Kevin Strong is a Fitness trainer in the MD, DC, VA area - and his resume packs quite a punch. He has been in the field of fitness for nearly 20 years! . He is a nationally recognized fitness trainer, former bodybuilder, and model - and he owns his own fitness center called Strong Results. Kevin has even written a book called 7 Steps to Sexy! How do the celebrities do it? Here's what he had to say.
Maya Tyler: Ok so spill, Kevin. What is the big secret? How can I eat and get abs like Rhianna?
Kevin Strong: Maya, moderation is the key. Often those who consume diet foods, fat-free foods, reduced calorie foods and diet soda, consume higher quantities during their one setting because of marketing ads and labels. We need to closely monitor our serving sizes. Generally, most look at the number of calories in a drink of container without multiplying the total serving size times the calories per serving.
MT : So what you’re saying is, my diet soda isnt so “diet” after all?
KS: Some diet foods contain sugar substitutes. In some studies, sugar substitutes such as aspartame, saccharin, sucrose have caused weight gains. This reasoning is related to increased insulin which leads to excess fat storage. Some animal study research has shown they can also lead to cancer.
MT: Ok, so what can I eat? What are some everyday choices a person can make to lose excess weight? Please don’t say fruits and veggies!
KS: Regarding meal plans there are three important components to consider.
- Don't skip breakfast. It's the most important meal of the day.
- Eating every 2-3 hours speeds up the metabolism. A fast metabolism burns calories while we rest.
- Fruit and veggie diets lack protein sources. Protein is very important for muscle building and repair. Other choices consist of turkey, chicken and fish and carbohydrates such as brown rice, whole grain pastas and bread.
MT: Eat every 2-3 hours?! There’s no way you’re doing that! You look absolutely fabulous, and the secret is eating more? Tell me what YOU do.
KS: Frequent meals consisting of 'good' calories fuels our bodies and gives us the much needed energy to function at a optimum level. Members at Strong Resultsalso eat frequently. I recommend small meals with protein, carbohydrates and 'good' fat such as flax seed oil.
For the most part, I eat the same foods weekly. I alternate my protein sources. It varies between chicken, fish, turkey ground and tuna. I don't eat beef or pork. My goal is to gain lean muscle while maintaining a low body fat percentage so I must consume a lot of calories each day to prevent muscle depletion.
My day begins at approximately 5 AM. I eat immediately after awakening and every 2-3 hours thereafter. Here's an example:
5 AM Protein Shake
7:30 Egg Whites, Wheat Toast, Fruit, Whole Grain Waffles w/preserves, Oatmeal w/multi-vitamin and 8 oz of water
10:00 Talapia, Brown Rice, Broccoli w/8 oz. water and flax seed oil
12:30 Chicken Breast, Sweet Potato, Romaine Lettuce w/ 8 oz of water
2:30 Post-workout shake
3:30 Turkey Sandwich (one whole grain bread), Sweet potato, broccoli w/flax seed oil and 8 oz of water
5:30 Supplement Bar
8:00 Chicken Breast, Brown Rice, Broccoli w/ 8 oz of water
10:00 Protein Shake
I purchase my groceries weekly and prepare my meals for the week each Sunday. I bake my chicken and fish and boil enough rice to cover 5-7 days, so it's really easy to do.
MT: Wow. I can definitely see how that would get Strong Results. (I'm still looking for the part where you mention chocolate chip brownies!) Thanks so much Kevin!
