Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

I think that too many people just “accept” that they must live with pain and just deal with it. Well, this is not true. Pain is your body’s way of saying “Something is wrong.”

Prepping for a bodybuilding show is just about as physically (and of course, mentally intense) as anything you can do. The repetitiveness of training and cardio really does a number on the body. Since you’re fighting against the clock, time off is a luxury that most competitors don’t have.

I really pushed it during my prep. I was aching and in a measurable amount of pain by the time November 21 came around. I did what I could to push through it during prep, including massage, chiropractic care and used many antioxidant based supplements to keep my physical defenses high. But I had been working extremely hard for months, and with the stress of the holidays and of course, the new year stress (and throw a few hard collisions :), my spine finally felt like it had quit. Friday, I thought I was going to absolutely die – I couldn’t move. Couldn’t even sit up without assistance throughout the weekend. Couldn’t roll over in bed without grimacing in pain. It was, in fact, miserable.

So, today, I visited my chiropractor and good friend Dr. Greg Otterman (http://advantagecpt.com) and let him work his magic.

I know that a lot of people are skeptical about chiropractic care, but I’m telling you – a good chiropractor can and will cure pain, period.

Today, I received a few types of treatment, and although the relief wasn’t instant, it has been about 10 hours since I left his clinic, and my pain is very tolerable. I will still take it easy for a few days, but I am certain that I’ll be at 100% sooner than later.

I just wanted to take a few minutes to thank Dr. Otterman and his staff for the amazing treatment. I have referred numerous clients, friends and even my son (who had a small ankle problem when he was 2 years old that Doc took care of) to Dr. Otterman, and he has taken care of each of them. I don’t loosely recommend any service or business, but I do recommend Dr. Otterman’s clinic without hesitation.

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 added another goal for this year. As I have mentioned in the last few weeks, I am preparing for a bench press competition on March 27, 2010. While bench pressing is very specific and not for everyone, I have found another event that I am going to simultaneously be training for that would be something that more people can enjoy, the Warrior Dash.

Remember, running is not one of my favorite activities (as most bodybuilders and power lifters prefer less impact forms of cardio exercise). However, climbing massive hay bales, running through rivers, climbing mud hills (and subsequently sliding down), cargo nets, forest runs, jumping fire (really) and running through 3 feet of mud sounds like a very good time.

The event is held in Forney, TX on May 1, 2010, so make plans to join us!

For more information, check out this link:

Warrior Dash – May 1, 2010 – Forney, TX

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

Hey San Antonio,

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

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

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

Hey San Antonio,

Here I am 2 weeks removed from my last bodybuilding competition, and now, without the intensity and insanity of getting to sub 3% body fat, I can now calmly and objectively think about the whole process.

First and foremost, I learned more about me than I ever knew. For 16 weeks, I didn’t have one cheat meal. I didn’t deviate from my plan. I didn’t miss a training or a cardio session. My plan was developed by one person: me. I talked to competitors, but more so about the mental aspects of preparation. So for me, it wasn’t just getting on stage – it was also testing my knowledge and experience as a personal trainer.

It’s easy to hide behind the role of being the teacher and telling people to do this and do that, but I’m not that kind of person. I want to lead by example, not just point you in the right direction. I hope that the way I live the fitness lifestyle, the way I am meticulous about every meal, supplement intake and training intensity is inspiring and motivating. I’m a normal guy. I am a busy guy. Just like you, I have to make time. I have to make decisions. I have to exercise when I really don’t want to nor feel like it.

I’m proud of the year I’ve had. I’ve competed in a bodybuilding show. I’ve performed as a model. I’ve expanded my business and instead of saying “I’d like to do that”, I am doing it.

So, what’s to come? I am competing again in August. I am already excited about it. I get to take what I’ve learned in my last prep and show and apply it and I believe I’ll be even more ready. I have no doubt that I can honestly say that at my show, I was the most conditioned person on that stage. That is the one thing I could control and I took care of business. However, I know so much more about my body and how it reacts and I will use that to my advantage and will become more conditioned, bigger, leaner and more prepared. I say prepared, because the actual part that requires you to walk on stage was the one thing that could not be duplicated. Losing fat and gaining muscle, to me, are a science that I thoroughly understand. The actual performance was the unknown, and now that I’ve experienced it, I’m ready to dominate.

