Why?

Aerobic exercise.

I was at the gym a few days ago and overheard a trainer [...]]]> Sometimes I swear I want to scream until I’m hoarse. Sometimes I, like radio and T.V. talk show host Glenn Beck, need a roll of duct tape to wrap around my head in order to keep it from exploding.

Why?

Aerobic exercise.

I was at the gym a few days ago and overheard a trainer tell one of his clients, “Well, in order to get really lean you’ve got to do more aerobic training.” This female client of his has not lost an inch since she started with him over a year ago. In fact she’s gained size and weight. How do I know?

I was eavesdropping. . . remember?

No big surprise to me, but then again . . . I don’t SUCK as a trainer.

Here are some numbers for you:

In January of 2007 a SIX MONTH clinical trial concluded wherein two (count ‘em, 2) different groups were tested.

Group “A” followed a strict diet.

Group “B” followed the same diet AND added 50 minutes of aerobic exercise 5 times per week.

50 minutes . . . 5 times per week!

You know what happened?

NO DIFFERENCE!

Nada. Nix. Nill. Bupkis!

Each group lost an equal amount of fat and the addition of the aerobic activity made no difference in fat loss.

Now personally, if I’d been a member of this study and had just spent 250 minutes a week (that’s over 4 hours) for 26 weeks doing aerobic activity for effectively no additional gain, I think I’d need to be held back from ripping someone’s arm off.

Same goes if I was the client of this other trainer.

So what works?

1) Increased meal frequency of whole, single ingredient, real foods followed to 90 percent compliance.

2) A reduced carbohydrate diet. I suggest a low Glycemic Index diet to reduce insulin.

3) Interval training.

4) Resistance training.

5) Supplement with fish oil, CLA and possibly a casein protein supplement.

Oh, and don’t hire trainers who stink at what they claim to be able to give you with respect to sound info or do for you in terms of fat loss success.

Steve

BY THE WAY:

If you’re really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 1 MONTH trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Enjoy the article!

Feed Your Metabolic Flame:  Metabolism Boosting Foods!

Here is the simple definition of metabolism: The amount of energy your body burns at rest.  It will be much easier for [...]]]> This is a guest post by my friend and colleague, Lora Schneider. Lora is a Certified Holistic Nutritionist…so you better listen to her…

Enjoy the article!

Feed Your Metabolic Flame:  Metabolism Boosting Foods!

Here is the simple definition of metabolism: The amount of energy your body burns at rest.  It will be much easier for you to maintain a good body weight, or to reach your weight loss goals, when your metabolism is kept in high gear.  But how do you do this?  Well people, now is the time to get excited because I’m going to give you lots and lots of tips!!! What can I say, I’m generous.

This article will be focusing on metabolism boosting foods, but I would first like to point out 3 common mistakes people make, that causes the metabolism to become dysfunctional and rebellious.  Don’t make these mistakes, okay?

1. Skipping meals/not eating enough: These practices will not be maintainable in the long run, and they will also cause the metabolism to slow down to a crawl….not very smart!  Please be informed that digestion of food stimulates the metabolism, while fasting signals the body to conserve stores of fats and carbohydrates.  The reason for this is because your body thinks you are trying to starve it…which you are.  Be sure to eat every 2.5-4 hours if you want to keep your metabolism a burning flame.
2. Not exercising: I don’t care how happy your butt is when it’s plopped down in front of the television screen!  Moving is essential to a happy metabolism.  Did you know that each pound of muscle burns an additional 50-100 calories each and every day?  Wow baby!  For those limited in time, interval training is a fantastic way to accomplish your goals; both when you do cardio and when you strength train.  Take a look at my past articles and you’ll find some great tips in that department.
3. Not getting enough vitamins and minerals: This is especially true for B vitamins because they help with the metabolism of carbs, fats, protein, and also with energy production.  If you don’t have enough vitamins, it will slow down your metabolism; not to mention leave you feeling depressed and fatigued.  Eating lots of natural foods is a fantastic direction to take, such as:  Whole grains, nuts, seeds, fruits, vegetables, beans/lentils, and lean meets.  Also supplement with a high quality multi-vitamin.  It is impossible to get all the nutrients you need with food grown from today’s depleted soils, and prepared with modern food processing methods.  Ask a nutrition professional, such as myself, and make sure you get a high quality multi-vitamin with the most absorbable forms of vitamins and minerals.

I’m sure your mouth is now salivating and your ready for my juicy food tips.  Wait no longer.  Below are a list of foods that you can integrate into your diet daily in order to make your metabolism your very best friend:

1. Spice it up: When using ingredients such as hot peppers, Cayenne pepper, and mustards, you increase your metabolism.  The active ingredient, capsaicin, raises the bodies metabolic rate for up to 3 hours after consumption by as much as 40%.  Use mustard instead of mayo; add hot peppers to lunches, add hot chili peppers and cayenne peppers to rice, pastas, meats, soups, eggs.  Use 1/8 tsp. of cayenne or red pepper daily for maximum effects
2. Eat citrus fruits & berries: Oranges, grapefruit, tangerines, lemons, strawberries, and limes contain high concentration of Vitamin C.  Vitamin C reduces fat content and can liquefy or dilute fat, making it easier to flush out of your system.  Vitamin C also stimulates the production of carnitine, a metabolism-boosting amino acid.  Half of a grapefruit before meals reduces appetite.  Try squeezing fresh lemon or lime into drinking water or herbal tea as well.
3. Love the soy: Soybeans contain lecithin, a lipid which composes cell membranes and shields your cells from accumulating fat.  Soybeans can be consumed three or more times per week as whole roasted beans, as tofu, tempeh or as milk.  Lecithin granules can also be purchased at the health food store and sprinkled over food or tossed into smoothies.
4. Munch on apples, berries, and fresh fruit: Apples contain a fiber called pectin.  Pectin is found in the cell wall of most fruits, especially apples.  It limits the amount of fat your cells can absorb.  Pectin absorbs watery substances, and these watery substances in turn bombard cells forcing them to release fat deposits.  Add applesauce, apples, fresh fruit and berries to your diet!
5. Sip on apple cider vinegar: Research suggests that apple cider not only increases the body’s metabolic rate, but also acts as an appetite suppressant, reduces water retention, aids in digestion, and helps to balance blood sugar (especially when taken with a meal).  Take 2 tsp in a small glass of room temperature water with each meal.
6. Grind up that Flax: Flax seeds contain 5 g of soluble fiber per tbsp and is an ideal source of alpha-linolenic acid, a fatty acid essential for efficient metabolism.  Aim for about 3 tbsp of flaxseed daily.  Add ground flaxseed to cereals, oatmeal, salads, baked goods, or practically any dish.  Purchase whole and grind yourself…I use a coffee grinder, which works splendidly.
7. Seaweed/Seafood: Iodine helps to metabolize excess fat and is needed for a healthy thyroid gland
8. Green Tea: The caffeine in green tea stimulates metabolism.  Limit to 3 servings/day.
9. Fiber: Remember to eat fiber rich foods: beans, lentils apples, oatmeal, quinoa, avocados, beet greens, cooked cabbage, blueberries, raspberries, cooked spinach, sweet potato, brown rice, almonds, seeds.  Fiber-rich foods provide bulk in your stomach, which will suppress your appetite and make you feel fully and more satisfied.
10. WATER, WATER, WATER: Even mild dehydration will slow down metabolism as much as 3%:  Basal metabolic rate is 30% higher for 40 minutes after consuming 16 oz of water…so drink it for goodness sake!  You would also be wise to get your water tested and take measures to ensure your water is purified using a carbon block filter or reverse osmosis filter.

As you can see, there are so many yummy things you can eat that will keep you burning calories all day long.  Just remember, there are no miracle pills here, and you cannot, and should not rely on only one food to do the work for you.  Exercising, eating whole foods, drinking lots of water, and taking a high quality multi-vitamin, are key factors in supporting a healthy metabolism.

Here’s all I have left to say to you:  Eat some seaweed, keep it spicy, drink vinegar while puckering your lips, munch on the flaxseed, and rub your belly in a circular clockwise motion while simultaneously saying “yum yum yum.”  I’m not going into the science on that last one.

Yours in Health,

Lora.

Best Body Fitness & Nutrition
Lora Schneider, PTS, CNP
Personal Trainer/Nutritionist/Workplace Wellness Consultant/Boot Camp Instructor
(210) 605-7008 begin_of_the_skype_highlighting (210) 605-7008 end_of_the_skype_highlighting
lora.schneider@gmail.com
www.haveyourbestbody.wordpress.com

Thanks Lora, that was awesome.

And you know what else is awesome? Getting a FREE 2 week trial pass to San Antonio’s Best Women’s Fitness Bootcamp class, the Firestorm fitcamps! How do you get one? It’s simple: just text the word “FIRESTORMPASS” to 70000 and it’s yours!

Well…what are you waiting for? “Firestormpass” to 70000…now please…

One of the major drawbacks of aging is that you lose the ability to burn fat at the drop [...]]]> Well, ding-dangit…you messed around, forgot to look at the calendar and now you’re over 40. And to make matters worse, you’ve got a little more body fat on you than you’re really comfortable with. Now what?

One of the major drawbacks of aging is that you lose the ability to burn fat at the drop of a hat. Therefore, if you’re over 40 and want to rid yourself of that “middle aged roll”, here’s what you simply MUST do:

Priority Rule #1: Eat a low-calorie diet centered around whole, natural foods.

Everyone needs to be eating more fruits and vegetables, no matter their particular age. So make it a point to add one extra serving every day – starting today – until you are up to 10 total servings per day. (You! You there…stop whining and grow up…this is good for you and will possibly extend or save your life!) The fiber will help fill you up. And by reducing processed foods in your diet at the same time, you will have more energy and you will lose weight.

Here’s my general rule: Eat things like God made them.

There…simple.

When you find a tortilla tree or a 7-Up river, then you can enjoy these all you want. But until then, if what you’re about to shove down your gullet has been altered from its original form (other than merely slicing, chopping, grinding, etc) or has added anything to it, don’t eat it. It’s that easy.

Priority Rule #2: Use strength & resistance training to sculpt your muscles.

As you get older, strength becomes more and more important to your health and well-being. The old saying is true: “If you don’t use it, you’ll lose it.” I know you don’t want to lose it, so make sure your exercise program includes total-body strength training at least twice per week, preferably three times.

If you’re wondering what that looks like, why don’t you come try our FIRESTORM fITCAMPS! classes…you’ll get an up close and personal view…

Priority Rule #3: Do interval training instead of long, slow cardio.

If you’re thinking that the best way to drop a few pounds is to go for a 3 to 5 mile run or to jump on a treadmill for 45 minutes at 3.5 miles per hour…I have some ocean front property in Arizona I’d like to sell you.

Sorry, but that dog won’t hunt…

Researchers from Australia found that women who did just 20 minutes of interval based cardio training three times per week were able to lose more belly fat than women who did 40 minutes of long, slow cardio.

That’s right! Less time = more success! You can handle that, right? So switch your program to short-burst exercise and you’ll get more results in less time!

Now, let’s get ‘er done!

Steve

If you’re REALLY serious about getting into shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds right for you. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Apparently I’m not the only one who’s noticed this.

In a recent study of almost 100 people who were inactive when the program began, about half remained sedentary and [...]]]> I’ve been telling you for quite some time now the cold hard truth of fat loss: No amount of hard work can overcome a crappy diet.

Apparently I’m not the only one who’s noticed this.

"Wow, look at that...they're eating George's ears!"

In a recent study of almost 100 people who were inactive when the program began, about half remained sedentary and the other half took up some sort of training.

The exercise group was given a training program that equaled roughly 5 1/2 to 6 hours of activity a week and which lasted for 12 weeks. The folks who didn’t exercise just showed up to have their measurements taken until the 12 week study was completed.

Please take note: NO ONE in the study trained or exercised prior to the study. It was determined that this fact alone contributed to the folks averaging 35% and 40% body fat. This is also significant because people who have never worked out, who are then put on a resistance training regimen usually ALWAYS make some great measureable gains.

Read on…

The folks trained as a group in this fashion each week: 3 resistance training days and 2 interval training days. These sessions were designed and supervised by some qualified folks.

The interesting aspect of this study is that no guidance or rules were given on eating or nutrition to any of the participants. The study was done to see just what exercise only would have on a person’s frame and body makeup (fat percentage, lean tissue composition, etc).

In other words: Can exercise alone change someone’s body make-up?

Or, “Can exercise alone REALLY overcome a crappy diet?”

12 weeks went by and you know what they found out?

They discovered that even someone who’s never exercised before (and in a body that should respond to the stimuli like crazy) made essentially no changes what-so-ever to their body’s compositional makeup!

None!

Nadda!

Nix!

Bupkis!

Does that shock you? It shouldn’t.

It’s like I’ve told you again and again, if you want to make changes to your physique and lose the fat, you simply MUST get control of your eating habits. I think we can see that this study proved that.

Imagine going through 12 weeks of intense resistance training for an hour per day, 3 days per week, and then hitting the cardio equipment for two hours on two separate days.

Five days a week of training for up to 6 total hours for 12 weeks, (by the way, that’s 72 hours worth of time) and for what? The study showed the average individual lost just 1% of body fat.

Statistically speaking that equals about 1 pound of fat lost and 2 pounds of muscle gained versus the sedentary folks.

What?

12 weeks of hard labor for a measly 1 pound of fat lost?

I don’t know about you but I’d be really, really, R-E-A-L-L-Y ticked off.

The rules are the same as always:

1. Eat five to six times a day.
2. Limit your ingestion of sugars and processed foods.
3. Eat fruits and vegetables right through the day.
4. Drink more water and cut out high calorie liquids (beer, wine, soda, etc.).
5. Focus on eating lean proteins at each meal throughout the day.
6. Save starch containing foods until right after a workout or for breakfast.

I’m here to help folks. You’ve got questions, I’ve got answers. If you’re not seeing the results you deserve, check out The 28 Day Miracle Fat Loss Program, the Firestorm Fit Camps, or one of my personal training programs by e-mailing me here.

I guarantee, if you’ll do exactly what I ask, you will get results like this:

“I just wanted to tell you thanks for all your advice! I never thought I could ever get to where I am at and I have your advice to thank. Anytime I had a question, you were always there to help out. I have lost 52 lbs in 4 months and feel like a new person. Couldn’t have done it without you! Seriously, I followed your training and nutrition advice and “ate from the earth”. Thanks for the help! I feel like a new person. Started at 224 and finished at 172!” – Brian Walsh

So…what are you waiting for? Click the links above now and let’s get started on YOUR new body.Steve

Bear in mind, these are simply the bare minimums of possible triumph and each [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric shortage or deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Yer Uncle Steve

Bear in mind, these are simply the bare minimums [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Steve