WEIGHT LOSS AND FITNESS MYTH #4:
Resistance training (weight lifting) doesn’t burn fat

Here Brisbane Personal Trainer Chris Tuck reveals Weight Loss and Fitness Myth #4.

Nothing could be further from the truth. Muscle is metabolically active tissue. Fat is not. Fat is an energy source for the body, but most people have much more than they need. Fat does not use energy – it is used as energy. Muscle uses energy. Lots of it. The more lean muscle you have, the more fat you burn. And here’s the biggest benefit, and why everyone needs to incorporate resistance training in their exercise program: the more lean muscle you have, the more fat you burn – WHILE YOU ARE AT REST!
You see, that’s really the ultimate weight loss and fitness secret. Looking great is not just a function of how much fat you burn when you’re working out, because you can only exercise so much in a given week. As a Brisbane Personal Trainer for 4 years I’ve discovered the real secret is how metabolically active your body is the other 95% of the time.

People with more lean muscle burn fat at a much greater rate than do those with less lean muscle. That doesn’t mean you have to look like Arnold or Madonna to be an efficient fat-burning machine. But you do have to at least maintain – and preferably increase – your lean muscle tissue. It’s easy with the proper resistance training program.

SPECIAL NOTE: women will NOT become “bulky” or “musclebound” by incorporating resistance training into their exercise routine. In fact, just the opposite is true. Lean muscle is more compact and firmer than fat. Resistance training will make women smaller, firmer and sexier. Women are not genetically predisposed to adding muscle “mass.” Men, on the other hand, will gain mass and see exciting muscle growth through the proper use of nutrition and resistance training.

WEIGHT LOSS AND FITNESS MYTH #5:Thigh reducers, tummy trimmers and body part shapers can “spot” reduce.

All over the country people are falling for infomercials touting muscle-specific exercisers for body fat reduction. You cannot reduce your waist size by working the abdominal muscles, nor can you reduce your thighs with a thigh exerciser. It’s a scam. A total rip-off. The only way to reduce body fat is by combining a precise program of supportive nutrition with the right balance of aerobic and resistance exercise, just what I as a Brisbane Personal Trainer provides. If it sounds hard, it’s not. It’s just hard to cut through all the lies, misinformation and total nonsense being shoved down your throat by these big, mega-buck companies attempting to further line their pockets at your expense.

For the 4 other myths from Brisbane Personal Trainer go to http://newfarmpersonaltraining.com.au/brisbane-personal-trainers-weight-loss-and-fitness-myth-3/

WEIGHT LOSS AND FITNESS MYTH #3:
A regimen of aerobic exercise will burn the most fat.

Today, Brisbane Personal Trainer Chris Tuck gives the 3rd Weight loss and fitness myth.

I see women who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don’t lose weight! I know men who run 6 kms a day who have no muscle tone and rolls of fat around their waists. You’ve been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There’s more to it than that.
You must be able to monitor and control your cardiovascular intensity to maximise the number of calories you burn. And, if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process. Each kg of lean muscle tissue burns 15-25 calories a day while your body is at rest. Whereas body fat is not metabolically active, so little to no fat is burned for each kg of body fat.
Therefore, a combination of properly monitored aerobic exercise and resistance training enables you to rapidly burn the maximum amount of fat. SPECIAL NOTE: This may sound like it’s involved and time consuming. It’s not! With the proper fitness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session – exercising in the privacy of your home only 3 times per week. And in 12 weeks you can dramatically transform your body.

For the other 4 myths from Brisbane Personal Trainer Chris Tuck  go to http://newfarmpersonaltraining.com.au/brisbane-personal-trainers-weight-loss-and-fitness-myth-2/

WEIGHT LOSS AND FITNESS MYTH #2:
Pills, powders and shakes can make you skinny.

Today, Brisbane Personal Trainer Chris Tuck shares with you the Weight loss and fitness myth #2.

