North Vancouver Boot Camp Reveals 4 Signs You're Not Training Hard Enough

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A colleague of mine by the name of BJ Gaddour, co-creator of WorkoutMuse.com, shared an interesting article with me that he wrote about training intensity that I wanted to share with you. 

Before I get into the 4 signs, let's first define what Metabolic Training is...

Metabolic Training is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic bodybuilding routines of the past.

A metabolic workout is essentially a total body interval workout using short, max effort anaerobic work periods (typically 15-60 seconds in length) performed in an alternating set format (such as supersets, circuits, complexes, Tabatas, etc.) with short, incomplete rest periods between exercises (typically 10-30 seconds in length).

The high training intensity builds strength and muscle, jacks up anaerobic metabolism, and creates a large post-workout afterburn for up to 48 hours after completing your workout.

The high training density, or work completed per unit of time, causes a great deal of direct calorie burning during the workout to best stimulate fat loss.

Finally, the negative work-to-rest ratios (e.g. 30 seconds of work and 15 seconds of rest) inherent to the vast majority of metabolic workouts create a cumulative fatigue that also stimulates aerobic metabolism and thus provides incredible cardiovascular benefits.

That being said, metabolic training is not for the weak of mind or heart and it's all about working as hard as you possibly can at your current fitness level. Outlined below is a general criteria to follow to ensure you do just that:

Four Signs You're NOT Working Hard Enough

1.) Lack of Muscular Burn: Anaerobic exercise with short, incomplete rest periods creates a great deal of lactic acid accumulation causing intense muscular fatigue and burning. Simply put, if your muscles aren't burning, you're not working hard enough. However, this does not mean that you need train to muscular failure on every set. However, for the optimal training effect you should come close to but stop just before technical failure, the point at which going any further would comprise proper exercise form and technique.

Don't do this!

2.) Lack of Personal Confrontation: Studies show that training intensity, not volume, determines the degree of metabolic boost from a given workout. That being said, if you don't have at least a couple moments during your workout when you feel like you want to quit and go home, you're not working hard enough. Progressive overload remains the hallmark of any solid fitness routine and if you are not pushing past your comfort zone your body will stop adapting to ANY routine.

Do you feel like this?

3.) No Sounds of Exertion: If you're not grunting, groaning, huffing, or puffing you're simply not working hard enough. Your heart rate should be up the whole workout with your lungs working overtime. In other words, these total body workouts create a systemic effect that activates your body's fight or flight response to help you go the distance. I'm not saying you have to scream like a rabid animal, but I am saying that I wouldn't be surprised if you did...just try to keep it to a dull roar ;)


4.) Not Sweating: A good metabolic workout will have you glistening during the first couple minutes of the workout and your shirt should be soaked halfway in. If you're not dripping in a pool of your own sweat at the end of each workout, you simply did not use use heavy enough loads or advanced enough exercise variations to create a metabolic disturbance. Either that or you were resting too long between sets. In general, you should never take more than 60 seconds of rest between sets with metabolic training and 10-30 seconds seems to be the sweet spot.

A good workout :)

Four Signs You're Working Too Hard

1.) Diminished Training Intensity: In general, if you need to reduce your training loads from set to set, then you're probably working too hard. Your goal is to be able to use the sames loads at the end of the workout that you used in the beginning without excessively resting before increasing the loads in the subsequent workout. The only exception here is if the workout actually calls for you to reduce your loads throughout the training session. In addition, it's better to go into a given work period with a general rep range to work within. For example, if you were using 30-second work periods, a typical rep range within that time frame is 8-12 reps if you're moving at the typical 3-4 second per rep tempo. If you're getting more than 15 reps, the loads are too light. If you're getting less than 6 reps, the loads are too heavy.

Maybe the loads too heavy?

2.) Excessive Resting: If you are being forced to rest/pause a couple times during a work period, or you're resting longer than your rest periods allow for, you're probably working too hard. If you choose the appropriate exercise intensity, you should be able to train with minimal if any stopping during the work periods within your workout. As the workout progresses, a brief 3-5 second pause here and there to reset and reload is fine, but if you're taking any longer than that and stopping constantly, then you need to reduce your loads or regress the exercise appropriately.

3.) Excessive Breathing: A good workout will have you breathing hard as your body's demand for oxygen increases, but you should never be completely out of breath or gasping for air. If you start wheezing or coughing, that's a clear sign to stop exercising immediately. If symptoms persist, it could be related to exercise-induced asthma or another serious condition and you should seek immediate medical attention. It's important to note that larger individuals with more muscle mass will have greater overall oxygen demands and will thus be more prone to being out of breath than their smaller, less muscled counterparts.

