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Today I have something special to share with you. I am revealing my most powerful fat burning hacks that I know work individually and work even better when combined in a strategic strategy. These hacks are all natural and easy to implement, and time saving. The big money interest do not want you to know these hacks because they need your business in the pharmaceutical and fake food industries. Your sickness is their profit. The information I am sharing with you today is all natural unprofitable to market. All the profit here is in the value you see in an improved quality of life and physique. I will show you exactly how you can transform your body and health in as little as 4-weeks. The unique thing about these hacks is that you don’t have to count calories, spend hours at the gym or be hungry and tired at any point. I know because I’ve done it myself and had several clients that decided to give it a try and quickly experienced positive changes in their bodies that they had been working for in vain for many years. Please pay close attention, because if you do this right you will be able to safely lose around three pounds a week on average and avoid developing saggy skin in the process. I challenge you to give it a try! Please contact me if you do so I can help you maximize your results.
2. Hot peppers are hack number two. A recent medical study concluded that consuming spicy hot peppers increases the number of calories burned at rest and exhibited fat burning qualities. The compound found in hot peppers used in this study is called dihydrocapsiate (DCT). The test subjects were given a small amount of DCT each day during this test and the results indicated that it caused the body to burn up to an extra 200 calories a day. That doesn’t seem like a lot but we must remember that only one of many active components of hot peppers were tested at very small amounts. We do not know how much more effective DCT could be if taken in the form of a hot pepper complete with all its accompanying elements and in greater amount. More studies need to be done to uncover the true fat burning potential of hot peppers; but we already know enough to know it is effective and safe.
3. Coconut oil is hack number three. Coconut oil is high in Medium Chain Triglycerides, which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism. Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity. Most fats contain predominantly long-chain fatty acids, coconut oil consists almost entirely of medium chain fatty acids. This type is much easier for the body to use for energy and is less likely to be stored.
Studies also support the idea that coconut oil has thermogenic properties and serves to suppress appetite. In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day which supports the thermogenic argument. In another study of 6 healthy men, eating a high amount of MCTs caused them to automatically eat 256 fewer calories per day.
Use this hack effectively by adding coconut oil to your coffee using the bullet proof method I will discuss further later in the blog, or by doing oil pulling. Oil pulling is basically placing a small amount of coconut oil in your mouth and swishing it around for about 20 minutes before spitting it out. This practice does wonders for the health of your mouth, teeth and even dry skin. I relate it to putting on lotion from the inside out. Combine this with the water hack for naturally beautiful skin ladies.
4. Hack number four is Bone Broth. The weight loss community is the process of rediscovering the health benefits of bone broth, a delicious health remedy that has been around for centuries. In its simplest terms, bone broth is a liquid food preparation where bones are boiled in water for anywhere from two to forty-eight hours. Onions, garlic, and other herbs are often added for flavor.
Bone Broth is rich in minerals, glycine and collagen. An important benefit of collagen is its ability to fight cellulite. Cellulite is defined as fat beneath the skin. While many people believe, cellulite is bad, that may not be the actual problem. Cellulite comes from a lack of connective tissue, which decreases the skin’s ability to support itself. (Therefore cellulite can be seen in people who are thin or overweight.) Bone broth can increase the amount of collagen in the body, which increases connective tissue. This in turn will help the skin appear smooth and supple. Thus, many believe this helps facilitate the reduction of wrinkles, stretch-marks and cellulite.
The Bone Broth weight loss hack is my secret formula to losing weight in a way that does not result in loose skin, wrinkles, frailness or looking like you aged 10 years during you 90-day weight loss plan. We all know people who lost a lot of weight in a short time span and don’t necessarily look better for it. Using this hack will help you lose weight and look younger when you’re done. I will provide the full plan at the end of this blog along with a bone broth recipe.
