Fat Loss – Body Transformation – Advanced Nutrition

Right now, I’m stuck in the Houston airport waiting on a delayed flight. Not really sure why, but at least it has given me the chance to browse the popular magazine covers. The one that really stuck out with me was “Fitness”. The cover read:

“Moves to Lose Belly Fat” – Movements You Must Do For a Thinner Mid-Section and More Defined Abs!

Really?

Of course, it was an article on ab exercises. Nothing earth-shattering.

My first question is “Why on earth is there absolutely no regulation on this bullshit?”

I cannot possibly say it enough: IT IS IMPOSSIBLE TO SPOT REMOVE FAT. There’s no way around this. Fat loss cannot be “targeted” and “site specific”. People honestly think that doing crunches will somehow eat belly fat, and these trash-mags, supplement companies and personal trainers regularly capitalize on this misinformation and make people believe that doing crunches is key to a smaller, more defined mid-section.

Do YOU believe this is true? Or are you one of the many that thinks crunches helps reduce ab fat?

When I’m working with anyone that wants to be leaner, I emphasize (and re-emphasize) that “ABS ARE MADE IN THE KITCHEN”. The shape of the abdominal muscles is that of the coveted “6 pack”. Doing abs will not help your belly fat go away. Doing leg curls will not take fat off of the back of the legs. Fat is not eaten by isolation exercise and fat does not turn into muscle (or vice versa) they are two different tissues and steel has as much of a chance of turning into purified water as fat into muscle. The act of becoming defined is simply reducing body fat and increasing lean body mass.

I’m one person writing this on a blog. Of course, I don’t have the advertising power or budget to compete against supplement companies that are perpetuating this nonsense. But I can guarantee that those who read the information on my blog will be educated without bias.

Learn the truth. Changing the body isn’t easy, and that’s obvious by how few people do it. It takes motivation, discipline and education. Without one of those, your wasting time and effort.

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

I’d like to take this time to wish everyone a very Happy Memorial Day. Please take time to reflect on our freedoms, and remember those who made the ultimate sacrifice!

Back to fitness, fat loss and nutrition tomorrow!

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

I had a quick Question and Answer session on Twitter yesterday, and there were several questions about a lot of bogus diets: the HCG Diet (which I fully intend on writing a ton about on Real Fitness Truth), Lemonade Diet, Zero Carb Diet, Liquid Diet, and just about any other fad you could create, think of, or read about.

I understand the desire to minimize time, but one doesn’t have to go through such extreme. Losing fat should not make you feel as if you’re famished, and “dieting” does not have to make you feel like you’re going insane or require an insane amount of restriction. It does, however, require a lot of discipline and a knowledgeable approach to ensure you are losing the right weight (fat) versus just water, glucose and muscle.

One guy asked me the best way to lose belly fat. I told him what I preach here on this blog on a regular basis: resistance training, gave him a link to some of my basic nutritional principles, and start off with brief, intense cardio to build a good cardio base, gradually increasing the duration and decreasing the intensity as he progresses. In response to me explaining to him the proper type of weight training program, he stated “But I just want to get toned”. Oh my… How many times must I explain that to become “toned” you must reduce body fat and there has to be a presence of lean body mass? I completely understand that not everyone wants to be a huge bodybuilder, but guess what: not everyone CAN become a huge bodybuilder. I’ve had female clients feel they have the need to “remind me” that they don’t want to be my size! Or after their first few sets of squats, they’ll tell me “I don’t want big legs, I want them smaller.” Trust me, I rarely train anyone the way I train, and I assure you that no female client is eating anywhere near the way I’m eating!!! We train the body as a whole – neglecting no body part or muscle group. Leg training burns a ton of calories and greatly speeds the metabolism.

Muscle growth is an agonizingly slow process (much slower than fat loss). However, even slight muscle growth will lead to a much improved metabolic rate which will help you become leaner in a shorter amount of time. There are few females in this world who are abnormally muscular, and many of them either have insane genetics or chemical assistance. Simply put, females typically do not have the hormonal capacity to become overly musclebound.

Most people simply do not grasp that when you train with weights, there’s no differentiation for training for “tone”. Many personal trainers, magazines and infomercials will simply feed off female fears of becoming large and bulky and make one believe that you can actually “tone” a certain area. This is a fallacy and isn’t possible.

If you go to Twitter right now and search for “weight loss” you’ll see no less than 100 tweets touting the latest, greatest weight loss “miracle”. My advice for you is simple: you do not get fat over the course of a few days, so don’t think you are going to slim down by next weekend. At the cellular level, the body simply does not change at an insanely rapid rate. I have equipped you with all of the knowledge you need to transform your body into a lean, toned, defined body here on this blog. Stop chasing hype and fad – you’re wasting time, money and effort!

I promise to continue to fight the fight!

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

Today, I had a lady tell me she wanted to “do cardio only for a few weeks to lose some weight and then begin training with weights”. I cannot make this any clearer: lifting weights will not magically gain you gain weight.

Doing cardio only? You’re going to lose a lot of lean body mass. Less lean body mass equals lower metabolic rate = less fat burned. Simply put? You may lose weight, but you will not change the way you look, just become a smaller version of yourself.

Weight training is essential in losing body fat. If you are hooked on weight, start thinking of terms of body recompostion and transformation instead of weight loss. Simply losing weight without telling your body what tissue you want to lose (which you achieve through proper nutrition and training science) will not simply result in fat loss. You must lose the RIGHT WEIGHT!

Cardio = train the heart, burn some calories
Weight Train = increase lean body mass, increase resting metabolism, burn calories
Nutrition = Fuel, replenish, determine how exercise partitions which calories to store and use

It takes all facets!!! To change the body, you have to focus on all three areas.

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

People often ask me to explain my “program”. I believe that there are so many cookie cutter, one size fits all styles of training and bogus diets, that many people may not understand that there’s actually more than one way to skin a cat. While I definitely have training philosophies, I train everyone in a completely different manner based on their condition and goals. Those two factors are very user specific. Even if two people look very similar doesn’t mean that they have the same abilities. I do not take a cookie cutter approach. Based on genetic factors, appearance and history, my diets are tailored down to the nutrient to ensure that you lose what you need to lose and keep what you want to keep. I understand that different genetic types and different conditions call for a wide variety of nutritional strategies – people are usually surprised that I don’t treat a pound of fat the same on everyone. Some individuals have a high sensitivity to carbohydrates, which causes fat to be stored in certain areas. Others can eat as many carbohydrates as possible, but have to keep an eye on their fat intake. Each client is completely different, and I am an expert at determining which nutritional strategy is optimum for your body type and your goals.

The training is just as user specific – it is my goal to improve every aspect of your fitness level: muscular strength, muscular endurance, cardiovascular capacity and flexibility. There’s no ONE way to do everything, and it is important that each factor is considered when designing an overall training program. Our different backgrounds make us all unique, and our training needs are just as unique.

Don’t settle for a one size fits all approach. The right approach will make all of the difference, impr

I’m feeling really good and am actually starting to get anxious about the redundancy of prep. I’m sure I’ll change my tune sometime in August or so, but I’m excited to actually have a specific goal to focus on. I’ll be starting prep at a much lower level of body fat than I did last year, and I’ll also be making a few adjustments to my regimen from last year. Like last year, I’ll enjoy and welcome the challenge.

Bench Press
225x20x5 sets

DB Bench Press
100x15x3 sets
100x12x2 sets

Hammer Strength Wide Grip
5 plates each side (not sure what the machine weighs)
1st set x 12
2nd set x 9
3rd set x 7

Pec-Deck
Whole stack x 15 x 3

Lateral Raises
45x15x3 sets

Reverse Grip Bench
225x15x3

Bench Dips
(90lbs across my legs) x 20 reps x 4 sets

Adequately cooked! High intensity, heavy and kept a really good energy level. I feel incredible – no aches, pains, stiffness, etc.

If I get a short break, I’ll post up a current view of how I’m eating. Right now, my primary goal is muscle gain while reducing body fat. Understand that nutrition is the primary factor when it comes to reducing body fat – weightlifting, regardless of the goal, is responsible for stimulating the muscles for growth.

I know, I know – I can hear the ladies: “But I don’t want to gain muscle”. It does NOT work that way. A slight increase in lean body mass greatly increases your metabolism, which leads to more fat loss. Browse through the blog – I’ve covered this in many places!!! There’s NO spot reducing of fat. Weight training is KEY to losing fat!!! I know that goes against a lot of common beliefs (“But I need more abs and cardio” thinking) – starvation and excess cardio only makes a large pear become a small pear!

