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Delorean: Symptoms of Fat Loss (parts 1&2)


20 Feb

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Posted in Fat Loss, diet, female training | 16 Comments »

I have talked about this a lot lately with my clients and board members. Here is a quick run down of what fat loss is.

Fat loss is the removal of stored body fat from your body. In order to achieve fat loss you need to be in a deficit of energy. Meaning what it takes to run your body for a day, you need to consume less than that. If your body needs 2,000 kcal of energy to run, and you consume 1,500 calories, you are in the negative by 500 calories.

Take away the numbers and think about what that really means. Your body, in order to function properly, needs a certain amount of energy.

One could compare this to say, a flashlight. Oh, here comes another analogy!!!

A flashlight running 100% on charged batteries shines bright, is lucid, and performs perfectly when needed for a task. What happens when those batteries start to drain of energy?

The light is less bright, performance is shaky, and the crystal clear stream of light is now muddy.

You know how it is when the batteries are almost dead, you start to bang the flashlight to get those extra jolts of connection before that moment where the fat lady has sung, and no more power.

NOW, imagine your body if that flashlight. As time goes on your batteries are running low. How are you going to feel?

  • Less lucid, foggy
  • easily emotional
  • fatigue
  • hunger
  • harder to wake up in the morning
  • muscle soreness
  • sadness
  • insomia

These are not symptoms of overtraining. These are symptoms of fat loss.

Think about it folks – you are removing a physical substance from your body. It was once there but you are trying to take it away. You might say, “well, I put it on easily. Taking it away can’t be that hard. ”

When is the last time you glued something? How easy was that to get on? How much of a pain in the ass was it to get off?

Just fat loss alone doesn’t feel good, it shouldn’t feel good. Anyone that tells you that either doesn’t know, or doesn’t want you to know. That doesn’t mean fat loss can’t be good for you in the long run. It just means what you have to endure while getting there is a real task to be undertaken.

This is why I try to get my clients to lose fat as quick as they can, but as safely as they can. So that “The Drain Effect” doesn’t turn into what we are going to talk about in part 2.

Part 2: The Drain Effect

In the last section, we talked about how even smart fat loss can leave you not feeling great. Now we are going to talk about what happens when you take this effect to another level, or allow it to go on for too long.

Some clients have come to me having been on a diet, in one form or another, for the majority of their life. They have had short bouts of breaks, but for the most part life for them has been a never-ending cycle of starve and stuff. This would be fine is they actually achieved something with it. Usually, they take one or both to the extreme,and end up worse off than they began. Combine this with aggressive training in aerobics and lifting, and we receive a ticket to overtraining.

Now before I dive right in, yes, I am mixing the two together. This is not a conversation about just overtraining. Most of the following problems can occur by eating a low caloric diet for too long if you aren’t training, AND some of these problems can present themselves if you aren’t taking good training rests even if your feeding is on point.

Good? Moving on.

If you don’t feed your body well enough for an extended period of time what do you think is going to happen?

What if you decided to drive your car with little to no oil day after day after day? Stuff would start wearing down, wouldn’t it? It wouldn’t be functioning right.

The concept is really pretty simple. If you dirve hard, fuel hard. YOU CAN’T CHEAT THE BODY. Go ahead though, defy the law. Here is what to look for if you do.

  • Sudden inability to complete workouts
  • Feeling unmotivated and lacking energy
  • Increased susceptibility to colds, sore throats, and other illnesses
  • Extremely hungry or not hungry at all
  • Decrease in performance
  • Long standing Insomnia
  • Aches or pain in the muscles and/or joints for longer periods
  • Fatigue
  • Headaches
  • Elevated morning pulse
  • Decreased body temperature
  • Decrease lab levels in vitamins and thyroid
  • Anxiety/depression
  • Hair shedding

In short, you don’t feel so hot and why should you, your running on empty over and over again. Did I mention how not good for fat loss this is?

So what is the best method to assure yourself that you are training for fat loss, but not burning yourself out?

How do we gauge the middle ground that leads us to the ultimate goal we have?

http://www.fatlosstroubleshoot.com

How to Hire a Personal Trainer


20 Jan

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Posted in Fat Loss, personal trainers | 18 Comments »

I find it pretty amazing how at ease people are about putting their body in the hands of someone they don’t know. I have seen people be more uptight and guarded about installation of an air conditioning unit. Before you even think about hiring a trainer you should at least resolve in your mind exactly what you about to do, and how important it really is. Perhaps then you will take it as seriously as you need to take.

For the most part we hire a trainer out of need for real change in our lives or performance. That is a great thing, to make change for the better, and to better ourselves. The problem comes in when you put that decision in the hands of people who either don’t care or can’t help. Most of the time they lack the knowledge and, like in many professions, nobility isn’t found easily. Examples of this can be seen in all areas of professions (doctors, therapists, and mechanics), what I am going to focus on today is personal trainers.

The Hunt

Let’s be honest, the chances of finding a good trainer are small, finding them locally are even smaller. Population of your city can matter but then Gray Cook is in a small city in Southern Virginia. There are crap trainers in New York and amazing trainers in Belmont, Mass.

As far as where to look for a trainer I recommend private trainers/local gym training  over commercial gym trainers if really looking to push forward. Most commercial gym trainers are just getting by to something “bigger and better.” To them it’s just a job. If you can, find someone that makes it their life. Private gyms are great for this as are self-employed trainers. They will work harder for you because they don’t get paid no matter what. The phonebook is a great place to start. Call around, talk to people and see who you will feel most comfortable with. If possible to get a referral to a trainer, do so. This way you can see what results they have already given and what kind of experience you could have with them. If you can’t do that though here are some tips and what to look for in a trainer you have no prior knowledge of.

The Right Certification

Let me preface this with the fact that a trainer could have a college degree, all kinds of certifications, and years of experience, and be horrible. It doesn’t take much to memorize stuff from a bookand take a test. All certifications have their weak points, and the ability of your trainer to go beyond just learning what they have to every two years is important. If you hear the phrase “continuing education” then you are at least with someone who cares. They may still be crappy, but they care. This all being said, you up your chance of getting a better trainer if they have a good certification and education. Here is a list of good certifications to trust: CSCS, NASM, ACSM, ACE, ISSA, and NSCA. I have my personal preferences, but again it’s the trainer, not the paper.

The Right Price

If it’s too cheap there may be a reason, if it is really expensive it may be hype. Look for someone willing to work with your budget, but that takes his or her career serious. You should be paying more for the assessment, and overall starting of your program vs. session expenses. For example, I charge the most at the beginning of working with clients. The assessments (which we will discuss) are the most important part to taking on a new client. This is the research and understanding stage of you, the client. While each trainer is different, good trainers understand that at a point your start to have to spend less time on investigation and more of acting and implementation. Sure there is constant re-evaluation of a situation and progress, but, for the most part your course should be pretty obvious to a good trainer when goals are set into place. If a trainer has the nerve to act as if your become more of a problem or more costly as time goes on or you get a feeling of their trying to milk you for all you have, then it is time to move on.

Right for your goals

You aren’t going to get served training for bodybuilding by an aerobics instructor. You aren’t likely to increase speed performance with a weight loss specialist. The best of trainers can cover all ground, but if you have a really specific goal, then find a specific trainer. If possible narrow it even further. For example, I get a lot of fat loss clients because I am the “fat loss expert” but I also get a lot of metabolic damage cases because that is my area of high researched knowledge. However, not that I haven’t worked with athlete performance and it is certainly growing, but currently I would send you to someone like Eric Cressey or Tony Gentilcore who work with that every day. A good trainer isn’t afraid to send you to the best. A good trainer knows when the best thing they can do for you is provide you with a better option and not let their ego get in the way.

The Assessment

This is by far the most important time you should be spending with your trainer. It takes truth on your part, and listening on theirs. If the following isn’t discussed, say thank you, pay them for their time if needed and move on.

  • Medical History-This is including surgeries, medications, injuries, and medical conditions. Not all trainers require a doctors approval but it is a good sign if they ask.
  • Muscle Balance, flexibility, and postural assessment-It doesn’t have to be a full on screen, some have a great eye from you just standing there. Still it should be discussed because how you are going to progress should depend on how messed up your body is or isn’t.
  • Strength and aerobic assessment-There should be some manner of strength tests and aerobic conditioning.
  • Goals-Where you want to be and how they plan of getting you there.
  • Nutrition-This this does get a little tricky. Unless your personal trainer also has specific education as a nutritionist or Registered Dietitian, then technically they aren’t ALLOWED to give you a detailed diet(in most states). Being that any goal you want to reach involves diet, this may make a trainer seem moot. Not the case, they can give you guidelines, and a basic structure. They can tell you what you shouldn’t be eating and direct you to how to, in a free manner, arrive at the needed info for your situation. Basically they should tell you in detail what you should do to do it yourself and try to bend and work around that rule as much as possible. That IS allowed and should occur.
  • Daily Habits-This involves understanding your daily routine, how fitness and better health can fit into your life, and what they can do to help you figure all that out.
  • Timeline-Involving more detailed knowledge of where they think you can go, how far and how soon to help keep you motivated and on course.

When to Run

If during the assessment a trainer does or says any of the following, get out that phonebook, and find another one.

1. Is negative or treats you rudely.

The last thing you need is a bad attitude, especially when most of the time people don’t really want to be doing lunges in the first place. It is their job to always try to make you happy. That doesn’t mean walk all over them, but they should be in a constant state of making you feel better about yourself. Being a jerk does not equal being good.

2. Tells you not to eat or suggests that you can only lose fat eating a “special diet” or using supplements.

See at first you will lose some weight, think your trainer is a god and then guess what, either your sessions are over and you put the weight back on or you regain it and somehow, they turn it back onto what you were doing wrong. What do they care, they got your money, or will get more of it trying to help you “get back on track.”

3. If they don’t give you options and try to work with your schedule

Of course they don’t have to be at your beck and call and this is their living, but they should try and make it affordable for you and they should be open to new ideas and ways to work training options for you. If they seem like Prima Donna and you can’t even get to that first session, screw them and take you money elsewhere.

4. If they make any outrageous claims or promises.

A good trainer should know that it isn’t really about them, it is about you. They are there to help you get something done. They can only do as good as the team you are. Anything else is just cheap campaigning.

The Workout

So they passed your assessment test, now on to the workout. Already your goals should have been discussed and the “plan of attack” should be laid out. Here is what you should look for when moving into training.

  • Use of Free Weights-Free weights work stabilization, help create balance, and provide a better overall look and performance when used properly. This doesn’t mean cable work isn’t great too, or that machines don’t have their place. However, free weight are still king in my book.
  • Compound movements-What a compound movement is in the first place should be explained to you. You need a full body workout when starting off and I still advise them for advanced lifters as well.
  • Proper weight-You should be assessed on what weight is right for each movement.
  • Talking you through form-How do you know what to focus on if they don’t tell you? The job is to instruct you on proper form and make the exercise safe and worthwhile. This is the only time it’s okay for someone you aren’t getting cuddly with to look at your rear end.
  • Warming up-Now granted sometimes when on short sessions with a trainer the warm up may be a little less intense then it needs to be. My advice is if you know you have 30 mins to workout with a trainer, get there early and go ahead and do your warm up so that the two of you can get right down to business. Still if worth their salt, they should be telling you this, specifically dynamic work.
  • Enthusiasm-Your trainer should make you feel good about yourself. They should remind you that you’re there for a purpose and are not doing all those squats for nothing. We feed off the energy of others and intensity, it’s very important for a trainer to have that.

When to run

1.      They put you on nothing but machines.
2.      They aren’t paying attention to you while training.
3.      The have you doing tons of “crunches” and isolation movements.
4.      Wrong weight at the wrong times.

This should be plenty enough to help you find a trainer in your area. At the very least it should help you figure out who not to work with.

The Great Nutrient Debate!


07 Nov

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Posted in antioxidents, juicing, nutrients | 9 Comments »

Originally published by FA

Sure, fruits and veggies are nature’s potent pharmacy, right?

You bet your sculpted ass they are!

But what’s the best way to get at that goodness? Should we juice it, mash it, or supplement it?

Silence.

Fruits and veggies offer a variety of nourishing vitamins, minerals, and antioxidants that are hard to find anywhere else in their purest form, but their preparation can have an impact on their nutrient make-up. Some berries when microwaved, for example, have their antioxidant potency increased. Other types of fruits and veggies, however, lose a large amount of their nutrients when cooked.

It’s best to keep them in the purest form possible so you don’t lose any of that precious cargo — specifically, antioxidants.

sexy woman with apple

What are Antioxidants and Why Do I Need Them?

Everywhere you go nowadays, people are talking about antioxidants. Whether they’re your reason for eating dark chocolate, or why you’re spending hundreds of dollars on berries from a remote island that you have to charter a plane from someone named Fernando to get to.

First, let’s just talk a little about antioxidants and the basics of what they do.

Antioxidants fight off free radicals in the body that cause oxidative stress. Free radicals are chemically active atoms or molecular fragments that have a charge due to an abnormal number of electrons. They can cause damage in your cells, proteins, and even DNA.

It’s not possible to avoid free radicals forming in the body because they’re sourced from so many things. From pollution to exercise, we’re affected by them daily.

Antioxidants help stop the process of oxidation in our bodies by neutralizing the free radicals. Vitamins A, C, and E, beta-carotene, selenium, and lycopene are the most recognized items found in food with antioxidant activity.

Research keeps showing us that we benefit from natural sources of antioxidants, and time and time again, supplemental antioxidants don’t live up to their hype. Could it be that the acai berry juice filled to the brim with sugar isn’t going to save us after all, and that in fact it’s just the berry itself we need to be eating?

Marion Franz, MS, RD, CDE, a nutrition consultant and contributing author of nutritional guidelines for the American Diabetes Association (ADA), had this to say, “Supplements focus on suspected benefits from individual nutrients, when the benefits of a particular food may come not just from an individual nutrient, but from a combination of nutrients in the food.”

Also, it’s been shown that you need a variety of different fruits and veggies daily to get the full spectrum of necessary nutrients. If you’re just getting your daily servings from apples and broccoli, you need to branch out to the other isles in the produce section.

But it isn’t just antioxidants that like to float the route of whole foods.

Lyle McDonald has done extensive research on the issue and has stated that, “I have this hunch that nutrients in food are not only absorbed better (bioavailability), but utilized better by the body. In some cases, this is clearly due to the structure of the nutrient, for example heme vs. non-heme iron, with heme iron (found in red meat) having something like a ten times better absorption rate than non-heme (found in veggies).”

