Jun. 24, 2011

3 comments

29 Lessons in 29 Months

Last Saturday marked my 29th Birthday, not a milestone by “Birthday Standards” but it meant a great deal to me.

 

It was my third birthday since leaving nearly 7 years as a “personal trainer” behind and venturing out in my quest to run my own fitness business. That was some 29 months and 8 days ago though I still remember it like it was yesterday.

 

A cold winter morning on January 12, 2009, a boot camp session scheduled with 6 people, a restless night of sleep, and I wake up late when the Kempo Aikido studio I was running the boot camp in was some 35 minutes away! Boy I’ll never forget that day.

 

So much has changed in my life since that morning. Of course the long hair has come and gone, the facial hair was grown and then shortened and I now actually live only 3 minutes from my original facility in Canton (creatively titled Tyler English Fitness) and only 20 minutes from my newest facility (Tyler English’s Fitness Revolution) in West Hartford.

 

In these 29 months I’ve learned a massive amount about life, business, fitness and finding a way to make it all work. I’m no expert at life and still work everyday to get better as a business owner and continue to grow as a fitness professional.

photo 2 1024x768 29 Lessons in 29 Months

My Actual 29th Ice Cream Birthday Cake!

 

Yet, I do believe the 29 Lessons in 29 Months I’ve compiled can help inspire a few people out there to take action, get better, start changing lives and help create a better life for you.

1. There is no secret to success. It’s quite simple really I’ve realized you better be willing to work your ass off for everything you want in this world because nothing comes easy.

2. You need to be honest with yourself everyday. Every morning upon waking and ever night before going to bed look yourself in the mirror and ask yourself the following statements. “What will I do today to get better?” and “What did I do today to accomplish my goals?”

3. Stop trying to do everything. There was a time and a place when I wouldn’t give up any of my responsibilities within my business. Boy how times have changed! If you are going to be successful you need to learn how to delegate.

4. Learn more. Sounds simple, I know. Yet, what did you learn today? Did you read? Watch a DVD pertaining to business? Training? When was the last time you researched something you aren’t comfortable discussing with a client? My point is we all want to help more people but how can you do that if you don’t help yourself?

5. Read more. This is something many fitness professionals struggle with. I’m even still guilty of not reading as much as I set out to. Start small, ten minutes a day, 3 times a day and watch it grow. Are you weak in sales? Management? Well, there is probably a book to help you grow in that area.

6. Laugh more. The first year and a half of my business I was the most stressed out individual in the fitness industry  (well my homeboy Ryan Ketchum might fight me on that one) – love you Ketch! But as Ryan has learned, so too have I, we need to enjoy life if we are ever going to be able to enjoy what we’ve accomplished

7. Stop trying to reinvent the wheel. It took me a few months into the industry until I realized I didn’t need to be the inventor of the Single Leg Bosu Squat, with a Dumbbell Curl and Press, while chewing gum and holding your opposing hand to the top of your head. It’s ok to steal ideas from those who have paved the way for us. You can learn a lot from names like the Cosgroves, Rigsby, Schmitz, Boyle, Durkin, Cressey, Robertson, Plummer, Remedios, Gaddour, Grasso, to name a few. Though none of them reinvented the wheel and all of them I bet are willing to learn from each other.

8. Don’t try to be everything to everyone. I’ll admit it. My first few years in the industry I didn’t know what I was or who I was. I’m not saying you only have to train 30 year old business men, who make $200K per year, travel 3 times per week, and drive Mercedes. Though that might be your market you can specialize in working with a certain group and expand on that. Hey I started training business people and stay-at-home moms in a one-on-one setting. Then before I knew it I was training their kids, working with a small group of marathoners, began training in small groups and offering fitness boot camps. Your clientele will grow but start by focusing on one particular type of clientele. From there the sky is the limit.

9. Training clients should be fun. The day I don’t enjoy training my clients will be the day I leave this industry. I don’t ever see it happening but it’s something you should always monitor. Your clients should love the time they spend with you as you should love the time you spend with them.

10. K.I.S.S. (Keep It Simple Stupid) – It took me a while to realize the more stressed I got when running my business the more complicated I was making things. My brother and I have a saying – “Break it down Barney Style.”

11. I love the word S.Y.S.T.E.M. – Have a system for everything you do. Surely these systems may change or be altered as you grow but they will give you more freedom.

12. Hire those willing to grow. – Each and every one of my coaches was not who they are today when they walked in the doors of Tyler English Fitness. Their willingness to grow as a coach, motivator and leader is vital in the success of our clients. They maintain a high level of integrity and are willing to go above and beyond. A requirement of everyone on our team.

13. Practice what you preach. This may seem repetitive, if you know me, but I have to say it. I can’t tell you how many times clients thank me for being a role model or coaching by example. It’s help shape me, my business and our culture.

14. A Degree in the field only means so much. For the longest time I was on the verge of jumping into a graduate program, just so I could obtain a “degree in the field”. It wouldn’t have helped me get where I am today any faster. What has been more valuable is my constant effort to educate myself with recent research, reading everything I can get my hands on, and spending thousands of hours upon hours of in the trenches real world coaching.

15. Certifications only mean so much. I’m sorry but certifications only get you so far. Yup, I said it. My clients don’t give a crap what the letters next to my name or my coach’s names say or mean.

16. My Boot Camp is not just a Boot Camp. Sure it’s labeled a “Fitness Boot Camp” but the facts are we do things here that others just don’t do. There are way too many boot camp programs out there. Unfortunately, the majority of them SUCK! I’m confident when I say what we do inside the walls of my facilities is better then 99.9% of the other programs out there. We work hard at making everything from the program design, nutrition, lifestyle and environment second to none.

