Diet Soda’s

Lets get your brain churning!

Avoiding sugar is a smart move on your part.  Replacing it with an artificial sweetener is a bad move!  Artificial sweeteners still keep the body craving sugar. Therefore, you are in a constant battle to stay away from the deserts! Artificial sweeteners are a bad choice because of the damage they will do to your body.  I am referring to aspartame, which is in so many of our beverages and bodybuilding supplements.  Aspartame, when ingested, is converted to formaldehyde.  What is formaldehyde? If you can remember your high school biology class, then you will remember the preservative that the cats, pigs and organs floated in- that is formaldehyde.

Formaldehyde is listed as an environmental toxin by the EPA , and when ingested in the human body, it causes widespread nerve damage: damage to the optic nerve, brain cells, and the nerve cells that control body movement.   Any human being valuing their mind and bodies can easily see how this sweetener can cause cancer and ruin your life.   Obvious side effects of ingesting aspartame are migraine headaches, muscle tremors, vision problems, and mental confusion.  Now I am beginning to figure out why diet coke is so bad.

Why does the FDA allow the use of aspartame?  Well, in 1985 Donald Rumsfeld, The CEO of Searle Laboratories (manufacturer of Aspartame) at the time, was appointed to Ronald Regan’s staff.   Once on board he promoted Arthur Hull Hayes as the FDA commissioner.   Since aspartame was developed no FDA commissioner in the 16 year life of aspartame approved of it until Rumsfeld and Hayes had power.   Are we seeing the pattern here?   CEO of company gets power to hire someone that can approve his product resulting in huge profits! Aspartame is a neurotoxin and that is why it’s ILLEGAL in Europe… Welcome to America! Where money is man’s only desire!

We all know how important it is for you to reach our optimal genetic potential.  Ingesting aspartame will not allow you to reach your peak performance.  When a component within the body does not perform properly, in this case your nervous system, there will be a domino effect causing the whole body to be stressed and to under perform.  So why do we keep eating or drinking this stuff?  I mean I love Diet Coke but now after researching and speaking to some nutritionists, I am going to stop drinking it… or maybe indulge less frequently.  Further reading:  How aspartame became legal timeline

Drink Your Way Thin?

If you’ve been interested in fitness and health for more than a minute, then you know by now how important drinking plenty of water is for getting your body into top shape.

But do you drink enough water? And is it really going to impact your results?

Why Water Matters

Your body is made up of 60% water, which is incredible when you stop and really think about this fact. All day long you are constantly losing water by sweating and going to the bathroom – and this water must be replenished in order to keep your body is healthy, working order.

Many health authorities believe in the 8×8 theory: drink 8 (8oz) glasses of water throughout the day, or roughly half a gallon. However, a growing sector of fitness and health professionals are speaking out against this theory, stating that it is simply too little to keep you properly hydrated.

Those behind the movement to drink more than 8×8 per day are stating that the only way to truly stay hydrated is by sipping on water constantly throughout the day, and by making the effort to drink water when one doesn’t feel the signs of thirst.

Studies have come out that seem to prove that drinking more water throughout the day leads to better brain functioning, fewer headaches and physical performance.

Conversely, when you are operating in a state of mild dehydration you will experience diminished brain functioning, more frequent headaches and a decline in physical performance.

Does More Water = More Fat Loss?

Yes, it is quite likely that drinking more water will facilitate faster fat loss results. This is primarily due to two factors:

1. An increase in metabolism: Studies show that drinking water temporarily boosts metabolism for an hour or so. Drinking cold water will spike your metabolism even higher. This means more calories burned, and more pounds lost.

2. A reduction in appetite: Staying properly hydrated helps to reduce dehydration signs that are often mistaken for hunger. It is also a viable strategy to drink a full glass of water immediately before a meal in order to reduce the calorie intake of that meal, leading to lower overall calorie intake for the day.

Hydration and Health

Staying hydrated is going to help you lose fat quicker, but that’s not the only benefit that you will experience. The following are all health improvements that you have to look forward to when drinking water throughout your day:

  • Lower Risk of Cancer
  • Reduction in Constipation
  • Decreased Risk of Kidney Stones
  • Healthier Skin and Less Acne

It’s clear that drinking water throughout the day is an important part of being healthy and reaching your fitness goals. One of the best ways to make sure that you meet your hydration goals is to keep a large water bottle with you at all times, and to refill it every time that it is empty.

