You've been living with yourself for quite a while. All your life, actually. If we were to compare your life to that of a major corporation, you could say that you are a very well established company in terms of longevity and being able to survive through any type of climate in the market. You're still here. I was actually thinking about that concept or comparison while sitting in my other office this morning (Starbucks). There are quite a few interesting things to think about.
You are obviously the President and CEO of the Fit Mind & Body of You Corporation. All decisions and responsibility comes down to the decisions you make. Fortunately or unfortunately, depending on how you look at it, you are also the COO. As Operations Officer you are responsible for all of the things that need to be physically done to take care of Fit Mind & Body You. Things like making sure you eat right, when you eat, getting enough sleep and workouts all have to be planned. having a good plan written out with timelines, deadlines and key milestones is important to any business. Businesses that just fly by the seat of their pants usually end up in pretty bad shape.
You are also the CFO. As Financial Officer your job is one of the most important and often overlooked. Are you making sure that you budget the necessities? How much food do you really need to purchase to stay up with your goals? What about planning for gym memberships, boot camp classes, massage and cryo-therapy, yoga classes? Do you have a plan for when you have to eat out or when you are traveling? How much is budgeted for workout gear and supplements?
And money isn't all that needs to be budgeted. Time is another thing that needs to be carefully considered. Have you gotten yourself into a situation where overspending is a problem? If so, where do you cut back? What programs can run a little leaner until you get back on track?
Then there's the Sales and Marketing Department. As with any venture the success depends on sales. it depends on constantly getting your name and your mission accomplished by getting the word out. In Fit Mind and Body of You, the main person that you will be selling is yourself. You need to constantly remind yourself of your goals and the importance of getting in shape. Just saying it once never works. You need to find creative ways to keep the product (fitness) in front of yourself. Do this by changing your environment. getting involved in new hobbies. Doing whatever you can to change the way you think about yourself. Change your mind and you'll change your life.
Finally, there is the board and your investors. All of those that have a stake in what you are doing and that provide input as you go along. Your own body itself is your board of directors. Wanna know how your decisions are affecting the company? check with your body fat percentage. Is it moving in a positive direction? What about your joints or your back. I'm sure they can provide lots of feedback of your methods and whether or not your direction is effective. Check on your blood pressure, heart rate, breathing, headaches or lack thereof, and things like performance. Is your flexibility improving? Can you jump higher? Are you getting stronger?Can you run for a longer duration?
There are lots more parallels that can be made to running a brick and mortar company or even a virtual one to running and flesh and blood company. Have an entrepreneurial spirit and determine to make some radical changes. Put up a sign that says "Under New Management" and Get 'er done!
Coach Scott G Smith
Strength, Courage, Honor
We had a great discussion after one of our boot camp sessions this week. The conversation was on the topic of where fat goes as we are losing it. It seems to be a very common question and the answer may surprise you.
There are a few old school notions in the world of health and fitness that don't really make sense if you really think it through. For instance the ongoing war about nutrient timing and whether or not you should eat immediately after weight training is often based on a misunderstanding of the body's metabolic process (That is a conversation that we can dive into later). I used to have a very different view before really taking time to look at the science of it all.
The same goes for the whole idea of fat loss. I have spent some time looking at the science and then... you know me, trying to break it down so anyone can understand it. It made me think of the very powerful scene of one of my favorite actresses, Angela Bassett as she is walking away from a car that she just set on fire. The movie came out in 1995, a 21 year old classic. The picture below shows her in all her fierceness. It also is a great depiction of something else.
Quick Science Lesson:
For any fire to burn it needs oxygen. As Ms Basset did the work to set the car on fire, the flames are evidence that some "burning" is taking place. The flame is not the product though. Surprisingly, heat is not the product either. Heat is a property of the flame. The product is the smoke, carbon dioxide and water. Actually, smoke is collateral. It is material that the fire was not hot enough to consume. When the flame is hot enough it burns up everything and the only byproducts are carbon dioxide and water. So, that's it for the science lesson but it is important to understand how fat is metabolized.