17. Treat your clients like family. I think I missed this early on. But the more time I spend away from our clients, when I’m working on the business and other such tasks, the more I miss them. The fact is they help shape our business and become a huge part of your daily life, as do you in their life. So treat them the way you want to be treated.

18. Have only good days and great days. This is something I stole from Alwyn and Rachel Cosgrove at Results Fitness. I saw this too much in other gyms during my earlier years. Don’t bring personal problems into the gym. It’s that simple. You should only bring good days and great days to your clients everyday.

19. Personality will beat knowledge. Anyone can learn something. You can’t teach personality. I believe that’s what sets my team apart. They all have unique personalities that our clients love. Or love to hate icon wink 29 Lessons in 29 Months

20. Get out of your comfort zone. In the fitness world this means taking it to a new level of intensity. In my world over the past 29 months it’s meant doing things I may not be good at and working to improve them.

21. Be ruthless with your time. You can’t possibly fit it all in 24 hours. I know I’ve tried. Block out times for projects, block out time for YOU!

22. It’s ok to say no. I’m not into making promises I can’t keep. So don’t make them unless you KNOW you will complete the task.

23. Give a ton value away to your clients. Your clients should get more then they expect. Always flood them with the knowledge and tools to help them achieve their goals.

24. Don’t talk about it, be about it. I love the line I heard from Dax Moy a long time ago and the same words repeated by my business coach Pat Rigsby. “You get paid for done.” So if you want to do something, go out and do it!

25. You can’t help everyone. Only those wanting to change will change.

26. Invest in yourself. The best investments I’ve made over the past 29 months were in those to better myself and my business.

27. Join a mastermind. One of those investments was joining my Elite Mastermind Group. These guys and gals have become like a second family and some of my best friends. But most importantly, they’ve helped push me to where I am today. The best part: none of us are satisfied.

28. Fail forward. You will never know unless you try something. If it doesn’t work as you had hoped, then move it to the side and find what will work.

29. Remember where you started. Not a day goes by that I don’t think about where I was in December of 2008. It will keep you humble and keep you pushing to new limits.

I hope you can take something away from these. If you have a few life lessons please share by commenting below.

 

Work Hard, Train Hard, Get Better,

 

Tyler English

 

Posted in Blog by tyler | 3 Comments

Jun. 6, 2011

4 comments

That’s How You Should Roll

I’ll be the first to admit it, when I first started my business I looked at many things with a negative eye.

 

From competition down the road, to comments uttered about me or my business, and it had an effect on my everyday life.

 

I’ve watched my own personal growth over the past two years, as a coach, business owner and more importantly a person. During this same time I’ve learned a lot about life.

 

All too often we look at things in this negative light. From the time we begin our own adults lives, we always seem to talk about the negative aspects that occur. I’m not sure if it’s part of the aging process or that we forget how truly blessed we all are.

 

On a daily basis I see it transform itself into health and fitness.

 

You are overweight because you just don’t have time because you are “forced” to do everything for everyone else.

 

Could you have just said no for once, taken action and made time to lose the weight.  You probably could have, but then no one would feel bad for you because you learned how to balance things and ultimately would lose the weight.

 

Or the “it’s everyone else’s fault” reasoning. Oh I get it, it’s your boss’s fault that you didn’t work out all week, because you had to work late on a big project or because of work you are just too tired.

 

Or my personal favorite, it’s everyone else’s fault why you had a shitty weekend of eating. So pretty much everyone hand feed you the crap you put in your mouth. Now I get what you are saying.

 

Come on people!

 

You see most of the time we are quick to place blame on others or quick to look for sympathy from those around us.

Thats How You Should Roll

There are plenty of valuable lessons I’ve learned in the past two and a half years, but despite all the negative things that happen in our day-to-day world, YOU ARE IN CONTROL OF YOUR LIFE!

 

This past weekend I was strongly reminded of how the things we look at in such a negative and stressful way truly are not nearly as bad as they could be.

 

In a single word, what am I talking about.

 

Life.

 

I mean living and having control of every aspect of it.

 

Yesterday, I spent close to eight hours at Children’s Hospital Boston watching a 9-year old boy’s family decide on whether he should live or die.

 

The boy, Leo, was born with CHARGE syndrome and is near and dear to someone very close to my heart. Though I had never met Leo or his family, no one person should ever be left alone to say their final goodbye to someone they love.

 

Even never having met Leo or his family, before yesterday, I will remember him not in the way I saw him yesterday but as the boy in the pictures, in the letters from all his classmates and from the stories his mother Val told us.

 

Yesterday Leo didn’t have a choice, things were out of his hands.

 

But for nine years he did have a choice, he could have given up and let his illness take over his life. Yet the little guy continued to live life to the utmost and in the process he made a lasting impact on everyone he came in contact with.

Thats How You Should Roll

You see we have a choice everyday. We can do nothing or we can take action and create the life we want.

 

If you are overweight, inactive, weak, tired, stressed, and continue to find excuses for yourself, STOP!

 

Take a good look in the mirror tomorrow morning and ask yourself “What’s really stopping me?”

 

Are you unable to walk? See? Breath normally? Have restricting heart issues?

 

No? Well, you see Leo had these limitations and more. Though you know what? For nine years he kept fighting and kept fighting. So I’ll ask you again what’s stopping you?

 

Yesterday, I saw the body of a boy who was for nothing else tired of fighting. Tired of working so hard to overcome something that had restricted him for so long. Tired of fighting against something that would not let him win. Sure he may have grew tired but ultimately he did not give up. He was sent here to show people like us that we truly aren’t limited in our existence. Our “limitations” are for the most part self-imposed.

