Surviving The Holidays!

The holiday season has arrived, along with a plethora of opportunities to indulge in holiday goodies and sweets. It's a wonderful time of year! The problem is, you're going to hate yourself in January if you put on 10 pounds! How can you survive the holidays without gaining weight?

It all starts with a healthy lifestyle. If you're not getting the right amounts of macro nutrients in your diet, you're going to feel hungry, and those tables laden with holiday treats will be irresistible! You should start your day with a good breakfast that includes appropriate amounts of protein, fat, and carbohydrates.

The typical American diet is high in carbohydrates and low in protein. It's important to pay attention to the composition of the foods you're eating, and also to monitor your total caloric intake. To maintain a healthy weight, you need to burn up as many calories as you consume. Remember, "low fat" does not necessarily mean "low calorie!" Besides, it is important to have some fat in your diet.

Many of us have sedentary jobs, which makes it harder to keep fit. Consider incorporating some physical activity into your daily routine. Exercise helps increase your metabolism, which makes it easier to burn off those excess calories. And now is a good time to get started!

Personal training is a great way to jump start your fitness program or give it a boost. Having a personal trainer helps keep you motivated and focused on results. You'll also be less inclined to consume so many holiday treats.

For more ideas on ways to improve your health and fitness, please visit http://www.borafitness.com

Awesome Fitness Tips for Beginners!

Starting out

Once it has been established that you are in proper condition for physical activity you must find an exercise regiment that is safe and effective. Many of you might be entirely new to fitness, in this case I will generally recommend body weight exercises. If you find these too difficult to preform you can begin with resistance bands, or a combination of body weight exercises and resistance bands. In some cases I will use machines with clients who are new to fitness. I seldom prescribe free weight exercises until I can determine if the individual has an adequate amount of flexibility.

Don't over complicate things!

Often I have clients who ask about complicated training regiments or exercises, in my experience these are generally not needed for someone relatively new to fitness. The best route is to focus on basic movements to develop a certain amount of muscular endurance and strength, in addition to improving flexibility. Balancing these different facets of fitness will ensure the continued health and safety of the trainee. 

Train with ITENSITY!

Often I have clients who become self conscious or uncomfortable when they start sweating, when in reality this is a sign that you're working hard enough! Don't be afraid to work hard and sweat a little bit, you're on the right track. You will only improve by pushing yourself. To train with intensity is not a reason to train foolishly; you must always train within your limits by using an appropriate resistance and exercises that you are capable of doing.

Become an educated consumer.

To be blunt, there's a lot of garbage being touted as health foods these days. I even saw in the news recently a diet of strictly twinkies that was being promoted for weight loss – Don't believe the hype! If you eat less calories than you consume, you will loose weight, regardless of whether you are eating candy or healthy foods. However, if you choose the former, can you imagine how deprived of nutrients you would become? In order for your body to thrive you must have a health balance of protein, carbohydrates, and fats. I don't neglect any of these macronutrients because they all have an important role.

Don't do it to yourself, it's just not worth it!

Firstly, let's take a look at protein. Protein's reputation is such that only muscle bound athletes need to consume it. This is not true! Protein has a number of benefits, including increasing your metabolism. Yes, simply eating foods high in protein will naturally raise you metabolism and help you burn more calories! Also, it is very satiating which helps you stay full longer between meals – this is because it takes the body longer to break down compared to carbs or fats. You don't have to eat a ridiculous amount of meat in order to get an adequate amount of protein either. With the convenience of whey protein achieving a satisfactory amount of protein is a lot easier, whey protein is a powder that you can easily mix with water, yogurt, oatmeal, and a number of other combinations to create a quick and easy snack!

Next let's take a look at carbohydrates – there's a lot of confusing information about carbohydrates out there currently. If you grew up in the 80s I'm sure you remember that carbs were considered the staples of any diet; bread and grains were even at the bottom of the food pyramid, with a suggested 6-8 servings a day! Now I'm not saying bread and grains are bad for you, but these need to be consumed in moderation in my opinion. Other sources of carbohydrates like whole grains, beans and legumes are also very good alternatives because they don't spike your insulin levels. Heavy spikes in insulin will make your body more prone to store fat, and if you're looking to improve your body composition we don't want that!

