Of course you do!

Well, check out this new video series of some Lean & Sexy Fitcampers doing a circuit of Lunge Runs and Incline Planks with an Arm Lift. This will help you burn a ton of calories as well as tighten your legs, abs, and arms. We did ten seconds of work with 5 seconds of rest between each exercise.

Use it as a finisher after a weight lifting workout or early in the morning for a quick metabolic boost.

Bodyweight Cardio/Core Circuit for Fat Loss

Amazing Body, Amazing Life!

Ron

Hey fit friends, hope you’re doing great!

Ever wondered how your body burns fat and how to maximize it? Well today you’re in luck, cause I’m going to explain to you the three step process of how your body draws on it’s fat stores as energy.

1. Fat Mobilization- Belly fat exists in fat cells, for us to lose fat we need to release it from the cell and into the muscle where it can be used as energy.

How do we do this you ask?

We accomplish this by creating a caloric deficit. The body must have a shortage of fuel for exercise and it needs to draw on it’s energy stores. Those energy stores are:

-Carbohydrates (glycogen)
-Protein (lean muscle)
-Fat

Our goal is to focus on keeping glycogen levels low (through intense exercise and a supportive nutrition plan) to prevent our bodies from using that as an energy source. We also want to prevent the body from using protein as an energy source- we must work to maintain and develop lean muscle by keeping the body in a state of positive protein synthesis.

So then, how do we maximize fat mobilization? We do this through a reduced calorie, low carb, high protein diet and through an intense total body resistance training program.

We must keep glycogen low because this is the body’s preferred fuel source and fat is something that the body wants to hang on to. Quite frankly, fat is a defensive mechanism that prevents starvation during a famine. By focusing on foods like mixed berries, salmon, and broccoli, we can keep your blood sugar low and your lean muscle in a constant state growth and redevelopment.

Mobilizing body fat requires us to first break down the triglyceride inside the fat cell into free fatty acids so that it can enter into the bloodstream.

When blood sugar is low a signal is sent to the fat cells to activate (HSL) or Hormone Sensitive Lipase, and to convert triglycerides into free fatty acids and to transport them to the muscle and liver where they can be burned.

Through these methods we can mobilize more fat from its fat cells for transport, which leads to step 2.

2. Fat Transportation- Under a reduced carb diet and an intense exercise program we will increase HSL and further break down fat cells into free fatty acids which are then transported in th blood to the muscle where it will be used as fuel.

3. Fat Oxidation- Glycogen levels must be low to increase fat oxidation.

It boils down to this:

Increased levels of fat mobilization + high levels of fat oxidation= You getting lean faster.

In order for this process to work, you must stay hydrated with pure water to optimize fat loss. This along with a reduced carb, high protein diet, and an intense exercise program will maximize your fat loss, improve your health & fitness, and build lean, toned muscles.

Alright, now it’s time for you to take action. This process is simple, but it takes a lot of hard work and a long term plan to help you stay lean.

Aren’t you ready for success, I sure am! Take everything one day at a time and you’ll see long term results and permanent fat loss.

P.S. The Lean & Sexy Fitcamp is accepting new members, if you’re a busy professional woman looking to get into the best shape of your life then I want you to be part my exclusive group of Antelope Valley women all wanting a better physique, to feel better, and live their lives to the fullest.

http://capstone-performance.getprograde.com/What-Your-Doctor-NEVER-Told-You-About-Fish-Oil.html

This vital health information is so important they’ve made the “What Your Doctor NEVER Told You About Fish Oil” report completely FREE – for the time being.
It is available for download from their secure servers at this link:

http://capstone-performance.getprograde.com/What-Your-Doctor-NEVER-Told-You-About-Fish-Oil.html

Yours in health,
Ron Kusek

http://capstone-performance.getprograde.com/optimal-intake-of-carbs-and-protein.html

Seriously, if your goal is to lose fat then you need to read what the research says about this hormone. This article does a great job of explaining it in easy to understand language.
http:// capstone-performance.getprograde.com/optimal-intake-of-carbs-and-protein.html

Yours in health,
Ron Kusek

But what I say you should do is persevere anyway; obstacles will always be there, it’s just a part of life. Plenty of things will stand in the way but only if you allow it to control your health. You are more powerful than you think. You have more control than you think.  

