8/1/2006
People must think I am magic. I wish. If I could wave a magic fitness wand and make people in perfect shape I certainly would, and I would charge a ton to do it.  Sadly, this is just not the case.  One of the biggest misconceptions I encounter when training new clients is that they believe by purchasing my services they will automatically becoming fitter (fitness by osmosis).  Sounds great, but it doesn't work.  Just hiring a trainer - even a great one like me - will not automatically and immediately change the shape you’re in -- You have to be willing to put in some effort.  With that in mind I have put together a few tenants of training for body transformation. You have to do the work.  No one will do it for you.  Beyond that – you have to want it, too.  Just showing up is a good first step - but it takes more that that to make you a star. More is not better.  There are many things in life for which more is better (money) - but exercising is not one of them - better is better.  Exercising too much will actually yield negative results. Smarter is better.  Always strive to make the smart choice.  That means making smart food and training decisions.   Harder is better.  Which one is harder – the squat or leg extensions?  Hmm…  Which one will provide better results? Hmm… Have a plan.  Haphazard training and nutrition will yield haphazard results.  When you enter the gym, have a plan.  When you start your day, know where your food is coming from.  Playing it by ear simply will not work. Consistency counts.  I should not have to say this one but I do.  To be truly good at anything, you need consistency. To get consistent results you need consistent training and nutrition practices. Do not blow off your workout because Big Brother is on – get a Tivo. Give yourself a break.  You cannot be perfect all the time, like me (just kidding).  Plan to have a cheat meal at least once a week. Use your time efficiently.  You are looking for the best bang for your buck.  If you have only 30 minutes 3x week for exercise, walking on a treadmill is a waste of your time.  Weight training and/or interval work will yield twice the results in half the time.  If you think steady state cardio is best for fat loss- it is not. Exercising alone will not make up for nutritional mistakes.  Too many times I have had clients who bust their ass in the gym, but fail to make progress.  Suspiciously they are always forgetting to bring their food log.  When I finally see it the answer is clear (as if I did not already know).  They eat like crap and expect the workout to cover-up for their mistakes.  Not. Be prepared to make a change.  This is the big one.  This is the one that many clients just do not get.  What you have done in the past has gotten you where you are.  What you have eaten, and how you have trained (or not trained) has put you into the shape you are currently in.  If you are talking to me, then you are not happy with where you are.  To be truly successful at body transformation you need to make lifestyle changes- permanent changes.  This can be daunting, but it can be done.  I see it repeatedly with my clients. Circuit Noise Fat loss is my bread and butter. Perhaps a poor choice of metaphor but you know what I mean. In my experience the fastest way to shed body fat is through circuit type training. In the coming months I will be introducing Short Circuit Training - a training protocol that involves short circuits of weight training to achieve insane fat loss. With that in mind I present the following program: The free workout I have this time out is a program I designed for my wife who after the birth of our second needed to lose some bodyfat. We have a small gym set up in our garage with dumbbells, a swiss ball and a variable angle bench. So the program is designed with those limitations in mind. The program has worked even better than I expected and she looks great. Perform the 2 ab exercises first, then the other exercises in circuit fashion one after the other. Then repeat the circuit. Only give yourself 30-60 rest between movements. Shoot for 3 complete circuits. If you can do all 3 circuits, then cut your rest time next time through. Download Here or View Online with Videos (This is how the Online Training works) Vacation Shockers: 5 Tips to Keep You Fit Summer vacation is a wonderful time to get away from it all-a cruise, a camping trip or even an African safari-an opportunity to take yourself miles away from ordinary... But did you know that the average person gains almost a pound a day while on vacation? That's right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days. As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left! TIP #1: Be Active If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. TIP#2: Indulge with Control Eating out is a must while on vacation. Whether you're visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all...right?-that isn't the best for your waist! When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée. TIP#3: Snack Healthy Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway. This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal. TIP #4: Avoid Fried Foods While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake. If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation! TIP#5: Team up with a Pro-Yours Truly! Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me. Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home. A Little Bit Goes a Long Way! Do you have diabetes or high blood pressure? Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated? Just think how great you will feel after losing excess weight and improving your health! Citrus Sunshine Salad Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings. Ingredients 2 Oranges, peeled and sliced 1 Grapefruit, peeled and sectioned 1 (20 oz) can unsweetened pineapple chunks, do not drain 1/2 cup Fat-Free sour cream 2 tablespoons Fat-Free milk 1 tablespoon brown sugar 1 teaspoon grated orange peel 1/4 teaspoon grated ginger 1/8 teaspoon ground nutmeg 6 cups torn leaf lettuce 1 avocado, peeled and sliced 1/4 cup chopped and toasted pecans *Optional* grilled chicken breast, chopped Instructions Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce. Drizzle salad with dressing; sprinkle with nuts *and chicken* Know anyone who could use these valuable tips and ideas? Do them a favor and use the link below to forward this newsletter along! Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here Joshua Carter Body Transformation Expert Email Me My Site 818-766-8888 Successes The Tripps Norm Scot Online Training Summer Special Right now I am offering the standard 4 week online package for ONLY $150.  For the price of 2 in person session with me, you can have : Personalized Workouts Emailed Directly to You Personalized Nutrition Plan Emailed Directly to You. Customized Supplementation Plan Emailed Directly to You Email Monitoring & Support For a Full Month Complete access to the extensive Video Exercise Database Click Now To Sign Up
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About the Author: Joshua Carter is a certified personal trainer as well as a fitness and fat loss expert. With over 15 years personal training experience, Joshua has developed training & nutrition protocols that have delivered proven results in half the time as traditional programs.  These successful protocols have been shared with a select few trainers who assist Joshua with training at his Carter Fitness in West Hills, California.  His facility offers personal training for those who live near West Hills , Woodland Hills, Canoga Park, Chatsworth and Calabasas. Email: joshua@carterfitness.com Phone: 818-766-8888 Web: http://carterfitness.com

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Joshua Carter   5126 Lankershim Blvd.   North Hollywood   California   91601