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June 29, 2009

21 Get Lean Tips From Oceanside California

p1000001I am here sitting on my balcony in Oceanside, California so I thought I might put up a quick blog post.
Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace

3) Don’t ever workout 2 major muscle groups together

4) Get some complex carbohydrates and protein immediately within 30 minutes of your workout


5) Eat small frequent meals every 3 hours

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement (My favorite is Udo’s oil

8) Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME


11) Say good buy to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)


13) Limit Alcohol (Alcohol has 7 calories/gram)

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)


15) If you can, take a 15-minute catnap in the afternoon

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate

17) Work on your “problem areas” first thing during the week

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day


21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

Lastly some pics at the beach with Awesome weather and family!!

beach view II Oceanside Getaway June 2009Beach View III Oceanside Getaway June 2009

Sam and Nephew Oceanside Getaway June 2009

Family pic II Oceanside Getaway 2009



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April 22, 2009

How To Break Thru a Plateau

The First Thing You Must Do If You Hit a Plateau

You should see some kind of positive results every single week. If you’re getting no results after seven days, look back over thejunk past week and ask yourself- honestly; “Am I consistently doing what I know I should be doing- every day- or have I been cheating or “slacking off”? Have I put in a 100% effort or could I have given it more?” Have I been consistent in my eating and training habits every single day? Have I been eating perfectly one day, then eating junk the next?

Fat loss is the result of consistently applying nutrition and exercise fundamentals every single day. If you realize you didn’t give it your all, don’t beat yourself up, simply re-focus and recommit for the next week. Re-reading and re-writing your goals will help. Plan your training and nutrition strategy for the next seven days in advance; schedule the workouts right in your daily planner with the rest of your appointments. Then go back to work with renewed vigor, motivation and enthusiasm.

If you faithfully followed your program 100% (except for planned, allowed cheat days), and you still got no results, that’s your signal to make adjustments to break your plateau.

How To Break a Fat Loss Plateau

scaleThe first step in breaking plateaus is to stay positive and focused on your goal. Focus on where you want to go, not on what you are. A slow week is not a setback, it is feedback. If you have a week with no results, be like Thomas Edison and say, “This is great! I’ve learned another way that doesn’t work.” When you look in the mirror and see no change, and you still keep the faith, knowing that in time you WILL get there if you stay the course, that’s the difference between those who ultimately succeed and those who fail. The losers- the unsuccessful ones- they throw their arms up in the air in frustration after a few weeks with slow results and they QUIT, all the while grumbling about how they tired “everything” and it didn’t work.

Usually when you hit a plateau, it means you need to work harder: You need to crank up the intensity and frequency of your training. You also need to “tighten up” your diet. People often underestimate the amount of effort it requires to develop a lean body. They’ve been so brainwashed by the media and advertisements for weight loss scams that their perception of the amount of work required is flawed. It takes hard work to get lean and if the degree of effort you’re putting in isn’t working, then quietly (without complaining) accept the fact that you have to work harder.girl-running

For example, if you’re doing 20 minutes of cardio per session, you can increase the duration to 30 minutes. If you’re doing 30 minutes, you can increase it to 40 minutes. If your heart rate is 130 you can push it up to 140. If you’re eating only 3meals per day, you can increase metabolism by bumping it up to 5 or 6 smaller ones. If you’re cheating 2 or 3 times a week you can drop back to only one cheat meal a week. Basically, reaching peak condition means that you train harder and diet stricter!


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April 10, 2009

How to Get Good Grades on Your Food Choices

The condition of your body today is the result of the sum total of all the food choices you have made in the past. The condition of your body in the future will be the sum total of all the food choices you make today. Most people take their food choices very lightly, not realiznutrition-labeling that everything they eat has an impact on their physical condition.

Choose low-grade foods and you will have a low-grade body. Choose high-grade foods and you will get leaner, stronger, healthier, more muscular and more energetic. The problem is, how do you know what to choose? Which foods get good grades and which foods get bad grades? Label claims like “low cholesterol,” “low fat”, “30% less fat”, “all natural”, and “100% organic” grab your attention, and seem to scream, “Pick me!” First, you figure out what kind of “grades” you have getting now, and then you start working on improving your grades.

Before moving on to the actual grading system, here is a simple way to quickly and easily improve your food grades: Shop in a health food store, natural foods market, or a gourmet supermarket. You will find a must grappleeater variety than you would in a regular market.

An example is an apple is an A-grade food. An apple is a raw food found in its natural state, un-tampered with by man. Now unsweetened applesauce is nothing but pureed apples, but still, it is not in its most natural state, so now it is a B-grade food. Turn it into apple juice and you are down to a C-grade food. Then if you add sugar (sweetened applesauce or apple drink), now you’re down to a D-grade food. Finally, if the apples eventually become an apple pie, you’re down to an F-grade food.

Now, click on the link below to view food grade chart and look at what kind of grades you are currently getting now.

Food Grade Chart

So how did you dao? Don’t worry, if your “grades” weren’t so good, it doesn’t matter. What’s in the past is done. What matters now is that you look ahead and make a concerted effort to improve your grades. Don’t feel like you just get straight A’s starting today. Just remember- everything you eat helps or hurts; moves you forward or backward. One of the few things in life you can always be certain of is change. Make sure  your body is changing for the better.
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February 12, 2009

He Lost 54 Pounds in 5 Months!

Check out this video of my good friend and client Mr. Richard Ward. Richard is 61 years young and has lost 54lb in a very short time.

Mr. Ward talks about keys to his success, check it out!


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