Ola my ninja, I’m back from Costa Rica and I have thrust myself into the cold winter of Toronto.
Just gotta say that the transition to normal city life was a bit on the tumultuous side; anytime you go from searing hot weather to minus 20 it will always be an “experience”.
But I’m alive, grateful, and ready to create …so let’s DO this.
Now everyone loves predictions and I’m no stranger.
After a good 11 years in the fitness industry I’ve seen my share of trends come and go and it’s my turn to make some predictions on the next year of fitness.
Are you ready? Let’s go.
Fitness Prediction #1 – Transformation Programs Will Be On The Rise
Transformations programs will be the hot thing in the fitness industry and for good reason:
They are INCREDIBLE at getting results. My girl Jen lost OVER 60 pounds doing a few of the ones I run at my gym (turn on images)
There is no other type of program that incorporates a trainers skill at partnering workouts, with a solid nutrition plan, while developing a community and accountability than a 4-6 week transformation program.
Heck, I do them myself and have great success with my Transformation Centre.
My prediction is that you’ll see more than your fair share of them pop up in 2014.
What You Should Do
Just make sure you are ready for them because they can be INTENSE.
Also be sure to choose the right one that fits your style of doing things and has a track record of past success to back it up.
All in all I fully recommend joining one if you haven’t already. They are the perfect storm of intense super focused results done in a group support atmosphere.
I’ll be coming out with one in February so be on the lookout for that.
Fitness Prediction #2 – Specialized Workout Programs Will Be All The Rage
You’re going to see more products come out in the fitness industry that focus on specific modalities of training whether it be TRX, Kettlebell or even dumbbell training (not sure why someone hasn’t done this yet)
You’ll even see specific programs built based on working out legs, bis, tris, shoulders, abs etc etc..
The one thing you should take away from this is that while some of these programs will be awesome (like Chris Lopez’s Kettlebell Evolution and Dan Long’s suspension revolution) they should be looked at as…
They are all tools to get you to your goal and should not be used as the primary source.
Just like you wouldn’t use a hammer as your primary tool of choice, you shouldn’t choose one specific implement to hit your fat loss goals.
What You Should Do
Use them all. It is what the fitness gods have intended you to do.
I’d recommend grabbing those specialty programs for great ideas and philosophies on how to use them …AND THEN integrate them into your regular training.
Fitness Prediction #2 – Paleo and Intermittent Fasting (IF) Will Become The “IT” Diets of 2014 …and They Will Also Come Under HEAVY Criticism In 2014.
Full Disclosure: I love both and use both in varying ways because it keeps dieting simple and easy to understand.
The quickest way I know to get an absolute beginner to lose weight is to put them on a paleo/16-8 intermittent fasting regimen.
Paleo = REAL FOOD
16/8 Intermittent Fasting = 3 meals a day
= Good to Great Results for someone starting out
It’s a neat way of eating to limit their calories and have beginners starting to eat real food (another way to limit calories).
Also, if you look at the most searched terms for diets in Google, you’ll find that paleo and IF are pretty much #1 and #2 trending.
This will not change in 2014.
They are both very effective ways to get in shape and enjoy optimal health.
On the other hand…
You will have your detractors. In fact, some of them will have been people who have stout supporters of either philosophy in the past.
They will come out with every research study and excuse in the book to debunk the eating philosophies of Paleo and IF.
What You Should Do
Take the “It is what it is” approach.
I am of the big belief that at some point of your nutrition evolution you should get to knowing how many calories your body can sustain and to a greater degree know how many macros your body needs.
And everything happens in levels:
Level One of eating for fat loss would be eating Paleo and in some sort of IF format.
Level Two would be starting to count your calories.
Level Three would be starting to track your carb and protein macros.
Level Four would be tracking your macros and advancing to the next of my fitness predictions…
Fitness Prediction #3 – IIFYM (If It Fits Your Macros) Will Be The NEW Nutrition Strategy of Choice For Most Trainers
If It Fits Your Macros will rival Paleo and IF as the new diet of choice for most personal trainers …but should you do it?
The crux of the philosophy is that you have a specific amount of macros that go into your body that support the body you want to have.
The advantage of this diet is that you get to fit almost any type of food into your diet as long as it fits your macros thus allowing you to be flexible with your diet.
The downside is that it is for the more advanced dieter. Preferably one that has gone through the 4 levels as stated above. It requires you to weigh out your foods, do calculations and really track your meals to a “T”.
The other downside is that IIFYM supporters see this as the end all and be all.
I would not recommend this to anyone who is just starting to diet but for the more advanced person I would let them have a go at it.
With my own clients I make sure they go whole foods and get a handle on calorie counting before even going down the IIFYM route.
There will be factions of Paleo, IF and IIFYM followers that will battle tooth and nail for their diet of choice.
What You Should Do
Choose which level on the dieting scale you are on and advance from there.
Just like stated in the specialty programs these different diets are “tools”
in your toolbox. Use them accordingly.
If you are advanced then combine them in a way that suits your own
personal way of eating.
What You Shouldn’t Do
Do not be a follower. Do not be the one to get into arguments with friends or trainers about which one is best. Do not criticize others on their diet of choice either.
Criticizing diets never helps anyone get ahead.
Each one serves its own purpose so use them as they serve you.
Diets are more like a “Choose Your Own Adventure” Book but in this case you get to combine the best aspects of each one and make it your own.
So learn all of them and have fun with it 🙂
Fitness Prediction #4 – Dynamic Mobility and Self Myofascial Release (SMR) Will Be the Staple Way Everyone Starts Their Workouts
Dynamic Warm Ups, SMR and Neuromuscular Activation will be THE way everyone in the gym starts their workouts.
There is no other sequence in the world that allows you to avoid injury, increase your strength, speed, power, flexibility and endurance in a matter of minutes.
Gone are the days of starting your workout with a light jog coupled with long (ineffective) stretches.
We know by now (and proven by research) that these types of warms ups do nothing for the body and can increase your propensity for injury.
There is a revolution towards getting your body ready dynamically and treating your fascial tissue after hours of sitting in your desk chair.
How do I know?
Almost all of the gyms here in Toronto have foam rollers available and when I walk into the gym I can always catch one or two people warming up their bodies the RIGHT way.
Sure, one or two people may not seem like a lot but a year ago I didn’t see ANYONE doing dynamic warm ups.
So I expect this number to increase in 2014.
On a side note: No one looks at me funny when I roll my butt on a medicine ball. I think they finally understand what I’m doing OR just accept the fact that I’m a weirdo.
What You Should Do
Obviously learn how to warm up your body dynamically in a timely effective manner.
Would you trade 6 minutes for a faster, stronger, more injury resistant body?
Then try this program ==> 6 Minute Superhuman
Fitness Prediction #5 – There Will Be Another Fad Fruit Or Miracle Pill That Will Rob Unsuspecting People of their Hard Earned Dollars in Hopes of Not Doing Work to Get in Shape….
…But in the end you won’t fall for it.
Now for a little bit of bad news….
There will be another crazy diet fad that will get everyone excited in hopes to not have to hit the gym or have to change their diet to Transform their body.
There is one that comes around every single year and I don’t expect this year to be any different.
What You Should Do
AVOID IT. Like the plague. Wait for at least 2 years of peer reviewed research to prove its validity.
In the end take it upon yourself that you’ll work hard and do the right things to get yourself into the shape you deserve to be in.
Fitness Prediction #6 – The Fitness Industry Will Become MORE Transparent
As we evolve so will the internet. And along with that evolution the internet will make things a lot more transparent for the fitness industry.
The internet and the fitness industry is a very interesting subject to me because most times I find people with passion putting out products that they really believe can make a difference in the world.
And on the other hand I’ll find people who put out programs and services just because it’s the most profitable thing to do at the time.
I may be judging a bit harshly but I’m sure you can see the differences pretty clearly by now.
I truly believe that the fitness industry will become way more transparent and people will start to see what separates the TRUTH from the BS.
Consumers will get smarter and we, as fitness professionals, must keep our swords sharp to keep up with the vast amount of research and information that comes into our hands and have the wherewithal to know what to do with it.
What You Should Do
For one you should stick with the fitness experts that resonate the best with who you are inside. These are the emails where you look forward to hearing from them and learning what they have to offer you and if that includes me then awesome. I love you back.
The next thing you should do is unsubscribe from the email lists that you don’t resonate with.
Yes, if that includes me then unsubscribe from here as well. The fact is that you should only be getting information from people that speak directly to what jives with you as a person.
Avoid the dreaded loop of fitness A.D.D. and stick with the peeps that speak to your heart.
You are your own person and you get the ultimate choice as to what you allow into your mind.
Make that choice and make it well.
FINAL Fitness Prediction #7 – This Will Be Your BEST Year EVER
This will be the year that you get into your BEST shape and live out your best year you’ve ever lived.
This will be the year you understand that you are never too old for anything in life.
This is the year you realize that as long as you’re willing to put some hard work and elbow grease into it you’ll know that you can achieve anything you want.
This will be the year you put INTENSE focus on your goals for 2014 (you did these right?) and every action, every workout, every piece of food that goes into your mouth will be towards the goal you set out for yourself.
This will FINALLY be the year where you get rid of all excuses and become the person you’ve always dreamed of becoming because you realize…
…that if someone had done it before then you can definitely do it.
Let’s make 2014 our BEST year yet. Stay focused on your goals and do something every single day to achieve them.
You can do this. All you gotta do is get movin.
Talk soon my ninja and make sure to do something every day that gets you closer to your goal.
Over the course of my 11 year career in fitness you see many trends come and go.
What is “hot” now becomes a thing of the past in just a couple of months. Yet, if I were to choose one fitness trend that will stand the test of time it has to be suspension training (or TRX training).
Suspension training works your body (especially your core) in so many different ways that it has become a staple tool in my fat loss tool box
…and the friend you’ll meet in a minute is the MASTER of everything to do with suspension training. Dan Long has trained everyone from stay at home moms to professional baseball and NFL players.
Today he’s going to reveal to you 10 reasons why you need to add suspension training to your fat loss arsenal.
I wanted something different. Something that would challenge my fitness level like no other machine, free weight, or apparatus has ever achieved.
Hi, my name is Dan Long of Tampa, FL, and my great friend, Dan Go, is giving me the floor today to share some passion of mine with you about Suspension Training.
Now, some of you may have a TRX, Jungle Gym XT, SBT, or many other apparatuses that now exist these days. If not, your world is about?to change dramatically, in a great NEW way.
Let me ask you this – Do you really know how to fully engage your Suspension Trainer (Apparatus)? It’s ok. Many don’t. First, let me tell you that I’ve been very blessed to train some of the elite of our fitness/military/sport world.
