While food shopping with my girlfriend today, I was looking to stock up on some nutritious foods for the next couple of weeks. As we surveyed the isles, we picked up various things such as veggies, different beans, green and white teas, nuts, etc… We decided to walk up and down each isle just so we would not forget anything, and we started down one isle that I would call the most dangerous isle in the store. It was the “Breakfast Isle.”   On one side of this isle, it was packed with sugar filled cereals, and breakfast items. Probably 90% of every food item on this side of the isle was processed carbohydrates, and sugar packed in a cardboard box, marketed to kids. Even the supposedly “nutritious” cereals and breakfast bars, were packed with bad fats, a lot of sugar and processed ingredients. On the other side of the isle, from front to end was nothing but “fruit juices” and different drinks. This store had every type of juice and drink that you can imagine, and this did not include sodas. Soda was in another isle. At the very end of the isle was a small area with maple syrup, pancake ingredients, and other “pastry type” of foods.  

Before you email me, yelling at me that fruit juice is healthy and wondering how could I think otherwise, stop to think about something; First of all, most of these drinks are not all fruit juice. A good portion of these drinks is filled with additional sugar on top of the “juice” that is contained within. The bigger problem in my opinion is that even though it is fruit juice, fruit juice is sugar in itself. Each bottle of juice is loaded with calories, and sugar. No one needs that much “fruit” in one serving. People think however, that because it is juice it must be healthy. In addition, since it is healthy, you can drink a lot of it.   

The truth is, many people have gotten very fat from partaking in a traditional “American” breakfast. The typical breakfast in this country is a heaping bowl of cereal,  and a large glass of ‘juice.’ Sometimes, the cereal will be replaced with a breakfast bar, which is nothing more than a large candy bar with some oats pack inside. Other times, people will make pancakes topped with butter, and tons of maple syrup. Either way, eating like this on a daily basis will contribute to most people gaining weight.

Breakfast truly is the most important meal of the day, but the traditional model of breakfast is nothing more than desert most of the time.  

 If you are looking to control your weight, develop the body of your dreams, rethink breakfast and stay away from that dangerous food isle in your local supermarket. As a matter of fact, the best places in most food stores are usually on the ends. The outer isles contain your fruits, veggies, eggs, healthy cheeses, and a lot of smarter choices.   

To help you with more of your nutritional choices check out Mike Roussell’s Naked Nutrition Guide. It is one of the most comprehensive, easy to follow and effective nutritional guides on the market. I have been nothing but impressed with this guide and everything Mike has done.

 Check it out.

 http://alwyncosgrove.blogspot.com/2008/01/excuses.html

The next time you have an excuse……………

Hope that all of you had a great New Year’s and more so, are on the path to an incredible 2008.

I am making some major changes for the New Year for myself.

I have some big plans coming up in ’08!!!

I am taking my blog to another level….stay tuned for that. It will be full of much more content and will benefit all of you tremendously. I am going to use my 18 years of experience and blend that with new ideas, interviews and help from the best in the industry to bring you great content and so much more.

I am working on some very cool information products. I have received many emails over the last year about producing some content rich products for people that need help in their quest for total fitness and health and I am ready to make that happen. Watch for these in the up coming months.

I have been busy writing for Men’s Fitness and have some spots coming up in the next few months including an article on core training that you don’t want to miss in the March issue.

Personally, I am committed to getting into the absolute best physical, and mental shape of my life by introducing new training routines into my own personal program while keeping things new and fresh.

Beyond that, I am going to be incredibly busy with work, life and making great things happen. Hope you are all committed to doing the same.

Set some goals, have some fun and take control of your life. The time is now so get busy!!

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…www.Truthaboutabs.com Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs  

Its been a while since I have blogged, but I wanted to wish everyone out there a happy Thanksgiving.

I will be hosting my first Thanksgiving in my new home and entertaining 16 people and one very large dog Great Dane. It should be fun.

Tips to make your Holiday better:

1. Eat smart. This doesnt mean you can’t eat everything you want, it just means that you should take it slow. Don’t load your plate up on the first go. Eat what you have, take a break, and if you are still hungry, save that for dessert.

2. Go for a walk after dinner. I know football will be on, and you will be fat and lazy after that meal, but the best thing you can do is walk it off. Get out in the cool Fall air and have a nice 30 min stroll.

3. Be Thankful. Remember what the day is all about. Thank those that have helped you in your life and be grateful. We get lost in the food and drink and forget the “why” of the day.

4. Get a Black Friday training session in. Dont take the whole weekend off. Get a quick workout in on Friday and go hit the malls later if you want.

Have a great day and weekend. Eat well, and be safe.

This is disturbing, but not surprising.

http://blog.wired.com/cars/2007/11/its-a-fat-world.html

By the way, have you been crammed in between two “large” people on an airplane lately?

Fat doesn’t discriminate ……..

 

“It’s a tough thing for people to accept – but the smaller the rate of fat loss – the longer you can keep losing fat without a plateau and the easier it is to keep it off.” – Alwyn Cosgrove

I took this from Alwyn’s blog and I thought it was perfect. Many people out there NEED to read, hear and understand this statement. Alwyn is the best when it comes to fat loss. You will not find someone that knows the subject better or has gotten better results.

Fat loss is simple, but doesn’t always happen as people want it to. Sometimes you will lose 4 pounds a week and sometimes a ½ of pound. It doesn’t always reflect your work ethic or your diet. It is the way it is. If you are one of the people that are losing fat and seeing some changes on the scale, be happy and understand that sometime slow and steady does win the race in the long run.

Chew on this: I have witnessed people lose large amounts of fat and weight over a year’s time, and gain it all back and more in less than that year’s time. Drastic weight loss rarely yields permanent long-term results. You can take all of the diet pills, and supplements that you want, and it really will not matter. You need to be on a sound training system, and a great diet plan to succeed. Better than that, you need to understand that big results will occur, but it’s a long process and you will need to stay the course.

Make fitness a way of life and strap in for the long haul. Even if you reach your goals, set new ones and keep going. If you don’t, you may wind up where you started faster than you think.

  If you don’t have a trainer or cannot figure out a program of your own, one program that works and is designed for the long haul is Turbulence Training. This is more than a program, it is a system that will keep you on track for the entire year.

If you are trying to lose fat, and lose it fast, you need to get your diet right, get on a sound resistance-training program and incorporate HIIT into your plan. Here are some basics:

• Find a cardio machine that you like or even better, one you do not like. Yep, I said one that you do not like. Chances are the one that you do not like is more difficult for you, which is why you do not like it; however it will probably give you the best results. Stationary Bikes are probably the best in the beginning. Elliptical machines will work, but are not my favorite for this type of training. Stay away from the treadmill for HIIT training. It can be dangerous. If you really want to run (which is fine by the way…just do it outside. More on that later)

• Start by warming up for about 3-5 minutes. Once you are warm, crank the resistance of the machine up to over where you would normally have it. If you usually go with level “5”, crank it up to level “10.” Once you crank it up, start moving as fast as you possibly can, and do this for 15 seconds. Once the 15 seconds is up, decrease the resistance on the machine to level “1” or “2” and move as slow as you can, but keep moving. “Rest” at this level for the next 30-45 seconds. Once the rest period is up, repeat the “on” cycle by cranking up the resistance and the movement for another 15 seconds.

• Do this cycle of “on” and “rest” for a total of 5-8 cycles. When you are finish, stay on the machine and cool down for another 5 minutes.

• Do this type of training after you do resistance training, not before.

• Make sure you check with your physician before trying this type of training system, especially if you are obese, or have heart/cardio vascular issues.

• WARNING: HIIT Training is very difficult and should not be taken lightly. Be ready for an incredibly tough training session, but one with many rewards.

• Finally, you don’t have to do any more “cardio” when you are finished. The fat burning effects of this will follow you out of the gym and all the way home for hours to come. That is the key to this type of training.

As a fitness coach, I see a lot of success in the people I work with. Some lose a huge amount of body fat, some gain a bunch of rock hard muscle, others get their cholesterol down, while getting the heart in the best shape ever. Total health improvements, physique improvements, energy levels go way up, etc… Very seldom do I see failures with people I work with. To be honest, I really cannot sit here and talk about any clients, athletes or otherwise that have failed while working with me. That is not necessarily me being great at what I do, but rather having great people that work my plan the way I want it worked. When that happens, success happens. It’s that simple. Its about commitment, refinements, and constant action.

What I do see many times however, are unhappy clients with outrageous expectations. When the expectations get out of control and people begin to believe that they are entitled to play by different rules than the rest of the human race…problems ensue. What I am getting at is simple: You cannot outpace biological rules very much. Well, with certain drugs, and other unhealthy practices, something’s can be sped up, but more times than not, we all play by the same rules. To think otherwise is disastrous.

