Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

No, she isn’t my mother, but she is a 38 year old mother of three.

I took this video to help her make some slight corrections in her form (keep her behind down a bit longer and not roll her back), but understand she is still very new to dead lifting, and the fact that she’s doing it with 225lbs is amazing.

For the ladies that still believe that you get big and bulky lifting weights, does she look big and bulky? She has a complete six pack:

And she’s not wasting her time doing hours of cardio every week – she follows my guidelines and keeps it brief and very intense.

Here’s the vid!

For mobile fitness tips, text FITNESSTRAINER to 90210 – I won’t spam you, but I will send you helpful tidbits on training and nutrition!

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 took the time to put some of my own training videos in one spot, and the link is on the right side of the page: Walking The Walk: Boyd’s Training Videos.

This is just a collection of me “doing what I do”. I realize that many of my clients aren’t looking to become insanely strong or compete in a bodybuilding or figure competition. No worries – I train every client based on their goals and their capabilities – I’m not a one size fits all trainer, this is just me having a little fun while I workout!

Anyway, I hope you enjoy the vids – I’ll be updating it regularly (that 605lb bench press will soon be replaced by a 635lb bench press!)

Enjoy!

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,

Today is the end of the first week of my newest phase of training, as I focus on an 800lb dead lift (currently at 765) and adding 5-8% to my bench press one rep max (currently at 605) over the next 6-8 weeks.

I’m training with a pulled groin right now, so I decided to throw myself a curve ball – you see, I believe that dead lifts are meant to be done at a very low rep scheme for maximum gain from the exercise. Nonetheless, any exercise that recruits 3/4 of the body’s muscle fibers will do an absolute number on the cardiovascular system when performed in a high rep scheme with moderately heavy weight.

Here’s me with 405lbs for 19 reps. Yes, 19, I thought I was at 20, my workout partner told me 20, and then when I uploaded and recounted, it was only 19. Oh well, guess I slacked a little ;) Oh, and the music is an attempt at humor (haha):

As I mentioned, the pulled groin is excruciating on the eccentric and is limiting my stance as to how wide I can stand and how far I can drop, but it’s much better than it was a couple of weeks ago.

Step out of your comfort zone and test yourself at something different!

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 hope everyone is having a great 2011 thus far. When I post these videos, many potential clients automatically assume I only train guys or athletes. That is not the case – most of my clients are females that are looking to transform their bodies and get in the best shape of their lives.

This is supposed to be my “lower” intensity/volume period, but sometimes, I just can’t help myself, as I couldn’t today:

My goals for 2011 are lofty from a power lifting and from a physical standpoint. I intend to add at least 50lbs each to my bench press, dead lift and squat this year. I also plan to do so while keeping my bodyweight under 242lbs (and staying lean and defined). I know many powerlifters fall into the stereotype of being fat and blocky, but that’s not my genetic base (I’m kind of a long, lean type with long legs and arms). Plus, for my job, it’s important for me to remain lean and not use “I’m a powerlifter” as an excuse to turn into a fat ass. Hey, I own a boat and love water. I’m not going to hide behind a shirt because I let myself go – I prefer to look good. And plus, I want to look my best as I start breaking world records in a few lifts. Funny thing is that I’m able to get leaner while consuming over 7000 calories per day right now. While eating that much does take effort, I am looking at it as a very nice problem to have!

Obviously, I don’t train all of my clients the way I train myself – their training is based on their goals, their experience (or lack thereof), and their current strengths and weaknesses. I do use many relatively heavy movements (such as dead lifts) but only when they’re ready. And all of my female clients rave about the results when they’re able to perform them: their legs and butt become tighter (what lady isn’t working for that) and their backs look way better in revealing shirts. I have a great track record: I have helped ladies get on the covers of Oxygen Magazine, Playboy, become professional figure and bikini competitors, and of course, I’ve helped many busy moms, and other professional ladies look their absolute best no matter their age, how busy they are or how many kids they’ve had.

But the best part about weight training for ladies? The empowerment that comes with being strong. Fortunately, becoming stronger is often a residual effect that comes along with looking much better and feeling better for my clients.

