Boot Camp in North Vancouver Shows More Proof That Crunches Alone Don't Work

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If you can't see your abs, it's not a sign you need to do more crunches. You need to get rid of the fat layer over your abs. Simple as that. You can't spot reduce and you'll get plenty of ab work doing compound movements such as squats, deadlifts, chin-ups, push-ups and overhead presses. Check out this research study that showed this: http://www.ergo-log.com/sixpackcrunches.html.

Doing ab work is important but don't put your focus on it to give you that flat stomach as you're wasting your time.

Check out some tips below to help get that layer of fat off ;)

1. Are you looking a bit too happy when you are working out?

If you're not grimacing, grunting, or experiencing some sort of discomfort, you're not training hard enough. One good set where you have to fight for the reps is better than a week of half-effort sets.

Do you struggling in your workout and feel like this afterwards?

...or is your workout more like this?

An intense workout...if I'd say so myself

2. Are you afraid of "bulky muscles" and therefore stick to the lighter weights?

Women, you need to put down those light pink dumbbells (operative word is "light" as there are some heavy pink weights, i.e. pink kettlebells which we'll be seeing in the gym soon :). Some women (none of those that read this blog of course ;) believe that the modest amount of strain will cause them to wake up looking like a bodybuilder in the morning. Nonsense. It's impossible for that to happen unless you're secretly injecting steroids between workouts (and I know you aren't...right?). You don't have enough natural testosterone in your blood stream to elicit such a large muscle building response. A female has 10 times less testosterone in their bloodstream at any one time than a male so there's no worries ladies. Use those heavy weight...trust me as you'll be happy you did.

No pink dumbbells here

...or here

Michelle doing some high box jumps...good work Mich! (sorry for the side tilt of the camera everyone)

Michelle performing a heavy deadlift

3. Supplements for fat loss

Note: I have not personally used all the supplements listed below so I cannot speak from personal experience and therefore encourage you to speak with your physician first better using any stimulant.

Also for those that are fasting, fasting potentiates the effect of stimulants. Any stimulant ingested during the fasted phase will have a greater effect compared to it's ingestion during the fed state. Some caution should therefore be exercised for those not familiar with the use of stimulants.

Caffeine

If you're not a regular coffee drinker (I'm not a regular drinker), you're missing out by not adding caffeine to your diet when the going gets tough, i.e. trying to lose fat. It's cheap, suppressses appetite and has thermogenic properties.

Clenbutrx

The taste is supposedly not good however on the plus side, it has a quite potent stimulatory effect and works very well as an appetite suppressant.

VPX Meltdown

If you can't stand the horrid taste of Clenbutrx, VPX Meltdown is a great alternative. This one actually has legit scientific backing, which is a true rarity when it comes to fat loss products. You can read both (free full text) studies on Meltdown here and here. Note the effect on resting energy expenditure. Not bad.

Yohimbine HCL

 

This herb may be particularily useful for those trying to get rid of stubborn body fat - such as the fat covering lower abs and back in lean men and thighs and hips in lean women. Hokey as that may sound, there is a valid explanation for how this occurs. Lyle McDonald explains this in great detail in The Stubborn Body Fat Solution. In short, yohimbine inhibits alpha-2-receptors (and lower abs/back has a high density of a2-receptors) which aids with blood flow and fat mobilization from stubborn fat areas.

Yohimbine is another fat loss product that has been proven effective in clinical trials and this is perhaps the most widely cited study on the effects of yohimbine on bodycomposition.

AlphaBurn

Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect.

L-Tyrosine

L-tyrosine is a precursor ("building block") to the catecholamines dopamine and norepinephrine. For this reason, it has been studied in the context of performance enhancement among other things. Although studies show mixed results, empirical evidence suggests that tyrosine has it's use as a pre-workout stimulant when combined with other substances such as caffeine. It seems to enhance the effect of other stimulatory substances. Tyrosine has also shown promise in alleviating the decrements in cognitive performance associated with stress and fatigue. For this reason, it might be useful for keeping your mind sharp during intense stints of dieting.

Tyron

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

Thanks to Mark Berkhan of LeanGains.com for his insight and input. Mark works as a nutritional consultant, magazine writer and personal trainer. LeanGains.com is dedicated to his approach to intermittent fasting, which shatters peoples preconceived notions on how to eat for muscle gain and fat loss.

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North Vancouver Boot Camp Shares 25 Fall Slim Down Tips

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Avoid a steady diet of this!

1. You can never out exercise a bad diet. I have mentioned this to people for a few years now and its so true. Start eating whole foods and stay away from junk (duh on the second part...but the first part, remember that you can NEVER work off a caramel frappucino with some cardio)...wish it were so.

2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.

Do as Popeye :)

3. Write down goals for yourself. Don't type them.

4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you'll end up in the clouds. It's so cliche but true.

Are your goals this big?

5. Take a before picture of yourself. Front, side and back. I can hear the jeers now...you'll be happy you did.

I bet she's glad she did.

6. Front load your carbs in the beginning of the day. On workout days you can have more than normal carbs. Non workout days I would really watch it especially at night.

7. Drink water. A dehydrated body will not lose fat. Half your bodyweight in ounces per day is a good gauge.

...well maybe not that much ;)

8. To burn the most fat in the least amount of time, 99% of the time do full body circuit training workouts with little to no rest in between exercises except for a longer rest between cycles.  Check out www.MakersBody.com for these types of workouts.

You gotta push yourself and...

use weights that challenge you.  Good work all of you!

9. Don't take fat loss advice from someone that doesn't look like they practice what they preach.

Probably not the person you want to take fat loss advice from.

10. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.

11. There is no one perfect fat loss program...but the one you are consistently doing.

Ya this can always help to push one just a little bit harder...

12. There are only a few fat loss principles. "Fat loss is simple: 1) Eat less, 2) Exercise, 3) Repeat, 4) Forever." - Lyle McDonald

13. If you mess up (which you will eventually do) don't beat yourself up for slipping up. Focus on the solution rather than the problem.

14. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc..rather than what you don't want ie. "I don't want to get fat", "I don't want to eat badly" etc..

15. Always aim for the "Afterburn effect". Afterburn happens when you end a workout but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training, tabata training, etc. just like we do at boot camp and personal training.

Is your metabolism roaring like this after a workout?

16. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.

17. Fitness classes (Step classes, fake weight classes, tae-bo, Zumba classes, etc...) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Do them for the fun of it, not for the body sculpting changes.

18. Classes that focus on stretching are good for developing an injury resistant body but horrible for fat loss. An average stretching/yoga type class burns 130 calories. Sweeping your floor burns 130 calories.

19. Doing exercise with a friend is the best way to stick to a workout program.

Maybe without the costumes though :)

20. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals.

21. PLEEEEAAASSSEEE don't do long boring cardio. Do burst training instead, i.e. hill sprints :). See http://tyronpiteau.blogspot.com/2011/08/quick-workout-to-blast-your-abs-and.html

22. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we want things done FAST. Tip: Consistency is key. Not a flash in the pan type of approach.

23. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.

24. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.

25. To lose fat, you MUST create a caloric deficit and the easiest way I have learned to do this is through your diet, not just exercise.  The combo of the two is the most effective, but you won't be able to see significant change in your body just exercising, research studies have shown otherwise. 

Don't just do this...

but this too!

Bonus: Intensity EQUALS results.

Leave it all on the floor.

Just focus on your goals, persevere and you'll get to where you need to be in no time.

Your friend,
Tyron Piteau 

PS. Click the link below to download the special report on Prograde's natural testosterone booster, Prograde K20. Ladies may be the men in your life need to know about it so download it for them. ==> http://ProgradeNutritionals.com/Discover-the-Secret-of-How-to-Knock-20-Years-Off-Your-Body.html  

PPS. Click here to learn more about the benefits of Krill Oil and on the checkout page enter the code: EFA13 for your 13% discounts.


Thanks to Dustin Maher of Fit Moms For Life in Madison, WI for sharing the 25 slim down tips. Dustin runs a bootcamp in Madison. I edited and provided my own two cents worth from what Dustin shared.

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North Vancouver Bootcamp Reveals One Thing That Sabotages Fat Loss

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I had a conversation last night with a client about alcohol and it reminded me about a blog post I sent two years ago about that topic and its affects on weight loss and fat gain so I thought I'd post it again as it's a good reminder to all of us.

Look, no one wants to be Debbie Downer, but someone has to say something already.

Society as a whole is in the worst shape of their lives, many suffering from a very dangerous condition called Metabolic Syndrome X.


One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The dangerous part is that many of the people we love have this same condition! 

Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com: 

What is metabolic syndrome?

An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.

The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.

2. Serum triglycerides 150 mg/dl or above.

3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.

4. Blood pressure of 130/85 or more.

5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:

1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:

2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.

3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.

4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).

And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet. 

A major key to help save our lives as well as our waistlines: Lay off the Brewskis




It’s no wonder why our dads have more of a keg for a stomach than a six-pack. See below for one of the best ways of explaining how detrimental alcohol can be on your body composition: 

How Alcohol Makes You Fat 

-Alcohol first passes through the esophagus as it travels to your stomach.

-From there, 20% of the alcohol is absorbed immediately by your bloodstream.

-The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since alcohol is toxic to the body.

-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. I repeat: signals to your body to stop burning fat. Yikes for all of us wanting to be lean and lose body fat.  Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose!  Fat that is.

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour.

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

The Bottom Line

If you want to be lean, you must minimize ALCOHOL consumption!

If you must drink:

a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

References:

Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics” 

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

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