Weight Loss
Professor Phil at 25, and then 35 (60 pounds lighter, twice as strong)
WEIGHT LOSS FOOD from a weight loss expert
Keto? Calories in vs calories out? Fruit is good, fruit is bad. What gives !?!?
Before becoming a Los Angeles fitness trainer, and eventual instructor of Health & Wellness, Professor Phil fell into the late 20's blackhole that most of us slip into; several years of junk food and drinking, while working too much to care about our fitness. Now with dozens and dozens of client success stories under his belt, and certifications with the National Association of Sports Medicine, as well as American Council on Exercise, Professor Phil creates a food that fuels your day and your journey.
The key is balance.
Did you know that the most stunning physiques consume 50-65% of calories from carbs?
When it comes to losing fat, how much you eat matters more than the amounts of carbs, fat and protein in your food.
In a one-year study, researchers randomized over 600 overweight people to a low-fat or low carbohydrate diet (
During the first two months of the study, the low-fat diet group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbs per day.
After two months, people in both groups began adding either fats or carbs back into their diet until they reached the lowest level of intake they believed they could maintain.
While neither group had to consume a certain number of calories, both groups reduced their intake by an average of 500–600 calories a day.
At the end of the study, the low-fat diet group lost 11.7 pounds (5.3 kg) compared to the low-carb group, which lost 13.2 pounds (6 kg) — a mere difference of 1.5 pounds (0.7 kg) over the course of a year (1,2).
As personal trainers, we strive to morph clients into a different kind of being. While the struggling person looks at food meal by meal and the scale week after week, we know that the way to win is to change your metabolism via training.
"Any exercise you can get helps, and to me, frequency is most important. Just get your heart rate up over 65% of max. It's better to do 20-30 minutes five times per week than be the workaholic that gets in the gyms once or twice a week and pushes themselves to lift for 90 minutes or suffer through back-to-back group classes. That isn't changing your being. That's breaking you down. And that will probably make you crave pizza for a 5 days until you do it all over again."
- Professor Phil
With a good workout routine comes the need for fuel. Dive Bars, especially when eaten an hour before hand, fuel workouts and recover the muscles about as well as you could ever hope for. Here is the United States Anti-Doping Agency (the guys who busted Lance Armstrong and currently test all UFC fighters) on carbohydrate intake one hour prior to exercise/performance.
If you like fun Youtube videos, check out the Buff Dudes who describe the IIFYM diet and their experience with a 30 day test run.(Professor Phil briefly worked with Buff Brandon as trainers in a high-price West Hollywood gym).
Citations
Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667-679. doi: 10.1001/jama.2018.0245. Erratum in: JAMA. 2018 Apr 3;319(13):1386. Erratum in: JAMA. 2018 Apr 24;319(16):1728. PMID: 29466592; PMCID: PMC5839290.
Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., McManus, K., Champagne, C. M., Bishop, L. M., Laranjo, N., Leboff, M. S., Rood, J. C., de Jonge, L., Greenway, F. L., Loria, C. M., Obarzanek, E., & Williamson, D. A. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. The New England journal of medicine, 360(9), 859–873. https://doi.org/10.1056/NEJMoa0804748
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