For many, losing weight is not an easy task. As you know, weight loss success is a direct result of a clean,low-cal diet coupled with the proper exercise routine that makes you burn calories and build lean muscle.

……If you don’t know that then you have been living under a rock and I think you should sit down and eat everyday at least 1 box Kellogg’s Special K, a juicy Whopper and a nice big tall glass of orange soda …oh ya, make it diet with lots of fizzy chemicals .

Yet, for those who have been trying to  reach their weight loss goal but can’t get there………….here is a weight loss sabotaging myth that i see many fall victim too when trying to drop pounds

#1 Myth:Exercising only 4 days per week, 15-45 minutes per workout leads to your best body.

You’ve probably been told via commercials, Internet garbage, trainers and other non substantial paraphernalia that if you workout just 3-4 days per week for 15-30 minutes per day that you’ll lose massive amounts of fat and you’ll look your absolute best?????

Well, I’m going to tell you that’s garbage. Yep, perform just 20 minutes of cardio 3 days per week and you’ll be running in circles.  Yes, you’ll get a blip of energy, little tone but really..c’mon, change your body.  I know your smarter than that, I hope.

The only way the  20 minutes of cardio 3 days per week plan will possibly work is if your a genetic freak or if you have the cleanest, low-carb, low-calorie diet and additional 3 day body building program that is at least another 30-45 minutes per workout.

Exception:  serious power squatting, power cleans and dead-lifts at maximum weight which is minimum another 30 minutes, twice per week with the possibility of blowing out your lower back added to nice big shoulders and a bulging neck :)

Sure, working out like this is better than nothing.  Yet, if your goal is to get lean then Exercising only 4 days per week, 15-45 minutes per workout isn’t the plan for you.

Suggestion:

for those who are limited in time, work out at home and can’t possibly workout more than 30 minutes in the morning…. then get up a earlier.  Add an additional 10 minutes of intense cardio to your 30 minute cardio routine.  Do this everyday.  Yes, every day!  At night, perform 15 minutes of boot camp, core and weight training exercises.  Example, 1 minute of low squats(1-2 inches below parallel) followed by 1 minute of mountain climbers followed by 1 minute of straight punches to a stand up bag followed by 1 minute of push ups ….if your a beginner than try 15-30 seconds of each….I’d like to give you a complete program but don’t have the time.

If your using free weights then try to use a heavier weight (80% max) for 8-12 reps on day 1 of training.  On training day 2, perform lighter weights (50-50% max) for 15-30 reps.  Don’t be scared to lift heavier.  You will get leaner not bulkier if you’re on a great diet and training program.

If you have all the time in the world then train for a 5k, 10k…better yet a triathlon.  Add 2 days of resistance training( one high rep, 20-50 reps/1 day low reps,5-12 reps) plus 1 day of 30 minute core training.

Yes, all the above takes work…oh well.  If you get going it will all get easier and you’ll feel faster, healthier and leaner .

2 previous post that explain cardio:

cardio matters   ****short distance or long distance cardio (read this)

One last thing..if you need a diet plus bonus that’s PROVEN and FREE then sign in below:

Lean Turkey and Currant Recipe for just the right amount of sweetness.

As you know, a diet that consist of a combination of lean proteins, organic veggies, high fiber carbs and organic fruits can lead to weight loss success when combined with a calorie burning, muscle developing plan.

Yet, eating just plain simple protein foods is boring for many and usually leads to failure.  The best solution is to defeat diet blues and create ” Go To” recipes that are tasty and good for you.  I prefer recipes that you can double and even quadruple to use throughout the week or month if frozen.  Also, I cook protein recipes that I can place on top of salads, stir fry with organic veggies or simply eat with organic fruit.

So, below is one of my favorite ground turkey recipes that gives turkey chili a run for its money since its alot more versatile.  Try it out and let me know if you enjoy it as much as i do….

Ingredients:

• 1 pound of unprocessed lean ground turkey meat
• 16 ounce can of organic diced tomatoes
• 1 cup of brown rice ( Trader Joes’ or Whole Foods ready-made frozen)
• 1/2 cup of chopped raw walnuts
• 1/2 cup of organic golden raisins or currants (chopped)
• 1-3 tbsp of  each cinnamon, oregano, sea salt and black pepper (all to taste)
• 2 medium chopped white onion
• 1-2 tbsp chopped garlic cloves
• 1/4 cup Extra Virgin Olive Oil
• chopped fresh parsley to taste (I use a small handfull)

Procedure:

1. Brown turkey in olive oil.  Cook thoroughly. Place aside
2. Saute’ chopped onion, garlic in olive oil till lightly brown.  Add cinnamon, oregano, sea salt and black pepper (all to taste).  Stir in currants or golden raisins , walnuts and brown rice.  Combine and mix together well.  Add Turkey and again mix and combine together.

Options:

• Sprinkle mozzarella cheese on top
• Place on mixed greens with side of organic fruit.
• Mix with organic Stir Fried veggies
• Place on a toasted Ezekiel English Muffin
• Wrap in high fiber wheat tortilla with natural mozzarella, spinach leaf and tomatoe slice.
• Stuff peppers and bake for 40 minutes in foil

Spot reduction can’t be done with just exercises.  However, thru clean dieting, a good fitness plan, consistency and healthy metabolism a change in a  trouble area can be possible.

For example, Like most women. They want to focus on just legs and butt.  ( I get this question at least 3x per week).  So, depending on their body type, medical history etc… they need to stay consistent on a program that targets these areas.  The fundamentals are the same unless they are genetically gifted and just look at a weight and start transforming…for the majority of women it breaks down to:

• Calorie expenditure greater than calorie intake.
• Per day: 2-3 Lean Proteins (2-3 ounces), 2 Greens, 2 Veggies (root veggies are great.), 6-8 ounces water, 1-2 fruits (blueberries are in my opinion the best) and a complex carb for intense workouts (ex: 1/2 cup roasted sweet potatoes in coconut oil)
• Long distance cardio (ex: jogging 6-10 miles)  mixed with high intensity cardio (ex: sprinting 5 x 25 yds, 5 x 50 yds, 5 x 100 yds)
• 2 days Whole body cardio Training (kickboxing, boxing, zumba, boot camps)
• 2 days resistance and body weight training on focus area

  Example of a focus area (leg and butt) training session: Try this out at your own risk.  As you know always seek medical advice before starting any exercise routine. Beginners: perform 15 seconds                     Intermediate: perform 30 seconds                          Fit girl: perform 60 seconds

• Speed Jump Rope or Jumping Jacks>>
• High Step ups (2 steps or 12-14inches on same foot, so example: 60 seconds each leg)>>
• squats with 20 lb medicine ball (deep squats, hold ball with fingers facing up)>>
• Jumping squats (go half way down, fist under chin, jump up pointing toes as far as you can jump, land on heels and start over)>>
• Speed Jump Rope or Jumping Jacks

Rest 1 min

• Skators (low squat position starting with feet together, jump right to left in a speed skating position with slight forward position and emphasizing speed and power of leg)>>
• lunges (stay on same leg for total time and switch. remember to land on heel and push off heel not toe!)>>
• jumping split lunges (lunge position. lunge down stationary and as coming up jump up and switch feet to land in a lunge positon with opposite stance. Land soft and squat and power up)>>
• Speed Jump rope or Jumping jacks>>
•  birpies ( i call them down ups) with 3 mountain climbers ( so squat, throw hands directly in front of you and throw both feet back almost straight back, don’t throw your hips toward ground in low position to protect back.  Perform 6 mountain climbers fast and repeat exercise).

rest 1 minute

• Jog 1 mile
• Sprints: 2 x 25 yds, 2 x 50 yds, 2 x 100 yds
• Jump rope: 3 minutes
• Kick boxing:  Front kicks to a heavy bag:  beginner 25 each leg            intermediate: 65 each leg                     fit girl:  100 each leg
• Jog 1 mile

Put your name and email  to sign up for Free diet and fitness information on the bottom.  Once you do that just send me an email that says you want help with a training session that’s guaranteed to kick your butt.  Note: just let me know at what fitness level you’re at:  1 (not fit) – 10 (super fit).

Ladies>>>>>>Save Now, Retire Richer at Betterment

Simply Click Here>>>FREE DIET  and start burning calories by tomorrow! 

I’ve listed their salad menu options of which I would choose from and listed some changes I would ask the waitress to make.  I like to go directly to the salad menu and change things up because I can go low-carb, protein and lots of flavor without the preservatives and heavy salt.

Which salad would you choose??

House Salad

Seasonal greens, julienne carrots, red onions, vine ripe tomatoes, cucumbers and croutons – 5.95

Doug tip:  get rid of croutons and use an oil and lemon dressing.

Caesar Salad 

A traditional favorite with our homemade dressing – 7.95

Top your Caesar Salad or House Salad with your choice of

Chicken, Steak Tips, Teriyaki or Turkey Tips

Blackened Swordfish Tips

Dougs Tip: I would keep the parmesean cheese on the salad.  I’d go for the chicken or blackened swordfish.  Turkey tips sound healthy but really they are saturated in preservatives.

California Cobb Salad

Grilled chicken breast, bacon, cheddar cheese, avocado, tomatoes, scallions and ripe olives

Dougs Tip: I would scratch the bacon and again go for the oil and vinegar or lemon.  You could put ranch on it but keep it to a minimum.

 Chopped Salad

Shredded romaine, red and yellow cherry tomatoes, chickpeas, red beans, cucumbers, olives, red onions, feta cheese and Italian vinaigrette – 11.95

Doug’s Tip:  not a bad salad but I’d limit the feta cheese. 

Grilled Salmon Salad

Fillet of salmon lightly seasoned and grilled, then served over seasonal greens with tomatoes,boiled egg, steamed potatoes, green beans, pickled red onions, kalamata olives and lemon walnut vinaigrette – 15.95

Doug’s Tip:  My overall favorite on the menu and of course this is the one I picked.  I added blackened swordfish.  I just used olive oil and lemon and it tasted great.

Arugula Beef Salad

Baby arugula tossed with gorgonzola cheese, toasted pine nuts, balsamic dressing and served with fire roasted top sirloin crusted with peppercorns – 17.95

Doug’s Tip:  If you wanted steak and you were craving salad I’d say you could eat this salad.  Just eliminate or cut back on the cheese.

Salad Dressings

Creamy Bleu Cheese, Parmesan Peppercorn, Zesty Italian, House Vinaigrette, Balsamic, Raspberry,Honey Mustard, Lemon Walnut Vinaigrette, Caesar, Ranch or Olive Oil & vinegar.

Doug’s Tip:  Try to stay away from the creamy dressings.  Not because of the fat as much as the artificial flavors, preservatives and saturated fat. Paul Newman’s makes a decent commercial line of dressings.   Yet, it won’t kill you to add a tablespoon of any of the above to your salad if you’re just concerned about losing weight.

Free Range Organic Chicken

Oven roasted half chicken rubbed with provençal herbs over a bed of mashed potatoes with grilled asparagus and garlic chicken jus – 16.95

Doug’s Tip: I thought I’d throw this one on the post to show you a decent option.  Cut the mashed potatoes and garlic jus.

 
Train for a new career in the growing field of HEALTH CARE!
 

So, ya kettlebells have their place.  Great for strength, core training and overall stamina if used correctly.  Yet, they are not the only nor the best exercise apparatus for losing weight.  Next time someone tells you that if you swing a kettle bell for an hour that you’ll lose fat and inches then you should turn around and crack them in the head.  Don’t be nieve….Add kettlebells to your repertoire along with cardio( running, swimming, walking..etc.) , power yoga, boxing, Zumba, resistance training, pilates, bar class….they are all good.  The key to getting lean is to take in less calories then you take in and burn calories with intense training including good muscle development so you can eat more

By the way, if you want a kettlebell training for women then click below:
From Russia With Tough Love-DVD
The Woman’s Guide to Kettlebell Training

So, one question I get all the time is suggestions on breakfast meals that are healthy but different. I’ll list a few that you may want to try below. Please comment on any breakfast ideas that are different that you may have to share.

Breakfast Idea 1:Sweet potatoes, bananas and cinnamon. Slice the sweet potatoes thin and saute them in coconut oil or olive oil. Mix with sliced banana and top with cinnamon. Place a scoop of Greek yogurt on top.

Breakfast Idea 2:Plain Greek yogurt, mixed with 1-2 tbsp of raw agave, 1/2 cup eziekiel cereal and chopped up raw almonds, dates and a scoop of green magma plus all natural vanilla whey protein.

Breakfast Idea 3:blended fruit with scoop of your favorite all natural protein, chia seeds and tsp of raw almond or sunflower butter. In blender..blend small banana, organic berries, strawberries and melon with water to consistency you like. You could even use coconut or almond milk instead of water. Blend in scoop of whey protein, tbsp of chia seeds, tbsp of raw almond butter and tbsp of agave or raw honey.

Breakfast Idea 4:egg whites mixed with low-fat cottage cheese and pineapple in its own juice. Slice eziekiel toast with earth balance butter or raw almond butter.

Breakfast Idea 5: Carrot juice blended with frozen organic strawberries, 2 scoops hemp or whey protein, 1 tbsp of raw almonds and 1/2 cup organic oats.

Breakfast Idea 6: egg white omelet with sauteed chicken slithers, Mexican cheese and hot sauce or even cocktail sauce. I actually love the spicy peanut vinaigrette from Trader Joes. I put it on everything!

So, there you go. Some different ideas from the usually yogurt with granola or the egg and turkey bacon sandwich.
Try them out. You may like them or you may say they su**.

I have beginners do sets of 10-20 and have been known to have elite athletes perform 200-500 reps.  A rep being left and right.   Make sure your butt is down and your one long line from your hips to your upper back.  Hands under your shoulders and both balls of the feet will touch the ground throughout the entire exercise. 

You can change the tempo of the mountain climbers to increase or decrease your heart rate.  Don't bounce so your back moves up and down and keep your abs tight throughout entire exercise. 

Mountain climbers work your triceps,shoulders,  abs, legs and heart if done correctly.

Check out the video.  Stacey should have kept her hips slightly lower thru the exercise but overall not to bad.

Workout Example:Perform 20 jumping jacks, 20 push ups and 20 mountain climbers and reverse to repeat. Do this 2-20 times.

Simply Click Here>>>FREE    Running Program and start burning calories by tomorrow! 

Don’t worry because unless you’re working out 2 plus hours a day, eat a strict diet which has no refined foods, dairy or under 1000 calories a day then most likely you won’t get them.  However, if you do want that lean, feminine look without lots of veins and ultra cuts then you still need a clean diet, lots of cardio and a calorie deficit that makes you feel a little hungry.  Yes, you heard right.  A complete body change requires a strict fitness regime and diet.  Of course, unless your genetically gifted then you’ll have to do a little more than cutting back on food.

However, look closer.  Most women who were able to get lean and right back into shape quickly  in their 20′s find it harder in their 30′s and early 40′s.  What happens?  They get skinny fat.  Skinny in some areas but still look overweight or not in great shapein other areas.  So, what does this have to do with lean arms?  Well, you need to just stick to getting lean and your arms will start to become lean.  Then just reshape them with certain exercises and there you go, lean arms.

My recommendation:

1-3 months of 5-6 days of a healthy lifestyle that incorporates:

1.  intense cardio: (hills, dancing, sprints, long runs or walks, speed rope, stairs, boxing, kickboxing)
2.  body weight and resistance exercises: (push ups, Plank on hands, assisted pull ups, rope, sledge hammer on tire , sand bags, climbing rope, gymnastics, power yoga, boxing bag work, incline sit ups, hanging leg raises (abs), medicine ball press lying down for triceps, tricep bench, assisted dips, band curls for 30-60 seconds, tricep kickbacks light weight 30-50 reps
3.  Diet:  try to eliminate dairy or at least limit to 1/day…take a multiple plus calcium complex.  Stay away from lots of oils, dressings and uncessary foods that will add extra calories.  Refrain from foods that are processed, high in sodium, contain white sugar and/or starches.  Drink lots of water, fill your plate with organic greens, fruits, small amounts of nuts, 1-2 small portions of carbs (brown rice, quinoa), 2-3 ounces of lean protein 2x/day.    Try juicing and adding a hemp protein meal in exchange of 1 meal.  I think an egg or egg whites are key to getting lean.

Note: even healthy foods have calories so try to figure out how many calories your body needs to reach your goal.  Safe bet would be for most a 1200-1600 calorie diet.

Oh ya, if you start looking like madonna then go grab a pizza or two. 

At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify 4 30-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Here are some othe tips that can work but they take a little change in behaviour:

1. If you have to get to work by 7am then get up at 5am with your workout gear ready to go the night before. Hit the road, treadmill or your local gym. Best is to do an In-Home workout which can be fast, intensive and effective to burning calories and building muscle. Example, boxing workout with a heavy bag, bands, pull ups, sit ups, cardio sprints (jumping jacks, bike, treadmill,outside etc…). I know some of you are saying that everyone is sleeping in the house. Well then hit the road and dress appropiatley…at least you can get your cardio done.
2. Sign up to a gym that’s close to your work.  That way you can work out early and shower up.  Plus, the days you workout at work during your lunch break you could bag a quick lunch that you could eat after you workout….What’s more important? Getting in shape or eating at work????  It’s all based on your goal.
3. Get your cardio done early in the morning and add a fast, intensive 15 minute resistance workout for abs, arms, legs…etc..for later at night.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:
Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example for beginners : Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

 

Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon *optional*
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein