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 Ab-Solutely-Fit.com

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

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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 :-)

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Carbohydrates Made Simple

Posted in Fat Loss Secret, Nutrition on August 29th, 2011 by admin

Carbohydrates made Simple

Eat Well Train Hard, and Live with Passion

Carbohydrates have been misrepresented and given a bad name because of popular fad diets and health professional who aren’t willing to do their due diligence to know the facts about this fundamental macro-nutrient. I want to shed some light on the subject without getting too scientific. Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

What Are Carbohydrates?

Carbohydrates are found in a wide array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

The basic building block of every carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen. Starches and fibers are essentially chains of sugar molecules. Some contain hundreds of sugars. Some chains are straight, others branch wildly.

Carbohydrates were once grouped into two main categories. Simple carbohydrates included sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Complex carbohydrates included everything made of three or more linked sugars. Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren’t so great. It turns out that the picture is more complicated than that.

The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source.

Now that we know what they are and what they do in our bodies, let’s talk about good carbs vs. bad carbs.

Bad Carbs List: Aka Simple Sugars- BAD with a Capital (B) These Carbs Increase Belly Fat

The most important simple carbohydrates to limit in your diet include:

  • Soda
  • Candy
  • Artificial syrups
  • Sugar
  • White rice, white bread, and white pasta
  • Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
  • Pastries and desserts

Good Carbs List: Aka Complex Carbohydrates

Complex carbohydrates are considered “good” because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day.

Picking complex carbohydrates over simple carbohydrates is a matter of making some simple substitutions when it comes to your meals. Having brown rice instead of white rice, having whole-wheat pasta instead of plain white pasta are better choices if reducing your belly fat is your goal. You may have heard of the term glycemic index which refers to the effect a specific food has on a person’s blood sugar.  Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. If release fat from your belly is your goal then pick food that have a low GI number. Here my list of five Complex Carbs you should have in your diet.

  • Sweet Potatoes
  • Brown Rice
  • Banana
  • Chick Peas
  • Lentils

My Favorite 5 Fat Burning Carbs

  1. 1. Oatmeal (Steel Cut Oats)
  2. 2. Kale
  3. 3. Black Beans
  4. 4. Blackberries
  5. 5. Sweet Potatoes

Bonus: Cinnamon and Chili Pepper add spice and kick to your fat burning food selections.

When picking your carbohydrates always select them according to what your activity level is going to be for the day. For example eating a bowl of grapes at 10pm isn’t the best idea because most people will be going to bed shortly after eating the grapes. Having grapes with a protein source for a mid morning snack on a workout day is a much better fat blasting decision. I hope this short article serves you, and please feel free to email me with your question and comments.

As always Eat Well, Train Hard, and Live with Passion.

Coach Rahz Slaughter, MPT

Creator of the 28 Day Belly Fat Diet Guide

Free Download @ www.28daybellyfatdiet.com

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Locust Valley Personal Trainer Shows how to Burn Post Baby Fat Fast

Posted in Fat Loss Secret, Inspiration, Locust Valley Personal Trainers, meta burn, Motivational on July 25th, 2011 by admin

How to Burning Post Baby Weight Fast

How to Lose Post Baby Weight Fast

Hey Coach Rahz here,

WoW… is all I can say about the weather here on the east coast this summer. I’m loving it! I don’t like the cold, so you will not hear me complaining about the heat. I did have a scary moment this week when my grandmother’s power went out and I didn’t know about it until the next day. If you haven’t heard me talk about my grandmother, she is my Rock. She is my inspiration to live life with passion and zest. She never allows her tough life situations or challenges effect her positive outlook on life. Can you image if we all had her mindset: live life, love people, and as she always says, “Keep on keeping on.” Ok, enough about grandma and on with today’s post.

Over the past few weeks here at my Locust Valley personal training studio, I’ve been getting a few questions about “Burning the Baby Fat.” So I’m going to breakdown two powerful concepts that will help any mother struggling with burning their post baby belly fat fast. If you’ve followed me or been coached by me you know I start everything with mindset.  Why? The main reason is that I’ve found that most people will not achieve their goals and ambitions without having the right mindset from the start.

So what is the right baby burning, fat melting, body transforming mindset?

Here’s the secret I’ve used to helped hundreds of Long Island women shed their unwanted baby fat fast. Are you ready?

Believe, Believe, Believe!

