Superbowl= Super bad eating!

February 8th, 2010

I am in the gym this morning training and all I hear is how everyone just pigged out last night while watching the Superbowl. Every person in the gym was frantically working out in hopes of burning off those extra calories. Wouldn’t it be nice if you could have a day like yesterday, eat what you want and not worry about it.

The truth is that those extra calories would be beneficial had each of those people been on a fitness eating plan. I hate to say diet because of its bad connotations, however, we are all on diets so to speak. Some diets are meant to change a person’s appearance or health while others are just a vague word used to describe the next big fad. If you are like most people, who want to lose weight for the beach weather months, then you have been on a calorie-restricted diet. Those extra calories would benefit you by sending your body the message that its not starving.

You see when your body senses that its going into starving mode, it has to react in order to stabilize everything. Homeostasis describes your body when its in perfect harmony or balance. When anything happens to that balance, the body works to stabilize everything out. So when you are restricting calories, especially over a longer period of time, your body recognizes this and wants to balance everything out. Since your body is receiving lower calories on a consistent basis, your body reacts by lowering its metabolism so that it can survive easily on the few calories. The easiest way for the body to do this is to drop lean body mass (muscle) since each pound burns roughly 50 calories a day.

So how does eating all those Superbowl snacks help you lose weight? Directly…no. However, indirectly those extra calories send your body the message that its not starving, that there are plenty of calories to digest. Therefore, that day of free eatings is actually a blessing in disguise. Don’t be like everyone else and try changing your eating plan for the next week to compensate because now instead of getting off track for just one day, you’ll be getting off track for a week.

If you are not on a plan that meets your fitness goals, how will you succeed? Ask someone for help and a little guidance. Hope you enjoyed the Saints triumph yesterday. Let me know if I can help you triumph and reach your fitness goals?

Who dat?

Train2Change Fitness Expert
Rob Viramontes

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Obama, Health Care and Common Sense

September 10th, 2009

Is it ok for me to say the health care debate is making me SICK?

I know it’s a VERY touchy subject. I know people have VERY strong opinions about it.

But what nobody really wants to talk about is the fact we could simplify the heck out
of this by doing one thing:

Take better care of ourselves.

We have this incredible love affair with making things so complicated. It’s absurd really.

Small, simple changes to the way we live our lives and the entire country would be SOOO
much healthier.

Let me give an extreme example:

I heard of a story of someone eating TWO Big Macs every day for lunch. Yes, two of them.
And yes, EVERY day. At least that is what I was told.

Now, this person started at around 300 pounds when they made one simple change to their
life that caused them to drop 50 of those pounds very quickly.

Can you guess what it is?

This person started eating ONE Big Mac for lunch every day instead of two.

Is that ideal? Of course not.

Is it a start? Sure is.

Now, I’m afraid I do not know what happened to this person. I hope they used this as
a starting point and went on to make similar changes and shed a whole lot more weight.

But the moral of the story is simple: We’re making things a whole lot harder than
they need to be.

Small changes add up to BIG results. They always have and they always will.

Does it solve all our problems? No.

But does it solve a lot? Yeah, it really does.

So what do you do now? I suggest you read this awesome special report on
Six of the Most Powerful Antioxidants to help you better understand the role
nutrition plays in the anti-aging process.

Anti-aging

Committed to your fitness success,

Rob Viramontes, NSCA-CPT

PS – Just click the link below to discover some simple, but powerful, nutrients
that may have confused you in the past.

Anit-aging

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Top Vitamins for Women Revealed

June 12th, 2009

Ok, so you know Vitamins and Minerals are important. Most every woman knows that.

However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women’s Vitamins. Here’s what he had to say:

Vitamin A – This vitamin contributes to the health of your eyes, skin and nails.

Vitamim B – While B Vitamins are often referred to as “energy vitamins” they don’t actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They’re also necessary for a healthy metabolism.

Vitamin C – This women’s vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D – Helps women absorb calcium. And it may help prevent certain types of cancer.

Calcium – It’s actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it’s so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly don’t need to take any.

But that’s not the case for most women. Most women are busy as heck and don’t always find the time for proper nutrition. So if that’s the case with you I recommend taking a Whole Foods based Multi-Vitamin.

And the only one I recommend is Prograde Nutrition’s VGF 25+ for Women.

It’s really cool because it’s literally made from 25 veggies, greens and fruits. You should definitely check out Prograde’s Vitamins for Women. At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Committed to your fitness success,

Rob Viramontes, NSCA-CPT

PS – Pretty cool, huh? The nutrition of 25 whole foods in a bottle!

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Alyssa Miller – Tam High School Soccer (2 Time NCS Division 3 Champions)

June 4th, 2009

I met Rob the summer of 2008. Rob was recommended to me by the athletic director at Tam High. I had a soccer injury that was not responding to Physical Therapy. I began working out with Rob three times a week, both in the gym and on the field. We worked on strengthening my torn quad, not allowing my left to compensate for my right, as well as speed and agility. He pushed me through all the exercises. He supported me and encouraged me to push myself and work out harder than I ever thought I could. He clearly understood what needed to be done to heal my quad. He knew the appropriate techniques and appropriate methods and ways to approach my injury. After three months of working with Rob I returned stronger than ever to my high school varsity team. As a result, I helped my team win our second NCS championship in a row. I was pain free for the entire season and will now be playing soccer in college. Without hesitation, I recommend Rob Viramontes and Train2Change Fitness.

injury prevention,injury,athetics,trainer,physical therapy,doctor,medical,fitness,rehab,condtioning,soccer,high school

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Benefits of Interval Training

May 27th, 2009

So I’m sitting here reading “fitness” magazines and I am amazed at how little new information is being presented. As a fitness professional I consider this information to be repetitive. However, as I gain new clients with little fitness experience, I’ve realized there are so many people shocked at the new and improved training methods.

Let me explain the benefits of interval training. I have known for a long while that doing the old slow and go style of cardio was, excuse my language, bullshit. I started in this business 16 years ago and since the beginning I recommended interval training for all my weight-loss client because it produces more calories burned in a shorter period of time. Therefore, it only makes sense that if a person could get their body to burn more calories with less work, they might stay consistent in their fitness program and actually achieve results…that’s the benefit of interval training.

For fitness professionals, we know that no diet in the world will work for someone trying to lose weight unless they are burn more calories than they consume in a 24 hour time frame. We also know that only a small percentage of our clients will follow our nutrition recommendations to the calorie so we must get our clients on a plan that will help them burn more calories. Interval training is a close to a “magic” solution that you are going to find.

Interval training mixes higher intensity bursts of exercise mixed with slower more moderate levels of exercise. For example, if you are working on the treadmill then you might walk a few minutes to warm up your body, then sprint for a minute, then slow back down and walk for a few until you feel recovered enough to repeat that cycle again. Even as little as 20 minutes of this type of cardio can produce dramatic results. Do you know why? Its because after you have ended the session and your metabolism is fired up and running crazy, it doesn’t stop there. Your metabolism will stay elevated and burning calories for up to 36 hours later. This effect, known as EPOC or excess post-exercise oxygen consumption, is best produced from interval training.

Look in any of the 100s of fitness magazines and I guarantee that you will find at least one article promoting interval training and the great benefits it can produce for someone wanting to lose fat and get into great shape.

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Benefits of Krill Oil

May 22nd, 2009

There are all sorts of crummy supplements on the market you don’t need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.

And then, there are some products that are just flat out awesome for you.

Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don’t know if I can be any more blunt about it.

Besides the fact Krill Oil doesn’t cause “fish burps” like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil can also:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

I’m telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely – Prograde Nutrition.

Their EFA Icon is the best Krill Oil product on the market, as far as I’m concerned.

Committed to your fitness success,

Coach Rob Viramontes

PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It’s an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition’s EFA Icon

PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You’ll find them at the bottom of the page.

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Number One Solution to Most Fitness Problems

May 21st, 2009

I get tons of questions every week about what is the best workout routine for losing weight and getting fit. What’s the best type of cardio for fat loss? How do I get into shape?

Well, I have the answer for you and it is not as complicated as you would think. Are you ready?

As you know, I am also the Varsity basketball coach at Tamalpais High School and I am always telling the girls that when they don’t know what to do…do something! Don’t just stand there looking bewildered and confused…do something.

The best solution for getting into wonderful shape for the summer and beyond is to just do something. If you procrastinate and wait for the next weight loss gimmick or miracle cure…you will find yourself disappointed.

Go for a walk, get to the gym, hike along the beach, just do something. However, if you have already gotten that far and still find yourself frustrated and at a fitness plateau, then shoot me an email at robviramontes@train2change.com and let me give you a little advice that’s specific to your needs.

Committed to your fitness success,

Coach Rob Viramontes

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Workouts and Exercises

May 20th, 2009

Exercise of the Day: Limbo Thruster & Push-Up Combo

 

Please visit Train2Change Fitness for more information about our training programs.

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Summer’s Coming – Will You Be Ready?

May 19th, 2009

Are you following a rock-solid guaranteed weight loss plan? If so make sure you are VERY aware of this Bathing Suit Strategy.

PROTECT your mind.

As we’ve already talked about, there are plenty of unscrupulous food companies and marketers promoting miracle solutions, magic pills and potions just waiting to get a hold of you. Yes, they are, in fact, out to get you. Well, not you, but your hard-earned cashola. They know most people are easy prey. Marketers realize and know that you’d much rather be sold a dream rather than the truth and that is what they do. They know if they reach you when you’re vulnerable they’ll be able to pry a bunch of bills from your wallet.

Your body and mind is always going to look to find an easier way to get the same results. Who wouldn’t love to sit on a couch eating their favorite fried food day-after-day and wake up one morning with a gorgeous beach body? And as I’ve told my clients before: I’m not going to be the one to lie to you. I’m not going to tell you the things you want to hear. I’m only going to tell you the truth.

And the truth as it pertains to this Bathing Suit Season Strategy is this: You need to be ever vigilant of the people and companies pushing quick-fix solutions. You need to stay FOCUSED on your plan. When you stay on target with the right nutrition and exercise plan you are guaranteed to see incredible results delivered in a healthy way.

Don’t let “them” trick you into thinking a box of cookies injected with Omega-3’s is going to help you look great in a little black dress or for men look buff in that tight t-shirt. There are no “magic pills” to make your love handles disappear for good and don’t let “them” fool you into believing this. Don’t let “them” swindle you into buying another ab contraption that you think is going to produce a beach ready body in just 60 seconds a day.

Protect your mind.

Protect your money.

And get the body you desire.

A proper nutrition or exercise plan is designed to help you melt pounds fast. Make sure the entire program is based on science. Not hype. And yes, there will be some effort on your part. Oh, and the emphasis of a successful program is on helping you MAINTAIN the healthy lifestyle changes you need to make to KEEP the pounds off – forever.

If you are following a program that only promises a quick fix then you have the program nutrition and exercise program. There is no reason why you should have to diet year after year. When you have reached your goals it is essential that you learn or were taught how to maintain this new lifestyle, new body, this new you.

Don’t let “them” lie to you anymore. Arm yourself with the truth. Protect your mind. Create a rock solid plan and stick to it.

Discover more about losing weight along with his popular free special report “Discover 36 Potent Foods Every Man or Women Who Wants To Lose Weight Fast Needs to Know About” at healthy weight loss program. Jayson Hunter, RD, CSCS is the creator of the “Carb Rotation Diet.” As a registered dietitian he knows the secrets to helping you inches fast, so you can look their best for any special occasion.

For more information just click on the banner below:

fitness nu;tri

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May 11th, 2009

Thanks for visiting my Train2Change Fitness Blog and its my mission to help as many people as I can reach their fitness goals.

Please send any and all questions to robviramontes@train2change.com and I will try to answer those in my blog.

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