Fort Worth Personal Trainer: 100 Best Foods You CAN EAT to Lose Weight (Video)
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The Secret Weapon to Fat Loss-Protein
One of the easiest and fastest ways to improve your diet and accelerate your fat(weight) loss is to focus on your protein intake. Like I’ve said before, no American ever has to worry about getting enough carbs.
When you do increase your protein intake all kinds of good things happen: Getting more protein into your diet
has been proven to
1. Increase lean muscle
2. Reduce belly Fat
3. Increase your metabolism
4. Minimize the effects of menopause
5. Reduce blood pressure
6. Reduce Cholesterol levels
7. Lower glucose levels
8. Reduce post-exercise recovery time
9. Accelerate Fat-Loss
How much protein Do You Need? Click here to do the math=> Fat Loss Secret Weapon Formula
So let’s look at the best sources of protein and how you can get more into your diet and start seeing results more quickly.
Beef- Old school athletes are famous for loving red meat. I’m seeing less and less red meat in journals but that doesn’t mean it should go away.
Lean red meat is an excellent source of protein, iron and creatine. Look for lean cuts 80/20 or better. Portion control is also important- 1 serving of meat is about the size of a deck of cards.
You can get a variety using beef, lamp, pork and wild game types meat like venison, rabbit and duck.
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken- The old standby and for good reason it works. Fast convenient and hard to screw up. Sometimes that’s all you’re looking for in fat-loss food. Chicken is the number one most popular lean protein sources amongst fitness and fat loss seekers. Remove the skin and get the light meat found in the breasts. The thighs are higher in fat and calories.
Obviously you should broil, grill or roast these, don’t fry them.
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish-I’ve noticed fish is either a love it or hate it food. People either seek it out or avoid it completely.
As with other meats, you can take something pretty lean and healthy and screw it up frying it and adding high calorie sauces and butter. Eat your fish grilled or baked . Most fish are low in fat and high proteins. Shellfish have many of the benefits that fish have and it can add some variety to your diet if you’re getting bored of egg whites and chicken. This category includes shrimp, crab, lobster, mussels, etc
By the way, when you’re eating in restaurants, fish is a great choice as long as you make sure there are no hidden bad fats or extra calories.
Here’s a list of fish to consider: salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish, mahi -mahi, perch, orange roughy, marlin, sole, halibut, herring cod, and catfish.
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein
Tilpia, 4 oz. – 21 grams of protein
Pork-It’s called the other white meat because there are certain cuts of pork that qualify as a lean protein. Particularly pork tenderloin, generally referred to as pork loin, is an excellent lean protein.
Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Eggs and Dairy-“Dairy products” cover an entire category of foods including milk, cheese, yogurt, sugar–free frozen yogurt, and cottage cheeses. The label needs to say “fat-free,” “skim,” or 1% low fat.
Dairy contains carbohydrates and proteins. Protein in dairy is high quality and complete. Non-fat cheese can also boost the protein content of a meal.
Dairy wouldn’t be complete without a discussion of yogurt. Yogurts can span the entire distance from Greek Yogurt(good source of protein low in calories) to an ingredient list full of High fructose corn syrup! Check your labels and choose wisely.
Egg, large – 6 grams protein- “The Gold Standard for Protein”
Milk, 1 cup – 8 grams
Cottage cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans- Don’t think that in order to get the maximum nutritional value out of beans, you need to start with dried or fresh beans. These types of beans require soaking (dried beans) and extra cooking time so most people don’t bother.
You really don’t need to go through all the hassle to reap the benefits of beans. Canned beans are just as nutritious as dried beans, and they are much easier to prepare – just open the can. (Just look for the low-sodium version for canned beans)
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per-half cup of cooked beans
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds-Most nuts and seeds are higher in fat than most people are comfortable with. As long as you stay in control this should not be a concern.
I’ve seen almonds and peanut butter work wonders as an afternoon snack. They consistently work to keep you feeling full and as an appetite suprressant.
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Whey Protein– This is the game changer. Lately, I’ve been seeing better and better(read faster and faster) fat-loss results with clients when we put this into their diet. Recent research is backing up what I’ve been seeing, especially for women losing fat.
Whey protein is best used at breakfast to kick-start your metabolism for the day and to keep you feeling full through the morning
Immediately after training help you 1) lose more fat faster 2) Recover from the training more quickly and 3) help you feel better sooner so you don’t sit on the couch for 2 hours after training.
And as a fast convenient supportive snack throughout when other options aren’t available or possible.
I recommend Advocare Meal Replacements for this.
Only 220 calories and 25 grams of Whey Protein per serving-that’s a winner in my book.
For More information click here=> Advocare Meal Replacement
Start focusing on increasing your protein intake today.
Combine that with a good high intensity exercise program like our Body Firm Fitness Boot Camps and you’ll see results in the mirror, on scale. and in your clothes within one to two weeks.
Yes it works that fast.
Talk soon.
Dave
I’m warning you this isn’t the sexiest topic, like Hiit Training or Metabolic Resistance Circuit Training-
But, it is a fat-loss secret weapon.
And it’s critical for your results.
It’s important enough that I devote an entire Chapter to it in my Nutrition Crash Course book.
Want to know the Secret Weapon?
Protein.
Increase your Protein intake.
When you do all kinds of good things will happen to your body.
Getting more protein into your diet has been proven to
1. Increase lean muscle
2. Reduce belly Fat
3. Increase your metabolism
4. Minimize the effects of menopause
5. Reduce blood pressure
6. Reduce Cholesterol levels
7. Lower glucose levels
8. Reduce post-exercise recovery time
9. Accelerate Fat-Loss
This is good stuff!
No American has to make sure they’re getting enough carbs in their diet, ever.
But you need to make sure you’re getting enough protein.
Do the simple math for your needs.
How to Calculate Your Protein Needs:
Your Weight in pounds divided by 2.2= weight in kg
Then your (Weight in kg) x (.8-1.8)gm/kg= protein gm.
The .8 is if you’re sedentary.
The 1.8 is if you’re exercising regularly. (you better be)
Example: 154 lb female who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.8 = 126 gm protein/day
Remember these are minimums. Unless you’re really focusing on this you’re probably under goal.
When you are getting enough protein, all kind of good things will happen.
You’ll feel fuller longer, you’ll lose fat especially belly fat, stronger muscles- bones-and tendons.
There’s really no downside here.
Tomorrow I’ll send you a list of the best high protein foods and some tricks you can use to make hitting your nutrition and weight loss goals easier.
Talk soon.
Dave
P.s. Get the RESULTS you want and deserve.
Click here=>FREE 7 Day Fitness Boot Camp
Kristina Vasquez crushed it in just 21 Days.
After spinning her wheels with the old “cardio and some free weights”. Doing the old health club thing for 2 years. Kristina hadn’t really seen any results! She’d actually gained weight, and that sucks!
After joining the 21 Day Holiday Survival Challenge program , she dropped 5 pounds off her petite frame. She had lost 1 inch off her waist and her clothes fit better than they had in years. This is while maintaining a busy business travel and social schedule.
She also leveraged the power of nutrition, the food journal and group support. Those factors that propeled her forward to results.
Watch her video she’ll tell you about her experience and results. What works and what doesn’t and why.
Even better this program is available to you right now.
What can you do with the 21 Day Holiday Survival Challenge? Lose 5-8, why not 10 pounds? Drop a size or two? Get your feet under you and your energy back?
Why not?
What I want you to understand is the time is going to pass anyway. You’ll either be leaner, happier, with more energy. Or you’ll be right where you are now. Or in worse shape, stress and holiday parties have a way of doing that.
This killer program is ONLY $89 for 21 Days of Fat-Burning Muscle-Toning goodness! It’s worked before and we’ve had a year of experience to make it even better.
Details of this program are right–here
The total value of this program is well over $250. If you ask Kristina she’ll tell you the results are worth even more than that.
This same program is available to you right now. If you’re one of the first 8 to respond.
Did I mention the Bonus! the Challenger with the best results and story wins 3 month of Rapid Results Bootcamp? Well I just did. And you need to win this thing. Now.
Call the office at 817.320.0743 to reserve your spot. Lets go.
Talk to you later,
Dave
Nearly every day I’m asked…
Do you work with women?
Do you work with women my age (40’s and 50’s)?
Will I be able to find the time?
Will it work for me?
The answer is always YES!
Susan Simpson is proof of that.
After first raising her children then becoming the caretaker of her parents during later years.Susan found herself at 224 pounds, her heaviest weight ever.
After seeing her parents decline in health, and wanting to be able to keep up with her kids and grandkids she decided to make a change.
Let her tell you her story. And discover the secrets to her success.
:10 How taking care of everyone but herself allowed her to reach her heaviest weight ever of 224 and the turning point
1:00 How she had always struggled to lose weight
2:00 What her initial reaction to the program was and her first attempt at a push up.
2:20 What her results have been in the program
2:55 What self-talk she used over and over to get herself through the first workouts
3:05 From getting stronger to keeping up with her grandkids, what other benefits she’s getting
4:00 Tips and methods she used to stick with the program, even on days she wanted to quit
5:04 Her biggest hurdle with nutrition and how she overcame it
6:24 Her fast-food addiction and how she dealt with it
7:33 Her advice to you
If, like Susan you’re looking to lose weight, tone up, get your energy back, gain confidence, and just feel better.
You can!
And it all begins with a simple free consult.
Click Here=>Free Consult
Talk soon.
Dave
P.s. In the beginning Susan wasn’t sure she could do it either. But that didn’t stop her from starting. Don’t let your fears keep you from the life you want.
Click Here=>Free Consult
Talk soon
Dave
“Experience isn’t what happens to you. It’s what you do with what happens to you. It takes a wise man to learn from his own mistakes..and a genius to learn and profit from the mistakes and experiences of others”
-Kekich Credo
After having done nutrition coaching with a couple thousand clients I’ve learned no two people eat exactly alike.
Even twins that I’ve worked with have different tastes, likes and dislikes, and schedules and routines.
All these variations for people make a one size fits all diet a very bad idea, if not impossible.
And when it comes to eating for weight loss and fitness your going to have to quite often find what works for you through trial and error.
This allows you to experiment some and not feel bad if one thing or another doesn’t work for you.
Think of it as testing.
Want to try something new to your diet, you can just test it out.
Here are the 3 BEST Eating for fat loss tips that you can test…
1) Same Food Everyday.
This comes down to choosing a healthy breakfast, snacks, a lunch and dinner that you can live with 6-7 days a week.
This is also called “ritualized eating”
This makes planning-shopping-preparing and most important following the diet super simple.
And that’s the genius of it. Simple works. And it eliminates stress.
Yes you’re going to eat the same breakfast lunch and dinner everyday.
But research and our own experience has proven “boring works”
You’ll lose more weight in less time with a structured, repetitive, and yes “boring” diet.
2) Don’t Drink any Calories
Fast, easy and simple.
Eliminate all juice, soft drinks, alcohol, milk, coffee syrups, and all other liquid calories from your diet for the next 12 weeks.
You would be amazed at how many calories can sneak in under your radar in liquid form.
If you’re drinking one to two soft drinks a day, I can nearly guarantee at least a 10 pound weight. Soft drinks are evil and hard on your body
This also means kiss your Starbucks habit good-bye.
If you want results again, approach this with I’m going to test this out mind-set.
DId I mention no alcohol?
Yes, I did.
3) Create a Cheat Day Checklist
This is a mental trick to help you through your week until you make it to your reward meal or cheat day.
Keep a list of all your cravings and write them down, promising yourself you can indulge in those foods on your cheat day.
If you say “I can never eat that again” but you want it, you’ll never make it
You’ll find yourself better able to be compliant today if you KNOW you can have those foods in the near future.
There you have it.
3 super simple eat lean tricks that work in the real world for people just like you.
Remember you are going to mess up, you’re going to miss workouts, and there are going to be those days where you’re just challenged to the breaking point.
Everyone goes through this, but not quitting is what separates success from failure.
To make it to one more meal, to one more workout, to make it to the next day.
Taking action is the key.
Even imperfect action.
And never giving up.
I believe you can do this.
Dave
P.s. If you’re tired of saying you’re going to start on Monday, and you never do. Make today different.
Click Here=>Free 7 Day Fitness Camp
Are you having trouble turning healthy eating into a lifestyle?
Completely changing you eating habits overnight, without the right system and support, is nearly always a disappointing disaster.
Sometimes it’s easier to make one or two small changes to your diet over time.
You can do this by substituting a healthier choice for one of your unhealthy staples.
While you may think these small changes won’t really make a big difference you would be mistaken.
Research has shown that small consistent changes to your habits, or “small victories” can help you sustain your new lifestyle long enough to see results.
These results fuel even more healthy habit choices.
Small changes equal big results over time.
It’s not even that hard once you learn to substitute some of your old “favorites” for healthier options.
Take a look:
1. Like Pasta?
Try making a bowl of spaghetti squash instead.
It’s low-calorie and low-glycemic… and can taste just as good! You can find spaghetti squash in the produce section of your grocery store.
Make sure you cook it well and scrape the inside for a tasty substitute for pasta!
2. Want something to “snack” on?
Try pistachios.
They are some of the most nutrient-dense nuts available… and as far as nuts go, they are relatively low-calorie.
Just don’t go crazy with them. To avoid eating too many, too fast, make sure to get them with shells. Make yourself “work” a little to eat them!
Almonds work in this instance also.
3. Feel like having mashed potatoes?
Use a food processor (or similar equivalent) to make a healthy mash out of cauliflower.
Add proper seasoning, along with some skim milk (or whatever you like to use for mashed potatoes) and you’ll have a tasty and low-calorie substitute!
4. Absolutely got to have bread?
Nowadays there are many “low carb” and “low calorie” breads that taste just as good, for about half the calories.
This has been super popular for a lot of my clients.
Switching over to Ezekiel bread is way easier than giving it up bread completely.
You’ll find it in the frozen foods section of your grocery(ask for it if can’t find it).
Try it one of these days and you’ll see…
5. Feel like having burgers or meatballs?
Try using lean ground turkey breast instead of beef.
You’ll save a TON of calories!
6. Want to kick the soft drink habit?
I recommend clients to use Spark .
You just add it to water for flavor and it has caffeine. The caffeine will give you energy and is a pretty good appetite suppressant also.
Dropping the soft drinks is simply one of the fastest ways to drop pounds rapidly. This swap always works.
Little changes, day to day will deliver big results over time.
Talk soon
Dave
P.s. Tired of being tired? Tried it on your own, just to feel bad when you quit before you saw results? We can help. Get the workouts, nutrition, coaching, and support you need to get the results you deserve.
Click Here=>Free 7 Day Fitness Camp Pass
Tired of being tired? Get the energy you need to feel and perform your best.
New clients come to me seeking to lose weight, tone up, feel better and get more energy every day.
The paradox is they feel too tired to workout, or if they’re working out they feel fatigued from the start.
I have a fix for that.
I recommend SPARK by Advocare to give yourself an “unfair advantage”
Spark is is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.
It’s sugar free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or over stimulate your body.
Spark contains an effective amount of caffeine to give you the quick boost you’re looking for.
B vitamins to enhance your body’s natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages.
My clients tell me they think more clearly, have more energy and have a better general sense of well-being.
Spark is not just our most popular product, it’s also our product of the month.
You can order here and it will be delivered directly to your door.
If you’re not completely satisfied you can contact me and I’ll refund your money. No questions asked.
Click here=>Spark Energy
Talk soon
Dave
P.s. Get the energy you need to feel and be your very best.
Click here=>Spark Energy
Everyone wants to get leaner, get toned, get more definition, look better, and feel better.
And theres one simple little nutrition trick that can help you accomplish all that.
Increase your protein intake.
Not one client has ever sat down in front of me and was taking in enough protein.
For a person training intensely 2-3 days per week it’s MORE than you think.
You can use this Protein Calculator to get a accurate estimate of your needs.
Click Here=>Protein Calaculator
And I’m betting your needs are way more than the number of grams you’re getting in today.
And don’t let the fact the calculator is on Bodybuilding.com. This has nothing to do with “Getting HUGE BRO!”…this has to do with you hitting your weight loss and fitness goals faster and easier.
You can use any source of high quality protein: Chicken, Fish, Lean Meats, to meet your numbers.
But I’ve found it’s nearly impossible to hit those numbers without some type of supplement.
I’ve been recommending CATALYST from Advocare.
We call it “Lipo in a bottle” and there’s good reason.
It’s basically protein. And the more protein you can get in the better.
You can check it out here.
If you’re NOT seeing the results you want. Check your protein intake against the calculator and adjust accordingly.
There’s no downside to this.
It CAN be done and YOU can do it!
Talk soon.
Dave
P.s. If you’d like to order Catalyst you can have it delivered to your doorstep by Clicking Here=>Catalyst
When I sit down with a new client one of the first questions I ask is “what do you eat for breakfast”
Over the years I’ve noticed if they have 20-50 pounds to lose the answer is “Nothing” or “I don’t have time”
If the person has 50 pounds or more to lose they’ll invariably answer “I grab it a fast-food place”
This isn’t hard core research just reflection on the eating habits of a few thousand of your neighbors.
SO what should YOU do if you want to lose body fat and get leaner but you won’t or can’t prepare breakfast.
I recommend a simple Meal Replacement Shake..
It’s fast, high in nutrition, and low in calories with a lot of protein
(this helps you get leaner quicker and keeps you full longer)
I show you how simple, fast, and effective this is in the video above.
There’s no need for a blender, fruit, or any other non-sense.
Just a willingness to invest 2 min or less every morning into your health and well being.
Test it out. The only thing you’ll lose is body fat.
Click Here=>Quick and Easy Meal Shakes
Meal replacements are the easiest way to get complete nutrition with minimal hassle.
Click Here=>Quick and Easy Meal Shakes
Talk soon.
Dave
P.s. These come with a 100% Money-Back Guarantee. You love the taste or your money-back.
Click Here=>Quick and Easy Meal Shakes