Ultimate Kitchen Raid Challenge Part 2: The Freezer

FROM THE MAILBAG…

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Hi Chad!

…THANK YOU for this. I’ve always been struggling with my getting a right “tummy” and can’t seem to drop 15 pounds~ so am taking her advise. (I do need more greens in my diet). I know the stomach area is the hardest area to work on plus, even die hard work out junkies, complain. I really believe (and have read) that it also has allot to do with your blood type/ethnic background. Do you find this to be true?

-Mariela

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(Note: this above email was a response to my video blog post HERE)

MY RESPONSE………

Hi Mariela (and everyone else who is wondering the same thing),

You’re very welcome, and I’m glad my video is helpful. Blood type is an interesting hypothesis. I’ve spoken to researchers who’ve tried to test this and come up with no apparent effect at all. Further, the reasoning behind the blood type hypothesis, while plausible on the surface, doesn’t ultimately make sense to me when I think about the details of physiology, as I understand it. Plus, the people I’ve talked to who’ve seen results doing a “blood type diet” have all, it turns out, made some modifications to their diet that are in line with the fundamental dietary principles that seem true to everyone.

I suspect that were they to pay even more attention to such fundamental principles, they would experience even greater results.

Now, there is what appears to be genetic variation in the way that people store body fat and how easily it comes off. However, all of the principles of nutrition seem to remain the same for most all people, regardless of what area of their body is the focus. The same principles seem to drive results in anyone–it’s just that some people may have to apply the principles more thoroughly than others to see results.

The best that I can tell, there is a “combination lock” on your body fat, and the most effective combination I’ve seen involves high-intensity strength training once or twice per week coupled with a nutrient-rich, yet calorie-restricted diet (the video that prompted this question contained some good rules of thumb to help with this), plus adequate sleep.

When I’ve helped people to “dial in” the right combination, they tend to start burning fat at the maximum rate physiologically possible–which is 1-2 pounds of fat per week for most people. (yes, there are reasons that this is the maximum rate, but that will have to wait for another time)

Once this maximum rate is reached, more or less additional activity seems to make no difference.

Think about this. When I understood this point, it made a whole lot of sense why I kept observing for years that my clients who did lots of “cardio” every week outside my LA gym never seemed to get faster results than my clients who did NO EXERCISE other than personal training in Los Angeles with me for 20 minutes once per week, but who also were getting the rest of the combination right.

Now, back to wanting to burn belly fat (or fat in any other particular area)–if you keep losing fat, eventually the fat loss will get to all of the desired areas. But there is no way to actually “target” one specific area. The often-heard claim of targeted fat loss makes a nice marketing pitch, but it’s a marketing pitch built on wishful thinking rather than evidence. The body works as a system in a way that just doesn’t respond to such wishes.

Without the right “combination” people seem to run into three major problems:

Problem 1: They are never able to reach the maximal rate of fat loss for them, no matter how much activity they do.

Problem 2: The rate of fat loss they do reach is not sustainable for very long.

Problem 3: The fat loss they do achieve tends to be undermined in a way that results in ultimately more fat gain than what they started with.

I believe that getting the right combination is the best way to combat all three of these problems.

Every time I help someone to get the right combination, we see massive results–pretty much without exception. Unfortunately, not everyone is willing to go through the simple steps. And they are simple–over the years, I have discovered more and more simple ways to accomplish this. Nor is doing the steps time-consuming. BUT, they must all be done to work. A combination lock does not open if you only get one of the numbers correct.

If you’re reading this, and you want help dialing in the full combination for you, so it is just right for you, then you’re the type of person we love working with. Click on the “Introductory Workout” link on this page, fill out the form, and I, or my assistant Matt, will be in touch with you soon to arrange a consultation and find out if we’re a good fit to work together.

-Chad

With summer vacation quickly approaching, you’re probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait – did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add belt notches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked.

Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you’d experience.

Remember what accomplishing your goal feels like – this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you’ll face.

Vacation Tip #2: Indulge in Quantity of Experiences, Not of Food

It’s easy to spend vacation days sprawled out by the pool, but the inactivity can quickly add up to extra pounds.

Choose to be active every and you’ll burn a few more calories all day long–but likely not enough to make any noticeable difference. People who lose weight while vacationing often mistakenly attribute it to walking more.

HOWEVER, the much more likely reason travelers lose weight when walking a lot is that they are indulging in fewer unnecessary snacks. Being physically active also seems to keep your mood up, which keeps cravings down.

Vacation Tip #3: Indulge in QUALITY of Food with Portion Control

You have no choice but to eat out while on vacation. Whether you’re enjoying 5 star restaurants or fast food diners, you’ll be met with the same problem: huge portions.

While it is tempting to simply eat it all – you are on vacation after all – this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

• Pay more, and eat less. Take quality of food over quantity.
• Eat slowly, and savor every bite.
• Stop eating when you are no longer hungry, long before you are full.
• When eating small meals, focus on the benefit of never feeling the heavy, full sensation that keeps you from enjoying going out to have fun immediately after a meal.
• Split your entrees with a travel companion. Half an entree is often just the right amount. Not only can this give you more energy, but it can save you money, and help you to justify nicer meals.
• Remember that you can always stop for more food in an hour or two if you’re still hungry (but you usually won’t be).

Vacation Tip #4: Skip Desserts

Nothing can make you feel sluggish faster than a strong dose of sugar at the end of a meal. This sluggishness deprives you of vacation experiences that would be more fun and rewarding than the momentary pleasure of the dessert.

Do share a dessert every couple of days with someone else, and savor every bite.

You’ll get to try all the major local desserts that way. Plus, you’ll probably enjoy these desserts more, and have better memories of them than if you give in to your whims to indulge at every opportunity.

Vacation Tip #5: Order Protein-Based Entrees

Nibble on high-density carbs as tasty garnishes only, not as the main event.

Even if a dish comes with a lot of rice or pasta, eat it like a garnish, and and your energy level will thank you immediately after the meal. Plus, you’ll be keeping your body from spiking insulin levels and going into “fat storage mode.”

Vacation Tip #6: Do a Hotel Room Workout

If your hotel doesn’t have a gym, or if you’d simply prefer the privacy of your room, do a hotel room workout like the following:

• Body Weight Squats
• Push Ups
• Abdominal Crunches

(If you’re a client at our LA gym, we’ll give you detailed instruction in how to complete an effective hotel room workout that you only need to do once every 3 or 4 days)

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let’s be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that – a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren’t failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort – but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It’s not that you aren’t willing to put in the effort – you’re just doing the wrong thing.

Think about this for a moment…

What if this was the summer that you took control of your body? The summer that you threw your fat clothes away…the summer that you were proud to put on a bathing suit…the summer that your doctor congratulated you on your improved health…the summer that your family and friends – and that special someone – showered you with compliments. It’s possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn’t a mystery. It’s my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can’t promise that it will be easy. You’ll work hard, you’ll feel exhausted, and you’ll even feel sore. You’ll spend less time working out than you’ve feared, but it will be hard work, plus you’ll have to change your eating habits. That isn’t easy, but it’s something we’ll show you how to do. Permanently. And before you know it you will be telling everyone you know about the amazing results you’ve achieved.

So as you plan your next vacation, consider whether you also wish to give yourself the gift that you really want – a new body. A tighter body. A stronger body. A healthier body.

Click on “Apply For An Introductory Workout” now to schedule your first body transforming workout at my LA gym.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate while on vacation and at home.

You deserve it.