Former Fat Guy Newsletter Health * Fitness * Regeneration * Empowerment Weight Management Strategies by Rob Cooper Issue 9 15th May 2005 ------------------------------------------------------------------- Former Fat Guy dot com ------------------------------------------------------------------- 2 Join? 2 Leave?...See End ------------------------------------------------------------------- CONTENTS: 1: Quick Intro... 2: Four tips to get that beach body fast 3: Weight Gain Myths 4. Tip 5. Monthly Contest <------------- !!!! --------- ------------------------------------------------------------------- 1: Quick Intro: It's been nearly two months since the last newsletter. I spent a month away from my office while I was in my home town in Saskatchewan Canada dealing with my fathers illness and final passing. I've told you about my experiences with that already. While I was away, I continued to run three days a week as well as getting a temporary gym membership in a gym with equipment older than I am. I drew a lot of looks while I was following the program my trainer outlined for me as I don't believe they've ever seen movements like I was doing ever before. I can't say I was consistent with my food program at all. I'm so thankful that I have Sunrider Foods in my life which provide me maximum nutrition with maximum convenience. I stayed on my program as much as possible but strived for maintenance instead of getting ahead. There were a lot of days I honestly just guessed, but again, was looking for maintaining the ground I'd gained. Summer's coming. Jesse Cannone has an article on getting ready for the beach and I'm planning my Skydiving Accelerated Free Fall course for next weekend. A series of Seven coached jumps from 11,000 feet of which I have to pass in order to be certified and then be able to go solo. One of the things I would not have attempted at my max weight of 475 pounds and one of the things to look forward to if your nearing your goals. We also continue our series of articles by Gary Matthews, the "Trainer from Down Under". Read most of the article here and the rest online. Until next time Namaste Rob Cooper ------------------------------------------------------------------- Tom Venuto - Lifetime Natural Competitive Bodybuilder, Personal Trainer, Fitness Nutritionist, and Professional Success Coach teaches you his body transforming success system jam-packed with all the rapid make-over methods previously known to only a handful of top competitive bodybuilders and sexy fitness models. www.formerfatguy.com/burnthefat ------------------------------------------------------------------- 2. Four Tips to Get That Beach Body FAST! by Jesse Cannone CFT, CPRS, CSPN http://www.formerfatguy.com/go/achieve-fitness/index.asp Spring is here and summer is right around the corner and I know that if you are like most people, you are thinking about what you can do to get in shape quickly for that beach weather. Are you going to be beach ready? You will after you read this article... Tip # 1 - STOP storing new body fat! It amazes me how many people start an exercise program to l ose weight yet end up just packing on some more new fat later that day or the next. So the number one goal should be to first stop storing new body fat. You can do this very easily by eating small, balanced meals or snacks every two to three hours. There are multiple reasons why frequent feedings not only boost metabolism but also prevent storing new fat. Here are just a few: Frequent eating conditions the body to use fat for energy because the body used to getting fuel and doesn't need to or tend to store is much fat. Part of it is because it doesn't worry about when the next feeding will be. I'm sure you've probably heard of the starvation mechanism and know what it is - basically the longer you go between feedings to worse it is as your body slows down the rate at which it is burning fuel to conserve energy. The body is then more likely to hold onto the food as body fat just in case it has to go another long extended period of time without food. By eating smaller and more frequent meals/snacks you lessen the likely hood of providing too many calories at one time and therefore make it much less likely that you'll store any new fat. Tip # 2 short mini-workouts I know you're busy as most people are and you don't have time for marathon-style workout sessions 3 to five times a week. Most people don't need to exercise that much or that often and nor do you. Short bouts of exercise are as effective and sometimes even more effective if done progressively than traditional exercise routines. The reason is that these short mini-workouts can be done daily (even multiple times per day) and this gives your metabolism a boost more frequently. Just 10 to 15 minutes of moderate to high-intensity cardiovascular or aerobic exercise every day will increase blood flow and circulation, burn some extra calories, and most importantly give you that little boost. Another reason is short mini-workouts are more convenient and practical for most people. Even if you have no equipment at home you can still get that all so important boost in metabolism. Here are just a few ideas: 1. run upstairs and walk back down run – repeat that for five or so minutes and you'll be exhausted. Plus, you'll totally elevate your metabolism and increase blood flow and circulation and have you feeling great! 2. perform 10 minutes of calisthenics (jumping jacks, kick butts, high knees, jog in place, mountain climbers, etc) 3. take a quick 10 minute power walk. Walk nearly as fast as you can and over time try to increase your distance and/or speed Mini-workouts can work extremely well so don't be afraid to experiment. Tip # 3 – Stay hydrated! Fat metabolism IS affected by how well hydrated your body is. People totally underestimate the effective that water has when it comes a fat loss and also on overall health. Over 70 percent of the processes that the place your body take place in water and things like organs can't function optimally without enough water. There's still a debate on how much you need and I don't think anyone will ever know for sure but to play it safe I would recommend you strive to drink at least 4 cups or more each day – and NO, tea and juice don't count. Yes, they have water but they also often have sugar and other ingredients that actually limit the amount that is absorbed and used. Tip # 4 – Exercise MUST be Progressive! Training progressively with strength training is probably one of the most important forms of exercise you can do. Plus, this principle applies to all forms of exercise and fitness. So when you're talking about reshaping the body, boosting metabolism, and burning off that excess body fat, you have to ensure that nearly all of your workouts are progressive in nature. Give the body a reason to change! Just because you go to the gym and do strength training a few times a week doesn't mean anything – you have