Truth About Calories; Keto, Intermittent Fasting, Macros, IIFYM, Eat by Color, and Any Other Approach to Nutrition

Truth About Calories

Calories are a unit of energy.  From the Law of Conservation of Energy we know energy can not be created not destroyed.

Applied to the human body if you eat a surplus of calories over the calories you spend you will gain weight.

Eat a caloric deficit relative to the calories you spend you will lose weight.

Energy balance means that which comes in has to go somewhere.

It does not matter when the calories are consumed.  What matters is how many calories are consumed and how many are spent.  This is the TRUTH in Calories.

orry Intermittent fasting folks but you are not rewriting the laws of physics.  Plus if you do not eat between 9:00 PM and 6:30 AM is that not fasting?

Once caloric energy balance is managed a discussion about where in terms of macros...carbs, protein and fat calories come from can be had.

But how many calories are consumed and how many are spent comes first.

  • This is KING for fat loss or fat gain.
  • This is KING for weight loss or weight gain.
  • There is NO skipping this.

So whether you are following Keto, Macros, IIFYM, intermittent fasting,Eat by Color, IM or any other approach to nutrition contrary to what you may think it is as simple as calories in equal calories out.  A surplus will be stored as fat and deficit will come from fat.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

#1 Secret to Getting Fit Over 40

#1 Secret to Getting Fit Over 40

START Where you Are, Not Where You Are Going, but Most Importantly START!

“I go Gung-Ho and jump in with both feet.  It is tough and overwhelming, so I give up.”

This is equivalent to training for a marathon.  You have not run in years and on day 1 start with a 10-mile run.

You know how this ends, and it is not after a 10-mile run. Most would be lucky to run 1 mile.

The SECRET is simple and as follows:

START Where you Are, Not Where You Are Going, but Most Importantly START!

Avoid getting paralyzed by what would be ideal and just start.

If you have not exercised in years, or ever, start by just moving more.  Park at the back of the lot at work, when shopping and running errands.  Set a goal to walk 3 days per week for 20 minutes. Simple and attainable.

The walk is a reachable goal.  It is FREE and you do not a membership anyplace to do it.  Reaching your goals will be motivating and will encourage you to keep going.  Compare and contrast that to jumping in feet first going to the gym every day for weights and cardio.

Grab the simple victories by setting the goal of walking and following through.   Build an “I CAN do this mindset.”

Don’t forget that fad diet you jump into with both feet.  The diet is not going to work either.  Instead cut back on some of the bad food.  Keep it simple and doable just like with exercise. Grab some victories with food and use it to build that “CAN do it” mentality.

I time build on the can-do attitude and use the motivation to challenge yourself more with exercise and nutrition.

START Where you Are, Not Where You Are Going, but Most Importantly START!

(Need a Plan of Your Own)

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Overcoming Obstacles on the Way to Losing Over 50 Pounds

2014 My Breaking Point

My weight was at its highest (notwithstanding two back to back pregnancies). I was diagnosed with a pre-cancerous colon polyp.  My youngest daughter was granted a wish through the Make-A-Wish Foundation and I did not want to be photographed overweight and out of shape.

I decided to get serious at the gym.   I worked with a trainer and nutritionist.  I was put on a structured meal plan and had to learn a whole new way of life.

Failing is Part of the Process

I tried and failed SO many times, I lost count.  I lost faith in my ability to gain control over my weight.  This changed when I started working with a trainer and nutritionist.  I learned important (yet simple) tactics for achieving success.

Overcoming Obstacles

The biggest obstacle was learning to eat.  I had already tried every fad diet out there, including starving myself. I was never successful.  Eating 6 times a day was foreign to me!   There was no way I could eat that much, and lose weight.  I cried the first week and struggled to eat 6 times per day.  I kept at it.  The more consistent I was with nutrition the more the weight seemed to just drop off.  It was working.

My Plan

I lifted weights 3-4 times a week, performed cardio 3 times a week.  My workouts are intense using a progressive overload approach to training.   Fad diets are behind me.  I follow a very structured and balanced nutrition plan that included nutrient-dense foods.

(Need a Plan of Your Own)

 

A Role Model Helping Others Reach their Goals

Becoming healthy has done amazing things for me.  My esteem and confidence in general have improved. I am a role model for my teenage daughters.  After losing over 50 pounds and I reached my ideal weight.  Next I had the confidence to step on stage in 4 amateur bodybuilding competitions and earned the chance to compete nationally.   Today I have a sports nutrition consultant certification and share my experience and knowledge with others!

Michelle Meyer

IG:  @mcmcolospgsfit

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Getting out of the diet box, cheat meals, and eating clean. What is balanced nutrition anyways?

Getting out of the diet box, cheat meals, and eating clean. What is balanced nutrition anyways?

Long terms success with nutrition occurs when you stop telling yourself what you can not have.  When you finally focus on all that you can have things will start to change.

When you get food right... you get health, wellness and weightloss.  Sure you have to manage how many calories you eat.  The key word is manage and not fixate and obsess over them.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

How I am Fighting Aging and You Can To

Fighting Age and How to Make 40 the New 20 and 50 the New 25

Protein in the Jelly

Part of Aging or So the Doc Said, How I am Fighting Aging

Fighting Age and How to Make 40 the New 20 and 50 the New 25.

There were two then three dots on the wall. I was sitting in a class room updating a certification over the weekend. On the dry erase board, three dots. I looked at the walls to the left and right and there were the dots.

The following Monday I got an appointment with an ophthalmologist friend.

Doc checked me out and said you are fine. “Are you 40 yet? You have protein in the jelly.” He went on to explain this is part of the aging process and amino acids are in my line of vision. Or something like that.

I heard one thing…. You are getting older. The thief, age, was beginning to steal from me.

Next, age attempted to take my ability to get up off the floor. Seriously. I was kneeling on the floor with my kids and started to stand up. I started the old man grunt and push off the knee with my hands.

Unlike changes in vision, balance, posture, hand eye coordination, mobility and flexibility do not have to fall victim to age. They are use it or lose it.

I now incorporate training maintain these things age would like to steal. I still train somewhat like a bodybuilding but include functional training. You should as well.

Want to fight aging and need a place to start? If your current existence is sedentary… you sit in a car to go to work, then sit in a cubicle or office and then sit in the car to sit at home on your phone watching TV… just get moving. Start with a walk. No cost and it can be done anywhere.

Fighting Age and How to Make 40 the New 20 and 50 the New 25

My training looks like this (click here to get a complete program for yourself)

3–6 days per week for 20–45 minutes

Chest and Back (Push and Pull)

4 Exercises of each

8–12 Reps

Supersetted

Arms and Shoulders

3 Exercises of Each

8–12 Reps

Super or Trisetted

Legs

6–8 Exercises

6–20 Reps

I will train each of the above at least once per week.

In between those days I will do some functional training focused on fighting age.

My Functional Training

Shoulder Rehab Prehab

Trap Bar Deadlift

V Bar Pullup

Med Ball Goblet Squat

DB Lunge

Heavy Carry

One set of 10–15 of each, rest then repeat 4 more times. Basically, a giant set.

Step Up

Step Down

*Note done on a foam covered box in the video. I do them on a boxing heavy bag on the floor. Why? The heavy bag is somewhat unstable and allows me to work in some balance.

Dead bugs 12 Reps

Plank 30–60 Seconds

McGill Curl Up 12 Reps

McGill Walk Tall Like You Own the World 15 Yards

Superset and repeat 3–10 Times.

Years continue to pass, there is grey in my beard and the protein is still in the jelly. I am actively fighting age and you should to.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

I Lost 80 Pounds and My Confidence is Soaring

Time for Change

My breaking point was being diagnosed with Type 2 diabetes 5 years ago.My liver and kidneys were failing.  If I did not change my bad habits I would need mediation and dialysis. I made a deal with my doctor to give me some time to change my life around.  I didn’t want to go on any medications or dialysis at 25.

Obstacles

I quit smoking cold turkey and drastically changed my eating habits while fighting cravings.  My blood sugar was checked all the time and learned to meal plan. It was frustrating, I was way out of my comfort zone. There were times I felt completely sick.   My body was detoxing the chemicals I was putting in it for so many years.

I have triedMANY different dietsand exercise programs. Some worked, some didn’t. It’s constant work. I learned what worked for me and when to change something in my diet or workouts. I did research and trial and error.

My Plan for Change

For exercises I did 2 hours of cardio 6 days a week on the treadmill, elliptical, stair master, along with high knees, jumping jacks, and football drills. For weights the Push, Pull, Leg and leg day. I changed my workouts every 3-4 weeks.  I increased my weights weekly.

The 80 Pounds Lighter More Confident Me

Being stronger has made my life better.  I will be around for my kids.  I feel I have purpose. I have found something that I am confident and great at.  It gave me my new career path ( Personal Trainer).

I have confidence in myself that I never had before.  My kids have seen how hard I’ve worked to get healthy.  They have watched me train and not give up.  I have met some amazing people in the process.

I have lost is 80lbs.  I am proud of all that I’ve accomplished and the person I am today.

Do you have a Strong Story to share?  Message or email us!

ray@fitworkz.com

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Ouch My Knees and How to Make the Pain Go Away

Ouch My Knees Hurt

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel Like 20!

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel like 20!

You come from the factory with two knees and no spare. You better care of them. The cost of not doing so is feeling every bit of 50.

Once middle aged your knees have some miles on them. The knee joint can start pop, creek, crack and hurt.

If the hurt is great enough you will live to avoid activities that cause pain. Which really is not living and certainly does not feel like 25.

Step 1

Get new shoes every few months. Even if they look brand new replace them. You cannot see the inside of the sole of the shoe that can be worn. Especially true of gym shoes only worn indoors.

The material inside the sole of the shoe breaks down creating an imbalance about the knee joint. Imagine opening and closing a door that has a screwdriver stuck in the hinge. Same thing when you wear shoes that are worn out.

Expert Tip:

Do not demote those shoes to cleaning, yard work or anything else. Throw them out. New shoes are cheaper than new knees. Feeling like you are 25 is priceless.

Step 2

If you are carrying a few extra pounds. Get rid of them. Simple. Lose the extra weight.

Step 3

Learn and do exercises that restore balance to the knee joint. In lay terms removing the screw driver from the door hinge. Add the program below to your weekly exercise routine and stop doing things that aggravate the knees.

Help those 50 year old knees feel like they are 25 with this program.

Execute 2–3 times per week.

3 Sets of 10 Reps of each exercise

Step Up

Step Down

2 Leg Concentric 1 Leg Eccentric Leg Press

Limited Range of Motion Leg Extension

Quad Set (hold for 30–60 seconds)

Do these things and start feeling like you are 25 and get out and start living.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

How to Build the Ultimate Home Gym

How to Build the Ultimate Home Gym

Build the Ultimate Home Gym

As a former gym and training center owner I have been asked numerous times what I would put in a home gym.

Here is the list of equipment to build the ultimate home gym.

  • Squat rack ($800 though I would have a local shop fabricate)
  • Powerblocks 0-90 lbs ($1300)
  • 3-6 Kettlebells 10 lb, 20 lb, 40 lb something like this... one of each weight or a pair of each. ($350)
  • 1 Olympic Bar with 1 set of bumper plates 2 10 lb, 2 25 lb, 2 35 lb, 2 45 lb. All plates full olympic plate outside diameter (Bumper Bar Set $668)
  • 1 Echo or Schwinn Air Dyne style Bike ($750)
  • 1 Rower ($1200)
  • 1 Erg Maybe? ($700)
  • 1 Tractor Tire (donated by tractor dealer or implement company)
  • 1 Sledge Hammer ($25)
  • 3 Slam Balls 15 lb, 30 lb, 40 lb ($250)
  • 1 Hex Bar or Trap style Bar ($100)
  • 1 Land Mine with Handle ($130 though fab shop could make them)
  • 1 each of 12" Box and 18" Box...  though box jumps are NEVER allowed (can make these at home and if they are Line X’d they will last forever)
  • 1 Adjustable Bench
  • 2-4 ¾ inch thick barn stall mats ($30 each)

The prices listed above are for brand new.

Most of this equipment can be found used on Facebook marketplace or craigslist for a fraction of the price.  As an example, I purchased a set of commercial Powerblocks from 5-90 lbs for $500.

I have the equipment listed above in my own home gym. It is the right equipment to get a quality workout at home.

Set up a time to consult with the author.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

Secrets to Eating Right and Training While Traveling

After losing over 60 pounds I took a job in sales and was scared to death I would gain the weight back.  Here are my secrets to maintaining my lifestyle and with it my weight while on the road traveling.

4 Secrets to Traveling and Eating Right

  1. Breakfast. If the hotel offers a free continental breakfast

grab a piece of fruit and a yogurt or a couple of hard-boiled eggs with

whole grain toast.   Pack your shaker cup and a few baggies of protein before you leave.  This is your plan B.   Have a shake on the way out of the hotel.

  1. Snacks. Gas stations are great for snacks. They all have jerky, protein bars and mixed nuts.Grab one or the other and a bottle of water or diet beverage and get

back on the road.

Note: When you top off the tank of the rental car enroute back to the airport, gas stations are a great place to get a snack. They are also a third of the price of food at the airport.

  1. Lunch. Grilled chicken breast salad.
  1. Dinner.Largest piece of red meat on the menu, salad and a side of vegetables.  Ask that they hold the bread basket.  Funny, but when you order the 8 oz filet medium rare, the salad and vegetables no one is aware you are watching what you are eating.

4 Secrets to Traveling and Training

  1. Get your workouts in before you travel. Plan your off

days for your travel days. If you are going on vacation and will be gone

for an extended period of time, plan a week or so off from exercise. You

will return full of renewed enthusiasm to be back training in the gym.

  1. Most hotels have some type of equipment. Call ahead or check online if your hotel has an exercise facility onsite. If there is cardio equipment, start your day with 20 minutes of High Intensity Interval Training.  If they have machines do a circuit.  Three sets of ten repetitions of each exercise on each machine, rest 30-60 seconds between sets.
  1. Call the hotel and ask about local health clubs. Sometimes

they are even able to secure a free gym passes to local facilities.

  1. Hit the road. Some vacation destinations are great places to put a few

miles on your walking or running shoes while seeing the local sites. Just make sure

your route is safe. In fact, some communities have running tours, so

you go for a run and see the sites. Grand Rapids, Michigan is one such

locale.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

#1 Step to Success is Failure!

#1 Step to Success is Failure!

There is no question failure is many of the steps in the staircase to success.  There is no skipping it.  If you are going to be successful, you are going to fail. And you are going to fail a lot.  Ask anyone one that has been successful, there is always a backstory littered with failure before success.  Climbing the steps to success takes time, and many of these steps will be failure.

Failure, when used in the proper context is a competitive advantage.  How? Easy.  Your competitors will evetnaully fatigue and tire after so many failures.  They will succumb to the failure and give up.

Success lies on the other side of just one more try.  One more iteration.  One more phone call.  One more email.  The one that keeps getting up, tries one more time or alters the approach and carries on just a bit further often finds success.

Keep this in mind. When the obstacles are piling up. When you are starting to get tired and questioning the reason to carry on.  Carry on.  Keep grinding.  Stand back up and keep going.  Remember your competitors are growing tired of failing.  They are going to cave and give up.  Use this to your advantage.  As long as you persist, one step at a time you will climb the steps to success.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong