I did a consultation with a 300 pound guy that said he was eating under 1200 calories a day, basically starving himself and only eating a dinner meal. Yes, the scale reads a lower number, but A) what is the bodyfat % are you loosing fat or muscle? you want less bodyfat and keep or add more muscle, especially since muscle burns more calories than food and B) what happens when you do start to eat more – your body has been in starvation mode and will pack on the fat reserves in preparation for the next starvation.

I don’t truly believe the numbers behind calories, however I get where it can make it easier for some people to understand their eating habits – but please do NOT tell me that 100 calories of cheezy poofs are equal to a 100 calories of broccoli.

For more detailed information on how my clients are loosing up to 2 pants sizes a month get my “Drop Pounds, Gain Watts” ebook:

I have heard and seen in videos people saying that they can eat something now, and it will not matter, as long as they do cardio later.

While on the one hand there is some truth to this – let’s look more at what this really means.

Many people believe that what calories they burn while on a cardio machine. There are several problems with this.
A: That number is highly inaccurate due to variances of muscle, age, height, bodyfat and metabolism of each individual.
B: The number of calories comes from stored muscle glycogen for the first 45 minutes of exercise.
C: all calories are NOT equal!

Body fat is created when eating foods that raise your blood sugar levels while you are NOT exercising – in other words if you eat sugar while exercising or immediately after, that sugar goes mainly to the muscles as energy.

It takes up to 2 hours for the food that you eat to reach your blood stream.

When someone eats that piece of bread, dessert, the sweetened tea, pasta, etc. then the body ends up storing that extra food/energy as body fat.

The problem with they way that some people think about this is that eating an extra 100 calories of pasta would equal doing an extra 100 calories worth of time on an elliptical machine. But this is not created equal.

In order to actually start to burn off that body fat – using an treadmill/elliptical/rowing machine, you must first get past the 45 minute mark for the fat burning to kick-in.

So, now that you realize this – is that sweet tea/bread before dinner/ dessert worth that extra time required to burn it off? Only you can be the judge of that. But I hope at least now you have a more accurate realization of what it truly means and why this makes it so hard to ‘cheat’ and still get 6 pack abs.

A) Proper nutrition
B) Proper Exercise
C) Proper flexibility

A) Nutrition. You can NOT out train a bad diet. This is KEY!

Eating guidelines is something that many people seem to struggle with. It can be very confusing due to all the mis-information and Advertising that companies do. Companies do advertising in order to increase sales, and increasing profits is the true bottom line.

Nearly every cell in your body reproduces about every 6 months, it can only reproduce based on the nutrients that are provided!! So, you truly are what you eat.

This 10+ page document outlines how I made some easy changes and lost 20 pounds of fat in less than 2 months! It was easier than I thought it would be. Trust me, I have a thing about going hungry and the whole time, I didn’t. I was surprised that this way of eating allowed me to satisfy my hunger, and actually eat less snacks.

B) Exercise. You must Move! If you want to loose fat, you must move. If you want to loose fat quickly, then you must sweat while you move! If you don’t want to sweat, then you must have lots of time to move slowly.

Tip: Get a Heart Rate monitor!

Quick fat loss = you must push your heart rate up doing exercises, then allow the heart rate to drop….intervals will ideally vary! Intensity and using the highest number of muscle groups is KEY! That is another reason functional training is so popular!

Want six-pack abs? then you have to remember it is the visibility of the abdominal musculature, not the strength of the muscles that matters.

C) Flexibility. In order to prevent injury, perform optimally, and reduce aches and pains, the muscle must be with in proper length tension relationship.

In fact here is an ebook on how to do myofascial release, which is more effective because it is just like a massage and better than stretching.

So, is doing abs a waste of time? Yes and No.

Yes, it is a waste of time if you want a six pack and that is all you are doing to attain that goal – everyone has abs, you just can’t see them – so you have to start there first!

No, because done correctly, ab work is great for your core.

All you need is:

• Cross Training shoes
• Towels
• Water bottle
• Good attitude

I Know What You May Be Thinking Right Now…

• Getting out of bed and heading to a cold, dark park and rolling around on wet grass doesn’t sound like a lot of fun
• Dieting is hard and no fun (especially if you have kids)
• You’re busy, and its hard to find time to be fit and healthy
• You have daily stress (which produces the fat hormone Cortisol)
• The thought of being on boring cardio equipment for hours makes you cringe
• You need someone to push and motivate you
• Exercising in those big corporate gyms never gave you the results you wanted

Finally, Thanks To Core Body Boot Camp… Now You No Longer Have To Deal With ANY Of That Ever Again!

Core Body Boot Camp

• Here at Core Body Boot Camp we fuse cardio, weights and stomach flattening exercises all into one workout. You will save time by burning fat, toning muscle and getting a flat stomach all at once.
• You get the fat melting benefits of cardio while having fun, and NOT getting on boring machines.
• Because our boot camp workout is indoor/outdoor we don’t have to deal with bad weather.
• Our new boot camp formula will neutralize your stress, causing your fat hormones to shut down so you’ll stop storing fat, especially in your stomach, hips and thighs.
• We are serious about motivating and inspiring you! We sincerely are here to encourage you to get that strong, toned, energized body that you truly deserve.
• Since our fat melting Core Body Boot Camp workout combines all the benefits of cardio, weights and core training with an instructor that really cares about your results, never will you have to deal with the uneasy feeling of a corporate gym.

