Saturday, December 29, 2012

Exercise and Eating Afterwards



QUESTION:

I currently have 37% body fat. In the beginning of August I'd work out twice a day or work out during the day and go for a 20-30 min. run at night. This made me lose some weight quickly. I weighed 187 lbs and the last time i weighted myself i was 163 lbs. I used to work out but then I started to work out every 2 days. I feel like I'm losing my determination to lose weight and could have even gained the weight back. My ideal weight is between 120-130 lbs. Right now I have a week off school for thanksgiving and my diet Isn't great. I've been eating how i used to eat before i ever thought of losing weight. Now I feel sick after i eat cause i can feel my stomach expanding. My need/desire to lose weight and get fit has also made me join my high schools wrestling team this year. Its pretty difficult and wears me out but once i get home i stuff myself. I want to get to my ideal weight, get back on my diet, and gain muscle. Any advice? Thank you.

So, what to eat after working out to keep from stuffing yourself with crap food.....

ANSWER:  


If you simply can't control your eating you should eat foods that have a high volume/calorie ratio.  By this i mean that you shouldn't go and eat pop tarts that are extremely high in calories because they will not fill you up and leave you hungry.  Instead of eating these types of foods you should eat things like potatoes/sweet potatoes, oatmeal, eggs, lean beef/chicken, brown rice, and lots and lots of fruits/vegetables.  






The foods on this list that are carbs are high in fiber which will keep you fuller longer and will convert to glucose slowly giving you longer lasting energy.  The protein sources are high in satiety and are some of the best things you can eat to fill you up for hours.  The vegetables are also high in fiber and you can eat a ton of them for barely any calories.  Fruits and vegetables are great to eat because some will satisfy your sweet tooth and they are very low in calories.  For instance, instead of eating 2 pop tarts(400-440 calories) you could eat 3 lbs of strawberries(435 calories) which will keep you full for most of the day if you split up the portion.
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, December 26, 2012

Sticking To Your Diet

QUESTION:

I've been following your blog few months now and i think that it is great that you help other people with their diets and losing weight.


So, i have been dieting for a half an year and i've lost 88 lbs now, but something happened. Now i have gained over 20 lbs in a month and its really hard for me to stick on my diet. I CAN eat correctly on my schooldays, but when the weekend starts and i have nothing to do i start eating even if i’m not hungry. I hope that you would knew what’s wrong and why i can’t stick on my diet, btw i'm 15 years old
Thank you Tony in advance.



ANSWER:  


You are most likely falling off your healthy eating pattern because you are tired of eating healthy food.  If this is the case you will need to learn how to reject those unhealthy foods and stick to your plan.  If it is possible keep them out of your house, then do that.  If you are eating sweets or fatty foods you can try to switch to sugar free sweets and fat free foods as this will cut down the calories you are consuming but still give you a taste of something good.  



It sounds like you are eating to relieve boredom which is very normal for most people.  If you can find a hobby or make yourself active for the weekend this will help get your mind off food and you won't eat because you're bored.  In fact every time you feel like eating and you aren't hungry you should immediately go do something such as going to the gym or hanging out with a friend to take your mind off it.

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, December 22, 2012

Nutrition Progress







January 1 starts the new year.  Why don’t we see how many people we can get on board and see how much weight you can lose in a years time?  I’m going to post a weigh in sheet on the 1st of January.  Feel free to write in on the comments section with your current weight and how much you’d like to lose by the end of the year.   

If you feel uncomfortable writing your weight, no problem.  Just let us know who you are and tell us your goal for the new year.  

At the beginning of each month, I’ll do an UPDATE post and everyone can comment and let us know how you’re doing.

This will be a NO JUDGEMENT ZONE.  We are all here to support one another and offer encouragement and advice.   Any negative comments will be deleted by me.  The purpose of this is to encourage you, the reader, to make yourself accountable for your health and to use the year to better your health.  Come share diet and exercise tips with us, let us know what’s working or not working for you.  Tell me what kind of exercises you’re doing, what’s the hardest thing for you to overcome, what dietary changes are you making?

I’m hoping that a monthly weigh in will encourage you to stick with a nutrition program.  I want you to feel like people are on your side.  I want you to have a place where you can come and share your accomplishments with others who struggle with weight issues.  Let’s help each other.



As always, be sure to consult your doctor before beginning any diet or exercise program.  Get a professionals advice on what is the best course of action for you.  Don't attempt anything that may cause injury.  I want to remind everyone that I am NOT a licensed nutritionist so I cannot tell you what to do.  I am only sharing my knowledge with others and sharing my journey.  Consult your doctor for his advice.  
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, December 19, 2012

Eating During the Holidays


QUESTION:

Please help me - the holidays are here and all I see are tables of great food and snacks at every party I go to.  How can I keep from eating everything in sight?  Any suggestions?

What should I be drinking, just water?  How about sparkling water or juices?


Answer:  As far as beverages always stick with straight water, or diet beverages. One of my favorite rules of thumb is to never drink anything with calories even juice.

One really good way to reduce hunger around great food is to first fill yourself up with water.  By drinking enough water where you have to relieve yourself every 45-60 minutes your stomach is sure to remain somewhat full which will cause you to eat less.  Also, before you dive into the less healthy or more calorie dense food you should fill up on raw vegetables.  All the fiber will make you full and keep your full.  I know the temptation is there to eat but i assure you that if you can walk away from that party and honestly tell yourself you did good as far as sticking to your new way of eating you will have far greater satisfaction than if you had eaten a ton of high calorie food.  Some people will say that it is okay to indulge once in awhile or around the holidays.  I somewhat agree with this unless you are not sure you have 100% control over yourself and know that it will not make you return to old eating habits.  If you think you can do this then i say go ahead and eat some not so healthy food but if it's early in your “diet” and you're not 100% committed or adjusted i would suggest staying away from the foods you know are the worst.

Here's a suggestion:  some typical foods found around this time are turkey, ham, mashed potatoes, sweet potatoes, casseroles, stuffing, cooking, and snacks.  When it is before dinner or lunch fill up on the vegetable plate instead of cookies and snacks in order to save yourself 500-1000 calories.  Then when it is time for the meal fill your plate with mostly ham/turkey and salad and a little of the other stuff.  The protein and greens will fill you up the most and save you tons of calories.

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, December 16, 2012

Waist Exercises



QUESTION:

I've been on a diet for about 2-3 weeks now and I've been doing a lot of cardio and weight lifting and i can see results already from the weight training from my biceps. But how long does it usually take to lose an inch on my waist? Because I see no change on my waist at all and I've been doing about 3-5 mph for about 1 hour each day.

Does it usually take a long time?

What exercises do you recommend?

ANSWER:  


The best thing in the world you can do to lose belly fat is to be in a caloric deficit.  You get into a caloric deficit by weight training, doing cardio, and keeping your diet in check.  Aim for a 250-750 calorie deficit every day.  I suggest weight training 3-5 days per week and doing cardio 4-5 times per week.  You need to rest 1-2 days per week in order for your body to recover.  



Losing belly fat is the hardest thing to do for the majority of the population simply due to our anatomy.  This will take longer to lose than anything else but with proper diet and training and dedication to your program you will see results soon.  in order to burn a lot of calories while weight lifting you should only rest 1 minute between sets.  i would do a 4 day weight training split and focus on these exercises: Back: deadlift and bent over rows. shoulders/traps: overhead press and shrugs. thursday: squat and stiff legged deadlift. friday: bench press.  

Click here for the link to my full weight lifting routine.


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, December 12, 2012

Weight Lifting Info




QUESTION:

Hey Tony, I have a question relating to weight lifting. I have been lifting weights for about an hour a day for a week. Is this bad? Or is it okay to lift weights everyday. I looked up resting after weight training but i don't fully understand how long to rest for.  I want to gain muscle, and i love lifting weights. Should i lift and rest the next day, and so on?

ANSWER: 


 In most cases it is healthiest to lift weights 3-5 times per week.  I personally like to do a 5 day split so i can hit all the muscle groups in a more precise way (M-back,T-shoulders/traps,W-arms, Th-legs, F-chest.)  I would say that if you are young you should have no problem lifting 5 days a week and then taking the other 2 days off.  

As you age into your 30+ years it would probably be a good idea to lift only 4 days per week and this would be done by combining days such as doing chest and triceps on the same day and back and biceps on the same day.  This eliminates the dedicated arm day.  


Resting is just as important as training because when you are in the gym you are destroying your muscle and if you do not give that muscle proper rest time to recover you will start to become weaker and no muscle growth will occur.  An hour is just perfect for lifting time as most people will lift 45-75 minutes.  Since you should really only lift 5 days per week max you can do cardio 3-4 times per week if you really want to accelerate fat loss.  If you are going to do this i would do it on your lighter lifting days such as arms,shoulders,chest and one of your rest days.  You should definitely take one whole day of rest without any gym time.
.


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, December 8, 2012

Eating Breakfast

QUESTION:

I would like to ask for your opinion on my diet. I do not eat breakfast in the morning because I do not have time. For lunch at school I usually buy a tuna fish sandwich with french fries and a juice. I would like to know if I should change what I eat for lunch. Then when I get home from school around 2:30 I usually eat a bowl of cereal and have some fruit. Then for dinner I will eat a large salad with shredded cheese and light caesar salad dressing. Should I change what I eat for dinner and after school?

Also, how important is it to eat breakfast?





ANSWER:  In all honesty breakfast is the most important meal because it “kick starts” your metabolism.  if you do not eat breakfast your body has nothing to burn for fuel and therefore your metabolic rate sinks.





Breakfast: eat egg whites and toast this will take 5-10 minutes to make and about 10 minutes to eat.


For lunch: the sandwich is good. get rid of the fries they are loaded with empty calories and trans fat which will clog your arteries guaranteed.  get rid of the juice.  juice is full of sugar which is only going to make you hungrier.  only drink water with all your meals.

Snack: Get rid of the cereal there isn't a single healthy thing about it.  If you must eat cereal get kashi go lean crunch it's a complex carb and has more protein.  The fruit is good; it is slower digesting and will satisfy your sweet tooth.

Dinner: Put lowfat or nonfat cheese on your salads and save yourself some calories and enjoy the extra weight loss. add some chicken or another lean meat to your salad and only use the dressing if you must.

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, December 4, 2012

Late Night Snack Alternatives




QUESTION:

I have two questions...
1) how do you stay healthy when someone else buys your food and you really don't get a say?

2) what do you when your meal times are different everyday? On Saturdays I finish work at midnight and between 10pm-1am I get hungry because I've been up too long...



ANSWER:

1)  I would try to persuade the person that is buying your food to buy you healthy food because you are trying to lose weight and be healthy.  If this doesn't work you can offer to pay half for “your” food.   if this fails then you may have to buy your own food.

2)  if you are hungry at night i would suggest eating lean protein and/or healthy fats.  Lean protein and healthy fats have a very slow digestion rate so they keep you fuller longer.  a great source of protein in cottage cheese because it is a casein protein which is the slowest digesting protein.  you can throw in a tablespoon of peanut butter or ½-1 serving of nuts.  another great snack would be a salad with chicken breast (no dressing.)


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.