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.

ML Athletics 90 Day Body Transformation Tips

Hey There,

We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!

We have a few topics this week so here they are.

Nutrition Tips of the Week

Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....

First up 3 Tips to Get Your Body Transformation off to a great start:



Here it is in text if you don't have time to watch the video:

3 Tips to Get Your Body Transformation off to a Great Start:

1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.

Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.

2. Motivation and Inspiration

What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.

3. Nutrition Reading Labels

Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!


Supplement of the Week

http://www.warriorstrengthcoach.getprograde.com

for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....

The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.

Here are just a few things that Protein Shakes are great for:

1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.

2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.

3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.

These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:

http://www.warriorstrengthcoach.getprograde.com


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.

3 Tips for Eating for Success # 2

3 Tips for Eating for Success # 2

Tip #1 - Fill in that Bad Diet gap.

Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.

So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.

After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.

Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.

Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.

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.

The Most Critical Part Of Your Workout

I know I stress this all the time this is just a quick reminder of how important it is……
Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here are two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm pumped to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:
http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

Until Next Time

Your Fit Coach
Mike

PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.

http://warriorstrengthcoach.getprograde.com/workout-free-trial.html

PPS - Don't forget that January 8th is the cutoff for the 12 Week Fat Blast Body Transformation Challenge. This Challenge is for Both the Danvers Bootcamp at the YMCA and Calvary Episcopal Church as well as both classes for the Billerica Bootcamp held at Flip City Gymnastics.


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.

Protein and Fat Loss

Protein and Fat Loss

It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.

This is called the Thermic Effect of Food.

If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!

Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.

Don’t know what type of protein you need to use,

Well here is a list of some of the common proteins that you can add to your day:

Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans

Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.

Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.

www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.

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.

ML Athletics Bootcamp Body Transformation Tips

So the Holidays are officially upon us and well it is now more important than ever that we focus on our fitness goals. Did you know that we will gain an average of 4-8lbs a year if we sit around and do nothing.

Did you know that most of that weight is put on during the holiday's

I am officially a bit over 30 days into my 90 day transformation and I have had to re-evaluate my goals and how I will get to where I want to be in the next 60 days.

Here are some of the things that I am doing to speed up the process a bit and make sure that the Holiday's don't affect my weight loss goals.

Body Transformation Tips:

1. 45 minutes of cardio in the morning 5 days a week

2. 4 - 5 work outs per week focusing on strength training to reshape my body.

3. 6-8 meals per day with a higher ratio of protein to carbs to burn more calories

4. Use a nutrition log to record what you are eating everyday, this helps to stay away from the junk you don't need

5. 2 gallons of water per day to flush out my body of what it doesn't need. This is my intake amount

6. Every chance I get I am outside, riding my bike with my son or taking him to the park and running around.

Everything I now do is with my goal in mind.

Sacrafice is part of this process and you must be mentally ready to get there!

Keep an eye on this blog over the next couple of days as I will have workouts that you can do from the comfort of your home with no weight and help you burn some extra calories.

Until Next Time

Your Fit Coach

Mike

P.S. If you are not part of the ML AThletics Bootcamp Program but want to get ahead on your beach body goals then keep an eye out this Friday as I will be having my biggest sale offer yet..... 1 Day only so keep an eye out......

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.

1 Weird Belly Flab Buster

1 Weird Belly Flab Buster

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

• Increased Protein intake triggers the hormone Glucagon.
• This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.
• Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

Check out my last blog post about which protein’s are best and which do what:

http://mlathletics.blogspot.com/2009/11/ml-athletics-bootcamp-shares-2-little.html

Here are 2 links to sites where I get my protein shakes from, I choose to purchase most of my supplements online as you get more for your money, and several more choices when it comes to flavor and personal preference.

Supplements101

Prograde Nutrition

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.

ML Athletics Bootcamp Shares 2 Little Known Fat Burning Facts

2 Little Known Fat Burning Facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?
Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"

Now THAT is the right question.

You see, Protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients.
Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein.

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef...

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

Over the last couple of days since my last blog post 3 Tips to Using Protein Shakes I was asked what brands are good when it comes to protein shakes.

Well truthfully there are a million different kinds of protein on the market and making a decision about which one is the best is somewhat difficult with so many to choose from.

Different proteins have different benefits:

Casein Protein - Slow digesting protein powders.

Egg Protein - Proteins that contain 100% egg protein.

Low Carb Protein - Proteins with under 10g of carbs per serving.

Milk Protein Isolate - Proteins that contain 100% milk protein concentrate.

Night-Time Protein - Formulated to be consumed just before sleep with slow-release / absorption being emphasized.

Soy Protein - Healthy protein source.

Whey Protein Blends - A blend of both Whey Protein Concentrate and Whey Protein Isolate.

Whey Protein Concentrate - Concentrates typically contain 75 to 80% protein and are less expensive than Isolates.

Whey Protein Isolate - Isolates supply the highest percentage of protein (typically 90% or greater) and are filtered to remove nearly

My opinion is to stick with the proteins that offer the highest percentage of protein which is Whey Protein Isolate and here is one that I have used that is pretty good mixed up:

I use some of the different proteins mentioned above throughout the day, here is where I get my proteins as buying them in a store can be a bit more pricy I take my time to shop online where you get a better bargain and more protein for the money spent. That’s always a good thing!

Here is a link to some of the proteins I use: Supplements101 as an online store to purchase my proteins and some of my other supplements I use. Whey Gold Standard by Optimum Nutrition is a protein product that I have used from their site.

I have also used Prograde Nutrition’s Protein as well: Prograde Protein

The choice is yours when it comes to taste as there are different flavors to choose from, but remember one thing, you get what you pay for. So just because something is cheap doesn’t mean it’s the best and has the highest quality. Your body is worth it!

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.

3 Tips to Using Protein Shakes

3 Tips to Using Protein Shakes

Here is a question I got last week regarding when, how, with what to use protein shakes.

I went out and bought the whey protein mix today. I was wondering a couple things:

1. When is the best time for me to be having this in order to get the most out of it?

2. It says to mix one scoop with 8 oz of water, that doesn't seem like much is that enough or should I be doubling it?

3. I find that I am usually crashing at 3:30 in the afternoon when I slow down, should I be having a second one at that time?

Here are your answers.

1. Best times to use the shakes to get the most out of them is Before and After your workouts and I prefer to have one as soon as I wake up as it's easy and it gets your blood sugar to rise quickly which is what you need after many hours of fasting.

2. The 8oz of water is up to you, it's all about consistency if you like it a bit thicker or a bit more watered down that is up to you. Try different amounts to see what you like better.

3. I would recommend a shake in the afternoon if you are crashing but that is usually due to a lack of sugar and I mean good sugar so have a shake with say a piece of fruit or a cup of mixed fruit.

Until Next Time

Your Fit Coach
Mike

P.S. Danvers Bootcamp evening class held at the Calvary Episcopal Church just about maxed out, space available for 2 more people and then we are closing it off. First 2 to fill out the form on the site get first dibs. http://www.mlathletics.com/bootcamp

We still have some spots available for the Morning Danvers YMCA Bootcamp and Billerica Bootcamps. Get in now before they fill up.

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.