5 Tips For Increasing Your Fat Incinerating Lean Tissue

Just read a very helpful article sent to me by Prograde Nutrition. If you want to build lean muscle and burn fat, this is a can’t miss.

The article is here:
Increasing Your Fat Incinerating Lean Tissue

By the way ladies, tip #4 is not for you, but the rest are fair game, especially number 2 which you ladies often overlook.

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Cardio For Fat Loss

The last few days I've had many people come up to me and ask about the different types of cardio. Especially what type of cardio works best for fat loss.

I know there can be a lot of confusion with so much conflicting theories and info thrown out there. Some say do cardio on an empty stomach, others say very early in the morning, before or after your workouts or on non-training days, etc. Some say they'll just walk there way thin and others suggest you must do endless hours of cardio; very conflicting with folks who pray on interval training (say do cardio for just 20 minutes or so).

My take is that you must first look at your overall goals and physical limitations and/or circumstances.  For example, do you want to burn fat? or Do you want to run a 10K?

Listen the equation is very simple: if you wish to burn fat, then you must burn calories. Cardiovascular activity is one way to do so. Weight training, cardio intervals and long hours of cardio will work towards that goal and help you accomplish this.

Think about it as if you are paying your mortgage; it doesn't matters if you are paying it in cash, check or electronically. In the end you paid your mortgage, that's what counts.

The difference when it comes to your cardio program is time and efficiency. You can either walk your way thin (which may require hours and hours of training and walking) or you can do a high intensive interval training workout (perhaps 20 -25 minutes) and get the same or better results.

I always say you should mix it up, just like your nutrition and weight training - you must with your cardio program in order to avoid plateaus and have better results.

This is an example of a Time Efficient Cardio Training Program it only takes 20 -30 minutes. Click here to see it. 

Another way as I enjoy doing (since I hate running) is through metabolic workouts. Which in essence means mixing up some sort of cardio exercises with weight training into one program, either as a circuit or bi-plexes and tri-plexes... This is the same concept I use to train some of my clients and that we do in my Strength & Conditioning Boot Camps. But I'll cover more on the metabolic training in other post so we stay on subject.

So all being said if you wish to run a 10K, half marathon or do a 3 day Breast Cancer walk... then you need to train for that and it will require much time invested into your cardio program.

Take in consideration also you age and physical limitations in order to avoid injuries down the road.

Alright so there it is. I hope this information clarifies some doubts and helps you train in a more focused way. As always give it your best!!

“Your present circumstances don’t determine where you can go; they merely determine where you start.” – Nido Qubein

- ed

Tuesday Rant & Random Thoughts

You know me, every once in a while I have that urge to just write down whats in my mind. I have found that by doing so I relieve some myself of some stress, I show more about me to you, and it helps with the sanity of my mind.

As always this is in no specific order, just as these things pop into my head I write them down.

1) I don't understand why people continuously sabotage their bodies, their health and basically their fitness goals.  Then they complain about how fat, ugly and out of shape they are. Listen if continue to behave and conduct yourself in the same manner nothing is going to change. Which leads me to #2

2) Exercise is very important. But you can't just throw it in all together and expect that trying a little bit of this and lot of that and then some of this, will suddenly equal fat loss and a hot body. It doesn't works that way. Your body has limits you know. More is not always the answer nor the best course for your body. I recommend: take a step back, re-think your goals and set a proper plan to get there. Once you do that allow it follow it's course. If not then you'll end up with a mess in your training program, no clue what the heck you are doing and no progression at all; which leads to more frustration. We get better not by adding things rather removing obstacles in our way.

3) We are a society of instant gratification. We want to exercise one day, eat a salad and expect to look great always, if only (of course that's a normal feeling, I would like that too). But it takes time, hard work and dedication. That's why you must allow your plan to follow its course. And it applies equally to exercise programming and meal planing.

4) With that said, you won't out train a bad diet. Forget about it!!! No amount of exercise will save you if you continue to eat crap food.

5) Stop looking at the scale everyday!! You can't go by the scale every time. Instead like I tell my clients go by how you look, how you feel, how your clothes fit, how people look at you and the overall of your body measurements and body fat.

6) It's very hot outside and the weather in Florida is just bananas, it comes and goes as it pleases.

7)  Stay hydrated!!! Lack of water causes the body to slowly shut down; muscles don’t work well, metabolism slows down, and the body goes into a shell in order to preserve energy. Look to drink at least half your body weight in ounces per day. More if you are exercising.

8) Turkish get ups and dumbbell snatches kick my ass.

9) I have to run a 5K in November... I hate running for long distances. But a promise is a promise!!

10) Sweat tea has a lot of sugar. You are better off drinking green tea and water!!

11) I see many people feel sorry for themselves and the way their lives is being played out. But if you continue down the same road, you already know where it leads. What you need is a change in direction and purpose. Sadly change will only happen if you allow it to happen and accept it.

12) Simplify your live is the key to success. Sometimes we must learn to let go. And that means letting go of the junk that has followed you for years or letting go of the junk you tend to follow. Be it people, relationships, your home town, and so many things that weigh you down. I have a friend who did just that at the start of this Summer and decided to let go, and move on into what would fulfill her life; and I'm proud of her cause shes doing what she wants to truly do.

13) Don't judge people, just let them go. Perhaps you are doing them more of a favor, than trying to hold on to them. In fact, I believe, we honor them by allowing them to move on.

14) Take time to meditate.

15)  NFL lockout, NBA lockout, possibly MLB lockout and Government lock-down is getting on my nerves...

16) I know some great coaches and I know some horrible trainers. Sometimes it comes down to how you identify with a specific person to allow them to coach to success. That being said not because you are friends with a trainer/coach means you should follow their techniques no matter what; after all its not about making you sweat, rather making you better.

