Fat Loss – Body Transformation – Advanced Nutrition

Hey everyone,

I have spoken about Vibram Five Finger Shoes on the blog several different times. As I have stated many times, I am NOT a runner. I used to be, but due to the beating it gives the joints, I now elect for less impactive forms of cardio. So, my experience from Vibrams (a barefoot simulation shoe) comes from day to day wear and weight training.

That is, until today…

I have not run any significant distance in many years. I was short on time today and knew that I would not be able to get my morning workout in between clients and meetings, so I decided that I would plan to run a mile in my Vibrams so I could comment on them from a running standpoint when people ask me (I am asked about them everyday, even though I have been wearing them for close to two years!). Anyway, I am a toe runner anyway (I run distances like I would sprint, up on my toes), and while running itself was challenging, my feet and legs feel great, and I was able to keep my time under 7 minutes and 30 seconds (not bad for a 240 pounder). If I decided to run regularly, I would definitely have to take it slow to get used to the “barefoot” style, but my feet feel surprisingly good (and I ran at 9:30am, it was still under 85 degrees).

As I have stated numerous times: I would wear my Vibrams absolutely anywhere. I honestly believe that they have helped improve the condition of my feet and have greatly reduced knee and ankle pain that I have had for years from prolonged running, skydiving, etc. The research speaks for itself (as it pertains to barefoot running) – my recommendation is simple: if you have been thinking about a set of Vibram Five Fingers, do it!

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,

One of the common questions I get is about cheat meals, and exactly how many per week are “allowed”?

The bottom line is that there are no exact rules that pertain to cheat meals. However, obviously reducing the amount of cheats is key in getting to where you want to be. Having an occassional treat or reward is one thing, but allowing it to throw you off course is what needs to be avoided. I find that the more I allow myself to have, the more I want, so I prefer to remain very restricted when fat loss is my main goal.

The truth is that most people, even when trying to eat healthy, “cheat” more than they realize. Understand, a fat loss nutritional strategy designed to get you to a goal is a bit different that a “lifestyle” – at some point, more drastic measures need to be taken to reach a certain point. Once that point is reached, then the maintenance phase begins and the restrictions can be lessened. Ask yourself: Have you ever gone a straight week without any cheat meals? 2 weeks? A month? Rest assured, if you go a straight month following one of my nutritional strategies to a “T”, you will look and feel a lot better than you do today.

While moderation is always key, discipline is an asset you must rely on when looking to change the body. If you find that you are constantly thinking about how you need to cheat on your nutrition, evaluate your goals and what you are doing and remember, every step you take in the direction of your goals is a step away from where you do not want to be.

Never give up what you want for what you want RIGHT NOW – it is not easy; if it were, everyone would look amazing.

Conquer all!

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 a very nice and relaxing weekend getaway, and absolutely needed it to recharge and recover with friends – very relaxing and fun!

Today was the first day of first grade for my little boy, Peyton. I handled it a lot better than I handled the first day of Kindergarten. I sat and had breakfast with him at his school’s cafeteria and it is crazy to think that there are only a handful of “first days of school” in a child’s life!

I have to admit that I was disturbed that his new “healthier” meal served by the school included a carb (french toast) and a protein (a fried chicken patty) and both orange juice and milk. Not sure who in the hell determines what a healthy school lunch is, but I am guessing the government does not have a clue (hey, look at half of congress, they sure don’t know haha).

Big kudos to my client and good friend Nick Novak – Nick is the Kicker for the New York Jets. He is absolutely “kicking” butt in training camp, and I will be very shocked if he does not win the job outright, and is their kicker this season. I have worked with numerous professional athletes, and I can vouch for Nick’s work ethic – he kicks and works out every single day. I am glad to see it paying off.

I want to give a shoutout to my client Joe. Want to talk about lean? In 6 weeks he has gone from 13.4% bodyfat down to an absolutely chisled 7.4% – insane abs and one of the pound for pound strongest clients I have – just an obvious example of what focus can achieve.

