Do You Have 4 Minutes To Burn Belly Fat?

If you’ve been reading my newsletter for some time now, you’ll know that I’m a big fan of the 4 minute interval circuit called Tabata intervals.

In case you’re new to Tabata intervals, or just need a refresher, I’ll give you a quick recap:

Tabata intervals are 20 seconds of maximum effort exercise followed by 10 seconds of rest. You perform 8 straight rounds of this for a total of 4 minutes.

Dr. Tabata, and his group of researchers originally performed a study where they took a group of people and exercised them in this interval fashion (20 seconds on, 10 seconds rest for 4 minutes) using a cycle ergometer.

The study lasted 6 weeks and the results were pretty awesome.

*Tabata et al

Effects of moderate intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

After only 6 weeks and exercising 4 minutes a day, participants had a 28% increase in anaerobic capacity and a 40% increase in Aerobic Capacity when compared to SIXTY minutes of aerobic work at 70% of VO2 max. This was the highest recorded aerobice improvement in exercise science history.

So you can see how interval training is far superior to steady state cardio, not only for fat loss, but for building aerobic capacity.

That’s right interval training is 40% more effective at improving aerobic fitness than direct aerobic training.

Since this study came out, a lot of fitness professionals, including myself, have used the 4 minute Tabata protocol with multijoint body weight, dumbbell, kettle bells, barbells, medicine etc… The possibilities are endless.

Also another study shows why interval training is far superior to steady state cardio.

*Tremblay et al

Impact of exercise intnesity on body fatness and skeletal metabolism.

Metabolism. 1994 Jul43(7):814-8

The premise of this study was to compare 20 weeks of steady state  endurance work and 15 weeks of interval training.

The results were eye opening, basically the interval group which trained for only 15 weeks compared to the endurance group who trained for 20 weeks, burned 9 times more fat than the endurance trained group.

Just remember to give maximum effort, because you know the benefits of intense interval work, right, intense interval work raises your metabolism for 48 hours after the exercise session. The result: post workout fat loss.

Also there are other issues with long boring steady state cardio:

Excessive amounts of endurance activity have long been known by doctors and scientists to:

• Lower immune system function (which is a reason why many cardio addicts and endurance athletes are constantly sick all year, especially during the winter)

• Increase the production of dangerous free radicals

• Lead to a degeneration of the joints (especially the hips, knees and ankles)

• Increase inflammation throughout the body which can lead to chronic and fatal diseases

Now this doesn’t sound like a healthy option to me and especially something that must be done up to 45 minutes a day to see sub-optimal results! And the better you get at it the less calories over time you will burn.

So now that you kniow the truth, try Tabata interval training with sprints, jump rope or even bodyweight movements like pushups, squats and squat thrusts.

An example would be:

20 seconds Squat Jumps

10 second rest

20 seconds Push-ups

10 seconds rest

20 Seconds Split Jumps

10 seconds rest

20 seconds mountain climbers

Repeat Twice for a Total of 4 minutes rest 1 minute and repeat for up to 4 more times for a total of twenty minutes.

We utililize other intervasl protocols such as 30 seconds on 30 seconds recovery, 120 seconds on and 120 seconds recovery. Or we simply go through six different movements for 30 seconds each with no rest between exercises for a total of 3 minutes, rest 1 minute and repeat two more time for a total of 12 minutes.

As you can see the options are endless and you dont need a treadmill or any equipment, you can do it right in your own living room.

So I know everyone has at least 4 minutes to lose fat, so take advantage of this information and stop making excuses and also please stop using steady state cardioin your fat loss efforts, I really would hate to see you waste your time and worst yet get injured!

No Excuses, Just Results!

Reduce Belly Fat with these 21 Fat Loss Tips

Fat Loss doesn’t have to be as complicated as many people make it out to be.

It really takes small, baby steps, for permanent weight loss success. Here are 21 tips to virtually guarantee success – no weight loss pills, no bogus fat loss scams, or other infomercial quick fixes. Just tried and true belly busting strategies.

