Kevin Yates,Tracy's Fitness Expert

How To Jump Start Your Diet & Metabolism To Achieve Your Ideal Weight-Part 2

2009-11-16T09:58:00.000-08:00

If you're struggling to jump start your metabolism so you can achieve your ideal weight I'll share some things you need to know in the video below:

How to get better results without working out longer or more frequently
The #1 training mistake that keeps most people from achieving their weight loss and fitness goals
Why working out in your "fat burning zone" does not burn more fat and can actually be counterproductive
The real secret to burning the most calories and body fat (this is what almost everyone misses)
One thing you must do if you want long, lean and toned muscles

Don't forget to leave me a comment and let me know what you think of the video and the information in it.

Total Body Makeover Video-Part 3:

How To Jump Start Your Metabolism To Achieve Your Ideal Weight

2009-11-11T09:40:00.000-08:00

Recently, I put together a Metabolism Makeover contest for some local residents in my community. The contest was 4 weeks long with cash prizes, a professional makeover and photo shoot going to the top 3 winners.

And, some incredible changes happened. In case you didn't get to see it already I posted a video clip from one of the Metabolism Makeover webinars.

Part I:

The truth about diets
Why a "one-size-fits-all" approach to weight loss doesn't work for everyone
The truth about carbohydrates you aren't being told by the media and fitness 'guru's'
and more...

Part 1

Stay tuned for Part 2 where I reveal:

Why most people who lose weight look smaller but still have the same trouble areas
The secret to getting lean and toned with definition
How much weight you should really be losing week to week
What really happens when you lose too much weight too quickly
Why most people who lose weight fail to keep it off and how to avoid it

It's a real eye opener and I'll be posting it in a few days. Once it's up I'll send you an email so you can access the Part 2 video.

Keep an eye on your inbox over the next few days.

Tracy Community Personal Trainer Joins Fight Against Family Violence

2009-09-26T16:13:00.000-07:00

Tracy Community Personal Trainer Kevin Yates interview with Women's Center of San Joaquin Executive Director Joelle Gomez:

Eat Less Or Exercise More: Which Is More Important For Losing Weight?

2009-09-25T16:05:00.000-07:00

If you're like most people then you'd like to lose some weight and you know that you could achieve this by one of two ways:

eating less

or exercising more

But, which is more important and most effective when it comes to losing weight?

Most people fall into one of two general categories:

1) Those who would rather EAT LESS rather than exercise- These are individuals who absolutely hate to exercise and are convinced that they can lose the weight by eating healthy and consuming fewer calories

2) Those who would rather EXERCISE MORE than eat less food- These are individuals who are determined that they can eat pretty much whatever they want and are convinced they can add more exercise to burn the extra calories.

Category Number 1: Eating Less

The fundamental rule for losing weight is to eat fewer calories than you burn. This creates a negative energy balance known as a calorie deficit which is required to lose weight.

This rule implies that as long as you are eating fewer calories than you burn you will lose weight.

Does it work?

Sure...for a while.

There are a lot of individuals who lose weight by following some kind of diet while opting not to exercise.

And, they lose weight...

...In the beginning

But, for some odd reason they hit a plateau where the weight loss stops. Then once they reduce their calorie intake further they start to lose weight again.

Unfortunately, this cycle repeats itself over and over until the individual is eating so little food to the point that it becomes nearly impossible to lose anymore weight and suddenly they find themselves hungry, tired, weak, irritable and sometimes dizzy or light-headed.

The problem with this approach is that it's rarely a long-term solution to weight loss because it's too difficult to maintain.

What's worse is that without the stimulus to boost your metabolism, it begins to slow down in an effort to conserve energy and it does this by burning muscle...

What does burning muscle have to do with your metabolism?

EVERYTHING!

Your muscles burn a lot of calories and during long periods of very low calorie intake as your body begins to burn muscle tissue you burn fewer calories.

This is why when people quit their diet and resume eating the same as they did prior to the diet they gain back all the weight they lost with interest.

They have a slower metabolism and burn fewer calories than they did before which means they'll gain weight even though they haven't increased the amount of calories they normally ate pre-diet.

Category Number 2: Exercise More

So, what happens when you add exercise without changing your diet? You definitely will burn more calories which can lead to increases in weight loss.

But, this approach has its drawbacks as well..

You can add more exercise up to a certain point where your body can tolerate it. Go beyond this point and your body cannot tolerate it very well.

This is the case with those who are convinced they can out train a poor diet.

They get tempted (quite often) by high calorie, high fat foods and convince themselves that they can get away with eating like this and that "tomorrow" or "this week" they'll train much harder or exercise all week long or something similar.

So, they hit the gym 5, 6 or even 7 days a week in some cases.

Heck, I've known some individuals who tried to do this and do 2 workouts a day!

This is excessive for the majority of individuals and even if you could keep it up in the beginning it would only be a matter of time before your body says 'ENOUGH!'

Once you reach this threshold your body cannot recover from all the physical stress and begins to break down. You'll most likely experience some or all of the following:

Decreased desire to workout
Poor workouts
Chronic fatigue
Elevated heart rate (at rest and/or while training)
Muscle and/or joint pain
Injury
Poor/disrupted sleeping patterns
An overall feeling that you don't feel 'right'

Chronic excessive exercise can also lead to muscle breakdown, chronic inflammation and injuries that can stop you from losing weight and burning fat.

What's The Best Weight Loss Solution?

The best weight loss solution is taking the middle of the road of achieving a calorie deficit by using both strategies:

1) slightly reducing your daily calorie intake AND
2) performing a regular exercise routine that's consistent but NOT excessive

And, here's another big piece most people completely miss...

Don't worry about losing WEIGHT...Focus on losing FAT instead.

We are so conditioned to let the scale judge us on whether or not our efforts to achieve our ideal body are successful...

But, the scale doesn't tell you the whole story.

It only reads the total of what you're body consists of which includes: fat, muscle, bone, water, blood, your heart, lungs, liver and other internal organs

Wouldn't you agree that what you really want is to lose all the jiggly stuff hanging from your upper arms, stomach, waist, hips and thighs, right?

So, ask yourself this...

...If I had my idea of the absolute perfect 'dream' body for me would how much I weigh matter?

Think about this for a minute

What's your idea of your perfect body?

Is it having a flat, sexy stomach like Jessica Alba or arms like Madonna...whatever it is for you, picture having that exact body.

Would you rather have that body and not be at your 'target weight' or would you rather be at the weight you think you need to be but not have the body you want?

My point is this: Shift your focus off of your weight and onto losing body fat and you'll achieve the body you want.

The Truth About Organic Foods You Might Not Know

2009-09-18T12:41:00.000-07:00

Do organic foods really provide healthier benefits than non-organic foods or is it all a scam designed to separate you from your money?

This is a big debate considering the high prices of organically grown foods. I mean, we all know how expensive these foods are but how do we know if we're really getting all the proclaimed health benefits?

Some studies show that organic foods have more beneficial nutrients, such as antioxidants, than conventionally grown foods.

Often people with allergies to foods, chemicals or preservatives often find that when they eat only organic foods their symptoms decrease or go away.

Is organic food really healthier than non-organic food?

It's all kind of blurry still.

Some studies suggest that, organically grown fruits and vegetables may contain slightly higher levels of vitamins, minerals, and antioxidant phytonutrients than conventionally grown produce. Other studies have found no nutritional differences between organic and non-organic foods.

Benefits of organic foods

Fewer pesticides- Pesticides are chemicals such as fungicides, herbicides, and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food we eat.

Freshness- Fresh food tastes better. Organic food is usually fresher because it doesn’t contain preservatives to make it last longer. Organic produce is often (but not always, so watch where it is from!) produced on smaller farms near where it is sold.

Environment Friendly- Organic farming practices reduce pollution (air, water, soil), conserve water, reduce soil erosion, increase soil fertility, and use less energy. In addition, organic farming is better for birds and small animals, since chemical pesticides can make it hard for birds and small animals to reproduce and can even kill them.

Organically raised animals are NOT given antibiotics, growth hormones or fed animal byproducts. The use of antibiotics in conventional meat production helps create antibiotic resistant strains of bacteria. This means that when someone gets sick from these strains they will be less responsive to antibiotic treatment.

What About Locally Grown Food?

Small local farmers often use organic methods but sometimes cannot afford to become certified organic. Visit a farmer’s market and talk with the farmers. Find out how they produce the fruits and vegetables they sell. You may even ask for a farm tour.

What’s Really Lurking In The Meat You & Your Family Eat?

One thing you need to know is what the government allows in animal feed or to be used in the production of meat and dairy products:

Dairy cows—antibiotics, pig & chicken byproducts, hormones (for growth), pesticides, sewage sludge

Beef cows—antibiotics, pig & chicken byproducts, steroids, hormones, pesticides, sewage sludge

Pigs—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

Broiler chickens—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

Egg laying hens—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs

Source: http://www.greenerchoices.org/products.cfm?product=meat&pcat=food

Understanding Organic Food Labels

Do you know what food labels such as “organic,” "natural," "free-range," and "non-GMO" really mean? Understanding these terms is important when shopping for organic foods.

The most important point to remember is that "natural" is not the same as "organic".

The term "Natural" is unregulated and can be applied by just about anyone. Only the "USDA Organic" label indicates that a food is certified organic.

USDA Certified Organic Food Labels

When you’re shopping for organic foods, look for the “USDA Organic” seal. Only foods that are 95% to 100% organic can use the USDA Organic label.

100% Organic – Foods that are completely organic or made with 100% organic ingredients. May display the USDA seal.

Organic – Foods that contain at least 95% organic ingredients. May display the USDA seal.

Made with organic ingredients – Foods that contain at least 70% organic ingredients. Will not display the USDA seal.

Contains organic ingredients – Foods that contain less than 70% organic ingredients. Will not display the USDA seal.

Other Terms You Need To Know

The organic label is the most regulated term, but when it comes to meat, we often see many other terms used.

Natural – This label means “minimally processed” and that the meat can’t have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren’t processed.
Grass fed – Means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are naturally ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass fed beef has been shown to have more of the healthy omega-3 fatty acids.
Free-range – This means that the animals weren’t confined to a cage and had access to the outdoors. Unfortunately, the animal population in the same area can still be very high and the animals may only be outside for short periods of time. It is difficult to tell exactly what free-range means when you see it on meat packaging.
No Hormones added – This term is allowed when animals are raised without the use of any added growth hormones. For beef and dairy products it can be helpful, but by law, poultry and pigs cannot be given hormones, so don’t pay extra for chicken or pork products that use this label.

What does Certified Organic mean?

Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown.

Consider this

One thing I find interesting are studies that have been conducted among certain groups of different cultures raised in remote regions of the world where heart disease, cancers, diabetes, hypertension, arthritis and other diseases are unknown.

These people maintain levels of health and fitness that are vastly superior to those in modern societies.

Eskimos, for example, have excellent immunity and cardiovascular health while living on large quantities of fat and several pounds, yes pounds, of meat a day.

Whale blubber anyone?

In the Andes Mountains, deep in the Amazon forest and south of the Pacific Islands native people who live on the diets of their ancestors often demonstrate remarkable strength, stamina, resistance to disease and often live well past 100 years of age.

But, when these same people were exposed to the foods and diets prevalent in modern civilizations their health rapidly deteriorated. They end up with the same diseases.

My purpose in writing this is not to tell you what to do but to present the facts as I have found them in the research I've done.

I can say that I prefer 100% organic foods over conventional foods and since making the switch my body has responded by not only looking better but my energy levels are higher, I have more stamina, my digestion is much improved and nothing beats the taste.

Is Diet Soda Healtheir Than Regular Soda?

2009-09-07T14:08:00.000-07:00

There's so much bad press surrounding the consumption of regular soda because of the amount of calories, sugar and even high-fructose corn syrup.

And, often times we assume that diet soda is automatically the healthier alternative because it contains zero calories, has no sugar or high-fructose corn syrup.

Instead, manufacturers of diet sodas discovered how to create the sweetness of sugar by using artificial sweeteners like aspartame which has gotten a bad rap lately(I'll get to that in a minute).

But, does that mean that diet soda is really healthier than regular soda?

Let's take a closer look and find out.

You may have heard that aspartame causes all sorts of health problems. The interesting thing is that there is a condition known as phenylketonuria (PKU) that makes it impossible for the body to metabolize one of the amino acids in aspartame.

And, if someone with PKU were to consume aspartame they could suffer from some very serious health consequences.

But, not everybody has this condition.

Fitness expert Phil Kaplan wrote in an article: "To date over 100 million people are reported to use aspartame. The CDC estimates 15,000 people in the US have PKU.

It seems absurd to use such a small segment of the population to evidence supposed danger which has never been documented in conclusive research.

Sure, people with PKU should avoid aspartame, but they should also avoid milk and meats, two foods that contain more phenylalanine than diet cola. You don't see the same effort going into pressuring the FDA to make the sale of milk and meat illegal.

To further satisfy pressures without pulling this product from the market, the FDA required all products sweetened with aspartame to contain the words, "Phenylketonurics: Contains Phenylalanine."

"After several court visits, hearings, and reviews, the FDA reviewed data including clinical studies in which humans who received single doses of aspartame up to 200 mg/kg of body weight --

equal to consuming 70 cans of aspartame-sweetened soft drink in one sitting -- showed no ill effects whatsoever."

Case in point is that minimal doses of artificial sweeteners consumed every now and then are considered safe and should not pose any health risks.

However, depending on the type of sweetener used it is possible that some or all of it may not be absorbed by the body and can remain in the digestive tract where gastrointestinal problems can occur.

If you experience upset stomach, cramps, bloating or any other uncomfortable feelings after drinking diet soda (or consuming artificial sweeteners) you might want to eliminate artificial sweeteners from your diet (or at least the one you consumed).

Another interesting fact is that more regular diet soda drinkers trying to lose weight don't. In fact, research keeps showing that they gain weight.

It has been speculated that this can happen from cravings created by the artificial sweeteners that stimulate appetite, or simply because diet soda drinkers figure they can eat more food since they're drinking zero calorie soda, or many other reasons.

At this point, is pretty much all theory.

So, what's the deal with regular soda?

Regular sodas aren't very healthy at all because they are loaded with refined sugar, high-fructose corn syrup and empty calories that cause a rapid rise in blood glucose levels that makes your body release a high amount of insulin to metabolize the glucose.

What you get is a quick rush of energy (from the sugar) followed by a big crash (as the glucose is metabolized) leaving you feeling weak, tired, hungry and often leads to consuming too many calories.

This is one of the main reasons why regular soda drinkers have trouble losing weight.

And, if you drink these sodas frequently you're likely to experience chronically elevated blood glucose levels that can cause damage to your blood vessels, body fat/weight gain, increased risk for Type II Diabetes and also contribute to high blood pressure.

All of these can increase the risk for heart attack, stroke and/or various types of cancers.

So, which is healthier diet soda or regular soda?

Unfortunately, both have their 'dark sides' and it's important to weigh all the pros and cons and consider your current health status.

Now, I personally don't see any serious health threat from enjoying either type of soda once in a while. Problems occur more with frequent, heavy consumption.

There are still many questions that need to be answered but the bottom line is that drinking a diet soda here and there does not pose any serious health risks in apparently healthy individuals.

You can read the entire Phil Kaplan article using the source link below:

Source: http://philkaplan.com/thefitnesstruth/artificial_sweeteners.htm

Lose Belly Fat Eating BBQ Chicken-Pineapple Pizza

2009-09-04T10:56:00.000-07:00

I'm sure you've heard all along that you'll never lose belly fat by eating pizza...

And, it's true if you're eating multiple slices of greasy pepperoni or sausage pizza.

But, if you're like me then you LOVE pizza!

I don't know about you but pizza is one thing I refuse to give up...and luckily I don't have to because I've got a delicious, healthy barbecue chicken-pineapple pizza recipe that's not only good for you but will help you get rid of belly fat too.

BBQ Chicken-Pineapple Pizza:

1 Slice Whole Wheat Pita Bread
4 Tbsp BBQ Sauce (choose your favorite brand)
1/2 Chicken Breast (cooked and diced)
1/2 Cup Crushed Pineapple
1/3 Cup Mozzarella Cheese (yes, the regular kind)
6 Sliced Black Olives

Directions:

Preheat oven to 400 degrees
In a small bowl mix the chicken breast with 2 Tbsp of BBQ sauce until all chicken is coated well
Place the pita on a pizza cooking tray (the kind with holes makes the crust crisp) or you can use a cookie sheet (the crust will be softer though)
Evenly spread the remaining 2 Tbsp of BBQ sauce on one side of pita
Add chicken breast, black olives and crushed pineapple (spread evenly)
Top with mozzarella cheese
Bake for 15 minutes or until cheese is melted
Cut into 4 pieces
Enjoy!

Contains 131.25 calories per serving

Makes 4 servings

Why Women Lose Weight More Slowly Than Men

2009-09-02T17:59:00.000-07:00

Why is it that men seem to lose weight easier than women?

Do men have a faster metabolism than women...

Is it just the way things are?

In the video below I uncover the facts and reveal the exact strategies women can use to lose weight and burn fat just like men...

After you watch the video post me a comment below and let me know what you think

Tracy Healthy Restaurant Review-L & L Hawaiian Barbecue

2009-08-28T13:52:00.000-07:00

For this week's Tracy healthy restaurant review I'm going to L&L Hawaiian Barbecue on Grant Line Road.

L&L originated in Hawaii and soon found its way to California.

L&L serves hot and fresh plate with very generous portions and recently they created healthier dishes that are low in calories, fat, carbohydrates and sodium.

The perfect solution for anyone trying to lose or manage their weight and eat healthy when dining out.

But, these healthy dishes aren't ordinary or bland. They're just better portioned and come with veggies rather than big portions of rice.

L&L also offers low-carb plates that are high in protein and served with greens like cabbage instead of rice.

L&L healthy menu dishes are easily under 400 calories

How Many Meals Do You Really Need To Lose Weight?

2009-08-21T16:42:00.000-07:00

One of the most confusing nutrition topics is how many meals you need to lose weight...

...How many times have you heard:

"You need to eat smaller meals more frequently"

or

"It's better to eat 5-6 smaller meals rather than 3 square meals"

So, I've decided to clear the air once and for all and set the record straight by revealing exactly how many meals you need to lose weight...

But, the answer will shock you...

Also, about halfway into the video I debunk the "starvation mode" myth and tell you what really happens if you go more than 3 or 4 hours without eating...and, no, you don't burn muscle...

Watch the video then let me know your thoughts by leaving a comment here on the blog....

Do you agree or disagree?
Did you lose weight recently? If so, how many meals did it take for you?
What's your biggest challenge with food and weight loss?

And, if you're a mom who's struggling to lose the extra pounds, get your body back and become a hot mom you can learn how at www.HotMomWorkout.com

Enjoy the video

3 Things Your Scale Isn't Telling You About Your Weight

2009-08-17T14:28:00.000-07:00

Something really interesting happened to me today...

I hopped up on my scale this morning only to see what reflected back as a 3 lb weight GAIN since Saturday morning!!!

Now, I admit that I'll enjoy a treat or two over the weekend I know for sure I couldn't have possibly packed on 3 lbs in just 2 days...

it's virtually impossible to eat that much food...

Considering 1 pound of fat = approximately 3,500 calories I would have had to consume 10,500 calories over the weekend which averages 5,250 calories per day!

That's about the same number of calories a 240 lb bodybuilder eats...and considering that I consume 1,800-2,000 calories per day I knew something had to be wrong...

This just confirms why weighing yourself isn't very reliable for at least 3 reasons:

First, the scale only shows your weight but it doesn't take into account your height, age, body type, bone density, body fat, lean muscle or water content.

For example, a 40 year-old man 6 ft tall and weighing 220 lbs with 25% body fat is not only fat but at risk for several health consequences.

However, a 40 year-old man 6 ft tall weighing 220 lbs with 12% body fat is considered pretty lean and fit.

So, if both men are the same height, age and weight how could one be so unhealthy while the other is the exact opposite?

Because body weight is only one factor of determining your overall health.

And, even though we're drawn to the scale like a magnet there's more important factors that need to be determined before we make our final decisions on whether or not we are at our 'ideal weight'.

