So yesterday was the conclusion of the December Round One Bootcamp and we ended it with a few bangs, bangs on the heavy bags that is.:)
So the camper of the month is Becci Benett. Becci showed determination and consistency as she showed up for every one of the 15 sessions over the last 5 weeks of camp. She worked hard during each session and is well on her way to reaching some of her fitness goals. Congratulations Becci!
Also, it is important to mention that the camper to display the best attitude and consistency over the last 13weeks of Round One Bootcamp is Joe Van Steinburg. Joe has only missed one class the last 13 weeks and has constantly challenged himself along the way with a little bit of prodding:). He is to be commended for his tenacity and hard work over those 13 weeks. Wish Joe luck as he will take some time off from Round One Bootcamp to pursue some of his other fitness goals. Awesome work Joe.
Enjoy the holidays everyone and get ready for a great 2009!
Sunday, December 21, 2008
Friday, December 19, 2008
Top Three Reasons to have a coach
It's been over three weeks and I have been following coaching assignments on a daily basis and it's been tough and at times easy to put aside and do something else. Some of you might have known this, but I hired my own online nutrition/fitness coach to help keep me obtain my fitness and health goals. Now some of you may ask why I would need a coach since I'm a Certified Personal Trainer and know what to do? Well, here are some of my reasons.....
1) Accountability
This is the key reason why I hired a coach. With my busy lifestyle of teaching and running bootcamp I found my own workout were suffering and I wasn't following what I preached. I hated that, so I did something about it and found the best online coach to keep me accountable. It's to easy not to do the things you should be doing so my coach keep me on track
2) Motivation
I have had to post my pics online where I pretty much bare all. It really challenges and brings forth your insecurities that we all have with our bodies. I am using those "before" pics as my motivation. Every two weeks I take more pics and post again for all to see and judge. I like that and need that to keep me motivated.
3) Results
When your paying someone for a service you are really looking for results in the end. My own goals are to decrease my bodyfat to 10% and under and to feel and look more healthy. My online coach has the experience and knowledge that is unsurpassed in the industry. I am learning knew things each day and this in the end will continue to lead to results as long as I apply the new lessons. Action and application is everything when it comes to results!
1) Accountability
This is the key reason why I hired a coach. With my busy lifestyle of teaching and running bootcamp I found my own workout were suffering and I wasn't following what I preached. I hated that, so I did something about it and found the best online coach to keep me accountable. It's to easy not to do the things you should be doing so my coach keep me on track
2) Motivation
I have had to post my pics online where I pretty much bare all. It really challenges and brings forth your insecurities that we all have with our bodies. I am using those "before" pics as my motivation. Every two weeks I take more pics and post again for all to see and judge. I like that and need that to keep me motivated.
3) Results
When your paying someone for a service you are really looking for results in the end. My own goals are to decrease my bodyfat to 10% and under and to feel and look more healthy. My online coach has the experience and knowledge that is unsurpassed in the industry. I am learning knew things each day and this in the end will continue to lead to results as long as I apply the new lessons. Action and application is everything when it comes to results!
Sunday, December 14, 2008
When you want to give up..think again..
Everyone seems to go through life with ups and downs. We set goals for ouselves and sometimes we lose track of where we started and how far we have come. We need to reward and praise ourselves for the little steps we accomplish towards out goals. Just remember success breeds success and no one ever accomplished anything in this world without belief or fear of making mistakes.
Here's an inspiring quote I found today that inspires me to keep moving forward..
"Every goal that has ever been reached began with just one step ....and the belief that it could be attained.
Dreams realy can come true, but they are most often the result of hard work, determination, and persistence.
When the end of the journey seems impossible to reach, all you need to do is take one more step.
Stay focused on your goal and remember that each small step will bring you a little closer.
When the road becomes hard to travel and it feels as if you'll never rach the end....
Look deep inside your heart and you will find strength you never knew you had."
Jason Blume
Here's an inspiring quote I found today that inspires me to keep moving forward..
"Every goal that has ever been reached began with just one step ....and the belief that it could be attained.
Dreams realy can come true, but they are most often the result of hard work, determination, and persistence.
When the end of the journey seems impossible to reach, all you need to do is take one more step.
Stay focused on your goal and remember that each small step will bring you a little closer.
When the road becomes hard to travel and it feels as if you'll never rach the end....
Look deep inside your heart and you will find strength you never knew you had."
Jason Blume
Thursday, December 11, 2008
5 More Last Minute Gift Ideas
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) Wireless MP3 Headset- KOSS Tugo
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Look for a local fitness boot camp with tons of social proof (client testimonials) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local London, ON area, come work with us by visiting www.roundonebootcamp.com.
We’ll change your life and have you looking better naked this New Year, guaranteed ;)
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) Wireless MP3 Headset- KOSS Tugo
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Look for a local fitness boot camp with tons of social proof (client testimonials) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local London, ON area, come work with us by visiting www.roundonebootcamp.com.
We’ll change your life and have you looking better naked this New Year, guaranteed ;)
Wednesday, December 10, 2008
Oprah can Lose the Weight..Once and for all
So recently Oprah has been in the news again about her weight loss issues. Oprah is probably the most powerful woman in the world with access to the best nutritionists, trainers, chefs and foods in the world. How is it then that she continues to struggle with her weight issues despite all these resources.
Three things that Oprah could do to help her keep her weight off:
1) Plan Ahead
Many people know what types of foods they should be eating from eating more fruits and veggies, lean cuts of meat and more fibre. It's not that they don't know but they fail to plan ahead for the day and week so that they can have easy access to the food they know they should be eating. So have that famous Chef on hand at all times, have him cook those delicious healthy meals and have them ready when needed.
2) Pain of Weight gain
There is a basic theory out there that people move more towards pleasurable things and avoid events or foods that are painful. We have been conditioned in this world by the media to associate pleasure with all the wrong foods. As soon as Oprah can begin to associate more pain with these currently pleasurable foods and experience more pleasure in eating healthy foods then she will improve her weight loss goals.
3) Reward herself for small successes
When someone starts a weight loss goal they tend to look for quick results in terms of how they look in the mirror or what the scale reads. However, people lose sight that eating good foods is more than how they look but is more importantly about your health. You feel better, will have more energy and live a longer more productive life. Oprah needs to pat her self on the back more when she does have a good day and forget the times when she overeats or doesn't eat what she should be. Reward the successes.
Three things that Oprah could do to help her keep her weight off:
1) Plan Ahead
Many people know what types of foods they should be eating from eating more fruits and veggies, lean cuts of meat and more fibre. It's not that they don't know but they fail to plan ahead for the day and week so that they can have easy access to the food they know they should be eating. So have that famous Chef on hand at all times, have him cook those delicious healthy meals and have them ready when needed.
2) Pain of Weight gain
There is a basic theory out there that people move more towards pleasurable things and avoid events or foods that are painful. We have been conditioned in this world by the media to associate pleasure with all the wrong foods. As soon as Oprah can begin to associate more pain with these currently pleasurable foods and experience more pleasure in eating healthy foods then she will improve her weight loss goals.
3) Reward herself for small successes
When someone starts a weight loss goal they tend to look for quick results in terms of how they look in the mirror or what the scale reads. However, people lose sight that eating good foods is more than how they look but is more importantly about your health. You feel better, will have more energy and live a longer more productive life. Oprah needs to pat her self on the back more when she does have a good day and forget the times when she overeats or doesn't eat what she should be. Reward the successes.
Monday, December 8, 2008
London Personal Trainer has 10 Last Minute Gift Ideas for Christmas
If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is my official top 10 list of the best last minute fitness gifts for 2008:
1.) A Foam Roller
If you’re like most people, you spend a lot of your day planted at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will encourage injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up your muscles and improve the qaulity of the muscle tissue you are getting ready to use. You can also use it post-workout to help promote recovery and regeneration. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Fitness Depot on Exeter Road. They are about $25 for a good roller.
2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel
You can’t beat a sporting goods store like National Sports to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles. I also would like to state the fact that I am jealous of the selection of workout gear for females. Men don’t have a million things to choose from and that makes me upset…rant over.
