Here's an inspiring talk from a guy named Randy Pausch who really makes you think twice the next time you want to complain, bitch and whine about what's happening in your life - considering he will be losing his very soon.
Be sure to check this out - http://video.stumbleupon.com/#p=ithct48cqw
Best Regards,
Jim Coughlin
Most people will agree that the two most enjoyable pleasures in life are food and sex.
And if you disagree with me on this, well, you’re either missing your sense of smell/taste or you’ve decided to live a life of abstinence. Not likely.
Sure, there are other things too such as…going on a exciting vacation, checking out the latest flick, hanging out with family and friends on the weekend, going to your favorite music concert, taking a nap during a rainy day, reading a good book, taking a relaxing hike, going to the beach…etc.
But if you had less than 24 hours to live, I’m pretty sure that eating a whole lot of your favorite foods and having a bunch of sex would be on the very top of your to-do-list before ANYTHING else. Don’t worry, I’m going somewhere with this ;-)
Ironically, the effects of these two guilty pleasures don’t last long.
Think about it.
You go to a nice restaurant. You order a NY strip steak with some mash potatoes/gravy, a glass of beer or wine and top it off with a large piece of cheesecake. Your taste buds are in pure heaven for the first 15 minutes and then, shortly after, you feel like you’re comatosed and need to be pulled out on a stretcher.
As far as the other pleasure, well, I’m obviously not going to go into detail about that one…but let’s just say its VERY fun for the moment, but once it’s over…it’s over…and you feel like you’ve been hit by a Mac truck. lol
My point is, these two things, which everyone considers to fulfill their ultimate wants and desires…are done in a flash. Not a bad thing by any means, just fact.
Now, when you talk about exercise, this activity is most likely at the very BOTTOM of people’s list. And that’s because they associate it with hard work, so they usually don’t do it.
Well, these people need to talk to me. Because if you really analyze exercise, there is nothing on earth that can give you what it does.
Yes, everyone knows that exercise will help you get fit and lose weight, but I think a lot of people tend to forget how GOOD exercise makes you feel.
Just the other day, I finished one my In-Home Personal Trainer workouts and I can’t begin to tell you how amazing I felt the rest of the day. I had this unbelievable sense of calmness and relaxation that you can’t get from doing anything else.
I feel this way after all my workouts, but it’s something I never take for granted and I always appreciate.
The thing is, this endorphin rush I’m referring to, doesn’t go away in 15, 20 or 30 minutes like food or sex.
It lasts all day long!!!
Not only that, but if you’re exercising the RIGHT way, like I can show you with – my program
you’ll be working towards building the strong, lean, healthy body you’ve always wanted to have.
I don’t know about you, but that sounds like a lot more ‘benefits’ than the tiny bit of ‘hard work’ they many people would rather focus on.
Truth is, if you stay consistent with everything I teach you with The In-Home Personal Trainer
program - ALL of these benefits can soon be yours…and better yet…your life WILL quickly change for the better! Order the program today and you’ll soon come to discover what I’m talking about.
Have a great week.
Yours in Total Fitness & Maximum Success,
Jim Coughlin
www.fitnessandresults.com
P.S. Here’s what someone had to say about my program:
"Hi Jim,
I'll admit that I was a bit skeptical when I first heard about your program. After all, I've been burned in the past, so why should The In-Home Personal Trainer program be any different? Well, I gave your program a whirl and after a month of trying it out - I really like it! You've done a great job making the exercises very straightforward and easy to understand.
Since doing your program, my mood has dramatically improved and I'm also starting to notice some definition in my midsection! Most of my life, when it came to working out, I've always relied on going to a gym. However, after using your program, it's refreshing to know that I no longer need one! Thank you!"
Laura Graten - Palm Coast, Florida
Order the program today!
The other day I was talking with a woman, Katie, who for most of her life, has struggled with her weight.
Katie has battled to be fit for the same reasons as most women I’ve helped. Lack of consistency. Poor motivation and guidance. Constantly eating junk food...yada...yada.
But what separated Katie from the rest was the fact that she was severely depressed. So much so, she was actually taking 2 types of medication to suppress it.
We talked for a good hour and half discussing everything she could possibly expect, but mainly how regular exercise and proper nutrition could easily squash her depression and even have her off her meds within a few weeks after starting.
Now normally I meet with clients for about an hour while on their consultation. But in Katie’s case, it was a bit different. She was an emotional wreck, so I wanted to take as much time as she needed.
I wanted her to have no doubt, fear or any hesitation whatsoever that hiring a personal trainer was the BEST thing she could do for herself. And judging from her excitement, I believe I convinced her.
Anyway, she told me she would call me in a few days so she could figure out her finances, but she was definitely interested.
Sure enough, a couple days go by. No word from Katie.
Then a couple more. Nothing.
Then after about five days after our initial conversation, I decided to give her a buzz. I couldn’t reach her so I left a voicemail, thanking her once again for her interest and I look forward to hearing from her.
A few more days go by. Still no phone-call from Katie.
I was starting to think she got cold feet, but then again, I also thought “hey maybe something came up...give it time.” So I did.
Finally...after a whole week, I get the call. It was Katie. And it sounded like she had been crying for some time.
“I want to thank you once again for spending so much time with me Jim…sniff, sniff…I really appreciate it…sniff, sniff…unfortunately, I can’t afford your services. I wish you all the best. You’re going to be very successful…sniff." she said sadly
I thanked her, wished her well and that was it.
Now, the fact that Katie couldn’t afford my services is one thing, but what makes Katie think that she CAN afford to constantly be depressed?
By her continuing to lead an unhealthy lifestyle of not exercising, eating poorly and stooping deeper and deeper into this state of depression is the absolute WORST thing she can do for herself.
Instead of investing in a trainer to lose weight, increase her confidence and totally change her life around, she would rather continue to put herself through endless suffering and knock years and years off her life.
It’s not that Katie can’t afford to hire me…she really can’t afford NOT to! I’m sure if she REALLY wanted to make it happen she would, but instead, she has different priorities.
But think about it for a second.
What priority is MORE important? If YOU were in a constant state of suffering physically and emotionally, wouldn’t you want to do something about it? Wouldn’t that be your number one concern?
There are many nice things you can spend money on...houses…cars…clothes… vacations...jewelry…furniture….you name it…yet NONE of these things compares to spending money on your physical, mental and spiritual health. Without it, nothing matters.
I hope Katie comes around, and if you’re in a similar situation as her, know that you DO have the choice to change your life for the better as well.
Who needs endless suffering when you can have unlimited happiness. If you ask me, you can’t put a price tag on that.
Have a great weekend.
Yours in Total Fitness & Maximum Success,
Jim Coughlin
P.S. I just uploaded some new DVD and audio clips for my products. You can check them out here – http://www.fitnessandresults.com/tihpt_platinum_gold.php and here - http://www.fitnessandresults.com/the_inhome_trainer.php
As I said a couple days ago, I was recently interviewed by a reporter named Jill Moon who works for The Telegraph which is a newspaper right outside the St. Louis metro area.
Now just so you know, I told you that I moved to St. Louis, but I actually live in a town about 30 minutes east of St. Louis called Bethalto. It's located in southern Illinois which is on the borderline of Missouri and Illinois.
Obviously, you've probably never heard of Bethalto, so that's why I originally referenced St. Louis. Now you know. (Just please don't go stalking me now that you have a better idea where I live..hehe :)
Anyway, Jill did a full-feature on myself and my company. Of course I'm biased, but I think she did a phenomenal job.
A lot of times when you're being published, the reporter/journalist will misquote what you say or misrepresent your product and/or service.
Well, that's not the case here by a long stretch.
She represented myself and my company the BEST I could ever hope for. And I gotta say, what an awesome title to the story - "Fitness Guru Makes House Calls"...LOVE IT...Thanks a million Jill!
To read the entire feature, - Go Here
Hope you enjoy it as much as I did. Have a great day!
Best Regards,
Jim Coughlin
P.S. Here's the -link again
Hi Jim
Thanks for your interesting newsletter & humor. I enjoy receiving your mail. I started training 3 months ago, I do about 1h30m-2h a day. I've find that I have no or very little stamina. I went on a fairly easy hike and it was hell, I turned around and went home. I need tips on how to build stamina. I normally do 15m treadmill, 15m rowing, the super circuit one day and the next day the cardio circuit. In the 1st month I did aerobics, kickboxing, pilates and step classes but stopped after an
injury to my leg & foot. I'm fine now and go to gym daily. Any ideas?
Thanks & many blessings.
Sevenisia Korasie
Customer Service Consultant
JC: Thanks for your email Sevenisia. I would have to say that you’re running out of stamina most likely because of two primary reasons.
1. Your nutrition is lacking. More specifically, you’re not eating enough calories throughout the day. You’re not getting enough fibrous foods such as fruits, vegetables and whole grains. You’re also probably not drinking enough water which is making you dehydrated and causing you to fatigue prematurely. There could be other factors wrong with your nutrition as well, but you definitely need an overhaul.
2. You’re over-exercising. Unless you’re an athlete, it’s not necessary to train 1 ½ - 2 hours a day. And if you just started to train 3 months ago, this is WAY too much for you. You need to crawl before you can run. Your body is not used to 15 minutes - let alone 2 hours. Speaking of which, this is probably why you injured yourself as well. I admire the fact that you’re willing to commit this much time to bettering yourself, however, you’re gonna want to cut back.
So, first and foremost, I recommend that you thoroughly analyze your nutrition. How many times are you eating a day? How many calories are you getting? What types of foods? How much water? etc., etc., etc. My Nutrition Secrets to Success program will help you answer all these questions and provide the strong foundation you need to improve your stamina plus much more.
Second, you need to start at a beginner level with your exercise. Once you feel tired with your exercise program, this means your glycogen levels (blood sugar) are starting to decrease, and you’re gonna need to stop pretty soon. You need to listen to your body. As you begin to perfect your nutrition, overtime, this will eventually help you progress with your workouts. But this doesn’t happen overnight. Give it time.
Good Luck!
Hi Jim,
My question involves being a diabetic. I find waiting to exercise 2 to 3 hours after a meal, much too long and it invariably leads to a blood sugar crash. Therefore, I generally exercise as soon as possible after a meal and take insulin accordingly, that is, less insulin before the meal, if I plan to exercise after that meal. Personally, I never get an upset stomach; however this may be because my exercise regime is not as strenuous as recommended.
Which brings me to the second question? With medical bone density linked to 'severe' osteoporosis how gentle should the weight training be in the beginning?
As you may have guessed, and after reading the book "The Myth of Osteoporosis' I am somewhat skeptical of the horror stories the osteoporosis clinic pharmacist and doctor have been predicting for me if I don't immediately begin on untested, unproven (at least the studies are too short-term to convince me and my endocrinologist as well) and the many cautions while believing that some caution is warranted. What is your view?
Thanks.
Dianne
JC: Thanks for your email Dianne. Regarding the first part, since you are a diabetic, that’s perfectly fine that you exercise right after you eat. In fact, I encourage you to.
The only reason I tell clients to incorporate that tip is mainly for fat burning. But it’s not that big a deal, and given your situation - it isn’t important. The most important thing for you is to be eating frequently throughout the day to ensure proper blood stabilization.
Once you have a firm grip on this, then you can figure out when is the best time to incorporate your workout. The last thing you want to worry about is your blood sugar levels crashing.
As far as the upset stomach goes, you hit the nail on the head. I tell people to wait 2-3 hours after they’ve eaten to exercise because their regimen may be too challenging and may put strain on their digestion process. Now, it’s not something that I would be too overly concerned about, but you do want to be aware of it.
Alright, the second part of question. I should start by saying that I am not a doctor or physical therapist, so, if you feel that exercise may be too strenuous on your body at this point in time, you may want to pay them a visit and see what they have to say.
However, I will say that strength training is the perfect solution to fighting osteoporosis.
It not only strengthens your muscles, ligaments and tendons, but most importantly…your bones.
Light weight training is fine to start with, but if you’re really concerned about putting too much burden on your body, that’s completely understandable. I would first start with the body-weight calisthenics and resistance band exercises that I teach in The In-Home Personal Trainer program.
These exercises are more natural and easier on the joints. This is not saying that weight training will injure you; it’s just a good idea to start with your bodyweight first, then bands, then the free weight exercises.
All you have to do is follow my exact instructions on the “Introduction DVD” from the program and you’ll be on your way to a kick-arse body.
All the best!
Well, that about wraps it up.
If you any fitness related qustions you would like answered, be sure to send them to me and I will do my best to send you the answers in future blogs.
Have a great week!
Yours in Total Fitness & Maximum Success,
Jim Coughlin
P.S. I have an upcoming cover story being done on myself from a local paper near the St. Louis area that should be out sometime this week. I'll keep you posted.
Hi Jim,
I have a question regarding plateaus. I have lost a little under 50 pounds over the past 4 ½ months however almost all of it occurred during the first 90 days. I have stepped up my cardio and every two weeks I switch my whole routine, so my exercise is definitely varied and yet I seem stuck at this weight and in the plateau. I might lose 3 pounds one week, but the next week I gain it back. People say I appear thinner and my clothes do fit better then they did even two weeks ago however, the scale says the same exact thing... and it has for over a month. I know you say to not worry about scale weight… and I agree for the most part, to not worry if there is no change in a given week... however nothing for almost a month! Please help I don't know how to get past this.
Thanks,
Jess
JC: Thanks so much for your email Jess and congratulations on your weight loss so far. This question regarding hitting a 'plateau' is VERY important and I believe is something that almost everyone goes through regardless of their fitness level.
Now before I give you the answer, please understand that I am not trying to come down on you. I know it has got to be VERY frustrating to lose 50+ pounds and then all of a sudden…boom…you hit a brick wall. Freakin sucks. The last thing you want is to be criticized for your efforts.
Please know that I think you’re doing a phenomenal job and if you follow these simple tweaks I’m gonna give you…you’ll kill it even more!
Alright, from what you just mentioned in the email, I believe there are couple things you can improve on to get rid of this plateau. And it goes back to basics.
The first thing to tweak is your cardio routine.
You mentioned that you stepped up your routine. Well, this can have many meanings and brings up many questions.
Are you doing it 4 days a week as opposed to 2 days? Are you increasing your duration per session? Are you walking or jogging or running or doing some other form of cardio? Are you increasing your heart rate more than you previously did? There are SO many ways you can ‘define’ stepping up your routine, but I’ll make it very simple for you.
The BOTTOM LINE when you want to lose weight is burning calories. Period. So this should be your ultimate goal with your cardio routine.
This means quite simply to do cardio as MUCH as possible. I recommend doing it everyday. Clients absolutely hate when I tell them this, but it works like magic if they’re desperately trying to lose weight.
If you’re doing some type of cardio everyday for let’s say 45 minutes, not only are you potentially burning 400 calories (depending on intensity) or more each session, but you’re elevating your metabolism for many hours afterwards. This is key for effective weight loss.
Now, I know what you’re thinking. “Everyday…I don’t have time for that.”
Well, that’s understandable. However, you must consider your goals here. In order to drop weight efficiently, you must be putting your body in the BEST position to do so.
It’s a numbers game.
If you do cardio 7x a week for 45 minutes at a time as opposed to 3x a week for 45 minutes a time…I think you can figure out which is better for weight loss.
If you’re roughly burning 400 calories a session…the first routine would burn a total of 2800 calories a week. The second routine…1200. That’s a difference if 1600 calories burned. Pretty simple, right?
Now, if you ALREADY are doing cardio everyday, your next goal would be to increase your duration, and then, possibly your intensity.
So hypothetically speaking, instead of doing a 45 minute walk-jog, you can try a 1-hour walk-run. So now, you’re burning roughly 600 calories a session 7x a week.
If you do the math, that’s 4200 hundred calories a week! A difference of 1600 calories compared to the other routine.
Whoah…that just reeks of losing weight…wouldn’t ya agree? Again, it’s a numbers game. More is better.
You mentioned that you’re changing up your routine every two weeks. That’s great.
But I would say that the most important factors for effectively doing cardio when trying to lose weight should be in this order.
1. Frequency (7x a week or as much as possible)
2. Duration (no more than an hour)
3. Intensity (60-80% of your maximum heart rate = 220 – Your Age = MHR)
4. Variety (Every two weeks is fine)
BTW, if you’re strength training 3x a week, just do your cardio at the opposite time of the day. So if you’re strength training is in the morning, do your cardio at night. Strength training at night - do your cardio in the morning. This way, you’ll get to recover between your workouts and not overdo it.
Alright, now I want to talk about your nutrition.
I’m sure you’re shocked that I’m bringing this up (laughs)…but seriously, this IS the primary reason you could be hitting a plateau.
As I’ve said in the past, if you’re trying to lose weight, you don’t want to cheat more than 1 meal per week. Pretty strict I know, but I would go so far to say that EVEN if you’re eating ‘semi-healthy’…you STILL could risk hitting a plateau.
Let me explain.
Many people think that just because they eat healthy, they should or are going to lose weight. Unfortunately, this is not the case.
You could be eating the healthiest foods on earth – lean meats, fruits, vegetables, egg whites, cottage cheese and so on, but if your portions are too big, you’re waiting too long to eat between meals, you’re not eating the correct combination (protein/carbs/fats) of foods, you’re not drinking enough water, I assure you, this will get in the way of your results and possibly cause you to plateau with your program.
Yes, everything you do DOES matter.
So you must be honest with yourself. Are you doing everything you can with your nutrition program correctly to lose weight? Only you know the answer.
Now, let’s say you ARE following everything I just said…BUT, you’re only doing this 5 days out of the week. For the remaining 2 days, anything goes with your nutrition.
Well, believe it or not…this too CAN make a difference.
I know this may irritate you, but I’m talking from my experience with clients in the past.
If you want to lose weight, you must be on the ball practically every day with your nutrition program. And if you are going to splurge…make it 1 meal per week.
This eliminates all likelihood of your body hitting a plateau and not losing weight every week.
As I said yesterday, I have a nutrition program called “Nutrition Secrets to Success” that goes over all this in specific detail.
Lastly, I want to talk to you about your strength training. And since there are so many factors when it comes to effectively strength training, I’ll try to be brief so I don't overwhelm you.
In order to be successful and avoid hitting a plateau with your strength training you must:
-- Train as intensely and as long as YOU can within a 1 hour period. Now, if you can only do very simple exercises to start, that’s ok. As you get stronger and your endurance increases you can move on to something more challenging. Also, if you can only start off at 15 minutes, that’s fine, but you’ll eventually want to increase your duration to 30min to 45min to eventually 60.
-- Document your exercises, reps, resistance/weight for every session so you always know where you left off and you can improve on your progress the next time you workout. This tip has ensured that my clients have never adapted to a program I put them through.
-- Change up your strength training workout every 3-6 sessions. Again, this is a perfect way to keep your body from adapting. If you’re keeping your body off balance, you’ll always to be moving forward and getting results.
I think these 3 tips should really help you, but as I said yesterday, this is only a small piece of the puzzle.
My course “The In-Home Personal Trainer: Platinum/Gold Edition" discusses everything I just mentioned here…plus gives you a GAZILLION things more! Not only that, but the program will motivate you unlike anything you’ve ever experienced.
Hitting a plateau is easily the number one reason people give up and become frustrated. And that’s why I have designed my program so it’s completely “plateau-proof.” You’ll always be seeing results if you follow my detailed instruction and guidance that I painstakingly lay out for you throughout the course.
For more information about my platinum/gold course, go here - http://www.fitnessandresults.com/tihpt_platinum_gold.php
If you just want to get The-Home Personal Trainer book PLUS a bunch of free stuff, go here - http://www.fitnessandresults.com/the_inhome_trainer.php
Well, Jess and to anyone out there who is stuck with their program, I hope this helps.
Stay tuned for more Q&A next week.
Yours in Total Fitness & Maximum Success,
Jim Coughlin
Hi Jim,
What's a good way to calculate the amount of calories a person should be taking in when they begin an exercise routine?
Can an individual burn fat and build muscle at the same time? If so, what is the best approach?
Jacqueline
JC: Thanks for your email Jacqueline. These are some great questions. Alright, let’s get to it!
To answer the first question…What's a good way to calculate the amount of calories a person should be taking in when they begin an exercise routine?
There are a number of ways you can gauge this.
Now, I’m assuming your goal is to lose weight, build muscle, lose fat, etc...(basically, look good in a bathing suit…right?) If not, just send me another email with your specific goals. Though, this answer should suffice for other fitness related goals as well.
Anyway, I recommend 3 ways for figuring out the number of calories you should be taking in.
The first way is to take your body weight and multiply it by 10. So if you weigh150 pounds, you should be getting about 1500 calories per day. You would then spread this amount of calories over 4-6 small meals per day. (preferably 5 or 6)
So if you do the math, 4 meals per day would average to about 375 calories per meal…5 meals per day would average to 300 …and 6 meals per day would average to 250.
Again, to get the best results, I highly recommend getting 5-6 meals a day instead of 4. This will ensure you’re burning fat most effectively and not overeating for a particular meal.
Now, this method may not work for you…which brings me to my next two methods which involve a little more common sense.
The second method is to eat meal portions the size of your fist. This doesn’t necessarily tell you the specific caloric amount for each meal, but you can get a general idea by comparing your serving size of a lean protein, complex carbohydrates and good fats with your fist.
The nutritional facts for each one of these foods should give you a rough idea how many calories this is combined for each meal.
The third method is to simply listen to your body. No brainer…right? This means if you’re hungry before 2-3 hours after one of your meals…you DIDN’T eat enough. If you’re NOT hungry after 3-4 hours, well, you ate too much.
Now, taking into account that you’re using the ‘small frequent meals’ way of eating (5-6 meals per day), in my opinion, this method is by far the BEST way to calculate your calories. You can’t go wrong with it. Having said that, it does NOT work if you’re only eating 1-3 times a day.
So you definitely wanted to be eating small, portioned meals every 2-3 hours to get the best results.
It’s important for you to know that everyone is different so you’ll have to do some experimenting on your part, but these 3 methods should give you a great foundation for knowing what your calories per meal and day should be while exercising.
Also, to get the best results, I recommend exercising 2-3 hours after you have eaten 1 of your 5-6 meals. This will avoid you from getting an upset stomach and help you burn fat most efficiently.
Furthermore, this advice is only the TIP of the iceberg of what you should know about your nutrition program. I have an awesome program called “Nutrition Secrets to Success” that gives you all the information you need to be successful.
You can get it free by going here - http://www.fitnessandresults.com/the_inhome_trainer.php along with some other free gifts…or if you want, you can get the program by itself by going here - http://www.fitnessandresults.com/nsts_audio_program.php
I should have more information about my “Nutrition Secrets to Success” program posted on this page very soon…please stay tuned!
Alright, the second question or two-part question… Can an individual burn fat and build muscle at the same time? If so, what is the best approach?
Yes, an individual CAN burn fat and build muscle at the same.
The best approach?
Well, there are SOOOO many factors that involve doing this, so this question would normally require a 50-100 page answer, but I will do my best to condense the answer and tell you exactly what to do.
Alright, to build muscle you absolutely NEED to strength 2-3x a week. Anything less is going to make it next to impossible for you to see results.
Strength training takes many forms. There’s body-weight calisthenics training, free weight training, resistance band training and others, though, these 3 are all you really need and provide hundreds (if not thousands) of possibilities to build muscle.
Now, when you perform these strength training methods 2-3x a week, they essentially create micro-tears inside your body’s muscles from the resistance of the strength training you’re doing.
These 'micro-tears' make you feel sore 1-2 days after training and require that you rest about a day and get proper nutrition for your muscles to recover properly.
So because you are training this way, it’s absolutely MANDATORY that you eat properly while strength training to properly build muscle. More specifically, you must, must, MUST have a lean protein with every one of your meals.
Protein is made up of amino acids and these amino acids repair and restore the ‘micro tears’ in your muscles that you create from the resistance of your strength training.
If you do not eat protein with each meal, you’ll eventually create amino acid deficiencies which can possibly lead to injury. Not good.
However, when you DO consistently eat protein with every one of your meals while strength training - you will build muscle. They will consequently appear leaner and get stronger and this of course, is what you want.
Now, just so you know, when you strength train, it doesn’t really burn a high percentage of fat when you’re actually doing it, however, it IS responsible for burning fat calories overtime when your body is at rest once you have built more muscle from your strength training.
Ok, now that you understand building muscle, let’s discuss burning fat.
One way you burn fat is through intense and progressive cardiovascular conditioning.
Intense because you should be working at 60-80 percent of your maximum heart rate (220 – Your Age = Maximum Heart Rate) If you can do above 80 percent…go for it…just be careful. ;-)
Progressive, because you want to change things up. So walking is fine to start, but you’ll eventually want to do a jog… then jog-run… then run… then do some jump rope… then sprints… …then bike-riding…then an elliptical machine…then a stair master…then an aerobics class… and so on and so on.
As long as it’s intense and you’re changing it up, you can’t go wrong. Now, you don’t have to change your cardio up 20x, I just wanted to give you some examples so you get an idea.
Another way you burn fat is through healthy nutrition. This goes back to the first question.
The more you eat smaller frequent meals (5-6 a day) throughout the day, the more you rev up your body’s metabolism because your body has to constantly burn these calories for fuel INSTEAD of storing them as fat if you’re only eating 1-3 times a day. It’s also very important to be drinking water throughout the day as well to help fat-burning.
So to summarize, to burn fat and build muscle at the same time you MUST:
- Strength train 2-3x a week.
- Do some type of cardiovascular exercise 5-7 times a week.
- Eat 5-6 small, healthy, portioned meals and drink water throughout the day.
Again, like the first question, this information is only a SMALL piece of the pie.
There are MANY other criteria that you need to know about building muscle and burning fat at the same time in order to be completely successful.
Make no mistake about it, just ONE thing that you do wrong or you’re unsure about can jeopardize ALL your efforts – guaranteed. You don’t want that…right?
That’s why I highly recommend that you seek the guidance of fitness professional. You can get started today with one of my qualified trainers by going here – http://www.fitnessandresults.com/getting_started.php
Or…if a personal trainer is out of your budget, “The In-Home Personal Trainer: Platinum/Gold edition” is BY FAR your best decision for achieving your fitness goals.
This program gives you every detail imaginable about exercise and nutrition that I normally would give you if you hired me in person…but at a small fraction of the cost. It’s essentially the closest thing possible to a virtual personal trainer you'll ever find - and lucky for you...that trainer is ME.
Heck, I would even argue that “The In-Home Personal Trainer - Platinum or Gold program is better than hiring a living, breathing trainer, simply because you can conveniently use it anytime you want. And in my experience of training clients, convenience is everything.
You don’t have to wait around for a trainer to come to your home. At the simple push of a button, you can have me training you in your home for 45 minutes to 1 hour straight… EXACTLY like I would in person!
Look, if you’re really serious about getting into the best shape of your life, invest in the course right NOW. I promise you, there is nothing on the market today that comes even close to it.
For more information and to read what customers have to say about the program, go here - http://www.fitnessandresults.com/tihpt_platinum_gold.php
All for now. Stay tuned for more Q&A in the next couple days.
Yours in Total Fitness & Maximum Success,
Jim Coughlin
Hope you're having a great week.
I wanted to take this time to give YOU the floor and see what questions, comments or any general feedback you may have for me.
I do this every once in a while and many people find it to be helpful.
So go ahead... ask or comment away... I will do my best to address it the best I can. Like I've said before, not only will your questions and comments help you and me...but thousands of other people as well who may be thinking the same thing...so don't be shy :-)
Don't worry, I'll only list your first name to protect your privacy or I won't list it at all if that's what you prefer.
My email address is jim@fitnessandresults.com
Best Regards,
Jim Coughlin
P.S. I will be sure to post ALL of your questions plus my answers on my next newsletter/blog. Allow a couple days to a week for completion...thanks.
Just finished my game tonight and we got our arses handed to us 6-1.
After the game, as I was driving home with my brother-in-law, we both concluded that while we missed a lot of opportunities and had an off night, we were definitely unanimous about 1 individual who LOVES to whine like a little baby which doesn’t help matters either.
What’s crazy is, he’ll whine and there’s no rhyme or reason for it.
He’ll jump all over the referee with every call he makes. He’ll yell at other teammates when they make a mistake. He’ll do or say something that just kills our team chemistry.
During the game, he screamed at me for whatever reason, but I kept my cool and ignored him.
Look, there’s a huge difference between what you say and how you say it. Had the guy’s tone been different and told me what I did wrong, it would have completely changed the situation.
It’s pretty safe to say that if he’s losing his temper over a freaking recreational soccer game, he’s got some issues in his personal life as well.
He probably has a dead-end job or about to lose it, doesn’t get along with his wife or kids, has few friends and so forth. The whole world is against him.
He lashes out at people to make himself feel better, when really; he’s digging himself deeper and deeper into his sad, sad reality.
My company gets calls from people like this all the time and we kindly decline their business.
You can’t help someone who is constantly negative. Mindset is everything when starting your fitness program. If you’re already complaining before you even meet with one of our trainers, it’s going to be a quick conversation.
If you find yourself around people like I just mentioned, try limiting it to as little as possible…if at all. They’ll do nothing for you.
Life is too short to complain, piss and moan. Nobody likes a whiner, but they do like a winner.
And a winner is someone who is a DOER.
Someone who is constantly positive, constantly encouraging and constantly making the best of every situation they’re given in life.
And I guarantee if you have this ‘winner’ mentality with whatever you do…you cannot do wrong.
That’s all for now. Until next time, train hard and train smart!
Yours in Total Fitness & Maximum Success,
Jim Coughlin
Just so you know, I was foolin around when I said I was moving back to D.C. in my previous email as part of an April's Fool's joke (hahaha :)...but I WASN'T kidding about the HUGE 24-hour sale that I'm having!
The sales ends at midnight tonight, so if you want to save BIIIG, you've got less than 9 hours to basically rob me.
Seriously, these prices are so ridiculously low - I should be committed to an insane asylum.
I mean heck, I'm knocking off $150 bucks from "The In-Home Personal Trainer: Platinum Edition and $100 smackers off the "Gold Edition." This truly is a steal folks.
This will probably be the LAST time I do this EVER...so get yur tail feathers on over here now before you miss out - http://www.fitnessandresults.com/april_fools_sale.php
Best,
Jim Coughlin
P.S. I received some emails saying that because it is April Fool's Day, this sale must be part of a practical joke, and that I'm actually NOT selling my products at the super-low price listed. Well, fear not...the sale IS legit. Go here - http://www.fitnessandresults.com/april_fools_sale.php and order NOW before it ends very soon!
