Two Important Things For You To Know About

#1.  How to sign-up for the Free, Fat-Loss Bootcamp

#2.  Today is the LAST day to get the brand new Client Success Manual for 50% off

How to sign-up for the Free, Fat-Loss Bootcamp

Spots are going, so send an email to my assistant, Natillie (thebodyyouwant@yahoo.com), to reserve a spot in the class time you want.

The subject line should read “Josef’s bootcamp“, and in the body include:

1.  the time you want (9:30, 10:30, 11:30, 12:30, 1:30 or 2:30)

2. your name

3. email address

4. phone number

Today is the LAST day to get the brand new Client Success Manual for 50% off

Today, August 24th, 2009 is the very last day that you can get the Client Success Manual for half price.  If you’ve ever wondered exactly what to do in the kitchen and in the gym to get the body you want in the time that you actually have without being hungry, then this is your answer.  In this manual I break down the mindset, nutrition and exercise program to help you get and keep the body you really want.

It’s got a complete 16 week program, a three phase nutrition program for life-long leanness, and 30 delicious, usually easy fat-burning recipes.  For more info click here.

If you’re a client, don’t worry about this.  If you are a current client when I get my first shipment of the manuals, then you’ll be getting one absolutely free.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Why Does Interval Training Really Work?

Unless you’ve been living under a rock, you should be pretty well aware that aerobic exercise is next to worthless for fat-loss.  You can put a woman on an 18month marathon training program and she won’t lose a pound! (1)  (If that sounds weird to you, then please read my piece from last week as the Washington, DC Weight Loss Examiner.)

While the most important part of a fat-loss exercise program is the metabolic resistance training, there isn’t a very good consensus on WHY metabolic resistance training and interval training work so well for fat-loss.

I used to think that it was because of this thing called EPOC – excess postexercise oxygen consumption, or the metabolic boost (elevation) that you get after intense exercise.  But, it turns out that EPOC probably isn’t big enough to account for the amount of fat-loss, and fat-loss doesn’t really work that way (calories in vs. calories out).

I have a new theory of why it works that I am reprinting here from my Monday post as the DC Weight Loss Examiner:

Interval training only consumes your stored carbs for fuel.  Body-fat is fundamentally regulated by the hormone insulin.  More insulin = more body fat and vice versa.  When you deplete your muscles carbohydrate stores (glycogen) you improve your sensitivity to insulin.  The more sensitive you are to insulin the less insulin you need to make to handle the same amount of food and/or carbohydrates.  The increased sensitivity to insulin is temporary, but if you do high intensity exercise like interval and resistance training you will appear to be someone with better insulin sensitivity (have less body-fat). (2-5)

That is the primary way that I think interval training creates superior fat-loss.

The secondary way is that intense exercise releases stuff called catecholamines.  These are chemicals like epinephrine and norepinephrine that stimulate the release of fat from your fat cells to be burned off.  The calories consumed by the workout are probably irrelevant.

I could be totally wrong, but that doesn’t matter.  it still works far better, in far less time and is more fun.

For more free info on how to do intervals click here.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

References:

1. Janssen, G. M., et al.  Food intake and body composition in novice athletes during a training period to run a marathon. International journal of sports medicine, May 1989; 10(1 suppl.):s17-21
2. Joslin. Elliot. Et al. Joslin’s Diabetes Mellitus. Lippincott Williams & Wilkins. 13th edition, 1994
3. Nussey, Stephen. et al. Endocrinology: An Integrated Approach. Informa HealthCare, 1st edition, 2001
4. Kronenberg MD, Henry M. et al. Williams Textbook of Endocrinology. Saunders. 11th edition, 2008
5. Lehninger, Albert. Et al. Lehninger Principles of Biochemistry. W. H. Freeman. 5th edition. 2008

A New Year, A New Body

Happy New Year!

You asked for it, you got it.  Many of you all have asked for:

• Help with motivation
• Help with energy
• Help with finding the time
• More samples of my programs
• More exercise guidance
• Help with dropping belly fat, arm fat, back fat, thigh fat, butt fat…

Here it is. With the good folks at Primer Magazine, I have laid out a complete 12-week, 3-phase program that addresses ALL of the above points and spells out the nutrition AND exercise program to get you MAXIMUM results in MINIMUM time.

For the ladies, yes, Primer is a men’s magazine, don’t worry about this.  This is a fat loss program NOT a muscle growth program.  While almost everyone will gain some muscle on this program, the women just won’t gain that much and what you do gain will be sexy and feminine.  It takes a lot of a different kind of work to turn into a she-man, and this isn’t that program.  (Not to mention that there really isn’t that much demand for the she-man look.)

There are only 2 differences between men and women when it comes to body-composition training (improving ratio of fat to muscle):

#1.  Women usually need fewer carbs.  So just eat more fruits and veggies and use a Whey recovery drink intead of a carb + protein one (i.e. Surge)

#2.  Sometimes women need extra cardio.  Occaisionally women need to add 10, 15 or 20min of hard steady-state work AFTER their intervals.

However, I don’t see this very often.  I have plenty of ladies in their late 50’s who look great without any steady-state work.

So, 1st follow the plan as written and track results.

2nd If results are not as desired, check that you are eating on-point and lifting heavy enough weight.

3rd, if #2 doesn’t fix (it almost always does), then tack on 15min.

Here is part one of the road map to a brand new you.

Josef Brandenburg is also the author of The Body You Want, and a Washington, DC based nominee for 2009 Personal Trainer of the Year from Personal Fitness Professional Magazine. Click here to find out more.