Body and Mind Transformation

"How much should I weigh according to my height?"

This is one of the most common questions I get when I assess our members. And I'm going to give you an answer that I think is much more useful than simply looking at a height-and-weight chart.

Let's start by telling you that back in the past insurance did not want to insure people who were overweight because of their health risk. So a clever insurance company came out with a chart where people are compared to and decided if they can be insured. This chart is called the BMI (Body Max Index) and it’s based on weight and height. 

But the BMI does not tell you what your body is made of. It doesn't distinguish between muscle, fat, bone, and other tissues. And that can make a big difference.

Is There a Perfect Weight for Your Height?Let Me Use Myself as an Example

"How much should I weigh according to my height?"

This is one of the most common questions I get when I assess our members. And I'm going to give you an answer that I think is much more useful than simply looking at a height-and-weight chart.

Is There a Perfect Weight for Your Height?

Let's start by telling you that back in the past insurance did not want to insure people who were overweight because of their health risk. So a clever insurance company came out with a chart where people are compared to and decided if they can be insured. This chart is called the BMI (Body Max Index) and it’s based on weight and height.

But the BMI does not tell you what your body is made of. It doesn't distinguish between muscle, fat, bone, and other tissues. And that can make a big difference.

Let Me Use Myself as an Example

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How to Change Your Habits for Permanent Weight Loss: One Habit at a Time

One of the services we provide at Custom Body Fitness is follow-up coaching.

During these follow-ups, I don't just ask our members how their workouts are going. We talk about their nutrition, their habits, their challenges, their progress, and what is happening in their everyday lives.

After doing this with many members, I have noticed something very important:

The people who continue getting results and are able to maintain their weight are usually the people who change their habits gradually.

They don't try to completely change their life overnight. They change one habit at a time.

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How can I grow my glutes and legs?

This is one of the most common questions I hear from women who have been exercising for years. The answer is not simply doing more squats, more lunges, or more leg exercises. If you want to build your glutes and legs, you need to give your muscles a reason to adapt.

One of the most important principles for doing that is progressive overload. Let me give you a real example from one of our members.

A Conversation With One of Our Members

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Weight Loss Case Study: Osiel Mariano — The Keys to Toning Your Body

Sometimes a body transformation is about much more than losing weight or gaining muscle. Sometimes, exercise can become the beginning of a completely different chapter in someone's life.

That is what happened with Osiel Mariano.

Osiel started exercising because he was struggling emotionally after being diagnosed with an eye condition. He felt isolated, frustrated, and like life no longer made sense. In his desperation to feel better, he decided to take action and started exercising and transforming his body.

He joined a gym and worked out on his own for about two years. He achieved some results, but eventually, he started at Custom Body Fitness.

That is when he began to understand that transforming his body is not just about exercising harder.

It is about having the right plan.

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Low Carb vs High Protein for Fat Loss: What Really Matters?

Last week, I needed a Before and After image, so I went to a local printer. While I was there, I met a lady who told me that she had started losing weight and was going on a diet.

We didn't get too deep into the conversation before I heard the phrase that bothers me:

“I gave up carbohydrates.”

And I know why this phrase gets me. I think many people have the wrong idea about nutrients. When they think about carbohydrates, they think about everything that is starchy and sugary.

And when they think about protein, they think about meat and protein powder. However, weight loss is not about carbohydrates and protein alone. There is much more involved in helping your body lose fat and function properly.

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Exercise Helps You Build a Sustainable Lifestyle

Dr. Tom believes exercise is important for living a long life. But he also emphasized something I really liked.

It is not only about living longer. It is about living better.

You don't want to simply survive for many years. You want to enjoy those years. You want to be able to move, travel, play with your children or grandchildren, participate in activities you enjoy, and remain physically independent.

Exercise plays a big role in helping you maintain that physical independence. This is one of the reasons I believe exercise should not be something you do temporarily to lose weight.

It should become part of your lifestyle.

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How to Get Fit with Only 3 Workouts Per Week

When I started to be a trainer, I only knew two program designs to tone, grow, and strengthen muscles and the body. I was stuck in the box and could not think differently.

I started training people one-on-one, teaching my clients to train all their upper body one day and lower body another day, or divide the muscle groups into two big muscle groups per day. This meant they needed to train 3 to 5 days per week.

But I was concerned because those who trained only 3 times per week did not seem to have enough training in those three days.

Even worse, some people would miss a day during the week. When that happened, they would miss the big muscle groups we were supposed to train that exact day. Sometimes we moved the workout to another day, but then we would miss another workout during the week.

It was frustrating.

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Why Most People Quit Their Fitness Goals

This is a question I have been asking myself for many years.

As a fitness professional, I like to ask members who stop coming to their programs why they quit. I get many different answers, but some of the most common ones are:

"I can't afford it anymore."

"I am under too much stress."

"I have family problems."

"I am too busy at work."

"I have some projects I need to finish."

"I am traveling."

"I lost a family member."

These are all real problems. I understand that life can become difficult, and sometimes circumstances require us to change our priorities temporarily.

But after more than 15 years of helping people transform their bodies, I have come to a different conclusion.

These are usually not the real reasons people quit their fitness goals.

I have personally experienced financial difficulties, stress, family problems, busy periods at work, projects, travel, and difficult moments in life.

And I have still continued exercising.

I have also seen people experience devastating injuries, serious health challenges, and major life changes and still find a way to continue working toward their fitness goals.

I am not saying that fitness is more important than everything else in life. It isn't. Family, health emergencies, grief, work, and other responsibilities are real.

What I am saying is that when someone truly wants to change, they usually find a way to continue—even if they need to modify their program temporarily.

So what are the real reasons people quit?

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How to Build Discipline in Fitness

Not too long ago, I interviewed Dr. Michael Rubenstein. We talked about pain and different treatments, but toward the end of the interview, I asked him how he stayed disciplined to stay in shape.

He replied that it was all about discipline. Then he thought about it for a moment and corrected himself. He said it was discipline in the beginning, but now it is a habit.

Dr. Rubenstein has a valid point.

Yes, in the beginning, it is all about discipline. You have to make yourself exercise when you don't feel like exercising. You have to make yourself eat healthy when you want to eat something unhealthy. You have to make yourself follow your program when there are a hundred other things you would rather do.

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How to Stay Motivated to Work OutThe Secret Isn't More Motivation—It's Finding a Stronger Reason

People ask me all the time, "How do I stay motivated to work out?" To be honest, I'm not sure anyone stays motivated all the time. Life gets busy. Problems show up. Work becomes stressful. The family needs your attention.

Even after more than 25 years of exercising, there are days when I don't feel like working out. So instead of telling you how to stay motivated, I'd rather tell you my story and what I have learned after helping people transform their bodies for more than 15 years.

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