I like using the following ‘exercise template’ when educating patients on what a long-term exercise program includes:
1) Perform self-myofascial release using foam rolls, sticks, and “knot-outs” as the beginning of an exercise session. These are tools to break up hypertonicity and tension in muscles.
2) Perform stretching (static and dynamic) on the overactive muscles. I teach my clients techniques using the ‘Stretch straps’, yoga straps, and bands.
3) Perform movements or isometric exercises that re-awaken and/or strengthen the core and underactive muscles. These are usually bodyweight or thera-band exercises targeted at isolated weak stabilizers muscles.
4) Perform whole body integrated exercises that will add lean muscle and decrease fat.
5) Next, if the client has more time and wants to perform cardio work, this is where I place it.
After talking with patients and hearing what they do or don’t do physically, my suggestions begin first with ‘remove the negatives’. I discuss proper posture, breathing, hydration, diet, supplements, attitude, and sleep. I want to make sure patients are doing the right thing and not the wrong (negative) thing in each of these categories. In addition some patients need to “add in” cardio, strength, or flexibility training depending on there goals. The ‘fatty-bomba-lattes’ who do absolutely no physical activity need to start a walking program; the long distance runner, swimmer or cyclist might need a flexibility program; the Country Western dancer’s and the ‘dance-with-the stars’ people might need some strength training; the yoga dominant person might need some free weight training; the weight lifter might need some cardio and flexibility added on. Depending on the patient’s goals (fat loss, finish a marathon, flexibility, etc), I often find the program they designed isn’t “enough” on its own.
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I am about teaching new lifestyles…time and time again I see that by decreasing carbohydrates in the diet improves most patients results. Just being on a “diet” ultimately fails because this does not teach appropriate healthy eating techniques for long-term weight maintenance.
Focus on small lifestyle changes: Reducing portions, controlling calories, increasing physical activity, and including more fruits and vegetables can help prevent weight gain without feelings of deprivation.
This year I will continue using UltraMeal and other medical food protein shakes, in conjunction with the Paleo lifestyle, kettlebells, free weights and yoga to create the most value in relation to improving weight management.
So far this year, as in the past, my clients are having successful outcomes, as they focus on a combination of diet and exercise.
Your health is more important to me, eat right and exercise, lets avoid diabetes and heart disease. Choose healthful foods, organic meats, organic vegetables, organic fruits, avoid fast and convenience foods which contribute little nutrients but lots of calories.
Call me at 310-473-2911
It’s about feeling better, losing weight, getting leaner, toning muscles, and having a healthier outlook. How do I do it with clients? I suggest easy lifestyle changes that will transform your life—for the better.
Dr. Tucker on overeating : Mindless eating is excessive eating. Researchers at the University of Massachusetts discovered that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tube. You need to pay attention to the messages your stomach is sending to your brain; if the TV is blaring, you won’t see the “slow” and “stop” signs.
Fast eaters become fat people. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent, according to researchers at the University of Rhode Island.
Always serve snacks in a bowl or dish, and put away the packages. Never eat from the bag or container. That way you won’t ever eat an entire bag of something in a single sitting.
Limit fruit to two a day. Grab a peach, apple, orange, pear, or other piece of fruit on your way out the door in the morning, to munch on during your commute or as a snack later in the day.
Eat lots and lots of vegetables: Tomatoes, brocolli, carrots, celery, spinach, lettuce, parsley, and watercress, and on and on. Strive for five to six servings daily.
If You Can’t Bear to Eat Vegetables, Hide Them in Your Sauce
Using a fine grater on your food processor, grate 2 cups total of onions, garlic, carrots, beets, and zucchini (or any combo thereof), then sauté the microscopic vegetable bits in a tablespoon of olive oil. Add 4 cups of basic marinara sauce and simmer to an anonymous tomato flavor.
Drink Protein Shake Smoothies
I use UltraMeal protein powder by Metagenics. The ingredients in this powder actually help you lose fat mass and build lean muscle. Shakes are an important part of my program – 2 scoops of powder with 1 glass of juice, almond milk, soy milk, or water is best; at least one shake per day. Some people require two per day.
