Consistancy Gets You the Results You Want!

Do you ever spend a day or two every now and then or every weekend, etc. eating or drinking way out of control? Or have you ever just canceled your training session without rescheduling it?

You see, most of my days are spend listening to stories of how badly people ate, and how passed out they were from drinking too much, especially at an "older, grown up age", and honestly I get sick just thinking about it. The bad part is people do this then come into their training sessions complaining that nothing seems to work, the weight just isn't coming off. Why is this workout so hard? Well, your body feels like crap because of the way you treat it. That's why. Just sayin!

Imagine if for only one month you avaoided red meat, ate every 3 hours, only had one alcholic drink a week, and never ever missed your training sessions. How do you think you would feel then? How do you think you would look? Do you think you would lose some weight? Do you think your cholesterol might be a bit better? What about your blood pressure?

Notice I never said to avoid functions or to avaoid a great outing with friends. DO THAT STUFF! Just don't act like a 19 year old college student at a frat party while doing it!

You want to make a change in your fitness level, your weight, your health? Then change your consistancy with the way you eat, drink and act! Think about it. In just one month of being consistant, think of all the good results you could have.

I had one person, a person that needs and wants to lose over 100 pounds, come in and on her warm up on the treadmill decides to go into a dead sprint for one minute...on her warm up. I asked why are you doing this? It's only a warm up, I said. She said... to make up for all the burgers, hot dogs, and beer she had over the weekend. I asked her... you think that this one sprint will help that? She said yep, cause I did it as fast as I could. REALLY? Is this really how people think?

No!!! How about taking a slow jog or even a fast walk for 20 minutes 4 times a week and do it for a month? That's how you're gonna burn fat off that body! Consistancy!!! It's not always about how hard you push for a short time. It's about being consistant over a long period of time. And I'm sorry, but even one month is a VERY SHORT amount of time.

Consistancy is the key! Pushing as hard as you can is great, however when trying to lose weight it's better to be consistant with everything you do, from eating to sleeping, avoiding certain foods and drinks, and not missing your workouts, strength trainings days or cardiovascular days. You simply have to be consistant. That does NOT mean be perfect by any means. It just means be consistant. Be good 6 days out of the week with your eating. Then give yourself a pass on the 7th day. Don't miss your workouts by any means. This means, if you miss a training day, you better take at least 10 minutes and do as many push-ups, squats, and planks as you can right before you go to bed! Don't miss it! If you missed one of your 4 cardio days, you better make it up on next day off!

Do you think Michael Jordan ever missed a practice? No! He was consistant! Do you think Tiger Woods ever misses a practice? No! He is consistant! Why do you think pro Basketball and Major League Baseball have 7 game playoffs? They want the most consistant team to be their champions! That's how they find the best of the best!

You want results, be more consistant!



Chad Cannon is the owner of the Shaping Concepts Fitness Training Center in Bluffton, SC.

How "Fit Smart" are you?

I have a fitness quiz for you this week. How smart do you think you are about fitness, nutrition, & weight loss?

Question #1
For an anaerobic workout, you would:

A) Walk/jog on a treadmill for about thirty minutes
B) Boxing on the punching bag for 10 minutes
C) Preform resistance training exercises such as push-ups, squats, dips, etc.
D) Walk fast on a treadmill at a 10% incline for 20 minutes

Question #2
To lose weight you want to eat a minimum of how many calories per day?

A) 500-700
B) 700-900
C) 900-1200
D) 1200-1500

Question #3
A carbohydrate is broken down into two parts, a complex carb and a simple carb. Whole wheat breads, brown rice, and oatmeal are in what catagory?

A) Complex Carb
B) Simple Carb

Question #4
Which is a simple carb?

A) pasta
B) apple

Question #5
Interval Training consists of:

A) long, slow workouts
B) switching from a bike to a treadmill to an Elliptical every 10 minutes
C) performing a cardio exercise fast, then slow, or hard, then easy over and over again.

Question #6
Breakfast is the most important meal of the day because:

A) It increases the metabilism after a long night sleep
B) It's not the most important meal
C) It's good to have some simple carbs in the morning

Question #7
How many calories does it take take to burn one pound of fat?

A) 500
B) 3500
C) 1700
D) 350

Question #8
About how many calories will you burn either walking or running one mile?

A) 100 calories
B) 35 calories
C) 250 calories
D) 50 calories

Question #9
To make a change, or a body Transformation in the body, a person must perform how many resistance training workouts per week and how many cardio workouts per week?