Self-Destruction will occur 100% of the time as soon as we think we can break those rules and achieve things at an unreasonable rate. “Keith, how come I can’t lose 5 pounds/week?” “Keith, I only lost 2 inches around my waist this week, how come I can’t lose more?” “Keith, while my measurements are going down, and I am feeling better than ever, I am not losing as fast as I should be!” “Keith, my squat went up 40 pounds this month, can I get another 40 by the end of the week?”…yada yada yada…………

There is nothing wrong at all with being positive and shooting for lofty goals, as a matter of fact, I WANT people I work with to expect greater than average results. I expect better than average for them, so they should too. However, when those expectations become unreal and that unreal-ness attitude becomes their only reality…it sets them up for failure and misery.

Rules of Keith (part 1):

1. If you are trying to lose weight (Fat) and you are actually losing weight and fat each week…be happy!! If you have not hit the wall of plateaus like many do, and the weight is still coming off, or the inches are decreasing, celebrate and keep working that plan. I can promise you this, you WILL HIT PLATEAUS along the way, so be happy when you are not.

   2. If your clothes are looser than they were last week, and much looser than last month…BE HAPPY and celebrate. Don’t expect that each week you will lose 2-3 inches. It doesn’t work that way. As long as you are losing, you are doing the right thing.

3. If you have gotten stronger since you starting your training program, great!! You are doing better than most people are.

4. If your heart is in great shape, your blood pressure is down, and your cholesterol is at an all time low be happy. As a matter of fact, be more than happy. Many people DIE from having high blood pressure, a fatty heart, and high cholesterol, so if you have good numbers, awesome for you. Keep working and live a happier, longer life.

5. Remember where you were when you started this journey of fat loss, or muscle gain and look where you are now. If there is progress in ANY aspect (fat loss, inches off, strength/muscle gains, heart heath, blood sugar down, etc…) than you need to smile and realize you are doing better than you think. Work harder and you will keep seeing progress.

6. If you are one of the people that has stalled…meaning, you have STOPPED losing weight, STOPPED losing inches, or have STOPPED gaining strength, find a qualified fitness professional to help you push through that wall.

7. If you are reading this and think I am talking about YOU, you are probably right. But understand this, I have these issues with almost every single client I work with at one point or another, so don’t assume YOU are the only one I am talking to, cause I can assure you I am not. You are in good company.

  Self Destruction can ruin a plan faster than anything out there can. Cheating on your diet can be overcome, as can missing a workout or two. Self-destruction has been known to make people quit their plan and never come back. If you are one of those people, seek out help and stop destroying your good work. Realize that you all play by the same rules for the most part and if you are making progress, any progress, celebrate and keep working hard.

High Intensity Interval Training HIIT – High Intensity Interval Training…Explained

I recently wrote a little about HIIT, and about how much I love it… and how much it has changed the way I work out… and how much it has changed the way other people shed fat and keep in condition. What I didn’t explain very well if at all, is what HIIT is and how you go about implementing it into you workout and life.

Without getting deep into the exercise physiology of the thing, I will do a little back log into the WHAT, HOW and WHY of HIIT.

High Intensity Interval Training is just what it says it is, performing very high intensity, intervals for a short period of time. Why is it effective? To answer this question we need to backtrack a little and look at the more traditional type of training and the one that most people out there still do; Low Intensity Cardio training.

Traditional Low Intensity, Long Duration Cardio:

• Walking
• Jogging
• Stationary Bike
• Cross Trainer or Elliptical Machine
• Low to moderate intensity Aerobics classes

Most people will perform any of the above for 30 minutes to an hour, day after day, with little or no progress. Also, with all of the time constraints, why do people still do this type of workout?

Some reasons:

• It’s easy- This type of training is easy to get used to, and there is a very low or even zero chance of having the lactic acid build up that causes most people to quit. Why do you think almost any one with an average fitness level can hope on the elliptical machine and go non-stop for over an hour?

•  Its low risk – If you are way over weight, or have certain conditions, low intensity is safe and can be prescribed to almost anyone.

• It has been pounded in everyone’s brain that the number one way to lose weight or burn fat is to perform aerobic training. Although this form of training can burn a higher percentage of fat than high intensity training, it doesn’t mean you will burn more fat by the end of the day. This is an outdated fat lose modality and doesn’t work very well at all long term!

Let me explain; In a nutshell low intensity training will help you burn a certain amount of fat and calories in the time that you are actually exercising and not much more than that. It has been documented that low intensity training burns about 50% of fat for energy while training. Not bad. High intensity training will use about 40% of fat for energy while training. Not much of a difference between the two.

As I mentioned above, low intensity training only burns fat calories for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

Not convinced yet? The best way to ramp up your metabolism for the long haul is to build lean muscle mass. Muscle will always need to burn more and more calories even if you are just sitting down. The more muscle you have, the more you burn. Low intensity cardio, especially any kind that lasts more than 40 minutes at a time, will set your body up for catabolism. Catabolism is responsible for the breaking down of muscle tissue. This is what you don’t want. You want to maintain your muscle tissue at all costs. HIIT will help keep that muscle tissue in ways that low intensity cardio couldn’t. The right kind of HIIT can even help build lean muscle tissue.

HIIT is not only great for fat burning but also has other great “side effects”:

• Increased Lactic Acid Threshold – Lactic Acid is that burning feeling you get when you work out very intensely. Increasing this threshold means you will be able to do more work, at higher intensities, which means more fat burning and better results.  
• Shorter Workouts – Which would you rather do, spend 30-60 min. working out while listening to your high energy dance mix MP3, or just 4-12 minutes of increased intensity while listening to AC/DC and then you are done? (AC/DC is not a requirement, by the way, but is a great addition to this kind of workout!)
• Improved cardiovascular System – While trying to recover between interval bouts, your aerobic system has to work hard to overcome the oxygen debt caused by the lactic acid. This in turn helps to increase your aerobic capacity as well. Your over all cardiovascular system will be better off. So not only is your anaerobic system worked, but your aerobic system is as well. By the way, this is how most athletes train.

Convinced? I hope so. Now to the program guidelines.

You can perform intervals on almost any piece of cardio equipment (Elliptical, Bike, Stair climber, etc.) You can even do this with sprints while running.

Start with a warm up for about 3-5 min. Once you are warmed up, crank up the intensity on your machine to very high and then sprint as fast as you possibly can for 30 seconds. This means that during those 30 seconds you are going as fast as possible. Once the 30 seconds is up, turn down the intensity and “rest” for 1 minute. Now this rest is stopping your movement, rather just jogging very slow, or pedaling very slow at a low intensity. This will allow you to recover somewhat until the minute is up. Once the minute is up, crank up the intensity and go again for 30 seconds. Continue to do this for 4-12 minutes depending on your fitness level. WARNING: This is extremely difficult and you may feel like throwing up when you are finished. This is normal. You will be experiencing a lot of lactic acid your first few times, until you body adjusts. Don’t kill yourself in the beginning. Do what you can, and you will get better as time goes on. Most people can only handle 4-6 minutes in the beginning. Don’t go much over 15 minutes even if you are in great shape. You should be hurting after this workout.

I strongly recommend that you do the HIIT routine 2-3 times a week for the first couple of weeks and no more than 4 times per week once you are into the program. Mix this with a good resistance training program and a decent nutritional plan, and you will see results soon. 

This program is NOT FOR EVERYBODY. If you are extremely over weight, or have any kind of heart condition, DO NOT DO HIIT. Also, if in doubt, consult your doctor first. This is also not easy, and I never said it was. Just be warned that it will be very tough if done correctly. But as I tell everyone that starts this, it’s a quick 4-12 minutes and you are done. Hang in there and you will see great results.

If you need a program or system that will without a doubt help you melt that fat away, the following two programs are musts!! Check out Turbulence Training from Craig Ballentine. Craig’s system falls right in line with HIIT training and it’s guaranteed to get you fit and help you win the battle with your waist line. The other system is another excellent choice written by one of the best fat loss experts in the world, Alwyn Cosgrove. Check out  AfterBurn. This program has help 1000′s lose that horrible body fat in the quickest time possible. You won’t go wrong with either product!

When you are hungry and want something bad enough, nothing will get in the way of your goal. NOTHING. : Exhibit A:   

A long time client of mine, who has made huge strides in his training goals in the past year, was recently was married. Although he was looking forward to his upcoming honeymoon as any man would, he was distressed a bit because he was not sure he would be able to train while in Italy for two weeks. I assured him that he would be able to get some kind of training session in a few days a week. Italy must have gyms, right? Unbeknownst to me, his hotel did not have a gym and there was nothing of the sort around where he was staying. While many people might just shrug it off and take those two weeks to enjoy the country side and not worry about training, my client did just the opposite. His brand new wife spied him one day doing a routine of shoulder raises, modified deadlifts, curls and a few other exercises using loaded up suitcases, and everything else he could find with weight. He even asked his new bride if he could put her on his shoulders and squat her…this she declined. The overall message here is that in his quest for physically excellence, even this man’s honeymoon could not and would not get in the way of his training progress. This is exactly the kind of person I love to work with!!

Exhibit B:

A female client of mine had lost over 20 pounds since we started working together, and significant inches around her body. She works harder than almost anyone I have come in contact with to lose her excess body fat. So what? Well the kicker with her is that she has no Thyroid. It was taken out years ago and if you don’t know, it is extremely difficult to regulate body composition without a Thyroid…so much so that her Endocrinologist told her that she would never be able to lose weight.  If a specialist that you trusted with your care told you that it was futile to try to lose weight, what would you do? This woman didn’t listen and thank god she didn’t. As I said, she has lost over 20 pounds in a few short months and her clothes are getting looser and looser by the week. She is an example of commitment and drive. The program I have her doing is working so well, that her doctors are paying attention and amazed beyond words what has occurred. The truth of the matter is that this woman is working hard and totally committed to her diet and training. That in itself is the key to success.

Exhibit C:

  One of my athletes whom I have blogged about before (67 year old baseball player) is still training like a 20 year old pro. He comes in consistently 3 days a week, and trains with incredible intensity. Coming off shoulder surgery less than a year ago, he is probably throwing better than ever. Last weekend, he reported to me that he threw for 7 innings, and over 106 pitches and felt as good in the 7^th as he did in the first inning. Did I mention that he is a few years shy of 70?

-         Why are people so afraid of rap music? I am not saying that everyone needs to like it, but why fear it. I have people in my gym complain the second a rap song comes on. They run up and ask to change it. Now I understand if there is vulgarity and other things that may offend them…but it never gets to that point. Its music! I sense racial undertones sometimes from these people and it makes me sick. Besides, if “Young MC, Bust a move” offends you, you are really out of touch.

-         Innocent until proven guilty. I am all for that. However, if it really comes to light that Mike Vick DID actually kill, torture, or hurt dogs in any way, how the hell can anyone defend him? I heard recently that another professional athlete called Dog Fighting a sport, so therefore “we” should cut Vick a break. After all, he was just participating in a “sport!” If you really believe that, you are not much better than the people involved are. 

-         If you drink Alcohol routinely, you WILL have more trouble losing that fat that you are trying like crazy to get rid of. If you can throw back shots of Jack and still lose that weight and your life is good, drink up. If not, and you can’t seem to loose that extra weight, put the bottle down.

-         I have said this once before…there is nothing quite like High School Friday night football games. I miss being on the sidelines a lot, but I try to go to as many games as I can. Go support your local high school team and check out what I am talking about.

-         Highlights of my week – (1) I helped a man that has been confined to his wheelchair stand today by himself and aided him in walking 5 steps. Cool moment. (2) Woman that I have been working with for the past 2 months has no Thyroid…since we started training, she has lost about 20 pounds and about 10 inches around her waist. Her doctor told her that it would be impossible for her to lose weight without a Thyroid. (More on her later.) (3) Signed up my 10^th baseball player this summer for performance training. Two of my guys are throwing in the 90’s. After some more work, it will be scary to watch what they can do. (4) Gave a talk to 26 respiratory patients about how they can still workout with resistance bands. The excitement on their faces was priceless. These people started to lose hope and now they have something to work for. Very cool moment.

 I did manage to have some fun this summer as well. I attended my first Lollapalooza in Chicago this August with my good friends Jason Ferruggia, Craig Ballentine, and John Alvino. Pearl Jam was the headliner and the main reason that we all went, but I got to witness some outstanding performances for those three days. If you like music, don’t miss this event. I will be there next year for sure. 

 It has been amazing how many emails I have gotten asking where I have been, why I have not been updating my blog, etc… I really didn’t realize that so many people read this on a daily basis. Either way, there is still work to be done in my life, but I hope to get back to things on a normal basis pretty soon.  I will leave you with a list of things I learned this summer. Both good and bad, and maybe some in between.  

1. Most of the things you think are important in your daily life take a back seat when tragedy strikes and they never really take in the same importance again. Life will always be different for me, and that is not necessarily a bad thing.

2. No matter how “famous” people out there think they are on the internet, no one really gives a you-know-what how many internet articles you have written or how well known you are on a message board. The only thing that matters is whether you get results in the real world. Stop worrying about getting internet fame and start working on your business…the one that pays your bills. If you doubt this, and think you are hot stuff, go outside, walk down the street or even in your local gym and I bet no one really knows who you are or cares that you write articles for internet sites.

  3. Internet Message boards are crazy places. Apparently, people really believe that these places are “real” and spend all day racking up post counts. If you have 1000’s of posts on these boards, I really feel bad for you. Hopefully you will “get it” one day and go outside for a change.

4. Along those same lines, people who listen to message boards “fitness guru’s” for all of their information…don’t! If you are listening to people that make their living by gaining points from message board debates, then you are a moron. Good coaches and fitness “experts” are too busy training people to be on message boards.

5. If you gained a little weight this summer because you were less than disciplined, don’t sweat it. You will get back to where you were before without too much problem. Summers are for you to enjoy.

6. Pearl Jam is an amazing band on record and even better live, as is Snow Patrol. If you have the chance, see both of them before you die. Ben Harper is absolutely riveting live. Add him to your list.

7. Energy drinks work. I hate to say it, but when you are beat and can’t move because you are exhausted from a hard training session or working too much, they seem to do the trick. I am not one for supplements or anything along those lines, but a good energy drink can get you going quickly. Right or wrong, they work, but so do steroids, so take that for what it is worth.

8. If you are a young gun in the fitness industry (20-28 years old) spend time with people that have been doing this for over 15-20 years. In other words, books, research articles, and other 25 year olds are never going to replace the education you can get from spending a few days with people that have been in the field for a long time. Keep reading, writing, and studying, but get a real education and learn from people that have done it. PS:  I am taking applications as I write this. : )

9. Obesity is not a permanent condition.  Work hard, eat the right things and you CAN lose fat and a lot of it. No secrets or gimmicks needed. I will fill you in soon about a few clients of mine that have lost HUGE amounts of fat when most people thought they never would.

10. Doctors can be morons sometimes. (as can anyone) The next time a doctor tells you an absolute, challenge him or her. Get another opinion, and whatever you do, don’t give up. I have witnessed small miracles this summer from people going against the norm and trying something else when all else failed.

11. New Jersey has the BEST summer produce in the world. Well, in my opinion. If you are ever in Jersey in the summer, don’t drive past a fruit and vegetable stand without stopping and trying what they are selling.

12. Blogs are like A-Holes…everyone has one these days. Careful where you get your information. If you ever have a doubt about someone’s qualifications…check out his/her experience level FIRST and education second. It will tell you a lot.

 13. Don’t take yourself too seriously…have fun and enjoy your time and those around you.  More later…….   

I mentioned a while ago how I was asked to be a host on the ever popular FitCast Pod Cast show that usually runs once a week. If you have not done so already, you really need to check out this pod cast.

We pack in a ton of information and the show is fun too. Not only do we have great guests (some of the top names in the fitness industry) but we also talk about everything under the sun when it comes to general fitness, nutrition, weight management, strength training, corrective exercise, rehab, etc… Oh yea, we even throw a movie review or two in just about every show.

We also have a new format on the website where you don’t even have to download the show to your ITUNES or IPOD to listen, you can listen directly from the web page.

  To check it out, go here.

 - In one year’s time, a little over 64,000 people have viewed this blog.

  - The best day ever was 614 views in one day. 

 - Over 120 blog posts in that one year.

  - This blog was translated on Google in the following languages: Japanese,    German, Spanish, French, and 2 Middle Eastern languages that I was not able to figure out. 

 - I received emails from people who live in: Israel, England, Scotland, Turkey, Germany, France, Mexico, Sweden, Austria and Australia directly in reference to this blog. 

 - This blogged has been linked to over 70 other websites for various reasons.   

Anyway, I wasn’t sure I would continue blogging after the first few, but I am still enjoying it, so blog on. Thanks for the support.   

I am an old school guy by nature. Old school rap is the main thing on my IPOD and I still look for the Donkey Kong machine every time I walk past an arcade. I also love to train old school style. Dead Lifts, Squats, overhead presses, rows, sprints, and medicine ball throws are my favorite things to do. Coming from a therapy background it might surprise some people that I use this same approach when training athletes and non-athletes alike. In fact, I use those same ‘traditional’ exercise types with people that have problems.

 Old School style training not only can make you big and strong, but it can also correct a lot of issues around the hips, ankles, shoulders and low back. A proper Dead Lift, whether with Dumbbells or a barbell is an excellent way to strengthen the shoulder girdle, loosen up the ankles, activate the key muscles in the hip and stabilize the low back. All of these, by the way, are necessary things for optimal physical health.A good squat can do the same for the ankles and hips and can stretch the proper areas of the shoulder for most people.  The point is, if you have “issues”, physical issues, you need to incorporate some traditional, old-school lifts into your routine.

If you are like most people, you will want to get strong and put on muscle as well, in the least time possible. The good news is that you can do this and help keep yourself healthy. Check out Jason Ferruggia’s new all-encompassing e-book for the best and fastest way to achieve muscle and strength. Keith Scott (hey that’s me!!) has a bonus book that comes with Muscle Gaining Secrets too!! I hear he is a pretty smart guy. Not only does Jay’s book give you the guidelines on putting on strength and muscle, he uses an old school style to do it. Add that to the bonus from yours truly and you have a tremendous resource to fit your needs.  

Here are some lifts that I think are must adds to your routine: 

Squats

Dead Lifts

Over head Presses

Rows

Med ball tosses 

Whether you train for looks, strength or just to stay healthy, you can’t go wrong with the old school.

Food Group Servings:  (perceived intake versus ACTUAL consumption).  All numbers refer to servings per day.                                               

  Grains   Fruits   Vegetables    Milk       Meat    Fats/Oils/Sweets 

Females 19-24 

Perceived              3.2           2.6           2.6                           3.2           3.5          2             

Consumed             4.2           0.8           1.7                           1.2           1.6          3.0 

Females 25-50 

Perceived              2.9           2.2           2.5                           2.3           3.0         2.1

Consumed             4.6           0.8           2.0                           1.0           1.7        3.2 

Females 51+  

Perceived              2.5           2.4           2.6                           2.1           2.7         1.6 

Consumed             4.7           1.5           2.2                           1.0           1.7         3.1 

Males 19-24 

Perceived              2.9           2.1           2.2                           3.1           3.7         2.1

Consumed             5.5           0.6           2.3                           1.6           2.3        4.1 

Males 25-50 

Perceived              2.9           2.2           2.4                           2.2           3.4         2.1

Consumed             5.9           0.9           2.5                           1.2           2.5         4.0 

Males 51+ 

Perceived              2.7           2.2           2.5                           2.1           3.1         1.7

Consumed             6.2           1.3           2.7                           1.1           2.4         4.5 

This chart is kind of alarming. It basically points out that most people honestly think they are complying with their diet guidelines but in reality, they are not.  If we are to believe this chart (which I cannot find any good reason not to) people need to really educate themselves on nutrition and diet. I mean really take a proactive approach to learning from sources that really know.  Chances are you fit into the above chart somewhere. Chances are that you honestly think you are doing “right” by what you eat and consume each day. Chances are you are not.   

 Finally an information source that covers everything and in my mind will become the bottom line for most people when it comes to gaining muscle and strength. My good friend Jason Ferruggia has released what I think is the BEST source out there on the subject. While Jay is a friend of mine and I would do anything for him, I have to be honest…after reading this book, I was hesitant to help him by advertising it and giving it a testimonial. You see, the book is so good, I am seriously nervous about losing clients.  While I am no where in the same league with Jay when it comes to adding insane strength and size to people, or preparing athletes for battle, among other things….I still work with the same population as Jay does and once this book hits the hands of my readers, clients, and future clients, I may lose a few customers (as well as many other strength and physique coaches out there.) Yes, it is that good! No Bull.  I have read just about every book on the market when it comes to strength training, and this book trumps them all by a mile. Jay makes it very easy to read, he takes out all of the BS and replaces it with tons of usable information. He then adds so many bonuses to the package, that I really think he is insane for not charging more.  If you are wanting to look better, put on huge slabs of muscle in little time, gain insane amounts of strength, or if you just want to understand all of this stuff much better…you cannot afford NOT to get this book. Don’t hesitate…order this NOW. Click here to order.

When you are asked to help changed people’s lives, it is a huge responsibility and one that you really need to be ready for. In this business you will have men and women come to you asking you to make them fit.

Many want to lose weight, some want to lose all of their fat and build  some muscle at the same time, but most just want to lose weight. Is there a difference between losing weight and losing fat and building muscle? I used to say “no” to that question. They go hand in hand. These days, however, I realize that for most people the brain washing is too far gone and the logic of it all is gone.

You see, most people are honestly concerned about the scale and the scale only. They know they have lost fat, they know that they have built muscle, and the feel better than they ever have in their lives, yet they still are upset because the scale isn’t moving. It is to the point where it would be beneficial mentally for these people to take a water pill, and get on the scale. They would see quick weight loss and they would probably be happy. However, that is not the answer. As a trainer I usually find out that diets are NOT being followed, and clients are not doing what they should be the other 23 hours that they are not in my sight. Frustration sets in for both the client and the trainer and thus, the blame game begins. Clients will blame their trainer, the program they are doing, and the diet that they are not following at the moment. Trainers will blame the client for NOT following their diet, NOT working hard, missing sessions, not getting enough rest, not being consistent, etc…

I have parents who bring me their child-athletes, some in high school, middle school and even college, hoping that I will help make these athletes into the next scholarship “phenoms,” or a future pros. They will eagerly sign up for sessions, make plans, and walk away from our first meeting excited and ready to go. As a performance coach, I must say, I am just as excited usually and can see the potential in each athlete that comes to see me. Eventually, however, sessions are missed for “more important” things. Kids have tournaments that need to be played in. Vacations come and go, and finally there is the “We have a friend who does training in his basement, so we are going to work with him for half of the time and you the other half.” I could go on and on, the list of things I have heard is very long.

The months go on, the progress for these particular athletes is slow, and the parents grow anxious. The blame game begins. Parents will ultimately blame the performance coach for not getting their son or daughter ready. The coach will blame the parent and athlete for missing sessions, and not taking the training serious.  All of this blame and who is right? I guess that all depends. If you have a bad trainer or bad coach, I would guess that some of the blame would fall on his or her shoulders. Honestly, there are really bad trainers out there so I could see this as part of the problem. However, even the worse programming will yield results if followed consistently and if the client is doing their part the other 23 hours in the day. Read that last sentence again and again. To re-cap, even the worst programs written by the worst trainers can and will yield some results if they are followed consistently and if the client is doing their part on the side.  I have seen this to be true more than you know. That is why bad trainers still have clients. They may not get great results, but they get enough from the dedicated clients to keep the money coming in.  This brings me to who is ultimately to blame. Usually it is truly the client or the parent. As I mentioned above, it is the other 23 hours of the day that the client or athlete is not in my immediate care that things get messy. It is easy to blame the trainer or the program first, without looking at the rest of the day when you are away from the trainer. Did you cheat on your diet? Did you get enough rest this week? Are you doing the extra that was asked of you? Etc… Most people will say, “Yea, I eat what you tell me and I slept pretty well!” Did you eat what you should have ALL WEEK? What about the week before? Did you sleep well each night? How is your stress level at work?  You see, without sounding anal about all of this (I understand how I could sound that way) this stuff isn’t easy. To get where you really want to get, you have to put the time in, sacrifice and be patient. Read that again, especially the sacrifice part. TO sacrifice is to give up what you ultimately want to have or do so you can reach your goal. Anything less is not sacrificing and will not yield the results you want. So the next time you hear the blame game starting up in your head, stop and ask how your other 23 hours were. Be honest with yourself and take responsibility.  I have had clients in the past quit on me and their program because they were frustrated about the results they were getting. Notice I said “getting.” They were making progress, just not at the pace they wanted. Guess what? Every single one of those people who stopped training with me, moved on, or thought they could do it on their own got worse results than ever. (most gained all of their weight back, and others got injured somehow) If you can’t stay consistent and reach your goals with a trainer or coach, how the hell are you going to do it on your own or in someone else’s basement? Answer? Your not.  Make a true commitment, do your work and you will see results.  23 hours a day.  

A while back I wrote about a 67-year-old baseball player that was training with me.  Click Here He is 67, took a year off to have shoulder surgery, and decided to get back into the game that he loved to play at the level he did before he left.  Last week he had his first start on the mound. He pitched 5 innings, gave up only 2 runs, walked just a few and struck out 6 batters. At the plate, this 67-year-old man went 4-4 and drove in 5 runs.  He showed up yesterday to train with me again. His shoulder felt better than ever and he was ready to get after it. He did dead lifts, squats, shoulder push- presses, a medicine ball circuit, and a host of corrective-type of exercises, and then threw with me for 30 minutes. He comes back again tomorrow to train and throw again.  Sunday he starts on the mound again and his goal is to throw in the high 70’s once again. After catching him for the last month, I will have to say he is close.  When I asked him how old everyone else was that he played against Sunday, he replied that most guys were in their upper 40’s and 50’s. He was obviously one of the oldest on the field. Although I tried to get him to say it, he would only hint that he was certainly the best player on the field. He also hinted that he is better than he was before his surgery.  When people come to me and sign up for performance training, I always tell them, with confidence, that they will leave here better than they were when they start. If they don’t, I suck as a coach and trainer. At 67 years old, I don’t think this guy believed me when I told him that same thing.  I think he does now.

Sometimes you diet like crazy (or you think you do), sometimes you exercise like a madman/woman…or you think you do. Sometimes you think you are doing everything right.  Your scale does not move. Your clothes are not as loose as they should be. You are just not making progress.  Sound familiar? It should. I hear this a lot from people at the gym. They just cannot understand WHY things are not working, as they should.  Time to ask TOUGH questions: 

1. If your diet, your nutritional plan working? You may think you are doing everything right. You may think you are watching things and because of that, you should be loosing that extra tire around your waist. But, ask yourself a few questions:
   1. Am I REALLY doing everything I can?
   2. Are those Friday night beers and Saturday night margaritas on my diet?
   3. Is that “Cheat” meal a once in a month thing, or do I cheat every week at least twice?
   4. Am I really watching my calories the way I should?

