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How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...  Proudly Canadian!
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Newsletter / E-zine archive
Former Fat Guy Newsletter
Health * Fitness * Regeneration * Empowerment
Weight Management Strategies by Rob Cooper
Issue 9
15th May 2005
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Former Fat Guy dot com
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2 Join? 2 Leave?...See End
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CONTENTS:
1: Quick Intro...
2: Four tips to get that beach body fast
3: Weight Gain Myths
4. Tip
5. Monthly Contest <------------- !!!! ---------
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1: Quick Intro:
It's been nearly two months since the last newsletter.
I spent a month away from my office while I was in my
home town in Saskatchewan Canada dealing with my fathers
illness and final passing. I've told you about my experiences
with that already.
While I was away, I continued to run three days a week as well
as getting a temporary gym membership in a gym with equipment
older than I am. I drew a lot of looks while I was following
the program my trainer outlined for me as I don't believe they've
ever seen movements like I was doing ever before.
I can't say I was consistent with my food program at all. I'm so
thankful that I have Sunrider Foods in my life which provide me
maximum nutrition with maximum convenience. I stayed on my
program as much as possible but strived for maintenance instead
of getting ahead. There were a lot of days I honestly just guessed,
but again, was looking for maintaining the ground I'd
gained.
Summer's coming. Jesse Cannone has an article on getting ready
for the beach and I'm planning my Skydiving Accelerated Free Fall
course for next weekend. A series of Seven coached jumps from
11,000 feet of which I have to pass in order to be certified and
then be able to go solo. One of the things I would not have
attempted at my max weight of 475 pounds and one of the things
to look forward to if your nearing your goals.
We also continue our series of articles by Gary Matthews, the
"Trainer from Down Under". Read most of the article here and
the rest online.
Until next time
Namaste
Rob Cooper
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Tom Venuto - Lifetime Natural Competitive Bodybuilder,
Personal Trainer, Fitness Nutritionist, and
Professional Success Coach teaches you his body
transforming success system jam-packed with all the
rapid make-over methods previously known to only a
handful of top competitive bodybuilders and sexy
fitness models.
www.BurnTheFat.com
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2. Four Tips to Get That Beach Body FAST!
by Jesse Cannone CFT, CPRS, CSPN
http://www.formerfatguy.com/go/achieve-fitness/index.asp
Spring is here and summer is right around the corner and I know
that if you are like most people, you are thinking about what
you can do to get in shape quickly for that beach weather.
Are you going to be beach ready? You will after you read this article...
Tip # 1 - STOP storing new body fat!
It amazes me how many people start an exercise program to l ose
weight yet end up just packing on some more new fat later that
day or the next. So the number one goal should be to first stop
storing new body fat. You can do this very easily by eating small,
balanced meals or snacks every two to three hours. There are
multiple reasons why frequent feedings not only boost metabolism
but also prevent storing new fat. Here are just a few:
Frequent eating conditions the body to use fat for energy because
the body used to getting fuel and doesn't need to or tend to store
is much fat. Part of it is because it doesn't worry about when the
next feeding will be. I’m sure you’ve probably heard of the starvation
mechanism and know what it is - basically the longer you go between
feedings to worse it is as your body slows down the rate at which it is
burning fuel to conserve energy. The body is then more likely to hold
onto the food as body fat just in case it has to go another long
extended period of time without food.
By eating smaller and more frequent meals/snacks you lessen the likely
hood of providing too many calories at one time and therefore make
it much less likely that you’ll store any new fat.
Tip # 2 short mini-workouts
I know you’re busy as most people are and you don’t have time for
marathon-style workout sessions 3 to five times a week. Most people
don't need to exercise that much or that often and nor do you.
Short bouts of exercise are as effective and sometimes even more
effective if done progressively than traditional exercise routines.
The reason is that these short mini-workouts can be done daily
(even multiple times per day) and this gives your metabolism a boost
more frequently.
Just 10 to 15 minutes of moderate to high-intensity cardiovascular
or aerobic exercise every day will increase blood flow and circulation,
burn some extra calories, and most importantly give you that little boost.
