“I really want to get started exercising and getting ‘toned’, how much should I exercise”

My typical response to this is, ‘just enough’ the goal is always to use  ‘just enough’ exercise to produce the RESULT you want to achieve.

So how much is really enough, well I did some math yesterday after an intense fat burning bootcamp az workout , on approximately how much time we spent working and here’s what I came up.

Our 1st circuit of the morning encompassed approximately 25 totals minutes of time, each individual completed approximately 4 total minutes of actual exercise.

Trust me from my perspective most of the campers would’ve gladly stopped after 2 minutes of exercise. They might not have looked like the guy in the picture but at least 1 of them got a little ‘woosy’ and had to take a ‘timeout’.

During our 2nd circuit took approximately 10 totals minutes with an average of 2 minutes of workout for each boot camp member

So aside from our warm-up which most people would call a workout in itself, the my bootcamp members spent a grand total of 6 minutes exercising.

So the answer to the question, “I really want to get started exercising and getting ‘toned’, how much should I exercise” is:

6 minutes and for most people less

How is it possible possible for someone to burn fat serious amounts of fat with just 6 minutes worth of exercise

Simple really most people that come into my bootcamp workout have been either:

A) doing no exercise at all, this actually better than option B

or

B) Wasting hours per week doing a shitty workout like the poor sucker in the cartoon below

No my goals is NOT to make people puke, although it has and does happen. My goal is to help people get kick-ass fat loss results, as safe and as fast as absolutely possible, PERIOD.

Case in point my recent my newest 30lb Mission candidate who has already had to take her belt in a couple notches in just 2 WEEKS!

Losing massive amounts of body fat comes down 2 things, being laser focused on your nutrition and short intense workouts that get a WHOLE LOT done in just a little time.

For the majority of people who want lose fat and get lean, their nutrition plan is skeptical and best and I can guarantee that their workout program sucks.

So if you know someone who is tired of the frustration of fat loss plateaus, wasting ridiculous amounts of time in the gym or exercise class and want to get on the right path to fast fat loss then send them here and I promise that they will get the results that they deserve. Get Your —>30min Fat Loss Workouts Arizona Bootcamp AZ

Troy M Anderson
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More than once I have spent time talking about goals, goal setting, and goal achievement there are tons of
different formulas for goals out there most are just spin-offs

This is what I have done with my simple 4 Rule Formula below take the best parts of all the goal achievement information that I have read and accumulated and compile it into a simple and usable formula

1. One it must make YOU EXCITED to think about accomplishing it

2. During and definitely after completion it needs to make you a
HAPPIER person.

3. You have NEVER accomplished that goal in the past

4. Your Goal(s) need to have a TIMELINE

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As you can see in rule #2 to I address being ‘happier’ you don’t here the talked about often when it comes to goals; I would guess this is because that often times it is simply implied that achieve a goal will make you happier.

However here’s a video from expert Dan Gilbert that my change the way you think about happiness in the quick video below it is a little long but well worth the watch.

Leave a comment below on what you believe leads to happiness.

Troy M Anderson
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Muffin top a few years back was very ‘hot’ fitness term lately it has faded to
some degree

There are quick of few things that help to get rid of muffin top mainly:

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– Dialing in your nutrition by making 90% of your intake from vegetables, lean protein, and high quality fats
– Getting 3-5 days worth of high quality full body strength and conditioning exercise each weeK, remember walking doesn’t count

Some of things that won’t get rid of muffin top are:

– Sitting in the sauna
– Doing crazy body wraps
– Side Bends and Sit-up definitely won’t help eithe

And for sure DON’T do what they are doing in the video below

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Troy M Anderson
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Here’s a quick riddle for you:

How is it possible to have the scale
ready +1lb but when the reality is that you have had a 10lb net
improvement in your body composition.

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This is exactly what happen with one of my more recent
30lb Mission candidates. Prior to doing her in-depth measurement
she was pretty bummed and frustrated; however she had
indicated some things she was noticing about her body
that made me think that the scale just might be lying to
her and sure enough it WAS!

So here a snap shot of what was happening.

The scale was telling her that she was 1lb heavier

Here’s what that calipers and tape measure said
She gained 5 1/2lbs of lean body mass and…
She lost 4 1/2 lbs of fat

Hence the 1lb gain on the scale

So now you can easily see how it is possible for the
scale to drive you absolutely insane and quite possible
away from a fitness and nutrition program that is working
exactly how your want you fitness and nutrition program to
work.

