Fat Loss – Body Transformation – Advanced Nutrition

Okay, that was not directed at my amazing mother (who has lost more than 70lbs since she began her fat loss crusade). It is totally from a business standpoint, and my business is body transformation and fat loss.

I like listening to infomercials about fitness programs and nutritional plans, and I love nothing more than to hear someone talk about how the fat just melted off and how easy it was. I guess liars entertain me (hence, my love for anything political related). The bottom line is simple, and I share it with my clients: controlling the mind and the body enough to drastically change it and to be able to permanently adjust your body the way you want it and to continually make progress is the hardest thing you will ever do. The steps are relatively slow.

I know that many people have looked at my testimonials and pics on my blog and have seen the drastic changes made by many of my clients in a couple of months. I tell people that initially, I fully expect you to lose an inch per week off of your abdominal circumference (in most cases, of course, if you have an inch per week to lose). While that is aggressive and sounds great, most people don’t understand that it requires you to put forth 100% and do exactly what I tell you to do. I expect it. Actually, I require it out of my clients.

However, many of my clients come to me and they have a specific goal in mind – they sit down on that first day and tell me that they’re going to do whatever it takes to reach their goals. They’ve tried a lot of things and whether it was a referral from a current client of mine or something that they read on my blog, they just get it and know that I’m no nonsense when it comes to body transformation and I’m not the average personal trainer.

And when they do what I ask? When they get it? When they have the discipline to limit their cravings and splurges? They make progress. Amazing progress. The more they make, the less I nag. The less I drive them crazy. They more I expect from them because I know they’re going to do whatever the hell they want to do.

Yes, I’m crazy. Completely. I rant. I hold people accountable. But I also give every client the ability to make this part of their lifestyle and something they can do forever and continuously improve. And it makes what I do very simple…

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 mentioned last week that I was going to start writing a series on training mistakes. I see a lot of people training legs, simply put, the wrong way. Or, they simply follow bs propaganda from infomercials, magazines and personal trainers.

Training legs is hard. Actually, it all out sucks. Why? They’re the biggest muscles in the body and big muscles require a lot of oxygen, which means more blood which means the heart has to churn to deliver the goods. The plus? Bigger muscle fibers burn more calories at work and during rest. Want to be lean? Defined? Work your legs.

Well defined legs are rare, yet extremely impressive. In fact, while most people study a physique starting at the top and looking down (shoulders, chest, arms, etc), I actually judge someone’s build starting at the legs.

Without further adieu, here are the biggest mistakes when it comes to training the legs.

1. Without a shadow of a doubt, the biggest mistake made regardless of what your fitness and body transformation goals are, is to NOT train legs. Running is not a substitute for compound movements such as the squat and all variations, the stiff-leg dead lift, and the leg press.

2. Not using a full range of motion. Sorry, but partial squats and leg presses aren’t getting it done. Get the full range of motion down. If the weight is too heavy to do the full ROM, swallow your pride and go lighter.

3. Depending too much on machines. I have no problem with leg presses – actually, I love them. But stability and full muscular development is achieved by full range of motion on free weight movements.

4. Choosing isolation movements over compound movements. As mentioned, those compound movements should be the core of your training. Leg extensions are an accessory exercise that should be used sparingly. Posterior core work? The leg curl doesn’t cut it – good mornings, sldl, glute-ham raises are where it is at and complete leg development.

I’ve said it numerous times here on the blog: leg training is the singular most important body part for overall development. The hormonal response to leg training is insanely important for body transformation, fat loss and muscular development!

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

Great Nutrition Question from a reader of the personal trainer in San Antonio blog:

Hey Boyd,

I am not bullshi**ing you when I tell you that by simply following your basic nutritional guidelines that you have posted on the blog I’ve made more progress in the last month then I have ever made following any nutritional program or diet in my life. Your food list is very broad and I like that you give many options, but I happen to be a person that prefers limited options. What are your favorite sources of foods from each header?

Samantha, Hollywood Park

Hey Samantha,

I’m very much a creature of habit as well. During contest prep, I like to think as little as possible, and to lower the risk of deviating from my regimen, I limit myself to very few foods. I still choose foods that give me the full spectrum of amino acids, vitamins and minerals.

I do want to throw out a few caveats: first and foremost, I do not enjoy eating vegetables. With that being said, they are ESSENTIAL for vitamin and mineral content and digestive health, so I make it a priority to eat them. Also, I despise chicken breast, so you will not see it on my list. I’m just not a chicken eater. Considering that, I will say that a chicken breast is typically a good serving size and it’s simple. I totally recommend it, I just personally don’t like chicken!

Sources of Protein:
-extremely high grade lean beef
-yellowfin tuna (seared ahi)
-egg whites
-Protein powder blend (I like Syntha6 by BSN)

Sources of carbohydrates:
-oatmeal
-whole grain rice
-sweet potatoes

Sources of healthy fat:
-almond butter
-avocado
-salmon
I like to get my fats in oil form for ease of measurement, so I also use flax, fish oil, and Sesamin oil.

Veggies:
If it’s green or white, I suggest you eat it.

Bonus – supplements that I recommend no matter your goal:
-Scivation Xtend (BCAA Supplement
-Scivation Sesamin
-Probiotics
-Digestive Enzymes
-Protein Blend

Sesamin has nutrient partitioning capabilities. What does this mean? It stores the protein and carbs where they need to be stored, helps you burn what you want to burn (adipose), and also has antioxidant properties.

Do a blog search on BCAA on the right side here – I cover them extensively, and recommend them to anyone who is serious about changing their bodies.

Digestive enzymes and probiotics are key for digestion. It doesn’t matter what you put into your body if you are unable to absorb it, and your body is only as healthy as your digestive system!

Thanks for the reader questions – even when I don’t mention it, typically, it is a simple reader question that gives me an idea for a specific post, so keep them coming.

Oh, quick video of me doing Stiff-Leg Dead Lifts :)

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

Received a great idea from a reader! I’m going to write a series of articles on the top training mistakes of each body part. As a personal trainer, it’s my job to identify and correct these mistakes on a day to day basis. Unfortunately, I see a lot of other people in gyms making the same mistakes (and often when they’re with a trainer). The drawbacks are 1) hindrance of progress and of course, 2) high risk of injury.

I’m going to start the series with Top Leg Training Mistakes first, so keep checking out the blog for that post!

Have a great weekend, everyone! Should be VERY warm here in San Antonio!

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 hear a lot of people use the phrase “when I was younger”. A lot of people come to talk to me and tell me that they wore a certain size when they were younger, could perform a certain task, or looked a certain way. Often, they’ll say something along the lines of “I don’t expect to get to that level again, but…”

My question for them? Why not?

Age. Genetics. Lower hormone levels. Children. Responsibilities. These things are excuses or obstacles, but they aren’t things that can prevent you from getting to a certain level.

“The best shape of your life” is not something that should be looked at in the past tense, but something that is going to happen.

It’s never too late. I don’t dabble with mediocrity. I do not allow my clients to settle. If it’s something they want, they can have it. Desire is a very powerful thing. When discipline and motivation are thrown in, that desire will become reality.

I feel sorry for those who are willing to settle. I am glad that I am not one of those people, and I impose that same type of belief system on each and everyone of my clients – definition, condition, energy, competition – the sky is the limit. “Realistic” is what you make it. You are in control. I’ve trained 50 and 60 year olds for their first fitness competitions. I’ve helped a 58 year old get ready for her first sprint triathalon. Just because you have never “had abs” in your life does not mean that you can’t obtain them now. It IS possible.

The time is now – you are the only thing holding you back.

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 do quite a bit of writing on the internet about fitness, nutrition and personal training, and one of the websites I frequent asked me to write a tongue-in-cheek list about the signs you should look for to let you know which personal trainers you should avoid. So, enjoy!

1. You meet the personal trainer in line at McDonald’s.

2. He claims to be “bulking” up, but appears he has been doing so for years.

3. You look as if you should be the personal trainer and they should be your client.

4. When you ask where he’s at, they let you know he’ll be right back after his smoke break.

5. He cannot train you after 5pm because that is during his favorite happy hour.

6. The personal trainer is self-certified from “Muscle and Fitness”, “Men’s Health” and “Flex” Magazines.

7. The majority of his training conversations start out with the phrase “When I was in the pen…”

8. Their clients look worse after 12 weeks then when they started.

9. Their testimonials are all from relatives.

10. Their training experience is limited to high school PE or football.

11. The pictures on their website are at least a decade old.

Unfortunately, this eliminates 98% of the personal trainers that are training clients today!!!

