Packing on slabs of muscle is easy for those who have all the time in the world to train, eat, and rest. Unfortunately, 1% of us fall into that category. The question then arises as to what to do for those of us who are "running" on the corporate treadmill that keeps increasing in speed.

Admit it, you’ve fallen prey to corporate work hours, your significant other may complain you are not spending enough time with the kids, you are consistently traveling for work, your nutrition has gone to pot, and frankly, you are beaten by life. Does this scenario sound familiar? Well now it’s time to do something before your washboard turns into a bowl full of jelly.

Sometimes weights aren't always available when you travel, which would at least allow you to maintain or improve your physique; fortunately, there's a workout for you too. Weights aren't crucial to improving your physique; let's take a look at some exercises that can not only maintain your hard earned muscle, but even improve your physique. If nothing else, it's a great way to add some variety (even if you are still using a gym).

Workout A

Walking lunges across hotel room floor (at least 10 repetitions for each leg)

Superset with

25 pushups with hands shoulder with apart

Repeat set 3 times

Duck walks (squat into the lowest comfortable position and walk forward from one side of the hotel room to the other. Continue walking repeatedly for 30 seconds. Stand to shake out the legs and repeat 3 times)

Superset with

25 pushups with hands in a triangle position

Leap Frog (you don’t need to ask your co-worker to play with you; this can be done across the room on your own. Squat as low as possible, leap (without hitting your head on the ceiling). Do so across room.

Superset with

Bodyweight triceps extensions (place your hands on the dresser or other stable furniture with your feet about 4 feet away from the furniture [the lower the furniture and further away the feet, the more difficult the exercise]). Lower your head by only bending your elbows (thinking of upside down skull crushers). Return to starting position.

Workout B

Military pushups (this if for the more advanced. Get into a handstand with feet against the wall or with friend holding your feet. Lower your body towards the ground and pushup to starting position). Complete 10 repetitions.

Superset with

Rear delt lifts (lying on back with arms out to side (making a cross with body and arms). Bend arms at elbow so fingertips are pointing towards the ceiling. Raise your upper body keeping only elbows and butt touching the floor—for the more advanced, raise the entire body off the floor). 10 repetitions

One leg deadlifts (raise one foot off the ground and behind the body. Squat down as low as possible until back leg is just above the floor. You may have to hold onto something for balance to start). Repeat 10 repetitions on each leg

Superset with

The Plank (keep only feet and forearms on the ground; raise body off the ground keeping your body in a straight line). Hold for 25 seconds

Nutrition On The Go

So now you’ve accomplished your exercise goal for the day, but what are you going to eat? With my schedule I’ll be traveling from the last weekend in September basically straight through the first weekend of November, with some short stays at home. Hotel food gets redundant. It’s hard to encounter a restaurant that can cater to a healthy guy’s lifestyle. You have to get creative.

If you travel regularly, I have a few suggestions.

First, pack some MRP’s and a shaker bottle. Second, pack some high quality nutrition bars. Third, if it’s a long flight, pack some fruit; the tiny bag of pretzels the airlines give you won’t do much to stave off hunger and catabolism for long flights. I recently flew across the country so I had several whole grain bars in my bag, two apples, a baggie of mixed nuts, and a ziplock bacg for “garbage.” I ate as soon as possible before the plane took off and ate soon after we landed. You can also have a shaker bottle full of water, then dump in a MRP, to give you a nice dose of protein; don’t mind the stares you may get on the plane, they are merely from jealous folks who are “enjoying” their liquid sugar from the beverage carts.

The plane ride is now over, but what do you do the rest of the trip to not ruin your entire physique? First, locate a grocery store nearby your hotel. Second, make a trip to the grocery store and buy some non-perishable foods (unless the hotel offers a refrigerator-then buy perishable items like I’ve been doing). If your room has a microwave, throw in a couple of packets of oatmeal and some water for a quick, no hassle meal that’s great for you.

No matter how busy your schedule, there is always time to eat well and train. While the conditions may not be idea, or in your normal routine or pattern, throwing up your hands and giving up will do nothing more than cause you to quickly get out of shape, decrease your work performance, and make you feel sorry for yourself. You may not feel like you have time to exercise—you must MAKE time to exercise!

