#57 - Trainer Ahmad Trainer Ahmad "How to Lose 10lbs in a Healthy Way”

00:00:00
Speaker 1: I welcome to episode fifty seven of the Bobby Cast and with Trainer am At trainer Ahmad on Instagram and Twitter. It's been brought to you about one hundred Flowers. By the way, you know one hundred flowers dot com. You can still show your mom with Mother's Day coming up, that she's important to you. Right now, one hundred Flowers given my listeners an exclusive twenty four multi colored roses for that's only a dollar per rose. Pick your delivery date. Let one hundred Flowers handle the rest. We're talking about the moms in your life, your mom, your mother in law, your wife, Do not forget any of them. Twenty four multi colored roses for twenty four bucks. It's an amazing offer, but it does expire on Friday. If you're listening to this, I mean, I don't have a lot of time left to get in on this or I don't know. If you hear this a month from now, you can go to one hundred flowers dot com inner Bones and see the deals that they have up because it's always awesome and they're always back by Smile guarantee. Right now, twenty four multi colored roses dollars go to one hundred flowers dot com, clicked the radio icon and inter bones and you will get to deal. You'll see it in the right corner right there. One flower dot com interbones for the mother's offered expires Friday. But just send to my flowers just for no reason, just to be a good person. Sent your wife, sent to your girlfriend, I mean, depending on your husband. Highlight flowers. Then I am with trying to rumad here well and a lot of people who follow you he postal kidbits about food, about working out. I want to put you into scenario here. I think a lot of our listeners probably go through at some point. Let's say I want to lose ten pounds, right, I come to you, by the way, what what's your background like giving me your credentials? Well, started as you know, athlete in high school like most, but then um got my bachelor's Science and exercise sports science with health Wellness Promotions concentration. And then what took me to the next level is my certificate with Integrative Institute of Nutrition basically qualify as me to be the health coach here in Texas. So that's that's basically what I base everything on and my health coaching and my exercise sports science degree. So we're talking about three things. We'll lose ten pounds, right, that's the goal in this conversation and this slow tidbit's to lose ten pounds. Summertimes coming up. People want to look good in their shorts, we look in their swimsuits. The goals ten pounds. So let's talk about sleeping, let's talk about eating, let's talk about working out, all right, so let's talk about sleeping first, probably arguably the most important. You can intertwine that you can switch those up with either sleeping or eating the most important. Let's talk about sleeping. Sleeping is important because you need sleep to basically get your body recalibrated so you don't have any cravings for the next day of any types of bad foods like sugary foods. When you don't get enough sleep, your heart rates up, your hormones are off. You start having these intense type of cravings for bad foods, sugary foods, processed foods. That's what gets you off of your track. So hormonally, if you're not sleeping, what happens to your body there? Or if you can't lose weight because you didn't sleep enough, or you can't build muscle because you're not sleeping up. Is that an issue, Yes, that's a huge issue because what causes that is mostly the imbalance of cortisol in your body. So when you're not sleeping, cortosol builds up. That's a hormone of a stress hormone basically, and your stress hormone causes you to either depending on the individual, crave certain foods or make unhealthy decisions otherwise not feel like you want to exercise, because if I don't get sleep, I don't feel like I want to exercise. I don't have energy. Don't have energy if I don't sleep. I do want the bad foods because I'm looking for something to give me that feeling of alright, you're you're you're feeling good, you're healthy. Yes, And most of those foods are not good foods because you're looking for the sugary, dnse quick energy and the feeling of oh, I want something with substance, right, You don't want the vegetables that are good for you that's gonna burn through you really quick, that your body is going to use for long energy. So, because of sleep, it's making you choose different actions and different foods. Correct, That's why it's so important. So sleeping and sleeping and everything we say is based on the different individuals, so we know that everybody's right. Okay, So we don't sleeping to eating. So what is it that we're doing food wise that holds us back? Food wise? Is the awareness of the food that you're eating right now. Because the foods that you're eating right now, if you're not able to lose five pounds, are probably not good quality foods. People say, keep a journal, okay of your food? Yeah? Is that so you can actually see what you're putting in your body, because