Nutrition fundamentals for body composition and performance

Nutrition fundamentals for body composition and performance: there are two main categories that everyone needs to optimize to reach your goals. The two categories are caloric intake and macronutrient ratios. When these two categories are off track, your progress suffers. 

Your goals almost always include something to do with looking better, feeling better and performing better. People assume that losing weight is on that list because that’s what you have been indoctrinated into thinking. Building / maintaining muscle mass and losing body fat are what you should be focused on. Nobody talks about that because it’s not part of the money making narrative. 

Here are a list of questions that you should be asking yourself:

What are my specific goals?

What should my caloric intake be to reach my goals?

What is my current actual caloric intake?

What macronutrient ratio of protein, fat and carbs should I be using to reach my goals?

What is my current actual macronutrient ratio?

What changes do I have to make to go from my actual current caloric intake and macronutrient ratio to my desired caloric intake and macronutrient ratio?

Once you have the answers to these questions then you can take positive decisive actions that will actually assist you in achieving your goals. Simple doctrinal statements like “eat less and exercise more” and “slim down and tone up” are amateur hour constructs propagated by the money making industries. 

Try “burn fat and build muscle” instead for optimal healthy results. 

In my nutrition program that I have taught for years, I teach, coach and mentor people to answer those questions, calculate the answers, and develop your own nutrition plan to reach your specific goals. 

Most people are too lazy or undisciplined to do the work required. For those types, they can simply do endless cardio and starve themselves until they can cram their atrophied malnourished brittle bodies into a size zero pair of jeans. Dying skinny can be a goal I suppose. Throughout history, death camps were filled with skeletal looking skinny people (barely alive and dead). So choose your goals wisely. It’s worth doing the work to be healthy. 

Beyond the Scale Part 1: Why is it important to track all of your body composition instead of just tracking body weight?

Tracking body composition is important because it provides a more comprehensive understanding of your overall health and fitness progress compared to just tracking body weight. Here are a few reasons why tracking body composition is beneficial:

1. Differentiates between fat and muscle: Body composition analysis allows you to determine the percentage of body fat and muscle mass. This is important because even if your body weight remains the same, your body composition may change. By tracking body composition, you can assess whether you are losing fat and gaining muscle, which is essential for achieving a lean and healthy physique.

2. Evaluates overall health: Body composition analysis provides insights into your overall health beyond just weight. Excessive body fat, especially around the abdominal area, is associated with an increased risk of various health conditions such as heart disease, diabetes, and metabolic syndrome. By tracking body composition, you can monitor changes in body fat levels and take necessary steps to improve your health.

3. Personalizes fitness and nutrition plans: Understanding your body composition can help personalize your fitness and nutrition plans. For example, if your goal is to lose body fat, tracking body composition can help you assess the effectiveness of your exercise and diet regimen. It allows you to make adjustments based on your specific needs and goals.

4. Motivates and encourages progress: Seeing positive changes in body composition, such as a decrease in body fat percentage or an increase in muscle mass, can be highly motivating. Tracking these changes can help you stay focused and committed to your health and fitness journey.

In summary, tracking body composition provides a more detailed and accurate assessment of your overall health, helps you differentiate between fat and muscle changes, personalizes your fitness and nutrition plans, and serves as a source of motivation. It is a valuable tool for monitoring progress and making informed decisions to optimize your health and fitness goals.

Over the years, I have used tape measures, hand held bio electric impedance devices, body fat calipers, and a variety of weight scales to conduct body composition assessments on my clients and myself. 

While each method has different pros and cons, I have switched to a new device that does it all and is less hands on and invasive. 

My new device that I have used for the past couple of years, for my clients and myself, is the Inevifit Eros Smart Body Fat Scale and its associated iPhone app. 

You simply step on the scale barefoot and the scale transmits your data to the app on your phone. 

It tracks more than 9 different metrics or data points related to your body composition. And you can add your whole family to your users on the app. Or in my case I have myself and my clients on my app. 

This data provides you with a much more detailed picture of where you stand in regards to your progress towards your goals. This way you can make informed decisions and better adjustments to your fitness and nutrition plan as needed. 

Complete Body Composition: Metrics include Weight, Fat Percentage, Muscle Mass, Water Percentage, Bone Mass, BMI, Visceral Fat, Metabolic Age & even Basal Metabolic Rate

I like this scale a lot and it has proven itself to be of great benefit for my clients and myself. 

So I highly recommend this scale and app for home and business use. 

After having such positive experiences with this scale and app, I have added it to the list of products that I sell through Dempsey’s Resolution Fitness. 

If you want to know more about this scale, and get one for you and your family or business, use this link here:

Inevifit Smart Body Fat Scale

Why it is Important to Eat the Right Amount of Healthy Fats

Eating enough healthy fats is important for several reasons, as supported by the latest research. Firstly, healthy fats provide essential nutrients and energy for the body. They are a rich source of fat-soluble vitamins (such as vitamins A, D, E, and K) that are important for various bodily functions, including immune system function, bone health, and vision.

Secondly, healthy fats help in the absorption and transportation of fat-soluble vitamins and other nutrients. Many vitamins and phytochemicals, found in fruits and vegetables, are better absorbed when consumed with healthy fats. For example, the absorption of beta-carotene (a precursor of vitamin A) from vegetables is enhanced when consumed with fat.

Furthermore, healthy fats play a crucial role in supporting brain health. The brain is composed of nearly 60% fat, and consuming adequate amounts of healthy fats can help maintain optimal brain function. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, are particularly important for brain health as they support cognitive function and help reduce the risk of neurodegenerative diseases.

In addition, consuming healthy fats can have a positive impact on heart health. Research suggests that replacing unhealthy saturated and trans fats with healthier fats, such as monounsaturated fats and polyunsaturated fats, can help reduce the risk of heart disease. These healthy fats can help lower LDL (bad) cholesterol levels and improve overall cardiovascular health.

Lastly, healthy fats can aid in weight management. Contrary to popular belief, eating healthy fats in moderation does not lead to weight gain. In fact, they can help you feel more satisfied and full, reducing the likelihood of overeating. Including healthy fats in your meals can also help stabilize blood sugar levels and promote a balanced and sustainable approach to weight management.

Overall, the latest research highlights the importance of including enough healthy fats in our diets for optimal nutrition, brain health, heart health, and weight management.

The recommended amount of healthy fats to eat daily varies depending on individual factors such as age, sex, and activity level. However, a general guideline is to consume around 20-35% of your daily calorie intake from fats. This translates to about 44-77 grams of fat for a 2,000 calorie diet. It is important to focus on consuming sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, while limiting saturated and trans fats. It is always best to consult with a healthcare professional or registered dietitian for personalized dietary recommendations.

Two important factors when choosing a foam roller for SMR

Two important factors when choosing a foam roller for SMR are density and diameter. 

Self myofascial rolling is a great way to relieve tension, stress and discomfort from knots, tender spots and adhesions in your muscles. 

It’s recommended for your warmup and cool down for each workout in addition to other mobility and flexibility exercises. 

View my video 

Use this link to get yourself a good foam roller. 

Get Your Foam Roller Here

Creatine Monohydrate Saved My Gains Over the Holidays

Hope everyone had a Merry Christmas!

I had Abby over for this past week and I stayed busy with her so I deliberately planned a recovery week with no workouts. 

So I had to break the rust off the joints and get back on the weights. I anticipated pain and a substantial loss in strength which is common after a week off. To my surprise, I had neither one of those expected results. 

I hit the bench press and my performance and strength was shockingly good. How can this be? The answer was creatine monohydrate. 

I consistently took in 5-7g of creatine monohydrate everyday in my morning coffee. 

I have been unofficially studying this phenomenon for a few years now. 

Even after a week off and losing 5lbs, my strength on the bench was easily where I was a week prior except with no pain and the joints feeling good. 

The break was actually a time of healing and rejuvenation. The creatine intake was consistent and never missed. 

I have repeated this process numerous times over the last few years with the same results. 

Creatine monohydrate has consistently provided many benefits for me over the last 30 years. I swear by it and recommend it for everyone. 

As one of the most studied supplements out there, the amount of scientific research to support creatine monohydrate is beyond substantial. 

This new year, if you want to improve your strength, performance, and the ability to retain and build lean body mass, while enjoying the dozens of other benefits, consider adding in pure creatine monohydrate to your supplement stack for daily use.

Workout Considerations for the Fall and Winter Seasons

First fall workout uniform of the season. 

Heading into the arena to face the beast on a chilly dark night. 

From high heat and humidity to chilled coolness in the blink of an eye. 

The change in weather calls for changes in workout variables. 

Warming up and stretching are very important.

Warm ups will take me a little longer in the fall and winter months. 

I will lift a little lighter as it get colder. The joints and connective tissue are a priority with arthritis in colder weather. Lighter weight with higher volume will be in order. 

Dressing in layers to stay warm and running my gym’s space heater instead of the 5 fans will be an adjustment. 

Hydration has to be monitored more closely in the cold weather as you are less likely to drink as much water as you easily did in the hot weather. 

Arthritis and joint pain will be more of a problem due to the cold weather. Meds will be needed at different times and for pre and post workout. 

Summary:

Stay warm, dress accordingly 

Hydrate 

Longer warmups

Modify workouts as needed 

Address arthritis and joint pain accordingly 

Things to think about as the weather and seasons change into fall and winter.

One of the additional things that I use to reduce pain, and increase stability, strength, and performance is the NAP Heavy Lifting Mouthpiece. 

I’ve used it for over a year now and I love it. I was skeptical for a long time but now I’ve proven its value. I won’t workout without it now. It really helps a lot. 

Use the link below to get your NAP Heavy Lifting Mouthpiece to reduce pain and increase stabilization and strength during your workouts.

NAP Heavy Lifting Mouthpiece

The Girls Track Their Fat Loss with the Eros Smart Bodyfat Scale

The girls have both lost body fat and weight this week. They were quite pleased. 

We track their numbers every Friday using the Eros smart body fat scale and it’s free app. 

This scale provides 13 data metrics which allows you to meticulously track your BMR, BMI, body fat, weight, water level, lean body mass, fat mass, visceral fat, subcutaneous fat, bone density, metabolic age and more. 

You can store numerous profiles on the app so you can use it for your whole family or in my case, personal training clients. 

It really simplifies the data tracking and provides you with a lot of information. This allows you to take the appropriate actions to help you reach your goals. 

Inevifit has a variety of smart scales, food scales and meal prep kits.

You can use coupon code Eric to receive 20% off your order through my link below. 

Eros Smart Body Fat Scale