Does The Scale Lie?

Music to De-Stress

Everyone has a form of therapy, one of mine happens to be the piano. I only get around to playing a new song every once in a while, but this is my most recent–”We Found Love” by Rihanna. Enjoy, and Happy New Year!

 

Your Holiday Fit Guide

Hey folks, the holiday season is here, which means plenty of parties, pastries, and picture-taking. It can also mean falling off your fitness plan and losing all of the progress you worked so hard for, so here are some tips to stay motivated:

Start your New Year’s resolution now

Fitness goals such as leaning out probably rank #1 for New Year’s resolutions, so why wait? If you start now, then when things get in the way such as time off from the gym and holiday eating, at least you’ll be in a better starting position than if you were to let yourself go completely.

Use the law of compensation

It’s all about the calories, baby. There’s no reason to guilt yourself for eating chocolate and the like, just know that all calories count. Feel free to treat yourself to what you like; just cut back in other areas. It might be skipping dinner if you had a big lunch, saving the pie for tomorrow if you already had a lot of candy, choosing calorie-free drinks if you’re planning to have a “rich” dessert, or indulging in an extra workout.

 Workout with a partner

If you belong to a gym, this is a good time to use social support, as the biggest challenge this season will probably be getting through the door. Workout with a friend or anyone you know who frequents your gym at the time you work out. If you’re more of a loner (and single), there’s nothing wrong with scheduling your workout when you know the gym “hottie” will be there, if it keeps you motivated. Just don’t be creepy.

If you work out at home, you’ll need more willpower, but you can still create a positive, supportive environment. Use exercise videos, play some pumped up music, go on a walk with a friend to chit-chat, or take your dog to the big park, and dress warmly.

Do something fun

If you’re not in the mood for exercise, ditch the rigid routines for now and do something fun–this might be a Zumba class, in-ring boxing, indoor rock climbing or whatever your preferences are.

If you need something more relaxing (the holiday season can be stressful) then some simple stretching or a yoga class might be more helpful.

Avoid getting S.A.D. (Seasonal Affective Disorder)

Seasonal Affective Disorder is real and part of it has to do with the sun elevating your feel-good hormone, Serotonin. It can be hard in the winter, but get outside during the day to get some sunshine and fresh air to the extent possible.

Try on your “nice” clothes

This is not about squeezing into skinny jeans; but using your [properly fitting] clothes as a reference point to know if you’re straying too far off your normal, comfortable size. And, you’ll probably be wearing these clothes during the holiday occasions.

Schedule some “me” time

Shopping for and preparing gifts can be stressful, so can traveling, hosting guests and visiting family. Look for any opportunities in the day to be self-indulgent without adding stress. Lay in a dim room and meditate, get a massage, unplug from the world at least an hour a day. If you relieve stress by being active, spend some fun time with the kids, or work on a fun creative project.

Don’t weigh yourself after a big-eating day

You won’t like what the scale says; but it also won’t represent what you think it does. Food mass and water create big gains on the scale, and after a big-eating day, you’ll gain more weight than body fat. This weight drops just as rapidly when you go back to normal eating.

Practice good hygiene

If you have extended time off, it can be easy to lower your standards, and this creates a snowball effect into other areas of your life. Sleep at normal times, start your day with a shower, shave, clean your teeth, try a new hairstyle if you want, do things that make you feel good about yourself.

If you have a tip you would like to add, please leave a comment below.

Happy Holidays

A Weight Loss Discovery I Made While Eating at Wendy’s

If you’ve read some of my previous blog entries, you know I believe fat loss is a numbers game:

Calories In – Calories Out = Change in Fat Stores

I’m also a realist, and I eat primarily for two reasons:

1. Nutrition

2. Taste & enjoyment

These two reasons don’t always coincide, yet they don’t have to.

Furthermore, to keep things simple, I divide food into 3 categories:

1. Fruits and vegetables

2. Proteins

3. Carbohydrates and sweets

So I was at a popular fast food place and I realized something:

Nobody needs huge portion sizes when it comes to processed foods.

We would probably be better eating all organic, unadulterated foodstuffs like our ancestors, but I like to remain practical and live in the environment as it is. Specifically, I’m referring to North America.

Do you know why fast food chain restaurants offer ever-increasing portion sizes of their menu items? From a business standpoint, it made more sense (and dollars) to offer larger sizes instead of assuming customers would just order more of the same item, because consumers don’t want to appear “gluttonous”. Instead of 3 burgers, you order a triple stack. Instead of 3 orders of fries, you get the large, and so on. In fact, the “small” sizes as we know them now were once the standard size.

Fast food is known to have a high calorie density (food energy per weight/volume). In other words, you get more calories per bite in processed foods vs. non-processed foods. This is why cake tastes better than carrots. However, your eyes (and stomach) will deceive you when determining a “sensible” portion size of man-made food. Long story short, the most waist-friendly size is usually the smallest. I go for “value” or “junior” when I want a tasty treat because I get the same satisfaction (without the bloated regret) as I do from larger sizes. If it’s there, you’ll eat it. The last bite is always the same as the first, so might as well enjoy it slowly without sacrificing leanness. Did you know the average person spends only 11 minutes in a fast food restaurant? It’s easy to crush 2000 calories in one sitting, so you have to be careful.

Also, the concept of the “balanced meal” is false. It refers to long-term management; not per meal. In a 24 hour period, if I’ve eaten something from one of the 3 categories early in the day, I’ll skip it in the evening. This way, I’m getting variety while also keeping under calorie limits (which can add up very quickly).

Remember, though, the way to lose fat is through a calorie deficit and as a result, you’re going to feel hungry some of the time. Get used to it.

The Athletic Body

When you consider the shape of an athlete, what do you see? Keep in mind there are a variety of athletic body types as there are different sports. Even within a sport as diverse as football, there are clearly a wide range of body types suited to their positions on the field. Outside of football, the spectrum goes all the way from the stringy build of a distance runner to the hefty build of a sumo wrestler.

You do not need to be an athlete to build an athletic body type. The universal signs of an athletic body are: broad shoulders, comparatively slim/narrow waist (not necessarily a six-pack), strong arms, sturdy legs, and good proportions. In short, well-muscled or at least slightly above average for your genetic body type, and reasonably lean (again, not necessarily ripped).

An athletic body screams sex appeal (men and women), and by building correct proportions and staying lean, you may be mistaken for an athlete even if you are not.

The process of getting there is a story unto itself. But the important thing is to start the journey. Use resistance training as a productive tool and learn all you can about nutrition to feed your body for optimal health while avoiding excess. You won’t be a freak (unless you’re also using gene-altering compounds) but you will turn heads in a more self-fulfilling way.

Get sexified.

Halloween Special: Jason’s Top Five Scary Movies

I’m a big fan of Halloween and by extension I’m a fan of scary movies.

Here are my top five horror flicks throughout the years:

5. Halloween (1978)

I couldn’t make a top five list without including the classic: this movie defined the modern slasher genre–before Jason there was Michael Myers. Jamie Lee Curtis showcases her scream queen genes as she gets chased by the silent masked psycho killer with a knife. The most memorable thing about this movie is the eerie score. Like The Joker’s theme in The Dark Knight, it only takes a few uneasy notes to know something bad is lurking around the corner.

4. The Strangers (2008)

Liv Tyler is amazing in this. A simple setting, minimal effects, and pure horror. What makes The Strangers so scary is its realism. A couple is stalked in a middle-of-nowhere house by a “family” of masked crazies. The creepiest part is when the “dad” walks into the room and Liv Tyler’s character is not aware of his presence, while the movie theater audience screams in terror.

5. A Nightmare on Elm Street (1984)

I can look back on this movie and laugh at how campy it is but as an 80′s child it was so scary! I think Wes Craven’s goal was to make kids afraid of falling asleep (great job, by the way). A charismatic Robert Englund plays the iconic Freddy Krueger who stalks children in their sleep, wears the trademark red-and-green sweater, hat, burnt face and knives for fingers. What ‘Nightmare’ did for slasher movies was make killers more talkative. It didn’t take away from the suspense; it in fact added some scares. It’s also pretty cool that this is Johnny Depp’s first role, and he has a very memorable death scene (if that was a spoiler to you, then one, two, Freddy’s coming for you . . . ). The 2010 reboot doesn’t live up to the original but both have very twisted, scary (and cool) endings.

2. Insidious (2010)

This movie messed me up for weeks. I watched it without any knowledge of the story or any recollection of its trailers, which I have found to be a good way to watch movies nowadays. Let me say that this movie made me afraid to be home alone–in broad daylight. A small, but wonderful cast (lead by Rose Byrne of X-Men: First Class and Bridesmaids), creepy, creepy images and scares that come so unexpected it will bring out the scream queen in you. Horrifically terrific ending and best scary movie song to date (Tiny Tim singing “Tiptoe Through the Tulips”). What I like so much about Insidious is that it uses creepy atmosphere and cinematic slight-of-hand to scare you instead of excessive effects or gore (it’s PG-13). If you have the guts, don’t watch clips of the movie, watch it all the way through–in a dark room, with good company, and surround sound preferably. Just make sure to use the bathroom first.