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 guy tell me that I was lucky to look the way I look and to have the genetics that I have. I will be the first to say that I do not have very good genetics. I am, by nature, a skinny fat person. If I didn’t workout and just ate what I wanted, I’d have very little muscle mass and would look a little worse than average!

I will take the “Luck” comment as a compliment. Why?

Luck is simply when hard work meets opportunity. I have no problem when people confuse intensity and discipline for luck. I guess at one point it bothered me, but now, I realize it’s the ultimate compliment.

Anything is possible. So many people view “in the best shape of their life” as something in the past, when it can be whenever you want it to be. I am 34, and I’ve never said “When I was 19, I could do this or that”. If I want to do something, it is possible.

If YOU want to do something, do it. It IS possible!

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 hate writing basic fat loss ideas, as I much prefer a much more specific approach, but hey, people love lists! It’s pretty simple: I’m not the average personal trainer. If you want an easy workout or someone who won’t hold you accountable, find another personal trainer at Spectrum or Lifetime. If you want the best and are ready for drastic change, then you’re in the right place.

Here’s a list of things you can do RIGHT now to start changing. If you’re leaving any of these things out, you’ll feel and see changes rapidly by making a few simple adjustments. Body transformation and extreme fat loss take time. There’s no overnight fix, no short term adjustments. “Losing 10lbs before the weekend” articles on websites and in magazines? That’s water weight and will have no effect on how you look. If you think you’re just bloated, let me give you a simple test to check for yourself: if it jiggles, it’s fat.

BUT if you’re willing to work or you’re in the midst of a program now, mix in these things and capitalize on your motivation while getting the most out of your hard work.

-Replace all sodas and juices with water. Want to flush water weight? Drink more water. I recommend building up to an ounce per pound of bodyweight (not overnight – make it gradual). Sip it throughout the day. If it’s 8pm and you’ve only had 25% of the recommended amount, it makes no sense to guzzle. Keep your intake steady throughout the day, all day (and especially during your workout).

-Center each and every meal around a source of protein from my food list. A piece of fruit is not a snack. Yogurt is not acceptable by itself. Protein fills you up faster, has a fat burning effect and buffers insulin secretion.

-Make weight training the centerpiece of your exercise program. Lift with intensity at least 3 days per week, and never skimp on the leg work. No, ladies, lifting weights does not make you big and bulky. And for you guys “not looking to get big”, don’t worry, it isn’t that easy. If you’re looking to turn heads, do not think that these things are negotiable.

-Ditch the slow, boring cardio for shorter, more intense sessions.

-Rome wasn’t built in a day, so stay the hell off of the scale and stop looking for changes in the first few days. Do the work, stay strict, and changes will come.

-Ditch the alcohol (or severely limit it) until you look the way you want to look. It’s not the mixer or the source, it’s the alcohol itself – the hormonal effect of alcohol is what makes you fat.

-Memorize my body transformation and fat loss maxims. Okay, you don’t have to memorize them, but bookmark the link!

-Stop thinking, stop planning, start doing. Talking about changing the body won’t change the body…

-Don’t justify your shortcomings – correct them.

I know too many normal people that have made insane progress. Don’t sit idly by waiting for something to just happen, make it happen today!

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

A few months ago, I posted a quick 2 week jump start program and it seemed to help a lot of people get started, as a ton of people on Twitter have asked me about it and have used it to get them up and running on a fat loss program. I’m going to do something very similar over the next couple of days, but this time, make it a 50 day program, including sample workouts, cardio schedule and eating strategy. I also plan to make this eating schedule very in-depth, including carb out days, refeed days and full nutrient timing guidelines…

So, stay tuned!!! This won’t be some P90X Bullshit Program!

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 think there’s a new so-called “Super Food” that comes out every single day. I do my best to teach clients that if something sounds too good to be true, it probably is. Often, things are touted as a miracle cure for potential disease or sickness or an amazing fat loss aid. Of course, micro-nutrient content (vitamins, minerals, etc) make people overlook macro-nutrient content (protein, fat, carbs) and then when their fat loss progress hits a wall, they’re stuck wondering what on earth happened.

For example: many wines are loaded with antioxidants. I’ve mentioned alcohol’s negative effects on fat loss numerous times: calories mean very little due to the hormonal impact of alcohol. Yet, I’ll tell three people over the next day that “NO, if losing fat is your goal, wine is off-limits”. Same type of issue with many juices and fruits: yes, they have beneficial “pluses” but the “minuses” negate any benefit.

What if cigarettes were loaded with Vitamin C – would the risk be worth the reward?

Obviously, we must find a bit of balance. When I set up a diet, I do so with every aspect in mind: micronutrient nourishment along with macronutrient partitioning to ensure that maximum fat loss is achieved while antioxidant levels stay high and optimal health is maintained. Unfortunately, many people take things to the extreme when they focus on one goal or another, and one of those aspects suffers.

I’m a firm believer in maximizing whole food consumption and minimizing dependency on supplements. Too many people feel that they must sacrifice optimal health for fat loss or vice versa, and that’s simply not the case. While many nutritional supplements do have their place in some situations, they should remain SUPPLEMENTS and should never be the cornerstone of one’s nutritional program.

Eat to live, don’t live to eat!

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 body transformation recipe sent in from a client of mine for Spicy Haddock. Sounds great – enjoy!

8 ServingsPrep/Total Time: 30 min.

Ingredients
2 pounds haddock fillets
1 can (4 ounces) chopped green chilies
2 tablespoons vegetable oil
2 tablespoons soy sauce
2 tablespoons Worcestershire sauce
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
Dash hot pepper sauce

Directions
Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Combine the remaining ingredients; spoon over fish. Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork. Yield: 8 servings.

Nutritional Analysis: One 4oz serving equals 139 calories, 501 mg sodium, 65 mg cholesterol, 2 gm carbohydrate, 22 gm protein, 4 gm fat.

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’ve had a tough weekend. For those that have children, you probably realize that they enjoy carrying germs around! I ended last week with pink eye, then was able to enjoy a nice sinus/upper respiratory infection during the weekend.

I’m still a little under the weather, but definitely feeling a bit better. My mind was saying go to the gym, but considering that pink eye is pretty contagious, I decided against it and rested this weekend while taking my meds.

Nonetheless, I still managed to keep eating very clean this weekend with little deviation from my normal eating habits. When your sick, your body pulls from multiple resources to get itself healthy. Obviously, increasing antioxidants is a must, but I also focus on keeping my essential amino acid intake high, because the slightest stress can affect protein synthesis and amino acid utilization.

I already feel light years better than I did yesterday, but am going to stay careful to make sure that I get back to 100% quickly. I’m not complaining – I feel that over the last few years, my immune system has done a good job at protecting me. As long as these little setbacks are rare, I’ll be fine. I’m just not good at doing nothing!

I had a client that was telling me a story about someone that she ran into this weekend that was asking her about what she has been doing and she said the lady asked her “does he work you hard?” We had to laugh at that. A lot of people think that as long as you go to a gym or give a personal trainer money that the pounds just fall off. It’s not that simple – I do not beat around the bush when I say training with me is the hardest thing you’ll ever do. But it works, period!

Anyway, hope everyone is off to a great start to their week. Stay hydrated and healthy! I’ve had a lot of emails about my Caveman Program (nutrition and training) and I’ll discuss that a bit this week.

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

It’s bathing suit weather and a lot of people are spending a lot of time wearing a lot less clothes than they do most of the year. Why not? The heat index here in San Antonio stays well over 100 most of the time. The heat and humidity here in South Texas is not conducive to hiding behind sleeves and pants.

In today’s society, we take a LOT of pics. With Facebook and other social media, pictures are everywhere. Those pics alone are motivation enough for me to stay lean and keep working hard.

For whatever reason, most gyms are wide open right now. While my personal training studio stays constant and busy all year round, the gyms I workout in are, for the most part, as empty now as they are during any other part of the year. Why?

One workout doesn’t make a difference physically – your body cannot change at the cellular level in a few hours. However, that one workout is a step. A few steps turn into a route – the route to drastically changing the body.

If you feel yourself losing focus, refuse to allow yourself to drag. You’ve put forth the effort and have seen the progress. If you aren’t seeing change, it’s time to figure out why: are you eating what you need to eat to fuel your exercise AND to fuel change? Are you exercising properly? It’s not just quantity – it’s quality. Are you doing the right thing? Are you having trouble staying motivated? Are you slacking on the decisions you make for meals? That behavior must be identified and corrected.

Bottom line: you’re never at the end of your path. You can never settle. Push forward, and become better each and every day.

YOU ARE THE ONLY THING THAT CAN 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)a
210.391.1454

This is San Antonio, Texas, and as most people know, football is KING! Of course, in a month, high school football season starts. If you’re looking to get an edge on the competition before practice starts, I have the program for you. I have worked with numerous athletes from all levels, including college and professional football players, and All-Americans from multiple high school sports. As all of my programs entail, I’ll design a complete nutrition program and give you exact directions on what to do to have you ready to compete at your highest level when practice starts. Whether your goal is to shed a few pounds of fat, gain muscle, become faster, stronger, gain more endurance, or become more explosive, I can help you get to where you need to be to ensure that this football season will be your very best. I use a combination of different training principles, including explosive movements such as Olympic and Traditional Power Lifting movements, plyometrics, speed and agility drills, while focusing on form and safety.

Slots are limited and are on a case by case basis, so contact me now for more information on which training program may be best for your athlete.

Boyd Myers
Nutrition, Fat Loss and, Strength/Conditioning Expert
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

If you have recently become certified as a personal trainer by a reputable organization, let me welcome you to a very rewarding and enjoyable way of life.

Unfortunately, many personal trainers view their certifications as the end of their educational journey. However, becoming certified allows you to actually begin practicing as a personal trainer and should be viewed as the beginning of your learning process. Please do not view this as downplaying your accomplishment: there are many people that do not even bother to become certified by an organization that is considered reputable.

First and foremost, it is important that you understand that everyone is different. Of course, everyone has different conditions, strengths and weaknesses, but each person is also different from a behavioral standpoint. While losing fat and transforming the body, in many cases, may be easy in theory, helping individuals overcome years of bad habits can be quite challenging. The ability to aid individuals in developing discipline and self-accountability isn’t a common one, but if you have the gift, then the number of people who you will have a great effect on their lives may be unlimited.

Next, learn something every day. Never settle, and never be afraid of being challenged. I have always felt that putting my knowledge in writing was a great way to establish credibility. I invite individuals to question or critique any of my articles. Why? Because many trainers fear debate – “because I said” should never be your reasoning behind having a client do something. Everything has a purpose, and a good trainer has no problem explaining why their clients are doing each and everything you may ask them to do.

Nutrition is so much more than calories in versus calories out. Are you ready to deal with individuals who are insulin sensitive? Insulin insensitive? Pre-diabetic? PCOS? Menopausal? Pre/Post-Natal? Competitive athletes? Hypo/hyperglycemic? Digestion issues? Pain management clients (much of pain management is done via diet)? Gluten intolerant? If you are going to be good at what you do, these things, at a very minimum, require an in-depth understanding.

Never fail to be a professional. I feel that my personality helps me be effective. I may be one of the most intense individuals on earth. I am very confident in my skills and I often hear that I’m somewhat intimidating. I like to laugh and I enjoy what I do: but the bottom line is that people trust me to get them into a certain condition, and I do everything within my power to ensure that they are going to reach their goals and to earn their trust that they will do so.

Many individuals that have become certified personal trainers have done so after obtaining a bit of formal education in the way of college. If you have not taken at least a basic level of at least Physiology, Kinesiology, and Sports Nutrition to name a few, I highly suggest you do so. The more you know about the body, the more you will be able to help your clients.

For those who are looking for a personal trainer, I cannot stress highly enough that experience and track record are absolutely everything. There are literally hundreds of certifying organizations, and while many of the tests are at least challenging, there is no one certification that automatically makes a person a world class fitness trainer. Never hesitate to ask about a trainer’s body of work, references, testimonials, and also, ask them about clients who have not reached their goals – I’ve always said that you learn more about one from their failures rather than their successes.

Anyone can become a personal trainer. You can walk into any gym in this country and watch for 5 minutes and that fact is perfectly obvious. But it is important to understand that ultimately, you are going to be judged based on your success stories and the drastic transformations made by your clients. Their time, effort and money are too valuable to waste, and it is the responsibility of the personal trainer to do absolutely everything in their power to arm the client with the motivation and education to change their bodies.

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