In order for body fat to burn oxygen must be present. Most people don't put two and two together to get the real picture of how this takes place. The explanation is actually longer and much more complex. Here is a simplified answer to the question of where body fat goes when you burn it off.
First of all, many people think that excess fat is converted into energy or heat. This is some of that old school "bro science" based off of theories that came about when the whole idea for aerobics was relatively new. the real science was not considered. However, for fat to actually be converted into energy it would violate the "Law of Conservation of Mass" -
Noun1.law of conservation of mass - a fundamental principle of classical physics that matter cannot be created ordestroyed in an isolated system (thefreedictionary.com)
Basically, no matter what happens to mass within a closed system like our bodies It has to be transformed in to an equal amount of the new mass or substance.
So, It is not one of those things where we just get energy (energy, I guess could be considered like the "chemical reaction" that is taking place. the actual burning is the evidence of the chemical reaction. But where does the fat go? Here's where it gets cool.
Much like when a physical fire... that needs oxygen... burns when our body fat is being "burned" it also requires oxygen. And here's what is interesting. The calories (1 kcal = the amount of energy to raise one gram of water one degree) burning = fat burning. The fat burning results in 2 by products. Just like with physical flame. Carbon dioxide and water.
When scientists trace the pathway of carbon dioxide and water from fat loss out of the body they found that out of 10 kg of fat, 8.4 kg are exhaled as carbon dioxide and 1.6 are excreted as urine sweat and tears, the humidity in our breath and other bodily fluids and functions. (British Medical Journal - Read this. Lots of sciencey stuff but interesting)
So - Were does the fat go when you burn it off?
Short answer: You breathe it out.
Sop now we're all "Waiting to Exhale".
Hope that was at least as helpful as it was long. :-)
Coach Scott G Smith
If you want to lose fat most effectively, then you’ll want to learn how to calculate the calories necessary to hit your fat-loss goals. However, counting calories is one piece of the puzzle. I am a big proponent of the IIFYM movement. If It Fits Your Macros. I believe that you can enjoy life and eat just about whatever you want as long as you don't over eat and as long as you make sure you eat the right amounts of certain nutrients that will enable you to reach your goals. In this post you will learn the exact method that I have used to help many clients (and myself) learn how to calculate macros in order to lose unwanted fat.
So what are macronutrients? Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. By definition, according to Dictionary.com,
Nutrition. any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and the macrominerals.
Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
So if you are reading a nutrition label and it says that there are 15 grams of carbohydrates in one serving, you know that means that that one serving provides 60 calories by multip[lying the number of grams by 4 calories per gram. Easy, right?
So how do we get this to work for us. Well, first of all if you don't want to stay on top of this yourself, it helps to have a dedicated trainer to keep everything dialed in for you. That way, as your body composition changes and your requirements change, you won't miss a beat.
Step 1 – Calculate Your BMR and create a Calorie Deficit for fat loss.
Your Total Daily Energy Expendature (TDEE) is basically your BMR with the calories expended doing your Daily activities included.
Step 2 – Calculate Your Protein Requirement For Fat-Loss
In calculating your macros to lose fat, the first macronutrient we should focus on is protein. We do this because we want to make sure that we eat enough protein to not only conserve muscle while we are losing fat but also to build.
The easiest way to determine your protein requirement if you don’t have a way to measure your body fat percentage is to consume 1g of protein per pound of body weight. If you are overweight or obese, it’s a better idea to consume 1g of protein per pound of lean body mass. This requires you to measure your body fat percentage.
30% is a good start as a baseline, which you can adjust later. For accelerated fat-loss or those who are already lean and training intensely, you may benefit by consuming about 35% of calories in protein because it has been shown to be the most satiating of all macronutrients, which can be helpful when you’re in a calorie-restricted diet to keep you feeling fuller. Protein is also takes more energy to digest. This is called the thermic effect. Your body has to work harder and will use a lot more calories to digest and absorb the protein relative to carbohydrates and fats.
