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:

So, have you seen this? Fat burning recipes to make everyday foods burn fat…

Are you kidding me???

This so called guru wants you to buy a cookbook which supposedly will show you how to burn fat by adding hot sauce, cinnamon …blah blah and blah.

Yes, there are certain foods like blueberries, green tea extract etc..that have fat burning qualities but honestly do you think by eating these so called ” fat burning foods” your going to just start shedding weight.  No way.  Again, it all comes down to calories.   Just make sure your calories are from all natural food sources .   Your body will look alot different if your eating a 200 calorie fast food burger vs a 200 calorie sushi dish.  Stick to eating lean and clean as much as possible.

Ladies do yourself a favor. Try to live by a wholefoods type of diet, keep your calories in check, sweat your ass off and cheat a little (just make sure your cheat foods are made naturally without any of the icky preservatives and fake sugars.) example: if you crave chocolate than eat a small piece and make sure its organic and 70% cacoa (paul newmans’ dark chocolate).

By the way, your better off getting a subscription to magazines like cooking light or www.cleaneatingmag.com Eat Clean, Workout hard and you’ll lose weight or at least feel better

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

Try this In home and body resistance workout . 

Try 5 of each exercise from exercise 1 to exercise 6 then repeat going in reverse from exercise 6 to exercise 1 and start over .   Try not to rest between any cycles if possible.  If rest is needed then try to keep rest at 30 seconds.  Push ups can be done on knees.

beginners = 5 cycles, top (1) to bottom(6) and bottom (6) to top(1) equals 1 cycle.   Advanced = 10 cycles

1. Jumping Jacks.
2. Down ups (birpies) with one hop. 
3. push ups
4. mountain climbers
5. crunches with legs up and ankles crossed, knees out wide and hands behind head.  Keep crunches tight (keep tension on abs all times like pulsing)
6. Toe reaches, legs straight up in air and reach with both hands to toes.  Reality, you won’t be able to touch toes but reach for them.  Again, this is a pulsing motion and keep arms locked and fingers straight.  Keep chin slightly down.

 Always consult a medical professional before starting any fitness regime.  You assume all risk by trying any exercise or fitness workout written or affiliated with Fitbytes or Doug Bennett.

Please comment below.

• Squat Jumps with Medicine Ball(20lb is ideal)
• Squat (wide feet) and Press medicine ball when coming up over head.
• Push ups==>>click here
• Jumping Lunges (split squats), NO ball
• Ab routine==>> click here

 Quick Tips:

• Jumps: squat slightly above 90 degrees and spring off toes and land back on heels.  Best to hold ball with palms under ball.  Keep ball to your chest.
• Push Ups: if you need to use your knees then do so. See push up video.
• Jumping Lunges (split squats): never do these with knees problems. Keep straight up and make sure the front heel hits the floor and your front knee doesn’t go forward over your front toes when bending.  Best to Keep legs hip distance apart when jumping and landing.  Beginners should just perform a regular stationary lunge.

Perform as Follows:

Beginners             3 circuits   each exercise 15 seconds or 5-8 reps

Intermediate         5 circuits   each exercise 30 seconds or 15-25reps

Very fit                      To easy for you guys.

Ya, instead of getting healthier they were rollin down the street with cheeks like a blow fish and a jelly belly that slapped the ground everytime they tried to run off their last meal.

So, here we are with the “Organic Craze”. 

Those who know me would say that I only eat clean, all natural foods and have since I’ve been about 12 years old.  No preservatives, no chemicals, nothing foreign just real ingredients.  Yet, does that mean just because the label says organic that gives me right to stuff my face and think I’d never put on weight.  Obviously not!!

Don’t get sucked up into the all natural, organic advertising bonanza.  If you’re trying to lose weight; watch your calories and work your ass off.  That’s how you’ll get in shape fast.  Not by sucking down acai juice, pills and cup cakes.

Do yourself a favor….skip the bull.  Go to basics: lean proteins, organic veggies, fruits and greens.  Sprinkle it with some complex carbs and SWEAT! Lift some weights and hit a punching bag.  Just move.

Summary: Go organic but don’t stuff your face.

Lets start off by why Acai Berries can be beneficial?

Anthocyanins and flavonoids are powerful antioxidants that help defend the body against life’s stressors. They also play a role in the body’s cell protection system against free radicals, harmful byproducts produced by the body.

How does Acai Berry contribute to assist with a healthy diet?

Gram for gram, Acai Berry is one of the nutrient-rich foods available. There are many valuable nutrients in the Acai Berry and the exceptionally high levels of antioxidants
(with high ORAC units) are the major reason for the health benefits of Acai Berry.

ORAC (Oxygen Radical Absorbance Capacity) units, is a unit of measurement for antioxidants developed by the National Institute on Aging in the National Institutes of Health (NIH).
 
The US Department of Agriculture (USDA) has initiated studies to examine the link between antioxidant rich foods, aging and disease.

 How Can Acai Berries boost weight loss?

  Scientists are learning more about the functional power of superfoods, such as the Acai Berry and the benefit of acai in promoting weight loss. Acai Berry contains the most powerful and effective naturally-occurring ingredients for internal cleansing and boosting metabolic function to help manage weight-control. A vast amount of research supports eating a diet rich in antioxidants to build a strong immune system and live a toxic-free lifestyle. There’s no doubt that berries and other fruits are a key part of any healthy diet promoting healthy weight loss.

 Yet, don’t believe these sites that tell you to take Acai Berry and you’ll instantly lose weight. 

It just WON’T Happen. 

 Take Acai to get healthy while your on a  lean diet and a challenging workout plan!!!  

Eating fruits (berries, melon etc.), lean protein, organic greens and veggies plus lots of water are all key for a healthy diet.  Adding Acai supplements can help but I still like to tell my clients to rely on eating organic fruits rather than a pill form. That means, eating lots of organic blueberries, golgi berries, acai berries etc..

Unfortunately, the farming methods that are use to harvest are fruits aren’t always the best and we don’t get 100% of the vital nutrients of farmed fruit.  So,  taking an antioxidant,Acai Berry supplement, probiotic multiple vitamin, glutamine and/or fish oils are beneficial when added to a healthy diet. 

 So, go ahead and try a reputable Acai Berry Supplement preferably one thats GMP Certified.

Here is an Acai Berry Site to order online  if you’d like to try it!