Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

November 2009

November 30, 2009

I Hate Fat

If you’re a fat-hater like me, you’ll want to boost your metabolism as much as humanly possible to maximize fat loss. Or, just learn to love body fat because you’ll be seeing a lot of it if you’re rockin’ a slow metabolism.

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Simply put, your metabolism refers to the amount of calories you burn on a daily basis to maintain life. Whether you’re sleeping, sitting on the couch watching The Real Housewives of Atlanta (don’t judge me), surfing the web or staring at a wall, your body is burning calories to keep you going.

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Of course, not everyone burns calories at the same rate.

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Your metabolism is affected by aging (duh), gender (men have the upper hand) and body composition (more muscle burns more calories). There can also be some hereditary factors that make a difference, such as thyroid problems, which can usually be corrected fairly easily with proper medication. Sorry, but I’m not going to let you play the “bad genes card” this time.

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Unfortunately, I haven’t figured out a way to stop the aging process and females can’t just snap their fingers and adopt a male’s higher metabolic rate…so let’s focus on what we CAN control, which is lean muscle mass.

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Here’s a super-duper important stat: each pound of lean muscle you put on requires about 50 calories per day just to maintain. This doesn’t even account for the calories burned during the workouts that stimulated this new muscle growth…we’re talking just for this one pound of lean muscle to sit there and do nothing, your body will burn 50 calories per day.

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At this rate, just one extra pound of muscle will burn 18,250 calories in a year. This would be equal to 5.2 pounds of fat. If we add five pounds of muscle to your frame, this will assist in burning off about 26 pounds of fat over the next year. That’s huge.

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Q: Is strength training important for fat loss?

A: Does Victoria have a secret? I love shopping fo my wife there.

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Clearly, the best way to boost your metabolism so that it attacks body fat 24/7, is to add lean muscle to your frame. This won’t be accomplished with hours of jogging on the treadmill. You need to perform intense strength training a minimum of 3 times per week, focusing on total body workouts, compound movements, using HEAVY weights (or difficult body weight exercises that really challenge your muscles) and high volume.

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Here’s the dilemma, or “catch-22″ if you will: theoretically, to gain muscle mass, we would need to take in more calories than we burn off daily. This is kind of counterproductive, as I stated many times before, fat loss is simply a matter of creating a calorie deficit (burn off more calories than you eat each day).

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So which is it, Sam…if our ultimate goal is to Burn Fat Faster, should we be focusing on building lean muscle by creating a slight caloric surplus, losing fat by creating a large calorie deficit…or should we try to do both at the same time?

I always recommend torching the body fat first, until we achieve the desired level of leanness. From there, we can easily add extra lean muscle back to your body. But, that doesn’t mean that we can’t TRY to defy logic and do both (add lean muscle AND lose fat) at the same time…which is exactly what I do with much success.

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Here’s the steps you’ll want to take to add (or at least maintain) lean muscle, so that we can boost metabolism and maximize fat loss:
-> use strength training sessions as the cornerstone of your fat loss workout plan

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-> go as heavy as possible during these strength training sessions to promote a ton of muscle damage (remember, muscle fibers need to be damaged to build back stronger)

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-> strategically use a super high calorie cheat day on one of those strength training days and lift like your life depends on it (all those carbs will go straight to building more lean muscle, rather than being stored as fat)

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-> cardio workouts should be performed with weight bearing exercises that also challenge your muscles, such as plyometrics and other explosive activities (acts as a secondary form of strength training)

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-> all workouts should be kept short, but very intense, especially cardio sessions (this way we won’t break down lean muscle for energy)

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-> consume a carb and protein liquid drink after your workouts (this provides fuel for the workouts and spikes insulin, which shuttles protein to the muscles…thus, we’re already ‘feeding’ the muscles to promote repair and new muscle growth)

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-> on cardio workout days, focus on creating even more of a calorie deficit by eating super clean (I like to use 1 ‘pseudo-fasting’ day after my cheat day, where I basically only consume the carb/protein liquid drink with my cardio workout and maybe a few small protein snacks throughout the day…this is essentially a ‘fast’ and it really throws a curve ball at your body and helps speed up fat loss if used correctly)

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-> all days of the week (including the cheat day and ‘pseudo-fasting’ day) must be filled with high protein sources eaten with each and every meal or snack

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That’s a basic, mile-high view of how you can add (or at least maintain) lean muscle mass to effectively boost your metabolism and burn even MORE fat, while you’re already working to put your fat-burning on blast by creating a calorie deficit through proper nutrition and intense workouts…if that makes sense.

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Basically, I’ve developed an Advanced Fat Loss Plan that sort of ‘cheats the system’ and allows you to lose fat AND build lean muscle at the same time…which leads to an even higher metabolism and more fat-burning mojo, baby. I hope this is okay with you. 🙂

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Again as always having a blast bringing you my latest thoughts and inspirations.

Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

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Welcome To Fitness Concepts!!! WATCH THIS VIDEO

First of all I want to THANK you for joining our family at Fitness Concepts. I want you to rest assure that I will do anything in my power to make sure that you get in the best shape of your life. I am here every step of the way. Also please make sure that you have my personal cell 714-404-9765 in case you needed to get a hold of me. Looking forward to seeing your transformation.


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November 26, 2009

Welcome To Fitness 101

OK now that you are tired of stuffing your face with tasty Thanksgiving food(believe me I am one of them) it’s time to get back to business. Starting this Monday November 30th until January 4th I have a new fat loss campaign for you.

It’s called “Burn The Holiday Pounds” campaign. It’s a 36 day boot camp program that goes from November 30th to January 4th.

I am offering this once a year program for $149. This is the perfect program to keep the holiday pounds off.

We have 14 spots for this program. So if you are interested just email me at sam@fitconcepts.com or call the office at 951-693-5303.


FITNESS 101

I’m sure it gets a lil overwhelming trying to sort out all of the factors that go into losing body fat. But let’s not forget that losing fat is simply a matter of creating a negative energy balance.

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In other words, if we burn more calories than we take in on a daily basis, we’ll lose weight. Nothing earth-shattering about that concept. Yet, most people are so damned worried about what types of carbs to avoid, which cardio machine to use, how many reps and sets work best for weight training, if their Nike Shox match their Under Armour shorts or if they should rock the Pumas instead (okay maybe that’s just me)  😎

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What NOT to Wear!!

What NOT to Wear!!

Our society is constantly searching for the next best diet, the greatest fat burning workouts, weight loss supplements, advice from fitness experts, opinions from everyday people on fat loss forums that couldn’t tell their a*s from a hole in the ground. 🙄

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When the truth is, there are literally THOUSANDS of ways to successfully burn fat and lose weight. Some are far better than others, but nonetheless, there are a boatload of methods that can get the job done. What we forget is that it still comes down to burning more calories than we take in over a period of time.

Here are the 3 ways we can create a caloric deficit without injuring our brains by over-thinking the process:

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-> Keeping everything else the same, we can create a negative energy balance by eating less food

-> Keeping everything else the same, we can create a deficit by exercising more (or more intensely)

-> We can both decrease our daily calorie intake AND exercise more (or more effectively)

So which is best?

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This depends on the individual, but assuming no one enjoys starving themselves day in and day out…and assuming most people are too busy to workout 10 hours each week…I’d recommend both cutting caloric intake and burning more calories through your workouts.

Think about it like this – creating a deficit of 1,000 calories per day simply by eating less and without changing anything else, you will have theoretically burned off an extra 7,000 calories in 1 week. This would equal a whopping 2 lbs of body fat. Not very impressive at all…and just think about eating 1,000 LESS calories each day for an entire week – not cool.

That last paragraph pretty much sums up why people who only crash-diet almost always fail in the long run. It’s flat out too hard to be that disciplined for much longer than a day or two, let alone the months it would take to make significant body transformations.

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Exercising more, without changing anything else, would probably be an easier option, at least for me. But again, I could only last so long before I’d get lazy or burn myself out…not to mention I hardly have time as it is. Plus, you have to workout like an absolute maniac to burn an extra 1,000 calories per day.

It should be clear by now that the best and fastest way to lose body fat – both short term and long term – is to lower the amount of calories you’re eating AND burn more calories through working out.

In theory, the more calories you cut through diet and the greater the amount of calories you burn through exercise, the larger the energy (nerdy term for calorie) deficit you create…and the faster you can burn body fat.

Always remember this simple equation and if you’re not getting the fat loss results you want, stop overthinking it – you’re either putting too much sh*t in your mouth, not exercising properly (this could be not working out consistently, not exercising hard enough or not following the right workout plan) or both.

Trust me when I say there’s no hex on you, your genetics aren’t the reason behind your failed fat loss and you’re not doomed…it just takes an honest, no-nonsense assessment, a  few tweaks to your nutrition plan, workout routine or both…and you’ll be on your way to a tight body in no time. It really IS that simple.

Thanks for joining me at Fat Loss 101.

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Class dismissed.

Again as always having a blast bringing you my latest thoughts and inspirations.

Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

If you haven’t visited our website and would like to….click here.

Looking forward to bringing you more and more info all the time!!

If there a subject you would would like us to focus in on just post a comment.

We are having a Blast doing these Blogs for you!!

Thanks for tuning in!

Check out Claremont Personal Trainers!!

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November 21, 2009

“The Plateau Buster Workout”

This Tuesday November 24th at 6am sharp we are launching this amazing workout. we are looking for 7 volunteers to beta test our new “Plateau Buster” workout and give us some feedback. Warning this is not an easy workout and no cry babies allowed. If you however are at a plateau then we think this is the answer. Please call me to RSVP for this FREE workout (951)403-4186.


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