It’s that time of the year just past Halloween when people are thinking about the holidays, Thanksgiving, and early Christmas shopping. (I’ll probably shop after the holiday sales..lol…but I’m serious though!!!)

But, as a fitness coach I am wondering how many people are going to skip their holiday workout routines and “wait until New Years”. I know you are probably guily of this. I will admit that I have told myself that I will start something next year and most of those resolutions have gone down the toilet. But it doesn’t have to be that way.

Why wait until 2010??

Just think about it over the holidays most Americans gain 10-15 pounds of bodyfat. Why wait 2 months to start exercising when the truth is there is a potential to be 10-15lbs fatter by then.

Something to think about!

“To think too long about doing a thing often becomes it’s undoing.”                      -Eva Young

While you are thinking about it here is a workout that you can start to use now. With only 3 pieces of equipment

1) The Valslide (made famous by Celebrity Trainer Valerie Water…thanks again Val)

2) The Ultimate Sandbag

3) Rubber Band Resistance

Here is the workout you can print out and take to the gym.

1) Squat with Romanian Deadlift combo aka RDL – 6 reps

2) Valslide Jackknife with Pushup combo – 6 reps

3) Band Pull Aparts – 15 reps

Do all these exercises back to back which =1 round

You can either…

A) do 6 rounds back to back then rest 2 minutes and repeat

OR

B) keep going for 8 minutes, rest 2 minutes, then go for another 8 minutes

I PROMISE this will burn fat faster than cardio and is less time

REMEMBER…

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Even though my BLOG is relatively new I am personally getting tired of seeing myself working out. I have put up with myself for the last 29 years and need a break. I also think its time for you to see busy people just like you doing the workouts that I recommend in my NYC boot camps.

This workout is easy to follow and I only picked 3 exercises for 30 seconds each. You want to do this workout for 8 minutes straight rest for 90 seconds then repeat.

I ALMOST FORGOT… can you believe that the NYPD stopped us about two minutes after the video was shot because someone called that I was stealing sand from the Volley Ball Court in Central Park. Way to go “fellow concerned citizen”!

GIVE ME A FRIGGIN BREAK…with all the crime in NYC…SERIOUSLY!!!

Out of the numerous people smoking dope or the possible drug transactions in Central Park that day they called the police on my skinny handsome self. I guess there is an alarming increase of handsome black men stealing sand for sandbag fitness training in NYC to make women lose weight.

A LEAST I WAS NOT SHOT 80 times!!

These exercises combined together will help you incinerate fat from your belly and thighs while strengthening and toning your triceps or that flabby part of your arms that currently looks like the cafeteria lunch lady

Here is your rapid fat loss protocol:

Sandbag swings 30 seconds

Squat & Press with a slight jump 30 seconds

Pushups 30 seconds

note: every exercise in this workout is a core (hips, lower back, obliques) exercises and pushups are ONLY hard if you do not havelower back and oqblique strength.

If you truly think this workout is too simple I challenge you to give it a try.

One thing holding you back from fat loss success is the mentality that workouts have to be long and complicated.

Nii’s Geeky Science Fat Loss Tip: You can burn fat without working out. How can this be you ask? It’s called TEF ot the Thermic Effect of Food. This is the term used to describe the energy used by our bodies to bite, chew, swallow, and metabolize or process food.

FYI: eating protein has a high TEF effect. More protein intake = higher metabolism

http://tinyurl.com/proteinandfatloss

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Here is a great rubber band and dumbbell workout that you can do to not only burn fat rapidly but will also give you lean sexy legs and flat abs and with the summer around the corner who wouldn’t want that.

I have used this style of workout in my boot camps and at home while my little daughter Isis is sleeping.

Enjoy the video and you can also print out this workout or save retweet on TWITTER.

Rapid Fat Loss Tip:

to lose fat faster conduct full body workouts while supersetting or utilizing non competing exercises  that don’t require the exact same muscles. This will allow your workouts to be shorter and twice as effective as long distance steady faced cardio…and yes you read that correctly

For a great cardio workout that will complement this workout check this out ==>>   http://budurl.com/greatglutes

Print this workout and follow it. Don’t criticize the simplicity of it

Directions: 6 reps of each exercise go back to back for 6 rounds or total sets

Squat and Press/Romanian Deadlifts aka RDLs

Band Squats/ Dumbbell Rows

Tell a friend, print it out, give it a try and leave feedback on my blog in the comments section below. Keep me posted on your results also This and many more workouts will be included in my new book that I am writing called the sexy symbol body plan. Sign up on below for updates and to get a sample copy

If you are in NYC and want a great rapid fat loss workout check this out

>>click Here<<

Fat Loss Scam alert… People make fat loss seem complicated because the more people are confused the more they have to pay for help.