 Now I am not one for strict calorie counting, but if things are working, maybe you need to.I am the guy who will tell you a cheat meal every once a month is going to kill you. It will probably be beneficial for you. However, is it really once a month? If it is more than that, maybe you need to change something.   Don’t fool yourself into thinking you are doing everything you can.  If your training program is right, and you are committed to it, and your diet is just, “OK” then you need to tighten up your diet.  The bottom line is that if you really are not reaching your goals, you need to tighten up your diet, training plan, and finally, tighten up your attitude.  Food for thought: Some people can cheat and get away with it. Some people cannot. Which person are you and are you where you want to be?

Do you want to have a great body to show off at the beach or at a wedding this summer? Do you want to achieve your goals in less workout time than ever before? And do you want to exercise at home with as little equipment as possible? If you are interested in losing fat as quickly, using simple workouts that can easily be done first thing in the morning or at night in the comfort of your own home, without endless hours of cardio, fancy equipment or nasty, expensive supplements, then this will be the most important letter you ever read in your entire life. Here’s why… My friend Craig Ballantyne, fat-loss expert, and monthly contributor to the most popular fitness magazines such as Men’s Health and Oxygen, is celebrating the 1-year “birthday” of his website TurbuelnceTraining.com, and he wants to help you get in shape for summer and “Save Your Swimsuit Season”, because you deserve better results! In it’s first year, TurbulenceTraining.com has helped thousands of men and women escape the prison of long workouts, crowded gyms, and more importantly, the shackles of unwanted ugly body fat. For years, Craig worked off-line with men and women at their wit’s end, who had tried everything, including 90-minute workouts every day and in some cases up to 7 hours of cardio per week, only to be left in frustration and near tears becuase these high-rep, long cardio sessions just weren’t working to burn fat – despite the promises of the so-called “experts”. But Craig knew there was a better way. So he packaged his years of research and over a decade of hands-on training experience into Turbulence Training, a routine that you can do at home, in only 45 minutes per workout, 3 times per week, allowing you more time to live life and love your body. So to celebrate the “birthday” of TurbulenceTraining.com and to help you finally lose the fat once and for all this summer, Craig’s put together 7 limited-time bonuses just for you. These bonuses will ONLY be offered for the next 3 days. After Wednesday at midnight, you’ll never again have a chance to get all 7 of these bonuses together again. And you know what? After painstakingly reviewing the Turbulence Training workouts and fat loss philosophy, comparing them to the common long, slow cardio workouts that so many people are doing (unsuccessfully, I might add), I’ve found that Turbulence Training IS the most efficient and effective fat loss program available. With all of the “lose fat fast” programs and snake-oil supplements out there, I have a strict criteria that a program has to meet before I even consider recommending it to my friends. But Turbulence Training is the real deal – after all, if these workouts weren’t, would the biggest fitness magazine in the world, Men’s Health, feature Turbulence Training workouts? Of course
not, they have too much to lose. It’s no surprise to me that Craig’s workout advice was featured not once, but TWICE in the June 2007 issue of Men’s Health magazine. And he is on Oxygen magazine’s Training Advisory Board, where he answers female fat loss using the Turbulence Training principles. Believe me, Turbulence Training is the real deal for fast fat loss. With Turbulence Training, you have nothing to lose (except for fat!) and everything to gain (including more time to live life, rather than spending your time indoors in your home gym in the basement or at a crowded, stinky, overpriced commercial gym). Because not only are his workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you’ll love his workouts. Or just return it for your
money back. Now let me tell you more about the Turbulence Training workouts. First of all, they can all be done at home with dumbbells, a bench, and an exercise ball (a chin-up bar is also helpful for those that are strong enough). Second, thousands of both men AND women (yes, women too!) have used these Turbulence Training workouts successfully to lose fat in a very short amount of time and without long, slow boring cardio. Craig’s proven that you don’t need to be at the gym everyday for an hour or more. “After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. At 34, I’m leaner and stronger than I’ve ever been. Thanks Craig!”
Christine Johnston,
Little Rock, AK In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home. No need for fancy, expensive gym memberships, or long commutes to an annoying “mega-club” where you have to compete for equipment (or worse, wait for a machine covered in the nasty sweat of the hairy powerlifter that used it just before you). Turbulence Training is as straight-forward as any fat loss program could be. You’ll get the workouts done fast, avoiding useless exercises or any waiting around twiddling your thumbs. Craig has cut the fluff you find in so many other programs so that you are using ONLY the best exercises that give the most results in the least amount of time. If you’ve ever struggled to figure out what to do for your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep
by rep, for a full 16-weeks of advanced fat loss workouts. Turbulence Training also includes workouts for the absolute beginner to help any newcomer, no matter what your situation, get started on their fat loss plan. Craig’s program also gives you
dozens of weeks of bonus workouts that help you take your lean body to the next level of definition. How badly do you finally want to succeed this summer? Maybe you got off to a great start earlier this year, only to have your momentum fizzle out because you lacked the time to follow that 6 hour per week program you got from the magazines. Or maybe you just got tired of doing the same workout week-in, week-out, because your old program didn’t have any variety. All of those problems are fixed by the Turbulence Training program. And you owe it to yourself to get Turbulence Training because you deserve a program that gets you results fast, not a program that makes you spend an hour on the treadmill each day while summer passes you by…You don’t need to live in the gym to look great! With all of the beginner workouts, regular TT bonuses, 16-weeks of advanced fat loss workouts, AND these 7 limited-time bonuses, you will have all the info you need to burn fat fast. PLUS, you’ll have step-by-step instructions for everything from how to measure your body fat, to what to eat at each meal, and exactly how many repetitions you should do for each exercise. The body you’ve wanted for too long can be yours, and in less time than you’ve always thought necessary. Get ready to experience a new body thanks to all the inches you’ll lose, the pounds you’ll shed, and the energy you’ll gain in the next few days, weeks, and months ahead with the Turbulence Training fat loss program you can do at home. With Turbulence Training’s use of time-saving, metabolism-boosting exercises, you’ll get all of your workouts done in 45 minutes, three times per week. In less time than it takes to watch the nightly news, an episode of Oprah, or one of those horrible talk shows on CNN, you can make rapid improvements in your body each day. So here’s why I’m writing to you today: Craig is quickly becoming an international fitness and fat loss expert. His on-line clients now span the entire globe, and he no longer has space for new clients. And those that are lucky
enough to work with him one-on-one pay up to $300 per session for his guidance through their personal Turbulence Training workouts (he’s
Toronto’s most expensive trainer!). But now the good news. Craig’s put together the ultimate Turbulence Training package that contains not only 16-weeks of advanced fat loss workouts and 10 weeks of beginner programs and tons of regular bonuses, but he’s also added 7 NEW bonuses that are available only for the next three days, including: 1) Meal Plans for Men & Women by Dr. Chris Mohr (Value $99) If you’re fed up trying to design a diet plan on your own, and not knowing how to eat within your “calorie recommendations”, Dr. Chris Mohr’s meal plans will show you EXACTLY what to eat at every meal. This “done for you” process will help you burn body fat with easy, delicious, healthy meal plans. 2) How to Measure Your Body Fat by Dr. John Berardi (Value $29.97) World-famous nutritionist Dr. John Berardi gives you a complete system for measuring your body fat levels at home without expensive equipment. If you want to know how to accurately track your progress, then follow Dr. Berardi’s step-by-step plan (PLUS, you’ll learn the shocking truth about handheld body fat machines). 3) High-Octane, Fat Burning Recipes by Mike Roussell (Value $19.99) Is chicken getting boring? Are you sick of oatmeal? Mike Roussell will change all of that with 10 high-octane, fat-burning recipes to help you remove boredom from eating for fat loss. It is easy to eat right when you’re using these delicious recipes. 4) How Hormones Affect Your Fat Loss: A Special Report from Dr. Holly Lucille & Jon Benson (Value $19.99) Imagine your hormones restored naturally, living 100% free from menopause or andropause symptoms, and living life with your energy and your teenage-years love life renewed!” In this report, you’ll learn how to avoid “hormone hell” with Dr. Lucille’s natural hormone solutions and supplement recommendations. 5) A 1-Month Bonus Trial at Global-Fitness (Value $9.95) Achieve the best possible results with your diet and exercise routine using this 30-day trial membership to Global-Fitness.com, giving you access to expert-designed workout plans, healthy recipes, fitness e-books, exercise instructions, and their new Motivational Success System! 6) The Turbulence Training Hardcore Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99) Vaporize stubborn lower-ab fat with this 4-week Advanced Fat Loss program. This might be the most effective, hardcore Turbulence Training fat burning program ever, and will help even the leanest men and women break through annoying fat loss plateaus. 7) A 3-Month Basic Level Membership to the Turbulence Training Discussion Forums & Other Exclusive Fat Loss Info (Value $59.85) Have your #1 fat loss questions answered by Men’s Health and Oxygen magazine expert, Craig Ballantyne. You’ll also read Craig’s interrogations of other fat loss experts, download Craig’s
teleseminars to listen to anytime and anywhere, learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, “the power of Social Support” – it really is the secret to your success. But this entire package is only available for the next 72 hours. On Wednesday, June 6th, at midnight, the 7 new bonuses will disappear from the offer, quite possibly never to be given away again. If you don’t pick-up this incredible collection of fat loss bonuses today, you might kick yourself for missing out. This is the kind of information that can take you from a fat loss plateau to a brand new body practically overnight. “I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams Success breeds success. If you start now, you’ll be burning fat and changing your body almost immediately, and that will give you the complete motivation and inspiration you need to keep at it week after week. After all, you have no time to waste to get your body ready in time for swimsuit season. If you are sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Turbulence Training to cut back on your workout time, boost your metabolism (allowing you to burn calories and fat ALL day and night), and help you lose inches and fit back into your old summer clothes and swimsuits. “I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and Turbulence Training, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body.!”
Rob Vickers This is the year you are going to “take back the beach”! No more hiding behind oversized t-shirts, no more sitting in the shade wearing extra clothes. And no more spending all the nice weather inside on a treadmill. Use the Turbulence Training workouts and the fantastic nutrition bonuses to change your body once and for all. Remember, like Men’s Health magazine, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Turbulence Training bonus package. Simply click right here to get started  P.S. Hurry, you only have until Wednesday, June 6th, at 11:59pm to claim your SEVEN limited-time bonuses. And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, 4-week Basic Bodyweight Workout, the Turbulence Training Nutrition Guidelines, the Turbulence Training Fusion Fat Loss Workout, and all the regular bonuses), PLUS the 7 additional bonus reports mentioned above. P.P.S. Try Turbulence Training for 8 weeks. If you aren’t thrilled with the decreased workout time, increased fat loss, and enhanced energy from the Turbulence Training system, just let Craig know. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men’s Health & Shape), and I guarantee it will work for you too! “Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I’m so confident in its effectiveness that, over the years, I’ve recommended it to
literally millions of readers. And the fantastic feedback I’ve received from readers all over the world as a result ensures you’ll be seeing a lot more of CB’s programs in the magazine.”
Adam Campbell, Sports & Nutrition Editor, Men’s Health 

Someone asked me recently how long I plan on working out. I said that I usually go for about 40 min to an hour. They quickly replied with a “no, I meant how many years are you gonna do this working out thing?” Huh? I must have looked at them in the same way I look at someone who asks me what color blue is.  I really didn’t have a clever answer, however, I replied quickly with “forever.”  “You can’t do this forever you know. You plan on doing this when you are an old man?” replied the person.  

Second look was about the same as the first…. “Yea, why not?” Again, a combination look of ‘disbelief and you are a moron’ came across my face.  “Well, you can’t lift all of those weights when you are an old man, right?”  Now forgive me for my ignorance about people, but I find that this type of attitude is what is wrong with the world today (OK, there are a lot of things wrong with the world today, but attitudes have a lot to do with that.)  

This brief conversation went about as well as me trying to argue the big bang theory with a born again Christian, meaning it was going nowhere (believe me, I tried) Finally, I gave up, smiled, and walked away calmly shaking my head.  Later that day, I did however think about the exchange and I was glad I did. I asked myself, for the first time, seriously, how long would I do this? I never really thought about it. You see, training, working out, whatever you want to call it has always been part of my life. There were never moments of “I should start training.” It just always was there, part of me, and part of my day. Most of the places that I lived throughout my life included more memories of where I trained, what roads I did my running, and which fields I went to when I needed to get a session in. I remember doing push ups and sit ups in my basement when I was 6 years old. I ran, played sports, trained, and have always been active. I have always assumed that I would do that kind of thing for the rest of my life. Was I wrong to assume that? Did this person really get me thinking or what?  

I work in the fitness industry and have for over 15 years. I have worked closely with athletes, middle aged people, old men and women, people with special needs, and so forth. Just about every situation and population you can name, I have been involved with in one way or another. From working with all of those people over all of those years, I always assumed that people trained, worked out,  etc.. for the same reasons that I did. Because they LOVED IT! Maybe I was wrong. Actually, looking back, I think I was dead wrong. Many of the people I worked with hated training. They hated exerting themselves. Worse yet, they were always looking for the “end.” “When is this going to be over” some would ask. They were not asking about the hour or the half and hour, more so they were inquiring about the training program itself. They really were counting the days that they could make their body good enough and feel good enough to stop training, and start the long road of de-conditioning, so they could be right back where they started. Why would someone do that? 

I guess, well no, I know we are all different. It takes a different kind of person to love to train, love to get their ass kicked by a heavy barbell, or love to feel so shaky and weak after a great training session, that they cannot drive home right away. It takes a different kind of person to throw up because the session is so difficult, only to clean themselves up and finish it out.  

I am not asking anyone else to love it as much as I do, or as much as you might. I am not judging you if you think training is a temporary blip in your schedule a few months of the year. I am not even worrying if you never train, never break a sweat and seem to enjoy your life anyway.   We are different. Training is part of my life and part of many people’s lives out there.  Will I do it until I die? Honestly I can say “Yes!” One way or another I will be lifting something heavy for reps, doing some kind of heart healthy movements and staying as pain free as possible. I don’t know if it will prolong my life, but it will certainly add to the experience.  

Clients show up at my doorstep because they need a change in their lives. Usually, the easiest thing to change is their body. ( People will get their hair done, change the way they dress, and even buy new cars…all in an attempt to bring something new and exciting into their lives.) I really believe that it is more psychological than it is physical for most. Granted, many have health problems and a physical change is necessary for getting their health back, but for most, whether they know it or not, it is more in their head. I will say it again…the change is necessary for people, somewhere in their soul, and that change is easiest in the body.  

I have no problem with that. Most of us need change and change in a good direction. Looking good, feeling good and being healthy are great ways to change ourselves. The point I am trying to make is that the change people are seeking, while it is physical, needs to be tackled in the mind primarily, because the mind is where it all started in the first place.  I have watched people fail at their attempts to get “fit” too many times to count. Sometimes its lack of will power, sometimes plain laziness, and sometimes they are “sabotaged” by others. Most of the time, people know what to do, but still do not do it. All of these are still mind games. You have to figure out how to play to win.   

With that said, once you recognize that it is your thoughts that will ultimately help you succeed or cause you to fail, you need to get a hold of them and learn to make them useful during quest for physical change.   Things to be aware of during your quest:  Sabotage:

1. Friends and family members that constantly impeded your progress through sometimes, unintentional ways are one of the biggest examples. Example: A close family member that is constantly telling you that although you look better, you still need to lose more weight and maybe need to do more or something different. The real problem is not you, or your training, or your diet in this case, further more, it’s not the family member either. The real problem is that you will take those words to heart, probably more than any, and convince yourself that you are failing. This will ultimately lead to your real failure unless you learn how to deal with the mind games.
2. Convincing yourself, through various means, that you are not making progress. Forgetting about all of the progress, you have made because all you are focusing on is the progress you have not made. This is a sure way to fail. Again, it is another mind game and this one is coming from you!
3. Friends and family that seem like they are encouraging you and on your side with your goals, yet give you a hard time when you go out to eat or socialize. They sometimes make fun, or other times tell you that is OK to have one drink, or a bite of dessert. These are some of the toughest times to be watching your diet. Have discipline here, and if not, don’t get into those situations in the first place

Comparison Shopping: 

1. When you shop, its ok to compare prices or merchandise…they is how you find the best deals. However, when your goal is fat loss, and you are on a nutrition plan and a fitness training plan, never comparison shop. What I mean by this is that you will always find someone, or some system that is doing something you are not and claiming incredible results. That will ultimately lead to doubts about what you are doing and then eventually steer you away from your plan. Don’t fall for this. Stop comparing your diet or program to other diets and programs out there. If you did your homework in the first place and found a nutrition plan, training program, trainer, etc… and you believe in all of them, stick with it. Stay strong and things will change.
2. Comparisons to others. You have been told all of your life not to compare yourself to others. We all know that people are different. Very different. While there are universal laws that help us all, we all react and respond very differently to situations, diets, training, etc… don’t assume that your progress should be the same as someone else’s. This is a huge problem and a big mind game that goes on all of the time. No more comparisons. By the way, you are going to look the way your genes (not jeans) permit you to look. Put away the fitness magazines and stop thinking your are going to look exactly like someone else.

Bad Math: 

1. People ruin their motivation and fail many times with their fitness goals because they are bad at math. Let me explain. People will start adding things up the wrong way. They see that the scale hasn’t moved, and then they figure they have stopped losing weight. What they fail to add in is that they have added muscle. On top of this, some people will even measure themselves and claim that the measurements are bigger, but again, don’t factor in the muscle development in the body. This is bad math. Muscle will take up space. Muscle will add dimension to your body in places that you are not used to seeing it. Embrace it. Know that it is a good thing.  

Once again, these are mind games. Once I explain to the client about simple things like muscle weighing more, taking up space and the client “gets it” mind game over. Well at least until the next one creeps in.  Reaching your fitness goals is never easy in the first place. It takes a lot of discipline, hard physical work and a lot of determination. When your mind starts playing tricks on you, play the game to win. Don’t let others, your own thoughts, or your own bad logic ruin a good thing.

1. People need to measure fat loss success by seeing how their clothes fit, rather then worrying about the scale.
2. People need to fine-tune their macronutrient intake (Carbs, proteins, and fats) as much or more than their physical training sessions. Diet is a HUGE component of success in fitness. Whether it is fat loss, or muscle gain. Sometimes macronutrients need to be adjusted each day, depending on what you are doing.
3. People need to get more active in the hours that they are NOT with their trainer or not at the gym. Take a walk, do some housework, play with your kids. Do something. The more “extra” movements you are doing, the better.
4. Parents that are serious about their children becoming great athletes (for whatever reasons) need to seek out professionals that can help take them to a higher level. Stop paying all of that money for speed schools who hire college interns to train your son or daughter. Find a pro that has real experience and can help your athlete make it to the next level and stay healthy at the same time.
5. If you contribute to an internet message board forum, stop celebrating that you have thousands of posts. It is nothing to celebrate. What it means is that you have way too much time on your hands and should be focusing on other things. It is worse if you do this when you belong to a Fitness message board. Please, get a life.
6. Athletes need to stop training one thing at a time. Weight room coaches need to learn that strength, speed, power, quickness, mobility, etc… are all interrelated. You cannot properly and safely improve one area without improving the others. Training should be a total approach. If you are not training that way, you are missing the boat.
7. People need to stop thinking of fitness as a temporary thing. It’s a lifestyle and a life long pursuit. There really is no end to it. Adopt a fit lifestyle and stop looking for the finish line.
8. Gym-hero’s who only train their upper body, need to realize that they are neglecting a huge part of their fitness. Don’t be afraid to train the rest of you. I have watched guys bench over 400 pounds but walk away from the bench with chicken legs. Train the legs.
9. Women (and some men) who honestly believe that 10 sessions with a trainer is going to get them 30 pounds leaner and be the answer to all of their problems. True weight loss takes a long time. 10 sessions will get you started, but you need much more work before you see serious results.
10. People that assume that pain is a normal part of their lives. YOU DON’T NEED TO LIVE WITH PAIN. Get yourself “right” and corrected and live pain free. Its not normal and not a birth right to be hurting each day.
11. People in crowded gyms who think they have the right to get the radio station changed because they do not like rap. (or any other kind of music.) if you are that uptight about music, bring your own and listen with earphones. There are other people that really do like to workout to something other then Christian pop.
12. People that complain about it being too hot in the gym just because they are sweating. Got news for you: You are supposed to sweat, you are training.
13. People that tell me that they cannot lose any more weight, but that their diet is really good, so it can’t be that! Wrong, 99% of the people that I deal with think they have a great diet, but in reality, they do not! They really are doing all of the wrong things and not half of the right things. Get help.            

 Be afraid, be very afraid.  

There is a being that lurks in many gyms throughout the world, and he preys on innocent, non-aware victims of fitness. He waits patiently for new blood to approach him each day and feverishly prepares his sales pitch to hook an innocent newbie. These people appear to him with various physical problems and difficulties. These people are looking for various answers to all of their health and fitness needs. This being is extremely intuitive and will seem to make total sense, almost as if he has special powers. He will have an answer to all of your problems and will convince you that he can fix all of your ills.  

Just who is this being and is he really dangerous? He is Bosu-Man and he is a danger to your health and fitness goals. He will take you down a long path of fitness goal destruction, one that may take months to recover from completely. He can look just like any other trainer or coach out there. There is no good way to distinguish him from any other trainer just by his physical features. He will even call himself by other names to trick you. He will tell you that his craft is “functional” and convince you that his methods are the only way to really train these days.

   Bosu-Man has many accomplices; some are female and are simply called, Bosu-Women. The male and the female Bosu-Beings will carry the same promises and will potentially inject the same amount of danger on to you. Beware of both.  For they live in the same world.  

Bosu-Beings are equipped with all of the regular equipment that everyone is used to seeing in their gyms. Heavy bars, Dumbbells, Machines, etc… But the major identifying factor is the overuse of the Bosu-Ball for most all of his/her training. Bosu-Man will incorporate the Bosu for almost everything. Squats? Only on a Bosu. Overhead presses? On a Bosu. I have even witnessed one Bosu-Woman making her client perform DB Dead Lifts while having each foot positioned on a Bosu ball. Many will bench press with their clients, but only on a Bosu.

  The number one danger from these beings is not just the use of a Bosu ball. You see, the ball in itself is not dangerous, even its use in the right circumstances is safe and sometimes good. The danger comes from these beings using it with all of their clients before any of them even have a basic grasp on the movement in question on a stable, non-yielding surface. The Bosu-Being will incorporate these exercises without any evaluation of movement or any education to their client on how to do the movement correctly. The Bosu-person will have his/her client perform Bosu Squats, for example, before the person ever has tried a regular squat in the flat, stable, non moving floor. Bosu-Man is not interested in teaching, or even in improvement. Bosu-Man’s goal is to make every single exercise that he gives his client as difficult as it can possibly be. Why would this creature do such a thing you ask? Simple…The harder the client works and the more they sweat, the more they feel that they are getting a great workout and that Bosu-Man/Woman must be the greatest trainer in the world. It is a very dangerous trap that most people fall into. The harder you work, the better trainer Bosu-man must be, right?  

 Wrong. Bosu-Man is tricky and will trick you into thinking you are reaching all of your goals. But are you really? Ask yourself, no better yet, ask Bosu-Man just how doing DB squats on a Bosu ball is really going to make you stronger in daily life? He will undoubtedly tell you that it will make you more functional and that function is the key to being healthier and moving better. However, ask him just what kind of function is he working on. Unless you live on an active fault-line, and are anticipating multiple earthquakes, I really cannot see how training constantly on an unstable surface is making you more functional. If he tells you that it makes you stronger, ask him how much more weight you might be able to lift if you were on stable ground?  Some Bosu-Beings train athletes which is even scarier. I have seen Bosu-Trainers making golfers swing their clubs while standing on a Bosu ball. This would only make your game worse, unless of course you are playing during a stage 3 quake. I have witnessed Bosu-Man teaching his client to swing her tennis racquet while on a Bosu ball. Again, I ask…how does that help your tennis game? “It helps you recruit more muscle fibers in the legs, thus making your stronger!!” Well, yes, it might, but again, it trains you how to function in an unstable, yielding environment. None of which any athlete plays on.  

 Maybe we should ship Bosu-Man to the
Middle East. Maybe his training regiments will do well over there, where there is war and where the ground shakes every 5 minutes.  

So beware of Bosu-Man. It you are snagged in his net, ask him why he does what he does when you see the Bosu ball come out. Ask him if it might make more sense to do those squats, presses, or dead lifts on the solid ground first. Finally, ask him where he got his education, and which certifications he holds. Once you do this, he might reveal his true colors to you.

Be afraid, be very afraid…

  While you are watching out for Bosu-Man, also keep your eyes peeled for Stability Ball-Girl. She is just as dangerous and will take you down the same road of fitness goal destruction.

Body: “I am feeling pretty good right now, why all of the exercise? I mean, my back does hurt in the morning, but that is normal as you get older. No biggie. Yes, I know…don’t have to say it…I am a bit overweight these days, fat even. I know I can lose it again, but must we do all of this exercise?” 

Body: “Its been two weeks!! TWO FREAKIN weeks and I am still the same weight. You have been brutalizing me with deadlifts, squats, push ups, shoulder presses, and not to mention that HIIT stuff, which by the way, almost killed me. Is there a reason why we are coming close to death every 30 seconds, unable to breath? Is that fun or something? I don’t get all of this. I don’t want to change!! I am happy as I am.” 

Body: “OK, OK…you have forced my hand, so to speak. I am changing. I don’t want to, but you are forcing me to. This third week of all of this stuff you are doing to me must be the “magic week,” but I still don’t get it. I am finally starting to see changes and feel them too. Those pants are looser, and I see muscle where I haven’t seen it in years. I also don’t hurt as much in the morning. Although I am still very sore from those stupid weights.” 

Body: “Now I am really confused. Just when we see changes, you switch everything up on me. Now we are doing different exercises than before, different weights, different sets and reps. I am really confused now. This better work!! I mean it. By the way, I think I am still losing fat and feel stronger than I have in years…This stuff works and I am starting to like it. I am just not sure why we keep doing new stuff all of the time.” 

Body: “OK, I get the exercises stuff. It works. I am sold, but do we really have to eat the crap you are feeding me now, all of the time? What happened to my pasta and bread? I love that stuff. Granted, I always felt like a bloated walrus after woofing down a huge plate of spirals with sauce, but man it was good. Also, no more cold cereal in the morning? What’s up with that? I love Raisin Bran and I always thought that was good for you. Do we really have to have Spinach Salad and cottage cheese all of the time now? In addition, could you possible shove MORE protein down my throat? Come on, the 200 grams yesterday wasn’t enough? And you think this is going to help me loose weight?” 

Body: “OK, you were right again. I am down another pant size, have more energy than a fifth grader on a pixie stick high, and look incredible, if I do say so myself. I guess you know your stuff. I guess that trainer guy telling you to do all of this really knows what he is doing. I mean it’s only been 5 weeks and look at me. I am nowhere near where I would like to be now, but we need to keep going. I am really starting to like what I see and how I feel. How come we didn’t work out today anyway? Do we really need a “break?” Come on, rest is for wussies. Lets workout anyway.” 

