Weight Loss Leader

Congratulation to our current weight loss leader. She is in her 50's and has lost a total of 51 lbs. She has dropped several dress sizes and is not done yet. We will keep you posted. Keep up the great work.

Fruit with Health

There are some really great fruits in season right now. If you have seen my personal meal plan, you will see that fruit is a big part of my food intake. I will tell you why it is a big part of my fitness and exercise program and how fruit helps me to maintain a low percent body fat year round.

First, fruit is low in calories. Take a peach for example. A peach has about 42 calories. It also has no fat.

Next, most fruits have very good enzymes for digestion. This will help you to digest proteins and fats better. I can guarantee that if you put fruit with every meal and get rid of the starches, breads, rice, pasta, etc, you will flatten your stomach and lose between 5 and 15 pounds in a week or two. Results will be higher if you exercise, cut out soda, coffee drinks, and alcohol. I know it sounds tough, but wouldn't having a flat stomach and feeling better be worth it?

Last, fruit is burned in two stages so if you have blood sugar issues, you won't get the big insulin spike and crash from a heavy lunch. Your energy is higher and more constant with fruit. You will exercise better, have better brain function, and perform better at work, school, and play. You will thank me for it on your next vacation.

Some comparisons: Peach = 42 calories
Orange = 62 calories
papaya = 117 calories (papaya has digestive properties so good that they make it in a supplemental form)
Now to compare 2oz. spaghetti = 200 calories
1/2 C. brown rice = 350 calories
1/2 C. quinoa = 320 calories
1 English muffin = 130 calories
2 slices pumpernickel = 160 calories

So you can see that you can greatly decrease your total caloric intake by simply modifying your food selection. On average of the foods I have listed, you reduce your calories by 216 calories per meal. At three meals a day, this equals 648 calories a day, 4,536 calories a week (over one pound), and 235,872 calories a year (67 pounds).

This is why we are gaining weight, or not losing weight even though we are exercising. You have to exercise vigorously for over and hour just to break even. This can be very frustrating and lead to crash dieting or giving up all together.

I would recommend making some food changes for the summer, even if it is one or two meals a day and keeping up on your exercise routine. If you are not exercising now and want some information just call or email and you can talk to a personal trainer and get some advise. Don't work harder, work smarter.

Justin List
Owner: Better Bodies on Campbell
justin@betterbodiestucson.com
318-3488

Justin's Personal Meal Plan

A lot of times I hear people say that when they "diet" they are hungry all the time. I wanted to give a breakdown of my personal meal plan (not too many personal trainers will do this) to show that you can eat plenty of food and have weight loss or stay lean. You can see that I am not starving and I stay at a low percent body fat year round. I do tune it up a little when I want to really cut fast. I strive for 8 meals a day and I stay strong, lean, and full of energy for my workouts and exercise routine. This is my goal meal plan for a day. My focus is high protein, carbs with each meal preferably from fruit, and limited saturated fat.

I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.

1)Shake with 8oz. Almond milk

Protein 46gm
Carbs 84gm
Sat. Fats 1gm

Total Calories: 550 calories



2) 2 Whole eggs, 4 egg whites (hard boiled), Banana

Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm

Total Calories: 256 calories


3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries

Protein 29gm
Carbs 51gm
Sat. Fats 4gm

Total Calories: 355 calories


4) Shake with Water

Protein 46gm
Carbs 84gm
Sat. Fats 1gm

Total Calories: 529 Calories


5) 8oz. Chicken breast and 3 C. water melon

Protein 48gm
Carbs 35gm
Sat. Fats 1gm

Total Calories: 343 Calories


6) 8oz. Chicken breast and 2 peaches

Protein 46gm
Carbs 19gm
Sat. Fat 1gm

Total Calories: 272 Calories


7) Shake with water

Protein 46gm
Carbs 84gm
Sat. Fat 1gm

Total Calories: 529 calories


8) 8oz. Salmon spinach salad/oil and vinegar

Protein 45gm
Carbs 0gm
Sat. Fat 4gm

Total Calories: 216 Calories


Total Breakdown and % of total Calories

Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)

Total Calories 3,050


Calculated with all the fats

Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)

Total Calories 3,634



All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.

You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.