ClimbFIT @ ROCKVENTURES.

Here is the link for the details of tonight's workout @ Rock Ventures for ClimbFIT High Intensity Intervals Training.

Workout Specifics:  CLIMBFIT PLAN

Hope to see you there?!

What is Metabolism anyways?

What is Metabolism anyways?

Your metabolism is made up of several key features.  Here are the 3 stars for the motion picture of your life, where the energy comes from....

Main Player role     - RESTING METABOLIC RATE (RMR)

Your RMR accounts for 60% of your daily energy expenditure.  Most of the calories you burn are for daily functions such as building and repairing tissue and supplying organs with energy to function.

How to improve? See both Main Sub & Rookie Roles as improvements with them directly impact a positive improvement with RMR.

Main Sub role     - PHYSICAL ACTIVITY (PA)

Made up of all activity you perform about the level of lying quietly and resting.  Not just workouts, but how active you are throughout the day.  Accounts for 10-30% of your daily energy expenditure (depending on the INTENSITY & Total Volume of PA).

How to improve?  Diversity is the key with the 5 components of Health-Related Fitness.  See this Link for more details:   PA Equations for Metabolism
The idea is combination movements that require more muscles to perform and which in turn can create higher intensity workouts.  When working with combining more then one component of fitness in an exercise will also yield significant energy expenditures for PA.

Rookie role        -THERMIC EFFECT OF FOOD (TEF)

Related to the process of digestion, breakdown & storage of energy substrates from food.  Can account for almost 10% of your daily energy expenditure

How to improve?  The more frequent a person eats (every 2-3 hours) the more food is driving this role.  The more whole the food the greater the energy required for absorbing, for example seeds & nuts raw (not roasted) or veggies raw demands that vigorous chewing starts digestion and throughout the process more nutrient dense foods will yeild to boost a persons TEF. 

TOP 5 Ways to Lose Weight, WITHOUT a Diet.

Wellness Hero’s Top 5 Easy ways to BURN FAT (AKA lose weight).


Our bodies only want to maintain an ideal weight, a balance in body composition (which is 1 of 5 components of health-related Fitness).  Body composition is made up of Bone, Organs, MUSCLE (tissue too) and FAT.  We need it all, an we function optimally when it is in balance.

Here are some of my favorite tips for losing weight without out ever going on a diet. Of course a diet is just what a person consumes over the course of a day, so we are always dieting :)

1. Drink water.

Sounds simple, but let’s be honest: how much water are you currently drinking? If the answer is anything less than clear pee coming out of you, your body is telling you with Yellowish (apple juice) color pee that dehydration has started.  Plus, if you're active, it should be drinking even more than that. So here’s what you need to do: drink lots of water and cut back on things like soda (even diet!), alcohol, and sweetened beverages. You won’t notice a difference, but your body will thank you. How much to drink?  Everyone is different & the answer I have posted previously it worth your time to know, check out that post!  Hydration Basics  & How much to Drink?

2. Load up on vegetables.

You may not be the biggest fan of vegetables, but I promise you can learn to like them. Vegetables fill us up, and they're loaded with fiber, energy, and vitamins. Plus, they're low in calories, meaning you can eat a ton of them without gaining weight. Add vegetables to every meal and you’ll be sure to see a difference.  Raw is the most valuable way to MAX the benefits!

3. Don’t fear the fats.

Fats do not make us fat. In fact, they do quite the opposite. They help us absorb vitamins, give us glowing hair, skin, and nails, and even keep us more satiated, meaning you'll stay fuller longer and be much more satisfied with your meals when you add a little fat. Consider adding things like olive oil, avocado, coconut oil, sunflower seeds, or flax seeds to your next meal. You’ll be surprised at how full you'll feel!

4. Move in a way that you love.

We all know that exercise can contribute to weight loss, but what if you hate it? The key here is to actually move in a way that you enjoy. This way, you'll be more likely to stick to it in the long term. Chances are, you’re not going to want to get up at 5am for a run if you hate running, but if your alarm goes off at 5am for your favorite dance class, I bet you’ll be way more likely to make it there. Remember diversity of exercise or more specifically do things to support each component of fitness:  Muscular Strength & Endurance, Flexibility, & Cardio style movements.

5. Don’t label foods "off limits."

We want what we can’t have, so once you label something off limits or not healthy, it's going to become more appealing. Whenever I used to say I was going to cut bread from my diet, it would be all I could think about for a week until I finally caved and ended up eating an entire loaf because I couldn’t take the torture. Sound familiar?  I LOVE BREAD!

Now that I allow myself bread if I want it, I don’t crave it nearly as much and those intense cravings I once felt have totally disappeared.

So there you have it, 5 simple things you can change about your eating habits today without ever going on a diet. Still struggling with this concept? I want to help you ditch the diets for good so I invite you to contact me for support.  I specialize in POSITIVE BEHAVIOR CHANGE, find out how you can benefit from this simple lifestyle change.

Top 4 ways to Lose Weight!!!!

Top 4 Ways on How to Lose Weight, the BASIC Formula (LWF)....

Every diet (which truly is defined by what a person eats over 24 hrs) has the basic principle of creating a caloric deficiency for the body to lose weight.  If the body burns 3,500 calories (example:  negative 500 calories a day over a week (7 days)) it will consume 1 lb of FAT.  The formula of  creating negative daily calories can be accomplished thousands of ways....

Their is no RIGHT way, but the practices that work for you to create a new way of life.  Documentation (keeping a food log or journal) can be effective, but not to a person who doesn’t document anything well.  Just as is a smart phone app to a person who doesn’t use their phone in that smart way (LOL) might not have the success others who habitually are on those smart devices will.  Always start with existing habits to modify, change slowly and methodically with what you can personally handle, its your life.  

The main reason I am writing this blog is to put out quality info on various topics that relate to a human's health, basically covering the four parts (Physical, mental, emotional, and social).  The focus today is to touch on the physical side, which is the part that most people easily associate with health.   Seeking a wellness professional can be supportive, but everything is always up to you. 

 No matter where your starting point is with your life age or physical condition of the body.  Anything is possible if you believe and can see the change you want to be.   These basic ideas are the first steps to identify healthy habits to build a foundation for a healthy lifestyle.  Through this process of change it will not only be challenging, but educational as well. 

Here is the top 4 ways to start maintaining a healthy lifestyle with your ideal body weight.

1.  How much sleep do you get each night out of seven days?  To maintain an ideal body weight an adult should accomplish at least 7 hours each night.....SLEEP is a vital variable to maintaining & achieving an ideal body weight.

2.  Start a food journal with writing down EVERYTHING (if thats your thing) you eat over 7 days  A specific focus on food consumption (diet is anything a person eats) with looking into how many calories each day, while identifying Protein, Carbs, Fats in grams for each category.    Drink WATER, you cannot consume to much of this!!!!!  Create small changes each week as to not overwhelm yourself with what to do.  The idea is to live and be more conscious of what we are putting into our bodies based on ingredients. 

3. Physical activity is a MUST for everyone.  The idea is to balance your movements into something you enjoy participating in, basically the rule is to enjoy what you are doing.  Specifics like time on task, intensity level, duration and component of fitness are important variables, but keep your movement diverse.  Consistent repetitive motion or same style exercise over and over not only can be boring, but slows down results and the body easily adapts to the same old thing. 

4.  Set a goal that is both reasonable and specific (results can be measured).  Actually write it down and check daily what have you done to accomplish it.  With YOUR goal in your face every day it is a friendly reminder of creating the NEW you through NEW healthy lifestyle choices.  For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

Rochester, NY has WIP and its a HIIT!!!

WIP Training is a HIIT, MEANING, Wellness In the Park + High Intensity Interval Training is becoming a new trend in Rochester, NY...

Meet up for some friendly fitness that is outside (literally) the box style of training, with so many combination movements to count.  The idea is to support your body requirement to perform STRENGTH, CARDIO, ENDURANCE & FLEXIBILITY within YOUR ABILITIES.   No two workouts are the same, so each session is unique to itself just as you are to others.  Be a part of something that will change the paradigm of how to be healthy without having a gym membership. 

Pictures and Videos will be out soon, patients young grasshopper.....

HOW MUCH?????

Your first Week is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own

Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.  Long term options are available for a month of sessions and/or groups of people (4 or more).  Contact Brian Lucchesi your Wellness Hero for more info wellnesshero@gmail.com

WHAT to Bring?????

Water, Towel, Fitness Clothes to move in & YOU!!!!

WHEN???????

MONDAYS (Rain or SHINE & then Snow)

Starting Aug. 12th through WINTER...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

TUESDAYS  (Rain or SHINE & then Snow)

Starting Aug. 13th through WINTER...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Wellness In the Park (WIP) Details of Workouts...

A sample workout from just one of the 4 sessions last week....

Warmup = Full body movements (6 min.)

Workout = Exercise sycrinization of Muscular Strength, Endurance & Cardio combo movements.  Minimal equipment (medicine balls, resistance bands, dumbells, BOSU ball, YOUR BODYWEIGHT (20 min.))

Cool Down = specific static stretches to target major body joints (4 min.)

--------------------------------------------------------------------------------------------------
Wellness In the Park (WIP Training is a HIIT) High Intensity Interval Training   
           
HOW MUCH?????

Your first Week is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own
Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.

WHAT to Bring?????

Water, Towel (laying on, stretching & wipe off sweat), Fitness Clothes to move in.

WHEN???????

Monday’s Starting July 8th through October...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Tuesdays Starting July 9th through October...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM


Questions about WIP training please email Brian your Wellness Hero:  wellnesshero@gmail.com

Details for Wellness in the Park

Be A Wellness Hero...with Wellness in the Park presented by Fitness 4 Life.

What is Wellness in the Park?

It's 30 minute sessions of physical activity in a outdoor setting that combines cardio, strength, endurance, and flexibility. Different stations utilize Medicine Balls, Kettlebells, Battle Rope, Jump Rope, Dumbbells, Physio-balls, and BODY WEIGHT movements too!

Every station can be modified to your ability and personal goal(s).  This style of training is about YOU and getting the support, education and motivation from a Wellness Professional.

The purpose of each 30 minute session is for for the complete spectrum of human ability and the improvement of your Body & Mind through physical exercises developed around Cardiovascular, Flexibility, Muscular Endurance and Muscular Strength (4 out of 5 COMPONENTS OF A PERSON’S HEALTH-RELATED FITNESS).

All exercise levels welcome from novice to weekend warrior to elite athletes.
It's time to focus on YOU, improve your physical appearance and performance while increasing your daily energy levels and live a more fulfilling life! 

When is Wellness in the Park?

Mondays @ Ellison Park 5:30, 6, & 6:30 Start times

               Meet @ Dog Park Parking Lot Located on Blossom Rd

Tuesdays @ Cobbs Hill 5:30, 6, 6:30 Start times

               Meet @ Tennis Courts Parking Lot located near the playground & basketball courts

Each day and time is unique to that session, people in attendance and abilities.  No two training experiences will be alike and the diversity of training options is limitless.  Participate in as many sessions as you like! Your performance and ability will improve from session to session.  

How much is Wellness

in the Park?  

First two weeks FREE (6.10.13 through 6.18.13) 

Then just $10 for each 30 minute session of Fitness in the Park Zero obligation, just show up for a session when you can, at the location that's convenient, and stay for one, two or three sessions. Your commitment level is designed with a pay-as-you go approach. 

Metabolism and Eating go hand in hand.

Metabolism and EATING with ways to control it throughout the day.

The metabolism goes through peaks and valleys, high points and low points throughout the course of 24 hours.  It is our energy and the foundation for how we feel.  When a person wakes up in the AM after sleeping the recommended 7-10 hrs for adults, their metabolism is at the very low end of the spectrum.  So, how to increase it to have energy in the AM?  Simple, put food in the body, because food is calories and calories are energy. This is why breakfast is the most important meal of the day, it jump starts your metabolism.

No longer will I reference eating a meal, bur refer to eating by saying  the word “feeding.”  Ideally, an adult should have 5-7 feedings a day.  A traditional example of 5 would be, breakfast-snack-lunch-snack-dinner to cumulatively make up 5 feedings for that day.  The thing is if a person is only eating 2 times a day they are INTENTIONALLY LOWERING their METABOLISM through habit.  The idea is to take our daily calories and spread them out then put them into the body during massive feeding times.  A good strategy for a person eating 2 times a day is to not eat more, but spread out all that food over more feeding times.  
Every time food is put into the body, the metabolism increase, so more frequent “feedings” will consistently train your body metabolism to work in a more cyclic pattern.  In order to lose weight a person MUST EAT many small feedings throughout the day and this action in itself will increase a person’s metabolism.

Now, if you are not eating several feedings throughout the day or always skip breakfast the idea is to make a small change.  If not hungry in the AM, then start with eating just a bit of something healthy and slowly increase that desire to be hungry over time.  It takes many months for the body to change habits depending how long we have been doing the opposite.  So by adding one cheerio a day from week to week with adding a couple more each time, soon enough you will be ready to have a bowl of cereal in the AM. 

How to lose weight.

Metabolism and how to control it.

Burning calories is accomplished by the conversion of energy into work.  For instance
if a person was to lay in bed all day with zero movement or physical activity, just for brain, heart, lungs and liver function to work a person has a base line basal metabolic rate (BMR).  BMR is how many calories a person burns at rest to stay alive.  The idea is the more a person moves the more they will increase energy output in the form of burning calories.  Burning more calories through metabolism of food put into the body by eating is how a caloric deficiency is created.  Create a caloric deficiency of 3,500 calories and that will equal 1lb of FAT LOSS.


Example:  Negative 500 calories a day over the course of 7 days (1 week) will equal 3,500 calories burned.  It breaks down that if a person is measuring what they eat with a food log/journal and is calculating calories burned during physical activity (PA) and exercise with figuring out their BMR then the example is as follows:


Calories Eaten:  2,000 for the day
               BMR:   1,800 calories burned for basic body function    
    PA/Exercise:   700 calories burned from movement

      
What is the best way to increase your metabolism for both BMR and Exercise?  Well, before we get to that I want to lay out a few foundation principles to understand first.  This blog for the month of Feb. will have a several posts on the topic of metabolism because because it is the basis for how a person feels and truly a person CONTROLS it with every choice throughout the course of a day (yep, 24 hours).  I will be identifying basic concepts of eating and moving that can FIRE UP YOUR METABOLISM TO BURN AT HIGHT LEVELS THEN EVER BEFORE.

If you think you might have a slow metabolism, stay tuned till tomorrow.  Over the course of the next week I will present an option to not only understand more about HOW TO INCREASE YOUR BMR, but impact your metabolism in very positive ways.

Why is your metabolism important?  Its your energy for the day....

Healthy body weight MAGIC!

How to lose weight, healthy style.....                                   9.7.12

As a Wellness Coach & certified Personal Trainer I am constantly assessing a persons body fat % which is 1 of 5 components of a persons’ health-related fitness.  To achieve an ideal body weight through balancing your body composition (fat to muscle ratio, again 1 of the 5 parts of health-related fitness) try combination training with your other components of fitness every time your workout, exercise, or perform physical activity.
Many variables factor into a persons ideal body weight or more importantly body fat %.  I have identified 4 MAJOR players in the role to improve body weight to be in a healthy range... these are the first steps to identify the number one way to lose weight, influence your metabolism in a health concsious way!! 
 SLEEP - the idea is to regulate your metabolism through patterns or regular doses of zzz
Hydration - think water, water, water for everything you drink!  Its that simple.
Physical Activity - Diversify & practice Muscular strength & endurance, flexibility,& cardio
Nutrition - Ideally eating 5-7 feedings will have the greatest impact on your metabolism & 1/2 o                what you eat should be fruits & veggies.
The best way to fire up your calorie burning furnace is through balance with a patterns & routines that encourage maximum results.  With physical activity, combination style exercises that take you from training cardio, to strength & endurance.    By focusing on 3 of your 5 components your body has nothing to do but increase that heart rate to fire up that METABOLISM during each time you exercise. 
For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

Body Fat solution made easy...

Body Composition.                                     3.1.12

As a personal trainer I am constantly assessing a persons body fat % which is 1 of 5 components of a persons’ health-related fitness.  To achieve an ideal body weight through balancing your body composition (fat to muscle ratio, again 1 of the 5 parts of health-related fitness) try combination training with your other components of fitness every time your workout, exercise, or perform physical activity.
 No matter where your starting point is with your life and condition these are the first steps to identify the number one way to lose weight, influence your metabolism!!  The best way to fire up your calorie burning furnace is through combination style exercises that take you from training cardio, to strength & endurance.    By focusing on 3 of your 5 components your body has nothing to do but increase that heart rate to fire up that METABOLISM. 
Be sure Set a goal that is both reasonable and specific (results can be measured).  Actually write it down and check daily what have you done to accomplish it.  Usually when combination training is being practiced it can be accomplished in less time, basically your intensity level is so high a 20-30 min. bout of vigorous activity can drive home results much faster then most peoples typically low to moderate intensity for an hour....
A base assessment of body fat should be conducted in the beginning, this measurement (NO SCALE for WEIGHT, bad reference point and doesn’t determine a person’s health) should give a body fat % & that number will decrease over the course of becoming more physically active.  This is also the reference point for results for the future.  For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

Counting your daily steps has benefits!

The Pedometer Challenge                        2.19.12


If  you took time to read my blog about lifestyle choices verses organized exercise, this one goes a step deeper on how to apply a pedometer to your life.  This is a great opportunity to purchase (dirt cheap) a cool piece of technology that can help document your physical activity progress as you walk about your daily routine.  Totally not selling you something, but giving a strong recommendation for a recorder of valuable info on your health & fitness. 

Pedometers (if you did not know) are step counters that allow an individual to record several parts of vital data (depending on the model) to the health of the individual.  Basically their are guidelines to a healthy lifestyle, just to maintain health a person health.  To document progress and see real time results can also assist as a motivational tool as well.  My son just loves seeing the numbers go up, well so does daddy too!  Thats motivation enough!

The Surgeon General recommends that the average adult (to just maintain health) should accumulate 10,000 steps a day (while walking) and the gov’t has set up (www.fitness.gov) a website for a person to keep track of what they have accomplished.  Children & older adults have separate goals, but the bottom line is, how do you know unless you count?

Whether you are a seasoned veteran of fitness or a novice, I would encourage everyone to take advantage of this health enhancing opportunity.  I wear mine daily and love to constantly look down to see where I’m at for the day, plus several of my clients ask me how many steps I have taken.  I move to learn and learn to move!

FAT burning MISTAKE 4.....

Here is one part of a plan that a person can do if they want to ignite the body's own fat-burning furnace and get lean, strong & totally ripped in less time

Fat Burning Mistake #4: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.  Even though I train at a traditional gym (with each piece of equipment designed to do one thing only, not multi functional), my personal belief is we really don’t need to leave our house as long as we have some basic equipment like a medicine ball, a resistance band, one kettlebell, a sturdy chair, maybe a physio (exercise)-ball, & hopefully a full set of stairs.....I train many clients out of their own homes & quickly teach them special techniques that drive fitness results home very fast.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.  Utilizing your own body weight in effective movements can combine 3 different components of your fitness (Cardio, Muscular strength & endurance) for maximum results and the possibilities are endless with these exercises.

With so many movements out there to choose, I suggest this.  Start with you own body weight & think of how many different ways you can support it based upon your anchor points (hands & feet) with moving as many joints as possible.  Here are a few examples:  Chair dips with a leg raise, walk like a duck, bear crawl on all fours, star jumps or some more traditional with added twists:  Squat while performing an over head press with just your hands, over course body alignment is critical when moving like this.  Another idea is to be in push up position and you have two options, perform a push up as your raise one leg straight up or after push up raiser one arm straight over head with a rotation of the head/spine to follow that hand to make a sideways T. 

The idea is to take basic body weight exercises like squats (lower body), push ups (upper body), dips (upper body), pull ups, and various styles of walking (full body) and get them to be full body movements by moving as many joints as possible while maintaining great form.  I NEVER perform the same workout with a client, it is always progressing & building off the basics of how we move our joints & that leeds to a strong core.   No two sessions should ever be alike and that is how a person never repeats what they are doing, its two easy NOT too!

How BIG or FAT are we willing to go....

Fat is a HOT topic and needs heat to burn off....
The content about fat is all over the place with more than 70% of Americans overweight and some falling into both the obese category and morbidly obese, yikes!!!....

Mistake #3: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.  Another tidbit is that it only takes 1/2 the time to lose what was gained in twice that amount of time, talk about dynamic!!  So, I work out for 2 months straight and reach where I want to be with my fitness, but if I am inactive for 1 month, well that 2 months of working out falls off.  Even more a person should NOT keep doing what they think is healthy or active.  So many people cling to that one piece of cardio equipment and/or fall into what they feel comfortable doing, but often are being counter-productive to the results they want.

What you eat plays a major role too, but if you are missing a critical variable of not actually moving in a way that is conducive to FAT lose and muscle strengthening, well then just modifying your diet is not going to work.  Burning calories is a must and the most effective way is to move your body!
Its more about a lifestyle then a workout, but here is another way to get that metabolism up in the heavens.  Why not give 25 minutes to your daily life?  Imagine how you will feel after seeing results and if its not part of your weekly routine, imagine how you will feel after your blood is being pushing into parts of your body it hasn’t in a long time, high intensity has a tendency to do that.....

FAT burning MISTAKE 2....

Another WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time....

  I’m talking about RESULTS driven movements that can develop a super strong heart and core, which inturn creates a lean, mean body....

Mistake #2:  Doing long workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
An example of what I’m suggesting is say 45 min bout of Physical Activity on your favorite piece of cardio (elliptical, treadmill, pool, cardio) equipment could yield 400 calories burned.  The next day is your strength day and you workout by lifting for 30 min. on your upper body, and that burns 250 calories. 
Total over two days you burn 650 calories and that took an hour & 15 min. (75 min. of activity time).  Well, what if I could simply modify what you are doing to burn 800 calories in one simple  25-35 min. workout?! Oh yeah, that work out is completed in one day & your metabolism would be elevated for a couple of hours after you finishes this high intensity training that works smarter and is performed in short periods of time. 
Full body movements that combine 3 components of health-related fitness (cardo, muscular strength & endurance) will directly impact another component, body composition (FAT to muscles ratio).  Do NOT Separate your workouts, but combined them into a SUPER Charged bout of physical activity!

How to BURN FAT OFF, Literally....

Here is one of the WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time....

Well the worst things are that way because they waste your time and the bottom line, time is money.  To me its about working smarter, not harder, more efficient if you will.   What I am talking about is not maintaining your health, because all exercises have their place.  I’m talking about RESULTS driven movements that can develop a super strong heart and core, which in turn creates a lean, mean body....

Mistake #1: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results. 

Of course cardio-vascular fitness is one of your 5 components of health-related fitness and needs to be maintained for optimal health.  So getting on your fav piece of equipment is fine, but for results driven effect this is how it falls on the worst list for FAT BURNING!

Combined the cardio with strength and endurance movements that utilize as many joints as possible.  A “Burpee and/or Squat Thrust” uses ever joint on the body & requires full body dedication to form & core strength.  The idea is to have super high intensity with functional (real world) movements that combined energy systems like cardio & musculare endurance with strength from body weight too.