Lately everyone has been asking me, "what is the best type of cardio to lose body fat?"
The answer is Interval Cardio Training!
Interval Cardio Next Level Style is set up in "levels", oh yeah! you like that snazzy play on words? I know I'm a genius right? ;-)
By "Levels" I mean timed intervals varying in intensity. The best example would be:
level 1= go 1 minute as hard as you can (on an intensity scale that would = a 9 or 10)
level 2= 1 minute of moderate intensity ( like a 5 or 6 on the same scale)
level 3= 1 minute of light intensity ( 2 or 3 on the scale= walk)
These 3 levels make up a "round", you should begin by doing at least 3-4 rounds.
This brand of cardio training should be done either post-strength training or on your "off" days. By the way you should definitely be strength training total body at least 3 days a week!
Make sure to include a 5 minute steady state warm up before attempting this more difficult cardio routine! Steady state means staying at the same speed and intensity for the entire duration of the warm up.
Next Level Interval Cardio for Fat Loss can be done in a variety of ways, tread mill, eliptical, track, running hills, running sprints, etc. etc. etc.
Follow the Next Level Motto of "break a good sweat every day" and you will find yourself beach ready in no time!
Now lets take your Fat Loss to the NEXT LEVEL!
Yours In Fitness,
Steve
P.S.- Welcome back to all my loyal Boot Camp Veterans! You girls are awesome, keep up the hard work!
welcome to all the new Boot Campers! Follow the meal plan!
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Wednesday, May 27, 2009
Monday, May 11, 2009
Celebrate Women's Health this Month with the Beach Body Boot Camp!
May is National Women's Health Month, what are you doing for yourself this month to get or remain fit?
Do you exercise regularly?
Do you follow a sound nutrition program?
Are you taking Prograde Supplements?
These are questions you should answer yes to across the board!
If you answered NO to any of those questions than you need to make sure that you make a change in the month of May, and continue on with these great healthy habits for the remainder of your lives!
The only thing we truly have in life is our health! Do NOT take your health and fitness for granted. Be there to see your children and their children graduate, get married, etc.
Please do not sell yourselves short!
To help local women get moving I am offering free 1 week unlimited free trials to the premier womens only fat loss boot camp in the State, the Next Level Beach Body Boot Camp.
Call Now to get your free week trial! 315-790-5851
We are also opening up a morning session starting Tuesday May 26th @ 5:30 AM! Spots Limited!
Yours In Fitness,
Steve Krebs
Do you exercise regularly?
Do you follow a sound nutrition program?
Are you taking Prograde Supplements?
These are questions you should answer yes to across the board!
If you answered NO to any of those questions than you need to make sure that you make a change in the month of May, and continue on with these great healthy habits for the remainder of your lives!
The only thing we truly have in life is our health! Do NOT take your health and fitness for granted. Be there to see your children and their children graduate, get married, etc.
Please do not sell yourselves short!
To help local women get moving I am offering free 1 week unlimited free trials to the premier womens only fat loss boot camp in the State, the Next Level Beach Body Boot Camp.
Call Now to get your free week trial! 315-790-5851
We are also opening up a morning session starting Tuesday May 26th @ 5:30 AM! Spots Limited!
Yours In Fitness,
Steve Krebs
Thursday, January 8, 2009
Turn Your New Years Resolutions Into Next Level Results: Part II
Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?
So we already figured out the obvious: you want to look better and get that Beach Body! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this dream.
There are three major ways you can track “look better” progress in order of importance from least to most important:
Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.
Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into those skinny jeans.
Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).
Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?
Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.
In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your Beach body) then you better make that appointment.
*Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.
Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.
At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.
Yours In Fitness,
Steve Krebs
So we already figured out the obvious: you want to look better and get that Beach Body! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this dream.
There are three major ways you can track “look better” progress in order of importance from least to most important:
Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.
Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into those skinny jeans.
Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).
Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?
Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.
In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your Beach body) then you better make that appointment.
*Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.
Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.
At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.
Yours In Fitness,
Steve Krebs
Tuesday, January 6, 2009
Next Level New Years Resolutions success: Part I
Step One- The Why: Why do you want to do this?
Ok, It's time to get serious. In almost every initial consultation I do, when I ask why they have contacted me today, here is the typical answer that I first hear:
“Well, I just want to get healthy and lose weight I guess.”
Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in, or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).
Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and that’s okay because the desire to improve your appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality. ;-)
So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to go the beach and take their shirt off, or wear a new bikini and not feel self-conscious. Others want to get back into their "skinny jeans" that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work.
And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Chile, or get off the plane in Florida when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works!
This is the stuff that gets people excited and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.
So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are YOUR GOALS? For appearance? For Fitness? Do you want that flat stomach? Beach Body? Bulging Biceps? Set your goal, handwrite it, and post somewhere you can see it everyday!
Yours In Fitness,
Steve Krebs
www.nextlevelbeachbodybootcamp.com
Ok, It's time to get serious. In almost every initial consultation I do, when I ask why they have contacted me today, here is the typical answer that I first hear:
“Well, I just want to get healthy and lose weight I guess.”
Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in, or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).
Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and that’s okay because the desire to improve your appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality. ;-)
So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to go the beach and take their shirt off, or wear a new bikini and not feel self-conscious. Others want to get back into their "skinny jeans" that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work.
And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Chile, or get off the plane in Florida when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works!
This is the stuff that gets people excited and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.
So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are YOUR GOALS? For appearance? For Fitness? Do you want that flat stomach? Beach Body? Bulging Biceps? Set your goal, handwrite it, and post somewhere you can see it everyday!
Yours In Fitness,
Steve Krebs
www.nextlevelbeachbodybootcamp.com
Tuesday, November 11, 2008
Holiday Survival Tip #2
Hey everybody, hope you are having a great week!
With the holidays coming at us fast here is another tip to help you avoid that holiday weight gain!
This may seem simple, but it works. Just because there are all kinds of treats, and bad foods associated with the holidays does not mean you have to eat a plate full of all of them. Use good judgement when it comes to serving sizes, especially when it comes to the holidays.
I'm not saying that you should not splurge a little bit, but do NOT become a holiday glutton!
Yours In Fitness,
Steve Krebs
With the holidays coming at us fast here is another tip to help you avoid that holiday weight gain!
This may seem simple, but it works. Just because there are all kinds of treats, and bad foods associated with the holidays does not mean you have to eat a plate full of all of them. Use good judgement when it comes to serving sizes, especially when it comes to the holidays.
I'm not saying that you should not splurge a little bit, but do NOT become a holiday glutton!
Yours In Fitness,
Steve Krebs
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