I'm not losing weight at boot camp!

I always hear people say that muscle weighs more than fat. MUSCLE DOES NOT WEIGH MORE THAN FAT! A pound of feathers is the same weight as a pound of steel. The difference is that a pound of steel will fit in your hand. A pound of feathers may use up a garbage bag or something. It's the same thing with muscle. Muscle is much more lean and dense compared to fat. Look at the picture below and think about it. If you are a female who is weighing themselves every single day....STOP IT! Eat right, work hard during workouts and start paying attention to how your clothes begin to fit. Eventually you will start to lose weight...but it takes TIME! It is very common for people to either gain weight or stay the same weight during the first two weeks of a new workout program. You are replacing your fat with muscle...therefore you might be the same weight, however, you might lose an inch or so in other areas. Stay patient and put the scale away!

How are you training your body?

You ever go to the gym and see the same people doing the same exercises on the same days? If you are one of these people, I apologize in advance. Just kidding, I'm not sorry.

Your body is not a one dimensional object so why are you training it like that? Some are probably discouraged because they are not seeing the results as fast or as great as they had hoped for. The body adapts to the same things very quickly. Doing the same bicep workouts with the same weight & reps every Monday at 730pm at Gold's Gym is the quickest way to start getting discouraged from not seeing results. Do you know what the definition of insanity is? SHOOT! I forgot, Monday's are chest days...

So switch your workouts up and shock your body on a continuous basis. When your body has figured out your routine, you're wasting your time and the limited space in the gym.Get creative.

You want to get huge? Intake MASSIVE amounts of calories. How can you get huge if you're not eating? That's right you can't. You want to get strong? Lift the heaviest amount of weight possible in every workout. When I say heaviest, I mean weight that you can still control with proper/perfect form. A good workout partner who will push you is imperative. Not only for motivation but for a spot. You may need them to help out on your last 1-2 reps of your sets. Not a lot, but just a little bit.

I could have easily done regular push-ups here but that would have been boring. Instead, I chose decline push-ups with my feet propped up on another machine while balancing my body on one of those half yoga ball things flipped over...with 25 lbs pounds on my back. It's a killer. Be creative.

Recent Success Story with Matt Anderson

I have to give a huge shout out to one of my good friends and clients Matt Anderson. This is one of the hardest working individuals I have ever trained and his results reflect dedication and hard work. Change is possible for anyone and don't let anyone tell you differently. Matt has lost a grand total of 42 lbs in just over a month. We have more work to do from here but he is off to a phenomenal start...obviously.

"When you want to be successful as bad as you want to breathe, then you'll be successful."

Common misconception about getting abs!

Most of my female clients ask to do ab exercises at least everyday. What most don't realize is that just about every exercise that we do in my boot camp involves strengthening the core in some way shape or form. But that's never enough! Most people feel like that if they don't strictly do ab exercises that they are not getting a good ab workout and will never have a 6 pack! But what about the fat covering the abs? Shouldn't we try to and get rid of that first?

Here's the deal, doing ab exercises are great yes, but if you don't get rid of the layer of fat COVERING the abs then what are you really accomplishing? Not a lot. If your goal is to tone up or lose weight then your best bet for toning up or getting shredded is to run (I like sprints) and incorporate a unique series of High Intensity Interval Training (HIIT). These type of workout routines are designed to burn massive amounts of calories and are guaranteed to get you shredded. Of course, incorporate abs exercises several times a week but if you're trying to tone up your abdominal area right before spring break, ask your trainer if you can do more sprints or burpees...not if you can do more crunches. I always say this to my clients when the above scenario takes place: Have you ever seen an overweight sprinter or runner? Have you ever seen one that was not shredded out of their mind? Seems that running is pretty effective.

But WAIT! I haven't even touched on the absolute most important aspect of getting shredded...it's called your DIET! A bad diet and the ability to be shredded CANNOT co-exist. It just cant. Not today, not tomorrow, not next week. When you start a workout regimen, take responsibility and change your diet. If you don't you'll just find that you're spinning your wheels! For starters, no sodas, no fried food, no sugar, NO ALCOHOL and drink a ton of water daily. I like to say at least half of your body weight in ounces. Do this and you will be off to a great start. Grilled chicken is great source of protein & fish is the best source of protein for muscle building.

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