Gregg Avedon Interviewed

Gregg reveals fat loss tips and chats about his new book Muscle Chow .

Doug: Gregg, a lot of people know who you are because of your appearances in Men’s Health and their Muscle Chow nutrition segment. What would you say is the real key to an impressive physique?

Gregg: Bottom line, you’ve got to get to the gym and put in the work. A lot of guys email me asking what they can do to make an immediate impact on their training, muscle gains, and lean body mass. The truth is that most people lack true intensity. I’m talking about the kind of intensity that separates you from the rest of the gym rats pounding steel, talking between sets, and resting for long periods of time. One way to help achieve the kind of intensity I’m talking about is to shorten your rest times between sets without severely reducing the amount of weight you normally lift. I’m talking about under 2-minutes between sets. Another way to maintain the proper intensity is to work with a certified trainer who understands your goals and needs.

The next key is nutrition. We might slam the weights for 1-2 hours a day—a challenging and concentrated task—but then we’re faced with dietary challenges the remaining 22-23 hours of that day. This is where consistency comes into play. If you make the right dietary choices, you’ll reap the benefits from all your hard work in the gym.

Doug: You tend to write for men, but you say that your nutrition concepts will work for women too. What special considerations, if any, do you believe are needed for women to want to get lean and look great?

Gregg: One of the biggest pitfalls that I see women do is to starve themselves. They might have a little coffee in the morning, a light lunch, and then won’t eat again till dinner. Let’s think about this for a second. If you don’t eat till noon, that means you’ve just gone 16 hours without a morsel of food (from dinner to the following day’s lunch). What happens then is your body does into starvation mode and begins hoarding calories. It’s thinking, “Geez, I know she’s not going to feed me for a long time, so I had better hang onto as many calories as possible so we have energy to get through the day.” And do you know what the best source of energy is? Fat! That’s right, because fat yields 9 calories while both protein and carbohydrates yield 4 calories each, so your body stores the most efficient fuel source it can—fat.

This is the first concept that people—both women and men—need to understand. Eating smaller meals and snacks more frequently sends a message to your body that plenty of energy is available, and therefore it begins liberating calories more easily by ramping up your metabolism. The key is to eat the right kinds of foods, and that’s where my book comes in handy.

Doug: Gregg, there are plenty of people who have a pretty good idea what they should eat, but just don't make it happen. What strategies do you use to make healthy eating work for you?

Gregg: Think simple. If you can trace a food back to the mother or its original source fairly easily, chances are—it’s a good choice! (Foods like lean meats, cottage cheese, yogurt, fresh fruits, vegetables, and whole grains.) Overly processed foods like most cereals, breads, crackers, and just about anything pre-packaged from a factory are things that you need to pay attention to food label nutritional facts. The good news is that most companies are shunning away from trans fats. But before you feel all warm and fuzzy, you’ve still got to learn to read food labels. Even though the box may say “No Trans Fats,” a product can contain trace amounts via hydrogenated oils. FDA rules state that if a food contains under 0.5 grams per serving, the company does not have to declare it on the label. Okay, 0.5 grams of trans fat isn’t much, but if there are 20 servings in a box, 10 grams of trans fat may be a concern. For cereals, Kashi Go Lean is a great brand that you can trust. For breads, Food for Life’s Ezekiel is also a good choice.

Shopping the perimeter of a grocery store can be a safe zone for clean eating. Once you go to the middle isles of the store, it’s important to make good choices and pay attention to those labels.

Doug: Some of my clients who eat pretty "clean" while they're at home will blow it if they have a road trip. Your work requires quite a bit of traveling, how to you manage the healthy eating while you are on the road?

Gregg: This is where you’ve absolutely got to be mindful of your nutrition. If you’re going somewhere that has a grocery store nearby, fruit is always readily available—so are pre-made salads, yogurt, canned chicken, tuna, and water. I also pre-measure single servings of whey protein in snack sized zip-top baggies and throw them in my luggage so I have enough for 1-2 shakes a day. If it’s a long plane trip, I’ll pack a protein bar so I’m not tempted to eat poorly in the airport or on the plane. My book also has a troubleshooting section where I offer a rundown of food choices for when you’re in an airport and need to find something to eat.

Here’s a rule of thumb for eating out: You can never go wrong with a salad. The key is to get grilled chicken or fish on top, opt for no bacon bits, no croutons, half the cheese, and the dressing always on the side.

Doug: What can men and women expect from your new book, Muscle Chow? Where can they pick up or order a copy?

Gregg: Muscle Chow is food with a function—clean eating, simple food, that’s easy to prepare without a lot of prep time. In it you’ll find a shopping guide, pre- and post-workout meals, recipes for breakfast, lunch, and dinner—plus anytime snacks, and the troubleshooting section. Not only that, I offer my diet strategy that details 2-month healthy cycles. This is the exact concept that I use, and one that I’ve developed over the years to get ready for each Men’s Health cover. You can find Muscle Chow in bookstores everywhere or online.

Gregg Avedon is a well-known physique model who holds more Men's Health cover photos than anyone in history to his credit. He's also an NASM personal trainer who is passionate about helping others improve health and fitness. You can order his most recent book, Muscle Chow, a guide to over 150 easy-to-follow recipes that burn fat and build muscle, on Amazon.com or pick up a copy at your local bookstore. Visit his website at www.GreggAvedon.com