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And He Said, "It's 100% Mental"

This post is literally coming "hot off the press". This first weekend in May, I have been fortunate enough to attend the USA Hockey Eastern Instructors Training Seminar. I just heard a speech from a participant on the topic of "Nutrition".

The gentlemen spoke about his personal story of losing 75 pounds of fat. He got the opportunity to referee some junior hockey in his area, and he stated that he was 306 lbs. at the time.

1. He made a decision. He set a goal.
2. He committed himself to his goal, 100%, unconditionally.
3. He succeeded, because he transformed his habits.

OK, that seems logical doesn't it? Would you agree that we all know what is good for us and what is NOT good for us. I could honestly say that you probably all know enough about exercise, and the hardest part is deciding, committing, and, therefore, succeeding. Maybe you just need a kick in the rear? Maybe you just need a training partner? Maybe you just need some competition? I don't know what it is that you need to do, but I can relate to you what the guy who lost 75 lbs. did, and he was spot-on with his teaching points:

1. He involved his family. He asked them for support. Not just his wife, but his extended family as well.
2. He involved his friends. His best friend, who was also a hockey referee, was one of his supports.
3. He created a competition amongst his local association, called it "The Biggest Loser", each guy put in $10 and did a three month program to see who could lose the most weight (which he won -- $150).
4. He put his goal right in front of his face each and every day.

Ultimate Officials has the support network, the competitive aspect, and the resources for you to do the "100% Mental" things. Are you willing to decide, commit, and succeed??

How to Eat Doritos

NUTRITION IS EVERYTHING!!!

When working out to improve your physical conditioning, whether you want to put on bulk or cut fat, what you eat is EVERYTHING!

Read this post first: Tim Ferris' Blog

Here's my typical meals through the week when I am really getting after it with my conditioning.

Breakfast :

4 egg whites
1 whole egg
1 cup of oatmeal

mix it all together and make an omelet. I cover it with about 1/4 of NATURAL/PURE Maple Syrup

Snack: Honeycrisp Apple

Lunch:

2 Hamburger patties
1/2 can of black beans

mix this all together and throw in some salsa for flavor

Snack: protein drink

Supper:

Healthy protein
Healthy carb
vegetables

*** This is my meal plan for Sunday through Friday. I am a creature of habit and eat pretty much the same food all the time. If you want supreme discipline, you need to be a creature of habit, too.

SATURDAY = FREE DAY!!!

I eat whatever I want. Dorito's, ice cream, doughnuts, etc. Like the link about says, it is "dieters gone wild!"

Enjoy!!

Which Pack Do You Run With?

I sometimes think I am nuts. I lay awake at night and think about the following:

* how can we better train hockey officials???

* how can we shorten the learning curve, so a 25 year old, all full of piss and vinegar, can referee like a 35 year old or 45 year old, with all the experience, wisdom, rink savvy, and know-how???

* how can an elite level referee BEST transfer his knowledge to an up-and-coming official???

* is our method of instruction currently the best practice of teaching and developing???

I do know this...31 young men stepped forward to say, "I want to prove I take hockey fitness seriously!"

Based on past experience, half of those young men won't do diddly-squat. They don't have the intestinal fortitude, the drive, or the discipline to be the best...

There are only 5% in the top 5%...no room for anymore.

What percent are you in? Seriously?!? Where do you fall???

(remember, a reputation is built upon what you have done, NOT by what you are going to do)

Do you agree?

Top 6 Myths of Burning Fat and Working Out

5) Endless Abs

No matter how much you want to believe it, doing thousands of crunches is not going to take off any inches from your waist or fat from your abs.

There are times when I’ve gone to the gym and completed an entire workout in the same amount of time that others spend on only abdominal exercises. It’s ridiculous. None of these people are any further ahead than they would be if they used total body movements and made every exercise an abdominal exercise with the Turbulence Training lifting technique.

The 3 keys to abs are:
1) Fat loss through fat loss nutrition
2) Fat loss through interval training
3) Ab strength through efficient and effective exercises

And while endless abs are ineffective, I’ve included the most efficient abdominal-building, back-strengthening workouts in the Turbulence Training manual (see the torso training area in the workout section of the manual) so that you’ll get razor sharp abs with as little effort as possible.

My Question to You: Is finding time to workout a challenge for you? Or, is finding the motivation to workout the challenge?

Top 6 Myths of Burning Fat and Working Out

4) Isolation Exercises

Cable curls, triceps kickbacks, leg extensions, concentration curls, and wrist curls. These are all exercises that belong in the routines of bloated, steroid-using bodybuilders. Leave these time wasters for them, because they don’t belong in a time-efficient, fat-burning workout. If you want to build a cover model body in less than 3 hours per week, you don’t have time for any inefficient exercises.

