Saturday Night Flip Cup and The Price I Paid

Hey all,

the price I paid was a steep one but it didn't catch up to me until yesterday. Some of you if connected to my by facebook might have seen a video of me playing flipcup. It had been a long time since I played this and well let's just say the rest of the night was history.

Here's the deal, it's that season again and it comes up on us quick. You know BBQ time where the food is plentiful and the drinks are chilled. Grad parties and weekends in general are a time to socialize again. You know the season....

Well simply said I'm not here to tell anyone anything other than what I experienced and not on Saturday night but 2 days later. You see Sunday was fine no hangover nothing at all. But Monday was a different story. I woke up feeling lousy no energy, and just plain crappy. I train strongman on Mondays and I did go train and actually felt very strong. Yes it was all the extra carbs just not the good ones. So I was strong for the first hour and crashed very quickly losing my focus the whole time.

You see alchohol breaks down muscle proteins and starts to hypertrophy the muscle basically makes it smaller. Not good for what I'm doing. I literally felt like I lost a whole 3 days of training due to this 1 night.

Again not here to preach cause I think we all need a night like that sometimes but we have to be prepared to deal with the consequences. It's that simple. If you have a goal in mind then remember that you will hinder your progress by doing what I did. I hindered mine by about 5 days....

Here's a simple rule of thumb when setting a goal of losing weight, training for a show, or just wanting to be healthy in general. Figure out how long it will take you to get to your goal and sacrafice that time by not doing anything but focusing on your goal.

If we all followed this one simple rule, when we reach our goal we can maintain what we have by working out but adding those treat nights a bit now remember just a bit

I doubt I'll have another night like that for another year since I think the last time that happened was about a year ago. Guess I'm on a timeline or something.

Well that's it for today just a simple rule to follow......Sacrafice just a bit of time

Until Next Time

Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Calories Control VS Healthy Eating

Hey All,

It's an awesome day out there! Loving the day already!

So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....

Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......

Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...

I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup

Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.

That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.

Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.

Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.

Is it really that good for you? I just want to get you thinking about this.

By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.

We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.

Start making small changes in your eating habits,

1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.

2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.

3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?

These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....

Until Next Time

Your Fit Coach

Mike

P.S. We are holding our first ever Beauty from the Inside Out Event:

ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923

Come and taste, touch and try products that will make you look and feel your best from the inside out!

The event will feature the following:

Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments

RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

My Adventure with Fat Burners

Hey All,

It's Friday and the weekend is upon us and from what I hear things are looking good.

One of the most common questions I get from my clients and bootcampers is what's a good fat burner?

Well before I give you my opinion let me tell you about my encounters with the majority of fat burners out there and some that you haven't even heard of before...... I'm sure of it!

I got into bodybuilding at about 22 years old. This was after a 3 year lay off from lifting weights after high school. Well when I got into it, it was to lose about 30lbs that I had put on and I ended up losing 36lbs in a 6 month timeframe. I felt awesome needless to say but then I met him, I will leave names out of it but he was the big guy in the gym, he became somewhat of a mentor or when I look back not a great one but one none the less.

He got me into the bodybuilding and from the 36lbs I had lost in 6 months I had gained 45lbs in 3 years, now this was muscle and yes it was a natural muscle. Trust me it takes alot of food to hold onto that weight. Anyway bodybuilders have to be big but not only that they have to be super shredded.....

I call this my little adventure as the big guy at the gym suggested using fat burners. I had never tried them before but within a years time I had tried about a dozen different kinds. Yeah I know, that's alot but it wasn't because I was trying them out, I was actually searching for one that didn't make me feel like I was running around with my head but off.

I mean WOW, the very first one I tried was a yellow pill that is actually still on the market today and it rhymes with Packers and I made the mistake of taking 2 the first time around. I was up until 8am the next morning I called out of work that day and slept all day and when I woke up I felt like a train had hit me......

Every fat burner I tried after that just left me with the same feeling, a crazy high and then an extremly crazy low and if it you took it long enought say about a month like I did when you came off of it, your body just couldn't get up and going by it self it felt like you were missing something.

I mean hey don't get me wrong, you want to lose weight but do you have to feel like an addict in the process?

I even tried one called napalm death yes true story, I shopped at this little place in burlington and the guy working the counter that day recommended it to me so me being me had to try it and when I opened the bottle the pills were dark gray and there was that powder coming off of it almost like smoke. I should have stopped there and closed it up and said no way but I didn't and well same deal just another crazy high followed by a crazy low.

I did this over the course of about 5-6 years and then I all together said forget it I'm done with burners I don't care what comes out on the marker I'm not trying it.

and I didn't, for the next 5 years I treated my body with plenty of good food, good supplementation and exercise and called it a day.

Well about 6 months ago I was introduced to another product from a freind of mine and I just looked at him and said all set. I have had my share of crap and I'm all done with it.

He asked me why and I gave him the short answer and just said they all leave you feeling crazy and when you come off of them you feel like you need them. He went on to tell me about the natural ingredients and that the reason for the crazy highs and lows on the other stuff was that most of the ingredients in those were un-natural.

Well after about 20 minutes of conversation I said you know I haven't tried them in over 5 years and well maybe, just maybe this could be different. I ordered the sample pack that way if I didn't like it I wasn't out a more money. I started with half the dose since I am also a bit caffeine sensitive and well the first day went by just fine no jitters either, the next day was a workout day and took another half dose and my workout felt intesified!

I basically saying yeah ok this can't be, but what I decided to do was stick with the half dose for a month and then come off for 2 weeks to see how my body handled the off period and see if I would crash which I thought I would most certainly do.

To my surprise yeah nothing I didn't crash, it didn't even feel like I was missing anything. That was during December and January that I decided to stick with it and now well I use it more for my workouts to get a boost of energy than anything else. But it is a great weight loss product.

It was actually out of stock for almost 2 months but it's back in now.

Here some of the info on it and a great video to it as well:

Thermachrome

View the product video on that page as well for more info on how it's made.

I'm now back on the burner kick but only because of this product....

Until next time

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Basic 5 Recipe for Weight Loss Success Part 2

Hey All

Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!

Basic 5 for a Successful Workout Program. Part 2

Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.

Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.

Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance

Strength Training:

Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:

1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….

3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:

If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.

Interval Training is our next topic:

What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.

Personal Assistance:

The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.

It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..

Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.

Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.

Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....

Full Body Tri-Set Circuit Fat Blast Workout

Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout

Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges

Repeat 2 more time and take a 2 minute break

Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber

Repeat 2 more time and take a 2 minute break

Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press

Repeat 2 more time and take a 2 minute break

Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs

Repeat 2 more time and take a 2 minute break

Until Next Time

Your Fit Coach
Mike

Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

ML Athletics Fat Blast Boot Camp Basic 5 Part 1 with a Mini-Boot Camp Workout

Hey All,

It's Friday and I have been hitting the weights really hard over the last month or more now! If you haven't seen some of the new vids on my training routine check them out here: http://www.youtube.com/fitnesscoachmichael I am in the process of training for strongman and an event that I think I will enter in August. Even though it's a few months away the training to get there is tough and it's what's required.

Anyway I thought that I would put together for you the recipe for success when it comes to any workout program when it comes to either losing weight, building muscle, strongman training, athletics training. No matter the basics are always the same across the board regardless of your fitness goals.

Basic 5 for a Successful Workout Program. Part 1

I am going to go over the first 2 today with you and send you the next 3 on Monday so that you can start with the basics and not get overwhelmed. Focus on a couple of areas at a time and then get the rest in place. Yes it's a process.

Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance

Supportive Nutrition:

Nutrition is by far the key to success when it comes to your fitness goals. Eating properly will not only allow you to improve your health and energy, it also give your body the ideal environment for an incredible transformation - maintain lean muscle while reducing unwanted fat.

If your goal is to lose body fat, you have to eat fewer calories than you burn. This sounds simple, but when your drop your caloric intake, the body becomes feels it and gets out of balance. It is the body’s job to restore balance, and it does by either reducing the amount of calories it burns for energy ( by using muscle instead of fat) or by forcing you to eat more.

This is one of the main reasons why fad diets don't have long term results.

If you want to lose weight take your goal weight multiply it by 10 and this is your caloric intake each day. Is it that easy well yes and no. You will start with that number and either work down or up based on your activity level through the course of 4 weeks. There is an adjustment period your body needs to go through. It's very common to gain a few pounds within the first few weeks of a new nutrition program, but don't get discouraged once your body realizes that you are eating enough it will then start to shed what it doesn't need, FAT!

Eat foods that are higher in fiber to keep you feeling fuller longer. More Veggies, more fruits, balanced meals, each brown carbs instead of the white starchy carbs. Brown rice, sweet potato, oatmeal. Don't be afraid of fat as your body needs it. Things like, all natural Peanut Butter, Turkey Bacon, and olive oils. Eat Healthy and the side effect is weight loss. Get rid of the number and start living heathly. You'll notice a difference.

Sensible Supplementation:

Now this one needs a great nutrition program first. The question I get mosted often is do you have a magic pill that I can take and the answer is simple. I answer it with a question. Do you have a great nutrition plan in place. This does not work with out the other, they work hand and hand.

Here are my recommendations for certain supplements:

Protein Shakes I get mine here as the cost to serving ratio is great and they have some great deals and many flavors to choose from: Supplements101

Multi-Vitamin Isotonix:

•Supports a healthy immune system
•Contains 100 percent or more of the recommended daily value of essential vitamins and minerals
•Promotes the conversion of food into energy
•Supports a healthy cardiovascular system
•Supports strong bones
•Promotes skin health
•May promote mental clarity
•Helps maintain normal blood pressure
•Supports a healthy thyroid
•Promotes normal healing
•Helps maintain normal metabolic functioning
•Supplements deficiencies in diet
•Promotes healthy growth and repair of tissue
•Helps maintains water and electrolyte balance in the body

OPC-3

•Combats free radicals
•Demonstrates anti-inflammatory activity
•Helps maintain healthy cholesterol levels
•Helps maintain healthy circulation by strengthening capillaries, arteries and veins
•Helps maintain joint flexibility
•Helps promote cardiovascular health
•Helps reduce mild menstrual cramping and abdominal pain
•Helps support visual health/visual acuity
•Potent free radical scavenger
•Promotes healthy blood vessel dilation
•Promotes healthy nitric oxide levels
•Supports a healthy complexion
•Supports healthy blood glucose levels

Carb Blocker:

Now I don't recommed this one to everyone as not everyone is the so-called Carboholic! Yes, ask yourself this questions: Do I need to have my pasta, bread, potatos, white rice, can I live without these... If you answer if I can live without these then you skip ahead you'll be good. But if your answer was no I am not going to sacrafice my eating so that I can lose a few extra pounds then read on here:

•Helps maintain healthy blood sugar levels
•Reduces the effects of high glycemic index foods on blood sugar levels
•Reduces the effects of food on blood sugar levels
•Helps inhibit carbohydrate absorption in the body
•Helps inhibit the absorption of starch and maltodextrin
•Works on salivary and pancreatic enzymes to inhibit the breakdown of starch into glucose
•Works to inhibit the breakdown of starch into glucose
•Promotes overall reduction in BMI
•Helps promote weight loss

Thermachrome:

•Increases energy
•Helps to alleviate occasional fatigue
•Promotes thermogenesis and lipolysis
•Promotes weight loss
•May suppress appetite
•Helps maintain normal blood sugar levels
•Contains key ingredients that support normal metabolic functions

Now normally I will not promote or endorse a fat burner but, and this is a huge but for me. This one works. I know I'm taking it. You see most fat burners are made with Caffienne and I am not a huge fan of it since well I crash and burn and instead of feeling energized I get ancy, anxious and just plan drive my wife up the wall at times. If the product has un-natural ingredients then you will feel un-natural.

Thermachrome is made with the real stuff. Don't take it from me each one of the headings is a link that take you to a page with real product video demo's and it lists all of the ingredients and it has nothing to hide. By the way this one is sold out yes it's that good and it's that real..... They still have the sample packs for purchase though.

I take each one of the above except the carb blocker as I am not a bad carb eater but the rest combined with my nutrition program and I am able to do the things I can in the gym when I train. If you want to push yourself to the point where results are had then you need a plan in place.

By the way here is a quick boot camp workout challenge. We use it in our Danvers and Billerica Bootcamps as part of a Challenge workout. Workouts don't have to be complicated to be efficient. Some of my best workouts have only been with 4-5 exercises.

ML Athletics Mini-BootCamp Workout Challenge

200 Reps with cardio sprints

25 Pushup
25 Jump Squats
25 Tri-Cep Dips
25 Lunges

Short Distance Sprints back and forth for 60 seconds

25 Pushup
25 Jump Squats
25 Tri-Cep Dips
25 Lunges

Short Distance Sprints back and forth for 60 seconds

That's it, this workout should take about 20 minutes or so and the intensity is high. Just push through it and you'll better at the end.

Well that's it and as always I am here for questions or comments. Just leave them below.

I'll be back next week to talk to you about Strength training, Interval training, and Personal assistance. I'll also have another 20 minutes workout routine for you as well.

Talk to you soon

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

12 Week Body Transformation Fat Loss Challenge ML Athletics Danvers & Billerica Boot Camp Ending Results

12 Week Body Transformation Fat Loss Challenge ML Athletics Danvers & Billerica Boot Camp Ending Results

Hey All,

What an incredible 12 weeks we had with harder than normal workouts, boosted intensity levels, and just plain old sweat….

It certainly isn’t easy to choose the winner of any competition. It’s especially difficult when everybody puts their heart and soul into it- something that specifically typifies a body transformation contest. It’s important for everyone to realize that no matter who is the official winner of the contest, everybody who participated wins.

“A transformation contest gives that extra boost that many people need to push out of their comfort zone to finally make the complete commitment to change their bodies, and to change their lives. Sure, not everybody can win a prize. But certainly everybody wins because of the fact that the contest made everybody step up their game. The fact of the matter is that the group as a whole achieved better results than they would have without the friendly competition that constantly pushed them to get better.

I want to say thank you to everyone who participated as you all Killed it in my book and we saw some incredible results over a very small period of time. Remember we talk about living the life through being Healthy and if that is done the side effect is weight loss.

I can’t wait to see what the next 12 weeks hold for you as we are going to push you harded than ever before.

With over 121 inches and over 87lbs lost in just 12 weeks you can see how incredible these results are!

The Biggest Loser winners are listed below:

Winners were chosen based on percentage of Body Fat Lost and Inches Lost. We had a winner from each class.

Kristin Powderly lost 9.8lbs and 5 inches total
Andrea Dutile lost 15lbs and 19 inches total
Jean Treacy lost 5.8lbs and 11.75 inches total
Christine Cronin lost over 5lbs and 6.50 inches total

Please help me in congratulating them as they have done an outstanding job!

I also want to take a moment and announce the first ever ML Athletics Award Winners:

The KILLZ IT award which is awarded to the person that drives through each and every Danvers or Billerica Boot Camp workout with intensity.

Jeff Carlton from Danvers receives the KILLZ IT award
Christine Cronin from Danvers receives the KILLZ IT award
Janice Roberts from Billerica receives the KILLZ IT award
Heather Murphy from Billerica receives the KILLZ IT award

The Motivator award which is awarded to the person who helps to inspire and encourage others to push through each workout, giving it their all.

Andrea Brancato-Walke receives the MOTIVATOR award

The Warrior award is awarded to the person who 1. Has the best attendance in more than a year being with ML Athletics and 2. Pushes through each day even when they are hurt, sore, and feeling just plain lousy but still manage to bring it in and give it their all.

Dina Paskowski receives the WARRIOR award

Here are some of the prizes being awarded to the winners. Winners also receive a Biggest Loser Award!

- $25 Gift Certificate 9 Elm American Bistro Danvers
- Ultimate Makeover by Jamie Calorusso Salon ($100 value) Services Only
- 3 Months FREE Boot Camps for YOU ($315 value)
- 1 One-Month FREE Boot Camps Pass for NEW Friend or Family ($115 value)
- Full Body Massage with Denise V. McGarry ($100 value) Boston Location
- Jeannie Capiello Free Angelic Intuitive Reading & pair of earrings from the Ciao Bella Studio Angel collection ($95 value)
- Transitions Supplements, ranging from Carb Blockers to Weight Management tools ($40 or more in value)

*Prizes above differ with location.

Thank you all for making this a success and each one of you have pushed your individual limits and with that inspire others saying it can be done…

Awesome Job to everyone!

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

"The 3 Requirements of Fat Loss"

"The 3 Requirements of Fat Loss".

Requirement #1) Use Combo/Resistance training

Now this doesn't mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises:

Example exercises would be, Burpees, Jump Squats, Spiderman Pushups

These exercises use more muscle groups in turn requiring more calorie expenditure…

Requirement #2) Switch from slow boring cardio to Dynamic Interval Training.

Research shows that interval training is more effective for burning
belly fat.

Interval training builds "everyday fitness" that is more practical in life.

For example, how often are you going to run a marathon? I’m guessing close to never!

But how many times do you need to climb a few flights of stairs or chase
around after one of your kids? I have a 4 year old son and believe me when I tell you that if it wasn't for my training I wouldn't be able to keep up after him.

This type of everyday activity will be easier for you if you incorporate interval training into your routine.

Requirement #3) Get away from the old school training.

If you do 2 exercises back to back that are for completely different body parts, you'll avoid
muscle fatigue and get more work done in less time.

Include total body workouts into this style of training, and incorporate many different styles of training into your routine.

This helps to avoid hitting the plateau with weight loss and also helps with muscle confusion so that they continue to grow!

Also change your workout routine at least every 4-6 weeks to keep things fresh, if you do this you’ll be more likely to stick with it for the long haul as opposed to hitting that 6 week January 1st curse that I talked about the other day……

If you want to burn more calories and add lean muscle, follow these steps for Fat Loss Success.

Until Next Time

Your Fit Coach
Mike

PS. Don't forget to check out this quick get it done video of our Danvers Boot Camp held at the Danvers YMCA on Mon, Wed, Fri mornings at 6am.



Limits of Liability All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.