4.) Dizziness or Blurred Vision: If you get dizzy or have vision trouble during any portion of exercise, then you're probably working too hard. Either that or you could be experiencing a migraine or vertigo or have symptoms of low blood pressure, dehydration, or lack of nutrition. If this condition persists, you must immediately discontinue your fitness program and seek medical attention.

Maybe I'm working out too hard

Your friend,
Tyron

PS. Important: Noon boot camp WILL still be meeting at Andre Piolat School this Friday September 2 and not moving to Flicka until Monday September 5. I reconfirmed with them today that we'll be starting there Friday but they forgot that their competitive teams are still training this week so we won't be moving there until Monday. Sorry for the confusion.   

PPS. Quick note re: perfumes and fragrances at boot camp.  Since some people react and are sensative to certain scents and fragrances, please refrain from wearing them when coming to class. Don't worry if you already have it on from work, just don't spray it on before coming. Thanks.

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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Your Primary Fat Loss Enemy: The Definitive Guide to Sugar

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As mentioned in a previous post that insulin is the primary hormone we need to control if we're going to have any sort of success when it comes to lose weight, keeping it off and looking and feeling the way we want. Well I've finished reading that great book that one of my trainers lent me (thanks James!) that I mentioned to you before called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about sugar, its different types and the impact it how on insulin (there's that hormone again) and weight gain.

When it comes to weight/fat loss it's all about INSULIN (if you haven't read that one I highly recommend you do so you gain a greater understanding of it)! And when it comes to controlling insulin and its impact on weight gain, its all about SUGAR! If you've been struggling to lose weight this WILL really help in understanding what's going on. Let's delve into this a little deeper.

Buckle up. [Again as mentioned last post, if I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week as outlined in my Unstoppable Fat Loss Nutrition System. (For those who don't know the premise behind a Cheat Day its part of my nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Your Primary Fat Loss Enemy: The Definitive Guide to Sugar


You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.

Why Avoid Sugar?

How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:

* Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.
* Sugar effectively disables your immune system by impairing white blood cells’ functioning.
* Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.
* Sugar induces significant oxidative stress in the body.
* Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)
* Sugar promotes fat storage and weight gain.
* Sugar disrupts the effective transfer of amino acids to muscle tissue.
* Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.

Yes, sugar is one insanely powerful drug. Addictive, to boot.

Different Types of Sugar

Public service message aside, let’s get into the nitty-gritty now. Chemically speaking, there are different kinds of sugar. The natural sweeteners and sugary foods we eat contain varying proportions of these. Let’s look at a few of the most common forms.

Glucose

Glucose is the cornerstone of most carbohydrates. It’s a monosaccharide that often combines with and creates other forms of sugar (e.g. sucrose, lactose). In plants, glucose is formed through photosynthesis and stored as starch. In our own bodies, glucose is a precursor for (and product of) glycogen. It’s the common currency of carb-based fuels. In fact, our bodies manufacture glucose (through gluconeogenesis) when our blood levels get too low. Dextrose, a common isomer (same formula, different structure) of glucose, is also referred to as dextroglucose or glucose. Insulin directs glucose processing in the body when blood glucose is already sufficient or high. Glucose supply can be routed to cells throughout the body (e.g. brain cells, red blood cells, etc.) and used right away for energy, or it can be condensed and stored in both the liver and muscle as glycogen for later use. Maltose is a disaccharide joining two glucose molecules. Although it is significantly less sweet (about half of glucose’s sweetness), it is metabolized in the same way glucose is.

Fructose

Then there’s fructose, which is an isomer of glucose. It’s also called crystalline fructose, laevulose/levulose, or fruit sugar. (Crystalline fructose isn’t the same as the manufactured concoction called high fructose corn syrup. We’ll get to that one shortly.)

Some people have a harder time digesting fructose than others. Fructose (in the form of certain fruits, corn syrup, etc.) can cause everything from bloating to diarrhea in these folks. Some experts argue that fructose is a better choice for those with diabetes/insulin resistance because it’s more densely sweet, which encourages people to use less. It also has a lower glycemic value than glucose or sucrose. Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels (PDF) in the body. Finally, fructose is processed almost solely by the liver. There is some evidence that this concentrated burden on the liver over time can contribute to non-alcoholic fatty liver disease. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease. Fructose appears to be some pretty nasty stuff. For more information on fructose see Dr. Lustig’s video presentation, Sugar: The Bitter Truth, and then follow it up with a counter-perspective from Don Matesz: Paleo Basics: Fact vs. Fiction.

