Tuesday, November 24, 2015


Five Rules To A Better Workout
If you want to start doing workouts that will create lasting fat burn, better muscle definition, and contribute to lifelong health, you must start applying the five workout rules below when going through your workouts.
These five rules were created after years of experience, research, and testing to figure out not only what works best when it comes to burning fat, but what workouts are best for your body.
Applying these rules to your workouts will boost fat burning, muscle definition, and overall health. If you are serious about changing the way you look, start following these rules:
1. The more intense your workouts, the better:
You have heard me say this before, and you will hear me say it again. The more intense your workouts are, the more fat you will burn. The “fat burning zone” is a way of the past. Study after study has proven high intensity workouts are superior to long slow cardio.
In a study done by Experimental Biology, researchers found that maximal fat utilization occurs at an intensity near anaerobic threshold. This essentially means, the more intense your workout is, the more fat you will burn.
2. Activate as many muscles as possible:
While doing isolated exercises may give you that burning sensation or “the pump” as bodybuilders call it, the real fat burning comes when you activate as many different muscles with each exercise you do.
For example, doing a barbell squat will burn fat more calories than doing a leg extension.
Plus, compound movements will also help you gain strength faster and build lean muscle easier.
Isolated exercises do have a time and place but when looking to burn the most fat, stick to compound movements!
3. Keep your workouts to no longer than 30-45 minutes
Back in college, my coach forced me to keep my shooting workouts to no longer than 40 minutes. The reason for this was he said our brains start to lose focus after the 40-minute mark. Later, as I did some of my own research I found it to be true. Not only that, but I also discovered that workouts lasting longer than 45 minutes can have a negative effect on fat burning!
Here is the quick breakdown of how our body responds during workouts:
  • Start of the workout: Our bodies naturally start producing testosterone as we engage in intense exercise (remember, testosterone is a good thing, even for women. It keeps us strong, lean, and healthy!)
  • 15 minutes into the workout: Our bodies are still producing testosterone, which allows us to burn fat and get lean.
  • 30 minutes into the workout: Testosterone peaks at the 30 minute mark.
  • 45 minutes into the workout: Focus decreases, and testosterone levels start dropping down to baseline.
  • 60+ minutes into the workout: Our bodies start producing less testosterone and start producingmore cortisol which can lead to increased fat storage and will hurt lean muscle growth.
As you can see, testosterone levels peak at the 30 minute mark which means you will get the most out of your workouts when staying in that time frame. A few minutes here or there, won’t make a huge difference but a workout lasting upwards of 60 minutes will actually cause you to store fat because of the increase in cortisol (also known as the fat storing hormone!)
In short, keep your workouts to 30 minutes and no longer than 45 minutes.
4. Include sprints 2-3 times per week
Sprints are the most powerful physique shaping workout on the planet. As was stated earlier, the closer you work to you anaerobic threshold, the better. Sprints are the prime definition for working near or at that threshold.
Sprints will directly target eliminating stomach fat, and is a workout that makes your abs “pop”. Plus, it increases testosterone and Growth Hormone which both play a vital role in keeping us lean and healthy.
5. Walk daily
The more time you spend walking, the less time you spend sitting. Instead of spending hours at the gym working out, a far more beneficial approach would be to workout 3-5 times per week for 20-30 minutes, then walk 30-60 minutes daily out in the sunshine.
Walking will help burn fat, plus you will get your daily dose of Vitamin D which is something we all need!
If you want to start burning more fat, get leaner, and improve your overall health, start applying these five rules into your weekly workouts. Keep you workouts simple, intense, and short and watch as your results start to soar!

Tuesday, November 17, 2015


According to American fat loss researchers, you CAN burn fat while you sleep and it only takes a short NO-CARDIO workout.

Today, you'll get a 12-minute, no-cardio & no-equipment workout so that you can burn fat all day long - even while you sleep. This workout is 5 times FASTER and 9 times more effective than the average cardio session and  equivalent bootcamp  circuit..

The 12-Minute "Burn Fat While You Sleep" Workout

1A) Total Body Extensions - 30 seconds (
find out how to do these here)
1B) Close-Grip Pushups - 30 seconds
1C) Prisoner Squats - 30 seconds
1D) Jumping Jacks - 30 seconds or if you are advanced, use Burpees!
1E) Cross-Body Mountain Climbers (alternating sides) - 30 seconds
1F) Prisoner Lunges (alternating sides) - 30 seconds
- Rest 60 seconds.
- Repeat 2 more times.

That gives you a total body workout in under 12 minutes and you'll be amazed at how many calories you can burn in such a short time.

If you're still TOO BUSY for that you can use a NEW 6-Minute Fat Burning Solution that will save you time while you lose troubling fat from your thighs, arms and waist, and will even help you get flat, sexy abs.

Give this a shot you will love the results.

Tuesday, November 10, 2015

Can workouts like Zumba really get you Fit?

Now go workout today. And start eating Kale once a week. See you soon,
I got muscle with Zumba...

… said no person ever
Before the weekend hits, I want to set something straight:
For real results, you need to build muscle..
And to build muscle, you need to damage it during your workout, so that it can ‘regrow’ afterwards.
Yup, ‘damage’.. stay with me
During this ‘regrow’ after your workout.. it’s the intention to have your muscle grow back stronger and bigger.
That’s one of the main purposes of working out, aside from burning calories during the workout.
DURING your workout you’re tearing it down. When you eat & sleep you rebuild.
But you will only ‘regrow’ and rebuild your muscle if you:
-> Take a protein shake within 5 minutes from finishing your workout
-> Push heavy weight in the first place (with proper form)
-> Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale, both available at TJ. Tijuana. I mean Trader Joes.)
-> Be nice to others. Don’t be like Justin Timberlake, only inviting 2 of the N-Sync members for his wedding with Jessica Biel, that’s just mean
-> Drink at least half a gallon water (aim for a gallon and fail forward)
-> Get at least 7 hours sleep. No more Jay Leno. Go to bed. Live like a European in America, it’s a beautiful thing.
-> Reduce stress to a minimum. Have a 7 month emergency fund set up. And cut out all vampires from your life. Especially if they get drunk more than once per month.
-> Eat clean. No more drive-throughs, except for maybe Waba Grill if you go for the all-white meat and brown rice before 3pm.
-> Stop saying dumb things like “I want arms like that” or “I want legs like hers”. Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone
else’s dream come true (think paraplegics).
If you do all this properly, you will gain muscle.
Gaining muscle is GOOD.
When you gain muscle, you increase your metabolism for throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards..
This is why I’m big-time anti-marathons.
Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no other.
Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want.
Big time risk of getting ‘skinny’ instead of ‘Warrior-like’
And to all guys -> when a fire breaks out, most brunettes choose the warriors over the skinny’s to carry them to safety. Blondes too I think.
To girls -> skinny is extinct. Come 2012 it’s about c-shapes, strength, and legs that have ‘content’. SUF client Vicky Rodriguez comes to mind.
So you break down muscle while you workout. That’s why every workout should be 45 min max – you don’t want to damage your muscle for too long
Muscle, muscle, muscle, muscle, muscle.. muscle
To all ladies: I want you to read that sentence a couple times – or as many times you need to become comfortable with the term.
Muscle is good, it’s your friend. And this email serves as my retirement from telling you that muscle does not make you bulky..
In other words, this is the last time I’m saying it:
Excess bodyfat makes you look bulky. And excess calories gives you excess bodyfat.
Therefore, CALORIES make you bulky
Calories IN vs Calories OUT
Nutrition 101. If you have meatball marinara’s for lunch, you’re giving yourself too little ‘wiggle room’ for all other 5 meals you should be eating throughout the day..
.. and you’re very likely to overeat throughout the day.
‘Overeating’ here means that your Calories IN from waking up to bedtime exceeds your Calories OUT.
One more time:
IN more than OUT – you gain weight
IN equals OUT – you stay the same
IN less than OUT – you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response)
See, I’m slightly fired up here – because after my last post  where I told about Zumba being ineffective for fat loss, I get this reply from a girl:
“Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it”
To debunk this nonsense:
-1- Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.
-2- Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.
REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT.
Therefore, weight loss is not an indication of a good workout either. It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.
Look, I must write this.
Because I want to save your day, literally.
I want to save you TIME
Let me explain why I don’t like Zumba..
The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time
Everyone has the same 24 hours in the day.
Warren Buffet has 24 hours. Jay Leno has 24 hours. And even Kanye West has 24 hours, 10 of which he spends with Kim and 10 of which he brags about how much money he has.
What puts you ahead or holds you back, is how you spend your time. Time management is huge
Huge as in Kim’s butt huge.
Now if you look at the Zumba workout versus a Real workout..
.. Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio
Then you’re better off spending time doing a real workout.
Zumba is like Spanks. It feels good at first, but in the end you’re just as flabby.
Resistance makes you stronger. You can’t expect to see results from Zumba, there is no resistance involved.
It’s aerobics.
And “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”
Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance.
Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of ‘getting started’ for girls that:
- have not worked out in 12+ years
- have one leg
In all seriousness, “something” is always better than “nothing”. And true success is not for everyone.
And one of the worst phenomena in the world is when fit people make fun of the unfit for ‘trying’
It just hurts to me to see these unfit people ‘trying’ and truly believing they are going to see real results.
It just won’t happen with aerobics. Richard Simmons never had a 6-pack.
As another awesome gym owner in Canada, Rob King says:
“Anyone wanting to improve their body is a bodybuilder. And I’ll lift weights till the day I die”
So as a group, let’s start being bodybuilders. Or Warriors.
In the good sense of the word.
Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe fat loss.
You can do it – I believe in you, and if there is anything you need just let me know