Doug Collins | Personal Trainer | DC Fitness | Dayton, Ohio
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Is 'Phantom Fat' Haunting You?

6/11/2014

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Losing a large amount of weight is a truly life altering experience.  Better health, new clothes, new relationship opportunities.  The list of positives that come from it are plentiful.  But for many, it's incredibly hard to shake the long standing mental image of oneself.  I was overweight for so long, I lost 100 pounds and still looked in the mirror and saw my 350 pound self for YEARS.  Why, though?  It might have something to do with 'phantom fat.' 

For people who have lost 60, 80, 100 pounds and up, the mental baggage associated with weight loss can be long term for several reasons.  From a physical standpoint, losing a large amount of fat can result in some less than desirable alterations to your physique.  You've replaced a highly overweight body with a more fit body that has cellulite, loose skin, and stretch marks.  These "side effects" of weight loss can give a person a whole new level of self consciousness, often times leaving them with little choice but to have painful skin removal surgery and incur months of healing time.

Physical scars aside, the real damage from weight loss can come from damage to your mental well being.  When you lose a tremendous amount of weight, your mind is forced to "catch up" with your drastically altered body.  This is especially true for folks who have lost weight very rapidly.  While this will gradually ease over time, the feeling of being a much larger person even though you have a smaller body is one of the most persistent feelings plaguing the newly fit.  Just as a person who has lost a limb in an accident feels a phantom limb, the formerly obese may feel (and see) phantom fat.

Overcoming Phantom Fat

I look at the battle with the mirror as an addiction.  Just as alcohol and drugs are an addiction, "fat shaming" yourself in the mirror for years can become something of an addiction itself, even after you've lost the weight. A person goes from hating the overall reflection, to picking out small details on themselves to fret over.  You've exchanged one vicious cycle for another, and it needs to stop.  Here are some personal ideas on how to change your overall perception of yourself:

A picture is worth a thousand words: Forget the mirror.  Take pictures.  I promise you you're never going to see the difference in yourself if you look in the mirror every day searching for improvements.  Take pictures of yourself in as few clothes as you feel comfortable with, or refer to past pictures to get a baseline for where you started.  Take them every day, every week, or every month and THEN critique your results.  Sometimes you'll be shocked at what comes out of the camera.  Example...
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Set an attainable precedent, and take your time.  This isn't a contest: So you've lost some weight, yet still feel like you could do more?  That's great.  Self betterment is very healthy, but only if you do it right.  I used to save and cut out pictures of ideal physiques, from bodybuilders to celebrities, then I realized something.  I am a normal person with a job and a kid and responsibilities.  I'm not competing in a physique competition nor am I prepping for a movie.  I don't have a team of people whose sole mission in life is to make me look better.  I have a team of one.  Myself.  As long as you're progressing, no matter how slow it is, it's still progress.  You can't put a timetable on your overall health, and 99% of us weren't blessed with the genetic makeup to look like our favorite celebrity.  And you know what, THAT'S OKAY!

Learn to expect small failures: That's right.  You're going to fall off the wagon every once in a while and have a romantic weekend with your old friend the pizza delivery guy and a whole cake.  You're human.  It can and WILL happen.  Don't "make up" for your indiscretions by punishing yourself with a juice cleanse or something stupid.  Just right the ship, and get back to the habits that got you where you are.  No need to beat yourself up over it.

Never stop loving yourself:  This might sound cliche or whatever you want to call it, but you were given this one body, and you need to love it through thick and thin.  You're going to gain 10 pounds of your original 50 back, then you're going to lose it again.  You may need to get 10 pounds of skin cut off, or you may have some less than desirable stretch marks.  Screw what society says.  Most people have no idea where you started or what you did to get where you're at.  Be proud, keep working hard, and only keep the people around who accept you for who you are, whether that be an overweight you or a newly thin you.  Aside from yourself, those are the people who matter.

