Fat Loss 101
So you want to lose fat, but, and a very large but here, you’re confused by all the infomercials, articles and jargon circulating around the media streams. Well, buyer beware, it’s actually a lot easier than you think.
First off, you have to accept one of two things. Stay with me kitty cat.
Step 1:
Either you A) decide to lose body fat, or, B) decide not to lose body fat.
It’s one or the other and honestly you have to give either or a honest effort to succeed either way.
It is mind-boggling how many individuals choose to GAIN body fat. It actually takes some work, despite what you’d believe.
Step 2:
This is assuming you’ve chosen A.
You need to figure out when you’re going to work out and how many times per week.
This is more important than how at the moment.
Here’s your blueprint though: set time aside for 10 workouts a week. Each workout lasting 30-45 minutes. This will allow for warming-up, soft tissue work, the actual workout and a cool-down.
Step 3:
Hold your breath. Get ready for it. I’m not going to apologize for this one. You need to EAT correctly.
“Ah f*#^ I knew there was a catch!”
Yeah, it takes proper eating. It blows but it’s my life, it’s what I do.
Now I’m not gonna tell you to eat such amount of calories per day or anything like that. Well maybe I am but this isn’t anything you can’t handle.
I’m gonna suggest you follow Dax Moy’s elimination diet. It works. And that’s all that really matters.
It’ the quality of your food that will eventually decrease your body’s fat.
Step 4:
Patience kids. Patience.
If you have no patience you better develop stat!
For myself, after a ridiculous one or two day binge, it takes my physique 3-4 days to recover/return to its normal appearance complemented with 100% adherence to caloric counting and more.
That includes absolutely no alcohol with that binge by the way. Just the wrong foods required for a lower body fat level.
Step 5:
Do not blame this article, myself, your spouse, your friends, your kids, your favorite football team, a vacation, your weekly grocer’s flyer, the wrong sale or anything else if you do not accomplish your goal.
It’s all about you.
You did this to you and now you need to undo this to yourself.
With that, you have a huge leg up till the next post!
You know the choice to make.
You know how often you need to workout.
You know what Google to find what you need to eat.
You know the mindset you need to adopt to be successful.
You know who to blame if these first 4 steps go wrong in way possible.
Keep living the dream 😉
Rob
Official Training Partner of the Diva Dash
Train at Belley Fitness to Jump, Run and Climb at the Marshfield Fairgrounds on September 8th!
Boston ranks 5th Fittest City in Men’s Fitness magazine
Men’s Fitness laid out it’s yearly Fittest and Fattest Cities in America segment in the recent March 2012 issue.
And Beantown just peaked it’s way into the top 5 in the 5th position behind (in numerical order) Portland (OR), San Francisco, Albuquerque, and Oakland.
FUN FACT: And for those sports rivalry junkies NY came in at 21: Go Sox Nation! 😉
The main blip provided about Bostonians is that the city boasts (via Bundle) that our beloved city spends 92% less than the national average on fast food. That’s insane! And I love it!!
As in some of of our other posts you should KNOW BY NOW just how gross traditional fast food is overall as an industry. Not only for your health, fat loss and/or athletic goals, but it’s manufacturing and standards of what “food” is.
I think the three coolest stats given by Men’s Fitness highlight the Californication. In San Francisco 30.6% of residents eat at least 5 servings of veggies a day. In Oakland, 90% of residents are cigarette smoke-free. And L.A. boasts the city where people have the most amount of sex.
Of course you may still slip into the ocean or via a landslide so it’s a toss-up for relocation.
The March 2012 issue can be picked up at local newsstands throughout the country and Marshfield retail shops promoting fitness magazines.
Rob
Belley Fitness | Helping Marshfield workout and stay healthy
1775 Ocean Street, Marshfield, Massachusetts
Sunday Morning Easy Movements
This Sunday we bring you our Sunday Morning Easy Movements.
A series where we’ll highlight movements and exercises that will help those stubborn, tightened body parts free up thrashed muscle tissue, range-of-motion, and bring some mobility back to your spirits.
This week’s movements starts at the beginning: The foot.
Our plantar fascia is a bundle of muscle tissue that ultimately can relieve pressure on our lower backs and virtually provide instant mobility via a quick and simple ball pattern.
I personally add this movement mornings, nightly and pre-workout.
Check it out here. You can begin with a tennis ball and later increase the intensity by using either a harder, or smaller ball to dig deeper into the tissue. I usually begin with a tennis ball and finish up with a more advanced technique.
Rob
Belley Fitness at 1775 Ocean Street, Marshfield Massachusetts, helps athletes of Marshfield workout so club teams, recreational sports and other activities can be more enjoyable and fulfilling. Help us help you live your dream.
Brian killing a BELLEY-BURST: Marshfield Workout
Here’s some footage of Brian killing a BELLEY-BURST during his morning Marshfield workout.
Brian completed 3 series…. he’s tough to break that one 😉
How’s your fat loss coming so far in 2012??
BELLEY-BURST may just be what you’re body’s craving!
Help us help you live your dream,
Rob
A serious fat loss Marshfield workout for a serious-goal oriented Marshfield people. Belley Fitness.
Marshfield Rams Nate Dunn fun-dunk at Belley Fitness
Some of our youth athlete football players attempting dunking utilizing a tire-made springboard at Belley Fitness.
Came up with the tire springboard as kids in East Bridgewater playing hoops in the driveway.
Check this out:
VD is a Blessing for Everyone
So maybe your a masochist and watch every Kate Hudson movie you can find on Valentine’s Day when you’re single.
Perhaps you buy yourself a little B&J therapy, crying yourself through every ex-boyfriend/girlfriend record on your iPod playlist “HATE THIS FUCKER!”.
Or suppose you are jaded, still infuriated every time one of your friends LIKE’s the status of your ex’s latest Facebook quip (profile pic with random hott-looking person) just steamrolling your every last drop of self-help lifestyle.
Well, here’s what you can do this VD for yourself.
And of course, if it burns when you pee, then you have the bad VD. I can’t help you with that one 😉
One time, okay, one of the times I was in love with a girl it didn’t work out.
This is a time when most people tend to fall apart and gain about 10-15, maybe 30-40 pounds. I on the other hand- post dating failure – use these “blessings” as opportunities to turn it up a notch and crank my body to a new level =)
For me, it begins with a new playlist.
Once I’ve coordinated my list of rage-infused-angst songs, it comes down to exercise selection.
After the exercises have been carefully selected to accentuate the very body parts said ex loved the most we overhaul them and improve them.
Believe it or not, this type of focus is just what the doctor ordered.
In about 3-8 weeks the new developments are in place and you’ll feel amazing, not to mention “you look marvelous!”
And the best part, eventually, and this always happens, you will bump back into said ex again and they will notice your improvements, and most likely it will give a little pep in your step.
So, if you’re single this valentine’s day, no worries, use it as a catalyst to create the body of your ex’s fantasies.
If you’re in a relationship, remember that valentine’s day shouldn’t just be the 14th of February, but near as many days per week as possible.
VD can be a blessing for both single and committed individuals =)
Belley Fitness | Marshfield fitness saviors
128
There are 128 days left until SUMMER 2012.
What are you going to do before then to go from muffin top to body rock?
Basically you thousands of tiny decisions to make these next 4 months.
And if I were you, rather then feeling overwhelmed with a abundance of choices, I’d simplify them down to a strategic, New England Patriots philosophy of one game at a time, or, one choice at a time.
This will provide you with the greatest return on your investment.
By simply approaching one choice at a time, you’ll be able to micro-manage your options easier, as well as create a quicker success pattern towards your rock solid body come June 2012.
If I were you, here’s my cheat sheet plan to get you started!
1. Drink loads of water… well how about 3L or maybe 4L per day.
2. Train through strength training, 4x per week.
3. Sleep 7-8 hours per evening.
4. Eat 5-7 servings of veggies per day.
5. Cut out all enriched flours.
6. Cut gluten out of your diet.
7. Perform 4-6 small BURST sessions per week, as Belley Fitness clients do at home.
8. Lower cortisol production by only worrying or focusing on those things you have absolute control over.
9. Choose proteins such as chicken, white fish, eggs and grass-fed meat.
10. Drop the scale and (if you’re a female) find a pair of jeans you can’t fit in and use them as your measuring stick of success. If you’re a male find a nearly tight fitting t-shirt and try to fill out 😉
11. Believe in yourself
Practice these simple steps and you’ll notice a big difference in a little time frame to get your motivation peaking and your body fat dropping!!
Help us help you live your dream,
Rob
Belley Fitness | a Marshfield fitness health club
www.rbfit.com
Coaching and Mentors. Whose Yours?
Call me old-fashioned, but in order to respect a coach I have to believe in their track record. They must have walked the walk for me to trust their talk.
At Belley Fitness in Marshfield we operate on the same principles.
This year alone we are signed up for over a dozen events thus far.
As well, the average trainer in our fitness studio has logged an average of 19 days of self-training per month. But that’s not equivalent to total sessions we each train per month. If you count home based sessions we do on the side, plus our double sessions, sometimes triple sessions it’s roughly 30-35 sessions per month for each of us.
How often does your trainer workout?
Tears Like This Mid-Workout Don't Hold Our Trainers Back From Our Sessions
When it comes to hiring business coaches I’ve only invested in some of the best in my industry. Brian Grasso, Chris McCombs, Pat Rigsby, Ryan Lee, Dax Moy (Canada, West Coast, East Coast, South, UK). These men have all led by example and are proven.
My personal trainer/strength coach/fitness professional is no other than Eric Cressey. Why? Because he’s one of the best in the world for helping people, such as myself, who have suffered from major injuries in the past and still strive to excel get the results they want. Plus Eric is legit! His facility rocks and his own training is proven. He’s a beast.
Besides, after all the clients at Belley Fitness’ programs are created the last thing I want to do is write/develop my own.
So when choosing anything in life, even your personal trainer, choose the one’s who do the dirty work and lead by example!
They are the ones who will show you, and tell you what it takes 😉
Help us help you live your dream Marshfield,
Rob
Belley Fitness | Marshfield
www.rbfit.com
I Heart Ice Cream. New Ice Cream Especially
I believe in complete accountability.
I believe in honesty with clients at the studio and friends and family too.
Let’s chalk this up as my emotional eating mistake 101… revisited for the 1,000th time in life my friend 😉
Hey, even the best of us professionals make mistakes.
The difference?
We saddle back up and get consistent again.
Here’s one of my greatest kryptonites of all time:
3,840 CALORIES : 184g FAT : 396g SUGAR!!!!!!
Ben & F’n’Jerry’s Done IT Again!!
My favorite…. Banana Cream Pie (note: Walmart Store Availability Only: Exclusive Flavor)
Least Favorite…. Chocolate Nougat Crunch.
Least Surprising…. The Greek Fro-Yo is Absoloutely NOT HEALTHY!! So don’t lie to yourself !
I know Greek yogurt is healthy, and peanut butter, and banana. But when Ben and Jerry get their cold cone fingers on these ingredients they fat-tweak the heck out of them!
Also, these cartons may or not may not be empty as of 3:04pm on Saturday afternoon…
My honesty is your lesson…
Don’t eat 4 pints of ice cream within 12 hours and expect not feel guilty about it immediately =)
Helping you live your dream,
Rob
Belley Fitness | Marshfield
www.rbfit.com