After our members completed a 12 week strength program, we went after new 1RM PR’s (1 Rep Max Personal Records) for the following 6 lifts: Back Squat, Front Squat, Dead-Lift, Bench Press, Power Clean and Push Press. As the testing wound down, I uploaded a number of videos to our FaceBook page showing our members hitting a new max.
What we can do is help you get stronger, leaner and better at whatever sport you enjoy, be it golf, tennis, running, swimming, hiking, biking, carrying all the grocery bags from the car to the house in one trip, or picking up and playing with your kids or grandkids!
One of the toughest jobs we have as coaches and trainers is to get our members (particularly women) to understand that the number on the scale isn’t a true indicator of overall health and fitness. Also, the more muscle you have in relation to your overall weight will allow you to burn more calories. The point of this is: If you’re a woman, lifting heavy as we do at CrossFit Lanier is going to make you stronger, fitter and help you look good naked, it’s not going to make you bulky! There’s never been a day I spent in the gym without hearing someone comment (brag, exclaim or shout) about accomplishing something they never believed they could do.
Many times, it’s seemingly small things like finishing one more round of a WOD before times runs out, swinging a heavier kettlebell than the last time or jumping a higher box than they ever thought they would, but I know better. Other times, it’s a really big thing, like getting a new PR (Personal Record) on a lift, linking together Kipping Pull-Ups or Double Unders for the first time or finally getting up that damned rope! However, nothing demonstrates the power of CrossFit like putting your butt on the line and agreeing to join two, three or four of your fellow athletes to represent yourself and CFL at a CrossFit team competition.
When you agree to compete, you’re putting your training, skills and mental toughness out there for everyone to see. As an owner and trainer, seeing our CFL athletes take that next step, from athlete to competitor, is a real pleasure.
Last weekend I had the honor of serving on the Athlete Services Team for the SouthEast Division of the CrossFit Regionals Competition, "Team Dirty South". These competitors had certainly come too far in training and travels to let pain stop them or slow them down. I'd learned through this experience, that even though this event was "Regionals", that these elite athletes deal with many of the same challenges we do in our own home boxes. Functional fitness movements are movements that help your body function like it should, giving one the ability to get normal things done in your daily life.  CrossFit Kids workouts consist of constantly varied, functional movements that deliver a level of conditioning that is broad, inclusive and general, as well as scaleable for any participant, at any level. For the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating. The brain, which controls every action and every metabolic reaction in the body, is comprised of billions of neurons which ultimately serve as the fabric of communication for messages it sends to all systems of the body. After exercise, glycogen repletion requires specific timing and nutrients to ensure maximum recovery. If you are interested in a great Recovery Based Protein Powder which is fantastic for replacing lost nutrients, a line I recommend the Stronger Faster Healthier Line of protein powders and supplements.
CFL sells these products right here, discounted, and there’s no shipping costs which is great!
As a CrossFitter, do you ever wonder what is actually going on with your body while you are going through your workout; or have you wondered what is different about CrossFit workouts on the body as opposed to other sports or workout routines? So, step 1 get your FMS done!!  Step 2 Attend Mobility Wad and learn how to address any of those “problem areas” You and I have already discussed from your FMS. For those of you who were able to perform the Deep Seated Squat better when we added a board under your heels as a lift, this video is for you!  This is Starrett, using a yoga ball to increase ankle joint mobility.  This is easy for anyone to do; I highly suggest that you watch this one – very useful!
Just a couple of quick things, If you haven’t scheduled your FMS yet please do so, my schedule is up next to the white board and its Free! I am a Doctor of Chiropractic and also the daughter of one of your current CrossFit members, The Always Cheerful Gerry Grande!  In practice as a chiropractor, I have worked with many athletes of all ages – including professional athletes like the Atlanta Falcons. So, in closing – Thank you Jesse, Lauren, Bruce and Louanne for this awesome opportunity to serve your CrossFit members.  I’m deeply honored and looking forward to contributing towards a richer, healthier, safer, CrossFit Lanier Community.  Thanks!!
Sign up for your free introductory class to see our facilities, meet the trainers and try CrossFit! To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism.
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. The only way for how to burn fat vs burn calories hours after you have finished working out is through the anaerobic exercise of weight training.
In addition to my exercise routines I have found a couple of all natural supplements that help me increase my metabolism and boost my energy levels so that I burn fat vs burn calories. My short book with 11 lessons I learned from baseball – applied to business & life! Click on the image above to watch a brief overview about partnering with SafeID to raise funds for your favorite non-profit. And for the first time ever, I'll unveil the new 7-Day "quick start" that gets you going faster than ever before.
And no matter how long they had struggled, Audrey, Tim, Brian and thousands of others achieved these startling transformations with these same "bodybuilder and fitness model" secrets. Now, there's one key factor that everyone who follows this system has in common with the most successful, photoshoot-ready bodybuilders and fitness models alive. Worse still, I was embarrassed to take my shirt off in public because I had what I thought was the worst affliction a warm-blooded male teenager could have: "Man boobs" - a fat saggy chest.
I just laughed at myself right along with the guys who were making fun of me, even though the truth is, I was silently humiliated.
Maybe you've seen that old ad where the skinny kid gets sand kicked in his face by a muscle-bound bully, then gets in shape and beats the bully up? My Abs Were On The Front Page Of The Sports Section In Our Small-Town Pennsylvania Newspaper! It was like getting to tell the whole world, "Remember that kid from gym class with the manboobs?
Ita€™s the difference between struggling to a€?diet awaya€? unwanted fata€¦ and quickly, efficiently burning it. So why do you see so many more a€?skinnya€? people who look like the guy on the left, rather than the lean and toned guy on the right? Yes, that means that if you burn fat the right way, you can a€?exposea€? the firm, toned-looking physique you already have, hidden beneath a layer of unwanted fata€¦ if a€?dietinga€? doesna€™t get to it first. BUT their body fat percentage turned out to be what youa€™d expect to see in somebody whoa€™s visibly overweight, even obese. One woman I tested was about 5-foot-7 and weighed 121 pounds on the scalea€¦ sounds good so far, right?
Then we got to her body fat: It measured an astonishingly high 28% a€“ thata€™s 34 pounds of pure fat!
Now, I want you to imagine for a second, an arm bone with a one-inch pad of fat surrounding it, kind of like foam insulation around a pipe.
And the older you are, the worse the effects, because the older you are, the easier it is to lose muscle.
With each new fad a€?dieta€?a€¦ you a€?diet awaya€? lots of lean muscle, and just a little bit of fat.
And dieting danger goes beyond just looking a€?skinny fata€?a€¦ because as bad as that sounds, ending up with the skinny-fat metabolism that goes with it is even worse.
As hyper-committed as bodybuilders are to burning fata€¦ they avoid a€?dietsa€? like the plague, and ita€™s not just that diets cannibalize musclea€¦ they also damage your metabolism, making it harder and harder to burn more fat off, and keep the fat youa€™ve already burned from creeping back on. Decreased metabolism, hormone imbalance, sluggish thyroid, gnawing hunger pangs, low energy and a€?brain foga€?a€¦ sound familiar?
Then, after a few encouraging pounds come offa€¦ just when you think all the suffering might have been worth ita€¦ you hit the dreaded, inevitable a€?plateaua€? where it just a€?stops workinga€? and you end up gaining it all back just like the rest of the 95% of dieters who fail.
These claims get people so focused on a€?moving the needlea€? on their scalea€¦ that if they dona€™t measure up on their daily a€?weigh-ina€?, their whole day is ruined! So rather than putting your body through dangerous fads, body-wasting starvation diets, and frustrating a€?plateaus," you get to look forward to a lean, firm, fit-looking body thata€™s strong in every way, and looks it too. For the past 25 years, Ia€™ve been involved in almost every aspect of fitness a€“ personal trainer, nutrition consultant, fitness model, gym manager and best-selling author. I've had the privilege of helping hundreds of clients in person, plus tens of thousands more online in the last 10 years alone.
In that time, my email inbox has never stopped flooding with incredibly inspiring stories from regular folks from every background, age and fitness level who have discovered the life-changing difference between a€?dietsa€? that promise youa€™ll a€?lose weighta€?a€¦ and the way bodybuilders and fitness models burn fat. And these same a€?ex-dietersa€? have continued to make all the Burn the Fat programs bestsellers every year, while countless "dietsa€? and weight loss fads come and go, for no other reason thana€¦ The Burn The Fat System just plain works. All of them are regular people with a€?averagea€? or even a€?worse than averagea€? genetics, not a€?genetic freaka€? bodybuilding fanatics, or celebrities with chefs and personal trainers. Because the most successful bodybuilders, fitness models and athletes will tell you that the foundation of all your results comes from training your mind first. Ia€™m not talking about any kind of woo-woo a€?think-yourself-thina€? mumbo-jumbo herea€¦ far from it.


I'm talking about reprogramming your mind for success, so that instead of fighting against cravings or forcing your self to the gym, your new healthy behaviors turn over to "auto-pilot" mode and all the healthy eating and consistent training that once seemed so hard is as effortless as tying your shoes or brushing your teeth. Olympians, weightlifters, golfers, and other elite athletes have been hip to "mind training" since the 70's, when the Soviets first revealed how they used these techniques to dominate in so many sports. Bodybuilders are masters at this, and if you could get inside their thought process, you'd learn more about body transformation than you ever would by looking at their nutrition journal or training plan. Countless clients and readers have told me that until they mastered their minds, they could never stay focused, stay motivated or stick with their program.
Without fail, those who gloss over this at first and fail to get results, eventually realize the paradox that the biggest secret to physical change is mental change.
You might have heard the expression, a€?You cana€™t out-train a lousy dieta€?a€¦ and thata€™s 100% true. Without the right eating plan that accounts for your individual needs and goals, everything else falls apart. Thata€™s why, if you watch bodybuilders, one thing youa€™ll notice about them is that they always seem to be eating. They simply follow the simple formula to determine how many calories their bodies need daily to maintain their current weight (the amount theya€™d eat if they didna€™t want to drop or gain a pound)a€¦ and then cut that number by a modest 20%. That way, you never unintentionally over-eat and store food away as unwanted fata€¦ and you also never trigger your bodya€™s a€?starvation responsea€? by eating too little, so you never feel hungry.
After depriving themselves on diet after diet, theya€™re eating without guilt and feeling full, without the hunger pangs, cravings and a€?brain foga€? theya€™re used to. Now, you might be wonderinga€¦ if bodybuilders use food to fuel their metabolic fire, where does the final FAT BURN come from? You see, a€?dietsa€? do get one thing right: You DO need a a€?calorie deficita€? in order to burn fata€¦ in other words, you still need to use up more calories than you eat. The difference is, with Burn The Fat, the a€?deficita€? comes from exercise rather than food alone.
Unlike the a€?dieta€? strategy that tries to starve the fat, the bodybuilder strategy is to BURN the fat with increased activity. You see, the Burn The Fat way is not about what type of cardio you choose, it's about how you do the cardio of your choice. It's a simple formula of duration X frequency X intensity combined with weekly micro-adjustments, that lets you dial your fat-burning UP or dial it DOWN (if you want to stop losing weight), with whatever type of cardio that makes you happy. And remember - it's lean muscle that gives a great body its shape a€“ with all the right curves, and the strength to do everything you want your body to do. Don't worry - Ia€™m not going to make you a€?pump irona€? like Arnold Schwarzenegger or spend half your life at the gym a€“ remember, this is designed for ordinary people with lots of other demands on their energy and time.
Thata€™s why Ia€™ve built perfectly balanced routines for every goal and level of fitness into the Burn The Fat Program, based on 25 years of experience training hundreds of clients in person and thousands more online. Dona€™t worry about getting a€?bulkya€? or a€?too biga€?, either a€“ believe me, there is no way you will ever wind up looking like a competitive bodybuilder by accident.
Alright, that was a lot to covera€¦ You may be feeling a bit overwhelmed, and thata€™s okay. Staying in frequent contact with people in the Burn the Fat community, who were all heading in the same positive direction, made staying the course absolute.
The Newest Burn the Fat program that you can get today is still based on the same bodybuilder-inspired nutrition and training strategies that I developed for personal clients, who expected, no - demanded - success, and those clients have been achieving success with these principles since 1989. In the early days, the only way to learn my system was to hire me in person, to train you one-on-one, in the gym. Next came Burn the Fat private coaching, where hundreds of people did the program with me in person or long distance by phone or email. A New, increasingly authoritative Burn the Fat Program has been fully updated and released in a never-seen-before online program. This includes the new Burn the Fat Program together with the Burn the Fat Inner Circle, for total immersion in the community, and for online coaching from me. The NEW Burn the Fat program delivers you the same fat-burning techniques my clients have used for years, and delivers it in 7 short and simple lessons. On Day 1 you'll learn the mindset secrets of permanent fat loss including goal setting and motivation tactics that program your brain for success. On Day 2 you'll learn the truth about calories that the diet industry doesn't want you to know - and how many calories you should really eat. On Day 4 you'll learn the "almost magical" combination of three food types that will boost your metabolism for maximum fat loss, increase lean body mass and send your energy levels skyrocketing!
On Day 7 you'll discover the "feedback loop" system - the perpetual progress tracking "technology" that guarantees progress and breaks any plateau. And thata€™s just a fraction of the step-by-step, actionable strategies included in the all-new online edition of the Burn the Fat Body Transformation Program.
When you order, you get instant access to ALL the Burn the Fat materials the moment you join, and I've broken the course into 7 steps in 7 days, so you're not overwhelmed and I can walk you through each lesson, one day at a time. Ia€™d Also Like To Give You - Free Of Charge - $247 In Bonuses, To Make Your Burn The Fat Journey Even Better! All the tools you need to make the program easy to follow are available at the click of a mouse: workout trackers, meal planner sheets, calorie calculators, protein, carb and fat calculators, Burn the Fat food data base, Burn the fat shopping list, Burn the Fat Progress chart Burn the Fat Goal Planners and more. To be absolutely certain that you will lose pure fat and not lean muscle, you're also getting the e-book (New 2nd edition), "How To Measure Your Body Fat in The Privacy of Your Own Home." Discover the simple 2-minute test to measure your own body fat at home and see why your body FAT is so much more important than your body WEIGHT. But my goal from the very first day I made this New Burn The Fat system available to the public online was to make it available to as many people as possiblea€¦ people I knew could benefit from the rare information it contains, yet couldna€™t get it from me in person. Thata€™s why even though the bonuses alone are valued at $247, you get the New Burn the Fat 7 Day program, PLUS all the bonuses, for just one easy payment of $57! To get started now, just click that yellow button below that says a€?Add To Carta€? for instant access to the program (And of course, 100% of your investment is risk-free starting today a€“ Ia€™ll explain in just a second).
Get started now and as an extra bonus gift, Ia€™ll include access to the entire Burn The Fat Transformation Success Secrets library. In these audios you'll hear me as well as dozens of the Burn the Fat Transformation Champions - some of the men and women you saw right here on this web page - reveal their secrets to their remarkable before and after photos.
All together these audios contain more than 40 hours of motivation, education and inspiration that you can listen to any time, anywhere. Your total investment today, which includes The New Burn the Fat 7 Day Quick Start Program, 6 Months of Burn the Fat Inner Circle Support and all the bonuses listed above, is now only one payment of $57!
If you dont see your first results in your first week, and then keep burning off fat each week after that, week after week, Ia€™ll gladly refund every penny you paid.
Look below and click on the yellow button that says a€?Add To Carta€? to start the 7 day program and claim all your bonuses now!
Theya€™re waiting until New Yeara€™s when the holidays are over, or after the kids start school, or the first day of the month, or after final exams are over, or whatever a€“ therea€™s always some excuse to procrastinate. A: Yes, I really answer your questions on the Burn the Fat private forums and I spend many hours doing it. A: You DO need some kind of resistance training because thata€™s the key to revving up your metabolism, sculpting lean muscle and keeping the muscle you already have. A: Yes, in fact our membership is now more female than male (53% women and 47% men in our last survey). A: The program is very easy to adapt for semi-vegetarians who eat dairy, eggs and or fish (no meat). A: Our checkout page is on a secure server, we are a Verisign-trusted site (confirming our identity, location and virus-free status), wea€™re A+ rated by the NJ Better Business Bureau and our Burn the Fat company has been trusted online since 2003 with a reputation for integrity.
Q: Tom, just one last question before I order, can you confirm that there are no other charges or a€?hiddena€? costs beyond the $57?
Q: How do I log in to the member's area and how soon will I be able to start after I order? Since we have a large number of female members, many of these videos are of them lifting heavy. Every time it happens, I see them stand a little taller, and smile a little bigger through the sweat and chalk. You’re telling your teammates, “I’m willing to suffer with you and will do my best not to let the team down”. It’s a great way to show yourself, the other members and the wider CrossFit community, that you are willing to risk it all to demonstrate the results of all that sweat, pain and most of all, commitment to your training, your team and your Box. By screening these patterns, the FMS readily identifies functional limitations and asymmetries.
I hope that you all had a wonderful start to our rainy summer here in lovely Cumming, GA For my last blog entry, we focused on two videos from the Exercise Science Dept.
By learning what your body needs, and feeding it properly, can make a huge difference in your results while also protecting your body against injury. Human cells use nutrients from food and oxygen to create adenosine triphosphate (ATP), the energy source that fuels cell function. Consuming adequate carbohydrate post-exercise is the most important factor for glycogen repletion.
CrossFit is also the community that spontaneously arises when people do these workouts together.


The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. Therefore I typically do not have to increase my calorie intake and still can have sustained energy without any hyper feelings from many over-the-counter products.  I am able to stimulate thermogenic fat burning that helps in the weight loss process, suppress my appetite, promote energy and stamina that allows me to ride 80 miles a day on a heavily loaded bicycle, and increase the number of calories I burn while doing it. That was the clearest explanation of why we must keep within our target heart range that I have heard. Please share it with all your friends – the object is to make a difference in lives by showing that it is never too late to start living with better health, fitness, and wellness choices. The goal-setting and mindset part of the program also helped me achieve emotional, physical and financial goals I never thought possible.
Most people don't know this, but losing muscle is one of the fastest ways to accelerate the effects of aging. Thata€™s the basic problem with a€?dietsa€?: Every one you try is like taking one step forward and two steps backa€¦ so even if you a€?wina€? and a€?drop some weighta€?, you still lose! And in the last 10 years, the Burn the Fat Program exploded, with over 300,000 people reading my Burn the Fat books. Follow this "mental training" formula and you'll be practically "hypnotized" into eating right and training strong. Youa€™ll learn how to quickly begin your own custom workout plan, perfectly tailored for your unique body and goals. This is the "success system that can't fail." By learning how to measure your results, chart your progress and make micro-adjustments each week, you'll avoid time-wasting detours and achieve your goals faster and easier than ever before . Now you can enjoy our delicious, original recipes, all created and taste-tested by me first, before they were shared with our whole community of burners.
Most supplements are scams, some can be dangerous and the few that have scientific support have such a small effect, you would get more results just by doing a better job with your eating and training.
But you don't need expensive machines and you dona€™t have to join a gym - you can work out at home if you prefer.
Women have different needs and the program gives you the exact calculations for the female metabolism (there are separate calculations for men). The science shows that college-age kids dona€™t have to worry about hormone levels and muscle loss a€“ getting in shape is easy for them.
We have thousands of members in over 150 countries and you can adapt the food choices to work wherever you live.
Burn The Fat Inner Circle is a private membership website that you access online with a user name and password that you'll choose on a registration page after you sign up. If I told you I could help you lose 2 or 3 dress sizes without reducing your overall weight would you believe me? These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.  Yikes!  That was kinda wordy!
Fuel comes in the form of glucose and oxygen, activation comes from motivation and movement.
2012 I’ve used two of these products myself, the Fortified Protein Powder and the Recovery Powder. I found these two videos put together by Pepperdine University Exercise Science Graduate Students who looked precisely at these questions and tested elite CrossFit Athletes in the field – which is huge. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.” This is why I love what Pepperdine University has done here, they are respecting what CrossFit is completely and then testing what is happening physiologically to the athlete.
According to Cook, The primary cause of athletic injuries is neither weakness nor tightness, but rather muscle imbalance. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. I also eat a very lean source of protein with high grade amino acid complex and no carbs immediately after a major workout.
As a bonus, you'll get the top 10 most popular (and delicious) Burn the Fat recipes of all time. Start with any one of the four workout programs designed for every level from beginner to advanced, then easily a€?mix and matcha€? exercises, sets, and tempos so you never hit a a€?plateaua€? or get bored.
Fast to make for busy time-strapped lifestyles, and no previous cooking experience is required.
And you dona€™t need to spend hundreds on a private trainer because Ia€™ll be watching you every step of the way through my Burn The Fat Inner Circle Personal Support and Motivation Community.
You dona€™t need any supplements to burn fat or build muscle and you'll never see ads or promotions for supplements in our members area (I don't endorse or sell supplements and never will). The beginner workouts can be done with nothing but free weights (like dumbbells) and your own body weight as resistance.
The workout programs work equally well for men and women (women need muscle too, most women simply want muscle tone, not muscle bulk). After you submit your payment details, youa€™ll be forwarded to the new member registration page on the member's-only (Inner Circle) site, where you'll be asked to choose your private user name and password. You get the glucose from the food you eat BUT as you age, your ability to utilize oxygen decreases. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. Therefore sometimes you must increase your calorie intake when you are on an exercise program to replace your burned energy calories. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning.
The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. You get 6 months unlimited membership along with your Burn the Fat Body Transformation System.
This program is new and once word spreads, and it gets super busy, Ia€™ll either have to cap membership, raise the price, or have Burn The Fat certified coaches take over for me. Often times, scientists will ask a question like this and try to reproduce the conditioning elements in a lab. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source.
The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.?? To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises. This includes access to the discussion forums where you can ask me anything and I will be your personal coach. Glucose and Oxygen are the a primary substrates for energy production in the body to fuel metabolic reactions such as breathing, muscle contractions for movement, and daily activities or structured exercise. That will give a good idea of what is going on in a subject but it doesn’t demonstrate the true reality of any sporting situation. This is why your body will change so much more quickly with a CF workout than with Jazzersize, (not to be knocking Jazzersize at all, I totally dig the headbands and legwarmers btw:)). There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Also remember that just because you reached the fat burning stage does not mean you will stay there. Taking into consideration the environment – which for a CrossFitter, being “in the box”, with your competing comrades makes a huge difference; rather than performing a prescribed WOD in a sterile room like a lab rat. If the weaknesses exposed by the FMS can be identified and addressed, decreased injury risk and improved athletic performance should follow naturally.
Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. If you have ever done a hotel WOD, you would know they are difficult, and that it is a good workout, but CrossFitters know that it is not the same as working out in your home “Box”.
It is the body’s major source of carbohydrate as its purpose is to provide energy when no food is being ingested. Glycogen is utilized during exercise and during long periods without food, such as overnight or during a fast. Once glycogen stores are depleted, it is necessary to replace them to enable muscle recovery and build up energy stores.



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