Another reason is short mini-workouts are more convenient and practical
for most people. Even if you have no equipment at home you can still
get that all so important boost in metabolism. Here are just a few ideas:
1. run upstairs and walk back down run – repeat that for five or so
minutes and you'll be exhausted. Plus, you'll totally elevate your
metabolism and increase blood flow and circulation and have you feeling
great!
2. perform 10 minutes of calisthenics (jumping jacks, kick butts, high
knees, jog in place, mountain climbers, etc)
3. take a quick 10 minute power walk. Walk nearly as fast as you can
and over time try to increase your distance and/or speed
Mini-workouts can work extremely well so don’t be afraid to experiment.
Tip # 3 – Stay hydrated!
Fat metabolism IS affected by how well hydrated your body is. People
totally underestimate the effective that water has when it comes a fat
loss and also on overall health. Over 70 percent of the processes that
the place your body take place in water and things like organs can’t
function optimally without enough water.
There’s still a debate on how much you need and I don’t think anyone
will ever know for sure but to play it safe I would recommend you strive
to drink at least 4 cups or more each day – and NO, tea and juice don’t
count. Yes, they have water but they also often have sugar and other
ingredients that actually limit the amount that is absorbed and used.
Tip # 4 – Exercise MUST be Progressive!
Training progressively with strength training is probably one of the
most important forms of exercise you can do. Plus, this principle applies
to all forms of exercise and fitness. So when you're talking about
reshaping the body, boosting metabolism, and burning off that excess
body fat, you have to ensure that nearly all of your workouts are
progressive in nature.
Give the body a reason to change! Just because you go to the gym and do
strength training a few times a week doesn’t mean anything – you have
to provide a stimulus or reason for the body to make improvements.
The number of sets and reps doesn't matter, what matters is that the
muscles and systems are subjected to a greater than stress than what
the muscles are used to. Here are some general guidelines: one to
three sets per exercise, as many reps as possible in good form on
each set, perform slow controlled reps to maximize muscle involvement,
change exercises frequently, etc.
Jesse Cannone CFT, CPRS, CSPN - Is a certified personal trainer and
the owner of Achieve Fitness, the ONLY personal fitness training program
in the Maryland, Washington DC, and Northern Virginia area that guarantees
your results...
his website:
www.achieve-fitness.com
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Highly Recommended By Rob...
The single most important factor in taking action on
anything in your life is to empower yourself!
I was able to lower my stress levels about money,
relationships and take my business to the next level
after taking the M-illionaire Mind Intensive offered
by T.Harv Eker. This is a 3 day intensive workshop
that will recondition yourself for "automatic"
success.
F R E E courses offered in Alberta, California,
British Columbia, Washington, New York, Toronto and
now Florida. Get Harv's Book which includes 2 F-R-EE
3 day workshop certificates plus hundreds of dollars in
bonus material.
www.formerfatguy.com/peak
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Q U O T E S
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"Most of us know perfectly well what we ought to do; our trouble
is that we do not want to do it."
-- Peter Marshall.
"The indispensable first step to getting the things you
want out of life is this: decide what you want."
--Ben Stein
"If we did all the things we are capable of doing,
we would literally astonish ourselves.
--Thomas Edison
"After 40, it's no longer called baby fat"
-Rob
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3. Weight Gain Myths
by Gary Matthews, the "Trainer from Down Under"
Weight Gain Myths
The vast majority of myths about weight gain are mostly passed
down from "gym talk" and so-called experts who know nothing about
the body's workings.
Myths that lead to wasted time, frustration and if are taken
blindly as truth, can really set back your progress in the gym.
Don't believe everything you hear in the gym when it comes to
exercise and weight gain, do the research yourself.
Simple, basic principles apply to all weight and muscle gain
such as progressive overload, variable frequency of reps and
high intensity workouts. Lets take a look at some of the most
common weight gain myths.
** High repetitions burn fat while low repetitions build muscle.
Progressive overload is needed to make muscles bigger. Meaning
that you need to perform more reps than you did for your last
workout for that particular exercise. If you perform the same
amount of reps at each workout nothing will change on you, also
if the weight doesn’t changes on the bar nothing will change on
you. You need to become stronger.
Definition has two characteristics, muscle size and a low
incidence of body fat. To reduce body fat you will have to reduce
your calories; the high repetition exercise will burn some calories,
but wouldn't it be better to fast walk to burn these off? Better still;
use the low reps to build muscle, which will elevate your metabolism
and burn more calories (less fat).
** Vegetarians can’t build muscle.
Yes they can! Strength training with supplementation of soy Protein
Isolate has shown to increase solid bodyweight. Studies have shown
that athletic performance is not impaired by following a meat free
diet, and people strength training and consuming only soy protein
isolate as a protein source were able to gain lean muscle mass.
** Strength Training will make you look masculine.
If it is not you’re intention to bulk up from strength training you
won’t. Putting on muscle is a long hard slow process. Your
strength-training regime coupled with quality food will determine
how much you will bulk up. To bulk up you also require more food.
Women don't produce enough testosterone to allow for muscular growth
as large as men.
** By working out you can eat what ever you want to.
Of course you can eat whatever you want, if you don't care how you
want to look. Working out does not give you an open license to
consume as many calories as you want. Although you will burn more
calories if you workout than someone who doesn't, you still need to
balance your energy intake with you energy expenditure.
** If you take a week off you will lose most of your gains.
Taking one or two weeks off occasionally will not harm your training.
By taking this time off every eight to ten weeks in between strength
training cycles it has the habit of refreshing you and to heal those
small niggling injuries. By having longer layoffs you do not actually
lose muscle fibres, just volume through not training, any size loss
will be quickly re-gained.
Read the rest of the article online where Gary busts 7 more muscle
building and weight gain myths.
Weight Gain Myths
I was asked by Gary to review his weight loss e-book "Maximum Weight
Loss in 10 Weeks" and found it to be quite good. In fact I told him
that if I had to summarize what I did for my success, it would end up
very much like his book.
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How to Gain 10 lbs in 10 weeks from as little as 20
minutes per week!
-Hightly Effective Workouts
-No need for 3-4 Days Training
-Double your Results
-Iron.clad R.isk F.ree M.oney B.ack G.uarantee
www.MaximumFitness.com
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NATURAL ALTERNATIVES TO SWEAT
Why sweat like a stuck pig exercising like a maniac
when you can achieve similar results in 10-15 minutes
a day with five simple exercises developed by Tibetan
monks? Results 100% guaranteed!
http://www.formerfatguy.com/go/?fiverites
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4. Tip
DO NOT train with weights after an intense aerobic workout or train
beyond your body’s ability to adequately recuperate. The pituitary may
reduce GH production and increase production of the "stress hormone"
which may break down muscle tissue.
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Monthly Gift Offer
I have decided to offer a gift to one lucky subscriber
each and every month. I have mentioned that I base my
nutritional profile on Sunrider System Specific Whole
Food Formulas and I want to share them with you.
Each month, I will announce a contest to which you
will enter your email address. This contest will be
open each month for a few days after the release of
each newsletter. Subscribers who want to be involved
can enter their email address and I will make a draw
out of those entered.
The products I am gifting to the winner is worth $80
so, this month's contest is now open. You have until
midnight on the last day of the weekend that I'm
taking my Accelerated Free Fall skydiving course,
Sunday May 22, 2005. If all goes well I should have
5 minutes of free fall time by that date.
To enter go to:
** Deleted **
to be eligible, subscribe to my Monthly E-zine
** Deleted **
Each month, the list will be cleared and a new draw
will take place.
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Quit Drinking Coffee and Tea...
For those eliminating or wanting to eliminate coffee
or tea from your diet, I recommend a whole food
beverage offered by Sunrider called Calli. Shao-lin
temple priests ate this formula of whole food herbs
as a salad for it's ability to improve mental clarity
and improved concentration.
Now available in a concentrated whole food beverage,
Calli is alkaline in nature and has less caffeine than
a carrot.
Calli can aid digestion and by it's alkaline nature,
less impurities are likely to be absorbed or retained
from normal digestion.
http://www.formerfatguy.com/sample-packs.asp
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Advertising:
People have been asking how to advertise in this
newsletter. It's just $200 for the top ad, $150 for
the middle ad, $125 for the bottom ad. OR $300 for ALL
THREE. Ads are one line of text (55 characters) and
one URL.
Payment through paypal.com, use rob@formerfatguy.com
For tracking purposes, I use a redirect from my site
to the URL you supply.
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