Loose Fat Forever

Loose Your Fat Forever!

The fastest path to the leanest and sexiest you, EVER!

The secrete difference that separates the amatures from the pros.

I have one of the biggest secrets that fitness pro’s practice and your average Joe never knows. Professional athletes and fitness pro’s have known the secret and have been practicing it for years with lots of scientific data and results to prove. The secret is phase work.  

Purpose of Phase Work:

·      Reaching lowest levels of body fat physically possible

·      Preventing Injury

·      Decreasing Wear and Tear

·      Reaching highest levels of physical performance

·      Reaching highest levels of strength

Professional athletes exercise differently throughout the year. This difference in exercise program comes with a nutrition plan.  Phase work is combining the right nutrition plan with the right exercise plan. Let me repeat that; phase work is combining the right nutrition plan with the right exercise plan.   Effectively executing phase work is knowing how long and how intense each phase should be. There can be many different phases but for simplicity we will focus on the main two phases.

1.    Cutting Phase

2.    Building Phase

Cutting phase is the valuable phase. This is where you experience weight loss on the scale. During the cutting phase you are looking to have your muscles and your metabolism eat your fat. The ability of your body to eat fat depends on your muscle. Your muscle mass determines your metabolism. When you start the cutting phase, this is where you start looking for body efficiency. Exercise during the cutting phase is focused on a maximum calorie burn.  Maximum calorie burn means total body exercises with high amounts of cardio work.  Nutrition plan during a cutting phase is minimal calories typically accompanied by a weight loss trick. Just to name a few weight loss tricks:

•  High fiber
• High Citrus
•  High Protein

While the cutting phase is great for weight loss, it is not so great for your bodies ability to burn calories. Your metabolism slows down because of weight loss. 

Then there is the building phase. During the building phase you build your metabolism. Exercise and nutrition during the building phase is focused on areas that are compromised during the cutting phase. Exercise is focused on isolated muscle strengthening. This is where you shape and strengthen specific muscle and movement systems. Nutrition during the building phase is focused rebuilding the bodies systems. Repair focused nutrition will help increase healthy chemicals, hormones and muscle tissue in your body.  There are more calories included in the nutrition during the building phase, so weight loss is typically not experienced during this phase. While weight loss is not typically achieved during the building phase, when done right, extra weight gain will come in the form of muscle and metabolism.

In the graph below; the total body weight number is what is achieved at the end of the phase. The goal during the cutting phase is to loose maximum lbs of fat and minimal lbs of muscle. The goal during the building phase is to gain muscle and metabolism while gaining as little body fat as possible. When you cycle phases with the right intensity and duration, it looks something like this.  

Your true weight is really a weight range.  When phase work is executed properly, your normal weight range gradually drops to lower ranges and your percentage of body fat continually drops.

While proper phase work will help you get your leanest sexiest body ever, its real value  comes in by preventing injury and minimizing wear and tear. Stop spinning your wheels like the average Joe and train like a Pro with methodical planned phase work!

Love Jared

Week 4 is the finish line. Finish Strong!

Family and Friends:

Any time you do a diet, it is like a mental exercise program. Mentally, you choose and commit. Once you have chosen how strict you are going to be on the nutrition plan, you exercise your will power and follow your commitment. This mental process happens many times in many different areas of our lives. Each time we exercise self control and will power, we deserve positive reinforcement. When you exercise these mental powers, your commitment has reached the next level. Those who reach and maintain their personal best fitness levels, are those consistently focused not only on clean nutrition but on will power as well. 

Week 4 is like the end of a great exercise routine or a great set. Push yourself! See how long you can follow your mind and be the master of your body, the controller of your weight.

Mental Mastery Tips:

The way I am personally successful during a strict week of nutrition is by planning on small personal rewards strategically placed in the plan.

Daily:  Clean your mouth as much as possible. Floss after breakfast and dinner, brush your teeth after each meal and chew mint gum in-between meals. This clean feeling will bring focus to your mind and kill your sugar cravings.

1 Have a small square of dark chocolate (77% coco) with 1 large teaspoon of almond butter. I bite the chocolate square in half and stick each piece in-between my cheeks and my teeth. Then take the spoon full of almond butter and stick it right on my tongue. This makes me almost choke on the almond butter. I end up swallowing and swallowing and by the time the I have swallowed all the way, the almond butter and the dark coco feel like I have eaten a full bar when in reality it is a great small cheat.

