Chat with Barry Jay and Cindy Whitmarsh - February 15, 2009

Bill	My name is Bill Flohr, I'm with Optimax. The people who bring you Barry's Bootcamp. Barry and Cindy are here tonight to help answer some questions. The subject tonight is How to lose those last 10 pounds. So Barry and Cindy have prepared something tonight We are going to sort of skip around tonight so it's not a whole list of things one by one. So let's take a couple of questions and then we'll start talking about those last ten pounds. A lot of the questions are already geared toward that way. Some of it will be a little repetitive. We'll jump back and forth. First question comes from Juanita who is having the most difficulty with belly fat. Especially the lower abdomen. Barry, Cindy any advice?
Cindy	Barry do you want me to go first? Typically belly fat, 70% of it is diet. It's true calories in: calories out. It's true Barry's got the Belly Blaster that's awesome. You too need to track your calories. That is my first tip. Track your calories. Keeping a food log is an incredible way to look back at the week and see what you are eating every single day. The most important thing to get rid of that belly fat is the simple carbohydrates: sugar, candy, processed food, white foods, alcohol. Big time alcohol. Chuck it because that creates belly fat faster than anything else. So number one is diet and number two is you've got to do enough cardio to be able to burn the fat. And also really target tone that area with Barry's Bootcamp Belly Blaster DVD.
Barry	Bingo. That's it. I do all that plus I watch the big meals late at night. Smaller portions throughout the day. Stop eating three or four hours before bed.
Cindy	For sure. No question.
Bill	Here's a question from Illinois00. It talks about yes the last 10 pounds but motivation. All the things you guys have listed are things you should do. How do you deal with what's between the ears when it comes to staying with it? And again a lot of people made New Year's Resolutions. A lot of people tend to buy fitness products this time of year. Saying well I am going to do it this year. I am going to stick with it. You have the best of intentions. You do it the 1st week. You do it the 2nd week and then something happens. What do you do to stay motivated?
Barry	That's the number one that I get asked. How to get motivated. How to stay motivated. If you've come so far to actually buy the DVDs, that's actually step one. A lot of results are motivating for people. But first you have to put your best foot forward. Sometimes you just need to bite the bullet and take the action. Maybe it's rewards along the way. Like if I get into these pants by the end of this month, I am going to buy myself this. Maybe it's a workout buddy. You can both get the DVD and do it together. That's motivating, For me it's always been about results. They are the most motivating. Sometimes in the very beginning if you just sit around and wait for motivation, sometimes it just doesn't naturally come. You have to really just buckle up and say I am going to do this because I am going to come out on the other side really motivated. Sometimes it takes just getting up and doing it. And you'll be glad you did it later. And the motivation really does actually follow. You'll start fitting in your clothes better. Getting all those compliments. Feeling a little bit more energized. Just get up and do it. Take action for yourself.
Cindy	I think you have to be ready to make a change. You have to be ready for yourself. It can't be doing it for somebody else. Once you are ready to make a change in your life, it's like this is going to be the biggest the change in my life. You have to take it on like your kid's soccer game. Whatever it is that you do for everyone else. It's got to be for you. That's the moment in time when you are going to say this is what I am going to do and then you set a timeframe like okay I am going to do this for six weeks. I'm going to give this 100% for six weeks or 12 weeks or whatever it is. But you set a timeframe. And then you set short-term goals and long-term goals. Short term goals would be, it's the 1st week and I am just going to work out 15 or 20 minutes a day. And you set it. You put it on your schedule. You make a plan to do it. And then you do it. It's one of those things that you have to schedule. It's like scheduling other things in your life that you would do for other people and not yourself. I think that the biggest thing is to mentally be ready to do it. And you make a plan. And you set that. And every week you have goals. And you be accountable. Whether it be accountable to a friend or a nutritionist or a personal trainer or to Barry every day on the DVDs but you have to be accountable, set your goals, and then track it weekly. That's the biggest thing.
Barry	And I'll tell you what. Once you make that decision, don't make it like I didn't work out today and I feel bad. That's the easiest thing to do. It's all about progress. You have to no matter what say I'll eat better today. Tomorrow will be a better. And if you don't workout today then workout tomorrow and just eat really good today. You always want to pat yourself on the back and progress, progress, progress.
Bill	This next question comes from Mama in Canada. We were just on home shopping in Canada and did really well. Maybe she's one of those people. I've been struggling to lose 10 or 15 lbs for the past 4 years. What do I need to do? Purchased the Barry's Bootcamp but have not followed the food plan. Do you see this a lot with people too where they just do exercise but they don't have a food plan and that's a problem and what should she do?