I’m excited about getting another Bikram Yoga class in as well, which is a great compliment to any weight training/fat loss/body transformation program.

Comments?

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

Unfortunately, most people view exercise as a punitive action. It’s something that isn’t natural. It burns. It hurts. It’s uncomfortable. Not good at it. Don’t want to do it. Blah. I’d rather watch 24 reruns. Maybe the Lost finale on Hulu.com. Maybe go eat at Chris Madrid’s or Aldaco’s. Anything in this world but exercise.

I’ve met quite a few people that felt very similar to that. Hell, I’ve met people that hated it. Initially, they hated me. They call me Satan, torturer, Pain Master, Demon Trainer, Drill Sergeant (I was an Air Force NCO:D), etc.

But I’m not a robot. I understand that this is my lifestyle, my profession, my way of life and my passion. While I enjoy charting progress and challenging myself, I still get that feeling of slight dread before a heavy leg day (maybe I could just do it tomorrow). I want to sleep 5 more minutes and “do cardio later” just like most of you.

However, I have goals. I have a standard I have set for myself. I have to look a certain way to be able to preach what I preach. I have to look like I can do whatever I ask a client to do. I have to be a walking 225lb billboard for my business. I need people to ask me what I do for a living, where I workout at, what supplements I take, and how much I can bench and squat. It is important to me that my son understands the importance of growing up strong and doing everything within his power to keep himself healthy. I have to be that example.

When exercise becomes something you just do as opposed to something you HAVE to do or NEED to do, it isn’t so bad. When you get to a general fitness level and lose the excess fat and have benchmarks to measure progress against, the challenge doesn’t become “workout today” but more like “Workout BETTER today“. Another inch, another rep, another set, another pound…

The first step is absolutely the hardest one, but once you start moving, it’s not as difficult to stay moving.

Over the next 6 months, I’ll be showing a very human side of myself. If you read through last year’s bodybuilding show prep, you’ll probably learn more about what the typical person goes through when preparing for a contest than you ever cared to know. Last year, I kept an upbeat state of mind, but I was often challenged by little things that one sacrifie. I missed little snacks. I missed going out on weekends. I missed an occasional beer while watching football. I purposely didn’t mention things that I was struggling with here on the blog. This year? I’m not holding back. I’ll try not to seem like I’m whining, but I’m going to be very open about it.

I hope everyone is off to a great start to their week – make this one 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 everyone,

It has always been my philosophy to teach clients as much as possible about what they’re doing – when they are ready to work on their own, I want them to be able to take what they have learned from me and be able to use it to continue to make changes in their bodies by making the necessary modifications that need to be made to ensure that progress is continued.

Once you get through the myths and the misconceptions of what you should be doing (read: no starvation, high reps to get “toned”, isolating areas to reduce fat, hours of cardio, etc) you simply need to be reminded.

Much of progress simply comes down to how much you want to change. I don’t mean “how much you want to change” when you’re sitting at the beach with your family, thinking “I really wish I would’ve been consistent”, but how much you want to change the way you look day in and day out. The desire to change must coincide with the willingness to put forth the effort and make the necessary sacrifices. The desire cannot be part time – when it comes to fat loss and body transformation, intent is not enough to make progress. Feeling sorry for your situation is not enough to

Whether you’re a seasoned exerciser who has just forgotten or someone who has never as much seen a treadmill or a dumbbell, it’s never too late to get to where you want to be. You’re never too far beyond taking that first step, or even taking that first step “again”.

Stop wanting, start doing!

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,

Here’s a quick rundown of my leg workout. A lot of people hate doing legs. Hell, I hate doing legs myself. But legs have their place: they are the biggest muscles in the body, they respond well to training, more calories are burned during training legs and since they grow quickly, they increase the metabolism. Not to mention that training legs increases every hormone you need to burn fat and become leaner. SO, it does not matter how far or how much you run: do not skip out on leg training.

Here’s what I did today:
Front squats
5 sets x 315 x 8 reps

Rear squats
4 sets x 315 x 10 reps

Stiff Leg Dead lifts
7 sets x 315 x 10 reps

Glute Ham Raises
5 sets x bodyweight x 15 reps

Simple and to the point. Light rest period, intense, slow/deliberate reps. Can’t wait until tomorrow!

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,

Today is a day of rest. I’m going to cherish these over the next few weeks, because when I begin my bodybuilding contest prep, rest days are few and far between. There really are no breaks – cardio, training, eating, recovery: they all have to be absolutely maximized while focusing on the exact amount for optimization of fat loss and muscle retention/gain. It’s definitely the ultimate in body transformation.

I have a few ideas about how I’m going to be doing things that I will be sharing with everyone her on my blog. First and foremost, I’m thinking about only cycling on a road bike as my only form of cardio (of course, weather permitting, on rainy days, I’ll stay indoors). This is just something I’m curious about. It’d be important to monitor everything during, to ensure that I’m not tapping into muscle for glucose and I’m also able to adequately recover for leg training and the high volume of cardio that is necessary. I’ll be commenting on this more in the future, but something I am strongly considering.

I have a very busy week ahead of me, but as always, I’ll be keeping the blog up to date. I also have a few email questions that I’ll be answering here as well, so check that out.

Enjoy your Sunday, San Antonio and beyond!

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 like to browse Twitter quite a bit. Ok, I’m totally a social media junkie! With that being said, I’m never amazed at how many workout and nutrition secrets are constantly discussed, asked for, blogged about, etc. Secrets? Short cuts?

I absolutely refuse to make any such promise. I will not tell you that what you will embark on is easy. My approach is not conventional, but it is by no means a “short cut”. I educate and motivate as much as I can. You can browse the Testimonials on the right side here and see that what I offer works – but please don’t look at those fat loss pictures and read those comments and think that those results were not earned. My workouts are not casual. The muscles often feel as if they’re going to explode. The lungs and heart? As if they may burst. Whatever I do is with the intention of making you better – helping you get to where you want to be. I provide you with my sustainable, yet advanced approach to nutrition. I don’t trick you into believing you can depend on a magical supplement, but I educate you on what you need, why you need it, and when to take it. The workouts are anything but just going through the motions. I force progression – you become stronger and together we force your body to continuously attempt to adapt, all the while progressively making modifications to keep it improving.

I’m not a follow the masses type guy. I honestly hate large group training classes because everyone is different and they do not account for that – it is important to understand that every individual has different weaknesses that need to be improved. Of course, group training is fun, motivating and can be ultra-intense, but it is missing the ingredient of personalization. I am not taking anyway from a group class or saying you can’t get a great workout doing it – While it may still be effective, it is not optimized for each individual.

There are hundreds of personal trainers in San Antonio. There are countless “gyms” and studios around town. I cannot control what it is they’re doing or if their clients are getting the most out of every single meal and every single workout. I can only speak for my business, and my business is that of a body transformation expert. However, I cannot GIVE anyone results – BUT, if they provide the discipline, I can most certainly help them earn whatever it is they are looking for.

Do not settle – there are no shortcuts!

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

Since I am often asked about which supplements individuals should take, I wanted to put up this post that I initially wrote last October. Enjoy!

Here’s another quick rundown on Branched Chain Amino Acids. I’ve written about BCAA’s more over the last 10 years than anything else, so I’m simply going to take a little bit from my other writings, add some other information and combine it together here. I’m writing this quickly and these are all my own thoughts, so once I read over it a time or two, I may make some simple adjustments (spelling/grammar errors, etc). Enjoy!

This isn’t information just for people to gain muscle – for fat loss, it is essential to maintain lean body mass to keep an increased metabolic rate. This is one of the more technical writings I will write here on the blog, because I like to keep it simple for the fitness beginner and people just looking to make a change, but this information is too important not to thoroughly understand.

Quick rundown: Essential amino acids are the ones your body cannot make on it’s own and must be obtained from diet. These are the important ones and these are the absolute key to body transformation. Three of the most important are leucine, iso-leucine and valine (the branched chained amino acids, or BCAAs). Why are they so important? Simple – the key to body transformation (even before fat loss) is preserving the muscle we already have. Muscle = Higher Metabolic Rate. Higher metabolic rate = leaner you, because you’re burning more calories in everything you do. Ok, so how do the BCAAs have to do with this? When you exercise, your body will try to use these three aminos for energy, thus, breaking down muscle to obtain these. More importantly, the body CANNOT SYNTHESIZE PROTEIN WITHOUT EVERY AMINO ACID PRESENT!!! This is why it is important to consume whole proteins (and why protein from sources such as peanuts and bread aren’t very good sources because they are deficient in many essential aminos).

