Post 19: Choosing Your Diet Plan for 2012

What do you know about nutrition? No, really what do you think you really know about eating. I mean that core knowledge that you would bet your life on. Not just to go along with what everyone thinks but that essential knowledge that is a gut truth. How much do you really know? I would bet you that if we sat 100 people in a room and asked them about diet and nutrition they would not answer honestly. I would bet you that they would parrot the various bits of advice they have heard over the years because that is the politically correct thing to do. You may not eat right but marketers have certainly told you how to eat.And it seems to keep changing. Consider this, most of us look back 2 generations and think our grand parents knew how to eat. So why are we so obsessed with changing the rules of nutrition?

 Oh crap, Mike isn’t giving the diet plan to follow next year. What a rip-off. Where is the new miracle diet for me? Where….Where? If you are that kind of stressed out diet junkie that needs the latest and greatest fool-proof plans, then you really shouldn’t read this blog. There are enough commercials you can follow if that is what you want.I want to give you honest advice.

 The problem with a lot of these diets is that they want you to make a wholesale change in the way you live your life. I would bet you really aren’t eating that bad right now. Most of the time tweaking your present diet and adding a bunch of exercise will fix the issue. In the last blog I talked about what not eat to lose fat. Some people are interpreting that to mean that they will never enjoy ice cream or soda again. That is not the point. Lose the fat, get to the point where you feel and look the way you want, then add in those foods. While you are dropping fat, you can still have that stuff, just keep it to a minimum.

 I realize there are a number of readers who don’t want to tweak. The want hard and fast rules. Stuff written down. Calories measured. Cookies discarded. Pain inflicted. Tofu sausages. Deprivation. Denial. Nutritional cleansing. People in lab coats devising specific intra molecular compounds. 21st century superfoods. The more expensive the better.

 If that is what you want, have at it. Your spouse and kids probably won’t be thrilled at the prospect and after about 2 weeks neither will you. So if you want some tweaks, please look at this list of ideas. Also go back a look at the last blog article.

A couple of thoughts about nutrition and dieting

  • Waiting too long in between meals. This causes a drop in blood sugar and will cause you to…….
  • Eat to much at each meal. You body can only process so much at one sitting. Eating fat causes…
  • Nothing if you look at the latest research. Eating fat doesn’t make you fat. Eating……
  • Multiple carbs at a meal will make you fat. That is a lot of sugar going into the system that the body can’t handle.What the body can do is break sugars down easily and store them as fat. 
  • Skimping on protein sources will deprive you of essential fats and amino acids you need for repairing muscle, immune and brain function.
  • Use the Body for Life method. One protein and One carbohydrate per meal will all the green vegetables you want.
  • Drinking your calories. Unless it is a meal replacement shake, don’t drink calories. yes, Jamba juice will make you fat. So will soda, Mocha Lattes and exotic Polynesian miracle juices. Don’t get me started on energy drinks. 
  • Diet drinks don’t have the calories but they have artificial sweeteners that seem to derail weight loss.

So if you want to embark on a new lifestyle, I wish you well. Please consider eating the stuff your grand parents were eating and get regular exercise. Eat small meals often and eat one serving of protein with one carbohydrate. Rinse down with water, coffee or tea. This is a much easier program to follow and I guarantee you will get better results.

Happy new year!

Visit me at
Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 18: The Real Secret Behind Diets

Every diet I know of has one thing in common. A common underlying thread that makes it work. I have seen this time and time again. Not only for me but also my clients.  Do this one thing and you will lose weight. Don’t do it and you will gain it back. Simple as that. It really doesn’t matter what type of diet it is. Whether it is P.I.N.K., P90x, Slim for Life ( is that what they still call it?), paleolithic diet, Body for Life, Caveman diet, Cavewomen diet, South Beach diet etc they are all based around one thing.

 I would love to drag this out longer if I could. I would also love to insert an ad for some exotic far east herb to take with each meal. This is the perfect place for shameless promotion of some useless product that costs a bundle and doesn’t do anything…..

 But not today because the secret you are looking for is that you need to plan your meals and write down what you eat. Here is the best advice you will get all decade. Those that write down what they are going to eat and what they actually eat lose fat on a consistent and proven basis. That is all you have to do. Why? Because when you plan out tomorrow’s meals, you can use logic and common sense.
 Breakfast at 6
 Snack at 10
 Lunch at 12
 Snack at 3
 Dinner at 6
Snack at 9
 You fill in the blanks with what you want to eat.  I realize there are some self-destructive types that will fill in Wendy’s and McDonalds just to prove me wrong. So if you want to make a fool out of yourselves, go ahead.
 Are the rest of you with me? Just eat food that you know is good for you or at the very least not bad for you.

