I'll have 2 slices of Pizza and Ice Cream........................... and 600 Burpees!

Burpee Equivalents:  Understanding Junk Food in terms of Your Favorite Exercise!

 

Occasionally people slip up with their diets and sneak in some junk calories. When they do, they have to pay the price…In Burpees!  Here is some research to quantify energy expenditure during the Burpee exercise.  Here is what was found:

	Calories (kcals)	Burpees for 130lb individual	Burpees for 180lb individual
1 large French Fries	500	524	349
1 low cal beer	195	204	136
1 Slice of Dominos Peperoni Pizza	260	272	182
1 8-ounce Bison Cheesburger	730	765	510
1 scoop of Ben Jerry’s Cookie Dough ice cream	270	283	189
1 12” Roast beef sub from Subway	970	1016	677
1 Cola soft drink	200	210	140
1 Fried Calamari Appetizer	700	733	489
1 Plain Bagel	320	335	223
1 Slice of Cheescake	1000	1048	698
1 Egg McMuffin Sandwich	300	314	210
1 Cadbury Creme Egg	59	62	41



First calculated was the amount of work being performed during the Burpee. Calculated work as:

-  Work (w) = force (f) x distance (d)
-  f = weight of the individual in kilograms
-  d = distance from the floor to the maximal height of the head during the jump in meters.

Example:

Male Athlete A:
-  Height: 71 inches (1.80 meters)
-  Weight:  180 lbs (81.8 kg)
-  Average Vertical jump during 5 minute Burpee test:  5 in. (.12 m)
-  Total vertical displacement from the floor to maximal jump height:  1.92 m (height plus jump height).
-  work = 81.8 x 1.92
-  work  = 157 kg/m
-  Given:  1kcal = 426.4 kg/m
-  Thus, 0.368 kcals of mechanical work per Burpee

External mechanical work or the work that is being performed does not equal the amount of work that is being produce internally, humans aren’t 100% efficient.  Efficiency during running and cycling is about 25%, thus for the body to perform 25 kcals of external work, it must produces 100 kcals of energy internally. That means that the body has to produce 1.47 kcals of internal energy to produce 0.368 kcals of external mechanical work per Burpee repetition.

Also calculated was energy production during the Burpee exercise by measuring oxygen consumption with metabolic cart.  Several athletes performed the Burpee exercise at a constant rate for 3 minutes while wearing a portable metabolic measuring system that continuously measured oxygen consumption.  The average Burpee rate was 10 Burpee repetitions per minute and average oxygen consumption during the last minute of exercise was 35 milliliters of oxygen per kilogram of body weight per minute (ml O2/kg/min). We found the measured oxygen cost of a single Burpee repetition to be 3.5 ml O2/kg/Burpee.

To convert oxygen cost to energy expenditure:

Example same athlete as above:
-  Total oxygen consumed during a single Burpee is calculated as the product of body weight (kg) and O2 cost in ml/kg/.min
-  81.8 kg X 3.5 ml O2/kg/Burpee =  286 mlO2/Burpee or .286 liters (l) of O2/Burpee.
-  One liter of oxygen is equivalent to about 5 kcals.
-  0.286 l O2 X 5 kcals/l  = 1.43 kcals/Burpee.

As you can see , there is good agreement between the 2 methods (1.47 and 1.43 kcals/Burpee respectively).

2 slices of Domino’s pizza = 600 kcals or 419 burpees

Pint of Ben and Jerry’s Cookie Dough = 980 kcals or 685 burpees.

Use the chart below to figure out your Burpee equivalent of junk food calories.

Energy Expenditure During the Burpee Exercise (kcals/Burpee)
Body Weight (lbs.)	120	130	140	150	160	170	180	190	200	210
kcals per Burpee	0.95	1.03	1.11	1.19	1.27	1.35	1.43	1.51	1.59	1.67

Example – for a 140 lb person:

2 slices of Domino’s pizza = 600 kcals
600kcals/ 1.11 kcal per Burpee = 540 burpees
 
You can have your cake and eat it too, but be ready to pay in Burpees!

Yours in health,
Greg
www.lakesidefitnessclub.com
 

Weight loss plateau?

Here are 8 reasons why you might have hit a plateau with your weight loss efforts:

1. You're doing too much cardio.
You aren't guaranteed a slim waistline just because you spend an hour on the treadmill every day. In fact, long cardio sessions can actually work against you. That's because your body basically sees exercise as stress, and stress causes the release of a hormone called cortisol, which breaks down energy stores for immediate use. Over the short term, this reaction is healthy and natural, but prolonged increases in cortisol eventually lead to insulin resistance, a decrease in bone density, loss of lean muscle mass, and weight gain.

These studies show that short bursts of high intensity training (like sprints) increase the fat burning potential of muscle, improve the efficiency with which the body burns fat, and is a more time efficient strategy when it comes to fat burning exercise.

2. You're eating too much fruit.
Many dieters turn to fruit as a sweet, low-calorie snack, but the sugar in fruit (like all carbohydrates) gets broken down into glucose in the small intestine. The presence of glucose in the bloodstream causes the pancreas to release insulin, and insulin stores excess glucose as fat. If you're trying to lose weight, fruit intake should be limited to those with a combination of low carbohydrate content and high amounts of antioxidants like berries and pitted fruits.

3. You're skimping on calories.
Some calorie counters assume that if restricting calories will help them lose weight, then restricting a lot of calories will help them lose more weight, more quickly. Unfortunately, the body views severe calorie restriction as starvation and will eventually turn against you, fighting to keep the calories you do eat for dear life.

4. You're not getting enough fat.
When it comes to nutrition, we have to distinguish between healthy and unhealthy fat. Unhealthy fats are the trans fats, omega 6 fats, and processed fats that are used to manufacture processed foods. Healthy fats, on the other hand (fats from fish, nuts, coconut, animal meats, eggs, avocados, olives, etc.), are a necessary part of healthy cellular function. Contrary to what you might think, healthy fats do not translate into added pounds. The consumption of healthy fats instead of sugar actually gives us energy, keeps us satiated longer, and prompts the body to burn stored fat for fuel.

5. You're stressed out.
Any type of stress (physical, emotional, chemical) causes the body to enter into a state of protection, also known as "fight or flight." This results in altered hormone levels as the body shuts down all processes not immediately required for survival. Part of the stress response, as stated above, is the release of cortisol. Again, this is perfectly healthy unless stress is chronic, in which case the result is increased fat storage around the belly.

6. You're overloading on carbs.
The typical American diet consists of large amounts of processed carbohydrates that wreak havoc on blood sugar and insulin levels. Over time, fat cells become insulin resistant which makes it nearly impossible for the body to burn fat no matter how much you exercise or how few calories you consume.

7. You're not getting enough sleep.
Lack of sleep is an often overlooked source of health challenges. That's because our sleep patterns have a big impact on our hormone levels. This study showed that poor sleeping habits cause us to gain weight, and this one showed that the biggest spike in fat burning hormones occurred during deep sleep.

8. You're eating too many diet foods.
Most diet foods (and all processed foods for that matter), contain some form of MSG, which is also known as yeast extract, glutamic acid, and hydrolyzed protein, among others. This chemical has been used in obesity research to induce obesity in rats. It causes a spike in insulin levels, in both animals and humans, which causes the body to store fat. Other chemicals in diet foods can sabotage your weight loss efforts too, like artificial sugars, trans fats, and natural flavors.

In the end, the best way to lose weight is to get healthy. You cannot sidestep nature. This means eating real food, moving your body regularly, getting adequate amounts of sleep, and finding ways to manage stress.


Yours in health,
Greg
www.lakesidefitnessclub.com

Fat Loss and Exercise

No words for these hot topics.... 
videos work better!

Personal Training - Dieting and Exercise

The Secret to Burning Fat and Getting Fit - Faster!

 

Yours in health,
Greg
www.lakesidefitnessclub.com
 

Something to live by....

This email may change the way you look at things.

You probably heard this from me before, but I rarely listen to music in my car - I usually listen to audiotapes of some sort. (mostly motivational stuff.. stuff that 'exercises my brain') Well I just listened to this story that everyone should hear - About 25 years ago this guy called W. Mitchell was driving his motorcycle on the freeway, and for whatever reason he got distracted by something on the side of the road.

When he looked back up he found he was about to crash right into a big truck that was stopped in front of him.  So in a split second decision he smashed his motorcycle on the ground and slid himself under the truck.  But then the worst part happened.. the gas cap slipped off the truck, and the truck exploded into flames while W. was underneath it.

He survived, but his body was 75% burnt and his entire face was mutilated.  He woke up 2 weeks later out of a coma in extreme pain. He even mentioned at the time he was "afraid to breath" because he was in so much pain.

Now for MOST people, this would be too much..

MOST people would think "Forget this, why stick around in this body?"

He did something different - he decided to take things for what they were and be in the utmost positive attitude for the rest of his life.  His bodily systems were actually so damaged that he could not take any drugs.. but everyone that met him THOUGHT that he was on drugs as he was so uplifting all the time.

The reality is, after his accident W. Mitchell made a DECISION to manage his state. So he can stay positive no matter what.  He said: "I can feel bad emotionally about everything I lost, and just make my life a mess.. .. or I can focus on what I am going to DO. This way my focus will be on something that can give me at least a little bit of pleasure to distract me from my physical pain."

And that's what he did. Within 3 years he managed himself so well that he started his own business.

Shortly after that his company became the #1 employer of his state. He even became a millionaire, and learned how to fly airplanes. BUT.. that's not the end of the story.

About 8 years later he was flying his airplane through Colorado, and he made a big mistake.  He forgot to do his preflight checkup, and because there was frost on the wings he crashed shortly after taking off.

He survived again, but he was paralyzed from the waist down for life.

So they cut off his toes (since he didn't need them anymore), and they sowed them on his hands so he had something to grasp with.

And to top it off, not too long after his crash his wife left him..

STILL, he didn't give up.

The city he was living it at the time was having some problems, so he became the mayor of that town.  After that, he ran for lieutenant-governor of the state of Colorado.  He placed third (out of 6 people), but what was remembered most was that his slogan was "make me the lieutenant governor and I won't just be another pretty face!"

So next time you hear yourself thinking you have some 'problems'.. then think of W. Mitchell.

The point that I'm trying to make here is that there is no such thing as a handicap.

No matter how hard you may have it, your worst day is someone else's dream come true.

There's a guy called Dave Kekich and he has a credo that is one of my personal favorite quotes. "Things are rarely as bad as they seem when things are going bad.. and things are rarely as good as they seem when things are going good.. if you just lighten up, you will live much longer"

So next time something gets in your way, do yourself a favor and don't complain. Accept it for what it is and realize what you do have.

Hope you got something out of this little email - just remember, that at ANY given moment of the day you have endless opportunities laying right in front of you!

Keeping it real =)

Enjoy!

Greg

Lose 5 inches and 10 pounds in only 15 days!

I am looking for 20 people who want to lose 5 inches and drop 10 pounds in 15 workout days.

We are testing out a new program that combines metabolic training, various resistance exercises and nutrition programming together to help you burn maximum fat, drop fat and lose inches in only 15 workout days.

So I am effectively looking for 20 lucky people to test drive the new 5-10-15 fat loss program.

Just the thing you have been waiting for! :-)

If this sounds like it is something you would want to do then let me know today via email (greg@lakesidefitnessclub.com), or just call us at 201-651-1010 because the program starts on Monday 2/3/2014.

Here are some details about the program that you should know before you consider joining...

This is a 15 workout day training and nutritional manipulation program that is relatively intense and proven. You are going to work hard on these 15 days BUT your results are going to come fast and will be significant when you follow my new program.

Some people will lose as much as 12-15 pounds during these 15 workout days and even more than just five inches of their thighs and waist combined, but I am estimating that the average lose will be 5 inches off the total body and 10 pounds in only 15 workout days - which is why I'm naming this my 5-10-15 fat loss program.

Creative, right?

Here is how it works... You will come and workout four to five days per week. And you'll follow the eating plan that I'll review with you (because you can not out train a bad diet).

Like I said, the program and the workouts will be challenging and intense, and yes, they can be modified for all fitness levels so do not worry if you are new to working out. And yes, you will experience soreness in your muscles, nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

Now here is the best part of this whole thing - the cost.

Since this is my new version and since we are only taking on a small group of 20 new clients on this program. I have priced it for anyone to afford.

