fat you store on your fanny, cardio alone is not going to provide the definition you desire.

If you want a round rump, then lets’ get a few things straight:

1) Cardio does not give you leg muscle.
  • The main purpose of cardio is to train the heart, not the glutes or legs. Sure, cardio may slim down your stems and reduce the size of your bum. BUTT, If there is no muscle underneath that fat, then no matter how small your backside gets....there will always be fat and nothing more.
2) You will never build muscle and tone-up without hitting the weights.
  • Contrary to popular belief, weight-training will not make your legs bigger….in less you eat like a cow (in which case your diet is making you bigger, not the weights). However, weight-training any part of the body will cause temporary swelling of the muscle groups worked and may lead to a short-termed illusion of increased size.
  • Rest assured that this swelling is only temporary and is usually caused by an increase in blood flow to the muscles utilized during exercise. Lactic acid is an end-product of lower-body exercise and can also contribute to this illusion of increased leg size. After 24 hours of weight-training your legs, all swelling should decrease and leg size return to normal.
In order to achieve a superb shelf, proper nutrition and exercise-selection are critical:

NUTRITION


Pre-Workout
  • On glute-training days, I recommend cutting all starch prior to weight-lifting; this means no cereal, grains, oatmeal, protein bars, rice, potatoes, etc. For example: if you plan to hit the gym before noon, then limit consumption to protein, fats, and fiber; stick with foods like eggs, meat, fat-free cottage cheese, fat-free yogurt, nuts, and veggie omelets. Have your last meal 1.5-2 hours pre-workout.
Post-Workout
  • Immediately following your glute workout, consume 30 grams of high sugar liquid carbohydrate quickly followed by 25 grams of liquid protein. My favorite post-exercise recovery drink is half of a 32 oz “Gatorade Perform” beverage (orange flavored) mixed and shaken well with one serving of vanilla or chocolate whey protein powder. Your protein powder should contain very close to 25 grams of protein per serving. This recovery beverage is high in electrolytes and tastes like an orange cream-sickle! All of my clients love it.
  • Now, you may be wondering why I suggest such a drink. The answer is simple: Fast-digesting liquid carbohydrates enhance muscle recovery and decrease levels of muscle soreness. When these fast digesting liquid carbohydrates are combined with fast-absorbing liquid protein, they act synergistically to increase protein synthesis (muscle-building).
CARDIO
  • Stop all long-endurance cardiovascular exercise now! If you are currently running or fast-paced cycling, then you are literally working your butt-off! Prolonged endurance-based exercise is catabolic in nature; this means that muscle is used as an energy source and therefore muscle tissue will be used to fuel exercise activity. Think about it; have you ever seen a long-distance marathon-runner with great glutes? These athletes are usually lean. However, muscle fullness, especially in the glutes, is usually lacking.
  • My cardio prescription is to perform 30 minutes minimum to 1 hour of exercise 3-5 days per week and to use the following cardio machines at the designated intensity levels:
  1. Stairmaster: 40-70 steps per minute without holding on or with minimal holding on
  2. Treadmill: Incline of 7-10% and speed of 3 miles per hour without holding on or with minimal holding on
STRENGTH-TRAINING
  • Perform the following exercises 2 days per week (preferably resting for 3 days in between each glute-training day). I have provided a 2-month training program (sets and reps). Add at least 5 lbs to each exercise from week 1 to week 4. If you decide to repeat the program for a second month, then add an additional 5lbs to the weight that you lifted during the same set and rep scheme the previous month. If you complete the designated number of reps and feel like you could comfortably do at least 2 more reps, then ADD 5 LBS to the weight being lifted.
Barbell Rear-Loaded Squat








































































Set Up:
  • Place the bar across the bottom of the rear-shoulders
  • Use a hand-grip wider than shoulder –width
  • Lift the elbows up to create a “shelf” for the bar using the upper back and shoulder muscles
  • Hold the chest up and out
  • Position the feet shoulder width apart or wider
  • Point the toes slightly outward
Downward Movement:
  • Allow the hips and knees to slowly flex until the thighs are parallel to the floor
  • Maintain a position with the back flat, elbows high, and the chest up and out
  • Keep the heels on the floor and the knees aligned over the feet
Upward Movement
  • Extend the Hips and knees at the same time
Week 1: 3x15 35lb+
Week 2: 3x12 40lb+
Week 3: 4x10 45lb+
Week 4: 4x8 50lb+

Barbell Romanian Dead-Lift












































































Set Up:
  • Stand with the feet flat and placed between hip-and shoulder- width apart with toes pointed slightly outward
  • Squat down with the hips lower than the shoulders and grasp the bar with hands slightly wider than shoulder-width apart, outside of the knees, with the elbows fully extended
  • Position the bar 3-4 inches in front of the shins
  • Position the body with a flat back, relaxed traps, chest held up and out, heels on the floor, shoulders over or slightly in front of the bar, and eyes focused straight ahead or slightly upward.
Upward Movement:
  • Lift the bar off of the rack by extending the hips and knees
  • Do not let the hips rise before the shoulders
  • Maintain a flat-back position
  • Keep the elbows fully extended, the head neutral in relation to the vertebral column, and the shoulders over or slightly in
  • front of the bar
  • As the bar rises just above the knees, move the hips forward to move the thighs against the knees under the bar
  • At full knee and hips extension, establish an erect body position
Downward Movement:
  • Allow the hips and knees to flex to slowly lower the bar to the floor
  • Maintain the flat-back body position; do not flex the torso forward
Week 1: 3x15 35lb+
Week 2: 3x12 40lb+
Week 3: 4x10 45lb+
Week 4: 4x8 50lb+

Barbell Rear-Loaded Front Lunge


















































Set Up:
  • Place the bar across the bottom of the rear-shoulders
  • Use a hand grip wider than shoulder –width
  • Lift the elbows up to create a “shelf” for the bar using the upper back and shoulder muscles
  • Hold the chest up and out
  • Position the feet together and parallel
  • Point the toes straight ahead
Forward Movement:
  • Take one exaggerated step directly forward with one leg
  • Keep the torso erect as the lead leg moves forward and contacts the floor
  • Allow the trailing knee to flex until it is 1-2 inches from the floor
  • At the same time, allow the lead hip and knee to slowly flex
  • Keep the lead knee directly over the lead foot
Backward Movement:
  • Forcefully push off the floor with the front foot by extending the lead hip and knee
  • Bring the lead foot back into position next to the trailing foot.
  • Once the set is complete, switch legs and repeat.
Week 1: 3x15 body-weight+
Week 2: 3x12 20lb+
Week 3: 4x10 25lb+
Week 4: 4x8 30lb+

Abduction Step Up


















































Set-Up
  • Stand on the side of a 12-18 inch box so that the left leg is closest to the box
  • Place the right foot flat on the front corner of the box so that the legs are crossed
  • Position the hips straight with both toes pointing straight ahead
  • Upward Movement
  • Using the right leg, step up onto the box
  • Place the left foot on the farther front corner of the box
Downward movement
  • Keep the hips forward and set the left leg back onto the ground
  • Make sure that both toes are parallel when landing and hips are still straight
  • Do not bounce off of the left leg to get onto the box
  • Repeat for reps.
  • Once set is complete, move to the other side of the box and repeat on using the left leg
*weight held in outside hand*
Week 1: 3x15 bodyweight
Week 2: 3x12 10lb
Week 3: 4x10 15lb
Week 4: 4x8 20 lb

Cable Hip Abduction


















































Set Up:
  • Position ankle straps so that the clip is on the inside of each ankle
  • Make sure that Velcro is secure
  • Face sideways from the cable tower
  • Clip the cable to the inside of the ankle farthest from the machine
  • Place all weight on the leg that is free of the cable attachment
  • The supporting leg should be straight or minimally bent at the knee
Outward Movement:
  • Stand in front of low pulley facing to one side.
  • Attach cable cuff to far ankle.
  • Step out away from stack and grasp bar or cable tower
  • Stand on near foot and allow far leg to cross in front.
  • Move leg to opposite side of low pulley by abduction hip
Inward Movement:
  • Return and repeat. Turn around and continue with opposite leg.
*weight varies depending upon cable system used. Start light and increase weight by 5 lbs per week*
Week 1: 3x15
Week 2: 3x12
Week 3: 4x10
Week 4: 4x8

Thursday, September 8, 2011

BUILD YOUR OWN BAR!

Haven't found your ideal protein bar? Give up your search now and make your own!

http://www.youbars.com/

Thursday, August 25, 2011

Ready or not, it's time to get HOT! DAY 11

































DAY 11


Weight Update
Starting Weight 123 lb
Today’s Weight 113 lb
Target Weight 113 lb
Weight Lost to Date 10 lb

Weight-lifting (1 hour)

Shoulders (3x12)
Abs 6x25

Cardio

45 Minutes Stairmaster (380 calories burned)

Caloric Intake

Food Calories/Carbs/Protein/Fat

1/4 cup ff milk 22.5/3/2.25/0
5 Egg Whites 80/0/20/0

4 oz Chicken 120/0/26/1.5

Protein Shake 130/3/25/1.5

5 Egg Whites 80/0/20/0

Actual 584.5/6/127.25/2.5
Goal: 1,600/160/96/53

Wednesday, August 24, 2011

Ready or not, it's time to get HOT! DAY 10

DAY 10

Weight Update
Starting Weight 123 lb
Today’s Weight 115 lb
Target Weight 113 lb
Weight Lost to Date 8 lb

Weight-lifting
Recovery Day

Cardio
Walked to Work (1 mile/25 minutes)
35 Minutes Stairmaster (320 calories burned)
Walked home from work (1 mile/25 minutes)

