Category Archives: Weight Loss Tips

Portland Boot Camp: “Cardio is DEAD”!

By Daniel | Published: October 29, 2010

Here’s how to Exercise LESS and Burn MORE

My Health Seeking Friend,

Imagine for a moment…

If you could make your body burn fat faster… and even STOP making new fat. Wouldn’t that be great?

You may be thinking, “What’s the catch?”

Great question.

Hold that thought, and think how you would feel for a moment…if the more you worked out, the more your body made fat.

Which would you prefer?

The answer is obvious.  Nobody wants to make MORE fat through exercise.  But that’s what happens when you perform long-duration exercise like aerobics and so –called cardio.

Here’s what I mean: when you do slow, long distance cardio, your primary fuel source is fat.  Sounds great… BUT…what happens is, your body learns that it needs fat for fuel.  So it actually makes more fat to have it ready for your next round of long duration cardio!

Now THAT”S a catch.

And it’s a vicious cycle.

This cycle of using fat as a primary source for fuel during a workout is why you see people chugging it out day after day on treadmills and getting nowhere fast.  Their bodies keep making more fat to keep up with the aerobic exercise demand for fat as a primary fuel source.

Think about it for a second…

When you lay around on the couch, your body is using almost entirely fat as fuel.  Well, after the first 4 weeks of doing slow long distance cardio or aerobics, your body adapts and what used to feel intense will just be a grind.  And your body doesn’t see it as a challenge at all.  Your body, fuel wise, doesn’t know the different.

You have to learn to see slow jogging on a treadmill, or watching Oprah on an elliptical trainer as kind of like… laying around on the couch, only you are on your feet.

And that’s also why we don’t focus on burning fat at boot camp.

Instead…

We focus on short duration, high intensity exercise.  Which burns fewer calories and fewer calories of fat during the exercise session… but burns EXTRA amounts of fat AFTER the workout is over.

In fact… in a study at Quebec’s Laval University, subjects lost NINE TIMES more fat than slow cardio exercisers for every calorie burned.

After the workouts were over the aerobics group stopped burning fat and their bodies reacted by creating more fat for fuel to use at the next session.

But the other crew took advantage of the “Afterburn effect”.  Essentially their metabolism blasted through the roof.  And the best part is: this metabolism turbo-boost can last a whole day. But as soon as you step of a long boring session of “cardio” on a treadmill, it all comes to a halt.

So let’s do the math…

So what makes it work?

Ah.  This is good:  It works because after you work at a high intensity, your body needs to burn a whole bunch of calories to restore your muscles, energy supplies, back to normal.

Short burst, high intensity exercise is a proven protocol for burning the maximum amount of fat in the minimum amount of time.

It also:

Boosts your Anti-Aging hormone: Growth Hormone.  Growth hormone incinerates fat, improves bone density, raises good cholesterol, and helps build muscle.  Aerobics has little to no Growth Hormone raising effect!

Builds a Strong Heart.  Short burst exercise needs a LOT of oxygen.  And the heart has to work harder to adapt.  The heart begins to pump MORE blood per beat and as a result, it grows stronger and actually lasts longer.  Traditional aerobics weakens the heart over time.

An hour on a treadmill and no real metabolism boost.

OR

40 Minutes (or even much less) of High Intensity training with a 10 minute warm up and cool down with a FULL DAY of high metabolism.

*Ding Ding Ding*!

Cheers,D

Also posted in Boot Camp Functional Fitness, Boot Camp Program Design, Exercise tips, Portland Boot Camp Cardio | 6 Comments

5 Portland Boot Camp Tricks To Accelerate Fat Loss

By Daniel | Published: August 13, 2010

5 Portland Boot Camp Tricks To Accelerate Fat Loss

1. Give Yourself A Break

Sometimes you just have to have those chips, or maybe drink a beer…  the truth is we all are a little naughty with food now and again.  Yes, even me.

But here’s the thing, the occasional foray into uncharted food territory is not going to blow your entire plan.  It’s just a little left turn.

So chin up, and get back on the wagon the next morning.  Remember it takes about 3500 calories to gain a pound… so if you think you gained a pound from that one meal, you haven’t.  Just don’t do it often, OK?

2. ZZZZZZZZZZ….

Get your sleep cycle under control.  If you find yourself staying up late and getting up early, especially for a 530 boot camp, your hormones are going to be WHACKED OUT.

The next thing you know, you are reaching for a Venti coffee just to keep your eyelids off the floor.

Sleep is so vital that without proper rest you will eventually come to a grinding halt and lose your happiness, energy, and overall well being.  Not only that, but a tired mind will not have the will power to navigate proper eating at all.

3. Cheat.

Yes.  I said it.  Cheat.  Plan to eat a fun, tasty, yum yum meal once a week.

By planning to have a naughty meal once a week you can stay focused on eating the good stuff all the rest of your meals for your week… and look forward to the debauchery.

Plus, if it is a higher carb meal you’ll have stored glycogen (energy) for light years after.  OK, at least for the next boot camp.

4. Out of Sight, Out of Mouth

I wish I could say out of sight out of mind.  But when it comes to food, I crave stuff I can’t access all the time. The key phrase here is: STUFF I CAN”T ACCESS.

So… boot camp friends….clean out your kitchen of all the foods you KNOW are your weakness and then you can’t get to them.

What are you waiting for?  Go get it out of the house now.  Oh wait… do it after trick number 5 OK?  Because I have just one more…

5. Read the Menu

No!  Not the one at the restaurant… the one you created for yourself.

You DID write out what you are going to eat for the week right?

Hey, this only applies if you want to lose body fat.

But that’s not you is it?

It is?  Well then, stick to your plan.  Plan your cheat meal.  Clean out your cabinets and fridge of junk.  Get your sleep, and hey, if you mess up, give yourself a break and start again.

Also posted in Boot Camp Diet Tips, Mindset, Uncategorized | 17 Comments

39 Boot Camper Secrets to Help You Break Free From a Growing Waistline

By Daniel | Published: September 26, 2009

Hi, Boot Camp Heroes,

You know…

Since you are in Portland Boot Camp, I know how you feel about yourself more or less.

But the unfortunate truth is, most people don’t really care too much about their bodies.

And that is their choice.

Of course, there are some who care, (or claim to care) but not enough to do something about it.

The dwindling minority stay trim and healthy all year…or are currently watching their waistlines disappear.

The rest… well, let’s just say they are what they eat.

What makes the difference?

Lots.  But to offer a few suggestions, here are  39 quick ways to help you stay (or get) lean and trim.

  1. Eat whole, natural foods 90 percent of the time or more if you like them.
  2. Avoid refined sugar like the plague
  3. Read information from outside the fitness world and apply to your fitness
  4. Read “Think and Grow Rich” and “PsychoCybernetics”.  TRUST me on this.
  5. Get a copy of “The Strangest Secret” by Earl Nightingale or watch it on YouTube.
  6. Above all: never, ever, give up.
  7. Read everything you can about achieving your goals… take and learn from what is useful, discard the rest.
  8. Eat a “cheat” meal once a week. Cheat MEAL.  Not cheat meals.
  9. Become a student of Nutrition
  10. Surround yourself with fitness and health minded people. (Like Portland Boot Camp!)
  11. Read this success blog as often as possible
  12. Write down your goals as clearly as you can
  13. Write your goals on 3 x5 card and reading it many times through the day.
  14. Focus on what you WANT…and NOT at all on what you don’t want
  15. Don’t listen to advice from jealous, out-of-shape friends or acquaintances… they will drag you down if you let them.
  16. Treat your body like a holy temple and watch it return the favor
  17. Realize that your efforts to stay or get lean may upset or offend lazier people.  Who cares.  Ignore it. Refer to number 15.
  18. Take entire days off from exercise sometimes to just stretch and CHILL OUT.
  19. That being said, exercise 6 days a week.
  20. 2 minutes of exercise is better than none
  21. Stick with multi-joint movements (like squats, pull-ups, pushups, and rows etc) and interval training as the core of your fitness program.
  22. If you fall off the wagon, so what.  Get back on again.
  23. Every passing moment is a chance to turn it all around.
  24. Sign an irrevocable contract with yourself to do what it takes to achieve your goal.
  25. Be yourself.  Choose your own body and body fat level that make you feel and look the way you want to feel and look…for your own reasons.
  26. Program your self-image exactly as you want it to be.
  27. Whenever negativity strikes…instantly think of the positive alternative. If you hear your mind say something like, “I don’t know why I try.  I always fail anyway.”, immediately switch to a positive thought like, “I CAN.  Success comes to those who persist.”
  28. Read your goal card whenever you feel good or positive.
  29. Read your goal card whenever you feel bad or negative.
  30. Write out an action plan with a goal and goal achievement date and drive forward with intensity and gusto!
  31. Take the highest quality food-based multivitamin you can afford.  I take VGF+25
  32. Take the highest quality Omega-3 supplement you can afford.  I take EFA Icon
  33. Prepare your veggies in advance.
  34. Buy a steamer and use it daily.
  35. Create your own cookbook of quick master recipes that you can rotate through.
  36. Focus on your goal relentlessly.
  37. Life is brief…make it your best life NOW.
  38. Seek expert advice or help if you are stuck.  If you aren’t in Boot Camp… I can help!
  39. Try Portland Adventure Boot Camp without risk.  It REALLY does work and I promise you will love it.  If, for any reason whatsoever, you aren’t totally thrilled with boot camp… I’ll give you every single penny back no questions asked.

Tell me what you think.  I love hearing about your successes!

Cheers,

D

Also posted in Boot Camp Diet Tips, Boot Camp Vitamins & Supplements, Exercise tips, Mindset, Motivation | Tagged , , , | 2 Comments

How to Unlock Your Mind for Weight Loss Success!

By Daniel | Published: August 24, 2009

Unlock your mind...

How many times have you caught yourself dwelling on negatives?

Things like:

  • Mistakes you made in the past
  • Negativity of others
  • Opinions of others (real or imagined)
  • Self doubts and fears leftover from childhood
  • Set-backs and previous failures.

Well, here’s the good news: you can cut the negativity out like a surgeon.

This secret has been handed down through the generations and was made popular by Earl Nightingale

Ready?

Here it is:  “What we think about…we become.”

Now, here’s what to do:

First, make 2 lists.

  1. The first is a written list of all the successes you can remember… from as far back as you can remember. When you finish it should be several pages long.  Even the trophy or ribbon in first grade.  The tests you passed.  The job you landed. The spelling bee you won. The goals you achieved.
  2. The second list is all the things you currently ingest, think about, or do that are “bad for you”. Like drinking too much soda. Or too much alcohol.  Or comparing yourself to others.  Or allowing others to influence the way you think about yourself.  Be honest with yourself… this is often the hardest step.  But you must be brutally honest here.

Then… each night, for 30 days  – as you lay in bed - resolve to let go of the past and embrace the future.

Then read through your list of successes.  This is your golden list… and it’s like a bank account of positivity. You can make a withdrawal upon whenever negativity strikes.

Then, in your mind’s eye, clearly picture the new you.  Actively form a new self image based on the belief that you can create whatever you want.  See positive images of yourself, hear positive self talk, feel positive emotions. See your goals clearly.. and specifically, and see yourself attaining them.  Feel what it would feel like to blow right on through all your personal goals.

No need to think about the negatives at all… don’t dwell on them for even a second.

No amount of thinking can solve problems of the past… you must just let them go and embrace new opportunities. And if you catch yourself slipping into any form of negativity, immediately switch to a positive image of yourself.

Practice it and make it a habit for 30 days.  Add to your positive list whenever you recall a success.  Simultaneously, eliminate and cross off the items on your negatives list. Soon your mind will be reprogrammed with a new POSITIVE self image… one that has let go of the negatives… let go of the past.

Amazing but true…this newly minted image now replays in your mind — just like the old negative one used to do.

Anytime you hear that inner voice try to drag you back into the past… back into destructive habits… or self defeating beliefs….

Start going down your golden list of successes – and jumpstart your positive self image instantly.  And the old one will just *poof* away along  with the negative emotions it brings it.

The more you do it… the stronger it becomes.

It’s all within your control to be, and do, whatever you want.

Sound simplistic?

Too easy to work?

You just might be shocked at how well it can work.  And if your negative inner voice is skeptical right now…  tell it to hush.

Cheers,

Daniel

Also posted in Mindset | Tagged , , | 2 Comments

Boot Camp Weight Loss Truth

By Daniel | Published: August 23, 2009
Boot Camp Weight Loss

Boot Camp Weight Loss

A question I get asked all the time is:

“How much weight can I lose at Portland Boot Camp?”

Well, the answer might shock you.

Are you sitting down?

Ok, here goes.  I sincerely hope the answer is: NOT MUCH.

WHAT?

Hold on… hold on… let me explain.

Hopefully you will not lose too much weight… you will just shed FAT.  Big difference.

If you really want to lose WEIGHT… here’s how:

Go on a fad diet and just skip camp.  A lot of water and muscle will leave your body and the scale will go down.

You’ll feel good when you see the scale drop… but you will end up tired, soft, and weak.

The thing is, super rapid weight loss is never really FAT loss.  It is loss of muscle and water.

Even worse, after you finish a “crash diet” you will yo-you right back up… and then some.
It’s a vicious cycle that can break your will!

That’s what makes Portland Adventure Boot Camp different.  It’s about health, strength, endurance, and STEADY FAT loss.

Consider this…

After every camp there are always women who lost several dress sizes…
but the scale hardly budges!

What’s the deal?

The deal is, they have lost 3-12lbs of fat… but gained as much WEIGHT in pure muscle and stored water.

See, muscle and fat weigh about the same, but muscle takes up less space.  So the waistline goes down, but the scale doesn’t.

If you are heavy (say 250+), you might lose more fat than if you are fairly lean.  The healthy rule of thumb is: about 1-3lbs of pure fat per week.

I know what you are probably thinking…

“What about all those ads that claim 30lbs in a month?”

You should know the answer by now.  It’s water and muscle and MAYBE 5lbs of fat.

If you look at the bottom of the screen it says, “Results not typical. Individual results may vary. Results achieved with a combination of diet and exercise”

Enough said.

Fitness isn’t a destination, it’s a lifestyle.  Those advertising tricks are designed only to lighten your wallet.

Believe me, if a product came out that really could make you lose 30lbs of pure fat in only 4
weeks… it would make them an instant billionaire and put me and every other trainer on the
planet out of business the next morning!

Healthy and permanent fat loss takes patience, dedication, will power and a proper exercise program.

See you out there!

Cheers,

Daniel

Also posted in Mindset | Tagged , , | 1 Comment