Never Eat from the Box, Carton, or Bag
The theory: You gauge the amount that’s “reasonable” to eat by the size of the container it’s in. Put two cookies on a plate, put a scoop of ice cream in a bowl, or lay out a small handful of potato chips on your plate, then put the container away; you’ll eat far less of the treat.
Limit the Fried Stuff
Fun fact: Fast-food burgers and chicken from KFC and McDonald’s are the most frequently requested meals on death row. It kinda makes sense. The inmates won’t be around to suffer the aftermath. Fried foods are packed with calories and salt, and that crunchy, oily coating beats down any nutritional qualities that whatever is entombed inside might have.
Oils & Fats
Make sure your diet is filled with healthy fats in the forms of fatty fish (salmon, tuna, mackerel, sardines), fatty fruits (avocados), extra-virgin olive oil, eggs, and healthy-fat snacks. I even give bacon in moderation a green light; at only 70 calories per strip, it carries big flavor and belly-filling capabilities.
Keep a Food Diary
Those clients that really do this and don’t think of it as a hassle, get better results.
Dr. Tucker on exercise:
You have to become more active: exercising for 30 or more minutes per day, and adding physical activity to daily routines. A study published in the Journal of Applied Physiology reported that when people chose healthier foods and combined that benefit with exercise, they torched 98 percent of their weight directly from their fat stores. People who changed their diets alone were much more likely to break down muscle for fuel, and that’s a big problem. Muscle is one of your prime metabolism boosters, so it will help you burn fat for up to 24 hours after a workout.
Start Walking for Exercise
Is there a simpler exercise than walking? A study from the University of Prince Edward Island in Canada found that largely sedentary people who wore a pedometer for 12 weeks increased their total steps by 3,451 a day, to about 10,500. By walking more, they also lowered their resting heart rates, BMIs, and waist measurements. Once you start paying attention to footsteps, you’ll find ways to bank the extra strides. Thirty here, 300 there, 1,000 after dinner, and suddenly you’re walking away from your old weight. Why not start right now?
Once I get someone walking for about 3 weeks, then we can talk about bike riding, running or other activities.
It’s my job to teach and create a personal weight lifting routine that you can follow at home or in the gym. Most of the programs are also designed to improve posture and strengthen weak backs.
Just be consistent
There’s nothing magical about running, weight lifting or walking. They’re just the most common activities people choose in order to add more activity to their days. The only one that’s important to you is one that a) you enjoy, b) fits into your life well enough that you can do it most days, and c) allows you to up your energy expenditure.
You can do that by adding three 15-minute walks to your day or by scheduling 2-hour bike rides on weekends. Or simply by walking more, standing more, lifting more, and sitting less.
Just look at your whole day as an opportunity to make the smart choices that will help you lose weight and feel better. Achieve that, and where might you be next month? Or next year? Some place far better than where you are today!
Call me at 310-473-2911
I love helping clients lose weight. I get that it’s difficult, it can cost money to lose weight, but it can sure cost in health dollars to stay overweight. If I could get you to do one thing to start your weight loss journey – it would be cut out the gluten. Gluten intolerance and over-consumption of gluten is a common cause of weight issues.
I’m not saying everyone has Celiac Disease (CD), which is a digestive disease that damages the small intestine and interferes with nutritional absorption, and it can result in unexplained weight gain. These people cannot tolerate gluten, period.
Gluten is a binding protein found in wheat, rye, and barley. Most commonly, gluten is found in food products, but Gluten may also be found in everyday products such as medicines, vitamins, and cosmetic products. It’s best to avoid gluten altogether if you have sensitivity of any sort, but fortunately, there are digestive enzymes devoted to helping people digest gluten and therefore, suffer fewer consequences from ingestion.
What I have seen in 28 years of practice is that many people are sensitive to Gluten. This sensitivity to gluten can vary from subclinical-mild in severity to overwhelming-devastating. In its’ severest form, it is known as Celiac Sprue, Celiac Disease (CD), non-tropical Sprue, and less commonly as Gee-Herter Disease, Gee-Thaysen Disease or Heubner-Herter Disease.
Misdiagnosed as ‘irritable bowel disease,’ CD is a life-long complaint. Here’s what you might notice if gluten is a problem for you…diarrhea, cramping, bloating, precipitated by pizza, spaghetti, bread, or difficulty losing weight. Some patients present with skin rash, red shin, eczema-like symptoms.