From now until April 1, I’ll be training extremely heavy and intense. My goal will be to add as much muscle as possible while staying as lean as humanly possible. Trust me, I’m not one of those “bulk up” and get fat guys and then spend the next 15-20 weeks killing myself to get rid of that – the more fat that you have to lose will lead to more muscle loss, and that’s obviously contradictory to what I’m trying to accomplish.

Right now, I’ll be resting 7.5-9 hours per night. I’ll be eating 8-12 times per day. I’ll be lifting weights 3-4 days per week. And of course, I’ll be doing 2-3 cardio sessions per week of varying intensity and varying volume.

Don’t forget, it is the New Year. I’m not the average personal trainer at Lifetime or Spectrum. I screen clients just as I expect them to screen their personal trainer. I want clients who I feel are dedicated and committed and who are looking to be serious and make drastic changes, far beyond what they believe they are capable of. Fat loss, body transformation, lifestyle change – these are the things they can expect to discuss when they come and visit me for their initial consultation.

This is going to be an intense week, but I’m ready to tackle it. So, in essence, my prep starts today – a day that will forever live in infamy. It’s December 7th. Why wait until January? The time is NOW.

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

Hey San Antonio,

Of course, for the title, it’s too late for me. On Saturday, I will be wearing those phenomenal posing shorts (sarcasm) and will be tanned and oiled up showing what I’ve worked on for the last several months.

When someone comes into my studio, I infer that they have no desire to compete in a bodybuilding show. That is a “gimme” – so it goes without saying. But in my opinion, anyone who wants to change their body and “build” it into something different than it is (and by build I mean remodel, transform, lose fat, or whatever term you prefer) is a bodybuilder. Just because you don’t compete does not make you a bodybuilder.

The body is a constant work in progress. What the body requires to change actually changes day to day and week to week. It is imperatively important to identify those requirements. I’ve said it before, I’m not the average “personal trainer”. I place high demands on my clients and have high expectations. Their success is my success.

Working out doesn’t automatically equal big muscles – it’s not that easy. Training is a definite science, and it is very easy to waste time and not make progress. Think I’m wrong? How many people do you know that workout or do you see in gyms that really NEVER change? They look the same (or worse) day in and day out, year in and year out? They never modify their nutrition nor their training. Nutrition is a lot of it, but as often as that, they aren’t training correctly and doing what they need to do, how they need to do it, and when they need to do it.

Bottom line: training is much more than going through the motions, and eating is so much more than just making better choices.

Don’t guess. Don’t waste time. Most important, don’t waste your money at Lifetime Fitness or Spectrum, San Antonio…

Never settle!

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

No San Antonio, it wouldn’t be ok!

A lot of people think they can get away with missing a workout every couple of weeks. Or if they do more cardio and working out, they can skimp on the diet. Or if they take a particular supplement they can not do what needs to be done in other aspects and still transform their bodies.

NO. NO. NO!

It takes a serious commitment. There are strict and defined guidelines and it simply isn’t easy because if it were, everyone would do it. Exercise gadgets, bogus aerobics classes and ridiculous nutritional supplements all wouldn’t be multi-billion dollar business.

As a personal trainer, it isn’t my job to tell you what I think you want to hear to keep you paying me. Instead, it’s my responsibility to tell you what you need to hear to make progress. I have heard that I’m too hard. That I expect too much and I know that many people are going to try to find an easier way.

Ironically enough, I’ve had clients tell me that they read my blog and decided that my writings intimidated them and that my expectations were too high, so they went elsewhere. Then, after weeks of not changing or losing fat, they call me and come clean.

Here’s the thing: I browse other personal trainers websites and they say the same things – Reasons why you need a personal trainer, what a personal trainer can do for you, statistics on fat loss, etc. FEW open up their hearts and minds like I do and tell you how it is – that it’s a hard road, that it isn’t easy, and that changing the body is simply one of the hardest MENTAL things one can do. But that’s for a reason: I don’t want to be the average personal trainer. I am NOT the type of personal trainer you see at Gold’s Gym or Lifetime Fitness or Spectrum. As a matter of fact, I despise being grouped into that same demographic.

CAN YOU DO IT? CAN YOU CHANGE YOUR BODY? Can you lose the fat? It’s not unrealistic – it’s just for those who are willing to do what it takes to REALLY change. It is not easy. It IS called working out. Few people in society actually go through with it. My clients DO make changes.

