I'd like to give a personal recommendation of a good friend I've had a chance to meet in the later part of 2008. We met at a conference and I thought Vinny reminded me of me about 20 something years ago( no wise cracks from the peanut gallery!) any ways....Vinny's programs are pretty tight and he's become a pretty good product developer. Take a look at his article below , I think you'll like it.
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If you're currently on the search for weight loss programs, you'll need to consider a variety of things. All weight loss programs are not created equally; some will have a much higher rate of success than others.
Knowing exactly what to look for when searching for weight loss exercise programs will help enable you to make a decision that will get you the results you're looking for.
First, if you're like many people, you probably want a free weight loss program. The thing to keep in mind though is that these are free for a reason. They are targeted towards the general public and as such, give such broad suggestions that while it may work for one person, it will not work for you. For example, if you are a 200 pound man and the free weight loss programs you are finding are more geared towards a 140 pound woman; you can see why this would obviously be problematic.
The first thing to ask yourself when you see a weight loss diet program is how personalized is it. I'm sure you've heard the saying that "General programs produce general results," which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.
Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started. Your goal is to burn the fat, not starve the fat and the majority of weight loss programs force your metabolism to shut down which leads to muscle loss - a doubled edged sword contributing to greater fat storage on your body.
Another component that you'll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardio on end are not going to be all that beneficial at retaining your lean muscle tissue mass, nor time efficiency. Since, your lean muscle tissue is what keeps your metabolism the highest; it's what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.
Finally, keep in mind that any weight loss program you go on you should be maintainable in the long run. A program that you're only able to maintain in the very short term is likely to not be overly beneficial as if lifestyle changes are not made with regards to how you're eating; chances are that the weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.
So, if you want to get on a weight loss program that works, be sure to check out Your Six-Pack Quest. As you'll discover when you sign up for this plan you'll get 9 balanced meal plans, 84 days each, ranging from 1200 to 2800 calories. You have literally zero guess work because these plans include grocery lists, a wide variety of meals, tasty meals, and exact times to eat. Follow the plans to the letter and you'll have a ripped and sexy six pack 6 months tops.
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About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals how to lose weight without gimmicks, supplements or dieting.
© 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package
Wednesday, January 21, 2009
Monday, January 19, 2009
Friday, January 16, 2009
Thursday, January 15, 2009
Wednesday, January 14, 2009
Tuesday, January 13, 2009
4 Steps in the Art of Fat Loss
After a 31 year journey so far, the same conclusion once again has been reached……there are no shortcuts and “no” there is nothing “new” about achieving fat loss.
Human beings upon a certain point in our awareness begin to acquire the need to create efficiency in all areas of our lives which allows us to make certain repetitive tasks simple.
Then as tasks are made simple, some may choose to slip back into unconscious behaviors once these tasks are mastered.
Mindfulness when it relates to health and the goal of reducing your body fat is something that needs to be a conscious act. It should also remain a conscious process for the duration of your life. As we all go through the different season’s in our lives many elements will change to reflect our needs and wants during each of these time periods.
And during each of these periods of our lives we need to stay focused on the adjustments needed with our intake of the correct quantity and quality of the foods we choose to balance out our “G-Flux.” A term referring to the level of calories you input relative to the energy you output.
Things to consider when determining your calorie intake daily would be the type of body structure you have. Is your body a thin, medium or heavy bone structure determined by the circumference of wrist measurements against your total bodyweight and height?
Are you in a profession that requires the physical activity of a construction worker, fire fighter or mover? Or does your occupation require you to sit in meetings, drive long periods or at a computer desk all day?
Do your personal hobbies reflect physical activities like tennis, running, swimming or are they more mental skills pursuit’s like chess, writing poetry, research, etc.? Your body types, activity levels at work and play all help to determine “G-flux” requirements and are used to determine correct quantities of food that are eaten for your particular situation.
Next are the decisions to pick the best quality food you can afford when purchasing your foods. It currently, on many levels in our world today, is not the same world as yesterday. This in combination with several factors beyond this articles scope, regarding food quality in retail environments and the marketing of foods to the public…..are the very noticeable feelings of being lead off course regarding “healthy” food choices.
With large corporation’s involvement and profits on the increase, health is on the decline. Which intern helps to “pimp” of all kinds of pills, for all kinds of illnesses related to poor health that in most cases can be prevented and are caused by over eating poor quality foods.
4 steps you must take along with understanding your G-Flux are:
1. The 3,000 years ago rule, if it wasn’t on the planet that long ago…..don’t eat it.
2. I f it wasn’t brought to market in a bushel or basket by someone that didn’t pick it from a vine or from off a tree or out of the ground….don’t eat it.
3. If it’s wrapped in plastic, full additives, coloring, flavoring and can sit on the shelf with out a spoil “eat by” date….don’t eat it.
4. If the labels have multi syllable words from beginning to end in the ingredients portion of the label…..don’t eat it
Like a piece of art work your body and your mind can be the most beautiful creative tools you own. And when you care for your body and utilize it to your fullest expression, all of us can then benefit from the gifts you were given.
M24LIFE!
Human beings upon a certain point in our awareness begin to acquire the need to create efficiency in all areas of our lives which allows us to make certain repetitive tasks simple.
Then as tasks are made simple, some may choose to slip back into unconscious behaviors once these tasks are mastered.
Mindfulness when it relates to health and the goal of reducing your body fat is something that needs to be a conscious act. It should also remain a conscious process for the duration of your life. As we all go through the different season’s in our lives many elements will change to reflect our needs and wants during each of these time periods.
And during each of these periods of our lives we need to stay focused on the adjustments needed with our intake of the correct quantity and quality of the foods we choose to balance out our “G-Flux.” A term referring to the level of calories you input relative to the energy you output.
Things to consider when determining your calorie intake daily would be the type of body structure you have. Is your body a thin, medium or heavy bone structure determined by the circumference of wrist measurements against your total bodyweight and height?
Are you in a profession that requires the physical activity of a construction worker, fire fighter or mover? Or does your occupation require you to sit in meetings, drive long periods or at a computer desk all day?
Do your personal hobbies reflect physical activities like tennis, running, swimming or are they more mental skills pursuit’s like chess, writing poetry, research, etc.? Your body types, activity levels at work and play all help to determine “G-flux” requirements and are used to determine correct quantities of food that are eaten for your particular situation.
Next are the decisions to pick the best quality food you can afford when purchasing your foods. It currently, on many levels in our world today, is not the same world as yesterday. This in combination with several factors beyond this articles scope, regarding food quality in retail environments and the marketing of foods to the public…..are the very noticeable feelings of being lead off course regarding “healthy” food choices.
With large corporation’s involvement and profits on the increase, health is on the decline. Which intern helps to “pimp” of all kinds of pills, for all kinds of illnesses related to poor health that in most cases can be prevented and are caused by over eating poor quality foods.
4 steps you must take along with understanding your G-Flux are:
1. The 3,000 years ago rule, if it wasn’t on the planet that long ago…..don’t eat it.
2. I f it wasn’t brought to market in a bushel or basket by someone that didn’t pick it from a vine or from off a tree or out of the ground….don’t eat it.
3. If it’s wrapped in plastic, full additives, coloring, flavoring and can sit on the shelf with out a spoil “eat by” date….don’t eat it.
4. If the labels have multi syllable words from beginning to end in the ingredients portion of the label…..don’t eat it
Like a piece of art work your body and your mind can be the most beautiful creative tools you own. And when you care for your body and utilize it to your fullest expression, all of us can then benefit from the gifts you were given.
M24LIFE!
Sunday, January 11, 2009
Discover the 8 Fat Loss Cardio Mistakes
Programs for fitness and fat loss come in just about every variation depending on the perspective of the guru or expert involved. As a former military trained fitness professional working with thousands of people over the last three decades, all of the trial and error to see what works and what doesn't is over. As many of you continue to win the war on obesity while getting healthier everyday, some of you are traveling down a road less traveled without a map.
Here’s a map to point you in the right direction and in an effort to clear up some confusion, give some solid foundational starting points so you can make some educated choices.
1. Inadequate warm up
When starting out a warm up of a general nature is good to loosen stiff muscles and joints. A five minute whole body dynamic stretch routine allows you to hit all planes of motion with flexion, extension and rotation of torso and lower body. From ankles to neck warms the body nicely and will prevent program ending injuries before you get out of the gate.
2. Session of cardio not long enough
A session of less than 20 minutes isn’t really log enough for the body to figure out what you’re doing. The body’s fuel sources for fat burning might not even start to get tapped into until the 30 minute mark. However, for the newbie or over weight individual building endurance and conditioning the body for work will be the first goal with the lower limit being thirty minutes and building on some days to sixty minutes.
3. Session of cardio not hard enough
The discussion strategy of going hard enough but still allowing you to converse with a cardio partner is one commonly used, however as you become conditioned, a higher intensity will need to be employed to burn fat. Heart rates alternated between 120 and 180 beats per minute using high intensity interval training will give you more bang for your buck and continue to burn fat for another 36 hours post workout research says.
4. Session of cardio not frequent enough
If previous items are not handled well and injuries occur frequently or life causes schedule conflicts, setting up a first thing in the morning strategy is best. Get up, have a coffee shot and hit the road. Then the day can do what ever the day wants to do and you’ve at least gotten “me” time handled and can feel accomplished.
5. Not enough variety.
When doing the same type of workout whether it’s running, swimming or rowing and it happens same time, on same days-a change is needed. Mainly because a lot of repetitive stress injuries occur as the body adapts to that type of training routine. When going from one method of cardio training to another, the body’s ability to adapt to stressors takes much longer while prolonging stagnation and possible soft tissue injuries
6. No ability to record quantity of calories expended, i.e. heart monitor
“I’m sweating” isn’t an indication of fat burning, it just means your drinking enough water and your hot….that’s it. Using a monitor to check ranges to build recovery into your program as well as document calorie output per type of training session is good data. It will keep you continually improving if you meet or beat each similar workout with one or more calories being burned each time as you get fit.
7. No stretching program/cool down
Post workout a few minutes of stretching your tightest target muscle groups will prevent down time from injury and allow the pooling of waste products in muscles from exercise to be pushed through the system and eliminated mush easier. Research indicates this also will help with delayed on set muscle soreness.
8. Improper diet
The biggest mistake of all is to eat 3000 calories of poor quality fuel and call it food. Not only will you perform less than optimally, but if you only burn a 300 or 400 calories per day and your body needs only 2,000 calories to survive…..the extra calorie consumption will eventually add up to fat gain instead of loss. Have your body fat levels checked to determine how many calories you need for your body and activity level. Then eat the highest quality fuels possible. If it didn’t exist 3,000 years ago, don’t eat it.
Stay ready so you don’t have to get ready. Go lift some heavy stuff, then run, eat, sleep and repeat forever.
Here’s a map to point you in the right direction and in an effort to clear up some confusion, give some solid foundational starting points so you can make some educated choices.
1. Inadequate warm up
When starting out a warm up of a general nature is good to loosen stiff muscles and joints. A five minute whole body dynamic stretch routine allows you to hit all planes of motion with flexion, extension and rotation of torso and lower body. From ankles to neck warms the body nicely and will prevent program ending injuries before you get out of the gate.
2. Session of cardio not long enough
A session of less than 20 minutes isn’t really log enough for the body to figure out what you’re doing. The body’s fuel sources for fat burning might not even start to get tapped into until the 30 minute mark. However, for the newbie or over weight individual building endurance and conditioning the body for work will be the first goal with the lower limit being thirty minutes and building on some days to sixty minutes.
3. Session of cardio not hard enough
The discussion strategy of going hard enough but still allowing you to converse with a cardio partner is one commonly used, however as you become conditioned, a higher intensity will need to be employed to burn fat. Heart rates alternated between 120 and 180 beats per minute using high intensity interval training will give you more bang for your buck and continue to burn fat for another 36 hours post workout research says.
4. Session of cardio not frequent enough
If previous items are not handled well and injuries occur frequently or life causes schedule conflicts, setting up a first thing in the morning strategy is best. Get up, have a coffee shot and hit the road. Then the day can do what ever the day wants to do and you’ve at least gotten “me” time handled and can feel accomplished.
5. Not enough variety.
When doing the same type of workout whether it’s running, swimming or rowing and it happens same time, on same days-a change is needed. Mainly because a lot of repetitive stress injuries occur as the body adapts to that type of training routine. When going from one method of cardio training to another, the body’s ability to adapt to stressors takes much longer while prolonging stagnation and possible soft tissue injuries
6. No ability to record quantity of calories expended, i.e. heart monitor
“I’m sweating” isn’t an indication of fat burning, it just means your drinking enough water and your hot….that’s it. Using a monitor to check ranges to build recovery into your program as well as document calorie output per type of training session is good data. It will keep you continually improving if you meet or beat each similar workout with one or more calories being burned each time as you get fit.
7. No stretching program/cool down
Post workout a few minutes of stretching your tightest target muscle groups will prevent down time from injury and allow the pooling of waste products in muscles from exercise to be pushed through the system and eliminated mush easier. Research indicates this also will help with delayed on set muscle soreness.
8. Improper diet
The biggest mistake of all is to eat 3000 calories of poor quality fuel and call it food. Not only will you perform less than optimally, but if you only burn a 300 or 400 calories per day and your body needs only 2,000 calories to survive…..the extra calorie consumption will eventually add up to fat gain instead of loss. Have your body fat levels checked to determine how many calories you need for your body and activity level. Then eat the highest quality fuels possible. If it didn’t exist 3,000 years ago, don’t eat it.
Stay ready so you don’t have to get ready. Go lift some heavy stuff, then run, eat, sleep and repeat forever.
Saturday, January 10, 2009
3 BIG Secrets for Losing Fat
On any given day you go to the gym and you haven’t been on the gym floor 10 minutes and see someone holding the latest fitness magazine open to a page with the workout some current muscle star is using for a body part.
Then as you turn in every direction, you see somebody doing slow motion cardio talking on a cell phone, someone doing the 1000 reps ab workout or the absolute worst form on just about any exercise you care to mention.
Now this isn’t to slam anybody, but if you’re goal is to really get in shape and drop fat you must pay attention to at least these three basic exercise fundamentals.
1. The primary component for the reduction of fat in the belly area so you can see abdominal muscle is how you choose to eat, not 1000 sit ups or a grape fruit diet. There is an absolute need to balance quantity of food calories coming in with the amount of energy expended going out. At the same time the nutrients you choose should be of the highest quality you can afford.
Real foods, not supplements or the latest fat burner, but whole foods that existed 3,000 years ago before any type of processing, additives or preservatives are added. This isn’t very technical but a great start.
2. When beginning a cardio program and you are a beginner, meaning no experience and have not exercised before, start with a simple 3 day per week routine of 30 minutes. Please make the investment and get a heart rate monitor because the device you grip while doing cardio is not accurate. Any brand that has a chest strap will suffice once it’s properly programmed.
From here look to have a training heart rate that may fluctuate in your 65 -85% max heart rate range during your cardio session. Once you’ve conditioned your body at this level, additional time and days may be added, but try the high intensity intervals first. This strategy will keep your cardio session time down and fat loss results high.
3. The strength training component is also very important because your goal is to build as much muscle as you possible can each time you train. Key here is SAFELY. Have a professional show you correct form. A book or magazine is nice, but most times the interpretation of what we see and then what we look like while we do what we saw is miles apart! Lots of ideas exist with the best type of program you should do are out there, but the goal should match the program.
Meaning, if you want size and strength, then lifting heavier weights in a power lifting or bodybuilding type may be best for you. If you are a specific type of athlete then exercises based on that sports required movement patterns should be the course of action. What ever the choice a training log to document your journey of success and a mentor or coach will ensure injury free continued positive results for your entire fitness career.
www.NakedCommando.com Emile Jarreau Bea Fox co-Founders, M2 Fitness Pros, Long Beach Ca. full body workout for fat loss without weights or equipment. Other industry experts highly endorse and fitness gyms will lie to you about it. An amazing 30 year, time tested, fat loss system of celebrities, NFL athletes and fitness minded.
Then as you turn in every direction, you see somebody doing slow motion cardio talking on a cell phone, someone doing the 1000 reps ab workout or the absolute worst form on just about any exercise you care to mention.
Now this isn’t to slam anybody, but if you’re goal is to really get in shape and drop fat you must pay attention to at least these three basic exercise fundamentals.
1. The primary component for the reduction of fat in the belly area so you can see abdominal muscle is how you choose to eat, not 1000 sit ups or a grape fruit diet. There is an absolute need to balance quantity of food calories coming in with the amount of energy expended going out. At the same time the nutrients you choose should be of the highest quality you can afford.
Real foods, not supplements or the latest fat burner, but whole foods that existed 3,000 years ago before any type of processing, additives or preservatives are added. This isn’t very technical but a great start.
2. When beginning a cardio program and you are a beginner, meaning no experience and have not exercised before, start with a simple 3 day per week routine of 30 minutes. Please make the investment and get a heart rate monitor because the device you grip while doing cardio is not accurate. Any brand that has a chest strap will suffice once it’s properly programmed.
From here look to have a training heart rate that may fluctuate in your 65 -85% max heart rate range during your cardio session. Once you’ve conditioned your body at this level, additional time and days may be added, but try the high intensity intervals first. This strategy will keep your cardio session time down and fat loss results high.
3. The strength training component is also very important because your goal is to build as much muscle as you possible can each time you train. Key here is SAFELY. Have a professional show you correct form. A book or magazine is nice, but most times the interpretation of what we see and then what we look like while we do what we saw is miles apart! Lots of ideas exist with the best type of program you should do are out there, but the goal should match the program.
Meaning, if you want size and strength, then lifting heavier weights in a power lifting or bodybuilding type may be best for you. If you are a specific type of athlete then exercises based on that sports required movement patterns should be the course of action. What ever the choice a training log to document your journey of success and a mentor or coach will ensure injury free continued positive results for your entire fitness career.
www.NakedCommando.com Emile Jarreau Bea Fox co-Founders, M2 Fitness Pros, Long Beach Ca. full body workout for fat loss without weights or equipment. Other industry experts highly endorse and fitness gyms will lie to you about it. An amazing 30 year, time tested, fat loss system of celebrities, NFL athletes and fitness minded.
Friday, January 9, 2009
Advanced Fat Loss Strategies for Advanced Trainees-Elite Commando
After a few years of training most of us get to a place where we start to look around for other options because boredom sets in or we plateau with the changes we want to see.
Some of us do well with same thing, same time every time we train. Not me. Hate it and it’s boring as hell.
Some will advocate only doing this or that because it’s best for a particular goal. That’s referred to as specificity training. Which I agree with……to a point.
If you’re a general fitness trainee and you have no aspirations of being in your little posing trunks on stage or need to jump, run, crush, throw or eat an opponents lunch, then steal their girlfriend or boyfriend away, try these training change ups.
Giants or Monster sets
This is a huge time saver and will set you on fire when it’s time to crank the intensity. This can be accomplished by blending in body weight calisthenic type movements with free weight and machine strength training. Two, three or four movements with super sets between opposing muscle groups done back to back can be challenging, for example a back and chest split. Whole body and upper/lower body splits for time conscious.
1. Dead Lifts-sumo, Bulgarian, standard
2. Push ups-dive bombers or elevated feet
3. Pull ups+ added weight hanging from belt
4. Dips+ added weight hanging from belt
5. Dumbbell row- Barbell or machine row of choice
6. Incline press-Db, BB or machine of choice
7. Pullovers- Db, BB or machine of choice
8. Pec Deck-Db or cable machine
This “Monster” can be done paired in any manor you like or just go down the line, do a set of each and repeat for required sets. For example, pairing exercises1 and 2 with exercises 3 and 4 or exercises 1, 2 and 3 together in a tri-set will speed you through this type of workout.
Each exercise can be done for required reps and sets of your program. Typically 3-4 sets of 8-12 reps are plenty for most people. This can be completed after warm up in one hour or less. Core conditioning can be blended in at the back end of the workout if needed.
If additional time is left over or you’re at a place where you want o drop more fat quickly and you have energy left over, head over to H.I.I.T cardio for 20 minutes.
If you love to train and need variety to keep it fresh, stay posted. Stay ready, so you don’t have to get ready!
MrFatLoss
PS if you need additional bodyweight exercise samples and other crazy training strategies go to www.NakedCommando.com
Some of us do well with same thing, same time every time we train. Not me. Hate it and it’s boring as hell.
Some will advocate only doing this or that because it’s best for a particular goal. That’s referred to as specificity training. Which I agree with……to a point.
If you’re a general fitness trainee and you have no aspirations of being in your little posing trunks on stage or need to jump, run, crush, throw or eat an opponents lunch, then steal their girlfriend or boyfriend away, try these training change ups.
Giants or Monster sets
This is a huge time saver and will set you on fire when it’s time to crank the intensity. This can be accomplished by blending in body weight calisthenic type movements with free weight and machine strength training. Two, three or four movements with super sets between opposing muscle groups done back to back can be challenging, for example a back and chest split. Whole body and upper/lower body splits for time conscious.
1. Dead Lifts-sumo, Bulgarian, standard
2. Push ups-dive bombers or elevated feet
3. Pull ups+ added weight hanging from belt
4. Dips+ added weight hanging from belt
5. Dumbbell row- Barbell or machine row of choice
6. Incline press-Db, BB or machine of choice
7. Pullovers- Db, BB or machine of choice
8. Pec Deck-Db or cable machine
This “Monster” can be done paired in any manor you like or just go down the line, do a set of each and repeat for required sets. For example, pairing exercises1 and 2 with exercises 3 and 4 or exercises 1, 2 and 3 together in a tri-set will speed you through this type of workout.
Each exercise can be done for required reps and sets of your program. Typically 3-4 sets of 8-12 reps are plenty for most people. This can be completed after warm up in one hour or less. Core conditioning can be blended in at the back end of the workout if needed.
If additional time is left over or you’re at a place where you want o drop more fat quickly and you have energy left over, head over to H.I.I.T cardio for 20 minutes.
If you love to train and need variety to keep it fresh, stay posted. Stay ready, so you don’t have to get ready!
MrFatLoss
PS if you need additional bodyweight exercise samples and other crazy training strategies go to www.NakedCommando.com
Wednesday, January 7, 2009
6 Tips to Get the Fat off Fast Naked Commando Style!
Here we are going into the year and everyone is hot on their goals…….today.
But what typically happens is a “cooling off” period when the goal doesn’t happen as fast as we’ve been lead to believe or it’s much harder to accomplish than we thought.
Here’s a quick list of tips that may help to keep you on track past month number one of the New Year and get ripped, lean, or toned in record time.
1. Re focus on your goal.
Set some time aside to determine exactly what you must have in order to feel accomplished with your fitness or fat loss goal. What goal or specific result you want to achieve by a particular date. Less body fat or slimmer waist, maybe more shape in the legs or shoulder…..better looking glutes are always a good bet!
2. Measure it all and record
Get a body fat scale or hire a trainer to get body fat measurements. Take before and after shots from the side, front and back. Measure the circumference of all the major muscle groups for 8 week comparisons. The feed back from these scheduled check ups are very important to fuel your desire to move smarter and faster toward your target.
This is also helpful in determining if you’re on or off course, so if need be, corrections can be made to get you back on track. An increase or decrease adjustment to food intake or work output through strength and cardio training will be suggested here if not on course.
3. Sleep and recovery strategies
Many new fitness enthusiasts are derailed when energy drops and attitude starts to get a little negative. Sometimes looking at getting to bed earlier is an easy remedy. The late night TV viewing habits are a usual cause for not getting enough rest. Finding out “who dunnit” 60 minutes beyond you’re normal shut eye time will not help cutting fat or with building the very important, fat burning muscle tissue we all need to develop.
With a lack of sleep comes a lack of desire to push hard……no push, no changes occur.
The flip side of the coin is plenty of sleep, but then doing too much working out. Trying to correct not doing much exercise in awhile and/or poor eating habits will over work the body to the point until adrenal fatigue sets in and we don’t feel motivated to even think about the gym. Get 8 hours sleep per night and keep program realistic with a coach to assist in assessing possible stumbling block here.
4. Assertiveness training
Sometimes over commitment of time is a challenge and learning to say “No” is an important step in the goal achievement process. It’s not selfishness we’re talking about here, but being realistic in what goals we have and what time we have available to do them in.
If a situation comes up like airport runs, or volunteer work (plug your “I just can’t say no when should” here) and you feel guilty because you said no…..ask yourself where those feelings come from and why you continually lug those bags(feelings) around to use them to derail your success?
Life coaching and business coaches are very helpful here if you need someone to help identify the strong and weak character traits for optimal development of your personal power.
5. How to add 2 hours to a 24 hour day
Look at a lot of the repetitive tasks you have each day or week and see if some of them can be outsourced. From babysitting, laundry, car washing, lawn work, house cleaning, grocery shopping to the business skills that can be taken from your plate and given to someone else with less responsibility or a lower dollar per hour fee for their time than yours. You’ll save time and money reducing stress to free up time so you can relax while you de-stress with a massage or yoga class.
6. Pick a time, gym or workout that fits your needs first, not someone else’s
This is sometime the challenge. A workout that causes less stress and reduces is the goal, but sometimes drive time, parking and changing in a jammed locker room can kill the desire. Then when the gym floor is packed and no equipment or cardio machines are available, your time is wasted waiting around.
Find a gym no more than 15 minutes away from home or work, then get a trainer to help as your buffer if you need to speed through a workout and someone is in a discussion about world issues while leaning on your next workout station. Training in a park or at home sometimes is a good option with bodyweight exercises. They save time and frustration every time!
Start at your level and avoid going with a friend that is more advanced. You slow them down to point they receive no benefit in their allotted exercise time and sometimes you end up getting pushed beyond your ability to the point of injury. If they say they don’t mind, make sure they read above regarding assertiveness training.
But what typically happens is a “cooling off” period when the goal doesn’t happen as fast as we’ve been lead to believe or it’s much harder to accomplish than we thought.
Here’s a quick list of tips that may help to keep you on track past month number one of the New Year and get ripped, lean, or toned in record time.
1. Re focus on your goal.
Set some time aside to determine exactly what you must have in order to feel accomplished with your fitness or fat loss goal. What goal or specific result you want to achieve by a particular date. Less body fat or slimmer waist, maybe more shape in the legs or shoulder…..better looking glutes are always a good bet!
2. Measure it all and record
Get a body fat scale or hire a trainer to get body fat measurements. Take before and after shots from the side, front and back. Measure the circumference of all the major muscle groups for 8 week comparisons. The feed back from these scheduled check ups are very important to fuel your desire to move smarter and faster toward your target.
This is also helpful in determining if you’re on or off course, so if need be, corrections can be made to get you back on track. An increase or decrease adjustment to food intake or work output through strength and cardio training will be suggested here if not on course.
3. Sleep and recovery strategies
Many new fitness enthusiasts are derailed when energy drops and attitude starts to get a little negative. Sometimes looking at getting to bed earlier is an easy remedy. The late night TV viewing habits are a usual cause for not getting enough rest. Finding out “who dunnit” 60 minutes beyond you’re normal shut eye time will not help cutting fat or with building the very important, fat burning muscle tissue we all need to develop.
With a lack of sleep comes a lack of desire to push hard……no push, no changes occur.
The flip side of the coin is plenty of sleep, but then doing too much working out. Trying to correct not doing much exercise in awhile and/or poor eating habits will over work the body to the point until adrenal fatigue sets in and we don’t feel motivated to even think about the gym. Get 8 hours sleep per night and keep program realistic with a coach to assist in assessing possible stumbling block here.
4. Assertiveness training
Sometimes over commitment of time is a challenge and learning to say “No” is an important step in the goal achievement process. It’s not selfishness we’re talking about here, but being realistic in what goals we have and what time we have available to do them in.
If a situation comes up like airport runs, or volunteer work (plug your “I just can’t say no when should” here) and you feel guilty because you said no…..ask yourself where those feelings come from and why you continually lug those bags(feelings) around to use them to derail your success?
Life coaching and business coaches are very helpful here if you need someone to help identify the strong and weak character traits for optimal development of your personal power.
5. How to add 2 hours to a 24 hour day
Look at a lot of the repetitive tasks you have each day or week and see if some of them can be outsourced. From babysitting, laundry, car washing, lawn work, house cleaning, grocery shopping to the business skills that can be taken from your plate and given to someone else with less responsibility or a lower dollar per hour fee for their time than yours. You’ll save time and money reducing stress to free up time so you can relax while you de-stress with a massage or yoga class.
6. Pick a time, gym or workout that fits your needs first, not someone else’s
This is sometime the challenge. A workout that causes less stress and reduces is the goal, but sometimes drive time, parking and changing in a jammed locker room can kill the desire. Then when the gym floor is packed and no equipment or cardio machines are available, your time is wasted waiting around.
Find a gym no more than 15 minutes away from home or work, then get a trainer to help as your buffer if you need to speed through a workout and someone is in a discussion about world issues while leaning on your next workout station. Training in a park or at home sometimes is a good option with bodyweight exercises. They save time and frustration every time!
Start at your level and avoid going with a friend that is more advanced. You slow them down to point they receive no benefit in their allotted exercise time and sometimes you end up getting pushed beyond your ability to the point of injury. If they say they don’t mind, make sure they read above regarding assertiveness training.
Tuesday, January 6, 2009
The Female Athlete Triad: Could You Be At Risk?
One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad.
The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women’s fitness.
It’s important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.
The Three Main Components Of The Female Athlete Triad
The female athlete triad, like the name suggests, is composed of three big factors.
1. Amenorrhea
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.
2. Eating Disorders
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.
3. Osteoporosis
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.
What Causes The Female Athlete Triad
In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn’t once single precipitating factor, but rather, it’s a combination of factors that seem to be at play.
First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.
So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.
The second thing that needs to be looked at is the woman’s overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.
Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.
Why is this? It’s because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.
Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.
So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.
If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.
If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.
If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.
So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelmonte.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.
The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women’s fitness.
It’s important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.
The Three Main Components Of The Female Athlete Triad
The female athlete triad, like the name suggests, is composed of three big factors.
1. Amenorrhea
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.
2. Eating Disorders
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.
3. Osteoporosis
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.
What Causes The Female Athlete Triad
In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn’t once single precipitating factor, but rather, it’s a combination of factors that seem to be at play.
First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.
So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.
The second thing that needs to be looked at is the woman’s overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.
Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.
Why is this? It’s because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.
Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.
So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.
If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.
If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.
If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.
So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelmonte.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.
Friday, January 2, 2009
Amazing Fat Loss Miracle Cure as M2 Fitness Pros Take NAKED COMMANDO Global!
NEWS RELEASE
FOR IMMEDIATE RELEASE
CONTACT: Emile Jarreau 1-800-513-4631
Long Beach, CA- Jan 1, 2009- Fitness Professionals, Emile Jarreau and Bea Fox have received more attention to the workout phenomenon, NAKED COMMANDO System. A full body workout for fat loss without weights or equipment that other industry experts highly endorse and fitness gyms will lie to you about.
Craig Ballantyne, creator of Turbulence Training and author of “Just say No to cardio” asked Jarreau, “Why is this called the Naked Commando?” “This is the real deal! We put this program together almost two decades ago as regular class in Gold’ Gym LBC and it screamed. People loved it! Just your body and a mat. No equipment needed. Hands down it’s the fastest, most effective way to lose fat, build stamina, strengthen and tighten up the whole body. This provides fast fitness results for people that want to look better Naked! You get benefits like these:
1. You can do it anywhere.
2. You need no equipment.
3. You will dramatically improve your strength and power without injury.
4. Fantastic for your body’s natural stabilizers
5. Build your strength, stamina and flexibility throughout the whole body.
6. Helps reduce your back pain.
7. Helps eliminate your neck and shoulder pain.
8. “Triad” to train your whole body in 15 minutes or less.
9. You will see Amazing fat loss!
10. You need NO Gym membership!
Even more, Naked Commando System is available to the public in a digital format, along with an easy to follow workout book with complete photos, videos, audios, email support. The program is also available to the Fitness Professional community to utilize as a part of a total system to enhance the results of all individual’s that personal trainer’s and Group-X instructors teach.
Mr. Jarreau and Bea Fox also work with fully clothed folks as well. Their studio is located in downtown Long Beach on Pine Avenue. Class and service info are also available at M2FitnessPros.com. M2 Fitness Pros is Long Beach’s executive and celebrity training studio. Private services include beginner to advanced conditioning.
www.M2FitnessPros.com Emile Jarreau and Bea Fox co-Founders, M2 Fitness Pros, fitness solutions company, Long Beach Ca. increases results for people interested in saving time and money through customized training, coaching, and consulting. We establish structures and procedures in all facets of the training process, through workshops and individual coaching. Get NakedCommando.com Now more info at 800-513-4631 or e-mail info@m2fitness.com
FOR IMMEDIATE RELEASE
CONTACT: Emile Jarreau 1-800-513-4631
Long Beach, CA- Jan 1, 2009- Fitness Professionals, Emile Jarreau and Bea Fox have received more attention to the workout phenomenon, NAKED COMMANDO System. A full body workout for fat loss without weights or equipment that other industry experts highly endorse and fitness gyms will lie to you about.
Craig Ballantyne, creator of Turbulence Training and author of “Just say No to cardio” asked Jarreau, “Why is this called the Naked Commando?” “This is the real deal! We put this program together almost two decades ago as regular class in Gold’ Gym LBC and it screamed. People loved it! Just your body and a mat. No equipment needed. Hands down it’s the fastest, most effective way to lose fat, build stamina, strengthen and tighten up the whole body. This provides fast fitness results for people that want to look better Naked! You get benefits like these:
1. You can do it anywhere.
2. You need no equipment.
3. You will dramatically improve your strength and power without injury.
4. Fantastic for your body’s natural stabilizers
5. Build your strength, stamina and flexibility throughout the whole body.
6. Helps reduce your back pain.
7. Helps eliminate your neck and shoulder pain.
8. “Triad” to train your whole body in 15 minutes or less.
9. You will see Amazing fat loss!
10. You need NO Gym membership!
Even more, Naked Commando System is available to the public in a digital format, along with an easy to follow workout book with complete photos, videos, audios, email support. The program is also available to the Fitness Professional community to utilize as a part of a total system to enhance the results of all individual’s that personal trainer’s and Group-X instructors teach.
Mr. Jarreau and Bea Fox also work with fully clothed folks as well. Their studio is located in downtown Long Beach on Pine Avenue. Class and service info are also available at M2FitnessPros.com. M2 Fitness Pros is Long Beach’s executive and celebrity training studio. Private services include beginner to advanced conditioning.
www.M2FitnessPros.com Emile Jarreau and Bea Fox co-Founders, M2 Fitness Pros, fitness solutions company, Long Beach Ca. increases results for people interested in saving time and money through customized training, coaching, and consulting. We establish structures and procedures in all facets of the training process, through workshops and individual coaching. Get NakedCommando.com Now more info at 800-513-4631 or e-mail info@m2fitness.com
Thursday, January 1, 2009
New Year's Goals Blah,Blah,Blah!
Yep that's right! I said it. So many people talk all this stuff about getting serious this time for sure....this time I'm gonna do it.
Really? Tell everyone about the goals you have , then put some more skin in the game and pay someone to keep you accountable.
Hire a coach, a trainer, a mentor....someone to keep you on course and call you on your bulls#t.
It's the truth. I've been doing this so long that I really just want to vent and say it like it is. We live in a country where people just want everything handed to the them without the work to achieve it and when it doesn't happen in the 30 minutes it takes to watch a 30 minute sitcom or reality? show the next comment is " I just have to find the right fit or my time didn't really account for what needed to be done or I just didn't plan it well"
Fine. Keep going. Fix,adjust,refocus or whatever you call it. Keep going, don't stop. It gets hard...so what. Its cold, too early, no time. Bullsh#t keep going.Go slow if you must, just keep going.
Stop being a country of whiners and cry babies and get moving. Do what you came to do and get to it.
Oh and one more thing, If you think the government or mom and dad will be there forever to bail you out.....walk away from me at this point or run, I 'm not interested in hearing more dribble.
When the student is really, really ready....the teacher may accept the opportunity to teach you.....or not.
I'm done.
Happy New Year
Really? Tell everyone about the goals you have , then put some more skin in the game and pay someone to keep you accountable.
Hire a coach, a trainer, a mentor....someone to keep you on course and call you on your bulls#t.
It's the truth. I've been doing this so long that I really just want to vent and say it like it is. We live in a country where people just want everything handed to the them without the work to achieve it and when it doesn't happen in the 30 minutes it takes to watch a 30 minute sitcom or reality? show the next comment is " I just have to find the right fit or my time didn't really account for what needed to be done or I just didn't plan it well"
Fine. Keep going. Fix,adjust,refocus or whatever you call it. Keep going, don't stop. It gets hard...so what. Its cold, too early, no time. Bullsh#t keep going.Go slow if you must, just keep going.
Stop being a country of whiners and cry babies and get moving. Do what you came to do and get to it.
Oh and one more thing, If you think the government or mom and dad will be there forever to bail you out.....walk away from me at this point or run, I 'm not interested in hearing more dribble.
When the student is really, really ready....the teacher may accept the opportunity to teach you.....or not.
I'm done.
Happy New Year
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