Q. Which diet program on the market is the best for weight loss?
A. NONE. You must learn about what you are eating by reading labels, doing a little research and eating sensibly. You must also take responsibility for your own health and not just believe what fad diet companies are telling you. Those types of companies are merely filling a void for people who are quick to believe anything they are told.
Q. What about diet drinks and sodas?
A. Sure, they boast zero calories. Then again, so does gasoline. Would you drink that? Of course not. It's not just about zero calories, it's about health. Have a look at the ingredients; can you pronounce all of them? If not, then the chances are that you also do not know what they are made of. A good motto to adopt might be, “if I can't read it, I won't eat it.”
Q. Can I do it myself? Do I really need a trainer?
A. Few people succeed on their own. When your body becomes ill, do you fix it yourself or do you get an expert? If you know nothing about cars, when your own car needs servicing, do you just “try to do it yourself” or do you get a professional? The same applies for weight loss. Yet, I don't understand why so many people will not invest in at least a few months of training from a pro. Some of these are the same people who spend thousands of dollars on vacations, brand name clothing and their vehicles, but they refuse to put some of that money where it really matters. The body is the most complex living “machine” in existence and yet, many people presume they can figure it out all alone, or just go the cheap DIY route. I would not even attempt that to fix the leaking pipe under my sink, let alone my body.
Q. Are carbs bad for me?
A. No, but not eating them is. The bottom line is this; no matter what faith you are, or whom you call your “God”, you should believe that same entity filled the earth with all good things and not one of them is something that your body should exclude. (Unless, of course, you have an allergy, or your doctor has given you medical reasons to abstain). Food was created perfectly and your body needs a little bit of everything that is natural.
Q. Is fat bad for me?
A. See above. (Carbs). There is healthy fat and fat you should steer clear of; namely trans-fats and any saturated or man made fats.
Q. How many calories should I eat?
A. Anyone that tries to answer this on a website is trying to sell you something. Without knowing how your body processes its' calories, whether there are thyroid or insulin issues, to name a few, it is not possible for me to give you that answer. You should have a diagnostic of your BMR (Basal Metabolic Rate) done by your doctor, along with your weight and body fat percentage statistics. Think of it this way, all of us have gone to a store and tried on a specific size pant or dress. Let's use a size 36 pant for the males for our example. Does that size 36 fit everyone who tries it on? No, it fits everyone differently. Just as a size 36 is a type of standard, so then is a “one size fits all” diet. Just as the pants may have to be tailored to the individual, so then must the diet. One size, does not fit all. You are unique and your approach to eating and nutrition should reflect that.
Q. What type of workout routine should I follow?
A. None. Routine is stagnant. What you need is a progressive exercise program that changes often. By way of example; when we are taught mathematics and learn that 2+2=4, we are then ready to move on to other equations. Why is this? So we can progress. If we continue to review that 2+2=4 everyday and keep doing the same homework assignments, are we going to move ahead in any way? Of course not. By doing the same exercises over and over again without changing things, your body will adapt the “2+2=4” mentality and that is all it will ever know. In other words you will hit a plateau and progress will come to a halt. Ideally, your exercise program should vary every 3-4 weeks as a bare minimum.
Q. Is doing cardio the fastest way to lose weight?
A. No... and yes. When you step on a scale, (let's say you weigh 250Lbs.) is that 250 Lbs. of fat or muscle? Well, it's both (of course, there is also water weight, skeletal and organ weight etc... to account for). In my book, there is a chapter that deals specifically with this very topic. For now, consider this: you have gone to a restaurant and ordered a steak. On the menu, you see a portion size offering of 6 ounces, but let's say it's 6 ounces of pure fat. Beside that, you see a portion serving offering of 8 ounces, but it is a far leaner cut of beef. Does the actual “weight” matter? No. It is what that weight is made of that matters. In my consultations and as a way of making an example, I routinely had people stand up beside me who had large stomachs. I would ask them what they currently weigh and in nearly every case I was able to say “I weigh more than you do right now”. Their mouths would hang open in disbelief. I would then tell them that muscle hangs differently than fat and true weight loss is not a numbers game with the scale. It is about content. I have the apperance of someone who weighs 195-210, but my frame is solid. It takes muscle to burn fat. By doing cardio only, you will more than likely burn more muscle than fat and you will lose weight, but your skin will begin to sag like a balloon that has had a brick tossed into it. For ladies, this means stretchmarks galore. Yes, you will lose “scale” weight, but you will just be a lighter, smaller and flabbier version of yourself.
Q. I am a female. If I lift weights, will I bulk up?
A. No. Not unless you are improperly trained, do the wrong exercises, and/or perform exercises incorrectly. Females do not generally have the testosterone levels required to build large, bulky muscles. When you are looking at some female bodybuilders that compete and have “male” qualities, it's not rocket science to realize that you are looking at something unnatural and genetically modified. Truth is that with weight training you will create lean muscle tissue. That is what tightens your body's composition and gives you a sexy and toned appearance.
Q. I eat 3 square “healthy” meals every day. That's good, right?
A. No, 3 meals equals 3 strikes in the quest for fat loss. First of all, be sure you are, in fact, eating “healthy” food. If you are making that declaration because the package advertising on the food assures you that is in fact the case, well, you should read my book right after you begin reading food labels. Your body needs nourishment every few hours. Ideally every 2 hours, something healthy should make its' way into your body and water should be a constant as well. By doing this, you will teach your body to expect food/energy and it will stop thinking it needs to store extra energy/fat in order to survive. Hey, that's why I titled the book “Starving to be Fat”!
Q. I am constantly on the go and don't have time to cook. What is the best drive-thru choice I can make?
A. In my world, drive-thru means drive-by, as in drive by shooting and complete sabotage of your fitness goals, or go ahead and drive right by it. Do not pass go, do not collect thousands of calories. As I managed a 50+ hour work week, solely raising a special needs teenager, and being in a committed relationship and while still losing weight, I made time to prepare food. You say you don't have time to cook? Tell that to Gordon Ramsay, one of the foremost chef's in the world. His book, “Gordon Ramsay's Fast Food” clearly shows that you can prepare nutritious and delicious foods in the same time it takes to order take out, or order in. I bought a grill, a steamer and some tupperware. I took control, and refused to let the drive-thru choices around me decide what I would eat, whether out of necessity, convenience or hunger. I can recommend that if you are in a pinch, the franchise Extreme Pita® offers some fresh food choices with nutrition information clearly displayed in their eateries.
Q. I want to lose weight from my stomach, the back of my arms, my thighs etc... What exercises can I do to specifically lose weight in those areas?
A. Can't be done. In the industry, that is known as “spot reduction”. That is no more possible than it is to put a slab of beef flat in a pan over even heat, and get it to only cook one area. Just like preparing a steak, you need to train your entire body via resistance and cardio. Once you begin to exercise properly, the body will follow a natural flow of weight loss. Generally, the first to show, is the last to go, namely; your gut or your butt. A lot of ladies have asked me about training the back of their arms to lose fat. Sorry, no can do. If that is the course you take then you WILL bulk that particular area up by adding muscle to fat. Chances are very good that if there is weight to lose in one particluar area, then there is fat to lose all over the body. Having said that, you can certainly “spot” train an area to develop its tone and appearance, but fat cannot be specifically lost in one area, it must be systemic.
Q. Marco, I can't afford to hire a trainer long term. What can I do?
A. I gave up cable TV and my car for a period of time in order to afford training. How serious are you about success? What are you willing to do without in order to hit your goals? I worked with a trainer for 6 months, twice per week (in addition to my own workouts) and then I tackled it on my own for years. Along the way, I touched base with various trainers and just asked for advice in order to keep progressing. I was not in the position to afford a long term trainer either, but I did what I could and I made sacrifices. I stopped working with my first trainer 8 years ago and just 5 months ago, I decided to hire another one. I think it stands to reason that if a top fitness consultant who is a certified trainer, still works with a trainer himself, then a beginner ought to get some assistance as well.
Q. Okay, let's say I hire you as my trainer. How long would it take for you to teach me what to do?
A. I will answer by asking you a question as well. What do you do for a living? Accountant, lawyer, child-care worker, sanitary engineer, car mechanic, airline pilot, work at a fast food restaurant? If I hired YOU to teach me your job, how long would it take you to teach me everything I need to know? It takes progressive teaching and training. Look at it this way; let's say you lose 10 lbs on a weight loss program from your starting weight, should you continue to eat and train like you did before you lost that 10 lbs? As your body progresses you must change your exercise and eating approach.
Q. My friend is fit. He/she looks great and is going to help me.
A. It's good to have friends! However, unless your friend knows exactly what will work for you, and is perhaps a trainer themselves, how are they going to know what to do in order to train you effectively? Don't get me wrong, some people work better with a buddy for motivation etc... but knowledge is not based on friendship, it is based on fact. In my experience, I have found this is especially true when a male (who is not a professional) decides to dispense workout advice to a female. Funny thing, in the gym, when it comes to a pretty girl who may not know what she is doing, all of a sudden, everyone is an expert and is quick to give advice. Even if the guy is good looking, do you want your shoulders and arms to look like his, ladies? As for you guys out there; you burn calories and synthesize protein different than your buddy does. Your body will not react the same way as his does. Consider genetics, nutrition, age, height, these are all dynamics that cannot be ignored or shoved into the “one size fits all” mentality. By way of analogy; suppose your child becomes ill and may require medication, perhaps even some physical therapy. Are you going to take the advice of a friend, or are you going to seek out professional help from an accredited and experienced source instead? It may cost you, but it's a worthwhile investment. I know what I would do!
All of the above questions are covered in far more detail in my book, “Starving to be Fat."
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