Wednesday, January 27, 2010

Weight Training and Nutrition Tips

1. Your exercise choice matters, but intensity is the most important factor. You can be doing the best movements but if you don't know how to train and strain, you wont get bigger or stronger. Weights are meant to be lifted explosively and fast. Speed builds strength.

2. Consistency is key. Training is not a 12 week process. It is a yearly process. Muscle gains and strength gains are not linear. They come in bursts and sometimes it takes months to bust through a plateau - that is why you need to stay the course, be patient and stay consistent. Training teaches you patience.

3. Balance your weigh training. That is, make sure you are training your flexibility, mobility, and conditioning. Injuries happen when you only focus on the weights.

4. For nutrition, only so much protein can impact muscle gains. There is a point of diminishing returns in regards to protein intake. 1 gram per pound of body weight is plenty.

5. Don't forget about fruits and vegetables - they are vital for health and you need to be healthy to train hard.

6. Dietary fat plays an important role in gaining muscle. Fat is important for recovery and especially important for the health of your cells. Don''t neglect it and choose the best sources like avocados, whole eggs, peanut butter, and almonds.

Saturday, January 23, 2010

Low Carbohydrate and Carbohydrate Manipulation Diet Seminar

By Registered Dietitian, Seth Bronheim

This seminar will teach you:

Why a low-carbohydrate diet works for weight loss

How a low-carbohydrate diet can help with the management of Type 2 Diabetes

What the research says about low-carbohydrate diets

How to manipulate your carbohydrate intake for maximum weight loss

What to eat before and after you exercise for maximum effect

The key mistakes people make when embarking on a low-carbohydrate diet, and how to fix them

The seminar will be held on the following dates:

Tuesday, February 9th

Tuesday, February 16th

Tuesday, February 23rd

Tuesday, March 2nd


All seminars start at 7 pm. This is a one-hour seminar. The seminar is a combination of education and question and answer format.

Call 516-978-1864 to attend one of the dates available. The seminar will be held at my office at 50 Lexington Avenue, Suite LL3 (cross street is 24th street) in New York City.

The price for the seminar is $60.00 per person.

Payment options include cash, check, or PayPal (MasterCard, Visa, Discover, American Express). Checks can be made out to Seth Bronheim.

Saturday, January 16, 2010

What does it take?

That is, what does it take to actually make a change? What does it take to be “locked in” and committed 100 percent to achieving your goal. Many people spend days, months, and even years dancing around, trying different diets and exercise programs without ever being fully committed.

The following questions come to mind: Are they not committed to making a change? Are they unmotivated? Is their plan overly complicated and confusing?

I’d argue that it takes a serious reason or revelation to become “locked in” to achieving your goal. When you are “locked in”, you are serious, committed, and there is NO turning back.

I’m going to tell you a quick story about a man who danced around for a few years before he became “locked in”. Let’s call him Client X. Client X had gained significant weight after college. He realized this, but had a hectic lifestyle, and was not committed at the time to making a change. He danced around his weight problem for a few years, trying various methods, but he never got to the point where he was “locked in”.

Flash forward to today: I am proud to announce that Client X is now “locked in”. He wants to lose his gut badly. He does not want to have heart disease at age 30. He wants to be healthy for himself, but also for his family. He wants to be able to play basketball and beat his opponents because he is in better shape and faster. He realizes his “gut” is what stands in his way. He is aware, ready, and is taking massive action to achieving his goals.

I went to help Client X in the gym today. He squatted for the first time in his life. He did numerous sets and was grinding out each rep. He was working extremely hard and accomplishing his goal for the day. Client X finally experienced the incredible feeling after an intense squat session. He left the gym and accomplished his goal for the day, while others in the gym were only thinking about their goal.

Friday, January 8, 2010

Small Group Seminar on Mindful Eating

You will learn:

* How to know when you are really (physically) hungry

* How to know when you are satiated (feel full) after a meal

* Techniques to avoid overeating at night

* Weight loss strategies

* Foods to select to help curb hunger


This is a one-hour seminar. The seminar is a combination of nutrition education and question and answer format.

Dates and times available:


* Sunday, January 17th at 11 am

* Tuesday, January 19th at 7 pm

* Sunday, January 24th at 11 am

* Tuesday, January 26th at 7 pm

Call 516-978-1864 to attend one of the dates available. The seminar will be held at my office at 50 Lexington Avenue, Suite LL3 (cross street is 24th street) in New York City.

The price for the seminar is $40.00 per person.

Payment options include cash, check, or PayPal (MasterCard, Visa, Discover, American Express). Checks can be made out to Seth Bronheim.

Wednesday, January 6, 2010

The Safety of Low-Carbohydrate Diets

Low-carbohydrate diets have become one of, if not the most, popular method of losing weight in recent years. But what exactly is a “low carbohydrate” diet? There are so many varying definitions of what a low carbohydrate diet is, that it has become difficult to pinpoint exactly what a person means when they say that they are on one. Most of the studies on low carbohydrate diets have them as low as eight percent of total energy intake, but some have them as high as 30 percent. In terms of grams, a low carbohydrate diet is usually defined as less than approximately 60 grams of carbohydrates per day (1).

It is a common concern of the general public and health professionals to question the safety of low carbohydrate diets. Some think that a high intake of dietary fat will wreak havoc on a persons triglyceride and cholesterol levels. Another concern is due to increase consumption of animal products, there will be a higher intake of dietary saturated fat and total dietary fat.

The following will specifically focus on the safety of low-carbohydrate diets in terms of blood lipid markers, and their effect on cardiovascular disease risk:

Safety of Low-Carbohydrate diets - Part 1:

When discussing low carbohydrate diets, a common concern is the effect of this diet regimen on cardiovascular disease risk. One consistent finding in the research is that low carbohydrate diets can significantly lower triglyceride levels. This is the opposite of what a layperson would think, because it would seem that a higher intake of fat (when one is on a diet low in carbohydrates) would cause a higher blood lipid (fat) level. However, the physiology involved is much more complex than a mere assumption of a linear relationship between dietary fat and blood lipid levels. In terms of cholesterol, there is a trend in the research that shows increases in HDL-cholesterol while LDL-cholesterol changes are variable with no consistent trends or findings (1-4).

What does the research have to say?

A six month study by Samaha et al (2003), examining low-carbohydrate diets versus low-fat diets in severely obese subjects, showed greater weight loss and improvements in triglycerides and insulin sensitivity in the low-carbohydrate group with no adverse effects on serum lipids. Yet, it should be noted that the low fat group also had no adverse effects on serum lipids (2). In a one-year follow-up of the aforementioned study, the decreases in triglycerides were maintained in the low-carbohydrate group. The study does note that future studies are needed to evaluate long-term cardiovascular outcomes (3). However, this one year study does show promise that low-carbohydrate diets are safe to use.

A rare, two year study by Yancy et al (2004), examining low-carbohydrate diets versus low-fat diets in relatively healthy, obese, hyperlipidemic subjects, showed improved outcomes in triglyceride and HDL-cholesterol levels while LDL-cholesterol remained stable. There were also no significant differences observed in blood pressure. One limitation of this study was that the low-carbohydrate group was given nutritional supplements, one containing fish oil, which may have had some effect on the final outcome of this study, especially because the study was two years long. The dropout rates of this study are of particular interest. Dropout rates were 24 percent for the low-carbohydrate group and 43 percent for the low-fat group. This is because there were meetings twice a month and many participants had to drop out because they could not make the meetings. In terms of side effects and safety of a low-carbohydrate diet, it should be noted that three participants of the low-carbohydrate group dropped out because of adverse events related to either elevated LDL-cholesterol levels or feelings of shakiness and uneasiness. Also, in terms of reported side effects, symptomatic side effects occurred more frequently in the low-carbohydrate group than the low-fat group and included constipation, headache, bad breath, muscle cramps, diarrhea, general weakness, and rash (4). The reporting of side effects was a strong aspect of this study and shows some of the side effects that can occur when on a low-carbohydrate diet. Some studies, which seem to have a bias in favor of low-carbohydrate diets, neglect to report the symptomatic side effects.

References:

1. Crowe TC. Safety of low-carbohydrate diets. Obesity reviews. 2005;6:235-245

2. Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348:2074-2081.

3. Stern L, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams M, Gracely EJ, Samaha FF. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial. Ann Int Med. 2004;140:778-785.

4. Yancy WS, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Ann Int Med. 2004;140:769-777.