Check out episode number 4 where Cameron discusses his strategies and his major reason WHY during his transformation
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The lunge bicep curl is a great compound movement that incorporates the legs with your biceps. This can be a complex move if you are not coordinated but it is highly effective if you can blend it in to your work out. I incorporate this move with my clients because it burns a tremendous amount of calories while using major muscle groups. For more information about exercises in how you can get back into shape visit www.getbackingoodshape.com
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I had the privilege and the honor of speaking with Kyle Latham @TheVanityBear on instagram. He has lost over 200 lbs within his fitness journey and he reveals how he did it in our most recent podcast. He discusses how he embraced the no excuse approach to reaching his fitness & weight-loss goals.
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We discussed topics like:
Ketosis - Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin.
Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood.
Low-Carb and Ketogenic Diets
Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping your burn body fat, ketosis can make you feel less hungry. It also helps you maintain muscles.
For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too.
What is Intermittent Fasting and Why Would You Do It?Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.
Why is it worthwhile to change when you’re eating?
Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you'll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
With all that said, the main reason people try intermittent fasting is to lose fat. We'll talk about how intermittent fasting leads to fat loss in a moment.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”
How Does Intermittent Fasting Work?To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.
Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high.
After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.
When you're in the fasted state your body can burn fat that has been inaccessible during the fed state.
Because we don't enter the fasted state until 12 hours after our last meal, it's rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
The Benefits of Intermittent FastingFat loss is great, but it isn't the only reason to try intermittent fasting.
1. Intermittent fasting makes your day simpler.
I'm big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don't worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don't mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When you’re starving, your body finds ways to extend your life.
There’s just one problem: who wants to starve themselves in the name of living longer?
I don’t know about you, but I’m interested in enjoying a long life. Starving myself doesn’t sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. (Here's the study.) More recently, this study found that alternate day intermittent fasting led to longer lifespans.
3. Intermittent fasting may reduce the risk of cancer.
This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Early reports, however, look positive.
This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.
Finally, this comprehensive analysis of many studies on fasting and disease has concluded that fasting appears to not only reduce the risk of cancer, but also cardiovascular disease.
4. Intermittent fasting is much easier than dieting.
The reason most diets fail isn’t because we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. It's not a nutrition problem, it's a behavior change problem.
This is where intermittent fasting shines because it's remarkably easy to implement once you get over the idea that you need to eat all the time. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine.
Trying to blow up triceps today. This is a good variation if you want to try to focus on a different part of the tricep. Think about flipping your grip to another position. If you are used to overhand or your standard rope for triceps you can try the underhanded way to hit the triceps a little different.
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In some books and other reports you might hear it being refered to as the Flexible Dieting program. As of lately I've become very intrigued with this idea and have even used it with some clients. The reason why I was so intrigued is because you can literally eat whatever you want to eat as long as it fits your macros! So IIFYM stands for IF IT FIts YOUR MACROS. Ideally this is totally unorthodox in comparison to what I've learned over 16 years of dieting for competitions and working with clients.
I would say that the majority of the time when you mention nutrition to clients they have this "Oh dear" look and then they begin to wonder what the heck will I need to restrict now.
The great thing about IIFYM is that if it fits your macros you can eat it. The challenge is to make it FIT your macros. You are esentially trying to achieve a calculated calorie deficit but not as extreme as what I've seen in the past where people go from 1800 calories per day down to 500 calories which will have you completely depleted. Its crazy to think about but I've seen some great results from some of clients that have fully embraced this eating principle. So here is an example:
McGrilled Chicken Burger:
Brown Rice and Tuna
Where Do I Start?
Step 1. Find out your TDEE (Total Daily Energy Expenditure). CLICK HERE
Step 2. Based on this figure determine what your goal is. If you are looking to lose weight you want to multiply that number by .20 and then subtract that amount from your total calorie expenditure number. Then figure out what your macros should look like.
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.
Step 3. Track your macros in a program like MYFITNESSPAL & Be awesome!
I had the great pleasure of being featured on The Jones Zone Podcast yesturday. Both Chris and Brian offered a great platform for their listeners to ask me questions about fitness, health, nutrition, my favorite music to lift to as well as a ton of other personal questions that I answered. Check it Out and Share with everyone. The Goal 1,000 Get Back in Shape Transformations in 2017.
Whats Up Peeps Its Fit Emmett and I've received several calls inquiring about where I'm personal training now that I've closed Faith Fitness Studio.
I work with several clients here at Snap Fitness Fort Mill SC. It is a very nice facility with a great atmosphere. Initially I start each client off with an Initial consult which you can schedule based on whenever is available. So excited to get started with our training program to get you back to the best You !
Oh Yeah Almost Forgot.....
I've been pretty busy setting up corporate fitness challneges with different companies and organizations around Charlotte NC. For example corporations, non profits, schools, small businesses, Real estate Agencies just to name a few. I'm excited to work with your office or group as well. Here is the website --->>> www.teambuildfit.com
If you don't know Google it lol
OK check this out it is fall, it is Sunday, I guess most of you are probably kick back on the couch watching football.
Are you ready for the week. For those of you that work a 9-to-5 job you are busy Monday through Friday and especially if you have kids it just makes it that much more interesting.
How about this for an idea let's use Sunday for several different things:
-Weekly Planning & Strategizing
Now Go Be AWESOME!!
I work with and talk to numerous business professionals that typically tell me the same things whenever I do a consultation. Their lifestyles are sedentary, hours are long, lots of sitting in front of a computer screen and their health is diminishing. So why the same story from every corporate desk jockey?
One idea is that your job is making you sick. Hmmm….
So think about this for a second…
Some quick solutions would be:
Fitness Team Building to Improve Health & Corporate Culture
Power Foods for A Powerful Physique
When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods
Just trying a handful of these can quickly improve your diet, along with helping you build muscle, stoke metabolism, boost immunity, and save your heart. Make a place for them on your plate today.
Pour it into a bowl. Add some hot water. What you have is one of the best sources for carbohydrates, a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.
Packed with 30 grams of carbohydrates per cup, quinoa, is not only a tasty choice, but it rich in muscle-building proteins as well.
Anything associated with butter – as almonds surely are – usually leads to one dreaded three-letter word: fat. Although almonds are plenty fattening indeed, they’re also planters of a number of rich nutrients like potassium, zinc, and vitamin E.
LOW SUGAR YOGURT
It’s sweet. It’s smooth. It’s sensational. Just make sure you watch out for the SUAGR CONTENT!! It is not only a soothing refreshment for fitness fanatics, it also blends a healthy balance of proteins and carbohydrates. Highly recommended is the low-fat low-sugar version.
Sweet Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams inside of your average 4-ounce potato. They are filled with a ton of vitamins, minerals and nutrients.
How do you like them? It doesn’t really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they’re loaded with protein. However, try to spare yourself of the egg’s yolk, for it is packed with fat and cholesterol. Crack open some eggs and get several egg whites per day.
This is a no-brainer. Why else would they have a juice bar at nearly every health club throughout America? The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.
Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast, However, we obviously recommend them grilled or baked as opposed to the fried version. And remember to peel off that fattening skin.