Training. Cardio. Nutrition. Recovery. These things are all part of the bigger puzzle, and combined, are synergistic in helping you reach goals that you never before thought attainable. Whether you just want to look “normal” or absolutely amazing, it IS within reach, no matter your current condition. Once you believe, it is within reach.

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,

Just browsed through a few emails from my boot camp class attendees, and damn, they’re motivating ME even more. We have a couple of groups that are really serious about making life changes and using this as an awesome starting point to not only transform their bodies, but transform their lives.

Group training is definitely a motivating way to transform, while being accountable to the rest of the trainees. I’m excited for my classes because I know the sky is the limit and they have taken their first steps toward fat loss!!!

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 to update to a newer version of the software I use here for the SA Personal Trainer blog. Good news is that I was able to keep all of the posts that I have entered, so the nutrition, training and other archives are still completely intact. The bad news is that the update made me lose the tabs at the top. Those aren’t that big of a deal, and I can easily re-add those at a later date.

Nonetheless, the newer software is much more interactive and makes updating the blog much easier than before.

I’ll be busy posting many healthy high protein recipes, body transformation and fat loss info, more personal trainer news and updates on my progress as I prepare for the Lackland Air Force Base Bodybuilding Classic on November 21, so keep checking 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

Hey San Antonio,

Decided to have an unconventional dinner tonight: a 6oz 97/3 fat free hamburger patty grilled, a 4 egg white +2 whole egg omelette and 2 cups of fresh spinach. I love eggs, btw.

Peyton, on the other hand, had a corndog. Oh, the disparities…

I mention this because I read the forums and have had people tell me “I can’t make 2 different dinners.” Yes, actually, you can! Of course, we offer full food preparation (at a VERY affordable price) – save lots of time and don’t guess on if you’re eating the right thing!

Labor Day weekend – basically “Workout Day Weekend” – I’ll be lifting and doing cardio all weekend. Can’t wait!

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

To my son, Peyton.

It is hard to believe that you are almost 5 years old now. How on earth did THAT happen? Every second has been a joy. From the time I delivered you, you have been an amazing gift. From the time you figured out how to get those feet to work and those words to come out, you haven’t slowed down for a second.

I think back to what seems like yesterday and remember the excitement you had for the Wiggles and Thomas the Tank Engine – how your eyes would light up when you heard the Aussie accent of Murray or the theme song to Thomas. How I’d come in your room to check on you before work when you were just a few months old and it always seemed like you were awake, waiting on me. I’d sing “Itsy Bitsy Spider” to you and you’d giggle uncontrollably, and then I’d kiss you, tuck you in, and go to work, carrying those few minutes with me to get me through the day. Then, seemingly overnight, your fascination turned to Spider Man, Transformers, “Suter-Man”, and Batman. It has made me smile, and of course, there are some days when I just want to cry and beg you to slow down. But I’m also very excited to watch you become the boy and then the man that you are rapidly becoming, and I know that very soon your little X-Men shirts will be replaced by football jerseys and designer t’s, and going to Chuck E Cheese or camping with Daddy will become secondary to spending the night with buddies and eventually, a date. Riding in daddy’s fast car won’t seem like such a big deal and you’ll start to notice other neat things about this world that once seemed so huge. Things like seeing a huge crane won’t seem like a big deal, but you’ll definitely notice the cheerleader walking by.

And all of that is ok. You’re so amazing and I admit, at first, I was totally content with you being “the baby” for as long as you could be that way. But now people tell me how polite you are when you’re at school or when I’m not watching. Other parents compliment you to me and your mother and I know that she is as proud of you as I am. You’re not even in Kindergarten yet, but you are growing up so fast.

Peyton, you have so many people that love and adore you, and will support you in whatever endeavor you choose. People that know me ask me when you’ll start lifting weights, and the thought of that terrifies me. I am completely content with you doing puzzles and playing with your Hot Wheels Cities right now. I want to expose you to everything, and whether you want to be a doctor, football player, fireman, or a musician, I’ll do everything I can to make sure that you have the tools to be the best one you can possibly be, and no matter what you choose, I will always love you and be so very proud of you.

Peyton, your daddy loves you, and never stops smiling and thinking of you when we’re not together. You are my sunshine, my only sunshine and I love you.

