If you do have your nutritional regimen in order, and are considering taking a few supplements, may I respectfully recommend the brand I use:
Below you will find the ultimate set of tools and answers for achieving very little in the way of success in the way of fat loss, muscular development, a leaner physique, better health or fluidity of movement.
- Single ingredient, fresh whole foods? – Avoid them. Opt instead for precooked, prepackaged and refined foods or better yet, eat out most of the time. Their prices and portions sizes are just what is needed to keep that metabolism stalled and ensure your waist and hip size continues to grow.
- Clean water as a primary drinking source? – Don’t drink much. Quite simply, there aren’t enough calories in it. Make sure you instead drink plenty of sugary sodas, “energy” drinks and alcohol. And if you drink coffee, be sure to put plenty of sugar and creme in it. You drink tea? The sweeter the better!
- Sleep? – Don’t be an over achiever! 3 – 4 hours per night is plenty. Too much means adequate recovery capability and proper hormone release and regulation. Who the heck wants that?
- Cardio? – Avoid it at all costs! However, if you really want to stay soft and fluffy, be sure to focus only on the “fat burning zone” and never move faster than a slow walk. If you must run, do so with a highly inefficient stride and do it for at least 30 minutes, again at a slow, tedious pace.
- What about weight lifting? – It’s best never to do it. Even though the “lifting weights makes women bulky” story is just a myth, it’s best not to try and find out for yourself. To be safe, and if you must lift weights, just to be on the “safe“ side only pick up the lightest weights or do the least amount of resistance possible. Never exert yourself, push yourself, strive for more or strain.
- What about exercise in general? – Having a gym membership is great. It means you can say you go to the gym, which lends credence to your conversations at parties. It’s best to do the same routine, with the same exercises, repetitions, sets and resistance level for days, weeks, months and even years on end. Variety may be the spice of life but not for staying out of shape or overweight!
- How about sweat? – Yuck. Are you kidding? That’s an indication of exertion, and you don’t want that. Remember rule #5?
- What about focus while you’re working out? – Achievers focus on their workout, each repetition and set. You want no part of that. In fact, focus very little on your workout. Instead just talk… to anyone and for as much as you can. Make it a point to get to your training session late and leave quickly. If you’re watching the clock as a training tool, make sure to start each timed set late and stop early.
- Should you have goals or expectations? – Seriously? Those sorts of things are for people who expect positive, measurable results and you do NOT want that.
- Soft tissue work and stretching? – HA! Good one! Who wants to move like an athlete when they can trudge along and shuffle like rhinoceros with arthritis? Believe me, stiff, sore and tight muscles are the way to go. Looking 45 years of age but moving like you’re 90 is cool, and most people will admire you for it. Plus, it gets you extra helpings in the buffet line!
If you want to know what doesn’t work according to this article, then by all means contact us Firestorm fitcamps! at 210-884-2072 for a no obligations 2 week trial that will prepare you to be one of those “over achievers” you’ve read about so much!
Kate Whitcomb Testimonial – HERE
The Ultimate Secrets To Fat Loss
- Make a decision to do something about your situation. “What is a decision, Uncle Steve?” you ask. Here is what my 1968 Funk & Wagnall’s dictionary says it is: n. 1. The act of deciding (an issue, question, etc). 2. A conclusion or judgment reached by deciding. 3. The making up of one’s mind 4. Firmness in judgment, action, or character. 5. In boxing, a victory (great word, by the way) decided when there has not been a knockout.Edwin Louis Cole, in his great book “Treasure” says it this way: “The level on which you live is under your power of choice. You have the freedom to choose, but once the choice is made (decision), you become the servant of that choice.”Please read that again. Seriously…read it again. (If you want to read the full article that this came from, please click here)
- Focus on your nutrition. Stop eating junk. Eating more quality nutrition leaves less room for crap. It ain’t sexy or rocket science, but it does work.
- Lift Heavy Stuff…OFTEN. I cannot emphasize this enough to your success in both fitness, overall health and fat loss. A more muscular physique is more efficient, moves more fluidly, can and will endure more and you can do more stuff with it. Get some!
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” – Hebrews 12: 11-12
- Make clean water your primary drink of choice. Eliminate (or STRICTLY reduce) the amount of calorie laden, sugary drinks or alcohol you consume. “But Uncle Steve, I just can’t give up my wine!”
Fine…then stay fat. But don’t whine when you do not get the results you want…
- Get some sleep. That is all.
- Stop placing undue stress on yourself to “achieve” this goal. Follow this simple guideline and your body will do what it inherently “knows” how to do. Your worrying, pondering, obsessing and “stressing” over it won’t do anything more than increase your cortisol levels, which will subvert your fat loss desires.
Imagine the scenario: you’re the single mother of an 18 year old as well as a busy business executive. You know you need to exercise, so you attend an early morning training session, then rush out the door to hurry home, wake the kid up, make breakfast for them, get dressed for work, then get to the office. While at work you’re thinking about making it to the kids sporting event or helping them finish their homework or picking up snacks on the way home and what you’re going make for dinner that evening.
Meanwhile, your injured knee and shoulder and constant back pain go unchecked because you “just don’t have time” with all the things going on to go see a specialist and get them corrected.
Here’s the thing: While you’re training, I see you staring off into the distance, eyes glazed over, thinking about your day and the myriad of things you’ve just GOT to accomplish.
Here’s the problem: when is it your turn to focus on YOU?
Here’s what I see as a coach: your lack of focus, the inability to “be here now”, is keeping you from fully paying attention to what you’re doing so that your form stinks and you either try to work around or through an injury, or if you aren’t yet injured, you compromise your form and get injured.
Then you ask me, “How did this happen?”
Shouldn’t this 30-40 minute time slot you’ve carved out of your busy day be solely about you?
I mean, it isn’t a selfish thing to take or make time for yourself. In fact, I would argue that it is one of the least selfish responsibilities you have, that is…if you want to be the kind of parent, wife, employee, etc you need and should be.
Won’t all of those issues be waiting for you as soon as you’re outside the doors of the gym?
But that’s just my opinion.
What do I know.
I’ve only been doing this sort of thing for the past 30 years…
And should you get injured and ask me why or how, please don’t be surprised when I have just a one word answer for you…
You need to get some…
I got a call from a sweet sounding young lady a few weeks ago who said she was desperate to drop a few pounds of body fat for an upcoming wedding she was scheduled to attend as a bridesmaid. She informed me that she had been lifting weights and doing some cardio, and was seeing good progress when she started, but it had all come to a screeching halt over the last month.
I asked all the standard questions, like “What do you currently do for exercise?” and “How’s your diet?” and “What kinds of medications are you taking?” and “Do you have any injuries that you’re compensating for during your training?”
Everything sounded fine until I dug a little deeper and asked a question of her that revealed why she was so frustrated with her lack of progress. The conversation (which I’ve shortened so you don’t gouge your eyes out from the boring numbers) went something like this:
Me: “What kind of training routine do you follow? I mean, be specific with exercises, sets, reps and so on…”
Her: “On Monday’s I do squats with 90 pounds for three sets of 10, and on Wednesday’s I do some back work with 65 pounds for three sets of 10, and on Friday’s I do chest work with 50 pounds for three sets of 10. I do cardio work on Tuesday’s, Thursday’s and Saturday’s.”
Me: “How long have you been doing this?”
Her: “For the last 6 months.”
Me: …(crickets chirping)…“Uh…”…(still chirping)…“O.K., I think I see the problem…”
Fat Loss Training Craves Inefficiency
I stole that line, with a little bit of rephrasing, from Dan John, but it makes perfect sense. Please let me explain…
There are just seven (7) basic movement patterns in the human body: horizontal & vertical push, horizontal & vertical pull, quadriceps dominant (like a squat), hip dominant (like a hinge for dead lifting) and rotational core movement.
Everything you do with respect to exercise is based upon those basic movements. Sometimes you use one basic pattern, like in a bench press (horizontal push) and sometimes you combine movements, as in a reverse step lunge to an overhead dumbbell press (quadriceps dominant + vertical push).
Bearing this in mind, if you’ve never performed strength or resistance based training movements, when you start your body is very inefficient at performing those movements. It is adapting and learning, from a neurophysiologic standpoint to a muscular/cellular standpoint.
The inefficiency of it makes your body and mind require more energy for things like lifting, stabilizing, smooth travel of the load through space, smooth travel of your body through space, controlling the speed of the movement, balancing your body from start to finish, and so on.
Adapting to these parameters, depending upon several factors, may take a few days, weeks or months, but you will adapt. That’s another reason I’m not a fan of steady state aerobic activity, like running. It’s also why I think people frequently jump from training program to training program, looking for that “old spark” of success they had when they started. And when this adaptation happens, it’s time to change.
But why? And change what?
Let’s say that you’re just starting a Zumba class. The first night (or the first 20 nights, if you have my level of choreography skill) you’re going to look like a fish on a bicycle, sweating profusely and heaving like a teenager in the back seat of a Chevy. However, Suzie Spandex, whose been attending these sessions for the past 2 years, hardly breaks a sweat and moves with the grace of a deer on a grassy lawn.
You’re getting some benefit in terms of potential fat loss, because of your inefficiency at the program. You have not yet adapted.
And Suzie? She’s just stroking her ego at this point.
What about changing things up? What could you possibly change in a resistance based, strength training program that will make a difference and constantly keep you adapting?
Well…lots of things are a possibility. You can vary:
- The amount of weight used.
- The speed of lifting the weight.
- The speed of lowering the weight.
- Pausing the weight in the contracted position.
- The range of motion of the weight lifted.
- The number of repetitions lifted.
- The amount of time holding the weight while lifting.
- Shortening the rest period between sets.
- Lengthening the rest period between sets.
- Moving from one body position to another, such as kneeling to standing.
- Combining two movement patterns together.
- And so on…
By adhering to this sort of ever changing routine, while still basing your training upon the basic movement patterns, your fat loss potential is ever present…provided your nutrition is in order.
And speaking of nutrition, everything works there too…unless…
Listen, I’m going to tell you something you may know, and not believe…or you may not know and need to hear.
Question: What diet works?
Simple answer: They all work!
It’s about sticking to one. The greatest diet in the world is the one you’ll follow.
I have clients who have done exceedingly well on the Meat, Greens and Berries regimen, the Atkins Diet, 21 Day Carb Rotation Diet, Weight Watchers and Warp Speed Fat Loss Program. I even had people who showed a measure of success on a very high fiber regimen. Sure they were bloated up like a helium balloon and every joint reprimanded them sharply, but they dropped a few pounds and got plenty of cardio sprinting to the toilet!
Call it what you want: a diet, a meal plan, or a supportive nutrition strategy…you have plenty of choices in obtaining your goal. The actual dietary approach doesn’t really matter. I mean seriously, no one truly gives a rat’s backside what you’re going to ingest from this day forth. That isn’t what got you to the state where you are currently, is it?
Success in fat loss boils down to this cold hard fact: Compliance beats doctrine in both nutrition and exercise obedience. Get a plan and stick to it. Period.
The bottom line: If you really want to see what this all looks like in practice, you can come train with us at the finest, double your money back guaranteed, adult group personal training facility in San Antonio, Firestorm fitcamps!.
Or you can continue doing what you’re doing now, and getting the results you’ve been getting…
The choice is yours.