N.A.S.M CPT Nutrition and Personal Training

All the fad diets and supplement companies tell you to “STOP COUNTING CALORIES and use our product”. Why would they say this? First of all they are selling a product, and need to make their method seem easy and appear to have all the answers.

Lets continue to inform ourselves when it comes to making lifestyle changes!

Quick fact, metabolism follows caloric intake; meaning if we drastically reduce calories suddenly, after a period of time our metabolism will decrease to match caloric intake. (Our body thinks it’s starving and wants to save energy) Metabolism will usually increase again once we start eating more, but it may take a while to catch up. In some cases with yo-yo dieters metabolism can be chronically damaged.

This lecture contains

• Finding out what your exact basil metabolism (BMR) is can be difficult and requites a lab setting. Luckily for us we just need to get close. We will use a resting metabolic rate number (RMR).

The three main players in metabolism

· Basal metabolic rate – makes up 60-75% of calories consumed each day

· Activity thermogenesis (day-to-day activity and exercise) is 15-30% of total calories burned every day

· Thermic effect of food (calories burned from eating and digestion) accounts for roughly 10% of calories burned each day

• Your maintenance caloric intake and metabolic rate will be about the same. If we are trying to lose weight we want...

• Remember we want to keep that metabolism up.

Download the written lecture from Resources

• There are many apps on your phone that will do your metabolism and caloric intake for you. MyFitness pal is one of them. I myself often use MyFitness pal.

• Apps can be an effective quick way to keep on track, but there is a lack of learning with apps. Once again we are letting someone else do the work for us.

• I recommend to start your food log by writing everything down and doing the path yourself, after a while when you have caloric values of food memorized then start using the apps.

• Do everything you can to educate yourself on making a lifestyle change. This way results will be long lasting.

Use the template I provide in "Resources" to get started. Also, read the written lecture!

When I cut weight for my strongman competitions I have to keep a food log or I find myself under eating and that makes weight loss more difficult as I get closer to competition eating. In the off season food logs help keep me from over eating which can easily happen.

I'm highlighting 5 easy steps to get active and start exercising. A common mistake is to over complicate things in the beginning,  but we will keep it simple. Remember we are changing a behavior and this doesn't happen over night. I promise soon you will look forward to exercising and plan your week around your exercise sessions.

Your fitness and health program will naturally advance itself as you continue to educate your mind and learn from your mistakes.

This lecture covers:

• 5 steps to fitness for the beginner

• Heart rate 

• F.I.T.T principle

Use the resources provided for further understanding