It’s time you realize that.

I challenge you to persevere through it all; loved ones being sick, stress on the job, finding time to exercise, etc. These are all things you should want to push through.   The past few years have been rough for a lot of people, but I believe that through positivity, support, and great health amazing things can happen. I believe that a positive mindset is contagious.   When people see you pushing past your own obstacles and making great things happen despite the roadblocks in front of you, they will follow suit. And since losing fat and transforming physiques is my specialty here are the laws that you need to set in place for your life in order to see the results you’ve been searching for.  

1. Have a positive mindset- This has to be number one. Look at your life and ask yourself what negative behaviors are creating obstacles that could be prevented. For example, stress eating is common cause of obesity and other health related issues, but it is preventable.

 If stress eating is a problem for you then try enforcing more positive behaviors like going for walk, prayer, reading a book.   Just do something that will allow you to relax. One thing I do know is that a negative mindset will stop anybody in their tracks from achieving anything. Want a lean physique, or even financial success, remaining positive against the odds will be key.  

It’s good to have a vision of what you want your health outlook to be and how having a leaner physique would improve your lifestyle. So write down what your vision is, then outline what goals you will accomplish to achieve your vision. Then write down the obstacles in your way and your areas of strength that will help you navigate your way through those obstacles.  

Without a a clear picture of what you want, how you’ll get it, and what stands in your way, it will be hard for you to achieve significant fat loss. You may see results, but they will be limited and they will be short lived.    

 2. A Supportive Nutrition System is Key- Without it, all is lost. You cannot out-train a bad diet, I don’t care how much you exercise. Achieving a lean body is next to impossible you believe you can eat whatever you want and expect to still lose weight. I can be the best fitness coach in the world and have the best training programs ever invented and still not be able to help you AT ALL.  

You don’t have to diet. The word “diet” to me just has too many negative connotations that come along with it. That’s why I prefer to use “supportive nutrition”, eating supportively just sounds for positive and healthier to follow. To eat supportively means giving your body what needs to live and function properly. I associate dieting with the word “restrictive” or “to go without”,   So eat supportively whatever your goal is, whether it be losing 20 pounds of fat (maybe more), or gaining lean muscle. The main principles of eating supportively are these:  

• If you can’t grow it, kill it, or pick it, it shouldn’t be eaten
• Anything that has to be processed with tons of unpronounceable ingredients is most likely bad for you
• Eat more carbs around the time you are likely to be active. Today’s sedentary lifestyles just don’t allow us to eat carbs in excess and still lose weight.
• Eating after 6 o’clock will not make you fat, over-eating will. If you’re hungry at 8pm then eat something, just keep the meal light. A piece of fruit, a protein shake, a colorful salad with light dressing are all great options to keep you full throughout the night
• Food additives are horrible, so are preservatives and pesticides. Stay away from these as much as possible
• Drink nothing but water throughout the day and nothing else (with the exception of green tea). Liquid calories are usually empty calories and empty calories are usually fat calories. Water in it’s purest form is the greatest thing for you, not vitamin water or anything else these companies try to past as healthy.
• Eat more often for greater fat loss, at least 4-5 meals a day every 3-4 hours for an elevated metabolism and rapid fat loss.
• Stop eating the same fruits and vegetables. Switch it up and a rainbow of colorful fruits and veggies. Each fruit or veggies has different, but significant nutrients that another will not provide, so being picky about your fruits and veggies is just a bad choice.  Keep a plethora of organic produce available for your consumption. The weight scale will thank you.

3. Logging in long hours of cardio is not the answer to fat loss. While low intensity cardio is certainly great for improving your health and reducing stress, is does not, however, do very well for reducing body fat. You’ll achieve more success in reducing excess body fat by doing shorter higher intensity cardio sessions at least 2-3 times a week. Try doing 15-30 minutes of 30 seconds of high intensity cardio work followed by 60 seconds of active recovery for the best results in reducing body fat and losing inches.  

4. Metabolic Resistance Training is magic for reducing body fat. You can’t create a leaner physique without some form of lean muscle training in place. MRT creates and afterburn effect which is technically called EPOC which stands for Excess Post-Exercise Oxygen Consumption. It is defined as the recovery of the metabolic rate back to pre-exercise levels. It’s like a fan in an automobile that doesn’t shut off right away after a long drive. It takes time for your body to recover from a hard workout, which means that after an intense workout, you’ll be still burning calories long after your workout is done.

In contrast, light workouts do not produce EPOC so once your done with your workout so is your body.   It order to accelerate fat loss you really want to produce the “afterburn effect”, otherwise you’ll be spinning your wheels, but not going any where. EPOC is great for fat loss, you’ll be burning calories for days after a good workout, combined with some high intensity cardio, a supportive nutrition plan, and a positive mindset, achieving your fitness goals in 2011 is very possible!  

Please let me know what you think by placing a comment. Is there anything you would add to the list? What do you feel helps you? I’m always learning and improving and I sure like to know how I can help you achieve your goals this year.

Your Fitness Coach,

Ron

Amazing Life! Amazing Body! Dedicated to those who want a fitness program that will add value, quality, and happiness to their lives. Results Guaranteed!

To be truly fit requires motivation, persistence, and positive thoughts, even when you don’t feel like being motivated, positive or persistent. That’s what separates those who get results and the people who don’t.

I cannot stress enough how important positive thinking is to your results. Think about it for a second, call yourself a pig long enough and you’ll find yourself eating like one. Keep telling yourself that you’re ugly, fat, and disgusting and I’ll bet my life that your actions will become that of a ugly, fat and disgusting person.

On the other hand, fit people may have bad days, but it will never effect their thinking. They’ll say, “I’ve had the worst day today, but you know what? Tomorrow will be phenomenal!” Even during turmoil, fit people don’t allow their health to be affected. This is because they know that if they allow their health to falter they are of no good to anyone.

Fit people are not born with this trait; this trait of persistance, motivation for success, and positive thinking is trained every day.We hone this these traits as if it were a skill, much like a sniper who must hit their target with just one shot. Much like exercise for the body you must train your mind ten times as much.

A strong mind equates to a strong body. Without a strong mind, without mental fitness, your physical fitness will most definitely suffer. This is because weaker minded people are more likely to cancel sessions in the gym. They are more likely to be emotional eaters, turning to food in any stressful situation.

Negative thoughts lead to negative behaviors. My friend, I implore you to change this. Change your way of thinking, find ways to overcome stress, grief and out of control emotions. You will thank yourself for it and your body will thank you as well.

Don’t train your mind with reinforced negative behaviors. Don’t be stuck in body that feels like a trap. When you’re overweight or obese, things always look more gloomy than what appears. You must continue to fight even when you feel like giving up on it all.

You cannot fail yourself. Wake up everyday not looking forward to what horrible things can happen, but look forward to how you can touch somebody’s life that day. Train yourself to look forward to your training sessions. You must feed your subconscious mind with positive affirmations every day.

Every day you must tell yourself that I’m the best, that no one will stop you from reaching the gym. No one can stop you from having a smile on your face. Tell yourself that I will be lean, I will have a flat stomach, and I will eat healthy every day. Say to yourself that the person I see before me is not who I really am. Tell yourself that I am not overweight, I am not disgusting, I am not a ugly, fat pig.

My friend, you are better than what you think. Now you must go out and prove it to yourself. Train your mind and the body will follow.

Yours in Fitness,

Ron Kusek

Fruits & Veggies.... Are you getting enough?

It’s recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don’t know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It’s not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy ‘em pre-chopped

Look, I can be lazy, too There’s nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It’s much better for you than not eating them.

2) Carry ‘em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It’s that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)
http://capstone-performance.getprograde.com/vgf25-free-trial.html

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Yours in health,

Ron Kusek
PS – You can see all the whole food ingredients they use to make VGF 25+ at http://capstone-performance.getprograde.com/vgf25-free-trial.html

There are six simple, but effective rules that will lead you to long lasting happiness and great health.  Do these and getting lean will be easier than it has ever been.

And here they are:

1. Eat five to six meals every day.  some people may think this is blasphemy, but eating small meals allows you to digest your food better, it allows your draw in more nutrients while minimizing fat storage.

