“Do not judge so that you will not be judged. For in the way you judge, you will be judged; and by your standard of measure, it will be measured to you.” – Matthew 7:1-2

Well it’s here – Memorial Day weekend. The official start of summer.

Just because you can doesn't mean you should!

The great “unveiling” – when the shirts come off, the swimsuits go on and the entire world knows exactly how good or bad your dieting and exercising was for the last 3-4 months.

Judgment Day!

Are you ready?

If not, you have two more BIG weekends this summer in which to dial in your physique and make a huge difference. That’s right, it’s not over! You still have two more Judgment Days this year!

Goal setting is all about setting S.M.A.R.T. goals – and T stands for “Time line.” Athletes peak for National Championships, Trials and World events. Just because you’re training for fat loss or to look better naked it doesn’t change the fact that DEADLINES are extremely effective tools.

So we’re going to set two deadlines this summer.

Your next goal is Independence Day – July 4th - only five weeks away.

A lean, athletic, sexy body requires a combination of diet and exercise.

With a combination of a kick-start plan, a solid workout and nutritional support program and a healthy dose of motivation – you could easily be 10+ lbs leaner by then.

Your next goal is the end of summer - Labor Day weekend. This is currently 14 weeks away. So if you’re looking a little flabby this weekend or feeling a little embarrassed about your body, you can still make amazing changes. It’s never too late.

This is an opportunity for you to look great by summer’s end.

But you still need to start now.

Here are the fat loss basics:

1.) You need to create a caloric deficit: There are no two ways about it – you must burn more than you consume. But that doesn’t just mean eat less – you have to change the foods you eat.

2.) The most effective way to create that deficit is to use a combination of diet and exercise: like “protein, produce and water,” metabolic resistance training and interval training.

3.) Your diet should consist of lean proteins (meat, eggs, dairy, protein powder), raw nuts, healthy fats, fruits and vegetables.

- Eat one-ingredient foods as often as possible (apple, egg, meat, etc.)

- Keep high-quality starches (oatmeal, quinoa, sweet potatoes, whole grains, brown rice) to a minimum (consume only for breakfast or immediately post workout and limited to 1-2 total servings per day).

- Avoid ALL white flour products, sugar, processed carbs, refined carbs, packaged foods, fried foods, alcohol, etc.

- Keep your fluid intake high (water only), and try to eat at least 3 meals per day (breakfast, lunch, dinner) and 1-2 small snacks as needed.

- This will help maintain blood sugar levels and keep you from blowing your diet.

- Keep calories at 1,500 each day to lose weight. Men over 175lbs should consume 1,800 calories per day for fat loss.

- Follow this plan 90% of the time (which will allow you to have some flexibility on weekends for 1-2 reward meals that are higher in carbs).

4.) Exercise: Interval training and total-body metabolic resistance training will provide the most bang-for-your buck. Steady-state aerobic training just doesn’t burn enough fat or calories for your goals right now.

5.) Try to exercise at least 4-6 days per week: 2-3 days of metabolic resistance training and 2-3 days of interval-based cardio.

6.) Supplements: Don’t believe the hype about all the “fat burners” that are advertised. There is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful – but in terms of real-world “pounds of fat lost,” I have yet to see anything that really made a difference.

A multivitamin (Prograde VGF 25+ for men and women), an omega-3 fish oil supplement (Prograde EFA Icon) and 5000IU daily of Vitamin D3 are VITAL though – but more for your overall health.

A protein shake or meal replacement powder like Prograde Fusion, Prograde Protein or Prograde Lean can be useful for convenience but they are nothing more than high-quality food.

Get started now!

Nate

P.S. – All talk of fat loss aside, enjoy your holiday weekend. But PLEASE remember the point of this weekend: remember our fallen heroes and spare a thought for all the troops who are still fighting for us today.

P.P.S. - Look for our Groupon deal on Tuesday, May 31st for our new A.B.S. class!!!!

P.P.P.S. – We’re also running a 21-day trial membership for $47. The coupon will be uploaded to our facebook page soon —–> Become a fan of Underground Fitness Revolution!

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“A wise son makes a father glad, but a foolish son is a grief to his mother.” – Proverbs 10:1

I have had the pleasure of personally working with many busy moms over the course of my career in fitness. Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and make their personal physical and mental health a bit more of a priority.

Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But, in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times won’t be running on all cylinders.

In retrospect, I have identified the five anchors that tend to hold back most moms from getting the better body they are so desperately seeking. Here they are, in no particular order:

Obstacle#1- Too Many Missed Meals – Especially Breakfast!

Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get their kids and husband fed and off to school and work. Not to mention the fact that many busy moms today have to deal with their own demanding high-stress jobs.

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to a cataclysmic series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, starvation leads to low levels of blood sugar that zaps your energy and leaves you feeling foggy, irritated and lethargic all day long.

Look, there’s always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course. I recommend eggs scrambled with veggies and cheese and topped with salsa. For something quicker, take a 5-6oz. cup of nonfat plain Greek yogurt (or cottage cheese) and mix in some berries and walnuts for a quick, easy, healthy and delicious breakfast on the go.

One solution that’s worked really well for our clients is called Prograde Lean. It’s a tasty meal replacement shake that contains a whopping 35 grams of protein and 8 grams of fiber. What’s the best part about it? It leaves NO room for excuses! All you need to do is put 2 scoops in water, mix, and enjoy.

Obstacle#2- Failing to Make the Daily Workout Appointment

This one is simple, yet very powerful. Think about it. Moms never miss an appointment for their kids. Why? Well, yes, it’s because they love them! But, more importantly, it’s because they love their kids enough to religiously schedule their appointments.

If you’re a busy mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts. In addition, you need to be sure that you schedule in your daily workouts when you’re most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the evening but with my very busy work schedule it’s best for me to get my workout done earlier in the afternoon or in the morning. This way the stresses of work never get in the way of my fitness.

In my experience, most moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3- Too Much Mindless Munching in the Kitchen During the Day

I can’t tell you how many times I have had a mom who has been “following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it, rather most people don’t really comprehend how much they actually put in their mouth every day.

Think about it. How many times do you see most people just mindlessly eat something during the day? I know, I know – you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals. All of us do it and, trust me, it can add up fast!

Furthermore, moms get into trouble with the frequent snacking practices of their children, and it’s tough to pass on food when it’s always in your face. My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?” If the answer is “NO,” put it down and go for a walk, drink water or play with your kids to get your mind off food.

Obstacle#4- Too Much Cardio While Pushing a Stroller

High-intensity interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period. The keyword being INTENSITY.

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids. However, we need to be honest about the fact that it’s not really feasible to train with enough intensity while pushing a stroller. Rapid arm movement is the key to moving fast during sprints. If you’re pushing a stroller, you’re losing out on some much needed speed to maximize your results. Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller.

So, get out and push a stroller, maybe even jog a little, but don’t think that you’re getting anywhere close to the same kind of benefit that you can get hands-free and in open space with all-out sprint intervals or metabolic resistance training.

Obstacle#5- Too Many Glasses of Wine in the Evening

Nobody wants to hear that a glass or two of wine at night is going to stop their fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus, alcohol tends to lower inhibitions leading to the consumption of junk food. So remember: “If you booze, you WON’T lose fat!”

So I say “zip it” to all of those morons who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” This is just a bunch of babble from drunk doctors who are trying to convince themselves that it’s okay to drink regularly and be healthy – but it’s not!

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the BS that wine is an integral part of a healthy diet.

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders. Hey, I understand that. But, I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities include stretching, foam rolling, walking, exercise, taking a bath, prayer time or reading a book.

Overcome the obstacles above to begin changing your life today. Even a busy mom can get in great shape while still taking care of the family. You’ll look better and feel better for doing it. And to all the moms out there, have a Happy Mother’s Day!

