Tip of the Week

Drink A Protein Shake and Lose More Fat

Do you currently have a protein shake after your workout?

You should, research has shown that drinking a protein shake immediately after your workout will increase the amount of body fat you lose.

Here's the study:

Ann Nutr Metab. 2000

Two groups were compared over a 12 weeks period to see which group would lose the most fat.

Group 1 was a diet only group. Group 2 was a diet, strength training, and protein shake after exercise group.

Group 1 lost 5.5 pounds of body fat with no gains in muscle. Not Bad.

Group 2 lost 15.4 pounds of body fat and gain 8.8 pounds of fat. That's 10 pounds more than Group 1! And they gained muscle tissue which will increase their metabolism and promote future fat loss.

So do you still think you don't need a protein shake? The research states otherwise.

Live Fit,

Josh

www.Defined-Fitness.com

P.S. Only four days left to register for the 10-Day Fat Loss Fast Track. If you're up for the challenge of losing 5 pounds in 10 days this is for you! Register by calling 724-698-7897.

Have You Been Slacking Off?

Have you been slacking off? Missing workouts? Eating too much junk food? Or, have you been thinking about losing some weight, but keep putting it off?

If this is you, the Fat Loss Fast Track is for you!!

Get on track with our 10-Day Fat Loss Fast Track Program. This rapid weight loss program is designed to help you drop 5 pounds over a 10-Day period using the same techniques that both cover models use when getting ready for a photo shoot and athletes use to make weight prior to competition.

The program will consist of: 1) weight loss nutrition education, 2)nutrition guidelines for the 10-days, and 3) 10-days of workouts.

Their will be 6 group workouts with all of the participants along with 15-20 minutes of nutrition education at the end. Along with the 6 group workouts you will be responsible for doing 4 workouts on your own, which will be given to you.

The 10-Day Fat Loss Fast Track begins August 31, 2009 at 7 p.m. and is $49 for members and $99 for nonmembers.

Reserve your spot today by calling 724-698-7897, there are only 8 spots left.

Quick Update

Just wanted to let everyone know that on Saturday August 29th at 7 p.m. we will be having a going away party at Lanigan's for Courtney. This is her last weekend working for us. She is leaving for college at Cal U.

So feel free to join us on Saturday night to say good-bye to Courtney. And don't say anything to her about it, it's a surprise.

Josh

Tip of the Week

The Fat Loss Hierarchy

The Goal: Lose 10 Pounds of Body Fat in 4 Weeks

If this was your goal you'd start with some light walking, maybe 30 minutes each evening, and slowly increase that to a jog for 40-60 minutes and in 4 Weeks you'll be down 10 pounds, Right? WRONG!

Most likely you'll lose a pound or two and see very little difference in how your clothes fit. So what went wrong?

Well, first we need to understand the Fat Loss Hierarchy and that will explain why daily walking/jogging alone never works for fat loss.

Fat Loss Hierarchy

1. Nutrition - this is the most important part of any fat loss program. Without a proper nutrition program it is hard to see any fat loss from exercise.

2. See #1 - yeah it's that important

3. Activities that burn calories, maintain and promote muscle growth, and increase metabolism- these activities are strength training and should make up the majority of your exercise routine, or 3-4 hours of exercise each week.

4. Activities that burn calories and increase metabolism - this in where interval training comes in along other metabolic conditioning types of exercise. This type of exercise should be done for up to 2 hours per week and only be used after you've done 3-4 hours of strength training.

5. Activities that burn calories - walking, jogging, running, elliptical, etc. These activities should only been down after you've done 3-4 hours of strength training and another 2 hours of interval training. At this point this is all your body is able to do without breaking itself down.

As you can see cardio (walking/running) is fine to include in your fat loss program if you have more than 6 hours per week to dedicate to exercise, but lets be realistic in today's world no one has that much time, must of us only have about 3-4 hours each week.

So, with that in mind we need to focus on eating right and following a strength training program to get optimal fat loss results.

Ready to get on the Fat Loss Fast Track?

Register for our 10-Day Fat Loss Fast Track Program beginning August 31st at 7 p.m. by calling 724-698-7897. Members can join for $49 dollars, Non-members can join for $99.

Live Fit,

Josh

Tip of The Week

8 Proven Fat Loss Guidelines

Have you been trying to lose weight, but not seeing much success? Have you been thinking about losing 10 pounds and ready to start?

Then, incorporate the following 8 strategies that have been proven to fast track your fat loss progress.

#1: Increase Meal Frequency - this will help by providing a steady stream of energy coming into to your body, triggering your body to release fat rather than store it.

#2: Consistent Meal Frequency - eating at the same times each day will program your body to know when food will be coming in and prevent your body from switching to the fat storage starvation mode.

#3: Eat A BIG Breakfast - starting your day off with a large meal (around 600 calories) will jump start your metabolism for the day and keep it running high all day.

#4: Decrease Carbohydrates - eating carbohydrates triggers insulin release, which promotes fat storage. By eating a diet high in carbohydrates you allow insulin to be released all day that supports fat gain.

#5: Increase H2O - drink more what. Water is a key ingredient for fat loss to occur in your body. If you are in a dehydrated state it is IMPOSSIBLE for your body to lose fat.

#6: Interval Training - steady-state aerobic activity (e.g. walking, jogging, and aerobics classes) has been shown to be less effective than interval training when the goal is fat loss.

#7: Resistance Training - muscle tissue increases metabolism by requiring more energy to maintain than fat. Therefore, increase and maintain your muscle tissue and you will burn more calories all day long.

#8: Targeted Supplementation - post-workouts shakes will help t build fat burning muscle tissue. Fish oil has also been shown to accelerate fat loss when consumed in the right amounts.

Ready to get on the Fat Loss Fast Track? 

Register for our 10-Day Fat Loss Fast Track Program beginning August 31st at 7 p.m. by calling 724-698-7897. Members can join for $49 dollars, Non-members can join for $99. 

Live Fit,

Josh

Tip of the Week

Set Goals.

Goals are the road map for success. They provide you with a focus and defined outcome. But, they must be set properly. Here are six steps for goal setting from the book "Think & Grow Rich", which is a great book for anyone who is looking to be successful in anything.

Step 1: Fix in your mind the exact desired goal. It is not sufficient to say "I want to lose weight." Be definite in the amount.

Step 2: Determine exactly what your intend to give in return for the goal you desire. There is no such reality as "something for nothing."

Step 3: Establish a definite date when you intend to achieve your desired goal.

Step 4: Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.

Step 5: Write out a clear, concise statement of the goal you intend to achieve, name the date when it will be achieved, state what you will give in return for the goal, and describe clearly the plan through which you intend to achieve it.

Step 6: Read your written statement aloud, twice daily, once in the morning when you wake up and once just before you go to bed. As you read - see and feel and believe yourself as already having achieved your goal.

Take some time this week to think about what you want to achieve and then set a goal using the above steps. By not setting goals you are just wandering in the dark.

Live Fit,

Josh