What is Chelation?

Sunday, December 6, 2009

Chelation is derived from a Greek word "chele" meaning claw and the ligands form a clawlike resemblance around the central atom. Just imagain a claw of a crab or lobster. The above diagram is what the compound looks like.

First off the definition of chelation is: “the formation or binding of two or more separate bindings between a polydentate ligand (multiple bonded) and a single central atom. “They are chemicals that form soluable, complex molecules with certain metal ions, inactivating the ions so that they cannot normally react with other elements or ions to produce precipitates or scale.” Simply stated chelated means firmly attached, usually with an organic component or an amino acid which will prevent the two from not working together in the digestive track.

Now you are probably saying what does all this mean? I don’t understand this. Well it simply means that it is a natural process in which an amino acid binds to a nutrient which will allow the nutrients to move freely around without the interaction of other nutrients which will pull them apart thus resulting in lack of total nutrient utilization within the body. The way this works is by either amino acids, organic acids bind with the nutrients and form a ring around it and act as a protective barrier to protect the nutrient from being pulled away by precipitation as it passes through the cell membrane.

Chelated compounds are debated as being better than most other forms, however it is not always better for some minerals such as calcium and magnesium. Inorganic compounds of calcium carbonate and magnesium oxide are very easily separated and leaves the calcium and magnesium ions to be easily absorbed and utilized within the body. Chelation of these nutrients will slow down and hinder the utilization. The same goes for zinc.

If you find a chelated product for zinc, magnesium, or calcium, then do not get it as it is not worth the increased price as it does not absorb as well in the body as would other minerals that are chelated.

How Do I Know What Multi Vitamin / Multi Mineral To Take?

Friday, November 27, 2009

Most of your vitamins and minerals that you take in come from food. However most people don’t consume enough of the right kinds of foods to ensure that they are getting the sufficient amount of all the nutrients needed for the body to perform properly. Adding a multi vitamin / multi mineral to your diet helps ensure that you are getting all of them in so you can function.

What is a good one to take? Well there are two kinds of multis. Synthetic and natural. The best multis to take are the ones that allow the body to easily absorb the nutrients they contain. Synthetic multis are a cost effective way for manufactures to produce, and often times the body does not recognize them and are not fully utilized but rather discarded as waste. Natural vitamins come from whole foods and not from a chemical. Ideally you want to look for a natural chelated vitamin. Chelation is a process in which the vitamins are processed for the body can use.

Don’t base your decision solely on price but you should know that the cheaper vitamins are usually a synthetic and the more pricey ones are either natural, chelated or designed in a specific way for your body to properly absorb.

When you are looking for a multi to take it should be noted that it is not physically possible to put all of the proper quantities into one pill and it usually will be in a few pills.

I suggest you do your research on a supplement company that you are deciding on. I recommend a product called Blend from One Bode. It is an all natural and organic chelated multi vitamin / multi mineral. If you want to check it out here is the link

http://mikeburns.onebode.com/public/products/details.aspx?model=Blend&

What Are Triglycerides?

Triglycerides are a fat found in your blood and are the most common kind of fat found in the body. It is a combination of animal and vegetable fats, and in its chemical form its three molecules of fatty acids combined with glycerol. It is the major source of energy found in your body. The excess of calories not used from when you eat food are converted into triglycerides and stored in fat cells.

Triglycerides are not only present in fat but also in carbohydrates. Most carbohydrates are converted into triglycerides by the body. A diet low in fat but high in carbohydrates may increase triglyceride levels. Both protein and carbohydrates provide energy to the body, but triglycerides provide twice that.

Normal triglyceride levels within the body are essential for good health but when the levels are elevated high then they become associated to group of problems knows as metabolic syndrome. Metabolic syndrome is a combination of a group of issues such as: high blood pressure, high blood sugar levels, low good cholesterol (HDL), high triglycerides, and excess of fat around the waist. This is something that will lead to stroke, diabetes, and heart disease. It is also linked to pancreatitis, which is an inflammation of the pancreas resulting in severe stomach pain.

The American Heart Association (AHA) has set the following guidelines for Triglyceride levels:

< 150 mg/dl are considered normal

150 – 199 mg/dl is considered borderline high

200 – 499 mg/dl is considered high

500 > mg/dl is considered very high

A way to control levels of triglycerides is to exercise regularly and eat a well balanced diet. If you are obese then by losing weight will significantly help lower levels. Some cases require medication which would need to be prescribed by a physician.

