Post 136: Calorie Control- A Simple Guide

Calorie Control- A Simple Guide

Now what I am going to say here may sound like a contradiction of what I have said in the past. I did spend a good chunk of Funkcast 18 talking about calculating calories and fine-tuning macros.

In that podcast I mentioned that the people who enjoy the greatest rate of success in managing their nutrition are those who write down what they eat. The people that “wing it” have the least chance for success.

That is just the way it is.

But let’s face it, how many people are actually going to follow my advice? Some will. Detail-orientated personalities will take to this and have great success.

But what if you don’t have the patience for counting calories and logging into software like “My Fitness Pal”?

Am I going to yell at you for your lack of commitment?

Nah, I will give you another way to systematize your nutrition because I am that kind of guy.

This is easier to learn and implement.

But I am going to warn you, this is it. There will be no plan that is easier and effective to use.

So if you can’t do either plan, I am going to have to turn my back to you. Sorry but that is the way it has to be.

Well, here is a nice little chart from Precision Nutrition that gives you visual guidelines for eating. I am a certified nutrition coach with Precision Nutrition and their stuff is based on science, not marketing.

So have a look at this:

PN-calorie-control-guide-for-men women

 

men

So this is the best I can do. Follow this and you will lose fat and feel better. If you wanted to build muscle I would increase the protein portion by 1/2 a hand. If you are building muscle and not adding fat, try to increase the protein again.

Oh yeah,Do I need to bring this up again??????

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I hope this helps.

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Podcast 17: Be a Personal Trainer in 4 Months or Your Money Back!

 

 

Episode 17 is pretty much a rant fest until about the 20 minute mark. Yes, according to an ad I found in Muscle and Fiction you can be a certified trainer in as little as 4 months. And yes, if you don’t get a job screwing up honest people who just want to get in shape you get your money back. Strange world.

 

Next we take a look at golfers who dress like they are going to clown school. I can’t help you fix your lack of style but I can tell you to stop spending thousands on Big Berthas and do some core flexibility work.

 

No review of American Muscle yet. Still trying to get through an episode.

 

A great big Texas thumbs up to Steve austin’s broken Skull Ranch challenge. A show that makes American Ninja look like a pilates class. 

 

Finally something worth hearing at the very end. I give you some tips on fixing shoulder pops. 

 

My website: www.mfactorfitnessandnutrition.com

 

My sponsors who make this podcast possible. Check ‘em out!

Biotrust Nutrition

 

 ProGrade Nutrition- Get a free jug of protein here.

 

RBT Bands – Looped bands for speed and power training.

Post 134: When Should You Take A Day Off?

When Should You Take a Day Off?

This is a trickier question than you think.

Some people like to plan their days off in advance. This is a pretty good idea because if done conservatively, you will never burn out. 

This works when you work out hard before taking a well-deserved day off. If you goof around all week and then take a day off you are losing valuable training time.

Try and push yourself with very few days off and you risk over-training, injury and listless workouts. Not good. This road can lead to stagnation. I see this a lot with very driven but under-skilled people who are following an advanced program they probably shouldn’t.

Do you need to take days off?

Believe it or not there is debate around this. I use a floating system where I seldom take a full day off anymore. Now remember, I have been doing this a long time so I may have a higher tolerance for work than you. 

What I try to do is push myself to the border of over-training then back off. This is very different than “feeling too tired to work out”. That is a game your mind plays with you. Want me to prove it? 

How many times have you been feeling crappy and ended up having a great workout?

How many times have you felt great and ended up having a crappy workout?

See my point?

Here is an idea for you. it is a time honored tradition in sports to take your pulse everyday upon waking. This used to really be tricky. Now it is simple with the instant heart rate apps you can download for your smartphone. Accurate? Accurate enough.

Here is the deal, if your waking pulse rate is 6-10 beats higher than normal you haven’t recovered from your workout. Either that or you are getting sick. In either case you need to give your body a break. 

But do you need to take a day off? I don’t think so but you certainly don’t want to do a challenging workout. Why not do some light abs, stretching and work on a couple weak points? A light run? 

Or take a day off but at least you are timing your days off around scientific principles.

P.S. if you are the kind of person that would rather listen to me rather than read, then you need to get in on my podcast. The M Factor Fitness Funkcast. 30 minutes of fitness stuff, goofing around and general good times. Get it here on Itunes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness  

Tweet with me @mfactormike

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.

 

Podcast 16: Speed Training and Why Running Won’t Boost Your Metabolism.

Episode 16: Speed Training and why running won’t boost your metabolism.

 

Episode 16 is a must hear episode. Why? BbecauseI saw a video on how to equalize my voice on YouTube! Hopefully this is a more pleasing way to hear about all the stuff you need to fine tune your training.

Important points:

1. How I incorporate Speed training in my workouts.

2. Why running sucks at boosting your metabolism.

3. Why you should never pet cats.

 

Plus some other interesting tidbits. 

 

Let me know if this sounds better will ya?

 

Resources

Free 5 Day Fat Loss Video series: http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder: http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

Podcast 15: Fixing your Squat and Why I dislike Realage.com and Dr. OZ

Episode 15: Fixing your Squat and Why I hate Realage.com and Dr. OZ

 

 

Well, here is another episode for ya. Part fitness part venting. 

