Wednesday, August 29, 2012

Reasons for Regaining the Weight

QUESTION:

Hi Tony,
           I am very impressed with your determination and inspiration you brought to your viewers, it really is an inspirations to everyone and you are certainly a role model.

I watch your video and it seems you are extremely intelligent man as if you have the intelligent like a doctor and of course great sound advice you provide.

My questions is I noticed that many people have successful events losing the weight as their ultimate goals and achieved it, well but there is a downfall on that issue, what do you think went wrong and what should they do to prevent from regaining the lost weight?

Was it a mental or emotional issue?

Thanks and keep up the good work.

ANSWER:

I think that most people try to treat their weight loss diet as a temporary thing that they do in order to lose the initial weight.  The problem with this is that when they have achieved their weight loss they usually go back to their old way of eating and don't control their cravings because they eliminated their favorite foods from their diet in order to lose weight.  In order for most weight loss journeys to be successful one must change the way they eat forever.  By this I mean that you have to eat healthy food 9/10 times and then indulge in your favorite foods around once a week to keep you sane.  If you want to lose weight and you gradually decrease the amounts of “bad” foods in your diet instead of eliminating them completely in one day you and your body will gradually adjust and this will lead to a more successful weight loss.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Sunday, August 26, 2012

Lose Weight, Gain Muscle



QUESTION:

Hey, your story was really inspirational, good work on your videos- they have really been informative.
I am 16 years old, at 6"2 and weight around 100kg.

I want to lose weight and at the same time build muscle. Could this be done?

How do i set out my weekly workout routine so i am getting enough exercise to lose weight and gain muscle?

My current routine; Monday- back and bicep. Tuesday - chest, wednesday - cardio, thursday - triceps and shoulders, friday- legs (weekend rest)

do you think this is a good routine to gain muscle, and loose fat?

My usual diet consists of;

Whole grain cereal - with fruits - e.g. banana/ blackberries/blueberries

Chicken breast with salad/brown rice

lean meats with cottage cheese, complex carbs e.g. yams, brown rice/broccoli etc etc etc..

And how do i find out how much calories i should be having daily?

thanks for reading this..

ANSWER:  As long as you are new to lifting it is possible to lose fat while achieving new muscle mass.  However, due to the fact that you are in a caloric deficit this will not last longer than the first few months.  Luckily, if you lift weights while trying to lose fat you will maintain much more muscle mass than if you did not lift weights.  This is highly desirable because muscle is a metabolic tissue so it burns calories throughout the day naturally which directly impacts the speed of your metabolism.  


Your routine looks very good and it is a common split.  My advice to you if you want to burn more calories during your weight lifting session would be to only take 60-90 second rest periods because this elevates your heart rate which burns more calories.  I suggest having your routine last between 45-60 minutes.  

Your diet also looks good in order to lose weight and maintain muscle mass because it seems low calorie but still has a good amount of protein.  my only suggestion would be to eat more protein because without protein your muscles will break down. Ideally, for your weight and height i would suggest you eat nearly 200 g of protein per day.  You could also decrease your carbs and replace them with healthy fat sources to keep you body in a good hormone balance.  



To figure out how many calories you should be eating you can simply go to google and type in calorie calculator.  Go to one of the sites and enter your information and the result should be the amount of calories you need to maintain your weight.  From there subtract 500-700 calories and this is roughly the amount of calories you will need to eat to lose 1-2lbs a week.  If you do not lose weight with this amount of calories after 2 weeks then you will simply need to decrease your calories, increase your amount of exercise, or utilize a combination of the two.  If you want the weight lifting routine that I used to lose weight and maintain muscle while cutting you can find that in my blog archive.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Thursday, August 23, 2012

Stomach Flab

QUESTION:

Hey Tony, how are you doing? Sorry about my english. I´m 25 and about last i weighed around 285 pounds. i was huge. i´m a tall guy, 6'2", but i believe no one´s tall enough to carry that weight around every day. In march 2011 i moved and i started sharing an apartment with some guys, and they convinced me to start eating healthier and working out. And i got addicted. I´ve lost 100 pounds so far, and i´m still working hard in order to get fit. 


