How to Lose Fat

 

If you haven't already lost as much fat as you'd like, here are 4 areas to focus on: 

1. Genetics -  I had to say this because you know it's true.  I'm sure you know friends who can eat just about anything and still stay thin.  It's unfair, but that's the way it is.  Some people are just born lean and slim.  Don't be discouraged though, training and eating right can create improvements in everyone, including you.
2. Persistence & Discipline -  Probably the most challenging and the number one reason why you won't lose the fat and keep it off relates to persistence and discipline.  Losing fat and keeping it off has to come from something deep inside you.  No one can make you work out.  No one can force you to choose healthy foods like vegetables, fruits, and healthy protein sources.  Luckily, persistence and discipline can be developed and practiced.  When practiced enough, they turn in to habits.
3. Planning - Each day can be looked at as an opportunity to better yourself.  As you plan your day, write in the time you will spend exercising.  Where will you be eating today?  Will you be going out with friends?  Will you need to bring lunch and snacks?  We encounter frustrations when the day passes us by rather than planning and living it from our values and priorities.
4. Minimizing Distractions - Sift out the garbage and distractions from your life.  What's more important to your happiness and long life, more time posting on Facebook, or walking outdoors with your children?  Zero in on what contributes to your core.  Your time is limited, make sure that you are focusing on what matters most to your health and happiness.

Hopefully you begin to implement these tips (except for the first one).  Don't over complicate fat loss.  Be kind to yourself and do a little better each day.  Don't waste your time with gimmicks and supposed short cuts.  Deep down inside you know what has to be done.  Take action today...your body and your family will thank you.

If you found these fat loss tips valuable, share this article on Twitter, Facebook, and Google Plus.  I'd really appreciate it.

Three Minute Audio on What You Must Do To Lose Fat

I'm an avid reader to say the least.  The latest book that I'm reading is the One Minute Entrepreneur.  (Finally switched to using the Kindle too, really nice for highlighting and making notes.)

Anyways, as the author stresses, the answers to the most difficult problems in business are often solved by focusing on the "simple" basics.

This got me to thinking about fitness and fat loss.

I've been in the fitness biz for a long time now, over 15 years as a trainer, and the "simple" basics are still the only way to guarantee long lasting success.

I've created a short, 3 min audio of the 3.  Have a listen here, and most importantly...take action.

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Be Magnificient

Do the Work Book by Steven Pressfield

Great quote...

"The deeper the source we work from, the better our stuff will be - and the more transformative it will be for us and for those we share it with."

Do the Work, Steven Pressfield

Not Safe For Work, Warning...But Very Funny Re:Ironman Training

"I take responsibility for my own happiness."

Take a few minutes to watch this video from Pam Slim over at, Escape From Cubicle Nation.

Don't blame others.  Take action today.

Nigel Marsh: How to make work-life balance work

Thanks to my buddy, Dave Quevedo for passing this along to me.

Nigel Marsh's website.

So you want to be a personal trainer

Nice find by Mike Boyle

Surf Training in Costa Rica with Oakley

Treinamento na Costa Rica 2011 from Oakley Esportes on Vimeo.

"By experiencing minor discomforts, you train yourself to be courageous."

"If you periodically experience minor discomforts, you will grow confident that you can withstand major discomforts as well. So you won't fear experiencing such discomforts at some future time. By experiencing minor discomforts, you train yourself to be courageous."

A Guide to the Good Life

"Don't settle..."

"We satisfy ourselves because we settle for less-even when we think we are getting more.  Never be satisfied."

"...work until there is absolutely no trace of you left."

-Kensho Furuya in Kodo Ancient Ways

Merry Christmas

“Every hour you train, you are one hour closer to your enlightenment." - Rev. Kensho Furuya

Photo credit: rasenkantenstein

“Every hour you train, you are one hour closer to your enlightenment." - Rev. Kensho Furuya

Monday Motivation

Seafood Watch, Do You Have This iPhone App?

I just installed the nifty Seafood Watch App from the Monterey Bay Aquarium.

From the Monterey Bay Aquarium website..." Our new iPhone application brings the latest Seafood Watch recommendations directly to your iPhone or iPod touch. Now you can make sustainable seafood choices quickly and easily—whether you're eating at your favorite restaurant or shopping for dinner. And at a time when the world's oceans are severely overfished, your seafood choices make a big difference."

Here's the link to download the free app:  Seafood Guide - Monterey Bay Aquarium 

He identified what he really wanted and ordered his life around that.

From "The Art of Non-Conformity"...

..."Murakami focused on what he would gain instead of what he would lose.  He identified what he really wanted and ordered his life around that."

..."it's all about embracing life to the fullest and ordering your life around a few key priorities.  To make that happen, you'll need to look carefully at all of your current obligations to determine which ones are actually necessary and which can be eliminated."

