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Sunday, December 28, 2008
Friday, December 26, 2008
Natural peanut butter is definitely a 'fitness-friendly' food
Despite its high fat content - most of which is the 'healthy' kind - recent studies show that as a part of a healthy eating plan both peanuts and peanut butter are good for your heart, and are effective fat loss tools.
Natural peanut butter is hailed as a 'fitness friendly-food'. In spite of having a considerable amount of fat content, it is 'healthy', as more than 80% of the fat comprises of monounsaturated and polyunsaturated fatty acids. Both of them are effective in lowering the cholesterol levels. So it is not only great for the heart but when made a part of a healthy plan peanut butter can effectively result in fat loss.
Contrary to the popular belief, Vitamin E does not get eliminated during the processing of the peanuts. Only about 5% of the vitamin E content gets compromised. The butter's natural oil protects the essential antioxidant vitamin during storage too. Regular intake of natural peanut butter under the supervision of a fitness trainer increases the folate, magnesium and soluble fiber and lowers the triglyceride levels.
When one is practicing fat loss regimens and is on a reduced calorie diet, peanut butter can be a part of acceptable 'fitness-snack'. The reason being:
1.Your body obtains the healthy fat from a serving size quantity of peanut butter which provides the necessary energy required for your working out sessions.
2.Peanut butter has a high 'satiety value'. This means that after consuming it, you have a lesser desire to have other foods.
3.Peanut butter also increases the resting metabolic rate of your body.
4.According to research studies, about 15 to 20% of the calories that are a natural part of the peanut butter may be well left unabsorbed by the body.
Going by the advice of a fitness trainer, a two table-spoon serving of peanut butter should be the ideal portion size for an active adult, since nut-butter is usually very nutrient dense. Peanut butter is also devoid of the dangerous trans-fatty acids. If the peanut butter belongs to an organic brand, it further minimizes the intake of harmful chemical toxins.
Try also to alternate between cashew and almond butters for variety. They each have a unique flavor and can help prevent the boredom that typically sets in with the same type of nut butter all the time.
Try this tip and you'll be amazed!
http://www.M2Fitness.com Emile Jarreau and Bea Fox, M2 Fitness Pros,Long Beach, California. (562) 435-4639 developers of Mr. Fat Loss Teleseminar Series MrFatLoss.com for details about complete strategies for maximum weight loss the Naked Commando
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Natural peanut butter is hailed as a 'fitness friendly-food'. In spite of having a considerable amount of fat content, it is 'healthy', as more than 80% of the fat comprises of monounsaturated and polyunsaturated fatty acids. Both of them are effective in lowering the cholesterol levels. So it is not only great for the heart but when made a part of a healthy plan peanut butter can effectively result in fat loss.
Contrary to the popular belief, Vitamin E does not get eliminated during the processing of the peanuts. Only about 5% of the vitamin E content gets compromised. The butter's natural oil protects the essential antioxidant vitamin during storage too. Regular intake of natural peanut butter under the supervision of a fitness trainer increases the folate, magnesium and soluble fiber and lowers the triglyceride levels.
When one is practicing fat loss regimens and is on a reduced calorie diet, peanut butter can be a part of acceptable 'fitness-snack'. The reason being:
1.Your body obtains the healthy fat from a serving size quantity of peanut butter which provides the necessary energy required for your working out sessions.
2.Peanut butter has a high 'satiety value'. This means that after consuming it, you have a lesser desire to have other foods.
3.Peanut butter also increases the resting metabolic rate of your body.
4.According to research studies, about 15 to 20% of the calories that are a natural part of the peanut butter may be well left unabsorbed by the body.
Going by the advice of a fitness trainer, a two table-spoon serving of peanut butter should be the ideal portion size for an active adult, since nut-butter is usually very nutrient dense. Peanut butter is also devoid of the dangerous trans-fatty acids. If the peanut butter belongs to an organic brand, it further minimizes the intake of harmful chemical toxins.
Try also to alternate between cashew and almond butters for variety. They each have a unique flavor and can help prevent the boredom that typically sets in with the same type of nut butter all the time.
Try this tip and you'll be amazed!
http://www.M2Fitness.com Emile Jarreau and Bea Fox, M2 Fitness Pros,Long Beach, California. (562) 435-4639 developers of Mr. Fat Loss Teleseminar Series MrFatLoss.com for details about complete strategies for maximum weight loss the Naked Commando
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Do I need to do cardio everyday when I do Naked Commando?
A common question that can get pretty hard to answer correctly when most people are so used to doing cardio to lose weight so often. The media seems to get everyone on the same band wagon believing “if you want to lose weight that that cardio’s the only way to do it”
Well yes and no are the answer. When I did my training in the military, several goals were simultaneously being achieved at the same time. One was to develop unbelievable cardiovascular endurance so we could open ocean swim or run for miles and the other was to have great muscular endurance for the most brutal of physical encounters be it friend or foe…..survival was always the goal.
Besides the fact the military had quite an investment in each of their field operators and getting the money back for a good rate of return was part of the deal.
As it pertains to the visual impact of fat loss, cardio may be needed to enhance or speed up the effect of running, which along with endurance, would be fat loss. The diet, when properly maintained with the right quantity and quality of foods, would allow a simple program of bodyweight calisthenics to suffice in toning the body while dropping 2-3 lbs. per week like clockwork.
The callisthenic routine when choosing whole body workouts for 40-50 minutes, striving to burn 10-20 calories each minute can also burn additional calories through what’s referred to as “EPOC” or post exercise oxygen consumption. This basically allows the body to continue to burn an additional quantity of calories for up 36 hours following an aggressive workout.
Combining that with just what the body needs calorie wise each day will speed the fat loss process considerably. The analogy we use here is the visual of an 8 ounce glass filled just short of the rim. If the water glass is filled with water just spilling over the top of the glass, it’s just “too” many calories. Just beneath the lip, then weight loss will occur.