By keeping as much muscle as possible and burning
fat to, this is how you keep your metabolism working
at top speed and away from all that yo-yo diet madness.

So the moral of the story is, if you prone to letting the
scale ‘mess with your head’ STAY AWAY from maybe
weight once a month or every 2wks

But also use a couple other easy to implement test to see
if you are making the progress you think you should be making

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1) is the swim suit test every 2-4wks jump in that swim
suit and shoot some photos, and keep a running time
line to compare your progress. The camera NEVER lies

2) use a soft tape measure and do a waist and/or hip measurement
like 1 once per week. This will give you a good look at if you
are actually losing fat from what is typically the biggest trouble
area. Make sure to do the measurement at the the same time
of day for best comparison data.

Hopefully this info and measure tips will help you stay on track
towards achieving the results that you’ve working so hard towards;
instead of getting frustrated and walking away only to regret it
later.

Troy M Anderson
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Let’s start the food journal , actually let’s call it the dreaded food
journal. Over my years I have been informed by many a client
that they absolutely hate doing the food journal

‘It takes to much time’

‘I don’t know how to do it’

etc…

Ultimately the doing a food journal on periodic basis is critical
especially for those who are just starting out; however from time
to time experienced veterans will need to do a journal also

I think the reason that most people ‘hate’ this so much is that
it ‘exposes’ them and their nutritional flaws.

What we need to understand is that food journal are analysis
tool meant to help you get better; not something meant judge
and degrade because you had slip.

So here’s a quick and easy way to turn a painful experience
into a productive one.

As accurately as possible journal you nutritional intake for a
7 day period, be brutally, honest here, no ‘cooking the books’

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At the end of 7 days go thru your journal and pick out the
5 most undesirable.

(we are going to stay away from ‘good’
and ‘bad’ labeling here because when we do that guilt is a
strong possibility and we don’t need guilt associated with
nutrition)

Once you have you have your list of 5 items, label them in priority
order from least desirable down.

Next take the ‘Top 2′ least desirable nutrition items and
make a conscience decision to change those 2 to more
desirable choices.

Here’s an Least Desirable example

1. Egg McMuffin Sandwich
2. Reese Peanut Butter Cup

Here’s what you might replace them with

1. 2 scrambled eggs, salsa and 2 strips of bacon (home cooked)
2. 4-8 pieces of high quality dark chocolate 70% or higher

Just by making that simple swap the quality of your food consumption
increased dramatically. You can continue to journal and make these
‘upgrade swaps’ after a few rounds I would bet that you’ll have a pretty
clean food journal that you’d be proud to show anyone.

Troy M Anderson
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I will be sitting down to do a re-assessment with these mission members during the next week or so

and it is time to sit down and make some adjustments to their fat loss nutrition. 

Here are the things I will be looking at in regards to accelerating their 30lb Missions:

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1.  It’s summer in Arizona so it is HOTTTTTTTTTTTTT, so I am going to recommend that they starting adding at least 1 pinch of celtic sea salt to their water especially in their AM workout this going to help them keep that mineral levels stable and dehydration away

2  That they increase their fish oil consumption I have found that most people only consume the amount on the bottle 2-3 capsules (from all the nutrition experts I trust say you should consume 10-30 grams/capsules of fish oil per day.

3.  Up the protein most people are not getting that 1 gram per pound bodyweight, I am sure that my 30lb Mission Club is not getting this amount of protein in either

4.  Up their vegetable consumption regardless of how many times people hear, the best most do is maybe a big salad at lunch and some sort of psuedo vegetable like corn or a baked potato for dinner.  When we should really be shooting for consuming brussels sprouts, kale, beets, squash.  The real trick here is doing something with it that you will enjoy the flavor.  Check out the simple veggie treat below

Thanks to my client Mary Smith from Mercie J Autocare for ‘donating the baby yellow squash

Cream, Sweet, and Savory Baby Squash Appetizer

Baby yellow squash

Cream Cheese

Caramelized Balsamic Onions

– Scoop out a little of the squash so the cream cheese has a place to sit

– Paste in some cream cheese

– Add a couple onions

– Enjoy

Simple, Flavorful, and Fast

5.  Meals out – I find that most people just mentally go ‘crazy’ when they go out to eat, ‘treating’ themselves to the ‘finer’ things.  Even something simple like a salad from Chipotle can have 900 calories, while they might be calories from a fairly decent source that amount of calories taken in several times throughout the week can really damage all the hard work you do during the rest of the week.

6.  Sleep – It might be tough to get it in especially during summer months with the longer days and lots of fun things to do, but regardless sleep is critical 7-8hrs minimum beyond that I have seen awesome fat loss results from people who push the limit towards 10hrs.  Sleep isn’t just critical to fat loss but even more importantly it is critical for well being and fat loss.  And if you are trying to run on 5 or 6 hrs and still attempting to lose fat you will likely be spinning your wheels

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Wrap-up of What We Know:

If your goals is fat loss remember you can NEVER can out work crap nutrition, so dial in a get serious about your sleep, nutrition, and workouts get some great results, stabilize and go after it again.

Fat loss needs to be sustainable with mostly REAL  food, we should really only need to make some tweaks to our composition, rarely should we need to use  restriction

The above 6 points will be some of the things I will be reviewing with my 30lb Mission members to help that move forward at an accelerated pace and achieve their 30lb mission fast.

Whether your mission is 10 or 30lbs you are going to need to be lasered in your nutrition at some point in time, ‘I eat pretty healthy’ isn’t good enough and ‘I eat damn good becomes the new standard’  that will get you to the new you.

Troy M Anderson
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Today I have an interview for you that I am positive
at least a few of you will be interested in.

The HCG Diet

Right now, the HCG Diet is the hottest thing going in
weight loss; so hot in fact it seems that every Tom,
Dick, and Harry is offering the service.

Heck if you keep an eye out around you neighborhood
there just might be someone doing it out of their garage.

I just heard a story last week of some people using
the ‘protocol’ from their friends, yet doing it on the cheap
and ordering there ‘product’

a) this is illegal
b) it damn dangerous — who orders drugs illegally and then takes their friend’s
recommendation on how to use them.

Stupid in my book.

So today I thought I would share a little with you about
the HCG Diet in the form of an interview I did with a naturopathic
Dr who uses HCG Diet as part of his practice.

Today’s interview is with Brendan McCarthy, I
crossed path with Brendan probably 4-5 yrs
ago right when he was just starting his practice
and recently I stumbled back across him
via that wonderful piece of most of our lives
called Facebook

In my re-aquaintance I found out that part of his
practice is the HCG Diet so I decided to reach
out to him and see if he would share the inside
scoop about it.

Instead of google searches and listening to friends
I figured you would like to hear from someone who
has help almost 5,000 people lose weight with the
HCG Protocol

He his practic is in Tempe, AZ

His Website are here:

Protea Facebook Page

Protea Primary Website

In the interview we cover:

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– The origins of the HCG diet how long it’s been around and how it was discovered

– Whether or not it is safe and any adverse side effects that might be associated with the HCG Program; and why you should avoid at all cost NON-Dr facilitated programs

– What type of nutrition program someone will follow while on the HCG Diet and how very important it is to stick this plan

– What type of exercise someone should do while following this fat loss program

– How the HCG diet saves your metabolism, and keeps you from having a huge rebound after it is over

– And much more including why some athletes are dangerously using it

Hopefully you will find this as enjoyable and educational of a way to recieve your updates in the fields of training nutrition and lifestyle.

To Download the Entire HCG Interview and Listen Later Go Here

Troy M Anderson
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With all the doom and gloom out there in the world today

– Housing market still in the dumps

– The oil spill in the gulf

– 2 Wars on Terrorism

– Unemployment being 10% or more

Many people have a lot of ammunition to look towards to when it comes to being able
to say “My life sucks and there is nothing I can do about”

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Well that’s what we’re going to try and stop for you right now

or

At a minimum give you a moment of mental relief and a chance
to smile

Beyond all those stressors which we can somewhat minimize
by shutting off the TV, which is good for helping your weight
loss progress too.

Are the one’s in our lives you finances, spouse, children, your
boss being a dick, all of it adds up.

And if you don’t find a way to manage it, block it out, and move
beyond it.

‘IT’

Will paralyze your transformation progress you have to give
yourself a bit breathing room to start to move forward, and
make the progress you are capable of; and that’s what you
are going to do RIGHT NOW when you watch this :49 Video

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Troy M Anderson
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Just having a little fun there, I know that if you read this blog you
know  better than that.

But seriously most people start eating better and working out because
they want a result, 9 times out of 10 that result is burn off some
bodyfat.

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Well thats when the trouble sometimes starts, you start working out
you are sore as hell, you are still trying to figure out whether a tomato
is a fruit or vegetable, and it happens you step on the scale and
it hasn’t budged a damn inch, or even worst it has gone up.

Talk about letting the ‘air out of your balloon’, ruining your momentum,
being de-motivating, and every other word you can think about that
applies to keep you amped up and moving forward.

Now all that is left is that sinking feeling and maybe a bit
of anger.

Well here’s a simple fix that you can use where you’ll
never have to step on the scale again

This is the exact tip that I had my 30lb Mission Candidates
do last weekend and it is super powerful.

 I call it the Swim Suit Test:

You’ll Need:
– To put your swim suit on
– A Digital Camera
– A Calendar
– (optional) Someone to run the camera

Step 1 – Set up your ‘photo shoot’ — shoot front — profile — back angles
Step 2 – Mark your calendar 2 weeks from 1st photo shoot for your ‘re-take’
 

Step 3 –Get your butt to work on ‘locked in’ nutrition and some fat burning workouts hopefully at my bootcamp or one the fitness classes.

Step 4 –(optional) Create a digital or hard copy timeline this way you can stay in perspective on where you coming from. You can do this by pasting your photos into PowerPoint or even taking your memory card down to a Target or the like and getting them printed out.

I am sure that you might be thinking,‘man that’s way too embarrassing, I am not going to do that’.

Well that my friend is the sneaky little accountability part you see the camera NEVER lies, it will give you a 100% clear picture of where you are REALLY at.

Also some of you maybe worried what if ’someone sees’ these photos; sure it could be a little embarrassing but think about this what if you were one of the Biggest Loser Candidates who has to tip in on the scale in front of millions of people each week.

In all reality it is even better if someone has has access to your photos it will only add to your accountability to make kick ass progress for the next 2 weeks.

I am not saying that you need to post them to your Facebook profile, but if you did that would surely crank up the ‘accountability index’ several hundred notches.

You see whether it is 1 or 1 million being slightly exposed works, you don’t see any of the Biggest Loser Candidates ‘having a weak moment’ while they are accountable to the audience of several million people.

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You might not have the option to be at the plush ranch like them but you can use the same accountability tactic to help accelerate you fat loss results.

End this may be a little embarrassing but ultimately it is about giving yourself a tool to re-create a better you; and really these photos aren’t going to anything crazier that the ones floating around from
your senior spring break in Cabo.

So go ahead schedule your photo shoot; and we’ll make sure to keep those Cabo picts ‘buried’ for a long time.

Troy M Anderson
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And you may think that it is a bit over simplistic
but at the foundation the 2 items that they  talk about
in the video are still fat loss important

There is definitely a serious side to it because I have more than
once sat down with more than one client
and had a very similar scenario play out.

Yet for some reason a lot of people, 97% want to come up with
a ‘work around’ instead of just facing head on the the facts of
what ‘Must be Done’ truly there is no other way around it.

Let’s just take a look how badly the ‘work around’ sucks

The only real way to create your fat loss solution is to
take on the problem head on.

Sure you may have some hiccups, failures, setbacks but
you will learn, re-adjust and eventually you will conquer it.

And you will be REWARD for NOT taking fruitless half
measures.

The one adjustment I would make to the video is instead just ‘Eat Less’ I would tweak
to say ‘Eat Less Crap!’

So if you or someone you know is acting like the lady in
the video. We would love to give them a some help
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Bonus Bootcamp AZ Fat Loss Tip

Instead of having your regular craving food allow yourself to eat as many fruits and vegetables as possible and you will be well on your way.

This will work because:

A) You will still get all the carbs that your body needs, and you won’t end up going a Krispy Kreme Rampage

B) The ability to feel trapped or restricted be less since you can eat as much as you want from those 2 delicious food sectors

C) You won’t want  to eat anymore, try eating 4 apples, a head of broccoli, a cup of blueberries in one day and see if your stomach will want to put any ‘crap’ in, I doubt it.

Troy M Anderson
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