Many quality protein powders are enriched with extra BCAAs, but I prefer to take it a step further: muscle (for women and men, and this is for everyone that is serious about looking lean, toned, trim, or whatever you may call it) is extremely precious. So, I choose to supplement with additional amino acids. To add, the BCAAs are binded to other aminos in powders. In formulas like Xtend, they are free formed and are more readily absorbed into the bloodstream.

Amount depends on your size (of course), but timing is crucial. Consumption should be at times when muscle is vulnerable to metabolization: I drink them before and during cardio and also during and after weight training.

For optimum muscle growth, cellular growth, metabolism, and recovery to occur, the proper proportions of amino acids need to be eaten. However, eating amino acid sources, such as meat and eggs, does not ensure that the amino acids they supply will be available for muscle growth and formation of other proteins. For example, suppose you have a gross intake of 100 grams of protein with all the essential amino acids present in equal amounts. Now consider how these amino acids are used in the body. To start, a considerable amount of leucine will be used for energy in exercising muscle. This means that there may be only a small amount of leucine available for growth and repair. When leucine finally runs out, this will affect protein formation because leucine is an essential amino acid. That means your body cannot make it. In actuality, perhaps only 15 grams of the original 100 grams of protein will be available for growth and repair. This is one reason why athletes need more protein, not just to compensate for growth and recovery demands from exercise, but to compensate for the loss of essential amino acids like leucine when they are used for energy.

There’s so much more than just protein grams – you MUST be getting the right aminos!

Branched Chained Amino Acids - the first used for energy, and typically the most limited supply in the body (these are the ones that your body WILL breakdown muscle to get if it runs out of glucose for energy):

Leucine
Iso-Leucine
Valine

Essential Amino Acids – these are the ones that your body cannot create on it’s own (the BCAAs are included)
Isoleucine
Arginine
Lysine
Methionine
Phenylalanine
Threonine
Trytophan
Valine
Histidine
Tyrosine
Pyrrolysine

Nonessential Amino Acids – the aminos that your body can synthesize and don’t necessarily need to be obtained in the diet.
Alanine
Aspartate
Cysteine
Glutamate
Glutamine
Glycine
Proline
Serine
Asparagine

Conditionally Essential Amino Acids – in some cases, the body cannot produce enough of some amino acids, to they are considered essential (meaning they must be obtained from the diet).
Arginine
Histidine
Tyrosine
Cysteine
Glutamine
Glycine
Proline
Serine
Asparagine

If every amino acid is present, the body is in a state in which it can synthesize protein, also called a “positive nitrogen balance”. If every amino is not present, then the body is in “negative nitrogen balance”.

Nitrogen balance is binary – there’s no “almost” or “partly” synthesizing. Before new muscle tissue can be built, the body must be in positive nitrogen balance!

Exercise basically “eats up” the BCAAs, so it is obvious that there is a need for increased BCAA intake for the physically active to not only gain muscle, but to also preserve it. Specifically replacing (or overcompensating loss of BCAAs) is best accomplished by supplementing with a product such as Scivation’s Xtend (the blue raspberry is AMAZING).

One can also conclude that it makes sense to focus not only on total protein intake, but also obtaining a complete amino acid profile, specifically focusing on the essential and conditionally essential amino acids. This is most easily done by supplementation with a quality protein blend (note that I did not say WHEY protein – search for a blend) and eating a variety of different protein sources (chicken breast, fish, lean cuts of red meat, turkey, etc).

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 I begin to prepare for the actual restrictive portion of my contest preparation, I’m in the process of narrowing down my food selection. As I mentioned during prep time last year – contest preparation style nutrition isn’t necessarily a “lifestyle” so much as it is a means to an end. If someone is looking to rapidly transform the way they look, of course I recommend a period of extreme discipline and a bit of restriction, but even then, not to the degree that I expect out of someone who is preparing to compete.

As it stands now, I am leaning toward the Kentucky State Show on November 13 in Louisville, KY. I will also be looking at shows near San Antonio a couple of weeks prior, so I can compete here near my son, clients and friends and also near my family and friends in Kentucky and Tennessee. Two shows in a three week period is challenging, but I’m excited about it and welcome the challenge.

This year’s prep will be a bit different. Last year, I was dieting down from roughly 252lbs. This year, I didn’t bulk up nearly as much, but I managed to at least hold on to a lot of muscle from last year without gaining so much mass. The approach will be similar, but I learned a lot from last year and will make the necessary adjustments.

Again, for those reading this from a perspective client point of view – the nutritional programs I put clients on offer much more variety and flexibility!

Today:
6am
1 cup of oatmeal
60g of casein/egg/wpi protein blend
3 EFA Gold

8am
8 egg whites
1 cup of oatmeal
2 TSPN Salsa

9am (workout – 6 scoops Scivation Xtend)
Power Cleans
135×8
185×5
225x3x3

Glute-Ham Raises
4 sets x bw x 20 reps

Standing BB Curls Supersetted with Overhead Tricep Extension
150×15 SS 120×15 x 4 rounds

Seated DB Curls SS with Bench Dips
55lb dbs x 15 SS BW+90lbs x 20 reps x 4 rounds

Rope Cable Curls SS with Rope Tricep Pressdown
150×15 SS 150×25 x 3 rounds

Hanging Body Rolls (I can demo this on vid if you’re not familiar with it)
3 sets x 15

1015
8oz grilled lean beef
2 white potatoes w/I Can’t Believe It’s Not Butter

1230
10oz yellowfin tuna
1c whole grain rice
lemon
1 Scivation Sesamin cap

3p
1c oatmeal blended with
60g casein/egg/wpi blend protein powder
cinnamon

5p
6 egg whites
4oz lean beef
2oz shrimp
1 sesamin oil cap

7p
Same as 5p (creature of habit)

9:30p
60g protein powder (I use vanilla usually)
cinnamon
3 EFA caps

I expected it to take a week or two to get my metabolism high enough to consume this much food, but I’m already starving within 30 minutes of eating. I’m going to add a little more beef to slow things down a bit. Again, the reasoning is that by the time I restrict intake (which should be in early to mid July), my metabolism will be at an insane rate. As I progress, I’ll explain what I do to keep the metabolism up.

Enjoy your Friday – make your weekend 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

For the time being, my workout split will be something like:

Monday – Lower Body
Tuesday – Push Movements
Thursday – Pull Movements
Friday – Arms, Posterior Core and a few other movements (that I’ll determine week to week).

Today’s workout:
Dead lifts
Kept the reps low and the weights heavy.
315×8
405×6
495×3
545x3x5 sets

Inverted Rows
Bodyweight x 20 x 4 sets

Wide grip pulldowns
200lbs x 15reps x 4 sets

Face Pulls
Stack (150lbs) x 20 x 2

That’s it! It’s great to have a goal to focus on – I’m leaning toward a comp date of November 13! The war has begun! As I get within the real prep time (18 weeks and in), I’ll be doing a LOT of documenting, updating the diet daily, videos, etc.

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

Is it safe for teens to exercise? Of course! Diet? Forget the word diet. They’re still young enough to get them on the path to heavy eating that will last them a lifetime – time to think “lifestyle” versus “diet”.

While summer is right around the corner, a lot of teens will find themselves without a lot to do. My advice? Get in the gym. Run. Jog. Walk. Move. Don’t lay around playing video games and eat.

Teens have a huge hormonal advantage over adults in that all of the hormones that help recovery, fat burning and muscle building are present in abundant levels. Of course, as we age, these hormones begin to diminish. A teenager’s body will not only adapt quickly, but will recover and be ready to go again in a fraction of the time that an adult’s will.

Of course, there are the rumors that weight training will stunt a teen’s growth. I’ll clarify that right now: it’s completely ridiculous. Actually, aside from physical benefits, the psychological effect is just as impressive as they gain confidence and self-esteem.

If you’re a parent looking to get your high school student involved in an exercise program this summer that will help them transform their body and their attitude, don’t hesitate to give me a call at 210.391.1454 or email me at boyd@the-personal-trainer.com.

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