A few years back a movie grabbed America’s attention. The movie I am refering to is “Super Size Me“:

Super Size Me is an Academy Award-nominated 2004 documentary film, directed by and starring Morgan Spurlock, an American independent filmmaker. It follows a 30-day time period (February 2003) during which Spurlock subsists exclusively on McDonald’s fast food and stops exercising regularly. The film documents this lifestyle’s drastic effects on Spurlock’s physical and psychological well-being and explores the fast food industry’s corporate influence, including how it encourages poor nutrition for its own profit. During the filming, Spurlock dined at McDonald’s restaurants three times per day, sampling every item on the chain’s menu at least once. He consumed an average of 5,000 calories (the equivalent of 9.26 Big Macs) per day during the experiment.

In the experiment he gained 24.5 pounds of fat, and overall health declined so rapidly that doctors begged him to discontinue his experiment. You can actually view an full length educational version of the film for free HERE

As shocking and thought provoking as Super Size Me was, I believe there is something even bigger (yes, that’s a weak pun) on the horizon: Killer at Large.

Here is the trailer.

I haven’t seen it yet - but I will the first time it comes to town.  For more information visit: http://www.killeratlarge.com/

Joshua Carter
http://carterfitness.com

No Comments »

Nice title huh?  Actually, that was Catherine’s idea.  It sounds kinda creepy, but I assure you it’s not and it will be more clear in a moment. First let me tell you about Catherine. 

Catherine is one of my online personal training clients. I have, over the years, had online training clients that have done very well, but every once in a while there is a superstar. A person who not only asks for my help, but follows my plan almost to the letter.  Yeah, kinda teachers pet.

Before and “During”
43 pounds down, and still the fat is falling off

At the 15 week mark Catherine has lost a total of 43 pounds and 41 inches.

“My daughter is 41 inches tall and my son weighs 43 pounds - I’ve lost my son and my daughter!”

Get it now? Such a clever girl :)   You can read her Full Story Here.

Catherine was faced with the same struggles we all face: Family life, professional life and the constant fight to keep it all balanced.  As it happens so frequently health took a back seat to everything else.

But then something snapped and she decided to do something. She took action and took action big time. She signed up with me.

She worked hard- and I know it was not easy.  But just look at her results.  And as good as she looks, I think she would tell you that is nothing compared to how good she now feels.

I gave her the tools she need: both customized workouts and specific nutritional plans. And I even included my now semi-famous 4 Minute Fat Loss workouts.

It is because of Catherine’s insane success I have re-designed and re-vamped my online training packages and created 4 Minute Fat Loss Online. 

To answer your first question: Yes, some of the workouts only last 4 minutes, but some last longer.  It all depends on what you need as it is all customized.

Ask yourself this:  How well is your current program working? How much progress have you made in the last 15 weeks? Could you stand to have a fresh and unique program designed just for you? What is I told you it was 100% guaranteed?

As these programs are all designed by me personally, I am only accepting 10 more online clients. You can get the full scoop at 4 Minute Fat Loss Online

If you have waited long enough to have the body and health of your dreams then take action. Catherine did.

Will you be next?

Joshua Carter
http://carterfitness.com
4 Minute Fat Loss Online

No Comments »

2 nights ago, one got me.  And got me good. While I lay asleep, blissfully dreaming of deadlifts and peanut butter a mosquito bit me. 5 times up and down my left arm.  Starting at my middle finger knuckle and going all the way up the the top of my shoulder. 5 red, swollen, itchy annoying reminders of a parasite’s night of evil misdeeds.  Stealing my blood- and in a small way a piece of my life. Ok, maybe I’m being a little overly dramatic.

Life can be filled with figurative mosquitoes and other blood suckers- people (or situations) that steal your time, your energy, your blood and your life. If you do not take action you’ll get bitten- and it will itch, you’ll scratch and it become at the very least seriously annoying. All relationships should be based on mutual benefit- both parties should be able to get something out of the arrangement.  If it is at all one-sided there is a problem.  We all have or have had people like this in our lives.Here are 4 things you can do to avoid the bite and associated pain.

Get Some OFF
Sometimes the easiest way to have someone leave you alone is to simply avoid them.  Do not associate with them, do not hang out where they do, do not return there calls or emails or texts- with any luck they will get the hint.  This in not a proactive approach, but can avoid uncomfortable situations. Yes, it is somewhat of a wussy way out, but it can work.

Send Them Towards the Light:  Bug Zapper
This one works especially well for mosquitoes in the professional environment, the ones that pester you where you work.  The type of person who keeps calling, keeps emailing, keeps texting or is just plain won’t leave you alone.  Send them to the light: Just say "Hey, what’s that bright shinny thing over there? You should check that out." Basically refer them elsewhere. Let them know you think they would be better off somewhere else.  I have had to do that more than once with personal training clients.