He also theorized that taking food supplements alongside foods that have similar nutrient content (i.e. taking your vitamin C while eating an orange) could even improve the absorption rate of the supplement. Meaning that if you want to get a super bang for your buck, try eating your fruits and veggies with a refreshing glass of Biotest’s Superfood.

superfood

Timing Your Antioxidants

Exercising increases oxidation in our bodies because we’re exerting more energy, causing us to need more oxygen. So, to a degree, we’re inflaming our body when we lift.

Inflammation is a highly controversial thing not only in weight lifting, but in health and disease conversations all over the world.

Remember that antioxidants fight oxidative stress, but it’s that very stress that causes our muscles to break down and grow again. If we hinder the recovery process too much, then we may be victims of our own overreaction.

While the overall goal is to decrease inflammation, we do benefit from some inflammation post-workout.

The best fix? Leave a good three to four hour window for antioxidant consumption pre- and post-workout to be on the safe side.

Squeeze More, Get More?

Now that we’ve crowned whole foods as king, especially for antioxidants, let’s talk about your other options and if they’re even worth your effort.

First, let’s just go ahead and get this out there: If you’re getting your veggies, fruits, or vitamins from processed, pre-made juices — then you need to change up your diet.

I know you’ve seen one of the various V8 commercials. The three I’m most familiar with feature an attractive young mom eating fries; a fit, handsome husband opting for meat and bread; and a chubby, balding man ordering food from a drive-thru. None of them are having vegetables with their meal, so they get hit in the head by a loved one or an overly judgmental drive-thru lady.

I’m sorry, but holding the lettuce, tomato, and onion at McDonald’s might not be such a bad idea.

When I get my serving of veggies, I want them fresh, clean, and tasty, not overly processed, covered in sodium, and “enriched” with vitamins. So, if you think that getting your serving of veggies from V8 is cutting it, you’re dead wrong!

The same goes for all of those fruit-based juices filled with antioxidants. You’re losing so much getting it in that form, and most of the time you aren’t even getting an amount that comes close to what the labels says.

Luckily, by law, “fruit juice” is only to be used to describe a beverage that’s 100% fruit juice. However, fruit juices combined with other ingredients, like high-fructose corn syrup, are called a “juice cocktail” or “juice drink.”(1) Also, according to the FDA, the use of the word “nectar” when describing a beverage is acceptable for a diluted juice that contains fruit juice or puree, water, and sweeteners.(2)

So, if you’re going to drink a processed juice, make sure you read the label and aren’t getting something that’s complete crap.

I’d also like to note that fruit juice labels may be misleading because of companies actively hiding their actual content. This will continue to get worse as more and more people are trying to have a healthier diet, thinking that juice will make up for the three large pizzas they ate the night before.

Phrases like “no added sugar” are placed on labels, and normally the products are made from “reconstituted concentrate,” which is naturally occurring fructose in the fruit. This has a similar effect to sugar, and the jury is still out on how good this may be for you.(3)

Food distributors do shady things like this often, like saying “no trans fat” and actuality meaning “no trans fat per serving because if it’s less than one gram in a serving, that means there’s none.” Sure, trans fat may or may not be the ultimate evil, but funny they’re trying to hide it so hard, isn’t it?

In short, it’s best if you know where your juice is coming from, or that it’s just coming from fruit in the first place.

Time for a Smoothie

Now, juicing at home is definitely a much better option than getting processed juice, but it’s still lacking.

You lose so much natural fiber, which we all need more of, and a lot of fruits and veggies are robbed of their nutrients when exposed to air for any length of time. Studies have shown that once the fruit has been juiced, its antioxidants start to react with oxygen free radicals, losing their health benefits.

So, if you’re going to juice, make sure to drink it up quickly so you lose as few of those precious nutrients as possible.

The perception of fruit juice as being equal to the consumption of fresh fruit has been questioned mainly due to the lack of fiber and the processing they endure. The high amounts of fructose in fruit juice when not consumed with fiber have been suggested as a contributor to the growing diabetes epidemic.

While it seems that pill popping is a roll of the dice, and juicing is a squeeze and tease, what are we to do?

Try smoothies!

Now, just like with juicing, you want to drink this fresh, so no making it the night before and then having it in the morning.

There’s a small breed of “researchers” that talk about the need to utilize enzyme function to break down food, and that removing this process from the stomach can decrease metabolic burn. I haven’t seen a study on this, but I’ve seen a lot of anecdotal claims.

For those who are looking for a drink fix, skip the juicing and go with the smoothies instead. This is such a better option because you’re getting more nutrients than if you juiced, and you’re getting all of the needed fiber. They’re also just really yummy!

Here are a few recipes to enjoy:

Strawberry Sunrise

1 orange (around 160 grams)
1.5 cups of frozen strawberries (around 200 grams)
Half a frozen banana (around 60 grams)
Half a cup of pineapple (around 60 grams)
Half a cup of frozen spinach (around 60 grams)
4 ounces of milk (or liquid of your choice)
1 scoop of Biotest Superfood

Berry Breeze

1 cup of frozen blueberries (around 140 grams)
1 cup of frozen raspberries (around 140 grams)
1.5 cups of frozen peaches (around 200 grams)
3-4 slices of watermelon (around 200 grams)
Half a cup of frozen spinach (around 60 grams)
4 ounces of milk
1 scoop Biotest Superfood

For both recipes, add water or milk to taste, and add Metabolic Drive to create a super shake.
protein shake

If needed, you can also add a low or no-calorie sweetener.

With the fruit, you can buy it fresh and then freeze, or just buy frozen. This way you don’t have to add ice and water down the smoothie.

Whole Foods for a Whole You

A strong argument has been made for whole foods, or at least properly pairing your supplement intake with them.

Next time you think about passing on some of the best the nutrition world has to offer, think about all the things you’re denying yourself.

–
About the Author

Kathleen Nemargut is a certified personal trainer that now works for Avidity Fitness. You can find out more information or contact Kathleen through trainerkatie @ avidityfitness.net.
Kathleen Nemargut

–

References

1. http://ecfr.gpoaccess.gov

2. http://www.cfsan.fda.gov/~comm/juiceqa2.html

3. http://www.inspection.gc.ca/english/fssa/labeti/nutrition/sugsuce.shtml

Look everyone! It’s another audio post!


05 Nov

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Posted in Fat Loss, fat loss podcast, fat loss troubleshooter, metabolism | 43 Comments »

First off, I know things have been a bit slow this week. No, I have not been cooling my feet on a ocean floor, not yet anyway. I have been dealing with some technical stuff and hiring some more help around here. Yes, this is officially a growing company. It is all your fault!

I need a mid-week update from everyone in the challenge right now. I don’t usually harass people mid week but this is a crucial stage. I need you to answer the following questions and I am sending this to my crew as well…

-How does it feel to have a little over a week to go?
-Are you happy so far with the progress and is it helping you stay inspired?
-What are you needing the most right now to help you keep going!?

In the mean time, here are some audios.

Audio #1-Fat Loss Rapidfire Reader Request

Seems like this is going to be hear to stay for a while. It is serving to be really fun and me and Scott are learning more about each other every day. He is proving to be a pretty solid guy and I like him a lot. If you haven’t checked out his blog, please do so here.

To listen in to the latest call you can replay it here. http://instantteleseminar.com/?eventid=4858779

There is plans for a night time call in on Tuesdays at 8 I think, will keep you updated on that.

Audio#2-The FitCast Episode 110-Kevin is a Drag Queen.

All I am going to say about this is that I have a laughing fit at the end of the call because of this…

That is all I am going to say about that…go listen!

Audio #3-The Fat Loss Troubleshooter Speaks Episode 17-Say goodbye to the old, Hello to new

Say goodbye to the old, Hello to new

Here are the questions for this call and thereare some upcoming news or as Sinead would call it, “a tease” about some things to come.

(Anonymous) Question #1

Hi Leigh

I just listened to your response to my question about birthday cake and loose skin. Thanks for responding!

Since you asked for a little bit more info about me, here goes!

I started to get overweight around the age of 6 due to my mum always feeding me when I wasn’t hungry. At the age of 12, I got conscious of my weight so I started dieting. I dieted pretty much non stop until I was 18. I gained 20 – 30kg (onto my already slightly overweight frame) up until the age of 20. I then lost all the weight and at the age of 21 was at my goal weight. To maintain this weight, I was only able to eat small amounts. After a horrible break up, I gained 50kg over the course of a year. Eating was the only thing that made me happy (a broken heart can do that to you!). Probably because I had been depriving myself for so long, it felt good to eat.

I was binge eating a lot! In between binges though, I was not eating anything for 1 day to 2 weeks at a time. I felt too impatient to watch the weight go down slowly which led me to fast so extremely. I was (and still am) so sad about the body I’ve lost.

I felt like I had to do the metabolic repair program because all of my other diets just didn’t work this time around.

I was so concerned about loose skin because I have lost, gained, lost, gained and am now losing again.

Do you think the metabolic repair program isn’t suitable??

I love how you’re helping all these people Leigh! You must have a great heart!

(Anonymous) Thanks!

Anne-Question #2

LEIGH, YOU ARE AWESOME!!
Is there a section that has specs on the fat loss challenge?? I did not hear that Oct. 20 till like the 27th.(missed getting on-line to your site/podcasts at the wrong time!)  I’m sure you are going to do another challenge but I am I want/need to know person Thank you much for your continued support…

Also one last thing…

I was dieting down from Sept 8 to Oct 8 rather diligently- 1300-1500 and saw a 4Lb./ 7in. cumulative drop was feeling good  than my menses came and I have been off track ever since and real hungry. No real gains, but certainly no more losses have been achieved :( I want to get back on track. I still have more to go… can I just hop back on board and expect results as I achieve deficit or do I need to be at higher intake again to start a new go at it again later on?