sometimes you may not realize all the bad stuff you're putting in Yes, those journals are great tools to raise awareness of actually how you're eating, what lifestyle decisions regarding food that you're making your too. You have to have a literal journal book. You can keep it in a a my fitness Pal app. There's certain apps that you can keep for food general ing. Do you find that people don't realize they're eating a lot of bad food just because they don't realize it, So therefore when they don't get results and they don't understand that it's a lot of the little things you're not realizing they're doing wrong. No, I don't feel like they don't realize it. I think they realize it. I just think they don't understand how bad it's affecting them. Like most people I talked to, they laugh when I say how's your eating? Oh uh, there's something we got to talk about. Okay, Well it's not a laughing matter. Like if you want results, we gotta get serious. We gotta start eating some meat, fruits, and vegetables, organic, preferably. So people come to you and they say I eat pretty good. You start investigating, do you realize find out most times they don't eat as well as they say to you all the time, Right, people always have that mind that since that oh yeah, I'm eating great. Uh. So what are you eating? Um, I'll eat, I'll What do you eat for breakfast? Uh? I have a coffee? Is that good or bad? Uh? Coffee is neither good nor bad unless the individual has a addiction to coffee to where they're getting energy from coffee. That's what they rely on, So is not bad or good. We're not the whole breakfast meal of the day, like the most important meal of the day. Um, that's good. That that's that. Yeah, that's probably pretty important to have breakfast because you're breaking the fast right You're you're you're entering into your day of providing energy for your body. So that needs to be good quality foods. Is your fast. The sleep. The fast is the sleep. So you spend eight hours if you're not sleeping the whole time, you're not eating the right before you go to bed for the most part. So that's a fast, and it takes something to break the fast. Breaking the fast so your body knows, Okay, we're starting to get back nutrition into us, so I need to start boosting my metabolism back up to start burning. If people are losing weight, is it a good thing or a bad thing? Just get breakfast. If people are losing weight, they want to lose weight, like, should they skip? People like the less food I eat, the more, more more weight I'm gonna lose. No, no, no, no, no no. You gotta eat breakfast. It doesn't have to be a bunch, it doesn't have to be a big amount. Just put something in your body so your body understands, Hey, now it's time to start kicking up that metabolism. Now it's time to start burning calories because you're putting in something in your body. Your body has to burn or heat up to process that food that you're eating. I'm trying to lose ten pounds. Okay, I'm the person listening to this right now. I want to lose ten pounds. What do I eat for breakfast? Let's do a small portion size. Let's say a small piece of let's say apple or small piece of fruit, doesn't matter what it is, banana, apple, grapes, doesn't matter. Let's do also some type of protein. If you're a vegan or vegetarian, you don't have to eat a lot of protein. You can you can base your protein on like um, vegetables, or you can base your protein on shakes and things like that. So I would say the best thing would be a good p protein shake. I don't even know what that means. Like when you're talking over my head, Okay, tell me about to eat for breakfast. I'm trying to lose ten pounds. Eat apple, eat um smoked salmon. Again, nobody's gonnat smoke salmon. You're talking like, what what do people want to eat? Then you want to eat a burger or you want to eat uh, let's say eggs. Let's say eggs. You can. Let's say let's say an egg. Let's say let's say egg kind what do you do with it? Um, you can scramble it. You could pan syrut. Now we're talking. People can let's say an egg. Let's say, um, an apple, maybe a half an apple, Let's say in half an apple, if you're trying to lose weight. And then let's say, cut some vegetables up in that egg. Mix it all up. Okay, so you have that for breakfast. Now, should you eat something between breakfast and lunch? It all depends on an individual. If you're hungry, you can. You should eat some type of snack. If you're hungry, let's say the snack would be maybe, um, a small piece of fruit. Another small piece of fruit. Because it's in the daytime, it's early in your day. You can burn through that. Right. A lot of people say, oh, well, if I eat too much fruit, that's too much sugars. Right, No, No, small piece of fruit in the daytime. These are good sugars that your body can process. It knows what it is. It's not artificial sugar. So that's fine, that's perfect. Maybe some nuts maybe maybe a half of fruit, maybe maybe a handful of nuts. That's your protein. What we're going to lune in your carves your lunch. You're gonna have a good lean meat. I would hope fish. Let's