Have you ever looked at high intensity athletes such as martial artists (MMA Fighters), track stars, gymnasts, etc, and wonder how and why they have a physique like that of a bodybuilder posing at the night of their showing?  You see 6-pack abs, ripped muscles, and basically just a lean mean fighting machine? 

These high intensity athletes are not freaks of nature (well, some of ‘em are), but more or less people who have truly maximized their genetic potential through High Intensity Training.  Whether it is their profession or a passion, you can see across the board the effects of their training.  One class of high intensity athletes are martial artists such as MMA (Mixed Martial Artists) Fighters. 

GSP http://www.sportsbettingandcasino.com/files/2008/01/georges-st-pierre.jpg

As of late, you have seen the explosion of MMA into the mainstream affecting everything from clothing lines, media, pay-per-view, haircuts (kidding), etc.  But when you look at how these high intensity athletes train, it is amazing.  There is something to be said about the energy demands and requirements for this type of training.  This form of training is anaerobic (without oxygen) in nature and has what we call an “afterburn” effect aka EPOC (Excess Post Oxygen Consumption).  Unlike traditional cardio aerobic programs where you stop burning once you stop your exercise, anaerobic exercise keeps on going for hours afterwards thus maximizing fat loss!  It is the Energizer Bunny of fat loss! Keeps going and going and going… 

BJ Penn http://www.newzealandmma.com/home/images/photos/bjpenn.jpg    

Manny Pacquiao http://hibachibaby.files.wordpress.com/2008/04/manny-pacquiao.jpg

Although many cannot handle the actual intensity of how hard Martial Artists truly train, you can still get involved in high intensity training starter programs and maximize the benefits from it.  As you progress, you can increase the workload and change up the routine to accommodate your progressions.

So how many calories can you burn?  Well, let me just say that your body composition determines that.  Obviously if you are heavier, your energy demands are greater.  For example, did you know that you can burn up anywhere from a low end of 300-600 calories OR 800-1200 calories per hour of boxing training?  Those numbers are dependent upon the body mass of the individual.   But before you get excited about your fat loss journey, keep in mind most people CANT go for an hour of boxing let alone 15 minutes.  Now remember, boxing is one format of a high intensity exercise.  You are missing the point here if you start buying gloves and a heavy bag.  I’m talking about high intensity training and using martial artists as an example.  Look at the example below demonstrating high intensity vs traditional cardio training below:

-       154 pound person who runs at a pace of 8 mph will burn 320 calories in 20 minutes. That same person, walking at 3 mph for an hour, will burn 235 calories.

Now take that into your training protocol and you will see that you do NOT have to train for an hour.  Train Smarter not just harder. 

The Strong and Sexy bootcamp program with Element 5 Fitness has incorporated this form of training into their programming.  All over the Eastside clients are experiencing fat loss with this type of training.  From 25-50+ pounds of fat loss, you may wonder why participants at the Strong and Sexy Bootcamp classes are experiencing this phenomenon.  Well, if you were paying attention to the paragraphs above then you would know why!

I have included some of the sample workouts below that were incorporated in our Strong and Sexy Bootcamps classes.  This is a 30 second format PER exercise.  You cycle through the three exercises one after another WITHOUT rest.  The only real rest you will probably get is a 5 second transition between stations. 

30 second format EACH exercise EQUALS ONE SET:

-       Bench Press OR Band Punches 30 seconds

-       Reverse Lunge with Band Row

-       Jump Rope OR explosive cardio format

Repeat these exercises 4 or 5 times through!  That itself covers a quick six to seven and a half minutes!  Once you combine 3 – 4 formats of this type of training, you will have covered at least 20-30 minutes of a high intensity type of training. 

If you dare, try this format and adjust the intensity and tempo to get a killer workout!  Welcome to the FITNESS WARRIOR LIFESTYLE!!!

Yours in health,

Belton

Here are some surefire ways to burn off an additional 100 calories to help you burn extra fat and attain a leaner physique.

1. Raise Your Intensity

It’s a well known fact now that increasing your intensity during your workout will create an “afterburn” effect.  If you haven’t heard of the term “afterburn” in the fitness world, it simply means a disturbance in your metabolism causing you to burn more calories after an intense strength training or interval training workout.

2. Ditch The Sugar

One 8 oz glass of juice has an average of 28 grams of sugar and 120 calories. One packet of sugar is 4 grams and 16 calories. Do the math. In one glass of juice you just consumed 7 packets of sugar. Get rid of the white stuff; your body will appreciate it.

3. Ditch The Sugar Substitutes

Research has shown that our body reacts the same way to sugar substitues (sucralose – aka Splenda, aspartame – aka Equal, saccharin – aka Sweet’N Low). Insulin levels still spike, wreaks havoc on our metabolism and causes the body to store more fat.

4. Eat Healthy Fats

Studies have shown that consuming more healthy fats, aka essential fatty acids, allows our cells to burn more fat and shrinks existing fat cells. A supportive diet rich in healthy fats also helps to break down the visceral fat around our organs, which is the dangerous body fat.

5. Turn On The Heat

If you’re into the hot stuff (get your mind out of the gutter) research has shown that adding more spice (hot sauce and chili peppers) to your meals can elevate your caloric burn by 25%.

6. Stand Up and Let Go Of The Handles

If you’re one of the machine cardio goers, let go of the handles on the elliptical already! If you’re stuck on the bike, change it up and get on another machine that has you standing instead.

7. Sleep Well

A lack of sleep and poor quality sleep drastically affects your fat burning hormone, leptin, and your appetite controlling hormone, ghrelin. A good eight hours of sleep will keep these hormones working full-time versus part-time. If these hormones aren’t operating optimally it can cause cravings.

Did this post help? There are a lot of other tips out there, let us know what else you’ve heard. Share in the comments section below.

- Rommel

Valerie Bertinelli was on the Today Show this morning and talked about how she lost 40 pounds and looks and feels sexier than ever at age 48.  She’s the face of the new Jenny Craig campaigns, which took her goals to a whole new level of responsibility and accountability.  It allowed her to stay true and hold strong for her fitness goal in front of a national audience by not only losing the weight, but to prove to herself and to us that she can keep it off.

I can’t stress this enough when it comes to weight loss.  Social support and accountability is a huge component to get you to your goals.  It’s often overlooked or downplayed, because too many people are afraid of putting themselves out there.  Who cares what people are going to think.  They can’t make you feel inferior without your consent anyways so forget about the naysayer’s.  

Valerie didn’t care about what people would have thought, and by putting herself out there she was able to help many women believe in themselves to go for it too.  Especially in their late forties where most women think it’s nearly impossible.  It’s never, ever too late.

So how did Valerie do it?

Believe it or not, she lost majority of her weight without hiring a personal trainer and by doing five days of moderate walking, and sticking to the Jenny Craig nutrition plan.  The Jenny Craig system focuses on a fixed diet plan, and a reduced calorie diet using a 60/20/20 ratio (60% – carbs; 20% – fat; 20% – protein).  Most people would have a hard time losing weight with this plan, but it worked very well for Valerie.

As for her exercise, I would have incorporated at least two days of strength training, because it further stimulates your metabolism by building fat burning muscle.  However, I believe her routine worked well for her simply because she BELIEVED it would.

You see, most people overlook what’s going on in their heads and are usually somewhat skeptical of trying out a new fitness program.  Losing weight is not rocket science, but the problem is that most people have poor follow through, get frustrated, try a different routine (but still have doubts), get frustrated again, and then it becomes this vicious cycle over and over.

The result is being obsessive about exercise, but see absolutely no results.  If this is you, I encourage you to take a step back.  Choose a workout routine and nutrition plan that will complement your schedule.  Then implement it with a passion and believe that it will give you the results you desire.  

If you can do this I guarantee you’ll enjoy your journey.

Ok – Comment time.

Did you enjoy this post?  Have you tried Jenny Craig, and if so how was your experience?

Please share in the comments section below.

- Rommel

PS, Take a look at my simple home/office workout routine ==> Click Here.

I have just been recently featured in Craig Ballantyne’s Turbulence Training Fat Loss Blog.  Craig is a fat loss expert and writes for Men’s Health, Men’s Fitness, Muscle and Fitness Hers, and Oxygen magazines.  When he speaks about fat loss, listen up!

He also has a strong stance on how cardio is a waste of time in regards to fat loss.  This is something we’ve preached to you guys over and over.  

Check out my blog post and download Craig’s “Dark Side of Cardio” report.

Enjoy!

- Rommel

My new blog ==>http://www.fitinahurry.com

I just got back from an amazing trip to New York and New Jersey volunteering (on the coaching/support team) for a self-improvement workshop, and attending a mastermind meeting within my industry. In my mastermind group there were 5 of the biggest names in my industry and it was amazing learning from them. Simply put, they gave me a much needed kick in the a$$ to move forward on projects that I’ve been putting off due to many excuses – or as James Arthur Ray likes to say “Good Stories”.

You see, so many of us have the passion to pursue things but lack the drive and discipline to keep it in our sights. We let “ourselves” get in the way, and blame the lack of results on “life” getting in the way. Whether you agree with me or not, we are always responsible for our results – ALWAYS. If that pushes your buttons, I have three words and three fingers pointing right at your face simply telling you to “Get Over It”. That’s right, I said it, “Get Over It”.

“Pointing fingers (photo credit: cowbite)”

I’ve learned that who we are today isn’t a determiner of who we will be, but is a direct result of our past actions. By now you’re probably saying, “Rommel, what the heck does this have to do with fitness?” Everything! Every week I hear clients telling me every “good story” or excuse in their book as to why they’re not achieving the results they want. They point fingers at others when they should be pointing the finger at themselves. Only you can push yourself harder in a workout, only you can put non-nutritious food in your mouth, and only you can control your time to dedicate to your fitness plan and achieve the results you’re looking for.

As fitness professionals/coaches we’re here to help motivate you, and to provide you the tools and the “map” to your fitness goals, but we are definitely not the ones to drive you there. It’s not our place. So get over yourself, stop complaining, and just get done what needs to be done. Take small steps if needed, but just understand that every small step achieved is a victory not a challenge. At least you took action, and that’s better than 90% of the individuals out there. Take inspired action, get it done, and before you know it you’ve achieved the results you’ve been looking for.

Do you agree or disagree with this post? Are you taking inspired action? Questions/comments about today’s post?

- Rommel

Photo credit: cowbite