5 Exercise Tips for fat loss:
1. Workout out 5 days a week for at least an hour.
2.Lift weights, working the whole body, while using the big muscles to burn more fat.
3. Walk, run, sprint, or swing kettlebells for 20 min to 1 hour 5 days a week.
4.Work your core at every workout.
5. Keep your heart rate up and move from exercise to exercise to have a higher calorie burning workout.

5 Nutrition Tips for fat loss:
1. Remove white bread, chips, white rice, pasta, and potatoes from your summer diet.
2. Eat 3 meals and 2 snacks.
3. Drink more than 8 glasses of water.
4.Protein at every meal.
5.Eat plenty of fat burning fruits and vegetables. Also try fish oil or flax seed oil to aid in natural fat loss.

In the late 1980s and throughtout the 90s the buzz was using branch chain amino acids and, or protein drinks for recovery. Then in the 2000s, I began to here people talk about glutamine for recovery. Over the years I have tried many of the popular supplements for health, muscle gain, strength, and fat-loss. Most work to some degree but over the last 2 years, I have discovered that nothing beats eating as many superfoods as possible. Eventhough we all know this, most of us get caught up in the quick fixes and latest new miracle drinks and pills. Many work well but may not be worth the money when you can get the best results from real food.

Here is something that I have been trying for the last few weeks. I bought a mini juicer at Bed Bath and Beyond for less than $50, the Magic Bullet. What I like about it is that it is such a convient way to get fruit and vegetables. You also blend up the whole fruit or veggi so you get all the fiber and good stuff that you don’t get with regular juices. Also, do not be fooled about all the healthy juices. Many people will say that you want to avoid any of the juices that are not fresh. Some even say that juice from concentrate may not be as healthy as we are led to believe. The best way is to eat or drink a variety of fruit and vegetables from all the colors.

Agatsu- “Self victory.” According to the founder, true victory (MASAKATSU) is the victory one achieves over oneself (AGATSU). Thus one of the founder’s “slogans” was MASAKATSU AGATSU — “The true victory of self-mastery.”

I took The Agatsu Level 2 Kettlebell Certification on the 30 and 31st of January from kettlebell pioneer Shawn Mozen. He got certified in kettlebells back in 2003 under Pavel Tsatsouline when very few people even new what a kettlebell was. After getting certified Shawn popularized kettlebells in throughout Canada, where he is from. I met him through another kettlebell instructor, Alex King of Kettlebells USA. He told my about a course Shawn was instructing through Moni Aizik’s Commando Krav Maga called Elite Combat Fitness. This was back in June of 2008.
I trained with Shawn twice that year, first with the combat fitness course and then he was one of Moni’s instructors at the Commando Krav Maga’s Level 1 and 2 self defense course. What I liked about Shawn is that he is a martial artist and a trainer like myself. We both see martial arts and fitness differently than most people(more on this topic on my Ranger Fit Blog).
On the second day of his Level 2 course, Shawn asked us if we knew the meaning of Agatsu, his company’s name. He also said that he thought it strange that his students don’t ask the meaning of Agatsu. Maybe it is because they are all so mentally and physically exhausted from non-stop kettlebell lifting that they can’t think of anything else but getting through the course. I put allot of thought into this. Shawn spent time talking about things like, what is our intent with our own training and how we train our clients.He also talked about will and how it was his will that enabled him to bring kettlebells to Canada. He also spent time on his agatsu, self mastery.
So back to goals and how this relates to Redondo Beach Boot Camp. We are still in a brand new year. Many people have already quit on their new year’s fitness goal. National statistic is that 50% quit in the first month. So if you are still trying you are a success.
Since 2003 to the present each year the fitness industry tries to reel a new batch of people wanting to get in shape. Each year more people fail than succeed. The industry’s mistake is they market to the masses wants not needs and they try to dumb everything down and not tell people the truth. They believe that people will not buy unless you tell them what they want to hear. But the truth really comes back to agatsu, self mastery. My self mastery is going to be different than a 50 year old office worker or a busy mom. But we all must make a commitment to work the same basics, nutrition, cardio, weights, core, flexibility, mental(stress reduction and focus) and spiritual(attitude and outlook on life). Without these we will limmit our success or worse fail miserably. Many people want to omit some of those basic but all of those are inter-related. Self-mastery does not sound appealing but results and success does.

