I believe that the best fitness / fatloss coaches lead by example. At the age of 44 years old my body does not want to be lean and muscular. When I peak my condition, I learn a lot about how to help you peak yours. So, every month I will let you know how I am doing.
Thoughts That You Think:
Most of us are really stressed. The stress is limiting our abilities to be fit and healthy. And it is killing some of us. Most of us are running around like chickens with our heads cut off. With the turbulent world and the fast paced-ness of todays society a lot of us are not able sleep well and have real energy. Exercise can definitely be a vital tool for anyone and everyone at coping with all the new kinds of stress we are facing.
Deep Breathing can be a way to slow down and release some anxiety and nervousness. By doing so we can focus more on our fitness program and start to become fit and healthy.
Try This:
5 Seconds – Blow all of your air out as you pull your navel in.
5 Seconds – Take as much air in as you can as you push your navel out.
8 Seconds – Hold your breathe and focus on not thinking of anything. I like to listen to and feel my heart beat.
8 Seconds – Blow all of your air out
Try this 2-3 times and see how you feel. I bet you will feel great. I do.
Tip: As you are breathing in and out, clear all thoughts out of your mind and simply listen to the sound the air is making going in and out .
Breath in your nostrils and out your mouth.
Exercise You Get:
Slow down how fast you lift and lower the weight. More gains are made when you lower (negative) the weight than when you lift (positive).
Try a 3-1-3-1 second contraction. Put the mind in the muscle and really work on squeezing the target area.
Make a light weight feel heavy by going slow and improving your mind muscle connection.
You should try to get to failure around 15 reps on the first set and 12 reps on the second. That’s it, just 2 or 3 sets at most.
Fat Burning Finisher ;
Medball Squat / Push
Do 20 Reps of the first set with feet wide and toes pointed out.
Rest 60-90 Seconds and do 15 Reps with the feet staggered (back toe only about 6 inches from heel). Think of it as a one legged squat using the front leg.
Remember on this and all plyometric exercises to get the buns nice and deep at the bottom of the movement. And land soft and deep on the heels.
Use this or any of my past “FatBurning Finishers” in the last 1/4 of your traditional body building type work out. With these “FatBurning Finishers” you do not ever have to do traditional slow, boring cardio again.
To Your Success,
Your Healthy Lifestyle Coach,
Darin Steen
PS — If you want to be one of the 50 that are working 1 on 1 with Darin from any where in the world; And if you want to “Work Out Less and See More Results” then click ====>>>> Fatloss Inner Circle
Each Month You will have the ability to hang with me and 50 other individuals that will put positive pressure on you to make better choices.
If you want to Work Out Less, and See More Results then you must have a simple plan for:
The Thoughts That You Think
The Foods That You Eat
The Exercise (cardio and resistance training) That You Get
In this Video, I cover:
Foods That You Eat:
You must eat small amounts of protein every 3-4 hours. Or else you will go catabolic if you are training intensely with weights (which I am sure most of you are).
For this reason it is important for your to make sure that you eat a small dinner with protein and non-starchy carbs @ 6:00 p.m.’ ish and then eat a small protein snack before bed. Preferably a whole food source that is absorbed nice and slow. That way you will get a steady release of amino acids in your blood stream for up to 2-3 three hours after you go to sleep.
Following this tip will allow you to wake up the next morning in a anabolic (muscle building) state.
Exercise That You Get
Try this standing Side Crunch / Arnold Press exercise as either a muscle builder or ad a plyo-metric jump to turn it into a Fat Burning Finisher Exercise.
You Do Have The Power To Change!!
Build A Better Body, Build A Better Life!!
Please comment below to ask us any questions or to let us know how you are doing on your weight loss challenge.
Click hereDigital Fatloss System To Lose Fat and Gain Muscle With Me Any Where In The World by using my On-line Program. The System is 311 pages and it will be sent to you within minutes. It give you a perfect, individualized plan on exercise (weights and cardio), food, goal setting, and positive thinking all for a one time fee of $47.
To Your Success,
Your Healthy Lifestyle Coach,
Darin Steen
PS — If you want to be one of the 50 that are working 1 on 1 with Darin from any where in the world; And if you want to “Work Out Less and See More Results” then click ====>>>> Fatloss Inner Circle
Each Month You will have the ability to hang with me and 50 other individuals that will put positive pressure on you to make better choices.
How did you do this week? I stayed the same on my scale weight. But with the challenges of the Holiday I am going to look at it a success. Let’s get right back into the swing of things and start doing what we know we need to do.
#2
Thoughts That We Think
Visualize and say what you want out loud right before bed every night. It is like auto suggestion or self hypnosis. You will get what you focus on!
#3
Foods that we Eat
You will reach your fat loss and muscle building goals faster if you eat smaller amounts of protein in small meals throughout the day.
More protein in one setting does not mean more muscle.
If you are working out you need more protein than people who are not working out.
Average amount of protein in each meal should be:
If you weigh 150 lbs. or less 15 -25 grams per meal
If you weigh 150 lbs. to 175 lbs. 25 – 35 grams per meal
If you weigh 180 lbs. and up 40-50 grams per meal
These are only approximations and you should listen to your hunger level to adjust amounts up or down. If you are eating every 3 hours and you are very hungry when meal time comes around, try uping the amount of protein.
#4
Fat Burner Finisher
Try these jumping exercises at the end of your work out or on their own.
Please comment below to ask us any questions or to let us know how you are doing on your weight loss challenge.
I hope you enjoyed the fitness and nutrition tips in the video. Remember, you can socialize and celebrate with your friends and family and still make healthy lifestyle choices. One key is everything in moderation. Use at least 2 of these tips tomorrow and you will be feeling great.
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#1 Click here; Inner Circle Coaching if you want me to work with you one one one. I will design your program and answer all your questions. Each and every month, I will hold you accountable. Inner Circle members always reach their goals.
#2 Join me in the “Losing The Weight” challenge for the next month. Over the last month with all of the social events, graduations, picnics, and cook outs I have gained 5 lbs. I want you to join me in getting it off. Each of the next 4 weeks I am going to send to you (for free) the “Fat Burning Finisher” exercise of the week. Simply do it after your work outs and it will help you burn the fat off.
#3 Try the 3 minute push up challenge. I bet you will fall in love with it just like I and my clients did. Try it a couple times per week. How many can you do? How much can you improve?
Leave your comments below; How many push-ups can you do (I did 91) in 3 minutes? How much can you improve in a month? How many pounds do you want to lose in the next month?
Your Healthy Lifestyle Coach,
Darin Steen
PS — If you want to be one of the 100 that are working out less and seeing more results then click ====>>>> Fatloss Inner Circle
Each Month You will have the ability to hang with me and 99 other individuals that will put positive pressure on you to make better choices.
1.) Squat Jumps (As many as you can do in 1 minute)
Deep Squat (Hold at bottom for 90 sec. for active rest
2.) Flying Romans (As many as you can in 1 minute)
Front Lunge Twist ( Active Rest for 90 seconds)
3.) Burpee (Complete as many as you can in 1 minute)
Side Lunge Reach (active rest for 90 seconds)
Compete exercise 1-3 first then do the second set of each exercise. That’s it, 15 minutes and you are done with the whole thing.
Trust me when I tell you there is magic in short, simple, but yet effective. I just had a client win “The Client of The Month” contest in my private studio with a simple yet effective Interval Cardio Session similar to this one.
I dare you to try this routine twice per week, first thing in the morning.
Talk soon,
Your Healthy Lifestyle Coach,
Darin Steen
PS — If you want to be one of the 100 that are working out less and seeing more results then click ====>>>> Fatloss Inner Circle
Each Month You will have the ability to hang with me and 99 other individuals that will put positive pressure on you to make better choices.
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To Your Success,
Your Healthy Lifestyle Coach,
Darin Steen
PS — If you want to be one of the 100 that are working out less and seeing more results then click ====>> Fatloss Inner Circle
Join me this coming Thursday for my first ever “Free” tele-seminar. You can join me on your computer or on a telephone line. Click below now for the information:
During the live event I am going to give you 3 of the most powerful muscle building fat burning tools that I have developed working with my clients in my private studio.
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Try this Kettle Bell Burpee exercise. Do a couple sets of these near the end of your chest work out and I promise that you will boost your metabolism.
Kettle bells are ideal for this exercise. But if you do not have two of them, you can try to use dumbbells in place of them.
Stay on the look out for my upcoming “Exercise of The Week” blog post because I am going to announce next week how you can get me to work with your program on-line one on one.
Leave some comments below if you are interested in this offer. I will personally work with you to help you get you your best body and best life!
To view over "100 Client Success Stories" of personal & on-line clients that radically changed their waistline, lifestyle, & life with Darin's "FatLoss LifeStyle" 12 Week Body Transformation System click www.BestPersonalTrainerOnEarth.com.
Date: 12/01/09