What Are Trans Fats?

Trans fats are not good for you. They are also known as Trans Fatty Acids or even Partially Hydrogenated Oils. They are created as an industry process by adding hydrogen to liquid vegetable oils to make them more solid. Trans fats give a more desirable taste and texture to foods and help them to last a much longer time. Fast food restaurants deep fry foods in trans fat oils because they can be used in commercial fryers many times over.

Trans fats raise your bad Cholesterol Levels (HDL) and lower your good Cholesterol levels (LDL). Some of the problems that arise from consuming trans fats are an increased risk in developing diabetes, stroke, and heart disease, cancer, low birth weight, obesity, and low immune function.

Here are some foods that contain trans fats: French fries, doughnuts, fried foods, stick margarine, pizza dough, crackers, pastries, cookies, biscuits, pie crusts, imitation cheese, chips, chocolate, shortenings, and vegetable oils such as Crisco.

Now here is the kicker. You want to limit your daily intake of trans fats to 1% of your daily calories. For instance, if you are consuming 2000 calories a day then you want to consume no more than 20 of those calories from trans fats. That’s about 2 grams a day. The way you measure your daily trans fats that you consume is that you look at the nutrition facts on the packaging of the foods that you are eating before you eat them so that you can adequately measure the proper proportion. You would also want to avoid any foods that list hydrogenated oils as an ingredient. When cooking try to use natural vegetable oils or animal-based fats.

Why Am I Sore After I Work Out?

Well congratulations to you first off for getting soar. Believe me it is a good thing. Here is why. The soreness that you are feeling is actually tiny tears in the muscles that have been created by working out intensely enough. This is a good thing because once the muscle is broken down then it will heal and regenerate more muscle fibers thus making the muscles bigger and stronger.

Here is how it works…when you exercise you are using your muscles to move and lift. As you start incorporating weights and increasing the amount of weight and keeping the intensity levels high then you are creating tiny tears to the muscle and are breaking it down. As the muscle tears you incorporate more muscle fibers to aid in the lift. After you are done exercising you may either later in the day or the following day feel very sore. This is known as Delayed Onset Muscle Soreness (DOMS).

When you leave the gym and finish your exercising your body will regenerate the damaged muscle tissue and make it bigger. This happens with proper nutrition and rest. The muscles do NOT grow as you are lifting weights, they only grow when you are resting and healing. It usually takes about 72-96 hours before you can work the same muscle group again. This will ensure that it is getting ample rest and healing time.

DOMS pain is considered a result from a good workout. It shows that your intensity level what high enough to keep breaking down the muscles used so that they can regenerate and heal bigger. Eventually you will hit a plateau and the muscles will cease to break down. That is why it is important to constantly change up your routine, intensity, styles, resting times, etc so that the body does not know what to expect and the muscles will constantly be in a state of shock and will keep breaking down for more rebuilding.

Sample Diet for Putting on Size

Sunday, October 25, 2009

Breakfast
3 whole eggs
4 egg whites
2 packets Cream of Wheat
1 scoop whey protein
Pro = 60 Carb = 46 Fat = 16 Cal = 579

Morning Snack
8 oz. low fat cottage cheese
1 cup pineapple, sliced
12 whole wheat crackers
2 tbsp peanut butter
Pro = 41 Carb = 68 Fat = 26 Cal = 646

Lunch
1 can white tuna in water
½ cup cottage cheese
2 cups salad
2 tbsp salad dressing
(oil and vinegar
Pro = 58 Carb = 11 Fat = 28 Cal = 489

Preworkout Snack
2 scoops whey protein
1 large apple
Pro = 40 Carb = 32 Fat = 0 Cal = 280

Postworkout Snack
3 scoops whey protein
3 slices white breat
2 tbsp jelly
Pro = 66 Carb = 70 Fat = 3 Cal = 465

Midday Snack
4 oz. roast beef (4slices)
½ avocado
4 slices low fat American cheese
1 tbsp light mayonnaise
Pro = 43 Carb = 13 Fat = 32 Cal = 514

Dinner
8 oz. top sirloin
1 cup broccoli
2 cups salad
2 tbsp salad dressing
(oil and vinegar)
1 cup cooked brown rice
Pro = 58 Carb = 60 Fat = 26 Cal = 725

Totals Pro = 366 Carb = 254 Fat = 129 Cal = 3818

What is Tribulus Terrestris?

Sunday, October 18, 2009

Tribulus Terrestris is an herb that is used for multiple things such as dizziness, headaches, help calm the liver and kidneys, anti septic, mood enhancing, diuretic, anti-inflammatory, and mainly for treating sexual difficulties such as libido and infertility problems. Tribulus increases libido in men, increases the sperm count and their mobility, and prolonging erections.

The most popular reason why tribulus is so popular is due to its ability to increase testosterone levels. This happens by increasing the luteinizing hormone (LH) which is what triggers the body to start production of testosterone which has been giving an increase in muscle size, strength, and stamina. This has been especially beneficial for bodybuilders who are always looking for ways to increase testosterone levels.

Also should be noted that steroids reduce the production of testosterone and taking Tribulus helps keep the LH levels elevated which in turn will keep production of free traveling testosterone.

A side effect noted when taking Tribulus is an upset stomach. It is best to take this with a meal. Average safe doses to take range from 85-250mg three times daily. It also works best when you take DHEA with it.

What is nitric oxide (NO) products?

Nitric Oxide is a gas in the body that is created when enzymes break down the amino acid arginine. The N stands for nitrogen and the O stands for oxygen. NO is one atom of each. Nitric Oxide Synthase is the enzyme group that breaks down the arginine and converts it into citruline which causes the NO production.

Nitric oxide travels around in the body and acts as a neurotransmitter, an intracellular messenger, and a hormone. It is probably best known for its intracellular messenger functions within the bodybuilding community.

The way the intracellular messenger function works is to dilate blood vessels which allow more blood to flow and allowing more transfer of oxygen and nutrients into the cells thus allowing better growth, energy production, and maintenance. Blood is also a transport method for waste and bi products such as carbon dioxide and lactic acid. So as the blood vessels are dilated then more can be delivered to the cells and taken away from the cells as well resulting in faster recuperation.

Your body only produces a certain amount of NOS enzymes so if you take in large amounts of arginine then it may be too much for your body to utilize. You should take added Pycnogenol and ginsenosides (ginseng extract) as they will enhance the NOS enzymes for better efficiency.

What are Enzymes?

Friday, October 9, 2009

In short enzymes are proteins that break down food into useable nutrients as energy and fresh cell material. They help control the metabolic process by speeding up the chemical processes that would otherwise take a very long time if at all. Enzymes do this by bonding with substrates and converting into useable products at a rate of ten times per second. Without enzymes substrates chemical reactions are called reactants and can take hundreds of years to convert into a useable product if at all.

Digestive Enzymes are what break down the food into nutrients and waste. The enzymes responsible for this are ptyalin, pepsin, trypsin, lipase, protease, and amylase. Pepsin and trypsin break down proteins into amino acids, lipases break split fats into glycerol and fatty acids, and amylases break down starch into simple sugars.

Metabolic Enzymes are responsible for energy production and detoxification by speeding up the chemical processes within the cells. This allows us to feel, think, hear, see and move. These enzymes are produced in the liver, gallbladder, pancreas and other organs and all organs and tissues rely on these metabolic enzymes for their reaction and energy factors.

Here is why it is important to take supplemental enzymes. Raw foods contain enough enzymes to help with the breakdown of that particular food. An excess amount of enzymes are not able to be stored in the body for later use. When you cook food, as is most of the food that we eat, you destroy the enzymes within the food and have to rely on the body’s production of enzymes and chemical reactions to break down the food which may not be enough to fully break down the food into the adequate amount of nutrients needed for the body to function. The rest of the food builds up in the intestines which can cause other health problems later in life as it continually builds up.

This is why supplementation of enzymes is important so that they can aid in fully breaking down the food and utilizing all of the nutrients available. A supplement that I highly recommend is an all natural and organic product and it is called FLO and you can find it at www.mikesbodysculpting.com on the home page or you can go to mikeburns.onebode.com. This product will fully break down the food and is an all natural product with zero synthetics. Full details of this product are available on the site I just mentioned.

What is circuit training and what are the benefits of it?

