Color Run Team Bonding

This past weekend we had a team with 13 of us, from Fitlorenzo Training Center, running at the St. Pete Color Run and we had a blast! In the crowd of more than 10 thousand people we bumped into other clients and friends who on that day took to the streets to get funky, to run for a cause and get splashed with colored powder..













Our team included people of all ages, and fitness levels and everyone had fun!

This race was bananas and I now understand why the call it the happiest and most fun 5K in the world.

Along the way we got splattered through several stations of colored powder that made our shirts (and face, legs, and everywhere in between) from white to a crazy mess.

I got dumped so much color on me, that I found it in places it shouldn't be. Someone from the water station even poured water all over me.

Once I got home I took a long, long bath and after one hour in the shower I still looked like blue man group. From what I heard from the others that day, I wasn't the only one finding color all over the place.

As many of you know, I hate running for distance. But this race is one that I will definitely mark on my calendar for next year.

Getting back on track

It's Monday...

Getting back into full swing after a long weekend can be hard. If you are still carrying some of the weight or bloatness from the holiday eating frenzy; or lack of sleep from black Friday shopping and perhaps even today surfing the web for cyber Monday deals and having to deal with the work week... I understand.

But listen we've got only 36 days left in the year, and so it's time to get back into full action.

It's important you schedule a workout for today. There's no other way around it. Even if it's not your best performance ever, you need to get that workout in; in order to get yourself back on track.

Also make sure to start the day by eating better or doing a post-turkey weekend type detox. And by detox I don't mean drinking pills, laxatives nor anything weird.

Try this for Monday, Tuesday and Wednesday:

• Fast from the time you wake up till noon (assuming you wake up any time between 6 and 9) If not adjust the timing of your meal accordingly.
• From noon time till like 8pm or dinner time just eat meals that contain lean sources of protein (such as eggs, chicken breast, turkey, fish) with veggies/greens only
• After that don't eat anything else till the next day, following the above suggestion through Wednesday.

Fasting for a short period of time like this, will help you cut some calories, drop some water weight and allow you to get back on track into your routine.

If you are local and train at Fitlorenzo and you are participating in the 21 Day Fat Loss Challenge then just follow the plan. If you noticed the first few days use a similar concept.

Add this quick AB workout to your routine today:

3 Rounds of the following exercises
Mountain climbers x 40 reps (20 per side)
Wheel rollouts x 20 reps
Situps x 20 reps

“Life WILL knock you to the curb, but you can’t let it rob you of your NESS! Now, what’s ness? It’s your name plus ness.” – Dupree

Dedicated to your success!

ed

BLACK FRIDAY DEALS

IT'S OFFICIAL: FITLORENZO BLACK FRIDAY SPECIAL IS ON!

FITLORENZO will feature an "Extreme Black Friday" special discount on our personal training and bootcamp services.

It's the only time of the year we come up with these insane deals!!!

We feel blessed to be surrounded by people like you who put your trust and health in our training programs. We hope through the year you have found our content, products, services and tips useful and that they have help to impact your training and life.

For you guys we have come up with these Black Friday deals. These specials can only be recieved through this special website link, here in this blog. And these offers will only be available from November 21 at 12:00 am through November 24 at 11:59pm. After that the links will be taken down, no exceptions!

SORRY ALL DEALS EXPIRED SATURDAY NOVEMBER 24, 2012 AT 11:59PM

These training programs will not be available at this price at any other time!!! This is your chance to either get yourself started on a training program, give the gift of health and fitness to a friend, spouse, co-worker or to stock up for 2013. The idea is that you get to purchase at this incredible price NOW!!! and you we can start immediately or set yourself for a great 2013. 

Thank you again for your trust and support in our training programs. 

If you have any questions or concerns regarding these deals please contact us.

3 Questions...

Did you know?...

As we head towards the end of 2012, there are (as of today) 118 days left in our calendar. This is big. And let explain the significance of these next 118 days .

What you do in the next 118 days will determine not only how well you end this year, but also how successful you will be once Jan 2013 starts.

You know as I do... That every year on January there's a flood of people who join different gyms, exercise or diet programs, with the intention of looking good or improving their health. Because motivation is high they make plenty of New Year's resolutions, it is possible that you are one of those people... I know that I have used the start of a new year as motivating factor before as well.

The problem is that most people, tend to gain 5 - 10 pounds during the holidays on top of what you weigh right now. Come Jan 2013 they will try to knock it off and once they see it's not that easy most end up giving up. That's why they find themselves in the same spot every year in January, May and September.

Question #1 - will YOU be prepare to not let this happen to you?

Are you working on making yourself better and having everything in place NOW to look, feel and be your best? Or are you letting time pass by you? Most people like to sit around and wait for the perfect moment to jump right in.

FACT: the time to do it is RIGHT NOW! NOW is the time to dedicate to training, to cleaning up your diet, to get everything ready and in order in your life.

Question #2 - what can you do TODAY to get things in order?

The first thing that comes to mind is PLANNING. This is crucial to your success. You have to plan everything from your workouts, cardio sessions, meals for the day, etc. I know it can be overwhelming, but if you treat it with the same importance you do with your work schedule, kids and other important things in your life you will be successful.

For this to become a reality, you need to get a PASS:

- Plan (everything ahead of time) 

- Accountability (find a partner or coach) 

- Sacrifice (time from other things) 

- Support (going at it alone is difficult. Find or create a system at home, work or the gym... it works)

Question #3 - what is KEEPING you from you GOALS?

What is stopping you from taking that step? Is it because getting healthy seems to require monetary investment? You think you don't have time? Is it because you have tried in the past and it didn't work or you feel you got burned by someone? 

I really want to know, and if you allow me I would like to know what can I do to help you out. Reach out to me and let's talk.

Remember what you do in the next 118 days will position you towards the body you know you can achieve - leaner, stronger and better; astonishing yourself by the things you are capable of accomplishing... or if you do nothing get the same ol' same ol'...

Dedicated to your success!

Summary: Beach Battle Fitlorenzo Games

This past August 25th, 2012 FITLORENZO TRAINING CENTER hosted it's first Beach Battle competition at Coquina Beach, Bradenton FL.

Our performance game day was just awesome. We had a great time. Everyone enjoyed the friendly fitness competition events, the opportunity to socialize outside of the gym and the food some of our clients kindly brought for all to eat.

We had 4 main events:


Tug-A War - Was won by team Jonathan, Dana, Michelle, Mark & Christina

Wheel of Barrow - Was won by team Jonathan & Dana


Relay Race:- Which consisted of 5 teams of 3 running, squatting, doing frog jumps and lunging with 20lbs of sandbags. Team Jon, Rob & Faith won the race in a last second close call.

The Ultimate Fitness Challenge obstacle course was won by Dana Pruit. 2nd place: Brian. 3rd Place: Christina Flinn

Very proud of Dana, who a little over 3 months ago started training with us at Fitlorenzo and almost missed the event, ended up winning 3 of the 4 challenges. Great job! Just amazing! She took home almost $400 in prizes.

I'm proud for everyone who took time and either participated, cheered, supported us, brought some goodies, food (Michelle those blue crabs where just awesome), and just had a nice fun day at the beach.

We couldn't have pulled it off without many of you guys. First of all to the beautiful Elizabeth who put plenty of hours planning, buying and getting stuff together. Rosie, Tracy & Keith Fergurson, Jen & Scott Kellman, Pablo, Richard & Stephanie Luker thank you for getting up early and helping out with the set up.

Michelle & Mark Thorpe thank you for bringing the delicious food you guys prepared and injecting a lot of energy into the event. We didn't get a chance to Kayak because at the end we where all beat up and the weather was starting to pick up, but we will arrange next time to take a group kayaking with Shan-T Native Kayak Tours.

Thanks to Nicole Deitrick from North River Body Therapies for not only donating some of the prizes but also supporting us on beach day with her family. You & Brian did great in that obstacle course (though I had to eat all the sand he through in my face... LOL).

Also grateful for the help of Michelle, Mark, Ashley, Lisa, Jon, Nicole, Brian, Rosie, Maria, Elizabeth & Diana with clean up and wrap up.

For more pictures and videos make sure to check us out on Facebook.com/fitlorenzo

Putting all of this together took a lot of time, effort and energy, but you guys are well worth it. My only regret is that we haven't done it sooner.

Thank you from the heart, for always supporting and trusting our training programs.

Avoid negative thinking for optimal fitness

The difference between CAN and CANNOT are only three letters. But three letters that can mark the difference in a persons life direction.

How many times have you found yourself frustrated because "you feel" you can't do something?

How many times have you found yourself sabotaging your own efforts in whatever you may be doing in life just because you don't believe in yourself?

I'm not referring to the person who gets frustrated for, whatever reason may be, yet easily moves on and is able to maintain an optimistic outlook on things. I'm referring to the person who is overly critical of themselves. Nothing ever seems to be good enough. Everything is always viewed from a negative perspective.

Admittedly... at some point in our lives we've all been there or have experienced similar thoughts, even if just for a brief moment. So then, where do we draw the line? What makes it different for some people to take on a bad moment or bad day and move on while others stay in a state of agony, criticism, negativity and darkness?

Based on my life experiences and of those who surround me I can honestly say, at least in my opinion, that it boils down to a few things from: the way we've been brought up by our parents, work and school environment, siblings, social stereotypes, broken relationships, scars from the past, culture, eating disorders, depression, obsessive compulsions, etc. 

As a fitness trainer I see a huge connection between fitness, health, relationships, work, finances, family, sports and overall life. When you learn discipline and apply it to your fitness regimen that tends to rub off on to things in your life. Being fit gives you a sense of confidence, builds morale, makes you a better spouse, a more productive employee or a happier boss, makes you smile often and enjoy life in a better way.

I'm not saying life is perfect just because you make time to exercise. However you do develop a different perspective. Today for example a new training client of mine told me that she would feel proud of herself by sticking to a fitness program and achieving her goals of getting fit, toned, and increasing her overall performance. Her connection to starting an exercise program and life, is the fact that she already quit smoking, is dropping soda drinks and wants to become a role model for her daughter while enjoying life with her husband.

Can you think of a better outlook than that?

My point is that you either CAN or CANNOT.... but the choice is yours. Life doesn't has to be a constant struggle. And if you do find areas where you are most challenged, there are ways to make things easier or at the very least become optimistic.

The first thing you can do that will go a long way is to avoid negative thinking. Fight it as much and as bad as you can.

When it comes to exercise don't focus on things your body is not ready to do or may be impossible to do for many reasons. Focus on the things you can do and make sure you do them right. There are many people who are physically challenge and for them many exercise methods and styles of training are out of the question, however they find ways to overcome these obstacles in a constructive manner.

In my years of training I've seen many people with disadvantages, nursing an injury, beginners to exercise, very obese, etc. I would say however that a good majority of them have taken the challenge to better themselves and have done so in a positive way, finding and discovering what they really are made of.

Sadly the others have a tendency to complain, criticize, sabotage their efforts, become needy, always giving half the effort, draining themselves and those around them with negative talk, and ultimately most end up quitting.

If this is you STOP! Don't do this to yourself. Believe in your ability to change and be better.  Focus on the things you CAN control and not on things you can't. Don't compare yourself with other people, don't minimize your accomplishments, instead invest the energy on creating a positive environment and positive thinking.

 

Even if you feel life has dealt you a bad hand (I know s*** happens), it doesn't defines you and you don't need to feel sorry for the rest of your life. So change that and become more optimistic. Find the positive in different things that life may throw at you.

When it comes to exercise never quit and always do your best within your own circumstances.

Don't approach life with a defeated attitude or you'll miss the opportunity to reach your full potential. Use your mind the right way (POSITIVE THINKING) and you'll soon notice how better exercise, work, relationships and life in essence will be.

What personal trainers don't need and sometimes do

It's absurd... but that is life... at some point we have haters.

A lot of people I know tend to make up their mind about you even before they have met you. Perhaps because of something they've heard or read about you directly or through a third party. Often times people who are acquainted with us may take something we say or do out of context... whatever it is, what I do know is that people become critical for many reasons.

In my opinion most of the time it happens because You Have What They Don't Have... Let's face it: people become haters because you have money, you look pretty, you are athletic, popular, successful, because you look and live a happy life, or because they've made an assumption about you as to being irresponsible or not trust worthy; and sometimes its just because you are an ass and you deserve it.

Maybe hate is too strong of a word, then again haters are haters... they try to criticize who you are and what you stand for.

Two clear realities: You can't please everyone and surely not all the time. Second you are not perfect and are bound to make mistakes from time to time.

Personally I live by that reality. This is why I don't get rattle up when people criticize me. There are critics of whom some are friends, clients and business minded people who are out to help you grow financially, mentally and physically and I for one, try to surround myself as much as possible with these type of people. On the hand we have critics who are plain haters and try to bash your rep just because.

To be honest I don't spend too much time thinking on this, yet I find it amusing at times... and there's a reason why I'm addressing it today in my post.

It's sad when fitness professionals trying to pull a marketing stunt turn to bashing others. The length of things I've seen them try and the things some of my clients tell me they've done is ridiculous. Around my location there are a few gyms and personal trainers trying to make it just like any other business. But in this profession I'm surprised (at least with the majority surrounding me), that as professionals they choose not to reach out, to network, and perhaps work together, learning from one another and helping each business.

Just like the medical and legal field no two trainers are alike. And for the most part we have different specialization. The problem with a few I've noticed is that they don't specialized and instead try to be everything to everyone... That's not possible and instead of helping the folks who reach out to us we are hurting their bodies and making them dumb in the process.

I've heard some crazy stories about boot camps, crossfit, nutritionist, yoga, gyms running themselves out of business and personal trainers doing crazy and dangerous workouts with their clients just because it looks cool and they want to impress their clientele.

My take is very simple if there is a problem, almost always it's not the training concept or the style, rather it comes down to bad coaching.... hence the trainer who is training you. Listen I've gone on Youtube and seen some ridiculous training videos, then again it takes me 30 seconds of watching real pros do it the right way to figure out that most videos online don't do justice to proper training modalities.

As a professional I don't need to go out and bash what others are doing. That's not what I'm all about. I find my time better spent learning more and concentrating on program design for me and my clients. I enjoy learning from other professionals in this industry as a ways for me to excel professionally. That is why I every year I make sure I invest in seminars, workshops, continuing educational courses, and I subscribe myself to some newsletters and podcast among other things. My regret is that I don't get to do it more often. Those training concepts, techniques and business resources I learn I incorporate them into my style of training and pass it on to my clients and fellow trainers.

What I don't do is get caught up talking about what others are doing. I prefer to concentrate my attention on my business and my clients who need my coaching.

As for having haters, I take it as a sign that I've been noticed, that I'm on target and that I have a solid following who think I'm doing a great job training them.

As a trainer I believe us as professionals we need to:

• improve our training resources
• learn from other professionals and continue that growth
• communicate better - especially with our clients and people who often reach out to us
• don't be afraid of other trainers especially if they are mentoring you. Your clients like you already and if you focus on them while doing a great job, nothing will distract them from following you.
• understand that not every client is meant to be by your side forever. We train them, we educate them and we let them go.
• don't be a hater of other trainers. Focus on yourself... focus on being better than yesterday and inspire your clients to do the same
• lastly: STEP UP AND MAKE A DIFFERENCE FOR YOUR CLIENTS

To my fellow readers and clients, the fact that you are still reading this.... means you take your fitness performance seriously.This is my advice:

• make smart decisions choosing your training program
• communicate better with your coach, don't hold back and let them help you be better. If you'd seek their advice don't think your smarter... if you actually are, then you're in the wrong place
• understand your limitations
• the above being said: STEP UP AND MAKE A DIFFERENCE YOURSELF

March Madness Referral Contest

DON'T LOOSE MOMENTUM ON YOUR 2012 COMMITMENT 

TO BETTER HEALTH & FITNESS

Spring is just around the corner, so let's leave winter behind and set yourself up for some MARCH MADNESS baby!!

THE DEAL: 

During March 1, 2012 to March 31, 2012 simply refer 3 of your friends, colleagues and/or family member. For EVERY 3 that you refer you will receive a $20 training credit; which can be used for boot camp or personal training.

If at least one person signs up for ANY of my training packages (personal training, boot camp or youth sports conditioning). You will receive another $20 training credit. 

There is no limit to referrals so for every extra 3 referrals you send our way you will continue to get $20 training credit. For example: if you refer 6 people that's a $40 training credit towards any training package.  Imagine if you refer 9 or 12 people that would be $80 - $100 in training credit!!!! 

MARCH MADNESS INDEED!!!

THE CONTEST:

Refer the most during the month of March and you will receive the following 

(on top of the above credits):

- $150 Training credit to redeem as one full month of boot camp training or 3 personal training sessions

- 1 FITLORENZO training shirt

There is no obligation to participate. However I do ask that if possible you do refer people like yourself, serious about their health and fitness. 

Your trust and support in our training programs means the world to us; as it's been a contributing factor to our growth and success, while allowing us to help many different people in the process. 

FITLORENZO is on a mission to grow our business and reach more people. We need your help, and that is why we want to reward you for it!!!

Feel free to contact us at 941-729-5217 and/or write to us to info@fitlorenzo.com. Make sure the people you refer to us mention your name or if you prefer we reach out to them, just let us know.

Gasparilla 5K Experience

It happened this past weekend. Saturday March 3, 2012. Everything was in place for the first time for team FITLORENZO to run at the Gasparilla Distance Classic 5K race and we did.

It is surprising that in my case to this point I have played competitive basketball, baseball, track and field, and some other sports. However I have never ran in an official distance race. Of course those who know me well enough know by now that I don't really like running for distances more than 1.25 miles.

Don't get me wrong, I have ran 3 to 5 miles many times (though I really hated it), but never officially 3.1 miles in a competition race like the one we participated in last Saturday for the Gasparilla 5K.

As team FITLORENZO we had a blast. We had fun, joked around, ate some good food and chilled during the mid morning to early afternoon. I was very proud especially of Tracy who's never ran neither in a race, and was so nervous, but finished well and her husband (a firefighter even saved a life so to say). Lisa despite her aching back ran it and did good to.

I'm moved by Jen Kellman leadership during the event, and prior during training, leading practice runs and keeping us on board with our documents, registration and overall race preparations.

However, when it comes to me individually my performance sucked. My best time running so far has been 20:38 or so. Which is very good considering I don't run that much.

But on race day things didn't go according to plan. My goal was to finish this race in a record time for me of under 20 minutes. That would mean that in order for me to finish in that time I would have to run every mile in about 6:20 minutes or so.

I started out my first mile at 6:21.. So I was like YEAH!!! I got this BABY! But then I got greedy and thought I could further improve that time in the following 2.1 miles.

So I followed the crowd that started running through the median, trying to avoid some of the people in the way. Big mistake cause first of all it was like trail running and I wasn't ready for it, second when I realized I was hurting my time came off the median I bumped into someone and landed badly in my right knee which was already recovering from an injury. I had my headphones on, so I didn't hear all the !@$!@%!%!56$#&* I screamed out loud from the pain I experienced, very likely those around me did.

I knew I was down, but not out... never out! After that I tried running but I had to unfortunately run/walk the rest of the way. On top of that for some reason I drank like 2 full cups of water (everyone knows you can't gulp down that much while your running cause it will have a bad effect and it did). Then I underestimated the heat. The day started out nice, breezy and cool; but it quickly went to over 80 with a heat index close to 90.

I didn't think of all these things and kept committing mistake after mistake. I ended up way over my desire goal and way above my regular time.

I can't deny I'm disappointed with my overall performance. As an athlete this is something that stays with you for a while and hurts your pride.

I've dealt with injuries before and this one though painful at the moment was more of a scare than something very serious. I'll proceed with caution these next several days getting back into my training program and trying to avoid anything that would aggravate me even more.

This experience made me reflect on my clients. Many of whom have some minor injuries and/or physical limitations, yet they still show up every day and do their best. It is not an easy task but they endure and as a result they are getting better as time goes by. I always put myself in my client shoes and try to understand to the best of my ability their circumstances, but this particular experience as an athlete and being so competitive I could understand the frustration that goes through my clients mind.

That being said there is nothing wrong with having to modify a particular exercise or your training program to meet your current needs. Especially if the purpose is to help you get better, more mobile, stronger and ready for the next stage. Sure there is something to be said about training hard, and training intensity, but it has to be done in a SMART way.

From my experience it is more of a mindset thing than physical. Once you overcome that obstacle, you will find yourself getting leaner, stronger and better.

As for me, I'll admit I'm still disappointed with my overall performance. I now have a chip on my shoulder and I'll need to run again to get over this. I know I'll have another chance in the next several weeks, so I'm cool.

Today it is my pride that hurts more than my knee. 

Part 2: The Slowdown Syndrome: STRESS

The other day I wrote about what I call the "slowdown syndrome" and it's effect on fat loss and your overall fitness goals.

In the first article I mentioned about outside factors besides exercise and nutrition that can impact your progression in a negative way. I mentioned 3 of these: SLEEP - STRESS - GROUP ENVIRONMENT.

Today we will focus our post on STRESS. If you haven't read how lack of sleep can prevent you from losing weight, burning fat and making gains in the gym, read it here.

I guess the question is can stress make us fat? In my opinion stress alone doesn't makes you fat. But too much of it can force a response on your body that can lead to weight and fat gain. In essence because stress may lead to an increase appetite and hormonal changes which can then affect your blood sugar levels, energy levels, ultimately slowing down your metabolism, etc, etc.... Basically it snowballs out of control and leads you to gaining weight, fat and feeling crappy.

When stress levels are high you may find yourself lacking energy and craving all sorts of unhealthy foods, and/or just an increase appetite that leads you to eat everything in sight. I know of what too many people when stressed out tend to reach for chocolate, alcohol and many other foods... heck I'm even guilty of doing it.

But stress also disrupts your sleep pattern, of which how we learned in part one of this discussion can too lead to weight and fat gain.

Too much stress and your body releases excess cortisol (a stress hormone), which in turn makes you release and store more fat and breaks down your muscles as an energy source. I don't intend to make this a science discussion, so I won't bore you with all the lengthy terminology. However, you must understand that high levels of cortisol have been linked to low levels of testosterone which can be detrimental to your muscles, as it may lead to muscle breakdown, impaired immunity, vitamins, minerals and nutrient depletion, among other things.

Cortisol tends to promote visceral fat storage, A.K.A. your gut. So then not only does cortisol promotes fat storage around your belly, it increases your cravings and the overeating of many unhealthy foods, all while disrupting your sleep and killing your muscles. That leads to weight and fat gain.

The key then is to stay on top of it by feeding your body the proper foods day in and day out, improving your sleep and controlling your stress level. Easier said than done.

I won't go into nutrition on this post, and we already covered how to improve your sleep on our first part of this discussion.

HOW TO CONTROL STRESS?

Start by looking around you and the things that provoke your stress levels to go high. Is it your daily commute, your type of work or the environment at work, are you experiencing problems at home - be it in the relationship, financial or health related? Are your kids struggling at school? Do you have past deep emotional issues that you are dealing with?

Listen life is not a joke, our lives are all crammed up with pressures, obligations and crazy schedules. Sure for some its boils down to bad behavior and being irresponsible; but for many this is deep shit. We are constantly faced with our deepest fears, regrets, disappointments and many other things that brings us down and makes life extremely stressful.

I honestly believe that if you wish to control and reduce stress you must work on your state of mind. Just like physical exercise can help improve your mood, amp the endorphins, improve self esteem, confidence and give you that kick ass feeling; having the proper mindset can have the same effect.

Think about it? How do you feel when you are next to people who suck the life outta you with their negative ways? They bring you down, they make you feel bad and overeat.

Don't let this happen, make the decision to better yourself and stick to it. Get all the negative junk out of your life.

Create a home environment where it is pleasant to go to just "chill and relax". I'm not going Tai Chi on you but this stuff works, there's a connection between how you feel and the things you chose to surround yourself with.

Take time to organized your life, work, family.... 

Eliminate fear and doubts, rather focus on the positive things you can control and the things you can change for better.

Exercise!!! This is such as stress reliever. Its the place where you can toss weights around, kick, grunt, lift, push yourself and beat yourself (as weird as that sounds) but also to meditate in good things and to fight inner demons; it's a time when you connect with others who are just like you, but also a time where you can focus solely on you. Its a time and place where you can let your emotions out, all in a safe and control way that leads to a better body, a better mindset... a better you.

Finally I believe you must laugh more, learn to forgive, and always pray.

Don't let stress get the best of you.

Always be better.

In my next post I will talk about how your GROUP ENVIRONMENT can be a factor that either contributes to your overall fat loss goals or on the contrary one of the factors that leads to weight gain.

How To Avoid The Slowdown Syndrome

As of today, we are now about 14.5% into 2012. The question is are you 14.5% closer to your goals?

If you are kudos to you and keep working hard towards achieving excellence. If you are not, you still have time to get things headed in the right direction.

Sometimes what I've noticed that slows your progress, is that many people tend to skip on their workouts and take too many cheat meals sabotaging their own efforts.

Other times, however, even with the best intention and sticking 80 to 90% of the time to your plan, you still find it hard to see any progress made in your fitness quest.

The truth of the matter is that as much as being compliant with your training and nutrition program, there are many other factors that can impact how much you progress. Often time some of these are out of your hands and some you can actually manage with a few tweaks here and there.

Lets talk about at least 3 of these factors: SLEEP - STRESS - GROUP ENVIRONMENT

Today I will focus this post on SLEEP only (I'll cover the rest on the next couple of days one topic at the time).

SLEEP is essential for you to lose weight and maintain or grow your muscles. When you sleep, your body goes to work by helping you recover and rebuild muscle tissue. When you don't get enough sleep your immune system gets weak, you tend to gain weight and store fat and your overall performance, mood and energy is affected.

This occurs because your body has a hard time balancing hormones. Lack of sleep will affect how these interact.

Lack of sleep increases cortisol: when you don't sleep enough your body releases too much cortisol (a stress hormone) which in turn makes you release and store more fat and breaks down your muscles as an energy source.

Lack of sleep reduce testosterone: This in turn creates a significant drop in testosterone (men or women it doesn't matters) which leads to loss of muscle gain, strength and performance.

Lack of sleep reduces human growth hormone production, which mainly occurs when we sleep. An important natural occurring hormone for muscle repair and growth.

Lack of sleep affects insulin levels. It causes a demand for more insulin which leads to you gaining more fat and could lead to diabetes.

In short a drop of sleep hours below 6.5 to 7 hours a night leads to muscle loss, your metabolism slows down, and you will gain weight and store fat.

You should aim for at least 7 hours a night of proper sleep to insure your body gets what it needs for optimal performance.

If you have a hard time sleeping, consider the things that take place during the night that leads just before to bed time.

Avoid:
- as much stress as possible, especially within the hours prior to going to sleep.
- caffeine, at least 5 - 6 hours before bedtime can interrupt your sleep or keep you awake, robing you from precious sleep time
- alcohol can also interrupt your sleep, not to mention that in its self too much of it leads to muscle breakdown. Limit the amount you drink as much as possible. 
- if you have a sleeping partner, I can't recommend much that would be healthy in case they are the reason you are not getting proper sleep... So try to at least make sure your bed is comfy enough that will help induce your body to rest.

If you follow the above advice and get your Zzzzz in, you are off to saving your precious muscle, losing fat and feeling good. Of course like I mentioned above there are other factors you must consider in your quest for fat loss and muscle gain, outside of exercise and nutrition.

In my next post I will talk about how STRESS can affect your weight loss and muscle building goals.

Fitness journey - interview with Michelle

Michelle George story of success at boot camp. How shes managed to lose over 20 pounds and keep them off. 

Not only has she lost weight, shes stronger, fitter and good person to be around with. I'm proud of her for working hard and dedicating the time to making herself better. 

 Read below her story.

1. What made you start coming to FITLORENZO Boot Camp?

I started coming to Fitlorenzo for various reasons. I was trying to loose weight myself with a little success but not the kind of results I wanted to see. I was sick and tired of being sick and tired. I would watch my family play and I would sit on the side lines because I couldn't keep up or I was just tired. I had a friend that had joined and I watched her success. Her results encouraged me that I could do it.

2. How did you feel when you first started? How do you feel now?

I was very nervous when I first started. I wasn't sure I could do it. I was worried I'd be always be the last person, that I would pass out, get sick. I felt all the normal excuses we give ourselves not to try. Now, I know I can do anything I set my mind to. My body CAN do more than my mind says it can. I still have days where I just feel like I can't do it but I don't give up and I find out that I can do it. 

3. What have you accomplished since starting? Was it easy?

Since joining bootcamp I've lost over 20lbs or so. It wasn't always easy.There were times when I wanted to give up but we all go through phases. It's important to show up for a workout even when you don't "feel" like it. Some of the things I've accomplished aren't all physical. I have so much more confidence in myself. I actually like who I am and the person I'm transforming to be. When I take care of myself I can take better care of the ones I love. I use to be so tired I thought I don't have anytime left to workout. The crazy thing is..is when you workout you get more energy to do the things you need to do. When I first started bootcamp I couldn't do a full sit-up. Yesterday I was able to do one, not just one many of them!!!!

4. What are your future goals?

In the end I want to be a role model for my children. To teach them to be healthy. You can't teach something you don't live yourself. My final weight goal is around 140-145 lbs. Could I get to a lower weight probably but I think it's important to be realistic with your goals. For me that's a reachable goal that I can maintain. What's the point of getting somewhere and not being able to maintain it?

5. How do your friends and family react to your changes?

My family really has been my biggest support. My son says I was slowly shrinking but now after this three week challenge I am rapidly shrinking. My husband has always said I was a beautiful woman but now he's got a twinkle in his eye that I hadn't seen in a long time. My dad said to me that he was proud of me. I don't care how old you are there's nothing like your dad saying that to you. I have friends that have been very supportive and encouraging and I have others that haven't really said anything at all. Like I'm not changing at all. I don't know why that is but you can't let your journey be based on what others say or don't say.

6. Looking back how do you feel now?

Looking back I can say I've come a long way. Could I be farther along than I am, yes.I haven't always been 100% committed. I've tried eating right and not working out. I've tried working out and eating what I want. Neither of them worked for any long period of time. I might have seen minor results but I can say when your diet and exercise come into alignment then amazing things happen. Look what I did in just three weeks 9.2 pounds 1.9% body fat 4.5 inches.

"I really have to thank Ed for his support and guidance without it who knows where I would be. Sure bootcamp is an investment. But the results are worth it all. I've been a member of a gym for years I gained 20+ pounds in those years. There was no personal attention unless I paid extra. With Fitlorenzo I am in a group class but I feel that one on one personal attention. Ed really cares about each one of his clients. I am not just another number in his class. He is invested in each one of us. He goes the extra mile".

If like her you would like to know more about what FITLORENZO Training Programs can do for you, please contact us at info@fitlorenzo.com. Make sure to visit us at http://www.fitlorenzo.com and find us on Facebook: www.facebook.com/fitlorenzo

Proper etiquette and why I prefer Fitlorenzo Training Center

The other day I had a post on my Facebook page about proper etiquette and common sense in a gym setting. I was angered to see people, and by this I mean adults not conducting themselves in a proper manner.

Let me explain, I was traveling and staying at this hotel that had an okay fitness room, better than what most hotels have. As I'm training this idiot who is only checking out the girl running (and minding her own business) on the treadmill, walks right through in front of me when I was doing some burpees with dumbbells.. either he or I could've gotten hurt (and you know it would've been him... anyways).

The entire gym at 7am was empty!!! He could've walked anywhere in the gym, go around me, around the other machines, etc.The point is he decides to cut me off right when I was making my moves and he did it twice when I was using a different equipment while performing other exercises. He turns around and gives me this look as if.... I swear I wanted to smack him.

Many of my followers and friends on Facebook started sharing their take on this and how as a society whether we are at the gym, the salon, driving, the supermarket, at retail stores, at the bank, work.... anywhere we have lost proper behavior skills. It's like they don't care no more or have lost entirely the essence of common sense.

This is one thing I surely don't miss from the commercial gym setting. Don't get me wrong I miss my pals and a bit of the socializing and meeting new people... but I'm glad I'm not a part of it anymore.

Most gym goers don't clean after themselves, don't clean the equipment, leave stuff laying around, and throw garbage all over. I hate going into a public restroom and having naked guys walking around as if they are alone... I mean WTF? Bear in mind it happens on men's and women's restrooms.

Some of the comments on this topic on my Facebook page where: 

"It ties in with the spirit of entitlement that a lot of people have! It's extremely frustrating when people can't see beyond the end of their own noses!!"

Another said: "common sense is the sense less common...