I’m here to help you reach your fitness and fat loss goals! If you are not yet one of my beloved clients, and you are struggling to meet your fitness and fat loss goals, then give me a call or reply to this email.

I can’t wait to work with you! Contact us HERE!


Beware of Sports Drinks

Sports drinks are designed to refuel and replenish an athlete’s body after intense physical activity. These drinks are filled with the calories and sugars needed to fill exhausted muscles with new energy, which is fantastic for the track star who only has 40 minutes of recovery between competitive events.

HOWEVER for the fitness enthusiast in pursuit of fat loss, the sugars and calories found in these sports drinks can undo all of the hard work that you just did in your workout! Yes, these drinks taste good and are marketed to fit, active people, but always be aware of the calorie and sugar count before deciding if you should include it in your diet.

As we learned above, water is your most effective drink for reaching your fitness and fat loss goals.

3 Essential Snacking Tips

A big part of eating for fat loss is keeping your metabolism going all day long with small, sensible meals and snacks. In theory, this is simple and easy: eat a little something every 2-3 hours throughout the day.

Unfortunately very few people do it right, resulting in frustrating weight gain.

The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes.

Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…

Snacking Tip #1: Watch out for added sugar.

Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.

This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.

Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size.

When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.

If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums.

Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!

Snacking Tip #3: Homemade and made-in-nature are best.

As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

When possible, stick with whole foods found in nature and snacks and meals that you make at home.

Are you participating in a consistent, challenging exercise program? If not then give me a call or shoot me an email today. Let’s get you started on the best exercise program that you’ll ever try! Click HERE to contact us!

CUT BACK ON SUGAR (28 day plan)

If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

WEEK ONE

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

WEEK TWO

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

WEEK THREE

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

WEEK FOUR

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then reply to this email, or give me a call today!

I’d love to help you achieve a substantial drop in body fat before summer.

Click HERE for more information!

Can Food Addiction be Cured?

The average American has a dysfunctional relationship with food. This is simply because of it’s availability. Our culture is centered around food. We eat when we are happy, sad, and bored…because we can! This has caused us to be disoriented when it comes to how to eat, what to eat, when to eat, and when to stop! Along with societal pressures, this is has given rise to eating disorders and a staggering obesity rate.

Processed foods and the irresponsibility of large food companies is causing mass confusion about what is healthy and what isn’t. These companies have stripped away vital parts of whole foods, added chemicals, and sweeteners and marketed these foods as “healthy”. As a result, people have developed food addictions.

I personally do not believe that food addictions are caused by genetic psychological disorders. What I do believe is that people self-medicate with processed foods because of the physiological effect that it has on the brain. Have you ever heard of someone having an addiction to apples or broccoli? Me neither.

Our bodies are genetically coded for survival. That means that behaviors that ensure our survival are “rewarded”. This reward response occurs in the Limbic System of the brain responsible for our emotions and biological drives such as hunger and sex. When you eat, our brains release a chemical called Dopamine (along with serotonin), which acts upon the limbic system and gives us a sense of pleasure. Some foods elicit this response better than others. Concentrated sugar has a major impact on this response because it is absorbed quickly by the body. This is because sugar is further broken down into glucose, the body’s primary energy source.

While some whole foods have naturally occurring carbohydrate (sugar), other nutrients are also found with it. Other nutrients such as fiber, fat, and protein balance the effect that the carbohydrate has on blood sugar levels. This is important because the higher blood sugar levels rise, the quicker the body tries to clear it from the blood stream using a hormone called Insulin. Insulin is the hormone that allows nutrients from the bloodstream to be taken up by our cells.

When a person consumes concentrated sugar over time, the body’s insulin response begins to weaken because the cells that are responsible for secreting insulin become desensitized to glucose. That means, it takes higher and higher amounts of glucose to signal insulin to be released so that the cells can receive nutrition. When cells become “starved”, a hormone called ghrelin is released to “tell” your brain that you are hungry and dopamine levels drop until you eat again. This may be responsible for why food cravings occur, especially to sugar.

The answer to this problem is to slow the transit of foods in your system by regularly drinking water and eating whole foods full of protein, fiber, and healthy fats. The hormones responsible for telling your brain that you are hungry or full are also controlled by the stretching of the stomach and small intestine. Foods with high fiber, protein, and water content stretch the stomach and small intestine signaling leptin to trigger satiety. Sugar and processed carbohydrates, on the other hand, move faster through the digestive system because they are absorbed quickly by the body. The faster something is digested, the more ghrelin is released to tell you that you’re hungry. Eating nutrient-dense foods will eventually fix dysfunctional insulin and hunger signaling responses. Another way to fix the problem is through Intermittent Fasting (IF), which can reset the insulin and hunger signaling response.

Intermittent Fasting

Intermittent Fasting (IF) is one of the newest dietary strategies being studied specifically for its fat loss effects. IF involves going short periods without food, such as 24 hours once per week or 16 hours each day. Some of the positive benefits include an increase in immune system function, improvement in blood lipids, improvement in brain function and mental clarity, improvement in insulin signaling, and increase in fat utilization as fuel.

Here’s how it works. When you eat, it takes several hours for your body to break down the food and clear sugar, fat, and protein molecules from your bloodstream. Where these nutrients go depends on many things including your metabolic rate, nutrient demand, and the amount of insulin utilized to clear these molecules from the bloodstream. Most importantly, the more insulin that is utilized, the higher the potential to store those nutrients as fat. When you fast, insulin levels stay low and fat becomes released from fat cells into the bloodstream to be used as energy. When it’s time to break the fast, chances are, your body will respond quickly with insulin and you may even feel full sooner.

While there are mixed results on the effect of IF on fat loss, there is a very logical reason for doing it. It allows you to engage in gradual caloric restriction as opposed to sharply decreasing it. This is important because a rapid decline in calories, especially when exercise is a part of the weight loss plan, can cause hormonal imbalances to occur. This will most definitely halt your fat loss progress and may even cause you to gain weight. IF allows you to restrict your calories for a relatively short period of time and then return to a normal eating pattern.

Intermittent Fasting and Food Addiction

Have you ever felt like you are addicted to food, especially sugar? This is because your brain releases dopamine in response to eating carbohydrates, and more specifically sugar. This is because your brain utilizes about 25% of your total carbohydrate intake to maintain its function and is also easily broken down and taken up by the body to be used as energy. It is a survival mechanism.

Dopamine is known as the “pleasure” hormone. It acts upon the pleasure center of your brain to “reward” you for behaviors that ensure your survival. When you expose your system to sugar frequently your body needs more and more sugar to get the same dopamine release because the receptors that recognize dopamine, become desensitized. There is some evidence to suggest that IF can reset your dopamine response to eating because you deplete your body’s carbohydrate stores during IF.

Adam Eckart MS CSCS FDN-P
Co-Founder, Critical MASS Training Systems
732.889.3319 ext. 2

P.S. For more information on intermittent fasting and other nutritional weight loss strategies please give us a call or email us.

How Training Less can Help you Lose More!

Let’s play out the following scenario.

You are 30-40 pounds overweight. Recently, you’ve decided to make a change. You want to feel better, look better, and increase your energy levels. Through logic and some research, you’ve determined that eating whole foods including clean sources of protein and hearty vegetables will support muscle gain and energy levels. Additionally, you understand that by reducing refined sugar and processed carbohydrates, you’ll begin to shed some body fat. Last, but certainly not least, you’ve decided to increase your activity levels by exercising more, taking the stairs, riding your bicycle to local destinations and adding other logical ways to integrate movement into your lifestyle.

Let’s fast forward a few months. You’ve been extremely consistent. You’re down 25-30 pounds and approximately 75% of the way to your goal. However, you’ve noticed that your weight loss has diminished week to week. During your first few weeks, you lost 3-5 pounds per week, but now you’re losing 1-2 pounds every other week. You reexamine your exercise levels and dietary choices, picking through each meal plan with a fine-tooth comb. You may ask yourself “what can I eliminate to catalyze my weight loss?” Logic is telling you to start eating less and exercising more and so you implement this strategy for a few weeks.

