FAT BURNING ZONE MYTH – MIKE BOYLE
Boyle knows fitness, strength and conditioning like a Maverick!
TRUST HIS WORDS 😉
ARTICLE BELOW:
Is There a Fat Burning Zone and Does It Matter?
If you’ve been reading this blog on a consistent basis you probably already know where I’m going with this one.
WHAT YOU SHOULD KNOW ABOUT ABS!!
Reposted via an email I received from Mike Boyle of MBSC (Mike Boyle Sports Conditioning).
Mike has trained countless Olympians, Pro Athletes, Jane and Joe Workout Enthusiasts, Youth Athletes, Collegaite Athletes and more and has earned the credential of TOP FITNESS GYM in AMERICA by Men’s Health magazine more than once.
He’s an industry legend and pioneer. I’ve attended a few of his seminars and presentations and have enjoyed talking with him in the past.
CHECK THIS OUT… IT’s THE TRUTH 🙂
Is Doing Abs A Waste Of Time?
I can’t even tell you how often I hear someone at the end of the workout say something like “I need to do more abs, I want to get a six-pack.”
The truth is that passing on a six-pack is a better way to get a six-pack than six hundred sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not the strength of the muscles.
You can do one million sit-ups, crunches or whatever exercise you want and it will have no effect on abdominal definition.
When people ask me the best exercise for abs I tell them table push-aways.
It usually takes a few minutes for them to get it. It’s not a joke, it’s the truth. If you want better abs, eat less and train more but, don’t just train your abs.
The idea of working abs to get abs is one of the oldest misconceptions in training. This goes back to the old idea of spot reduction. Spot reduction has never and will never work. The research has been done over and over and the answer is always the same.
You can’t decrease the fat layer on a particular area by working that area. That means that the guys doing sit-ups to lose abdominal fat and the lady sitting on the adductor (inner thigh) machine are both wasting their time.
Good total body work is, was, and always will be the key to fat loss.
Want better abdominal definition?
Finish every workout with some hard interval training instead of extra sit-ups or crunches. Interval training or what is currently called
High Intensity Interval Training (abbreviated HIIT) is the real key to fat loss and the resulting definition.
Interval training burns more calories than steady state aerobic training and because it is s sprint program you get a sprinters body.
Abdominal training may potentially reduce the diameter of the waistline but, will very little to reduce bodyfat.
The truth is there are lots of good reasons to do abdominal work or core training as we now like to call it. A strong core (strong abs) is one of the keys in the prevention of back pain. A strong core will help you look better and improve performance in a host of sports but, sit-ups or any other abdominal exercise will not reduce bodyfat. The fact of the matter is that crunches will lead to back pain long before they lead to visual abs.
Another good tip.
Don’t do crunches. A good abdominal or core program is a lot more than crunches. Most of your core work should be isometric exercises like front planks and side planks or carries like Suitcase carries.
One of the major functions of the core musculature is the prevention of motion.
What does that mean? It means that the abdominals are great stabilizers. Work on the stability function, not on flexion and extension.
Regards,
Mike Boyle
BEST SHORT CUT EVER TO FAT LOSS!!
Researchers last week discovered that 99% of all study results are accurate 100% of the time when there is a product to be sold or purchased by consumers that are eager and willing to alleviate their own hopes and dreams at better health, weight management and lifestyle through supplementation, dietary changes and philosophical implementation.
This development has led other researchers to swiftly surge companies with their own studies indicating, after contract renegotiations, and through direct deposit, to show the results of a fascinating new study in which a solution to the obesity epidemic, near-professional athletic performance/potential can be reached, GQ and Vanity Fair beauty is possible and death is now reached at an age of 315.
STUDY SUMMARY:
The easy way out doesn’t exist.
SORRY 🙁
But! I have a formula guaranteed to work. Here it is:
Eat non-processed/boxed foods, organic fruits and vegetables, organic free range chickens and grass fed meats, wild caught fish, whole grains (quinoa, wheat berries, steel cut oats), organic cottage cheese, non-sugared flavored yogurts. There some others for the list but this will get you going towards immediate improvement.
And then add:
45 minutes of moderate-to-intense exercise 4 sessions a week.
60 minutes once a week.
15 minutes 4 sessions per week.
(TOTAL 9 Sessions = 5 hours [out of 168 in a week, 2.98% of the week])
EXPECT AMAZING RESULTS!!!
Consistent, long-term nutritional efforts.
Dedicated, repeated fitness sessions.
Positive attitude, belief in yourself.
These are a few of the tools necessary for achievement.
Add in some social support and some healthy challenges that will motivate you like the Belley Beach Body MarshFIT Challenge and you’re good to go.
But it’s not easy.
PS – You can’t rich easy either.
All those millionaires and celebrities actually work their ass off to get where they got to and still do just to maintain their status and wealth. It’s true. I’ve known many.
There is no easy way!
As soon as it is accepted, the faster your body will change towards your dream vision and the more money you will most likely earn. Just saying…
***
BONUS
On Saturday feel free to eat whatever the hell edible foods you want as much as you would like so long as you’re not putting yourself in a life-threatening position through any food or liquid consumption means.
Use common sense for your own allergies and that drinking a gallon of milk in a hour or water is purely not healthy and that over-consumption of alcohol could lead to liver toxicity, stomach pumping, alcoholism and or possibly more potentially serious illegal and health devastating effects.
MOTIVATION NOW!!!!! MarshFIT NOW!!
NEED SOME MOTIVATION?
READ THIS NOW!
http://marshfieldfitness.blogspot.com/2011/03/start-your-life-again-be-better.html
http://marshfieldfitness.blogspot.com/2011/03/start-your-life-again-be-better.html
http://marshfieldfitness.blogspot.com/2011/03/start-your-life-again-be-better.html
BELLEY BEACH BODY MARSHFIT CHALLENGE
Marshfield Fitness Transformation Challenge / Contest
Robert Belley Fitness
1775 Ocean Street
www.RBFIT.com
25 Random Facts You Probably Didn’t Know About Me – by Dax Moy
Had to repost this from one of my favorite colleague/friend in fitness whose Elimination Diet we lifestyle frequently at Robert Belley Fitness in Marshfield.
Dax is pretty dynamic and this will let you know a little bit more of the man I respect so highly.
Enjoy 😉
Rob
Live the dream!
25 Random Facts You Probably Didn’t Know About Me (Revisited)
Posted by Dax Moy on February 27, 2011
It’s been 2 years since I first wrote my 25 facts post and it was such good fun I thought I’d put it up again and bring it up to date a little.
Wanna share YOUR 25 Random or Little Known fact about YOU?
I dare ya!
Dax
1. Even though I consider myself a Londoner, I was actually born in Solihull in the West Midlands so I’m more of a brummie than a cockney. That said, I now live in Loughton, Essex so I’m a weird brummie, cockney, Essex boy hybrid… strange!
2. I was born 20th September 1970 meaning that I’m 40 now which is truly amazing to me as I don’t feel like a grown up yet : )
3. I’ve been married for 20 years this April 18th to my best friend and love of my life, Deana. We met when I was still 17 on a blind date. I took her on a charity run around an assault course.
4. I’m a father of 4 kids; Kayleigh 21, Reece 20, Sara 17 and Connor 10. Kayleigh writes poetry and music, Reece is applying to join the Royal Marines, Sara recently finished school and Conner can deadlift 45kg with ease at 32kg bodyweight.
5. I grew up on housing estates most of my life and most of my clothing came from second hand stores or charity shops until I was about 14 as we were dirt poor. I now have most of my shirts made by tailors in Thailand but still feel most comfortable in cargo shorts and flip flops than ‘tarted up’
6. I was under 16 London, Middlesex and home counties boxing champion and am more than proficient in Aikido, Ju-Jitsu and various other martial arts as well as military unarmed combat fighting techniques.
