Lean: Shedding Fat while Keeping Hard Earned Muscle Mass
By Frank Gigante (GYMFACE Pro Sponsored Athlete / Trainer)
the warmer weather approaches, I am increasingly asked questions
surrounding how to burn bodyfat without losing muscle mass. Whether
losing weight is for health and exercise purposes, simply to look
good during the summer months or to prepare for a competition,
the goal is still the same – shed fat and not just pounds.
We work hard to build muscle and don’t want it stripped
away while we cut down for any reason.
When I decided to do my first competition
I lost about 40 pounds from my bulky state to the weight I arrived
at on contest day. I hadn't done any consistent cardio in ages.
This was not the best approach, but it taught me a great deal.
Since then I have kept within 15-20 pounds of competition form
so it's a more calculated process.
When it comes to losing bodyfat,
most people's first thoughts revolve around not eating and endless
hours of cardio. These are not the best ideas, nor do I encourage
either one of them. Your body needs fuel. By not giving it the
fuel it needs you will do more harm than good. The key is to fuel
the body with food choices that will help it run at optimal levels.
Cardio is the key to losing bodyfat, especially those last few
stubborn areas. However hours upon hours of cardio is not the
Let’s first dispel some common
misconceptions and mistakes when it comes to shedding bodyfat
and getting into better condition.
1. “Get washboard abs and
be ripped in just 2 weeks.” By looking at all the weight
loss ads on tv they would have you believe that you can drop weight
quickly and in a very short time. It's bogus and not the case.
No one wants to hear or admit it, but it takes time. The extra
weight didn't appear out of nowhere and it won't disappear in
the blink of an eye either.
2. “To lose weight you need to go on a diet.” Dieting
is not the answer. Diets don't work. Neither does starving yourself.
Even when preparing for a contest I do not starve myself in an
attempt to be leaner or lose weight - that is a sure fire way
to actually have a greater percentage of bodyfat while your body
uses muscle tissue for fuel. Skinny and thin does not mean lean
and toned or muscular.
3. “Cardio is all you need.” Completing hours of cardio
at the gym is not the answer either. You are trying to build and
sculpt a tone, lean, and muscular physique. Stripping it all away
with hours of cardio is definitely not your goal. Yes you will
need cardio to burn extra calories, but more is not always better.
You want to burn calories and lose fat, but you are trying to
protect the lean muscle mass you have worked so hard to gain.
The misconceptions above are based
partly in truth, but all too often get misinterpreted and used
in the wrong way.
Let’s look at how each of
these steps can be used in a more efficient and practical form
to lose bodyfat and retain muscle.
1. Create a long-term plan. Early
on if you have never done consistent cardio you may notice you
lose a fair amount of weight from week to week. This is not the
norm. You can expect between ½ lb. - 2 lbs. on average
per week. This is a slow process so if you have a certain event
or time of year by which you want to have that lean physique plan
it out well in advance. Depending on how much fat you want to
lose, it is not unreasonable to take 3-4 months to accomplish
your fat loss goal
2. Choose your foods carefully. The key to successfully losing
bodyfat and not just body weight is in your nutrition. If you
want your body to be running at high efficiency, then you need
to feed it with high efficiency fuels. As I mentioned earlier
you do not want to rely on cutting calories to lose fat. You want
to feed your body with nutritious complex carbs, lean protein
choices, and some healthy fats to meet the demands you are placing
upon it through exercise and cardio. As you build your nutritional
plan, ultimately you want to choose low glycemic carbs such as
oatmeal, brown rice, yams, and whole wheat /grain breads, which
will supply you with consistent long lasting energy throughout
the day, whole foods that are not processed, and foods without
a lot of natural or added sugars.
3. Cardio is a powerful tool. With a consistent and effective
weight training plan in place, as well as a focused eating plan,
you now need that one extra piece that will help boost your metabolism,
burn body fat and help you reach your ultimate goals. That is
where cardio comes in. Cardio is the tool that will give you the
final push to take you where you want to go. It needs to be carefully
planned out as well, just like weight training and nutrition.
Cardio exercise can be done in many forms. Choose the style of
cardio that you feel is right for you and that you will enjoy
doing. Maybe, tolerate is a better word than enjoy, but if you
are going to dread a certain cardio exercise, then choose something
else because you will not stick with it long enough to see results.
While low intensity, steady state
cardio is a great workout and very much a staple in most cardio
programs, you may also incorporate high intensity interval training,
or HIIT, which is great for burning bodyfat while retaining muscle
mass. However, a bit of caution, you should rely on a mix of both
forms of cardio to burn bodyfat. Given that you are pushing your
body hard in your weight training sessions, HIIT cardio is very
taxing and solely relying on this from of cardio may lead your
body not being able to fully recover from your workouts and the
cardio, which will negatively impact your efforts.
Also, as summer time approaches
think unconventional – cardio workouts do not need to be
restricted to a gym and exercise equipment. Besides running or
walking, get creative and create outdoor cardio circuits, use
staircases to create a HIIT circuit, bike ride, rollerblade, or
whatever else you have available to enjoy the outdoors and complete
some aerobic activity.
professionals can help those struggling with eating disorders
By Jodi Rubin, ACSW, LCSW (reprinted with permission from Jodi
Eating disorders have always been
my passion. They have been my specialty since I began my LCSW
private practice more than a decade ago. Over the years, I’ve
directed a program for eating disorders, created the eating disorder
curriculum for NYU’s Graduate School of Social Work, and
have done a few other things. Yet, I have not found a way to connect
my love of healthy fitness and honoring one’s body with
my passion for helping those struggling with eating disorders.
The issue of eating disorders
within fitness centers is a ubiquitous one. I’ve seen people
spending hours on the treadmill, heard countless patients recounting
their obsessiveness with the gym, and others seeming as though
their self-esteem became immediately deflated if they couldn’t
work out hard enough, fast enough or long enough. The research
I have done has revealed that the presence of eating disorders
within fitness centers is “sticky” and “complicated”
and gets very little attention. Through no fault of anyone in
particular, if people aren’t given the education and tools,
then how can anyone feel knowledgable and confident enough to
address this sensitive issue?
I went directly to fitness professionals
to see what they thought about eating disorders within the fitness
industry. As I suspected, it was clear that there was not a lack
of interest in this issue. Quite the contrary. Most, if not all,
of those with whom I spoke were eager and excited to finally have
a forum in which they could learn about eating disorders and how
to approach the issue. That’s when DESTRUCTIVELY FIT™:
demystifying eating disorders for fitness professionals™
was born. I created this 3-hour training with the goal of educating
those within the fitness industry about what eating disorders
are and what to do if they notice that someone may be struggling.
It has since been endorsed for continuing education by both the
National Academy of Sports Medicine (NASM) and The American Council
on Exercise (ACE) and has sparked the interest of variety of fitness
clubs. Destructively Fit™ was also recently featured on
RateYourBurn. Check out their blog for the interview!
Some stats for you…
• 25 million American women are struggling with eating disorders
• 7 million American men are struggling with eating disorders
• 81% of 10 year old girls are afraid of being fat
• 51% of 9-10 year old girls feel better about themselves
when they are dieting
• 45% of boys are unhappy with their bodies
• 67% of women 15-64 withdraw from life-engaging activities,
like giving an opinion and going to the doctor, because they feel
badly about their looks
• An estimated 90-95% of college students diagnosed with
eating disorders are members of fitness centers
Read more about Destructively Fit™
on destructivelyfit.com. You can also follow Destructively Fit™
on Facebook and Twitter. Help spread the word and be a part of
Jodi graduated with a B.A. in Psychology
from SUNY at New Paltz and earned her Master’s degree in
Social Work from New York University. In addition to over a decade
of work as an LCSW with individuals, families and groups in her
private practice, Jodi created Destructively Fit™, a training
that addresses eating disorders within the fitness industry. She
is a former director of Day Treatment at The Renfrew Center for
Eating Disorders, a founding member of Metropolitan Psychotherapy
and Family Counseling Practice and serves on the Clinical Advisory
Board of Seleni Institute. Jodi is the creator of a curriculum
on eating disorders for the Graduate School of Social Work at
New York University and has been teaching this course, as well
as guest lecturing in the NYU Post-Master’s Program, for
the past many years. Jodi is a contributor to We Are The Real
Deal and actively lectures and teaches students, families and
professionals throughout the metropolitan area about the etiology,
prevention, treatment, assessment and work with eating disorders.
