Resistance Training, Cardio Training, Core and Abdominal Training

By finding out how many calories you need and then noting what and how much food you take in each day, especially in terms of calories, you will be able to figure out how much you would need to eat each day to be able to lose weight more effectively.

I had 1 cup of coffee

This method may require a bit of work initially, but this is one of the more efficient ways of losing weight. By calculating your calorie intake, you will be able to figure out a better workout and nutrition plan for yourself.

You will be able to plan out your workouts and you will be able to plan out your nutrition plan because you know how much food you are supposed to be eating. If after a few days you observe that you have been eating too much, you could easily decrease the amount of calories you take in each day.

By this method of tracking your calories, you will be able to choose a certain strategy for your daily routine and habits for weight loss. You should cut the calories you take in by 10% in order to reduce the margin between the

There's an app for that!!

calories you burn and eat until you reach your goal weight calorie intake. You can track all of this information online or simply write it out long hand.

Also you will need to enhance your exercise and design your workout plan to burn more calories until you reach your goal weight, come and check me out at the gym and I will help you with both the nutrition and the exercise.

Keeping track of your calories is actually a very helpful method that ought to be done by all who are struggling to lose weight. You may very well find out the main culprit in keeping you away from your weight goals. It may be the bag of chips that you take in everyday, or that the cookies you have after every meal, or the mere fact that you eat out every other day. You will realize that the food that you thought would have no effect on your weight loss actually have an impact even in their own little way.

So, if you want to lose weight, now is the time to change your ways. Now is the time to change your nutrition and your exercise plan. Now is the time to start tracking your calories. Now is the time to call and set up your VIP trial.  I would love to help you find out how many calories you should be eating, head over to the contact page here or leave a comment below.

Click here for a printable food log.

I will be honest with you, it amazes me that people believe that only eating once per day is healthy. They think that “I’ll just eat a few bites, I don’t want to over eat” and then proceed to have a hand in the cookie jar every 45 minutes.

I don’t know where we got this notion that any thing you can find in the grocery store check out line doesn’t count toward your calories for the day.  Do you know approximately how many calories you’re supposed to have each day?

Let me tell you a story, stop me if you know this:

So Brenda is sitting in her office as Gina walks by with a giant  hyoooooge cup from Wendy’s.

So naturally Brenda says, “watcha got?”
Gina happily replies, ”the new Wildberry Tea, its really good.” Brenda shrugs and says, “sounds like a lot of calories to me?”
Obviously Brenda knows about calories and that drinking your calories is a waste. Anyway back to the story.

So Gina smiles smugly and declares, “its 300 calories, that’s what it said on the menu.” Now she said this knowing that she hadn’t a clue about calories.

Before we move on I want to make it perfectly clear that your MEAL (as in the whole thing) should be about 400-600 calories depending on how many meals per day as well as how many calories per day based on your weight, age, and activity level.

Brenda’s eyes get big and she shouts, “300, that’s freakin’ outrageous!” Gina sheepishly replies, “oh is that a lot, maybe it said 30?”

What in tar nation! I’m glad you know the difference between 30 calories and 300 calories. Just to put it in perspective a Chick-fil-A Chargrilled Chicken Sandwich with a small Fruit Cup and Unsweetened Iced Tea is just over 300 calories (about 330).

UmmmHmmm I know me too, I would rather eat the sandwich. Meanwhile you know what 30 calories is a cup of cherry tomatoes. Boooooo on that!

So anyway come to find out that the value size tea is 35 not the gigantor one she got which is actually about 150 calories and 30 grams of sugar.

Let this be a lesson to us all, know what goes in your body. Do you know anybody who is calorie illiterate?

AND EAT YOUR CALORIES FOR PETE’s SAKE!!! 

Ive got another workout for you! Hope you like it (literally, FB “like” it), no equipment for this workout it’s all bodyweight. Also you will get a chance to see the new gym.

Okay guys thoes are your three exercises and you got the instructions in the newsletter; go forth and do work!
Hasta,
Tye

In this battle of Italian heavy weights

Which meal packs the most nutrient punch:

It’s Garlic herb chicken con broccoli from olive garden VS Chicken Parmesan with veggies

In the blue corner we have Garlic-Herb Chicken con Broccoli weighing in at a solid 960 cals, 90 grams of carbohydrates and a less than impressive 24 grams of protein.

The challenger in the red corner is homemade Chicken “Parm” Parmesan with asparagus. This kid has talent, at only 380 calories “Parm” brings 42 grams of Protein to the table compared to just 11 grams of fat.

Its really not a fair fight, in one is from a restaurant; considering the Chicken Parmesan at the Olive Garden is 1000 calories. It just serves to show that even when your eating out the good food isn’t always good. Bottom line chill out on the cheese and switch the pasta for veggies.

Now I now Alice isn’t downstairs making the kids lunch each morning and dinner in the evening when she’s not hooking up with Sam the Butcher (Brady Bunch reference), but most of us can find at least 2 or 3 nights a week we can make a good meal for ourselves and the fam.

Thats the way we became the ...

So I would like to share that winning “Parm” recipe

4 boneless, skinless chicken breast (about 4-6 oz)

2 egg whites, lightly beaten

1 cup Panko

¼ cup grated parmesan

Italian Seasonings

Pepper

1 Tablespoon Olive oil

1 cup tomato sauce

4 oz shredded part skim mozzarella

Pound the chicken down to about a ¼ inch thick, then season. Combine the seasonings, breadcrumbs, and grated Parmesan and place on a plate.  Stir the seasonings into the tomato sauce.

Dip the chicken into the egg white wash and then into the breadcrumb mixture; be sure it is fully coated and shake off any excess.

Heat the olive oil in a pan or skillet and cook the chicken for 3-5 minutes per side, then place onto a baking dish.

Pour the seasoned tomato sauce over the browned chicken breast and top with mozzarella.

Place the baking dish under the broiler for 2-5 minutes for the cheese to melt.

Enjoy! If you have any other recipies you would like to have made over just leave a comment below, or on the FB page.

Lastly if you have trained with me could you PLEASE write a review on yelp, yahoo local, or google local? Just look up Training By Tye in Pomona, Ca THANKS A BUNCH!

Tye

This is just one of my favorite little skits from MadTv. If you havent seen this one now is the time to get somewhere in which you are able to laugh without people looking at you like your a freak. Anyway check this out:

Here are a few pics from the new gym. This place has all the toys. BTW  “Can I have yo number”

It's as heavy if not heavier than it looks.

But you know me, I can work with or without tools and all the fancy bells and whistles

Punchouts are way harder than they look.

But we are definitely having fun down here at Premiere Sport.  I am running a $10 workout special for the entire month of June. Also there is no gym membership or 74 year contract like at other gyms.

Yay for no membership fee

The gym is located just around the corner from Cal Poly Pomona on Valley between Grand and Temple. Again it is a training studio so there is NO GYM FEE to pay.

Perfect form!!

Come down check it out and get the kind of workout you could never get from one of those corporate gyms, because “the back of yo head is ridiculous.”

Hey gang I moved to a new gym down the street from the other one. It’s called Premier Sport & Fitness, located at 3950 Valley Blvd.

I’m having a little sale $10 workouts for the entire month of June since that’s my birth month.

There is no gym membership it is a training studio.  So come on down and check out the new place. 

Yaaaaaaaay it’s my birthday!!!!

Hi Fitness Fans,
Almost everyone needs to eat more fruit and vegetables, so for this week I would like to challenge your diet to include a different vegetable with your  meals every day. 

Veggies taste delicious and are easy to add to any meal to make it better.
As you already know, vegetables contain essential vitamins minerals, and fiber which help protect us from diseases.

Yum, cabbage is dope!

This challenge is about adding something healthy to your diet, so load up on all kinds of vegetables and let’s see how creative we can get as the week moves on.

I will start it off with something really simple I love broccoli! What veggies do you like?

Talk To You Later,

Tye

Had a fab weekend in Vegas and yes I made a little money (but not gambling). Anyway I was up at the bowling alley watching my folks bowl for a little bit and decided I was hungry.  Inside the hotel is a restaurant called Steak N Shake, now if you have not visited the east coast or mid west you may not have heard of this place. Watching tv on satellite allows you to see commercials for other areas; I had seen a commercial for this place and it looked great (just the steak burger not the shakes I don’t eat crap like that =D  j/k  but really not the shake).

More on that later, as I’m leaving the bowling alley to get my Steak N Shake on I see the most disturbing thing ever. A toddler is eating French fries!

Seriously!

Now I have not written about it, but fries are the absolute worst things a grown person should eat and feeding them to a baby is just off the charts ridiculous. That had me pretty upset..Seriously, folks don’t set your kids up to fail before they even know how to talk.

So bBack to my steakburger;  it totally did not travel well.  I know people who have had it while on the east coast and said it was the bees knees. Let me say this WAS NOT.  But maybe an In N Out burger wouldnt taste the same in Philadelphia who knows.

Good job to all the Fat Flushers, workouts have been tough this week. Keep it up only 3 weeks left. We have a few spots left if you want to join us for the last three weeks, just give me a call or shoot me an email.

Party like a rock star!

Quick meals and snack time are the hardest things when it comes to sticking with your diet.  Here’s a list of 3 things to keep in your fridge, 3 for your freezer, and 3 for your cabinets.

Whats in your kitchen?

Each week I try to have cottage cheese in the fridge. It is a great mid afternoon snack! Next we have salsa. If you know me, you know I have salsa in the house I cannot live without it! Speaking of “Syl hook a sista up”. Now I’m not one for it, but I heard people say that putting salsa in your cottage cheese taste good. I repeat I have not and probably will not try it, but check it out you may like it. Anyway, back to the refrigerator one last time, keeping spinach on hand will give you an easy delicious way to dress up a salad or even just as a side dish (I love spinach and Popeye).

Moving on to the pantry/cabinets I try to have light popcorn in the house. Talk about an easy snack, just watch out that it is not the kind drenched in extra butter or cheese or caramel or whatever clever kind they have come up with. Also keep nuts on hand more specifically walnuts and almonds. They are high in healthy fats and both are a good source of fiber which helps you feel full. Lastly try to keep brown rice in your kitchen. Now I will say it is not quick, but it is easy and pretty good for you.

I love food!

Freezer time. I keep frozen chicken on hand for anything from grilled chicken for dinner to chunked chicken for lettuce wraps (haven’t had those in a while). We also have been getting frozen bison. Have you had this stuff? It’s really good, has a ton of protein and less fat than chicken breast, you should really give it a try. The regular grocery store carries it now; we used to get it from HSN. One more thing to keep on hand is frozen berries.  Which I’m sure you already know are delish in smoothies, but you can also add them to oatmeal, yogurt, and high fiber cereal.

Alright so there you have a few ideas of things you want to have stocked up in your kitchen for easy and healthy snacks and meal time.

Always remember it’s easy to eat the right food when it’s already there, and conversely it’s easy to eat junk if you keep it in the house (even if “it’s for the kids”)!

Peace