Sneaky Trick #1

I hope You are  ready for this, people don’t realize that what they drink is one of the most important steps in losing weight.

In fact, most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.

Water is your best friend.

70% of your body weight is nothing but water.

This is also why water plays an important role in weight control. So

TRICK #1 drink water.

Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system.

But a study from Germany revealed that water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours.

Have a large glass of water when you wake up in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!

Crazy Trick  #2

The “vacuum” trick.

Next time you’re lying in bed or first thing in the morning, exhale while pulling in your abdominal muscles like you’re trying to suck your belly button all the way to the back of your spine.

Hold it and contract for a 10-second count and then release.

Take a 5 second breather and then repeat this procedure another 3 more times.

This’ll wrap up those core abdominal muscles nice and tight like you’re strapping on a girdle and train your muscles to give you a slimmer waist.

In fact, it’s not unheard of to lose at least an inch from your waist in 30 days or less. This is another great trick you can start using right away.

Small Trick #3

We all know that a single calorie counts, especially when you are trying to maintain a calorie intake of less than 2000 a day.

This little trick may not seem like it would have a huge effect but if you do the math it really adds up. And over time will help you create a flatter stomach.

Next your tempted to get a  tasty pepperoni pizza get ready to blot it.

Blot??? Use a paper napkin to blot a teaspoon of fat off a pizza slice.

At a slice a week, that’s more than a whole cup of fat you won’t eat this year.

Sneaky Trick #4

Replace fruit juice with fruit.

Fruit juice isn’t as healthy as most people think it is.

Juice actually has a lot of sugar in it and I do mean a lot.

If you are craving a glass of juice, drink fresh fruit juice out of a juicer or better yet, just eat the same kind of fruit instead.

Like orange juice?

You’ll find a fresh orange even more satisfying believe it or not.

Plus, fresh fruit provides your body with much needed fiber as well as better assimilation of vitamins and minerals. To really get the benefits of your fruit try to always eat it before any other food not after.

Best Trick #5

Oklahoma City Fit Body Boot Camp is proud to announce our newest addition to boot camp…

“The Situation”

Ok … Ok… Not “The Situation” from Jersey Shore (sorry ladies) but OKC FBBC new abdominal class “The  Situation” We will be starting it this coming week. It will be high intensity work focused around your core and abdomen. The class will be held Thursday for the 5:30am class and Thursday for the 5:30pm class. You asked for it now it’s here.

Thanks Boot Campers and remember to spread the word to your friends and family.

Trainer B.

Just about once a week I will have someone ask me have you heard of this new diet or this weight reduction pill…Between the Atkins Diet, the high-carbohydrate diet, Cabbage Soup Diet, Jenny Craig, South Beach Diet, and the 7 Day Diet. We have all known someone who swore by one on which they just had recent success-and then, usually, the weight returns and they are dismayed. In the end, there’s really only one diet that works-eat less and exercise more.

The absolute most critical step to take, is to make the commitment to lose weight and write your goals on paper.  Once you do, you must work with your health care professional to develop a diet plan that you can realistically live with and follow-one that is also effective and practical.

THE LOW-FAT DIETS

For the last 25 years, Americans have been obsessed with the low-fat bandwagon. In order to lose weight and cut a few inches from our waist, we were instructed by the medical establishment-starting with the surgeon general to cut the fat out of our diets. That obviously didn’t work, as obesity and diabetes continued to rise to epidemic proportions in the United States. The whole idea of “FAT IS BAD” was very short-sighted. It failed to take into account that our bodies require healthy fats to function normally. Moreover, people have to eat something, and so they switched from high-fat foods to low-fat products packed with white flour, sugar and calories…and people continued to gain weight. Calories do matter, and people have seem to lose sight of this.

THE LOW-CARB DIETS

Low-carbohydrate diets, from Atkins to South Beach, at one time were the big dogs of diets. These popular plans allow fats and proteins, while severely limiting carbohydrates- pasta, white rice, white bread and sugar. In controlled studies, low-carb diets don’t fare any better than other diet plans. In the long run, there is no difference in weight loss. The key reason any diet works is that, when followed correctly, you consume fewer calories. Duhhh!!!!

Each of these approaches make  a little bit of sense. It is good to limit your intake of the saturated fats in meat and dairy products, the trans fats in processed and fast foods, and refined carbohydrates in white flour and sugar. All of these contribute to high rates of heart disease, obesity and diabetes.

But don’t throw out the baby with the bathwater-there are also plenty of healthy fats (in salmon, tuna, olive oil, sesame seeds, etc.) and healthy carbs (in vegetables and whole grains). The key to any successful weight-loss plan is to eat a variety of whole foods and expend more calories than you take in. But how can you do this? Simple- Eat less and exercise more!

TAKE SMALL STEPS

It is very difficult for people to change their lifestyles, so start out by taking tiny steps. Crawl Before You Walk….limit your food before cutting it completely out.

Here are some other simple  strategies to help you succeed…

Cook for yourself, and incorporate more nutrient-rich whole foods into your diet. Fast foods and processed products are packed with trans (bad) fats, empty carbohydrates and calories. Don’t have time? Make double or triple batches when you cook, then freeze them. When it’s mealtime, simply thaw and heat.

Eat more vegetables Not only are veggies packed with vitamins and minerals that benefit your overall health, they also fill you up so you are not as tempted to reach out for the troublesome foods.

Pay very close attention to portion size when you go out to eat. Most restaurant meals are far larger than necessary. Leave something on your plate, or take a some of it home.

Keep sweets and junk food out of the house. Spare yourself the temptation of eating them by not buying them in the first place. If your like my lovely wife who will put up a fight to get a bag of M&M’s then agree to purchase items like this on a Bi-Weekly basis.

If you’ve been inactive, keep in mind that even a modest amount of exercise- such as walking for 20 or 30 minutes three or four times a week-is beneficial. As time goes on, you can gradually build up to 45 minutes and then 60 minute walks. At a minimum, take the steps instead of the elevator…park at the far end of the parking lot instead of the first spot. Every extra step is extra calories expended.

Get your family and friends on board. For dinner serve the whole family a meal based on vegetables, whole grains, and small amounts of lean protein (fish,chicken,turkey).

Try to buddy up with a friend and take a brisk walk around the park or neighborhood.

Ultimately, losing weight is not a function of fad diets, crash diets or the diet du jour. Sustained weight loss requires a commitment to a complete lifestyle change. If you start out by taking small steps, you’ll eventually get there-and stay there.

If you enjoyed this post as much as I enjoyed bringing it you remember to hit the facebook Like button and spread the word.

Trainer B.

Here is a little extra motivation, I can’t get enough of this video. I have been watching this video everyday since I first saw it.

Please Save this for whenever you need a little motivation

I hope you enjoyed this post and if you haven’t checked us out on facebook yet click on the icon to the right.

If you would like more info on Oklahoma City’s greatest Weight Loss Boot Camp Click Here.

The new year has come and gone once again “the new year resolution people”  who were gung ho about going to the gym and getting in shape have started to fall off the band wagon.

We already know 95% Fail because of lack of accountability.

“The Boiling Frog Effect” is another reason that the 95% quite after only a few weeks.

As your personal trainer it is my responsibility to educate you for long term success.

If you’ve ever yo-yo’d on a diet or tried to start an exercise program, but couldn’t stick to it, this one is for you.

The following single bit of information has been a “life changer” for many who used to struggle.

It all boils down to …

“The Boiling Frog Phenomenon”

It’s a psychological effect that dates back to research conducted at Johns Hopkins University back in 1882.

Here’s how it works.

Imagine you want to cook a frog …

If you throw a frog into a pot of boiling water, it will jump out.

But if you place a frog into a pot of lukewarm water and slowly turn up the heat, it will stay happily inside the pot … and before the frog realizes what is happening … you have frog soup.

The human nervous system works much the same way.

If you try to introduce a radical change in your life, your system fights back – much like the frog jumping out of the pot of boiling water.

To create lasting change – you simply have to slowly turn up the heat …

Over time, these tiny changes are almost imperceptible to your nervous system, but over time they add up to HUGE transformations.

This is similar to the Japanese concept of “kaizen” whereby one makes small constant improvements that eventually add up and make a radical difference.

Want to see how it works?

Let’s say you want to lose 10 pounds.

Knowing the Boiling Frog technique, you know that making a sudden, dramatic change in your diet and exercise habits won’t likely stick.

It’s too much of a shock to the system.

A smarter way to go is make a more gradual change like this:

Week 1 – Stop drinking canned sodas. Instead drink water.

That’s it! Don’t do anything else. Just that one change.

Then …

Week 2 – Take long brisk walks every other day

And so on …

At the end of a year you’ll have a whole new set of habits and you’ll be a totally different person.

And you know what?

It will stick!

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Always having a Blast doing these Blogs for you!!

Trainer B.

If you have ever attended one of the fat burning Fit Body Boot Camp workouts, you are more than familiar with the B-Word and probably get goose bumps when you hear those two syllables come out of my mouth – Burr….peeee…

But, the reason why I recommend and prescribe this exercise in my workouts and personally love them is because the body movement is integrative and totally effective in terms of improved motor skills, increased metabolism and body sculpting.

By far, the Burpee is considered the “most challenging body weight exercise.” The reason is because there is nothing “isolation” about it, as with a squat or sit-up. In order to perform this particular exercise, your individual muscles become a “team” performing squats, push ups, planks and interconnect with one another thus requiring you to work more body parts simultaneously leading to faster fatigue but quicker fat shedding and results! So, just before you sigh and label your fitness coach as a “manic depressive/masochistic” who takes his personal issues out on you, consider the benefits your body is reaping:

Tighter stomach
Firm butt
Stronger shoulders and upper body
Defined calves
Better back posture
Fitter looking arms
Increased agility and physical performance
A symmetrical and sexier physique
Greater endurance and much, much more…

The Origin of the Burpee

The exercise may have been originated by a man named Lieutenant Thomas Burpee who lived from 1757-1839. He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate “Burpee” fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise was also been used by the troops as a way to stay warm during the winters in wartime New England.

Enough said, let us get to business!

After you have mastered the Burpee, here is a routine you can do at the gym or in the comfort of your own home that adds a little variation to the exercise. It requires, very little equipment. In fact, all you need is a dumbbell or kettle bell, medicine ball or some sort of resistant weight such as a telephone book. ARE YOU READY FOR THIS QUICK ROUTINE?: