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The one thing that will guarantee your success in diet, fitness and health for 2011.

Hi,

Are You Willing To Do The Number One Thing That Will Guarantee Success In Your Diet, Fitness and Health Programs for 2011?

This one thing always works.  It actually works for anything you attempt to do – it doesn’t just have to be with your health or fitness.

Yet, it is something that almost no one does.

Part of it is because they aren’t even aware of it.  Part of that is because they aren’t aware of how important this is.  Part of it is because they don’t understand how to do it. 

So what is this thing? 

It is commitment. 

So now you are aware of it. 

It is everything. 

So now you are aware of how important it is. 

We will get into how to do it later.

So exactly what is commitment? 

Commitment has many different definitions.  Here are a few that I like:

The trait of sincere and steadfast fixity of purpose.

The act of binding yourself to a course of action.

Sticking with something long after the mood you have said it in has left you… by jojo 11 Sep 20, 2008

Commitment is what transforms the promise into reality.
It is the words that speak boldly of your intentions.
And the actions which speak louder than the words.
It is making the time when there is none.
Coming through time after time after time, year after year after year.
Commitment is the stuff character is made of.
It is the power to change the face of things.
It is the daily triumph of integrity over skepticism…by Ashbash Jan 13, 2005
Wow.  I know that is a lot of definitions. 

But, let’s look at just a couple of them. 

First of all it is an act.  It is something you do.  

It is not something you just do by rote – like brushing your teeth or breathing – it is something you have to think about and then act upon.

So start out your commitment by deciding what it is you really, really want.  You have to want this more than anything. 

You can not commit to something that you really don’t care about.  Remember it is something that you really, really want. 

The operative word here is “you”.  If it is something that someone else wants for you, that will never work. 

If you spouse wants you to lose weight and you are only lukewarm to the idea, it is not going to happen.  Oh sure, you might make some pathetic attempts, but they won’t stick. 

You must be the one that really, really wants it. 

Since we are talking about your health let’s say you want to lose 25 pounds and “tone” your muscles (there is really no such thing as toning your muscles, but since it is a common term I am going to use it here).

You know that the 25 pounds aren’t just going to fall off by themselves.  You are actually going to have to do something. 

The first step is figuring out what that something is. 

Now maybe that something is eating less food or eating healthier foods or starting an exercise program.  Or a combination of the above.

Now you know what you really, really want to do.  That is to lose 25 pounds.

And you know what you have to do.  That is to eat healthier foods and exercise more. 

This is actually the easy part. 

Now comes the commitment.  Now comes the time to act upon what your want to do and have to do.

You have taken the first step.  Remember the saying that the first step is the hardest?  Well, that is a lie.

The first step is actually the easiest. 

The next post we will get into the harder part and the second part of commitment to your diet, fitness and health program for 2011.

 Thanks,

Mike Val

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A Fitness Twist

Hi,

Here is a simple twist to your fitness routine that will help you burn more body fat and improve your body fat.

Most people just go through exercise routines willy-nilly. 

That means they have no purpose.  They might work on chest and arms one day.  The next day they work on chest and back.  The next day arms and shoulders. 

Some people actually work on legs also.

You see these types at the gym all the time.  They have big arms and a big chest, but weak legs and no endurance at all.

Fitness is much more than just having big arms. 

It is about being strong with little body fat.  It is about having endurance to accomplish anything you want.

To do this you need to do something for all facets of fitness and for your whole body.

So try this at your next workout. 

You are going to do three sets of every exercise.

The first exercise will be for the upper body.  The next exercise will be for the lower body.

The third exercise will be a combination of upper and lower body.

Here is an example.  Do one one set of chest presses (or it you are doing this at home do one set of pushups).  Do as many as you can. 

The next set will be lunges.  You can hold weights in your hands if you have them.  Step forward with one leg and do as many lunges as you can.  Then do the other leg until you can’t do any more.

The third set will be a forgotten exercise.  Squat down and put your hands on the ground.  Thrust your legs out behind you until you are in a push up position. 

Do 1 pushup and return to the squat position, stand up.  That is one rep.  Do as many as you can.   

These are called burpees or squat thrusts. 

Those are your three exercises.  Now repeat the whole process for 2 more sets.  Take each set to momentary failure.

Momentary failure is when you can’t do one more full rep of the exercise.  (Total failure is when you can’t budge the weight or even lift any body part.)

If you are not in very good shape it doesn’t matter.  You are going to your momentary failure, not someone else’s. 

Do as many as you can.  The key is to not rest between exercises or sets. 

If you are in better shape, then you can add three more exercises and go with the same protocols. 

Now if you really want to torch the body fat, then don’t rest between the various groups of exercises.

Instead go ahead and do some fast cardio.  Get on an exercise bike and pedal for as fast as you can for 30-60 seconds. 

If you are exercising at home, run in place with your knees high for the same time. 

Try this fitness twist to your routine and notice the differences almost immediately.

Thanks,

Mike Val

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Fitness for Nothing

Hi,

Well, it has started.  You see it everywhere. 

Buy this fitness product and you will have fitness for life in days.  You will have 6 pack abs in minutes.

These commercials will continue through Christmas and well into January – the time of New Year’s resolutions.

Basically they will tell you that you can get fitness for nothing. 

That means that their fitness product or fitness routine or fitness food is the be all and end all of fitness.

Just buy it you will become fit. 

That is the hype part.

Now comes the reality.

There is no fitness program, no fitness device, no diet program that will work without some effort on your part.

If you think you can become fit just by using some ab device you are sorely mistaken.

Dreams are nice, but you have to do something to make those dreams come true.

Being fit is fantastic.  Being in good health is fantastic.  Having abs is fantastic.

But, you don’t get that without effort. 

Now I will be the first to admit that there are some good devices out there.  The doorway chinning bar and fitness balls are a couple of example. 

There are some good programs out there.  My program (not available yet) and a few others are pretty good.

But, they don’t work in a vacuum.  You have to use them and adhere to them. 

And they take time.  No program can change you overnight.  And no program can change you without you doing something. 

So whether you buy my program – when it is available – or someone else’s program doesn’t matter.

What you do have to do is commit to actually using the program or device.

So enjoy the holidays.  If a program, device or nutrition program appeals to you then try it.

Try it for a few months.  Make that commitment to do it or use it everyday. 

Then you will begin to see results. 

But, if you expect a magic transformation without doing anything and expect the program to transform you into a gymnastic model you will be very disappointed.

In the meantime enjoy the holidays and commit to changing your life by doing something. 

On another topic, the new year is upon us.  I will have my new program with several modules out on changing your fitness levels.

The program is designed for simplicity.  I know how little time most of us have to actually exercise.  I also no most people quit exercising after a few weeks. 

That is because a routine has never been incorporated into your lifestyle.  This program will change that. 

So that is my main priority for the new year. 

I will also be getting involved with social media and video and making this a more interactive experience for you. 

As always I welcome your comments and suggestions and thank you for your participation in this blog. 

Thanks,

Mike Val

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Is Spot Reduction a Myth?

Hi,

Everyone knows you can’t spot reduce, right?

After all, all the research for years and years has “proven” that it is not possible.

So, me and my fitness buddies from my college days wondered why it was so easy to gain fat around the waist and not on the arms.

I said, well you are always moving your arms constantly all day long.  And even though we were all active, we realized that we did not exercise our mid sections like we did our arms. 

Was it possible to do thousands of situps a day and burn off that fat around the middle?

Well, back then there weren’t any answers – except that spot reduction did not work.

Move to today and maybe we were on to something back then. 

Some research done in 2007 showed that it might be possible to do a little spot reduction for subcutaneous fat only. 

This study showed that spot lipolysis can occur with an “acute” bout of exercise.

This means that you can burn adjacent fat with intense exercise of a specific muscle. 

Now this is different from what I had guessed in my college days.

This says that you have to have intense exercise for that muscle in order to effect subcutaneous fat around that muscle.

I guessed that constant exercise would do the same.  Who knows maybe a later study will show this to be true also.

The problem of course is that most people won’t do continuous exercise.  After all who wants to do 1000 sit ups a day?  Not many.

And the intense exercise is also a problem.  Who wants to put a 100 pound dumbbell on their chest and then do sit ups until they can’t budge?  Not many.

I think there is a way to combine both in order to get the best of both worlds.  But, that will remain a secret until my program comes out, sometime in 2011.

In the meantime, if you have too much fat around a specific area, continue with your fat burning routines (read previous posts to find out more) to burn more fat overall.

Then take a few minutes and concentrate on your specific area. 
Do those two things and you will have a fat burning routine that lasts all day.  You will get overall fat burning and spot reduction at the same time.

