We Have Finally Found The Answer To Permanent Fat Loss!! Ice Cream

Finally!! Researchers have cracked the case for losing fat forever. After many exhaustive tests, experiments and clinical trials, scientists have announced today that the best food to eat to melt the fat and keep it off forever is ice cream!!

How great is that. You can have dessert and shed the pounds at the same time. The studies show that the frozen composition of ice cream actually raises the body's metabolism higher than eating room temperature food. This causes the body to burn more calories at a higher rate. So they recommend that you eat about 4-5 servings of ice cream a day to keep your metabolism burning high to create the best environment for rapid fat loss.

Ben and Jerry's here I come!!

Now I hope you're reading this and thinking... this sounds too good to be true.

I know you're smart enough not to fall for this...so put the ice cream down :)

Unfortunately, many Americans have tried a lot of fad diets out there and have failed. Now it doesn't make you a bad person for trying to make yourself healthier by going on one of these fad diets. You just didn't have the right information that you needed to make an educated choice. That all changes now.

Fad dieting goes way back and some I find to be pretty unusual. I found things on the vinegar and water diet back in the 1820's.

Then in the 1920's there was the popular cigarette diet that boosted Lucky Strike sales by more than 200% with the slogan "Reach for a Lucky instead of a sweet"!


Another was the Sleeping Beauty diet that had you zonk out on sedatives for a few days. Can't eat while you're unconscious i guess.

Some more fad diets are the cabbage soup diet and the grapefruit diet that seemed to be popular in the 90's.

To keep yourself from being a victim and falling for another dangerous fad diet, read this:
http://www.free-press-release.com/news/200903/1238095587.html

The bottom line is you have to be willing to put in the work to get the results you want. This isn't about finding the best diet plan to go on. It's about making a lifestyle change, to become more physically active, eat smaller portions, and trying to eat healthier foods instead of prepackaged crap and fast food sludge.

Take personal responsibility and make better choices for yourself. You only have one body in this world, so you better take care of it!

Brain Teaser

So I posted this to you guys last week. I got some really interesting answers to this and a couple of people actually got this right! I was pretty impressed.

So here was the question from last week:


It costs nothing, but creates much.It enriches those who receive, without impoverishing those who give.It happens in a flash and the memory of it sometimes lasts forever. None are so rich they can get along without it, and none so poor but are richer for its benefits. It creates happiness in the home, fosters good will in a business, and is the countersign of friends.It is rest to the weary, daylight to the discouraged, sunshine to the sad, and Nature's best antidote for trouble.Yet it cannot be bought, begged, borrowed, or stolen, for it is something that is no earthly good to anybody till it is given away.

What am I describing??

Drum roll please......






A Smile :)


Anybody that got this right, make a comment and let us know.

Have a good day.

Mike
www.CapitalCityBootCamps.com

5 Super Quick Tips To Burn That Flab

My boot camps hear me say this over and over like a broken record... nutrition is 80% of the fat loss game. You CAN'T out-work a crappy diet! It will eventually catch up with you, guaranteed.

One of my professors from college told me a story awhile back of how he went on vacation to visit some of his old friends. He's an active guy and is in great shape. His friends said they also stayed fairly active, so they decided to go to the gym and get a workout in before their day got busy.

Now my professor did his normal strength training routine and cardio workout. He watched as his buddies just cranked out a ton of crunches and were just trying to smoke their abs. They would do a couple curls here and there, but their main goal was to work on their gut.

After the workout, they all went out to eat and guess what his "500 crunch" buddies were ordering...pitchers of beer! Now just to let you know, his friends did not have six pack abs as you would think from all that ab work. They had guts on them...sporting the beer belly look.

And they wondered why they couldn't lose that spare tire and get their abs to show. Like I said, you can't out-work a crappy diet, period.

Here are five super simple fat loss tips you can easily follow to start getting your nutrition back on track:

1) Be Prepared- Follow the motto of the Boy Scouts. Prepare your meals ahead of time. I like to use a couples hours on Sunday to get a general outline of what meals I will eat for the week and also knock out most of my shopping. At least make a blueprint so you have some plan and make adjustments throughout the week as necessary. If you fail to plan, then plan to fail.
Cmon, if little Billy has to do it, so can you.

2) Don't Listen To Your Mom- Remember when you were always told to eat three square meals a day...well stop that right now. Shoot for a minimum of four small meals a day but optimally six small meals (every 2-3 hours) for rapid fat loss. Why? Because you need to control your metabolism and insulin levels. To do this, you need a steady flow of nutrients into your body throughout the day. If you only eat 2-3 meals per day, your blood sugar rapidly rises once you eat the meal and then crashes down a couple hours after. This causes your body to store fat and everything that much tighter because it knows you won't feed it for another 8 hours.

3) Stop guzzling liquid sugar. Yes, I mean soft drinks, juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day on top of what you already eat and you could be hitting the 3000-4000 mark in calories per day! Remember, to lose one pound of fat, you need to burn 3500 calories....and it works the same in the reverse, yikes!

4) I've talked about this a million times - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot. I would even prefer a pop tart over nothing...it's that important. Enough said.

5) H2O- Water is the most important element to the body. It makes up 60% of your body weight and go without if for a few days and you'll be dead. So it only makes sense to make drinking water a main pillar in your nutrition. Try and drink at least 1-2 glasses with each and every meal. This will not only keep you hydrated, but also keep you from overeating. The more water you drink, the less water you'll retain...just so you know ladies :)


* Bonus tip*

If you're having trouble with your nutrition and want to get the proper nutrients without all the calories, check out a whole foods based multi. Try Prograde Nutrition's VGF 25+ because it's made from 25 whole veggies, greens, and fruits.

Men visit-http://mikebevard.getprograde.com/store.php?top_menu=Products&products=6&submenu=1

Women visit-http://mikebevard.getprograde.com/store.php?top_menu=Products&products=7&submenu=1

Yours in health,

Mike Bevard, CPT (ACSM)

PS- Have you sent your friends here yet-
http://www.capitalcitybootcamps.com/

Top 10 Reasons To Stay Out Of The Gym

I used to think it was absolutely necessary to be in a gym to get results. I thought that a good workout required you to be in a health club or weight lifting room of some sort.

Back in my college days, I would spend hours in the gym "pumping iron" and doing all the bodybuilder routines like bench press and lat pulldowns all the time.

Then I started working at a local health club as a personal trainer after I graduated. In the early days of being a PT I kept that same mentality. From shadowing other trainers and reading school text books, I thought I needed to focus all my clients on the machine weights for exercises like smith machine squats, bench press, lat pulldowns, leg extensions and leg curls to give them a great workout.

I soon realized how inefficient that type of "bodybuilder" training was and quickly began to implement a functional training format that produced real world results but required very little use of gym machines. I wanted my clients to be able to lift a bag of groceries in one arm and carry their kid in the other. I wanted them to increase their range of motion and improve their balance so they wouldn't slip and fall on the ice. I wanted them to learn how to properly lift objects so they didn't throw their back out.

I didn't give a crap if they could squat 500 lbs and bench 275 lbs. Please tell me when, in your daily routine, will you be pushing a 275 lb object off your chest while laying on your back? Please leave a comment if this is part of your normal day :)

My clients would get amazing workouts only using their body weight, resistance bands, kettlebells, free weights, stability balls, medicine balls, boxing gloves, and jump ropes. I would say that about 90% of the workouts I put clients through would focus on this type of training.

And even though I had all of those high tech machines at my disposal on the main workout floor, the majority of the workouts I took my clients through were either down in a basketball gym, dance studio, tennis court, or some other open space in the weight room.

After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym:

1. Needless Travel Time: The daily gym workout will cost us at least 10-20 precious minutes round trip in wasted travel time. Add that time up over the course of a week and you are looking at losing at least 1-2 hours going to and from the gym. That doesn't even include showering, changing clothes, and running into "Chatty Patty" in the locker room taking up another 20 min. of you valuable time.

2. The Sheep Mentality: I have witnessed people doing some of the most ridiculous things I've ever seen at the gym. It doesn't matter if they're accomplished doctors, lawyers, or business men. I truely belive that the example most people set will make you worse or get you hurt. Everybody is doing the same thing. Most men and women are just following the herd like sheep. They follow all the misinformation provided in the form of the amazing fitness magazines and infomercials. People just go to the gym and do whatever everybody else is doing.

Most women are cardio queens who spend hours at a time on ellipticals, bikes, and treadmills...sadly getting nowhere fast. Here's what you need to be doing to get sexy and finally blast that stubborn fat from your hips, thighs, and butt.....Resistance training and high intense cardio intervals that last 20-30 minutes.

And then there are the meat head guys who spend all their time working those "mirror" muscles (chest, biceps, abs). They do all kinds of upper body isolation exercises and take extremely long rest periods between sets. They shout, scream, and make crazy animal noises when they lift to both annoy you and help them get that last 300 lb rep on the bench press. I bet these macho guys would be crying if they were put through a 45 min body weight workout.

When in doubt, DON'T do what everybody else in the gym is doing.

3. Needless Waiting Time for Equipment or Space: People spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete their daily routine. You're not only wasting valuable time and money but also slowing down your results. Your body is in a constant warming/cooling cycle. When your working out, your body is staying warm but when you're waiting for that next machine, your body cools down back to normal levels. You want your body to stay warm and ready for exercise to not only decrease injury but rapidly increase fat burning.

So build your own gym at home so you and you alone control your workout environment for optimal results.

4. Sickness and Disease: You go to the gym to stay healthy, but in reality, gyms are cesspools for sickness and disease. Everybody sweats. Sweat is not the best smelling or most sanitary thing to be sharing with one another, but you do it all the time if you're at the gym.

Let’s just be honest about this- most overworked, burnt out trainers working at the typical health club are forced to double dip and clean up the gym at the end of their 10+ hour workdays.

How much energy do you really think they have left to thoroughly clean and disinfect equipment that hundreds of people have sweat, dripped and coughed on all day long?

Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire recently like the merca staph infection epidemic.

So keep you and your family healthy by getting your own equipment and working out at home.

5. Annoying People: This is one of the biggest reasons I'm tired of working out at gyms. Some people are so dang annoying. My workout time is MY time. I use it to clear my head and forget about everything in life for awhile. It's a time to get away and kick my own ass for awhile.

But for most people going to the gym isn’t about getting results, it’s about socializing. You know who they are. The ones that you see in the gym just going from one person to the next just talking their ear off. Then they go lift for a bit and find someone else to talk to.

Sure you can chat when you're at the gym, but I find it extremely rude and also dangerous to do so when someone is working out. People can easily get distracted from what they're doing and not pay attention to their form and possibly injure themselves.

Just wait until after the workout and go down to a snack bar or lobby to have your conversations.

6. Expensive Memberships: Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Plus, these health clubs lock you into a long-term contract that makes it almost impossible to get out of. With the economy the way it is, you would think they would have more affordable options available. Plus, if you want "expert" help, you hire a personal trainer and tack on another $600 bucks to your bill. No groceries for you this week.

7. Useless Equipment: Machines suck- It's extremely rare that I use any type of traditional machines for my workouts. They don’t allow your body to train the way it was designed to move and function and they cause many overuse injuries. If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.

8. Lack of Open Training Space: Most club owners focus on filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. There's barely enough room to walk around in a typical health club let alone try and do walking lunges for your workout without running in to some piece of clunky equipment.

All you need is space- space to move freely and explore your own body’s capabilities.

9. Crippling Dependence: The concept of a gym is brilliant in the fact that they force you to create a dependence on them. Especially if you travel a lot for work, you might feel lost when you don't have access to a gym. You don't workout because you "Can't" since there's no gym available. If you're snowed in or can't make it to the gym, screw working out because you don't have the fancy treadmill or elliptical to use.

So... show yourself that you can get results without the gym. Pack a resistance band in your bag and get creative. I promise you that the best workouts of your life are waiting for you at home or in new places like a park, beach, hotel room, etc.

Step outside of the box and get after it!

10. Bad Trainers: This last one really bothers me. It's why the title of personal trainer doesn't hold as much respect as it should. It's the fact that most trainers SUCK! Anybody can go online and pay for a generic personal training certificate and get hired at a gym as a Certified Personal Trainer. Those slackers just want to sneak on by and don't want to study the materials and do the work to pass the rigorous exams given by prestigious organizations like the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), or the American Council on Exercise (ACE).

Once hired, most trainers just stick to the same old cookie cutter programs taught in text books and never adapt and try to learn new real world applications and techniques. Plus, most don't get paid worth crap and don't have any true incentive to get clients great results.

When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them.

I have seen this countless times before where some jackass "personal trainer" gets paid $60 an hour to take somebody through a training session but then interrupts the workout by talking on their cell phone or texting somebody. Or how about the trainer that has their overweight client walking gingerly on a treadmill just having a conversation with them in a glorified therapy session.

And what about this need for the one-hour workout? Where the heck did that come from? I’ll tell you where- it’s just a default time to maintain an easy appointment schedule that most health clubs have borrowed from other businesses that have nothing to do with fitness. Not because one-hour is the magic number for the perfect workout.

It's all about Intensity. I guarantee I can give somebody an amazing workout and get more effort and intensity out of them for better results in 30 or 45 minutes than anybody doing a typical hour session.

Don't believe me, well then why don't you join a fitness boot camp. Find one in your area that creates a fit community- a culture of success. If you're in Lincoln, NE check out http://www.capitalcitybootcamps.com/ , Lincoln's Premier Fitness Boot Camp For Men & Women.

If you're not in the area and can't get it done at home, I know a ton of great boot camp instructors all over the world that can get you better results for less than a third the cost of typical personal training rates. We’ll get you out in 45 minutes and have you burning fat for the rest of the day!

I mean if you are the type of person who is motivated, empowered, and dedicated enough to consistently workout on your own, it appears that going to the gym may very well be the dumbest thing you can do.

I can honestly say that if you are serious about getting results, both inside and outside of your workouts, your best move is to avoid the gym and build your own portable home gym or to join a fitness boot camp with a proven track record of unmatched results.

Break the chains of the gym and get out of your comfort zone to get the results you want!

Get after it!

Mike

PS- Be sure to post below some of the things you hate about the gym so we can share our fitness frustrations!

Toilets, Coffins, and Ambulances...Oh My!!

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