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The busiest day of the year for health clubs is January
2nd. Most New Year’s Resolutions involve at
least some variation of the “lose weight; or, more
accurately, lose fat”; “firm and tone up”; “get back in
shape”; or “get IN shape”! Hopefully you have been hard
at work getting both new and former clients into the
gym. Exercise is critical to accomplishing all the
resolutions listed above, but as you well know,
nutrition is 80% of the battle.
You can speed up your client’s weight loss and fat loss
programs by recommending specific diet and nutrition
tactics and certain foods known to speed fat loss. Fat
loss should be the goal. Weight loss usually means
clients are losing lean body tissues: muscle, bone,
etc., along with their fat loss. The ideas listed below
should keep the muscle on while achieving your clients’
weight loss goals.
(1) Increase fiber intake to 25-35 grams/day: fruits,
vegetables, whole grains, oatmeal, legumes, beans and
nuts.
(2) Increase water intake to a minimum of 64
ounces/day. Yes, I know! Last year, new research came
out saying we did not need as much water as
recommended. But after decades of research showing the
critical importance of water, not only in fat loss, but
all physiological functions, STAY WITH WATER!
(3) Eggs: one or two eggs/day helps fat loss! Yes, I
know! Last year, new research put eggs on the UNHEALTHY
LIST! Research has flip-flopped more on the
healthiness-unhealthiness of eggs than a career
politician! I believe that if you prepare your eggs in
a healthy and low-fat manner, you can put eggs back on
the HEALTHY LIST! New research out of Thailand this
year showed that people eating one egg a day for 12
weeks increased their “good” HDL cholesterol by 48%
while their triglycerides and their “bad” cholesterol
remained the same. It has been well documented that the
lecithin in eggs is healthy for cholesterol. Hard
boiled, poached, and eggs cooked in extra virgin olive
oil are all healthy ways to prepare eggs. Avoid frying
eggs and other high-fat cooking methods. Eggs are
virtually perfect in their amino acid profile, and are
not only ideal for building lean body tissues, but help
to burn fat. Non-fat cooking of egg whites eliminates
the fat and maintains the healthy amino acids.
(4) Drink 2 cups of coffee per day—preferably 30 minutes
prior to your exercise session. Yes, I know! Coffee is
another item that rotates weekly on the healthy vs.
unhealthy lists. There is classic research that the
caffeine in coffee increases aerobic capacity during
aerobic exercise, but there is also research that
caffeine has a negative impact on LDL & HDL. For fat
loss, current research shows one cup of coffee per day
can increase resting metabolic rate (RMR) 15% for
approximately 4 hours. Other research showed that
subjects who drink coffee 30 minutes before a meal
decreased their appetite by 35%!
(5) Lift-Heavy: A surprising research report from
Furman University shows that low rep (4-6RM/set [RM=Repetition
Maximum, i.e.: the lifter fails at 4 reps in a 4RM
set]), heavy lifts burn more calories than high
rep-lower weight. Lifting heavy has been shown to
elevate your RMR for over 24 hours post-exercise and
increases both testosterone and Human Growth Hormone (HGH)
production. These and other hormones help build muscle
and burn fat. I still recommend that you use a
periodized strength training program that varies the
intensity from very high (1-6RM/sets) to light
(15RM/sets).
(6) Eat apples: Not only will an “apple a day keep the
doctor away,” but eating one or two apples prior to your
meal significantly reduces appetite.
(7) Eat peppers and other spicy foods: peppers increase
the sensation of fullness to prevent overeating and
elevate metabolism to burn calories.
(8) Drink 3 cups of green tea daily: green tea, as well
as other teas, are loaded with antioxidants. Not only
do antioxidants prevent disease, they also increase the
body’s production of metabolism-increasing hormones.
(9) According to research by Dr. Michael B. Zemel,
consuming three 8-ounce servings per day of low-fat milk
or yogurt can double your weight loss. The bioavailable
calcium in low-fat dairy is beneficial to fat loss. The
popular “flavored” yogurts will NOT work. They are very
high in sugar. Try natural, Greek-style yogurts. If
you have a tough time with the flavor, you can use dark
honey as it has the highest levels of antioxidants.