1. Find a support partner. Someone who can keep you on track and accountable to stick to it. This person will ONLY give you positive feedback and never shoot your goals down, or try to steer you in the wrong direction (e.g., you look GREAT, don’t worry about eating X)

2. Replace all liquid calories with water and real tea (green, black, or white – not fake prepacked junk).

3. If you bite it, you must write it – record your intake either by hand in a journal or on a online source, like FitDay.com or Sparkpeople.com

4. Stay positive – always remember progress, not perfection. This way you will continue to make progress.

5. Eat smaller, more frequent meals – including protein, fruit and/or veggies with each meal. These will keep your appetite in check and energy levels high.

6. PLAN AHEAD – sit down one day for 30 or so minutes and plan the week ahead food wise. This will allow you to make the best choices.

7. Check in with others – social support is key. This is your accountability partner from #1, but maybe even logging into forums or in person groups too. It’s easy to let yourself down, but no one wants to let others down!

8. MOVE MORE – structured exercise is great, but you can’t just be “an active couch potato.” If you move for 30-60 minutes/day, that means you might be sitting or laying for the other 23 hours. Play with the kids, walk the dog, get up from your desk regularly and walk around. Movement is necessary!

9. Eat more fruit. Add 1 piece of fruit each day … then build on that each week until you’re getting upwards of of 5 servings daily.

10. Eat more veggies. Add 1 vegetable each day … and build on that each week until you’re getting upwards of 5-7 servings daily. You can’t eat too many veggies!

11. Try a new fruit or veggie. We get stuck in a routine, eating the same foods over and over again. This week eat a unique fruit and vegetable for you – if you only turn to apples and bananas, try berries, grapefruit, or some other fruit. Same with veggies – expand your horizons!

12. Eliminate trans fat – there’s not many foods/ingredients I’d say “eliminate” – but this is one of them. Man made trans fat is horrible!

13. Drink enough water so that your urine looks like pale lemonade. It may or may not be 8 cups daily … use your urine color as a guide. When it’s warm, drink more.

14. Check the number of calories you are consuming. I always stress that all calories aren’t created equally, but at the same time, we can’t avoid calories all together. They still matter.

15. Focus on quality, not just quantity. Calories do matter, but an apple and raw nuts for about 250 calories is much different than a 16 oz soda for the same number of calories. “Fill up” on nutrients, not junk foods.

16. Put the focus on fiber – recommendations are up to 35 grams/day. Don’t worry about carbs, worry about fiber. Fruit and veggies are great for this.

17. Write down your goals. Don’t just think about them, write them. The act of putting them on paper increases the likelihood of achieving them.

18. Replace 1 meal each day with a large salad that’s loaded with veggies and topped with lean protein.

19. Use fruit, veggies, and beans are your 3 primary forms of carbohydrates – loaded with fiber, loaded with nutrients, yet not filled with any junk.

20. Stick to foods that have no more than 5 ingredients. Max. HINT – you won’t find it with pre packaged foods, so leave those on the grocery store shelf.

21. Review your goals daily, commit to these 21 habits, and you’ll virtually guarantee success.

What did I miss? I’d love to hear what tips YOU use to stay lean and healthy!

Healthy Super Bowl Recipes!

With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party.

However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process.

If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

 Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

 Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

 Section IV- Desserts

• Edy’s Grand Light Ice Cream
• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

 BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Please Feel Free To Share Any Healthy Recipes You May Have Used Or Plan To….

You Are Being Lied Too!

Ok here is the deal, when I say weight loss foods — the researchers basically took some common frozen entrees with less than 500 calories, like Weight Watchers and Lean Cuisine, and analyzed them to find out THE TRUTH!

They did the same with some common restaurant foods.

Ruby Tuesday, PF Changs, and Denny’s were just 3 on the chopping block too!

You won’t believe which place underreported their calories by over 200%

We tell our Boot Camp clients all the time to learn how to read food labels.