6. Eat only real food, don’t rush, and make getting good sleep a priority is hack number six. This is a simple hack that has only recently been forgotten by a world that values busyness over effectiveness, and convenience over quality. It there any wonder why so many of us are overweight and sick? You will see great benefits to your health and lose excess weight much more easily if you take the time to shop for real food, prepare meals at home and get quality sleep. Real food is basically the one ingredient foods. The list of ingredients in an apple is not needed because the name is the ingredient. Focus on buying foods like that and if any of them become an ingredient, let it be because you chopped it up and made it into one. Try to get your sleep during the dark hours and if you don’t wake up feeling rested, you didn’t get enough. Few things are more powerful at throwing our hormones out of whack than not getting enough sleep. When the body is always in a heightened state of stress it releases hormones that cause it to go into survival mode. Survival mode means fat storage mode. The body best releases fat stores when it feels safe and well nourished. Controlling stress is a key part of effective weight loss and getting regular quality sleep is one of the most powerful actions you can take to effect that.
7. The Burst Training exercise method Hack. It is finally time to talk exercise my friends. We all know that proper exercise is important and especially important if we want to lose excess fat in a healthy way. The common reasons why people don’t exercise include not having enough time, unwillingness to go to a gym, and not having the motivation to push yourself in a gym for hours a day. Many people stop working out because they are not seeing enough positive results to justify the hard work they are putting in. If you can relate to any of these reasons, I have some good news for you. Recent studies indicate that you don’t need a gym membership, expensive equipment of hours a day to exercise to get the best possible results. High Intensity Interval Training (HIIT) or what I will call “Burst Training” has been the topic of numerous recent studies considering it’s potential to burn fat compared to traditional forms of exercise. The consensus is that Bust Training is the fastest way to burn fat in the shortest amount of time compared to all other know methods of exercise. The studies further show that short bouts of Burst Training can result in 5 x more fat loss than longer bouts of traditional steady state cardio.
Burst training is the ultimate exercise hack for people who want to lose fat. It involves short bouts of 100% intensity activity followed by a very low intensity activity for around the same amount of time, then repeat. An example would be doing five or ten laps around a 400m track broken down into a 100m sprint followed by a 100m walk and repeat. This workout would include a total of five 100m sprints. The number of calories you will burn for 24hrs after this 15min workout will be significantly more than you would if you jogged for an hour instead. The best part of this type of workout is that you can build muscle and burn fat at the same time resulting in a much better looking and functioning body. My personal training clients love this type of training and I have even added my own twist to it in order the maximize the effectiveness of burst training to rapidly transform the body for the better.
Putting these 7 weight loss hacks together in a synergistic way results in the ultimate healthy fat loss program that not only help you easily drop pounds of excess fat while looking and feeling good along the way. I you are will to take the challenge to follow this plan for 30 day’s please let me know! I would love to support you and I am confident you will be amazed at how you look and feel after doing this. This is a lifestyle you will not want to come off after you get a taste. Contact me and I will help you.
Chicken Broth Recipe
2 Cups Coffee Recipe
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Rotator cuff injuries are a common reason why many people stop lifting or are extremely limited in what they can do related to working out their upper body. I’ve found through experience that a torn rotator cuff can be a problem that lingers and becomes more and more degenerative and stiff as time goes on. I’ve also learned that you can recover and regain much of the lost function if you understand how to train for regeneration once basic medical rehabilitation has run its course. I tore my right rotator cuff in the late 90’s playing college football. I knew it was injured but didn't find out it was a torn rotator cuff until 10 years later, after it became a frozen shoulder riddled with old scar tissue and arthritis. It progressively got worst, to the point where I couldn’t throw a football or shoot a basketball without pain let alone doing a bench or shoulder press. I went to physical therapy for it and they were very helpful in facilitating an increased range of motion over a couple months of treatment. A combination of stretching and message therapy were used to assist in getting my shoulder back to a state of functionality. During this time, I was also listening to a chiropractor who was teaching a series on exercises used to regenerate the shoulder cuff. I took many of the principles taught during that series to the gym with me as I set out to rebuild my strength and functionality in that shoulder. I developed a workout program for myself that incorporated these principles and I found it very effective. After about six weeks I could do bench press again and through a football like I did before the rotator cuff injury over 20 years ago. I had not done bench press in years. It wasn’t long before I was benching more than I did as a college football player. Now I am a believer. The rotator cuff can be regenerated and you can train the pain and discomfort away if you just understand the physiology of the rotator cuff.
