It's true. From what I get from recent surveys and studies most people will gain about 5 pounds during the holiday season. That combined with inactivity and muscle atrophy you can expect a weight shift of about 5 pounds of lean body mass to fat with another 5 pounds on top of that to reach a whopping 10 pound weight shift in about 3 months.
If you do a google search most other websites won't take into account the body fat shift, which is really where you're going to get nailed on body composition. I mean 5 lbs of body fat look a hellofalot worse than 5 lbs of muscle
Let's take me for example. I weigh about 195 with a Body Fat percentage around 12. Meaning I have 23lbs of body fat and 172 pounds of lean body mass. If I was an average person I would end up around 200 lbs with 33lbs of body fat and 167lbs of lean body mass from over eating and inactivity. That ups my body fat percentage up to 16%.
That's sick
Over the next week or so I'm going to give you a few lifestyle strategies you can implement from Thanksgiving through New years and will lead you into summer.
Weigh yourself and have your body fat taken (most gyms will do it for free if you're a member), and once the holidays end retake those measurements, and I can guarantee if you keep doing what you are doing you'll see a similar shift in body composition. Pay attention over the next week or so and I can help you avoid the unwanted shift.
Stay Strong
-Kian
PS. for those of you who think I'm telegraphing my next post with some soft of shitty deprivation methodology you'll be surprised.
Sunday, November 9, 2008
Saturday, November 1, 2008
Top Tips and Tricks
If you talk to any personal trainer you'll hear them offer up their best tips and tricks for you to use in the gym. "Drink at least your body weight times two in liters in water", or, "only eat protein after 2pm". I'm sure you know what I'm talking about.
It's now my turn to put out my top tip, and that is not a typo, tip is right. I'm so confident in what I have learned working in the fitness industry that I can narrow down all the tips and tricks info into one little sentence. Ready?
Tips and Tricks don't work
That's it. You can take all the advice from as many people as you want, and get all the new diet and training books, meet with a trainer who could write a novel with the letters behind his name, but if you don't take those tips and tricks and implement them into a lasting life style change then you are just spinning your wheels.
As far as I'm concerned the 70's and 80's brought on the whole miracle diet craze; the stage was set for weight watchers, Jenny Craig, Atkins, and countless other diet systems to sink their teeth into America's fragile ego. That model has been perfected in the fitness world and applied to training. Experienced personal trainers are scared shitless at boring their clients by giving them exercises they need to reach their goals instead of the top 5 best flab busting exercises from Men's Heath or Muscle and fitness (as a side note I actually read and respect Men's Health because they actually cite sources that are repitible and have qualified professionals give advice, not drugged out genetic freaks).
Gyms are owned by those magazines. I can't tell you how many times I've asked people about their training and they'll ask me what I think about the routine (which is a whole new nest of problems. I'll tip my hand and say routine is the anti result) they got from a magazine. In all honesty the periodization isn't half bad and the reps and sets are decent, but they are missing a key part of training. The guys using the workout have no clue how to do any of the exercises.
The tips and tricks that most people get from magazines or insecure trainers don't prepare them for the harsh reality that they just don't know how to do the exercise. Sure a trainer's job is to motivate, to give diet and exercise advice, and to act as a armchair psychiatrist, but first and foremost a trainer's job is to teach their client how to do the exercise properly. They are teachers and you my friend are the learner.
I know you were hoping for a nice list of things that you can pretend to incorporate into your life then forget about ten minutes later but still feel pretty damn good about yourself for trying, but the cold hard truth is that Yoda was right.
Eat your pride and take some lessons on how to do things correctly, isn't that what business and life is all about? I mean hell I know I don't know how to lay the foundation of a house, but it's a crap load cheaper to do it myself. Who cares if ten weeks down the line the whole project fails and I'm worse off then I was before, at least I didn't have to hire some cocky contractor to do it right.
If you do need to inundate your self with more tips here are the top results I found in google:
Abs tips (Gasp rules for a six pack I need to know??)
Etiquette tips (Actually some useful informaiton)
Top ten Rules for fat loss (We are obsessed with fat loss...)
I could post more but you can google it yourself.
In all honesty I will eventually post some fitness tips of my own, but you have got to understand that the tips anyone gives out are lifestyle changes not quick fixes.
Enjoy your Sunday
-Kian
It's now my turn to put out my top tip, and that is not a typo, tip is right. I'm so confident in what I have learned working in the fitness industry that I can narrow down all the tips and tricks info into one little sentence. Ready?
Tips and Tricks don't work
That's it. You can take all the advice from as many people as you want, and get all the new diet and training books, meet with a trainer who could write a novel with the letters behind his name, but if you don't take those tips and tricks and implement them into a lasting life style change then you are just spinning your wheels.
As far as I'm concerned the 70's and 80's brought on the whole miracle diet craze; the stage was set for weight watchers, Jenny Craig, Atkins, and countless other diet systems to sink their teeth into America's fragile ego. That model has been perfected in the fitness world and applied to training. Experienced personal trainers are scared shitless at boring their clients by giving them exercises they need to reach their goals instead of the top 5 best flab busting exercises from Men's Heath or Muscle and fitness (as a side note I actually read and respect Men's Health because they actually cite sources that are repitible and have qualified professionals give advice, not drugged out genetic freaks).
Gyms are owned by those magazines. I can't tell you how many times I've asked people about their training and they'll ask me what I think about the routine (which is a whole new nest of problems. I'll tip my hand and say routine is the anti result) they got from a magazine. In all honesty the periodization isn't half bad and the reps and sets are decent, but they are missing a key part of training. The guys using the workout have no clue how to do any of the exercises.
The tips and tricks that most people get from magazines or insecure trainers don't prepare them for the harsh reality that they just don't know how to do the exercise. Sure a trainer's job is to motivate, to give diet and exercise advice, and to act as a armchair psychiatrist, but first and foremost a trainer's job is to teach their client how to do the exercise properly. They are teachers and you my friend are the learner.
I know you were hoping for a nice list of things that you can pretend to incorporate into your life then forget about ten minutes later but still feel pretty damn good about yourself for trying, but the cold hard truth is that Yoda was right.
Eat your pride and take some lessons on how to do things correctly, isn't that what business and life is all about? I mean hell I know I don't know how to lay the foundation of a house, but it's a crap load cheaper to do it myself. Who cares if ten weeks down the line the whole project fails and I'm worse off then I was before, at least I didn't have to hire some cocky contractor to do it right.
If you do need to inundate your self with more tips here are the top results I found in google:
Abs tips (Gasp rules for a six pack I need to know??)
Etiquette tips (Actually some useful informaiton)
Top ten Rules for fat loss (We are obsessed with fat loss...)
I could post more but you can google it yourself.
In all honesty I will eventually post some fitness tips of my own, but you have got to understand that the tips anyone gives out are lifestyle changes not quick fixes.
Enjoy your Sunday
-Kian
Friday, October 31, 2008
Halloween
Happy Halloween!
I hope you enjoy the most non holiday of the year, just make sure you don't jack your kids up on too much sugar. I mean unless you want them to get type two diabetes.
Haven't found a way to embed an audio player on blogger yet so you'll have to live with a link to my podcast. Here
Have a good weekend
-K
I hope you enjoy the most non holiday of the year, just make sure you don't jack your kids up on too much sugar. I mean unless you want them to get type two diabetes.
Haven't found a way to embed an audio player on blogger yet so you'll have to live with a link to my podcast. Here
Have a good weekend
-K
Monday, October 27, 2008
Before Bed
Haven't written anything in a few days, thought I'd spring some questions on you.
1. What moves you? Where is the why in what you do in the gym or in your exercise?
2. Do you do it right? Are you taking the time to learn what is wrong with what you're doing and fix it?
3. Are you willing to change? Or are you so in love with what is killing you that you can't move on?
4. Have you found pleasure? Or do you just do it because you're supposed to?
5. Are you willing to sacrifice? will you not only change improper behavior but embrace the subtle suffering required for lasting change?
-Kian
1. What moves you? Where is the why in what you do in the gym or in your exercise?
2. Do you do it right? Are you taking the time to learn what is wrong with what you're doing and fix it?
3. Are you willing to change? Or are you so in love with what is killing you that you can't move on?
4. Have you found pleasure? Or do you just do it because you're supposed to?
5. Are you willing to sacrifice? will you not only change improper behavior but embrace the subtle suffering required for lasting change?
-Kian
Thursday, October 23, 2008
The plunge
I've made a commitment to myself. If you look at the post before this one you'll read about focus and picking one goal; this is my goal:
By January 1 I will be providing a results based bootcamp in the Woodland hills area 3-5 days a week.
The first step in finding success for your fitness goals is picking one.
Second, tell as many people as you can so that you will be held accountable to your goals. I am fully expecting anyone reading this blog to hold me to this goal.
I sincerely hope that everyone out there has chosen a fitness goal, and I encourage you to make the next step and tell as many people as you can about it. Start here and post it in the comments section. If that's too much for you send me an e-mail, kian.ameli@gmail.com, with your goal and a date you'd like to have that goal completed. I won't tell anyone else, but I will keep you accountable to that goal.
Don't be happy with the things in your life that are poisoning you be it excess body fat, lack of self confidence, an addiction to coffee, cigarettes, or alcohol, a vicious and unhealthy need to compare yourself to others, whatever it is that's holding you back from getting where you need to be I want you to focus in on it, and start working on it by being held accountable.
Be brave, be change
-Kian
By January 1 I will be providing a results based bootcamp in the Woodland hills area 3-5 days a week.
The first step in finding success for your fitness goals is picking one.
Second, tell as many people as you can so that you will be held accountable to your goals. I am fully expecting anyone reading this blog to hold me to this goal.
I sincerely hope that everyone out there has chosen a fitness goal, and I encourage you to make the next step and tell as many people as you can about it. Start here and post it in the comments section. If that's too much for you send me an e-mail, kian.ameli@gmail.com, with your goal and a date you'd like to have that goal completed. I won't tell anyone else, but I will keep you accountable to that goal.
Don't be happy with the things in your life that are poisoning you be it excess body fat, lack of self confidence, an addiction to coffee, cigarettes, or alcohol, a vicious and unhealthy need to compare yourself to others, whatever it is that's holding you back from getting where you need to be I want you to focus in on it, and start working on it by being held accountable.
Be brave, be change
-Kian
Monday, October 20, 2008
Focus
I'm about to hit the hay but I thought I'd send out a quick note before I did.
Most people I talk to fail in the gym, and it's because they lose focus. I was talking to a kid today at the gym who had 800 goals. He wants to bulk up, improve his posture, get a six pack, make his legs bigger, improve his flexibility, run faster, wrestle a bear, and all while saving the world.
Look the reason you fail is because you don't focus, you have got training ADD. Think long and hard about the thing that is most important to you right now and that is your goal. It will be your goal until you hit it.
I want you to go to the comments section under this post and write down exactly what you plan on achieving, how long it's going to take, what steps you're going to take to get it, etc etc.
Stay Focused
-Kian
If I read tone up I will come through the screen and bitch slap you btw.
Most people I talk to fail in the gym, and it's because they lose focus. I was talking to a kid today at the gym who had 800 goals. He wants to bulk up, improve his posture, get a six pack, make his legs bigger, improve his flexibility, run faster, wrestle a bear, and all while saving the world.
Look the reason you fail is because you don't focus, you have got training ADD. Think long and hard about the thing that is most important to you right now and that is your goal. It will be your goal until you hit it.
I want you to go to the comments section under this post and write down exactly what you plan on achieving, how long it's going to take, what steps you're going to take to get it, etc etc.
Stay Focused
-Kian
If I read tone up I will come through the screen and bitch slap you btw.
Friday, October 17, 2008
Friday thoughts
Have a fairly relaxing weekend coming up; some studying, some classes, our official moving in party is happening. Who knows maybe I'll get in some blogging over the weekend.
If I don't here are some things to pull you through the weekend.
1. If you're an athlete and don't do pilates, than you're really ignoring an excellent tool to help keep you healthy. I went into a tackle last week and hurt my shoulder, and after doing some of the arm in strap work along with the rotational work my shoulder continues to improve much faster that if I was just giving it RICE.
2. Change you routine. I don't care if you're the most devoted person to a class you're taking at the gym, run 500 miles a week, or are an avid boxer, your body will stop changing unless you change things up. Translation, if you were a fat ass who got results through kick boxing, and haven't yet hit your fitness goals through kick boxing, do something different.
3. What is up with reality shows? I know that I love some of them (G's to Gents anyone?), but there's a reality show about every little thing. Challenge for you is to stop being a voyeur and go do something.
4. I work at a gym with a lot of people doing almost every movement wrong. I've taken it to be my personal responsibility to make sure people maximize their results, so if you go to a gym and a (good) trainer offers some advice (unless it's to throw you up on a BoSu or something) about your form take it. You'll make them feel great and probably save your body.
5. Really rethinking the whole unstable surface training thing. One of the strength coaches I look up to just put out a book on the pros and cons of unstable surface training. If you're interested you can look at the page here.
That's it for now. Gonna go teach some pilates, then I've got to reregister to vote. Otherwise I have to drive all the way up to Santa Barbara just to make my voice heard.
Stay Strong
-Kian
If I don't here are some things to pull you through the weekend.
1. If you're an athlete and don't do pilates, than you're really ignoring an excellent tool to help keep you healthy. I went into a tackle last week and hurt my shoulder, and after doing some of the arm in strap work along with the rotational work my shoulder continues to improve much faster that if I was just giving it RICE.
2. Change you routine. I don't care if you're the most devoted person to a class you're taking at the gym, run 500 miles a week, or are an avid boxer, your body will stop changing unless you change things up. Translation, if you were a fat ass who got results through kick boxing, and haven't yet hit your fitness goals through kick boxing, do something different.
3. What is up with reality shows? I know that I love some of them (G's to Gents anyone?), but there's a reality show about every little thing. Challenge for you is to stop being a voyeur and go do something.
4. I work at a gym with a lot of people doing almost every movement wrong. I've taken it to be my personal responsibility to make sure people maximize their results, so if you go to a gym and a (good) trainer offers some advice (unless it's to throw you up on a BoSu or something) about your form take it. You'll make them feel great and probably save your body.
5. Really rethinking the whole unstable surface training thing. One of the strength coaches I look up to just put out a book on the pros and cons of unstable surface training. If you're interested you can look at the page here.
That's it for now. Gonna go teach some pilates, then I've got to reregister to vote. Otherwise I have to drive all the way up to Santa Barbara just to make my voice heard.
Stay Strong
-Kian
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