(10) Slow down at the table!! If you eat slower, you
will eat less. Not only does eating fast increase the
amount of calories your consume, but Japanese scientists
have found that fast eaters are more susceptible to Type
II diabetes!
News on the American Boards of Kinesiology, Nutrition
and Sports Medicine-Health Practitioners (ABKNSM-HP)
Program:
The ABKNSM-HP program is a giant leap
forward for the fitness industry. Any NOCA/NCCA
accredited/certified personal fitness trainer should
have the knowledge, skills and abilities to safely and
effectively train the typical client that enters a
health club, but that represents only a small portion of
the potential client market. Most studies show that
only 8% of the population exercises with sufficient
frequency, intensity, time and type to gain medical and
health benefits. The ABKNSM-HP program will provide you
the knowledge, skills and abilities to safely and
effectively help the other 92% solve their medical and
health problems and concerns. The ABKNSM-HP program is
for non-doctors, healthcare providers, and degreed –
NOCA/NCCA accredited personal fitness trainers. The
ABKNSM Fellowship Board Certification program is for
doctors.
Please read the attached article below to gain more
knowledge on this powerful, new, and innovative program.
From all of us at the IFPA
Dr. Jim Bell
CEO, IFPA
CEO, DFC
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
__________ IFPA NEWS
__________
IFPA/ACASP/A4M Special Events
Calendar & Dr. Jim Bell’s Presentation Schedule
Bangkok, Thailand
May 1-5, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
May 1-5, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
May 1-5, IFPA: Personal Fitness Trainer Certification Course (PFT)
Jakarta, Indonesia
May 5-7, IFPA: Personal Fitness Trainer Certification Course (PFT)
Goa, India
May 10-14, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
May 12-16, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
May 12-16, IFPA: Personal Fitness Trainer Certification Course (PFT)
May 15-17, WAAAM: Physician’s Conference
Estoril, Portugal:
June 4-6, WAAAM Medical Conference
June 7-9, IFPA Personal Fitness Trainer Certification
Workshop
Singapore
October 8-12, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
October 8-12, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
October 8-12, IFPA: Personal Fitness Trainer Certification Course (PFT)
October 10,12, WAAAM: Physician’s Conference
Manila, Philippines (Tentative)
October 14-15, WAAAM: Physician’s Conference
October 14-17, IFPA: Anti-Aging Fitness Specialist Certification Course
(AAFS)
October 14-17, IFPA: Personal Fitness Trainer Certification Course (PFT)
Australia:
Oct 16-18, WAAAM Medical Conference
Oct 19-21, American Board of Anti-Aging and Regenerative
Medicine
Oct 19-23, IFPA Personal Fitness Trainer Certification
Workshop
Jakarta, Indonesia
October 16-18, WAAAM: Physician’s Conference
October 19-23, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
October 19-23, IFPA: Anti-Aging Fitness Specialist Certification Course
(AAFS)
October 19-23, IFPA: Personal Fitness Trainer Certification Course (PFT)
October 24-25, IFPA 2nd Annual Asian Fitness Conference (AFC)
Bali, Indonesia:
Oct 19-23, American Board of Anti-Aging and Regenerative
Medicine
Oct 26-30, IFPA Personal Fitness Trainer Certification
Workshop
Oct 26-30, IFPA: Anti-Aging Fitness Specialist
Certification Course (AAFS)
OTHER INTERNATIONAL LOCATIONS TO BE ANNOUNCED:
Paris; Monaco; Dusseldorf; London; Moscow;
Rome; Sao Paulo, Brazil
Prestigious National Events Dr. Bell Will Be
Presenting At:
2008
Las Vegas:
Dec 10-11, American College of Anti-Aging Sports
Medicine Professionals (ACASP)
Dec 11-14, A4M Medical Conference
2009
Orlando, FL:
Apr 20-22, ACASP Sports Medicine Certification
Apr 22-24, A4M Medical Conference
San Jose, CA:
Sept 8-10, ACASP Sports Medicine Certification
Sept 10-12, A4M Medical Conference
Las Vegas, NV:
Dec 7-9, ACASP Sports Medicine Certification
Dec 9-12, A4M Medical Conference
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James
T. Bell, PhD. is the
founder and CEO of the International Fitness
Professionals Association, IFPA.
 More
Books from Jim Bell, PhD.
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