Fat burners, diet pills, nutritional supplements – you know who gets the most out of these products? The manufacturers and sellers. Some of this stuff is extracted from foods and has a role in nutrition, but it’s not a substitute for eating right. And much of the “miracle” drugs you see advertised are exceedingly dangerous to you. Don’t believe me? The next time you see an advertisement in a weight loss magazine for one of these “miracle” products – or if you see a commercial on TV for one – read or listen to the DISCLAIMERS AND WARNINGS that accompany these ads. A lot of this stuff is dangerous and it has no place in a healthy, permanent weight loss and fitness lifestyle. As a Brisbane Personal Trainer for 4 years I’ve see a lot of this in my time.
Sure, if you’re willing to risk exposing your body to these drugs, you might be able to lose some weight – at first. But you will experience no long-term benefits – none! In fact, it’s really much worse than that. “Dieting” in any form that denies your body the essential nutrients and calories it needs to function efficiently can cause you to lose weight…until you stop the diet. And anyone who has “dieted” knows you cannot sustain the diet indefinitely. Your body screams out for nourishment and eventually you give in. That’s when the rebound effect begins. You will inevitably regain all the weight you lost – PLUS SOME. And the regained weight is predominantly fat. During your diet your body cannibalized some of your lean muscle to use as fuel. After the diet, your regained weight does not come back in the form of lean muscle plus some fat – it comes back almost exclusively as fat.

For the other 4 myths from Brisbane Personal Trainer Chris Tuck go to http://newfarmpersonaltraining.com.au/brisbane-personal-trainers-weight-loss-and-fitness-myth-3/

WEIGHT LOSS AND FITNESS MYTH #1:
Dieting will eliminate fat.

Today, Brisbane Personal trainer Chris Tuck gives you the first of the 5 Biggest Weight Loss Myths. Your body can’t discriminate between intentional calorie deprivation (as in a diet), and starvation. When you dramatically reduce your caloric intake, your body shifts into a protective mode by slowing your metabolism down and holding onto fat (an important energy source) and burning muscle instead. In the beginning of a diet you WILL lose weight by dramatically cutting calories. But it won’t be fat loss, it will be water weight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of.
Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a “rebound” effect. This rebound will make you even fatter than you were before starting the diet. When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat generally increases because your body cannibalised muscle tissue as an energy source during the dieting process. Thus the “yo-yo” effect that almost all dieters experience. As a Brisbane Personal Trainer for 4 years I’ve seen this many times.
To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate (the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations (that means eating the right stuff at regular intervals). Even if you don’t exercise (but I recommend you do), just eating 5-6 small, high quality meals each day (and by a meal, I mean anything from a nutritious snack to a sit-down dinner) will substantially increase your
metabolism – and you’ll burn more calories!

To discover the other 5 myths from Brisbane Personal Trainer Chris Tuck go to http://newfarmpersonaltraining.com.au/brisbane-personal-trainers-weight-loss-and-fitness-myth-2/

Today, Brisbane Personal Trainer Chris Tuck reveals four secrets to finally achieving the weight loss results you want!

1. The secret to making a simple Commitment to your exercise program. The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense.

But people still want to believe – because there’s so much PAIN. The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week. Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

4. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!
What you’ve just read is some of the most valuable information you will ever hear on how to lose weight and get fit. And having the RIGHT information is critical. But intellectually understanding what should be done, and actually doing it, are two very different things.

The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t. Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals.

Why? Three reasons:
1. Bad information
2. It’s easy to cheat yourself
3. No guidance.

So What Is The Ultimate “Secret” To Successfully and Rapidly
Achieving Your Weight Loss And Fitness Goals?

I have discovered that the ultimate secret to getting the results you want is finding a coach who understands you and provides you with an effective weight loss and exercise program and guidance, motivation, support… but most of all, a coach who makes you ACCOUNTABLE!

I’ve proven it over and over again. Look at what one of my clients have to say:

“I’ve lost 23kg in 24 Weeks!”
Christine Stevens, 26, Hendra

“I’ve lost 23kgs and I don’t plan on ending this journey anytime soon. My ideal goal weight now doesn’t seem so unattainable and with a little more effort I know I can make it all the way.
This journey wouldn’t have been possible without the friendly, always smiling Chris who has introduced me the power of positive thinking and the 80 /20 percent life balance.
I will sign off with a quote made famous by Chris which I’m politely reminded of when I complain about the task at hand “Pain is just weakness leaving your body!”

Today, Brisbane Personal Trainer Chris Tuck gives you a “weird” tip for a flat belly:

Ask anyone, and they’ll tell you they wouldn’t mind having a flat, lean, toned stomach.