Information Overload, Streamlining, and Minimizing

Information Overload

I've been struggling a lot lately with this.  Tons of emails, messages from Facebook, Twitter, etc..  It's really distracted me from what I do best...which is developing programs and helping you with your specific situation.

I'm working on how best to provide you with results, and a lot of this other stuff is really getting in the way.

This means that I will be streamlining some things which may affect you.

A few things that will happen right away is that I won't be responding to direct messages on Facebook or Twitter.  I will be monitoring the boot camp page and will be posting updates (automatically), but I may not see your message there.

I will not be monitoring Twitter at all, but once again auto posts will be there.

Contacting Me

The best way to contact me is via email at: Stephen(at)bootcamppasadena.com.  I see email first, and during regular business hours 6a-5p, Monday - Friday.   I will try to respond as quickly as possible.

Calling me

For clients, you should have my cel phone number.  Once again you are always welcome to call me during those hours above.  If for some reason you don't have it just let me know and I'll gladly give it to you.

For people hoping to join the boot camp, please call (626) 609-7399, which is my voice mail.

Contacting me here on the blog

This is a great option, and one that will help a lot of people.  If you can share your questions here in the comment sections, your other boot campers will learn too.  I receive your comments via an email alert so I am usually quick to respond.

A Change in Billing by 2011

By next year I hope to implement a better system of payments.  I like to be as fair and flexible  as possible, but lately this too has gotten out of hand.  I say this not to be an ass and I hope that you don't take it that way...I'm just trying to focus on helping you, and I can't do that by being a bill collector/bookkeeper.

Minimizing Distractions

One of the most important parts of my business is being very truthful with you.  I like to practice what I preach.  If I preach balance, clean eating, good sleep, etc., I want you to be sure that's how I'm living my life. These past couple of months have not been in line with this, so that's why I'm changing a few things.

I truly believe that life is too important and too short not to be lived as we design it.   I know that I'm a lot happier when I live in this manner.

I hope that these changes will benefit you too.

I'm learning and experimenting all the time, and I'll share with you what I learn.

From the book, "Rework" by Jason Fried and David H. Hansson

"Many amateur golfers think they need expensive clubs.  But it's the swing that matters, not the club.

...People use equipment as a crutch.  They don't put in the hours on the driving range so they spend a ton in the pro shop."

From the book, Rework.

Need Motivation

Thanks to Coach Zach Evan-Esh for this video find...

5 Tips to Add to Your "Stop Doing List" for Fat Loss Success

You may believe that searching for the next workout program or the next diet will bring you the answer to your weight problems.  

I'm going to suggest that you try something different.

Rather than filling your life with more options and more stress, let's have a look at what you can "stop doing". 

1.  Stop Searching for the "Right" Diet.

 Try one method of eating and stick to it for at least 2 months. Take some before and after measurements and pictures...and if possible have your blood work and blood pressure taken.  Give your 100% effort to the program.  Take notes, see how you feel.  Do you have more energy? Are you sleeping better?  Are you stronger during your training sessions.  Stop searching the "fitness" magazines, the supposed "celebrity" diets, etc..  Stick to one plan.

2.  Stop Sitting on Your Butt, and Get Moving.

This means setting strict times for using the computer, watching TV, and anything else that keeps your butt stationary.  I challenge you to time yourself for the activities in which you are seated.  You might be shocked to see how much time you spend sitting down.

3.  Stop Eating Crappy Food.

It's hard enough for you to burn off the healthy food that you already eat, not to mention if you consume junk food.  I know that when you and I were kids, we could "play it off". I can remember eating Ding Dongs, yes Ding Dongs, as a kid, and I would have no problem burning them off, because I played outside all day.  My guess is that you aren't playing too much these day, so save the junk for one very special meal per week.

4.  Stop the Self Sabotage.

You have been given an incredible gift, and your time is finite.  Get the crap out of your head that you can't do it.  I've personally seen so many people from all types of backgrounds, problems, family history, and so on who've gotten control of the their minds and succeeded in losing a lot of fat.  Family, friends, and mankind need you to perform at your best.  High energy and optimal health are right here waiting for you.

5.  Stop Procrastinating and Start Doing

Your body responds to activity plain and simple.  Move and get some results.  Move faster, lift some weight, in a sensible manner and see even better results.  Don't over think this. Get moving right now.  Stand up from your desk and do 15 squats, or 20 push ups on the wall.  When you get home tonight grab your significant other and your dog and go for a walk.  Toss a Frisbee, whatever it is, get moving.  Do not repeat your pattern of driving home passing though the fast food drive through and plopping on the couch at home, only to watch America's Got Talent.  Do some physical activity today.  Break the habit.

With the stresses of working a lot, emails, family, and more, I encourage you to use this list or create your own.  Cut out 5 activities that are pulling you away from your goals...then add 1 good activity or habit that brings you closer to your goal.

Let me know in the comment section what things you have stopped doing.  I'm curious to hear your suggestions.

Related Book  The Way We're Working Isn't Working, by Tony Schwartz