 

In my eyes his daily fight is a victory. A victory against anyone who thinks you can’t succeed.

 

You can succeed. In anything you want to accomplish.

 

In the simplest form it requires you to stop looking for excuses and take action.

 

Start doing thing’s your way without dwelling on past failures or the negative.

 

Or do it because YOU CAN or as I’ve come to hear Leo’s mother Val describe his way of living life, “Because that’s how Leo rolls.”

 

For more information or to donate to the CHARGE Syndrome Foundation please visit the following website http://chargesyndrome.org/index.asp

 

Posted in Blog by tyler | 4 Comments

Jun. 3, 2011

No comments

The Future of Fitness

What sets you apart?

In the Fitness Industry we deal with way too many “styles” of doing things. Each and every Fitness Professional, Coach, Instructor, Personal Trainer or whatever they may call themselves will be the first to tell you that their “style” is the only way to succeed.

Well, I’m sorry to tell these same so-called experts that they are wrong. Exercise isn’t complicated and for most people in the general population the simpler you keep things, the greater their opportunity for success.

When working with a client or clients, it’s about one thing.

Helping your clients succeed.

What are their goals? Do they want to burn body fat, build lean muscle, get stronger, get faster, get stronger, lift heavier things, be pain free, look better naked, have glutes that could squash a walnut?

Whatever it is, it comes down to developing the program that gets them there.

Maybe you don’t want to help someone get faster or have glutes that could squash a walnut. (Wouldn’t that be one hell of a niche!)

Then find those that need your help and that you WANT to help.
English shoot 748 1024x682 The Future of Fitness

When I started my business, some 2 and a half years ago, I took what I had learned from ALL of those around me and morphed it into my style of doing things.

I had been in the industry for just about 8 years at the time and had worked with 75% females, 15% males, 5% collegiate athletes and 5% youths.

The majority of these people, minus the college and youth population who were mostly sports performance, were general population clientele who had a common goal. Lose unwanted body fat, gain lean muscle so that they could look and feel better in life.

Many of these same people are de-conditioned when they first walk in the door.

So I developed my program around those people.

Am I here to tell you that my system and my training style is the best in the business?

No, not at all, in fact I believe there a ton of programs out there that are much better than mine. But I believe I’ve done a better job then most at continue to develop what my program includes. With that the success of the program has grown as have the amount of people it continues positively affect.

Unfortunately, there are so many close-minded people in our industry who believe it’s “their way or the highway.” It’s this kind of attitude that gives our industry a bad name.

Let’s take Fitness Boot Camps for example. Is my business predicated on the success of my Fitness Boot Camp?

You may yes.

I actually will tell you no. It’s determined by the success of MY CLIENTS!

Do I consider my business to be a “Boot Camp Business”?

You may again say yes. I’m here to tell you it’s much better described as “Large Group Personal Training” or “Large Group Metabolic Resistance Training” to be more specific.

There are 168 hours in a week, we see many of these people for 3 hours of that week. So I needed to make sure my program encompassed everything!

In 45 minutes our clients get what they need. Our program is designed to provide tissue quality, flexibility, mobility, core, dynamic flexibility, strength, cardio, and of course nutrition guidance. Our clients improve their cardiovascular health, they get stronger, burn body fat, improve flexibility, become more agile, see greater improvements in speed (whether a runner or not), better stamina in all aspects of life, have greater coordination and balance in their daily movements.

We want them to function properly in the other 165 hours they are not with us.

The fact is that you need to help others understand why YOUR program will HELP THEM achieve THEIR goals.

In my eyes would it be better to call my program “Cardio Strength” or “Metabolic Resistance Training”? Well, it might sound cool or might do a better job of simplifying what my Fitness Boot Camp entails. But the fact of the matter is our society has a weight issue and when people here “Fitness Boot Camp” they immediately have an idea what they are getting into.

It’s an intense group atmosphere meant to deliver them results.

Hey maybe from the start I should have said our program is called:

“Self Myofascial Release, Corrective Stretching, Dynamic Warm-up, Core Strength, Metabolic Resistance Training and Cardio Strength complete with Metabolic Conditioning”

How’s that sound?

It’s not in the name, the program, the style, it’s how it’s delivered to your clients and if it really is the best thing for them.

Are you as a coach constantly learning, bettering yourself, your program, the environment, your tool set, studying others, all to help your clients get better faster?

The facts are, I know my program works and will continue to work. Our clients see it, know it and continue to help us help others.

I’m not here to give my team or myself a pat on the back.

I just firmly believe we have a head start on others in the fitness industry.

The fitness industry is booming, there are more people who need your help. Work to meet them in the middle, instead of attempting to force your “style” and “system” down their throat.

Work Hard, Train Hard, Get Better,

TE

Posted in Blog, Boot Camp, fitness industry by tyler | No Comments

Mar. 18, 2011

12 comments

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Have you ever heard the term “eating for your body type”?
Well, in my eyes, body type is a little more specific. I’m not talking about the “blood type diet” or some other type of diet. I’m talking about you and your genetics and what percentage of proteins, carbohydrates and fats you should be consuming.

As humans are genetics can play a major role in fat loss. Our body type or somatotype is a way for us to generally categorize our body’s structure as well as muscle and fat storage and distribution.

251Bfig1 Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type

Your body will typically fall into one of three body types:

Ectomorphic: Naturally thin and skinny limbs.

An ectomorph’s main characterized as having a fast metabolism, higher carbohydrate intake tolerance. Their body structure is that of long and thin muscles and limbs. They have lower body fat storage.

Suggested Average Starting Percentages.

