Jason Yun’s Training and Nutrition

Here’s a nice little article for those of you travelers out there. Comes just in time for the Holiday season.

Travelers Workout and Diet Plan
Christopher R. Mohr, PhD, RD
www.mealplans101.com

Packing on slabs of muscle is easy for those who have all the time in the world to train, eat, and rest. Unfortunately, 1% of us fall into that category. The question then arises as to what to do for those of us who are “running” on the corporate treadmill that keeps increasing in speed.

Admit it, you’ve fallen prey to corporate work hours, your significant other may complain you are not spending enough time with the kids, you are consistently traveling for work, your nutrition has gone to pot, and frankly, you are beaten by life. Does this scenario sound familiar? Well now it’s time to do something before your washboard turns into a bowl full of jelly.
(more…)

The following article is actually something I wrote for my newsletter, it’s one of the 5-part exercise do’s and don’ts. Hope you enjoy, I welcome any feedback.

Should You Avoid Cardio?
By Jason Yun CSCS, CISSN

The topic I’m going to talk about today is cardiovascular exercise. If you’ve ever tried to lose weight in the past then you know this is a must. Or so you were meant to believe.

‘Cardio’ exercise as you probably know is where you get on a treadmill or some other type of machine or ride a bike or go for jog and stay at a certain pace and/or incrementally increase the pace throughout the 1/2 to 1 hour that you usually do it for. While doing this you are trying to stay in the ‘fat burning zone’. Usually takes about 10-15 minutes of this type of training to get ‘into the zone’.

(more…)

Here’s a nice little kettlebell article I found over at fitnessfacts.org

10 Things You Need to Know About Kettlebells - Part 1

They say first impressions last the longest. In the case of kettlebells, my first impression was way off. I was formally introduced to kettlebells about three years ago by my colleague Josh Henkin during one of our weekend training sessions. My wife got hooked on them and almost immediately started looking for them on eBay. To say I was a little hesitant about kettlebells would be an understatement. As a matter of fact, when I learned that she had purchased a pair of 12 kg kettlebells, I believe my comment was something like, “You can do the exact same thing with dumbbells.”

My how things have changed. I now have at least 10 kettlebells in my facility and will probably add a few more in the relatively near future. I also drag around another six or so in my truck for my outdoor fitness camps. I’m sure some of you are thinking that I have gone and drunk the proverbial kool-aid.

No, what actually happened was I realized two things.

1. All of the best coaches that I know use them for many different types of clients. Whether they’re coaching for athletic development, fat-loss, powerlifting or hypertrophy, you will likely see kettlebells being used during some portion of a training day. There must be some merit to the implement if all those guys use them with their clients.
(more…)

Another fad diet has just jumped on the market. This one coming form Japan. Apparently some famous actress lost a lot of weight following it, and now bananas are a hot and rare commodity in Japan now.

What it is is your supposed to eat a banana in the morning, as many as you want, and nothing else for breakfast. Then you can eat anything for lunch and dinner, and can have a snack at 3pm, you are not aloud a dessert at all, and you are supposed to go to bed by at least midnight.

I’m sorry but that just sounds ridiculous. First of all there is no calorie control. So a person can overeat big time, and hence can more weight and fat. And why a banana? It’s one of the most calorie dense fruit out there. They also have a high glycemic index when eaten alone. There’s a lot better choices out there, that are more nutrient/fiber dense. Just because it worked for someone famous, doesn’t mean it will work for someone else. Plus I can almost guarantee that she was doing something else to achieve this miracle weight loss.

There’s a lot of diets out there. I believe there’s over 2000 that have been documented. What is true about a diet is that it is only temporary. The body is very adaptable. You can’t fool it into losing weight and burning extra body fat forever. You need build a nutrition lifestyle. This is the only way to avoid plateaus, and the dreaded ‘re-gain and more’. A nutrition lifestyle combined with fitness will turn you into a lean, mean fat burning machine all day, week, month, and year long!

That’s what the folks at Prograde Nutrition did when they created the Metabolism Makeover Nutrition Program. It’s a course that Yun Strength and Fitness Systems will be bringing to the Columbus, Ohio area starting in January 2009. You can check the website out for more information. Metabolism Makeover.

Here’s some nice nutrition tips from RD Jayson Hunter. Enjoy!

Eating Healthy During the Economic Crisis

Registered Dietitian Offers Nutritional “Bailout” Plan

St. Charles, MO 10/16/2008 07:21 PM GMT (TransWorldNews)

Eating healthy is often determined to be too expensive for the
average American. Fast food and foods loaded with fat and sugar
tend to be inexpensive and always at hand. Registered Dietitian
Jayson Hunter has created some tips for healthy and affordable
eating. He is calling it his Nutritional Bailout Plan.

