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Just this
morning a guy walked into my gym. He lives around the corner from my
West Hills location and he was interested in training. He belongs to a 24
Hour Fitness or some other big chain facility, but wanted to see some actual
results. He told me he spends most of his time on the treadmill and then
hits some light weights – because his goal is fat loss. I told him
whether he ends up training with me or not, he needs to flip that ratio-
focus on the weights and spend only a little time on cardio. He thought
I was joking. He asked why, only cardio burns fat right? Well I went
into my normal spiel about weights, cardio fat loss and
metabolism. I gave him a brief glimpse into the Carter Fitness
philosophy of fat loss. When I meet with him later this week he
will get the full treatment, but it got me thinking…
I have
been at this a long time. I have done almost everything wrong that you
could possibly do: I trained to much, too long, not enough, too much cardio,
not enough cardio, ate too much, ate too little blah blah
blah. I wasted a lot of effort with little or no return. So I’m
not all that surprised when I see someone who has just accepted bad
information as gospel. I did it too. But now it is my job to give the
best information possible to help others avoid the pitfalls of fitness.
I’m glad I
did all my screwing up in the gym when I was young. I’m older and wiser now
(ok, debatable), but there is much I know now with a great deal of
certainty. Thus, I have compiled a brief list. Nothing here is
written in stone, but right now this is what has been proven to be effective
and to deliver consistent results. I could probably write a chapter on
each one, but here is the stripped down version.
Compliance
Compliance Compliance
It’s like this: If I set you up on a mediocre program and you comply 95%, you
will get better results than if I set you up on the best program ever but you
only comply 50%. If you are not complying with the program you cannot
accurately measure the effectiveness of the program. If you can’t comply with
program it is doing you no good, and the program needs to be altered or maybe
you do.
Psychology
is Huge
This
is true on many levels. For one, men and women respond quite differently to
feedback (in general). Many men respond well to negative
criticism. Like when they do 10 reps you tell them you were expecting
12. That generally does not work for women. Most
women respond much better to positive feedback. Like even if you
expected 12, you offer praise for getting 10. These are not hard and steadfast
rules, but how each individual client (whether they be male or female)
responds to various forms of feedback can alter the effectiveness of any
program. A good trainer recognizes this, a great one uses it effectively to
increase results.
Physiology
is less
Important
Men and women are different physically- duh. But how I train them is
not that really that different; how I treat them is (see above). The
exercise selection and overall programming is almost exactly the same.
What creates a lean healthy body on a woman is going to be the same thing
that creates a lean healthy body on a man.
The
Importance of Optimizing Metabolism
To lose weight we need a caloric deficit. There is just really no
debate about that. You need to consume fewer calories than you
burn. The tricky part is knowing the best way to accomplish
that. You could just eat less. But that just sucks and comes
with a whole host of problems. Increasing the metabolism via weight
training (and intervals) has proven time and time again that it is vastly
superior to caloric restriction alone. The true key is to optimize the
metabolism through regular intense exercise and nutritional adjustment.
Low
Carb Rules
If you are over fat chances are you eat too much, and consume too many
carbs. The bottom line is that you do not get to eat they way you eat
now and expect your body to change. As we age our bodies change and
they deal with nutrients very differently than when we were young.
Study after study has shown carb modification nutrition plans out perform low
fat diets when it comes to fat loss. I wish I could stay lean eating
carbs with the same veracity as I did in my younger days, but I can’t. And if
you believe you are over fat – neither can you.
Fish
Oil
When I tell my clients the long list of fish oil benefits they look at me
like I am making it all up. Well I’m not. If for no other reason
you should take fish oil for its effect on metabolism: A resent study
showed that regular fish oil supplementation increases the metabolic rate of
test subjects by up to 400 calories per day. Burn 400 calories from
taking a few pills? Count me in. Oh yeah, it also reduces risk of
heart attack, improves slipid profiles, increases insulin sensitivity,
decreases cholesterol and blood pressure….
During is Good, After is
Better
I really am not that concerned with how many calories a client burns during a
session. For that matter I’m not even that concerned if the calories
come from fat. Sure it matters, but not near as much as what happens after
the session. My colleague Alwyn Cosgrove calls it the “Afterburn”
effect. If we can create enough of a metabolic disruption during the
session that it causes the body to increase the metabolic rate for 20-40
hours (no joke) post workout then we are really kicking ass.
(The
next 3 I have written about before, but they are worth reiterating)
Harder
is Better
I’ve said this before- exercising harder will always yield better results
than less intense output. It just makes sense- you body will be forced
to respond to more intense activities. Low intensity work requires
hardly any adaptation at all. So the harder we work, the better our
bodies react. This translates to more muscle, less fat and greater overall
health.
Smarter
is Better
Sure you can get in shape if you train 6 hours per day. But what if I
could get you in the same shape in only 45 minutes 3 times per week?
That’s better right? Well that’s the smarter part. Intelligent
program design will cut your total training time and give you greater results.
Bigger
is Better
This goes along with the two above. The bigger the move the harder it
is. The harder the move the smarter you are training. If your
goal is fat loss why would you spend any appreciable amount of time doing
bicep curls when the metabolic effect is minimal? Pull ups and rows
will nail the biceps while igniting the metabolism for optimal fat burning.
Routine
I have 2 kids. All the advice about raising kids says you need to
have them on a routine. The same is true for most adults. The most
successful clients I see have made fitness and health part of their
routine. I always like to use the “brushing your teeth” analogy.
Brushing your teeth is not always fun, but you do it every day.
Probably at the same time every day. You don’t wake up and say “Yippee!
I get to brush my teeth!”, but you still do it. And how well would it
work if you only did it once per week? Yuck. Well working out is the
same way. When you make it part of your regular routine you will see
consistent results.
Got
questions? Email or call me anytime.
Joshua
Carter
The Body Transformation Expert
Carter Fitness
joshua@carterfitness.com
http://carterfitness.com
818-337-6175
I do a fair amount
of online training these days. Many people who want to work with me
simply do not live close enough to make it feasable. That is where the online
training comes in. I wanted to put together a sample workout so you
guys could see what I am talking about.
In my experience
the fastest way to shed body fat is through circuit type training. In my gyms
we use 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 the actual 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.
Feeling studly? No rest between moves (but rest between circuits).
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)
Joshua Carter
The Body Transformation Expert
Carter Fitness
joshua@carterfitness.com
http://carterfitness.com
818-337-6175
SPECIAL BOOTCAMP
ANNOUNCEMENT
2 WEEKS F*R*E*E*
Can
you afford to lose a few pounds?
Would you
like to look and feel your best by summer?
If you
answered yes to either question above then this may be the most important
letter you read...
I don't
know about you, but for most people this is the time to really kick things
into second gear because summer is just a couple of months away. See, as a
personal trainer this is the second busiest time for us (other than New
Year).
So I got
to thinking...
Most
likely you want to start working out and getting in shape, right? And since
our fitness bootcamp is the perfect solution for your permanent fitness and
weight-1oss goals. We though this would be the perfect time to make
you an offer that you simply could not refuse.
Between
now and July 4th we're offering a f.r.e.e two week membership to all West
Hills residents who are serious about finally achieving their fitness goals.
If you're ready to stop procrastinating and start shrinking then this offer
is for you.
Our
fitness bootcamp is for women (and men) who want maximum results in minimum
time. The outdoor group fitness classes are designed to fit all fitness
levels. Our motto is "no camper will be left behind". It doesn't
matter if you have five or fifty plus pounds to lose - this program is for
you.
But there
is one catch...
We can only take on 13 new campers. That's it.
So if you
want to take advantage
of this f.r.e.e no catch - no obligation two week membership
then you need to go to www.crbootcamp.com
right now and click the register button.
Or you can
call 818-337-6175 and we'll set you up on your two week membership over the
phone. But, to get this special offer you must register before July 4th.
Here's
where to go:
http://www.crbootcamp.com
Of course
if you have any questions feel free to reply to this email or call us at
818-337-6175 and we'll be glad to answer any question you may have.
You
deserve the firm, tight and toned body of your dreams, don't you? Here's your
chance to get it!
Committed
to your success,
Joshua
Carter Carter Fitness CRBootcamp.com
P.S. Join us f.r.e.e, this Saturday at 8:00 AM at Lazy J Park in
West Hills for a fun and adventures workout! Bring a neighbor, friend, or
family member - we're going to have a blast! http://www.crbootcamp.com <~ get your
two week trial membership here.
Are You Too Hurt to Exercise?
Don't Let an Injury Come Between You and Your Goals
Can you relate to this scenario? After putting it off for too long, you
commit to get fit-only to find yourself injured the minute you start working
out. All of the sudden your fitness goals go back on the shelf and you are
left to deal with the pain.
Whether your injury occurs right off the bat or after years of regular
workouts the result is always the same. It is discouraging, painful and
downright depressing.
And since studies suggest that up to 38% of all exercisers suffer from an
injury each year, it is a subject worth exploring.
Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's
explore the cause of each and then detail your very own injury prevention plan-because
let's face it, you simply don't have time to spend nursing and injury (and
losing all that progress you had made).
1. Strain / Pulled
Muscle: occurs when a tendon (connects muscle to bone) or
muscle is stretched or torn. If you suffer from a strain you will feel pain
and swelling in the muscle belly, or loss of function if the strain occurred
in a tendon. Many strains occur as the result of an improper warm-up and
insufficient stretching.
2. Sprain: occurs
when a ligament (connects bone to bone) is stretched or torn. While this can
happen to any ligament in your body, the most common placements of sprains
are in the ankle, wrist and knee. Often this injury will happen suddenly as
the ligament is stretched beyond its normal limit, usually during a fall or
other acute trauma.
3. Low Back Pain: it
is said that 80% of the population will experience back pain at some point in
their lives-and the list of causes is as diverse as the sufferers themselves.
Here are the main reasons for workout related back pain:
- Improper form:
Similar to bad posture, using improper form while performing weight
bearing exercises will leave your back sore and aching. The good news is
that once your form is corrected this pain should subside after a
healing period.
- Weak muscles:
If you have a desk job then chances are your deep back muscles are
inactive and unconditioned. When you start an exercise program, but fail
to properly strengthen these muscles, the result is often an aching
back.
- Strained muscles:
Not to pick on that desk job, but another result of sitting all day is
tight back muscles. When these muscles are not properly warmed up and
stretched before exercise begins, muscle strains occur.
Your 5-Step Injury
Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The
following 5 steps will dramatically reduce your chance of injury and if you
do find yourself injured, but have been following these 5 steps, your
recovery will be quick and efficient.
Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around
touching your toes-right? Even though it isn't exciting, stretching is the
best way to increase muscle elasticity and durability. Tight muscles are big
contributors to strains-remember? Take the time to stretch everyday before
and after your workout to stave off injury.
Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym
clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute
warm up in order to prepare them for injury-free use. Cold muscles are less
elastic and are therefore more prone to tears.
Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their
shoes. Don't be fooled-not just any shoe will do. Find shoes that offer
support and traction for your exercise of choice, and make sure that they
aren't too tight or too loose. If you are prone to ankle injuries then try a
pair of high-tops for extra support.
Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with
regular tune ups, oil changes and quality fuel then you can't expect it to
perform well on the road. The same applies to your body. Getting healthy
amounts of sleep, eating well balanced meals and staying hydrated will all
contribute to your performance during exercise. The healthier your lifestyle
is the less likely you are to suffer an injury.
Step 5: Condition
This may seem like the most obvious step to injury prevention, but
unfortunately it is the most overlooked. People who keep their bodies in top
condition by exercising regularly and maintaining a healthy lifestyle are the
least likely to injure themselves. When exercise programs are started and
stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyone
enjoys - you get to look and feel great! And who doesn't what that, right?
The ultimate injury prevention plan is to work with me, your qualified
fitness expert! Together we will explore proper technique and will craft a
plan for your unique fitness goals.
Wouldn't you love to see awesome results before this summer comes to an end?
Simply reply to this email or call me today to get started. It's time to take
action and get the results that you deserve!
Was
that your stomach growling? Did you know that a growling stomach is a
sign that your metabolism has slowed down dramatically? This means you
are burning fewer calories than you could be and your body is going
into fat storage mode. Don't allow yourself to get to that point! Eat
small healthy meals every 2-4 hours to maintain a high metabolism!
 Nothing compliments dinner quite like this
summery tomato salad. Enjoy homemade vinaigrette tossed over sliced plum
tomato and red onion topped with the unforgettable taste of basil.
Yield:
4 servings
Here's what you
need...
6 medium plum
tomatoes, sliced
1/2 cup sliced red
onion
3 tablespoons balsamic
vinegar
2 tablespoons olive or
canola oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon garlic
powder
1/8 teaspoon pepper
4 fresh basil leaves,
snipped
- In a bowl, gently combine the tomatoes and onion. In
a jar with tight-fitting lid, combine vinegar, oil, sugar, salt, garlic
powder and pepper; shake well.
- Pour over tomato mixture; toss gently to coat.
Sprinkle with basil. Serve at room temperature with slotted spoon.
Nutritional Analysis: One serving (1 cup) equals 114 calories, 7g fat, 12g
carbohydrate, 2g protein.
* Make it a high protein meal by adding a grilled chicken breast on top.
Help me spread the
fitness truth... Forward this newsletter to your friends,
family and co-workers by using the 'Refer
a Friend' link below!
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