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Coaching by Todd Smith

Published November 1st, 2009 By ToddSmith for ICanDoIt.com


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abouttodd

My personal goal from the development of my web site is to empower all those who are attempting to improve their bodies with the knowledge necessary to accomplish their dream of having a healthy, strong, and lean body. I have outlined in detail the workout programs, the proper biomechanics on each exercise, the correct cardiovascular presciptions for each individual’s particular goals, and the nutritional outlines for those striving to elevate their metabolic rates, shed body fat, and build muscle. Moreover, I am committed to continually updating my site with every bit of new information I garner from personally working with all the clients I have the pleasure to encounter on a daily basis. Although I have chosen to give away all of my personal philosophies, knowledge, and my 25 years of experience of working with over 75,000 people from all over the globe, I have much more to offer those who choose to become a member of my  Todd Smith’s Elite Training Team.

Historically, it has been proven, that even if someone is armed with all the knowledge necessaryto attain their goals, almost all of us need much more: Motivation, direction, and accountability are three monumental aspects of successfully transforming your body into what you hope it can be. My experience has shown me that those who have daily contact with an expert mentor are exponentially more likely to succeed than those who choose to do it alone. While I have been a body transformation coach for over 25 years, I definitely don’t pretend to be an expert in everything. Therfore, I certainly see the value in having a professional oversee my progress in all subjects that I have not mastered. Since I am personally committed to constantly improving all aspects of my life, I have successfully utilized coaches to assist me in the accomplishment of developing new business opportunities, creating and maintaining loving relationships, and re-igniting my passion for personal growth when I have hit a plateau. One thing I realized long ago, was that time was my most valuable commodity. Therfore, when I reach a road block in life, I take the issue head on, and leave no stone unturned in my quest to overcome my obstacle.

I hope as you read this, you are able to reflect on your own life, and think about how long you have thought about being the best you can be. So why choose me as your mentor? The real challenge comes when attempting to apply all the knowledge, and being disciplined and motivated enough to stay the course. The ultimate challenge is having enough focus to carry the change through to behavior. That is why my training is so vital. My coaching program is the premier long term solution to making enduring changes. For your sake, I sincerely hope you choose to follow my direction. Stand in front of a mirror, look yourself straight in the eye, and say, “I Can Do It”. You will not be sorry, for you will receive the greatest return on your investment of time and money than you ever had at any other time in your life.

By becoming a member of Todd Smith’s Elite Training Team you will receive the following:

  • - Direction: Customized nutrition and exercise programs monitored daily and updated weekly.
  • Accountability: Nutritional journaling will be reported to Todd Smith daily to inspect and make necessary changes to insure success.
  • Motivation: Weekly phone consultations to counsel you on all aspects related to your training and nutrition.
  • Discover, define, and understand the power of the achievement process.
  • Learn and implement the keys of effective planning.
  • Create a clear, realistic vision of what you will accomplish.
  • Tranform your brain by creating powerful personal affirmations.
  • Learn to believe in your dreams and make them reality.

I hope to become your most trusted advisor and your strongest ally in your quest to be the best you can be. Please contact me as soon as possible.

Thank you,

Todd J. Smith
todd@ICanDoIt.com

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The I Can Do It Diet Overview

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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diet1

Understanding the Basics of Calories

*Vocabulary

Pure Carbohydrates (Complex): derived from non-animal foods (rice pasta, beans, breads, potatoes, fruit, yams)

Manufactured Carbohydrates: anything usually made with flour or sugar (cakes, cookies, candy, and desserts)

Fiber: the body lacks enzymes to break down and does not cost you any calories – but may burn calories trying to break down the fiber in order to digest it.

Glucose: blood sugar that stimulates the pancreas to release insulin

Homeostasis: a balanced state

Insulin: storage hormone that regulates how much glucose shall remain in the blood

Glucagon: a storage tank for sugar

Protein: derived from animal foods (chicken, turkey, lamb, fish, dairy products)

Essential amino acids: tiny building blocks of protein required for health (immune support, hormone production, etc…)

Canabalism: when calories are low and protein intake is low the body begins to tear apart muscle tissue to make amino acids from glucose.

Dietary Fats:

Saturated Fat: solid at room temperature

Unsaturated Fat: liquids at room temperature

BM: bare minimum required to maintain life

Aerobic exercise: cardiovascular training

Anaerobic exercise: weight training

There are three types of calories that come from the food we eat:

1)      Carbohydrates

2)      Proteins

3)      Dietary Fats

Carbohydrates

Carbohydrates come from food that is “non-animal” and are digested and absorbed by your body as *glucose.  The body prefers a concentration of glucose to be 70-110 mgs/ml of blood in order for it to be stable.

