90 Fitness Answers 06 – Is Fat Bad?

90 fitness answers 06 - is fat bad?Is Fat bad for you?  Diet and nutrition trends tend to wax and wane, come and go as the years go on. A common source of contention is whether a certain macronutrient (fat, protein, or carbohydrate) is “good” or “bad” for you. Fat, in particular, is frequently an arguing point for many people.

On one side of the equation, you’ve got a whole crowd of people that blame fat consumption for everything from clogged arteries to massive weight gain. On the other, you’ve got a crowd that tries to get 70-90% of their energy from fat and praise it as the fountain of youth.

As usual, the answer tends to be somewhere in the middle. Here’s how:

What is fat? Continue reading

90 Fitness Answers 04 – How Do I Raise My Metabolism?

90 fitness answers 04 - how do i raise my metabolismYou know those people that it seems like they can eat anything (and everything) and they don’t put on an ounce of fat?  Then there are those people who look at a bowl of pasta or a birthday cake and it’s like ten pounds magically appears.  If you’ve ever asked “How do I raise my metabolism?” then chances are you’re in the second group.

Let’s start by just defining what we actually mean by “metabolism”, to get on the same page.  Basically, the metabolism is all of your body’s processes.  Everything from powering your cells to repairing damage, replacing old cells, creating new ones, and so on all fall into this lump category of “metabolism”.  All of these things require energy, in the form of calories, to take place.  That energy can come from the food you’re eating now or it can come from fat or muscle stored on your body, which is past overeating that you did.  Of course, when people are asking this question they’re generally looking for ways to expend more energy and ideally have the excess come from the stored fat.

For the first group, there’s a handful of reasons as to why they may be able to just burn through food, not all of which are related to the metabolism, but for the sake of this post we’ll stick with those.  For the rest of us, here’s how to get that metabolism cranking and the fat dropping: Continue reading

90 Fitness Answers 02 – How Do I Eat More Protein?

90 days fitness answers - how much protein should i eatYesterday, to kick off our 90 Fitness Answers series I addressed a common question that I get which was “How Much Protein Do I Need?“.

After establishing that most people who strength train are looking at somewhere in the 0.8g to 1.0g of protein per pound of lean or goal weight, the next question I get from a lot of people is:

Holy cow! That’s a lot of protein! How am I going to eat that much?”

That’s a fair question, especially if you’re not used to it.
So here’s some basic strategies to up your protein intake:

1. Eat more frequently/add a snack. If you’re a three-meals-a-day (or less) person, and your target protein ends up being 120g/day or more, you may find that you struggle to cram down 40-50g at each sitting. Honestly, for those of us who’ve been doing it for a while that’s not that big a deal (so it gets better), but at first it can be a challenge. A great way to add some more is to sneak in a high protein snack like turkey roll-ups, Greek yogurt, or something similar. Often you can get in 15-30g in a snack and that’ll take a little pressure off of your big meals. Plus, you’ll feel a little less hungry during the day, so when meal time comes around it’s easier to make good decisions. Continue reading

90 Fitness Answers 01 – How Much Protein Should I Eat?

In honor of there being only 90 days left in the year, I thought it’d be fun (and useful) to answer 90 of the most common fitness questions I get here at Relentless… one per day.  So to kick it off:

Day 1: “How much protein should I eat?

This is one of the most common questions that I get in the gym and that’s why I chose to kick this series off with it.

When it comes to putting together a nutrition plan (or heck, even “just trying to eat better”), one of the first things that people almost always run into is the question of how much protein should they eat… or even what IS a high-protein food, which we’ll handle a little bit later.

When it comes to the amount of protein you’re expected to shovel in, youll find that there’s a couple ends of the opinion spectrum: Continue reading

Be Relentless Podcast Episode 36 – Building Healthy Eating Habits for Busy People

learn to eat better bangor maineNew podcast is up!

Today I’m going to tackle eating to support your body, WHILE still dealing with your busy schedule.  Beyond that, I’m going to go into not just a few tips and tricks (although they’re in there), but also how to build eating better into a HABIT, so it becomes automatic and sticks with you.

Look, we’re all busy.

Between work, family, travel, hitting the gym, and every other activity that life throws at us, you can find yourself eating on the run a lot. Sure, it’d be great if every meal was home-cooked, and you were able to prep everything… but that probably doesn’t happen.

So in this podcast I’m going to break down some tips on eating on the run AND how to make that actually a habit that sticks.

I’ll go over:
Continue reading