Faster Results From Your Workouts

It is one of the great frustrations of a fitness journey…

You spend hours and hours in the gym working out but your progress has come to a grinding halt.

You are stuck and you just can’t seem to break past that barrier…

mad-at-scale1

Before you give up and and go shopping for bigger clothes try a few of these tips to break past that plateau!

1.) Grab Those Weights!

If strength training is not in your fitness plan you are missing out on major progress.

The old belief that using weights makes women big and bulky is outdated and false.

Muscle is metabolic. The body will burn approximately 5 more calories for each pound of lean muscle added. That is significant…If you are still worried that lifting weights will make you all big and bulky…don’t. We figured that out in the 90’s…

women-lifting-weights

2.) Forget long boring treadmill workouts…HIIT ( High Intensity Interval Training) is the only way to burn massive amounts of fat.

Numerous studies over the past 25 years have all yielded the same result…

Workouts that consist of short intense bouts of exercise followed by a slow recovery time and then back to high intensity work burns more fat in less time.

If you are still doing 30 minute jogs on the treadmill or elliptical…stop the madness!

3.) Stop Doing THE Workout!

You know what I ma talking about. We have all  seen people do the same exact workout routine for as long as you can remember.

The same exercises in the same order with the same weight!

What most people don’t understand is that the human body is the most amazing machine ever…

The body’s sole purpose is to adapt…that is what increased muscle mass is…

It is the body adapting to an overload. However once the body starts adapting to that overload there will be no further response.

The only way to continue to see progress is to constantly change the variables. Change your workout at least every 3 weeks. Change everything. Change the sets, change the reps and intensity. Forget 3 x 8 with moderate weight. Try 5 x 5 , 6 x 3, 8 x 2. Just adjust the weight accordingly.

4.) Follow A Nutrition Plan That Is Right For You And Your Goals.

Nutrition plans are not one size fits all. Every person has a unique situation and different goals.

Low Carb? Paleo? Gluten Free? it goes on and on.

It is not as complicated as many of the advertisers would have you believe.

Just keep your protein intake at around 1 to 1.5 grams of protein per pound of bodyweight and get rid of the bread and sugar and replace with vegetables.

The other thing is you have to be prepared. Cook your meals in advance for 3 to 5 days. It is by far the best way to keep your eating on track.

Not having food prepared ahead of time will always lead to a fast food window or gorging yourself because you missed meals and were starving.

One hour a week preparing meals can make a huge difference in your long term goals.

5.) Hire An Experienced Personal Trainer.

I know, I know. Of course I would say this, right? It is just a fact, people who work with qualified trainers see faster and safer results. A knowledgeable trainer will know which pitfalls to help you avoid and design a fitness plan that will work best for YOU.

Many of my most successful clients were not beginners. They had been working hard for years to reach their goals. They just needed help to break through that plateau and realized the value of hiring a professional trainer.

There you have it. If you follow these 5 tips you will start seeing results  at a much faster rate.

As always feel free to e-mail me brian@bdjfitness.com for any of your fitness and nutrition questions.

5 Reasons You Aren’t Seeing Results In The Gym

I know.

You spend hours in the gym 6 days a week…

I get emails everyday from desperate and frustrated people looking for a solution to a very common problem…

Not seeing results from your workouts.

It is frustrating I know.

You are only eating 1000 a day and taking your magic potion pill everyday just like the lady on the internet told you to.

You are doing 45 minutes to an hour of cardio on your favorite cardio machine everyday.

You do the same circuit of machines and 100 crunches…EVERYDAY!

 

You are frustrated.

You are tired.

You are hungry.

You feel like you want to rip the stuffing out of a toybox full of Care Bears…

It just isn’t fair…

Well relax…

And for the love of everything holy!

Spare the Care Bears…

carebears

Get ready to smile again…

Smile because I have the answer to your most pressing question…

What am i doing wrong?

Well here it is…in black and white.

top 5 reasons you aren’t seeing results from your workout.

1.) You are not eating enough.

That’s right. You are probably eating only once or twice a day. It would seem that if you want to lose weight you should just eat less, right?

Not always. The body starts slowing down if your total caloric intake falls too low. This results in increased fat storage…which is not the goal.

2.) You are doing too much cardio.

When I say cardio I am referring to long, slow paced workouts on the treadmill or elliptical. The idea that hour long sessions on the treadmill burns fat is a myth. Actually going longer than 20 minutes increases cortisol (the stress hormone) production which promotes fat storage.

3)You are doing the wrong workouts.

If you are getting your workouts from fitness magazines and social media posts you are going to hit a plateau pretty quick.

These are usually cookie cutter one size fits all workouts that are based on outdated sciences or just someone’s randomly thrown together workout.

4.) You are listening to the wrong advice.

I am not referring to the magazines or websites. I am talking about taking fitness and nutrition advice from friends, spouses, other people at the gym.

While these people are well meaning, they may just be regurgitating information they read in magazines or saw on social media. You don’t want to trust something as important as your health and fitness to the latest broscience.

5.)You are doing the same workout over and over and over again.

Most people I see in the gym have what I refer to as a default workout. I have seen people do the exact same routine for years at a time.

The human body is meant to adapt. In order to continue to get a response, we must constantly change the stimulus for effective results.

Now if you are doing any, or all of these don’t panic.

Do not beat yourself up.

You must understand that the confusion is what makes it possible for the savvy marketers and snake oil salesman to take advantage of you.

They take a little bit of science and a whole bunch of clever wording and make you believe they have the cure in a bottle, powder or a pill.

If it were that easy I’d be selling magic instead of working day and night to get people in great shape.

However I am happy it isn’t real.

I feel blessed to make a living helping great people sift through the myths and lies.

It is rewarding to show people that having that lean muscle and flat stomach is not only possible, it is unavoidable when you follow a simple effective plan.

 

41 Life Truths That Have Helped Me Live A Badass 41 Years

 

That’s Right!

It is that time of year again…

I just turned 44!

I got some great gifts and even more over the hill jokes…

I’m nowhere near washed up…

Many people think it’s time for me to slow down…Actually I am just getting warmed up.

Well I must say that my first 44 years on this earth have been one up and down crazy adventure. I have laughed. I have cried. I have punched walls and punched people. Experience is a test you get before you get the lesson.

I have started from meager beginnings and overcome great obstacles.

I have traveled the world and lived my dreams. I’ve made great friends and lifelong enemies. It has been anything but boring. Mediocre has never been my style.

I have succeeded in big ways. I have failed in even bigger ways. I never give up.

I was once told that I wasn’t smart enough to quit…

I took it as a compliment.

I have learned that life just kind of happens whether you want it to or not.

Most people just kind of exist…

They aren’t happy. They are just making it day-to-day.

They are living everyday wishing for 5 pm and Friday afternoon.

They are just getting by…

I would hate to see you fall into the same trap.

So to celebrate my 44st  birthday I am going to share 44 Truths I learned that helped me live a Bad Ass 44 years that I hope you find useful as well.

1. The world owes you nothing, it was here first.

2. Self pity is the most powerful and addictive narcotic ever made. Don’t become a junkie.

3. If you ever find that you are feeling sorry for yourself watch a Rocky Balboa speech.

4.Read every single day. Read good books like biographies, motivational stories and quotes that are designed to encourage and empower you. Never watch the news or read the paper. They are designed to depress you and enslave you.

5. Never Fear Failure. If you are afraid of losing you will never win.

6. Life will knock you down and then kick you while you are on the ground. The more you cry the harder you get kicked. Don’t cry. Get back up and dare life to knock you down again. Then get up again. Repeat.

7. When you do fall, fall flat on your back. If you can look up you can get up.

8. Most people are just living to die. Be a person who is dying to live.

9. Where you began your life was someone else’s decision. Good or bad. Where you go with your life is your decision. Make good ones.

10. The world will not break your heart. It will crush your heart. Acknowledge, move on.

11. People love to watch a fire burn. Set yourself on fire and inspire all those around you.

12. Who you surround yourself with determines your level of success and your mindset. Iron sharpens Iron.

13. If you surround yourself with morons, so that you can feel like a genius, just remember you aren’t a genius. You are just a better moron.