Now of course, foods that have labels should be kept to a minimum  — meaning any packaged food — but of course there will be times when you’ll eat them.

Also eating out at restaurants should be limited.  While you can always make smarter decisions in a restaurant (baked vs. fried, for example) you still lack total control of what goes in your foods.

But recently many restaurants started sharing their nutrition information…

…on their websites, at the restaurant itself, and sometimes even on the menu.

In fact, a recent law went into effect in California that all chain restaurants must include the nutrition info front and center for customers to see.  I know I’ve done a double take when seeing the amount of calories in restraunts entrees — some of those numbers can really shock you!

But what if they were ALL WRONG?

What if the companies we were putting our trust in to give us at least a little help were lying?

I guess that means we should rely solely on frozen, pre portioned (and therefore calorie controlled) meals, right?

Wrong again!

A new study published in the January 2010 issue of the Journal of the American Dietetic Association just blew the roof off the accuracy of calorie counts on a lot of these foods – with one restaurant having 200% MORE calories than stated in a particular food!

Researchers from Tufts University measured the calories in 39 prepared, convenience foods, that were supposedly “favorable” for weight control — this was defined as <500 calories per serving, being “typical” American foods, and having among the lowest stated calories on the menu.

The foods chosen were from restaurants and frozen entrees.  

The restaurants selected were both quick serve and sit down; the calorie information had to also be available.

The researchers then measured the actual nutrient information from the selected foods (39 in all) using a very accurate method of analysis.

The results?

On average, restaurant foods contained 18% more calories than stated, with some providing over twice as many calories than reported!

Likewise, frozen meals were about 8% higher than listed on the label!

Here were just a few of the shocking differences:

Denny’s grits (with butter): Reported – 86 calories.  Actual – 258 calories

Ruby Tuesday brown rice pilaf: Reported – 240 calories. Actual – 322 calorie

P.F. Chang’s Sichuan-style asparagus: Reported – 260 calories.  Actual – 558 calories

Lean Cuisine Shrimp and angel hair pasta: Reported – 250 calories. Actual – 319 calories

Weight Watchers lemon herb chicken piccata: Reported – 252 calories. Actual – 306 calories

Now some foods were also lower than reported … not much, but lower.  

***********************
TAKE HOME POINTS
***********************

1. Eat out less often.  A recent survey showed Americans eat out an average of 11 times each month.  We know those who eat out more often weigh more.  The examples in this study were of foods reported to have less than 500 calories; most of the time people are not selecting the supposed “low calorie” items, meaning what they do choose is significantly higher in calories and fat.

2.Eat less packaged foods.  The less we rely on convenience items, the better we will be. 

3.Eat foods with less ingredients.  This goes along with #2 — fruit has 1 ingredient.  Vegetables have 1 ingredient.  Raw nuts, lean protein, and healthy fats, like those found in avocados or olive oil, all have 1 ingredient.  They should be the focus of your diet, so there’s less worry about accuracy of calorie counting.

Stick to those few nutrition basics and others fat loss strategies we’ve discussed above and we discuss with all our Boot Camp cliets — and you’ll be guaranteed to reach your fat loss goals!

How To Turn New Years Resolution Into Results!

Over the last several years, I have helped countless people maximize their overall health, performance, and body composition faster than ever before. Put bluntly, I know how to help people lose ugly, unwanted body fat faster than most people can fathom. Now, make no mistake about it, a big reason for this is because our integrated rapid fat loss training and nutrition system is second to none. I have done the countless hours of research and trial and error and I have had hundreds of people as real world case studies to prove that our system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

So, let’s just get right to it. What do you think is the real secret behind my client success? Well, if your answer was my aforementioned training and nutrition system, then your answer is wrong. Yep, it’s an incredible program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through the initial consult and three step goal setting process that each one of my clients undergoes before they start working with us. This is so important to weight loss success that I now require it for any new client to be considered for joining our program.

Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is just a cheesy, useless thing. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

 

Step One- The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

 “Well, I just want to get healthy and lose weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Vegas, or get off the plane in Texas when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy baby.

Step Two- The  What and When: What do you want to accomplish and when do you want to accomplish it by? 

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.)   Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.)   Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into clothes that use almost rip when you put on.

3.)   Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members.

This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

So there you have it, three secrets to getting Fat Loss Results, now if you want to put this in action along with a support system that gurentees real results in as little as 21 days, then take advantage of our “Drop A Dress or Pant Size In 21 Days” Program, that will give your New Years Resolution a Kick in the Butt!.

This program is 1/3 of the cost of what we usually charge and guarentees immediate real world results, or double your money back! Click on the link below for all the details and to secure your spot right now…

/21-day-dress-size/

 

Break The Guiness Book Of World Records While Benefiting The AHA!

4) All attendees will sign in and the attendance logs from each site will be provided to Guinness for an official final tally for all locations.

Besides having the opportunity to be a part of a world record event, there are lots of other cool prizes that will be provided to attendees including trial memberships to our fitness boot camps, downloadable home fitness programs, and discounts for nutritional supplements. If you love fitness, you’d be crazy not to attend!

Turkey Day Boot Camp Highlight Video!

Thanks again for everyone who donated turkeys to the Food Bank of Contra Costa/Solano and attended our Turkey Day Boot Camp. In all everyone who participated helped feed 35 needy families this thanksgiving, not bad for our first annual turkey day boot camp.

Well here is a highlight video of our  first annual Turkey Day Boot Camp, it s was fun,memorable and ohh so hard!

 

 

Let us know what you think?

Happy Holidays!

Tim, Donnie and Dana

Top 10 Holiday Travel Fat Loss Tips

I have always found that most difficult times for my clients is when their traveling or on vacation. We sometimes are emotional/boredom/comfort eaters, and sometimes we let our health and fitness regress when on the road. I guess it’s just really easy to tell yourself “screw it. I’ve been really good, now it’s time to kill it and let loose!” And I know firsthand as a boot camp instructor how many other fitness enthusiasts out there battle the dangers that travel can pose to one’s midsection.

 And with the holidays fast approaching many of you will be traveling to spend time with family or going on vacation to get away from the cold weather, so being prepared with an arsenal of travel tips is your best defense against the all too common travel weight gain syndrome.

Over the years I’ve dealt with more than my own share of failures, I have truly gained a lot of perspective regarding what it takes to be a lean traveler. So, today I am going to share my top 10 travel fitness tips to help you maintain your overall health, performance, and body composition when away from the structure of home:

1.)Commit to Performing Short 10-20 Minute Maintenance Workouts First Thing In The Morning Each Week

Time is not an excuse. We all have at least 10-20 minutes to spare before we start our day. Trust me on this- this brief workout first thing in the morning will set the tone for the rest of your day. Besides being your energy pill to attack the day with vigor, this workout can serve as some damage control if you to decide to indulge in some foods that deviate from your nutrition plan. But they key is to do it first thing in the morning because I personally guarantee you that’s the only time you can count on getting it done when enjoying the sights and sounds of vacation or before the family gets up on your holiday visit.

2.)Use Body Weight and Resistance Band Exercises That You Can Do Anywhere.

All you’ll need is your body and one resistance band to get the job done. During maintenance weeks for our clients, we highly recommend using mostly body weight based exercises with the exception of some resistance band exercises to get that pulling component in since it is often very difficult to access body weight rows and pull-ups when on the road.

Body weight based exercises allow for some much needed rest and de-loading for the muscles and joints, in addition to the fact that they can go through customs when you are vacationing!

3.)Build Your Own Vacation Workouts for Fun

Let’s face it- working out with intensity can get old real fast! So, if you are in it to be fit for the long run, you better find a way to mix things up as often as possible with your workouts to keep yourself motivated.

Travel allows for all of this and more as you can typically access a host of unique training locations and equipment! Maybe hit the beach and alternate between intervals of sprints and body weight strength exercises so that you can burn fat and get some Vitamin D in at the same time. Or hit up the local park and do a playground style workout using benches, monkey bars, etc. Let your mind wander and most importantly have fun deviating from the typical structure of your at home workouts!

4.)Bring Portable Fat-Burning Snacks

This may very well be the most important tip of all. At home, we all choose the foods that are most convenient, affordable, and accessible, which is why meal planning and preparation is so critical to being lean year round. This becomes especially important when traveling because the food choices can often be even worse for your body and being unfamiliar with your surroundings means you can’t always lean on the trusty fallback options that you can at home.

Over the years, I have built a list of go-to lean traveler foods that have been absolutely critical to maintaining my fitness and here they are:

 -       Mixed raw nuts (almonds, cashews, pistachios, pecans, walnuts, etc.)

-       String cheese

-       Protein Powder and/or Amino Acids

-       Organic Deli Meat (unsweetened, low in salt)

-       Fruit and Raw Veggies

Use these fat-burning, muscle-building foods to stay full and leave less room for all of the other junk food options that surround us all on a daily basis.

5.)Perform 30-60 Minutes of Daily Activity

It is very important to avoid letting a family holiday visit or vacation become a time of sloth and laziness. Rather, the lean traveler looks to be active whenever possible when on vacation to keep his or her body in check.

Look to walk as much as possible, sign up for local trips and excursions, and engage in some recreational sports with your travel buddies or family.

Almost all of us naturally increase our caloric intake on  vacation and during the holidays, so it is critical to intentionally maintain or increase our activity levels to offset the potential weigh gaining hazards that come with travel and holiday eating.

6.)Perform Daily Corrective Stretching and Self-Massage

We tend to pay less attention to the small details that keep our bodies safe and pain-free year round when on the road. It is critical to still do some daily flexibility work and foam rolling to keep your muscles, and thus your joints, healthy.

You can always bring a half foam roller, a tennis ball, and/or a rolling pin in your suitcase for all of your self-massage needs. Try to get in at least 5-10 minutes of some combination of rolling and stretching both first thing in the morning and before bed for best results.

7.)Don’t Worry About Being Perfect All of the Time

My boot campers train with me for 3-5 times a week. In total, they are in full boot camp mode throughout the year.

What we try to instill in our campers is 90% adherence to nutrition and exercise and 10% flexibility as far as eating and nutrition is concerned. In other words, our clients are free to have 3-4 free meals per week, as long as they are adhering to the other 90% and also it’s vital to take a 1 week maintenance break from our regular workout routine when needed.

8.)Plan Your Reward Meals in Advance

Let’s not forget that you don’t need to be perfect and eat like a saint when on vacation. After all, the occasional indulgences are a part of living the good life- especially those treats that are unique to certain travel hot spots or your mom’s favorite recipe. But, it is key to at least plan and prepare for them. In other words, we have found most people can allot themselves 3-4 free meals per week and still maintain their results.

A free meal, or as some call it a reward meal, is basically a meal that deviates from ideal nutritional guidelines, but in moderation. This means that you eat the same healthy foods that you typically eat plus any other foods you may desire until you are satisfied, but not stuffed!

By planning out your 3 or 4 free meals in advance and eating well at all other non-free meals you will best put yourself in a position to maintain your frame and continue to see amazing results as long as you adhere to a 90% adherence, we call it the 90/10 rule.

9.)Limit Alcohol and Empty Liquid Calories

This is always the hardest tip to sell because of how indispensable alcohol can be for some people who want to have a good time and wind down while traveling or enjoying the holiday season. The reality is alcohol not only stops fat burning in its tracks, but it actually promotes fat storage. Alcohol also lowers inhibitions and opens the door to host of junk food cravings that will further set you back.

Plus, many alcoholic drinks contain high calorie sugary mixes that further tip the proverbial scale in the wrong direction so to speak. Consuming 2-3 alcoholic beverages per day could easily result in an extra 500 calories per day that would in theory result in at least one pound of fat gained in a week’s time just from booze alone.

In general, limit, if not eliminate, empty liquid calories since they provide no nutritional value. Rather, enjoy whole foods that actually give your body some nutrients and fill you up. If you must, try to limit alcohol consumption to 1 drink at most per day and at best 1-2 drinks (or ideally less) per week while on the road.

10.)Bring Your Supplements

Not to beat a dead horse here, but again, just because you are away from home doesn’t mean that you should abandon all of those healthy habits you have worked so hard to establish.

I always take my daily multi-vitamin and fish oil supplements with me so that I can keep taking them every morning religiously like I always do. I also bring protein powder and/or amino acid formulas so that I always have access to some high quality protein every 2-4 hours to best keep all of my hard earned lean muscle mass. This is especially important when traveling to any locations around the world that do not have as much animal protein (which contains essential amino acids) in their diets.

These 10 holiday travel fitness tips will without a doubt allow you to “travel light” so that you can come back from your trip, whether it be visiting the family during the holidays or just getting away on vacation from the cold weather, with gifts or souvenirs in some other form than blubber and cellulite ;

NO B.S. Fat Loss

Tim Rudd CSCS,YFS

13 Holiday Nutritional Strategies For Saving Your Waistline!

There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

 2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

 3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner; rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Let me know if you have any strategies that have worked for you during the holidays!

Happy Holidays!

Tim Rudd

The Secret To Losing Lower Ab Fat!

Seeing your abs, or any other muscle group, for that matter – is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as high intensity cardio and resistance training), not from doing hundreds of ab exercises every day.

My guess is that it may seem like your lower ab muscles are “hard to develop, but it’s not really an issue of “muscle development” at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can’t see the muscles through the fat.

Most people don’t have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to “stick” to certain areas more than others.

MEN often tend to store fat more readily in the lower abdominal region (the “pot belly”, “spare tire”, “beer gut”, or “love handles”).

In WOMEN, the “stubborn” areas are usually the hips, thighs (“saddlebags”) and the triceps (“jiggly arms”).

You could focus on more “lower ab” exercises like hanging leg raises, SB knee tucks and hip lifts (“toes to sky”), but even these won’t help as long as you still have body fat covering the muscles.

You can’t “spot reduce” with abdominal exercises or any exercise for that matter.

The lower ab area is often the first place the fat goes when you gain it, and the last place it comes off when you’re losing it.

Think of ab fat like the deep end of the swimming pool. No matter how hard you try, there is no way you can drain the deep end before the shallow end.

I would suggest cutting back the volume on your ab training and spending that time on more full body strength training and high intensity interval cardio work and focusing on proper nutrition instead.

Here is an example of a great belly fat blasting workout:

Resistance Phase: (20 min): This is a multi station circuit. Perform each exercise for 50 seconds with 10 seconds rest between exercises for 4 rounds:

1a) DB or KB Swings
1b) MB Crossover Push-ups1c) Split Squat -L
1d) Split Squat- R
1e) SB Plank Arm Rollouts

Interval Phase: (12 minutes) Do 4 continuous sets

2a) Med Ball Slams 30 sec maximal effort
2b) Jumping Jacks 60 sec easy pace
2c) Rocket Jumps 30 sec maximal effort
2d) Seal Split Shuffles 60 sec easy pace

As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:

- Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.

- Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.

- Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc). Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.

- Avoid refined, simple carbs that contain white flour or white sugar.

- Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.

- Drink plenty of water – a gallon is a good ballpark to shoot for if you are physically active.

So while doing 1000+ reps of ab work four days a week is an amazing feat of endurance, it’s not how you get visible, rock hard, 6-pack abs! But could be how you eventually hurt yourself!

You might have outstanding development in your abdominal muscles, but if your abs are covered up with a layer of fat, you won’t be able to see them even if you do 10,000 reps a day!

You “get abs” from reducing your body fat and you reduce body fat mostly through diet, resistance training and high intensity interval cardio.

NO B.S. Fat Loss

Tim Rudd 

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