And: "How do you think we who work in retail are treated on a daily basis!!! RUDE>>RUDE>>RUDE!!!! Everyday, yelling talking down to you as if you are ignorant, and for no reason, just because they are the customer. No manners or politeness. Sad"....

One guy said: "Ed it's time to drop the manners and kick some ass"...

As good as that may sound, I must say I'm extremelly happy in my new home - Fitlorenzo Training Center. It's not an open gym so I don't have tons of people all day long in and out treating the facility as nothing. We keep a clean environment and my clients are awesome when it comes to this. If anything is out of place a friendly reminder sufices. People come to this training center for one reason either in private or semi-private training they get down to business and getting in shape. It may sound simple but it's effective, it's what I do.

I realize not everyone is able to come to our training center (I wish - World domination here we come!!!) but if you are going to the gym or another training facility be mindful of the people around you, don't make a mess and clean the equipment after you're done using them. Not only is this having proper manners, but it is also a healthy measure as in a gym setting things can spread very fast.

Word of caution if you notice that guy or girl in corner with crazy eyes about to get it on and attack the weights.... get out of the way; don't talk to them, don't cross their path. They are there for a reason and it isn't you.

This month many people will hit the gym. Keep your manners and stay focused on the reason why you started in the first place.

If you are local to the Manatee County, Fl area I invite you to come in and check us out at Fitlorenzo Training Center, we are serious about incresing strength, performance and fat loss. 

Call today 941-729-5217 or e-mail info@fitlorenzo.com

Your 2012 Expectations...

New Years resolutions are tough! I mean anyone can make a resolution, which seems to be the norm every time January rolls in. But sticking to your resolutions requires a bigger commitment.

Every year millions of people around the world make for the most part the same resolutions: make more money, lose weight and something else like quit smoking. But in the end it seems that most people find it hard to stick to their resolutions and fail.

There are reasons why people fail at reaching their goals.

1. You set unrealistic goals... Losing 40 pounds in two weeks is unreal. When you set real expectations its not hope, rather a commitment to do something. For example when you start a new job and they tell you that you are expected at 8am to clock in, you are there at 8am. If not then you are fired; you can't blame the economy rather you didn't do your job. Same thing happens with your fitness goals, YOU ARE IN CONTROL OF THEM... When you set real expectations it becomes easier over the course of the days, weeks and months to stick with it and become more motivated as you progress and see good results.

2. Write down your goals. Fitness, financial, relationship, everything... it's like mapping out life for the next 12 months. Your goals are not unclear anymore. "I wanna lose weight"... is not a goal. "I will drop 10 pounds by the end of February"... Now that's a clear goal. Its a very healthy exercise, but it also helps keep you accountable as if you are writing a contract to yourself. Nothing more empowering than that to help you follow through.

3. Find the "WHY" factor. I ask all my clients "WHY" are you here? "WHY" are we doing this? Understanding "WHY" you are here, "WHY" you wish to accomplish so and so goals will help keep things in perspective especially when the time comes that you start feeling a bit out of it, start slacking or feel unmotivated. You are reminded of your WHY and suddenly you get back on track and won't need to wait till next year to make new resolutions.

4. You lack support. Having a group of people who understands and supports you is crucial towards achieving your goals. There are times when you just don't want to, we are tired, fatigued, life keeps beating you down... Your support group will lift you right up and won't let you quit. This could be your family, friends, coworker, fitness buddy, you name it.

At FITLORENZO training center we create a friendly atmosphere for training and staying on track. From friends, to workout partners to your coach, everyone works together in order to accomplish the goal. 

5. You lack a plan, and so you are unprepared. Sure you have an idea of what you may want but have no clue how to get it done. Few people just exercise to just exercise. Most people especially this time of year are in it for bigger reasons - it may be to improve health, overall fitness levels, to improve performance, have a body they can show off, feel better, confident, sexy, whatever.

But a solid plan that is in line with your goals the better the chances your will reach your goals faster.

Make your plan real and simple. For example:

Goal: Lose 15 pounds in 90 days.
Action Plan: 
Step 1: Stop drinking soda today.
Step 2: I will sleep at least 7 hours each night.
Step 3: Eat more fruits and veggies over the course of the next few weeks
Step 4: I will make sure to get 3 to 4 good workouts in every week.

Step 5: I am going to hire a personal trainer to help me get started on my goals and help me map out my plan for the year.

This is an example of how you can incorporate an action plan geared towards your goals. For every person it may look different and of course nobody is perfect, maybe you hit and miss on a few days. But by incorporating these guidelines into your lifestyle you will be eating and training much better, and thus you will improve the chances of reaching your goals and sticking to them. If you follow them I know you will be on your way to your best body in 2012!!!

At FITLORENZO we are all about helping you getting your best body in 2012! We have plenty of cool stuff about to happen in the course of the next few months. We are looking forward to having a great year and want you to be a part of it.

Call us TODAY 941-729-5217 and find out what FITLORENZO can do for you.

Fitness journey - interview with Jen

On my previous post I announced the winner's of the Holiday Fat Loss Challenge Jen and Michelle have shared their experience and journey while at boot camp. I conducted a short interview with both and I'm sharing their thoughts with you today.

I'm honored to be a part of their experience and to see how much they have progressed since joining our program.

In the month of December Jen lost 12 pounds and 1.8% body fat; with that let me share Jen's interview...

1)  What made you start coming to FITLORENZO Boot Camp?

A few years ago, I noticed that while I was working out, I wasn't seeing any real results. I would work out really hard, eat well, but the pounds weren't coming off as they had in my 20s. I saw a flyer at the gym for a new six-week "boot camp", so I thought a challenge might help. Little did I know... That's where I first met Ed.  Let me just say, whatever I thought I could do at the gym, it was NOTHING compared to the pace and intensity of Ed's boot camp! Jogging on the treadmill wasn't too difficult, but running suicide drills was almost too much.  After the first session, I could barely move! I contemplated quitting.  But I didn't want to regret that decision later, so I continued and completed the 6 weeks.  I was hooked and I've been with Ed and FITLORENZO ever since! 

2) Were you nervous when you first started? How do you feel now?

I was so nervous to start.  It definitely took me out of my comfort zone. I was standing with a bunch of strangers a lot younger than me and in a lot better shape!  I was filled with self-doubt and hesitation!  But I can look back now and see how the benefits have far out-weighed every single doubt and excuse that I had!  I have pushed my body harder and have been successful!  I can try just about any exercise and still amaze myself! 

3) What have you accomplished since starting? Was it easy?

To quote Theodore Roosevelt, "Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty..."  That defines boot camp!!  It has not been effortless, painless or easy!  But the benefits have been great!  First, I lost weight which was my primary goal in starting on this adventure.  Also, I have found a love of running!  I've done many races in several different states, including my first half marathon in November!  Boot camp has definitely helped my endurance and speed!!  In addition, I have gained some wonderful friendships in Ed and the girls I work out with!  They won't let me slack off or quit!  I love that!

