There are golden fitness rules and there are ‘crazy fitness rules’.  The crazy ones can be eliminated right now.  The golden ones will give you success. Check out 21 below that are just about useless…

Just say NO to Gadgets...

There are many fitness ideas out there today and a lot of junk on the internet. I occasionally even hear crazy things come out of some personal trainers mouths. Here are 21 mistakes that you should avoid at ALL COSTS if you want to get in shape…

1. Doing too much cardio
2. Not lifting enough weight
3. Not lifting weights at all
4. Eating too much crap
5. Participating in “restriction” diets…aka low carb, low fat, etc
6. Not eating enough to support muscle recovery and energy levels
7. Dehydration
8. Not staying committed to the training process
9. Sticking with the same workout for months or even years
10. Long, slow cardio sessions instead of intense conditioning intervals
11. Using machines and single joint movements instead of complex, multi-joint free weight and body weight exercises
12. Not getting enough sleep
13. Reading while performing “conditioning” workouts on the bike…if you are reading, you are not working hard enough
14. Training every single day without recovery days
15. Not working on mobility…if you can’t move, you can’t train properly
16. Not properly stretching or foam rolling after a training session
17. Trying to do everything on your own (hire a trainer or work out with a friend)
18. Training sessions are too long, rest time is too long. Unless you are training for absolute power, you do not need 3+ minutes between sets…Get into the gym and kick butt for 45-60 minutes and leave.
19. Bringing your cell phone to the gym. Get over yourself. Unless it’s an emergency you are not that important
20. Not eating enough fruits and vegetables
21. Too much focus on the scale. Focus on your clothes, body fat percentage, and how you feel

In order to really get fit, in shape, and feeling great you MUST perform strength training workouts, eat a balanced nutrition plan with plenty of fruits, veggies, lean meats, natural protein sources, whole grains, and tons of water, and skip the cardio and replace it with high intensity interval workouts such as sprints, jump rope, hill sprints, or interval runs.

Train hard and smart,

Callie Durbrow, Boston personal trainer

Ladies Only Fat Loss Advice – Learn about weight loss for busy ladies and everything you need for a new sexy body!

Today I wanted to give you five quick but essential fundamentals or tips to fully realising your fat loss goals.  But also as well as losing the stubborn fat and getting on the path to the body you want, these 5 also mean you preserve the valuable lean muscle that in effect is your body’s fat burning furnace and the reason you actually blast calories at all.

So below I give you the 5 that if understood and made a part of your fitness lifestyle will not fail to deliver you results.

Ok,

NUMBER 1:  Keep Your Fitness Sessions Short! (But Very Sweet)

I am a big fan of Intensity Training.  My classes and bootcamps are structured around this.  You see the longer a person works out the lower the intensity level drifts.  During peak effort you are working in intensity levels that produce results, but as you move out of ‘the zone’ you are at risk of injury, de-motivation and also a slide in your real results.

train with short sessions - high intensity

Intensity training is the incorporation of high demand training in short periods of time.  You basically will make a bigger improvement on your body composition, fitness levels and overall appearance – and attain the goals you want – if you focus on shorter workouts, with high intensity.

I do recommend mixing up these short intense sessions to allow your body to recover.  Don’t do them every session.  But the facts are that an intense workout raises afterburn (fat burning capability – burning calories at a higher rate during recovery).

This type of workout is the way you need to be training if you want those results.

NUMBER 2:  You Need To Weight Train.

It is still prominant in today’s society to hear people mention ‘toning’ or ‘long form cardio’ sessions as their staple fitness structure.  The fact remains and always has that to see change and results in your body every person must be incorporating weight training or resistance training.

The goal of weight training is not to build huge muscle but maintain our lean muscle mass.  Because lean muscle burns calories better than anything else you can do.

As a person ages muscle will diminish, so weight training is not just a young persons game – it is essential for everyone.

The reality is that women will NOT get big and bulky, men will not find its just that young persons pasttime and every person will shift their body into the zone where calories are burnt at optimal levels, lean and toned muscles will be structured and their body will perform as nature intended.

Again, other types of exercise are still fine to use but leaving out resistance training is like trying to drive a car with no wheels.

NUMBER 3:  Nutrition AFTER Your Workout.

I’ve seen many people really get into the swing of worthwhile training.  They challenge themselves, they commit to a sensible program and they begin with an attitude that 9 times out of 10 will lead them to stunning results.  BUT it is all too common to find that a lot of people do not really take seriously the need to replenish and re-fuel their bodies AFTER these new and challenging workouts they are committed to.

You need the best nutrition AFTER your workouts.

Simply put:  we all need to put the right fuel into our system after a workout – within a window of around 30mins to an hour max.

And that ‘fuel’ is a good recovery drink or meal replacement with a mix of protein and importantly CARBOHYDRATES: Don’t think its all about protein at this moment.  You need carbs afterwards to protect the bodies protein from being used.  It also helps create the blood sugar and insulin response that helps move protein to the workout damaged muscle fibers and aid in repair of what you’ve just done to them!

A good recovery drink is absolutely paramount.  You can have a look at this one because it is one of the best – if not the best.

NUMBER 4:  Protein Is Essential In Your Diet.

Carbohydrates and essential fats are important BUT protein is the building block of muscle.  You need to have adequate amounts in your system.  DO not neglect this, especially when you are breaking down that muscle in your intense new workouts, your job is also to supply your body with protein for repair and regeneration of new muscle tissue.

Protein can induce satiety – a feeling of being full – if you have adequate amounts in each meal you consume.  Also dietary protein is actually harder to break down so you interestingly will burn extra calories doing so.  Nice. (that’s a simple explanation – we’ll go into this in detail in an upcoming post).

Protein is King.

Protein does not build muscle, it actually aids in repair due to the damage caused by your workouts.  Also you want protein to assist in the maintenance of your lean muscle especially during fat loss training or dieting when you desperately need to keep the lean muscle and not let it get broken down.

Increase your protein levels with both a good supplement and lean meats, dairy protein and vegetable sources of protein and you’ll allow your muscles to remain protected as your metabolism controls fat loss.

NUMBER 5:  Please, Please, Please Don’t Starve Your Body…

If a person starves themselves, because they assume this is the way to lose weight or fat, they simply put themselves into the territory of firstly only really losing water weight in the initial stages and also facing the reality that once they get back to a ‘sensible’ eating schedule they will almost always gain back that weight 100% – and sometimes they’ll gain back more.

‘Starvation mode’ is not a method any person should consider or employ.

To lose weight consistently and safely and keep it off a person needs to elevate their metabolism with proven exercise whilst maintaining a balanced, consistent diet that involves regular eating, a control of the amount of carbs eaten after 2-3pm in the day and a serious commitment to never starving or forcing the body into yo-yo eating schedules.

Never Go Down The 'Starvation Road'. Ever

Consistency both in training and diet is key.  Starvation is for uneducated people who will face more frustration after an initial ‘suprise’ weight loss – that is only that water weight loss.  This road is not one you want to travel.  Period.

Do it right and you’ll be on the road to being fit for life.

*Ladies Only Fat Loss Advice- get that flat toned healthy midsection fast…

If you follow these 7 rules, you will lose belly fat, simply because your entire body will be burning fat at all times.

There are 7 Fundamentals for women to lose fat and transform their bodies - Callie tells you all 7...

Read each one, its not complicated – its proven and it is easier than you think.  This is your simple road-map to real results and a fat loss, lean muscle, tight hips and firm body COMBINATION!

1. Strength Training- the BEST way to change your body composition and boost your metabolism so that your body is a fat burning machine, burning fat optimally at all times.

2. Interval conditioning- skip the boring, slow cardio and rev up your metabolism and fat burning capabilities with interval work such as sprints or jumping rope. This type of training creates a metabolic effect that will allow you burn calories at the workout rate for up to 36 hours post workout.

3. Eat breakfast. Skipping breakfast slows the metabolic process down and you will not burn calories at rest as quickly as you should. It can also lead to over eating later in the day. Have a combination of complex carbs and protein and you will feel energized and full.

4. Drink plenty of water. Figure out your body weight (pounds) and drink 1/2 of that in ounces. Staying hydrated keeps your metabolism going and also helps prevent fluid retention.

5. Perform multi-joint movements when strength training. Squats, lunges, pull ups, push ups, and Kettlebell movements are the best for fat loss. You will rev up your metabolism, develop lean and toned muscles, and burn a ton of calories both during and after the training session. Avoid machines and isolated movements if you want to kick that extra belly fat (especially around the middle).

6. Don’t obsess over the scale. Weigh yourself once a week if you have to. Otherwise, just stay away. Focus on your physique, how your clothes feel, and your body composition. Get your body fat percentage tested every 6 weeks if possible. This will ensure that you are losing the right kind of weight. The scale cannot tell the difference.

