Posts Tagged ‘fat loss’

“I saw friends from my old workplace that I haven’t
visited for more than 6 months. They were surprised
to see me and they said,
‘Jessica, you look fantastic! You look totally different!’

I told them that I now go to the gym and I’m wearing Medium sized clothes. 
6 months ago, I was wearing Extra Large.
I’m so happy. I will keep going until I can wear Small again!”
– Jessica L.

**********

Jessica L. came to me a month before her 53rd birthday.

During our initial confession, she confessed that she’s been putting herself in the back-burner, sacrificing her time and energy to take care of her 20-something daughter.

She told me that she realized she wasn’t getting any younger. And if she wants to enjoy life with her growing daughter, she has to start taking care of herself, too.

Jessica’s goals were to lose weight especially in the tummy area, on top of feeling healthier and fitter in general.

She has an active job which sometimes requires her to take ‘double shifts’ working up to 12 hours once in a while. But apart from that, lifting weights was all new to her.

We started meeting twice a week on our first month to reinforce this new habit of going to the gym exercising.
I gave her an exercise program that she can do on her own for two more days, plus a High-Intensity Interval Training plan for her cardio.

She came to the gym whenever she can, up to 6 times in a week!
Before her work. After her work. On her off days.
Lucky for her, she also has access to a gym in her workplace. So sometimes she does a quick Leg workout (her favorite) at work in the morning, then trains with me at the end of her day.

 

 

After a couple of weeks or so, we structured her workouts at the gym and at her workplace so that she doesn’t over-train herself quickly.

We also had a talk where I told her that although her determination, hard work, and energy was phenomenal, what would really drive her fat loss fast would be to dial in her nutrition.

That was when things really start to happen.

Through our 3-Day Diet Diary, she realized that 70 to 80% of her food intake was mostly carbs, and she needed to eat more protein, and drink more water.

Jessica was good.

I haven’t seen someone so determined that nothing slows her down, even her favorite foods!

Fast forward to today, she’s enjoying a week-long cruise, feeling confident in basking under the sun.

This is the “formula” (if there is one) that made her drop 20 lbs and 5% of body fat

Working the abs on the stability ball.

Apart from having a stronger core, Jessica has more confidence in herself!

off:

  • Jessica followed the STRATEGY that I gave her for both
    training and nutrition. She started really determined
    and energized, but if I did not rein that energy in,
    she might have ended up fatigued and frustrated.

  • She was CONSISTENT in being active throughout the day.
    After the first month, she developed her base strength,
    improved her balance, and felt more confident in moving her body.
    Then she started to walk for 20 minutes every day to
    get to and from her workplace.

  • We dialed in her NUTRITION. As I advised her,
    she increased her water intake and watched the
    volume of food she’s eating.
    We did not follow any specific ‘diet’ plan, we simply
    tweaked her eating to match her goals.

  • The most important key is that her MINDSET changed
    about her health and fitness.
    At first, she really was not confident that she could
    get back in shape‘ and thought that being stronger and
    fitter is worthy enough goals.
    She knew that she had to take action, and she put
    exercising and healthy eating at the forefront of her
    priorities and schedule.
    She claimed that before, she used to just watch T.V.
    and eat after a tiring day at work, but now she heads
    straight to the gym instead. Sure there were tough days
    to train at the gym, but she made it a point to “do something “


Everyone knows that it’s important to be active, eat healthy, and stay fit no matter what age.

But not everyone has the specific strategies and guidance that Jessica had on top of her dedication that produced these stunning results.

If you want to get the same strategy and support that Jessica followed to drop dress sizes and feel more confident in her own body, you can start with my 28-Day Group Coaching program and set off the spark to a more confident, vibrant, and fitter you!

Read more about it here:

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The TRX suspension trainer  is the best versatile tool that is portable and easy to use. You can easily attach it to your doorpost or a pole if you are on the go and have no access to your gym. The exercises that you can do will challenge your core and work your upper body muscles and even your legs. Because it works the whole body, you are sure to burn calories and tone muscles on the go. You can easily shift from one exercise to another and do your own circuit training using your body weight.

Read about the TRX here.

You still don’t believe that you can do lots of exercises by just using the TRX suspension trainer and your body weight and work your upper body muscles, core, and legs? Check out this video below and see 70 various exercises that you can do with the TRX suspension training system!

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The TRX suspension trainer is safe to use and the package comes with a easy-to-read guide for exercises that you can do at home, in your office, or even at the beach!

If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer


There are lots of exercises that you can do with the TRX suspension system. You can bring it anywhere and easily attach it to a pole or doorpost or anywhere stable. It is easy and safe to use and you can get a total body workout with this dynamic tool!

Here are three advanced exercises that you can do with the TRX suspension system by Naudi Aguilar. Naudi is a trainer and coach for MMA fighters and professional athletes, so expect his workouts to be intense. He incorporates functional training for MMA fighters and athletes in his exercises. The video below is a circuit of only three movements using the TRX suspension trainer. You’ll really burn your muscles with these three exercises in less time! These exercises on the TRX suspension trainer works the upper body especially your pulling muscles, your core, and even your legs. Watch the video below:

Watch another advanced exercise by Naudi Aguilar using only your body weight! Click here.

If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer


The TRX is a great tool for functional training that works your whole body and challenges your core. You can read from my previous post that the TRX is a versatile device where you can do a lot of exercises and bring it anywhere! It is simple to attach and use on your own.

Read about the TRX here.

Because it works the whole body, you are sure to burn calories and tone muscles on the go. You can easily shift from one exercise to another and do your own circuit training using your body weight. Check out this video for basic exercises that you can do on the TRX:

amazon free shipping
If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer

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Are you sure with what you’ve heard about Weight Loss?

Here are easy to understand points that debunks the most common weight loss myths; written by Adam Wilson
Freelance Fitness Writer at WatchFit (reposted with permission).

===o===

Today I discuss the prevalent weight loss ideas practiced by gym goers that have less credibility than the existence of Big Foot or Godzilla.

theraband1. ‘Fat will make me fat’: If anything it is indeed the opposite. Good fats (mono and polyunsaturated fats) play a key role in regulating the metabolism of fats. So despite carrying more calories per gram they not only keep you feeling fuller for longer, but ‘stoke the metabolic furnace’ through inducing lypolysis (fat loss), and down regulating stress hormone cortisol.

2. ‘Skipping meals will help me to lose weight’: Severely depriving yourself of calories may initially lead to a great amount of weight loss; however will also catbolise (eat away/diminish) lean muscle tissue in the process. Eating away at muscle through severe calorific restriction will impair your body’s ability to burn calories, resulting in ‘yo yo’ weight gain.

Muscle loss, combined with a huge increase in gut hunger hormone ghrelin (essentially the body’s survival mechanism prevent you from starving to death), will completely sabotage weight loss goals. It;s important to consider that one needs a certain amount of calories to regulate the metabolism of calories, and muscle tissue increases metabolic rate, and insulin sensitivity.

weightloss

3. ‘I wont do weights, as I don’t want to get big, and will purely concentrate on excessive cardio to help me lose weight’: this ties in somewhat with the previous point above. Excessive cardio burns muscle, sabotaging our body’s regulator of metabolic expenditure. Weight training, in combination with some cardio, will yield far better weight loss efforts.

Weight training alone will not get you big. Heavy weight training, excessive calorific intake, eating three times your body weight in carbohydrates, being male, taking a crazy load of supplements and/or drugs; and having a lucky genetic advantage will culminate in you looking like a bodybuilder.

If it was that easy to get big every female and male gym goer would look like a bodybuilder, and every personal trainer would be out of business.

4. ‘I wont do Deadlifts or Squats as I want to lose weight, not get big’: This is a very short sighted approach that borders on lunacy. Neurologically demanding exercises (basically stuff that requires a great deal of musculature and is taxing on the central nervous system) leads to a greater secretion of growth hormone in response to tolerating and buffering waste product blood lactate, and thus leads to greater fat loss at rest. Opting for hard exercises as an alternative to the safe and shiny machines will send your metabolism into overdrive.

5. ‘I wont have protein after a workout, as I’m trying to lose weight and its extra calories’: Wrong, wrong, wrong, wrong. Post workout your body needs protein to facilitate recovery through cell tissue repair and lay down new protein fibers. The by product of being in a negative protein balance is that muscle fibers cant adequately repair and rebuild, thus impairing your ability to burn calories. Lean muscle burns calories.

Neglecting post workout protein essentially down regulates your primary facilitator (building new muscle) of calorific expenditure. After a workout your body will not store calories, but use it for repair as the body is in a super compensation effect to try and promote homeostasis.
SHOP

 

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METABOLISM: 28 Little Known Ways to Boost Your Metabolism Naturally (The Fast Metabolism Series – Lose Body Fat and Increase Weight Loss Quickly)
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How To Lose Weight In One Week-100 Exercise and Diet Tips to Help You Lose Weight Fast
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SHOP

 

Watch this video by Ben Greenfields about Endurance training, HIIT, and the Pareto Principle:

I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports

 

Download these books by Ben Greenfield:

$1.10
Endurance Training Nutrition: Top 20 Fueling Myths Exposed
Buy now

$7.66
Run With No Pain
Buy now

$10.97
The Low Carbohydrate Diet For Triathletes
Buy now

$9.99
Weight Training for Triathlon: The Ultimate Guide
Buy now

SHOP

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This post is adapted from Matt Fitzgerald‘s article. He’s the author of RUN: The Mind-Body Method of Running by Feel (VeloPress, 2010) and an expert training content developer for PEAR Sports. Learn more at mattfitzgerald.org
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There’s a reason Olympic runners have coaches—the same reason you may need one.

   Meb Kelfezighi has a coach. So does Desiree Davila. So do Kara Goucher, Shalane Flanagan and Dathan Ritzenhein. Almost all of the American runners who went to the London Olympics last summer work with coaches.

     Self-coached age-group runners might wonder why. After all, running is not a team sport where a coach is needed to decide who starts and who comes off the bench, who plays which position, and so forth. Nor is running a highly technical sport like swimming, where coaches are needed to observe and correct form flaws. Indeed, one of the virtues of running as a sport is its simplicity. Within a few years of taking it up any runner can acquire all of the knowledge he requires to coach himself.

If you ask America’s Olympic runners directly why they have coaches, most of them will not cite their lack of knowledge of the sport. These runners know perfectly well how to train. They seek other things from their coaches. Kara Goucher has said that she relies on her coaches to help build her confidence and to take the burden of planning and interpreting her training off her shoulders. Many elite athletes rely on coaches to keep them from doing stupid things, like responding to symptoms of overtraining by training harder.

Another advantage of working with a coach is accountability. This advantage snuck up on me when, in my late thirties, I chose to work with a coach for the first time since high school. My conscious reason for hiring a coach was that I had run out of ideas on how to improve and I wanted someone to give me fresh ideas. That’s another benefit of working with a coach. And, sure enough, my coach had me try some new things with my training that worked well. This was expected. What was unexpected was the sense of heightened accountability that I felt. I never saw myself as an athlete who cut corners, but when I had a coach to report back to I suddenly found myself not cutting corners that I had cut unconsciously before.

 

Check out these eBooks

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ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running

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Running with the Mind of Meditation: Lessons for Training Body and Mind

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Holistic Fueling For Ironman Triathletes

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As a coach myself, I may be biased, but I believe that every runner can benefit from working with a good coach. Any one of the above-mentioned benefits—confidence building, stress
alleviation, stupid mistake avoidance, accountability,
and fresh ideas—could make the partnership worthwhile. And the knowledge component should not be underestimated. For lack of knowledge most runners, and even most competitive runners, make fundamental mistakes in their training such as not varying the intensity of their workouts sufficiently.

Once you’ve made the decision to work with a coach you must then find one. The first step in this process is deciding if you’d rather work face to face with a coach in your area of work through the internet and/or by phone with a coach who could be anywhere.

The advantages of working face to face with a local coach are obvious. You certainly won’t do every run with your coach present, but he or she can directly supervise some of your most important workouts. You may also enjoy the opportunity to do track workouts and such with a group of other runners working under the same coach. A coach who sees you run can do things that a remote coach cannot, such as correct your form and observe that you look tired and need a rest.

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One of the advantages of opening up the map in your coaching search is that you can be very choosy. If you insist on working with a coach who has experience with national champions—well, there may not be such a coach available in
your area.

To summarize, I think you should have a coach. Few runners regret the decision to hire a coach, and it’s a small risk in any case. If it doesn’t work out you can go back to talking yourself out of making stupid mistakes with your training.

 

A New Way to Get a Coach.

      Technology has recently made possible a new type of coach – with the endless possibilities of the internet today, you can sign up for coaching online! For runners, I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports

 

Download these books by Ben Greenfield:

$1.10
Endurance Training Nutrition: Top 20 Fueling Myths Exposed
Buy now

$7.66
Run With No Pain
Buy now

$10.97
The Low Carbohydrate Diet For Triathletes
Buy now

$9.99
Weight Training for Triathlon: The Ultimate Guide
Buy now

 

The advantage of this online coaching and training course is that you can have access to the products of one of the best athlete and coach there is at any time you want! Ben Greenfield offers lots of advice, lessons, and training plans from the Triathlon Dominator, to  Running pain free, and strength training. Another great advantage of having an Online Coach is that it costs less compared to when you get a personal coach. When you get an Online Coach, you only pay for a one-time investment for the program you choose, whereas having a personal coach requires you to pay him/her for every session!
 

These programs are proven to work and you can see the many testimonials available for each program. The only setback to having an online coach is that YOU have to push yourself and motivate yourself to be dedicated, consistent, and patient with the program.

Remember that this is not some advertisement that you usually see on the internet claiming instant results – it’s a TRAINING COURSE based on proven exercise programs backed up by sports science. The instructions, demo videos, and even one-on-one online coaching are available with a click from your hands. Like any other training regimen, the results are based on how committed you are to training! The guarantee for each program to work depends on how you guarantee your commitment to it and your passion for running.

Don’t get it if you think you won’t be able to follow consistently and be patient with the results. But if you are passionate with your sport and you really want to commit to train to achieve more, then get coached by one of the best triathletes today – it’s worth the investment!

Ben Greenfield offers numerous eBooks and training courses, and if you are the committed athlete who is wiling to invest time and resources in the best training plan there is, the Ironman Dominator Package is for you:

Triathlon Dominator Package
 

 

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