Also what types of standing-vertical stability work do you suggest for abs and glutes
I hear that this type of work is more effective than traditional lye down methods. I currently am definitely at a loss for ab work but as I lose fat can begin to feel the definition is there and would like to encourage more

Blessings and Thanks so much!!
-Anne

Janice Question #3 (Regarding Metabolic Repair Program)

I got the book Rules of lifting for women, and saw on one of their forums some kind of challenge about eating all your calories at once or something like that, there was a link to you. I have been dieting on and off for 19yrs amongst other avenues of keeping the weight off, lipo, binge/purge, diet pills, excessive exercising the list goes on and on. I never really stuck with weightlifting I was all about the cardio, and even fellow gym members would comment on the intensity at which I worked out. All the while eating, usually a bar for breakfast , a salad for lunch , maybe another smaller bar and Frozen yogurt for dinner,Then after getting frustrated that I look the same or weigh the same, I say SCREW IT and eat everything in sight. I am fatter than ever.!!!!!!!!

I need to start from scratch and since re-birth is not an option, I feel this resetting of my metabolism is the best I’ve got!!!!

All I was asking was; “Is 1075 cals going to screw me up (if that’s even possible) and was I calculating correctly”.??!
And some of the prepare moves were unfamiliar to me, how does the average Joe prepare if they don’t know what to do or gym or workout lingo??!
Also how do you find the caloric values of food so that during the REST period or any stage, you can make sure you are staying within the calorie allowance??!
One last thing will it work if I eat protein bars or shakes as part of my calories, otherwise I’m not sure how to calculate my food!!!

I am really not this retarded when it comes to things but I am very nervous to give up exercise for 3 weeks.
Thank you in advance,
Janice
ps I’m 37 5′6″ 144lbs and 0, ZERO, ZIP. NADA muscles

Action Assignments For New Life and Body: The Challenge


17 Oct

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Posted in Fat Loss | 68 Comments »

We have covered the importance of setting a goal and asking yourself important questions. We then covered that the act of that is pointless, that the act of trying to change your life and achieve goals are pointless if you don’t to one thing – change. Now we have come to the point where goal setting and the call for change meets with action in form of – The Challenge.

Challenges are an extremely important aspect in changing your life. People, by large, lack inspiration in their lives towards physical change. This isn’t about family or religion either. Your spiritual adviser loves you regardless of your excess body fat, and hopefully so does your children, spouse, and friends. People also do not like to be reminded that they are lazy or unoriginal so stepping outside the activity or lifestyle box is often looked down upon. However, when faced with a challenge, to be forced and rewarded specifically to conquer fears and hardships, we as people will gather and cheer for you.

A fantastic example of this is the Biggest Loser. Granted, I do not necessarily agree with the method of the show, but that isn’t what this discussion is about. All these people have gathered for a specific challenge during a specific period of time. It is a nationally known challenge. To compete in this challenge is seen as noble, brave, and demanding of character. These people put their bodies and their lives in front of millions of people to make their declaration of change. We, the viewers, support and cheer them on. We see who we want to be, never want to be, hope to be, long for others to become, and in some way find a way to relate these strangers lives to our own world.

Now, fast forward to the time in between seasons of the shows and take a look in offices and households around the country.

Mom is trying to lose 35 pounds. She has been dying to get off for years. She sets her goals, she makes her call to change, she starts putting into actions her goals. A few weeks down the road though she is beaten and bombarded with the insecurities and the complaints of other annoying people in her life, Yes your children and spouse can be these people too.  To them it isn’t as if you are doing this for a real purpose or challenge. It isn’t as if there is a real and justified reason that Linda Lou has to feel insecure about her big ass or that Frank, your dear husband, has to make his own dinner because you really are trying hard to not be tempted by the fact that he is still eating globs of pasta and pizza. How dare you try and change without a challenge? How dare you not try to change your life and happiness without a specific meaning or purpose.

Well, readers, I am going to make the next 30 Days for you an easy win in that aspect. I am assigning you a challenge.

Starting tomorrow, on a Friday not a Monday, you have 30 Days to make the biggest transformation that you can. That is 4 weeks, that is it. Don’t think that I don’t expect big things in 30 days. In fact, I am expecting some of the most dramatic changes that have ever been seen online in 30 days.

The one thing we left out about the Biggest Loser, and why it works so well though is perhaps the most important thing. Reward. Prize.

FREE STUFF. We LOVE free stuff. We LOVE prizes.

I am going to get to the prizes.

For now I want you to meet your running mates. These are your 6 running mates. 3 Guys and 3 Gals. Say hello, but don’t get used to their mugs, they will be changing. I do want to note that apparently some of them “prepped” for the event by packing it in so already they are going to be nothing but trouble!

Meet Pauline

Stats:
Age: 49

Height: 5’2”
Weight: 108.25 lbs

Measurements
Neck: 11.5”
Arm: 9”
Chest: 27” under bust, 32” bust
Waist: 27”
Stomach: 30”
Hip: 36”
Thigh: 21”
Calf: 12.5”

Pauline is a wife, a mother, a worker for her local church, and a teacher to her kids. That isn’t a resume of work, that is a resume of love.

Pauline comes to me after already losing some weight and working on gaining some mass utilizing the NROL program. She has a nice set up already and we are going to go in and tweak things a little. Pauline is going to shed that last layer of fat she has while doing some corrective muscle work. There should also be small levels of strength and LBM gains. One of Pauline’s special assignments is Push Ups. Pauline has just completed her first 3 ever, and we are going to up that anty.

“Grow old along with me!”-Robert Browning

Meet Karen

Stats:

Age: 33
Height: 64 in
Weight: 129.0

Measurements
Neck: 14”
Arm: 10.5” (L) 11.0” (R )
Chest: 33” under bust, 37” bust
Waist: 32” at belly button
Stomach:
Hip: top of hipbone 34”, widest part at top of thighs 36”
Thigh: 21” (L) 21.5” (R )
Calf: 13” (L) 13.5” (R )

Karen has already shown fantastic results with the OPT program. Losing lots of fat already, Karen is now moving into that next phase. She is taking it to that level that few ever go. The majority women see her as an “after” already. For Karen this just isn’t good enough. She wants it all, so we are going to give it all.

Karen’s program is going to be largely base on body recomp with fat loss and slight corrections of muscle imbalances in the body. Rest and relaxation are going to be tough for Karen, so this will be a tough focus.

“As a former P.E. almost-flunkee, I just want to show that I CAN be athletic and be the best me I can be.”-Karen

Meet Jim

Stats:

Age: 45
Height: 6’1”
Weight: 241

Measurements
Neck: 17.5”
Arm: 15.5” resting
Chest: 47.5 “
Waist: 40”
Stomach: 41”
Hip: 44”
Thigh: 22.5”
Calf: 15.75”

Jim is the husband any woman would want to have. His reason for the challenge are built out of being around and being there for a family that is obviously the world to him. Jim has a league of people from co-workers to family and friends cheering him on right now. How about that for accountability!

The goal with Jim is to take fat loss to that next level and really see what we can do in the next 30 days to get him as close to that goal as possible. 30 days is a long time, I plan on putting some lean meat on this boys bones, and chopping some fat off. It will be tough, but he is a tough guy and can take it.

Jim wanted Pipes, he is going to get him.
Jim hates a leg day, likely because of the kind he was doing wasn’t right for his body and balance needs. He had the passion, now we are just going to give him those tools.
Meet Mike

Stats:

Age: 32
Height: 5′-10”
Weight: 224

Measurements
Neck: 14.5”
Arm: 15”
Chest: 44”
Waist: 41”
Stomach: 46”
Hip: 45”
Thigh: 27”
Calf: 17”

Mike is a biggest loser already, no really check this out!

Mike decided to make a change in his life after being inspired by a close friend. It is funny how one person’s step in the right direction can send another running isn’t it?

Mike runs into a few problems because of the fact that he works out of home and his job requires him to sit a lot. However, when he hits the gym, he hits it hard. What does a guy do who wants out of the chair and into the gym? He gets a CPT certification that is what! That is Mikes, dream, that is apart of his goals, to help others. He says “I dream of an elite level of fitness and looking smokin’ hot while doing it! :) ”

Mike has such a fantastic attitude towards life, and already is awesome to work with.

Meet Annelle

Stats:

Age: 34
Height: 5’8”
Weight: 151.0

Measurements
Neck: 12 3/8
Arm: 12 ½ not flexed, 12 5/8 flexed
Chest: 34 ½
Waist: 30
Stomach: 34 ¾
Hip: 40 ½
Thigh: 25 ¾
Calf: 15 1/8

This girl makes me laugh. She is a mother with the spirit of Youth, it is such a beautiful combination. A former model, Annelle popped out those kids without a 2nd thought to that figure but now, she wants it back. How could you say no to a declaration to change like this…

With tears rolling down my cheeks, my stomach turns as I realize just how desperate I am! Wow, reading that post was difficult for me because I am at a point in my life where I am desperate for some major change! So desperate I found myself in a plastic surgeon’s office getting an estimate of the cost to “fix” my problems. I decided against the lipo and decided to give this a go the healthy way with diet and exercise. I am not obese, at least not for the past 4 years, I have dropped 16 sizes… but for 4 years I have been stuck and I still need to loose more fat, it is so frustrating!

Meet Aleksandar

Stats:

Age:      39
Height: 5’ 11.5”
Weight:    230lbs

Neck: 16 ¾ “
Arm: 12 ¾ “
Chest: 44 ¾ “
Waist: 44”
Stomach: 46.5”
Hip: 43 ¾ “
Thigh: 44
Calf: 17 ¼ “

Aleksandar came to me a bit ago for training during a time when I could not take anyone on.  I told myself that the moment I could take someone else on that he was my guy. He has enough heart and courage in his pinky to walk all over this. I asked everyone for a dream statement, I think this says it all…

“On a winding road to Greatness, to truly master your own physique is just but one of life skills you need to learn. Just one big rock. A darn hard one though…
…Being brought to this most wonderful and most horrible part of Universe, I am finding my purpose to realize myself as best, be the sense Physical, Intellectual, Spiritual or Mental. My call is to offer my shoulders to ones I touch the same way I was offered to stand on shoulders of my Giants. All are invited, only few join.”

These are your new inspirations.

For the next 30 days they will be following a training and nutrition program laid out by me. Not only that I will be holding them accountable every week via phone call, picture check-ins, the works. It doesn’t stop there either. There is going to be questions, quizzes, assignments, and things that even they have no idea about. I bet you they are getting nervous now.

Prizes, what about the prizes!

First, for every pound lost by the whole group 1 dollar will be donated to St Jude’s Charity Fund.

Now that may not seem like much, but how big will this group get by the end is the question…

All of them will also receive all products, ever, released by me for free. Any teleseminar, any whatever, you will have VIP access too. If you don’t need it anymore then you can gift it to someone who might. Basically you can pay it forward.

At the end of the program, the person with the most progress and change will receive the following…

The Winner:

Collection of Great Works: The Best of Training and Nutrition on the Net (Value:$490!)

Gift Certificate to Vitamin Shoppe for $50

Myself to continue to guide and give them phone consults for the next 3 months or the person of their choice. (Um..priceless)

No gimmicks, nothing to buy, and no catch.

This is not supposed to be some huge, grand challenge of tons of money. It isn’t about that. This is about 30 days to a new life. The goal of this is not just to get these people to lose fat, no. The goal is much bigger than that. The goal is to help change these peoples lives by helping them help YOU change your life. What these people didn’t realize when they agreed to this is that they were going to be leading a pack of inspiration. Jim has no idea how much he is going to help some lucky bastard out there who is in his exact same position. Annelle doesn’t realize that somewhere in a state far away she was that final click in making someones thoughts come together for a new life.

I am not just giving them fat loss, I am giving them power. Now, I need you to continue to pay that power forward. You the readers who weren’t chosen need to show that the challenge doesn’t stop there. I need to see what you can achieve in 30 days. Don’t worry, I will be helping along the way, but only if you tell me it is worth doing.

So, tell me, is it worth my effort? Do you want to play? Or do I just help these lucky bastards out only? Are you, the watchers, the readers, up for the challenge?

Stay Tuned and Let the Games Begin!

EDIT: Response is getting crazy, I love it! Guess what, Midnight tonight I am going to post you, the readers, challenge details. You will have a day to make up!

The Four Steps to Six Pack Abs and the One Secret Exercise


02 Sep

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Posted in model six pack, shedding fat, six pack training | 3 Comments »

Going from that left picture to the right isn’t that complicated. I have and will do it time and time again. I am one of the few trainers to admit that there is a difference between training men and women. Some may not like it, but the truth is that it is a real thing, and my ability to help women achieve things they never thought possible made my touch to men, well, their biggest fantasy.

I have said it once, and I will say it again. If you can get women to lose fat with ease and maintain or gain muscle, then there isn’t much you can’t do with a guy. So guys, this one is for you.

Step 1: Understand the base you are working with.

If you are dealing with nothing but a bunch of tub underneath tub then you aren’t likely going to shed into a magnificent six pack. It takes muscle to achieve a six pack of abs and shedding the fat on top of it may not be enough.

Step 2: Understand that shedding fat, a lot of it, has to happen.

For some of you a six pack may very well be there, but you aren’t understanding how low in bodyfat and sometimes weight you are going to need to get.  For example, if you are a newbie jumping into the game you are going to have to get really lean to see a six pack or to build your starting point to build one. The first picture is a build of six pack not a cut into one. The average male model with a six pack weighs 149-169 pounds and are 6′0.

Step 3: Understand you have to eat to put on muscle

Men get just as caught in the cycle of dieting down/bulk cycle and just like women can cheapen the “bulk” part. To put on muscle you are going to have to eat for it. You can’t skimp a bulk. This doesn’t mean you have to eat yourself out of house and home, no but you need to feed the muscle.

Step 4: You will likely have to train your abs

I know, I am waiting for a picture of the powerlifter that doesn’t directly train his abs to pop up. Here is the thing, unless you have been training and lifting with extreme intensity for years and years then that non-direct ab work isn’t going to cut it. You are going to need to directly train your abs to add on muscle.

Remember some guys started out life at 15 lifting and benching with their buddies. They have many years behind them just at the age of 21. If you are starting out late then you need to remember that you have time to make up for. The older you are the harder that gets. Don’t neglect the importance of good ole fashion ab work.

Bonus: The One Secret Exercise

I am going to come clean with you, this exercise isn’t exactly “secret.” It is just a fantastic and easy way to train at percentage of max with your ab work, which is a big reason that adding size to your abdominals can become a problem. I present to you the Kneeling Cable Crunch.

http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

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