say a salad, let's say with some berries in it. Is there a benefit of being dressing on the side versus dressing on? Yes? What's the difference? Dressing on You don't know the amount you're putting on. Dressing on the side, you can control. You dip, you eat. You know exactly how much you can tell if you're eating too much dressing. If you're dipping, I would say only dip. Just dip the dressing in any condiments, Just dip condiments. Don't don't pour condiments on your food ever. So for lunch you're having, if you're trying to conserve calories, this is why, because you need to make sure you're not overeating calories and dressing or condiments. So a fish in some salad, there's some salad. Love that. Okay, what can you have except for fish? Give something because fish fish is always easy to get for lunch? Can we have turkey ground turkey? Right? You can have whatever you want, like for options here. Alright, alright, you go home. It's dinner time. Dinner time looks like lunch, fish, ground turkey, maybe some lean burger meat. Mix it all up, some asparaga, maybe some um, maybe some Brussels sprouts, vegetables, fruit, maybe some sweet potatoes. Meat. Right, but the fruit earlier, because that is sugar in it. Right right? What do I call? I'm hearing no carbs in here? Oh, well, well you're here, and see this is the education part. There are a lot of carbs in there. All the vegetables are carbohydrates. They're not starchy process carves like we think. I want you to get that out of your head. Understand that those starchy process carbs are doing much worse to your body than you think. Why when I finish your mill, do I need to feel full or I'm not satisfied? Like I need to feel like because that's what we're used to, as as as having an abundance of food. We're used to having. Oh, you need to feel full when you eat, Eat all your food on your plate. Make sure you get full, because back in the day it was not It was looked down upon if you were so poor that you couldn't feel full. Now we're splurging. We're the top of the food chain America. We're just abundance, bigger, it's better, more, it's better. So you don't think at the end of the middle, you should feel like for sure, at the end of midd you should not feel overly full. At the end of the middle, you should feel like, oh, I've just eaten. But you shouldn't feel full at all because from that you can basically burn more calories you've just so you're eating for fuel only. Mentally, if you're trying to lose weight, you're only eating for fuel. You're not eating to give your body excess calories. What about alcohol, Like someone somebody wants to drink your beer. Alcohol is tough, because that's terrible, that's terrible contents for your body, like you, your body doesn't know really what to do with alcohol. Beer depends on what type of alcohol it is. Now you put hops into it or bad starchy carbs. Now, your body has a reaction to that. So most people with alcohol, they have an inflammatory reaction. What about wine? Wine the same thing. So most wines, you know, four ounces or not most wines, but most red wines four ounces. That's fine. Research has shown that, Okay, it's good for your heart. That's what most people will use. Excuse that's why I drink wine. But that's four ounces of wine. That's four, not eight, not sixteen, not a whole bottle, not two glasses. That's it. Keep it small, portion sizes, quality foods, organic, preferably. That's when you're doing great. Why if I'm feeling sad or mad or lonely, or or do I want to eat certain types of foods comfort ft Why do I need comfort? Right? Because those comfort foods normally are processed foods. They interact with your chemicals in your body to where it creates a high in a sense like it interacts with dopamine and all your um chemicals in your mind that thinks, oh wow, this is this is this feels good. They're tonin all your upper chemicals, all your happy chemicals in your brain. If I eat macaroni and cheese and a lot of it because I'm feeling frustrated, all that's doing is feeding a brain chemical to make me feel better. Right, That's and that shouldn't be happening, right, That shouldn't be happening because you don't get that way when you eat kale, you don't get that way. When you eat carrots, you don't get that way. When you eat good then how do I get happier? You exercise, you sleep, you eat good foods, you have a good spiritual mind. That's where the happiness come from. You don't relate the happiness to food. That's a bad relationship with food. Now we look into why are we eating that way? Why do people eat that way? Why why do I if I'm like man, that a terrible day, like I just feel, why do I want to eat a whole bag of fritos? It could be because in everybody's life is different. You gotta looking back and see what your past. Uh did my mom feed me food that was comfort food? Did my mom feed me these cakes and ice creams when everything was going bad? Did did I? It may be in college you had a downtime, maybe maybe at a hard time and point that you looked and you said, oh man, this makes me feel better. Or maybe your