Thanks,

Mike Val

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Lose Weight VS Nicer Body

Hi,

Would you rather just lose weight or have a nicer body?

Now you might think that just losing weight will automatically make you have a nicer body.  And this is true for some people.

It is usually true for those that already have a more active lifestyle.

But, for most people, losing weight doesn’t really change their appearance too much.  Except they are a smaller version of theirselves.

This is because if you just lose weight you are losing weight from not only body fat, but also from muscle tissue.

If is muscle tissue that will help you have a nicer body. 

Now some people are born with a naturally nice looking body.  Others aren’t.  That has to do with genetics.

While you can’t change genetics, you can help it.

Having a muscular body will help determine your shape.  Now that does not mean you have to have huge muscles. 

But, having firm, strong and shapely muscles is something that is considered appealing in most societies.  This is whether you are male or female.

Just losing weight does nothing for your shape.  To change your shape you have to do something for your muscles.

That means moving more.  Maybe it is just walking, maybe just jogging, maybe a fitness class, or maybe weight training. 

You know how much you are moving and exercising now.  If your body isn’t in the shape you want it to be in, then you will have to do more of the moving and exercising part.

And while you are doing that you will be raising your metabolism which means that you will be burning more body fat. 

Ergo, you will be losing weight from body fat and not from muscle tissue.  That way you will be able to transform your body, not just make it smaller. 

I think that in the losing weight vs having a nicer body, that having a nicer body is actually the way to go.

So get out there and start moving and exercising more. 

Thanks,

Mike Val 

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The Martial Arts Yell and Fitness

Hi,

So what does the martial arts yell have to do with fitness?

As it turns out, quite a bit.

If you have any martial arts experience you will know I am talking about the kiai (Japanese) or kihap (Korean). 

This yell is different from an ordinary yell.  A regular yell just comes from the voice and the chest. 

A martial arts yell comes from your center point.  This is in your abdominal area. 

If comes from a forceful explosion of air from your abdomen. 

Now some of you might be thinking that air goes in your lungs and your lungs are in your chest.  That is true.

But the breathing muscle (diphragm)  is in between your chest and your abdomen and it goes up and down. 

As you inhale, your diaphragm is drawn down into your abdomen and pushes the abdomen out.  This is the natural way of breathing.  You can watch any baby breathe and see that it is their abdomen that expands and contracts.

As adults, we get out of this natural way and start breathing through the chest.

This is probably because a big chest is so worshipped in Western culture. 

As you exhale the abdomen is contracted and forces the diaphragm up into the chest area.  This forces the air out of the lungs and is your exhalation.

A martial arts yell starts from down deep in your abdomen and the abdomen is forcibly contracted.  This is done as you yell and helps create a force of breathing.

The actual yell was not designed to startle or scare someone.  Now it could do that, but that is a secondary benefit.

The main purpose of the yell is to help focus your whole essence and force into that action that you are doing with the yell.

If you are punching the yell come at the exact same time as contact as made with the target.

This helps focus your power at that one point in time.  If is a very powerful force.

You can tap into this power at the gym or where ever you exercise.  Now, you don’t have to actually yell, but you can have a more powerful breathe. 

All you have to do is do what the martial artist is doing without the yell. 

Focus on your breath while you are exercising.

This is one thing that has been neglected in Western culture.  Hardly any emphasis is put on breathing properly while exercising.

You can tap into this extra power by learning how to inhale, hold, exhale and hold. 

Start doing this sequence for just a couple of seconds for each point.  As you get better, add more time.

For example, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and hold for 4 seconds. 

Put this timing in with your particular exercise and you will also add time under tension to your muscles which is a very important concept if you are trying to get stronger. 

You can do this with your warmups to get used to it.

Sometimes you will want to exhale as forcibly and quickly as possible.  Do this on the concentric or positive part of the exercise. 

So your breathing might be, inhale 4 seconds, hold, 4 seconds, exhale 1 second, hold 4 seconds.

As you get use to doing this you will find you will become stronger and feel more powerful and focused. 

This type of breathing will also affect you whole body, not just your pulmonary and cardio-vascular systems.

Try it and let me know what you think.

Thanks,

Mike Val 

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Fat Burning Revolution

Hi,

Are you ready for the fat burning revolution?

No, I am not talking about some new pill, or miracle exercise program.

I am talking about what is going on with you.

I am going to compare you to a forest.  I know, sort of crazy, but bear with me for a few minutes.

