Posts Tagged ‘fat loss’

 

 

 

 

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris

 

 

 

 

TGIF!  Able to add lean protein into the mix which will add some variety and expand my food choice, although I think I,m going to stick w/ beans and just a little chix and fish sparingly.  Luckily I’m one that can eat the same thing over and over.

Firdays consist of a 6:30am workout.  Today I superset :

Hang Clean for 8 w/ Pull ups for 10  (3 sets)

1 arm barbell deadlift using thick gripper 5x each side w/ Inverted shoulder press on total gym for 8-10  (3 sets)

Seated DB curls using grippers w/ Dips w/ knee tucks up/over bar x 12 (3 sets)

Finished w/ a few random ab exercises for good measure and to tone up the midsection that is lean from the purification!

As always followed workout w/ monster fruit smoothie w/ whey protein and cleanse powder.

I must say im pleasantly surprised at how good I feel and the energy I have despite NO caffeine!  Amazing.

Get Strong! Stay Strong!

Chris


Feeling very good. 2 days and can add the chicken and fish into the mix. Started green food supplements today which are a great source of vitamins, minerals antioxidants and actually protein. Still knocking down the fruits and veggies only w/ 3 SP Complete shakes per day and plenty of water.
Im in the groove now! Getting creative w/ my fruits and veggies. Blender and frozen fruit for smoothies at work is awesome!
Still loving the sweet potatoes w/ 1/2 cup brown rice and some cinnamon as my staple. Put together artichoke hearts, red onion, blk olives and red peppers w/ a bit of balsalmic vinegarette as tasty dish.
Todays workout consisted of :
Superset : 1.) DB clean to overhead press 8x each arm w/ squat thrust jump pull ups x 10 for 3 sets
2.) Barbel forward press alt x 20 w/ Single leg deadlift w/ 2 KB 10x each leg for 3 sets
Finished off w/ couple sets standing calve raises and called it a day
Followed that off w/ monster smoothie w/ protein, frozen fruit and cleanse powder then hit the showers.
Had great energy today w/ workout
Energy throughout purificaton has been very high. Maintaining weight give or take a pound or two.


Heres a simple yet effective workout to do when you’re trapped inside and can’t make it to the gym.
50 push ups
jog in place or up/down stairs 1 min
50 sit ups
jog in place or up/down stairs – 1 min
50 dips (use to chairs in case you are wondering)
jog in place or up/down stairs – 1 min
side plank – top leg lifts x 20 L and R sides
jog in place or up/down stairs – 1min
plank position – rock forward/back 20x, side-side 20x and circle 10x CW /CCW
jog in place or up/down stairs – 1 min
50 alt lateral lunges
jog in place or up/down stairs – 1 min
Obviously you can modify reps and time based on fitness level.
For extra fun and challenge try doing ex w/ small child on back or carrying laundry basket up/down stair! Ha Ha Dont be so stiff, infuse creativity and fun into the work out.
Enjoy and stay fit in the winter!

Get Strong! Stay Strong!
Chris


I must say, it is going much better than I anticipated. Energy is good and not really missing (physically) the caffeine as I thought I would. Ive only really lost 1 lb which is good b/c im not doing this to lose weight. But co-worker also doing purification w/ me has lost 6 feraking lbs already and he feels great too! (he does want to lose some weight)
Had great work out at 6:30 am.
Triplexed: diagonal stance cable chest press, bent row and leg press for 3 sets. Then, close grip bench, lunge walk and barbell russian twists. Finished off w/ barbell reverse curls and 1 arm cable press downs.
Todays food consisted of post workout monster fruit smoothie w/ protein and cleanse powder. 1 apple, 1 banana, bowl of beets and sauerkraut (yum), bowl brown rice w/ hot sauce, 2nd fruit smoothie w/ protein and cleanse powder, 1 cup baby carrots. Out to eat for dinner…all you can eat salad bar (2 trips) w/ sides of spaghetti squash, grilled zuchinni and baked potato. Oh yeah I killed it!
Drank H20 all day and night.
Now I am gioing to bed to dream about chicken wings and cheez its!
Get Strong! Stay Strong!
Chris

 

 

 

 

 

 

 

 

On Monday I set forth on a 21 Day Purification Program!  I have never done one and have found a great program to use.  While i’m excited about all the health benefits and the the challenge itself, I will miss my caffeine!  As I progress through it I will keep you posted!  Stay tuned for updates and some great posts and exciting info coming this year!

Thanks for checking in!

Get Strong! Stay Strong!

Chris

Everyone enjoys the big Thanksgiving feast and many overindulge to point of practically going face down in their plate! I know ive been there  many times as Thanksgiving is my favorite meal.
Here are a few tips for damage control. So go ahead and feast guilt free!

1. Get a good work out in.  This not only mentally puts you at ease but also boosts the metabolism to burn more calories throughout the day.

2. Start your day with protein.  Helps to boosts metabolism and feed your muscles which are more metabolically active.

3. Drink luke warm water with your meal. This helps keep the digestive fires burning.  Cold drinks dampens digestion.

4. Stay hydrated.  This will help w/ digestion as well as keeping you regular.  Drinking a large glass of water just prior to meal can make you feel full and cut down on how much you eat, maybe!

5.  Take a spoonful of lemon juice before your meal.  This helps blunt the insulin response.

6.  Use a smaller plate and a larger fork.  Actually cuts down on how much you eat.

7.  Chew food thoroughly and take your time!  The turkey is dead and will not fly away! Ha

8. If unable to get full workout in that day, then just prior to eating do 60-90 sec of light exercise ie squats or lunges, wall push up, sit ups.  This activates muscle receptors so the calories consumed are shuttled to the muscles and not the fat cells.

9.  Snack on veggies.  Not only does this provide critical vitamins and minerals, but contains fiber that will help keep you regular.

10.  Take a brisk walk after eating.

11.  Relax and enjoy the day!

Have a great Thanksgiving!

Get Strong!  Stay Strong! (and eat hearty!)

Chris

If you want a piece of equipment that can provide, strength, power, fitness and fat loss all in one check out the video below and stay tuned for some cool PT/fitness applications!  My patients love it.  Our athletes, pro and amateur, love it!

 

 

 

 

 

 

 

 

 

 

 

I often talk to people that ask about nutrition. One of the first things they ask me is what do I eat and how much do I eat? They are often surprised when I tell them I eat 5-6 times per day. Many people especially those trying to lose weight have a hard time with this concept.  It is still common for people to think they need to severely calories, which is true but they often go overboard with this concept.  I will often explain that our bodies are built for survival based on DNA that is millions of years old.  That is why it is hard to lose weight and also to gain (build muscle).  I further explain that the body is smart.  If it believes you are not going to give it adequate calories/nutrition it will store (hold onto) the fat for its energy.  By eating enough calories throughout the day your body will recognize this and “release” the fat.  One of the main reasons eating multiple meals is important is that it regulates the insulin response which influences fat and protein metabolism and helps maintain energy levels evenly throughout the day.  By skipping meals you tend to be hungrier when you do eat and over eat which leads to that food coma feeling and fat accumulation.  Another important factor in eating regularly throughout the day is that if you do not “feed” your body appropriately then the body will take the needed nutrients from your bones, lean muscle mass and other tissues possibly contributing to osteoporosis and loss of lean muscle mass.  It doesn’t have to be over-whelming.  Three nutritious meals and 2-3 healthy snacks is it!  Of course eating the right type of foods like lean proteins, low glycemic carbs and “good” fats need to be coupled with a good exercise program for optimal health.

Get Strong! Stay Strong!

Chris