Quick Tip: Eat the Right Fruit for the Best Body Comp

berries-grapes-kiwi

There is a lot of contradictory advice amongst nutrition experts in regards to carb intake for fat loss, especially those coming from fruits.  Some nutritionists will tell you to aim for three or more servings daily of fruit, while other hardcore low-carb coaches will tell you that all fruits should be completely eliminated if the goal is to lose fat.  The truth, as usual, sits somewhere in the middle.

When it comes to fruit selection, as a general rule of thumb, you should be choosing thin-skin fruits, ones that allow you to eat the skin, over thick-skinned fruits that need to be peeled prior to consumption.  The simplest explanation is as follows: the thinner the skin on the fruit, the higher the fruit’s antioxidant content, as the thin skin means greater exposure to the sun’s rays.  Thinner-skinned fruits also tend to have a higher fiber content and less sugar than their thickly-wrapped counterparts, as most of the fiber is found in the skin itself.

So what fruits should you choose?  Go for things such as various types of berries, apples, peaches, pears, or plums, and limit intake of bananas, oranges, clementines, and tropical fruits such as watermelon.  A six-ounce container of blackberries has less than 100 calories, 10 grams of fiber, and very little sugar.

How many times a day should you eat fruit?  We’ve had the best success keeping it at no more than two servings daily, with the a serving being roughly the size of your fist, and with the best timing being first thing in the morning with breakfast, and after a strength training session, perhaps blended in with your post-workout protein shake.

Featured Recipe: Balsamic Marinated Skirt Steak & Garlic Sweet Potato Fries

We posted a picture of this on our Facebook page last week and we had enough interest in it to warrant posting the recipe.  Super awesome and only takes about 30 minutes from start to finish.

Balsamic Marinated Skirt Steak

2lbs skirt steak (flank steak or flat iron steak will also work but skirt is by far the best)
1/2 cup olive oil
2tbsp Balsamic vinegar
2tbsp spicy brown mustard
1/2 tsp garlic powder
2 tsp Worcestershire sauce
Juice of one lemon or 2tbsp lemon juice
1 pinch ginger
2 packets stevia

In a large glass dish or Ziploc bag, combine all marinade ingredients with the steak and coat completely.  Throw the steak in the fridge while you preheat the grill.  For extra awesome, allow the steak to marinade for at least 30 minutes before grilling.

Grill for 4-5 minutes per side for medium or longer if you like it more done (but it’s skirt steak, so you shouldn’t).

Garlic Sweet Potato Fries

3-4 sweet potatoes, skin on
1/4 cup olive oil
1 tsp sea salt
1/2 tsp garlic powder
1/2 tsp ground black pepper

First, fill a large saucepan about half full of water and bring to a boil on the stovetop (tip: for a faster boil, put the lid on while you heat the water).  While the water is heating, cut the sweet potato into wedges or slices.

Turn your oven on “broil.”

Once the water is boiling, add the sweet potatoes and boil, uncovered, for 5 minutes.

Drain the saucepan and add the sweet potatoes to a glass dish.  Pour the sweet potato marinade over and mix with a wooden spoon or soft spatula (sweet potatoes will be hot, so if you choose to use your hands, be careful).

Lay sweet potatoes on an ungreased cookie sheet in a single layer and broil for 5 minutes per side.

Let cool and serve.  Thank me later.

steak fries

Carbs at Night?

If you’ve followed conventional nutritional methods in the last 20 years, you’ve probably heard it.  Every “expert” weight loss coach, every two-bit 24 Hour Fitness bosu ball trainer, every well-meaning but poorly-educated general practitioner has probably spit it your way at some point: “don’t eat carbs after 6pm; it’ll make you fat.”

At first glance, it sort of makes sense, doesn’t it?  After all, you’re going to bed in a few hours, and all you’re doing is sleeping.  You don’t burn many calories doing that, so all that sugar and starch is just going straight to your lovehandles until they qualify for their own zip code.  Right?  Wrong.

There are a few problems with chopping carbs too early in the day.  First, most of you reading this probably produce an unnecessarily high amount of the stress hormone cortisol, which, when levels get shot through the roof, lead to fat storage in the belly (for more on that, check out this article I wrote a few weeks back).  Not only that, but too much cortisol makes it impossible to relax, which can disrupt the quality of your sleep.  However, one of the easiest ways to get cortisol in check is through something that will raise insulin (no, seriously, go read that article!)  As long as you don’t go nuts, and as long as you pick a nice fibrous source (oatmeal with some heavy cream and a handful of blueberries comes to mind, thank me later), it’ll help you wind down and get some quality rest.

Secondly, your body is actually not slowing down very much when you sleep.  In fact, it’s been shown that when a person with a reasonably healthy metabolism is able to dip into REM sleep at night, their metabolism will actually GO UP.  So that argument doesn’t hold up very well in reality.

Lastly, it’s impractical for a lot of people.  Dinner and evenings tend to be the most social times for a lot of people, whether it be the mom who’s worked all day and wants to sit down to a pasta dish (gluten free, of course!) that she made for her family, or the high-level executive who wants to be able to have a steak and potato with a glass of wine while entertaining a new client, if the goal is to figure out how to balance healthy eating with a normal lifestyle, the window of 6pm, or 3pm, or whatever time window you see get tossed around, doesn’t fit very well.

Again, it just comes down to not overdoing it.  If you annihilate an entire pizza, an order of breadsticks, and a burrito, you will get fat.  But it doesn’t really matter if you do that at 12am, 4am, or 2pm, the result will still be the same.  But if your overall food volume and you’re getting the right amount of protein, fat, and fiber for the day, it doesn’t matter as much what time certain things are eaten in the long term.  So don’t be terrified of having a blueberry after 6pm – trust us, it really won’t automatically make you balloon up.

A Photo Finish

I recently undertook the challenge of giving myself 12 weeks to prepare for a professional photo shoot.  My motivation?  I turn 30 in September and wanted to disprove age as an excuse.  Ever since I’ve been training, I’ve always heard, “oh, wait until you get (insert number here)… it’s way harder now.”  I also wanted to show that you can make a big transformation even when life is not perfect, and still keep with a hard deadline.  In fact, I told the photographer when I scheduled the shoot, “do not let me reschedule this.  If I try to change the time, charge me twice.”

The results were pretty sound, especially for my first time going to this length to prepare for something.  I can honestly say that there is very little that I could have done differently based on the knowledge I had of my body going into prep.  I did learn a few things in the process, though, which I will point out as I walk you through the 12-week process.

Before we get started, here are the big stats:

Diet start: 4/21/13
Starting BW: 165.5lbs
Starting BF: 12.6%

Photo shoot date: 7/13/13
Ending BW: 152.2lbs
Ending BF: 4.9%

On the left, taken one day after starting prep. On the right, taken 3 days before the shoot.
On the left, taken one day after starting prep. On the right, taken 3 days before the shoot.

Training Guidelines

One thing I knew going in is that I didn’t want to write my own training program, because with a newborn baby creating sleepless nights, two other boys who didn’t want to play second fiddle to a baby, a wife who needed my help at home to keep from going insane, and a growing business with over 80 clients to watch over, I didn’t want to be mentally responsible for one more person, even if that person was me.

So I looked at who I know in the fitness industry that has a solid reputation for rapid body transformations, and settled on Ultimate Performance owner Nick Mitchell.  Nick had just put out a book through Men’s Health called The 12-Week Body Plan that details the program he actually used with somebody to prepare them for a photo shoot, so obviously this seemed like a good match.  Knowing that I wouldn’t have access to some of the equipment he used in the program, I had to take some creative license with a few movements, but as anybody with a background in training knows, as long is the program was written with some thought, it’s going to produce results as long as you put your work in outside of the gym.

The Meat (and Nuts) of the Diet

As much as I don’t typically throw this word around, I did, in fact, diet for this photo shoot.  This wasn’t a lifestyle change, this wasn’t a “eat clean 80% of the time” plan; it was a balls-to-the-wall, 100% compliance, DIET.

While I had an idea of how things would go, there was no pre-designed “12 week template” to follow – I had to monitor my progress closely, and make changes based on the outcome of each prior change.  Throughout the entire 12 weeks, nothing really stayed exactly the same for more than two weeks at a time.

A note to keep in mind as you read this: this is not intended to be something that you copy-paste and follow to the letter.  I respond to certain things differently than somebody else, and it has a lot to do with genetics, starting condition, training history, and ability to be compliant.

Ab shot

Weeks 1-2: Keep It Simple, Stupid

I started the intention to go the first several weeks on a low-carb, stripped down diet to accelerate change.  The guidelines were pretty straightforward – I was aiming for 5-7 meals per day, with half the plate being animal protein, and the other half being green vegetables.  That’s about it.  My protein portions averaged 8oz each from bison, beef, chicken, turkey, and various seafood, and vegetable servings averaged about 1.5-2 cups coming from spinach, asparagus, kale, cucumbers, and snow peas.

I also followed the following guidelines for higher-fat protein sources:

  • Red meat was consumed twice per day using leaner cuts
  • Pork (typically uncured bacon) was consumed 2-3 times per week
  • I ate a max of about a dozen cage-free eggs per week

I would usually add a handful of either nuts or pecans to my breakfast, but other than that, everything stayed the same for the first 10 days.  Some people might need to go longer depending on how much you have to lose and how long you’ve been feeding your body refined and processed carbohydrates on a regular basis.

Weeks 3-4: Carb Additions

By the time Week 3 had begun, I  had reintroduced some carbs in the form of Quadricarb, a carbohydrate powder mixed with my post-workout shake.  On days I wasn’t training, I kept things at the baseline from the first 2 weeks.

Since I was still dropping bodyfat and felt good, at the start of Week 4, I added 1 cup of gluten-free oatmeal with a packet of stevia for sweetener, and ate it right before bed.  I used water, not milk or cream, and would also usually add some cinnamon and nutmeg to give it a little better flavor.

By this point, I was also still not doing any extra conditioning, and was only training 4 days a week for about 45-50 minutes each time.

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Weeks 5-6: Kicking In High Gear

Two things happened at this time: first, I began to add additional cardio to my strength training program; second, I began carb cycling to speed up fat loss.

I started using a 5-day carb cycling strategy that fell in line with my training schedule, which looked like this:

Day 1: Back & Shoulders, medium carb day

Day 2: off, low carb day

Day 3: Legs, high carb day

Day 4: off, low carb day

Day 5: Chest & Arms, medium carb day

Things would then start over with Day 6.  Here is how each type of day would look:

Low Carb Day – basically the same as the way I was eating during Weeks 1-2.  To offset the lack of carbs, I would eat red meat, eggs, or pork twice on those days.

Medium Carb Day – 50 grams of post-workout carbs from Quadricarb, and 75 grams from gluten free oatmeal or sweet potatoes before bed

High Carb Day – 75 grams of post-workout carbs from Quadricarb, and 150 grams of carbs from oatmeal or sweet potatoes, spread over 3 meals after training

On medium and high carb days, to account for the increase in caloric intake, I would keep protein sources to white meat and fish after using a lean red meat such as bison for breakfast.

Weeks 7-8

Nothing changed during Week 7 or Week 8; since it wasn’t broke, I didn’t try to fix it.

Weeks 9-10

As I was getting leaner, I started making slight reductions in protein portions, from 8oz down to about 6oz per meal.  As I was getting leaner I required less and less in terms of sheer food volume, and reducing my protein sizes gradually cut down my daily protein and fat consumption.  Veggie intake stayed high throughout.  I also cut extra carbs about halfway through Week 10 (although if I had to do it again, I probably would have left in post-workout carbs, as well as maybe another 50-60g on leg training days).

Weeks 11-12

I continued low-carbing through Week 11 up through the Tuesday of Week 12.  I also added some more HIIT training (more on that later).  On Wednesday, I started adding carbs, about 100 extra grams on Wednesday, 200 on Thursday, and a little over 300g on Friday.  Because I had been depleted for so long, and because I was using clean sources (sweet potatoes and oats) and not garbage foods, my muscles just soaked it right up and it was at this point that my abdominal skinfold was at its lowest, and actually dropped almost in half from Friday morning to Friday night, from 6.8 to 3.9mm.

The Sunday before the shoot, I also ramped up my water intake from 4-5 liters per day to 10-12 liters per day.  On Wednesday, that number dropped to 6 liters, then 3 liters Thursday, and finally 1 liter on Friday.  Since my body was used to a very high water intake, it kept flushing water out even as I was reducing my consumption, giving that dry, vascular look that is usually desired in photo shoots.

*Note: if you are just doing this program to drop fat and do not have a shoot or competition, DO NOT mess with your water intake.  It doesn’t do anything for fat loss and the results will only hold for less than 24 hours.

Cardio and Conditioning

For the first 4 weeks of the program, I did nothing but strength train 4 days per week.  I wanted to see how my body would react to the early dietary manipulations and didn’t want to skew the data with too many variables.  If I were to do it again, I would probably personally add in some HIIT after Week 2, but unless you know your body very well, I would keep it out for the first month.

At Week 5, all I did was add one High Intensity Interval Training (HIIT) workout per week, using sprints for my intervals, either indoors on a treadmill, or outside on a track.  Here is one of my preferred HIIT treadmill workouts:

Sample HIIT Workout
5 minutes @4mph with 5 degree incline
10 rounds of 30 seconds @11mph/45 seconds @4.5mph, no incline
10 minutes @4mph with 7 degree incline
4 rounds of 60 seconds @8mph/90 seconds @4mph, no incline
5 minutes @3.5mph with 5 degree incline

I had a few different workouts I would work through, but that one was my favorite.