Oh, you want to know who some of them are?
Well, I’ve trained personal clients like: Jayde Donavon (Entertainment Tonight-TV, and Radio Host The New Hot 101.5 Tampa Bay, Robison Cano (MLB-Yankees), Dekoda Watson (NFL-Picture on Left), Mike Jenkins (NFL-Raiders), Ben Pakulski (Top 10 Pro Bodybuilder), Pauly Shore (Actor/Comedian), Dr. Phil Spiess (Top 10 Best Cancer Surgeon in the World), USSOCOM Elite Military Police for the United States 4 Star General, Army, Air force, Navy, Marines, Swat, soccer moms, lawyers, dads, and tons more people just like you.
Can you Guess why all of these REGULAR and ELITE beautiful people hired me, and to this day, are still very close friends of mine?
Well, because I bring the TRX Disney World training of fitness into all of their lives.
Yes, Suspension Training is like being at Disney World, getting on that favorite ride of yours, blasting off into the unknown, and landing safely and pumped to do it all over again, and again.
That’s the Dan Long Suspension experience.
They didn’t hire me because of me or my hair. It was my style of Elite training that brought me more clients than I could ever handle by myself.
So, I bet you’re wondering what is it really like to train with Suspension, right?
For those of you who already use Suspension, listen up. And for those of you that are just starting, get ready for the best training experience of your life.
Suspension Training shreds calories and builds lean muscle.
Because Suspension digs deep, finds those hard to reach muscle fibers, and forces them to react. Therefore, activating hard to reach core muscles, and also all those stubborn fat cells that just won’t burn.
I remember when Drew Brees (NFL) told best friend, Chris Hovan (NFL), after winning the Super Bowl, “to be the best, all you have to do is master TRX.”
So after that discussion, Chris and I started Suspension Training together. One day, he asked me if I had a Metallica CD. “Of course,” I said.
Then he said “Bring it on Dan.” Oh did I bring it. I have never seen anyone in my life sweat more than Chris did during that 1 hour session that day.
He was in awe, and impressed what Suspension Training could do.
Now, I’m telling you this because Suspension Training hits over 600+ muscles all at one time, while creating this fat furnace effect. You will maintain and build lean muscle while shedding the unwanted belly fat that is the hardest to get rid of.
I’ve helped thousands and thousands get in the best shape of their life, by using the Suspension Trainer, and can’t wait to hear how you joined all of these other success stories today.
TOP 10 REASONS YOU NEED SUSPENSION TRAINING
1. Doing the same BORING exercises, with the same BORING equipment, = the same BORING results. Like our boy The Fat Loss Ninja likes to say, “Suspension training brings an INefficient element to your workouts that your body will never get used to.”
2. You are working your core with every Suspension exercise while you having FUN training your target muscle groups, enabling you to get more results out of your workout (and shrink your waistline FASTER).
3. You are engaging over 600+ muscles at one time, will blast the most stubborn fat in area’s that seems like you just can’t reach because of the after burn.
4. You’ll look 10X’s Stronger and feel 20 years younger, while training FUN Suspension exercises that WORK. You won’t put the stress on your joints like traditional weight training does.
5. You’ll gain Flexibility, work multiple muscle groups at one time, and perform exercises that you cannot achieve on any other apparatus, machine, or free weight, period.
6. You’re going from 1 muscle group to the next, in less than 1 second. No need for different dumbbells, weights, or any machines that only work 1 BORING muscle.
7. You’ll gain and maintain lean muscle mass, with long term results, the safest way with Suspension Training.
8. Suspension exercises are for all ages, from children to grandparents. Suspension exercises will keep you in the best shape of your life, guaranteed and you can do them ANYWHERE.
9. You can go from a beginner level to advanced level in just 1 simple move with your feet. So with one Suspension apparatus, it can deliver a workout for everyone’s level of fitness.
10. You can use it anywhere. Operate with your Suspension Trainer in the park, beach, hotel room, home, garage, etc. Weighs less than 2 lbs., so traveling with it makes on-the-go workouts easy and FUN again.
As you can see, it’s training with suspension is a verifiable no brainer. There are just too many reasons not to start integrating this type of training into your current fitness regime. Again, thanks to Dan for letting me post on his blog and I hope after this you’ll join the Suspension Training Revolution!
Dan Long CPT, CKMT, Creator of Suspension Revolution
Thanks Dan. My friend just gave you 10 BIG reasons why suspension training is a staple part of my clients fat loss programs.
You can’t find anything better to work your entire body in a short amount of time.
You will never look at fitness the same, after you get a taste of mixing in Suspension Training into your next workout.
Let’s be honest: Sometimes we look at people with lean bodies and somewhere in our minds we *wish* we had their genetics. We compliment them on how they look and just wish it wasn’t so hard for us to lose weight.
What we must realize is that when you see someone who carries a lean body all year round …it has NOTHING to do with their genetics and EVERYTHING to do with what they do on a daily basis.
My friend and fat loss expert Tyler Bramlett totally simplifies the fat loss process and teaches you how to not only lose weight in the short term but transform your body for life.
SIMPLIFYING THE FAT LOSS EQUATION
By Tyler Bramlett
That’s the way you probably feel these days when trying to decide what workouts to do and what nutrition program to follow, right?
The FACT is that there is no shortage of information out there to teach you the best ways to transform your body. In fact in the last few years, the amount of “Body Transformation Guru’s” has grown tremendously.