Peyton’s dad,

Boyd

Hey San Antonio,

Just finished a grueling and intense session of cardio – I’m not one of those people that believes in anything less than intense. People wrap up themselves in the “heart rate” and such, and they’re missing out on a very important scientific discovery: nutrient partitioning and the way the body chooses to use different sources for energy (stored fat, glucose, or muscle mass). They ignore breakthroughs in science and only think of the “calorie in vs calorie out” nonsense. Listen, a calorie is NOT a calorie and consumption timing, styles in training, and supplementation can directly effect not only how your body stores different nutrients, but also what your body chooses for fuel at different times of the day.

When we eat, ideally, we want protein to go toward muscle building and repair, carbohydrates to go toward energy and replenishing glucose in the brain, liver and muscles, and healthy fats to aid in repairing, coating and assisting organs in functioning optimally. When we train, we want the body to protect muscle mass by NOT breaking down amino acids for energy, use stored glucose for energy, and then over-compensate when the training period is over by releasing stored body fat into the bloodstream for energy for the next several hours.

How do we do this? Well, I’ll explain it in great depth in my body transformation article that I’m absoltuely busting my ass to get posted!!!

I’ve met a lot of people who get serious about transforming their bodies. Unfortunately, they often hire nutritionists. Nutritionists thouroughly understand how to assist you in WEIGHT loss. They’ll use (very basic) calculations to come up with a caloric intake/expenditure formula and base their recommendations solely on that number. I have an in-depth background on nutrition, consisting of college courses, seminars, certifications, and real world use. I am a PERFORMANCE NUTRITIONIST – My goal is to help you reach your goals as quickly as possible, while properly fueling your body for optimal performance, not basic survival. Sure, I train several clients that are morbidly obese when they come to me, and first things first, it’s important to help them take control of their weight and simply get them lighter. Those people are the exception, as the rule is that most of the people that come to me, to make it as simple as possible, want to look better naked or in a swim-suit while feeling better, and living a more productive, happier life. I don’t want you to be a smaller version of how you look now (going from a big pear to a little pear). I want you to totally transform your body. This isn’t done by letting a nutritionist keep reducing your caloric intake – quite the contrary – the more fat you lose, the more I increase your caloric allowance.

Simply put, my way is the product of science and application. The “burn more calories than you eat” method? Ignorance – basically the difference between the first propeller airplanes and today’s supersonic jets, or the first mega-sized, slow computers vs. today’s efficient laptops. That method should become extinct, and the people that are still using it should be ashamed that they haven’t kept up with their studies and research. I know, I know – some people reach a certain level and feel that they have no reason to continue learning and studying, and are offended if they are challenged – when in reality, the more you learn should give you the desire to learn more, and the reality that you actually know very little.

While I have no problem attacking those who refuse to “get with the times”, I typically stay away from devisive subjects, such as politics, religion, and performance enhancing drugs in sports. When I do discuss the current group of athletes, I typically try to steer clear of taking a side and simply comment on situations.

I don’t consider myself naive at all, and I’ve said from the start “more are doing it than are not.” It’s personally not my business and while they are role models, to me, it’s a parent’s job to lay the groundwork for right and wrong and legal and illegal. YEARS ago, when asked, I gave my opinion on players that I thought had used one thing or another. This was WAY before the Mitchell Report and WAY before anyone had been named. I was laughed at. Basically, if you said anything other than Bonds, McGwire, or Sosa, you were laughed at. My list?
-A-Rod
-Clemens
-Pujols
-Manny
-Big Papi
-Randy Johnson
-Ken Griffey JR
Now, before I get sued, let me say that I’m not ACCUSING anyone of anything. These are simply people, that if I HAD to bet on, I’d say, more than likely, they did it.

Of course, several of those guys have already been found to have failed tests. Griffey, Johnson, and Pujols are the only 3 I have listed that have never failed a test or have been named (Mitchell Report). I know, a lot of peo0ple will say “but he didn’t get big” or “he stayed hurt anyway” and that shows they don’t understand the drug. Just by taking it, you won’t become invincible. And you won’t become He-Man. I have no proof and again, I’m not saying I KNOW for a fact. I honestly just think they may have used things that were known to not be “ethically accepted” in professional sports.

