Nothing makes our blood boil like the Weight Loss scams we see online. They drive us nuts.

Now it’s bad enough they make absurd claims that are just flat out lies. But what takes the cake is the fact that nowadays they are fraudulently using the Better Business Bureau seal of approval to flat out trick you. Can you believe that?!

So how can you tell if that’s the case?

Simple. If you see the BBB seal on a website and it does NOT hyperlink to the Better Business Bureau website (which is BBB.org) so you can review the company’s history, then it is a fake. It is a scam. The people that have created that site are liars!

Legitimate companies like Prograde Nutrition go through the trouble of actually going through the process of getting approved by the Better Business Bureau. When you go to their website you’ll see the BBB seal. And it is legit because it takes you to BBB.org to prove it when you click on the image.

The Internet can be a scary place. But there are good people and good companies doing business online. And now you know one more way to recognize them – AND the bad guys.

Yours in rapid fat loss,

Rommel and Belton – Element 5 Fitness

PS – If you’re looking for the highest quality nutritional products on the Internet from a company you can trust, well, look no further than Prograde Nutrition

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As fitness experts, you know we’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.

BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let us do our best infomercial voice for you…

“But wait, there’s more!”

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, we don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what we mean. And they aren’t always the highest quality.

We prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And we haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results then we recommend you go with Prograde Nutrition’s EFA Icon. You can get it here, http://element5fitness.getprograde.com/icon

Yours in rapid fat loss,

Rommel and Belton – Element 5 Fitness

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties.
http://element5fitness.getprograde.com/icon

* Journal of Nutrition, Vol. 136:2965-2969
** American Journal of Clinical Nutrition, Vol. 85:1267-1274

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Four minutes? What?! You’re probably thinking, “Great, here’s another fitness scam!” Nope, sorry to dissapoint you.

Enter the “Tabata Protocol”.

In the past few years this protocol has become extremely popular as a personal training and fitness bootcamp tool. Why? Simply, because it produces results in less time!

The Tabata Protocol is a simple interval routine proven to improve fitness levels and performance. The protocol is performed for a minimum of 4 minutes upwards of 16 minutes. Have I sparked your interest yet?

It is named after Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya. Tabata and his colleagues researched and studied just how effective Japan’s speed-skating coach’s workouts really were. What they discovered became a major breakthrough in the fitness field.

Here’s what they found:

Tabata Protocol (TP) vs Traditional Cardio (TC)

14% (TP) vs 9.5% (TC) improvement in aerobic capacity
28% (TP) vs 0% (TC) improvement in anaerobic capacity
The Tabata protocol proved not only to be more effective than traditional cardio, but to also be more effective than typical interval training.

The awesome part about these findings is that these results were experienced by elite athletes. Many studies perform their protocols on beginners so that they can show amazing results to prove it’s
effectiveness. Then follows the slick marketing that they’ve come across a superior fitness tool to produce the results you’ve been looking for. Hopefully, by now you should know that any beginner will
get results on any program. But, when a protocol produces results in elite athletes who have superior conditioning, well it’s hard not to listen.

Make sure to consider the source. You can view the abstract for the Tabata protocol here.

In my previous post I mentioned how to get started on a beginner Tabata workout. So let me give you two more ways to perform them with traditional weight training exercises.

To review, Tabata intervals consists of 20 seconds of high intensity work, followed by only 10 seconds of rest, and repeated for a total of 8 rounds. You can perform 2 more rounds to complete 16 minutes of total
work. A word of caution, start out with one round then see how you feel. If you do it right one round might be enough to send your breakfast out your mouth. He,he

Ok, so there are many ways to construct a Tabata workout, but I’ll only go over two of them.

Sample 1: use two non-competing exercises to perform 4 sets of each exercise

1) Squats: perform as many as you can in 20 seconds

Rest only 10 seconds

2) Pullups: perform as many as you can in 20 seconds

Rest only 10 seconds, then repeat until you complete 4 sets. Rest for
30-60 seconds then perform 1-2 more rounds if you think you can.

or

Sample 2: use four exercises that utilizes a push,pull,squat,twist/core

1) Squats: perform as many as you can in 20 seconds

Rest only 10 seconds

2) Bench/Chest Press: perform as many as you can in 20 seconds

Rest only 10 seconds

3) Dumbbell Rows: perform as many as you can in 20 seconds

Rest only 10 seconds

4) Band Woodchops/Twists: perform as many as you can in 20 seconds

Rest only 10 seconds, then repeat for one more set to complete 4
minutes. Rest for 30-60 seconds then perform 1-2 more rounds if you
think you can.

* For both samples I’ve discovered that a weight that you can normally perform 10 reps with is a good start. I also recommend performing your reps as fast as possible, WITH good form, so please use
common sense.

Give these a shot, do it right, then let me know how you feel tomorrow!

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In light of our new president Barack Obama taking his place in the White House I thought I’d present a quick post about his workout routine, which was presented in the June/July issue of Men’s Fitness.

The article basically states that Obama would start his day with a hotel gym workout or a brisk 45-minute run. He would also play pick-up basketball on more stressful days.

For such a busy schedule, this is a fairly mediocre workout routine. Don’t get me wrong, at least he’s staying active and taking care of his body for the rigors of being president of the US. His workout routine is simple, is good for maintenance, helps reduce stress, and is a routine that most people can partake in.

With an even busier schedule starting tomorrow I recommend the Tabata interval protocol (which I’ll explain more about in another post). Tabata intervals consists of 20 seconds of high intensity work, followed by only 10 seconds of rest, and repeated for a total of 8 rounds. Utilizing bodyweight exercises are a good way to introduce yourself to Tabata intervals.

Here’s a beginner sample,
- Alternating Lunges: as many as possible in 20 seconds
- Rest 10 seconds
- Pushups: as many as possible in 20 seconds
- Rest 10 seconds
- Repeat 3 more times to complete 4-minutes of total work

The Tabata protocol has been proven to produce amazing results in less time, but more on that later.

Enjoy!

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* I apologize for the delay from technical difficulties. I have to
re-record with a voiceover, still a newbie to editing video’s.

Ok, so in my previous post
I gave some brief information about how traditional static stretching
prior to weight lifting or sports activities may increase your chance
of injury, and that dynamic/active stretching is more appropriate to
prepare your body for these activities.

Below I’ve provided a basic format to follow, which includes foam
rolling (self-massage) exercises. Foam rolling helps to break up the
knots within the tissue (fascia) that wraps around your muscles. Just
understand that foam rolling will help increase the health and
integrity of your fascia, which increases blood flow, reduces recovery
time and soreness, improves flexibility, and may also help to improve
your muscles ability to contract.

Self-massage: 1-2 sets per area
- IT Band
- Calves
- Lats
- Upper Back

* Slowly roll about 3-5 inches along the muscle belly until you find a
tender spot. Once you find a tender spot, stay on that spot for about
10 seconds then continue moving another 3-5 inches to find another
tender spot. Move up and down the length of the muscles being worked on
to complete one set.

View the Video Here
Dynamic/active flexibility: 5-10 reps each side
- Y-Squats
- Forward Stationary Lunges
- Side Lunge with Rotation
- Spiderman Hip Combo
- Hip Swings
- Shoulder Rotations

* Move gently into each position, and hold for about one second without bouncing.

View the Video Here

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It seems that traditional static stretching has lost it’s artform over
the years. I’d say at least 7 out of 10 people stretch before working
out, and many have been doing it for years and years. However, in the
past decade research has provided evidence that stretching prior to
weight lifting and sports activities may lead to more injuries.

It was widely considered that stretching prior to working out would
improve coordination, range of motion, reduce injury, and improve
performance. However, the majority of the research demonstrates that
traditional static stretching reduces a muscle’s ability to contract.
Reduce this ability, and you’ve compromised the joint’s stability,
which ultimately can lead to injury if enough stress is put onto it.
This will also lead to decreases in strength and endurance.

So what am I supposed to do now?!

Leading experts suggest a combination of appropriate dynamic/active
exercises and soft tissue work for warming up and preparing the body
for that workout. Self massage with a foam roller or tennis balls are
appropriate methods for pre-workout soft tissue work. This doesn’t mean
that static stretching should be completely avoided, but rather saved
for the cool down portion of your workout. I’ve personally discovered
better results on myself and with clients with this type of format, but
also adding low level isometric exercises when needed.

Here’s a sample warm-up:

- 3-5 minute slow to moderate walk on treadmill

- Self massage exercises for trouble spots

- Dynamic/active stretches
- Y-Squats
- Lunge variations
- Shoulder Rotations

Stay tuned for part 2 for example video demonstration.

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Do you keep a fitness journal?

Are you serious about your fitness goals? If you are and are maintaining some kind of journaling then keep it up! If not, what are you thinking? Seriously, let me ask you this. Within your occupation if you have an important deadline for a specific task you would formulate a plan of action and track progress wouldn’t you? Because if you didn’t you’d probably be in a world of hurt from your superiors and you can say goodbye to that possible promotion.

Over the years I’ve noticed that 8 maybe 9 out of 10 people maintain a fitness journal successfully. I’ll admit it’s hard, but when it comes to your health and fitness it’s going to be your secret weapon to finally achieving your goals. Most of my clients respond with, “How can a fitness journal be my secret weapon?” Here are my reasons,

* Accountability
* Tracking and monitoring nutrition and how certain foods make you feel
* Tracking milestones such as measurements, weight lost, muscle gained, etc.
* Monitoring workouts that actually deliver results
* Monitoring recovery

As you take notes and monitor everything you will find that you will reach your goals in an efficient manner, which translates into achieving results without having to spend too much time on your fitness regimen. No matter what the goal you should never be without a fitness journal. Here are five tips to doing it right.

1. KEEP IT PORTABLE & SIMPLE – I keep a small spiral notepad in my gym bag at all times. It doesn’t have to be anything fancy like the ones you buy at the bookstores. Stick with a simple notepad and don’t try to overanalyze it.

2. RECORD EVERYTHING – I like to record all of my nutrition on the left or front side of the sheet, and my workouts on the right or back side of the sheet. I also record how I felt after each workout, and sometimes on specific sets that just seemed harder that day. Tracking the details allows you to monitor the need to change your routine, stress and the possibility of overtraining, or undertraining (which is the unfortunate reality of most gym goers, not enough intensity).

3. PSYCHE YOURSELF UP – It’s always good practice to look at your accomplishments from the previous week to decide how much more you’re going to try to do this week. Maybe it’s increasing your weights by 5-10lbs or using the same weight as last week, but doing more reps. Just as long as it still fits within the overall goal of the program.

4. YOUR WORKOUT ENCYCLOPEDIA – Using previous journals as workout encyclopedia’s in order to study which workouts produced certain results is key in maintaining a “fitness lifestyle”. The human body typically adapts within 3-4 weeks to most workout routines (some more, some less) so referencing previous journals, and then planning out which workouts to use over then next 3-6 months is a great way to accomplish new goals.

5. KEEP IT GOING – If you’re serious about achieving your fitness goals then this should be easy. Especially, when six months from now you read it and notice how much you’ve improved. Keeping it going won’t seem like such a hassle anymore.

So again I ask, “Do you keep a workout journal?”

Like/hate what you read? Have a reaction? Please share your thoughts below!

- Rommel

View my blog

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Ok, I am going to keep this blog short because of TWO main reasons but I have to write it:

1.) I Hate New Years Resolution in the cliche sense; but I do love the idea of it, the increase in fitness participation, and the excited energy people have on 2009 and the re-birth theme.

2.) I Hate some aspects of the show “Biggest Loser” such as their training methods to accomplish excessive extreme goals, and push till you fly off a treadmill and pass out scenarios; but i do love the display of dedication, struggles, goal setting, achievements, and end result celebrations!!

So why am I writing this blog? To share the Biggest Loser secret? To tell you how they lose 5, 10, 15, maybe 20 pounds per week? Let me clarify some things and give you the bad news first.

BAD NEWS:
No, I will not put you in a ranch to train 6 hours per day, hard core, and risk injury like the Biggest Loser. No, you did not start at 350-400 pounds and have alot to lose. Most importantly NO, I DO NOT have $500,000 to give to you for achieving a healthier and happier lifestyle. That should be an internal self motivator. If you need a self motivator, go look in a mirror naked. Seriously…

Let me also clarify some other things first before I talk about the secret of “The Biggest Loser” because it has been irritating hearing it year after year each season it is on. People lost WEIGHT. Have you noticed I did not say FAT weight, or MUSCLE weight, or WATER weight? I said weight and it could have been all three or one or the other.

Imagine this…you have a backpack on that weights about 10 pounds empty. You use that backpack to carry 40 pounds of WEIGHT. The next day, you drop those 40 pounds and throw it away. Ok, so what about the 10 pound empty backpack? Why are you still carrying it?
Imagine you gain 40 pounds in 2 years. Remember, in order to support a heavier weight, your body has accustomed itself to support that new added weight through a heavier frame, whether it has extra tissue or muscle to help lug around the extra 40 pounds. So why am I throwing this tidbit of information? Because I get tired of people saying “Belton, why can’t I lose 15 pounds in one week? How do those guys do it? etc, etc, etc”

You don’t have BIG backpacks!!

You aren’t 350 pounds!!

You don’t live in a ranch and train 6 hours per day. Last I checked you had jobs and a life. Not that it is an excuse, it’s reality and you have to deal with it and properly design a training regimen and fat loss program.

Ok, so let’s move onto the secret of “The Biggest Loser”, since I did say I was going to reveal it for you to kickstart your 2009 New Year. Well, obviously the ”Biggest Loser” show is over, and the winner was a person that I liked, but I did hear some wonderful things at the finale.

Ready for the secret? Were you watching the finale? There were two lines that said it all:

“Live in the Moment” – Vicki was told by Phil

“Surrender to the Process” – Michelle (The winner of “Biggest Loser” 2008 Family Edition)

Those two lines say it all right there. There is your Big Secret. No magic pill, No magic exercise, and No magic gel to rub on your cellulite.

“Live in the Moment” – It’s 2009!! Cmon! Enjoy what you have and know that you are alive, well, and survived 2008! It’s a time for change. New president, New Year, New you. Do something. Goodness! Here is a suggestion, Strong and Sexy Bootcamps. Forget the past, it’s done. Talking about the future is like every other moment you said you were going to start to lose weight.

Act now! The momentum will propel you. Don’t get me wrong, definitely set goals and have a future end goal in mind. But living in the moment means ACTION ACTION ACTION!

“Surrender to the Process” – Strong and Sexy Bootcamps, like other great programs have a plan in place. There is nutrition involved and a proper exercise regimen. Surrender, commit, and hold yourself accountable. Don’t go into it half-a@@. You know what I mean. ‘Nuff said. New Years is around the corner.

Live in 2008 or come join us in 2009.

Readers, I have said enough. You get the point and now you know the secret. What were you expecting anyways?

Your Fitness Coach,

Belton Lubas
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Do you keep a fitness journal?

Are you serious about your fitness goals? If you are and are
maintaining some kind of journaling then keep it up! If not, what are
you thinking? Seriously, let me ask you this. Within your occupation if
you have an important deadline for a specific task you would formulate
a plan of action and track progress wouldn’t you? Because if you didn’t
you’d probably be in a world of hurt from your superiors and you can
say goodbye to that possible promotion.

Over the years I’ve noticed that 8 maybe 9 out of 10 people maintain a
fitness journal successfully. I’ll admit it’s hard, but when it comes
to your health and fitness it’s going to be your secret weapon to
finally achieving your goals. Most of my clients respond with, “How can
a fitness journal be my secret weapon?” Here are my reasons,

* Accountability
* Tracking and monitoring nutrition and how certain foods make you feel
* Tracking milestones such as measurements, weight lost, muscle gained, etc.
* Monitoring workouts that actually deliver results
* Monitoring recovery

As you take notes and monitor everything you will find that you will
reach your goals in an efficient manner, which translates into
achieving results without having to spend too much time on your fitness
regimen. No matter what the goal you should never be without a fitness
journal. Here are five tips to doing it right.