It worked. After a few weeks of eating less and training more, you’re down another 5 pounds. You continue this strategy and max it out by eating as little as you can to sustain your wake hours and workouts. Another couple of weeks go by and, suddenly, seemingly to come out of nowhere, you hit another wall. You’ve ceased losing weight or, worse yet, gained weight. You wake up tired, don’t feel like working out, and generally lack the motivation to do anything else but eat and sleep. Your weight loss journey has come to a screeching halt.

Let’s examine.

This result is all too common for many people. In fact, you’ve most likely heard of the term used for the cycle of losing weight and gaining it all back. It’s called the “yo-yo” effect. In some cases, the rebound weight gain can be worse than where you started!

This is all due to something called the law of conservation of energy. Yes, it’s a term used in physics to explain that energy is neither created nor destroyed, but rather, it changes energy states. A simple way of explaining this law is: energy in is equal to energy out.

Let’s use the following example to illustrate. Say you want to roll a bowling ball up a hill. You try several times, but the ball only goes so far up the hill before it rolls back to you. You decide that you need to put more energy (force) behind the bowling ball to reach the top so that it will roll down the other side. So you put more energy into the ball so that it reaches the top and it finally rolls down the other side. Observe that you had to continuously put energy into the ball until you reached the top. Keep in mind that friction between the surface of the ground and the surface of the ball is partly responsible for the amount of force needed to get the ball over the hill. Friction slows the ball down. So we must overcome that friction, the weight of the ball, and the height of the hill.

Let’s compare the ball to your body weight and the energy required to push the ball over the hill to your metabolism (the net amount of energy required for your body to maintain its processes such as brain function, breathing, digestion, circulation, and movement.) The hill, of course, represents what changes (effort) must occur in order to affect weight loss. Using the example above, you must continuously increase your energy levels to build the metabolism you require to lose weight (mostly from fat).

It’s well understood that relative increases in your metabolism help your body change its composition, or it’s ratio of fat to lean muscle. One common way to increase your metabolism is to exercise. Exercise is specific stress placed on the body. The body utilizes energy stores to compensate to be able to handle that same stress in the future with less energy being utilized. In other words, your body becomes more energy efficient. When you weight train, more muscle is built to handle more stress. When you perform cardiovascular training, the compensation occurs at the cellular level, where more organelles called mitochondria, responsible for creating cellular energy, are developed.

Metabolic “friction” occurs under the following conditions. 1) You reduce your energy input (food) to the extent that it reduces your energy output (metabolism). 2) You increase your energy input (food) without utilizing that energy making the weight of the ball (you) greater, creating more friction.

These conditions do not happen all of a sudden. They happen as a result of momentum in that particular direction. Meaning, a shift in momentum is created when a particular behavior occurs over time. That is why, in our scenario, when you reduced your food intake and increased your exercise levels, you lost some weight. However, you lost the additional weight simply because you reduced your intake levels forcing your body to utilize reserves. You stopped losing weight because with the reduction in energy consumption, a reduction of energy production occurred. It just took a week or so to experience that effect. Realize that in order to continue building muscle (and therefore, your metabolism) you must continue to produce enough energy to exercise above and beyond your normal level. That can’t be done if the energy you consume is less than the energy required to create a metabolic shift upward. 

Make sense?

We’ve analyzed the big picture when you reduce your energy intake and increase your exercise levels to boost your weight loss progress. A reduction in caloric intake combined with an increase in exercise levels will only take you so far before you are stopped dead in your tracks. This effect is known as overtraining. 

What are the internal mechanisms responsible for this effect?

Enter a concept called Adaptive Reserve. This is the term used to describe your body’s ability to call energy reserves into action during times of acute stress (known as the Stress Response). Then, when that stress has abated, your body has the opportunity to restore those reserves. When stress is perceived, your adrenal glands put out two key hormones called adrenaline and cortisol. These hormones aid the body in utilizing stored nutrients (carbohydrates, fat, and protein) found in muscle, the liver, and the blood stream to create energy. Recall that the nutrients we eat not only help create fuel for energy, but they also help synthesize hormones, repair bones and tissue, and support immune function. A problem occurs when we are not eating enough raw materials to help create an anabolic (state of building) internal environment. We, in fact, create a catabolic (to break down) environment. When you are in a catabolic state, you are utilizing reserves at a faster rate than you can replenish them. 