Did you know that body fat is a more reliable indicator of your health than body weight?

It's true.

Men and women who carry excess body fat particularly around the stomach, waist and chest are at a greater risk for health problems.

It's not so much how much you weight that's important, it's what your weight is made up of that is.

Second, your body weight fluctuates all day long due to the distribution of water throughout your body.

Say you weigh yourself and then go through a hard workout for an hour where you're sweating profusely.

If you weigh yourself after that workout you are going to weigh a few pounds less.

But, this isn't because you lost body fat with that one workout. It's because you lost water weight which you'll gain back as soon as you down a bottle of water or eat a meal.

Again, the number doesn't tell you the whole story.

Finally, your body weight doesn't tell you much about your overall health. You may weigh more than you did 5 or 10 years ago, but if you have low cholesterol levels, low triglyceride levels, a healthy blood glucose profile, carry a low percentage of body fat, have good bone density you're probably pretty healthy.

So, whenever you get the urge to weigh yourself every day stop and remember there are more important things to consider than just your weight.

Get your body fat and lean body mass percentages checked by a qualified fitness professional or purchase a scale that measure these.

Get physically active-A properly designed fitness program that combines resistance training, cardiovascular conditioning and proper nutrition is the best way to boost your metabolism, lower your body fat percent and keep your muscles and bones strong.

Your weight does not determine your results- remember to assess how you're feeling, how you look in the mirror, how your clothes fit and check your measurements.

These are all important factors to consider rather than just the number on the scale.

By the way, the weight gain I experienced wasn't body fat.

In fact, I tested my body fat right after I weighed myself and was pleased that I actually had a bit less fat on my body and my measurements AND clothes reflected this.

The weight gain was simply due to my muscles being properly hydrated after a hard week of training.

Huge Personal Training Controversy

2009-08-12T10:16:00.000-07:00

You won't believe it...

I still can't believe it and have never seen anything like this done before...

A personal trainer gained a whopping 90 lbs...ON PURPOSE!

Click on the link below to watch how this

Personal Trainer Struggles To Lose Weight

Then come back and leave a comment below...

Do you think this is dangerous? If so, why?
Do you think this is just a publicity stunt?
Do you think this will help him have a better relationship with his clients?

Seriously, let me know your thoughts. This is absolutely unbelievable!

5 Nutritional No-No's

2009-08-03T14:54:00.000-07:00

There's a saying that goes like this...

"You can't out train a bad diet"

And I can attest to the truth of that statement because back in the day when I struggled with my weight and wasn't getting results from my workout program I thought getting better results was just a matter of working out harder...

But, I worked out harder and longer and more frequently and all I did was beat up my body without seeing the results I wanted.

I was stubborn about changing my diet because I thought I knew it all about how to 'eat right'...

I thought if I just trained harder, longer and more frequently I could burn more calories and get the body I wanted.

But, it never happened.

Back then I made 5 big nutrition mistakes and once I stopped making these mistakes I was able to get the results I wanted.

Here are 5 nutrition no-no's:

Nutrition No-No #1: skipping breakfast- most people skip breakfast and opt for coffee which gives them a burst of energy up until about lunch time and they're starving.

So, they eat a big lunch and not much else all day long. They come home after work starving once again and stuff down a big dinner then sit and watch tv.

This is a guaranteed recipe for gaining body fat.

Eating breakfast gives your metabolism a big boost to start off your day. You'll also be less likely to over eat during lunch time.

Nutrition No-No #2: restricting carbs- carbohydrates are your body's primary preferred energy source. Without enough carbohydrates your energy level's crash, you feel tired and weak and irritable and your workouts suffer.

Low carb dieters lose some body fat only in the early stages and over the long-term they lose water and muscle but not much body fat.

Nutrition No-No #3: not eating frequently enough- if you're only eating 2-3 meals per day you're going to find it nearly impossible to get a lean body, toned muscles and a flat stomach...

eating smaller portions 5-6 times each day (snacks included) your metabolism becomes more efficient at burning calories because your body uses energy to digest the food you eat...

more calories burned = a leaner body

Nutrition No-No #4: not eating enough protein- protein requires your body to use the most energy to digest compared to any other food.

approximately 30% of the calories consumed from protein are used in the process of digestion alone.

That means if you eat 100 calories of protein, 30 of those calories are used during digestion.

Nutrition No-No #5: eating too much- if you want to lose weight and get rid of body fat you have to burn more calories than you consume. There's no getting around it no matter what any diet book says.

It's a physiological law.

There are many things that can cause you to over eat such as skipping meals, eating sugar, processed and/or refined food products, not consuming enough protein or healthy fats, dehydration and more...

There's also a fine line between eating too much and eating too little.

Both have negative effects on your metabolism and make it almost impossible to get the body you want.

The way my clients (and I) got rid of those ugly pounds of stubborn body fat was by following a solid but simple total body workout routine and nutrition plan consisting of whole, natural foods in the right combination to boost the metabolism all day long and burn fat fast.

Personal Trainer In The Tracy Community Helped This Couple Lose 10 lbs Each

2009-07-21T15:31:00.000-07:00

As a personal trainer in the Tracy Community I strive to empower and educate my clients with the tools they need to achieve their fitness goals in the fastest time possible.

And, each of my clients have their own challenges when it comes to staying on track with their fitness program...

...they have kids, they work full-time (often 12 or more hours a day), they have family commitments and the list goes on..

And, the one thing they don't have much of is...TIME

But, you really can achieve your fitness goals even on the busiest schedule. My east bay clients in the video below are examples of this.

They own a business, have 3 kids and are constantly on-the-go...

They even amaze me at how they manage to get everything done that they do.

As a personal trainer for the east bay and Tracy communities I thought I was busy but I've got nothing on Jon and Diane.

But, they both managed to lose 10 lbs in 8 weeks and in the video they reveal their secrets that allowed them to do so...

After you watch the video leave me a comment below and tell me what you think

Fitness In Tracy Ca News: 10 Tips For Losing 10 lbs-Part 1

2009-07-17T07:27:00.000-07:00

I don't get to watch the Tracy Ca news very often, but when I do I've noticed there isn't a whole lot of information on health and fitness-or more specifically-how to lose weight.

If you're like many Tracy residents you're probably struggling to get rid of the same stubborn 10-20lbs and can't find a solution that really works...

Or, perhaps you keep losing and gaining back the same 10-20 lbs. over and over...

...Or, maybe you've been working out, running every day or every other day...

...doing a lot of cardio, tried every diet imaginable but you just can't seem to lose the weight no matter what you do.

One of the biggest problems for Tracy residents is that there's so much conflicting weight loss advice and more so-called weight loss "solutions" on the market now than ever which makes it almost impossible to tell the difference between truth and myth.

And the news gets worse.

If you go to any vitamin and supplement store in Tracy you'll see so many different weight loss pills and supplements it'll make your head spin.

It's hard to know who to trust anymore

But, over the years all of my clients who have succeeded in achieving their weight loss goals have followed 10 simple tips.

In fact, you can lose at least 10 lbs quickly by following these 10 tips:

1. Stop doing long cardio workouts in your fat burning zone- Long, slow cardio workouts just aren't effective for losing fat and sculpting a firm body because they don't force your body to burn enough calories.

2. Stop using machine-based exercises- Most of the machines at your gym are a complete waste of time when it comes to losing weight.

Machines are not very effective at burning fat because they don't boost your metabolism very much and they are some of the least effective ways to sculpt and tone your muscles.

3. Crunches, sit-ups and abdominal machines don't work- It doesn't matter if you do hundreds or even thousands of crunches, sit-ups or any other stomach exercise you still won't lose the fat and get a flat stomach from these exercises for the same reasons as #2.

4. Stop doing exercises for individual body parts- While this may work for bodybuilders trying to bulk-up (or who take performance enhancing drugs) it won't be very effective when you're trying to boost your energy expenditure and metabolism.

Plus you have to do so many different exercises to train every muscle that these workouts take up too much time.

Brief total body workouts are much more effective at melting pounds of fat off your body quickly.

5. Stay away from low-carbohydrate diets-Most of the weight lost on these diets comes from water and muscle not fat. And, research shows low-carb diets are too difficult for most people to stick with.Losing weight doesn't require fad or unhealthy diets.

A balanced plan consisting of the right foods combined with a specific exercise program designed to burn fat is what gets results.

In the video below I reveal the truth about carbohydrates that diet books, magazines and fitness gurus aren't telling you. In fact, you won't find the information in this video in any Tracy bookstore or anywhere else that I know of.

By using the simple strategy in the video you can lose weight faster than on any low-carb diet.

Prepare to be surprised:

Next time, in part two of my Fitness In Tracy Ca News I'll share the other 5 tips to help you to lose those stubborn 10 pounds quickly, safely and permanently.

Stay tuned!

How To Find The Best Personal Training Services In Tracy

2009-07-11T10:48:00.000-07:00

With the number of personal training services in Tracy it's difficult to know which one is the best choice to help you achieve your fitness goals.

The list below will give you some personal training options to help you find the right fit for you.

One-On-One: Working one-on-one with a personal trainer is an option to consider if you like working out alone. Unlike semi-private and group training classes with one-on-one training the training program is specifically designed for your unique needs.

The challenge is finding a personal trainer who has expertise and experience working with people that have the same goals as you.

Semi-Private: This is where you and a partner work out together with a personal trainer. This is a great option if you:

often lack motivation
find it difficult to stick with an exercise program
are looking for a more cost-effective personal training service than one-on-one

If you're thinking about semi-private training it's a good idea to find an exercise partner that has similar goals to yours and is motivated to stick with the program.

This can be challenging.

Another thing to consider is that although semi-private training services are more affordable than one-on-one training you get a little less individual attention.

Group Fitness Classes: Most Tracy health clubs offer group fitness classes for free and these classes offer a nice change of pace from the same old routine.

The only drawback is the large class sizes reduce the individual attention you need to get the maximum benefits from the workouts and it can get a bit crowded in there.

In-Home Personal Training: You may not have realized that there is such an option in Tracy. But, if you're thinking why in the world you'd want a personal trainer to come to your home there's actually quite a few benefits of in-home personal training such as:

Comfort- you don't have to deal with a noisy gym

Privacy- you don't have to deal with crowds of people

Time Efficient- you don't have to deal with driving to and from the gym

Fun- you don't have to deal with the same old boring workout routine

No Expensive Equipment Required- you can perform an almost unlimited number of exercises without the expensive machines at the gym.

You can get a better workout at home than at the gym with just a pair of dumbbells, a light medicine ball, resistance bands or your own body weight.

Most people don't realize how many exercises can be done at home with the equipment you already have.

The challenge with finding in-home personal training services in Tracy is that most of the health clubs do not offer this. In fact, Yates Performance Training might be the only in-home personal training service in Tracy.

In the video below you can see some of the home workouts I have my clients do. And, the couple in the video lost 10 lbs each in 60 days with in-home personal training

As you can see, there are a number of available personal training services in Tracy to help you achieve your fitness goals.

So, now you can get started toward your best body ever.

Tracy Community Outdoor Park Workout

2009-07-07T06:50:00.000-07:00

As a personal trainer for the Tracy community and east bay I often like to take my clients for an outdoor workout.

Especially, during this time of year when the weather is just too nice to be cooped up indoors.

The Tracy community has a number of outdoor parks where you can get a great workout.

But, I don't just use any park.

Some of the best workouts can be done at Tracy parks that have a playground.

I'm serious.

You can perform all kinds of exercises at a playground. It's fun and effective for losing weight and toning up.

In fact, in the video below I'll show you a quick fat burning workout I did at Larsen Park in Tracy...

Wait until you see what I did on the swings at 1:27 into the video.

After you watch the video leave me a comment and let me know what you think.

This is one of the reasons I love being an in-home personal trainer for the Tracy community. I get my clients out of the gym and doing so many different movements you just can't get at a gym.

We just use some open space in a spare room, garage or backyard and get some incredible workouts done in 30 minutes.

And, that's the real reason why I guarantee results in 90 days or less...because workouts like the one in the video are far superior to any exercise machine or cardio workout.

Healthy Restaurants In Tracy-Applebee's Review

2009-07-03T12:32:00.000-07:00

"There are NO healthy restaurants in Tracy" my wife Veronica told me one day...

"What are you talking about, there are plenty of healthy restaurants here" I said.

"Ok, where?" she asked.

I thought for a minute and said "What about Applebee's?"

"There's nothing healthy at Applebee's" she replied.

"I'll bet if you look carefully you'll find some healthy options" I told her.

So, off we went to Applebee's in Tracy.

Now, I like a big, juicy burger as much as anyone and at times I allow myself a treat like that but Veronica and I like to go out to eat sometimes when it's a "clean eating" day.

I'm a firm believer that you can find a healthy option at just about any restaurant anywhere you go. Who wants to be confined to their home just because you don't want to eat junk food?

You can eat out at a Tracy restaurant like Applebee's and keep your diet clean.

And, Tracy's Applebee's has quite a variety of healthy options.

My favorite is the one I suggested to Veronica that we should order...

"Ooohh, check this out!" I said. "Steak and Portobello's"

Veronica's eyes opened up as she read the description:

a 4oz flame-grilled sirloin steak topped with Portobello mushrooms and brown gravy served with steamed veggies (broccoli and carrots) and herb potatoes

It doesn't sound like a whole lot of food but man did it satisfy our appetites.

Here's the breakdown of the dish:

• Calories: 330
• Fat: 10g
• Fiber: 8g
• Estimated Weight Watchers Points: 7

Another healthy dish at Applebee's is the Grilled Teriyaki Steak & Shrimp Skewers

• Calories: 370
• Fat: 7g
• Estimated Weight Watchers Points: 5

They also offer a variety of healthy chicken salads at Applebee's although some are very calorie dense.

However, here a some tips to reduce the calories and fat so you can enjoy just about any Applebee's salad:

-Many salads come with meat, eggs, croutons and dressings which can add a lot of unnecessary calories.

A better option is to order the half-size option Applebee's offers rather than the full-size

-Many salad dressings contain 200 calories or more for just 2 tablespoons and a lot of restaurant salads are drowned in a good 1/4 cup or more. That takes a healthy dish and turns into a high-calorie, fattening meal instead.

Instead, ask for the dressing on the side and lightly dip each bite or simply order a reduced calorie, reduced fat or fat free variety if available.

-It's easy to assume that any salad is healthy. But, a lot of restaurant salads contain hidden calories in dressings and depending on how the meat is prepared.

Order grilled chicken or shrimp salads and avoid anything that says "fried". You'll not only save yourself the calories but your heart will love you for it as well.

So, fear not. You can enjoy some delicious foods at Tracy restaurants without blowing your diet.

Leave me a comment below and let me know what you think of my review.

Also, if you'd like me to review another healthy restaurant in Tracy let me know.

5 Tips To Find A Weight Loss Center In Tracy California

2009-07-02T14:02:00.000-07:00

If you're looking for a weight loss center in Tracy California here are 5 tips that will help you find the right one for you:

1. A good weight loss club in Tracy will not try to sell you a bunch of pills and other supplements because successful weight loss doesn't hinge on using pills and diet supplements.

Long term weight loss comes from a balanced nutrition plan consisting of whole, natural foods eaten in the right combination that keeps your metabolism boosted all day long.

A faster metabolism burns more calories and helps keep the weight you lose off for good.

2. A good Tracy weight loss group should NOT base success only on what the scale reads because of the differences between fat and muscle.

They weigh about the same but fat takes up more space than muscle which is why your weight can remain the same but your body can look completely different simply by losing fat and adding muscle together

Which would you rather have more of?

3. Weight Loss centers in Tracy California should have a specific resistance training routine as part of their program because resistance training helps you burn more calories, shed body fat so you look leaner, keeps your muscles firm and toned and keeps your bones strong

4. The weight loss center should NOT promote a very low calorie diet because these diets are too stressful on your body and most of the weight you lose will be from water and muscle but not much body fat.

Very low calorie diets are difficult to stick with and often result in you gaining back the weight you lose plus a few extra pounds because you end up with a slower metabolism from the muscle loss.

A healthier and faster way to lose fat is with a combination of proper diet and a professionally designed fitness program

5. A good weight loss center will NOT restrict any nutrients like carbohydrates or fats because your body needs different types of nutrients.

Carbohydrates are your body's main source of energy during activities like exercise. Without enough carbohydrates you begin to lose water and muscle; the 2 key things your body needs to keep your metabolism up and to burn body fat from those trouble areas

Your body also needs certain fats. Omega 3 and omeaga 6 fatty acids have many benefits such as helping you burn fat, transporting nutrients, aiding in the cell building process.

These 'healthy' fats also help you feel fuller longer between meals so you're less likely to over eat.

When looking for a good weight loss center in Tracy California use these 5 tips and you'll be guaranteed success

7 Tips To Finding A Personal Trainer In Tracy

2009-06-29T13:27:00.000-07:00

You can find a personal trainer in Tracy in the phone book, on the internet or at almost any health club in the area.

But, before you go and hire the first Tracy personal trainer you meet there's some important things to consider.

It's kind of like shopping for a new car...you wouldn’t take the first one off the lot before giving it a test drive and perhaps checking out a few other cars, right?

You'd want to make sure you’re getting the right car for you. This is also true for personal training. You want to be sure that you’re going to get the results you’re paying for.

And to do this some research is needed before choosing a Tracy personal trainer for you.

But, it doesn't have to be all that difficult...

...Choosing a personal trainer is all about knowing the right questions to ask and what specific information you’re looking for.

Below are 7 tips that most people overlook when hiring a personal trainer, but these tips can save you a lot of time and money if you use them before hiring a Tracy personal trainer.

1. Interview- It's a good idea to interview at least 3 candidates before making a decision to hire a personal trainer. This gives you a better option to choose the right trainer for you.

Here are some tidbits of helpful information you'll want to know about during the interveiw:

2. NCCA Certified- Make sure your personal trainer is certified by an NCCA approved organization. This ensures you are hiring someone who is qualified by the highest standards in the fitness industry to help you reach your fitness goals.

3. Experience and Expertise- It's good to find out how many years experience a trainer has working with clients with your particular needs. For example, if you have an injury or medical condition your personal trainer should know how to work with this.

4. Fitness Assessment- Achieving a fitness goal requires a well designed plan and that plan can only be put together after specific information is gathered. To gather the information necessary to design an effective personal training plan a fitness assessment is needed.

It's a good idea to ask any personal training candidate their process for putting together a fitness program for their clients.

5. Written Record Keeping- A good personal trainer will have written records for each of his/her clients. There’s just no way to keep track of every single client’s workouts, nutrition and progress without written records. You can ask to see what a typical client's program might look like.

The personal trainer should present a clean looking, well organized client chart.

6. References- Asking current and former clients about a Tracy personal trainer is a great way to know if s/he is right for you.

Ask if the trainer was punctual, prepared and knowledgeable with other clients sharing your specific needs.

Also ask the trainer if you can see testimonials. Written testimonials from current and former clients allow you to see what kind of results you can expect from working with a personal trainer. Here's an example of some testimonials from Yates Performance Training in Tracy.

7. Rates- Rates vary from trainer to trainer. Several factors are considered such as if you're training one-on-one, sharing a session with an exercise partner, training in a group like a boot camp or having a personal trainer conduct your workouts at your home.

But, when price is concerned cheaper doesn't necessarily mean better.

It’s worth investing a little more per session for a qualified personal trainer that can get you the results you want. In fact, you can almost always expect you'll pay a bit more for a personal trainer who has a proven track record of incredible results.

However, some fitness trainers offer cost-effective solutions to meet your needs such as in-home personal training.

Finding an in-home personal trainer in Tracy can be difficult but it may be worth it since there are several benefits to training in-home:

avoid driving to and from the gym saves time

in-home personal trainers can bring equipment so you don't have to buy expensive home gym equipment

in-home personal training provides a lot of variety by using easily transportable equipment like dumbbells, medicine balls, kettle bells, resistance bands and even using your own body weight so you aren't doing the same, boring exercise routine

avoid over-crowded gyms and parking hassles during rush-hour times

avoid waiting in line to use equipment

And there you have it. These 7 tips will help you find the right Tracy personal trainer to help you achieve your fitness goals.