Only eating 2-3 meals a day is disasterous on belly fat. I implore you to embrace the more frequent meals every 2-3 hours. Your metabolism will benefit greatly (not to mention your waistline)

2. Eat a reduced carb diet. By reducing your carbs you’ll benefit in lowering your weight very fast.  It’s not that all carbs are bad for you, it’s just that carbs are designed to fuel activity and let’s face it, we not as active as we think we are. Another thing to point out is this; Carbs are your body’s primary fuel source, so eating too many carbs deprives your body of releasing fat as energy source.

By reducing your carb intake to only vegetables, fruits, and some whole grains, you’ll force your body rely on stored fat for energy throughout the day and during exercise, your bodyfat will fall faster than you thought possible.

3. Control your cheat meals. The honest truth is that people cheat more than they realize. So be accountable, don’t be a diet adulterer. Stay faithful to your supportive nutrition plan. Your cheat meals should be a reward, not a right.

If you’re feeling stressed out and need to let off some steam don’t reach for the ice cream. Trying talking to a close friend, go for a walk, or read an interesting book. Don’t rely on food, it’ll just keep you from reaching your goal weight. You must overcome your emotions at all costs. Don’t grieve through food, you’re only going to add to your own sadness by doing this. Emotional eating will trump exercise not matter how hard you work.

When it comes to cheat meals, realize what’s important to you. After a week of eating very well, let your hair down and enjoy a little desert, but don’t ever get out of control. It only takes a few minutes to gain weight and it takes weeks to take back off, so always be vigilant with eating. Don’t sabotage your own success.

4. Eat for nutrition first, taste second. The problem I see with most people is that they are more concerned with the taste of food than what it provides nutritionally. Now, I’m not telling to eat wheat grass and tofu or anything, (unless you like that sort of thing, me, I’ll pass, but that’s just me). But there are ways to make food taste great while avoiding excess calories. Cut out the dressings, the gravy, and all the sauces if you want to continue to see success in losing pounds of fat. Focus more adding herbs and spices to foods for flavor.

One thing I want to note is I eat healthy every day. I have my cheat meal, but I eat healthy, but I don’t eat nasty food. Everything my wife and I make is healthy, but very flavorful. We enjoy our food, but we never put taste over our nutritional needs. It’s very important that keep your eyes on the prize and not whats on your plate.

5. Supplement wisely. Taking certain supplements will make your fitness more successful. I hate all the miracle fat burners and magnificent muscle builders they have out there. The supplement industry has a lot of fakes and frauds out there ready and willing to take your money, but with a smart fitness coach like myself at the ready to point you in the right direction, you’ll have no worries in purchasing the right stuff to help you get in phenomonal shape. For better health I like Kyani and Prograde. These are my favorite go to companies for the healthiest, purest, most bang-for-your-buck supplements you can find in the market today.

The essential supplements you must have are whole food multivitamin complex such as the Kyani Sunrise and Prograde VGF +25, you also need a highly concentrated Omega 3 supplement also made by Kyani and Prograde. The third supplement is a recovery shake made by Prograde called simply “Workout”. These three super supplements will give you what you need to ensure your body is working at optimal function. Taken consistently your health and lean muscle will skyrocket when you train under a high intensity program like mine. You can find more info about these companies and their products at www.kyani.net/capstonenutrition and www.capstone-performance.getprograde.com, respectfully.

6. Minimize excess liquid calories. It’s not just the snickers bars or ice cream that make you pack on the pounds, it’s the soda, alcohol, and fruit juices that expanding your waistline like a balloon. Restrict yourself to green tea  and plain water throughout the day. You’ll perform better in exercise and at work, plus your body function so much better when you’re properly hydrated.

There you have my rambling is over for now. Stay tuned for more great fitness and nutrition tips to make as lean and as sexy as you want to be. If have anything to add please leave a comment below.

Ron, Antelope Valley’s Top Fitness Expert

Is it safe to eat?hmmmm....

Salmon is supposed to be “good for you”, right?

–
Amazing Life! Amazing Body! Dedicated to those who want a fitness program that will add value, quality, and happiness to their lives. Results Guaranteed!

No my friend, you have only worked the outside of your body, but on the inside is where the real workout begins. Once you put the weights down or run that last suicide then comes the regeneration phase. The regeneration phase is when you work to replenish the fluids you lost, stretch the muscles that you strengthened, repair the damage that you’ve caused to your body during your workout or practice. 

This phase is where many people fail horribly. One of the best ways to grow stronger and recover faster from your workouts is the use of chocolate milk. Drinking chocolate milk after a workout has numerous benefits. One is replenishing your body with much needed amino acids and carbs. 

It is easy to digest and is easily transported through the body, repairs damaged muscles faster, and on top of that, who doesn’t love a cold glass of chocolate milk? Who knew something so good as child would be so helpful in the athletic development of our athletes. 

I love to make smoothies out of chocolate milk myself. To get the most of your workout try this delicious smoothie made full of muscle growing, performance enhancing nutrients. 

1 cup of low or non-fat chocolate milk 

1 scoop of Prograde Workout recovery powder (found at www.capstone-performance.getprograde.com 

1 teaspoon of unflavored, pure creatine monohydrate 

1 small banana 

1 cup of frozen strawberries 

1 tablespoon of flax seed powder 

Ice 

You want to make sure you go through the entire regeneration process which is as follows: 

1. Utilize a foam roll to improve muscle tissue quality. Found at any sporting goods store or www.performbetter.com 

2. Stretch your tight muscles. Many people don’t do very well in this area. I most I see people do is attempt to touch their toes or some funky hip rocking and thats all. Spend five minutes stretching only your problem areas. Many people could avoid a lot of joint/muscular pain if they improved their flexibility 

3. Drink a recovery shake. Use the recipe above and watch your fat loss decrease, your lean muscle increase, and your performance soar to new heights. 

We have to do better  if improving our fitness and athletic performance is important to us and one organization leading the charge is the Got Milk?Refuel America campaign. If you ever seen the commercials with the “Got Milk” slogan then you know that the campaign promote milk and it’s benefits for a variety of reasons. The purpose of the Refuel America campaign is to recognize coaches who promote the value drinking chocolate milk as part of their athletes recovery. I myself am a huge advocate as well. 

 I for one, am particularly excited about this as I am a supporter of anyone or any group who promotes better recovery of young athletes and fitness enthusiasts.  I am all for proper recovery and proper nutrition; through this many injuries can be reduced and athletic careers are enhanced. 

Got Milk, anyone? 

For more info about the Got Milk?Refuel America program check them out at www.bodybymilk.com. 

GOT MILK? CAMPAIGN TO HONOR DESERVING COACH AT ANTELOPE VALLEY HIGH SCHOOL USAB Legend A.C. Green In Lancaster, CA to Recognize Coach Marcus Williams for Instilling Positive Post-Exercise Nutrition Habits Among His Student Athletes         

WHAT:   A.C. Green will visit Antelope Valley High School, on September 30, 2010 to host a school rally to honor Coach Marcus Williams for his outstanding efforts in teaching student athletes about the benefits of post-exercise nutrition. Coach Marcus Williams will be presented with a Refuel Grant worth $1,000 to help further efforts at Antelope Valley High School to teach the benefits of exercise and nutrition.    The Refuel Grant program, sponsored by the “got milk?” Campaign, recognizes coaches who’ve changed their team’s recovery game plan to include lowfat chocolate milk to help give teen athletes the competitive edge.  From September through November 2010, coaches, teachers, students and parents can visit http://www.bodybymilk.com/ to nominate secondary schools that refuel their athletes with chocolate milk for a chance to receive one of ten $1,000 Refuel Grants.   

WHY:     When it comes to performing at the highest level, an athlete’s post-game recovery routine is just as important as their pre-game prep. Experts suggest there’s a two-hour recovery window after a game or workout—the best time to refuel and rehydrate your body to keep it in top shape and help you get back in the game.  Lowfat chocolate milk contains a mix of carbs and protein to refuel and repair muscles, fluids to rehydrate and electrolytes, including calcium, potassium and magnesium, to replenish what is lost in sweat and has the added bonus of bone-building nutrients like calcium.     

  FOR MORE INFORMATION: For more information, log on to bodybymilk.com   Media Inquiries Contact: Anna Hellgeth, ahellgeth@webershandwick.com, Direct: 312-988-2083, Cell: 847-927-5767