This is probably a question most, if not everyone, want to know as most are not even getting the results they want and fewer are keeping the results they get.
A fellow boot camp instructor in Vermont, Ben Warstler, wrote an interesting article on what it REALLY takes to lose fat and I agree with him in regards to this one thing. I'm not as strict as him in the area of eating 5 meals per day, but the over all idea of what he's talking about is absolutely KEY!
Click the link below to see if you are following this key:
http://www.bensbootcamps.com/blog/?p=766
Resurrect your body back to life!
Tyron
p.s. If you want to get started, check out North Vancouver's Resurrect Your Body Boot Camp by visiting http://www.ResurrectYourBodyBootCamp.com and get a FREE 1-week trial.
Tweet This
Tuesday, April 28, 2009
Wednesday, April 15, 2009
North Vancouver Personal Trainer Reveals Why Women Have It All Wrong!
The article below by Rachel Cosgrove sums up what I've been TRYING to do (and in fact doing successfully) for a few years now with my female clients to teach them HOW to train and how NOT to train. Note: these principles apply to male and female alike.
If you know of a female that wants to lose fat, change the way she looks, feel better about herself, and get results that LAST...forward this blog post to her. She'll be happy you did :)
Women have it all wrong!
By Rachel Cosgrove
Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you'll notice none of them have the body most women want.
The problem is that most personal trainers haven't figured it out yet either. They get a female client who hires them to change their body and they think, "Oh man...another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps..." Most trainers don't realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.
Weight Loss Program the average woman does:
* Endless hours of cardio or aerobics classes
* Avoids strength training because she doesn't want to get "big and bulky" or maybe she uses some rinky dink pink dumbbells to "tone" for lots of reps
* Cuts back her diet to practically starve herself
* Focuses on the scale weight and a number she wants it to say
What works about this plan: NOTHING!
What is wrong with this plan: EVERYTHING!
She will lose weight but it will be a mixture of muscle, water and maybe some fat so she'll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.
Weight Loss Program the average Women SHOULD do:
* Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
* Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
* Fuel their body with healthy food every couple hours getting their metabolism revving.
* Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.
What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!
What is wrong with this plan: NOTHING!
To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.
Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.
The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren't lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don't know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.
Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we "can't" do, rather than what we can do. Women grew up doing "girl" push ups, because we were told we "can't" do actual push ups or hanging from the bar instead of a chin up because girls "can't" do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women "can't" run a marathon, and that was only in the 70's, not that long ago. Women "can't" lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not.
We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting "can't" enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.
So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!
For more information...
In this live seminar with Rachel Cosgrove, filmed at the Perform Better Rhode Island Summit - she shares her tips for getting great results from the female training population:
*Convincing female clients to embrace heavy strength training
*How to explain the importance of correct metabolic training and implement smart protocols
*Increase motivation through the power of social support
*Key differences in the psychology and physiology of training males and females
*Increase results by using an Athletic approach to program design
*The "Crab Theory" and other insights into the female mind
Pick up the DVD here: Training Jill Not Jack!
PS- For a FREE 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342, email us at ResurrectYourBodyBootCamp@gmail.com, or visit us at http://www.ResurrectYourBodyBootCamp.com. Tweet This
If you know of a female that wants to lose fat, change the way she looks, feel better about herself, and get results that LAST...forward this blog post to her. She'll be happy you did :)
Women have it all wrong!
By Rachel Cosgrove
Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you'll notice none of them have the body most women want.
The problem is that most personal trainers haven't figured it out yet either. They get a female client who hires them to change their body and they think, "Oh man...another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps..." Most trainers don't realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.
Weight Loss Program the average woman does:
* Endless hours of cardio or aerobics classes
* Avoids strength training because she doesn't want to get "big and bulky" or maybe she uses some rinky dink pink dumbbells to "tone" for lots of reps
* Cuts back her diet to practically starve herself
* Focuses on the scale weight and a number she wants it to say
What works about this plan: NOTHING!
What is wrong with this plan: EVERYTHING!
She will lose weight but it will be a mixture of muscle, water and maybe some fat so she'll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.
Weight Loss Program the average Women SHOULD do:
* Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
* Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
* Fuel their body with healthy food every couple hours getting their metabolism revving.
* Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.
What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!
What is wrong with this plan: NOTHING!
To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.
Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.
The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren't lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don't know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.
Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we "can't" do, rather than what we can do. Women grew up doing "girl" push ups, because we were told we "can't" do actual push ups or hanging from the bar instead of a chin up because girls "can't" do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women "can't" run a marathon, and that was only in the 70's, not that long ago. Women "can't" lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not.
We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting "can't" enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.
So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!
For more information...
In this live seminar with Rachel Cosgrove, filmed at the Perform Better Rhode Island Summit - she shares her tips for getting great results from the female training population:
*Convincing female clients to embrace heavy strength training
*How to explain the importance of correct metabolic training and implement smart protocols
*Increase motivation through the power of social support
*Key differences in the psychology and physiology of training males and females
*Increase results by using an Athletic approach to program design
*The "Crab Theory" and other insights into the female mind
Pick up the DVD here: Training Jill Not Jack!
PS- For a FREE 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342, email us at ResurrectYourBodyBootCamp@gmail.com, or visit us at http://www.ResurrectYourBodyBootCamp.com. Tweet This
Tuesday, April 7, 2009
Is Your Weight Loss Sabotaged? North Vancouver Personal Trainer Shows You What To Do
Weight loss plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.
The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I'm talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).
In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I'm talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people's body weight set point.
This is important so I want to make sure I'm explaining it clear enough so here's an oversimplified example.
You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.
It doesn't work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.
What is the driving force behind this? Here are some candidates are:
* Changes in body weight
* Changes in Leptin
* Changes in Insulin
* Changes in Thyroid Hormones
* Depletion of Fat Stores
Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.
The answer?
Exercise combined WITH diet.
This seems to help - but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.
If you are currently stuck at a weight loss plateau, you need to break your body's set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.
Here's what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body's set point.
Maintain your new weight for 4 weeks (this is ideal - if you can't go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body 'thinks' that is the new normal.
Resurrect your body back to life!
PS- For a free 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342 or email us at ResurrectYourBodyBootCamp@gmail.com.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1). Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time. Tweet This
The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I'm talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).
In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I'm talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people's body weight set point.
This is important so I want to make sure I'm explaining it clear enough so here's an oversimplified example.
You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.
It doesn't work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.
What is the driving force behind this? Here are some candidates are:
* Changes in body weight
* Changes in Leptin
* Changes in Insulin
* Changes in Thyroid Hormones
* Depletion of Fat Stores
Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.
The answer?
Exercise combined WITH diet.
This seems to help - but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.
If you are currently stuck at a weight loss plateau, you need to break your body's set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.
Here's what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body's set point.
Maintain your new weight for 4 weeks (this is ideal - if you can't go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body 'thinks' that is the new normal.
Resurrect your body back to life!
PS- For a free 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342 or email us at ResurrectYourBodyBootCamp@gmail.com.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1). Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time. Tweet This
Subscribe to:
Posts (Atom)