Protein – 25%

Carbohydrates – 55%

Fat – 20%

Mesomorphic: Naturally muscular and athletic.

A mesomorph’s main characteristics are that of being testosterone and growth hormone dominant with a moderate tolerence for carbohydrates. Their body structure is one of larger bones, a solid torso, wide shoulders, slim waist line and the ability to control body fat levels.

Suggested Average Starting Percentages.

Protein – 30%

Carbohydrates – 40%

Fat – 30 %

Endomorphic: Naturally broad and thick.

An endomorph’s main characteristics are being insulin dominant, having a slow metabolic rate and low carbohydrate tolerance.  Their body structure is one a wider waist large bone structure, heavily muscled yet carrying extra body fat around the midsection.

Suggested Average Starting Percentages.

Protein – 35%

Carbohydrates – 25%

Fat – 40%

Don’t get too hung up on trying to figure out your classification. It really doesn’t matter all that much. Many times a client’s lifestyle can alter what may have been their natural body type to almost a hybrid type.

Take for example what I consider myself. Growing up I was more of an ectomorph but have transformed into more of a ecto-mesomorph (athletic yet still on the thin side).  Or a endo-mesomorph (someone who is heavily muscled and carrys extra body fat around the midsection).  This can happen for other reasons as well. I became a hybrid of a ectomorph and mesomorph through my eating and exercise habits yet someone can also be a natural ectomorph who due to years of inactivity and poor food choices might have developed poor insulin sensitivity and carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

For many people get so hung up on numbers, adjust your numbers as you see fit.

Looking to lose more body fat? I would recommend starting closer to endomorphic recommendations.

More concerned with muscle gain? Start with the ectomorphic recommendations.

These numbers can vary for a wide variety of personal goals.

Pick a starting point and use it. You can always adjust moving forward.

Take for example someone who is losing body fat rapidly, they probably need more carbohydrates in your diet.

So let’s put it together.

Let’s take our 150 pound women who is moderately active who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.

Based on my early recommendations her calorie needs will fat between 1800 kcal per day and 2100 kcal per day (bodyweight times 12 to 14)

I’ve identified her macronutrient ranges to be the following 35% protein, 25% carbohydrates, and 40% fat.

So now I need to predetermine the amount of calorie and macronutrient recommendations. To make things easier we are going to keep her at 1950 kcal per day, so she is within her range yet initially starting out doesn’t have to worry about 3 different ranges of calories and thus macronutrients.

1950 kcal per day would be broken up as such for the amount of calories from each macronutrient.

Protein = 682.5 kcal (1950 x .35)

Carbohydrates = 487.5 (1950 x .25)

Fat = 780 kcal (1950 x .40)

She would then target the following amount of grams for each macronutrient.

Protein = (682.5/4) = 171 grams (rounded up from 170.6)

Carbohydrate = (487.5/4) = 122 grams (rounded up from 121.8)

Fat = (780/9) = 86 grams (rounded up from 86.6)

There you have it, eating for your body type.

I hope this sheds some light on what body type you are and how much protein, carbohydrates and fats you should be consuming for fat loss.

Work Hard, Train Hard, Get Better,
TE

Posted in Blog, Fat Loss by tyler | 12 Comments

Mar. 16, 2011

4 comments

Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss

I’ve been amazed to see all the talk on the internet recently regarding calorie and carb cycling as if it’s something new in the world of nutrition and more specifically fat loss.

I for one have used some form of calorie and carb cycling with my clients for as long as I can remember. Even dating back to my days as a woeful Personal Trainer in a big box gym.

Today, the manipulation of calories and/or carbohydrates is a staple in many of my clients as well as my own personal nutrition.

My clients use many of these strategies to achieve fat loss and physique enhancement goals. I use it in my offseason from bodybuilding and even more specifically during my contest prep for a bodybuilding show.

Though aside from bodybuilding, calorie cycling and carbohydrate cycling are very effective ways to increase your body’s ability to access more stored body fat.

Let’s understand both calorie and carbohydrate cycling as they pertain to fat loss.

Consuming a low calorie diet is a means to ultimately result in a negative energy balance leading to fat loss. Though following a either a low calorie or low carbohydrate diet can lead to a reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, and both testosterone and estrogen output.

By alternating high and low levels of calorie intake you can stop your body from finding homeostasis. Giving your body higher calorie and carbohydrate intakes frequently enough will stop your body from finding starvation mode though infrequently enough to allow fat loss to continue in the body.

Many people hear about limiting carbohydrate intake to achieve greater fat loss, yet they don’t truly know why or how. Lower carbohydrate and thus calorie levels is a major step in losing body fat but a stronger understanding of THE NEED for carbs surely will help achieve greater fat loss even more efficiently.

As human beings, and more specifically Americans, we consume too many carbs, carbs at the wrong times, don’t move enough or with enough purpose. This allows for increased release of hormone insulin within your body and thus leading to a higher rate of fat storage.

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

Body Fat Storage is Starting Young in America Leading to Increased Obesity

Understand that we do need to allow our glycogen levels to fall in our body in order to access more body fat. This happens through lessoning the amount of carbohydrates we consume.  Though just going low carb isn’t the answer as training (be it strength or cardio) is one of the most catabolic things we can do to our body. Meaning when you train your body breaks down tissue and much of this tissue can come from muscle tissue.

Incorporating periods or days of high carbs allows our body to replenish glycogen stores from training, stop catabolism and thus keep our metabolism rocking along. Sounds like a pretty good deal doesn’t it?

Calorie and Carbohydrate Fat Loss Part 2: Calorie and Carbohydrate Cycling for Fat Loss

There are many carb and calorie cycling approaches and a popular or more specifically easier way consists of 3 different days. This can be a high, medium and low carbohydrate or calorie day, depending on the person, their activity level and fat loss goals.