7. Eat every 3-4 hours. If you starve yourself and restrict calories, your body automatically slows down and you will not efficiently burn fat. Fuel the fire (your metabolism) every several hours with quality foods such as fruits, veggies, lean protein, low fat dairy and healthy fats including nuts and avocados.

Losing body fat (in most cases, belly fat) is a complete process. You must strength train, eat properly and at the right times, perform high intensity interval conditioning, and drink plenty of water. If any of these pieces of the puzzle are lacking, you progress will suffer.
You cannot lose fat in just one spot, but for many women the excess fat lies around the middle of the body. If your body becomes efficient at burning calories while you are NOT working out, you will see drastic changes in your overall composition. Follow these 7 tips and remember that it’s a long term process, not a quick fix. Anyone can lose a few pounds in a week, but to create an efficient fat burning body, you must get in the trenches and do the work.

(*Note from Tris – Callie, SUPERB concise informative post – people, I hope you take these on board as they are the fundamentals – brilliant!)

Ladies Only Fat Loss Advice Here! – Get Flat Toned Tummy Muscles & The Body Makeover You Dream Of – Female Weight Loss Advice Right Here!

For most people the need to burn body fat is one of the highest on a list of desires when they start a fitness program.

Whether it is for the guys wanting to create a more ripped and cut physique or maybe the women who want to drop pounds and show off lean curvacious hips and thighs.

The important thing to remember is that burning excess body fat need not be a hassle or a pain, or something people face wondering if in fact they actually can.

The answer to doing this is a simple one – assuming you are dedicated to your workouts and of course controlling your diet and your caloric intake.

So lets assume you are on top of your diet, you have a regime in place that allows you ‘x’ amount of calories per day and now you just need a workout or a system that is going to blast off those excess calories.

Many people will do a certain workout, a certain type of exercising and follow it for a period of weeks – maybe training 3 days a week etc.  This is good, no knocking anyone who is actually getting in their workouts – I respect anyone who is committed.

However, the one thing I put my clients and customers on is a plan that invloves one concept to base their entire workouts around.

And that concept is True Training Variety.

properly burning fat will show muscles you never thought you had...

Simply put the best results I see in my 15+ years as a fitness pro have come from people who are constantly challenging their body with new and invigorating workout protocol.  I don’t mean just doing a few weeks of one thing and then switching – no, I mean having a workout that will change up consistently and regularly forcing the body through continual periods of adaptation – and in turn never allowing it to hit the plateau where stagnation sets in.

This is very easy to do and ultimately will give people real results in a much more attractive time span.

In my Maverick Intensity Training Program for total body change, lean muscle growth and unlimited fat loss I created a system that would offer up to four unique protocols during workout programs.  Daily changes to the training would encourage the body to stay in an elevated fat burning state, the muscles would constantly be required to adapt to new stimuli and all in all the boredom level would be destroyed as a person would face continual variety in their programs.

This is the way I see mainstreem fitness moving for a typical person wanting to burn body fat, drop calories and still get a workout in that challenges every area of their body.

I believe in incorporating both resistance weight training and body weight training as well as different timing protocols. Ultimately a program or workout system structured with True Training Variety is going to take any person – man or woman – to the next level of results based training AND importantly it will create fat burning increases in their bodies that will excite them to continue along this path in traininig.

Oh, and I also like to mention that I prefer workouts that are intense, rapid and done within an hour max – you don’t need to be in a gym for hours on end for the purpose of body transformation and ultimate fat loss.

Women need to work out with progressive and challenging workout protocols to easily begin burning stubborn tummy fat

We’re all busy and my techiniques and the new fitness concepts beginning to hit mainstream fitness are all sensibly designed to save time but ramp up results.

Check out True Training Variety For Fat Loss & Lean Muscle Here At Maverick Intensity Training – I know you’ll be glad you did.

Until next time,

Cheers!
Tristan

Ladies Only Fat Loss Advice Here! Tone Up For Summer & Beyond With A sexy Tight Flat Tummy & More!

Ok.  There is obviously major hype right now about the ‘Twilight’ Movies.  Honestly, its not my thing.  BUT I know many family and friends who love it.  And importantly the look of a man who has added 30 pounds of muscle…no matter his age.

On Set Training With Taylor Lautner...

Taylor Lautner deserves congratulations...

For today’s post I thought we’d discuss how a 17 yr old gains around 30 pounds of lean muscle.  I smile as I started my lifting at the age of 17 – a few years ago now!

Obviously its fair to say that amounts of muscle gained will vary.  A guy in his 30′s and 40′s will gain differently to a younger guy like Taylor.  But the interesting thing to point out is the change in training stimulus that allowed – or assisted- in this impressive gain.

Typically us guys will preach all day long about the need for consistent resistance training – our ‘mantra’, with variables changed up like weight, reps, speed and volume.  Fair enough, it does not change.

But what is important to address here is the change of training ‘type’ incorporated to stimulate muscle growth.

In looking at the training regime Taylor Lautner did, and researching this discussion on the web, we can see a selection of specifics his trainer incorporated.

Obviously the first – Lift heavy weights. This is one we all know and use.  With progressive changes in variables.  To stimulate consistent response and growth.

Taylor Lautner Six Pack Abs - A nice side effect of correct training

How about this – Extended Time Under Tension. This is a great one.  We will all benefit from changes in our routine or workout that force us to not just stick to the typical speed of a rep, but increase our muscles’ time under tension from the usual 3 seconds exertion – 2 seconds eccentric etc – to a varied approach – try a session of less reps but TUT (time under tension) of 20-80 seconds.  Now that right there is challenging the muscles.  I recommend and use this approach once every couple of weeks.  Nice way to break up the workout variables.

Workout Change. Now this is a point I really take note on.  When I first started training I followed a workout program for 12 weeks (mail order special!) and saw great gains, but during times when I’ve got stuck (And I have) doing too much of the same stimulating training I can tell I’m not moving forward with muscle gain

I listen to my body and when I feel a need to change I do, but on a more consistent basis I change up the TYPE of workouts.

For example – after this is posted I’m off to do a full-on Intensity Circuit with a mix of body weight and resistance metabolic exercises in circuit fashion.  Honestly, I never used to consider this worthwhile when I was younger but in my first meetings with serious trainers in the gyms I trained at as a 17 year old I always recall the time I stepped away from the heavy weights and added a little workout spice to my program.  It absolutely affected my gains – In a major positive way.  My body and the bodies of my clients over the years have reacted superbly from complete workout change up – particularly the guys (and girls) wanting increased muscle.  So definitely do not neglect slamming your body through a HIIT or Metabolic resistance circuit to ‘shake things up’ – muscle growth will follow.

Stop that Bloody Cardio! – You know I ‘m not a fan of long form cardio.  I even have days where my HIIT pisses me off.  So here’s another option.  Grab a weight you can lift relatively easily – choose 3-6 ‘compound’ exercises (i.e. DB thrusters, Renegade Rows, DB lunges, DB Push Press etc) and perform 20 seconds of one – 15 seconds rest – 20 secs of the next… and so on.  DO 2-3 circuits of this with 2 mins rest between circuits.  That right there is your new cardio!  Nice.  No more long boring sessions.  You’ll hear me go on and on about this…

When all is said and done we can see that Taylor Lautner and his trainer did an amazing job.  Its not a bad thing to give credit where credit is due and 30 pounds gained is a great achievement.

I can tell all of you reading that these sort of gains are not exclusive to millionaire hollywood actors, they are a reality for anyone who wants them.

Taylor Lautner - more mass - 30 Pounds of Muscle to be precise! - credit to ya!

Simply:

Change up your workout!  Yeah – really!

Change up your variables – set count, rep count, time under tension TUT, grip position, compound and isolation…etc

Add new and challenging circuit  sessions

Stop long form cardio

Eat more protein than you are currently and add a protein supplement also!

Use creatine (no loading phases please!)

Rest more than usual

Take a week off every 8 weeks

There’s more but these fundamentals will have you breaking plateaus and transforming your gains like a Taylor Lautner’.  But only even bigger!

*Changing up your workouts is now going to be the consistent variable of your fitness and muscle gaining future.  This factor will NOT change, stagnation is over for you and your routines.

_____________________

*Try this workout for bigger arms – the ultimate tricep and bicep mass workout here….

*Try this elite conditioning circuit workout to enhance lean muscle stimulation – and burn stubborn belly fat….

*The NEw 300 workout for six pack abs and lean mass stimulation….PART 2 here also…

This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

*Try this: A fat Loss Workout For A Friend – A Beginner Fat Loss Workout You Can Try

*The home of body transformation and fat loss advice

*Ladies Only Fat Loss Advice Here! How To Lose Fat And Get A Flat Tummy FAST.