Protected: Chris Powell Explains How Phase 1 of The STAX Nutrition System Works
Protected: Chris Powell Explains The Importance OF Setting Nutrition Goals
Protected: Chris Powell Explains How To Begin Your Weight Loss Journey
Protected: Chris Powell Explains Why The STAX Nutrition System Works
STAX Nutrition System – How Phase 3 Works
In previous Posts I’ve discussed how both Phase 1 and Phase 2 of the STAX Nutrition System work. Now it’s time to explain Phase 3
You should remain in Phase 2 until you stop seeing or feeling changes in your body for a period of at least two weeks. At that point it is time to transition to Phase 3. In Phase 3 you will still begin your day (meal 1) with a portion of carbohydrate and protein. After that the rest of your meals for the day will consist of a protein and a fat. Remember that vegetables are optional and highly recommended at every meal. Don’t forget that you are allowed unlimited portion sizes of veggies. This is important during Phase 3 because eating extra veggies will help you to stay full.
During Phase 3 you’ll need to scale the intensity of your workouts back a little. You are reducing your carbohydrate intake and you may notice a drop in your overall energy levels, especially during workouts.
Stay in Phase 3 for as long and you continue to lose weight. Once you plateau in Phase 3 we’ve verified that your metabolism has slowed. This is due to the low calorie levels of Phase 3. At this point it is important to transition back to Phase 1. This will help to rev up your metabolism so you can continue to lose weight.
It takes a leap of faith to return back to Phase 1 because you are increasing calories. But it is an important step on your journey of losing weight. It is a step you must take.
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Note: We’ve utilized the STAX Nutrition program for almost 5 years with clients and boot campers. In fact, we’ve presented monthly nutrition seminars that follow the STAX principles. I’ve also been a fitness professional for over 17 years, so the exercise and lifestyle advice comes from an expert.
STAX Nutrition System – How Phase 2 works
The STAX Nutrition System is the best carb cycling program that there is!
Here is how Phase 2 of the Carb Cycling Program works.
Everyone should remain in Phase 1 of the STAX Nutrition System weight loss program for as long as long as they continue to see changes in their body. After two weeks without changes, switch to Phase 2. The first three meals of each day are the same in Phase 2 as they are in Phase 1; a protein serving, a carbohydrate serving and as always unlimited vegetables are recommended at every meal.
For meals four, five, and beyond (some people eat an optional sixth meal if they eat every 2.5 hours instead of every 3 hours, or have very long days), remove carbohydrates from the meal and add a serving of fat. So meals four and five should consist of a protein, a fat, and unlimited vegetables.
When you “Cross Over” mid-day to eating fats and eliminating carbohydrates, you will also cross over and use fat as energy during the second half of the day. This means you can expect to lose more fat during Phase 2. But here is the important part. You won’t lose the maximum amount of fat possible during Phase 2 if you don’t do and adhere to Phase 1 properly. Therefore be patient, trust the program, and stay in Phase 1 until you plateau. This means that you stop losing weight or seeing changes in your body during Phase 1. Then you can move on to Phase 2.
Enjoy all the weight loss you are about to experience during Phase 2. And remember to stay in Phase 2 until you experience a two week plateau.
Biggest Loser 2011 Week 10
OK this week there was a little hiccup on my prediction that Bob and Jillian’s team would continue to crush Brett and Cara’s team.
But there is an important weight loss lesson to be learned from this!
Weight loss isn’t a linear process. There are often bumps in the road and plateaus. Think of weight loss as at flight of stairs. You’ll continue to work your way downs the stairs toward your weight loss goal. So you should expect that you’ll have weeks when you experience the weight loss you’re hoping for. Other weeks the scale won’t move. These plateaus are part of the process, part of the journey. Your body is adapting to the changes and will respond by losing more weight.
I should have seen this coming.
In the previous episode the contestants went back home for two weeks. The red team struggled with environmental and emotional issues that caused the weight gain in the first place, and they struggled with the weight loss. While the black team did not seem to have the same struggles, and they rocked the weigh in.
So the black team was primed to have a “plateau” type week. While the red team was in position to show some really significant losses on the scale. In fact what they had done back at home is a little trick that I’ve used for years to help people bust through plateaus, EAT MORE!
Eating more really shocks the body, it helps to reset your metabolism. It’s typical for the body to adapt very quickly to dietary changes, lose some weight, then stop. By eating more calories your metabolism increases, then when you go back to “healthy” eating, so you start to lose weight.
So I gave away part of the ending. The red team won the weigh in.
Here’s what happened in the show to get to that point. Both teams had to pick a captain for the week. The captain would have to make decisions for the team during the week. Kind of an interesting idea. The red team selected Justin, he seems to be the natural leader, but I don’t really see why. But it was an obvious choice for the team.
The black team chose Marci, who is the only parent left on the black team from the original “couples”. She seems to have adopted the rest of the girls on the black team and has become sort of a mother figure, so that was an obvious choice.
They had to make 3 choices for the team.
1. Select only two people from each team to work with the trainers (everyone else is on their own)
2. Pick one person to prepare all of the food for the week
3. Select the order that people would enter the challenge for the week
Here’s how it went. Both captains seemed to make really good, rational choices. The red team was all in with every decision that Justin made. There was a little drama on the black team. One lady that was selected for the workout took it as an insult that she needed the extra help. Marci also selected her own daughter to sit out the challenge, and she didn’t take that well.
Both the cooks did great but they discovered how difficult it was to have responsibility and still find time to workout – WELCOME TO THE REAL WORLD!
Turns out that Marci made a good choice, as the black team won the challenge. The challenge was a sort of mud pit relay, which didn’t have any real consequence on the out come of the show. But the winning team won $6000, and money is always great!
So for this episode there were no real big twists. It was pretty straight forward. The team that loses the weigh in would have to vote off a team member. As you already know the red team won.
Marci had already made it clear that she would sacrifice for the “daughters” on the team, and it was clear that she would be voted off.
BUT HERE IS THE TWIST FOR THE WEEK
Marci lost the most weight for the black team, she had earned immunity. They couldn’t vote for her. No one saw that coming. Even Marci admitted that she never considered that as a possibility. And for good reason, Marci is the lightest person on the entire show. She only weighs 167lbs. and she dropped 5 lbs. to get to 162 lbs. Plus she’s 49 and everyone else on her team is mid-20s to mid-30s.
SIDE NOTE: No more excuses for middle age women who weigh under 170 pounds to not reach their weight loss goals.
Marci is ROCKING IT!
So they voted off Sarah, who happened to switch teams last episode to avoid being voted off by the red team.
Now for the quotes of the week.
1.” The only person that is going to stand in your way is you”
2. “I have to fix what’s broken”
3. “Your journey is to take care of yourself”
4. “I cant quit, no matter how hard it gets, no matter how many times I get knocked down”
5. “I forgot to take care of me”
See you next week!
STAX Nutrition System – How Phase 1 Works
The STAX Nutrition System is the best carb cycling program that there is!
Here is how Phase one of the 3 Phase carbs cycling system works.
Phase 1 is designed to reset and boost your metabolism to its full potential for weight loss. Maximizing your metabolic potential (the calories you expend during a day) is vital to weight loss. If you have excess weight that you are interested in losing then your metabolism is most certainly not functioning optimally. The reason for this is that you have gone through extended periods of time not eating enough.
Most people who are over-weight have gone on and off of diets (Yo-Yo dieting). What happens when you do that is your metabolism slows down while you are dieting. Then you either reach your goal or decide that the diet isn’t working for you and you go back to eating the way you used to. The problem with that is your metabolism is now slower than when you started the diet. The end result is you will gain back the weight you lost even faster than you lost it.
Another way to slow down your metabolism is to be a chronic under eater. A chronic under eater is someone who is always avoiding eating and can’t understand why they continue to gain weight. Here how that works. To avoid gaining weight you either skip meals or eat extremely small portions to avoid weight gain. This will guarantee that you’ll have the slowest metabolism possible.
