About Dr. Bret L. Emery Expertise I am available to answer questions of diet and exercise, as they apply to losing body fat and gaining muscle mass. I especially enjoy the areas of motivation, goal attainment and relapse prevention. I believe the path to lifetime weight maintenance is paved with good nutrition and physical activity/exercise, so I am best suited to answer questions focused on these topics. An associated area of specialization is stress reduction and relaxation training as it relates to metabolism and body weight change, so questions in this realm would also be appropriate. If you would like to learn more about me please visit www.doctoremery.com.
Experience I have been specializing in behavioral approaches to weight reduction for 17 years. I am the clinical director of weight reduction and physical conditioning facilities in Florida and Georgia, and currently reside in Alpharetta, Georgia. I also operate a web and phone based weight loss consulting service at www.doctoremery.com. I have developed a patented method of measuring the human body that provides an in-depth analysis of the amount of body fat, muscle mass, fluid, and bone mass.
Organizations American Psychological Association. International Sports Sciences Association.
Publications Journal of Clinical and Consulting Psychology.
Education/Credentials I hold a doctoral degree in psychology, specializing in behavioral medicine from the Georgia School of Professional Psychology. I completed my Residency at Florida International University.
Past/Present Clients I have provided services to Indy Racing League drivers, Atlanta Braves baseball players, and hundreds of people just like you and me who want to lose weight and feel better. I am currently on the medical team for the NHL Florida Panthers hockey organization, and have an exclusive affiliation with Microsoft Corporation's Obesity Management Program. More information can be found at www.doctoremery.com
Question Hi, I am 13 and only 100lbs. I have been trying to put on some muscle recently, but I just broke my collar bone 3 weeks ago, and I can not do much. What is a good diet that I can use to try and be in shape without gaining fat.
Answer Hey Justin,
Sorry to hear about the collarbone. I was a professional cyclist for many years, and the collarbone is the bone most often broken in a cycling crash. Since it connects to the shoulder, make sure that you allow it to heal properly, or you may have resulting shoulder problems later in life.
Yes, you are correct, there is little you can do when you are in a sling. Let me make the following suggestions:
Cardiovascular training is a possibility. A recumbent exercise bike is your best possibility. You may be able to use an elliptical, but you will have to be good about not bouncing up and down, and not holding on with both hands.
You need to make sure that the diet provides all the nutrients necessary for bone healing, while not providing too many extra calories that would be stored as fat.
Calcium is important, but not from milk sources. You want to get your calcium from green leafy vegetables. Broccoli for example. For more info on the perils of milk and calcium see www.notmilk.com.
As for your overall diet. I would focus on maintaining your current weight until you are healed and then focus on increasing your calories and gaining body weight once you are able to begin exercising again.
Diet without exercise will not build muscle, just fat. So, my suggestion is to hold your weight at 100 pounds until you are healed and then begin some resistance training and increase your calories to build some muscle. I can give you more details on diet and exercise for muscle building if interested, just ask.