The mind is the most limiting factor – it is UP TO 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,

I had a client ask me yesterday about different rep schemes, so I thought I would repost one of my longer articles – enjoy!!!

Here’s one of my more in-depth pieces that I’ve written in a very long while that I think will benefit everyone that is remotely interested in training and working out, male or female, novice to expert.

The number of repetitions performed for a specific goal is one of the most confusing topics for most novice exercisers for a few reasons. The myth that higher reps help define a muscle or sculpt a certain body part that is regularly perpetuated by uneducated personal trainers and other sources of misinformation is a large reason for this. I’ve discussed this hundreds of times here on the blog, but to reiterate, “sculpting”, “toning”, and/or “defining” are simply the product of lowering body fat levels. No movement, weight training or otherwise, spot reduces fat from a certain area, no matter how many reps you may do of the exercise. Body fat must be removed from the entire body and without surgery (liposuction), one cannot control where the fat is lost from (crunches and Ab Ripper X do not sculpt the midsection).

In this writing, I’m going to discuss some general guidelines on rep ranges, the pathways of energy (what fuel is being used during a specific rep range) and a few exceptions to help you determine what rep range you should be training in for your specific goals. Hopefully, it will help you better understand why you perform a certain range of repetitions and maybe debunk a few myths about “getting large and bulky by lifting heavy weights” and a certain rep range being used for “sculpting and toning”.

First, it’s important to understand that simply performing a certain rep range means nothing if the load that is being used is not adequate. For example, if I refer to the 10-12 rep range, I am implying that the last 1-2 reps are near or at maximum effort. Sorry, but training is a lot more than just going through the motions.

Below are a list of goals obtained from weight training. As you will see, toning or defining a muscle is not listed. The best way to lose fat? Increase the resting metabolic rate by intense weight training and increasing lean body mass. The actual increase of muscle is a very slow process, and most people have a very low capacity for muscle growth. Read: women, you will not get big and bulky.

So what is the deal? One personal trainer says anything over 8 reps is a waste of time. The next Beach Body fad (okay, that’s a joke, so P90Xers, please don’t waste the time to send me a message unless you just want to chat :D) is 100+ rep sets. Is the holy grail of training somewhere in between? Does it matter which exercises are used for specific rep ranges?

Before I move on to specific rep schemes, I want to cover two important topics that will help you further understand the body’s response to training. Over the last 15 years, I’ve written about Energy Metabolism and the Pathways of Energy numerous times, and with good reason: understanding these principles make it easier to understand how to reach specific training objectives.

But I need to preface THOSE TWO sections with one simple question.

What is ATP?

-Without getting overly technical here and boring the everliving piss out of you, ATP is simply the molecule that stores energy in a form that can be used for muscle contractions. Energy from the body revolves around using the current ATP stores and rebuilding those stores quickly for more workload. Every human movement requires ATP. Unfortunately, the muscles are limited in how much ATP they can hold. Larger muscles are stronger muscles. Why? Because they hold more ATP!

ATP Production/Pathways of Energy
ATP/CP Energy Pathway:
-This pathway is anaerobic, meaning it requires no oxygen for energy use. Think explosive movements (one all out rep, tearing a car door off or lifting it off of someone in a panic – it happens).

Glycolytic Pathway:
-This pathway is also anaerobic. Once you’ve depleted all stored ATP, the body must breakdown carbohydrates to produce more ATP (glycolytic – think, glycogen, glucose, etc). Glycogen is stored in the muscle cells and glucose is found in the blood. See the importance of carbohydrates BEFORE training?

How effective your muscles function in this pathway is determined by several factors:
-How quickly can you get rid of lactic acid (get rid of the burn, get back to work) – increased workload leads to overload of the muscles which is stimulus for change.
-How well you can tolerate lactic acid build up. I’ve had numerous novice clients that completely lock up at the first sight, while more experienced exercisers can push through it.
-How far can you push it before the pain makes you say “to hell with this”.

Oxidative Pathway:
This is the aerobic pathway. It’s tough to understand this for some, but this is the pathway which most ATP is actually produced – it just takes much longer (which is why one cannot all out sprint for 5 minutes).