As we only have a finite amount of reserves, your body will reach an extreme point of self-preservation. A few things will occur. Cortisol released by the adrenals will eventually resort to breaking down muscle tissue and converting it to glucose for energy (also known as gluconeogenesis). An elevation in cortisol inhibits the production of thyroid hormone, which essentially, reduces your metabolic rate. Lastly, a reduction in caloric intake will trigger ghrelin production, the hormone released by the gut and stomach to increase appetite and promote fat storage. 

This stress response occurs via a feedback loop called the Hypothalamic-Pituitary-Adrenal (HPA) axis. When your brain perceives stress, the sympathetic (fight or flight) nervous system becomes activated and acts upon the adrenals to release stress hormones (adrenaline and cortisol). Once the stress has gone away, the brain shuts down the signaling of stress hormone production. Sometimes, the stress response can actually feel good. This is because your stress hormones help to increase your energy levels and reduce inflammation. However, if stress becomes chronic, the brain will continue the stress response and will cause a state of dysfunction leading to a loss of muscle mass, an increase in fat storage, and a suppressed immune system (leaving you susceptible to becoming sick). Essentially, your body shuts down.

Regardless of the type of stress (exercise, mental, emotional, internal), your body handles it the same way, the stress response. Therefore, all stress or stressors must be managed to promote an anabolic environment. In other words, if you increase your stress, you must also create balance by increasing your body’s ability to recover from that stress. Remember, the goal is to build muscle to increase your metabolic rate so that you can change the composition of your body weight to one of an ideal ratio of muscle mass to fat mass or until you are satisfied with the way you look. The only ways to increase your body’s ability to recover is to nourish and rest your body.

Here’s how to tell if you’re overtraining. Any one or more of the following can be a sign.

1. If you lack the desire to exercise or be physically active. Your body is trying to tell you it needs rest. Listen to it.

2. Soreness or muscle aches beyond normal. This means your body is not recovering well and your hormonal production is shutting down.

3. Sugar cravings. Your body craves sugar mainly because cortisol is made from sugar. Additionally, broken down sugar, glucose, is your primary source of energy so your body is going to want more of it.

4. Reduction in libido. This is a sign that your sex hormone production is slowing. This happens because your body steals a hormone called Pregnenalone to make cortisol. Pregnenalone is the master hormone that makes all other hormones. When your body “steals” pregnenalone, all other hormone production becomes affected. Women may actually experience late or missing menstrual cycles.

5. Sleep disturbances. This is mainly due to drastic swings in your blood sugar. When your blood sugar drops at night, your body will release stress hormones to help free energy from storage. 

Here’s what you can do to avoid overtraining.

1. Engage in mainly low and moderate forms of exercise. Ramping up your heart rate to near maximal levels for 60 minutes straight, 6-7 days per week is a sure way to hit the wall. If you’re going to ramp up your heart rate, only do it once or twice per week for no more than 60 seconds at a time and less than 30 minutes in total duration.

2. Find practical ways of adding physical activity to your day. Take the stairs, park farther away, ride your bike to work. You get the point. Out of seven days, weight train 2-3 days, high intensity 1-2 days (sprints, bootcamp, kickboxing), recreational activities (active recovery) 1-2 days (yoga, golf, walking), and complete rest (passive recovery) 1-2 days. You must build recovery days into your routine where the majority of your week is either active or passive recovery. Weight training and high-intensity intervals are considered hard-effort days, active recovery activities are considered medium-effort days, and passive recovery days are considered light-effort days. Create a plan using these terms.

3. Try calorie cycling. On hard-effort days, try adding 2-3 more servings of carbohydrates such as sweet potatoes, brown rice, and quinoa. On medium days, keep your consumption at baseline. And on light days eat small meals and graze throughout the day. (Contact us for more information on our Nutrition Coaching)

4. For every period of consistent training, take off from training for about one-quarter of that time. For example, if you train consistently for 4 weeks, take off from training for one week. This will allow your body to recover and grow. You may even experience weight loss during that period.

Adam Eckart MS, CSCS, FDN-P
Co-Founder Critical MASS Training Systems
criticalmassnj@gmail.com
732.889.3319 ext. 2

 

For more information on our training and coaching programs, please contact us for a FREE Program Strategy Session.