“Too many people think they can’t afford to eat healthy, especially
during this Economic Crisis”, according to Hunter. “That’s why I
want as many people as possible to know about these tips for eating
healthy.”

The following healthy eating tips will help any American lose
weight fast during this Economic Crisis:

1 - Choose seasonal fruits to save on grocery bill costs with your
grocery bill. Out of season fruits can add a good chunk to any
food bill.

2 - Buy in bulk and freeze what isn’t needed. This is easy to do
with meats. When buying ten chicken breasts it lowers the cost per
pound of chicken. Freeze the rest of the chicken that isn’t going
to be eaten in the next few days and then thaw what is needed for
the next meal when necessary. Same idea works for beef and
hamburger.

3 - Pay attention to sales. Many times, eating healthy can be
easily accomplished just by focusing on special offers and coupons.

For more information on how to eat healthy during the Economic
Crisis can download a FREE copy of Hunter’s Rapid Fat Loss Starter
Kit. It will help any person who wants to lose weight fast. It is
available free of charge at: http://dress-size-reduction-diet.com

Jayson Hunter, RD, CSCS is a registered dietitian and personal
trainer with over ten years of experience. He specializes in
helping women overcome the damage done by dangerous fad diets, so
they can lose weight fast in a safe and healthy fashion. He is
always available for story ideas and interviews.

Yours in health

Jayson Hunter RD, CSCS

Here’s a little article I wrote earlier this year.

Approximately 70% of your body is made up of water. So proper hydration is critical. A good rule of thumb is for every 15 pounds of bodyweight you should be drinking 1 cup of water. 1 cup = 8 oz. But this will vary depending on your activity level, size, and temperature. If you are not near this level of fluid, move up slowly, otherwise expect frequent trips to the bathroom. The color of your urine throughout the day should be a pale yellow or white, any darker start drinking more. Without water you will die within days, can’t say that about vitamin C or protein, can you?

As a fitness buff, or athlete, it is absolutely critical that you stay hydrated during your workouts, bootcamp sessions, practices, games, and any other activity. If you are thirsty it is already too late, you are dehydrated! At just 1% loss of your normal water volume you can expect anywhere from a 5-10% decrease in performance. At 2%, up to a 30% loss of performance. Sweating will also cause you to lose electrolytes, these cannot be replaced by water alone. Gatorade is perfect for this, followed second by PowerAde.

So what happens during a workout if you do not hydrate yourself? Body temperature will rise quickly and your ability to regulate temperature will be greatly reduced, sweat rates and blood volume will drop, muscle cells will lose electrolytes and fluid, cardiovascular function will drop, fatigue will set in much quicker, and overall performance will decrease.

Training outside in the heat poses and extreme danger to you, especially if you are carrying extra body fat. If you are carrying extra fat it means your more likely to hold onto heat. Fat reduces heat loss. Meaning an increase in heat-related illness or even death. You can build up a heat tolerance by increasing your physical fitness levels. But this comes at the expense of an increased sweat rate. If you have children be warned that they have a lower capability for adaptation to heat, because of having less sweat glands and each gland not producing as much sweat. So if you are just getting back into the game of fitness, or are an average gym rat, a boot camp fan, or an elite athlete hydration becomes crucial when training in these situations.

Nice article about kettlebells I found at the sentinelsource.com My favorite implement by far. Iron Woody’s having a blow out sale on them. But once they are gone they’re gone forever. They are a staple in my bootcamps. Enjoy the article!

In some circles, fitness means going back to basics
By MEGAN K. SCOTT
Associated Press
Published: Wednesday, October 08, 2008

NEW YORK — Martha Zamirski had tried almost every fitness fad: pole dancing, spinning, step aerobics.

“I never saw results,” said the 26-year-old who lives in New York City. “I thought something was wrong with me.”

But earlier this year, Zamirski, managing director of a nonprofit theater company, gave up the pole, the bike and the step for a basic boot camp workout. So far, she has lost 20 pounds and dropped two dress sizes.

“I can see my abs now,” she said. “I have definition in my arms, definition in my legs. Everything kind of tightened.”

She’s among a growing number of people who are forgoing Bowflex machines, trampoline classes and “Dancing with the Stars” workouts in favor of a back-to-basics strategy. They’re emphasizing traditional exercises including pull-ups and old-fashioned tools such as kettlebells — something like a cannonball with a handle.
(more…)

An article I wrote. I welcome any feedback.