Lastly, let's discuss fats. There's a lot of fat free foods laced with sugar that are considered a healthy alternative to sweets, or that they are okay to eat regularly, because they don't have fat. This is not the case! Here is something many of my readers and clients have found ground breaking, or at least very surprising -- fat is actually not always the cause of gaining weight or becoming fat! This truth might be especially surprising to those who grew up during the 80s when fat was considered evil.

Well, here's the raw deal, sugar is the cause of diabetes and obesity. I encourage clients to create a diet that consists of lean meats, plenty of vegetables, and complex carbohydrates in moderation, ie sweet potatoes, oatmeal, brown rice, ect. Also, ingredients such as cheese, guacamole, nuts, olive oil aren't bad at all, these sources of fat are generally heart healthy and have a decent amount of protein. This isn't a free pass to smother your food with cheese. Like most things in life, moderation is key.

That's it for now stay tuned for more tips and thoughts on fitness!

Yours truly,

Andrew Bora

Contest Prep 2010: A Retrospective

I'd like to start out by thanking all of you that have read my blogs and supported me over the course of the last several months. You have helped make the last 12 weeks the most exciting period of my life, for that I am very grateful. Now, after two back to back competitions I can relax at last!

Both contests had some great competition, I took second place in the Novice Men's class at the NPC Natural Midstates on the 13th. Even though I had my eye on first in the novice, this second place finish actually raised my confidence for the following weekend. I decided to sign up for the cross-over, allowing me to step on stage in both the novice and the open - I wanted to see how I fared with the veterans of the sport! There were six competitors in the novice and nine in the open. I entered expecting to place among the top five in the open - some of these guys had many years of experience on me! Anyways, I couldn't have made a better choice. I ended up taking home first place in both the Men's Novice and Men's Open! To think I had ever doubted that I should compete at the Open level!!



I imagine the majority of people would not find my lifestyle appealing, one of the reasons there are so few competitors in this great sport. This experience has truly taught me to expect and demand 110% of myself, in all aspects of my life - which is why I love this sport. I am convinced this ability, to constantly demand everything of yourself, has a great physiological carryover that reaches far beyond the gym walls. A lot of people might view bodybuilding as vain; however it's a sport where one dedicates oneself to self-improvement, mental fortitude, edification, and perseverance. I don't see anything vain about that!

I'm grateful for all the great people in my life that have helped and supported me along the way, one of these individuals is Stacy Steinberg, a holistic educator and coach. Stacy, a Chicago native, was kind enough to supply me with Kangen restructured alkaline water for over thirty days approaching my contest. Alkaline water has a number of benefits, among them antioxidants, deep hydration for our cells and have a safe way to cleanse acidic waste and strengthen the immune system. Also, because of it's molecular structure Kangen water is more hydrating than tap water. This enables you to recover faster and more efficiently, which I can certainly attest to. One of the most remarkable things about the water was the that I was able to drink nearly three gallons a day and not feel bloated at all! When I drink that much tap it almost becomes a chore, and I'd feel it sloshing around in my stomach. I'm excited to announce that Stacy is extending a complementary 30 day trial of Kangen water to all my readers!


For more information and the science behind Kangen water contact Stacy at: stacysteinberg18@gmail.com

simpletruthwater.com or call her directly at 847.845.6068!

Also, a special thanks to Drew and EFWEAR and my good friend Edgar Reihl for his support and awesome photographs!

Thanks again for following, hope everyone had a great Thanksgiving - I certianly did!! Stay tuned for updates on my off-season training and new developments!

Andrew Bora
Corrective Exercise Specialist
NASM CPT & CES
Borafitness.com
312.685.5565

2.5 Weeks Out!

The last few weeks have brought many exciting and new opportunities and friendships. I am truly blessed and honored to have so many supportive and generous people in my life. My heart is filled with gratitude and enthusiasm each and every day.

My contest is rapidly approaching on the 13^th, I've been so involved with the community and projects that it just occurred to me recently it's been nearly a month since my last blog entry – I'm here to fill you in!

Since six weeks out I have slowly and reluctantly lowered my carbs from 150g on most days to 100g most days. I was able to maintain weight loss at 125g for a couple weeks, but now were down to the nitty gritty! I even lowered my protein ever so slightly – instead of multiplying my bodyweight by 1.5, I multiplied my lean body mass by 1.5. Okay, so that's a difference of five pounds at this point, but hey 50 calories is 50 calories!

Most days look like this:

262g/protein

100g/carbs

50g/fat

Total: 1898 calories

This week is the first that I'll lower my weekly weight training sessions from five to four, knocking off one leg training day in favor of cardio. Now my training split is as follows:

S: 45 minutes cardio

M: Legs (Refeed) 45 minutes cardio + 30 minutes walking

T: Shoulders/traps -- 45 minutes cardio

W: 30 minutes High-intensity interval training + 45 minutes walking

Th: Chest/Back -- 45 minutes cardio

F: Biceps/Triceps -- 45 minutes cardio + 30 minutes walking

Needless to say a lot of work on very little calories! I've lowered my total training time on most days from about 75 minutes to 45. Although, my volume has stayed relatively high. I'm still able to accomplish 20-25 sets in that time frame by pushing myself with shorter rest periods, I will proceed to do 45 minutes of cardio after weight training. Usually, I'll aim to keep my heart rate between 140-150 bpm and alternate between using an elliptical, cycling (outdoors weather permitting), and high-incline walking.

2-3 days of the week I'll incorporate HIIT (high-intensity interval training), a lot of people asked me which is best for fat-loss. I've mentioned previously that they both have very distinct advantages, therefor why not just do both?! In addition, I'll add a thirty minute walk in the evening every other day and include twenty minutes of posing practice. Posing was something I overlooked entirely my first show, I still have a lot of work to do on it but I'm getting better each day and that's what counts!

Side notes:

-My refeeds have been reduced from 300-253g/carbs to 240g.

-This weekend I will switch legs from Mondays to Saturday; the logic is that if I give my legs a week off before stepping on stage they will become more defined and striated.

-Stay tuned for pics!

I'll end with a quote from Thomas Paine:

"The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value.”

Questions or comments?

andrewbora@live.com

borafitness.com

Leg Training Overview

By request, the following is my leg routine. 
**Note all exercises are preceded by 2-4 warm up sets.

Monday:
A) Front Squats OR Back Squats - 3*3-5 -- near maximal weights
B) Deadlifts (Conventional or Romanian) - 3*3-5 -- near maximal weights
C) Hack Squats OR Leg Press - 4*6
D) Standing Calf Raise 4*8
E) Seated Calf Raise 4*15

Thursday, Super-sets day!
A) Back Squats - warm up, 3-4*10
B1) Hack Squats - warm up, 3*12
B2) Split stance smith machine squats - warm up, 3*15
C1) Quad Extension - warm up, 3*12
C2) Prone Leg Curl - warm up, 3*10
D1) Standing Calf Raise 4*8
D2) Seated Calf Raise 4*15


My legs have historically been one of my weaker points, my calves more specifically. I must train them accordingly and with intensity. Once my calories become low, I will condense my weight training to 4x a week (instead of 5x) and reduce my leg training to 1x a week.

6 Weeks Out!

The last week has shown improvements, I have continued to supplement with BCAAs and have been very satisfied with my progress. I created a video displaying my mandatory poses, that shows where my conditioning is thus far – while I'm satisfied with my definition I will have to work on my skills at posing and showcasing my attributes. Posing is an easy aspect to overlook, but just as important as my diet and weight training. Overall, I'm gaining confidence each day and believe I will be a serious contender for the overall novice title.

I have slightly reduced my fat intake, and my protein and carbs have remained the same for the interim. Originally, I have increased my carbs on Mondays, the day I train legs heavily. Now that my bodyfat has decreased, I will be adding slightly more carbs for my second leg day on Thursday. Currently they are as follows:

-275 grams protein

-150 grams carbs

-50 grams fat

I will be consuming 300/carbs on Monday and 225g/carbs Thursday – on these days my fat intake will be slightly lower to compensate for my increased caloric intake. Moreover, my training split has remained consistent – the only change I have made is that instead of focusing on quad dominant movements one day and hamstrings the next, I train them both with equal zest both leg days. Generally, I will lift heavy on Monday, and higher reps and volume on Thursday. 

Here's a quick look:

Sunday: Off (High Intensity Interval Training)

Monday: Legs (Refeed)

Tuesday: Shoulders/Arms (High Intensity Interval Training)

Wednesday: Off (High Intensity Interval Training)

Thursday: Legs

Friday: Chest/Triceps (light cardio)

Saturday: Back/Biceps (light cardio)

Click here to view my youtube video of the week!

Thanks for reading, look for more blog updates and videos to come in the near future!

Questions or comments? You can reach me at andrewbora@live.com

7 Weeks Out!

It's been a couple weeks since my last update, I have made a lot of changes in my diet and training since then. After much deliberation and careful consideration, I have reduced my meal frequency to 4 meals per day. Right now I can hear my clients saying “Andrew, you have always encouraged me to eat 6 meals a day to promote protein synthesis.” While it is correct that the body stops synthesizing protein every three hours; in a great caloric deficit, the constant supplementation of branched chain amino acids throughout the day can prove more useful than constantly eating small amounts of protein every couple hours. Here is some information from Dr. Layne Norton, about the importance of leucine; one of the three ingredients in branched chain amino acids:

“It has been shown that in order for protein balance to become positive post workout, dietary protein, specifically the amino acid leucine, must be consumed and protein balance will remain negative until it is consumed.^3,4

Leucine is one of the three branched chain amino acids (BCAAs) and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has about a 10 fold greater impact on protein synthesis than any other amino acid!”

For more information on Layne, I'd highly recommend his inspiring video Unleashed: http://www.biolayne.com/

Branched chain amino acids are even more critical when on a low-carb diet. At first I was on the fence to try this new approach, I've been in the habit of eating small meals every 2-3 hours for the last several years. Originally, it seemed daunting to eat nearly 70 grams of protein – 25% of my daily allotment – in one sitting. It has proved to be a much easier approach and it is actually quite satisfying. I don't have to prepare as many meals and my strength levels have remained high. In addition, I've begun preforming cardio on a daily basis – generally post workout, either steady state cardio or high intensity interval training.

My daily macronutrients intake over the last two weeks have been as follows:

275 grams protein

150 grams carbohydrates

60 grams fat

I've lost three pounds in the last two weeks which is ideal – any more would be over doing it. I simply take half of my carbohydrate allotment in the morning before my workout, and the other half afterwards – for evening workouts I make minor adjustments and have a small serving of carbs in the morning. My protein and fat is evenly distributed throughout my four meals.

Here is a quick look at my schedule:

8:00 – Meal 1
10:00 - 2 scoops BCAA
11:00 - Lift/cardio
12:30 - Meal 2
2:30 - 2 scoops BCAA
4:30 - Meal 3
6:30 - 2 scoops BCAA

7:00 - low intensity cardio
9:00 - Meal 4
10:00 – Bed

Here is a sample day from last week:

*Ratio is protein/carbs/fat

Meal 1: Whey protein, 62 grams oatbran, 40 grams oatmeal, 113g cottage cheese, 1 egg, 4 whites, fish oil – 70/75/16

Meal 2: Whey protein, can of tuna, 60 grams oatbran, banana, fish oil, 14 grams almonds – 75/71/14

Meal 3: 8oz Angus beef, 8oz Broccoli, 113g cottage cheese – 64/3/10

Meal 4: 6oz cottage cheese, 33g casein protein, 1 whole egg, 1 egg white, 24 grams peanut butter – 64/6/18

Total calories: 273/155/58 = 2,234 calories.

If I can continue to loose 1.5 pounds each week I will be able to reach 175 pounds the week before my competition on November 13^th. I'm right on schedule as far as fat loss is concerned, although I have very little wiggle room and will need to strive to hit my calories on a day to day basis.

Questions or comments, you can reach me at andrewbora@live.com