The Best Nutrition and Training Protocol for Modern Life

Life is different nowadays.

Food is abundant. We can eat whatever we want, whenever we want. Do you feel like eating a whole tray of Oreos? Just take a short drive to the grocery store and bam, they’re yours. Want to get a burger with extra fries, maybe a milkshake, too? Pick from any of 2-5 locations within a 10 minute radius and go nuts. We have easy access to food, and even easier access to highly processed, hyper palatable foods.

Our days are sedentary. We simply don’t have to do as much physical work to get things done and earn a living. We have offices and computers where we can collaborate and create from one place. We have social media, skype, and phones that allow us to communicate with others at the touch of a finger. Life is just easier and lazier than it used to be.

Having easy access to highly processed foods paired up with a sedentary life is a recipe for disaster.

But it seems that life isn’t going to go in the opposite direction, so what are we to do about it?

HOW TO COMBAT MODERN LIFE

Modern life isn’t a bad thing. This is one of, if not, the best time to be alive. Although this is quite a time to be alive, it’s quite a time to be unhealthy and overweight, too. No matter what we do, we have things fighting against our ability to lose weight, keep it off, and maintain a high quality of life. We need to combat those tings, and the way we do it is through nutrition and exercise.

RESISTANCE TRAINING: THE KEY TO A FASTER METABOLISM

The human metabolism is one of the most complex things we have ever tried to understand. What we do know is that our bodies burn calories based on a few different factors.

It takes energy (calories) to digest the foods that we eat.

It takes energy (calories) to live, breathe, and perform involuntary functions that keep us alive.

It takes energy (calories) to move.

Moving is one of the best ways we can burn calories. But if you recall, movement isn’t really happening. Our lives are calling us to be more and more sedentary.

What do we do about it?

Move more and more, right?

Well, yes, and no. Creating more movement in your life is a great first step to fat loss and better health, however we can only add so much movement before we hit a wall. We can only do so many hours on the treadmill per week. We can only walk so many steps in the day. It’s not realistic for us to get to a point where we are on our feet 24/7, and exercising most hours out of the day. We have other things to do, and honestly, no one wants to be exercising for most of the hours in their day. I am in love with fitness, but the sound of living in the gym 7 days per week makes me want to die inside.

We need to do something different.

Calories are burned one of two ways. Automatically, or manually. Automatic calorie burn occurs when we just live our daily lives. Calories are burned from our existence. Manual calorie burn occurs when we create opportunity for additional calorie expenditure. Calories are burned when we exercise, do chores, walk, etc.

We can only do so much manual calorie burn, so we need to find a way to increase automatic calorie burn.

This is where resistance training comes in. Resistance training is the key to increasing your metabolism so more calories can be burned through your existence. After all, we can only do so much manual calorie burn. So why not make fat loss easier by increasing the amount of calories you burn automatically?

People interpret resistance training differently, so I need to be clear on what I’m talking about. When I talk about resistance training, I’m speaking of weight lifting and strength training. This means going to the gym with the goal and intent to get stronger by using heavier weight and usually fewer reps than you’re used to.

No, this does not mean you are adding more weight to your exercises and still performing circuits. No, this does not mean you’re doing 30 squats with five pounds more than you’re used to.

In short, here are good general rules of thumb for resistance training with the intent to speed up your metabolism:

• Follow a traditional weight lifting workout with assigned sets, reps, and rest periods

• Rest periods should be 90 seconds to 2 minutes in between sets

• Sets can range anywhere from 3-6

• 2-8 reps generally bring about the most strength increases.

The above guidelines are general recommendations. Your body will change the most after you introduce whatever it is NOT used to. For example, if you are used to training with 15-20 reps with 30 seconds in between sets, you will likely see improvement when changing to 8-10 reps with 60 seconds in between sets.

The main takeaway here is that you likely need to lift heavier, and rest a bit longer than what you’re used to.

Now, what does "heavy” mean? Lifting heavy means you are using a weight that gets you 1-2 reps short of failure once you reach your assigned rep target. Let’s break that down.

If you have to get 6 reps, you want to be using a weight that allows you to reach 6 reps, knowing you could only do one or two more reps if you had a gun to your head.

Most people don’t fully understand what their body is capable of, because they’ve never tried. Next time you’re in the gym, do your 6 reps. Then do another, then another, then another. Odds are, you’re stronger than you think, and your mindset has been limiting you. Test your strength and push your comfort zones if you want to see change.

There are a few signs that your new resistance training protocol is helping your metabolism. If you are getting progressively stronger, even if its a 5 pound difference on your lifts, you are headed in the right direction. If your appetite is increasing, you are headed in the right direction. If you are gaining lean muscle, you are headed in the right direction. Nine times out of ten, resistance training can increase the amount of calories you burn in the day, making fat loss easier and easier.

More to come on how you can assess your progress.

NUTRITION: HOW TO AID YOUR TRAINING FOR A FASTER METABOLISM

Unfortunately, you can’t just lift weights and see results. Well, you can, but the results won’t be most optimal.

In order to maximize your results and really get your metabolism cranking, you need to use the food you put in your body to enhance the effects of your resistance training program.

If you recall, we can burn calories by digesting and breaking down the food we eat. And good news, there are foods that burn more calories through digestion than others.

Protein makes the body burn the most amount of calories through digestion. Increasing your protein intake is key for building muscle (which will increase your metabolism) and increasing the amount of calories we burn through digestion.

To tell you the truth, I can’t remember the last time someone was eating enough protein before they came to me for coaching. Protein is one of most underconsumed nutrients. We need to eat more of it, and you need to eat more of it, especially if you want to change your body and health.

It’s recommended you eat .6-1g of protein per pound of body weight. If you are overweight or obese, you should be lower than that. I have found for most of my clients that aren’t overweight or obese, .8g of protein per pound of body weight is the average sweet spot. However, as with other things, there is individual variance. Play around with it and see what your body responds best to.

Aside from the extra calorie burn through digestion, protein is going to be one of the main contributors to building lean muscle tissue that increases your metabolism.

Protein is a must.

Not only do you need protein for a better metabolism and a healthier body, you need to use fats, carbs and additional calories to aid your weight training.

Healthy fats are a must for proper hormone function, and carbs are extremely helpful with performance and recovery.

Other than getting proper nutrients in, it’s likely important to slowly increase the amount of food you’re eating over time.

This is what we talk about in detail in the Eat More, Get Leaner Ebook.

The metabolism can’t increase if food is being restricted. There must be a slight introduction of additional calories week over week.

When I’m helping my clients work on building their metabolisms, we slowly introduce 50-150 calories per week as they begin to get stronger and stronger in the gym. Note: we only do this if they are undereating. There are a lot of factors that play into this, but if you’ve been decreasing your food intake over time, increasing your activity, and you haven’t seen results in some time, odds are you need to increase your intake.

You should have your protein set, and you can add additional healthy fats and carbs into your 50-150 new calories each week.

HOW TO ASSESS PROGRESS

There are many ways you can track your progress throughout this process. I have found one of the best ways is through body composition tests and weekly average weights.

Using the scale isn’t enough because there are many factors that come to play. Sodium, water, and even stress can skew your weight.

Body composition tests will tell you how much lean muscle you have, and how much body fat you have.

I recommend taking one of these every two weeks at the most. Every month works will in my opinion.

As you increase your weights in the gym and very slowly increase your food intake, your goal should be to keep your average weight the same, decrease your body fat, and increase your muscle.

Let’s talk average weights. As I mentioned, taking a weight each morning and using the average to determine progress will help zero out all of the random fluctuations that come with body weight like water, salt, time of the month, stress, and more.

Take your weight first thing in the morning after using the restroom and before eating and drinking. On Sunday, average out your weigh-ins and record that as that week’s weight. As you increase your weight and very slowly increase your food, the goal should be to keep that average weight the same, or +/- two to three pounds. If this happens, it could be a sign that you’re doing exactly what you need to which is increasing muscle and decreasing body fat, thus increasing metabolism. Getting the body composition tests done every so often will help verify if this is really what is happening.

KEY TAKEAWAYS

• Lift weights with the intent to increase your strength each week. Push your limits

• Your program may include 2-8 reps, 90 seconds to 2 minutes of rest, and 3-6 sets

• Slowly increase your food intake week over week, given your average weight is staying the same. 50-150 calories will suffice.

