Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

This is one of my more hectic weeks! With the holidays, my son, and cramming over 55 hours of training into 4 days this week (not to mention starting my preparation for my bench press competition in March), it has been absolutely crazy! But I’m hanging in. After this weekend, I’ll be back to my full speed, multi-post days!

2010 will either be your new you or it will be taking something good and making it wonderful. Do not settle!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Yes, I stay very busy all year round, but it’s definitely a bit different this time of year. The phone never stops ringing, my email inbox is packed, and even former clients are working to get on my schedule for the new year.

The change of the calendar is very symbolic, and is a huge driving force to make a lot of people think about changing their lives. I know the numbers – I know that a lot of people start things they do not finish. However, I also know what kind of fat loss and body transformation success my clients have, and it is much higher than the average member of Lifetime Fitness or Spectrum Athletic Clubs.

Your change starts NOW. Don’t guess if you’re eating the right foods at the right time. Don’t wonder if you’re doing the proper exercises and doing them correctly. Let us eliminate that guesswork.

Our programs are all-inclusive: complete nutritional guidance, full supplement guidance, and exactly what to do when you aren’t with us.

Let nothing stop you in 2010 – you are in control!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

While I am not a huge “supplement” guy, I will say that some do have their purpose and are almost essential. I’ve explained my reasoning behind many of the supplements I use, but here is a list of what I’d recommend as you begin your body transformation in 2010.

Thermogenic
-Fat burners are the most common asked about supplements on the personal trainer in San Antonio blog. Too many people think they can pop these “magic pills” and eat a little sloppier or get away with a lax diet. That isn’t the case, and the best results will only be obtained with a strict, disciplined approach to nutrition.

With that being said, I like to combine my thermogenic and pre-workout drink. Right now, I prefer “Endorush” by BSN (it is a drink, not a pill). I like the jolt it gives, I don’t crash, and it curbs the appetite. I usually drink a bottle in the morning (pre and into my workout) and one in the early afternoon to avoid the post-workout, afternoon crash.

BCAA’s
If there’s a supplement you cannot live without (for both fat loss and muscle gain) it is BCAAs. Check out my articles by using the search feature. My favorite is Scivation Xtend. The Lemonade is phenomenal. Read my BCAA articles for recommendations on dosage.

Protein Powder
I prefer a blend that provides sustained delivery of amino acids. I don’t like proteins loaded with carbs or fats, as I’d prefer to add my own sources (a side of oatmeal, etc). The best protein product on the market right now is “ProComplete 40″. It’s loaded with digestive enzymes to aid absorption and just a minimal amount of healthy fats. By the way, every flavor I have tried has been quite tasty. I use it as a snack between meals, as part of a meal for added protein and every night as a pre-bedtime snack to keep me full of muscle repairing amino acids.

Secret Weapon Fat Loss Supplement
Sesamin is the do it all supplement. You don’t “feel it” when you take it, but it has the ability to spare muscle during dieting, burn fat, store amino acids, and also has antioxidant properties. I take a sesamin capsule with 3-5 meals per day, and I’ve sworn by it for years.

My favorite brand is Scivation’s Sesamin.

Essential Fatty Acids
My favorite blend of Omega 3, 6, and 9 fatty acids is LaBrada’s EFA Gold. It’s the perfect blend, it’s high quality and relatively inexpensive. I take a serving in the morning with breakfast and a serving in the evening.

Nutritional supplementation can become quite expensive, and I don’t think that everyone needs to take everything at all times. These are my essentials that I’d recommend for anyone, no matter their goals before I’d recommend anything else (cell volumizers, creatines, etc). Supplementation is just that – it is only effective when it is a part of a whole exercise and nutritional regimen, and is NOT designed to replace proper nutritional habits or skipping workouts.

Make 2010 your best year yet, and get ready to work hard and obtain your best body yet – it’s NOT just going through the motions. You have to do things that others will not. Hard work, proper choices, and discipline are the only way to obtain the results you desire.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

My son and I have been playing in the snow, as I hope for his first “White Christmas” – he has tried counting snowflakes, has caught a few on his tongue and is absolutely in awe of the snow falling outside.

So, from me and Peyton to each and everyone of you, please have a VERY MERRY CHRISTMAS!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Last night, I began writing a nice little article that covers everything – sure, you may be training “enough” or eating “healthy”, but do the little pieces compliment your goals and your program as a whole? Is your diet the diet you need to help you reach your goals of fat loss and body transformation? I mean, you may hope it is, but there’s no way to know aside from waiting it out for three months to see (and time is precious) or have an expert fitness trainer and nutritional consultant advising you.

Of course, just because it is working today, will it continue to work? That’s a huge mistake most people make – they think they can just keep doing the same thing and keep getting results. That’s a huge “NO” because the body is a very adaptive machine and you must keep making modifications to ensure progress!

My post will cover it all – modifying your program for progress, intensity, and x-factors that are often overlooked, such as supplementation and recovery.

It’s Christmas Eve! Cherish your time with your loved ones!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

We will be expanding our boot camp training programs for 2010, so drop me an email at boyd@the-personal-trainer.com to inquire about availability. Also, we are expanding our two for one training programs, where you and a partner can train together for the price of one on any our our training packages.

Make 2010 your year for body transformation! Spring WILL be here quickly, so don’t hesitate!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey everyone,

As Christmas day gets closer, I want to take this time to wish everyone a very Happy Holidays from my family to yours. Make 2010 your best year yet, and attack your fat loss and body transformation goals with complete and calculated aggression!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Of course, it is human nature to wait until the beginning – the start of the week, the first of the month, the new year. There are two weeks left in 2009, and soon, the health kick, the gym rush, the diets; they all start in full swing.

Unfortunately, more than eight of ten new year’s resolutions fail. The motivation of January 1st quickly wears off for most people. Why?

Many times, people realize quickly that body transformation isn’t easy. It requires a lot of work to get the progress moving, and returns are typically slow. Also, the science of the process may be overwhelming.

My job as a personal trainer is simple: remove the confusion and make your body transformation journey as seamless as possible.

The rush has begun. We are receiving a very high number of inquiries. Remember, my personal training studio is very selective. We want people who are very serious about changing themselves!

Enjoy your holiday, but never slow down!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

So, to give me something to focus on that will directly support my goal of competing in a bodybuilding show in August of 2010, I have decided that I will compete in bench press competition in March. Now, I had previously decided that I would be ending the strength and size gain portion of my training program at the end of March, so this is a perfect goal that can peacefully co-exist with my bodybuilding aspirations.

Both competitions are tested competitions. I bring this up because I feel that tested competitions are the easiest ways to level the playing field. I am NOT a genetic freak by any means, but my work ethic is second to none and I bust my tail in whatever I do.

While I will be primarily focusing on increasing my bench press, I will also be focusing on overall strength and size, and will train as if I were planning to compete in a full powerlifting meet, with the exception of more than likely reducing the volume on squats as I approach the meet.

Also, I plan on competing in both shows under 200lbs of bodyweight. Those who know me know that is a bit smaller than I typically walk around, so I will be staying lean throughout prep for both shows.

I feel the one thing I have gained getting ready for the next bodybuilding show is the basic experience. I was admittedly nervous and stressed for my last show – I did it all alone and all by myself. I liked that, but admittedly, I stressed out and was a bit crabby getting ready. I now know the pace I need to use to approach the competition and will be much more relaxed this time around.

I’ll be listing a few days of training and nutrition per week, just to give folks an insight of what I’m doing. Yes, I will be gaining muscle while losing body fat (or at least keeping it low). While I was down to the low 3% range for my last bodybuilding show, I am now sitting in the mid 6 range right now and I’m comfortable with it.

To answer a popular question, I will be doing a bit of cardio getting ready for the meet, but more to support my training and recovery. Of course, it will be greatly increased going into my bodybuilding show.

So, sorry for fewer updates, but now I have a plan in place and I’m ready to attack!

It’s busy season in the San Antonio Personal Training industry, and I like taking on many different obstacles at once.

Get that Christmas shopping done!!!

Live great!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Another great recipe from a reader!

Ingredients

1 1/2 cups uncooked glutinous white rice
1 2/3 cups water
1 pound boneless beef sirloin steak (3/4 inch thick)
2 tablespoons cornstarch
1 (14 ounce) can beef broth
2 tablespoons soy sauce
1 tablespoon packed brown sugar
1/4 teaspoon garlic powder
4 cups fresh broccoli florets
Directions

In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
Meanwhile, slice beef into very thin strips.
In a mixing bowl, combine the cornstarch, broth, soy sauce, sugar and garlic powder. Mix thoroughly.
In a large skillet, over medium/high heat, saute the beef strips until browned and juices evaporate.
Stir broccoli and cornstarch mixture into meat. Cook until mixture boils and thickens, stirring frequently. Serve over the cooked rice.

Calories: 232 | Total Fat: 4.9g | Cholesterol: 33mg

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

A reader sent this to me from the web. Enjoy!

