3 Scenarios - Who Burns More Fat?
Here are 3 different ways to create a 300 calorie deficit:
Skip the morning bagel (-300 calories)
Walk on the treadmill for an hour and half (-300 calories)
Perform a very high intensity interval session (-300 calories)
In all 3 instances, the net calorie burn is -300 cals; however, scenario 1 sucks, scenario 2 really sucks, and scenario 3 trumps them all–by far.
And today I want to share 3 other “scenarios” with you, with yet another lesson to be learned.
Out of the below 3 individuals, who will burn more fat and achieve better, faster results?
Scenario #1 - Subject A
Basal Metabolic Rate of 2,000 calories
No additional calories burned per day through exercise
Total calories burned: 2,000
Dietary intake: 1,300
Deficit: -700 calories
Scenario #1 - Subject B
Basal Metabolic Rate of 2,000 calories
Additional 200 calories burned per day through exercise
Total calories burned: 2,200
Dietary intake: 1,500
Deficit: -700 calories
Scenario #1 - Subject C
Basal Metabolic Rate of 2,000 calories
Additional 600 calories burned per day through exercise
Total calories burned: 2,600
Dietary intake: 1,900
Deficit: -700 calories
Paying careful attention to the 3 scenarios above, you see that Subject A, Subject B, and Subject C all have a Basal Metabolic Rate of 2,000 calories, and all subjects are creating a -700 caloric deficit daily.
Who will be more successful?
If fat loss were simply a mathematical phenomenon, then all three subjects would have equal success and would experience the same exact fat loss.
But, just in case you didn’t already know, there’s MUCH more to fat loss than just the numbers.
Fat loss, by and large, is largely hormonal (yes, I’m aware, that was redundant). Indeed, a caloric deficit must be in place for fat loss to occur, but not all deficits are “equal”.
Subject A, while still being negative 700 calories, is creating a hormonal environment in the body resistance to fat loss. Subject B is slightly better, but still far from optimal.
Subject C is the clear winner here. Although Subject C is creating the same exact numerical -700 calorie deficit, this individual will without a doubt experience greater fat loss and overall results.
Why?
When you decrease calorie intake, the body’s anti-starvation mechanisms are alerted and it creates a hormonal environment conducive to fat storage.
So, 1) if you need to create a calorie deficit to burn fat, but 2) you DON’T want to drastically reduce calorie intake for the reasons mentioned, what are your options?
It’s called energy flux.
Eat more. Exercise more. Lose more.
It really is THAT simple.
Simply put, the more calories you burn through exercise (versus a dietary caloric deficit), the greater your fat loss results will be. Every. Single. Time.
Fat burning enzymes will be elevated, the body will remain happy from a nutritional standpoint, and let’s fact it, eating an additional 600 calories per day is a lot more livable from a psychological standpoint than attempting to create a large caloric deficit through diet alone.
My challenge to you: Starting this week, on top of what you are already currently doing, add an additional 300 calories to your daily diet, and strive to burn an additional 300 calories via exercise.
Watch what happens. You’ll be surprised.
Or maybe now that you’re “in the know”, you won’t be.
Questions? Comments? Respond below.
I’ll be checking in throughout the day and responding below, so bring on the discussion!
Talk to you in the comments section!
Friday, March 12, 2010
lifesaver on weight loss hurdels
We all have days like this when our motivation is low and our need to overeat or be a couch potato takes over. But it's best to bust those excuses before they become a well worn mantra of failure.
Cultivating true resilience is a lifelong process.
Lifesaver #1: Use the buddy system
Corny but proven: You get by with a little help from your friends. Nine out of 10 women in a recent study said they relied on their friends for emotional support – but not just any friends. It's about quality. People who survive adversities usually have one or two close friends from early in life. Having a social life is one thing, but having someone to talk to is the thing.
Lifesaver 2 Mine that silver lining
In order to remain resilient, you need to learn how to dig the positive treasures out of the muddiest pit, but – pessimists, stay with us – true optimism is not just thinking annoyingly happy thoughts all day long. Rather, it's believing that you have the power to bring about good results, or at least fix the bad ones,
Lifesaver#3 Look for better excuses
Keeping fit and exercising needn't cost a penny or be painful or inconvenient. Why not start a walking club with others who want to lose weight? This is a great way to socialize and keep each other motivated - not to mention an enjoyable way of earning extra exercise points. The courageous among you could start a beginners' jogging club. Set yourself realistic goals and see yourself improve. Exercise isn't something that should be constricted to the realms of dieting and weight loss, it should be, and indeed anyone who undertakes any sort of regular exercise will tell you, it is fun.
Lifesaver#4 Create better habits
Something you do for a couple weeks to a month is not going to change your life. Create habits that you know you'll be able to keep up every day for the rest of your life, and, even if it's one habit at a time, dedicate yourself to making the changes for good. This way, your weight loss will be for good, too! Celebrations like weddings, parties, and birthdays don't have to be a weight-loss nightmare. Again, pre-planning helps. Decide to budget for the occasion by sticking to your weight-loss program and exercising up to the event.
Lifesaver#5 Be realistic.
If your expectations for weight loss are too high, you're bound to get disappointed, and your frustrations could lead you to stray from your healthy eating and exercise efforts. Set a realistic goal for your weight loss -- no more than one or two pounds a week -- and keep in mind that you may occasionally hit weight-loss plateaus.