Since opening my MetaBurn Fat Loss Studio in Locust Valley, I’ve met so many wonderful mothers all struggling with the same frustrations, challenges, and failed attempts to get their pre-baby bodies back. After talking with them I’ve found one trend that sticks out like a sore thumb, they don’t really Believe they can regain their pre-baby bodies back. In my opinion the reason for this is they are afraid to fail, they have accepted that this is as good as it gets, and some aren’t really committed to do the work necessary to burn the baby fat. Most mothers wish they could have a baby, and then bang a few weeks later see their bodies just shrink back to pre-baby size. Well news flash, that’s not going to happen, but I’m here to share that it’s easier than you think, and I have so many mothers reclaiming their bodies in 6 weeks, 12 weeks, and losing serious pounds. My client Brenda lost all her baby fat in about 8 weeks following the MetaBurn Fat Loss system. So here’s what I need you to do right know so that we can change your belief system about what you can and can’t do. Yes, I’m going to ask you to write something down on paper.

It’s called an incantation and it’s a power strategy to reprogram your mindset.

” I am 100 % committed to reclaiming my beautiful, attractive, healthy body back, and nothing will get in my way.”

Exercise:

Read this incantation aloud for 2-5 minutes per day for 21 days. If you’re truly committed this one exercise will give you the motivation, energy, and excuse shattering strength like nothing you’ve ever experienced in your life.

The second concept I will share with you in is post is my famous 3 P’s Method:

Prioritize, Plan, Prepare

This concept is simple yet what I have found is that mothers and people in general just don’t get it.  You’ve probably heard that success leaves clues in its wake. Well, successful mothers who have transformed their bodies back to their pre-baby status utilize the 3p’s method in some form. I’m not going to go into great detail here because I have created a video that really digs deep into the 3P’s method and you can watch the short video and get all the details. For the purpose of this post here’s a basic summary of the method.

Prioritize:

This means making Health, Fitness, Nutrition, and Your Body a priority. Over my 11 years and among the thousands of mothers I’ve met and coached, the common trend is family first, me last. I completely understand that it’s a mother’s priority to take care of her family, but at what cost to her happiness? If she hates her body, feels unattractive whenever she tries on clothes, doesn’t want to go out because she feels like she looks fat, or worst of all, covers her body up in big clothes to hide her pain of not loving who she is. This has to stop because there are too many mothers who deserve to feel great about their bodies and most importantly, love themselves for creating the person they are. I empower you mothers to put yourself first sometimes and prioritize your life around your feelings and wants sometimes. You will immediately experience a sense of power and energy.

Plan:

One of my favorite quotes is “If you fail to plan, you plan to fail.”

Simple to understand: Plan your meals, plan your exercise, plan your life around what’s important and has value to you. Time isn’t an excuse, because time is the only equal factor we all have. If you require a more detailed understanding about planning your meals, exercise, and life contact us and let me and my coaches assist you with creating the ideal MetaBurn lifestyle. 

Prepare: Final P

Here’s where the rubber meets the road. I taught my private clients success tricks for all aspects of their lives, and I’m going to share two simple success tricks that have helped my happy mothers burn post-baby belly fat, sculpt Jennifer Aniston arms, and tighten their asses enough to rival J Lo’s moneymaker.

Jennifer Lopez Burns Post Baby Fat Fast

Coach Rahz’s Success Tricks

1) Sunday FunDay- Cook your meals on Sunday night for the week

2) Pack it- Never leave home without 1 to 2 meals. These meals can be healthy low sugar bars, shakes, or as I do, Tupperware filled with home cooked meals.

Well there you have it, a simple starter plan to jump start your baby fat burning journey today. I truly hope this information serves you, and you find value in the content I share on this blog, though my emails, and programs. It is my deepest passion to serve you and assist as many women to regain their pre-baby zest, and start loving themselves again. If you have any questions, comments, or just want to talk please feel free to contact me via the comment section, or via email. If we’re not Facebook friends, why not? Click —>MetaBurn Fat Loss Studio <—–  and hit the Like Button.

As always Dedicate to your Results,

Eat Well, Train Hard, and Live with Passion!

Rahz Slaughter, MPT



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5 Flat Tummy Myths-3 Steps to Tighter Abs

Posted in Fat Loss Secret, Locust Valley Personal Trainers on June 1st, 2011 by admin

5 Flat Tummy Myths (and 3 Steps to Tight Abs)


It’s bathing suit season and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people believe. Don’t waste your time on these:

Myth #1: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

* Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

* Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

* Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).

* Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

* Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

* Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

* Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

* Step Three: Come train with me.

MetaBurn Fat Loss Studio- Locust Valley Personal Trainer

This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this post to get started on an exercise plan that will get you those amazing abs. We routinely assist client lose 10-15 pounds in less than 7 weeks. The MetaBurn Fat Loss Studio is quickly becoming Locust Valley’s top weight loss, and Personal Training  facility. Located 480 Forest Ave. Locust Valley, New York 11560

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