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How Abby Got Her Body Back Part 1

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abby5Due to the overwhelming response from my last post about the transformation Abby has made, I have asked her to write a response answering your questions.  You had so many questions and Abby has so many answers that I have decided to make this a 3 part series.  So today is part one.  This article may not answer all your questions yet, but Abby felt this was the biggest reason for her change and felt compelled to write about this first.  Next article will be on her eating plan.

Here is Abby’s article!

Wow! I never would have thought there would be such a great response over an article written about me! (Granted, I never really imagined I’d be the center of attention for an article!) Thank you all so much for your wonderful comments and support. They motivate me to keep working hard & to get ready for the next show…at some point!

I’m not really sure where to start with my responses to all the questions. I guess I should first start by saying: I could not have done this alone! Of course, Dustin was a big help with the workouts, encouragement, and moral support (minus the fact he ate ice cream in front of me numerous times). I guess no one is perfect! ;) My family was very supportive, as well, even though they thought the process was slightly crazy! They didn’t quite understand what I was doing, but knew that it meant a lot to me and that they needed to be there for me. Even my poor brother (and roommate) dealt with the crabby moods without saying anything. He was so patient during it all. They definitely did not “get it” at first, but saw what the end product was and they were impressed! It goes to show how important it is to make goals and let those people around you know about your goals and what they mean to you. Family is the best kind of support. Continue Reading →

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Personal Trainer and Fitness Model Gains 90 lbs

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Thank you Brian Petty for emailing me this very fascinating video. This video really struck me in so many ways!

Watch the video now! It will blow you away!

http://cosmos.bcst.yahoo.com/up/player/popup/index.php?cl=14984444

One of the most frustrating things clients and others I meet tell me is that I have it easy because I have good genes and I am a trainer. As to say: you were born with a six pack and you don’t have to work at it. I often times get internally upset when I hear those comments, because I know it is so far from the truth. Continue Reading →

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What Gets Me Steaming Mad!

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I am a VERY laid back guy and my emotions don’t get very high or very low… it takes a lot to get me mad.  But there has been one thing in the past couple years that has consistently gotten me irrate, I almost threw the remote one time at the TV while watching them.  You know what I am talking about, those infomercial gadgets promising the world; in particular all of the abdominal machines out there that promise a lean sleek stomach for women and a ripped 6 pack on guys.

The thing that frustrates me more than anything is that they are selling millions and millions of dollars worth of this crap.  People are so desperate to lose weight and look great naked that they become vulnerable to smooth advertising.  These same people who are willing to spend $100-$200 on a cheap piece of metal are the same ones who won’t spend money to receive correct knowledge from a fitness professional.

Being a fitness professional and fitness model allows me to know the truth behind these infomercials and products.  I understand how the body responds to exercise and nutrition.  I also understand and have been part of the business side of fitness modeling and hiring for these types of shows.  A few of my friends and acquaintances are on these infomercials and magazine covers.  I can promise you that they didn’t get the great body and 6 pack with the product that they are advertising.  They did it with years of hard work, careful eating and a few weeks of mini-starvation and dehydration before the shoot.  If you didn’t see my last post check out the secret preparation of a fitness model http://www.dustinmaherfitness.com/index.php/2008/12/08/secret-pre-contest-diet-of-a-fitness-model/

I talk a lot about abs in my posts.  I have been obsessed with “core training” and achieving a six pack since the age of about 15.  I have studied abs for thousands of hours and could show you at least 200 core exercises, but now I know that achieving a great stomach has very little to do with ab exercises and more to do about nutrition and total body weight training.

I am not saying core training isn’t important… it is very important (I plan on releasing a core DVD at some point), have made a good career just helping people get a strong core and Continue Reading →

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Secret Pre-Contest Diet of a Fitness Model

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Many people asked how I did at Fitness America www.fitnessamerica.com.  If you didn’t hear already, I lost 27 lbs in 6.5 weeks.  Keep in mind about 15 of those lbs was water.  I placed 25 out of 52 (which was better than last year), I also placed 19th in swimwear, which I was please about!

A lot of fitness models and bodybuilders keep it a secret to how they prepare nutritionally for a show, but I enjoy sharing how I prepared.  Keep in mind, I don’t necessarily recommend many of these strategies for the average person, but I think there are two important take home messages you should take from this video.

