Wide Deadlift 2x3
mini circuit
dips 3x15
stepups 3x15
Dumbbell Row 3x15
mini circuit 2
Jump squats 3x15
Russian Twists 3x15
Inverted row 3x15
Side bends 3x15,12,6
Thursday, January 28, 2010
Wednesday, January 27, 2010
the is now impossible only a limited thought of what is possible
"Who Else Wants a Top Personal Trainer to Show Them How to Get More Energy, Be More Productive, Feel Great... AND... Lose Weight!"
Our system of exercise, nutrition, paradigm shifting and stress relief has worked for our many clients...we're sure it can work for you too! In fact, we guarantee it!
We've just finished working with another personal training client who had some fantastic results using our unique exercise, nutrition and stress relief program. We asked for her permission to share her story with you and she agreed just as long as we changed her name!
"Sara" came to us at a point in her life where her self-esteem was getting pretty low. She felt a personal trainer was her best bet.
She was a smoker, she wanted to lose 10 pounds, she was tired of looking at her "ugly" legs, she had literally no energy and most of all she wanted to feel good about herself.
We worked with her over a three-month period-addressing her specific needs and abilities--and you wouldn't believe the progress she has made.
Now, she looks great, she feels great, she has stopped smoking, has tons of energy, finally has some definition in her legs, and best of all, she managed to bring her confidence to a level that soars above where she was only 3 months ago.
She tells me that everyone she runs into tells her the she looks great! She still calls me from time to time to tell me that she's finally able to do a new exercise that she wasn't able to do when she started working with us--one that she imagined she would NEVER do!
We'd like to take the time now to share with you what Sara wrote to us because we're honored to have given her the tools to change her life.
"Brandon and the PLF trainers, You guys have not only helped me set fitness goals that I thought at one time to be impossible, but your kind motivation has moved me to start changing my negative thinking into a positive attitude! I now have clearly defined goals that I strive to achieve everyday. Your willingness to share your knowledge and experience have made it a comfortable and easy transition into a new and healthy lifestyle." - "Sara"
We've worked with many people like Sara, who needed a boost and wanted to finally take control of their health. You'll read about some of them on our wall of fame.
Maybe you're feeling like Sara was right now and want to find the right person to bring you out of that rut.
If you are, we'd like to have to opportunity to meet you and see how we can work together. We think we can help.
Successful personal training is more than just exercise. Personal training is about identifying your goals and having someone hold you accountable, so you will succeed.
So please, take some time to look over our information, then give us a call or comment at the bottom of this page and we'll talk about how we can help you reach the level of health and fitness you deserve.
Our system of exercise, nutrition, paradigm shifting and stress relief has worked for our many clients...we're sure it can work for you too! In fact, we guarantee it!
We've just finished working with another personal training client who had some fantastic results using our unique exercise, nutrition and stress relief program. We asked for her permission to share her story with you and she agreed just as long as we changed her name!
"Sara" came to us at a point in her life where her self-esteem was getting pretty low. She felt a personal trainer was her best bet.
She was a smoker, she wanted to lose 10 pounds, she was tired of looking at her "ugly" legs, she had literally no energy and most of all she wanted to feel good about herself.
We worked with her over a three-month period-addressing her specific needs and abilities--and you wouldn't believe the progress she has made.
Now, she looks great, she feels great, she has stopped smoking, has tons of energy, finally has some definition in her legs, and best of all, she managed to bring her confidence to a level that soars above where she was only 3 months ago.
She tells me that everyone she runs into tells her the she looks great! She still calls me from time to time to tell me that she's finally able to do a new exercise that she wasn't able to do when she started working with us--one that she imagined she would NEVER do!
We'd like to take the time now to share with you what Sara wrote to us because we're honored to have given her the tools to change her life.
"Brandon and the PLF trainers, You guys have not only helped me set fitness goals that I thought at one time to be impossible, but your kind motivation has moved me to start changing my negative thinking into a positive attitude! I now have clearly defined goals that I strive to achieve everyday. Your willingness to share your knowledge and experience have made it a comfortable and easy transition into a new and healthy lifestyle." - "Sara"
We've worked with many people like Sara, who needed a boost and wanted to finally take control of their health. You'll read about some of them on our wall of fame.
Maybe you're feeling like Sara was right now and want to find the right person to bring you out of that rut.
If you are, we'd like to have to opportunity to meet you and see how we can work together. We think we can help.
Successful personal training is more than just exercise. Personal training is about identifying your goals and having someone hold you accountable, so you will succeed.
So please, take some time to look over our information, then give us a call or comment at the bottom of this page and we'll talk about how we can help you reach the level of health and fitness you deserve.
Tuesday, January 26, 2010
wednesday workout
Incline press 2x5
Pullups as many as needed to get 50
cable pull through 3x15,12,6
Dumbbell Bench 3x15,12,6
Dumbbell Curls 2x10
Overhead tricep extension 2x10
Front raise 3x30
Bicycle crunch 4x20-25
Plank 3 x 30+ sec
perform the following exercises in succession:
Burpees
pushups
jumping jacks
body weight squats
spend 20 seconds on each exercise do as many as possible
repeat 1 more time
Pullups as many as needed to get 50
cable pull through 3x15,12,6
Dumbbell Bench 3x15,12,6
Dumbbell Curls 2x10
Overhead tricep extension 2x10
Front raise 3x30
Bicycle crunch 4x20-25
Plank 3 x 30+ sec
perform the following exercises in succession:
Burpees
pushups
jumping jacks
body weight squats
spend 20 seconds on each exercise do as many as possible
repeat 1 more time
Monday, January 25, 2010
Small changes make a big difference
How many times have you told yourself that you need to lose weight? I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear. I've come to notice a trend.
Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before.
So you give up. Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way. So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week. Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle.
Let's break the process down... How to shed a pound a week: Burn 3500 extra calories. It really is that simple.
Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number.
Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:
If you normally...
Drink regular soda pop
Eat a snack from a vending machine
Hit the snooze button in the AM
Skip your workout
Do this instead...
Drink water or diet soda pop (160 calories lost)
Enjoy an apple (180 calories lost)
Jog for 30 minutes before work (150 calories lost)
See me for an invigorating workout (changes your life!)
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference. I'm always available to help – call or comment to this email to set up your free consultation.
Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before.
So you give up. Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way. So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week. Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle.
Let's break the process down... How to shed a pound a week: Burn 3500 extra calories. It really is that simple.
Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number.
Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:
If you normally...
Drink regular soda pop
Eat a snack from a vending machine
Hit the snooze button in the AM
Skip your workout
Do this instead...
Drink water or diet soda pop (160 calories lost)
Enjoy an apple (180 calories lost)
Jog for 30 minutes before work (150 calories lost)
See me for an invigorating workout (changes your life!)
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference. I'm always available to help – call or comment to this email to set up your free consultation.
Friday, January 22, 2010
monday
Squat 2x5
Deadlifts 3x15,12,6 superset with
Shoulder press 3x15,12,6
Shrugs 3x15,12,6 superset with
Dumbell lunge 3x15,12,6
Weigthed situps as many sets as needed to get 75 reps
8-10 1 lap sprints rest 30 seconds between sprints
Deadlifts 3x15,12,6 superset with
Shoulder press 3x15,12,6
Shrugs 3x15,12,6 superset with
Dumbell lunge 3x15,12,6
Weigthed situps as many sets as needed to get 75 reps
8-10 1 lap sprints rest 30 seconds between sprints
Thursday, January 21, 2010
friday workout
everything 3 sets of 15 reps
Chinups
Overhead press
Ez bar curl
Dips
DB curl
Lying tri ext
Good luck
Chinups
Overhead press
Ez bar curl
Dips
DB curl
Lying tri ext
Good luck
Wednesday, January 20, 2010
thursday's workout
easyt warm up 15 minutes but should be sweating
Run 1 mile as fast as you can
Cool down 10 minutes
Run 1 mile as fast as you can
Cool down 10 minutes
Tuesday, January 19, 2010
wednesday workout
This is a repeat of monday's workout but now you will do 4 sets of 10 reps for each exercise, decrease the weight so you can get all 10 reps
Monday, January 18, 2010
moday workout
Chin up 5x5
Overhead press 5x5
Ez bar curl 5x5
Dips 5x5
DB curl 5x5
Lying tri ext 5x5
we are working on upper body strength today
Overhead press 5x5
Ez bar curl 5x5
Dips 5x5
DB curl 5x5
Lying tri ext 5x5
we are working on upper body strength today
Friday, January 15, 2010
saturday and sunday
for those that started late and missed either monday wednesday or friday strength training complete the following workout on saturday or sunday
everything 3 sets of 10 reps
ez bar curl
Overhead tricep extension
upright row
bentover row
overhead press
squats
lunges
trunk twists
front raise
shrug
For those that got everything in this week; rest either saturday or sunday and complete 1 hr of cardio on the other day.
everything 3 sets of 10 reps
ez bar curl
Overhead tricep extension
upright row
bentover row
overhead press
squats
lunges
trunk twists
front raise
shrug
For those that got everything in this week; rest either saturday or sunday and complete 1 hr of cardio on the other day.