family just thought food. What is it? Event? They look their food is hey, everybody gathered around the table. This is when we're having a great time, the celebration. So they look at food is oh man, food is great. Food is when I'm having the best times. So I didn't break that. Okay, that's my question. How do you break that? Is it just a willpower thing and being aware that I need to feel better, and because I need to feel better, I want to fill myself with this food that's not good. But I'm just gonna have to suffer through it a few times until I don't want it. So that's the tough part because that's where you get beyond a personal trainers scope, because then you gotta go talk to a psychologist. So you gotta look and see why you're attaching your emotions to these type of foods. Okay, so nobody's going to psychologist listen to this about this. Okay, but let's say we want to lose tempos when we want to get out of the cycle. What is your advice? Is it just to realize what's happening and why why it's app right right, right? So then you got to realize in yourself, wow, I'm making these decisions because I'm angry, or I'm making these decisions because I'm sad, you know. So once you feel like, oh wait, I'm only eating this, well, I'm eating this when I get angry or you know, I'm only eating this because I'm sad. I'm not really hungry. You gotta be aware of that. Once you're aware of that, then you can take those two couple of steps forward to say, Okay, let me make an effort to where when I do get angry or when I do get sad, or when I do experience as other emotions that may allow me or may want me to eat, or may guide me to eat certain foods, then I stop, I take a deep breath. I either go run or go do some cardio. I either center myself with meditation. That's all. It is, being aware, taking another strategy instead of food to get to a better place in your emotions. So that's huge, that huge. A lot of people don't even realize that they do that. Sleeping because of the hormones, because they make you have bad decisions. They make you make bad decisions, and they make your body create bad things correct and that's bad decisions. And so eating processed foods killing us. Processed foods kill right that that manipulated food by man, it just kills because the body doesn't know what to do with those process Who knows Nobody knows what that process stuff is on the back of the labels. Reach your ingredients. That's the one thing I don't want you to do. To reach your ingredients on your food. Go to the back. Don't look at the fats, read the ingredients. That's when we're get a little bit deeper, because if you're eating good foods, doesn't matter how much fat it is, because it's good fats alvocado. What if I read the back of the ingredient, I don't know what it is like if you don't know what it is in those words, I don't know what they are, and that's the process. I don't know what that is, so why would you eat it? So the more big words the worst. It is the most part. Yes, keep it simple. Keep it simple. If you don't know what that word says. If you can't, if you're there zany zancium gon zancy um. Okay, I'm just gonna that's a bad decision. You probably should say sweep. If you're eating in some chips, sleep potata, see salt. That's my sleep potato chips right there, Okay, sleep eating. Going down the list to exercise, I'm working out right. Notice that that's last on the list. So and that's a lot of people put that first right because they think I gotta go take the time, I gotta make the effort to do that, and if I do that, I can do all this those kind of halfway, when in reality it seems that's the opposite. If you sleep and you eat right, those are the most important too, And the exercise is like the bonus. So if you're doing and for me, the exercises where it really works for me because if I'm sleeping right and I'm eating right, the exercise where I get real results, I'm already getting I'm getting the first part. If I'm just exercising, I'm not even get no results. If I'm sleeping right and I'm eating right, I'm already getting results. But if I exercise, that's like double times, that's a cherry on top. That's like I hit the shell and Mario Carton, I'm going in faster. Right. So when it comes to exercise again, in this hypothetic situation, we're trying to lose ten pounce for summer right real quick. We're sleeping, We're trying to get six and a half hours plus for sleep. We're trying to stay away from process was much possible, A big name, big words. We don't understand what we're getting trying to we are, okay, we are, it's necessary and we're also I think the thing to wear on this part was a big deal, like being aware why you want foods at certain times. Yes, now we're to the exercise part, trying to lose ten pounds. What do I do? You have to do weights? You have to do weights. I didn't say cardio. I said, waits, you can do cardio, but weight resistance training you can incorporate cardio into that. So let's say you don't have wight to say you're not a gym in the weights. Okay, you have your body so push ups, you can do assisted