Through psychotherapy and supportive work with adolescents, adults
and families, Jodi works to create a secure sense of self, increased
self-esteem and a healthy relationship with self and others. She
works with an eclectic person-centered approach and tailors her
practice techniques to the unique needs of each individual. Please
feel free to contact Jodi directly in her Greenwich Village office,
Ness BS, CES, CPT
Internationally Sought After Exercise Physiologist, Personal Trainer,
Ness, BS, CES, CPT is an internationally sought after Exercise
Physiologist, Personal Trainer, and Educator. She is the Co-Founder
and CEO of Catalyst Fitness. In addition to numerous local awards
Valorie is the 2013 PFP Trainer of the Year and the recipient
of the 2009 Business of the Year in her hometown of Atlanta, GA.
She is a Master Trainer for ACE, IndoBoard, and SURGE. More information
can be found by visiting her website at http://www.catalystfitness.com
Valorie holds a BS in Food and
Nutrition with a minor in Athletic Coaching from Minnesota State
University. She is a Master Trainer for the American Council on
Exercise and holds personal training certifications through ACE,
NSCA, and NASM. She is currently pursuing an additional certification
through PTA Global. In addition to being a nationally recognized
speaker and educator on health and wellness subject matter, she
is an Instructor of CPR, AED, and First Aid Training for the American
Breaking News: Valorie
was voted 2013 PFP Trainer of the Year!
As a personal trainer, Valorie exhibits a motivating hands-on
training style. She enjoys the professional challenge of providing
people with real world solutions to real world problems. She finds
great joy in helping clients become pain free in their movement
and activities of daily life and recreational interests. Valorie
has numerous experiences with positive outcomes working with those
who have experienced a loss in their mobility due to injuries
sustained in motor vehicle accidents, or from frozen shoulders
or knee surgeries, and those who suffer from various diseases
such as Multiple Sclerosis, Breast Cancer, Parkinson’s and
Valorie also enjoys working with
athletes. As a competitive athlete in practically every sport
(yes, you name it, she has conquered it) she is in a unique position
to train most any athlete. She has competed in and helped others
achieve amazing results in Triathlons, Half Marathons, Marathons,
competitive and recreational Road Races, Cycling, Golf, Tennis,
Gymnastics, Swimming, Soccer, Body Building, and Polo.
For her personal enjoyment and challenge, Valorie competes in
5K’s, 10K’s, Half Marathons, and is a successful Sprint
Triathlete. Some of her recent accomplishments include: winning
her age group at the Indian Trail Sprint Triathlon in 2008; placing
second in her age group in the Coliseum Rock and Roll Sprint Triathlon
(2009); placing second in her age group at the West Point Lake
Triathlon (2009); Top 15 age group finisher in the Iron Girl Sprint
Triathlon in Georgia (2008 and 2009); and winning the 2010 Life
Time Fitness Indoor Triathlon Open Female Division.
It is her love of fitness that
keeps her excited about her career and her competitive nature
that pushes her to continuously challenge herself to be the best
she can be. Ultimately, if you have the true desire to become
a better you, Valorie can assist you with your fitness dream whatever
it may be. The combination of her ability to educate, motivate
and lead by example is what makes her special.
A wall can be an excellent prop (if you will)
to use for your workouts. It can either assist you, or challenge
you. Today I put together a series of exercises that do a bit
of each. It's a 20-minute workout, but remember, just cuz it's
short dun mean it's easy!
Just need your bod, some wall space, your water
bottle & a towel.
