Carb Cycling Path to Rock Hard Abs

Posted in Fat Loss Secret, Fitness Indusrty News, Guest Post, Locust Valley Personal Trainers, Nutrition on April 12th, 2012 by admin

Guest Blog Post

Hey Coach Rahz here and I got a really good guest Blog post today from a fellow Fit Pro from across the pond. His name is Mirsad Hasic and he’s a online publisher for multiple blogs and has a really cool website called

So without further a do, Let’s give a Big MetaBurn Welcome to Mirsad Hasic.

Carb Cycling — The Under appreciated Path to Rock Hard Abs

MetaBurn Training Studio|Fat Burning on Long Island| Long Island Personal Training

MetaBurn Training Studio

Yeah, we get it — you’ve heard it all before. Abs are made in the kitchen, not on the gym floor. Ooh, we even got a little poetic flow in there too, who knew?

All jokes aside, we can’t ignore the power of nutrition when it comes to building the bodies we want. Any bodybuilder will tell you that food is fuel and nothing more than that, so if you really want to build your own Ferrari, you need to know how to fuel it up for maximum performance.

Shattering the Diet Myths Surround Ab Work

Getting great abs and keeping them can often be two different things. Yes, there are ways people shortcut their way to getting abs, but they’re temporary. Nothing lasts when you go about it with unsound principles dancing in your head.

To say that diet doesn’t matter would be like saying you don’t really need a good engine in your car to get from Los Angeles to Vegas. Sure, you could travel the length in a soapbox derby car and rely on human power, but it’s going to take you five times as long and you’re going to be exhausted by the time you get there — if you don’t just turn tail and go back to L.A., of course.

Carb Cycling, Defined

Bodybuilders have been using carb cycling tactics for years to do a wide variety of goals with their bodies. If they want to shred fat, they’re going to be carb cycling. If they want to bulk up, they’re going to be carb cycling. But that doesn’t describe what CCing is really all about.

Well, it’s straightforward enough — you want to feed your body different macro-nutrient profiles in order to keep your body guessing so that it doesn’t fall into just burning at a set point and keeping you from your goals.

It does make carbs the star of the show, but it doesn’t just focus on the carbs. You also will need to adjust your protein and fat accordingly.

Most bodybuilders do this basing it on activity rather than just going by “feel”. You will naturally want to adjust later, but there’s nothing wrong with starting with a higher amount of carbs for your lifting days, and then lowering it during times where you’re not lifting.

The body uses carbohydrates as glucose to fuel the system, but protein to feed and build those muscles. You will also need to ensure that you’re giving the brain enough fat to function.

Different percentages work for different people. You might want to try 40% carbs, 40% protein, 20% fat — or switch over to 50% carbs, 45% protein, and 5% fat when you’re lifting. There are so many ways to carb cycle, but the importance is that you’re changing things up. The standard schedule seems to be three days “low”, with 1 day high.

The Quality of Your Carbs Matters

You have to make sure that you’re going with quality sources for all three macro-nutrients. When it comes to carbs, the type of carbs that you choose matter. Don’t just bulk up on pasta and bread and crackers. You will want to go with roots, tubers, and nuts as well. Those are going to give you more energy and also break down slower, nourishing your body better than a loaf of white bread ever could.

Don’t forget the veggies, either — going with cauliflower, broccoli, carrots, onions and celery aren’t bad options and they can really make your dishes burst with new flavors. Fruits also have their place — natural sugar isn’t a bad thing at all, and our ancient ancestors would have eaten fruit if it was ripe and in season! Apples, pears, bananas, tropical fruit and more are all great selections to add.

Protein Power?

Protein sources can include chicken, beef, lamb, eggs, tuna, oily fish like salmon and mackerel, as well as cod, halibut, walleye and more.

The Big Fat Question

Fat is something that people have been having a hard time dealing with forever. Here’s a newsflash: your brain needs it! Your body needs it! Your mood depends on it! However, not all fats are created equal.

