If you recall way back in the beginning where I talked about 21 Laws of Fat Loss I said that they are not in any particular order. However, if you read yesterday’s post about the law of compounding if you start implementing each one of the previous 5 things start to compound over time and can create a huge transformation in your life!
Strength Training Benefits Everything
I often get asked, what’s the best workout for fat loss?
10+ years ago, it was believed that in order to lose fat you had to spend an hour on a cardio machine, as often as possible.
Those were some boring times…
But since then the science of fat loss has improved and one single reigning king of workouts has taken the throne…
The king of all workouts is: Strength Training
What qualifies as strength training?
In order to get all of the amazing benefits of strength training, you must do weight lifting exercise with resistance (like dumbbells, barbells, kettlebells) that you cannot do for more than 12 repetitions in a set.
By being limited to only 12 repetitions because of the resistance, your body gets incredible lean muscle building, cardio and core strengthening benefits; all in a single workout.
Now of course you wouldn’t only do 12 repetitions every time. This example is used to demonstrate that if you’re trying to do “a lot of repetitions to tone up”, you’re likely not getting the real benefits of strength training.
This is how our most successful clients get such incredible results – by picking the right weights.
Before you start trying to add more weights to your workouts, make sure you consult a fitness professional to ensure your form and technique is safe and effective.
I know this is not going to be easy for most of you and it has to start with changing your mindset. Just so we are clear I am not saying to quit doing cardio but don’t make that your sole focus every time you work out.
To start off let’s say you are working out 3x a week. For the first week just add one day where you do 1 day of strength training and 2 days of cardio. From there switch it the second week and do 2 days of strength and 1 of cardio.
Once you have completed the first two weeks of this you can continue to flip each week or add another day to your routine so eventually you are doing at least 2 days of strength and 2 days of cardio each week. If you really want to push the envelope get to the point where you are doing 3 days of strength training and 3 days of cardio with one day of rest.
If you need some sample workouts you can do at home you can download my “7 At Home Workouts” right here.
P.S. Fat Loss Law #7 is something you can only live without doing for 4 days otherwise you may no longer be living!Continue reading
As I mentioned at the end of yesterday’s post, today’s fat loss law can really pay big dividends. I first learned about this right after college and it was how to use this law for money. However, it applies to weight loss as well.
Let’s dive into today’s fat loss law!
Small Consistent Steps Turn Into Big Positive Changes
One of my favorite books is The Compound Effect by Dan Hardy. In it, Dan describes how little, everyday decisions will either take you to the life you desire or to disaster by default.
Those small baby steps add up to a lot over time!
Consequently, the bad habits you keep, even if small, will add up to a big negative snowball when you do it for 1, 2, 5, 10 years.
The Compound Effect has much greater benefits than just adding up small actions.
Let’s say you commit to doing 5 minutes of exercise, every day… 5 minutes is such a small, insignificant amount of time that it’s silly not to be able to make yourself do it right?
Well once you start your 5 minutes and have gotten past the part of getting started, your brain is much more likely to want to keep going since you’ve gotten a little momentum going.
That means your planned 5 minutes will usually turn into 15+ minutes. All without the internal resistance that usually keeps you on the couch.
And if you actually only do the 5 minutes you initially committed to, you’re still ahead of the game and get a gold star for the day.
If you have struggled in the past to stay motivated, try using the Compound Effect. It’ll get you back on track and on the way to your goals.
“Even if you’re taking baby steps, you’re still lapping the people on the couch!”
If you are ready to get started and really want to apply the law of compounding I want to offer you up the “6 Day Stronger Core Challenge!” Start with this six day challenge and then continue to progress to a more advanced workout once you have completed it.
You can take the challenge by joining here
Tomorrow’s law is an answer to a question I get asked all the time! Follow this law on a regular basis and you will be benefiting from it even when you are not working out!
Coach DaveContinue reading
I know yesterday’s post may not have had the sizzle you were looking for when it comes to accelerating your fat loss and your weight- loss journey but it really can make a difference. Especially if you plan on being active for a long time and preventing yourself from getting injured. Also, if you have not already set your SMART goals, like we talked about in Fat Loss Law #1. Go back and read that post and set your goals.
Alright, so now let’s present fat loss law #3 to you.
Fat Loss Law #3 “You Need To Get Enough Sleep If You Ever Want To See Your Abs”
There’s a saying: lean bodies are built in the gym and kitchen. And although you need to follow a proper nutrition and exercise regimen… if you don’t allow your body to recover, you’re going to set your results back up to 50%.
Well, anytime we undergo any type of stress like working out, pulling an all nighter or helping a friend move heavy furniture; the insides of our bodies end up looking like a Walmart after a black Friday sale (cellularly speaking)!
It’s only during our sleep cycles that our cells are able to clean up the mess, rebalance our hormones, sweep up our digestion system and build new cells (like skin, hair, nails and muscles).
When we don’t give our bodies enough time to recover and repair, we actually end up with greater stress hormone levels (cortisone) and inflammation – causing diseases, weight gain and extremely low energy levels.
Hormonal imbalance and inflammation are the root of all illnesses such as cancers, diabetes, high blood pressure and heart disease… Scary stuff to look forward to if you neglect your health.
I used to give a stress management lecture and one question I would always ask the group to raise their hands and keep them raised as I called out how many hours of sleep they typically get a night. I would start with 4 hours and everyones hand stayed raised. Then I would say 5 and still pretty much everyone had their hand raised. But when I called out 6 hours a night half the room lowered their hand. By the time I got to 8 most everyone lowered their hand and maybe one or two people still had their hand raised. It was really said to see but it goes pretty much with what is happening in our society today. We are sleep deprived and in my opinion a good reason for most of our problems can be traced back to lack of sleep.
Getting more sleep is the simplest way to not only improve your health but also contribute to a shrinking waist size! If you want to change start by getting more sleep!
In the next post you will learn the law that is 90% of the battle.
P.S. if you would like more tips like this you can sign up for my premium newsletter and get the best tips and information on ways to lose weight and change your health.
The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.
The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their lives.
What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.
The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.
You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.
It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to. But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.
Fat Loss Law #1 You Must Have Crystal Clear Goals
The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.
Seems kinda obvious right?
“But isn’t wanting to lose weight a goal?”
Kinda, but not really…
Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on. No house number. No cross streets. No point of reference. No signs knowing if you went too far.
You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.
This is exactly what happens if you don’t set clear goals.
What does a clear goal look like?
Here’s an example of a clear goal:
I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.
You see how specific and measurable it needs to be? If this was one of your goals, you could try them on at the end of each week and see your progress.
Try setting your own SMART goals. Remember the acronym SMART stands for:
One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.
Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group www.allabouthealthandfitness.com.
Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!
Coach DaveContinue reading
Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!
Myth #1 – The Core is just your abdominal muscles
When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
So you can see that the core is much more than just your abs!
Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs
Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.
You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.
The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.
Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain
I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”
Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You are not alone and today in this episode of Fit Over 40 Challenge I’ve got 4 Self Motivating Mind Tricks that will help you lock onto your goals and finally get the results you want.
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
Self-Motivating Mind Trick #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.
When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Self-Motivating Mind Trick #3: Be Practical.
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.
Self-Motivating Mind Trick #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.
Get started on the program that will transform your life. Start today with the 7 Day Fat Loss Jump Start Program. Just enter your info below and you can get started changing your life today!
In this episode of the Fit Over 40 Challenge I acknowledge the frustrations that people have when it comes to their body and I talk about my weight loss journey struggle as a boy and adult however, I give 21 reasons and rewards that exercise can give you. My whole goal with this episode is to light a fire under you and get you to take action on becoming fit and healthy.
Below you will find the list of 21 reasons and rewards that you can print out and look at them to keep you motivated.
1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.
5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
P.S. If you are looking to take a challenge to get you jump started on your fat loss then you can get the “7 Day Fat Loss Jump Start program that I use with my new clients below. Let me know how I can help!
I can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!
Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
“Some people want it to happen, some people wish it would happen, others make it happen!”
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”
” You can’t put a limit on anything. The more you dream the farther you get.”
“One important key to success is self confidence. An important key to self confidence is preparation.”
“Don’t give up…don’t ever give up!”
“Winners never quit and quitters never win!”
“It’s not the size of a man but the size of his heart that matters.”
“It is hard to beat a person who never gives up!”
“You don’t have to put an age limit on your dreams!”
“When you fall get right back up.”
“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”
“When you lose you get up, you make it better, you try again.”
“If you are afraid of failure you don’t deserve to be successful.”
“Today, you have 100% of your life left.”
“Get Fit in the gym, lose weight in the kitchen.”
“With God, hard work and focus, I can accomplish what is ahead of me.”
“To be the best in the world you can’t cut any corners. Every little thing counts.”
“Everyday of my life, I’m trying to find a different way to get better.” h
“I may win and I may lose, but I will never be defeated.”
“It’s not wanting to win that makes you a winner, its refusing to fail.”
“If you don’t second guess yourself, then you aren’t trying to get better.”
“A winner is a person that gets up one more time than she is knocked down.”
“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.”
“You can’t measure success if you’ve never failed.”
“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!”
“Dreams are made possible if you try.”
“Remember tomorrow is promised to No One.”
When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.”
“You can do more, you can always do more.”
“When you have less time to workout, how you workout becomes significantly more important.”
“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.”
“The body achieves what the mind believes.”
“Sometimes the easiest person to fix is yourself.”
“My family and I built my whole career from scratch.”
“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.”
“Just do it.”
“Every champion was once a contender that refused to give up.”
“If you cannot find the time to exercise, you better find the time to be sick.”
“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.”
“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”
“Nothing is impossible, the word itself says I’m possible.”
“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.”
“The only bad workout is the one you didn’t do!”
I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.
P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”
I am excited about taking on the 22 minute Hard Corps 8 week Challenge with Tony Horton.
I like most people have a tendency to get into the habit and routine of doing the same old thing over and over again. I mean let’s face it we hate change and resist it at all levels. So, I decided that I was going to take this challenge and change up what I have been doing for the past year. Now don’t get me wrong the current workouts that I am doing are great workouts and I have sen results
Throughout the next 8 weeks I am going to journal about my experience that I will embarking on.
First, I shot a quick video on what comes with the 22 Minute Hard Corps Kit. I have to admit I am like a kid in the candy store when it comes to getting physical products in the mail these days. Oh, and I was hoping to have a solid video shoot but when you work from home and have kids 10 and under you see what happens when you try to do this when they are home. Actually, when I watch it now I laugh but I was frustrated at the time
Click here to watch the 22 Minute Hard Corp Workout.
If you are interested in taking the 8 week challenge and want to learn more about the 22 Minute Hard Corps Workout then click here.
P.S. If you are looking to surround yourself around highly motivating people and need some accountability I would love for you to join me over at my FREE Facebook Group. Go to www.allabouthealthandfitness.comContinue reading
In this episode of the Fit Over 40 Challenge Show I had the pleasure of speaking with a very good friend and long term colleague of mine Morris Brossette!
We talk about several different topics but the story about his sister going from couch to Spartan Race is really cool and inspiring.
You can find out more about Morris at www.eatrealandmove.comContinue reading