At Week 8, I added in 1-2 fasted morning cardio sessions to help drop additional fat.  These were typically done at 5am on an empty stomach, only having black coffee and 20 capsules of branched chain amino acids to help stimulate fat loss and prevent muscle breakdown.  Then I would just do 20-30 minutes of inclined walking at 4-4.5mph on a treadmill.  Boring.

One important note: if your sleep and recovery isn’t tip top, fasted cardio will only make you fatter and more run down.  If you need to cut anything when pressed for time or feeling run down, this is where to start.

Hanging leg raise

Big Finish

The last 2 weeks, I added more HIIT and cut out the fasted morning cardio so I was doing 3-4 30 minute HIIT sessions, either in the morning or evening depending on what my work schedule looked like for the day.

5 minutes @4mph with 5-7 degree incline
8 rounds of 20 seconds @13.5mph/10 seconds of complete rest standing on treadmill rails
21 minutes @3.5mph with 8 degree incline

All training and cardio was cut the Tuesday before the shoot, and from there all I did was rest, foam roll lots, and begin adding carbs back in.

Supplement for Success

I kept supplement use pretty moderate, but there are a few key products that I would definitely suggest if you can afford it.  If not, don’t worry about it – supplements are no replacement for hard training and consistent diet.

Fish oil – 1 gram taken with each meal, totaling 5-7 grams per day, acts as an anti-inflammatory and improves usage of bodyfat for fuel

Holy basil – 2 capsules taken with breakfast and dinner, increases morning energy and accelerates fat loss from the abdomen

BCAA capsules – 3 taken during each rest period of my training sessions, as well as prior to fasted cardio, prevents muscle breakdown and improves recovery

Carb powder – varies with post-workout shake depending on carb cycling schedule

Topical magnesium – 1 pump applied over my carotid artery a half hour before bed to knock me out and improve rest

That’s it.  Nothing crazy, and pretty affordable for a short run.

There you have it – a 12-week guide to big fat loss, and in all likelihood, several pounds of muscle gain as well.  You may have noticed that I didn’t list any cheat meals over the 12 weeks – that’s because they didn’t happen.  When you’re working against a deadline, you don’t always get the luxury of taking your time and worrying about lifestyle compatibility – certain things do get put on the back burner.  But if you work hard and stick with it, it’ll all pay off in the end.

I’d love to hear about anybody who decides to take this challenge on, please leave your thoughts and comments below!

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The Insulin/Cortisol Seesaw: Control It to Lose Bellyfat

*A note to all of you science-minded types reading this – yes, I am purposely omitting some of the more complicated information to make it more accessible to those who need it the most. But if you already know that, this isn’t for you anyway.

Roughly 95% of the clients that we see at All Strength Training come in with primarily aesthetic-minded goals – everything from “flatter abs” to “drop 50 pounds” to “can you get rid of this?” Oh, on that last one it’s important to visualize the client grabbing whatever the afflicted area is and trying to shake it in our face for several seconds, sometimes without breaking eye contact. Weird visuals aside, the point is that we see a lot of people whose main goals are something to the effect of “I want to look better both in and out of clothing”. And out of those 95%, every single one of them is not satisfied with the current condition of their midsection.

The good news? The cause for most of your bodyfat storage in that area is pretty straightforward for the average person – poor blood sugar management combined with too much stress. The bad news? People have a hell of a time figuring out how to fix it on their own, partly because there is a surplus of really, REALLY bad information circulating out there that makes even the most well-intentioned effort to lose some of that trunk fat doomed from the start.

The Culprits: Get to Know Your Hormones

For most people, the way it works is this – poor insulin management tends to create an excess of bodyfat in the sides of the trunk.  Insulin is the hormone produced by the pancreas to help regulate blood sugar after food has been consumed.  Some foods create a larger spike in insulin than others – fat, for example, has basically no impact on blood sugar whatsoever, whereas simple starches such as white flour and cane sugar create an extreme spike in blood sugar, and therefore insulin.  This is not all that unfamilar even to the most uneducated dieter, but there is a little bit more to it than that, which we will touch on later.

Along with insulin, the other major hormone that influences bellyfat, specifically through abdomen, is cortisol, a hormone produced by the adrenal glands in response to stress.  Cortisol is sort of a low grade adrenaline, designed to be released in situations of “fight or flight,” but is also released during any stressful event, from a simple weight training session to a fight with your girlfriend to your 30th late-night viewing of Predator on TBS.