Only problem is, most of them don’t know that unless they get a handle on this one thing, their chances of ever having a flat stomach are shot.

Today, I’ll tell you what that one thing is and what you can do to avoid it.

Your current efforts to lose that belly fat are being sabotaged … and you may not even know it.

That’s because this sneaky little flat stomach “killer” is hiding right under your nose. Silently, it thwarts every good effort you put in to lose that abdominal fat.

I’m talking about stress.

Most people don’t know it, but stress can totally derail your chances of ever achieving a lean, toned midsection.

The reason is simple.

When you’re under stress, your body releases the hormone cortisol.

A little is okay. But too much of it has been linked to increased abdominal fat. What’s more, it can contribute to things like insulin resistance, diabetes and heart disease.

Let me explain …

Normally, cortisol is good thing. It helps your body metabolise fat and carbohydrates for energy during times of “flight or fight” response.

Think of our ancestors running away from a predator. They had to get an instant shot of energy to get out alive. The result is an adrenaline rush that’s fueled by cortisol helping the body metabolise fat and carbs.

Once the stressful event is over, your body provides hormonal “checks and balances” by releasing DHEA, the “feel good” hormone.

The problem is that nowadays, many folks are constantly under stress. Work … finances… health … traffic …. office politics …. an ungrateful boss, etc.

Your body interprets this stress as you being in mortal danger. So it does the only thing it knows to do during times of stress — release cortisol.

And since many people stress and worry non-stop, your body DOESN’T stop releasing cortisol.

What’s more, when you’re under chronic stress, your body doesn’t release enough DHEA to “check and balance” the cortisol.

Ultimately, this gets all your hormones out of whack. For example, if you don’t have enough DHEA, your body can’t make enough testosterone (which helps you gain lean muscle and BURN more fat … EVEN in women.).

The result?

A doughy midsection, an apetite for “junk” foods, and a real tough time trying to get your ideal body.

The solution to all this is to do everything you can to de-stress yourself.

Here are a few ideas:

1. Take up yoga. This is an excellent de-stressor and will also help you gain flexibility and strength.

2. Breathe. Deep breathing will calm you down during stressful or worrisome events. To do this, breathe into your diaphragm (your belly should come out as you breathe in deep). Now hold your breathe for a count of three. Then exhale for another count of three. Repeat this at least 5 times. You’ll see how much better and calmer you feel.

3. Take Ginseng. This Chinese remedy is proven to help reduce the effects of stress on your body and promotes hormonal balance.

4. Have fun. No matter how busy your day, make some time to do something you enjoy. Whether that’s reading a book for 15 minutes or going for a walk. Whatever it is, make sure to schedule some time in for yourself and enjoy it. Even better, come join our New Farm Boot Camp. Go to www.newfarmbootcampforwomen.com/

For more tips on weight loss go to http://newfarmpersonaltraining.com.au/new-farm-bhow-to-burn-more-calories/

Today, Brisbane Personal Trainer Chris Tuck shows You How to Burn More Calories.
Most people don’t know this.

But whether you’re man or woman, one of the biggest secrets to burning fat is to increase your lean muscle.

Sounds crazy, I know. But it’s absolutely true.

The more lean muscle you have, the more calories you’ll burn — even while you’re on the couch watching television.

That’s why I want you to read today’s article from Brisbane Personal Trainer Chris Tuck with a close eye … and discover how you can start building muscle and burning fat like never before.

If you want that ‘ultimate’ beach body, building a little lean muscle will help you get there.

There are two main reasons for this:

1. Muscle is what gives you body that lean, sleek, sexy look.

2. The more muscle you have, the more calories — and ultimately body fat — your body will burn.

Now if you’re a woman reading this, I know what you might be thinking … “I don’t want to build muscle and get big and bulky.”

Rest easy. It’s not easy for women to build that degree of muscle. What’s more, building muscle for a woman is what gives her that toned, tight, sexy look.

So don’t worry. Even if you do put on a few kgs of muscle, you won’t look like some pumped up bodybuilder!

So what can you do to build muscle?

Easy. Start with these simple exercises you can do in the comfort of your own home from your Brisbane Personal Trainer:

Hindu Squats – place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you.

Jump Squats — Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position.

Pushups — Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position.

There you have it. Three exercises you can do today with your Brisbane Personal Trainer Chris Tuck (even as soon as you’re done reading this!) that will help you build more lean muscle and burn fat.

If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups.

(if you can’t do that many, then do as many reps as you can for each exercise. Then gradually build up.)

Once you’re done with this superset, rest a minute or two. Then repeat 2 – 4 more times.

Do this, and I guarantee you’ll be huffing and puffing in no time. But best of all, you’ll be on the path to creating the “beach body” you’ve always wanted.

Oh and by the way — if you haven’t already, make sure you claim your FREE Consultation session (an $75 value) Go to http://newfarmpersonaltraining.com.au/free-consult/

What is the Brisbane Personal Trainer Chris Tuck Simple Diet “Trick” to Lose that Last 5 Kg? Well, I’ve got a real treat for you today.

Have you ever wondered how you’re supposed to make those last few stubborn kilo’s of fat come off?

Well, the solution is pretty simple — although a little backwards (you’ll see what I mean once you know what it is).

Everyone faces it at one time or another…

The dreaded fat-loss plateau. That’s when things are going great, you’re making progress and then BAM! — your body leaves you scratching your head, wondering why it won’t budge that last little bit.

Today, I’d like to give you a fun little “trick” from our Brisbane Personal Trainer’s that works with your body’s biochemistry. This trick helps get your body moving in the direction you want it to… a fitter, trimmer YOU!

Ready to say goodbye to those last 5 or so stubborn kilo’s that won’t come off?

Great. Let’s get started…

The key to losing that last bit of fat has to do with a hormone called leptin.

Right now, you’re probably thinking, “lepti-what?”

Let me explain.

Leptin is a fairly recent discovery as far as hormones go (it was first discovered in 1994).

It’s main job function is as a ”starvation hormone.”

Basically, when you’re body senses it’s starving, leptin kicks in. It sends a signal to your brain that tells your body to be VERY hungry and start eating like a bear.

It also lets your body know that it needs to hang on to fat at ANY cost. So the majority of the calories you eat are then programmed to go to fat storage during this “starvation” phase.

Once your body reaches what it thinks is equilibrium, leptin tells your brain to stop eating and stop storing fat. Then it shuts off — only to be awakened once starvation mode kicks in again.

So leptin acts kind of like a fat “thermostat.”

When your body senses it’s starving and it’s not getting enough calories like it’s used to getting, leptin kicks in to make you hungry and get you to eat. Once you’ve had enough, it shuts off and tells your brain to give you the “full” feeling.

Now here is how it’s responsible for stalling your fat loss efforts…

When you’re dieting, the calorie deficit causes your body’s leptin levels to plummet, triggering the starvation mode. It then sends the signal to your brain to be hungry and hang on to fat at all cost… (do you see where this is going)?

So your own body is working against you — especially if you’ve been dieting for a while and reached a plateau.

How do you break it?

Our Brisbane Personal Trainer’s recommend you have a cheat meal, once a week. Eat ANYTHING you want for this meal. Hamburgers, fries, pizza, ice cream… whatever you’re craving.

Now, don’t make yourself sick. Don’t binge eat. Eat plenty, but when you’re full, stop.

Cheating like this raises your leptin levels naturally. Leptin then sends the signal to your brain that everything is “a-okay” and allows your body to start burning fat freely again.

Also, make sure your cheat meal includes plenty of carbs. Research suggests that leptin levels and carb intake are somehow closely linked together.

By eating plenty of carbs, you ensure that your leptin levels rise naturally.

So there you go. The simple act of cheating and having whatever you want once a week could be just what you need to lose that last little bit of stubborn fat!

And stay tuned, because later this month I’ll be posting ANOTHER diet tip that’ll raise your leptin levels so you can melt fat off like butter. In fact, it’s the secret behind how many top fitness models and bodybuilders are able to get such fantastic results.

Oh and one more thing – If you’re serious about taking control of your health and fitness, then make sure you take advantage of your FREE Consultation with a Brisbane Personal Trainer (an $75 value).

There’s no obligation and it’s totally and completely free. To sign up go to http://newfarmpersonaltraining.com.au/free-consult/