• Eat .6-1g of protein per pound of body weight. If you’re overweight or obese, you can go a little lower than that.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.

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How to Get Toned and Defined

Alright ladies, this one is for you. Guys, read up as well. You'll learn something.

In all my years of training and coaching, there's still one question that I get more than any other.

"I want to get toned and defined. How do I do that?"

Not to fear, girls. I'm here to help. But before I go into detail on what it takes to become "toned" and "defined", I'd first like to discuss what exactly those words mean.

As much as some might not want to admit it, "toned" and "defined" are words that girls have identified with over the years, because "build muscle" and "cut" are words that are more associated with massive bodybuilders who are so big, they can barely wipe their own butt. There is a fear out there that has kept women from wanting to build muscle, and it must come to a stop!

Ladies, listen for a sec. You simply WILL NOT get as big as those guys are. If you prioritize muscle-building, you won't be as big as most average men. Not even close. You don't have the same genetic makeup, and your testosterone is far too low. However, if you do prioritize muscle-building, guess what you WILL be?

Toned and defined!

Now we're talking. So ladies, let go of the fear that you'll get too big and bulky, let go of the fear that tells you you'll look like a guy, and embrace the message that tells you you'll look toned, defined, and absolutely stunning.

So what exactly does it take to get there? It takes two things, both you are probably aware of.

1. Burn Fat

2. Build Muscle

I'm sure you're sitting there thinking "duh, of course Adam. I know that."

I know you do ;). I just want to break them down for you a bit more so you can implement some practices into your life.

BURNING FAT

As you know, the the more fat that you have over your lean muscle mass, the harder it's going to be to look toned and defined. So, the key to seeing all that rock hard muscle is going to be taking down your body fat percentage.

Here are some key factors that play a big role in fat loss:

1. Genetic makeup

2. Basal Metabolic Rate and TDEE

3. Caloric deficit

Going over genetic makeup is easy... Ready? You can't change your genetic makeup. Boom, that one was easy to go over. It's not too encouraging, though. Although you can't completely change your genetics, there are things you can do to improve the way your body uses fuel (calories) like improving your BMR (basal metabolic rate).

BMR is a fancy way of telling you how many calories your body burns at rest. So, if you were to binge watch a show on Netflix all day long from the minute you wake up to the minute you go back to sleep, that's how many calories you'd be burning. Think of your BMR as the engine in a car. If your BMR is low, your engine is like a Prius. It will sit with the engine on FOREVER and won't run out of gas. If your BMR is high, your engine is like that of a semi-truck. If you leave it sitting with the engine on, the gas will go quick (given that both vehicles have the same amount of gas). When it comes to fat loss, a higher BMR is optimal because it'll allow you to handle a caloric deficit in a much healthier way. Having a BMR of 2,000 calories and eating in a deficit at 1,700 calories would be more tolerable (because you could eat more) than a BMR of 1,100 calories and eating in a deficit of 800 calories. Ya feel?

How do you improve your BMR?

One of the best things you can do to increase the amount of calories your body burns at rest, is increase the amount of lean muscle that your body has (more on that later). Muscle takes a lot of energy/calories to maintain, so the more you have, the better. And again, I'm not talking bodybuilder muscle. Even a few pounds of lean muscle can make a difference.

Here's a simple calculation you can do to estimate your BMR: BMR = 370 + (21.6 x lean mass in kg)

Not only is a high BMR important when it comes to fat loss, but so is your TDEE. TDEE stands for total daily energy expenditure. Simply put, the amount of total calories you burn in a day. This includes calories burned from BMR, exercise, walking, digesting food, everything that uses fuel. Increasing your total calorie burn or TDEE is another great way to promote fat loss. The more calories your are burning in a day, the easier it will be to eat in a caloric deficit.

Here's how you can estimate TDEE: TDEE = BMR x 1.3-1.7*

*Note - 1.3-1.7 is a multiplier depending on your activity level throughout the day. If you are sedentary, use 1.3. If you are extremely active (like a personal trainer or construction worker) use 1.7.

Once you know your BMR and TDEE, it's time to figure out the size of your deficit.