This is based on my own experience with the Master Cleanse and has
proven successful for me, my wife, and others who have tried it. More
info on the Master Cleanse can be found here:
http://www.recipezaar.com/79145 and with a little research on Google.

ONLY USE ORGANIC INGREDIENTS FOR EVERY ASPECT OF THIS CLEANSE!

Days 1-4:
Follow the Master Cleanse protocol. Purified water with lemons, grade
B organic syrup, and cayenne pepper only. No other food. A pinch of celtic sea salt
is also ok.

Day 5:
You can add up to 3 hard boiled eggs to the diet.

Day 6:
You can still do the hard boiled eggs AND add in 1 or 2 cups of RAW nuts.

Day 7:
Hard boiled eggs, salmon, and nuts are now allowed.

Day 8:
Time to switch to the sustainable part of the diet. Your system is
clean now and you should easily realize how little food you really
need to feel great and have tons of energy.

You can now start getting creative with your drink. Eliminate the
Grade B syrup and blend any variety of fruit together each morning and
mix in a gallon container with water. Drink this throughout the day
while eating ONLY PROTEIN. Choose only organic fruits, blend in a few
leaves of Swiss Chard or other heavy green leafy vegetable for the
added nutrition and ALWAYS INCLUDE THE CAYANNE PEPPER (to taste) and
LEMONS (juice from 2-3 is usually enough).

Fruits and vegetables that I have used in various amounts and
combinations include: lemons (of course), peaches, pears, apples,
nectarines, plums, grapes, apricots, watermelon, blue berries
(wild/frozen from Trader Joe’s), strawberries, raspberries, cucumber,
carrots, dates (great for taste), figs, coconut, mint, basil, swiss
chard, kale, celery, mango and pineapple. I’m sure there are others
but this is what comes immediately to mind.

Mandatory disclaimer for any nutrition related advice: Check with your
doctor before trying anything new with your diet. Listen to your body.
Proceed at your own risk.

–
Jae M. Sabol
Holistic Health Professional
Licensed NLP Master Practitioner
CHEK IV, HLC III, CPT: NASM, ISSA, NCEP
CHT, NMT, MT, Reiki III, Matrix II, NLPT

Last post we talked about specific goals and this week we will discuss measurable. If my goal is to lose weight, a measurable goal would be to to lose a pound a week. If my goal was to run a marathon, my measurable goal would be make sure I got my daily milage. If I wanted to go to a kettlebell certification, I would need to complete a certain number of exercises a week.

5 Tips for a Measurable Fat Loss Goal.

1. Keep it Simple

2. Try to lose 1 to 2 pounds a week

3. Have a daily calorie goal.

4. Have a certain number of workouts a week.

5. Shop for fat loss friendly super foods once a week

Everyone is different so what works for you may not work for me. I use the Marine way of getting something accomplished which I call taking the hill, which most likely would only work for someone with a military background. Antoher thing, fitness is very different. I see many successful people have a difficult time achieving their fitness goals.
I will start off by expaining SMART Goals:
S- be Specific
M- Measureable
A- Have an Action plan
R- Have Realistic goals
T Have Timed goals

Lets work with specific for the next week. Really put some thought into what you want to accomplish. Lets think about the most common, I want to loose weight. Problem, too general. Those are the people who will sign up at the local gym and 4 years later look the same as they did when they set their general goal 4 years earlier. Do not waste your time and money.
Be Specific!
See you soon with your specific goal.

Holiday Exercise Tips
1. Do cardio(walk, run, or bike) 5 times a week for 30-60 min.

2. Do some form of resistance training( kettlebells, TRX, dumbbell circiut training).

3. Work your core 5 days a week for 5-10 min.

4. Do some form of flexibility training 3 times a week. No mindless stretching(what we may have learned in high school).

5.Practice diaphram breathing while weight lifting and use good form and posture.

