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.
Very Belley Lunch ;) Scallops (pix included)
St. Patrick’s Day Drugging
Like any respectable over 21 Bostonian (well, townie suburbanite south of Boston) on St Patrick’s Day I have a Commonwealth responsibility to uphold by honoring a watering hole and taking down a pint or two of beer, preferably Irish.
My choice is Guinness, as is most Bostonians on this day. Lucky for me the bar’s tap I attended in Boston flowed endless.
HOLIDAY BAR PREPARATION 101: Proper planning goes a long way 😉
Now, understand this day I did live my life normally.
4-6 organic and tailored meals to my physique and fitness goals with about 1-1½ gallons of water consumed throughout the course of the day.
I even had myself a little interval session about 2 hours before my first sip of Guinness at 8pm.
ROB’S INTERVAL WORKOUT:
Sled Sprints : 90-225 pounds x 25 yards x 11 sets
Active Recovery between Sprints : Superman’s : 60 seconds AMRAP
The above workout took me about 15 minutes.
After my training session I instructed a group personal training class for 45 minutes at my private fitness studio in Marshfield, changed, and headed to Boston across from Boston Garden.
Now this is when the night still feels familiar.
I enjoyed some conversation with one of the regular’s at the bar, which was packed of course, being Thursday night, Boston, and Saint Patrick’s Day. We threw a few Guinness back together and then he proceeded home. In fact, I also indulged in this delicious corned beef dinner with my few beers.
Straight Up BOSTON! Corned Beef Dinner with Guinness
Straight up Celtic-Bostonian traditional!
Then, as what usually occurs at a bar when I venture out, girls began having conversation with me. Mind you, I do not approach women. It’s not my style. I hang out and let people flow in and out of my space. In fact, I wasn’t even trying to entertain women seeing that I’m sort of involved right now.
Well these two girls decided to spend their evening engaged in conversation with me. Each trying to out-due the other as if one were better.
NOW HERE’S WHERE THE NIGHT IS NOT-SO-NORMAL.
I get up to use the bathroom. Normal.
I leave my beer on the bar at this establishment. Normal.
It is left with my friend bartending behind the bar. Normal.
It is left with two girls sitting next to my drink at the bar. Sort of normal.
I come back from the bar having a few more sips of familiar Guinness.
Meanwhile still texting friends who may be coming to meet me at the bar as I had been doing the previous two and a half hours.
I look at the clock it’s 11:04pm, gave myself a midnight curfew so I could be at my fitness studio to lead another group personal training class at 5:30am.
I look at the clock it’s 4:58am, according to my IRONMAN TRIATHLON wristwatch.
Just before I saw the clock I opened my eyes to see that there is vomit everywhere in my car, I am freezing. Thankfully not the type who panics I reference my memory to understand how this happened.
MY MIND IS BLANK.
Completely VACANT.
I quickly text my instructor-on-call and let her know that I can not make it to class on time and ask if she could lead it for me. Thankfully she says yes.
I attempt to operate my car home and sadly I can merely handle 40mph between the breakdown and the slow lane on I-93 south and Rt-3 south towards my residence in Pembroke.
The entire travel trying to understand what went wrong, how much I drank, who let me leave this way, knowing this isn’t normal for myself and hoping that I arrive safely.
I get home some 50 minutes later crashing into my bed; feeling awful, unnatural, and completely unhealthy. I know there must be some drug in my system at this point because I have not had a hangover in 15 years practically. This is FAR different.
I set my alarm for 8am to try and salvage part of my studio sessions that day (Friday).
I have the craziest dreams. So vivid, so real, it’s almost hard to believe they are not.
I awake, 10:53am, alarm sounding off, ridiculously late, dozens of missed phone calls and text messages from friends and clients.
I fall back asleep near 11:30am and reawaken at 1:40pm.
That’s near 12 hours of sleep for someone who averages 3-4 commonly. Seven hours on an occasional lucky day.
Until 6pm that evening I felt hazed. I could not even perform quick toe raises without the feeling of my brain meeting a sledgehammer quickly dismantling my every thought.
One of the worst effects from being “ruffied” is losing the desire to drink fluids and eat. I went hours before I could put any water in my stomach. Forcing down an organic navel orange took 15-20 minutes. I lost all appetite, but knew it was crucial to begin healing my body efficiently.
Now the next morning I woke up, made myself a frozen strawberry, frozen blueberry and frozen blackberries (all organic fruits) shake with low carb protein powder, had my multivitamin and a niacin capsule and headed to the St. Patrick’s Brant Rock 5k being held in Marshfield (office zip : Brant Rock) next to Arthur & Pat’s restaurant. I arrived with some of my dearest and favorite training family/clients. I ran a decent 21:27 (6:42/mile). Came in 42nd overall out of 1651 runners.
Im the guy in the white sleeveless wearing bib 1280
Not too shabby for a kid who had just been drugged with no control over his body just a day earlier.
After the run I headed to my fitness studio, Robert Belley Fitness, and punished my body with a 51 minute intensive session. Just for kicks, here’s my workout below:
A1) Outward Press 6-8
A2) DB Row 4-6
A3) Back Squat 7-9
A4) Weighted Pull-Ups 3-5
1 Sledge Hammer 75 sec
2 Box Jumps 45 sec
B1) Rack Pulls 5-8
B2) Bench Press (||) 3-5
B3) Clean 6-8
B4) X-Over Lunge 3-5
1 Hanging Leg Raise Hold
2 Plank
It was tough but good.
After my second workout I went home and continued to dig a fire pit my roommate Dominic started in the backyard. Nothing like open fire on the lake during the warmer seasons.
Now why on Earth would I do all this despite being hung over still from the rufilin (Rohypnol)? Because f**k that guy who drugged me that’s why.
I refuse to let someone feel they have the upper hand on me. And to be honest, if it were in a manner of legit ability I’m cool with that. But when someone cheats or tries to under hand I lose it. Very few things in life can do this to me but that is one of my peeves.
And honestly, this has long been my stance: if caught with Rohypnol (Flunitrazepam)or similar substance on their persons distributing or implementing it, should be a minimum 5-10 year sentence.
There is only intent to control another, dismantle their ability to function, stand, walk, remember, have choice, have freedom and protect themselves. It’s truly horrifying what a drug like that can do to someone’s life. I could have died in my attempt to save myself into my car. I could’ve been hit by an oncoming vehicle crossing the busy intersections of Boston, or fell and nailed my head off a curb or edge.
It is a central nervous system depressant in a class of drugs called benzodiazepines. Benzodiazepines are sedative-hypnotics used to treat anxiety, insomnia and sleep disorders, and seizure disorders; they are also used as skeletal-muscle relaxants.
above from http://www.cesar.umd.edu/cesar/drugs/rohypnol.pdffrom http://www.a1b2c3.com/drugs/roof_01.htm
Rohypnol has been prescribed as an effective sleeping pill and is also used as a sedative and preanesthetic medication in some countries. The effects of flunitrazepam are fairly long-acting. When combined with alcohol or other drugs, Rohypnol can impair judgment and motor skills and cause memory loss or blackouts (lasting 8 to 24 hours after ingestion). Loss of inhibition can also occur, with or without alcohol. A person under the influence of Rohypnol can appear to be drunk, display no coordination, blood-shot eyes and slurred speech.Sedation can occur as soon as 20 minutes after ingestion. The drug’s effects will peak within 2 hours and may persist for up to 8 hours or more, depending on the dosage. Other adverse effects associated with flunitrazepam include visual disturbances, drowsiness, confusion, decreased blood pressure, memory impairment, gastrointestinal disturbances and urinary retention. When mixed with alcohol, Rohypnol may cause respiratory depression, aspiration or even death. Although classified as a depressant, Rohypnol can rarely induce excitability or aggressive behavior
Again, I did not know I did this or that I left because under this drug you have no abilities or control of your actions.
EVERYTHING IS VACANT.
My driver’s side door is keyed literally over 20 times because I can tell that I must’ve been on my knees, fallen next to my car trying to crawl into it and repeatedly missing the door lock. The scratches travel all the way south along the panel to the bottom of the door. There are key scratches and gouges all around the key lock within 18 inches. That’s how uncoordinated you become on this drug.
It’s deadly and absolutely abusive to do this to someone.
Thank god I did not drive my vehicle under that condition and had the sense to just sit, lock myself in, and throw the keys on the passenger area as to not reach easily. If I had driven I would’ve killed someone or myself potentially. And most likely it would’ve appeared as drunk-driving although it was obviously the furthest from.
Placing someone’s life in a position where they have absolutely no control over it through a chemical means is attempted murder. No doubt.
You have no way to predict what will happen next to that individual while they react or behave under said influence. I could’ve been beaten in the street for bumping into the wrong headstrong person that night and woken up in an alley stabbed, murdered and robbed. Who knows?
The possibilities under that influence are devastating.
AND THANK GOD IT HAPPENED TO ME AND NOT A WOMAN THAT NIGHT AT THE BAR.
At least I’m a durable, strong metabolism, calm individual under said situation who can take a load of abuse before something would ever give. I can only imagine others may have gone to the hospital, stomach pumped, or been raped or robbed or…
I’m fortunate it happened to me and not to a female at the bar. I hope.
So please, if anything, always hold your drink in your hand. Even if you’re somewhere you feel safe and know people do not let your hands off of your drink.
It’s rare for guys to be ruffied but when there are jealous and insecure people around anything can happen to confident individuals as myself. Just be careful.
Rob
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A WHOLE GRAIN OF SH*T
http://www.eatbetteramerica.com/
Really?
My Lucky Charms and Cinnamon Toast Crunch are healthy?
Thank Christ I can finally eat my Coco Puffs EVERYDAY NOW, still keep my abs, and continue to lose body fat!
Thank you Big G!!!
I also guess in this “PC” (politically correct) world that also means using the white checkmark on the packaging is to void of any color just like green or red checkmarks are supposedly not on kids school or homework papers any longer as to not offend any child or make them feel sad for doing poorly. I think I turned out alright.
I’M EATING ME A TON OF YOGURT BURST CHEERIOS, CHOCOLATE CHEERIOS, GOLDEN GRAHAMS, FROSTED CHEERIOS, BOO & FRANKEN BERRY, and some DOUBLE CHOCOLATE COOKIE CRISP RIGHT NOW!!!!
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