2 little known fat burning facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?


Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"


Now THAT is the right question.


You see, Protein is where it's at. Check out these two little known facts about protein:


1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?


2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)


Good sources of Lean Protein come from foods such as:


Fish, eggs, poultry, lean beef...


But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.


If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.


We have finally released our pharmaceutical quality whey protein.


You see, not all Protein powders are created equal.


Prograde Protein:


- Delivers unparalled purity through low-temperature mirco-filtering


- Is naturally sweetened with Stevia


- Contains 5.3 grams of branch chained amino acids per serving


- Mixes instantly with just a spoon


- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes


It took us a little longer to release Prograde Prograde Protein than we thought it would. But as always, we would NOT release this product until we could get it just right.

So get yours NOW. http://alphaiiomega.getprograde.com/protein-powder.html

1 Weird Belly Flab Buster

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

Hurry over to http://alphaiiomega.getprograde.com/protein-powder.html to take advantage of it.

This Is My Body or Is It?

As I sit here in front of this computer after finishing one of the most grueling workouts that I have ever gone through (for some of you that are reading this and come to my classes know that I practice what I preach), I stood in the mirror drenched in sweat admiring my body and this blog post came to me all at once. I hurried to grab pen and paper to pen this because I knew that if I didn't write it now it may forever be lost.

This one, in my opinion, is one for the ages.

I have been through a lot in the 30 some odd years while on this earth. I have battled weight loss, gain the weight back, to then loss the weight again, to gain the weight back. I have watched as well as worked with some great people over the years that have gone through this same dilemma- this yo-yo of up and down up and down. This roller coaster ride of hills and valleys, highs and lows, successes and failures (more failures than successes). This stop and start-quit and begin-frustration and triumph and back to disappointment (some never pick back up and start again).

Weight lost does not start with exercise nor does it end with eating healthier or doing more cardio. In my opinion the whole crux of the matter to weight lost comes down to your attitude how you feel about yourself. It starts with your mind how you see yourself-your self image your self worth. The mind is so powerful. The body will only produce, regurgitate, or reproduce whatever the mind tells it to. So as I stood in the mirror admiring my body- feeling good about how I look-looking at the scars and battle wounds that I have accumulated over the years. Some physical, some emotional, some intentionally, some accidentally this post came to mind. Before you continue to read on I must warn you that it is strongly penned with religious undertones so if you are an atheist or someone that doesn't believe that there is a higher power well first I feel sorry for you and second this article may not be for you. However, for the rest of you please read, re read, and read this again. Meditate on it and start today reciting this over and over (out loud and in your mind). Really try to read this slowly not like a pleasure read, but read it as if your life depended upon it because it does if you ever want to accomplish that image that you are chasing after. If you grasp this concept what you about to read then you will never have to worry about how you currently look or how you are going to look in those favorite jeans or if you will fill out that favorite shirt the way you would like. If you get this, watch how you will have a new outlook on your challenges, obstacles, trials, and struggles that you face with your self image. ASK YOURSELF IF NOT NOW, WHEN?



My Body

This is my body that God has made in His image
It is unique, beautiful, flawless perfectly designed by Him to bring Him glory
When others see me, they see Him because they see a wonderfully accomplished work of art
There are no mistakes on my body-everything everything is put in its place for a purpose
I love everything on my body from head to toe because God made it
I am the apple of God's eye
My body is not mine it was purchased at an expensive price because He loved me so much
God has entrusted this body to me
I will do my best to be a good steward (manager) over it
It is the only body that I will ever have
It is a holy temple that should not be destroyed, mistreated, abused, or misused
I will only consume and do things that will only develop and improve my body
This is my body that God has made

Again if you understand this concept everything else that you are facing with your weight loss, transformation, or image that you want to accomplish will be easily obtained.

Carpe Diem.

Lamail Spain

Charlotte Personal Trainer

Burn Fat and Keep It Off For Good

The other day, one of my clients and I were talking about her goals and her expectations with regards to the program that we have designed. The topic came up AGAIN that she didn’t want to lose her butt all she wanted to do was lose and tone up her stomach as well as she wanted to slim down her waist. I immediately tried to educate her on spot reduction and the myth that has been around for centuries with regards to weight loss and body transformation.

Today we are going to explore this topic once again and see if really there is truth to the concept that a person can workout a particular body part or parts and reduce that without losing in any other area.

