Home Get Started with I Can Do it
Free Nutrition Articles Free Fitness Articles Free Custom Workouts Todd Smith Coaching I Can Do It Success Stories Contact Todd Smith

Posts Tagged ‘protein’

Coaching by Todd Smith

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


Comments (0) | Comment on this Article

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

SHARE:

The Key to Looking Good is Getting Lean

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


Comments (0) | Comment on this Article

abs

When you drop body fat you increase your metabolic rate.  Lower fat storage will alter the body’s release of insulin and the body will act like an insulator slowing down thermogenesis. Thus, the leaner your body becomes, the less your body produces insulin.

We already know that dieting alone and just adding cardiovascular training to one’s diet will not retain muscle mass.  Therefore, the best combination of staying lean is weight training plus diet, plus cardiovascular conditioning.  Many people start by exercising and dieting this way, but fall off the wagon.  If you do this, your body will immediately begin to notice and deficiencies and give up fat as fuel decreasing your body’s muscle mass. Therefore, it is imperative that you hold onto your muscle mass in order to keep your metabolism elevated which will make fat loss easy.

There is no reason to go overboard in with too much caloric intake or not enough in order to appear leaner after the body plateaus.  You may just need to alter your cardiovascular conditioning.  When 30 minutes of high intensity cardiovascular training no longer is enough, add more, slowly and gradually until you get to 45 minutes 4-5 times per week.  Remember though, it is important to not do too much cardiovascular training.  If your body is over trained cardiovascularly, it will cause muscle shrinkage, reduce muscle mass, which will force your muscles to look flat and there will be no potential for muscle growth.   This can also decrease testosterone levels causing problems with women and men’s hormones.

SHARE:

Taking Accountability

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


Comments (0) | Comment on this Article

journal

If you are not keeping yourself accountable for your exercise and diet regimen you may not be successful in losing weight.  From past experience, the people that I have worked with have been far more successful with their weight loss when they were keeping “tabs” on their eating.  You must keep records on how many calories you consume from carbohydrates and protein with each meal each day.

Records are important because they serve as a reminder and instant feedback to any questions you may have when asking “why” you are or are not losing weight.  If you do not keep records it will be impossible to get information on what and how much you are eating; therefore, you will not know when it is necessary to change your diet or exercise regimen.  Records are the guide to success when is comes to a sound nutrition and eating plan.

When dieters begin to take record of their diet they begin to be held to a higher standard of living.  Dieters will eat better.  This is more likely because they are organized and can see the actual progress they are making. Your food journal should look like this:

Meal #1 – Meal #6: (Time of day & carb/protein/vegetable listed)

Total Calories for the Day:_______

SHARE:

The Glycemic Index

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


Comments (0) | Comment on this Article

glycemic

The Glycemic Index (GI) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to carbohydrate foods based on the speed at which it is consumed.  In order to build muscle mass, you need to increase your caloric intake from carbohydrates.  Dieters, when they are trying to lose weight, avoid fast-acting carbohydrates.  Yet, when you have reached your weight loss goal, in order to retain and build muscle mass you need to eat fast-digesting carbohydrates or you will put your body in the condition for muscle loss.

Carbohydrates are vital to building muscle mass, therefore, if you fail to eat the right amount you’ll never gain the size and mass you want.  Weight training with high levels of intensity requires glucose which is the basic energy source that enables the muscles to contract and lift the weights you need to stimulate muscle growth.  The best nutrition sources for this are: potatoes, rice, pasta, grains, fruit, and other carbohydrates that store sugar found in muscle tissue.  Eating these carbohydrates coupled with the right type and amount of protein allows you to train harder and longer.

Another advantage to eating the right amount of carbohydrates is the hormonal change that enables muscle growth. Insulin will turn on the system responsible for collecting glucose from what you eat, and will transfer it into muscle glycogen.  Insulin will also increase your muscle’s ability to absorb amino acids found in proteins.