Snacks= protein bar, meal replacement shake, Apple, nuts, banana. ( not all at once. Pick one or two.)
 Meals= a protein source, a carbohydrate source and green vegetables.

Write down what you want to eat the night before. The next day write down what you actually eat but you have to write down everything. Then take a look at it later that night and see how you did. Then write down tomorrow’s meals. It is as simple as that. Trust me, you will feel better and drop weight without feeling hungry.

Shameless plug: Of course if you don’t want to go through the trouble, EDiets is happy to help by sending you prepackage, delicious meals.

P.S. You know what foods to stay away from. Do I have to mention them? Okay then,
Foods to avoid:

  • Mayonnaise
  • Cheese
  • Ice Cream
  • Fried Foods
  • Soft drinks
  • Diet soft drinks
  • Candy
  • Cookies
  • Chips

Do allow yourself one day to eat whatever you want.
Let me know what you think about this and let me know how it works.

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 17: My Christmas present to you. Free supplements from Pro Grade

The holidays are here and this means everyone is stressed, broke and tired….I mean joyous and full of Christmas cheer. Whatever. You know I have chosen to promote Pro Grade Nutrition as my supplement company. They are one of the few companies that has a GMP tested facility meaning that the potency of the ingredients are verified. Enough shameless promotion. They just sent me an email for me to offer my readers free samples. Well, not totally free, you have to pay a small shipping fee but isn’t that always the case. This is a cheap way to
1. Get a supply of quality supplements for a couple of bucks.
2. Try something you have been reading about and always wanted to try.
3. Get it and regift it to a friend. They will never know you are a cheapskate!
4. See why I like these guys and their products.

Free Sample # 1 Pro Grade Workout
Click here to try

This is a shake to drink after your workout. Not to get too technical but your liver and bloodstream store glycogen, the fuel your body runs on. After a hard workout you are running on an empty tank. If you don’t eat or drink something that has both a carbohydrate and a protein to recover….well you basically messed up your workout. You have to refuel your body within 60 minutes of a workout to maximize your results. Water won’t do it. If you are training for a sport or an older athlete, you need to train smart. This means taking care of details that most people ignore like recovery.

Free Multi vitamins 1 month supply.
Click here to try.

 There is also a men’s formula to try. Ever take vitamins and have neon urine? That is called flushing away good money. If your vitamin doesn’t dissolve in time your body never has a chance to get the nutrients. You also put a strain on the liver. Good vitamins dissolve quickly and allow themselves to be assimilated by your body. Try these and let me know what you think.

1 free month of Longevity
Click here to try

 Let me just quote form the Pro grade website.
Studies prove this nutrient in Longevity™ also helps:

>>>  Eases your joint pain.  Study results reported in the Proceedings of the National Academy of Sciences shows that polyphenols protect cartilage destruction and reduces joint swelling and pain.

>>> Lowers your cholesterol levels. Researchers believe this lowers your cholesterol levels by reducing its absorption in your digestive tract and increasing the rate of which it is excreted.

>>> Reduces tooth decay and prevents gum disease.   The Antibacterial properties are also used by your body to kill the bacteria that causes plaque on your teeth. Research by the Journal of Periodontology has also shown there is a decrease in indicators for gum disease.

>>> Improves your memory.  A recent report published in the journal Phytomedicine has found substantial evidence that the enzymes protect your brain cells from damage.

>>>  Fights off allergies in your body.  This has been shown to block a cells receptor involved in producing an allergic response. By blocking the production of histamine and immunoglobulin E (IgE), two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions, it can prevent you from having watery eyes, sneezing and coughing.

>>>  Fends off infections.  A study published in the Journal of Allergy and Clinical Immunology has shown it is able to prevent infections.

>>>  Prevent wrinkles and aging skin.  Studies show it prevents wrinkles, cell oxidation and damage that can make you look older than you really are.

       And that’ not all.  We’ve made Prograde® Longevity™ even more powerful by adding the nutrients Pomegranate extract, wolfberry extract and Biovin™ Grape extract.  These powerhouses give the supplement even more health-improving, illness-ending health power working in your body 24/7!