14. Some people are born with bigger advantages and more talent than you. Stop whining about this and just accept that you will have to work twice as hard and be twice as tough. Hard work will always beat talent.

15. We are meant to be individuals. Followers never win. Be a wolf not a sheep.

16. Stop wasting time trying to fit in or make people like you. That is investing in other people. Invest in yourself. You are worth it.

17. You never have as many friends as you think you do.

18. You never have as many enemies as you think you do.

19. Always be the happiest person in the room. It won’t make you popular, but it will irritate all of the unhappy people and drive them out of your presence.

20. Never be afraid to take action. Remember that when you take action with a big idea that things will go wrong, you will screw up. So what. You can fix them later. Massive success is a byproduct of massive chaos.

21. Never stop learning from people who are more experienced. They can help you avoid some big landmines.

22. Never stop learning from people who are less experienced. They can help you from becoming outdated and old.

23. You are never the exception. You are always the rule. Listen to people who have been through what you are going through. Over the years people do not change, only the technology changes. You are not a special exception.

24. When you tell people your problems always remember that 90% of the world does not care about your problems. The other 10% are happy that you have them.

25. If you think that other people, Republicans or Democrats, Conservative or Liberals,  your ex spouse or the city you live in is your biggest problem, then YOU are your biggest problem. None of those people care enough about you to make your life hard. If you hate the city you live in, then move.

26. Being bitter is like drinking poison and expecting the rest of the world to die.

27. If a friend, spouse, boyfriend, girlfriend or employee wants to leave you, don’t beg them to stay. Hold the door open for them. Let someone more deserving have the great opportunity.

28. When you walk your own path in life you will do it alone. People will be irritated and offended. Let them be. They are just crabs in the bucket.

29. If you don’t know what crabs in the bucket are read:

https://bdjfitness.com/crabs-in-a-bucket/

30. There are 3 kinds of business. YOUR business which is your thoughts and actions. OTHER PEOPLE’S business, which is their thoughts and actions. LIFE’S business which is weather, traffic and the economy. Only concern yourself with YOUR business. All the other types of business are out of your control.

31.Chase your passions not money. Never spend years sacrificing and studying to be something that does not interest you at all just because it pays well. If you chase your passion you will be great at what you do and the money will find you. If you chase the money you will not own things, they will own you.

32. People could care less how much you know. They are more concerned with knowing how much you care.

33. Shrinking yourself down so that you won’t make those around you feel bad does no one any favors. You were meant to shine. Truly great people make you feel that you too can be great. Only surround yourself with those people.

34. The most important skill in life is making people happier and feeling better about themselves. If you master this skill you are a winner. If you make people sad or reinforce their insecurities you are a loser.

35. People who are born with stripes do not die with spots. When someone tells you who they are, believe them the first time.

36. Once is a mistake, twice is stupid. If you pick a rattlesnake up 5 times it will bite you 5 times. Leave the rattlesnakes alone.

37. Being successful means you have to break away from the pack. It is scary and painful but you can’t take everyone with you. You are only able to push people. If you try to pull people they will only drag you down.

38. There are no secrets or magic formulas. Nothing is natural or easy. You won’t make money sitting on your ass and you won’t get healthy and thin eating fast food and popping pills.The magic formula  is hard work. The secret is getting off your ass.

39. If you are fortunate you may have 3 or 4 friends in your entire life who want you to succeed. The rest are just acquaintances who never want you to have more than them.

40. Never beg the world to let you…Dare the world to try and stop you.

41. Love your life and love yourself…the days you are wasting right now you will soon be begging to have back.

42. Complain about this country all you want…It is not perfect but if you are born into the worst ghetto in Detroit, you are still a thousand miles ahead of the rest of the world. This is the only country on the planet that provides you the opportunity to change your station in life.

43. Just because you have been hurt, mistreated and lied to, do not let that turn you into a hammer. If you only have a hammer, everything starts looking like a nail.

44. Letting the way people have treated you in the past influence how you treat others in the future is a sign of weakness. True strength is trusting after you have been lied to, being happy when everyone would understand if you were sad. It takes strength to believe in yourself when others have made you question your worth.

BDJ

 

 

Born To Be A Rebel…

 

I must admit the truth…

I always have been and always will be a bit of a rebel…

Not in the “get stupid drunk, snort a bag of cocaine and wrap my car around a tree and teach my parents a lesson” kind of way…

I am a rebel in the sense that I am never satisfied with a status quo. My greatest fear is mediocrity.Being a sheep led to the slaughter.

I am always rocking the boat. It is just my nature. I don’t intend to make people uncomfortable or give them anxiety. It just happens that way.

I believe in consistently raising the bar…

If you aren’t growing you are dying…it’s that simple.

My whole career I have seen people accomplish great things.

Reach amazing goals and then just take it easy. Coast along.

Become content with  mediocrity.

That has always been my greatest nightmare.

When you become content that means it is over.

That is when you become dated and obsolete. A dinosaur.

I remember those trainers when I was younger. Telling stories of what they used to do. Talking about THAT client that last 30 pounds 10 years ago. Watching them operate on auto pilot taking clients through the same boring workout that THEY loved, not noticing that their clients were bored to tears and seeing no progress.

That is my greatest fear…becoming THAT trainer. That fear is what motivates me to come up with new things, new ideas different ways to motivate people.

It doesn’t matter if they are 25 year old pro boxers or 45 year old wives and mothers, I want to make sure that they are always working at their full potential and getting awesome results.

This is much more difficult than most people realize…

You see the fitness business has been around a long time. I have had the great fortune of being involved in this business for over 20 years.

During the last 20 years I have had the privilege of working with many different expert trainers in many different sports and specialized training systems.

My background was in boxing. The old school sweat box hit the bag, run 5 miles a day and jump rope type of gym.

Weights were forbidden. The theory back then was weights made you big and bulky and “muscle bound”.

When I first began as a trainer it was nothing but weights and aerobics.

You did 3 sets of 8-10 if you were a man, 3 sets of 15-20 if you were a woman. So you wouldn’t get bulky of course.

Only women did cardio classes. Hi-Lo or step aerobics were your only choices.

Spandex workout outfits were required.

Powerlifting was only for college football players.

Yoga was for hippies and senior citizens.

Pushups and line drills were for high school gym class.

You picked your training system and you stuck with it. It was that simple. Everyone believed that their way was the only way.

You chose your system and you stuck with it.

No deviations.

If you were a weight lifter and you did an aerobics class or some pushups you were forever ostracized and ridiculed.

So when I started out as a boxer, then started working with body builders I upset some people.I was hired because the owner of the gym was a boxing fan and wanted to help me out. So he and the other trainers taught me every thing they could about lifting heavy and getting big. I knew I had to be knowledgeable if I was going to be a 140 pound boxer training people to get big and strong. So I learned and worked with some awesome trainers. I never trained any Mr. Olympia competitors but I did have some success helping many  people get outstanding results and gaining some outstanding knowledge.

Aerobox, yes it was real.

When I was recruited to teach a boxing aerobics class, I was the butt of many jokes. I had never even done an aerobics class. This aerobics class was nothing like the boxing training I had done. So I studied with some awesome aerobics instructors and learned all about 8 counts, 16 counts and 32 counts. Although AeroBox was a big failure it was a great learning experience. The most valuable thing I learned is that I was not an aerobics instructor.

When MMA first began in the early 90’s I met a strength and conditioning coach who trained some top contenders at that time. Their background was in college wrestling and throwing punches was a totally foreign concept to them.He pointed out, in a not so polite manner, after watching me train some people that I didn’t know s**t about strength and conditioning. So we made an agreement. I would help him train his athletes in boxing and he taught me about strength and conditioning for athletes which was vastly different from what I had learned about weightlifting. Strength and conditioning focused on becoming stronger and faster, not just becoming bigger. Once again I learned a new method and training system.

One door closed and another door opened.

"Enough with these ridiculous polo shirts! If we are fitness trainers why do we have to dress like waiters at Applebee's?"
“Enough with these ridiculous polo shirts! If we are fitness trainers why do we have to dress like waiters at Applebee’s?”

As I went through the years I still remained primarily the cliche 3 sets of 8-10, 30 minutes of cardio and clipboard carrying trainer. Not to mention that in the 90’s all the gyms wanted you to wear those stupid polo shirts and khaki shorts. It was horrible. I felt ridiculous.

I was no longer inspired as before.  I always attacked it with enthusiasm but my heart wasn’t in it, I was just making a living. It was just a job. I was just a sheep. A follower. Mediocre and common.

I stayed in the fitness business but actually got away from training for a few years. I decided after a brief period to go back to my first love…Boxing.

I began training some amateur and pro boxers. Experienced some great success and found my original passion once again. I started out at the bottom in small smoky halls and ended up in huge arenas in Vegas,Berlin and Budapest. It was rewarding having top 10 ranked professionals and a world champion.

When I decided to take a more limited role in the boxing game I had the idea to turn the skill of boxing into a personal training program. My idea was met with some doubts and criticism but I decided to launch it anyway. I will admit I was skeptical at first, especially with the failure I experienced with AeroBox. What I learned from that experience is that Aerobics instructors trying to water down a sport and set it to 16 count music is a formula for disaster. I wanted this to be REAL Boxing. Hitting the mitts, hitting the bag. Learning to slip punches and counter-punch. I really honestly believed that if people ever experienced that feeling of adrenaline and confidence they would definitely be back for more.

There was some skepticism that people would actually pay to learn how to box if they never had  plans to compete in the sport. Being the rebel that I am, I ignored the critics held my breath and jumped in head first. The results would be my vindication…

http://youtu.be/BquE3YsNTUw

Well I am happy to say that BDJ Boxing For Fitness has been a huge success ever since it began. The results have been amazing. I have seen some major transformations in the people I have trained, anywhere from 10 pounds to 60 pounds!

People started telling their friends and coworkers how sore they were and how much fun they were having working out. The conditioning drills I was using at the end of my sessions were just as popular as the boxing. Members were crowding around the doorway just to watch people workout. Soon after I took the popular conditioning drills and formatted into an hour training session and boom!!!

Annihilation:Total Body Training System was born!

I had many critics who warned me that lowering the cost of personal training and doing 3d-03small group sessions was a horrible idea. As usual I plodded forward and was happy I did. I have worked with tons of awesome people and even trademarked the system, licensed it to other trainers. The beginning of this year I published an e-book.

If only I had some of my old English teacher’s address, I would send them a copy.

A few of them doubted I would ever do anything but hard time in a correctional facility.

 

I didn’t intend for this to be a history lesson so I will just make my point.

Sometimes the key to success is never accepting the status quo.

Realize that when you believe you know everything you stop growing.

If you stop learning and stop growing you die. Just that simple.

Be brave, but not reckless. Never fear failure, but when you do take away some knowledge 792151_10151222747092076_40541657_oand apply it to your future successes.

Failure is not losing, failure is simply quitting.

So be a rebel.

You won’t always win.

You will pay a price.

It won’t be easy but I promise it will be worth it.

When everyone tells you what can’t be done, tell them to stay out of your way while you are doing it.

Thanks for reading,

BDJ

Cardio Vs. Weights

SONY DSCThe Main Event of the fitness questions! The fight everyone wants to see! The argument about what is more effective for burning fat, cardio or resistance training, has been going on since the fitness industry began.

When I started as a trainer many years ago the stance of most trainers was cut and dried. Cardio burns fat, weights build muscle. No questions asked. It was that simple.

Women went to Jazzercise and Hi-Lo Aerobics or the stairmaster..

Men went straight to the weight room.

It was widely believed that if women lifted weights they risked becoming big and bulky.

Men were warned that if they did hours of cardio they would lose strength and size.

If you ask the average gym-goer they would repeat this same philosophy to you.

Cardio burns calories resulting in weight loss and weight training makes you big.

Seems simple enough doesn’t it?


Falling for this common  misconception for all these years is the reason many people fail to see results and find their progress in the gym hindered. So let’s examine the facts round by round and see the real winner!

Round #1- Total Calories Burned

If we look at total calories burned during a one hour training session of weight training, depending on the intensity, the average person will burn between 200 calories on the low end and 450 calories on the high end.

A one hour session of cardio, again depending on the activity and intensity, usually burns anywhere from 200 calories on the low end and up to 450-500 calories on the high end.

Now I do know that most of us think we are in that high end of the calorie burning scale but the truth is very few people are. If you look at what most people consider cardio exercise is usually just a very long walk. Go into any gym or health club at 5 pm and you will see every treadmill in use…Every elliptical trainer occupied  and the pace…slow.

If you watch most people lifting weights you will notice similar patterns. One set of an exercise, long walk to the water fountain. One more set, send a text message or talk to a friend. You get the idea.

So actually on the average you will usually burn the same amount of calories doing cardio as you would lifting weights.

However, there is a difference in one thing…what happens after the workout.

Cardio does burn calories but only during the activity. Once you stop…the calorie burning stops. Weight training is metabolic. This means that when you break down the muscle tissue during the workout the body has to continue to work to repair the muscles. The result is even after the activity, the body continues to burn calories for up to 24 hours.

This edge puts weights slightly ahead enough to win this round.

Round #2 – Stress Relief

Stress is another major factor that affects your fitness level. Increased stress levels cause stressed-outthe body to release a hormone called cortisol which has been linked to fatigue, increased fat storage in the midsection and increased anxiety.

We all know that there is nothing better for clearing your head after a stressful day than a difficult, fast paced cardio workout. Going for a run or hitting the heavy bag can do wonders for your mental state during stressful times.

Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression and anxiety reduction and chronic fatigue.

Cheaper than a pill without the negative side effects.

Now there is no doubt that lifting weights can make you feel better during stressful times. However studies have not been able to find the same effect on serotonin levels from lifting weights compared to cardio activity. The metabolic nature of weight lifting also increases cortisol levels if your protein intake is not high enough.

Until the studies show us something different, round 2 has to go to cardio!

Round # 3- Injury Prevention

Injuries are a huge enemy of staying in shape. Nothing can derail a consistent fitness plan faster than an injured lower back, injured knee or ankle sprain.

Consistent weight training using multi-joint exercises such as squats, pressing and row movements if done correctly can improve the strength and elasticity of connective tissues and joints. If you add some solid core training you can strengthen the lower back and improve posture.

Cardio training’s repetitive nature puts tons of pressure on the joints, ligaments and connective tissue. When you add the impact of hard surfaces the chances of injury are greatly increased.

This round has to go to weights.

Round #4- Overall health benefits

While most people are motivated to go to the gym so that we can look good in our favorite jeans, wear the cute outfits and not be embarrassed to take of our shirts at the pool we have to consider our overall health.

Cardio has been proven time and time again to prevent heart disease, improve circulation, lower blood pressure, reduce the chance for obesity and prevent the risk of type 2 diabetes. All of these are the major causes of death in the United States. Doing regular cardio exercise 3 to 4 times a week will increase your life expectancy.

Lifting weights 2 to 3 times a week has been proven to reduce fat storage in the abdominal area which reduces the risk for many diseases.

Round 4 has to go to cardio.

Who is the winner?

Well as you see both cardio and weights play important roles in burning fat, reducing stress and improving your overall health. Attempting to find one more beneficial than the other is not possible.

If you want to be a winner the solution is to incorporate both regular cardio activity and weight lifting into your overall fitness plan.

Sounds like too much work and too many hours in the gym?

I know none of us wants to spend countless hours in the gym everyday.

That is why I created all of my popular workouts that are the ultimate combination of resistance training and high intensity cardio training all in less than an hour a day in the gym.

Annihilation Skull LogoAnnihilation:Total Body Training System combines high intensity interval training, bodyweight and resistance exercises, core and ab training and intense running drills to get the most out of every workout.

 

 

If Low Impact Is What You Need Click On The Dog Tags

Lean Body Boot Camp brings the same intensity and results with a reduction in the high

impact exercises for those who experience joint and lower back issues.

These small group training systems are on going at various times 6 days a week.

My newest trainsticker_4.5x4.5ing system Annihilation:Total Body Revolution 14 Day Workout is for those who need that extra push or jump start to burn tons of fat in a short period of time.

I am always coming up with new and different systems to help everyone get the most out of their decision to live a strong and healthy lifestyle. If you have any questions feel free to send them to me anytime!

Thank you for reading as always!

BDJ