Sucrose

Sucrose is a disaccharide sugar comprised of fructose and glucose in a 1:1 ratio. It’s perhaps the most familiar of the sugars, since sucrose is also known as table sugar. Although it’s found in fruit and other plants (often with varying amounts of free fructose), sugar cane and sugar beets are the most popular sources for commercial production. Given that sucrose contains a large amount of fructose, it shows similar metabolic patterns to the monosaccharide fructose and particularly to high fructose corn syrup, which is commonly blended to an approximate 55% fructose: 45% glucose mixture.

Common Sugar Sweeteners

Now that we’ve covered the basics on the most common sugars, there’s the question of how all this plays out in our everyday choices. Clearly, we want to avoid sugar as a whole, but few of us achieve full sugar abstinence 100% of the time. Consider this run-through a quick and dirty snapshot of common sweeteners that can inform your decision-making.

Glucose Syrup/Corn Syrup

Glucose syrup in this country is usually made from corn, but it can be produced from other starches like potatoes and rice. Chemically speaking, true glucose syrup/corn syrup consists mainly of glucose sugar; however, some companies like Karo add fructose to their products. It’s commonly used as a sweetener plus emulsifier for food items that require a smooth texture like hard candy. Although glucose itself rates a 100 on the glycemic scale, corn syrup generally falls around 75.
HFCS

Like corn syrup, high fructose corn syrup (HFCS) is produced from corn starch; however, the manufacturing process deliberately converts a certain percentage of initial glucose into fructose. The two most common HFCS mixtures are HFCS-55 (containing 55% fructose) and HFCS-42, the former typically added to sodas and the latter added to other processed foods. The presence of fructose in HFCS appears to be key behind its myriad of negative health effects. Fructose content not only contributes to liver disease but lowers HDL levels while increasing small, dense (and more dangerous) LDL particles. As mentioned earlier, fructose also doesn’t flip the hormonal satiation switch as glucose does. Finally, the HFCS industry has been haunted by evidence of mercury contamination related to its production techniques.

Table Sugar/Sucrose

As mentioned, table sugar is actually a 1:1 combination of glucose and fructose and is metabolized in much the same way as HFCS. It’s GI measures around 64. One potential advantage of table sugar over HFCS is the absence of risk for mercury contamination.

Fruit Sugar

Even if you’ve sworn off adding sweetener of any kind to any food ever, there’s the question of fruit. Although the PB advises moderation and selectivity for most nutritional bang for the sugar buck, the best Primal fruits offer some of the highest ORAC values you can get from anything. Is it really necessary to swear off even nutritional powerhouses like berries and cherries to avoid their natural sugar content? The picture gets further complicated by the fact that “fruit sugar” doesn’t exist as a consistent chemical formula. Different fruits contain varying ratios of fructose, glucose and sucrose. Higher fructose-containing fruits include apples and pears, mangos and papaya, while relatively lower fructose fruits include cherries, figs, plums, kiwi, fresh and dried apricots, dried prunes and bananas. Keep in mind, however, that lower fructose ratio fruits can be higher in total sugar.

Raw Honey

Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.

Maple Syrup

Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.

Molasses

Although molasses has a fairly equal fructose-glucose ratio (half in free fructose/free glucose and half in disaccharide sucrose), it offers the nutrients extracted in table sugar production: iron, calcium, magnesium, potassium, phosphorus, copper and zinc.

Agave Nectar

The last few year have marked agave nectar’s time in the sun, so to speak. The sweetener has enjoyed growing popularity for some time, but experts are beginning to question whether agave nectar lives up to its reputation. Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit.

Palm Sugar/Coconut Sugar

An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.

There you go, folks. Information is power when it comes to your health, and I hope this list offered good food for thought. Here’s my analysis. When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.

Now it’s your turn, my friends. I’ll look forward to reading your thoughts! Thanks for joining me today.

PS. Stay tuned for our next 45 Day Transformation Weight Loss Cleanse Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge. We'll most likely starting the next 45 Day Cleanse Challenge Saturday August 21, 2010. Just recently a client of ours on the cleanse lost between 20-23 pounds in only 30 days!

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong then please click the link below:

==> North Vancouver Boot Camp Tweet This

Want to Kill Cancer with Simple Things in Your Kitchen? Use These Power Foods Daily

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I hope you are doing great and enjoying this beautiful weather we're having here (for those who live in Vancouver. If you don't live here you gotta come out and visit! If you do come visit me at the training facility at #103-38 Fell Ave.)

We all have cancer cells forming (and dying thank you God) everyday in our bodies so what I want to share with you today is some simple things you can do nutritionally that will help kill those suckers off and nip them in the bud before they grow into a mass or tumor and potentially becoming a malignant cancer.

Thank God for all these wonderful things He's given us nutritionally to combat these suckers and most of it is right under our noses (or most accurately, goes in right under our noses hah!) I hope you enjoy.

I was recently reading an article in the May 2010 issue of Alive (Alive.com) about foods that combat cancer and a number of them I've already been implementing so I thought you'd like to hear about them as well. It's an article by Matthew Kadey, MSc, RD, an Ontario-based dietitian and food writer. Visit him at WellFedMan.com.

Cancer Busters: 10 Nutritional Heroes

*Note: Always choose organic when stocking up on your cancer-busting foods. Not only are certified organic products better for the environment, free from chemical sprays and genetically modified organisms, they also contain higher levels of nutrients and antioxidants.

There’s good news from a batch of recent studies. Findings suggest what we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer

The following all-star foods can help protect you, head to toe, against cancer.

Cranberries



[Note: for those following my weight loss nutrition system, please limit these and other fruits to your Low GI and Higher GI days.]

Target:
Colon cancer, the second leading cause of male and female cancer-related deaths in Canada.

The Journal of the Science of Food and Agriculture reports antioxidant-loaded cranberries may prevent colon cancer by decreasing inflammation.

Try This:
In a medium saucepan, combine 1 1/2 cups (350 mL) fresh or frozen cranberries, 3 pears or apples, peeled and diced, 1/2 cup (125 mL) sugar, 1/2 cup (125 mL) dried cherries, and 1/2 cup (125 mL) water. Bring to a boil over medium heat and simmer for 15 minutes, stirring frequently. Serve over yogourt.


Kale



Target:
Uterine cancer, the most common cancer of the female reproductive organs.

Researchers at the Cancer Institute of New Jersey reported that increased intake of beta carotene and vitamin C, two potent antioxidants, may reduce uterine cancer risk in women. Kale is well endowed with both.

Try This:
Tear leaves off the stems of 1 bunch kale and cut into bite-size pieces. Spread pieces on a baking sheet. Toss with 2 tsp (10 mL) oil and sea salt to taste; bake for 12 to 15 minutes, or until just crisp. Enjoy as a healthy snack.

Eggs



Target:
Breast cancer. According to the Canadian Cancer Society, one in nine Canadian women will develop breast cancer.

A 2008 study from Mount Sinai School of Medicine found the risk of developing breast cancer was 24 percent lower among women who had the highest intake of choline, a nutrient needed for normal cell function. One egg, specifically the yolk, contains roughly one-quarter the recommended daily intake.

Try This:
Place whole eggs directly on the barbecue grill over medium heat. Cook for about 10 minutes or until shell is golden brown all over. Peel and chop over a green salad.

Brazil nuts



Target:
Skin cancer. The rate of this disease continues to increase among Canadians.

Higher blood levels of antioxidant selenium may reduce skin cancer risk by about 60 percent, according to a 2009 study in Cancer Epidemiology, Biomarkers & Prevention. Brazil nuts are nature’s richest source of selenium.

Try This:
Place Brazil nuts in a heavy-bottom skillet and cook over medium heat, constantly stirring for 5 minutes or until the nuts are golden brown. Enjoy as a light snack.

Quinoa



[Note: for those following my weight loss nutrition system, please limit these and other grains and carbs to your Higher GI days.]

Target:
Pancreatic cancer, which has one of the lowest survival rates of all cancers.

A recent study in the American Journal of Epidemiology suggests people who consume two or more daily servings of fibre and whole grains such as quinoa have a lower risk of pancreatic cancer than those who consume one or fewer servings.

Try This:
In a saucepan, combine 1 cup (250 mL) apple cider or juice, 1/2 cup (125 mL) quinoa, and 1/2 tsp (2 mL) cinnamon. Bring to a boil, reduce heat, and simmer until liquid is absorbed, 10 to 15 minutes. Serve as a side dish with meals.

Edamame



Target:
Prostate cancer, the most common cancer in Canadian men.

Edamame are young green soybeans endowed with genistein and daidzein. According to a 2009 study in the journal Nutrition and Cancer, these plant-based compounds mimic estrogen, reducing the risk of prostate cancer by up to 30 percent.

Try This:
Prepare 1 cup (250 mL) shelled edamame according to the package directions. Add to blender with 1/4 cup (60 mL) each plain yogourt and tahini, 2 garlic cloves, juice of 1/2 lemon, 1/2 tsp (2 mL) cumin, 1/4 tsp (1 mL) cayenne, salt and pepper to taste. Blend until smooth. Serve with whole grain crackers or crudités.

Green tea



Target:
Lung cancer, the leading cause of cancer death in Canada.

A 2009 analysis conducted by Chinese scientists found two cups of green tea daily reduced the risk of lung cancer by 18 percent. This ancient beverage contains, among others, a mighty cancer-fighting antioxidant, epigallocatechin gallate (EGCG).

Try This:
Allow your green tea to steep for about 5 minutes, so more EGCG ends up in your mug. Sip and enjoy!

Sunflower seeds



Target:
Bladder cancer. Smoking is the number one risk factor for this cancer since cancer-causing chemicals collect in the bladder.

A 2010 Australian study reported higher intake of vitamin E (at least 193 mg per day) may reduce the risk of bladder cancer by about 35 percent. Sunflower seeds, along with nuts and vegetable oils, are an excellent source.

Try This:
Add a generous helping of sunflower seeds to oatmeal, coleslaw, salads, baked
goods, and yogourt.

Sockeye salmon



Target:
Cancer of the esophagus, more common in men, is particularly deadly. Major risk factors include smoking, acid reflux, and drinking very hot beverages.

Scientists at the International Epidemiology Institute in Maryland discovered individuals who consumed the most vitamin D were less likely to develop esophageal and oral cancers. Sockeye salmon is brimming with the sunshine vitamin as well as omega-3 fat, another tumour tamer.

Try This:
In a large bowl, flake 1 can of sockeye salmon. Add 2 grated carrots. Mix in 2 chopped shallots, 1/2 cup (125 mL) oats, 1 Tbsp (15 mL) Dijon mustard, 2 tsp (10 mL) curry powder, 1 beaten egg, and salt and pepper to taste. Form into 6 equal-sized burger patties. Grill or pan-fry until hot, and serve on whole grain buns.

Broccoli sprouts



Target:
Stomach cancer. A diet high in salty and smoked foods boosts stomach cancer risk.

Broccoli sprouts are a stellar source of sulforaphane. This powerful antioxidant can fight Helicobacter pylori stomach infection, a significant risk factor for stomach cancer, says a 2009 study in the journal Cancer Prevention Research.

Try This:
For a peppery kick, add broccoli sprouts to sandwiches, salads, and soups.

Spices

If you've known me for any length of time or are one of my clients you probably know how much I enjoy adding spices and herbs to all my meals. I'll fill you in on more spices and herbs and the benefits they can offer you soon as they are SO powerful and a GREAT addition to your plate and wonderful for your palate! Until then enjoy these 4! Consume these and other spices and herbs liberally!



The spice rack can pack serious cancer-fighting punch

* Black pepper contains piperine, which may reduce the risk of breast cancer.
* Cayenne or chili powder contains capsaicin, which appears to prevent the growth of pancreatic cancer cells.
* Ginger contains 6-shogaol, which prevents the proliferation of cancerous lung cells.
* Turmeric contains curcumin, found to attack and kill esophageal cancer cells.

Have any foods you enjoy that are powerful cancer busters that are not listed above? Please share them with us as I'd like to implement them in my diet as well. Thanks for reading. Please post your comments and powerful cancer busters below in the comment section.

PS. Stay tuned for our next 30 Day Transformation Weight Loss Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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"Do These 'Genes' Make Me Look Fat?"...It's All About Insulin

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I hope you are doing awesome and having a great day.

It's been TOO long since I've sent one of my newsletters out and for that I apologize. Things at The Maker's Body have been BUSY to say the least as business has been great and clients are melting away the body fat. In fact, one client just recently reported to me that she's down 15 pounds since she started despite being super busy with work! Keep up the good MB!

But really that's no excuse as everyone's busy. So for that expect some top notched tips and strategies over the next few weeks that are going to help you achieve your weight and health goals! But remember you got to put them into practice for it to work :) (if only we could get results just KNOWING the stuff...boy that'd be nice. I would have probably achieved all my goals by now.) Enough of a side track lets get to the stuff that will change the way you look and feel.

Lately I've been reading this great book that one of my trainers lent me (thanks James!) called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about weight loss and how it can become SO SIMPLE when we understand one simple thing: controlling insulin.