Have anymore suggestions you'd like to add?  Feel free to comment below.  I look forward to hearing your personal suggestions for fighting off personal demons.
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SUPPLEMENTS FOR DUMMIES

2/16/2014

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By the year 2021, the nutritional supplement industry is projected to be a $60 BILLION dollar a year business.  People are buying protein powder, fat burners (even though there's no such thing, and something I'll have to touch on later) and sport performance supplements at an ever increasing rate in the grand search for a healthier and more proportioned body.  Unfortunately, people are also often wasting massive amount of their hard earned cash on stuff that offers empty promises and no results.

I personally love supplements.  I use them daily, and find many of them to offer me an edge I previously wouldn't have had.  That being said, I believe supplements should only be used in conjunction with an already proper diet to enhance good habits you're already practicing.  So, get your diet and exercise correct first, and if supplements fit in with your routine, then start using them.  

That being said, choosing the right supplements in an ever growing market is not always the easiest thing.  And once again, there are so many things out there for sale that have no business being on the market, it's disgusting.  So today, I want to share with you the 3 most beneficial supplements I believe anyone can buy.  These are in no particular order, but I believe all of them can have a permanent place in your overall routine.
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WHEY PROTEIN

In the pantheon of supplements, it's hard to deny whey protein's place as the undisputed king.  As muscle mass is the main thing that keeps your metabolism running at an optimal level, protein is the building block most responsible for new muscle growth, as well as muscle retention.  While people on exercise programs should include a fairly substantial amount of protein at each meal, it's not always easy to wolf down several chicken breasts and a steak every day.  That's where protein powders and drinks come into play.  There are many different kinds of protein drinks on the market, but whey is the preferred choice of most due to the fact it's also one of the best absorbed kinds of protein you can buy.  Check out my protein powder buyer's guide HERE to find out more on the benefits of using whey in your diet.
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MULTIVITAMINS

While nothing can replace the vitamins and minerals you receive from eating whole foods, the fact is most people simply don't eat enough of the right kinds of foods to get the essential amounts of vitamins their bodies require to run at it's absolute highest levels.  Many people need something to fill in the nutritional gaps.  That is why including a quality multivitamin in your diet can be highly beneficial.  A few words of warning about multivitamins.  You get what you pay for.  Those "one-a-days" you see on commercials are nearly all synthetically made in a laboratory and contain little to no natural based materials in them.  If the budget will allow, buy an organic based multivitamin.  They are essentially made from food, and for that reason, are better absorbed and used by the body.
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FISH OIL

The overall importance of Omega-3 fatty acids in the diet are numerous.  They are highly beneficial in the areas of heart, brain, and joint health, as well as providing a base for overall better athletic performance.  While there are many non-seafood based sources of Omega-3's, digestive processes required to turn them into the fatty acids EPA and DHA make them an inferior product due to the fact there is no digestion needed when these fatty acids come from fish oil.  Out of everything on this list, the thing that I can literally FEEL working is fish oil.  For a more in depth analysis of fish oil supplements and their benefits, read HERE.
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BONUS: CREATINE MONOHYDRATE

Creatine is not completely necessary to an average person's overall nutritional program, but in the area of athletic performance, there is nothing more scientifically studied and proven to increase athletic performance than creatine monohydrate.  While many of you may be under the notion that creatine is an anabolic steroid, that couldn't be further from the truth.  Creatine is actually an organic compound produced by the liver that helps supply energy to cells all over the body, most notably muscle cells.  Around 95% of the creatine your body produces is stored within the muscle, and while your body produces it naturally, an excess of creatine has been shown to verifiably increase athletic performance and with it, muscle building potential.  Studies have found that people taking creatine experience upwards of 15% better athletic performance.  This is something no other supplement can claim, and therefore the reason I feel it deserved a place on this list!  Read more about creatine HERE.

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ONLINE PERSONAL TRAINING: THE NEXT BIG THING

1/7/2014

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First things first.  Your results with a personal trainer are only as good as the personal trainer themselves and your level of commitment.  If you have reservations about hiring someone (I include myself in this), don't do it.  Plain and simple.  However, if you think you've found a trainer who is right for you, you now have a lot more options of how you would like to receive your personal training than you did in the past.  

If the option is there, in person training is still a great route to go.  However, we live in a fast paced world.  We operate on different schedules, have kid's soccer practices, meetings, you name it.  It can be pretty hard for some folks to lock down 3 or 4 dedicated times each week with a personal trainer.  Also, from a financial standpoint, it can be a very pricey venture for some.  

Enter online personal training.  Flexible around your time, considerably more affordable than in person training, and the same great results if you put in the effort!  Online personal training may indeed be the next step forward in the fitness industry.  However, as with hiring any trainer, make sure you do your homework and make sure he or she offer you the services you're looking for.  These are a few of the things every quality online trainer should offer:
  • Personalized workouts complete with videos: If this service isn't offered to you, find a trainer who offers it.  Since you won't be in the gym with your trainer, you need to know how to properly and safely execute anything they are asking of you.  This means your workouts should be delivered on a mobile friendly app or website that includes videos of how to do each exercise.  I use a program called Trainerize, but there are many others out there.  Also, make sure the workouts are PERSONALIZED to your needs.  There are a lot of websites out there that offer personal training online, but you will only be given pre-made workouts.  If you wanted that, you could just buy a magazine.  If you're going to spend the money on personal training, make sure you're actually getting PERSONAL TRAINING!
  • Nutritional Coaching: The backbone of any solid personal training program is going to involve changing the way you eat.  Does your potential online trainer offer nutrition advice as part of their program, or are they only giving you workouts?  Assuming you have no prior medical conditions that require a dietician, your personal trainer can coach you through proper meal planning based around your goals and give you a general calorie range you should start out at.  
  • Online/Phone Support: You're going to have questions, concerns, and sometimes the occasional emergency.  Is your online trainer going to be around to discuss it with you?  All trainers should be readily available to answer you if you have an emergency.  If it's not an emergency, a quality online trainer will have you do a weekly email complete with any questions you may have thought of that current week as well as having you check in with your measurements.  Depending on the program, a weekly or bi-weekly phone call or Skype session may also be a part of you package.  If you sign up for an online program, don't get left in the dark when you need help.  Make sure your trainer will be there for you.
  • Motivation and Education: Does your potential trainer maintain a strong online presence and provide motivational and educational materials that you can use on your fitness journey?  Your trainer should be constantly updating their social networking sites and blog with information that is useful to you.  Some trainers may even have a Facebook group for trainees to ask questions and exchange thoughts and ideas or a members only section on their website.
  • Different Levels of Membership: Not everyone needs $500 a month worth of training and diet advice.  Your potential trainer should have different levels of membership for you to choose from.  Don't get sucked into the most expensive package they offer if you don't need it.  Find something within your budget that will give you desired results.

If you already have a gym membership and a general knowledge of how to get around the weight room, online personal training may be the perfect fit for your lifestyle, and more importantly your budget.  Just remember, a quality online training program should include nearly everything an in person one does.  Choose your personal trainer wisely, and you will both reap the benefits of a successful trainer/client relationship!  Ready to START online training?  Fill out my client application for a free online consultation now!

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RESOLVE TO NOT RESOLVE IN 2014

1/1/2014

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Let's be completely honest here.  New Year's resolutions don't work.  If they did, the 2,000 people I will see at the gym today would be there all year round and not just three weeks.  Today may be January 1st, but in reality it's just another Wednesday.  The only difference is you don't have to work.  

I know that sounded negative, but what I am really getting at here is that it's time to stop with the resolutions and it's time to come up with a solid game plan for long-term success.  You might be motivated today because you feel like the New Year is a fresh start, but unless you change your mindset, you will find your motivation wavering in pretty short order.  

As this is a fitness blog, I'm not going to give you a step by step plan to fix your finances or your personal relationships, but I've got a good idea of proper goal setting as it pertains to getting on track to better health.  So forget the mindless "I want to lose 20 pounds this year" resolutions and come up with a REAL game plan.

WRITE YOUR GOALS DOWN AND READ THEM EVERY DAY
You must train your subconscious mind to achieve real success.  The conscious mind is responsible for thought and reasoning, and it's what makes you reach for the pizza and ice cream after a stressful day.  The subconscious mind is responsible for your habits.  What your subconscious mind believes, your body achieves.  If you have goals, write them down and read them with conviction several times a day.  The subconscious is trainable, and will be a huge factor in your overall success.  But what do you write down?

