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. 

Leadership Skills is all about Parents!!!!

To:  Grandma Lucchesi & Papa Luc, the best parents in the Galaxy,

.......... (which holds over a trillion stars, which is 998 billion, plus 999 million, and well you get the picture because that is just our galaxy and does not represent the other billions of galaxies our there......imagine what is possible :)

May this find you in wonderful spirits & the intention is to bring an enormous smile to your face!

    You are the most wonderfulest mother a boy could ask for, my life has been an amazing script that was directed by you early on & still is today.  Because you believe in me, I will aid and help others be healthier, even if that is only in Fairport, but then again, your grandson lives there :)!  The sacrifices you have made in your life time, for my life to be what it is, well its amazing and I am forever grateful.  Papa Luc, you too & the ironic thing about your name (Papa Luc was coined by) is by Paul Hunt as he proclaimed you that back in ’95....& he will be back here today, he wants to play poker too!
    I embrace every moment of life......Your dedication to family is unprecedented in this day and age, and I constantly tell stories (especially in the last 7 months) of how I am able to raise my son in the house I grew up in.  With super pride and always want to represent what ya’ll stand for is my goal.  I speak the way I do because you both allowed me to pursue my happiness.  It has led me to all over the country and further to explore the world, and then the UNIVERSE (which is a crazy concept in itself) and I love being home on Mt. Ridge, it is my rock and safe place to know I am always welcomed no matter what. 
    The understanding of gratitude I feel from my soul is hard to comprehend because I have not endured what you have, and further more do not show it to your eyes.  Believe me that I feel it every day and it...well, but everything you do for me is told through stories I tell my friend, acquaintances, and even more interesting during job interviews.  Your amazing legacy and legend lives on with my passion for life and wellness to be a free mind.
     I am forever indebted to you, to continue on your tradition of values and morals that have shape might life to choose right over wrong.  This was simply instilled in my by example that was set from every waking moment and love your have for Rick and I..... your support in every decision I have made whether wise or a lesson learned, well that has been my torch in guiding me to the light (literally of the sun) of understanding what is important in life...both my parents for giving me what I have, the best life a human could ask for...
      My personal accomplishments and even my way of thinking is only possible because of your self fulfillment to family and making my life as supportive as it could be from a parents guidance.
    I simply say thank you and believe because of your guidance that Tristan and I will lead others to be able to see goodness in life and be grateful to where you come from.  Home is the best place I could ever be on EARTH and it is at 424 :~)  I love the both of you to infinity and beyond and remember my MOM telling me GOOGLE was the largest # possible, so how is that a website now with infinite information?????  Maybe Mom was right? LOL :~P  And Papa you always telling me to be thankful for the roof over my head is really the best advice a father could give.
    And if you fee l the need to dry your eyes, my eyes (most people close to me can see the green in them towards the pupil that leads to my soul & I tell them my mom has green eyes, but my dad’s eyes are brown because they are full of shit (hahaha, just kidding dad:) my are super emotional right now and are forever grateful that I can pass your superior, caring, passionate ways for others, and healthy traits on to Tristan for his lifetime to explore the wonders of what the mind can create with the vibrations of the universe.  Forever loving and grateful, your youngest and proudest human of his wonderful parents that reared him in the most memoreful way that will lead others into the future with the tools to develop the same compassion and dedication you have to life........
Love your baby boy,
Brian Lucchesi

Post Script:  feel free to wake me up if you need to, I am so happy to be here in this house I was reared in :~)...

PSS:  I’m sure there is many errors in this, but it is written from the heart and I sounded out each and every word, the funny thing is I can’t spell for shit and have almost 3 college degrees, haha :)

PSSS:  Thank-you to the Sun, thank-you to the H20, & thank you TO MY PARENTS FOR who I am today, because I am happy!!!!

PSSSS:  My memories are extensive and all are positive, I don’t know many of my fellow humans that can say that....it WILL BE passed on to T$.....

General Fitness Facts for all ages...

General Fit Facts and Tips for Specific Populations*

General:

Regular physical activity reduces the risk of many adverse health outcomes.
Some physical activity is better than none.
For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
The health benefits of physical activity occur for people with disabilities.
The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children and Adolescents:

Children and adolescents should do 60 minutes or more of physical activity per day.
Aerobic: Most of the 60 or more minutes per day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days per week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Adults:

Adults should do 30 minutes or more of physical activity per day.
Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should do at least 30 minutes per day (2 hours and 30 minutes per week) of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults:

The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults:
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

New Year, but a conitnuation of life....

                   1.7.12

Tons of Americans at this time of year want to make a change in their life's habits.  Hence a new years Resolution has become hot topic conversations for media, friends, and family. 

The Top 4 New Years Resolution in America are: 
 Lose Weight (how bout not have a crappy diet in the 1st place?)
Workout more (get off the treadmill & educate yourself with knowledge or a trainer to be more effective with your physical activity)
Drink less Alcohol (directly prevents 1 & 2 from happening, yes really)
Quit Smoking (yes, put down the crack pipe that isn’t health either, LOL!!!!)

Resolutions seem bizarre to me, it is something for the weak to discuss, and gives people something ‘else’ to talk about.  In reality, people should make small changes for a positive, healthier lifestyle.  A majority of people I encounter are nieve to what makes them the way they are.  The daily choices of what they do from the time they wake to bed (oh yeah, if you aren’t sleeping 7-10 hours a night, don’t expect to lose weight effectively either).

I just spent $70 at a natural foods store on only a handful of items (most will last a month).  A conversation that was recently engaging had a person debating with me about how expensive all my food is, plus natural & organic stuff is too.......well even more EXPENSIVE are hospitals, Dr visits, prescription meds, HEALTH INS., & time lost at work because of being sick @ home!!!!! 

I didn’t have one Dr. bill or Prescription Med in 2011 & Didn’t miss any work either.  I know what works for me & that is to stay clear of our health care systems because they truly set up to make money, but more importantly be reactive to a problem, not prevent it in the first place. 

My way of life is a FULL PROACTIVE approach to NEVER get sick.   Through a balance of my lifestyle with being physically active, cooking for my family with whole foods using pure ingredients, & was my hands with soap all the time too which is the easiest way to stop the spread of viruses and bacteria entering my body. 

A dose of mental health.....A New beginning or a better continuation.

A dose of mental health.....A New beginning or a better continuation.    1.2.12

Time is an element that is only measured by humans, and when measuring time their is a beginning and end.  At this TIME of the new year we tend to make resolutions or changes to the habits that surround our day to day grind.  I have written about “change” (of habits) in the past; how “change” should be gradual and balanced.

The flow of energy around us combined with the vibration of life influence our daily experience, and truly if a person is happy, it is because they decided to be that way and make choices to think that way.  Happiness is internal and starts with an attitude to be happy, because really who decides if they smile or not?  (A personal ) Reaction (s) to outcomes of our choices are all about how our mental state decides it is going to be, do you want to have a better experience?  Think about it.....yeah I’m happy only if I want to be (no one else decides that for me) and can’t we all make new choices day to day?  Are we really in control of our habits...

My experience is about being in the know and now (present moment).  Continuing forward with improved choices for even better outcomes is possible.  Just because it is a new year we don’t have to make drastic changes that don’t vibe with our daily habits, but allow a more positive balance to exist by being aware.  Mental health is about accepting and understanding new ideas and concepts.  With knowing that it is an indivdual choice to be proactive and take your smile to the masses and see how just that simple choice of always smiling changes everything about a better continuation during the present moment. 

So go ahead and just do it, smile for the next, well you decide how long you want to be happy for.  Hey, I’m not going to put a gun to your head to make you smile.....:-)

live enthusiastically,
Brian :)