Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Keep your eyes on the blog, because I’m putting the finishing touches on my body transformation challenge. If you are looking for a little motivation to help you get in the best shape of your life (no matter how old you are), then this is it. It will be open to my clients and anyone else that reads the blog.

Today was a very intense cardio day for me – went for a nice bike ride in the mountains. Absolutely awesome and a ton of calories burned. It’s definitely turning “outside time”!

Get FIT!

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

Hey San Antonio,

If you have a healthy recipe you’d like to share, don’t hesitate to send it in – I’ll gladly post it and give you credit! Share your treats so that others can share your fat loss success!

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

Hey San Antonio,

So, here’s an article that really has nothing to do with losing fat or changing the body! I’m a huge sports fan, and in today’s environment, any sports conversation usually turns to anabolic steroids. Here are the reasons why I think the numbers of the game have changed. I’m not so quickly to say “STEROIDS” when someone hits a mammoth home run. While I do think steroids and human growth hormone do have benefits in baseball (note: I’m NOT for their use, but they definitely help players), it isn’t why most think. I don’t think it’s turning anyone into a power hitter that isn’t already a power hitter. I do, however, think that they help players avoid tiring later in the season, thus, keeping levels of performance higher for longer.

1. Baseball is now a business. Look at the contracts of current players. In the 70s, few players made enough to live solely off of baseball. Most of them reported to spring training in terrible shape, thus, reducing performance.

2. Training, nutrition, recovery. The big three have evolved, and now players understand the importance of staying in shape all year around. Stadiums have state of the art training facilities and teams have chiropractors and massage therapists on staff.

3. Expansion. Baseball went from 26 to 32 teams in about 10 years, spreading talent (especially at pitcher) thin. Oh yeah, the inflated numbers in Denver don’t hurt.

4. Equipment. Science has gone a long way in increasing the efficiency of bats and clothing.

5. Kids have coaches at 8 years old. I’ve had people hire me to train their young kids to get them ready for the big time. These kids are already on diets, playing year round, have pitching and hitting coaches and are basically groomed to play sports.

6. Defense is an after-thought. Now players focus a lot more on offense and not the all around game. Remember the Nike ad? “Chicks Dig the Long Ball…”

7. Anabolic steroids and human growth hormone. Don’t think for one second they’re out of the game. They’re being concealed better – and don’t think that only the hulking players were/are using. As mentioned, it keeps the guys healthy and allows them to perform better longer.

I put #7 where it is for a reason, because I think the other things above it have a greater effect than the drugs. Congress needs to focus attention on HIGH SCHOOLS. Sure, clean up professional baseball, but the problem starts WAY before that level.

It’s Monday – no better day to hit the weights hard!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
16613 Huebner Road
210.391.1454

Hey San Antonio,

Had this one yesterday and it was too good not to share for those looking to transform their bodies! Enjoy!

SERVES 6 (change servings and units)
Ingredients

* 2/3 cup all-purpose flour
* 1 teaspoon dried oregano
* 1/2 teaspoon dried thyme
* 1/2 teaspoon paprika
* 1/2 teaspoon salt
* 1/4 teaspoon garlic powder
* 1/4 teaspoon ground black pepper
* 1 1/2 cups crushed corn flakes
* 2 tablespoons grated parmesan cheese
* 1 cup buttermilk
* 3 lbs skinless chicken breasts (or whatever cuts you like)

Directions

1. Preheat oven to 425 degrees.
2. Spray a large roasting pan with non-stick spray and set aside.
3. In a shallow bowl or pie plate, combine flour, oregano, thyme, paprika, salt, garlic powder, and pepper.
4. In a separate bowl or pie plate, combine cornflake crumbs and Parmesan cheese.
5. Pour buttermilk into a separate bowl or pie plate.
6. Rinse chicken and pat dry.
7. Working a piece at a time, dip chicken pieces in buttermilk and moisten all sides.
8. Place chicken in bowl with flour mixture and turn to coat.
9. Dip in buttermilk again, then coat with cornflake mixture.
10. Arrange chicken in roasting pan, leaving some space between pieces. This process can get quite messy, but hang in there.
11. Bake, uncovered, at 425 degrees for 40 minutes, until chicken is no longer ink and juices run clear.
12. Serve immediately.

Remember – I hate chicken, but this was great!

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

Hey San Antonio,

One thing that I recommend for clients to do is take progress pics, and YES, that means taking a pic at the very beginning of your workout program when you look your worst. Of course, I take regular circumference and body fat measurements, but as the old saying goes: “A picture is worth a thousand words…”

Remember, you see yourself every single day, so changes may seem minimal to you, but trust me, if you reflect back on a picture to see where you started you WILL see changes. Also, the beginning pics will serve as motivation to remind you of not only where you were (and don’t want to get back to) but how far you’ve gone.

It isn’t fun (for anyone) and nobody else has to see them, but those pics just may be the reminder and motivation you need to keep your workout program on schedule!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – San Antonio’s Top Personal Trainers
16613 Huebner Road
210.391.1454

Hey San Antonio,

The chaos that has been the last few weeks is finally winding down and I’m able to write, post, and not workout at weird hours! I’ve had a very hectic last couple of weeks, but I can proudly say that I didn’t miss one single workout.

I just had an interesting conversation with a client about living with obesity, and in this case, we were talking about morbidly obese individuals and what it must be like, and I am thinking about how I can write an article – actually putting my thoughts into words.

The hormone manipulation articles are coming, and I promise you they’re going to really change the way you look at changing your body and losing fat.

Thanks for the emails – I’ll have a Q and A soon!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution - San Antonio’s Top Private Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

I’m alive and well, just slammed busy! Had to break my workout into two workouts today to make sure I finished everything.

Nonetheless, I’ll be back to my usual updating self in a day or so – still working on tons of fat loss and body changing articles!

Let NOTHING stop you!

Boyd Myers
Personal Trainer in San Antonio
Owner, Top Fitness Training Studio in San Antonio
210.391.1454

Hey San Antonio,

It seems yesterday’s post is causing quite a chuckle (if you read my emails). So, I’ll leave it at the top for the rest of today. Enjoy!

Boyd Myers
San Antonio Personal Trainer
Owner, Personal Fitness Revolution
16613 Huebner Road
210.391.1454

Hey San Antonio,

Thought I’d be a little humorous (well, a LITTLE) with this post. I suppose there is some validity to it, but I hope you enjoy it!

10 Personal Trainers You Shouldn’t Trust

1. The guy carrying the McDonald’s bag. Bulking up is a process that bodybuilders do to gain more muscle before “cutting” or leaning out. However, some guys hide behind bulking up permanently and never plan to compete. If a guy is in a perpetual “bulking” state and isn’t practicing what he preaches, ignore him.

2. The girl who sounds like a man or a frog when she talks. Said lady may have other manly features (protruding jaw, insane muscles, etc). If she cares as little about her own body to put male hormones into it, why on earth would she care about your body? Stay away!

3. The guy who was working at Whattaburger the week before. I’m not kidding – a guy that was a personal trainer at Gold’s Gym recognized my truck because I used to go into the Subway that was located next to a Whattaburger. He approached me when I was lifting one day and asked if I was the guy that drove the big Hummer, and I told him yes, and he told me where he was working. I’m not knocking anyone who goes out and works, but I’m not sure how the career path goes from working the window at Whattaburger to training at Gold’s Gym in under 2 weeks.

4. The person that puts you on a bodybuilder’s cutting diet. It’s pretty damn hard to sustain a diet of egg whites, oatmeal, chicken breasts, boiled rice, etc for 12-20 weeks when preparing for a bodybuilding show, so how on earth are you supposed to permanently sustain that and make it part of your lifestyle? If your personal trainer’s nutritional strategy includes “cut and paste” from “Bodybuilding.com”, stay away. Every nutritional plan should be made from scratch for the client based on their goals, needs, and lifestyle.

5. The personal trainer that smells like smoke. Again, practice what you preach. A personal trainer doesn’t have to be perfect, but should lead by example.

6. The personal trainer that can’t say “I don’t know the answer to that.” Look, there are some simple things that as a personal trainer, you should be able to answer honestly and accurately. But if you don’t know the answer, there’s nothing wrong with admitting so and finding the answer for the client. I’ve heard some far-fetched things come out of personal trainers’ mouths and it makes them look ridiculous. There is no shame in saying “I DON’T KNOW FOR SURE”.

7. The personal trainer who trains every client the same way. “Well, it works for me…” I’ve heard a lot of trainers say that and they train every client the same way. Every client is different and has different needs, weaknesses, strengths, and abilities – they should be trained as such. Most trainers do the same thing with every client – be aware of this, and avoid it.

8. The $25-35 personal trainer. I understand budgets, but usually, you get what you pay for. If they were worth more, they’d charge more. You’re probably better off reading a book or two or getting your own certification even.

9. The personal trainer that isn’t a nutritional expert. Yes, I’m saying EXPERT. It is part of the job. It isn’t a “REQUIREMENT” and you can train people without an ounce of nutritional expertise, but IMO, a personal trainer that doesn’t have a solid educational background on nutrition is absolutely worthless. Copying and pasting from the net doesn’t suffice as a nutritional expert. And by the way, the nutritional advice should be part of the training.

10. The personal trainer that doesn’t tell you WHY. You’re paying your personal trainer to teach you what to do when you can no longer train with them. You should have the freedom to ask why and then receive an honest and easy to understand answer. “Just do it because I said” should never work. Learn what you’re doing so you can keep it up – you should NOT have to depend on your trainer to workout!

Hey San Antonio,

I visited my chiropractor for treatment and an adjustment on Friday, and I now feel like a million bucks – a totally brand new person.

The last couple of weeks have been absolutely nonstop for me with travel, family time, work, and still keeping up a very vigorous training schedule, but it’ll be back close to normal, whatever that is in a few days. At least this weekend was relaxing!

Keep your eyes on my nutrition and fat loss articles that I’ll be posting this week. I’ll be finishing them up and tweaking them as I have time today and tomorrow. My laptop keyboard is having issues (like every 10th keystroke not working), so I have to watch for typos extra close!

Make your Monday great – don’t put off any fat loss or body transformation goals any longer!

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

Hey San Antonio,

What an amazing and relaxing weekend. It was nice to forget about everything in the world, sleep in, eat lots of sushi (delivered) and clear my head and let my body recover. The next several weeks are going to be physically intense for me, and I’ll be lifting extremely heavy 4 days per week and eating as perfectly as possible to maximize fat loss and muscle gain simultaneously. Don’t believe the myths – it’s perfectly doable and I will be taking my own training to another level for about 10-12 weeks. I already train like a freak, so it should be a very wild ride!!!

I kind of stayed off of the internet the last few days, so I’ll be catching up on emails and posts. I have 3 drafts that I’ve been working on and it is my intention to post them this week. I believe all three will work wonders in assisting you in your body transformation.

I’m combing through my emails now, but I’ll be posting quite often this week!

Get Fit, Stay Fit!

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

Hey San Antonio,

Wow, I knew picking this week in and week out was going to be extremely difficult, and l was completely right. All of our clients put forth such great effort and work extremely hard, so to choose one that has accomplished and/or overcome the most isn’t easy.

This week, the client of the week is Eric N. Eric trains with one of my personal trainers, Dan Mundy, and in just under 3 weeks, is already down over 15lbs and the change is visibly noticeable. I happen to train two of Eric’s co-workers, and while talking to one yesterday, he was telling me how he has been joking with Eric about how it’s time to go buy new clothes, because his old ones are already way too big! Of course, he’s only 3 weeks into his fat loss program – so he’ll be buying more clothes in the very near future. Somehow, I think this is a good problem to have.

Congratulations to Eric for his progress and thanks to Dan for his amazing level of support, motivation, and knowledge. Eric, you’re going to absolutely decimate the goals you set for yourself and will look absolutely amazing weeks before the wedding! Keep it up!

Boyd Myers
San Antonio Personal Trainer
Owner, Top Personal Training Studio in San Antonio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Traffic here on the blog is really picking up. I’ve noticed many more referrals from the search engines, especially yahoo and MSN. Of course, Google is usually a bit slow, but many are finding this blog from my main personal training page. Of course, the increased traffic usually leads to increased spam, but that is a trade-off I’m willing to accept due to the number of great emails I’m receiving from readers. Increasing my business is actually a secondary purpose of this blog, as I created this site to offer a resource of knowledge for fat loss and changing the body the right way. I’m always surprised by the number of people that send me emails with comments about the site and articles that I post on it.

I’m enjoying my mid-day snack right now, which happens to be the same meal that I often have for breakfast (oatmeal + vanilla High 5 protein powder blended). A lot of people that know me know that sushi is by far and away my favorite food, and I eat some form of it pretty much everyday. Since I often bracket my workouts with it (yes, before and after in many cases), I don’t freak out from the rice. If you’ve read any of my nutrition articles you’ll see that I’m not a carbo-phobe, and you shouldn’t be either. Carbs should be the primary source of fuel and they are also the way you replenish glucose stores after a vigorous workout. If I have sushi during some other time of the day, I usually lean more toward a selection of more meat, veggies and little or no rice. I typically stay away from cream cheese and other “additives” – the same sort of foods I avoid 99.9% of the time anyway.

Speaking of carbo-phobes, I find that most people go way overboard when they talk about removing one nutrient or another from the diet. News bulletin: your body requires all three macronutrients to function (protein, carbohydrates and fats). I’m more of a fan of zone diets than most fad diets, but I still find that most don’t satisfy my simple concept of bracketing. Remember my principles: WHAT foods, WHEN you eat them, and THEN how much of the food you eat. A cynical emailer let me know how incorrect I was in this – but he acted as if I totally disregarded HOW MUCH. I’m not – simply putting it after what and when. Of course, he called me arrogant, ignorant and a few other names that I won’t repeat on this family oriented blog ;), but my results, quite simply, speak for themselves. The nutritional programs I designed are, simply put, the most effective programs for rapidly changing the physique that you will find. Don’t waste time, effort and money on some bogus fad or cookie-cutter diet from a magazine that a personal trainer has copied and is handing out to all of their clients.

I’m still writing the hormone article – trust me, it’s going to be my masterpiece!

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

Hey San Antonio,

Had several good questions over the last few days, but one stuck out and I wanted to spend an entire post on it. Thanks to Hillary, regular reader of the blog!

Q: Hi Boyd, what do you think are the biggest obstacles for change when it comes to the novice exerciser?

A: This one is pretty easy and I’d attribute the lack of change to one of 3 things:
1. Not enough intensity
2. Not sticking with it.
3. Not enough knowledge.

Most people starve themselves and then massacre themselves which quickly leads to overtraining. Others just go through the motions and really accomplish nothing and most people get discouraged and quit after a couple of weeks.

It isn’t easy – you have to be pushed. Stimulated, not annhiliated though. You also must eat to give yourself fuel. But the most important thing is working smart. There is way too much misinformation out there, and most will lead to a bunch of time wasted.

Go in the gym and look around and really judge who is putting forth the serious effort. There won’t be many. Also, think about how many people you know that supposedly “workout” – now think of how many are actually in incredible shape and how many ever change. That’s kind of disappointing!

I believe results should reflect effort – so why do so few people experience this? Working out and changing the body, while simple in theory, is not an easy thing to execute – and face it, changing is why we put forth the effort. Anyone who says they are looking to “maintain” is simply kidding themselves. We can always be leaner, stronger, more energetic and sleep better.

Set goals. It’s so overused, but it’s important. Most people just start exercising with no specific goal in mind, or they have a goal in mind, yet they don’t put the proper plan in place. Yes, you read that right, not all exercise is the same, and the old rumors that “high reps are for toning and heavy weight is for size” is an absolute incorrect myth.

Learn why you are doing what. Work hard, eat to support your goal and plan, but most importantly, stay with it. Body transformation doesn’t have to be a dream…

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

I was going through recent reader emails to put together a Q and A post and I realized just how many different questions I get – of course, I get many about fat loss and body transformation, but I also seem to get quite a few emails about politics, sports, movies, and just about everything else. I try to keep this blog kind of neutral on most subjects, but I’m pretty definite about fat loss and how to change the body. I don’t take the “my way or the highway mentality” whatsoever, yet, I try to educate so that you can take the information and apply it to your life.

I’m often asked about different types of “diets” and that drives me crazy, because I hate fad diets. Read through my nutrition posts – if you want my opinion, it’s probably there! It isn’t fad and it isn’t difficult. It’s sustainable, scalable and it’ll absolutely transform your body. It’s not even a “DIET”; it’s a lifestyle. Other things do “WORK”. Everything WORKS. But does it work the best? In 3 years will you still be making changes?

The workout questions are similar – before it can work, you have to be able to stick with it. I will say that for body transformation, resistance training is the key component of training. Don’t forget my analogy for the “just cardioers” – you’ll just go from a big pear to a little pear.

Nonetheless, keep the questions coming. I’ll try to answer as many as I can (as long as they’re related to fat loss and changing the body).

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
210.391.1454