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Fat Loss

Avoid these 10 habits to avoid gaining fat

Posted in Fat Loss, Get Fit Healthy Blog on December 5th, 2012

1. DRINK JUICE

Drinking big glasses of  fruit juice and Gatorade with a meal  is a really good way of getting fat because of the large amount of fructose (sugar) they contain . Fructose converts to fat very easily because it stores directly in the muscle cells. I have mentioned this to people for years and always have a few people that want to argue that they get a lot of vitamins from drinking fruit  juice. LOOK, you can get all of those vitamins from eating the actual fruit with additional benefits such as fiber and phytonutrients, but with a lot less carbs and calories. The exception to this rule is when using juice in a post workout scenario. This is the only time that your body will use the quick acting sugar to deliver the protein. This window after your workout is about 30 minutes. After that, your body will want to store that sugar as fat. So if you crave juice later in the day, choose a vegetable juice.

2. Binge Drinking

Drinking moderately throughout the week is okay. The person who does not drink all week and binges on the weekend is the one that is going to get fat. A binge for most people on just a single night can result in consuming 1000 calories from the alcohol alone. But most people who binge also eat without consequence which can result in gaining 1 pound of fat in just one night.  Lets say you drink on a Friday and Saturday night in one weekend, you are basically looking at gaining 2 pounds in just 2 days. Do the math and add up the total number of  binge weekends you have in a single year.

3. Eating Bad Carbs

Bad Carbohydrates will make you Fat, quickly! The average person consumes way too many processed carbs. Processed carbs are dangerous because they break down so fast in your system. Your body has to release insulin every time you eat processed carbs which causes rapid weight gain and type 2 diabetes. Try and stick to the good Carbs as part of your daily diet. Good carbs break down slow and give you long lasting energy. Your body will be able to use good carbs as fuel. Fruits, vegetables, brown rice, quinoa, and beans are ALL good carb choices.

4. Eating Out

Any form of eating out will make you fat. It doesn’t matter if you eat at McDonald’s or a sit down restaurant. If you eat out on a regular basis, you will take in more calories than you would if you prepared your food from home guaranteed. I am not going to sugar coat this. Eat at home more than you eat out or you will get fat and stay fat.

5 .  Being Lazy

This sounds obvious but I am shocked at how many people will workout and drive around for 5 minutes looking for a parking place as close as possible. The same person will opt for the elevator over the stairs.  I realize Bakersfield is not set up to walk places, but that is no excuse. Walk the dog, walk to the store if you just need a couple of items,or get on the bike path and ride a bike. Just get moving!  Your metabolism will thank you for these small changes.

6. Just focus on Cardio

I understand why the average person believes that doing cardio alone can make you lose fat. The issue is that steady state cardio done without resistance training is ineffective for fat loss. It is decent for your heart, but does close to nothing for your waistline. It is very simple. Resistance training builds lean tissue, and lean tissue burns fat as energy, therefore resulting in a higher metabolism. The key is a good balance of resistance training and interval cardio work. This is why Boot Camp is more effective for fat loss than jogging or going to a big box gym and doing machines.

7. In Your Face Foods

This is a killer for a lot of people. If you buy junk food and it is in your face you are going to end up eating it. People will buy chips and cookies and just set them on the counter so they are always in sight. If you see it, your brain will want it. There have been numerous studies done on this subject to prove this. Those who hid the junk food consumed far less of it when it was out of sight. This goes for the fridge as well. Hide the tempting stuff in the spaces where you do not see it every time you open the refrigerator door. Or….. make it easy and DO NOT buy Junk Food!!

8. Fancy Coffee Drinks

I have seen people gain 3 to 5 pounds a week when drinking these desert coffees. These drinks are loaded with calories, sometimes up to 800 total  calories. The McDonald’s large frappe caramel is 680 calories/29 grams of fat/ and 88 grams of sugar! Your average meal should have between 300 and 500 calories of a balance with protein, carbs and fat. These drinks are almost all sugar and fat calories. This results in  a huge blood sugar spike. Your body ends up instantly storing these excess calories as fat. Go for black coffee if you need a caffeine fix. You can add a bit of your own sweetener.

9. Shopping at big grocery stores

I have been talking about this subject for at least 10 years. The big super markets have a lot more junk food than the smaller stores. I like Trader Joe’s and Lassen’s because they do not carry Pepsi, Coke, Fruity pebbles, etc. You go to a smaller store and shop for your essentials for making breakfast, lunch, dinner and snacks for the week. If you are in the group that chooses  to shop at Costco or some of the other big super markets, I guarantee that you are buying non-essential foods that are going to make you fat. There is just too much temptation in the long isles of these warehouse stores. If you have kids the temptation for them is even greater. Supermarkets intentionally place junk products low for them to see them.

10. Lack of Sleep

If you do not get enough sleep on a regular basis you will get fat. If you are trying to lose fat and are lacking sleep on a regular basis you might as well just stop working out. When you are sleep deprived your metabolism changes and not for the better. This change causes you not only to become hungrier, it also slows down your metabolism, making your body the perfect Fat storing machine. According to one study, people put on 3 pounds in less than a week when there sleep was interrupted.  When sleep deprived, your body also starts to break down lean tissue for energy. Lean muscle tissue is more valuable than gold. Once you lose enough of it, you become fat.  Your body and mind need between 6.5 and 8 hours of sleep. In order to get this amount of sleep you have to start turning off your iPhone, television, and other electronic devices about an hour before bed. These things stimulate your brain. When your brain is stimulated it does not release melatonin, the chemical that makes you sleepy. Another culprit that  robs you of sleep is alcohol. While you might think that it helps you fall asleep, it robs you of rem sleep because of the blood sugar crash you experience about 2 hours after falling asleep. If you argue that you need alcohol to sleep I would argue that you need AA.

Tim Gojich


The Weight Loss Formula

Posted in Fat Loss, Get Fit Healthy Blog on May 29th, 2012

I came across this site the other day that had a really good tool on it that can help you set a weight loss goal. Go ahead and click on the link below to determine what calorie base you should be shooting for on a daily basis. It should only take 30 sec.

http://caloriecount.about.com/cc/calories-goal.php

I like that little tool because it is realistic. This formula is the same formula that everyone uses. If you have ever went to a weight loss clinic like Jenny Craig, they have used this formula on you. Then you had to eat gross boxed food that met those calorie needs. Most Dietitians and Nutritionists use this formula. In fact we use it in our assessment’s when you come to us on weight loss goals. Of course we go above and beyond just calorie reduction. In our Nutritional Assessment, we cover food quality, Metabolic Typing, Meal Timing and how to shop.

Now, I have been known to be critical against super fast weight loss diets and programs. That is why I am not a big fan of  ’The Biggest Loser.” I do not like the show or the contests that gyms and others try and promote.  Healthy weight loss should be 1 to 3 pounds a week. On the show and in these contests, they use calorie reduction based diets that drop your calories so low that you end up losing a bunch of lean tissue. Remember you want to shed fat not muscle. Losing dramatic weight like 10 to 15 pounds a week is never healthy. This is why 90% of the people on that show and in these contests gain the weight back and for most add more than before they started. That is known as the Oprah Effect.

In Boot Camp, weight loss for some can take a few weeks. If you are building lean tissue with all of the squats, lunges, hills, push ups and countless other resistance movements that we do, your scale weight could stay the same. Now your clothes  will start fitting better, you will feel stronger and have a ton more energy. If you are patient, through this process and resist the temptation or advice to starve yourself, you will start to see weight loss soon enough. You see, when you add lean tissue to your body, you increase your metabolic rate. It is like starting out at a 4 cylinder car that is really good on gas and becoming a v8. You do not want to be a prius, you want to be a Hummer when it comes to metabolism.

Once you feel like you have put on some lean tissue, you are ready to start getting lean. Again the below formula is a good tool in giving you a calorie base to shoot for. The way that formula works is quite simple math. The activity level question is important. I like this formula for that. When filling in the blank for activity level you will have number choices from 13 to 16. Non workout days can be given a 12. If you are not moving much, you should eat less. The choices below are workout days.

13 if you workout at a beginner level4 times a week

14 if you workout at a moderate level 4 times a week

15 if you workout at an advanced level 4 times a week

16 if you workout at an advanced level 5 to 6 times a week

So the math goes like this. Your Body Weight____x Activity level _____( The choices above) =______ – 500= ____ Your target weight loss goal. If you divide that number by 3, you will now have total calories per meal.  Her is an example of a 200 pound person.

200 x 15 = 3000 – 500 = 2500 Total calories a day to lose. Divide that into 3 meals per day, and you get 833 calories per meal. You plug in new numbers when you lose weight.  Capiche

When you take away the 500 calories a day you are allowing your body weight to drop at a safe pace without your system thinking that it is starving. If you drop calories drastically you induce a hormone reaction that will cause you to binge at some point. It may not be for a couple of days, but it will happen. I have seen people binge on a large pizza after 2 days of their calories being too low. I will cover this in greater detail due to the fact that a lot of people tend to struggle with this concept.  Good luck and if you have any question do not hesitate to email me.

Tim Gojich

Slow Down !

Posted in Fat Loss, Get Fit Healthy Blog, Important Health Articles on May 7th, 2012

Many people have daily habits that sabotage their ability to lose fat.  In a previous blog below, I posted 10 ways to get fat.  The post covers some pretty obvious ways to get fat like binge drinking and not sleeping.  In addition to these obvious habits, there are also some less obvious habits stunting fat loss.

One of these bad habits is eating too fast.  I witnessed someone the other day cut every piece of food on their plate before shoveling the entire meal down in a really short amount of time.  If you are someone who does this ritual at most meals, you need to think about the effects it can have on you.

Digestion starts in your mouth. The action of chewing mixes natural enzymes in your mouth to start breaking down food before it goes into the stomach and eventually through to your digestive tract. The smaller you can break down the food in your mouth, the more your body will be able to utilize all of the nutrients in each bite of food.  Here is the fact that you should remember:   To properly break down food, you need to chew each bite 25 to 30 times.  I know this  sounds excessive.  It sounded high for me when I first learned about it eight years ago at a seminar.   The instructor told us all to try it that night so for dinner I ordered a 6 ounce steak.   After chewing each piece of meat 30 times or so, I ended up not being able to eat the whole thing.  I became full quicker. If I would have cut each piece individually and shoveled piece after piece into my mouth, I would have eaten twice as much in half the time.  The average person will chew each bite 5 to 6 times.  Your brain needs 20 minutes to register that you are full.  If you are putting your fork down after every bite and taking the time to chew each bite properly, it should take about 15 to 20 minutes.

This issue is not only about your habits, it is also a lifestyle issue.  If you are use to eating in your car on the way to work, you are probably scarfing food down mindlessly. Eating meals really should be about preparing good quality food and sitting down and enjoying it.  I know you are thinking, “get real Tim, my life is way too busy to sit down and enjoy my meals”.  I can relate, but just give it a try.  While eating try putting your fork down and chewing 20 to 30 times.  You will become leaner and your immune system will get stronger because of the nutrients your body is now absorbing.

Tim Gojich