Kids Say The Darndest Things...

I always enjoy training my clients, but sometimes it's especially entertaining. During a recent training session at a client's home, her 6 year old daughter burst into the workout room with a bottle in hand and said: Here Mommy, I brought your beer!" I don't thing I have ever laughed so hard in my life. Needless to say, the client was truly mortified. (and it was 9am, after all!)

Are you sabotaging your training efforts?

Next time you feel that your progress has stalled, consider the following:

How much sleep are you getting every night?

The best workout and diet plans won't produce results if you're getting 4-5 hours of sleep every night. Workouts actually tear down muscle, it's through sleep and proper nutrition that muscle rebuilds itself. Without enough rest, all you're doing is the demolition phase.

Are you eating 4-6 small meals per day?

If you're eating less than that, it's very likely that you are maximizing bodyfat storage while minimizing muscle building. Eating smaller meals helps ensure you're taking in enough food for immediate energy requirements, without taking in an excess amount (which will be stored as bodyfat). Quality of food is important, too-protein to build and repair muscle, complex carbs for energy, and lowfat, lean foods to keep fat down.

Are you drinking enough water?
If your body is dehydrated, it will affect everything from strength level and endurance to muscle recovery. Don't skimp on the water!

Have you been doing the same workout routine for the last 6 months? The body adapts very quickly to a workout routine. When you stop seeing results, it's time to change that routine. Even better-constantly shake up your workouts with different training methods, techniques, equipment, and exercises. This is how I train my clients, and they see continual progress.

Have a good workout!

I've Been a Bad Blogger...

Yes, I've been a very bad blogger. The last 2 years have flown by! Business has been booming and I'm currently involved in a lot of projects, including developing downloadable video for my website, www.dougmurphy.com. I promise to update more frequently from now on!

Eating for Weight Loss and Putting on Muscle

Most people are familiar with the concept of eating 4-6 small meals per day, but many clients ask me why this is necessary. There are several reasons, and this method of eating works for people trying to put on muscle as well as those who are trying to lose weight. Here's why:

1. Metabolism

By eating 4-6 small meals per day, you are taking in some food about every 3 hours. This means your body has to digest something every 3 hours. The process of digestion actually uses a fair amount of calories, so you are increasing your metabolism by doing this.

2. Losing bodyfat

By eating smaller meals, you are hopefully taking in enough calories to cover immediate energy requirements and rebuilding muscle, without taking in an excess that would be stored as bodyfat.

3. Level blood sugar

By eating more frequently, you maintain a more even blood sugar level. This means a fairly steady energy level, without all those highs and lows most people experience when eating only 3 large meals per day, with a long time between meals. (Anybody who works 9-5 and has indulged in a large lunch knows that sleepy, fatigued feeling that hits about 2:30pm!)

4. More protein intake

Protein builds and repairs muscle, and an ample intake is absolutely necessary if you are working out and challenging the body. But like anything else, if you take in too much at once, the excess will be stored as bodyfat. By eating 4-6 small meals per day, you have more opportunities to increase protein consumption, without having too much at one sitting.

The whole idea is to make your body a fat-burning, muscle building machine. By increasing lean muscle, you will burn more calories, even at rest (muscle is more metabolically active than fat). See how it all comes together?