6/15/2008

Happy Father's Day

I wanted to wish all the fathers out there a very happy Fathers Day. And especially to my father, Ted Carter, who taught me (among other things) happiness in life is not found in the money or possessions you have, but in the people that you love and people who love you.

To my Dad, Happy Fathers Day.

payyandjosh1973
Ted & Josh Carter - 1973

Joshua Carter
http://carterfitness.com

 

Creating An Optimal Fat Loss Environment

Fitness and fat loss is not easy. I'd go so far as to say it is damn hard. If it were easy everyone would be lean. Having an environment conducive to fat loss is a must. Your surroundings can make-or-break your fat loss program. I have seen too many programs derailed by various negative aspects of life. These people are often very dedicated, but due to outside influences their program collapsed. It is with that in mind that I have created the following list of 6 tips to create the absolute optimal environment for fat loss.

Turn Off the TV:
Too many hours are wasted sitting on the couch, mowing through bags of whatever while watching the latest reality show. Turn off the TV. I don't care if it is the latest 65" HD monster, you will be far better off going for a walk.

couch_potato[1]
An average night

Clean House:
Get rid of all the junk food in your house. You can't have a late night crap feast if there is no crap to be found. You should stock up on lean proteins, fibrous veggies, and low sugar fruits.

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Land O' Chips

Ditch The Spouse:
Whether it be husband or wife, boyfriend or girlfriend get rid of them. If there is even a chance they do not share your metabolism or drive to get in shape they have no place in your life.

1151713[1]
I love you too, honey

Quit Your Job:
Co-workers are saboteurs and sometimes flat out jerks. While perhaps not malicious in intent, their actions are meant to derail your program. Things like "one bite won't hurt", or "you already look fine". By bringing you down, it makes them less guilty about their own bad habits. You know how important your goals are for your self image. By eliminating this toxic environment your results are ensured.

castanza7[1]
Co-Workers suck

Lose Your Kids:
Kids have crazy metabolisms. Too often they can eat whatever they want and not gain weight- and they'll do it right in front of you. That is just plain mean. Add to that sometimes they don't eat it all leaving a perfectly good piece of whatever it is on the plate - just staring at you. You are better off without the temptations.

P9057375[1]
Save some for Daddy

Ignore Your Parents: Let's face it, it's ultimately their fault you are not lean. It is they who passed on the faulty genetics plus they fostered bad eating habits in early childhood. Next time around, choose better parents.

6329_article[1]

Stop Paying Bills:
Bills are a great source of stress. Stress increases cortisol levels which can halt all fat loss efforts.

23399163[1]
That's about right

Lock Yourself In:
The outside world is full of negativity and potential temptation. Create a sanctuary in your basement or garage. All you need are some dumbbells and a bench, a bathroom is provably a good idea for personal needs and a water source, and a computer with Internet access so you can order your protein powder (which is all you should eat) and so you can continue to read my incredibly helpful fitness tips.


A bit lavish, but it acceptable

Until next time- I'll be in my garage- alone.

Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

PS:  Obviously the point of the above was to drag you in with seemingly acceptable suggestions, then illustrate the absurdity of "all out" optimization. There is no way I will stop watching TV, I certainly will never clean my house, I might ditch the spouse for a weekend or so, but that is plenty (same for the kids, they're too cute). The real challenge lies in creating a program that provides a balance between what is optimal and what is practical.  It can be done.

Chances are you cannot quit your job, and there might be people there who are not the most supportive, but that's ok.  You can find strength in other areas.  There will always be those you can count on to help you in your fitness quest. Those who believe in you, like your non-optimal parents, spouse and kids (and possibly jerky co-workers.) And you ever need a boost you can always email or call me.

Six Pack Abs

Both male and female clients often ask me the secret to six pack abs. Sure there is a secret, I know what it is and so does the guy below.

07jun7-a-real-mans-6-pack
One way to do it.

 

Probably not quite what my clients had in mind.

 

Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

 

4 Minute Fat Loss Boot Camp

bootupdate[1]

 

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carla1[1]
7 Inches in 28 days - Incredible!'

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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.

Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

 

If Only I Had The Time...

'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:

12 Minute Results-Driven Workout

  • Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
  • Sprint or Jump Rope for 30 seconds.
  • Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
  • Sprint or Jump Rope for 30 seconds.
  • Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
  • Sprint or Jump Rope for 30 seconds.
  • V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
  • Sprint or Jump Rope for 30 seconds.

Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?

Let's be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You'd probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it's now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I'll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Get Out Your Camera

Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a 'Before' picture. That's right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your 'Before' picture with a stunning 'After' shot.

Spicy Veggie Stir Fry

When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here's what you need...

  • 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
  • 1 cup water
  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon oil
  • ¼ cup chopped onion
  • 1 medium green bell pepper, cut into thin strips
  • 2 tablespoons water
  • 3 medium zucchini, halved lengthwise, thinly sliced
  • 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
  • 3 tomatoes cut into thin wedges.
  1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
  2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
  3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

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Joshua Carter

The Body Transformation Expert

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Email: joshua@carterfitness.com
Phone: 818-337-6175
Web: http://carterfitness.com