Carter Fitness Fat Loss Newsletter

In the last newsletter installment I went over why at Carter Fitness we do not use steady state cardio as a primary fat loss tool. I will not go into it in depth again, but suffice it to say that for the time you put in, the return in terms of fat loss is not all that great. If you missed it you can check out the entire article here. Then I alluded to the solution: Intervals.

This type of training protocol has been know by many different names including intervals, sprints and HIIT (High Intensity Interval Training), energy system work and even sometimes cardio (although technically incorrect). It doesn’t really matter what you call it, the point is for fat loss it is far superior. Basically after a few minutes of warm up, you alternate periods of all out effort (sprints) with periods of low intensity work (rest). You repeat this a few times and then call it a day.

Some months back I wrote a piece on how much better HIIT style workouts actually are with the studies to back it up. One study showed the HIIT group lost 900% more fat than the steady state group. Another study showed that the metabolic elevation from a HIIT style workout lasted over 38 hours. You can read the full article here.

So now you know how cool it is, and how great it works. Now I’ll show you how to put it into action. The thing with HIIT training, and training in general is that it is as much art as it is science. So there are a million ways to implement a HIIT program. My preference is to either do it on non-weight training days, or directly following your weight training. That will maximize the fat burning.

You need to start out relatively slow and work your way up. You can perform this on most any piece of cardio equipment you like including stairmasters, stationary bikes and elliptical as well as any bodyweight stuff like squats, actual running, stairs, heavy bag work etc. My example will use the stationary bike.

Let’s assume the bike has ten resistance levels, with 1 being the easiest and 10 being the hardest. We will also assume the HIIT will be performed three times per week. Here is what I would prescribe for a relative beginner is decent shape with no major injuries or other health issues.

To be clear a sprint or the “on” should be an all out effort. It lasts only 30 seconds in this example, and that means that it should be so hard that you could not do 31 seconds. For a sprint on a bike, you would both increase your pedaling speed, and the difficulty level on the bike itself.

Week One
Mon.	5 min warm up 30 secs on / 60 secs off x 3 5 min cool down
Wed.	5 min warm up 30 secs on / 60 secs off x 3 5 min cool down
Fri.	5 min warm up 30 secs on / 60 secs off x 4 5 min cool down
"on" = level 5 , "off ", warm up, cool down = level 2
Week Two
Mon.	5 min warm up 30 secs on / 60 secs off x 4 5 min cool down
Wed.	5 min warm up 30 secs on / 60 secs off x 4 5 min cool down
Fri.	5 min warm up 30 secs on / 60 secs off x 5 5 min cool down
"on" = level 6 , "off ", warm up, cool down = level 2
Week Three
Mon.	5 min warm up 30 secs on / 60 secs off x 5 5 min cool down
Wed.	5 min warm up 30 secs on / 60 secs off x 5 5 min cool down
Fri.	5 min warm up 30 secs on / 60 secs off x 6 5 min cool down
"on" = level 7 , "off ", warm up, cool down = level 3
Week Four
Mon.	5 min warm up 30 secs on / 60 secs off x 6 5 min cool down
Wed.	5 min warm up 30 secs on / 60 secs off x 6 5 min cool down
Fri.	5 min warm up 30 secs on / 60 secs off x 6 5 min cool down
"on" = level 8 , "off ", warm up, cool down = level 3

This is simply a hypothetical progression, and can be played with and altered in many different ways. In the beginning the whole workout only takes 14 minutes, and at the 4 week mark it is only taking 19 minutes- and 10 of that is warming up and cooling down. If you do this after your weight training you can almost completely eliminate the warm up.

Other alterations can be made such as adjusting the work to rest ratios (more advanced can go 1:1) and changing the apparatus. Another similar style of workout that can be used as an alternative or compliment to HIIT is the Tabata. You can check that out here.

I have a story to tell, but first let’s make sure we are all on the same page. We’re all familiar with the phrase “The icing on the cake” right? Sure, it’s something extra good added to something that was already good to being with. You knew that right? OK, on with my story….

I get approached all the time out on the street as well as in emails asking me which supplements to take. Like Alice in Wonderland- eat this to make you small and drink that to make you big (I might have mixed that up, but you get the point). I have no problem with supplements *in theory*. I use supplements regularly and for the sake of complete disclosure I also own a supplement site. Of course some supplements are quite useful, while others are complete crap.

The problem is that far too often people think that supplement “X” will be the answer to their prayers and will magically deliver the results they have be longing for. This is never the case- never. I wish.

So the other day I get an email from a guy with fairly typical goals- lean up, improve strength and add a little size in the upper body. Not in any way unrealistic goals. Over the course of several emails we went back and forth and solidified what he was trying to achieve, how I could assist and went over his health and fitness history.

He went on to tell me that the past several months he was using supplements X, Y& Z- all of which I had heard of, used and even recommended. The trouble was he could not figure out why the results he was looking for were so elusive.

From reading his emails the answer was quite clear to me- he hadn’t baked his cake. You see supplements are the icing on the proverbial cake. The problem is you need to bake your cake first.

In this guy’s case, his training program was completely inappropriate for his goals and his nutrition was a complete mess. I explained that before he takes another pill or powder we need to re-work his training, and dial in his nutrition. Once we did that we could talk about supplements.

I guess if you want to stay with the metaphor you could say I pre-heated the oven. I designed a training and nutrition program, and he has begun baking. He seems very dedicated and I have every confidence he will succeed.

Take home lesson: before you buy another pill in hopes of creating you dream body, bake your cake.

What is it? You'll have to be there to find out. But it is the best thing we have ever offered!

The Core Reaction BootCamp is going strong. The BootCamp this past Saturday was outstanding. We had almost 20 campers who cranked it out and left lean and mean!

Why do we do it this way? Simply put, we like to help people get in great shape, and the Saturday fr.e.e BootCamp is a great introduction to fitness. The fun and adventurous boot camps provide the ideal atmosphere for motivation and emotional support to help the participants learn how fun fitness can be. It can also be a great boost to an already established fitness regime.

For those who want to take it to the next level we offer the 5 times per week program. You can come as little or as much as you like, including the free Saturday BootCamp. This outdoor group fitness program offers outstanding fitness instruction, nutritional coaching and a large helping of motivation to keep you on track every step of the way.

Summer is here bringing with it a welcomed increase in temperature. While you enjoy a day out in the sun you may be struck with the desire for a glass of icy cold water. This thirsty reminder should not be taken lightly - as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight 1oss efforts.

Read on to discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body.

Water does all that?
Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:

What about fitness and fat-1oss?
You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?

Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)

Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.

The Other Side of the Story...
Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...

To avoid dehydration this summer check out the following 5 Hydration Tips:
Tip #1: Caffeinated beverages - such as coffee, soft drinks or energy drinks - cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.
Tip #2: Add a slice of lemon to your water to spice things up.
Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.
Tip #4: Exercise and hot summer days both increase your body's water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.
Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

Bonus Tip #6: There is one other thing you can do to achieve you fitness goals in the shortest amount of time possible - work with a certified fitness expert like me!

Want to know more? Just call or email today to set up our first appointment, after all, getting you into great shape is my passion.

Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body.

Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal.
Yield: 4 servings

Here"s what you need...

Nutritional Analysis: One serving (1/4 of recipe) equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.

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