Dr. Sara Solomon

Dentist, Fitness Personality

  • D.O.B. - January 25
  • From - Belleville, Ontario, Canada
  • Height - 5'6"
  • Weight - 121 lbs.

Dr. Sara Solomon is a writer and spokesmodel for Bodybuilding.com (the most visited bodybuilding and fitness website in the world) and BSN. Dr. Solomon is a practicing dentist (DMD) in Toronto, Canada, and holds a Bachelor in Science in Physiotherapy. This certified personal trainer, spinning instructor, professional fitness model and cover girl is known around the world for her jump rope skills and her "Dr. Sara Solomon Cross Speed" Jump Rope by Buddy Lee Jump Ropes.

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HIGH INTENSITY RESISTANCE CIRCUITS:

  • I like to perform time-saving high intensity resistance circuits because research demonstrates it’s the most effective way to boost the metabolism and burn fat. I prefer to work smarter, not harder by combining my strength training and cardio session into one short but intense muscle building and fat-blasting workout.
  • I lift the heaviest weights I safely can during my 20-minute HIIT circuits. This builds lean muscle that will burn calories and fat for hours after my workouts are finished.
  • I keep my rest periods short (~10 seconds of rest) to keep the intensity high.
  • I have two styles of training: AMRAP (as many rounds as possible) in a fixed time period with minimal rest; and interval-timed workouts, where I set a timer for a fixed work period between 30-50 seconds and a set rest period of just 10 seconds.
  • My workouts are always different and progressive.
  • I always train FASTED in the morning, 7 days a week. I drink AminoX BCAAs (grape) before, during and then every 2 hours after my training until I break my fast.
  • I love jump rope and engage in 10 minutes of Jump Rope HiiT daily in addition to my 20 minute high intensity resistance circuits.
  • I stretch and foam roll after every workout.
  • I do not have a gym membership. I work out at home because this saves me time and improves my daily compliance.

I DO NOT DO LOW INTENSITY STEADY STATE CARDIO. You will never see me putzing along on an elliptical, treadmill, stair mill. The only cardio I do is high intensity interval sprinting one or two times a week for 10 minutes. This is usually on a spin bike or a treadmill. My goal is to maintain my lean body while eating the maximum amount of calories possible and doing the minimum amount of cardio necessary.

My Top Priorities:

  • Getting results (ie. lean gains)
  • Improving my metabolic capacity
  • Minimizing Injury (stretching, daily foam rolling)
  • Following a workout program that is FUN, maintainable and endurable 365 days a year. Compliance is crucial!

WORKOUT WITH ME IN REAL TIME! CLICK HERE FOR MY FREE REAL-TIME WORKOUT VIDEOS !

I failed miserably following a “6 small meals-a-day every 2-3 hours” meal plan. Not only was I unable to achieve satiety with these tiny meals, but I was also unable to lose fat without drastically dropping my calories to dangerously low levels. I also had a hard time factoring frequent feedings into my busy schedule.

I have been practicing intermittent fasting and flexible dieting since August 2012. To date, I have lost 20 pounds of fat and I have kept it off with ease! I have followed many different protocols, including 16/8, 20/4 and the Alternate Day Diet. Through trial and error, I established the Alternate Day Diet is the best option for my demanding schedule and eating personality. I eat in caloric surplus on alternating days, ensuring I reach my macronutrient targets. I follow a higher protein, higher carb (>150g/feast), lower fat diet. It's pointless for me to list my calories and macros because these numbers are not static. They are constantly changing as I change (metabolism is not static). Furthermore, my calories and macros are only relevant to my unique body. Everyone will have different values because we all are different ages, heights and weights; we all have different goals (fat loss vs muscle building); and we all have different genetics (for instance, I wish I inherited better NEAT and leptin sensitivity). My goal is to gradually increase my calories (especially from carbs) over time because I'm on a mission to ameliorate my metabolic capacity. The greater the metabolic capacity, the easier it is to achieve and maintain a lean physique.

  • I Break my fast with raw veggies (ie. a salad): high fiber, high water content, and limited calories. Raw veggies have high fiber and water content and few calories. This applies the principle of volumetrics and helps reduce overall calorie consumption for the rest of my feast. In other words, it helps prevents a bingefest.
  • Then I eat cooked foods such as: grilled veggies and lean protein (eg. chicken, fish, seafood, eggs, whey, Greek yogurt, cottage cheese, BSN Syntha-6 Whey and Isolate and ISOBURN).
  • I Finish my feast with complex carbs (fruit, yams, oats) and slow-digesting protein, such as casein (BSN Syntha-6 Isolate has casein) or cottage cheese.
    • I save my carbs until the end of my feeding window This strategy keeps insulin secretion under control. When veggies are eaten first, followed by protein and fat, the glycemic index of any carb (even candy!) that is consumed afterward is reduced. According to a 2011 study in the journal "Obesity," consuming most of your carbs at dinner leads to greater weight loss. Why? Eating carbs at night will induce a single daily insulin secretion in the evening. This will boost leptin levels 6-8 hours later, which will contribute to enhanced satiety during the next day's fasting window.
    • Slow-digesting proteins provide a steady supply of amino acids to your muscles during your fast for up to 8 hours, which promotes satiety and minimize muscle catabolism.
  • I ensure I meet my dietary fibre requirements.
  • I Use discretionary calories (eg. my favourite cereal or candy) to fill any calorie deficit.

*Access my BSN Whey Dessert Recipes at www.DrSaraSolomon.com

*Learn more about my Intermittent Fasting and Flexible Dieting Programs at www.DrSaraSolomon.com