Monday, September 14, 2009

Circuit training is a style of training meant to target fat loss, muscle definition, and strengthen the heart and lungs by doing a combination of high intensity aerobics training and resistance training. There are many different ways circuit training can be performed. Circuit training usually consists of anywhere from 7-12 different exercises meant to be a full body work out, with minimal rest in between sets and exercises. Usually the only resting time that you get is the amount of time it takes you to go from one exercise to another. Exercises can consist of machines, hydraulics, free weights, bands, calisthenics, or you can combine them all together.

You can perform your exercises based on reps or time. If it is reps then you ideally want to keep the reps high shooting for no less than 20 reps per station and ideally between 25-30 reps. If it is time then you would want to shoot for anywhere from 1-2 minutes per exercise then immediately go to the next exercise. You should not stop between sets to rest; instead you want to stay constant and the intensity high.

One of the conveniences about circuit training is that you can perform it anywhere. You can easily do it in a gym, at home, at a park, or even at the beach. You can design it so that all of your exercises are laid out in a circle for better convenience or you can jump around from exercise to exercise however it is laid out in either the gym, home, or park setting.

It should be noted that circuit training is well designed for aerobic endurance, fat loss, and muscle definition but if you are looking to bulk up and put on more muscle and get stronger then this is the wrong style to perform. This is geared for more fitness and health than it is for bodybuilding.

Circuit training is also a very good form of exercise to perform if you are limited on time. You can get a full body work out in and do it in the least amount of time. Perfect for the person on their lunch break who can only get about 30-40 minutes in and still have time to wash up and even get a light lunch in afterwards.

What are amino acids

Sunday, September 13, 2009

Amino acids are the building blocks of proteins. They band together in chains and form peptides or polypeptides (more than one peptide). The kinds of amino acids determine the shape of the proteins. This is the process on how proteins are formed.

There are 20 different kinds of amino acids and they can be divided into two kinds. Ten of them are classified as essential amino acids, meaning that the body does not synthesize them and they have to be taken in from food sources, and the other ten being classified as non-essential amino acids which can be produced within our body.

Here are the 10 non essential amino acids:

Alanine
Asparagines
aspartic acid
Cysteine
tyrosine
glutamine
glutamic acid
glycine
proline
serine

Here are the 10 essential amino acids:

Phenylalanine
tryptophan
Valine
Arginine
Histidine
isoleucine
Leucine
lysine
Methionine
threonine

Tryptophan is probably one of the best known essential amino acid due to its multifunctional purposes for humans. Some of the purposes are, it aids in the induction of normal sleep, reduces anxiety, artery spasm risks, and depression. It also helps to build a stronger immune system.

The human body does not store excess amounts of amino acids like the way it does carbohydrates and fats. If you don’t consume enough amino acids on a daily basis it will result in protein degradation. Amino acids are essential for almost all bodily functions and they make up 75% of the human body. Amino acids and the proteins that they form play a vital role in every chemical reaction that occurs within your body.

Why is potassium important and what are the best sources to find them in?

Sunday, August 30, 2009

Potassium is an electrolyte which regulates the ph balance of the fluid in your body with most of it being found inside the cells of your body and a small amount being found in the blood. Potassium makes proteins from amino acids, prevents cramping, metabolizes carbohydrates, aids in muscle contraction, and aids in muscle growth.

The minimum daily amount you should consume is 3,500 mg and should be increased if you are an athletic individual. You should consume twice the amount of potassium as you do sodium.

Ideally you want to consume foods with a high low ratio of potassium to sodium, as sodium will retain water in the body. Good sources of potassium with low levels of sodium include bananas, nuts, broccoli, apples, salmon, flounder, baked potato with skin, figs, boiled soy beans, sardines, wholemeal pasta, etc.

Some of the best sources to consume would be:

Bananas at 400 mg of potassium and 1 mg of sodium

Baked potato w/ skin at 600 mg of potassium and 12 mg of sodium

Boiled plantain at 500 mg of potassium and 4 mg of sodium

Apricots at 1380 mg of potassium and 15 mg of sodium

What are Essential Fatty Acids (EFA's) ?

Thursday, August 27, 2009

EFA’s are the good fats that the body needs for multiple purposes such as movement of oxygen through the blood, helps lower your LDL’s (Low Density Lipoprotein), supports the cardiovascular system, immune system, nervous system, and reproductive system. They are necessary for strong organs and tissues by aiding in cell membranes development, strength and function.

There are a few different kinds. There are Omega 3, Omega 6 and Omega 9. Omega 3 and 6 are fatty acids that the body can not produce on its own and has to be taken in by either supplements or foods. Omega 9 is an essential but not an EFA technically, because the body can produce a limited amount on its own.

Omega 3’s are used for cell formation making them flexible, and improving circulation and oxygen uptake. Low levels of Omega 3’s will result in blood clotting, decreased immune function, poor vision, decreased memory, decreased mental function, irregular heartbeats, learning inabilities. You can find Omega 3’s in flaxseed oil, tuna, anchovies, dark green leafy vegetables, avocadoes, sesame seeds, walnuts, pumpkin seeds, etc.

Omega 6’s are beneficial for PMS, rheumatoid arthritis, some skin disorders, and also aids in the treatment for cancer. You can find Omega 6’s in flaxseeds, hempseeds, pumpkin seeds, raw sunflower seeds, pistachio nuts, olive oil, evening primrose oil, chicken, etc.

Omega 9’s aids in cancer treatments, lowers heart attack risk, lowers arteriosclerosis. You can find Omega 9’s in nuts such as peanuts, pistachios, almonds, pecans, macadamia nuts, cashews, hazelnuts. Also can be found in avocados, and olive oil.

What is the difference between whey and casein protein and when should I use them?

Sunday, August 9, 2009

There is a significant difference between whey and casein protein. Whey protein is a fast digesting protein whereas casein is a slow digesting protein. Whey usually peaks in its release of amino acids and protein synthesis in about forty minutes with a total digestion at about an hour. Whereas casein protein will peak in its release of blood amino acids and protein synthesis in about four hours and can take up to seven hours for full digestion.

The ideal times to use whey proteins are first thing in the morning and right after your work out. You would want to take a whey protein shake first thing when in the morning when you wake up because your body has been feeding all night long and is completely depleted of all vitamins and nutrients. Since whey is digested quickly it will bring the body back up into a normal level. You would then want to eat a breakfast meal within 30 – 60 minutes of the shake. You would also want to take a whey protein shake immediately after your workout because you have just used up all of the body’s stored energy in order to handle the workload of your weight training program. Quick tip – make sure that your whey protein also has glutamine and amino acids in it for quality gains. Like breakfast, you would want to eat a solid meal within 30-60 minutes of your workout.

Since casein protein is a slow digesting protein you would want to take this before you went to sleep. This will give a sustained release of protein and vitamins throughout the night when you are sleeping preventing the body to feed off of your muscle that you have worked so hard to gain. This is really the only time that you would want to take a casein protein.

However, since everyone has a different lifestyle and schedule and not everyone can get every meal in, you could take a shake to help ensure that you are getting your protein and amino acids in. You would want to take it like this: 50/50 whey and casein blend. The whey is fast digesting fueling your body right away and the casein is slowly digesting giving a sustained release for a couple of hours. The casein protein is also thicker giving you a sense of satiety and not leaving you with hunger pains. Now this is not to be done on a regular basis as a meal replacement, as solid food is the best source of proteins, vitamins, minerals, fats, and carbohydrates. You want to try to get your solid meals in as often as you can.

What is the metabolism? Is it possible to speed it up?

Your metabolism is a collection of chemical reactions in your body that break down the food consumed and utilize it for several of the body’s necessary functions. The metabolism will break down carbohydrates, fats, proteins, vitamins and minerals all to be used within the body for mental function, growth, weight loss, etc.

Your metabolism is responsible for your body’s weight loss. Some people genetically have a faster or slower metabolism than others. People with faster metabolism can break down sugars foods faster than others thus keeping them slimmer than those with slower metabolisms. However as we age our metabolism will slow down resulting in weight loss. Your metabolism is governed by your endocrine and nervous systems.

There are two processes that work hand in hand with one another that make up the metabolism. They are catabolism and anabolism. Catabolism is considered the “destructive metabolism” and is responsible for breaking down the various kinds of foods, vitamins, sugars, fats, carbohydrates that you consume. The catabolism process is what creates the energy for the body to use for various functions such as heating the body, energy for all muscles (even the heart), and mental function.

Anabolism is considered your “constructive metabolism.” Unlike catabolism, anabolism stores the energy for a later use rather than to be used right away. It also promotes growth in cells and support of tissues. Without anabolism the cells would decay resulting in failing organs and tissues.

In order to use your metabolism for fat burning you need to keep It sparking and working fast. The way to do this is to eat more meals frequently. Now this doesn’t mean to eat large portions at every meal. You want to keep your portions small and eat 5 - 6 times a day. The reason why this works for fat loss is that by consuming smaller more frequent meals you are always keeping the metabolism working. When you consume 1 – 2 meals a day the metabolism will slow down to in an attempt to balance out the nutrient deployment until the next meal is consumed.

With a combination of eating clean healthier foods 5-6 times a day and a healthy exercise program you will start shedding off the unwanted fat in no time.

When Is The Best Time For My Cardio Training?

Sunday, August 2, 2009

So let’s clear up the confusion of when is the best time to do your cardio training. Most people who come in to the gym tell me all the time that they do their cardio first then their workout, but they are not seeing any results and are getting frustrated. Well you are going to kick yourself in the rear after I tell you how simple this is. Let me first explain where your body gets its energy sources from and how to better understand how carbohydrates are used within the body. There are many functions for carbs, and one of them is for energy. Here is a brief explanation.

The consumption of carbohydrates is stored into the body in a few ways. It is converted into glycogen and stored in the liver, converted from glycogen to ATP (adenosine triphosphate) in the muscles, and any extra excess of carbs are then converted and stored into the body as fat. So when you first perform any exercise you are running off of the ATP in the muscles and the glycogen stores in the liver. Once these are depleted then the body will use the fat as the energy source.

There are two optimal times that you would want to do your cardio training. Your ideal time of day to do your cardio would be first thing in the morning as soon as you wake up on an empty stomach. Why? Because at this time of day your glycogen levels are very low due to them being used up after your last meal while you are sleeping to sustain the body’s nutritional needs. So now that you are about to perform an energy intense cardio session the body needs an energy source and it will be primarily using the fat as that source since the glycogen was almost if not fully depleted during your sleep.

Your second optimal time to do your cardio session, if you are not available to perform it first thing in the morning, would be immediately after your work out. Why? For the same reasons stated above. Even though you have been eating during the day and have filled your body with carbohydrates, fats, and proteins you will be using this build up of bodily energy during your workout to aid you in the lifting of the weights that you will be performing. As you are exercising you are depleting the build of stored energy leaving only the fat as a last source of energy.

So just know that if you are one of those types that come in the gym after breakfast or full day’s worth of eating and you just jump onto the cardio machines and do about 30 – 45 minutes, you may want to stay on there for another 30 minutes. Depending on your intensity level of cardio training and the amount of food you have eaten during the day, it may take you anywhere from 20-45 minutes to deplete those glycogen levels and really utilize the fat as a primary source of energy. You will still burn fat while you use the glycogen levels but it is pretty balanced and not focused on fat.

So you want to make sure that you are performing good intense exercises to deplete those levels first or come in first thing when you wake up from a good nights rest when your levels are low and optimal for fat expenditure. I have all of my clients do a minimum of 30 minutes cardio training right after we are done training to burn away the fat and help keep their metabolism high.

How to Calculate Your Daily Caloric Intake

Sunday, July 26, 2009

It is very important to not only know how to calculate your daily caloric intake but to understand why as well. The reason you need to know how to calculate your caloric intake is to help ensure that you are consuming the right amount based on your goal. For example if you are trying to put on size then you need to calculate your daily intake to maintain what you have then based on the goal and your activity level you will need to increase that caloric intake to ensure proper gains. You would do the same for dieting except that you would be reducing daily calories.

The first step in calculating your daily caloric intake is to determine what your BMR (basal metabolic rate) is. The BMR is a measurement of energy within the body to keep it functioning in a resting state. To calculate the BMR follow the formula below:

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

The calculated number you get from this formula is the amount of calories your body needs to maintain your current weight. This does not take into consideration your activity level.

The second step is to now factor in your activity level. Your activity level is the amount of calories you burn every day with exercise. To determine your activity level pick which level is truest to you:

If you are lightly active: BMR x 30 percent=AC

If you are moderately active (You exercise most days a week.): BMR x 40 percent =AC

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent =AC

The number you now have is the amount that you need to add to your BMR. Add them up and you now have the total daily caloric intake that you need to consume.

Now that you have your daily caloric intake figured out you need to work it into your goals. So if your goal is to lose weight then you need to create a calorie deficit. One pound is 3500 calories. So in order to lose anywhere from 1 – 2 pounds a week by diet alone you would need to reduce your daily caloric needs by 500 calories. If you do a regular exercise program, such as cardio, weight training or my Fitness Boot Camps then you would drastically increase your weekly weight loss.

If your goal is to gain weight then you would want to create a calorie excess. You should be eating at least an extra 500 calories a day to get on track to gaining some size. Good sources of calories to take in for this process would be lean meats such as lean red meats, poultry, fish, lean ground turkey. Again it all depends on your goals of how much you want to gain and your activity level. So your calorie intake excess could range anywhere from 500 – 3000 calories on top of your total daily caloric need. A healthy safe level to start with would be 500 calories.

What is a carbohydrate? What is the difference between a simple carb and a complex carb?

Sunday, July 19, 2009

Well first off, a carbohydrate (aka carb) is an energy source for the body and is found in foods composed of starches and sugars. The body uses carbs not only as energy but is also used in the immune system, fertilization, pathogenesis, blood clotting, and development. Carbs are broken down into two kinds. Simple carbs and complex carbs.

Simple carbs are composed of one smaller molecule sugar (monosaccharides) or two sugars bonded together (disaccharides). These are fast digesting carbs that the body can use immediately but the downside is that if you consume too much of these simple carbs the body will need to store it. Simple carbs are then converted to glycogen as storage until the body is ready to use it. Areas that glycogen stores occur are in the liver and in the muscle cells. However there is only a certain amount of space the cell can hold as glycogen so the excess amount of simple carbs will then be converted into the body as fat as a storage.

Sources of simple carbs are pastry’s, candies, fruits, bakery’s, and table sugar to name a few. Fruits are a naturally occurring simple carb, but most fruits have fiber in them which help slow the digestion and unless you consume a lot of fruit and stay inactive after you consume them the chance of them converting to fat as storage is slim.

Complex carbs are a chain of three or more single sugar molecule linked together which are composed from a wholegrain form such as, brown rice, oats, wholegrain bread, muesli, nuts, fruits, cereal, pasta, potatoes, corn, carrots, and vegetables. Complex carbs are not digested fast like simple carbs are; rather they are digested more slowly giving a more even disbursement of energy throughout the day.

Here are some foods that have simple carbs:

Table sugar, cakes, pickles, biscuits, jam, chocolate, fudge, candy, toffee, gum, boiled sweets, tinned fruits, sodas, honey, liquorice

Here are some foods that have complex carbs:

Lentils, beans, peas, oatcakes, yam, corn, muesli, shredded wheat, oat bran, porridge, high fiber cereals, wholegrain cereal, pita bread, brown bread, bagel, potatoes, root vegetables, brown rice, spaghetti, macaroni, pasta.

What is Body Mass Index (BMI) and how to calculate it?

Wednesday, July 15, 2009

The Body Mass Index is a calculation of your bodyweight and height and will determine if you are obese, overweight, average, or underweight. The problem with the BMI is that it is not too accurate in the sense that it does not take into consideration ones muscle mass. Some people weight more because they are carrying more muscle on their frame than others, such as body builders, and according to the BMI they would be considered obese yet their body fat may be as low as 6 percent.

The BMI is basically just a guideline and if you want more accuracy then I would suggest you use a skin caliper. The skin caliper is much more accurate in determining how much body fat one actually has by taking measurements at different sites of the body and then calculating the measurements together to come up with the total body fat percentage. These calipers are readily available at most gyms or if you train with me I would do the measurements for you and keep them logged down and checked monthly.

Here is the formula for how to calculate the BMI:

BMI = Weight in Pounds / (Height in Inches) x (Height in Inches) X 703

So basically you are going to multiply your height in inches by itself then take that number and divide it by your height in inches and multiply that number by 703.

Or if you want to calculate it in metric system then you would calculate it by the following formula:

BMI = Weight in Kilograms / (Height in Meters) x (Height in Meters)

Once you have determined your number then match it to this chart to determine your health range:

o A BMI of less than 18 means you are under weight.

o A BMI of less than 18.5 indicates you are thin for your height.

o A BMI between 18.6 and 24.9 indicates you are at a healthy weight.

o A BMI between 25 and 29.9 suggests you are overweight for your height.

o A BMI of 30 or greater indicates obesity. If you are obese, try consulting a doctor or losing weight.

What is Boot Camp Training?

Tuesday, July 14, 2009

What is Boot Camp Training?

Boot Camp training is a fast paced, non stop, full body work out meant to take you to your limit and with an instructor to help push you beyond that limit. It is a program that is designed to have you burning fat and calories fast. In addition to a loss of body fat will be an increase in stamina, endurance, and lean muscle definition. So in essence you will look great, feel great, and walk around with more confidence.

There are a lot of “Boot Camps” out there so take the time and do your research and find the right one for you. Most Boot Camps have an instructor who wears fatigues, uses a whistle, and will yell at you in your face as an attempt to get you going and push you through the program. If that is what you are looking for then there are plenty of them to choose.

However that is not how I hold my Fitness Boot Camps. I don’t use a whistle, I don’t wear fatigues, and I don’t yell at you. I will push you and get you to do the best you can with positive motivation and encouragement. My programs are tough and definitely tiring but its not because I’m making you do something you cant do but rather I am helping you do something that I know you can do, just with a little guidance.

My Fitness Boot Camps are a combination of cross fit, cardio, circuit training, plyometrics, and weight training. If you have never done a “Burpie” before then I will introduce them to you and have you doing them on a regular basis.

What should you expect from my Fitness Boot Camps? You should expect to lose up to 15-20 pounds in the first month. You will have measurements taken before the first day of our Fitness Boot Camp and at the end of the course we will remeasure so you can see the results tracked down. Remember you see yourself everyday and you may not notice the changes but others who don’t see you on a regular basis will and keeping documented records will help assure you of that. You will also get a diet plan to help make sure that you are not just wasting your time in our camp and that all your hard work will achieve the proper results. In case you didn’t know, diet is 70% of everything. Without a proper diet you are not maximizing your results. You should also expect to see an increase in your stamina and endurance by the end of the course.

So contact me today to sign up and reserve your spot for my next Fitness Boot Camp course. If you are very eager to get started then I do allow individuals to start where we are at but you might now qualify for the full discounted rate. For full details on how to sign up and get started visit my web site at http://www.mikesbodysculpting.com/

Summer Boot Camps!!!

Mike's Fitness Boot Camps are underway, I currently have the following Boot Camps in or around the Los Angeles area. Check back often for updates.

West Los Angeles

Start Date: Monday, July 28th

When: Mon/Wed/Fri 8:00am-9:00am

for details or to register call: 661-305-4175

Valencia

Start Date: Tuesday, July 14th

When: Tue/Thur 6:30-7:30am & Sat 11:30am -12:30pm

for details or to register call: 661-305-4175

Antelope Valley

Start Date: Currently in Session

When: Mon/Wed 7:30pm-8:30pm & Sat 8:30am -9:30am

for details or to register call: 661-305-4175

Next Antelope Valley Session begins July 27th

Call now for early registration!

Welcome to Mike's Body Sculpting Blog

I am a PROPTA certified personal trainer and certified nutrition consultant with 10 years of training experience under my belt which will help you achieve your personal goals, be it weight loss and tone, strength and size, or athletic enhancement. I have the experience to help you get where you want to go.

I have a diverse variety of clientele: Ranging from the mother of three kids to the active businessman to the athletic fanatic. My clients also include individuals who are trying to manage their weight and lifestyle without rearranging their life around the gym.

Some of my clients are already in the ideal shape and are just looking for someone to help push and motivate them to help them keep that perfect form and push out that one extra rep. Other clients are just beginning and want to get into shape and need someone to show them the ropes and give them some nutritional consulting as well.

My training style varies from work out to work out. No two training sessions are the same as I believe in keeping the body guessing and preventing it from hitting a plateau which will result in consistently getting another step closer to achieving your goal.

Some of my training tactics are high volume moderate intensity, rest - pause, low volume high intensity, isolation movements, pyramid training, reverse pyramid training, supersets, tri-sets, giant sets, drop sets, circuit training, cross fit, group training, just to name a few. Whatever your goal is, I am here to help get you into the shape and condition that you want and need.

Whether it is to look like a fitness model, be a bodybuilding competitor, lose a few pounds or just build up strength and endurance. My reputation is based on your success so my goal is to help you reach your goal