New 4-Week Fat Loss Challenge Starts Feb 1

I’m holding a 4-week fat loss competition, starting February 1, 2013 to March 1, 2013.  

Over my years as a trainer I've seen two important areas which help people lose fat and keep it off.  One is the creation and tracking of "small habits", and the other is having a definite reason to get the weight off...(losing or gaining money) in this case.

For this competition I will be posting specific tips and suggestions on how to create, and most importantly keep going with the small habits that lead to long lasting fat loss.  Plus I will be giving you eating and nutrition strategies that have proven over and over again in helping clients to lose bodyfat.

This competition will be held here at DietBet.  

On DietBet, players each add $40 to the pot, and the total is divided up among the “winners” at the end of the game. DietBetting is not winner-take-all like The Biggest Loser. Everyone who loses at least 4% of their starting weight will get an equal share of the pot. DietBet supplies referees to verify weights using a photo-based weigh-in process.  

As an added incentive, the person who has the most impressive transformation, captured by both measurements and photos will receive $100 off their next boot camp. 

How to measure bodyfat?

I’d prefer that you use the most accurate tools, such as the below. Many of the above can be found at high-end gyms or nearby hospitals. No matter what, you must use the same tool (and ideally the same person) for your “before,” progress, and “after” measurements. 

Bod Pod

DEXA or DXA (pay per session)

Hydrostatic weighing (dunk tank) (pay per session)

I will have a hand held fat loss analyzer available too.

How to measure inches?

Get a simple tape measure and measure four locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (at widest point below waist), and both legs (mid-thigh). Total these numbers to arrive at your Total Inches (TI). Changes in this total will be meaningful enough to track.

Take good "before" pictures (front, side, back) and weekly progress pictures.

How to track your habits? 

If you have an iPhone, I recommend using the Lift app for motivation and tracking your small habits.  It's only available for iPhone, but look on their site to be notified about the Android option.  I will be suggesting the habits to add in an upcoming article.

You are not alone

To anyone who joins this competition I will be available to answer your questions via email.  I may also create a separate group site where everyone can join in and interact.

So what are you waiting for? Sign up here and let’s see what you can do among supportive competitors.

I bet it's more than you think. See you in four weeks!

Discount on Road ID

Here's something smart to buy as a Christmas gift to yourself as a boot camper, or for someone you know who exercises.

I've had my Road ID for about 3 years. It's one preventive measure that you hope you'll never have to use, but smart to have.

You can receive a !0% discount by clicking here, and putting in the code: pcHoliday294

Two of My Favorites, Acai and Yerba Mate

As you know by now I'm a big fan of both Acai and Yerba Mate.  I've posted videos way back here on how I create my morning Acai shake.  I drink it for the taste, plus all of the health benefits.

Those of you in my boot camp classes often see me sipping my yerba mate.  It provides me a gentle "pick up" for those early morning classes without the "crash" that coffee sometimes causes.

When to Feel Hard on Yourself and When Not To

I received this (edited) email recently from a client in my boot camp class.

"...just to let you know that I felt terrible because on Friday I didn't do all of the routine and this made me feel so sad...I'm glad that you couldn't see my tears of frustration at the end of the class because I would be so embarrassed.

...I'm so sorry I was just trying to do my best but simple as I couldn't...I'll see you on Monday trying again my best."
(Please note too, that English is not this client's first language.)

So this client was upset and thought that I might be upset that she didn't do all of the exercises during our session.

I have no problem when someone gives it her all and isn't able to do everything.  Each session is meant to challenge and push her beyond her comfort zone.  I admire clients like this one who shows up day after day and makes no excuses.  She comes to class and gives it her all...that is what a coach hopes for.

There is no reason to feel hard on yourself when you are consistently showing up to class and working hard in your training sessions.

The time to be hard on yourself is when you miss class or skip your training session because of laziness. This upsets me.  A client comes to me to lose weight, but then she doesn't show up.  This becomes a habit that leads to nowhere.  The client doesn't make progress and never loses the weight.

  • Be disciplined.
  • Be committed.
  • Give each session your 100%.

Losing fat is simple, but never easy.

Backyard Workout - TRX, Ropes Gone Wild

For time:

35 reps Walking Lunges
30 TRX Low Row
30 seconds Ropes Gone Wild
35 Reps walking lunges
25 TRX Low Rows
30 seconds ropes gone wild
35 reps walking lunges
20 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
15 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
10 TRX low rows
30 seconds ropes gone wild

This is a killer workout.  You'll be sweating like crazy if you are training like you mean it.

I got my rope from Amazon, and my TRX from Fitness Anywhere.

Give this workout a try, then let me know how it went for ya.  Leave me a comment in the comment section below.  Was it too easy?  To hard?  What was your time?  I did it in 16:20