GET LEANER, FASTER - lose, maintain or gain ...here's YOUR Outline Plan.

There are FIVE FACTORS of FITNESS to

GET LEANER, FASTER

If you are a regular reader, welcome back, if it's your first visit and you are a brand new Client, a very warm welcome to you. Get ready to be EMPOWERED. Today we are going to clarify the basics of creating a lean, toned, healthy and fit body foundation that will put you in good steed for the rest of your life. 

Your Outline Plan

So, your goal is to make major changes in your physic right? In order, to create amazing success, you need a system. Having an Outline Plan is your first successful step toward creating a Personal System For Success. One of the first things you'll need to do is, get your life-style READY for change. If you haven't already, buy a large DAY PLANNER so you can organize your time, energy and responsibilities. You'll want to plan your strategy, write down your thoughts and keep track of your responsibilities and appointments (with yourself to workout). O.K. ready to start Transforming?  ...As you read today's post, jot down the things you can start implementing right now, today, and note the things you'll be getting to in the next few days   ...or you can simply print out today's post and make your notes in the margins.

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1. LOGISTICS: You'll need to keep track of what you want NOW, what you've done so far, and what you NEED, TO CHANGE UP TO THE NEXT LEVEL.

Keeping excellent records is very important, in fact, it's crucial to YOUR long term success. . Keeping excellent records will help your Body-Shaping dream not get kicked to the curb by circumstances and unseen challenges. You can learn about, AND empower your dream of creating a robust, healthy, toned and trim body by reading the material here on The PETEtheTRAINER Blog, BUT... if all you have is just a desire to change, and a little bit of passion BUT NO real organizational skills, or exercise performance knowledge, or workout time management savvy, you are going to spend way too much time fumbling, stumbling, and wasting time, money and effort. BOTTOM LINE? You are definitely going to need an experienced Certified Personal Trainer to facilitate and guide you, so stay focused, organized and uninjured ...and make SUMMER 2010 YOUR BEST EVER..!

2. CARDIO TRAINING: Improving your oxygen uptake, coordination and waste elimination.

You'll do cardio for 30-60 minutes 4-5 times per week in order to quickly burn off excess weight. (If you are doing INTERVALS, don't do more than 20 minutes at a time, so you're NOT  cutting into your recuperation time). You'll need to make sure you are not eating excess calories over your daily maintenance levels.

Always make sure you are hydrated because fat can only be maximally metabolized if there is enough water in your system to excrete the byproducts of that process in your body. Maintain a positive attitude. Negative emotions release chemicals that encourage the storage of fat.

Vary your cardio activity. Distance walking is a good start. The more your body is asked to adapt to new tasks the more weight loss you will experience. For Steady State Cardio with the goal of burning fat, keep your heart rate at 65-75% of your max heart rate for 30-45 minutes.

For Interval Cardio training, try doing 1 minute at 85-90% of your Max Heart Rate followed by 1-2 minutes of lower intensity. Your ability to do cardio will increase over time. As you lose weight, the intervals will become easier as you carry less weight overall. Burning off extra weight can be done on any machine or by any method. Do not limit yourself to just the treadmill. You can bike, swim, jog outside ...basically you can do whatever will elevate your heart rate for the given period of time that you need to reach your stated goals.

There is no perfect weight loss program or muscle building routine. By stimulating your muscles and burning calories through activity, you will be working towards your goal. There are many paths to the same destination. Cardio alone is not the answer to weight loss if your priority is to create a healthy, toned and eye pleasing physic.

3. STRENGTH TRAINING

You'll need to time manage all your strength training sessions. This can be done in a number of ways For example, a '3 day' a week full body Program or a multiple 'body-part split' etc.


Here at The Las Vegas School Of BodyShaping we have tailored Programs for ALL LEVELS of fitness and any circumstance, all offered at an affordable and empowering cost to you. The real secret to achieving results from your exercise program is actually doing the work so the best way for you to split up (Time Manage) your routine depends on your lifestyle. 


For a marked success you'll need to show up consistently and know why a routine is working for YOU. Understanding when to make adjustments is just as important as knowing how to build your Strength foundation. If you don’t want to spend the time learning and just want to have it all laid out for you, then simply hire an experienced Personal Trainer who will just tell you, how, why and when to do each step of YOUR Personally Designed Program.

There are several methods of making sure that YOUR strength-training program continues to stimulate your body to greater results. These include: changing attitude, rest periods, rep ranges, grip spacings, rep tempos, resistance, angle, contraction, timing and volume.

You can also all day strength train to increase your metabolism and support weight loss. EXAMPLE: Pushups on the hour, or Squats during commercials while watching T.V. etc.

Working out should NEVER be boring.
When you are STRENGTH training, you are in reality, practicing squeezing muscles. Any movement, regardless of if you are using weights, pulleys or simply your own body weight, you will be working your muscles if you are challenged physically in fewer than 20 repetitions.

4. NUTRITION

There is no perfect weight loss diet or nutrition program. Most plans work on the basis of creating a caloric deficit either through exercise or eating. This deficit can be caused by low carb, high protein, overall reduction, or eating like another country or region. Having said that, remember: EAT FOR THE ACTIVITY YOU INTEND TO DO. 

When it comes to eating for body-shaping and weight loss, there are 3 FOOD tools (ingredients) you can use, they are; protein, carbohydrates and fat.


The idea is to create a balanced diet of wholesome foods, so you are consuming the nutrients you need to thrive, with nothing extra added. This is called CLEAN EATING.

You'll need to start learning what foods make up the above three ingredients in their best forms for YOUR body. This is very important and should form the basis of your shopping lists. If in doubt, check against The BASIC Shopping List available elsewhere on The PETEtheTRAINER Blog, or simply refer to your copy of the EAT CLEAN DIET book of choice.

What EXACTLY IS Eating Clean?

Eating Clean is simply, treating your body right.

It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again. Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.

Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before. Actually you should never, ever worry about counting your 'eating' calories. You will never have to diet if you Eating Clean. Once you've 'leaned out' you will keep your lean and healthy physic for the rest of your long life. Eating Clean guarantees results!

For those who just have to know, there are 3500 calories in a pound of fat. Knowing how many calories you burn in a week will help you do your fitness math so you can have an approximation of when you can expect to reach your goal. Do you know how many calories YOU burned up this week? How many weeks will it take you to reach YOUR goal? If you burn 7000 calories a week through, diet, strength training and cardio, then it will probably take you one month to lose 8 pounds of fat.

Wanna lose 12 pounds a week like on those TV infomercials? Firstly, realize most subjects are over 300lbs to start, so the weight loss is higher in proportion to their overall size. It also takes more calories to move a 300lb body around, than it does a 140lb body. Second, they are losing bodyweight NOT just body fat. There is muscle lost and hanging skin, left to show for the incredible lost weight. Third, they work out 6 hours a day or more. Usually creating a deficit of 1000 calories an hour (which is a huge amount, and scary without a doctor's close supervision).If you lose a large amount of weight too quickly, you'll end up with skin that is too big for your 'new' body that will have to be surgically removed. I don't recommend this route. Lose the weight at approx 2 Pounds per week via strength training, healthy nutrition and quality recouparation. Never starve yourself or you will more than likely encourage fat retention on your body, because it thinks it is in a survival situation. Fat is more necessary for survival than muscle is. Not eating makes you burn off muscle and store fat.

REMEMBER: Lifestyle is the secret to success. Eat CLEAN, TRAIN Tough, do your CARDIO Correctly and BE ACTIVE every day ...and your body will 'say - with all this activity we should release some fat..! If you can do this, just about any goal is possible.




IN A NUTSHELL... it's about stimulating muscle and losing excess fat. For both these goals however, all 5 of the Factors of Fitness have to be organized. Can you get 5-minute abs? NO. Can you “Get fit in 15 minutes a day”? NO. Can you lose 30 pounds in 30 days? Yes ...if you workout like a maniac for 6 hours a day! But that’s not how it should be done if balance and health is part of the equation. 

Here are a few more weight loss tips for you to consider...

Take a slow and steady approach, get all the facts to empower your journey and make it a lifestyle change, crunch the numbers as well as your abs ...and you'll see that there are a lot of scams out there. For most folk, the best way is, hard 'smart' work, performed correctly and consistently over a few months, to allow permanent results show on the scale, tape and after pictures.

If you want to SEE (and FEEL) a dramatically different version of YOU staring back, in the mirror, you'll need to give it 3 months on a structured Body Shaping Program.  Anything less is just not committed enough. Look at the 3 month period as an investment that will pay off time and time again for the rest of your life. It's so much fun to see the fat come off ...and the look of shock on friend's faces, who haven't seen you for three months or so, is priceless.

5. RECOUPARATION: The process of collecting on your investment (of time, money and effort /working out).

If you want to achieve the most, best long term results, you'll want to master the art of Recouparation (otherwise known as the resting period after working out). If you are working out at around 80% intensity (recommended), you are going to experience soreness, stiffness relating to buildup of 'stale' lactic acid and other by-products cause by the intense squeezing of your muscles during your training lesson. So what should you do: Within 30 minutes of finishing your workout, you should start your workout recouparation period. 

