A Second Chance

BURN FAT!

2009-11-05T17:13:00.003-05:00

Here is a quick fat burning workout that will raise your metabolism and have you burning calories for hours.

Note: Use an Elliptical
Warning: This is an intense workout. Start out slow and work your way up.

Get on an elliptical and warm up for five minutes.
Then turn the level up to one you can sustain for 30 seconds. (try a level 5 or 6)
Move on the elliptical as hard and as fast as you can for 30 seconds. (the elliptical may shake but dont worry it means your working hard)
Then continue at a moderate pace for 1-2 minutes.
Repeat 6- 8 times.

Note: You can also do this on a treadmill or a stationary bike. I choose the elliptical because it is easier on my knees.

Binge Eating Part 2

2009-08-09T13:40:00.003-04:00

[Cookies may be delicious, but they contain loads of sugar that will spike your insulin levels and put you in a fat storing and food craving mode. I still believe you should eat and enjoy them, but try your best to do so on occasion.]

I later discovered that insulin and strict dieting had a lot to do with this “switch”. I realized that the switch occurred mostly when I indulged in sweets. This was mainly because the sugar from the sweets would cause my insulin levels to spike which created false hunger. The false hunger combined with strict dieting led to my binge sessions. Fortunately, I avoided weight gain by returning to my diet and exercise plan, but these binges would leave me feeling guilty and made returning to my strict diet and exercise routine extremely difficult. Also unlike most people with eating disorders who purge with exercise following binge sessions to burn off the calories they ate (trust me you can’t out run a whole pizza no matter how hard you try) I had a “what’s the point” attitude and would fall off my schedule. My binge sessions indicated that I hadn’t yet conquered all of my eating issues and still had an eating disorder. I however, believe this to not be entirely true. I certainly still had some eating issues, but I soon found out this wasn’t the only problem.

You see, throughout my weight loss I worked hard and with the help of a psychologist successfully changed the way I viewed food. I truly believe that by the end of my weight loss I had conquered most of my eating disorder and that my binges following my weight loss were due more to the long periods of strict diet and exercise. My point is that people with and without eating disorders can fall victim to binge eating. The counseling did help me, but I believe the best change I made following my weight loss was switching to a more balanced diet and exercise routine. I ate more and made sure to incorporate a balanced ratio of healthy proteins, carbohydrates and fats. Eating larger and more balanced meals and putting less stress on diet and exercise, satisfied my stomach and my mind. This is why I believe that not all carbohydrates are bad and that extremely low carb diets work for a time, but eventually lead to physical and psychological problems.

You can stay lean as ever by limiting high glycemic carbs and sticking to mostly low to moderate glycemic ones such as fruits, whole grains and other fibrous foods. (See my don’t fear carbs post http://www.aryafarzin.com/2009/04/dont-fear-carbs.html) Eating a balanced diet keeps your insulin levels at bay and provides a steady release of energy to help you conquer the day. You will no longer be dieting, but living! I hope you enjoyed reading this post I am excited to see what people think and how they can relate so please comment away! Below I have listed a few ways to avoid binge eating.

1. Eat a balanced diet of healthy fats, carbohydrates and proteins.

2. Avoid long stretches of extremely strict diet and exercise (don’t over train your body and mind)

3. Make sure when you eat any meal to take the time to enjoy it. Chew slowly and savor the food. It will satisfy your stomach and your mind. Try taking sips of water or tea between bites and if you are eating something sweet try drinking coffee with the meal.

4. When you feel like eating, even if you’re full, try occupying yourself with something; such as, running some errands, meeting up with friends, or taking a walk.

5. When cravings are strong and you know you are full, chew some gum or drink some coffee. This doesn’t work for everyone, but I have found that the act of chewing gum calms me down and helps me forget cravings. As for coffee, I am one of the fortunate people for whom coffee is a successful appetite suppressant. I feel especially full when I drink black coffee.

6. Live baby!...just live. Life shouldn’t revolve around food or exercise.

Binge Eating Part 1

2009-07-28T18:56:00.002-04:00

Yyyyyyyoooooooooooo everyone. Sorry it has been so long since my last post. I have been extremely busy lately. Hopefully this gave you a chance to read old articles on the site you may have missed, which I believe contain tons of useful information on health as well as insight into my experiences. I recently appeared on QVC as a before and after for Nutrisystem and was given the chance to speak on live television. Unfortunately they didn’t let me plug the blog, but the experience was still cool. Once I find the video I will post it on the site. Those of you who haven’t checked out the old posts please do! One last thing before I dive into this issue of binge eating. My Nutrisystem commercial is supposed to air this fall, but plans may change. I will keep you updated on its status. Anyways, I wanted to talk about the issue of binge eating because it is something I struggled with as an obese teenager and continued to occasionally struggle with after losing the weight.

Binge eating is a disorder in which an individual consumes a large amount of food in a short period of time and continues to do so uncontrollably for a long time following. People who binge eat are unable to stop even when they are full and many eat until they vomit. When I was obese binge eating was my lifestyle and simply the way I ate. I had no set meals of breakfast or dinner. I just continued eating all day long even when I was full. Honestly the only thing that stopped my eating was heartburn and acid reflux that occurred frequently throughout my final years of obesity. Binge eating is a serious disorder and the reason why many people struggle with obesity. Following my weight loss I regularly saw an eating disorder specialist to get to the root of my eating issues and highly recommend anyone with any serious issues such as binge eating do the same.

There are several types of binge eaters. Not all binge eaters are fat or even overweight. In fact, many are in great shape with athletic builds. I am not going to get into specifics on the different types of binge eaters, but I do want to talk about the people who binge eat, but manage to stay in shape because I was in this category following my weight loss. What would happen was that I would diet so strictly during the week that on a day off when I allowed myself to eat freely, I would end up binging. I was so worried about trying every food I craved during the week and eating everything I could before the clock struck midnight because I knew the next day I was right back on my strict diet and exercise program. This strict form of dieting also led to slip ups during the week in which I would give into temptation and have a bite of a cookie or pastry. This simple bite would soon turn into an all day binge in which I would continuously search the pantry in a crazed state for food, food and more food. I would just shove it in my mouth without thinking, eating while standing and walking rather than taking the time to sit and enjoy it. It was a weird feeling of extreme appetite and cravings in which I continued eating as long as I could even if I wasn’t truly hungry.

I used to call this transition the “switch” in which I transformed from a normal human being to some kind of hunger crazed lion. It happened so fast I often forgot how it began…fast… like the flick of a switch. Learn more about the switch and how I conquered binge eating in the next post!

Can I Get A Burger...Fries...

2009-06-25T01:22:00.009-04:00

"Can I get a burger, fries..?" For those of you who don't know the quote, it is from a commercial in which the actor Shaun Weiss who played Goldberg in "The Mighty Ducks" and Josh in "Heavyweights" is ordering fast food. He is was one of my favorite childhood actors and played in many of my favorite childhood movies. There is a picture of him below. He unfortunately hasn't done much since his teenage acting days…Anyways as you know I believe strongly in eating healthy especially during weight loss or any type of physique transformation. Sticking to a diet filled with lean proteins, healthy fats, and low glycemic carbohydrates can help you shed pounds of fat or add pounds of lean muscle. Achieving this takes time, discipline and consistency. The longer you stick to your diet and exercise plan the better. Now although it would be ideal to eat the healthiest foods 100 percent of the time, most people including myself would have trouble doing so. I mean don’t get me wrong I enjoy chicken breast and broccoli, especially with some seasoning and a bit of olive oil, but it isn’t the type of meal I want to eat everyday for the rest of my life. I want to enjoy food with friends and family at dinner, tailgates, parties, barbecues, fairs, and the movies. I don’t always want to be the one ordering a lean cut of meat with vegetables cooked in no oil at restaurants or the one sipping on water at parties and other social events. Most of the time this type of lifestyle is great and helps me stay especially lean, however there are times when I want to have funnel cake at a carnival, popcorn at the movies, and wings and beer at a cook out. That’s why I believe strongly in sticking to your diet 80-90 percent of the time (depending on your goals) or allowing yourself a cheat meal or cheat day.

When I say cheat meal I mean eat anything you want. Whatever you crave the most!

Concepts such as these make losing and maintaining weight possible and allow people to enjoy life while being healthy. You may have these meals mid week at an office party or on a weekend barbeque or dinner. The biggest problem I have found with this strategy is not the impact of the meal on people’s physiques, but on their minds. Most people, me included, are left feeling extremely guilty after indulging during this time away from healthy eating, but the truth is that if you are sticking to your diet 90 percent of the time this occasional indulgence will have little if any negative impact on you physique. In fact, I have found that most people benefit from this meal, especially those who are on the lower end of calories for the week. Honest to God after my first cheat meal I lost four extra pounds the next week. This meal for many low calorie dieters can positively affect the metabolism and even help your weight loss efforts.

Tell me you would say no if she handed you a burger....I thought so

A great strategy for those who can’t take the guilt after eating astray is eating nothing but lean protein and vegetables (No other carbs) three days to a week before a cheat day. By eating vegetables as your only source of carbs you ensure that you are in the fat burning zone because your glycogen levels will be low. (Read my “Don’t Fear Carbs Post” to learn how low glycogen leads to fat burning - http://www.aryafarzin.com/2009/04/dont-fear-carbs.html) Going into a cheat day or meal with low glycogen levels ensures that most of the food you eat will be used to fuel your muscles rather than stored as fat.

Brady Quinn EAS Commercial - The funniest home videos are here

"Brady Quinn doesn't waste his workouts". He makes the most out of them by drinking EAS Myoplex!...Now hes done! (Matt Hasselback was better) Make the most out of your next workout with some hot wings! Ok maybe not, but take advantage of the state your body is in after an intense workout to minimize the damage of a cheat meal.

Another great time to eat your cheat meal is right after anaerobic exercise such as weight lifting, High Intensity Interval Training, or body weight circuits. I hate to admit it, but B-Quinn was right in drinking his Myoplex 30 minutes after his workout. Unlike aerobic exercise anaerobic exercise burns glycogen rather than oxygen for energy, which leaves your muscles hungry for fuel. This leaves you with a 30 -60 minute “window of opportunity” after these types of workouts where most of what you eat will be used to repair and refuel your muscles. The window will stay open for hours afterward, but the longer you wait the less effective your body will be at soaking up the nutrients from the food you eat. The ideal meal for this “window of opportunity” is actually one consisting of little fat ,(fat slows absorption) a quick digesting protein such as whey or casein powder and a high glycemic fast digesting carbohydrate such as white bread or sugar to shuttle the protein and nutrients into your muscles. This is the type of meal most bodybuilders use to build muscle after their workouts. The point I want to make about the window of opportunity is that it is similar to the strategy of eating vegetables all week to deplete your glycogen levels, in that it is one of the best times to eat a cheat meal. These two strategies will ensure that your cheat meal or cheat day has no negative impact on your body and in many cases will actually benefit your body.

I had to throw in this picture of Shaun Weiss as Josh from Heavyweights.
"Step on the scale son!...Step off the scale son!" - For fans of the movie.

Lose weight and stay lean while eating sushi?

2009-06-07T01:00:00.014-04:00

I have to credit this post to a friend of mine who recently asked me if I thought sushi was a healthy choice for a meal. My answer to this question is revealed below however let’s first take a second to talk about this unique dish. What exactly is sushi? Sushi is a Japanese cuisine that consists of rice shaped into small rolls or pieces and topped with ingredients such as fish, vegetables, and egg.

I know that not everyone likes sushi. The idea of putting something raw and gooooey in your mouth doesn’t appeal to many people and they are quick to dismiss the dish as gross or disgusting. What many “sushi haters” fail to realize is that not all sushi contains raw fish. Many dishes such as shrimp tempura and California rolls are served cooked or with vegetables only and taste pretty amazing. Even many of the sushi dishes containing raw fish can taste great with the addition of spicy and tangy sauces, ginger, rice, avocado, and yes tempura batter. Take some fried shrimp tempura and dip it in some spicy mayo sauce and it is DEL”OOOOH”cious. Unfortunately fried and saucy sushi dishes such as this aren’t the healthiest meal in the world. In fact four pieces of shrimp tempura contains 50 grams of fat and nearly 600 calories, which brings me back to my friends question of whether sushi is a healthy choice or not. When I say a “healthy choice” I am referring to whether or not sushi is an ideal option for weight loss or weight management. The answer as you would expect is yes and no. Sushi can certainly be a healthy alternative for any diet or weight loss plan as long as the right type of sushi and correct portion size is consumed. You obviously want to stay away from any fried sushi such as tempura and fattening sauces such as spicy mayo sauce. Save these choices for a “cheat meal” or “junkier day” of eating.

[Here are a couple of pictures I thought were interesting of sushi assorted to form cakes]
Now in order to learn how to make healthy sushi choices lets break down the structure of a typical sushi roll. A sushi roll which usually consists of six to eight pieces of sushi contains three main ingredients, sea weed, rice, and fish or vegetables. Sea weed is virtually calorie less with zero fat and a gram of carbs per serving. The rice in sushi is usually white rice, which isn’t an ideal carb choice because of its high glycemic value. (see my “don’t fear carbs” post to learn about the glycemic index) As for the fish, I believe any fish is healthy to eat and the same holds true for the fish in sushi as long as isn’t cooked in oil or any unhealthy sauces or batters. So we can conclude that sushi in its simplest form is a pretty healthy choice. The only recommendation I would make is to order sushi with brown rice rather than white rice. Brown rice has a lower glycemic value and is a healthier option. The choice of brown rice over white rice can be compared to choosing 100 percent whole wheat or whole grain bread over white bread.

Sushi is basically a different way of eating fish and rice and what’s wrong with that? Nothing! Sushi only begins to become unhealthy with the addition of unhealthy ingredients such as, tempura (fried batter), full fat mayonnaise, cream cheese, and other unhealthy sauces and dressings. For instance, many people are misled into thinking the dish the California roll is always a healthy option. The California roll is a sushi roll that usually consists of cooked crab meat, white rice, and avocado, which with the substitution of brown for white rice would be a very healthy meal. The problem is that many restaurants mix the crab meat with full fat mayonnaise. When ordering this dish or any sushi dish I would recommend asking for just the meat or vegetable with brown rice. For the California roll specifically I recommend ordering just the meat with brown rice and cucumber or lettuce instead of avocado to save some calories (avocado is a healthy fat but contains a significant amount of calories).

Another problem I have found with sushi is that it is not very filling and surprisingly high calorie. This can be attributed to the fact that sushi usually contains a lot of rice(a high calorie carb) and little meat. One California roll which consists of 6 to 8 pieces of sushi can contain up to 300 calories and 40 carbs which is pretty close to a full meal. I don’t know about most people, but one California roll definitely will not fill or satisfy me and I usually end up ordering two or three rolls which can become pretty calorie dense. I don’t however believe this to be an issue for those trying to maintain their weight. Therefore I have two recommendations to consider when eating sushi.

For those trying to maintain their weight and live healthy I say enjoy and eat sushi! Even if it means occasionally ordering a few extra rolls. Just remember to try and avoid sushi made with tempura and heavy sauces and try and substitute brown for white rice. Make the bulk of your sushi order with the basic ingredients of brown rice and fish and leave one or two rolls for the sushi with added sauces. For those trying to lose weight I recommend only sticking to the basic sushi order of fish, brown rice, seaweed and a vegetable such as cucumber, lettuce, or tomato. Also make sure to be aware of the calories and stick to one to two rolls. Ask for a salad or vegetables on the side if the meal doesn’t fill you or even a piece of lean meat. This way you can satisfy your sushi cravings and stick to your diet. Save the saucier rolls for your junkier days of eating.

What I like to do is make my own sushi. Who said sushi had to contain raw fish anyways. I simply pick a piece of fish I desire to eat such as salmon, tuna, or halibut and cook it. After I have cooked the meat I cut it up into small pieces like canned tuna. I then mix it with sauces such as mustard, wasabi, fat free or light mayo, and hot sauce and add some seasoning to taste. I then take brown rice and seaweed that I buy at giant, stick them together and roll the fish in the fish to get homemade sushi. One thing I like about making my own sushi is that it allows me to add more meat and less rice. Check out the video below for an example of how to make sushi. Just note that making sushi is very easy and know that you don’t need all the tools used in this video. Enjoy!

Is Surgery really the answer??

2009-05-27T20:22:00.006-04:00

Hey everyone. I recently received a comment regarding my opinion on Gastric Bypass Surgery. I actually contemplated getting a similar surgery. The surgery is called lap band and it entails putting a band around your stomach in order to shrink it to a size that requires small amounts of food to fill you. I also know of many family members and friends who have opted for these types of surgeries. I am not against these surgeries however; I do strongly believe that it is possible to lose the weight without surgical assistance. This is due not only to my success in doing so, but the increasing number of others who are conquering obesity as well. For many overweight and obese people food is a mental addiction. The problem with these surgeries is that although they correct things such as portion sizes by shrinking your stomach, they do not correct your mind. I believe that everyone is obese or overweight for a reason, whether the reason is genetic, environmental, or emotional, there is a root cause to peoples food and weight issues. Having surgery in my opinion, only allows for a quarter of the transformation since it enables for weight loss without exercise and other lifestyle changes necessary to make a complete transformation. Surgery is also an easy way to end up with plenty of loose and excess skin. Many people who get these surgeries neglect exercise, which in the form of weight training is crucial for developing muscle for your skin to wrap around while losing the weight. Also many people have gotten gastric bypass surgery and been unsuccessful. A recent real life example of this is Ron from the biggest loser.
Gastric Bypass didn't work for Ron who was obese his entire life.

During my transformation, which I am still enduring today, I worked on my body as well as my mind. I myself worked to truly change how I viewed food and was successful in doing so. I also worked with an eating disorder psychologist to get to the root of my eating and weight issues. I believe that all of these steps and changes are important for anyone trying to not only lose the weight, but keep it off for a lifetime. So while I do not condemn surgery as an option, I strongly advise people to take the challenge of doing it on their own. You will not only feel transformed, but also incredibly accomplished and proud. By losing the weight on your own you will truly test yourself physically, mentally, and emotionally and you will emerge from the journey stronger than ever before!

Before...

After! Although I believe the biggest loser provides unrealistic expectations because the people on the show have professional trainers, doctors, and nutritionists on hand 24/7, this couple was only on the show a few weeks and lost most of the weight on their own. The fact that they transformed themselves so late in their lives is truly incredible and inspiring.

LAS VEGAS!! and my Nutrisystem Workout!

2009-05-18T20:15:00.006-04:00

This could be me...Hall of Fame Farzin??? Ha Ha sike I wish. We will see

Hey everyone! Sorry it has been so long since my last post. I have been swamped with finals and papers these past couple weeks. The reason for this is that I was recently invited by the Nutrisystem to do a commercial shoot in Las Vegas. As a result I chose to take my exams early which forced a ton of work on me in a very short period of time. I am actually in Vegas right now typing on my lap top. The weather is unbelievable here and I am having an amazing time. I will definitely be working out while here however, I will also enjoy myself by allowing a couple drinks and meals out in this amazing city. I will throw a hundred on black for everyone that comments on this post! Alright just kidding but hopefully I will leave here with some cash babaaaay! (I am throwing it all on the Cleveland Cavaliers…jk)
Note: Trips such as these are a perfect time to incorporate more body weight circuits into your routine, especially if your at the beach. Do your circuits and take a dip in the ocean!!

VEEEEGAAS....Your Money Baby!

Anyways, I recently received a comment suggesting I post the workout I used while on the Nutrisystem, which is the food plan I used to lose the majority of my weight loss. I highly recommend this nutritional plan for anyone especially people who want to shed serious pounds. You can get started with the Nutrisystem by clicking here. Before I post this workout I want to emphasize that although it works, it is extremely rigorous and for many not realistic to sustain for a long period of time. My best recommendation for weight and fat loss is the formula of 10-20 minutes of High Intensity Interval training or body weight circuits followed by 15-30 minutes of steady state cardio. See my posts on “The Perfect Cardio Workout and “Body Weight Circuits: A Great Alternative to HIIT" for a detailed account of this workout. This workout performed 3-4 times per week and coupled with 3-4 days of weight lifting is in my opinion the best workout for weight and fat loss.

My workouts while on the Nutrisystem varied throughout however, the structure remained the same. During this time I consistently performed cardio first thing in the morning before eating six days a week and lifted weights 3-5 times per week. The cardio was mostly steady state in which I either ran on the treadmill or performed on the elliptical for 30-60 minutes. During the first half of my weight loss I performed a typical bodybuilders split routine 4-5 times per week and during the second half I performed various full body circuit training workouts three times per week. I always made sure to get one full day of rest. Also note that I recommend the three days of full body circuit training over the body building split, especially for weight loss. Using full body circuits will give you more of a cardiovascular effect and won’t leave you feeling as sore as a Bodybuilding routine, so you will have more energy for other fun activities. Also the circuits are only performed three days per week and can be completed in 20-30 minutes, which will save you from spending endless hours in the gym. See my routine below!

Cardio – First thing in the morning before eating six days per week. Performed on either elliptical or treadmill for 30-60 minutes.

Bodybuilding split routine – Back, Chest and Shoulders – 3-4 sets per exercise. Reps varied from 6-12
Triceps and biceps – 3 sets per excercise of 8-12 reps

Monday – Chest:
dumbbell or barbell flat bench Dumbbell or barbell incline bench
Dumbbell or barbell decline bench

Tuesday – Back:
Lateral pull down
Seated cable row
Bent over barbell row or dumbbell rows

Thursday – Shoulders:
seated dumbbell military press
Lateral raises
Biceps:
dumbbell incline curl or hammer curl
Preacher curl
Barbell curl
Triceps:
press down or rope pull down
Dips
Lying tricep extension
Friday – legs:
Squats – 4-6 sets 10-12 reps
Dead lifts – 4-6 sets 10-12 reps
Lunges – 3 sets 20-25 total lunges
Step up – 3 sets 20—25 total steps

Below are samples of various full body weight lifting routines I performed 3 days per week while losing weight on the Nutrisystem.
Sample Full body circuit 1
Excercise, Reps
Squats 10-12
Bench Press 10
Lateral Pulldown 10
Military Press 10
Upright Row 10
Triceps Pushdown 10-12
Leg Extension 10-12
Biceps Curl 10-12
Leg Curl - 10-12

Perform each exercise then rest for 30 seconds and move immediately to the next one.
Finish circuit and rest 1-2minutes then repeat 2-3 times.
(This is the abs diet circuit)

Sample Full Body Circuit 2
200 pushups
200 bodyweight squats
200 assisted pull-ups
Perform at your own pace.

Sample Full Body Routine 3
For this routine I superset chest and back exercises, shoulder and leg exercises and bicep and triceps exercises. A super set indicates that you perform one set of the exercise and immediately perform the exercise of another muscle group. For example you would do one set of 10 reps of bench press then immediately move on to 1 set of 10 reps of the lateral pull down. You would then rest one minute and repeat the superset.

Chest+back superset – sets, reps
Bench press 3-4, 10-12
Lateral pull down 3-4, 10-12

Shoulders +legs superset
Standing military press 3-4 10-12
Squats 3, 10-12

Biceps + Triceps superset
Barbell curl 3, 10 -12
Press down 3, 10-12

Quick Annoncement!

2009-05-04T22:19:00.004-04:00

ATTENTION!
Just wanted to make a quick announcement. Everyone who reads this site knows I encourage commenting because I believe it provides for a friendlier and more diverse atmosphere. A mix of everyone knowledge and opinions greatly improves the site. I however, also ask that you give becoming a follower a try and make sure to leave some sort of name or nick name when commenting. (it can be fake to protect identity).

Not saying we should be as close as this trio, but we can still be friends.

Like I said I beleive this will make the site friendlier and more enjoyable. Becoming a follower also allows others to share their blogs and other ones they are interested in. This site can help create a vast network where people share their interests, questions, ideas and more. Anyways my new post will be up soon. Probably some time between my second and third exams. Finals are brutal!

This time I have to shout out to the Capitals. They came back to take down the Rangers and tonight went up 2-0 on the Penguins. I am not a big hockey fan but have to get excited for my hometown. Lets go CAPS!...OVE OVE

Also don't miss the Yao Ming and the Rockets stomp Kobe tonight. Ok maybe not but I always root for the underdog.

Baltimore story video

2009-04-30T18:50:00.001-04:00

Here is a link to the story a local Baltimore TV station did on me. The video is on the top right of the page. I am still trying to get the video to post on the site. Baltimore story

Booze and Lose?

2009-04-28T16:01:00.009-04:00

I have received hundreds of questions from friends and family on alcohol and feel it is important to set the record straight on this topic. Alcohol is one of the most secret and seductive diet and physique killers. Just like with eating too much junk food, you can exercise until you are blue in the face, but if you are drinking too much alcohol you will damage your health and your body. Now I know the situation is different for my fellow college friends who are more frequently faced with this temptation, so I will specifically address this younger demographic who party a bit more than your average adult. Yea I’m talking to you “brah”. Drop the beer bong and leave the beer pong table for a bit and listen up. I wouldn’t recommend getting “hammered”, “faced”, “housed” or any other type of heavy drinking on a regular basis, especially when trying to get lean and or muscular. Ok maybe I was a little harsh and for that I apologize, but I just wanted to get your attention because I believe this is an important issue for many people. Now although I still stick to the recommendation above, this doesn’t mean you have to leave college parties behind forever. So before chugging your next brew consider a couple facts about alcohol consumption.

Note: The facts below are reasons why you should avoid alcohol, but I am not advocating the banning of this substance. In fact, I believe you can stay lean and healthy with the occasional drinking and will show you how below. And again for my college and fraternity friends out there I will give you strategies to limit the negative effects of a heavy night of drinking unlike Frank the tank below.

Frank the Tank! I know it's an old movie but I couldn't leave out Frank from old school while addressing this topic.

Fact 1: Alcohol contains empty calories which provide no nutritional value and won’t satisfy hunger in any way. In fact, alcohol will enhance many people’s appetite and cause them to binge. This was definitely the case for me.

Fact 2: Alcohol lowers your inhibitions and can cause you to ruin a week of clean eating with a night of binge eating. This was also definitely the case for me when I tried reincorporating nights out drinking with my friends after losing the weight. I found that it was extremely hard to control my hunger cravings while intoxicated and would end up binging on junk food.

Fact 3: Alcohol slows the metabolism and stops your body’s ability to burn fat. In fact, it encouraged the storage of fat. Consider this: When alcohol enters your body it is immediately absorbed by the blood stream and is recognized by your body as a poison. As a result your body neglects all other duty’s such as fat burning or muscle building and puts all its efforts into getting the alcohol out of your system ASAP. Alcohol is thus detrimental for weight loss and muscle building. Depending on the person, it takes your body one hour to effectively process .5 to 1 ounces of alcohol. (about 1 beer) So the longer you drink and the faster you drink the longer it will take your body to excrete the alcohol and return back to its normal state. This also means that anything eaten while intoxicated will most likely be stored as fat. Considering that when intoxicated, most people don’t reach for nice piece of salmon with a side of broccoli, it is obvious how detrimental a night of heavy drinking and nachos can be.

Fact 4: When coupled with high carbohydrate mixers alcohol’s caloric value sky rockets. Long island iced tea’s, Margaritas, Pina Colada’s, and a Sex on the Beach etc. can all contain from 300-900 calories and 50 to over 100 carbohydrates.

Fact 5: Alcohol severely dehydrates the body and can also affect tomorrow and the following day’s workout. How many people are going to feel pumped and excited about hitting the gym or going for an energizing run with an intense hangover? The answer is very few. Also Bodybuilders especially will find themselves weaker in the gym the following day depending on the amount of alcohol consumed.

Ok ok so we got the terrible and to some shocking truths about alcohol and it’s affect on your body out of the way. Now I am going to give you some good news. Many studies have shown that 1-2 alcoholic drinks per day will not only have no negative impact on your health and physique, but may also increase your metabolism, and increase your HDL levels (your good cholesterol) So don’t be afraid to enjoy a glass or two of wine with a dinner or a couple beers at a barbecue, it is the heavy drinking that will hurt you.

For anyone who likes to go out on weekends in a party like atmosphere, I recommend giving yourself 1- 2 nights of moderate drinking per week (a few more than the recommended 1-2 drinks) and if necessary one occasional night of heavier drinking. For college crowd who have trouble limiting nights of heavy drinking see the strategies below. Finally for anyone trying to lose weight or get extremely fit or lean I would recommend staying away from alcohol for the most part until you have reached your goal. Limit yourself to the 1 -2 drinks per day rule and if necessary give yourself an occasionally night of moderate drinking.

Here is a clip from one of my favorite shows, The Office. Andy Bernard is one of my favorite characters on the show and knows all about the heavy drinking days in college.

My two favorite Andy Bernard Quotes:
"I'm always thinking one step ahead...like a carpenter...that builds stairs"
"Jim, Beer me that stapler"

Strategies to combat the effects of alcohol:
1. Eat extremely healthy on days leading up to a heavy night of drinking and the days following it.
2. Exercise the following day to reset your mind and metabolism and to burn off some of the added calories.
3. Drink tons of water during, before bed, and the following morning. Try drinking a tall glass of water between each drink.
4. Avoid binge eating and junk food while intoxicated.
5. Stick to light beer, wine, or hard liquor and use mixers such as diet soda or other calorie free beverages.
6. If you can stomach it eat a big and healthy meal full of protein, fruits, veggies, and a multivitamin for breakfast to replenish your body and give you energy for a good workout.

There you go! The point I want everyone to take from this article is that everything is good in moderation. Too much of anything is bad. So go out and have fun nights with friends. Know that it’s ok for some of these nights to involve alcohol or junkier foods. It isn’t realistic to believe you will stick to a completely healthy diet and lifestyle a hundred percent of the time. And let’s be honest who would really want to? So use this knowledge of alcohol as a tool in your shed of life. Knowing what it does and what it can do will give you the power to control it. The more knowledge you have the stronger and HEALTHIER you will be!

P.S. just wanted to say Huge! pick up for the Redskins in Brian Orakpo and NBA Championship game = Nuggets versus Bulls???? Ok completely kidding but I definitely recommend checking out the Bulls Celtics game tonight its gunna be a good one.

Body weight circuits: A great alternative to HIIT

2009-04-19T20:10:00.017-04:00

Perform Body weight circuits anywhere!

As you know I am a huge advocate of High intensity interval training or HIIT, which is a type of training that includes periods of high intensity short bursts in the form of sprinting, intense pedaling, jump roping etc. (30-90 seconds) followed by a period of low intensity in the form of walking, slow pedaling etc. (1-2minutes). This type of training is ideal because it increases the release of Human growth hormone, a natural fat burning hormone and typically only takes 10-20 minutes to perform. This workout allows you to burn more fat in less time and is particularly useful for shedding those last few pounds. You can also switch up this type of training by altering the time for the high intensity bursts and rest periods and performing it on different machines such as the treadmill, stationary bike, step mill, rowing machine, or even using a simple jump rope. These are all great reasons to continue to perform HIIT however, it wouldn’t hurt to have an alternative fat burning tool to spice things up even more. This tool can come in the form of body weight circuits.

Body weight circuits are a great alternative to HIIT, create the same fat burning benefits, and like HIIT can be completed in only 10-20 minutes. The best part about them is that they can literally be performed in your bedroom. On days when you don’t have access to cardio equipment or the gym, you can wake up and do this circuit in your bedroom or living room. I honestly need no more than a small square of space with a length and width that slightly exceeds that of my body.

When performing a body weight circuit, you perform each exercise one after the other with no rest. After completing one circuit you rest for 1 minute and repeat the circuit 2 -3 times. Another great reason to include body weight circuits in your routine is that unlike HIIT, which primarily trains the lower body, body weight circuits can be used to train your entire body including your core.

I began performing these circuits in place of HIIT after I discovered them on Rusty Moore’s website, www.fitnessblackbook.com. His website is dedicated to health and fitness and emphasizes achieving a “Hollywood” type physique. Rusty is great writer who isn’t afraid to think outside of the box. His websites provides tons of interesting fitness tips and facts and I highly recommend checking it out. Here is a link to the body weight circuit I have been performing twice per week for the past two months http://fitnessblackbook.com/workout-routines/body-weight-circuits-are-kickin-my-butt/ . The circuit was created by a Craig Ballantyne, a renowned trainer and fitness expert.

Another great thing about body weight circuits is that you can change them however you want. I often find myself tailoring my circuits to my specific goals and needs. For instance, if I particularly want to hit my core, I will include more core exercises in the circuit and the same goes for my upper and lower body. The link above includes a slightly altered version of the circuit I have been performing. See the exact circuit I have been performing below along with an example of one of my alternated version of it. Also don’t be fooled by its simplicity. If performed correctly this circuit should tear you apart. When I first performed this circuit, I could barely get through it twice. I have since worked my way up to three times. One you have mastered a circuit you can increase the difficulty by switching the types of exercise performed and number of exercises in the circuit.

This is a picture of one of my favorite athletes, Adrian Peterson. He is currently the running back for the Minnesota Vikings and is arguably one of the best in the NFL. Peterson is an example of an extremely hard working Athlete who has dedicated his life to health and fitness. He has earned the nick name AD which stands for "All Day". Here is a quote from Peterson on the nickname, "I've been hearing that since I was two. I ran around all the time. Never wanted to stop. Never wanted to sleep. I just kept going all day. My dad and mom gave me the nickname. When I started playing ball, my coaches said the same thing about how I played, that I could go all day."

Craig Ballantyne’s slightly altered Circuit:
60 jumping jacks
10 pushups
20 walking lunges
Spiderman climb (10 per side)
Wall squat – 45-60 seconds
Plank 60 seconds
5 burpees
50 high knees

repeat 2-3 times

An alternate version:
60 jumping jacks
Pushups – 1 rep short of failure
Squat to press 20 reps (use a 5-20 lb medicine ball or weight plate) click here to see a squat to press
Abs bicycle - 45- 60 seconds click here to see the bicycle exercise
5-15 jump squats - click here to see a jump squat
Plank 60 seconds
5-8 burpees
50 high knees

repeat 2-3 times

Don’t Fear Carbs!

2009-04-15T19:37:00.006-04:00

Ah the much debated issue of carbohydrates. Should we listen to Dr. Atkins and all these no carb and low carb diets? Is it really necessary to drastically cut carbohydrates from your diet in order to lose weight? The answer is… no chance my friends. Now while I do believe that eating a low carb diet can be effective because it ensures that your glycogen levels are kept low and your are thus in the fat burning zone most of the time, I don’t believe that it is necessary since it is hard to stick to and can lead to binging. Don’t get me wrong this approach is proven to work, however in my opinion it takes too much time and planning and isn’t a realistic approach to dieting in the long run. Many things can go wrong while being on a low carb diet. The first is that if you are deprived of carbohydrates for too long your metabolism can slow down and eventually stall, which would lead to a halt in your weight loss progress. The second is that after a while your body will begin to crave the carbohydrates you have cut from your diet, making the diet harder to stick to and paving a nice smooth pathway to a day of binging. While on a low carb diet you may also experience low levels of energy making it difficult to work out and concentrate. These low energy levels can also lead to mood swings and headaches, which aren’t ideal for someone trying to positively transform their life.

So with all this being said I recommend having a carbohydrate and a protein with every meal except meals eaten after 8pm. After 8pm stick with protein and healthy fats only. A great night time snack could be a ½ - 1 cup of low fat yogurt or cottage cheese with a handful of nuts. Now as far as what carbohydrates to choose. WARNING! This post is about to get a little technical. Although what I am about to explain is very useful knowledge, it may be a bit boring to some. If this is the case, I understand. You can can skip to the bottom and continue reading below the picture of the fruits and veggies to see my choices of carbs. To find out why I chose these carbs continue reading!

The carb sources you want to choose for these meals are those that are categorized as medium to low glycemic by the glycemic index. The glycemic index is a system that classifies carbohydrates by their impact on blood glucose levels. The higher glycemic rating a food has the more it will raise blood glucose levels and spike the release of Insulin. Insulin is a hormone whose primary duty is to move glucose – the form of sugar your body uses for energy, from your blood stream and into your muscles and liver to be stored as glycogen. When your insulin levels are kept high, excess glucose will accumulate in your body and your insulin will basically freak out and start shuttling the glucose into your muscle cells. The problem is that your muscles can only store so much glycogen before overflowing. Once they begin to overflow your body has nowhere else to put the excess glycogen, so it begins storing it in your fat cells and converting it to fat. This is obviously terrible for weight loss and is why you must keep your glycogen levels low by eating low glycemic carbs. These low glycemic carbs will keep your blood glucose and insulin levels low and provide a steady release of energy to your body. You can learn more about insulin and the glycemic index at http://www.glycemicindex.com.

The glycemic index rates carbs on a number scale. Low glycemic carbs are categorized as anything under 55, medium are from 55-69 and high are anything above 70. For low glycemic carbs you want to stick to 100% whole wheat or whole grain bread and rye or pumpernickel bread. Almost all fruits are medium to low glycemic with the exception of pineapples, raisins, dates, watermelons and fruit juices which are a bit higher, but can still be eaten in moderation. Oats, Oatmeal, high fiber/low sugar cereals made from whole wheat, wheat bran, oats, whole and sprouted grains…, beans and sweet potatoes are medium to low glycemic as well. All vegetables with the exception of carrots, corn, sweet peas, and regular potatoes have an extremely low glycemic index of under 20 and have virtually no effect on blood glucose levels. With this in mind please by all means indulge on veggies.

Stick to 100 percent whole wheat or whole grain pasta.

One last thing, don’t be fooled by labels that claim to be whole wheat or whole grain. Look at the ingredient list and make sure it reads 100 percent whole wheat or has whole grain listed as the first ingredient (as always avoid high fructose corn syrup). Also avoid anything that reads enriched wheat flour. This ingredient is essentially the same as white flour which is an extremely high glycemic food. So there you have it. Hopefully after reading this you will stop fearing carbs and start losing weight with a diet filled with delicious and nutritious fruits, veggies, and grains. Please post any questions as comments. I look forward to them!

Eat Fat to burn fat!

2009-04-05T17:58:00.012-04:00

Yea I said it. Fat is an essential part of any diet or weight loss plan. You may think I am crazy but this theory holds true as long as you eat the right kinds of fat. The right kinds of fat have been categorized as “healthy fats” which are made up of mostly Monounsaturated and Polyunsaturated fats as well as Omega 3’s and Omega 6’s. These fats include but are not limited to olive oil, canola oil, fish oil (eat more salmon), flax seed or oil, Almonds and other nuts, nut butters (peanut, almond, cashew…) and avocados. Fats to absolutely avoid are trans fats (partially hydrogenated oil) and fats to limit are saturated fats.

Michael Ramirez, California -- Investors Business Daily

On a side note coconut is also considered an extremely healthy fat despite it's high content of saturated fat. This is because coconut is mostly made up of medium chain fatty acids as opposed to other high saturated fat foods which are composed mostly of long chain fatty acids. Since coconut contains mostly medium chain fatty acids our body responds to it differently. As a result coconut doesn’t negatively affect cholesterol and helps decrease risk of heart disease. (source: http://www.coconutresearchcenter.org/)

As long as you eat healthy fats in moderation (since they are high in caloric value) they will help you in your weight loss journey. Studies have shown that healthy fats increase your HDL levels (good cholesterol) and decrease your LDL levels (bad cholesterol) and will thus help reduce your risk of heart disease and improve your overall cardiovascular health. Healthy fats also play an essential role in nutrient absorption. Nutrients such as Vitamin D and E require fat to be fully absorbed by the body. Eating healthy fats with your meals will help this process and allow you to get the most from your fruits and vegetables. Another reason why you should include healthy fats in your diet is that they will help keep you full and satisfied. Fats will keep you full because they are digested slower and satisfied because they will enhance the taste of your meals and thus help you stick to your diet. As a result you will be less likely to over eat and binge due to hunger and unsatisfied cravings. As if these facts aren’t enough to convince you to ditch the low fat diets, another bonus of eating healthy fats with your meals is that they lower the meals Glycemic index. Fats will help slow the digestion of the foods you eat and provide a steady release of energy to your body.

How to choose these fats:

The only caveats I have for choosing healthy fats are regarding the nuts and nut butters. When choosing nuts buy unsalted and raw nuts. You can buy the roasted kind but again make sure they have no added sodium and check the ingredients for any added unhealthy oils such as hydrogenated or palm oil. For nut butters the ingredients should ONLY CONTAIN the NUT and minimal SALT. Nut butters with added sugar and oils don’t make the cut here. I recommend buying all natural nut butters with the oil on top. I was against these at first because of the oil separation, but the oil separation is natural and thus the only way to eat nut butters with no additives. If the oil is “no stir” or a commercial brand such as Skippy’s (I no longer use Skippy’s natural because of the added sugar) something has been added to stop the oil from separating. Also I have found that all you have to do is stir the peanut butter once after your first open it. Once you do this turn the jar upside down and put it in the refrigerator. This will prevent the oil from separating again and will solve the problem of messy natural nut butter. I recently purchased 365 organic creamy peanut butter (the whole foods brand with ingredients of peanuts and salt only) and Santa Cruz dark roasted natural creamy peanut butter. Honestly both are unique tasting and delicious and in my opinion much better tasting then Skippy’s and other commercial brands. They also have a great and creamy texture. I love nut butters including Almond butter and would love to hear suggestions for other great tasting natural brands.

The Perfect Cardio Workout

2009-03-30T20:03:00.014-04:00

I recently came across a great fitness blog that I wanted to share with you guys. The site is called fitnessblackbook.com and it was created by Rusty Moore. This is a great site that gives a whole new perspective on fitness and health and I highly recommend checking it out. Through the site I have found amazing insights into health and fitness including what I believe to be the perfect cardio routine. I have been performing this workout for a month and have been seeing amazing results. This routine is specifically designed to target stubborn fat, but will no doubt boost anyone’s weight loss and fitness. If anything can get you in the fat burning zone it is this routine. The great thing is that half of the routine contains High Intensity Interval training, which is a type of training I have been following for a while now and always recommend to everyone. The other half includes steady state cardio in which you perform cardio at a steady pace such as a jog or slow run. But before I continue let’s have a quick review of High intensity interval training.

High intensity interval training or HIIT is a form of cardio in which you perform bursts of high intensity moves for 30-90 seconds followed by 1-2 minutes of low intensity. This form of training allows the body to release Human Growth Hormone or HGH, which is a natural fat burning hormone. As a result you will burn calories and fat long after you finish training. This will occur as long as you push yourself. HIIT training is brief, so make sure you get the most out of it by really pushing during the high intensity spurts. By the end of a HIIT workout you should be drenched in sweat. HIIT can be performed in many different ways. You can run outside, on the treadmill, perform sprints in a gym, jump rope, bike, spin and well you get the picture.

As far as cardio equipment for this type of training I have found most success on the bike (not the comfortable ones that look like lounge chairs with petals! Look for ones that best resemble a real bike or spin bike) and treadmill. I have also tried performing HIIT on an elliptical, but it just doesn’t give me the same effect. I usually use the elliptical as a form of steady state cardio. Rusty has an entire article on the different kinds of cardio machines and which ones he recommends for HIIT and steady state cardio. I recommend reading it along with the other articles provided on his website and his new free E-book on the truth about supplements. http://fitnessblackbook.com/aerobic-exercise/primary-cardio-machines-vs-secondary-cardio-machines/
Book on the Supplement Conspiracy

So back to the perfect cardio workout. The plan is Rusty’s modified version of a weight loss plan called the Stubborn Fat Protocol, a book written by a man named Lyle McDonald which you will also find on Rusty’s site. The workout plan is extremely simple. Just perform HIIT followed by steady state cardio. I personally have been performing 15 minutes of HIIT followed by 20 minutes of steady state cardio. I have been doing this after a thirty minute lifting session; however this workout can be performed on days when you don’t lift as well. Perform anywhere from 10 to 20 minutes of HIIT followed by 10 to 30 minutes of steady state cardio. The HIIT part of the workout will get you into the fat burning zone and the steady state will allow you to take advantage of this zone and burn even more fat. Also if you can, try and perform this workout on an empty stomach so your body has nothing to burn but fat. You can do this by performing the workout first thing in the morning or by not eating four hours before. If you feel you need to eat something reach for a small piece of fruit or fast digesting protein shake such as whey. Your body will burn through these sources quickly and can then turn to using your fat for fuel. Try this workout for a couple months and I promise you will see great success. Just remember to push yourself each workout. Try and progress each week by increasing the speed or incline or decreasing your rest periods. Hit every workout hard, stay motivated, and believe in yourself like Lance Armstrong. Good Luck! See an example of a HIIT and Steady State Cardio workout below Lance.

HIIT workout:
Warm up on a bike or treadmill for 3 to 5 minutes
Jog, run, or bike hard for 1 minute
Then walk or bike slowly for 1 minute. repeat 5 to 8 times
Cool down for five minutes and proceed to steady state cardio.

Steady State cardio:
Moderate pace on elliptical or jog or slow run on treadmill. 10 to 30 minutes.

Join me in the "Fat burning zone" the waters warm

2009-03-23T18:32:00.007-04:00

What’s good my friends. Hope you had a great week. Sorry for the delayed post. Anyways I was excited to tell you all about a book I just finished reading. The book is called the TNT Diet and it is written by Jeff Volek, a fitness expert and regular contributor to Men’s Health Magazine. Targeted Nutritional Tactics or “TNT” is a carefully researched nutritional plan that uses nutrient timing to help you achieve your goals. Whether you need to lose weight, burn fat, build muscle, or all of the above this book will help you reach your desired physique. I personally used the books nutritional plan combined with my own exercise regime however; the book also offers a workout plan that only requires three hours of your time. I am a big fan of three full body workouts per week and the TNT diet provides a great routine that includes this philosophy. How you use the book is up to you, either way I highly recommend both the diet and exercise plan included in the book. Even if you aren’t looking for a specific program to follow the book provides great insight into the importance of nutrient timing, importance of controlled insulin levels, truth about saturated fats and much more. It also gives great eating strategies that can be used for maintenance as well.

The basic principle taught in the book is learning how to get your body in the “fat burning zone”. When your body is in this zone it is burning fat constantly. As a result you will burn fat long after you are finished working out and the amount of fat you burn during exercise will be enhanced. The key to getting to this fat burning zone is going on a high protein, high fat, and low carbohydrate diet. By eliminating sugars and starches and switching to low starch vegetables as your primary source of carbs you are keeping your glycogen levels low. Low levels of glycogen will allow you to be in the fat burning zone in which your body turns to burning fat for fuel. The book is an easy read and does a great job teaching you about the importance of glycogen and insulin levels. (much better than me) On the diet you are allowed to eat any combination of the recommended proteins, fats, and carbs until you are satisfied not stuffed. The great thing about the diet is that it is easy to follow and doesn’t require calorie counting.

(Low starch Veggies such as Broccoli are key to getting into the "fat burning zone")
Your protein will mostly come from meats, cheeses, and eggs, your fat from healthy fats such as olive oil, nuts, nut butters, avocados, fish oils, and your carbs mostly from vegetables. These are foods that make up the fat burning zone of the diet. Depending on your goals you will incorporate other zones into your diet such as the “reloading zone” and “muscle building zone” which you will read about in the book.

Through this diet you will also learn to listen to your body and become more in tuned with it. This is something I strongly believe in because everyone’s body and metabolism is different. What works for one person may not work for another. Once you become in tuned with your body you will know when you are in the “fat burning zone” and will be learn how to achieve this state on command. I still follow the principles of this book and am currently chilling comfortably in the fat burning zone. Give the book a try and let me know what you think.

On the TNT diet you will be burning calories while sitting on the couch, just not while snacking on potato chips.

My meeting with the Govenor

2009-03-17T12:28:00.007-04:00

Hey everyone. What is good my friends. Hope your enjoying life and looking forward to the upcoming warm weather. I don’t know about you but I love playing basketball, walking, running and other activities when it’s nice outside. The cold usually makes me want to stay and bed and snooze for another hour or two. Anyways I am sorry I haven’t written a post in a while. Mid terms have been a bit crazy, but I am finally done with them. I had to turn in two ten page papers and take two tests. It was pretty brutal, but at least I have a week off for spring break babaaay!

One interesting thing that did happen over the past week was that I was invited to meet the Maryland State Governor, Governor Martin O’Malley. I wasn’t told of the details and only knew I was going to meet the governor, so I didn’t really know what to expect. To my delight and surprise I soon realized my story was being used to help pass legislation to improve health education for children in Maryland. I was invited to sit with the governor who introduced my story and website in his speech. He then invited me to come up to the podium to speak. I took advantage of this opportunity and spoke about my desire to help children struggling with obesity and health. I told the audience that I was right where I wanted to be and that we could work together to improve the lives of children around our state and the United States. I also stressed that parent’s play a crucial role in their children’s lives and that it is up to them to promote good habits and health to their kids. After my speech the governor presented me with an award of recognition for my weight loss and thanked me for inspiring the community. It was truly and amazing experience that reminded me how far I had come and where I plan on going with my goal of fighting obesity.

Later on at the lunch-in I was again given the opportunity to speak. This time in front of double the amount of people which now included Maryland state senators and delegates. To my surprise speaking came easy and I felt comfortable at the podium. I believe that this was due to the new confidence I had gained in transforming my life and my body. I truly spoke from the heart and expressed my passion and desire to help others. The entire experience was incredible and advanced me another step in my journey. Check Friday for my post on a new book I just finished reading. I have seen amazing results from following the diet plan outlined in the book.

I also got to hang out with one of the Redskins greatest punt/kick returners of all time, Brian Mitchell.

The Nervousness comes to an end. FOR GOOD!

2009-03-09T20:54:00.002-04:00

By College the nervousness had taken over my entire life. My life now consisted of eating, avoiding almost all social situations, eating some more, trying to battle and prevent heart burn so I could eat some more, and trying to live through the night so that I could wake up the next day and eat some more. I had become a morbidly obese 19 year old, crammed in a tiny college apartment, plopped in front of a television that never turned off and surrounded by empty pizza boxes, most of which once contained cheese steak pizza’s before I devoured them. My life was out of control and I felt like I could do nothing about it.

Being in such a dark and hopeless place would make you think that it was over for me right? That it was too late to break such a severe addiction and relentless commitment to food. Back then I would of thought the same thing. However now I always say no matter what happens, no matter how long someone is imprisoned under a disease such obesity or an addiction such as food, THERE IS ALWAYS A CHANCE FOR A COMEBACK and well you know what happened when I came home for Christmas break. It took a dying heart, a Christmas gift that wouldn’t fit over my neck, and the hopeful face of my uncle, but when I left my school and home to move to Harrisburg Pennsylvania, I was galvanized, revitalized, and electrified with new hope, desire, and determination. I made it my destiny to search for a new life and seize it!

So what do I want you take from these posts on how obesity kept me down my entire life. I want you to know that if I could break this cycle, if I could leave everything behind and start a new life, anyone can. If I can not only lose over 200lb’s, but erase bad habits formed over my entire life, eliminate the nervousness that always lingered, and rise to transform my body as well as my mind you can too. If I can do this I can do anything and If I can do this you can do anything. I saved my life. What are you going to do about yours?

P.S. The new recipes should be up sometime this week.

Get Right Back On It!

2009-03-06T17:57:00.006-05:00

I am working on making it easier to comment on this site. Again I encourage everyone to please comment, as I believe everyone will benefit from it. Since very few people comment on this site, I am going to post the comments I fell will help everyone until I can make them visible to all. Here is Jen's comment.

Jen said: Thank You for sharing your story! You are truely an inspritation. Some of these things are tough personal things to share, but I am so glad you have shared them because a lot of us can relate!

I was wondering if you could offer me any advice. I have followed a lot of your suggestions with great success!!! I have ten more pounds to go to reach my goal, but I have found myself losing the drive to lose more. I am highly motivated and dedicated to eating healthy and living a healthy lifestyle, there is no question about that, but I am finding being "hungry" all the time is more difficult for me. I eat a lot of filling foods but I workout a lot. I also notice that I beat myself up for things, like if I eat before I workout I am mad at myself and this leads to a donward spiral of eating more than I should that day. Have you ever experienced any of these things, if so what did you do? If not do you have any suggestions?
Thank You, Jen

Jen,
First I want to say congratulations on losing the weight. That is AWESOME! You’re doing an amazing thing to change your life for the better. If only the last ten were a piece of cake. The truth is these are usually the hardest to lose. You are obviously a highly motivated and dedicated individual or else you wouldn’t have been able to achieve this kind of success. I would say keep up the great work and just be patient. As far as overeating out of guilt I have experienced this and sometimes still do. After losing the weight I worked hard to get to the root of my eating problems and poor habits. In doing so one of the things I discovered was that a lot of the times when something negative happens in my life that makes me feel bad such as an argument with a friend or even missing a workout, I get the urge to eat my worries away. In the past it was this feeling that made me quit all the diets I tried before making this transformation. It was like an all or none thing in which something in my diet or weight loss plan would go wrong and I would say to myself “Oh well might as well eat the rest of the day since I already messed up” I didn’t understand that it is ok to occasionally miss workouts, overeat, or indulge in foods that aren’t in your plan. These things are inevitable and my solution is what I tell everyone. “JUST GET RIGHT BACK ON IT.

During my weight loss I would also have nightmares in which I “broke” my diet. You literally have to coach yourself and use your new motivation and dedication to reason that it isn’t a big deal. Tell yourself that eating before your workout isn’t going to change a thing. (Trust me it doesn’t) Eating before a workout can also be beneficial my providing your body with the energy it needs. You may even workout harder as a result and burn more calories. I promise that if you stick to your diet and workout plan and still eat before every workout you will still continue to see amazing results. I know I recommend doing cardio on an empty stomach, but that is only because your body will burn slightly more fat because there isn’t any food in your system to burn other than fat. This is by no means mandatory. If you feel really good one day workout on an empty stomach it will only help you. If you want to eat by all means eat. I haven’t worked out on an empty stomach in months and am seeing great results. I recommend having a fast digesting shake protein shake or small piece of fruit.

As for your hunger I would recommend making sure your taking in enough calories. Try and get at least 1500 to 1600 leaning toward the higher end on workout days. Also try and make sure you are having a protein and a carbohydrate with every meal to ensure you are satisfied. I also like to drink green tea and ice water with every meal because it helps me feel full. Another strategy I used to use was drinking coffee with breakfast and decaff coffee before bed. Different things work for different people, however for me coffee was a great appetite suppressant and with a little Splenda was a great addition to my pancake or oatmeal breakfasts. Remember this is a lifestyle change. It isn’t realistic to think you will be able to never miss a workout or workout on an empty stomach for the rest of your life. So stay focused and keep up the hard work!! You’re an inspiration!

Heartburn, Nausea, Indigestion, Upset Stomachs, Diarrhea!

2009-03-05T19:51:00.004-05:00

Remember that I think it was Pepto bismol commercial they used always show on tv with people singing and dancing with those lyrics. That song got stuck in my head for weeks. Of course if you don't remember that commercial you probably think I'm a crazy person in serious pain. Well when I was obese I didn't go around shouting it but I had constant heart burn and indigestion due to my indulgence in extremely unhealthy foods such as cheese steaks, cheese fries, nachos and basically anything with cheese and mayonnaise slathered all over it. Sounds gross but not for me! In fact I was known by my friends for always yelling "Cheeeeeesteeeeaaaaak". I mostly yelled this in restaurants when ordering, but it became an inside joke with my friends. What wasn't a joke however, was the heartburn that came with it. Can I geeeta a Peeeptoooo...Biiiiiismooooool please!

As I continued to grow in size and enter high school, new fears entered my mind. Would I be obese forever? Would I become like those 900 lb people on television, hopeless and bed ridden because of their tremendous size. Will I ever have a girlfriend or get married? These thoughts constantly swirled through my head during my years of high school and followed me into college. My junior year of high school I began to notice that the desks were shrinking. It was becoming more and more difficult to get in and out of them and to sit comfortably in class. Obviously the desks weren’t shrinking, I was just getting bigger. My senior year of high school I remember barely being able to breathe. I got quite the abdominal workout everyday just by sucking in my stomach throughout my classes, even though my abs were buried so deep that they probably didn’t feel any of it. In fact, I had never met my abs until about six months ago when we were formally introduced.

Anyways, by college this nervousness worsened and was present in almost every aspect of my life. The newest and worst addition to the nervousness was the fact that I was becoming extremely unhealthy. Towards the end of high school I began to notice that my heart would occasionally flutter. I would be sitting in class and it would all of a sudden skip a few beats and begin beating extremely fast. Fortunately this happened while I was at rest and not during exercise however, at the time I attributed it to my obesity and my fear of poor health began. In college this occurred more often and began to happen during physical activity. I sought medical attention and was told that my heart was fine for now, but if I continued to live this lifestyle I would be at risk for a heart attack by age 30. The physician also ordered that I refrain from running or any physical activity that rapidly brought up my heart rate. I was encouraged to walk to exercise, but of course I ignored these recommendations and continued down the road of obesity.
Soon my heart began beating irregularly before bed and fears of dying in my sleep haunted me at night. As a result I began having many nightmares of having heart attacks. During the day I was constantly alert for signs and symptoms. I now feared death on top of fitting into desks, running, taking off my shirt, getting a girlfriend, taking two seats on planes, and breaking chair. This turned me into quite the hypochondriac and I began leading a life in which I constantly felt my pulse and grabbed my left arm and chest.

On top of these heart problems I also began having episodes of heart burn and acid reflux which became an everyday thing. A new addition to this nervousness was whether or not I had my Tums or Maalox with me at all times because the heart burn and reflux had become so bad. I would eat so much that when I did have heartburn and reflux my heart would flutter and I would have trouble breathing because I was choking on the acid coming up from the unhealthy food I had scarfed down. I remember having to leave several parties and social events because of these episodes. There were also countless nights in which I was kept awake by these attacks. You would think this would be enough to motivate me to do something and save myself, but remember this is a life I have always lived. This was a life that was engrained in me for 19 years. Eating and being lazy was what I lived for. See how I things went from bad to worse, but also how I literally reached into space and plucked a new life and destiny for myself in my next post on Tuesday March 10th. Also check Saturday for some delicious new recipes! Until then I leave you with these great clips from remember the titans.

Watching these clips made me want to work out or just go out and accomplish something great. I really encourage watching inspirational movies such as this and listening to motivational songs. They will help you accomplish your goals and live a better life in general. Doing both assisted me tremendously in my weight loss and still help keep motivated today.

Praying the belt would buckle

2009-03-02T17:23:00.002-05:00

The Nervousness continued…

In grade school I feared field day, a day in which all the students competed against one another in events such as the high jump, shuttle run, long distance race, and hurdles. I was forced to participate and completely humiliated when I would not only perform extremely poorly, but also when I couldn’t finish an event due to how out of shape obesity had made me. In high school the same was true in gym class in which I would also fail miserably at the required physical fitness tests.

The nervousness also appeared in any situation that would reveal the true size of my body. At my grade school we would have a yearly Christmas pageant in which we would be measured and fitted for our costumes. I remember holding my breath every year and praying the costumes would fit. At the same time I would look around to see if anyone was watching me being fitted for my clothes. I would also hold my breath in gym class when we had to put on our flag football belts. I remember dreading this and praying that I could close the belt so that I could participate like everyone else. By eighth grade, my final year of grade school the belt wouldn’t close and I was forced to wear two belts. It was a shameful experience for me, but by then I was getting used to this “nervousness” and embarrassment that came with living a life of obesity. See how the nervousness takes over my life and quickly has me spinning out of control on Thursday March 5th.

Nothing in this life worth having comes easy.

2009-02-27T00:40:00.002-05:00

In writing this new series of posts I decided to first write about my negative experiences with obesity and then write about the positive experiences after conquering it, rather then alternating between the two as I said I would in my previous post. So I want you to look at how I defeated obesity and broke free from its grasp over my life and know that great things are possible as long as you have the desire and determination to attain them. Conquering obesity was by no means easy. In fact it was extremely difficult and took all the energy and determination I had, but I did it and am filled with a new and better energy that is helping me do great things with my new life. Just remember that nothing in this life worth having comes easy.

Continued from last post… They went from the clever kindergartner’s “you are fat”, to “don’t sit on me”, “hey chubby”, “blubber face”, “chunks” “fats” “fat boy” and the new go to “fat ass” and well you get the picture.

These insults quickly became old, but never left the pockets of kids who kept them as easy jokes or comebacks to keep a fat kid down. Like I said before I experienced these outside of school and always had friends there to back me up however, it was still embarrassing to be made fun of in front of them and I was left with a nervousness that always lingered. This nervousness wasn’t created by the fat jokes. The jokes only became a part of it. The nervousness is something that was created by obesity, which for me began in grade school and followed me until college. It is a nervousness that I believe all fat and overweight people carry. It is a constant fear that your obesity will somehow embarrass you in a social situation. When experienced it can be compared to holding your breath and praying something bad won’t happen. For example in grade school and high school my heart would stop any time I heard the words “shirts versus skins”. The fact that I might have to expose my “disgusting body” to the public was part of this constant nervousness. As a result I was always on edge during situations such as basketball camp, practice, or pickup games, a trip to the pool, beach, or water park, or any other scenario in which revealing my fat was a possibility.

This nervousness also followed me in situations that revealed the truth of how slow and unathletic I really was. In basketball I relied on my shot to keep competitive in games and in football my size however, when it came to running, jumping, or any movement requiring speed and agility, I was no match. The nervousness thus took over another aspect of my life and once again held me back from truly living. The nervousness continues on Monday March 2. Have a great weekend and see you then!

University of Maryland story

2009-02-25T15:08:00.002-05:00

Here's the link to the article that was featured in the UMD school news paper:
UMD story

Channel 9 News story

2009-02-25T15:03:00.001-05:00

Here is the link until I can post the video: Channel 9 story

Grade school: It began with the fat jokes

2009-02-24T15:54:00.003-05:00

Since I was featured in my school newspaper today, I am hoping to get a decent amount of visitors today and tomorrow. In light of this I am posting Wednesday's post today. Enjoy

Being the biggest, the slowest, and yes the fattest has been difficult throughout my life; however, after experiencing something for so long I learned to get used to these facts. Throughout grade school I was always the biggest kid in class. Fortunately I attended a small grade school and was able to make close friends who didn’t tease me about my weight. However, it was through my interaction with other kids who I met through sports, camps, dances and other outside school activities, in which I was truly reminded that I was fat. It was as early as kindergarten when I heard my first “fat joke”. The clever little guy came up with a really good one too. I believe the interaction went a little like this.

“Hey I’m Arya whats your name?” “Hi I am Joe, wow you are fat.”

Yep smart little dude wasn’t he. When your as young as five years old jokes like this really hurt your feelings. I am sure little Joe didn’t mean to make me feel bad, like most kids that age he was just being honest. Unfortunately at five I couldn’t understand that kids were kids and that they don’t mean what they say they just tell you how it is. After kindergarten the fat jokes began to evolve. First graders came up with the classic “Noooooo don’t sit on me”. I heard this one so many times I began to think it was my name. I would seriously walk up to a kid to converse or play and they would immediately jump to “nooooo dooon’t sit on me” and laugh hysterically. I always remember being confused by this statement. I mean I know that if I sat on the kid it would hurt them but I remember thinking, Dude, chill I am not going to sit on you nor do I want to.

Forwarding past the first grade kids would you this same joke. It’s almost like they wanted me to sit on them. Seriously anytime I would get into a confrontation of any sort, most likely to defend myself from the fat jokes, the kid would say “What are you gunna do? Sit on me?” No! I am not going to sit on you. I kind of want to punch you now but no I will not sit on you. Anyways as the jokes evolved they became more hurtful. They went from the clever kindergartner's “you are fat”, to “don’t sit on me”, “hey chubby”, “blubber face”, “chunks” “fats” “fat boy” and the new go to “fat ass” and well you get the picture. To be continued...

The story continues on Friday February 27th. See you then. Peeeeace.

My story

2009-02-24T15:03:00.002-05:00

Scroll down to the bottom of the page to view my story, how i did it, and weight loss plan that will help you do the same. Videos of my today show appearance and Harrisburg, Pennsylvania story can also be viewed below along with some of my favorite recipes and workouts.