Tag Archives: weight loss tips

33 Ways to Drop 10 lbs

We’ve officially hit 90 degrees! I would say that the countdown to get your bod “SUMMER READY” is rapidly closing in! PRIDE is a few short days away and FIRE ISLAND is a callin!

As you know by now, at Gay Mens Boot Camp we are 100% against quick fixes and last-minute weight loss cram-sessions.

To fast track results for you guys, I thought I would cut through all of the crap out there and give you a compilation of our TOP 33 ways to lose 10 lbs, how to better conceptualize a healthy lifestyle, & how to stop believing it’s all about will power.

It takes eliminating outdated & antiquated beliefs about weight loss and incorporating a combination of positive habits and influences to get fit, drop the fat and keep it off.

So, please read #1-33 as :

that will, if slowly worked into your life, help you drop the 1st or the last 10 lbs!

1. Measurement = Motivation. Replace self-discipline with DATA. Seeing progress in change in #’s makes repetitive tasks of workouts, cooking meals etc fascinating! A few suggested measurements to take: Circumference, heart rate w/ daily tasks & exercise or even time to complete 20 pushups, for example. This creates a positive feedback loop that makes the ACT OF MEASURING more important than what you are actually measuring.

2. The more you have yo-yo dieted & have gone on short-term exercise binges, the less likely you will see the # on the scale change when you begin to exercise. But don’t be discouraged! It’s the all important body composition (not “weight”) that will actually change (ie decrease in fat, and increase in fat burning lean muscle.) It’s common to drop an entire pants size and not see the # on the scale budge! (see #13.)

3. START with realistic GOALS that have a deadline, are measurable, and specific! Short term goals should be tangible behavioral modifications like “I will pack lunch for work 4 out of 5 days this week”.

4. Modify ALL restaurant orders, even if it costs extra. (Consider it your flat belly tax.) Grilled, not fried. Substitute steamed veggies for french fries. Dressing and marinades on the side. Whole wheat version of everything bread, wrap, rice etc.) IT ALL ADDS UP!

5. FASTEST WAY to get your eating in check: SLOW DOWN.
Eating slowly makes you more conscious of what you are putting in and can cut consumption by more than 1/2. FACT: it takes 21 minutes for your body to recognize that you are full.

6. Cook for “+1” tonight & save time tomorrow. At dinner, make your usual veggie, lean protein, and whole grain carb meal…but make an extra serving. Pack the other in a tupperware and you’ve got your healthy lunch ready for tomorrow!

7. Stop shooting for PERFECTION. It will never happen. You will just drive yourself crazy and fail big time. Forget bullet points on the science of carbs and heart rate and exercise. Just do 1 thing tomorrow a little BETTER than you did today and mind what’s going in your mouth. Without trying too hard, you will inevitably improve on every level!

8. Doing ab exercises alone will NEVER get rid of extra belly fat. You must CONSISTENTLY combine cardio, metabolic strength training and a clean diet in order to lose the fat around the middle (and all fat for that matter.) Just focus on improving on 3 different exercises and as performance increases, FAT will decrease!

9. FAIL FORWARD. Don’t ever be afraid to make mistakes; consider it a way to gain valuable experience. Each attempt gets you one step closer to finding what will work for you and makes you 1 step ahead of that person who was afraid to act at all.

10. Avoid the “rookie trap” of giving up too soon before results set in. Recognize that you are on a lifestyle change, not instant gratification. Expect approx 1-2 Lbs/Week for long-term adherence. Focus daily energy on completing workouts/packing meals/sleeping 7 hours VS “how fast can I drop 20 lbs that took me a year to gain.” The later is a recipe for failure.

11. Always seek out easy cooking alternatives that can cut calories/fat/sugar by more than half. Ground Turkey vs Ground Beef, 0% Greek Yogurt vs Sour Cream, Apple Sauce vs Processed Sugar, Baked Sweet Potatoes vs French Fries. Small decreases ADD UP: save 500 cals/day x 1 week = 1 Lb of fat lost!

12. SCHEDULE a CHEAT MEAL 1x/week. (Always mind portions though.) This keeps you motivated to stick a clean eating plan, it CURBS CRAVINGS and is the best long-term strategy for a HEALTHY LIFESTYLE rather than short-term crash-diet.

13. STOP WEIGHING YOURSELF. The scale is THE WORST barometer of success or failure of your diet & exercise program. The scale CANNOT tell when you drop 5 lbs of unwanted fat and gain 5 lbs precious lean muscle. Use how your clothes fit or circumference measurements instead!

