Coughlin Inner Circle

The Muscle and Fat Tug of War

Unless you’ve been under a rock or you’ve been blind to all the “fitness and health stuff” your entire life, you’ll know that to be physically fit and healthy you must incorporate 3 essential components into your lifestyle.  They are…

1. Strength training
2. Cardiovascular exercise.
3. Balanced nutrition 

Ok, so I guess you could say there’s a 4th component that you need as well  – motivation, mindset, desire, etc., but I’ll assume you already know that.

Anyway, so here they are.  All the tools you need to get fit.  You’re on your way to the body of your dreams…up and at em!

Ahhh….not quite.

While the information I just gave you is true and accurate, there’s a problem a lot of people have with their overall fitness program. 

Now this doesn’t apply to everyone, but I assure you, it applies to most people who want to get into shape.

Without a doubt, I would say that the biggest obstacle people face is not following a “consistent” strength training program. 

Sure, many people will hire a trainer to show them the ropes for a couple months, or many will toy around with some machines at their local gym, but at the end of the day, MOST people will only rely on their cardiovascular training and semi-healthy diet as a way to try to stay fit.

Well, unfortunately this is exactly why people are overweight and out-of-shape.

You must understand that if you are NOT incorporating strength training into your life at a bare minimum of least 2x times (2x may not be enough) a week, you will lose roughly one pound of muscle every year. 

There have been studies to show that this number could be more or less, but that’s irrelevant…the bottom line is - you LOSE muscle if you don’t strength train.

With every pound you lose, the slower your metabolism performs and the fewer calories you burn at rest.  This means the tug-of-war battle with your fat and muscle is being won by your fat.  When you don’t strength train, you increase your body fat.

Now the thing is, many people (especially women) are intimidated by strength training. 
Most correlate strength training with dangerous machines, heavy weights, uncomfortable and awkward positions, bodybuilding freaks, big burly muscles, and so on and so forth.

Also, many feel or have been taught at their local gym that they should always have a “spotter” while strength training or they won’t be able to do it efficiently.

Well, this is pure B.S.

If you’re not doing a regular strength training program right now, you can’t listen to this crap.

You must understand that strength training has NOTHING to do with the association of heavy weights or bulky machines and does not require someone to watch after you while doing it.

Strength training is ANY form of resistance that is progressive in nature and will force your body’s muscles to change or grow back stronger and leaner. 

This resistance is at all times controlled and safe and can be anything from machines at your gym, cables (not what I recommend), or what I primarily help clients with  - body-weight calisthenics, elastic bands and free weights as described in my book - http://www.fitnessandresults.com/homefitness_book.php

Whatever you decide, your strength training must be PRACTICAL and something you can consistently stick to.  Otherwise, it will be virtually impossible to get into shape.
Not saying this to frighten you, but just to give it to you straight.

Many people believe cardio and healthy nutrition are enough to “maintain.”   

Not true. 

Even if you’re doing cardio and eating super-healthy everyday, it’s not going to be enough.  You’re going to lose the war on fat…to avoid this incorporate regular and most importantly – practical - strength training into your life. 

You’ll be so happy you did!

Until next time…train hard and train smart.

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S.  If you don’t already know, I’ll soon be coming out with a 16 DVD step-by-step course that will eliminate all the guess work you have when it comes to your strength training routine.  If you can’t strength train by yourself - you cannot afford to pass up this life-changing product…Stay tuned!

Stay True to Your Goals

When you first start an exercise program you’re pumped.  You’ve established your goals and you’ve made the important decision that you need to start exercising and eating healthy to live a more fulfilling life.

You’re fed up with all the quick-fix scams, gimmicks, hype and other garbage that doesn’t constitute a healthy “lifestyle change.”

Whether you’ve hired a trainer to help you or not makes little difference.  The important thing is that you are taking-action and you’ve decided to change.

So, with this new change in your life, you’ve got a completely different schedule now.

Instead of watching Oprah at 4 comfortably on your couch, you’re doing cardio for an hour. 