Holiday Nutrition Tips
1. No skipping meals. Eat at least 3 balanced meals. Many people find that eating small meals 5-6, keeps you from being too hungry causing them to cheat and over-eat or make poor food choices. Eat at least every 5 hours.

2. Drink lots of water. No less than eight glasses.

3. Eat protein at each meal. Protein will help you loose fat.

4. Have 5 to 7 serving of fruit or vegetables a day.

5. Carry an apple and a bag of nuts(almonds or pistachios) for a perfect balanced snack so you don’t skip a meal if you have to work through lunch.

So for fat loss, I will make one general tip for how long to workout, 1 hour no more! Your workout should be effecient moving from exercise to exercise always keeping the heart rate up but don’t to hardand be unsafe. Here is your time:
10 min warm up
20 min core and weights
20 min cardio(I will expain the difference between cardio and aerobics in the future)
10 min cool down
This is a very balanced and effective method. Don’t go around the gym and talk you will not lose body fat that way. Nobody wants to lose weight we want to look better so forget about diet and weight loss which never worked.
Focus on quality not quantity. This method works best 5 days a week.

So for general fitness some things are the same but you may need more weight training and less cardio than someone who needs to lose weight.
10 min warm up
20-30 min weights and core
10-20 min cardio
10 min
I firmly believe cardio as we know it is way over rated. If I were wrong everyone who walks or goes to the gym would be in great shape. Everyone can strengthen the heart and lose body fat through weight training. With general fitness the most important things are being strong enough to live a long injury free life.

Joint health is very important because it will produce strong lower backs, stable knees, mobile hips(most people have tight hips and use their lower backs instead of their hips), shoulders that do not click and pop, and necks that are pain free.

Many of the killer extreme workouts that are popular produce short term gains with long term pains and tightness. So your hour should be enjoyable. Learn routines that develope a strong, firm, body, that will not get injured playing with the kids or cleaning up around the house.

I will address a few basics:

1. Workout 5 days a week for optimal fat loss.

2. Many sedentary people (couch potatoes) will need to begin with only 2 days. For many sedentary
people two days a week is recommended.) Consistency and commitment are the most important
for many. Add a day each month.

3. Start with weight lifting and walking.

4. Exercise needs to have these components: weight training, core training, flexibility training,
and cardiovascular training.

5. Have a doctor clear you before you start.

6. Get away from training muscle groups. Train movement patterns–pushing, pulling, lifting, squatting, lunging and planking for the back.

For many people nothing will happen no matter how hard or how often they exercise unless they make a constant effort to change their eating habits. Also, when you work out, you tear your body down so you need at least some good food to recover or “heal” from your workouts.

Here are some questions to ask yourself.

1. Do you eat breakfast?

2. Do you have a serving of good quality protein in the morning?

3. Do you eat too much starchy carbs–white rice, white breads, muffins (which are nutrient deficient),
potatoes, corn and corn products, crackers, and pasta? (Remember fat-free is not calorie-free!)

4.Do you eat food high in trans fats? For example, chips, crackers, baked goods, cakes, cookies, French
fries and all the other fried foods.

5. Do you drink more than one glass of alcohol a day?

6. Do you have 5 to 7 serving of fruits and vegetables a day?

7. Do you drink your calories–soft drinks, diet soda, fruit juices (even the “healthy” ones),
and milk. Drink more water instead or even green tea with little or no sweetener. Many people claim
it to be a “fat burner.”

8. Do you have 3 balanced meals a day? Eat protein at each meal, more vegetables than fruit, and little to
no starchy carbs.

9. Do you read labels?

10. Do you think about whether your meals are healthy or do you just eat what tastes good or eat
because you are bored, lonely, depressed or hungry?

Very few people can change everything at once. Make a commitment and keep applying the right tools for both exercise and nutrition. If you find it hard to make progress, take one step at a time. Just don’t fool yourself by half-stepping everything.