Fat Loss – Body Transformation – Advanced Nutrition

I’m often asked about which supplements I use, why, etc. If you’ve ready any of my writings about amino acids (check it out here), you understand my emphasis on the BCAAs and why it is important to ensure that your body has an adequate supply at all times, especially if losing body fat and/or increasing lean body mass are your primary goals.

Without hesitation, my favorite supplement is Scivation Xtend. Not only is it the perfect ratio of BCAAs (Leucine, Isoleucine and Valine), it actually tastes amazing (I love the lemonade and blue raspberry).

I know, I know “I already get a ton of protein”. Truth is, the metabolic effects seen from ingesting free-form amino acids are different from ingesting the same amino acids when they are in a whole protein (peptide bond). Also, Xtend contains Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while promoting recovery at the same time.

There is NO magic pill, but without hesitation, no supplement will improve recovery and promote increases in lean body mass and body fat reduction (through increased metabolism) better than Xtend.

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 gang,

Just received a question about supplementation that I wanted to share with the blog!

Hi Boyd: I’ve read where you aren’t keen on supplementation. Why?

Let me clarify that: I’m not keen on people basing their entire program around supplementation. I’ve spoken to many people that have stated their goal and the first thing they’ve come up with is “I need to start taking _______.” That’s the wrong mindset.

Training is the stimulus for any change. It is the action. Nutrition is the combination of materials needed (and the amounts) needed to perform the change. Regardless of what supplement companies want you to believe or not, most supplements offer no more than a marginal change.

Before I ever give a client a supplement regimen, I focus on their training, nutrition and specific conditions that they may have. We’re all different, and there is no one size fits all regimen – in fact, not even close to one. Everyone has different needs and while I do my absolute best to acknowledge deficiencies before they occur, sometimes intense training, dietary deficiency, stress, sickness, allergies, colds, etc creep in and make different demands on the body. That is when we make supplemental recommendations and adjustments.

So, I hope this clarifies my stance!
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,

While I’m the first personal trainer that will tell you that there is not a magic pill, there are simply some things that are difficult to obtain from a diet, regardless of what many doctors and medical professionals say, when you are training with intensity, the RDA is not what you use as an indicator of vitamin and mineral needs. The RDA is designed for survival, not optimal performance.

Something many personal trainers and even nutritionists do not understand is the different requirements that males and females have. Deficiencies in different minerals/nutrients cause quite contrasting issues for males and females – something that may not have an effect on a male can make a female not feel like getting out of bed. Also, since many females goals are seemingly different than most guys, trainers and nutritionists hesitate on certain recommendations.

Let me reiterate two things that are very important to understand: first off, there’s no magic pill. These recommendations are made under the assumption that you are following my nutritional guidelines and making healthy choices and exercising intensely a few times per week. Also, don’t judge your needs based on the RDA. The RDA is based on what is needed to survive. If you are training intensely, your demands are much different then someone who lives their life on a couch doing nothing.

If you’re a female looking to lose weight, add definition, recover better, rest deeper and live healthier, here are my supplement recommendations for you.

1. Branched Chain Amino Acids. Most people view this as a “get huge” supplement but that is not the case. It’s a “spare lean body mass, keep the metabolism high, force the body to turn to fat for energy, recovery” supplement. And a female adding 10-20grams of BCAAs per day will notice a marked difference in every one of those things listed in bold.

2. Probiotics. We are not what we eat, we are what we absorb, and probiotics promote the growth of the healthy bacteria in the intestines and digestive track. Digestive health is key to overall health, and probiotics are essential for optimal digestive health.

3. Iron. Many females aren’t fond of high iron foods, and iron deficiencies run high in many females. Iron’s primary function is simple: to deliver oxygen to red blood cells. In fact, iron deficiency is the most common nutritional deficiency. The most common side effect of too little iron is anemia.

4. Zinc. Essential for protein synthesis, immune system, digestion, control of diabetes, improves stress level, energy metabolism, acne and wounds healing. Also, pregnancy, hair care, eczema, weight loss, night blindness, cold, eye care, appetite loss and many other factors are included as health benefits of zinc.. Also wipes out several common cravings that females have (salt and chocolate, to be specific).

5. Fish Oil. Kind of a miracle supplement for overall health, improving insulin sensitivity (and buffering insulin from higher carbohydrate feedings), eliminating free radicals, overall heart health, reducing inflammation, suppress fat storing hormones (cortisol) and many other functions. I typically recommend a supplemental amount between 6-12g per day for most females. Yes, that is higher than the package recommends, but it is optimal.

6. Vitamin D. Osteoporosis and arthritis affects females at a much higher rate than it does males, and Vitamin D increases the body’s ability to absorb and store calcium, improving bone strength.

7. Pre-workout drinks. Most people shy away from recommending these to females but I’m not one of them. If something gives you a little jolt, improves performance and increases focus and intensity, it is beneficial. Of course, watch out for high sugar drinks and pay attention to dosage. You should not feel nauseous and jittery. Drink just enough to give you a pep. I like Redline by VPX and NoxiPro by CTD Labs (always start with a little bit, less than recommended by the manufacturer to assess tolerance!)

8. Calcium and Magnesium. I’m putting these two together, but I’m not a fan of a calcium/magnesium bland. The benefits of these minerals cannot be understated, and most people remove dairy while dieting for fat loss, causing calcium depletion. Everyone knows that calcium is important for strong bones, but when your body isn’t getting enough calcium, your body will assume you are starving it and will induce the starvation reflex, keeping body fat stored. Calcium also improves the health of the heart and colon, while also improving mood during menstrual cycles.

Magnesium improves the function of bodily nerves, muscles and bones. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining the normal heart beat and is used by doctors to treat irregularity heart rhythm. Other health benefits of magnesium are osteoporosis, eclamptic seizures, sugar level, asthma, diabetes, constipation, back pain and psychiatric disorders.

9. Protein Blend. Notice I said blend. I am not an advocate of whey protein by itself – I prefer using a blend (casien, wpi, wpc, egg, etc) for the broader spectrum of amino acids and longer sustainment of delivery to the muscles. One popular brand of protein for females is Lean Dessert by BSN, as they have many amazing flavors (cinnamon roll, banana nut, caramel turtle, vanilla milkshake, etc). A blend such as ProComplete40 is also pleasing to the palate for many females and will do the trick, although it is more commonly marketed toward men. No, it will not make you put on insane amounts of muscle, lady. I’ve covered that hundreds of times here, and it just does NOT happen that way!!! Of course, serving size depends on your nutrient needs. A bonus? Most are fortified with extra vitamins and minerals.

The body is only as strong as it’s weakest link, and if you are deficient in any nutrient, mineral, vitamin or amino acid, your body will not operate optimally.

Ladies, taking supplements doesn’t mean you’re going to turn into a bodybuilder, but the right supplementation combined with the proper nutritional program and training regimen will make you lean, toned and sexy!

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

As I was making my daily rounds on the numerous training message boards I visit/moderate/contribute to, I came across a long time cyber friend that has seemingly fallen prey to a popular fat loss supplement claim. This friend has admittedly been loose with his nutrition, and has been very forthright that consistency has been his biggest issue on why he hasn’t made the progress that he would like, until recently.

He explained that since the new year, he has made some of the best progress of his life. I was glad to see this guy happy and making progress, as we have had many discussions on weight training, bodybuilding, fat loss, nutrition and supplementation over the last 8+ years. Hell, I even trained his wife online, and assisted her in going from a size 8 to a size ZERO! (Needless to say, her focus was better than his).

Anyway, he laid out his program that he had followed for the last two months. He discussed how he had purchased a two month supply of this very popular fat loss supplement, and that was the reason that he was so focused. He admitted that he followed many of the nutritional philosophies that I had laid out and listed a few days of his sample nutritional approach and his training progression over the last 2 months.

He didn’t miss a workout. He made it a point to get at least 7 hours of sleep per night. He didn’t allow himself one cheat day over the entire two months. His conclusion? “Brand X Fat Loss Formula is FOR REAL!”

I had to laugh at that. He made the best progress of his life, and in his mind, it was all because of the snake oil that he’d bought.

Here’s the reality: had he EVER found that focus and discipline in the past, he could’ve taken a Smartie candy every morning and he would’ve experienced the exact same progress.

While I’m glad he found something that made him want to focus on what he needed to do, all too often we get it backwards on what is important.

Understand this: there’s no magic pill, and no matter how amazing a supplement ad may sound, there’s always fine print. And more tiems than not, that fine print will read “RESULTS NOT TYPICAL. Progress was obtained by following a structured nutrition and training program.”

Consistency is everything. NO breaks, no excuses. Stay the course. Do the work. Make the right decisions. Those things are the foundation for making sizable progress over any amount of time. The miracle supplement that you are hoping worked means nothing, and over 2 months, you’d see that the results would’ve been identical with or without you spending your money on that product.

Again, I’m glad something helped him find focus, but understand what got him from point A to point B – it wasn’t the pill – it was his focus 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

Hello world!

Here’s another question that I get often, but this time, it comes from a reader in Hollywood, CA about supplementation. There’s a reason why the “Supplements” topic on the sidebar isn’t full of articles – that’s because their usage is overemphasized. Training and nutrition are KEY. Supplements are very secondary to those things and should be used to compliment those things, not dictate what you do.

Hi Boyd – great blog. I wish these personal trainers here would take a chapter from your book and actually know what they’re talking about when it comes to training and nutrition.

Thank you for your time.
Corey
Hollywood, CA

Thanks for taking the time to write, Corey!

There are some supplements that you are going to feel right away: stimulants like caffeine, vasodilators (full niacin), bronchial dilators (ephedrine), etc are going to have an immediate effect on blood flow, heart rate, etc and will be noticed immediately. Of course, you will “feel” these, as most of them are used as thermogenics, pre-workout drinks, etc.

Other supplements are typically a bit more subtle. They require more constant use before there is any effect at all. For example, glucosamine is a popular supplement for joint pain. It works by re-growing collagen protein (protein that connective tissue is made from) – obviously, this isn’t going to happen over night. In fact, if you don’t use glucosamine regularly (and I mean daily) for 1-2 months, you aren’t going to notice anything whatsoever from it. Same with many nutrients that are needed to bring blood levels up to a certain level (zinc, antioxidants, essential fatty acids, Sesamin, etc). The one supplement that I deem as essential is BCAA – yet, you will feel absolutely nothing by consuming them, although the effect is rather drastic. You aren’t going to feel these supplements immediately and they need to be taken consistently for a period of time. The bad thing is that many people discount this as “not working” and forgo essential supplementation for things they “feel”. This is a huge mistake.

I’ve made many supplement recommendations here on the blog. I can’t say how many times I’ve received an email or a comment from a reader (a week after I posted a specific article) telling me that they tried one of my recommendations but noticed no benefit. Well, to be honest, in a week? You probably aren’t going to – but rest assured, that does NOT mean they aren’t working.

Supplement companies understand this as well. They fill many supplements with ingredients that you WILL feel. Niacin causes a tingly, almost itchy feeling, but many supplements have it, because that feeling makes many people believe “it’s working!” That’s why pre-workout and energy drinks absolutely dominate sales, yet, something as essential as Fish Oils or Zinc aren’t even mentioned in supplement circles, yet, these will provide infinitely more drastic results in the long run.

I’m fortunate enough to not have any supplement company affiliations. I chat directly with many company CEOs and if I find their product useful, I tell them. However, I’d never let those contacts influence my opinion on the quality of a supplement. I wrote yesterday on Twitter that I’m my own person and I do not let outside forces dictate my behavior, so you can always bet that you’re getting the straight-forward truth here on this blog. Bodybuilding magazines and other websites? Often, they are owned by their advertisers, most, of which, are supplement companies, so they are unable to be unbiased. Even if I did decide to allow a company to advertise a supplement here, I’d still only allow a company that I personally use and believe in. None of this “fly by night” nonsense that I hear on the radio or see on infomercials. And you can rest assured: you will not see any “Shakeology” or Tony Horton bullshit on this site. You have my word.

FOOD, TRAINING and REST are your best supplements – no pill can compare to those three things!

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,

Had a few questions from ladies asking about supplement recommendations. Something many personal trainers do not understand is the different requirements that males and females have. Deficiencies in different minerals/nutrients cause quite contrasting issues for males and females – something that may not have an effect on a male can make a female not feel like getting out of bed. Also, since many females goals are seemingly different than most guys, trainers and nutritionists hesitate on certain recommendations.

Let me point out two things that are important to understand: first off, there’s no magic pill. These recommendations are made under the assumption that you are following my nutritional guidelines and making healthy choices and exercising intensely a few times per week. Also, don’t judge your needs based on the RDA. The RDA is based on what is needed to survive. If you are training and eating right, your demands are much different then someone who lives their life on a couch doing nothing.

If you’re a female looking to lose weight, add definition, recover better, rest deeper and live healthier, here are my supplement recommendations for you.

1. Branched Chain Amino Acids. Most people view this as a “get huge” supplement but that is not the case. It’s a “spare lean body mass, keep the metabolism high, force the body to turn to fat for energy, recovery” supplement. And a female adding 10-20grams of BCAAs per day will notice a marked difference in every one of those things listed in bold.

2. Probiotics. We are not what we eat, we are what we absorb, and probiotics promote the growth of the healthy bacteria in the intestines and digestive track. Digestive health is key to overall health, and probiotics are essential for optimal digestive health.

3. Iron. Many females aren’t fond of high iron foods, and iron deficiencies run high in many females. In fact, iron deficiency is the most common nutritional deficiency. The most common side effect of too little iron is anemia.

4. Zinc. Essential for recovery, metabolic and muscle health.

5. Fish Oil. Kind of a miracle supplement for overall health, improving insulin sensitivity (and buffering insulin from higher carbohydrate feedings), eliminating free radicals, overall heart health, reducing inflammation, suppress fat storing hormones (cortisol) and many other functions. I typically recommend a supplemental amount between 6-12g per day for most females.

6. Vitamin D. Osteoporosis and arthritis affects females at a much higher rate than it does males, and Vitamin D increases the body’s ability to absorb and store calcium, improving bone strength.

7. Pre-workout drinks. Most people shy away from recommending these to females but I’m not one of them. If something gives you a little jolt, improves performance and increases focus and intensity, it is beneficial. Of course, watch out for high sugar drinks and pay attention to dosage. You should not feel nauseous and jittery. Drink just enough to give you a pep. I like Redline by VPX and NoxiPro by CTD Labs (always start with a little bit, less than recommended by the manufacturer!)

8. Protein Blend. Notice I said blend. I am not an advocate of whey protein by itself – I prefer using a blend (casien, wpi, wpc, egg, etc) for the broader spectrum of amino acids and longer sustainment of delivery to the muscles. One popular brand of protein for females is Lean Dessert by BSN, as they have many amazing flavors (cinnamon roll, banana nut, caramel turtle, vanilla milkshake, etc). A blend such as Syntha 6 is also pleasing to the palate for many females and will do the trick, although it is more commonly marketed toward men. No, it will not make you put on insane amounts of muscle, lady. I’ve covered that hundreds of times here, and it just does NOT happen that way!!!

The body is only as strong as it’s weakest link, and if you are deficient in any nutrient, mineral, vitamin or amino acid, your body will not operate optimally.

Ladies, taking supplements doesn’t mean you’re going to turn into a bodybuilder, but the right supplementation combined with the proper nutritional program and training regimen will make you lean, toned and sexy!

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,

Here I sit, days from breaking a personal best record that just a few months ago I never thought was humanly possible for me: a one rep bench press of 600lbs (at a bodyweight under 240lbs).

My focus of training has not been simply bench press centered. I give equal attention to full body and overall strength development. In a word, my training sessions have been absolutely brutal. If your goals are more fat loss and body transformation, don’t stop reading – a great night’s sleep is everything and will improve your progress drastically. Hey, just because I want to be the best bench presser on the planet doesn’t mean I am going to do so all fat – being lean is still a top priority to me as well!

A few things that I regularly preach here on the Personal Trainer in San Antonio blog: 1) there are no magic pills and 2) recovery is as important, if not more so, than training and nutrition. Those two things considered, when I’m not training, I am focusing on recovery. Every bite of food and every activity is focused on helping my body be ready to train optimally during my next workout session. I view my body as a Ferrari, you wouldn’t pull up to Valero and put the cheapest gas into a Ferrari, so I’m not putting a bunch of trash into my body!

In the past, I’ve talked a lot of supplements that naturally enhance sleep, but I’ve never come across any as Noxitropin by CTD Labs. It is marketed as a “revolutionary sleep aid that supports fat metabolism and HGH levels.” How? Simply, when we get into deep sleep, that is the part of the sleep cycle where growth hormone is produced. Higher growth hormone levels drastically increase fat metabolism. Tip: NEVER discount stress and lack of sleep when talking about burning fat – it isn’t always diet and training – cortisol (stress hormone) plays a drastic role in fat metabolization. Much of my fat burning strategy is based on the natural manipulation (via training, recovery and nutrition) of several hormones, including cortisol, hgh (through improved sleep), insulin, testosterone, Leptin, etc. Improved sleep is where it all starts.

I often train clients until very late in the evening, and sometimes, I find difficulty in winding down. I’m not big on meds: even sick, I rarely take anything that induces sleep (Tylenol PM, NyQuil, etc), so sometimes, it’s hard for me to relax. Dosage is simple: it’s a rather tasty drink that is consumed roughly 30 minutes before bed. Noxitropin has several natural ingredients that not only improve relaxation (GABA, Tyrosine, macuna pruries extract), but also further induce the deep sleep cycles (4-amino-3phenylbutric acid) , help you stay in a deeper sleep longer, while increasing gh production (arginine).

I’m a natural skeptic and I view 99.9% of supplements out there as garbage, but I was absolutely hooked on Noxitropin after the first use, as I woke up feeling completely refreshed and ready to take on my day. I only woke up once in the night (to use the restroom) and was able to quickly get back to sleep, sleeping until my alarm went off to get ready for work at 5:15am. I immediately awoke, feeling as if I had slept perfectly – for someone who is not a great sleeper (hey, I’m honest about it), it’s hard to explain. I just felt like I would think someone should feel after a goodnight sleep!

If you’re training with serious intensity and yet, feel as if you aren’t getting everything you should out of your sleep at night, I would not hesitate to suggest Noxitropin.

Hard work and discipline are what will put me over the 600lb threshold in the bench press in the coming days, but a great night’s rest certainly will not hurt my endeavor.

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

Don’t forget that Personal Trainer Gift Certificates are available for the holidays, so give the gift of body transformation and fat loss this holiday season. All packages include complete nutritional guidance, 24/7 access to your trainer to ask any question you may have during your program and complete directions on what to do when you’re not in the gym. We have gift certificates for any of our fitness program packages, so for more information, feel free to email me at boyd@the-personal-trainer.com or give me a call at 210.391.1454.

Hey San Antonio,

Hectic time before the holidays, as many clients are getting a head start on their new year’s resolutions. I have a few articles in the works, including a supplement review of a product that I USED to LOVE, until the manufacturer completely downgraded it. I’m also going to discuss different types of training for different goals, how to stimulate different muscle fibers in different body parts (you cannot continue to train the entire body with the same rep schemes, exercises, etc).

I’ll also be posting a few more vids of my clients training and me as I train toward a world record in the bench press for my bodyweight. The mental aspect is becoming as challenging as the physical aspect, but I will not be deterred.

Stay focused – use the holidays as a chance to recharge, not regress.

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

Don’t forget that Personal Trainer Gift Certificates are available for the holidays, so give the gift of body transformation and fat loss this holiday season. All packages include complete nutritional guidance, 24/7 access to your trainer to ask any question you may have during your program and complete directions on what to do when you’re not in the gym. We have gift certificates for any of our fitness program packages, so for more information, feel free to email me at boyd@the-personal-trainer.com or give me a call at 210.391.1454.

Hey San Antonio,

Here is one of the most common questions I get about joint pain and supplementation that may reduce said pain.

Hey Boyd: I have lived with some degree of joint pain for most of my adult life. It’s not overwhelming, but it is there and sometimes I feel that it limits my workouts. Any advice from a supplemental standpoint?

First and foremost, I’m writing this response under the assumption that there are no underlying medical problems (muscle, ligament, tendon, joint damage, etc). Often, pain is caused by muscular or structural imbalances that requires corrective training therapy, in which I specialize in. There are many other dietary adjustments that can be made as well, and I focus on pain reduction through many of my nutritional strategies with clients.

Also, don’t underestimate a few minutes of warming up to get the body temperature up and the joints lubricated.

Now, onto your answer! There are a few scientifically proven means to reduce joint aches and pains. Glucosamine, Chrondroitin and MSM are the most popular supplements that reduce joint pain. Glucosamine repairs collagen protein (the protein that makes up tendons and ligaments). MSM and chrondroitin work by reducing inflammation and also increasing joint fluid. It does not work overnight, but it does work – I’d recommend consistently taking these (you can find many products that contain all three) for at least 30-45 days to feel relief. Also, there are several studies that also suggest that taking fish oil post-workout reduces inflammation in the muscles and joints.

One lesser known supplement that I often recommend is Cissus. Cissus contains vitamins, minerals, and plant sterol compounds that not only support healthy muscle and bones, but actually help deliver nutrients to tendons aiding in repair.

By all means, if you suffer from regular pain that limits range of motion, it is important to seek medical attention. Pain is your body’s way of saying “Something is wrong”.

Great question, thanks!

Don’t forget that Personal Trainer Gift Certificates are available for the holidays, so give the gift of body transformation and fat loss this holiday season. All packages include complete nutritional guidance, 24/7 access to your trainer to ask any question you may have during your program and complete directions on what to do when you’re not in the gym. We have gift certificates for any of our fitness program packages, so for more information, feel free to email me at boyd@the-personal-trainer.com or give me a call at 210.391.1454.

Make your week 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,

I’m going to try to do this a few times per week because I get some really great questions from readers. Often, I just use the question as motivation to write on a certain subject and this one could very well be an entire article in itself. Actually, it could be ten articles, because I don’t like giving vague answers. But in this case, I have mentioned each of these supplements numerous times here on the San Antonio Personal Trainer blog, so I can leave this one vague and allow you all to use the search function on the right hand side ;)

Boyd, if you had to name ten supplements to recommend, what would they be?

I say it often that I’m not a “depend on supplements guy”. NO supplement is worth a damn if training, nutrition and rest aren’t in order. The word supplement in itself means “in addition to a whole part” and in the case of nutritional supplements, that is especially true. With that being said, there are some decent products out there and I’ve at least dabbled in most forms of them.

A few caveats…
1. Do not try to take everything all of the time.
2. Different nutritional requirements can affect this list drastically
3. If you expect a supplement to make a difference, you’re doing everything wrong.
4. There is no such thing as a magic pill.
5. No supplement replaces proper eating and intensity.

Here are the supplements that I’d recommend (and I link to related articles that will help explain some of my choices):

-Scivation Xtend (BCAA)

-Scivation Sesamin

-EFA Lean Gold (I’m writing a huge article on essential fats right now, will be added shortly)

-A protein blend such as BSN Syntha 6 or Pro Complete 40

-If lean body mass is your primary goal, True Mass by BSN

-Redline Xtreme (high energy, caffeine drink – assess your tolerance accordingly)

-NoxiPro by CTD Labs (Pre-workout drink mix, I also stack this with NoxiVol)

-Tri-Chromium

-Vanadyl Sulfate

-Sleep/Recover supps (I like GABA, 5HTP, Tryptophan, Melatonin and Valerian Root to help me relax, get into a deep sleep quicker, and stay in a deep sleep to improve recovery function.)

I tend to gravitate toward BSN Products because they’re easy to find and reasonable here in San Antonio (I use Cost Plus Nutrition at the Vineyard, Blanco/1604).

So there you go, a few more than 10. Keep the questions coming!

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 work with a very broad client base with every imaginable goal from fat loss to competing in a specific event or sport at a very high level. I train soccer moms, professional football players, professional fitness competitors, and just about every type of person in between, and I am often asked where I go for a massage, which chiropractor I’d recommend, where I buy my supplements, what supplements do I recommend, and where are some healthy places to go eat in San Antonio. So, I thought, why not create a list of my favorite places to go?

When I make a recommendation, I understand that I’m giving a certain business my “vote”. I don’t take that lightly, and if I feel that the firm that I am recommending is not going to take the best care of my clients, I simply will not refer my clients to them. In each “category” (IF you can call it that), I’ll tell you exactly why they are a favorite of mine. Cheapest is not always best: I choose places on quality of product or service and the interest they may show in me as an individual.

Here are the businesses, products and services that have earned my endorsement. These are simply the businesses that I use when I need a specific product or service, and isn’t an advertisement, just my opinion that you’ll get what you’re looking for if you visit these places.

Best Sports Massage Therapist in San Antonio
Recovery is the most overlooked aspect of fitness. While soreness and tight muscles are a part of this game, nothing enhances recovery like a quality deep tissue or sports massage. Priscilla Hernandez (RMT) is the very best I have ever used, and in my first visit to her, she eliminated some nagging pain that I had been experiencing for YEARS. Professional and very knowledgeable. She can be reached for appointment at (210)264-9432.

Best Place for Healthy Food in San Antonio
Hands down, My Fit Foods is the place for healthy eating. Whether you follow my nutritional guidelines or not, this is the place to get whatever you need, from healthy snacks to full healthy meals. Everything is made fresh with complete nutritional information labels on it. At the corner of Stone Oak and Huebner, so check it out. Once you get familiar with their foods, you can set up for delivery. You cannot go wrong with this place.

Best Chiropractor in San Antonio
The way I judge a chiropractor is if I go into his office with pain, how often do I leave the office without pain? Well, anytime I am in pain, I go visit Dr Otterman at Advantage Chiropractic at 13133 NW Military Hwy. First and foremost, it isn’t a one size fits all adjustment/treatment. He won’t do an adjustment without x-raying your neck and spine to see if there are any underlying problems. They have many different types of treatment for sore muscles and joints, including ultrasound, electromagnetic stimulation, hydromassage therapy, traction and decompression.

Best Nutritional Supplement Store in San Antonio
I’m VERY protective of my clients. Everyone has a different supplement program and I am very specific about my recommendations. Nothing agitates me more than having a client go to a GNC or another store and have the salesperson tell them they should try a different product instead. My 15 years of experience and in-depth education on performance nutrition will trump the magazine article that this salesperson has read every single time. One of the few places that I recommend to my clients is CostPlus Nutrition – Vineyard, 1201 N Loop 1604 W, San Antonio, Texas 78258 (Off Blanco/1604). If I need a product, they order it. If I have a question, they’ll answer it. Plus, they have the things you need at fair prices. Nice, professional and courteous staff that aren’t paid on commission – makes all of the difference.

Some other “bests” that I’m often asked about…

Supplements that I think NO PERSON should workout without
I’ve commented on BCAA’s and Sesamin so many times here on this blog, and I honestly feel that no matter your goal (fat loss or muscle gain, event training, etc) that you cannot afford to miss the benefits of these supplements. Read my BCAA articles, Scivation Xtend, and my rundown on Scivation Sesamin for more information.

Best Protein Supplement
There are so many great products out there, so I break this down to what is accessible. First, understand that I am not an advocate of whey protein as a stand alone supplement for protein intake, as I much prefer protein blends. BSN’s Syntha 6 is widely available (Cost Plus, HEB Plus) and many ladies prefer a similar blend by BSN, Lean Dessert, as it has some very tasty flavors (Cinnamon Roll, Caramel, Chocolate Fudge, Peanut Butter Chocolate, etc). A product that I have recently tried and have absolutely fallen in love with is Level 1 By 1st Phorm.

Best Pre-Workout Drink Mix
There are also many great pre-workout drinks/pills/mixes. This is one that many would vary on depending on their tolerance to stimulants – I’m not going to get into when not to take these (late in the day may obviously keep you up) or how much I suggest, but my favorite pre-workout drink mix is NoxiPro by CTD Labs. Also, I’ve been known to mix my own amounts of pre-workout faves (caffeine, aspirin, arginine, ornithine, niacin, etc) depending on what I need for that day (unless you have a great deal of experience with micronutrients, I’d recommend buying a pre-packaged mix such as NoxiPro. Of course, always start with a low dosage to access tolerance.

Best Bottled Water
If someone says “they’re all the same” or “it really doesn’t matter because I drink ______” then fire them, avoid them, ignore them. Water is more than 70% of the human body and the quality of water definitely plays a role in overall health. If you see me, you no doubt see me drinking a bottle of Essentia (I bring it up here). It’s the purest, highest pH level water available on the market, and the great thing I notice is that it takes so much less to make you feel hydrated and refreshed. Don’t let cost concern you – it’s much cheaper by the bottle than most popular brands (and it’s available at Cost Plus Nutrition and select HEB Plus stores).

Best Training Shoes
If you know me, you know how passionate I am about my Vibram 5 Fingers. As a power lifter, I prefer a shoe with a very thin, yet durable sole. Check out my Vibram 5 Finger Review!

I may be adding more to this list later, but these are my favorites!

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 been a few weeks since my last Ask the Personal Trainer column, so there’s no time like a Friday to post a few emails that I have received.

Hi Boyd: I’ve read the Personal Trainer in San Antonio blog for a couple of years now and I like the way you keep it as simple as possible. My wife and I have followed your guidelines from the beginning and have both made more progress with your blog than all of the things combined we have followed before. I especially like your takes on P90X (I have to admit I laugh every time someone in my office mentions it). Let me ask your opinion on how often you should change up your entire program – what are your thoughts?

The P90X crew absolutely loves me and I love them ;).

Considering these factors, I personally rarely do the same workout twice. I’m always making adjustments – either with sets, reps, exercises, rest periods, etc. But I always consider my goals. Much of my desire to change probably centers around my gnat-like attention span. I like to keep things fresh. But I stay steady with my goals. Too many people a) don’t have a specific goal, b) train/eat in a way that isn’t supportive of their goal c) don’t know how to train toward a specific goal or d) change their goals more often than they change their underwear. Set short and long term goals, but keep your eye on the prize. Understand how to honestly assess yourself and how realistic your goals are, and how much time they’ll take. From there, adjust your training program accordingly.

Boyd – what is your feeling on pre-workout drinks such as NO-Xplode, Superpump 250 and other similar drinks?

I personally don’t have a problem with pre-workout drinks. The two you mention both contain high doses of the amino acid arginine, which, in high doses, gives a vasodilating effect (opens up blood vessels allowing more blood to flow to the muscles. They also often contain stimulants (such as caffeine) that can give you a little burst of energy to get you ready to train with more intensity. Remember that the “volumizing” effect (more blood into the muscles) is short-lived and doesn’t “instantly create” larger muscles. However, pushing more blood into a muscle may be a stimulus for more fiber growth over time. With all of this being said, I personally keep my pre-workout drink simple (Redline Xtreme) as caffeine is my stimulant of choice. I know many people who simply drink black coffee before they workout. Remember to assess tolerance by starting with a low dose and work your way up to recommended dosage levels.

Hi Boyd: I’ve read somewhere in your blog that you’re not a fan of many multivitamins. Can you elaborate? Everyone says that they’re a must have staple-supplement!

I tried to find one of my old multi-vitamin articles and wasn’t able to, so I’ll summarize.

I’m not totally against multivitamins, but do understand that most aren’t worth the container they are in.

Hi Boyd, Do you simply specialize in athletes, bodybuilders and fitness competitors?

While I do work with many of the above listed, more than 80% of my clients are simply looking for body transformation: in short, looking better without clothes on. I focus on the client’s goals: if they want to compete, I’ll help them. If they just want to fit into a certain dress? That’s what they’ll get. If they’ve always dreamed of six pack abs? I’ll get them there.

Whatever your mind dreams, your body CAN achieve.

Keep the questions coming – send me an email (boyd@the-personal-trainer.com), via Twitter, or in the comments below.

I’m filming my fitness segment with Roland on Public Access this weekend, so if there’s a topic you’d like for me to cover, feel free to make a suggestion!

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

Of course, the title of this post is a bit broad, but I’m often reminded of how many people walk into a nutritional supplement store and think it is safe to believe that the guy that is working behind the counter is a product expert. In most cases, nothing can be further from the truth.

While I’m sure there are many people that work or own supplement stores and have a great understanding of many of the products there, most are simply salespeople. If needed, I often accompany my clients to the store to help them get what the actually need to help them make progress. I am very specific on the products that I recommend for different goals. I cannot begin to count how many times I haven’t been with a client and a specific product not be available, and the salesperson will make a recommendation of how something they have is either the same product or better, just to find out that the two products vary greatly.

Of course, there is no magic pill. Also, many people think that taking supplements is a way to off-set bad choices and to even out unhealthy eating. Truth is that the word supplement means “in addition to a whole part” and in the case of nutritional supplements, that is even more the case: without the proper nutritional and training regimen, supplements are completely worthless.

Become educated. I make it a point to teach my clients what they need, why they need it, and when they need it (in most cases, you don’t need to take everything all of the time, only as your body needs it). If you have a question about nutritional supplementation, post it here or contact me on twitter and I’ll gladly give you an answer. Don’t depend on the guy at GNC to help you make an informed decision – his decision is more times than not based on his commission.

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 San Antonio (and beyond),

I promised the supps I’d recommend, and here they are. I’m starting simple here and will add things as we go. This is the same list I posted in December, but these are definitely the necessities.

I’m also accepting 8 Week questions for a Q and A section, so let’em rip.

GO COLTS!

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.

http://personaltrainerinsanantonio.com/blog1/wp-admin/post-new.php?unfoldmenu=1

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.

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