No long lived journey is ever accomplished without the proper mindset.
Only a steady mind can navigate the challenges that inevitably await you on your path to success.
The victories you achieve will make you the target of every Nay-say-er and Negative Nancy within a 100 block radius.
But their words don't need to affect you ...
Instead allow your actions to inspire the rest!
I am going to have to make a case for High Intensity Interval Training (HIIT). The only reason people fear HITT is because they are afraid to climb this theoretical giant mountain. But let's be clear, I am not saying to climb Everest right off the bat, but you have to agree to jog some hills once in a while.
That being said, I personally feel that this strategy has given me the best cardiovascular results of my entire life. Yes, the aesthetics are great, but my original intentions were only to bring my resting heart rate down which I feel is the best indication of the health of your heart. I encourage everyone to find out your RHR by taking your pulse first thing in the morning.
Anywhere from 60 - 100 is normal, but the lower the better. Miguel Indurain a five time Tour de' France winner and avid HIIT training fan, has a resting heart rate of 28 BPM and no one can deny his cardiovascular health.
If this isn't enough to drive you to start climbing the ladder of HIIT, and boost your fitness efforts. The following is for those who are driven by their outward appearance (you know who you are).
High Intensity Interval Training (HIIT) produces an afterburn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout.
Sure that’s sounds amazing, but is it too good to be true?
The Science of Afterburn
There is a scientific term for afterburn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout.
So afterburn is indeed real.
While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise.
Intense Exercise = Intense Afterburn
Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the afterburn period.
In order to get the most afterburn bang for your buck, you must push yourself to 70-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours after. You can modify this for your specific skill level if you are unsure if it is safe enough for you to do, and you may just need to seek the help of someone who knows how much is enough and how much is too much.
Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity.
Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and that a HIIT workout has more proven benefits than a steady state cardio workout.
What is the most effective strategy for heart health and fat loss?
What is the most effective strategy for heart health and fat loss?
I want to talk about a chemically addictive substance that diminishes your health rapidly and decreases your vitality. No, I am not referring to street drugs, I am referring to Sugar. Most people do not know that there are many ingredients in refined sugar, even though there is usually only one listed on the package. Most of these are bleach derivatives to make it pearly white, and chemical agents to turn the liquid sugar into the table sugar we have today. While it goes by many names the effects on the body are the same.
Let us have a heart to heart. I have been a trainer for almost 22 years and have been an avid fitness nut for 27. SO, when I say these words to you, I say them from my personal and professional experience. Whether as an ingredient or in your coffee, nothing will ruin your physique like sugar.
It is so much faster to tone your stomach with the absence of sugar then with its presence. When I say this, I do not mean the sugar found in natural fruits or foods found in its original form, I am referring to factory processed sugars.
I realize that many of you know this yet have fallen under the physically addictive properties of this terrible substance. So, I present to you today, a strategy to break your sugar addiction, once and for all.
Cut Back Sugar: Week One
In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for one full week, recording down everything you consume.
This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.
By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.
Cut Back Sugar: Week Two
In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.
Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with water or other healthier sweetened objects if you must. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating, cravings for more sugar, possibly various diseases and also puts on belly fat by overwhelming the liver.
A good tip is to drink 8 ounces of water before, during and after every meal and snack. You crave less sugar when you are hydrated.
Cut Back Sugar: Week Three
In this third week we are now going to focus on eliminating the food in your diet that contains refined sugars.
What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.
This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.
Cut Back Sugar: Week Four
You are in the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.
This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.
The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.
Good Luck Guys
Written with Love
cut back your sugar
cut back your sugar
What’s the best eating strategy for fat loss? This is the question on the mind of those who are ready and motivated to transform their physique. Let's examine the two most popular strategies!
While I have very strong options on this subject, having had used both of them in my past. I am a firm believer that you must experience what the person you are trying to help is going through. So, let me present you with the Trainer Joe approved facts about these strategies. If this does not interest you, no worries skip to the bottom and check out this weeks recipe.
Intermittent Fasting: this eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.
Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.
Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.
From my Personal Experience: It did not produce as much muscle as I would have liked, I was always sore and my workouts really weren't up to my standards. I used this strategy in my mid 20's and quickly retired it. Conversely, I have seen clients who's goals were not muscle gaining per-say and nor were their goals performance based and they did very well on this strategy.
Six Small Meals: this eating strategy, of breaking the traditional 3 square meals into 6 (I sometimes get 8) smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. Adding Fats only from high Omega sources this is a good way to promote over all health.
Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with the proper exercise plan, muscle is maintained or increased. There are even some studies that suggest this may play a role in speeding up someones metabolism short an d long term.
Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods. It can be a cumbersome task but a good organizational strategy is key. Also, meal prep days are a great head start!
The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gotten very good results. Both methods irrefutably work.
But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…
1. Meal Timing: When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall garbage intake, which is key to weight loss, and explains why both plans produce results.
2. Meal Content: The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.
Intermittent Fasting does not consider the content of your meals during eating periods.
3. Meal Size: The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.
Intermittent Fasting does not consider the size of your meals during eating periods.
So What’s the BEST Eating Strategy for FAST Results?
When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you.
It is important that you take into consideration your blood type (the first question we ask is your blood type), your body type (that's easy to figure out) and personal goals ( you do have them, correct?) when considering any fitness plan. I have seen people work super hard in the wrong direction and get no results while others seem to have the magic formula. It's all about learning your body and doing your best to keep it healthy. I am always here to help you, in any capacity I can. You DO NOT need to make an appointment to ask me fitness question. This is my passion and I love seeing people succeed, this is my motivation, I am always available to those as passionate as I.
what is the best strategy for fat loss
what is the best strategy for fat loss
Nothing puts a look of fear on my clients face like the word Burpee! I am a huge fan of the Burpees, I give many variations of this motion ranging from one legged all the way to deconstructed. But have you ever stopped to wonder where the burpee came from and why this is one Trainer Joe favorite exercises?
Burpees: A Short History
Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.
Mr. Burpee :) never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate. He was obviously a much nicer man than I, as I usually disperse them in intervals of 25.
Burpees: An Evolution
Luckily, over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement.
Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after. <-- Not trainer Joe Approved my grandmother does this to warm up before bingo!
Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor but not rest upon it. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer! <----- Trainer Joe's Approved!
Spice it up: There are always many of variations available for any given motion. So, live a little will ya! Grab a medicine ball or do 3 push ups while in the position because A Burpee as difficult as it is like all other exercises is subject to the effectiveness of your muscle confusion strategy.
When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.
Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all your soul as it really can take the wind out of you when done correctly. Burpees is an advanced movement that cultivates agility, strength, coordination, speed, athleticism, and focus. While it can be modified to accommodate someone who can not achieve this at their current fitness levels. We have a strategy called progressions where each pivot point is worked on individually.
So the next time that you are told to do 25, 50, or 100 burpees: think of Royal H. Burpee and of course think of how much joy I am getting from your pain.
- Trainer Joe
How to do a burpee
How to do a burpee
I can recall as a teenager being into fitness before any of my friends and this being a task of constant affirmation. Meaning, I was constantly having to defend my healthy food choices, because it was not as commonplace in the mid 90's, as it is today.
Growing up in brooklyn we had a group of kids who used to frequent the local diner for a late evening snack. I usualy ordered nothing or uber healthy meals which always caused a feverish roar of laughter. It didnt matter to me and at a certain point, it began to fuel my desire to succeed even more. I had to keep affirming to myself how bad I wanted to achieve this goal because, of course the burgers and fries looked delicious, but not as delicous as my goals.
If you're going for something, you're going to have to eat, breathe and sleep it. Not because you have to, but because your passion develops this by choice. Your mind, body and spirit has to buy into these goals because all your actions must be definite for long range goals such as an ideal physique.
Keep in mind that you are going to have to do many small things right to succeed, and again that's a role passion plays, it keeps your eyes on the prize. This makes all your steps efficent, as the end goal is always in your vision gaze.
I tell this to a good deal of people and most say well, that's you, you have great will power, I cant do that! My reply is always the same, if you can not control your actions based upon the desires of your own goals, (((which you have firmly stated that you wish to accomplish BTW))), then the only issues you have are mentality in base. At this point, I always recommend meditation.
Meditation has many scientifically proven benefits but the one that most applies here is, if you can silence your mind, then you can silence the thoughts that tell you to abandon your goals. If you look back to every writing in history written upon the subject of success, you will find these words paraphrased somewhere within them ...when the will to succeed supersedes the will of anything else, then you have found the formula to success!
how to stick to a diet
how to stick to a diet
We are going to answer the age old question whether we should deload or not. Simply put, deloading is a fitness strategy where the participant purposefully decreases their exercise capacity or does absolutely nothing for a week or two, every 30 - 90 days.
The concept of deloading is hyped as a way to allow your muscles to fully recover and heal. I know that all of you are aware from reading my entry a few weeks back that muscle recovery is important to the process of building a healthy and fit body. That being said, unless you are an elite athlete, competitive powerlifter, a very experienced lifter or straight up bad ass workout freak, this lack luster concept of deloading acts more like a progress buster, rather than a legitimate fitness strategy. I am all about mindset, so planning to be less than your normal self several weeks ahead of time will be a self fulfilling prophecy.
I highly doubt most people's fitness routine is so strenuous that your body is severely fatigued, perpetually sore and over all overwhelmed. Although, in the event that their body truly does need a rest, your body will let you know, then by all means deload. It just seems awful silly to mark this on your calendar two months from now. This is equivalent to setting July 15th as the day you're going to be extra thirsty and thus planning on drinking extra water that day. It's simple, if you're feeling dehydrated drink more water, if you're exhausted, rest.
If you're wondering how this became such a popular urban legend. You need to look no further than your local fitness outlets running 12 or 8 week quick fix fitness programs. Again, I am going to advise you to steer clear from marketing strategies and instead get to know your body, and what works well for you. Fitness has always been a path to self discovery and self mastery. When you buy into mass marketing concepts, you give away your power away to a one size fits all mentality. Everyone has a unique body, back ground, motivation and personality, there is, nor will there ever be a uniform method. Listen to your body, your heart and your instinctual mind and you will be successful.
TO DELOAD OR NOT
I've been there, we all have. Not sure if we can get through another repetition of an exercise, the mind says yes and the body says no. So, who should win?
It is to your advantage to defeat doubt, fear and insecurity. This is something that comes by building confidence one task at a time. Whether it's a repetition at the gym or cooking a meal, the more experience you have in motion, the more confident you will be of your skills.
"Inaction breeds doubt and fear. Action breeds confidence and courage." - Dale Carnegie
Focusing on the fitness aspect of this truth we can break it down very easily. Pushing yourself during exercise may get you some muscle soreness, but the risk of injury is almost nonexistent when proper form and technique is used upon a normally functioning body. If the natural motions of the human body are respected, injuries simply do not occur. When an exercise is properly implemented they can even promote healing on any preexisting issues one may have.
Keep in mind, that there is a drastic difference between pain and injury when it comes to exercise stimuli. Like I stated before, people get injured when proper form is not observed. Even though bad form has been made a popular trend by fitness' latest flavor of the month, don't believe the hype. Good form is the most important aspect of any given exercise. This is a non negotiable aspect of exercise physiology and poor form causes many people who's heart and mind are in the right place to fail miserably.
If we wish to get technical about what is happening while our muscles are stinging. The burning we feel is lactic acid and it's the bodies way to ensure the ligaments, tendons and muscles do not injure themselves. Lactic acid will build until the muscle can no longer function and hence the movement will cease. If you rest for a moment the lactic acid clears and the muscle goes back to functioning. This type of muscle usage causes a tear in the fibers and forces the muscle to adapt via healing. While the direction of this adaptation is going to vary depending upon stimulus, it does not change the fact that this will undoubtedly cause change. Knowing how the muscle will react to each stimulus is important and it may take some time for the novice to become acquainted. That is why I am an advocate of getting some help from your friendly neighborhood health and fitness expert.
Your friendly neighborhood health and fitness expert.
-Trainer Joe :)
and 8 WEEK EXERCISE PLANS
I am a firm believer in longevity. That is why it is so important to have the correct mindset when it comes to your goals. No where is this more prevalent than in ones daily battle to keep a healthy, well working and fit body.
Rome wasn't built in a day nor was it built in an 8 week program. That is why you need sustainable methods to achieve your ideal health and fitness levels. Remember that it takes many years of consistent bad choices to make an unhealthy body, much in the same way it takes many years of correct choices to make a healthy and fit one.
While it may seem wonderful to loose 25 lbs on an 8 week program, it may be doing your mind and body more harm than good.
Simply put, your body does not work that way. It does not ask you to be healthy for 8 week intervals, it requires you to live an overall healthy lifestyle on a consistent basis and there is a longevous mindset that will be required to accomplish this.
I do not feel that a 8 week exercise program is conducive to this long term mind set. Not to mention all the damage your body and metabolism goes through from yo-yo dieting and all or nothing fitness plans.
My advice is to keep making small changes that you can live with! Exercise in a way that you enjoy, put high quality fuel into your body and work harder on your mindset than anything else.
Great luck on your journey, you know how to find me if you need help.
About Trainer Joe
Trainer Joe is a 23 year experienced fitness and mindset expert. Joe has been considered top of his field in the fitness industry because of his amazing resume and extensive knowledge of how the human body responds to exercise stimulation. A ground breaking self help presenter, Joe can appeal to the logical, emotional, and scientific aspects of any mind, regardless of the students background or knowledge base.