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.

Muscle Gain and Body Fat Loss

Muscle Gain and Body Fat Loss

A lot of people really don’t associate the two together. The question that I get a lot though is can I do both at the same time. The answer is…..well I am not going to totally answer it just yet.

You see depending on who you talked to your going to get different answers. Some say yes it’s possible, other’s say no it’s not possible. WHY?

Well I need to first break this question down.

Fat loss = Fewer calories taken in/more calories burned/higher interval cardio output.

Muscle Gain = More calories taken in/less calories burned/less interval cardio output.

Now those above are on opposite ends of the scale. So how can you burn fat and build muscle, the answer is simply by combining the two training styles into your weekly routine and adjusting your calorie intake for the given day based on what you are doing that day.

Now I think that the reason that this question has many different answers is simple: Most people when thinking about gaining muscle revert back to the old school thought process of guys putting on muscle and size for sports or just to look super big.

When thought about fat loss the old school thought process is to do more cardio, running, treadmill, boring at least for me…. And to take in less calories

Well, these days, people want slim sexy arms, combined with a trim stomach and lean thighs. Basically they want both!

If you want to do one more than the other then yes you will have to pick which side you want to be on, and adjust your calorie intake for that and expect that you will either gain more muscle or burn more fat the choice is yours and nutrition has everything to do with that choice.

Ladies this statement is especially for you: You want to have muscle on your body, since muscle burns more calories while not active. On average and this is just an average and does differ from person to person depending on a lot of factor’s but that’s a subject for a different post.

1 LB of muscle burns an average of 50 calories meaning that this will help you reach your fat loss goals that much quicker. So next time you see men lifting weight don’t be scared, give it a shot and start building some muscle to help in your quest for fat loss.

So is it possible to do both at the same time? Yes….You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat.

You can lose fat, gain muscle but not see a reduction in weight. WHY? Your body reshapes itself and that’s where it’s important to take measurements every 3 months or so.

It all depends on your calorie intake. Leave all the other old school thought process of doing one more than the other to the bodybuilders as they are the ones that go through those cycles more than the person who is just looking to get healthy and get back into shape.

Concern yourself with eating healthy, doing a variety of training and you will have both!

Until Next Time

Your Fit Coach

Mike

P.S.

Check out my workout from yesterday with legs, lots of circuits with the same exercises. My legs are beat today!





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 Transformation End of Week #2

So I’m into the tail end of my second week and it’s taken about 2 weeks to get things together with my workouts and diet and I feel that I can now start to push my body to the next level.

I attached the video from my workout today with a bit more intensity than I had from my previous couple of transformation videos. Your body takes about 2-4 weeks to adjust to a new routine and you have to take into account your lifestyle as well and how quickly you can get things together.

You will see that I am using a heavier weight combined with cardio interval training using a tri-set/superset combo.

What does that mean? A tri-set is 3 exercises back to back for 3 different body parts. A superset is a combo of two or more exercises for the same body part.

Here is my workout broken down for 11/3/09

1. Dumbbell Chest Press X as many as I can do
2. Dumbbell Chest Fly X as many as I can do
3. Dumbbell Shoulder Press X as many as I can do
4. Dumbbell Side Lateral Raise X as many as I can do
5. One Arm Dumbbell Row X as many as I can do
6. Double Arm Dumbbell Back Fly X as many as I can do

Transformation video from end of week #2



Until Next Time
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.

90 Day Body Transformation Workout #2

ML Athletics Bootcamp Instructor Transformation Workout #2





Hey All,

The video above is from Saturday's workout. I was working out on my shoulders, bi's and abs. I'm nursing a sore elbow so you will notice that I am using a controlled motion and alot of focus on the muscle.

There are many ways to workout and when you are nursing an injury stay slow and controlled and focus on the muscle taking the hurt area out of the equation.

Stay tuned for your the next video!

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.