But… I’m sure you’ll agree that the principals to building a better body haven’t changed, right? So… What’s the REAL ISSUE here? Why is it that there is sooo much information out there but you still can’t get the results you want?
The reason why is simple…
In his famous book Information Anxiety, Richard Wurman claims that the average weekday issue of the New York Times contains more information then people 250 years ago would receive in their entire lifetimes!!
We live in a society of information overload and this overload is causing what people commonly refer to as “paralysis analysis.” What this means is, there is so much information out there that we can’t decide what to follow.
I know you feel it, right? You’ve probably jumped from diet program to diet program or tried a bunch of different exercise programs, but do you have the body of your dreams? Do you feel like you have a handle on what you need to do to be the healthiest, happiest and best looking version of you?
My bet is NO! But… There’s good news… It’s not your fault!
Nope… You aren’t to blame for this. The fact is, we all know what it takes to get the results you want, but for some reason you don’t seem to take these steps. Why?
YOU don’t take the necessary steps because there’s too much information out there and you are always being bombarded by more and more. You habitually skip around trying dozens of different things but you ignore the basic message that’s been there all along.
Let me ask you this question…
What do you think would happen if you consistently did the following 5 things in your life every day?
1. Drank 64+ oz (1l) of water
2. Slept for 7.5 quality hours
3. Ate 10 servings of veggies
4. Went for a 20 minute walk
5. Made sure you had a good laugh every day
If you ignored everything else and just added these 5 simple habits into your life what do you think would happen?
I’ll tell you what would happen… Within a week, you would notice how amazing you now feel. Within a month, your stubborn fat would probably start to melt off and within 90 days you would become a new person.
Look at those 5 simple habits above… Do any of these habits look insanely complicated or difficult to implement? Probably not, right?
Habits serve as the foundation for permanent transformation and yet we ignore basics like drinking enough water and getting enough sleep in favor of shiny complex programs.
What I’m about to tell you could be the most important thing you’ve heard in a while…
You are the sum total of your habits! Good or bad, the habits you have today are why you look the way you look, act the way you act and feel the way you feel.
The key to real and lasting body transformation doesn’t come from flooding your mind with piles of information that you’ll never apply. It comes from consistently developing good habits.
Take a moment right now and think about the 5 habits you could form that would change your body and life. Now imagine what your life would be like 30 days from now if you consistently worked on those habits.
Feels pretty good right? Knowing that 5 small changes could rebuild you as a person and set you on the path to becoming the healthiest, happiest and best looking version of you.
The point I’m trying to make is, there are a handful of habits that if you formed them, you couldn’t help but be fit and healthy.
Pick the right habits and you can literally transform your body (and your life) forever.
The story on the next page is a priceless window into why you haven’t been able to achieve the body you really want.
In it, you will learn all about why you have BAD habits, the SCIENCE behind behavioral transformation AND the 27 Body Transformation Habits that YOU shouldn’t ignore.
It’s a MUST read…
One of the BIGGEST reasons cardio programs and fitness classes are not effective for fat loss is because they are missing this one critical principle of fat loss exercise.
Start applying this principle to your workouts and you’ll start seeing your fat loss plateaus crumble before your feet.
I have something embarrassing to admit: I am a recovering “Carb-o-phobe”
Ever since I can remember I’ve had a love/hate relationship with carbs and I’ve come to realize that they are not as bad (or as good) as people make them out to be.
The trick to “having your carbs and eating it too” is to be strategic in your approach.
My buddy Nate Miyaki, otherwise known as “The Fat Loss Samurai” is one of the main guys I get my information from when it comes to all things nutrition and today we want to reveal to you 3 Ninja Carb Tricks to Getting a Lean Body.
Take it away Nate!
3 Ninja Carb Tricks to Getting a Lean Body
By Nate Miyaki, ACE, ISSA
Contributing Writer — Men’s Fitness, Muscle & Fitness, Men’s Health, T-Nation, Bodybuilding.com, LIVESTRONG
There are only 3 things that scare me in this life – snakes, port-o-potties, and belly fat. I hope to rid the world of one of them.
Yet, the most formidable foe on this planet is not those slithering creatures or blue boxes of death, or even zombies. It is body fat.
That stuff is everywhere. It can sneak up on you when you least expect it. It attacks from all angles. It is definitely contagious. I’ve heard it’s even gone airborne.
The Fat Loss Ninja has been fighting the good fight against this enemy for years. Across distant lands, The Last Fat Loss Samurai has been slashing fat with a vengeance as well. With the body fat apocalypse taking over the world, and few survivors left, it was only a matter of time before our paths crossed.
The Ninja and the Samurai are joining forces and riding together on this one. And it is our duty to provide YOU with the best weapons in your own war against this unrelenting enemy.
Here are three of the most lethal weapons I suggest you use when these body fat bastards seem to be breaking down the gates.
Oh, on a side note, don’t forget to also bring a few of those paper ass gasket things for protection in battle, just in case we run into any portable outhouses on our journey. Those things are like a helmet. It is heavy, and may seem like a burden in times of peace. But when war hits, you’ll be glad you carried them along.
TRICK #1 – DON’T GO TOO LOW IN CARBS
You read that right. DON’T go too low in carbohydrates, especially if you are strength training a few days a week (which you should be).
I know this sounds counterintuitive in this Low Carb Era.
But trust me, this is one of my most trusted tricks for sustainable rippedness. I’ve personally made the mistake of going too low in carbs in the past, and have seen the disappointment and disaster it can cause, as well as the rebounding and yo-yo’ing that follows.
Here’s the thing. We know that the overconsumption of highly processed carbohydrates has led to the rapid rise of man boobs, mufn tops, and obesity across the globe.
We also know that properly managing your carb intake is important for controlling your blood sugar and insulin levels, which in turn allows the body to maximally burn fat.
So chances are you are going to have to reduce your carbohydrate intake somewhat during a max fat loss phase.
But, and I mean a big ol’ beautiful twerking butt…there comes a point of diminishing returns.
Going too low in carbs, especially when combining that with intense strength training, can lead to a ton of physiological, metabolic, and hormonal drawbacks.
The biggest one for physique enthusiasts is muscle loss.
Getting ripped is not about just slashing fat. It’s also about building, or at least preserving lean muscle mass, along the way.
Yes, you too ladies. For muscle is what provides your body with its shape, tone, definition, and tightness. If you lose muscle, you’ll still appear soft and flabby no matter how much weight you lose.
Not to get too geeky, but while your body can become “fat adapted” at rest and with low intensity activity, anaerobic metabolism (what we use while strength training) runs only on glucose. It can’t use fatty acids or ketones.
The body will find a way to get glucose somehow. One of the back up mechanisms is to convert amino acids into glucose.
And sure enough, protein use for energy is at its all-time highest when performing strength training in a glycogen depleted state.
Keeping some carbs in your fat loss diet will prevent this. That’s why carbs are considered “anti-catabolic”.
A mismatched diet and training program are why there are many Paleo dieters, cross-fitters, and strength trainers who haven’t touched a carb since 1999, yet are frustrated with their lack of results. They still are soft and flabby despite consistent, high intensity training.
Muscle loss is not the only reason. There is more to this horror story. Low carb diets combined with anaerobic training can lead to low testosterone, impaired thyroid production, and shattered metabolic rates.
Ladies, if your thyroid and metabolic rate have slowed to a snail’s pace, you won’t get ripped no matter how many calories and carbs you cut from your diet.
Gentlemen, if your testosterone is shot, and you have to live with a non-functioning wiener to see your 6-pack, well, that just ain’t worth it baby.
TRICK #2 – TIME YOUR CARBS RIGHT – FEAST AT NIGHT
What’s lost in the Carb Debate is total calories, the most bullied, yet still the most important, fat loss step.
If you are in the calorie deficit necessary for fat loss, you can STILL include some carbs in your diet and maximally slash fat.
I’ve worked with many athletes to overcome their Carbophobia, add some carbs back in their diet to better support their training, and reach all-time record lows in body fat percentage.
But how do you get the maximum fat burning effects of low carbohydrate diets with the muscle building effects of carb-based diets?
You follow both plans, just at different times of the day.
Human beings evolved on a fasting and feeding cycle.
We spent the majority of our existence fasting or eating lighter during the day while actively tracking, hunting, and gathering our food. We spent the evening relaxing and feasting on the majority, if not all, of our daily food intake.
I suggest you do the exact same thing if you want to make slashing fat and looking awesome as automatic as possible.
During the day, you keep carbs low to control insulin levels and ensure your body is maximally burning fat.
Eating concentrated carbohydrates during the day can spike blood sugar and insulin levels and blunt fatty acid mobilization for hours. In non-“coach trying to sound smart speak”, essentially you shut down the body’s ability to burn fat with frequent carb-based meals and snack packs during the day.
By saving the majority of your carbs for dinner and eating lighter, lower carb foods during the day, you control insulin and blood sugar levels, maximize fat burning hormones and cellular factors (cAMP), and give yourself a decent stretch of time where you are optimally burning fat.
Then you feast on carbs at night to induce a hyper-anabolic environment.
Think of it as two distinct nutritional periods:
During the day hours you eat lighter so you remain in a fat burning, energy production mode (hunt mode) and during the evening hours you provide your body with the raw ingredients it needs to build muscle, store energy reserves, recover from the demands of the current day, and prepare for the tasks of the next day (feast mode).
The plan is flexible, and there are a variety of ways you can go about doing this. You can graze on low-carb, Paleo style foods during the day. Or you can use a weapon the Samurai and the Ninja share in this fat loss battle — intermittent fasting.
In other words, you can low-carb graze and feast OR fast and feast. I don’t really give a shit. The key is The Feast.
TRICK #3 – DITCH THE MYTHS
I know you want to try it.
It sounds awesome, and like a sustainable lifestyle plan to you, rather than a miserable fitness diet you suffer through to get a new Facebook photo. And trust me, the clients I’ve worked with who switch to this style never go back to any other way of eating again.
But alas, you have a few burning questions due to lingering fitness myth BS.
Won’t eating a big meal with carbs at night cause me to store fat? I thought we are supposed to cut calories and carbs, starve at night, and have to go to bed wanting to gnaw of our significant other’s arm to get lean?
I have to be honest. For that burning sensation, you are probably going to have to turn to Penicillin.
As for the questions, you can turn to both common sense and science.
Eating at night doesn’t make you fat. Eating too many calories for the entire day makes you fat. If you’ve eaten large and/or frequent meals throughout the day, and then eat another large dinner on top of that, chances are you will overshoot your daily calorie needs and gain fat.
It’s the total food intake not the distribution that is the problem.
If you eat lighter during the day and are active, chances are you enter dinner in a relatively large calorie deficit with depleted energy reserves, and even a large meal with a significant amount of carbohydrates will be used to restore energy reserves first, before spilling over into fat stores.
What sounds better – going to bed satiated or going to bed starving?
In addition, insulin sensitivity and nutrient partitioning to muscle cells improve: (1) After a strength training session and (2) After a period of fasting and/or lower carbohydrate intake. If you combine these two, the effects can be synergistic.
Basically, this just means when glycogen stores are relatively depleted (after training and/or at the end of a day of lower-carb eating), carbohydrates will be used to restock these energy reserves first, before spilling over into fat stores.
Even simpler, if you drive your car around all day and the gas tank is empty, you can and should fill up for the next day.
As for the science? Well, Nate’s a freak baby, and that’s a known fact. I’ll let da geeks handle the rest:
1. Sofer et al. 2011. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring) Oct;19(10):2006-14.
This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/ satiety, biochemical, and inflammatory parameters… Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls.
2. Halberg et al. 2005. Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology December 2005 vol. 99 no. 6 2128-2136.
By subjecting healthy men to cycles of feast and famine we did change the metabolic status to the better, implying that the mismatch between our ancient genotype and the lifestyle of the westernized individual of today became smaller.
To our knowledge this is the first study in humans in which an increased insulin action on whole body glucose uptake and adipose tissue lipolysis has been obtained by means of intermittent fasting.
While indeed it is true that to get results on a fat loss program you need to limit your carbohydrate intake, doing so too the extremes can lead to muscle loss, a significant plateau in results and overall frustration.
Ditch the myths and use these 3 Carb Tricks to get into your leanest body without all of the diet frustration.
Doing so will provide you with the freedom to eat carbs, live a normal life and still get into your LEANEST shape.
Hey it’s Dan here.
Just gotta say again that Nate is one of the most knowledgable guys I know when it comes to nutrition, fat loss and FEASTING 😉
If you’re ready to get into your best body eating carbs and avoiding all of the frustrations of dieting, check out his system he’s developed based The NEW rules for fast and permanent fat loss called Feast Your Fat Away™
This is a blog post that has hit close to the heart. You see, a couple years back I was held back by some severe lower back problems that ultimately put a stop on the way I worked out to simple things like just walking down the street.
What I didn’t realize is that the cause of these problems really didn’t reside in my lower back at all. They were all part of a bigger problem that I was facing that my friend Eric Lays out in this eye opening article down below.
If you suffer from low back or hip dysfunction or even feel like your body is just not working the way that you’d like it to then this is an article you NEED to read.
Stop Ignoring this Important Component of Fitness
By Eric Wong, CSCS
It’s taken me over 14 years to get my head out of the sand…
I first started lifting weights when I was 16 to build some muscle and be a better hockey player. I was always a skinny kid and took quite a beating when I was on the ice.
I’ve continued to train since because I enjoy looking lean and muscular, and it helps me be a better athlete and perform my sports at a higher level AND because when I get a good workout in, I get those endorphins flowing through my system and feel AMAZING.
However, like most people I’ve had a few interruptions along the way…
Sometimes, I take a break on vacations, especially when the vacation involves a white sand beach and a blazing hot sun.
But the more impactful interruptions have come because of INJURY.
Because I train mixed martial arts, injuries are to be expected. However, the injuries I’ve received on the mats and in sparring are fewer in frequency and lesser in severity than those I’ve had in the weight room.
And I’m embarrassed to say that the majority of them have come because of my failure to pay attention to the “bastard child” of fitness…
That is until I had a life-altering experience one day when I was getting a boxing workout in on the heavy bag…
I’d just finished my first round and a guy wearing a big grey hoodie asked me if he could work in with me.
“No problem,” I replied, since this gym has only one bag.
He was at least 15 years my senior and had a huge beer belly.
To make a long story short, after I saw him throw his first high kick that landed on the bag with a loud SMACK, a light bulb went off in my head.
While I don’t think you need to be slim and ripped to be able to throw a hard head kick, something just went off in my head and right then and there, I knew I had to fix my hip flexibility problems for good.
You see, even though I’d been training martial arts for years, I’d always avoided throwing kicks…
The reason why was because every time I threw one, I felt like my hips were going to tear in two and I kicked with the power of a 5 year old girl after a month of after-school Karate lessons.
Embarrassing, especially since I was known as the guy who trained UFC fighters!
Call it foolish pride or whatever you want, but I used that experience to dig in, learn everything I could and apply everything I learned to finally fixing my tight, inflexible hips.
Throughout the process, I’ve followed master Bruce Lee’s advice, “Absorb what is useful. Discard what is not. Add what is uniquely your own.”
And back in August of this year, the true test of my studies was to come – my wife and I had a vacation planned to Asia, with 2 weeks in Thailand – the home of Muay Thai.
I couldn’t go to Thailand and not train Muay Thai, so this was a huge motivator for me.
After we arrived in Chiang Mai, I searched for a Muay Thai gym that didn’t cater to foreigners. I was looking for an authentic Thai experience…
I’d been using a bunch of new flexibility techniques and was feeling great, especially in Squats and Olympic lifts – getting into and out of the hole was a lot smoother and faster.
I was a bit nervous though, because this was going to be the first time I tried throwing real kicks for years, since I first decided to avoid them because of fear of injuring my hips.
I found a gym, got the class times, then arrived 5 minutes late thanks to my Chinese navigation skills.
I jumped into the class and when it came time to throw my first kick, it felt like I had a different set of hips and I had a ton of fun in the 2 hour class!
I threw kicks all class and it felt so good, not just because throwing high kicks with some oomph is fun, but because I’d finally addressed this huge limiting performance factor.
And then it finally hit me -if you want to build strength or power or keep your body healthy, instead of pushing and grinding, sometimes all you’ve gotta do is release the brakes and your car will zoom away with the pep and power it was designed to do.
That’s what having tight hips is like – driving with the emergency brake on.
You can give it as much gas as you want, but you’ll never take off until you release the brakes.
Before this, I’d get to doing Back Squats with 250 pounds, but then my knees would start to ache. I actually suffered from a knee meniscus injury doing Squats because I tried to push my limits.
Same thing with the Deadlift – when I got to lifting around 3 plates, my back would ache for days after. And not in that good “I had a good workout” way.
Now I see it’s just because I was putting the pedal to the metal with the emergency brake on. Not only is it a waste of energy, but it’s going to wear your body out just like it would wear your car out.
That’s why I call flexibility the “bastard child of fitness”.
It’s usually an after-thought, something you do as a cool down or if you can fit it in.
But it deserves a period of time where you really focus on it and make it a priority.
Doing so will provide you with the freedom to do what you want, whether that’s working out intensely to achieve the body of your dreams or playing a sport without fear of hurting your body and with an effortlessness that comes from “releasing the brakes”.
So if you’re ready to make flexibility a priority, check out the blueprint I’ve developed based on Bruce Lee’s advice that I call the 3D Flexibility System™:
Next Page ===> The 3D Flexibility System™
Today I’m writing to you from Queen Street in Toronto. As you know I have to jump around to different places in the city to get my creative juices flowing.
Queen Street can be considered the “Hipster” street of Toronto.
You have great cafes, men in skinny jeans (and beards) walking about.
It’s a pretty unique area of Toronto that is starting to really grow on me because of its laid back vibe.
By now you know I’ve got over 70 women doing my Transformation program in my gym in Markham.
I gotta say that even though this is our biggest team to date, this is one of the most focused communities I have seen come through our doors.
We’ve got our first team weigh in coming this Saturday so I’ll keep you posted on the numbers we hit.
Inside of our group though I have to let you know that we DON’T have the same general nutrition plan that everyone goes through like most gyms do.
We sincerely believe that the BEST nutrition plan is the one that is modified to your own specific needs ..and those needs change as your body does.
So very briefly I want to school you on the 3 Levels of Diets we give to our girls in our Transformation Programs.
Level # 1- Freedom Dieting
We give girls a number of meals to eat throughout the day. It’s usually 3 but could be higher depending on their height and build.
We tell them a general idea of what to eat, let them set their own schedules and usually go by portion sizes.
Other than the first week we generally like to have them eat their carbs after their workouts to promote a positive insulin response in their bodies.
Who does this work for?
The beginner dieter who usually has 20 or more pounds to lose. They are just starting (or re-starting) the journey of eating clean and this is the easiest philosophy to adopt for fat loss.
This also works well for people who are generally lean who just want to maintain their shape. For whatever reason their bodies stay lean and they don’t need to get crazy with the counting like some of us do (ie. me)
Level #2 – Calorie Counting
This the next step up from Freedom Dieting.
I truly believe everyone should do this for 3 months just to get an idea of what their body truly needs to maintain, lose weight or even gain weight.
We use myfitnesspal for this and it works pretty well and keeps things simple.
The key here is to track your foods on a daily basis, weigh yourself, measure yourself and take a picture of yourself every week to check on your body composition.
If you’re not seeing enough results then pair back by 100 calories and see how that effects your body.
Who does this work for?
Pretty much everyone trying to get into their leanest bodies (guys would be sub 10% Body fat, girls would be 15% body fat)
I pretty much used this concept, kept my protein at 1 gram per pound of bodyweight and got into my best shape.
Oh yeah, I did squats too.
Level #3 – Macro Nutrient Counting aka. If It Fits Your Macros (IIFYM)
This is about as exact as it gets and for about 95% of people you really don’t have to get this exact when getting into your best shape.
Think of this like calorie counting..on STEROIDS.
You’ll pretty much weight and measure your foods and hit certain macronutrient goals (protein, fats, and carbs) you set out for yourself.
I’m currently testing this method out on myself as well as a couple of beta clients in my gym so I’ll shoot you more info as we go through it.
Who does this work for?
This works for the person who has about 5 or less pounds of fat to lose and wants to get into fitness model shape or is preparing for a fitness show of some kind.
Not necessarily what I would recommend for 98% of the population but for those that like a drastic change (like myself and my beta-testers) it’s a worthy challenge.
So what do you do from here?
Find out which one you are and start from there. Move up or down the levels with the one you feel most comfortable with.
I’d start with the first level and until it stops getting your results for a couple of weeks then move onto the next.
NOTE: Most people can get into their best shape just counting calories. Counting macros can be the most tedious thing in the world and drive one bonkers trying to figure it out.
Now the reason I sent this is because you obviously have to have your nutrition plan in line if want to visually SEE the results from any type of workout plan.
If you feel like you’re doing all this stuff right, but the scale still won’t budge…then you may need to SHOCK your metabolism with some intense metabolic training.
