Fastest Short Cut to Fat Loss

Okay, be warned, this is a long blog post.  I usually don’t type out this much, but this is great information that could be what catapults you to unstoppable fat loss success.

Over the past couple of weeks I’ve had the chance to speak with several of my clients about their fitness and fat loss goals.

Some are very close to realizing their goals.  They’ve increased their muscle tone, their fitness level, they’ve had to buy new smaller clothes (4 clients dropped a combined 7 dress sizes in the last month), and they just need to get rid of a few more pounds to get to where they wanted to when their journey began.

Some are still far away from their goals.  Before they spoke with me in depth about their current situation and how they could change their lifestyle to make it better, they were struggling to develop a plan that guaranteed success.

But now every one of those clients I spoke with has a better plan in place and a better understanding of what they need to do to get the results they are after.

For some if took just tweaking 1 to 2 little things that helped them get over a short term plateau.  From there they instantly got the result they were looking for and are saying goodbye to those stubborn pounds forever with their new better plan.

For others it took blowing up their current situation, which was no where close to being right for burning pounds of body fat, and installing a week-by-week plan to help them put together the building blocks for a permanent lifestyle change and better fat loss.

The point of this email is to remind you that I wake up everyday on fire and ready to help all of my clients get awesome results.

Just like I am in the corner of all those clients I mentioned, I’m in your corner too.

I want to make sure that you understand what is required of you to get the results you are after.

I want to make sure that the information I give to you makes sense and that you know how to apply it to your lifestyle.

I’ve come up with a simple and quick checklist below to help gauge where you are at in your fitness and fat loss results getting journey.  I’ve put together every one of the necessary changes that MUST be in place for fat loss results.

There are no ifs, ands, or buts about it.  There are no other shortcuts that will guarantee your success.

In 2013, I will begin my 10th year as a fitness professional.

I’ve worked with over 500 clients seeking fat loss and I’m reassured each year by the clients who do get great results that these items on the checklist are the ONLY strategies that burn fat, increase strength, improve muscle tone, and have you staring in the mirror at someone who made that commitment and made those sacrifices to earn that better body reflecting back at them.

The more of these areas you have checked off the better path you are on and the closer you are to realizing your fitness and fat loss goals.

Be brutally honest with yourself with each one of these areas.  Don’t give yourself a check for sort of doing an area or you did it once and haven’t since but plan to in the future.

You don’t get results by way of good intentions.  You get them by doing what it takes.

 

Fitness and Fat Loss Checklist

Nutrition:

______ I consistently eat 5-6 small meals per day using my hand as my portions guide.

______ I eat a lean protein with each meal (chicken, turkey, protein shake, etc.)

______ I use the caloric staggering method to adjust my carbohydrates each week for better fat

burning.

______ I eat a small portion of healthy fat with meals NOT including starch or fruit carbs.

______ I eat veggies with 3-5 meals each day.

______ I use a protein ONLY shake or a meal replacement shake appropriately whenever I can’t

eat a real food meal.

______ I have a cheat day once per week on the same day each week to help re-boost fat

burning hormones.

Strength Training:

______ I consistently engage in strength training 2-3 days per week with or without my trainer.

______ I am challenge myself to perform at my maximum during each workout.

______ After each workout or each week I feel a sense of accomplishment, knowing I am getting

better.

Cardio Training:

______ I consistently engage in cardio training a minimum of 6 days per week.

______ I use fat burning intervals and/or cardio challenges on my cardio ONLY training days for

approximately 30 minutes.

______ I use moderate intensity cardio, fat burning intervals, and/or cardio challenges as my

cardio work for 15 – 20 minutes after my strength training workouts.

 

If you have not set up your free 30-minute phone call with me yet, then now is the time.  Don’t delay getting results.

I want to give you the exact blueprint you need to drop unwanted pounds every week.

I’m not going to lie and say it is easy because it is not, but when you have the right strategy in place you won’t get frustrated about not seeing results.

Getting to your goals shouldn’t be a matter of “if” but “when.”  Get there as fast, as safe, and as permanently as possible.

 

Committed to your success,

 

William

 

501-859-3824 or William@TrainwithWilliam.com to set up your phone call appointment.

Cinco de Mayo Workout

Hey TGIF! (Except for the cold weather)

Instead of the usual Foodie Friday recipe that I usually send out each week, I thought I would send you something you can use to help burn off some extra calories this weekend.

Looks like the cold, wet weather may be keeping you indoors.  No problem.

You can do this workout anywhere, plus you might need to work off the chips, salsa and drinks, if you’re celebrating Cinco de Mayo.

Just print and go…

Cinco de Mayo Workout

Burn More Calories with These Workouts Than You Did All Last Week

I’ve never been big on cardio.

Use to the only time I did cardio was when I played full court basketball.  Guess I need to chase a bouncing ball with nine other dudes for an hour to feel like I was actually doing something good for myself.

So, much like you, I have to rely on the old style of cardio (treadmill, elliptical, etc.) for my workouts to burn extra calories.

Fortunately, over years I’ve discovered secret ways to not only burn a ton of fat both during and after each workout, but to take out any boredom while doing the workout.

Try these three fat incinerating workouts…

Climbing the Ladder Cardio – Do this from the start.  Raise the resistance/speed every two to three minutes until you raise the intensity five times (10-15 minutes is one round) and then take it back down to the start and go again until you finish two to three rounds worth.  The toughest point should be those last two to three minutes before going back down to the starting point.  Best thing about this style is the warm up is built in and you can do it on any cardio machine.

The Lazy Man’s (or Woman’s) Cardio – This is by far my favorite style of cardio workout to do on a treadmill (or outside).  After a short warm up, crank the treadmill up to the speed and incline you feel is going to really challenge you just  short of flying off the back and get ready to sprint your @$$ off!  Jump on using the aid of the handle bar and run for 15 to 30 seconds (your choice) and then jump back off to straddling the belt.  Then just stand and rest (the lazy part) for the same amount of time you just ran.  Here you get to have absolute rest before hopping back on and running again.

Blended Cardio – Sometimes you just feel like doing both strength training and cardio at the same time. Here’s how…after a brief warm up, do 1-2 minutes of intense cardio, get off the machine, and perform an exercise (push ups, squats, crunches, etc.) for reps or time and then jump back on.  Keep switching back and forth changing exercises each time until you finish your workout.

Bam!  Three cool ways to fire up your metabolism to burn more fat and get better results.

Want Beach Ready Abs? (9 Simple Steps Inside)

Hey, what’s up!

Despite the kind of weather we’ve had lately summer is right up our alley way and you know what comes with summer weather, right?

Less clothes and more skin!

So no matter if you just want to finally flatten out that tummy or go all out and sport a swimsuit or six-pack at the beach you need these 9 tips…

Reduce Sodium – I probably don’t have to tell you that salt causes water retention.  Puffy skin from water sitting between the muscle and skin will not make your abs pop or any other area of your body for that matter.  Two rules of thumb here: Take the time to look at the sodium content of your foods and don’t add salt to any foods.

Load Up on Fiber – Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple. High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging fat loss.  Another great thing fiber does for you is that it pulls out excess fat in your digestive tract to help smooth things out from the inside.  Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

Eat Lots of Protein – Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that slim waistline.  Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to washboard abs.  Some of the best sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

Stop Eating Sugar – If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer.  I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.  Yes, sugar tastes good, but indulging in it causes your body to store layers of fat.  Enjoy fresh fruit, rather than refined sugar.  Stop eating sugar even on your cheat days until you get results.  Once you stop eating sugar your body will no longer crave it, so you’re basically knocking out two birds with one stone.

Easy on the Grains – I’m not saying leave whole grains out completely, but do keep an eye on how much you’re eating.  Whole grains can stick to you a little easier than other foods when you over consume, if you catch my drift.  Since we’re talking about getting a lean mid-section I think it is a perfect time for you to learn to love grain-free meals that center around lean meats, fruits and vegetables.

Do Sprints or Intervals – This is one I can’t say enough about but I don’t want to make this email a mile long.  High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints or interval training into your cardio routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.  Run 30-60 second sprints in between walking or slower periods of movement to really kick your fat burning mechanism into high gear.

Drink Lots of Water – This is another tip that I can’t say enough about when it comes to anything dealing with getting lean.  Simply put…the more water in the more water out.  Want to get rid of that bloated feeling that comes along from time to time?  Keep hydrating yourself constantly, especially with the hotter months coming.

Don’t Skip Workouts – Whatever you do don’t miss your workouts, strength or aerobic training!  This is one of your major components to dropping unwanted pounds and making your abs visible.  Even if you only have 10 minutes to do cardio, DO IT and MAKE IT HARD!

Buy a Swimsuit for Motivation – It is one thing for me to motivate you, but it is quite another to have great motivation staring you in the eye every single day.  For the ladies, I suggest you buy that swimsuit a couple of sizes smaller than where you are currently at and then hang it up in your closet or bathroom for you to look at many times a day.  Heck, take a picture of it and put it in your car or purse and that will make you eat right and workout consistently until it looks perfect.  This tactic works well for skinny jeans too.  For the guys, take a picture of yourself without a shirt on.  That should be enough motivation to burn that spare tire off and not let it see the beach this summer.

That is it for now, but I do plan on expanding on this topic later in the week so stay tuned and get to work!

I’m talking about nutrition and working out and stuff, not your actual job.  Talk to your boss about that.  I’m just your fitness expert. 🙂

 

Committed to your results,

William

5 Workout Myths That Keep You Fat

There are plenty of exercise misconceptions out in the world, some of which may still creep into your mind (even though you have me on your side) and hold you back from your best body.

Do the following 5 exercise myths sound familiar?  This may be exactly what you need to hear.

1) Exercising anytime on an empty stomach will burn more calories.

Doing cardio on any empty stomach? YES!  Doing strength training on an empty stomach?  NO WAY JOSE!

The theory that most people believe is that if there’s no fuel in your body to burn then you’ll end up burning fat, but research has proven otherwise.  When you strength train, instead of pulling the energy from stored fat, your body will look to energy in your bloodstream and muscle stores.  Basically, your body needs carbohydrates for muscle contraction, not fat.  Further drawbacks to strength training on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious meal/snack about 30 to 90 minutes before you exercise.  If you strength train first thing in the morning then go for a small yogurt or small piece of fruit as little as 15 minutes before exercising (depending on your individual digestion time) to help fuel that workout.

2) Cardio is more effective for fat loss than strength training. 

A lot of women fall for this one.  Perhaps you know a friend or co-worker who swears by this.  For some reason people seem to fall in love with running on a treadmill or pedaling the elliptical to death than lift weights.  Sorry, but cardio alone is never as effective as a routine that also includes strength training.  I know I’m preaching to the choir here because you are a client of mine.

But just pass along this tip to those around you who think cardio is more effective for fat loss.  Strength training is essential for building lean muscle tissue, which increases your metabolism and decreases your body fat.  Enough said.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by thinking that they can eat junk and get away with it.  Even if you exercise daily at an intense rate, what you eat still matters, A LOT!  To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating.  This can be a fattening combo.

For best results, maintain a portion controlled nutrition plan filled with fresh, wholesome ingredients.  No one ever ends up overweight eating healthy foods.

4) For optimal fat burning, exercise longer at a low intensity. 

Wouldn’t it be nice if this one were true?  That instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat.  Umm, usually if something sounds too good to be true that’s because it is too good to be true.

Intensity matters when it comes to getting great results, so always challenge yourself.

5) Unless you exercise for 30 minutes or more, anything less is a waste of time. 

I’ve had some past clients who had the mindset of, “if I don’t have at least 30 minutes to do cardio I might as well not do any,” and so they wouldn’t.  They couldn’t have been more wrong on that one.  Research continues to prove that any exercise is better than zero exercise.  In fact, the less time you have to devote to that particular workout the more intense you should make it.

Only got 15 minutes?  You better make it as fast and powerful a 15-minute workout as you can.  Your whole body better be on fire!  Okay, not literally, but you get my point.  Make it tough!

I’ll leave you with these points…

– Be Consistent: Exercise at least 5 times each week for continuous improved results.

– Be Challenged: Always keep your effort intense.

– Be Patient: Getting true fitness results takes time, but the results will stick around.

– Be Excited: Raise your energy and look forward to working out, like it’s oxygen.

Committed to your fitness success,

William