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 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 on Eating for Success!

3 Tips on Eating for Success!

A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!

Here is a quick calculation you can use to figure out the number of calories you need approximately each day.

1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.

2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.

3. Here is a sample day as to what it might look like:

Breakfast

1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries

Snack

Cottage cheese w/ carrot sticks
Pear

Lunch

Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange

Snack

Prograde Workout Drink

Dinner

Lean beef or chicken
Chickpeas
Green beans
Apple

Snack

Cottage cheese & strawberries

1) Your nutrition program doesn't need to be crazy.

Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.

Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.

2) By By Junk Food!

Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.

Yes It’s That Easy!

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.