Foods You Thought Were Bad

Written by Christine Burke with Light Hearted Fitness

I just got this article from fellow trainer Christine Burke and I thought you might find in interesting. Enjoy...


In case you didn't get the good news, these foods are not as bad for you as previously believed:

(1) Eggs & Shrimp
(2) Dark Meat & Red Meat
(3) Whole Dairy
(4) Coconut Oil
(5) Coffee

All of these foods have been linked to heart disease in the past, but here are the happy updates:

• 1, 2 and 3 are animal products containing cholesterol. It was once thought that eating cholesterol would rai se cholesterol, which might then cause heart disease. Research has since shown that eating cholesterol does not affect blood levels as much as we had feared.
• 1, 2, 3 and 4 contain saturated fats. Studies have shown that saturated fats are linked to heart disease, but key research has fallen under criticism, some saturated fats seem to have benefits, and new research came up with no clear link.
• Apparently, Harvard says you can drink 6 cups of coffee per day without increasing risk for mortality. When p eople tell me about their health habits, "6 cups of coffee a day" typically indicates... oh... issues... but the point is, as long as you don't have sleep or anxiety problems, go ahead and enjoy a cup or two.

I'm still going to discourage you from eating a 6-egg steak and cheese omlette at one sitting (even if it's local, grassfed, organic, and cooked with coconut oil), but I hope you are as happy I am to learn that many people can enjoy these foods in moderation.

Mike again here. Unfortunately this article is very typical in the fitness and nutrition world. We are convinced certain exercises and foods are terrible for us and then we find out that they probably aren't that bad and may be important to include.

I think the best advice is to stay up on GOOD research, the best you can, or at least follow someone who does, and when things work stick with them. If you were eating whole eggs for breakfast everyday, losing weight and feeling great, then you should probably continue doing it. Especially now with the new research out there. If you aren't sure you can always go to your doctor and have a blood panel done regularly. If you see things are getting better keep doing what you are doing, if they are getting worse stop it.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

More Great News About Vitamin D

Not too long ago I put up a short post on a few benefits of Vitamin D and a study involving obese postmenopausal women. You can check it out here. It seems like everyday I am hearing more great news about this powerful vitamin. In fact recently we are finding that Vitamin D is actually a hormone. So to be deficient in Vitamin D you actually have a hormone deficiency. We are beginning to learn some very valuable information about Vitamin D.

Here are two more studies that just came out from the American Journal of Clinical Nutrition showing some more great benefits.

1. Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults.

The title really says it all here. In this study they took two groups. Both groups were trying to lose weight. One group was giving orange juice with calcium and vitamin D added while the other group was given a placebo. The found that both groups ended up losing equal weight on their diet, but the interesting part is that the group that took the calcium and vitamin D saw a greater reduction in abdominal fat!

2. Vitamin D deficiency and mortality risk in the general population: a meta-analysis of prospective cohort studies

Again the title really says it all. A meta-analysis basically means this group of researchers looked at already published studies containing information they were testing to look for trends. They looked at studies involving mortality rates and Vitamin D deficiency. They found a direct linear relationship with high rates of mortality and Vitamin D deficiency.

I think both of these studies were pretty self explanatory, but the results were really amazing. So according to these studies if you are getting enough Vitamin D in your diet, or just getting enough sunlight, you will have less belly fat and live longer. Sounds like a good plan to me. If you have never done it I highly recommend having your Vitamin D levels tested. Consult your doctor to do this.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Sample Fat Burning Workout

I recently just finished my latest 8 Week Transformation Challenge. I usually conduct 3-4 of these per year. Each time we do it I am blown away by some of the results that we get. I have made it my personal goal to continue to tweak the program so that it gets better and better.

This last challenge we had someone break our weight loss record of 20lbs. Our winner ended up losing a total of 28.5lbs, 4.2% body fat, and 14.5 inches. Our runners up also saw amazing results. The top 7 participants all lost over 10lbs not to mention a big decrease in body fat and loss of inches.

The great thing about this program is anyone can do it. We had individuals who had been working out for year and some of having been doing anything for years.

Now the program involved more than just strength training. We also followed a cardio program and nutrition guidelines that were crucial for the results. I thought I would give you a sneak peak into what a workout looked like for this program. Below is an actual workout we did in the program. Give it a try and see how it feels. If you are interested in learning more about the 8 Week Program and are interested in joining the waiting list just click on the link below:

http://www.sandiegopremiertraining.com/fitness-programs/challenge

Just note that we did not start with this workout. We did progress to get to this point. Some exercise may have been modified for certain people but this was the premise of the workout.

8 Week Fat Loss Challenge Sample Workout

Phase II Workout A

Triset A

Perform each exercise for 3 sets of 12 reps. Rest 30 seconds between sets.

1. KB Squat With Upright Row
2. SB Push Ups
3. DB Lateral Lunges

Triset B

Perform each exercise for 3 sets of 12 reps. Rest 30 seconds between sets.

1. KB Swings
2. Kneeling Shoulder Press
3. Cable Cobras

Superset C

Perform each exercise for 3 sets of 12 reps. Rest 30 seconds between sets.

1. DB Deck Squats
2. Cable Rotations

Core Circuit

Perform each exercise for 2 rounds with 30 seconds rest between exercises and sets.

1. Side Plank Rotations
2. In and Outs
3. Deadbugs

Metabolic Acceleration Training

Perform 2 round of the following circuit. Do each exercise for 20 seconds and rest 10-20 seconds between each.

1. Mountain Climbers
2. Squat Jumps
3. MB Slams
4. Jumping Jacks

Stretch and Your Done!


Let me know if you have any questions.

You Stay Healthy San Diego!

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

Should You Eat More Frequently?

If you have been following some of the more recent trends in nutrition, you have probably heard that you should try and eat smaller meals more often. If not, this is probably something you want to consider doing. I know sometimes our schedule doesn't always permit us to eat on a regular routine, but it is something that you strongly should consider.

Often what I hear from people I talk to about nutrition is they usually don't eat breakfast, have some coffee to get going, grab a fast food lunch on the go, and then have a huge dinner with a few glasses of wine. They just don't have time to eat more often. If this sounds anything like your diet you probably are struggling with losing weight. You do have time you just need to figure out how to make it work for you. Just saying you don't have time is an excuse that you aren't willing to try it.

We are often told calories in and calories out are all that matter for weight loss. While these two numbers are extremely important we have to look at the timing of your calories as well. I just found these two interesting studies that support why you should eat 6-8 meals per day.

Effects of meal frequency on body composition during weight control in boxers.
Scand J Med Sci Sports. 1996 Oct;6(5):265-72.

This study wanted to investigate the effects on meal frequency on changes in body composition by food restriction. They used boxers that were trying to cut their weight so they knew the athletes would stick to the diet program. The boxers were dividing into two groups. One group at 2 meals per day while the other group at 6 meals per day. Both consumed the same exact diet just changed how frequently they would eat.

We would think that both groups should see the same exact results. However the study resulted in two things. First, both groups did lose weight and there were no significant difference between each group there. So it sounds like it doesn't matter how often you eat. BUT, they did find that the decrease in lean body mass in the 2 meal group was significantly greater and they resulted in greater myoprotein catabolism. So basically, while they both lost about the same amount of weight the 2 meal group lost more muscle and was breaking down muscle for energy.

Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women
International Journal of Obesity (2004) 28, 653–660. doi:10.1038/sj.ijo.0802616 Published online 16 March 2004

This study took a group of women and had them eat a regular meal pattern, meaning they would eat things they normally would eat but consume meals 6-9 times per day, for 2 weeks. After this phase they were required to follow irregular meal patterns meaning they alternated between 3 meal, 6 meals, and 9 meals per day. After each phase they tested metabolic rate after eating. This was measuring the thermic effect of food. Part of our metabolic rate is made up of the thermic effect of food since it takes energy to breakdown and digest food.

This study found that irregular meal frequency led to a lower energy expenditure compared with regular meal frequency. This reduced TEF with irregular meal frequency may lead to weight gain in the long term.

So by eating a more often we know you will preserve more muscle mass and you will burn more calories. If you do not follow a regular schedule eating routine I highly recommend you try and work it into your schedule.

Fat Loss Program

So last week I posted a pretty interesting article on why you should NOT focus on aerobic training (cardio) if you are trying to lose weight. Since then I have received a ton of emails and comments from people about it. If you missed the article you can check it out here:

http://premiertraining.blogspot.com/#!/2011/10/cardio-myth.html

Now I need to make it clear that I am not saying you should not do cardio workouts if you are trying to lose weight. They will burn extra calories which is always important if you are trying to lose fat. If you are going to perform cardio for weight loss, use it in addition to your metabolic strength training and perform high intensity interval training. Here is a post I did a while back on why you MUST perform interval training if your goal is weight loss:

http://premiertraining.blogspot.com/#!/2010/06/burn-5-times-more-fat.html


So I thought I would just make it easy for you and lay out a sample fat loss program for you. You need these three components to be successful. Do not try and lose weight without all three or you will see limited success. Here is what you need to do:

1. Nutritional Program

This has to be number 1. You absolutely will never lose weight unless you are consuming less than you are burning. You must be consistent with this. Just eating well one or two days is not going to cut it. Use websites to help track your food. One of my favorites is www.dailyburn.com. Make sure you are sticking with the appropriate calories.

What you eat is obviously important as well. You diet should be high in whole foods like lean proteins, fruits, vegetables, and whole grains. Always eat breakfast and save your carbohydrates for breakfast and on workout days.

2. Strength Program

Once you get your diet plugged in it is time to get you moving. Here is a sample fat loss strength program that I posted a while ago on MyWorkoutCreator.com. Below is the workout. Click here though to see videos of each exercise. You will have to sign up for a free account to view the workout though.

Strength Supersets 3x12 reps
A1- DB Squat Press
A2- DB Renegade Rows
B1- Overhead DB Lunge Walk
B2- DB Floor Press
C1- 1 Leg DB Deadlift
C2- DB Turkish Get Ups
Core Supersets
D1- 60sec Plank Hold
D2- 30 Oblique Reaches
Metabolic Finisher
Perform as intervals for 2 rounds of 20 seconds on 10 seconds off
E1- Squats
E2- DB Runners
E3- Burpees
E4- Close Grip Push Ups

This workout will train essential every muscle in the body, at a high intensity, burning a lot of calories. Best part it only takes about 30-45 minutes to get through this whole workout.

3. Cardio Program

Then finally we can add in our cardio workout. A typical start could be one interval workout per week and one traditional cardio workout.

Workout A- Perform 45 minutes of moderate continuous exercise. Can be any form you like. Keep your heart rate around 65-70% of your Max HR.

Workout B- Perform 20 minutes of alternating 2 minutes high intensity with 2 minutes of low intensity work. Any form is ok. High intensity effort should be around 80-90% of Max HR.

Well that is it. This would be a great start to your fat loss program. Perfect each factor in this order as well. Make sure you nutrition is great, then work your metabolic strength training in, and finally your cardio. Let me know if you have any questions or comments.

You Stay Healthy San Diego!

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator

The Cardio Myth

I have met with hundreds of clients over the past few years, and there is one common theme I see. When someone is trying to lose weight we see the same thing over and over. Most people will start with some type of diet program, which is definitely a great start. The diet you go on is not the focus of this posting however. The mistake people make when trying to lose weight is, they immediately start performing cardio exercises.

Now initially this might be enough to lose SOME weight. They will probably will stick with their Weight Watchers, Jenny Craig, Atkins, or whatever diet program they have started, for a few weeks or months. The drop in calories along with some additional exercise is probably enough to get the first 5-10lbs off.

But then what happens? They probably started to slack on their diet, but figured they will just increase their cardio to make up for it. I guarantee this is a plan that will not work for very long. The biggest weight loss myth is that cardio is the BEST to lose weight. The reasoning behind this is completely faulty and now there is more and more research that is proving it is just not a good way to lose weight.

Here are a few studies demonstrating this:

Adiposity changes after a 1-year aerobic exercise intervention among postmenopausal women: a randomized controlled trial

International Journal of Obesity (2011) 35, 427–435; doi:10.1038/ijo.2010.147

This study followed a group of 325 women aged 50-74 who performed on average 3.6 days a week of aerobic exercise for 1 year. After 12 months of training 3 days a week for 50 minutes at a time the average weight loss was 2.3kg or 5lbs. 1 year of training, 3 days per week, and the loss was ONLY 5lbs!

Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption.

Eur J Appl Physiol. 2005 Aug;94(5-6):500-4. Epub 2005 Jun 8.

This study looked at which form of exercise would increase EPOC or Excess Post-Exercise Oxygen Consumption more. This is the afterburn affect of exercise. So they wanted to see if after a session running on the treadmill and after a session of circuit training, who would see the greatest increase in metabolic rate and burn more calories. They matched the intensity of the work so the effect of each exercise was the same. The group that performed the circuit training saw a high increase in EPOC for 1 hour after the workout.

Effects of Resistance vs. Aerobic Training Combined With an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate

J Am Coll Nutr April 1999 vol. 18 no. 2 115-121

This study compared resistance training with cardio to see what would have the better effect when combined with a low calorie diet. Obviously with an 800 calorie diet, both groups lost weight. But only the resistance training group lost weight without losing lean body mass and they were able to prevent their resting metabolic rate from dropping. So while both will lead to weight loss, down the road the cardio group will continue to slow down their metabolism and their weight loss.

I could keep listing more and more studies but I think I have proven my point. If you are trying to lose weight remember these three things:

1. Cardio exercise can lower your resting metabolic rate, making it harder to lose weight in the future.
2. Strength training prevents your metabolic rate from lowering with a decrease in calories, by maintaining lean body mass.
3. Strength training burns more calories after you have finished your workout.

I am not saying that you don't ever need to perform traditional cardio exercise. Cardio does burn calories and when you are trying to lose weight this is very important. Instead I think we need to take the approach of making strength training the foundation of our program and use cardio (mainly HIIT) as a secondary tool.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training

3 Simple Nutrition Rules To Follow

I few months ago one of my clients suggested I read the book, In Defense of Food by Michael Pollan. It was my goal this year to read 1 new book each month to make sure I was keeping up with learning as much information as possible. So I was eager to get started on it.

It is a great nutrition book and I highly recommend checking it out if you are interested in learning more. The main premise of the book is examining the Western Diet and why Americans are experiencing so many health problems. While I can't say that all of our health problems stem from the food we eat, it is hard denying that it plays a HUGE roll in it. There is a lot of great insight into why we eat the way we do, and how misinformed we are about proper nutrition. For example, remember how we were told to avoid fat in our diet. How did that work out? We got fatter.

Nutrition is not an easy topic to discuss, but I do like the 3 rules that are found in this book. Below are the rules and a quick explanation to help you build a better foundation for your diet program.

1. Eat Food.

Sounds simple to start right? Just eat food. Think about what you eat throughout the day though. Is it really food? There are things that we consume that really shouldn't be called food. They are inventions or creations from the food industry. For example Doritos. This is not food. It is processed ingredients that give you something that is edible. So here are some things to look out for:

• Don't eat anything your great grandmother wouldn't recognize as food.
• Avoid products that list ingredients that are unfamiliar, unpronounceable, more than 5 in number, or have high fructose corn syrup (or corn sugar now).
• Avoid food products that make health claims.
  

2. Not Too Much.

This one really need no explanation. If you are trying to lose or maintain weight you simply can't eat too much. If you follow rules 1 and 3 you do not have to worry about this too much, but it is possible to gain weight eating real food.

3. Mostly Plants.

While I am by no means a vegetarian, it is important to increase the amount of plants we eat. There is nothing else that can replace the vitamins and nutrients you receive from eating plants. More and more research is showing the dangers of consuming too much animal protein. Remember that we are what what you eat eats. Sounds confusing but eating beef from an animal pumped with hormones and fed corn will lead to problems for the animal as well as you. Stick with fruits and vegetables that are in season and vary your food selection.

This may be an over simplification of a diet program but if you follow this philosophy you will have less weight struggles and lead a much healthier life.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training