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

How many of you have heard from your clients or friends, “I am a hard gainer and no matter how much I eat, I can’t gain weight”? Maybe that is how you feel yourself. Or I’m sure many of you want to lose fat and maybe build a little muscle too. Even if your weight training goals are just to remain healthy and maintain your current physique, there are certain “rules” you should follow. Therefore, I thought I would compile a list of what I’ll call the “Ten Commandments of Training”.

1. Eat a balanced diet. Some of you may think I am a bit biased since I’m a dietitian; however, training is at best half the battle. If your goal is to pack on slabs of muscle, you can lift until the gym staff has to scrape you off the floor with the trash, but without refueling those muscles, your efforts are futile. It is actually after training, when you allow your muscles to rest, that they will grow. The best way to refuel and recover your muscles is by eating a sufficient amount of calories, high quality carbohydrates, proteins and fats. Similarly, if fat loss is your goal, it will be next to impossible to be successful if you change nothing about your eating habits and only increase your exercise. Not monitoring your food intake while training hard is like riding a bicycle with one flat tire; sure, you may get to your destination, but there will be ton of wasted effort.

2. Keep a food log. This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain. This will allow you to see what foods or food groups you may be missing or limited in, what foods you can eliminate or reduce if your goal is to lose weight, or just closely monitor your intake if you are trying to gain muscle and limit fat gain.

3. Keep a training log. Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your physique that a particular exercise or series of exercise is effective and maybe some that is not. Similarly, it will help you track your progress to ensure you are on track.

4. Vary your routine. To be ultimately successful in the gym, you need to vary your workouts. In fact, there is no other aspect of your life that is stagnant—why should the gym be any different? However, this probably describes many of you: Monday is chest day, in which you start with 3 sets of 10 reps on flat bench, followed by 3 sets of 10 on incline press, and maybe 3 sets of 10 for dumbbell fly’s. You then move to triceps, where you do pushdowns and maybe lying tricep extension. The rest of the week follows suit. You always pair back and biceps together, legs are granted their own day, and shoulders fit somewhere in the mix. Mix it up-do a different body part(s) on Monday’s, do dips instead of flat bench, pushups on a stability ball, 4 sets of 5, whatever. If you do what you’ve always done, you’ll get what you’ve always gotten.

5. Rest!!! When was the last time you took some time off from training? Go ahead, get out of the weight room for a week. I’ll rarely tell you to be a couch potato, but here’s your opportunity. OK, fine, don’t undo what you’ve worked so hard at by sitting with the remote in hand and a bag of chips at your side for a week straight, but being active doesn’t mean you must live in the weight room. Remember, growth happens during recovery, not when you’re in the gym. If you hit the weights day in a day out, you are never giving your body a chance to recover. A week off now and then is great for the body and I bet you’ll come back stronger.

6. Stretch. I bet there are a lot of you out there who do not stretch at all or if you do, stretch the muscle you’re going to work for about 5 seconds. Stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury. Make sure you leave plenty of time to stretch after your workout, do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds. I’m not asking you to mimic Gumbi, just do some basic stretches. Heck, try a yoga class for a change of pace.

7. Lift heavy weights. If I had a nickel for every time I heard “I don’t want to lift too heavy because I will get bulky,” I would be giving Trump a run for his money. Yes, I’m picking on the women here because they are usually the group who is afraid of looking like Hercules. But flapping your arms with 1 lb dumbbells like you are trying to take off will do nothing more than bore you to tears while you claim that weight lifting is useless. Challenge the muscle and lift heavier weights within your comfort zone.

8. Use proper form. I know I was guilty of this the first day I stepped into my high school weight room. I was trying with all my might to bench press 135 lbs since I saw someone else using that weight. Any ounce of “coolness” I had as a gawky freshman left my body faster than the weight falling straight to my chest. I would have rather been injured than suffer through the embarrassment of an upperclassmen “rescuing” me from underneath the bar between his laughing in the corner. I looked like I was having a seizure as a squirmed and twisted to get that weight up. Save yourself from the embarrassment and more importantly a potential injury. If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you.

9. Cross train. Weight training is a great form of exercise, but you will ultimately be much better off health wise if you try different activities (both aerobic and anaerobic in nature). Hit your local high school and run some bleachers, ask a friend or spouse to play tennis, swim, do some sprints at the local track, pull together a group of friends for some flag football, mountain bike, etc. The list can go on forever, but cross-training will not only make you stronger, it will help your body recovery by hitting it with varied movements, and will also decrease your chance of injury.

