A Simple Diet Plan

I'm all about simple solutions and finding a simple diet plan for people to follow AND that works.

I came across this article that gives out a eating plan that claims you can lose weight while staying full.

I like the concept because I think for a lot of people, they snack on junk food because they get what they consider "hungry."

But when you look at the diet itself that it has listed out, it's not a very simple diet plan.

Example from Day 2 Breakfast:

5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts

So you mean you have to measure that out? Not 5.1 oz, not 5.5 ounces, but 5.3...

Day 2 snacks:

1 cup cantaloupe chunks and 1 cup pineapple chunks, topped with ¼ tsp chopped mint

Are these from a can, or do you have to take the time to cut all that up almost every day(and if it's in a can, that's a lot of sodium to go along with it)?

And probably my favorite snack they listed on the last day:

Two 2¼-in. homemade chocolate chip cookies; 8 oz coffee with 1% milk

2 1/4 inch....HOMEMADE...not store bought...talk about getting technical.

And I'll admit, I had to google what a Babybel was.

The problem is, there's not too many people that are going to last on this diet for long. All the measuring, chopping, eyeballing, and weighing of food is going to make it to complex for people to stick with.

My fitness routines comes with a fat loss nutritional guide that I think is basic a simple diet plan.

You eat twice a day, and you eat all you want of the foods I have listed. The foods are very simple: meats, veggies, fruits, nuts, and various oils.

There's no measuring, there's no weighing, there's no calorie counting. You follow the diet plan and the workouts and you WILL lose weight.

This stuff doesn't have to be complex. A simple diet plan is all you need and the fitness routines that I offer are just what you need to lose that weight and get the body that you want and at just $4.95 for the first month's workout (just 16 cents a day), you can give it a try for a month. You've got nothing to lose.

Fitness Routines

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Muscle Fiber Recruitment

One thing that tends to get lost when it comes to different training techniques is an understanding of muscle fiber recruitment.

I had a client of mine that is in my Fat Loss class come up to me this past week telling me how great she felt when she was out in Colorado and hiking around and how the class really prepared her for the endurance that she was going to need.

My class doesn't focus on slow steady cardio or aerobics. The focus is on fat loss and increasing strength and muscle.

So why did her endurance increase when she wasn't training for endurance?

It's because indirectly she was and it comes down to the types of muscle fibers that are used and recruited.

There are three different kind muscle fibers:

1. Type I muscle fibers (aka slow twitch muscle fibers) – These fibers develop force very slowly and at the same time, relax slowly and can withstand fatigue for long periods of time. These types of muscle fibers have a high capacity for activities such as a marathon, soccer and distance cycling. Basically, you are going at a sub maximal pace for a long period of time. These fibers are used in what is classically called “endurance” exercises and activities.

2. Type IIa muscle fibers (aka fast twitch muscle fibers) – These fibers can develop force faster than the type I fibers but, also get fatigued faster. These fibers involve activities that are a little more quicker and powerful with intensity than the type I fibers, such as an 800 meter run, some strength training workouts like in the Lean Body Fat Loss Training class, interval training, and what I like to call, metaval training.

3. Type IIb muscle fibers (aka fast twitch muscle fibers) – These are the most powerful muscle fibers that we have. These are the fibers that are able to develop force very rapidly, but, at the same time, they fatigue very rapidly. These include activities such as a 100-m sprint, a maximal lift of a weight, or a vertical jump.

No matter what type of activity you are doing (for the most part), your muscles are recruited in a particular order: First the Type I's are recruited, then if needed your Type IIa's are recruited, and finally if necessary your Type IIb's are recruited.

So if you're doing just a normal walk, you'll recruit your Type I muscle fibers but that will be about it. If you are doing some bodyweight squats or lunges, you'll first recruit your Type I muscle fibers, then you'll more than likely recruit your Type II muscle fibers. If you added a barbell full of weights onto your shoulders and completed more squats that was incredibly intense, you would first recruit the type I fibers, then the Type IIa muscle fibers, and finally you'd probably recruit Type IIb muscle fibers.

When you start to increase the maximal strength of your Type IIa and Type IIb muscle fibers, you are also at the same time increasing the strength of your Type I muscle fibers, because those have to be recruited as part of the mix when you are lifting things to strengthen the Type IIa and Type IIb muscle fibers.