If the body reaches levels of glucose above 110, the body will try to reach a level of *homeostasis and will begin to take the excess sugar out of the blood and store it into the fat tissue. If the level of glucose is below 70, the body releases *insulin to pull the *glucagon out of the fat tissue to put back into the blood.

All carbohydrates we eat will be digested and absorbed into the blood stream as glucose. The body’s blood sugar stimulates the pancreas to release insulin and it will regulate how much should remain in the blood stream.  The total amount of insulin release to the concentration of glucose in the blood is related to your total carbohydrate intake.

Thus, the kinds of carbohydrates you want to ingest are complex carbohydrates not manufactured carbohydrates.  Complex carbohydrates are found in nature and some examples include yams, potatoes, wild rice, beans, corn, peas, and old fashioned oatmeal.  These carbohydrates illicit a lesser insulin response because it takes the body more time to digest. Manufactured carbohydrates (cookies, cakes, potato chips, etc…) are easier to digest; thus, the glucose is immediately released into the blood stream and large amount of insulin is deposited into the blood stream making it harder to control body fat.

Fiber is a separate group of carbohydrates and is known as a non digestible. The body is not equipped with enzymes to break down this substance and it actually burns calories trying to digest it. For instance, vegetables are known as fiber, and give the body zero energy.  The body actually uses its energy in order to break it down and it does not affect insulin levels.  Thus, calories are burned by ingesting fiber and this makes it difficult to over eat. Vegetables high in fiber paired with a complex or simple carbohydrate stunts the insulin from hitting the blood steam.

Examples of Vegetables High in Fiber:

Asparagus, Cauliflower, Dark green leaf lettuce, Broccoli, Mushrooms, Wax beans, Eggplant, Spinach,  Zucchini, Celery, Okra, Cabbage, Squash, Green beans, and Radishs.

Proteins

Proteins come from animal foods and contain all the *essential amino acids.  These proteins are broken down and absorbed as amino acids the same way carbohydrates are broken down into glucose.

Protein is the most important macro-nutrient in building or maintaining muscle mass. It is the only nutrient that directly rebuilds and helps develop lean muscle tissue. If your body does not receive enough protein from a low calorie diet, the body begins to scavenge for the essential amino acids while the body enters a state of *canabalism.  Thus, if losing weight is the goal, too few calories and insufficient protein intake create the worst recipe because it will lower your metabolic rate.

Dietary Fats

Nothing is more fattening than fats.  Fats do not take up as much space in the stomach nor are they as capacious. Gram for gram, they yield more calories than proteins or carbohydrates because the body absorbs 97%.  Consequently, a diet high in fat creates fat cells to expand bigger than they were previously and elevates insulin which will makes it difficult for the body to ever use these cells.  Thus, they stayed stored and do not retreat.

All animal sources of fat found in meats, eggs, and dairy contain *saturated fat. Saturated fat can be a great source for good health, but can also clog arteries and drive glucose into the muscle. If the proteins you are consuming are not labeled as “fat free” it is important to monitor your intake of these particular proteins.  A high saturated fat diet can promote cancer growth.

What This All Means

After understanding the basis of what a calorie really consists of it is important to understand how many calories an individual needs to maintain life.  The first thing that is important in understanding how much of you is actual muscle and how much of you is actual fat. In order to find out this information you must get your body fat measured.  The most convenient way to do this is through a simple skin fold test.

An example of this would be an individual weighing 180 pounds finding out his body fat is 15%; thus he would carry 85% muscle.

How you figure this out mathematically:

Weight: 180 pounds   15% body fat

150 pounds
x .15
=   19.4 pounds of fat

180 pounds
-19.4 pounds fat
= 168.4 pounds of muscle (lean mass)

Therefore, he would be 180 pounds walking around with 15% fat and have 19.4 pounds of body fat and 168.4 pounds of muscle mass.  His *BM, since he is carrying 168 pounds of lean body mass would be approximately 1680 calories a day.

If an individual drops his caloric intake below his BM the body will begin to burn protein from the individual’s lean body mass and the body goes into the “flight or fight” response. Thus, muscle is shed and the BM drops effecting insulin resistance and the receptors on fat cells for insulin are downgraded encouraging fat storage.

The healthiest way to shed body fat is add lean body mass because it increases how many calories you burn each day while choosing the calorie level best suited for your lifestyle.

How to Diet the Right Way

One thing that we already know is that starving yourself and calorie deprivation will fail when it comes to long term weight loss.  In order to be successful, you must stimulate the body to release fat without going into the “flight or fight” mode.  And this is how it is done…

Smaller meals (6 times a day) so it moderates insulin release with a protein and a complex carbohydrate for each meal and vegetables at least 2 times a day with meals. This is how it will look:

Meal #1:  Breakfast

5 scrambled egg whites, ½ cup Old fashioned Oatmeal, one medium size banana, and 16 oz. of water.

Breakfast will give you 340 calories, 23 grams of protein, 54 grams of carbohydrates, and 3 grams of fat.

Meal #2:  Snack

2 scoops of protein powder mixed with water.

This meal will give you 181 calories, 40 grams of protein, 3 grams of   carbohydrates, and 1 gram of fat.

Meal #3: Lunch (I am assuming this is your post-workout meal)

10 oz. grilled chicken breast, 8 oz. baked potato, 1 medium size pear, steamed broccoli, and 16 oz. water.

Lunch will give you 577 calories, 52.5 grams of protein, 72 grams of carbohydrates, and 7.5 grams of fat.

Meal #4:  Snack

2 scoops of protein powder mixed with water.

This meal will give you 181 calories, 40 grams of protein, 3 grams of carbohydrates, and 1 gram of fat.

Meal #5:  Dinner

6 oz. grilled or broiled salmon filet, 1/4 cup long grain wild rice, steamed dark green vegetable, and 16 oz. water.

Dinner will give you 337 calories, 37 grams of protein, 12 grams of carbohydrates, and 15.5 grams of fat.

Meal #6: Before Bed

½ cup one percent cottage cheese

This meal will give you 80 calories, 13 grams of protein, 5 grams of carbohydrates, and 1.5 grams of fat.

This program gives you 1696 calories, 205 grams of protein, 150 grams of carbohydrates, and 29.5 grams of fat. Your macro-nutrient breakdown is as follows: 48 % protein, 36 % carbohydrates, and 16 % fat.

You MUST Exercise

With the correct knowledge on weight loss, meal plan, and exercise regimen, I have never witness failure.  Combining exercise and the proper eating plan will lead to faster and more permanent fat loss.  The two types of exercise are *aerobic and *anaerobic. Both are crucial when it comes to sustaining a lean body, and must be used the correct way.  If you choose to do aerobic only the metabolism will downgrade; if you choose to do only anaerobic, the metabolism will upgrade.

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The Truth about Supplements

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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supplements

In my experience, there are a few supplemental nutrients that will help with fat loss.  One thing that you must understand is that without the proper diet and exercise these “supplements” will not work.

The most effective supplements that you can take while reducing your caloric intake with a healthy diet plan and exercise are supplements that will aid in either speeding up fat loss or preserving lean body mass.  If these supplements help the body retain muscle mass it is key to causing the metabolism to staying elevated in order to losing body fat.

It is important to note that you must give your body two weeks (at least) to begin to see noticeable results.

Caffeine: 100-200mgs (1 large cup of coffee) before exercise

This has the ability to increase fatty acid release from fat cells which helps aid in power and endurance when exercising.  If you consume caffeine and hour before doing a high intensity cardiovascular workout it may make the work seem easier allowing you to train longer and harder in order to burn more calories.

Ma Huang: 335-670 mgs daily

Ma Huang is a cousin of ephedrine and aids in the stimulation of body heat. Taken with caffeine, before aerobic exercise, this herb will promote the release of fat from fat cells. When training with weights, will cause the liberation of glucose out of glycogen storage which will give the individual more fuel to train.

***Diabetics, people with thyroid problems, nursing and pregnant women, and those with high blood pressure or gout should not take this supplement.

Fish Oils: 4000 mgs daily(640 mgs of EPA and 480 mgs of DHA)

Fish contain a special kind of fat called Omega-3.  These fatty acids encourage the receptor sites on muscle to increase insulin sensitivity which will allow the body to release less insulin.  Thus, fat storage becomes limited and insulin channels carbohydrates and amino acids into muscle tissue.  Omega-3 also fights inflammation in joints and muscle tissue.

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The Mind Muscle Connection

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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brain

All muscles contract from nerve signals.  The stronger the nerve signal, the more powerful the muscular contraction. The brain must tell the muscles how hard to contract through the spinal chord.  This is where the saying, “mind over matter” comes from.  The mind muscle connection is what separates beginners from more advanced weight trainers.   Thus, it is important to make that “connection” when you are training.

This can be accomplished by knowing how to fully work each muscle– you need not know all the technical terms, but how to train each muscle group. While trying to lose weight, it is imperative to learn as much as you can about nutrition, training and human physiology so you do not get hurt and gain as much as you can from your workouts.

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H20

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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water

Water is the main component to blood and it transports nutrients to tissues while removing toxins for metabolism disposal.  If you don’t drink enough water you will slow down your metabolic rate.  If you are consuming caffeine, low carbohydrates, and high protein in your diet YOU MUST drink up!  These healthy diet plans with exercise will dehydrate you so you must drink 8-10 full glasses of water per day in order to keep your metabolism going strong. If you do not consume the recommended glasses of water per day you will dehydrate and force your body to rely on sugar as fuel rather than fatty acids.

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The I Can Do It Exercise Guide

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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exguide

It is possible to lose weight without exercise.  But, with no exercise at all it will cause fat and muscle to be shed at a 1 to 1 ratio; thus, for each pound of fat lost, a pound of muscle is lost as well.  Though someone’s weight may significantly drop, the percentage of body fat will not change.  This means no lean muscle mass will be gained and it will actually slow down the metabolic rate of your body.

All forms of exercise burns calories. The goal of exercise when dieting is to burn more calories than consumed in order to get rid of body fat.  As explained earlier, the two different types of exercise are aerobic and weight training.  Both serve as fat burners but the body adapts to these exercises in a different manner.

It is important for me to stress the fact that I am a huge advocate of weight training vs. aerobic, but both work hand in hand when trying to lose weight.  One thing to recognize about aerobic training is that when you add it to a strict diet of severe calorie reduction, cardiovascular conditioning will help you lose more body weight, but will do nothing to help you preserve your lean muscle mass.  Therefore, it is the same as not exercising at all because you will lose muscle mass and ruin your metabolic rate.

Yet, when you add weight training exercises to a diet in caloric reduction the body holds onto 80% of muscle mass.  Training with weights saves muscles which keeps the metabolic rate elevated and creates an environment for a greater percentage of body fat to be lost instead of muscle.  In this case, the body will hold onto muscle tissue making this way of dieting and exercising far more superior than the others.

If you weight train and do cardiovascular conditioning you will increase your metabolic rate and burn more calories and fat.  The outcome of fat loss is remarkable in this case.  Thus, the main form or exercise should be weight training with aerobics as a second choice.  For most, a combination of weights and aerobics may be helpful in accelerating fat loss.  After you reach your goal weight, a very lean body can be achieved with no cardiovascular training as long as you keep up your weight training and diet plan.

The Right Kind of Aerobic Training

 There is always confusion to what kind of aerobic exercise is better. I always go by this rule: The higher the heart rate, the higher the intensity – the lower the heart rate, the lower the intensity.  Thus, working at higher intensity will help you burn more calories than working at lower intensity.

The intensity of cardiovascular conditioning is an important factor in determining how lean you can become.  Working at a higher intensity can burn more total calories than lower intensity aerobics.  Although, lower intensity may burn a greater percentage of fat, higher intensity is more effective because it burns more total calories and more fat calories.

The best way to keep a cardiovascular workout high for long periods of time (30-45 minutes) is to do interval training.  Interval training is training that requires the individual to work as hard as possible for three minutes followed by two minutes of an easier cycle.  The goal is to elevate the heart rate in order to get a far better caloric burn.  When you bring heart rate back down by two minute steady work you are setting your heart rate down in order to spike back up again, which will elevate the heart rate and continue the caloric burn.

Example of a 35 Minute Fat Burning Interval:

TIME INTERVAL HEART RATE Heart Beats in 10 seconds for 20/30/40 year old
2 minutes
3 minutes
55%
80%
18/17/16
27/25/24
2 minutes
3 minutes
55%
80%
Let HR fall to 55%
27/25/24
2 minutes
3 minutes
55%
80%
Let HR fall to 55%
27/25/24
2 minutes
3 minutes
55%
80%
HR to 55-60%
27/25/24
2 minutes
3 minutes
55%
80%
HR will stay elevated
27/25/24
2 minutes
3 minutes
55%
80%
Slow things down
27/25/24
2 minutes
3 minutes
55%
80%
Slow things down
27/25/24

 

Heart Rate Table Index:

AGE 60% 70% 80%
20 120 140 150
25 117 137 146
30 114 133 142
35 111 130 139
40 108 126 135
45 105 123 131
50 102 119 128

In order to reap the rewards of an aerobic exercise, an individual should engage in high intensity cardiovascular training three times a week only after you have established a weight training plan. You should start at lower levels of intensity training and work your way up to 75% of your heart rate with interval training. Do not go over board with cardiovascular training! More than four to five sessions of aerobic training per week will compromise your ability to build and maintain muscle mass.

When to do Cardiovascular Training

The best time to engage in cardiovascular training is in the morning on an empty stomach. Because of the levels of hormones in your body at this time of the day, glucose levels are flat and insulin is absent so fatty acids become line of fuel. Another hormone that will be released at this time is epinephrine which is a part of the “flight or fight” fuel. The higher the intensity of your cardiovascular training, the greater the release of epinephrine and through a multi-step process it will release catecholamines which will attach themselves to fat cells to help break down body fat.

If you can not perform cardiovascular conditioning in the morning, try to avoid carbohydrates completely after an aerobic workout. If you skip the carbohydrates at this time, it will favor the release of glucagon/catacholamines in order to keep your insulin levels low and allowing stored body fat to become the immediate source of fuel.

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