But how do you gain weight? Once or twice a week you attend a social event and eat normal portions. You figure you’ve been good all week, what can one meal hurt? Since you’ve been eating so little during the week, your body is in starvation mode. In an effort to prevent starvation your body stores all the extra calories you consume during that meal as fat.
There are two important steps that will help you to reach your full metabolic potential.
1. Eating proper portions
2. Eating frequently throughout the day (5-6 meals)
By eating proper portions you will guarantee that you won’t gain weight. If your portions are too large you will certainly gain weight. If they are too small your will begin to slow your metabolism and eventually you’ll experience weight gain. Eating frequently throughout the day will help regulate your blood sugar, insulin and the stress hormone cortisol.
Regulating your blood sugar and insulin will help fend off hunger and reduce the likelihood that you make bad food choices. When your cortisol levels are high your body stores much more of the food you eat as fat. You want to avoid that at all cost.
The purpose of Phase 1 is to maximize the weight you will lose during Phases 2 and 3. But here is the good news. You will still lose weight on phase 1. So it’s a win-win scenario for you!
Biggest Loser 2011 Week 8
OK this is my second post on NBC’s show The Biggest Loser. But I’m a quick study so I think I’m pretty much up to speed.
The big deal this week is that two, not one person, will be eliminated from the show! Here’s the deal. One person would be eliminated the regular way. The team that lost the weigh in would have to vote someone off. But a second person would also be eliminated from the show. That would be the person who lost the least amount of weight. The Biggest Loser people called this “falling below the red line”.
No were talking! This is the show I’ve been waiting for. It make so much sense to me that the person who performs the worst should be eliminated. But there were two things that resulted from this, one annoyed me and the other really kind of pissed me off!
The first thing that annoyed me (and it might have annoyed you too), was the “red line”. It seems obvious that no one wanted to get voted off, so the trainers used “the red line” for motivation throughout the week. The end result was that for about 45 minutes the trainers on the show seemed incapable of saying any thing other than, “there’s a red line this week” or “don’t fall below the red line” or “are you going to fall below the red line?” and the succinct “red line”. Anyway they all said “red line” more times in 45 minutes that you would think would be humanly possible. It was distracting and annoying.
Now for what pissed me off!
Disclaimer: I don’t have children.
Clearly the “red line” was intended to motivate the contestants to put forth their best effort that week to avoid elimination. And that is exactly what I thought was going to happen. But it didn’t. If you remember from my post last week, this season is The Biggest Loser, couples. Most of the couple are parent/children. It turns out that three of the parents sabotaged their own success to ensure that their child would remain on the show.
It was emotional and somewhat inspiring to see parents sacrifice for their children, I’m sure it is instinctive behavior for all parents. (Remember my disclaimer), But it totally pissed me off!
There are several reasons why.
In this episode, not putting forth your best effort was rewarded, and that should never be the case.
If you don’t take care of yourself, you are not going to be capable of caring for others. Sure, in the short run you’ll be able to care for your kids, but once your health fails you, you’ll no longer be able to care for anyone.
The reason that the children(on this show they are all adult children) in the show are overweight, is because they followed the example of their parents. The parents need to change their behavior, lose weight, and improve their health every bit as much as their children.
Nothing will have a more positive effect on others than leading by example. Putting forth less than your best effort is a horrible example!
The good news is that two of the three parents that sabotaged their results are off the show, as they deserve to be.
Now for the quotes of the week (actually paraphrases, I tweaked them a little so they make sense and are a little more motivational).
“You can do whatever you want to do, the key is you have to want to do it”
“You’ve got control of right now”
“Get out of your own way and accept that you can do it”
“You health is worth fighting for”
“Regardless of what’s in front of you, give everything you’ve got”
“You are not in this battle alone”
“I want to be happy”
Even though I was a little disappointed on some aspects of the show, it does provide for some great quotes. The next episode the contestants go home and are back in the real world again. I’m really looking forward to next weeks episode, because the “real world” is where you live. We’ll see how they do.
See you next week.
