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Hey Everybody –

For the next 3 weeks, I’ll be doing a mini-series for you on how to approach fat loss. My goal is to help you prioritize your time and focus on the things that really move the needle.

I generally think of fat loss as three components:
Commitment & attitude
We’re going to work our way up from ‘least’ important, to most important.

So today is all about training. Specifically, something called EPOC (excess post-exercise oxygen consumption).

What is it? The simplest way to think of EPOC is to relate it to your car engine. You’ve probably either never noticed or cared, but each time you drive your car for a modest period and then shift into park and shut it down the engine doesn’t immediately cool off. Rather, it’s a gradual process.

If trained properly, your body will exhibit a similar effect except rather than just ‘cooling off’ you’re actually continuing to burn calories long after you’ve finished your workout.

How? Two simple approaches:
HIIT or High-Intensity Interval Training
Heavy resistance training, with short rest periods
For cardio lovers: When it comes to programming your training try to avoid slow steady state cardio. Rather, opt for short explosive intervals. Think sprinter vs. ultra-marathoner.

You can do this on a treadmill or outside.

Here is an example treadmill workout:
30min total workout
1 min walk
30 sec sprint
1min walk
1min sprint
1min walk
30 sec sprint
1min sprint

If you can shorten the rest period to 30sec, go for it.

For meat heads: try utilizing complexes in your programming such as:

Hang Clean
Front Squat
Push Press
Back Squat

Perform 4 sets with 8 reps for each exercise 2x week. Complete all 8 reps before moving onto the next exercise. The bar should never touch the ground aka it never leaves your hands.

Start with a light weight. This is much harder than it looks.

In short –
EPOC is influenced by the intensity, not the duration of exercise.

Best of luck.


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MacFitnessLabRat (1)… the iron sweat lab for 8 weeks of controlled experimentation.  You and another 9 participants will be placed under deep scrutiny by the unblinking eye of the A&P performance microscope.  For the next 8 weeks your body will not be registered as it was previously, and all rights and choices previously made by your former self have been relinquished!  You will now only be known as sample A,B,C….X,Y and Z respectively.  A personalized evaluation and fitness program with specific training protocols will be administered to each participant following and in accordance to all preliminary findings.  You are free to choose from a limited selection of predetermined fitness categories which will be released upon inquiry.  Through these four blocks of training I can only promise one thing, and that is you will never be the same again!  You may then find it quite difficult to convince your family, friends and co-workers of your new existence and that you are really YOU!  Following the 8 weeks of treatment, it is only then that you will understand that what you thought was the END is only the BEGINNING!

*Sign up today!

WHO: You and 9 others. *limited availability!

WHAT: mentioned above.

WHERE: The MAC Gym Laboratory and Research Institute.

WHY: Because we want you to live a life of positive health and well-being!

WHEN: Mid September. Deadline for entry is September 1,2016.

HOW: Contact Coach Joe D for further details: or in person @ MAC Gym.

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Quality Time Alone

So much emphasis today is placed on coaching. There’s a coach for this and a coach for that. There are hitting coaches, strength coaches, and life coaches. You’re coached up and coached down. Did you ever think about the ME coach? I’m talking about the coach that monitors your every move. This is the coach that knows how you feel every changing minute, the one you see in the mirror. The one you don’t have to pay an hourly rate. Most importantly the coach that knows your B.S. meter!Being alone (including cell phone use) limits distractions. You can be yourself, stay loose and even act overconfident for the moment (which is often healthy for less confident individuals). This becomes a quality time to instill a sense of self- discipline and the perfect moment to ask oneself many motivating questions. Who am I? How can I make myself better? What is today’s agenda? What are my weaknesses and strengths? How do I feel at this very moment and in this environment? Am I challenging my present limits? Am I being honest? Is my coach going to notice the improvements that are linked to this extra effort? If someone were watching, what would they see? What motivates me? And my all-time favorite question (even though I stress to my clients to first compete with themselves): What is the other guy (competition) doing right now?DX1_0501 (1)As a child growing up, I lived on a farm. Most of my friends lived many miles away and my dad, a hard-working blue-collar man had other priorities so, it wasn’t uncommon that many days would pass without “hanging” with a single person. I lived for sports but wasn’t always able to get together with friends to practice because I didn’t live in a neighborhood. I was forced to use alternative resources to pass the time and also improve my performance. When baseball season arrived, I used the brick porch wall and a tennis ball to work both throwing and fielding drills. I performed “mock” 9 inning baseball games. Heck, I even had fifty-thousand screaming fans there (yes, I had an imagination). I paid attention to the finest of details, everything from the wind up, staring down the runner and even shaking off the signs from the catcher.

When I began boxing in high school, I envisioned walking into the boxing gym (just as Rocky did) and then being greeted immediately by a trainer that was going to help me become the next Heavyweight champ of the world. I learned quickly of the reality that it takes months before anyone in the gym even asked my name. I spent the first few months teaching myself how to hit the heavy bag along with the shadow boxing and foot work, jump rope etc. This was the beginning of a great lesson for me. Others in my situation may have either looked for alternative gyms to train, or completely exited the sport. What I learned in retrospect was that the trainers weren’t ignoring me at all. They had their eyes on me the entire time. These trainers were not looking primarily for talent. They were checking to see if the dedication, consistency and self-motivating desire were all intact.

Through my amateur boxing career and into Professional status I continued with the same thought process. What I do on my own is truly what matters most. I began with the heavy bag that hung on my back porch, and the home-made boxing ring I made with my mother’s clothes line rope in the side yard. I set up a video camera (I think it was still VHS back then), and would record all of my moves for entire work outs. This was followed by film sessions and weightlifting in my basement.

I am not devaluing the role of a coach, as I am one myself. A coach has the critical role of conveying and reinforcing the correct techniques, tactics, discipline, etc. What I am saying is that there is no coach who spends as much time with you as the ME coach. Take the instructions that your coach has prescribed and put in some extra time…..ALONE to work on the necessary skills to become better at your craft.

Above, I have used a couple of inexpensive and priceless examples that I used to improve skills and qualities as a person and an athlete. Do it your own way. There are no rules. You will discover things about yourself that only this type of training can do. Talk to yourself, get emotional with yourself, and become obsessed with your discipline. Believe me, your coaches and many others will recognize your improvements as you become better at your craft and they will appreciate it. Most importantly you will have become more self-sufficient with added self- worth.