5 most outrageous Fat loss myths
These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not. The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat. The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today. No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile. You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape. A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat. The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today. No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile. You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape. A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 3 hours.
Another way to gain weight is to not sleep. Yes sleep is that important. By not sleeping we elevate cortisol levels which lead to abdominal fat gain. This is a stress response and cortisol production increases in relation to any stress, good or bad. Also, by not sleeping we cannot recover from our workouts, which will also increase cortisol production. So cortisol is bad and there are ways we can control it which include; eating every 3 hours, sleeping at least 7 hours each night, and exercising regularly with adequate recovery time. Yes things you already know but are truely important.
Another way to gain weight is to not sleep. Yes sleep is that important. By not sleeping we elevate cortisol levels which lead to abdominal fat gain. This is a stress response and cortisol production increases in relation to any stress, good or bad. Also, by not sleeping we cannot recover from our workouts, which will also increase cortisol production. So cortisol is bad and there are ways we can control it which include; eating every 3 hours, sleeping at least 7 hours each night, and exercising regularly with adequate recovery time. Yes things you already know but are truely important.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4Here's what you need...
· 8 (4oz) loin lamb chops, trimmed of fat
· 1/2 cup dry red wine
· 2 tablespoons Worcestershire sauce
· 1 teaspoon dried rosemary leaves
· 4 garlic cloves, minced
· Freshly ground black pepper
· 1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.
· 8 (4oz) loin lamb chops, trimmed of fat
· 1/2 cup dry red wine
· 2 tablespoons Worcestershire sauce
· 1 teaspoon dried rosemary leaves
· 4 garlic cloves, minced
· Freshly ground black pepper
· 1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.
Thursday, January 14, 2010
Friday's workout
Repeat the same circuit you did monday and wednesday but increase the weight on each exercise you were able to get 15 reps on. complete it as a circuit and only rest after you have done all 6 exercises then repeat 2 more times.
Fitness Challenge between friday and sunday take 2 group fitness classes.
Fitness Challenge between friday and sunday take 2 group fitness classes.
Is your goal SMART
The much anticipated 2010 winter Olympic games are about to start. I find it inspiring to watch athletes perform at the top of their game, don't you? It's amazing to see what the human body is capable of when it's trained for a particular event. Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best.
You can bet that they see a gold medal every time they close their eyes. Now that's focus. What about you? What do you train for? You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results. Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease? The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.
Here's how to make your goals SMART.
Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.
Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.
Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.
Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.
Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.
Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal. Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud! I love nothing more than seeing my clients achieve their goals. Call me at 816-309-1659 or post a comment on this blog to get started on a fitness program that is specific to your goal.
You can bet that they see a gold medal every time they close their eyes. Now that's focus. What about you? What do you train for? You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results. Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease? The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.
Here's how to make your goals SMART.
Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.
Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.
Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.
Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.
Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.
Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal. Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud! I love nothing more than seeing my clients achieve their goals. Call me at 816-309-1659 or post a comment on this blog to get started on a fitness program that is specific to your goal.
sugar and fat loss
I actually talked about this a little in our first meeting, but I have been asked several times for more detail so I thought I would talk about it some more. Enjoy!!
Today now more than ever sugar is everywhere! Glucose, Fructose, and Sucrose are in everything we eat, so how bad is it really? Sugar is chemically addictive and is responsible for your potential to store fat. If your body composition levels are higher than you would like, and you have a sweet tooth, you can bet the two conditions are related. On the plus side, you can take control of your metabolism and be on the road to fat loss in no time!
When you eat a simple sugar, even one that is in a “fat-free” food, all of that sugar is absorbed into the bloodstream immediately, and for the moment you experience an elevation in blood sugar. In response to the temporary hyperglycemic condition, your pancreas will increase its production of insulin. Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver as glycogen (stored form of carbohydrate.) There is also another hormone produced by the pancreas called glucagon. While insulin’s job is to “store” nutrients, glucagon does the opposite. It is a “releasing” hormone. In fact, glucagon is the hormone primarily responsible for releasing bodyfat. When the pancreas has to suddenly make increased amounts of insulin to deal with sugar induced blood glucose levels, it will back off the production of glucagon. Now, fat loss will come to a grinding halt!
Pay close attention because it gets worse! Your pancreas actually makes more insulin than you need. So 30 to 45 minutes after the rush from your sugary snack, you actually end up with residual low blood sugar. In order to restore normal blood sugar levels, you begin to get cravings for……wait for it……..sugar! So, if you eat sugar then you are pretty much guaranteed to crave sugar.
The goal is to stop the insulin / blood sugar roller coaster. If you eat right in a supportive manor (lean protein, fibrous carbs, with some healthful fats every 2 to 3 hours) the fibrous carbs (complex carbs) will provide a slow release of sugars preventing those sudden insulin spikes and the insulin/glucagon levels will remain stable (along with stabilizing sugar cravings.) If you abandon sugar you will usually experience severe cravings the first few days. Typically, on day one you experience a headache. Then on day two, the headache may become worse and may be accompanied by insomnia. Work to get through those first three days and those sugar cravings will become an old memory! Your blood sugar levels will stabilize, energy levels are consistent, and fat release can take place all day long.
But, if you absolutely must eat sugar or eat foods that contain sugar (like fruit) eat them with protein. Protein will slow the absorption rate and minimize the insulin spike that you should be avoiding. Plus, protein is very thermogenic, meaning it actually speeds up your metabolism. That’s right, 25 to 30 calories out of every 100 calories you eat from protein are used just to break down and metabolize the protein! Now there is some food for thought.
Today now more than ever sugar is everywhere! Glucose, Fructose, and Sucrose are in everything we eat, so how bad is it really? Sugar is chemically addictive and is responsible for your potential to store fat. If your body composition levels are higher than you would like, and you have a sweet tooth, you can bet the two conditions are related. On the plus side, you can take control of your metabolism and be on the road to fat loss in no time!
When you eat a simple sugar, even one that is in a “fat-free” food, all of that sugar is absorbed into the bloodstream immediately, and for the moment you experience an elevation in blood sugar. In response to the temporary hyperglycemic condition, your pancreas will increase its production of insulin. Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver as glycogen (stored form of carbohydrate.) There is also another hormone produced by the pancreas called glucagon. While insulin’s job is to “store” nutrients, glucagon does the opposite. It is a “releasing” hormone. In fact, glucagon is the hormone primarily responsible for releasing bodyfat. When the pancreas has to suddenly make increased amounts of insulin to deal with sugar induced blood glucose levels, it will back off the production of glucagon. Now, fat loss will come to a grinding halt!
Pay close attention because it gets worse! Your pancreas actually makes more insulin than you need. So 30 to 45 minutes after the rush from your sugary snack, you actually end up with residual low blood sugar. In order to restore normal blood sugar levels, you begin to get cravings for……wait for it……..sugar! So, if you eat sugar then you are pretty much guaranteed to crave sugar.
The goal is to stop the insulin / blood sugar roller coaster. If you eat right in a supportive manor (lean protein, fibrous carbs, with some healthful fats every 2 to 3 hours) the fibrous carbs (complex carbs) will provide a slow release of sugars preventing those sudden insulin spikes and the insulin/glucagon levels will remain stable (along with stabilizing sugar cravings.) If you abandon sugar you will usually experience severe cravings the first few days. Typically, on day one you experience a headache. Then on day two, the headache may become worse and may be accompanied by insomnia. Work to get through those first three days and those sugar cravings will become an old memory! Your blood sugar levels will stabilize, energy levels are consistent, and fat release can take place all day long.
But, if you absolutely must eat sugar or eat foods that contain sugar (like fruit) eat them with protein. Protein will slow the absorption rate and minimize the insulin spike that you should be avoiding. Plus, protein is very thermogenic, meaning it actually speeds up your metabolism. That’s right, 25 to 30 calories out of every 100 calories you eat from protein are used just to break down and metabolize the protein! Now there is some food for thought.
Glazed Chicken & Couscous
Transform your boring chicken dinner into a tasty, tangy delight with this amazing glaze. Spicy mustard, apricot preserves, and orange juice make this dish one to remember. Preparation time is only 25 minutes. Servings: 2Here's what you need...
· 1/2 up frozen sweet peas
· 3/4 cup water
· 1/8 teaspoon salt
· 1/8 teaspoon ginger
· 1/2 cup uncooked couscous
· 2 tablespoons orange juice
· 1 tablespoon apricot preserves or honey
· 1/2 teaspoon spicy brown mustard
· 2 boneless skinless chicken breast halves
Place the peas, water, salt and ginger in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 2 minutes. Remove from heat; stir in couscous. Cover; let stand 5 minutes.
Meanwhile, in a small bowl, combine orange juice, preserves and mustard; mix until well combined. Pour half of mixture (about 2 tablespoons) into another small dish; reserve for topping. Brush chicken with remaining orange juice glaze; place on broiler pan.
Broil 4 to 6 inches from heat for 5 minutes. Turn chicken. Brush again with glaze; discard any remaining glaze. Broil an additional 3 to 5 minutes or until chicken is fork tender and juices run clear.
