The Last 10 lbs

I wish I had a nickel every time I was asked, "how do I get the last 10 lbs off?".  Because quite frankly, it's a difficult question to answer.  For people who are looking to drop fat, and have more than the last 10-15 lbs to lose,  it's rather simple.  But quite honestly, most of us make it complicated.... should I do carb cycling?, should I do calorie cycling?, should I do cardio on an empty stomach?, etc., etc.  For those people, you need to SIMPLIFY the process.  That's a different blog.  This blog is for those people looking to those last 5-15 lbs.  You know, those lbs that are just not willing to let go.  Our body wants to hang on to that last bit of fat and you have to fight like a UFC champion to get rid of it.  First, you have to understand:

You're in a  war against FAT. Go win.

• It's going to be hard
• It will take time and preparation... it takes a solid blue print, so plan, plan, plan
• You have to go in head first with the engines running (kinda imagine yourself as Braveheart just before battle... except don't wear that skirt and go commando... that's just gross.)
• It's about the dress or pant size and not about the actual lbs

That last point is important to understand.  I've seen it. I know other trainers that have seen it.  You may not drop a single pound, but you could drop a size down.  So right now, get it out of your head that it's all about the lbs.

Now that is out of the way, let's get started.  Sometimes, it takes extreme measures to get rid of that last little bit of fat. So below you'll see... EXTREME measures.  Insert legal jargon here -----> Consult with your physician before any nutrition or exercise program.  Exercise at your own risk...  Blah, blah, blah.  Good.  We're going to have carb cycling and calorie cycling because it might make sense at this point.   You can keep up with your ratios and calories at www.fitday.com. I told you it would take preparation.  Remember, use whole, natural, unprocessed foods.  With that being said, here is one way to approach your last 10 lbs of fat loss. I have more ways of getting it done, but this is one of them. After all, I can't let go of all my best kept secrets, can I?  :)  Good luck, and let me know of your success.

Day 1 Calories = Goal body weight in lbs X 8.  For example, if your goal weight is 150, than you would take 150 x 8, which equals 1,200 calories.  No matter what the calculation comes out for you, don't drop below 1,000 cals.  Aim for 1g of protein per lb of goal weight through the day.  This little "protein rule of thumb" goes for every day.  Today, you're going low carb.  Get your carbs through non-starchy vegetables... that's it.

Day 1 workout - total body workout keeping the reps between 8-12.  Do a "finisher" at the end of your workout to burn more fat, like 5-10 sets of 8-12 burpees, with 60 secs of rest between sets.  Later that day, if you have the opportunity to move, do it.  Take a dog for a walk, play some tennis, etc., etc.... just stay active if possible

Days 2 and 3 Calories = Goal body weight in lbs x 9... Again, low carb

Your # 1 weapon of choice - whole, natural unprocessed foods

Day 2 Workout - Hill sprints ... find a hill that you can run up 25-40 yards.  Do 8-12 sprints with 60 secs of rest between sprints.  Then follow that up with high intensity aerobic activity for 15 minutes.

Day 3 Workout - total body workout keeping the reps between 6-10.  End your workout with a "finisher" like jump rope intervals for 10 minutes.  Later that day, if you can, stay active.

Days 4 and 5 Calories = Goal body weight in lbs x 10.  Start taking in some carbs.... 3-4 servings of fruit through the day, but have most of the carbs around your workout (before and after)

Day 4 Workout - calisthenics ... think PE Class.  Do 20 minutes of jumping jacks, push-ups, lunges, body squats, etc., etc.  Keep the rest periods short (30-60 secs).  Follow that up with 10-15 minutes of high intensity aerobic work.

Day 5 Workout - total body workout keeping the reps between 5-8.  Use a "finisher" at the end of the workout like mountain climbers (30 secs on, 30 secs off) for 5 minutes, followed by 5 sets of dumbbell/kettle bell swings. On this day only, you can have a starch right after a workout along with fruit. 

Hill Sprints... fine weapon for fat loss

Day 6 Calories = Goal body weight in lbs x 9... we're going low-carb again, just like day 1.

Day 6 workout - Same as Day 2

Day 7 - No workout, and don't worry about counting calories. Enjoy your rest. Today, you get your reward meal (pizza, wings, cake, etc., etc.).  Other than that meal, stick with whole, unprocessed foods (including many fruits and vegetables).  Eat until satisfied, but no more.  Again, don't worry about counting calories.  It's like hitting the "reset" button.  You can even bring in a little bit of natural, unprocessed starches (Ezekiel bread, Quinoa, etc., etc.)

Simply do the above cycle for 4 weeks.  Still not there?  Go back to an easier routine/nutrition program for 2 weeks before trying it again for another 4 weeks.  Also note if you find yourself having a hard time recovering between workouts, you can increase your carbs a little bit after your workouts.  It's all about trial and error.

Good luck!  I broke a sweat just reading this.  Awesome.

To your success,
Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

6 Ways to Improve Your Workouts

Hey guys and gals!  I hope everyone had a great weekend.  The
weather was outstanding to say the least.  It's about time, isn't
it?  Anyway, I have some workout tips as we enter cooler weather. I
hope you use these to improve your workouts.

Have a great week!

1. Change the tempo of your lifts.  For example, if you have been
lifting a weight for 2 seconds and lowering a weight for 1-2 seconds
,try something like this: Try explosively lifting a weight (but
under control!) and take about 4 seconds to lower the weight.

2. Try bodyweight exercises.  For example, if you have been doing
dumbbell squats, try using your own body weight for a 1-legged
squat.  If you see me around the gym, I'll show you how to do those.

3. Join a recreation league.  This could be pick-up basketball, tennis,

racket ball, etc., etc. You don't have to go to the gym 7 days a week to

stay active.

4.  Try supersets or circuits.  If you typically do a set of squats,
rest, than another set of squats, rest, etc., etc., try this
approach:  Do your first set of squats, then immediately the next
exercise in your program, and THEN rest.  You could also do this
in a circuit format... first exercise, second exercise, third
exercise, and then rest, etc., etc.

5. Try dumbbell swings in place of your "cardio".  At the end of
your workout, try doing dumbbell swings for 30 seconds, and then
rest for 30 seconds.  Do this for 10 minutes as your "interval"
workout. Again, if you see me at the gym, I'll be happy to show you

those.

6. Try a pre-exhaust set.  What is that?  Who cares.  It just sounds
cool!   I'm kidding.  Do a set of push-ups (2 reps short of failure)
followed by a set of the dumbbell chest press.  That is an example
of a pre-exhaust set.  Good times.

This blog post, in it's entirety, was inspired by 3 people I have
seen in the last several days that had a look of, "Oh my gosh I'm
bored".  I certainly hope this helps :)

To your success,

Mike Whitfield, CFT, CFNC

Dismiss the Excuses

"I'm too old." "I'm too young".  "It's too late to get started".  "I don't have time".  I've heard them all.  They are called "excuses". This is what I call a "tough love" post.  It's time to put away the excuses and instead, find solutions.  I've worked with many clients from different backgrounds.  I once trained a 75-year old man about 3 years ago.  Do you know what his words were to me?  He said, "I figured it ain't too late to get healthy".  I also have a client in her sixties I've had for over 3 years that can do burpees, squat thrusts, DB swings, mountain climbers among other "good times" moves like it's a walk in the park. She sure didn't get there overnight.  She went through a journey. She stayed consistent. Now, she's addicted to working out and she loves to run or walk on her days off.

The time excuse is a popular one, too.  It doesn't take 2 hours a day 6 days a week to see a change.  If your diet is clean, you can get results in as little as 2-3 days a week for about 45 minutes.  I've done it. I've seen clients do it.  I've seen other people do it.  2 episodes of a sit-com = 60 minutes.  You can do this.  Use big, compund movements, using supersets or circuits. That means you may have to put away "mirror" exercises like the bicep curls until you get more time.

A big problem with excuses is that we try to completely avoid them instead of facing them head-on with solutions.  What is it that is holding you back?  Is it time?  What is something that takes up the time to put in a workout that you are willing to sacrifice?  Yes, your fitness goals will take sacrfice.

I'll give you an example.  I love football. (I know, who doesn't??)  But my problem is that I love to eat when I watch football.  It's something that I did when I was a big boy.

Too much football food!

Well, to this day, I still enjoy football food. So, what is my strategy?  I've taken out my ability to "munch" too much by actually preparing my meals for the week during the second game. Don't get me wrong.  I still indulge in my beloved chips but not like I used to.  I used to eat 2-3 bags in 1 day.  Now, I treat myself during the Carolina Panthers losing game.  But the second game is all about preparation and busting through what would hold me back on my fitness goals.  I came up with a solution to work through my obstacles.  That is what it takes.

So, what is holding you back?  It's time to dismiss the excuses.

Confessions of a Trainer

First of all, I'd like to thank my family, friends and clients.  Because without them, I wouldn't be able to blog about this.  You can't blog about experiences if you don't have them.  I've "tested" methods with clients... some know that, some don't :) This list shows things I'm confessing and things I'm actually kinda proud of.  I'll let you decide which ones are which ...

1.  My programs now are better than my programs 3 months ago.  In 3 months, my programs will be better than they are now.  And quite honestly, I think that's the way it should be.

2. I underestimated the power of foam rollers.  I used to roll my eyes at them.  I now think it can be one of the best weapons for not only recovery, but for improving your workouts.  Sometimes, I look at my foam roller at home and I say, "why hello there my red cylinder friend.... make me feel better".

3. I used to underestimate a warm-up.  You know the drill.  Hop on the treadmill and walk for 5 minutes and then work out.  What a difference experience makes.  You want to kick some butt in your next workout?  Try a dynamic warm-up... (think old school jumping jacks, overhead squats, bird dogs, etc., etc.) Once you start your workout, you'll find yourself "in the zone". 

4. I haven't "prescribed" any variation of a crunch in like... FOREVER.  But when I first started years ago, I was obsessed with stability ball crunches.  Oops.  Straight up?  Planks are where it's at baby.  Crunches are extinct in my programs until further notice.

5. The bird dog exercise looks really stupid.  I'm just being honest.  But WOW... it's so worth doing it in your program.  Who cares what they look like.  I recommend them in a heart beat now, especially in your warm-up.

6. Don't worry about doing "cardio" on your off days... Please?  You'll feel you're bound to the treadmill, elliptical, bike, stairmaster, etc., etc.  Simply stay active on your off days.  Take your dog for a walk.  Play with your kids. Play some pick-up basketball.  Play some tennis.  Me?  I enjoy playing an intense game of hide-and-go-seek with my black lab, Charlotte.  Hey, whatever works.  Because if you're doing those things, then you're not on the couch watching reruns of "Friends" and eating junk.

7. I wear t-shirts and shorts to "work".  I've always been so infatuated with that.  I just think it rocks.

8.  I have learned that doing 2 solid sets is better than a mediocre 5 sets.

9. I used to be the naive trainer that said you had to do the low-carb, 6-8 meals a day to see results.  Ladies and gentlemen, that is not the case.  Have people lost weight doing a low-carb diet?  Of course.  But that is because it fit their lifestyle.  Find a sensible diet that works for you, not against you... and something you can stick with.  I have seen people lose weight with the Warrior Diet, going vegan, EatStopEat and my personal favorite... eat whole natural foods 90% of the time among others.  If I told you to eat salmon and cauliflower for the rest of your life and you hate salmon and cauliflower, then that diet won't work for you.  Oops, I rambled.

10.  I'm guilty of "prescribing" cardio early on.  I didn't know any better. I was new.  I haven't "prescribed" cardio now in years. Instead, I just encourage activity.  For fat loss, cardio is out the door and in with intervals, metabolic conditioning and body weight movements.  I compared programs and the programs with intervals kicked the pants off the programs with "cardio".  So, I retired my "cardio" prescriptions.

Your fat loss journey is about learning.  You try something and you put your heart and soul into it.  If it works, you stick with it.  If it doesn't work, you learn from it and  make adjustments.  You'll eventually get better and better at it.  Then you can share your ideas and inspiration with someone else.

To your success,
Mike Whitfield

PLEASE STOP.

As in please stop the madness.  I'm writing this as I sip on some caffeine and getting prepared to do some Burpee/Pullup combos, Incline DB Chest Presses, DB Swings, and other fine moves.  Then I'm going to have a protein shake with some fruit and throw up.  Can I interest you in some awesomeness?  Just kidding. Anyway, there are things all over the place that are making me say, "please stop". I am going to vent them with who else?, the world.

1.  The Shake Weight.  Nuff said.


2.  The Shake Weight.  Nuff said. (I typed that again on purpose.  That's how much it gets on my nerves).


3. These so-called "cutting edge" exercises.  "It's crazy!  You hold this weight bar above your head with your left hand while doing bicep curls with the other hand while standing on a Bosu ball and you'll like... get an amazing core and stuff!".  If that's true, than you can call me "Beatrice, the trainer" for a month.

4.  I would love to have just $.01 every time I heard "chest" when I ask a guy at the gym, "what does your workout look like today?".  I would be somewhere in the Dominican Republic sipping on some fruity frozen drink eating fresh fruit and calling the hostess that brings it over, "Cookie".  Not because her name is Cookie, but because I would have enough money to pay her to allow me to call her "Cookie".  Work your back.  Work your legs.  Work something different for once.

5.  Infomercials...  Get rich overnight.  Get fit overnight.  Get sexy overnight.  It doesn't happen people.  I've been trying to bring sexy back since high school and I'm not even close. 

6.  Facebook.... I'm going to  ask your cow, "what did the 5 fingers say to the face?" and then slap your cow in the face in Farmville.  That's right.  I'll do something similar in Mafia Wars, too.  Now invite me to join.

7.  Lady Gaga.  OK, really.  I think I'll just make a bunch of noises in the shower and see if I can make a record.  Are you kidding me??  Ra, ra, romp boo bah... OVER... OVER ... AND OVER again?  This is called music?  Please explain why.

8.  These youngsters (ohhh crap.  Does this mean I'm old since I said that??  Ugh... I'll save that for a different blog post) and their cell phones.  Sure they're at the gym for 2 hours, but they only did about 20 minutes of actual lifting.  I guess they have to read their text messages like "LOL, OMW!  LBAY. LIC. L8RG8R." ... Please stop looking that up.  It means this--------> laughing out loud, oh my word!  Laughing back at you. Like I care.  Later Gator."  Yeah, I'm hip, what's up? 

9.  I'm sad that I had to look up those acronyms.  I guess I am old.  Worthy of posting?  Probably not.  But it's my blog and I can do whatever I want to.

10.  I can't remember the exact number, but in this economy, GNC reported record setting profits.  People are still looking for that "fat burner".  The best fat burner, in my opinion?, is at your local farmer's market.  They're called "fruits and vegetables".  Just sayin'.

- Mikey

Rants From a Trainer

What a random Monday blog...I'm in a great mood but I gotta get this stuff off my chest...

1.  I usually despise the "inner and outer" thigh machines.  But today when I was removing some plates from it, I found myself rolling my eyes in the mirror just looking at them.  Please stop the madness and go with lunges (and think outside the box... side lunges, rotational lunges, etc, etc.)

2.  Crunches?.... Ugh, never mind.

3. Sipping on my energy drink before my workout is one of my highlights of my day... that's sad and cool all at the same time.

4.  If I hear one more person gasp when I tell them I eat the yolks of eggs, I'm going to lose it.

5.  "Don't eat fruit... it has sugars!".... Really??  When was the last time someone said, "Gosh, I can't believe I put on all this weight.  It's from all those apples I've been eating".  Fruit doesn't make you fat for crying out loud.

6.  It's true. Genetics do play a role in your weight... but it's not a crutch.  So, knock it off.  I'm a Whitfield.  I have to work hard to keep my preferred body fat level... thanks Mom and Dad!  (I'm kidding... my parents are awesome).

7.  Quit looking for the magic bullet.  Eat better and exercise.  It's that simple.  You can research all you want to.  Just keep in mind that if you're doing that research, you're not exercising.  I'm just sayin'.

8.  Why is it that when I write my clients' programs... I'm all "gitty", but when it comes to writing my own program, I'm like.... "eh".  It must be one of those things like a landscaper... making everyone else's lawns look great but doesn't feel like cutting his own grass.

9.  "I don't have a choice.  I have to eat all these cookies because my kids have them for school".  Whew... good thing you do that.  I was just watching Fox News about these horrible parents that were reported for child abuse because they didn't supply enough Little Debbie snacks for little Johnny. 

10.  I'm about to be a Dad.  The following thoughts have occurred in my head: "Oh lawd!!", "Is my life over?", "I think I'm going to put a little football in the baby's hands when he/she is born... that's going to be funny... and cool", Will I be a good father?", "Please don't take away my Madden video game time... it's precious because I already don't get much of it".

OK, I feel better.  Have a great week everybody!
- Mike Whitfield

What's Your "Peachtree"?

Man I love cashews. That's random, but so am I. There are quite a few reasons I have decided to write this note. They include: 1) It's something to do while I cool off from a workout 2) If this gets just one person to go after something they've been "thinking" about doing, then that would simply rock 3) Writing is one way I express myself.

Sunday, July 4th 2010, was a special day for me. As alot of people know, I was at one point almost 300 lbs. I wore 46" jeans in the waist. I kept one pair as a simple reminder of where I've been. In 2003, I started on what was one of the biggest journeys of my life. I jumped on the New Year bandwagon wanting to drop some weight. Just 12 weeks into it, my awesome 2 friends, Dan and Amanda talked me into signing up for the Peachtree Road Race, which is 6.2 miles. I was very skeptical and a nervous wreck considering that my first walk in January was one lap around my old high school track and I was gasping for air. But I took a leap of faith. After all, they had faith in me... (thank you Dan and Amanda by the way). I signed up... big eyed and scared to death, definitely out of my comfort zone.

July 3rd, 2003. Gut check time. Was I ready? Not really. But knowing what I was up against and wanting to actually jog the whole thing... that kept me focused. My goal by July 1st was to drop 50 lbs. On July 1st, I was at the 75 lb mark.... I absolutely crushed it through the help and support of God, my friends and family. One day I was in the dressing room of JC Penny and I fit into 40's. I was so ecstatic I called a buddy of mine right then and there. "Dude... 40's! I'm in 40's!" I'm sure my voice echoed but I didn't care. My body was changing, but more importantly, my spirit and attitude was changing. I finally had some self confidence. Transforming my physical body was just scratching the surface. I was becoming a better person, and that excited me. Oh cool, look at that. I started talking about July 3rd and went off on a tangent. Isn't that funny? It's like when you.... uh oh. I'm doing it again. I'm just going to hit enter twice.

There. That's better. July 4th, 2003. I had butterflies in my stomach. I was excited. I was nervous. I was out of my comfort zone. My friends that invited me and I were in different groups. I was on my own and in a way, that excited me. And away we go... it was the first race of my entire life. I stopped at the first water station and poured water all over my head as if I had been running for days. I didn't care. I felt like Rocky. Before I knew it, mile 6 was approaching and I thought to myself, "Dude... you haven't walked at all yet. You're going to do this!". I am a little hesitant on sharing this, but as I approached the finish line, my eyes were filled up with tears. Tears of joy. Tears of past frustrations. Tears of exhilaration. Tears of determination. Tears of "finally... I've made it". "You did it! You did it!" was all I could think as I crossed the finish line. All the hard work, all the sweat and all the sacrifice was worth it for just that one moment in time. I will never forget that day.

July 4th, 2003. That was over 100 lbs and 7 years ago. But now you can hopefully see why July 3rd is like Christmas Eve to me. The Peachtree Road Race is very sentimental to me. That's when I discovered that with some determination, discipline, sacrifice, and stepping out of my comfort zone, anything is possible. So my question for you is, what's your Peachtree?...