SPECIFIC AND MEASURABLE GOALS, NOT GENERAL ONES
"I want to lose weight" is not a specific goal.  "I want to get down to size 6" or "I want to run a 5K" are specific goals.  When you generalize your goals, it's harder to envision them in your mind.  When you turn "I want to get stronger" into "I want to squat 225," you can actually picture a bar with two 45 pound plates on each side with you underneath it.  Whatever your goals are, make them precise and put them down on paper.

BIG GOALS, REALISTIC DEADLINES
If you have 100 pounds to lose, it's going to take you a year or more to safely achieve it.  However, if that's what you truly want, WRITE IT DOWN then give yourself a timetable.  Write down your timetable something like this:
  • The long term "you": This is the final product you strive for, whether it's one year away or ten.  What would you ultimately and permanently like to become?
  • One year goal: One year from now, what would you like to achieve?  It could be your final solution or it could be a stepping stone.
  • Three month goal: I have most of my clients on 12 week programs for a reason.  It often takes a solid 12 weeks (3 months) to see highly measurable results that both you and the people around you will notice.  This may be the most important goal you set for yourself because it's long enough to achieve results, but short enough to see the finish line.
  • Weekly goal: What do you want to achieve THIS WEEK?  One pound of fat loss?  Five pounds added to your shoulder press?  Write it down, and do whatever it takes to make it happen.
  • Daily goals: What will you do every single day to have a positive impact on your weekly, three month, one year, and overall goals?  Whatever it is you think will get you there, write it down, no matter how minimal you think it is.  Many small actions can turn into much bigger results.

DON'T DO THIS ALONE
Everyone has someone who will support them, whether it's friends, family, or a support group you're a part of.  Make your goals known, hold yourself accountable to them, and have SOMEONE ELSE hold you accountable to them if possible.  Hitting milestones is much easier with someone in your corner.  If you don't know where to start or what to do, feel free to fill out an application for a FREE consultation with me.  I will help you set up a plan and give you the step-by-step actions you need to see it through, as well as give you a few more crucial pieces to the puzzle that weren't mentioned in this article.  Happy New Year's Day, everyone.  Go work out, not because it's a new year, but because it gets you one step closer to your long-term goals!

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PRACTICE BETTER PORTIONS

12/11/2013

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The rate of overweight or obese people in 1970's America was somewhere in the mid-40% range.  Fast forward 40 years.  That number has jumped closer to 70%.  Another statistic.  Clinical obesity has literally doubled.  Processed "food" (I use the quotations because half the things people eat shouldn't qualify as nutrition anymore) is a contributing factor without a doubt.  The other dominant factor?  Almost nobody understands what qualifies as a portion.  

That illustration above is a perfect example.  The picture on the right is roughly the equivalent of what you would have received in your fast food bag in the 1960-70s.  Fast forward 40 years, and the average trip to McDonald's has most if not all your daily calories in a single trip.  Without getting into further specifics about all the chemicals and crap that are put into your average fast food meal, eating one of these double and triple portion meals a week as well as the other couples meals you're probably consuming in a day is going to add significant weight to your body year over year.  

I use fast food as an example, but portions have blown up everywhere, and the only sure fire way to make sure you're not overdoing it is to be imparted with the knowledge of both what you're putting into your body and what qualifies as a serving.  I've slightly covered this issue before in my Food Labels 101 post, which I recommend you read when you have a chance.  

As it pertains to portion control, knowledge is power.  Read the labels on things you buy.  Almost everything will you tell you a portion size in grams or ounces.  If you have access to a food scale, weighing your food out may seem like a big task, but it's a guaranteed way to know how much you're putting in your body.  As most produce and fruit is not labeled, though, the FDA recommends measuring in cups.  For example, the average adult woman should have between 2 and 3 cups of vegetables a day.  Having a measuring cup around your house is a very easy way to make sure you're staying on track.  If you don't have access to measuring equipment, use this chart to relate your foods to common items.  Click on the picture to view or download the full size PDF. 
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Keep that chart on your phone, saved in your computer, or even print it out and put it on the fridge.  Knowing what constitutes as a portion can help you get on the way to weight loss or just maintaining your current healthy weight.  If you have any further questions, comment below or contact me and I will do my best to answer it.  Otherwise, have an amazing day, go work out, and start focusing on those portion sizes!

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SIX REASONS TO HIRE A PERSONAL TRAINER

12/9/2013

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REASON 1: PROPER GUIDANCE AND MOTIVATION
The gym can be a big scary place if you're not sure what to do in there.  Rows and rows of machines, dumbbells, ropes etc.  A personal trainer will be able to properly instruct you on which equipment to use for how many repetitions and how many sets to see maximum results.  They will also make sure you're using proper form so as to avoid injuries.  Aside from guidance, a personal trainer also provides accountability and motivation.  You may think you can't get to that 10th rep, but with a personal trainer by your side pushing you on, it becomes much easier.
REASON 2: MORE EFFECTIVE FAT LOSS
Losing fat is increasingly difficult for many people, especially as we age.  A personal trainer knows many effective ways to lose fat at an accelerated rate, whether it be through exercise, diet coaching, or a combination of the two.  The majority of people will lose body fat quicker with a personal trainer than seeking results on their own.
REASON 3: INDIVIDUAL INSTRUCTION
I'm sure if you are trying to get in better shape, you've picked up a magazine or 2 that advertises the end all be all of fat burning, muscle building workouts.  You flip to the page and deflation immediately sets in.  You don't know how to do a reverse lunge super setted with a Romanian deadlift!  And why is it from Romania?  Magazine workouts may have their niche, but they are not tailor made to your goals and skill level.  A personal trainer will set up a program that is made only for you, as well as provide instruction on how to do each and every exercise they've recommended in a safe and effective manner.
REASON 4: BECAUSE YOU CAN AFFORD IT
Yes, it's true.  Personal trainers may be considered a luxury, as some charge upwards of $50 for a single half hour session (I don't charge that much, for the record).  However, purchasing a package of sessions will provide you with a sometimes very generous discount.  Say you spend $200 a month on an online training package that provides you with 8-12 sessions and diet coaching.  It may sound like a lot, but add up the rest of your "luxury" expenses such as expensive coffee drinks full of fat and calories at $5 a pop, unhealthy dinners out, or that bi-weekly pair of shoes you will wear once.  You will find that cutting out one or a few of those things will more than pay for personal trainer!
REASON 5:  BECAUSE A TRAINER IS ALSO A TEACHER
If you hire a quality personal trainer, they are usually an open book of knowledge and are willing to impart that knowledge on you.  When you start out with a trainer, you may have no idea how to work out properly or follow a balanced diet.  We realize you won't work out with us forever, which is why we want to teach you the skills you need to become healthier for the rest of your life.  Yes, we want to see those results when we train you, but we want you to take those results with you and make them permanent.
REASON 6: BECAUSE LOOKING GOOD NAKED FEELS GREAT
Having a body you are proud to look at in the mirror is a major ego boost.  Having to buy a whole new wardrobe because you lost 8 inches off your waist and stomach feels amazing.  This is what a trainer provides you.  We are there to make you look better, feel better, motivate you, and give you confidence you never knew you had.  All things the average individual wants!  Ready to start with a trainer?  Fill out my questionnaire to apply for a FREE consultation by clicking HERE! 

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"I'LL START AGAIN ON MONDAY..."

11/4/2013

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You know the routine.  You're eating great, exercising several times a week, drinking your water the way you should.  Then it happens.  Suddenly, you're stuffing your face with your favorite dessert.. twice.  You miss a week in the gym.  You just get off track.  Inevitably, there comes the time you've decided you're going to get back to your healthy routine.  That's when you say this...

"I'll start again on Monday..."

I've said it.  You've said it.  You've seen numerous jokes on your Facebook stream that elude to it.  Monday is that magical day where all your fitness and diet sins are forgiven and things will be different this week.  While some people blow it in the gym with their goals, the majority of us (I say "us," because it's happened to me plenty of times) blow it on our nutrition.  It's like the weekend was designed to throw us off on our goals.  Sometimes that weekend mistake turns into several weeks of mistakes, and somehow we're right back where we started with our pants too tight and feeling defeated.  IT HAPPENS.  If this describes you, it's Monday right now, and it's time to re-commit.  

I would like to share some ways to get back on track after a lapse in your good health behaviors, some preventative maintenance tips, as well as a few ways to make your cheat meals not as terrible as they could be.  Having a bad eating day isn't the end of the world.  It's only really bad if you just say "screw it" and go back to your old ways.  Don't do that.  Here are some useful tips:
  • You went out with your family to dinner and had one of everything.  Welcome to the club!  Instead of feeling defeated, just chalk it up to a "time out" in your diet and start your good eating habits the very next meal.  You only ruined your whole weekend of eating if you use this meal as a catalyst for every meal to come after that.  Mistakes happen, but don't make them worse!
  • Constantly overeating?  You may not be getting enough calories in your diet.  While hunger can sometimes be boredom, a lot of times you're just not eating enough, which can be a surefire way to ruin your goals with a binge.  Consider calculating your Basal Metabolic Rate and seeing if maybe you're just not eating enough to satisfy your hunger.
  • If you know you're going to cheat on your diet, consider maybe making this an intermittent fasting day.  Drink a ton of water, and even possibly a Bulletproof Coffee throughout the day and fast right up until your big night out or family get together.  Read about intermittent fasting HERE and HERE.
  • Make your cheat meal work for you by hitting the gym and lifting heavy weights before you start smashing the pizza and beer.  At least some of the nutrition in your cheat meal will actually aid in muscle recovery and sometimes growth.  A win-win situation.
  • Avoid processed foods at all costs on your cheat nights.  Have pizza, hamburgers, donuts, whatever.  Just buy them from an actual donut shop or from a pizza place instead of the frozen food section or the Hostess aisle at the store.  Think as close to home made as possible.  Nobody needs trans fat, high fructose corn syrup, and chemicals they can't even spell in their foods to have them taste good.  
  • Under no circumstances should you EVER starve yourself as punishment for slipping up with your diet.  I personally know people who do this, and you're doing yourself more harm than good.  Eventually you'll get so hungry you'll just binge all over again, and nobody needs that vicious cycle in their life.
  • Sometimes boredom with your current nutritional plan is the culprit behind your poor choices.  Being on a bland diet can cause your mind to wander to places it doesn't need to be which in turn leads your body to the nearest Chinese buffet for a food bender.  Hire someone (me) to come up with a nutrition plan that involves a wide variety of foods, and the occasional reward meal built in.  A well designed diet that includes foods you like on occasion can be the difference between success and failure

So, it's Monday.  Are you content with where you're at right now, or have you slipped up more than you should recently and your pants are getting a bit tighter?  You're not alone, but it's up to you to say "enough is enough" and get back to your healthy ways.  I'll end this with one of my favorite quotes, and one that rings true to my heart.  "Nothing tastes as good as fit feels."

Tomorrow is a new day.  Time to start working on a new you...

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CREATINE: NO, IT'S NOT A STEROID

10/18/2013

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Just the other day, I was telling someone about how I needed to buy some more creatine because I had run out.  That's when they asked this.  "Isn't creatine a steroid?"

To answer the question, no, creatine is not a steroid.  Anabolic steroids are an illegal, synthetic version of testosterone.  You can buy "testosterone boosters" at your local health foods store, however these are nothing more than some herbs and vitamins thrown together promising you a steroid-like experience.  While some research has been done on many different muscle building substances, the most studied and so far most effective muscle building supplement that can be legally obtained is creatine.  

So if it's not a steroid, then what is creatine?  Creatine is actually an organic compound produced by the liver that helps supply energy to cells all over the body, most notably muscle cells.  Around 95% of the creatine your body produces is stored within the muscle, and while your body produces it naturally, an excess of creatine has been shown to verifiably increase athletic performance and with it, muscle building potential.  