Cindy	Follow the food plan. I remember when I was overweight and I was teaching two aerobics classes a day but eating like crap. You can work out 3 times a day but if you don't follow the right food plan, you are not going to see the results. You'll be fitter. You'll be healthier but you are not going to lose the pounds that you want because you are eating way too much food compared to what you are expelling. Or you are burning way too many calories and you are not eating the right food. I'm telling you diet is 70% of it. That is why Barry and I created the food plan so that people will see maximum results. You can't do one or the other. You have to do them both together.
Barry	They go hand in hand. You just chase your tail if you don't do the food. I've seen even in myself two years ago when I gave up sugar. The only thing I did was give up sugar. Everything else remained the same and I lost 25 pounds.
Bill	Was it hard for a week? Hard for a month? Is it still hard?
Barry	In hindsight, I would say the answer is it was hard eating that much sugar because it was crash. I needed more. I needed it because I was hungry. My sugar would drop. I needed sugar to bring it back up. And I thought that was easy and good. So I totally get it. I really was wrapped up in that. Sugar was part of my life and I am low energy and I need some sugar and it wasn't. My life got easier. I got more energy. I shredded the pounds. To answer your questions directly, one week. One solid week was like I have to remind myself a day at a time, not today no sugar. I told myself a day at a time. Just not today, no sugar. Food is eating food. My eggs were food. My meals. My salad and I was fine.
Cindy	What I tell my clients is if you can be strict for a period of time. I like to tell people 6 weeks. By that time not only will you see the hugest results. Your body will be trained to not crave it. You won't crave sugar anymore. For people that go, I can have this one piece here or this here and then they don't see the results fast enough and then you have a little bit of sugar you crave more sugar. For that period of time when you are super super strict, you will see the biggest change in your body instantly. Within a week you will see a change. And that motivates you to want to do more. For me I remember how I used to feel. How I was overweight. And how I used to feel when I had the sugar highs and lows. That was a bad time for me so I know I will never go back to that. And that's what keeps me motivated to want to continue.
Bill	Here's our next question. Comes from Rebecca in Atlanta, Ga. She's turning 60 this year and she's really working hard to get back to her twenty something weight but what worked when she was twenty something doesn't work anymore. She's working out hard. Staying under 1200 calories a day but hit a plateau. What do you do?
Barry	Good for you for being 60 and still on top of your game. You know the body slows down so you just got to be a little more patient. A little bit stricter with the food maybe. It always comes back to food. I don't know how intense you are going at the workouts but maybe there's an extra walk you can take every day or something like that. If you are having any yeast or flour or wheat if you can cut that out of your diet. If you can really just trim down the diet and be patient. Because I am turning 46 and my body just responds a lot slower. So you got to be extra patient as we get older and our bodies slow down.
Bill	And that kind of ducktails into tonight's subject, how to lose those last few pounds. Why don't we go over a few of your points? Each of you has prepared 5 Must Do's to kickstart it when you hit a plateau and to reach that goal weight.
Barry	You know they have those pedometers and say that you should take like 10,000 steps a day. Find out. Get one and wear it. It's a really interesting experiment to see that wow I am not standing or walking nearly as much as I could be or should be.
Bill	10,000 steps is that the number?
Barry	Yes per day. I think most people are under it because we are a society where we sit at our desks at the computers. We sit and watch TV, playing video games and what not. We are sitting driving in traffic. We don't realize those 10,000 steps might be thousands of steps away. So if you become aware of it, you might realize I better get on the ball.
Bill	By the way, I have seen the pedometers on Amazon for about $5.00.
Barry	Oh yeah. They're cheap.
Cindy	You can set goals for yourself. You and your friend can get a pedometer. Sometimes I'll have my clients play games like who can get to 10,000 steps the fastest. It's really kind of fun and it's interesting to see. Sometimes at noon my client will go, oh my gosh I'm only at 2,000. So then she'll get up and she'll run around the block or whatever. It gives you a mental notation that okay I need to get up and do some other thing. That is a great tip Barry. My biggest thing with clients is to keep a food log and to track your calories. I know I said that earlier. Just writing things down regardless if anyone checks it or not is the biggest thing. Every single client that comes in creates a food log, and I check it weekly, they will be the client to succeed. Food logs are huge. Because you know if you are going to have to write down 10 pieces of licorice, you are not going to eat them. All those little things are just a mental notation of what goes into your mouth. Why are you putting it into your mouth and what you should be doing. Food logs are the biggest thing.
Barry	I couldn't agree more because people are under the impression that they are highly aware. When they write things down, they realize they're not. You realize what calories you are having. What things have sugar. What doesn't. You're like, Wow I didn't know. It really raises awareness. Knowledge is power.
