As you go about your fat loss journey, if you often find yourself wondering just where the fat goes, you aren’t alone.  Many people often pose the question of what happens as you burn off body fat.  Do fat cells release their stored fat as you burn them off and remain empty or do the cells themselves actually disappear?

Let’s take a closer look at what happens as you burn fat so that you can gain a full understanding of the fat loss process.

Q: When we lose weight, do fat cells shrink?

MB: When fat loss begins to take place, which is due to fewer calories being consumed than being burned off throughout the course of the day, the body is going to be releasing stored triglycerides from the fat cells for use as energy, causing the fat cells to shrink down, as mentioned in the Human Fat Cell Lipolysis journal article.  As this fat loss takes place, you may notice your fat cells becoming squishier to the touch as they are emptied of their contents.  These cells will never disappear so the chance of them expanding again if you consume too much food will always still be there.

Q: Do we have the capacity for more fat cells?

MB: Yes, fat cell hyperplasia is a very real thing, as noted in the Journal of Applied Physiology.  The body can start to produce new fat cells as excess food is consumed and periods of inactivity are undertaken, which then means staying lean in the future may become much more difficult.

This is a big reason why maintaining a regular exercise program and watching what you eat is critical to long-term weight control. While you can diet down and lose the contents of your fat cells, once those fat cells are created, they can never be destroyed without resorting to surgical measures.

My last article can be view here: Burning Belly Fat: Best way to quicken fat loss!

Martin Bolduc, CPT, ACE, BCRPA
Lean Body Challenge Champion

** Martin Bolduc is the author of The Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Martin is a Certified Personal Trainer ACE and BCRPA, Fitness Nutritionist Specialist and a natural bodybuilder. Martin helps hundreds of clients to reach their goals. Get your Complimentary Report on Express Fat Loss

Reference:

Arner, P. (2005). Human fat cell lipolysis: Biochemistry, regulation, and clinical role. Best Practice & Research Clinical Endocrinology & Metabolism. Vol. 19, Issue 4.

Roberts, C. (2006). Inactivity and fat cell hyperplasia: fat chance? Journal of Applied Physiology. Vol 102. No. 4.

by Lauren Christine Frahn

No more shiverin’ timbers with these cold winter temperatures ~ Time to get a fire lit in those legs! Ohhhh yess..It’s LEG DAY! LET’S GET TO TRAINING!

DAY 2 – TOTAL LEGS (Focus: QUADS/CALVES) *Make Every Rep Count*

DAY 2 – TOTAL LEGS (Focus: QUADS/CALVES)                  *Make Every Rep Count*
EXERCISE	SETS	REP RANGE	REST
Stair Climber - Medium Pace Warm Up those LEGS	1	20 Min	CARDIO
Free Barbell Squat Feet: Wide, Normal, Together Slow on the Descent; Explode Up	3	20/15/12	1 Min
D.B. Front Squat	3	15/12/10	1 Min
Seated Leg Extension (Toes IN)                              *SQUEEZE QUADS HARD at TOP* *Do Not Lock Out*	3	20/15/12	1 Min
Dual-to-Single Seated  Leg Curl                                            *Dual Down, Single Up *Alternate from Leg to Leg	3	20/15/12	1 Min
Incline Leg PressFeet LOW/NARROW	1	50!	BURN OUT
Single-Leg Seated Leg Extension (Toes OUT)                       *SQUEEZE QUADS* *Do Not Lock Out*	3	10/10/10	1 Min
Seated Calf Raise Machine (Plate-Loaded)	3	15/12/10	1 Min

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

Get to training! Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated!
LCF

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This post will feature how to get the most nutrition for your dollar by teaching how to cook dried beans. These foods are easy to make and easy on your wallet — a great combination!

Prepare dry beans in 4 easy steps:

1. Measure the amount needed. Beans grow to double the size when cooked.
- 1 cup dry = 2 cups cooked
2. Wash and drain the dried beans. This step eliminates dust and other particles present in the bags before cooking.
3. Soak the beans. Soak the beans for at least 8 hours, overnight preferably, in a large stockpot. This step eliminates the “musical fruit” aspect that can sometimes keep people away from eating these tasty gems.
4. Cook the beans in a large pot with water.

Type  (1 cup dry)        Cooking Time (hrs.)           Water (in cups)                              Yield              

Black beans                            1 ½                                                 4                                           2

Black eyes-peas                       1                                                    3                                           2

Chickpeas                                 3                                                    4                                           4
(Garbanzo beans)

Kidney beans                        1 ½                                                   3                                           2

Lentils                                      1                                                      3                                          2 ¼

Lima beans                           1 ½                                                    2                                         1 ¼

Navy beans                           1 ½                                                    3                                           2

Pinto beans                           2 ½                                                    3                                           2

Soy beans                        3 or more                                                3                                           2

Split peas                               1                                                         3                                          2 ¼

Great Northern beans         2                                                      3 ½                                          2

Lentil Stew

Serves: 8

Ingredients:

3 cup Lentils, cooked
1 cup Whole wheat macaroni
32 oz. Tomato sauce
8 oz. Tomato paste
2 ea. Onions, finely chopped
1 ea. Carrot, chopped
4 stalks Celery, chopped
1 tsp. Basil, dried
1 tsp. Oregano, dried
1 tsp. Garlic, minced
8 cups Vegetable stock, low sodium
Salt and pepper, to taste

Method of Preparation:

1. Combine all ingredients in a medium stockpot and cook until tender, about 20 minutes.

Mexican Pizzas

Serves: 4

Ingredients:

4 ea. Whole wheat English muffin, or pita bread
½ cup Pizza sauce, prepared
1 cup Pinto or black beans, cooked and mashed
½ ea. Onion, diced
1 tsp. Oregano
½ cup Mozzarella cheese, reduced fat
½ cup lettuce, shredded

Method of Preparation

1. Split muffins or pita in half and toast lightly.
2. Mix tomato sauce, beans onion and oregano together and spread onto bread.
3. Sprinkle cheese on top of pizza mixture.
4. Place in a toaster oven until cheese melts, about 4 minutes
5. Top with lettuce.

Vegetarian Chili

Serves: 6

Ingredients:

¼ cup Oil
1 large Purple onion, chopped
2 ea. Carrots, chopped
6 stalks Celery, chopped
4 ea. Garlic cloves, chopped
1 ea. Orange bell pepper, diced
1 ea. Yellow bell pepper, diced
2 ea. Jalapenos, seeded and diced
3 cups Kidney beans, cooked
1 large can Diced tomatoes
3 cups Vegetable stock
1 cup Corn kernels, fresh or frozen
1 tsp. Paprika
Salt and pepper, to taste

Method of Preparation

1. In a large stockpot, heat the oil over medium high heat. Sauté the onion, garlic, carrots, celery, jalapenos and bell peppers until soft, about 4 – 5 minutes.
2. Add vegetable stock, tomatoes, beans, corn, paprika and salt and pepper.
3. Cook for 25 minutes or until chili is heated through.

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Lee always emphasizes making fitness a habit.  I recently started working out at 5:00 AM again and it took a couple of weeks to get used to it.  Now I feel like I am part of the gang at Rapid Fitness but it took discipline to stick with it.  The same is true with nutrition and just living a fit lifestyle.  Look around this site and use the tools here to help you develop your healthy habits.  I love finding out what others do which is why I am posting this recent episode of my radio show.

I recently interviewed Tom Terwilliger on my radio show and thought you would enjoy it.

Tom is a close friend and is still passionate about fitness.

Not sure if many remember this but for sixteen years Tom hosted and co-directed and produced the nationally syndicated cable television show, MuscleSport USA on FOX Network which earned him a prestigious Telly Award in 2001.  In fact Tom is interviewing Lee soon to pick his brain to find out what Lee is doing to look so incredible in his 50′s.

Enjoy!

John

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by Jesse de la Cruz

Your BMR is your basal metabolic rate.  This is the measure of total energy expanded for normal maintenance, repair, and function of the body if you are resting (not sleeping) during a 24-hour period.  The higher your basal metabolic rate, the faster and more continuously you’ll burn calories, even while in a rested or relaxed state.

Scientific studies confirm that people who exercise aerobically for 30-45 minutes at 75 percent of their capacity will continue to burn calories at an increased rate for several hours after exercising.  If you’re a bit overweight from carrying to much fat on your body, consider getting in about three aerobic workouts a week until you have reached an acceptable point.  What is acceptable depends on you, never go by weight use dress size for ladies and waist size for men; it is an easier measurable goal.

After beginning or resuming a rigorous training program, your BMR will actually increase after a few weeks.  Fitness athletes generally have a higher resting metabolism than the average sedentary person.  Other factors must also be considered, as everyone has individual metabolism and metabolic functions.  Age, sex, body size, and body weight, as well as your endocrine system (hormones) function, are some of the variables influencing your BMR.  That is way any good trainer or nutritionist that knows this will emphasize a physical or screening from the doctor or mid-level before beginning any riorous exercise plan.  Believe me people prevention is the key to your long term health goals…especially in this day in age of health care crisis, be responsible for yourself..Next blog will elaborate more on BMR and the formula for estimating it..till then “stay positive”

About the Author

Jesse de la Cruz is a Registered Nurse with a minor in Nutrition.  He is also a National Level Bodybuilder whose passion is to help others achieve their fitness goals via weight training, cardiovascular exercise and good nutrition.

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by Lee Labrada
Copyright 2012 Lee Labrada

When I am asked what the most important supplement is, my response is always “food”!

Food is the most important supplement in existence. Without a good, solid nutritional foundation, it doesn’t matter how many sports nutrition supplements you take. You just won’t see the gains that you’re looking for in terms of improved muscularity and size.

Anyone desiring to change the look of their physique should emphasis the intake of 5 – 6 small meals per day. This meal frequency is very important because it’s necessary to provide your body with protein, calories and vital nutrients every 3 hours to keep it in an anabolic, or muscle growing, state.

The easiest way to accomplish a 5 meal per day program is in this matter: Think of it as breakfast, lunch and dinner, plus 2 small snacks or mini meals in between. So the program would look like this – Breakfast – then at mid-morning a small snack – then lunch – followed by another snack at mid-afternoon – followed by dinner. Voila, you have a 5 meal per day program!

I usually build my meals by beginning with protein intake; I will make sure that I consume 25 – 40 grams of high quality protein at each one of my meals and mini meals. This means that on any given day I consume anywhere between 150 – 200 grams of protein, depending on my training for that day. On heavy training days my protein intake is in the higher range, and on off days it may be lower. I will add lots of good complex carbohydrates for sustained energy, and essential fats.

I place an emphasis on protein because protein is the macronutrient most stimulates your metabolism and helps you to build lean muscle tissue. The more lean muscle tissue you have, the higher your metabolic rate. This based on a simple fact that muscle tissue is very energy intensive. In other words, muscle tissue burns more calories than other types of tissue in your body. So the more muscle you have, the more calories that you burn in a day!

In a perfect world it would be easy for you to consume lots of chicken breasts and fish, low fat cottage cheese, lean meats and other high protein foods at every one of your meals and mini meals but this is not practical. In reality and that’s why as an athlete you should introduce meal replacement powders, ready to drink shakes and protein bars to help you comply with your dietary regimen. These products can help you make it easier to consume the protein that you need without fussing and cooking. When selecting meal replacement powders, ready to drink shakes and protein bars look for low sugar, high protein varieties with less than 30% fat by calories.

One way to incorporate meal replacement powders and ready to drink shakes into your daily nutritional regimen would be to use these products at the mini meals at mid-morning and mid-afternoon. So in other words, you would have a whole food breakfast, lunch and dinner and then a mini meal at mid-morning and mid-afternoon that would be based on a meal replacement powder or ready to drink, shake plus a small amount of carbohydrate. Our Labrada Lean Body line of meal replacement powders, ready to drink shakes and protein bars are excellent choices at these times. I hope that you’ll find this nutritional tip helpful.

This is Lee Labrada, your Lean Body Coach, wishing you continued success!

Lee Labrada
Your Lean Body Coach™

by Lauren Christine Frahn

I am often asked how I find time for everything in my schedule and the answer is: I SCHEDULE in order to MAKE TIME.

It is very possible to get everything done that your heart desires…you can arrange your agenda so as to be able to follow all of your PASSIONS. You just need to PRIORITIZE and determine which activities will help you to ACHIEVE your goals…and eliminate those that will not…

 ”Do not be a servant to time…make your use of time to best serve you.” ~LCF~

If you don’t have a daily planner, get one!  Putting a plan together for your day is putting a plan together for the realization of your goals and dreams and ultimately, for your life. Write down what it is that fulfills you and what you want to achieve, and then write down the daily steps that will be required in order to make them happen as soon as possible…

“There is time for everything in your schedule when you schedule to MAKE time.” ~LCF~

Now that you have your daily “To-Dos”, you must follow through!  Get excited about each completed task, for each check mark means that you are on your mark towards attaining your dreams…

“Get your life in CHECK…do not miss your MARK.” ~LCF~

The efforts involved in pursuing your passions should not seem like work, even though achieving them will require it. When making your daily schedule, it should seem as if you are just coordinating your leisure time! Speaking of leisure time, it is important to take the time to pamper yourself, but allow that time to be your rest and reward for all of your incredible efforts! And speaking of rest, of course you need to get enough of it, but if you have slept for the amount that your body requires for rejuvenation and recovery, get up! J Set an alarm for yourself to get a jump-start on your plan of action for the day…

“Don’t snooze on your opportunity to make the most of each and every day by hitting its button” ~LCF~

Another question that frequently comes my way is, “When do you have time for yourself?” My answer?  ALL of the time! J Everything that I do towards accomplishing my goals is serving my purpose…and hopefully, in turn or in time, many others.  Even when doing things for others, it is in giving my time that is my fulfillment and reward.  Remember, when you are doing what you truly love, which should be each and every one of you, your time is spent doing things that fulfill you. Each of us has the ability to create and plan this life for ourselves.  Time doesn’t wait around, however, so neither should you…

“Time is what you MAKE of it…MAKE the best use of yours…”  ~LCF~

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!

LCF

by Lauren Christine Frahn

Just because it is “long sleeves” weather does not give you a free pass out of your upper body workouts

Time to warm up those DELTS and create some SHOULDER-IFFIC arms!!LAT’s get to training!

*Again, please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary.If you remove the super sets, just complete each exercise individually before moving on to the next.

**Additionally, it is obvious that I like to include a lot of exercises in my workouts! JIf you decide, you may choose a smaller number of exercises from the list to perform, making sure to hit ALL three heads of your shoulder.

Now….get to training! Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 

LCF

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by the Labrada Research Team

HICA-Max™ is one of the newest additions to the Labrada Nutrition line, and presents a new pathway to supporting muscle growth for everyone, male and female, pushing muscle to the point of breakdown during vigorous weight lifting session or power workouts. HICA-Max™ is designed to work in a catabolic environment. Recreational lifters easing through a simple circuit or group fitness class are unlikely to find benefit.  Heavy lifters will benefit from this novel ingredient.

What is the Active Ingredient in HICA MAX?

The active ingredient in HICA-Max™ is L-α-hydroxyisocaproic acid, abbreviated to HICA. Chemical nomenclature, (the system that defines proper naming of chemicals) recognizes other names for HICA, including 2-Hydroxy-4-methylpentanoic acid, 2-Hydroxy-4-methylvaleric acid, and leucic acid. HICA is a metabolite, or degradation product of leucine, the essential branched chain amino acid.  The conversion rate of leucine to HICA is very small, so taking lots of leucine will not provide effective levels of HICA.

To review, proteins, including skeletal muscle contractile protein, are composed of chains of amino acids. In skeletal muscle, there are two proteins that are involved with the actual contraction and relaxation that you know best as “flexing.” These are actin and myosin. In these proteins, branched chain amino acids are present in much higher concentration than other proteins. Branched chain amino acids include: leucine, isoleucine, and valine.

Hormone Like Properties

In addition to being a structural amino acid, leucine also has “hormone-like” properties; isoleucine and valine do not appear to, at least to a measurable degree. Leucine is a significant stimulator of the anabolic pathway that is a vital part of building new muscle called mTOR. When mTOR is activated, it turns on the muscle building machinery in muscle cells. Normally, leucine is not present in the muscle cell in its “free” form. Rather, it is rapidly incorporated into proteins. Certain other amino acids – namely glutamine, alanine, and taurine, are present in concentrations that are much higher. Free leucine is present in significant quantities during two conditions, after eating and during muscle breakdown, (also called proteolysis). Proteolysis is a consequence of the mechanical stresses of exercise, and changes in the acidity of the cell. The “anabolic” effect of leucine appears to peak out at 0.135 g/kg/day. Mega-dosing may add additional benefits, but it appears to require about 20 grams in a single serving.

Knowing that, it should be no surprise that the metabolites of leucine have a physiologic effect as well. Metabolites are new chemicals created as leucine is degraded. Leucine trades off the NH2 (amine group) to replenish the muscle’s pool of glutamine and alanine, becoming α-ketoisocaproic acid (KIC). KIC can be further metabolized to form HMB, a supplement which can be quite beneficial to aging adults by supporting lean mass retention, but has not shown convincing evidence of efficacy in young adult athletes.

A different pathway in the leucine degradation pathway produces the hydroxy-analog of KIC, L-α-hydroxyisocaproic acid (HICA). HICA has not been studied to the extent that KIC has, let alone leucine. Therefore, much of its promise is predicated upon research that is not directly related to muscle growth or body composition support.

It is known that leucine consumed orally, either in a meal or as a supplement, passes through the liver with little loss to the BCAT enzyme that degrades it to KIC. As KIC is the precursor to HICA, therefore leucine supplementation is not a direct method of providing HICA.

The primary leucine pool is in skeletal muscle. This tissue is one that can functionally undergo catabolism, as opposed to other tissue which are generally homeostatic (in a balance, neither growing or breaking down). During starvation, stress, or extreme exercise, the contractile proteins can breakdown and release amino acids. As the BCAAs are in high percentage in contractile protein, this “floods” the muscle cell with free BCAAs, especially leucine. Here is where the majority of KIC and HICA and produced. KIC can be shuttled to the mitochondria of the muscle for energy (ATP) production, but not to a major degree. Instead, it is degraded down to acetoacetate, a ketone body. Think of the ketogenic diets, this is what is released to induce ketosis (from several amino acids, not just leucine). KIC can also be a donor carbon base to regenerate glutamine and alanine which are needed to promote other cell functions.

HICA Is NOT Leucine Nor KIC

KIC has a double bonded oxygen (=O) in place of the amine group (NH2) which is tightly bound to the rest of the molecule. HICA instead has a hydroxyl group (OH) which can be more easily removed. HICA is not just another form of KIC or leucine. Leucine, and to a greater degree KIC, increase the release of insulin during a meal, and increase the cell response to insulin relative to its anabolic signaling. HICA does not appear to have these properties.

Instead, HICA appears to be effective in binding the waste buildup that occurs during proteolysis (protein breakdown) during catabolic events, like exercise and starvation. Most people are familiar with lactic acid. It is produced when the muscle outworks the oxygen supply. Normally pyruvate (pyruvic acid) is shuttled to the mitochondria to be burned for additional calories. However, when oxygen is low relative to the work being done, pyruvate is turned into lactate (lactic acid). This is the fatiguing burn felt during longer sprints or higher rep sets. HICA absorbs some of the acid (H+ or hydrogen ions), reducing the effect of lowering the pH (or making more acid) the inside of the muscle cell. When the pH drops much below normal, the muscle cell stop producing ATP and “burns out” until given time to recover.

Another waste product produced a catabolic event is ammonia (NH4+). Ammonia is a waste product in nearly all creatures. Birds excrete it as uric acid; mammals, including humans, convert it into urea which is a major component of urine. However, ammonia is nitrogen-rich (the N in NH4+), so for those seeking to achieve a positive nitrogen balance (the original measure of anabolic steroids effects on the metabolism), it seeks wasteful to “piss it away.” In fact, it is not necessary to do so as long as the body can use it to build high-value molecules, such as leucine. Reducing the “ammonia strain” is an active area of research, as it is a factor leading to peripheral fatigue. Reducing acid build up in the cell, and ammonia buildup in the blood allows for longer, high intensity work.

Remember, HICA is leucine that has had the NH2 replaced with an OH. Thankfully, that is not an irreversible process. Transaminase and reaminase enzymes can attached an NH2 in place of the OH, creating leucine. Thus, HICA can also serve as a leucine precursor. Nearly thirty years ago, people with failing kidney function were placed on low-nitrogen diets, but often suffered from relative protein deficiency (protein being the main source of nitrogen in the diet). Patents were acquired relating to the use of keto- and hydroxyl-analogs (metabolites) of amino acids to supplement the protein intake of kidney failure patients. This improved lean mass retention and nitrogen balance for this group of people. Normally, this is not an issue for most, but during catabolic breakdown, the loss of leucine can be more quickly replaced. HICA can also be oxidized to create KIC, possibly providing some the of effects of that agent.

There are questions about where HICA performs its actions. It is taken up by the MCT transporter, so it should be bioavailable orally. Type 2 muscle fibers, or slow-twitch fibers, may take in HICA more readily. This is due to their greater aerobic capacity. Type 2 fibers are packed with mitochondria which use oxygen to create energy. Type 1 or fast-twitch fibers are explosive and burn up pre-made ATP, fatigue, and then create more quickly.

What Are the Effects of HICA?

If HICA gets into the muscle cell, it can reduce acid buildup, allowing for longer periods of high-intensity activity before the muscle cell fatigues due to IMP-buildup and decreased acetyl-CoA. Binding ammonia also reduced fatigue and offers a new pool of leucine for muscle repair, and possibly mTOR activation. In the bloodstream, clearing the circulation of waste products (lactate and ammonia) slows the progression of fatigue.

As to how HICA may increase lean mass, it appears to be a function of maintaining the muscle cell in a functioning state by neutralizing the waste products created during high-intensity exercise, and keeping cellular energetic mechanisms functioning during recovery. Also, providing a reserve pool of leucine is always beneficial. HICA is likely short-lived in the body, so it would be best taken 20 minutes prior to a workout.

Summary:

HICA is a metabolite of leucine, via KIC. However, leucine supplementation does not elevate blood levels of HICA. Therefore, HICA supplementation is necessary to achieve efficacious levels in muscles.

HICA binds H+ (acid) which builds up in the muscle cell as work exceeds the aerobic threshold (e.g. high-intensity lifting, sprinting).

HICA binds ammonia (NH4+) which builds up in the blood and creates fatigue.

HICA can be reaminated, providing a pool of leucine for post-workout recovery and cell-signaling.

Related Articles

HICA MAX: The Biggest New Muscle Building Breakthrough Since Creatine? by Lee Labrada

Leucine Intake DOES NOT Increase Levels of HICA in the Blood Stream by Lee Labrada

New Muscle Growth Stimulation with HICA MAX by Lee Labrada

Illustrations

by Jesse de la Cruz

Well it is that time of year again…Resolutions are made and the gyms are packed.  I truly don’t mind this time of year..some gym rats get annoyed with all the new clientele.  I on the other hand might find a new workout partner to motivate me.  There is that magic word again motivation; let us delve deeper into the subject.

Motivation is the state of mind that generates positive feelings about achieving a purpose.  Some people are motivated by financial rewards, others physical pleasure.  For your resolution, the most highly motivating element should be physical and mental change and knowing only you have the power to make it your reality.  But to be motivated isn’t enough.  You also need discipline. Discipline is what keeps you consistent in your actions as you strive to achieve your goal.  Here is a simple outlined method to getting the results you want.

Step 1: Define your ultimate goals clearly and write them down. Be specific about what you want, Ex: Size 6 dress size.  What kind of improvements are you looking for?  Is your goal strength? Athletic performance? Weight Loss? Then concentrate on the actual aspects you wish to improve, and write them down.  You’ll be surprised at how much clearer your objectives become when you simply put them into words.

Step 2: Devise a series of short-term goals that will ultimately lead you to realizing your main goals. It is easier to attain a short-term goal that is within your reach than to try and make great leaps in progress all at once.  When you try and do to much at once and fail, you tend to get discouraged.

Step 3: Create your strategy for success, plan. On the same sheet you wrote your long-term goal and listed your short-term goals, break down your daily activities and diet into the best means to get you where you are going.  Follow your plan to success.   Example, would you attempt to build a house without a set of blueprints.  Prepare a daily schedule that takes you in the direction you want to go, and recognize that you are a unique individual who requires a program that is different from anyone else’s.

Step 4: Visualize yourself succeeding. Your inner feelings, your thoughts, your daydreams must be filled with images of your success.  Close your eyes and see yourself becoming exactly what you want to be.  But see yourself actually accomplishing your goals of muscular strength, performance, weight loss, proportioning, your written goal; not just wistfully thinking how nice it would be.

Step 5: Align your mind, body, and spirit with achievement. The alignment is accomplished by actually verbalizing your commitment while visualizing it.  My personal example, I say, “I am commited to becoming number one in the nation for my weight class at Nationals this year.” Repeat your own commitment statement before, during, and after your training/workout session.

Step 6: Give yourself a reward for your accomplishments. After you have reached a subgoal or your ultimate goal, reward yourself in a significant fashion.  Personally dwell upon your achievement and your success.  Congratulate yourself and savor the feelings of pride and confidence in having taken the direct action to improve yourself.  The only way to continue making progress is to regularly positive reinforce your new, goal-directed resolution.  The more you resist old habits, the stronger you will become until you develop an iron will to succeed and you no longer even think about returning to old habits.

Remember to create a goal/resolution, visualize it as real, and work regularly to successfully attain what you have written down in front of you. When you get there, you will know.  It takes motivation and discipline.  Until next time always “stay positive.”

Jesse de la Cruz

About the Author

Jesse de la Cruz is a Registered Nurse with a minor in Nutrition.  He is also a National Level Bodybuilder whose passion is to help others achieve their fitness goals via weight training, cardiovascular exercise and good nutrition.

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