weight loss tips

What It Takes To Get Insane Results

By | Behavior Change, bootcamps, Transformations, Uncategorized

Girls after a sweaty workout

You are in for a treat today.  I was able to pull a couple of Fit Fun Bootcampers off to the side after a workout and have them share with you the attributes of success.  Learning from those who have been successful is one of the quickest ways to getting to where you want to be.  So whether you are looking to lose 100 lbs or gain 10 lbs, this advice is priceless.


Here is some of their advice:

Crystal: Be consistent with your eating, drinking, and exercise.  Surround yourself with positive people.  Share with what you have learned with others.  Click here to check out Crystal’s awesome blog and incredible insights.

Crystal Before

Brandi: Journaling what you are eating, surround yourself with positive people.  Keep water intake high.

Brandi Before

Jennifer: Community of positive people who will push you.  Do today’s work, focus on today.  Get rid of the diet food (lean cuisines), cut out process foods.

Jennifer Before

Vanessa: Strong social support at home with husband.  Consistency, when you mess up, get right back on the wagon.  Structure, plan everything and record your numbers.

Vanessa Before

Elizabeth: Be kind to yourself, and focus on being healthy, don’t be hard on yourself.  Eat more protein.  Be a role model for your kids.

If you are looking for a home fat loss program that is similar to the program that these women are doing, I highly recommend checking out my Ultimate Body Transformation Program that includes all my DVDs, 3 eating plans, tons of audios, and phone coaching.  Click here to learn more.

Question of the day:  What attributes do you find to be successful?

How To Burn Fat 10X Faster Then Tradional Cardio: Part 2

By | Blog, Cardio Workouts, Uncategorized
There were so many questions and requests from the first article and video that I felt it necessary to do another post on the topic of burst training. In particular, some were wanting the workout on the video, in writing, as well as some more beginner types of workouts.
I don’t want people to get stuck on numbers so much as intensity… there are no right or wrong ways to do these. Here are some general guidelines. Starting out a 3:1 rest to work ratio is appropriate. As you get more fit, lower it to 1:1 work to rest ratio. It doesn’t matter what mode of exercise you use… you could lay on your back on the ground and kick and punch, like a kid having a temper tantrum. It doesn’t matter, as long as at the end of the given work interval, you are COMPLETELY exhausted. If you could have continued another 30 seconds at a given intensity, it was too easy.
Here is the approximate workout Abby did. It is quite advanced, but a great challenge for those in good shape!
1. 3-5 min warmup
2. 30 sec at 8 mph @ 10% incline
3. 30 sec rest
4. Continue that 30 on 30 off at that speed for 10 minutes.
5. 15 sec on at 12 mph @ 10% incline
6. 45 sec break
7. Repeat for 8 minutes
8. Cool down for 5 minutes
9. Stretch after
10. Pat yourself on the back for finishing an extremely intense workout
The next three burst training programs I found on www.menshealth.com. I like how it shows some variations that you can try.
Interval Variation I: Standard

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)

3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 – 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 – 5 minutes cooldown

Interval Variation III: Sports Conditioning

Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 – 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)

5. 3 – 5 minutes cooldown

In conclusion, beginners should rest for longer periods of time but still work at a high intensity. Intensity is all relative to the individual, so go more based off of heart rate max and perceived exertion, then specific speeds and inclines on a treadmill.

I would love to hear your feedback and questions about burst training. Try these workouts out and let me know how they go!