Insulin and cortisol are what are known as “seesaw hormones” – when one spikes in the short term, the other drops, also in the short term.  Allow me to demonstrate a scenario to make this easy to relate.

Is This You?

Our example subject, let’s call him Bob, is an upper-management type who works long hours and doesn’t sleep well.  Bob wakes up after having hit the snooze button one too many times (stress), as is often the case, and runs out the door without eating breakfast (stress).  He will, on the way to work, grab a large caramel frappachino with extra foam (big spike in blood sugar).  He’ll get to the office just in time to lecture a few of his employees for having missed critical deadlines (stress) before diving into a meeting that will last all morning (big drop in blood sugar coupled with more stress).  The meeting will run long so he won’t have time to go out for lunch, so he’ll grab a sandwich out of the vending machine and two leftover donuts from this morning’s meeting (big spike in blood sugar).  Around 3pm he’ll sneak out to grab another big foamy coffee/milkshake combo from the Starbucks across the street to keep him going for the rest of the day because he can’t keep his eyes open anymore (drop in blood sugar followed by spike in blood sugar).  Then he’ll work two hours of overtime trying to get caught up on paperwork (more stress) before going home.  On the way he’ll grab some fast food (big spike in blood sugar) before hitting the sack and tossing and turning for a few hours (more stress).

Look familiar?  Some of you will read that paragraph and laugh, but a large percentage of you read that and thought to yourself “how long has he been following me?”  This is, in fact, a pretty typical day for most modern-day office workers.

In our scenario above, Bob has, in a matter of less than two years, seen his waist size balloon up from a 34 to a 42, and his doctor is now lecturing him on the possibility of needing to go on Metformin to improve his blood sugar.  How did that happen?

For most modern Americans, the day starts off in one of two ways – either A) they skip breakfast, going about their daily stresses with no food to support their bodily functions, stressing the body out more because blood sugar is now low, resulting in hypoglycemia; or B) they eat foods such as lowfat yogurt with blueberries  and a bowl of granola cereal, leading to a substantial spike in blood sugar because all of those foods are low fat, low protein, high carbohydrate foods.

In either of the above situations, you start your day off with low nutrition, unsteady blood sugar levels and lots of stress.  By mid-morning you’re after stimulants such as coffee or Red Bull, either because you haven’t eaten in 14 hours or because what you had for breakfast was so starchy and sugary that blood sugar plummeted after less than 2 hours.  Cortisol shoots up, which makes you crave more sugar, then stress shoots up again from lack of adequate nutrition and the next drop in blood sugar.  Up.  Down.  Up. Down.  Starting to make sense yet?

What You Can Do

The good news is that the changes you need to make to control that seesaw effect are, for most people, straightforward.  Not always easy to implement because you might be breaking habits you’ve held for months, years, maybe even decades, but they are straightforward.

#1 – Improve meal composition.  Most meals you eat should contain moderate amounts of protein (6-8oz for males, 3-5oz for females on average), 1-2 cups of fibrous vegetables, and either good fats (coconut oil, various nuts, avocados, etc.)  or complex carbohydrates (brown rice, sweet potato, quinoa, etc.).  You don’t have to be terrified of eating carbs, but there has to be balance to the rest of the meal, as things like protein, fiber, and fat digest more slowly and will help regulate blood sugar more effectively than eating carbs alone.

#2 – Eat more frequently.  Not for the reason most people think, however – the idea that eating every 2 hours “stokes the metabolism” has been scientifically disproven.  What eating planned meals more often will do is keep you from getting so hungry that you will eventually tear the glass door off of a vending machine to get to a Mars Bar.  If you’re never letting yourself get that famished, you make better choices when you do eat.  Simple.

#3 – Eliminate unnecessary stressors.  Especially if you have a history of eating the way I described above, you have to take additional steps to reduce extra stress that you can control.  Late nights out?  Stress.  Not giving yourself enough time to get to work?  Stress.  Overdoing your training with things like two-hour weight training sessions or long-distance runs?  Stress.  All of these things will be working against you and your new nutritional habits.

For 90% of people, this is exactly where I would start them out of the gate.  It might not be glamorous, but it’s the stuff that produces results right away, and is also going to act as your support structure for when you want to get fancy with blood testing, supplement protocols, and training programs.  If you don’t have that foundation first, your body will crumble.

Quick Tip: Pre-Workout Nutrition for Early Morning Training

It’s important not to strength train on an empty stomach, but it’s also difficult to eat steak and almonds an hour before your workout if you train before the sun is even up. If you can’t get up early enough to have a good meal with real food prior to your session, we recommend this:

  • 8-12oz of black organic coffee
  • 1tbsp organic coconut oil
  • 1/2tsp ground cinnamon
  • 1/2tsp raw organic cacao powder (optional)
  • 10-30g BCAA Excellence 2.0

Mix the coffee, oil, cinnamon and cacao (if desired) and take your BCAA caps with a separate glass of water.  Ladies should take 10-15 caps, and men should take 20-30 caps.  Powdered BCAA is also permissible but unflavored BCAA tastes like battery acid and is not recommended.

Just make sure you finish about 10 minutes prior to your training and you’re good to go!

Guest Post: The Kettlebell Challenge Workout

Zach’s note: Since I have been having a hard time keeping regular content flowing to the site, I’ve asked some of my close friends and colleagues to help out with some guest posts.  Today’s post comes from fellow trainer (and former boss) Forest Vance, an RKC-certified kettlebell instructor from Sacramento, California.  Here we go!

 

I have a new kettlebell/body weight challenge workout for you today … but first, I want to make sure you understand how a workout like this would fit into a long-term kettlebell programming scheme.

Do you stick to a structured and periodized kettlebell program – or do you “mix it up” and change your workouts constantly?

Are you endlessly searching out new kettlebell exercises and workouts to try, at the expense of starting and finishing a single, complete, solidly designed routine?

Bad news – you have Kettlebell ADHD.

All the variety sounds cool at first – new fun workouts, lots of different kettlebell exercises to impress your friends, etc. …

And changing your workouts over time is a good thing to keep your body from adapting.

The problem, though, is that with too much KB exercise/workout variety, it’s almost impossible to learn all the moves correctly in any reasonable amount of time – especially if you’re a kettlebell beginner.

The key is to stick with a program just long enough (typically 4-6 weeks) to see results, but not long enough to adapt and stall out your progress.

Now that’s out of the way:) … on to the challenge workout:

A cool, unique, and fun workout thrown in OCCASIONALLY and at the RIGHT TIME in an established and structured workout program is actually GREAT for accelerating results and keeping your workouts interesting.

Here’s a kettlebell/body weight challenge workout for you … just remember that this is intended as a one-off challenge you do maybe once per month or so – and NOT a regular program:

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise.  Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible.  Do five rounds of the circuit for time.

Watch this video for a full breakdown of the routine:

In summary, challenge workouts are a killer way to accelerate your results and keep your workouts interesting – programmed correctly, and used at the right time.  Use the one in today’s article and video to get you started, and let us know how you do!

Good luck and train hard –

Forest Vance, MS, RKC II

Forest Vance holds a Master’s degree in Human Movement and personal training certifications through the American College of Sports Medicine and the National Academy of Sports Medicine.

He is also a Level II Russian Kettlebell Challenge Certified Instructor, Certified Corrective Exercise Specialist, Certified Performance Enhancement Specialist, and Certified Fitness Nutrition Coach.

Over the last 8 years, Forest has experience as a personal trainer, group fitness/boot camp instructor, fitness manager, and health club general manager.

He currently works as the owner and head trainer at his Sacramento functional training gym.

He also maintains a network of fitness-related websites, makes regular guest appearances on many others, has been featured in national newspaper, radio, television, and other media.

He is the creator and author of numerous books, DVD’s, and digitally delivered workout programs and systems.

To learn more and to get a free copy of his Beginner’s Guide to Kettlebell Training, check out his website at ForestVance.com.

My First Nutritional Cleanse

In the past, my attitude toward cleanses has typically been some combination of “and how exactly is high dosing cayenne pepper and lemon juice supposed to do anything but destroy your toilet?” and “what the hell is a spiritual cleanse?”  However, there is a lot of anecdotal evidence (some real science as well, but it’s not a tremendously well-studied area) that various cleanses and detoxes, when performed correctly with adequate nutritional support, can have a positive impact on health and performance.

I was exposed to Dr. Robert Rakowski’s 7 Day Cleanse a few years ago at my first BioSignature course, when Charles Poliquin explained it as one of the protocols available to practitioners.  Unlike many popular cleanses, this one actually involves more than just a “eat fifty lemons a day for a week” level of simplicity, and has multiple components to support healing of the body.  Here’s a quote I found directly from Charles explaining the cleanse he advocates:

“Before I even get started, I want to be clear in how I define a cleanse. It is the process of improving or increasing the body’s ability to remove toxins from your internal environment. I’m not talking about colonic therapy and I’m not talking about joining Hollywood celebrities at a posh detox center. A cleanse involves reducing the amount of toxins coming into the body and increasing the amount of toxins leaving the body. Another component of a cleanse is to reduce the amount of toxins your body creates which requires adequate nutritional support.”

In essence, here is what is involved:

  • using various forms of medical food powders as the foundation for nutritional support over a 7-day period (best selected based on the individual’s BioSignature results)
  • supplementing with greens and reds “superfoods” and glutamine in between meals to alkalize the body and increase nutritional support of detoxification
  • adding in a limited amount of appropriately selected supplements based on the individual’s needs for the cleanse (examples from the Poliquin line – Yang R-ALA to help chelate heavy metals, P1P2 Balance to support phase II detox through the liver, Magnesium Glycinate and Topical Mag cream to lower cortisol from the stress of detoxing, DIM 2.0 to enhance detoxification of estrogens)
  • various forms of physical activity to increase circulation and help mobilize toxins through the body (strength training, massage, infrared sauna, foam rolling)

I began my first day the day after we returned home from the hospital with our newborn son (because hey, why NOT get it all out of the way at once?) and my daily outline looked something like this:

5am
2tbsp Primal Fiber 2
1tbsp Primal Greens or Reds
1tbsp glutamine
15 BCAA Excellence

7am
2-3 scoops Primal Clear 2.0
1tsp glycine
1 DIM 2.0
1 Calcium D-Glucarate
1 D3 Excellence
2 EPA/DHA 720 Blend
3 Yang R-ALA

10am
2-3 scoops Estrogenomics
1tsp glycine
3 Multi Intense Iron Free
1 Methylator Support
2 P1P2 Balance

12pm
1tbsp Primal Greens or Reds
1tbsp glutamine
1 DIM 2.0
1 Calcium D-Glucarate
1 D3 Excellence
2 EPA/DHA 720 Blend
3 Yang R-ALA
15 BCAA Excellence

2pm
2-3 scoops Primal Clear 2.0
1tsp glycine
3 Multi Intense Iron Free
2 P1P2 Balance

5pm
2-3 scoops Estrogenomics
1tsp glycine
1 DIM 2.0
1 Calcium D-Glucarate
1 D3 Excellence
2 EPA/DHA 720 Blend
4 Magnesium Glycinate

8pm
1tbsp Primal Greens or Reds
1tbsp glutamine
15 BCAA Excellence
4 Magnesium Glycinate

10pm (bedtime)
2tbsp Primal Fiber 3.1
2 ProFlora Excellence
1 pump Topical Mag (applied to the carotid artery)

Each day for 7 days, you also choose 1 green vegetable to eat an unlimited amount of. I shot for at least 3 cups of each veggie per day using the following – broccoli, celery, spinach, zucchini, cucumber, snow pea pods, and asparagus. After the 4th day, roughly 2 cups a day of brown, wild or purple rice are added back in.

For physical activity, you want to do something every day for about 20-30 minutes to work up a sweat and increase circulation, but you do NOT want to increase lactic acid in the bloodstream. I trained 4 days out of 7, picking 2 exercises and doing 10 sets of 3 with short rest intervals. For example,

A1) Heel elevated back squat, 10×3, 40X0, no rest
A2) Romanian deadlift, 10×3, 50X0, 30 seconds rest

I tried to pick weights that I could handily hit at least 6 reps with under normal training conditions. I also did some form of foam rolling every single day for about 10-15 minutes, and did one 30-minute treatment in an infrared sauna to pull out plastics and heavy metals.

I have had a few clients do this before, as well as my wife, and the first few days are typically the hardest (one of my clients once told me she felt like she had been possessed by a demon she was so irritable the first 3 days), but honestly, the entire 7 days was an absolute cakewalk for me. No headaches, no irritability, no cravings, no sprinting for the bathroom to “free the demons,” nothing. When I finished I felt like I could have handled another week of it with no problems. Not everybody tends to be that lucky though, typically 7 days is more than enough time to make changes and see results.

So what results did I see?  During the week my bodyfat dropped from 11.3% to 10.2%, my scale weight dropped from 166 to 158, and promptly rebounded back to 164 within 2 days of eating regular meals, and my training didn’t suffer.  My digestion has also improved and I’ve been able to reduce caffeine intake by about 25% by resting my adrenals for the week.

If you suffer from IBS, extreme fatigue, estrogen management issues, or are likely to have a buildup of toxins circulating in your body (for example, living in a very metropolitan area such as Chicago, Los Angeles or New York), a 7-day cleanse done once or twice a year may be what your body needs to keep progressing.

Get Leaner While Eating Out Part 2: Chain Restaurants

For Part 1 of this series, click here.

We looked at quicker meal options in the first part of this series for those situations where you just need to get a quick lunch or when you’re traveling by yourself and might just want to kick back with something easy to take to your hotel room.  Now, let’s take a look at situations where you may have to go out to a sit-down dinner with co-workers or clients.

One of the things I hear from a lot of nutritional consults that I’ve done is that many people feel pressured into eating a certain way when they go out to business dinners, that somebody may not want to be the odd one out at a table full of their peers.  While understandable to a point, the reality is that you cannot use somebody else as an excuse.  While issues of peer pressure might be difficult to work through when you’re 7 years old and your friends want you to go steal candy from a 7-11 with them, it should not be an issue for a 35 year old adult with a full-time career.  People will always find a reason to give you grief about something you are doing.  It is a fact of life.  However, unless they have agreed to pay for your medical bills when you are diagnosed with an ulcer and Type II diabetes, their opinions mean NOTHING in the long run.

Anyway, back to business.  Let’s take a look at your typical restaurants to see how you can entertain and still stay with your fitness goals.  And remember this key phrase when you find yourself at a restaurant of just about any type: they will make just about anything you ask them to.  Just because a steak, broccoli and sweet potatoes might not be a meal on the menu, if they have dishes that use those ingredients,they will make a special order for you.  JUST. ASK.

But There’s So Much to Eat…

I know, I know.  There’s ten other people with me at this table, and I don’t want to stick out as the party pooper.  So I’m going to do what they do, which looks a little something like this.  First, start with the appetizer 0′ death…

bloomin-onion

…then crush a giant steak with tons of potatoes or french fries…

…and don’t forget to polish it off with some artery-violating dessert…

…then go back to your hotel and do this…

But it doesn’t have to be this way, does it?

How to Survive and Thrive at a Restaurant

I was originally going to go down a list of chain restaurants that are popular for corporate entertainment, but figured it would make more sense instead to give some more fluid guidelines to follow, as there is such a broad spectrum of options that I would never be able to cover it all in one article.  And on the bright side, I am writing this operating under the assumption that you are not the one picking the restaurant and do not have advanced access to the menu.

 Step 1: Ditch the bread.

Sorry, folks, get over it.  If you have control over it, request immediately upon being seated that the server does not bring out the bread basket.  If you’re with half a dozen other people who want it, well… sucks to be you.  But the reality is, you need to have some willpower here.  “I’ll just have one piece” is not going to cut it.

Step 2:  Watch the appetizers.

This is another tough one, but it’s rare to find a safe appetizer when eating out.  Unless you find things like chicken skewers or non-breaded/fried versions of something like calamari, you’ll have to pass.  Instead, scan the menu and decide what it is you want to eat.  Ask that your food be brought out with the appetizer; if that makes you uncomfortable, order your meal and ask that your side salad (with an oil and vinegar dressing, not French or Thousand Island, or God forbid, bleu cheese) come out with the appetizer.  If possible, get a half-portion of grilled chicken on your salad so you have something more substantial until the entree comes.

Step 3: Meat and veggies for an entree.

Doesn’t matter where you’re eating, this should be an option.  Olive Garden?  Get the Mixed Grill with no potatoes.  Red Robin?  Gourmet cheeseburger with a lettuce wrap bun and side salad instead of fries, or the Ensenada Chicken Platter with no ranch sauce.  Don’t see it on the menu?  ASK.  No excuses here, just do it.

Step 4: No booze.

Water with lemon, unsweetened tea, or coffee.  Can’t handle going to dinner and not getting alcohol?  That makes you an alcoholic.  If you’re not an alcoholic, you can make it through a meal without booze.  I don’t care who else is there, alcohol is not an obligation at dinner, or any meal.  If you’re not dieting and just trying to live healthy, 4-6oz of red wine won’t kill you.  But if you want fat loss?  Nope.

Step 5: Dessert?

Fresh berries & whipped cream.  You may have to deviate off the given menu here, but there aren’t many places who don’t use these components in their desserts, so they should be able to accommodate.

Stay the Course

I hear a lot from people who have to eat out sometimes 10, 15, or even 20 meals a week when they’re traveling or because their job requires a lot of corporate entertaining.  If 25-50% or more of your meals are eaten away from your own home, you CANNOT make a lack of willpower your excuse for overdoing it when you eat out, or you will not succeed in changing body composition.  There is no magic trick here.  It would be great if I could give you better answers, but this is how it goes.

Have questions?  Ask in the comments and I’ll do my best to answer thoroughly.