The Road to Success in Fat Loss and Muscle Gain

What does it really take to be successful in fat loss or in transforming your appearance through gaining muscle? When I reflect over my most successful clients a few common characteristics stand out. Maybe this list will help you reflect on whether or not you are ready to do what it takes to get the body you dream of having.

These success stories did these five things:

1. They told themselves the truth about why they wanted to make a change. It would be great if preventing future disease did it for everyone but if the reason you want to lose that roll around the middle is to have a chance with the cute brunette then that is the goal you need to focus on.
Maybe you should have more than a vague unease about the state of your health but if you don't thinking about your health won't help you through the temptation to skip a workout or grab something unhealthy to eat. Besides you don't have to tell anyone else. Just be clear in your own mind what it is you are hoping to gain by making a change.

2. They were focused on consistent action to meet their goals. They prioritized them by scheduling workouts and planning meals. They worked within a time frame such as ten or twelve weeks not someday when I get around to it and my life is simple and easy and all the fast food restaurants in town have closed down.

3. They sought expert help. I ply my trade as a one-on one personal trainer and sometimes as a group instructor but I also recognize that we are living in an information age and there are many ways besides personal contact to get good information on health and fitness. I wrote an e-book called Exercising Values to help families with young children establish excellent physical fitness as well as excellent character. In the weeks ahead I'll be intoducing you to a variety of trainers who specialize in fat loss, muscle-building, athletic training, nutrition, motivation and more.

4. They made adjustments along the way. This is where a personal trainer will truly give you an edge. They can help you recognize a plateau or when you are over or under training. They can show you how to safely execute movements, correct posture, and so much more. For example, I once had a client who was trying to build muscle and his shoulders always lagged behind the progress he made on the rest of his body. His instinct was to train them harder. I was able to show him that for whatever reason his shoulders recovered slower than the rest of his body and what he actually needed was to rest them more and train them less often. With this slight adjustment he soon had an amazing physique.

5. They stuck with it. They gave up two things: exceptions and excuses. Day in and day out they forged ahead. They weren't always perfect but they quickly got back on their program and didn't let one slip change their determined plan.

There is a group of people who are endeavoring to be successful at a ten week
transformation.Today marks day one of the Heritage College Transformation contest. Participants have had their blood pressure and height and weight taken and they've filled out some information on their health, habits and goals. They have met their student trainer many of whom are training their very first client under the supervision of their instructors.

Some of the most respected trainers from around the world have agreed to support this new program by being willing to answer questions posted by both the participants and the students right here on this blog. And, of course, all of my readers are also encouraged to take advantage of this opportunity to interact with some of the most knowledgeable trainers around. I'd also like to point out that these trainers normally command a sizeable fee for their consultations but are donating their time to help new trainers be successful with their first clients. So ask away. Ask any weight loss or fitness question you have and in the weeks ahead check back to hear their answers.

Fat Loss Information You Can Trust

One of the great things about writing Exercising Values is that it has put me in touch with some of the most dedicated personal trainers and health and fitness professionals at work around the world. If anything, most of us are bombarded with too much information that often contradicts the last thing you learned. So I've decided to pass on to you some of the people I trust for fitness information. Today I'll introduce you to Jon Benson. I like Jon because he's not afraid to tell you what has worked for him even if others can't figure out how he does t. I also like him because he has faced some of the same obstacles I have such as low-thyroid and age-related changes. Now he hasn't produced six kids so I'm sure there are things he doesn't know first hand but anyone over forty who sports a six-pack has to know something about what works. But I'll let you judge for yourself as I'm passing on an e-mail he recently sent me.  Let me know what you think, okay?

How to Gain Muscle and Burn

Bodyfat At The Same Time

by Jon Benson

What is your "big dream?"

I have two:

to make an impact on the lives of 10,000

to have a family that's mobile so I can live in many places

Not bad, right?

Want to know a third dream of mine? One I saw become a reality a few years ago?

To gain muscle AND burn bodyfat all at the same time.

It's like a pipe dream that somehow worked its way through the pipes and into my gym.

It's not easy, granted, but you can do it.

Almost anyone can do it.

You just have to train and eat in a very specific way.

Listen: you do NOT want to just "burn bodyfat" or god-forbid "lose weight"...that will not give you the body you want.

You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.

And you can do it at the same time.

Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.

They are wrong.

Here's an article I wrote on this topic. I hope you enjoy it.

To save you time I put a link to the online complete version below...

I remember a friendly argument with my co-author of Fit Over Forty, Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.

"There's just no way I could ever get in shape eating and training like that," says Tom. "Sure you could man...what are you a mutant?" Tom fires back, then me,then Tom...and so it goes.

(I really didn't call Tom a mutant. That was creative liberty.)

So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat and builds muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain lean muscle mass on a hypo-caloric diet (a diet low in calories) I just laugh.

I do more than make claims- I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I've showed an increase in muscle mass and a decrease in bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass was when I was training the most in the gym. That may not make much sense now, but it will in a moment.

Article continues here.

 http://www.7minutemuscle.com/aff/finishstro/gain-muscle-burn-fat

 

Fat Loss Tips for 2009

January is the month when those around you will ever so briefly support you in your body transformation goals and other goals as well for that matter. My family used to own a bakery so I know exactly how long this will last. Bakery businesses boom over the holidays and then slow way down in Jan. with a slight increase in the first two weeks of Feb. then ... bam! all deals are off from Valentine's Day on. So odds are you have four to six weeks when you will be surrounded by people attempting to lose weight, exercise more, stop smoking, etc. By all means take advantage of this.

If you can actually accomplish your goal in as little as six weeks then start as soon as possible. If your goals are going to take a bit longer brace yourself for possibly needing to stand alone or at least needing to seek out social support outside of your usual circle. Stop by here if you like because a group of eighteen people have committed to a Jan. 20 official start for a ten week transformation. So I am blogging with them in mind and you can join us if you like.

Those most likely to be successful at this transformation are already taking steps such as throwing away the leftover holiday candy and deciding what they will and will not eat. They are beginning to move more; simple things like taking the stairs. Those who are most likely to give up are treating this time as an excuse to eat things they plan to give up later. We can play the game that what I eat today doesn't count but our bodies just keep processing those calories with no regard for our "time out".

So the first step is to believe that you will be successful. Acknowledge that you are in control of what you eat. Take practical steps to ensure your success like identifying social support and stocking your kitchen with healthy choices. That game works both ways. Every day you make wise food choices counts even if you stray from it occasionally the good days still count. Straying just delays your eventual success. Since we want what we want now it only makes sense to stay as focused as possible. I hope today is one of the good days for you.