Archive for training
5 Quick Fat Loss Tips
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5 is the magic number...
People frequently ask me for tips how they can lose fat fast. Most of the time, there really aren’t any short cuts to a lean, toned physique. Losing fat begins with a die hard commitment to a complete, systematic lifestyle overhaul. Fat loss is a side effect of total health, so that has to be the main focus of your “campaign. However, if I were going to give a few hard and fast fat loss tips, it would probably look something like this:
1. Get rid of all the junk carbs in your diet. That includes everything from table sugar, fruit juice, all syrups, white flour products, white rice, potatoes. These types of foods get converted into glucose (blood sugar) quickly, and send insulin levels through the roof, causing a large amount of these calories to be sent to the waiting fat stores. Replace these foods with high fiber, insulin stabilizing foods like whole fruit, beans, and non-wheat based grains like Quinoa, barley, and rye.
2. Eat better food. Local grown organic foods tend to have higher nutrient value than their trucked in, big market counterparts. More nutrients from higher quality food give your body more of what it needs to maximize every body system, including fat metabolism. Shop your local farmers market, or find a delivery service like http://www.skylinefoodsource.com, who will bring locally grown food to your door every week.
3. Move more. Add more activity into your day at every opportunity, like standing 15 minute of every hour at work, using stairs rather than elevators, parking farther from your destination, and doing some bodyweight exercises during tv commercials. This accumulated activity adds up, and can help tip the balance of the energy consumption/expenditure. Working more movement into your day in conjunction with better eating can be a real game changer.
4. Have some tea time. Studies show that having a little caffeine before your workouts can actually increase fat metabolism. Caffiene is cheap too! A cup of coffee is about $1.86 at your local coffee house, or you can brew your own. Additionally green tea is a great source of high power antioxidants which will help keep your cells nice and clean. Avoid the high octane energy drinks as they may contain potentially harmful combinations of ingredients.
5. Knock yourself out. Getting 5 hours a night of sleep or less per night may promote fat gain says recent studies. Getting consistent quality sleep of 8-10 hours per night is optimal for body fat regulation, and cell regeneration. Rest is one of the most ovelooked aspect of the fitness cycle. Don’t underestimate the power of of good 20 minute nap either. I’m the King of Naps, lol. Our bodies recover, and repair only at total rest, so get some sleep!
Hey, have you heard about my coaching program? Read more ahout it here. I’ll assume control of your fitness life and let you focus on other things like updating your social media, lol.
Chad Smith is a fitness expert, columnist, radio show personality who loves praise, and attention. Read this blog often, or you will severely damage his already fragile ego. You can listen his show, “Jumpstart with Chad and Kat”, co-hosted with his wife, Kat weekdays at 12pm est on http://www.ftns.co.
Old is New Again: Back To The Future!
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- “We have to go back!”
One of my all time favorite movies is the “Back To The Future” series. I love the idea of going back in time to change a few things in your life, then travel back to the future to see what the effects are. In theory, this sounds great. In reality? Might be better in the movies. But, sometimes it can be a good idea to revisit thing you haven’t really given much energy to, or you’ve “evolved” past.
So recently, I decided to “go back in time”, and revisit some of my old school bodybuilding training programs that have been on the shelf for YEARS. These programs are a detour from my current training philosophy you’ve heard me ramble on about forever, but I’ve found when you do the opposite of what you normally do, your body responds 10 fold. This is an experiment to see how my body responds, and what I should be doing more of in my training.
I usually train my total body every 48 hours, with an emphasis is maximum strength on the 3 major lifts: squat, bench, deadlift. Low volume, and more frequency is the name of the game here. Now for the “new” program, I am going to use a “bodyparts” program I patterned after several lifetime drug-free bodybuilders programs from the 90′s. I’ve modified the set/rep scheme based on my increased training knowledge, but the basic foundation of the program is still there. Note: all exercises are paired with an opposing movement exercise for balance (except squat and deadlift). It goes a little something like this
Monday: Chest and Back
- 1a. BB bench press: 3 sets, 3-5 reps
- 1b. Weighted pullup: 3 sets, 3-5 reps
- 2a. Palms facing incline dumbbell chest press: 2-3 sets, 8-15 reps
- 2b. Single-arm dumbbell row: 2-3 sets, 8-15 reps
- 3a. Cable chest fly: 2 sets, 12-15 reps
- 3b. Bent over tube “swimmers”: 2 sets, 12-15 reps
Tuesday: Legs and Core
- 1. BB Squat: 3 sets, 3-5 reps
- 2a. Lateral dumbbell lunge: 2-3 sets, 8-15 reps
- 2b. Lying hamstring curl: 2-3 sets, 8-15 reps
- 3a. Standing cable rotation: 2-3 sets, 8-15 reps
- 3b. Stability ball reverse back extension: 2-3 sets, 8-15 reps
- 4. Standing calf raise: 2 sets, 15-25 reps
Wednesday: Arms and Shoulders
- 1. Barbell millitary press: 3 sets, 3-5 reps
- 2a. Dumbell lateral raise: 2-3 sets, 8-15 reps
- 2b. Cable curl: 2-3 sets, 8-15 reps
- 3a. Bent over dumbbell “W”s: 2-3 sets, 12-15 reps
- 3a. Cable triceps pushdown: 2-3 sets, 12-15 reps
Thursday: OFF
Friday: Chest and Back
- 1. BB incline bench press: 3 sets, 3-5 reps
- 2a. Palms facing dumbbell chest press: 2-3 sets, 8-15 reps
- 2b. Weighted chinups: 2-3 sets, 8-15 reps
- 3a. Decline cable chest fly: 2 sets, 12-15 reps
- 3b. Standing wide grip tube row: 2 sets, 12-15 reps
Saturday: Legs and Core
- 1. BB Deadlift: 3 sets, 3-5 reps
- 2a. Crossover dumbbell lunge: 2-3 sets, 8-15 reps
- 2b. Standing hamstring curl: 2-3 sets, 8-15 reps
- 3a. Decline standing cable rotation: 2-3 sets, 8-15 reps
- 3b. Stability ball bird dog: 2-3 sets, 8-15 reps
- 4. Seated calf raise: 2 sets, 15-25 reps
Sunday: OFF
Stay tuned for weekly updates on progress: measurements, strength increases, bodyfat levels, and pictures!
How would you like me to design your training program, plus get nutrition support, motivation, and accountability on a regular basis? Then you’ll be wanting to apply for a spot in my “Ultimate Fitness Blueprint” coaching program! It’s 100% dummy proof, stop struggling, and start thriving. CLICK HERE for more details, and to apply!
Chad Smith is a Hagerstown personal trainer, FTNS Radio show host, and Co-Owner of Home Team Fitness Training. He’s pretty darn handsome too…
What’s In My Pantry
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This isn't my pantry. My pantry refused to sign the model release form...
We try to keep staple foods in regular circulation. Healthy foods that we can use for quick meals, and foods we plan to use for more time consuming recipes. With 2 busy teenagers, and an energetic toddler, we need a mix of both options. Here’s what you’ll usually find:
The pantry:
- The big barrel of oats. One of my morning faves. There are a ton of variations of recipes for super-healthy oatmeal, so this is a no brainer. Here’s a base: half a cup to a cup of oatmeal with double that amount of water, mix in some flax seed, then add in 1-2 Tbsp flax seed, and you’ve laid the foundation for a power breakfast ready to dress up however you like.
- Nuts. We eat a variety of nuts including cashews, peanuts, almonds, and pecans. These are great snack options as they are low in sugar, and high in heart healthy essential fats. A handful or two a day in place of starchy carbs can even help promte weight loss according to recent studies.
- Dried fruit. Dried ranberries, raisins, apples, prunes, cherries, etc are a great add in to yogurt, oatmeal, and salads. Dried fruit (unsweetened) is a great source of vitamins, and quick energy. Be careful, because a serving of dried fruit is significantly less than a serving of fresh fruit. Watch those portions!
- Quinoa. Pronounce “keen-wah”, is a highly nutritious, protein-rich grain from South America that is gaining popularity here in the United States due to it’s versatility, and hearty taste. Prepasre it with vegetable, or chicken broth, and chooped carrots for a super supportive and tasty side dish.
- Beans. Beans are a great source of a fiber, protein, and a multitude of vitamins and minerals. There are a wide variety available, we usually get black, red kidney, cannellini, lentils, and garbonzo.
- Coconut milk. This is a relatively new resident in our pantry. This stuff rocks for so many reasons. One being that coconut milk is a great source of healthy fat, as well as calcium, potassium, and other minerals. I recently started using coconut flakes in my oatmeal, and love it! Coconut isn’t native to the US, so it can be a little pricey, but believe me, it’s well worth it!
So, there is a lil’ peek into what’s in my pantry. Now I want to know what’s in yours. It’s only fair! Lol, tell me below in the comments section…
The Perfect Breakfast?
Posted by: | CommentsNutritionist, fellow FTNS radio show host, and really cool chick Geri Zatcoff, M.S.Ed., M.S., C.N.S. is as good a cook as she is brilliant. In this exclusive guest post for hometeamfitnessblog.com, she shares what she believes is the perfect breakfast!
Zucchini Ratatouille
Geri Zatcoff, M.S.Ed., M.S., C.N.S.
Nothing but the good stuff...
Place on top of ½ cup of the warmed ratatouille. The warm yoke over the ratatouille is so delicious that you won’t even miss the bread.
Here’s what you need:
2 medium zucchini, chopped (see below)
2 medium yellow squash, chopped
1 medium onion, chopped
2 cloves garlic, chopped fine
2 Roma tomatoes, cored, seeded & chopped into ¼ inch pieces,or ½ cup grape or cherry tomatoes cut inhalf
¼ cup basil leaves, chopped
Dash red pepper flakes
Olive oil
Sea salt
Fresh black pepper
Here’s how you make it:
Wash squash and trim ends. Cut in half lengthwise. Place flat sidedown and cut in half again lengthwise. Chop in ½ inch pieces.
Preheat a frying pan on medium high. When hot, add oil. Add onion and sauté for one minute. Add garlic and red pepper flakes. Sauté for another minute and then add the squash and tomatoes. Stir fry for 3 or 4 minutes until the zucchini browns but not until soft. Remove from heat. Add sea salt and fresh pepper to taste. Sprinkle the fresh basil and toss.
Enjoy!
Geri Zatcoff is an expert nutritionist, trainer, and FTNS radio personality. To completely obsess over her work, she would love you to follow her at her blog, or find her on Facebook.
Let Me See Your Booty Work…
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Ok, we have some work to do here...
Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
2. Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
These 5 exercises are the absolute MUST DO’s of Project: Better Booty. We use all of these exercises in the most effective way in my Metabolic Mayhem Accelerated Fitness Training program. Text HTFPASS to 70000 for 2 weeks free!
