Beginning in 1986 as a Sophomore at ASU in my Bachelor of Science in Exercise Science Program, the roots of the program were developed. I was a personal trainer at the time at one of the valley’s own One on One Fitness Studios. I trained my clients in a boot camp style approach and counselled them on calorie counting, sports nutrition and timing with exercise, and tracking their calories and protein/fats/carbohydrates. At the time, calorie counting books and estimated exercise expenditures were used along with the $2 notebooks from Walgreens. It was a very successful approach for my clients at the time, having seen great results in my clients. After pursuing my dream to obtain the highest level of accreditation and pursuit of knowledge, I became a physician. To this day those basic principles formulate the Current Metabolic Enhancement Program (MEP) of which hundreds even thousands of patients and athletes alike have successfully completed in optimizing their health and wellness and integrating the worlds of medicine and fitness. My weight loss and weight gain program approach is designed to assess your metabolic status, body composition, and balancing those out with your medical conditions and everyday personal life needs.
The First Phase of the SSMI MEP is creating a hypocaloric state with mild ketogenic intake at first. Subtraction of simple sugars, white flour-based products and excess portions, focusing on an anti-inflammatory diet, Mediterranean, heart healthy choices. As the weight is lost, mostly water weight in the beginning, adjustments are made to your medications if needed. The aim of carbohydrates will be 25 grams a day of Carbohydrates and higher good fat/protein intake. The calorie deficit will be 500-1000 calories. This is the induction phase. It’s temporary. At the same time, resistance and cardiovascular training are accounted for and are a center part of the program of ‘being active’. Modified and interval training to train the brain as you get accustomed to being active. The average weight loss will be 7-15 pounds in a month, but our clients are commonly at 20-30 pounds loss. At the end of the program, we’ll do before and after DXA Body Composition analysis, aiming for body fat loss and maintaining lean mass, lipid and A1c, blood pressure, and Visual Analog Pain Scale. After the program our clients stay on weekly weigh-ins and focus on adding back the carbohydrates needed for fueling and the aim then is for strength gains and performance enhancement.
The Second Phase is thinking more like an athlete and eliminating the carbohydrate restriction and keeping a modest calorie deficit to 250-500 calories a day. Activity will be increased in both resistance and focused on strength and muscle mass development, with aerobic/cardiovascular exercise on the background. A goal BMI, measurements are made, and a repeat DEXA Body Comp is performed to finish your Muscle Mass and strength gains and finishes the Phase 2.
The Third Phase is the last Phase is Fitness for Life. Completely in control of your caloric intake, diary is optional, and exercise is now aimed at the aerobic/cardiovascular portion and a baseline VO2 max is done. An exercise prescription of aerobic exercise is formulated with focus on aerobic exercise of your favorite modalities and the resistance training is on the back burner. Training and fueling now like an athlete.