Many times a forest gets overgrown.  And that makes it prime for an explosion.  One bolt of lightening and there is a fire that destroys everything. 

Or at least everything above ground. 

But underneath the ground, that is where the revolution is going on.  Seeds are germinating and propagating. 

And sure enough in a few years you can see a new forest beginning. 

So how does that relate to you.  Maybe, over the years, you too have become overgrown.  This usually translates into too much weight.

Too much weight and poor food choices helps cause inflamation in your body and that primes it for a lightening strike.

Only the lightening in this case could be a heart attack, stroke, diabetes, cancer and a few hundred other diseases.

And, just like the world needs lightening and fires in order to restart, maybe that is what you need to start a revolution. 

I am hoping that you don’t wait that long. 

Why wait until you are overweight, maybe even obese, out of shape and primed for an explosion?

That could be the catalyst for change for you.  If you survive the initial attack.

If you don’t, then there is nothing.

If you do, then you can change.  The body is very adaptable and it will react positively to new changes and it will regrow. 

There might be repurcussions though.  Like large hospital bills, like a paralyzed limb, like a weakened heart, like being on medications for the rest of your life.

My question is why would you want to wait until those things happen when you could change them right now – in an instant.

Instead of becoming overgrown like the forest, let’s start trimming back now.

That means eating nutritious foods, exercising more and turning your life around. 

Anyone can do this and do it now.  It only takes a decision. 

Maybe you don’t know exactly what to do or how to go about doing it.

That is actually the easy part.  The hard part is making the decision. 

Once you do then the fat burning revolution is on the way. 

Yes, it will take some time, just like the forest takes some time to grow back, but once started it is inevitable.

Thanks,

Mike Val

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Hi,

What fitness level do you want?

Last time we talked about consistent fitness and how to get it.

But, you will almost never get this unless you decide one thing first.

That one thing is do you want it?

Now you might think that is a stupid question.  Of course you want it.

But, it is not a stupid question.  It is a very important question.

It is easy to say you want something.  Anybody can say that.  Anybody can say they want more muscles.  Anybody can say they want to lose weight.  Anybody can say they want to get in shape.

But saying is not doing. 

Ever hear the expression that “he can talk the talk, but not walk the walk”?

It is easy to talk the talk.  It is even easy to walk the walk for a little while.  But, most people never get past the talking the talk part.

They go on and on about what they are going to do sometime in the future.  But, the future never comes for them.  And they stay overweight and weak their whole lives.

Some actually do try to do something.  They go on a diet, they start an exercise program. 

But, it doesn’t work for them and they quit.   Or it works for awhile and then stops working and they quit.  Or some other excuse happens and they quit.

Now I can understand this up to a point.  After all if you listen or see all the marketing hype you are lead to believe that you should have the body of a gymnast in a matter of a few weeks if not days.

Take a pill, do this exercise program, use this piece of equipment and you will transform your body overnight.

Sorry, but those are all lies. 

The only thing that works is to be able to incorporate your fitness program and your nutrition program into your lifestyle. 

This can be done fairly easily and your life will be better than you can imagine.  But, it is not going to be done overnight.

And, you have to decide that you want to do it.  Because if you don’t decide that, then you aren’t going to do it.

Or maybe you will start, but you won’t stick with it. 

Maybe you want to, but aren’t sure where to start.  That is okay. 

That is where I can help you. 

In fact let’s get started now. 

Stop what you are doing (assuming you are not reading this while you are driving or at work) right now.

Stand up and sit back down again.  You have just done an easy squat – the king of all exercises.  Do this for 1 minute.

Lie face down on the floor and do a pushup and go back down.  Turn over and do a “V” up.  You do this by raising your legs and upper body to form a “V”.  Do one and turn over and do a push up.  Repeat for 1 minute.

Do not worry if you can’t do these exercises for one full minute or can’t do them exactly right.  Just do something.

That totals 2 minutes. 

Now lie on your back and breathe.  Put your hands on your abdominal area and as you inhale feel your abdomen extend up.  Hold for 4 seconds.  Exhale by forcing your abdomen down into your spine.  Do this for 1 minute.

If you are just getting up in the morning add 1 minute of stretching first. 

That totals 4 minutes.    You still have enough time in the morning to brush your teeth.

Start doing this every morning and a couple of times a day.  You can do the breathing exercise from a sitting position while at work. 

This is something that anyone can start doing.  The key is to start doing them.  Make them a part of your routine just like brushing your teeth. 

Pretty soon these exercises (and/or others) will be incorporated into your lifestyle. 

The program I am working on shows you how you can change your life and your fitness levels easily and progressively throughout your life.

If you want a new and higher fitness level, then stay tuned to this blog.

Thanks,

Mike Val

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Hi,

How do you get consistent fitness?

Maybe a better question is what is consistent fitness?  It is fitness that you can easily maintain as a part of your lifestyle. 

Now you might think that it could mean that if you are 100 pounds overweight and can hardly get out of the chair to move, that you have consistent fitness.

Well, you would have the consistent part right, but not the fitness part.

If you say someone is physically fit, you do not picture someone that is overweight.   You picture someone in good health, that has a good body, that is active and has lots of energy.

That is the definition of consistent fitness.

So how do you get that?

Well, if you listen to most of the marketing hype out there, all you have to do is buy this supplement or use this exercise equipment or do this exercise program or so on and so on.

There is a problem with almost 100% of all the programs out there though.  Besides the fact that most of them are downright scams.

And that problem is two fold.  The first problem is that they either don’t work at all or they are only temporary.

If you have read this blog for any length of time, you know that all diets are temporary and are designed to fail after a while.

What isn’t as well known is that exercise programs have the same problem.

The second major problem is that it is almost impossible to incorporate these programs into your lifestyle.

So what do you do if you want to improve your fitness levels and only are aware of the BS programs out there?

Well, fortunately, you read this blog. 

Here you will learn that the absolute best way to make permanent changes in your fitness levels is to do so gradually. 

Reducing your calories by 1000 a day and exercising trying to burn 1000 calories a workout are just crazy.

The problem is that most people will not be able to stick to that kind of routine for long.  Let alone incorporate it into a lifetime lifestyle.

And that is the key.  Once you decide to change your fitness levels, you want to do this for the rest of your life. 

You want it to be something easy and not disruptive of your current life. 

It should become a permanent part of your life.  Just like brushing your teeth. 

When you were a kid, you didn’t want to brush your teeth.  Yet, now, as an adult, you do it everyday – usually twice a day.

It is part of your lifestyle.  If you could find and incorporate a nutrition program, a health program and a fitness program into your lifestyle – like brushing your teeth – then you have found the answer.

That is what I am working on now.  And that is why my posting blogs has become somewhat sporadic. 

I don’t have enough time to post 5 days a week and work on the program also. 

So I am going to cut down to 2 posts a week for now and spend more time on this program. 

I will also keep you updated on my progress on this. 

Now there is one more thing you have to do to get consistent fitness.  This is the most important thing.  Stay tuned for the answer in the next post.

Thanks,

Mike Val

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Hi,

Last time we talked about how weight training and how it affects your EPOC.  But what if you have no gym?  No problem.

No gym, no weights, no place to work out?  No problem.

I realize that not everyone has the money to go to a gym.  Not everyone has the time to go to a gym.  Not everyone can afford the crazy costs associated with buying a simple DVD exercise program.

Give it a fancy name and the costs skyrocket.

You can actually build a great body with a few simple body weight only exercises. 

You saw a simple squat exercise session in a previous post.

That exercise session will definitely raise your EPOC (excess post-exercise oxygen consumption).  This means that your metabolism will stay raised for several hours (up to 72) after your exercise session stops. 

So the squat is one exercise you can do and pushups are another. 

Here is an example of a pushup routine you might enjoy:-).

Find a stable kitchen chair and put its back against a wall.  This is for safety and stability purposes. 

Face the chair and put your hands on the side of the seat of the chair.  Move your feet backwards until you are in an incline pushup position.

Do 1 set of 20 to warm up.  Rest 30 seconds.

Now do the same thing only for 36 seconds (long enough to hit all the types of muscle fibers).  Rest 10 seconds. 

Do a regular plank and hold for 36 seconds.  Rest 10 seconds. 

Do a set of side to side pushups.  (Video coming).  Go down into a regular pushup position on the floor in the up position.

As you go down lean into your right side so most of the weight is on that arm.  Stay down and move your body to the opposite side.  Now push up (left side).  Repeat in the opposite direction. 

Do for 36 seconds.  Rest 10 seconds and repeat 2 more times. 

Finally do another regular plank and hold for as long as you can.

That is enough to raise your metabolism for quite a while. 

So don’t worry about there being no gym.  It is no problem.

Thanks,

Mike Val 

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