4.) A Gift Card to a healthy grocery store.
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
Check back later this week for the final 5 gift ideas!
P.S. I also want to recognize our bootcamp client of the week- Becci Benett! Becci rarely misses camp and works extremely hard during every session. Keep up the good work!
1.) A Foam Roller
If you’re like most people, you spend a lot of your day planted at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will encourage injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up your muscles and improve the qaulity of the muscle tissue you are getting ready to use. You can also use it post-workout to help promote recovery and regeneration. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Fitness Depot on Exeter Road. They are about $25 for a good roller.
2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel
You can’t beat a sporting goods store like National Sports to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles. I also would like to state the fact that I am jealous of the selection of workout gear for females. Men don’t have a million things to choose from and that makes me upset…rant over.
4.) A Gift Card to a healthy grocery store.
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
Check back later this week for the final 5 gift ideas!
P.S. I also want to recognize our bootcamp client of the week- Becci Benett! Becci rarely misses camp and works extremely hard during every session. Keep up the good work!
Saturday, November 29, 2008
Some Inspiration
When things are getting tough and you feel like just giving in on what you want to accomplish, find something very meaningful to you as to why you want to accomplish a goal. For me, getting in great shape at 35, brings back to watching my father go through cancer over 12 years ago. He inspired me to make changes in my life at 23yrs of age and again when I need inspiration I think back of what he went through during his sickness and the regrets he had in life when he thought back as to what he accomplished. I don't want to have any regrets and want to live a healthy and happy life for as long as I possibly can.
Below is an article that will inspire you to discipline yourself and think that anything is possible if you put your mind to it.
http://sportsillustrated.cnn.com/events/1996/olympics/daily/july22/flashback.html
Below is an article that will inspire you to discipline yourself and think that anything is possible if you put your mind to it.
http://sportsillustrated.cnn.com/events/1996/olympics/daily/july22/flashback.html
London Personal Trainer Begins His Journey
So this past Monday I have set out to get into the best shape of my life!!! To help me get into great shape I have hired an online personal coach in the name of Dr. Berardi and his many staff to get me to where I want to go. Now you many might question why a Personal Trainer and coach needs a there own coach but if you look at all the most successful people and champions around the world they all had a coach that guided them and supported them on their way to success. So whatever area in your life your trying to improve it's best to ask someone who has helped many before you. Whether that be the relationship, financial, business or fitness part of your life I find for me to make my goals a reality I need the help.
My many Round One Bootcampers come to me in search of help and some answers to meet their health and fitness goals. I am always happy to lead, guide and support them towards their goals. Many have simialr goals of getting healthy, losing Fat, learning new exercises, getting stronger and overall for someone to help them get the results they are after.
So what are my goals over the next 6 months of my journey? They are:
-Improve my health
-Reduce my body fat to 10% or below
-Increase my strength in the compound lifts
-10-15 pounds of muscle.
By hiring an online coach who will keep my accoutable, support me and give me the knowledge I need , I plan to meet my goals and enjoy the journey towards them.
You only live once and life is short. While your here it's important to challenge yourself and give it 100%. There will be obstacles and times when I will want to eat that whole piece of cheescake or choclate bar, but reminding myself of the goals I want to achieve and visualizing the end result, I know I will get to where I want to go.
So stay tuned as I will continually post my progress through my workouts and nutritional challenges throughout the six months. Below are some of my starting stats:
Weight: 178lbs
BF: 22%
Squat: 225
Bench: 175
Deadlift: 220
My many Round One Bootcampers come to me in search of help and some answers to meet their health and fitness goals. I am always happy to lead, guide and support them towards their goals. Many have simialr goals of getting healthy, losing Fat, learning new exercises, getting stronger and overall for someone to help them get the results they are after.
So what are my goals over the next 6 months of my journey? They are:
-Improve my health
-Reduce my body fat to 10% or below
-Increase my strength in the compound lifts
-10-15 pounds of muscle.
By hiring an online coach who will keep my accoutable, support me and give me the knowledge I need , I plan to meet my goals and enjoy the journey towards them.
You only live once and life is short. While your here it's important to challenge yourself and give it 100%. There will be obstacles and times when I will want to eat that whole piece of cheescake or choclate bar, but reminding myself of the goals I want to achieve and visualizing the end result, I know I will get to where I want to go.
So stay tuned as I will continually post my progress through my workouts and nutritional challenges throughout the six months. Below are some of my starting stats:
Weight: 178lbs
BF: 22%
Squat: 225
Bench: 175
Deadlift: 220
Thursday, November 6, 2008
How to Gain Body Fat While Excercising
How To Gain Body Fat While Exercising 14 Hours A Weekby John Berardi, PhD, CSCS
Exercise Without DietA few weeks back I shared with you an article called "When Exercise Doesn't Work." And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition. Even to the tune of 6 hours per week...Even when it's high intensity exercise.......participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.Disheartening, I know. But oh so true.Especially when supported by this new information I'm going to share with you today.
More Support For the "No Diet Hypothesis"Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.
2 Hours a Day and They Still Got Fatter!In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.At the beginning of the study and again at the end, a host of measures were recorded, including:
A step test and timed mile for cardiovascular fitnessHeight, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition
Shuttle run for agility
Standing jump, sit-ups and bench press test for muscular strength and endurance
And sit-and-reach and straddle tests for flexibility
So, what happened? Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!What's not so great is that body composition measures worsened. Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point. Now, I don't know about you. But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!
The USDA Food Pyramid circa 2003(note: the pyramid has since been updated...thank god!)Exercise + The Food Pyramid
As you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.
(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)
Questions
Now, you might have some questions about the study design...as I did when first reading it.
After all, maybe the girls didn't follow the USDA plan to a "T"...Or maybe they were going thru puberty at the time of the study and that explains the fat gain...Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.
For starters, the girls were living in a detention center and they were provided all their meals.
So there wasn't much room to cheat.Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".
Let's Bottom Line This:
I could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following:
The data are pouring in. And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary). But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!So don't leave your nutrition up to chance. And if you need some help getting your nutritional intake straight,
Precision Nutrittion can Help!
By:John Berardi, PhD, CSCSPresident, Precision Nutrition
Exercise Without DietA few weeks back I shared with you an article called "When Exercise Doesn't Work." And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition. Even to the tune of 6 hours per week...Even when it's high intensity exercise.......participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.Disheartening, I know. But oh so true.Especially when supported by this new information I'm going to share with you today.
More Support For the "No Diet Hypothesis"Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.
2 Hours a Day and They Still Got Fatter!In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.At the beginning of the study and again at the end, a host of measures were recorded, including:
A step test and timed mile for cardiovascular fitnessHeight, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition
Shuttle run for agility
Standing jump, sit-ups and bench press test for muscular strength and endurance
And sit-and-reach and straddle tests for flexibility
So, what happened? Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!What's not so great is that body composition measures worsened. Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point. Now, I don't know about you. But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!
The USDA Food Pyramid circa 2003(note: the pyramid has since been updated...thank god!)Exercise + The Food Pyramid
As you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.
(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)
Questions
Now, you might have some questions about the study design...as I did when first reading it.
After all, maybe the girls didn't follow the USDA plan to a "T"...Or maybe they were going thru puberty at the time of the study and that explains the fat gain...Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.
For starters, the girls were living in a detention center and they were provided all their meals.
So there wasn't much room to cheat.Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".
Let's Bottom Line This:
I could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following:
The data are pouring in. And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary). But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!So don't leave your nutrition up to chance. And if you need some help getting your nutritional intake straight,
Precision Nutrittion can Help!
By:John Berardi, PhD, CSCSPresident, Precision Nutrition
Thursday, October 30, 2008
Sunday, October 26, 2008
London Bootcamp and Darcy Lane Institue Team Team Up
As a gift to all current bootcamp members, I have organized an evening of where senior students of the Darcy Lane Institute of Massage Therapy will come in on Friday, November 14th between 4:30 and 7:30pm in the evening and give anyone who would like a FREE Massage.
Depending on the amount of people signed up you will get anywhere from 30min to 1 hour of Massage Therapy. Please register your time when you can come in to Round One on Friday, November 14th. I will have the registration time slots avaialbe next week in the Round One Bootcamp.
Depending on the amount of people signed up you will get anywhere from 30min to 1 hour of Massage Therapy. Please register your time when you can come in to Round One on Friday, November 14th. I will have the registration time slots avaialbe next week in the Round One Bootcamp.
Saturday, October 25, 2008
Week One Down
So today was the end of the first week of the October sesssions of Round One Bootcamp. It's been a full week of burpees, Power cleans, squats and lunges. Everyone is working very hard towards their goals whether that be to increase endurance, lose body fat, tone or increase muscular body weight. A great week and plenty of more to come. Enjoy your couple of days off!!!
The program is designed to help shed body fat and increase your endurance and body tone. So what kind of body fat loss can be expected over the next 4wks? I usually tell people that the key to body fat reduction is follow a weight training program that incorporates excercises that use a lot of muscles simulataneously. By doing this, you increase the total lactic acid throughout the body leading to increae in GH levels which ultimately leads to fat loss. Also, the amount of calories you burn post workout with this type of program increases substantially where you can still be burning calories 3-6 hours after the workout. The power of weight training circuits and interval training!
Another important ascpect is the your nutritional intake. In fact, the types of food you ingest at the right time is 60-70% of your Fat Loss results! You can follow the Round One Bootcamp program to a tee but if you are eating bon bons, McDonalds or just eating crackers all day you won't see much if any results from the workouts. This is the primary reason I teamed up with Precision Nutrition recently. Please go to my site, www.roundonebootcamp.com and link to the Precision Nutriton area of the site. Here you will see all the parts of the program you will get by registering in the Precision Nutrtion Consulting 16wk program. Also, you can check out Dr. Berardi's site at: http://www.precisionnutrition.com/products/system to get more details about the program. If you not interested in ordering the program without the 16wk consulting program, be sure to contact me as I can save on some shipping costs for you!
There is only One Week Left to register in the discounted program. Don't miss out!!! Contact me at: knockoutps@gmail.com for futher details.
The program is designed to help shed body fat and increase your endurance and body tone. So what kind of body fat loss can be expected over the next 4wks? I usually tell people that the key to body fat reduction is follow a weight training program that incorporates excercises that use a lot of muscles simulataneously. By doing this, you increase the total lactic acid throughout the body leading to increae in GH levels which ultimately leads to fat loss. Also, the amount of calories you burn post workout with this type of program increases substantially where you can still be burning calories 3-6 hours after the workout. The power of weight training circuits and interval training!
Another important ascpect is the your nutritional intake. In fact, the types of food you ingest at the right time is 60-70% of your Fat Loss results! You can follow the Round One Bootcamp program to a tee but if you are eating bon bons, McDonalds or just eating crackers all day you won't see much if any results from the workouts. This is the primary reason I teamed up with Precision Nutrition recently. Please go to my site, www.roundonebootcamp.com and link to the Precision Nutriton area of the site. Here you will see all the parts of the program you will get by registering in the Precision Nutrtion Consulting 16wk program. Also, you can check out Dr. Berardi's site at: http://www.precisionnutrition.com/products/system to get more details about the program. If you not interested in ordering the program without the 16wk consulting program, be sure to contact me as I can save on some shipping costs for you!
There is only One Week Left to register in the discounted program. Don't miss out!!! Contact me at: knockoutps@gmail.com for futher details.
Wednesday, October 22, 2008
London Bootcamp Starts Again
So we are into our first week of the October session of Round One Bootcamp. Everyone is working so hard and is committed to the program. We have had participants who came in the first day despite having played over 7 indoor soccer games the day before. One camper even came in on her bad ankle which she reinjured again playing soccer. I have been told I can't stop her from coming and it truly is an inspriation to see her go through the tough drills.Lots' of heart.
Today, many were sore from the other day but did their very best to get through the workout again. Awesome work everyone!!!
Be sure to check out my site as I have just put up the registratin dates for the next Bootcamp and you get a Bonus if you register Early!
Keep displaying your committment as I get pumped to get up in the morning and see you guys work!
Today, many were sore from the other day but did their very best to get through the workout again. Awesome work everyone!!!
Be sure to check out my site as I have just put up the registratin dates for the next Bootcamp and you get a Bonus if you register Early!
Keep displaying your committment as I get pumped to get up in the morning and see you guys work!
Monday, October 13, 2008
Congratulations
To everyone who completed the Round One Bootcamp this past Saturday, congratulations, you survived the first 4wks. Many of you I will be seeing again beginning Saturday, October 2oth. Many new faces will be joining looking for some good results in terms of health and body fat reduction. Be sure to welcome the new people to the group as of October 20th.
Be sure to email me to use up your one Free hour of Personal Training that I made available to all campers of the September session.
Enjoy your week off!
Be sure to email me to use up your one Free hour of Personal Training that I made available to all campers of the September session.
Enjoy your week off!
The 400 Challenge
Below is the workout we performed at about a week ago. Good luck to anyone attempting it.
20 Decline Pushups
10 DB Snatches
10 Squat Jumps
10 DB Clean and Press
12 Jump Split Squats
10 Thrusters
15 Rows
20 Dips
15 Burpee Lunges w Weight
12 Walking Overhead Lunge
1 min of Plank
Rest two minutes repeat two more times
20 Decline Pushups
10 DB Snatches
10 Squat Jumps
10 DB Clean and Press
12 Jump Split Squats
10 Thrusters
15 Rows
20 Dips
15 Burpee Lunges w Weight
12 Walking Overhead Lunge
1 min of Plank
Rest two minutes repeat two more times
Sunday, October 5, 2008
The 400 Challenge
So for those of you who missed it I put forth a challenge to the Round One Bootcamp members who showed. It was an extremely difficult workout that completely challenged the members. I am extremely proud and inspired by the work ethic everyone displayed on Saturday. There was no quit in anybody and you persevered to succeed in the 400 Challenge. I will be posting the workout soon along with the other workouts we have been doing over the last three weeks. Congratulations to everyone and get ready for the next challenge :)
Saturday, October 4, 2008
Best Foods for Fat Burning
Best Foods for Fat Burning By: Craig Ballantyne, CSCS, MSTurbulence Training for Fat Loss
I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://amir44.turbulence.hop.clickbank.net
I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://amir44.turbulence.hop.clickbank.net
Monday, September 29, 2008
Ten Simple Tips For Staying Lean
1. Curb Calorie Density: You can save calories by making better choices, for example, marinara sauce has fewer calories than a cream sauce.
2. Shrink Your Servings: Portion size is critical for staying lean. Having an idea of how many calories are in a food will help you get there, for example, a deck of cards is a serving of meat and a tennis ball is equal to a cup of rice.
3. Limit Some Choices: Instead of a donut, have half a whole grain bagel with a teaspoon of peanut butter, this choice will save you calories and has more nutritional value.
4. Curb Liquid Calories: Alcohol is a great place to start when looking at liquid or empty calories. 2-3 drinks per day can add and extra 2-5 lbs, fruit juices are another high calories liquid choice.
5. Make Movement Part Of Your Life: Its all about energy in vs. energy out. By simply moving more throughout the day we will lose or keep extra weight off, or don’t move and gain weight guaranteed. It does not have to be in the gym, for example, take the stairs, wash your own car, or play basketball with the kids.
6. Lean Muscle Increases Your Metabolism: Fat is burned in muscle tissue. A pound of muscle burns approximately 55 – 60 calories vs. a pound of fat only burns 3-5 calories. To stay lean it is very important to maintain or increase your lean muscle tissue.
7. Break Up Your Exercise Into Shorter Time Blocks: Rather than try to work out 3 days a week for an hour and a half, try 20-30 minutes 5-6 days per week.
8. Find A Friend Or Coach: Having a friend to work out with is a great way to stay committed to your workout regime. By setting an appointment with a friend or a trainer you are less likely to skip a workout.