1. Scream 2 (1997)

Scream is more of a slasher/whodunit/suspense/thriller, and I am a huge fan of the series because they are so much fun to watch. Scream 2 is my favorite not only because it was the most anticipated entry in the series but because I think it has the best elements of what makes a Scream movie good: witty 90′s dialogue courtesy of Kevin Williamson, huge ensemble cast of colorful characters (including everyone’s favorite: Randy the film geek), among plenty of red herrings. The girl on the phone with Sarah Michelle Gellar’s character “Cici” at the Omega Beta Zeta house is actually Selma Blair. I even think Portia De Rossi and Rebecca Gayheart were underutilized, though there were a lot of characters to balance. As for the scares, there are plenty–Scream 2 had more cat-and-mouse chase and suspenseful anticipation than the original. I really like the whole “attack on college campus” and the fact that there were several survivors at the end of the film–instead of just killing everybody off.

Those are my top five, to date. What are yours?

Managing Expectations with Your Body

If you’ve ever been to a bodybuilding show or a fitness magazine photo shoot you will see the most ripped human beings on the planet. Fitness models and physique competitors attain a level of leanness and being “dry” (bodybuilding lingo for absence of water retention underneath the skin) that is surreal.

When you see these same people in the offseason you will see a different-looking physique altogether. That is because the levels that are now standard for competition and magazines/ads are generally unsustainable by even the most dedicated trainees. The offseason look isn’t bad; it’s just not the onion-thin skinned, anatomy chart defined physiques that you see on stage or in photos.

I can’t find much data on this but I can speak from experience: the body shape you can obtain is not necessarily what you can sustain. You might be able to diet your way to “ripped” but getting and even staying there requires constant hunger and obsession with food.

There are three categories of people who can sustain very low body fat percentages indefinitely:           

1)      Extreme genetic ectomorphs

2)      Chemically enhanced (human growth hormone, thyroid, stimulants, etc.)

3)      SUPER active or very unhappy people

What is a sustainable body fat percentage?

Though numbers may vary, I believe 15% body fat is more realistic than 10% body fat or less. At 10% body fat, you have definition everywhere: full abdominals, chest, back, legs, arms, shoulders, etc. Once you go beyond this, you’re approaching competitive territory. I noticed at this body fat percentage, while you look and feel amazing about your body, food will always be on your mind and I even became interested in foods I wouldn’t have eaten previously. At 15 percent, on the other hand, there is a good outward contour of the muscle groups in a well-trained individual–though there are not as many “cuts” on the physique, it’s still a lean/in-shape look in clothes. And you can diet down from 15% to 10% in about 8 weeks of being strict and consistent. I wouldn’t recommend going much above 15% because you will start to feel uncomfortable and measures of health (not to mention self-image) may start to suffer. Keep in mind staying this lean still requires some amount of effort–not extreme competition levels; but an overall dedication to a healthy lifestyle.

It can be hard to accept a more realistic body shape and size when you’ve experienced better, but it’s important to focus on your health and what’s realistic in the long-term. I know my performance is a little better at a more moderate body composition even if I don’t look as athletic. Stay positive.

Gold’s Gym Venice

Gold’s Gym in Venice, California is considered “The Mecca of Bodybuilding”, and for good reason. I trained here for a year and still consider it the best gym in Southern California. There are fitness facilities throughout Los Angeles with nicer amenities but The Mecca gives you the best training experience anywhere.

Size Matters

The first thing you’ll notice about Gold’s is its massive size. Located in a warehouse-type building with high ceilings and sun roofs, there are three rooms, with nearly every useful weight training and cardio equipment on the market. There are additional “mezzanine level” stationary bikes, stretching floor, a group exercise room, Spinning studio, and even posing rooms for bodybuilders getting ready for contests. These posing rooms have good lighting and mirrors at muliple angles to assess the physique accurately. On top of all this, there’s a large outdoor area with additional free weights, boxing bags, and a big open space for doing plyometrics or cross training. The gym is well-ventilated, with huge doors/cages to breathe the fresh air. Plus, it’s walking distance from the beach.

Atmosphere

An obvious reason to come out to train at Gold’s Venice is the highly energetic atmosphere. Despite being a place known for hardcore bodybuilders, it’s a very social and welcoming environment. The clientele is as diverse as the gym itself. Actors, athletes, hippies, gym rats, corporate rats, professional bodybuilders and models–the common denominator here is everyone is serious about training. There’s good overall gym etiquette and in addition to the pictures of all the Mr. Olympias on the wall you may find yourself alternating sets with a former Olympia contender. There’s usually music videos playing on the TV’s and through the speakers, but nothing beats the echo of weights clanging together.

Go

If you’re out in California, I definitely recommend training here if you get a chance. I know I plan to come out every so often since I moved away from the area. My local gyms, while complete, don’t offer some of the finer pieces of equipment or the hardcore environment and open air that Gold’s Gym Venice offers. If anything you can stop by the pro shop to pick up gym apparel for your puppy, grab a protein snack, or weigh yourself on the “official” scale. Train hard!

Too Busy to Eat? No Problem!

Can you remember a time when you were so engaged with something that you either forgot or didn’t have the opportunity to eat a meal? Lately, I’ve been so busy with work that this has been the case. I’d rather wait for a nutritious meal than get a candy bar from the vending machine. But what happens? You don’t die. That’s because when you get hungry, but don’t eat, your body does something miraculous. It switches to burning stored calories for fuel*.

These stored calories may be carbohydrates in the form of glycogen, but primarily your body shifts to burning fat. That’s what fat is for – think of it as a fuel bank – you make deposits during times of plenty, and you make automatic withdrawals as needed. Your body runs uninterrupted. It’s a beautiful process.

But Jason, I don’t want to lose weight

It’s not a long-term process. Besides, anyone even at their “ideal” weight may notice that their pants fit looser, they feel more svelte, or look slightly better in the mirror, when they’ve gone without food for a while. And you will enjoy your next meal that much more.

Another advantage is that your muscles work better with an empty stomach. And your digestive system works best when you’re happy and relaxed. This is why you may sense a loss of appetite in the presence bad news, bad company, or illness. Wait until your natural hunger returns and you have the opportunity to savor and digest an appropriate meal. Use busy times as an opportunity to lose fat!

*Diabetics may need to take extra precautions to maintain blood sugar levels. And there are very rare cases of persons who physiologically cannot store fat (not the luxury you may think it is).

Jason’s Top 10 Food Markets in Southern California

I’ve listed my favorite food markets, not only for their fresh fare and availability on all days of the week, but for the occasional novel indulgence as well.

10. Mitsuwa Marketplace

A few other international grocers deserve a spot on this list, but Mitsuwa has an amazing food court, known as Restaurant Row, in addition to its Japanese groceries. Think of it as authentic Japanese cuisines in quick lunch/dinner form. Whether you like sushi, ramen, or the occasional Takoyaki (fried octopus ball), you will be pleased.

Spotlight location: Torrance

9. Major Market

Fantastic supermarket with a more upscale feel, Major Market also has an amazing deli (I recommend their Reuben sandwich), sushi chefs preparing fresh ready-to-go sushi, amazing desserts, and once a year they have their Maine Lobster Festival in the parking lot where you can be a seafood glutton for about 20 dollars.

Spotlight location: Escondido

8. Farmers Market at The Grove

The original. Shop for produce in the open air, or choose from a world of restaurants–from fried alligator to breakfast pizza, it’s all here. I always like to pick up exotic fruits at the produce stand–usually star fruit or dragon fruit.

Location: Los Angeles

7. Fresh & Easy

Your neighborhood market–simple and convenient, self-checkout only (you rarely have to wait in line), and always clean. This place is a godsend on workdays or while running errands because you can stop in for a quick, prepackaged fresh fruit container, appropriately named “Nature’s Energy”. There are also several bottled smoothies and juices. If you’re into grain salads, they have an amazingly unique selection; or if you’re a party-goer, you can pick up a pie on the cheap without all of the hard-to-pronounce ingredients.

6. Sprouts Farmers Market

Henry’s and Sprouts have merged, and are coming under the name Sprouts Farmers Market. Great prices and organic options, there are always good sales, and a wide selection of “middle aisle” products, including a huge supplement section (Liquid Stevia Root Beer, anyone?).

5. Bristol Farms

A gourmet shopping experience. They have some of the freshest produce, and most of it is local–you pay for quality but it’s worth it. I’m always game for the imported/exotic fruits. They have an extraordinary bakery/pastry case, featuring macarons and some very unique cookies. The prepackaged sushi is really fresh.

4. Whole Foods

Enormous size–this is where you want to be during a zombie apocalypse. You can also get yourself into financial trouble if you tend to shop on impulse. The real fun is in the prepared foods section–including an extensive salad bar, hot foods stations, sushi chefs, pâtisserie, and a gelateria.

Spotlight location: El Segundo

3. Barons Market

This little gem is right down the street from my work (I even have a preferred parking space). Delectable antipasto salad bar, fruits and vegetables without the wax, fresh-baked Michael’s Cookies, and competitive prices. The antipasto salad bar is probably the best in town, and is different every day, which makes every day a surprise.

2. Trader Joe’s

Always a festive experience, a fun place to shop whether you’re stocking up for the week or coming in for a meal/snack. Local, seasonal produce; and the prices are always good on most items in the store because they sell their own brand.

1. Jimbo’s …Naturally!

Specializing in organically grown produce, you just feel healthy shopping here. There is also a raw foods section, but if you’re looking to indulge, you won’t be disappointed. The foods in their bakery and hot foods display cases are delicious, from vegan pumpkin cookies to crumbly breaded mac and cheese. In addition to the food, I also get my cleaning/bath supplies here.

Bon Appétit