Other Signs and Symptoms Include:
unexplained iron-deficiency anemia
fatigue, depression, anhedonia, anxiety
arthritic bone or joint pain
bone loss, osteopenia, or osteoporosis
tingling numbness in the extremities
seizures, depression, bipolar disorder
canker sores in the mouth
The most common complaints are dyspepsia, bloating and abdominal uneasiness.
I like to see clients try to eliminate gluten fron there diet for at least a 3 week period.
To find out if you really have a gluten problem, you can get blood tested – serum anti-body tests for IgG, IgA, IgE and tTG IgA and tTG IgE are useful (but the derived information is sometimes confusing). The blood needs to be drawn early in the morning.
Avoid Gluten in the diet for 3 weeks. This means avoidance of most processed foods, and nearly all grains.
Gluten is widely used as a binder in medicines, supplements and in many cosmetic products.
It takes a good bit of research to identify sources of Gluten in the ingestible environment, and it takes but a single slip to cause a patient to go into a gastrointestinal crisis.
1. CLA- Conjugated Linoleic Acid. When taken 1,000 mg two or three times daily, CLA will act as a topical anti-inflammatory for the GI tract. Taking a week or two, symptomatic relief can be dramatic
2. Ultra-InflamX 360 – This medical food shake is useful to settle an inflamed GI tract. Take 2 scoops in water, juice or almond or rice milk once or twice daily; the bloating symptoms often abate within a week. It should be taken for several weeks, consistently, then periodically as symptoms dictate.
3. LactoFlamX – One or two capsules taken daily helps support healthy intestinal mucosal barrier integrity and function.
These supplements are an inexpensive way to control the difficult weight loss problem.
Other general supplementation should include:
Mineral chelate (organic mineral salts)
Essential Fatty Acids & Oils
Amino Acid/protein supplementation
Vitamin B Complex, Vitamin C, Vitamin E
Vitamin D-3 (dosage dictated by age and condition)
These supplements are sold on my website by linking to Metagenics.
I know Metagenics costs a little more but it’s important to consider the quality of your supplements, as well as the foods you eat.
Q: How do I help clients put on lean muscle while losing fat at the same time?
A: I use UltraMeal by Metagenics as a nutritional breakfast and a snack protein shake, and I teach my clients how to work out efficiently. My system is based on individual body composition analysis. I use the bioelectrical impedance analysis.
It’s not really dieting – I help clients pick the right food choices and plan positive calorie balance. This helps build muscle and burn fat. The net result over time is better body composition – we can measure the results of increased muscle and less fat.
Sometimes I use other supplements in the program to optimize hormones which improve “fat loss”. The UltraMeal seems to help direct nutrients into muscle cells and pull fat out of fat cells.
Women particularly like this program because the program avoids the classical muscle gain program problem: gaining fat along with the muscle, also known as “bulking up.” I want to see increased tone along with a lean look. I help you develop lean muscle, not bulk. The look I’m after is not that of a typical bodybuilder. I prefer a slim look.
Using UltraMeal is NATURAL.
The holidays are not that far away and I know people will start thinking about the way they want to look in the New Year. I want you to look good all year round (no “fat season” where you need two sets of clothes); you feel good standing naked in front of the mirror, and you fit in to your favorite pair of jeans.
Q: Does this program require a lot of time in the gym?
A: I give each person a personalised program. I train you knowing your specific requirements so the program fits into your schedule. The workout portion is an intense workout for some, and less intense for others. Your workout schedule could be as much as 6 days a week for up to an hour per session or 4 days a day for 30 minutes, or just 10-15 minutes per day.
I know the tricks for abbreviating workouts so you can get the most out of your time.
I change workout programs every 6-8 weeks. I know the intensity increases & decreases with each workout, depending on your energy levels…this is natural. As long as you train hard a couple days a week, and you are consistent, then you can get amazing results from just 3 -4 brief weight workouts a week.
If you are already lean and want to go all the way to ‘ripped’ then you need more advanced plans. Then I like to teach clients kettlebell training if they are not already doing this.
Between the UltraMeal, the food plan, and my training workouts, this is the most comprehensive fat loss nutrition program that I’ve developed over the last 10 years.