Determining the size of your deficit should be a reflection of how soon you want to reach your goal, as well as how you want to live your life while working toward the goal. If you're someone who wants to reach your goal real quick, and will do absolutely anything it takes to get there, a bigger deficit may be better. If you wan to take it slow and smell the roses, a smaller deficit may be better. For example, if you enjoy getting drinks with your friends, eating out a ton, and know you will slack off here and there, decreasing the size of your deficit and prolonging your deadline may be a good idea. Either way, be extremely realistic and honest with yourself. Another thing you may want to consider is the end game. Think beyond your goal. Do you want to get to your goal quick, and then focus in on preventing a rebound? Or, would you rather take a year or so to hit your goal knowing that your new body will be easier to maintain down the road? I say this because usually goals that are achieved with more drastic measures usually take drastic measures to maintain. Think about all the things you have done in the past that gave you immediate results. I'm willing to bet that soon after you got those results, you plateaued, and then eventually put all the weight back on, if not, even more. So, take that into consideration. If your long term goal and end game is a healthy and lean physique that is easy to maintain, I always recommend going slow and steady. Rather than aiming to lose 20 pounds as quick as possible, aim to lose 20 pounds in a year while maintaining muscle mass and developing healthy eating habits. Going that route will make living lean and healthy a lifestyle instead of a regimen.

Being aware of your genetic makeup, your BMR/TDEE, and the size of your caloric deficit will help you create a path toward fat loss. But, all that fat loss isn't going to matter if you don't have any muscle to show off.

BUILDING MUSCLE

As I stated before, muscle is gong to be a key component to that toned and defined look. It will aid in increasing the amount of calories you burn at rest (making fat loss easier), as well as giving you the definition you're looking for at higher body fat percentages. Whether it's a 25-year-old trying to build a six-pack, or a 45-year-old wanting to make her arms and thighs less flabby, I always recommend thickening the muscles in those areas. The thicker and more dense those muscles are, the more they will pop even at higher body fat percentages. When you build the muscles in your problem areas, looking toned and defined will be easier since you won't have to get to extremely low body fat percentages just to see a bit of muscle.

The key factors that play a role in building muscle are similar to losing fat:

1. Genetic Makeup

2. Basal Metabolic Rate and TDEE

3. Caloric Surplus

When it comes to building muscle, genetics play a big role here just as much as they do in fat loss. Certain individual's genetic makeup makes it easy for them to put on muscle, whereas others may have genetics that simply takes more work to build lean muscle. It is what it is. Some of us were born with that, and some of us weren't. We can't sit here and complain about how it's unfair, but what we CAN do is figure out what it takes to build lean mass.

Knowing your BMR and TDEE is extremely important as well, because it'll allow you to calculate how many calories you should eat in a day in order to be in a caloric surplus. More often than not, muscle growth comes from eating more calories than you burn in a day, along with proper training. Only in novice exercisers might you see an increase in lean tissue while in a caloric deficit.

Treat your surplus the same as you would your deficit. The bigger your surplus is, the more risk you run of putting on body fat. So, if you want to stay as lean as possible and don't mind taking your time, make your surplus smaller and slowly increase your caloric intake as your body adapts. Keep track of your weight and make adjustments as needed.

MAKING ADJUSTMENTS

Whether you're trying to lose fat or build muscle, keeping track of the changes your body makes is going to be essential. One of the ways I do this with my coaching clients is by monitoring weight changes. Whenever I'm working toward a specific goal I do this as well. Each day, I weigh myself first thing in the morning. I keep a log of those weights in my phone, and figure out the average at the end of each week. If my goal is fat loss and I see changes in the wrong direction, I may decrease my caloric intake. If I see changes in the right direction, I'll leave things as is until I maintain/plateau. Knowing exactly what your body is taking in and putting out will enable you to make changes to your regimen that WILL work.

TAKEAWAYS

Looking toned and defined simply comes down to losing body fat, and having dense, lean muscle underneath to show off. If you want to lose body fat, live in a caloric deficit and make adjustments when needed. If you want to build muscle, live in a caloric surplus and make adjustments when needed. No matter what, keep track of everything you're doing that way you can identify problems and make solutions.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

Five Reasons Women Should Lift Weights

I'm sure you've heard the rumors: "Lifting weights makes women big and bulky. Lifting weights keeps women from being lean and toned. It's too dangerous. Lifting can make you look like a dude."

Well here's the truth:

All of those rumors are complete garbage and they keep too many women from hitting the weight floor to experience the many benefits of weight training.

It turns out that the fitness goals you have might not be reached by hitting the boutique yoga studio or stepping sideways up the stair master. if you're looking for a gym routine for beginners or you'd like to mix up your routine, then weight training can be beneficial. Weight training is the most effective method ladies can use in order to achieve almost any body composition goal.

So ladies, drop those mats and hop off the treadmill. It's time to prioritize those weights!

1. BOOST YOUR CONFIDENCE

Do you remember the first time you tried something? I'd be willing to bet that you were nervous. Take flying for example. Were you nervous as soon as the plane took off? Perhaps the first time you felt turbulence? It's the same with lifting weights. I completely understand the feeling of being intimidated and nervous for the first few times. But after a few weeks, I felt like a pro. And guess what? It's not because I'm a guy. It's because I accepted fear and decided to face it. I realized that everyone there had been in the same shoes at some point in their life. You don't need to be a guy to know what you're doing in the gym. You just need some experience under your belt and it all starts with one workout!

Once you've been at it for a while, people will start complimenting you constantly outside of the gym. Do you know what they WON'T ask you? "Oh my gosh you look great! Do you do yoga?" "Wow, I can't believe your transformation! Did you step sideways up a stair master?" Instead, all they'll ask is "You look amazing! What do you do to look like that?" and all you'll say is "Oh why thank you, I lift." Boom. You lift. And as a result, you're strong, lean, and sexy.

2. MORE EFFECTIVE FAT BURNING

Doing cardio for 30 minutes per day is nice. It's good to get some physical activity and burn some extra calories. Do you know what's even better? Burning fat on a consistent basis while you're working out AND resting. How do you do that? By building lean muscle tissue. The more muscle tissue you build, the more fat you can burn while you train, rest, and sleep. Who could say no to that?!

3. FOR THE RIGHT CURVES

Positively changing your shape can affect the way you fit into your clothes as well as highlight all the right curves. You know that toned shape you've always been yearning for? The one that apparently only comes from lifting light weights? Well, it comes from a well-constructed weight program that highlights strength training and muscle building. Yoga and cardio alone can't do that as well as weight training can. Cardio and yoga are great, but are only best for your goals when incorporated within a weight training program.

4. INCREASED ENERGY

Feelings of being sluggish often come from a sedentary lifestyle. A study done by the National Institute of Health concluded that resistance training showed increases in energy expenditure, fat oxidation, as well as metabolism during rest and sleep (Kirk et al.). Instead of mo' money mo' problems, you'll be saying mo' muscle LESS FAT.

5. STRESS RELIEF

We've all heard that exercise is a great way to manage stress. So what makes resistance training so great for stress relief? On a fact-based level, people who lift on a regular basis have been shown to handle situations more positively than those who don't (Stone, Sands, and S.).

On a Poehlmann Fitness based level, I am a firm believer in the correlation between weights and attitude. It isn't proven through research and studies that I've come across, but I've found in myself and others that lifting weights and sticking to a routine allows us to attack life with more of a tenacious attitude. Whether it's earning a promotion or finishing a book, I believe resistance training can improve our determination to succeed outside of the gym.

LIFT SOME WEIGHTS!

Ladies, lifting weights does NOT make you bulky. You don't have enough testosterone in your system to react to weight training the same way guys do. But, you have the best balance of hormones in your body that can allow you to be fit, lean, sexy, and healthy while sticking to a program that fits your goals. Whether you're looking to see more results with a new workout or you're trying to find a gym routine for beginners that meets your expectations, weight lifting is a step in the right direction.

Have some questions about weight training and/or finding the right program for you? Send me an email at adam@poehlmannfitness.com. I'd love to help you. Thanks for reading! :)

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out at application here.

REFERENCES

Kirk, Erik P., et al. “Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation.” 41.5 (n.d.): n.pag. Web. 25 Sept. 2016.

Stone, Michael H., William A Sands, and William S. Principles and Practice of Resistance Training. Leeds: Human Kinetics Publishers, 2007. Print.