One thing that bothers me is my stomach, it´s still flabby.. How did you manage to burn it?  My chest got large, my back too, and i got no man boobs at all, but the stomach is still a pain to lose! I´m eating well and hitting the gym 5 times a week. I´m focusing on cardio and weight loss still, my goal is 165lb!


And by the way, when i arrived at the airport back from Canada, my family and friends were ecstatic! The look on their faces was priceless!
Thanks for the attention, and congratulations for the results you achieved!

ANSWER:  


The stomach is the hardest region of the body to lose fat from and it requires a lot of work to burn it off.  I have found that the best way to burn stomach fat is to decrease the amount of carbohydrates you are consuming.  This is because when the body is lacking its essential energy source (carbs) it is forced to liberate fat and burn that as energy.  



You can initiate low/no carb days on the days you do not normally workout and go to the gym to do 30-45 minutes of low intensity cardio.  Low intensity cardio is more efficient on low carb days because it takes energy from fat stores rather than muscle mass. You can also slightly decrease your carbs on regular workout days as long as you do not feel as if your workouts are suffering too much.  Also, depending on how long and how low your caloric deficit has been you may require a cheat meal in order to restore leptin and begin burning fat to a greater degree.  You can read more about this method in my previous Q&A.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.


Monday, August 20, 2012

Plateaus & Cardio

QUESTION:

Nice job on the fitness!  Kudos to a lot of hard work and great results.  I wanted to ask you a couple questions about some experiences you may have had during your weight loss:

1)  Did you plateau, and if so, what did you do to re-start the weight loss?

2)  What type cardio did you do, how often, and how long?

I am 33, male, and started in January at 306 lbs.  I am now at 256 lbs.  My goal is around 215 (I'm 6 ft. tall).  I have been weight training too, so I'm sure my fat has decreased more as the muscle has been gained.  I am working now on keeping a track to the fat loss v. muscle gain ratio.

Thanks for any information!


ANSWER: 



When I lost the weight i actually never plateaued and i attribute this to the fact that  worked out with high intensity and maintained a low calorie diet for the majority of the time.  However once every 2 weeks or so i would slip up on my diet and eat a high calorie meal which had hidden benefits.  When you are in a caloric deficit for an extended period of time your metabolism slows down and the fat burning hormone leptin is decreased in the body.  Having a high calorie meal increases leptin and increases metabolism which allows your body to continue burning fat.  You will have to determine if you have been in a high caloric deficit for a long period of time and are in need of a cheat meal.  It could also be possible that you simply have to further decrease your calories because your body has adjusted.  In that case you will need to evaluate your diet and eliminate some unnecessary calories. I suggest removing calories from carbohydrates.


2)  I actually did not do much cardio to achieve the weight loss - i primarily used weight training.  However a very good form of cardio for weight loss is high intensity interval training or HIIT for short.  This is a form of exercise that is based around giving 100% (like sprinting)  for 30 seconds-1 min and then doing a working cooldown (like walking or jogging) for around 2 mins.  I would suggest doing this type of cardio for 10-20 mins depending on your fitness level.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Friday, August 17, 2012

Basic Weight Loss Ideas





QUESTION:

I'm 16 years old, 190lbs, and in need of some tips.
I eat very healthy. No sodas, no fried food, little to no fast food. Little processed food.
Anyway, Ive been walking 30 minutes a day, 3 times a week and using Sworkit 2 times a week for 20 minutes. I'm not seeing results. Is there anything else I can do to lose weight?


Answer: 



 If you are not losing weight with you current diet and exercise routine you are not achieving a caloric deficit.  In order to put yourself in a caloric deficit and lose weight you will need to either decrease the amount of food you are eating, exercise more, or a combination of the two.  


One easy way to decrease the amount of calories you are consuming is to completely eliminate caloric beverages from your diet.  If you only drink water and diet drinks that could potentially decrease your consumed calories by 100-500 a day depending on what you cut out. 


Another way to increase the amount of calories you burn is to workout more frequently or with greater intensity.  For instance, instead of walking for 30 minutes you can run.  Running will burn far more calories than walking because it increases your heart rate to a greater degree. Also, if you run for 30 minutes 4-5 times a week that could increase your calories burned by over 2000 which should result in weight loss on its own.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Thursday, August 16, 2012

Some Diet Questions

QUESTION:

I've been on a diet for 6 months now. I started the diet at 253 lbs and now I'm at 197, but I need to lose at least 30 more pounds.
I have some questions for you, if you can help me, that will be great!
I started working out with a personal trainer 4 weeks ago (twice a week) and I do cardio for on my own twice a week (40 min).
My problem is that I love Mc Donald's and I cant quit eating there :(
Once a week I go there and eat "normal" (a big mac, medium fries and a diet coke).
I would like to know if I can still eat at Mc Donald's or if I have to cut it.


Another question... since I start work out I don't lose any pound... it's normal?


Since the first week I started taking a protein shake after i work out, is that ok? will it make me gain weight?


Thank you very, very much for your help. By the way, your phisycal change is amazing! Congrats!
Best


ANSWER: As long as you are losing weight every week eating mcdonalds once isn't hurting you.  If you are finding it hard to lose weight every week then you should stop eating mcdonalds once a week and instead eat it once every 2 weeks or cut it out all together.  Another way you can do it is to eat mcdonalds but eat less during the rest of the day so your mcdonald's meal does not affect you as much. 


Drinking your protein shake after your workouts will not make you gain weight unless your calories are too high. This shake is beneficial to you because it helps repair the muscle tissue you have broken down during the workout.  

If you continue working out and are not seeing enough weight loss then try cutting back on the foods in your diet that are less healthy and decrease the amount of carbohydrate rich foods that you are eating.  If you do cut back on your carbs make sure you do not do this around the time you workout because those carbs are going to give you energy for your workout. For instance, say you work out in the morning at 9:00

7:00- breakfast ( eat carbs+ protein)
9:00- workout
10:00 ( or right after your workout )- protein shake
10:30- eat ( eat carbs+ protein )
then have the remaining meals in your day be low carb.

If you do not lose 1-2lbs per week for 2 weeks then you will need to decrease your calories and i suggest doing this by decreasing your carbs or by not eating mcdonald's as often. You can also increase the amount of cardio you are doing to 3-4 times per week in order to burn more calories which will result in more fat loss every week.


Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Tuesday, August 14, 2012

Weightless Workouts



QUESTION:

I don’t have access to weights.  Can you tell me a good “weightless workout?”

Thanks.


ANSWER:



Since you do not have access to a gym i suggest you focus on doing bodyweight squats, pushups, and pull ups. I suggest buying one of those bars that hook onto your door so you can do pull ups. Try doing a 3 set curcuit where you do squats until failure, 40 push ups, and 15-20 pull ups (go as high as you can go). That would be your first set and you should try to do this 3 times with 3-5 minutes between sets. You can do this every other day. You can also do running/sprinting 4-5 times a week for 15-45 minutes in order to burn calories and increase your metabolic rate.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

 


Saturday, August 11, 2012

What About Fruit Allergies?

QUESTION:

What would you suggest for the guy who is allergic to 90% of fruits? I can't eat most citrus fruits, even apples!  Also, I have a slight addiction to Mountain Dew (30-ish oz per day), would you recommend quitting cold turkey, or gradually over time?

ANSWER:  I suggest eating whatever fruits that you do not have an allergy to.  You can also fill your diet with a lot of vegetables and even carrots and peas which are typically sweeter than most other vegetables.  I normally suggest that when someone is looking for a snack they should eat fruit but in your case i would suggest eating carrots/snow peas or vegetables high in fiber in order to fill you up.  



As far as your soda addiction goes you can quit cold turkey which would be the healthiest  and most beneficial option or you can go to diet Mt. Dew.  The third option would be to cut your real Mt. Dew with diet to adjust to the taste of diet.  Your can do 75% real/25% diet the first weeks then 50/50 the second, 25/75 the third, and then simply diet the fourth.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Friday, August 10, 2012

Tony's Typical Daily Meals


One of the questions I get asked most often is "what do you usually eat?"  Here is my typical daily meal, and yes, I do eat this most days with slight variances or an occasional cheat meal.

Breakfast- 1 cup Old fasioned oatmeal ( add splenda to the oatmeal ) and 1¼ cups egg whites made like an omelet in a non-stick pan.

snack- 1 peice of fruit or broccoli/carrots with 1 serving of non fat dressing

lunch- Whole wheat turkey/ham/roast beef sandwhich with broccoli/asparagus/green beans/plain salad.

snack- celery with 1 tlbs peanut butter.

dinner- 1-1.5 servings whole wheat pasta with light marinara or brown rice with 6-8oz boneless skinless chicken breast that has been grilled on my George Foreman grill.

10 minutes before bed- 1¼ cups egg whites cooked in a non-stick pan or 2 servings of non/1% fat cottage cheese.



Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Wednesday, August 8, 2012

How to continue losing weight and decrease chest fat

Even after losing 50lbs I still have fat in my chest. I watched your videos on the stuff you did to get rid of them. But, I was wondering how long it took for them to finally completely go and how long it took before you noticed any change? Since I've lost around 50lbs I definitely noticed a change in them but not enough. And, I had been doing exercises you mentioned to help get rid of them but it feels like they are going nowhere now. Also, did you reach a point where you basically were "stuck" in your weight loss? I really want to lose about 20-25 more lbs to get to my ideal weight but no matter what I try; I just stay at my current weight. It's pissing me off lol thanks for the help

Answer- I did hit weight loss plateaus when I was dieting and 95% of people will hit one as well.  If you have been in a caloric deficit for a long time and you have strong will power to stick to your diet I suggest you have a cheat meal or cheat day.  You want to eat much more calories than normal in order to restore vital hormones in your body that are responsible for burning fat.  You may gain some water weight but by the end of the week you should be at a lower weight than when you started.  If that does not work it comes down to decreasing your calories and increasing your exercise.  Decrease your calories by about 250-300 and do about 5-10 minutes of extra cardio during each cardio session.

Q & A - What's YOUR Reason?


QUESTION:

Hey Tony!

  I just watched your videos and your story on You Tube. Man, you are inspirational!!!
Can you tell me what your reason and motivation was to transform yourself?
  I know what to do but need a strong reason. I know it's got to be my reason, but perhaps "your reason" might help me.
  Thanks for sharing your valuable information on your blog and on YouTube!
Very informative and Motivational!
All My Best!

ANSWER: 



There can be a lot of reasons to lose weight.  The Number one thing that I think people need to know is that they need to lose weight for themselves.  I think once you realize that this is something that only you can do and that you have to do to help yourself, it is motivational.  


Here are some reasons why I lost weight....


1)I knew i was physically unhealthy and that if I didn't change myself i wouldn't live a full life. 


2)My weight made me so unhappy. I felt depressed most of the time with nothing to comfort me except for food. 


3) My weight kept me back from having a social life and from making friends because many people see you for what's on the outside first. 


4) I wanted a girlfriend.  I didn't just want any girlfriend i wanted to date my best friend who i had liked for 7 years and i knew that i needed to change in order for her to see me in a different light.  So in order for me to actually be happy I had to lose weight.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.


Sunday, August 5, 2012

Q & A - Arm Vascularity

QUESTION:


Hey Tony whats up,
I'm following your posts regularly & cannot appreciate enough for your efforts.

I'm two months into training & lost around 30lbs with around 60 more to go. (6'1/2 down to 259lb from 288)
I have kinda fat arms almost like your earlier self ... No wonders I've never seen ANY veins on them, even the doctors have a hard time finding them if they ever have to draw blood samples. Strangely, I never noticed them even when i was a kid (And i wasn't fat as a kid)

So, what about arm vascularity??
When did you notice vascularity in your arms ... I mean how long into your training did you begin to notice them?
I'll also like to know if you ever checked your bodyfat percentage before you started working out & how much have your dropped on those numbers?


Cheers mate,

Answer:  



The best way to increase vascularity is by losing body fat and lifting weights.  I could never see my veins before i lost weight; in fact i probably had to lose 60 out of 85 lbs in order to see my veins which was a good 4 months. However i was seeing my veins because i had lost bodyfat. It probably took me about 1 year of intense weight training to achieve vascular veins. Now after 2 years of training my veins are very very vascular all over my arms and torso.  When you weight train it increases blood flow through your body tremendously and increases the size of the vein. You will notice that your veins are larger while exercising because the heart is pumping blood much more vigorously throughout the body.  


Before I began losing weight i was 34% body fat and the lowest bf% i have ever been was around 9-10%.  Right now i would estimate myself to be between 11-12% because i am building muscle which simultaneously adds fat.  I estimate that by the time I am done “bulking” (deliberately adding muscle to the body while acquiring fat gain) i will be 12-14% bf but then I will “cut” (decreasing body fat while preserving lean muscle mass) and get down between 8-10% bf.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Saturday, August 4, 2012

Oatmeal & Turkey



QUESTION:

Hi, I'm not overweight or anything by any means but I'm kind of bigger than everyone else. I'm in the 170 range or so..
I'm willing to start a diet but I need to know what to get exactly. I seen you posted about oatmeal, so for instance...what kind of oatmeal do I get and how did you make it?
Also, turkey..what kind of turkey did you buy? Anything special or anything? Please let me know!


ANSWER: 



I buy old fashioned oatmeal instead of quick oats and flavored oats because it is more natural and whole.  When i cook oatmeal i put it in a bowl with about 1 part oatmeal and 2 parts water (so 1 cup of oatmeal would need 2 cups of water for me) and i put it in the microwave. 


I either buy deli turkey or a whole turkey breast  which is something you can pick up from a costco or sam's club. Try to eat turkey that is 50-60 calories per 2 oz and is 9-11g of protein.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.


Friday, August 3, 2012

Video - Irritability When Losing Weight

Are you irritable when trying to lose weight?  Watch this video to see the reasons why.

 
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Wednesday, August 1, 2012

Exercises to Kick Start Metabolism Without a Gym





QUESTION:

I must say I am impressed. I was in a similar position when I was your age and I never acted on it. I'm 27 now. I'm 5'5" and 185 (recently gained a few lbs) ... and as per rough calculations I have some 25-28% body fat... but i'm not exactly sure.

How did you start your diet to losing weight?

I have lots of stretch marks now (unfortunately) and skin problems (dryness/eczema) which i'm sure is related to my weight.

What i'm wondering is how did you start off your eating habits and what did you eat at what time? I'm trying to reset my body so that i can kickstart my metabolism.

I don't have access to any exercise equipment at the moment but i need to start from somewhere.

Thanks for your time and response.

ANSWER: 



When I started losing weight I mainly focused on eliminating junk food and instituting whole foods into my diet.  I completely stopped eating food with added/refined sugar, chips, caloric beverages, sweets, fast food, fried food, butter,overly processed foods,and anything that everyone knows is not healthy or good for weight loss.  


The foods I decided to eat regularly were oatmeal, chicken, lean beef, pork chops (with fat cut off), egg whites, fish, whole wheat pasta, whole wheat bread, brown rice, beans, peanut butter/nuts ( in moderation), salsa, salads, and as much fruit and vegetables as I wanted. From the time I started to when I lost the 85 lbs I didn't even drink diet drinks or eat fat free/sugar free products.  I believe eating these unprocessed foods cleanses the body and makes you feel far healthier. I never counted calories for losing the first 60 pounds and ate when I wanted and what I wanted from that list of foods.  


In my opinion you should not worry too much about eating certain things at certain times because as long as you are in a caloric deficit you will lose weight.  In fact almost every night I ate a huge bowl of pasta with chicken or steak for dinner and this was usually around 6-9pm. However eating the majority of your carb based meals around your workout can have performance benefits as they give you energy.


If you want to increase your metabolism the best way is to simply exercise and exercise hard.  Since you do not have access to a gym I suggest you focus on doing bodyweight squats, pushups, and pull ups.  I suggest buying one of those bars that hook onto your door so you can do pull ups.  Try doing a 3 set curcuit where you do squats until failure, 40 push ups, and 15-20 pull ups (go as high as you can go).  That would be your first set and you should try to do this 3 times with 3-5 minutes between sets. You can do this every other day.  You can also do running/sprinting 4-5 times a week for 15-45 minutes in order to burn calories and increase your metabolic rate.




Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.