How To Beat The Belly Fat And Cortisol Combination

Here is a great Guest post from fitness pro & trainer Shane Doll:

You may have heard before that excess belly fat is directly related to increased cortisol levels. This is arguably one of the deadliest combinations for the human body because of the connection to increased visceral fat (the fat that surrounds your organs) and high levels of inflammation.
If you have a significant amount of belly fat your chances for developing insulin resistance and type II diabetes nearly doubles.

What you may not be aware of is the reason behind the connection of belly fat and cortisol. The objective of this post is to explain the details behind the connection and provide you with action steps to reverse it.

For starters let’s look at how cortisol levels get increased in the first place. While cortisol gets a bad rap it serves a beneficial role in the human body. Cortisol is a hormone that is secreted by the adrenal glands in times of stress. The stress may be psychological or physiological.

A little bit of stress like produced during high intensity, short-duration burst training exercise is a good thing. The adrenals also secrete adrenaline and nor-adrenaline which are powerful fat burning catalysts. The problem occurs when stress levels remain elevated for prolonged periods of time. This is referred to as “chronic stress.”

You need to really get your head around the fact that chronic stress is often the result of physiological stress even more so than psychological stress. Sure excessive worrying, problems at work, and emotional unrest are forms of obvious mental stress but these things only add to the physiological stress that happens in your body.

Chronic stress is directly related to the following:

- Poor diet that is high in excess starch carbohydrates, processed foods, and simple sugars.
This results in digestive system imbalances where beneficial micro flora and probiotics are destroyed and a yeast/fungal environment develops. In essence, your digestive tract becomes a feeding ground for yeast such as candida.

This results in inflammation in your gastrointestinal tract signaling the adrenals to release cortisol. Nutrient absorption is significantly decreased as your body fights to deal with the inflammation.

- Excessive use of caffeine which over-stimulates the adrenals
- Lack of sleep
- Lack of physical activity and exercise
- Excessive consumption of alcohol

Why you store more fat around your belly with high cortisol levels…
This is the area most people don’t fully understand. When cortisol levels remain elevated for long periods of time it signals a transfer of fat to the abdominal region. Why? Because the abdominal region has more cortisol receptors in the fat cells located there.

This becomes a double edged sword as the more belly fat you store the more cortisol levels increase. Belly fat leads to even more cortisol production because it has higher concentrations of an enzyme (11-Beta hydroxysteroid dehydrogenase) that converts inactive cortisone to active cortisol.

How to reduce belly fat and cortisol at the same time…

Contrary to what you’d be led to believe from some supplement manufacturers there is no viable “cortisol blocker” in the form of a pill that will reduce cortisol levels and melt away belly fat. The manufacturers of these products don’t expect you to fully understand the enzyme pathways and conversion process of cortisone to cortisol.

Bottom line is these products don’t work.
The only way to reduce belly fat and elevated cortisol levels is to simultaneously work on restoring balance in your body. Yes, this means you’ll have to clean up your diet, start exercising daily, and work on reducing mental and emotional stress.

Specifically you’ll want to target digestive system imbalances first. Remove all processed and refined foods along with simple sugars and starches. I’d recommend doing a cleanse of some sort, like the Advocare Herbal Cleanse (my favorite) to help with restoring digestive system balance.
Transition to a diet that is mostly lean proteins, greens, vegetables, fruits, nuts, seeds, and healthy omega-3 fats.

While you can incorporate back in a moderate amount of whole grains, legumes, and other starches in your diet after the cleanse, I’d leave them out for a while. You want to remove the starches that candida and other yeasts feed on in your digestive tract.

Remember the objective is to squash inflammation in your body and the single most prevalent area is in the gastrointestinal tract.

The point is "diet" pills won’t work and neither will crash dieting or excessive cardiovascular exercise. Following a severe caloric restrictive diet or doing lots of cardio will only be viewed as stress by your body resulting in increased cortisol production.

There is no quick and easy approach to reducing belly fat and cortisol levels. It’s going to require lifestyle changes and a commitment to restoring balance in your body. Eat a clean diet of mostly whole, natural foods, exercise daily, get plenty of sleep, and take action steps on reducing mental stress with relaxation techniques.

Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts. personal fitness training in Charleston

What's Your Stepping Stone?

Everyone needs a stepping stone. What’s yours? In other words, what is your reason for your goals?

My stepping stone is my father. You see my father had a very nasty stroke over 5 years ago, and laid in a bed for months asleep before he woke up, which was a miracle in itself. He then stayed in a bed for few more months, not being able to feed himself, or move many body parts. He could barely talk, and I’m not even sure he knew who I was at times.

You see my father didn’t really take care of himself. Instead he took care of everyone else. He was great like that. However, he can no longer take care of anyone because he forgot to take care of the one person that matters most, himself. He didn’t exercise, he ate absolutely horribly, he never even had any vitamins that I knew of. He just wasn’t the healthiest person in the world by any means.

As I saw him laying in those hospital beds, being moved from one hospital to another, to another, and yet another, knowing that he was never going to be the same “father” as I knew him to be all my life, it honestly just hurt me. Call it selfish, call it what you will, but as a fitness professional, I knew all the things he could have done to prevent this from happening. As a son, I was mad that he let the one thing go that nobody should…their own health.

So by his unfortunate passing 5 years ago, I as a fitness professional, and I as a human being simply don’t want to see anyone have to go through what my father did. Nor do I want anyone have to watch the suffering of a loved one go through that.

This is what drives me. My goal in life is to help others not get to that point, to prevent that from happening. So in a way, my father’s passing is my stepping stone, my reason, my purpose for bettering the health of others, possibly even you.

I just happen to own a great fitness training center, a place where people can go to improve their health and fitness levels and be educated about proper eating habits, and I just happen to have the best nutritional supplements on the planet available to others to improve on their proper eating habits. These are just two ways out of many how I can help improve upon the health of others.

Again, I ask you what your stepping stone is. What is your reason or your purpose for the goals you have set? I ask this because when you know what this is, your results are much more likely to happen.


Chad Cannon is the owner of Shaping Concepts Fitness Training Center, in Bluffton, SC, and is an independant distributor for AdvoCare International.

Couples That Train Together Stay Together

After a hard day at work, spouses come home to spend the little time left in the day together. Let’s be honest, this takes a huge toll on relationships. Now add kids to the equation, driving them to after school activities, and planning and cooking dinner. There is so much to do, when is there time to spend quality time together? Not much.

Here’s a great way for keeping the spark in a relationship. Try working out together. Over the last 23 years I have trained many couples together, and as a trainer I love when couples come in and say they want to workout together. This to me is awesome, not only for getting healthy and fit, but because it brings new light to relationships.

Don’t get me wrong, it’s still hard to find time to workout together, however, it saves time by doing it together. And yes, it is very much quality time together, especially when someone else makes the workout. Someone like me, a trainer. This puts both people in the relationship on edge, to see what’s coming next. This feeling somehow sparks a flame, simply by seeing your spouse act a certain way. She might say “bring it on” while he’s quite thinking to himself “this trainer wants me to do what?” You can sense what your spouse is thinking and feeling. This in itself can make a relationship stronger.

Don’t forget about letting out some well needed frustration towards each other. We all know that there is vent up frustration when it comes to building and keeping relationships going. Working out together, performing certain types of exercise can really help bring out some needed venting. Take fitness boxing for instance. Boxing is perfect for a little tension release. There are plenty of partner type exercises also where both people have to work as a team to get it accomplished. Physical team building exercises work for corporations, so why not relationships?

Fact is, couples that train together stay together, and fitness can be a great way to spend quality time with each other.

We at the Shaping Concepts Fitness Training Center offer partner training as well as small group training. Try pushing each other in a workout. Find time to go for walks together, or go to a trainer together. Trust me, it’s completely worth it!

Chad Cannon is the owner of the Shaping Concepts Fitness Training Center and is an Independent Distributor for AdvoCare International.

Tips for women and muscle toning

1 Push yourself. Overtraining is pretty easy, however you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth) and want to make the next set harder to do.

2 Add resistance. You'll get a burn when you add resistance training, and with resistance comes stronger muscles and a more toned look.

3 Harness the big tree exercises. Train the trunk of the tree most, not the limbs. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build condition, strength, and bulkiness.

4 Workout a few times a week. You should workout at a minimum of 3 times a week - that should provide more than enough exercise required by your body to build nicely toned muscles.

5 Keep it balanced. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, you never want to do both extremes at once - for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don't push each to the max at the same time. It is also great to combine your cardiovascular exercise into your strength routines, such as jump roping or short sprints between strength exercises.

6 Eat well. Not only does this mean eating healthy, but you need to eat for your muscles to build and not deplete. If you're cutting calories as part of a weight-loss regime, they will leave your muscle and you'll be fighting to build them back up. If you are trying to lose weight at the same time as you're building your muscles and are required to drop the amount of food you eat, make sure at the very least to keep your protein levels the same as before. You can work out how many calories you need on a daily basis by using a BMR calculator.

7 Measure body fat, not weight. If you are part of a diet and weight loss regime and perform strength training, be sure to measure body fat - not your weight. If you're actually gaining muscles, you will be gaining weight (pounds on the scale), even if you're losing calories in other places on your body. Remember, weight does not equal size - it's about how you look in the mirror, not how much you weigh!

8 Carbohydrates are your friend. If you're exercising and performing cardio and weight strengthening exercises everyday, your levels of glucose are being depleted. If you fail to fuel your body with a sufficient amount of protein, your body will begin to ravage your muscles to extract protein (for carbohydrates). It depends on how much you're exercising, but you should consume anywhere from 2 to 3.5 grams of carbs for every pound of body weight you have daily.

9 Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training. This equals to about the same size as 1 or 2 glasses of milk. After your workout, have a protein shake.

10 Try supplements. While the results vary for all individuals and should be taken only under the advice of a medical professional, many supplements may have the ability to enhance your training - making you workout harder and for longer period of times. This could lean to increased muscle growth. Additionally, recent research performed has demonstrated that a creatine supplement combined with proteins and carbohydrates may encourage muscle building.

Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. The bottom line is that if you keep training you will lose weight, and you will also gain muscle and strength. It's time for the women to get in the gym and start training with resistance!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC, and is an independent distributor for AdvoCare International.

What it takes to TRANSFORM!

A lifestyle transformation is not just doing what it takes to lose weight. A complete transformation includes all aspects of a person's life, including family, physical and emotional well-being; fashion, home design; personal finance; food; and jobs.

Everything around us effects the way we live our lives, especially emotionally. Even being around the right colors, and lighting changes our mood.

If you are a person that truly wants a life transformation, a person that is unhappy with who you are, it usually has to do with everything involved in your life, not just what you look like.

The television show The Biggest Loser is well known for the Body Transformations that people go through. What most people don't realize is that most of the people on that show not only changed their fitness habits, but also their eating habits, their emotional wellbeing, their home lifestyle, even their jobs once they returned home. You'll see a difference in the way they dress, and the colors they wear. You'll see a difference in the way their home is put together. You'll see a difference in their organizational skills. You'll see a differnce in their friends and the people they hang around with. You'll see a difference in the foods they eat. You'll see a difference in healthy habits, and priorities. It's an all in one package deal when a life is transformed.

I know this sounds like a lot, but remember where the people on The Biggest Loser started. They were worse off than most people. So don't think you can't do it.

Start with a few simple things. These things might sound simple, but they are not at all easy. I totally admit that. However, I do know that all of us can make these changes.

• First and foremost, get away from all the negetive people in your life. I don't care if they are your best friends. If they are a negative influence, they effect you in a bad way. You don't want anything to do with that. Surround yourself with those that you want to be like. Happy people, people that make money, people that are fit and healthy. Surround yourself with coaches and mentors that will help you achieve your goals and dreams.



• Figure out what your true passion is and do that for a living. I'm not saying go quit your job. But work on transitioning to something you really love doing. Working in a place you love everyday makes all the difference in the world.



• This one sounds wierd, but trust me, it WILL help more than you can ever imagine. Eat breakfast, and a healthy one at that! Start your day off on the right foot by fueling your body right from the start. You WILL feel so much better throughout the rest of the day simply because you ate first thing in the morning.



• Everyday, do some kind of exercise. You'll be so shocked at how you feel after a simple power-walk. Get yourself on a regular scheduled out routine with both resistance training and cardiovascular training integrated into it. I also highly recommend going for a power-walk outside in the sun at least once per week, just to look up at the blue sky and think. It's a great release!
  

Again, I know that this all sounds good and you might want to do them, but you also might be telling yourself, it's just not me, I can't really make these changes. I'm hear to tell you, YES you can make these changes. It's a simple decision, a split second decision, either to do something about it, or to keep doing the same thing and keep getting the same results. You CAN do it! I believe in you!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC and is an Advisor with AdvoCare International.

The Main Reason Why People Fail or Succeed! Just Flip The Switch!

I love analogies! So I’m going to use a lot here today. I want to talk to you today being just another regular person, not a trainer.

There are many reasons people fail and succeed in the health aspect of their own body. There is one major reason that I have figured out, and it doesn’t stop in the health aspect of life. It actually carries on through everything a person does in life.

It is honestly the most vital part of your entire life as we know it. It is the one thing that makes us who we are, how we shape our life, what determines our entire future.

I’ve given you, from a trainers aspect, all the tips and best ways to achieve success. This, however, is something totally different. This digs down much, much deeper than any tip I could ever present you.

When reading this I want you to be in a quiet place. A place where there are no distractions. The reason why is because I want you to think for yourself, not as the person you present yourself to others as, but as the person you really know yourself to be or want to be.

Again, I don’t want you to think of me as a trainer while reading this. Right now I’m just a guy that is trying to build a relationship with you to help you achieve success with what I have learned. I had to learn all this myself, and to be really honest with you, I had to grow up, put my big boy pants on, forget my fitness pro ego and take it for what it really is… The Truth!

Okay, so let’s pretend you are on a plane about to take a giant leap. By the way I totally have to give credit to Jenny Donnelly, an independent distributor of AdvoCare, just like me, for giving me this analogy. So back to your giant leap…If you have ever been sky diving before, you know exactly what I mean. As you walk up to the edge of the plane for your very first parachuting experience ever, most people are going to hold on pretty darn tight to that bar and dangle one leg of the edge for a while before they jump, all the while trying to get enough courage to make the leap. This is also very true for many others when bungee jumping. You know I’m right. So, why is it that it takes us so long to get up the nerve to jump? Why do we take so much time to just contemplate everything? Why don’t we just jump? Do we actually like to spend that time not going? No, that’s the worst part of it. Yet that’s the time most people spend doing.

What about when you are driving, and you come to a stop light. Do you enjoy sitting at those red lights, or do you really want to be the fastest driver in the world and floor it the entire drive everywhere you go? Are you really the kind of person that says I can’t wait until I hit the next red light so I have to stop. No, nobody thinks that way. We all want to get things over with as fast as possible, excepts when it comes to things that put us in uncomfortable situations, like things that help us lose weight, such as exercise.

So let’s say you are in your home and the power goes out. What do you need to do in order to get the power back on? Go to the circuit box, right? Now what happens when you get to the box? You flip a switch, correct? It takes all of a split second to change everything. In that split second, the dark turns to light, and you are now in a comfortable place once again. You are now in a place where you know you need to be. You are now in a place where you know what happens around you, and where everything is.

So my point is… why does it take people sooooo looooong to make the decision to transform their life? Why does it take so long for people to make the simple decision to change their life?

When people want to wait and think about things, those things very rarely happen. I get people that tell me in an initial consultation here at the studio that they want to think about it. No! You already told me you wanted to lose weight, that you were totally unhappy with the way you feel, look and perform, so why do you want to think about it? Just flip the switch!

The reason why… is because they haven’t made the simple decision to do something about it.
People can “want” all day long, everyday. But wanting gets you nowhere fast. Deciding get you places! So when you decide to lose weight, guess what you’ve already started the process. Wanting to lose weight, just prolongs the inevitable… failure.

So the one major reason why people either fail or succeed in everything that life brings us is all due to if we make the decision to move forward, or are we still wanting to?

Did we DECIDE to do something about it? That’s it. That is the one major thing that dictates our future. You make your own path in life, no one else. Your life is based on your “decisions” or “wants”.

Make your own destiny by deciding what you do with your life! And deciding happens as fast as flipping a switch! No longer.

BElieve! BEgin! BEcome!

Chad Cannon is the owner of Shaping Concepts Fitness Training Center is Bluffton, SC. Come try Shaping Concepts with a 21 Day Trial!

Will You Gain Weight By Eating At Night?

"Eating at night makes me gain weight". Here’s a comment I hear almost daily. Is this true? Will eating late make you gain weight? No it won’t…kind of.

Honestly it depends. Eating before bedtime is actually NOT a bad thing. By eating late the body’s metabolism will be running faster, thus burning more calories. If you eat small portions every three hours, from the moment you wake until the moment you go to sleep, the metabolism stays at a higher rate. This is what we want to maintain a lower, healthy body weight, AND to lose weight.

However, if you eat high sugar, high fatty foods late at night, that’s not what the body needs. Then the answer is yes, you will gain weight. But honestly, that goes for anytime of the day. If you eat high sugar, high fatty foods at 6am, or 12noon, you WILL gain weight. If you eat high sugar, high fatty foods at 3pm, 6pm, or 10pm, you WILL also gain weight. It doesn’t matter what time it is. It just matters what is put into your body.

My wife and I, and our kids almost always eat something within 30 minutes of going to sleep. I honestly cannot remember a time when I didn’t do that. I know many people say to that “well you can afford to do that because you are skinny”. Wrong! We do that to become skinny and to stay skinny. It flat out increases the metabolism. We also eat first thing in the morning, every morning, no matter what.

The foods you want to eat before bedtime are low sugar, low fatty foods. Foods that are high in fiber are great before bed. “But that’s a carb”… I know that’s what you’re saying. No, it’s a GOOD carb, a complex carb. The human body needs complex carbs in order to live. If you eat bad food before bedtime, you WILL no doubt gain weight, so I do not recommend that. However if you eat smart, clean, healthy foods, for the most part every three hours, you’ll be lean and mean in no time.


Chad Cannon is the owner of the Shaping Concepts Fitness Training Center in Bluffton, SC. Make sure to try his 21 Day Trial!

How's Your Fitness Resolution Coming Along?

The problem with New Years Resolutions is that they are wants... "I want to lose weight", or "I want to get healthier", or "I want to feel better".

These are all great, however "wants" don't seem to last very long. In fact many New Years Resolutions fall by the way side after only 10 days, and most are completely gone by January 15th. So let me ask you, how is your New Years Resolution coming along?

