Are You A Big Loser ?

Hopefully you are. If not what are you doing wrong ? Well like it said in my bio I ran gyms for over 12 years and have also sold home gym equipment at busybody for a few years, so I have seen my share of losers and non losers. Here are a few of the reasons I have observed for not having success :

1. Cardio - We have all been brought up with the concept that more is better. Not so when you are trying to lose body fat. While doing your cardio work out you will need to stay within your heart rate fat burning zone ( 220 - your age x 65% ). I see people that are trying to lose weight working their little hearts out and going as fast as they can for as long as they can. The problem is that they are burning muscle faster than they are burning fat. The reason is that when your body needs fuel that fast it will burn muscle before it will burn fat which is hard to do. When you burn muscle you are also lowering your metabolism which make it even harder for you to lose weight. Which brings up #2 reason.

2. Strength Training - There are 2 mistakes that people make when doing a strength work out to lose weight. When I asked people what their goals were when I was enrolling new member I would hear from mostly men that they wanted to build their Chest, Back, Arms and lose fat in their mid section. Yes these are great goals but you cannot do a weight gain and weight lost program at the same time. Some guys do the weight gain program first and have 6 pack abs that you cannot see under the 20 Lbs of fat they still have. Ladies ask for hip and thigh exercises to lose inches in these areas. Well the truth here is makes no difference what muscles you are working your body will burn fat in the reverse order you out it on. So the last place you put on the inches is the first place you are going to take it off.

3. If you are a 250 Lb person you would need to take in 2500 calories ( Add a 0 to 250 ) a day to maintain your 250 Lbs. If you take in more then 2500 calories you are going to gain weight, take in less and you are going to lose weight. I think that everybody knows this so what people like to do is drop from 2500 calories a day down to 1200. Yes this does work but 999 people out of 1000 can't stick to this diet for very long and certainly not a life time. This is how it is done

One of the first things I learned from Jack that losing weight is a 3 part program.

1. Proper Diet

2. Cardio Training

3. Strength Training

Diet -- As I said it is very hard to stick to a diet lower your intake 1000 calories per day but 500 is not that much. Very easy if you stay away from donuts, pie, Etc.

Cardio Training -- You can burn as much as 200 to 300 calories in a 45 minute work out

Strength Training -- You can increase your metabolism by gaining muscle on your body. The rule of thumb is for every pound of muscle you gain you will burn an extra 50 calories per day. This means that if you add 5 pounds of muscle on your body you will be burning 250 more calories a day. Even when you are sitting watching TV you are burning up more calories. Muscle weights more than fat, so as you lose fat and gain muscle your weight may not change but your pants or
dress size will.

Lets put it together. How do you lower your calorie intake from 2500 to 1500 a day

2500 Calories
- 500 Less Calories Taken in
- 250 Burned up in Cardio Work Out
- 250 Extra Calories burned up by increasing metabolism due to gaining 5 Lbs of Muscle
___________
1500 Calories Per Day

Remember this is something that you have to do and need to do for the rest of your life. You need to tell yourself that you are ready to do this . If you go out to sears and purchase a $399 treadmill and a $299 gym you are starting out all wrong and you will never become a loser. Get yourself good solid equipment, something that will last and work well for you. Also you have made a commitment by spenting the money.

Well I hope that I have helped you become a loser. Remember don't take short cuts you have to do all three parts to be successful .

Good Luck
Tony

It's to Hot to WorkOut Today

Summer heat is here and it slows all of us down. It would be really easy to say, " I don't think that I am going to the gym today." I said that yesterday, I was just wiped out from the heat. The temperature here in Corona has been up in the 110 degree mark and very humid. It would be very easy to just take the summer off but I have been doing so well making it to the gym on a pretty steady basis I don't want to get out of my routine. So this is what I decided to do :

1. I am going to still try and get there as much as possible but not feel guilty if I take a day off when I don't feel like going. After all, its summer and Corona is not far from the ocean and it is nice and cool there. If you have a vacation planned definitely go and enjoy yourself.

2. I am going to cut my work outs down to about half of what I normally do. If I know that it is going to be a light work out today I will probably get there .

3. I might only do cardio one day and strength the next.

The idea is to just get there. It is only for a few weeks while it is so hot and humid. Remember to drink a lot of water and to not over do it. Be sure to do your exercising indoors with A/C if possible. A little trick to get cool is to wet your towel in the water fountain, wring it out and place it around your neck. It helps cool you down.

Good Luck
Tony

Do you have a Workout from Hell ?????

If you have been working out for less than a year, and you think that you have A Workout From Hell, what are you doing ? 99 people out of 100 drop out of their fitness program because they are doing to much. Jack La Lanne once told me , " I would rather see a person do to little exercise for the rest of their life, rather than do to much for 6 months and then drop out forever. "

When I first started working at Jack La Lanne's Gym, we were not allowed to lift any weights over 50 Lbs. by ourselves. Throughout the day I would demonstrate exercises to members using no more than 50 Lbs and only doing 3 to 4 reps. I am not going to tell you I got in the best shape in my life, but I did notice more muscle tone and loss of body fat.

If you think that you have A Workout from Hell and you have been working out less then 1 year, I would suggest cutting your workout in half. Yes Half, I know I have been through it and have seen it happen many times. Yes you are going to get buffed faster but 2 years down the road you won't be because you dropped out.

Now I know that everyone is different and some people progress faster than others, but unless you are a dedicated professional bodybuilder you do not need a Workout from Hell

Last Note : Workout Smarter not Harder. I watch people using so much weight on the machines that they cannot preform the exercise properly. I watch a guy walking on the treadmill every morning at my gym at full incline and holding on to the display board to hold himself from falling off. I know he is thinking more is better. Unlike other things in life, in an exercise program most times less is better especially if you are trying to burn body fat.

Good Luck,
Tony

Unleash The Power Of Fiber

Unleash the Power of Fiber

For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.

Do you eat a healthy lunch only to succumb to the vending machine an hour later?

I've got good news for you, if you do.

With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.

You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution?

Eat meals that are filled with fiber and you'll stabilize your blood sugar levels, and feel full longer.

The Case for High Fiber

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss:
Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Breaking it Down

It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that ‘Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar.

Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.


Snack: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.


Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.


Snack: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.


Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.


Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.

Did you notice a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.

Here's the revised version of Jane's meals:

Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.


Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.


Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.


Snack: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds.


Dinner: This meal didn't change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.


Snack: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.

That didn't look hard, did it?

As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.

This means that Jane is effortlessly losing weight simply by consuming more fiber.

You can follow Jane's lead by evolving your diet to include higher levels of fiber.

To expedite your weight loss be sure to include a consistent and challenging exercise routine. I'm here to help with that - simply call or email today to get started.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Sweet Braised Figs
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium - a mineral important in controlling blood pressure.

Yield: 6 servings

Here's what you need...

Non-stick cooking spray
1 Tablespoon agave nectar
12 figs, sliced in half
Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

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Randy Otamo's Bio

Randy Otomo :

For his own training, Randy works out at a local gym four to five days a week. He runs regularly and competes in 5k events. He also enjoys backpacking and hiking in the mountains and playing tennis.

Experience

• 14 years in Fitness TrainingHead Fitness Trainer,
• Custom Built Personal TrainingHead Fitness Trainer,
• Snap GymCertification,
• Cooper Institute

Affiliation and Accreditation

• International Dance & Exercise Association [I.D.E.A.]Cooper Institute
• Certification in areas of Specialized Training, such as Breast Cancer Patients, Special Needs in Weight Loss Management, Sports Conditioning and Golf Conditioning

Randy Otamo's Complete BIO

3 Steps To OverCome Overeating

3 Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence. Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Randy Otomo
Randy Otomo Personal Training
PO Box 295 Orange, CA 92856
714.260.5804
Email: randy@randyotomo.com Phone: 714.260.5804 Web: http://www.randyotomo.com/

BodyCraft ECT-2100 Home Elliptical

BodyCraft ECT-2100 Home Elliptical Crosstrainer

Free Freight & Mat

The BodyCraft ECT-2100 elliptical crosstrainer is great elliptical for the most person or persons, just starting to work out or for a person that has been training for years.

250 Watts Resistance - Highest in its class

The 14" or 16" adjustable stride was designed to fit just about everyone in your house. Proper stride length is not always possible on a one size fits all elliptical. You can adjust the foot pedal .

For people that like to work out in a heart rate zone, especially important for fat burning, You can preset your heart rate goals and you will hear a beep if you are over or below your settings.

The ECT-2100 was not only built for comfort and it's features, and it is a very sturdy machine . It can hold up to a 300 Lb. person and comes with level adjusters just in case your floor is not level.

The display panel has 6 LED dot matrix windows with touch panel controls . All your pertinent information is right there in front of you to easily see.

BodyCraft ECT-2100 Home Elliptical Crosstrainer

Display:

• LED Dot Matrix
• 6 display windows
• Touch Panel Controls

Features:

• High Grade Construction - Top in its Class
• Up to 250 Watts of Resistance - Top in its Class
• Eddy Current Resistance
• Hand Pulse Sensors
• Preset Pulse Monitor
• Adjustable 14" to 16" Stride length and Pedal Placment
• Raised Ribbed Foot Pedals for Extra Comfort
• Adjustable floor levelers
• Front Wheels for easy portability
• Free Freight & Free Mat

Warranty:

• Frame and Welds - Lifetime ( Original Owner )
• Parts - 3 Years
• Labor - 1 Year

Click Here for ordering Information