A) 1, 3
B) 4, 2
C) 3, 4

Question #10
To burn off more fat, you must:

A) eat more protein
B) eat less calories
C) eat a complex carb and a protein each time you eat
D) do cardio for two hours everyday

Answers: (1) c (2) d (3) a (4) b (5) c (6) a (7) b (8) a (9) c (10) c

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC

Fitness and Weight Loss Myths…Exposed

The 9 Biggest Myths about
How To Lose Weight and Change Your Shape

Myth #1: Skipping breakfast will help me lose weight by eating fewer calories.

If you’re trying to “eat less” in order to “weigh less” sooner than later you’re going to discover that you’re only starving yourself fat. How can that be? Research has shown that people who eat all their calories in one or two meals gain more weight than those who space out their calories over several meals. Why? Because of hormonal responses in the body that make them prone to storing fat rather than burning it. We’ll talk more about this later…

Myth #2: You need to count calories if you really want to be successful with losing weight.

A recent study from the Journal of the American Medical Association may indicate otherwise. Two groups were assigned meal plans. Group one was told only to eat whole grains, fruits, vegetables, nuts, olive oil and foods typical in a Mediterranean diet. There was no instruction on amounts, calories, portions, etc, only to eat these foods until full. Group two was told not what foods to eat but specifically what amounts and percentages of nutrients to eat. You know like 50 percent carbohydrate, 30 percent protein and so many total calories, etc. What happened? You guessed it, without counting group one lost more weight and inches while eating fewer calories.

Myth #3: Not being able to stay on my diet is due to a lack of willpower.

Wrong, you can’t fight the biology of your body! If you try you’ll lose every time. When you don’t eat your body sends signals to your brain that you need food. For example when you’re hungry your body releases Ghrelin (a hormone produced by your stomach) that sends chemical impulses to your brain signaling it’s time to eat. The chemical impulses keep coming until you stop them by eating something. Willpower has nothing to do with it.

Myth #4: I should eat low-fat or low-sugar diet foods when trying to lose weight.

These foods are part of the problem. A primary culprit of weight gain in the US is the use of fructose, namely high-fructose corn syrup. This sweetener is used mostly in processed foods. We’ve gone from practically not consuming this substance at all in 1960 to now the average American eating 63 lbs of it a year! Foods with fructose turn off your body’s natural hunger hormones making it easy to consume excess calories.

Myth #5: Eating more fiber will only make you go to the bathroom more often.

Many of us associate fiber with something you’d only increase in your diet if you were constipated. In reality fiber is a bona fide weight loss super food. It slows down food moving through your digestive system, thus making you feel fuller longer. You’ll see recommended daily intake of 30 grams per day but I recommend 50-60 grams for maximum benefits. Besides controlling blood sugar and decreasing insulin levels, fiber also reduces calories intake for up to eighteen hours a day. Look to gradually increase you intake. Yeah sure if you’re not eating anything but processed, refined foods and you start eating fibrous foods you’re going to spend more time in the bathroom for a day or so. You’re body is helping you remove metabolic waste and toxic build up. This is a healthy process that will leave you with more energy and an improved efficiency for burning fat. Look for foods (breads, cereals, etc) that have >3 grams of fiber per serving.

Myth #6: I have to spend an hour or more working out in the gym if I want to lose weight.

Who made up this crazy one-hour rule that everyone seems to go by? Bodybuilders that’s who….and I’m guessing their goals are a little different that yours. Thirty minutes of resistance exercise done three times a week when combined with daily aerobic exercise and supportive nutrition will produce amazing results.

Myth #7: Low carbohydrate diets are the most effective means for losing weight

Everyone knows somebody who lost a lot of weight on Atkins or some other “no-carb” diet. But then again we all know the person who when they stopped the diet, returned to their original weight and got a bonus of a few extra pounds to boot. The first question you have to ask yourself is do I want to lose weight or body fat? There is a big difference.

When you start restricting carbohydrates from your diet your body will respond by pulling from its stored energy reserves. The first reserve it goes to is stored carbohydrate or “glycogen.” You were thinking you lose fat first didn’t you? Sorry, your body will hold onto fat because it’s insurance for future survival. Here’s the catch with using all your stored carbohydrate for energy. For every gram of carbohydrate you pull for energy you take approximately 4 grams of water with it. It doesn’t take much to start seeing a significant decrease in water weight if you follow this strategy. Looks great on the scale but what’s really happening in your body?

Unfortunately, there’s some more bad news. When your body starts to run out of stored carbohydrate you open up the door to muscle loss. Your body is looking for energy and it doesn’t know if this is a real “wandering through the desert” kind of shortage or that you’ve just decided to go on a fad diet. It simply can’t tell the difference.

Remember fat is your last line of defense and the insurance policy for preservation in tough times. This is genetic, hereditary stuff handed down from our ancestors. Your body will first respond to energy restriction by slowing down your metabolism. Guess what uses a lot of energy in your body and keeps your metabolism on high? Muscle tissue. Guess again what your body will start feeding off of in order to keep your metabolism low for energy conservation? Bingo…that’s right muscle tissue. Ouch this is getting painful!

Obviously you know it’s not a good idea to lose muscle but here’s something you may not know. The muscle cell is the ONLY place in your body where you can use fat for fuel. When you start stripping away lean muscle you in essence remove the fat burning furnaces in your body. It’s now harder to lose fat and you’ve got a slower metabolism that will make it easier to store fat once you start eating carbs again. The boomerang has made its return and it’s carrying some extra fat for your waistline. Double ouch!

Myth #8: A regimen of cardiovascular exercise will burn the most fat

This cardio myth ranks right up there at the top of misconceptions people have with exercise and weight loss. I see people all the time in health clubs running on treadmills for 5 days a week at 60 minutes a crack without ever looking any different. How is it that they don’t lose a bunch of fat from all that running? The answer lies in simple exercise physiology. Let me explain…

In order to burn fat three things have to be right with your body. Number one you must have an energy balance of calories in/out in order to send the right chemical signals to your fat cells that it’s ok to release energy. Remember our self preservation talk from above. Unfortunately most of these cardio die-hards have also cut calories in addition to doing hour long workouts. Their burning up a ton of calories but they don’t have enough energy coming in to meet demand. Their body holds onto fat and starts breaking down lean muscle.
Can you say “fat storing” mode?

Number two you must have metabolically active lean muscle. This is where resistance training comes into play. You must do resistance training to build and maintain lean muscle. Many people skip this type of training because they don’t want to get big muscles. Who ever said that weight training was going to make you automatically get muscle bound? This is another myth well talk about in a minute. Bottom line is you must work your muscles with resistance training if you want to become efficient at using fat for fuel.

Number three is you must follow the correct progression with your cardio workouts if you want to get good at burning fat. Without getting into too much detail here let me explain. Here are some facts. Your body can only use fat for fuel when you’re in what’s called an “aerobic state,” which simply means your meeting momentary oxygen demand. It is very important that you develop what’s called an “aerobic base” by completing low intensity cardio workouts at approximately 50-75% of your maximum heart rate. Most people jump right over this stage because they think the harder the workout and the longer they go, the more effective it will be. It simply doesn’t work that way.

High intensity cardio workouts (intervals) can be very effective but ONLY if you’ve first developed an aerobic base. Walking is very effective at helping people lose weight because it works your body in the aerobic energy system, thus allowing your body to use fat for fuel. The skinny on this matter (no pun intended) is you should start off with low intensity aerobic exercise for 5 x per week at 30-45 minutes each session for at least 4-6 weeks before even thinking about doing higher intensities. Contact me and I can help you build a cardio program that is personalized for maximum results.

Myth #9: Lifting weights will only make you big and bulky

I get this one all the time from the ladies who are afraid to lift weights because they don’t want to get big muscles. Here’s the truth. Muscle mass increase only occurs when there has been a significant amount of overload applied to the muscles in conjunction with a positive caloric balance (eating more calories than is needed) and the right amount of testosterone available for growth. In short unless you’re lifting very hard and heavy, you’re eating a lot of calories and you’ve got lots of testosterone, you’re not going to have this problem.

Resistance training done correctly can help you tone and firm, increase bone density, improve your posture and burn fat. If you’re serious about making a body transformation you MUST include resistance training into your routine along with aerobic exercise and supportive nutrition. Notice the key word “must.” It simply won’t work as well with just diet and cardio.

Weight Loss Secrets Revealed:
Four Secrets To Finally Achieving The Weight Loss,
Health And Fitness Results You Want....

1. The secret to making a simple Commitment to your exercise program. The big companies who are stealing your money want you to believe that an over the counter diet pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN. The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise. Take out your calendar right now and mark off the time each weekday for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren't getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

4. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along; the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

What you’ve just read is some of the most valuable information you will ever hear on how to lose weight and get fit. And having the RIGHT information is critical. But intellectually understanding what should be done, and actually doing it, are two very different things.

The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t. Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals. Why? Three reasons:

1. Bad information
2. It’s easy to cheat yourself
3. No guidance.

Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.

No Time For Fitness?

So I received an email the other day from someone asking me for help with their fitness level and motivation. I gave her a few tips to follow and some nutrition advice as well. She emails back saying that she has no time to workout and that she thinks she should only start with a 10-15 minute workout, twice per week.

Alright, this to me honestly sounds like excuses from someone that doesn't have any motivation whatsoever. Someone that thinks they'll be doing something good for their body from those twice per week workouts. Honestly doing fitness only twice per week doesn't do a whole heck of a lot. So this is what I replied back to her...

I told her that if she has 10-15 minutes, she could get an enitre body workout in with both resistance and cardiovascular training involved by performing "Burst Training", but instead of doing it only twice per week, do at least 3 times, if not 4 or even 5 times each week.

Burst Training is performing a few different exercises, let's say three, but could be 5, 8, or whatever you want, about 10-15 times each, and do as many sets of that routine as you can in your 10-15 minute time slot.

Here's an example: 10 jumping jacks, 10 push-ups, 10 squats. Repeat these for 10 minutes, non-stop.

You'll be out of breath. Your muscles will be tired, and you'll feel like you worked out for an hour.

Another thing I told her is that she really needs to set some goals. Something that is out of her comfort zone, such as signing up for a 5k in 2 months (notice I said, signing up for it, not just saying you'll do it -make the commitment!), or give yourself 30 days to be able to do 50 push-ups (modified or not) in a row, without stopping.

Everyone needs a goal. Once a goal is reached, set new goals. I signed up for a half marathon a few weeks ago, which will take place almost 4 months from now. I also signed up for a Mud Run a month after that, which is running 4 miles in the mud through military obsticles, and is a team oriented thing. I've never done either of these before. They are both way out of my comfort zone. Once I finish these, which I know I will, I will feel a sence of accomplishment like never before.

Fact is...Make the commitment to get your fitness in. If you only have a few minutes, which EVERYONE does, then make those few minutes work for you. And continue making new and challenging goals to keep the motivation strong.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss expert. He can be reached at chad@shapingconcepts.com

Fat People Hang Out With Other Fat People. Fit People Hang Out With Other Fit People. MAKE SENSE?

In your "inner circle" of friends, how many of them are fat and how many are fit?

I've always been taught to hang out with people that I want to be like. Rich people hang out with other rich people. Great business owners hang out with other great business owners, great athletes hang out with other great athletes, happy people hang out with other happy people. And guess what? Fat people usually have fat friends that are just as unhappy as they are.

Try to build good relationships with fit people who will have a positive impact on your life, your thinking, everything you do. Don't cut out the others, but start spending less time with them and much more time with fit people.

Who's in your inner circle?

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

High Performance Thinking!

This is the best example of being mentally tough. Just when you think you are done, fight harder. For in every hint of failure there is an opportunity born! If you can think it, YOU CAN achieve it! It's easy to talk yourself out of something. It takes courage and mental strength to overcome it. Everyone has courage and mental strength! Everyone! Find it in you!

This man, Billy Mills, changed my life when I was very young! Watch the movie "Running Brave" if you want to change your life as well.

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps

Run With The Big Dogs!

When I was competing in track and field at a very competitive level, I always wanted to be the best, as most people dream of. I quickly realized that if I keep beating the not so good, that doesn't make me the best.

Once I figured that out at a young age, I looked for better match-ups. I looked to compete against the best, even if I knew I didn't have a chance. Why? Because I lost against the best with dignity and courage.

One of my great memories came in 1991 running a 400 meter dash at Indiana University. I was put in the fastest heat with all of the BIG DOGS and I was excited about it. A 4 time Ohio high school state champion and national champion in the 400 meters (Chris) was also in the race, someone I had my eye on for 4 years prior. There were also many other big named runners in the field.

I was young and naive, but knew I had to take advantage of this opportunity. It might not ever come around again. So I was ready!

The gun went off and I shot out like a cannon. I ran stride for stride with my rival in the front of the race. At the 200 meter mark I was tied for first place against one of the best fields I had ever run against. It turns out I had come around the 200 meter mark in a time that I had never run a 200 before, not even in an open 200 meter dash. I was running the best 400 meter dash I had ever run.

Then...I hit a mile high brick wall. My legs completely shut down and it took everything I had just to finish the race in a time I had run when I was only 16 years old. Was I disappointed? Sure I was. However, I walked off the track with my head held high because I knew I could run with the best of the best. Speed wise, I could hang with them. I just needed some major muscle endurance training.

It turns out that Chris, who ended up winning a gold medal in the 1992 Olympic Games in the 4x400 meter relay, did the same thing I did in that race and finished 2nd to last just a step in front of me.

My point is that race made me a 100% better runner, not physically, but mentally. I knew I was good because I was leading that race faster than I had ever run before against the best of the best. Therefore after that race I have always said "If you can't run with the big dogs, then stay on the porch".

You have to try and you cannot be afraid to fail, but rather be excited to see what you can really do!

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps.

A Little Inspiration

It's been dark and gloomy where I live for the past 5 days. With weather like this, it just brings you down, and makes you think of self-doubt, so I looked for some good video's to get out of the funk and thought I would share it with you. This is the best I could find and it worked. This video is awesome! So if you need a little inspiration, this is for you. If you are not truly inspired after watching this video, you need to do some sole searching. Enjoy!



Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps.

Increase Your Bustline Women With This GREAT Product!

"Finally women can firm, lift and increase their bustlines naturally. This works so well because it strengthens and builds the underlying tissue of the chest to firm, shape and lift the bustline. It's easy and it works!" Dr. Jan S. Kodat, DPTSc

But just pushing your hands together won't give you results. Developed by a woman, the Easy Curves' patented dual-direction resistance produces resistance when you push in and resistance when you pull out... sculpting a beautiful bustline through a full range of motion, to lift, firm and enlarge in just 5 minutes a day.

Resistance is the sectret to a beautiful bustline.

REALLY? C'MON PEOPLE! GET DOWN ON YOUR KNEES AND FREAKIN' DO SOME PUSH-UPS! - CHAD

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps.

I'm Not Worried About The Economy! Why Should You Be?

Hi everyone! I want to talk to you today about our precious economy. I'll tell you why I'm not worried about what's going to happen. It's because I know something that everyone has in common. Check it out in the video below...

Announcing The "Sexy Six" Women Of Bluffton for the Get Sexy Boot Camp!

Alright, you've come to the right place! Click on the video to see if you hear your name called to be chosen as one of the "Sexy Six" to go through 10 weeks of our Get Sexy Boot Camp at no charge!

Congratulations and I look forward to meeting you!

Get SEXY!

Admit it, YOU want to be sexy too...The "Get Sexy Bluffton" Woman's Body Transformation Contest. Read Below On How You Can Register To Be One Of The (6) Women Who Are Selected To Qualify For This Amazing 10 Week Program Absolutely FREE!

Do You Want To Look Better With No Clothes On?
Not too many people get excited about exercise to help prevent diseases such as heart disease, stroke, or even diabetes. But when it comes to getting "sexy", everyone comes running!
If you want a flat, sexy tummy, to fit into a slender red dress, feel confident at the beach in a bikini, or even get the body back that you had in your 20's, if that's what important to you, then let it be, because that's the most important and motivating thing for you. So I encourage you to get sexy because by taking care of your outsides you'll automatically improve your insides.

Getting sexy is all about lowering body fat and increasing lean muscle mass to get that tight, toned, athletic body anyway. My "Get Sexy Boot Camp" is here to make you look and feel better inside and out! I will make this boot camp challenging to YOUR current fitness level, not the person's next to you!My "Get Sexy Bootcamps" are extremely personalized while at the same time they provide the camraderie, motivation, and support that you can only get from a group.Normally, a one on one session with a Shaping Concepts fitness professional would cost you $35-60 per workout. Now, you have the opportunity to work with a Shaping Concepts fitness pro in a fun and exciting group environment for only a fraction of the cost. Best of all, for a limited time I'm choosing (6) women to participate in my program absolutely FREE! I will be choosing the "Sexy Six" from applications received by the deadline of Friday September 19th, 2008.

If you are not chosen as one of the "Sexy Six", you can still join my "Get Sexy Boot Camps" for just over $12 per session. We have found that the social support and accountability that comes with group training consistently provides far better results than going it alone.
I will teach you how to build a fast metabolism that will have you burning unwanted body fat while at the same time, building lean, sexy muscle every hour of every day. So what are you waiting for? Sign up to get the "sexy" back by filling out the web form here: http://www.shapingconcepts.com/getsexybluffton.php