Instead, you need to stick with full-body exercises that allow you to train several muscle groups at once. That’s the only way that you’ll get out of the gym in less than 45 minutes, and still be able to improve your body. In the Turbulence Training manual, you’ll get 16-weeks worth of Advanced Fat Blasting Workouts (starting on page 38) that show you exactly how to lose fat and build muscle without the need for fancy isolation exercises done on expensive machines.

My Question to You: What has been your best workout for fat loss?

Top 6 Myths of Burning Fat and Working Out

3) High-Rep, Low-Weight "Toning" Workouts & Other Politically Correct Training Programs (a.k.a “Water Bottle Workouts”)

The old “high reps gets you cut” myth is probably one of the most common misconception about fat loss in the industry. Spot reducing doesn’t work. It won’t work for your abs, and it won’t work for your arms or chest.

There are two very important reasons to include strength training in a fat loss program, but it’s not because high reps get you cut. Instead, lifting moderately heavy weights for a lower number of repetitions will help you gain muscle at the same time as you lose body fat, and it will also help you burn a lot more calories during training and after.

This goes for both men AND women. A study of women showed that when they used heavier weights and lower reps they burned more calories in the hours after training. And that’s the key. You have to put “Turbulence” on your body so that your muscles will increase their metabolism. By doing that, you burn fat and calories all day long, even while you sleep!

And as if the high-reps belief wasn’t enough, I can't believe it when I read a fitness article misleading women that they can get “toned triceps” by lifting soup cans or water bottles. This will never happen! It doesn’t matter how many photos the magazines show you of your favorite exercise instructor doing triceps kickbacks with water bottles in her hand, you will not get her body by doing that type of program. What a load of baloney. Pure politically-correct crapola. On the other hand, the bodyweight exercises in the Turbulence Training workouts will help you get sleek, sexy, defined arms.

So let's leave it at this: For men and women looking to get lean and lose fat, you should go for efficient exercises - obviously the more muscles used per exercise the better. By doing pushups for example, you can train your triceps, chest, shoulders and abs all at once - literally cutting your workout in half (or more). And that’s what Turbulence Training is all about – more results in less time.

Top 6 Myths of Burning Fat and Working Out

2) Spinning

I know I’m going to step on some toes with this one, but let me tell you that no matter how great you think your spinning workout is, I guarantee you it is inefficient. Spinning classes are great for entertainment, and overall not bad for results, but they are too long! They take up a full hour of your time when you could get your strength training and interval training done in the same amount of time.

What good is a spinning class if you really need to build the muscles of your upper body? Why it’s no good at all, of course. Doing a spinning class today just means that you’ll have to come to the gym twice as much each week in order to get the same results as you would with Turbulence Training.

But with Turbulence Training, I’ve taken what does work in a spinning class and shortened it, improved it, and created the Turbulence Training Interval Cardio workouts that are guaranteed to help you blast through stubborn fat while still allowing you enough time to get the benefits of strength training in the same workout.

My Question: Have you ever noticed those people at the gym who do spinning classes either (a) always look the same (i.e. no weight loss) or (b) never stay with the class?

Top 6 Myths of Burning Fat and Working Out

1) Long, Slow Boring Cardio Workouts

Each day, I see the same people doing the same exercise routine as they did yesterday. They go to the same piece of cardio equipment and use the same level and go at that same slow pace as always.

And do you know what I see the next day? The same old physique on that same person. No change. Next week? No change. Same workout, same body. For months and months and months on end (if not years). I apologize if it sounds like I’m describing your progress, but it is all too common.

Heck, I’ve researched testimony from men and women describing the 7 hours of cardio they do each week, and their mounting frustration from the lack of results. So what’s the answer? Should they do more cardio? Of course not, that would be insanity!

But the politically correct trainer would say, "Just keep at it. Keep working hard. Doing more cardio in the fat burning zone will help you lose the fat."

Well I’m here to tell you in no uncertain terms, politically incorrect and all, “No it won’t. Extra cardio will not help.” Doing hours and hours of cardio each week is a great way to get nowhere in your fat loss program.

So stop worrying about exercising in a certain heart rate zone for fat loss. Forget about how many calories the machine says you’ve burned (they are wrong most of the time anyways). And get off the elliptical machine for good (I don’t believe the elliptical machines are effective for advanced fat loss). Say goodbye (and good riddance!) to long, slow, boring cardio.


My Question to You: Do you want to burn fat?? Are you finding mixed results from cardio workouts?