9. Set Realistic Goals:Without written, specific tangible goals you are just hoping for results.
10. Think Healthy, Not Just Skinny: If you are skinny but have very little muscle you can still have high levels of body-fat. Eventually this may cause health problems or lead to weight gain. Speak with a fitness coach to determine your body-fat.
2. Shrink Your Servings: Portion size is critical for staying lean. Having an idea of how many calories are in a food will help you get there, for example, a deck of cards is a serving of meat and a tennis ball is equal to a cup of rice.
3. Limit Some Choices: Instead of a donut, have half a whole grain bagel with a teaspoon of peanut butter, this choice will save you calories and has more nutritional value.
4. Curb Liquid Calories: Alcohol is a great place to start when looking at liquid or empty calories. 2-3 drinks per day can add and extra 2-5 lbs, fruit juices are another high calories liquid choice.
5. Make Movement Part Of Your Life: Its all about energy in vs. energy out. By simply moving more throughout the day we will lose or keep extra weight off, or don’t move and gain weight guaranteed. It does not have to be in the gym, for example, take the stairs, wash your own car, or play basketball with the kids.
6. Lean Muscle Increases Your Metabolism: Fat is burned in muscle tissue. A pound of muscle burns approximately 55 – 60 calories vs. a pound of fat only burns 3-5 calories. To stay lean it is very important to maintain or increase your lean muscle tissue.
7. Break Up Your Exercise Into Shorter Time Blocks: Rather than try to work out 3 days a week for an hour and a half, try 20-30 minutes 5-6 days per week.
8. Find A Friend Or Coach: Having a friend to work out with is a great way to stay committed to your workout regime. By setting an appointment with a friend or a trainer you are less likely to skip a workout.
9. Set Realistic Goals:Without written, specific tangible goals you are just hoping for results.
10. Think Healthy, Not Just Skinny: If you are skinny but have very little muscle you can still have high levels of body-fat. Eventually this may cause health problems or lead to weight gain. Speak with a fitness coach to determine your body-fat.
Friday, September 26, 2008
Why Supplement with Protein?
So why use protein supplements and not food? Well, protein powder is essentially just food in powered format. A majority of people find that it's difficult to eat enough meals every 2-3 hours in order to get their allocated amount of protein. By using a protein supplement you can count this as one of your meals especially when you add some fruits and fat oil with it.
If you have the time and can eat whole food, than do so as protein powder still doesn't contain all the vitamins and minerals of protein foods such as chicken, beef and fish. However, protein powder still is a high level protein source and do a great job when you rushed and have to get that protein.
So walk into any supplement store and you will see all sorts of brands, sizes and types or protein powder. Your best choice is to choose a milk protein or casein/whey combination. Casein/Whey is a slower absorbing protein blend than regular Whey isolate protein. When looking at the ingredients, look for whey and casein or "milk protein blend" as the top ingredients.
Having milk protein has been shown to help with muscle recovery and building as well as help with fat loss which is a fantastic combination for those wanting to change how they look. Just be sure to follow the other 10 Steps to Nutrition for Fat Loss by eating healthy fats, veggies, fruits, etc.
So use the Spartan Nutrition coupon I gave and if you didn't receive it be sure to see me. Choose your protein wisely and see the results!
If you have the time and can eat whole food, than do so as protein powder still doesn't contain all the vitamins and minerals of protein foods such as chicken, beef and fish. However, protein powder still is a high level protein source and do a great job when you rushed and have to get that protein.
So walk into any supplement store and you will see all sorts of brands, sizes and types or protein powder. Your best choice is to choose a milk protein or casein/whey combination. Casein/Whey is a slower absorbing protein blend than regular Whey isolate protein. When looking at the ingredients, look for whey and casein or "milk protein blend" as the top ingredients.
Having milk protein has been shown to help with muscle recovery and building as well as help with fat loss which is a fantastic combination for those wanting to change how they look. Just be sure to follow the other 10 Steps to Nutrition for Fat Loss by eating healthy fats, veggies, fruits, etc.
So use the Spartan Nutrition coupon I gave and if you didn't receive it be sure to see me. Choose your protein wisely and see the results!
Wednesday, September 24, 2008
Upcoming Bootcamps
Two sessions are now open!!
Session A running Mon/Wed/Fri Oct. 20th-Nov. 14th.
Session B running Tues/Thurs./Sat. Oct. 21st-Nov. 15th.
Please let me know as soon as possible which session you are interested in doing as each day I am adding new people to each block of time. Again 4wks and 12 classes. A maximum of 10 people allowed in each bootcamp. Session A is almost full, Session B still has spots avaialble!
Be sure to ask about the referral program to reduce your costs substantially and get other people some great workouts and results! Refer new members to knockoutps@gmail.com for prices.
Session A running Mon/Wed/Fri Oct. 20th-Nov. 14th.
Session B running Tues/Thurs./Sat. Oct. 21st-Nov. 15th.
Please let me know as soon as possible which session you are interested in doing as each day I am adding new people to each block of time. Again 4wks and 12 classes. A maximum of 10 people allowed in each bootcamp. Session A is almost full, Session B still has spots avaialble!
Be sure to ask about the referral program to reduce your costs substantially and get other people some great workouts and results! Refer new members to knockoutps@gmail.com for prices.
Pre Workout Nutrtion
Since a lot of you are pretty much rolling out of bed and probably get to the club within 30 to 45 min of waking up I would recommend a simple liquid shake involving a scoop of protein in water. This will give you some energy to work out and quickly get into your system. Be sure not to have to much as your body may want to bring it up from the intense workouts :)
Stay tuned to the importance of post-workout nutrition, escpecially weight training.
Enjoy your day!
Stay tuned to the importance of post-workout nutrition, escpecially weight training.
Enjoy your day!
Supplements
With the busy lifestyle we all lead it sometimes very difficult to reach our fitness and fat loss goals. Trying to make sure you are getting 5-6 meals a day, enough protein, feeding the kids, meeting with friends and on and on. So no wonder a lot of people just fall off the wagon and just eat whatever. One way to help meet the 10 Steps to Nutrition for Fat Loss is to use supplements.
So which ones?
Well, in the previous post I talked about Fish Oil as being a mainstay in everybody's supplement list whether you exercise or not. There are so many benefits to this wonder supplement that nobody should not be getting their fish.
Other supplements I recommend are:
1)Protein Powders
2)Greens+
3)Muscle Recovery/Workout Drinks
4) Omega 3 Fish Oil ( already mentioned)
One other supplement that could be included but has some controversy is creatine. I will leave that to another post to explain why you might want to supplement with creatine.
By supplementing with the above you will be well on your way to reaching your fat loss goals and increase your performance in the gym.
The next few posts will go into why each supplement is recommended.
So which ones?
Well, in the previous post I talked about Fish Oil as being a mainstay in everybody's supplement list whether you exercise or not. There are so many benefits to this wonder supplement that nobody should not be getting their fish.
Other supplements I recommend are:
1)Protein Powders
2)Greens+
3)Muscle Recovery/Workout Drinks
4) Omega 3 Fish Oil ( already mentioned)
One other supplement that could be included but has some controversy is creatine. I will leave that to another post to explain why you might want to supplement with creatine.
By supplementing with the above you will be well on your way to reaching your fat loss goals and increase your performance in the gym.
The next few posts will go into why each supplement is recommended.
Eat Fat to "Fight" Fat
Fish Oil is the front runner towards the fight on fat loss. Salmon appeared on the Top 20 Superfoods and is highly recommended by authors such as Barry Sears(PhD), Jonny Boweden(PhD), John Berardi (PhD) and the top strength coach in the world, Chales Poliquin.
Why is that?
Fish oil has gone through rigorous scientific assessment as has been found to have numerous benefits to humans. From heping people with schizophrenia, rheumatoid arthritis, asthma to heart disease. The two key ingredients is the EPA and DHA ration of fish oil. For most people, all you need to know is that EPA helps control any inflammatory condition (ie:arthritis) and DHA aids in cognition (ADD, concentration).
Fish oil can improve many health issues such as reducing heart disease, cancer risk, and diabetes risk. With all these benefits, fish oil should be an essential part of everybody's life!
How does fish oil help fat loss?
When you add these fish oils to your diet, these fats have been proven to help insulin sensitivity to muscles while decreasing it in fat cells. This leads to more nutrients going to the muscles instead of the fat that you already have. So fish oil helps with carb storage but also has been shown to improve protein storage, increase metabolism and lean mass.
Recommended fish oil supplements should have at least one of the following types of fish: salmon, sardine or anchovy. These fish are rich in EPA and DHA, which again are the fats that will give you all the great benefits that were listed above.
Why is that?
Fish oil has gone through rigorous scientific assessment as has been found to have numerous benefits to humans. From heping people with schizophrenia, rheumatoid arthritis, asthma to heart disease. The two key ingredients is the EPA and DHA ration of fish oil. For most people, all you need to know is that EPA helps control any inflammatory condition (ie:arthritis) and DHA aids in cognition (ADD, concentration).
Fish oil can improve many health issues such as reducing heart disease, cancer risk, and diabetes risk. With all these benefits, fish oil should be an essential part of everybody's life!
How does fish oil help fat loss?
When you add these fish oils to your diet, these fats have been proven to help insulin sensitivity to muscles while decreasing it in fat cells. This leads to more nutrients going to the muscles instead of the fat that you already have. So fish oil helps with carb storage but also has been shown to improve protein storage, increase metabolism and lean mass.
Recommended fish oil supplements should have at least one of the following types of fish: salmon, sardine or anchovy. These fish are rich in EPA and DHA, which again are the fats that will give you all the great benefits that were listed above.
Tuesday, September 23, 2008
An Excellent Resource
I was talking to some of you today at the bootcamp and some of you had been mentioning that a big issue is knowing if you are eating to much and in what macronutrient ratios. An excellent resource that allows you to keep a Log of the foods you eat is Fit Day, www.fitday.com. This is a Free resource where you can select the foods that you have eaten during the day or create or own custom foods. It will track the amount of calorie, fat, protein and carbs that you have eaten. In addition, you are able to enter in your fitness goals, daily exercise and it displays everything in a nice visual chart to see what you have been accomplishing.
So for those of you who want to get a more exact amount of calories that you have been consuming and the amount of macro nutrients, use FitDay as resource. Getting a more specifc measurement in terms of nutrition will only help in your long term results.
So for those of you who want to get a more exact amount of calories that you have been consuming and the amount of macro nutrients, use FitDay as resource. Getting a more specifc measurement in terms of nutrition will only help in your long term results.
Saturday, September 20, 2008
Round One Bootcamp
I was really impressed with every one's hard work and dedication today. I presented a challenge today and all of you passed with flying colours!!! That is part of the program is to keep challenging yourself little by little! By doing these intense workouts you will be getting into fantastic shape. A few home training clients I have put on similar programs have seen tremendous results. One client has gone down from a size 12 dress size to a 6 size in just over 3 months of doing intense weight training circuits alone. The key to her results is that she rarely misses a workout every other day, follows the nutritional program very consistently and is highly dedicated to the program! She is 37 years of age and a mother of two young girls!
I see the same dedication in this first Round One Bootcamp group. This group has the mental toughness being able to get up at 5am each day and train as intensely as you do. With that determination over the long run you will only become a stronger person with a slimmer waist line.
Keep up the great work!!!
I see the same dedication in this first Round One Bootcamp group. This group has the mental toughness being able to get up at 5am each day and train as intensely as you do. With that determination over the long run you will only become a stronger person with a slimmer waist line.
Keep up the great work!!!
Friday, September 19, 2008
Round One Bootcamp Registration
I have opened up a new time slot for the Round One Bootcamp. Beginning October 20th, there will be two sessions running simultaneously. Session A will run Mon./Wed/Fri at 5:45am.
Session B will run Tues./Thurs at 5:45am and Sat. at 8am.
Please let me know which session you are interested in as the program is limited to 10 people per session. It is on a first come, first serve basis and the Bootcamps fill up quickly. Registration Deadline is Oct. 15/08 for both sessions. Please contact me through knockoutps@gmail.com to register for the upcoming Bootcamps!
Session B will run Tues./Thurs at 5:45am and Sat. at 8am.
Please let me know which session you are interested in as the program is limited to 10 people per session. It is on a first come, first serve basis and the Bootcamps fill up quickly. Registration Deadline is Oct. 15/08 for both sessions. Please contact me through knockoutps@gmail.com to register for the upcoming Bootcamps!
London Bootcamp Frequently Asked Questions
A lot of people tend to have the same questions repeatedly. So below I have given the answers to the most commonly asked questions.
Q: What equipment do I have to bring to the boot camp classes?
A: The beauty of our program is that we provide all the equipment necessary. I do recommend you get your own boxing gloves but we do have pair available for use.
Q: How many participants are there in each class?
A: The maximum amount of people is 10 in each class. This is half the size of most other boot camps in the local area where people can get to know each other and support each other.
Q: When are the programs run?
A: 5:45am Tues/Thurs/Sat.(8am) or Mon/Wed./Fri at 5:45am
Q: What level of fitness are the workouts geared towards?
A: The workouts are suitable for most fitness levels. Everyone works out at their own pace but are given encouragement to challenge themselves each set and workout. But to be hones, if you haven't been working out at all I would recommend an easier program in the local area. Our workouts are intense and will be the hardest you have worked in a long time. But the rewards will be a leaner and healthier you!
Q: What equipment do I have to bring to the boot camp classes?
A: The beauty of our program is that we provide all the equipment necessary. I do recommend you get your own boxing gloves but we do have pair available for use.
Q: How many participants are there in each class?
A: The maximum amount of people is 10 in each class. This is half the size of most other boot camps in the local area where people can get to know each other and support each other.
Q: When are the programs run?
A: 5:45am Tues/Thurs/Sat.(8am) or Mon/Wed./Fri at 5:45am
Q: What level of fitness are the workouts geared towards?
A: The workouts are suitable for most fitness levels. Everyone works out at their own pace but are given encouragement to challenge themselves each set and workout. But to be hones, if you haven't been working out at all I would recommend an easier program in the local area. Our workouts are intense and will be the hardest you have worked in a long time. But the rewards will be a leaner and healthier you!
The Superfoods!
Below is a list of excellent additions to your nutritional plan. A lot of people once they start on a new eating plan will tell other that they are "watching what they eat" . This description leads to people eliminating certain food from their nutritional plan. If you want to achieve the most optimal balance of health, body fat and performance, it is more important to focus on what you need to add to your nutritional plan and not take away. A good nutitional plan should teach you additions, not subtractions. Spend more time eating the "super foods" and then you won't have the time or room for the "bad foods"
So below is list of 20 great foods you should include in your daily meals and they fit well in the 10 Steps to Better Nutrition for Fat Loss.
1. Lean Red Meat (93% lean, top round, sirloin)
2. Salmon
3. Omega 3 Eggs
4. Lowfat, plain yogurt (lactose-free if you can find it)
5. Protein Supplement ( milk protein isolates, whey protein isolates or rice protein)
6. Spinach
7. Tomatoes
8. Crciferous Veggies (Broccoli, Cabbage, Cauliflower)
9. Mixed Berries ( a variety including strawberries, blueberries, raspberries, etc.)
10. Oranges
11. Mixed Beans ( ie: kidney, navy, white etc.)
12. Quinoa (Ancient grains)
13. Whole Oats (large flake)
14. Mixed Nuts ( a variety including pecans, walnuts, cashews, brazil nuts, etc.)
15. Avocados
16. Olive Oil (extra virgin)
17. Fish Oil (salmon, anchovy, menhaden)
18. Flax Seeds (ground)
19. Green tea
20. Exercise Drinks ( quickly digested carbohydrate and protein)
I will go into greater detail as to why and how they different foods are important to a healthy living and better body composition. Stay tuned!
So below is list of 20 great foods you should include in your daily meals and they fit well in the 10 Steps to Better Nutrition for Fat Loss.
1. Lean Red Meat (93% lean, top round, sirloin)
2. Salmon
3. Omega 3 Eggs
4. Lowfat, plain yogurt (lactose-free if you can find it)
5. Protein Supplement ( milk protein isolates, whey protein isolates or rice protein)
6. Spinach
7. Tomatoes
8. Crciferous Veggies (Broccoli, Cabbage, Cauliflower)
9. Mixed Berries ( a variety including strawberries, blueberries, raspberries, etc.)
10. Oranges
11. Mixed Beans ( ie: kidney, navy, white etc.)
12. Quinoa (Ancient grains)
13. Whole Oats (large flake)
14. Mixed Nuts ( a variety including pecans, walnuts, cashews, brazil nuts, etc.)
15. Avocados
16. Olive Oil (extra virgin)
17. Fish Oil (salmon, anchovy, menhaden)
18. Flax Seeds (ground)
19. Green tea
20. Exercise Drinks ( quickly digested carbohydrate and protein)
I will go into greater detail as to why and how they different foods are important to a healthy living and better body composition. Stay tuned!
Replacing Fat with Muscle
How do you know if you are replacing fat by muscle?
The best way is to monitor changes in your lean body weight. Lean body weight can be determined by subtracting your body wieght from your body fat wieght. your body fat weight is calculated by multiplying your body weight by your body fat percentage.
For example:
Body weight= 180lbs (Body Fat%)=17.5%
Body Fat weight= 180 X 17.5%= 31.5lbs
So lean body weight is: 180-31.5= 148.5
So if you followed the Round One Bootcamp for 8wks and you have the following result:
Body weight= 182lbs (BF %)= 13%
The lean body weight= 182-23.66 (182X13%)= 158.3lbs
The lean body weight difference : 158.3-148.5= 9.8lbs
So you have gained 9.8 lbs of lean weight and are therefore replacing fat with muscle!
The best way is to monitor changes in your lean body weight. Lean body weight can be determined by subtracting your body wieght from your body fat wieght. your body fat weight is calculated by multiplying your body weight by your body fat percentage.
For example:
Body weight= 180lbs (Body Fat%)=17.5%
Body Fat weight= 180 X 17.5%= 31.5lbs
So lean body weight is: 180-31.5= 148.5
So if you followed the Round One Bootcamp for 8wks and you have the following result:
Body weight= 182lbs (BF %)= 13%
The lean body weight= 182-23.66 (182X13%)= 158.3lbs
The lean body weight difference : 158.3-148.5= 9.8lbs
So you have gained 9.8 lbs of lean weight and are therefore replacing fat with muscle!
Thursday, September 18, 2008
Accumeasure Bodyfat Measurement
A few people in the current bootcamp have inquired about bodyfat testing. What I use to test people's bodyfat is a simple tool called the Accumeasure. This device is very accurate and simple to use with both a one site measurement and three site measurement tools. Below is some key highlights of the study which talks about the benefits and comparison to other bodyfat testing devices.
For anyone wanting their Bodyfat reading I will be bringing in both devices on Saturday, Sept.20th
Check out the info below:
A clinical study published in the Journal of Strength and Conditioning Research by the National Strength & Conditioning Association.
For anyone wanting their Bodyfat reading I will be bringing in both devices on Saturday, Sept.20th
Check out the info below:
A clinical study published in the Journal of Strength and Conditioning Research by the National Strength & Conditioning Association.
Key findings included the following:
Self-testing of % body fat with the Accu-Measure was as accurate as results from multi-site measurements and calculations taken by an experienced clinical investigator using a Lange caliper.
% body fat calculations with the Accu-Measure were within 1.1 percentage points of underwater weighing results, the gold standard of body fat measurement.
Accu-Measure was recommended over another self-assessment device, the Futrex-1000, which significantly overestimated % body fat.
"A salient feature of the Accu-Measure is that it is an inexpensive self-assessment technique that requires little skill to administer, therefore offering an attractive alternative for individuals who wish to determine their body composition without the inconvenience, expense, and lack of privacy of conventional body fat testing at clinics or recreational facilities." -- Journal of Strength and Conditioning Research, December 1998
http://www.accumeasurefitness.com/products/index.html
Wednesday, September 17, 2008
Steps 6 to 10 for Better Nutrition for Fat Loss
Ok, so hope you were able to read the Nutritional steps I gave you yesterday and started implementing them. This system has been proven to work for thousands of people but I know it can be difficult to change your daily eating patterns. Below are some steps that continue on from the previous and will help you achieve some of the previous steps.
6) Eliminate Calorie containing drinks except for workout nutrition
Eliminate all fruit juice, soda and other sugar containing drinks including fruit juice. Some people believe that fruit juices are a healthy alternative to soda but really they offer very little in nutritional value and should not replace fruits and vegetables. Really you should be eating most of calories from regular food and your two main drinks should be only Water and Green Tea.
How much water? At least Two Litres a day or more is a good guideline.
7) Eat whole foods instead of supplements as much as possible.
Most of the food that you eat should come from whole food that follow the 9 other habits listed here. There are times when liquid nutrition or bars are very useful( a really busy day, post workout nutrition or when travelling) , but most of your eating plan should be whole foods. Skip the multi-vitamin and eat your fruits and veggies!
8) Plan to break the rules 15% of the time.
You don't have to be perfect and it will actually help you stay on track better and keep your metabolism up. So what does 15% mean? Well if your eating 5 times per day for 7 days per week that is 35 meals that you will be having. Since 15% of 35 is about 5 meals or imperfect meals per week. So you can eat what you like during those five meals and can include "junk food" or you can count it as a missed meal! Or in other words, if you break 1 of the 10 rules that counts a s one of your 15%. So if I were you I wouldn't miss a cheat meal by missing one of the rules. I want to go out and enjoy my brownie one of my imperfect meals. Remember they are meals and not days or day. Don't just take an entire day off as that can quickly set you back on your fitness and body fat reduction goals!
9) Prepare all your meals in advance by planning ahead
Know that for most people they have heard of what a carbs is or protein or good fat/bad fat is. They know which foods are good and bad. The hardest part is time management and trying to keep to the previous 8 rules consistently. So it's not necessarily about the food but making sure you have the right foods on hand when you need them.
You need to come up with food preparation strategies in order to be sure your getting your meals in and following the steps. If that means cooking a bunch of meals on Sunday night and freezing them in Ziploc bags so you can just take them and go. Or getting up 30 min earlier to prepare all the meals for the day; or getting someone else to do it for you by paying them or being really nice to them. The key point is that you need to plan ahead so that you can achieve your fat loss goals.
10) Eat a wide variety of good food
Each one of us tend to eat the same things ie: same cereal, same drinks, same fruits etc. which tends to be boring but works. For a while you can eat the same things each day while trying to get the new habits in place but be sure to spice it up a bit and include a variety of foods. Mix up your fruits and veggies and rotate you protein sources.
Well, there you have it. Ten steps that will be sure to get you to the fitness goals that you are looking for. Be sure to take action and get going today!!! Don't procrastinate and get support from your loved ones by telling them what you want to do. Make yourself accountable by telling your friends what your doing and what your specific fat loss goals are. You are to be sure to get to where you want to go quicker with more of a sense of urgency
6) Eliminate Calorie containing drinks except for workout nutrition
Eliminate all fruit juice, soda and other sugar containing drinks including fruit juice. Some people believe that fruit juices are a healthy alternative to soda but really they offer very little in nutritional value and should not replace fruits and vegetables. Really you should be eating most of calories from regular food and your two main drinks should be only Water and Green Tea.
How much water? At least Two Litres a day or more is a good guideline.
7) Eat whole foods instead of supplements as much as possible.
Most of the food that you eat should come from whole food that follow the 9 other habits listed here. There are times when liquid nutrition or bars are very useful( a really busy day, post workout nutrition or when travelling) , but most of your eating plan should be whole foods. Skip the multi-vitamin and eat your fruits and veggies!
8) Plan to break the rules 15% of the time.
You don't have to be perfect and it will actually help you stay on track better and keep your metabolism up. So what does 15% mean? Well if your eating 5 times per day for 7 days per week that is 35 meals that you will be having. Since 15% of 35 is about 5 meals or imperfect meals per week. So you can eat what you like during those five meals and can include "junk food" or you can count it as a missed meal! Or in other words, if you break 1 of the 10 rules that counts a s one of your 15%. So if I were you I wouldn't miss a cheat meal by missing one of the rules. I want to go out and enjoy my brownie one of my imperfect meals. Remember they are meals and not days or day. Don't just take an entire day off as that can quickly set you back on your fitness and body fat reduction goals!
9) Prepare all your meals in advance by planning ahead
Know that for most people they have heard of what a carbs is or protein or good fat/bad fat is. They know which foods are good and bad. The hardest part is time management and trying to keep to the previous 8 rules consistently. So it's not necessarily about the food but making sure you have the right foods on hand when you need them.
You need to come up with food preparation strategies in order to be sure your getting your meals in and following the steps. If that means cooking a bunch of meals on Sunday night and freezing them in Ziploc bags so you can just take them and go. Or getting up 30 min earlier to prepare all the meals for the day; or getting someone else to do it for you by paying them or being really nice to them. The key point is that you need to plan ahead so that you can achieve your fat loss goals.
10) Eat a wide variety of good food
Each one of us tend to eat the same things ie: same cereal, same drinks, same fruits etc. which tends to be boring but works. For a while you can eat the same things each day while trying to get the new habits in place but be sure to spice it up a bit and include a variety of foods. Mix up your fruits and veggies and rotate you protein sources.
Well, there you have it. Ten steps that will be sure to get you to the fitness goals that you are looking for. Be sure to take action and get going today!!! Don't procrastinate and get support from your loved ones by telling them what you want to do. Make yourself accountable by telling your friends what your doing and what your specific fat loss goals are. You are to be sure to get to where you want to go quicker with more of a sense of urgency
Tuesday, September 16, 2008
10 Steps to Better Nutrtion for Fat Loss
Over the course of the next few days I will reveal some very necessary nutrition habits that you should work hard at implementing. Now some of the information may be against what you have learned over the years but the steps work in getting you healthy and lean at the same time! Double bang for your buck!
So below are the first 5 habits:
1) Eat every 2-3 Hours
For most of us we learned that we were to eat three times per day and we would get everything we need. Why do we need to feed every 2-3 hours? Research has demonstrated that eating every 2-3 hours is important for stimulating your metabolism, keeping blood sugar balanced, and will improve your health, performance and how you look! So keep tabs of when your eating and even plan out your day when you will eat and aim for 5-6 small meals per day.
Now usually when I tell people to follow this guideline people have many questions. First, how many meals per day should you be eating? Well an easy way is to just take the hours that you are awake IE:15 and divide by 3=5 meals per day.
Another quest on would be do I eat before bed? Well, keeping in mind the guideline, if it falls with the every 2-3 hours then be sure to have a meal.
Finally, how big should your meals be? Well, the remainder of the nine habits will help in determining that question. Just be sure you take the opportunity to feed the body every 2-3 hours.
2) Have Lean Protein with every Meal
Eating protein stimulate you metabolic rate, improve muscle mass and recovery, and will reduce your body fat substantially. The types of protein you want to ingest will be shared later but just remember to have it at each meal every two to three hours. Not just during those three meals a day that most people follow.
3) Have Vegetables with each Meal
Eat your veggies young man! Those favourite words that every mom tells her kids. Well mom was right and now researchers have finally caught up with mama. Research has proven that vegetables give the multitude of vitamins and minerals (micro nutrients) but in addition veggies have important plant chemicals( phytochemicals) that are essential for optimal body functioning.
An important function the veggies provide (and fruits) is to help balance out the acid levels produced by ingesting protein and grains. It's important to balance these acids with alkaline rich veggies and fruits. Too much acid leads to a loss of bone strength and muscle mass.
So be sure to ingest 1-2 servings of vegetable with every meal every 2-3 hours. Aim for 10 Servings per day as a minimum!
4) Eat Veggies and Fruit at any meal but all other carbs mostly after exercise
Eat all other carbs(simple sugars, sports drinks and starchy carbs such as rice, pasta, potatoes etc.) during or right after exercise. Your body is most responsive to simple carbohydrates after a workout is primed to absorb these carbs. So if you want to eat bread, pasta, rice, sugar, etc. you can but save them only until after you workout. Doing so allows you for this plan to work better as excluding those non-veggie foods is to hard to do and in the long run lead to people cheating and gorging themselves from the deprivation of not having.
So go ahead ingest these carbs in moderation after a workout then for the rest of the day go back to ingesting fruits and vegetables as your carb source for the remainder of the day.
5) Eat Healthy Fats Daily
Ah, that dreaded word, Fat! Well, fat can and is a good thing as long as you eat the right types in the right amounts. About 30% of a person's eating plan should come from fat. However, a person should aim to balance the three types of fat through out the day where they consume 1/3 saturated, 1/3 polyunsaturated and 1/3 monounsaturated. Avoid Trans Fats! (IE:fast food) Doing this will lead to optimal health, performance and improve how you look.
So go ahead eat your fat! Don't be scared. It's fairly easy to do actually. An important recommendation is to supplement your eating plan with fish oil. Everybody should be supplementing with this as fish oil helps protect against heart disease, cancer, body fat reduction, diabetes and many issues we face as a human population.
Below is a list of the different types of fats and the food that have them.
Type of Fat Sources
Saturated Fat
Coconut Oil, Palm Oil, Animal fat, peanut oil
Monounsaturated Fat
Fish Oil, Plants and animals
Polyunsaturated Fats
Omega 3 Fats
Plant fats-flax seeds, flax oil, fish oil
Omega 6 Fats
Corn, safflower, soy, animal fat
Trans Fats
Processed vegetable fat
Stay tuned tomorrow for Steps 6-10.
So below are the first 5 habits:
1) Eat every 2-3 Hours
For most of us we learned that we were to eat three times per day and we would get everything we need. Why do we need to feed every 2-3 hours? Research has demonstrated that eating every 2-3 hours is important for stimulating your metabolism, keeping blood sugar balanced, and will improve your health, performance and how you look! So keep tabs of when your eating and even plan out your day when you will eat and aim for 5-6 small meals per day.
Now usually when I tell people to follow this guideline people have many questions. First, how many meals per day should you be eating? Well an easy way is to just take the hours that you are awake IE:15 and divide by 3=5 meals per day.
Another quest on would be do I eat before bed? Well, keeping in mind the guideline, if it falls with the every 2-3 hours then be sure to have a meal.
Finally, how big should your meals be? Well, the remainder of the nine habits will help in determining that question. Just be sure you take the opportunity to feed the body every 2-3 hours.
2) Have Lean Protein with every Meal
Eating protein stimulate you metabolic rate, improve muscle mass and recovery, and will reduce your body fat substantially. The types of protein you want to ingest will be shared later but just remember to have it at each meal every two to three hours. Not just during those three meals a day that most people follow.
3) Have Vegetables with each Meal
Eat your veggies young man! Those favourite words that every mom tells her kids. Well mom was right and now researchers have finally caught up with mama. Research has proven that vegetables give the multitude of vitamins and minerals (micro nutrients) but in addition veggies have important plant chemicals( phytochemicals) that are essential for optimal body functioning.
An important function the veggies provide (and fruits) is to help balance out the acid levels produced by ingesting protein and grains. It's important to balance these acids with alkaline rich veggies and fruits. Too much acid leads to a loss of bone strength and muscle mass.
So be sure to ingest 1-2 servings of vegetable with every meal every 2-3 hours. Aim for 10 Servings per day as a minimum!
4) Eat Veggies and Fruit at any meal but all other carbs mostly after exercise
Eat all other carbs(simple sugars, sports drinks and starchy carbs such as rice, pasta, potatoes etc.) during or right after exercise. Your body is most responsive to simple carbohydrates after a workout is primed to absorb these carbs. So if you want to eat bread, pasta, rice, sugar, etc. you can but save them only until after you workout. Doing so allows you for this plan to work better as excluding those non-veggie foods is to hard to do and in the long run lead to people cheating and gorging themselves from the deprivation of not having.
So go ahead ingest these carbs in moderation after a workout then for the rest of the day go back to ingesting fruits and vegetables as your carb source for the remainder of the day.
5) Eat Healthy Fats Daily
Ah, that dreaded word, Fat! Well, fat can and is a good thing as long as you eat the right types in the right amounts. About 30% of a person's eating plan should come from fat. However, a person should aim to balance the three types of fat through out the day where they consume 1/3 saturated, 1/3 polyunsaturated and 1/3 monounsaturated. Avoid Trans Fats! (IE:fast food) Doing this will lead to optimal health, performance and improve how you look.
So go ahead eat your fat! Don't be scared. It's fairly easy to do actually. An important recommendation is to supplement your eating plan with fish oil. Everybody should be supplementing with this as fish oil helps protect against heart disease, cancer, body fat reduction, diabetes and many issues we face as a human population.
Below is a list of the different types of fats and the food that have them.
Type of Fat Sources
Saturated Fat
Coconut Oil, Palm Oil, Animal fat, peanut oil
Monounsaturated Fat
Fish Oil, Plants and animals
Polyunsaturated Fats
Omega 3 Fats
Plant fats-flax seeds, flax oil, fish oil
Omega 6 Fats
Corn, safflower, soy, animal fat
Trans Fats
Processed vegetable fat
Stay tuned tomorrow for Steps 6-10.
Monday, September 15, 2008
The Power of Interval Boxing
The following article talks about how effective boxing and kickboxing intervals are in shedding Fat and getting you in great shape. Check it out!
http://www.rossboxing.com/thegym/thegym17.htm
http://www.rossboxing.com/thegym/thegym17.htm
Sunday, September 14, 2008
Round One Bootcamp is Now Full!!!
The September bootcamp at Round One is now full and will start bright and early Tuesday September 16th. I am excited to have new participants to the bootcamp as you will see tremendous results if you push yourself and workout with intensity. Looking forward to meeting everyone and making you sweat :) Stay tuned to the beginning series on How to Eat for Fat Loss!
Wednesday, September 10, 2008
Five Reasons Why You Want to Do Interval Training
We've have all seen it before and been astounded at the physiques of a lot of the Olympic sprinters, gymnasts, boxers and MMA competitors. How do they do it? What's their secret? Well, one of the secrets lies in the types of training they perform on a daily basis and the types of muscle fibers they use. Below are five ways that interval training works to finally see those defined abs.
1. One reason intervals are more effective is that they target the majority of your muscle. During endurance exercise, you use a lot of slow-twitch muscle fibers and too few fast-twitch muscle fibers. It's the fast-twitch muscle fibers that give you firm muscles and fast-tracked results.
2. Interval training burns more overall calories then slow long distance cardio. If you were to perform eight thirty second sprints in your workout you would burn about 200 calories. If you were to run 45min on a treadmill at a decent pace you might burn 400 calories. On the surface most would think that the 45 min cardio session is more effective at burning fat. However, with interval training your metabolism stays elevated for a full day where you end up burning two to three times the overall calories compared to steady state cardio training.
3. If the above information wasn't enough, intervals can also help to reverse the aging process. Fast-twitch fibers are the first to go when we age, largely because neurons stop communicating with them. Research has shown that you can increase neuron firing rates after just one week of training. With more muscles firing, you have more energy for life.
4. Interval Training does not take much time and you see results quickly. With circuit weight training and interval cardio, you can quickly get a workout in under 45 minutes that keep the body burning calories all day long.
5. The fifth reason you want to do interval training is that is works! If you want to get quick results and be on your way to finally seeing those six pack abs then interval training is the way to go. The research proves it as seen below:
The women lost an average of five-and-a-half pounds over fifteen weeks, without dieting. Similar groups performing forty minutes of moderate cycling, three days a week, actually gained a pound of fat over the same period. Two of the heavier women who did intervals dropped eighteen pounds.
• In a side-by-side comparison, researchers at McMaster University in Ontario measured fitness gains in eight interval exercisers — using twenty to thirty minute cycling workouts that included four to six thirty-second sprints — against eight volunteers who pedaled at a lower intensity for 90 to 120 minutes.
So now with all the research and some great reasons there really is no excuse to be doing cardio training anymore. Now go out and do your sprints!
1. One reason intervals are more effective is that they target the majority of your muscle. During endurance exercise, you use a lot of slow-twitch muscle fibers and too few fast-twitch muscle fibers. It's the fast-twitch muscle fibers that give you firm muscles and fast-tracked results.
2. Interval training burns more overall calories then slow long distance cardio. If you were to perform eight thirty second sprints in your workout you would burn about 200 calories. If you were to run 45min on a treadmill at a decent pace you might burn 400 calories. On the surface most would think that the 45 min cardio session is more effective at burning fat. However, with interval training your metabolism stays elevated for a full day where you end up burning two to three times the overall calories compared to steady state cardio training.
3. If the above information wasn't enough, intervals can also help to reverse the aging process. Fast-twitch fibers are the first to go when we age, largely because neurons stop communicating with them. Research has shown that you can increase neuron firing rates after just one week of training. With more muscles firing, you have more energy for life.
4. Interval Training does not take much time and you see results quickly. With circuit weight training and interval cardio, you can quickly get a workout in under 45 minutes that keep the body burning calories all day long.
5. The fifth reason you want to do interval training is that is works! If you want to get quick results and be on your way to finally seeing those six pack abs then interval training is the way to go. The research proves it as seen below:
- December 2006, Canadian researchers reported that just two weeks of interval training boosted women's ability to burn fat during exercise by 36%.
• In January 2007, a six-month study was published showing that adding aerobic exercise had no additional effect on body composition, over diet alone.
• In June of 2007, a twelve-month study was published which had the subjects doing six hours of aerobic exercise per week, training six days a week, for one year. The average weight loss was only three pounds for that one-year period.
• According to a British study, levels of Human Growth Hormone, which assists in building muscle and burning fat, skyrocketed 530% in subjects after just thirty seconds of sprinting as fast as they could on a stationary bike.
• Australian fitness researchers had eighteen women perform twenty minutes of interval training on a stationary bike — eight-seconds of sprinting followed by twelve seconds of recovery — throughout the workout, three days a week.
The women lost an average of five-and-a-half pounds over fifteen weeks, without dieting. Similar groups performing forty minutes of moderate cycling, three days a week, actually gained a pound of fat over the same period. Two of the heavier women who did intervals dropped eighteen pounds.
• In a side-by-side comparison, researchers at McMaster University in Ontario measured fitness gains in eight interval exercisers — using twenty to thirty minute cycling workouts that included four to six thirty-second sprints — against eight volunteers who pedaled at a lower intensity for 90 to 120 minutes.
So now with all the research and some great reasons there really is no excuse to be doing cardio training anymore. Now go out and do your sprints!
Bootcamp is Coming Soon!!!
The official start of the Round One Bootcamp will begin Tuesday September 16th at 6am. For four weeks, 10 determined individuals will challenge themselves to some tough challenging workouts to get healthy and burn some Fat! The class will consist of some gruelling weight training circuits along with intense boxing intervals that will just melt the fat away! Stay tuned as members of the Bootcamp update how they are doing on the 4wk challenge.
Tuesday, August 26, 2008
Welcome!
Hello and welcome to the Round One Bootcamp blog. I hope this will be a useful resource for all of your training needs. I’ll be posting nutrition guidelines, articles, videos, links, tips, etc, and answering any questions you may have.
I am looking forward to enhancing peoples health and overall quality of life by offering challenging and effective workouts that are fun!
I am looking forward to enhancing peoples health and overall quality of life by offering challenging and effective workouts that are fun!
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