Lifesaver#6 Plan your meals in time
Cook your foods on the weekends. Freeze lunches for work and always have a protein bar or energy bar in your purse or duffel bag. This way when plans change your diet doesn't have to. Always have almonds, water, and protein bars with you at all times. Plan your meal for the day in advance (chop vegetable, beans, stock fruits); in order to prevent jeopardizing your diet. Once you have a goal and diet plan on paper, you are ready to get behind the starting line of that race track. If you do stray drastically from your healthy eating, don't throw in the towel in despair. Forgive yourself and get back on the straight and narrow the very next day.
Lifesaver#7 Learn to cope with stress
A recent Harvard study found that the most common triggers for stress-related weight gain are work and bills. In men, hot buttons include feeling a lack of authority, and in women, family pressures and perceived life constraints. We're wired to eat when we're under stress. Evolutionarily, that was a good thing. If you needed to escape a dangerous situation, high calories would give you the energy to do it; but in today's modern society, the stress-food response no longer works in your favor. Every time you reach for food when you're stressed, you deepen the wiring. To compound the problem, the release of stress hormones causes a surge of insulin, which turns extra calories into belly fat.
Lifesaver#8 Avoid Deprivation
Depriving yourself of your favorite foods is a powerful trigger for overeating. Humans naturally want what they can't have. In order to avoid certain foods you tend to focus on them more, increasing the risk of bingeing. Plus, a diet of low-calorie foods simply isn't satisfying, so it's easy to eat too much. A study in the Journal of Consumer Research, found that when people go to "healthy" fast-food restaurants such as Subway they choose sides (such as chips), beverages, and desserts containing up to 131 percent more calories than they would have consumed if they'd gone to a restaurant they perceived as less healthy. Focus on fruits, vegetables, beans, and whole grains, and eat healthy but calorie-dense choices such as nuts in moderation. Any food, including chocolate or butter, can have a place in a balanced diet. To reintroduce foods you've come to think you shouldn't eat, experiment with them mindfully. Pay attention to every single bite.
Quick weight loss is inspiring, but it is important to think ahead too: you need to retrain your palate and eating habits and reassess your physical activity so that you can lose weight and stay slim. You cannot expect to achieve miracles in a few days, but you will see a difference within three or four weeks if you eat properly and exercise regularly. Losing weight successfully is like getting fitter: you need a horizon - or goal - ahead of you to help spur you on.
Cultivating true resilience is a lifelong process.
Lifesaver #1: Use the buddy system
Corny but proven: You get by with a little help from your friends. Nine out of 10 women in a recent study said they relied on their friends for emotional support – but not just any friends. It's about quality. People who survive adversities usually have one or two close friends from early in life. Having a social life is one thing, but having someone to talk to is the thing.
Lifesaver 2 Mine that silver lining
In order to remain resilient, you need to learn how to dig the positive treasures out of the muddiest pit, but – pessimists, stay with us – true optimism is not just thinking annoyingly happy thoughts all day long. Rather, it's believing that you have the power to bring about good results, or at least fix the bad ones,
Lifesaver#3 Look for better excuses
Keeping fit and exercising needn't cost a penny or be painful or inconvenient. Why not start a walking club with others who want to lose weight? This is a great way to socialize and keep each other motivated - not to mention an enjoyable way of earning extra exercise points. The courageous among you could start a beginners' jogging club. Set yourself realistic goals and see yourself improve. Exercise isn't something that should be constricted to the realms of dieting and weight loss, it should be, and indeed anyone who undertakes any sort of regular exercise will tell you, it is fun.
Lifesaver#4 Create better habits
Something you do for a couple weeks to a month is not going to change your life. Create habits that you know you'll be able to keep up every day for the rest of your life, and, even if it's one habit at a time, dedicate yourself to making the changes for good. This way, your weight loss will be for good, too! Celebrations like weddings, parties, and birthdays don't have to be a weight-loss nightmare. Again, pre-planning helps. Decide to budget for the occasion by sticking to your weight-loss program and exercising up to the event.
Lifesaver#5 Be realistic.
If your expectations for weight loss are too high, you're bound to get disappointed, and your frustrations could lead you to stray from your healthy eating and exercise efforts. Set a realistic goal for your weight loss -- no more than one or two pounds a week -- and keep in mind that you may occasionally hit weight-loss plateaus.
Lifesaver#6 Plan your meals in time
Cook your foods on the weekends. Freeze lunches for work and always have a protein bar or energy bar in your purse or duffel bag. This way when plans change your diet doesn't have to. Always have almonds, water, and protein bars with you at all times. Plan your meal for the day in advance (chop vegetable, beans, stock fruits); in order to prevent jeopardizing your diet. Once you have a goal and diet plan on paper, you are ready to get behind the starting line of that race track. If you do stray drastically from your healthy eating, don't throw in the towel in despair. Forgive yourself and get back on the straight and narrow the very next day.
Lifesaver#7 Learn to cope with stress
A recent Harvard study found that the most common triggers for stress-related weight gain are work and bills. In men, hot buttons include feeling a lack of authority, and in women, family pressures and perceived life constraints. We're wired to eat when we're under stress. Evolutionarily, that was a good thing. If you needed to escape a dangerous situation, high calories would give you the energy to do it; but in today's modern society, the stress-food response no longer works in your favor. Every time you reach for food when you're stressed, you deepen the wiring. To compound the problem, the release of stress hormones causes a surge of insulin, which turns extra calories into belly fat.
Lifesaver#8 Avoid Deprivation
Depriving yourself of your favorite foods is a powerful trigger for overeating. Humans naturally want what they can't have. In order to avoid certain foods you tend to focus on them more, increasing the risk of bingeing. Plus, a diet of low-calorie foods simply isn't satisfying, so it's easy to eat too much. A study in the Journal of Consumer Research, found that when people go to "healthy" fast-food restaurants such as Subway they choose sides (such as chips), beverages, and desserts containing up to 131 percent more calories than they would have consumed if they'd gone to a restaurant they perceived as less healthy. Focus on fruits, vegetables, beans, and whole grains, and eat healthy but calorie-dense choices such as nuts in moderation. Any food, including chocolate or butter, can have a place in a balanced diet. To reintroduce foods you've come to think you shouldn't eat, experiment with them mindfully. Pay attention to every single bite.
Quick weight loss is inspiring, but it is important to think ahead too: you need to retrain your palate and eating habits and reassess your physical activity so that you can lose weight and stay slim. You cannot expect to achieve miracles in a few days, but you will see a difference within three or four weeks if you eat properly and exercise regularly. Losing weight successfully is like getting fitter: you need a horizon - or goal - ahead of you to help spur you on.
week of march 15th workout
wow if you were able to do everything for last weeks workout you should be in great shape!!
This week will be a total body workout 3 times per week. Do the same workout 3 times this week with at least 1 day of rest between. Best part is you don't have to come to the gym to do this workout, you can do it at the park or even at home if you have a pullup bar
repeat the following circuit 3 times
20 pushups
5 inside grip pullups
20 diamond pushups
20 band curls
20 reverse lunges
5 inside grip pullups
3 minutes of shawdow boxing
30 scissor kicks
30 flutter kicks
15 v-ups
This week will be a total body workout 3 times per week. Do the same workout 3 times this week with at least 1 day of rest between. Best part is you don't have to come to the gym to do this workout, you can do it at the park or even at home if you have a pullup bar
repeat the following circuit 3 times
20 pushups
5 inside grip pullups
20 diamond pushups
20 band curls
20 reverse lunges
5 inside grip pullups
3 minutes of shawdow boxing
30 scissor kicks
30 flutter kicks
15 v-ups
Thursday, March 11, 2010
how to lose belly fat
How to lose belly fat is a question that many people ask. It seems that the stomach is a very common problem area for people from all walks of life.
We have all heard that diet and exercise are the 2 key ingredients in staying healthy and fit. Eating healthy has gained a lot of attention since the release of the documentary "Super Size Me" and the importance of exercise has also had its share of time in the spotlight with shows like "The Biggest Loser" and the different exercise equipment popping up across paid programming.
But what exercises can we do to lose belly fat and lose it fast?
One exercise that targets the stubborn stomach area is called The Bicycle.
To do The Bicycle, simply lay on the floor pressing your lower back to the ground. Your hands are beside your head. Bring your knees to an approximate 45-degree angle and slowly go through the motion of pedaling a bicycle. Your left elbow will touch your right knee and then your right elbow will touch your left knee.
The second exercise you can do to target your belly fat is the basic Crunch.
You will start by laying on your back with your knees bent and your feet flat on the floor. Your hands will be positioned by the side of your head with your fingertips resting just behind your ears. Press your lower back into the ground. Slowly curl up until both shoulders are lifted off the ground a few inches. Hold for a few seconds and then slowly release back to the floor.
Lastly, if you have a large exercise ball you can use this as part of your abdominal exercises. Sit on the ball and place your feet flat on the floor. Slide down the ball until it rests against your back and lie back on the ball until your torso is parallel to the floor. Slowly raise your torso up off the ball until you are at about a 45-degree angle while contracting your abdominal muscles. Hold for a few seconds and then release.
It is also important to remember that Aerobic exercise is still one of the best ways to burn calories and manage weight.
We have all heard that diet and exercise are the 2 key ingredients in staying healthy and fit. Eating healthy has gained a lot of attention since the release of the documentary "Super Size Me" and the importance of exercise has also had its share of time in the spotlight with shows like "The Biggest Loser" and the different exercise equipment popping up across paid programming.
But what exercises can we do to lose belly fat and lose it fast?
One exercise that targets the stubborn stomach area is called The Bicycle.
To do The Bicycle, simply lay on the floor pressing your lower back to the ground. Your hands are beside your head. Bring your knees to an approximate 45-degree angle and slowly go through the motion of pedaling a bicycle. Your left elbow will touch your right knee and then your right elbow will touch your left knee.
The second exercise you can do to target your belly fat is the basic Crunch.
You will start by laying on your back with your knees bent and your feet flat on the floor. Your hands will be positioned by the side of your head with your fingertips resting just behind your ears. Press your lower back into the ground. Slowly curl up until both shoulders are lifted off the ground a few inches. Hold for a few seconds and then slowly release back to the floor.
Lastly, if you have a large exercise ball you can use this as part of your abdominal exercises. Sit on the ball and place your feet flat on the floor. Slide down the ball until it rests against your back and lie back on the ball until your torso is parallel to the floor. Slowly raise your torso up off the ball until you are at about a 45-degree angle while contracting your abdominal muscles. Hold for a few seconds and then release.
It is also important to remember that Aerobic exercise is still one of the best ways to burn calories and manage weight.
Wednesday, March 10, 2010
how to burn more fat off your chest: for men
How To Burn Off Chest Fat in 12 Minutes or Less
Can you really burn more fat in 12 minutes then doing 60 minutes of aerobics? Can you lose your man boobs fast this way? Should you use gynecomastia supplements and do they even work? Read this article now for the answers to these questions and more!
