12. Do not go by calories alone

Explaining macronutrients

While it is true that one must create a calorie deficit (or surplus) in order to lose (or gain) weight, there is more to it than that. Simply counting calories will not get you the results you want when trying to gain muscle and lose bodyfat. Refined carbohydrates such as white bread, fat-free muffins, fruit juice, white rice, rice cakes and cold cereals digest rapidly, leading to weight gain much more easily than slow-digesting fiber-based carbs such as beans, oatmeal, peas, yams and whole grains.

Protein contributes to weight loss because eating it actually increases your metabolism. It is fairly obvious that the low-fat craze of the 1990’s did not result in reduced obesity rates, in fact, the opposite has occurred. Heck, by definition, table sugar is a low-fat item! The low-carb craze earlier this decade was more successful; however, it is not practical for the long term as one would miss out on adequate fiber, vitamins and minerals.

Stick to low-fat, high-protein foods such as turkey breast, egg whites, fish, low-fat dairy products, whey protein and skinless chicken breasts. Add complex carbohydrates like oatmeal, oat bran, yams, beans, brown rice and vegetables. Think high-protein, moderate-carb, and low-fat (the exception being “good-fats” as found in nuts, salmon, flaxseeds, avocado and olive oil).

13. The importance of muscle

Increasing metabolism

Here is a simple fact: muscle burns calories.

Muscle, in its resting state, burns calories for fuel. Some experts claim you may burn up to 50 calories a day per pound of muscle, while others purport that the figure is far lower. Whatever it may be, the fact remains that muscle does increase the metabolic rate, even when at rest.

As a trainer, I have heard many women say that they “don’t want to get too muscular” and men often make comments such as “I don’t want to look like Arnold or one of those guys in muscle magazines…I just want a build like Brad Pitt or a ‘Men’s Health’ cover model”. Wow…if only it were that easy!

From experience, I can confidently say that the vast majority of people have a very hard time acquiring and maintaining muscle mass. After age 30 you lose about half a pound of muscle per year – if you’re sedentary – which results in a gain of 3 pounds of lard per year. This is due to the reduction in your basal metabolic rate. It is not due to “muscle turning into fat” as that is a myth (not to mention completely impossible from a physiological standpoint). This loss of muscle and gain of fat, results in an increasing bodyfat percentage through your 30’s, 40’s and 50’s. Gaining muscle can combat, or in some cases even significantly reverse, this age-related increase in bodyfat. With a few exceptions, women of all ages and men over 30 should not worry about gaining too much muscle as their levels of anabolic hormones (primarily testosterone and growth hormone) are not high enough to build large amounts of muscle mass. However, they can build some muscle and as I have emphasized, every little bit can help.

14. Glycemic index

High GI versus low GI foods

The glycemic index is used to indicate how fast and how much a food raises blood sugar. High glycemic foods trigger an increased release of insulin and over time this may cause insulin resistance. This means normal amounts of insulin do not work anymore, so the body releases more insulin. Insulin resistance and high insulin levels are linked to heart disease, diabetes, cancer, high blood pressure, high blood fats and abdominal fat deposition. Harvard scientists found that mice fed high glycemic index diets gained almost twice as much bodyfat as mice fed low glycemic index foods – even though calorie intake was the same.

I can provide you with a list of high and low GI foods. Alternatively, you may enter “glycemic index” into any search engine and a list should be easy to find.

15. Fat loss tips

Incorporating Macronutrients into Your Diet

• Drink lots of water. Basically, you can never drink enough. Most beverages other than water are inefficient sources of unnecessary calories (skim milk being an exception).
• Keep your protein intake high. Diets that are higher in protein help in maintaining muscle mass. Muscle is far more metabolically active than fat. Aim for 1 gram of protein per pound of bodyweight. Remember to choose lower fat protein sources such as turkey, tofu, chicken, low-fat or skim dairy products, legumes and all kinds of fish. Cold water fish is high in fat, however, it is polyunsaturated omega-3 fat. The fat in fish has been shown to reduce blood levels of triglycerides, the most abundant blood lipid. The fats to avoid are saturated fats and trans-fatty acids.
• Do not cut out carbohydrates. Aim for an equal amount of carbs and protein (1gram per pound of bodyweight). Choose carbs that are high in fibre and low-glycemic (e.g. oatmeal, yams and all sorts of vegetables). Avoid “white”carbs, opt instead for colourful sources. The only white carbohydrate that should be eaten is caulifower
• Include essential fats in your diet. Good sources of essential fatty acids include fish oil, flaxseed oil, olive oil, almonds and avocados.

16. The importance of water

An explanation of how crucial it is to stay hydrated

Human beings are over 67% water and need to be replenished with plenty of water on a continual basis to function properly. If we do not drink enough water, every function of the human body will be compromised on a systemic level. Water is the most important dietary constituent; survival with no water intake is only possible for a few days. By the time the sensation of thirst presents itself, the body fluids have already decreased by 2% from the normal volume of about 40-45 litres in a 70kg person. When the deficit reaches 4%, the mouth and throat feel dry and functional derangements develop. At 8% deficit, there is no longer any salivary secretion; the tongue feels swollen and speech is difficult. By the time the deficit reaches 12% (4.5 – 5 litres less water in the body than there should be), the victim is unable to recover without assistance and is unable to swallow. The lethal limit of water deprivation is about 20%.

Drinking water aids in the digestion of nutrients, how efficiently those nutrients are transported to the cells and how well the cells absorb them. One of water’s most important roles is to flush dangerous toxins out of our bodies. Drinking water can also help you lose weight. Often, people mistake hunger for thirst. Try drinking a large glass of water before eating. The result may be that you eat slower and ingest less total volume of food. Also, a recent study in Germany showed that drinking about 17 ounces of cool water increased metabolic rate by 30%. The thermogenic response was measurable after just 10 minutes and peaked after about 30 to 40 minutes. Part of the increase in energy expenditure is due to the energy required to heat the water to body temperature.

17. Joint pain and natural relief

Supplement plans for reducing pain

Joint pain and/or inflammation can be caused by an acute or chronic injury. More often than not however, the culprit is osteoarthritis. Osteoarthritis can be present in any joint but generally the areas most commonly affected are the knees, hips, hands and shoulders. Recommendations for relief may include over-the-counter medications such as Tylenol or Advil. Prescription medicine such as Vioxx or Celebrex might also be suggested.

Fortunately, there are supplements available that provide natural relief. In osteoarthritis, one of the reasons that the joints begin to ache and cause pain is because the cartilage lining (or cushion between the joints) is either worn away or is of subnormal padding. This loss of padding between the joints produces joint space narrowing. A combination of glucosamine and chondroitin has been clinically proven (most recently at McMaster University) to reduce joint space narrowing and stimulate the growth of new cartilage cells. The research found that the minimum dose should be 1500mg/day of glucosamine and 1200mg/day of chondroitin. Improvements were noted at the eight-week mark of the study. I would suggest adding supplemental omega-3 fatty acids as well. They have shown an ability to reduce inflammation as well as having may other health benefits such as reducing the risk of heart disease and increasing insulin sensitivity.

18. Whey protein

Highlighting the benefits of whey

I have often suggested to my clients that whey protein is an excellent addition to their diet. There are many benefits to supplementing your diet with whey. The first is convenience; quality whey protein should mix easily without the aid of a blender. Simply put a couple of scoops of whey in a water bottle and when it’s time for a shake just add water. This is especially important after your workout when your body requires amino acids to help repair and rebuild muscle tissue. Whey is also ideal for anyone on the go who finds themselves skipping meals.

Whey protein enhances immune function by increasing important glutathione levels. Whey has been researched in prevention and life extension studies for such things as cancer, AIDS and other degenerative diseases.

Whey protein is the most easily absorbed form of protein and is very low in carbs and fat. The cost is generally a mere 1 or 2 dollars per serving (less than almost any drink at Starbucks and a fraction of the cost of a fast food lunch). I have chocolate whey at home and vanilla whey on the go. At home I mix cold coffee, splenda sweetener, ice, chocolate whey protein powder and milk in a blender for a quick breakfast. Other mornings I mix chocolate whey with water and some flaxseed oil. Between meals I have vanilla whey protein and crystal light powder mixed with water. After my workouts I have vanilla whey mixed with water and Gatorade. Whey makes it easy to add top quality protein to your diet without having to prepare and consume some sort of meat 3 times a day.

Pick up some whey protein today!

19. Check the ingredients

Effective grocery shopping

Health problems due to the abuse of food have risen dramatically during the past 30 years. Not coincidently, the consumption of processed food has also increased substantially during that time.

Ideally, food should be consumed in a non-processed form as much as possible. Unfortunately, preparing fresh food is not always possible for busy people. Tupperware is an excellent investment. In fact, I would go so far as to say that it’s an essential piece of equipment for anyone serious about maximizing their physical potential.

The main ingredients that should be avoided are:

• High fructose corn syrup
• Enriched white flour
• Palm Oil
• Hydrogenated vegetable oil

In addition, check the ingredients of foods that you may not purchase at the grocery store but often buy as snacks on the run (i.e. muffins). Avoid “white” altogether (i.e. white sugar, white flour and salt).

If you want a high performance body use high performance fuel!

20. Smart shopping makes healthy eating easier

Stocking your kitchen properly

Social functions, holiday celebrations, birthday parties and family gatherings are all challenges to healthy eating. However, these events rarely make or break your progress.

How you eat at home and at work is what makes all the difference.

If I am invited to a function or party I do not want to waste my time and energy worrying about what food may be served. Similarly, when I dine out at a nice restaurant I like to feel free to select any meal. The time to exercise discipline is at the grocery store.

People will often eat at home out of boredom or habit, not out of hunger. Additionally, people often eat late at night and skip breakfast – 2 very bad habits for weight management. Lunch is often fast food or nutritionally void snacks such as donuts or muffins with coffee.

Success begins with your shopping, so select wisely. Do not have any junk food whatsoever in your house. When you’re bored, instead of grabbing some chips you will instead be forced to make a tuna salad. Either you will get a healthy meal or realize you were not that hungry after all. As for breakfast, find something that you like to eat in the morning and buy a lot of it. Also, start packing your lunch (do so the night before).

Lazy eating will sabotage your hard efforts in the gym every time

21. Base your goals around behaviour not outcomes

My philosophy towards effective goal-setting

Whenever people decide to start a program of physical fitness they invariably base their goals around outcomes. They are inspired to exercise in order to “lose their gut”, “get in shape for summer”, “build up their chest and arms”, “tone their thighs and butt” or “look younger”. Commitments to regular exercise and healthy eating habits are seen merely as a means to an end and when results are not seen before the original inspiration fades, then the individual returns to the old familiar lifestyle. Alternatively, an individual may see dramatic and quick results but this too can pose a problem. Content that the goal has been achieved, people lose their motivation and ultimately end up back in their de-conditioned state.

Base your goals on behaviour, not outcomes. Targeting specific bodyparts in your training is useful however the simple act of getting to the gym will always take precedence. Eating in a healthy and consistent manner is something to be done for a lifetime, not “until you get into a size 6”.

The following are examples of effective goals:

• I will train 3 times per week for 1 hour per session
• I will eat breakfast every day
• I will get at least 7 hours of sleep every night
• I will drink at least 3 litres of pure water every day
• I will train hard at the gym and maintain proper form
• I will stretch
• I will look at exercise and healthy eating as a privilege not a chore

Many people do not have the opportunity to train. Be thankful you have your health and start protecting this precious gift.