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Top 5 Reasons You’re Sabotaging Workout Results with Your Diet

We all strive to be the best form of ourselves daily. Whether that is exercising regularly, sticking to a healthy diet, or having a positive attitude every day. The fact is, doing is way harder than we imagine in our heads. Seldom, people are successful in obtaining a constant success in all areas they wish to improve. We may be better in having a positive attitude than sticking to our healthy diet and vice versa. One of the biggest problems when one decides to go on a healthy diet is short- and long-term consistency. We either cheat too much during the diet or reach our goals only to fall back into the same homeostasis we were trying to pull ourselves out of. Here are the most common ways someone sabotages their hard work with their diet.

 1. Weekends Are Time to Party

Weekends are time to party but going overboard is where most of us sabotage our hard work during the week. I know the feeling. Right when five o’clock comes around on Friday you are out the door and thinking about the weekend. Weekends are a good time to decompress from a hard work week but sabotaging all that hard work with excessive drinking and eating only keeps you going in circles. If you must have a drink, try and go with a clear liquor that doesn’t pack a ton of calories and sugar. Light beers are dangerous because even though the advertise low calorie amounts, they are packed with carbs. Having a cheat meal once a week is encouraged to keep your mental health during a diet, but homeostasis will always try to jump in and convince you to eat that extra cookie. Relax on the weekends but be mindful.

2. You Don’t Eat During the Day, but Gorge at Night

We all have busy schedules during the day and meal planning is one of the hardest things to overcome when starting a diet. A lot of people skip breakfast and even lunch only to go home and stuff themselves during dinner. This is one of the worst things you can do to your eating habits and to your body. Those who starve themselves during the day and stuff at night tend to overeat and thus stuff themselves with a surplus of calories, leading to weight gain. If you make this type of eating a habit it will be harder to switch to a normal eating schedule, thus making it harder to lose weight.

3. If You Hit a Goal then, You Over Gift Yourself

If you look good on the outside it doesn’t matter what your feeding the inside, right? Wrong! Many of us are calorie counters and base their diets on calories. Many of us also hit our fitness goals and don’t care what type of food we eat if it’s low calorie. This is playing with fire. Is eating 1,000 calories of cotton candy the same as eating 1,000 calories of vegetables? Absolutely not! You need to be mindful of the types of calories you are eating and strive to supply your body with the correct nutrients on a day to day basis. If you don’t give your body the right amount of nutrients, you risk overeating in order to get those nutrients, which leads to weight gain.

4. Meal Prep Failure

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

5. Excuses

I touched on this a little earlier but deciding to start a new diet isn’t the hardest part of the initiative. Meal prep is a daunting task even the most experienced fitness professionals hate. If you go into your week not knowing what meals you bare going to eat, not only does it add more stress, you may fail to eat at all. Balancing work and fitness are already hard enough for some of us and throwing healthy meals into the mix only complicates the formula. Eating out is not a healthy option, so you must plan on making your meals at home or pay a pretty penny to make sure you are eating healthy meals. I suggest meal prepping on a Sunday for the following week and prepping all your meals in one day. That way you don’t need to worry about it during the week.

If you are sabotaging your diet, practicing bad fitness habits, and making excuses for yourself, it is time to schedule your FREE consultation with the best personal trainers in San Diego. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.


Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

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Brad Pitt is one of the most iconic actors of our generation. If you haven’t heard of him, then you probably have been living under a rock or from another planet. One of his most famous movies of his career was “Fight Club” which debut in 1999. The movie itself was a work of art, but it was not the captivating character of Tyler Durden or the plotline that had viewers clamoring. It was Brad Pitts body that had everyone in the theater in awe.[

There is no denying that Brad Pitt had the body of a god in Fight Club, in fact I guarantee this role propelled his acting career, getting casted in films such as “Troy” where he plays Achilles, who also has muscles on top of muscles. His body in Fight Club is so mesmerizing that 20 years later, it is still a topic of discussion on popular bodybuilding, nutrition websites, and between regular people such as us.

So, what was Brad Pitts secret? Did he sacrifice a lamb and pray to a Viking god? Was it muscle CGI before CGI? It couldn’t have been old fashion hard work could it? His body looked inhuman! Well, it was! During the filming of the film Pitt was sitting at a spectacular 5-6 percent body fat. Pitt stands at 5’11 which means he was probably weighing around the 155 range. Keeping that weight, while continuing to chisel out muscle is a very hard thing to do. Now let’s dive into his routine!

High Reps with Low Weight; Concentrating on One Muscle Group a Day

When Pitt was casted as Tyler Durden, he states he didn’t want to build a lot of muscle mass like Arnold Schwarzenegger, but rather wanted to be shredded and punchy. Edward Norton is a smaller guy and Pitt was playing his badass double, so it made sense to keep Pitt around the same size and not try and bulk him up too much. Thus,

Brad Pitts Fight Club workout routine was born.