I know you want to drop those excess pounds for two reasons:
You know it will decrease your estrogen levels and increase your testosterone levels which will help you lose those man boobs… and…
You know when you burn off fat, it gets taken off EVERYWHERE on your body, which means you’ll burn off chest fat fast when you burn off “regular” fat too!
So, today I’m going to tell you what REALLY works, and what works fast to burn off body fat, especially chest fat.
It’s really simple too - only two words, here they are…
Interval training!
Interval training is usually defined as hard-all out intervals (like sprinting) followed by brief, less intense intervals (like jogging). Work periods and rest periods vary depending on the protocol, but that’s the idea. Get it? Intervals - now the name makes sense.
You should know that intervals are the best for your health, here’s why:
* The famous tabata study: Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen-the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. Basically you get better all around results with intervals versus steady-state aerobics.
* Interval training can lower blood sugar by up to 40%. To put it into perspective, the commonly prescribed drug Metformin does so by a paltry 19% while putting users at risk of obesity, if they can tolerate the constant vomiting and diarrhea!
* Interval training makes your heart and lungs stronger not just bigger. Marathon runners keel over after marathons (look it up) even though their heart and lungs get enlarged - they’re more stressed. Sprinters get strong hearts. Sprinting is better for you
* Interval training mimics life and is more functional than endurance training. You ever picked up a heavy box for a slow steady state over 60 minutes? Hell No! You have to pick up a heavy box quick… change a tire… chase a kid down snatch him up and yell at him for running down the street. Everything you do in your every day life is anaerobic not aerobic. So Interval training is more functional
* Sprinting increases testosterone while aerobics lowers it. Although not a well designed study, Journal of Sports Sciences, Vol. 23, Issue 2, February 2005, pg. 187-188 (no abstract). Here they compare testosterone levels among different groups of males: Sprint Trained - 9.11 (ng/l), Endurance Trained - 7.05 (ng/l) and Sedentary - 8.19 (ng/l) Since this data is a cross-section, it does not establish cause-and-effect. In other words, it’s possible that men with low testosterone self-select into endurance running, and men with high testosterone self-select into sprint running. However, this data is very suggestive that sprint training may increase testosterone in men. But logic plays a part here, since we know that staying in the gym longer than 45-60 minutes depletes T levels, it makes sense that long, steady-state aerobics would do the same.
* Sprinting increase Human Growth Hormone: In a new study, researchers compared growth hormone levels in several ways - resting, after a 6 second cycle sprint, and after 30 second cycle sprint. The 6 second sprint method did move HGH some, but didn’t come close to the body’s potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity sprint. (A summary of this study can be seen at the National Institutes of Health.)
Interval training is key to fast weight loss
Besides being VASTLY better for your health, Interval training burns more fat than aerobics too.
In fact, in the Tabata protocol mentioned above the Japanese scientists discovered that the people following the tabata protocol burned 9 TIMES MORE FAT than the group that exercised for an hour a day. And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.
So, if you want to burn off more body fat each time you exercise you should do interval training as opposed to slow, steady state aerobics.
Here’s a simple interval program to burn off more chest fat
1. Pick an exercise like rowing on a rowing machine or sprinting either outside or on a treadmill, jumping rope, biking, etc.
2. You’re going to workout for 12 minutes, this is an easy interval program to start.
3. Warm up for 2 minutes then…
4. Do a 30 sec all out hard effort of your exercise (let’s use sprinting for this example)…
5. Then do 2 min of recovery exercise (a light jog for this example)…
6. Then 30 sec hard… 2 min. recovery… 30 sec hard… 2 min recovery… 30 sec hard… 2 min recovery
7. You’re done! You will have done a:
2 min warm up with 8 rounds of:
30 sec hard
2 min easy
30 sec hard
2 min easy
30 sec hard
2 min easy
30 sec hard
2 min easy
And you will have burned off more fat and done more for your health than with 60 minutes of aerobics exercises, and you’ll continue burning fat for fuel over the next 24 hours!
If these interval times are too hard you can adjust them so you’re not running as long for the hard time and resting more… just stay within the 12 min. time frame and adjust for your fitness level… and eventually try to work your way up to 1 min hard X 1 min easy (when you can do this you’ll be in GREAT shape!)
Finally, you want to do this interval workout 2-3 times a week.
Now, here’s something I get asked a lot…
Can supplements help?
The answer is YES! They will help you burn fat. But notice that key word “help”. They’re not a replacement for exercising (especially not intervals)… and eating clean (to promote muscle building, fat loss, and optimal hormone levels)…
That’s it!
So I hope you enjoyed today’s lesson on interval training for fat loss… optimal hormone levels… lean muscle building… and overall health. Get on this program right away and you’ll be burning off chest fat and losing those man boobs in no time flat!
Can you really burn more fat in 12 minutes then doing 60 minutes of aerobics? Can you lose your man boobs fast this way? Should you use gynecomastia supplements and do they even work? Read this article now for the answers to these questions and more!
I know you want to drop those excess pounds for two reasons:
You know it will decrease your estrogen levels and increase your testosterone levels which will help you lose those man boobs… and…
You know when you burn off fat, it gets taken off EVERYWHERE on your body, which means you’ll burn off chest fat fast when you burn off “regular” fat too!
So, today I’m going to tell you what REALLY works, and what works fast to burn off body fat, especially chest fat.
It’s really simple too - only two words, here they are…
Interval training!
Interval training is usually defined as hard-all out intervals (like sprinting) followed by brief, less intense intervals (like jogging). Work periods and rest periods vary depending on the protocol, but that’s the idea. Get it? Intervals - now the name makes sense.
You should know that intervals are the best for your health, here’s why:
* The famous tabata study: Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen-the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. Basically you get better all around results with intervals versus steady-state aerobics.
* Interval training can lower blood sugar by up to 40%. To put it into perspective, the commonly prescribed drug Metformin does so by a paltry 19% while putting users at risk of obesity, if they can tolerate the constant vomiting and diarrhea!
* Interval training makes your heart and lungs stronger not just bigger. Marathon runners keel over after marathons (look it up) even though their heart and lungs get enlarged - they’re more stressed. Sprinters get strong hearts. Sprinting is better for you
* Interval training mimics life and is more functional than endurance training. You ever picked up a heavy box for a slow steady state over 60 minutes? Hell No! You have to pick up a heavy box quick… change a tire… chase a kid down snatch him up and yell at him for running down the street. Everything you do in your every day life is anaerobic not aerobic. So Interval training is more functional
* Sprinting increases testosterone while aerobics lowers it. Although not a well designed study, Journal of Sports Sciences, Vol. 23, Issue 2, February 2005, pg. 187-188 (no abstract). Here they compare testosterone levels among different groups of males: Sprint Trained - 9.11 (ng/l), Endurance Trained - 7.05 (ng/l) and Sedentary - 8.19 (ng/l) Since this data is a cross-section, it does not establish cause-and-effect. In other words, it’s possible that men with low testosterone self-select into endurance running, and men with high testosterone self-select into sprint running. However, this data is very suggestive that sprint training may increase testosterone in men. But logic plays a part here, since we know that staying in the gym longer than 45-60 minutes depletes T levels, it makes sense that long, steady-state aerobics would do the same.
* Sprinting increase Human Growth Hormone: In a new study, researchers compared growth hormone levels in several ways - resting, after a 6 second cycle sprint, and after 30 second cycle sprint. The 6 second sprint method did move HGH some, but didn’t come close to the body’s potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity sprint. (A summary of this study can be seen at the National Institutes of Health.)
Interval training is key to fast weight loss
Besides being VASTLY better for your health, Interval training burns more fat than aerobics too.
In fact, in the Tabata protocol mentioned above the Japanese scientists discovered that the people following the tabata protocol burned 9 TIMES MORE FAT than the group that exercised for an hour a day. And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.
So, if you want to burn off more body fat each time you exercise you should do interval training as opposed to slow, steady state aerobics.
Here’s a simple interval program to burn off more chest fat
1. Pick an exercise like rowing on a rowing machine or sprinting either outside or on a treadmill, jumping rope, biking, etc.
2. You’re going to workout for 12 minutes, this is an easy interval program to start.
3. Warm up for 2 minutes then…
4. Do a 30 sec all out hard effort of your exercise (let’s use sprinting for this example)…
5. Then do 2 min of recovery exercise (a light jog for this example)…
6. Then 30 sec hard… 2 min. recovery… 30 sec hard… 2 min recovery… 30 sec hard… 2 min recovery
7. You’re done! You will have done a:
2 min warm up with 8 rounds of:
30 sec hard
2 min easy
30 sec hard
2 min easy
30 sec hard
2 min easy
30 sec hard
2 min easy
And you will have burned off more fat and done more for your health than with 60 minutes of aerobics exercises, and you’ll continue burning fat for fuel over the next 24 hours!
If these interval times are too hard you can adjust them so you’re not running as long for the hard time and resting more… just stay within the 12 min. time frame and adjust for your fitness level… and eventually try to work your way up to 1 min hard X 1 min easy (when you can do this you’ll be in GREAT shape!)
Finally, you want to do this interval workout 2-3 times a week.
Now, here’s something I get asked a lot…
Can supplements help?
The answer is YES! They will help you burn fat. But notice that key word “help”. They’re not a replacement for exercising (especially not intervals)… and eating clean (to promote muscle building, fat loss, and optimal hormone levels)…
That’s it!
So I hope you enjoyed today’s lesson on interval training for fat loss… optimal hormone levels… lean muscle building… and overall health. Get on this program right away and you’ll be burning off chest fat and losing those man boobs in no time flat!
Back pain prevention
I sure hope your day is off to a great start...
A lot of people tell me that the one thing that stops them from being in a great mood when they wake up is a back ache as soon as they step out of bed. This usually happens b/c of restrictions, decreased blood flow, and too much extension while laying down in bed at night.
You see, your joints fill with fluid when you sleep, thereby trying to heal. When an area is restricted, it becomes very difficult for the blood to get out of the joint space, leaving you with an ache.
All of this is preventable if you know what you're doing. Do yourself a favor and let a personal trainer show you how to strengthen your back and wake up pain free.
A lot of people tell me that the one thing that stops them from being in a great mood when they wake up is a back ache as soon as they step out of bed. This usually happens b/c of restrictions, decreased blood flow, and too much extension while laying down in bed at night.
You see, your joints fill with fluid when you sleep, thereby trying to heal. When an area is restricted, it becomes very difficult for the blood to get out of the joint space, leaving you with an ache.
All of this is preventable if you know what you're doing. Do yourself a favor and let a personal trainer show you how to strengthen your back and wake up pain free.
Tuesday, March 9, 2010
make your workout burn more fat
Here’s how to use insights from new weight-loss research to help you peel off the pounds fast and efficiently.
It’s an old chestnut of the fitness industry, the notion that for every 3,500 calories you burn you’ll lose a pound of fat. As a personal trainer, though, I often see guys slogging through week after week of running, walking, lifting, whatever — workouts designed specifically to reach that 3,500-calorie-per-week mark — only to weigh exactly the same when it’s over. What gives?
The problem with that old weight-loss formula, researchers now say, is that it doesn’t take into account what goes on when you’re not exercising: the calories you would have burned anyway, the calories you’ll add from overeating after overtraining, and the ones you won’t burn the next day because you’re too sore to move. The old weight-loss math assumed that your body was like a block of marble and that by systematically chiseling away at it with exercise you could gradually get rid of the undesirable stuff and end up with Michelangelo abs. But your body’s not a block of marble; it’s in a constant tug-of-war between consuming and burning calories, whether you’re eating, sleeping, reading, or watching TV. So the calculus for getting rid of that pound is far more complex than just subtracting the “calories burned” number from your weekly goal at the end of each workout. “The 3,500-calorie figure is theoretically correct,” says Ralph La Forge, the managing director of Duke University Medical Center’s Lipid and Disease Management Preceptorship Program. That is, if you burn that fat in a closed container under laboratory conditions.
Weigh yourself regularly to measure results.La Forge’s work points to a number of reasons why you can sweat your ass off on a daily basis and yet still end up with the same size ass. And they all go back to a failure to understand the way the body really burns calories. For starters, you may overestimate the number of calories your workout effectively expends. For the average 180-pound guy, walking slowly for an hour uses approximately 200 calories. Trouble is, you can’t just take that 200 and subtract it from your 3,500-calorie goal. You also have to consider the calories you would have gone through during that hour even if you were sitting on the couch. A 180-pound guy burns around 90 calories per hour just by being awake, so during your one-hour walk you will have burned just 110 more calories than if you weren’t exercising at all. That number — what La Forge calls the “net energy cost” — is the important one. It’s how many extra calories you’ve actually used.
You may also be building muscle while you lose fat, particularly if you’ve started a new program or if you’re lifting weights. This is a nice problem to have; the more muscle you add the more readily your body will burn calories. But if you aren’t keeping track of your body-fat percentage, the lack of results on the scale can be a demoralizing kick in the gut at the end of a rigorous week of training.
You might also be sabotaging your weight loss goals by training too hard. Burning 700calories on a hard bike ride is good, but if you’re so dead afterward that you spend the rest of the day on the couch, you have to consider the calories that you won’t use because you’re too tired to walk the dog. Plus, overtraining can lead to an increased appetite. If you’re so hungry after your bike ride that you eat an extra cheeseburger (310 calories), the net calorie burn for your workout drops from 700 to 390.
The bottom line: You’ve got to exercise more than you thought.
It’s an old chestnut of the fitness industry, the notion that for every 3,500 calories you burn you’ll lose a pound of fat. As a personal trainer, though, I often see guys slogging through week after week of running, walking, lifting, whatever — workouts designed specifically to reach that 3,500-calorie-per-week mark — only to weigh exactly the same when it’s over. What gives?
The problem with that old weight-loss formula, researchers now say, is that it doesn’t take into account what goes on when you’re not exercising: the calories you would have burned anyway, the calories you’ll add from overeating after overtraining, and the ones you won’t burn the next day because you’re too sore to move. The old weight-loss math assumed that your body was like a block of marble and that by systematically chiseling away at it with exercise you could gradually get rid of the undesirable stuff and end up with Michelangelo abs. But your body’s not a block of marble; it’s in a constant tug-of-war between consuming and burning calories, whether you’re eating, sleeping, reading, or watching TV. So the calculus for getting rid of that pound is far more complex than just subtracting the “calories burned” number from your weekly goal at the end of each workout. “The 3,500-calorie figure is theoretically correct,” says Ralph La Forge, the managing director of Duke University Medical Center’s Lipid and Disease Management Preceptorship Program. That is, if you burn that fat in a closed container under laboratory conditions.
Weigh yourself regularly to measure results.La Forge’s work points to a number of reasons why you can sweat your ass off on a daily basis and yet still end up with the same size ass. And they all go back to a failure to understand the way the body really burns calories. For starters, you may overestimate the number of calories your workout effectively expends. For the average 180-pound guy, walking slowly for an hour uses approximately 200 calories. Trouble is, you can’t just take that 200 and subtract it from your 3,500-calorie goal. You also have to consider the calories you would have gone through during that hour even if you were sitting on the couch. A 180-pound guy burns around 90 calories per hour just by being awake, so during your one-hour walk you will have burned just 110 more calories than if you weren’t exercising at all. That number — what La Forge calls the “net energy cost” — is the important one. It’s how many extra calories you’ve actually used.
You may also be building muscle while you lose fat, particularly if you’ve started a new program or if you’re lifting weights. This is a nice problem to have; the more muscle you add the more readily your body will burn calories. But if you aren’t keeping track of your body-fat percentage, the lack of results on the scale can be a demoralizing kick in the gut at the end of a rigorous week of training.
You might also be sabotaging your weight loss goals by training too hard. Burning 700calories on a hard bike ride is good, but if you’re so dead afterward that you spend the rest of the day on the couch, you have to consider the calories that you won’t use because you’re too tired to walk the dog. Plus, overtraining can lead to an increased appetite. If you’re so hungry after your bike ride that you eat an extra cheeseburger (310 calories), the net calorie burn for your workout drops from 700 to 390.
The bottom line: You’ve got to exercise more than you thought.
Monday, March 8, 2010
week of workout
This week we focus on agility, balance, and strength drills. there is lots of core cardio and abs to create a hard physique. Please give your feedback.
Monday:
single leg deadlift 3x12
Cable rotation 3x12
One arm med ball throw 3x12
seated balance on swiss ball 3x30 sec
jump squats 3x12
Jump rope 3x60 sec
shadow box 4x3min rounds
situps 3xfailure
35 min flat run
Tuesday:
High knees 1 lap
Butt kickers 1 lap
Single leg deadlift on bosu 3x12
jump squats 3x12
One leg balance raise opposite leg to front then kick it to back 3x12
lateral jumps 3x12
Forward bound to squat hold 3x12
single leg cound to single leg squat hold 3x12
Bosu squat and hold 3x12
Situps 4xfailure
1 hr hill climb
Wednesday:
Jump onto bosu and hold squat 3x12
Bosu ball single leg stand 3x60sec
5 x 1 lap sprints
calf raise 3x12
db row 3x12
jump rope 4x60sec
shawdow box 8x3min
situps 4xfailure
4x 1 lap sprints
4x 2 lap sprintnes
4x 3 lap sprints
4x 4 lap sprints
Thursday
single leg squats 3x12
power stepups 3x12
deadlifts 3x12
walking lunge 3x12
squat 3x12
bench 3x12
jumping lunges 3x12
squat thrusts 3x12
situps 4x failure
35 min flat run
Friday
Bosu tuck jump 3x12
weighted ball crunch 3x12
stability ball pushup 3x12
plyo dips 3x12
plyo pushup 3x12
jump rope 5 x 60 sec
shadow boxing 12 rounds x3 min
situps 4x failure
1 hr hill climb
saturday
4x400meters
4x800 meters
4x1000 meters
4x1500 meters
sunday REST!!
Monday:
single leg deadlift 3x12
Cable rotation 3x12
One arm med ball throw 3x12
seated balance on swiss ball 3x30 sec
jump squats 3x12
Jump rope 3x60 sec
shadow box 4x3min rounds
situps 3xfailure
35 min flat run
Tuesday:
High knees 1 lap
Butt kickers 1 lap
Single leg deadlift on bosu 3x12
jump squats 3x12
One leg balance raise opposite leg to front then kick it to back 3x12
lateral jumps 3x12
Forward bound to squat hold 3x12
single leg cound to single leg squat hold 3x12
Bosu squat and hold 3x12
Situps 4xfailure
1 hr hill climb
Wednesday:
Jump onto bosu and hold squat 3x12
Bosu ball single leg stand 3x60sec
5 x 1 lap sprints
calf raise 3x12
db row 3x12
jump rope 4x60sec
shawdow box 8x3min
situps 4xfailure
4x 1 lap sprints
4x 2 lap sprintnes
4x 3 lap sprints
4x 4 lap sprints
Thursday
single leg squats 3x12
power stepups 3x12
deadlifts 3x12
walking lunge 3x12
squat 3x12
bench 3x12
jumping lunges 3x12
squat thrusts 3x12
situps 4x failure
35 min flat run
Friday
Bosu tuck jump 3x12
weighted ball crunch 3x12
stability ball pushup 3x12
plyo dips 3x12
plyo pushup 3x12
jump rope 5 x 60 sec
shadow boxing 12 rounds x3 min
situps 4x failure
1 hr hill climb
saturday
4x400meters
4x800 meters
4x1000 meters
4x1500 meters
sunday REST!!
7 steps to instant fat loss
Hey everybody,
Today, I’m going to speak to you about 7 sure-fire ways to guarantee faster fat loss results than you ever thought possible:
1) Do something different.
Mix it up. Your body wants to get used to movement, thereby save energy and burn less calories. Never let this happen. By mixing things up, you are constantly ’shocking your system’ and skyrocketing your results. Exercise creativity has never been so important as it is with fat loss exercise.
2) Do compound movements.
Compound movements are movements that involve 2 or more joints. For example, you should choose a ‘lunge’ over a ‘leg curl’ and a ’squat’ over a ‘leg extension.’ By involving multiple joints with compound movements, you are igniting the fire in more areas. This fire will burn and burn and burn if you just take the time to set it from all sides.
3) Improve posture.
By improving posture, you are improving oxygen delivery to muscles. Better oxygenation of muscles = better recovery. Better recovery = more tolerance to exercise. Is this making sense yet? You can last longer, recover faster, and burn more calories. Plain and simple, improve posture.
4) Do intense exercise.
If you exercise intensely, you produce lactic acid. Removing lactic acid from your system is a process that lasts for days. Any process uses energy to sustain itself. This use of energy raises your metabolism (total body processes) for a period of days. Burning more energy at all times for a period of days is a good thing when it comes to fat loss. …and, this is without mention of improving exercise tolerance. If you can tolerate more in the gym, you can do more in the gym.
5) Take plenty of rest.
Most people who lift hard do not rest enough. In fact, they probably have no idea that they are getting less out of workout, increasing risk of injury, and possibly overtraining. Unfortunately, overtraining means less results. By resting properly, you are allowing your muscles adequate time to recover for maximal exertion to follow. ‘Maximal exertion’ is key (see #4)!
6) Drink water.
Too many cellular processes depend on water to be ignored. Cellular processes slow down when the cells are dehydrated. Don’t risk sabotaging your hard-earned workout results by dehydrating your body at a time it needs water the most. For every pound you lose while in the gym, be sure to drink 16 ounces of water.
7) Eat the right food following a workout.
Eating a combination of protein and carbohydrates (with little to no fat) is key for muscle recovery and an energy surge. Make sure you nourish your body properly following a workout if you want to get the best results.
If you start following all 7 of these fat loss tips today, I guarantee you’ll see your fat loss efforts become more recognized. It’s not as hard as it once seemed, is it??
Today, I’m going to speak to you about 7 sure-fire ways to guarantee faster fat loss results than you ever thought possible:
1) Do something different.
Mix it up. Your body wants to get used to movement, thereby save energy and burn less calories. Never let this happen. By mixing things up, you are constantly ’shocking your system’ and skyrocketing your results. Exercise creativity has never been so important as it is with fat loss exercise.
2) Do compound movements.
Compound movements are movements that involve 2 or more joints. For example, you should choose a ‘lunge’ over a ‘leg curl’ and a ’squat’ over a ‘leg extension.’ By involving multiple joints with compound movements, you are igniting the fire in more areas. This fire will burn and burn and burn if you just take the time to set it from all sides.
3) Improve posture.
By improving posture, you are improving oxygen delivery to muscles. Better oxygenation of muscles = better recovery. Better recovery = more tolerance to exercise. Is this making sense yet? You can last longer, recover faster, and burn more calories. Plain and simple, improve posture.
4) Do intense exercise.
If you exercise intensely, you produce lactic acid. Removing lactic acid from your system is a process that lasts for days. Any process uses energy to sustain itself. This use of energy raises your metabolism (total body processes) for a period of days. Burning more energy at all times for a period of days is a good thing when it comes to fat loss. …and, this is without mention of improving exercise tolerance. If you can tolerate more in the gym, you can do more in the gym.
5) Take plenty of rest.
Most people who lift hard do not rest enough. In fact, they probably have no idea that they are getting less out of workout, increasing risk of injury, and possibly overtraining. Unfortunately, overtraining means less results. By resting properly, you are allowing your muscles adequate time to recover for maximal exertion to follow. ‘Maximal exertion’ is key (see #4)!
6) Drink water.
Too many cellular processes depend on water to be ignored. Cellular processes slow down when the cells are dehydrated. Don’t risk sabotaging your hard-earned workout results by dehydrating your body at a time it needs water the most. For every pound you lose while in the gym, be sure to drink 16 ounces of water.
7) Eat the right food following a workout.
Eating a combination of protein and carbohydrates (with little to no fat) is key for muscle recovery and an energy surge. Make sure you nourish your body properly following a workout if you want to get the best results.
If you start following all 7 of these fat loss tips today, I guarantee you’ll see your fat loss efforts become more recognized. It’s not as hard as it once seemed, is it??
sexy abs revealed
There's a Reason That You Have Excess Stomach Fat
I'll show you in this article below why you've been doing the wrong types of exercises and eating the wrong types of foods. Change just a few of these aspects and you'll start to lose stubborn belly fat and get a flat stomach MUCH faster!
5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. Contact a trainer to explore what types of exercises REALLY work.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. Ask a trainer to show you the exact types of unique workouts that produce 10x better results.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, contact a trainer to learn some of their secrets and what really works.
I'll show you in this article below why you've been doing the wrong types of exercises and eating the wrong types of foods. Change just a few of these aspects and you'll start to lose stubborn belly fat and get a flat stomach MUCH faster!
5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. Contact a trainer to explore what types of exercises REALLY work.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. Ask a trainer to show you the exact types of unique workouts that produce 10x better results.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, contact a trainer to learn some of their secrets and what really works.
Tuesday, March 2, 2010
workout
tuesday thursday and saturday
run 5 laps
each exercise is performed for 30 sec with 30 sec rest
kettlebell clean to overhead press
kettle bell swing
pushups
squat and band chest press
squat and band row
goblet squat
band squat and overhead press
run 5 laps
run 5 laps
each exercise is performed for 30 sec with 30 sec rest
kettlebell clean to overhead press
kettle bell swing
pushups
squat and band chest press
squat and band row
goblet squat
band squat and overhead press
run 5 laps
Monday, March 1, 2010
workout
Monday Wednesday and Friday
WARNING: This is a tough workout. DO NOT attempt if you are not ready, go to another week that is easier. If you are ready, this workout will kick your ass and get you in great shape
Front squat to overhead press to back squat to overhead press 3x5
Split jump lunge to pushup to kettlebell swing 3x10
Powerclean to mountain climber to pushup 3x10
Med ball chest pass to kettle bell swing 3x10
Burpee to box jump 3x10
Burpee to pull up 3x10
Lunge to DB curl and press 3x10
GOOD LUCK, let me know if you are brave enouth to attempt
WARNING: This is a tough workout. DO NOT attempt if you are not ready, go to another week that is easier. If you are ready, this workout will kick your ass and get you in great shape
Front squat to overhead press to back squat to overhead press 3x5
Split jump lunge to pushup to kettlebell swing 3x10
Powerclean to mountain climber to pushup 3x10
Med ball chest pass to kettle bell swing 3x10
Burpee to box jump 3x10
Burpee to pull up 3x10
Lunge to DB curl and press 3x10
GOOD LUCK, let me know if you are brave enouth to attempt
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