Crush Them
This should be reserved for worst case scenario when nothing else works: strike them down.  Remember when they bleed, that is your blood they are bleeding, not theirs.  When nothing else works you need to tell that person in no uncertain terms that you are done with them.  They have siphoned off their last drop, the blood buffet is closed. This is a drastic measure, but in some instances absolutely necessary.

Life is can be hard hard enough.  People who drag you down have no place in your life.  Surround yourself with positive energy and positive people.  People who support you and you support in return.  These are your true friends.  These are the people that deserve your energy, as what you give to them will be returned to you ten fold.

Joshua Carter
http://carterfitness.com

No Comments »

Maybe I should give this a try….

Maybe not.

Joshua Carter
http://carterfitness.com

No Comments »

This guy might want to re-think his home gym setup.

Cinder Blocks Make Bad Dumbbells - Watch more free videos

Joshua Carter
http://carterfitness.com/

No Comments »

I wanted to wish all the fathers out there a very happy Father’s Day. And especially to my father,Ted Carter who taught me (among other things) happiness in life is not found in the money or possessions you have, but in the people that you love and people who love you.

To my Dad, Happy Fathers Day.

Ted & Josh Carter - 1973

Joshua Carter
http://carterfitness.com

No Comments »

Fitness and fat loss is not easy. I’d go so far as to say it is damn hard. If it were easy everyone would be lean. Having an environment conducive to fat loss is a must. Your surroundings can make-or-break your fat loss program.  I have seen too many programs derailed by various negative aspects of life. These people are often very dedicated, but due to outside influences their program collapsed. It is with that in mind that I have created the following list of 6 tips to create the absolute optimal environment for fat loss.

Turn Off the TV:
Too many hours are wasted sitting on the couch, mowing through bags of whatever while watching the latest reality show. Turn off the TV. I don’t care if it is the latest 65″ HD monster, you will be far better off going for a walk.

 
An average night

Clean House: 
Get rid of all the junk food in your house. You can’t have a late night crap feast if there is no crap to be found. You should stock up on lean proteins, fibrous veggies, and low sugar fruits.

.
Land O’ Chips

Ditch The Spouse:
Whether it be husband or wife, boyfriend or girlfriend get rid of them.  If there is even a chance they do not share your metabolism or drive to get in shape they have no place in your life.

I love you too, honey

Quit Your Job: 
Co-workers are saboteurs and sometimes flat out jerks. While perhaps not malicious in intent, their actions are meant to derail your program.  Things like “one bite won’t hurt”, or  “you already look fine”. By bringing you down, it makes them less guilty about their own bad habits.  You know how important your goals are for your self image.  By eliminating this toxic environment your results are ensured.

Co-Workers suck

Lose Your Kids: 
Kids have crazy metabolisms.  Too often they can eat whatever they want and not gain weight- and they’ll do it right in front of you. That is just plain mean. Add to that sometimes they don’t eat it all leaving a perfectly good piece of whatever it is on the plate - just staring at you. You are better off without the temptations.

 
Save some for Daddy

Ignore Your Parents:
Let’s face it, it’s ultimately their fault you are not lean. It is they who passed on the faulty genetics plus they fostered bad eating habits in early childhood. Next time around, choose better parents.

Stop Paying Bills:
Bills are a great source of stress. Stress increases cortisol levels which can halt all fat loss efforts.

That’s about right

Lock Yourself In:
The outside world is full of negativity and potential temptation.  Create a sanctuary in your basement or garage. All you need are some dumbbells and a bench, a bathroom is provably a good idea for personal needs and a water source, and a computer with Internet access so you can order your protein powder (which is all you should eat) and so you can continue to read my incredibly helpful fitness tips.

A bit lavish, but it acceptable

Until next time- I’ll be in my garage- alone.

Joshua Carter
http://carterfitness.com/

PS:  Obviously the point of the above was to drag you in with seemingly acceptable suggestions, then illustrate the absurdity of “all out” optimization. There is no way I will stop watching TV, I certainly will never clean my house, I might ditch the spouse for a weekend or so, but that is plenty (same for the kids, they’re too cute). The real challenge lies in creating a program that provides a balance between what is optimal and what is practical.  It can be done.

Chances are you cannot quit your job, and there might be people there who are not the most supportive, but that’s ok.  You can find strength in other areas.  There will always be those you can count on to help you in your fitness quest. Those who believe in you, like your non-optimal parents, spouse and kids (and possibly jerky co-workers.) And you ever need a boost you can always email or call me.

No Comments »

Both male and female clients often ask me the secret to six pack abs. Sure there is a secret, I know what it is and so does the guy below.

One way to do it.

Probably not quite what my clients had in mind.

Joshua Carter
http://carterfitness.com

No Comments »

For most things that don’t work out the way we want in life it is easy to blame someone else. For many things I can simply blame my parents. I mean have you seen my nose? I mean come on.

But there is one particular thing that for which I can place the blame squarely on the shoulders of my 2 sons: my inability to sleep in.

I remember fondly the days of sleeping past 9 or even 10 in the morning.  There we occasions I even slept past noon - ah the good ol days.

I even remember having conversations with “morning people” telling me that eventually I would become one of them. Damn them.

As many parents are aware, kids get up early. Add to that they have no real concept of what a weekend is or what it should mean in regards to my sleep pattern.

Kids come in and wake you up no matter what. Everyday.

But unfortunately it has gotten even worse.  Now, even when they don’t come in and wake me up before the sun rises- I wake up on my own. 

My internal alarm clock has been set, and it is stuck on “freakin’ early”.

Thank you Gabe, thank you Nate.

Who am I kidding, they are too cute to blame.  Maybe I should just blame my wife. I wonder if she reads these.  I guess I’ll find out.

Joshua Carter
http://carterfitness.com

No Comments »

Creating a fat loss cardio program & keeping goldfish alive.

A couple of months ago someone at my house had the bright idea of buying some goldfish.  Ok, so off to the pet store we went. Each of my sons got to choose which fish he wanted from the thousands of feeder goldfish.  Great, I thought, each fish was only 28 cents. Somehow, by the time we got out of there I had spent $100 on two 28 cent goldfish. What?  Yes, $100.

You can’t have that tank, you need this tank.  Don’t forget the filter, the food, the water treatment goo, the blue rocks, fake plants, fish scooper, tank scrubber and lastly the sunken pirate ship.

By the time it was all set up, Fishy Crackers and Batman Speed had some sweet new digs (yes, the boys each named their fish).

There was of course a problem, we had no idea how to take care of them. As of this writing we are currently the proud owners of Fishy Crackers III and Batman Speed III.  And yes, we did the “parent” thing and switched them out without telling the kids. Easy to do with fish. Yes, I feel guilty.

Each time we went for a replacement we had a conversation with the fish guy a the store.  It was likely we were feeding them too much, not changing the water enough, and not doing other stuff too. One thing the fish guy suggested was to take the tank scrubber and stir up the rocks.  That would kick up the old matter at the bottom and the filter would suck it out.

So what am I getting at?  Well first off, I got to rant about paying $100 for 2 goldfish( I feel much better, thanks), but more importantly it set up a great fat loss analogy. 

When working out for fat loss, there are 2 important things you must do: Mobilize and then utilize body fat.

So what is the difference?   It can get very chemically and biologically complicated, but you know me, I don’t let science get in the way of me making a point.

When we say “mobilize” we basically mean accessing the body fat and releasing it the blood stream. Cool right? Intense exercise does that pretty well.  There are several tricks you can use to make this happen more efficiently (certain supplements really help), but interval training has proven to be a real champ at getting this done.  The problem can come later.  So you have released the fat to be used as fuel, but if your body does not then use that fuel for something it can easily be re-deposited. That would just suck.  All that hard work to release the fat and then it just ends up right where it started.
That is where utilization comes in.  We need your body to have a reason to use the fat as fuel.  If you have set up your diet well and there is a sufficient caloric deficit then there is a good chance that the fat will be used as fuel and not re-deposited.  But what if I told you there was a way to make certain it got used, and super charge standard cardio to make it worth doing? Standard cardio can utilize fat for fuel fairly well.  But here is where many people get it wrong, standard cardio while good at utilizing fat for fuel can’t do so (at least not very well) if fat has not been previously released.

Get ready, here  it comes.

So let’s kick up some dust and get back to the fish analogy: Fish guy told me to stir up the rocks (interval training), then let the filter suck out the kicked up matter (cardio). Get it?  To create a insanely effective cardio program to augment your already solid fat loss weight training program what you have to do is simple- just combine interval training with standard cardio to reap the benefits of both.

Here is how I would set up a interval/cardio routine:

5 -10 mins warm up
4-8 mins interval work
20-30 mins cardio

You can play with the timing quite a bit, but the basics are simple: warm up, hit the intervals, walk for a while.

IMPORTANT SIDE NOTE: The addition of a “cardio” training component assumes that you have time to add it in. Prioritize your fitness training events. Weight / Resistance training should be at the top of your list as that has the biggest metabolic bang for your buck.

Fat loss can be as tricky as keeping gold fish alive, or it can be as simple as learning how to properly care for them.  Once you know the guidelines it is not that tough.  I wish you luck in your fat loss endeavors, and if you have any questions please do not hesitate to ask.

Wish me luck with my fish.

Joshua Carter, CPT
http://carterfitness.com

No Comments »