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Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”
How about right now?
As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.
In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:
The Program
This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” (Personal Record Zones) where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).
Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.
Monday
First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups
Wednesday
First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball
Friday
First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll
COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.
In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.
EDT Loading Parameters
For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:
Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)
* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.
* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.
* In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.
As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.
PROGRESS ACCELERATION TIPS:
I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.
Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.
For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.
Day One:
First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows
Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo
Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown
Day Two:
First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press
Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck
Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press
Day Three :
First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover
Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press
Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row
Fuel For EDT
To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:
1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.
2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.
2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.
3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.
4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.
5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.
6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.
8) Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.
9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.
10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…
11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”
A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.
12) Here’s what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?
13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.
About The Author
Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
Lear more here ==> http://hulsestrength.com/recommends/EDTTraining
Charles Pazdera: Real Strength
Vince Gabriele
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The other day we lost one of the strongest kids in the world. I refer to him as a kid because that is how I knew him. Charles was about six years younger than me and we grew up together as close family friends, even though far apart in age. You could never refer to him as a kid anymore. No kid could ever stare cancer in the face for 3 years and walk tall the entire time, never ever once saying why me. This was a man. Charles is now pain free and waiting for us. He defines the word strong.
In the training world we view strong as 500 pound squat or a 600 pound deadlift. Charles had a different strong. Early in his battle with cancer he had a major surgery that required the removal of his entire right scapula, shoulder joint and collar bone to try to remove the tumors. This was not some minor procedure – this was 12 hours of hell that would handicap Charles for life.
I knew Charles was very into lifting weights. I had trained Charles for a few months back in 2002 before I moved to California and I remember how dedicated he was that summer in the weight room. In fact, the way he found out about his cancer was from a visit to an orthopedist about an ailing shoulder that he assumed was from lifting.
What would you do if someone ripped out the major bones of your back and shoulder?
Most would not go to your friend and ask for an exercise program to work around it. This is exactly what Charles did.
I was not really sure how Charles was going to able to lift any weights. I wrote Charles a program where he was able to train his lower body with minimal use of his right arm. We have a safety bar at the gym so he was able to squat with minimal stress to his surgical area. For his posterior chain we used 45 degree back extensions, again minimal stress to his upper back, and these rocked his glutes and hamstrings and Charles loved them. I have not prescribed a Swiss ball crunch in years but when I looked at his program I added them along with Front Planks for his core. Again minimal movement and stress to his surgical area.
His upper body work consisted of Neutral Grip Incline Push-Ups and Blast Strap Rows. When he pulled himself up on a set of Blast Strap Rows he was crooked and the reps looked like he was pulling with only one arm but after each set he would smile and say “it’s so great to be back in the gym.” The push-ups were tough for him and range of motion was minimal but I still see him in the corner of the gym doing his best.
Charles loved arm work. I could tell that before Charles got sick he trained his biceps and triceps like crazy, typical college kid trying to look good. We put those in and that was like dessert for Chaz. Again, they were not pretty but just watching him perform DB Curls and Band Pushdowns made me so proud of him. I loved the face he would make when it really burned. He always had a smile and never once complained that something hurt.
For Charles’s cardio we just did steady state walking on the treadmill at 140 BPM for about 30 minutes. I guess I prescribed this because I wanted him to be around the gym longer.
When you do not feel like getting up for work, think of Charles. When you get to the end of your workout and you do not feel like doing intervals, think of Charles. When it burns toward the end of your set, think of the smile on Charles’s face after his arms burned. When you are having trouble starting an exercise program after it’s been a few years, take a long look at both of your arms and legs and your cancer free body and then tell me you can’t, better yet, tell Charles you can’t. I am not sure if he will have any sympathy for you. Then again, he might, this is how incredible this young man is. Full of life, smiles and love – and unfortunately cancer.
Charles’s funeral was like a party. It was a celebration of a young man that taught us so many things about perseverance, bravery, toughness, stubbornness and love. The number of people that showed up for Charles was incredible. It showed how much he meant to so many and confirmed the footprint he leaves on all who knew him — or about him — and how missed he will be.
things i try to live by – Carlton Cullins 2008
1. Don’t sweat the small sh*t. Being overly sensitive to too many things is not good for survival.
2. Find humor in EVERYTHING, particularly the small things. Laugh everyday. Then when that’s done, do it again.
3. In life, try to find some kind of balance with it all…between the many peaks and valleys… everything in moderation.
4. Try to have purpose for the things you do. Don’t just do to do. Anyone can do that. Find good reason. And always keep your eyes on the prize, whatever that may be. Stay focused.