AKA BIG BUCK$$$ of your hopes and dreams

If I go into the poor house for speaking my mind and telling the truth so be it.

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I always wondered how Michelle Obama got those nice sexy arms.
I am not one to talk about another man’s wife let alone the President’s but you have to admit she has some major guns.

I was so impressed with the way she keeps her figure I was even compelled to buy this month’s issue of Oprah magazine.

insert laughter here >>>> hahahahah

I have never met Michelle but when my wife and I met
Barrack a few years back at a book signing at 14st Street Union Square Barnes and Nobles, I did give him a personal invite to my NYC boot camp in Central Park

You don’t have to be a first lady to have sexy toned arms. So let’s throw away the excuses because here is a perfect workout routine that you can do right at home with a sandbags which costs less than $18 dollars to make.

-Workout Routine #1-
Do each exercise back to back, rest 1 minute after the 4 exercises
Repeat this for 4 minutes rest 2 minutes and repeat again

1) Squat and Press Shoulder to shoulder 8 reps
2) Sandbag swings 8 reps
3) Pushups 8 reps
4) Sand Bad Rows 8 reps

Simple yet effective. Get to it sexy season it here!

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As a personal trainer in NYC I get a lot of questions from women about workout programs or diets that they read about or hear about in the magazines or mainstream media. They have dreams of having a celebrity sex symbol body but are doomed to information overload or just plain horrible fitness advice.

Sure a little gossip is cool but the last place you should be getting scientific fitness and fat loss knowledge is from a gossip magazine or an interview from a celebrity.

I have nothing against celebrities but you have to check your sources before you implement the info into your fitness routine. For instance if you wanted info on plastic surgery you could listen to Joan Rivers or you could just ask her Surgeon. Oh boy I crack me up. Sounds simple but if people paid attention to the obvious then obesity would not be a problem in our country and I would probably be playing piano instead of dispensing fitness advice.

My top 4 list of things to avoid if you want rapid fat loss success..

1) STOP getting your fitness advice from TV or the media.

The Science is out there but if you don’t feel like learning about it hire a qualified personal fitness trainer or join a boot camp.

Fact: Boot camps provide great workouts through interval training which burns fat several hours after the workouts. You are in a group social setting and it is financially better for you to pay $20 per boot camp session as opposed to $100 or more per hour for personal training.

2) Avoid Slow Aerobic Workorkouts

This means long distance running, the elliptical machine, and yes that means you will have to drop that beloved cardio belly dance class that you have been doing for 2 months. You know the one were you do a lot of dance and still have a lot of belly.

Fact: Scientific evidence from Exercise Physiologists and lets not forget the fat loss trainers and coaches in the real world shows that cardio will burn calories but it also burns muscle which is your best friends for losing stubborn body fat rapidly. If you don’t believe me when most women are getting ready for a wedding they will join a boot camp or hire a personal trainer to get muscle tone to look sexy. I don’t blame then. A bride should have the best figure at the wedding in my professional opininon.

3) Avoid most prepacked foods

what you see in not quite what you get

You don’t have to be a saint or eat raw food and carrot sticks but most packaged foods contain stuff you could not pronounce unless you had a degree in advanced chemistry. For instance an apple cinnamon Nutri Grain bar with the nice picture of a fruit has these as the first 4 ingredients on the package…high fructose corn syrup, corn syrup, apple puree concentrate (whatever that is), and glycerine.

If you want a health snack try prograde cravers. Click on the image below

a guilty pleasure you don't have to be guilty about

TIP: Cook your OWN foods! You will hear me mention this 1 million more times

4) Lift Ligt Weight for 3 sets of 15-25 reps because that burns fat…lol

I could go on and write a whole blog post about this alone but those cute pink and pastel dumbbells are not helping you burn fat because you are not challenging your strength levels.

Okay, but Nii I feel a burn doesn’t that count?

Sorry nice try. I get a burn in my legs standing in line at the grocery store but I highly doubt I am burning fat. When you “feel the burn” that is your body releasing lactic acid which in turn “burns” your neurons on your muscle fibers. The “burn” especially when associated with high rep workouts is not qualifying indicator of work being done of actual fat that is being burned.

FACT: short intense workouts give you the “burning” feeling and can burn more fat over hours of time than a 1 hour cardio session. This is due to E.P.O.C. (excess post-exercise oxygen consumption) which is basically the time it takes for the metabolism to return to its normal state after intense exercise I explain this in previous posts and I will continue to mention this.

Stay tuned I will continue to keep it real with you and confront fitness B.S. with scientific truth and real world experience.

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