Archive for the ‘Lean body lifestyle’ Category

I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with fat loss expert Rachel Cosgrove, the author of The Female Body Breakthrough! Let’s jump straight on into todays interrogation with Rachel. I hope you all ENJOY!!! 

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Rachels Websites:

Rachel Cosgrove

The Fit Chic Body

The Female Body Breakthrough

ADD Rachel as a FRIEND on Facebook

Become a FAN of The Female Body Breakthrough

Achievements:

B.S. in Physiology, CSCS, USAW cert, USAT Level 1 cert, CISSN

Ironman Triathlete

Set a U.S. record in Deadlift at USAPL Powerlifting Competition 2007

National Level Fitness Competitor

Author of The Female Body Breakthrough, published by Rodale

Columnist in Women’s Health Magazine

Featured in Shape, Self, Women’s Health, Oxygen, Men’s Fitness, Men’s Health,

Co-Owner of Results Fitness, open for 10 years now

Ambitions:

Have a best selling book and reach as many women as I can with my message.

Vital Statistics:

  • Hair Colour:  Brown   
  • Eye Colour:  Hazel
  • Height: 5′ 7″     
  • Weight: 150ish
  • Size: 6-8 (which is what really matters)
  • Captainsixpack.com: All about Rachel… Tell us a little bit about yourself as a person?

    RC: I grew up in Southern California. I started going to the gym with my dad when I was probably 11 or 12. I took dance classes growing up competing and winning a few national dance championships, became a cheerleader in high school and went on to college at UCSB and studied Exercise Physiology while I was on the dance team there.  After graduating from college I moved to New York City where I pursued my passion at the time which was dance and to be on Broadway one day.  While in New York started working as a personal trainer and slowly my passion for dance and being on broadway turned into more and more time spent in the gym and less and less time spent in the dance studio as I discovered what I am truly passionate about – helping women to reach their potential physically and mentally.  Since then I have taken advantage of every opportunity I can to learn more about fitness, nutrition, mindset and health. I have also challenged myself physically with different goals such as fitness competitions, triathlons and powerlifting. I competed at the national level in fitness competitions, completed an Ironman Triathlon and set a record at a powerlifting competition.

    Captainsixpack.com: Getting started… How did you get into the health and fitness industry and what led to you becoming involved a trainer and specialising in training the female clientele?

    RC: I am a female who has struggled with my own body image and weight. I have had an eating disorder and have always been in pursuit of looking and feeling like a fit female. It has never been easy for me and I know how most women feel. I also know how hard they can be on themselves and hopeless they can feel at times.  After years of studying and working with thousands of women, I have finally figured out what works.  I love seeing the light bulb go off for one of my female clients which is the moment I live for and do what I do for.

    Captainsixpack.com: On your website you say the following… “I have spent many years researching the best methods for losing fat, gaining muscle and achieving that lean, athletic look every female wants. Every one of us has the power to transform ourselves into something incredible, yet confusion and lack of knowledge keep most women from ever realizing their true physical potential.” Explain to us what sort of confusing exists out there today and some of the myths that may be holding many women back from developing that lean athletically sculpted physique they really want to achieve?

    RC: Most women think they have to do hours and hours of cardio or running torturing themselves. They think the answer is to train for a marathon but then put all of the time in and effort and still don’t have the body they want. The average woman also feels that she needs to starve herself eating very little food. You don’t know how many times I have heard women say- I am only eating 1200 calories a day and going for an hour walk/run every single day to lose weight. And they do lose weight initially but then their body plateaus and they can never keep up with it.

    rachelone

    Captainsixpack.com: “I Believe Everyone Is An Athlete Whether They Are A Housewife Or A Full Time Training Athlete. Everyone Should Train Like An Athlete.” This is a direct quote of yours… can you explain to our readers why you believe everyone should train like an athlete… and explain what it actually means to train athletically or like an athlete?

    RC: One of the main differences is having a goal and a focus. I am big on setting goals with my clients constantly asking- what are working toward? What is our goal with this workout? Athletes train with a goal in mind and they periodize their training to peak for a season or event. I recommend this for the average female client too. Pick out a goal to “peak” for.  This will give you focus. Instead of just going to the gym everyday and doing the same workout and having no real plan or focus.  

    Captainsixpack.com: OKAY… so based on your training philosophy… do you train yourself and all your female clients in a very similar manner? How do you initially start out training a new female client and what differences will there be between a new client who has a solid training background as opposed to a new client who has being leading a rather sedentary lifestyle for the past few months or even years?

