Many people I talk to who want to lose weight typically tell me that they are using the treadmill, stairmaster or on a walking program on their lunch break. But I was talking with one of my clients yesterday and he was telling me how he went out on Friday night and had a bunch of compliments on how much his body has changed. He has lost 35lbs in the last 4 months. But the great thing about him is that he has not just lost 35lbs of fat– he’s getting more and more buff. People keep asking him what he is doing,  so I thought it may be a good idea to share with my readers about one of the things I have been doing with him. I can assure you that we don’t do conventional cardio during his workout sessions.

One of the things we HAVE been doing is what I call the “Summer Body Maker.” We’ll do 9 exercises total in the workout. Some of the exercises work the entire body and some focus on smaller groups of muscles (also referred to as force couples). Some of the equipment we may use:  kettlebells, dumbbells, barbells, medicine balls, stability balls, cable pulley machine, TRX suspension trainer and resistance bands, just to name a few. He does the first 3 back to back with about 10 seconds between each of them. With each set, he does continuous repetitions for 45-70 seconds. Once he finishes the last of 3 exercises, he rests for 60 seconds. After the 60 seconds of rest, he goes on to the next 3 exercises. This is repeated until all 9 exercises have been completed. This is one set. The goal is to complete 3 sets. This is like what is popularly called “metabolic training.”

Here is an example of a workout we may do:

1. Side Bridge (-left / -right side
2. Decline Bench Leg Raise
3. Reverse Woodchop w/Cable Pulley
4. Reverse Handwalk
5. TRX Bicep Curl
6. TRX Tricep French Curl
7. TRX Back Row
8. 1-Arm Dumbbell Chest Press on Stability Ball -Left Arm / -Right Arm
9. Weighted Split Stance Forward Lunges -Left Leg / -Right Leg

This is not an easy workout to do and I would not recommend it for a beginner, but it is very effective. He went from looking “doughy” to having a more lean, muscular look. I keep telling him that we will far surpass  the goal picture he has for where he want to be.  So if this is what you are looking for, give this style of training a shot.

I was listening to a podcast recently on designing training programs for clients. The coach used the analogy of “using a chainsaw to install sheet rock.” He said that we need to use the right tool for the job. He warned against using the gimmicky kind of thinking that focuses only on using kettle bells… only using bodyweight exercises… only doing cardio, etc. This got me to thinking. There is the kettle bell only workout. There is the walking ONLY weight loss program. Then there is the Biggest Loser stuff where 400lb people are “coached” to do sprints.  Now, is there a place (at some point) for all these things? Probably (except the 400lber doing sprints). Just use a little common sense and do things in moderation. RUN from any exercise program that claims to be the best or only way.

A thought on different exercises: there needs to be a logical progression  going from one exercise to another in going from workout to workout. Programs such as CrossFit have the appearance of being  good workout programs, but there is no logical (or scientific) progression that will protect you from injury and increase the efficiency in which your body functions. Programs such as these are not productive in the long-term.

If you want to be fit for life, train with variety, but do so intelligently.

Here are a few tips for your resistance training program:

1. Perform the Rocabado 9-Point Flexibility Index for a general flexibility evaluation. If you do not score well on this test, it would be a good idea to start doing yoga.
2. Train the deep core muscles by doing exercises like the Drawing-in Maneuver before you start using weights of any kind. Stick to bodyweight exercise until you have developed deep core strength and control. The TRX is a great bodyweight training device!
3. If you have any joint issues or stiffness, use a corrective exercise training approach first.
4. When graduating from doing bodyweight exercises exclusively, start out using more exercise balls and dumbbells as opposed to bars, benches and seated exercises.
5. Never use weight machines. They are bad for the joints and do not develop muscle as well as free weight and cable pulley machines.

If you haven’t figured it out yet, “The ‘ONLY’ Workout You’ll Ever Need” does not exist. Train smart. Have fun!!

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1. Ask yourself “why” you are about to eat (fill in the blank).
2. Talk to a friend about the real issues going on in your life causing you to eat emotionally.
3. Identify trigger “foods,” “thoughts” and “situations” that tempt you to eat the wrong things.
4. Avoid items from #3.
5. Come up with a plan in the event you are unable to avoid the situation(s) in #3.
6. Have a goal in mind (e.g., picture of what you’d like to look like, a pair of pants you’d like to fit into, or having  confidence in beach attire).

Here are a few tips:

1. Instead of sitting in front of the tv at night, exercise in front of the tv at night on an aerobic stepper.
2. Pray about your health and fitness goals.
3. When you are tempted to eat when you are not hungry, go for a walk or do some other moderate exercise.
4. Write down your short- and long-term health and fitness goals and view them daily.
5. Fill your fridge with healthy foods and throw out the junk.
6. Stand more, sit less.
7. Plan your exercise times as an appointment with yourself. GUARD these appointment times from distractions.
8. Eat only ORGANIC foods when possible (Pesticides, hormones, and food additives will screw up your metabolism cause you to eat more and more to feel satisfied).
9. Plan your meals a day in advance (both content of the meals and meal times).
10. Call Higher Level Training Corp. to set up a thorough assessment to make sure the exercises you perform do not do more harm than good. See “Corrective Exercise Training” on “Services” page.

Just remember, change your function (daily activities) and you’ll change your form (your body’s health and fitness). It’s that simple folks!

1. Write down the day and date 90 days from today.
2. Write a paragraph describing where you “want to be” by that date (e.g., goals concerning fitness, health, finances, spiritual life, family life, etc.).
3. Write down “why” you want these things (why they are important to you).
4. Write a concise plan for the accomplishment of these goals that includes weekly objectives.
5. Read the paragraph written in Step 2 every morning.
6. Take daily MASSIVE action in executing the plans to accomplish the weekly objectives written in Step 4.
7. At the end of the 90 days compare your paragraph from Step 2 to what you have actually accomplished.

In doing this, you will go from simply “going through the motions” in your daily life to living with drive and purpose. You will be much more productive and have the greatest chance of accomplishing the goals you set out for. If you accomplish your goals, great! If you don’t accomplish your goals, great! You see, if you “fail,” you now have the opportunity to “shore up” weaknesses that were revealed in your journey. This will lead to more personal growth. If you face your weaknesses, this will lead to growth in character. This is the more important than simply accomplishing your goal because it is your character that defines who you are and where you are going.

Thinking It Through to the End

There was once an old expression that went something like “a moment on the lips and a lifetime on the hips”.   You don’t hear this expression often anymore, but it really sums up the need to be fully aware of what you put into your mouth.  When you thoughtlessly prepare and/or eat meals that are unhealthy, the food tastes great in your mouth but quickly turns to fat in the body.

Even worse is the fact the wrong food choices can lead to disease and shorten your life span.  Almost everyone knows that high cholesterol foods can cause cardiovascular disease, high blood pressure, or even cancer.   Foods that are high in sugar can cause type-2 diabetes and heart disease.

All too often, people decide to go on a diet and make a big production of the decision.  They announce their decision to family and friends, make a date to start the diet, and begin weighing religiously.  Most diets start out well, but it’s not long before the cravings for certain foods begin and the constant effort becomes tedious.

Instead of deciding to go on a diet, you should decide to start living a healthy lifestyle.  Going on a diet for Corona del Mar weight loss is a short term solution.  Living a healthy lifestyle is a choice you are making that will endure the rest of your life.  You can begin by simply thinking about what you eat and when you eat it in order to achieve Corona del Mar weight loss.

Lose Weight By Living the Healthy Life

When you embark on a healthy lifestyle, it is important to begin thinking about your decision related to food and physical activity.  When it comes to food, you want to mentally evaluate your choices.  For example, when you reach into the refrigerator for an evening snack, you can choose ice cream or a piece of fruit.  When it’s time for breakfast, you can choose a bowl of oatmeal or bacon and eggs.  Do you really need that in-between meal snack?  Are you that hungry, and if so, why?

You can begin to substitute foods with high nutritional value for foods that are not good for your body on a meal by meal basis.  Instead of being obsessed with Corona del Mar weight loss, you can focus on your energy level and how well you are aging.  When you make the right food choices and manage the quantity of food you eat, you will lose weight.

Your diet management should be combined with regular exercise too.  If you just think about each food item you put into your mouth, you are bound to maintain Corona del Mar weight loss as you learn to make better choices.

When you lose weight by following a calorie restricted fad diet, you are not making a lifestyle change.  You are simply dieting.  This makes it very difficult to keep lost weight off, because as soon as you start eating again the weight will return.

The ideal healthy diet is really not a diet but more of a fitness plan.  You learn to eat right and get regular exercise.  The fitness plan is not something you follow for a few weeks until the weight is lost, but it is a plan for living a healthy life.  There is a big difference between dieting to lose weight and getting fit while losing weight.

Maintaining Corona del Mar weight loss is a lot easier when you adhere to a healthy lifestyle.  The key is to make your fitness program interesting by eating a variety of healthy foods and choosing physical activities you enjoy.

If you are uncomfortable working out at the gym then you can hire me as an in-home trainer who can develop a varied exercise program.  If you like exercising outdoors, there are many different athletic and recreational activities which you can do to burn calories.  You can play tennis or start a walking program.

Paying Attention to the Details

The key to Corona del Mar weight loss is to continue your weight maintenance program in your daily living while paying attention to habits which could lead to weight gain.

• Stay focused on your daily Corona del Mar weight loss maintenance program by becoming aware of physical symptoms indicating the body is distressed (i.e. eating high fat food that causes indigestion)
• Weigh yourself regularly without being obsessive
• Learn how to choose a variety of healthy foods
• Learn how to cook foods in a healthy manner
• Exercise 5 to 7 days a week
• Change your exercise program regularly so you don’t lose interest
• Don’t let your body feel starved which lowers your resistance to eating junk food or extra calories you don’t need
• Only eat when you are hungry and not because it is “meal time”
• Eat smaller meals more frequently
• Make sure your exercise program includes aerobic and strength training exercises
• Look for ways to burn more calories as you go through the day (i.e. stand instead of sitting, parking far from the store door and so on)

Keeping the pounds off for Corona del Mar weight loss is not difficult as long as you pay attention to your diet and continue to exercise regularly.  Even as you age and the metabolism naturally slows down, low fat diets coupled with increased exercise can help you stay at the right weight.