7. My name ‘Dax’ comes from a Harold Robins novel called ‘The Adventurers’. The hero’s name was ‘Diogenes AlexandrosXenos’ but his family called him Dax for short.
8. I hated my name until I was about 15 and had many fight with kids who would take the piss.
9. My other brothers are called Kaz and Scott.
10. Kaz died 3 years ago alone in his apartment. I found his body after 2 weeks.
11. I joined the Airborne forces at age 16 and later transferred to the Royal Marines which is considered the ultimate blasphemy. I later served in a surveillance and target acquisition role which I loved.
(me abseiling out of a sea-king over the French Alps – my 4 man patrol was chased all over the mountains)
12. I’ve worked as a soldier, bodyguard, streetsweeper, roofer, scaffolder, builder and sewerworker though I still identify myself first and foremost as a soldier, even today. I still do mental rehearsals of my weapon handling and grenade priming drills daily as a matter of course.
13. I didn’t learn to drive until I was 28. I passed first time. My first car was a second-hand Nissan Bluebird, my second and third were Landrover Discovery’s and my current car is a Landrover Discovery 3 that I bought brand new 5 years ago.
14. I have stayed in the Ice hotel in Norway with Deana. We also saw the Northern lights and went on a snowmobile safari during that trip. I also complained bitterly about the £10-a-pint beer.
15. I am the most expensive personal trainer in the UK at the time of writing, as well as being the most expensive trainer in the World with my £17,000 a week Personal Trainer Elite program
16. I completed the 185 mile Amazon Jungle marathon on 2003 despite dislocating my hip on day 2.
17. I’ve appeared on every terrestrial TV channel in the UK and pretty much all of the top magazines
18. Injuries love me. if there’s a way to become physically injured doing something, I’ll find it, including being blown 500 ft down the side of mountains, falling 18 feet from waterfalls onto rocks or being burned by fireworks. I’ve broken most of the bones in my body at one time or another.
19. I stabbed my violent alcoholic father through the heart when I was 15 in defence of my mother. I also resuscitated him and kept him alive until paramedics came. I was charged with attempted murder but when he recovered he refused to press charges.
20. I read around 120-150 books a year without fail and have done so for most of my adult life. My Amazon habit runs to about £200 a month or more.
21. I survived the tsunami with my family. Some of the people I tried to rescue and resuscitate didn’t.
22. I’m not religious at all but am deeply spiritual. I’ve read the Bible, the Koran, Upanishads, Bhagavad Gita, Tripitaka, Talmud and more. My beliefs are mostly a Buddhist as it is more a philosophy than a religion and does not force doctrine upon its followers. I believe in God but don’t believe that religion is the path to finding him/her/it. That said, I genuinely respect the right of each person to choose the path that makes the most sense to them.
23. In the last 4 years I’ve been to Thailand 25 times, Cambodia, Vietnam, Australia twice, Norway, Bali, Singapore, Egypt, Florence, Pisa, Rome, Venice, Lake Como, Cannes, Monte Carlo, Nice and Florida. I LOVE travel!
24. I parachuted 15,000 over the Great Barrier Reef with my daughter Kayleigh when she was 15.
25. I’m the first homeowner in my family for about 5 generations. I plan to buy a new house outright within the next 12 months from the proceeds of working a seriously crazy year in 2011. I know the price and am willing to pay it.
Bonus**
26. I have been very fortunate in my life to be blessed with the knowledge of my purpose and my route to achieving that purpose. It is “to have a major definite impact on the life of every person I come into contact with… through the medium of health, wellness and mindset”. Knowing this, I can measure every activity I engage in every single day against my bigger purpose and know that I am on track… or not!
Accountability
So this it…
Here is the shape I’ve fallen into since summer 2010.