Instead of going out for brunch with your friends at Starbucks, your strength training

Instead of casually opening the fridge and blindly eating without accountability or going out with your friends for happy hour, you’re eating 4-6 healthy meals per day every 2-3 hours and drinking nothing but water.

You KNOW this is what it’s going to take. 

Your desire is strong and nothing is going to get in your way. 

Say bye-bye old, ugly fat and hello new, lean body!

Sure enough, the weeks and months go bye and your body is starting to change!

Your losing weight, your clothes are falling of you.  You’re looking good, your confidence is strong, your full of energy and you have a new outlook on life.

Your friends however, have a different point of view.

They want the OLD you back. 

The same person who laughed at the notion of regularly exercising.

The same person who went to fancy restaurants and ate everything in sight.

The same person who went out for drinks every weekend and got blitzed.

They are irritated with all this “exercise and eat healthy” crap and it causes them to feel insecure and lash out at you saying things like…

“Haven’t you lost enough weight already?” or

“Why even bother to exercise…it won’t make a difference…genetics are genetics.”

WRONG!

It will make a difference.  They’re just saying this because they HAVEN’T made the decision to change themselves.

God forbid that you want to better yourself.  These so-called friends would much rather make you feel miserable and suffer along with them and their unhealthy way of living. 

Here’s a newsflash for you.

If you’re faced with this situation, you can’t let it detract with what you want.

If you want to lose 20 pounds, do whatever it takes.

If you want to wear size 6 pants, do whatever it takes.

If you want to have six pack abs and a 32 inch waist, do-whatever- it-takes.

Don’t settle for less.  If this is what you want.  Take action and make it happen!

Always remember, the decision to better yourself is YOUR goal.  No one can take that from you, but you.

If your friends choose to make food as their escape, not exercise and continue to gain more and more weight, that’s their problem and their goal, it’s NOTHING to do with yours!

That’s all for now… Have a great week!

Yours in Total Fitness and Maximum Success,

Jim Coughlin

P.S. If you want to learn how a 265 pound man told all is fat friends to shove it by losing 100 pounds, hop on over here - http://www.fitnessandresults.com/homefitness_book.php

Answers to Your Questions/Concerns...

Hope you're having a good day.  Here are some questions you had and my answers to follow.  I
hope this helps out!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

Hi Jim,
Do you have any recommendations for evening munchies? I feel like I eat
well all day and then after the kids (3 yr old and infant) are put to bed
and I can relax for an hour before going to bed myself, I start to want to
eat.  Whether I'm on the computer, reading, talking, or watching tv -
doesn't happen necessarily when I'm just watching tv.  I have healthy food
in the house, but end up eating too much.  I have to add that I am nursing,
which makes me unusually hungry and so I actually do need the extra
calories. Any suggestions?  Is it ok to eat a bowl of cereal (high fiber,
high protein, low fat - like Kashi)  - something like that often does the
trick, but not sure if that's such a great idea to do at 9pm.

p.s. I have just started with this program, and haven't gone through the
nutrition consultation with Adam yet. He is on vacation, but we will do
this when he gets back.

-Amy

J.C.  Thanks for your email Amy.  I would be happy to answer this for you.  The problem you’re facing is a very common one but one that can easily be fixed.  The reason you are experiencing evening munchies is for a number of reasons.

It’s possible that you may be not properly stabilizing your blood sugar levels or in other words, not eating the correct meal portions throughout the day. 

So, to address this problem, you must understand that from the time you wake up until the time you go to bed, you need to be getting a protein (turkey, fish, chicken, lamb, lean beef, protein shake, low-fat cheese) and carbohydrate (vegetables, fruits, whole grains) with EVERY meal.  If one meal is missing either one, especially if you don’t get a protein with a meal, this can set you up to having cravings in the evening. 

Not only that, but if you miss a meal or wait 4+ hours after a meal to eat again any time in the day, this can set you up to be hungry at night.  Since you’re body digests your foods every 2-3 hours, you need to be eating accordingly.  This equates to roughly 5-6 small meals a day.  I know, I know, seems like a pain in the arse…but this WILL eliminate your cravings.  Also, not drinking enough water throughout day is another reason, you may be experiencing cravings.  Water neutralizes hunger pains and insulin levels.   