Body: “Holy crap. These training sessions keep getting harder and harder. I love them, but do we have to keep turning things up each week? Come on, I thought we were doing well where we were. Why the increase in intensity? I am still making progress…aren’t I? Granted, not as much as I did a few weeks ago, but still feeling great and looking great. Cant we do the same workouts as last week?” 

Body: “are you sure I am aloud to eat more? I mean, isn’t the goal to cut calories, and now you want me to add more?? I am confused. But, yea, I know…you know what is best. If you say this will help, I am all for it. After all, so far so good.” 

Body: “Now wait a minute here. I started with the weight lifting, hung in there with the eating part, did everything you told me to do, but these new HIIT sessions are brutal. Seriously, I thought I was going to die. How in the hell is pedaling a stationary bike, at the highest resistance, for 20 seconds straight going to help me lose more fat? Aren’t I supposed to walk or jog on the treadmill for 30-40 minutes to burn fat?” 

Body: “Once again, right you were. I have never looked so good. It’s been 6 long months, but I have lost all of the fat and some that I thought I would, totally changed the way I eat, and I have put on some great muscle. I hate HIIT, but know how well it works. I love to lift weights and train each day. I have more energy than ever, and will never go back to who I was before! That trainer guy should get a raise!! I have reached all of my goals, but doing so has only made me set new ones!” 

 Body: “Wow, I finally look good naked and feel 10 years younger!”

Here is some news to report in the world of Keith Scott. (don’t worry…I am not getting married, having a baby, or haven’t saved money on my car insurance..nothing like that.) Fitness-type of news….

 1.      I have been asked to join The FitCast as a co-host. If you have listened to some previous shows then you would know I was a “guest” host on the very popular fitness pod cast. I was asked recently by the show’s creator, Kevin Larrabee, to be one of the new, more permanent co-hosts, and it was an opportunity I could not refuse. I am looking forward to helping the show continue to succeed and hopefully pick up some new listeners. Make sure you subscribe to this pod cast so you do not miss any shows. There is usually a new show every week.  

2.      My official Website is just about finished and will continue to be a work in progress. However, I have made it live and you can feel free to go and check it out. I will be announcing its “official” launching in the future however. Check it out here:  www.KeithScottTraining.com. There will be a newsletter soon as well as some articles and other “features.”  

3.      I have a small Q and A in the May issue of Men’s Fitness which is on news stands right now. You cannot access it through the internet, but you can check out the site anyway before you go out and buy your copy. I will be contributing more content to the magazine in the future.

  How do you know whom to trust these days? There are people all over the internet claiming to know “the” answer. Everybody has the cure for fat loss. Everyone has the best way to put on huge slabs of muscle. There is an expert in every town that has a blog and a website, just waiting for you to log in and “trust” them.  

Every gym out there has the “best” trainers. If you don’t believe me, just ask them. I have been in and out of gyms, all of my life and every single one I have been in had the best. That is an amazing accomplishment. So many of the best spread all over the US. 

 There are doctors and chiropractors out there that all have the “best” answers to all of your problems.  

Now, there are “corrective” trainers that can fix you in a moments notice, just by you explaining what is wrong with you…over the internet even! Experts are everywhere!  It must be maddening for the consumer out there that really doesn’t know who to trust and what to look for.  

Don’t worry, this isn’t another “15 things you need to look for in a trainer” or anything like that. Rather this will be more of a wake up call for everyone, whether in the field or not.  There are 20-some-year old message board guru’s with degrees and certifications from all over the world and internet articles in the 100’s,  along with testimonials 4 pages thick from everyone under the sun. Usually they have a few “pro” athletes, college stars, and a fitness model or two in their resume. So they must be experts, right? Well, maybe. 

You see, anyone can claim that they are an expert and most of us do in one way or another. So what makes an expert? Better yet, who can you really trust to get good info and how out there really knows their stuff?  These are very hard questions to answer. I know a lot of “coaches” and “trainers” that are excellent and I would recommend them and trust them with about anything fitness or performance related. There are others that have made themselves look the part, that in reality…really know nothing more than you could dig up in a few books. These people have become excellent marketers and know how to pimp themselves very well. Experts? Well, maybe.  

When it comes down to it, I honestly believe that experience trumps everything else. What that means is that no degree or certification means much without some solid years of experience to back those things up. It is easy enough to study for a fitness certification exam and pass it. No experience necessary in most cases. A degree is very valuable and tells me that the person at least studied in the field, but again, many of these people come out of their college or university programs swinging, but have no real experience.  Don’t get me wrong, I value certifications and degrees a lot. I have a few of both and they go a long way. However, what really sets apart the “expert” out there; in my opinion, is real experience.  

If I am going to look for answers on fat loss training, I am looking to guys like Alwyn Cosgrove and Craig Ballentine first. These guys have years of good, solid experience and its all backed up with a ton of success. They hold nothing back and have both gotten solid results.  If I am looking for answers for getting bigger and stronger and improving my athletic performance, I am going to look to guys like, Jason Ferruggia, Zach Even Esh, and Joe Defranco. Again, years of solid experience and tons of outstanding results.  

If I am looking for advice on fixing someone’s physical problems, guys like Mike Robertson, and Bill Hartman, are the first people I would confer with.  If I am looking for solid information on diet, and nutrition, I look to guys like John Berardi, and Chris Mohr. These guys know their stuff and have the experience to back it up. 

There are plenty of other names out there that I would also look to, but again, for me it comes down to experience in doing what you are advertising your expertise in.  

Someone called me an expert the other day. I laughed. I don’t know if I am an expert or not. I know I am good at what I do and have over 15 years of experience in doing it. Me being an expert is for someone else to decide. I do however take pride in having my degrees, certifications and a lot of years under my belt. I know that stands for something and makes me a lot more effective than I was at 24 years old.  People tend to get caught up in the hype of internet gurus and don’t ever check to see if these people have any real world experience or not.  

What is scary is that I see new “experts” popping up almost everyday with a blog and a website, promoting their services to the general public, and most of these people have zero experience other than lifting weights, training on their own and 1000′s of post counts on internet message boards. These people even have tons of support from the zombies sitting at their computers for 12 hours a day logged on to the favorite fitness message board site.  

I wonder if there is any other profession out there where someone can become an expert overnight and sell themselves as a guru just by writing some articles for internet sites, and having a cheap certification or two?  

Let’s stop the madness. If you are a consumer, ask questions. Ask for their experience first. Don’t get caught up in how many articles your trainer has written for an off the wall internet muscle building site to deem this person the next coming for personal trainers or performance coaches. Don’t be afraid to ask these people how old they are and how many actual years that have been doing this outside of school. Do your homework.  If you are one of those “experts” do yourself a favor… Keep working hard, keep studying the craft, and be patient. Get all of the experience you can get before you make yourself out to be the next Alwyn Cosgrove, Bill Hartman, or Mike Robertson. Hell, even the next Keith Scott. (I had to throw that in there for a laugh!)

The number one, biggest “complaint” I get from all of my weight loss clients, goes something like this: 

“Keith, how come the scale has not moved very much in 3 weeks?” “I mean, my clothes are looser, and I can tell that I have lost size around my waist and butt, but the scale says I have not lost any weight!” “What is wrong?” What is wrong? Nothing. 

If you are on a decent resistance training program, which I would hope all weight loss clients are, you will put on some muscle as you go along. Muscle weighs a lot.  

Let’s say for argument sake that you lose 5 pounds of fat since you started working out. As time goes on, you gain a pound or two of muscle. Obviously, the lean muscle mass that you put on will add some weight that you already “lost.”  However, there is much more to this puzzle.  

 When my clients train, they sweat and they sweat a lot. Sweating will cost you precious fluids. If this water is not replaced, or if you are dehydrated at all, which most people already are, your body will tend to retain more water. This will make your “weight” seem to go up.   Many people take in too much sodium in their diet. Excess sodium will also make you retain more water than usual. Again, weight will seem to go up.  

But wait, there is even more… If you are on a low carbohydrate diet, your body will tend to crave carbs, sometimes unconsciously. When you finally do eat any carbs, your body will store the glycogen in the muscles with a lot of water. This can tend to cause a dramatic increase in weight overnight. This weight has nothing to do with fat gain, and everything to do with water retention.  

 Remember this…the scale does not know whether you are losing fat, gaining muscle or storing water. It only knows what the weight is. The scale does not know nor does it care that you are training really hard. The scale only knows what you give it at the moment.   Stop worrying about the scale. It does lie.  

What you should be worrying about instead. Worry about how your clothes fit. Worry about how you look and feel. If you pants are looser, you should not care what the scale says. If  people continue to comment on how much better you look because you lost weight, you don’t need to worry about what the scale says.  

Oh, and one more thing; your body is going to lose fat where it wants to. You have no control over where you will lose it first. Stop worrying, keep working hard and keep to your nutritional plan.   Stay off of the scale for a while. If you cant do that, throw it away.