How to be ready for the New Years Health club experience.

The first week of January to Valentine’s Day in February marks the time period in most gyms when it’s full of the new members. These folks are spotted easily in the gym. Some will have the deer in the headlights look. Not really knowing where to start, they may stand around for an hour or so and go home. This might be a good first start and just getting comfortable with the atmosphere may be the objective.

The other end of the spectrum includes the guy/girl with all the new Christmas gear. The new gloves, lifting belt, knee wraps, heavy duty lifting straps, the official gym noises associated with serious poundage lifters and some type of mega calorie growth serum drink concoction in a container.

We’ve all been down that road. That’s how we learn. Some of these things do have an important place in the arsenal of the serious gym enthusiast. However, if after you’re membership has been purchased, just getting consistent with a simple routine will be the first goal. Ask the staff at your gym for guidance to help with the transition. Check out the group exercise schedule as a low cost alternative to personal training. Putting a strength class one day with a cardio or flexibility based classes the next day is a winning combo.

To have detailed instruction and a specific program tailored to you, a fitness professional is the answer. A trainer is like the speed lane on the freeway and can act as a buffer between you and the gym member using his/her affiliation with the club, communication skills and knowledge to provide a safe and effective workout while helping you “work in” ( doing your set- series of reps of one exercise) while another club member rests.

There are a few things we as “senior” lifters and fitness enthusiasts can do to make the first time for the “freshman” a bit less intimidating and encouraging enough to help them stay long enough to graduate through the start up phase of their fitness program. For example, show proper equipment adjustment and body alignment so the novice can do his/her set safely. Have them “shadow” you’re good technique on how to do the exercise while you do your set, and then allow them the opportunity to do their set. With you’re encouragements they will be grateful and you’ll probably have made a new friend.

In most gyms you’ll see the serious trainee in the morning. They open the gym with the staff at 5 am. This time can provide the most freedom on all equipment you use without interruption or waiting time because someone is sleeping on equipment you may want next. You can cruise in and out of the gym in an hour and get to work. This can be important to your success because the usual drama at work is side stepped with the choice of the early a.m. workout time.

Lunch time represents the other time to train. Great to reduce stress so you can complete the day and coast through most any other challenges you have left. A shower would be the only time challenging element. Hair and make up for the ladies is the big time killer. So with 90 minutes to train and shower, a meal replacement shake may be required to make it back to work on time.

This leaves the end of the day workout. This is probably the most crowded and frustrating time for some people. Being patient and flexible is my advice to you. Each week the gym traffic typically dies down as the drop off rate levels off by February. Training early, exploring some type of outdoor training like Naked Commando or getting a well equipped home gym maybe the answer.

Lastly is the subject of training injuries. These can be avoided with proper instruction. Start slow and simple with baby steps. Give your body time to adapt to your training routine and get help with technical training techniques if you have limited or no experience. Cutting your dreams of the “new and improved” you short because of an injury is a drag.

Questions about your program for the New Year? Contact me and receive your free copy of “How you avoid the Weight loss Scams” a free report from M2 Fitness and the FDA to help you with weight loss industry hype.

Mr.Fat Loss

Weight Loss Programs For Women Will Work But Not Unless…

This Weight Loss Program Contains Key
Weight Loss Information

Weight loss programs of all types pop up everywhere you look. But when the term weight loss programs, enters your mind, one of the first things you may think about is a strict diet.

And of course most programs for weight loss do require a strict diet but this will actually cause you additional weight loss problems. Your body can't discriminate between intentional calorie deprivation (as in a diet), and starvation.

The information on this page and elsewhere on this site will discuss what you need to look for in the best weight loss programs and then will look at weight loss programs that have been proven to be the best weight loss programs available.
When you diet you will lose fat and muscle. This decrease in muscle mass will cause your metabolism to slow down meaning you will burn fewer and fewer fat calories.

This is of course very bad news if you want use weight loss programs to lose even the slightest amount of weight.

You will lose weight naturally and in most women will start around your mid 20's or so. Your metabolic rate will decrease by around five percent each decade of your life.

So as you age, weight loss becomes tougher and tougher so the need for good weight loss programs becomes greater.
One explanation for this is that your lean muscle decreases and your body fat increases due to inactivity. Most people get caught up in work and spend leisure time in front of the TV instead of taking care of their body and using the best weight loss programs available......

TO READ THE REST, CLICK HERE
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You MUST have a serious WHY behind your goals.

I have a suitcase for you. In that suitcase there is $1 million in cash. The suitcase is sitting in a building that is about an hour's drive from where you are now.

Here is the deal: All you have to do is get to this building in the next two hours. If you get there before the end of the two hours, I will hand you the suitcase, and you will be a million dollars richer.

There is one catch, however. If you are even one second late, our deal is off, and you will not get a dime. No exceptions! With that in mind, what time would you like to leave?

Most people would respond to that scenario by saying that they would leave right now. Wouldn't you?

So off you go. You jump into your car and start driving for the building. You are excited and are already starting to plan how you are going to spend your million dollars. Then, suddenly, the traffic comes to a complete stop. You turn on the radio and find that there has been a series of freak accidents between you and the building and there is no way to get there!

Now what would you do? Would you give up and go back home? Or would you get out of your car and walk, run, hire a helicopter, or find some other way of getting to the building on time?

Now let's suppose for a minute that you are driving to an appointment at your dentist's office. The traffic again comes to a stop. Amazingly, there have been freak accidents between you and your dentist's office. What would you do then? Probably give up, go home, and reschedule!

What is the difference between these two situations? It all comes down to why. If the why is big enough; the how is usually not a problem. This compelling why is connected to your personal objectives, mission statement, or magnificent obsessions. It is the basis of your motivational support beam. Truly motivated people are able to identify and tap into the power of a compelling why in everything they do.

Denis Waitley and Mr.Fat be gone!

The 7 habits revisited.....

Over the years the challenge has always been how to organize time/life and get the most out of each day. Around 1990 as the personal fitness training field began to boom and M2 was a baby, finding time to train clients, bodybuild and have fun became harder and harder to do. One book that became a great resource was(is), "The 7 Habits of Highly successful people" by S. Covey.In it he mentions several strategies that I've streamlined below. Get the book if you haven't read it or dust it off and see how far you've come if you have it. Check it out!
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habit 1 - be proactive

This is the ability to control one's environment, rather than have it control you, as is so often the case. Self determination, choice, and the power to decide response to stimulus, conditions and circumstances

habit 2 - begin with the end in mind

Covey calls this the habit of personal leadership - leading oneself that is, towards what you consider your aims. By developing the habit of concentrating on relevant activities you will build a platform to avoid distractions and become more productive and successful.

habit 3 - put first things first

Covey calls this the habit of personal management. This is about organising and implementing activities in line with the aims established in habit 2. Covey says that habit 2 is the first, or mental creation; habit 3 is the second, or physical creation

habit 4 - think win-win®

Covey calls this the habit of interpersonal leadership, necessary because achievements are largely dependent on co-operative efforts with others. He says that win-win is based on the assumption that there is plenty for everyone, and that success follows a co-operative approach more naturally than the confrontation of win-or-lose.

habit 5 - seek first to understand and then to be understood®

One of the great maxims of the modern age. This is Covey's habit of communication, and it's extremely powerful. Covey helps to explain this in his simple analogy 'diagnose before you prescribe'. Simple and effective, and essential for developing and maintaining positive relationships in all aspects of life

habit 6 - synergize®

Covey says this is the habit of creative co-operation - the principle that the whole is greater than the sum of its parts, which implicitly lays down the challenge to see the good and potential in the other person's contribution.

habit 7 - sharpen the saw®

This is the habit of self renewal, says Covey, and it necessarily surrounds all the other habits, enabling and encouraging them to happen and grow. Covey interprets the self into four parts: the spiritual, mental, physical and the social/emotional, which all need feeding and developing.
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A man who dares waste one hour of time has not discovered the value of life.

Charles Darwin and Mr. Fat Loss

LTrain Brown is newest member of M2 Pro list....

Recently, top IFBB Pro Lionel Brown contracted the M2 team to help dial in his conditioning for the Feb 08 Iron man Pro competition in Pasadena, California.

The journey Lionel has traveled on has been over 2 decades of training and competition. With the dream of being an IFBB pro athlete coming to fruition at the 06 Nationals. The quest that starts with local city, state, then national level competition becomes complete when you finally reach world level. Today in the men's pro level competition circuit there are 100 top men in the world. To be there is a difficult achievement and very coveted to the few that make it.

Now...once you become a pro, there are junior and senior level pro shows. At each show a winner is selected from the top 15. As many as 30-40 men may qualify for each level, but only 1 will win this level show with a top prize of cash and points toward their standing within the IFBB. Once the athlete has competed and won a qualifying birth, he may compete at a senior level show.

The senior shows, The Arnold Classic and The Olympia are where the cream of the crop athlete's show up after qualifying in prior junior competitions. Prizes are substantial and the endorsement opportunities become the real prize. Top IFBB athletes will command 5-10k for guest appearances, up 250k for big sponsor endorsements and of course the marketing of their services in Hollywood.



So far Lionel has done very well and is among the strongest rising stars with a top 15 finish at the Atlantic Pro show this past August. What needs to happen at this stage is to present an outstanding package, "dry and ripped to shred's"! What does that mean? 2% body fat, extremly lean so that the skin around the low back, glutes and hamstrings appear paper thin.

We'll keep you posted in the coming weeks...

Mr. Fat off your back side!