10. Drink like a fish. My college days are over; I’m talking about non-alcoholic beverages. Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be a decrement to your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Shoot for 8 cups of water for every 1000 calories you consume (that is ½ gallon for every 1000 calories). Of course this is most important during the summer months when the mercury is nearing triple digits, but should not be negated during the colder months too.

Keep these “rules” in mind to help keep you healthy, strong, and injury free.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

Fueling your body takes effort. It’s much easier to run out the door without breakfast, stop at a fast food restaurant for lunch, and throw some money in a vending machine for a snack loaded with refined carbohydrates and trans fat rather than taking the time to plan ahead so you are putting high nutrient foods in your “tank,” so to speak. Think about the last time you were on a long trip; did you take some healthy options or did you rely on the myriad of “health foods” that rest areas or planes offer? Maybe at work you’ve been burning the candle at both ends and not doing what it takes to perform at your peak; either physically or mentally. We’ve all probably found ourselves in these types of situations. Fortunately there are options.

When talking with folks about weight loss, weight gain, or just health, I always recommend they are prepared for anything. You never know when you’re going to be driving home from work for a seemingly normal day to go home and eat dinner, when you get a flat. Or maybe there is unexpected traffic from an accident. Next thing you know, you get home one hour later than expected, and you’re now so hungry you’ll eat anything that gets in the way—even if it’s the door to get into the house.

Like meal replacement powders, nutrition bars should be part of your “safety” arsenal and are great as snacks to keep you going in the middle of the day. Plugging in a blender in your car or on an airplane doesn’t always work so well, but pulling a bar out of your glove compartment does. Of course real food is the best option for all meals of the day; I’m not recommending replacing all your real foods with snack bars, but on occasion they can surely make life easier (and healthier) if you compare them to other available options. The only problem with many “nutrition” bars is that they are nothing more than a well-packaged candy bar, that tastes like you’re choking down chocolate covered chalk. So how do you pick a bar that suits your needs?

First or all, just like with foods, take a look at the nutrition label. Remember that the order of ingredients dictates how much of each is in the product. The first ingredient on the label is the one that is most abundant in the product and the further down the list, the less that is actually in there. If trying to gain some lean body mass, pick a bar that provides a good amount of total calories and is a good source of high quality protein. Bars are notoriously high in low quality protein; if hydrolyzed gelatin is one of the first ingredients, put the bar back. Let’s dissect some of the most popular ingredients in many bars.

Here’s a very brief synopsis of a few proteins you may see gracing the sides of bars.

Whey Protein
Before getting into some different components of whey, it’s important to first describe whey protein itself. Whey protein is taken directly from cheese production (think Little Miss Muffet, eating her curds and whey). The product is clarified, to remove the most or all of the fat and lactose, and dried into a white powder. The extent of isolation and purification then determines what type of whey is produced.

Whey Protein Concentrate (WPC)
WPC is one of the cheapest methods of whey production, leaving some other non-protein components in the powder in addition to protein itself. When compared to more expensive forms of whey protein, it contains a little less protein per gram, which is why it is less expensive, but this does not make it a useless form of protein. Whey protein concentrate has some specific components in it that are otherwise filtered out with the isolate.

Whey Protein Isolate (WPI)
WPI is more expensive because gram for gram, it contains more protein than other forms of whey. It also has higher levels of some immunoglobins and certain amino acids than other forms of whey.

Casein Protein
Casein protein is commonly found in dairy products (think lumps in cottage cheese). Casein is actually the curds part of the separated cheese (Little Miss Muffet apparently wasn’t happy referring to her curds as casein, she preferred to eat her curds and whey because it sounded catchier in the famous children’s poem). Because casein is highest in dairy products, it’s not surprising that it also contains more lactose than whey protein.

Protein Hydrolysates (all inclusive for all hydrolyzed proteins)
Hydrolyzed proteins are ones that have been enzymatically broken down. This process makes the protein more easily digestible because there is less work for your GI tract. Proponents of this form of protein promote its ability to be absorbed more rapidly (because it is essentially pre-digested).