To answer your question about eating a bowl of cereal…this is probably not a good idea.  Cereal will raise your insulin levels.  After 9pm, you need to primarily be eating protein based foods.  I recommend protein-based shakes such as myoplex ready made drinks – 11 ounces.  If you do have carbohydrates, they should ONLY be limited to veggies and fruits.
   
You also mentioned you are just starting your fitness program.  Well, this another reason.  Since your body isn’t used to a regular exercise routine (strength training 3x a week and doing cardio 5-7x a week) you may be having cravings.  Once you get into your routine, I’m quite certain your evening munchies will vanish.

I hope this helps.  Have a great day!

Give me some tips on cardio workouts on a treadmill.  I've seen different advice.  One is to workout at a lower speed for a specified time period and another is to work out at a certain speed for a specified time with short bursts (running) for approximately 30 seconds or so.

-Susan

J.C.  There is soooo much advice out there…it’ll make you go nut-so.  While what you just mentioned - interval training (combination of walking/running) - can help you, there isn’t one “best” way to do it.  My advice is stick to the basics.  Like strength training, cardio exercise is only effective if it’s…progressive and intense as possible each session.  Or should I say, as intense as YOU can do it. 

So in order for this to happen, you must ALWAYS be aware of two things.

1. Your target heart rate
2. Your breathing

To find out your target heart rate, you want to use the
“Karvonen Formula” also known as maximal oxygen uptake.  The following example will help you figure it out.

220 - Age= Maximum Heart rate (MHR)

(MHR) multiply it by 55-60% if you are a beginner.
(MHR) multiply it by 65-70% if you are intermediate.
(MHR) multiply it by 75-80% if you are advanced.

Using this method will always ensure your cardio workout to be progressive.
To measure your heart rate, I recommend getting a POLAR heart rate monitor or you can take it manually.  If you do take it manually, just take your pulse and after 6 seconds…multiply your number of heart beats by 10.

The next thing you want to be aware of is your breathing.  Simply use the “talk test.”  If you’re out of breath, the oxygen to your heart is inefficient, so, you may want to lower your intensity.  If however, you can talk easily, well, it’s too easy, and you want to up your intensity.  If you want more info, you can go here -   http://www.fitnessandresults.com/cardiovascular_training.php

I hope this helps and I wish you all the best!

Hi Jim!

ok, since you are asking...

I run and play tennis....not a lot lately, but if I were to exercise
regularly, that would be my choice.

I am 39, and have that "orange peel" look on my legs....and some spots are
worse with cellulite (back of legs and buns)....and I am not a huge
person…about 15 pounds over weight right now....5'2", today 138 lbs....

will running, exercising, tennis....really get rid of cellulite or will I
never get rid of it? Plastic surgeons say no ....

thanks!!

- Christina

J.C.  Thanks so much for your email Christina.  The plastic surgeons that told you this were right…While running is one component that will help you…it's not enough to help you get rid of your cellulite. 

The reason you have an "orange peel look" is because you're not strength training regularly, you're nutrition is off and you're not doing cardio (running) as MUCH as you should.

Applying these methods has been proven to work with hundreds of clients I have trained over the years and many other people I have studied from.   Plain and simple – following a regular strength (bodyweight calisthenics, bands, free weights) and cardio (running, jogging, jump rope) routine plus eating small healthy (lean meats, vegetables, fruits) meals WORKS…but…they only work if you are ready to apply them.

I take it from your email that your goal is - you want to lose 15 pounds. 

Well, to lose these 15 pounds, you need to be honest with yourself.  You need to visualize yourself already being there.   Have the end in mind…   

How will you look? 
How will you feel? 
How happy will you be? 

You see, more and more, what I'm realizing in helping people achieve their fitness goals is everything and I mean EVERYTHING starts with programming your mind.   Once your mind is ready…everything else takes care of itself.  Applying these principles will ONLY work if you are mentally prepared to apply them.   You must be serious; otherwise your efforts will not be what you want them to be.  Now, this doesn't happen overnight, but I assure you once it does, your life will change.   

The good news is within a couple months (or sooner), I'm coming out with an extraordinary personal training DVD course based of my book – "Home Fitness Secrets to Success."   This amazing new product will address everything you need to help you lose these 15 pounds and build the body of your dreams…
I highly recommend you pick it up when it comes out! 

But in the mean time, you can buy my book for your strength training – http://www.fitnessandresults.com/homefitness_book.php
And here is a great section to help you with your cardio – http://www.fitnessandresults.com/cardiovascular_training.php
And another for nutrition – http://www.fitnessandresults.com/resource4.php

I wish you all the best!

What Is On Ya Mind?

Hope all is well.

I just wanted to send you a quick note today to see if I could help you with anything regarding your fitness goals.

Just so you know, your questions/concerns could be the same as thousands of other women and men out there, so you would not only be helping yourself...but them as well!

Don't be shy...ask away my friend. :)

I will be sure to provide you with an answer to your quiry as soon as I can in a future newsletter.

Best Regards,

Jim Coughlin

Don't Be Controlled By Fear

About 4 years ago, I was working for 2 personal
training companies.  I was doing fairly well.  Both
were able to get me some clients and I was starting
to make a name for myself.

As pleased as I was about certain things, there were
other situations that bothered me.  For one, I had no
control over my income.  I was at the beck-and-call
of these companies.

One month I was sitting pretty, while for others, I was
starving.  Not only that, but because I was the so-called
middle man, I had no control over how the companies I
represented portrayed themselves.  In a nutshell, both
had lousy customer service, but that's an entirely different
story unto itself.

Bottom Line - I didn't have the control I wanted and I
knew things in my life weren't going to change unless
I started to make changes myself.

Then one day, one of my clients, Frank (who is now my
business partner/attorney/good friend), posed the question...

"Why don't you start your own business?"

I looked at him as if he had 3 heads.

"Are you kidding me...I don't know how to run a business...
I wouldn't have the first clue."  I said.

Frank just shook his head and laughed.

"You're in the business to help people get fit and
be healthy...right?  He said.                                                                                             

"Yeah..."  I replied.

"You helped me lose over 100 pounds...right?"  He said.

"Yeah..."  I answered.

"Well, what makes you think that you CAN'T run
a business...The company you work for didn't help
me lose this weight...YOU did!  He said.

"Ahhh...Errr...guess your right." basically speechless.

Whether I wanted to admit it at the time or not, the
reason I was telling myself I couldn't run a business
was because of one thing and one thing only - FEAR.

The reality was, I could start my own business and I
could be very successful, just like I was successful
with Frank and many other clients before him.

All I had to do was put forth the same energy and
enthusiasm into a business that I could call my own,
as I did with helping my clients, and I would have
achieved the same result.

I would do this of course - WITHOUT letting the
negative feelings of fear get in my way.  Why should
I fear something I haven't even tried?

Well, I'm happy to say that today I no longer live
in fear.  I've squashed it like the cancer it truly is.
I have a very successful fitness business...having
helped hundreds of people become healthy and fit.  I
no longer have to beg for clients.  Clients come to
me, and I decide whether I want to train them or not.

This isn't to brag, but make the point that because
I don't let fear control my destiny, I can be successful
with whatever I do in life.

Sure, there are things that require learning and dedicated
effort, but if you tell yourself you can do something,
without the fear of failure, you really have nothing
to lose.

If something doesn't work out, So what?  Move on to
something else.  You can't go through life being controlled
by petty fear or other negative feelings such as anger,
frustration, doubt, envy, regret and so on.

From now on, don't go though life saying "I CAN'T do this
...or I CAN'T do that.  These are false beliefs that
you have programmed in your own mind.  Fact is, you
CAN do anything you want.

YOU are driving the car.
YOU are steering the ship at sea.
YOU are the gatekeeper that unlocks your true potential in life.

Don't let ANYONE tell you differently!

That's all for now my friend.  Have a great week!

Yours in Total Fitness & Maximum Success,

Jim Coughlin

P.S.  Been hard at work on my new DVD course based on my
book - http://www.fitnessandresults.com/homefitness_book.php
It's going to be like having me right in your own home - training
you and helping you create the body of your dreams.  No joke.
There will be soooo much detail and precision put into this course
that you literally will be astounded.  Whether you've hired a personal
trainer in the past or not, this will be a program you cannot afford
to miss!  I will be sure to fill you in on all the killer details
in the near future.  As always - stay tuned!

Don't Be a Hamster on a Wheel

When most people think of cardiovascular exercise the first thought that comes to mind is it’s boring.

Why is this?

Well, it’s simple.  The majority of the public still conforms to the traditional methods of doing cardio…you know…treadmill, eliptical trainer, cross trainer, recumbent bike, stairmaster…basically anything that involves a machine or in my opinion anything that simulates being a “hamster on a wheel.”

When I first became involved in fitness and health I played the follow the leader role as well when it came to doing cardio, but after a couple years, I started to expand my horizons to different things - as I did with strength training.

Now what I’m about to tell you isn’t anything new or revolutionary, but I feel it is by far the best and most effective way to do cardiovascular exercise. 

Are you ready?  The best cardio is…cardio done OUTDOORS.  More specifically, walking, jogging, running and jumping-rope outside.

I know, I know…big deal right?  How is it different than doing it indoors?

Well, allow me to explain.

First, doing cardio outside forces you to not make excuses and get it done.  That means you don’t have to waste 20 minutes driving to and from a gym for something that can easily be done right away near your own home.

Now, many of you reading this have your own treadmill or piece of cardio equipment at home.  That’s great and if you like doing your cardio this way…be my guest.  But occasionally, you need to change your surroundings.      

One of my clients, Julie, who also has a treadmill in her home told me that she is already bored with her cardio and I have been training her less than a week.  Her reason – She can’t seem to get motivated because she is in her basement.  Well, you’re not supposed to feel like you’re trapped in a dungeon when doing it. 

And that’s exactly how you feel when you’re in your basement.  Trapped and isolated.  Doing cardio outdoors gives you a much better sense of freedom and makes it more fun.

Now back to gyms.  Something I can’t stand to see people do while doing there cardio is watching TV or reading.  This can almost always be witnessed at gyms.

If you’re trying to watch the boob tube or read while doing cardio…you shouldn’t be doing it the first place. 

Your mind is obviously elsewhere and you’re just trying to pass the time.

Cardiovascular exercise and watching tv/reading are two completely separate activities.  One requires you to train your body while the other requires you to relax it.  You can’t do both.

If you’re doing cardio exercise outdoors you’re doing it the way it was meant to be done…Effectively with NO distractions.

You’re not cheapening it or trying to escape from it as all gyms allow you to do.

And this brings me to my last couple reasons why I feel doing cardio outdoors is most effective, although I could give you plenty more. 

When you do cardio outdoors you’re able to get more oxygen to your lungs which helps you burn fat more effectively.

You’re able to work your body at a greater intensity because of the uneven surfaces (Try running up hills and see what I mean) which again, helps you get into awesome shape.

And finally, when you do your cardio outdoors, you’re able to think about your life more vividly and focus on what you want.  This means you’re NOT wearing headphones.  It’s just you and Mother Nature. 

Now, before you start calling me “Confucius”…try this yourself and see what I mean.  I promise you, you’re not going to feel like you’re in a cubicle like gyms do.

I have been doing my cardio outdoors for many years now…no headphones…just me and my thoughts.  I consider this my time to not only work my body physically but mentally as well.  I focus on my goals and what I want in life. 

Now, if you’re ok with doing your cardio indoors that’s fine by me, but it won’t hurt to change up your routine every now and then.  Give outdoor training a try…I think you’ll like it.

Yours in Total Fitness & Maximum Success,

Jim Coughlin