So how do you figure it all out?

Well, now that from my earlier post regarding calorie and macronutrient needs you can determine how much you need. Let’s show you how to set up calories and carbohydrates for cycling.

Without getting any more scientific, as I have already done enough of in this blog, I want to show you how you can set up your calories and macronutrients for calorie and carbohydrate cycling.

If we are going to cycle both calories and carbohydrates you can follow the following template from my previous post to determine calories.

Activitiy Level                                                Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                                Bodyweight x 12-14

Very Active (5-7 times/wk)                                    Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10), 1650 (150 x 11) and 1800 (150 x 12).

Example B: A very active woman weighing 200 pounds who wants to shed body fat would keep her caloric range in between 2000 (200 x 10), 2200 (200 x 11) and 2400 (200 x 12).

To keep matters very simple for you to calculate we will follow the following recommended carbohydrate ranges.

Sedentary

Carbohydrates

High Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Moderately Active

Carbohydrates

High Carb Days – 1.25 – 1.75 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Highly Active

High Carb Days – 1.75 – 2.5 grams of carbs per pound of bodyweight

Moderate Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1.25 grams of carbs per pound of bodyweight

Now REMEMBER these are starting recommendations that I have had great success using with clients. In some instances I have seen clients metabolisms increase to where they are consuming upwards of 2.5 – 3 grams of carbohydrates per pound of bodyweight on a high carb day. It just goes to show how a person who stays active and fuels their body can make drastic positive changes to their own personal metabolic rate.

Here is an example of an moderately active women (exercising 3-4 times a week) who weighs 150 pounds who only has the last 10 pounds of the 40 she set out to lose.

In this example we are keeping her calories at/around 1800 it’s on the lower end of her range but still a good value for her to access body fat. We make up the difference of calories in fat.

High Carb Day

Protein – 150 grams

Carbs – 187 grams

Fat – 50 grams

Moderate Carb Day

Protein – 150 grams

Carbs – 150 grams

Fat – 66 grams

Low Carb Day

Protein – 150 grams

Carbs – 112 grams
Fat – 80

Now let’s look a woman who may be a bit more active (exercising 5-7 times per week) who still weighs 150 pounds but we are going cycle her calories along with her carbohydrates.

2350 Calories / High Carb Day

Protein – 175 grams

Carbs – 250 grams

Fat –  72 grams

2050 Calories / Moderate Carb Day

Protein – 175 grams

Carbs – 150 grams

Fat – 83 grams

1800 – Low Carb Day

Protein – 175 grams

Carbs – 75 grams
Fat – 88 grams

In this example the client is not only manipulating carbohydrate levels but calorie levels as well.

Remember these are examples and a particular persons individual needs will be based on current activity level and body fat percentage.

If you are less active you won’t need as many carbohydrates and calories to start. If you have more body fat your carbohydrate levels may not be as high when starting just as your calorie needs will be lower.

For anyone starting to monitor carbohydrate or calorie levels I recommend tracking it for a minimum of 14 days to really get a grasp on how much you are consuming.

Come back Friday for Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients “Eating for Your Body Type”.

Work Hard, Train Hard, Get Better,
TE

PS – Do me a favor and leave on comment or feedback.
PPS – Did you see Monday’s blog on determining Calories and Macronutrients for Fat Loss? Check it out => Calories and Fat Loss

Posted in Blog, Fat Loss by tyler | 4 Comments

Mar. 14, 2011

19 comments

Calorie and Carbohydrate Fat Loss – Part 1: Determining Calories and Macronutrients for Fat Loss

It’s not just a calorie game. My clients learn this, you should learn this and I’m going to do my best to help you understand it!

When I first started working in the fitness industry I had a few “bosses” who thought that a calorie was a calorie. Being that I was a mere “personal trainer” I shut my mouth but looked at both of these people like aliens.

Calorie and Carbohydrate Fat Loss Part 1: Determining Calories and Macronutrients for Fat Loss

All Calories ARE NOT Created Equal

Granted each of these people weren’t the type of fitness professionals I deal with today but instead each had their own shortcomings.

One was overweight, a little too overweight, and had every excuse in the world why they couldn’t “get back into shape.”

His idea of losing weight was to stay in his calorie range, even if that meant eating cookies and cake in the back office.

Now the other was just freaking weird and had a serious case of narcissism. I mean when your sales presentation to a client is a binder of half naked pictures of yourself, C’MON MAN!

Calorie and Carbohydrate Fat Loss Part 1: Determining Calories and Macronutrients for Fat Loss

C'MON MAN!

He also thought that counting calories was the best way to achieve fat loss. So skipping dinner and having ice cream was ok to do, if it fit into your calories for the day.

Seriously?

So enough of how the other half lives, I just thought that you’d like to know there are PLENTY of people who work in fitness settings, who need a wake-up call themselves!

I’ve put together a template for you to configure your calorie needs for fat loss, BUT I’ve taken it one step further. I want you to understand how to configure your macronutrients (Protein, Carbs and Fats) as well. When you know these numbers, counting calories becomes non-existent.

For most people it’s difficult to have access to an accurate measurement of body fat. So for these people I’ve put together a chart to allow you to configure your calorie ranges based entirely on your current bodyweight and activity level.

Activitiy Level                                                 Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                              Bodyweight x 12-14

Very Active (5-7 times/wk)                             Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10) and 1800 (150 x 12).

Example B: A sedentary male weighing 200 pounds who wants to shed body fat would keep his caloric range in between 2000 (200 x 10) and 2400 (200 x 12).

For those that have the access to measure body fat percentages, the equation is still simple but based on current percentage of body fat and current lean body mass.

Current Body Fat                                                Calorie Intake

6-12%                                                                         17K per pound of LBM

12.1-15%                                                                    16K per pound of LBM

15.1-19%                                                                    15K per pound of LBM

19.1%-22%                                                                14K per pound of LBM

22.1 or above                                                            13K per pound of LBM

Example A: A woman with the body fat percentage of 22% who weighs 150 pounds would consume 1638 calories.

Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of body fat)

Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

Example B: A man with the body fat percentage of 22% who weighs 200 pounds would consume 2184 calories.

Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of body fat)

Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

So, now that you’ve got your target caloric ranges how do we configure how much protein, carbs and fats your should be consuming.

It’s actually MUCH easier than you think!

To keep things simple, I’ll give you two easy ways to calculate these numbers.

Female Macronutrient Recommendations

Female Example A:

A woman with the bodyweight of 150 would adhere to the following recommendations.

Protein: 150 * .8 to 1.25 = 120 – 187.5 grams (Bodyweight multiplied by .8 – 1 grams of protein per pound of bodyweight, depending on activity level and current body fat)

Carbohydrates: 150 * .5 – 1.25 = 75 – 187.5 grams (Bodyweight multiplied by .75 – 1.25 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat)

Fat: 150 * .2 – .45 = 30 – 67.5 grams (Bodyweight multiplied by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat)

You keep hearing me say “depending on activity level and current body fat” as two 150 females may be entirely different. Take a look at the difference between Female Example B (a sedentary 150 pound woman) and Female Example C (a moderately high activity level) to see more specifically how this can vary.

Female Example B:

150 pound Female with 18% Body fat and sedentary activity level looking to shed more body fat

Calories = 1650

Protein = 150 grams

Carbohydrates = 135 grams

Fat = 55 grams

Female Example C:

150 pound Female with 18% Body Fat and a moderately high activity level looking to shed more body fat

Calories: 1800

Protein: 165 grams

Carbs: 155 grams

Fat: 58 grams

Male Macronutrient Recommendations

Example A:

A man with the bodyweight of 200 would adhere to following recommendations.

Protein: 200 * 1 – 1.5 = 200 – 300 grams (Bodyweight multiplied by 1 – 1.5 grams of protein per pound of bodyweight, depending on activity level and current body fat.)

Carbohydrates: 200 * .75 – 1.75 = 150 – 300 grams (Bodyweight multiplied by .75 – 1.75 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat.)

Fat: 200 * .2 – .45 = 40 – 90 grams (Bodyweight by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat.)

Male Example B:

200 pound Male with 18% Bodyfat and sedentary activity level looking to shed more body fat

Calories = 2200

Protein = 200 grams

Carbohydrates = 150 grams

Fat = 88 grams

Male Example C:

200 pound Male with 18% Bodyfat and a moderately high activity level looking to shed more body fat

Calories = 2400

Protein = 220 grams

Carbohydrates = 175 grams

Fat = 90 grams

I hope you can see how the body fat and activity levels of an individual will directly effect the caloric value and macronutrient amounts the individual will consume daily.

When determining a clients’ individual numbers I take the time to evaluate other contributing factors outside of just body fat and activity levels. Though these two guidelines can help you better determine where to get started in your fat loss journey and make it easy to get started.

That’s enough for today.

Come back Wednesday for Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss.

Did you find this post helpful?

Do me a favor and leave a comment on the blog with your feedback.

Work Hard, Train Hard, Get Better,

TE

Posted in Blog, Fat Loss by tyler | 19 Comments

Mar. 10, 2011

1 comment

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Have you ever heard the term “eating for your body type”?
Well, in my eyes, body type is a little more specific. I’m not talking about the “blood type diet” or some other type of diet. I’m talking about you and your genetics and what percentage of proteins, carbohydrates and fats you should be consuming.

As humans are genetics can play a major role in fat loss. Our body type or somatotype is a way for us to generally categorize our body’s structure as well as muscle and fat storage and distribution.

251Bfig1 Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients: “Eating for Your Body Type”

Your body will typically fall into one of three body types:

Ectomorphic: Naturally thin and skinny limbs.

An ectomorph’s main characterized as having a fast metabolism, higher carbohydrate intake tolerance. Their body structure is that of long and thin muscles and limbs. They have lower body fat storage.

Suggested Average Starting Percentages.

Protein – 25%

Carbohydrates – 55%

Fat – 20%

Mesomorphic: Naturally muscular and athletic.

A mesomorph’s main characteristics are that of being testosterone and growth hormone dominant with a moderate tolerence for carbohydrates. Their body structure is one of larger bones, a solid torso, wide shoulders, slim waist line and the ability to control body fat levels.

Suggested Average Starting Percentages.

Protein – 30%

Carbohydrates – 40%

Fat – 30 %

Endomorphic: Naturally broad and thick.

An endomorph’s main characteristics are being insulin dominant, having a slow metabolic rate and low carbohydrate tolerance.  Their body structure is one a wider waist large bone structure, heavily muscled yet carrying extra body fat around the midsection.

Suggested Average Starting Percentages.

Protein – 35%

Carbohydrates – 25%

Fat – 40%

Don’t get too hung up on trying to figure out your classification. It really doesn’t matter all that much. Many times a client’s lifestyle can alter what may have been their natural body type to almost a hybrid type.

Take for example what I consider myself. Growing up I was more of an ectomorph but have transformed into more of a ecto-mesomorph (athletic yet still on the thin side).  Or a endo-mesomorph (someone who is heavily muscled and carrys extra body fat around the midsection).  This can happen for other reasons as well. I became a hybrid of a ectomorph and mesomorph through my eating and exercise habits yet someone can also be a natural ectomorph who due to years of inactivity and poor food choices might have developed poor insulin sensitivity and carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

For many people get so hung up on numbers, adjust your numbers as you see fit.

