Coughlin Inner Circle

Strength Training vs. Cardio

I met with a client the other day for a consultation and her goals were pretty much the same as most of my clients…lose weight.

I started talking to her about strength training and how it will help her change her body composition by building muscle.

For some reason she could not grasp this concept.

“Strength training?”

“You mean I actually can build muscle…that’s gotta be some old wive’s tale!”

I continued to explain the many benefits of strength training and what it can do for her, but she still did want to believe me…saying:

“I’ve read so many different things…I heard that cardio is the best…can we just do cardio when we meet?”

We went back and forth until finally she started to believe me…but she still was doubtful…I’m positive she’ll see the light once we start training together.

Many of you might be wondering the same, which is better…strength training or cardio?

Well, I can tell you without a shadow of a doubt that the answer is…

STRENGTH TRAINING!

While cardio is necessary and important to your fitness program, strength training is better.  I could give you many reasons, but I think this one will explain my point best.

Strength training transforms your body!

You have to realize that your body is composed of muscle, fat, water and bone…nothing more… nothing less.

The reason strength training is so vital because it increases your muscle while simultaneously decreasing your fat. 

This is not to say that when you strength train your fat will turn into muscle.  That’s like saying…bronze will turn into gold.

Fat and muscle are two separate tissues.

If you strength train, you increase your muscle tissue, while decreasing your fat tissue.  If you sit on your arse all day watching tee-vee and eating junk food, you decrease your muscle, while increasing fat…Got me?

I don’t mean to explain it to you like you’re a third grader, I just want  to make it crystal clear…simple stupid…because sooo many people including the lady I met with think doing nothing but cardio is the way to go.

Yes, cardio is important. 

It help you burn fat calories.  It speeds up your metabolism.  It increases your energy and endurance.  It helps blood circulation.  It help digestion and so on and so on. 

BUT, the one thing cardio does not do is…you guessed it…build muscle!  Let’s say you’re body is shaped like a pear.  Well, if all you were to do is cardio all the time, you would eventually look like a smaller version of the pear.

In other words you would shrink but NOT transform.  The reason for this is because cardio only burns fat.

I hope this helps you understand the importance of strength training and why you should NOT do without it.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S. Don’t think that this article is telling you to not do your cardio.  Cardio should and must be done in order to see the definition and muscle tone that your strength training is working you towards.  Got it… Good.

Age Has Nothing To Do With It

Ever since I became involved with fitness I have always heard the saying,

"Well, the reason it's harder for me to get into shape is because I'm OLDER."

In my opinion, saying this is just like any other excuse...

It's harder for me to get into shape because I'm busy with work.

It's harder for me to get into shape because I have bad genetics.

It's harder for me to get into shape because I can't get motivated.

It's harder for me to get into shape because it's raining.

That last one was a bit of a stretch, but you get my point.

Basically, you can make any excuse to NOT get into shape. Age just
happens to be at the top of the totem pole.

Obviously as you get older, your life becomes much more complicated.

You're consumed by your career, your family and many other responsibilities
all of which equate to more stress and makes it easier for you to rationalize to NOT exercise.

This is all understandable, but unfortunately, your body could care less!

Your body only functions at the efficiency you put it through day in and
day out. Your body was created to be USED. And as most people get older
they use their body less and less.

And this isn't a couple days or weeks or even months I'm talking about...as
people get older, they neglect their bodies for years!

And because they have done so, they have created huge deficits for themselves.
So AGE can be a factor for not getting into shape but only if you allow it to.
YOU determine how you take care of your body. Your body doesn't care of you.

Well, the good news is you can do something about this. It's called - Get up
off your Arse and start USING it!

And not just 3 times a week like some exercise books will tell you. I'm talking
every-day! Got it. Good. Until next time, train hard and train smart.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

All You Need to Kick Butt with Fitness

I’m sure you’ve heard the following phrases MANY times before.

"If you use THIS equipment you’ll be able to build the body of your dreams…"

"If you take THESE supplements you’ll get ripped faster than anything else…"

"If you go on THIS diet, you’ll lose 30 pounds in 30 days…"

"If you buy THIS gadget/contraption you’ll have a six pack in 6 weeks or less…"

"If you follow THIS program you’ll get results in record time…"

Time and time again companies try to lure people in by playing with people’s
emotions with these ridiculous claims.  It’s down right murder what they get away with! 

The worst part?

People actually fall for them and billions upon billions of dollars are spent or should
I say “wasted” year after year!

Well, I’m different. 

The reason why I became a personal trainer was to educate/motivate as many people as I possibly can by telling them the truth about fitness and health… not to rip them off and tell them ANYTHING just to make more money!

As many of you already know, I ain’t gonna bs you.

There ISN’T a best piece equipment to use.
There ISN’T a best supplement to take.
There ISN’T a best diet to go on.
There ISN’T a best gadget/contraption to work with and
There ISN’T a best program you can do!

Forget anything that sounds like the "end all miracle." They don't work and never will.

The only 3 components that DO work and will always have you kick butt with fitness are the following:

Consistency.
Variety. 
Intensity.

This may seem general but that’s it.  I can’t spell it out for you any clearer.  If you follow these 3 principles with your exercise program you can’t lose – period.
 
Now obviously you have to know what you’re doing to be successful. 

If you’ve never strength trained before, have no idea how to do cardio effectively or if you’re puzzled with exercise in general - you may need help.

If that’s the case, we’re always here for you.  Feel free to fill out a free consulation form by clicking this link – http://www.fitnessandresults.com/free_consultation.php
and we’ll be happy to show you what consistency, variety and intensity are all about!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

Kim Ludwig Success Story

Hope you are having a good week. Here is another interview I did with a client. I used to train Kim a while back. She definitely kicked some major arse!

The following is her testimonial and a QnA I did with her:

Testimonial...

I had no idea that when I placed that call to Coughlin Fitness & Results 10 weeks ago my life would change so completely! I have been working out with Jim Coughlin three times a week since April 1st and I've lost 25 lbs. so far and have never felt better!!

What Jim has taught me about nutrition and sensible eating has been invaluable in helping me get on the right track of meeting my weight-loss and fitness goals. Jim keeps me focused and motivated with varied workouts that are both challenging and fun. I've seen such an improvement in my over-all strength and stamina, particularly on the soccer field and chasing after my 2-year old son!

I simply can't say enough good things about my experience with Coughlin Fitness & Results. My only regret is that I didn't make that phone call sooner!

Interview...

Jim Coughlin: What was your reason for hiring a personal trainer?

Kim Ludwig: I wasn't having any success on my own and knew I needed the added motivation and accountability.

JC: Did you think you could accomplish your goals or were you doubtful?

KL: I never really had any doubts at all. Particularly after meeting you - You were very motivated and interested in my success, which I had never experienced before.

JC: Oh, stop...You're making me blush... Anyway, so what was it like juggling a full-time job, a 2-year old and exercise?

KL: Admittedly, it was difficult at times but more than worth the effort.

JC: You play soccer. Did personal training help you improve your performance?

KL: Absolutely! It had been many years since I had been able to play a full 90-minute game and not feel like I was completely drained of all energy. All aspects of my game improved dramatically.

JC: What exercises did you dread the most?

KL: Push-ups. I've always felt that my arms were my weakest muscles and I still dread doing them.

JC: What exercises could you perform the best?

KL: I don't know whether I performed them the best, but I'm most confident doing exercises involving my leg muscles.

JC: Do you think nutrition played a big role in your success?

KL: Oh, yes, nutrition played a HUGE role in my success. I really had no idea about nutrition until you explained it all to me. I fell into the typical trap of thinking that I had to eat virtually nothing to lose weight. It was quite amazing when I started following your nutritional guidance.

JC: You are now successful on your own with exercise. What advice would you give people who struggle with motivation?

KL: Change your exercises - try something new or different.

JC: After achieving numerous goals with personal training, what new goals do you have?

KL: I'd love to do a mini-Adventure Race! But my short term goal is to keep at it and get to 130 lbs. :-)

JC: Your husband started recently working out with you. How's he doing?

KL: He's doing very well. My husband is diabetic and had been tired all the time. Since he's started working out, he's had more energy and his blood sugar level has stabilized.

Hope you enjoyed that. Until next time, train hard, train smart.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

Why Sugar Spells Doom For Your Success

Ice Cream, cakes, cookies, brownies, candy, donuts, pastries, chocolate,
sundaes…you name it…they all taste good.  But as you know, the better it
tastes, the worst it is for you.

I know when I was a kid; my mission in life was finding and consuming as
much sugar as possible. 

Well, at least I tried anyway.  But I didn’t have much success.  My mother
raised me to eat very healthy, so sugar, was never really an option. 

It was only when I went to my grandmother’s did I get to eat “Entenmann’s
chocolate donuts”; otherwise…“Honey-nut Cheerios” and the occasional cookie
was as close to sugar as I ever came.

I remember in middle school when kids often traded food during lunch/recess,
they would NEVER want to trade with me because my meals were so healthy and
sometimes they poked fun.

Even though this bothered me as a kid, I’m SOO glad my mom was this way because
it helped me learn at an early age that sugar-based foods are unhealthy and
should be avoided as much as possible. 

Sugar also known as simple sugars or simple carbohydrates is the antithesis
for getting into shape. 

In addition to the foods I mentioned earlier, I would classify simple
carbohydrates as anything that is refined, processed or man-made. 
If you look at the “nutritional facts” of a food and it says 20+ grams of sugar…it’s too much.   

When you consume sugar, your body immediately produces huge amounts of
insulin causing you to have cravings and sets you up to overeat.

Ever wonder why when you eat Chinese food your hungry an hour later?

…because it’s packed with sugar!

Sugars break down super quick in your digestive system causing your energy
levels to plummet.  The reason for this is because the molecular structure of
sugary foods is very simple…these foods lack protein and fiber.

If you’re trying to lose weight, simple carbs are not the types of foods
you should be eating!

Instead, the foods you should consume are called complex carbohydrates. 
Complex carbohydrates are double-molecule stranded and break down slowly in your body.

These foods are high in fiber and in essence create spikes in your
bloodstream/glucose, causing your body to be more efficient so you have
sustained energy throughout the day.

Complex carbs consist of the following: Fruits and vegetables, Whole grain,
unrefined products such as multigrain breads and cereals, Pastas made with whole wheat or vegetable flours, and also beans such as lentils, black beans, navy beans and many more examples I’ll most likely tell you in the future.

Ultimately, if the majority of your meal plan consists of
complex carbs you will achieve the best results.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

This Stuff Friggin WORKS!

I know this may seem a little off topic but I promise
if you know someone who this relates to,
you'll be so happy you read this...

I consider my life to be pretty damn good.

I've got a beautiful-wife-to-be, a promising business,
I'm in good physical condition, I've got caring family and friends
who would do anything for me, etc.,etc.!

What more could I ask for?

Well, there has been one thing...

...and this is a bit embarrassing and personal but hey,
as you've learned from me in my previous articles,
I don't hold anything back (within reason ofcourse)
otherwise you would have stopped reading a while ago.

Anyway, here goes...

My good ole HAIR has been thinning for quite some time
and its bugged me for years.

I've tried everything from rogaine to nioxin to specialized
shampoos.  You name it.  I've tried it.  NONE of them ever worked.

I eventually started to contemplate getting a hair tran$plant...even
though I was FAR from being bald. 

I'm a very proactive person.  I wasn't about to lose the
battle on hair loss if I knew I could do something about it.

Fortunately, I didn't spend thousands on a transplant.  Instead,
I found something MUCH BETTER!

It's called "Scalp-Med" - http://www.scalp-med.com/ and
folks, let me cut straight to the chase - This stuff WORKS!!

I've been taking it since May 31st and in about 6-8 weeks
(as they promised) my hair has grown back thicker!!  It's unbelievable!

Now just so you know, this ISN'T a marketing or sales pitch.  I
don't get a dime for telling you this.

I just wanted to let all you guys out there know that there
FINALLY is a hair growth product that REALLY works!!! 

For a six month supply, I spend about $500 bucks.  This may
seem expensive, but trust me, compared to the other worthless
products out there...this is an absolute steal!!

So if your hair is thinning, you'd be out of your mind
not to try this stuff...Call them today - http://www.scalp-med.com/

Yours in total Fitness & Maximum Success,

Jim Coughlin

P.S. Look, I know your skeptical.  I was too.  But then I used it and
my hair started to grow back like a chia-pet...TRY IT!

Personal Training Benefits

I recently did an interview with my business partner, Frank Ippolito, formerly a client of mine.  Not just any client though…My most successful one!

Frank and I have been through a lot together and has become one of my good friends. 

Jim Coughlin:  What was your reason for hiring a personal trainer?

Frank Ippolito:  All of my life I have struggled with my weight, and, all of my life, I had not been very successful at controlling it.  About five years ago, my wife suffered a stroke that left her unable to do many of her former tasks, and I found myself with new duties and responsibilities.  Being the primary caretaker for a person can take its toll on the caretaker!  I eventually found myself, at 57, ballooned up to 260 pounds with a waist size of 55 inches.  I was getting absolutely no exercise, my self-esteem was low, and I was depressed.  One day, it finally dawned on me that I needed to do something about my physical condition, and I realized that I needed help.  I could not do it alone.

JC:  How did you feel when you first started?

FI:  I was scared!  Even though my doctor had okayed my starting an exercise program, I thought I wouldn’t be able to make it.  I worried that I could not do the entire routine, that I would be terrible at performing the exercises, and that I just wouldn’t have the confidence to see it through.

JC:  What were your strengths with your program?

FI:  My strengths were that the program was tailored to fit my specific physical condition so that I could perform the exercises with confidence and assurance that I would not injure myself.  In addition, the routine was designed to take me gradually toward more difficult and demanding exercises.  The biggest strength was my trainer.  He was patient, knowledgeable, boosted my confidence at every turn, praised me for every small accomplishment, and gave me the confidence I needed to continue.

JC:  What is your favorite exercise and why?

FI:  My favorite exercise is the leg press.  The leg press has developed and strengthened the muscles in my legs (the quads) and given them definition which before I never had so that during the summer months, I was ashamed to wear short pants.

JC:  What is your least favorite exercise and why?

FI:  My least favorite exercise is the prone leg extension.  This is an extremely demanding exercise for me and it makes me angry that I cannot master it.

JC:  What were your weaknesses with your program? 

FI:  For me, there really were not “great” weaknesses with my program.  That’s what having a terrific trainer can do for you.  If I had not had a trainer, I know I could not have accomplished my goals nor had the confidence to continue my program.

JC:  What have you learned from personal training?

FI:  I have learned that professionals can make all the difference in the world when it comes to achieving your goals and offering their expertise in helping you accomplish a difficult task.

JC:  How have you benefited from personal training? 

FI:  I have lost over 100 pounds.  I have gone from a 55 inch waist to a 38 inch waist; from an 18 ½ shirt to a size 16 shirt.  I now jog and lift weights.  I am able to do the day to day activities of living much more easily, and I find that being the primary caretaker is no longer the burden I thought it was.

JC:  What would you say to people who have never hired a trainer before?

FI:  I would say to try it!  It can change your life like it changed mine.  And who knows, not only will you get fit and, perhaps, have the body you’ve always dreamed you would have, but you may also make a friend.

Well, there you have it.  Another great success story and there will be many, many more to come!  If you haven't already, come join Frank and the MANY other clients we have helped!  Click this link to change your life TODAY - http://www.fitnessandresults.com/free_consultation.php

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S.  Changing gears... If you want to be scared out of your friggin mind, check out this movie called "The Descent!"  Most horror movies are lame, but NOT this one.  Trust me, it'll have you running for the exits - http://www.rottentomatoes.com/m/1153567-the_descent/