Yates Performance Training

How To Get Rid Of Loose Skin After Losing Weight

2009-06-26T16:09:00.000-07:00

If you've lost a lot of weight only to be left with loose skin that you can't stand and want to know how to get rid of it without surgery then you'll find some good advice here.

Here's a question I got yesterday from an e-mail.

Q: Hi Kevin, I'm glad you are open to answer my questions. Anyway, I want to ask about stretched skin. I went from 240 to 170 pounds in about a year and a half, resulting in highly stretchable skin and left over stretch marks on my belly and chest. Is it possible to be rid of this problem without plastic surgery? I think I finally hit my plateau...

A: Hi Tom,

Great question. First off, I want to congratulate you for losing all that weight. That takes a huge commitment and lots of hard work.

The skin is amazing in what it can do. In a lot of cases like yours surgery is often recommended but before even considering surgery I’ll try to help you fix this without it.

This ‘loose skin’ is particularly common in people who lose a lot of weight quickly because they lose a lot of water and muscle but not much body fat.

Now, you say you went from 240 to 170 lbs in a year and a half. If I’m correct in my math that’s 70 lbs in 18 months which = approximately 3.9 lbs per month.

That’s not drastic weight loss by any means.

Since your rate of weight loss is perfectly normal I suspect the real culprit isn’t actually loose skin but body fat and here’s why.

Think of your muscles for a minute...

...Now, imagine your muscles are like big, red water balloons. And those water balloons are surrounded by fat cells which take on the appearance of cottage cheese when you carry too much body fat. (That’s where the term ‘cottage cheese thighs’ came from)

Anyway, when you lose weight it can basically come from the loss of water, muscle and/or fat.

If most of the weight loss comes from fat you would see that layer of cottage cheese getting thinner and smaller and if you lost enough of it (the fat) you would see the water balloon underneath (your muscles).

That’s what we know as looking ‘toned’.

On the other hand, let’s say most of your weight loss came from water and muscle.

Then what would happen is the water balloons would get smaller but the layer of cottage cheese would remain virtually unchanged.

So, when you lose mostly water and muscle you look smaller in your overall appearance but still have the same soft spots and you have the appearance of loose skin.

That’s the problem with ‘weight loss’. Simply losing weight isn’t as important as losing body fat and you don’t look the way you really want. And, the latest research shows that excessive body fat poses a more significant risk for cardiovascular disease than body weight.

Now, it is possible to have loose skin that has been stretched beyond its’ capacity to recover, but the skin cells are always shedding and you produce new skin cells all the time. In fact, we lose on average about 1 pound of skin per month even if you don’t see it.

Crazy huh?

So, over time the skin can recover significantly. It just takes a longer time to do so.

Ok, now here’s a way you can determine if this is a body fat issue. Get your body fat tested at a gym/health club in your area.

All you need to do is talk to one of the personal trainers and ask him/her if they would be kind enough to test your body fat at their earliest convenience.

Most trainers at health clubs will be happy to do this at no charge because it’s a chance to meet a potential client (at least that’s what they hope).

A common method of body fat testing is performed with calipers.

The trainer will take a small pinch of skin (it’s painless, but it might tickle a bit) and measure the thickness of it with the calipers. The pinch taken is the body fat underneath the skin that’s being measured.

The common skin fold testing method measures 3 sites on men: the chest (halfway between the nipple and your armpit), the stomach (about 1 inch to the right of your belly button) and the thigh (halfway between the crease at your hip/thigh and your knee).

The combined measurements will determine your body fat percent.

Keep in mind that this isn’t exact but it’s a general ideal. It can be off by 3% up or down or more depending on the accuracy of the tester and equipment used.

But, it’s good enough to give you an idea of where you’re at.

An easier way to do this on your own is to purchase a scale that measures your body weight, body fat, water, muscle and bone.

You can pick these up at stores like Costco or just about any sporting goods store.

You’ll have to call around to find out where you can get one in your area.

But, this scale is easy to do.

Program in your age, height and so on and stand on it without any clothes or socks. It sends a beam though your body and measures body fat.

It works on the premise that muscle is more dense that water and fat and the faster the beam travels the less fat you carry.

The problem with these scales is that they aren’t very accurate. They cannot accurately tell the difference between water and fat which means you can get a higher reading of body fat but it can really be water and vice-versa.

So, what I do is add the water and fat numbers together.

If you see the sum of these numbers going down week to week then you can be pretty sure you’re losing body fat.

Also, you need to use these scales the same way every time. No clothes on, use the bathroom first, don’t eat or drink anything.

I find that first thing in the morning is perfect.

And, only take your weight once per week to ensure consistency. Our water levels can fluctuate by as much as 5 lbs per day. Over the course of a week you’ll have a much better idea of what’s happening.

Now, we can put this all together.

If your body fat percent is higher than 16% this is good news. You can make some big changes with the lose skin by focusing on losing body fat.

Not weight per se, but body fat.

When your body fat percent gets under 12% you’ll start to see your abs and get definition in your muscles.

If this is the case (which I suspect is very possible) a lot of your weight loss came from water and muscle. That’s the not so good news.

Your muscles are calorie burners so the more muscle you have the more calories you burn and the leaner and tighter your body gets.

So, emphasizing a strength training routine that’s focused on adding back some lean muscle is a must. The muscle will also fill you in a bit giving your body shape and tone.

Light Weight Training Does Not Tone Your Trouble Areas

2009-06-26T12:01:00.000-07:00

Have you ever wondered why people who train with light weights all the time never really tone their trouble areas?

If you've been told that you will burn fat and tone your body by lifting soup cans or doing leg lifts, crunches and thigh machines I have some bad news...

...I know nearly every fitness magazine out there promotes this stuff for burning fat and toning up mostly because it sells subscriptions.

Showing photos of skinny fitness models smiling away while performing these exercises sends the message that getting the body you want is fun, comfortable and even easy.

But, as I said before, I'm here to tell you the plain and simple truth.

And the truth is that lifting light weights for more repetitions does not:

* boost your metabolism effectively
* tone your muscles
* tighten your "trouble areas"
* burn many calories
* burn fat off your body

Also, the majority of machines where you sit down and isolate a certain body part are extremely ineffective for fat loss, toning and re-shaping your body.

So, if you want to lose fat, tone your muscles and re-shape your body you're going to have to put in some hard work.

It doesn't mean your workouts can't be fun, but comfortable and easy just aren't going to cut it.

There are 2 key factors that determine whether or not you have a lean, toned body:

1) You must have a low enough level of body fat: Basically, you have body fat that surrounds your internal organs for protection and then you have that unsightly flab that hangs from your upper arms, thighs, butt, hips and your stomach which blurs the visibility of the muscles you have underneath.

So, when you carry too much body fat you cannot see any muscular definition because your muscles are hidden under that thick layer of fat.

2) You must have a sufficient level of muscularity: Even if you have a super-low body fat percent you will not have a toned body with long, lean muscles if you don't develop enough muscle to begin with.

The reason is because once you lose the fat the underlying muscles become visible, but if you don't have enough muscle you'll just look skinny and malnourished.

If you've ever seen one of those super-thin models that look anorexic that's what I'm talking about. They're practically skin and bones.

Ok, so now I'm going to talk about the one word that scares so many people half to death. Now, take a deep breath and relax.

That word is...

...MUSCLE

There I said it.

Actually, muscle isn't something to be feared once you know the truth rather than listening to all the myths about how lifting weights will make you muscle-bound and bulky.

That's just a myth and is absolutely 100% untrue!

The truth is that adding some lean muscle has many benefits such as: you burn more calories, your ability to burn fat increases, you look leaner, your bones become stronger, you can stay athletic, you look and feel stronger.

But, adding muscle does NOT mean bodybuilding.

Just because you lift weights doesn't mean you will turn into Ms. Olympia. The reality is that even if you wanted to have the muscle of a bodybuilder, you wouldn't be able to because it's unrealistic.

Bodybuilders train for hours and hours every week (more time than you have available), they eat more calories in one day than you probably eat in 3 days...

...it takes years of hard, heavy training to develop the kind of muscularity of a bodybuilder, professional bodybuilders are genetically inclined to build a large amount of muscle mass that the majority of people are not capable of...

...most (if not all) professional bodybuilders take large quantities of muscle building drugs to achieve the amount of muscle they carry (yes, even the women).

Ok, so back to lean muscle and burning fat.

It's important to understand the differences in how you perform strength training because the way you train dictates the results you do or do not get. Your body responds specifically to how you train it, what you feed it and how you rest it.

Muscular Endurance: This is the ability of your muscles to perform longer bouts of activity at lower intensity. You can go longer but you don't become stronger nor do you add muscle. This happens because low-intensity, higher repetition work only involves a limited amount of muscle fibers.

And these muscle fibers aren't very capable of increasing their size. So, you don't really develop that lean muscle you need to look toned and to re-shape your body, plus you don't burn many calories either.

Muscular Strength: This is the ability of your muscles to produce high intensity work for shorter periods. This happens because lifting heavier weights activates more muscle fibers. So, you become stronger but cannot go longer, get it?

As an added bonus you activate the muscle fibers that can increase in size which gives you the toned appearance you want.

You also boost your metabolism better which means you're going to burn more calories during and after the workout which also means more fat loss.

This is also a great way to make your bones stronger which can help reduce the risk of osteoporosis.

As you can see, when you simply lift light weights for more repetitions you can improve your muscular endurance but you don't get stronger nor do you improve fat burning effectively.

Stronger muscles become toned muscles so if you want to look lean and toned while completely reshaping your body you are going to have to lift some heavier weights.

Now, before you think I've completely lost my mind hear me out.

When I say "lift some heavier weights" I'm not saying that you have to become the next world record holder in the bench press.

And I'm not saying you need to turn into some Olympic level weightlifter either.

I am simply saying that if you want toned, shapely muscles you need to challenge your body to lift progressively heavier loads.

You don't have to spend hours in the gym to do this either. As a matter of fact, just a couple of these workouts each week with some cardio intervals on your off days is usually enough to do the trick. An excellent program that already has it all done for you is the Body Transformation Success System

You'll be surprised at how effectively you'll burn fat and tone your body.

And once you achieve the level of muscularity you are comfortable with you maintain it.

It doesn't have to be an ongoing thing.

You simply fit the level of muscularity you desire into YOUR goal.

Let's face it.

If you want to lose weight and tone your muscles you have to have the muscle on your body in the first place.

And this is what so many people are deathly afraid of.

They misinterpret that as meaning they need to "bulk-up" but that's not the case.

Now, that you know the truth you can push aside all fears of becoming a muscle bound WWE wrestler.

But, sadly those who fear some intense strength training never end up achieving the body they want.

Those who embrace this truth are the ones who achieve success.

Just look at the bodies of celebrities like Jennifer Garner, Jennifer Lopez and Madonna.

Those women train hard and lift weights on a regular basis, but they aren't bulky.

They have long, lean muscles and that look feminine and sexy.

Until you are ready to accept this truth you'll continue to fall short of your ultimate body goal.

As you can see, once you have the right nutrition and exercise program in place you'll tone your trouble spots quickly and permanently without resorting to dangerous or unhealthy practices.

The Dark Truth About Cardio & The Fat Burning Zone

2009-06-26T11:30:00.000-07:00

If you've been told the most effective way to burn fat is to do cardio in your fat burning zone 3-5 days a week for an hour or so you've been LIED TO...

Another one of the biggest myths is that of the age-old cardio "fat burning zone".

This was made popular ever since research showed that you burn more fat exercising at lower intensities than you do exercising at higher intensities.

So, everyone jumped on the cardio bandwagon.

But, the research failed to include one very important piece to the fat loss puzzle...

...If you burn more fat at lower intensities then why don't all the couch potatoes of the world have lean, toned bodies?

Think about when you go to your local gym/health club and where you see the majority of its members.

They're on the cardio equipment, right?

Now, I'll bet that you can think of quite a few "regulars" there who you see doing cardio all the time in their "fat burning zone" like the little heart rate chart says.

It's almost as if everytime you walk in there they are doing cardio.

Some of them even take their cardio time as an opportunity to read their favorite magazine while they barely raise their heart rate.

Now, I want to ask you something.

Have any of their bodies significantly changed in the past 3 months?

In the past 6 months?

How about in the past year?

Sadly, I'll bet the answer is no.

So, am I here to bash cardio and everyone who does it?

Not at all.

But, I do want to make one point perfectly clear. There are more effective weight loss methods that you can do in half the time of cardio.

A higher percent of fat burned doesn't necessarily mean you burn more calories from fat. Here's an example:

* If you burn 300 calories with 50% from fat = 150 fat calories burned (low intensity exercise-fewer calories burned but higher percent of fat burned)

* If you burn 500 calories with 35% from fat = 175 fat calories burned (higher intensity exercise-more calories burned but lower percent of fat burned)

As you can see the last example using higher intensity exercise uses a lower PERCENTAGE of calories from fat but a higher NUMBER of calories from fat plus more overall calories burned.

And, in the end it's all about how many calories from fat you burn not the percent.

You burn more calories and fat while boosting your metabolism long after your workout is over when you push your intensity up a few notches.

Burn more calories from fat and you get leaner faster.

The main problem with doing day after day of cardio in your "fat burning zone" (aside of the sheer boredom) is that it is only effective for a very short period of time.

Most people experience some fat loss within the first couple months or so, but then the results stop.

This happens due to the body's ability to adapt by becoming more efficient.

And, as your body becomes more efficient it burns fewer calories and less fat. So, as efficiency increases you have to do more cardio to try and lose more fat.

But, if you have to keep doing more and more cardio in your "fat burning zone" to keep getting results, where does it all end?

I've seen many people over the years doing 90 minutes (and longer) 5, 6 even 7 days a week (I made this mistake back in the day when I was struggling with my weight).

And, that was just in an effort to maintain the results they had achieved in the months before!

Because their bodies adapted to the same old cardio routine they weren't expending as much energy anymore and actually ended up gaining some weight back.

Unfortunately, most fitness magazines promote doing "cardio in your fat burning zone 3 to 5 days a week" but they don't tell you the whole story.

Do you really have the time or desire to do that much cardio for the rest of your life?

That's how you end up with repetitive stress injuries to your lower back, knees, hips and ankles. It's just not a realistic approach to losing fat and keeping it off.

After all, nobody likes to lose and gain back the same weight month after month after month.

So, rather than adding more and more long, slow, boring cardio, a more effective method for fat loss is to push the intensity up instead.

A high-intensity workout will boost calorie and fat burning not only while you workout, but for up to 24 hours after your workout.

I don't know about you but I sure like the idea of burning fat while I'm sleeping a whole lot better than going 90 minutes on the treadmill that's for sure.

So, you don't have to be a slave to the gym. You can get a great fat burning workout in a reasonable time frame and stop the boredom once and for all.

In fact, you can get a better workout at home than at the gym without cardio in your fat burning zone using your own body weight or dumbbells as resistance.

When Eating Less & Exercising More = Weight Gain

2009-06-26T11:04:00.000-07:00

If you've read about my weight loss struggles I went through years ago, you'll know that at the time I was doing cardio in my 'fat burning zone' 6 days a week for 90 minutes each session.

But, I still wasn't losing weight...

...And, I ended up gaining back all the weight I had lost up that point.

You see back then I thought that to lose weight I simply had to eat less and exercise more...and so I exercised a lot MORE doing all that cardio.

But, when it didn't work I had to question the 'eat less and exercise more' theory...

...This statement gets so many people in trouble not because it's not true, but because it's only true to a certain extent.

However, when taken to the extreme as so many do the opposite effect happens where you get stuck and can't seem to lose weight no matter how much you exercise or how well you eat.

It's like you have to go to some big extremes to lose a mere pound or two.

You do need a calorie deficit to lose weight and that deficit is created when you burn more calories than you eat...

...But, your body is sensitive to how large of a calorie deficit it is comfortable with.

When you're in a slight energy deficit and with the right training and nutrition program, you can burn fat and lose weight quickly, safely and permanently.

But, when you're in TOO BIG an energy deficit your body kicks in it's built in "survival mechanism" where it desperately tries to conserve energy because it "thinks" you are starving.

Once your survival mechanism kicks in your body does all it can to store fat and burns muscle instead.

This is a bad situation and here's why.

Every pound of lean muscle you have burns somewhere between 15-30 calories per day.

Now, that's for every single pound!

That's a lot of calories your muscles are burning through every day isn't it?

But, every pound of fat you have only burns only 1-3 calories per day.

A huge difference.

So, when you're in a large calorie deficit to the point that your body has gone into "starvation mode" it tries to conserve as much energy as it can.

It does this by holding onto and storing fat because fat doesn't require much energy expenditure compared to muscle.

Remember, you know you're not really starving but your body doesn't know the difference between starving and dieting.

Now, if you're someone who thinks this is acceptable because at least you're losing weight I have some very bad news here.

I mentioned earlier that your muscles burn calories...

...More specifically, your muscles burn fat and when you lose muscle your body burns fewer calories and less fat.

This is why you eventually get stuck at a plateau and the more you cut calories the harder it becomes to lose weight.

This is also why restrictive and/or very low calorie diets don't work.

It's important to feed your body on a regular basis throughout each day with a balanced nutrition plan while maintaining a slight calorie deficit to lose weight.

Your weight loss goals should be focused not on just the weight loss but losing overall body fat.

This way you maintain your lean muscle and keep your metabolism in high gear as you become leaner.

For many, this often means eating a little bit more.

The problem is that most people just cannot accept the fact that eating more quality food and losing body fat actually do not oppose each other.

They go together.

It's like how you keep a fire burning.

If you see the fire in your fireplace getting low and you put a big, huge log on that little flame what happens?

The flame goes out..

...But, if you put a small amount of wood on the flame the keeps burning steadily.

The wood burns easily and efficiently and all you have to do to keep that fire burning is to keep adding small amounts of wood.

Your metabolism is the same way. Think of it as the fire and food as the wood for the fire.

By eating smaller amounts of food frequently throughout the day you keep your metabolism, or your 'fire', burning all day long.

That's the secret for turning your body into a fat burning machine.

All you have to do is give it the fuel it needs.

The Low Carbohydrate Diet Myth Exposed

2009-06-26T10:16:00.000-07:00

About 10 years ago I thought a low carbohydrate diet was my answer to losing the embarrassing amount of belly flab I had...

My first day on the diet I was working as a checker for a major supermarket chain and everything was going as normal as normal could be.

But, about halfway through my shift I started feeling hungry...REALLY HUNGRY!

I tried to ignore it but before long I felt weak and I was beginning to get the shakes.

It finally got so bad that I gave in and grabbed a box of wheat thins and a quart of chocolate milk, made a mad dash into the break room and began stuffing my face as fast as I could.

You see back then I didn't know the truth about carbohydrates and what low carbohydrate diets really do to your metabolism.

Carbohydrates are your body's main source of energy during activities like working out. Your body needs carbohydrates to keep your metabolism up. But, if you read the latest diet books or most fitness magazines you'll often read that you need a lower carbohydrate diet to lose weight.

There is some truth to the 'carbs make you fat' statement but it's very misleading...

...With all the hype telling you to avoid carbohydrates like the plague if you want to lose body fat, what you don't hear is that it's not carbohydrates that make you fat.

There's something else responsible that is the #1 reason for weight gain even if you have the perfect ratio of carbs, protein and fat.

In fact, it's so simple yet so many people fail to account for it and this is the biggest nutrition mistake I have seen in all my years as a fitness professional.

So, what is it?

It's one word...

...Calories

If you're saying "Duh, I know that already", please hear me out. There's a bit more to it.

It doesn't matter if you never eat another carbohydrate in your life.

You will gain weight if you eat more calories than you need, period.

But, a common mistake is trying to stick to a low carbodyrate diet or consuming 'x' grams of protein or maintaining a 'low-fat' diet of sorts while failing to address your daily calorie needs.

So, the first and most important thing you need to do is establish how many calories you need to maintain your current body weight/body composition. This is easy to do with a proper diet and exercise program.

Too many calories = weight gain

Also, it's important to understand the differences in the type of carbohydrates. The carbohydrates you get from sugar sources like soda, candy, flour, most cereals and white bread have the biggest potential to influence weight and body fat gain.

But, it's not just because they're carbohydrates...

...here's the BIG secret.

These sugary carbs also called "simple" carbohydrates cause rapid rises in your blood glucose levels (a.k.a. blood sugar) which then signals your body to release a hormone called insulin to metabolize the blood glucose.

High insulin levels program your body to store fat rather than release it. And to make matters worse, simple carbs get metabolized quickly which often leaves you hungry within an hour or two after you eat.

That's why you get a quick energy surge followed by the crash a couple hours later after eating a high sugar snack.

This up and down hunger pattern creates a hormonal imbalance and causes you to overeat; often craving those sugar loaded foods.

This also helps explain why some people experience "food addictions" because sugar has an almost 'drug-like' power making you crave it over and over (over-eating).

Furthermore, many of these "food addictions" are miraculously "cured" once the diet is cleaned up.

On the other hand, complex carbohydrates from sources like raw oats, whole grains, some fruits and veggies do not cause the rapid rises in blood glucose associated with weight gain. So, the type of carbohydrates you consume is important to consider.

Does this mean you cannot ever eat bread or pasta again?

Absolutely not.

One trick to help avoid the rapid blood sugar surge is to combine your foods properly. That means eating carbohydrates ONLY with a lean source of protein. This helps keep your homone levels better balanced and avoid those intense cravings.

The bottom line is that even on a low-carb diet you will still gain weight if you eat too many calories. It's not just carbohydrates that make you fat.

Carbohydrate Guidelines:

* Consume more calories on intense training days then you normally would on non-training days.This can include carbohydrates which your muscles need. If you get this right the carbs will go into your muscle cells rather than be stored as fat.

You can easily learn how to do this without a low carbohydrate diet in the Body Transformation Success System

* Complex carbohydrates help even out blood glucose levels and give you sustained energy longer which can help control hunger cravings and tendencies to overeat.

The Truth About Weight Loss Diets

2009-06-26T09:11:00.000-07:00

Years ago Judy came to me because she couldn't understand why her weight loss diet wasn't working anymore.

She had lost over 70 pounds but then she hit a plateau and couldn't lose any more weight.

Judy was frustrated because she was burning more calories than she was eating through a combination of diet and exercise and still the scale wasn't showing any changes in her weight.

She was so upset over this that she was about to give up hope...

But, when I asked Judy what her diet looked like she mentioned that she was on a weight loss diet program that had her eating hardly any food and taking a bunch of weight loss pills instead.

Judy thought she had to keep eating less and exercising more to lose weight, but this approach wasn't working.

This is the problem with most weight loss diets.

They restrict one or more nutrients (and calories) that your body needs and it's difficult to stick with. When it comes down to it, your body consists of billions of individual cells miraculously put together to perform specific tasks like burning fat...

And, each of these cells needs enough carbohydrates, protein, fat, water, vitamins, minerals and more to do this.

When you restrict one or more nutrients or when you don't give those little cells of yours enough energy calories they don't work properly.

So, what does this have to do with losing weight? Everything!

Because the cells that make up your muscles burn calories and fat and when those cells of yours aren't functioning at their best, you'll have a difficult, if not impossible time losing weight and shedding that excess body fat from your trouble areas.

This partly explains why most dieters lose a lot of weight yet never really look lean and toned.

They just look like a smaller version of their former self.

This happens due to the loss of mainly water, glycogen and muscle but not much fat. As a result, they still have the same soft spots and trouble areas as before.

What's worse is that they get stuck where they can't lose any more weight. This happens because when you lose muscle your metabolism slows down which means you burn fewer calories than before.

This is a nightmare because if you want to tone up your trouble areas is your goal you need to get rid of the fat on those areas. And, you can't burn that fat if your metabolism is plummeting.

Muscle loss is the reason why most dieters gain back all the weight they lose plus a few extra pounds. They go off the weight loss diet and resume eating like they did before the diet but they haven't accounted for the fact that since they lost muscle they are burning fewer calories than before.

So, eating their previously "normal" diet puts them in a calorie surplus where they are now eating more calories than they are burning which = weight gain.

And it gets worse when after long periods of dieting you feel weak, hungry, irritable, dizzy or light-headed. This is terribly unhealthy and honestly who wants to live the rest of their life like that anyway?

The most successful way to lose weight and keep it off is with a balanced diet of a variety of quality nutrients while staying in a slight calorie deficit.

If the calorie deficit is on the mark you will lose body fat and maintain muscle. But, be careful because if you cut calories too far and go into a huge calorie deficit you may lose some weight, but it will be mostly from water, glycogen and muscle loss which you now know is a no-no for fat loss.

It's not about not eating carbohydrates or consuming large amounts of protein or eating super low-fat, or giving up your favorite foods.

Balance and consistency = long-term health and successful weight loss.

Most weight loss diets are designed to appeal to what most people want.

Fast weight loss, instant results at the expense of your happiness, long-term success and health. Unfortunately, what you aren't told is the long-term negative effects most diets have on your health and your body.

You can see what long-term weight loss diets did to me and what I did to finally overcome my diet disaster and lose 36 lbs

Why Your Knees Hurt Squatting & 3 Alternatives To Keep Your Knees Healthy

2009-05-11T17:22:00.000-07:00

In nearly a decade as a personal trainer I've discovered a huge reason aside from diet and not exercising enough (or at all) that's stopping people just like you from losing weight and getting a lean, toned body.

Performing the right exercises the wrong way.

Now, before you roll your eyes and shout "I already knew that!" let me explain exactly what I mean by this.

I'll use the squat exercise for my example. Squats are a great exercise for burning calories, melting body fat and sculpting lean muscles. But, the problem I see all the time is that most people think the squat is an exercise for your thighs.

They focus so much on using their thigh muscles and eventually end up with knee and lower back pain. Then they tell everyone how squats are "bad for your knees" or something similar.

If you have nagging pain or old injuries that keep rearing their ugly head every time you start working out consistently, running, biking or playing sports on the weekends then you have to start decreasing your activity level until the injury goes away.

But, while you're avoiding activity you can start to put on some pounds. It's a vicious cycle that just repeats itself over and over.

Now, you can avoid this scenario by learning to use the right muscles during exercises. Just like the squat. Did you know that the squat is supposed to work your glutes, hamstrings, quadriceps, abdominals, upper, mid and lower back muscles? All of those in just one movement.

And, that's how you burn more calories while avoiding injuries so you can stay consistent and achieve your weight loss goals.

In the video below I'll show you exactly how to do squats, how to make sure you use the right muscles and how to avoid knee and back pain that most people get when squatting.

After watching the video post me a comment below and let me know what you think and what other information you'd like me to share with you.

Dumbbell Home Workout Routine

2009-05-01T07:42:00.000-07:00

While away on vacation this dumbbell home workout routine not only helped keep my body as lean as when I left but I actually came home a bit leaner.

I filmed it at the hotel gym I used during my stay.

Check it out and leave me a post below to let me know what you think

Carbohydrate Lies Revealed

2009-04-17T15:56:00.000-07:00

If you've been told lies like:

carbohydrates make you fat

you can't eat carbohydrates after 6pm

you should only eat veggies and not "sugary" carbs or starches

eat a high carbohydrate meal 2-3 hours before your workout and immediately after

you need to watch this video.

Healthy Restaurant Review-East Bay Chili's

2009-04-16T14:42:00.000-07:00

This week's east bay healthy restaurant food review will help you eat healthy at east bay restaurants without ruining your fitness program or your health.

My wife and I are leaving for a week's vacation in Anaheim and my clients always think that means I'll have to resort to eating 'bad' foods all the time. But, it's not difficult to find healthy restaurant food when you're away from home.

I always manage to find some clean eating options no matter where I am.

One of my favorite east bay healthy restaurants is Chili's. Now, if you're thinking Chili's is NOT a healthy place to dine out I have some interesting news for you.

Again, I'm not advocating eating out on a daily basis here but I am realistic and I know that from time to time we all enjoy eating at our favorite east bay diners and restaurants.

So, I'm simply trying to help give you some healthy food options for the times you go out to eat. Now, there are food critics who bash Chili's by saying they have no dishes under 1,000 calories, everything is loaded with fat and salt and the list goes on.

But, this isn't the whole truth.

The fact is there Chili's offers some healthy food choices on their menu. You just have to look closely.

For example, their "guiltless grill" section offers 5 or 6 dishes that have less than 400 calories. Here are 4 of them:

Grilled Chicken Sandwich: chicken breast, lettuce, tomato (ask for bbq sauce and no mayo, sauce or cheese)
Calories: 140

Guiltless Grill Buffalo Chicken Sandwich
grilled chicken sandwich with buffalo spicy wing sauce on a whole wheat bun, served with steamed fresh veggies with Parmesan cheese
Calories: 386
Protein: 36
Carb: 46

Guiltless Carne Asada Steak-sirloin steak with Chili's signature carne asada rub, flame-grilled and topped with house-made pico de gallo and a lime wedge
Calories: 371
Fat: 10g
Protein: 46g
Carb: 11g

Chicken Fajita Pita- Fajita marinated chicken, grilled peppers, onions, lettuce, special sauce rolled in a pita
Calories: 450
Fat: 17g
Protein: 43g
Carb: 35g

Another option is to order a higher calorie meal but eat only half and save the other half for another meal.

As you can see, it's not difficult to eat healthy at most east bay restaurants. So, the next time someone tells you they feel like eating healthy east bay restaurant food take them to Chili's and try the one of the guiltless grill options.

If you would like me to review a particular east bay restaurant post your request below. And, don't forget to follow this blog for the latest east bay healthy restaurant food reviews and fitness tips so you can transform your body and achieve optimum health.

East Bay Weight Loss Program Delivers Results Fast

2009-04-07T14:29:00.000-07:00

The tough economy isn't stopping some east bay residents from losing unwanted pounds and inches.

In fact, they've discovered a total body transformation plan they do from their own homes without a gym membership, without resorting to fad diets, without doing long cardio sessions in their fat burning zone, without buying big, expensive home gym equipment

Watch this inspirational video and discover the secret so many east bay residents are using to transform their bodies in less time than it takes to watch their favorite TV show.

5 Body Transformation Secrets That Get Results Fast

2009-04-05T08:59:00.000-07:00

In this 5 part series I'm going to share with you all the secrets that'll help you transform your body as fast as possible. But, I must warn you...If you're looking for the latest fad diet, long, boring cardio workouts in your "fat burning zone" or which machine-based exercises to tone your body you're going to be disappointed.

Because diets, marathon cardio workouts and machine-based exercises are some of the least effective methods to use for transforming your body in record time.

Now, if you want to know the truth about what it takes to accomplish this and get a brand new body quickly and safely keep reading. This is part one.

How Important Is Nutrition?

Some so-called fitness 'experts' will tell you that nutrition is 75%-90% responsible for your results in a fitness program. Now, I don't necessarily subscribe to this theory because I seriously doubt that if you never worked out a day in your life that you'd get 75%-90% of the results you want from nutrition alone. It just won't happen.

But, I do know that nutrition is so important and cannot be neglected. If you eat poorly or too much on a consistent basis you will never get the body you want no matter how much you workout. The fact of the matter is this...you can't out-train a lousy diet, period.

What's More Important, Calories, Carbs, Protein Or Fat?

I can't tell you how many times I discuss diet plans and see some common mistakes that are directly responsible for lack of results. Some of these mistakes are:

1. Counting how many grams of carbohydrates consumed
2. Counting how many grams of protein consumed
3. Counting how many grams of fat consumed
4. Skipping meals
5. Eating too much

Now, I don't have time to go over each of these mistakes in detail but you're probably wondering how some of these are considered mistakes, right?

Let me explain a bit more.

I think we both would agree the 'mistakes' in question are numbers 1-3. I'm going to explain this from a body fat reduction/weight loss goal since this is probably the most common.

Now, if you're already really lean and trying to go from lean to ripped condition then you do need to know your carb, protein and fat ratios.

But, that's not ALL you need to know nor is it the most important part of your nutrition plan. There's something else you must know because without it you can't transform your body even if you have the perfect ratio of carbs, protein and fat.

In fact, it's so simple yet so many people fail to account for it and this is the biggest nutrition mistake I have seen in all my years as a fitness professional.

So, what is this mistake? It's one word...Calories.

Yep, if you don't know how many calories you're consuming per day you have very little chance of getting serious results consistently. Here's why.

If you're trying to change your body like getting super-lean and tightly toned you're going to have to shed some body fat. Now, the only way you're going to be able to accomplish this is by consuming fewer calories than you need to maintain your current body composition.

If you eat more calories than you need you'll end up gaining weight most likely in the form of body fat which is the opposite of what you want to do.

So, even if you're consuming fruits and veggies with lean protein and maybe some healthy fats thrown in there, this sounds like the ideal nutrition plan. But, if you're eating more calories than you need you'll still end up gaining weight (and most likely body fat).

It doesn't matter how 'clean' you eat. You cannot ignore the rule of calories in vs. calories out. But, the mistake most people make is trying to keep carbohydrate intake under control or consuming 'x' grams of protein or maintaining a 'low-fat' diet of sorts.

In other words, it makes little sense to worry about the details such as carbs, protein and fat grams if you're consuming too many calories. So, the most important thing you need to do is establish how many calories you need to maintain your current body weight/body composition.

Once you know that, then you subtract a bit from there, say about 250-500 calories per day (maybe a bit more or less depending on a number of other factors it would take me an entire chapter of a book to address).

That's the most important part of your nutrition plan. Know your calories and if you're making healthy food choices within your required calorie intake the nutrients will work themselves out.

Working on the details while ignoring the basic fundamentals of nutrition will not provide the results you're looking for. Keep a food journal over the next week and write down the calories you consume at each meal. After a week, total all the calories up for each day and divide by the number of days you kept your food journal.

Ex: 7 days of journaling = add calories for 7 days and divide by 7

This will give you your average daily calorie intake. If you lost weight during this time then that's the number of calories you need to consume to keep losing weight for now.

If you maintained your body weight then subtract about 250-500 calories per day and check your results in another week.

This method of knowing your calories is the first thing you're going to need to put in place and you'll be able to really transform your body quickly. From there, it's just a matter of putting a properly designed, results targeted body transformation workout program in place that gets results fast.

Chicken, Red Potatoes & Chicken Apple Sausage Recipe

2009-03-27T10:16:00.000-07:00

Warning: This recipe is seriously addicting!

You can use the regular chicken breasts and veggies that your local grocery store carries but the pesticides used on most fruits and veggies along with the poor diet most chickens are fed is terribly unhealthy.

So, I opt for cage-free, vegetarian fed poultry and eggs as well as organic produce that I find at Whole Foods in San Ramon or Trader Joe's in Danville.

Ingredients:

2 links of Adele’s Chicken Apple Sausage cut into thin slices

2 cage-free, vegetarian fed chicken breasts cut into cubes

8-10 small organic red potatoes (cut into small cubes)

1 organic red bell pepper (chopped)

1 yellow onion (chopped)

2 tbsp olive oil

2 tbsp your favorite seasoning (mesquite flavored works well with this)

Place the potatoes in a big ziplock bag and add the olive oil. Close the bag and work the potatoes around until well coated with olive oil. Add the seasoning and work the potatoes until well coated.

Add potatoes (without the bag!) to a big pot and cook on low. Add the sausage and chicken; stir until well mixed. After 30 minutes add the bell peppers and onion. Cover and cook for about 60 minutes or until potatoes are soft. Stir occasionally.

Makes approximately 6 servings

If you're interested in more healthy delicious recipes like this leave me a comment below

My Secret Power Food At Trader Joe's In Danville

2009-03-21T10:10:00.000-07:00

I had a energy packed power breakfast this morning using an incredibly delicious and nutritious natural peanut butter you can pick up at Trader Joe's.

I like to shop at the Trader Joe's store in Danville because they have a lot of healthy foods I like that keeps my energy up when I'm working out or training clients and won't break my bank account. So, check out my power breakfast:

1 medium sized bagel(any kind)

1 tbsp Trader Joe's Brand Valencia Peanut Butter with Roasted Flaxseeds

1 big red delicious apple

It only takes a couple minutes to make and is really, really good stuff.

Enjoy!

What Weight Loss Reality Shows Aren't Telling You (But You Need To Know)

2009-03-15T12:46:00.000-07:00

Weight loss reality shows are all the rage lately but I'm often left worried when I hear so many people being inspired by them. Let me explain.

It's not that these reality weight loss shows motivate people to start exercising and eating healthy to lose weight that bothers me. It's the fact that so many people think it's realistic to lose 10-20 pounds per week.

And, it's worse when someone loses 2-3 pounds in a week and becomes frustrated thinking "it's not enough". None of these weight loss reality shows talk about the most important part of any weight loss program.

It's not really about the weight. Let me ask you a question.

If you had the perfect body in your opinion, your absolute dream body, would it really matter how much you weigh? The truth is that it wouldn't matter because you would have your idea of the perfect body, right?

So, why are we so focused on losing body weight when there's another bigger part of the weight loss picture that is seldom if ever addressed on reality weight loss programs.

I'm going to share 5 reasons why weight loss reality programs are not always realistic or healthy as a long-term solution to losing weight.

1. High beginning body weights of the participants result in large initial weight losses mainly from losing water. That's right. And, losing water isn't going to tighten and tone your body. You need to lose body fat for that which leads to my next key point.

2. Weight loss reality shows only measure body weight rather than body fat. The goal for any weight loss program should be to focus on losing weight from body fat for several reasons:

losing weight rapidly often occurs mostly from losing water, lean body mass (muscle) and/or glycogen but not necessarily losing body fat.

weight loss from water and muscle loss will eventually slow down your metabolism leading to weight rebound at some point often with some additional pounds as well.

when you lose weight in the form of body fat you look leaner and "toned", your clothes fit better and your body takes on a more proportionately pleasing look

3. Rapid weight loss reality shows have very strict diet guidelines that make it very difficult to stick with permanently. It's just not realistic to eat only 7 calories per pound of your body weight like one popular weight loss show recommends. That's less than 1,000 calories if you weigh under 150 pounds.

This may result in rapid weight loss in the beginning (which is only great for television ratings) mostly from losing water, but it's not effective for a long-term weight loss solution because energy intake is so low it can easily lead to feeling hungry, having poor energy levels, poor workouts from lack of energy, muscle loss, a slower metabolism, mood swings, light-headedness and more undesirable (and possibly unhealthy) consequences.

4. Reality weight loss shows have an entire team of trainers, dietitians, doctors, teammates as well as a national audience and lots of prize money as a motivator. But, I am very skeptical as to how effective this is to keep someone motivated after the show is over and they return home to their family and have a job as well as other obligations and commitments to consider. There's no more teammates, trainers or money as motivation.

5. Something you don't see on weight loss reality shows is the amount of training the participants perform. They often workout up to 6 days a week of 60 minute cardio sessions and that's not all. They are also required to perform resistance training workouts in addition. That's just too many hours of intense training that is practically guaranteed to result in over training and injuries.

If you don't believe me just look at the injuries that start to accumulate over the course of a very popular weight loss reality show.

Healthy and long-term weight loss isn't losing 10 to 20 or more pounds a week. That's absolutely unrealistic and not a long-term weight loss solution.

And, weight loss reality shows fail to mention this which is disappointing. Any healthy and long-term weight loss program should emphasize the most important piece of the puzzle which is to lose body fat not just weight.

Body fat is the real health issue not just body weight, but unfortunately weight loss reality shows don't mention this nor do they measure it week to week.

What we need is a more realistic approach to losing weight and keeping it off by losing body fat without the obsession with how much we weigh.

Short-term approaches of rapid weight loss may be entertaining to watch but just aren't the answer to a long-term problem.

5 Lessons I've Learned As A Home Personal Trainer

2009-03-13T13:47:00.000-07:00

Nearly 10 years ago I became a personal trainer and ever since then I've been training and "torturing" my clients with what some of them call my "evil training methods".

But, being a home personal trainer for the east bay has taught me some very valuable lessons. Here are 5 of them:

1. 30 seconds is a lot longer than it seems- Sure it doesn't sound like much but when you're holding a push-up position 30 seconds suddenly seems like eternity. Talk about living in the moment.

2. You don't need a gym membership or expensive equipment to get maximum results- I think that most of the machines in gyms and health clubs are a complete waste of time to use because they're not very effective. What you gain in comfort from most machines you lose in results.

You can do bent over rows, shoulder presses, squats, deadlifts, push-ups, pull-ups, lunges and so many other exercises with a pair of light weight dumbbells or your own body weight.

3. You have all the equipment you need to achieve your fitness goals whether you realize it or not-You're not just limited to using dumbbells or your own body weight. You've got exercise equipment you can use that you probably didn't even realize.

Try flipping a car tire across your backyard, doing squats or lunges with a can of paint in each hand (just make sure they have handles or else things could get very messy) or step-ups on a bench.

4. The neighbors don't call the cops on me when my clients scream "You're killing me!" during a set of push-pull squats-Need I say more?

5. Squats still hurt like hell-I don't care if you do them in a gym, your backyard or your garage, squats have no mercy. I guess that's why almost everyone hates them so much. But, if you want a rear-end you can bounce a quarter off of they get the job done very effectively.

I'm sure I've learned more but these 5 are the ones that stood out for now.

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Leave me a comment below and give me your feedback on this article.

15-Minute Home Workout Routine

2009-03-11T16:38:00.000-07:00

Here's a quick 15-minute home workout routine that'll get rid of that flabby gut, trim those love handles and banish embarrassing "man boobs"

How To Get Slim Thighs In 15 Minutes

2009-03-10T16:35:00.000-07:00

Want to know how to get slim thighs and a firm butt in just 15 minutes?

Watch the video below for simple yet effective thigh slimming, butt firming routine you can easily do without a gym:

And be sure to follow this blog by clicking the "follow" link on the right hand side of this page.

If you live in the East Bay, California and are interested in a personalized home workout program to get slim thighs and lose unwanted pounds fast you'll want to see this

My 30 MinuteTotal Body Workout

2009-03-05T14:07:00.000-08:00

I'm going to make this quick today so I'll just share with you my 30 minute total body workout routine. This workout will completely invigorate your entire body while boosting your metabolism big time.

Elbows In Pockets x 10 reps x 3 sets

Prone Iso-Abdominal x 10 reps x 2 sets

Perform the 2 exercises above in a circuit then move on...

Seated Twists x 10 reps x 3 sets

Push-Up Hold Rows x 10 reps per side x 2 sets

Perform the 2 exercises above in a circuit then move on...

Dumbbell Standing "T" Fly x 10 reps x 3 sets (note: simply do these standing with one dumbbell in each hand)

Medicine Ball Push-Pull Squat x 20 reps x 2 sets

Perform the 2 exercises above in a circuit before moving on...

Use either a barbell or dumbbells for the following circuit:

-Squat x 5 reps-Perform at a controlled speed
-Drop Squat x 5 reps-From standing position drop into the bottom position of a squat as fast as possible without sacrificing proper form and safety. Catch yourself at the bottom and hold 2 seconds before standing back up
-Squat Press x 5 reps -Slowly squat to about half-squat position; hold 2 seconds then explosively drive up using the hips while pressing the bar or dumbbells straight overhead. This should occur as one movement and not in segments
-Pull-Ups x 10 reps-Perform at a controlled speed

Advanced Level(training consistently for over 12 months): Complete 5 rounds in your fastest time
Intermediate Level(training consistently for 6-12 months): Complete 4 rounds in your fastest time
Beginner Level(training consistently for 3-6 months): Complete 3 rounds in your fastest time *NOTE: Beginner level should use dumbbells only

Post your time below and leave me your comments. By the way, if you're not following this blog you're missing out on too much information to help you achieve your fitness goals faster than anything else you've probably tried.

Follow by simply clicking on the "follow" box on the right hand side of this page. Scroll up a bit until you find it.

7 Reasons Why Your Workouts Aren't Working

2009-03-02T13:25:00.000-08:00

"I've been eating right and exercising but my workouts aren't working"...If this sounds somewhat familiar to you then you'll want to keep reading.

It's already 2 months into the new year which is often the time when about 97% give up on their new years resolutions. I'm going to share 7 reasons why you're not getting the results you want from your workout routine and how to fix each one so you can get on the fast track to achieving your fitness goals for the new year.

Not all need to apply to you, but each one that does makes it harder for you to achieve your fitness goals.

7 Reasons Why Your Workouts Aren't Working:

1. You're doing too much cardio in your "fat burning zone"- If you're trying to lose weight, inches and stubborn body fat then your goal is to burn as many calories as you can in a 24 hour period. So, why is it that we fall for the "fat burning zone" myth?

I'll admit there are some benefits to doing some cardio in your "fat burning zone" but if you think about it, the more of this type of cardio you do, the more efficient your body becomes and the fewer calories it burns.

That's the opposite of what you're trying to do isn't it?

Instead, performing higher intensity intervals and full-body resistance training workouts can burn more calories both during and after the workout.

2. You're doing resistance training using light weights and lots of repetitions- There is this old myth about how light weight exercises can help tone and sculpt lean muscles and that if you lift heavier weights you'll develop big "bulky" muscles. All of this is absolute nonsense!

The plain and simple truth is that if you don't challenge your muscles to work harder then they're used to your body will more easily burn muscle rather than fat for energy.

The more lean muscle you have the more calories you burn and the leaner you become and vice-versa. If you burn muscle you're going to ultimately slow down your metabolism making it easier for you to gain body fat.

Instead, perform resistance training using weights that challenge you in the 8-10 rep range and don't be afraid to push the intensity up several notches. You won't "bulk up" but you will develop those lean muscles you've always wanted.

3. You're doing the same routine- After a couple of weeks your body gets used to the same routine and adapts by expending less energy which makes it harder to change your body.

Instead, change up your routine every time you workout. Change the exercises, order of exercises, reps, loads lifted, rest periods, etc...

4. You're focusing on how much weight you lose- This is one of the biggest mistakes I see people make on a daily basis. Let me ask you this...If you had the body like you see on an anatomy chart would you care how much you weigh?

Your body weight doesn't tell you how much fat you have on your body. So, you can lose weight by losing lots of muscle and still not look the way you want or fit into the clothes you want.

Instead, start placing emphasis on losing body fat rather than weight. As you lose the fat your body will start getting leaner and looking toned.

5. You're not eating enough carbohydrates- The assumption that you have to go on some low carbohydrate diet of some kind isn't necessary and can actually stop you from getting the results you want from your workouts.

Your muscles need carbohydrates as a prime energy source during activity. When you restrict carbohydrates too much your body will begin to shift toward burning more fat but only for a short period of time.

As you continue, your body will begin to burn more muscle than fat which is a disaster.

Instead, try consuming carbohydrates from fruits, veggies and whole grains. Only limit the sugar carbs like candy, soda, chips, processed and refined food products.

6. You're not eating enough fats- It's not only carbs that you need but fats too. But, the important thing is what kind of fats you eat.

Fats that you find in fast food products like pizza, burgers and french fries and also in doughnuts and ice cream aren't exactly the best ones to help you reach your fitness goals not just because they're unhealthy, but because they are easy to over eat.

They contain more than twice the calories per serving versus carbohydrates and protein.

Instead, include some fats in each meal from fish oil, flaxseed oil, ground flaxseed, salmon, olive oil (uncooked) or raw nuts.

7. You're eating too much- The problem with obesity in America isn't because we eat carbohydrates or fat, it's because we eat too much period! The bottom line is that if you eat more calories than you burn you're gonna gain weight no matter what.

Instead, try keeping track of what you eat for 5 days in a food journal. Then add up the total calories and divide that number by 5.

At the end of the 5 days weigh yourself. If your body weight is the same then you know how many calories you need per day to maintain your current weight. If you gained weight you're over eating.

Make slight adjustments as needed to reach your desired fitness goal. For example, if you want to lose weight and you gained a pound in the last 5 days you'll need to reduce the number of calories you consume each day by say, 300-500.

There's 7 reasons why your workouts aren't working. Fix 'em and watch how quickly you start to see results.

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Feel free to post your comments below.

30-Minute Sprint Workout For Fat Loss

2009-02-25T14:03:00.000-08:00

My days are extremely busy leaving me with little spare-time before picking up my daughter for the evening. On weekdays, my in laws watch my daughter which gives me some "time out".

So, during my brief "time out" from watching my 18-month old I'm often left with the challenge of getting in a mega fat burning workout in about 30 minutes.

To be honest, you can lose weight, body fat and inches with high-intensity workouts like this 30-minute sprint session I performed today. Throw in a couple of full-body resistance training workouts during the week and you've got a full week of 30-minute fat burning workouts that produce quick results and don't take up your entire day.

Here's the 30-minute sprint workout for fat loss:

--5 minutes of progressive speed walking (ex: 1 min @ each: 3.5mph, 3.7mph, 3.9mph, 4.1mph, 4.3mph)

--1 minute at 80%-90% of your maximum speed (ex: 10.0mph)
--2 minutes walking at about 60% of your maximum speed (ex: 3.5mph)

--repeat this cycle 5 times

--5 minutes of regressive speed walking (ex: 1 min @ each: 3.5mph, 3.0mph, 2.5mph, 2.0mph)

--5 minutes of stretching for the hamstrings, quadriceps, hip flexors, calves, lower back and any other tight areas.

And that's it. 30 minutes of sprint intervals that will boost your metabolism and melt pounds and inches off of your body quickly.

Give it a shot and post your comments below.

My Bodyweight 300 Abs Workout

2009-02-21T10:35:00.000-08:00

If you've seen the movie 300 you've noticed the ripped abs of all the actors in the film. Since then it seems everyone is looking for a 300 abs workout to get sexy six pack abs.

So, I've put together a simple (but not easy) bodyweight 300 abdominal workout you can do without having to go to the gym. If you've got a bit of open space you can do the entire workout at home.

The workout works well if you have a 4-6 pound medicine ball, but if not, simply use your own bodyweight as instructed below each photo description.

300 Abs Workout Guidelines:

The goal of the 300 abs workout is to complete each exercise in the order shown which is called a "circuit". You will complete 5 circuits totaling 300 repetitions for the entire workout.

Ball Raise-March Combo-keep your lower back pressed into the floor at all times during this exercise and you'll really feel your abs burn. This is one of the best ab exercises you can do

Do your best to complete 10 repetitions each leg (20 total). If you don't have a medicine ball then simply perform the exercise using your arms as resistance.

Push-Up Rows-keeps your hips stable at all times. Do not allow them to move at all. Pull your hand "through your chest" using your shoulder blades by pulling them down and back as if pinching your spine. This is an extremely effective ab exercise

Try to complete 10 repetitions for each side (20 total)

Side Toe Touch Lunges (with Medicine ball)-I'll bet your thinking this isn't an ab exercise, but if you really concentrate on using your abdominal muscles you'll not only feel your abs working but you'll also get a phenomenal butt and thigh workout as well. Be sure to get your butt down and keep your chest up as you lunge. Do not simply bend over at the waist. You've really got to lower your hips and bend your knee. Try it and see

Alternate left and right sides with each repetition. Perform 10 repetitions for each side (20 total). If you don't have a medicine ball then perform the exercise by touching your toes with your opposite hand (ex: right leg lunge touch toes with left fingertips).

If you really want the ultimate challenge try using a stopwatch and time yourself to see how quickly you can complete this 300 ab workout.

Try it and let me know how it worked for you by leaving a comment below.

My Last 10 Pounds Nightmare

2009-02-18T12:38:00.000-08:00

Lately, I've been watching a new show called "The Last 10 Pounds Boot Camp" where a former NFL player turned personal trainer gets 4 weeks to help someone lose 10 pounds.

I have to admit, this guy has some pretty cool outdoor workouts and it's pretty entertaining stuff. But, the one drawback about the workout plan is the amount of time the person has to spend in the gym to lose the last 10 pounds.

We're talking over 9 hours a week, six times per week in most cases. Now, I'm not trying to criticize any fitness professional who is doing their best to help their clients achieve the results they want.

But, the problem I see is that this is more of a short-term approach to losing 10 lbs. I say short-term because most people don't have 9 or more hours a week and six days to spend in the gym. That's 1 1/2 hours each session.

It reminds me of my own last 10 pounds nightmare I experienced about 6 years ago. I was working 3 jobs at the time while trying to make a name for myself in the fitness industry until one day it hit me.

I looked at myself in the mirror and realized I had really let myself go. I was so busy working that I was missing workouts and not being too smart about my nutrition. I stood there in disbelief and 36 pounds fatter.

So, I decided to make the time to workout and lose the weight. I committed to 5 workouts a week consisting of strength training and (I hate this word) cardio.

But, it wasn't so bad. I ate properly and within 90 days had lost nearly 25 lbs. And then, I hit the inevitable plateau and couldn't drop anymore weight. So, I fell victim to the false belief that most people also fall for. I added more cardio.

I figured if a little cardio did the trick up to this point, I'd certainly lose 10 lbs by doing even more. Instead of 5 days a week in the gym for an hour each workout I upped it to 90 minutes.

The results astounded me.

I still had those last 10 pounds to lose. The additional cardio didn't work and I was again stuck. So, I added another workout each week totaling 6 days a week, 90 minutes each. I switched to 2 days of resistance training and 4 days of cardio.

I lost a pound or two but was completely frustrated at the amount of work I was putting in to drop my last 10 pounds compared to the lack of results I was getting. At this point I had constant pain in my left hip and my right knee. I had also reduced my food intake pretty dramatically which I mistakenly thought would get faster results.

After all, I was eating less and exercising more which is what most fitness magazines and exercise "gurus" recommend.

But, I only ended up feeling hungry, tired, irritable, miserable, you get the idea.

I knew in my heart, I couldn't keep up with this pace for the rest of my life and I felt there had to be a more realistic approach that would allow me to lose the last 10 lbs without spending every waking hour in the gym.

I ended up burned out and started gaining back the weight I lost. So, I decided I would figure out a more realistic approach to losing weight and keeping it off.

It took some time (and a lot of frustration) but I did find the answer and it's probably going to come as a shock to you when I tell you what I did to once again lose the weight I gained back and shed those final 10 pounds.

I cut my workouts down to 3 days per week of 45-minute resistance training sessions and increased my food intake by consuming a good 500 extra calories each day. And guess what happened?

I began shedding the weight and lost my last 10 pounds even though I was exercising less and eating more! And, gradually my hip and knee pain went away.

That's the complete opposite of everything you read and hear about how to lose weight isn't it? But, it's true.

When you do too much cardio your body begins to break down muscle for energy and starts to hold onto fat. You can lose some weight, but you don't look lean and toned, just a bit smaller with the same soft spots and trouble areas as before.

And your muscles burn calories, so as you lose muscle you burn fewer calories over time which is why you get stuck and start to gain back the weight you lost. Then you have to add more cardio just to lose the little bit of weight you gained back.

Adding more and more cardio isn't the answer.

Resistance training programs your body to maintain or increase lean muscle so you burn more calories and lose body fat. But, most people make the mistake of doing too much cardio without seeing the results they want.

So, whether you're trying to lose 15, 30, or those last 10 pounds you'll get better results faster by performing a few higher intensity resistance training workouts rather than doing more cardio.

Leave me a comment below and tell me your thoughts on this article.

Healthy, Delicious N' Easy Organic Chicken Recipe

2009-02-12T13:18:00.001-08:00

If you're looking for a healthy, delicious organic chicken recipe that's simple to make then you'll love my chicken pasta with shiitake mushroom gravy I made up last night with all organic ingredients. All you need is a crock pot and 3 ingredients you can find at your local Whole Foods Supermarket.

Ingredients (you can use your favorite brand, but I personally love these best):

1-15 oz jar 365 organic shiitake mushroom vegetarian gravy
1 serving bionature organic tagliatelle egg pasta (this stuff is incredible)
2 organic chicken breasts (cut into thin slices)

Instructions:

Place sliced organic chicken breasts into crock pot and cover with the shiitake mushroom gravy. Stir well.

Cook for about 3-4 hours (then set on warm if you're not going to eat yet)

When you're ready to eat get a separate pot and boil 2 servings of the organic egg pasta for 5-8 mins or until done.

Drain pasta

Put one serving of organic pasta on a plate and top with 1/4-1/2 of the organic chicken and shiitake mushroom gravy.

Makes 2-3 servings depending on how much you eat. ;)

Enjoy!

Post your comments here on my blog and let me know how you like it.

The Problem With Portion Control Diets & Weight Loss

2009-02-06T14:03:00.000-08:00

If you're trying to lose weight chances are you've tried a portion control diet of some kind at least once. One of the key reasons for portion control diets is because studies have shown that Americans drastically underestimate how many calories they consume per day.

Most Americans consume far more calories than they actually need and this is one of the reasons why we have such an alarming rate of obesity.

A portion controlled diet can help reduce the number of calories consumed and lead to weight loss. However, there is a problem with portion control diets that creators of these diets never tell you about.

Controlling portions is a key to successful weight loss but not all portions are equal. Two equal sized portions of food may not contain the same number of calories.

For example, 1 slice of papa murphy's de-lite meat pizza contains 190 calories while the same serving of their de-lite veggie pizza contains 150 calories (why do I have pizza on my mind?). Same portion size but not the same number of calories.

That's a problem with focusing soley on portion control rather than considering the calories consumed. In the end, calories consumed versus calories burned determines whether or not you lose weight.

There's just no way around this whether you believe in it or not.

Even if you never eat another carbohydrate in your life you will gain weight if you eat too many calories regardless if you eat protein, fat or ideal portion sizes.

Most people end up making weight loss into rocket science when it's a very simple concept. They try to eat proper portion sized meals, eliminate or reduce carbohydrates, stop eating fat, starve themselves, go on grapefruit diets or try many other fad diets.

But, what is often misunderstood is the fact that consuming more calories than you burn results in weight gain. I'm not saying you don't need to pay attention to nutrients or portion sizes, you just don't need to complicate things so much.

The reason why low-carbohydrate diets work initially is because they trick you into eating fewer calories than you did when eating carbs. Sure you can eat all the other foods you want, but they do have certain rules that ensure a calorie deficit is achieved whether they tell you or not.

Weight loss or weight gain always comes down to the calories in the end. And, that's the reason why portion controlled diets can work. If you take a person who constantly eats more calories than he needs and you make his meals into smaller portions he's going to lose weight because he's eating fewer calories than he did on his normal diet. Again, it's the calories consumed that's responsible.

So, does this mean you have to write down every single calorie you eat for the rest of your life? Not if you don't want to (and who does anyway?)

It just requires a bit of planning as does a portion control diet. Once you know how many calories you must consume to maintain your current bodyweight you need to subtract enough calories from that number to create an energy deficit required to lose weight.

So, if you will lose weight consuming 1,500 calories per day then simply divide that number up into 4 or 5 meals. That's 300 calories per meal if you eat 5 meals each day. You don't have to write down the calories once you know how to approximate how many you're eating per meal.

I find it interesting that most people do not "have the time" to count calories yet they spend twice the amount of time counting how many grams of carbohydrates, protein and fat they consume.

Personally, I find calorie counting much easier (and less of a headache)than obsessing over grams of this and that. Unless you're getting super-lean for a bodybuilding or fitness competition of some kind you don't need to worry about the details.

Let me put it this way, the details will never give you the results you want without the fundamentals firmly in place. In other words, the grams of this and that are meaningless and won't help you lose weight if you are overeating.

Now, you don't have to write down calories but you do need a basic understanding of calorie counting. One way to do this is to purchase a small book that contains the calories of all kinds of different foods.

I recommend an easier alternative using a great online resource called Diet Facts.com. There you can find the calories and nutrition facts for just about any restaurant or food you can imagine.

It's free to use. Bookmark it so you can refer to it often.

It takes some time to learn how to "eyeball" the calories you consume but the time you invest in learning it will pay long-term dividends in helping you lose weight and keep it off.

The point to all of this is to help simplify the confusion of losing weight. While portion control is important, counting calories consumed is what matters most.

Please leave me your comments below.

What You Need To Know Before Buying A Treadmill

2009-02-04T11:35:00.000-08:00

Before you invest all the money it takes to buy a treadmill you want to know exactly what to look for. Here are some helpful tips to consider before buying a treadmill.

What is your budget? If you're looking for something cheap keep in mind that you get what you pay for. Buying a cheap treadmill may save you some money up front but can cost you down the road if you buy a treadmill that ends up with major problems and doesn't last.

How much space do you have? The last thing you want to do is purchase a treadmill that takes up too much space or worse; doesn't fit in the space you have.

Treadmill tip: belt size = 60 inches long x 20 inches wide = comfortable for me at 5 ft 10 in. This is also good if you're going to run on your treadmill.

Do you need a fold-up treadmill? If your treadmill is going to be used in a space where people are usually around like your living room then consider buying a fold-up treadmill that you can remove after your workouts.

What is your goal?
-running = you'll need a longer and wider belt and better shock absorption
-hiking or uphill= you'll enjoy a treadmill that offers more variety of program options

how much weight is going to be on your treadmill? The heavier the person, the more wear and tear that can occur. Also, how often you and others use it will determine wear and tear.

Does the treadmill have a built in HR monitor?
-sometimes these can be inaccurate so I recommended purchasing a heart rate monitor that is compatible with the treadmill you buy. Polar brand monitors are compatible with many treadmills, but be sure to ask who you buy your treadmill from to be sure.

Also, a heart rate monitor makes it easier than stopping and checking your pulse every few minutes which takes a long time to do and can slow down your workout.

Does the treadmill have consoles for water, i-pod, etc...? These come in handy.

What features does the treadmill offer? what kind of workouts will be performed? how much variety do you want?

Display- calories burned (doesn't acct for post exercise or fitness level), heart rate, distance, etc... Is this information important to you?

Check for quality motor- a 5-hp motor is typically best.

Noise- Consider if you're going to use the treadmill while watching TV or listening to the radio. AC motors are noisier and use more power where as a DC motor is much quieter and uses less power. AC motors use more energy and can also skyrocket your energy bill.

Consider injuries- Do you have low back, hip, knee, foot or ankle pain? If so, you may need to reconsider buying a treadmill and opt instead for an elliptical trainer or stationary bike.
-These can help save your joints and decrease pain
-Elliptical trainers and bikes has just as many programs and features as treadmill without the impact

How fast can the treadmill go? if you're doing interval sprints you want to buy a treadmill that goes up to at least 10mph.

If walking you probably won't need more than 6 mph.

Warranty- Only purchase a treadmill that has at least 5 years. Lifetime costs more but is best if you can afford it. Know what's covered labor, parts, frame, motor,
belt are things to consider.

Frame- Heavier and sturdier is more difficult to move but will last longer. So, if you buy a heavy treadmill you'll want to put it in a place where you won't have to move it. Look for high alloy steel or heavy aluminum.

Test- Make sure the treadmill feels sturdy when you use it, not shaky or wobbly.

Buying used treadmills- Be careful of buying a used treadmill unless you know:

-why it's being sold- not being used or is something wrong with it
-who used it-the more users the more wear and tear it can cause
-how long was it used- the longer it was used the more wear and tear
-was it ever serviced and for what and how often- a good treadmill will not need to be serviced very often.
-A record of many services may indicate a bad treadmill
-was it properly maintained- how does it sound when it runs? smooth and quiet probably means it's been properly
-lubricated and maintained. is it clean or covered with dust and dirty? if so, it's probably not a good investment

many people buy a treadmill but never use it. This is ideal to buy.

As you can see there are many things to consider before buying a treadmill. But, these tips can help you invest wisely.

Fat Burning Zone Versus Cardio Zone: Which Is Better For Burning Fat?

2009-01-27T15:08:00.000-08:00

It's the ultimate battle for supremacy. Fat burning zone versus cardio zone. I call it the great cardio controversy.

Unfortunately, this controversy seems to only cause confusion about the best way to burn fat. Hopefully, I'll clear up the confusion once and for all.

You've probably heard or read that you burn more fat doing cardio in your fat burning zone.

You also have probably heard that exercising in your cardio zone burns less fat.

If you look a bit deeper at the fat burning zone versus cardio zone debate you may be surprised.

The fat burning zone was popularized in the 1980's after it was discovered that low to moderate intensity continuous exercise burns most of the calories from fat. This is true.

When you exercise at higher intensities you enter the cardio zone. In the cardio zone you burn a lower percent of calories from fat and most of the calories burned are from glycogen (which are just carbohydrates that have been converted into a useable form of energy).

Did you know that while you are sitting on the sofa watching your favorite tv show about 70% of the calories you're burning come from fat? This is also true.

But, if this is true why can't you simply sit in bed all day watching soap operas and get a lean and toned body?

Obviously, there's much more to this.

You see, there's a difference between burning a higher percent of calories from fat versus burning a higher number of calories from fat.

For example, a person weighing 175 lbs who walks on the treadmill at 3.5 miles-per-hour for 30 minutes will burn about 150 calories. Let's assume the
intensity is low to moderate (fat burning zone). Approximately 50% of the calories burned will come from fat which = 75 calories from fat.

Now, if the same person were to run at a 6.0 miles-per-hour pace for 30 minutes she will burn about 300 calories. Lets' assume the intensity is
moderate to high (cardio zone). Approximately 30% of the calories burned will come from fat which = 90 calories from fat.

Do you see what happened? Although the cardio zone burns only about 30% of calories from fat it burns a higher NUMBER of calories from fat.

Also, exercising at higher intensities creates what is commonly known as the "after burn" where your body continues to burn calories at a higher rate
than normal. And, this is the big goal. To burn more calories over a 24 hour period rather than just the 1 hour you exercise.

And, the best way of all to burn a very high number of calories overall is from resistance training.

Did you know that an intense resistance training workout can burn about 500 calories? And, that's not including the number of calories you'll continue
to burn after the workout. Imagine how lean your body can be if you stuck to 3 resistance training workouts each week.

And resistance training workouts are exclusively performed in your cardio zone. Nevertheless, they are the most effective way to get a lean and well defined body.

If you don't believe me look at professional athletes like sprinters, pro football linebackers, running backs, wide receivers and quarterbacks. They're all muscular and lean and none of them rely on doing cardio in their "fat burning zone".

Have you ever seen a fat sprinter? Not on your life.

So, if you've been a victim of the "fat burning zone" myth, then you are hereby free to venture out into the cardio zone and start losing fat and
getting the body you want.

One Trick To Lose Belly Fat For Good

2009-01-26T13:27:00.000-08:00

Contrary to popular belief, you'll never lose belly fat using traditional ab exercises like crunches, sit-ups, leg raises, torso twists, side bends or the ab machines at most gyms because they:

* Do not boost your metabolism
* Do not effectively work all of your stomach muscles
* Do not get your tummy flat
* Do not burn many calories
* Do not burn stomach fat or tone your trouble areas
* Take too much time to do

In fact, most traditional ab exercises are some of the LEAST EFFECTIVE ways to reduce belly fat and burn those love handles. If you want to lose stomach fat I've got one simple trick that'll do the trick.

Push the intensity of your workouts up by perform exercises that make you use more muscles. Try doing these:

Stability ball jackknife- Pull the ball toward your chest and return without allowing your lower back to hyperextend.

Dumbbell Arm Swings-These are performed by mimicking a running motion with your arms. Keep your elbows bent and do as many as you can for 30 seconds non-stop.

Push-Up Hold With Feet On Medicine Ball- Hold this position for 30-60 seconds.

These exercises can be performed in a circuit and will force you to use muscles you never knew you had. You'll be breathing hard but you'll also lose belly fat faster than with traditional exercises. You can also throw in a set of squats to really burn some belly fat fast.

Try it and lose belly fat for good.

5 Tips To Prevent Shin Splints

2009-01-25T11:38:00.000-08:00

I'm going to share 5 tips that will help you prevent shin splints from running. It's also critical that you have a basic understanding as to why you keep getting shin splints. Once you know the cause it will help you understand the prevention strategies better.

It Isn't Really Shin Splints After All

True shin splints are tiny fractures located in the main weight bearing bone in the lower leg known in clinical terms as the tibia.

Just because you feel pain in your shins doesn't automatically mean it's from shin splints. This is especially true if the pain goes away in a couple of days after you rest.

What's Really Happening

When you feel pain in your shins every time you run, it's probably not from actual shin splints but from repetitive stress of the shin muscle called the tibialis anterior.

The tibialis anterior is a muscle that helps prepare your foot for landing after each stride. It functions by pulling your ankle upward so you land with proper heel strike.

But, the actual repetitive stress results from overusing the tibialis anterior. It starts to get fatigued to the point that pain results.

The Causes Of Shin Splint Type Pain

The main cause for so-called shin splints that I've assessed in working with runners for nearly 9 years is hip weakness. The hips and glutes in particular are meant to help push off the ground with each stride.

When you have weak glutes you can't effectively push off the ground from the hips and other muscles have to pick up the slack. Because these muscles aren't meant to do the work they are doing they end up over working which results in pain.

Some of these muscles include the hamstrings (back of your thighs), quadriceps (front of your thighs), calves, plantar muscles underneath the foot (plantar fasciatis) and the tibialis anterior.
5 Ways To Prevent Shin Splint Pain

Now that you have an understanding of shin pain and its causes we can focus on how to prevent shin splint pain.

1. Strengthen your hips- The best exercises for preventing shin splints are basic squats, deadlifts and lunges. But, your focus should be on using your glutes.

2. Minimize using machines- Machine based exercises are some of the least effective for treating shin splints. The reason is because most machine-based exercises are performed while sitting down and in an apparatus that provides all of the stability for you.

When you run you're standing not sitting. So, your own body has to stabilize itself as you are on one leg the majority of the time. If you aren't training the actual movements and positions similar to running then you are making yourself prone to injuries to your shins, ankles, knees, hips and lower back.

3. Stop running on the treadmill- Treadmills are a great piece of equipment to run indoors or while you watch TV at the gym. But, if you are trying to avoid shin splints then you'll want to avoid the treadmill as much as you can and run on a solid surface instead.

Treadmills operate with a belt so it's harder to get a solid push off the ground because it's moving underneath you. When you run on a solid surface like outdoors you can push off the ground which also helps activate the hips more effectively than on a moving surface.

4. If using a treadmill use incline rather than speed- If your only option is using a treadmill then keep the speed down a bit from your normal pace and substitue by increasing the incline slightly.

Running on an incline can help reduce shin splint pain because you naturally have to push off the ground harder using your hips to move uphill. When running on a flat surface your shin muscles can take over since the hips aren't forced to work very hard to move your body.

5. Use effective training combos- There are a number of exercises and sequences that can help you prevent shin splint pain if you know how to do them.

An effective training combo can be performing 1 set of squats for 10 repetitions per set, then follow that up with a 5-minute run. Repeat this circuit 3-5 times.

The reason this is so effective is because performing a set of squats will activate your glutes and hip muscles in a way that programs them to work during the run. Think of it as turning on "switches" that tell your body what muscles to use.

With your glutes "on" they are primed for the run. You should be able to feel them working for the 5-minute period. Then you rest and repeat another set of squats followed by another run.

There are many different ways you can do this and these 5 tips can effectively help prevent shin splints and other painful conditions. It's just a matter of re-programming your muscles to work differently.

Please leave me your feedback by posting your comments below.

Build Muscle At Home In 2 Effective Movements

2009-01-22T14:32:00.000-08:00

If you've always thought you can't build muscle at home because you don't have all of the big, expensive machine and other equipment most gyms have, this workout is for you.

I just got through a highly effective home muscle building workout using just 2 extremely effective but often overlooked movements. It's not that these muscle building movements are some secret.

Actually, you probably already know what they are, but I am willing to bet you probably don't get the most out of them when and if you use them. You see, the movements are only half of the reason why this workout is effective for building muscle.

The other part of the picture is performing these movements properly. When you do them properly you will be using more muscles per movement than you would using 3 or 4 machines at the gym.

So, what are these muscle building movements?

The deadlift and the bent over row. But, stick with me and I'll share a few secrets most people don't know about which will increase the effectiveness of these movements to you can add muscle quickly even at home.

Performing the deadlift. Now, I won't go into long detail about all of this since I assume you're already familiar with this lift. However, I'll give a few tips for you to try.

1. Keep your feet pointed straight ahead rather than toes pointed slightly out. This will help maximize all the lower body muscles including your hips for increased muscle building power.

2. The deadlift is NOT a lower back exercise. Regardless of what you've heard, if you want to build muscle mass the deadlift is a great lift but only when you know which muscles to use. You want to focus on engaging your keeping your shoulder blades back and down which engages most of the upper, mid and lower back muscles, abs, glutes, hamstrings, quadriceps and even your calves. That's a whole lot of muscles involved in just one lift if you use them which will definitely help you pack on muscle fast.

Performing the bent over row.

1. Keep your feet pointed straight ahead rather than toes pointed slightly out.

2. Don't allow your stomach to rest on your thighs. Keeping your trunk slightly erect will help engage your abs and lower back extensors which increases the muscles involved in this lift.

3. The bent over row is NOT an exercise for your arms. It should be performed by pulling your shoulder blades down and back as if "pinching" your spine. When performed properly you will feel your upper, mid and lower traps, lats, rear delts, glutes, hamstrings and biceps.

Use these tips for these 2 movements and you'll build muscle at home quickly without the use of a gym.

What To Do When Your Low Carbohydrate Diet Stops Working

2009-01-21T14:35:00.000-08:00

So, you probably have heard many opinions on the effectiveness of low-carb diets.

However, you may have just hit a rut in your progress which requires some tweaking. There are solutions in this article that can work wonders for you.

I wrote this article to give you the truth as to what happens on these diets and to provide some useful and effective solutions to make your diet as effective as possible.

Reason #1: You May Have Lost More Glycogen, Water & Muscle Than Actual Fat- A very important issue to consider for a few of reasons.

a) In order to burn body fat effectively your body needs an adequate supply of carbohydrates. On low carbs your body shifts to burning more fat for energy (ketosis) over the short term.

However, this is only a short term solution. The longer you stay on low-carbs then your body shifts away from burning more fat and begins to burn more muscle instead.

Your body cannot use fat to make carbohydrates but it can convert protein into carbohydrates and that is exactly what happens. Most of your protein supply makes up your muscle mass and that is where your body takes it from.

b) Muscle is the site of energy production. Your muscles burn lots of calories and fat and they require calories to maintain. The more muscle you have the more calories and fat you burn. As you lose muscle your metabolism decreases as does caloric expenditure and fat burning ability.

c) Your muscles store carbohydrates as glycogen. Each gram of glycogen holds about 3 grams of water. Water enables your body to burn fat effectively. As you deplete your carbohydrate stores you also lose water.

When you lose too much water your ability to burn fat also suffers.

Reason #2: Your Caloric Intake May Have Increased- Most of low-carbohydrate diets allow you to consume more calories from protein and fat.

Check out these facts:

Carbohydrates contain 4 calories per gram

Protein contains 4 calories per gram

Fat contains 9 calories per gram

Now, did one of those statistics stand out to you? The one about fat? Fat contains more than twice the calories than protein and carbs.

What this means to you is that without the carbs you increase your consumption of protein and/or fat. Now, let's look at this in a very simple way.

It doesn't matter what nutrients you are consuming (although nutrients are an important factor to consider). What does matter is how many calories you are consuming. Whether it's low carbs or high carbs or whatever.

When you increase your caloric intake above what you burn which means you are in a caloric surplus and you gain weight no matter what.

It doesn't matter if it's from carbs, protein or fat. Eat more calories than you burn and gain weight, period.

Reason #3: Your Metabolism May Have Decreased- This goes back to Reason #1. If you have lost glycogen, water and muscle then your metabolism is guaranteed to have decreased. Remember, muscle burns calories and keeps your metabolism higher.

The less muscle you have the fewer calories and less fat you burn. What this means is that you need to consider your caloric requirements since they have changed. Long-term low-carb dieters need to understand this key point.

For example, let's say you determined your daily caloric requirement = 2,000 calories per day to maintain your current bodyweight.

Now, suppose you lost 10 pounds and 3 of those 10 pounds is fat. That means 7 of those 10 pounds was muscle (glycogen, water, protein all make up muscle tissue).

Every pound of muscle you have burns approximately 25-50 calories per day. But, you have 7 pounds less of muscle. So, you have to calculate your caloric requirements.

7 x 35 (avg between 25-50) = 245 calories

So, your intake would look more like 1,755 calories per day to maintain your current bodyweight (2,000 - 245).

Most low-carb and other dieters forget to factor this into the equation and end up gaining weight while eating the same amount of calories because they are now consuming more calories than they burn due to the loss of muscle mass.

But, there are a few tricks you can use on your low-carb diet plan that actually trick your body and prevent your metabolism from slowing down.

In fact, more often than not your metabolic rate increases when you implement one or two of them.

Reason #4: Exercise To Burn Fat- This is where so many low-carb dieters go wrong. They often assume that the diet will trigger the weight loss the seek and they do not exercise enough or at all.

This is faulty logic for this very reason. Exercise provides the stimulus for your body to burn fat not dieting. Exercise burns calories and when you perform enough of it the right way your body uses fat to supply some of the energy (fat loss).

Stay with me here. When you diet and do not exercise you can lose weight but you will not lose much fat.

Now, that's perfectly fine if you are ok with looking somewhat smaller in your overall appearance but with the same soft and untoned "trouble areas" as before. You may have heard this referred to as having "loose skin".

This happens when you lose more glycogen, water and muscle rather than fat.

On the other hand, if you want lean, tight and well defined muscles without all the excess fat covering your abs, arms, thighs and butt you will need to perform some fat burning exercise.

Also, when you burn fat and maintain muscle you don't have to worry about your calorie requirements decreasing. Seriously, wouldn't you rather want the freedom to eat a little more food and still lose fat?

Reason #5: Cutting Too Many Calories- This is a huge mistake that so many people make and for a very interesting reason.

We are constantly brainwashed with this saying "eat less and exercise more to lose weight". Now, fundamentally this is true.

So, what's the problem you ask?

Too many people (not just low-carb dieters) take this philosophy too far consuming far fewer calories than they need. This is bad news because it does not mean that you will lose more fat.

You may lose some weight for a while but eventually you will get stuck to the point where no matter what you do the scale will not budge.

Your body is just not comfortable if it "thinks" you are starving. You know you aren't really starving, but your body doesn't. Your body only knows that it is not receiving enough energy and begins to slow down energy expenditure to preserve life.

Your body begins to fight expending energy by slowing down your metabolism by burning muscle and holding onto fat since muscle burns more calories than fat.

Matters are made even worse when this occurs and you figure that you need more exercise to lose weight. So, you exercise more, harder, longer, more frequently or whatever the case may be and still the scale just will not move.

You may even gain a few pounds and be baffled as to why this happens.

The answer is not to hammer your body or starve it. You must feed it the right foods in the right amounts at the right times with the right exercise program and the body fat will start burning off right before your eyes.

Losing body fat becomes really simple once you know the formula to make it work.

Are Realistic Fitness Goals Holding You Back?

2009-01-20T14:32:00.000-08:00

So, you want the lean and fit body of Jennifer Garner, the sexy curves of Jennifer Lopez, washboard abs like Matthew McConaughey or perhaps some other celebrity or model.

However you envision your dream body you know what it looks like right? You've most likely even pictured yourself at times with your ideal body or achieving your true fitness goal in your mind right down to the last detail.

But, then your hopes are dashed in the blink of an eye as soon as you think about how unrealistic the idea of achieving your dream body or ultimate fitness goal is and you decide you'll be satisfied with much less.

Maybe you get absolutely excited at the thought of losing 15, 30 or more pounds and finally walking along the beach proud to show off your brand new body. But, then you think of how impossible that goal seems and decide it's ok if you lose 5 or 10 pounds instead.

The point I'm getting at is that most individuals never go after their true fitness goals and instead opt for more "realistic" goals that they rarely achieve. The problem with being too realistic is that you rarely will go for your ultimate goals; the ones you really want instead of what you think is possible.

When you settle for goals that are far less than you really truly want you set yourself up for failure by the process of negative and limited thinking. What I mean by this is you never really know if your ultimate goal is beyond reality for you to achieve if you never try to go after it. But, because it seems too difficult you may start to rationalize every reason why you can't achieve it.

"If only I had the time to that"
"I'll start working out next week"
"When my schedule frees up I can do..."
"I'll never look like that"
"I can't do that"
"I don't have the body type they have"

So, then you set a more "realistic" goal but here's the problem with that. It doesn't really excite you. And if something doesn't really excite you it's probably because it's something you don't really desire.

Less desire = less passion and less likely you will do the things necessary to achieve it.

Now, this isn't to say you should never be realistic about your fitness goals. For example, if you have chronic knee problems but you're determined to run a marathon don't expect to get out on the road tomorrow and run it.

Goals do take time, but they aren't necessarily impossible. So, DO be realistic about the time frame you expect to achieve your goal, but DO NOT be so realistic that you talk yourself out of achieving what you truly desire.

That's how I recently lost nearly 25 lbs of body fat in 20 weeks without one single day of cardio in my "fat burning zone", not even one! The reason I accomplished it is because I wanted to prove to myself that I could get my body fat as low as I wanted without resorting to restrictive and unhealthy dieting or cardio (I still ate pizza, burgers and Cold Stone ice cream).

I wanted this so bad I saw it clearly in my mind and that made it much easier for me to committ to seeing this goal through to the end.

When you go after something you really desire you are more likely to do what it takes to get there. What's the #1 fitness goal that you truly desire? Is there a seemingly crazy fitness goal you want to achieve that makes you almost want to jump out of your skin with excitement when you think about it?

Maybe it's finally getting your body fat down in the single digits, dropping 4 dress sizes, losing 30 or more pounds, losing those last 10 stubborn pounds or running that 10k you've only talked about. Whatever it is I want you to take a few minutes, close your eyes and picture achieving it. Get into how you feel having achieved it already. Get it crystal clear in your mind so you can actually see every detail of it. Got it?

Next, map out your plan of action for how you're going to take the first step toward achieving this goal. For example, if your goal is to lose 30 lbs then your first step might be to lose the first 5 lbs in one month and all 30 in 6 months.

Deadlines are an absolute must for achieving a worthy goal. Without a deadline you'll simply find reasons to "begin tomorrow" or otherwise procrastinate. But, once you set a deadline you become accountable for seeing it through.

I had originally set my body transformation deadline for 16 weeks. It took me 20 instead. This might look like I failed if I looked at my 16 week deadline, but I was so close and on track that I gave myself an additional 4 weeks and ultimately got my goal. But, if I never had set that deadline I most likely would have allowed myself too much room to slack off and may never have reached my goal at all.

So, even if you fall a bit short of your ideal but are within reason, it's not a failure. But, set your deadline for your first step toward your ultimate fitness goal.

Ok, to sum it all up:

1. Don't worry about being realistic when deciding what your ultimate fitness goal is.
2. Make it what you truly desire because desire will push you toward achieving it.
3. You only need to be realistic in the time you need to achieve your goal.
4. Decide on the first step you need to achieve toward your ultimate fitness goal.
5. Set a deadline to complete your ultimate goal and your first step.
6. Once you complete your first step, continue to set the next deadline for the next step and so on until you reach your ultimate goal.

So, don't let anything hold you back. Go after what you really want and achieve it.

Dedicated to your fitness success,

Kevin Yates,
Certified Personal Trainer
Certified Sports Performance Coach
Author "Secrets To Fast Fat Loss" & "The Hot Mom Workout"