By the way, complete recoup. can take up to 4 days for major muscle groups, especially legs, but mostly you'll experience a little tenderness in the worked muscles for about a day. 




I like to put my feet up, and go over in my mind the workout I've just completed, and how it felt. It's at this time I note what felt really productive, and what can be changed for the better next time. 




After my 'rest up' I make a whey Protein shake and take my Branch Chain Amino Acids, and if it's convenient I'll take a 30 minute nap to 'seal in' my workout recoup. 




Then I like to do some mild stretching and go through The Prameters Sequence TM. I'll also avoid any negative drama situations or negative people at this time.

Meet Megan

she NOW eats clean 

but for various reasons ...as you can see, she didn't always

Megan is 22, she's 5' 7". At her heaviest she weighed 213 pounds.

Her current weight is a lean, healthy, toned 128 pounds.

Read her inspiring journey to create her physic, and her life.

Visit www.eatcleandiet.com for more EMPOWERING information.

Her Journey:

Dear Tosca,

Excuses, excuses and more excuses! That’s what I gave myself when I reached a whopping 213 pounds at the end of December 2008.

In high school, I wasn’t overweight. I was your average female student who was a member of the track team and drill squad. But that all changed after I graduated and I was kicked out of my parents’ house at 18 years old for not joining the military.

I worked for one of the unhealthiest food chains in the world, making minimum wage. I lost my scholarship because I was working too much and was then literally forced to choose between college and the roof over my head. I was very stressed, very depressed and started to overeat to feed my emotions. Little by little the weight piled on. I was falling apart from the inside out.

By the time I was 21, I had been laid off from five different jobs. I started to drink to remove myself from the real world. I had almost nothing, and I started to let the one thing I did have slip away – my life. Mixing alcohol with my bad eating habits became destructive to my health. My weight ballooned to 194 pounds and I wore a size 16/17 in pants.

My reality check came one day when I ran into an old friend while I was in the mall looking for a new pair of jeans because none of my other pants fit. She asked me if I was pregnant and when I answered no, she asked, “What happened? You got so big!” It was the hardest, coldest thing I had ever heard, but at the same time it might have been the best thing to ever happen to me! I walked away from my friend without saying a word and returned the jeans I had just bought. I promised myself it would be the last time I would ever pick out a size 17!

I immediately went to get a membership from a gym close to my house. I knew I would have to lose that weight the hard way, but I was ready. After my first workout, I came home feeling like I wanted to quit, but I didn’t. I told myself I was going to do whatever it took to get my body back.

Unfortunately, that night after my first workout, I fractured my ankle! I was devastated with the news that I’d have to be off my feet for three months. But my heart felt so driven, I couldn’t just stop there. I picked up a copy of Oxygen magazine to read while my ankle healed and I found Tosca’s column, “Raise the Bar.” It was there that I learned about her books. I ordered them right away. With the advice from The Eat-Clean Diet®, I started to get myself organized. If I couldn’t work out, I was going to dedicate myself to the principles in her book.

At first the changes came slowly, but I didn’t give up. I had to keep going! Eventually, I was back on my feet and back to the gym. The combination of The Eat-Clean Diet® and the workout plans provided by Oxygen magazine started to make huge changes to my body!

By May 2009, my clothes were falling off of me. I was becoming me again! I started a weight journal and at the 30th of every month, I weighed myself and took measurements. I actually started to look forward to my monthly weigh-ins! I worked my butt off! I was in the gym twice a day, six times a week. I joined the spin classes, lifted weights and logged many miles on the treadmill and stationary bike. Most importantly, I was eating very Clean!

I am now 22, I weigh 128 pounds as of December 1st, 2009, and I’m in the best shape of my life! My emotions and state of mind are stable and for the first time in a long time, I can see the great life I have ahead of me. The biggest lesson I have learned from this journey is that you can’t make excuses if you want to achieve your dreams. Make do with what you have and push forward! I’m facing my own hardships right now, but I’m determined to stick to my goal of competing in my first show in May 2010! It doesn’t matter if I win my first competition. The greatest reward I’ve gotten from all of this is the pride I can feel as a stand on that stage knowing where I came from.

I want to thank my friend in the mall that day. I needed that push from her, whether I liked it or not. Also, thank you, Tosca! Your inspiration and advice changed my life!

Thank you, Tosca!

Megan Murphy

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