"Let's put our hands up... like the WALL
can't hold us!!!!" ;-)
Here's the workout:
90 seconds of Wall Sits
1) Wall Jumps (R)
2) One-arm Push-up (R)
3) Back Kicks (R)
90 Seconds of Plank Reaches
1) Wall Jumps (L)
2) One-arm Push-up (L)
3) Back Kicks (L)
Then we repeat. If you are really feeling up
to it, do a 3rd round!
It’s been close to 90 in the city these past few days and
wow I can really feel it, especially being 9 months pregnant!
If the summer heat is starting to get you down, try these yoga
poses to help you cool off.
Lion’s Roar—this pose
will help cool off a hot body and a hot head. Sometimes the summer
heat makes us just want to scream, so go ahead! Start in a kneeling
position, and inhale a deep breath as you pull your fists towards
your belly as you round your back. Exhale, come up on to your
knees, fling your arms out to your sides and stick out your tongue
as you make a load roar. Gaze up towards your forehead and really
let it all out. Dogs pant when they get overheated, so we can
do the same thing in yoga. When you breathe out through your mouth,
you let go off hot air and cool off.
Pigeon—Anytime our forehead
touches the earth, we get a cooling sensation. Standing postures
and vigorous arm balances will heat us up. When we need to cool
down, it’s a good idea to get low to the ground and do more
restorative stretches and hip openers. Start on all fours, slide
your right shin forward and parallel to the front of the mat,
as you lengthen your left leg long behind you. Make sure your
hips are square the front and walk your hands forward and rest
your forehead on the floor. Hold for 8-10 breaths and repeat on
the opposite leg.
Goddess Pose—Lying down on
your back and letting the floor support you as your knees drop
open to the side, you will feel your body letting go of heat and
relaxing. You can place a cool compress on your forehead here
or an eye mask over your eyes. Blocking out the light can help
us cool off, as can the opening of the inner thighs and groin
muscles. Play some gentle, soothing music and turn on a fan; or
if you’re outdoors, lie in the grass or on the beach and
imagine a cool breeze sweeping over you.
Make sure to always stay hydrated
by drinking plenty of water this summer. If you’re a fan
of the Bikram style of yoga, give yourself ample time to cool
off after class before heading outside in to the heat again. Listen
to your body and your breath and enjoy a popsicle or scoop of
dairy or non-dairy frozen dessert. I love to freeze grapes, pineapple,
watermelon and strawberries and add them to my water or just eat
them as a frozen treat.
(Recipe provided by The Culinary Institute
legs - 12 ea.
Salt and pepper to coat the chicken
Kaffir lime leaves, - 10 ea.
spines removed, finely chopped
Almonds, blanched, - 15 ea.
soaked in water for - 3 hours
Lemongrass, finely chopped - 6 Tbsp.
Shallots, finely chopped - ½ cup
Garlic cloves, peeled, sliced - 10 ea.
Red jalapeño peppers, sliced - 8 ea.
Coriander seeds, toasted, ground - 2 tsp.
Turmeric - 1 tsp.
Coconut milk - 16 oz.
Palm sugar - 3 Tbsp.
Salt - 1 Tbsp.
Vegetable oil or left over oil from - ¼ cup
making the crispy shallots
Lime, juice of - 1 ea.
Salt and pepper to taste
Water - ½ cup
Lime, cut in wedges - 2 ea.
Cilantro sprigs - ½ bu.
Crispy fried shallots - ¼ cup
Serundeng (recipe follows) as desired
cook, scraping the bottom of the pot until the
mixture is aromatic and has thickened to the consistency of tomato
paste. Cook until the oil starts to separate from the purée
and the purée begins to darken. Whisk in the remaining
8 ounces coconut milk and season with salt, pepper, and a squeeze
of lime juice. Adjust the consistency of the sauce with up to
1 cup chicken broth. Return the chicken to the sauce and cook
it covered over a low heat until the meat is tender and cooked
through. At this point the chicken can be held in the refrigerator
for 3 days.
5. Heat a charcoal grill or a broiler. Brush the chicken lightly
with the sauce. Grill/broil the legs for 3 to 4 minutes on each
side over moderate heat. Place on a platter and pour sauce over.
Serve with lime wedges, sprigs of cilantro, and serundeng (recipe
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
The Key To Fitness Success
By Debi Silber, MS, RD, WHC, FDN The Mojo Coach?
seeing results from your workouts? Getting frustrated with finding
the right fitness routine? The problem may not be with your fitness
program but with a lack of consistency. Consistency is the key
to making exercise a lifelong habit...and getting results. Here
are a few tips to help you stay consistent.
in the morning. As the day progresses, tasks, chores, responsibilities
and fatigue can often knock exercise right off the list of priorities.
By exercising in the morning, fewer distractions come up and can
help ensure you get your workout in. Not a morning exerciser?
If possible, try to go to sleep a little earlier so you’re
not skimping on your sleep. Then, set the alarm to get up 15-30
minutes earlier on the first day. Commit to a “no snooze
button” rule and slowly get out of bed. Next, before you
leave your bedroom, immediately put on your workout clothes. It
gives you that mental push to get your workout in so you don’t
reconsider or get sidetracked.
a plan to prevent boredom. Just as you get bored, so does your
body. If you stay with the same routine, you’re body doesn’t
have to work as hard to get through it and you won’t see
the results you’re hoping to achieve. Could you have one
routine for Monday, Wednesday and Friday and another for Tuesday,
Thursday and Saturday? How about mixing it up with a variety of
classes, DVD’s, running routes or fitness equipment? What
about changing the levels of intensity on your treadmill by throwing
in some sprints, doing some plyometric moves or jumping rope?
By creating a plan to keep your routine fresh and challenging
you’ll be more likely to stick with it, stay consistent
and see results.
3. Set realistic
and achievable goals. Your goals should be challenging enough
so it’s something to strive for yet realistic enough so
that you can enjoy the feeling of success once you achieve them.
To have a goal of losing 20, 50 or 100 pounds or getting toned
and bikini ready is great, but how can you break that down so
it doesn’t seem like a huge mountain to climb? A simple
way to do this is to set a yearly goal, then break it down to
months, then weeks and finally into what you need to do each day
in order to achieve your ultimate goal.
4. Track of your progress. If your
goal is to lose weight or train for a specific event, find a way
to track your progress so you can stay motivated and enjoy the
feeling of progress. It can be as simple as marking days off a
calendar, keeping a fitness or food journal, or creating a system
of your own. It doesn’t matter how you track your progress
as long as you keep it simple enough so you can easily add it
to your routine and see how you’re moving towards your goal.
There are also some great apps you can download which can help
you track your progress along with helping to keep you motivated.
5. Keep it fun. Discover your unique
“fitness personality” to create a program you find
fun and enjoyable. Maybe that means a class, an organized sport,
DVD’s, finding a like-minded fitness buddy, or loading up
your IPod with upbeat songs and hitting the pavement. The more
you learn about what you need so that exercise becomes fun, the
longer you’ll stick with it and the more you’ll see
results. It’s all about finding something you enjoy and
creating a routine around it so you’ll look forward to getting
your workout in.
7. Celebrate success. Once you
reach a goal, even if it’s a small one, be sure to celebrate!
Whether that means treating yourself to a new song for your music
playlist after each workout, some downtime, a manicure, getting
together with friends, new exercise clothes or equipment, it’s
important to acknowledge and recognize your achievements. It gives
you an opportunity to be proud of yourself and keeps you moving
Just as the key to real estate
is “location, location, location” the key to exercise
results can be found with “consistency, consistency, consistency!”
By working towards being more consistent with your fitness, you’ll
be on your way to creating and maintaining that sleek, lean, toned
and healthy body you want.
Debi Silber, MS, RD, WHC, FDN The
Mojo Coach®, founder of http://www.TheMojoCoach.com
is a leading health, fitness, wellness, lifestyle, self-improvement
expert and THE secret behind some of the healthiest, most dynamic,
energetic and successful people today. Sign up for Debi’s
deep dive video training series including “The 8 Habits
of the Healthy, Happy and Successful”, her proven “One
More” strategy, receive your own Lifestyle Success Tracker™
and so much more!
Health & Fitness
a Home-Based Business? Start Here
Submitted by: Frank Rotella (Financial Advisor with LPL Financial)
thinking of setting up an office in your home, there are a number
of considerations you'll want to take into account.
Zoning and Insurance
Perhaps the first issue you'll need to address is making sure
your home business meets zoning regulations and that any required
licenses or permits are obtained. Many towns and homeowners associations
have restrictions on home business activities. If customers will
be coming to your home, you may need to comply with other requirements
as well. These include parking, disability access, and display
of advertising. If you rent, check your lease and consult your
landlord. It's also a good idea to tell your immediate neighbors
what you plan to do so that they bring their issues to you directly
rather than to the landlord or association.
You should also check your
home insurance policy to make sure that "commercial"
activities are covered. Most home policies do not cover claims
arising out of commercial activities in a residence. If your business
involves any activities that might increase the likelihood of
slips or falls or damage to property, consider expanding your
property loss and liability coverage.
A major factor to consider when operating a business from home
is technology. The significant advances in Internet technology
and home office equipment in the past 20 years have made working
from home easy and realistic for a growing number of people. Yet
there are several factors you should consider, including:
• Systems support -- Make sure you have somewhere to go
when you have systems problems. Find a local techie you can rely
on to resolve systems issues quickly and effectively.
• Backup -- A common oversight of many home businesses is
systems backup. Save your work often, back up your files regularly,
and make sure you have an alternative should your computer suddenly
crash. Losing your files could mean losing your business.
• Internet access -- High-speed access to the Web, via cable
or DSL, is a necessity for most home businesses. Check with your
local phone and cable company to see what's available in your
• Upgrades -- The average computer is virtually obsolete
in just three years, and most of the widely used software applications
come out with new versions every two years, so keeping on top
of technological advances is an ongoing effort.
If you operate a business out of your home, the IRS may allow
you to deduct expenses associated with your home office. For sole
proprietors, this is done on Form 8829 (Expenses for Business
Use of Your Home). These may include phone, internet access, and
various maintenance expenses, as well as a portion of your rent
or mortgage and property taxes,1 association fees, insurance,
and other expenses, based on the percentage of space in your home
that the office occupies.
To qualify for these deductions,
there are certain requirements you must meet. The home office
must be used "exclusively" for business; a guest room/office
will not qualify -- nor will any other shared space. Although
the office doesn't have to be a separate room, it must be a "defined
separate space" used exclusively for business. To take a
deduction for phone expenses, the IRS generally looks for a separate
line devoted solely to the business. The same applies to cell
phone and Internet service.
The key to claiming any of these deductions is to prove that they
are necessary for and confined to business use. Accordingly, it's
a good idea to keep accurate records and back up your space-based
deductions with photos of the office in case you are subject to
an IRS audit.
Frank Rotella is
a Financial Advisor with LPL Financial (LPL Financial
Member FINRA/SIPC ). email@example.com
Securities and advisory services offered through LPL Financial,
A Registered Investment Advisor – Member FINRA and SIPC.
Knee pain? Ryan Krane, creator
the Krane Training Method suggests two stretches to alleviate
knee pain by realigning the pelvis, and strengthening the inner
quadricep and the calf muscle.
Ryan Krane is a certified
Corrective Exercise Specialist and one of the leading fitness
consultants specializing in corrective exercises in the Los Angeles
region. He is helping clients become healthier and pain free with
his brand of corrective exercise called The Krane Training Method?,
which combines flexibility, posture and strength training movements
to help clients remedy chronic ailments such as back pain, shoulder
pain and other common body aches. Sign up for
Ryan’s Pain Free Living Tips newsletter that features topics
related to health/fitness, corrective exercise, and how to prevent