Steve Young

Reveal Your Greatness Within

general fitness and weight loss

Long term weight loss – Transformation challenge program failure

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Watch this video to learn why short term transformation programs don’t work for permanent fat loss or long term weight loss.

Hi this is Doctor Steve Young, we will talk about why we do not do transformation contests or challenges to lose fat or to Long term permanent weight loss. If you are an athlete and lets say you want to run a marathon and that’s your goal. You want to have distance, you want to do things for a long time. Would you go to the gym and train to be a sprinter?

 

Probably not, because the ability to sprint, how your body adapts to sprinting has nothing to do with your body’s ability to run a marathon. If you have a sprinter, have him run a marathon he is not going to last. And vice versa if you take a marathon runner competing against a sprinter not going to be very competitive.

 

It’s a great analogy for you to understand why you should not do short term weight loss challenges. The actions that you are going to take, the mindset that you need to have and the behavior pattern that you need to have do not sustain weight loss. You will not be able to achieve long term weight loss or long term fat loss.

 

What to do for long term weight loss

 

Let me explain, if you are trying to lose as much weight as possible in the next 30, 60, 90 days. What would you have to do? Workout like a mad man or mad women, you have to make sure eating perfectly. Every calorie counts, you have to do everything right, you have to push your body to the limit.

 

Now some people might say its good to push your body and mind to the limit to give you that motivation. Here is the problem, all those thinking that mindset, behavioral patterns and actions are not what you need to keep that weight off.

 

weight loss work routineIf you want to lose as much weight as possible in next 30 days, that is very different than trying to lose that weight permanently. Right? One involves short term pressure, stress, getting it done where maintaining the body weight really means long term goals.

 

Doing it easily, doing it sustainablely. You can see that the sprinting and the long distance running or shot term weight loss versus maintaining the weight is very different.

 

Now what some people do those challenges say you lose that weight in the beginning and try to keep that weight off. That’s like saying let me train to be sprinter in the beginning and then switch to marathon running. It just makes sense to start training as marathon runner. Start off, train your body your mind, your behavior, your actions for long term weight loss.

 

Not short term and then however switched to long term, that’s mean all the time you spent doing short term stuff does nothing. Sure you lose X number of pounds on a scale and how many people you know lost weight and gain right back.

 

You wanna start off with the mindset and strategies go for long term weight loss. And that’s what we push, now those gyms will do those challenges, they get before and after pictures. Which gives you market make some look great.
I wanna challenge the gyms, how many of them have their clients lose weight and keep it off for years or decades.

 

That’s what we do. This is not a selling pitch, you got to realize that challenges sure they have their uses. If you have a wedding, you wanna look good for certain events.

Permanent weight loss – Starts from your mind

 

But if your goals is to lose weight permanently, I strongly encourage you to change your mindset. Don’t do challenges and transformations, sit down and map out a strategy for long term weight loss, for permanent weight loss.

 

If you are looking for those strategies, we have come up with a program that will help you. We realize that we cant train everyone in the area or in the country so we have strategies, mindset, training programs, what you need to lose weight permanently.

 

If you need more information, just look below click on that link and you will learn more about that program.

Dangers of dieting

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Not so most effective diet

Hey this is Doctor Steve, welcome to this video. I am going to talk about the dangers and serious side effects of dieting. I have so many clients for over past 2 decades and literally from talking to trainers from all across the country when I used to lecture.

 

What I am used to talk about is that my client is going to Yoyo diet. They drop weight and they gain weight. And a lot of time you do not hear the side effects of that. Off course the visual side effect is your cloths fit and your cloths do not fit.

 

Inside your body is however much more detrimental. See when you gain all that weight fast its stressful for your heart to refill all those capillaries, its all just so damaging for your heart to work extra hard to get the blood to all those new tissues the 10 pounds you just gained. Yes they need you transfer blood flow as well. You heart has to work that much harder.

 

And the last process severe dieting is typically associated with low calories and cutting tons of nutrients from your body. It lead your body deprive the nutrients. Scientifically you should never cut 20% of what your body needs.

Dangers of dieting

 

Now to make that simple math, lets say your body needs 2,000 calories a day to survive. That means you should never cut more than 400 calories and many diets cut way more than that. So I would say that stop dieting, follow a sound nutrition program and slowly change your mind set about food.

 

You wanna work on never having guilt eating the bad food. There is no such things as bad food. Right, chocolate, peanut butter, bacon, cheese sticks. Those might be some healthy or unhealthy choice but they are not good and bad.

 

So once in a while you can make an unhealthy choice and choose to eat unhealthy food and that’s okay. Right program should help you to get to that mind set and avoid the good bad, high low, dieting not dieting mind set.

Read more: Why diets do not work for long term weight loss

Its about finding balance, finding something you can live with and avoiding the extreme calorie cutting and then calorie gaining which puts excessive stress on your heart which deprives yourself from the nutrients you need to function. And it puts your body in a state of stress and inflammation.

 

In another videos I have talked about inflammations, chronic systemic inflammation is like the root cause of 80% of all the disease.

 

Anything from diabetes, hyper tension heart disease, Alzheimer’s, brain degeneration. Chronic inflammation exacerbates and causes most of those diseases. Hope this helps you, if you have more tips and need more information for health and fitness and I will post information about those topics.

 

To learn more about a unique program we developed that stops dieting and teaches you to lose weight without deprivation and guilt with “cheat” foods, click here to learn more

To help you, I have a book that will help you restore your metabolism below. Oh, you also get a free workout with it!

Muscle building

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How to build lean muscle

 

Welcome to this video, this is Doctor Steve Young. I am getting common questions about how to put on muscle. How to add muscle mass, so in this video I will show you some of the biggest, effective strategies you can use, right now to add muscles to your frame.

 

And I am talking about lean muscle not just sloppy muscle. The biggest thing you need is a caloric surplus. You need to eat more calories, let’s talk about the timings and the composition, the ratio of protein, carbohydrates and fats with this calories.

Best foods after a workout, after workout protein source for lean muscle

 

The best time is after workout, within 30 minutes you want to consume your largest meal. And this meal should have an ideal ratio of 3 carbohydrate to 1 protein. For eg: it would be 30 grams of protein and 90 grams of carbohydrates. And this is your one time you can have your sugary carbohydrates. Your bad carbs so to speak.

 

Your less healthy carbs you want to eat this time, things you typically would not eat may be like bread, pasta, fruit juices things like that. Well 30 minutes after work out this is the best time to eating your carbs.

 

Your body actually needs those carbohydrates to re fuel your muscles. And when you eat a high level or high level spike of carbohydrates produces insulin which on the daily basis you do not want too high. But after workout it is very anabolic, very muscle building.

Myth of building lean muscle:

 

So its going to hustle those proteins that you are eating into your muscles. So the common myth of eating lots of protein and low carbohydrates because protein gains you muscle and carbohydrates makes you fat so you cut carbohydrates that’s just absolutely not true. so after you work out, immediately no fat, 3 to 1 ration of carbohydrates to protein.

Lean Muscle building supplements

 

And really other than that is getting your supplementation’s, little tweaks you can do to your diet plan. I am assuming that you can eat in every three hours, less glycomates and less carbohydrates throughout the day. And in night switching to more fibrous carbohydrates like vegetables.

 

lean muscle building supplementsIf you are doing all that the next step is taking some supplements. May be adding 10 grams of Leucine immediately before you work out. May be 10-15 minutes before you work out. Its being show to minimize muscle breakdown while you work out and took your body in favour of building muscle.

 

So if you are doing both of those and you maximize your current intake to the next step. Everyone says you know eat casein protein before you go to bed, because it digests slow. Basically you need a slow digesting protein it does not needs to be casein protein. You can literally eat a steak, piece of chicken something like that to care your body through.

 

Protein at the middle of the nigh!

 

Now if you are really motivated you could get up in the middle of the night and drink a large protein shake, it does help. That’s kinda upto you, there is positive and negative. It does disturbs your sleep but if you are someone who gets up in the middle of the night anyway, have a large protein shake and go back to bed.

 

It does put your body more muscle building, more anabolic activity. So the three tips, remember is large, humongous, tons of carbohydrates, 3 to 1 ratio of carbs and protein immediately after you work out.

Protein shake before workout for building lean muscle

 

Try taking Leucine 10 grams before you work out and at night drink a protein shake. Just protein, does not matter any kind of protein…at night. If you incorporate those three things as long as you have the anabolic activity of extra calories you will put on muscle.

 

Now you cannot do all that and be in deficit, it doesn’t matter you will not going to put on lean muscles. I hope those tips will help you now if you want more information, look below there is some information in the website and you can learn more.

Health and fitness passion and current problems

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Health and Fitness has been my passion since high school… just 4 years ago ; )

Some of you may or may not know that there is a crisis in the health and fitness industry.health and fitness and muscle confusion

Americans continue to become more and more unhealthy and currently 66% of the population is overweight!!! Our medical professionals have largely become a system of treating symptoms (especially with drugs) with the exception of a few. It’s up to YOU to take control of your own health and fitness.

Misleading information on health and fitness

 

Now the drawback to this is that there is a crap load of bad information out there. Because the fitness industry is not regulated, so called “experts” are putting out information that can be extremely harmful. Granted, these professionals have the best intentions. They are not out there trying to intentionally harm you. It’s just that the level of knowledge to be a fitness professional is not regulated so their passions for fitness can sometimes lead to bad recommendations. Below are some videos with examples.

How to properly do TRX exercises

Hi this is Doctor Steve Young, in this video look how goes with TRX training. A lot of people doing movements here with improper technique and its crushing the lower backs. So I am going to go over a common trx exercise that people do in the gym with TRX bands for core.

 

So you will going to hook your feet in the bands and its very common that people do sort of these or both at the same time. When notice across the lower back, when you are doing this trx exercise your back is kind of rounding or twisting like this.

 

When trx exercises done properly your back should have no movements what so ever. Keep your core stable. It’s different than going kind of fast burning calories and feeling the burn versus doing it properly with core stability and no trunk or hip movement.

 

So that’s the difference between proper technique and improper technique. When you do it improperly and your spine is sitting on your pelvic crushing that’s more than 800 pounds of pressure crushing your lower back. Last thing you want to have a 800 pounds of pressure, like 2 NFL lineman standing on your lower back.
That much pressure with grind, so make sure you do it properly for your safety.

Here is a video about muscle confusion… the Biggest Lie Ever

 

 

What is muscle confusion!

In this video I am going to talk about something that is really passionate for me which is workout safety.
The biggest thing I have been seeing because of p90 access, this whole muscle confusion technique or concept. Now I can tell you from a physiological standpoint on how your body works. And believe me I have taught exercise physiology at master’s level. I pretty much know physiology like the back of my hand.

 

And to tell you the concept of muscle confusion, It’s sheer marketing. It sells because to confuse your muscles it’s the opposite that you really want. What you really want is your muscles to adapt, in fact if you look at the physiological defiant ion of injury is the failure of your body to adapt.

 

There is no sense to doing those training program where you confuse your muscles so they does not adapt. As a smart strength and conditioning coach I have trained top level athletes, UFC fighters, MMA fighters. It’s about plan progression not muscle confusion.

 

You want a plan progression of exercises that takes you from A to B, B to C, C to D and somewhere between you have rest, you have hard days, easy days, paradise in fact these are called non linear position. Science has showed It’s much more effective than straight liner position.

 

It’s all about plan progression and not confusing your muscles. This is the biggest pet people mind of fitness and training industry right now with whole muscle confusion thing. So make sure when you plan your workout is structure and plan with slight increases and responses whether it be for strength, more power or decrease rest time so you can make your work outs harder and harder.

 

Of course with easier workouts so you can make your recovery. That’s the proper way to construct your workout program for optimum results without injuries.

 

It’s my passion to shed light to this HUGE fitness problem and share some useful insight that you can use immediately to help yourself. If you have any comments, please post them and ask me. I’ll be more than happy to discuss what you think and what your needs are.