5. Think before you open your mouth. While at the same time, speak up when you really have something to say. But understand that not everyone is going to want to hear what’s on your mind.
6. Don’t be so wasteful. Americans waste too much as it is. What we call poor is rich to most of the rest of the world. Don’t take more than you need of anything and give back what you don’t use whenever possible.
7. Don’t expect anything from anyone. Ever. Learn to be self-reliant. But when you really need help, don’t be afraid to ask. And if someone does help you, then pay them back or pay it forward.
8. Take care of your business. When you play, play hard. When you work, don’t play. Earn your keep.
9. Realize your importance and also your insignificance. One person can truly make a difference but also know that we are all just little organisms on one small planet in one small universe. Again, try to find some kind of balance. Good luck with that.
10. Help people that need help. Any help is better than no help. A world without help is a world without hope.
11. Be kind to others, particularly strangers. And if they’re rude, make sure they know they are or they’ll never see the need to change.
12. However extravagant or humble, be thankful for everything that you have. Every day. In every way. For one day it may all be gone.
13. Power is nothing without passion.
14. Appreciate the things you don’t understand or don’t believe in. Don’t be so quick to judge everything and everyone.
15. Try to think outside the box. Imagination is very powerful and very important. Possibly most important.
16. Always try to go for the Win/Win situation. It doesn’t always have to involve compromise. The best ideas usually come when both parties work together towards an even better idea.
17. Take care of your body. Take care of your mind. Take care of your heart, as well as your emotions. Take care of you spirit. Every day, in every way.
18. When someone helps you, tell them thank you.
19. Don’t let the people you care most about never hear you say that you love them.
20. People make mistakes. We all do. Learn from them. Try to fogive others for their mistakes. Try to forgive yourself for your own.
21. Always shoot for the stars because anything is possible. But also understand that sometimes there really are limitations.
22. There are many roads to the same destination. If one doesn’t work, simply pick another.
23. Learn to have self-control. Do this by getting out in the world. Because life is full of temptation. Every day. In every way. Without self-control, no one stands a chance in hell for the long run.
24. Stay away from negative thoughts and negative people. We are all a product of our environments.
25. Understand that somewhere, within us all, is an unlimited amount of love in our hearts. Everyone will experience pain and suffering. And nothing feels better than true happiness.
26. Understand that if you’re not truly happy in your own life, that no drug, relationship, amount of money, material possession or ANYTHING is ever going to change that. Only you can make that change. But first you have to believe that you can.
27. You can’t please all the people all the time. But you can’t just please yourself all the time either. Again, there has to be balance. And F*ck the haters 🙂
28. If you’re not doing anything about the things you don’t like in the world (or in you own life), then consider yourself part of the problem. Try to be more pro-active.
29. Mind your own damn business. But also never let anyone mind your business better than you.
30. Pride is important. So is confidence. But too much pride and too much self-confidence/ego just makes you another f*cking asshole. Don’t be an asshole. We have entirely too many as it is.
31. Might isn’t necessarily right. But when push comes to shove, you do have to fight. Because chances are, that no one will fight for you if you don’t fight for yourself.
32. Focus on the things that make us all the same, our commonality, rather than the things that make us all different. Respect diversity. When it comes to things such as religion and politics, try to focus on the BIG picture rather than little snapshots. And just agree to disagree. Because one thing is for sure, most will almost always disagree.
33. Take responsibilty for your own actions. Every day, in every way. Cuz chances are, it’s our own fault.
34. When you’re wrong, you’re wrong. Admit it and move on.
35. Don’t live in the past. Don’t obsess over the future. But do consider it and plan accordingly. Try to live for the moment because nothing beyond this moment is for certain. Try to find some kind of balance.
36. Humility is important. But i can’t tell you how or why… some things you just have to learn for yourself.
37. There isn’t much certainty in the world. And religion, in my opinion, is about as far from certainty as one can get. There are many religions, many beliefs. And for the most part, each one uniquely thinks they’re the one that’s right. Some people do good with religion in their lives. Some don’t. But just do what’s best for you, in your own heart, in your own life. Even if it’s not what all the others around you are doing. Besides, chances are, we’re all wrong anyway…unless we’re truly humble.
38. We all have our good sides and our bad sides. Learn to make friends with both. They may be one in the same.
39. Maybe life really isn’t fair. Maybe only the strong really do survive. For the most part, i think both statements are probably true but maybe not in the same way others do. Sometimes things such as this, have many interpretations by many different people. Rarely assume anything… because you might make an “ass” out of “u” and “me”.
40. in my mind, truly “smart people” aren’t the one’s with high IQ’s, but the ones that, despite what obstacles they might have to overcome, continuously and deliberately utilize their own abilities to enjoy happiness in their own lives while simultaneously encouraging happiness in others. and do so while doing as little harm as possible. in other words, strive to be happy. the rest will hopefully sort itself out.
41. Honesty is most imortant. But ironically, like Jack said, most people can’t handle the truth. Particularly when it’s something they really don’t want to hear. But in time, the truth always wins. Just hope it’s not after you’re dead and gone. Speak the truth and the truth shall set you free.
42. In life, even fools are right sometimes. I didn’t actually come up with this one. Sir Winston Churchill did. Smart man he was.
43. Regardless of the many differences we have as a species, eventually we ALL must learn to tolerate each other. Eventually, we ALL must learn to live together and get along. All one can do is try. Start today.
44. Pick your battles wisely. Everybody is passionate about something. But always remember as with anything, what goes up must come down. Likewise, with everything, there’s always a price to be paid in the end.
45. Don’t take yourself too serious. Be careful taking anything too serious.
46. Laugh some more. Then laugh again…
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This week I have heard more excuses as to why people are not losing fat than I have ever heard in my life. I have literally heard people tell their trainers – “I am following the nutrition program exactly, but instead of an egg white omelet for breakfast, I have a muffin and a latte”. Hmmm. Not “exactly” the same is it?
So I thought this would be a good time to share some of my ‘wisdom’ for those of you still looking for the magic pill.
Having worked with hundreds of individuals over the years and as a trainer, magazine writer and lecturer to other fitness professionals I am amazed how often I am asked “What are the secrets to fat loss?”
I can vividly remember doing a photo shoot at our gym with a male client who had lost 85lbs of fat and now had a nice six-pack to show for his efforts. My own gym members came up and asked me what his “secret” was. THERE’S NO SECRET. They seemed to think I’d given him the “real” information and had withheld it from them! He’s been given the same advice as I give to everyone else – he just chose to follow it a little more closely.
Fat loss is not under the control of the magic fat loss fairies. It’s based on simple changes in behavior.
So I thought I would take this opportunity to launch into an Alwyn Cosgrove rant. Those among you who are politically correct and easily offended can stop reading now. And if any of the rest of you are offended, then I’m sure there is a new diet book that will tell you exactly what to do to achieve fat loss nirvana (hint – you have to eat less, fat boy, tends not to fill up a 300 page diet book). So put down your copy of “Eat Right for Your IQ” and listen up.
To lose fat:
Eat less calories than you burn.
Yes, there are some factors that can make this a little more difficult – metabolic type, medical disorders, food sensitivities, medications, sleep patterns, etc. But these are the minutiae – the small details. Even if you adjust or control for every single other variable in your body and your environment – if you consume more calories than you burn – you are going to gain fat.
Here are a few basic truths that no one really wants to hear:
Think about the foods you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah I know that when you were younger, before you had kids, you could eat blah de blah de blah and not gain weight. Too bad – times have changed. And I know your friend can eat whatever he or she wants and is in great shape. Yay for them, sucks for you. But no amount of whining will change the fact that you need to work to get your butt in shape.
Stop rushing your meals – eat slowly. This will give your body a chance to actually realize that you’ve eaten, and register that you are full. It takes 20 minutes for the satiety mechanisms to kick in. Give your body a chance to tell you that it’s full before you cram another 500 calories in your pie hole.
Eat smaller portions. Unfortunately you cannot eat unlimited amounts of the food you would like and still get lean. Sorry. Second helpings? I seriously doubt it. Appetizers, main course and dessert? You’re kidding me.
Make correct meal choices that contain appropriate servings of protein, carbs and fats. I love the new “low carb diet” options at most restaurant chains now. A steak with melted cheese on the top. That’s not a diet food people. I also saw a low carb buffalo wings option. The difference? No carrots to dip in the blue cheese. Like that’s your problem – too many carrots in your diet.
A big ass bowl of pasta? That’s what marathon runners eat the night before the race. If you have a marathon planned tomorrow then go ahead. If not – you don’t need the calories.
“You are what you eat” is a true statement. And it wouldn’t surprise me to find out that some of you have eaten a fat bastard or two in your time. Are you a lean piece of meat – or a saggy nasty sausage?
If certain foods are a “trigger” for you and you cannot eat them sensibly, then you have to give them up. I have known very few people that can eat their “trigger” food and not end up blowing their diet. Once you “pop” you can’t stop right? Usually one cookie means the whole bag. So you can’t be trusted. Don’t have them in the house.
You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. ‘Need’ something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a psychological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.
Do not buy junk food. If it is there – you will eat it. If you have a craving for candy and there’s none in the house – it’s highly unlikely you’ll get up and go to the store. You’ll just sit your ass back down and finish watching American Idol.
Oh, and buying the junk food “for the kids” is an absolute bullshit excuse. The kids do not need the cheezy poofs either. In fact, in my opinion, the childhood obesity epidemic has been caused by parents buying shit for their children. It’s essentially child abuse plain and simple. Depriving your kids of crap is a good parenting decision.
If you screw up a meal – do not, I repeat DO NOT try to adjust the next meal to “make up for it”. All you did then was screw up two meals. If you overeat at meal number one – just get back on track. Immediately. Because thinking “Well, I’ve blown it now so I might as well REALLY blow it,” is akin to getting a flat tire as you drive down the freeway and getting out and totaling your car.
Cookies, doughnuts and muffins are crap food choices. You can’t ever justify eating them on a regular basis. And low carb, fat free cookies, doughnuts and muffins are still crap – don’t kid yourself.
Yes you can eat fast food. It’s called grilled chicken sandwich or a turkey sub, Jarod. Fries? No. And you do not need to supersize for an extra 50c.
Yes it’s hard. You want to look great? Nothing tastes as good as lean and buff feels. It’s true. This week I’ve heard “It’s too hard – I want an easier diet”. What that means is “I’d rather eat crappy foods than look or feel any better. I have made a conscious decision to get fatter because my love for junk food is a more powerful love than my desire to get lean.” It’s unfortunate but you will have to work for the body you want.
Little changes add up. Switching from a glass of orange juice every morning to a cup of green tea will save you 100 calories per day (this is without including the antioxidant and thermogenic benefits of green tea). That adds up to over ten pounds of fat loss per year.
Little discrepancies add up too. A Big Mac meal is about 1500 calories. You’ll have to walk 15 miles to balance that out.
If you aren’t a fat loss expert – hire one. Or follow a plan written by one. I wrote a 16 week all inclusive fat loss program called AFTERBURN that includes diet cardio and weight training. If you don’t like that option I have an online fat loss training program. Using either of these approaches means you CANNOT fail. You just need to follow the program. I’m amazed how many people STILL ask me how they can get single-digit lean. The info is out there people.
This is by no means a complete list but I think you’re probably getting the point. There is no secret to fat loss. At any one time your body is either getting leaner or it’s getting fatter. You just need to adjust the balance. In today’s world it just takes a little effort on your part.
But if you want to eat whatever you want you have two choices:
Move a lot. A LOT.
Gain weight, get fat, accept it and stop complaining.
And if you want to look great, the keys to fat loss are (from my politically incorrect colleague Lyle McDonald):
Change your eating habits: so that you’re eating less.
Change your activity patterns: so that you’re expending more calories.
Repeat: Keep doing this over a long period of time.
Forever: Newsflash, you don’t EVER get to go back to your old eating habits unless you want to get fat again. To maintain weight loss means maintaining at least part of the changes you made to 1 and 2.
It really is that simple. If you are not losing fat it’s YOUR fault. It’s not mine, it’s not your trainer, it’s not your husband, wife, kids or your boss – it’s YOU. There are 168 hours in each week – no matter who you are. Maybe you train for three of them. That leaves 165 for you to completely blow it.
