- Today we interviewed David Souto. David is the former head strength Coach of the Championship Red Bulls soccer team and is now the assistant Strength coach with the NBA Washington Wizards. In this podcast we discuss his journey as a strength coach, his training methodology and approach.
Many parents are being told to put their kids on a diet for fear of risk that they will develop serious health problems. But what is the best way to get a child to lose weight and keep it off?
Here is a surefire list of diet Do’s and Don’ts to help your family triumph over obesity:
- Be a healthy role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides junk food.
In a recent survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily — not good role-model behavior.
- Be positive. Don’t tell your child to lose weight say, ‘Let’s be healthy and start taking care of our bodies. Focus on the foods you can eat, not the ones that you should limit eating. Say, ‘Let’s go pick out fruits and make a fruit salad,’ not ‘Don’t eat this or that.’ Instead of saying, ‘We have to exercise,’ say, ‘Let’s go to the park.’ Use positive words and phrases when talking with your kid.
- Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit from healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don’t.
- Avoid portion distortion. When serving food, you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.
- Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
- Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
- Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.
Need to get fit, lose belly fat and expose your six pack? Regardless of the infomercials and slick full page ads in the bodybuilding magazines, there are no magic pills or potions. The real secret to a flat stomach is a healthy balanced diet and the right combination of cardiovascular and resistance training.
Any excess body fat is dangerous, but belly or visceral fat has been linked to an increased risk of heart disease, insulin resistance and nearly doubles your risk of developing type 2 diabetes. Body fat generally covers your muscles and forms a layer beneath your skin. Belly fat however, spreads within your abdominal cavity and surrounds and fills any spaces around your organs, your stomach, intestines, liver and kidneys.
How To Tone Up And Lose The Fat
Start with a BALANCED diet. Include lean proteins, complex carbohydrates and healthy omega-3 fatty acids. A good ratio is 40% protein, 40% carbs and 20% healthy fats. If you’re serious about losing fat and building lean muscle, you’ll have to give up junk food, starting with burgers, fries and pizzas. Clean up your diet and eat more natural foods.
Portion control. Once you start eating healthier, eat smaller meals and healthy snacks about every 3 hours. Frequent and smaller meals will help stabilize your blood sugar and eliminate extreme insulin peaks and valleys. When you reduce or eliminate the hormone swings, your body will stop trying to store more body fat and allow you to burn more fat.
Reduce your sugar intake. Stay away from the “sugar bombs” that feed your sweet tooth and your fat. Avoid syrups and liquid sugar in sodas, colas, high-calorie coffee drinks and alcohol. Beer, wine and many liquors contain over 300 calories, and those frappuccinos can easily push 500 calories! If you need caffeine, a cup of black coffee contains only 5 calories.
Creating A Calorie Deficit
To lose your beer belly and expose your six pack, you must create a calorie deficit. Weight loss and reducing body fat is the result of creating a NEGATIVE calorie “deficit” every day. You must burn more calories than you eat. If you’re already exercising and not reaching your goals, then you need to increase the intensity and frequency of your training.
Cardio. Regular and frequent cardiovascular training including running, rowing, and swimming burns calories effectively. Again, If you’re already including cardio but not burning body fat, you need to run, swim or bike more often and more intensely.
Resistance Training. Weight training burns fat and replaces it with lean muscle. Resistance training also increases your metabolism and burns more fat throughout the day.
Core training. Sit ups and crunches do not produce or expose your six pack abs. Focus on core exercises like hanging leg raises, planks and plank variations to develop your abdominals as you continue to reduce your body fat.
Everyone has a six pack. Yours is under the layer of fat that covers your body and accumulates around your belly. The only way to expose that six pack to the world is to eat right and work hard to minimize the layer of fat that covers your abs.