to provide a stimulus or reason for the body to make improvements. The number of sets and reps doesn't matter, what matters is that the muscles and systems are subjected to a greater than stress than what the muscles are used to. Here are some general guidelines: one to three sets per exercise, as many reps as possible in good form on each set, perform slow controlled reps to maximize muscle involvement, change exercises frequently, etc. Jesse Cannone CFT, CPRS, CSPN - Is a certified personal trainer and the owner of Achieve Fitness, the ONLY personal fitness training program in the Maryland, Washington DC, and Northern Virginia area that guarantees your results... his website: http://www.formerfatguy.com/go/achieve-fitness ------------------------------------------------------------------- Highly Recommended By Rob... The single most important factor in taking action on anything in your life is to empower yourself! I was able to lower my stress levels about money, relationships and take my business to the next level after taking the M-illionaire Mind Intensive offered by T.Harv Eker. This is a 3 day intensive workshop that will recondition yourself for "automatic" success. F R E E courses offered in Alberta, California, British Columbia, Washington, New York, Toronto and now Florida. Get Harv's Book which includes 2 F-R-EE 3 day workshop certificates plus hundreds of dollars in bonus material. http://www.FormerFatGuy.com/peak/ ------------------------------------------------------------------- Q U O T E S ------------------------------------------------------------------- "Most of us know perfectly well what we ought to do; our trouble is that we do not want to do it." -- Peter Marshall. "The indispensable first step to getting the things you want out of life is this: decide what you want." --Ben Stein "If we did all the things we are capable of doing, we would literally astonish ourselves. --Thomas Edison "After 40, it's no longer called baby fat" -Rob ------------------------------------------------------------------- 3. Weight Gain Myths by Gary Matthews, the "Trainer from Down Under" http://www.formerfatguy.com/muscle/weightgain/weight-gain-myths.asp The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings. Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear in the gym when it comes to exercise and weight gain, do the research yourself. Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Lets take a look at some of the most common weight gain myths. ** High repetitions burn fat while low repetitions build muscle. Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you, also if the weight doesn't changes on the bar nothing will change on you. You need to become stronger. Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off? Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat). ** Vegetarians can't build muscle. Yes they can! Strength training with supplementation of soy Protein Isolate has shown to increase solid bodyweight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass. ** Strength Training will make you look masculine. If it is not you're intention to bulk up from strength training you won't. Putting on muscle is a long hard slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up. To bulk up you also require more food. Women don't produce enough testosterone to allow for muscular growth as large as men. ** By working out you can eat what ever you want to. Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want. Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure. ** If you take a week off you will lose most of your gains. Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles it has the habit of refreshing you and to heal those small niggling injuries. By having longer layoffs you do not actually lose muscle fibres, just volume through not training, any size loss will be quickly re-gained. Read the rest of the article online where Gary busts 7 more muscle building and weight gain myths. http://www.formerfatguy.com/muscle/weightgain/weight-gain-myths.asp I was asked by Gary to review his weight loss e-book "Maximum Weight Loss in 10 Weeks" and found it to be quite good. In fact I told him that if I had to summarize what I did for my success, it would end up very much like his book. ------------------------------------------------------------------- How to Gain 10 lbs in 10 weeks from as little as 20 minutes per week! -Hightly Effective Workouts -No need for 3-4 Days Training -Double your Results -Iron.clad R.isk F.ree M.oney B.ack G.uarantee http://www.formerfatguy.com/go/maximumfitness ------------------------------------------------------------------- 4. Tip DO NOT train with weights after an intense aerobic workout or train beyond your body's ability to adequately recuperate. The pituitary may reduce GH production and increase production of the "stress hormone" which may break down muscle tissue. ------------------------------------------------------------------- Monthly Gift Offer I have decided to offer a gift to one lucky subscriber each and every month. I have mentioned that I base my nutritional profile on Sunrider System Specific Whole Food Formulas and I want to share them with you. Each month, I will announce a contest to which you will enter your email address. This contest will be open each month for a few days after the release of each newsletter. Subscribers who want to be involved can enter their email address and I will make a draw out of those entered. The products I am gifting to the winner is worth $80 so, this month's contest is now open. You have until midnight on the last day of the weekend that I'm taking my Accelerated Free Fall skydiving course, Sunday May 22, 2005. If all goes well I should have 5 minutes of free fall time by that date. Each month, the list will be cleared and a new draw will take place. Go enter now http://www.formerfatguy.com/private/subscriber-contest.asp?id=private ------------------------------------------------------------------- Quit Drinking Coffee and Tea... For those eliminating or wanting to eliminate coffee or tea from your diet, I recommend a whole food beverage offered by Sunrider called Calli. Shao-lin temple priests ate this formula of whole food herbs as a salad for it's ability to improve mental clarity and improved concentration. Now available in a concentrated whole food beverage, Calli is alkaline in nature and has less caffeine than a carrot. Calli can aid digestion and by it's alkaline nature, less impurities are likely to be absorbed or retained from normal digestion. http://www.formerfatguy.com/sample-packs.asp ------------------------------------------------------------------- Advertising: People have been asking how to advertise in this newsletter. It's just $200 for the top ad, $150 for the middle ad, $125 for the bottom ad. OR $300 for ALL THREE. Ads are one line of text (55 characters) and one URL. 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