5 Tactics that Help You Lose that Trouble Fat!


How do you get rid of that trouble fat?  You know that stubborn fat in your gut, thighs and butt.  It’s the fat that smiles at you every morning in the mirror as to say we’re not going anywhere and you can’t make us.  There’s good news and bad news.  Well the good news is you can win the battle, but the bad news is it takes a combination of building muscle and diet (20% Strength Training and 80% Diet).  The battle you’re waging on your lower abs and backside can only be won a one bite at a time and one workout at a time.   You must focus on improving insulin sensitivity and the only way you achieve this with high intensity strength training and being stringent with your diet.  I’m going to provide 5 proven tactics that work if you apply them every day.  I challenge you to take the next 30 days and see what you can achieve.

Ketogenic Diet May Be An Option

I’ve completed a lot of research on the ketogenic diet and have found it to be very effective for both improving insulin sensitivity and weight loss.  I’ve seen research that advocates this diet but even more so I’ve seen it work on clients who have the discipline to do it completely.  A standard ketogenic diet is composed of 75% fat, 20% protein and 5% carbohydrates.  I know many of you may see 75% fat and think it will cause heart problems.  It won’t, because fat doesn’t cause heart disease.  Instead you’re risk for heart disease is increasing due to that sugary soda you’re drinking or that processed cereal you’re eating for breakfast.  To lose fat and improve your health it’s time to make some changes.

Instead of providing you with a meal plan in this blog post I will encourage you to check out The Ketogenic Diet 101 and learn how to easily implement this diet.  The Ketogenic Diet 101 provides you with the what, why and how.  I would encourage you to speak with your physician before starting this diet and make sure it doesn’t conflict with any meds you may be on.  Make sure you provide him/her with information regarding this diet so they are informed.

Bad Carbs Are The Problem

If you read The Ketogenic Diet 101 and decide it’s too strict.  Then I will suggest a diet that provides a little more flexibility.  The low carb diet is composed of 65% fat, 25% protein and 10% carbohydrates.  It works similarly to the ketogenic diet but is a little less restrictive.  If this diet seems more fitting I encourage you to read The Low Carb Diet and use their meal plan.  Whether you have lots of fat to lose or your trying to lose those last stubborn 10 pounds the key is to push insulin levels low and the way you do that is reduce your carb intake.

One other thing I must tell you is the first two weeks of a low carb or ketogenic diet will suck.  Some people call it the low carb flu.  You may feel weak, lethargic, dizzy, and have stomach discomfort during the first two weeks.  Stay with it and you will feel like a new man or woman with-in 10-14 days.  In addition, you will lose fat like you never thought possible.

Larger Muscles Burn More Fat

I am convinced that reducing processed and simple carbs is essential to losing fat and keeping it off.  If insulin is not lowered in the body it’s impossible for fat cells to release fat.  With that said diet is the most important part of the fat loss equation; however exercise also plays a role.

Building muscle must be the priority for exercise.  Think about it this way, which car burns more fuel a Camaro with a V8 engine (muscle car) or a Cruze with a 4 cylinder engine.  The big V8 is a gas guzzler.  Muscle is the engine of the body and if you have huge engines (muscles) you will burn fuel (fat) like mad.  Every time you hit the weights think heavy weight and as many reps as I can. The key to increasing muscle size is volume of training (Reps + Sets + Weight = Muscle Size).  Work hard every set and never take a rep off, the goal is to build muscle every day.

Breathing Hard Turns YOU Into A Fat Burner

In addition to increasing muscle with strength training you will also want to do some High Intensity Interval Training (HIIT).  We do this with Tabata, Circuit and Kick Boxing Circuit at Boot Camp however you can also do it at home as well.  On days you can’t make Boot Camp make your own circuit (push-ups, crunches, squats, lunges, mountain climbers, jumping jacks, plank, squat punches, front kicks and power knees) and do multiple rounds of 30 seconds work or use tabata.  You can get an app on your smart phone that counts down for both 30 second circuit and tabata.

If you’re more of a runner you can use this type of training with the run as well.  Set your watch or smart phone and run for 20-30 seconds hard and then jog or walk for 30 seconds to 1 minute.  The most important part is to get winded.  This is a great addition to your strength training workouts for those of you trying to bust through weight loss plateaus or wanting to lose those last 5-10 lbs.

Add These Supplements To Your Tool Box

The last thing is doing everything you can to get your gut right and prime your muscles for optimal growth. The optimal way to do this is through supplementation.  No matter how good your diet is, it will always have gaps.  Below are a few extra’s you can do to fill the gaps.

1.  Take a probiotic.  Probiotics improve your gut health by increasing good gut bacteria.  This good bacteria restores or maintains optimal health in the gut.  If your gut is lacking good bacteria it will become ill and cause you to become sick.  Most auto-immune diseases can be directly linked to gut health.  If your gut health is poor your ability to lose fat is compromised.  Get your gut right first.

2.  You need a multi-vitamin. Most of us lack some of the essential vitamins and minerals we need daily.  A multi-vitamin will fill the gaps and prime you for optimal health, the kind of health that promotes fat loss.

3.  Consume fish oil daily. Fish oil studies show it’s an effective anti-inflammatory that protects the body from many chronic diseases and aids in joint health.  However, the latest research has shown it to be an effective weight loss tool as well.  According to the American Journal of Clinical Nutrition, fish oil combined with exercise contributes directly to fat loss, which is just another reason to add this to your fat loss tool box.

4.  If you know me I can’t leave out Turmeric. Besides being the most powerful natural anti-inflammatory available turmeric also shows the potential to lower estrogen levels and improve insulin sensitivity.  Both of these improve your ability to improve your health and lose fat.

5.  Apple Cider Vinegar every night before bed. Taking 2 tsp of apple cider vinegar every night before bed has shown to lower morning blood sugar.  Lower blood sugar means less insulin which promotes fat loss.  In addition, apple cider vinegar helps improve gut health as well.

6.  Use Branched Chain Amino Acids daily. Branched Chain Amino Acids (BCAA) help preserve lean muscle mass and because muscle drives metabolism preserving it is job one.  Using BCAA is an easy way to provide your muscles with what they need quickly pre and post workout.  If long term weight loss is your goal you want to do everything possible to grow and maintain muscle mass.


Fat loss begins and ends with your diet.  The more quickly you get your carbohydrate problem under control the more quickly you will see fat loss results.  Until you understand and take control of those ugly simple and processed carbs you will be frustrated with your progress.  Learn to like the big three:  vegetables, meat and good fat.  Your fitness program must be designed to increase muscle mass and strength, muscle drives metabolism. In addition, you must learn to do short very hard bout of aerobic exercise with small rest periods between.  The harder you go during this training the more results you will reap. Last, add a few supplements to your tool box for fat loss optimization.  The new YOU is ready to be unleashed, put these tools to work and start seeing the results before summer!

Weight Loss Requires Injury Prevention!

Anytime you begin or maintain a fitness regimen, injuries are always a possibility.  Lots of things can increase your risk, being out of shape, being overweight and just plain bad luck can all play a part.  I’ve been very fortunate in my 46 years and have experienced very few injuries.  However, with the injuries I have experienced one common culprit exists.  That culprit is me!

You may say what do you mean “me”?  All the injuries I’ve experienced can be traced back to training errors I made.  Below are 5 training errors you can avoid and decrease your risk for injury.

1.  Take It Slow

Getting fit and staying fit is a slow gradual process that will take the rest of your life.  Start slowly and build slowly.  In 1999 I ran my first marathon.  I signed up for the Memphis marathon in November; the only problem was the marathon was December 10th.  I trained for 3 weeks to run 26.2 miles, not smart and as a result I developed plantar fasciitis and iliotibial band syndrome.  It took almost 6 months to get right.  However, I learned from that experience and slowly trained for my next marathon over a period of 6 months.  I slowly built my base mileage and did everything it takes to prepare my feet, legs, body and mind for 26.2 miles.  I completed my second marathon in 3:32 with zero injuries.  You don’t get in shape fast, you don’t get strong fast, and you don’t lose weight fast.  Whether preparing for a half marathon or improving strength in the weight room training is a slow gradual process.

2.  Improve Your Flexibility

Flexibility is one of your most important friends as you age.  After years of running and working at a desk 6-8 hours per day I lost a lot of flexibility.  From 1999 to 2005 I ran 7 marathons and more half marathons that I can count.  However, I never bothered to stretch.  As a result my low back began to kill me.  I remember going Christmas shopping with my wife and I would have to find a place to sit down because standing caused my back to hurt.  I was 34 years old and I moved and acted like a 90 year old man.  After doing a little research I learned all the running and sitting had caused my hamstrings and hip flexors to shorten causing chronic low back pain.  Eight weeks of consistent stretching eliminated my back pain and I’ve been stretching every day since.

3.  Strong Muscles Protect Joints

In 1994 I enrolled in Athletic Training 101 as a part of my degree program.  I’ll never forget the first day of class our instructor said the most important part of injury prevention is ONE thing.  Strong muscles protect joints not ligaments.  Stronger muscles mean stronger joints and fewer injuries.  Strength training is essential to maintaining a healthy skeletal system.  In addition, as we age strength is our most important ally and ultimately determines our independence.  If you don’t strength train the time to start is now.

4.  It Bears Repeating Start Slow

While we’re talking about the importance of strength training, Boot Camp is 85% strength training which puts considerable stress on the muscles and joints.  While this is good stress and ultimately leads to a strong healthy skeletal system it can increase your risk for injury.  However, the key to preventing injury is starting at a light/moderate weight and keeping the reps low.  Over the course of weeks and months slowly increase the weight and reps as your body adapts and gets stronger.  Increase too fast and injury can occur.

5.  Technique Requires Flexibility & Core Strength

The last thing that increases risk for injury is correct technique which requires flexibility and core strength.  I’ve watched thousands of people run and lift weights and the number one thing I’ve learned is technique can be an imperfect science.  It would be great if everyone had great flexibility and perfect movement patterns but the truth of the matter most people don’t.  Especially the people who need to start an exercise program.  The key to preventing injuries is to move in a range of motion that’s comfortable for you right now.  If that means you’re your squat barely produces a bend at the knee for now so be it.  Work on your flexibility and do lots of chair sits until your flexibility comes around.  Never try to force yourself into a range of motion your body’s not ready to complete.  In the two years Expect Results Fitness has been open I’ve seen 50+ individuals go from being poor movers to good movers in 4-6 months.  The real key is to keep moving.  In addition, it’s important to build a strong core and learn to apply it.  A strong core and learning to engage that core prevents lower back injuries.

Don’t Let Injuries Kill Your Motivation!

I’ve watched many a person crash and burn in their quest for fitness due to experiencing an injury.  Not all injuries can be prevented but most can if you take it slow and think of your fitness journey as a marathon not a sprint.  Like the turtle slow and steady finishes what you start.

Amy: The Weight Room Doesn’t Scare Me Anymore!

Lots of people start exercising for lots of different reasons.  Some do it for their health, some do it to feel better, and some do it so they can spot their husband who’s a power lifter.  I want to introduce you to Amy.  She’s been attending Boot Camp almost since the day I opened.  In the process she has packed on some muscle, improved her health and gotten strong enough to help her husband train.  This is Amy’s story.

How long have you been exercising consistently?
Since you opened boot camp in April 2015.

What influenced your decision to get dedicated and be consistently active?
I wanted a healthier life for myself.

What all do you do to stay active?
Besides boot camp I work in the yard and work in and around the pool.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?
The biggest change is that I can help my husband with his workouts (to a certain weight) and I am not scared to go in to the weight room at a gym.

How would you classify your current eating habits?
It is a healthy mixture of good and bad. I have added more veggies and water to my meals. I have really cut back on my alcohol consumption and can see a difference.

Do you have a specific diet/eating strategy that you follow?
I really don’t have one, just try to eat more veggies and drink more water.

Do you have a favorite go to healthy meal or food?
Sushi is my FAV!!

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?
It just takes one step to start your journey!  Get started!

Inspiring Others To Take the Challenge,

Muscle Drives Fat Loss!

As I stated in my last post we will be changing programming a bit.  If you’re serious about reshaping your body and stripping the fat, Tuesday’s and Thursday’s will become two of the most important days of the week.  Tuesday will primarily be leg, glute and arm day while Thursday will be chest, back and arm day.  Although we will target upper and lower body both days the primary focus will be the fore mentioned parts.  While this type of training may seem somewhat boring at first and doesn’t get your heart beating the way circuit, tabata or kickboxing circuit do.  This type of training is essential to building muscle and stripping fat.

Three Training Option’s

We will provide three different options, beginners, intermediates and advanced.  If you really want fat burning results, strive to get to the advanced stage of training.  If your happy with your current results stick with the intermediate training.  However, with that said it’s very important to slowly build your way to advanced stage to avoid injury.  In addition, you will want to monitor how your joints feel and reduce reps and weight if you’re not recovering properly.

If your joining for the first time or maybe have been out of the gym for a month or two you will probably want to use the beginner programming.  If you’ve been training for a while and are happy with your results and want to maintain use the intermediate plan.  If you’re striving to cut more fat and get in the best shape of your life do the advanced plan.

You’re probably asking how do the plans differ.  Well it’s all in how much weight you use and most importantly how many total reps you’re doing.  The key to increasing muscle definition is what figure and physique competitors call time under tension or total reps under a load completed during one set.  The more time under tension the more your muscles will breakdown and as a result will repair and grow.

The Program

The upper body and lower body are very different and require different training techniques to accomplish the same goal.  For the upper body we will use sets of 10-15 reps but for the lower body we will be using 12-20 reps.  As a beginner you will build a base for your muscles and joints accomplishing between 30-40 total reps per exercise (total reps are accomplished over 2-4 sets).  Intermediate training can be used as a stepping stone to the next level for some or maintaining for others.  For these folks they will accomplish 50-80 reps per exercise.  For those really wanting to change their body, they will accomplish 80-120 reps.  The advanced programming may take a little longer than 30 minutes on Tuesday and Thursday.

Sample Beginners Programming Legs and Arms:  (Exercises will vary from week to week)

Exercise                                               Reps                      Sets

Chest Press with Bands                 10                           3-4

Biceps Curls                                        10                           3-4

Triceps Ext                                          10                           3-4

Squats                                                  10                           3-4

Lunges                                                  10                           3-4

Crunches                                             10                           3-4

Flutter Kick                                         10                           3-4


Sample Intermediate Programming:  (Exercises will vary from week to week)

Exercise                                               Reps                      Sets

Chest Press with Bands                 15                           3-4

Biceps Curls                                        15                           3-4

Triceps Ext                                          15                           3-4

Squats                                                  20                           3-4

Lunges                                                  20                           3-4

Crunches                                             20                           3-4

Flutter Kick                                         20                           3-4


Sample Advanced Programming:  (Exercises will vary from week to week)

Exercise                                               Reps                      Sets

Chest Press with Bands                 15                           4-6

Biceps Curls                                        15                           4-6

Triceps Ext                                          15                           4-6

Squats                                                  20                           4-6

Lunges                                                  20                           4-6

Crunches                                             30                           4-6

Flutter Kick                                         30                           4-6

More Flexibility to Honor Your Time

In addition, on Tuesday and Thursdays you can show up anytime and start the workout.  For mornings and evenings you may start anytime between 5:30 and 7:20AM or 4:30 and 6:30PM.  I will strive to open earlier for lunch class on Tuesday and Thursdays and you can begin as soon as we open.  This will provide more flexibility for your schedule on Tuesday and Thursdays.

Beach Bodies are Built January thru May!

I look forward to seeing what YOUR commitment will accomplish this winter and can’t wait to see how happy you’ll look when Spring and Summer rolls around.  Remember, January thru May is when you get ready for the beach.

Inspiring Others To Accept the Challenge,


Missy: When Life Gives Her Lemons She Makes Lemonade!

Sometimes life gives you lemons.  What do you do?  Make that awful face and throw them away or add a little water and sugar and have lemonade.  Missy is a prime example of a lemonade maker.  Through injuries, surgeries and a heat stroke she has persevered to get stronger and more fit, using boot camp to improve her running performance.  This is Missy’s fitness story!

So Missy how long have you been exercising consistently?

I’ve been consistent since June.  I’ve been exercising off and on for the past few years but injuries and health issues made it very hard to be consistent.

What influenced your decision to get dedicated and be consistently active?

In the beginning it was weight loss now it’s more about being healthy and staying that way.  I also wanted to be able to keep up with my granddaughters and not be out of breath and tired.

What all do you do to stay active?

I run several days a week, boot camp class, walk my dogs, cycling, hiking and I also spend a lot of time out with the horses.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

The biggest barrier that I have is the effects from having a heat stroke.  During summer months I have to run really early before the sun comes up or run late in evening.  I have to be mindful of what I do and listen to my body and adjust workouts/running as needed.  Another is that my day starts at 4 am 7 days a week and there are days that I’m tired and I just don’t feel like working out but I make myself get out the door and I never regret it!  I do take one day as rest day to give my body a chance to recover.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

That I’m stronger both physically and mentally.  Working out and running helps me burn off the stress which makes me a happier person.  I feel that I can focus better throughout the day.

How would you classify your current eating habits?

They’re good.

Do you have a specific diet/eating strategy that you follow?

No not really.  I do try and eat healthier and make food substitutions when I can.  For me it’s mainly proportion size and moderation.  I never say “I can’t eat that”.  If I want that chocolate chip cookie I’m going to eat it.   It’s all about moderation.

Do you have a favorite go to healthy meal or food?

Well not really.  I usually have either turkey or chicken and veggies.  I like hummus so I usually have it and veggies for a snack.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

The hardest part is getting started.  Find an accountability partner to workout with.  You’re more likely to start and stay with a fitness program if you have someone counting on you to be there.  It also makes the workouts a lot more enjoyable! Also, the biggest thing for me is that even though I’ve had injuries, surgery and a heat stroke I didn’t give up.  You must persevere. You can’t let yourself get defeated!!

I want to personally thank Missy for sharing her story with us today.  I love watching people overcome personal adversity and getting more out of life and their health.  Missy’s story teaches something very important.  Learn to listen to your body. I watch many of you who are type A personalities like myself.  You push yourself too hard too fast at times and wind up injured or burned out as a result.  One of the most important things we can learn is when to push, but more important when to back off.  Building health is a long term objective that requires slow consistent progression.  Like Missy I want all of you to stay healthy and build a body for the long haul.

Inspiring Others To Take the Challenge,

4 Steps to a Leaner You in 2017

Are you ready to make some fat disappear?  I mean really obliterate some fat!  If this is you and you’re serious, then you need to work on these four things ASAP!

Throw Your Scale Away

Number one; the scale just became the enemy unless you’re into watching your scale numbers increase.  We will be measuring progress in inches and millimeters.  Scale weight doesn’t differentiate between muscle and fat and there’s a huge difference between the two.  I could weigh 200 pounds and be a chiseled running back for the Dallas Cowboys or I could weigh 200 pounds and not be able to see my feet.  The scale weight is the same but the type of weight is totally different.  If you are a scale person you must change the way you think.  It’s not about weight, it’s about inches.

Build Muscle

Number two; it’s time to begin training like a body builder.  Muscle drives metabolism and if you want your metabolism to hum then building muscle is job one.  I’ve spent the past several months reading everything I can about body builders and figure/physique competitors.  Why?  Because these people have the lowest body fat on earth and if you follow their template you too can lose body fat and improve your health along the way.

The key to turning your body into a fat burning machine is building muscle.  No matter your age, gender, or current body status you are capable of building muscle.  I thought I knew a lot until I learned I didn’t know diddly about body building and truly growing muscle.  We will be redesigning our boot camp programming to provide you with the best training techniques that will help you improve muscle mass while also attempting to make it fun.  I think we can do both.

Every day of training will be designed to improve your muscle mass.  I will be flipping on some of my past training techniques.  You will be seeing higher rep counts when it comes to legs and upper body but this does not mean to lower your weight but rather attempt to do the higher reps with the same or a slightly lighter weight.  The longer we can maintain tension on your muscles the more muscle we build and the more fat you burn.  I’m looking forward to the results you’re going to see in the next 30, 60 and 90 days.  I’ve already started training this way and can already see positive things happening to my body.

Improve Insulin Sensitivity With Diet

Number three; focus on your diet.  I’ve reviewed and contemplated every kind of diet possible, however the most important thing as it applies to long term fat loss is doing things you can stick with over the long haul.  Sure I could have advocated a ketogenic diet and those who have the will power to stick with it would have seen great results in the short term but can you stick with it long term.  Most can’t.

So let’s attack things we can do long term.  The key to losing fat hasn’t changed and hinges on reducing insulin resistance.  Lowering insulin levels is the key to eliminating fat especially for those of us struggling to lose fat in those trouble area’s (men in their stomach and women in their muffin tops and hips).  Insulin blocks fat cells from releasing fat, reduce insulin and fat loss becomes easy.

With that said, what are some things you can do to your diet to get insulin moving in the right direction.

  1. Of course the first thing you can do is load up on lots of vegetables and protein. A diet that is primarily made up of vegetables and protein maintains low blood sugar resulting in lower insulin levels and better insulin sensitivity.
  2. Always begin simple/starchy carb meals (bread, pasta, rice, etc.) with protein (eggs, beef, chicken, fish, etc.). Eating protein on the front end of simple/starchy carb meal has been shown to decrease blood sugar thus decreasing insulin levels.  The only exception to this rule is post workout.  Post workout is the only time insulin becomes your friend and eating carbs (fruit, yogurt, cheese and milk are a few great post workout foods) first is acceptable.
  3. Add apple cider vinegar to your night time routine. One study indicates taking two tea spoons of apple cider vinegar before bed to decrease blood sugar levels thus reducing insulin levels.

Improve Efficiency With Supplements

Number four; add a few supplements to your fat busting arsenal.  While supplements can be controversial I’m learning some can be very beneficial as well.  Add these five supplements to your tool box and they can assist you in accomplishing your goals more efficiently.

  1. Take fish oil several times during the day. Fish oil has the same effect on blood sugar that exercise does. In addition, when used in conjunction with exercise it compounds the effect.  If dropping body fat is your goal, then fish oil must be a part of your plan.  (High quality fish oil is important to insure the elimination of heavy metals)
  2. Add a protein supplement or protein meal replacement shake to your diet. This is no replacement for real food but rather a healthy snack when you need that chocolate fix or a quick breakfast when you’re on the run.  You must feed your body for muscular growth and fat loss.  Protein supplements are a great way to fill nutrition gaps.
  3. Take a multi-vitamin daily. No matter how good your diet is you will always have nutritional gaps.  A great multi-vitamin fills the gaps and provides you with all the vitamins, minerals and antioxidants you need.  One of the main things that drive hunger is a lack of vitamins and minerals in your diet.  Fill these gaps and kill your hunger pains.
  4. Branch chain amino acids (BCAA) help maintain and build muscle and are especially important for people losing fat with exercise and diet. The last thing you want to do is lose metabolism driving muscle while burning fat.  BCAA help make sure your body has what it needs to build muscle and burn fat.
  5. Make sure you add some fiber and probiotics to your diet. Fiber helps lower blood sugar and lowers insulin resistance resulting in stubborn fat loss.  Probiotics improve good gut bacteria which improve insulin sensitivity, lower inflammation, and improve health in general.  Advogreens Greens Powder is a great way to get both.  You can drink this by itself or add it to a smoothie.

I will be doing more articles over how and what supplements to use and to improve muscle growth over the next month or two as I study more and use myself as a lab rat.

I look forward to 2017.  Many of you are going to unlock potential that you never knew existed.  I can’t wait to see what you accomplish this year.  My commitment to all of you is to provide you with best possible workouts, incredible nutrition advice and a support system/fitness family second to none.  Here’s to a great 2017.