Stir couscous mixture lightly with fork; divide evenly onto 2 serving plates. Top each with chicken, drizzle with reserved orange juice mixture. Nutritional Analysis: One serving equals: 370 calories, 4g fat, 49g carbohydrate, 4g fiber, and 34g protein
· 1/2 up frozen sweet peas
· 3/4 cup water
· 1/8 teaspoon salt
· 1/8 teaspoon ginger
· 1/2 cup uncooked couscous
· 2 tablespoons orange juice
· 1 tablespoon apricot preserves or honey
· 1/2 teaspoon spicy brown mustard
· 2 boneless skinless chicken breast halves
Place the peas, water, salt and ginger in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 2 minutes. Remove from heat; stir in couscous. Cover; let stand 5 minutes.
Meanwhile, in a small bowl, combine orange juice, preserves and mustard; mix until well combined. Pour half of mixture (about 2 tablespoons) into another small dish; reserve for topping. Brush chicken with remaining orange juice glaze; place on broiler pan.
Broil 4 to 6 inches from heat for 5 minutes. Turn chicken. Brush again with glaze; discard any remaining glaze. Broil an additional 3 to 5 minutes or until chicken is fork tender and juices run clear.
Stir couscous mixture lightly with fork; divide evenly onto 2 serving plates. Top each with chicken, drizzle with reserved orange juice mixture. Nutritional Analysis: One serving equals: 370 calories, 4g fat, 49g carbohydrate, 4g fiber, and 34g protein
Wednesday, January 13, 2010
Thursdays workout
What a great turn out! I can't wait to see the progress of everyone. Please read past blog posts to get more tips. Here is your first workout, we will do resistance on friday. So for thursday you need to:
Warm up by walking 1 mile
Then run 1 mile as fast as you can. If you have to walk this mile also that is ok, just don't stop and go as fast as you can. If you need a walk break take one, recover, and then keep going.
Walk 1/2 mile cool down.
Post your mile times!
Tuesday, January 12, 2010
Wednesday
Repeat monday's weight workout, on each exercise you could get 15 reps increase the weight by 10lbs.
Instead of biking Run 5 miles.
Instead of biking Run 5 miles.
Monday, January 11, 2010
Weight workout Monday Wednesday and Friday
complete each exercise as a circuit, 3x10-15
Bench Press or DB Bench DB curl
Lateral Raise
Latpull
DB incline
Leg press
Rest
Shadowbox 10x10 punches
Front kicks 10x10
Bike 60min
Friday, January 8, 2010
There is no Magic Bullet
That’s right, but it is a simple process! You can exercise till you are blue in the face, day in and day out but if you are eating too much then you will never reach your goals. I see it too often, people work hard and they are diligent about coming in often but do not apply that same amount of effort to their diet. Let me tell you, working out is easy, diet is the hard part. Anyone can drag themselves into the gym for a few hours a week but very few can make the 24/7 commitment to their diet they should. There are a few steps that I use with clients I work with on a regular basis and you are in for a treat as I am going to summarize it for you!
Step 1: calculating calories. I know I can hear it now, “I don’t want to count calories, and it’s too hard!” Well then I hope you are comfortable with the body you are in now because unless you make the extra effort, you will always look that way. It’s a harsh reality, but that is what it takes! The good news is there are plenty of websites out there that will count calories for you, for free. You simply type in what you ate for the day (from your nutrition journal which everyone should be doing anyway) and it will calculate it for you. So that step is pretty simple. But first we have to know how many calories you need. There are several different formulas you can use but again we are after simplicity so I will show you the easiest one to use.
Males: bodyweight x 12 = the total amount of calories needed for a day (very broad estimate but a good starting point)
Females: bodyweight x 10 = the total amount of calories needed for a day (females generally have a lower metabolism because of lower muscle mass hence the difference.)
Step 2: keep your food journal. At the end of the day type in the foods you have eaten for the day on either: www.calorieking.com, or www.fitday.com, they will each add up your intake for free. That will give you a really good idea of how many you are taking in. If you want something a little more advanced you can go to www.myfooddiary .com (requires a subscription of only $10 per month and gives you a great breakdown.) Your choice, but again a very simple process. You CANNOT lose weight if you are eating too many calories plain and simple.
Step 3: monitor your weight. I will weigh and measure most clients every two weeks. This way I can tell where their metabolism is at. For example, if a male client comes in and we estimate he needs 2200 calories and after two weeks he is not losing weight, then we know we have found what he needs to maintain his weight. But he wants to lose weight, so I would then drop his calories by 250 per day and that will get the ball rolling. Same process for females, monitor and if there is no difference start a SUBTLE drop of 250 calories to increase progress.
