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Now Bootcamps are Mon - Fri 9:15am & 6:15pm
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This 62 page step-by-step manual and audio program gives you the truth about fat loss and exercise. You’ll also discover why diets fail, and exactly what you can do to get the best body ever!

Now Bootcamps are Mon - Fri 9:15am & 6:15pm (come to either or both - one low price!)
PLUS One Week For Only $1

Joshua Carter
http://Carterfitness.com
http://4minutefatlossbootcamp.com

PS: You can register online for free HERE. Because we run these bootcamps at out facility in West Hills, space is limited. First come first serve.

So I read somewhere that this week the Today Show was going to do a feature on popular diets. I set my DVR so I would be sure not to miss it.

There were 3 segments, and you can watch them online at the Today Show Website. I will not go into full detail on each of the 3 segments, but basically it went like this: 3 women all in their 30's, all around 180lbs and all wanting to lose around 20 lbs. They each had a specific "goal" weight - but I am not sure how that was determined.

Each of the 3 women were assigned a separate diet plan. One was on Weight Watchers, one was on Jenny Craig and one was on a "personalized" plan (a supervised program designed by a nutritionist and doctor). The women were asked to follow their plan for 3 months.

Each program had its own twist: Jenny Craig is based mostly on consuming pre-measured, pre-packed frozen foods. Weight Watchers uses a "points" system and they didn't really specify what the personalized program entailed other than "eating better". I could go on and on about what I dislike about pre-packaged foods & "points", but that is not my point - at least not this time.

All dieters complained of portion size and compliance as major issues. I question if any of them would have completed all 3 months if an interview with Matt Lauer had not been looming...

These 3 diet programs do have one important component in common: caloric restriction. Caloric restriction is simply restricting your calories, or dropping the number of calories you eat per day. As you may know if you have read my previous rantings writings, I am not a fan of using caloric restriction as the sole tool for fat loss. So it was no surprise to me that none of the women reached their goal weight.

The Jenny Craig user lost the most with 18 lbs in 3 months (not too shabby), Weight Watchers took 12 lbs off user number 2 and the "personalized" program only amounted to 10 lbs lost to the third participant. Don't get me wrong- these are not horrible numbers. They are just not great numbers. I have seen, and regularly do see, better. I do not fault the dieters, I simply feel the programs themselves are inherently flawed.

I have a few big problems with all 3 of the programs. First is that none of the programs takes into account caloric composition. Where do the calories come from? Carbs? Fat? Protein? Who knows? In case I have not said this before- IT MATTERS! Fat loss will vary greatly when you have a diet comprised of Fruit Loops vs. a diet of chicken and broccoli- even with the same calories. Your body is not a calculator. All calories are not created equal.

Fool Proof Fat Loss

Secondly none of the women exercised at all (as far as I could tell) until the second month. I would also question the exercise programs they were doing based on the video - but something is better than nothing. Restricting calories without an appropriate workout program will lead to a loss of lean tissue or muscle. This muscle loss ultimately means a slower metabolism. A slower metabolism means you burn less calories per day, which means if you want to lose more weight, you need to drop calories further - which can again lead to more muscle loss. See where I am going with this? You cannot simply drop calories and expect your muscles to hang around.

So let me sum this all up. Not only is dropping calories (with no regard to caloric content) not a good idea, it is in fact a bad idea. Do calories count? They sure do- but it is not the only factor effecting fat loss. Add to that poorly designed workouts (or no workouts at all) and you could be left with a lowered metabolism to boot. Not fun.

There are ways to do this right. To lose fat and gain muscle and look and feel great. You can do it without starving, and without pre-packaged foods or counting points. Check out some of my previous writings for more tips, and if you have questions please contact me anytime.

Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...

It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer.

You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.

That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.

What makes an exercise the best?
When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.

Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.

Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time.
Servings: 4

Here's what you need...

• 4 boneless skinless chicken breast halves
• 1/4 cup Dijon mustard
• 1/2 teaspoon dried rosemary leaves, crushed
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
• Freshly ground black pepper
• 2 tablespoons finely chopped fresh parsley

1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
2. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
3. Meanwhile, cook rice as directed.
4. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.

Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.

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