When it comes to weight/fat loss it's all about INSULIN! Let me explain. If you've been struggling to lose weight this WILL really help in understanding what's going on.

Buckle up. [If I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week. (For those who don't know the premise behind a Cheat Day its part of my Cheat Your Way Thin nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Natural Weight Management: Since plants AND animals are much more nutritionally dense than processed carbohydrates you will meet your nutritional needs in fewer calories than the typical SAD (Standard American Diet). Secondly, when you eat an ample amount of protein and fat it has been shown by food scientists to provide deeper and longer lasting satisfaction levels (satiety) than you get from a high carb diet. Finally, and the real kicker, when you consume fewer carbohydrates and, as a result, produce less insulin!, your hunger and cravings (caused by insulin removing glucose from the bloodstream after high-carb meals or snacks) [yup those can be a thing of the past if you want] will subside and you'll intuitively moderate your caloric intake.

"Essentially 80% of your ability to reduce excess body fat is determined by how you eat, with the other 20% depending on proper exercise, other healthy lifestyle factors and genetic factors."

When you trigger your genes to stop storing body fat and start burning it, as well as increase lean muscle tissue, you can lose one to two pounds per week. Mostly, your success depends on how aggressive you are in keeping dietary insulin levels moderated, thereby extracting more of your caloric needs from fat stores.

Unfortunately when we produce too much insulin over time, as happens when our modern diet is high processed carbs, several things go wrong. First, muscle and liver cells aren't able to store a whole lot of glycogen (stored form of glucose) so its easy to exceed storage capacity with a typical moderate-to-high-card modern diet. When your liver and muscles become filled with glycogen, any glucose remaining in the bloodstream that isn't used in "real time" by your brain or muscles gets converted into triglycerides in the liver and sent to fat cells for storage.

When blood insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal. Also, high insulin signals the fat cells to hold on to the fat and not release it for energy. If the pattern of high insulin-generating meals continues, fat cells swell up and we gain weight. Eventually, especially among people who don't exercise much, muscle and liver cells start to become insulin resistant (not good!), their receptors become desensitized to insulin's storage signals. Because inactive people are unpracticed at burning and inefficient at restocking energy from dietary nutrients, insulin takes ingested carbs and fats on a train, passing right through the liver, to their ultimate destination in fat cells!

Continuing this process can lead to severe obesity. Eventually even fat cells become resistant to further storage because we only have a fixed amount of fat cells. At that point, the body's last line of defense against glucose has maxed out. As a result, blood glucose toxicity and insulin damage occur - leading to even greater risk for diabetes, heart attack, blindness, the need for limb amputation and other disasters.

It really does come down to insulin and how we control it by the way we eat. In the next week I'll share more in this vein and what things YOU can do to help you get off the path leading to disaster. If you are one of my clients and are following my Nutrition System, you are controlling insulin and in fact using it to your advantage around workouts with your Prograde Workout drink and with your Cheat Day once day per week for the entire day.

On that note, I want to leave you with this recipe to try on either your Cheat Day or Higher GI Day (also part of the Nutrition System). It's a beauty!

Do you like pancakes on the weekend?

If so, I've got great news for you. You can have your cake and eat it too with this high protein Pumpkin Pancake recipe.

Thanks to Jay Hunter from Prograde Nutrition.

High Protein Pumpkin Pancakes



Ingredients

1 cup pumpkin puree (pure pumpkin, not pumpkin pie filling)
1 teaspoon cinnamon
Pinch of nutmeg
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup of whole wheat flour
2 teaspoons of baking powder

Instructions

Combine the pumpkin puree, cinnamon, nutmeg, and protein powder in a small bowl. In another bowl, combine the flour and baking powder. Fold the pumpkin mixture into the flour mixture. If the mixture is too thick, thin with a little water.

Preheat a skillet over medium-high heat (use a little butter or coconut oil). Spoon the batter into the skillet. Cook until bubbles appear on the top and the edges look dry. Flip and cook until the second side is golden brown. Top with all-natural maple syrup if desired.

Super easy. Super tasty. Super healthy. And just in time for the weekend :)

Want 197 other delicious, fat-burning recipes for a whopping $4.95?

==> http://ProgradeNutritionals.com/prograderecipebook.html

As an act of good will our friends at Prograde have put together a kick-butt fat-burning recipe book, and you can get all 197 of them for under 5 bucks. That’s a whole 2.5 cents per recipe.

It’s a one time payment and there is NO “catch”. 197 healthy and delicious (and EASY) recipes for under $5. That’s all there is to it.

==> http://ProgradeNutritionals.com/prograderecipebook.html

PS. Stay tuned for our next 30 Day Cleanse Transformation Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss group fitness boot camps that'll help you get results like MB above and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:


North Vancouver Boot Camp

==> Here's the video:

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Personal Trainer Reveals 5 Biggest Obstacles for Busy Moms

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Hi, Tyron here with really cool guest post from BJ Gaddour, fat loss and body transformation expert and co-creator of Workout Muse, the world’s FIRST and #1 source for fitness music and media production.

I have had the pleasure of personally working with many many moms over the course of my fitness career in my fitness boot camps and personal training.

WORKOUT? I don’t even have time to use the bathroom!

Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.

Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders.

Multi-Task Much?

In retrospect, these are 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:

Obstacle#1- Too Many Missed Meals - Especially Breakfast!

Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.

Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.

Look- there’s always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.

One solution that’s worked really well for our clients (and myself on some mornings) is a nutrient-dense breakfast shake. It’s a tasty quick meal chalk full of the nutrients you need to give you the energy you need in the morning as it contains a whopping 24 grams of protein. What’s the best part about it? It leaves NO room for excuses! All you need to do is this:

1.5 scoops Prograde Protein Powder
1/4 cup Blueberries (frozen or fresh) or fruit of your choice
2 Tbsp of Walnuts or Almonds or nut of your choice
1 scoop Green/Superfood Supplement
1 tsp powdered Green Tea
1-2 cups water and 2-3 ice cubes

Blend on high until smooth and that's it! Quick and easy.

For more info on Prograde's high quality Protein Powder, please click the link below:

http://ProgradeNutritionals.com

Obstacle#2- Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!

Schedule your workouts and stick to them like they are a family obligation!

If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon or evening due to my very busy work schedule.

Maybe the best time for you is first thing in the morning while the kids are still sleeping, or right around noon time, or in the evening. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day

How many times have you heard someone trying to lose weight say or thought yourself that you've “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that you or they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.

Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!

Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!

I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.

Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just devoured the whole bag!

My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”

If NO- put it down and go read a book ;)

Obstacle#4- Too Much Cardio While Pushing a Stroller

Interval training is much more effective AND efficient for burning body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.

Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?

Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t do intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.

Obstacle#5- Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!

A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!

You've probably heard it said that “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick” well there is some merit to this however if your goal is lose unwanted body fat, feel better about yourself, and just all around look better in the clothes you wear than this is NOT a good habit to adopt.

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we don't "need" the wine (if that's why we were trying to rationalize it to ourselves).

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.

So please remember- if you booze, you WON’T lose!

BJ Gaddour struggled with his weight for the majority of his childhood and still to this day battles the pitfalls of emotional eating. He is a self-proclaimed “work in progress” who has made every mistake in the book when it comes to health and fitness in his own life. He has mastered the art of group training as his business focuses solely on population health management. BJ’s internationally renowned Get Sexy Boot Camps (www.GetSexyBootCamps.com) are Milwaukee’s premier fitness boot camps for men and women. He is also the co-creator of Workout Muse: The World’s FIRST and #1 Source for Fitness Music and Media Production (www.WorkoutMuse.com).

p.s. Please forward this info to anybody you know who can benefit from it ;) If your are a busy Mom looking for awesome 10-20 minute workouts that you can do in the comfort of your home, please click the link below:

Continuous 30’s Circuits

p.p.s. If you are a busy Mom (or busy person for that matter) and have any questions that I can help with, please post a comment to this blog post and I’ll be sure to help you out to the best of my ability ;)

p.p.p.s. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free consultation:

North Vancouver Personal Training


p.p.p.p.s. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong and that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free 1-week trial:


North Vancouver Boot Camp Tweet This

North Vancouver Fitness Bootcamp - Workouts of the Week

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North Vancouver Personal Trainer and Boot Camp Instructor Reveals Fat Loss Workouts That Melt Body Fat Fast!

Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.

Workout of the Day - June 15 '09

1. 30 sec per exercise, 5 rounds

Exercise #1 - Stationary Running

Exercise #2 - Plank

2. 30 sec per exercise, 5 rounds

Exercise #1 - Jump Rope

Exercise #2 - Knees to Chin



Workout of the Day - June 17 '09

1. 50 sec on, 10 sec off, alternate between exercises with little rest

Exercise #1 - DB Squat and Press

Exercise #2 - Plank Walkups

Exercise #3 - Side Plank

Exercise #4 - Burpees

Exercise #5 - Leg Raises



Workout of the Day - June 19 '09

Roll the Dice!

Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again

As many rounds as possible, 1 round = 3 Get-ups + 2 exercises

Start each round with 3 Turkish Get-ups

If you roll a:

1. Bench Jumps x 15

2. Floor Wipes x 15

3. SB Rollouts x 15

4. Floor Wipes x 15

5. Inverted Row x 15

6. DB Clean and Press x 15



Resurrect Your Body Back to Life!

Tyron

North Vancouver Personal Training Programs
http://www.MakersBody.com

North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com

P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This

North Vancouver Boot Camp - Workouts of the Week

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North Vancouver Personal Trainer and Boot Camp Instructor Reveals Fat Loss Workouts That Melt Body Fat Fast!

Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.

Workout of the Day - Jan. 28 '09

1. As many rounds as possible

Exercise #1 - Jump Rope x 45

Exercise #2 - Renegade Rows x 15

Exercise #3 - Burpees x 10

Exercise #4 - Knees to chin x 25



2. Tabata - 20 sec on, 10 sec off, 4 total rounds

Exercise #1 - Side to Side Jumps

Exercise #2 - Jumping Jacks/Jumping Claps

Exercise #3 - Ice Skaters

Exercise #4 - Stationary Torso Twists



Workout of the Day - Jan. 30 '09

1. 30 sec on, 30 sec on, alternate between exercises with little rest

Exercise #1 - Goblet Squats

Exercise #2 - Inverted Row

Exercise #3 - DB Squat and Press

Exercise #4 - Get Up Sit Ups



2. 2 rounds as fast as you can

Exercise #1 - Squats x 24

Exercise #2 - Alternating Lunges x 12 per leg

Exercise #3 - Jump Squats x 24

Exercise #4 - Squat hold x 24 sec



Resurrect Your Body Back to Life!

Tyron

North Vancouver Personal Training Programs
http://www.MakersBody.com

North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com

P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This

North Vancouver Personal Trainer Shares 6 Father’s Day Fitness Tips

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Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, it may however be a rude awakening.

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

Our father’s are now 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 our father’s look just like this!

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.

See below for the top 6 fitness tips to help save our father’s lives:

1.) Lay off the Brewskis



It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for one of the best way 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. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose fat!

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”

2.) Quit training JUST your upper body and work your lower body

Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing. Note: I used to do this, I only trained my upper body; HUGE mistake!



However, it is important to note that strong, muscular legs are the key to torching the fat on your stomach. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less unwanted body fat

So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.

3.) Do something besides bench presses and curls

I can totally understand why guys don’t want to train their legs (as I didn't train them years ago). Unless you are wearing really short shorts or swim with a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.





Nothing beats a little chest and bi’s workout as most guys would think!

However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you have muscles on the backside of your body too!, i.e. upper, mid and lower back.

In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy ;)



Bruce Lee- The Lat Master Himself

Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.



Quasimodo did way too many bench presses and curls… not the look you want.

Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.

4.) Accept the fact that you probably need some professional fitness advice

Do you want to get results? Michael Koss has. He lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he learned what worked. Michael said his best advice for people that are in the same position today as he was before he transformed himself is:

“What you don’t know will hurt you, but what you think you know will KILL you!”



Seek out a fitness expert like busy dad Michael did and get life-changing results!

Dads- don't be stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her girlfriends do it. In reality, your wife (and women in general) are wise because they effectively outsource their fitness needs to an expert as opposed to trying to re-invent the wheel on your own with little to no results.

If you want to lose your gut, follow the lead of the ladies ;)

5.) Make the time for a 5-minute warm-up

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.



A cold body, like a cold car, doesn’t run on all cylinders

It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!

Below is a great 5-minute body weight warm-up you can use:

Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following warm-up circuit:

1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts

6.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man

The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:

When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip #4 and seek professional help!

I have worked with dads/husbands who have beaten their bodies down and its said when a dad can’t play with his kids or participate in recreational activities with his buddies because of the mess his body is in. Do yourself and your family a favor and stop being stubborn when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man ;)



Happy Father’s Day! Although my dad passed away when I was 2.5 years old and is in Heaven now, he left a great legacy for me and he was a man who loved his family and lived a life of honour. Thanks for that Dad, I love you and I'll see you soon!

Resurrect your body back to life!

Tyron

North Vancouver Personal Training Programs
http://www.MakersBody.com

North Vancouver Boot Camp Programs
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