Go on Vacation and Eat What You Want Without Gaining Body Fat

Take 6 Alpha Omega with a Cheat Meal to Prevent Body Fat Accumulation

One of the quickest way to blow months of progress is to make several days of bad food choices while on vacation.  I have developed many techniques for helping clients to prevent body fat accumulation while on vacation even when eating at restaurants for every meal.  Play your cards right and you can improve your body composition on vacation while still eating much more than usual.

Yes success requires some discipline while on vacation as there will be more tempting traps than usual due the availability of bad food sources.  You can certainly use a few meals to eat whatever you want without gaining body fat if you follow the rules below.  Do not take on the attitude that a week or two of eating whatever you want will be ok, it is not.  Fat storage hormones build up quickly and a combination of alcohol and bad food consumption can easily pack on 10 lbs of body fat in a week.  Furthermore high insulin levels and other digestive problems created by many days of bad eating will interfere with your ability to burn body fat for several days or possibly weeks depending on the situation. 

 

Look Like Andrea on your Next Vacation

Pigging out for several days in a row will catch up with you by lowering energy and screwing up digestion.  it is a quick ticket to feeling lousy especially combined with heavy alcohol consumption. 

 

 

1. Stick to your weight training and exercise program.  99% of resorts have gyms with some being better equipped than others, there are opportunities to train which are metabolic game changers to prevent body fat storage and increase energy.  Exercise increases “feel good” neurotransmitters which lower cravings for bad food choices and alcohol; making these sessions more important than usual.  If you have a busy day of activities, get into the gym first thing in the morning to ensure it gets done right even if these means eating breakfast on the go instead of a trip to the buffet.

2. Keep up with your supplement routine and yes you have room to pack these items.  Alpha Omega M3 taken with meals is a powerful tool for preventing body fat accumulation, lowering cravings and in general feeling good!  Designed by Dr. Serrano Alpha Omega M3 is not only a great investment in lowering body fat levels quickly, but also keeping them low long term by creating several powerful barriers to body fat accumulation.  Satisfying fat cells with the proprietary blend of raw materials makes it much more difficult for “garbage” to penetrate the cell to increase body fat even with the diet is less than perfect.  Insulin is the body’s most potent fat storage hormone so optimizing these levels via improved insulin sensitivity is crucial for avoiding body fat accumulation while forcing more raw materials into muscles to assist with the recovery process.

3.Skip a meal!  After a big breakfast you may not be hungry for lunch so do not force down more food that is not needed.  Instead you can use some 100% MR and Muscle Synthesis to increase energy and drive fat burning/muscle recovery.   Taken between meals the 100% MR and Muscle Synthesis make the bran believe a massive amount of food has been consumed.  As a result metabolic rate increases, but there is nothing to burn except stored fat since the 100% MR and Muscle Synthesis have no caloric burden.  This leaves only body fat to be burned by a raging metabolism.  Placing a scoop of each between meals a couple times per day will have a huge impact on energy levels, this will help to eliminate your mid afternoon slump while accelerating fat burning and recovery.

Use some nuts as a snack if you find yourself getting hungry between meals.  Being very hungry in the presence of bad food choices that you will come across at some restaurants is a recipe for disaster!

Do not Go Hog Wild Without your Alpha Omega M3!

Warning- you Do not want to look like this on the beach!

4. If you are going to hog wild at a certain meal- avoid fried foods, trans fats and high fructose corn syrup which all have powerful fat storing properties.  Use 6 Alpha Omega M3 with this meal to give you extra body fat blocking power from several hormonal and metabolic pathways.  Our clients have used this tactic for years and have been very successful in avoiding body fat accumulation even while eating huge amounts of food in one sitting.

5. Stay active!  Choose activities that require you to move around such as biking, rafting, hiking, tours on foot etc.  This is a great opportunity to move around more than usual so take full advantage!

6. Get to bed early and capture 8 to 9 hours of sleep.  Most people are sleep deprived so catching up on some sleep is always a good investment.  High quality sleep has a great impact on insulin sensitivity meaning you will have fewer cravings and a lower appetite on a day following a great night of sleep all things being equal.  This is one of many reasons why the Fat Reduce PM is so important as it helps clients transition into a restful sleep by lowering stress levels.   A good night of sleep is one of the easiest things someone can do to increase their rate of fat burning, recovery from exercise, performance and overall mental sharpness. The high energy levels associated with improved sleep also prevent eating out of boredom which is often done to increase energy levels.

7. If you want to pack on Muscle- weight train twice per day.  My male clients looking to increase lean muscle mass will use a vacation period to eat and train more than usual to support their long term goals.  The low stress environment during a vacation supports accelerated rates of recovery for a majority of trainees who face daily stressors while at work.  We will expand on this topic in a future blog post with an example day of eating and training.

