I had pizza for dinner last night. I had pizza because I like pizza… A LOT! In fact, I seldom go more than a week without it. I like pizza so much that even though I just had some for dinner, writing this post is making me hungry for more pizza.
So why, as a personal trainer, am I telling you about my obsession for this terribly unhealthy food?
Because,
Wait for it…
Pizza can be good for you!
Now I’m not talking about calorie ridden, artery clogging, double five cheese, pepperoni, sausage, pan pizza with ranch dipping sauce (even though that sounds great), but pizza doesn’t need all those extra’s to be delicious.
Let’s take a look at the ingredients of a veggie and cheese pizza and some of the benefits that come with them:
Mozzarella cheese –
Cheese can be a great source of protein and calcium. While calcium goes to strengthening our bones, the protein is used to build and repair muscle tissue. When possible, look for low-fat cheese.
Pizza sauce –
Lycopenes are a natural substance found in tomatoes. They can be used as an antioxidant and are shown to prevent prostate cancer and protect against heart disease. Tomato sauce is actually a better form of Lycopene than the tomato itself, as the processing of the sauce enables easier absorption into the body.
Vegetables –
If you struggle getting your recommended daily intake of vegetables, this is a great way to go about it. Onions, peppers, mushrooms, artichokes, spinach, and broccoli are all great choices for pizza toppings. If you don’t know the benefits of them by now, I’m afraid this post won’t help.
Crust –
In most cases, you will be hard pressed to find a pizza with a healthy crust when ordering out. However, if you are creative in the kitchen, here is a link to a whole grain crust you can make from home http://tinyurl.com/npxcov. Do this and you will have the added benefit of fiber in your pizza.
So there you have it; America’s favorite snack food made guilt free. Enjoy!
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Monday, August 24, 2009
Wednesday, July 22, 2009
Workout of the Week
This weeks routine was inspired by a client that has been cranky and complacent the past two weeks (you know who you are).
It is an advanced routine that needs to be done with strict form. There is no scheduled rest (meaning limited rest only when needed) and this circuit is to be done three times, as fast as you can complete it:
30 seconds Right arm KB swings
30 seconds Left arm KB swings
30 seconds two arm KB swings
20 push-ups
20 front loaded squats
10 bentover KB rows with each arm
Make sure you get a proper warm-up, stretch and cooldown when doing this or any routine. Email questions.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
It is an advanced routine that needs to be done with strict form. There is no scheduled rest (meaning limited rest only when needed) and this circuit is to be done three times, as fast as you can complete it:
30 seconds Right arm KB swings
30 seconds Left arm KB swings
30 seconds two arm KB swings
20 push-ups
20 front loaded squats
10 bentover KB rows with each arm
Make sure you get a proper warm-up, stretch and cooldown when doing this or any routine. Email questions.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Monday, July 20, 2009
Increase Health and Physical Education in our Schools
Recently I read with interest in our local paper an article titled “PE requirement isn’t enough to fight obesity”. That article combined with criticism from the call in section of the paper regarding the obesity epidemic and “Fat” people, led to this letter to the editor:
Let me begin by stating that I find the criticism of “Fat” people to be stereo-typical and short sighted. Those making uninformed comments should pick up a book and educate themselves on obesity and the causes of it. While we can all agree that obesity often leads to poor health and in turn a higher cost of health care, the approach in which we deal with this problem is where I have major issues.
Did you know that approximately 70% of healthcare costs in the United States may be preventable? According to the U.S. Centers for Disease Control, chronic diseases are responsible for five of the six leading causes of death in the US since 2002. Obesity, one of these chronic diseases, is now considered a worldwide epidemic that may ultimately lead to other chronic diseases such as cardiovascular disease, high blood pressure, and diabetes. The American Heart Association estimates that we lose $32 BILLION a year because of premature chronic diseases associated with obesity.
When we consider the estimated increase in the longevity of life and a projected population increase over the next 20 years, it is not hard to envision the obesity epidemic becoming an even larger drain on our healthcare system. Meanwhile, instead of properly educating our youth on the dangers and causes of this disease, more and more schools are cutting sports programs, health/physical education, and after school activities. It is double jeopardy when you consider that along with these cuts we are seeing less participation in the programs that remain.
There are many reasons for this; perhaps technology is the biggest culprit. Can it be denied that the technology of today has enhanced an environment of more physically inactive people? Parents, educators, and those in the know need to be more assertive in their influence on this matter. Encourage kids to get off their computers, turn off the TV, put down the cell phones and get outside to play.
Children today are not being appropriately skilled on exercise and nutrition; there is a science to it.
Educating students on leading a healthy lifestyle through the integration of a STRUCTURED health and physical education program will not only help with the future expenses on healthcare, but will increase energy levels, alertness, and productivity during class time. Realizing that there is limited time and money where schools are concerned, I still contend we need be proactive in promoting a healthy lifestyle for the youth of this country.
As a Health Professional, I see regularly the results of what a proper exercise and nutritional program can do. One of my first clients was a 47 year old, overweight male that came to me with high blood pressure and cholesterol. He had been on medications for blood pressure and cholesterol for over 12 years. He had no idea about what foods were healthy, what calories were, or the dangers of trans fats, saturated fats, and sugar. He had never exercised a day in his life, but after training him for 9 months and teaching him about nutrition, he lost 40lbs and the need for his medications.
Certainly there will be those who casually dismiss the importance of health and physical education for our youth. To those I pose a question: What is the good of an academic education if you do not have the mental and physical health to use it to its full potential?
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Let me begin by stating that I find the criticism of “Fat” people to be stereo-typical and short sighted. Those making uninformed comments should pick up a book and educate themselves on obesity and the causes of it. While we can all agree that obesity often leads to poor health and in turn a higher cost of health care, the approach in which we deal with this problem is where I have major issues.
Did you know that approximately 70% of healthcare costs in the United States may be preventable? According to the U.S. Centers for Disease Control, chronic diseases are responsible for five of the six leading causes of death in the US since 2002. Obesity, one of these chronic diseases, is now considered a worldwide epidemic that may ultimately lead to other chronic diseases such as cardiovascular disease, high blood pressure, and diabetes. The American Heart Association estimates that we lose $32 BILLION a year because of premature chronic diseases associated with obesity.
When we consider the estimated increase in the longevity of life and a projected population increase over the next 20 years, it is not hard to envision the obesity epidemic becoming an even larger drain on our healthcare system. Meanwhile, instead of properly educating our youth on the dangers and causes of this disease, more and more schools are cutting sports programs, health/physical education, and after school activities. It is double jeopardy when you consider that along with these cuts we are seeing less participation in the programs that remain.
There are many reasons for this; perhaps technology is the biggest culprit. Can it be denied that the technology of today has enhanced an environment of more physically inactive people? Parents, educators, and those in the know need to be more assertive in their influence on this matter. Encourage kids to get off their computers, turn off the TV, put down the cell phones and get outside to play.
Children today are not being appropriately skilled on exercise and nutrition; there is a science to it.
Educating students on leading a healthy lifestyle through the integration of a STRUCTURED health and physical education program will not only help with the future expenses on healthcare, but will increase energy levels, alertness, and productivity during class time. Realizing that there is limited time and money where schools are concerned, I still contend we need be proactive in promoting a healthy lifestyle for the youth of this country.
As a Health Professional, I see regularly the results of what a proper exercise and nutritional program can do. One of my first clients was a 47 year old, overweight male that came to me with high blood pressure and cholesterol. He had been on medications for blood pressure and cholesterol for over 12 years. He had no idea about what foods were healthy, what calories were, or the dangers of trans fats, saturated fats, and sugar. He had never exercised a day in his life, but after training him for 9 months and teaching him about nutrition, he lost 40lbs and the need for his medications.
Certainly there will be those who casually dismiss the importance of health and physical education for our youth. To those I pose a question: What is the good of an academic education if you do not have the mental and physical health to use it to its full potential?
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Friday, July 10, 2009
Cardio Training for Fat Loss
As a personal trainer I meet new people every day with one common goal – to lose body fat. Similarly, they also share the common belief that cardio training is the best way to accomplish this goal; this simply is NOT true. Sadly, people continue to make the same mistake over and over again. Yes, cardio training does aid in fat loss and is vital for increasing lung capacity, strengthening your heart, reducing stress levels, and is beneficial in many other ways as well. It is however, just one component to the tricky game of fat loss.
If you are going to the gym five or six days per week and spending 30 or 40 minutes on the treadmill in your “Fat Burning Zone”, I applaud your attempts at getting physically fit. However, you are wasting your time and energy.
Training in your “Fat Burning Zone” is a common myth based on maintaining a certain level of intensity over a certain duration of time in order to burn more calories from fat. The truth is fat loss is all about total caloric expenditure during exercise and at rest. It doesn’t matter what kind of calories you are burning; glucose, carbohydrates, fat. It doesn’t matter; fat loss is predicated on total calories burned.
By incorporating strength training into your routine along with short bouts of high intensity cardio training, you will see much better results. The addition of strength training will help increase your lean body mass or muscle tissue and in turn help to increase your metabolism and burn more calories while at rest.
The workout below is one example of combining strength training with cardio. This is an advanced workout that you would progressively work up to. If you would like to see what I would recommend for a beginner, you may email me - marc@fitnessforlifenetwork.com.
Directions: Perform the following circuit with minimal rest as needed. Perform three rounds for time.
Front Loaded Squats: 20 reps
Jumping Jacks: 1 minute
Push-ups: 20 reps
Run on Treadmill: 1 minute
KB Swings (both hands): 20 reps
Jumping Jacks: 1 minute
KB Swings (Alt arm): 10 reps per side
Run on Treadmill: 1 minute
KB Push-Press: 15 reps
Jumping Jacks: 1 minute
If you like this workout, check Craig Ballantyne's bodyweight cardio program http://tinyurl.com/kkzrl7.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
If you are going to the gym five or six days per week and spending 30 or 40 minutes on the treadmill in your “Fat Burning Zone”, I applaud your attempts at getting physically fit. However, you are wasting your time and energy.
Training in your “Fat Burning Zone” is a common myth based on maintaining a certain level of intensity over a certain duration of time in order to burn more calories from fat. The truth is fat loss is all about total caloric expenditure during exercise and at rest. It doesn’t matter what kind of calories you are burning; glucose, carbohydrates, fat. It doesn’t matter; fat loss is predicated on total calories burned.
By incorporating strength training into your routine along with short bouts of high intensity cardio training, you will see much better results. The addition of strength training will help increase your lean body mass or muscle tissue and in turn help to increase your metabolism and burn more calories while at rest.
The workout below is one example of combining strength training with cardio. This is an advanced workout that you would progressively work up to. If you would like to see what I would recommend for a beginner, you may email me - marc@fitnessforlifenetwork.com.
Directions: Perform the following circuit with minimal rest as needed. Perform three rounds for time.
Front Loaded Squats: 20 reps
Jumping Jacks: 1 minute
Push-ups: 20 reps
Run on Treadmill: 1 minute
KB Swings (both hands): 20 reps
Jumping Jacks: 1 minute
KB Swings (Alt arm): 10 reps per side
Run on Treadmill: 1 minute
KB Push-Press: 15 reps
Jumping Jacks: 1 minute
If you like this workout, check Craig Ballantyne's bodyweight cardio program http://tinyurl.com/kkzrl7.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Wednesday, July 8, 2009
Spice up Your Life
When dieting, people often fall into the trap of eating the same old boring and bland meals over and over again. This in turn leads to more cheat meals until finally falling off the wagon altogether.
One way to shake things up, without adding extra calories to your meals, is through the strategic addition of Herbs and Spices.
Herbs and Spices not only add a much needed flavor and variety boost to your meals, but they may also be beneficial to your health.
Basil, Red Pepper, and Cinnamon are all an anti-inflammatory. Cayenne, Paprika, and Chili all help improve circulation. Rosemary stimulates your immune system while Poppy Seed is shown to stimulate your appetite.
Those are just a few of many benefits to using Herbs and Spices as part of your daily diet. I specially order all of my spices from Spices Inc. They have a great selection of Organics and Salt Free seasonings. Take a look and get what works for you.
Burn it Up!
Marc Nespoli
One way to shake things up, without adding extra calories to your meals, is through the strategic addition of Herbs and Spices.
Herbs and Spices not only add a much needed flavor and variety boost to your meals, but they may also be beneficial to your health.
Basil, Red Pepper, and Cinnamon are all an anti-inflammatory. Cayenne, Paprika, and Chili all help improve circulation. Rosemary stimulates your immune system while Poppy Seed is shown to stimulate your appetite.
Those are just a few of many benefits to using Herbs and Spices as part of your daily diet. I specially order all of my spices from Spices Inc. They have a great selection of Organics and Salt Free seasonings. Take a look and get what works for you.
Burn it Up!
Marc Nespoli
Tuesday, April 21, 2009
BIG Sale on Prograde Nutrition!!!
Prograde Nutrition is celebrating their 2nd anniversary with a killer sale - 10.2% off all products now through Friday April 24th!
I wanted to tell you that Prograde is a company that I place my complete trust in. I know the people that run the company and I know how good the products are. They are accredited by the Better Business Bureau and they are a McAfee secure website. So ordering through them online is as safe as shopping in your own backyard.
Bottom line: Prograde does business the right way. So if you've been thinking about trying any - or all - of their killer products, now is the time.
To take advantage of the 10.2% discount through the end of the week, go to http://fuel.getprograde.com/ and enter the coupon code below during checkout on their site:
xxtwozz
If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase.
- The coupon can't be combined with any other Prograde offers.
- Prograde Nutrition products cannot be found in stores anywhere. Only online here: http://fuel.getprograde.com/
Again, I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.
Burn it Up!
Marc Nespoli
I wanted to tell you that Prograde is a company that I place my complete trust in. I know the people that run the company and I know how good the products are. They are accredited by the Better Business Bureau and they are a McAfee secure website. So ordering through them online is as safe as shopping in your own backyard.
Bottom line: Prograde does business the right way. So if you've been thinking about trying any - or all - of their killer products, now is the time.
To take advantage of the 10.2% discount through the end of the week, go to http://fuel.getprograde.com/ and enter the coupon code below during checkout on their site:
xxtwozz
If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase.
- The coupon can't be combined with any other Prograde offers.
- Prograde Nutrition products cannot be found in stores anywhere. Only online here: http://fuel.getprograde.com/
Again, I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.
Burn it Up!
Marc Nespoli
Monday, April 20, 2009
Essential Fatty Acids
You're smart enough to know that there is no miracle pill. There's no supplement or drug out there that's going to change your life instantly as soon as you take it.
But I'll tell you what, a good Essential Fatty Acid supplement can come pretty close. There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules:
- They help stabilize your blood sugar levels, which helps promote fat loss
- They can reduce inflammation to improve the health of your heart
- They can help decrease joint pain significantly
Sounds great, right? There are a lot more benefits to fish oil as well.
The only negative that I've found is that with Fish Oil, I find that it makes me burp like crazy! I'm talking loud and smelly burps too, it's really pretty gross. Which is an amazing shame because they hold such promise.
Where am I going with this?
I have found an Essential Fatty Acid supplement made from Krill Oil. And you know what? NO fish burps. That's right, I am getting the same powerful benefits that I get from fish oil WITHOUT the burps! Oh, and did I mention Krill Oil has 47 times the antioxidant power of fish oil?!
The brand I use and recommend to all my clients is Prograde Nutrition's EFA Icon, which you can find HERE.
I know the owners of Prograde and they are a brand I really believe in. There aren't many supplement companies you can trust at all, nevermind online. But Prograde is a company you can put your faith in. I certainly do.
Burn it Up!
Marc Nespoli
Get Prograde
But I'll tell you what, a good Essential Fatty Acid supplement can come pretty close. There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules:
- They help stabilize your blood sugar levels, which helps promote fat loss
- They can reduce inflammation to improve the health of your heart
- They can help decrease joint pain significantly
Sounds great, right? There are a lot more benefits to fish oil as well.
The only negative that I've found is that with Fish Oil, I find that it makes me burp like crazy! I'm talking loud and smelly burps too, it's really pretty gross. Which is an amazing shame because they hold such promise.
Where am I going with this?
I have found an Essential Fatty Acid supplement made from Krill Oil. And you know what? NO fish burps. That's right, I am getting the same powerful benefits that I get from fish oil WITHOUT the burps! Oh, and did I mention Krill Oil has 47 times the antioxidant power of fish oil?!
The brand I use and recommend to all my clients is Prograde Nutrition's EFA Icon, which you can find HERE.
I know the owners of Prograde and they are a brand I really believe in. There aren't many supplement companies you can trust at all, nevermind online. But Prograde is a company you can put your faith in. I certainly do.
Burn it Up!
Marc Nespoli
Get Prograde
Monday, April 6, 2009
Fat Burning Circuits
You'll be shocked at how much work you can get done using this 5-Minute Workout featuring the "Big 5 Fat Burning Circuit" guide.
Here are the rules:
- Spend 30 seconds on each exercise (set a timer if possible)
- Do as many reps as you can in 30 seconds. If you can't go anymore, just hold the exercise at the halfway point
- Do not rest between exercises
- Keep going till 5 minutes is up
- Count your total reps and try to beat it in the future!
1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks
Print that out and do your workout anywhere you want!
For more of the "Big 5 Fat Burning Workouts", get the full program here for less than the price of lunch at Subway: Fat Burning Circuits
Here are the rules:
- Spend 30 seconds on each exercise (set a timer if possible)
- Do as many reps as you can in 30 seconds. If you can't go anymore, just hold the exercise at the halfway point
- Do not rest between exercises
- Keep going till 5 minutes is up
- Count your total reps and try to beat it in the future!
1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks
Print that out and do your workout anywhere you want!
For more of the "Big 5 Fat Burning Workouts", get the full program here for less than the price of lunch at Subway: Fat Burning Circuits
Wednesday, April 1, 2009
You can't out train bad eating habits
On a daily basis I meet and consult with people that speak about a plateau in their weightloss or exercise program that they can't seem to break. In my experience, it usually has to do with one of three things; if not all of them: 1. Performing the same strength routine over and over again 2. Poor eating habits or 3. Too much cardio training.
With an overabundance of poor food chooses gawking at us on every street corner and time being more valuable than ever, eating properly and being efficient with our workouts is vitally important to leading a healthy life. Check out this video by world renowned fat-loss guru Craig Ballantyne, Craig races a pizza.
There are two valuable lessons to be learned from this video.
Number one is that regardless of how hard you train, if you are eating poorly, you will never attain the level of health and fitness you are striving for. Remember, you can't out train bad eating habits.
Number two is that cardio is not the end all be all. In fact, most people spend far too much time on CARDIO, while neglecting what will truly burn more body fat and raise your metabolism - STRENGTH TRAINING!
If your trying to get into shape for the summer or wedding season and have hit a plateau, go to Buff Dudes and Hot Chicks for a four week muscle building/fat burning workout plan.
Burn it Up!
Marc Nespoli
With an overabundance of poor food chooses gawking at us on every street corner and time being more valuable than ever, eating properly and being efficient with our workouts is vitally important to leading a healthy life. Check out this video by world renowned fat-loss guru Craig Ballantyne, Craig races a pizza.
There are two valuable lessons to be learned from this video.
Number one is that regardless of how hard you train, if you are eating poorly, you will never attain the level of health and fitness you are striving for. Remember, you can't out train bad eating habits.
Number two is that cardio is not the end all be all. In fact, most people spend far too much time on CARDIO, while neglecting what will truly burn more body fat and raise your metabolism - STRENGTH TRAINING!
If your trying to get into shape for the summer or wedding season and have hit a plateau, go to Buff Dudes and Hot Chicks for a four week muscle building/fat burning workout plan.
Burn it Up!
Marc Nespoli
Wednesday, March 4, 2009
Five Super Simple Fat Loss Tips
Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.
To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...
2) Eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip* You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ for men and for women, because it is made from 25 WHOLE veggies, greens and fruits.
Burn it Up,
Marc Nespoli
To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...
2) Eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip* You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ for men and for women, because it is made from 25 WHOLE veggies, greens and fruits.
Burn it Up,
Marc Nespoli
Friday, February 27, 2009
Are you Stuck in Old Habits?
Every Tuesday and Friday morning, I have a small workout group come in for a 6:00 am group training session. I love working out with this group. They are all so eager to learn, always show up on time, and bring a great attitude to every session.
But that’s not what I like most about them. What I like most is their willingness to forget everything they’ve been doing wrong for so many years and their enthusiasm to learn something new. The group is made up of two men and two women. These four individuals have been training together for several years now, doing the same boring one hour workouts, then getting on the same piece of cardio equipment and getting the same lackluster results.
I have been friends with all of them for several years and have occasionally offered up some advice, but I have never been in a geographical position to actually work with them until about four months ago.
It took some persuasion, but after a few weeks of easing them into the idea of higher intensity, shorter duration exercise and actually eating more food in order to lose weight, I got them to at least give it a try.
Here we are 3 ½ months later and they are all seeing great results and loving every minute of it. Our workouts are short (20 – 45 mins per session), intense, and very effective.
Here is a quick taste of what one of our typical workouts looks like:
Push-ups
Body Weight Squats
Body Planks
Side Planks
Perform as many sets as possible in 12 minutes
Then take a two minute break do a bodyweight cardio circuit:
Jump Rope
Power step-ups
Butt kickers
Split Squat jumps
Rest 45 seconds and repeat three times
If your stuck in a weight loss rut, give up what you may have heard or read regarding long endurance cardio training for fat loss. Try something new and consistently change things up. Try performing workouts like this two or three times per week along with some cardio intervals and supportive eating habits and you will be on your way to a leaner you in no time at all.
Burn it Up,
Marc Nespolihttp://www.fitnessforlifenetwork.com/
But that’s not what I like most about them. What I like most is their willingness to forget everything they’ve been doing wrong for so many years and their enthusiasm to learn something new. The group is made up of two men and two women. These four individuals have been training together for several years now, doing the same boring one hour workouts, then getting on the same piece of cardio equipment and getting the same lackluster results.
I have been friends with all of them for several years and have occasionally offered up some advice, but I have never been in a geographical position to actually work with them until about four months ago.
It took some persuasion, but after a few weeks of easing them into the idea of higher intensity, shorter duration exercise and actually eating more food in order to lose weight, I got them to at least give it a try.
Here we are 3 ½ months later and they are all seeing great results and loving every minute of it. Our workouts are short (20 – 45 mins per session), intense, and very effective.
Here is a quick taste of what one of our typical workouts looks like:
Push-ups
Body Weight Squats
Body Planks
Side Planks
Perform as many sets as possible in 12 minutes
Then take a two minute break do a bodyweight cardio circuit:
Jump Rope
Power step-ups
Butt kickers
Split Squat jumps
Rest 45 seconds and repeat three times
If your stuck in a weight loss rut, give up what you may have heard or read regarding long endurance cardio training for fat loss. Try something new and consistently change things up. Try performing workouts like this two or three times per week along with some cardio intervals and supportive eating habits and you will be on your way to a leaner you in no time at all.
Burn it Up,
Marc Nespolihttp://www.fitnessforlifenetwork.com/
Tuesday, February 24, 2009
Working through a Plateau
My friend Mike called me yesterday to talk about his consistent struggles with weight loss and the recent plateau he has hit. Mike is 32 years old, was a great athlete in high school and college and was always in fantastic shape. However since his days on the Gridiron have come to an end he has struggled to stay in shape and has gained weight. He has become a yo-yo dieter and a “seasonal” workout kind of guy - consistently inconsistent is what I would call him. He usually starts working out in January, drops a few pounds, hits a plateau, gets discouraged and quits around May. Then he gains all the weight he lost back, plus a few extra pounds.
This year Mike was determined to try something new. He started working out every day taking only Sundays off way back in November. He has also made better choices with his food consumption, smaller portion sizes, and fewer “cheats”. I give him credit, he’s been working his tail off and he’s dropped about 20lbs to go along with a few notches in the belt loop. However, Mike has not seen any changes over the last four weeks and he hasn’t done anything differently. Why has he hit this plateau?
The problem is that Mike has fallen prey to two obstacles that so many others have also succumbed to:
Obstacle #1: The myth that is cardio training in your “Fat Burning Zone”; the common belief is that you must train within this zone in order to burn more calories for fat loss. Look, almost any kind of exercise is beneficial for your health, but if you’re looking to lose body fat, training within your “Fat Burning Zone” isn’t going to get you very fast or very good results. Fat loss is all about total caloric expenditure during exercise and perhaps more importantly, at rest. It doesn’t matter what kind of calories you are burning; fat loss is predicated on total calories burned. Craig Ballantyne is the founder of a cutting edge fat loss program called Turbulence Training. He hits the nail on the head with his explanation of why training in the fat burning zone is a bust. You can find his explanation here http://www.fitnessforlifenetwork.com/heartrate.html.
Obstacle #2: Falling into the repetitive trap of performing the same boring workout routine over and over again… Our bodies are similar to that of a chameleon; they will adapt to a repetitive stimulus over time. In this case the repetitive stimulus is low intensity cardio training in the “Fat Burning Zone”. Change up your workout routine and add some strength training exercises to your plan. When I am working with my clients, I take four factors into consideration when updating a routine for both cardio and strength. They are as follows: Frequency – how many days per week we are exercising; Intensity – the speed, tempo, or resistance of the exercise; Type – the activity you are performing; and Time – the duration of the exercise. This is commonly known as the F.I.T.T. Principle.
If you are going to take anything away from this post today, take this. Exercise should be fun and challenging. Working at a low intensity over and over again in your “Fat Burning Zone” is neither fun nor challenging. Change things up and have fun doing it.
Burn it Up!
Marc Nespoli
http://www.fitnessforlifenetwork.com/
This year Mike was determined to try something new. He started working out every day taking only Sundays off way back in November. He has also made better choices with his food consumption, smaller portion sizes, and fewer “cheats”. I give him credit, he’s been working his tail off and he’s dropped about 20lbs to go along with a few notches in the belt loop. However, Mike has not seen any changes over the last four weeks and he hasn’t done anything differently. Why has he hit this plateau?
The problem is that Mike has fallen prey to two obstacles that so many others have also succumbed to:
Obstacle #1: The myth that is cardio training in your “Fat Burning Zone”; the common belief is that you must train within this zone in order to burn more calories for fat loss. Look, almost any kind of exercise is beneficial for your health, but if you’re looking to lose body fat, training within your “Fat Burning Zone” isn’t going to get you very fast or very good results. Fat loss is all about total caloric expenditure during exercise and perhaps more importantly, at rest. It doesn’t matter what kind of calories you are burning; fat loss is predicated on total calories burned. Craig Ballantyne is the founder of a cutting edge fat loss program called Turbulence Training. He hits the nail on the head with his explanation of why training in the fat burning zone is a bust. You can find his explanation here http://www.fitnessforlifenetwork.com/heartrate.html.
Obstacle #2: Falling into the repetitive trap of performing the same boring workout routine over and over again… Our bodies are similar to that of a chameleon; they will adapt to a repetitive stimulus over time. In this case the repetitive stimulus is low intensity cardio training in the “Fat Burning Zone”. Change up your workout routine and add some strength training exercises to your plan. When I am working with my clients, I take four factors into consideration when updating a routine for both cardio and strength. They are as follows: Frequency – how many days per week we are exercising; Intensity – the speed, tempo, or resistance of the exercise; Type – the activity you are performing; and Time – the duration of the exercise. This is commonly known as the F.I.T.T. Principle.
If you are going to take anything away from this post today, take this. Exercise should be fun and challenging. Working at a low intensity over and over again in your “Fat Burning Zone” is neither fun nor challenging. Change things up and have fun doing it.
Burn it Up!
Marc Nespoli
http://www.fitnessforlifenetwork.com/
Wednesday, February 11, 2009
Burning Fat and Blowing up the Myths!
I love exercise and the responsibility that comes with educating others on it. I got into the fitness industry in the hopes of helping others learn what I love. That is why I get FIRED UP when I see things on television or in a magazine promoting something that not only doesn’t work, but is straight up harmful for you. These people are pimps, self promoters that don’t give a damn about you or your results. They want your dollar and take advantage of your emotional trigger points to get it. In today’s economy, we can’t afford to waste money on gadgets that don’t work.
There are tons of these people out there; giving you misleading, agenda driven, and flat out lies regarding fad diets and exercise. With an overabundance of infomercials and products telling you the opposite of what you heard there or read here, who do you believe? Who do you turn too? Who do you trust?
The truth is, exercise is a science. There is a right and a wrong way to approach and to do it. I want to help you with that science, help you understand what works for YOUR body. No gimmicks, no lies, just results.
This is why I created the Fitness for Life Network and this blog; it's a way to reach out to as many people as possible and re-educate them on the basics of healthy living. Follow me for tips on the newest trends in exercise, tips on fat loss, the hottest workouts for burning body fat, nutritional tips, and links to some of the best Health and Fitness minds in the game.
Please come with me on this educational journey and in the process allow me to help create a new and leaner you.
Burn it Up!
Marc Nespoli
http://www.fitnessforlifenetwork.com/
There are tons of these people out there; giving you misleading, agenda driven, and flat out lies regarding fad diets and exercise. With an overabundance of infomercials and products telling you the opposite of what you heard there or read here, who do you believe? Who do you turn too? Who do you trust?
The truth is, exercise is a science. There is a right and a wrong way to approach and to do it. I want to help you with that science, help you understand what works for YOUR body. No gimmicks, no lies, just results.
This is why I created the Fitness for Life Network and this blog; it's a way to reach out to as many people as possible and re-educate them on the basics of healthy living. Follow me for tips on the newest trends in exercise, tips on fat loss, the hottest workouts for burning body fat, nutritional tips, and links to some of the best Health and Fitness minds in the game.
Please come with me on this educational journey and in the process allow me to help create a new and leaner you.
Burn it Up!
Marc Nespoli
http://www.fitnessforlifenetwork.com/
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