The rotator cuff muscles include the supraspinatus, the infraspinatus, the subscapularis and the teres minor, all of which are innervated by the subscapular and axillary nerves. The tendons of the rotator cuff combine to form one large band that is a 5 layer-structure. Most of the tears that occur to the cuff are the result of chronic, ongoing degeneration that results from the coracoacromial arch. Others like mine was the result of a traumatic acute injury. Pain is going to be the most commonly noticed symptom of a rotator cuff injury and is usually located anterolaterally and superiorly. It will be aggravated during activities in which the arm moves into an overhead position or is in a flexed position directly in front of you. You may also notice weakness and stiffness. The most common medical treatments include surgery or at least local steroid injections. I took the physical therapy route and believe it is a viable one due to the results I experienced.
The body has a network of extremely small blood vessels called capillaries. Their primary function deals with the exchange of oxygen, hormones, amino acids, glucose and lipids among other things. The exchange of certain nutrients at the capillary level is sometimes referred to as nutrient transfer. This blood flow through the capillaries remains relatively constant under resting conditions, but as soon as a muscle starts contracting, the blood flow is increased. It's with these extremely small capillaries that the muscles are supplied with all the nutrients they need for recovery.
Your capillary-to-muscle-fiber ratio is expressed as the term capillary density. Obviously, the more capillaries you have within the muscular system, the better the nutrient transfer. Unfortunately, increased fiber area (hypertrophy) through heavy resistance training leads to a decrease in capillary density. This could be one of the reasons why weightlifters with a large amount of muscle mass take longer to recover than their less massive peers.
Based on the above information, it's clear increased blood flow within the muscle will increase nutrient transfer, thus aiding recovery. We also learned that heavy resistance training decreases capillary density by increasing the fiber area without a subsequent increase in capillaries. So, the obvious question is if there's a way to increase capillary density? The answer is yes, and It's called endurance training!
Let’s think about what we can conclude taking all this new knowledge into account. We understand that we can use endurance training to increase blood flow, and understand that we need to encourage the opposite of internal rotation in the gym to avoid impingement. Let’s look at my three top exercises that I found helped me facilitated the most healing in my shoulder by pumping a massive amount of blood through the normally restricted rotator cuff muscles.
1. Alternate dumbbell reverse grip front raises: Doing this exercise with enough weight to pull your shoulders down enough to create some space in the joint but light enough to allow you to do at least 20 reps 15 reps without losing form. Keeping the hands palms forward opens the shoulder where it would be impinged with a palms down traditional approach. It is even better than when the palms are facing each other with a hammer curl grip. As you start to fatigue around the 12th rep of the exercise the blood flow reaches its peak around the anterior deltoids region. Not only will you feel a massive shoulder pump after a couple set, but that pain normally resident in that region is feeling better. High reps with palms in supination are the key to creating an opportunity for heal
2. Reverse grip bench press: This is the first form of bench press I could do while recovering from my torn rotator cuff induced frozen shoulder. I credit this exercise for preparing my return to regular bench press and making way for me to push 405 pounds for the first time in my life. I could take some of the pressure off my shoulders and use more chest and triceps in the movement thanks to the reverse grip. The stronger the muscles are that surround my rotator cuff, the less of a load my shoulder must carry. This is an awkward feeling grip at first, so I highly suggest you have a good spotter with in the beginning stages of a program that includes reverse grip bench. You could also start off on the smith machine to be safe. That is where I started off before graduating to the free barbell.
3. Face Pulls: This is a great exercise to do at the beginning of you upper body workout. Many people who suffer from shoulder pain associated with a rotator cuff injury also suffer from a postural deviation called pronated shoulders; also known as rounded shoulders. This situation is caused by tight muscles in the front of the shoulder pulling the joint forward. As the joint is pulled forward the rear deltoids and other back muscles are stretched beyond their normal length. Just like a stretched out rubber band it causes those back muscles to become weak and further compound the problem. Exercises like face pull work to activate the rear deltoid’s and surrounding back muscles while simultaneously stretching the muscles of the anterior deltoids and chest. This helps to restore balance to the joint and facilitates increased blood flow into the injured area. Correcting the posture is critical to restoring function to a shoulder recovering from a rotator cuff injury
There are many other exercises I’ve incorporated into my program that follows along these same logical lines and played a role in the recovery of function and mobility in my right shoulder. The positive part of going through the ordeal of my frozen shoulder is that I developed an understanding of how to reverse the biomechanical limitations induced by the condition. I hope this blog sheds some light on how I overcame my rotator cuff issues and can help you or anyone you may know dealing with similar issues. Rotator cuff injuries are so common now days that I would be surprised if you didn’t have at least one friend or acquaintance dealing with it as we speak. As a token of appreciate for taking the time to read my blog until the end, I designed a four-week rotator cuff recovery program just for you. I try to add value to the fitness community once or twice a week with an informative post on topics of value that I have personal and professional direct experience with.
Below is a YouTube video of me shortly after completing my rotator cuff shoulder regeneration program. I could not do regular bench press before for years, but after doing these exercises along with lost of stretching and professional message atJax Thai Yoga Message, I was able to do 22 reps of 225 at the end of my workout. I was feeling NFL combine ready!
I have come to realize that there is something wrong with the industry that I have such a passion for. Quality personal training has become far too expensive for the average working class American. I am a personal trainer whose clients consist of professional athletes, soccer moms, children, wounded warriors, and even older adults. My clients typically pay around one hundred dollars a session. It is very important to me that my clients achieve the results they are after based on the goal we set during our initial consultation. Frequency of training is critical to the success of any exercise program. My clients need at least three sessions a week to elicit the body composition change they desire over a twelve-week period and even more time to solidify their new lifestyle patterns to avoid regression back to the previous normal. Many of the clients that can pursue such a program are relatively wealthy and have enough time flexibility to ensure program adherence. The problem is for those that are regular working class people who desire the same type of help with their fitness goals. Some people can find less expensive training, but in most cases, it is either with a gym owner or a new trainer that will quickly realize that they are not able to make a living providing training at that price. I have been approached by many good people for training that I have not been able to help due to schedule conflicts or their inability to financial support this type of program throughout it’s necessary duration. I think there is a real problem when an industry becomes inaccessible to most the population it is here to serve. My goal is to find a way to change that in a way that allows trainers like myself to help any working-class American that desires a change while also not compromising the trainer’s ability to make a reasonable living.
First off, I need to point out that I think good personal training is well worth the price. As expensive as personal training may seem; the value a client gets from quality training far outweighs the price in the end. What value would you put of quality of life, increased confidence, and the feeling of accomplishing a difficult goal with a professional guiding, motivating and educating along the way? I didn’t even mention the development of new health habits and decreasing the risk of developing a chronic disease. I think that is worth more than a shopping spree or a few new toys. Getting fit will allow you to enjoy those other nice things much better and for much longer than you could being less fit. Certified personal trainers are taught to understand how to safely navigate a client through the scientific process of causing the body to adapt desired changes and developing habits that support an ability to maintain those changes and even shoot for new goals. Designing effective client specific programs and educating the client along the way about the significance of every activity towards their goal are hallmarks of a good trainer. Even trainers use trainers because there is nothing like having someone supporting you that understands your body and helps to hold you accountable as you push through tough spots. In a world where people are becoming more and more isolated it’s hard to pin down the value of this type of positive support accompanied with scientific know how. That’s assuming you have a good trainer of course. The value is clear for those that can afford it. Although the value is there, this type of support is nonetheless too expensive for many hard-working Americans. Let’s look a little deeper into why this is the case.
I think we can all agree that expansive technological advancements over the past fifty years played a huge role in shaping the society we live in today. The ability to automate many processes that once required massive manual labor resulted in a world where everyday people can afford to own high tech computers, entertainment systems, and vehicles that were considered luxury items for the rich and famous in the recent past. Most of us are unaware of the true reality of inflation now days because businesses are constantly finding ways to lower cost through the implementation of more efficient technology and automation processes. This keeps prices relatively low in the face of inflation, but can be abused for the sake of increasing profit margin which often leads to lower quality products for us. Greed leads to a compromised product quality; however, the effective application of technology is capable of lowering cost with minimal effect on quality if the company truly values its customers.
The personal training industry seems to have missed the technology boat for the most part in my observation. Therefore, inflation is clearly seen in the price trainers must charge clients for personal training to be a viable career. The cost of human labor cannot be hidden. The more time and effort a person puts into a task, the more compensation that is required to make up for the time and energy lost. Therefore, companies outsource labor or use people that have no other choices for employment due to unfortunate life struggles. We’ve come to a point where companies are unable to pay fair wages for labor while simultaneously keeping their prices affordable and competitive. Most trainer like myself gravitate to this career because we are passionate about health, fitness, and helping people. Quality trainers are also quality people that have options in life and will usually move on from the career before allowing their families to live in poverty. Consequently, quality trainers must charge the true cost of labor to do what they love. This is also why the turnover rate is so high in personal trainers and many time the quality is low because the trainers must spend more time focused on producing income and less time perfecting their craft and designing quality programs.
Trainers can avoid these problems if they just focus on high end clientele with plenty of time and money on their hands. That works out well for both parties involved; however, where does that leave the working-class citizen that makes up the backbone of this great country? I think they deserve access to quality personal training and I think this is where modern technology can be employed to create systems that allow everyday people the opportunity to get low cost quality personal training. It’s time that personal training steps into the technological age and connect good trainers with people who need their services but don’t have an extra $1,200 a month to invest in their health. I’ve come up with a system that allows me to extend my services to clients at a fraction of the cost I must charge for traditional sessions with very little compromise in individual attention and no compromise in the quality of programming compared with traditional clients.
I am now offering online training with the use of technology that allows me to maintain constant communication, progress tracking, and program control with clients anywhere in the country. I customize their programs based on their needs and goal, which they can access when they log into an app on their phone. I can see when a workout is completed and adjust based on feedback. My clients have access to instructional videos linked to every exercise on their program and the app will keep time during interval training during the cardio portions of their workout. The client also has the freedom to pick their workout time and place while maintaining the flexibility to make last minute changes if needed. We also track before and after photos and measurement based on their goals and schedule skype conversations when needed. Yes; the client does miss out on the comfort of having their trainer physically there during each workout encouraging them in person and cueing their form. I agree that this is the downside of online training, but I don’t think it is enough of a downside to offset the fact that their cost per session in now around $10 a session as opposed to the $100 a session paid by in-person clients. Adequate technological systems make this a win for all parties involved in my opinion. This allows me to work with many more clients than normally would be able to and removes the high price barrier that previously separated me from most deserving working class clients. In-person training is still the best option the optimum personal training experience, but thanks to technology we have a viable solution to the problem of expensive personal training for the everyday person. It takes a lot of work to create an effective system from the tools that exist, but it is a worthy investment to expand the reach of your personal training business beyond the select few. This is my opinion based on my observations, and the actions I’ve taken to present a solution. Please don’t hesitate to comment with your opinion or contact me with any questions. I am here to serve. You can find me at CoachCola.com. Until the next blog post; this is Coach Cola signing out.
I am a certified personal trainer and health coach in Jacksonville Florida that has a passion for helping people reach their fitness goals and providing affordable online training options.