Read more CLICK HERE
I want to apologize for that. It wasn't my plan for women to have to wait that long to get their hands on this.
Saturday, April 20, 2013
Fatloss Lifestyle Systems eCourse
Fatloss Lifestyle Systems eCourse
People Are Learning How To
Build A Better Body, and Build A Better Life…
“Top Personal Trainer From Chicago Shows You How To Create a Lifestyle That Helps You Lose Fat, Gain Confidence and Create The Sexy, Attractive Body You’ve Always Wanted . . . and Deserve!”
Whether you’re a 40 year old couch potato, a stay at home mom, a busy executive, a competitive bodybuilder, or a weekend warrior who wants to take your body to the next level, you will experience increased energy, stamina, vitality and longevity while programming yourself to learn new and healthy habits that will last a lifetime.
If you answer yes to any one of the following questions, you must read more!
Do you feel tired and lethargic?
Have you hit a plateau with your fitness/fat loss program?
Do you ever say, “I do not have enough time, money, or energy?
Do you feel as though you are not reaching your true potential?
Are you not working out because you haven’t seen results in the past, or because you don’t know where to start?
Read more CLICK HERE
Read more CLICK HERE
Monday, March 25, 2013
Learn the SECRET to looking great, loving pregnancy
Did you know that over 50% of pregnant women feel fat, unattractive and don’t enjoy their pregnancy?Learn the SECRET to looking great, loving pregnancy, and regaining your figure.
Click here
and
Friday, June 8, 2012
Squats and Deadlifts are Not the "King of Exercise" for a Lot of People.
I want to explain my stance on limiting the use of squats and deadlifts. I don't believe they are terrible exercises. I think they have a place in the routines for some people, depending upon their goals. Do I believe that either of these should be labeled the "king of exercise" that so many people claim them to be? Not by a mile.
[Here's a fit couple walking down the beach. Both of them could probably add quite a bit of mass to their legs with a routine based around squats...but should they?]
Squats: The Best Exercise to Add Mass to Your Lower Body
Want to add a lot of mass to your legs, hips, and butt? Squats are the answer. Want to increase the weight on the scale? Squats will do that too. No doubt about it…squats will definitely add a lot of muscle to your body quickly. Although they do work a lot of muscle groups in the body besides legs, the majority of muscle added will be to the lower body. For someone who wants to add a bit of size to their legs, it is a great exercise choice.
The Lower Body Has a Large Potential for Muscle Gains
People who question my recommendation for limiting the use of squats, typically say something along these lines…"adding muscle is tough and takes hard work, people don't need to be worried that they will add too much muscle on accident". The problem is that the lower body does tend to grow at a faster rate than the upper body. Women in particular have this problem.
[Once your lower body has as much muscle as you would like, I recommend either backing off on squats or dropping them completely from your routine.]
If Your Legs Are Bigger Than You Would Like?
If you want to lose muscle mass in your legs, then avoid all direct leg resistance training. For some reason, this is a controversial recommendation…but it makes perfect sense to me. Avoid all direct leg resistance training until your legs are as slim as you would like. At that point, reintroduce a limited amount of direct leg resistance training…but make sure that your legs don't increase in girth again. Here's my full-blown post on losing muscle on purpose.
If You Want to Tone the Lower Body Without Adding Size?
A few options:
Perform cardio in an intense manner and see if that gets the job done.
Train legs short of failure 1-2 times per week.
Train legs once every other week (if you gain size easily in the lower body).
Deadlifts: A Better Option for Density, Less Potential for Mass
I fall under the category of gaining muscle too quickly in my thighs, hips and butt. Intense cardio keeps my quads and hamstrings toned, but doesn't hit the lower back as much as I would like. A great exercise to work the lower back and glutes, are partial deadlifts in a power rack. I simply do these once every other week, for 5 sets of 3-5 reps (well short of failure).
[I used to do deadlifts from the floor every other week, but found that it added size to my quads. Shortening the range of motion to the upper 1/2 or upper 2/3 of the lift works my back and glutes without hitting the quads as hard.]
A Good Exercise That Targets the Glutes.
As far as firming up and shaping the lower body, I believe that intense enough cardio will get the job done for a lot of people. For those who want to add in a bit more glute work, kettlebell or dumbbell swings are a great option. Roman demonstrates the proper variation of this exercise to target the glutes.
"Real Men Squat", "Squat or GO Home", & Other Nonsense
I haven't squatted in years, but I never thought squatting was particularly hard or taxing. I got up to 405 pounds for 5 sets of 6 reps…and it was somewhat tough…but not crazy intense or anything. Sure there are guys who squat over 600 pounds for reps, but it is all relative. There are some in fitness who act like squatting is such an accomplishment. It really isn't that big of a deal. Heck…I used to run hills in Junior High with my track team, and that was much more intense than my old squat workouts.
A Lot of People Will Want to Limit These Lifts
I don't like wearing pleated pants or relaxed fit jeans…so these lifts aren't congruent with my goals. I also found that too much leg mass made me feel sluggish. If you are a man or woman who wants large legs, then that is cool…I'm not trying to push my goals on anyone. One of my good online pals, Elliott Hulse, has legs the size of tree trunks…but it works for him. He is a competitive lifter and would have big legs even without lifting. He is just playing on his strengths, which completely makes sense.
Note: There are some men and women who can squat or deadlift on a regular basis without adding too much mass to their lower bodies. If you have those same genetics, then you can get away with doing those lifts on a regular basis. If you don't have those genetics then avoid those lifts…or at least use them less frequently. Makes sense, right?
More information plaese click here
[Here's a fit couple walking down the beach. Both of them could probably add quite a bit of mass to their legs with a routine based around squats...but should they?]
Squats: The Best Exercise to Add Mass to Your Lower Body
Want to add a lot of mass to your legs, hips, and butt? Squats are the answer. Want to increase the weight on the scale? Squats will do that too. No doubt about it…squats will definitely add a lot of muscle to your body quickly. Although they do work a lot of muscle groups in the body besides legs, the majority of muscle added will be to the lower body. For someone who wants to add a bit of size to their legs, it is a great exercise choice.
The Lower Body Has a Large Potential for Muscle Gains
People who question my recommendation for limiting the use of squats, typically say something along these lines…"adding muscle is tough and takes hard work, people don't need to be worried that they will add too much muscle on accident". The problem is that the lower body does tend to grow at a faster rate than the upper body. Women in particular have this problem.
[Once your lower body has as much muscle as you would like, I recommend either backing off on squats or dropping them completely from your routine.]
If Your Legs Are Bigger Than You Would Like?
If you want to lose muscle mass in your legs, then avoid all direct leg resistance training. For some reason, this is a controversial recommendation…but it makes perfect sense to me. Avoid all direct leg resistance training until your legs are as slim as you would like. At that point, reintroduce a limited amount of direct leg resistance training…but make sure that your legs don't increase in girth again. Here's my full-blown post on losing muscle on purpose.
If You Want to Tone the Lower Body Without Adding Size?
A few options:
Perform cardio in an intense manner and see if that gets the job done.
Train legs short of failure 1-2 times per week.
Train legs once every other week (if you gain size easily in the lower body).
Deadlifts: A Better Option for Density, Less Potential for Mass
I fall under the category of gaining muscle too quickly in my thighs, hips and butt. Intense cardio keeps my quads and hamstrings toned, but doesn't hit the lower back as much as I would like. A great exercise to work the lower back and glutes, are partial deadlifts in a power rack. I simply do these once every other week, for 5 sets of 3-5 reps (well short of failure).
[I used to do deadlifts from the floor every other week, but found that it added size to my quads. Shortening the range of motion to the upper 1/2 or upper 2/3 of the lift works my back and glutes without hitting the quads as hard.]
A Good Exercise That Targets the Glutes.
As far as firming up and shaping the lower body, I believe that intense enough cardio will get the job done for a lot of people. For those who want to add in a bit more glute work, kettlebell or dumbbell swings are a great option. Roman demonstrates the proper variation of this exercise to target the glutes.
"Real Men Squat", "Squat or GO Home", & Other Nonsense
I haven't squatted in years, but I never thought squatting was particularly hard or taxing. I got up to 405 pounds for 5 sets of 6 reps…and it was somewhat tough…but not crazy intense or anything. Sure there are guys who squat over 600 pounds for reps, but it is all relative. There are some in fitness who act like squatting is such an accomplishment. It really isn't that big of a deal. Heck…I used to run hills in Junior High with my track team, and that was much more intense than my old squat workouts.
A Lot of People Will Want to Limit These Lifts
I don't like wearing pleated pants or relaxed fit jeans…so these lifts aren't congruent with my goals. I also found that too much leg mass made me feel sluggish. If you are a man or woman who wants large legs, then that is cool…I'm not trying to push my goals on anyone. One of my good online pals, Elliott Hulse, has legs the size of tree trunks…but it works for him. He is a competitive lifter and would have big legs even without lifting. He is just playing on his strengths, which completely makes sense.
Note: There are some men and women who can squat or deadlift on a regular basis without adding too much mass to their lower bodies. If you have those same genetics, then you can get away with doing those lifts on a regular basis. If you don't have those genetics then avoid those lifts…or at least use them less frequently. Makes sense, right?
More information plaese click here
Saturday, April 7, 2012
Omega 3 Supplements for Weight Loss? What My Research Uncovered.
I've recently read some conflicting advice on Omega 3 supplements in regard to weight loss. Studies have shown that fish oils and other Omega 3 supplements do promote weight loss, but are these supplements healthy? How much is healthy? How much do you need to lose weight? Do you need to even include these in your diet? So time for a little research.
omega 3 supplements for weight loss
[Most people think of "fish oil" as the best source of Omega 3. Through research, I have found that this is simply not the case.]
I'm Going to Try and Simplify This As Much As Possible
My goal is to make this easy to read and grasp. When things get too technical, I tend to skim. I don't think any of us needs to understand every little thing about Omega 3's…and that isn't the goal here. I simply want to address this supplement in regards to weight loss, the proper dose, etc.
How Do Omega 3 Supplements Aid in Fat Loss?
Omega 3 supplements simply reduce your insulin levels throughout the day. When insulin levels are high, you can't use fat for fuel. When insulin levels are high, your HGH levels are low. You want HGH to be high and insulin levels to be low…and Omega 3 supplements make that happen. Keeping insulin stable is also key in avoiding adult onset diabetes…it is a good idea in general. Fish oil also directly increases the oxidation of fat within fat cells.
How Much to Take for Weight Loss?
This is where things aren't as clear. It looks like we are after 1.5 grams of combined EPA and DHA per day. So that works out to roughly 7,000-10,000 mg's of Omega 3 per day! Completely excessive in my opinion. The only time I recommend such a heavy dose would be 2-3 weeks before a vacation. In my opinion taking this much year round is probably excessive.
Most Sources of Omega 3's Have High Levels of Mercury
Most Omega 3 supplements come from fish and ingesting these fish oils daily can build up to a toxic level of mercury. You don't want to become lean and toxic. So what do you do?
Krill Oil is the Best Source of Omega 3
Krill are tiny deepwater crustaceans that are completely free of unhealthy toxins and pollution commonly found in regular fish oil. Doctors in Japan have now switched their patients from regular fish oil to krill oil.
Other Reasons to Take Krill Oil Over Fish Oil?
47 times the antioxidant power of regular fish oil.
500% better absorption by your body than regular fish oil, according to U.S. Government National Institutes Of Health.
A recent study at McGill University, showed that krill oil increased good cholesterol 10 times better than fish oil.
The same study showed that it dropped 16 times more bad cholesterol than fish oil.
I'm Taking Krill Oil Daily & I'm Going to Force My Girlfriend
My girlfriend isn't someone who enjoys taking supplements, but I'm sold on krill oil. I have recently begun taking this brand of Krill Oil, because they have stringent manufacturing and testing processes in place…plus I already take their multivitamin and BCAA's. You can go with other brands, but do some research on the company first. These guys also have a good free report if you want to dig deep into Omega 3's: What Your Doctor Never Told You About Fish Oil.
Do You Need Omega 3 Supplements to Get Really Lean?
Absolutely not….this supplement will just help you reach your goals a little faster. After all of this research, I've decided that I like Omega 3 supplements for their health benefits. They can be helpful as a weight loss aid, but taking 7,000-10,000mg a day can get spendy. My plan is to take 1,000-2,000mg per day for the powerful anti-oxidant effects (supposedly the antioxidant power of krill oil is 297 times greater than vitamin A or vitamin E).
Summary: Several articles I read claimed that the weight loss effects of Omega 3 supplementation weren't extremely impressive. The true benefit is long term health…and the best source is krill oil. If you do want to use as a weight loss aid, aim for 7,000mg-10,000mg per day (aiming for 1.5 grams total of EPA + DHA). Don't go above this amount, because it can thin the blood to unsafe levels.
omega 3 supplements for weight loss
[Most people think of "fish oil" as the best source of Omega 3. Through research, I have found that this is simply not the case.]
I'm Going to Try and Simplify This As Much As Possible
My goal is to make this easy to read and grasp. When things get too technical, I tend to skim. I don't think any of us needs to understand every little thing about Omega 3's…and that isn't the goal here. I simply want to address this supplement in regards to weight loss, the proper dose, etc.
How Do Omega 3 Supplements Aid in Fat Loss?
Omega 3 supplements simply reduce your insulin levels throughout the day. When insulin levels are high, you can't use fat for fuel. When insulin levels are high, your HGH levels are low. You want HGH to be high and insulin levels to be low…and Omega 3 supplements make that happen. Keeping insulin stable is also key in avoiding adult onset diabetes…it is a good idea in general. Fish oil also directly increases the oxidation of fat within fat cells.
How Much to Take for Weight Loss?
This is where things aren't as clear. It looks like we are after 1.5 grams of combined EPA and DHA per day. So that works out to roughly 7,000-10,000 mg's of Omega 3 per day! Completely excessive in my opinion. The only time I recommend such a heavy dose would be 2-3 weeks before a vacation. In my opinion taking this much year round is probably excessive.
Most Sources of Omega 3's Have High Levels of Mercury
Most Omega 3 supplements come from fish and ingesting these fish oils daily can build up to a toxic level of mercury. You don't want to become lean and toxic. So what do you do?
Krill Oil is the Best Source of Omega 3
Krill are tiny deepwater crustaceans that are completely free of unhealthy toxins and pollution commonly found in regular fish oil. Doctors in Japan have now switched their patients from regular fish oil to krill oil.
Other Reasons to Take Krill Oil Over Fish Oil?
47 times the antioxidant power of regular fish oil.
500% better absorption by your body than regular fish oil, according to U.S. Government National Institutes Of Health.
A recent study at McGill University, showed that krill oil increased good cholesterol 10 times better than fish oil.
The same study showed that it dropped 16 times more bad cholesterol than fish oil.
I'm Taking Krill Oil Daily & I'm Going to Force My Girlfriend
My girlfriend isn't someone who enjoys taking supplements, but I'm sold on krill oil. I have recently begun taking this brand of Krill Oil, because they have stringent manufacturing and testing processes in place…plus I already take their multivitamin and BCAA's. You can go with other brands, but do some research on the company first. These guys also have a good free report if you want to dig deep into Omega 3's: What Your Doctor Never Told You About Fish Oil.
Do You Need Omega 3 Supplements to Get Really Lean?
Absolutely not….this supplement will just help you reach your goals a little faster. After all of this research, I've decided that I like Omega 3 supplements for their health benefits. They can be helpful as a weight loss aid, but taking 7,000-10,000mg a day can get spendy. My plan is to take 1,000-2,000mg per day for the powerful anti-oxidant effects (supposedly the antioxidant power of krill oil is 297 times greater than vitamin A or vitamin E).
Summary: Several articles I read claimed that the weight loss effects of Omega 3 supplementation weren't extremely impressive. The true benefit is long term health…and the best source is krill oil. If you do want to use as a weight loss aid, aim for 7,000mg-10,000mg per day (aiming for 1.5 grams total of EPA + DHA). Don't go above this amount, because it can thin the blood to unsafe levels.
"Visual Impact for Women" – Jazzed to Introduce My New Women's Course!
Visual Impact for Women – only took me about a year to launch after releasing my men's course. I want to apologize for that. It wasn't my plan for women to have to wait that long to get their hands on this. That being said, I am completely jazzed about how the product turned out. It is going to help a huge portion of women who want to be fit and healthy, while still looking "slim and feminine". The number one complaint women give about working out is the fear of getting muscular and bulky. Nobody has addressed this head on…Until Today!
[It is possible to get in phenomenal shape without getting the typical "gym body"...but you have to take a training approach that is quite different than what is being taught by the mainstream fitness magazines and books.]
Many Women Avoid Training Since They Don't Want to Bulk Up
Despite what many fitness experts claim, this is a legitimate concern. True that women won't be able to add as much muscle as the typical male, but it is also true that they can add more muscle than what they want. In the past, these concerns have been brushed aside and women are suppose to get used to the idea of looking a little more muscular than what they would like. But it doesn't have to be that way.
Resistance Training Can Be Done in a Way to Decrease Muscle Mass While Increasing Muscle Tone
I have perfected the methods to lift in a way that will firm up an area of the body, while reducing the overall size of that same area. This does NOT involve high-rep training. Some quick pointers:
High-Reps are more likely to create a pump in the muscle which is perfect for building large Vascular muscles (but most likely you don't want bigger "veiny" muscles).
Pushing your reps to failure breaks down the muscle, which contributes to muscle growth…and can actually weaken the muscle if done on a regular basis.
The most important variable in gaining muscle is how hard you push the final reps in a set. <---So if you don't want to increase the size of a muscle, stop well short of failure.
Low-Reps short of failure is the best way to firm up a muscle without building size to that muscle. It is also less likely to create vascular muscles, since it will not create "a pump".
Just Some Pointers If You Decide Not to Purchase My Course
I wanted to make sure that even if you don't decide to pick up Visual Impact for Women, then at least you get a takeaway from this blog post. I don't like to do 100% promotional posts. If you want to lift to increase and firm up your body without adding size, then these tips will help. My comprehensive course covers quite a bit more than that, but this is a start in the right direction.
For more information please click picture below
[It is possible to get in phenomenal shape without getting the typical "gym body"...but you have to take a training approach that is quite different than what is being taught by the mainstream fitness magazines and books.]
Many Women Avoid Training Since They Don't Want to Bulk Up
Despite what many fitness experts claim, this is a legitimate concern. True that women won't be able to add as much muscle as the typical male, but it is also true that they can add more muscle than what they want. In the past, these concerns have been brushed aside and women are suppose to get used to the idea of looking a little more muscular than what they would like. But it doesn't have to be that way.
Resistance Training Can Be Done in a Way to Decrease Muscle Mass While Increasing Muscle Tone
I have perfected the methods to lift in a way that will firm up an area of the body, while reducing the overall size of that same area. This does NOT involve high-rep training. Some quick pointers:
High-Reps are more likely to create a pump in the muscle which is perfect for building large Vascular muscles (but most likely you don't want bigger "veiny" muscles).
Pushing your reps to failure breaks down the muscle, which contributes to muscle growth…and can actually weaken the muscle if done on a regular basis.
The most important variable in gaining muscle is how hard you push the final reps in a set. <---So if you don't want to increase the size of a muscle, stop well short of failure.
Low-Reps short of failure is the best way to firm up a muscle without building size to that muscle. It is also less likely to create vascular muscles, since it will not create "a pump".
Just Some Pointers If You Decide Not to Purchase My Course
I wanted to make sure that even if you don't decide to pick up Visual Impact for Women, then at least you get a takeaway from this blog post. I don't like to do 100% promotional posts. If you want to lift to increase and firm up your body without adding size, then these tips will help. My comprehensive course covers quite a bit more than that, but this is a start in the right direction.
For more information please click picture below
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