2 Give yourself a facial. This makes me feel clean and fresh and I am able to relax and enjoy some time not focusing on my hunger. The facial gives much more then just a clean feeling. Facials enhance circulation throughout the face and decrease your wrinkles. Great facials can relax muscles through your head and neck and enhance focus. When you look good, you feel good. When you feel good, you act good. Take care of your face.

3 Get a pedicure: The feet are in connection with the whole body and a  gateway to health. By exfoliating and soaking them you can stimulate nerves through the spine as well as the body systems. This can bring tremendous relaxing feelings to you during a time when you need it.

4 Plan on getting a massage. Your massage does not need to be from a professional therapist, but could be from a loved one who is interested in your health. Some of my most healing massages come from my 2 year old son. His loving touch and desire to help me feel good is all I need to boost my emotional well being and help me stick to another clean day of nutrition.

Focus on ending strong! Next week you will have carbs back and your energy will be restored. Challenge your will power and be aware of your body’s reactions.

Live Long! Be Strong! Smile Forever!

                                                        Love, Your FitForever Family   

Week 4 Nutrition Plan

Great job for those of you who have finished week 3! As you may have heard, week 4 is going to be more of a cleanse. This will likely be the week where we make the most headway in weight loss. Remember this week is not a lifestyle week, but rather a cleanse. You've made it this far, now enjoy the great results you'll be seeing this week! Remember to be strong and have a great support system as we finish off the final week of our Weight Loss Challenge! We love you!

Men's Week 4 Diet

Women's Week 4 Diet

Is Your Weight Loss Real?

Permanent Weight Loss VS Temporary Weight Loss

I’ll never forget one of FitForever’s most exciting weight loss challenges. During this challenge we had some challengers who were experiencing huge weight loss numbers. When the final numbers were in, I was blown away. 4 people in our challenge had lost 40 + pounds in 28 days. One challenger lost 48lbs, that is 1.7 lbs per day or in other words, a 5,950 calorie deficit daily. In intense exercise, a great 60 minute session would burn 1000 calories.  I never thought results like this were possible and while I was excited about the results I was nervous about the long term effect and rebounding of weight gain.

My nervousness was validated when in our next challenge, only 1 of our 40lb loser’s had kept weight off.  The harsh realization of true weight loss was on the table. Is weight loss when you loose weight only to gain it back again? Extreme fad diets that cause rapid weight loss, immediately to gain it back, is like a doctor who negligently prescribes an addictive medication with a million side effects.  Rapid weight loss plans typically sacrifice long-term health, your metabolism, and hormone regularity and leads to large weight gain. Once your metabolism and other body systems are compromised by extreme diets, weight gain is more rapid and weight loss is harder to achieve. When weight loss becomes harder to achieve you are more likely to participate again in an extreme diet.  This is referred to in the fitness industry as yo-yo dieting.  Yo-Yo dieting is where you go from extreme diet to no nutrition plan and then back to extreme diet again. This is coupled by rapid weight loss and rapid weight gain. Yo-Yo dieting is hard on your body and long term health. Our goal at FitForever is to create a reality that stays away from Yo-Yo dieting.

True weight loss can only happen when you find a new lifestyle that allows the weight loss to stay off or continue.

FitForevers 2012 Spring WLC nutrition plans are not focused on immediate weight loss but on true permanent weight loss. Week 1 ingredients and quantity are focused on long term health by:

• Eliminating preservatives, gluten, trans fats, sugars and other toxins
•  Building the heart and circulatory system
•  Supporting hormone balance
• Boosting the metabolism.

Weeks 2 & 3 are focused on lifestyle and quantity. Week 4 will be another shock to the body similar to week 1. Here is how your personal plan should develop after the challenge is over. Find meals, quantities and combinations from weeks 2 & 3 that you can do more permanently. Then every 3 or 4 weeks repeat 3 of your favorite days from week 1 or week 4 as a weight loss shock to the body.

Every time you follow a clean healthy nutrition plan you need to determine; are these lifestyle meals and snacks or shock meals and snacks? Health and nutrition is a life long development process. Be aware of how different foods make you feel and choose the foods that make you feel the best! If you choose your nutritional intake based on how it makes feel you, you will live long, you will be strong and you will laugh forever! We love you and are excited about your health.

Love Jared

Week 3 Nutrition Plan

For those of you who have just finished week 2, congratulations! We hope you enjoyed it and found it easier to manage than week 1. Week 3 is another lifestyle diet. This means that the meals we eat this week are ones that we should be eating when we're not on an official "nutrition plan". Please, if you have any questions, concerns, allergies, etc. let your trainer know so we can make necessary modifications. We love you!

Week3 Mens Diet

Womens Week 3 Diet

5 Must Rules of Weight Loss

5 Must Rules of Weight Loss

1.  Never, Never, Never Skip meals or snacks. To keep your body from going onto full blown starvation mode, make sure that you have some kind of nutrition coming into your body every 3-4 hours. I see a number of clients slow or halt their weight loss results by skipping meals or snacks. Don’t slow your success! Eat meals and snacks. If you are cutting calories to accelerate results, adjust your dinner. Never decrease vegetables as a form of calorie cutting.

2.     Get your rest. You are deprived from calories and your body is working over time to turn fat into usable fuel. During this time, your body’s ability to recover and recuperate is impaired. To help your body repair, get extra sleep, lean protein with each meal and plenty of vegetables.

3.     Understand your body and adapt. If you find your energy is low at a specific time in the day, then treat the problem the next day by consuming green tea, herba mate or other energy boosters 1 hour before your energy’s low. I personally start my day with a green tea, another cup in the mid morning, and again between lunch and dinner to decrease appetite.

4.     Ensure flushing is happening. On a regular basis, it would be good to have 1-2 bowel movements per day. During weight loss, seek to ensure you are flushing completely by in taking a lot of water and make sure you get your chia drink. If this alone is not causing you to have more bowel movements then normal, try herbal laxative tea. I like Smooth Move or Get Regular.

5.     Move fast and often. Look to keep your mind and body directed. Move often as possible and when you are moving, move fast. Lots of movement through out the day can cause you to burn as much calories as you would in a 1-hour  intense work out. Keeping your body moving will keep your metabolism high. 

Weight Loss Thoughts

Weight Loss Thougths!

Your mind is powerful, much more powerful then you or I know or understand. Thoughts affect your health. Every thought has a positive or negative impact on your health. The stronger the intensity of the thought, the larger that thought will impact you. The cumulative effect of your thoughts can swing your health in one direction or the other.

Healthy thoughts are like great exercise. We should practice them with regularity, necessary to make them habitual and efficient. Thinking healthy thoughts does not always come natural. Those who have been exposed to healthy thoughts, will have an easier time thinking that way. For those who have been exposed to more negative thoughts, thinking healthy thoughts will be more unnatural. Thinking healthy thoughts is and brain muscle that is developed with experience and exposure just like other muscles in the body.

Love yourself enough to accept who you are and what your mental muscles have been exposed to. Analyze  your thoughts daily. Be your own best life coach. How do you analyze your thoughts? You check the feelings that are associated with each thought. When your thoughts cause positive feelings, it is probably a healthy thought. When thoughts cause negative feelings, it is probably an unhealthy thought. Choose healthy and abandon the unhealthy. There are certain thoughts that have proven weight loss effects.

Best 3 weight loss thoughts:

•      Gratitude: Treat gratitude like vegetables, you should have 3-5 servings daily. That means 3-5 times a day, express gratitude, to yourself, to your loved ones, and to your maker. Dive into these gratitude thoughts, visualize what you are grateful for and bask in those feelings.     

•             Love: Treat love like protein, an essential need! Think of people you love,  memories you love, and pets you love.  Look to connect more strongly with those you love.  Connect with your loved ones.

•       Laughter: Treat laughter like healthy fruit. In the right consistent dose, this will keep you young. Look up funny videos on YouTube, watch funny videos and be quick to laugh.

If you want to look and feel your best, then take these mental suggestions seriously. Strive to get the right amounts of gratitude, love and laughter for 10 days straight. I guarantee if you do, you will see a healthier, more fit you! Make healthy thoughts a daily habit.

Live Long, Be Strong, Smile Forever

Love Your FitForever Family