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A colleague
of mine once said you cannot “out train” bad nutrition. Truer words
were never spoken, although that has not stopped some clients from
trying. It has always amazed me when certain clients would hire me to
help them transform their bodies, yet not follow the nutritional
advice. A hard workout does not give you license to eat whatever
you want. Quite the opposite – it should give you the motivation you
need to feed your body the quality nutrition it deserves.
I truly
wish I could work the crap out of a client in the gym, and then they could
eat whatever they wanted. That would be awesome. I wish it were
that easy. Sadly, it just does not work that way.
I will say
those clients are easy to spot. They are the ones that conveniently
“forget” to bring in their food journal, and thus fail to see noticeable
results. By default, I have clients regularly bring in a food journal
to keep track of what they are eating. The clients that bring in their
journals like clockwork are always the ones that see the most progress-
always. Actually, writing down what you eat is the best way to see what
you have consumed in a day. It keeps you accountable. And a food
journal is the best way to avoid bad nutritional habits.
But what
exactly is bad nutrition? There are many forms of bad nutrition in my book,
and they regularly fall into four basic categories
- Eating Too Much
Duh. This one is easy. If you regularly eat more than you require
in a day you will gain fat- plain and simple. This can take the form of eating
too much of something good too. I have been guilty of this myself. For
example, a chicken breast is a great food choice, but that does not mean
you should eat four of them.
- Not Eating Enough
This one is more common in female clients who have had it pounded into
their heads that they must restrict calories to a ridiculously low level
to achieve any fat loss, which is pure nonsense. I had one client
not long ago who was not seeing any progress , yet told us she was
eating “well” but of course never brought in her food journal. When we
finally made her sit down and write out what she was eating it turns out
that she had a low fat yogurt for breakfast, one for lunch and a lettuce
only salad for dinner with low fat dressing. My jaw hit the floor.
She had received the same nutritional counseling all our clients
receive, yet she chose to ignore it. What she was consuming was in
no way similar to what we had tried to teach her about fat loss
nutrition. She was getting around 500 calories a day, and had in
the process completely slammed her metabolism into the ground. From a
metabolic standpoint, not eating enough can be even worse than eating
too much and can require some serious metabolic repair.
- Eating Infrequently
Each time you eat you increase your metabolism. It takes energy to
digest and assimilate the food you consume. So the more frequently
you eat the higher your metabolism. That is why most progressive
trainers agree that eating smaller meals several times a day will yield
greater fat loss than fewer meals even when calories are held
consistent. Eating only once or twice a day is just a huge
mistake. One example I use to illustrate my point is Sumo
wrestlers. These are arguably the fattest people in the world, and they
only eat one meal per day. Convinced?
- Eating Crap
Again, duh. You cannot eat pizza, burgers and other fast food junk
and have the body you want. If you could, you would and you would not be
reading this. Those people exist (and yes we hate them) but you
are not one of them.
For fat
loss, training smart is definitely key, but it will mean absolutely nothing
if your nutrition is not in order. Good food choices made on a
consistent basis will yield the results you desire every time. For detailed
nutritional advice, give us a call or email.
Joshua
Carter
The Body Transformation Expert
Carter Fitness
http://CarterFitness.com
818-337-6175
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7 Fat Loss Success Strategies
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- Have a Plan
A good plan is better than a bad plan, but any plan is better than none.
- Commit
This goes back to number one- you could have a great plan, but if
you fail to commit you just plain fail.
- Nutrition First
You could have a great
training program, but if you eat like crap it will not make a bit of
difference.
- Hard is Better
The bottom line in training is: harder is better. Choose exercises
because they are difficult, not because they are easy.
- Set Goals
Have a specific goal in place. “Get fit” is not a goal – “drop 2 inches
off my waist” is. Include a date, too.
- Get Help
You do not know how to do it
alone, if you did, you would have already. Read a book or hire a
trainer (hint).
- Fish Oil
If there is one supplement I
recommend to everyone, it is fish oil. It does everything, including
accelerate fat loss.
There are
many more smart strategies - Contact me for a no-cost, no-obligation fat loss
consultation. Yes, that means F.R.EE sparky.
Joshua
Carter
The Body Transformation Expert
Carter Fitness
http://CarterFitness.com
818-337-6175
The
Core Reaction BootCamp is going strong. The BootCamp this
past Saturda was the perfect example of how cool this type of training can
be. The weather was amazing and the workout was intense! You really need to
come by to experience just how amazing this is.
Basically,
we offer 2 versions of our BootCamp.
- The FR.E.E Saturday fitness Bootcamp. This is open to
everyone at any age and any fitness level at no cost. This will be
offered every Saturday. Yes, every Saturday, for everyone.
- The 5 Day per week Bootcamp. This is the full blast
kick-ass version. It is a fee-based program and is available to anyone
at any age and any fitness level. It is for anyone who wants maximum
results in minimum time. Again, this outdoor group fitness program is
designed to fit all fitness levels.
Why do we
do it this way? Simply put, we like to help people get in great shape, and
the Saturday fr.e.e BootCamp is a great introduction to fitness. The fun and
adventurous boot camps provide the ideal atmosphere for motivation and
emotional support to help the participants learn how fun fitness can be. It
can also be a great boost to an already established fitness regime.
For those
who want to take it to the next level we offer the 5 times per week program.
You can come as little or as much as you like, including the free Saturday
BootCamp. This outdoor group fitness program offers outstanding fitness
instructions, nutritional coaching and a large helping of motivation to keep
you on track every step of the way.
See you
next Saturday - I’ll be there. Will you?
Committed to your success,
Joshua
Carter
http://CRBootCamp.com
818-337-6175
Bring a
neighbor, friend, or family member - we're going to have a blast!
How
effective has your training been?
At Carter
Fitness we have the solution:
- Online Training - Great for those not local!
- One on One & Group Training
- Phone Training
- Nutritional Counseling
Carter Fitness in West Hills is up and running strong. We are actually
filling up much faster than expected. My staff and I currently have limited
availabilities so why not come in and get a FR.E.E test drive of our
services? Schedule a session with a qualified trainer to get that fat melted
before swimsuit season. Check out http://CarterFitness.com
or Reply to this email or just give me a call at 818-337-6175
Fitness Expert to the Rescue
Did
you know that as a Personal Trainer I have been educated and trained specifically
in assisting my clients in meeting their fitness and weight 1oss goals? When
you are sick you go to the doctor - so when you have a fitness and weight
1oss goal you need to visit me - your Personal Trainer. It's the easiest way
to get maximum results in minimum time.
If you
love seafood, then this recipe is a must-have. This modified nacho recipe is
a healthier alternative to the traditionally greasy morsels. You'll find
yourself pleasantly surprised at the delicious taste. Serve them up as a tasty
appetizer, a light snack or even an exciting lunch. Yields: 6 servings
- 30 baked tortilla chips
- 1 package (8 ounces) imitation crab meat, chopped
- 1/4 cup reduced- fat sour cream
- 1/4 cup reduced- fat mayonnaise
- 2 tablespoons finely chopped onion
- 1/4 teaspoon dill weed
- 1 cup (4 ounces) shredded reduced-fat cheddar cheese
- 1/4 cup sliced ripe olives
- 1/4 teaspoon paprika
- Arrange tortilla chips in a single layer on an
ungreased baking sheet.
- In a bowl, combine crab, sour cream, mayonnaise,
onion and dill; spoon about 1 tablespoon onto each chip. Sprinkle with
cheese, olives and paprika.
- Bake at 350 for 6-8 minutes or until cheese is
melted.
Nutritional
Analysis:
One serving (5 nachos) equals 190 calories, 9g fat, 16g carbohydrate, 13g
protein.
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Joshua
Carter
The Body
Transformation Expert
Email Me
My Site
818-337-6175
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