Archive for the ‘Nutrition’ Category

Well… It’s that time of the year again. With 2016 coming to a close, building muscle and concurrent fat loss is on just about everyone’s mind.



I’m not a dietician or nutrition expert nor do I market myself as one, but I do want to highlight why most people fall short in their attempt to get results.

Eat More Protein


A constant observation I’ve made in my work as a trainer and a coach is that most people do not get enough protein in their diet, particularly females as they tend not to be huge meat eaters. It’s an ongoing debate as to how much protein you should actually consume.

But, nevertheless, the undisputed way to get lean and improve your body composition is, protein.

It’s painfully obvious, but believe me when I tell you this — rarely are the simple things employed. I’ve had so many consultations in the past where folks claim they’re doing everything they can to get in shape, but the elephant in the room always seems to be a lack of sufficient protein in their diet.

Increase your portion size, make a protein smoothie, add more whole eggs or egg whites, have some greek yogurt — it’s absolutely essential that you get enough daily protein in order to build appreciable size, strength, and muscle.


Moreover, you have to understand that a protein-rich diet does an amazing job at increasing your metabolism and limiting hunger. Couple that with an intense strength training program, and you’re in for a sweet ride.

Wrap- Up


So, by taking this into account, the general recommendation is to consume approximately one gram of protein per pound of bodyweight — watch what happens.

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On a few occasions, I’ve worked with people in the past thinking that just because they invested in my services, results were magically going to be handed to them on a silver platter.

Wishful thinking.



Sorry to burst your bubble, but you still have to work hard. Regardless if you’re working with a professional or not, you’re really not going to look much different with that type of mindset. I’m all for offering some insight, but let’s be real here — it’s pointless if you’re not willing to adhere to some level of discipline.


Countless of times we overlook the value of quality nutrition


Amazingly enough, this dilemma isn’t a rare occurrence. Countless of times a lot of folks across the population overlook the value of quality nutrition.

Yes — you can experience modest improvements in body composition just by training (granted you stay consistent), even more so if you’re relatively new to weight training. But you’re sadly mistaken if you think you can get away with a poor nutrition regimen.


Keep this in mind: the more disciplines you improve, the better the results.


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As human beings, we have a natural inclination to think in the context of right and wrong, yes and no, black and white.  As a result, we overlook this huge gray area that really hasn’t quite established its mark. This blunder is largely due to misinformation that has saturated the fitness industry since the internet came along.

The plethora of misinformation has created so much confusion that it made it really difficult for us to understand what the best approach is.  In short, we became victims of paralysis by analysis.

In this article, I’m going to enlighten you by debunking a number of pervasive nutrition myths, so you can get the ball rolling in the right direction.


Myth 1: Eating smaller meals throughout the day increases metabolism


Perhaps the most obvious of the bunch. For as long as I could remember, we have been led to believe that eating smaller and more frequently would stoke our metabolism. Albeit well-intended and logical, there’s very little evidence that supports that claim. Fortunately, research has shown that there’s no difference between eating six smaller meals, four moderate sized meals, or three big meals.  At the end of the day, if the total caloric intake is the same, your body is still going to induce the same response.

I don’t know about you, but eating smaller meals throughout the day is too much of a hassle and does not fit my schedule. Plus, being hungry all the time is a pain. If it works for you, great. The point is… choose a frequency that fits your lifestyle.

Myth 2: Brown rice is better than white rice


This was another tidbit that I had the misfortune of adopting because it was the norm. Brown rice is more nutrient dense, so it was a no-brainer.  It’s simple logic — you eat the foods that are going to give you the biggest return in your investment. Not so fast! It is slightly more nutrient dense. Just slightly. Here’s the thing: the phytic acid content that brown rice has inhibits proper digestion, so to be blunt, you’re really not absorbing them. All in all though, if you like it, eat it. No right or wrong here. Just putting things into perspective.

But seriously though, white rice for the win ;).

Myth 3: Eggs yolks are bad for you


For decades, we’ve been brainwashed into thinking that cholesterol is the enemy —associating it with cardiovascular disease. There was always this contention that just because egg yolks were high in cholesterol, consuming them was frowned upon.  Let me put it this way, most people would cringe if they saw how many whole eggs I eat in a week.


I know what you’re thinking: this guy is a typical gym douche who can eat whatever he wants and can get away with it. Before you close the curtains on me, eggs are actually healthy for you. Not only is it the most bioavailable source of protein, it’s packed with tons of vitamins and minerals.

Have a couple whole eggs here and there. Nothing to worry about.

Myth 4: Salt causes high blood pressure


Just like eggs yolks, salt has been demonized due to the claim that it causes high blood pressure. The vast majority of medical professionals will be quick to tell you to cut back on salt if that is the case.  What drives me nuts is that they fail to look at your overall lifestyle — it’s less work to prescribe medication and tell you to cut back on sodium than it is to actually ohh I don’t know…educate.

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Contrary to popular belief, optimal sodium intake is essential for optimal health.  It increases blood volume, which then helps deliver nutrients to the body and helps remove waste. More often than not, you’re eating too much processed foods and you’re not getting enough exercise. Simply, moving more proves to be more beneficial than the alternative (as is the case with virtually everything). Remember: it’s much easier to add in, than it is take out. Additionally, reducing your sodium intake poses potential health risks down the road such as: low blood volume, electrolyte imbalance, and chronic fatigue.

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