Muscles are made of protein, but if you fail to injest the right amount of carbohydrates on a high protein diet the protein will be wasted because it will be burned up as fuel.  Consuming adequate amount of carbohydrates will allow your muscles to recover and grow because protein breakdown will come to a screeching halt.  If you want to build muscle mass you must train your body to respond to carbohydrate foods the right way.  Muscles depleted of glycogen have very sensitive insulin receptors and carbohydrates will be stored as glycogen first before stimulating fat storage.

Another way to manipulate the speed at which high-glycemic carbohydrates enter the blood stream is to include fiber.  Adding a small amount of vegetables dulls the rate at which high-glycemic carbohydrates are absorbed. If you keep your diet to the right amount of protein, a vegetable, and a high-glycemic carbohydrate (mashed potatoes for example) your GI will drop because the protein and vegetable will off-set the carbohydrate.

**If you are “carbohydrate-sensitive”, your carbohydrate intake will have to be more closely monitored in order to build lean body muscle mass.  This group may be better off sticking with a calorie-controlled diet emphasizing lower glycemic carbohydrates.

SHARE:

Endomorph Diet Plan

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


Comments (0) | Comment on this Article

endomorph

If you are an “endomorph” your body type is one that tends to have a higher body fat percentage.  We all have a genetic predisposition for carrying a certain amount of body fat, moreover, we all have a unique way of placing that fat throughout our body. Endomorphs, most of the time, find that it is complicated to lose weight. Since endomorphs have a higher percentage of body fat, from carbohydrates storage, the body releases insulin that cannot efficiently do its job.  Thus, the insulin can not drive the amino acids and carbohydrates into the muscle.  In the interim, the pancreas overcompensates and ends up releasing more insulin and helps accumulate more fat storage as opposed to muscle growth.

For this group of people, the diet that will work the best is the “low-carbohydrate” diet.  If you lower the carbohydrates you injest, you lower the release of insulin.  This will shift the body internal chemistry and force it to rely on fatty acids as fuel, control hunger, and help save muscle mass.

Through this diet, you do not need as much cardiovascular training.  The suggested amount is 3 days per week or 40-45 minutes per week of high intensity cardiovascular training. If you start having any problems with this diet, you should reduce your carbohydrate intake even further to 30-50 grams per day or switch carbohydrates to non-insulin producing carbohydrates as discussed earlier in the diet plan listed for vegetables.

Also, Endomorph dieters can really gain from eating foods such as lean beef daily while dieting because beef is high in creatine and will contribute to more energy when weight lifting.  One thing to keep in mind is that endomorph dieters tend to retain water.  Thus, it is best to stick to a diet that is low in salt intake.

For this dieter, protein will be used to provide energy.  A high protein and low carbohydrate diet will stimulate fat loss by expanding energy to digest, absorb and assimilate the nutrients in the body through thermogenesis.  Endomorphs should lower carbohydrate intake by 60-100 grams a day.  Protein should be up to 2 grams per pound of body weight.  The dieter should follow this for 3-5 days before lowering his complete sources of protein to 1 gram per pound of body weight and upping carbohydrate intake to 2 grams per pound of body weight for one day only. This process should be repeated every week.  If you up the carbohydrates for 1 day you are tricking the body and causing the muscles to swell temporarily with glycogen.  Muscles will then continue to grow when dieting.

SHARE:

The Base Diet

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


Comments (0) | Comment on this Article

diet2

The first step in accomplishing fat loss and gaining lean muscle mass is to establish a base diet or reference point.  This diet tells you how many calories you need each day to maintain your current body weight and muscle mass. This is the superior approach to any other method, thus; how you eat will resolve what you will change in order to shed body fat.

The most important thing about the base diet is taking control.  In order to do this, it is important to weigh all the food you eat.  If you don’t know how much total calories you consume each day with proteins, carbohydrates, and fat, you will not be able to make essential adjustments in your diet to activate fat loss.

To start, add up all the calories you consume per day, and repeat this for the following two days.  Again, most foods will have to be weighed in order to determine how many calories you are consuming every day.