Supplementing with creatine isn't going to give you a massive strength increase like anabolic steroids will, but it will give your muscles a noticeable amount more energy.  Medical journals have consistently found that maximum power can be raised up to 15% with steady creatine supplementation.  If you're like me, the ability to do 15% more in the gym is a big deal.  That can mean the difference between finishing your workout and falling a couple sets shy.  And if you're serious about your workout, you should never want to quit before you're supposed to be finished! 

"But I heard that creatine can make people sick?"... Side effects of creatine are usually few and far between.  Some people may have some stomach cramping and the occasional diarrhea, but a cup of coffee is more likely to do that to you than creatine.  The one exception to all this is people with kidney disease or diabetes.  If you have any or both of those things, avoid taking creatine.  Other than that, almost anyone involved in physical activity could benefit from it.  

The next issue involved in starting creatine supplementation is figuring out which kind to buy.  Let me make this easy for you.  You're looking for the label or primary ingredient to say "creatine monohydrate."  Over the years, supplement companies have tried to develop new supplements with "revolutionary" types of creatine in them such as creatine ethyl ester, creatine hydrochloride, or creatine nitrate.  No legitimate studies have shown these to be anymore effective than the original creatine monohydrate.  The only difference is the blow your wallet will receive.  Creatine monohydrate is all you, me or your local professional athlete really needs.  End of story.

If you think you would benefit from getting extra creatine with your diet, you have a few options.  The first is through actual food.  The main food source with the best amount of creatine is beef, namely "round" and "loin" type beef.  You will get an average of 1 gram of creatine per 8 ounces of beef.  While this is a good start, a general baseline on how much creatine to supplement with in a single serving is around 3-5 grams or the equivalent of 24-40 ounces of beef.  If you're not involved in a lot of physical activity, this may not matter a great deal.  If you're looking for an edge no expensive "booster" can give you, it may be time to supplement with creatine. 

In conclusion, creatine is most definitely not a steroid.  In fact, it is likely the most viable alternative to steroids currently available on the market.  On that note, I'm going to have some right now and hit the gym.  I highly suggest you do the same sometime!  Everybody have a great weekend!

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WATER: LEARN TO LOVE IT

10/8/2013

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If you read my transformation story, you'll know that I used to be a 3 liters of soda per day, 3 liters of water per YEAR type of guy.  I never met a can of Mountain Dew I didn't like, and I pretty much never drank water.  In fact, it didn't really even cross my mind how important hydration from good old H2O really was.  Well, I'm telling you right now that the difference between an optimally hydrated body and a dehydrated body is nothing short of dramatic.  

I'm going to keep it short and sweet today.  I'm just going to give you some really basic facts about why you should be drinking a lot more water than you are now.  I harp on my clients about it constantly.   They give me grief, right up until they start seeing better results and recovery times, then they realize I know what I'm talking about.  Anyway, here are some important benefits of keeping hydrated, in no particular order:
  • You should be drinking half your weight in ounces of water daily.  No exceptions.  If you weigh 130 pounds, drink 65 ounces aka 8 glasses of water per day.  Sound familiar?  If you're 250 pounds like me, drink a gallon, or around 125 ounces.  
  • Just being 2% dehydrated can lead to a sharp drop in athletic performance, body temperature regulation, and muscular function.  
  • Soda (even diet), alcoholic beverages, coffee and tea should not be counted towards your total daily intake of water.  In fact, a case could be made for having to drink more water because you've had any of them.  Example: coffee and tea are diuretics.  They essentially steal water from your body.  
  • Water can strengthen your immune system.  Constant lack of water can lead to Chronic Cellular Dehydration, which in turns lowers your body's ability to stave off infection and disease.
  • Hunger is often just thirst in disguise.  If you've eaten recently yet are still hungry, drink a large glass of water.  9 times out of 10 the hunger will go away.  
  • If you're properly hydrated, your liver will be able to metabolize stored body fat much better than if you're dehydrated.  It may not have any nutritional value per se, but water can be a powerful fat burner!
  • Dehydration leads to dry skin.  If you're drinking the proper amount of water daily, odds are you're going to save quite a bit of money on moisturizers each year. 
  • Joints hurting?  Drink more water.  Aside from some supplements and fish oil, water is one of the main lubricants of your joints.  Drink more water, hurt less often.  