Metabolic STACKING (aka- “Finishers”) is one of the easiest ways to do this in just a few short minutes.
In fact, my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach.
It’s all part of Mike’s newly updated Workout Finishers 2.0 System…
And best of all, you don’t have to change what you’re currently doing!
Just plug in Mikey’s “Finishers” with ANY of your favorite workouts to double your results and create a massive “afterburn” post workout fat-burning effect…
And right now, it’s 65% off.
I’ll probably be the first to admit that life isn’t necessarily all rainbows and roses…
Back in my earlier days, I was so fat that I wouldn’t take off my shirt at the pool.
Just getting started and sticking to a fitness plan was the last thing on my agenda.
The utter thought of hitting a gym and working out in front of all those “fit people” made me shutter from the sheer embarrassment.
But I did it anyways.
When I decided to quit my 9-5 corporate job to start a career doing that I loved (becoming a trainer) everyone that was closest to me told me that it was a stupid move and that I should just find a “normal” job somewhere else.
It was tough to hear that type of criticism from the people close to you but…
I did it anyways.
Again, life is not all rainbows and roses ESPECIALLY when you’re starting from the gutter working your way up.
But we have hope.
I didn’t know it back then but I created a credo of 7 agreements in my life that drive me to this very day.
These 7 agreements shaped my life and helped me evolve into the person that I am as I write this blog to you.
And today, I want to share all of them with you in hopes that wherever you’re starting from, you’ll be able to push through and go for what you really deserve in life. If it jives with you then I highly recommend to print it out and post it somewhere you’ll see it on a regular basis.
My 7 Agreements in Life
1. I Will Not Take Anything Personally
Most times we’re hurt by something someone said is due to our own self perception of what it meant.
Most times people when people say things it is just coming from THEIR perception of the situation. Realize this.
Change your perception of what it meant and you change your reality.
2. I Will always Do What I Say I Will do (98% of the time)
I can be brash and over commit at times but I always strive to do what I say and say what I do.
Integrity is a lost art nowadays. Be different. Be the person that stands by your word.
Just like your balls, don’t break them unless you really really need to.
..And yes even if you are a woman reading this you do have “balls” (figuratively of course)
3. Don’t Make Assumptions.
Get the whole story before pointing fingers at everyone. Give everyone the benefit of the doubt until they prove otherwise.
Remember your perception always equals your reality.
People will appreciate it even though they know themselves that they are being @sses.
4. Always Do Your Best.
Leave no stone unturned. Do everything possible to reach your goals and desires so you can look back with absolutely no regrets.
Take the motto of, “Be not afraid of dying … Be afraid of never trying”
One day, when you’re old and grey, you want to look back at your life and say with absolute conviction,
“I did my BEST”
And usually, your best will always give you amazing results.
5. Do the OPPOSITE of the Majority
I’ve talked about it in a previous blog but again, “If you want to be a success in life, look at the majority and do the opposite of them“
This means being a NON-conformist.
This means having your own agenda, your own goals and your own type of success.
What you have to realize is that your strand of DNA will never, ever, ever be replicated in this world. Never.
You are unique and different than everyone else.
Start owning up to it.
Just because someone likes a Mercedes Benz doesn’t mean that you should.
Just because people “settle” for eating at a fast food joint doesn’t mean that you should.
Just because people wear a certain type of clothing brand doesn’t mean that you should.
You choose your life and that means being your OWN person. Not one of the “herd”.
Create your own style, your own way of doing things. There will never be another YOU made on this earth…ever.
6. Dream BIG
The majority of people in this world don’t set goals.
The majority of people who set goals usually end up setting small ones that they feel they have the best possibility of accomplishing.
Have a BIGGER vision for your life.
What you don’t realize is that you are capable of much more and everyone has something inherent in them that no one else can provide.
Own up to this and set big @ss goals. You can do it.
You know why? Well…
7. If It Has Been Done Before Then You Can Definitely Do It
You have to understand that as humans we are all made equal.
Sure people can be born “geniuses” and “talented” but when it comes to long term success I wouldn’t put my money on them at all.
Sure people can be born into money or born with great genetics but I wouldn’t put my money on them either.
What I’ve noticed about these kinds of people is that they usually don’t appreciate “that which is given to them easily”
The best people in life are usually the ones who have scrapped and clawed their way to achieve their own personal success.
They came from rock bottom, dreamt big, went after it with hard work, dedication, persistence and eventually …achieved it.
What could possibly lead these people to believe that they could achieve such big goals?
They ultimately knew that if someone else had done it before then they could do it. Nothing separated them from the people they hold up in a higher regard.
They realized that everyone is human and comes from an equal standpoint in life.
And just the fact that you are reading this blog probably puts you in a higher economic bracket than say someone born into a diamond mine in Sierra Leone.
This means you have more opportunity and more means than the average person on this earth to achieve what you want.
But all that aside…
When you dream a big goal and it scares the living you-know-what out of you…
When you think of a goal that makes you super uncomfortable to talk about or even think about…
You know you’re on the right track.
When that uncertainty hits and you have all doubts creep up in your mind, just think this one thought,
“If someone has done it before then I can DEFINITELY do it.”
It’s what has driven me in my very short 10 year career in the fitness industry and I hope it helps you in whatever you choose to do.
I hope this blog post found you well but we’re not done yet…
I want to know what you thought of it. Any part you liked or didn’t like?
Let me know by dropping a comment down below.
And yes I will reply back 🙂