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.

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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.

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Fitness Success Begins In Your Mind...

To bring in the new year I wanted to write a post that would help you get in the right frame of mind to begin 2010 the right way.  And in turn put yourself on a guaranteed path to the results you want and the results you are fully capable of in your fitness / fat loss / lean muscle / conditioning endeavours.

There are going to be a lot of new and exciting exercises, workouts, programs and theories exploding into our fitness world this year.

At no time in the past has fitness been such a widespread internet hot-topic and point of interest.

And along with this ever growing ‘lifestyle market’ the inevitable flood of junk ideas, workouts, diets and gadgets will spread around like wildfire.

As you know, I’m only into proven fundamentals.  Of course some new ideas are refreshing and add value to the industry, but when all is said and done you can take to the bank the proven systems and rules of successful fitness training and I cover them in this website and my programs, workouts, books and training sessions with clients both in my hometown / fitness classes and with my cleints and friends and subscribers online.

So you know you’re in the right place for proven. factual fitness advice and help.  And alongside thisI decided that I’d like to share with you something that is not really a new fitness system, or a workout, or new exercise theory but in fact something that will pertain to all those and in fact be even more important:

I put together 5 tips that will provide your foundation for fitness success as we go into 2010.  This all begins with your ‘head’ and getting things together ‘up there’.

No, its not all ‘mind stuff’ or ‘mumbo-jumbo’ but very simple and proven advice that will allow you to prepare correctly both mentally and physically.  Because if you don’t have a goal, a desire, a solid picture of what you want and how you will achieve it mapped out in your mind first then I can almost guarantee that procrastination and boredom will set in quick and any end goals you hoped for in 2010 – not just fitness but almost any other goals -  will remain unattained, only ready to be dusted off in hope next New Year.

We all need a plan of action…

And that plan of action will be our mental road map to full continued success in our fitness goals.

So below are The Five Maverick Fitness Coach Tips for 2010 that will put you mentally on a level above everyone else who simply sets a goal of ‘fat loss’ or six pack abs in a few months’ – yet never believes, plans, expects or targets what they need to do to get these very attainable goals.

I want you to stay on the path to your fitness ambitions.  Because anyone can achieve their own personal goals, they just need to understand these 5 before everything else:

1) FOCUS:

I promise millions of people will begin 2010 with the loftiest dreams and believe for a few weeks (or less) that they are serious about them.  Well they are at first, but soon it becomes easy to drift off track and let life get in the way.  This is where real focus takes control and obliterates distraction.  I have my clients right down 3 month goals as well as weekly and daily goals on a small notebook, be it to get ‘x’ amount of workouts in, or do a particular project etc…by following this easy focus planning they are amazed not only with how much they actually get done each day/week or month but how easy it is to stay on track for the bigger goals by keeping themselves focused on each task that is needed to be completed.
Honestly, all you need is a notebook and a few minutes each day – no biggy, just check off the list each time a taks is done (it can be small or large) and you will see differences in your focus and achievements within days – I promise.

2)ACCOUNTABILITY:

Following on from above.  In that little notebook or outlook/entourage etc you will be able to see clearly when you’ve done something and checked it off (and enjoyed the satisfaction of that) and also see clearly what still needs to be done. If a person procrastinates, they’ll have full record of this.  And in time they’ll quickly see the constant reminder to hold themselves accountable for doing what they set out to do.  I like the feeling of being in control of my tasks, but also feeling acocuntable by seeing what I’ve set myself to do, but not yet completed.  It makes me get stuff done that I know I’d normally in the past simply put off and then likely forget. We owe it to ourselves to give 110% to our lives each day…I mean, why not?  It only benefiting us by doing so….

3) FOLLOW POSITIVITY & SUCCESS:

The biggest thing you owe yourself is a real chance to get what you deserve.  You are well capable of getting in shape, losing fat, getting more muscle and so on…that’s actually not the hard part.  The hard parts are staying focused as we just discussed, but also following positive and successful role models or guides who make you feel like your goals are both absolutely attainable as well as a fair right for you to expect.  You see people who are happy in their own lives will be only too happy to see you do well and succeed.  You MUST not allow weak people to cloud your judgement of what you want and what you can achieve.  I suggest elimintating or decreasing the time around negative people.  You’ll typically find those who dont support you or your efforts are the ones who are scared you’ll change and not be easy to relate to once you have your new life or new dream body etc etc.  This is their problem, not yours.  Weak people will hold you down and pat you on the back when you fail.  Strong people will pull you up, expect you to achieve and not let you lose sight of goals.  Once all is said and done you’ll be a stronger, more confidant person when your exicting goals are acheived and then be more comfortable around the people who find your new success or happiness hard to take.

You have a chocie to either rise up and get what’s yours or allow certain people to stop you achieving.  Surround yourself with good friends, supportive colleagues, trainers who ‘get it’ and follow workouts and programs that give real results.  The success at the end of the tunnel really is worth it, not just in the new body you get but also in the new confidence that brings you into a new world where only positive people and experiences exist and negativity is something that you do not allow to alter your dreams.

4) UNDERSTAND THE EASE OF ALL THIS…

Now don’t get me wrong.  I never advocate getting something for nothing.  In fitness you are going to need to work hard.  That’s a given.  But the truth is that if you understand this, you’re over the first and biggest hurdle.  From here on out, once you’ve committed to do this you need to know that the road maps you follow WILL take you to an end goal – your dream.  It is easy, if you can decide to commit, stay focused and keep track of your efforts and results, whilst surrounding yourself with people who want to see you do well.  Once you have that in place then you only have to keep going to reach that end goal.  Period.  But the ease really comes from you going into it with the right mindset and knowing that you are going to need to give 110% but trusting in the knowledge that the results and satisfaction will be worth it beyond measure!

Just don’t think this is all going to be a hassle or a chore or wonder ‘IF’ you’ll get good results – NO – that’s the wrong mindset.  If you can commit and focus to do anything in life them you can certainly stay on the path to your dreams.  The first step is always the hardest.  (check out the fitness inspiration section for some positive reinforcement) – Know you can do this because you really can.

5) EXPECT SUCCESS:

Lastly – no.5  Expect success. This is really the most important.  I mentioned about understanding the ease of achieving your dreams and how once you commit and focus and take the first step you are well on the way to whatever you want.  Too many people don’t even have the heart to begin, even though they want to!  But the final piece of the success jigsaw is the EXPECT the results you want.

In reality would anyone really do anything if they thought it was a total waste of time?  No! of course not, but in the fitness field I see so many people who actually have doubt.  To an extent this is understandable but only at first.  Because if you plan correct, get your head right and focus and follow proven paths then you are as good as guaranteeing your results as long as you stick to the plan.

I tell all my clients that the time is going to pass anyway.  From the moment you start to the particular moment you’ve set as an end goal, this time WILL pass. When you begin with a clear head, an expectation of results and with positive role models around you then its all going to come together nicely.  In three months, or by that wedding day, or by the first day of summer you can be all you want to be and have the body you want.  BUT you need to expect it.

The effort and time you put in following proven systems is going to pay off – Isn’t it?  of course it is.  That the luxury of effort and planning.  You are putting yourself onto a path that leads somewhere,its not a journey for the sake of it.  In fitness terms you want an end goal and it is absolutely attainable.  You just need to know that and expect your results.  I promise you’ll get them if you focus, hold yourself accountable, follow positive role models and programs, understand its not rocket science…and most of all…Expect Success.

Looking forward to helping you achieve the body of your dreams and the life that you’ve always wanted…

Peace to you and yours, Happy 2010. 

***Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…

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.

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elite training begins NOW!

The Death Finally Of Cardio & Old Style Conditioning

Ok, we could define elite conditioning training as many things from an athlete aiming to complete a marathon and training accordingly to a ‘regular person’ wanting to challenge themselves with a new fitness protocol to move them out of a comfort zone.

This last definition is what I feel the future of real elite conditioning and fitness training should be.  Today people are challenging themselves more than ever.  Ok, we are not all going to be elite olympic marathon runners but the exciting thing changing in the fitness world is that of more and more people seeing the possibilities in front of them that will offer variety, challenge and a level of personal results that  have not been so accessible before.

Training Is Now Challenging Any Person To Test Their Boundaries

Today people want variety in their fitness. I agree, as a trainer, there will always be people who look at their fitness regime as one that requires they get into their gym 2-3 days a week after work and they are perfectly happy following their trainers program that may have them in front of the cardio tv sets on their treadmill and then on to a nice run through the machines etc.  Thats fair enough and not bad at all – not optimal – but not bad.  and congratulations to anyone who gets into the gym in the first place!

But what I’m alluding to here is the growing number of people who know they are capable of so much more and capable of levels of training and stimulating fitness protocols that they are searching out the new breed of fitness training.  Its out there, trust me, and new forms are popping up daily.

Certainly the old guard like weight training, cardio (though not long form cardio please! – read HIIT), circuit training etc are still great, but now the HYBRID forms of training are starting to take over.  Look at cross-fit for a perfect example of the shift in training protocol.

You could say its a return to old school principles and in a way it is, yes.  But its all wrapped up in a new challenging ideology that numerous forms of training can be blended together to offer an elite level workout that any person can succeed in with the right determination and faith in their ability to do this type of training.

A Person Should Continually Challenge Themselves - They'll Be Surprised

All in all I’ll sign of here saying that a person today understands that they can really challenge their bodies and there are tools and systems available to prove people right.

For too long people have only really known or been schooled in the idea of going to the gym, doing the few different exercises sandwiched between some cardio for good measure….

But the shift from the smart people who began moving into properly structured group training classes and circuits is giving way to more and more people realizing that anyone can attempt and succeed in the new breed of fitness training systems coming up….

And in turn really test the boundaries of any persons true fitness potential!

Change It Up To Guarantee The Best Results of Your Life...

more on this coming soon…

Until then try these links to Man Versus Fitness:

*Push Up Challenge Workout For Great Conditioning….

*The Truth About Six Pack Abs Results And Workouts…

*How to get six pack abs with the right workouts…

*Ladies Only Fat Loss Advice Here! Lose Stubborn Tummy Fat Right Now.

3 piece jigsaw to six pack abs

A lot of clients I train assume that when we begin structuring our fitness programs that they’ll simply be doing some crunches or sit-ups as their abdominal workout.

That is not the case and in our workouts that could not be further from reality.

What I have all my clients do is a workout for abs & their core that incorporate a three sided approach – or what would be deemed a three piece jigsaw.  They will work lower abs, upper abs and their obliques(sides).  There is no other way to create the complete package and get structured results.  And the order of these three training targets is typically set at doing lower abs, then uppers with obliques added in between or at the end.  (this is another topic I’ll discuss in another post)

You see, sit ups and crunches only work the upper abs (I don’t really think you need to be doing sit-ups ever by the way) but for the complete package you need to work your lower abdominals to create that tight and strong waist as well as train your oblique muscles to enhance torsional flexibility and strength and see the rippled muscles in this area of the midsection.  The uppers are only a third of the  equation.

When you see the models and fitness pros with great midsections that is not from doing solely crunches.  It is because of a complete abdominal 3 sided training approach.

I’ll stress here that I also include a lot of core conditioning and lower back structuring in my programs designed for getting six pack abs and burning belly fat, but in terms of the main exercises concerning the abdominal muscles the three sided approach is always what I  use.

Here is a short list of some of the typical exercises that I use and rotate during ab specific workouts are:

Side open leg oblique crunches

Split frogs

Straight leg alt toe touches

Sky pointers

Leg alternate splits

Swiss ball crunches

Swiss ball roll ins

In & outs

Again, this is just a small selection of what I use with clients in our sessions.

If you train your abdominals correctly and don’t waste time with tired old sit-ups and keep the balance correct between the three sided approach to abs training then results are almost guaranteed if you are on top of your diet and incorporating the movements that will burn the most body fat.

I’ll also mention that this 3 piece jigsaw to abdominal training can also be incorporated during the ‘full body workouts’ that are essential and well advised for real success in getting six pack abs.  I’ll cover that in a new post  so you understand not only why full body workouts with full body exercises / compound body weight exercise is essential but also a description of exercises I like and a few workouts you can try.

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*A push up challenge workout video…

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You Can't Get new Growth With Stale Programs...

When I first got into fitness at 17 years old, my passion was body building.  Plain and simple.  I had previously been heavily into football (soccer) and other team sports requiring intense cardio capabilities.  But as my interest in bodybuilding exploded I immediately wanted to know why some guys built muscle and a lot didn’t.  I was 17 years old and open to learning from anyone…

Obviously we know genetics play there role, but this is not about genetics.  This is about changing up your training to illicit maximum response from your muscles.  Again, we know a change is needed- we all change reps, sets, weights etc etc.

However the change I’m talking about is one that is becoming ever more common and popular amongst the people training for new muscle and impressive physical appearance.

That change and the weapon to insert into your routine is ‘protocol change-up’.

I’ve been lucky enough to train alongside some of the smartest bodybuilders and muscle trainees in many different countries and the one thing 99% (the other 1% relied on ‘the juice’:) of them explained was their desire to completely take time off of serious heavy weights and insert high intensity circuit and body weight routines into their schedules – THEN they come back to the weights.

This is not something especially new but it does suprise me just how many people stay stuck in the same routine and mindlessly continue down one path of training.

Now there’s a time and a place for this change up, but the important thing is to do it!

Some of the biggest guys I know routinely throw in sessions of tabata training, M.I.T. Workouts, cross-fit and other full body ass-kick training.  The benefit of total body muscular stimulation as well as challenging your kinetic chain with diverse training is of such high benefit to stimulating new muscle growth its surprising more people don’t do it.

I’m going to go over a selection of other protocols that I’ve had clients and friends inserting into their regimes to stimulate stubborn muscle fibers and blast through plateaus in coming posts.  But to briefly conclude it seems that most smart bodybuilders and those looking to fire up their muscle gaining potential know the benefits of hitting their body from numerous angles with diverse training to keep it guessing and increasing its demand for much needed muscle.

___________

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