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….

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

Halloween Pumpkin Charity Boot Camp Review!

Ok now here is the “Freaky Fat Loss Boot Camp”  Charity event on Thursday night at the Big C  Athletic Club where all the proceeds went to the CYC (Community Youth Center).  This was a blast and there were some great costumes. So thanks to all of you who participated, it was fun!

Freaky Fat Loss 50-10 Circuit

1) Pumpkin Swings

2) Pumpkin Crossover Push-ups

3) Overhead Pumpkin Reach With Alternating Lunges

4) Bent Over Alternating Pumpkin Rows

5) Seated Pumpkin Russian Twist

As you can see in this video it was a challenging workout. But everyone kicked butt, in their costumes. We did each exercise for 50 seconds resting 10 seconds in between for a total of 3 sets equaling 15 minutes. We then finished off with some Pumpkin Tabata core and cardio circuits not shown in the video. So watch and let me know what you think.

Some pictures from the Freaky Fat Loss Charity Event    

                                                                                      

                  

 

 

 

 Annie Heupel Won Best Costume

NO B.S. Fat Loss!

The Biggest Loser, Really Is a Loser!

The Biggest Loser is a reality show that basically is a race to see who can lose weight the fastest. This show is one of the most popular shows in T.V. history. I’ve seen this show probably about 5 times since its debut in 2005. Recently I’ve been getting a lot of questions about this program and the question that always seems to come up is “How do they lose so much weight”.

Despite its worldwide popularity, The Biggest Loser is controversial and responses to the show vary from love to hate.  Most viewers seem to be either die-hard loyal fans who defend the show tooth and nail or critics who loathe the program to the point of disgust or outrage.

Most fitness professionals and personal trainers dislike the show, mainly due to what they say is inappropriate training program design and extreme (teetering on dangerous) overtraining.

The mixed reviews for the show aren’t surprising because The Biggest Loser clearly has pros and cons. And I can definitely say the cons outweigh the pros. But in any complete and objective review, it’s only fair to show both sides, so here they are:

BIGGEST LOSER PROS

The Power of Accountability

Accountability is one of the most powerful motivational forces. The producers of The Biggest Loser have set up the conditions and environment with so much accountability, it’s impossible for contestants not to lose weight.

 This program uses all four levels of accountability: (1) accountability to self, (2) accountability to a partner, (3) accountability to a group, and (4) accountability to the public.

The Spirit of Competition

The most impressive and dramatic body, health and fitness transformations I’ve ever seen have come as a result of competition. An organized event with rewards gives people a goal and helps them get moving and give it their best.

Although there are downsides to the way the Biggest Loser competition is judged, a healthy competition is a good thing in my book.

The drive of emotions

The producers of The Biggest Loser have done a meticulous job with contestant selection by finding individuals with touching life stories (as contrived as they may be, to encourage made-for TV drama ranging from romance to backstabbing).

It’s Television, so they need storylines and human interest and there’s no shortage of that here. I’m sure many viewers have to break out the Kleenex – it’s a real tear jerker that pulls at the heart strings.

If this program stirs up some emotions in viewers that stimulate them to get up off the couch and start a health and fitness program, then that’s a good thing. People are not inspired to action with logic, they are driven to action with emotion and only later justify their decisions and actions with logic.

Inspiration and Hope

Having inspirational role models moves people from “What’s the use; I’ve tried everything and nothing will ever work for me” to, “If they can do it, I can do it.”

I strongly believe that these are not the right role models for the public and I do NOT recommend anyone at home try to duplicate what these contestants are doing. However, I can see the value of extreme role models purely for inspiration.

 When a 65 year old runs a 135 mile ultramarathon, it makes a 20 or 30-something runner ask, “What’s stopping me from running a paltry 26.2 miles?” If an amputee sprints around a track on prosthetic legs, it makes sedentary able-bodied people, say, “What’s my excuse?” When a 425 pound person loses half his bodyweight, someone with only 40 pounds of excess fat says, “What’s stopping me?”

Seeing those who have already done it forces you to answer, “Nothing was stopping me but my own excuses and limiting beliefs. Now I see it’s not hopeless… it’s possible!”

The reality of hard work

Unlike most weight loss programs which promise results without effort, The Biggest Loser shows the contestants busting their butts. From a professional and personal standpoint  the biggest loser goes too far, replete with brutal training programs and plenty of crying, screaming, puking and falling down.

Drama at it’s best!

