Saratoga Peak Performance
40 Plaza Road, Building B
Saratoga Springs, NY 12886
Phone: 518-505-9542
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Beach-Ready Body Transformation

Beach-Ready Body Transformation

Shedding those unwanted pounds isn’t as difficult as many people make the process. You can lose a lot of body fat without losing valuable muscle tissue by following some well-researched and time-tested principles. I used these principles to compete quite successfully in nine drug-free bodybuilding competitions during the early nineties.

Today, my family and I still utilize these guidelines. The wide varieties of foods we eat are not only nutritious; they’re also very tasty. That’s the first myth that I’d like to debunk – healthy food doesn’t necessary have to taste dull or bland! It’s much easier than you may think to create delicious, low-calorie meals.

Myth number two is “not enough time to eat well”. Many of my clients tell me that they don’t have enough time to prepare meals. Given extremely busy schedules of getting kids to after-school programs – sports, music, academic, etc. – Moms and Dads bemoan the fact that there never seems to be enough time to eat healthy, well-balanced meals. The fact is, there a ton of tasty meals that may be prepared in less than ten minutes!

Be honest with yourself. You can find the time to eat well if you really make it a top priority. You can succeed!!! Several of my best-conditioned and leanest clients are among the busiest professionals/parents in Saratoga!

Stop making excuses. Commit to a plan of action and stick with it. Promise yourself that you will start this week implementing my “Top Fifteen Secrets” list. You’ll begin seeing results in just a few short weeks. You’ll have more energy and will never feel hungry or deprived.

Remember, 80% of your results will be based upon HOW YOU EAT! What you put into your mouth is far more important than how you exercise. The greatest and most intense workouts in the world will never trump poor nutrition.

Let’s get started TODAY and commit to dedicating the next three months to creating a “lifestyle change” with your nutrition. Your goal when you hired me was to improve your fitness level and alter your body composition. Let’s make success happen by following several time-tested nutrition principles.

YOU can do this! Commit to the next 90 DAYS. By mid-winter, you’ll look and feel better than ever before. Let’s make it happen.

Top 15 Secrets to Fat Loss

Top 15 Secrets to Fat Loss

Bryan Briddell, Ph.D.

  1. Meal Frequency – Eat 5-6 times approximately 3 hours apart. This helps control insulin production and will provide you with more consistent energy.
  2. Portion Control – Perhaps the most difficult challenge. Even if you’re eating healthy foods, fat loss won’t happen unless you eat smaller portions.
  3. Protein-Rich Breakfast – Controls Appetite Better. You MUST eat breakfast and it must include a low-fat protein such as egg whites, lean Canadian bacon, cottage cheese, etc.
  4. Nutrient-Dense Foods – Foods that give you lots of nutrients without a lot of calories (egg whites = 30 calories/4 grams of protein).
  5. Eat your Veggies!!! – Broccoli, Asparagus, spinach, cauliflower, string beans, kale, etc. Veggies are a great nutrient-dense food group.       Vegetables are termed “fibrous carbs” because they provide a lot of fiber. An added bonus – they’re extremely low in calories!
  6. Consume 20-35 grams of fiber daily.
  7. Drink water. You should strive to drink half your body weight in ounces of water. Ex: Man weighing 200 pounds needs 100 ounces of water daily.
  8. Complex Carbohydrates – Diets that restrict carbohydrates do not work long-term. It’s not “no-carb” or “low-carb”; it’s “right carb”! You can’t build muscle without carbohydrate and you don’t want to feel tired and sluggish as you take off those unwanted pounds.
  9. Increase your calories – This might surprise you! A large majority of clients actually need to increase – not decrease calories – in order to boost metabolism. When you severely restrict calories, the body begins to feed on the protein in the muscles. This will slow calorie burning by lowering your metabolic rate.
  10. Eat more lean protein – High-quality, low-fat protein choices actually help boost fat-burning and muscle-building. Protein consumption raises your metabolic rate substantially more than carbs or fat. Load up on white-meat chicken or turkey (skinless), fish and egg whites.
  11. Consume “good fat” – Although you want to think “low-fat” in order to alter your body composition, some dietary fat is imperative for normal growth. “Essential Fatty Acids” or “EFA’s” are the “good fats” – flaxseed oil or supplement, omega 3 supplement, olive oil – and should be included in your nutrition program.
  12. Eliminate processed foods – You won’t lose unwanted pounds eating man-made foods. There are plenty of recipes for healthy snack substitutes and meal choices.
  13. Reduce sodium – Canned vegetables and pre-packaged meats are loaded with salt, which will cause you to retain water. Switch to fresh veggies and fresh cuts of meat (beware of most deli meats)
  14. Eliminate fried foods – Baking, broiling or grilling your food will eliminate unwanted fat. Products such as the “George Foreman Grill” are excellent at lowering fat content during the cooking process.
  15. Eliminate evening snacking – Clients tell me this is one of the most difficult habits to break! If you have a “sweet tooth” – try blending a high-quality protein (only 1-2 grams of carbs) powder with water/ice and then freezing in popsicle molds. You now have a delicious snack that won’t sabotage your weight loss.