For the really aggressive fat loss enthusiast with more time available, a daily routine of calisthenics can be performed to make a traditional jog on a treadmill or using the Stairmaster pale in comparison. Don’t believe it…..try a nonstop, whole body calisthenics routine today for the fat loss program of your life!
The military can’t be wrong with a cost effective exercise and fat loss programs!
-------------------------------
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California.(562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar SeriesMrFatLoss.com for info about strategies for max weight loss with Naked Commando
Well yes and no are the answer. When I did my training in the military, several goals were simultaneously being achieved at the same time. One was to develop unbelievable cardiovascular endurance so we could open ocean swim or run for miles and the other was to have great muscular endurance for the most brutal of physical encounters be it friend or foe…..survival was always the goal.
Besides the fact the military had quite an investment in each of their field operators and getting the money back for a good rate of return was part of the deal.
As it pertains to the visual impact of fat loss, cardio may be needed to enhance or speed up the effect of running, which along with endurance, would be fat loss. The diet, when properly maintained with the right quantity and quality of foods, would allow a simple program of bodyweight calisthenics to suffice in toning the body while dropping 2-3 lbs. per week like clockwork.
The callisthenic routine when choosing whole body workouts for 40-50 minutes, striving to burn 10-20 calories each minute can also burn additional calories through what’s referred to as “EPOC” or post exercise oxygen consumption. This basically allows the body to continue to burn an additional quantity of calories for up 36 hours following an aggressive workout.
Combining that with just what the body needs calorie wise each day will speed the fat loss process considerably. The analogy we use here is the visual of an 8 ounce glass filled just short of the rim. If the water glass is filled with water just spilling over the top of the glass, it’s just “too” many calories. Just beneath the lip, then weight loss will occur.
For the really aggressive fat loss enthusiast with more time available, a daily routine of calisthenics can be performed to make a traditional jog on a treadmill or using the Stairmaster pale in comparison. Don’t believe it…..try a nonstop, whole body calisthenics routine today for the fat loss program of your life!
The military can’t be wrong with a cost effective exercise and fat loss programs!
-------------------------------
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California.(562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar SeriesMrFatLoss.com for info about strategies for max weight loss with Naked Commando
Tuesday, December 23, 2008
Sunday, December 21, 2008
Five Fatal Fitness Flaws during the Holidays
As 2008 makes its exit, many of us will be scrambling to get ready for the holiday’s. If you’re like most folks, you’ve started and stopped more fitness programs than you care to count. You may even have had some success, only to slip back into old habits as time goes by and the stress of everyday living takes its toll. For too many of us, long-term success remains an elusive goal. Instead of feeling better we end up defeated, discouraged, and several pounds heavier than we were when we started. Not to worry! Avoiding these five fatal fitness flaws will put you on the fast track to the body of your dreams!
Fatal Flaw #5: Underestimating the importance of sleep.
In a 24-hour society, sleep has become an expendable commodity (or so we think!). Responsibilities of job, family, shift work, and the pursuit of quality “down time” have created a nation of chronically sleep-deprived individuals. Sleep is a vitally important ingredient in the recipe for weight loss success. Obviously, the more rested you are the more energy you have to work out, but sleep deprivation also disrupts the delicate hormonal balance that keeps your metabolism humming. The notion that muscles are developed by lifting weights is a common misconception. Resistance training causes small tears, called micro trauma, in muscle the tissue. This is the first step to building muscle- but it’s only the beginning. Hormonally, all the processes that are needed to repair and develop new muscle are optimized during sleep when growth hormone and testosterone levels reach their peak. Conversely, sleep deprivation prevents these helpful hormones from doing their job and creates an excess of the stress hormone, cortisol, which causes your body to break down muscle tissue- slowing your metabolism!
Fatal flaw #4: Not drinking enough water.
Did you know that as little as a 3% drop in normal fluid levels could make you lethargic, hungry, and irritable? How about constipated or forgetful? Adequate hydration is essential for good health, and the majority of us are closer to that 3% dehydration level than we think! Water supports optimal energy levels, controls appetite, lubricates joints and organs, aids in digestion and elimination, and helps to regulate body temperature. Unless you have a medical condition that requires fluid restriction, you should be consuming ½ oz of water per pound of bodyweight per day. If you regularly consume caffeinated beverages, you need to drink a bit more to counteract their diuretic effect. Popular fads notwithstanding, bottled or so-called "designer" water is unnecessary. If you're concerned about chemical contamination or taste, a filter on your tap at home will do the job. And don’t rely on thirst to let you know when to drink. By the time you get thirsty dehydration has already begun!
Fatal flaw #3: Focusing too heavily on aerobic activity.
Assuming they actually make it to the gym, what’s the first thing you see people do? Probably hop on a treadmill, stationary bike, or elliptical machine for a long, boring workout. Don’t get me wrong, cardiovascular exercise is an essential part of your fitness program, but it plays a smaller part than most people realize. Aerobic activity, or “cardio” as it is commonly called, gained popularity in the 1970’s, largely due to research out of the Cooper Institute in Dallas, Texas. However, even Dr. Cooper recently issued a statement saying that cardiovascular exercise alone is an insufficient means of ensuring optimal health. Although cardio is important for a healthy heart, it does nothing to enhance your overall metabolism. In fact, excessive cardio causes our old friend cortisol to rear its ugly head and steal muscle tissue to fuel aerobic activity.
So, if cardio is not the secret weapon in our battle of the bulge, what is? Strength training! Strength training builds muscle; and muscle literally is your metabolism. You don’t need Arnold sized biceps to do the trick, either! A firm little curve here and there will bump you into metabolic overdrive 24/7!