I’ll get you to your goals no matter what they are. I’ll also get to mine, no matter how high I set them. Together, we’ll both happen to become stronger, more confident, and healthier along the way!

Take your training to the next level – changing the body requires so much more than the typical “moving around the gym” staying busy approach I see so many personal trainers employ. Don’t waste your time – results are too precious to leave behind.

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

I have reached a goal that I never dreamed possible, and it has opened up a new realm of possibilities for what I plan to reach (the raw bench press world record). Here it is, 605lb bench press:

I’m a bit exhausted today, so for my comments on the lift, read the description of the video.

My next goal is 635lbs by mid-February. Savor this one today, but not for too long.

You create your own reality, and no goal is ever too high to achieve.

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 everyone,

Here’s a video of me bench pressing 225lbs for 36 reps. This is the benchmark used in the NFL combine and 36 reps is considered world class. For me, however, I feel that it is a failure. In this training session, I went up to 545lbs and did single reps with that weight before attempting this lift. Check out scores from the NFL Combine.

My immediate goal is to bench press 600lbs and I’m getting oh so close. But I was extremely curious as to how many times I could bench press 225lbs.

I’m disappointed, and I’m posting this for motivation. Right now, I need 15 more pounds to get to 600 and I want to be there by the end of the year. And then? I’m going to do this 50 times. I think I could do it fresh, but there are no excuses. I will post my successes and my failures.

Be unstoppable!!!

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,

The radio ads, the gym specials, the Groupon deals on CrossFit and Personal Trainers are about to start enmasse. Here’s some simple advice to help you when you begin planning your fitness regimen for the New Year:

-Cheaper isn’t better. All personal trainers are not created equal, and you get what you pay for. If a personal trainer is charging $10-30 per session, that’s probably what they’re worth, and it’s going to leave you disappointed. Be wary of those trainers – I’d be more worried about my personal safety and health if I put my body in their hands.

-If someone promises you that it’s easy, they’re ripping you off. It’s called working out, and if getting in shape was easy, 65% of San Antonio wouldn’t be morbidly obese.

-Nutrition should be custom, from scratch, for the client. Most health club personal trainers know about as much about performance nutrition as my 6 year old (who would live on mac and cheese if I would allow it).

-There are no magic pills. The word “supplement” means “in addition to a whole part” – the first part of your fat loss program should not be a trip to the supplement store.

-Group classes are a waste of time and money. There. I said it – look at the people in them, they typically aren’t in shape. Resistance training is the key, and intensity (meaning resistance, not how many reps you do in an hour) is what is going to change your body, not sweating and being yelled at.

-95% of new year’s resolutions don’t see the second week of January. I’m saying this because a) if you are reading this blog, you’re probably hardcore and serious and b) just about the time you’re ready to go postal because crazy people are overtaking your gym, they’ll start to thin out sometime around Dr. Martin Luther King Jr Day.

-There’s no quick fix. If you aren’t thinking “Lifestyle Overhaul” then forget it – you’re better off drinking, eating and partying all the way to the Spring, a time of which it will be too late for you to get in swimsuit shape.

-Why wait 3 more weeks? If you’re really serious, start NOW. Holidays or not, you can get a huge head start – 3-4 days cannot undue progress, and it only takes 3 weeks for something to become habit.

-The choice has to come from within. You can’t get in shape for your husband, because your friend did it, etc: it has to be the decision you’ve made for you.

ANYONE CAN GET IN SHAPE – but so few people actually do. It is not easy and can be absolutely frustrating for everyone, but it happens. Not overnight – not in a week or a month. But it happens. Just make sure that every step you take is a step forward and that you win all of those little battles throughout the day (the decisions about what to eat, should you workout, should you go to the bar, etc – winning those battles will lead to you winning your war!)

If you’re interested in our Personal Trainer Gift Certificates, act quickly because our time slots are quickly filling up. We do control the number of people that are in our studio, so availability is limited. 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.

I hope everyone is off to a great weekend here in San Antonio and beyond. I cannot believe this weather. Here’s a quick video of a dead lift I performed yesterday at a weight of 635lbs:

I’m wanting to make an attempt at something different tomorrow. My current personal best at dead lift is 720 (I think I can do 735 or so but I’ll have to attempt it fresh) and my next dead lift max out is December 30. My current max on bench is 570lbs, and I’m getting really antsy as I approach the 600lb mark – few people on the planet are able to bench press 600lbs (raw) and I plan to do it at a bodyweight lighter than it has ever been done by anyone. Anyway, I may see how many times I can bench press 225 tomorrow and compare it to some of the NFL Combine numbers. I’m wondering if I can do it 50 times – I’ll post the video as soon as it’s ready!

Enjoy your weekend and don’t forget to WORKOUT! That lean body is in there, you just have to break it out!

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

I like to use variety in training. Not aimless variety like CrossFit – but custom variety based on a client’s needs, strengths and weaknesses. Whether it’s using ropes, kettlebells, Olympic Lifts, the heavy punching bag, plyometrics, the foam roller, powerlifting movements (right, Mary Lou?), circuit training or Yoga, everything has a time and a place.

I’m working toward setting a world record at my bodyweight on the bench press. Yesterday, I inched a bit further, surpassing my former one rep max by a few pounds. My next goal is 600 at a weight of under 245lbs. My long term goal? I want to bench press 720lbs. I’m now well into the 500s!

Right after I nailed my new personal best, I was really curious to see if I could decline bench press 315 20 times. No rhyme or reason – I was somewhat exhausted, almost seeing little birds fly around my head (hey, bench pressing more than a quarter of a ton is hard work). So, I decided to try it:

Didn’t even struggle, even though my foot had fallen completely asleep by rep number fifteen. haha Funny thing? My training is very streamlined and based on percentages and each movement is planned based on what needs to be improved. I was just being spontaneous. Why not?

Just another way to push it! Making the body do things that it normally does not do is key to forcing your body to adapt and change – it is the most basic mechanism that Mother Nature has given us.

No matter what it is, find your “other gear”. Don’t fall into redundancy and never allow yourself to fall into a comfort zone. I routinely force my clients to do things that I KNOW they can do, yet I also know they doubt that they can do it. Last week, when Mary dead lifted 205lbs (at 125lbs of bodyweight), she couldn’t believe that she was able to do it:

Funny thing? Her goal is to become more lean and defined. Most trainers would allow their clients to continue to believe that performing this exercise would make them big and bulky and hulking, yet that is the furthest thing from the truth: it is the most essential exercise ever (I mean, lifting something from the ground is as basic as it gets) and it does wonders for the core, glutes, hamstrings, quads, and the rest of the body.

How are you stepping outside YOUR comfort zone? Is it 3 more reps? 10 more pounds? 500 more feet? Find your threshold and blast through 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

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.

In my opinion, no matter your goal, the dead lift is the one exercise you should be performing, period.

There’s absolutely NOTHING wrong with a strong female, and most ladies that I train really enjoy the simultaneous gain in functional strength that coincides with becoming lean. This is my client Mary performing a dead lift with 200 pounds at a bodyweight of 125lbs.

So, why dead lift? It completely activates the core and posterior core. It requires more than 70% of the muscles in the body to correctly perform. More muscles worked mean more calories burned, more blood pumped by the heart, a higher metabolic rate, more strength gained, fat burning hormones increased – shall I name more? If you are not dead lifting, you are missing out no matter what your goal is. I see so many people spending so much time isolating the abs, glutes, lower back, etc – the dead lift maximally recruits nearly every muscle group in the body!

Had you asked Mary if she thought she could do this just 3 weeks ago, she would’ve never thought that it was possible, but she was able to do it. Also, this was probably the seventh time she had performed this lift before we were able to get a good video, so this is not her maximum attempt.

She is, however, becoming more and more lean, and stronger – and in no way becoming big, bulky and masculine. Unfortunately, most ladies have been mislead by fiction and myth that gaining strength means that they’re going to become overly large, while that simply is not the case.

I want to take this time to say “Great job” to Mary for all of her hard work! Very impressive, girl!

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

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

Hey Boyd,

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

Samantha, Hollywood Park

Hey Samantha,

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

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

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

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

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

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

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

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

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

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

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

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

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

To all of the fathers (and single mothers who play both roles), I want to take this time to wish you Happy Father’s Day. I believe that as a father, the holiday is everyday, as there is absolutely nothing that compares to being a daddy.

Peyton and I had a great breakfast together, and while he played in the pool, I was able to get a head start on the week and get a nice, intense workout in. The workout of the day was Push muscles (benching, shoulder work, triceps, etc) but I finished off with some calf work and then several sets of what I’ll call light box jumps, as it wasn’t scheduled to be a plyometric day – my entire posterior core is still on fire from a few days ago.

I was able to get a vid of me jumping on to a 36″ box (one guy was saying 42″, but this one is the one I’ve always called 36″ and I’m pretty sure I’m right) holding 25lb plates in each hand. Later this week, I’ll try to get a vid of me actually doing this with the bar on my shoulders (a jumping squat).

Nonetheless:

Sorry for the quality of the vid and my lack of energy, but this was more than 2 hours into an already intense workout in a very hot gym!

Now Peyton and I are going to get cleaned up for a nice, early dinner. I look at everyday I get to spend with him as a great day, and I’ve cherished absolutely every single day since he was born.

I hope everyone is enjoying this special day. I will be posting more workout related videos over the next few weeks as I start focusing on the insanity I like to train with!

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’s the segment that will be airing on the Springtime65 show in June on Public Access TV here in San Antonio. In this segment, I discuss what types of cardio you should do, reading food labels and the importance of leg training.

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’s another video of my client Julie, who has now only been performing dead lifts for one month, dead lifting 205lbs – she weighs 135lbs. She continues to become leaner and leaner, and is anything but big and bulky!

Ladies, I say it over and over – not only is weightlifting empowering, it is a vital part of the overall program to help you become leaner and more defined, and is key to obtaining that evasive “toned” look that so many desire. Cardio does have a place, but hours of it every week will not help you get to where you want to be. Ab work? Only for functionality – it will not tone your mid-section. Starvation? Only if you’re trapped on an island. My clients regularly tell me that I have them eating more than they’ve ever eaten, yet they lose more fat and their bodies get more and more lean. Stop listening to the myths of “higher reps, more cardio and starve!” (For those who are curious, we train at every rep range from 1 to 100)

Knowledge is key!

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

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Hey San Antonio,

Here’s a video of my client Andy dead lifting 225 for 12 reps at 170lbs of bodyweight. The impressive thing? He couldn’t do one single solitary push up. Not even ONE. He seriously struggled with bodyweight squats when he first started! Here are some pics of him when he first started… He’s down 50lbs and more than 10″ on his abdominal circumference.

Awesome work, Andy!!!

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 posted a few videos of clients lifting relatively heavy weights, with quite a few of those clients lifting at or more than their bodyweight in some lifts. I’ve gone into great detail how training with intensity will not make you big and bulky, and that becoming extremely large requires a variety of steps to be in place and isn’t going to accidentally happen. There are thousands of guys trying to become huge and they’re still small, so it’s even more difficult for a female.

With that being said, I have posted videos of women performing relatively heavy squats and dead lifts. Please understand that these ladies have worked up to performing these lifts, and when I train an individual, we start at their fitness level and progressively work toward making them stronger, leaner and more confident. They aren’t lifting 225lbs the first time they come to train with me, as the lifts are the result of intense training and following the strict nutritional regimen that I’ve laid out for them.

Here’s another case of hard work paying off. Again, this is Julie, and this time she’s squatting her bodyweight (135lbs) for 5 repetitions. Week after week, she is becoming more lean – not bigger and bulkier.

Had I told her when she first started that she’d be able to do what she’s doing now, I doubt she would’ve believed me. Now, nothing seems impossible for her!

Great job, Julie!

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