You will definitely want to make sure that you’re getting it from animal fat, butter, coconut oil and sparingly from olive oil and other polyunsaturated fats. The body gets a lot of Omega-6 fatty acids as it is from a standard Western diet, and this often leads to inflammation and slower recovery. Olive oil has a place, but it doesn’t need to steal the show.

Avoid vegetable, canola, and soybean oils as much as possible — they are often rancid from the beginning, or they become rancid quickly. Overall, now is the time to seize control of your health through nutrition. Even though it might sound boring, it’s really the best way to go if you really want to build those rock hard abs!

Coach Rahz Back… As I said Mirsad delivered a great post and if you liked his post check out is blog too. Let me know if you have any comments or questions about any the the information in this post I will be more than excited to break it down for you.

As Always Stay Fit, Stay Firm the Surgery Free Way!

Coach Rahz :-)


Fake It Til You Make It

Posted in Breakthroughs To Fitness News, Fitness Indusrty News, Resolve and Motivation, Uncategorized on August 4th, 2009 by Greg

Advice: Men, women will love you if you offered the 5 strategies listed below to fake it til you make it on the beach.

Advice: Women, use these strategies as temporary fixes and get your butts to the gym to shape up that body.

Before we get into what I mean by the title Fake It Til You Make It, I just want to remind you of the great event we have planned for this Thursday August 6th at 12:30. It will take place at the Marquis Rehabilitation and Nursing Center in the conference room at 2 Medical Plaza in Glen Cove. The event will last for about an hour with light snacks offered and prizes to be handed out.

Cost to you is just your time. For more information, please call us at 516-203-4534 or email us at

Ok now on to the juicy stuff. My eye caught this article written about how celebrities use quick fixes before they head to the beach. As usual, I shook my head, because these magazines are usually filled with useless or horrible strategies to incorporate into our lives.

However, I was inclined to buy the Life and Style magazine for some reason (the clerk looked at me funny since it was an all womens magazine :) ). They actually had some sound advice about bikini body tricks, but the message in my opinion was wrong in how they portrayed it.

Their message was to forget the trainer and exercise and came across that the advice they offered was all you need. Complete nonsense, but the point of this post is to go over how you can fake it like the celebrities til you make it with your fitness and nutrition program. Below are some strategies to incorporate immediately for instant results:

  1. Cleanse your body for 2 days by cutting out all carbonation, salty food, and sugar-free gum. Drink plenty of water, eat only fresh veggies, fruits, and lean meat. This will decrease the bloating in midsection fast
  2. Have a cover up accessory for your bikini wear. A sarong cinches at the waist, making you look like you have a tiny middle.
  3. Runched one-piece makes waist look smaller and hides trouble spots
  4. Natural spray tan can take 10 lbs off instantly. Be sure to get this done by a professional to avoid streaking.
  5. Flirty ruffle top piece can distract eyes from other areas of the body.

These are just a few tips any woman can use for the remaining beach days as summer closes out. These are not permanent solutions rather, instant fixes to hide trouble spots, decrease bloating, and take the public eye of areas you don’t want noticed.

If you have any secrets you personally use, be sure to post them in the comment box below. We would love to hear your strategies.

Dedicated to your results,

Greg Kalafatic

Breakthroughs To Fitness

Long Island Personal Trainer

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We’re Baccck With a Whole New Blog System

Posted in Fitness Indusrty News, Fitness Stimulus Package, Long Island Health News, The B2F Wellness Show, Wellness on April 5th, 2009 by RahzS


Best Kept Secrets Revealed!

Best Kept Secrets Revealed!

This post is going to be short and strait to the point, We’ve been away creating a really amazing life changing program for the past 6 weeks. We are really sorry we didn’t post regularly  but it had to be that way till we figured out what direction we want to take the Blog. It’s clear now and we’ll begin posting all new Blog Post starting Tomorrow Monday April 6, 2009…

The b log will be going through a few changes to to the topics and material we post, but it still going to be in your face, real fitness, from real fitness professionals.

So with that said I wish everyone a Happy Sunday, and I look forward to reconnecting with you soon…

Dedicated to changing the Health Mindset of everyone I connect with…

Coach Rahz Slaughter

The Breakthrough Specialist

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Long Island Personal Trainer Joins the Fight against Childhood Obesity

Posted in Fitness Indusrty News, U.S Current News, Wellness on February 24th, 2009 by RahzS

Breakthroughs To Fitness set to stand against childhood Obesity.

Arrest the Parent NOW!

Arrest the Parent NOW!

It’s becoming alarming how many children are becoming over weight and obese. It out of control as if it could ever really be in control. With Fast food restaurants target marketing children with flashy celebrities and Toys. Who’s going get in the game and stop this epidemic before 9 out of 10 children are overweight and on medication. The drug companies don’t want this problem to stop because they would be out a cash cow. Government is starting to make some headway with getting something going, but waiting on them to fix the problem and I’ll have kids. Side Note….No Time Soon!

Who’s the Blame?

Coach’s Rahz’s Top 5 at Fault for the stagering numbers of obese children…

  1. The Government
  2. Cable Television
  3. Big Fast Food Restaurants
  4. The School Lunch Programs
  5. Parents … Parents… Parents is following this issues as well…Here’s a short clip of a recent Post….Below

February 23, 2009

New Alliance To Fight Childhood Obesity…is it missing a big piece of the puzzle?

Fitspott is extremely pleased to hear about the formation of a new alliance led by former President Bill Clinton, Gov. Arnold Schwarzenegger and the American Heart Association to make nutrition counseling more easily available to millions of American children.

For the rest of the post go to http://

I am in the process of creating a Childhood obesity Prevention Guide for Parents who Should be Arrested…Stay Tuned

Dedicated to your Results, but always the Truth….

Coach Rahz Slaughter

Breakthroughs To Fitness

P.S. Get your B2F Newsletter coming March 3rd, 2009 If you’re not on the email List us visit and sign up Today

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Are You Over Training? 7 Ways to Test Yourself

Posted in Breakthroughs To Fitness News, Fitness Indusrty News on January 8th, 2009 by RahzS

Breakthrough advice for the New Year

Do not Over Train you Body and Get injured!!!

January is the month everyone sets off to recapture there former greatness. Gym memberships are up, personal trainers are busier than any other time of year, and group classes jammed packed. This is where the problem begins. Excitement set in and people lose there minds. After eight weeks of stuffing themselves with every type of holiday food possible, now these New years revolutionizers are ready to get in shape in 12 strait days.

I’ve seen the same thing happen each year where the first 4 to 5 weeks of a new year people are super pumped up to workout and loss the holiday flab, but they forget they didn’t gain all that weight over the holidays. It was a cumulative effect and it will not just melt off because they go to the gym for 10 days in a row.

Here lies the problem with this theory. 95 % will fail to lose the weight they are wishing to lose in the 10 days they set out to and get discouraged. Many will get hurt and stop going to the gym all together, and the rest well they stop by the gym every few weeks to talk to the front desk staff girl.

Now you’ll get the person who is really determined to make it happen this time. This is the person I’m writing about today. This person sign up for a membership, buys a personal training package, and start taking classes. This new gym goer hasn’t step foot into a gym in three year but is approaching the tender age of O’ Sh*t I better get in shape. This is the person who started out 40 pounds overweight then loses 20 with diet modification and really wants to look like the person on the cover of Shape magazine.

This is a reciped and crash collision with over-training and injury.

Below I’ll give you 7 ways to test if you’re over-training and should Take a rest from you current training routine. The Breakthroughs To Fitness formula is simple………………

R+RN= TBYD  Success  Rest + Recover Nutrition= The Body Your Deserve

Seven Ways To Test if you’re Over Training

  1. Interrupted sleeping Patterns Insomnia
  2. Joint Pain
  3. Headaches
  4. Decrease Performance
  5. Depression
  6. Mood Swings
  7. Decreased Appetite

Conclusion:  If you’re experiening any of these syptoms seek the advice of a trained fitness professional to assist you in designnig a program that works for your current fitness level. These will get you the best results in the shortest time without running the risk of injury or worst.

Dedicated to you Result,

The B2F TEAM,  Let’s make 2009 your Healthiest and Best Year Ever

If you have questions you can reach Coach Rahz by email @

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Breakthrough Technology Hits North Shore, Long Island

Posted in Breakthroughs To Fitness News, Fitness Indusrty News, Long Island Health News on December 7th, 2008 by Greg

What if all the guess work was taken out of the equation?

What if the missing link to reaching your fitness goals was one number?

What if you could have access to that number without having to thousands of dollars for hospital equipment?

Until recently, there was no convenient or affordable way to measure your metabolism. Breakthroughs To Fitness can now easily and quickly determine an individuals metabolic rate with a simple breath test that can be administered in 10 minutes or less.

The Breakthrough technology that is hitting the North Shore Long Island is the BodyGem!

This portable equipment allows Breakthroughs To Fitness several benefits:

  • We are able to transport equipment easily into homes, facilities, hospitals, or health professional’s offices to perform the BodyGem test.
  • We are now able to give clients accurate counts on their RMR (resting metabolic rate) instead of using math formulas that do not account for different variables within the body and environment.
  • We are able to assist dieticians, nutritionists, doctors, and hospitals with this technology to increase the value for patients and to educate them on their caloric needs

Why would someone want their metabolism measured?

A metabolic measurement will determine how many calories your body needs to meet your goals. Specifically, a BodyGem measurement might be right for you if you are

  • Trying to lose weight
  • Trying to maintain weight
  • Interested in improving overall health and fitness
  • Looking to add additional lean muscle tissue without sacrificing some along the way
  • Diagnosed with diabetes, sleep apnea, high blood pressure, or other weight-related conditions

So as you can see, this measurement is key for everybody. Understanding where your RMR is each month will make it that much easier to reach your goals instead of just guessing. At the same time, as your RMR increases, it is a sign that your health and conditioning is increasing as well.

Most times we severely underestimate or overestimate our caloric intake, yet we feel we are on track. However, majority of people plateau and do not understand why. This is why it is crucial to see whether your RMR is increasing or decreasing each month.

Here at breakthroughs, we are extremely excited to be able to offer this measurement exclusively on Long Island.

Want to truly give a gift of life for the holidays?

Buy a gift certificate for your loved ones. It will change their health dramatically. Not only will they receive their RMR, they will receive expert guidance from a B2F Coach to create the results they deserve in 2009.

Better yet, you deserve one as well. Treat yourself to this gift. This measurement is better then material gift you will receive. Breakthroughs To Fitness will put a stamp of approval on this breakthrough technology.

To receive your gift certificate, simply call the office at 516-203-4534 or you can email us at We would be more then happy to discuss more detail behind this measurement.

As always though, we are here to educate, empower, and inspire individuals to create the bodies and health they deserve. Therefore, we will keep posting on the importance of metabolism and the factors that play a role within your body’s chemistry set.

Metabolism is such a crucial part of your life when it comes to seriously reaching your goals. Are you prepared to do what it takes to make 2009 your best year ever?

We know we are.

“Make no small plans for 2009 for they have no power to stir the soul”

– Coach Rahz, Breakthrough Specialist

Dedicated to your results,

Coach Rahz and Greg

P.S. Have you reached any of your goals for 2008? We would love to hear what you have accomplished so far

P.S.S. Have you set your goals for 2009? Post some of your goals on the blog so we can assist you in reaching them

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