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
Friday, July 10, 2009
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
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