The general rule of thumb when it comes to weight lifting is: the more muscle you want to build, the heavier weight you lift with less reps. If you want to build lean and tone muscle, you lift a lighter weight with more reps. There is obviously a lot more to look like Brad Pitt then just doing that, but that’s the basics.

Pitt chose to lift less weight and more reps when he worked out, but he also concentrated his workout on one muscle group per day. According to Highsnobiety Mondays were chest day, Tuesdays were all about back, Wednesdays were shoulders, Thursday was arms (biceps and triceps), and the rest of the week was dedicated to cardio and resting. His exact routine was this:

(*No reps Mentioned)

Monday — Chest
Push-ups — Three sets of 25 reps
Bench press — 25, 15 and eight reps at 165, 195, 225 lbs
Nautilus press — 15 reps at 80, 100, 130 lbs
Incline press — 15 reps at 80, 100, 130 lbs
Pec deck — 15 reps at 60, 70, 80 lbs

Tuesday — Back
25 pull-ups — Three sets to fatigue
Seated rows — Three sets at 75, 80, 85 lbs
Lat pull downs — Three sets at 135, 150, 165 lbs
T-bar rows — Three sets at 80, 95, 110 lbs

Wednesday – Shoulders
Arnold press — Three sets at 55 lbs
Laterals — Three sets at 30 lbs
Front raises — Three sets at 25 lbs

Thursday – Biceps & Triceps
Preacher curls — Three sets at 60, 80, 95 lbs
EZ curls cable — Three sets at 50, 65, 80 lbs
Hammer curls — Three sets at 30, 45, 55 lbs
Push downs — Three sets at 70, 85, 100 lbs

Friday & Saturday – Cardio
Treadmill — one hour at 80-90 percent of maximum heart rate
(Obtained from Highsnobiety)

Pitt put his fair share of work in the weight room, but as I stated above, he was sitting at 5-6 percent body fat and you don’t get to that number unless you do a lot of; Cardio, Cardio, Cardio! If you have ever been serious about working out, you probably know that getting yourself down to 5-6 percent body fat is no easy feat. Six packs generally begin to show around 13 percent body fat and you start to look really shredded when it gets to be around 10 percent. You don’t get your body fat percentage that low with doing just weight lifting and dieting. You need to accept early on that if you want a lean shredded body type, cardio will be a huge factor. As you can see from his weekly workouts, Pitt was doing 2 hours on the treadmill per week, but he was also getting his heart rate up to 80-90 percent during those two hours for maximum results. 

Diet is Important

Once again, if you wanted to gain a lot of muscle mass, you would probably need to consume a lot of calories to supplement your muscles. Pitts Fight Club diet secret was eating extremely clean food. You may ask yourself, what is clean food? Pitt was eating mainly chicken and fish, brown rice, whole grain pasta, oatmeal, and green veggies. As you probably know from experience, eating this way isn’t easy and it takes extreme discipline and moderation. Here is Pitts alleged average day of meals:[

Breakfast: Eggs (six whites, seven yolks) and 75g of oatmeal with raisins. Occasionally, Pitt would replace the eggs with a protein shake if his schedule was tight.

Midmorning Snack: Tinned tuna in whole wheat pita breads

Lunch: Two chicken breasts, 75-100g brown rice or pasta, and green veggies

Mid-Afternoon Snack [Pre-Workout]: A protein bar or whey protein shake and a banana

Post Workout: whey protein shake and a banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables and salad.

Evening Snack: Casein protein shake or low fat cottage cheese (slow release protein).

(Obtained from Highsnobiety)

As you can see there wasn’t any room for ice cream or cotton candy. Pitt consumed approximately 2,000 calories a day and ate only as much carbs and protein as his body could handle. You might say to yourself “this workout plan seems impossible and a lot of work.” Well, it is! Pitt did not do it all on his own though. He had some excellent personal trainers that helped him draft his workout routine and manage his nutrition. But above all else these personal trainers kept Pitt consistent, and consistency is the real secret to anything you want to achieve.

Need Help from a Personal Trainer? We can help! We also offer training online! (858) 255-0367

People who are new in the field of fitness and start exercising on their own often find it difficult to achieve the body they have dreamed of.. Even after following a consistent exercise routine, they do not find any difference in their body. They complain of seeing no results or change after doing vigorous exercises regularly. These people fail to realize that the exercises they have chosen might not suit their body type. This is why hiring a personal trainer who can properly guide your workouts is so important! In the initial days of your workout journey, the personal trainers provide you with a routine that suits your needs and your individual goal.. It helps every person achieve the change they want in their body effectively, safely, and efficiently!