For me this is out of shape.
And it was a good wake-up call after the freezer of milk chocolate candies and gar-bage eating led to this… and lack of hardcore training too.
Last week I placed an order for new supplements and I began accepting that I need to do a better job of BEING MYSELF (the flagship and prinicipal beach body at my Marshfield Fitness studio).
So here’s what I’m doing.
Posting pictures of myself.
Now be aware they are compression shorts. I figure if I’m gonna be accountable I may as well be so to the limit… embarassing as it may be.
And these pix are from the same day.
The top row displays pix without changing the camera’s lighting option (natural light).
The bottom row is the camera’s setting with the ‘sunset’ option turned on which pictures it closer to true light. So they were taken within minutes of one another.
And this is what I’m going to do…
***1. Each meal I will tweet over at www.Twitter.com/RobertBelley which is my personal Twitter account. Kinda funny but I’ve had one for years… before the hype blew up!
But there you’ll be able to read what I feed myself and see a pic of it through my DROID.
***2. Give some example of the session I have each day over at Twitter too!
***3. I will also be posting this stuff in part here on this blog, but also over at our company Facebook page at http://www.facebook.com/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
***4. I will be coming out with a special announcement soon for you all to ALSO Beach Body the Belley Fitness way 😉
If you’d like spread some comments below about your ideas but also be nice… ha ha.
It takes a lot of “_________ insert word choice here” to post near naked pictures of yourself online free of a tan, being in your NORMAL shape and unshaven.
Live the dream kiddies,
Rob
http://www.rbfit.com/
http://www.facebook.com/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
BELLEY BEACH BODY MARSHFIT PLAN
Marshfield Fitness
Marshfield Boot Camp Duxbury Boot Camp Pembroke Boot Camp
Cool Kid Shake Club: Marshfield
You’re probably making one of the worst mistakes of your morning.
Meaning, caffeine has become a crutch to enable early morning function much in the way alcohol has become a crutch for people to enable daily normal function.
I know. But fact is caffeine is a DRUG. And a highly addictive one at that.
Now I’m not saying that caffeine is terrible for you. Much in the way I will not say alcohol is totally terrible for you. But moderation and timing is much more important.
For instance, having coffee a couple hours after already being awake will greatly restore your natural energy capability.
And caffeine has been proven in studies to aid with metabolism, performance and weight loss; when timed correctly.
However, one of the best jump starts to your day is becoming part of the COOL KID SHAKE CLUB at Robert Belley Fitness!
That’s our temporary slogan AND DO NOT STEAL IT!!!
Or I’ll send a bunch of Boys & Girls Club of Marshfield kids after you
looking for Patriot Cinema and Pizza money.Have you even been shook
down by a 12 year old with a mission and a prerogative thirsting for Pixar and
Disney insomnia? It’s f’n scary.
Anyway, here’s two of the COOL KID SHAKE CLUB drinks this morning.
Jenn who trains at the studio early mornings brought in her soy milk and chocolate Isopure shake for breakfast/workout drink.
I, Rob, brought in my chocolate peanut butter Muscle Milk Lite, frozen wild blueberries, banana shake with water for breakfast.
A shake takes literally less than 2 minutes to make.
And it’s nutritious!
My shake contained a cup of ridiculous antioxidants, tissue saving protein, 3 servings of fruit and 20 ounces of hydration. Jenn’s helped her recover faster from her workout to aid in fat loss and faster results and whey protein has been proven to help people feel fuller longer.
So next time you want to spend $3 in the Dunkin’ line and waste an extra 8-10 minutes of your morning think of how you could replace that with:
2 minutes and $2 for something far more nutritious and
helping you to GREATER FAT LOSS, satiety,
health and looking better in a bath suit or naked 😉
I’d go with the shake!
Live the fat loss breakfast dream,
Rob
Ridiculously Fun and Challenging Private Fitness Studio
http://www.rbfit.com/
Marshfield, 4 minutes to the beaches 😉
Friend us on Facebook =)
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
2011 Boston Marathon… Are YOU training yet??
Ever found yourself in a lucid state, thoughts thoughtless, unable to walk straight, speech slurred, feeling as if you’re drifting away and flying on a high?
Lucid Is as Lucid Does
Well I did after my last run on Saturday. I severely neglected the impact of Massachusetts frost. I ran myself into a small case of hypothermia after a 14 mile run. But I made a couple mistakes that I’m about to tell you right now to help you not make the same mistakes as me. Let me tell you what I did first though.
I wore a pair of running tights with a pair of wicking shorts on over them. I also wore 2 layers of cold gear compression long-sleeve shirts. I accessorized with a pair of gloves, compression skull cap, Robert Belley Fitness winter hat, iPod sleeve and one 16.9 ounce bottle of Poland Springs water.
For a 14.2 mile run along 45 mph routes 27, 106 and 36 through Pembroke, Kingston, Plympton and Halifax, back into Pembroke.
So here’s what happened…
Careful, could lead to hypothermia 🙂
After the first 6.4 miles in 18-22 degree temperature I went into a Cumberland Farms on the corner of route 27 and route 106 in Kingston because I was starving from my body working harder in the cold and the last meal I had was about 5 hours prior. Well this store was about 70-75 degrees and walking around soaked from sweat in cold temps I now felt like heaven as I grabbed a Power Bar and Gatorade recovery drink.
Leaving the store I was freezing when I stepped outside, but, I still had nearly 8 miles left to run. It took me about 10 minutes if not more just to feel slightly warmer again during my run. Unfortunately I had already begun creating the damage.
By the time I reached my cool-down I could barely function properly and realized what I accomplished accidently. My body was shutting down and I was struggling making my way back home, walking through people’s yard to pick up fresh snow and eat it for hydration.
Could Save Your Life 😉
Now that’s a party!
Maybe not Charlie Sheen, duffle bag of cocaine, porn star, vodka ATV party but a party none the less.
Thank you for the $30,000 check Charles =)
So let’s bullet point my demise:
- Drank too much on Friday night leading to dehydrated state on Saturday
- Ate breakfast of apple sausages (fat and protein are inefficient fuels and require more water than carbs to digest properly)
- Only had one meal, no snacks for 5 hours before run
- Wore only running tights and wicking shorts.
- Forgot lip balm
- Did not moisturize face before run while exposed to elements for 2 full hours
- Walked into a really warm room long enough for heart rate to return to normal
- Only brought 17 ounces of water with me. Body works harder in colder temps thus needing more water to stay hydrated.
The entire above was extremely careless and foolish of me. It took about 2-3 hours for me to warm up to normal temp afterwards and my fingers tingled for up to 2 hours after my arrival. First thing I was strip off my wet clothes and jumped into 3 layers of warm clothes and sat under a fleece blanket while drinking a huge recovery shake.
So what did I do right? Bullets please…
- Brought $5 cash with me just in case I needed to buy extra water, GU packets or something to eat
- Brought one of my cell phones with me just in case I needed to call for help because of an injury or accident while running over ice
- Told my roommate the exact route I was running, how long it should take and to come get me if I were more than 30 minutes late
- Listened to kick-ass music to increase motivation and energy while running
- Wore my big boy pants and didn’t give up or give in when things got tough
And what should I have done extra to ensure I didn’t hypothermia?
- All of the above 4 bullet points
- Had an snack 30 minutes or more prior to my run of fruit or healthy quick acting carbohydrate
- Hydrated relentlessly the entire morning after a night of drinking, or not drank alcohol at all the night prior
- Put lip balm on, moisturizer for exposed skin and brought lip balm with me
- Had 2-3 times more water during my 2 hour run
- Brought GU packets or other carb-spiking energy chew/shot for every 45 minutes of running
- Wore an extra layer of track pants or similar over my running tights and shorts
All of that would have prevented my reaction to cold.
So there’s your New England Winter running survival kit during colder temps.
Live the lucid dream,
Belley
Train Hard? Think You Can Train Harder?
Marshfield, Massachusetts
Robert Belley Fitness
2011 Resolution ;)
Do you suffer from seated sweating, addictive binge eating, muffin top, barbwire/tribal arm tattoos, inconsistent sexual performances, hooked up big truck/fast furious sports car overcompensation, popped collar syndrome, jersey shore admiration, strange perspiration from Zac Effron movies or an inclination towards diet pills and energy drinks and catch-phrasing your existence with “Oh Yeah!” or “Like my shirt?” or even better yet, “What are you doing?”
(Too-Tight T-Shirt)
“Nothing. What are you doing?”
(ManGina) “Nothing. Like my tips?”
(Too-Tight T-Shirt)
“They’re banging. Like my pecs?”
(ManGina)
“They’re rocking. Like my scent? Axe…”
(Too-Tight T-Shirt)
“Straight Up Playa.”
Please Touch Me
If so this may not be the post for you.
This 2011 I’ve put in a good means of decency in 2010, and a few sweet whispers into the jolly good guy for a swift and sincere hope to an end of Jersey Shore and associated styling’s for 2012.
It’s an ambitious goal but you have to aim big in Boston.
After all, Boston metropolis is a fantastic area to easily solve the contagious New Year resolution adequacy of all sorts.
First, you could turn off your television and walk the almond and vanilla pastry scented streets of the North End… both fitness and meal preparation. Kobayashi would do it for about 57 Klondike’s.
Second, you could ditch those sunglasses at night for some inspiring red visor ski goggles to whisk to the summit of Blue Hills or Wachusett Mountain and enjoy some fresh air while learning to snowboard, ski or just good old’ fashion igloo making.
Third, imagine covering your situation-al abs (although a recent cover issue seemed flabby) with a firm layer of “gotta have it” at your local New England Cold Stone Creamery. Okay that’s not so much a goal as it is a muse to inspire curled up grown man crying on the couch while falling short another sports season since 2008 and 2004; with all due respect. This transcends the fallen to number four…
Fourth, since the Bruins haven’t won a championship since before my conception (1971 was a bit before me) why not practice trying out for the team skating at Boston Common or your backyard pond or lake in and around metro Boston. Who knows you may make it. Stay positive. Replace the hair paste with skates. Be a go-getter this 2011.
Fifth, take in the scenic summer splash of Cape Cod beaches. There’s dozens of them and quite honestly, I believe if you find a corn ear or turkey buried in the sand you can populate the entire region legally. So use the fun of sun to showcase your best beach body yet and claim some land for yourself.
Sixth, just saying sixth is awkward. So practice your ability to distinguish face painted females with drunken-perspirant of the lower Mid-Atlantic from New England gals with this handy app:
DrunkFit© Is she too fit to drunk? Or are you too drunk to fit? (A Robert Belley Fitness, LLC™2011 app)
You can explore the many sides of your 2011 fitness female hunting quest. With a ‘capture shot’ you can enter the profile into the matrix and discover whether or not you’ve found a real Jersey Gem… wink, wink.
So there you have it, six fun resolutions to kick off your reality series New Year.
Now, if you want to see some very good reality programming…
Catch HEAVY on A&E. Real world struggle and no one’s showing off in front of the camera.
Also, I suggest if you’re interested in working out but afraid to go to a gym begin with your On Demand menu on your television set. There are plenty of excellent exercise routines on there to help you begin making strides towards a better fitter you.
Till then, keep the girls normal and cool and the guys out of mirrors and singing idiotic songs about their ridiculous sense of style,
Live the dream my friends,
Rob
Check out www.RBfit.com for the latest in studio resolution opportunities
Robert Belley Fitness | Marshfield, Massachusetts