Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Since business has been so absolutely crazy busy, I’m going to make it a priority to, at the very least, include a few fat loss and body transformation tips each and everyday. I am still working on my articles for natural hormone manipulation through training and nutrition, along with a few specific articles for both the ladies and the guys that read this site.

Fat Loss Tips For Thursday:
1. By just increasing your cardio and eating less will not transform your body. You must eat the right things at the right time and stimulate the muscles. Starvation will only make you go from a larger pear to a smaller pear.

2. The actual “calories” in alcohol are a very small part of the fat equation. I often hear people say they prefer diet and vodka or light beer due to the lower calorie content. The concern, however, isn’t the calories, it’s the alcohol itself and it’s effects on fat loss, protein synthesis and insulin secretion/absorption. Simply put, ALCOHOL itself is what makes you fat. A drink per night will wreck your fat loss plans.

3. Intensity is key. During an “intense” set, you should be focused and exerting, not laughing and chatting with someone else (a workout partner).

4. Ab machines, butt machines, hip machines, etc do not help you reduce fat in those specific areas. Fat is lost in the kitchen and the dinner table. You will not accelerate fat loss by specifically training those areas. A full body approach focusing on multi-joint, compound exercises will do infinitely more for body transformation than isolation exercises.

Use these, pass them on, and keep coming back! Tomorrow will be my client of the week – don’t forget to check it out!!!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

104.5, the local classic rock station here in San Antonio, gives “Three Things You Need To Know” every morning about current news in the US and in San Antonio. So, to basically rip them off, I’m going to do Three Fitness and Fat Loss Tips from a SA Personal Trainer today. Thanks guys, keep playing good music!

1. It’s WHAT you eat, WHEN you eat, and then HOW MUCH you eat.
-Don’t freak out over calories and obsess over carbs. Not all carbs are evil and they are needed for fuel and replenishment.

2. Weightlifting is the exercise of choice for body transformation.
-Cardio is important but is overused. Simply put, cardio alone will make you go from a big pear to a little pear. Weightlifting is essential for muscle growth, muscle preservation and increased metabolism. You have to TRAIN and EAT to become “big and bulky” – ladies, it isn’t going to happen to you.

3. You have to continually progress and confuse the body.
-Doing the same thing will not always get you the same results. Everything works for a little bit, but as soon as your body adapts, it will not make progress. Progress is the name of the game – don’t work out to “just maintain”. Work hard, change things up, do the things you “aren’t good at” and measure your progress. It’s called WORKING out for a reason. You should continue to lose fat and continue to look better. Don’t hide behind genetics and believe that you could never look better.

It’s up to you – if you want to look great and determine that nothing can stop you, then it won’t.

WORK! Nothing can deny you.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m not into scare stories that freak people out and cause mad rushes to the vaccination clinics, but this is something to AT LEAST pay attention to. A few schools in the northeast part of San Antonio have already closed for the week. Throw in the fact that 3 million people enjoyed the festivities of Fiesta, and that’s a great recipe for a massive local outbreak.

Take all of the precautions that you’d take to avoid getting sick (hand washing, etc), but don’t skimp on the antioxidants – there are plenty of “superfruits”, mixes, blends, vitamins, juices, etc that will go a long way to keeping you healthy. Also remember that a rested body is a great defense against sickness.

Again, don’t panic yet, but keep an eye on the situation. My poor son is heartbroken, because he fears that “Piglet” is sick. ;)

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

PS – Exercise is the ultimate tool to keep you lean, looking good, and, oh yeah, very healthy.

Hey San Antonio,

Just received an email from a client that I have worked with for a few months, and this is part of what she had written:

“Well, i got some compliments on the “bod” on the cruise from some friends who haven’t seen me in a while, so that was nice, flattering and thanks to you…”

Nikki was already in very good shape when she came to start training with me. The last couple of months, however, have been in preparation for her “farewell” cruise, as she was getting ready to move away and was taking a cruise with several friends. The point is, I specialize in transforming the body, whether you have NEVER worked out, or, like Nicole, are already in good shape, but just want to take it to the next level. Everyone has some body fat they’d like to remove!

I’m often asked who makes up the majority of my clients. I guess that it’s a misconception that everyone that comes to visit me is already in amazing shape. Let me say that I train all ages, professions, shapes, sizes, exercise experience levels, and people with a very broad range of goals. It doesn’t matter if you’re a seasoned exerciser or someone who is completely intimidated and has never touched a weight. My personal training studio is completely private and is the perfect environment to reach your goals, while training in a non-intimidating, personal environment.

A few days ago, I posted several recipes for breakfast. If you’re new to the site, training, and eating lean (or at least using my principles), it may have been a while since you’ve tried a protein powder or any nutritional supplement. Let me preface this – supplement manufacturers have gone a very long way to ensure that most protein products taste great. I have mentioned “High 5″ by Max Muscle a few times here on the board, and while I do love the product, I’ve moved on to a new product, Pro Complete 40 which is made by Optimum Health Nutrition and can be found at “Alamo City Nutrition” (at the corner of Huebner and Stone Oak, behind Indigo Joes). If you go, tell the guys that you read about it here on Boyd’s Blog!

I’ve managed to stay nice and active this weekend, but have relaxed quite a bit. I actually taught Peyton to shoot a gun (country boy coming out in me, he’s 4) and spent a lot of time playing with him at the pool, watching the NFL Draft and basketball, and enjoying time with friends. A definite 10 out of 10 as far as weekends go! Don’t worry, I still ate sushi and have now created my own roll. Once I get it on the menu at Sushi Zushi (I’m thinking naming it after my son), I’ll mention it here ;)

Thanks for all of the comments, emails and links to the blog – the other day, it popped up on the first day of Google. For a straight blog site, and especially one that is in a field as broad as “Personal Trainers” or “Personal Trainers in San Antonio”, that’s not easy to do. Feel free to link to any of my sites and I’ll return the favor as well. We’re nearing 500 unique reads per day here on the San Antonio Personal Trainer Blog, and that definitely motivates me to keep it up and running!

Time to spend time with Peyton – maybe take him to look at puppies! Oh, and for the guys, I’m working on an article to help you get big and ripped (just in time for summer, eh?)

Nothing holds you back this week!!!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I guess she would qualify for last week with all she had accomplished, but I wanted to congratulate Christina M, (I think this is the third time, and considering we have over 100 clients, that is simply amazing) for her absolutely awesome fat loss progress! She is currently in San Francisco for a couple of weeks, but I have no doubt that she’ll come back even leaner as she applies what she has learned from her several weeks of training with me to keep losing fat and changing her body while she’s in California. Amazing work, Chris (over 7″ off of her waist, and she wasn’t large to begin with).

Awesome work, Christina – way to inspire and motivate all!

Happy “Battle of Flowers”, San Antonio!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Since we are in Military Town USA and in the home of the Air Force’s Basic Military Training (Lackland AFB), I thought this would be fitting!

Warm up – 400m very light jog
Run (for time) – 2400 meters (and for you non-metric types, that’s 1.5 miles)

Rest 5 minutes
Pushups – all out effort

Rest 5 minutes

Situps – all out effort

Wondering how you scored? Check out this site: http://usmilitary.about.com/od/airforce/a/affitness.htm

If you’re really motivated, measure your abdominal circumference (the site tells you where) and calculate your score. Where do you stand in your age group?

To all branches of the US Armed Forces – thank you for everything you do!

San Antonio – don’t let anything stand in the way of changing your body. MAKE time to exercise and eat right. My nutrition section on the right side of the page is loaded with tips to KEEP you burning fat!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454

Hey San Antonio,

Well, it is Fiesta right now, and if you venture downtown, you won’t see too many people snacking on protein shakes and chicken breasts. Nonetheless, Happy Fiesta!

I’ve had a very busy last several days, including one of the longer days in recent memory yesterday, but my work is always fun and always worth it. I mean, I get to actually help people change their lives by changing their bodies. Who could have a better job than that?

Remember that just because I list the food here, doesn’t mean you can or should eat this at any given point. Use my nutritional guidelines to determine when a specific food should be eaten (based on carb content).

To combat the bulge of Fiesta, here are a few more of my favorite recipes!

High Protein Pancakes
Ingredients:
* 1 cup of Cottage Cheese
* 6 egg whites
* 1 cup Oats
* 2 tbsp Skim Milk
* 4 splenda packets

Instructions:
Toss it all in the blender and combine well.
Cook like regular pancakes.

Spinach Omelet
Ingredients:

4 Egg whites
1 Whole Egg
1/4 Cup fresh Spinach, minced
2 Tbsp Skim Milk
1 Small toasted whole-wheat Bagel or Pita

Servings: 1
Instructions:

Preheat a skillet lightly coated with a nonfat cooking spray like Pam
In a small bowl, beat egg whites, whole egg, spinach and milk
Toss in the preheated skillet
Eat with toasted Bagel or Pita and Enjoy!

Protein Powder Pancakes
This is a very quick recipe. Great when you’re on rush.

1/2 cup Oats
1 cup Water
1 scoop Protein Powder
Splenda

Servings: 1

Instructions:
Combine oats with water in a microwave-safe bowl. Cook on High for 1 minute. Add protein powder. Stir & enjoy!

Banana Pancakes
Ingredients:

6 Egg whites
¾ cup Oats
1 cup Cottage Cheese
1/2 Banana mashed
1/2 tsp Baking Powder
Cinnamon
Vanilla
Splenda

Instructions:
Toss it all in the blender or mixer and combine well. Then cook like regular pancakes.

Strawberry Pancakes
Ingredients:

6 Egg whites
¾ cup Oats
½ cup Cottage Cheese
1 cup Fresh Strawberries
½ tsp Baking Powder
Vanilla
Splenda

Servings: 2
Instructions:
Toss it all in the blender and combine well.
Cook like regular pancakes.

Anyone craving pancakes? Sounds like a perfect mid-morning snack (or early lunch, for that matter) to me!

Enjoy!

Boyd
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454

Hey San Antonio,

I have neglected this section for a little bit, but I’m defitely doing it today to admire my clients and their fat loss and body transformation efforts. Congrats to Courtney L. for her amazing effort and discipline!

Courtney has withstood quite a bit of temptation and has worked extremely hard here during her training sessions – she already feels better (after her first week) and is working extremely hard, willing to attack whatever task I put in front of her. I have absolutely no doubt whatsoever that she’ll accomplish the goals she has set for herself, and I’m extremely proud of her!

Good job, Courtney – have a great weekend and I’ll see you Monday!

Boyd
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454

Hey San Antonio,

The weather is terrible today, and will probably be this weekend, the opening weekend of Fiesta. To make matters worse, I’m working today with a sinus infection. So is life – my clients need me! I’l get antibiotics this evening and get all better.

Going to be adding some videos to the site soon that I think you’ll enjoy. I’ll probaby create a new tab at the top or on the side, so keep on the lookout for that.

Don’t use the weather as a reason not to workout! I know it’d be an easy day to have a drink or some chocolate – don’t! You’ll regret it later on!

Stay on track!
Boyd
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454

Hey San Antonio,

First off, I’d like to thank everyone that has linked to the “Personal Trainer in San Antonio Blog“. I’m glad that you find some of the information her worthy of sharing.

There are a lot of reasons that your nutrition program may be holding you back. Of course, if I’m dealing with a client of mine, I’m repeatedly asking questions about how they’re feeling at different times of the day, when they’re having cravings and other things that will tell me a lot about what is going on. Here are a few things to take note of.

-Hungry later in the day and at night? Remember my bracketing concepts that I discuss in-depth in the nutrition section here on the blog. Also remember that your daily consumption of food should look like an upside down pyramid. Eat more early and taper off as the day goes (still bracket the workouts with big meals). If you eat enough early, then you won’t be hungry late.

-Pay attention to “boredom” and “habit” eating. Too many people eat when they’re bored or when they’re doing a certain activity. Cut it out.

-A cheat meal is a cheat day. Don’t kid yourself. One bad meal per day, one cookie, one piece of pie, one glass of wine or whatever – it doesn’t matter. “A little here and a little there” will bring your progress to a crashing hault.

-Honestly assess amount. A portion size is roughly the size of your hand – an 8″ pile of rice isn’t a portion size.

-Emotional eating – a bad day isn’t an excuse. Nobody has all happy times and all perfect days. Don’t look for reasons to eat.

-Overhaul your cabinets. Hell, call me to do it – I’ll remove everything that you DO NOT need. Make it difficult to cheat.

-Always remember that once you have eaten, no matter what it is, being full is being full. Why not be full without the guilt?

These are just a few things to look at when you’re trying to figure out why your program isn’t dieting. Use my guidelines in the nutrition section to get started, and use these tips to keep you going.

Today is my chiropractic adjustment and I can’t wait!

Boyd
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454