Obviously, you’re doing a bit more to build lean body mass in the other two pathways, which explains why marathoners and distance athletes typically aren’t muscular (please, don’t confuse “skinny” for “lean”. There’s a big difference). But here’s something that causes a ton of confusion: this is the only pathway in which fat can be used directly for energy. This is why many people believe that they’ll get rid of fat faster by doing cardio, and during the exercise, more carbohydrates are used as intensity as increased. When carbs become depleted at high intensity cardio? The body will tap into muscle for protein (the aminos leucine, isoleucine and valine). The effect? Lost lean body mass, slowed metabolism, less definition.

Don’t be confused: even with extreme volume lower intensity cardio, fat loss is still greatly limited, and the body has a very small window before it will look to breakdown muscle mass for energy.

Energy Metabolism
Physical activities can be based into four groups based on the energy systems (below) that are used to support these activities.

1. Strength/Power
-Energy coming from immediate ATP stores. All out, one rep effort that lasts typically no more than 3 seconds.

2. Sustained Power
-Energy coming from both ATP and available Creatine Phosphate (CP) stores. Near all out effort from 0-10 seconds.

3. Anaerobic Power-Endurance
-Energy from ATP, CP, and lactic acid. 400 meter sprint, 50 rep leg press, 100 yard swim sprint, lasts 1-2 minutes.

4. Aerobic-Endurance:
-Energy from the oxidative pathway, typically any event that lasts over 2 minutes in duration.

With this being explained, is it anymore clearer as to why I refer to P90X and circuit training as cardio based programs with minimal effect on body transformation (you’re spending most of the time in the oxidative threshold, never allowing ATP/CP stores to reload).

And without further adieu – which rep ranges are appropriate for your goals?
Training Goals/Appropriate Rep Schemes
It’s important to understand how muscle fibers are recruited – the body will attempt to use the smallest fibers when it can (slow, then intermediate, then fast twitch fibers).

Goal: Strength/Power – 1-5 reps
Optimal rep range for strength and power are lower reps, usually somewhere in the 1-5 range. As the reps increase, the capability of the load to increase strength and power begins diminishing.

Heavier weight means more muscle fibers recruited and strengthened, enabling us to place a higher degree of overload in other rep ranges, leading to greater muscle development.

Exercises that greatly benefit from training in overall strength and power rep range: compound exercises such as squat, bench press, dead lift. Due to injury risk, it is not optimal to work in this rep range on most isolation and single joint exercises.

Regardless of your overall training goal(s), a foundation of strength and power will transfer well across the spectrum in all rep ranges and training objectives.

Goal: Overall Muscular Hypertrophy (growth) 6-12 reps
The moderate rep range of 6-12 reps is probably the most commonly used rep range and for good reason, as it has many of the benefits of the higher and lower rep ranges. This rep range combines the capabilities of moderately heavy weight to increase intensity, while also allowing the individual to perform a set that lasts long enough to allow the muscle to remain under tension (and cause that lactic acid burn that so many people enjoy).

Exercises that will benefit you most during the muscular hypertrophy rep range: you’re pretty safe here with compound and most isolation exercises, but consider joint structure, tendon and ligament strength and stabilizer issues before going overly heavy with some movements (and by heavy, I mean lower reps vs higher reps).

Goal: Anaerobic Strength Endurance 12-20 reps & Aerobic Strength Endurance 20+ reps

I’ve decided to combine these two goals into one, although they’re very specific. For most guys, they’re reading this thinking “Well, I really don’t have a need to do anything over 12-15 reps, right? WRONG. These rep schemes cause massive glycogen depletion. Why do you care about that? The body compensates by forcing the muscle to hold more glycogen (the main source of fuel for muscle contraction), making the muscle become more efficient. Glycogen also buffers lactic acid – meaning you can do more before the burn becomes so severe that you have to stop.

As far as exercises, you’re safe with any group. Obviously, higher rep compound exercises are a bit more difficult (think 25 rep squats) than isolation work. You can also group cardio based work into this threshold as well.

Putting This Information To Use In Developing Your Workout
Should you be training in one rep range? I think a better question is “why limit yourself”? While I prefer to warm up with lighter weight, due to fiber recruitment and the energy pathways, it makes more sense to perform your heavy work early in your workout before transitioning to single joint/higher rep work. But don’t be afraid to experiment: I often perform 20-50 rep leg presses, 25 rep squats, 20 rep bench presses and other rep schemes to keep things fresh and offer different types of stimulus. Don’t “marry” one rep range. Your specific goals are important, but injury history and risk aside, I’ve given plenty justification to train using every rep range.

Need clarification? Feel free to leave questions or comments below!

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,

Will we ever get a break from this heat? This is going to be kind of a random posting with no real train of thought – just had a few questions from readers that I thought I would answer!

Business Related
-I am running my two for one personal training special right now (two people train together for the price of one. Call me at 210.391.1454 for details (or email me at boyd@the-personal-trainer.com)

-Since most people would prefer to text than call, YES, you can text me questions about my personal training service: 210.391.1454 :)

-Speaking of which, text the word FITNESSTRAINER to the number 90210 for my health, fitness and fat loss tips. Your number is safe, never sold, and you can opt out of my messages at any time.

Reader questions (some not related to actual training):
Boyd: have you watched that Ninja Challenge Show – what are your thoughts?

Haha, I had heard about it and my son and I actually watched a few hours of the marathon this weekend. It looked like fun and very challenging. I would love to see the actual huge obstacle course in Japan. I suppose I could find it on YouTube!

How is the bench press world record going?

I am actually doing better than I would have hoped to be doing right now. I have some vids coming out soon, but I am way ahead of schedule. My next huge goal is a 675 bench, and I have recently adjusted my goals to do that at a lighter weight than I actually benched 650lbs! For those who are new and haven’t been following, that is completely raw bench pressing, and I am currently after the raw world record of 715lbs.

Hey Boyd: From a fitness standpoint, who is your favorite athlete?

Hmm, good question. I am a huge football fan, but to be honest, many of those guys are genetic freaks and don’t have an insane training regimen. Based on what I know about specific athletes and their training, I would have to say that UFC Fighter Georges St Pierre is the most impressive. The guy does a little bit of everything and is in incredible shape.

He is pushing his workout videos now, and I doubt he does any of that that is in the vids. He is very meticulous with his diet and his old workout vids, (weights, plyometrics, etc) were pretty impressive.

Whatever it takes!

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

Wow, Summer 2011 has been quite brutal, but it has almost come and gone, and now the kids are down to their last week of school. Are you ready to be rewarded for your Summer of patience?

The holidays will be here before you know it, however, there is still PLENTY of time to make a total body transformation while learning how to keep momentum through the holidays (wow, I can’t believe I’m already referencing the holidays, but don’t blink, they’ll be here soon enough). It’s now mid-August – how would you like to look and feel radically different when you visit family and friends at the end of November/December? Or have all of your friends asking you “WHAT ON EARTH ARE YOU DOING?” in October?

You can drastically change before Autumn is here!

Don’t put it off any longer. The first step is the hardest, but once you start moving, building momentum comes naturally and a new wardrobe for Christmas will seem like a phenomenal idea (and a very realistic goal).

Live stronger, live leaner, live better – the “best shape of your life” is not a thing of the past, it will be your holiday present! Get ready to work for it!!!

During the next couple of weeks, we will be offering discounts on one on one personal training programs (Up to 20% off of packages) and “bring a friend” specials (two people train together for the price of one) – if you have been thinking about beginning our exercise program, now is the time to do it with your own custom training program, not a made for the masses workout like CrossFit or P90X!

Do not settle for a cookie-cutter workout or just going through the motions: I will help you get into the best shape of your life, no matter your current condition!

For other back to school personal training specials, contact me at 210.391.1454 or email me at boyd@the-personal-trainer.com, or text the message BOYD to the number 90210 for more information.