17) Its funny how fast foods chains market their products like its no body business. But the supposed health products, diet pills and weight loss programs are marketed in secrets and private meetings at someone's house in a "health party or get together event". If they are that good, why keep it a secret, and why is it that no self respected fitness and wellness coach ever promotes them? Most of the time I see people who have no clue on fitness and health promoting these as the next best thing... who made you an expert? If these products are soooo good why advertise them in an infomercial at 4 in the morning?

18) There is no perfect body, but in the quest for perfection we find excellence.

19) It seems to always be a Tuesday when I decide to share my random thoughts.....

I can do this all day and just keep going and going. For now that's about right...

I hope you have a wonderful day.

How Fit Are You - Part 1

Okay so today while after training a client the topic came up on ESPN as to whether certain "so called athletes" can actually be called "athletes". That lead to a series of conversations in which ultimately someone asked: then how do you measure what is being fit, even for us the regular guys?

It's an intriguing question. Though I've spoken before on this topic, it got me motivated today and so I did some research and I'm sharing it along with my own thoughts.

If you go to Google and type how fit are you or how to measure a fit person, many things will pop up. Some online dictionaries state it as: the state or condition of being fit (not much help there uh!). Another definition was: good health or physical condition, especially as the results of exercise and proper nutrition. That's a little better, though it kinda opens the door for too many questions. And to be quite frank, most people either under or overestimate their own fitness level; and associate being fit to just having a certain physical appearance.

Protocols are not in place that would define universally what is being fit. And let me explain, the US military for example has its own fitness standards (which thankfully where revised and updated last year), yet other countries have their own military standards as well and they have some strong and physically conditioned soldiers. How would that measure up if you are an athlete that plays basketball, football, soccer, golf or even NASCAR? After all would you call  "fit athlete" to someone who just drives? Don't get me wrong I've seen some of these guys ripped and strong... then again I've seen some (most) with either beer bellies, all skinny and soft with no muscles.

Apple vs Apple would be fair

But by that standard most power-lifters are freaking strong, yet most also have a fat belly (they are strong as hell, and have muscles everywhere... but a belly is still a belly), so then the is an 18 year old surfer with washboard abs who can ride a 20 foot wave and barely make 20 push ups a fitter person?

My point is - the marks of a physically fit person will vary from one person to another as there are different aspects to be considered in physical and mental fitness. Some factors to consider are strength, muscular endurance and stamina, power, speed, coordination, mobility, flexibility, cardiovascular health, age, sex, body fat percentage, appearance, health and lifestyle factors such as if a person smokes, drinks heavy, and the quality of their nutrition, etc.

So as general rule one may say that a fit person could fall into the category of having a healthy lifestyle that allows the body to function efficiently and effectively through their daily activities.

However since no two people are alike and we all vary in circumstances, goals, lifestyle, etc (as mentioned previously). We should then be able to determine how fit a person is, based on specifics of fitness. In other words being specific to a certain task, job role, sports performance, and desire lifestyle.

By doing so, we level the playing field to equals based on the specific task and the way to measure that one in particular. Many athletes, for example are required to excel at their sports and have a level of fitness endurance in order to perform well.  Running backs for example could be measure one vs the other (after going through equal preparation and training programs) to determine who is stronger, faster, quicker, more agile and better for the team.

The President's Council on Fitness, Spots & Nutrition (an American government organization that aims to promote physical fitness to people of  all ages) developed the following chart (in conjunction with leading Wellness, Fitness & Sports Organizations) to better define the many attributes that people either have or need to achieve in relation to their ability to perform physical activity:

Physiological	Health-Related	Skill-Related	Sports
Metabolic	Body  Composition	Agility	Team
Morphological	Cardiovascular Fitness	Balance	Individual
Bone Integrity	Flexibility	Coordination	Lifetime
Other	Muscular   Endurance	Power	Other
	Muscle Strength	Speed
		Reaction Time
		Other

For a detailed explanation of each component you can do so by going to www.fitness.gov 

As you can notice not everything is black and white, and it will vary depending on your own goals and current circumstances. That being said, lets say you are 5'8 in height and weigh 300 pounds with a body fat through the roof... YOU ARE NOT FIT!

What if you are a woman who weighs 140 lbs, is 5'7 in height and has 20% body fat? Would that make you a fit person? Based on BMI (body mass index) standards (your height divided by your weight) you are overweight (maybe flirting with being obese). Heck, based on that I've been overweight almost all my life, which is not true. You are better off going by body fat measurements, than anything else.

However having a low body fat is not a sure measure of being fit, there is such a thing called being skinny fat, lazy, weak and useless. On the other hand I've seen guys with huge pecs and biceps who can't run 2 miles to save their ass, even if their life depends on it. I've heard women complain that you would expect a better performance in the bedroom, given all the muscles a man carries and yet its shamefully disappointing.

Less than idea for sure!!

That's not to say then, one can't measure fitness or that having all those muscles is a bad idea. There are many standards and fitness test (some used in many popular fitness programs and in the military) that help determine a level of fitness.


Weight is definitely a factor (though I would put it more down the line) cause even more important is your body fat percentage, health conditioning and your ability to function well in your daily activities and even better excel at them.

The benefits of being a fit person are plenty. It can definitely make your life more enjoyable. When you are fit you feel empowered, you build confidence in your own person, you can live a more healthy and longer life by reducing the risk of getting sick of various diseases, you sleep better and wake up more refreshed and energized every day. Fit people have better and more enjoyable sex; they have better mental focus and feel they can take on the world. Being fit give you a different set of mentality.

With all this being said, my next post "How fit are you - Part 2" I'll cover then some specific exercises, test and scores you can use to compare and see how well you stand up to them. You might be surprised by the results.