Fitness can be enjoyable and even become part of your fun and recreation time. But to think that spectacular and quick results can be achieved without incredibly hard work is naïve. For above average results, it takes an above average effort. For mind blowing results, it takes a mind blowing effort. With effort, hard work and dedication amazing transformations can happen. (But 4 hours a day and starving yourself is not even close to what is appropiate or healthy).

 BIGGEST LOSER CONS

The Biggest Loser is judged on weight loss, not body composition.

There is no doubt that contestants are losing huge amounts of fat – far above the average, which is usually 1-2 pounds per week. Even obese individuals rarely lose more than 3 pounds of pure fat per week consistently in a real world situation.

 The results on the show – often 10 pounds a week with 20-25 not uncommon for first and last week – should not be surprising when you calculate the massive caloric deficit achieved from 4-6 hours of daily training and physical activity, combined with starvation dieting.

What many fans seem to ignore is that weight loss is not the same as fat loss. Body weight includes muscle, bones, internal organs, water, glycogen and don’t forget the contents of the digestive tract. The weight loss on The Biggest Loser is deceiving. Much of the loss is water. Many contestants are losing muscle and other lean tissue.

What’s most alarming to me is that because the show is judged on weight loss, not body composition, contestants are penalized for gaining muscle and actually rewarded for losing muscle. This is not a good model for a healthy metabolism or a healthy body for that matter.

Rapid weight loss competition encourages physically dangerous practices

The network, the trainers and other supporters of the show say they do not promote or endorse drugs or any unhealthy methods of weight loss. Official statements not withstanding, the inherent nature of the show promotes dangerous behavior.

Listen to what Biggest Loser season one winner Ryan Benson had to say on his MySpace blog:

“I wanted to win so bad that the last ten days before the final weigh-in I didn’t eat one piece of solid food! If you’ve heard of “The Master Cleanse” that’s what I did. Its basically drinking lemonade made with water, lemon juice, maple syrup, and cayenne pepper. The rules of the show said we couldn’t use any weight-loss drugs, well I didn’t take any drugs, I just starved myself! Twenty-four hours before the final weigh-in I stopped putting ANYTHING in my body, liquid or solid, then I started using some old high school wrestling tricks. I wore a rubber suit while jogging on the treadmill, and then spent a lot of time in the steam room. In the final 24 hours I probably dropped 10-13 lbs in just pure water weight. By the time of the final weigh-in I was peeing blood.

Was this healthy? Heck no! My wife wanted to kill me if I didn’t do it to myself first. But I was in a different place, I knew winning the show could put us in a better place financially and I was willing to do some crazy stuff. All this torture I put myself through has had no lasting effects on me (that I know of) and at the time it was sort of a fun adventure for me – but I am sure it reeked havoc on my system.

In the five days after the show was over I gained about 32 lbs. Not from eating, just from getting my system back to normal (mostly re-hydrating myself). So in five days I was back up to 240 – crazy!”

 The greater the rewards and monetary incentives, the greater the willingness to cheat. One thing that’s clear is that even non-drug manipulation of water and electrolyte balance is incredibly dangerous. Would you trade $250,000 for a kidney?

The media often sensationalizes anabolic steroids as a big problem in sports and performance enhancement. What’s been underplayed is another drug used (un-medically supervised) by athletes to shed water and make weight classes – diuretics. It’s not the steroids, but the diuretics, combined with extreme dieting, which have resulted in more confirmed deaths, coronary events, kidney problems and emergency room visits.

Benson wasn’t alone. Kai Hibbard (season 3) answered a question about this on her my space blog:

Q: I’m curious on just how much did you all dehydrate yourselves before the BIG WEIGH IN?

A: I dehydrated off 19 pounds in the last two weeks before the BIG weigh in. I stopped eating solid food after eating only protein and asparagus (a diuretic) then I had two colonics and spent the night before the weigh in and out of a sauna. there really was no “diet” the day of the weigh in, we weigh in as dehydrated as possible on empty stomachs after 2 hour workouts in the morning.

As with Benson, Hibbard’s final week weight came flying back:

“I actually put on about 31 pounds in two weeks. After my body had a chance to stabilize I spent all last year hovering between 159 and 175, I fight everyday to find some stability.”

The Biggest Loser pushes overtraining to the point of high injury risk

On the first season 8 episode, just minutes after getting off the bus, contestants faced the first workout “challenge.” The group of morbidly obese contestants (weighing up to 460 pounds), were instructed to take a 1 mile run down the beach. It was NOT a go at your own pace type of thing, it was a RACE with a prize for the winner.

One of them collapsed just short of the finish line, at first looking dehydrated and fatigued and then progressing into looking seriously ill, incoherent and unconscious. She was flown by medivac chopper to the hospital. The hospitalization was weaved into the drama of the episode, but alarmingly trivialized.

It was not the first time. Contestants from previous seasons have also been admitted to the hospital and one suffered a stress fracture.

I guess these networks will do anything for ratings, taking advantage of people who are in a bad place and desperate, this really makes me sick!

Later during the workout, contestants were shown climbing a Jacob’s ladder, pushing sleds, doing intense cardio and calisthenics, lifting weights and performing plyometrics. These are not beginner-level workouts and the form on some of the exercises was sloppy enough to make a professional strength and conditioning coach like myself cringe.

See a previous blog- Fitness Bootcamps are Dangerous:

/2009/07/fitness-boot-camps-are-dangerous/

Before the show (off camera), the contestants took a stress test to screen out people who might be at risk for a heart attack, and no doubt, they all signed airtight liability releases. There was also a disclaimer on the screen for the viewing audience. But aside from that, there seemed to be a disturbing absence of proper risk warnings in light of the physical tasks they were asked to perform.

There was also no mention that 4-6 hours of training per day for weight loss is gross overtraining, almost certain to bring overuse injuries, and something that no one at home should EVER try to emulate, even if they could.

The Biggest Loser has no relevance to real world situations

The producers of The Biggest Loser have created the perfect environment for success. Contestants have personal trainers, nutritionists, group support, accountability, a national audience, and the biggest carrot imaginable – a prize of $250,000 and a potential platform to launch a motivational speaking or fitness career.

The participants move out of their homes and onto The Biggest Loser “Ranch” where they have no job other than losing weight. There are no kids to worry about, no work, no social obligations, no chores, nothing – just working out and dieting.

This is a totally artificial and controlled environment with no relevance to the average person. In the real world, people who work out 4-6 hours a day for weight loss are not called inspirational and dedicated, they are called obsessive-compulsive or exercise anorexics.

Shouldn’t contestants (and viewers) be taught to exercise in a way that fits into a normal person’s daily life, between work, family and social obligations? Achieving health and fitness as part of total life balance is probably one of the biggest missing pieces in the obesity crisis, yet you won’t find solutions for that challenge on The Biggest Loser.

The Biggest Loser trainers are walking a fine line between tough love and abuse

Unfortunately the Biggest Loser trainer Jillian Michaels believes that yelling profanities in the face of the contestants and dropping F-bomb after F-bomb is how a good coach motivates people.

I believe strongly that a good coach in all honestly doesn’t need to disrespect and put people down to motivate them, if they truly know what it really takes to motivate people.

People are motivated by different styles of leadership and coaching, but in general, most people need to be pushed, not coddled, out of their comfort zones and they will always perform beyond what they believed they could accomplish when they are motivated in a positive and uplifting environment by a coach who understands that coaching is a skill and treats it as such.

Anyone can yell and scream profanities, but those coaches who know how to motivate through words and inspiration do so with great success. Think about when you get yelled at and put down, it makes you feel horrible and shuts down your auditory and nervous system affecting your performance and mood in a negative way. Good coaches will inspire and make you feel good about yourself and give you constructive feedback that feeds and breeds success.

Read the biographies of some of the great coaches like Vince Lombardi and the great military leaders like General Patton. You’ll see they were not soft on their players or troops. It was tough love. It was necessary for victory. It was not however, disrespectful, rude, humiliating or unprofessional (when Patton crossed the line, he was reprimanded… watch the movie, it’s a classic).

Then again, this was television and Jillian makes for good TV, but these people are human beings and in my eyes being severly abused mentally and physically.

On The Biggest Loser, normal rates of weight loss are penalized and frowned on as failure

One of my first exposures to this show was a video clip of the weigh ins, which I saw a couple years ago. A blue team member lost 20 pounds in one week. Mouths were open, gasps were heard, jaws were hitting the floor, followed by congratulations and applause.

When the other blue teammate stepped on the scale and registered “only” an 8 pound loss, the congratulations quickly faded, heads were shaking, facial expressions turned to contempt and blue team member number two sulked off in shame because it appeared as if she did something horribly wrong and that only one member of the team pulled her weight .

When an 8 pound weight loss is seen as a failure, imagine what viewers at home will think about a perfectly normal 1-2 pound weekly weight loss.

The Biggest Loser encourages unrealistic weight loss expectations

Surely any clear-thinking person realizes The Biggest Loser is a contest and at home they are NOT going to drop 25 pounds their first week and 8-10 pounds every week after that. However, more and more people are posting on forums online and asking their trainers why they “only” lost 3-5 pounds their first week or why they can’t lose more than 2 pounds per week.

When people get discouraged with perfectly reasonable weight loss, it makes our job as fitness professionals and health educators much harder. Just more lies and myths people are inundated with creating more confusion and unrealistic expectations.

 Biggest Loser fans have trouble excepting that 3 pounds per week is exceptionally good fat loss? A 3 pound weekly weight loss of pure fat is outstanding and above average, but shows like this mislead the public and distort reality making it hard for them to except that slow and steady weight loss is the best practice for healthy and maintainable results.

Is it fair to pin the blame on one reality TV show? Well, not entirely. We can pin blame on a combination of human nature and the approach of the weight loss industry at large, including diet program, pill and supplement advertising, especially those which show “results not typical” (or even phony) before and after pictures. But reality TV courtesy of The Biggest Loser is certainly one of the culprits.

The Biggest Loser teaches you absolutely nothing about setting realistic goals. It actually encourages the opposite.

The Biggest Loser does not teach real-world lifestyle strategies

I haven’t watched enough of the show to assess whether the participants are given any kind of nutrition, exercise and health education that they can take home with them and make a part of their lifestyles for the long term.

Even if the contestants get psychological counseling, fitness education, motivational tools and time with dieticians – off camera or on – the structure of the competition leads me to think it is all for naught.

Participants and viewers are not learning about nutrition and training as a lifestyle, because the inherent nature of the show only teaches them how to crash diet, crash exercise and achieve short-term weight loss.

In particular, where is the emphasis on nutrition? I guess there’s not much time to film nutrition education when 45 minutes of the show is spent on the high drama of the weigh-in and elimination round.

The Biggest Loser doesn’t focus on lifestyle changes

Weight loss is easy. Whether you lose 1-2 pounds a week or 10 pounds a week, either way, maintenance is going to be the true challenge.

A study from Oxford showed that 80% of weight losers will gain all the weight back within 3-5 years. A report from the National Weight Control Registry suggested that this relapse rate could be as high as 95%.

It’s not a foregone conclusion that you’ll regain weight after a large and or rapid weight loss. Some can keep it off. Most won’t, and if you lose weight rapidly, the odds are against you. Without a plan for maintenance, the odds are close to nil.

Where is the focus in The Biggest Loser on teaching contestants maintenance strategies for keeping the weight off after they get back into the real world?

Conclusion

As a show so widely broadcast and publicized, which spotlights the worldwide obesity problem and encourages people to do something about it, The Biggest Loser could have been something great. But it falls short in many areas. There are unredeemable flaws weaved into the very fabric of the show.

The trainers and physicians get on their soapboxes and tell the contestants how sick they are. But is this show really about health? Depending on how you approach it, getting skinny doesn’t always mean getting healthy – physically or psychologically.

Not only do the cons outweigh the pros, if you go back and look at my list of positive qualities in the show, you can find every one of them somewhere else in a healthier context. It’s important to have role models, but this show is no model for physically and emotionally healthy weight loss.

 The Biggest Loser is just Television, where the bottom line is ratings and sponsors. If you can, draw some inspiration from the show, but not your education. If you watch, then please recognize this show for what it is – entertainment; show business. Nothing more. nothing less.

NO B.S. Fat Loss

Tim Rudd

P.S.- Our bootcamps our short intense, fun, safe and very effective. You get full nutritional support and accountability all in a positive enviroment. So come see why people love our bootcamps and take advantage of your No Obligation two week free trial today:

/twofreeweeks/

5 Ways To Do Intervals For Burning Stomach Fat!

If you’re doing the same long, slow, boring cardio workout over and over again, then don’t bother to expect any results.

You have to change your program.

You have to work-out with more intensity.

You have to do shorter, less frequent workouts – using intervals.

Hopefully that caught your attention.

Shorter, less frequent interval workouts. Yes, they will be more intense. But I promise you, the bottom line from interval training will be more fat burning and more fat loss. Basically, MORE results.

But even in your interval program you can benefit from variety. And with all the interval options available, there is no good reason to do the same interval program all the time.

So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

To modify your interval training workouts, you can…

- switch exercise methods (even using bodyweight exercises for intervals)

- increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)

- increase or decrease the number of intervals per workout

- increase or decrease the rest time between intervals

First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)…

1) Sprinting outdoors (and hills might be the absolute best)

2) Strongman movements (Farmer’s walks, tire flips, car pushing)

3) Kettlebell Swings, Dumbell Swings, Sandbag Swings, or Dumbell or Kettle Bell Squats + Press

3) Bodyweight interval circuits

4) Treadmill running

5) Heavy Bag, Jump Rope.

After that, if you prefer any of these other methods, then go ahead:

- Stairmaster, Rower, Swimming (really only works for competent swimmers),   

But I stick to my top 5 methods above – those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat. Intervals will scorch those love handles.

In fact, Professor Steve Boucher of the University of New South Wales in Australia, believes that interval training allows you to achieve the magic of spot reduction, because intervals specifically work to burn stomach fat.

As you see below I have three specific categories based on your fitness level when it comes to exercise selection, so you can customize an interval program that is safe and effective!

Workout Customization:

 How do I workout at my current fitness level?

Customized Exercise Selection:

How to choose the right exercises for YOU!

Based on your current body weight and training experience, you will first select your current fitness level using the chart provided below. From there, simply perform the prescribed exercises for your corresponding fitness level in the following:

Level 1- Beginner

If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

Best Results Option A- Cycling:

 - Use a recumbent stationary bike or upright spin bike. Biking is perfect for people where running is contraindicated (acute or chronic injuries to knees, ankles, hips, and lower back).

 - The best option is a Schwinn Airdyne Upright Exercise Bike  which has both pedals for the legs AND arms to make this the ultimate seated total body conditioning exercise.

Next Best Option B- Stationary Running:

- Alternate between high-intensity running in place AND low-intensity stationary marching (indoors) OR recovery power walking (outdoors).

 - Make sure to run in place on the balls of your feet while driving your arms as fast as you can to active your core and make your legs go faster. Also emphasize a full range of motion first and frequency of steps second by using a consistent high-knee drive.

 - This is a great lower-impact alternative to locomotive running for beginners while still maintaining the total body muscle involvement inherent to all forms of running.

Back-up Option C- Low-Impact Cardio Machines:

- Use other low-impact cardio machines where you can easily adjust both the level of resistance and the incline (e.g. Rowers, Climbers, Ellipticals, Step Machines, Arc Trainers, etc.).

 - Whenever possible choose machines with pedals for your arms AND legs to involve as many muscles as possible.

Level 2- Intermediate

If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If you are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

Best Results Option A- Running:

- Alternate between high-intensity running and low-intensity jogging or recovery walking.

- These are best performed on an outdoor or indoor track, but the treadmill is also an acceptable choice if weather and/or other factors do not permit.

Next Best Option B- Cycling:

- Use a recumbent stationary bike or upright spin bike. Biking is perfect for people where running is contraindicated (acute or chronic injuries to knees, ankles, hips, and lower back).

 - The best option is a Schwinn Airdyne Upright Exercise Bike  which has both pedals for the legs AND arms to make this the ultimate seated total body conditioning exercise.

Option C- Boxing/Kickboxing:

 - Alternate between either high-intensity burnout speed punches/kicks on air OR burnout punches/kicks on a heavy bag AND low to moderate intensity recovery punches/kicks.

 Level 3- Advanced

 If you are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more

 Regularly cycle between the following exercise modes:

 1.) Resisted/Uphill Running (stairs)

2.) Running (outdoor or indoor track, only use treadmill if absolutely necessary)

3.) Boxing or Kickboxing

4.) Strongman Training (sled drags, tire flips, farmers walks, med ball slams,etc.)

5.) Plyometrics: Jumping Jacks, Jump Roping, etc.

6.) Agility Drills

7.) Cycling (recumbent stationary bike or upright spin bike)

8.) Slide-board

THE OPTIONS ARE ENDLESS.

HAVE FUN AND USE YOUR IMAGINATION!!!

Stay tuned tomorrow for 3 video interval training workouts along with a 4 week rapid fat loss cardio program for all three fitness levels, so you can see firsthand how we attack fat at Fit-2-The-Core Training Systems using intervals.

Give us a try today and sign up for your no obligation two free weeks bootcamp:
==> /twofreeweeks/

Sincerely,

Tim Rudd, CSCS, YFS

The Terrible Pain of Regret!

Spending time this weekend with my young nieces and nephews celebrating my daughters first birthday made me do some good reflecting on my life.

 

Now, I’ll be the first to admit that my life is pretty damn good. I really have no complaints.

But there are times when I look at my nieces and nephews and think back to what my life was like when I was younger.

As great as my life is right now, I will admit, at times the soul wrenching feelings of regret come crashing through.

There’s so much I could have done different.

There’s so much I could have done better.

There’s so much I could have done smarter…faster…

Along my journey I’ve come to discover how powerful forgiveness is.
How necessary.

And forgiving yourself is oftentimes the most difficult and most necessary.

There’s nothing I can do about the past. I can merely forgive myself, surge forward and be grateful for what has gotten me to this point.

And while I advise you to do the same, I also want you to know I do my absolute best to prevent regret these days.

Older and wiser, these days I can see it coming. I can look at a situation and know from my soul whether or not I will regret doing something.

Or if I will regret not taking advantage of an opportunity presented before me.

As are yours, my days walking this earth are numbered. And so I refuse to let them pass without making the most of them.

I will tell you from my heart of hearts that if you are trying to lose fat and don’t come our “Lies and Myths of Fat Loss” seminar and charity event http://www.fatlossmyths2009.com you will regret it.

You’ll be sitting home those days with a gnawing feeling in your gut. You’ll have forever missed the opportunity to surround yourself with people just like you, looking for the truth about how to lose fat, looking and feeling better than you in years, all while saving so much of your valuable time.

Sure, you’ll move on. You’ll get over it. You’ll forgive yourself and move on.

And that is the correct course of action.

But the fact you missed the chance to better yourself with like-minded friends – sure to propel you to greater Fat Loss and Health- will remain the same.

Whether you are there or not, I’ll still love ya.

But I hope you are.

Yours in prosperity,

Tim Rudd

PS – If you’re going to join us – and I hope you do – then get $249 in free gifts by registering TODAY at http://www.fatlossmyths2009.com/

7 Metabolism Boosters?

If you don’t increase your metabolism, you won’t be able to burn the fat you want so desperately to get rid of.

So what can you do to boost your metabolism, lose inches, and vaporize that belly fat?

But doesn’t your metabolism slow down with age? Well, it can, BUT…

Follow the tips below and you will stop your metabolism from slowing down. Heck, I know some 40 year olds that have the metabolism of a 17-year old boy, thanks to their fat burning lifestyle.

However, some “so-called” metabolism boosters are BS…so here’s the truth about 7 “claimed” metabolism boosters and how you can use them to burn fat.

 

 

 1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True.

And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning.

Any “expert” who says strength training doesn’t burn fat is living in the 1970′s. Strength training must be a part of your fat-blasting workout routine.

2) Breakfast

Claim: Breakfast boosts metabolism because it breaks your overnight fast.

True? Maybe yes, maybe no.

But research shows eating breakfast is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies) at this time. This will keep your appetite in check till your next meal.

 

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Yes and no.

It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don’t think so.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”.

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss.

The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will boost metabolism or burn fat.

 

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true – you know the rest of the story.

 

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True.

Simple and effective. Try and split your meals up into smaller meals that can be eaten over the course of the day.

7) Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this…A recent study from Australia found that an interval program led to Exponetionally more weight loss than a long, slow cardio  training program.

Check out this landmark study:

: Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. PMID: 8897392 [PubMed - indexed for MEDLINE]

 -Greater Fat Loss: ONLY 4 minutes of intervals burned just as much fat as 60 minutes of moderate aerobic training. This means that for every second of exercise performed, interval training burns EXPONENTIALLY more body fat than the moderate aerobic training alternative.

 - Greater Fitness: Interval Training results in maximal improvements in both aerobic and anaerobic capacity, where moderate aerobic training only causes improvements in aerobic capacity. In addition, the aerobic improvements were greater with the interval group. In other words, Interval Training offers greater improvements in both anaerobic AND aerobic capacity in much less time than the aerobic alternative.

As a matter of fact a recent study done by theNorth American Association for the Study of Obesity revealed that steady cardio 60 minutes a day 6 times a week for 1 year only yielded 4 lbs of weight loss for women and 7 lbs for men…Thats 300 hours for a measly 4 to 7 lbs, talk about a waste of your time.

Bottom line: Intervals work.

Hard work and proper nutrition burn more calories and help you lose  fat. On the other hand, magic pills and potions just don’t work.

But that shouldn’t be a surprise to anyone.

My advice?

Add strength training, intervals, mini-meals, and breakfast to your weight loss plan and you’ll burn body fat fast thanks to your increased metabolism.

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