If you are not good at self discipline then hire someone who will make you accountable. Until then realize that the choices are yours. Getting really lean is not difficult in terms of knowing what to do – it’s doing it that makes the difference.
To the Management of 24HourFitness:
I write this letter with appreciation and affection and give my highest recommendation to my personal trainer, Carlton Cullins. He literally gave me my life back and for that he has my deepest gratitude. During the course of the past year that he trained me he made the training fun, informative, and inspiring. He always made me feel good about myself and set reasonable and achievable goals. He tailored his training to meet my particular needs and easily adjusted, added or stopped particular exercises to reach all of those goals. I consider him to be the best trainer 24 hour fitness has – and I have watched them all train people over the last year. Just as important I learned while he trained me that he is also a special person with great depth, compassion, and intelligence, seasoned with a terrific sense of humor. If this sounds like I like him, I do, very much.
When I started working out with Carlton I was 58, fat, weak and cranky. I felt old and I looked old. I couldn’t get out of a chair without pushing with my arms. I couldn’t get down onto the floor without holding onto something and I couldn’t get back up without help. I had to walk downstairs sideways to avoid falling because my balance was so bad. I had been falling suddenly if the slightest thing tripped me. I had hurt my knee badly on one of those falls and had a lot of knee pain. Several months before I began training I had had a herniated disc which had required a lumber injection to relieve the unremitting pain. My cholesterol was high and I had had my gall bladder out just two months before I started seeing him. My elbows hurt all the time and I couldn’t even begin some of the exercises we first tried. My ideal fat burning heart rate is 137 with 147 beats per minute being my 85th percentile rate beyond which I am not supposed to maintain. Going at the slowest speed possible on the elliptical machine my heart would begin to race above 155 within just two or three minutes requiring me to stop to let it slow back down before continuing.
Today I can maintain a medium high speed on the elliptical for 20
minutes without my heart rate going beyond 147 and do a total of 45 minutes of cardio total. I can run up and down stairs properly without getting breathless. I can lower myself to the floor without using my hands and get back up again the same way. My elbow pain is gone, as is my knee pain. I haven’t fallen in six months, although I have tripped on things. My cholesterol is lower. I can do three sets of 12 planks and hold each of them for 10 seconds, an exercise I could not do at all when I started. I lift weights and do squats easily. My legs and arms and shoulders show muscle definition! I feel good about myself, confident, and I believe in myself and my ability to be strong and fit.
As I said when I started this letter, Carlton gave me my life back. I feel 20 years younger than I did when I started. And even though I haven’t followed the nutrition recommendations as well as I should have, I look and feel much younger. I can garden again and I can play golf again. In fact, I can now hit a golf ball 20 yards further than I have ever hit it! And even better I can now lift and play with my granddaughter. Life has become very good.
Michael Case Lederer
September 28, 2006
Yelp.com Testimonials
James M 9/30/2009
this dude is the man! what carlton lacks in head hair he makes up for between the ears. and then some plus a little more.
carlton is a really generous warmhearted professional with a good thing going. check him out. tell him one-armed charlie brown sent you.
Debra 6/30/2009
I have been working with Carlton for several years and followed him from the health club once he opened up his home gym. I am a middle aged woman who works hard to stay fit and healthy and Carlton is a big part of that for me. He is knowledgeable and very helpful, amazingly upbeat and positive even while making me work as hard as I can stand to. He continues to learn and grow, which I respect a great deal. He also knows what I need and tailors my workouts to take care of me, to maximize the experience of training. I don’t know how he does it. He can work with anyone and help them to, as he says, find “happiness thorough healthiness.” He’s great. And his rates are beyond fair. I recommend him without hesitation, most enthusiastically. Always professional, yet friendly and personable. One of the best.
Jeremy 6/15/09
I am a school teacher, and it is part of my job to be fit – not just to keep up with the kids, but also to be a good role model for them. I have been training with Carlton for a year. In that time I have really gotten the results I wanted. I have gained back the muscle I was starting to lose, as I have grown “older” and spend more time working inside and less time outdoors playing! Carlton is really laid back and he is great at switching up my workout so I never get bored. He knows so much about health, fitness and nutrition. And he is always studying and learning more – I really respect him for that. I completely trust his fitness advice and it has really paid off for me. I also really like the location – South Austin is where it’s at!
Dove 5/11/2009
I found Carlton through Yelp. His location, reviews and the training philosophy on his personal web site sold me. (His very reasonable rates didn’t hurt either:)) I just finished my third session and, boy, are my arms tired:) He’s got raw dough on his hands, now, but when we’re done, this body’s gonna be some hot cookie. Thanks Carlton!
Morton 3/18/2009
Carlton is a great trainer. I actually found him here on Yelp. I have never reviewed a business, but I thought I would register and write one for him. My fiance and I started going to Carlton to lose some weight for our wedding. He is a great trainer and has an amazing intuitive knowledge of how far you can push yourself. He is not the type of trainer who is going to sit there and bark orders at you like a drill sargeant. He will work with you and craft a personalized routine to help you reach your goals. I tend to avoid working out so there are times when I do not want to go, but I leave every session with a sense of accomplishment. I have noticed and had people comment that I look slimmer and more fit, and I have only been going for a couple months. Somehow, Carlton manages to combine his inherent high energy with a laid back attitude. It is obvious he loves helping people be healthier and happier. I do love not having to go to a gym. I was hesitant at first about going to a gym in someone’s home, but he has always been professional, and it works out great because a lot of the workouts can transfer to your living room. I would highly recommend Carlton to anyone looking for a trainer.
Elaine 03/13/09
I worked for the YMCA for 22 years, and worked out with several different trainers. Carlton is light years ahead of everyone else. He is knowledgeable, and supportive. I have never asked a question that he couldn’t answer with clarity. An injury, several subsequent surgeries and two years in bed or a wheelchair had turned me into oatmeal from the neck down. While I was motivated and had some knowledge of training from many years experience, going to Carlton was miraculous- he encouraged me without pushing too hard, he bore with my extreme frustration, and because of his vast knowledge and experience, he kept me from injuring myself, which I would definitely have done if I had tried this alone. He has a wonderful knowledge of diet and nutrition, and has helped me a great deal in changing my eating habits. He was the best investment I have made on this long road to recovery! One of the best things he has given me is a routine that I can use at home. Simple equipment, no expensive machines, and a lot of variety lets me work out whenever I can, without having to trek to a commercial gym. My results have been everything I could have hoped for! Thanks Carlton- I love you!
Irene 09/17/2008
If you are looking for a personal trainer in SOUTH AUSTIN I recommend you consult with Carlton. I love not having to go to a big ugly gym, he has everything you need in his home gym. The workouts are varied and he creates a program individual to you and your needs. I have trouble with my knees and was concerned about starting to exercise again– but once I started working out at Blue Sky, I have been regaining all the strength I have partied off over the years. My knees aren’t bad– my muscles were WEAK! Carlton doesn’t BS–he won’t waste your time.
Jeniffer D. 09/22/2008
I’ve been working with Carlton for over a year. I actually look forward to going to work out with him. He keeps the workouts challenging and fun. I am so much stronger and much more balanced. Carlton is lots of fun. He is super smart and intuitively knows just how far to push you. He is down to earth and very funny while remaining professional. He is creative and very supportive. I’ve continued to train with him while recovering from injuries and he comes up things I can do without involving the injured joint. The best part of training with Carlton is that I don’t have to go to a noisy gym. I get to pick the music I want to listen to and most importantly I get to work out in my bare feet!
Erin 09/17/2008
I’ve never worked out a Blue Sky, but I know Carlton from a previous gym. He is amazing! Carlton is very knowledgeable, creative, open-minded, and encouraging. He is an over-all great person, athlete, supporter, and coach! 🙂
Kevin 09/16/2008
Carlton is fun and interesting to work with and makes your work out varied so that you would not get bored. I always get a great workout when i’m working with him.
Rhiannon 08/26/2008
Carlton is awesome! He is a great trainer with a private gym: very different from the average meat market gyms with hulking muscle men and skinny perfectly toned girls that make me feel even worse about myself. I also get to pick my own music, which is great because if I had to listen to anymore Lil’ Wayne, I may have given up on any chance of getting in shape.
Adrienne 09/02/2008
Carlton is a wonderful trainer. He pushes you to your limit without having unrealistic expectations. I know I’m always going to get a good workout without pulling something or overexerting myself. He varies the routine enough to keep it interesting and selecting my own music is nice 🙂
A Few of My Satisfied Customers… 🙂