 So there you have it. 3 free products for you to try. I like the idea that pro grade gives you 30 days of product. There is no way you can judge supplements in a week or even two. Think about it. You probably need a good multi-vitamin. You need to take something after a workout to help with recovery. if you are getting old like me, I am willing to try anything that helps with again. Again, decide yourself whether you will benefit from using these products.

Enjoy in good health,

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

How Much should you pay for a personal trainer?

Good Enough

“How much should you pay for a personal trainer?”

This is an update on a post I did a couple of years ago. My thought is you need to consider 2 other questions.

“Do I need Personal Training?”

“Can I afford a personal trainer?”

So if you let me, I will address all 3 of these questions.


I live outside of Denver, so I will talk about Denver. These numbers should be good for most of the country save for New York City and maybe Los Angeles. But you guys have more money anyway, so it doesn’t matter.

In a perfect world, personal training rates center around 2 things, experience and certifications. The more you have the more you can charge. If you are good. Certifications don’t have to translate to better training but it never seems to hurt. It shows that you have a commitment to the art of training and you are keeping up on the latest findings.

Experience is a biggie. 95% or so of all small businesses fail within the first three years. That also applies to trainers. Even the best trainer stinks when he/she first start. It is the nature of training someone else other than yourself. We stink. But if we keep trying and studying things will turn around. The best trainers work for themselves because they can. They work out their training style at a commercial gym where they make next to nothing. Trainers work at 24 hour or Bally’s because they have to. Plain and simple.

So look for a personal trainer that has been in business for themselves over three years. I don’t trust before and after pictures but I do trust reviews and video testimonials.

The hourly rate should be between $45 and $70 an hour. Please don’t bother with 1/2 hour sessions. If you want to reach your goals, no matter what they are, an hour is the way to go. I do in home training, so factor in the time and money you save commuting to a gym or studio. You should always meet with the prospective trainer before you commit to anything. Make sure you have a personality match. This is a must. oh, and don’t get locked into contracts.

There are more and more  sites that advertise as personal trainers but aren’t. They are marketers collecting leads to sell to trainers. You have sites like Yelp, which is a great company, that will have up to 5 trainers send you quotes. Not a bad thing.

Or you have sites where you talk to a salesman, sign up and get a random trainer assigned to you. Not good. If the idea of having 5 trainers bombard you with emails isn’t appealing, do the following.

The Best Way to Pick a Trainer

1. Go to Google, Yahoo or Bing. Your choice.

2. Seach for “Personal Trainer in Your city”

3. Look at the websites. Is the website about what they can do for you or is it all about them? read between the lines in the reviews. Do they all sound the same? Do they have video reviews?

4. Pick 1 or 2 and give them a call.

What about trainers that charge $30/hour?

I liken it to playing the penny stock market. Can you hit a winner? Yes but the odds are you are getting someone who can’t charge more. Either they can’t keep their clients or they are brand new. Does this mean they stink? No but it is a gamble. I remember when I started out, I would travel anywhere. I took all  the clients I could and traveled all across the city. I needed clients to practice on. I needed to learn my craft. I guess it is kind of like Barber school. Pay a reduced price and take your chances.

Do you need a personal trainer?

I wrote another blog on this, “Why Personal Training Doesn’t Work“. The point of the post was to bring up the question, “Do you need a trainer or a coach?”

I always think of a trainer as someone who shows you how to use equipment. An athletic trainer tapes up ankles but doesn’t fix the ankle injury. You have access to millions of workout and nutrition programs. You have videos on how to do exercises. I have them on my site.

A trainer only takes you so far. A coach can take you to the next level. I won’t speak for anyone else but my clients can call, text or email me with questions 24 hours a day. My success is depends upon their success. I look at sleep patterns, eating habits and come up with customized plans that you can fit into your life. Good coaches measure success by how much change they create.

5 Questions to ask yourself.

  1. Do I want to make a change but just lack motivation?
  2. Do I join gyms with the best of intentions but never go?
  3. Do I try to get in shape but always end up injuring myself?
  4. Do I feel like a hamster on a wheel?
  5. Do I know what to do, I just don’t do it?

These are good reasons to hire a fitness professional.

Ways to save on personal training

Personal training isn’t cheap but it can also fit into any budget. From here on out I am only going to talk about what I do. I don’t want to speak for anyone else.

Idea 1: Train in a small group.

group2Small group training is a somewhat new idea in the fitness industry. People like bootcamps because they are affordable and sociable. Some people like to be around other people when they train.

The downside to the bootcamp :

1. The high injury rate. To keep them affordable, a smart bootcamp trainer will cram as many people in the class as possible. If they are in the front leading the class, they can’t check form and make corrections on the fly.

2. You can’t get a customized routine. You do what the instructor tells you to do.

3. Lack of Equipment. |Due to the nature of training a lot of people at once, bootcamps will focus on more body weight exercises. Great if you are fit and terrible if you are not.

My small group training takes a few people (2-6), who split the group rate. Currently that is $70 an hour. The more people, the more affordable it is.

Other benefits:

You can also get customized workouts based on what you want to do.

Access to dumbbells, kettle bells, TRX, Balls and bands.

The group is small enough I can walk around and check form.

We can change the workout on the fly.

I can add corrective exercises to fix joint issues. Click here to find out more about small group training.

Idea 2: Combining Personal training with online training

Screen Shot 2015-10-25 at 1.06.30 PMMy VIP online training is on the idea of accountability. There are 168 hours in the week. If I only see you 2-3 hours, that gives you a lot of time to find other things to do. Having workouts planned on your phone or tablet helps keep you on track. Click here to go to the online training page.

So the idea is to combine out in home training sessions with online training. If you are a client you get a pretty heft discount on the online training.

  • The online training will build on what we are working on.
  • The workouts use the equipment you have access to.
  • Great to have for vacations or business trips.

How to integrate this.

If you are on a budget, a successful model involves more training sessions at the start. Then as you learn correct form and “get in the groove”, we can start meeting  less often. This great thing about this system is that we can change it each month and I am always there for you. Again, check out the VIP Online Training Here.

So my friend, good luck. in finding a good fit. As in most things in life, you pay for what you get.

Post 15: Best Weight Loss Advice….Ever?

This is a great article from the guys at Pro Grade Nutrition. People have been asking me why I decided to support Pro Grade instead of going with other well known ( multi-level Marketing ) companies. For me there are a couple of reasons.

  1. Pro Grade is not a mlm. I not trying to recruit anyone or make quotas each month.
  2. Pro Grade is one of the few nutrition companies out there that is gmp tested. This means you actually get what the bottle says you are getting.
  3. Because they do not have to monkey around with uplines and downlines and sales contests, they can actually take time and write articles that will help you, not try and sell product.

 So that is what we have for you today. If you agree with the information and want to try some stuff out, know that everything has a 60 day money back guarantee. If you like the information but want to buy your supplements somewhere else, that is okay. My job has always been to get good information in your hands to read. What you do after that is up to you.

Best Weight Loss Advice…Ever?

By Kevin DiDonato MS, CSCS, CES

If you are struggling with weight loss, then you MUST read this.

It contains information which may be VITAL to your health.

As an avid exerciser and dieter, you may be making KEY mistakes which may lead to INCREASED weight gain and “SICK” FAT CELLS.

And this weight gain may be slowly KILLING you – without you even knowing it.

Some may be SILENT killers, while others you may have the opportunity to CONTROL.

Regardless, taking IMMEDIATE steps TODAY may slow your weight gain, and possibly REDUCE it.

The end results may be a leaner, firmer, stronger, and younger you for years to come!

Most people laugh when I tell them these five things lead to weight gain, but then are amazed at the power they may have on their WEIGHT LOSS RESULTS.

#1 Your Stress Is literally KILLING You

Everyday you may feel stress.

And this stress may actually be KILLING you.

Stress causes your body to be put on alert, which may lead you to increase your energy intake.

Your body removes sugar from your blood for IMMEDIATE energy, which may leave you hungry.

And calorie-rich, nutrient-dense snacks are what MOST people go for when they are stressed.

And this can spell “bad news” for your WEIGHT.

Too many high-calorie, nutrient-dense snacks, may cause you to store those calories as fat.

With your life being high paced and stressful, with everyone working to deadlines, your STRESS levels may be through the roof.

And this stress may cause the exact opposite of what you want to happen: you may pack on the pounds!

So take a breather and relax, your waist and skinny jeans will appreciate it LATER.

#2  Is Sugar As Deadly As Illegal Drugs?

Okay, so maybe not as bad as most illegal drugs, but it may be close.

Sugar may increase neurotransmitters and opioids in your brain, which may provide comfort and enjoyment.

Dopamine (the neurotransmitter), may increase when you ingest sugar

Sugar may affect more than just your WAIST

As this hormone increases, your dopamine receptor sites may actually DECREASE.

This may increase your opiate receptors.

And since sugar may release both, dopamine and opioids, this may increase the addictive properties of sugar.

#3 It All Started BEFORE You Were Born…

You all know that exposure to hazardous chemicals WHILE pregnant may cause damage to the unborn child.

Toxins like chemicals, smoking, and drinking may lead to damage to your unborn child – especially the brain.

Now there is emerging research that says that exposure to junk food DURING pregnancy may be BAD.

That junk food may alter your developing child’s brain.

When your unborn child is exposed to junk food, it may
cause a predisposition to EATING junk food

Researchers have discovered that exposure to high-fat, high-sugar diets may lead to increased risk of obesity later on in life.

They determined that, during pregnancy, junk food exposure may lead to changes in the central reward system of your brain.

This may encourage overconsumption of HIGH-FAT and HIGH-SUGAR foods in YOUR child.

So if you are pregnant, limit your intake of high-sugar and high-fat foods.

It may be unforgiving to your hips, but also to your child’s developing brain.

#4 Can Being Overweight Cause You To Get FATTER?

Being overweight can ACTUALLY make you FATTER.

You may think that this is a no-brainer!

Give me a minute to explain…

Your fat cells release hormones which control how much you eat, and when you should stop eating.

When you are overweight, the signal to stop eating gets WEAKER.

The weaker signal may cause you to OVEREAT leading
to increased WEIGHT GAIN

This leads to increased energy consumption.

And it may get worse from there!

Increased weight may cause your cells to become resistant to many different hormones, which may disrupt your fat cells from doing their job.

That job is: regulation of your ENERGY INTAKE!

And this sickness may lead you down a dangerous path.

The more your fat cells become inflamed, may result in resistance to key hormones.

And this may wreak havoc on your metabolism.

Not only may it slow down your metabolism, but your body may have no IDEA if it is full or not.

This may lead to increase WEIGHT GAIN.

#5  Are There Any Anti-Fat Foods Out There?

Your cells may become inflamed with increased FAT levels.

But that is not the only reason why!

Damage caused by free radicals may also be a reason behind your WEIGHT GAIN.

And you might be thinking: is there anything I can do?

Of course there is!

Fruits and vegetables are loaded with powerful nutrients called antioxidants.

And these antioxidants may be the key to reducing inflammation.

Antioxidants may make your FAT cells regain normal hormone signaling again.

Antioxidants are powerful fighters against free radical damage.

Antioxidants suck up free radicals and DESTROY them

Antioxidants may destroy free radicals, which means they are no longer searching out STABLE molecules to steal electrons from.

This may REDUCE inflammation, which is powerful news for your metabolism.

Reducing inflammation may help your FAT cells to become “healthy” again.

Take Immediate ACTION Now

Being blessed with poor genes and bad dietary guidance, may not mean you are destined to spend your days overweight and TIRED.

Increasing fruit and vegetable intake and limiting your sugar intake, may help you LOSE WEIGHT and keep it off.

Altering your dietary intake may reduce inflammation, which may be causing your increasing waist line.

YOU may have the chance to reduce your INFLAMMATION by including plenty of fiber, INFLAMMATION fighting antioxidants, and limiting your sugar intake.

Your weight IS in YOUR control.

Start CHANGING your life today, and boost your METABOLISM one step at a time!

NEXT: Click Here To FINALLY Take Control Of Your Weight Forever…

Bookmark and Share


Ong, ZY. Muhlhauster, BS. Maternal “junk-food” feeding of rat dams alters food choices and development of the mesolimbic reward pathway in the offspring. The FASEB Journal. 2011. Vol. 25(7);pp. 2167-2179.

Avena, NM. Rada, P. Hoebel, B. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Behavioral Reviews. 2008. Vol. 32(1);pp. 20-39.



Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 14: Are You Going to Make a New Year’s Resolution to be Fit? Part 1

 Is this the year you are going to turn your life around and finally get in shape? Very cool. I have been training a number of people for a long time so I thought I would give you a couple of tips to get you started. You can disagree with me if you want but since I am right about this, why waste your time. I am assuming you are a beginner, age range 30-50.

1. Get a check-up- Yeah yeah yeah, you are thinking I have to say this to cover my butt. Listen, I have seen people really jack themselves up by jumping into exercise programs they have no business being in. Sorry Cross Fit,  Boot Camp and P90X people. All I am saying is make sure nothing is wrong and you have clearance from the Doctor to exercise. This brings me to point #2.

2. Take it easy at first. I don’t care what you hear or say on television, Cross Fit, P 90X and most boot camps are excellent programs for those that are in shape and want to get in better shape. If you aren’t in shape, they can destroy you. Your knees and back aren’t conditioned to take the pounding. That is unless you take it easy and ease into this. It took a while to get out of shape, it will take a while to get in shape. Period. Shameless Plug: This is where a quality personal trainer can be invaluable. I can design an exercise program for you that is based on your age and experience level. As you progress, you will be exposed to higher intensity levels but in a safe manner.

3. Most people will fail. Yep, most people never get in the shape they want and I see it time and time again. Not because they can’t but because they view this as a short term goal. “I want to lose 10 pounds.” ” I want to fit into a size four dress again.” You exercise, you probably get close then you stop doing the things that made you successful. What happens?  You end up back at square one and that sucks. What you need to do is figure out a way to make fitness part of your life. Do you ever say ” I brushed my teeth today. Now I don’t have to anymore?”

 4. Be your own experiment. Don’t listen to fitness experts. Let me rephrase that. Get information, try and evaluate. If it doesn’t make sense or doesn’t work, throw it away. This is especially true with diet programs. Some just work better for some people than others. They all work but depending on the person, you will get better results with different styles. Just like anything else in life… the harder you work at it the better the results should be. If they aren’t, then you need to change something.

5. How much can you lose? The fitness industry pretty much agrees that 2 pounds of fat each week is about the most you can lose safely. Now this also depends on how much fat you have to lose. If you weigh 500 pounds, you can drop a lot more fat than a 130 pound person. But for the sake of argument, use 2 pounds as a good number. For most people it won’t be a steady loss but it should even out during the course of a week or in some cases a month.

6. If you are working out with weights ( as you should be ) you will also gain muscle weight. This isn’t new muscle, it is the existing muscle becoming tone again. Men can gain 6-12 pounds in the first few weeks and women average about 6 pounds. If you are wondering how I came up with these numbers, I do body fat testing on all my clients. if I know how much you weigh and your body fat percentage, then I can monitor how much fat and muscle you have on your body. Pretty cool huh?

I need to take a break here. Digest these first 6 points, please download my free reports and I will give you part 2 very soon.

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 13: Gain 5-10 pounds over the holidays. Why not?

 If you are reading this you are in luck because I going to give you a gift. No, not 15% off coupon or the latest exotic berry juice from Polynesia. I am going to give you a different way to look at the holidays.

Now think about this for a minute. The time from Thanksgiving to New Years is about 6 weeks. It is a time where we can spend time with family. Business winds down for the year. We make plans for the next year. We have parties and eat and drink. And why not? It is fun and we all deserve a break. Please read that again. We ALL deserve a break.

So during a time of celebration what is this obsession and anxiety about gaining a few pounds? It is silly. This anxiety during the season leads to the dreaded “New Years Resolution” which never works. It never works because people fail to realize that being in shape is a year round effort. Weight loss is not a switch that you can turn on and off. You really can’t go from one extreme to another and I would even argue that you shouldn’t. What actually happens is that people eat more because they think they are going to go on a diet at the beginning of the year.
Now the other extreme of this is the person eating carrot sticks and sipping water while everyone else is drinking wine and feasting. Nothing wrong with that unless you are doing this as a punishment to yourself and that is what I see most people doing. This extreme self-denial never lasts and only produces frustration and self-hate.
Hopefully you can see that in both instances the intentions are good but the perspective is screwed up. You are setting yourself up for failure. You are putting yourself in the hands of clever marketers and pitchman who will sell you on the easy fix. Whether it is the magic pill or the magic workout you will waste time and money and I hate to see that.
For anyone reading this, the number one goal next year should be to know your body. Specifically, know your metabolism. Metabolism , as a casual definition, is the rate you burn calories. High metabolism people can eat whatever they want and never gain a pound but they have a problem putting on muscle. Slow metabolism people have trouble losing weight.
The nice thing is that with nutrition, exercise and sleep you can change your metabolism. Each person is unique but I am telling you this is the key. If you can fine-tune your metabolic rate then you can gain and lose weight at will.
I apologize that these blogs are sporadic. I try and fit them in as time permits but the next couple entries will deal with metabolism and how nutrition, exercise and sleep can affect it. So the bottom line is this. Life is short. Enjoy the holidays and know whatever weight you put on, you can take off and I will show you how.

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |