3.5 Ways To Get & Stay In-Shape

Far too many people believe that in order to get into great physical shape they have to be genetically gifted- to have been born that way- and that’s just not true! While there are many people who naturally are in great physical shape and do little or nothing to look that way, (and we hate them all) most of the people you see in the magazines or even at the mall work very, very hard to get that way- and very rarely do they look that way year round either! The majority of them have to diet down for several months to lose the body fat for a photo shoot or contest, and then they gain some (and sometimes more) of it back because they went back to doing what they had always done! But if want to look like those folks in the magazines and are willing to go to any lengths to achieve it, AND KEEP IT, then you are ready for the 3.5 Ways to Get &Stay In-Shape:

1. Exercise: OK, you knew this of course but there are so many forms of exercise that most people get lost as to which is the best way. Is it lifting weights? Is it running? Using the cardio machines at the gym? Swimming? Biking? Boxing or Kickboxing? Walking? Which one is best? Well, the answer to that question all depends on you. It depends on your goals, your current fitness levels, age, current or past injuries, abilities or inabilities, likes & dislikes and overall interests. However, if you were to join a course designed to work everything, like here at Clearwater Boxing, then you’d have it made!

The program here at Clearwater Boxing Center is geared to help you with all of what you are looking for in regards to getting into shape. In every class you burn fat, build muscle, increase your physical stamina, enhance your cardio vascular endurance and learn to defend yourself as well. In each class you work your legs, your abs, shoulders, chest, back and arms in each class. You work your core muscles every time you train here. You develop speed, timing, accuracy and greater body control. You also increase your self esteem and self confidence because each week you’ve moved closer to becoming the person you’re striving hard to become!

Here are a few ways that will help you maximize your results here at Clearwater Boxing to reach your goals quicker:
· Come 5-10 minutes early and warm-up to better prevent injuries.
· Practice jumping rope before or after classes.
· Practice any new techniques before or after classes.
· Run on the days you do not attend class.
· If you miss a few days, make sure that you do several sets of push-ups, crunches and squat kicks.
· Get 5 or 10 private lessons from Coach John Kyle once every few months.
· Push yourself in each class and do not allow yourself to quit- ever.
· Lift weights a few times each week or month.
· Run, bike or swim on the days you do not train here in Boxing.
· Create your own ways to improve your physical exercise!

2. Food Intake: OK, you knew this one too of course, but let’s shed some light in a few areas that you may not have considered. For instance, do you know if protein or carbohydrates builds muscle? What is the best source of energy for your body? How much water should you drink each day? How many meals should you eat each day if you are training here at Clearwater Boxing? For those of you who found those questions easy to answer, there are at least 20 other people who are clueless. Clearwater Boxing and Fitness trains their clients as if they were a real fighter, or attempting to become one. That means that you must make sure that your body is fueled and hydrated long before you step foot inside the gym!

If you’re the type of person who will read new diet books every so often and then decide to slash all of your carbohydrates out of your food intake for a few weeks because that particular diet said to do so but then you still expect to maintain the same performance level in your training session, you will be sadly mistaken! (I see this too often.) You would most likely run out of energy within 15 minutes, get light-headed and perhaps feel nauseated as well. If you want to drop carbs, that’s OK, but you may want to think about doing so in a cyclical manor every few days. This way you’re body will use what carbs have been stored on the “low carb” days, and then you’ll be able to replenish them on the “normal carb” days before you run yourself down and feel weak. (Please note “low” carb, not “no” carb.) If your goal is to lose weight (i.e. Body fat) then you may want to try the suggestions listed below. By staying close to these suggestions, you’ll most likely find that you will have plenty of energy as you train hard in each class to reach your goals without feeling run down or exhausted at the end of the day. Here they are:

· Drink a gallon of water per day. It’s easier than you think.
· Eat 4-6 meals per day. Think of your body like one of those old choo-choo trains: the more often coal that was pumped into the furnace, the brighter the fire and the faster the speed. So try to “stoke the fire” of your body’s metabolism every 3 hours or so. A “meal” could be a chicken breast and potato or a protein shake and a banana. Keep it simple.
· Eat approximately 1 gram of protein per body pound per day. 200 grams if you weigh 200 pounds, etc. Protein builds muscle 24/7 and your body needs to burn extra calories to do so. Also be sure to increase your protein if you are trying a “low” carb day to keep your calorie intake the same.
· Eat 1.5 to 2 grams of carbs per body pound each day on normal carb days. Decrease that by almost 50% for “low” carb days. This may or may not be best for you, so you want to try a few variations and /or consult your doctor first.
· Consume good protein sources: Chicken, lean beef, eggs, fish, protein bars or shakes.
· Consume good sources of carbohydrates: brown rice, vegetables, whole grain breads, etc.
· ALWAYS eat breakfast. It kick-starts your metabolism which helps to burn more calories each day.
· ALWAYS eat a healthy meal within one hour or less after your workout. You body is starving for the nutrients it just burned, so give it something healthy that will digest quickly. Like a protein shake for example.
· Try not to eat within a half hour or an hour of one of the classes here at Clearwater Boxing- you’ll most likely cramp up or have the pleasure of tasting the meal all over again.
· Try not to snack late at night. Since you’re most likely inactive, your body will store the extra calories as fat.
· If you’re attempting to build muscle, have a small protein shake before you go to bed. This way your body will use the protein to burn the calories it needs to repair itself, not your muscles.
· If you are attempting to lose body fat, consume most of your daily calories earlier in the day and less at night since you are most likely inactive.
· Give yourself a “cheat day” or night where you can eat whatever you want. This way you have something to look forward to each week and not feel as if you are being deprived.
· Try not to do a “diet”. Diets imply “temporary.” Try to develop a lifestyle of healthy eating.

3. Rest: Finding the right balance between training and resting is a much more important aspect of success than most people realize. And here is where folks swing too far to one side where they get too much rest and never seem to achieve their fitness goals, and others who don’t rest enough and again limit the results they could get by over-training. The trouble that these folks face (outside of being lazy or obsessive) is that they are not sure exactly how much rest is enough and when to take it. Some will rest only on their 2 week vacation each year, while others will take only 2 days per month. Still, some only 2 days per week. Others will stop because they have over done it and are now burned out on the activity they have been involved with. Of course there are the other folks who train once per week and rest for 6 days. (Not you of course!)

Yet, the questions still remains- how much is too much and how much is too little? Well the answer is simple: it depends! That’s right, there is no one-pat-answer to that question because everyone is different. The needs of a 65 year old are different from a 24 year old, right? So, it depends on: your age, physical abilities or limitations, your injuries, work schedule, family life, social life, etc. Get the idea? This is one answer that you’ll have to find on your own and by following the suggestions below you just may get your answer:

* Create a training routine that will last 2-3 weeks and have you training 6 days each week with having Sunday off. Evaluate how you feel towards the end of each week as well as the results you are gaining from this training schedule.
* Create another training routine lasting 2-3 weeks that has you training 5 days per week and taking both Saturday and Sunday off. Again evaluate how you feel, etc.
* Create a 3rd training routine for the next 2-3 weeks that has you training only 4 days per week taking off on Wednesday, Saturday and Sunday. Evaluate how you feel at the end of each week.
* Ask these questions to help you evaluate each routine:
* Do you feel more or less energetic at work or home?
* Do I have plenty of energy for my workout? (You should be tired at the end though!)
* Are you old injuries flaring up more or less?
* Is your mood elevated or stifled from too much or not enough exercise?

Once you’ve found that right formula that gives you optimal gains, stick to it as much as you can and then change it! (Yes change it. Read 3.5 to find out why!)

3.5 Consistency (and Change): Here is the secret to making all of this work- be consistent in the first 3 areas of physical fitness as much as you can because your goals WILL NOT manifest over night! The principle of consistency is what really makes your fitness results shine through! However, I guarantee you failure if you accomplish your goals and then simply quit right after- because you’ll go back to the way you were eating and training within 2 weeks. Now how would you feel if you allowed that happen? Not too good I’d imagine. Some people think that consistency is hard, and it can be, but that is why getting your rest is so crucial. From time to time you need to allow yourself to take a week or so off of training and let you body and mind heal, but then you need to get back to it! Being consistent is how you’ll turn the first 3 principles into a healthy lifestyle that will have you looking and feeling great, permitting you to get the most out of your life each week, month and year!

Now, some of you reading this may say, “but wait John! Being consistent is going to be boring after a while!” Well, it could be, but that is why you also need to be consistent in changing your routines every few weeks if you’re the type of person who gets bored easy. (I’m not. I can go 6 months to a year before I change anything.) Perhaps instead of jogging, next week or next month you could do sprints. Instead of lifting weights, next month you could swim. Rather than using the stair climber, next week you can bike on the road. The one thing you never want to stop of course is training here at Clearwater Boxing because we hit the entire body every class. We build muscle (if you’re eating right), we burn fat (if you’re eating right) develop your cardio vascular endurance, build self confidence and self esteem, teach self defense and most importantly, we motivate and inspire you every class!

Here are a few ways to be consistent and still keep things fresh:

* Change your weekly routine from 4 training days, to 5 and then 6 every few weeks.
* Change what you do each day: Monday is running after Boxing, Tuesday is biking after Boxing, Wednesday is the elliptical after Boxing, Thursday is 3 rounds of jump rope after Boxing, Friday is weight lifting after Boxing, etc.
* Say “NO” to hanging out with the friends if they call on your scheduled training night. Your friends will be there the next time and you’ll have no regrets.
* Take 5 or 10 private training sessions with John Kyle every 6 months or so.
* Read magazines or search the internet for new workouts.
*Get friends involved with you training here at Clearwater Boxing Gym as well as with your other activities. This way you’ll have someone to help hold you accountable for your actions.
* Find your own ways to stay steady and consistent towards your goals as well as changing things keep it all fresh so you don’t get bored!

FREE OFFER: Need some help creating a personalized training and eating routine? Give me a call or send me an e-mail and we’ll talk. But don’t waste my time. If you have no intention of giving this a chance as a way of life for at least one year, call someone else. If you want results that last- I’m here for you.

9.5 Ways to Fight Fat

Looking to lose weight? More specifically- are you looking to burn off body fat? If your answer is 'yes', then read on because winning the battle-of-the-bulge is easier than you think! By understanding and practicing the following 9.5 steps, you'll be well on your way developing the physical fitness level you've always dreamed of.

1. Eat less and more often: Your body is like a furnace, to keep it running moist efficiently, you have to stoke the fire regularly. Eating smaller meals five to seven times a day will help keep your metabolism constantly firing your internal furnace. Loading it down with three heavy meals like your momma fed you as a kid will only serve to slow your metabolism to a crawl.

2. Get Your Rest: Getting a good night's sleep will actually help you lose weight. Eight hours of sleep per night might be ideal, researchers report. Of the 740 people studied, those who slept eight hours per night were leaner than those who got five or six hours of sleep. Participants took blood tests that screened for leptin, a hormone that helps regulate hunger. The amount of leptin in the blood is proportional to body fat. Leptin is believed to reduce appetite. However, obesity is often accompanied by a resistance to leptin and its appetite-suppressing effect. Participants who slept less tended to have lower leptin levels. This loosely translates to: less sleep= less leptin= more hunger and eating.

3. Avoid Injuries: Nothing can slam on the breaks of you reaching your fitness goals than a training injury. When you are laid up with a sore back or a tweaked knee, the fat can accumulate quickly. So don’t go crazy with hitting the heavy bag or practicing new techniques only to sacrifice the form of the movement. Sloppy technique can lead to an injury faster than Santa can deliver presents. Also, avoid over training as this leads to fatigue which in turn creates sloppy technique.

4. Cardio is King: It’s called “fat-burning” for a reason. Doing cardiovascular training like what we do here at Clearwater Boxing Center, raises your core temperature and puts your body in a perfect zone for melting fat. By attending 3-5 classes per week (along with the other suggestions) you’ll see the fat melt off you in no time.

5. Your Scale Will Lie: Muscle weighs more than fat and your bathroom scale can’t tell the difference. While following a workout regime, your body could increase muscle by 10 pounds and only lose 5 pounds of fat. Your scale will show you as being heavier, yet that is not an accurate representation of where you’re at. If you want a real representation, get your body fat measured by a doctor, see how your jeans and t-shirts are fitting you and also take pictures each month. These methods will tell a more realistic story than your bathroom scale will.

6. Watch Your Carbs: As a nation we eat way too many carbs- like processed sugar, pasta, white bread, etc. I’m not saying drop carbs, I’m saying watch what kinds you put into your body. Try to choose quality carbs like brown rice, whole grains, colorful vegetables and oatmeal. Choosing carbs that are low on the glycemic index will help to insure a lower insulin demand, better long-term blood glucose and a reduction in blood lipids (fat).

7. Drink More Water: Water is the essential life giver and can help keep you lean. It keeps you hydrated while you train, flushes your system, suppresses appetite and your metabolic rate can increase with water consumption.

8. Eat Clean Not Fast: Don’t eat fast food!! Proper nutrition is paramount to reaching your fitness goals and fighting body fat. Choose lean beef, chicken, fish and protein shakes rather than a burger at Mcdonalds. Eating these healthy and clean sources of protein helps to increase your protein intake. Clean protein creates more quality muscle and (in case you didn’t know) having more muscle helps to burn body fat!

9. Pre-Pack Your Meals: By pre-packing your meals each day, your chances of having to cave-in and eat the cupcakes a coworker brought in will decrease dramatically! Depending on how many hours you’re at work each day, bringing 3 small meals (see step #1) with you, will help keep the fire stoked and those calories burning! Don’t have time? Bulls**t. Put down the remote at night and take 15 minutes and just get it done.

9.5 Get Educated: Not many schools today teach physical fitness the way it probably should be taught. So, perhaps the best thing you can do to reach your fat burning and fitness goals is to get educated. You need to understand that there is no one-right-way of eating food, or working out, or increasing your muscle mass as everyone’s genetic makeup is different. And because of that, you need to understand that what works for your best friend or that cover model on the magazine may not work for you. Your genetics are different from theirs and should be treated as such. Heck, that whole #2 Step about sleep and Leptin was taken from a muscle magazine called "Reps" that I trecently read! Who knew that getting sleep could affect fat lose huh? So take some time and read books or magazines and find out what’s out there. Now go get educated- and then get busy!