Bill	The next one comes from Brandy and she says she was told by a trainer that you should eat a protein, a fat, and a carbohydrate at each meal and snack. Do you have to? And what do you guys think about that? Is it something worth obsessing about, worth planning that way?
Cindy	If you are trying to get leaner and lose weight, absolutely. That's the key and what we plan in the Barry's Bootcamp menu plan. You should have a complex carbohydrate, a protein, and some good fat in each meal. It's the key to regulating your blood sugar. You have to think of yourself as a diabetic. Diabetics cannot have sugar and the reason for that is they do not have enough insulin to bring that blood sugar down. The normal person can create insulin but if you have huge amounts of blood sugar that rise, your body has to produce extra insulin to bring that blood sugar down Insulin is what causes your body to store fat. The key is to regulate your blood sugar. The way to do that is eating every 2.5 to 3 hours. Small amounts so that your body doesn't store fat and have the right mix of food so that you don't increase your blood sugar. That's the key. If you want to be successful, that's what you need to do.
Bill	Here's another question. Comes from Ohmama. Hi, Barry and Cindy. Thanks for having the phone chat. She's been doing Barry's for three months. Lost 34 lbs. and this goes back to the sugar question that came up. I want to revisit it because there is sugar in everything Barry and what do you do. The pizza sauce has sugar in it. The least likely things have sugar in it. Things you wouldn't think have sugar in it. So is it absolute? Do you have to become such a good label reader or is it a general thing that you have to practice?
Barry	I'm pretty hardcore about no sugar but I have also come to learn that you really only have to read a lot in the beginning and then you just know. And if you don't now you have things that you do know. If you are out at dinner, you order things like the salmon and asparagus which are going to be pretty much sugar free. You can have the 1 gram rule if that helps. Because everything has some trace amount. But the deal is if you want results, a great body, and energy, it's not really about pizza. Is it a treat once in a while, sure. But is it a part of your regular meal plan, no.
Bill	She talks about frozen food. How do you guys feel about frozen food in general? Any advice that way?
Barry	Depends on where you go and what you are buying. You can go to Whole Foods and Trader Joes and if you read and get to know some of the frozen foods, there are some really good ones that don't have sugar. That are really healthy. That are organic. Yes you can go to town. But if you are talking, I don't want to name the brand, you know the ones that are just loads of calories. They are no good just like everything else.
Cindy	You need to watch the sodium content. Ideally, no you should not eat frozen food. You should eat organic food and food that comes from the earth but we are all busy and running around like crazy. To me and my clients, portion control is the biggest thing. A frozen dinner like a Lean Cuisine or something like that is the right portion for your body. So I would be happier with a person eating a froze meal that's got too much sodium in it, to someone that goes out to a fast food restaurant that's eating 5 times the correct amount of food plus the sodium. It's a lesser of the evils. Can't be a nightly thing. Moderation is the key.
Barry	Moderation is the key. That was one of my tips. Correct portions. Especially in restaurants. They are huge. One of my tips is look down at your plate. Either remove something white or leave something on the plate.
Bill	What do you mean remove something white?
Barry	Potatoes, starch, something like that. Just look down and say what's white. Is there sugar. Is there flour. Bread on the plate. If you have something white which includes sugar. Don't eat it. Take the white off your plate. And I don't mean egg whites people.
Bill	That is an exception. A question from Luvgal25. She has a new baby and sometimes is awake for 18 or more hours straight. What's the best way to space out meals? What do you do when you are hungry in the middle of the night? Do you guys believe in lots of little meals? What do you do? And how does your body react when you are eating food in the middle of the night?
Barry	You know depends on what your schedule is. What your hours are. If you are going straight for 18 hours, you probably need something. I'm a nosher. I have a big breakfast and all day I nosh. I don't have meals.
Cindy	The thing is she's up for 18 hours, she's still burning calories. You have to eat. If you don't eat you are going to slow your metabolism down. The biggest thing is portion control. If you eat constantly every 3 hours and something that is a small portion of the right kinds of foods. You can't eat a doughnut and think that's going to be great for eating. Eating the right types of foods every couple of hours and especially if you are up that long you have to even in the middle of the night, no question. Especially if you have kids and you are breastfeeding. That's another thing that we should touch on to is water. Water is the key. I recommend anywhere between 90 to 120 ounces. That's a gallon of water every single day. Especially for people who are working out and doing the Barry's Bootcamp workouts, you should be drinking a gallon of water a day with no question. Water helps you feel more satiated. Helps your skin. Gives you natural energy. Water should be a key part of your every day life. Chuck the sodas. I don't care if you are tired and you think a diet coke would make you feel better. Diet coke is going to make you feel bad in like 20 minutes. Chuck the sodas and start drinking more water.
Bill	Next question comes from Misty. I am on my 3rd month of Barry's. Upper body is awesome. My lower body is a different story. Is it normal for people to lose weight so quickly in one area and not enough in another? Her upper body looks like it is sitting on the wrong lower half is what she says. She said her diet is clean. It's good. She doesn't miss a day and she's got about 10 or 15 pounds more to lose all on the lower half. So what do you do here? She very happy up top. Very unhappy on the bottom. She's following the program.
Cindy	Genetics play a huge role in where you lose weight first. But the key is not give up. The key is to be dedicated for a long period of time. The longer that you are consistent to your program, the better. I would continue with the nutrition because that's key but depending on where your problem areas are I would probably do a couple Mission Specialists. And it will even out. As long as you are consistently good, your body will change. I used to be pear-shaped when I was overweight. I used to have huge hips and my upper body was skinny. But the more you are consistent with a good program with focus on the right areas you can get there. You can absolutely change your body. You just got to be consistent.
Barry	A lot of times we just look in the mirror and we want certain things to change at the pace of others and the body is a funny thing. We can't really dictate the legs to go as quickly as the arms. You have to patient and know that overall the whole thing will change. You just got to keep going.
Bill	The next question comes from Jennyb who has been using Fatburn but has a hard time burning enough calories every day. Any tips on extra things she can do to burn extra calories? She doesn't have time to fit in an extra workout. We talked about the pedometer earlier, keeping track. What do you recommend? Extra things that people can do maybe outside of our program to burn off the extra calories.
Barry	You know if you really need to burn off more calories, there is more time. I have always been a true believer that you have an extra 15 minutes if you get up earlier. You've always got 15 minutes before bed. You've always got right in the middle of the day when you can just suddenly drop and do some push-ups or squats. There's always time on the weekends. There's always a day when you are not doing anything that you can add something. It's the easiest thing in the world to do to say that I just don't have time and do nothing. You really got to just say I do. I am going to get up a half hour earlier. Whether it's a jog around the block or an extra DVD in the morning. All workouts are just 15 or 21 minutes. Get up earlier and stick one in.
Cindy	Before I left for Philadelphia. I got up at 4 am because I knew I was going to be traveling all day long and wouldn't be able to work out. I got up at 4. If you go that extra mile to really put the time and energy into it, you'll see a change in your body and you have to be consistently doing it. Every day you have to go when am I going to fit in something. Whether it's fifteen minutes or just 10 minutes. I'm telling you mentally it will charge you for the rest of the day. It will charge you to eat better and enough to say I am going to work out again. It's just those little mind tricks that you play with yourself. If you beat yourself up daily that is a vicious cycle. But it's got to be, if I can do 5 minutes or 20 minutes, great. That will get you motivated to want to eat better and to do better the next day. You can't throw the towel in because that is when you are screwed.
Barry	I tell you if you get up an extra 15 or 30 minutes early, I promise you that will become your time. You'll learn to like really look forward to it and cherish it.
Bill	Here's one that we've never been asked before and this one she typed in two parts and it was directed to Cindy but I would like to ask both of you. What does your exercise routines consist of? What do you guys do? You are consistently working with people to get them fit. What do you obviously besides Barry's Bootcamp which we know you guys do everyday? That was a joke. But what do you guys do to stay in shape and I am being facetious. I know you both have done the program and do it often. But what do you do and what do you find works best for the best of you.
Barry	Those resistance bands that we use. I have been using the resistance bands for years. It was like such a pleasure and a gift to be able to bring them into your homes because I love them. You can do so many things with them. You feel the burn. You get your heart rate up. It burns calories. I love weights. And I haven't always loved weights. I kind of started in my later life. I was a cardio junkie and I didn't like lifting. I totally switched. I just like heavy things. I have fun. I think that is the idea. You find something that you like. You enjoy it. You do it. Because no matter what it is, cardio junkie, heavy weights, distance training, you love it. So you're going to do it. And of course your body is going to respond. And you eat right. I love eating right every single day now and that's what I do.
Cindy	My biggest thing besides the interval training type of workouts like Barry's Bootcamp is running. Running and spinning in addition. Running is a great way if your body can handle it and spinning classes. I teach it and it's a great low cardio workout that burns a lot of calories. In addition to interval training which I really think is key to changing your body and that's the Barry's Bootcamp workouts. And if you are looking to add something else in, you want to take it to the next level I would either run, bike, or take a spin class.
Bill	Here's our first guy asking a question tonight that comes from Joseph. What fruits do you recommend on a daily basis and how much? Can you have too much fruit? There is a lot of sugar in fruit I know.
Cindy	Of course you can. I would recommend no more than 2 fruits a day. If you are trying to lose weight, no more than 2 a day. I would do the fruits that are higher in fiber like apples or berries. I would stay away from bananas, pineapples, anything with syrup and go more towards the foods that have the fiber. Never drink juice if you are trying to lose weight because juice is just concentrated sugar. Go more to the fiber. No frozen fruit either. That's a lot of sugar.
Bill	Smoothies?
Barry	I'm not a believer in them.
Cindy	I'm not either.
Barry	They are just too much. They break all the rules of moderation.
Cindy	Especially like, I am not going to say a brand name. The juice places. That say ooh, protein smoothie and they don't tell you what is in it and there's honestly like 50-60 grams of sugar in that smoothie. So I would avoid that.
Bill	Here's a question from TLC. I'm so sore the next day every time I do the lower body workout. Am I ever not going to be sore? And is being sore good or bad? What makes us sore? There are days that I have done the workout and I feel really beat the next day.
Barry	Sore is good.
Bill	What makes people sore?
Barry	The muscles changing. The body pushing itself to the max. The healing process gets you sore. Two days later I'd be the sorest than I would be the next day. You're healing. Your muscles are changing. Your body is changing.
Cindy	Plus if you really fatigue that muscle you are going to build lactic acid in that muscle. And if you don't break it up, regardless you are going to be sore. Because like Barry said your body is trying to recover. Honestly, I'm sore a ton and I've been working out for 25 years. If I fatigue my muscles and work out hard, I'm sore. That's a normal thing and it will get better. You'll train smarter and you'll train more consistently. And it will get better but if you have a hard workout day, you are going to be sore. That should be you saying to your body, okay good. I'll get through this. If you need to do cardio one day instead of going back to muscle, that's great. Being sore means you fatigued your muscles. It's not a bad thing.
Barry	A lot of people don't ever believe this at first. And I know that I didn't at first when someone said that you are going to start liking when you are sore. You are going to be upset when you are not sore. I never thought that would be the truth and I am telling you it is. If I work out and I am not sore, I'm like gosh I am not sore. When I get sore, I like love it. I like feel it. Oh yeah.
Bill	Here's a nice little note to follow up what you guys are saying. It comes from Ajax, I just want to add to what Barry and Cindy just said. Tonight I was so exhausted I was actually in bed not going to exercise today. I logged my food into Fatburn and Fatburn told me I was missing my goal and to get off my butt and exercise and meet my goals. Ajax just did it and feels great. So obviously that bit of information helps and our applause to you for doing it. It's hard when the last thing you want to do is workout.
Cindy	You can log in to Fatburn and see where you are on a daily basis so that's a huge tool. That's awesome. I'm glad you did that. And that little motivation right there will keep you going. So good job. Awesome.
Barry	Being involved in your body's changing and daily goals, logging into Fatburn and actually saying like oh crap I've got to do something is so smart. I do applaud you. In the big picture, we are going to miss a day. We don't beat ourselves up for it. On a daily basis, yea you just did the right thing. That's what we do. We are tired. We don't feel like doing it. But we do the right thing. This is the thing about working out. I'll always be sad or regret if I didn't. I'll always be glad if I did. I never worked out and regretted it.
Bill	Here's a question that somebody emailed us the other day. And we weren't sure how to answer it. When you have a cold is it best to workout, do a little workout, don't workout at all? What do you tell people? I am sure you both have clients or classes where that's come up and it's called flu season now all around us.
Barry	I think 40% of what you normally do is fine. And it's good to actually sweat and get your blood flowing.
Cindy	If it's in your head, that's one thing. Like if it's a head cold. But if it's in your chest definitely take it down a notch. Maybe just a walk or something like that. Obviously check with your doctor but you should be more leery if it's in your chest than in your head.
Barry	If you are going to go running and your chest is all full, skip it. If you can sit on the bike and pedal away, go for it. If you can lift weights, go for it.
Bill	Our next question comes from Micas. She says she is a curvy woman. Needs to lose body fat but doesn't want to lose the curves. She wants to keep her curves with the nice hips and lifted butt, but instead of the fat she wants more muscle.
Barry	Well, I love her already. I just do. That's just such an awesome question. I just have a feeling. You've got those curves now they are not going anywhere. I would just cut back on some of the fun foods. And you'll see more of the definition that you want and you'll keep the curves. I've never seen a curvy woman become uncurvy.
Cindy	You will always be curvy if you're curvy. Be moderate about everything and you'll see a change but you won't ever lose that.
Bill	The next one comes from Sonj. I've been on the program for 30 days and have lost 23 lbs. I thank you for creating this. I've been doing 1200 calories a day. When do you increase the calorie intake? We also get a lot of questions of they are doing the workouts and they are just so hungry. Yes you are doing the workouts but the workouts make you hungry and that hunger makes you take in more calories. Do you eat to your hunger? Do you starve yourself? How do you know what the right amount is?
Cindy	The trick is to eat every three hours. If you eat let's say at 7 am 8:30 you're starving. You are not eating enough. By the time you get to that third hour if your body is starting to go yea I'm hungry, you're ready to eat, that's perfect. If you ate and an hour and a half later you're starving, that's not enough calories. I would add more protein and vegetables in. I wouldn't add an additional carbohydrate. Just a little more protein. I know we created the diet plan to get results but 1200 calories is not very much. If you are starving I would add maybe 200 calories a day. Because once your metabolism picks up your body starts to burn more calories and you need to eat more to continue to lose weight. I would definitely add maybe another 100 calories every other meal. That's kind of a rule of thumb. If you are starving before that third hour, you really need to eat a little bit more in each sitting.
Bill	Next question, Can you guys talk about what boosts metabolism and what slows it down?
Barry	Dairy slows it down. I'm living proof. I've lived with dairy without dairy. Dairy is one of the things that I battle with and I am telling you when I am off dairy, Hello. It just goes. But as soon as I put dairy in. I'm like here I go again. Up my fiber. It just slows it down. The cheese. But I tell you the small meals that Cindy was talking about every three hours. If you don't eat often enough, your metabolism slows down.
Cindy	And being inactive in general, if you have a desk job or you sit down all day long. I encourage people to get up every 10 minutes. Go to the water fountain. Go for your water bottle. Being as active as possible. Chair dips. Push ups. Every hour on the hour you should do something like a squat. The key is to be as active as possible. Studies show that people who fidget who are constantly moving, hyper people. They are the leanest people because they are actively moving all the time. When you are an inactive person and have a desk job, you have to think of some other way to be active and creative in what you are doing. Because being inactive is the worst thing to slow your metabolism. Obviously eating every three hours and eating the right types of food. Besides that you have to be active and drink water. Get rid of sodas. Alcohol is the worst thing.
Barry	I want to talk to the office people out there. I used to be one of those 9 to 5ers which was really like the 8 to 8ers. Get in early and stay late. And work through lunch. Life's really short. No matter how busy you think you are you have time to get up from your desk. Leave the building and walk around the block. You'll feel better. You'll perform better.
Bill	Next question. How do you lose the belly fat? And we talked about this concept on other chats. Can you really spot train a certain area of your body? The belly always comes up. The butt. Can you do it? How do you do it? What's the best approach to reach that goal?
Barry	I've always heard that you can't spot train. Yes you can do an extra this or extra that if you want a firmer butt. Your belly comes down to your diet. If you are looking at your belly and wondering where your abs are. You have to wonder what you are putting in. Your belly doesn't appear out of nowhere. It's not just because you are eating greens and chicken that you have a belly. So you just have to open up your fridge. Upon up your cabinets. Log your foods like Cindy said. Take a good hard look at the way you eat. And just say where can I get better.
Bill	And that's why we have the Mission Specialist and the Belly Blaster that do focus the effort.
Cindy	That's what we were saying earlier. Diet is huge. But you can train those areas to increase the muscle in that area to be able to decrease the fat. If belly is your game you should do Mission Specialist abs more than the lower body. You can train that part of your body but you have to do the overall program. You have to do the Fat blaster's Upper and Lower to create an overall fatburning. The Mission Specialists are planned if you have that area that's a little bit overweight. You can train that area to get results. Sure you can do it.
Bill	The next question comes from Reynaldo. Are strawberries okay and if so how many a day can I eat because he really likes them? By the way he started Bootcamp in January and he's lost 15 lbs. He says that his girlfriend loves you both.
Barry	That's so great. Well it seems to be working with the strawberries he's eating. You know if something works don't fix it. A portion is a portion. I like strawberries too but a size to me is my portion. My fit size.
Bill	If you are going to snack, what should you snack on? What are some healthy snacks that people should use?
Barry	I like deli slices. I just do. Chicken or turkey.
Cindy	Salt free almonds. Some people think that fat is bad so they don't eat fat. This is one of my tips. Before you go to a big dinner or some place you've never been, have like 10 salt free almonds twenty minutes before you go. They make you feel more satiated so you won't be so ravenous and crazy. That's a little trick to trick your mind so you don't feel like you are starving. You should always have salt free almonds in your car. Because Barry and I are on the go all the time, I have a couple of slices of the deli chicken or turkey. Maybe wrap it and have plain almonds. I think it's the yummiest treat ever. That may be a little weird but that's what I eat all the time. Either deli chicken with some carrots a couple of almonds and maybe like 10 blueberries. I think that's the perfect snack.
Barry	What I used to do. I fell out of doing it. I don't know why. I used to make a big fun salad. I used to put all my favorite things in it and then I would just keep it in tupperware. Throughout the day whenever I needed a snack, I'd just take a fork and go for it. A few bites and I was fine.
Cindy	Perfect
Bill	Next question comes from Bootcamp. It comes in two parts. I love the Bootcamp. It's helped me achieve my goals as far as weight loss but now I'm trying to build muscle. I know that building muscle requires more nutrition and more calories. How much more? You've reached your weight loss goal and know you want to start putting on muscle. How do you that?
Cindy	You've got to supplement a ton. Get a whey protein powder that you add to everything. Your oatmeal, yogurt. That's a person that can start doing smoothies because a little extra carbohydrates won't hurt but always have a protein with a carbohydrate I would definitely start doing more protein powder and even doing meal replacement shakes. Something that's got protein, carbohydrates and a little bit of fat in it too. Then add blueberries or strawberries or some type of fruit to that but making sure that you are eating enough protein and complex carbohydrates throughout the day.
Barry	And if you feel like it. This is what I love about our workouts. You can get a set of steel hand weights and you can do our workouts with the hand weights. You've got your trainer right there. Just with the weights in your hands.
Bill	Next one comes from Victoria. 52 years old. Wants to know how much cardio she should do per day and how much weight resistance per day or per week. How do you that? I know the workouts are really balanced especially the Fat Blaster upper and lower where it's a combination of strength and cardio. But how do you balance that whether you are doing Barry's Bootcamp workouts or others? What's the right mix of those two?
Barry	That really is the right mix. It's interval training. It's really the best. It's cardio strength, cardio strength, cardio strength. You can probably every once in a while. Go for a spin. A bike ride. Go for a run. That's fine. Interval training is the best.
Cindy	I think that's what's so awesome with the workouts. You can interchange them and the key is to not get stuck in a rut. We planned that first month for you. Doing this this this and adding all the stuff in. But you should create your own system. Some days if you got the time. You should do the lower Fat Blaster and the upper Fat Blaster in one day and the next day maybe you do the Belly Blaster and go for a run. I think you need to change it up as much as possible. And add the Mission Specialists in according to what your goals are. Every week making a plan that changes something up will you get you past that plateau.
Bill	This question comes from Nat. Seems like there are twenty different cleanse products on the market all of a sudden. Are they a myth? Or are they beneficial? Is fasting good? Do you guys believe in that to clean out your body? Are these fads? Are these healthy in your opinion? What do you think?
Barry	It's fourteen days of no food and you have cayenne pepper, maple syrup, lemon and water. The first few days are really hard but by day 8 people were like amazed. I wasn't even hungry. Now I lost some weight. Lost about 12 pounds over the fourteen days. It was quite shocking but it went right back on because I resumed eating food. You got to remember, it's not a diet. It's a cleanse. And it's really just for cleansing the colon. Cleansing the whole inside. I did it. But I wouldn't do it again. It was a fine experience. I found myself after I came off of that because of the maple syrup and then I went back to food, I wanted sugar so badly and then it led me to giving up sugar completely.
Cindy	I do not recommend them ever because I've never seen one positive thing that comes out of it except if you're somebody that says I am going to do this 3 day cleanse and after that it is going to give me this mental charge. That's the only positive I think. Except for cleansing your colon if you are somebody who might need to do a cleanse of that sort, that's the only positive that I see of it. Because everyone I know, all of my clients that do it, they binge like nobody's business. And they gain more weight than they lost. And they start binging because they've deprived themselves. The key is if you can do it the right way. Moderation. Eating the right foods. Mentally prepare yourself for this is what I am going to do. That's the right way. I've been doing this for twenty years. I have never seen a positive outcome of the cleanse. There's no proven information or scientific information that shows you are going to lose weight because of it. Because you don't. You lose weight for the time period and then when you start eating food again you gain it back. If you're someone that it will help you mentally, great. But I haven't seen any positive effects of it.
Barry	If you are really looking just to cleanse they have supplements that are designed to cleanse where you are eating your regular food. And you can take your colon cleanse and take your capsules every day for like the 3 week program of the bottle that it comes in and you are done. But you don't even have to starve.
Bill	Next question goes to Cindy. Cindy I don't know if all people are really aware of this that you have two really sweet darling daughters. Do you feed your family only the things that you are eating? And when you have kids and nutrition is so set up when you're younger, what do you do? You feed the kids their meals. Of course they can eat a lot more than we can or a lot of different things. How can you plan the balance there?
Cindy	That is such a good question and so funny because I have a great group of girlfriends and we were talking the other day. My one girlfriend who was like I am not going to let my children have one ounce of sugar. No candy. No soda. No juice. No this. No that. Her kids when they go to someone else's house devour food. If they see candy they will kill somebody for it. I definitely think moderation is the key and introducing them into different types of foods and making the foods that they like more interesting or better for them. Like if they want pancakes, I'll put some protein powder in it. If they want a smoothie. I'll put some protein powder in it. I have this essential oil that I put into all of their foods. I still allow them to have pancakes and pasta but whatever they are eating; I add something healthy to it. That's the best thing that you can do. Introducing them to all types of foods. If you do broccoli and put some Parmesan cheese on it or butter, they love it. They think it's the best thing ever. It's kind of masking the food and introducing them to all the different types of things and that's what's worked for me. For my girls.
Bill	Why don't we kind of get through the rest of your points if we can about losing those extra pounds. There are probably 10 people that have asked the same question here about these last pounds. About hitting the plateau. About trying to figure that out. I know there are still a few more pointers that you guys have in the couple of minutes that we have left.
Barry	Mine is being extra vigilant on weekends. That's the typical time for people to get carried away. Instead of making those two days for play, make those two days for really being on your game.
Cindy	I fully agree. I think also that making a schedule so that you eat your dinner early. We eat at 5 or six at night and then we don't eat anything else. Everybody seems to eat dinner and then snack at night. It's really not about the timing but it's about the types of calories that you eat after dinner that's typically ice cream or some sort of cookie or donut or snack or something. So if you eat early 6 or 7 at the latest and then don't eat after that you will absolutely lose weight.
Bill	The concept of when you eat during the day in eating, getting your meals out of the way.
Barry	I'm a huge believer in breakfast being the biggest meal. I live by that one. And I nosh throughout the day. Dinner is dinner. It's not like I go crazy. Like I haven't eaten all day. Because I've been noshing all day long so I am not starving. But if I don't have breakfast, there's a huge difference. Then I'm really hungry. Then I'm hungry in the middle of the day.
Cindy	You need to have the right breakfast. A huge amount of protein with come complex carbohydrates and some fat too. Barry and I are like a big believer in egg whites and oatmeal. I've taken essential oil every single day. When you eat those big meals at dinner, it totally kills you. I don't care what you've eaten all day. Anytime you eat a big meal and your body is not burning it your going to store it as fat. Especially if you are going to eat it at dinner time. Like Barry says, eat a big breakfast and then every three hours kind of snack all day long. I live by that Barry and it works.
Barry	It really does. Breakfast, have fun. Have that bowl of oatmeal. I walk away from the breakfast table and I am really good and it's done. I have all the energy I need. I feel full, satisfied.
Bill	We just have time for one more question. I want to thank everybody for joining us tonight. Always great questions. Always terrific answers from the both of you. We appreciate everybody participating in this. This comes from Farris. I'm on day sixteen of Barry's Bootcamp. I can tell good changes are happening in my body. Things are firming up. Clothes are fitting better. But the weight is not coming off like I'd like it to. What am I doing wrong?
Barry	Stepping on the scale. I say put that scale up on the top shelf and leave it there for six months and then tell us.
Cindy	If you are somebody who hasn't done resistance training. That hasn't worked out in a while. You are going to increase your muscle and that's good. But when you get on the scale, it's like oh no. The scale doesn't mean anything. If you feel better. If you are smaller. You should be taking your inches. That's why we gave you a tape measure with the program. And checking your body fat if you can. But other than that the scale is just self defeating. Don't get on it.
Barry	It is. It steps on motivation. When we talked about motivation earlier. You worked really hard. Your clothes are fitting better. You step on that scale and it doesn't go down as much as you want or even goes up a pound or two. You just beat yourself up in the motivation department because it's just a number. It's just a math number. When your pants are closing. When people are telling you wow, what have you been doing. That's your sign.
Bill	Thank you both for joining us. Thank you very much. We'll do this again in a few weeks. Keep working hard.
Cindy	Keep working hard.
Barry	Keep checking in. We want to hear your progress.
Bill	And always you can go to BarrysBootcamp.com and work on the message boards. There's Fatburn. We didn't talk about Dr. Gourmet tonight. But of course Dr. Gourmet is there to help you with recipes and meal plans. Thank you all for joining us.