This classic southwestern-style beef dish is a perfect low fat supper, so long as you use fat-free sour cream.
Ingredients:

3/4 pound boneless beef round, trimmed and cut into strips
1/4 cup fresh lime juice
1 tsp ground cumin
1 tbsp chili powder
1 garlic clove, crushed
1 tbsp canola oil
1 yellow pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 red onion, thinly sliced
4 fat-free whole-wheat tortillas, warmed
1/2 cup salsa
4 tbsp fat-free sour cream
Chopped cilantro to garnish

Preparation:
Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and discard marinade.
In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion, stirring and tossing until beef is cooked – about 5 minutes.

Divide fajita mixture among four tortillas. Garnish with salsa, fat free sour cream and cilantro, and roll them up.

Serves 4.

Per Serving: Calories 253, Calories from Fat 61, Total Fat 6.7g (sat 1.2g), Cholesterol 52mg, Sodium 269mg, Carbohydrate 25.8g, Fiber 11.4g, Protein 22.2g.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Over the years, I’ve had many friends, clients, and loved ones that have had to deal with an adverse situation right when they had things rolling in their favor: an injury, loss of a job, or God forbid, the loss of a loved one.

When you are down, it’s very easy to stay down. To blame the situation at hand for you not reaching your goals or rising to the top. I’ve been there. Three months after opening my personal training studio, my grandfather, whom I cherished more than anything, passed away. The mere thought of waking up with him not in the world was a challenge for me, but I didn’t have a choice. I had a son and clients that depended on me to be strong and st an example.

No matter what you are facing, know that there are people looking at you for strength. They need to see you succeed in your body transformation because they’re using you as their inspiration, and your success is what they need to put them over the threshold.

When you are knocked down, you have to get up – you are judged by not how many times you are knocked down, but how high you bounce and how quickly you get back up.

Life is not easy. Life’s greatest rewards are not easily achieved. Some people pray for a lighter load, while others work toward a stronger back.

Which one are you?

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Life is unfair. Things happen. We fall into ruts. We face uncertainty.

When you want to change, you have to make the change, period. You can fool yourself into thinking you’re trying your hardest, but in reality, if there’s something holding you back, you need to extinguish that fire and move forward, and not miss out on something really wonderful.

Body transformation is single handedly one of the hardest things to accomplish for most people. Fat loss is so gradual and so slow that progress may seem light years away. Their are hiccups along the way. The path can be so smooth and then, just like that, turn extremely rough.

Don’t let excuses stand in your way. Don’t let past failures dictate your future progress. Either you are going to do it and make the changes, or you are going to wallow in self-pity, excuses, and a mind-state that makes moving forward impossible.

You control you. You control your situation.

Let nothing stop you.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

With most things in life, there is a direct relationship of investment and return. Simply put, you will get out what you put in. Of course, I’m not talking about the stock market, but fitness is very similar to the market in the lot of ways. There are people that are going to sabotage their intentions and not even realize they are doing so and not get the returns they desire (more fat loss, six pack abs, definition). There are also going to people who have a solid plan in-tact, yet, not put forth the effort they need, resulting in negligible returns.

Then there are people who work their tails off in the gym – they have a plan, stick to it, and the second they step into the workout facility, they go into overdrive. To many, they view that person’s effort as the same effort they are putting forth. They aren’t considering the meticulous effort in meals and extra cardio.

It’s more than just showing up. It’s more than having a great plan. It’s constant execution, progression and assessing where you are and where you are trying to get to.

Don’t just settle for mediocre results. If you want to look your best, be prepared to do things that the average person is not willing to do. As a competitive bodybuilder, I put myself through things that people remind me every day is absolutely crazy. Sometimes it gets boring, sometimes it gets tough. Sometimes, I don’t want to do it. Hell, most people would not do it. I know that – and I also know that I am not going to be just another body in the crowd by the pool, at the beach, on the river or on stage.

Second best simply is not good enough.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I had an interesting talk with a gentleman today. He told me he knows what to do. He said he knows what to eat. He said he is a member of 3 different gyms in San Antonio. But the problem is, he just doesn’t do it. He doesn’t have the motivation to exercise. When he’s hungry, he doesn’t care what he eats, just as long as when he eats, he isn’t hungry anymore, and more times than not, that isn’t a food that will help him transform his body.

Doesn’t this sound familiar? Maybe most people don’t know exactly where to start or what to eat, but many people understand one basic premise: you have to do SOMETHING.

But doing something will not work if that something isn’t the right something. The diet, the training, the cardio, the recovery: these things all have to compliment one another. That’s tough to grasp, because just doing these things isn’t enough – they have to be done in a way that each supports the other. The eating MUST support the workouts. The cardio must be done at an appropriate time and in an effective way that the metabolism and training aren’t compromised. Recovery cannot ever be neglected.

The best made plans will not always lead to the best results if the plan isn’t executed, of course, but just doing something isn’t going to matter.

You provide the effort, I’ll take care of the plan.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454