Posts Tagged ‘fat loss’

QUICK POST for you today. Here’s a fun, fast paced ‘Athletic Body System’ workout challenge for you to try! Be sure and warm up fully before commencing this ‘work capacity’ circuit challenge. I’ll usually do a circuit of push ups, squats, mountain climbers, lunges and jumping jacks as part of my warm up.

The ‘ABS’ Work Capacity Circuit Challenge

Perform the following 5 exercise circuit for a total of 20 minutes. You can adjust to 15 minutes if you wish, or you could even drop to 10 minutes if you wanted to use it as a workout finisher after your main training session.

  1. Bodyweight Squat x 20 Reps
  2. Push Ups x 15 Reps
  3. Lunges x 20 Reps (10 per Side)
  4. Inverted Rows x 15 Reps
  5. Burpees x 20 Reps

Move quickly through the repetitions, without cheating technique, and transition smoothly and quickly from one exercise to the next. The idea with the challenge is to get in as many circuits (as much ‘WORK’) as you possibly can within the 20 minute allotted time.

As soon as you start the stopwatch you start your first round and stop on 20:00 Minutes, no matter where you are at. Record how much work you were able to perform and the next time you perform the challenge aim to do more work… increasing your work capacity, i.e. more work in the same amount of time.

Modifications: Feel free to perform modified variations of each exercise to suit your own ability level and you can also drop the reps from 15 reps to 10 reps. Make the challenge challenging, but specific to were you are currently at ability and conditioning wise.

Have FUN… and let me know how you get on with it!

Until next time… Get Ripped, Not Ripped Off. That’s the ABS promise!








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


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!!! 











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


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


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)
  • 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. 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. 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 “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. 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. 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. 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. 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 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. 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. 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! 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. 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 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. 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 Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY 


    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, 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.


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

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

    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!


    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.


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

    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.


    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

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

    I’m on a diet… the last thing I want is ‘CHOCOLATE’

    NO, I’m not on a diet. Those of you who know me well will know I am anti-dieting, dieting in the sense of regimented and highly restricted eating plans. PLUS, you’ll know that I’m a food lover and was still eating 3000kcals the week of my fitness contests earlier on this year in Canada.

    I’m all about the lifestyle approach and tell people to base their nutritional plan on their training plan, and not the other way around. If you train using old school methods… doing daily bodypart routines working small muscle groups and then adding on top of that long, low intensity cardio routines, then you’ll have to eat less than you could eat if you were to train more athletically and in a manner that will condition your metabolism to work more optimally!

    The ‘RICHIE RICH’ Movie… is where I got todays article title. When in Orlando, Florida 2 weeks ago, I saw a clip in the movie were his parents were in an aircraft and the mother told the father not to be looking for the chocolates. The father replied and said “I’m on a diet, the last thing I want is chocolates”, and then proceeded to search for and eat the chocolate.


    DOES THIS SOUND FAMILIAR TO YOU??? You try to permanently eliminate something, telling yourself you can’t have it, but then you automatically crave it! That’s the problem with the all or nothing approach. It works for some, but not for most of us! I know this all too well myself.


    Photo Above = Fat guy looking for the ‘FOOD’ he previously said he wasn’t going to eat. The food he said he was going to eliminate permanently from his diet!!! Kind of like telling a child not to touch something… as soon as you tell them that, they instinctively want to touch it even more! Little

    Many times I’ve tried to go dairy free, but the more I tried to do it, the more I found myself with a big spoon in my hand and a mouth full of creamy It’s far better for me to have short periods of ‘ELIMINATION’ and then the days when I do consume dairy, try to consume it in smaller amounts. I still struggle with the consuming smaller quantities part. Haha

    DON’T go EXTREME… in an attempt to get LEAN!!!

    Make small, subtle nutritional changes and become consistent with them first, then look at making some more changes! Now, if you are a chocolate lover or fast food junkie, you know that these foods cannot be consumed daily, unless of course you are happy to eat 1 tiny square of chocolate per day. That would be acceptable with me, but maybe not with your taste buds… they may want more than one piece!

    My advice to you is to be strategic about your nutritional approach and use the ABS  R.I.C.E. Nutritional Protocol. See below for details!

    R stands for ‘REDUCE’. There will potentially be many foods that you need to reduce your intake of. For most this will be dairy, red meat and sugary and wheat based and starchy carbohydrates. I also like to think of R as standing for ‘REMOVE’… in that you will need to remove certain foods, mainly your trigger or temptation foods, from your house.

    I stands for ‘INCREASE’. There will be many foods you will want to increase your intake of… mainly green veggies, berries, nuts, seeds and lean protein sources. I also like to think of I as standing for ‘INTRODUCE’. You should try and introduce new foods, colours and tastes into your meals and snacks. Foods you may have disliked years ago… May be very pleasing to your palette now.

    C stands for ‘CONSUME’. You will need to consume ‘MORE’ of certain types of foods. More single ingredient foods, more raw-natural foods (no processed food), more plant-based foods, more organic produce, etc! I also like to think of C as standing for ‘CONTROL’… in that you will need to take complete control of your nutrition, control your cravings and therefore you will ultimately be taken control of the results you achieve!

    E stands for ‘ELIMINATE’. There will be certain foods and liquids you will want to temporarily or permanently eliminate. Alcohol for example may need to be temporarily eliminated, for at least 4 weeks, in order to give your fat loss attempt the best kick-start possible. Permanent elimination won’t work for the majority of people, so know yourself before trying to eliminate anything permanently. I also like to think of E as standing for ‘EARN’. You must earn the right to eat certain foods and to have a cheat meal or treat. You earn this right by eating clean 90% of the time and training ‘INTENSELY’ and consistently!









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