    RC: Yes, with women I almost always use a full body program and I never have exercises that isolate anything. I also usually keep them on their feet or using their core. Very rarely will have them sit or lie on a bench unless I am trying to progress them to an exercise that is not sitting or laying on a bench and start there as a starting point. Very woman is different but some of the usual imbalances including forward head and shoulder posture, tight hip flexors and usually a case of gluteal amnesia along with tight calves from wearing high heels are some of the usual imbalances that I like to address first thing.

    Most women no matter what level they are at can usually benefit from doing a phase of body weight really focusing on correcting posture and imbalances. These can be some of the toughest workouts.

     Captainsixpack.com: Lifestyle of the fit and fabulous… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve a lean athletic physique. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (cheat meals), do you ever indulge in these…. ALSO, how important do you feel quality sleep, stress management and social support is for someone who’s looking to take their physique to the next level?

    RC: I live and preach the 90% rule giving myself and my clients 10% of the time to relax and enjoy life. I myself like to splurge on a glass of wine 1-2 times a week or maybe dessert. In my book I talk about what I call a splurge grid, based on the compliance grid that John Berardi came up with, which allows you to splurge 10% of the time. I explain that it is like a budget- you get 10% of your budget to indulge so indulge wisely, don’t waste it and get right back on your budget. Just because you bought an expensive pair of shoes doesn’t mean you should max out your credit card. Instead enjoy the new pair of shoes and get back on your budget. Same with a splurge- enjoy the indulgence and get back on your plan and do not feel guilty.

    Captainsixpack.com: Confidence gained… confidence sustained. It’s clear to see that you’ve developed a fantastic physique and are a perfect representation for your personal training business and no doubt someone with a physique your clients admire. Obviously you look like a very confident woman. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence, especially for females?

    RC: Extremely. Confidence, mindset and ending the negative mental chatter that most women have going on upstairs is huge for their success and long term goals. When I started writing my book it was about exercise recommendations for women but as I started to interview my clients and figure out what exactly I wanted to include I realized the clients who have made life long changes were the ones who changed their mindset and became confident and empowered in their new bodies. Too many women lose weight but still hang on to that negative mental chatter which will eventually send them right back to where they started. Our minds are very powerful.

    Captainsixpack.com: Reality checks… I know myself that potential clients and people in general always want information and tips on ‘what’s the best exercise for _____ (fill in the blank) or they say ‘how much weight can I lose or what sort of shape can I expect to get into in the next few weeks if I’m really, really good’. Do you experience this yourself and if so… how do you respond? Do you have to give clients ‘REALITY CHECKS’ often?

    RC: I always use the big picture talk of- What is the big picture? Where are we going and that keeps them focused on the bigger picture. I believe that if the client vocalizes it, they have it within them to accomplish it. So asking them the right questions to find out what they truly want to accomplish will give you a real picture of what they need. As our clients learn and are in our environment they tend to “get it.” It is the type of culture we have created at our gym where all of our trainers and staff speak the same language and if you have been a client long enough you also speak the same language and like I said, “get it.” If they are still asking these types of questions then we need to do a better job of explaining the process. Usually these types of questions are because they want a focus or a vision or a goal to work toward- if you take care of that up front you won’t have these questions. Plus most of our clients trust us and don’t really question too much, especially when they look around and see other women who look the way they want to look. They are ready to follow our advice and enjoy the journey.

    goals

    Captainsixpack.com: Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important?

    RC: I am a huge planner and plan most things. At our gym we plan our clients training programs at least 12 weeks in advance. They stick with the same program for 4 weeks and then change the program before their body adapts. I am also huge on goal setting. With everything in my life I start with the big picture in mind of what I want and then work backwards and figure out the plan of where I need to be or what I need to do today to make that bigger picture happen. This is true with my business, my training and my clients programs.

    Captainsixpack.com: Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?

    RC: Having the 90% rule helps because if you are really craving something you can have it as long as you keep it to less than 10% of your week. In addition I have made Shepherd’s pie using cauliflower as the pie crust or spaghetti squash as pasta. You can get creative. John Berardi has put out some great resources of recipes with some delicious healthy foods.

    Captainsixpack.com: Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development?

    RC: Nope, I do not make them count calories and weigh their food unless they are a figure competitor or really “dialing it in” to peak for an event. The biggest myth is to eat less and less depriving yourself. I am a big proponent of the eat more, burn more principle- getting really effective training programs to get your metabolism revving and fuel your body to be fabulous!

    Captainsixpack.com: Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?

    RC: I stick to the basics with myself and my clients. Multivitamin, Omega 3 Fish Oils and Whey protein for snacks or post workout. I’ll also recommend women take a Calcium supplement too. Other than that there is no magic pill or supplement that will do the work for you.

    Captainsixpack.com: Tell our readers a little bit about your new ‘ladies only’ website called The Female Body Breakthrough? What is the site all about?

    RC: The website is my answer to the requests to be coached by me but being unable to come to our gym. Within the site I have programs to follow, I have a forum where I am active answering questions and helping the members of the site. I also have exclusive content. It is basically a support community for those who read my book and want to make sure they are going to follow through and have the support they need and access to me as your coach.

    thefemalebody

    Captainsixpack.com: What is your favourite…

    Exercises to perform? Love Deadlifts

    Body part to train? Butt and Legs

    Physique(s) you admire? I always liked Monica Brant and of course Rachel McClish and on my vision board right now is Dara Torres

    Food? Avocados and/or Guacamole

    Cheat food? Wine and Ice Cream

    Drink? Cabernet or of course an occasional Guinness (I am married to a Scotsman)

    Place to visit? The Beach

    TV Show? So You Think You Can Dance

    Activity to do? I love to go cycling long distances and hills.   Otherwise, read magazines in the backyard sitting in the sun.

    Captainsixpack.com: Any closing words of wisdom for our readers?

    RC: Life is too short to not look and feel your absolute best every single day. Stop beating yourself up mentally and start taking action and make your “someday” TODAY to reach the body you have always wanted.  Enjoy the journey to become a fit female and remember that you will very soon inspire someone else!

    I hope you all enjoyed this weeks Fitness Body Interrogation with Rachel. Be sure to check out her new book and stayed tuned for the next installation of The FBI Files. Until then, be good and stay committed to your goals!

    ian

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com 

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    nutrientclock

    Just the other day I had a newsletter subscriber email and ask me what my thoughts were about an article which challenged the traditionally accepted idea that you shouldn’t eat after 7pm!

    Now traditionally when we talk about nutrient timing we are usually looking specifically at the timing of individual nutrients pre and post workout, etc. Here I am going to address two topics, which I like to refer to as half-truths or half-myths. I’m going to fill in the pieces of blank information most people leave out. I am by no means a nutrition expert, Bryan is (he made me write that.lol), but common sense is all that’s really needed here.

     Half-Truth # 1: Eating LATE Causes You To Gain WEIGHT!!!

    Some people will tell you to never eat after a certain time. Usually the time they mention is 7pm. I’m not too sure what’s so magical about 7pm (can someone please tell me), but they never tell you why. I understand that as the day progresses into evening time most people are winding down their day and level of activity, therefore it makes sense to ease back on food consumption….

    The truth is… eating after 7pm isn’t ‘bad’ … What you eat and the amount you eat is what determines whether it’s good or bad! Also, if you train in the evening, as I most often do, you must eat after. The body does most of its repair work while you are sleeping and you therefore need to make sure you are consuming the nutrients your body needs to carry out these repair works.

    You don’t need me to tell you that you shouldn’t be eating sugary or wheat based foods late in the evening and close to bed time, do you? If you are going to eat late and don’t want to gain weight, have a snack or small meal that has quality amounts of protein and some healthy fats.

    Avoid the carbs I mentioned above (sugars and wheat), but if you want some fruit go for a small serving of berries, maybe mixed with a small amount of low-sugar high-protein Greek yogurt. Berries are a good source of fiber and have a low sugar and calorie count. Another treat I like is half an apple and some natural peanut butter, but most often I will have a 30gram serving of nuts, getting in a good mix of protein and fat.

    BREAK-the-FAST Both Sides of BREAKFAST!

    People often tell you to eat breakfast in order to ‘Break The Fast’, as that’s basically what you’re doing within the time period between breakfast and your last meal or feeding the previous day. Have a small snack an hour or so before bed time and make the fast a little shorter.

    Like I said, eating late isn’t bad, but choosing the wrong foods is! Most often the problem is people ‘choose’ the wrong foods when they eat late at night because of the social activity (watching TV) they are doing! Popcorn, candy and coke isn’t a good late night snack option…

    So should you ‘strategically’ eat late? Even though I just discussed breaking the fast by eating a snack prior to bed time, etc, this does not mean ‘you must’ see eating late as being advantageous! I just want you to know that eating late is not bad, provided the food choices and servings sizes you make are good!