8. Take a look around the beach or pool.  If you need some motivation take a look at the out of shape people and remind yourself that this is not the condition you want to own.  There is nowhere to hide this time of year in your bathing suit which is a positive point of social pressure to keep yourself on track.

9. Minimize alcohol consumption.  The more booze you consume, the quicker body fat will accumulate as alcohol not only contains empty calories, but also increases fat storage hormones.  You cannot get away with drinking from  dawn to dusk without packing on body fat and losing muscle.

10. Control your food choices by ordering off the menu and making the right substitutions.  Instead of fries ask for a baked potato for example.  This is not rocket science, however if you are presented with a bad food choice such as french fries on your plate, your are much more likely to eat them.  Avoid buffets for obvious reasons.  You will eat too much!  If you do find yourself at a buffet fill yourself up with green vegetables and do not make several trips to the food line.

Email Scott@infinityfitness.com 7 days per week to discuss your unique situation and goals and get solutions today!

Use the Proper Warm Up for Rapid Fat Loss, Muscle Growth and Improved Performance

Executing the correct warm up procedures ensures that you will gain the most benefit of every single workout helping you to reach your goals faster.  I have worked extensively with clients to perfect the warm up and in every situation clients remark they wish they had paid more attention to the warm in the past before consulting with me.  Many trainees do not equate workout performance with progress and they are dead wrong.  The higher quality of the workout, the faster rate of fat loss progress which is often overlooked by those not primarily concerned with performance.  Remember that the muscles must be progressively challenged in order for body composition to improve.

Determining The Ideal Weight for your Work Sets

The correct warm up procedures not only prepare the muscles and nervous system for training, but also provides information necessary for modifying a few workout options.  My clients can modify the workout volume pending how they feel during the warm up.  On days when recovery conditions have been rough it makes perfect sense to do less volume to avoid overtraining.  Ideal recovery situations such as low stress, a good night’s sleep the day before, perfect diet/supplementation also provides the option to be more aggressive with certain routines through what I call Bonus Round Sets. 

Catabolic hormones such as cortisol which increase rates of fat storage while wasting muscle.  5 or 10 extra minutes added to the workout can push you into a catabolic status which is counter-productive and can be a problem for several days following the training session.

Amino Load with 100% MR and Muscle Synthesis to help the Brain Warm UP!

30 minutes before the workout start Amino Loading with 100% MR and Muscle Synthesis to prepare the muscles and hormonal environment for training.  Did you know that Dr. Serrano’s proprietary combination of amino acids force the body to use more stored fat as fuel?  Now you know!  Amino Loading with the 100% MR and Muscle Synthesis has a great impact on the nervous system which dictates strength levels and many performance elements.  Without stimulants Amino Loading increases mental focus and drives more productive training sessions through multiple pathways including increased tolerance for muscle discomfort during training.  Having the extra raw material and mental boost helps my clients make steady improvements with each workout driving faster fat loss and muscle growth.

Warm up with sets of 20 on the Bench?

It drives me nuts when I go to gyms when traveling and see Joe Average warm up with 45 lb Olympic bar using 20 reps and then go right to a heavy set of 5 reps directly after.  Those guys will remain “Average” as they are destroying their workout potential before the session even starts!  In most cases the big jump in weight from their poor warm up set to the work set causes poor form execution such as the bar not being even during the pressing phase of the movement.  This is a leading cause of shoulder pain amongst trainees and can be easily prevented with better strategies.

 

How Many Warm UP Sets?

The number of warm up sets depends on the complexity of the exercise and the level of comfort of the trainee.  New exercises require more warm up sets which serve as practice to perfect form.  In most cases 2 to 3 warm up sets works very well with a gradual build up in the weight load to help identify the appropriate weight for the first work set.  All of the programs I design include the number of work sets which should be executed with maximal intensity.  Warm up sets must use the same number of reps, tempo (speed of reps) and rest periods as the work sets to help prepare the system for the challenge ahead.

After the first couple of exercises your muscles, ligaments and tissues will be ready to go making only 1-2 warm up sets necessary for the remaining exercises of the workout.

See Customized training and nutrition success stories HERE

 

Fix Weak Links to Build Great Guns Video Training Routine

You must Fix Weak Links  and Amino Load with 100% MR and Muscle Synthesis to Earn Big GUNS Fast! 

Learn How to Pack on 10 lbs of Muscle to your Guns in 30 to 60 days!

I have received a ton of emails about arm training since making a post with bicep training videos last week and in response I am posting an arm routine below that is great for increasing muscle size and reducing body fat.  You can click on each exercise to see the video clip demonstration.

Please read the Q and A below to learn why stimulating the various heads of the biceps and triceps is so important for optimal muscle size, definition, strength and injury prevention.

Roger L (my boss) gained 14 lbs of muscle and lost 16 lbs of fat with one of your 12 week customized plans. His arm definition are awesome for a working guy in his early 40s. He swears by the Amino Loading with 100% MR and Muscle Synthesis-Sipping on it all day and has great energy. To get a great set of arms should I use the same plan? Michael

Customized plans are powerful tools as they address weak links specific to the client needs to get progress going at a rapid pace. Evaluating training history, injuries, pictures, strength levels etc reveals the areas in need of work to unlock full potential. In Roger’s case reviewing his data revealed he never changed grips or training angles strategically which lead to a lack of progress and several nagging injuries. Proper muscular balance not only results in a larger arm musculature, but also a more visually appealing set of guns. Furthermore a wide shoulder width also creates the appearance of a V taper with a smaller waist line.

Talking Muscle Heads

99% of trainees keep the palm up when doing curls and the palms neutral when performing triceps exercises which neglects other heads of the muscle that must be stimulated for excellent development. The routine below uses a strategic strip set to correct common weaknesses first which pre fatigues the muscles allowing for the stronger heads to also undergo excellent fiber stimulation. There is more to developmental balance that what one would think.

Target Biceps and Triceps Head for Rapid Arm Improvements

Make your Guns Grow by training hard and Smart!

When was the last time   you made a strategic change to your grip and exercise execution to fix weak   links?Contact Scott to get on the   fast track today.

Sipping on the 100% MR and Muscle Synthesis  between meals and around training is like providing the muscles with an   anabolic IV drip all day long.

Amino Loading for Rapid Fat Loss

Amino Loading sends powerful fat burning signals as every time you Amino Load the brain believes a large feast has been consumed forcing a huge increase in metabolism, but there is nothing to burn except stored fat since the MR/MS have no caloric burden. ”

Gain Muscle While Losing Body Fat

Gaining muscle while losing body fat is no easy task as the two elements run into conflict in many ways. Sipping on the 100% MR and Muscle Synthesis between meals and around training is like providing the muscles with an anabolic IV drip all day long. The combination of an anabolic hormonal environment and an abundance of Dr. Serrano’s scientifically engineered raw materials is the perfect storm for muscle growth simultaneous fat loss. While everyone else in the office in searching for the fifth cup of coffee my clients are going strong all day mentally and physically!

Fix the Weakest Link

Weak muscle heads cause the nervous system to shut down growth of stronger heads to avoid injury. The nervous system plays a huge role in both the strength and growth of muscles. Kill the nerve within a muscle and it will die quickly no matter what nutrients you intake. Building up weak muscle heads will allow the entire structure to grow like crazy! Train as hard as you want, without balance you will not win the growth or strength game while promoting major injury. My clients who start out with the most imbalances see the fastest progress as the body responds very quickly to corrective work. The longer and harder you have been training the greater the size of many strength deficits allowing for a great opportunity for rapid improvements. It is common for a client to put on 10 lbs of muscle during a 12 week training phase just be focusing on neglected areas.
Advanced Trainees Must Use Near Constant Strategic Change to Stimulate Muscles

Trainees with 10 or more years in the gym must execute routines with the finer details hammered out to keep progress going. My advanced client programs have execution changes built in week every 1 to 2 weeks to ensure growth and fat loss stimuli are fresh to the nervous system. The harder you make the muscles work with fresh stimuli- the more beneficial the stimulation of muscle fibers. However there must be a clear method to the madness as changes at random can be detrimental to progress.

Corrective Muscle Heads Training for Great Guns!
Sets     Reps      Tempo        Rest
A1.75 deg seated off set Curls                  2-3       6-8         3-2-1-1         10
A2.Seated DB Zottman curl                       2-3        6-8        3-1-1-1       10
A3.Long Head Curls                                  2-3         6-8       3-2-1-1        75

B1.Prone 30° Reverse grip kick backs      2-3       6-8          3-0-1-2       10
B1.Prone 30° Palm down kick backs         2-3       6-8          3-0-1-2       10
B2.Prone 30° Rotation Kick backs            2-3       6-8           3-0-1-2       75

C1.Prone 30° L Raise                               2-3       6-8       3-1-1-2           10
C2.Lean Away DB Lateral Raise              2-3       6-8       3-1-1-2           10
C3.Seated DB Arnold Press                     2-3       6-8       4-2-1-0           75

email Scott@infinityfitness.com to discuss your goals today

5 Common Traits of My Most Successful Fat Loss Clients

 

Work Hard and Smart to Look Great
Get a customized program to maximize your progress

My new client wants to lose 15 to 20 lbs of body fat in 60 days to get ready for a summer vacation.  We can accomplish this with her weight training 3 days per week for 40 minutes and a couple of interval sprint sessions on the bike that will last 30 minutes.  The Nutrition plan will include several strategic changes, but will not require any more prep or execution effort.  After a week on the plan her husband wants to start a customized plan as well which will use a similar schedule with different tactics appropriate for his needs.

Get Aggressive to Burn 15 to 20 lbs of fat in 60 days

1. Taking an aggressive training, nutrition and supplementation program approach to earn results very quickly that can be sustained over the long haul.  Would you rather lose 15 to 20 lbs of fat in 60 days or would you rather it take 6 months?

In my experience over the last 15 years it is much easier to maintain a low body fat level than it is to get there so there bright light at the end of the fat loss tunnel.  A rapid success approach also ensures that clients are able to lower their body fat levels long before metabolism gets sluggish.  A typical mainstream diet program is too long and generic in nature to produce the results needed before fat burning grinds to a halt.

Once achieving a reduced body fat level that the client it is happy with, they have much greater freedom with the diet and use strategic cheat meals without accumulating body fat.  In fact I include carb loading and dietary fat loading during all customized programs to not only provide a more food on certain days, but to also increase metabolic rate, fat burning enzymes and fat burning hormones.

Conquer Problems- Do Not Make Excuses

2. Find a way to get the job done.  Everyone is busy and faces schedule challenges, some of which are unpredictable.  My most successful clients always find ways to train and make the right food choices despite busy schedules and other demands.  If you run into a problem often, find ways to overcome the obstacle, this has become one of my specialties as a consultant.  For example if a long work day leaves you tired and limited time for the gym, you might consider training in the morning at a consistent time when there are less distractions in play.  You can also Amino Load with 100% MR and Muscle Synthesis during the late afternoon to lower stress levels and increase energy making a productive work out a greater possibility. This Simple tactic also gets rid of cravings for bad food choices while increasing rates of fat burning.

Taken between meals the 100% MR and Muscle Synthesis make the brain believe a massive amount of food has been consumed.  As a result metabolic rate increases, but there is nothing to burn except stored fat since the MR and MS have no caloric burden. This leaves only body fat to be burned by a raging metabolism. Placing a scoop of each between meals a couple times per day will have a huge impact on energy levels, this will help to eliminate your mid afternoon slump while accelerating fat burning and recovery.

A common barrier to success is bad food choices made at the office or while out to lunch.  You can quickly solve this problem by bringing your lunch to work which will save time and money in addition to keeping you away from food sources that are not appropriate for you during a given time.  There will always be someone in the office who brings in doughnuts or other junk.  You can kill off your cravings by using the Fat Reduce and Alpha Omega M3 which also play a very important role in accelerating rates of fat burning and daily energy which drive better exercise and nutrition choices.

                        Building Metabolic and Hormonal Momentum

3.  Consistent execution of the right plan for your specific needs and goals is a powerful force!  During my reviews of thousands of program histories I find that very few people apply themselves consistently enough using the right tactics to optimize metabolic and hormonal momentum.  It takes time for the body to kick into high gear as it relates to fat burning and you will never get there without consistently sending the right signals to the brain!  The longer some bad eating and exercise habits have in place, the longer it takes for the body to optimize the fat burning engine.  So remember that your problems were not created overnight, your solutions will not come overnight either.

Working Hard and Smart to Maximize Your Progress

4.  There are an endless number of training and nutrition techniques, but I consider only a small percentage to be great options for the population at large.  You must have a comprehensive training, nutrition, supplementation and recovery plan in place to maximize your progress.  I  help new clients double or even triple their rate of progress by designing programs that match their specific needs and goals.  In a majority of cases the techniques are new to the client and something they never would have put in place based on the basic information available to them through the internet, books and magazines. 

There is no shortage of people working hard with long workouts and Spartan diets, yet the population even in the gym has a higher body fat level with each passing year.  You must work hard and smart to achieve your goals in the most efficient manner possible.  As it relates to fat loss this means short- yet intense resistance based workouts and few times per week in addition to a couple interval sprint sessions to sky rocket fat burning hormones.

Discipline- Where Success Starts Every Day

5. Discipline- do not leave home without it!  Everyone faces challenges that can knock them off course, but having adequate discipline in place will make sure that these challenges do not cause problems.  Discipline levels will surge when your points of motivation are also high.  Write down your points of motivation with your goals and look at them daily for  a constant reminder of the mission on hand.  You can also use visual tools such as hanging up a bathing suit on your closet door where you can see it daily or pictures of your future beach vacation destination.   Male clients can do well with some negative visual tools such as a “fat” picture which shows them how bad they looked at a given time.

 

Email scott@infinityfitness.com with your top obstacles and get a personal response within 12 hours offering solutions and tips.