AboutAdam Kessler Expertise USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.
I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.
Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.
Experience I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.
Education/Credentials B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
Expert: Adam Kessler Date: 7/2/2008 Subject: Low Carb Diet
Question Hi I have been on a low carb diet for about 2 and a half weeks and have lost 16 pounds but now I have stalled at 290. I work out very intense about 5 times a week and run 2 miles a day 5 times a week. I have been on 290 pounds for about 3 days. Any suggestions?
Answer One, I would be patient. Even though you haven't done anything in three days, it doesn't mean that what you are doing isn't working.
My second point of interest would be your diet. If you are doing the cardio and the strength training, then your dietary habits are the key. Low carb diets aren't necessarily the key to your problems, it is the kind of carbs you are eating. You want to eliminate all the bad processed carbs.
Understand, I'm not a registered dietician and don't know your full situation, but I would eat carbohydrates from whole sources such as potatoes, sweet potatoes, yams, or brown rice. That would be it. I would make sure i have that type of carb source at each meal, plus make sure I have a vegetable source and a protein source (lean meats) as well.
Fruit is good, but it is high in sugars. If you eat fruit, you must combine it with a protein source to slow the absorption of the sugar into your blood stream, thus allowing your body to burn fat efficiently.
I would also try to eat frequently throughout the day to keep your metabolism high. Once every three hours. If you can't eat good food sources at each meal, I would recommend getting a Meal Replacement Shake. I recommend the shakes Advocare has and you can order those at http://advocare.com/07111072. But, at each meal you must have a good portion of protein and carbohydrates and these shakes help fill the bill.
Try those suggestions. Don't worry about the calories. As long as you are eating good food choices and working out the calories don't mean much. Remember, Olympic swimmer Michael Phelps regularly eats 10,000 calories of good food choices and he doesn't seem to be overweight. You can do that as well.
