Hey everyone, my name is Seth Thurston, Master Personal Trainer <\/i>and Owner of Thurston Personal Training<\/i>. I’m responsible for helping thousands of people improve their life and reach their fitness goals.<\/p>\n I’m not trying to brag. I just want to show you that I really care about helping people, and today I’m going to share a few tips that If you follow, can help you too! I am excited to be contributing to Azfoothills.com\u2019s Fitness blog so that I can provide tips, tricks, and advice from a passionate seasoned expert in the fitness world to help encourage you to reach your own personal fitness goals.<\/p>\n When I interview a new client I ask a series of questions to determine their goals, current situation, and identify mistakes they are making or made in the past. Lately I’ve noticed three big mistakes<\/b> and wanted to set the record straight for good.<\/p>\n Mistake #1: Remove Fat from Your Diet:<\/b><\/p>\n You\u2019ve been taught that a low fat diet is the key to losing body fat and weight management. And while that\u2019s partly true, it\u2019s much more than that- it\u2019s the type of fat that you consume. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. Avoid trans fats and saturated fats- they are not bad for your overall health, but cause body fat gain also.<\/p>\n What to do instead:<\/b><\/p>\n Eat the GOOD fats Mono and Poly. These unsaturated fats are the good guys- \u00a0they help with lowering cholesterol levels, reduce risk of heart disease, lower triglyceride levels and much more.<\/p>\n Your body NEEDS dietary fat for \u00a0healthy hair, skin, and nails!<\/p>\n You actually need dietary fat to burn fat efficiently! \u00a0The new fat helps helps the process of getting rid of the \u201cold fat\u201d. According to research at Washington University School of Medicine in St. Louis, dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver.<\/p>\n Example of GOOD fats:<\/i><\/p>\n \u00a0<\/strong><\/strong><\/p>\n Mistake #2: Do Endless Amounts of Cardio:<\/b><\/p>\n A little hike or run is great for your cardiovascular health but can be damaging if you do too much at one time. The wrong kind of cardio can put you at risk for losing muscle mass and slowing your metabolism. Maximize your results by doing a combination of weights and cardio.<\/p>\n What to do instead:<\/b><\/p>\n Start using HIIT (High Intensity Interval Training) style cardio workouts to maximize your fat burn and cut down on your time working out. HIIT style workouts are able to to burn up to 200% more fat. Not only do you burn more fat but you save time! I think these workouts are much more enjoyable and offer more variety to keep you motivated and working hard. I\u2019m not saying they are easier by any means, just better!<\/p>\n Example of HIIT (Repeat 6 times, For Time, No breaks ):<\/i><\/p>\n 10 Push-ups (Modify on your knees if you need to do them correctly)<\/p>\n 10 Clean and Press (You can use a jug of water if you don\u2019t have weights)<\/p>\n 10 Jumping Lunges (Modify by just doing forward lunges instead of jumping)<\/p>\n 20 Burpees<\/p>\n Mistake #3: You Need to Count Your Calories:<\/b><\/p>\n I\u2019ve never liked counting calories, and for most people it\u2019s just too much work. I do believe in keeping yourself accountable so you can stay on track. Also, when people start these calorie counting games they are doing it ALL WRONG. All calories are not created equal, and it\u2019s far more important to make sure you are getting proper macros and micros then simply just counting calories.<\/p>\n What to do instead:<\/b><\/p>\n Do what I call the Thurston Macro Method (TMM). Instead of counting calories, figure out what your macro nutrient needs are for the day and make sure each meal meets your requirements based on your body fat percentage and lean mass.<\/p>\n This ensures you are getting the CORRECT type of calories.<\/p>\n An example <\/i>of TMM would be percentages of macros based on your daily nutrient needs.<\/p>\n If you need 1400 calories per day: 30% Carbohydrate (420 cal)<\/p>\n 20% Fat (280 cal)<\/p>\n I hope these tips really help clear things up for you and help get one step closer to your goals.<\/p>\n If you are still having trouble or need more help on creating a customized meal plan or exercise plan to speed up your progress please contact me.<\/a><\/strong><\/p>\n Seth Thurston<\/p>\n Master Trainer<\/p>\n Owner of Thurston Personal Training<\/p>\n Owner of iCardio Fitness<\/p>\n![\"10468104_725174304188215_5485414148013843521_n\"](\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2015\/02\/10468104_725174304188215_5485414148013843521_n.jpg\")
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\n Monounsaturated Fat<\/td>\n Polyunsaturated Fat<\/td>\n<\/tr>\n \n Olive Oil<\/td>\n Safflower oil<\/td>\n<\/tr>\n \n Macadamia Nut Oil<\/td>\n Walnuts<\/td>\n<\/tr>\n \n Avocado<\/td>\n Sunflower, sesame, and pumpkin seeds<\/td>\n<\/tr>\n \n Olives<\/td>\n Flaxseeds<\/td>\n<\/tr>\n \n Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)<\/td>\n Fatty fish (salmon, tuna)<\/td>\n<\/tr>\n \n Almond \/ Peanut Butter<\/td>\n Tofu<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n50% Protein (700 cal)<\/p>\n