Diane wins with 8.1 pounds lost!

Great Job Diane!

I lost 3.75 pounds in the 21 Day Challenge and while I was crushed by most of the finishers in the program, I am pleased with the 3.75 pounds shed, cause I know it could have been added to my body during that time!

If you didn’t get involved in this challenge this time – stay tuned and be sure to jump in the next one!!!!!

The CHALLENGE is on! Start date: September 6th, 2011

That’s right, now’s the time to get serious! THFP / BCBC is kicking the fall off right with the 21 Day Challenge – 21 Days to pit your efforts against mine!

Can you beat me in this weight loss challenge. It’s 21 days of eating right, working hard and having a great time!

• There will be no promotion of crazy shakes, bars, pills! NO nutty low this or high that food plans – no restriction on what you can eat!
• There will be no volume training – you will not waste hours training in this program – the maximum you will workout is 5 hours total for the 21 days!
• There will be no boring, dreaded training sessions – you will have fun with this one – I promise!!!!!
• You will LOSE WEIGHT & INCHES
• You will GAIN STRENGTH & ENDURANCE!

JOIN NOW! Free to existing THFP / BCBC clients, just e-mail me: troysfitnesspros@hotmail.com

NON-Clients, join a THFP / BCBC program quick or you can just jump into the 21 day challenge for a small $15 fee

NLA!

• Step by Step SUCCESS Manual by Troy Huggett, M.S.!
• Real Food Meal Planning
• Personal Phone Access to Troy Huggett, M.S. for the 21 Days
• Pre & Post weigh
• Educational seminars
• 21 Days of weight loss support!
• 3 FREE THFP classes or BCBC workouts
• The chance to say you lost more weight than me

Join now to secure your spot – program starts Tues, September 6th, 2011! Weigh in will be done Tues & Wed by appt.

Existing THFP / BCBC members – e-mail: troysfitnesspros@hotmail.com and say you want in!

Non-existing THFP / BCBC members, join a program and then register for FREE or sign up below:

NLA

In the world of weight there is so much hype and I know I’ve talked about it for years and how frustrating it is, yet it continues. There is always a new magic program, method, system, etc. and it really is never ending. First it’s a shake program, then it’s pills, then it goes to low carb, No it should be high protein, no low fat, now raw foods, no whole foods, wait – it must be combined right, no we have to avoid inflammation, whew – I’m exhausted just thinking about it now.

Battle Creek Fitness Pros says Stop The Insanity

Battle Creek Fitness Pros says no to weight loss hype

Troy Huggett's Fitness Pros weight loss thoughts

another unrealistic program for weight loss.

A few of the books that have popped up over the years – this is in no way an endorsement of any of these. As a matter of fact there is only one thing that is factual that runs through all of the diet programs out there and that is LESS calories taken in and more calories going out = weight loss.

Many years ago we were told to “STOP THE INSANITY” and that is what we should do – not that I’m recommending her approach – just the STOP THE INSANITY part. It’s ridiculous how we bounce back and forth, up and down, change plans before we’ve even given any plan a true chance. NUTS. So step one is

1. Cut out the NOISE – Quit buying diet books, reading magazines about how to lose weight, and watching programs on the next best way to lose the fat! You should also unsubscribe to all the e-mails from weight loss sites and hide those facebook friends pushing this or that product. There is too much info out there and I guarantee you have everything you need to be successful on your bookshelf or saved on your computer.

There is something called information overload which leads to PARALYSIS BY ANALYSIS. When you have too much info – you can’t get started. Don’t fall victim to this! Step away from the info!

2. Pick one system, method, strategy to get on and stick with.

That’s right – pick one, stick with it and don’t even think about reading/listening to/or changing plans. I recommend H.I.T., balanced diet, and water – but pick the one that works for you and quit stressing. As the Nike saying goes – JUST DO IT!

3. Set a goal and start date!

If you don’t have a goal – how will you know if you achieve it! And I can guarantee you will never achieve your goal if you don’t start!

So get started by setting your goal and determining when you will get started. I’d recommend NOW!

I hope you will heed this advice and get at it! When you do, success will be yours in no time. If you’re still confused or need help sorting through the incredible maze which is fat loss, I’m here to help. We can go through your personal struggles and develop a plan specifically for you. 269-967-6300

Have a FIT & FABULOUS Day!

Troy

My training philosophy for the last 25 years has revolved around working to find the most efficient workout, providing the best results in the shortest time. This is how I’d like you to look at your training. If you are putting in 1-2 hours a day or believe you need to do more because you’ve watched the volume of training done by contestants on any number of weight loss reality shows; STOP and look at changes you can make to your training that will produce similar results with less training.

There are many ways to achieve your fitness results and to keep it simple I’ve broken it down to two different categories: Volume and Intensity. With the proliferation of weight loss shows continuing to grow, the push has been towards greater and greater volume of training. The contestants are being trained 4-8 hours a day for 3 months. Before you begin this training regimen I have 3 main questions.

1. Is this realistic for you to perform while continuing your regular work/school/family life?
2. Do you have the motivation and interest to train for this amount of time per day?
3. Can your body handle that amount of work continuously?

If you can answer yes to all 3 questions, then you have the answer to the type of training you should do – Volume!

If on the other hand you answer no to at least one of the questions, then you know you need to look for an alternative to volume training. The best alternative I have found is HIT (High Intensity Training). This is an approach that involves 1 set of 8-12 reps of 1 exercise per major muscle group. Each exercise must be taken to a point of fatigue, that point where another properly performed rep is not possible. Once this occurs, set the weight down and quickly move to the next station. By transitioning quickly to the next station you stimulate cardiovascular fitness and burn more fat.

A typical HIT workout can be completed in less than 30 minutes and should be performed 2 or 3 non-consecutive days per week. The average training time for our clients is 20 minutes. Taking that out over the week the trainee works out roughly 1 hour per week and achieves the same or greater results than the promoted results of a 1 hour 3-5x/wk cardio routine combined with a 45-60 min strength routine 2x/wk – total of 6.5 hours.

According to the American College of Sports Medicine, performing 3-5 days of cardio and 2 days/wk of strength should produce 1-3 pounds per week weight loss and 1-2% body fat reduction. Not bad! However, the results for 3 HIT strength training sessions produces the same 1-3 pounds of weight loss and 1-2% body fat reduction. The typical client training with HIT principles loses an avg of 8-12 pounds of fat in a month and 2% body fat. These results have been duplicated in multiple studies over the years.

The question now becomes do you have 6.5 or more hours (remember the TV contestants are doing 20-40 hours/wk) per week or 1 hour for exercise? Which is more likely to get done over the long term? My intent is not to sway you one way or the other, just to present the facts. Now you are an educated consumer and you know there is another way. Now it’s up to you to pick the one that makes the most sense to you and do it!

The biggest thing is to know YOUR goal, pick the philosophy that you like best and do it!

Instead, we will focus on putting your heart into it without the traditional long endurance type exercise programs, using a strength training system known as High Intensity Training (HIT). For the person who is looking for a change to their program, with an emphasis on overall body development; muscle, strength, fat reduction, flexibility, and cardiorespiratory health and they want it in as little time as possible, HIT is the answer. Skip the hours on the treadmill and instead devote 15-30 mins/day – 2-3x/wk to training as hard as you can.

Here are the rules:

• Perform one set of 4-6 exercises for the lower body, 6-8 exercises for the upper body,

and no more than 12 machines in any single workout.

• Select a resistance on each exercise that allows you to do approximately 8-12

repetitions in proper form, through the full range of motion. (8 repetitions or less means

the resistance is too heavy; 12 repetitions or more means the resistance is too light)

• Continue each exercise until no additional repetitions are possible in good form (15

repetitions maximum).  When 12 or more repetitions are performed properly for 2

consecutive workouts, increase the resistance by approximately 5% at the next

workout. •Make certain that the rotational axis of the cam of all rotary exercises is in

line with the joint axis of the body part that is worked.

•Position the body in a straight aligned manner.  Avoid twisting or shifting your weight

during movement.  Use the safety belts when provided with certain machines.

•Maintain a loose, comfortable grip.  Squeezing the handgrips results in elevated blood

pressure.

•Work the largest muscle groups first, then proceed to the smaller. (Legs, Back & Chest,

Shoulders, Arms, Abdomen)

•Use the following count: 4 second lifting motion and 4 second lowering motion.

•Use full range of motion on each machine to develop full-range strength and flexibility.

Concentrate on flexibility by slowly stretching during the first three repetitions.

•Breathe normally.  Do not try to hold your breath while training.

•Move slower, never faster, if in doubt about the speed of movement.  Do not sacrifice

form for speed.

•Rest a minimum of 48 hours and not more than 96 hours between successive

workouts.

That’s it! It seems simple enough. The theory is simple, but the workout is intense and will produce equal results when compared with high volume workouts in 1/10 the time. This is a great program to have and use all the time or to pull out of the tool chest on occasion when you just don’t have the time to do the traditional workouts.

You will see a positive modification in all the key cardiovascular risk factors when performing HIT as directed above. Blood pressure, Cholesterol, Blood sugar, Stress, Belly fat, etc. all change positively and reduce your risk of cardiovascular disease. In addition, you will gain greater cardiovascular endurance when performing HIT.

Heart month is 12 month long, 24/7, not just 30 days. You need to focus on heart health continuously and with the implementation of HIT, you eliminate the most common reason for not exercising – lack of time! Now go apply the steps above and strengthen your heart, you can do it.

Is there an exercise that plays as big a role in upper body development as the squat does for the lower body?
I’ve heard the argument for the following exercises:
1. Chin ups (Pull – Ups)
2. Dips
3. Push Ups

My question to you is: Which of the above exercises deserves the moniker of the UPPER BODY SQUAT! (or do you have another choice)

I look forward to hearing from all of you.

Troy

Battle Creek’s #1 Personal Trainer & Fitness Expert

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