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.

The Las Vegas 
Body-Shaping SchoolTM 
The Premier Holistic Personal Training Service TM                                     

Create amazing results like this ...are YOU ready?

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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Your Sexy Body: Part Two: Specific Nutrition, Workouts and Lifestyle Choices

FAILURE IS NOT AN OPTION

PRESS PLAY

START THE NEW YEAR ON TRACK

ON PURPOSE and ON TIME

Wow, it's been a very busy time for me lately, as I've taken on more business responsibilities and excepted more new Clients at various locations (some mornings, having to be up at 4 am), so I've taken to having my laptop with me at all times, and when I get a few free minutes, I can update my site ...I can be spotted at various coffee shops around Las Vegas sipping on a java between sessions. You'll know me 'cos I have a big PETEtheTRAINER sticker on front of my laptop ...say hello, I'm always happy to chat about health, fitness and martial arts, or answer any questions you may have.

Let's get started

Did you print up your copy of

The Official PETEtheTRAINER BASIC Shopping List?

For those of you who are ready to go hardcore, print up today's post.

...either way, you want your cupboards and fridge stocked with life thriving foods.

Today we are going to talk about getting more organized, and how to set yourself up to be on track, to create some serious, long lasting results you can be proud of.

DO YOU LIVE IN LAS VEGAS or VISITING?

READY TO START CREATING SERIOUS RESULTS?

CALL PETE for Studio availability

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YOUR SEXY BODY PART 2

WANT RESULTS LIKE THIS

In this issue of the blog, we'll take a deeper look at what's involved, when creating BALANCE in your nutrition, your workouts and your lifestyle choices AND desiring maximum lean, muscle-tone results without wasting time, money and effort.

YOU ARE

ENTERING

A NO B.S. AREA

Building vigorous health in the three basic areas is your major concern when deciding to get fit - were talking physical, emotional and spiritual.

Which will have a direct on the following program attributes:

Personal workout design focus.

Correct intensity, duration and periodization

Correct hydration and nutrition ratios (timing of calories, carbs, fats & proteins).

Harmonious/pro-active lifestyle habits and mis-speak management (re-active mind management).

All these need to be organised under the umbrella of

a professional quality Time Management System

16 WEEKS, 110% COMMITMENT

So if your intention is to have a killer body AND you are a busy parent, and/or dealing with time and energy pressures and responsibilities, mastering time management is going to be crucial to your Transformation success ...along with having a great trainer of course, to provide, direction, motivation, feedback and keep your workout records up to date (for present and future adjustment reference).

YOU GOTTA GET REAL

to get

REAL RESULTS

For those who are training ONEonONE with me, you may recall, Number 6 on your Transformation Check List - Use a Day Planner ...to organize your time, finances and energy.

Please Note

Before you can successfully complete any of my programs you will have to have built a Fitness Foundation TM

(In other words, you have learn't the basic foundational exercises correctly and your body has started to 'grow' and you are conditioned to regular recuperation).

ONCE YOU'VE BUILT YOUR FOUNDATION

you're READY to start a Program

OUR MOST POPULAR

The 12 WEEK Transformation ProgramTM

You have 36 workouts in 84 days of 110% commitment ahead of you

NO breaks in Program continuity

NO adding stuff

NO leaving anything out

This isn't about squeezing-in some extra stuff in your already busy schedule

YOU'LL NEED TO THINK: EAT,DRINK,TRAIN, CRAP and REST SUCCESSFULLY

If you think YOU can do all the exercises, BUT bend the nutrition guidelines

YOU'RE GONNA BE DISSATISFIED WITH YOUR RESULTS ON YOUR GRADUATION DATE.

DECIDE NOW, YOU'LL HAVE AN ATTITUDE OF 110% COMMITMENT

...and you'll feel and look like a million bucks

Each morning as you progress on your program, while you are drinking your 16 ounces of COLD drinking water, think about WHY you are doing this program and what you can do better. Think about the progress you have made so far, and the changes for the better to come. It's important that you follow the program as laid out. Don't miss anything out or do YOUR version. There is no room for 'winging it'.

TAKING CONTROL OF YOUR PROGRESS

By keeping all your notes, reminders and feedback info in one place (your Day to Day journal) you'll start to become more organized and ALSO SAVE ENERGY AND TIME ...and if you have to write something down, make sure it's on a piece of paper, no smaller than 8 1/2 x 11 so it can be filed and easily retrieved.

IN LIFE

you always have

two choices

be a WHINER

or be a

WINNER

WHINER--------------------------------WINNER

NOTE: For some, it may take 1 year or more, to create this kind of change.

TIP: When buying your day planner, get a large size, so you have plenty of space to write down notes to yourself feelings & emotions, your likes, dislikes, pre and post workout feelings, foods supplements consumed etc. The idea is to be able to look back at your notes, and see what worked for you at that time. This in turn will help you make better choices in the present and future.

'Organize' is the key 'attitude' that will unlock your success

When you organize, it can then become a

lifestyle

At this time in America, it's even more important, that you have control of the delegation of your available funds, so you CAN finance your personal growth and not get sidetracked.

MENTAL ENERGY DRAGGING?

When it comes to personal energy (physical and emotional)...you are going to have more and more of it, as you start eating healthier, and as your body and psyche changes, and your fitness levels continue to rise, BUT REMEMBER, THIS DOESN'T HAPPEN OVERNIGHT.

You are going to need at least a few weeks to build up your fitness foundation ...Now, if, you are just starting out or re-starting your Health & Fitness journey and you've been on a restrictive diet or have been gouging on foods containing "poisons", you will have to go through a period of elevating your calorie consumption, or you may have to go through a period of detox (or both). You need to acquire energy (calories) to workout, so make sure you start to eat by following the following nutrition guidelines mentioned in this report ASAP. You'll also need energy to recuperate (growing the results over the coming week after a workout) PLUS, of course you'll need energy for all your other (after/in-between workout) responsibilities.

ARE YOU SABOTAGING YOUR SUCCESS?

If you haven't already...

Purge Your Pantry and get rid of those

energy zapping, artery inflaming, body bloating fake foods.

No matter where you are starting from ...START..!

Of course there are some limitations that we need to talk about, for the good folk who have decided to get organized, fit and healthy ...AND are 50 - 300 pounds overweight,(with possible lower back, knee and ankle considerations) AND have spent a lifetime shoveling highly addictive foods down their throats as fast as they can, a couple of times a day or night until they feel full and satisfied. Usually this leads to not just a physical problem, but an emotional problem too (a 'comfort' food addiction). Many skip breakfast, running on empty all day, and 'making up' by having a gut busting, roll over on the couch dinner at night ...Mmn, can you say 'DIABETES' 'STROKE' and 'HEART ATTACK' 10 times with one breath? ...I didn't think so.

My point here is ...realize,the human body is a wonderfully good adaption machine, it will go to extremes (more of this later in today's blog) to obey your commands ...whether healthy or insane, your re-active mind doesn't care (It's hard wired just to automatically react to information given, it just does it's 2 part job - keep you alive, AND take notes for present and future re-action).

You may have some time to put in, until you are ready for CLASSIC exercises such as, squats, presses and rows etc. BUT you CAN start having a more empowering relationship with your couch, in fact, I want you to MOVE the couch AND the rest of your furniture, Yes, rearrange the furniture ...I want you to rearrange all your furniture, even your bed... change it so it faces in a new direction. NEXT... I want you to clean out and organize your fridge so it's spotlessly clean and organized. NEXT... I want you to take a look in your closet... those clothes you'll never, ever, wear? Give them away... the funky shoes too!

If you have a garage... clean and organize that too. Get rid of the clutter ...surround yourself with an air of simplified organisation. Obviously people have different amounts of junk and clutter, and it may take you longer to get really free of all your junk and clutter.

call me around day 5

702. 648 1301

and we'll set up your FREE 15 min.

GOAL ANALYSIS and

Fitness Assessment

...NOW THAT YOU'VE STARTED MOVING MORE

I'll HELP YOU START

focusing on KEEPING your new

fitness lifestyle momentum going.

By day 5, you will have KICK-STARTED your calorie(FAT) burning mechanism.

You are now ready to be introduced to

The 20 PARAMETERS EXERCISE SEQUENCE TM

Results like these

may take 16 weeks of smart living

clean eating and right resting

Every action you take, including, every thought you make, impacts on how your body operates (and looks).

The secret is: You need to understand the language the body understands, so you are NOT sending the wrong messages and ending up with undesirable results and consequences.

Teaching my Clients Kinesthetic Perception (Body Awareness) is a major part of what I do in my 12 and 16 week programs.

Does the above description apply to your situation?

Here's what to do ...just as you wouldn't go out and try to complete a marathon in record time, DON'T declare 'holy jihad' on your body and mind by suddenly changing everything that's 'NOT healthy'. Instead start cutting down your portion sizes, and instead of having 6 soft drinks a day, have four, then 2, and eventually none. Instead of skipping breakfast, have a soft boiled egg and one slice of toast with your coffee. One rule of thumb you should implement though ASAP is start consuming 16 ounces of drinking water as soon as you get up in the morning, or evening, if you work nights. Do you see what I'm getting at here? It's about taking one do-able step at a time as you learn the body's language. You are intelligently building your own personally structured, system of progressing without feelings of shock, guilt, shame or blame (Transformation Guideline # 17). Start exercising by simply moving more. Find opportunities to burn some calories. Don't take the elevator to the top, walk up 2 flights and walk down the same 2 flights. Don't park right out front of the store, etc. ...and remember, breath slowly in through your nose and slowly out of your mouth. It's all going to be worth the effort, I guarantee, if you stick with it for one month, you will be ready to take it to the next level.

Drop me an email if you have questions

I'm always happy to help

PETEtheTRAINER1@GMAIL.COM

Put TRAINING ? as your subject

TIP: Workout Rule #1 - NEVER workout to exhaustion

For some, the martial art kicking exercise shown above is way above their fitness level.

I recommend when you are just beginning your fitness journey, start sure and slowly by learning The Parameters Sequence TM ...20 simple exercises that release your natural ranch of motion and help tunes your joint health, they are usually performed a few days per week, to stimulate muscle tone (without overwhelming your nervous system) and improve flexibility and coordination.

One of the things that make the Parameters exercises so popular is that you don't sweat or strain. They are performed in your 'comfort zone' and can be done by anyone, at any time. Parameters are especially effective for recuperating 'old' injuries and addressing posture problems.

The 'Fat Loss' Eating Protocol

This is applies to ANYONE wanting to 'lose weight'

The 'Fat Loss' Eating Protocol is the 'springboard' for...

The WAKE-UP WEEK Program TM

The 1 MONTH BOOT CAMP Program -(begin. Int. Adv.) TM

The 6 WEEK Gun 'n' Bun Specialty Program TM

The 10 WEEK Tough Stuff Program - (Levels 123) TM

The 12 WEEK TRANSFORMATION Program - (Levels 1234) TM

The 16 WEEK TOTAL ABs Journey Program - (Levels 1+2) TM

The 20 WEEK Fight Club Collaboration - ( Levels 1234) TM

WANT a 'Floating Workout'?

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THERE ARE 3 REASONS YOU EAT AND DRINK:

For Comfort

For Entertainment

For Purpose (Supportive Eating)

I think you'll agree, there's tons of weight loss and fitness information out there. Much of it leaves you scratching your head and more confused. Each diet seems to contradict the others.

Consistent & progressive workouts are crucial

I am not a certified nutritionist (yet) and I do not claim to know everything. However, I have spent many years travelling, training and studying how the body functions and what works for fat loss. The following general guidelines are what I use myself, and use with great success for my workout and Karate Clients.

I can't stress enough how crucial proper eating is

Correct nutrition is one of the pivotal elements that will allow you to be able, to drop body fat fast, and reveal your six pack abs. Without proper Supportive Eating, you are almost wasting your time at the gym. I have kept this simplified and easy to follow.

To lose fat and gain lean muscle, you will want your Supportive Eating high in quality protein and high fiber food. You will understand why, after further reading today.

O.K. Let's Talk First, About Protein:

If you want to be healthy AND lean support your mission by consuming high quality protein and fiber in every meal. Supportive Eating that is rich in lean protein is crucial for a number of reasons.

Protein is essential for repairing, building, and preserving your muscle percentage.

The more muscle that you can keep and build, the higher your metabolism.

The higher you metabolism, the more fat you can release.

In addition, protein is needed for the production of important hormones and enzymes.

However, one of the biggest reasons why protein plays such a big role in fat loss is, protein does NOT spike your sugar level up. The more your blood sugar is steady, the more fat your body can release and utilize as energy.

Protein is hard for your body to break down causing up to 20% thermic effect, compared to carbohydrates and fat. What does that mean? It means, when you consume protein, 20% of the total protein calories are used just to break down the protein (into small chains of amino acids) which in turn helps boost your metabolism significantly.

Here are the top 12 sources of high quality lean protein:

1. White egg omelette (hard boiled eggs)

2. Lean skinless chicken and turkey (white meat)

3. Wild Salmon

4. Lean beef

5. Tuna

6. Lean Pork

7. Sardines

8. Skim milk

9. Cottage Cheese (Fat Free)

10. Beans, nuts, legumes

11. Soy (Tofu)

12. Whey protein drinks.

Now, let's talk About Foods That Are High in Fiber:

Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making you feel fuller and for much longer time.

For example, plain oatmeal (NOT the instant stuff) is high in soluble fiber (which attracts water) will keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly (and contribute to belly bloat). Insoluble fiber helps move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.

To recap, you must make an effort to consume lean protein in every meal AND you also want your Supportive Eating to be rich in high fiber food. I've listed below the foods that are high in fiber and packed with vitamins, minerals that are essential in the design of muscle building, fat burning meals.

Top 12 Foods That Are High in Fiber:

1. Broccoli

2. Spinach

3. Yellow and red peppers

4. Cauliflower

5. Kale

6. Sweet potatoes

7. Brown rice

8. Plain Oatmeal (many health minded people's favorite breakfast food)

9. Tomatoes

10. Berries (extremely high in antioxidants which speeds up your recovery)

11. Bananas (my simple carbohydrate of choice after my working out.)

12. Legumes, beans, nuts

TIP: consume a protein smoothie with simple carbohydrates, within 30 minutes, after finishing a tough, tiring workout (or do the HARD-CORE recommendation explained further in todays blog report).

So let's put it all together by looking at a day's worth of FAT LOSS eating.

Remember, you want to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal plan looks like.

Sample Menu number ONE

Meal # 1 (Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

* cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

Meal # 3 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

Meal # 4 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)

31/2 ounces of Salmon

* cup spinach

1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)

Cottage cheese with blueberries.

Note: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu number TWO

Meal # 1 (Breakfast)

5 egg whites with broccoli

* cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)

Cottage cheese with strawberries

Meal # 3 (Lunch)

31/2 ounces Turkey breast

* cup of brown rice

1 small Apple

Meal # 4 (My post workout meal)

1 Banana

1 1/2 serving of whey protein powder

(sipping some of my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)

31/2 ounces of chicken breast

* cup yellow and red peppers.

Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)

Whey protein in skim milk

Sample Menu number THREE

Meal # 1

5 white egg omellete with chopped brocolli

* cup skim milk

Meal # 2

1 ounce of Almonds

1 medium Orange

Meal # 3

3.5 ounces Chicken Breast

* cup of brown rice

1 Large Apple

Meal # 4 (My post workout meal)

1 Banana

1 scoop protein powder

(22grams protein, 5g

carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon

1 cup of mixed vegetables

2 tsps olive oil dressing

Sample Menu number FOUR

Meal # 1

6 egg whites

* cup oatmeal (measured dry uncooked)

1 small orange

Meal # 2

1 ounce of Almonds

1 medium skim milk

Meal # 3

4 ounces Turkey Breast

2 ounce sweet potato

Meal # 4 (My post workout meal)

* banana

2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna

* cup Spinach

Medium tomato

1.5 cups lettuce

2 tsps olive oil dressing

NOTE: Casein is the predominant protein in milk to help prevent muscle breakdown.

HARDCORE PROTEIN Tip: Sip your protein smoothie before, during, and after your workout

Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. This will be a smoothie with a total of 20-40grams of whey protein.

Supplements:

I get a lot of questions about my recommendations on supplements.

There is a place and time for quality supplements to insure you are getting a complete nutrition profile and can take control of calorie consumption. For harmonious health I DO NOT recommend fat burning pills, BUT if asked, do they work? ...the answer is 'YES, generally'.

I do however, highly recommend flax seed oil and a (pharmaceutical grade ) muti-vitamin & mineral with your breakfast.

Upon waking: I recommend you drink 16 ozs of cold drinking water, and wait 30 minutes, then consume a Whey protein smoothie with your muli-vit/min.

The PETEtheTRAINER '6 PACK' RIPPED RULES' TM

O.K. here's my 6 PACK 'RIPPED RULES' List. This guide-list will help YOU dis-cover and reveal YOUR set of bricks. These are the rules that I recommend in The 10 WEEK Tough Stuff Program TM The 12 WEEK Transformation Program TM and The 16 week 'six pack' Journey Program TM

Rule #1: Eat smaller meals through out day.

Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day.

Rule#2: Consume enough high quality protein every day.

Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.

Rule#3: Consume 25-35 grams of fiber a day

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Avoid refined sugars and refined grains.

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means, put that soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing a hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5: Consume an adequate amount of fat.

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that in turn will only result to more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6: Keep yourself hydrated all day;

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.

O.K. lets put it all together

I recommend eating small feedings through out the day, each 'meal' containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. This will help increase your metabolic rate. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.

Eating smaller meals through out the day will help boost your metabolism AND keep your energy up all day.

Here's my MASTER LIST of sources of food for lean protein, fibrous carbs, and starchy carbs.

Lean Protein (60-70% in every meal)

Eggs Whites

Chicken breast

Tuna

Shrimp

Grouper

Mahi-mahi

Cod

Salmon

Swordfish

Lobster

Shellfish

Sushi/ sashimi

Halibut

Marlin

Cobia

Tofu (Soy)

Fibrous Carbs (20-30% in every meal)

Broccoli

Onions

Cauliflower

Asparagus

Carrots

Spinach

Green peppers

String beans

Yellow peppers

Cucumbers

Red peppers

Celery

Starch Carbs (before and after training)

Potato

Cream of Rice

Cereal

Corn

Brown rice

Tomato

Jasmine Rice

Sweet potato

Basmati rice

Peas

Oatmeal

Corn tortillas

Healthy Fat (10% in every meal)

Nuts/Seeds

Flax seed oil/ Fish

Olive Oil/Virgin oil

avocados

FAT BURNING EXERCISE: Structured Strength Training PLUS Interval Cardio Training

To shed body fat, Progressive Strength Training PLUS correctly timed Interval Training is key, just about any cardio activity can be converted to interval training. Interval training consists of moderate to high intensity cardio will support the burning of more calories per minute, AND will elevate your metabolism for hours and hours than any other type of cardio. Strength training will be your exercise foundation. This combination of training can keep your metabolism elevated for up to 36 hours (even when you are sleeping).

To create the successful environment to allow your six pack developement, it's crucial to focus on the whole picture (of your life). It is not just the workout time (let's say 1 hour) that's important, but it's the 23 hours remaining in the day or night. What ever you enjoy, and are willing to stick to will work. You can jog/run/sprint, use a stationary bike, take a spinning bike class, rowing, stair climbing, mountain biking, swimming or my favourite the eliptical machine,

it is YOUR choice. Just get yourself moving and for ultimate results, change up your choice every few days.

HERE'S HOW TO ORGANIZE YOUR Interval Training

NOTE: If your present fitness level is that of a old rusty bikel, you might want to start real easy for your first week or so, then try brisk walking (or power walking w/ Dumbbells) or swimming as an intro to your actual interval training routine.

Always perform a body warm up for 8 - 10 minutes with Parameters TM

Always perform a cardio warm up for 4 - 6 minutes (with the activity of your choice).

A) Moderate intensity: Slow down to a moderate pace for two minutes (Level 6-7 intensity).

B) High intensity: Perform one minute as fast as you can.

(Level 9 or 10 intensity on a scale of 1-10)

Therefore, one round will last about 3 minutes. Always take a 5 minutes cool down.

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

Week One to Four:

Complete 3 rounds, 3 times per week.

Total time: 19 minutes per session (including the warm up and cool down).

Yes you can perform your interval cardio during your non-training days or right after your strength training.

Week Five to Eight

Complete 4 rounds, 4 xs per week.

Total time: 22 minutes per session (including the warm up and cool down).

Week Nine to Twelve

Complete 5 rounds, 4 xs per week.

Total time: 25 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

Weeks Thirteen to Sixteen

Complete 6 rounds, 5 xs per week.

Total time: 28 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

This is what the interval Training Looks like duing the first week.

Warm up for 4-6 minutes by doing some light jogging.

Followed By High Intensity Running/Sprinting for one full minute.

(Level 9 or 10 intensity on a scale of 1-10)

Followed by Moderate intensity: Slow down to jogging for two minutes

(Level 6-7 intensity).

Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.

After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.

Warning: Do not perform interval training before strength training, it can actually cause a negative effect on your progress.

Follow this exactly how it is laid out and coupled with the correct amount of Periodized Strength Training, it will maximaly boost your metabolism to allow you to burn more fat through out the day (but remember, if you are NOT following the nutrition guidelines as well, you will be disappointed with you overall FAT LOSS results).

So always perform interval training right after your strength training (never before). If you do your interval training first, you'll actually cause your body to break down your muscle tissue for energy during your Strength Training.

Interval training can (and should) also be done during your non-Strength Training days.

You are going to be amazed how just only 15 minutes of interval training, can help boost your metabolism (and mood) allowing you to burn fat through out your body including the fat around your mid-section (stomach).

Here's clever little book

that should be in everyone's library

PICK UP A FEW AND GIVE AS GIFTS

WARNING

The Following Images May Not

Be Suitable For Sensitive Viewers.

Images May Cause Mutterings Of Obscene Language.

Remember earlier in today's posting, I mentioned that the human body is a wonderfully good adaption machine, it will go to extremes to obey your commands ...whether healthy or insane, your re-active mind doesn't care (It's hard wired just to automatically react to information given, it just does it's 2 part job - keep you alive, and take notes for present and future re-action).

For reference purposes I present...

The Misunderstood

The BAD, and The Fuggly

A look a the weird side of 'fitness'

It takes all sorts to make a village

...Mmn O.K.

Thank you for your visit.

I hope you've discovered some information that will help you dis-cover your true potential.

Stay ahead of Today's Fitness Lifestyle by considering becoming a FOLLOWER just click the icon, on the right hand side, at the top of the page.

Peace & Blessings, Pete

Next time on PETEtheTRAINER

Your Sexy Body PART 3

LEARN THE PROFESSIONAL BODYBUILDER'S SECRETS

Of LEANING-OUT & QUICK FAT LOSS

known as CYCLING YOUR CARBS

Get the help you need

so you can stop laying on the floor

with a pair of pliers

to zip up your favourite jeans

NO MATTER WHERE

YOU ARE

YOU

CAN GET IN SHAPE

Let Me Know When You Want To Get Serious

So ...where do YOU hang?

(no pun intended)