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“A new command I give you: Love one another. As I have loved you, so you must love one another. By this all men will know that you are my disciples, if you love one another.” – John 13:34-35

We’re rolling right along in May which means Memorial Day and summer is almost here. Many people may not feel confident or ready to squeeze into a bathing suit and bare all during the holiday weekend. By following these 10 tips, you can lose up to 10-12 pounds while tightening and strengthening your entire body so you’ll look good and feel good on Memorial Day weekend.

Before I share my top 10 tips, let’s first identify why this is important in life, beyond the obvious health benefits:

1.) Perception is Reality: Studies show that leaner, more attractive people are more employable and earn higher wages – it’s a fact! If you want a fighting chance of getting and keeping a job, in addition to climbing the corporate ladder, you simply cannot overlook your personal appearance and presentation.

2.) Build a Recession-Proof Body: Whenever the economy is struggling and companies are forced to tighten up their budgets, they’ll “trim the fat” from their employee base (both literally and figuratively). If it comes down to two people with equal skills, the leaner, healthier employee will always win!

So enough with the politics already, let’s get into my top 10 tips to lose weight and look great by Memorial Day weekend!

TIP#1- Invest in a Total-Body Workout

Perform a five-exercise circuit employing body-weight exercises designed to work your upper body, lower body, and core within the same workout. Perform this workout at least three times per week with a day of rest between workouts.

Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit:

1.) Double-leg movement (e.g. body-weight squat)
2.) Upper body pushing movement (e.g. push-up variation or push-up hold)
3.) Single-leg movement (e.g. split squat, reverse lunge or forward lunge)
4.) Upper body pulling movement (e.g. pull-up or recline row)
5.) Core (e.g. plank, side plank or hip bridge)

-Perform up to 4 rounds without rest for a killer 20-minute total-body workout that you can do anywhere.

TIP#2- Harness the Power of Intervals

-Interval training is scientifically proven to burn NINE times more body fat than ordinary exercise and elevates metabolism for up to 24-48 hours following your workout.

-Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30-second interval eight times for four total minutes followed by a one-minute rest. Repeat up to 4 times for 20 total minutes.

-This routine works best on a stationary bike (Airdyne) or treadmill for indoor running. For body-weight cardio exercises that you can do at home, choose from sprints, running in place, jumping jacks and burpees (squat thrusts).

TIP#3- Eat AND Hydrate Early and Often

-Eat immediately upon waking and then every 2-4 hours to starve fat and feed muscle.

-By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

-Drink 2-4 cups of water immediately upon waking, and then 1-2 cups of water every 2 hours, in addition to drinking 1-2 cups of water for every 15 minutes of activity.

-Consume 3 servings of unsweetened green tea per day.

TIP#4- Think Fiber When it Comes to Carbs

-Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals (avoid corn, beets, and potatoes).

-For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

-The Carb Reduction Blueprint: Your goal is to reduce sugar, processed and starchy carbohydrates in your diet by taking the steps below. Once you’ve completed one step, strive to go to the next level to further reduce the sugar and carbs in your diet until you get to step 3 or 4 and consume the majority of your carbs from vegetable (and some fruit) sources:

Step#1- Replace all white carbs (white flour, processed carbs) with 100% whole grain carbs and all refined sugars (corn syrup, high fructose corn syrup) with natural sugars (fruit, honey)

Step#2- Limit all whole grain starches and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

TIP#5- Focus on Stabilization Exercise for Flat Abs

-Integrated total-body training and sound nutrition is the key to burning the fat covering your abdominal muscles so you can “see” them – spot reduction doesn’t work!

-Pillar stabilization, both static and dynamic, is the key to developing rock hard abs, preventing injuries, and improving posture – NOT endless crunches and sit-ups which are ineffective and dangerous for your neck and back!

-The pillar collectively consists of your shoulders, lats, hips, and core. It is your body’s powerhouse, foundational to all movement.

-For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders.

-The best exercises for your core includes stabilization exercises such as planks and side plank variations. Use a plank variation for the core movement of your total-body workout as noted in Tip#1 (Invest in a Total-Body Workout).

TIP#6- Be a Flexible Eater

-Allot yourself 1 or 2 “controlled reward meals” per week where you can enjoy the indulgences of life in MODERATION as needed!

-Be sure to plan your reward meals in advance based on your weekly schedule and be sure to earn them with compliance at all other times!

TIP#7- Take These 3 Daily Supplements for Life

-Daily Multi-Vitamin for Your Gender like Prograde VGF 25+ for Men or Women

-Daily EFA/Omega-3 Fish Oil Supplement like Prograde Icon EFA

-Daily Vitamin D3 (minimum of 1,000IU)

TIP#8- If You Booze, You WON’T Lose (Fat)!

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If you consumed 5 of these, your body would be inhibited from fat burning for up to 6 hours. This is aside from the fact that your body will actually be storing fat during these 6 hours! The more you drink, the longer your body is inhibited from burning fat in addition to a greater fat build up from excess acetyl CoA. As you can see, one day of binge drinking can set you back days if not a full week when it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages promotes even further fat gain due to the resulting insulin surge that triggers fat storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice). Not to mention the food choices made when drinking!

The Bottom Line:

If you want to be lean, you must minimize ALCOHOL consumption! If you must drink:

a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

TIP#9- Sleep, Stretch, and Self-Massage

-Sleep: Get at least 6-7 hours (ideally 7-8) of restful sleep per night and take 30-60 minute naps to fill in the gaps as needed. Establish a pre-bed routine and avoid caffeine after 2 pm.

-Stretch: Ideally perform Dynamic Stretching to preferentially mobilize joints BEFORE exercise and perform Static Stretching to preferentially lengthen muscles AFTER exercise

-Self-Massage: Spend at least 30-60 seconds massaging sore and tight areas of the body before and after you exercise to regenerate your muscle and connective tissue in order to prevent nagging aches and pains in the joints. The best way to do this is with a foam roller.

TIP#10- Build Your Own Home Gym

Mandatory Home Items (less than $50):
-Foam Roller
-Tennis Ball
-Resistance Bands (one red mini band and one black band)

Great Overall Home Set-up (less than $150):
-All of the above, plus:
-Hex Dumbbells (2-3 pairs of different weights from 15-35lbs)
-Stability Ball
-Valslides

Premium Home Set-up (less than $500):
-All of the above, plus:
-TRX Suspension Trainer
-Kettlebells (1-3 different sizes – women should start with 8kg and men should start with 16kg)

Begin implementing the 10 tips above today, and you’ll begin seeing your body change within a few days. You may even lose up to 10-12lbs while tightening and strengthening your entire body by Memorial Day weekend.

It is my sincere hope that you use and pass on these 10 simple strategies to lose weight and look great for Memorial Day weekend and all summer long. In the process, you’ll secure a future filled with health, happiness, and longevity.

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“Finally, be strong in the Lord, and in the strength of His might. Put on the full armor of God, that you may be able to stand firm against the schemes of the devil.” – Ephesians 6:10-11

I’ve been listening to several interviews with Tim Ferriss, the author of The 4-Hour Work Week and the newly released 4-Hour Body. He has revealed several awesome tips to help accelerate your fat loss results. These are the things he recommends (and I have told our members these exact same things many times before):

1.) Take Before Photos and Measurements. Taking before photos and posting them on your refrigerator is one of the BEST ways to change your body. It’s a reminder of what you currently look like and may help curb bad choices when eating. Also, measurements show real progress – because the scale lies and is inaccurate!

2.) Keep A Nutrition Journal. This one habit can make a huge difference. When you track what you eat and how you feel when you eat it, you will be able to make the necessary changes to continue making progress. You should track your food intake for at least 8 weeks. Research has shown that those who keep a nutrition journal lose more weight than those who don’t.

3.) Consume 30 grams of Protein within 30 Minutes of Waking Up. Yes, this is another reminder that you need to eat breakfast! Research shows that breakfast eaters live longer and stay leaner. In fact, those who skip breakfast are 450 percent more likely to be overweight and obese!!!! Also, the 30/30 Rule (30 grams of protein within 30 minutes of waking up) will help accelerate your fat loss tremendously! Tim Ferriss performed a variety of studies that showed the 30/30 Rule to be one of the keys to fast fat loss.

What’s a good breakfast? Scrambled eggs with some cheese and veggies with a side of turkey bacon or turkey sausage and some water or almond milk. Or make a smoothie with a scoop of whey protein, almond milk, walnuts and fresh or frozen fruit. A Prograde Lean shake also fits perfectly as a breakfast meal since it contains 35 grams of protein per serving along with some healthy carbs and fat and 8 grams of fiber.

4.) Drink More Water. I tell all our members to drink at least half their body weight in fluid ounces of water each day. Your urine should be clear. Tim Ferriss has found that a higher water consumption helps increase fat loss. Research also proves this.

5.) Replace the Milk in Your Coffee with Almond Milk or Cream and Add Cinnamon. Tim Ferriss found that removing milk from your diet and especially from your morning coffee makes a huge impact on fat loss. Milk is insulingenic which means it spikes your insulin levels and causes you to gain fat. By replacing the milk with real cream (not low-fat or non-fat cream, but real, full-fat cream OR almond milk) and adding 1/4 to 1/2 teaspoon of cinnamon, you can control your insulin levels and help prevent fat gain.

In fact, cinnamon can be added to all your meals to help you control your insulin levels. This is a tip I’ve mentioned in the past. All it takes is 1/4 – 1/2 teaspoon of ground cinnamon sprinkled over your food or added to your protein shakes/smoothies!

6.) Go Low Carb for 6 Days with Reward/Cheat Meals on 7th Day. This is similar to our guideline of “protein, produce and water every 2-4 hours” with 1-2 reward meals each week. However, Tim Ferriss recommends some slight adjustments.

First, for six days, you will only consume protein, vegetables, beans/legumes and water. No “white” products such as bread, pasta, rice, grains, flour, sugar, milk, other dairy, white creams/sauces, etc. No fruit. Don’t drink your calories (no soda, fruit juices, etc.). You’ll be eating meat, eggs and veggies as well as beans/legumes for six days and on your seventh day, you can eat all the foods you want – pasta, pizza, bread, ice cream, or whatever else your heart desires.

I know the reasons behind this type of plan and why it works. For some, it may work. But the only way it will work is if you follow the six days of eating exactly as listed – Only protein (meat, eggs, whey protein), veggies, beans/legumes and water. No dairy. No alcohol. No fruit. No bread, pasta, rice, grains, sugar, flour or other “white” products. No calorie-containing beverages (soda, juices, etc.). You would have to save all the “No” foods for your 7th day (cheat day). If you think you are disciplined enough to do this plan, try it for four weeks and see how it works for you.

I will say that this plan won’t work for someone who is already lean. For someone who is already lean such as myself, I would need to cut back on the amount of “cheat” foods on the 7th day. For example, I would need to eat a normal breakfast of eggs and veggies to help curb some of my appetite. I could get away with a couple cheat meals on the 7th day, but they would need to be a little more controlled in order to continue getting leaner.

Also, remember to avoid milk and sugar with your coffee and add cinnamon to your meals/snacks and continue training hard.

In fact, training before your cheat meals (similar to our Damage Control Guidelines) will help your body best utilize the food you’ll be eating. If you don’t have time to perform a full workout, even an intense 5-minute workout will help. So you could do one round of a typical 5-exercise circuit like we use at Underground Fitness Revolution like this:

1.) Body-weight Squats
2.) Push-ups or Push-up Hold Variation
3.) Split Squats, Reverse Lunges or Forward Lunges
4.) Band Bent-over Rows or Dumbbell Rows
5.) Plank Variation (Plank, 3-Point Plank, Plank Walk-ups, Side Planks, Side Plank Raises, etc.)
 
Perform 50 seconds of work and 10 seconds of rest and go through the whole circuit one time for a quick 5-minute workout and then enjoy the meal.
 
Crank it!
 
Nate

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