One thing to remember is that most people do not consume the same amount of calories per day.  In order for this to work, you must eat the same amount of calories each day because your body will begin to give up its fat as fuel.  The human body will not respond to inconsistency in nutrition.

Essentials in your base diet:

BASE DIET NEEDS WHY?
Protein:

  • Egg whites or egg substitutes
  • 1% cottage cheese
  • Water packed tuna
  • Orange Roughy
  • Salmon
  • Swordfish
  • Crab
  • Lobster
  • Shrimp
  • Chicken breast
  • Turkey
    breast
  • Lean ground beef
  • Flank steak
  • Sirloin steak
Protein is only nutrient that builds muscle.  If you do not eat enough protein your body will not recover or build muscle tissue. The body will look elsewhere for the essential amino acids and begin destroying your muscle tissue in order to fuel itself.
Carbohydrates:

  • Old-fashioned oatmeal
  • Grits
  • Brown rice
  • Wild rice
  • Baked potato
  • Yam
  • Whole wheat bread
  • Corn
  • Strawberries
  • Apple
  • Orange
  • Banana
  • Cantaloupe
  • Honeydew melon
Carbohydrates are the primary fuel source behind weight training because they provide you with the amount of energy you need to train hard.  If you don’t eat enough carbohydrates, your body will not be able to train as hard, thus you will not stimulate the body to build more muscle tissue.  Your body will lack insulin which is essential in driving amino acids into building muscles.  Your muscles will begin to deteriorate because your body is feeding on them in order to nourish itself.
Vegetables:

  • Broccoli
  • Brussel sprouts
  • Carrots
  • Celery
  • Cauliflower
  • Cucumber
  • Green pepper
  • Green beans
  • Mushrooms
  • Asparagus
  • Spinach
  • Peas
  • Zucchini
  • Tomato
Vegetables are fibrous carbohydrates that control insulin output to favor muscle building and fat burning due to slowing
down the digestion of carbohydrates, which depresses the build up of body fat.

It is imperative to eat at least five to six times per day, usually every 2 ½ to 3 hours. Each serving should be no larger than the palm of your hand. This will allow you to eat a lesser amount of carbohydrates at any one meal. As stated before, too many carbohydrates eaten in one sitting will boost your insulin levels and result in more fat storage within the body. Five to six meals daily provides the body with ample supply of protein for growth, and the fact that the meals are smaller will modify insulin output. Pick one item from columns 1 and 2 for breakfast. Pick one item from all three columns for lunch and dinner. Drink a meal replacement shake between meals and before bed. Frequency of smaller meals united with carbohydrate timing and the right amount of protein will push the body to grow more muscle tissue without adding body fat.

The Tricks behind Carbohydrates: What and When to Eat

Breakfast: When you have not eaten for eight to ten hours there are few carbohydrates present in the blood stream. Thus, muscle glycogen is not saturated and carbohydrates will satisfy and replenish muscle glycogen before having the potential to affect the body fat storage. Therefore, breakfast can be your biggest meal in carbohydrates.

Post-training: Like breakfast, there are few carbohydrates present in the blood stream after a great work-out because your body has locked up all the insulin in order to begin building muscle tissue. At this time, carbohydrates are needed to replenish and draw the insulin to the muscle to promote growth. Ingesting a higher amount of carbohydrates at this time also stops protein breakdown and suppresses cortisol levels in order to save muscle mass. Thus, the post-training meal should be your second biggest carbohydrate meal of the day.

Summary of the Base Diet

STEPS WHY?
1. Develop a Nutrition Strategy and Starting Point Find out “on average” what your daily caloric intake is which will help you determine how to build mass or lose fat.
2. Establish Accurate Protein Requirements Based on your lean body mass make sure you count complete sources of protein in meeting your daily protein needs.
3. Alter Your Carbohydrate Timing Greater consumption of carbohydrates at times where the body needs them (at breakfast & after training). AVOID carbohydrates at night before going to bed in order to control body fat while trying to gain muscle mass.
SHARE: