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The old belief that using weights makes women big and bulky is outdated and false.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

 

Are You Eating Like A Sumo Wrestler?

Do you eat like this guy?

I am sure your immediate answer is NO!

Of course I don’t!  What a crazy question!

Believe it or not you may actually be following the same diet plan as athletes whose goal is to gain as much weight and have as much fat in the abdominal area as possible. Keep reading and see how much your diet plan has in common with the world’s largest people.   In my research this is what I discovered.

The average weight of a Sumo Wrestler is between 400 to 600 pounds.

What I found interesting about this was in Japan the average male is 140 to 160 pounds.  So you would think that the only people who become Sumo Wrestlers were already naturally heavy right?

Wrong.

Sumo is a very serious sport. Many participants are recruited at a young age. Boys who are already overweight are considered undisciplined and lazy. The weight gain of 100 to 300 pounds is deliberate and scientifically calculated.
So here is the process of successfully gaining body fat:

1.) SKIP breakfast.
The first step to gaining body fat is slowing down the metabolism. The Sumo Wrestlers wake up and train without eating breakfast. The purpose of this is after the body sleeps for 8 hours then trains, the body can go up to 15 hours between meals. This slows the metabolism down and ensures that most of the first meal of the day is stored as body fat.
2.) Train on an empty stomach.
When your body has no fuel to burn to get you through the activity, it will conserve every last ounce of energy. This is accomplished by burning fewer calories and increasing cortisol production, which will increase fat deposits in the abdomen.
3.) Only eat twice a day.
Getting up early and working hard on an empty stomach will ensure that the Sumo Wrestlers will be starving midday and eating anything they can grab. With a lowered metabolism and a huge calorie surplus, extra weight and body fat is certain. When you eat a large amount of calories in one sitting, your body will use a small amount to refuel the body and store the majority of those calories as body fat.
4.) Drink lots of alcohol.
Drinking beer and alcohol causes your body to increase cortisol production and causes you to store more fat in the abdominal area. The purpose of alcohol consumption for a Sumo Wrestler is to increase fat deposits in the abdomen.
5.) Eat out and with a group of people.
Sumo trainers never allow the wrestlers to eat alone or prepare their own food. Many studies have shown that when people eat in a group they eat between 30-40% more food and 20-30% more fat than if they were alone at home eating a meal they prepared.
6.) Lay around or sleep after a big meal.
After all the wrestlers eat their 2 big meals they immediately go to their rooms and take a nap. Going to sleep after eating a large amount of calories will greatly increase the chances that the body will store more body fat since it is more difficult for the body to metabolize large amounts of food while you are sleeping.
SOUNDS CRAZY DOESN’T IT?
I mean think about it! While I have devoted most of my time and research to figure out how to help people lose weight and body fat, these trainers have devoted all their time and research to guarantee that these athletes gain weight and body fat, so what does this have to do with you?

Of course you don’t eat like a Sumo Wrestler?

Or do you?

THE AVERAGE DAY OF MOST AMERICANS
Let’s go over a regular day in most of our lives. This is how it goes:
1.) We wake up get ready and leave for work. No breakfast.
2.) We go to work and discuss which buffet or fast food restaurant we are going to for lunch with our co-workers.
3.) After we eat a large high fat high calorie meal, we go back to work and sit at our desk and move slow for the rest of the day.
4.) We go home from work and eat a big dinner, maybe have a drink or two then lie on the couch and watch television until we fall asleep.
Scary isn’t it?
This is the busy American lifestyle that most of us lead. When you are always on the go and working many hours it is easy to eat like a Sumo Wrestler.
HOW DO I STOP EATING LIKE A SUMO WRESTLER?
I know it seems impossible and overwhelming to change your eating habits all at once. It is so confusing trying to decide what you should eat, when you should eat, and how much you should eat.
It is not as difficult or as complicated as you may think. It just takes a little planning and organization. Do not waste time or money on pills, fad diets or gadgets that do not work. You can lose weight and burn stubborn body fat eating real whole foods that you enjoy.
I know how confusing it can be trying to figure what foods to eat, how many calories you should take in and how many times a day to eat. There is so much bad information out there wanting to rip you off.
I realize that you are busy and stressed for time.

Working long hours, driving kids back and forth to activities and taking care of all your home responsibilities is enough to make you want to pull your hair out. After all that in a day you have to find an hour or so to get to the gym.
To save you time and make sure that you get the most out of your workouts I have discovered a new option that takes all the thinking and preparation out of the equation.

Many of my clients have told me over and over again I wish I had someone to make all my food and bring to my house.

I don’t have the time or desire to cook healthy meals every day of the week.

What impressed me so much about this new system is that it allowed me to do 3 things:
•    Create a customized meal plan based on the clients personal goals and favorite foods.

•    Have real delicious food, not frozen dinners or chalky powders, prepared in advance   and delivered right to my client’s door. Each item is individually wrapped and cooks in a microwave in two minutes or less.

•    Put an end to the temptation of eating high fat high calorie meals because of the ease and time convenience.

So finally this service does exist and you can take advantage of it now!

I know you are ready to take control of your nutrition and guarantee that you get the most out of working out! Remember you can’t out train poor nutrition.

When you are ready I will help you, free of charge, pick the meal plans and foods that you need to melt away stubborn body fat forever.
If you have any questions or want to know more please feel free to email me at brian@bdjboxing.com or leave a comment and I would be happy and excited to get you started on your way…
BDJ