Caloric Intake

Food Calories/Carbs/Protein/Fat

1/4 cup ff milk 22.5/3/2.25/0
5 Egg Whites 80/0/20/0

Protein Shake 130/3/25/1.5

2 Egg Whites 32/0/8/0

4 oz Chicken 120/0/26/1.5

4 oz Chicken 120/0/26/1.5

5 Egg Whites 80/0/20/0

Actual 584.5/6/127.25/2.5
Goal: 1,600/160/96/53

Tuesday, August 23, 2011

Ready or not, it's time to get HOT! DAYS 8-9

DAY 8

Weight Update
Starting Weight 123 lb
Today’s Weight 118 lb
Target Weight 113 lb
Weight Lost to Date 5 lb

Weight-lifting (1 hour 45 minutes)
Chest, Shoulders, & Biceps (4x8 on most exercises)
Abs 6x25

Cardio
Walked to work
Stairmaster (45 minutes-410 calories burned)

Caloric Intake


Food Calories/Carbs/Protein/Fat

1/4 cup ff milk 22.5/3/2.25/0
3 oz Broccoli 25/4/2/0
4 Egg Whites 64/0/16/0

1 oz Almonds 170/5/7/15

1 banana 100/25/0/0

Protein Shake 140/2/27/2

4 oz Chicken 120/0/26/1.5
5 oz zucchini 25/5/1/0
Balsamic 10/7.5/0/0
Parmesan 10/0/1/.75

4 oz Chicken 120/0/26/1.5
3 oz Spinach 20/3/2/0
Balsamic Dressing 25/12/0/0

Arctic Zero Yogurt 75/12/7/0

Actual 1,056/57/107.25/46
Goal: 1,600/160/96/53

DAY 9

Weight Update

Starting Weight 123 lb
Today’s Weight 116.5 lb
Target Weight 113 lb
Weight Lost to Date 6.5 lb

Weight-lifting (1 hour 30 minutes)

Back & Triceps (4x8 on most exercises)
Abs 6x25

Cardio
Walked Runyon Canyon from my apartment and back (1 hour 30 minutes)

Caloric Intake

Food Calories/Carbs/Protein/Fat

1/4 cup ff milk 22.5/3/2.25/0
3 oz Broccoli 25/4/2/0
4 Egg Whites 64/0/16/0

1 oz Almonds 170/5/7/15

1 cup blueberries 83/21/0/0
Protein Shake 140/2/27/2

4 oz Chicken 120/0/26/1.5
Balsamic 10/7.5/0/0
3 oz Cauliflour 25/4/2/0
Hummus 80/4/2/7

4 oz Chicken 120/0/26/1.5
4 oz zucchini 20/4/1/0
Balsamic 10/7.5/0/0
Parmesan 10/0/1/.75

Arctic Zero Yogurt 75/12/7/0
1 Cup Strawberries 50/12/1/0

Actual 1,084/90.5/121.25/27.27
Goal: 1,600/160/96/53



Sunday, August 21, 2011

Ready or not, it's time to get HOT! DAYS 5-7

DAY 5

Weight-lifting/Cardio:
Boxing with A.J. Calvin (40 minutes)

Caloric Intake

Food Calories/Carbs/Protein/Fat

4 Egg Whites 64/0/16/0
2 Turkey Bacon 40/0/5/1.5
Parmesan 10/0/1/.75
1/4 cup ff milk 22.5/3/2.25/0
3 oz Broccoli 25/4/2/0

1 cup blueberries 83/21/0/0
1 oz Almonds 170/5/7/15

Protein Shake 140/2/27/2

4 oz Chicken 120/0/26/1.5
5 oz zucchini 25/5/1/0
Balsamic Dressing 25/12/0/0
Parmesan 10/0/1/.75

Dinner was too difficult to measure because I ate at a friend’s house…….Good friends who fed me way too much food ☺ Looks like I have some calories to burn!

Actual: Unknown (and most likely 2-3x more than my goal)
Goal: 1,600/160/96/53

DAY 6

Cardio
Walked Runyon Canyon from my apartment and back (1 hour 20 minutes)

Caloric Intake

Let’s just say that today went very much like yesterday, but at least I did my cardio ☺

DAY 7

BACK ON TRACK!

Weight-lifting (1 hour)
Quads (4x8)
Abs 4x25

Cardio
Stairmaster (25 minutes-220 calories burned)
Walked Runyon Canyon from my apartment and back (1 hour 20 minutes)


Caloric Intake

Food Calories/Carbs/Protein/Fat

1/4 cup ff milk 22.5/3/2.25/0
3 oz Broccoli 25/4/2/0
4 oz Chicken 120/0/26/1.5

1 oz Almonds 170/5/7/15

1 cup blueberries 83/21/0/0

Protein Shake 140/2/27/2

1 Oz Walnuts 200/3/5/19

4 oz Chicken 120/0/26/1.5
3 oz Spinach 20/3/2/0
Hummus 80/4/2/7

Arctic Zero Yogurt 75/12/7/0

Actual 1,056/57/107.25/46
Goal: 1,600/160/96/53