1. KEEP IT PORTABLE & SIMPLE – I keep a small spiral
notepad in my gym bag at all times. It doesn’t have to be anything
fancy like the ones you buy at the bookstores. Stick with a simple
notepad and don’t try to overanalyze it.

2. RECORD EVERYTHING – I like to record all of my nutrition
on the left or front side of the sheet, and my workouts on the right or
back side of the sheet. I also record how I felt after each workout,
and sometimes on specific sets that just seemed harder that day.
Tracking the details allows you to monitor the need to change your
routine, stress and the possibility of overtraining, or undertraining
(which is the unfortunate reality of most gym goers, not enough
intensity).

3. PSYCHE YOURSELF UP – It’s always good practice to look
at your accomplishments from the previous week to decide how much more
you’re going to try to do this week. Maybe it’s increasing your weights
by 5-10lbs or using the same weight as last week, but doing more reps.
Just as long as it still fits within the overall goal of the program.

4. YOUR WORKOUT ENCYCLOPEDIA – Using previous journals as
workout encyclopedia’s in order to study which workouts produced
certain results is key in maintaining a “fitness lifestyle”. The human
body typically adapts within 3-4 weeks to most workout routines (some
more, some less) so referencing previous journals, and then planning
out which workouts to use over then next 3-6 months is a great way to
accomplish new goals.

5. KEEP IT GOING – If you’re serious about achieving your
fitness goals then this should be easy. Especially, when six months
from now you read it and notice how much you’ve improved. Keeping it
going won’t seem like such a hassle anymore.

So again I ask, “Do you keep a workout journal?”

Like/hate what you read? Have a reaction? Please share your thoughts below!

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Another Q & A session with a client produced another great blog
topic. The main theme addressed the ability to still gain muscle while
trying to lose bodyfat, and most of all can it be done while on a
calorie deficit. This is a complex question, and my answers might
surprise you. Here we go.

Q: If I am trying to lose weight by lifting weights and dieting, how
does that preserve my muscle if weight lifting breaks down my muscle
and then uses fuel (calories) to repair and increase my muscle mass?

A: Conventional wisdom suggests in order to lose weight you need a
calorie deficit from both nutrition and exercise. This is both true and
not true. A study presented in October 1993 by the American Journal of
Clinical Nutrition demonstrated that subjects can gain quality muscle
mass while losing bodyfat (average weight loss was 35lbs in 90 days)
even on an 800 calorie diet! Anything below 1200 calories is thought to
be extremely detrimental to overall health, and especially to one’s
physique. Yet all the subjects experienced significant muscle gain.
There are other studies that suggest this, so it seems that what we
thought we knew about weight loss and muscle gain has now changed.

Yes, weight lifting breaks down muscle tissue and what you feed your
body during that day will determine how good of a recovery you will
get. Feed it the right nutrients/combinations of foods and you’ll get
optimal gains. If you don’t, well, that’s obvious. Calories are
important, but in my opinion it seems to be more about the “quality” of
nutrients.

Q: Can I still increase my strength while on a calorie deficit?

A: Just because you’re “dieting” or on a calorie deficit doesn’t mean
you can’t increase strength. Anyone can increase strength no matter how
many calories you intake, provided you’re utilizing the appropriate
protocols. Again, if you don’t get in the right nutrients then you
won’t recieve the benefits you’re looking for. However, from my
experience if it’s purely strength you’re looking for I’ve seen both on
myself and clients faster strength results while on an appropriate
calorie surplus.

But to put it simply there are two main question’s that must always be
addressed no matter what the fitness goal. First, is your nutrition
supportive and specific to that goal? Second, are your workout
protocols appropriate to provide the correct stimulus to facilitate
achieving that goal?

Have you taken a good look at those two factors in regards to your fitness goals? If not, good luck achieving your goals!

Next up, Q & A about the importance of tracking your progress.

Like/hate what you read? Have a reaction? Please share your thoughts below!

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