    The same goes for strategically cheating. Although I personally like to do it and allow clients to do it, I don’t feel for one second that anyone is missing out by not utilizing strategic cheat meals. Not cheating does not put you at a disadvantage… Nutritional cheating is something people have to personally choose to do, and if they decide to do so, they had better make it strategic and not accidental or haphazard!

    Half-Truth # 2: Eat Your Carbs in the Early AM!!!

    Here’s another one I refer to as a half-truth. Are you chowing down on boatloads of oats and fruit between 7am and 12 noon? Why? If you are training early on in the day then that’s not too bad, but if you are going into the office to sit on your backside for 8-10 hours and not hitting the gym until the evening time, you might want to hold off on the higher carb intake until later on in the day and strategically time your carb intake in and around your training sessions and your most intense of sessions.

    You see this one is kind of like the opposite of the ‘don’t eat late’ debate. The idea here is that you eat the majority of your carbs early on in the day, so you have the day (time) to burn them off. Kind of makes sense, but not really…

    You see, carbohydrate is a fuel and by definition a fuel needs to be burned. If you have a full tank of fuel (glycogen stores in the muscle) then adding fuel to that full tank will result in ‘spillage’ and your fat stores do all the cleaning up – you store fat! You need to fuel your workouts and aid recovery, but you don’t need to take in excess carbs when you really don’t need them.

    berryoats

     So how do I time my carbs around my workouts?

     You train late in the evening and don’t want to eat too much after, but you also want to refuel and replenish for the next workout, so what do you do? When I train late in the evening, I will have a small protein rich and veggie rich meal afterwards and then if timing allows I’ll have a small serving of nuts close to bed time.

    The next morning I will then eat 2 breakfasts. I eat my carby meal consisting of oats, berries and perhaps some natural yogurt, and about an later I’ll have some eggs and maybe some lean turkey sausage.

    Something fast to digest for recovery then something slow to digest for satiety.

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com

    P.S. ABS Version 2:0 is launching in late December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in late December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

    LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and your body transformation success blueprint!

    GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and your body transformation success blueprint!

    This is the BEST Body Transformation EXERCISE on The PLANET!

    NO, it’s NOT about cardio and it’s got NOTHING to do with resistance training… Have YOU Performed This Body Transformation Exercise YET?

    Here it is… Answer These 3 QUESTIONS:

    • What DO YOU want to ACHEIVE?
    • Why DO YOU want to ACHIEVE it?
    • How DO YOU plan to ACHIEVE it?

    I’m guessing most of you want to smack me in the face as you were probably getting all excited about discovering some new ground-breaking, kick ass exercise. SORRY to disappoint you, but we all need to stop looking for the exercise HOLYGRAIL.

    There’s no exercise that’s that powerful to be honest, but taken the time to answer these questions honestly and becoming emotionally attached is extremely powerful and the 1st step to success as you look to transform your body!

    1: What DO YOU Want To Achieve??? Be very clear and specific with this one. Saying ‘I want to lose weight or build muscle’ is not being very clear or specific. How much weight (fat) do you want to lose, how much muscle do you want to build? What type of physique or look are you chasing, etc??? Do you want to feel better and function better as well as looking better?

    2: Why DO YOU Want To Achieve It? This is the most important question of all 3 and the one you need to spend most time on answering. This is the make or break question. KEEP ASKING YOURSELF WHY… Why do you want to build muscle, burn fat, become healthier, look better, etc. Because you want better health and to have more energy? GREAT… next question… WHY do you want to have better health and more energy??? KEEP ASKING WHY, until you reach your emotional trigger point! You need to become emotionally attached to your why!

    3: How DO YOU Plan To Achieve It? Now that you know what you want to achieve and have a strong reason for wanting to achieve it, it’s time for you to answer how you are going to achieve it and plan out the detailed action steps you are going to take… to make it happen! Not to try or attempt making in happen…

    BUT the STEPS you will take to GUARANTEE your SUCCESS!!!

    ALSO… along with these action steps you will also need to attach a timeline. A realistic time frame to achieve your desired goal(s), making sure the timeline is challenging. Goals with timelines attached that are not very challenging are just as bad as goals with unrealistic timelines.

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com

    P.S. ABS Version 2:0 is launching in mid December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in mid December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

    LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and your body transformation success blueprint!

    GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and your body transformation success blueprint!

    Let’s Look Closely at Training Intensity and Diversity, and the PARALLEL we can draw Between FOOD and EXERCISE!!!

    vegetables

    No doubt everyone understands what training diversity and intensity means? You’ve all no doubt seeing the TV adverts for P90X and heard the words ‘MUSCLE CONFUSION’ uttered over and over.

    Now I am all for diversity within the training program, but there’s a problem with changing things too much and it goes against what you’ve been told on theP90X adverts. P90X I think is a fairly good looking program. Lots of free weight and body weight exercises… I’m all for that and circuit type and metabolic type work… ANOTHER THUMBS UP from me.

    BUT… I am not for anyone training 90 days straight and if you can’t get it done in 60 minutes or less, don’t do it. INTENSITY is KEY, but high intensity can’t be maintained too long, so keep workout session duration to 60 minutes or less.

    The BIG Problem I Have With The P90X ‘MUSCLE CONFUSION’

    I agree 100% that diversity is a good thing… BUT problems arise and results SLOW when there’s too much diversity and not enough allowance for PROGRESSION! Here’s a section I have taken from our ‘Athletic Body System’ Ebook in which we addressed this very topic ina  little detail.

    Too Much Variety and Not Enough Progression

    One BIG PROBLEM we see with trainees today is that they want to do EVERYTHING! They see some big clown in the corner doing a single hand overhead extension and think to themselves ‘that’s it! That’s the exercise I was missing, if I do that one exercise I’ll get huge and look great naked!’

    Do you really think THAT PARTICULAR exercise is the key to your success? We seriously doubt it!

     Now one of two things happens in this instance.

    1. The person does ALL the exercises he/she picks up along the way AND the ones he was doing before. Ultimately they end up with a truck load of exercises and this leads to WAY too much volume and very time consuming workouts.

    2. The Person swaps between every exercise they see and never stay with any one exercise or combination of exercises long enough to adapt to them?!

    SORRY. It doesn’t work like that! REMEMBER; You must be consistent with your training! Not only training frequency but also training type!

    The old FITT Principle will go a long way to explaining this

    Frequency: In order to make progress you must train frequently, right? Well if you change the session CONSTANTLY you will not attack that specific movement pattern often enough. Even if you are training 5 days per week you could still not be training with enough frequency if there is TOO much variability in your programme.

    Intensity: Whether you’re training for fat loss, to gain muscle or to simply improve conditioning levels, intensity is the KEY! Since when did high reps with light weights and running at low to moderate speed for long durations become part of training for fat loss and developing a lean body? These are endurance training methods and should not be utilized by those seeking real world fat loss results or anyone who wants to develop a lean athletic physique. The body needs to be stressed if you want to see progress and we achieve this via INTENSITY, not by performing low intensity work for longer durations. So you must remember, regardless of what your goals are, you must LIFT HEAVY and MOVE FAST!

    Time: Time economy. . you can train for an hour and a half but how many minute of that hour were you WORKING for? Seriously . . a set of bench presses takes all of 15 seconds. You rest for two minutes then another 15 seconds work. . hmm I’d say people work on average 6/7 minutes in their entire 90 minute session!? I think we can be a little bit more economical than that and fit 30 minutes work into a 45 minute session!

    Type: If the type of exercise is changing too much or varying too much (slot in cant get stronger on an endurance programme) also training for ONE WEEK on strength and lifting heavy and the next week trying to burn ‘some fat’ and then the week after working on ‘your fitness’ is NOT the way to go! The type of training is changing too much! Stick to something for a reasonable amount of time! PLEASE!

    Do NOT be under the misconception that if you stop doing you flat benching for 6 weeks that you are going to lose ALL of the progress made! Once you are doing a variation of a horizontal push for that time period (close grip benching or dips for example) you will ‘not lose it all’ I will reiterate a small point. . your body does not know you are ‘benching’ it only detects a big ass weight falling on you and will do its best to get it off! Think of REPLACING a big movement such a s a bench press with dips for a few weeks NOT adding to the session volume! It will however be taxing the body from a different angle and add to the greater good! Don’t be surprised if when you return to benching your numbers add up!

    KEY Take Home Point!!! Do you really have to ADD that exercise instead of replacing it with something? Do you really think THAT PARTICULAR exercise is the key to your success? Get REAL! And Get REAL Results!

    The PARRALEL Between FOOD and TRAINING

    I want to draw a parallel between food and exercise so you can visually see the importance of training intensity and where training diversity comes into play. Let’s look at nutrition first.

    With your nutrition you want to consume a ‘VARIETY’ of foods, but there are certain foods that are what I refer to as ‘STAPLE’ foods in your diet. The MUST HAVE foods and the foods you should eat daily… foods like green veggies, berries, fresh fruit, lean proteins, eggs, nuts and other sources of healthy fat.

    Then there are ‘additional’ or supplementary foods you will consume. Foods such as low fat-low sugar (or sugar free) dairy produce , beef, seeds, sweet poatato, wholegrain bread, oats, salt free seasoning and so on. These foods please your pallette and help add variety and spice up your nutritional plan. They are not the staple foods, but the supplementary ones… they are the foods you occassionally consume throughout the course of the week.

    When it comes to training you want to be on a STAPLE DIET of compound movements like presses, pulls, squats, deadlifts, push ups, chin ups and dips. Those are your money maker exercises… the exercises that give you most bang for your buck so to speak… and the ones you want to always be working on improving.

    Supplemental exercises would be stuff like core work and smaller, isolated movements such as curl and extension movements. STILL very important stuff, but they should not make up the bulk of your program… 25% at most I would suggest! AND if you don’t have the STAPLE exercises in place, you have NO RIGHT to be performing these supplementary type exercises in the first place!

    INTENSITY… Think of intensity in reference to quality. The foods you consume, need to be of great quality. Don’t just buy broccoli and spinach, but good quality broccoli and spinach. The same is true with exercise. You may be using the right selection of exercises, but not using appropraite levels of intensity when performing them.

    Maybe you are using too much load or maybe you are using too little load and too performing too much low volume work…

    High reps + Light weights DOES NOT = INTENSITY, even if you do experience fatigue and feel the BURN! Don’t be a fatigue seeker and don’t always be chasing, and basing your workout on,  the BURN!

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com

    measure

    Many of you know I’m training my buddy here in LA the last 9 weeks and he’s dropped over 30lbs so far and down 19 and 1/2 inches overall. Not too shabby. So my question is… how do you measure success and progress???

    I’m going to keep this posr rather short. If the weighing scale is your only ways of assessing progress and measuring success, you will be doomed to fail. You need a selection of assessment tools to properly evaluate progress. I like to use the following:

    • Photos… before photos and bi-weekly or montgly progress photos
    • Scales… just for a reading on ones total body weight
    • Girth… measurements of various sites on the body
    • Bodyfat… % to assess lean body mass and fat mass
    • Clothes… do they fit you better or no longer fit you at all?!?
    • Mirrors… are you happier with what you see in the mirror?
    • Words… are you using less critical words towards yourself?

    This morning my buddy had only dropped 1.4lbs (still good), which was way off the normal 3.6lbs he’s been loosing on average the previous 8 weeks… BUT he was still really happy because he lost a full 2 inches overall this week and 1/2 inch was from his waist and another 1/2 inch was from his hips. 8 of the total 19 and 1/2 inches he’s lost has come off his waist and hips… and the speed at which the inches is coming off those particular sites is starting to accelerate now. He was patient and persistent and now it’s paying off.

    day56progress

    56 DAYS = 29lbs Down and LESS 17 and 1/2 Inches of FAT!!!

    That’s my buddies last 56 days progress pictures above. Day 56 was last Saturday (not today). In total he has dropped over 55lbs since mid July. I personally believe he would have quite a few weeks back if we were only using the sacles and basing that as our sole assessment tool and means of measuring success. Thankfully we aren’t and he’s very focused and happy with the progress he’s making. 

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com

    P.S. ABS Version 2:0 is launching in mid December and is going to blow you away with the new content and bonus materials. Grab your copy of ABS Version 1:0 today and receive ABS Version 2:0 free of charge once it launches in mid December. Click on the links below to get your copy today and start burning off dangerous abdominal fat.

    LADIES… Click here to get your copy of ‘Athletic Body Sculpting’ For Females and you’ll also receive a copy of the ‘Midsection Makeover’ manual, and many other BONUS resources.

    GUYS… Click here to get your copy of ‘Athletic Body By Design’ For Men and you’ll also receive a copy of the ‘Athletic Abdominals’ manual, and many other BONUS resources.

    I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with the beautiful and highly successful 2009 Fitness Universe Champion, Brooke Griffin of www.BrookeGriffin.com

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    Let’s jump on in to this ‘Fitness Body Interrogation’ with Brooke. I hope you enjoy the interrogation and find her words inspiring to you!

    Name: Brooke Griffin

    Quick Bio:  The 2009 Fitness Universe Champion, personal trainer, wellness coach and author of the bridal fitness program and the healthy holiday guide. 

    Hometown: Corbin, Kentucky 

    Current Location: Cincinnati, Ohio

    Websites:

    www.brookegriffin.com

    www.healthyholidayguide.com

    Facebook Fanpage: Click Here To Become a FAN!!!

    Achievements:

    2009 Fitness Universe Champion, Former NFL Cheerleader, Former National Champion University of Kentucky Cheerleader

    Vital Statistics:

  • Hair Colour:  Blonde      
  • Eye Colour:  Brown
  • Height: 5′ 4″     
  • Weight: 120lbs
  • Chest: 34c
  • Waist: 25
  • Hips: 32
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    Captainsixpack.com: Brooke… Tell us a little bit about your background? Did you play sports as a youngster and what was it that led you to become a fitness competitor and fitness professional?  

    BG: I have played sports most of my life, I was involved in gymnastics at a very early age and then was a cheerleader, ran track and field, and played golf.  My active background is what lead to me getting involved in fitness.

    Captainsixpack.com: Lifestyle habits for getting and staying lean and sexy… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve and maintain a lean and sexy body. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (pure cheat meals), do you ever indulge in these…. as I know you spend a lot of time in the kitchen making ‘CLEAN’ treats!

    BG: I think everything is ok in moderation.  I do not smoke and only drink on occasion.  I love having a weekly cheat meal which usually includes one of the following: Mexican, pizza, ice cream, or candy!  I also love to cook which makes it easier to live a healthy lifestyle. 

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    Captainsixpack.com:  How important do you feel quality sleep, stress management and social support is for someone, especially a female, who’s looking to take control of their health, lose weight and ultimately carve out a lean and sexy physique?

    BG: I think it is so important to live a well balanced lifestyle including getting enough sleep, avoiding stress, and being around friends and family. 

    Captainsixpack.com: Confidence gained and lifestyle enhancement. From reading your blog posts, watching your youtube videos, as well as seeing you on stage it’s clear to see that you have developed a fantastic physique and are a perfect representation for your personal training business. I am 100% confident that you have the look all of our female readers would love to have… and you are also come across as a very confident and humble individual. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence? 

    BG: I think it is extremely important….when you see “visual” results you are then motivated and inspired to continue on living your healthy lifestyle, however, I truly believe that a big part of my confidence comes from the way I feel on the inside….I am very happy and grateful for the opportunities and many blessings I have had. 

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    Captainsixpack.com: Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important? 

    BG: I think planning is key to ones success.  I plan out everything!  My workouts, nutrition program, things to do…….I can not stress this enough to my clients, planning and goal setting is a big part of anyones success in this industry. 

    Captainsixpack.com: Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?… I know you have some awesome recipes and share loads via your YouTube video Channel 

    BG: I completely disagree that you have to eat boring and bland foods.  There are so many options available!  I try to share this with others as I love to cook and it only takes experimenting with different ingredients and thinking out of the box.  I would not have it any other way…..I enjoy how eating clean makes me feel!

    Captainsixpack.com: Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development? 

    BG: I try not to count calories or have my clients count calories unless of course they are training for a show and down to their last few weeks.  I rather try to educate my clients on portion sizes, and portion control.  The one myth that I still hear and see is that fat-free is better….. not so!  Our bodies need a little fat and when something is fat-free it usually has sugars, carbs, or other ingredients added to it for flavour which are equally or sometimes worse!

    Captainsixpack.com: Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?… Are there any supplements or health foods you personally recommend? 

    BG: I completely agree with the fact that there are a limited number of “Effective” supplements on the market.  I am supplement free and do not recommend supplements to my clients.  I do believe that some of them may work but I like to stick to healthy eating and exercise. 

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    Captainsixpack.com: Training… Tell us a little bit about your training approach to training and sculpting a lean and sexy feminine figure? Share with us how you train yourself and your clients? 

    BG: I do a ton of interval training…..and then of course I use resistance training but for myself and most of my clients I stick to lighter weights and tons of reps and try to combine these exercises with a form of intense interval training to burn fat.