Soy Protein
Soy protein is commonly used in many different bars. Soy offers another unique mix of amino acids. Soy is one of the higher quality plant proteins and its inclusion should not be shunned.

Now, depending on the type of nutrition plan you may be following (e.g., low or high carb), only certain bars may fit into your plan. Some bars include more carbohydrates; here are some of the more popular carbs included.

Whole Carbohydrates
Some of the better bars available use whole oats as a source of carbohydrates; oats are loaded with fiber and nutrients, so they’re great to have in a bar (and should be part of your meal plan, too).

Maltodextrin
Maltodextrin is a common glucose polymer (chain of glucose molecules) that is one of the more prevalent carbohydrates added to many bars. It is relatively inexpensive, causes a rapid rise in blood sugar (recommended post-workout) and adds sweetness (i.e. flavor).

Essential Fatty Acids (EFA’s)
Essential fatty acids are one of the more recent additions to quality bars. They are often added as peanuts, sunflower oil and/or flax seed, although flax seed. EFA’s are typically included to slow the rapid rise in blood sugar following a meal and for their known health benefits.

There are also a few ingredients you need to keep an eye out for and avoid like the plague. First and foremost is hydrogenated or partially hydrogenated oil. Companies often add hydrogenated oils to their products because it is a cheap way to make their product taste good; unfortunately they don’t include a coupon for an angioplasty too because too much hydrogenated oil (which give a nice dose of artery-clogging trans-fatty acids) is not heart healthy. The American diet is already filled with too many trans fatty acids; when someone is finally trying to make a healthy adjustment, like replacing a fast food meal or vending machine snack with a healthy bar, they would be shooting themselves in the foot. Unfortunately these are found in many bars, but should be avoided like the plague! There is no dietary requirement for trans fats, they are more harmful than saturated fats, they negatively effect blood lipids, and have been correlated to cardiovascular disease risk!

Similarly, high fructose corn syrup is a cheap sweetener used in many products that permeates most of the foods on store shelves. Unfortunately, it has also made its way too many bars. High quality products have never and will never contain such ingredients.

Again, snack bars should not be the mainstay of anyone's diet, no matter who you are; however, they can definitely make a nice addition for convenience alone - and many of them actually taste great. If you have you hold your nose, jump up and down, and almost pass-out just to choke down your chalky bar, it’s not going to have much benefit due to lack of compliance. On the contrary, if you have a product that is enjoyable and contains most of the positive aforementioned ingredients discussed, you’re in luck. Remember to read the labels and pick the product that best suits your needs in the categories of taste, convenience, and value.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

I once discussed how eating more frequently could be better for weight loss. While this may be important to many of you, others may be more concerned with enhancing performance, strength gains, and gaining lean body mass. It is those of you for whom this article is geared towards. This week I’ll discuss why eating the right foods more frequently will undoubtedly make you bigger and stronger—and this isn’t some over hyped ad; it’s real life, based on science.

You’ve probably heard that breakfast is the most important meal of the day. While this if difficult to refute, pre- and post-workout nutrition are tied for a close second, with “during” nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However it’s the actual time between workouts when your muscles grow.

The late Mike Mentzer used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles. If you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition. If you continue to train and don’t feed your body the nutrients it needs (adequate energy via macronutrients and nutrient dense foods), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, overtime this hole will not only “fill in” but will begin to overcompensate by overflowing or, growing larger by building more lean body mass. Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that post-workout nutrition is crucial for recovery. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.

As I mentioned, training results in muscle protein breakdown; therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100% protein status and go down to 50% from training, it would be better than starting at 50% and going down to 0% from training. In the second example you would always be trying to get up to 100%, whereas if you consistently fed your body the nutrients it needs, you would be better off.

A recent study investigated whether ingestion of a supplement (6 grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “what if my workouts last more than an hour?”

Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry, and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, for example, they need to stop to refuel. Think of your muscles as race cars; you don’t give them the fuels they need and they won’t perform.

So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received 6 grams of essential amino acids (equivalent to approximately 12-15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates, and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.

Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product—not soda!) would be wise.

There are a number of pre-designed formulas on the market. In general it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so are useful immediately before, during and after workouts.

So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about 8 times per day. Without getting into meal specifics, here’s an example of a day:

Meal 1
Breakfast

Meal 2
Pre-workout drink

Workout

Meal 3
During workout drink

Meal 4
Post-workout drink

Meal 5
Lunch

Meal 6
Afternoon snack

Meal 7
Dinner

Meal 8
Evening snack

Of course when I use the word “snack” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most American’s consider as snacks. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror; not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those; don’t let anyone or anything get in your way.

Until next time, here’s to good health!

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

Don’t get too excited, guys and women, I’m talking about cheating on your diet, not your significant other. After all, I’m a dietitian, not a private eye. The truth is that even if you’re committed to a healthy lifestyle (you know, you eat well, exercise regularly, rarely overindulge), temptation is still everywhere. If you’re not careful, one loving look from a juicy burger (with bacon, mayo and cheddar) across the room could be the end of you. An innocent night out for hot wings and beer may result in your being a “bad boy” (especially if somebody catches you in the act).

As a dietitian, I’m here to tell you it’s okay to cheat on rare occasion (ladies, you didn’t hear it here). But if you’re gonna’ give in to fat and carbohydrate overload, why not choose foods that can actually serve you? I call these the “best” of the “worst”—the top 10 foods you can eat and still like yourself in the morning.

Before launching into the list, let’s point out the obvious; some foods are better than others. Nutrient dense foods should comprise a majority of your diet. But I’m not saying you should live a life of deprivation either. Sometimes splurging on something “bad” is good. After you indulge, however, hop right back on the bandwagon.

The Top 10 Best Of The Worst

Next time you’re glued to Monday Night Football, consider splurging on some of these foods—bad, but not so bad for you, they can’t be good too:

Food
Baked chips and guacamole

Why
Avocado (the green in guacamole) is a loaded with antioxidants, such as vitamin E and glutathione, which are both good for the heart and immune system and lutein, which is important for the eyes. Avocado is also a great source of heart healthy fats, to keep those lipids under wrap.

Food
Mixed nuts

Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which are important in maintaining energy levels. They’re also great sources of vitamin E and low in saturated fat, making your heart happy.

Food
Pizza

Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department. Instead add a veggie topping or order it plain. The tomato sauce in pizza offers a hefty dose of lycopene, an important nutrient for prostate health. The added vegetables will add beta-carotene and vitamin C, among others, to fight free radicals, which promote aging.

Food
Hamburger

Why
You’re out with the guys and they insist on stopping at the local BBQ joint. While this might sound appealing, give the plain hamburger a try. Have it without mayonnaise or butter. Taste the burger for a change. It won’t kill you. Literally! This will keep the fat lower, and provide just as many muscle building nutrients like protein and iron.

Food
Sweet potato fries

Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely adding fat to your diet, like normal fries, the orange shoe strings will at least provide a good dose of beta-carotene.

Food
Dark beer

Why
Forget about “tastes great” and “less filling”. Preliminary studies show dark beer may offer more “free radical fighting” flavonoids than light beer, which may help fight blood clots. But if you need to be rolled out of the bar or peeled off the “porcelain king” you’ve negated any benefit. Drink in moderation, dude.

Food
Dark chocolate covered strawberries

Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad cholesterol” from forming plaque in your arteries. (Hey, it’s never too early or too late to protect your heart). Add the benefit of strawberries, a great source of vitamins C and A, and dessert never sounded so good. Let’s not leave out that most women find these foods romantic, so your heart may not be the only thing that benefits.

Food
Snickers Almond Bar

Why
Quiz: It’s the middle of the day; you’re starving at your desk and can’t concentrate. What do you do? Reach for a Snickers Almond Bar; the almonds provide some heart healthy fats and are high in B-vitamins. This version is lower in total fat and saturated fat than the “regular” Snickers too. And even if you think you’re king, don’t go for King Size. That’s a surefire way to find yourself the court jester.

Food
Berry pie

Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order berry pie for dessert. Berries have some of the highest antioxidant levels of any fruit or vegetable and have even been shown to contain compounds that help prevent Alzheimer's; the darker the berry, the higher dose of nutrients, so blueberry or blackberry pie would be great options. Skip the a la mode and leave some crust behind; they’re loaded with saturated fat.

Food
Shortening

Why
You’re alone on a Friday night; you’re wife does all the cooking and she’s out of town. Shortening is great if you want something quick and easy; spoon it right out of the container and you’ll go immediately to saturated and trans-fat heaven, where your arteries are so clogged, Draino wouldn’t do the trick. Alright, I got carried away. Please don’t eat shortening by the spoonful as it lacks anything that could be construed as healthy.

The Worst Of The Best

If these formerly questionable foods can be good for you, can “good foods” be not so healthy? You bet. Three, in particular, will pack weight on faster than prey fattens a bear preparing to hibernate. Avoid, if you can:

Salad, which by itself is great. But loaded with bacon bits, cheese, butter soaked croutons and creamy dressing? Deadly. Instead, load it up with fresh veggies and low-fat dressing and go crazy.

Rice cakes. Once a dieters dream, rice cakes have gone the way of the eight-track, since they offer zero nutrients and will blow your blood sugar through the roof. Besides they taste like cardboard and who wants to eat that?

Low-carb hot wings (yes, I have seen these advertised). Guess what? Wings never had carbs, they’re a saturated fat nightmare. They’re also loaded with calories, so skip ‘em. Chew on your wife instead.

Well, there you have it. The best of the worst, and the worst of the best. Follow these guidelines and nobody can ever call you a cheater again.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

The manufacture and sale of dietary supplements is an $18+ billion per year industry. Sorting through the advertisements and associated claims for the 29,000-plus dietary supplements available can be difficult and confusing. This is particularly true considering there is a great deal of misinformation that make many supplements look like miracles. But, considering the supplement market is a big one, it’s important for trainers to educate themselves on how to intelligently evaluate dietary supplements. Clients are surely asking questions about them and you may have questions yourself. What supplements work? Which do not? Are they safe? Who should use what and do they need anything at all? When clients ask about product x, you will be able to inform them as to how they should go about evaluating the product first before buying. Here are 6 guidelines and recommendations on how to evaluate any dietary supplements on the market.

1. Are there legitimate physiological mechanisms associated with the supplement?

The purpose of an ergogenic aid is to enhance performance in one way or another, whether it is to allow athletes to lift more weight, lose fat, run faster, or increase endurance. When evaluating the product, ask yourself, “Is it possible for the supplement to enhance the pathway from point A to point B?” For example, creatine phosphate is useful in energy reactions to regenerate ATP, the body’s “energy currency.” It therefore makes sense that this dietary supplement may in fact be beneficial in some situations. The next step is to consider whether the supplement in question is necessary for the reaction to occur, may enhance the speed of the reaction, or will do nothing to change what normally goes on in the body. How can you tell this? Well, it takes a little background research and reading. It can get tricky because very often it makes sense that a product may in fact work if, for example, it’s primary ingredient is a major part of a pathway in the body, but that often doesn’t mean consuming excess will improve anything.

2. Is this product useful for the intended sport?

Certain supplements are designed for high-intensity, short-duration events, such as weight lifting or sprinting. Others are designed to increase endurance, while some are purported to enhance weight loss. Therefore, depending on the sport one is involved in, certain supplements should not even be considered. Again using creatine as the example, it appears that it is not beneficial for long-duration, endurance-type activities, such as marathons. Using such a supplement to train or compete in these types of events would be nothing more than a waste of money. On the other hand, when the body needs quick bursts of energy, such as pushing a lineman off the line during a football game, creatine may increase the ability to regenerate ATP, which is used in these quick reactions.

3. Are there scientific, placebo-controlled studies to support or refute the claims being made for the supplement? Have the results been duplicated?

Dietary supplements are being developed, improved, and launched practically every single day. Unfortunately, well-conducted scientific studies take much longer than this, and in the meantime athletes are being drawn to them through crafty marketing and expensive advertisements. Dietary supplements do not have to endure the same rigor as pharmaceutical agents. However, some supplements have had a number of safety and efficacy studies conducted on them. Such studies are published in peer reviewed, scientific journals. It is also important to find out if the research has been duplicated. If one study was conducted in the laboratory of the company that produces the supplement, and there has never been any follow-up research conducted, you should be hesitant about putting too much faith in their claims. Access to thousands of well-respected journals can be found for free on PubMed, a resource of the National Library of Medicine at http://www.pubmed.gov/. And don’t always fall for the fancy graphs that are boldly stated in the pages of magazines with the ads; look at the fine print and, if there is some reference provided for the study, follow up to determine the results of the study. It’s very simple to take something out of context to make it fit the bill.

Here’s a perfect example. In the early 1990’s, the supplement boron was included in a lot of supplements because of a cited study that showed consuming boron increased testosterone levels. Taking that for face value, it seems worthwhile to therefore consume boron. However, if you checked out the actual study itself that was repeatedly cited in the popular media, you found out that boron did in fact increase testosterone levels; however, this increase occurred in postmenopausal rats! I can guarantee that most folks taking this are not postmenopausal; whether they are rats or not is an entirely different story, though. Moral of the story—always read the fine print!

4. Is there adequate safety data on the particular dietary supplement?

The importance of long-term health can be difficult to get across to young, otherwise healthy athletes. However, it’s vital to stress the safety concern that’s associated with dietary supplements. If the athlete’s goal is to gain lean body mass, and the supplement he or she is taking will do so at the expense of curtailing his or her adult life, it’s too high a price to pay. This caution is obviously a bit extreme, but excess stress on the kidneys, liver, and other organs SHOULD BE a concern with some supplements. Winning at all costs is not what you want to emphasize to clients. You have to weigh the risk to benefit ratio of all products with each individual client.

5. What is the source of information regarding the dietary supplement?

Did the athlete hear about the dietary supplement in question from a friend, coach, magazine, etc.? Remember that most mainstream fitness magazines are owned by supplement companies. Therefore, it is common to read articles that are very slanted towards promoting a particular product(s). Magazines are a good way to be introduced to a product, but then the consumer must continue the investigative work to determine if there is any truth behind the supplement’s claims.

6. Is the product banned by any governing agencies?

This is of particular concern for collegiate and professional athletes. There are a number of products that are banned by the NCAA, IOC, NFL, and other organizations. Whether or not a product may work is not worth risking a career over. The banned supplement list should be posted so athletes know and understand what products are included on the list. If you work with any athletes, this is very important because they will often turn to you as the expert.

This is a basic list of questions and concerns that should be answered prior to consuming any dietary ergogenic aids. And remember to emphasize the importance of real food whenever talking to athletes about supplements. Dietary supplements are called supplements for a reason—they are intended to supplement whole foods in the diet. No dietary supplement can or will ever be able to replace what can be obtained through the diet. Consuming adequate energy and fluids should be the first concern. Dietary supplements should then fill in the very tip of the “iceberg,” but only if they are proven to be safe, legal, and beneficial.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

 
 

We all know training is a big part of getting into shape and gaining better health, but even more important is nutrition. This is usually the missing link that keeps individuals from reaching their goal. It takes both training and nutrition to effectively reach your goals, but by fine tuning your nutrition program, you will reach your goals more quickly.

Dr. Chris Mohr of Meal Plans 101 to let him explain just how easy it is to reach your nutritional goals.

He and Jayson Hunter, RD, CSCS have designed a piece of nutritional software along with that makes it absolutely simple to create simple, yet effective meal plans.

How important is having a meal plan to follow in regards to nutrition compliance?

It’s just as important as having driving directions if you don’t know where you’re going. Having a nutrition plan is the map to get you where you want to go. Or, for the more technologically sounds folks, the meal plan is the GPS system for improving compliance. I don’t know how to get to Fargo North Dakota—but if I had to drive there, I would pull out a map and write my directions. The same is true for nutrition—most folks know what they need to do to lose fat or gain muscle, but they don’t have the specific directions to get there.

What do you think are the biggest barriers to following a good nutrition program?

First is not planning. Like I described above, you need to plan the best way to reach your destination—in this case, the destination may be fat loss or gaining lean body mass. Meal Plans 101 does the planning for you. If you fail to plan, plan to fail. Why struggle any longer; use the properly designed tools to help you reach your goals.

Second, is watching your portions. Oatmeal is fantastic for you, but sitting down every day to 2-3 cups of oatmeal per meal might be a bit much. Wouldn’t it be nice, though, to know just how much a portion size should actually be? We did that research for you, and it’s all in the software.

Do you have to be a nutrition expert to know how to eat healthy? How hard is it to create an effective meal plan that will allow someone to lose fat or gain muscle?

Nutrition experts are of course beneficial—I’d be knocking myself and Jayson down if I didn’t think they were. But we can’t be there with every single person who wants a simple meal plan put together for them and, quite frankly, it isn’t cheap to work with us individually. This software isn’t meant to replace the advice of a qualified nutrition professional, what it’s meant to do is provide you with science based tools, such as specific formulas (they are behind the scenes, so you don’t have to get involved with them) to tell you how many calories to eat for your goals, along with providing you the ability to choose your food preferences, so you don’t have a cookie cutter program, but instead a unique, proprietary meal plan that fits YOU!

You have mentioned your software. What is it exactly and how can it make the lives of my readers easier?

Simply put—it allows folks to plug in specific values they get from clients or from themselves and it will spit out your specific nutritional needs to achieve those goals. It will then give you the breakdown of just how much of each food group you should be eating, but you are able to customize it to your food choices!! It’s takes just a few minutes to get the grasp of this and then it’s just another tool to help you reach your health and physical goals,

One last question. How important is it to adjust your carbohydrates when it comes to weight loss?

This is the million dollar question. Some research supports a modified carbohydrate diet for successful weight loss, while others suggest a lower fat nutrition plan. The key is nutrient quality and the answer is probably somewhere in the middle. The right types of carbohydrates are excellent. Similarly, healthy fats are crucial, so drastically restricting one or another is not the best way to go about it, in my opinion. And that’s why you have the ability to choose both in the food options under each category.

Thank you for your time today. If you feel your nutrition is the missing link, then check out Meal Plans 101 to find out just how easy it is to get your nutrition on track. Don’t leave your nutrition to chance or else you may very well be wasting all that hard work you put in at the gym.

 
 

Jayson Hunter interviews Dr. Chris Mohr on the barriers and solutions to meal planning. Meal planning can be overwhelming to most people when they don't know the best starting point for themselves. This teleseminar clears the cloud to bring you starter information so you can follow through and meet with success just by doing and avoiding all the good and bad little things that count. At the end of the teleseminar you will appreciate that the 'little' things are the ones that will make or break your health in the long run.

Through this session, you find answers for these topics:

* What are the stumbling blogs that people have when it comes to meal planning?

* The necessary tools and guidelines to get equipped with for meal planning, and how to get started.

* How to measure results and progress of your meal planning program and body statistics.

* How to resist temptation in the form of mindless eating and "a few more 'harmless' bites".

* The general confusion or lack of understanding about 'calories'.

* How to relate calories with the amount of what you are eating through a simplified "exchange system" method.

* What type of food should you exclude and include in your meal plans?

* How to make smarter choices when nutrition books out there are giving conflicting information?

* Top 3 steps to start off successfully in meal planning.

Hope you enjoy what Dr. Mohr is going to reveal and there's a lot more information coming within the next few weeks for your benefit. In the audio, Dr. Mohr mentioned a nutrition software he created for counting calories so you can plan your meals the right way. Find out how Meal Plans 101 can get your nutrition on track.

 
 

Dr. Chris Mohr, the creator of Meal Plans 101, wrapped up this fat loss nutrition information packed interview series with some outstanding advice to help you achieve your dream body through optimal nutrition.

In part 4 of our interview you will learn what a "Super Food" is as well as some of the top "Super Foods" that Chris recommends.

Chris also sheds some light on the issue of toxins and pesticides being used on our fruits and vegetables, and the problem with mercury and other toxins in our fish and other food supplies.

Chris wrapped up the interview with a topic that hits close to home with many women and that is sugar cravings. Chris provides some great alternatives when you absolutely must get some sugar in your body.

I hope that you enjoyed all 4 parts of the interview with Dr. Chris Mohr. I highly recommend that you take some time to visit his website Meal Plans 101 and learn more about how Chris can help you get your nutrition program straightened out, all without over complicating things.

Have yourself a totally amazing day and get out there and live the Unstoppable lifestyle that you deserve!

 
 

Welcome back to Part 3 of the fat loss nutrition information packed interview with Dr. Chris Mohr, the creator of Meal Plans 101.

In this audio you will learn the significant importance of recording and tracking what you eat. Dr. Chris Mohr offers some very convincing arguements as to why you must begin to apply this simple and highly effective strategy.

Chris also goes into a bit of detail about how Meal Plans 101 really makes it easy for us to know what we should be eating, how much of it we should consume, and it records it all for us.