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 and Beyond,

I have a very simple question for you:

What are you willing to sacrifice for what you want?

Some want to have 6 pack abs.

Some want to compete in a figure or fitness related competition.

Some want to run a marathon.

Some just want to be healthier.

But many do not want to give up those Thursday night binges of brew and Las Palapas at midnight.

Many do not want to miss happy hour with friends and co-workers.

Sure, people CAN do it, but too many think that THEY cannot.

First, if it is a priority, the sacrifices will be worth it.

Accomplishing something that you set your mind to? Completely priceless.

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,

I had a very early start this morning with my clients. In fact, it was only in the high 70s during my first client (the absolute low of the day), so I decided to take her outside and get a little “fresh air” and work on high intensity intervals while also working in some “fun” calisthenics. While the change of pace is usually entertaining for clients (and in this client’s case, allowed us to focus on one of her weaknesses), do not confuse sweating while exercising as being effective.

The last few days, as well as the next several, the heat index will be in the 110 degree neighborhood. Unfortunately, I see MANY people running in the hottest part of the day, with many of them wearinng sweat pants, long sleeve shirts, etc. Ironically, the worst shape you are in, the more at risk you are to a heat related injury.

I could get very scientific here, but let me keep it simple: THAT WILL &^*((&% KILL YOU.

The chance for heat stroke, excessive dehydration and other heat related issues are extremely great right now. IF you must exercise outside, do it during the absolute coolest part of the day (or better yet, do it inside). The body is not designed to lose fluid at an extremely rapid level, and with the body being over 70% water, the slightest bit of dehydration can lead to serious problems.

It is important to realize that hydration is a 24/7 state. You cannot overcompensate for lost fluid by “pounding” a large amount of liquid before or after an intense workout – your water intake should be consistent throughout the day – drastically increasing that intake during those periods is actually counterproductive, and causes the body to flush much needed electrolytes and other minerals

Be smart – stay alive. Sweat does not equal fat loss. The amount of fat you can lose has nothing to do with the heat that you are working out in. STAY SAFE, 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

Hey Everyone,

Received an interesting question from a reader via email and wanted to answer it here.

Hi Boyd,

I am a new personal trainer (also in Texas) and would like your opinion on something. I know several personal trainers that say things like “this has never changed” when discussing nutrition and training, and seem very narrow-minded and limited in their approach: they train all of their clients the same, have them all following the same nutritional strategy and have very little variation in any aspect of what they do. How much has your philosophies changed (either in part or completely) over the years and do you believe that there is only one way to skin the proverbial cat?

Unfortunately, most people look at becoming certified as the “end all, be all” of fitness and refuse to learn anything else from that point forward. Science has brought us many discoveries in training and nutrition over the years, and while there are some very basic, root principles that will remain the same, as science improves, we learn more about the different responses to different types of training and different nutritional strategies, and a good personal trainer cannot ignore it.

Of course, those old-school personal trainers will say that it is just something else with a new name, and in many cases, it is. But the truth is that some long-time believed “LAWS” have been completely decimated and proven false.

Training and nutritional science have evolved and are evolving – people are facing different challenges now from cultural, hormonal, disease based, and environmental standpoints. Athletes are under greater demand to perform and be “better”. At one point, people who worked out were considered “Weird” or “freaks”, now it is a trillion dollar industry.

Becoming a personal trainer does not mean that you have become a fitness and nutriition master: it simply means you are now able to begin training and start learning more about the science.

As far as training every client the same, that is the same thing as the guy or girl in the gym that does the same thing everyday – it is what they are comfortable with and their experience nor knowledge will allow them to venture outside their comfort zone. Again, while there are some basics that are a must to understand, there are no two exact beings in the universe, and everyone has different goals and conditions. My philosophy of improving weaknesses as a priority has not changed. I also have not wavered on intensity, focus, consistency and effort: those things are the basis of changing the body.

There is little credibility in the fitness industry. Most people are simply looking for the next easy buck, but the ones that work to master their trade while realizing that they must always look to learn are the personal trainers that will sustain.

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