The second most important meal of the day—Post Training, or Post Game, Post-Practice, Post Workout, Post Activity. During activity the body is stressed physically, mentally, and emotionally. Your muscle glycogen stores (stored carbohydrate) in the muscle and the liver have been depleted. Even with the best pre-workout nutrition, depletion of glycogen levels and amino acid stores is inevitable. You are currently in state of catabolism (muscle and tissue breakdown). You need to switch off the catabolic state and turn on an anabolic one (muscle and tissue repair). The window to do this is not long. Various studies have shown it to be as little as 30 minutes, while others have shown it to be up to 90 minutes after activity. I tend to give a recommendation of 45 minutes, 60 minutes at the most. But the sooner you get the nutrients you need into the body, the faster the body can recover to a normal homeostasis.
(more…)

Another found those commercials just flat out wrong. Posted on Jayson Hunter’s Blog creator of the Carb-Rotation Diet, Dress Size Reduction Diet and the Get Rid of My Gut Diet

September 17, 2008 by admin

There is a big fuss right now over the 2 commercials the corn refiners association has released regarding high fructose corn syrup.
To summarize the commercials say that it is okay to consume high fructose corn syrup in moderation.
Well, what is moderation when high fructose corn syrup is in almost every food Americans eat today.

Obviously their intent is to get people to eat more foods that contain high fructose corn syrup so that the corn refiners make more money.
It was interesting that they showed fruit juice and a popsicle in the two commercials with one of the commercials was based on giving kids fruit juice.
Need I say that most fruit juices on the shelves today contain less than 10% of real fruit juice.
So is it ok to keep feeding ourselves and our kids foods that contain high fructose corn syrup?
Is it harmful to our bodies?
Here are some facts you should know.
When high fructose corn syrup was introduced as a society we started veering away from whole and natural foods such as fruits and vegetables and starting eating more processed foods as well as more soft drinks.
If you substituted the high fructose corn syrup for sucrose in the same foods you would most likely end up with the same result.
Many people overweight.
You see they both contain the same amount of calories. Calories that we don’t need.
If we just avoided these processed foods and soft drinks we would lose weight fast.
If you drank a soft drink with high fructose corn syrup and a soft drink with sucrose you would end up with the same result. A high calorie soft drink that our bodies do not need.
The bottom line is this. The definition of moderation to most health professionals is that something can be eaten every once in a while such as 1-3 times a week. Moderation does not mean 5 times a day, which is what we tend to consume in high fructose corn syrup every day.
Go back to eating more whole foods such as fruits, vegetables, and natural grains along with lean meats and you will see that you lose weight fast and will keep it off forever.
Yours in health

Jayson Hunter
Dress Size Reduction Diet

bject width=”425″ height=”344″>

First, what High Fructose Corn Syrup is is a syrupy liquid created by processing corn starch with different kinds of enzymes to make glucose, and then later add fructose. You can see the total process here. Chemically it is a lot like sugar. That is why you get people trying to hype it up as such. However, HFCS has a lot more very harmful effects on the body than normal sugar does.

Facts regarding High fructose corn syrup:

* 20% cheaper than sugar. Big time companies want as much profits as they can make.
* Increases shelf life of a product. Again, more profits.
* Sweeter than sugar. More addicting to consumers.
* Scientific Studies showing that it causes tissue damage due to the fact it contains “unbound” fructose and glucose molecules. This is the biggest problem for your body, and is what causes the majority of problems.
* Highly contributes to the development of diabetes, especially in children.
* Does not trigger an insulin response. Insulin is supposed to be released in your body to raise your blood sugar levels to give you energy and make you feel full. HFCS does not do this. That’s why you can eat or drink a whole bunch of it and not feel full. Hence you drink or eat more and gain more weight.
* Fructose is converted to fat more readily than any other type of sugar.
* Increases LDL (low-density lipoprotein) or the bad cholesterol.

A quick tip: fructose is found in all types of fruit. But it occurs naturally. And fruit contains fiber, vitamins, and minerals which decreases the effects of pure fructose in your body.

So as you can see HFCS is very bad. Advertising like this is irresponisble. America already has an obesity epidemic happening right now, and it is getting worse by the minute. What’s worse is this commerical was geared towards children. Schools across the nation are cutting physical education programs left and right.

HFCS is bad for you no matter what the ‘proponets’ say about it. In my opinion it’s a drug and is no different than tobacco. It’s killing people slowly overtime, and obviously the makers and food companies are not going to do anything to stop it, because they are making billions. $4.5 billion to be more exact.