Looking to lose more body fat? I would recommend starting closer to endomorphic recommendations.

More concerned with muscle gain? Start with the ectomorphic recommendations.

These numbers can vary for a wide variety of personal goals.

Pick a starting point and use it. You can always adjust moving forward.

Take for example someone who is losing body fat rapidly, they probably need more carbohydrates in your diet.

So let’s put it together.

Let’s take our 150 pound women who is moderately active who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.

Based on my early recommendations her calorie needs will fat between 1800 kcal per day and 2100 kcal per day (bodyweight times 12 to 14)

I’ve identified her macronutrient ranges to be the following 35% protein, 25% carbohydrates, and 40% fat.

So now I need to predetermine the amount of calorie and macronutrient recommendations. To make things easier we are going to keep her at 1950 kcal per day, so she is within her range yet initially starting out doesn’t have to worry about 3 different ranges of calories and thus macronutrients.

1950 kcal per day would be broken up as such for the amount of calories from each macronutrient.

Protein = 682.5 kcal (1950 x .35)

Carbohydrates = 487.5 (1950 x .25)

Fat = 780 kcal (1950 x .40)

She would then target the following amount of grams for each macronutrient.

Protein = (682.5/4) = 171 grams (rounded up from 170.6)

Carbohydrate = (487.5/4) = 122 grams (rounded up from 121.8)

Fat = (780/9) = 86 grams (rounded up from 86.6)

There you have it, eating for your body type.

I hope this sheds some light on what body type you are and how much protein, carbohydrates and fats you should be consuming for fat loss.

Work Hard, Train Hard, Get Better,
TE

Posted in Bootcamp, Fitness, Nutrition, Workouts by tyler | 1 Comment

Mar. 9, 2011

2 comments

Body Part Training Part 2: How to Body Part Train “The Right Way”

Since Monday’s blog I received a few emails regarding how I would personally structure a “body part split”.

So I thought what better way then to give you an example of how I may structure a particular body part routine that isn’t so “body part” specific. Instead focusing on major lifts while still targeting specific muscles on given days.

This type of training routine has actually allowed me to hit muscle groups multiple times in a week without having to wait an entire week.

Monday – Legs

1A) BB Squats  – 4 x 6-8

1B) BB Romanian Deadlifts  – 4 x 6-8

2A) Bulgarian Split Squats – 3 x 12

3A) TRX Leg Curls – 3 x 25

Tuesday – Chest, Shoulders and Triceps

1A) BB Push Press – 4 x 5-7

2A) BB Close Grip Bench – 4 x 5-7

3A) Weighted Dips (Bands, Weight Belt or Chains) – 3 x 12-15

3B) Blast Strap Push-ups – 3 x 15-20

Wednesday – REST

Thursday  – Back and Biceps

1A) BB Row – 4 x 8-10

1B) Weighted Chin – 4 x 10-12

2A) Single Arm DB Row – 3 x 12-15

3A) TRX Face Pull – 3 x 15-20

Friday –  Chest, Shoulders and Triceps

1A) Incline DB Press – 4 x 8-10

1B) Single Arm DB Push Press – 4 x 8-10

2A) DB Floor Press – 3 x 6-8

3A) Band Pushdown – 3 x 15-20

3B) DB Floor French Press – 3 x 15-20

Saturday – Back and Biceps

1A) Trap Bar Deadlifts – 4 x 5-7

2A) Mixed Grip Chins – 4 x 10-12

2B) BB Cheat Curl – 4 x 10

3A) BB High Pull – 3 x 12

3B) DB Power Curl – 3 x 10-12

Sunday – REST

There you have it, an entire 7 day split. I keep lower body (legs) to one day per week due to recovery and the fact my legs have always been a strong suit.

English91 200x300 Body Part Training Part 2: How to Body Part Train “The Right Way”

This type of split has also allowed me to hit my upper body 4 times in a 7 day period while still allowing me ample recovery time.

Give this a try and let me know what you think.

Work Hard, Train Hard, Get Better

TE

Posted in Blog, bodybuilding by tyler | 2 Comments

Mar. 7, 2011

No comments

Body Part Training: Not Your Typical Bodybuilder

It seems to amaze me that I still meet those that use body part specific training as their primary training protocol.

These same people are those that look at me in amazement when I explain to them I don’t train that way.  In their defense I mean hell, I’m a WNBF Pro Bodybuilder, shouldn’t all Bodybuilders train body part specific?

At least that’s what they’ve been lead to believe.

Now, don’t get me wrong, I’ve done plenty of body part training in my days. I also believe every person in the fitness industry who talks bad about this style of training or has talked bad about it , has also followed this technique at some point in their life.

And just let me say, if you deny it your lying to yourself and your full of shit.

Sorry, had to get that out.

Body part training use to be the only thing I knew. I can’t tell you how many “International Chest Days” or “Friday Night Gun Show” training sessions I performed in my teens and early 20’s. That was the way to train.

Body Part Training: Not Your Typical Bodybuilder

In college that is all I did.

I trained too often, with too much volume, not nearly enough recovery and let’s not forget eating whatever I wanted. Not conducive to building the body so many desire and certainly entirely different than what I practice and preach today.

With this style also came nagging injuries, from shoulder strains, tendinitis, knee pain, low back pain and all before the age of 23.

Today, my training sessions are shorter, focus on overall muscle stimulation.

They focus on total body, lower body, pull dominant, push dominant, upper body dominant and metabolic.

In a typical week I may train 3-5 times depending on the program I’ve written or if I am in contest prep or offseason.

My current offseason split is lower body, upper body push, upper body pull and total body spread over a 7-day period.

This change in my training structure was a major reason I’ve been able to make such massive improvements in only 5 years of competitive bodybuilding.

croppedhandsonhips1 683x1024 Body Part Training: Not Your Typical Bodybuilder

My style is not the norm for the bodybuilding world. I understand that. For one, I can’t stand “arm training” so I do my best to incorporate movements that give me the most bang for my buck. I’ve found a good combination of vertical and horizontal pushing movements really allows me to build my triceps without doing much direct tricep work.

This is an example of my upper body push session from last week.

Upper Body Push

Vertical Push (Shoulder Dominant)

1A) BB Push Press  – 5 x 5-7

Horizontal Push (Chest Dominant)

2A) Incline DB Press – 4 x 8-12

Unilateral Vertical Push (Shoulder Dominant)

2B) Single Arm DB Push Press – 4 x 8-12

Accessory Work: Bodyweight Movements

Horizontal Push (Chest/Tricep Combo)

3A) Band Resisted Parallel Dips – 3 x 15-20

Horizontal Push (Chest/Tricep Combo)

3B) Decline Blast Strap Push-ups – 3 x 15-20

Nothing to glamorous.  Straight and to the point.

This allows me to hit a vertical and horizontal push movement again later in the week during my total body session.

Overall stimulation, greater strength gains, more recovery and increased muscle growth.

Join me Wednesday for Body Part Training Part 2: How to Body Part Train: “The Right Way”

Work Hard, Train Hard, Get Better,

TE

PS – I’m launching a brand new look to the blog soon. Stay tuned!

PPS – Please help me spread the message. Subscribe to my newsletter!

Posted in Blog by tyler | No Comments

Nov. 11, 2010

37 comments

The Life He Left Behind…

Today, we take the time to thank our Veterans across the world for their service to our great nation.

It is because of these brave men and women that fight for our freedom that we are able to enjoy our own personal freedoms in this great country.

Unless you have personally served in the military we can’t even begin to image what these brave souls endure both mentally, physically and emotionally while away from family and friends.

My best friend and brother, Robert, Rob to many of you, served 5 years in the United States Marine Corp where he reached the rank of Sergeant, earned the honors of Black Belt Martial Arts Instructor and Combat Conditioning Specialist in the Marine Corp Martial Arts Program (MCMAP).

The Life He Left Behind...

The MCMAP Motto!

He ran the Body Composition Program on base, so we were doing the same things in the fitness world, just in two different parts of the world. During his time in the Marines he had become “The Poster Boy Marine.”

usmc 1 The Life He Left Behind...

The Poster Boy!

The Marines was his home, so much so he was ready to reenlist, the brotherhood he had developed while away from myself, my sister, my mother and my father brought him to the realization that the Marines was where he belonged.

That is when he and I began to talk about what I was doing back home. We would talk about program design, our workouts, my bodybuilding, his training, but most of all we talked about the journey and business venture I was beginning and what I wanted it to become.

As few and far between those conversations may have been and at all times of the early morning (I mean ALL times), they led us to where he and I are today.

You see when Robert was in boot camp (the REAL deal, not FVFBC!) he would send letters home addressed just to me. There where things he just didn’t want my sister or mother to hear about, during his time at Parris Island, but don’t worry they found out later on upon his return!

Look we all know the military lifestyle is quite possibly the hardest to lifestyle to live. Many times our military personnel are thousands of miles away from friends and family in a foreign, sometimes hostile, country with no contact to the outside world and for Robert during his five years this was no different.  He was stationed overseas and many times I didn’t even know what exact country he was in, what he was doing or where he was going.  To say that bothered is outside the realm of this blog post and something I’ve never talked about. You see, my mother and sister looked to me to be the strong when while he was away.  Not knowing where your brother or son is, for a period of weeks and months, can do horrible things to your mind.

www.sodahead 1 The Life He Left Behind...

This entire thought process and sense of worry, all changed over a year ago.

Robert was ready to reenlist. He happened to be in “tax free” waters and was going to accept an $81,000 signing bonus. Instead of banking this bonus he was going to send it home to me to invest in the business.

Now the world I live in $81,000 dollars is a small price tag to put on someone you love and respect tremendously.

I passed.

I told Robert that I wanted him to come home and join me in the business. Let the Marines have their $81,000 I wanted my brother home.

It sucks to put it this way but when I tell the story to someone I explain it as, I could have accepted the $81,000 and then sometime down the road never had my brother return from his service.

And I don’t have to spell it out for you to understand what I am saying there.

I wanted him home safe, doing something I KNEW he would grow to love.

The Life He Left Behind...

I think we all should love a woman in a uniform!

And that he has. Don’t get me wrong coming home was the toughest decision of his young life. A decision I know he still thinks about daily and decision no amount of words can explain, but a decision that has helped change the course of my life for the better over the past year.

So I say to my bro, Robert, I’ll never truly understand the life you left behind and you know I’m never one to show my affection towards how much you mean to me.

But thank you man, thank you for your service, thank you for your time, thank you for your energy and thank you for your love.

Thank you for “always being faithful” to the ones who truly love you.

Semper Fidelis my friend.

Work Hard, Train Hard, Live Better,

Tyler

PS – The United States Marine Corp celebrated their 235th Birthday yesterday. Be sure to wish my bro a “Happy Birthday” over on Facebook – http://www.facebook.com/profile.php?id=558635081 and thank him for his service!

Posted in Blog by tyler | 37 Comments

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