Personal Trainer San Diego provides their clients with personal trainers who have extensive experience and expertise in the fitness arena. They understand the needs of their clients and help them in framing a workout routine that can help the customer achieve their fitness goals efficiently and effectively. The personal trainers offer support to anyone who is motivated to lose weight or gain lean muscle. Most often when people workout without professional help, they follow routines that might not suit their body type. This is where a personal trainer comes to the rescue. They help people choose workout routines that are customized and suitable for their body type and their personal goals.

Why are Personal Trainers Important?

San Diego gyms offer personal trainers who are capable enough to guide every person to achieve their fitness goals successfully. Here are a few reasons that can help to better understand why personal training with a Certified Trainer is more effective than training on your own:


Most people who are extremely motivated to stay fit often get stuck at the basic step of figuring out the correct workout routine. The routine they choose might be wrong and have no effect on the body. Personal trainers who know each workout routine and their benefits can help every person choose the appropriate exercises. They are also aware of the frequency, intensity and time of each exercise. Certified Personal Trainers can guide every person accordingly and help them reach their fitness targets.


When people workout on their own, they often follow the same routine everyday. They fear introducing new exercises in the routine as they are not sure if the routine will be effective. Or perhaps they are afraid to not execute the exercise properly, increasing the risk of injury. This makes the workout routine not only ineffective, but boring after some time. To help people deal with these situations, personal trainers are essential. They can help you to understand the benefits of each exercise and change the routines accordingly so that you continue to break through plateaus and hit new goals. This makes the entire process of working out fun for every person. San Diego Fitness provides personal trainers who make the process of staying fit a fun activity for every customer!


Personal trainers understand our exercising abilities better than us. When people exercise on their own, they often do not push themselves beyond their comfort zone. Once a person is comfortable with their daily exercise routine, a personal trainer can challenge them by increasing the frequency of an exercise. They test the limits of every person by encouraging them to work a little harder everyday. For example, if a person does ten push-ups daily the personal trainer might tell him to do five more the next day if he feels necessary. This is going to increase the effectiveness of the workout. By consistently providing new stimulus to the body, the workouts never become boring and stale.


When people workout on their own, they get bored with the routine as they lack motivation. People are more likely to stay motivated when they find an expert to support and encourage them. A personal trainer always motivates people to work hard and stay dedicated to their fitness routine. People often draw motivation from their personal trainers as they are there to encourage and support you on your fitness journey. Any Gym in San Diego offers personal trainers who help their clients stay motivated in their journey of staying fit.


Personal trainers are like teachers who train people in the field of fitness. They teach the newcomers about each exercise and its benefits. They also help every person understand their body type and follow routines as per their needs. People who do not have much knowledge about workout routines but want to stay fit can benefit greatly from a personal trainers knowledge and expertise. Certified Trainers enlighten their clients about fitness and teach them more about the impact of each workout. Personal Trainers also impart knowledge about healthy eating that can help improve one’s lifestyle. They also help teach clients to workout safely and correctly on their off-days while hitting their targets.


We often overlook the mistakes we make while exercising on our own. This can have a negative impact on the entire workout routine. A personal trainer will always point out the mistakes we make while exercising. They teach the correct methods and help every person perform each workout correctly. This makes the workout routine effective and we can see results in our body sooner. People often give up during situations when they find the exercises to be difficult. Personal trainers help people overcome this by boosting their confidence. They supervise, guide and allow every person to reach their full potential.

San Diego Personal Trainer guides every person in their fitness journey by providing correct assistance. They boost their confidence and motivate them to push their limits while performing exercises. Every person can attain the body of their dreams if they are able to figure out the correct workout routine. Along with a workout routine, following a proper diet and sleep schedule is also important to see changes in the body. A personal trainer can provide the best advice when it comes to choosing a workout routine. They have years of experience in this field and have better knowledge as to which exercise works best for attaining a certain goal.

Once a person is able to figure out the workout routine, diligently practicing it regularly can help them stay fit. A personal trainer always helps to kick-start the journey of staying fit, laying the foundation from which to build upon. Working out on your own sometimes has little to no impact on the body. A personal trainer helps a person stay in healthy shape more effectively. We recommend you finally take the plunge and hire a trainer today!

You’re probably well aware that building muscle equates to better health. However, do you know the exact reasons why? Is it worth knowing the answers? We think so and we think the below information will definitely pay off. Also, what could possibly be bad about more knowledge, especially if it directly pertains to your fitness goals?

Ultimately, we all want the same goal: optimal health. Any personal trainer San Diego Ca says as much, and those who have enjoyed the immense benefits will undoubtedly agree.

So before you start searching for outdoor gyms near me and readying yourself for the grind, brew a cup of coffee or tea first and take the time to equip yourself with some golden nuggets of knowledge about muscle-building, here are the top 8 reasons for building and maintaining muscle mass.


Many San Diego fitness trainers are all too willing to recommend strength training to their clients because it not only builds muscle mass but serves as a cardio routine as well. You might argue that almost any kind of exercise has holistic benefits. There are still cardio workouts that help you develop muscles.

However, muscle-building and strength training as a whole clearly stand out because of their more pronounced benefits on the heart and lungs. This is despite most strength workouts being considered as low-impact cardio exercises. This really shouldn’t be a surprise since, even with continued movements and minimal rests, you get to increase your heart rate every time.

There are even studies that prove that it’s just as good for promoting heart health as any kind of cardio workout. This is why muscle-building is almost always included in any elite personal training San Diego program.


We tend to overlook the importance of having the right balance as we do our daily activities. In fact, without proper balance, we won’t even be able to do something as essential as walking or standing! Many seniors also tend to have a higher risk of suffering falls because of poor balancing abilities…as a result of weak muscles.

On the other hand, posture not only helps you look better but may even take care of chronic back pain issues you’ve been dealing with. Having poor posture is a tell-tale sign of low strength endurance since plenty of muscles are typically involved in maintaining good posture.


Any expert weight loss trainer in San Diego will be all too willing to underscore the importance of strength training in boosting one’s metabolism. Incidentally, if you happen to be a foodie, did you know that maintaining muscle mass requires more calorie intake?

Most of this is rooted in the fact that any muscle you develop only adds to your basal metabolic rate (BMR). The latter basically dictates the number of calories you need to take in just to maintain your body’s optimal functions. So you can only imagine the boosts in metabolism you’ll get to enjoy if you continue building muscles and working out in gyms in San Diego.


Much like any kind of exercise, for that matter. After all, strength training also triggers the release of endorphins, which are hormones that help you deal with stress and worry by boosting your mood. You probably know by now how much of a quicksand depression and low self-esteem can be.

If you happen to be suffering from one or more of these conditions, know that there’s always an opportunity to help you combat it through working out. The best personal trainer San Diego will always be there to lend a helping hand to motivate you and, hopefully, come out as a new, more refreshed person!


Just ask any personal trainer San Diego about the importance of muscles in decreasing the risk of injury and chronic pain, and chances are, he or she will point this factor out. At the core of strength training is improving movement. Without it, how can you go about with your day-to-day activities? And even if you can, must you really endure unnecessary pain every time you do anything?

As you keep performing strength training workouts like lunges and squats, you only do your joints a load of good. In turn, this only makes you more amenable to performing daily activities without the usual inconveniences.


And nowadays, who doesn’t want to be more disease-resistant? How exactly does your building muscle provide a better shield against illness? Well, most of it stems from the general way you’re keeping your body stronger as a result of your strength training. The more you build muscle, the more you’re giving your body the fuel it needs to keep up with the demands of everyday life and whatever challenges come your way.

We don’t need to look further than the link between muscle mass and diabetes to drive this point further. Did you know that the more muscle tissue you have, the less load you take off your pancreas in managing glucose in the blood?

So the next time you’re hesitating to search “gyms near me” because of a lack of motivation, just remember this fact and the terrible consequences of uncontrolled diabetes. Chances are, you’ll be suiting up in no time.


Optimal bone health is just as vital as building muscle. Fortunately, you’re not actually neglecting your bones each time you pump iron. In fact, it’s the opposite since strength training also boosts bone density.

For older women who are prone to getting osteoporosis, this opens up an opportunity to prevent that from happening altogether. Keep in mind that if you’re a woman yourself, your estrogen levels tend to take a nose-dive during and after menopause. This only makes your bones weaker, which necessitates taking active steps to keep them strong.


With all these advantages taken together, it becomes clear that muscle-building lends itself to promoting overall well-being. In short, it’s one of the healthiest routes to take. And if there’s one other factor that’s readily associated with health, it’s longevity. This topic has been featured extensively on mass media platforms.

It may not be the sole factor, but the way strength training aids in cardiovascular health and building endurance does keep the risks of chronic diseases down. By no means is it a magic bullet as well. However, now that you know knowing you can add years to your life if you start building muscle NOW, would you still willingly skip out and not train?


What’s good is that strength training can be performed anywhere, in an outdoor gym in San Diego or in the comfort of your home. You may even do it in an online session with your favorite personal trainer San Diego. This pretty much guarantees that there is no room for alibis as far developing muscles. Considering the state of these times, we can even argue that any type of exercise already serves as a ready boost for everyone, so start today!