I can help you:
1) gain muscle while losing fat at the same time
2) gain muscle without gaining fat
Order UltraMeal @ www.DrJeffreyTucker.meta-ehealth.com
Dr. Tucker On Breakfast:
You should eat some protein shortly after your morning workout. If you don’t workout in the morning you will still be happy to know that in study after study, people who eat a healthy breakfast lose more weight than those who don’t eat breakfast. For several years I have suggested eating 7-10 almonds soon after you wake up in the morning. This kicks your metabolism
into gear. Choose breakfast foods that contain protein and fiber, like scrambled eggs with spinach or brocolli, or a bowl of oatmeal.
Banana Steel-Cut Oatmeal With Cinnamon
Makes 3 servings, 200 calories per serving
2 1/3 cups fat-free milk
2/3 cup steel-cut oats
1/8 tsp salt
1 large banana, thinly sliced
1/2 tsp ground cinnamon
In a medium saucepan, over high heat, bring 2 cups of the milk to a gentle simmer. Stir in the oats and salt. Reduce heat to low; simmer, stirring frequently until most of the milk is absorbed and the oats are tender, about 25 minutes. Remove from heat; stir in banana and cinnamon. Pour into two cereal bowls and serve with remaining 1/3 cup milk.
You Have to Eliminate the Simple Carbs — white rice, white potatoes, breads, pastas, cereals, cookies, cakes, crackers, pastries, muffins and so forth that are made with refined white flour and sugar. Soda, fruit drinks, juices sports/energy drinks and alcohol. Complex carbohydrates, like fruits, vegetables and breads, cereals and pastas made with 100 percent whole grains are OK as long as eaten in limited amounts. It takes longer to digest complex carbohydrates, so your blood sugar stays steady and you can go longer without feeling hungry.
Exercise 6 Days a Week–Mix it up with cardio sessions (biking, treadmill, dance, hiking, etc), strength training sessions with kettlebells, free-weights & bodyweight exercises. Do everything you can to build muscle. Muscle burns several times more calories than fat. You burn more calories between muscle-burning workouts than the actual workout, which is the opposite of what happens when you just walk or run. When you don’t have time for a full workout, learn a 10 minute routine that you fit into your daily activities.
|Dear Julie, The program we discussed on the phone will help you achieve your goal. You really can lose the fat and add lean muscle mass in just 4 weeks. I start by performing a Body Composition Analysis. This is a simple procedure that tells us how much body fat, lean muscle mass, and water content you have. It also tells us the number of calories you burn per day, and so much more. I’ll provide you with a list of foods that you can eat. It’s a very extensive shopping list and there is something for everyone. I’ll also recommend a medical food that you have as a shake. These shakes are delicious breakfast meal replacements and can also be an afternoon snack. The shake itself has nutrients in it that help people lose fat and increase lean muscle mass.
|In summary, here’s what will happen:
• Lose 10 pounds in 4 weeks!
• Obliterate fat from your belly!
• Increase muscle mass!
• Fill up on food like chicken, fish, turkey – and still lose weight!
• Learn exercises routines that increase your metabolism for the ultimate fat-burning results!
I look forward to working with you.
I’ve suggested that my patients trying to lose weight should limit carbs to 100-150 grams per day. It’s not just avoiding sweets, but controling starches overall. The key is to avoid carbs with high GI scores.
Here’s a list of five bad carbs:
Bagels (GI score of 69)
Breakfast cereals (Kellogg’s Cornflakes has a GI score of 80; Kellogg’s Raisin Bran has a GI score of 61)
Breads (Pepperidge Farm white bread with wheat flour has a GI score of 71)
White rice (GI score between 73 and 89)
White Potatoes (Baked potato with skin has a GI score of 69; mashed potato has a GI score of 83)
Replacing your grains with whole grains effects only a small improvement. Compare a porridge made of whole-grain rolled oats to the breakfast cereals above. The porridge scores 55 on the Glycemic Index. Brown rice – another whole grain recommended by the USDA Food Pyramid – is certainly better than white rice. But it scores between 66 and 87 on the Glycemic Index.
Select foods that have a low Glycemic Index. When you have breakfast, don’t grab a bowl of cereal or a bagel-on-the-run. Instead, stick with the breakfasts our grand parents opted for: a high protein options including lean meat and eggs.
According to GlycemicIndex.com, “Foods containing little or no carbohydrate (such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables) cannot have a GI value. No carbs = no GI.”
Low-glycemic foods include:
I highly recommend using the UltraMeal shakes as a breakfast replacement. They offer a well balanced breakfast with good quality protein. Order @ www.DrJeffreyTucker.meta-ehealth.com
This person told me he’s addicted to fast food, carbs, and hates to exercise. He’s on statins for high cholesterol; he’s tried different methods of drugs for weight loss. His question is ” What supplements can I take & what will help me get started again?”
Answer: First off, I recommend you start a walking program. Build up to 30 minutes 5 days a week. There is no pill to substitute for exercise. It’s not so much about burning extra calories, you need to reboot your hormones. We need to shift your metabolism and get your body to burn fat. After 3 weeks of walking and creating a foundation of exercise time, you’ll need to increase the intensity of the exercise.
I guess you figured out that over-the-counter fat-blockers and prescription diet drugs were not the answer to your weigh loss goals.
The answer to your question is no secret. Fill your meals & snacks with HEALTHY food that tastes good to you. Read some of my posts about food choices. I hardly ever recommend counting calories, but maybe for you it is a good choice. Generally speaking, for one pound of fat loss per week to occur, you need to decrease your calories by 500 per day or have a 3,500 calorie deficit per week. For some people it’s as easy as getting rid of a bagel with cream cheese, a soda, or a muffin a day. Plus add in the walking calories and you are on target. By having a Body Composition Analysis test done in the office, I can tell you the amount of calories you can consume per day, plus the amount of protein you need to consume.
The total caloric intake for a burger, fries, soda and iced coffee add up to 1,250! That’s just one meal. This is why making healthy food choices assures us that you’ll lose weight. Avoid boxed and processed foods because these are loaded with trans fats and artificial chemicals.
The statins you take to control cholesterol, are they making your muscles sore? If you get muscle soreness and have stopped moving around because you ache (lack of COQ10) we need to deal with that issue too. Statins also can slow down production of your sex hormones. That could lead to erectile dysfunction and will make you depressed in a hurry. Depressed people seek food for comfort.
You are going to need a personalized program to hit that 50 pound goal. I act as an ‘accountablity partner’ for my clients. I’ll help you, or get someone else to support you. Make sure your hormones are balanced – especially check thyroid. Hypothyroidism is an extremely common cause for weight gain and it’s easy to correct with meds or natural alternatives. When balanced, excess weight comes off, the cravings ease up, and your fat-burning potential increases. One hormone that often needs reducing is insulin. It spikes after you eat fast food. Chronically elevated insulin has been linked to Alzheimer’s, cancer, obesity and type 2 diabetes. It comes down when you eat more vegetables which ‘feed’ your body rather than just filling it up with empty calories.
Ask your doctor to measure your thyroid, sex hormones and DHEA hormone levels. If they’re low you may need thyroid therapy, (estrogen for women) testosterone, or DHEA cream or supplements. DHEA helps balance a stress hormone called cortisol which is associated with belly fat.
I recommend taking UltraMeal Plus medical food shakes. UltraMeal Plus (ww.DrJeffreyTucker.meta-ehealth.com) is a medical food formulated with a proprietary soy protein and plant sterol blend to nutritionally support the management of conditions associated with metabolic syndrome and cardiovascular disease. Make sure you have a shake every morning and another in the afternoon as meal replacements or snacks.
Start with these recommendations and get back to me.
Here is a simple plan for eating healthy fats:
Eliminate bad fats from your diet, including vegetable and seed oils and hydrogenated oils.
DO consume plenty of good fats, including avocados, olive oil, coconut oil, fish oil, nuts (walnuts, macademia nuts are good), eggs, wild salmon, sardines and naturally-raised meats.
Avoid processed carbohydrates, grains and sugars.
DO consume a wide variety of herbs, leafy greens, and vegetables every day, and a moderate amount of fruit (usually only 1-2 pieces per day).
Engage in resistance exercise to build strength and muscle, and interval training to quickly shed fat.
Eat unprocessed, natural foods.
Supplement with Omega 3 fish oils (EPA-DHA 720 by Metagenics)