Top Five Fat Loss Myths

Weight Loss No Comments »

At the end of September I’m going to LA for a few fat loss seminars.

One of the speakers I’m most excited to see is Chad Waterbury:

Chad is a neurophysiologist, so everything he says is backs by MOUNTAINS of research and I’ve always found it spot on.

Today’s blog is a guest post by Chad about the biggest mistakes he sees people making with their fat loss plans.

Without further ado, here’s Chad….

Fat Loss Myth #1: Low intensity cardio is great for burning fat and boosting endurance.

Jogging for an hour is a complete waste of time. So is any form of cardio that forces you to do the same repetitive movement over and over. When your muscles have to continuously contract for 30, 45, or 60 minutes, that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it eats up your muscle instead. This immediately kills your metabolism and it robs your body of strength and athleticism.

The key to quickly getting ripped is by doing exercises that stimulate your metabolism all day long. Research by Tremblay shows that high intensity cardio is significantly more effective than low intensity cardio because it forces your body to keep burning fat and calories after you stop training. And research by Tabata proves that just a few minutes of intense cardio will boost your anaerobic and aerobic conditioning.

Solution: Do short, quick circuits of body weight exercises such as split jacks, jumping jacks, and burpees.

Fat Loss Myth #2: You should lift for high reps to failure to burn fat.

It’s easy to think that lifting weights for a ton of reps is making your body burn fat, but it’s not, and research tells us why. You see, the key to really cranking up your metabolism hinges on recruiting as many muscle fibers as possible with each set by following the law of Henneman’s size principle. When you do high rep training you’re only working the smallest, weakest muscle fibers that have little to no impact on boosting your metabolism. You must target all your muscle fibers when you lift weights or you’ll never get results.

Solution: Do full body circuits that consist of an upper body pull, an upper body push, and a squat or lunge because they’ll stimulate all your muscle fibers. Also, keep the rest periods short and accelerate all lifts.

Fat Loss Myth #3: You don’t need to get stronger to get leaner.

The stronger you are, the more muscle fibers you can recruit. Stimulating all your muscle fibers with each set catapults the metabolic cost of your workouts. Metabolic cost is a measure exercise scientists use to determine how many calories you’re burning through exercise. The higher the metabolic cost, the better.

Furthermore, recent research by McBride et al proves that getting stronger makes you run faster. And the faster you can move, the more fat you’ll burn through exercise. That’s because research by Mazetti et al shows that people who lift fastest burn the most calories.

Solution: Lift weights that don’t allow more than 12 reps per set. For body weight exercise circuits, move as quickly as possible to stimulate your metabolism.

Myth #4: Just eat less and you’ll lose weight.

Your metabolism is primarily stimulated by nutrients, not just calories. When you drastically cut calories it brings your metabolism to a screeching halt because your body is not getting the essential nutrients it needs: amino acids, vitamins, minerals, omega-3s, etc. If you just eat less, the only thing you’ll lose is muscle, and this destroys your metabolism so you end up fatter than you were before. Sound familiar?

Solution: Replace low-quality foods such as bread, pasta, and rice with nutrient-dense foods such as berries, green vegetables, and fish. Be sure the berries and vegetables are organic (preferably from a farmer’s market) and only eat wild fish, not farm-raised, since they all contain the most nutrients.

Myth #5: You must workout every day to see results.

Training every day doesn’t allow your body the time it needs to recover, so you get overtrained very quickly. You know what happens when you’re overtrained? Fat-storing hormones flood your system! Now you know why the people you see in the gym every day aren’t getting results. Plus, being overtrained zaps your motivation and makes you more susceptible to illness and injury.

Solution: Train no more than four days per week. If four workouts per week doesn’t change your body fast, your program stinks!

You can get Chad’s whole body transformation system here: Body Of Fire

5 Confidential Core Exercises

Exercise No Comments »

Everyone knows core exercises like the basic crunch and sit-up.

The problem is that you have to do hundreds of thousands of crunches to see any results, and there are lots of things I would rather spend my time doing than 300,000 crunches.

Besides not being very effective, crunches have another big problem….

They’re BORING AS ALL GET-OUT!

So, what to do?

Exercises like planks and swiss ball rollouts are a great place to start.  They are more advanced than the exercises that 95% of people at your gym are doing.

But when you’re ready to try something FUN that WORKS, take a look at these 5 CONFIDENTIAL Ab Exercises that no one in your gym has ever seen….

Confidential Core Exercise #1: Side Thrust Planks

There are 3 levels to the side thrust plank, each harder than the last!

Confidential Core Exercise #2: Turtle Rolls

This exercise looks simple, but works like gangbusters if you don’t cheat yourself by shoving with your shoulder or thigh…



Confidential Core Exercise #3: Swiss Ball Box Step Offs

With your hands on the unstable surface of the swiss ball, your core has to work EXTRA hard to keep you stable while you move your legs.

Confidential Core Exercise #4: Shin Box Flags

Pushing your hips through to a straight line with your knees and shoulders is  the key to this exercise:

Here is a video of full-on flags, if you want to step it up a notch:

Confidential Core Exercise #5: Wall Walkups

The trick here is to keep everything in your core TIGHT and you slide up the wall, and then to not let anything sag as you walk back out. Because your arms are moving and extended, this is like a super-advanced plank:

Use these moves in your workouts and you’ll FINALLY see results from your ab training!

Also, let’s keep these confidential ;)

~ Luke

Luka Hocevar On Kettlebell Training

Exercise No Comments »

Have you ever seen someone do a one-arm clap pushup?

I have!

Check out this video:

The man in the video is my friend Luka Hocevar, one of the very, very, very, VERY few people I would trust to train me.

Whenever I want to talk effective training methods, my man Luka is my first call.

And know what?  We both love kettlebells.

Here’s Luka doing some Kettlebell work:

Recently he and I got on the horn and talked about the ins-and-outs of using kettlebells for body transformations.

Since I want you to know how awesome proper kettlebell training is, I recorded our conversation and talked him into letting me share it with you.

You can listen to me and Luka discuss kettlebell training with the player below:

(It takes a minute to buffer. Sorry :) I’m better at training than computers)

Or you can download it and listen to it on your ipod (right click and “save as”)
Luca Hocevar On Kettlebells

Luka Hocevar is a former professional basketball player and a world-class personal trainer. His sports training underground gym is THE place to train in the Seattle area.

He is also the owner of Renton’s Results Bootcamp.

Fixing Knee Pain With Hip Exercises

Exercise, Health, Strategies 2 Comments »

Knee pain is one of the most common problems people have when they start a training program.

I do lots of things to help fix it – strengthening leg muscles, prescribing low-inflammation diets, and most importantly: fixing exercise technique.

But you might not know that the Wold Fitness Functional Movement Warmup is also designed to eliminate knee pain.

(Our warmup is a series of physical therapy exercises strung together to mobilize your joints and activate your muscles.  This approach is far superior to the traditional “jog on the treadmill and stretch” warmup used by the aerobics instructor chunky thighs crowd)

Your knees are most affected by the joints immediately above and below them: your ankles and hips.

The best way to loosen your ankles is to do your warm-up in your bare feet.

Your hips are a little bit tougher.

A study at Purdue University (Knee Pain Reduced, Eliminated By Hip Exercises) found that hip exercise twice a week for 30 minutes almost totally eliminated knee pain in runners.

In my bootcamps we do variations on these exercises daily, but if you want to play along at home, here are 3 simple hip exercises that will help you get rid of knee pain:

1. Lateral Band Walks

If you get a stretch band to use at home, try doing 3 timed sets of one minute each, with 30 seconds of rest in between.

As one of my bootcampers describes it, you should feel like “bunny rabbits are gnawing on the sides of you hips.”

2. Fire Hydrants, In Hip Circles, Out Hip Circles

Do 30 seconds each position:

  • 30 seconds Fire Hydrants
  • 30 seconds In Hip Circles
  • 30 seconds Out Hip Circles

The most common mistake on these drills is to lean to the side.  If your side butt muscles are weak and your hips are tight, you won’t get much movement at first.  Stick with it and your range will improve.

3. Glute Bridges

This exercise will both strengthen your butt muscles and get them “firing.”

Once your glutes are activated, they will work the way they are supposed to and keep your knees and low back in alignment.

Do three sets of ten reps each leg.

This hip circuit is perfect to do on your breaks or at lunchtime.  It will take less than 5 minutes and you won’t break a sweat, but the dividends to your knees will be enormous.

And, after a few weeks, you’ll have happy knees!

10 Cool Kettlebell Exercises For You

Exercise 2 Comments »

One of my favorite things about kettlebell training is all of the cool exercises you can do.

The unique shape of a kettlebell allows for more dynamic movements than a dumbbell or a barbell.

As I said in this post about Eclectic Fitness, ALL exercise tools have their place in a training program.

BUT, I personally like cool looking and feeling exercises.  My workout is my recess for the day, and I want it to be as fun as possible.

So, here are 10 Cool Kettlebell Exercises that will spice up your training~~

1. If you want to work your butt and thighs while you tone your upper back, try the Kettlebell Snatch:

(The kettlebell snatch is one of the best exercises for burning cellulite off your butt and thighs)

2. If you want to tone the front of your thighs, the Kettlebell Front Squat is for you:

3. To get twice the results in half the time, you can tone your side muscles and you thighs with the One Kettlebell Front Squat:

4. Want to tighten the muscles on the sides of your torso, work your butt, and tone your shoulders?  I would teach you the Kettlebell Windmill:

5. For a lean, toned, athletic-looking body you need to learn to use all of your body.  The best exercise for this is the Kettlebell Turkish Get Up:

6. For a tight, toned back and a solid middle, my favorite exercise is the Kettlebell Renegade Row:

7. If your butt and the back of your thighs need work, experiment with the One Arm One Leg Kettlebell Deadlift:

8. To really blast your inner thighs and hips, choose the Kettlebell Overhead Squat:

9. For a double-whammy on your butt and thigh muscles, an advanced move is the Kettlebell Snatch to Overhead Lunge:

10. This last exercise is one of my favorites to do if I only have 5 minutes, it really gets your butt, hamstrings, shoulder, and side muscles…. the Kettlebell Snatch to Windmill:

There you have it – 10 Cool Kettlebell Exercises for you!

~ Luke Wold

PS – If you want to know more about kettlebells, check out this guest article I did on Dr. Brian Russell’s blog: 5 Reasons Kettlebells Will Help Your Bad Back

Bootcamp Fuel: Grilled Salmon And Peach Salad

Nutrition, Recipe No Comments »

This recipe makes a perfect flat-stomach meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.

Servings: 1

Here’s what you need:

2 cups mixed greens
1/4 cup grilled peaches
1 Tablespoon blue cheese crumbles
1 Tablespoon dried cranberries
1 Tablespoon light salad dressing
7 oz grilled salmon

Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Nutritional Analysis

One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein

Can’t Be At Bootcamp? No Problem – Introducing The Mobile Unit Workouts!

Exercise, Mobile Unit Workouts 1 Comment »

It sucks when you have to travel for work and are going to miss a few bootcamp workouts.

And it’s even worse when you don’t have any fitness facilities at your hotel, and you’re going to be stuck exercising in either your room or out in a park.

No dumbbells.  No medicine balls.  No spin bikes.

Weak.

But now, if you want to keep getting fit on the road, you’ll be able to check out WoldFitness.com for a whole series of workouts you can do anywhere!

Just click on the Mobile Workouts button on the right-hand side of the page:

How To Get A Great Workout In Your Hotel Room:

Start off with a Functional Movement Warmup.  When you’re traveling, it is EXTREMELY important to keep up with these simple exercises.

Long hours in a car or plane will screw up your posture and get you out of alignment, making it hard to feel good and get in your workouts.

Here is a follow along manual: Functional Movement Warm Up

Once you’re warm and loose, pick your workout:

You can also do more than one workout in a row.  For example:

  • 3 Rounds Foucault’s Pendulum
  • 15 minutes Matrix Combo One

Don’t do the same workout 2 days in a row.  Either pick a new workout on Day 2 or (if your hotel has a cardio gym) do a fat loss interval training workout from this page: Interval Training For Extreme Fat Loss

Finish every one of your hotel room workouts with at least 5 minutes of stretching for anything that still feels “tight.”

Have Fun!

~ Luke

PS – If you need a printable manual to take with you, my friend Craig wrote this Four Week Bodyweight Workout Guide that has complete workouts PLUS pictures and descriptions of each exercise.

You can download it here:

4 week bodyweight workout

A Tire-Ing Bootcamp, Indeed!

Bootcamp, Exercise No Comments »

This morning my bootcampers and I played with one of my favorite fitness tools: Big. Honkin…. Tires!

You hear and read about something called “Functional Training” all of the time.

And you see people balancing on a ball with a pink dumbbell in one hand and picking their nose with the other.  It’s somehow supposed to “activate” small muscles.

Well, I think it’s a lot more functional to be able to move things in the REAL WORLD.

Hence, the awesomeness of tires.

Flipping a tire will carry over into sports, other bootcamp exercises, picking your spouse off the floor during a house fire, and…. activating your metabolism!

(Plus, they look really cool!)

Check out the three exercises we played with in today’s bootcamp~

Bootcamp Tire Exercise One: Battling Tires!

This is a great upper body and core exercise.  Basically, you shove the tire back and forth for either TIME or a set number of REPS.

When I was training athletes from very physical sports (wrestling, rugby, football, MMA), we would use a very heavy tire and the goal was to KNOCK YOUR OPPONENT OVER!

My longest battling tire set was over 12 minutes with a rugby player named James.  Whew!

But for fitness, fat loss, and fun, just push hard and take care of your partner.

Bootcamp Tire Exercise Two: Backwards Drags!

Another one that looks simple, but isn’t.

Holding that low position works you legs like nothing else, and your heart and lungs will be working in overdrive.

A few sets of backwards drags and you’ll feel like you’ve finished a marathon!  (Without beating up your joints, of course)

Bootcamp Tire Exercise Three: Flipping!

You can use heavy tires for strength, or lighter tires for a metabolic circuit.

Whichever you do, these are TOUGH!

Check out what my hardcore bootcampers said right after playing with the tires:

Pooped-Out-Itis: Stop Being So Tired!

Health, Strategies 2 Comments »

Want more pep, energy, and vitality?

Watch this classic video of the great jack Lalanne:

Jack is awesome!

What do you think, should I change the name of my bodyweight exercise program from “Body Flow” to “Trimnastics”? :)

Here are some other tips to help you stop feeling tired:

  1. Avoid alcohol before bed.
  2. Don’t drink any coffee after dinner.
  3. No TV or computer for an hour before bed (the blue light from the screen stops melatonin production)
  4. Have your bedroom completely dark (I even cover my alarm clock so the number glow won’t bother me)
  5. Get more recovery time: easy walks, massage, foam roller, stretching, naps, aromatherapy
  6. Get sunshine early in the day
  7. “Forest Bathe” at least once a week (Forest bathing is time in a natural green setting.  Here are some links to benefits: Helps ADD, Lowers Stress Hormones, Helps Prevent Cancer, Fights Cancer, Boosts Immune Function, Smells Good and Fights Cancer, Feel Good All Month)
  8. Get enough fats in your diet
  9. Lose some fat off your belly
  10. Enforce a strict bedtime rule

Sodium Nitrites: NOT A Good Idea

Health, Nutrition 3 Comments »

This month a lot of my clients are following the “Green Faces” weight loss/detox diet.

Here are the 3 rules:

  1. If it’s a green vegetable, eat it.
  2. If it had a face, or would have grown up to have a face, eat it.
  3. Don’t eat anything else.

(Here are some other: simple diet ideas)

When I presented this plan, I told everyone that UNCURED bacon and sausage were ok.

Why uncured?  Well, as in anything, the more primal you go, the better your health and body are going to be.  But what is added during curing that is so bad?

Sodium… wait for it…. Nitrite.

Sodium nitrite is a food preservative and coloring additive.  (It is also used in dyeing and bleaching fabrics, developing photos, and as a rust inhibitor.  Yum Yum!)

All the deliciously salty foods eaten from lunch counters across the country have sodium nitrite: cold cuts, bacon, sausage, ham, packaged smoked meats, pepperoni, and pates.

When it’s not used for dyeing fabrics, Sodium Nitrite helps keep meat looking “fresh.”  It keeps the color and scent of the cured meat from being funky.

The USDA limit on nitrites in food is 200 parts per million.  A fatal dose would be 22 milligrams per kilogram of body weight.  Even if not fatal, eating a lot of sodium nitrites will affect your blood’s ability to transport oxygen.  (Scroll down this page and look under the “Toxicity” heading: Nitrite In Meat)

And if you HEAT cured meat (and I don’t know why you wouldn’t, raw bacon is gross), the nitrites turn into nitrosamines.  Nitrosamines are linked to all sorts of different kinds of cancer, as well as Chronic Obstructive Pulmonary Disease.  (Cured meat leads to higher pulmonary disease risk)

Here’s the deal: nitrites are bad.  Get nitrite-free bacon and enjoy.

Side note: Bacon is high in fat (which isn’t a bad thing), but fat is where a lot of toxins get stored.  (In your body too!)  So go ahead and get ORGANIC, NITRITE-FREE bacon and you won’t have any worries.

Here in Carson City, I get my organic nitrite free bacon at Trader Joes, and a few of my bootcampers have found it at Raleys.

~ Luke

Here’s a video someone made after Michelle Obama said that her primary source of protein is bacon: