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
Saturday, November 29, 2008
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!
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