So in essence, you are increasing your maximum abilities when training your Type IIa and Type IIb muscle fibers, and also increasing your SUB-MAXIMAL abilities of the Type I muscle fibers.

That's why my client had an easier time out hiking with the strength training she did in Lean Body Fat Loss class then if she simply did low, sub-maximal walking.

You can follow the same type training with the monthly fitness routines that I offer. It's a great way to train not only for gaining strength and building muscle but will also help you build up endurance for a 5K, 10K, a full marathon, as well as a hiking trip.

So don't be afraid to train at a higher intensity level than what you are going to use for. In the end, the order muscle fiber recruitment can be used to cover all increases in strength at all levels.

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Best Workout For Fat Loss

I get asked the question a lot: "What is the best workout for fat loss?"

People are always on the search for the best fitness plans but more times than not they find one listed as such, try it out and then if fails.

but the problem is not that the workout failed, it's that the person failed the fat loss workout.

The beauty of fitness is that it allows all of us to be part of an experiment. The difference is that we are both the tester and the subject.

If we work through a fat loss fitness routine EXACTLY as it's spelled out for us, then after some time we can tell for ourselves whether it worked or not.

The issue arises though in that people won't follow EXACTLY what is prescribed for them to do.

Same goes for diets. People get on diets but then 2 days into them they start making "small modifications" and then in 3 weeks they say the diet didn't work but if you look at what they were actually doing, they weren't following the original diet at all.

The key is to follow exactly what a workout for fat loss says with no modification for a period of time and then you'll be able to make an accurate opinion of whether yo thought it worked or not.

Here's the way I do it:

I found a diet/and or fitness routine and follow it exactly for a month. Before I start, I'll take measurements of my weight, as well as the circumference of my waist. I'll also take pictures of myself to see if any physical changes occurred.

After a month, I'll compare the measurements and pictures of the two time periods and make a decision as to whether I accept or not accept whether the routine/diet succeeded or not.

Then from there, I might start making modifications the routine or diet and continue to track my measurements and pictures.

But, the important part is that in order to get an idea of whether a workout for fat loss succeeds or not, you HAVE to give it some time and at first you HAVE to follow it EXACTLY as it is laid out for you.

Again, back to my experiences with intermittent fasting. I followed it for a month exactly the way it was spelled it out. After a month, I was able to make a subjective opinion on it (which by the way, was that I thought it was a great way to lose weight AND not lose muscle).

Want to make yourself a subject of a workout for fat loss that I have laid out for you?

Every month you can get a workout from me that spells out exactly what to do, when to do it, what to eat, and what not to eat. It's very simple to follow and if you stick with it EXACTLY, you will see results.

And I make it real easy for you to try this out. For the first month's routine, it's only going to cost you $4.95. That's it. Less than $5 to experiment my fitness routine on yourself to see whether it works or not.

Go check out the link below to read more (along with testimonials) on people you did the workouts, followed them exactly the way I wrote them, and got results and are now following one of the best, most affordable workouts for fat loss you can find.

Monthly Fitness Workout Routines

www.leanbodytraining.com
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Stair Training Fat Loss Programs

Tabloid rumors are not the only thing celebrities like Alex Rodriguez & Madonna have in common.

And heart throbs Tom Brady & J-Lo also happen to share in common with A-Rod & the Material Girl.

They all use stairs to improve their conditioning, athletic performance and just plain look amazing.

The NY Daily News reports that A-ROD gets up at 6AM to run stairs and it's been written that Madonna can climb 50 flights of stairs in one clip.

J-Lo hits the stairs with a 20 pound vest, Tom Brady runs stadium stairs and Tom Brokaw uses them when he travels.

So why stairs?

Don't these celebrities have access to anything money can buy?

Of course they do but money has nothing to do with this.

There's one simple truth.

Although a free training tool accessible to most anyone stairs simply deliver the results these super stars are looking for.

Fat loss, speed, six pack, a hot bod, conditioning, flexibility, power

You name it and stairs can help.

Here are 3 reasons why...

The first reason that stairs are so effective is that going uphill (against gravity) will always force your body to work much harder and will increase your strength without even lifting weight. You ever notice how much harder it is to ride a bike or run uphill. Well that's the same reason stairs are so effective and even more because the slope is usually higher with stairs.

The second reason is time saving. Even greater with stairs is that training results are achieved in far less time than traditional training. A tough stair workout can take less than 15 minutes and yield the same results as an hour
long workout. Which would you rather do?

The third reason is that it's super easy to add equipment like a weighted vest (J-Lo does this) or attached some resistance bands to exit doors for upper body or core work. You can also throw in body weight exercises before or after your climbs.

It truly is hard to beat this free training tool and that's why you have the best of the best using them.

Follow suit and you'll reap the benefits too!

For a very limited time Stair Training Expert Virgil Aponte has 3 Free Videos and 1 Free E-Book on Stair Training at

Fat Loss Programs

Go there now before he takes them down:
Fat Loss Programs

Disclaimer: Lean Body Fitness, LLC is an affiliate of The Ultimate Stair Exercises

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Stair Training

Virgil Aponte went from being a gym rat to using very unique stair training exercises after going through some injuries he got from traditional weight training.

Now does that mean you should scrap your training?

Of course not as Virgil put it.

If something is working for you then stick with it but if you think stairs are something for you then learning about and adding it to your training tool box will be a great thing for you.

Virgil learned this first hand when he was left without a training center during the 2002 WNBA Basketball Season.

Virgil was the Strength Coach to the New York Liberty Women's Basketball team but he actually had no place to train his athletes so he turned to using the stairs!

And guess what? They went all the way to the WBNA Finals!

And stairs are not just popular with Virgil and his athletes either.

Athletes and celebrities like A-Rod, Tom Brady, Jennifer Lopez, Madonna and many more swear by them.

You will to once you give them a try.

For a limited time Virgil has 3 free videos for you at his web site:

Stair Training

Go there now before he takes them down!

Stair Training

Disclaimer: Lean Body Fitness, LLC is an affiliate of The Ultimate Stair Exercises

www.leanbodytraining.com
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Metavals - The New Interval Training for Burning Body Fat

One of the issues that I always have with clients is that when it comes to interval training for burning body fat they just can't get the intensity that they want on a treadmill or bike due to being overweight.

I still like doing intervals on a treadmill or bike for burning body fat. Especially a treadmill. The feeling of doing an all of sprint just really makes me feel alive.

But, I'm not overweight.

If you're overweight by say 25 pounds or more and do all of sprints, it's just asking for knee problems. What I see in a lot of my clients is that they instinctively know this and don't go all out and thus aren't burning body fat like they could.

But I came across some information from Alywn Cosgrove that makes a lot of sense and they are routines that can give you just as much benefit as intervals on a bike or treadmill but without the vast amounts of pressure that the compressions on your knees and other joints would get hit with: Metabolic Training or as I like to call them, Metavals.

Metavals are essentially exercises that you do in a row over a period of time without stopping and create that same kind of EPOC that you would get had you been doing the classic interval training on a bike or treadmill.

Here's an example of one of my Metavals that is in the current month's fitness routines that I offer:

Ten and Downs
1. There are three exercises involved in this routine: Kneeling Pushup, Bodyweight Squat, and Door Towel Rows.

2. Start by doing 10 repetitions of Kneeling Pushups.

3. With no rest, do 10 repetitions of Bodyweight Squats.

4. With no rest again, do 10 repetitions of Door Towel Rows.

5. Again with no rest, go back and do 9 repetitions of Kneeling Pushups, then 9 repetitions of Bodyweight Squats, then 9 repetitions of Door Towel Rows, with no rest between any of the exercises.

6. Then do a set of each of those exercises again, but only doing 8 repetitions.
7. Continue doing these exercises in this fashion but decreasing the number of repetitions that you do by one after each set.

8. When you get to doing just one repetition, hold the bottom of each of that one repetition of the Kneeling Pushup and Bodyweight Squat position for 30 seconds, and hold the pulling/contracting part of the one repetition of the Door Towel Row for 30 seconds.

This one is a simple one, and really only takes about 10 minutes to do. But it is very very effective and can keep you burning body fat for not only hours but days afterward.

Interested in learning more about these type of fitness routines for burning body fat? Then check out the monthly workout program that you can sign up for and get fitness routines at just $4.95 to start:

Fitness Routines

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Stair Exercise

Not too long ago I chatted with my buddy and Stair Training Expert, Virgil Aponte about what he does to stay in shape.

Now if you know many personal trainers like I do you would probably hear things like I going to the gym a few times a week but Virgil goes a different route.

Instead of the gym he hits the stairs twice a week.

Don't get me wrong Virgil loves the typical gym stuff but back in 1996 he hurt himself in the gym and had to have hernia surgery.

Because of this Virgil could not hit the gym for 3 months!

Imagine giving up something you love for 3 months!

Now you know that must've been torture for Virgil.

He also became very depressed because he's supposed to set an example for his clients and for his students.

So what did Virgil do?

Well the first thing he did was a big mistake.

He went back into the gym only 3 weeks after surgery and pulled an abdominal muscle.

Now he was set back even further

What next?

He tried swimming but no good. Still too painful even for a former New York City Lifeguard!

He used the exercise bike at the gym but it was just way too boring.

You see Virgil was used to lifting weights, playing 3 on 3 basketball, wiffle ball and touch football and now he'd have to use a boring as hell exercise bike!

There had to be something better!

And that is exactly what Virgil found that actually made him famous. (At least when it came to stairs)

He was visiting a friend who happened to live on the 19th floor but one of the elevators was out or service.

Instead of waiting for the second elevator Virgil decides to take the stairs and the rest was history.

By the time he hit the 19th floor he was breathing heavy but more importantly there was no pain from his injuries.

He found a new training tool!

And it simply was walking the stairs in his friends 21 story building.

Yup that is how the stairs guru got started.

Over the next few months while healing from hernia surgery Virgil got up to walking 140 flights of stairs in a workout!

Now something really special started to happen.

Virgil was all healed up and was ready to go back into the gym but he still wanted to keep stairs in his routine.

So he decided to hit the gym 2 times a week and the stairs 2 times a week.

Virgil also came up with most unique stair exercises you will ever find and put them into an ebook and video series called The Ultimate Stair Exercises.

Stair Exercise

And we are not just talking about walking stairs either:

He came up with exercises to

-Improve Aerobic Fitness: Great for Beginners or Recovery Workouts

-Improve Anaerobic Fitness: The Kind of Workouts that Burn Tons of Fat!

-Improve Your Strength: The Kind of Exercises that give you Buns of Steel!

-Improve Your Power: The Kind of Exercises that Help You Perform on the Athletic Field, Burn Fat & Make You Look Amazing!

-Improve Conditioning: The Kind of Exercises that Elite Athletes Use for Incredible Stamina and Give You Tons of Energy!

-Improve Your Flexibility: The Kind of Exercises that Alleviate joint Paint and Make You Feel Great!

-Make Good Use of Your Time: The Best Stair Exercises of All Time. Time Efficient & Super Effective.

Now are stairs the only thing you should be doing I asked Virgil?

Of course not he says. I'd have to be crazy to say that considering I always tell people to keep an open mind and learn as much as you can about other training tools.

The more tools you have the betters: Gyms, Spinning, Yoga, Stairs, Bands, Kettlebells etc... all have their place

In fact when he was the Strength & Conditioning Coach for the New York Liberty back in 2002 they didn't even have access to the New York Knicks training center because it was still under construction.

Can you imagine the best basketball team in the nation not having a place to train.

So actually they were forced to uses stairs and bands for a bulk of our training and that served them just fine as they were the best conditioned team in the league and went to the WNBA Finals!

Can you imagine if Virgil only believed in using a gym?

So I ask you this:

Could stair training help you?

That's something you have to ask yourself

And if the answer is yes for a limited time Virgil has 3 free stair training videos for you just for visiting his site:

Stair Exercise

Go there now before he takes them down!

Stair Exercise

P.S. Make sure to go and check out my blog entry on my experiences
with the Ultimate Stair Exercises:

Lean Body Fitness Blog

Stair Exercise

Disclaimer: Lean Body Fitness, LLC is an affiliate of The Ultimate Stair Exercises

www.leanbodytraining.com
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