Step 4: FOOD CHOICES: this is the easy part! Stick to the “Neanderthal Diet” which means:
· Eat 5 times a day
· Eat every 2.5 hours
· Never Skip breakfast
Neanderthal Food Choices
-proteins (from animals)
-fruits, nuts, green vegetables,
-if it comes in a box don’t eat it!
Each meal should include some form of protein, veggies or fruit, and fat.
Your rule should be: if it didn’t jump, run, swim, or fly, or I can’t find it in the ground then don’t eat it!!
That should give you plenty of variety. Let me know how it turns out. Results thus far, I gave these general recommendations to two people and they were both diligent in their exercise and nutrition and ended up losing almost 20 pounds each in 1 month. They were both focusing entirely too much on exercise and not enough on diet. Your order of importance should become; nutrition, strength training, then cardiovascular training. Good luck!
Step 1: calculating calories. I know I can hear it now, “I don’t want to count calories, and it’s too hard!” Well then I hope you are comfortable with the body you are in now because unless you make the extra effort, you will always look that way. It’s a harsh reality, but that is what it takes! The good news is there are plenty of websites out there that will count calories for you, for free. You simply type in what you ate for the day (from your nutrition journal which everyone should be doing anyway) and it will calculate it for you. So that step is pretty simple. But first we have to know how many calories you need. There are several different formulas you can use but again we are after simplicity so I will show you the easiest one to use.
Males: bodyweight x 12 = the total amount of calories needed for a day (very broad estimate but a good starting point)
Females: bodyweight x 10 = the total amount of calories needed for a day (females generally have a lower metabolism because of lower muscle mass hence the difference.)
Step 2: keep your food journal. At the end of the day type in the foods you have eaten for the day on either: www.calorieking.com, or www.fitday.com, they will each add up your intake for free. That will give you a really good idea of how many you are taking in. If you want something a little more advanced you can go to www.myfooddiary .com (requires a subscription of only $10 per month and gives you a great breakdown.) Your choice, but again a very simple process. You CANNOT lose weight if you are eating too many calories plain and simple.
Step 3: monitor your weight. I will weigh and measure most clients every two weeks. This way I can tell where their metabolism is at. For example, if a male client comes in and we estimate he needs 2200 calories and after two weeks he is not losing weight, then we know we have found what he needs to maintain his weight. But he wants to lose weight, so I would then drop his calories by 250 per day and that will get the ball rolling. Same process for females, monitor and if there is no difference start a SUBTLE drop of 250 calories to increase progress.
Step 4: FOOD CHOICES: this is the easy part! Stick to the “Neanderthal Diet” which means:
· Eat 5 times a day
· Eat every 2.5 hours
· Never Skip breakfast
Neanderthal Food Choices
-proteins (from animals)
-fruits, nuts, green vegetables,
-if it comes in a box don’t eat it!
Each meal should include some form of protein, veggies or fruit, and fat.
Your rule should be: if it didn’t jump, run, swim, or fly, or I can’t find it in the ground then don’t eat it!!
That should give you plenty of variety. Let me know how it turns out. Results thus far, I gave these general recommendations to two people and they were both diligent in their exercise and nutrition and ended up losing almost 20 pounds each in 1 month. They were both focusing entirely too much on exercise and not enough on diet. Your order of importance should become; nutrition, strength training, then cardiovascular training. Good luck!
Monday, January 4, 2010
monday's workout
Everything 3 sets: 8 reps, 12 reps, 20+reps
Squats
Deadlift
Lunges
DB military
Cable lateral raise
Overhead press
Jump Squats
DB Bench
Dips
DB Curl
Squats
Deadlift
Lunges
DB military
Cable lateral raise
Overhead press
Jump Squats
DB Bench
Dips
DB Curl
How to look like a figure model
Since the majority of questions that came to me the last several months applied to figure and fitness body types, this same information also applies to bodybuilders, generally those new to the sport.
Flip through any muscle and fitness magazine and you’ll see fitness models and competitors, figure competitors, and bodybuilders sporting a flawless physique. They display lean and finely detailed muscle, and a present healthy looking tan.
What does it take to acquire such a muscular, yet feminine build?
Often times, when ladies train for that “competitor” look, they are under the impression that lighter weights and more reps will get them ripped, lean, and detailed. This is false.
Other women rely on endless cardio; as much as two hours a day for that polished look. This can be disastrous.
Finally, the last group of ladies that want the popular “competition ready” body resort to extreme low or no carbohydrate diets. This route is also a serious mistake.
There is no one right way or single method to getting a fit, hard, lean, and muscular body. Such desired physiques required vision, dedication, determination, focus, and effort.
I come across many ladies brand new to the sport of fitness that put in all the above factors. Many ladies diet down from a healthy 18% body fat to a good 8-10% body fat and wonder after all their hard and committed work, why they don’t have the hard and ripped muscles like the top figure and/or fitness models they see in the latest fitness magazine or the flashy personal websites.
This is a very good question.
The figure and fitness ladies that you see sporting very dense bodies that look so magnificent have worked very hard, and often times for several years or more to attain that look.
While you can build 3-6 pounds of muscle in a three months time-span, it takes a few years to build density.
Scenario
You are fairly new to the sport of fitness. You read a few articles and got some basic information on nutrition and training. You may have even been on a fat-loss program for several weeks to see how well you could progress.
Through all your effort and dedication you managed to drop about 7 pounds of body fat and get to a stunning 9%! That’s excellent work. However, you step back to compare your 9% to the fitness model’s 9% in the fitness magazine and find you look much different. You are not as hard and detailed as the fitness model. You lack that certain “look” you were striving for. What went wrong?
The reason you may look dramatically different from the fitness or figure models at 9% is due to muscle mass and muscle density.
The Truth
The finely-tuned physiques you see displayed in the fitness magazines are ladies in “peak” condition. Peaking is a temporary condition in which the body fat is reduced to very low levels, often times dangerous levels, so the muscle detail is predominantly visible. Most ladies in peaked condition are anywhere from 8-10% body fat, sometimes lower. The peaking process involves specific training and dieting methods, and is usually done for physique shows and photo shoots. In addition, a peaked physique is a severely dehydrated physique, posing health risks.
Classification:
Female Male Competition Condition: 6-12% 3-7%
Athletic: 12-18% 8-13%
Normal: 19-24% 14-14%
Borderline: 25-31% 18-25%
Overweight: 32% + 26% +
This conditioned look is not something that is usually preserved year around. Granted, many ladies will have a good athletic and lean look all year, but it is difficult and unwise to keep such a low degree of body fat year around.
Fitness competitors put a LOT of work into their physiques. They train all year for muscle size and density, and then diet for months on end to lower their body fat and to get cut. It’s difficult to keep such a low body fat and muscle detail all the time. It's really not a glamorous lifestyle, unless you like continual detailed diet and training. It is an exhausting chore to get cut, much less stay that way year around. Low body fat wears on you, puts a strain on your immune system, and leads to metabolic downgrade.
It’s Not an Overnight Process
The underlying factor in why you and the fitness model or natural bodybuilder looks strikingly different at such a low body fat percentage is due to muscle mass and muscle density. These are components you must build over time. You cannot just “bulk” for three to four months and think you have done the necessary work. You have to build the foundation to sculpt the masterpiece.
Factors that build muscle mass and muscle density:
-Time-
Intense Weight Training
-Limited Cardio
-Adequate Nutrition
-Sufficient Water Intake
It can take up to a year to build the foundation you need to carve the shapely body you want.
The Finer Details
Once you have the muscle mass and density necessary to carry you through a taxing dieting phase you can begin to lose fat, and then cut.
What many people fail to realize is that cutting is detailing the muscle. You can’t detail your muscles if you are 18% body fat. You have to first lose the excess body fat and when you are lower you can finely detail the muscle, a process known as cutting.
Cutting is a similar format to building muscle, you just have to tweak your diet and cardio that sparks fat loss and not muscle loss.
Factors that Propel Fat Loss
-Losing body fat and cutting requires eating properly and eating on time. This means no skipping meals and no overeating.
-Losing body fat and cutting requires cycling your carbs and/or calories.
-Losing body fat and cutting requires you to incorporate re-feed days.
-Losing body fat and cutting requires you eat real food and avoid restaurant food.
-Losing body fat and cutting requires you to incorporate progressive cardio. This has to be closely monitored to ensure you are not doing too much cardio or not enough.
-Losing body fat and cutting requires you to be on an outlined program that must be followed.
Conclusion
Losing body fat and cutting is a chore to say the least. It’s not easy, but the rewards are endless. The most important thing to remember is to be you, and don’t compare yourself to anyone else because everyone is different. Various body types and shapes will appear dramatically different, even at the same body fat levels. Therefore, set goals and images for yourself based on what you know you can do.
Flip through any muscle and fitness magazine and you’ll see fitness models and competitors, figure competitors, and bodybuilders sporting a flawless physique. They display lean and finely detailed muscle, and a present healthy looking tan.
What does it take to acquire such a muscular, yet feminine build?
Often times, when ladies train for that “competitor” look, they are under the impression that lighter weights and more reps will get them ripped, lean, and detailed. This is false.
Other women rely on endless cardio; as much as two hours a day for that polished look. This can be disastrous.
Finally, the last group of ladies that want the popular “competition ready” body resort to extreme low or no carbohydrate diets. This route is also a serious mistake.
There is no one right way or single method to getting a fit, hard, lean, and muscular body. Such desired physiques required vision, dedication, determination, focus, and effort.
I come across many ladies brand new to the sport of fitness that put in all the above factors. Many ladies diet down from a healthy 18% body fat to a good 8-10% body fat and wonder after all their hard and committed work, why they don’t have the hard and ripped muscles like the top figure and/or fitness models they see in the latest fitness magazine or the flashy personal websites.
This is a very good question.
The figure and fitness ladies that you see sporting very dense bodies that look so magnificent have worked very hard, and often times for several years or more to attain that look.
While you can build 3-6 pounds of muscle in a three months time-span, it takes a few years to build density.
Scenario
You are fairly new to the sport of fitness. You read a few articles and got some basic information on nutrition and training. You may have even been on a fat-loss program for several weeks to see how well you could progress.
Through all your effort and dedication you managed to drop about 7 pounds of body fat and get to a stunning 9%! That’s excellent work. However, you step back to compare your 9% to the fitness model’s 9% in the fitness magazine and find you look much different. You are not as hard and detailed as the fitness model. You lack that certain “look” you were striving for. What went wrong?
The reason you may look dramatically different from the fitness or figure models at 9% is due to muscle mass and muscle density.
The Truth
The finely-tuned physiques you see displayed in the fitness magazines are ladies in “peak” condition. Peaking is a temporary condition in which the body fat is reduced to very low levels, often times dangerous levels, so the muscle detail is predominantly visible. Most ladies in peaked condition are anywhere from 8-10% body fat, sometimes lower. The peaking process involves specific training and dieting methods, and is usually done for physique shows and photo shoots. In addition, a peaked physique is a severely dehydrated physique, posing health risks.
Classification:
Female Male Competition Condition: 6-12% 3-7%
Athletic: 12-18% 8-13%
Normal: 19-24% 14-14%
Borderline: 25-31% 18-25%
Overweight: 32% + 26% +
This conditioned look is not something that is usually preserved year around. Granted, many ladies will have a good athletic and lean look all year, but it is difficult and unwise to keep such a low degree of body fat year around.
Fitness competitors put a LOT of work into their physiques. They train all year for muscle size and density, and then diet for months on end to lower their body fat and to get cut. It’s difficult to keep such a low body fat and muscle detail all the time. It's really not a glamorous lifestyle, unless you like continual detailed diet and training. It is an exhausting chore to get cut, much less stay that way year around. Low body fat wears on you, puts a strain on your immune system, and leads to metabolic downgrade.
It’s Not an Overnight Process
The underlying factor in why you and the fitness model or natural bodybuilder looks strikingly different at such a low body fat percentage is due to muscle mass and muscle density. These are components you must build over time. You cannot just “bulk” for three to four months and think you have done the necessary work. You have to build the foundation to sculpt the masterpiece.
Factors that build muscle mass and muscle density:
-Time-
Intense Weight Training
-Limited Cardio
-Adequate Nutrition
-Sufficient Water Intake
It can take up to a year to build the foundation you need to carve the shapely body you want.
The Finer Details
Once you have the muscle mass and density necessary to carry you through a taxing dieting phase you can begin to lose fat, and then cut.
What many people fail to realize is that cutting is detailing the muscle. You can’t detail your muscles if you are 18% body fat. You have to first lose the excess body fat and when you are lower you can finely detail the muscle, a process known as cutting.
Cutting is a similar format to building muscle, you just have to tweak your diet and cardio that sparks fat loss and not muscle loss.
Factors that Propel Fat Loss
-Losing body fat and cutting requires eating properly and eating on time. This means no skipping meals and no overeating.
-Losing body fat and cutting requires cycling your carbs and/or calories.
-Losing body fat and cutting requires you to incorporate re-feed days.
-Losing body fat and cutting requires you eat real food and avoid restaurant food.
-Losing body fat and cutting requires you to incorporate progressive cardio. This has to be closely monitored to ensure you are not doing too much cardio or not enough.
-Losing body fat and cutting requires you to be on an outlined program that must be followed.
Conclusion
Losing body fat and cutting is a chore to say the least. It’s not easy, but the rewards are endless. The most important thing to remember is to be you, and don’t compare yourself to anyone else because everyone is different. Various body types and shapes will appear dramatically different, even at the same body fat levels. Therefore, set goals and images for yourself based on what you know you can do.
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