Lose Weight Faster With More Sleep

My partners over at Prograde just put an awesome new article up on their site.

It’s all about the correlation between sleep and quick weight loss.

I really think you’re going to love this one. It’s possible this may be a big problem for you or someone you know.

http://capstone-performance.getprograde.com/lack-of-sleep-stops-quick-weight-loss.html

Yours in health,

Ron Kusek

Antelope Valley Personal Trainer Shares His Top 5 Diet Tips for Fat Loss

 

EAT to Elevate Metabolism and Lose Fat (NOT Weight)

Have you ever heard that before? Most people tend to do the opposite. They eat once or twice a day with a bunch of random snacks throughout the day. There is no plan or consistency, no timing at all. This method doesn’t work for fat loss, which is different from weight loss.

Fat loss is the reduction of fat mass or better yet the reduction of that ugly flab that just doesn’t seem to want to leave. You know, like that cousin that no one likes, but always wants to  hang around. In order to rid yourself of  excess fat, you need to starve it out.

You starve fat by eating. Sounds crazy doesn’t it? Eating properly balanced, well timed, nutritious meals every 2-4 hours feeds your muscles which is key to maintaining a high metabolism. Bottom line, you must EAT TO SHED FAT!

By following the tips below you change your body forever! No need to go on countless diets to keep your weight down. Just five simple tips that can rapidly shed fat and help you look your best for every occasion

 

Tip#1- Stay Hydrated:

 -       Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. A dehydrated organism cannot effectively lose body fat!

-       Drink 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.

-       Consume at least 3 servings of antioxidant-rich green tea per day to boost your immune system and accelerate recovery from exercise.

 Tip#2- Eat Early and Eat Often:

 - Eat immediately upon waking and then again every 2-4 hours after that for a total of 6-8 feedings per day. This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off- signals that will slow fat loss to a snail’s pace.

 - The dietary breakdown is 3 total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions. Snacks are typically half the caloric value of meals.

 Tip#3- Focus on the Essentials:

 -       Consume a wide range of organic lean proteins of animal origin at each feeding. A great rule of thumbs is to consume at least a fist-sized worth of anything that had a face or a mother and ran, fly, or swam at some point (sorry, doesn’t sound as appetizing this way, ha).  Protein is not only the only macronutrient responsible for building and repairing that lean, sexy muscle tone but it also allows your body to best starve its ugly, unwanted fat stores. In addition, the sheer consumption of protein elevates metabolism and burns calories through the thermic effect of feeding since protein is more than twice as energy costly for your body to digest than fat or carbs.

 -       Consume a wide range natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.

 -       Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

 

 

 

	Sample One-Day Menu
Breakfast- 6am	Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- 9 am	Mixed Raw Nuts and Fruit/Veggies of Choice
Lunch- Noon	Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- 3 pm	Full-Fat Cheese and Fruit/Veggies of Choice
Dinner- 6 pm	Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- 8 pm	Wonder Bowl: Mix of Full-Fat Cottage Cheese, Protein Powder, Flax Meal, and Raw Nut Butter

 

Tip#4- You NEED These 2 Supplements:

 -       Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggles to get at least 8-12 servings of fruits and veggies per day.

 -       Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

I am a proud partner of Prograde Nutrition; they have by far the best supplements based on my recommendations above. You can find them at www.capstone-performance.getprograde.com today!

 Tip#5- Think Fiber First When It Comes To Carbs:

 

 -       It is critical to focus on carbohydrate quality first AND then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving. In terms of quantity, we have found most people achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.

-       Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your quest to look absolutely awesome:

 

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.

Step#2- Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step#3- Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.

Step#4- Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

Well, those are my top 5 diet tips to help you look your best for the rest of your life. When it comes to nutrition, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible via losing inches in all the right places

A Dose of Enthusiasm Helps You Lose Weight

Dear Friends,

I hope this message reaches you in good spirits. For those of you shaking off the flu right now, I hope you have a quick recovery.

The subject of today is Enthusiasm: Do you have any? When it comes to fitness, you really need a big helping of enthusiasm to maximize your weight and fat loss results.