    Captainsixpack.com: Not only do you have a stunning physique but you are also a stunning lady and always well groomed… do you have any make up and beauty tips for our female readers?

    BG: I love mascara and never leave home without it!  My fav right now is Dior Show.  The best beauty advice I ever received was to always Smile….so true….everyone always looks better with a smile!

    Captainsixpack.com: What’s your favourite…

    Exercise to perform? I have a love/hate relationship with dead lifts

    Body part to train? Shoulders

    Physique(s) you admire? I love Alicia Marie

    Food? Anything Mexican

    Cheat food? Pizza

    Drink? Margarita

    Place to visit? Jade Mountain Resort, St. Lucia

    TV Show?  The Office and The Real Housewives of Atlanta

    Activity to do? I love to golf

    Website:  www.oxygenmag.com

    Captainsixpack.com: You just put together a FREE resource called ‘The Healthy Holiday Guide’… tell us a little about what’s inside of that and where people can grab a copy for themselves? 

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    BG:Yeah….so I know how hard it is to eat good and exercise during the Holidays so I worked really hard to put together a program that everyone could do during the holidays.  You can download the program for free which includes a grocery list, meal plans, and workouts that you can do at home or wherever you may be travelling to this Holiday Season!  The website is www.healthyholidayguide.com

    Captainsixpack.com: Any closing words of wisdom for our readers? 

    BG: I will leave everyone with my fav quote….I think this is perfect for not only achieving your goals in the health and fitness industry but in life as well “Instead of giving myself reasons why I can’t, I give myself reasons why I can.” Author unknown

    I hope you enjoyed this interview with Brooke. Be sure to grab her FREE Healthy Holiday Guide at www.healthyholidayguide.com and go ahead and check out her main website at www.BrookeGriffin.com

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com

    men_vs_women

    Males VERSUS Females and WHO Has The RIGHT Mindset???

    Just a quick post before I run out to grab some food and some paper for the printer. Hate when I run outta printer paper when I NEED to print a lot of stuff.lol

    I want to discuss the differences in males and females when it comes to looking better and the differences in mindset between both sex’s. The goal should always be to LOOK BETTER… who cares how much or how little you weigh.

    Most GUYS usually get way too hooked into wanting to gain weight or hit the magical 200lbs marker, rather than focusing on doing what they need to do in order to look better. Weighing more doesn’t mean you’ll look better fellas. FACT!!! Focus on building muscle, burning body fat, dropping inches from your waistline and manboobs… and don’t be fooled into thinking you are making great progress because the number on the weighing scale is going up each week… it’s going up because your waistline and bodyfat is going up. You’re not making gains, your gaining weight, FAT weight… and if you’re lucky maybe a tiny bit of muscle.

    Most FEMALES on the other hand get way too caught up in their weighing scale obsession and see that as their only means of monitoring and evaluating how well they are progressing. BIG MISTAKE LADIES!!! Again, who cares how little you weigh… if I’m going to take you out ona  date I’m not worried about how much you weight or what dress size you are. If you look good, that’s all the matters to me, and more importantly that’s all that should matter to you. I know I’m not female (at least I don’t think I am.lol) but I see far too many women focus on the wrong things. The wrong exercises, the wrong routines, the wrong nutritional approach and most importantly… evaluating progress the wrong way!

    I remember asking a lady before would she prefer to saty the same weight, but change her body composition and end up looking leaner and sexier… or would she prefer to drop a few lbs but not look as good. She struggled to answer and when she did, she told me she wanted to lose a few more lbs. Thing is, this girl was a stunningly attractive hair dresser and personally the only way I believe she could end up looking any better is by actually adding a little muscle to certain areas of the body. Loosing more weight would result in her loosing muscle she can’t afford to lose and a look I am sure she would be unhappy with.

    Training Mindset: While I’m discussing the differences between males and females, I want to talk about how guys let ego get in the way when training… focusing too much on the load placed on the bar, working the mirror muscles, using shit technique and doing too little metabolic (REAL fat loss training, not traditional cardio) work!

    Females on the other hand often display reall good exercise form and focus, but they focus too much on working their trouble spots, using the wrong selection of exercises, using weights that are so light I wouldn’t call what they are doing as ‘RESISTANCE TRAINING’, and spending too little time lifting over all and too much time slogging their asses off on the cardio machines.

    OKAY rant over… post your comments below. THANX

    ian

     

     

     

     

     

     

     

    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY

    http://www.AthleticBodySystem.com