Jason Yun’s Training and Nutrition

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R.I.P Michael
August 29, 1958- June 25, 2009

Everybody probably knows what the #1 most important meal of the day is. It’s breakfast. That fact has been drilled into us since we were little. It sets your body’s tone and metabolism for the day. Fat loss is virtually impossible with out it.

Problem is a lot of people don’t know about this little fat loss secret I’m about to share with you. What you eat before a workout is one of the most important things you can do during the day for ultimate fat loss. Without a solid pre-workout nutrition regiment your post-workout meal will be a lot less effective.

The questions I get asked the most are ‘what’ and when’ to eat this meal. First off let’s talk about why you need to be eating this meal.

The pre-workout meal ensures that you will have adequate nutrition to make it through your workout. You should concentrate on getting fuel into your body. And the body’s best fuel source is carbohydrates. Most importantly you want to concentrate on complex or fibrous carbs, which are the carbs that give you sustained energy. What you are doing with these carbs is making sure that your glycogen levels (stored carbohydrates) are full, because when you workout your body pulls the carbs out of glycogen storage to be used as energy. So if you your levels are depleted, like when you wake up in the morning, and you skip the pre-workout meal then you have no glycogen to pull out. So the body will resort to pulling lean muscle tissue off your muscles to fuel the workout, which results in less muscle mass, decreased metabolism, and increased fat gain.

You also need to get a lean source of protein. Protein should be consumed with every meal regardless, to keep the protein (amino acid) stores up.

If you workout on an empty stomach your body doesn’t have any energy. You can’t give 100% intensity, and if you do you will most likely feel sick, light-headed, and nauseous. You will reach fatigue a lot quicker also.

When to eat this meal ideally would be at least 60 minutes before hand. And about 60-90 minutes is a good time range. This will give the body enough time to digest the meal and give the body a full dose of energy for the workout. If this is not possible, as in an early morning workout then 20-30 minutes should suffice, but the meal should be a lot lighter. Early morning workouts are ideal for a meal replacement shake, especially if you have trouble eating so early.

Now to the part you probably care, and want to know the most about—what to eat. The best carbohydrate source to eat before a workout would be oatmeal in milk, or some added whey protein if lactose intolerant. It supplies long lasting energy and is a good source of protein when combined with milk. Other things you could consider would be a bowl of cereal, peanut butter sandwich on whole wheat, fruit, vegetables, whole grains, and energy bars. But be careful with the bars, I only really recommend Lara Bars, Luna, Cliff Bars, and Prograde Cravers, other then that it pretty much is just eating a bunch of sugar and chemicals.

Good choices of protein would be whey protein shakes, chicken breast, turkey breast, lean cuts of steak, fish, or meal replacement shakes or bars.

The meal replacement shake I use is Prograde Lean. It’s definitely the best tasting one I’ve found. And the whey protein I use is Buy Bulk Whey. It’s a natural protein, which is good because you can mix it with almost anything and it will maintain its flavor. I add it to yogurt, pancakes, Gatorade, fruit juices, and a lot of different recipes.

Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is the owner of Yun Strength and Fitness Systems, LLC and runs Yun Fitness Bootcamps in Columbus, OH and the Metabolism Makeover Nutrition Course. Please visit the website for more information about pre-workout nutrition at:
http://www.Yuntraining.com/lean.html
http://www.Yuntraining.com/whey.html

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COLUMBUS, OH June 9, 2009– Yun Fitness Bootcamp will hold its first ever Transformation Contest starting June 29 and ends on October 2, 2009. Registration starts Monday, June 8 and all aspiring participants must be registered by its closing date on July 26, 2009.

Yun Fitness hopes to revitalize the passion for healthy living within COLUMBUS, OH and surrounding area residents through a combination of dieting and an extensive fitness program. Staying fit and living healthy is a priority Yun Fitness Bootcamps strives to accomplish and this event should attest to that goal by rewarding and giving recognition to the hard work and sacrifices dieters go through.

To be eligible for the contest there are several requirements you need to possess. You must be a resident of Columbus OH, or live within a 25-mile radius. Provide a before and after image of yourself. Write a 300-word minimum essay on why you entered the contests and your past struggles with health, fitness and nutrition. Finally, you must register online where you will also get a link to 3(three) eBooks written by weight loss expert and registered dietician Jayson Hunter, who is also the creator of Prograde Supplements. These eBooks are free for registrants and will help you achieve your objectives before the contest ends.

Several tracking methods will be used to monitor your progress throughout the duration of the contest such as Body Composition Testing which would cost US$15 and undoubtedly the best way to track your progress, Real world test through Dress and/or pant size tests, Scale weight in Pounds and Fitness/Nutrition level determinants.

Exciting prizes awaits the grand winner such as $200, 6-months free membership to Yun Fitness Bootcamps, A RARE yellow Yun fitness bootcamp t-shirt, 3-month supply of Prograde Lean and Workout and the 25 Rules of Fat Loss CD. Second and Third finishers also get a stirring arrays of consolatory prizes.

Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is the owner of Yun Strength and Fitness Systems, LLC and runs Yun Fitness Bootcamps in Columbus, OH. Please contact him by email at jyun@yunbootcamps or visit the websites at http://www.yunbootcamps.com/columbustransformationcontest.html.

By Jason Yun CSCS, CISSN, YFS

There are about 10,000 taste buds on your tongue right now. Each one has a receptor that reacts to different substances and makes it possible for you to taste the foods you eat. There are five elements of taste: sour, bitter, salty, savory, and sweet. But did you know you can desensitize your taste buds?

It’s true! That’s why when people try and switch over to an average ‘healthy’ diet from an average American diet they can’t do it. Well, most of the people can’t do it. The reason why is that these people are so used to adding stuff to their foods, or eating highly processed, sugar-loaded, fat-loaded, grease-loaded, overall-bad-for-you types of foods. This literally is killing your taste buds!

I am a firm believer in the power of food to keep you healthy. People that eat better are healthier and sick a whole lot less. Some people just think that if they get sick they can just get a prescription and feel better—but why waste the money? Food is nature’s medicine. Don’t go messing it up with added, unnatural stuff the body can’t use.

Over the years I have developed some ways to make my food taste better, which is an important trick in eating healthy. But a lot of people think that to lose body fat, or lose weight that they need to follow a super strict diet that bodybuilder’s use to get super lean for a contest. The typical meal plan consists of plain grilled chicken breasts, steamed broccoli, oatmeal, plain lean steak, canned tuna, and protein shakes. I’ve even known some bodybuilders who eat their oatmeal dry with absolutely nothing. Yuk!

This is an absolute disaster if you are not a bodybuilder and have a life. The diet is much too boring and plain. I can’t even do it, and I have tried.

So what do you do?

Well, like anything you need to have patience when moving from a ‘crap’ diet to a natural, healthy diet. Slowly but surely you need to reduce your foods that have the extra sugars, sweeteners, high fructose corn syrups. Watch the foods that have the added trans fats (anything listed with hydrogenated or partially hydrogenated). Some foods will surprise you what they have in them, so be sure to read the ingredients list.

All this extra stuff added to your food or drinks are taking away from the natural ability of your taste buds to taste real, natural, healthy foods.

I use natural peanut butter as an example. This is one of my favorite foods and I eat it everyday. It’s one of the healthiest sources of good fats you can get. But a lot of people, including me, hated the taste once I switched from the Jif/Peter Pan (fake) type peanut butters. But if you stick with it you grow to love this food. It usually only takes one jar of the natural peanut butter to get used to it, but it’s worth it. It’s just a process of re-acclimating your taste buds to natural, unprocessed foods.

Again, switching from these added flavors will take time, so don’t be all gung ho and try to make the switch in a week, or even a month. You probably grew up on these types of foods, which is why it will be harder to make the switch. But the sooner you do the better it will be for you. You will be healthier, and you will feel better– because those unnatural types of foods are slowly killing you. Food is a drug, and the food companies know what is most addictive. All that added stuff is destroying your liver and other organs, and causing a roller coaster effect with some of the hormones in your body.

Try making 1 change a week. If you are using sweetener in your coffee/tea, lighten it up a little each week until you taste the natural flavors. If you use a lot of salt in your cooking, try making the switch to some healthy spices/herbs. Make the switch from cakes, pastries and sweets to all natural tasty fruits. The hard part is starting—so just ‘go for it!’

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