Step 3 – Calculate Your Fat Intake For Fat-Loss
The next substrate we want to focus on is fat consumption. A good starting point is to target a range between 20-25% of your calories coming from fats. 1g of fat contains nine calories. on a 2,000 calorie diet that means that 400-500 calories would be from fats which equals 44-56 grams of fat per day.
Step 4 – Calculate how many carbs you need next
CARBS ARE NOT THE ENEMY! They are the central nervous system's preferred source of energy. Your body stores carbs as muscle glycogen so you can workout. In addition, many vitamins come from carbs.
So, the last macronutrient we are going to consider is carbohydrates. How many of our daily calories should come from carbs? You should try to keep your protein intake pretty consistent and only change it as your lean tissue changes. Carbs and fats, on the other hand can be manipulated to fit your goals and your needs like type of training, training intensity, and your overall goals. oto be taken into consideration. This is not rocket science but it is science just the same. Once you and your trainer figure it out the fun will begin.
Using myself as an example, I am a bigger guy and because of my workout style and my goals I have been playing around with a little more protein. I eat about 1 to 1.5 grams of protein per pound of lean mass on my body. I weigh (at the time of this post) 236 lbs and have a 15% body fat. That's 35 lbs of fat. Subtracting that from my total weight, I get 201 pounds of lean tissue (muscle, bone, organs, etc.). So 201 - 302 grams of protein per day. Yep. It's a lot. a serious commitment. So If my total daily calorie intake is say... 3,000. I take away my protein calories first. (201 X 4 + 804 calories) then I multiply 3,000 X 20% for fat calories (3,000 X 20% = 600 calories) 600 calories plus 804 calories = 1,404 calories. That leaves 1,596 calories from carbs. How many grams is that? EASY - Just divide by 4 (4 calories per gram in carbs, remember?) 399 grams of carbs. Now that may seem like quite a bit of food. But I am actually tryiing to build. So... Like I said it's a commitment. (I actually get tired of eating.)
Step 5 – Finding what works best and being consistent
For the average person, a good starting point for fat loss is a macronutrient breakdown of 45% carbs, 30% protein and 25% fat. But remember this. I say it all the time. "What gets measured moves." The fact that you are paying attention to it is going to cause some changes to occur. It’s best to test what works best for you. Depending on how you respond, or the type of workouts you do you could require more carbs and even less fat or visa-versa. Believe it or not. You can trade calories for calories between fat and carbs pretty successfully. JUST REMEMBER that that doesn't mean you can trade gram for gram. Fat has more than twice the calories per gram than carbs (9 calories per gram vs 4... remember?) There are a lot of personal trainers and bodybuilders that have a standard like a 40/40/20 breakdown (carbs, protein, fat). This is the split that Arnold Schwarzenegger recommends in his book "The Arnold Schwarzenegger Encyclopedia of Bodybuilding."
Bottom line. Improving your body composition is about getting a good grasp on how your body responds to how and what you eat. Figure it out and be consistent. Everyone is different. So if one thing doesn't seem to be working, tweak it until it does. Don't get frustrated and give up or fire your trainer. Also remember that this is not an overnight process. your body needs time to adjust. It's not like the TV Show Biggest Loser where everyone loses 10-12 pounds from week to week. That is unrealistic and in most cases dangerous. ALSO - They have a team of doctors that monitor them continuously and they work out for most of the day. As well as having meals planned out to the "T". most people have this thing called LIFE that makes that type of training impossible. What's worse in my opinion is that many of those people lose weight so quickly that I would be interested to find out how long it lasts. Not because what they lost is superficial. But because they didn't really have long enough to develop a lifestyle of change.
Anyway, no shade thrown on them or the show. i appreciate any time people have the success that they are able to experience on these shows.
Have fun with this and enjoy the process. Be sure to let me know if this helps by commenting below.
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First Law of Thermodynamics
The law of conservation of energy states that the total energy of an isolated system is constant; energy can be transformed from one form to another, but cannot be created or destroyed.
So in terms we can all understand. Calories are energy and it always exists. It cannot evaporate. So it is either in the form of fuel (food- body fat, muscle glycogen), Stored energy (your body) or heat (calories being burnt off). You are part of a system that includes your body and the food that you eat.
Calories = Heat = Energy. Simply put…When we add energy to the system, our bodies either store the energy or burn the energy. It is a balance.
It's simple math, really. The picture on the right shows how it works.
The Plate represents food intake or energy "in" (calories). The person in the middle is you and the amount of calories that you need every day to stay exactly where you are. The person on the far right represents the outcome.
1. If the amount of calories that you consume is equivalent to amount your body needs at your current daily requirement, you will see no change. 2. If the amount that you consume is greater than the amount you need on a daily basis you will get bigger. 3. If you consume less than what your body needs daily you will get smaller.
It i just science and eventually, while at times the rate of change will vary from person to personis different from person to person, science will prove itself.
*The rate at which your body burns calories at rest is called the RMR or Resting Metabolic Rate. The BMR includes your average daily activities (Basal Metabolic Rate)
In Our Next post we will discuss how to figure your BMR as well as how to "Set your thermostat" to burn more calories each day.
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In the picture on the right, notice that the same woman weighs exactly the same but looks totally different. How can this happen you might ask? The answer is in her body composition. I speak to a lot of people on a regular basis that comment that they still weigh the same as they did when they were in college. They also notice that they are more tired and feel a lot softer than they used to. It is all about their body fat to muscle ratio.
First of all, a little bit of explanation about the difference between fat and muscle. Contrary to popular belief. muscle DOES NOT weight more than fat. Muscle is more dense than fat. So, what that means is if you take the same amount of fat and muscle... say one cup full, the cup with the muscle (meat) will weight more. If you keep adding fat until you have the same amount in weight, there will be a considerable amount more fat than muscle. That is why of the two photos the one on the left has more "fluffiness". the same weight in fat takes up more space.
So how do we replace the fat in our bodies with muscle? Well actually You are not really replacing it. And Fat doesn't turn to muscle nor muscle to fat as some believe. In the video below I explain in detail how metabolism is affected by the amount of muscle on your body.
What you do today... What you do each day will have consequences. Your every decision will build the framework for your destiny. You may have dreams and visions of what you want to do or become. But each action you take will determine what actually happens. What you eat, whether or not you work out, your lifestyle all make a difference. Make good choices today and every day.
Are you an individual who suffers from allergies? If so, you may be looking for ways to seek relief. Most individuals turn to over-the-counter medications. While these medications do work, in most cases, there are many individuals who are concerned with exactly what it is they are putting into their bodies. If you are one of those individuals, you will want to continue reading on. Below, a number of natural allergy remedies are highlighted below. In addition to being considered natural allergy remedies, many are also known as home remedies for allergies.
One natural allergy remedy that comes highly rated and recommended is that of apple cider vinegar. Often times, the only complaint that most have with apple cider vinegar is the taste. However, it is not only known as a natural remedy to treat allergies. Many also use it to assist with weight loss, high blood pressure, and high cholesterol. Most individuals using apple cider vinegar to treat allergies recommend taking two tablespoons a day. Mixing it with juice or water is also advised, which can assist with taste issues.
Red clover is another natural allergy remedy. What is nice about using red clover to treat your allergy symptoms is all of the options that you have, as red clover is available in a wide range of formats. With that being said, most allergy sufferers recommend red clover tea. Red clover wine and red clover herbal supplements, which come in the format of pills, are also available for sale both on and offline.
Carefully choosing the foods in which you consume is another natural way to reduce or treat the symptoms of allergies. Lime squeezed into water has been known to assist those with allergies. Vegetable juices and bananas also come highly rated and recommended.
Acupuncture is also an ideal way to treat and relieve the symptoms of allergies. According to WebMD, a trusted medical website, acupuncture helped to reduce all allergy symptoms in a study performed on twenty-six patients. If you are interested in giving acupuncture a try, consider contacting your local health spas, as many offer alternative healing approaches. If acupuncture is not a service offered, you should be provided with contact information for another local practitioner.
In addition to the above mentioned natural allergy remedies, there are also steps that you can take to prevent the onset of allergies or steps that you can take to reduce these symptoms. Most of these helpful tips can still be considered natural allergy remedies, but in a different sense. Also, these additional tips, a few of which are outlined below, are for just about anyone suffering from allergies, as they are affordable and easy to implement.
For pet allergies, stay a safe distance away from pets. With that said, if you are a pet owner who cannot bear to part with your beloved pets, be sure to keep them out of your bedroom, as this is where you spend most of your time.
Since mold is a common trigger factor for allergies, it is important to take steps to remove mold from your home or prevent it from growing. Limiting the humidity in your home is a great way to reduce or completely prevent mold growth. Use a bathroom fan or open a bathroom window when taking a shower, to reduce mold growth in the bathroom. If you already have mold in your home, contact a professional to inquire about a mold removal. Until that time comes, be sure to avoid areas in your home where mold is present.
The above mentioned natural allergy remedies are just a few of the many that allergy sufferers recommend, but they are a few of the most popular approaches taken. As a reminder, it is important to remember that natural remedies and home remedies work differently on different individuals. If you do not see the success that you had hoped for, not all hope is lost, as there should be another natural allergy remedy out there that can provide you with relief.
Strength, Courage and Honor
I'm sure you've been asked this question:
Do you see the glass half empty or half full. usually it is an attempt to get you to reflect on your outlook on life. Are you generally optimistic about circumstances and situations or are you a pessimist.
I have a different way of looking at things and I dare you to try it. To me the glass is ALWAYS FULL. No matter what is holds. For me, the glass will always contain blessings, gifts, rewards, etc. But also contains something else that is just as valuable if not more so. OPPORTUNITY!
I look at it this way. every failure, every short coming, every lapse in judgement or area where I find my level of skill to be wanting is an opportunity for growth. It is an opportunity for amazing victory, education, strength and even spiritual renewal and realization.
My glass is always full. No complaints here. Just glad i have a glass to begin with.
That's it for today. Short and sweet.
Strength, Courage and Honor,
If you want to get the most from your workouts, it helps to have a good understanding of how the muscle functions... It's bio-mechanical function and anatomy. The Biceps are a great example. Understanding the lever principal will help in making sure you are working the muscle that you intend to work during an exercise.
For instance. If you've ever wondered why it's beneficial to make sure that you supinate (have palms facing up) your grip when working biceps, It is important to know that the bicep muscle crosses over the elbow joint and inserts into the radius bone. the radius is one of the 2 bones in the forearm. It is the one on the thumb side. when you twist your hand like you are opening a door the radius radiates AROUND the ulna. If you watch your bicep you will see that is flexes when you supinate your palm by turning your palms up and thumbs away from the body.
Another neat bit of information is that the bicep crosses over the shoulder joint and actually originates from the top inside of the scapula (shoulder blade).
Knowing this information will help you on arm day to focus on getting the best contractions possible. the Idea is to shorten the muscle as much as possible right? Well, if this is the case an actual bicep curl may need to end by bringing the elbows in front of the body and upwards. This would shorten the muscle more by bringing the origin and insertion points closer together.
Other great exercises are close grip pull downs (palms facing you) and chins (pull ups with palms facing you and about 6-8 inches to shoulders width apart.
So, experiment with cables, dumb bells, bar bells and various positions to get the most out of your workouts... And have fun building those guns.
Strength, Courage and Honor!