I’ve kind of gotten off topic, as that list has very little to do with while I’m writing this. My concern is simply Senator George Mitchell and his “in-depth” investigation. Sen Mitchell is a part owner of the Boston Red Sox. Two of the most beloved Sox players ever, who both played key roles in Boston’s two World Series titles this decade, have failed at LEAST one drug test. Big Papi admitted it and said Man-Ram did it as well, and Ramirez himself just returned from a 50 game suspension in July. If Sen Mitchell’s investigation was so in-depth, why on earth did he not name ONE Boston Red Sox player in the report (I think he named like 10 Yankees)??? I actually PREFER Boston over the Yankees, but this is puzzling and troubling. Talk about performance improving: Ortiz was a lifelong back up, and then became one of the most feared home run hitters in baseball. I’ve said it before, Bud Selig is the most pathetic excuse for a commissioner in professional sports that has ever been. He is REACTIVE, not PROACTIVE. IF any baseball player is to be tried for perjury (due to their actions on Capital Hill), Selig should be as well. If he can honestly say he did not know it was as widespread problem as it was, then he should be prosecuted for quite possibly being the most ignorant man alive…

I realize that this post isn’t quite in line with many of my past, but it’s a decent day and I’m enjoying my time on my patio while I down water and try to recover.

Check back often, I’ll be posting the body transformation guide soon!

Boyd Myers
San Antonio Personal Trainer
Owner, San Antonio’s Top Private Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

I encourage people to learn as much about fitness and the body as possible. It’s not necessary to obsess over every single intimate detail about fitness, and it’s important to NOT become paralyzed by information, but a basic understanding of how things work is important, and that’s what I attempt to pass on here at my personal training studio.

One popular source of information is fitness websites, and they’re everywhere. I spend a little time on some popular message boards and try to read a fitness related article or new study everyday. I do feel that a lot of fitness professionals feel that doing so is beneath them, and that’s certainly not my case. I’ve been involved with personal training since 1996 when I became certified for the first time, and I’ve made a serious effort to learn as much as possible every single day.

One thing I will say is to not “take it to the bank” because it’s in print. Also, don’t fall into the trap of “doing what the ripped girl or big guy” is doing. Be objective – analyze and think things through. If something sounds like an awesome shortcut, it’s bogus. If it’s a supplement that someone is touting, ignore it! Remember, there are NO magic pills – there are few staple supplements or fat loss products that actually work as advertised, and they aren’t making insane promises.

An email I received today had the word “FATITUDE” in the subject. I haven’t browsed it yet, but I liked that. So many people become obsessed with losing weight. They think that hitting a caloric number is the most important thing (out or in). They ignore simple science (a calorie is NOT a &%#$# calorie). Resistance training, intensity (in cardio and weight training), nutrient timing, and progression, progression, progression: These are the keys to changing your body (and no ladies, it won’t make you big and bulky).

Speaking of which, let me clarify something: ladies, there are a lot of guys that DO want to get big and bulky. It’s NOT that easy. Building muscle is a painfully slow process… The misconception of weight training making you big and bulky is so ridculously silly. Getting exceptionally large has as much to do with consuming an exceptional amount of calories for a long period of time. It takes a lot of effort and quite simply, isn’t going to happen on accident.

I want to close with a message to one of the best clients I’ve ever had – she texted me today and said that she’s feeling kind of down. Remember where you were 10-12 weeks ago. Remember seeing other people and thinking “I can’t wait to be there?” That’s how people are with you – they see your progress and they see how hard I push you every time you’re in here and they think “I can’t wait to be at that point.”

There’s simply nothing you can’t do if you want to 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 San Antonio,

Hope everyone had an amazing Independence Day weekend and they aren’t feeling the negative effects too bad on this cloudy Monday. 40% chance of rain – I’ll give 2-1 odds on anyone who actually wants to bet me. Rain has forgotten San Antonio, TX. lol I mean, real rain, not a 30 second sprinkle.

Usually when I start a post, I have a message in mind. While I do not pre-write or write a rough draft, I typically know kind of what I want to type. Today? No idea. So I’ll just discuss whatever comes to mind over the next several minutes.

My Workouts This Week
A typical workout for me is much like the way I post. I go with the flow, and hit what I need to hit. Again, I know WHAT my objective is, but as I train, I feel certain things and make sure I focus on what may be a weakness, whether that weakness is aesthetically or strength-wise. I never do the exact workout twice. My workouts are about progression and intensity, period. I work out REALLY hard, and more times than not, people usually comment on me being an “animal” with the intensity I use. LOL – NO, I’m not a grunter and I don’t make a lot of racket.

This week will probably be 3 lifting sessions, probably 3 full body training sessions. I am planning on at least 6 cardio sessions – one in the evening on lifting days, 2 on non-lifting days, and take 2 days of where I won’t do cardio (or won’t do it as intense). Dietary goals, as always, are to keep lean proteins high (mostly from lean beef, casein blend powders, fish, chicken, turkey) and carbs at breakfast and bracketing my workouts (mostly oatmeal, red potatoes, grains, etc) and lots of healthy fats later in the day (peanuts, fish oil, flax, etc). I don’t obsess, although I do shoot for roughly 1.5g of protein per lb of bodyweight most days, which is roughly 370g per day for me. I’m more concerned with meal timing than I am measuring foods. Does it work? I’m pretty damn lean for a 245 pound guy. LOL I mean, I was on stage as an underwear model just a couple of weeks back, so I can safely say my approach works.

Leg Workouts
I will say that working legs isn’t easy. It can downright suck, but I’ve learned to embrace them. Why? No other workout burns more calories and induces more muscle growth. Bottom line, they are essential. NO, cardio (running, etc) doesn’t replace resistance training, so don’t think it does. If you’re training to transform your body, hit your legs. If you have a personal trainer that tells you that you don’t need to do legs, they’re only telling you what you want to hear and they are ripping you off.

Energy Drinks
I’m guilty. I try to avoid the carbonated versions and ALWAYS avoid the sugary ones. My favorite early morning, pre-workout drink is ABB’s Speed Stack (1g of carbs). Later in the day, I prefer ABB’s Turbo Tea. Lots of caffeine, so understand that you will build a tolerance to it. Don’t become dependent on them…

Protein Powder
I currenly use Pro Complete 40 from Alamo City Sports Nutrition. Tastes great, has the amino acid profile your body needs, blends easy, and did I mention that it tastes great?

Cardio – You do THAT much?
Ok, I go through periods where I do more than normal, and this is that period. First and foremost, weight training and nutrition are the centerpiece of my routine. The cardio is a nice compliment. It keeps my metabolism going, keeps my heart strong, and helps recovery. I don’t kill myself during these sessions, but I don’t lollygag. My diet is completely designed to support these sessions as well. It’s not about “just do cardio and watch the fat melt” because most people just watch the muscle melt, and look like hell because they lost their muscle and are still fat. There’s a science behind it. Don’t ignore it.

Injuries, a part of life…
Flexibility and muscle will help you stay healthy, but inevitably, you’re going to have a point of pain that will slow your training down. Be prepared for it. I love using my chiropractor and massage therapist as injury prevention tools, but be smart. Pain is your body’s way of saying “take a step back”. Working through the pain is idiotic at times. Know the difference between pain (a burn) and an injury. If you’re hurt, rest.

Rest, Ah yes…
Don’t convince yourself you don’t need it. REST is when the body changes. If you are neglecting this key component, your body cannot change. A 4 hour sleep deficit has the same hormonal effect as overeating 900 calories in a day. Here’s a word to the wise: you cannot beat hormones…

Twitter
I swear, I will do more to update the San Antonio Personal Trainer Twitter - so, add me!!

I’ll come up with more later – change your body NOW!!! In closing, a client sent me a text this weekend that I want to share:

“I have been outside l weekend in short sleeves and shorts. I have never enjoyed being out in the heat before. It’s crazy how limiting it is to NOT be happy with your body. I love my arms!”

Yeahhhhhhhh!

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

Personal Fitness Revolution is located at:
16613 Huebner Road
San Antonio, TX 78248

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Personal Fitness Revolution
16613 Huebner Road
San Antonio, TX 78248

210.391.1454 (Call or Text)
210.493.0348 (0Fit)

Email:
boyd@personalfitnessrevolution.com
boyd@the-personal-trainer.com
boyd@personaltrainerinsanantonio.com

Websites:

http://the-personal-trainer.com

http://personalfitnessrevolution.com

http://personaltrainerinsanantonio.com