In order for a resolution to stick and stay there must be a reason behind it. Instead of "I want to lose weight", try this "My kids need me to lose twenty pounds and be a healthier person so I can be a better mom for them". That has a specific goal and a major reason why to have that goal.

So about this time of year people are dropping off like flies and completely giving up on losing weight, getting fit and becoming healthy again, mostly because there is no reason why. And trust me they are all feeling very guilty for it. Find your reason, and you will always succeed.

Also, find some kind of accountability. Keeping a food journal, track your workouts with a type of computer software and put it on facebook so people know you are doing it. Join a group fitness class, hire a fitness and nutrition coach. These are all types of accountability.

Without some type of accountability, and a good reason why to succeed, failure is immanent.
Stick to your guns. When you think you can't, tell yourself you can and walk away from where you are. Stay away from people that are negative and will only discourage you. You don't need them in your life. Spend most of your time around people you want to be like or have what you want. Learn from them. Be encouraged about where you are going and what you are about to obtain. Don't dwell on the past. Only look ahead at what can be.

You can do it! I have faith in you!


Chad Cannon is the owner of Shaping Concepts Fitness Training Center in Bluffton, SC. Try a 21 Day Trail to see what Shaping Concepts is all about.

Aerobics is NOT the key to Fat Loss - You Can't Run Off the Pounds

If your goal is to drop fat from your body, don't go out and run to do it. Trust me, I just trained for and ran a full marathon, and my body fat is higher than ever. Yes, I lost weight, but gained fat. That's NOT the ideal way or healthy way of looking and feeling good.

There is one way to burn FAT off your body. It's called resistance training with high intense cardio. It takes less time, because you combine the resistance and high heart rate, so more calories (Fat calories) are being burned. In fact the body will burn probably double the calories in the same amount of time with just running.

Watch the video below and try this workout on for size. It's one of my favorates that I use at least once per month. This is an example of an exercise routine that combines resistance training with high intense cardio. No need to do walking or running with this program. Trust me, the cardio is in there.

This is just an example, so you may try this one, maybe modify it, or do something like it. You WILL burn more calories than ever before, and even better you are going to feel so much stronger, stand taller, have more confidence, and even find yourself eating better. Remember it's not all about the weight loss. It's about your health. Look better, feel better, perform better! Live by that!



Try our 21 Day Trial at the Shaping Concepts Fitness Training Center TODAY! Start your New Year off with a BANG!!

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

Three Ways To Work Off the Christmas & New Year Flab

Okay, so 2011 is done and gone by the way side. It was what it was, so now let's move on! You might have put on some extra pounds in the last year, especially over the past month and a half during the holiday season.

Here are three ways for you to work off that flab that you are fed up with and no longer want on your body.

First, exercise is key. In order for you to lose fat and not muscle you must get a combination of resistance training and cardiovascular training in at a minimum of three times per week. A simple Burst Training routine will take care of both of those at the same time. No need to spend hours on the treadmill. No need to spend hours on strength machines. Just a 30 minute burst training routine will benefit you more than any other workout I know when it comes to burning fat off your body.

As a fitness professional, I highly recommend everyone do this in a professional setting, such as a group class, or in a personal training setting, simply for the accountability alone. I offer a 21 Day Trial to try it out. Most places have a trial of their own. Take advantage of these.

Second, proper eating is vital when it comes to losing fat. There are two main things I look for nutritionally. One, are you eating breakfast? This is by far the most important meal of the day because it gets the metabolism reved up and burning more calories throughout the entire day. Without breakfast, your metabolism is at a snails pace. Two, are you eating every few hours throughout the day? Your metabolism will slow down if it does not have enough fuel to burn those unwanted calories. You wouldn't drive a car without putting gas in it would you? Simply eat every three hours all day long starting the moment you wake up.

Third, even if you are eating perfectly all day, everyday, you are still not even close to getting what your body needs to maintain a quality of life you want. This is why you take supplements. I'm not talking weight loss pills, or fat burning diets drinks. I'm talking about supplements to support your healthy eating habits. I highly recommend AdvoCare supplements because they are in my opinion the best products on the planet. I have them in my studio, I use these products everyday, and my wife and kids even use AdvoCare products. Use them. Your body will thank you for it. Read my AdvoCare story here: http://www.advocareconcepts.com/

Do these three things to burn off last years flab, and get your health back in check in 2012. Don't wait! Start now!

Come in to Shaping Concepts Fitness Training Center for your very own 21 Day Trial!

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

The Slight Edge...

I am asked to read something the other day as part of a mentoring program I'm going through. This book called "The Slight Edge" by Jeff Olson, is a great read. I wanted you to read just a small part of it as it has to do with your health. Make sure you not only read this as a health topic, but more importantly as a topic of obtaining a slight edge in your life.

THE SLIGHT EDGE IS EASY TO DO

-and it is easynot to do. Now, I’m defining EASY here as simply“something you can do.” The Slight Edge philosophyis based on doing things that are easy-littledisciplines, which, done consistently over time,add up to the biggest accomplishments. The problemis that all those things that are easy to do arejust as easy not to do. Why is something easy notto do? Because if you don’t do it, it won’t killyou today. But, that simple, seemingly insignificanterror in judgment, compounded over time, will killyou, destroy you, ruin your chances for success,and demolish your dreams. You can count on it.

Take, for example, the health issue of fat andcholesterol in your diet. Would you say that it’sa good idea to eat at least a pound and a halfof butter each day? How about drinking a quartof saturated oil? “Hey, my cholesterol’s way downto 200-got to get it up above 300.” Crazy, right?Sure it is-but millions and millions of people aredoing it every day. Why? We know what’s good for us:fresh fruit and vegetables, complex carbohydrateslike whole grains, unsaturated fats and oils, fishand chicken instead of beef. So why do we keepdigging our graves with our teeth? It’s easy toeat well-right? It’s easy not to-right? And whenyou eat that hamburger, you won’t die, will you?No, of course not. But that simple error in judgmentcompounded over time will ruin the quality of yourlife and eventually take you out of your lifeforever!

If you ate that hamburger and you had a heartattack-would you ever eat another one? No way!Eating a hamburger won’t kill you today, butcompound all those greasy, dead-animal pattiesover 10 or 20 years-as many as 5,000 of them!-andone day your clogged-up, stressed- out, overworkedol’ heart just quits! It’s not the one hamburger,it’s the thousands! That one hamburger is just asimple, little error in judgment. But compoundedover time, it can and will destroy you. It’s easyto do! It’s easy not to do! Either way, The SlightEdge is at work and at play. You’ve got to choosewhich way to go with The Slight Edge. And here iswhat makes doing the right thing such a hard choice for most people-


The Slight Edge Philosophy
by Jeff Olson

Try out a 21 Day Trial at Shaping Concepts to obtain your slight edge today!

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

Burn Off the Ten Pounds You Gain Over the Holidays!

During the holiday season we all dred the eating, yet we all still do it, even though the end result we know will be weight gain. Today, I want to discuss how to get those holiday ten pounds off your body as fast as possible.

You could go through some weight training machines, and spend 60 minutes everyday on the bike or elliptical and burn some good calories...

OR

You could do it in a more efficient way replacing glycogen with free fatty acids thus sheeding those unwanted pounds off your body in a much shorter amount of time. Let me expalin...

In order to maximize your exercise routine and burn more of the correct type of calories in a shorter amount of time there is only one way to do this. It's called BURST TRAINING.

I'm going to give you the perfect plan of action to do this.

First there are two different types of BURST TRAINING that must be done:

1) Burst Training Resistance Exercies

2) Burst Training Cardiovascular Exercises

Here's the sequence you want to follow:

Warm up for 5 minutes with a brisk walk.

Go through 3-4 sets of different resitance exercises like this...

Squat Jumps 10x

Push-ups 10x

Bridge up & down 10x

Plank 30 seconds

Go through this sequence with absolutely no rest except to sip water 3-4 times through.

As soon as you are done go to a treadmill to start your cardio Burst training.

On the treadmill I want you to Sprint for 1 minute. I'm talking 8, 9, even 10 mph. It's a complete sprint. It's only for one minute. You NEED to be VERY winded after that 1 minute. Then walk slowly for 2 minutes. Repeat this 4 times. So it looks like this...

1 minute Sprint

2 minute Slow Walk

Do this a total of 4 times.

Now that you are pretty worn out, you go through one last resistance exercise Burst Training routine picking four new exercises just like this...

Dumbbell Shoulder Press 10x

Reverse Lunges 10x each leg

Bench Dips 10x

Bicycle Abs 30 seconds

Go through these 4 exercises again with no rest a total of 3-4 sets.

You WILL burn TONS of the correct kind of calories to trim your waistline. Repeat this routine three t0 four times each week for one month and you will see AWESOME results! After one month, pick new resistance exercises and increase your speed on the treadmill, but continue the same type of routine.

Now make sure to start eating correctly. The two main area's with your nutrition are to eat breakfast and then eat small meals throughout the day. If you do these two simple things, your whole life will change drastically!

If you want to get even better results come in for a 21 Day Trial!

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

How to Stay Motivated During the Holiday Season

It can be easy to lose your motivation this time of year. Here's how to spice up your routine and stay focused.

The hardest step is the first step. Isn’t that the saying we use? Well, the hard part you’ve done already: You took that first step and started a regular exercise routine to get fit and healthy. But now, especially during the holiday season you're finding out that keeping up with it is as hard as taking that first step. You need to keep exercising, but how do you do it without getting bored and losing motivation?

Motivation to Keep Exercise Exciting

What is it about fitness that makes it fun for you? What motivates you most and keeps you focused and centered on a workout? Try these methods. They can help you stay focused and interested in your exercise routine:

· Find a buddy.

Working out is much more fun when you do it with someone else. Find a friend who will exercise with you, and won’t let you back out of your workout dates and times. This “buddy” could also be a trainer that is somewhere waiting for you.

· Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

· Push yourself. Don't work out to the point of injury, but push yourself during exercise routines — don't give up because you don't feel like it or simply because you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

· Read or listen to music.

If you're walking on a treadmill or using an elliptical machine, try reading so you lose track of the minutes while you're burning calories. Or pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a playlist or CD of songs that motivate you for a workout.

· Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and resistance exercises.

· Where to work out.

Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a health club, try investing in videos or exercise equipment and do your workout at home.

· Join group exercise classes to spice things up. Usually group classes are longer and more intense than individual workouts, which usually means more calories being burned. Group fitness classes will definitely keep you more focused and you tend to work much harder and not even realize it.

· Eat for exercise.

The old saying “Eat to live. Don’t live to eat” is where most people fail. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry. This is another important reason to have a scheduled exercise time, so you know exactly when to plan your meals.
To make working out a part of your lifestyle, you may need to occasionallycome up with new and fun ways to exercise. Just keep your end goal in mind — better health, fitness, and happiness —and find ways to enjoy your workout.

Here at The Shaping Concepts Fitness Training Center our exercise programs are built around your goals and are done in certain phases, meaning the pattern of the workout is changed once per month, even though every time you come in your workout is slightly different. This keeps your body guessing and your metabolism fast. We encourage healthy eating, not dieting. We also have an awesome new program that incorporates some group fitness classes combined with some individualized training. You get the best of both worlds. We also encourage proper supplementation to go along with eating clean foods. So everything listed above to help with motivation is what we do, so why not add these to your own daily routine to keep up the focus?

Come take Complete-Fit program test drive on a special 21-Day Trial. It’s awesome and I know you’ll love it!

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

Four Life Factors to Live By

I live my life with these four factors in mind to try to make everything much better for me and others, to be the best person I can be. These obviously change over the years as I get older, but right now, these are the best things for me that I try to follow. Maybe they will work for you as well.

1. Be as fit and healthy as you possibly can be.
I consistently try to improve myself physically, and emotionally. I mean I just completed something I've been wanting to do since I was a young teenager - a marathon. Something that was terrifying, enlightening, physically demanding, emotionally demanding, and just downright crazy! I try to keep pushing myself to knew heights, over and over again, knowing that there are no limits to anything I do.

2. Love your wife or husband.
I love my wife more than anything. That's obviously why I asked her to be my wife. I know I'm not the best husband by any means, but at times, I have to show her my compassion. She's the world to me and I'd do anything for her.

3. Spend as much time with your kids as possible.
If there's one thing that upsets me more than anything, it's not getting to my kids "functions". It's so important to me to be there during their performances, sporting events, etc. I am a lucky person to be the owner of a company therefore have the ability to get to leave work when I need to. Even if it's bad for the business. There is NOTHING more important than being there for your kids. I miss out on lots already working long hours, evening hours, and more, so I vowed about a year ago to spend more time with my kids. I try not to take that for granted.

4. Everything you do in life, do it to the best of your ability and beyond.
This part is very hard. For me I find that in some areas of my life this is easy, and some are more difficult than anything. I try to use my strengths and push more with those, and constantly try to push harder on the things I don't do well with. "Don't Settle" is a motto I personally follow. I continuously tell myself that there is more, there is better, so keep working!

BONUS:
This is by fay the most important rule of all that I know is true and that never changes. I know that my number one factor is number one and always will be because without it, numbers two, three, and four can't happen.



Come on in to my fitness center to see if it's for you on a 21-day trial, or schedule a FREE Intro personally with me where we will do a consultation and assessment.


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

Will I be the one that GAINS TEN POUNDS this holiday season?

Studies show that the average American gains ten pounds over the holidays. Halloween just ended, and Thanksgiving is right around the corner with Christmas to follow. This should be a wake up call for many of you. Remember how hard it was last year and all the years before that...how hard it was emotionally when you "planned" on doing a good job and not gaining weight during this time of year, but then it all fell to pieces. Emotionally and physically you were beaten. Well it's time to start now. Start taking control of yourself physically and taking control of your emotions. I've never said that losing weight is easy. However, there are very simple things you can do to help you achieve good results.

Go through this check list and make sure you are ready. Because losing weight and even maintaining it comes with sacrifices, life changes, and when it comes down to it, YES...hard work. But hard work dosn't stay hard for long once you form habits and start actually enjoying it. You might think I'm crazy, but billions of people feel the same as I do from doing it, so why are you any different?

Your readiness to lose weight check list:

YES ____ NO ____ Are you willing to accept the fact that physical change occurs from mental and emotional adjustments?

YES ____ NO ____ Are you willing to accept the fact that a lifestyle modification may be required to correct your condition(s)?

YES ____ NO ____ Are you willing to acknowledge a fair and legitimate timeline for evaluation of yourself, your progress, and the effectiveness of this program?

YES ____ NO ____ Are you willing to complete cardiovascular exercise for thirty minutes or more up to 5 days a week if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to keep a weekly food log to your trainer/accountability person for a reasonable period of time if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to significantly change your diet habits, even if it means throwing food away and starting over, if it has been determined to be imperative towards
reaching your goals?

YES ____ NO ____ Are you willing to significantly reduce or eliminate your soda, coffee or alcohol consumption as recommended by your trainer if it has been determined to be
imperative towards reaching your goals?

YES ____ NO ____ Are you willing to receive additional education on diet and nutrition as recommended by your trainer if it has been determined to be imperative towards
reaching your goals?

YES ____ NO ____ Are you willing to increase your water consumption as recommended by your trainer if it has been determined to be imperative towards reaching your goals?

YES ____ NO ____ Are you willing to discuss the importance of your new lifestyle changes with your employer if your work environment presents significant barriers?

YES ____ NO ____ Are you willing to spend less time with people who offer little or no positive encouragement and support for your goals? This includes individuals that may
selfishly not have your best interest in mind and be a bad influence with lifestyle choices.

YES ____ NO ____ Are you willing to take time away from other parts of your life (be it work, free time, hobby time, etc) to achieve an improved state of health and physical fitness?

YES ____ NO ____ Are you ready to commit to your trainer/accountability person in order to receive his/her commitment to you?

YES ____ NO ____ Are you ready to commit to showing up on-time for your scheduled workout appointments and treating them with the highest respect and priority?

YES ____ NO ____ Are you prepared to be accountable to your trainer/or anyone and your program and understand that an evaluation of your commitment will be used?

YES ____ NO ____ Are you willing to commit to supplementing your nutrition with healthy top of the line nutritional products (not crap that you buy in an isle in the grocery store) in order to maximize your healthier eating habits thus increasing your overall metabolism and health?

Make sure that you are totally ready to participate in your own weight loss challenge. If you cannot commit to these you are most likely not ready to make the commitment to lose weight.

Now is the time to train your brain and get started in the right direction during the holidays of eating season. Don't be one of those people that gain yet another ten pounds by January. Set yourself up to succeed now and become one of those people that looks forward to the holiday season!

Come in and sit down with me for a free intro consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

9 Good Reasons To Give My Fitness Training Program A Shot!

1. Accountability: We educate, support and guide you every step of the way, applying just the right amount of pressure to make sure you follow through.

2. Science: There's NO gimmicks- our system is based on the proven methods of using high intensity, short duration "burst training" to develop lean muscle, improve cardiovascular conditioning, increase metabolism, and optimize the hormonal systems in your body for fat loss.

3. Track Record: We've helped over 1000 Bluffton area residents lose weight, look great, and feel like a million bucks. Follow our system and you'll get the same!

4. Motivation: We know how to get you going FAST and keep you going so the results come quickly!

5. Expertise: You're coached and trained by a certified, highly knowledgeable fitness professional. All of our trainers are required to be certified by a nationally accredited organization. Unlike at a gym, not just anybody can be a trainer at Shaping Concepts. We select only highly educated, passionate, and dedicated fitness professionals (not some college kid trying to make a buck)!

6. Structure & Consistency: Let's face it, this is where the breakdown almost always occurs. We keep you on track, moving forward, so you see and feel the results quickly.

7. Customization: Your program is created for YOU, based on what YOUR body needs, ensuring that you reach your goals quickly and with 100% certainty!

8. Efficiency: We know you're busy so we get you in and get you out, at your convenience, so you can continue with your day.

9. You Are NOT Alone Anymore: Going it alone doesn't work...our programs are guaranteed to work if you simply follow the system!


Come in and sit down with me for a free intro consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

14 Body Transformation Secrets (Part II)

Secret #8: You must eat plenty of fiber!

This is a big time secret for successful weight loss. Eating plenty of fiber in your diet
will have a bigger impact on your ability to lose weight than probably any other
nutritional strategy. Look for foods like cereals and bread that have a minimum of
three grams of fiber per serving. Eating fiber will keep you from feeling hungry,
improve your digestion and help you reduce your waistline fast! Try AdvoCare’s Fruit and Fiber Bars or Fiber Drink to increase more fiber. (Located in the studio or http://www.advocareconcepts.com/)


Secret #9: You must create regular diet & exercise routines!

When it comes to making changes in your diet and exercise the most important thing
you can do is work on creating routines. Successful change comes from the repetition
of certain acts over and over again. Remember you’re making lifestyle changes not
just going on a short term diet. Go grocery shopping at the same time each week,
prepare your meals for the next day and schedule your time for exercise just like you
do any other appointment. I cannot stress how important this is.

You don’t have to be perfect in the beginning nor should you expect to be. Simply
work on creating better routines every day and you’ll soon find healthy eating and
exercising to be second nature.


Secret #10: You must be willing to make sacrifices!

You probably already knew this but it’s essential to your success. It’s easy to make
excuses for why you can’t eat healthy or find time for exercise. The reality is we all
have 24 hours to use each day. It’s up to you to decide how you’ll use the time. Take
an honest look at your lifestyle and habits right now and decide what’s most
important.

Here’s some straight talk on what you need to do. If there’s any person, activity, or
habit that is not positive or supportive towards your weight loss goals they’ve got to
go! The most successful people have the guts to do this and their results show it. Go
and do likewise.


Secret #11: You must know your caloric requirements!

You cannot get your body to release stored fat unless you provide it with an energy
balance. Calories are simply energy and if you’re not eating enough to support your
resting metabolic rate plus daily activities you put your body in a fat storing mode.
Most people have no idea how many calories they should be eating for fat loss
and thus they struggle with seeing results. This is a vital piece of information to your
success. The reality is your metabolism is unique and experience has shown us that
it’s very ineffective to estimate your caloric needs. The majority of people who start
our programs are surprised to learn they’re actually not eating enough calories to lose
weight!

I recommend you complete a Nutritional Coaching Session each month if you’re serious about making a body transformation. (A Shaping Concepts trainer can scheduling this into your program each month).

Secret #12: You must use a heart rate monitor!

The most effective cardiovascular exercise routines are built around your individual
target heart rate zones. The intensity or heart rate range where your body is best at
burning fat is unique to your metabolism and body make-up.
Once you learn your ideal target heart rate zones you can begin exercising with pin point accuracy. Having a heart rate monitor is essential to tracking your intensity during cardio workouts. Polar® is my heart rate monitor brand of choice due to their compatibility with most
cardio equipment.

Secret #13: You must set quantifiable goals!

The practice of goal setting makes everything seem to fall in place. However, you
must set goals that can be measured. Set a number to the percentage of body fat or
inches you want to lose. This way you can measure your progress. Write your goals
down on an index card and post it someplace like your bathroom mirror where you’ll
see it at least twice daily. This is an extremely powerful technique. You become what
you think about so fill your subconscious thoughts with your goals as much as
possible. Your body really does follow your mind. Tell your mind over and over what
you expect and the results will amaze you.

Secret #14: You must eliminate processed and refined foods from your diet!

These foods are big time culprits for hindering weight loss. You think you’re doing well
by eating “low-fat” or “no-sugar” diet foods but in reality these foods are part of the
problem. Three words you should look to avoid on food labels are “hydrogenated, high
fructose corn syrup, and enriched.” These are just a few of the indicators that the
food has been processed, refined or chemically altered. The further you get away from
whole foods the harder it is to lose weight. Eating breads, cereal and other starches
high in fiber along with fruits, vegetables, lean proteins, nuts, fish, legumes, etc. is the
secret to slimming your waistline and improving your health. There are no magic pills,
diets or other shortcuts that will work like eating whole foods and exercising.

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

14 Body Transformation Secrets to Success (Part I)

Secret #1: You must eat something every 3-4 hours!!!

One of the most important steps in your metabolism makeover is stabilizing pancreatic
hormones so you can begin releasing stored body fat. Eating small meals frequently
throughout the day helps provide a consistent supply of energy signaling to your body
that it no longer needs to store fat.

Secret #2: You must do aerobic exercise!

The majority of your weight loss especially in the beginning will come from doing
aerobic exercise like walking. The most successful clients start with aerobic exercise
for 30-45 minutes each day for a minimum of five days per week. The intensity needs
to be low for aerobic exercise, that’s why walking is so effective. You don’t necessarily need to
start performing higher intensity cardio routines until after an aerobic base is
established. Consult with your trainer on your ideal target heart rate range for aerobic
exercise.

Secret #3: You must drink plenty of water!

This is an absolute necessity. You cannot lose weight without drinking a minimum of
eight glasses of water each day. This is a minimum requirement. Multiply your
bodyweight by .55 to determine your target water intake in ounces. Carry a water
bottle with you everywhere you go and sip on it throughout the day.

Secret #4: You must minimize alcohol consumption!

The cold hard truth is alcohol is nothing more than empty calories made up of sugar
that can stop fat burning in its tracks! There’s plenty of research showing the
numerous benefits of a glass of red wine daily to your health, but the key is
moderation. If you’re going to drink alcohol, do so with a meal and limit your intake. The choice is yours but remember your decision on how much alcohol you consume will always
affect your results.


Secret #5: You must decrease your consumption of saturated (animal fats) while
increasing unsaturated (omega-3) fats!

The latest research is showing that one of the biggest problems with the American
diet is that we’re not eating enough unsaturated fats. These are the “good fats”
typically found in cold water fish and plant sources. I recommend you supplement
your diet with AdvoCare’s OmegaPlex (found on the supplement shelf in the studio or at www.AdvoCareConcepts.com. The benefits to your overall health and waistline from taking extra Omega-3’s daily are so numerous that I consider it a “super food.” Also, you can choose whatever brand you want, but take note that we carry AdvoCare products because of the world-class science and testing behind the products. You just have no idea what you are getting from an “over the counter” product.


Secret #6: You must consume plenty of fruits and vegetables!

I’m sure this is not breaking news to you but eating more fruits and vegetables really
is essential to your success. You must make a conscious effort through your meal
planning and grocery shopping to incorporate more fruits and vegetables. It’s recommended to eat 9-13 servings of fruits and vegetables each day.


Secret #7: You must provide your body with adequate rest!

If you’re not getting 6-8 hours of sleep each night you’re significantly limiting your
ability to lose body fat and develop lean muscle. Not getting enough sleep will cause a
stress response in your body and raise cortisol hormone levels. This will make it very
difficult to release stored body fat and allow for muscle re-growth and recovery. Many people including myself, struggle with getting enough sleep. I personally take AdvoCare’s SleepWorks to help with this. (www.AdvoCareConcepts.com) I absolutely LOVE it!!

PART II COMING IN THE NEXT BLOG! STAY TUNED...

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

The Four Components of Your Body Transformation

I’ve found there are four main components to a successful body transformation.
The reason that diet routines, pills, weight loss shakes and other so called “solutions” fail to deliver long-term results is they don’t focus on how the human body functions.

When you start putting all four of these components together you’ll begin seeing the
results you’ve always wanted.

1. Moderate Aerobic Exercise
2. A Concern For Muscle
3. Supportive Nutrition
4. Proper Progression

There are no shortcuts to achieving long-term weight loss. There must be a
commitment to healthy lifestyle changes that include proper nutrition and exercise. I
bet in your heart you already knew that.

It has been my goal since the beginning to build a business that differentiates itself by providing personalized solutions and not just a “one size fits all” program. That’s the Shaping Concepts difference. That's why I use these four body transformation components.

The Four Components of Your Body Transformation

Key Component #1: Moderate Aerobic Exercise

Individuals just starting an exercise program will want to develop an “Aerobic Base” by completing low-moderate intensity cardiovascular exercise. You can accomplish this by simply walking (5) days per week for 30-45 minutes. Walking is one of the most overlooked and effective activities you can perform in a weight loss program. The higher intensity cardio routines may come later for some individuals but they’re only effective if you’ve first developed an Aerobic Base.

Key Component #2: A Concern For Muscle (Resistance Exercise)

Your Semi-Private sessions with a trainer will be centered on developing lean muscle.
We’ll start with functional exercise and build to weighted resistance movements once
you’re ready for the increased intensity. When it comes to burning fat it’s important to remember that the more lean muscle you have the more efficient your body becomes at using fat for energy. Developing lean muscle will also help your body absorb more oxygen during respiration allowing you to complete cardiovascular exercise at higher intensities and thus burn more fat.

Key Component #3: Supportive Nutrition

This is the “eat right” part to the weight loss equation. The foods you eat and how
often you eat them will determine whether your body is in a “fat burning” state or a
“fat storing” state. The strategies you’ll learn from us come from a principal called
supportive nutrition. It is very important that you stick with these principals and not attempt to “fix” your program by cutting calories. This is why we have Nutritional Coaching Sessions as a part of our program.

Key Component #4: Proper Progression

The fourth component is proper progression which is nothing more than changing up
your exercise routine in a way that creates a new stimulus in your cardiovascular and
neuromuscular systems. Your body will adapt to any given workload over time. In
order to see the best results you must change the intensity of your workouts. The
most effective fat burning routines will eventually incorporate higher intensity exercise.

While each individual is different, our objective will typically be to progress you into routines that call upon more “fast twitch” muscle fibers. There are numerous benefits to higher intensity training routines but the type of training you complete will depend on your goals, health issues, fitness level and other factors. Your trainer is educated on providing you with the appropriate strategies according to your unique needs. Here at the Shaping Concepts Fitness Trainer Center we will introduce a new phase to your routine once per month. Even though your exercises may change every time you come in, your phase stays the same for about one month.

Make sure you combine these four compenents into your everyday routine of transforming your body. If you don't, you probably won't be happy with your overall results.

Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

Chad Cannon is the owner of Shaping Concepts Fitness Training Center.

10 Fat Loss Myths-Part II (Myth 6-10)

Incase you missed last weeks post click HERE to catch up on the first five Fat Loss Myths.


MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK


I used to believe this myth myself. The idea behind it is that your body must “warm up” for a period of time before it shifts into “fat burning mode”, and so anything before xx minutes simply doesn’t count.

This is complete nonsense! While you should always work towards incorporating a warm up period (as well as a slow down process) during your workouts, you actually start burning calories from the moment you begin!
However, where it does get a bit more complicated is that if you have a large amount of simple carbs stored in your system then your body will always first use these for energy before it starts to move onto fats and protein. For this reason you must make sure your pre workout meals put’s your body in a fat burning state ( If your goal is weight loss ) so you can burn as much fat as possible during your workouts. ( Learn more about pre & post workout meals here )

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know!
Realistically, there are no foods that instantly burn fat, however there are food types that can increase your metabolism (which will subsequently, help you lose weight). As always focus on eating balanced meals that includes the right amount and type of protein, fats and carbs.



MYTH 8: HIGH PROTEIN/LOW CARB DIETS ARE BEST

These diets are typically difficult to stick with because they are very limiting in what you are allowed to eat. Furthermore, the reality of the matter is that while you may lose weight quickly at first, your body will plateau and you will find it difficult to get past the “hump”. Carbs are as vital to losing weight quickly as protein and fats. The trick is to learn how and when to eat carbs so they help you burn fat instead of piling it on.
So instead of focusing on cutting carbs rather focus on following a healthy eating plan that encompasses foods from the 3 main food groups, ensuring that you not only are given added flexibility in your meal options, but that you are receiving the minerals and vitamins that your body requires.

MYTH 9: EAT LESS AND BURN MORE

Did you know that there is such a thing as a “Sumo Diet”? It’s thought that Sumo wrestlers eat just before retiring for the day, and rarely eat throughout the day itself as a way of packing on pounds.
The reason for this isn’t because eating after 7pm actually causes major weight gain (the number of calories you have stored at the end of the day will still be transformed into fat regardless of when you ate), but instead, they do this because when you eat less your body ends up storing more fat, while decreasing your metabolism rate.
It’s important to eat regularly throughout the day, preferably 5 to 6 times. Breakfast is also a extremely important as that will help kick start your metabolism after your 8 hours of sleep.

MYTH 10: ELIMINATE ALL FAT FROM YOUR DIET

This myth is not only extremely difficult to do, but it actually can harm your health. We all need fat in our diets to survive and to feed our muscles and encourage growth.
While reducing your fat intake will help you lose weight, it would be very difficult, if not impossible, to reduce it altogether.
Rather focus on eliminating the wrong types of fat e.g. trans fats, saturated fats etc.
There you go. Now you have no more reason to believe any of these myths or fall for them. Stick to the truth and you will get your 6 pack abs much faster!



Come in and sit down with me for a free consultation and go through a TRIAL SESSION to see what it’s really like to get fit and healthy.

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

Chad thanks Peter Carvell for his contibution to this blog post.