Fatal flaw #2: Falling for Nutritional Marketing Hype
Let’s face it; none of us are perfect when it comes to nutrition. Fortunately, perfection isn’t a requirement- education is the key! We usually know when a food is blatantly incompatible with our fitness goals, but occasionally the indiscretion is not so obvious. There are numerous ways in which the American public is nutritionally victimized, but I’ll limit myself to one of the worst: fat free foods. Let's use a bottle of fat free cooking spray as an example. Look at the ingredient list. The first and often only ingredient is oil (i.e. fat). I’ll save the discussion of healthy vs. unhealthy fat for another day. For now I’ll focus on how something whose only ingredient is fat can be legally labeled as fat free. The answer lies in creative marketing and a small loophole in FDA regulations.
According to the FDA, if a food contains less than 0.5 gm of fat per serving, it can legally be labeled fat free. Okay, now check out that bottle of cooking spray again. This time look at the serving size- about 1/3 second spray!! How many servings per can are there? Yikes- 526!!
Remember that loophole? While the FDA limits the amount of fat in a serving of fat free food, it does NOT regulate how large a serving size is. The label is completely legal and completely misleading! Your can of fat/calorie free cooking spray contains roughly 240 fat grams and 2200 calories! This is a great example of how the little things you don’t know add up to that big thing hanging over your belt!
Fatal flaw #1: Failing to plan!
Have you heard the old adage if you fail to plan you plan to fail? Planning is the intelligent application of fatal fitness flaws two through five. A well thought out strategy will have you loving your reflection and feeling better in a matter of weeks. Don’t rely on newsstand muscle mags or even the best selling diet book to point you in the right direction. Look for information from respected professionals in university settings where cutting edge research takes place or the experts….fat loss pros, bodybuilders.
Other good sources of information are professional organizations such as the National Academy of Sports Medicine (www.nasm.org), the American College of Sports Medicine (www.acsm.org), the National Strength and Conditioning Association (www.nsca-lift.org), the Aerobics and Fitness Association of America (www.afaa.com), and the American Council on Exercise (www.acefitness.org ). Quality books and journals can be found at www.humankinetics.com.
If you don’t have the time or desire to sift through all of this information yourself, consider hiring a fitness professional to design a program for you. A careful investment up front will save you a fortune in misdirected spending on the latest fitness “miracle”.
When spring and summer 2009 rolls around, many people will still be searching for the fitness truth. Don’t be a victim of these five fatal fitness flaws! Follow these guidelines and stay on track so you never need to dread another swimsuit season again!
As a follow up, M2 Fitness Pros has available a free teleseminars geared for men and women not comfortable with going to a health club or gym. The cost is $free and is approximately an hour long. Some of the things covered will be:
• Food-who, what, when , why, where…
• Cardio-how much, how often, how hard for you!
• Strength train- what’s best for you
• Goal setting with S.M.A.R.T steps
Dates set each month. First date is Tuesday, January 6, 7pm PST Forward to this to all people you know and that respect your good judgment. Then all the rest who you want to know you care!
Bea Fox and Emile Jarreau area certified fitness professionals and creators of the system M2 NAKED COMMANDO. They are co-owners of M2FitnessPros, a private training studio in Long Beach, Ca. They can be reached at 462.435.4639 or by email at info@M2Fitness.com
Fatal Flaw #5: Underestimating the importance of sleep.
In a 24-hour society, sleep has become an expendable commodity (or so we think!). Responsibilities of job, family, shift work, and the pursuit of quality “down time” have created a nation of chronically sleep-deprived individuals. Sleep is a vitally important ingredient in the recipe for weight loss success. Obviously, the more rested you are the more energy you have to work out, but sleep deprivation also disrupts the delicate hormonal balance that keeps your metabolism humming. The notion that muscles are developed by lifting weights is a common misconception. Resistance training causes small tears, called micro trauma, in muscle the tissue. This is the first step to building muscle- but it’s only the beginning. Hormonally, all the processes that are needed to repair and develop new muscle are optimized during sleep when growth hormone and testosterone levels reach their peak. Conversely, sleep deprivation prevents these helpful hormones from doing their job and creates an excess of the stress hormone, cortisol, which causes your body to break down muscle tissue- slowing your metabolism!
Fatal flaw #4: Not drinking enough water.
Did you know that as little as a 3% drop in normal fluid levels could make you lethargic, hungry, and irritable? How about constipated or forgetful? Adequate hydration is essential for good health, and the majority of us are closer to that 3% dehydration level than we think! Water supports optimal energy levels, controls appetite, lubricates joints and organs, aids in digestion and elimination, and helps to regulate body temperature. Unless you have a medical condition that requires fluid restriction, you should be consuming ½ oz of water per pound of bodyweight per day. If you regularly consume caffeinated beverages, you need to drink a bit more to counteract their diuretic effect. Popular fads notwithstanding, bottled or so-called "designer" water is unnecessary. If you're concerned about chemical contamination or taste, a filter on your tap at home will do the job. And don’t rely on thirst to let you know when to drink. By the time you get thirsty dehydration has already begun!
Fatal flaw #3: Focusing too heavily on aerobic activity.
Assuming they actually make it to the gym, what’s the first thing you see people do? Probably hop on a treadmill, stationary bike, or elliptical machine for a long, boring workout. Don’t get me wrong, cardiovascular exercise is an essential part of your fitness program, but it plays a smaller part than most people realize. Aerobic activity, or “cardio” as it is commonly called, gained popularity in the 1970’s, largely due to research out of the Cooper Institute in Dallas, Texas. However, even Dr. Cooper recently issued a statement saying that cardiovascular exercise alone is an insufficient means of ensuring optimal health. Although cardio is important for a healthy heart, it does nothing to enhance your overall metabolism. In fact, excessive cardio causes our old friend cortisol to rear its ugly head and steal muscle tissue to fuel aerobic activity.
So, if cardio is not the secret weapon in our battle of the bulge, what is? Strength training! Strength training builds muscle; and muscle literally is your metabolism. You don’t need Arnold sized biceps to do the trick, either! A firm little curve here and there will bump you into metabolic overdrive 24/7!
Fatal flaw #2: Falling for Nutritional Marketing Hype
Let’s face it; none of us are perfect when it comes to nutrition. Fortunately, perfection isn’t a requirement- education is the key! We usually know when a food is blatantly incompatible with our fitness goals, but occasionally the indiscretion is not so obvious. There are numerous ways in which the American public is nutritionally victimized, but I’ll limit myself to one of the worst: fat free foods. Let's use a bottle of fat free cooking spray as an example. Look at the ingredient list. The first and often only ingredient is oil (i.e. fat). I’ll save the discussion of healthy vs. unhealthy fat for another day. For now I’ll focus on how something whose only ingredient is fat can be legally labeled as fat free. The answer lies in creative marketing and a small loophole in FDA regulations.
According to the FDA, if a food contains less than 0.5 gm of fat per serving, it can legally be labeled fat free. Okay, now check out that bottle of cooking spray again. This time look at the serving size- about 1/3 second spray!! How many servings per can are there? Yikes- 526!!
Remember that loophole? While the FDA limits the amount of fat in a serving of fat free food, it does NOT regulate how large a serving size is. The label is completely legal and completely misleading! Your can of fat/calorie free cooking spray contains roughly 240 fat grams and 2200 calories! This is a great example of how the little things you don’t know add up to that big thing hanging over your belt!
Fatal flaw #1: Failing to plan!
Have you heard the old adage if you fail to plan you plan to fail? Planning is the intelligent application of fatal fitness flaws two through five. A well thought out strategy will have you loving your reflection and feeling better in a matter of weeks. Don’t rely on newsstand muscle mags or even the best selling diet book to point you in the right direction. Look for information from respected professionals in university settings where cutting edge research takes place or the experts….fat loss pros, bodybuilders.
Other good sources of information are professional organizations such as the National Academy of Sports Medicine (www.nasm.org), the American College of Sports Medicine (www.acsm.org), the National Strength and Conditioning Association (www.nsca-lift.org), the Aerobics and Fitness Association of America (www.afaa.com), and the American Council on Exercise (www.acefitness.org ). Quality books and journals can be found at www.humankinetics.com.
If you don’t have the time or desire to sift through all of this information yourself, consider hiring a fitness professional to design a program for you. A careful investment up front will save you a fortune in misdirected spending on the latest fitness “miracle”.
When spring and summer 2009 rolls around, many people will still be searching for the fitness truth. Don’t be a victim of these five fatal fitness flaws! Follow these guidelines and stay on track so you never need to dread another swimsuit season again!
As a follow up, M2 Fitness Pros has available a free teleseminars geared for men and women not comfortable with going to a health club or gym. The cost is $free and is approximately an hour long. Some of the things covered will be:
• Food-who, what, when , why, where…
• Cardio-how much, how often, how hard for you!
• Strength train- what’s best for you
• Goal setting with S.M.A.R.T steps
Dates set each month. First date is Tuesday, January 6, 7pm PST Forward to this to all people you know and that respect your good judgment. Then all the rest who you want to know you care!
Bea Fox and Emile Jarreau area certified fitness professionals and creators of the system M2 NAKED COMMANDO. They are co-owners of M2FitnessPros, a private training studio in Long Beach, Ca. They can be reached at 462.435.4639 or by email at info@M2Fitness.com
Friday, December 19, 2008
7 Days of a perfect Fat Loss Scenario
People often “ask how I should go about setting up my schedule to achieve the best fat loss in the shortest time possible”
This is a great question and it definitely will not apply to the majority of people out there, but you asked, so here we go.
A perfect scenario for this kind of program would be someone that may be a student or house wife or an extremely motivated individual looking to really take it up a notch.
Next, we need to really ensure the food intake is in line with your fat loss goal. To be sure this is accurate, checking body fat would be helpful. Along with, measurements of the girth of each muscle group then front, back and side photos for comparisons.
Then you can go with 30-60 minutes of cardio in the morning (preferably H.I.I.T) and a strength training workout in the evening on each of the training days. This will allow maximum recovery between each workout, will help to avoid over training and allow proper intensity in each separate component without being tired from an extra long workout session.
Next, would be either to train the whole body each day if you use the 1on, 1off strategy. With the 2 on, 1 off routine you can train the upper body one day and lower body the next day. These different routines will allow 15-20 training days per month and very serious results for most people. To do more days of exercise is possible but for someone that is a “natural” exerciser, meaning no recovery enhancement through the use of anabolic supplements, this isn’t advised on both counts.
Most important, along with the right duration, intensity, frequency and type while doing your cardio for fat burning, is a progressive resistance strength training program to build more muscle each workout. This will cause the body to burn additional fat up to 36 hours in the post workout window. Next is the perfect diet.
This will include:
1. Eating every 2-3 hours.
2. Eating protein with every meal.
3. Eating veggies or fruit (limited) with every meal.
4. Eating “other” carbs with post workout meal only.
5. Eating essential Fats with all meals.
6. Water is the only liquid!
7. Eating a variety with whole foods.
8. Plan to eat specific meals/times.
9. Every 4-6 days have higher; non-processed carbs in meal plan (cheat meal!).
10. CONSISTENCY!
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss. With the Naked Commando
This is a great question and it definitely will not apply to the majority of people out there, but you asked, so here we go.
A perfect scenario for this kind of program would be someone that may be a student or house wife or an extremely motivated individual looking to really take it up a notch.
Next, we need to really ensure the food intake is in line with your fat loss goal. To be sure this is accurate, checking body fat would be helpful. Along with, measurements of the girth of each muscle group then front, back and side photos for comparisons.
Then you can go with 30-60 minutes of cardio in the morning (preferably H.I.I.T) and a strength training workout in the evening on each of the training days. This will allow maximum recovery between each workout, will help to avoid over training and allow proper intensity in each separate component without being tired from an extra long workout session.
Next, would be either to train the whole body each day if you use the 1on, 1off strategy. With the 2 on, 1 off routine you can train the upper body one day and lower body the next day. These different routines will allow 15-20 training days per month and very serious results for most people. To do more days of exercise is possible but for someone that is a “natural” exerciser, meaning no recovery enhancement through the use of anabolic supplements, this isn’t advised on both counts.
Most important, along with the right duration, intensity, frequency and type while doing your cardio for fat burning, is a progressive resistance strength training program to build more muscle each workout. This will cause the body to burn additional fat up to 36 hours in the post workout window. Next is the perfect diet.
This will include:
1. Eating every 2-3 hours.
2. Eating protein with every meal.
3. Eating veggies or fruit (limited) with every meal.
4. Eating “other” carbs with post workout meal only.
5. Eating essential Fats with all meals.
6. Water is the only liquid!
7. Eating a variety with whole foods.
8. Plan to eat specific meals/times.
9. Every 4-6 days have higher; non-processed carbs in meal plan (cheat meal!).
10. CONSISTENCY!
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss. With the Naked Commando
Thursday, December 18, 2008
How to determine if you're serious about fat loss and fitness success.
A little while back.........
A woman with her son stumbles up to the front porch of the great Socrates to ask him, "Socrates, would you please teach my son knowledge and wisdom?"
He looks at the women first, and then to the small child that seems to be gazing about in a day dream trance. Then back at the women with a glare.
"Go away, the boy is not ready! He barely has the focus to be interested in what you have to say to me and shows no interest."
"But please Socrates we've traveled so far. He turns his back and shouts, "leave me!" The woman, vary upset and almost in tears, decides to leave with her son.
One year has past and the young boy has grown a foot taller and is a small goat in size heavier in body weight.
At the porch stoop, she and her son wait as Socrates arrives home from a prior engagement with a stern look on his face as he spies the woman and her boy.
The woman with the most pleasing of expressions on her face says in the sweetest of tones in her voice.
"Socrates, we have made the journey after another year of reflection and have decided that this was the perfect time to return to you. And I beg of you once again to teach my son your great knowledge and wisdom"
As Socrates approaches closer and looks at the woman's tired but hopeful face, he notices out of the corner of his eye, the young daughter of his neighbor. At this same time he catches the glimmer of delight between the young boy and girl in playful glances distracting each other.
Again, Socrates turns away with no words uttered. The woman leaves.
Five years passes and the woman returns with the boy now a young strong man. His walk is sure and his eyes meet Socrates with a smile. The woman begins to speak and Socrates places his hand across her mouth already knowing the question.
Socrates takes the young man for walk toward a stream. It is a beautiful sunny day with birds chirping and animals calmly drinking from the water. Socrates and the boy approach the waters edge and Socrates asks the boy to kneel next to the edge and look at his reflection in the water.
Just then, Socrates grabs the boy by the back of his neck and plunges his head into the water. The boy's mother shrieks! Then he pulls his head out. The boy struggles. He shoves his head in once again as the boy struggles. Once again he pulls his head out as he gasps for air. And then as quickly as before, he sticks the boys head in the water again. He holds him down longer this time and the boy's body begins to shake violently.
Just as the boy begins to lesson his struggle, Socrates pulls the boy out and asks the question "What more than anything in the world do you want?" The boy violently wiggling away, chocking and catching his breath, shouts back "Air you crazy man, I want air to live!"
Socrates says "You're First lesson is done. When you want knowledge and wisdom like you wanted that air to live, then you're ready. I'll see you tomorrow for lesson two."
Are you ready to train for success yet?
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss with the Naked Commando
A woman with her son stumbles up to the front porch of the great Socrates to ask him, "Socrates, would you please teach my son knowledge and wisdom?"
He looks at the women first, and then to the small child that seems to be gazing about in a day dream trance. Then back at the women with a glare.
"Go away, the boy is not ready! He barely has the focus to be interested in what you have to say to me and shows no interest."
"But please Socrates we've traveled so far. He turns his back and shouts, "leave me!" The woman, vary upset and almost in tears, decides to leave with her son.
One year has past and the young boy has grown a foot taller and is a small goat in size heavier in body weight.
At the porch stoop, she and her son wait as Socrates arrives home from a prior engagement with a stern look on his face as he spies the woman and her boy.
The woman with the most pleasing of expressions on her face says in the sweetest of tones in her voice.
"Socrates, we have made the journey after another year of reflection and have decided that this was the perfect time to return to you. And I beg of you once again to teach my son your great knowledge and wisdom"
As Socrates approaches closer and looks at the woman's tired but hopeful face, he notices out of the corner of his eye, the young daughter of his neighbor. At this same time he catches the glimmer of delight between the young boy and girl in playful glances distracting each other.
Again, Socrates turns away with no words uttered. The woman leaves.
Five years passes and the woman returns with the boy now a young strong man. His walk is sure and his eyes meet Socrates with a smile. The woman begins to speak and Socrates places his hand across her mouth already knowing the question.
Socrates takes the young man for walk toward a stream. It is a beautiful sunny day with birds chirping and animals calmly drinking from the water. Socrates and the boy approach the waters edge and Socrates asks the boy to kneel next to the edge and look at his reflection in the water.
Just then, Socrates grabs the boy by the back of his neck and plunges his head into the water. The boy's mother shrieks! Then he pulls his head out. The boy struggles. He shoves his head in once again as the boy struggles. Once again he pulls his head out as he gasps for air. And then as quickly as before, he sticks the boys head in the water again. He holds him down longer this time and the boy's body begins to shake violently.
Just as the boy begins to lesson his struggle, Socrates pulls the boy out and asks the question "What more than anything in the world do you want?" The boy violently wiggling away, chocking and catching his breath, shouts back "Air you crazy man, I want air to live!"
Socrates says "You're First lesson is done. When you want knowledge and wisdom like you wanted that air to live, then you're ready. I'll see you tomorrow for lesson two."
Are you ready to train for success yet?
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss with the Naked Commando
Wednesday, December 17, 2008
5 Steps to Save Time with Your Workout
Do you know the 2 biggest reasons men and women stop exercising?
1) Not enough of time
2) Can’t get motivation
We all have 24 hours a day to what we’d like, thing is, if working out isn’t the priority then 28 hour days won’t help. So we need to start simply thinking smarter.
Here are 5 ways to crunch and save workout Time.
a) Superset, tri or giant sets
This is an old school way of putting two, three or more movements back to back with minimum rest and repeating for required reps and sets. This technique can be used with opposing muscle groups or similar muscle groups to create pre exhaustion.
b) Dynamic warm ups will start a fire faster and are safer for the body.
The typical walk on the treadmill warm up is crap. It’s a single straight forward plane of motion while the body has about a million other ways to move, the treadmill is a very limited and an ineffective one at best. Grab a 5lb weight or dumbbell and use rotational twisting , forward flexion and side bending in the frontal plane types for a more complete warm up. 10 reps of 6 movements should take 5 minutes and is miles ahead of the pack on better prep and injury prevention
c) Split up workouts.
Instead of trying to do it all in one session, do 10-15 minutes in the morning, at lunch and around dinner time. Walk, jog, sprint high intensity intervals in the morning, some strength work with giant sets and stretch in the evening before bed.
d) Utilize High Intensity Interval Training fat loss cardio versus the slow, read the paper, talk to your friend next to you on the treadmill to nowhere, hoping someday I’ll it get right cardio program.
Recent research suggests more weight loss when people use
intervals and giant sets or circuits plus intervals/giants take half as long to do.
e) Cut the use of machine based exercises out completely
Use free weight and bodyweight movements exclusively either alternating between the two or with a giant set also known as circuits. These types of movements cause greater demand due to the fact they use the major muscles of the body instead of isolation of a single muscle. In addition, the stabilizers of the body that help to balance and coordinate the body will fire up as well creating even more energy or fat to be burned.
The added key always in time saving is to eat your best so you don’t add to your body fat levels causing the need to spend more “correction time” workouts in the gym.
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
1) Not enough of time
2) Can’t get motivation
We all have 24 hours a day to what we’d like, thing is, if working out isn’t the priority then 28 hour days won’t help. So we need to start simply thinking smarter.
Here are 5 ways to crunch and save workout Time.
a) Superset, tri or giant sets
This is an old school way of putting two, three or more movements back to back with minimum rest and repeating for required reps and sets. This technique can be used with opposing muscle groups or similar muscle groups to create pre exhaustion.
b) Dynamic warm ups will start a fire faster and are safer for the body.
The typical walk on the treadmill warm up is crap. It’s a single straight forward plane of motion while the body has about a million other ways to move, the treadmill is a very limited and an ineffective one at best. Grab a 5lb weight or dumbbell and use rotational twisting , forward flexion and side bending in the frontal plane types for a more complete warm up. 10 reps of 6 movements should take 5 minutes and is miles ahead of the pack on better prep and injury prevention
c) Split up workouts.
Instead of trying to do it all in one session, do 10-15 minutes in the morning, at lunch and around dinner time. Walk, jog, sprint high intensity intervals in the morning, some strength work with giant sets and stretch in the evening before bed.
d) Utilize High Intensity Interval Training fat loss cardio versus the slow, read the paper, talk to your friend next to you on the treadmill to nowhere, hoping someday I’ll it get right cardio program.
Recent research suggests more weight loss when people use
intervals and giant sets or circuits plus intervals/giants take half as long to do.
e) Cut the use of machine based exercises out completely
Use free weight and bodyweight movements exclusively either alternating between the two or with a giant set also known as circuits. These types of movements cause greater demand due to the fact they use the major muscles of the body instead of isolation of a single muscle. In addition, the stabilizers of the body that help to balance and coordinate the body will fire up as well creating even more energy or fat to be burned.
The added key always in time saving is to eat your best so you don’t add to your body fat levels causing the need to spend more “correction time” workouts in the gym.
http://www.M2FitnessPros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
The 9 in 30 Fat Melting Bodyweight Only Exercise System
Part of the challenge when on the road, during crunch time with work deadlines or holiday functions is getting some type of workout in to allow us to still feel like we’re accomplishing our fitness goals. So road prep is essential and pretty easy to do with these steps in place.
Time is what the challenge is. How to get strength, cardio, core and some basic stretches in. Once we’ve booked rooms in a hotel with the minimum gym or not (use room) and packed the bare essentials, protein shakes, nut butters, daily vitamins & minerals. Room service in most hotels these days in the U.S. have decent menus or are close to food stores to meet most emergency needs.
And while I enjoy a variety of training “tools” when on the road, body weight combos are best when you just can’t leave the hotel. Below are some combo’s that will accomplish a bunch in minimum time and will have you feeling alive.
First steps:
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Pick 3 core movements
d) Alternate between a lower, upper body and a core exercise without rest, until you are done with all 9 exercises and repeat
e) Rest a 30-60 seconds.
f) Repeat 2-4 more times until you are done 20-30 minutes
----------
----------
For example, this is a great circuit that doesn't need any equipment
1) Bodyweight Squat (15-25 repetitions/set)
2) Standard Pushups (5-25 reps/set w/knee modifications)
3) Bicycles (15 reps/set)
4) Split squat (15-25 reps/side)
5) Dive Bomber’s (5-20 reps)
6) Mountain Climber’s (10-20 reps)
7) Side Lunge (15-25 reps/side)
8) 8-count Bodybuilder’s (5-20 reps)
9) 4 ct. side plank (5-15/side)
This is no joke, but if you’re advanced in mindset about training on the road….this program is for you. Beginner’s can and are welcome to do this workout, just drop reps and rest to maximum of 60 seconds between movements and sets.
There are literally thousands of combinations that can be put together to give you a different workout each day for the rest of your life. This type of program will be best followed up with running stairs in a hotel stair well immediately following or on alternative days for extra conditioning if the bodyweight workout leaves you wanting more.
If that’s enough, closing with some stretches to loosen the tight areas of the body to enhance blood flow, speed healing and cool down should rap this session up
http://www.m2fitnesspros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
Time is what the challenge is. How to get strength, cardio, core and some basic stretches in. Once we’ve booked rooms in a hotel with the minimum gym or not (use room) and packed the bare essentials, protein shakes, nut butters, daily vitamins & minerals. Room service in most hotels these days in the U.S. have decent menus or are close to food stores to meet most emergency needs.
And while I enjoy a variety of training “tools” when on the road, body weight combos are best when you just can’t leave the hotel. Below are some combo’s that will accomplish a bunch in minimum time and will have you feeling alive.
First steps:
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Pick 3 core movements
d) Alternate between a lower, upper body and a core exercise without rest, until you are done with all 9 exercises and repeat
e) Rest a 30-60 seconds.
f) Repeat 2-4 more times until you are done 20-30 minutes
----------
----------
For example, this is a great circuit that doesn't need any equipment
1) Bodyweight Squat (15-25 repetitions/set)
2) Standard Pushups (5-25 reps/set w/knee modifications)
3) Bicycles (15 reps/set)
4) Split squat (15-25 reps/side)
5) Dive Bomber’s (5-20 reps)
6) Mountain Climber’s (10-20 reps)
7) Side Lunge (15-25 reps/side)
8) 8-count Bodybuilder’s (5-20 reps)
9) 4 ct. side plank (5-15/side)
This is no joke, but if you’re advanced in mindset about training on the road….this program is for you. Beginner’s can and are welcome to do this workout, just drop reps and rest to maximum of 60 seconds between movements and sets.
There are literally thousands of combinations that can be put together to give you a different workout each day for the rest of your life. This type of program will be best followed up with running stairs in a hotel stair well immediately following or on alternative days for extra conditioning if the bodyweight workout leaves you wanting more.
If that’s enough, closing with some stretches to loosen the tight areas of the body to enhance blood flow, speed healing and cool down should rap this session up
http://www.m2fitnesspros.com Emile Jarreau and Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
Tuesday, December 16, 2008
Top 5 New Year Fat Loss Tips
I’m asked constantly about how I can get rid of this fat right here real fast or that giggly part quick. And the real truth upsets most everyone when I tell them, but we’re all big boys and girls….truth is best.
Tip #1 – Burn as much fat as possible while in fat-burning zone or “target heart rate zone”
Truth is seeing how many total calories you can burn total for the session. More total calories each time, the more fat is burned…. period. The zone may be higher than the suggested zone for some, so this strategy is for definitely the strong at heart. We suggest a heart rate monitor be used instead of relying on machine monitors when doing cardio in a gym. Also wear your monitor while weight training in the gym. The watch should have a calorie counting/storage mechanism for best results. A simple goal may be to get between 10-15 calories per minute throughout the workout. 30 minute workout equals 300 calories. If this is easy, move to the next level is 15-20 cal/min. If not quite able to do 10 calories a minute, start with 5-10 and work up. Meet or beat every workout from this point forward by 1 or more calories burned every time and I guarantee fat loss.
Tips #2 – Lift light with high reps in the gym.
Truth is lift as heavy as good form allows for low to moderate rep ranges. Save 100 rep sets for “body pump” or bodybuilding. Most cases require 8-12 reps for upper body and 10-15 for lower body. No pink dumbbell ladies please.
Tips #3 - Use cardio equipment in the gym for interval training.
Truth is outdoor running with H.I.I.T (high intensity interval sprints) sprints is fastest and easier to control. The gym may be time efficient for you to get to work and it’s cozy in the winter, but when working outdoors on your own two feet , ground reaction forces cause the body to benefit great in this environment because of extra challenges with balance and coordination. And when its time to slow down from a jammim pace, it’s easier to do without slipping into the wall falling from the treadmill or off the pedal and breaking up your cool.
Tips #4- Star points and calories is all that counts.
Truth is calories do count not only in quality but quantity. Protein rules in its ability to create a thermic effect after eating therefore burning more fat. Also, the types of fat are so important and focus should be on essential fatty acids and a reduction in saturated. We can’t build a great body on calories that didn’t exist 3,000 years ago. Think about it, did what you are going to eat exist back then? No KFC, gummi bears, Dominos. Bummer, I know.
Tips #5- The best workout is the gym with the weights,
Truth is that’s where most of the injuries occur if you have limited experience and subtle muscle groups like stabilizers of the body go untouched. Causing even more injury potential down the road. Bodyweight calisthenics like Naked Commando, a US Navy SEAL team style classic for almost 50 years has been time tested as the best blend of cardio, strength and flexibility training.
http://www.m2fitnesspros.com Emile Jarreau Bea Fox M2 Fitness Pros, Long Beach, California.(562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
Tip #1 – Burn as much fat as possible while in fat-burning zone or “target heart rate zone”
Truth is seeing how many total calories you can burn total for the session. More total calories each time, the more fat is burned…. period. The zone may be higher than the suggested zone for some, so this strategy is for definitely the strong at heart. We suggest a heart rate monitor be used instead of relying on machine monitors when doing cardio in a gym. Also wear your monitor while weight training in the gym. The watch should have a calorie counting/storage mechanism for best results. A simple goal may be to get between 10-15 calories per minute throughout the workout. 30 minute workout equals 300 calories. If this is easy, move to the next level is 15-20 cal/min. If not quite able to do 10 calories a minute, start with 5-10 and work up. Meet or beat every workout from this point forward by 1 or more calories burned every time and I guarantee fat loss.
Tips #2 – Lift light with high reps in the gym.
Truth is lift as heavy as good form allows for low to moderate rep ranges. Save 100 rep sets for “body pump” or bodybuilding. Most cases require 8-12 reps for upper body and 10-15 for lower body. No pink dumbbell ladies please.
Tips #3 - Use cardio equipment in the gym for interval training.
Truth is outdoor running with H.I.I.T (high intensity interval sprints) sprints is fastest and easier to control. The gym may be time efficient for you to get to work and it’s cozy in the winter, but when working outdoors on your own two feet , ground reaction forces cause the body to benefit great in this environment because of extra challenges with balance and coordination. And when its time to slow down from a jammim pace, it’s easier to do without slipping into the wall falling from the treadmill or off the pedal and breaking up your cool.
Tips #4- Star points and calories is all that counts.
Truth is calories do count not only in quality but quantity. Protein rules in its ability to create a thermic effect after eating therefore burning more fat. Also, the types of fat are so important and focus should be on essential fatty acids and a reduction in saturated. We can’t build a great body on calories that didn’t exist 3,000 years ago. Think about it, did what you are going to eat exist back then? No KFC, gummi bears, Dominos. Bummer, I know.
Tips #5- The best workout is the gym with the weights,
Truth is that’s where most of the injuries occur if you have limited experience and subtle muscle groups like stabilizers of the body go untouched. Causing even more injury potential down the road. Bodyweight calisthenics like Naked Commando, a US Navy SEAL team style classic for almost 50 years has been time tested as the best blend of cardio, strength and flexibility training.
http://www.m2fitnesspros.com Emile Jarreau Bea Fox M2 Fitness Pros, Long Beach, California.(562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
5 Lies about having nice abs
Along with getting a nice set of abs or core as it’s referred to by the guru’s, takes a bit more than a thousand crunches a day. Some strategies with eating are very important and that reflect an emphasis on building a lean, muscular mid section.
Here’s the short list.
Lie #1. As long as you run everyday or get lots of cardio, you can eat what you want.
This is common and unfortunately an incorrect assumption. Your nutrition strategy should be the first step in creating a solid program. Too many of the wrong type or quantity will cause your body to process too many calories storing the unused or not have the type it needs, the building muscle type and slow fat loss down.
Lie #2. All you need to do is 1,000 sit ups a day and your abs will be like Janet Jackson or Rambo.
A proper core movement of 15 reps per set for 3-6 total sets done with good form will produce results much quicker for you and in a fraction of the time. The key for you in the ability to focus on the exhale portion of your breath and contraction of the targeted section of your core.
Lie #3. The more sit ups and crunches you do the leaner your tummy should get.
Another untrue statement commonly shared by all exercisers. You must get the right quantity and quality of foods you eat with the same level of focus on the cardio and strength training components of your program. Together is the best combination for superior results.
Lie #4. That new gadget or pill product you saw on T.V. last night at 2 a.m. is the answer to your dilemma.
We’ve seen and will continue to see this type of marketing trickery used in all media messages and this will continue throughout time as long as people decide not to learn what really works. The same things we learned as kids, hard work, consistency and discipline over time. There really is no short cut to great abs except a good diet and exercise over time. The more focused time and effort you commit, the faster the achievement.
Lie #5. You must do abs daily.
You can train them 2-3 times per week and get fantastic results when coupled with a good eating strategy, proper strength training and cardio appropriate to your goals. Doing just what your body needs is the key…..an 8 ounce glass holds only 8 ounces of water, why try to put 9 or 10 in?
http://www.m2fitnesspros.com Emile Jarreau Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
Here’s the short list.
Lie #1. As long as you run everyday or get lots of cardio, you can eat what you want.
This is common and unfortunately an incorrect assumption. Your nutrition strategy should be the first step in creating a solid program. Too many of the wrong type or quantity will cause your body to process too many calories storing the unused or not have the type it needs, the building muscle type and slow fat loss down.
Lie #2. All you need to do is 1,000 sit ups a day and your abs will be like Janet Jackson or Rambo.
A proper core movement of 15 reps per set for 3-6 total sets done with good form will produce results much quicker for you and in a fraction of the time. The key for you in the ability to focus on the exhale portion of your breath and contraction of the targeted section of your core.
Lie #3. The more sit ups and crunches you do the leaner your tummy should get.
Another untrue statement commonly shared by all exercisers. You must get the right quantity and quality of foods you eat with the same level of focus on the cardio and strength training components of your program. Together is the best combination for superior results.
Lie #4. That new gadget or pill product you saw on T.V. last night at 2 a.m. is the answer to your dilemma.
We’ve seen and will continue to see this type of marketing trickery used in all media messages and this will continue throughout time as long as people decide not to learn what really works. The same things we learned as kids, hard work, consistency and discipline over time. There really is no short cut to great abs except a good diet and exercise over time. The more focused time and effort you commit, the faster the achievement.
Lie #5. You must do abs daily.
You can train them 2-3 times per week and get fantastic results when coupled with a good eating strategy, proper strength training and cardio appropriate to your goals. Doing just what your body needs is the key…..an 8 ounce glass holds only 8 ounces of water, why try to put 9 or 10 in?
http://www.m2fitnesspros.com Emile Jarreau Bea Fox M2 Fitness Pros, Long Beach, California. (562) 435-4639 developers of Fr.ee Mr. Fat Loss Teleseminar Series MrFatLoss.com for info about strategies for max weight loss
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