 

If there is one thing that really ticks me off in this life it is hacky generic websites that flood your inbox with meaningless jibberjabber. Everyday. Sometimes two and three times a day. Not to mention “TV celebrities that dress up in a costume every time they appear on tv. Too negative? maybe.

 

It makes you want to go to the gym and blow off some steam by squatting, which is a good thing I talk about fixing your squat.

 

Resources

Free 5 Day Fat Loss Video series: http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder: http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

Podcast 14: Sticking points and a Review of the Manta Ray

Episode 14: Sticking points and a review of the Manta Ray

 

 

Welcome to episode 14 where you will find much improved audio courtesy of a little compression and equalization! In this half hour I am yakking about sticking points and why they happen and what you can do to push beyond.

 
Also I review the Manta Ray which is a handy little device designed to help you squat more with less shoulder and back pain. 
Does it work? 
Does it suck?
 You will just have to download this episode to find out.
 
 
My sponsors:Biotrust Nutrition
 
 
 

P.S. if you are the kind of person that would rather listen to me rather than read, then you need to get in on my podcast. The M Factor Fitness Funkcast. 30 minutes of fitness stuff, goofing around and general good times. Get it here on Itunes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness  

Tweet with me @mfactormike

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.

Podcast 13: Cross Fit Fail Videos, a Review of Squat Everyday and other mumblings

Episode 13: Cross Fit Fail Videos, a Review of Squat Everyday and other mumblings

 

 

This is a pretty good episode if I do say so. I never did get around to doing my commentary on the crossfit fail video so just enjoy the funny commentary by Durian Rider. Here is a link to the video. Is it completely fair and unbiased? No, they never are but it is funny.

Later in the podcast I do tackle my first book review after having a laugh at a complete idiot in what I hope is an infrequent segment of the show, “Self destruct of the Week”. The less frequently I do this segment, the less tomfoolery I am seeing in this strange and bizarre fitness world we live in and that would be a good thing. 

  • Excuses for the last episode.
  • CrossFit fail videos
  • Self-destruct of the Week.
  • Review of Squat Everyday by Matt Perryman.
  • Brain shenanigans.

 

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

nes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness  

Tweet with me @mfactormike

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.

Podcast 12: Happiness in a Trash can, Subway Rubber and German Beer

Podcast 12: Happiness in a Trash can, Subway Rubber and German Beer

 

Warning: This episode was recorded in February. Spoiler alert, I talk about the SuperBowl…along with a follow-up on the human Ken Doll, Dumpster diving for happiness, German Beer, Jillian Michaels.

 

The new and improved podcast with cheezy sound effects….Enjoy.

 

Podcasts mentioned:

Mark Bell Powercast

 Iron Radio

 

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

Post 129: Invasion of the obesogens?

Photo courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=905

Photo courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=905

Beware the obesogens are attacking!

Killing you? Nope, worse….making you fat!

Is this just another marketing term created to scare you?

Or is it a real problem?

I look at it this way. Is it true that we are ingesting chemicals and poisons in small doses every day…Yes. 

Even though every food may be labeled safe because it has a very small dose of potentially harmful additives and chemicals, is there a cumulative effect taking place? I think so. If you are getting the same chemicals daily by either eating the same food or eating different foods with the same chemicals the bottom line is that your body doesn’t recognize these compounds.  It treats these unrecognized foreign agents as dangerous invaders and attempts to neutralize them.

This is where the latest nutrition research is finding out that the ingestion of these foreign agents lead to chronic inflammation. This inflammation can lead to a number of unpleasant things:

 

Feeling tired and sluggish…

 

Joint pain and headaches…

 

Frequent gas, bloating, indigestion, or stomach cramps…

 

Seeming to easily catch colds…

 

Puffy eyes or dull skin…

 

Trouble sleeping or concentrating…

 

Constipation or other GI irregularities…

 

Skin problems (such as acne, eczema, psoriasis)…

 

Or even depression, mood swings, irritability, sinus congestion, and bad breath?

So the bottom line is this: is this something you should worry about?

I look at it this way. If you feel great, have an easy time keeping your weight under control this is not a major issue you need to pay attention to. 

However, if you are exercising and have been keeping a nutrition log to track what you are eating….and you still can’t drop fat…..and you generally feel lousy, then maybe this is an issue for you. 

Now the point of this blog is that ProGrade has a new product called Ultracleanse that is designed to remove the obesogens from your body. For disclosure purposes I am an affiliate of ProGrade and I do get compensated if you try it. 

Should you try it?

Before you do, I would suggest that you really think about your nutrition. I will be publishing a new free presentation in the next couple of days designed around showing you how to fine tune your nutrition. If you can control your calories and start eating nutrient dense foods, the body will start to detox itself. 

In this case you may not need Ultracleanse or you may want to add it to speed up the process. Your choice.

In any case, do not take Ultracleanse and continue to eat garbage food. This will not solve anything. 

Conclusion: I have done some research on Ultracleanse and I think it is a good product that can help you. If it doesn’t it has a money back guarantee so there really isn’t any risk. 

That being said, diet and exercise are the primary movers here to detox your body, not a pill. Ultracleanse should be considered, in my opinion, an agent to help the process not a magic substitute to what you should be doing. As always, feel free to click on the link and check it out.

 

P.S. if you are the kind of person that would rather listen to me rather than read, then you need to get in on my podcast. The M Factor Fitness Funkcast. 30 minutes of fitness stuff, goofing around and general good times. Get it here on Itunes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness  

Tweet with me @mfactormike

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 128: Don’t Eat This Lunch

Overwhelmed by choice.

Overwhelmed by choice.

Clean eating or Carb sabotage?

Here is an interesting article I received from Josh and Joel, the boys over at BioTrust. One of the things I like about it is that it stresses the idea of watching carbs. Notice I didn’t say protein or calories.

You see, protein should be a fixed number in your plan of keeping muscle and burning fat. Even if you are trying to gain weight, the amount of protein should be around 1 gram per pound of body weight. Yes that is true for both men and women, although if you are freaking out over this maybe look at .8 grams per pound of body weight. And yes, I know it seems like a lot because it is probably a lot more than you are eating now.

That doesn’t make it too much. It just means you need to increase your intake. If you are still fighting me on this, try increasing your protein a little each week while watching the carb intake and see how you feel.

Here is the theory behind all this. If you start with a fixed protein number, that leaves  you with 2 other macronutrients to play around with, fats and carbs. Of those two, I would pay attention to the carb numbers. This is assuming you are eating clean, avoiding fried foods, gravies etc… Why? Because if you eat a lot of processed or fried foods you are going to blow up your fat numbers.

However, if you stick with lean meats, fish and chicken the fat numbers will always be in alignment with your protein ratio. Therefore you don’t have to worry about it. So of the three macronutrients you will almost always notice that you don’t eat enough protein and that you eat way too many carbs.

Why? Because the food industry loves making carbs. They are cheap to make and when you add a ton of chemicals in them they taste delicious and almost get addictive. Remember, your body will store excess carbs as fat and it is very easy to overload your plate with carbs. And that is where people get in trouble.

Control the carbs, not eliminate but control, and you will also eat less unwanted chemicals and chemical additives.

I use My Fitness pal to keep track of my ratios. It is a free app and when you program it correctly it is a great tool to track calories and macros.

So check out this article and please pay a visit to the BioTrust site. They have tons of free info on this stuff. The product they are promoting here is IC-5.

 

More often that not, what we typically think of as a “healthy” meal generally is far from it thanks to a LOAD of misinformation from the media, the food industry, and lo and behold even the ADA.

Fortunately, as a subscriber to this newsletter we are regularly empowering you with current, research-backed information to help you make the RIGHT choices about what you choose to ingest — choices that will ultimately help you achieve your ideal body much faster.

For today, we’re going to help debunk some more nutrition misconceptions by analyzing a meal that a good friend of ours (we’ll call him Bob) truly thought was a great choice for someone trying to managing their weight.

The meal: A grilled chicken sandwich with a baked potato 

Now, while on the surface that may look “pretty healthy” compared to a Big Mac with fries, if your goal is to burn fat (which Bob’s is), it’s definitely what we would consider a fat-burningDISASTER..

Why? Well, let’s take a look at the individual components of this meal.

First, when we dug a little deeper, we discovered that Bob’s grilled chicken sandwich is being served on regular ol’ bun…white bread. Heavily processed wheat, and even wheat in general, is one of the worst things you can consume while trying to shed unwanted fat. As we’ve discussed in previous newsletters, even the “brown” versions of bread (wheat, rye, etc) are generally heavily processed — sneaky manufacturers just add food coloring to give them the “whole wheat” appearance so they LOOK healthier when indeed they’re not.

Our basic rule for fat loss is to avoid bread — with the occasional exception of sprouted grain bread, like Ezekial bread, which contains no processed flour…or a high-fiber, true 100% whole wheat bread. Even then, I’d limit those items to twice a week.

Then there is the baked potato. And while Bob does enjoy his baked potato on the conservative side (without all the sour cream, bacon, and cheddar), with just a bit of butter it still packs 300 calories and over 60 grams of high glycemic, insulin and blood sugar boosting carbs. Add that to the heavily processed bun and in just one meal Bob is eating nearly ONE HUNDRED grams of what are some of the WORST carbohydrates possible.

A much better lunch option would have been grilled chicken with a medium sweet potato and a heaping serving of green veggies. Now, that’s not much different than his original grilled chicken sandwich and baked potato lunch, but it stands head and shoulders above it from a fat loss perspective. 

Now, believe it or not, white bread isn’t even what we consider to be the worst carb out there.  No, there is one particular carb that is FAR worse, and at the link below we’re going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
 
In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.

Are you eating this fat-adding, health-sabotaging carb?

P.S. if you are the kind of person that would rather listen to me rather than read, then you need to get in on my podcast. The M Factor Fitness Funkcast. 30 minutes of fitness stuff, goofing around and general good times. Get it here on Itunes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness  

Tweet with me @mfactormike

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.