The entire 5-10-20 fat loss program is only $89. Yes, you did do the math correctly, that is under $6 a workout!

Like I said the program starts this coming Monday at Lakeside Fitness Center. So if you want to be one of the first 20 people on the program and get a lot of fat burning and muscle tone done in only 15 workout days then you need to email me or call me now at 201-651-1010 to lock in your spot for Monday Feb 3rd.

If you have questions email me (greg@lakesidefitnessclub.com) or call me at 201-651-1010.

I have a feeling this program is going to sell out quickly at this low price and with the limited number of spots available. Two options available for training. So do not wait if you think it is right for you.

Looking forward to seeing you in the program Monday Feb 3rd!

Regards,
Greg
Lakeside Fitness Center
www.lakesidefitnessclub.com

New Years Resolutioin-The Answer! - Beast Mode!

Ok now that it’s January it seems like eeeeverybody is working out…. Again. (ummm, quick question, why is it more important now to get in shape than it was on 12/1... or 11/1... or 10/1....?)

But there's 'working out' and then there is 'working out'.  I see so many people go to a gym, get on a treadmill, and post "beast mode" or “killed it” or “look out 2014” or some other knucklehead comment on Facebook.

I'm also seeing some people SKIP the exercise/weight lifting part and stick to some “diet”.  (that’s always a bad choice, going on diets leaves you weak, grumpy, hungry, skinny, bushy eyebrows, undesirable and just plain boring.)
  
And by now we’ve all heard of these miracle “cleanses” going around.  I’m not a fan, I’m more of a Bieber fan than a “cleanse” fan. (See, here is my Justin Beiber CrossFit log book!)

At least not of the traditional cleanses that you do 'once in a while'.  If you ask me, your food should be so clean that you ‘cleanse’ every single day.

Like Ice-T loves Coco, you do it every single day…..  Those traditional ‘once-in-a-while’ cleanses leave you on the toilet all day.  They may show quick results, but the results you get will be wimpy.  Wimpy results come from wimpy things, things like spanks, pink dumbbells, and tofu. It slims you down, but, you know…not much fun and leaves you wanting more.But hey, have you tried this cleanse?

 So here’s the deal..

Cleansing is important – but it’s NOT about relying on miracle supplements and "as seen on TV" junk.  It’s about making small changes to the stuff you eat throughout the day.

Here are 3 quick tips:
#1 Drink a TON of water in the morning!
Drink a liter or so of water right after you wake up.  The thing is, when you sleep you lose water simply by breathing, and because you’re not moving when you sleep the toxins that your body produces build up. "I can't drink a lot of water, I will always be in the bathroom," ok, don't drink a lot, don't feel good, don't look good, simple.

So drinking that water cleans you out.  Also, add some lemon. This stimulates your digestion.

#2 Eat more greens/Drink more greens (do it, do it now-yes, get up right now and do it).  

Eat more greens. Try having veggies with EVERY single meal.

Yeah, every single meal.  I’m serious on this one. Vegetables are the fountain of youth. I’m getting to the point that if you DON’T eat veggies, there really is little hope for you.

Veggies give you vitamins, minerals, phytonutrients, and they make you very attractive.  And if you have a hard time getting veggies in by eating them, make them liquid and drink up, like eggnog at a Lakeside Christmas party!

I mean, you probably won’t have time to chew leafy greens all day. That’s what cows do.  And no matter what they say, you're not a cow.

It’s easy to put Kale, Ginger, Parsley, Lettuce, etc into a juicer/blender, heck we even do it for you here! Do that, juice your greens and drink them with your pinky up.

When you eat grains, sugar, and animal products your body turns ‘acidic’, this is when you get sick, tired, lazy, lethargic, etc.  Eat more vegetables and you’ll remove all that acidity, and your alkaline levels will go back to superhero mode, kind of like real “beast mode.”

#3 Stop eating dumb stuff.
Limit your caffeine, avoid sugar, and skip alcohol. That's a good place to start.

But, you also want to limit foods like corn, soy, grains, and most animal products.  They're very congesting and taxing on your digestive and immune system. When you eat these man-made foods, your immune system will see them as 'foreign space invaders' and will go all Will Smith on you and shut you down, like he did in Men In Black and Independence Day.
   
When this happens, your immune system will stimulate inflammation throughout your body, leading to mucus production, congestion, and low on energy.  The best way to realize this is to experience it first hand.  And the only way to do that is by removing these foods from your diet - at least for a few days.

Try this, I guarantee you'll feel reborn, your hair will look great like mine, and when you roll out of bed, and you’ll speed up your fat loss as well.

Let's keep it real. Stick to what works, and put on your blinders when you see the NYR (New Year's Resolution) craziness going on around you.

Anyone can get the results they want. You know what to do, most don’t do it for three reasons:
1 - most are too lazy
2 - most are too lazy
3 - most are too lazy.


Rock on, lift HEAVY, wear leather, eat meat!
Greg

This is not normal!!!

So it’s almost January.. gyms will be packed.. fitness is hot.. and there’s a commercial on TV of some miracle powder that you put over your french fries so you don’t gain weight..

This is nothing new, I mean, it happens every year.  And aside from the gimmicks, I truly commend everyone on their efforts to better themselves.

But.. let’s keep it real here. .

Most ‘resolutioners’ go back to nothing in months (sad, but true)

So if you plan to start working out in January, realize that in a couple months 80% of the people you started with are back to their lazy ways… truth.

Therefore, choose your surroundings wisely, they make a huge impact on where you end up.  If you hang out with 9 bank robbers, you’ll probably turn into a bank robber. And end up in jail somehow.

If you hang out with Justin Bieber, you’ll probably end up in a fight with her. And go to jail as well.

But if you hang out with 9 strong-minded champions that eat steak, put veggies in their protein shakes and wear leather, you’ll turn heads in no time, and you will be the ultimate role model for your family.

Your surroundings and attitude are everything.

And sometimes, your surroundings might let you down..if you let yourself get down..... Just know that it’s ‘normal’ for people to quit.  It’s like that, and that’s the way it is. Just don’t be one of them.

You see it all comes back to the 80-20 rule, everyone knows it.  It states that whenever there is a group of people with identical opportunities.. only 20% will see results.

This applies to everything!!!!!!!!!!!  I did say everything!

We all have the same opportunities to get in shape.  Especially now.  There are gyms all over the place.. Workout videos on Youtube.. Blogs all over internet.. shake weight and thigh master!

You would think more Americans would ‘get it’..

BUT..

Success is not for everyone.

It’s human nature to be short-sighted and not stick to something that will pay off huge in the end.  For the ones who "stop" or don't "stick with it," well it simply isn't that important to them.... but one day it will be and then they will be S.O.L.!  Think about that for a minute, the onl reason we do anything in this world is because there is "importance" to it, you decide what that "importance" is or how it relates to you.... and on the flip side, the reason we don't do something is simply because "it isn't that important and we just don't care to do it."  I challenge you to prove me wrong......

One of my coaches once told me:
“Life is hard if you live it the easy way. Life is easy if you live it the hard way.”

80% will go the easy way.. thus making it hard on themselves and their families.



But not you.. YOU are part of the 20%.

Why?

Because for one, you opened this email, which shows you have interest in getting in superhero shape.

And for two, because I say so. :)

YOU are going to be part of the 20% this year, no matter what.

I don’t care what you’re thinking right now.. But if you’ve read this far into this email, I want to make SURE you get the body of your dreams this year.

I’ll keep sending you the stuff that WORKS for fat loss. And if you ever need anything – just hit reply and reach out to me.

But in order for this to work, you’ll need to promise yourself something.

That is to stop all short-term thinking, and take full responsibility for where you are in life right now.

We’re all grown-ups here (well most of us, except for … nevermind). We know life is not designed to give you what you WANT..  It’s designed to give you what you deserve.

Nobody owes you anything. If you’re successful, it’s because of you. If you’re not.. it’s because of you.

And it doesn’t take much to get sidetracked.

All around you there are signs of weakness:
- Overweight coworkers bringing donuts to work-everyday!
- Quick fix “weight loss” supplements
- Lapband radio commercials
- Friends asking “when are you going to eat normal again?”..(that’s a good one, I always suggest responding with, “right after you and I go swimsuit shopping together.”)

I can go on, but you get the picture.

Don’t be normal. Be you instead.

Happy Holidays,
Greg