4) What are your future goals?

I have committed to another year of torture at FITLORENZO!  I look forward to the challenging workouts, pushing me beyond what I think I can do!  I will also continue to run. I've talked my husband into training with me for the Rock and Roll 1/2 Marathon in February, then try for a challenge run at Gasparilla in March! 

5) How do your friends and family react to your changes?

My husband is VERY happy about the changes. We joke about him having the hot, young wife!  My parents are proud!  My Dad often remarks that he can't believe what's become of his former couch potato daughter!  I love it because I am more physically fit than my stepsons!  I can run circles around them, figuratively and literally!!

6) Looking back how do you feel now?

I am proud of myself!  Don't get me wrong, I still have days that I look in the mirror and see glimpses of my former "fat" self, but that is not who I am anymore!  While this journey started with a single decision to sign up and commit to boot camp, it has been many small choices made along the way that have made the difference.  It was dragging myself to boot camp at 6:00 a.m. on days when I would have rather been sleeping, pushing out that last set of push-ups or squats when I thought I had nothing left in the tank, going out for a run even though I had 20 other things on my to-do list, passing up on chocolate or wine for wiser choices...  I definitely didn't get it right every day, but I learned to forgive myself for the missteps and pick myself up and start again!  

If like her you would like to know more about what FITLORENZO Training Programs can do for you, please contact us at info@fitlorenzo.com. Make sure to visit us at http://www.fitlorenzo.com and find us on Facebook: www.facebook.com/fitlorenzo

Results For The Holiday Fat Loss Challenge!

The results are in for our 3rd annual Holiday Fat Loss Challenge.

This was a 25 day challenge in which participants were given a day by day meal plan and joined our fitness boot camps and /or personal training programs; some participants followed an at home training program that given to them.

We had many success stories and I'm very proud to be part of this group who took serious the challenge of losing weight and improving their lives, especially during the holiday season when it can be a very difficult task. The overall result self-betterment and nothing can beat that!

That being said we do have an overall winner and second place... The results!!!

Drum roll please!!!!



First Place: Jen Kellman
Lost 12 pounds and 1.8% body fat



For winning she gets 2 months of fitness boot camp access, a Fitlorenzo t-shirt and a $100 bill!!!!




Second Place: Michelle George

Lost 9.2 pounds and 1.9% body fat



Second place prize is 3 one-on-one personal training sessions and a body spray tan provide by The Nail Nook in Palmetto, Fl.





Very soon I'll be sharing some of their stories and the journey during the last 3 weeks.

We had some other participants who had some great success also. Even though they didn't win the challenge they definitely are better and looking great.

Among a few of them are Lisa Coleman and Scott Kellman who both lost 8.4 pounds, while Heather Kennedy lost 7 pounds.

You can be the next person to lose 5, 8, 10 or more pounds in a very short time. Think about it: What are you waiting for?

January 2012 is just a few days away!! If you want to be successful like the people above you need one thing: TO TAKE ACTION!!

Taking massive action is about choice. You have the option to do something great or nothing at all.

Success then will be determined by how focused you are on your goals. It's about the little things you are doing NOW, TODAY. There's no better advice I could give you to make you realize the truth behind those words.

If your goals... ahem, aheam - I mean if your expectations are to get fit, lose weight, build muscle and become the best of you in 2012, then contact me at FITLORENZO Training Center and together will workout towards making this happen. 

Dedicated to your success!

It's not about you, it's about me...

"Nobody who ever gave his best ever regretted it"

During the course of the last three weeks we held our 3 annual Holiday Fat Loss Challenge. The main idea of the challenge is to help people stay focused on fitness and healthy living, thus improving their performance, losing weight and burning fat.

The holidays always seem to be that time of the year when all you've worked for goes out the door. This fat loss challenge helps prevent that by empowering you to make better decisions, to commit to exercise and healthy eating habits.

Although it's a challenge, it is not one of competition say like in the sports field. Sure there is a prize for first and second place... so a little bit of friendly competition is welcomed. But you don't go head to head against anyone, you go head to head against you.

This challenge is about betterment; what you where yesterday - today must be better. There is no such thing as limiting self improvement. When you're hungry for something, you never stop improving.

When this is the case, we find ways to get better at a given exercise, to master a move, to learn new techniques, to improve our nutrition, to build our self esteem, to gain more confidence and to push ourselves beyond what we may think we can do, rather to reach what our true potential is.

Sadly I see to many people get lost in the numbers, and I'm not referring to this challenge particularly, but life in general. We get caught up in the moment that we lose the essence of our journey and don't realize all the things that we have accomplished.

Take a moment and look at yourself. Picture yourself a few months ago, a few years back... Now compare that with whom you are today and who you want to be tomorrow. Life is constantly changing, we don't think, we don't feel and we don't look the same as 10 years ago nor will be 5 or 10 years from now.

The question is are we changing for the better? Change will only occur when we allow it to happen; and that goes both ways. One can change for better or take a turn to worst. Personally I've experienced both sides and I've been responsible for it.

I've shed tears, blood, sweat... I've been up and down, I've developed unhealthy pride and been brought down to earth and beneath... I've been humbled. I'm not where I thought I would be 5 years ago, my life has changed drastically. But in the process I've discovered new things about myself, I've open new chapters and have grown as a person.

I know I haven't reached my full potential, perhaps I never will... that will not stop me from growing. I have a plan for growth and every step I take I cherish my defeats and my triumphs, because I learn much from both.

I will continue to grow physically, mentally and spiritually that much I know. And every step I take becomes an opportunity to grow, to take on new challenges and for self-improvement. 

The above doesn't means one must not take pride in accomplishments or on the other hand be contempt with losing. I hate losing!!! In the words of Herm Edwards 'I play to win the game'... But I've lost many times on and off the basketball court; and each of those times I've learned about myself many things.

Last night watching the Lakers lose to Chicago in the last seconds of the game was painful. It could be attributed to several reasons, but they lost period. After the game they interview Kobe and instead of complaining he said "I saw a lot of positive things... Defensively, we were terrific. We did a good job, and we're just going to get better."

Self-improvement and betterment of the team.... In the game of life things are a bit more complicated, but the essence is the same. As I stated at the begging of this article: 'when you give your best, you have nothing to regret'.

My two cents to wrap this up:

• Make a commitment to improve to grow every day
• Do not focus on the mundane or on other peoples perspective
• Value the process that will get you to your destination
• Always give your best
• Rejoice in your achievements: 1 pound lost Yei! The main idea is that no matter the how small or big your feat... it is yours to rejoice over
• Do not look for inspiration - become the inspiration
• Never quit, never give up

My next post I'll write about our Fat Loss Challenge results and the stories behind them.

