By Jamie Duvnjak, NASM Certified Personal Trainer & Health Coach
Since 2011, I’ve helped clients transform their bodies. They’ve managed to shed fat, firm up and get their diets in check. The lifestyle I’ve seen to be most effective is a low-sugar one. Once my clients reduce sugary foods and artificial sweeteners, the numbers on their scales drop.
I have clients go without alcohol for 30 days. After that period, they come back to me and it’s noticeable they’ve shed pounds. Their pants feel looser and they have more energy. Other clients refrain from diet soda and they look leaner within just a few days. One lady on Weight Watchers was completely discouraged. She said each week she’d weigh in and the number on the scale wouldn’t budge. I asked her what she’d been eating throughout the day. She said raisins, oatmeal, pineapple and watermelon. This was just for breakfast. Sugar, sugar and more sugar! I told her to stick to berries in the morning, consume more protein and healthy fats. Three weeks later, I trained her. She lost those last stubborn pounds and felt so much healthier by changing her diet.
If you eat a diet high in sugar and don’t burn it off right away, it’s going to get stored as fat. In addition, too much sugar in the diet can lead to diabetes, heart disease, stroke and many other dis-eases. Artificial sugar is no better. It triggers the body to release insulin, because it senses it needs to break down sugar. When there is no sugar to break down, it still has insulin circulating through the body. Too much insulin can cause weight gain and fat storage if it’s not burned off with exercise. Check out this article for more information: https://www.medicalnewstoday.com/articles/261179.php
I’m not saying to eliminate all carbohydrates. Just be sensible and eat everything in moderation. Berries are your best choice when it comes to fruit. They are light on the stomach and will give you the energy you need to get through a work out. Complex carbohydrates in the form of sweet potatoes at lunchtime are a good choice. For dinner, I recommend just protein, a variety of veggies and healthy fat such as avocado or extra virgin olive oil.
What can you do to boost your metabolism, burn off excess sugars/carbohydrates and get lean? Strength train! During an initial consultation, clients come to me, grab their stomachs and ask what they can do to get a flat belly again. I ask them what they eat and what they do in terms of exercise. The pattern has been the same. Lots of fruit, wine and walking. A little bit of fruit and wine is healthy, but too much is not. Walking is always beneficial, but it needs to be coupled with strength training at least 2-3 times a week. This can be in the form of TRX suspension training, kettlebells, free weights, machines, your own body weight, stability balls and much more! When clients work with me, we train each body part and it’s always filled with variety. When they are consistently training, eating less sugar and more protein, their body fat drops and their muscle percentage goes up. Just for proof, I track these numbers using my gym’s comprehensive InBody testing machine.
If you’re interested in looking and feeling your best, I’m offering one free consultation to new clients. Let me know if you need training, nutrition advice and food planning. Get in shape and STAY in shape all year around!
I look forward to connecting with you,
Jamie
Since 2011, I’ve helped clients transform their bodies. They’ve managed to shed fat, firm up and get their diets in check. The lifestyle I’ve seen to be most effective is a low-sugar one. Once my clients reduce sugary foods and artificial sweeteners, the numbers on their scales drop.
I have clients go without alcohol for 30 days. After that period, they come back to me and it’s noticeable they’ve shed pounds. Their pants feel looser and they have more energy. Other clients refrain from diet soda and they look leaner within just a few days. One lady on Weight Watchers was completely discouraged. She said each week she’d weigh in and the number on the scale wouldn’t budge. I asked her what she’d been eating throughout the day. She said raisins, oatmeal, pineapple and watermelon. This was just for breakfast. Sugar, sugar and more sugar! I told her to stick to berries in the morning, consume more protein and healthy fats. Three weeks later, I trained her. She lost those last stubborn pounds and felt so much healthier by changing her diet.
If you eat a diet high in sugar and don’t burn it off right away, it’s going to get stored as fat. In addition, too much sugar in the diet can lead to diabetes, heart disease, stroke and many other dis-eases. Artificial sugar is no better. It triggers the body to release insulin, because it senses it needs to break down sugar. When there is no sugar to break down, it still has insulin circulating through the body. Too much insulin can cause weight gain and fat storage if it’s not burned off with exercise. Check out this article for more information: https://www.medicalnewstoday.com/articles/261179.php
I’m not saying to eliminate all carbohydrates. Just be sensible and eat everything in moderation. Berries are your best choice when it comes to fruit. They are light on the stomach and will give you the energy you need to get through a work out. Complex carbohydrates in the form of sweet potatoes at lunchtime are a good choice. For dinner, I recommend just protein, a variety of veggies and healthy fat such as avocado or extra virgin olive oil.
What can you do to boost your metabolism, burn off excess sugars/carbohydrates and get lean? Strength train! During an initial consultation, clients come to me, grab their stomachs and ask what they can do to get a flat belly again. I ask them what they eat and what they do in terms of exercise. The pattern has been the same. Lots of fruit, wine and walking. A little bit of fruit and wine is healthy, but too much is not. Walking is always beneficial, but it needs to be coupled with strength training at least 2-3 times a week. This can be in the form of TRX suspension training, kettlebells, free weights, machines, your own body weight, stability balls and much more! When clients work with me, we train each body part and it’s always filled with variety. When they are consistently training, eating less sugar and more protein, their body fat drops and their muscle percentage goes up. Just for proof, I track these numbers using my gym’s comprehensive InBody testing machine.
If you’re interested in looking and feeling your best, I’m offering one free consultation to new clients. Let me know if you need training, nutrition advice and food planning. Get in shape and STAY in shape all year around!
I look forward to connecting with you,
Jamie
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