Abs (the secret is revealed)

Everyone wants the secret, EVERYONE. The truth is that there really is no secret. But if I was forced to fabricate a secret out of thin air it would most likely be. "The secret to obtaining abs is eat healthy!" The only way to loose fat is to loose it in the kitchen.

This generation of people think that they can have their cake and abs too. Its not possible. I always joke with my clients at the gym when ever they would come in hung over I tease them by saying, "Oh! looks like you wanted to have your abs and brew too! huh?" Reluctantly enough most of them agree that they had a few drinks or ate a little unhealthy or did both.

Let me teach you a secret, my secret at least. I only apply this secret to myself during the winter and beginning of summer. So here it goes. If you are going to drink don't eat first. If you are already drunk, don't eat after. WATER! Food WILL NOT SOBER YOU UP. It will fatten you up. That is the bottom line!!! Seriously, if you are going to drink don't eat for 1 hour before, and don't eat after. It does not do anything in your stomach it does not soak up any alcohol it does not cure the spins and it will not prevent a hang over.

Like I said I only follow this in the beginning of the summer and in the winter time because this is something that eventually you cant fight any more. By the end of the summer most people who workout year round slack off and enjoy themselves in the last few weeks of august. I confess! The key to transforming your body though is when ever you get a little lazy make yourself pay! If every time you slack you punish yourself in the gym each year you will be less and less likely to slack. Eventually you will get to the point where you never take more then a week off.


The secret is revealed.

Thanks everyone
Frank

Apple Facts

Since today I have been quite busy I have not had time to read an actual article for today's post so I will actually recycle some information that I already know.

Apples, Green apples contain less sugar then red apples so they are actually a better fruit to eat when looking to go lean, citrus, and promote muscle growth. That's correct study's have been showing that the skin of an apple when ingested regularly actually aides in muscle growth. So an apple a day should really be the motto. It will keep the fat away and the muscle on.


As odd as this may sound for people looking to loose excess weight. Meaning more then 35+ you should stay away from fruit until you have gotten within 20 pounds of your goal. meaning 19 or less pounds from your goal weight. The reason being that the sugar in the fruit will effect insulin drastically!


Thanks everyone

Frank

Water intake

For people who want to learn how they can possibly consume close to a gallon of water a day without having to sacrifice your sleep quality by waking 1million times to go to the bathroom. I am reading that the body needs water most when you first wake up. So do your best to drink water before breakfast, after you eat about 20minutes after so you can give your body time to digest the food. Then continue on pace to finish the gallon of water by 6 pm. That is the best way. Remember we don't ALL need a gallon a day but as close as physically possible is best.

Water will help eliminate that fat on the body and keep the digestion cleaner and detox the body from any chemicals we may ingest during the day. Also it helps keep your energy levels highest in the body. The more water you drink consistently the better and cleaner you will feel. Your body will feel better and more efficient over all.

Thanks everyone again

Frank


*P.S.* I haven't posted it in a while and the number of people emailing me has gone down a lot. Which is good for my cell phone battery but I really do like reading some peoples responses. So here it is my email is Frankp.training@gmail.com remember you can email me with any questions comments or concerns regarding the blog also any topics you would like to see me answer.

CPA (application unrelated to fitness)

Ok everyone I know this is a topic unrelated to fitness obviously but a friend of mine is going to school for accounting. He is in a business program here and he has been trying to come up with a way to help people study for the CPA exam which all accountants should take. So he came up with a good method to study on the go and its a CPA application for your phone and this is the link to his page. Give it a shot go check the page out and show your support!

CPA Exam SmartTest

Thanks Everyone

Frank

Cardio tips for fat burning

We all have or have had that stubborn body fat that we cant seem to get rid of. The way that we try and get rid of it is different, each person has their own personal preference. The point is that obviously their are many different ways to get rid of body fat. Many people believe that cardio is the only way to loose fat. Many people believe that no cardio and strictly weight lifting resistance training and other anaerobic activity will work. Someone people believe in the power or diet alone no exercise.

There is a million or more ways for people to obtain the dream body, loose the fat, be skinny and transform their physique. Most people don't do it, and cant because they don't know what they are doing and others cant do it because they don't have the motivation. Some of the people out there are perfectly fine with how they are and don't care to change it if it requires too much effort. This statement and post will address all of the people out there regardless of your desire/ intentions with your body. 

BODY FAT! Devise a regimen that is a combination between anaerobic, aerobic, weights and rest.

What is the best type of cardio? How long do I perform this cardio for? How frequently?

*HOW EVER MANY DAYS YOU PLAN TO WORKOUT DO CARDIO FOR NO MORE THEN HALF OF THEM.* This is my rule of thumb, unless you have excess amount of weight to loose, or you are training to be a long distance runner then your cardio should not make up more then half of the days you are working out. Let me give examples.

If you workout lifting weights 4 times a week, you go to the gym for 40minutes-1hour and workout intensely.  You should do cardio on 2 of those days at the end of your workout the best time is at the end of the workout. So If you are training 5 times a week or 6 the formula stays the same since you cannot divide 5 in half do not go above 2. *This is a rule for those of us with that stubborn little belly fat we want to get rid of. Not for those who have excess amount of weight to loose.

As for duration my recommendation  is for more then 15 minutes but less then 50 so if you can run/ walk for 45 minutes do it because that is your only exercise that day. But if it is a day that you are doing anaerobic before your cardio my suggestion is do your anaerobic for 30 minutes and your cardio for 30 minutes as well.


Thanks
Frank

Top 10 Pre workout foods

Hey everyone,

Im actually not at home right now I am down the shore for the day. So I had this article set up for this morning because it would be easy for me to blog and have all of you able to read it by the morning. Ok so this is a topic on the best kinds of food to eat before a workout if Pre workout protein isn't practical for you. If you don't know what i mean by pre-workout protein please check yesterdays post.

http://www.askmen.com/top_10/fitness_top_ten/24_fitness_list.html

There is the list if you want to go to that website to read it please go ahead and do so!
I will post the list below with no explanations. This is in reverse order Worst to best (Remember these are the top 10 best so none of them are bad!)


(Good)
10. Chocolate
9. Carbohydrate energy gels (PowerBar/ Gatorade)
8. Banana's and other fruit high in natural sugar
7.Trail Mix
(Better)
6. Yogurt
5. Energy Bars
4. Oatmeal
(Best)
3. Almonds
2. Pasta (whole wheat/ grain)
1. Lentils


Frank

Bad Joints/ Stiffness

So this is in response to a few emails that I got this afternoon. People are saying that they love working out but the "body isn't what it used to be." Now we all know how that story goes, we can either quit or find a solution. Here is my solution, hope this helps everyone!

For those of us out there with either bad joints due to injury, muscle tightness, arthritis, bone degeneration etc. The number one doctor recommended treatment is surgery. The number one actual supplement to take is Glucosamine (much more effective and cheaper then surgery). This is the type of glucosamine that I take. I take it because it is organic and their are no by products. You don't have to take this kind... Their are 1million different kinds out there!


https://www.amway.com/Shop/Search/SearchResults.aspx?searchkeyword=glucosamine


For the people who don't drink enough water, or hate taking pills this is what I recommend because it is a twist tube that you squeeze into water and it flavors your water with only 5 calories no sugar, or artificial sweetener. Give it a try


Have a good one
Frank