Busy people fitness tips

Everyone is busy this time of the year.  It seems to be the time when many people find themselves extremely active, but not in the form of exercise. Between the shopping, festivities, work and day to day responsibilities… it’s no wonder the holidays tend to be very stressful for many people.

It’s that time of the year when I’ve noticed that many people let go of themselves. They drop their workout programs and tend to drink too much and overeat, especially unhealthy foods.

If you are part of the working class in many cases this becomes a very hectic time. For example if you are in retail you will most likely find yourself working many extra hours; and if you are in a different corporate environment this may be the last quarter of the year when you need to bring in the numbers, close deals and make rain.

So let’s face it, when you have such a busy schedule, sometimes it’s hard to do much of anything once your day is over. Yet research shows that exercise can help reduce stress, anxiety and boost energy levels; which in turn will help you be more productive and be able to balance family, life and work. All while building a better body.

You have to make time for yourself and I understand that sometimes it can be hard to do. However, if you work at it, it can be done. There are many different ways to incorporate fitness and healthy eating into your lifestyle.  No two people are alike so this is something that you have to figure out, since you want to work toward what works best for you.

The key to accomplish this: Planning. Take time one day of the week for an hour or two and map out your weekly schedule. This will allow you to figure out proper eating schedule, places to go for lunch and dinner. Make it a priority to have breakfast every day. And make sure to drink plenty of water.

If you know you will be attending a social event, regardless if it’s corporate or just hanging out with family and friends; make sure to eat healthy and lean during the day and avoid drinking alcohol during the previous days or week. This way you won’t feel guilty for having a drink or indulging a bit, but more importantly it won’t create a dent in your fitness program.

Planning will also allow you to find out what days work best for you to exercise. You don’t need to do so for hours. What you need are short and effective workouts that will help control stress, boost energy levels and help make you more productive, stronger, leaner and sexier as you go.

In my case when I travel or when my schedule is packed with many clients I always make sure to modify my workouts and squeeze in a 20 minute workout; anything from resistant training using bands or kettlebells, my own weight or quick run, make up for a great workout.

Quick Tip: Try working out early in the morning. The reason I suggest early morning is that, it will be already taken care of, you got it out of the way and made sure nothing that comes up during the way will prevent you from doing it. You will also feel more energized through the day, you noticed that you make better food choices, you will be more focused and alert – especially helpful when dealing with clients.

However you might find that you actually need to fit in your workouts late at night, when you get back home or to your hotel room or place of stay. Just make the commitment to yourself, to be better, to stay active and to exercise no matter what.

Whatever works just do it, no excuses!

Remember - good health and great business are always excellent partners!

Understanding Body Fat

Many people are in the quest for weight loss. Though it is admirable to start on such a journey, most of the time folks gets lost in the numbers. We get obsessed with weight loss and dropping a pound or two that we lose the essence of why we started in the first place, which to some make them discouraged and they end up giving up entirely.

Some people need to drop a lot of weight, make no mistake about it. There's a reason why about 66% of our population is considered overweight and a third of the population is considered obese. So for them its about seeing the number drop in the scale.

Others however are in a lower scale when it comes to their weight, but them too need to lose a few pounds in order to be in an acceptable range of weight that would be considered healthy and of course fit.

In a nutshell if your goal is to lose weight, burn fat and put on some muscle you must do the following:

- Exercise regularly which includes some sort of cardio or metabolic training
- Drink plenty of water and stay hydrated
- Eat protein, fruits, veggies and healthy fats

You will lose weight and you will drop body fat, all while increasing strength, performance and toning your body. In a nut shell, if you follow the above recommendation you will see results; how much? Well it depends on several factors. That's a different topic and I'll address it later.

What I want to do today is help you understand the numbers when it comes to fat loss. I wrote an e-mail the other day to my subscribers list, talking about how many people wish the had a six pack abs and what it takes to get there. Depending on your current goals and physical condition your weight can be a good way to determine your overall dietary condition, but a much more important factor would be to determine how much body fat percentage you have. Fat loss is the key, once you are at a decent weight it's all about fat loss. The weight may go up or down a bit, but it all has to do with fat loss.

For example its not the same a man who weighs 170 lbs with 32% body fat - than a guy who weighs 170 lbs with 19% body fat, or a woman who is 130 lbs with 29% body fat than a woman who is 128 lbs with 20% body fat... there's a huge difference in body composition.

Body fat is the percentage of your body's mass which is made up of fat, there is essential body fat and stored body fat. Essential body fat is necessary for life and bodily functions. Stored body fat is accumulated fat in adipose tissue which helps protect organs. Too much body fat and you will find it in our bellies, thighs, arms, butt, etc. Not only too much of it doesn't looks good but it can also decrease energy, focus, sex drive and lead to many illness.

So its a good thing to get rid of unwanted body fat, and not only for esthetics purposes. Exactly how much? What is the ideal or realistic body fat percentage too shoot for?

Understanding fat loss by the numbers can give you a better idea as to what to strive for. These numbers will vary and be different for women and men. Women have higher body fat than men mostly because of physiological differences in hormones, sexual organs, ovulation and other things. Also keep in mind that as we age our acceptable body fat increases regardless if you are a man or woman; there are physiological changes in our bodies that creates this environment.

Below I'm showing you a chart that is most acceptable when it comes to body fat percentages provided by the American Council of Exercise (ACE). The only thing I find against it, is that it doesn't breaks it down into age groups. However I still think its a good starting point.

Men Body Fat Percentage
Essential Fat : 2 -5%
Athletes:  6 - 13%
Fitness: 14 - 17%
Average: 18 - 24%
Obese:  25 - up %

Women Body Fat Percentage
Essential Fat : 10 - 13%
Athletes:  14 - 20%
Fitness: 21 - 24%
Average: 25 - 31%
Obese:  32 - Up%


This is not the only measure of health and fitness, but a strong one. However you could have a low body fat percentage and still be weak and unhealthy. On the other hand I've known a few people who appear to have a higher body fat percentage than what would be considered normal and yet they are strong, fast, athletic and in good health.

Knowing your body fat percentage will also help you determine if your weight/fat loss goals is realistic. Remember my equation earlier... It's not the same to be a woman who weighs 130lbs with 29% body fat than a woman who weighs 128lbs with 20% body fat.

The difference in weight loss is just 2 lbs... but the overall body composition is different given the fact there's a 9% of body fat dropped.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

With sound nutrition and a good fitness routine you can lower your body fat regardless of genetics.

I hope I've helped you to better understand the term of body fat.