I could continue on with water benefits for a very long time, but those are but a few key points.  If you don't drink water, start.  If you do drink water, it probably won't hurt to drink more.  Buy a gallon jug and refill it daily to help keep better track of your intake.  Every part of your body will thank you!
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FITNESS MYTHS REVEALED OCTOBER 6, 2013

10/6/2013

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"I want to lift weights but I don't want to get big like a guy.."

That's one of the very first things I hear from nearly every female client.  The preconceived notion amongst many women that somehow lifting weights will make you look like Arnold Schwarzenegger is completely unjustified, but it's also a belief that runs rampant.  This is definitely a myth I would like to clear up today.  Not only is it completely false, but heavy weight training is most likely the key to success for nearly all men and women.
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I get it.  You don't want to look like her.  Hell, even I'm not sure I want to look like her!  While the internet has made it easier to see that not all women who compete in physique contests look like that, that image above is what many women get in their heads when thinking about lifting heavy weights.  Well here's a spot of good news for you, ladies.  The only way you're going to look like her is if you do anabolic steroids and synthetic male testosterone.  

There are a lot of factors for why you're not going to get massive by doing heavy lifting, but first and foremost, it boils down to hormones.  It is well known amongst scientists and fitness professionals that testosterone is one of the biggest muscle builders there is.  It is directly responsible for how much protein a person can synthesize, which is just a fancy way of saying how much muscle they can build.  Men can have as much as 15 times more naturally occurring testosterone than women.  Simply put, and to drive the point home again, if you're not shooting up steroids and synthetic hormones, you're not going to get huge. 
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Physique Competitor Dana Linn Bailey
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Figure Competitor Nicole Wilkins
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Bikini Competitor Nathalia Melo
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Stacey Alexander

Those 4 ladies above all have very different body types.  All are professional athletes competing in different classes of elite competition.  They also look vastly different from that large female bodybuilder I posted a picture of.  What that has to do with is their training methods, genetic makeup, and in most cases their lack of drug (steroid) use.

These women are at the absolute peak of what they can make their bodies look like, and have literally been training for years to achieve the look they possess.  In my opinion, you couldn't label any of them "bulky," including Dana Linn Bailey.  While she has a look that is considerably more masculine than the other 2 women, she still only weighs in the neighborhood of 130 pounds while still retaining very feminine features.  

Whether you would prefer to look like Dana Linn Bailey or you would rather have a smoother look like Nathalia Melo or Stacey Alexander, one thing remains true.  You are going to have to develop a training routine that is going to get you those results.  All of them will involve lifting, in some cases, some pretty serious weight.  Cardio and abs at the gym ever day and poor eating habits will never help you achieve these results. 
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Powerlifter Dana McMahan

When I am putting together a routine for a client, I don't treat women any differently than men.  Women can do the same exact things men can do in the gym, and their bodies are going to react almost identical to each other, the exception being women won't build large muscle mass quite like men.  

Those 20+ rep, very light weight workouts so many women (and some men) like to do are garbage.  When you do 20 reps of an exercise with light weight, you may get a good pump in your muscles and feel like you're doing something good for yourself.  However, you're really just building muscle endurance.  Muscle endurance is obviously important depending on your goals, but let's be honest, most women want that toned and tight look.

If toned and tight is your what you want, put down those 5 pound dumbbells and pick up the 30's.  Better yet, hire a trainer or go with an experienced friend to the gym and learn how to properly do squats, deadlifts, and other compound exercises.  Stop doing 20 reps of dumbbell curls and start doing 5 intense reps of heavy squats.  Do endurance type workouts once or twice a week, but make heavy lifting day your main priority.  You won't get huge, but you will get strong, build dense muscle, and burn fat at an accelerated rate.  Isn't that what you want, after all?  

Ladies (and guys), if you have any other questions about this post or need help with a plan to achieve your goals, whatever they may be, feel free to contact me any time.  I hope everyone had an amazing weekend and that you got in the gym at least once.  If not, tomorrow is a new day.  Get to the gym and pick up something heavy.  You might just see the results you've been missing!  
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