Those of you who lack enthusiasm will not go very far because all you’re going to do is “wing it” when you exercise, just going through the motions just to say you did something. That my friend, just will not do. How can you expect to lose 30, 40, or 50+ pounds if you don’t feel good about what you’re doing? I can promise you that you won’t lose an inch from your waist if you are not enthusiastic about adopting an active lifestyle. And unless you want to go under the knife, don’t expect to lose 30 pounds in 2-3 months without being excited about what the future holds for you. Focus your efforts on the future and what you could look like if you were motivated, accountable, and enthusiastic about looking better, feeling better, and being fit.

In my professional experience as a fitness coach, my clients who were truly commited, excited, and positive achieved the most. They always lost the most inches, they lost the most amount fat within the shortest amount of time.The others always found better things to do, didn’t eat right because of this or because of that, but at the same time they still wanted to see massive changes.

You have to make a positive change to see a positive change, and you have to stick with the changes to see a positive result. You wanna lose weight? Lose the excuses today; continue to find ways of bettering yourself for the long term. Stop giving in to your negative self-talk. Don’t be discouraged so easy; don’t be made of glass, but be made of stone. Stay strong in your efforts to lose weight, and become healthier. It will pay off for you, but you must give it chance. You owe it to yourself don’t you think?

I think that every single one of you has the opportunity to achieve your greatest body ever. Are you willing to make the necessary sacrifices to achieve your greatest body? What are you willing to give up to lose 20, 30, 40 or more pounds.

Try doing something out of the norm, break out of your comfort zone. To see a difference in your weight, you have to do something different. Your body responds to new stimulus. Are you expanding your mind and body on a continual basis? Or, are you doing same things you’ve always done?

Doing the elliptical for 30 minutes every day at the same speed, with no changes, nothing different is not going to cut it. Walking two miles all the time with no change in pace, speed, or intensity just will not work out, but yet I see people still doing the same things over and over, but are frustrated about their minimal results. I want to see you all successful; you can make this happen. You can achieve with courage, belief, and perserverance

Have a positive mindframe. Do away with negativity. Stop looking for excuses. Focus on the positive at all times. Stop focusing on how hard an exercise is, and starting focusing on what the exercise can do for you. Focus on how an exercise program is going to shape your body. Focus on how you will look in the near future. Focus on buying new clothes because your jeans are too big now. Focus on all the compliments you will receive from the opposite sex, and your close friends and family that love you and want to see you happy with yourself.

Now let’s get enthusiatic and start losing some fat.

Air Force Implements New Fitness Requirements; Top Antelope Valley Personal Trainer Extends A Helping Hand

As a personal trainer and former airman himself, Ron Kusek knows the value of a great fitness program.
He commends the evolution in the culture of fitness in the Air Force and hopes to be of value in helping
other airmen get “combat ready”
Ron Kusek, top personal trainer at Edwards Air Force Base in California applauds the new fitness program
being implemented by the Air Force and commends the evolution of the culture of fitness within the Air
Force as a needed change. Ron Kusek hopes to be of value using his experience as an airman and as a
personal trainer specializing in tactical fitness for military, police, and firefighters.
Ron Kusek truly believes his skill sets can be a valuable asset to an Air Force that gave him what he lacked
as a teenager. “Back when I was growing up, I never knew what I wanted to do. I never felt really good at
anything. Until I enlisted in the Air Force and found my love for fitness and a want to help others,” said
Ron Kusek.
It was then he that he realized the need for change in the structure of fitness programming for the Air
Force. “We should not just be fit, but operationally fit”, Says Ron. Being fit for battle takes on a whole new
meaning, and requires a different approach to fitness. Ron believes being operationally fit includes not just
training for endurance, but total performance should be included. Total performance means training for
strength, flexibility, mobility, speed, power, and agility. Overall health, disease prevention, and injury
prevention are major benefits towards a structured operational fitness program.
In battle, a person must be able to move quickly and swiftly. Individuals must break the idea of just
training muscles and must shift their focus into training movements instead. The better an individual can
move, the more capable that individual will be in completing their mission. They are also less likely to be
injured when their bodies are trained to work together and not isolated as is the case in traditional
bodybuilding programs.
To truly be “Fit to Fight”, total performance, tactical fitness, and anaerobic conditioning should be a
mainstay within the fitness curriculum of the Air Force. 21st century fitness training must go beyond the
traditional means of being fit. No longer is pushups, situps and jogging enough to ensure today’s airmen are
operationally fit to do what is required of them.
Ron Kusek is offering Air Force leadership at Edwards Air Force Base his services and expertise in
providing today’s Air Force with a structured operational fitness program that is efficient, progressive, and
combat specific. It also integrates tactical nutrition plan with a revolutionary fitness program designed to
increase the functional performance, productivity, and decrease injuries, thus making our Airmen ready to
deploy when our country calls.
On September 24, Ron Kusek will be speaking to the 95th Mission Support Group at their Commander’s
Call in regards to developing an operational fitness plan to revolutionize the fitness programming of
Edwards Air Force Base, and hopefully the entire Air Force.
If you would like to speak further in this matter, Ron Kusek can be reached by email at
capstoneperformance@verizon.net or through his website at www.capstonefitnessgroup.com