Myth #1 If I concentrate on the one particular area that I want to lose weight, I will see the results that I am looking for

This myth starts our little conversation. It is the theory of spot reduction. Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most popular body part examples are seen when clients come to me wanting to get that J-Lo/ Beyonce’ butt, those Tina Turner legs, or those abs like Terrell Owen (yeah T.O. body I would die for!). These people main focus is on a particular area in which their efforts are to either enhance that area or lose the excess baggage that is currently around or on that area.
In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises.

Let me say that sentence again for those that are skimming this article: You will never attain a flat stomach just by performing abdominal exercises.

The reason for this is simple: the muscle is underneath the fat. So when you go to the gym (which if you have been reading my blog posts you have canceled your memberships and are currently working out at home) you see this everywhere. The guys that go to the gym and do the same chest and stomach routine over and over to still look like Bookman off of “Good Times”. Many people compare fat to the layers of an onion. Rather than disappearing from a particular place, it comes off layer by layer from the whole body.
Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from. Sorry!!
This is why, for example, a man may complain of getting too thin in the face - and yet still have a small 'spare tire' around his waist. Or a woman may complain of a smaller bust, and yet the hips may have barely moved in inch.

Myth #2 I can do ab work and it will reduce fat around my stomach

Um wrong! Sit-ups will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training.

Let me repeat that statement once again! To lose fat anywhere (butt, legs, stomach, back aka back boobies) you need to burn calories by following a program that involves both cardiovascular aka cardio training and weight training.

In doing so, you will decrease fat stores throughout your entire body, including the problem areas that you are so desperately wanting to get rid of.

You may notice that you sometimes lose fat in some areas more quickly than in others; this is simply due to a genetic selective pattern rather than a particular type of exercise. It is a well known fact that men tend to gain weight in their stomach region, whereas women tend to gain weight in their butt, thus the old comment about men being shape like apples and women being shaped like pears when they gain weight. If fat was mobilized, or used from the stores near the exercising muscle, then you would expect both men and women to lose weight in the same areas when following a similar program. However, losing weight in the butt is much more difficult for women than it is for men. Sorry Miss Jackson!!!

Myth #3 Muscle will eventually turn into fat if I stop working out

Another common myth is that muscle gained during a strength training program will turn to fat once you stop strength training.

Muscle is muscle and fat, or scientific term adipose tissue, is fat. It is like comparing apples to pears. Pun intended. They tissues are two different tissues which are completely independent of each other. If you stop weight training, your muscles will shrink because the stimulus to increase or maintain their size is no longer there; but by no means can they, or will they, turn into fat.

If you feel your body is becoming less toned or what I sometimes hear most men and some women say to me “soft” it is simply because your proportion of fat to muscle has changed. Fat, although you may not have gained any more of it, is now dominant simply because you have lost muscle. Another possible reason for the change is a common problem that exists with many people, primarily athletes and which happened to me once I finished playing college football. The problem is that they stop exercising, but maintain their eating habits, and thus slowly begin to put on weight.

You should see some of my friends that I played football with in college “Holy Jesus! Who is that?”

If you had been exercising but stopped, be sure to make dietary changes to compensate for the decrease in daily energy expenditure. As I was telling one of my newest clients this weekend think of the analogy of your body being a bank account. If you spend more money (energy) then you deposit then the result is a small bank account i.e. weight loss. But, if you put more money in (calories) but never go to withdraw any of it out then you will have a FAT bank account.

The Truth

Here's the skinny of the matter! There is very little you can do to influence specific fat distribution. Exercise should always be a part of any fat loss program -but vigorously exercising a specific body part will not have any influence on local fat in that area. This myth has been debunked again and again. One should enroll in programs that give them the best of both worlds- have strength and cardio training components in them. Boot camps and cardio kickboxing classes are great way to accomplish this.

It can be very frustrating but everybody is different. Stay committed to your training and nutrition - and don't be dissuaded by the commercials and images that show perfectly proportioned clones. Understand how your body works, and set achievable goals accordingly.

It’s A Process.

A. Lamail Spain

Charlotte Boot Camp

How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area-answer their phone (which I never really understood who in the heck can be that important to carry their phone in a gym to workout) then hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a bench push). That means you’d need at least in hour to perform four different exercises!

Truthfully, I hate working out! I wish there was a better way to keeping the weight off and looking good naked; however, the man upstairs didn't design us that way. So with that said, a much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 or 5:1 ratio Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

If you liked the sample circuit workout and have more questions as to how this type of workout gives you the best results in the short amount of time, then come to our Xtreme Makeover Boot Camps in upcoming weeks to come.

It's A Process!
A. Lamail Spain
Boot Camp in Charlotte, NC