1.  Prepare in advance:  A fitness model knows EXACTLY what they are going to eat for many days in advance.  They make a menu, and measure and cook the food, and then find a way to transport the food.  Being prepared is so important for you as a mom.  You need to know what you have to cook for the day, what you need to buy at the store, and if you are eating the same meals as your kids.

2.  Know your body.  I would say that about 80% of nutritional information and guidelines apply to everyone, but that last 20% is where you need to learn how your body responds.  Some people might respond pourly to certain carbs, dairy, or fats.  It is your job to make careful observations as to your exercise and nutrtional habits and how they affect how you look and feel.  This doesn’t happen overnight, but be trying new things out and observe.  It is great once you know how your body responds, because you feel like you are in total control over everthing.

Have you nominated that deserving mom yet to receive $500, you have two more weeks to do so.  Visit http://www.dustinmaherfitness.com/index.php/2008/12/01/nominate-deserving-mom-to-win-500/ for more details!

Keep moving,

Dustin

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Fat Loss Tips: Secret foods at the grocery store

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I get asked all the time what I eat and what my clients eat who get such great results.  I documented my weekly trip to the grocery store and shared my secrets to fat loss foods.

I have completed 3 weeks of my diet and dropped 12 lbs.  I will update my progress on Monday again.

Enjoy the video and please comment on this post!

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Weight Loss Tips: Yesterday’s Food Journal

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Yesterday I decided to do my low calorie day (1000 cals).  I was a bit nervous going into it, but having gone through it I swear I have never felt better.  It was amazing.  I think part of it was that I drank over 2 gallons of water and before that I hadn’t been drinking enough (shame on me for not practicing what I preach).

Here is what I ate.

7 AM

1/3 cup of oats 100 Cals

1/2 scoop of protein powder 60 Cal.

8-11 AM 1 gallon of water

1 pm (still not feeling hungry)

1 very small cookie (whoops) 100 Cals

3/4 cup of homemade hominy chili with chicken (Yum!)  200 Cals

5 pm

25 Almonds 200 Cals

1-8 pm Drank another gallon of water

7 pm 

3/4 cup of hominy chili 200 Cals

9 pm (not hungry but wanted to get to 1000 cals) 

Salad: Spinach, peppers, tuna, tomato, low fat dressing  200 Cals

 

Total 1060 Cals and 2 gallons of water

Like I said, I felt amazing all day and had boundless energy and focus.  I look forward to next weeks ultra low calorie day now!

Please realize that this isn’t a typical day, and very low calorie days in a row will slow metabolism greatly!

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Female Fat Loss: Day 9′s food journal

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Yesterday I finished the 9th day of my diet leading up to the competition.  I have 36 more days to go.  I am now down about 7 ish lbs so far and happy with the progress.  I will take bodyfat again on sunday.  Here is what I ate yesterday.

5:00 AM

Handful of almonds 200 cals

6:30 AM

protein bar  160 cals

9:45 AM

protein bar  160

11:15

Protein Drink 300 cals

12:45

Big salad with tuna and kidney beans:  400 cals

3:30

Apple with lots of all natural peanut butter (went a little overboard)  350 cals

8:45 pm (hungry)

3 slices of deli roast beef 150 Cals

Homemade vegetable soup (had 10 different veggies in it with some kidney beans) 100 cals

Low fat popcorn 200 cals

Total 2020

Today was a good day, still a little low on cals, but not too bad.  Energy was good for most of the day.  I should have had another snack at 6 or 7 pm, but I had clients and was teaching for many straight hours.

I hope that helps you, feel free to comment!

Keep moving,

Dustin

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Female Fat Loss: Week 1 of my diet is over!

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I have finished the first 7 days of my diet and I am down about 5.5 lbs.  I have been quite disciplined the last week (with the exception of Saturday), turning down going out to eat with friends, and avoiding Camp Randall Food.  My body is coming along well and am happy with the progress.

On Saturday I let myself have a cheat day.  I am still 6 weeks out of the show so I still have some leeway, but I let my flesh and my desires get the best of me.  I planned on eating one caramel apple and one brat as my cheat foods for the day.  Because I didn’t plan ahead and had no food with me during the day, I caved in a had two of each.

Sunday I worked VERY hard at going low carb from my big carb day.  It took 36 hours to lose the 3.5 lbs (mostly water) that I had gained on Saturday, but I am back to my pre saturday weight.

Lesson for you:  When you have a cheat day or a period of time where you are not making the most responsible food choices, acknowledge what you did and get right back on to eating healthy again.  So often I see or hear people who eat bad for a few days and then continue to and justify it by saying they already ate some bad foods and might as well continue.

This mentality will sabotage you so quickly and will guarantee you poor results.  The same thing goes with exercise… just because you miss a couple days, doesn’t mean you should stop altogher.  Evaluate why you stopped, make some changes and start up again.

From this weekend, I was once again reminded that I need to be prepared ahead of time and not get myself into tough situations.  I packed a few protein bars in my car now, so if I feel like caving in, I can grab one of them.

Talk to you soon!

Dustin

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Female Fat Loss: Day 2 of diet

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Yesterday I finished day two.  It was a busy day.  Started work at 5 AM and was finished at 8:30 PM.  I find on days where I am on the go, I keep my energy up by eating frequently… keeping busy also decreases the amount of time I spend thinking about food. 

Here ya go:

5 AM

 

Banana 100 cals

 

7:30 AM

 

Hot Chocolate mix 150 cals

1 cups skim milk 90

¾ Cup oatmeal 1 scoop of Protein powder 110

 

11 AM

Handful of Raw Almonds 200 Cals

 

1:15 PM

 

Salad: organic mixed greens, tomato, 1.5 chicken breasts, vinegarette dressing  300 Cals

 

4:15 PM 

 

Protein Drink: ½ banana, 1 scoop of whey protein, frozen berries, ½ cup skim milk  300 cals

 

6:15 PM 

 

Protein Drink: Same thing as above 300 cals

 

8:45 PM

 

6 inch black forest ham sub (it pained me to only get a 6 inch!)  Guessing 500 cals

 

9 PM 

 

Small cup of Wendys Chili  Not Sure maybe 300 Cals

 

Total Cals 2250

 

This is right where I want to be for the first of 7 weeks.  I will see how my body responds in the next 10 days and adjust accordingly… the low carbs haven’t been too bad yet, but I do get a few tired spells.  As of this morning I am down 4.5 lbs.

 

I have been asked what to do if you are a women and you should only consume maybe 1500 cals.  This is by no means perfect eating, but most of it is good, just make the serving sizes 30% smaller and you will achieve your calorie goals.

 

Feel free to leave a message!

 

Dustin

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Weight Loss: Day 1 of my Diet

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Yesterday was day 1 of my 7 week diet to prepare me for the Fitness Modeling World Championships in Vegas.  In the next 7 weeks I will be going from 9 % body Fat down to 4 ish %.  I started the diet weighing 194 lb at 6’5.  I will probably drop to 175-178 for the show.  The weight lost will come from fat, water, muscle (hopefully not too much!), and less intestinal crap.

I have had a lot of people asking how I do it and what I eat.  So, every few days I will update you will some sample days of my eating… Here was yesterday.

7 AM

¾ cup oatmeal 100 Cals

1 scoop of pp. 110 Cals

1 low fat string cheese 50 Cals

 

12:30 PM

Salad: organic mixed greens, tomato, 1.5 chicken breasts, vinegarette dressing  300 Cals

Medium apple 100 Cals

2 tbs of all natural peanut butter 200 Cals

 

3:30 PM

 

Medium Apple 100

 

5:30

 

Protein Shake: 1/2 skim milk, frozen berries, 1/2 banana, 1 Scoop of Advocare Whey Protein   300 Cals

https://www.advocare.com/08063358/Store/ItemDetail.aspx?itemCode=P4602&id=B&flavor=B&size=P

 

7:30

 

Low carb tortilla 80 Cal

Oven roasted delie Turkey 150 Cals

Spinach leafs 5 Cal

Mustard 20Cals

Beef Jerky 60 Cals

 

9 PM

 

Low Fat Popcorn  300 Cals

Handful of Almonds 200 Cals

 

 

Total Cal 2075.  For the first day and first week of dieting this is a little too low.  I would like to see between 2300 and 2600.  In order for my to maintain bodyweight I need to consume between 3200 and 4000 cals a day.  If I start out too drastic I will lose weight too fast and lose muscle in the process which is the last thing I want to do.

 

Hopefully you enjoyed this!  Feel free to follow along and modify things accordingly.  In an ideal world this is how I would always eat except that the portions would be much bigger and there would be a few more carbs added.

 

Please feel free to post comments.  Love to hear your feedback.

 

Check in soon for my next post!

 

Dustin

 

 

 

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