Healthy Pizza Thats Burns Fat!

Hi, I’m Ron Kusek, a fitness professional serving Edwards AFB and the Antelope Valley. My specialities include fat loss programs, and performance enhancement programs for youth and tactical athletes.

I want to share with a go-to recipe my family uses to enjoy a great tasting pizza without burning a hole in your wallet and without the unneccessary calories.

Great for parties, great for a quick meal, this pizza recipe packs nutritious punch surely to help you get the body you want.

Here’s what you need:

100% Whole Wheat Pizza Crust

2 Roma Tomatoes

Red Onion

Green and Red Pepper

Mushrooms

1 Can of Pizza Sauce or Tomato Sauce

Baby Spinach

Cilantro

Canadian Bacon

Light Mozzarella Cheese

For seasoning you’ll need crushed red pepper, Rosemary, Oregano, and Garlic Pepper

Preheat the oven to 350 degrees for 10 minutes. Cut up all your vegetables and canadian bacon to small pieces. Spread your sauce evenly over your pizza crust, then sprinkle your cheese lightly over your pizza. Sprinkle the seasonings listed above over the pizza, but do take care not to over do it. Now go ahead and spread your spinach first over the pizza, followed by the tomatoes, onions, green and red peppers, then mushrooms and cilantro.

From here your pizza is ready to go into the oven. Bake for 14-16 minutes depending on how you want your crust. After it’s done, let it cool down for 2-3 minutes. Now go ahead and enjoy your day with an awesome pizza that’s great for any occasion.

The State of Fitness in the Antelope Valley

Local Antelope Valley fitness pro and creator of the Lean & Sexy Ladies Fitcamp Ron Kusek speaks on fitness and the one thing  that has plagued Antelope Valley residents and lets them know how to get lean for life!

As a fitness pro, I spend a lot of time talking to my clients about self sabotage. Self-sabotage has got to be one of the worst things people do to themselves when it comes to getting into ultimate shape. We give in to our temptations with no regard to what it will do to our body, but then we scratch our heads when we gain five pounds.

We give to the donuts sitting in the break room at work. We give to the ice cream our significant other has brought home. We give in to the sweets, the soft drinks, and the high calorie meals at the fast food and sit down restaurants on a daily basis, but we still scratch our heads when we gain ugly fat.

We want the weight off, but yet we still eat the foods that have made overweight and obese. We want to look good, but yet we don’t want to sacrifice our comfort foods in return. We want a great body, a healthy body, but yet we do things that deter us from being healthy, and looking great.

Have you ever asked yourself why? Why do you continously stop yourself from reaching your goals? What can you do stop jumping on the merry-go-round and move forward in reaching your fitness goals?

Here’s my top 2 tips on getting fit and staying fit.

1. Change Your Mentality on Fitness- Think of fitness as a journey and not a destination. Don’t treat being fit as something you do before a wedding or a cruise. Waiting two months before an event then doing a crash diet and burning yourself out with exercise is only going to make you miserable, and possibly injured. Make fitness a part of your lifestyle if you want to live longer and happier.
2. Good Nutrition Can Save Your Life- By eating foods that you are supposed eat; things that were made from the soil of the Earth and not in a factory or a lab can improve your health drastically. Focus on eating a colorful diet full of a variety of vegetables, fruits, whole grains, and lean proteins sources. Each food source has different nutrients that serve a specific function to the body. So don’t be a picky eater. Every person that I have met who didn’t like vegetables or didn’t like one thing or another has always been overweight.

Has anything I said hit home? Take a good look at yourself and your life and make the necessary changes so you can look great, feel great, and live a great life.

Antelope Valley Personal Trainer Reveals Top 2 Maximum Fat Loss Exercise Secrets

Ron Kusek is a local Antelope Valley personal trainer and creator of the Lean & Sexy Ladies Fitcamp. Today he shares his top two secrets to attaining a lean body and staying lean permanently!

Today I will be sharing with you my well guarded secrets to getting fit and staying fit without any gimmicks, fads, or worthless diet pills.

These are actually really simple tips that you will help burn more fat in a faster time and when comes to fat loss, simple works best.

Top 2 Exercise Tips

• Always focus on total body- This would include doing a 3-5 exercise circuit that works your upper body, lower body, and core within each workout. You’ll perform this circuit three times a week while resting in between workouts. You will perform each exercise for 50 seconds while resting ten seconds before moving on to the next exercise. A sample workout would be as follows:

-Prisoner Squats

-Pushups w/1leg extended

-1leg Deadlifts

-Renegade Rows

-Side Planks

Rest for one minute before repeating for four more rounds.

• Focus on Intensity, Not Duration-Often times I always hear women talk about how long they ran or walked, but they wonder why they haven’t lost any weight. Research has told us that aerobic training, while having enormous health benefits, does nothing for fat loss. Knowing that, you must instead focus on doing Intervals. This method has shown us the mega benefits intervals have on torching fat.  Employ intervals into your training right after you complete your circuit training workout above. Intervals work as follows:

-Select your cardio equipment of choice, warmup for 2-5 minutes, then do 30 seconds of work followed by 30 seconds of rest. Repeat this for 4-6 rounds, then build up from there. This method also works without equipment doing bodyweight cardio such as running in place, ice skaters, or jumping jacks.

 

The Lean & Sexy Fitcamp Time Change

Hi All,

Your local Antelope Valley Fat Loss Coach here, the time has finally come! The Lean & Sexy Fitcamp has changed to an evening schedule. Come be a part of hottest women’s fitcamp known to the Antelope Valley.

The evening fitcamp will start on Aug 31st. Times will be at 6:30-7:15pm on Mon, Tues, Thurs, and Fri. This located at Genesis Gymnastics in Lancaster.

Come get into the best shape of your life with me at your side coaching you along you along the way.

I truly hope you can make it.

Antelope Valley’s Best Fat Loss Expert,

Ron Kusek, Your Sexy Body Maker
Capstone Performance & Fitness LLC
The Lean & Sexy Fitcamp

The Evil Supplement Industry

As you probably already know, the supplement industry is filled with phonies.

They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!

And for awhile now I’ve been telling you about Prograde Nutrition. They are the real deal.

In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?

Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.

See for yourself here: Prograde Nutrition Video www.capstone-performance.getprograde.com/bannedvideo.html

Your Trusted Antelope Valley Fat Loss Coach,

Ron Kusek, Certified Tummy Flattener

PS – I don’t know of any supplement company – other than Prograde Nutrition www.capstone-performance.getprograde.com/bannedvideo.html – that would have the guts to do this. And I’m sure their competitors aren’t too happy about it!

Grocery Store Tour slated for Sept 19th at Trader Joe's in Palmdale,Ca

Top Antelope Valley fat loss expert and owner of Capstone Performance & Fitness Ron Kusek is holding a grocery store tour at Trader Joe’s in Palmdale. If you want to lose weight, flatten your tummy, and fit into your skinny jeans then you want to be there.

Slated for September 19th at 9:30am, learn the latest and greatest tips to maximize your weight loss efforts. When it comes to getting into awesome shape, everything starts with the foods you put into your body. Are you doing the right things to kickstart your metabolism into high gear?

Find out what you absolutely need to have in your fridge and in your cabinets, discover the shams and marketing ploys companies use to get you to spend your money.

Why should you be there? Why shouldn’t you? You need to be there if you really care about your health and how you feel. Discover my biggest secrets to success in weight loss.

Mark this down in your calendars right now: September 19th 9:30am at Trader Joe’s on 10st and Rancho Vista Blvd. Trader Joe’s has to be the most awesome place to find the best, most nutritious fat blasting foods around. Come find the highest quality foods money can buy.

Will you be there? I surely hope so. Invite your friends and let’s have a good time.

Oh, and did I mention it was FREE to attend

Your Trusted Fitness Advisor,

Ron Kusek, Certified Tummy Deflator
Capstone Performance & Fitness LLC

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