pull ups with your feet on the ground. Everybody should be able to You can pull up your body weight a little bit. You should be able to do one leg squads, maybe lunges. These are great exercises. And this is considered weights to you just any sort of resistance. Let's call it resistance. Let's take away the word weights. Let's call it resistance training. Because your body needs some type of overload to start the muscle effect, to start the muscle activation effect. It's not enough for you to just do cardio. If you're doing resistance training, then you can incorporate it. You can do it at an intensity, you can do it at a pace. You can do it at a repetition or fast enough at a rate to incorporate the cardio where your heart rate will be up. So, if there's any one thing I would suggest people to do, it's not think about doing cardio or running. It's do resistance training. If you don't have any tools, if you don't have any equipment, your body is the best equipment that you that that's all you need. Are you saying? In the resistance you also get the cardio. Yes, in the resistance you also get the cardio. Based on how you do the resistance. Circuit training a lot. You go from exercise to exercise, the exercise to exercise, the exercise. You keep that repetition up for as long as you can. That's your cardio. Your heart rate is gonna be up if you're doing it correctly. What about lets say someone goes, hey, I go run three miles a day. That's fine, that's that's that's a cardio. I mean, I don't I don't hate that that's great. Any movements great. I'm just saying if you're wanting to lose five pounds quickly, that's what's necessary. The resistance is probably better than the cardio. What about sprints versus jogging? Sprints versus jogging, they're both they could look at be equally the same because sprints you would do it at a short amount of time. If you don't have a lot of time throughout the day, maybe fifteen minutes, you can do interval sprints. Sprinding is just BAM, getting your heart rate way up and bringing it back down. That's what you call interval. You could be calling it HIT training. You've heard of h I I T HIT training. So that's great. You can do low intensity steady state training, right, that's your jog. That's longer, that's committing more time to Yeah. So the sprints are shorter times which you don't have short if you don't have a long time, maybe ten minutes, heart rate up and back down. Let's say this, sprint for thirty seconds as hard as you can, BAM, and then walk for thirty seconds to a minute. Then sprint for thirty seconds hard as you can for a total of ten minutes. Maybe even five minutes if you're really doing it efficiently. Now, the low intensity, steady state cardio, which is your jog, you're gonna have to probably commit a little bit more about forty five to an hour for that to be effective for for losing weight anyway. Alright, so this is great and conclusion, Earth is bad because we made it a lot of bad foods for people like we. The human race is bad. We're bad, Yeah, we are. We're going away from what we are naturally supposed to do. We're supposed to use their earth to grow. We're destroying the earth. We're saying, I'm man, I'm better than what God put on this earth. I can make things better than what God put on this earth to eat. Let's let's make some some process foods and give it to people and get them hooked on it because we want them to make. We want them to we want them to buy it to make more money off of them. Oh, you're getting me for the money. You're killing me for the money. We don't care. We want to make organic foods hard to purchase. We want to make we want to make make or we want to make fast food restaurants, all in the all in the that proximity of everybody, so they can just go and it'll be convenient. We don't want it to be convenient for the organic foods. We want to make farmers markets rare. We wanna we want to give the farmers, like uh good subsidies to to basically make bad foods. We don't want to give the subsidies for the good foods, for the organic foods. Why not do that? Why not make it easier for people to be healthy. But that's up to you, though, that's up to you. Now, your health is in your own hands at this point. Don't let somebody else predict how your health is gonna go. Now you have to take it and realize this is what's going on. Be aware of what's going around you. Take your health into your own hands. Eat organic foods, sleep well, do some movement. It's easy, simple. You don't need a doctor if you're doing these things. If you're doing all these things, you're gonna live a healthy life. You're gonna have the body that you want. Thank you. I appreciate it, and I hope somebody listen. Man at trainer amand on Instagram, on Twitter, on snapchat, on everything. Appreciate the talk. I appreciate everybody listening. Do it, organic foods, exercise, sleep, please, I can't say it enough. Mm hmm. Hear me out. What episodes does that's up in the seven? All right, up in some Body cast is over. Thank you for training, Rama, Emma Watson. Well, we'll see you next time.