San Diego Personal trainer discusses weight loss secrets, the industry doesn’t want you to know.

A  year ago today I weighed 200 lbs, with a body composition of 12%. Although I worked out every day in the gym for a minimum two hours , my bodyweight and body composition NEVER changed. It was then, that I decided to do a 180 degree shift to my nutrient intake, and I experienced a radical change in body weight, body composition and energy level. All very  positive and  life changing for me.

For many years, I was a skeptic of  the higher protein theory, until I made the appropriate nutrient swap. No more steel-cut oats or fruits for breakfast, but now, a delicious protein smoothie of equivalent calories. Lunch time was also a delicious protein smoothie with a nutritious side salad, versus a turkey or tunafish sandwich on whole wheat bread of the same caloric value. The only think that remained the same was my dinner, which consisted of 600- 700 calories of mixed nutrients. 30 days later and my body weight plummeted to a mere 175 lbs and 8.8% bodyfat.   In summary the 14oo calorie intake of primarily protein spurred my metabolism, while simultaneously spurring fat weight loss. What I learned and confirmed is that simply reducing ANY calories of ANY type will not cause the proper weight loss of fat. The human body will lose some retained water weight ,suppress its metabolism and catabolize what ever lean muscle you have. The end result is a skinny, but flabby physique… In addition your body weight will fluctuate like the ticker tape on the NY Stock exchange.This can be very stressful!  As the saying goes, “You are what you eat”… And, “garbage in equals garbage out”

For a great fat burning, high-octane protein product,that really works wonders, go to my website. Somagenesis.com and click on the product logo. You can also call me at 760-271-3064  if you need assistance.

Caloric expenditure through exercise: Performed alone,  calorie reduction through exercise is a self-defeating action, especially if your eating like a ravenous hyena after your workout!  Remember, you can NEVER out exercise excess caloric consumption. Contrary to what you read in Muscle and Fitness and Shape magazine, 20 sets of chest presses and bicep curls will not be the fsolution for weight loss. So don’t get caught up in this ridiculous mindset. A chiseled healthy body will always be made in the kitchen. The gym will define and refine what your proper food intake yields. The function of a credible personal trainer such as myself, is to guide you to the proper balance of food choices, exercise to induce a better metabolism, and  educate you on total body wellness to also include proper sleep and stress reduction.

Supplementation: There are few products that are not considered quackery. If you eat horribly, most supplements will have negligible effects on your physique. You may even gain bad weight!  Confer with your personal fitness trainer to help you find the right blood sugar stabilizers, protein products and vitamins customized for you.  Avoid all ergogenic aids such that will amp up your blood pressure, heart rate and body heat.  Ergogenics  are designed to enhance athletic performance,but also lead to adrenal fatigue,suppression, as well as a myriad of other health problems. Worst of all , ergogenics will suppress your metabolism and effect total kidney function.  So, it is critical you make smart choices for your own body. Just because you read something, doesn’t necessarily mean it is compatible for you.

In summary, weight loss is a very scientific and personal application. Proper testing and data analysis is needed to make the proper nutritional and exercise prescription. A credible personal trainer who specializes in weight loss is your best choice. Your weight loss personal fitness trainer can make or break your body rebooting and restructuring happen. For more information on personal weight loss programs. Go check out the weight loss trainer team at www.somagenesis.com  Below is a great video advocating the high protein breakfast for weight loss by Dr. Gerhauser.  Enjoy and please share your thoughts and comments on my blog.

gerhauser

San Diego personal fitness trainer achieves great results at one month IsaGenix milestone.

Pardon the delay in this posting. It is a busy time of the year for Somagenesis Fitness San Diego. And forlorning the holiday fat syndrome is on everyone’s minds. It has been 30 days since I began the IsaGenix 30 day kickstart weight loss program. I have to admit I am  very surprised on how easy the IsaGenix weight loss system has been. The weight loss is a bonus for me, however trimming off unwanted inches off my waist has made the biggest difference for me.  I lost several inches all around including my face, and as we fitness professional all know that you cannot spot reduce. Yes, my arms, chest and legs lost girth, but appear more defined and youthful,  but most remarkably, my waist line has dropped from 33 inches to 30 inches. All my jeans are super baggy, and  hang on me like ghetto pants. My one month weight loss total is a substantial 30 pounds, and my overall body composition has settle in at a nice 7.5% body fat. Which is considered very lean. My previous body fat was 12% which was considered athletic.

IsaGenix meal planning has been super easy. Two meal replacements shakes per day, coupled with chocolate IsaSnacks at 25 calories every 3 hours.  I ate this way for Breakfast, and Lunch.  Then ate a 600 calorie healthy meal for dinner. My total daily caloric intake averaged 1200 calories. The difficult part was amping my exercise program to six, sometimes seven times per week. My IsaGenix Mentor Sherry Catlin thought it was unorthodox and crazy regimen, but I was on a mission!  My goal was to incinerate at least 1300 calories through exercise to accelerate the fat loss process. I personally need to see results fast to keep me motivated.  At the end of the day, I had a substantial caloric deficit as I previously consumed 2200 calories per day, with what I considered a low carbohydrate, clean diet.  So the difference in food calories was as follows:  Pre-diet calories 2200 – IsaGenix calories 1200 = 1000 less calories consumed per day. 

From a exercise point of view, my previous exercise caloric burn averaged  600 calories per day, compared to my Isagenix calorie burn which averages 1300 calorie per day. So while on the Isagenix meal plan, I burned an extra 700 calories per day. If you do the math.

1000 calories less consumed + 700 extra calories burned through exercise, = 1700 extra calories expended per day, or 1/2 pound loss per day. BUT I lost 1 pound per day. How can this be if it takes 3600 calories to lose 1 pound of unwanted body weight?  This tell me that Isagenix products upregulate your metabolism so the user can continue to metabolically burn extra calories. And, second of all I don’t believe in the 3600 calorie weight loss theory.  This  added wight loss poses a advantage for the IsaGenix user. Compared to other diets like weight Weight Watchers, Medifast, LA Diets, Nutrisystem, which also severely restrict caloric intake, but  suppress your metabolism thereby making weight loss challenging and frustrating.

In summary, I would have to Give IsaGenix two thumbs up, for creating an awesome product that not only works very well, is also very easy to integrate in your busy lifestyle, and really tastes great compared to all other weight loss products out there. I will continue on the IsaGenix for a few more months, but with a slight tweak in my caloric intake. IsaGenix clearly spell out for you metabolically healthy meal plans to assist in continued weight loss, while bumping up calories.  And, I just wanted to say, I am a Personal Fitness Trainer, and not a sales rep for IsaGenix. I simply wanted to try this product, as I have 2 clients who opened my leery eyes about IsaGenix, and I simply wanted to evaluate the product.  But never forget, weight loss through dieting alone never sticks or happens fast without a well designed fitness program. For more information on weight loss and fitness go to www.somagenesis.com, and sign up for your complimentary consultation.

San Diego’s best personal fitness trainer revisits day 6 on Isagenix weight loss and cleansing program

Its been almost one week since this fitness pro has begun the IsaGenix 30 day weight loss and cleansing program.  I have shed 14 pounds in 6 days which is remarkable, but the jury is still out , in my mind on what is the actual percentage loss is due to water weight, versus catabolic loss of muscle tissue, versus actual fat loss. I will know the outcome on Friday, when I have my Basal Metabolic Rate weight measured, as well as total body composition analysis. IsaGenix claims you will lose body fat while preserving lean muscle mass.   I still have my doubts, although my cloths fit much looser and there are visible changes in body definition.

My typical daily diet is structured as follows. Two of the 6 days was a fast with only 300 calories of a Isagenix detox cleanser. ( I start early because personal trainers are crazy!)

5:30AM  Isagenix IsaleanPro Shake with a 1/2 tsp of Vitamin B complex known as Ionix Supreme.  Total Calories 290

7:30AM Isagenix  Snack – This is a 7 gram chocolate wafer laced with Chromium. ( this stabilizes my blood sugar and gives a temporary sense of satiety) Total Calories 25

9:30 AM Isagenix Snack again                                          Total calories 25

12:30 PM  1 portion of lean mean, poultry or fish, with a vegetable or side salad. Not to exceed 500 calories.

2:30 PM Isagenix snack again                                 Total calories 25

5:30 PM Back to the Isagenix  Isalean Pro shake.     Total calories 290

So, if you tally  the daily calories consumed, which come to 1155 calories, this is NOT considered by medical standards a very low-calorie diet (VLCD), but has been very tough on me, considering is normally ate 2000 calories per day. I don’t believe too many people are discipline enough to do this program, since most people eat way beyond the 3000 calorie threshold.

No radical diet is complete without an exercise plan. This is where it has been very difficult for me. It is well-known that when carbohydrates caloric intake is inhibited through dieting, the dieter becomes very weak. I have been no exception to this rule. I’m hoping this improves over time and adaptation.  Anyway, here is  my 6 day workout schedule. It hasn’t been too pleasant with a real fuel source.

Friday: 60 minute Stairmaster intervals with average heart rate at 155 beats per minute. 60 minute leg workout , mostly anerobic.  Total calories burned 1260 calories

Saturday 90 minute Spin Class with average heart rate at 162 beats per minutes, followed by arm and shoulder workout for 60 minutes. Total calories burned 1500 calories

Sunday 60 minute Precor AMT Eliptical cardio with average heart rate at 144 beats per minute, followed by Chest and back training for 60 minute. Total calories burned 1100 calories

Monday 90 minutes of spin class with average heart rate of 155 beats per minute, followed by 60 minute leg workout and 20 minutes core.  Total calories burned 1344 calories

Tuesday 6o minutes of Precor AMT Eliptical cardio and 20 minutes on the Stairmaster. Followed by Chest and back training for 60 minutes. Total calories burned 1288 calories

Wednesday 80 minutes on Stairmaster intervals with average heart rate of 164. I am too tired to do any weight today. Will hit them Thursday. Total calories burned 1040 calories

Total food calories over the 6 day period was 4620 calories. Total calories burned in exercise was 7500 calories , leaving negative 2900 calories. Throw in my weekly BMR(metabolism) of 14400 calories,and the grand total is a big NEGATIVE of 14400 calories or a 4 pound weight loss.  Since the scale show a 14 pound weight loss, I would be inclined to think that the mystery 10 pound is purely water loss.

To summarize, this is not an easy weight loss program for the weak and undisciplined. Although it is important to note that food craving and desire for food do decrease with time as your stomach shrinks. Anyway, I am off to bed. This weight loss program does make you desire sleep and yes sleep better. A big plus for many of us!

Thank you for your interest and I look forward to giving you another update  in a few days! And check out the fat chart below. I use this as a motivator to keep me on track!

Am I weak? or WILL I overcome when the going gets tough!

The Isagenix challenge by San Diego’s Top Personal Trainer

I love a challenge. after several months of solicitation from a personal trainer friend of mine Gregg  D’Andrea of GStarfit in Boston, I have decided to take test out the 30 day Isagenix cleanse and fat burning system with IsaLean protein shakes.  Here is what Isagenix claims.

IsaLean Pro is formulated to help:

• Boost metabolism and overcome stubborn weight-loss plateaus while eliminating visceral fat
• Stimulate superior muscle recovery and growth in athletes, those looking to gain muscle and physically active individuals
• Assist with muscle retention and muscle tone to help you age gracefully
• Maintain muscle, bone, and supports antioxidant status (glutathione)

I consider my self fairly lean and very healthy at age 50. But like most people, I am my worst critic, and would certainly enjoy attaining the 7% body fat I had in my 20s and 30s. I am currently 12% body fat which places me in the “fit athletic” category.

I am curious to see how and what Isagenix has in compared to their competition.  Do they really have a secret weight loss formula that provides long term weight loss solutions or is it simply about dramatic caloric consumption?

Here are my baseline stats:  Ht: 5′-8″, Weight 190 lbs,  12% body fat measured by Lange Skinfold Caliper. My BMR (Basal Metabolic Rate ) is 1935 calories, measured by Care Fusions V-Max Encore Metabolic Cart

I am healthy, above average serum testosterone levels at 789, normal thyroid function, and normal blood glucose levels. I currently exercise 1.75 hours per day, 6 days per week, with an average daily caloric expenditure of 925 calories.

In theory I should achieve a weight loss of 1.25 pounds per week, but I DON”T…As you readers know, I don’t believe that a 3600 calorie expenditure in diet and exercise results in a 1 pound loss in body weight.  I believe that dramatic cuts in food calories will stop your metabolism dead in its track, and actually create weight gain or best scenario keep your  body weight in limbo. I believe that very intense bout of exercise combined with metabolic foods is the only way to achieve lasting weight loss.

As a San Diego Personal Trainer with 13 years experience working with clients who have tried every diet conceived by man , I am skeptical of Isagenix. What I do know is that I will spend the first two days in a super low-calorie cleanse, and then on a 600 calorie Isagenix protein shake diet with an occasional Scooby snack, and a 500 calorie conventional meal for dinner. Yikes!

I will let you know more details as the diet progress’. I begin the diet in two days. Stay tuned to next weeks post about my Isagenix experience. Also please comment below, as I always love to hear every ones opinions.

Cancer patients can exercise and increase survivability by 30-40%

This is nothing new to what I have experienced as a seasoned personal fitness trainer and medical exercise specialist at Somagenesis Personal Training of San Diego. My first therapeutic cancer exercise program was with a personal friend and client named Carolyn.  Carolyn  is a labor and delivery RN who I trained for almost 2 years to get in bodybuilding shape.   One day she told me she was recently diagnosed with a large Non Hodgkin’s Lymphoma tumor surrounding the superior aspect of her heart. She didn’t know what to expect and was very fearful of her future.  Three days later  she began radical chemotherapy, began losing a copious amount of weight ( 25 pounds), and yes, all her beautiful red hair. She soon grew very weak and uncomfortable, and it was  decided by her Oncologist at Scripps Green in La Jolla, CA,  that a perpetual functional fitness program was integral for strength maintainance and mobility. So, Carolyn did just that, and trained with me every Monday, Wednesday and Friday during her entire course of treatments. Not one session was missed.  Not only did the functional fitness program provide her with strength preservation, but also saved her self-esteem boosted her confidence. As the treatments progressed in order to break down the lymphoma, her strength training helped her to stave off  the usual dramatic weight loss that comes from chemotherapy. Other than the red bandana she wore to cover her head, no one at the Gym knew she was a cancer patient.

A recent study at MayoClinic has shown that exercise can help patients, but very few Oncologist suggest it. The study has also shown that regular exercise has been found to reduce the recurrence by up to 50%. Incredible! Exercise has been shown to improve the cancer patients mobility, therefore keeping them from being isolated in their homes. Other benefits are improved sleep and a sense of feeling safe and confidant about the outcome of their treatments. Carolyn is now 7 years in remission and is a living testimonial to the therapeutic effects of exercise. She can be seen on the testimonial page of the Somagenesis website.   Below is a great video clip regarding the efficacy of exercise for cancer patients. Awesome! Your comments are welcome.

Prescribed personal training exercise programs will not lead to weight loss. By Somagenesis Health and Fitness San Diego

This article doesn’t bode well for us professional personal trainers in the industry, but it is necessary that those seeking our service understand that there weight loss goals must come from a multi faceted approach. During my 12 year career I have experienced stymied weight loss time and time again with certain clients.  I am currently work with a client who is a Physician. I put her through he ringer three days per week with some pretty intense metabolic training session. She burns approx 740 calories per 1 hour workout.  She also plays 1 hour of racket ball twice weekly , and does the new Asylum video workouts 5 days per week for an addition 3000 calorie burn.

So let’s do the math. 2220 calories with me plus 1000 calories with racket ball plus 3000 calories burned with Asylum equals 6220 exercise calories consumed per week. According to all the fitness guidelines she should be losing 1.70 pounds per week or 6.80 pounds per month.  But she doesn’t! Ironically when she commits to a 3 day ultra low calorie cleanse she loses wight rapidly. What does this tell you?

Like many weight loss clients there is a tendency to minimize the quantities and or values of food consumed.  They often omit knowingly bad foods from their food journals. Don’t get me wrong, as I do understand this psychology and realize that learning new eating behaviors takes copious amounts of patience, and unrelenting coaching from  a top notch professional personal trainer. This is point at which many personal fitness trainers fail, in understanding both sound nutritional practices, and behavior modification of the weight loss client.  I do also understand that many personal trainers are often faced with difficult, often stubborn and opinionated clients who will often yield only so much in the personal trainers recommendations.   Working with physicians and corporate big whigs can be the biggest challenge to even the best personal fitness trainer.

For some time the research community has studied the same phenomena as described above. The British Journal of Sports Medicine did some ground breaking research in 2009 showing that obese study subject who did supervised aerobic training over a 12 week time span, without changing their diet barely lost weight.. Another study  done at University of Colorado School of Medicine in Denver showed that same results with clinically obese test subjects, and well conditioned athletes.  The study also found very little body weight loss, and no evidence of “After burn” or EPOC.  Something I discussed in a previous blog.

It is critically important to bear in mind, that exercise has many more benefits beyond weight reduction. In many of the aforementioned studies they did make note that participants became healthier in aerobic capacity, decreasing blood pressure and resting heart rates, and an overall boost in mental state of mind. They became happier and more vibrant!

And, finally exercise seems to help in the battle to keep  off body fat once caloric reduction has established. So think twice people, before you head on over to Starbucks for that Frappuccino and doughnut post workout reward! Both together are 890 calories.  Thank you again for your attention, and please include any thoughts you may have on this delicate subject. I am also eager to hear from you.

Metabolic personal training by Somagenesis Fitness San Diego

Metabolic personal training  programs are designed to:

1. Charge up your metabolism.

2. Condition your heart rate to sustain a higher than normal threshold.

3. Aid in accelerating fat loss, by a different biochemical pathway. Larger secretion of fat lysing (cutting) norepinephrine.

4. Claims to keep your metabolism charged up to 36 hours after the work out. ( This claim can be disputed) It is now as EPOC which I wrote about last month.

5. Metabolic training is not designed to bulk you up, but those who train this way will enjoy a lean well defined body.

6. Metabolic training can be safely  performed 2-3 days per week with minimal recovery time needed.

At any rate, you will burn a copious amount of calories in a shorter time, and feel quite exhausted by the end of the workout. Majority of my weight loss clients at Somagenesis Fitness are trained in this fashion. See the enclosed video for a scintillating demonstration of metabolic personal training.

To experience the Somagenesis approach to metabolic training visit our web site Somagenesis.com or call 760-271-3064

Now enjoy the video, and please rate it, and or leave a comment below.