14. PLAN your meals for the day…IN ADVANCE. Magic word? PLAN. No last-minute guessing, NO emotional stress driven decisions. NO starvation induced binges. Make choices before the damage is done. Fastest way to correct behavior is to be conscious of actions in REAL TIME, not after.

15. Do cardio & strength at the same time. Go out for a run, 3 different times stop and do 30 seconds of each: Squat, Pushups, Step Ups, Dips. DOUBLE the workout, IN HALF THE TIME!

16. Know your weaknesses….and OWN ’em! Logic & will power will often fail you. Never end up making it to the gym after work? OK! Stop beating yourself up and come up with a conscious solution already! Schedule morning workouts with a trainer, a boot camp, or with a friend!

17. Create a VISION of where you want to be + Take MASSIVE Action = Live your dream.

18. Calorie burnage is cumulative. Being that it’s the “end of day totals” that count, always seek out ways to do a lil bit extra! E.g. Get off the train a stop earlier. 2) Use the b-room on another floor and take the steps 3) WALK 20 mins to a farther lunch spot OR walk 20 minutes after you finish.

19. Greatness is, by and large, a conscious decision.

20. Get 7 hours of sleep. Getting too few hours increases CARB CRAVINGS, increases risk for heart disease, screws with weight loss hormones, and makes you 4 TIMES more likely to be overweight! For max benefit, experts suggest hitting the hay earlier, rather than sleeping later.

21. Fall in love w/ your nakedness. Look in the mirror & focus FIRST on your favorite body part. Don’t pinch your least fav. Say out loud, “I love my _____.”

22. THINK about (and become) the person you want to be. Whatever life-situation you find yourself in is merely a reflection of what your subconscious mind repeatedly thinks about. Quit calling yourself the “chubby guy,” or “unmotivated” and start thinking about and believing that you can be whatever you want to become.

23. Set it and forget it! Forget the “big picture” day-to-day. Yes it is imperative to create a long-term goal, but then please tuck it away. Your daily energy is better spent on packing healthy lunches, controlling stress reactions, completing daily workouts, and sleeping 7 hours.

24. Paint-by-numbers SUCCESS: 1 Day at a time. 2 People to support you. 3 Goals/month. 4 Pieces of fruit/day. 5 Vegetables/day. 6 Meals/day. 7 Days of activity/week. 8 Glasses of water/day. 9 Different exercises/workout. 10 minutes of meditation/day.

25. SPICE IT UP to make healthy unprocessed food taste delish! Keep garlic, salt-free spices, onions, and tons of lemon handy. Once you detox from mainstream packaged/processed crap you will NEED those spices!

26. Don’t sweat the small stuff. When you are committed to a lifetime of healthy living, inevitably you will skip a few days or even a weeks worth of workouts. Who cares, so what?!

27. If it seems too good to be true… it probably is. NO ONE with a sick body has ever achieved it in a short amount of time or without healthy diet and exercise habits.

28. Fat can be contagious. You are more than 2x as likely to become overweight if your friends or partner is overweight. Search for comrades that support and enable healthy habits. Find a workout group or team of like-minded goal oriented men.

29. Eat Breakfast. The single most important thing you can do ALL DAY to kick-start your metabolism, foster better food choices, and prevent weight gain. Common thread between those with difficulty losing fat & obesity related illness: they don’t eat breakfast.

30. It’s easy to come up with 1000 ways to fail at being healthy. Alas, all you need to find is ONE way to be SUCCESSFUL.

31. Don’t try to lose 20 lbs, it’s too huge of mental hurdle. Start by replacing ONE, yes 1, bad habit with a positive correction each week. E.g. Week 1: add 2 veggies more per meal. Week 2: sleep 1 extra hour/ night. Week 3: Don’t eat out until the weekend. etc.

32. Excuses OR Results. You can’t have BOTH.

33. Start the week by scheduling in your workouts as the most important meeting of the day. “I don’t have time to workout” REALLY MEANS “I would like to procrastinate a little longer.” Get real. Get focused.


Your Fun, Fanatical, Fitness Expert,

Laura Miranda MSPT, CSCS


The Pretzel, Yoo-hoo, and Sour Patch Kid Diet

(43 Ready-to-Use, Insider Tricks that simplify food shopping for weight loss )

If you’ve ever said: I don’t have time to cook, I don’t even know where to start, I’m always eating out b/c I’m constantly on the go … Then this post is for you.

TELLING you the exact products to eat is 1 thing. You possessing the SKILLS to make the right choices while “in the trenches” (i.e. food store) is QUITE another.

1st you should know that every day after freshman year in High School, my best friend and I would eat Pretzels, Yoo-hoo & Sour Patch Kids because we were determined to “eat healthy and get skinny.”

At that time, I thought this was a KICK ASS diet! (We still laugh about this because we had no clue that although “FAT FREE” these items were laden with crappy processed sugar, narsty processed carbs and chemicals! (Uhhhhgggkkkk!)  

After (what feels like) 1000’s of years of school and 1000’s of Lbs lost by clients, I want to share with you my success tips.

I’ ve complied a concise list of
43 ready-to-use tricks to decode & simplify grocery shopping
to allow you to FINALLY shop & eat to lose weight.

1. Go food shopping on a full stomach.

2. Healthy eating is NEVER an afterthought. Those who have incorporated this into their lifestyle are always *prepared*.

3. Beware: BROWN or GREEN Packaging doesn’t always = best. Companies know that we associate these colors with a healthier product. Be a label investigator to uncover claims of goodness.

4. “Low Carb”, “All Natural”, are terms not regulated by the FDA. DIRT is all natural, that doesn’t mean it’s good for you

5. Stay on the perimeter of the store. Avoid “end of isle” and checkout displays – they contain sneaky snacks with fatty/salty/empty calories.

6. Go in with a list. Being prepared will decrease the likelihood that you’ll make poor or “snap” decisions causing weight gain and wallet drain.

7. Don’t shop on a “MEAL to MEAL” basis. Stock your cabinets with the right stuff IN ADVANCE. NO ONE has will power to make the right choices when they are ravenous and prowling through the store at 8:30pm on a Tuesday.

8. Look out Below! Often the healthier option is on a lower shelf. I guess marketers think fit people like doing squats even in the grocery store!!

9. Go food shopping on Wednesdays – the store is always less crowded.

10. High Fructose Corn Syrup (HFCS) = death. Joking, well sort of. This is a HIGHLY processed form of sugar. Our bodies don’t know how to break this down and should be avoided at all costs.

11. Avoid “fake-out” healthy foods: some whole wheat breads, low-fat salad dressing, protein bars, low-fat yogurt, cereals, pretzels, juice, weight loss shakes. The problem? It’s the HFCS hidden inside that’s the diet killer.)

12. Get a MONTH’S worth of a *variety* of essentials so you are always prepared. Breakfast grains: Oatmeal, oat bran. Staple starches: quinoa, barley, brown rice, spelt pasta, buckwheat. Beans/Legumes: canned or bagged. Frozen veggies – at least 7-10 bags.

13. Get 2 weeks worth of MEAT/protein to freeze so you are always prepared: boneless/skinless chicken, lean pork, lean ground chicken, lean ground turkey, salmon, shrimp, sea bass etc. Tofu.

14. Use (unsalted) spices, garlic, onions or lemon to enhance flavor of whole unprocessed foods.

15. Practice makes perfect. Consistently making better choices takes repetition. Repetition. Repetition.

16. Don’t buy brands based on what your parents gave you as kid; seek out the healthiest option by reading labels.

 17. Produce: Shop the rainbow. The more deep and rich in color, the greater age defying, cancer fighting, heart healthy benefits you’ll enjoy!

18. Seeing Red! Companies use RED and YELLOW packaging when pushing fatty, sugary and calorie laden foods on the masses. Can’t resist? Wear sunglasses.

The produce section is the biggest portion of the
store and should therefore make up the largest portion of your grocery cart AND your plate.

20. The 1st5 ingredients on a food label are the most abundant. I don’t care what claims are made on the front of the package. If 1-5 contain sugar, salt or oil quietly put it back and run.

21. Mixing it up is the key to keeping it fresh, exciting and fun! If you always buy Gala apples, next time get golden delicious. Green peppers last week? Next week scoop up some succulent orange babies.

22. Minimal packaging & labels are best. Choose whole, unprocessed foods that look as did when coming out of the ground/off of the tree/out of the water.

23. Choose 100% Whole Wheat Breads with at least 3 grams of fiber per 100 calories.

24. CARBS aren’t bad (for the last and final time!) It’s the TYPE OF CARB that you choose that makes the difference. ALWAYS: “100% Whole Wheat” (not whole “grain”, 12 grain, or multi grain.) NEVER: Enriched, Bleached, or Unbleached Wheat.

25. Marinades, Sauces, and Condiments — OH MY! … Filled with diet-sabotaging sugar and excess calories! Just say NO!

26. Cut meat into single servings, stick in zip-lock bags and freeze them as soon as you get home from the supermarket. (Thanks Rachel Ray!)

27. Long Shelf Life = shorter human life. Crackers, cakes, snacks, cereals, chips are engineered to last 5 plus years due to chemicals & processed sugars that even normal microbes won’t touch or spoil.

28. Beware of BUZZ words – LOW FAT, LOW SUGAR, LOW CARB. That’s really CODE for “Hey I am highly processed, look over here!”

29. Be a food label investigator. Compare common foods you buy to other brands on the shelf. Can you find a brand with 1/3 of the amount of salt, fat or calories? I bet you can, you just have to look!

30. Avoid “weight loss shakes.” Slim Fast & Yoohoo have the same ingredients. All you have to do is read the label.

31. Mind the PORTION SIZE.
The calories, fat, carbs, sugar listed on the back is for 1 serving. Consuming the a whole bag of _____ may net you 5-8 servings.

32. Get out of the BREAKFAST RUT: say yes to high fiber, no to refined sugars and HELL NO to on-the-go breakfast drinks/bars!

33. Take Breakfast beyond cereal. Try oatmeal with nuts & cinnamon; sprouted grain bread w/ 2 egg whites; fruit smoothie with skim or soy milk; cottage cheese with veggies; egg white omelet w/veggies; banana w/ natural peanut butter.

34. You’ll know it’s Processed Food vs Whole Food when:

Processed: LONG shelf life b/c of chemicals and refined sugars/carbs. Maximal packaging boxes, plastics, foils. Always tastes the same (no matter what box you buy, in what store/country.) Highly marketed and sexy. Biohazardy chemical ingredients you can’t pronounce. Minimal to NO fiber.

Whole: SHORT shelf life, will spoil in about a week. Minimal to no packaging/labels. One can taste different from the next. Minimally marketed and unsexified. Minimal to no “ingredients.” TONS of fiber.


35. Follow a portion size guide: MEAT = deck of cards. BREAD = thickness of finger. GRAINS = clenched fist. OIL = ping pong ball. NUTS = ping pong ball.


36. EAT LOTS OF FIBER – it reduces spikes in blood sugar, decreases weight gain and promotes healthy weight. BONUS: you feel full quicker and longer.

37. Find fiber here –> whole wheat items,oats, fruits, veggies, beans, legumes.

38. It’s NOT EXPENSIVE to eat healthy! Coupons (in store, online), fruit that is in-season, buy in bulk, go to local farmers market, no conveniently packed/cut veggies/meat/fruits/yogurt.

(In the long run, eating in restaurants/take-out will drain your wallet faster than buying the raw materials and DIY.)

39. Cost vs Convenience. Claim you don’t have time to eat healthy? What’s your real objection? Restaurants, although convenient, shrink your wallet and expand your waist line.

40. Opt for low or no fat dairy.

41. Hormones & Antibiotics in poultry were outlawed in the 70’s. Don’t fall for this as a marketing ploy.

42. Just say NO to LOW or NO FAT bread/crackers/salad dressing/yogurt. They take out the fat and pump in crazy amounts of sugar or carbs to make up for the taste.

43. DONT SUPPLEMENT. To reap the benefits from the vitamin or mineral you are after, you are usually better off eating the source in its natural form. (Unless prescribed by your MD.)

Laura Miranda MsPT, CSCS

How to Get: Ripped, Sexy Summer-Arms (Video)



Slip out of the sweater! Throw those thermals to the back of the closet!  Hell, go shirtless if you really want to…summer is here! 


If you’re like most of us, the long cold winter has been “all brunch” and no crunch. Let’s face it, sometimes there really is NO motivation to look cut, ripped and sexy when you’re covered in 3 layers and a winter jacket. 


Gay Men’s Boot Camp is here to say that YOU have the right to bare arms this summer. WATCH OUR HOT 4 EXERCISES HERE:  

  >>>>>>DISCLAIMER: There is no way to SPOT REDUCE FAT.  1000’s of repetitions of the above exercises WON’T magically turn you into our boy Becks. Scientifically, the body just doesn’t work that way. 


The ACTUAL ARM EXERCISES are just a small piece of the puzzle. In order to reveal your muscles’ true potential, YOU MUST FOLLOW RULES 1-3.   

1) Perform targeted strengthening exercises.
2) Heart-pounding cardio vascular activity varied 3 or more days a week. (READING a mag while doing the elliptical DOES NOT COUNT!)
3) Clean up your diet – add unprocessed and unpackaged foods; consume lean meats, whole grains and tons of fruits & veggies. MOST IMPORTANTLY –> control portion sizes. 


The upcoming session of gay boot camp starts SOON! Check the schedule

 Your Chief Body Transformation Expert,  

 Laura Miranda MsPT, CSCS

Get a Tight(er) Stomach by THIS WEEKEND

Since we are already in the 2nd week of June , some may consider it “crunch time;” And that’s NOT  another ridiculous pun used to drive home a point (alright fine, it IS.) 

flatten your stomach with these tipsThough I am 100 percent officially against quick fixes when it comes to looking good, there are certainly a few trade secrets that you can use for some “last minute cramming.” I have perfected these tricks from 10 years time-tested practice with clients and through endless hobnobbing with trainers of the top Hollywood movie stars.

If you have been taking the lazy route all spring and staying clear of the gym – you may find yourself desperately trying to drop 5 lbs before, oh say this weekend. You know what I am talking about – you suddenly realize you have to be: half naked in Fire Island/shirtless in a club/    (insert your 911 emergency here.    )

Without further delay, here are the top 5 no-fail tricks to successfully look better naked  (BY SATURDAY.) Follow them strictly for 5 days (or more) to seriously reduce the “bulge” in your stomach:

1. Eliminate White Carbs Completely
and replace with appropriate whole wheat versions. Carbs take an insane amount of water to process in the body. Therefore, consumption of excess processed white carbs will leave you bloated and feeling doughier than the roll you just devoured. Replace with whole wheat carbs to reduce the bloat factor and ensure swift elimination (b/c of the  fiber.)  READ food labels to make sure you are eating 1 serving size:  a typical  serving size of a wrap is HALF the wrap.  Consume the whole thing and you’ve eaten ¼ of you daily carb allowance! That’s insanity! 

2. Drown Yourself drink TONS of water
The less water you feed your body (dehydration) the more it desperately hold on to whatever stores it has left  (bloating.)  To stave off hunger, prevent bloating and keep food “flowing” through the body as quickly as possible – drink 8 or more glasses of water a day. The more water you drink the less likely you will be to drink other sugary/empty calorie options.  Make your simple water more interesting by adding slices of summer fruit (mango, raspberries ), veggies (cucumber,  carrots), or even switch to sodium free seltzer.

3. RUN Forrest, RUN
Running  is quite frankly one of the BEST methods of cardio exercise. In a short amount of time you can expend massive amounts of calories with a run through the park. You are trying to make great gains (or losses) in a short amount of time right?  Why not make that simple jog into a entire body blasting routine by adding in a few sprints, arm sculpting push ups and butt lifting jump squats.  

4. (Don’t) Shake it Like a Salt Shaker:
Step AWAY from the SaltI m not even referring to the salt that  you shake on top of food here. The sneaky-sneaks of the food industry would rather you not find out that their jarred tomato sauce has 850 mg of salt PER SERVING (1/4 cup) when the tomato itself has only about 10. They would also prefer that you were numb to the fact that Fat-Free products (yogurts/cottage cheese/peanut butter) are pumped with TONS of salt to spruce up the taste after the fat is taken out.  Ever wonder why you feel or even weigh in at 3-5 lbs more than the day before? It’s b/c of the S-A-L-T. Your best defense: read labels!


5. No Restaurants for 5 days:
I was at Nobu in Miami the other weekend trying to eat a healthy appetizer in prep for the meal that was about to come. After a bit of nobuinterrogation the waiter un-apologetically admitted that they put a ton of salt in their salads. IN THEIR SALADS! (I repeated it for dramatic effect.)  Can you now imagine how much unnecessary salt (oil and fat, of course) is being shoved into your food when you least expect it at restaurants, delis and salad bars?  Don’t even get me started on the out- of-hand serving sizes that are officially causing you to consume 100% more calories than you  estimate (a few recent studies reveal.)  The time tested, surefire way to drop a quick few inches of excess buldge by this weekend is to get into the kitchen and prepare your meals for the next few days. Prepare in bulk to 1 item can last a few days (ie beans, grains, meats etc.)

To wrap it up , whether you have a big event coming up (party/a new hook-up), you are looking to jump start your weight loss, or just want to look better naked THIS weekend: try # 1-5 for the next 5 days straight.

Stop back to this blog and tell me what a damn genius I am when your stomach is flatter than ever. Do you guys have SAFE quick weight loss tips that have worked for you? I would love to have you share them with my readers.