Ithaca Trainer: Quick Tip Friday

 

Do you know what an elevator speech is? It’s summarizing a (potentially huge) idea into a convincing 20 second speech or the metaphorically length of an elevator ride. Just in case you happen to run into your company’s CEO on said elevator and want to pitch your grand concept.  Whenever I tell someone I’m a personal trainer, they usually ask “Oh yea?  How does I lose weight??” This is an extremely loaded question, and I know I have short amount of time to get some important points across before the person needs to leave or loses interest.  So here is my elevator speech:

  • “Weight loss is mostly about diet, so you need to make sure you’re eating less calories than you’re burning”Image result for best exercise for abs is to push food away meme
    • Weight loss is about 70-80% diet vs exercise.  Cardio and weight training are very important to build muscle, preserve bone density, and burn calories.  But if you go home and pound ice cream after every gym session, you’re most likely negate any work you accomplished.  Here is an eye opener, I had a client who LOVED to drink.  I determined that she needed to run one mile at a 10 min pace (6.0 on the treadmill) for every whiskey on the rocks she drank.  Worth it?

Image result for glass of whiskeyImage result for equal signImage result for mile

  • “Also you need to make sure you get enough sleep, drink plenty of water, and reduce your stress level as much as possible”
    • 7-8 hours a night of sleep. Otherwise your body will look for other sources of energy… generally simple carbs  (the quick-fix sugary kinds). I will expand on why that’s not best idea in further articles.  But for now, put down the Netflix, it’s not worth it.
    • About 100-120 ounces of water per day.  Yup, that about a gallon.  1) It will make you get up and pee, and any extra movement is good for the body and burning calories. 2) Drinking that much water is very filling for 0 calories.  3) Staying hydrated will keep your liver running smoothly (so it can process other crap better) and keep energy levels higher.
    • Stress can release the hormone cortisol which is no bueno for weight loss.  I’ve shared some ideas and an article about breathing this past Wednesday, it will help.  I also suggest yoga and writing in a journal.
      • All About Cortisol -Precision Nutrition (yes again, which is why I will be getting a certification from them this winter)
  • “And be aware of macro-nutrients: fats, carbs, and proteins. Aim to get 1 gram of protein per pound of body weight and the rest will generally figure itself out.  I use the free MyFitnesspal app to keep track of my numbers.  You can definitely get more analytical with your ratios, but if you don’t want to be measuring and playing with your phone at every meal… just focus on protein.  It’s hard to get too much protein (check out this article I’ve posted early: Will a High-Protein Diet Harm Your Health?) and it’s only 4 calories per gram with it’s main function being to build and repair muscles.  Carbs are also 4 calories per gram, with it’s main function being energy… but if you don’t burn off that energy, it will become junk.  Technically speaking.  Fat is a whopping 9 calories per gram, and it’s important for storing nutrients… but is a bruiser for your calorie count.
  • “Above all else, you need to make changes that will last you a lifetime… so make sure they are manageable. Make a little change, and then once that feels comfortable… make another one.  Consistency is the most important part to make this a life long success story.”

 

Pyramid of Nutrition | BMF

Credit: Macronutrients, Timing and Supplements by the British Military Fitness

I’ve had others ask me about nutritional timing.  As far as number of meals goes, have as few or many as you need… as long as it fits into your calories for the day.  Having carbs before your workout will give you more energy (but be careful of too much fiber), so you will perform better.  I’ve seen carb cycling (Carb Cycling That Actually Works) work very well for brave souls.  As well as intermittent fasting (The 5/2 Fat-Loss Diet for Lifters).  It’s important to note that these are more intermediate and advanced concerns.  If you don’t have your calories in check, as well as get enough sleep, protein, water, and controlled stress… you’re trying to do learn calculus before passing algebra.

Image result for calculus vs algebra meme

 

As always, please let me know if you have any comments or questions!  I appreciate you taking the time to read this!

 

 

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