  Stop And Think About This For A Minute!
  Can you picture how strong, toned and healthy you’re going to look and feel, now that you no longer have to struggle with:

• Not having enough time to take care of your self to get fit and healthy
• Boring cardio workouts
• Not having anyone to motivate, encourage and care about your fitness goals
• Unrealistic Diets
• Boring redundant workouts

What is Core Body Boot Camp??

Core Body Boot Camp is a fitness program that includes top notch fitness instructions, nutritional coaching and motivational training all designed to get you in the best shape of your life in the shortest, safest possible time regardless of your current fitness level.

What is a ‘typical day like?’
There is no ‘typical day’ and that is what makes it FUN! You can expect some light running, resistance training, obstacle courses, core, body weight training. It’s always an adventure!

How soon will I see results?
Performance improvement can take place in as little as a couple of days. “Visual Improvement” can take from two to four weeks depending on your effort level. It’s becoming common to see a clients go down 1-2 dresses sizes within the first 30 days.

Yes! I’m ready to quit impossible diets!

Yes! I’m ready to fit into my “skinny” jeans!

Yes! I’m ready to “Shut Down” my fat hormones!

Yes! I’m ready for new and exciting workouts!

Yes! I’m ready to say no to cold parks and wet grass!

Yes! I’m ready for results in 30 days or my money back!

Yes! I’m ready to get motivated!

Classes are: Tuesday/Thursday 7:15am-8 and @9:00am-9:45.
Where: Athletic Training Services studio – 3872 Roswell Rd. – Suite A-9 – Atlanta, GA 30342

-about a mile from Chastain park

This is How Committed To Your Success I Am

Don’t let the next 6 months be the same as the last 6 months. Do something about it.

You CAN do this. The Unstoppable Fitness Formula can work for you. All you have to do it let me “prove it ” to you over the next month.

Classes will be ongoing for 3 months to get too the Holidays in the Best Shape yet!
Classes are twice a week for only $200 a month, however, if you sign-up online, then it will only be $149 a month!

P.S. 30 days from now you’ll either be a month older and possibly a few pounds heavier, or, you can be a 5-10 pounds lighter and 30 days closer to your fitness goal. You decide which on you would rather be one month from now. Make sure you make the right choice

Let me explain what I mean. The simple fact is there are more basic exercises that you can get as much benefit (if not more) and a fraction of the risk involved in performing them.
Some examples of low risk, high reward plyometric exercises are:

1) jumping rope.
2) squat jumps.
3) side to side hops over cones.

Some examples of High Risk with little reward are:
1)  Anything involving standing on a stability ball.  I’ve done it, but each time I let out a sigh after being finished – b/c I didn’t get injured.  Sure, it’s a cool looking exercise, and people may stop to watch you, but the risk involved during, and finishing the exercise is way too high for any benefit that you would get from doing it.

I heard that Juan Carlos Santana tore an ACL getting off a ball at a seminar – that was enough to make me realize that it was a little risky too do.

2)  Increased box size while doing box-jumps.  Just because you use taller box, does not mean that the proportion of benefit from jumping is increased, in-fact there is an inverse relationship.  The taller the box, the less increase in benefit, and the greater increase chance of injury.

For example, if you are doing box-jumps onto a 24″ box, going to a 36″ box is going to barely increase the body’s ability to create more power, however, there is a much greater risk involved.

3) Using ‘the smith machine’ to do squats.  I understand the reason people use the smith machine to do squats, but what I don’t think that people realize the hidden risks of using the smith machine.  The risks are that:

A) you are loading lots of weight onto the back of your neck, and then attempting to squat that weight, during the course of doing this, you are likely to cheat in any way possible to raise that weight – pushing your neck further into the smith machine.

B) If you have bad mechanics while squatting & then add much weight to the squat (again, on the back of the neck), then the bad mechanics are going to be magnified – and at some point cause an injury.

Want a better exercise that will still challenge most athletes – Single Leg Squats!  You don’t have to double the load on your neck, to double the load on each leg, just use 1 leg and your body-weight.

Another difference is unlike basketball or volleyball, where the power creation may have to come from different muscle length during the course of an event, for cycling, the legs power creation goes through the same cycle (no pun intended, but hopefully appreciated) either seated or standing.  So, because the pedal is attached to a crank-arm,  your foot is going to do the same circle for every revolution of that crank.

Therefore, we use Plyometrics so that the Power Creation uses a similar muscle length tension relationship of squatting low and jumping, then landing back in a similar squat, then immediately jumping again.

Now before you race to the gym or the basement to hammer out a plyometric workout, please read this first and keep in mind that a risky exercise does not mean it has the most reward!
The biggest reward is to stay injury free.