If you want that ‘ultimate’ beach body, building a little lean muscle will help you get there.

There are two main reasons for this:

1. Muscle is what gives you body that lean, sleek, sexy look.

2. The more muscle you have, the more calories — and ultimately body fat — your body will burn.

Now if you’re a woman reading this, I know what you might be thinking … “I don’t want to build muscle and get big and bulky.”

Rest easy. It’s not easy for women to build that degree of muscle. What’s more, building muscle for a woman is what gives her that toned, tight, sexy look.

So don’t worry. Even if you do put on a few pounds of muscle, you won’t look like some pumped up bodybuilder!

So what can you do to build muscle?

Easy. Start with these simple exercises you can do in the comfort of your own home:

Hindu Squats – place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you.

Jump Squats — Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position.

Pushups — Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position.

There you have it. Three exercises you can do today (even as soon as you’re done reading this!) that will help you build more lean muscle and burn fat.

If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups.

(if you can’t do that many, then do as many reps as you can for each exercise. Then gradually build up.)

Once you’re done with this superset, rest a minute or two. Then repeat 2 – 4 more times.

Do this, and I guarantee you’ll be huffing and puffing in no time. But best of all, you’ll be on the path to creating the “beach body” you’ve always wanted.

Oh and by the way — if you haven’t already, make sure you claim your FREE fitness consultation (an $87 value)

You’ll meet one-on-one with a highly-trained health professional. You’ll discuss specific nutrition and exercise techniques you can use for YOUR body to start seeing amazing results in just a few weeks.

Click here to get started.

Avoid This Common Diet Mistake

You hear it all the time …

“To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat.

The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats.

See, there are “good” fats and “bad” fats.

Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3’s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

That’s why if you haven’t already, I highly recommend you take advantage of your FREE Fitness Consultation (normally $87).

During this consultation, you’ll receive detailed nutrition and workout advice that’s specific to YOUR body and metabolism.

What’s more, you’ll get actionable tips you can use right away to put you on the path to a healthy, slim and fit YOU!

To get started today,click here.

]]> http://www.optcfitness.com/optc-updates/avoid-this-common-diet-mistake/feed/ 0 http://www.optcfitness.com/ofx-workout-of-the-day/418-karmas-a-b/ http://www.optcfitness.com/ofx-workout-of-the-day/418-karmas-a-b/#comments Wed, 12 May 2010 14:29:49 +0000 LT http://www.optcfitness.com/?p=1749 4/18  today we’ll do some traditional tabatas (20/10″s)

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

turkish getups = awesome

They dread the thought that, perhaps, on
some level they may actually be the creators
of their circumstances.

That they… in fact, may NOT be victims!
(what a dreadful thought!)

Mature individuals LOVE taking responsibility.

They take comfort in the fact that whatever
their current situation looks like, they have
played a BIG part in creating it.

Good or bad.

Mature people LOVE the idea that, with their
hands placed firmly on the steering wheel of
their life, that they can decide to move closer
to their goals or away from them.

This was a weird week for me at Optimal Performance.

I have been a bit “absent” for the past few
months due to the mental overload of school,

being injured , and expecting my 1^st son.

Upon my mental and emotional “return” to training
my sports and fitness clients, I noticed something
that I didn’t like…

EVERYONE was slacking! — People here at the express class are complaining about exercises trying to get me to change or replace, so it can be easier for them. Somehow or another I have been slacking also cause for a while I would just tell them OK!!!! Just do XYZ and that’s wrong on my part…

Some people I noticed were showing up, but only giving a 1/2
effort…. that too is my FAULT. Lack of communication is what I say to that. For not explaining to them that going through the motions is not going to get them where they want to be.

At first, I wanted to blame them for being pus*ies
and treating the workouts like washing their butts.

THEN I realized… it’s ALL MY fault!

I am to blame for creating the disgusting situation
I perceived all around me!

So, What did I do?

Manned Up!

I took full responsibility for the lack of results,
firmly grabbed hold of my bullwhip…

I gave myself a few good lashings and proceeded to
rain down terror on any and everyone that stood
between me and the high intensity environment that
we have worked so hard to establish at my gym.

Things are almost back to normal again.

Where are you making excuses in your life?

What are YOU blaming for the dysfunction you’re
experiencing?

Is it the economy’s fault?

Is it the governments fault?

Is it your children or spouse’s fault?

Is it because of the color of your skin?

Here’s what I think… It’s YOUR fault!

Open up a can of Whoop ass

As of recently I realized that people were possibly not pushing themselves as hard as they should… to answer the question I pissed at everyone and now we’ll step the workouts up a notch to that dreaded uncomfortable zone…..

Here goes:

Rotary DL’s w/ Barbell x 10 ea

Step up + curl-> press x 10 ea. leg

Burpbeesx 10

KB DL-> HP x10

Rot Slamsx 20

Seal Jacks x20

Jump rope x50 skips

DO THIS FOR  3RDS have fun

Well this morning I woke up and saw the Origianl terminator was on TV…started watching it and realized ” Oh Snap Im going to be late” gotta run…hence the Terminator workout….

 Circuit 1)      Floor Press x 5/5/3/3/2

                          Plank+ shldr Touch x 10 touch’s

                          front+ side raise x 8 ea.

 Circuit 2)  Chinup @ AMAP

                      TRX “T” Rows x 15

                       Curl to Press x 10

#1. Why “Fitness Gyms” Suck – And How They Fool You With “False Fitness”.

If you are the typical American, you’ve seen em’ – They are fluffed up with expensive chrome “exercise” equipment and wall to wall carpeting. They have the AC on so cold that the only way to break a sweat is to train in an Eskimo’s Parka Jacket. They are teaming with ravenous, pencil-necked personal trainers seeking to sink their teeth into your wallets and suck you dry of money and hope. I am talking about the Wal-Mart sized “Fitness Factories” that have been littering the American landscape since Arnold released Pumping Iron in the late 70’s. – I am talking about Fitness Gyms!

Let me ask you a question… how many times have you traveled to the “gym” only to find that you must circle the parking lot 7 times to find a space close enough to the entrance so that you wouldn’t have to walk? THEN you get your ass on a treadmill and walk for hours on end while staring at Judge Judy on the television (or what I call the idiot box aka America’s prime educator)?

Badass Lady

look familiar at your fitness gym? Certain times of the day everyone in there mother is there...

Jared "infamous SUBWAY biggest Loser"

“ Ok here Mr/Mrs.Gulibaliwitz just make sure you sign in everyday and this entire facility is yours to try and figure out how hell to get yourself in shape just like Jared did by eating all those damn subway sandwich’s ( side note I personally think Jared lost weight by shitting his brains out cause most Subway’s I’ve been in to are about as clean as, well use your imagination on that one)

They know that most Americans are LAZY and are completely unfamiliar with the actual hard work that getting fit entails. So, they provide you with all the smoke and mirrors plus fun atmosphere jam packed with tons of shiny new fitness gadgets to give you the false sense that you are going to get results – this is their biggest LIE! Plus once you get home ( after sitting on your butt for 8 + hrs for years on end tightening those hip flexors causing their antagonist to relax, hence the glutes eventually leading to a neural connection lack and your glutes now don’t work the way they should. Think 4 cylinder motor running on only two spark plugs instead of 4) they use the “Prime Educator” to sell you these asinine products that they sound like the next greatest thing. Making it sound appealing by using keywords “ Lose weight, 4 weeks, 4 minutes a day, etc, etc. Any of that sound familiar. Then somewhere in small print it probably says “INDIVIDUAL RESULTS MAY VARY. CONSULT WITH YOUR PHYSICIAN BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM” to cover their slimey butts.

I will show you how to achieve maximum health, strength and vitality the REAL way (like REAL women , men and athletes). My mission is to uncover all of the BS and the warm, fuzzy garbage that has had you trapped inside the same soft and flabby body that you’ve acquired since “WE” got pregnant – over 22 years ago!

#2. How “Health Foods” Are Nothing More Than Trash In A Green Box.

Monkey Shit, Cocaine, Toe Nails and Top Soil are ALL NATURAL – but that doesnt mean that you should eat it! Most people don’t understand that the processed food manufacturers are the second most powerful industry in this nation second to the drug pushers, and that they are both secretly working with each other.

Here is what I mean. The sicker and sadder that you are, the more drugs you’ll need to buy and energy drinks you’ll need to consume. So, if I were the owner of a multi-billion dollar Pharmaceuticals company it would be in my best interest to keep you SICK and DEPENDANT on my products… correct?

The big bad wolf!!!!

Since most Americans receive their education from the TV, I’d be sure to use it as a way to steer you down the road to dysfunction as fast as possible. The processed food manufacturers have always found a way to convince Americans to eat their man made shit by using crafty and innovative marketing techniques. They use TV commercials to “educate” you about the benefits of removing REAL all-natural foods from your diet (such as red meat and whole milk) and replace them with processed foods positioned as healthy.

Let me ask you a question… do you think a thing that us humans have used for ages such as whole milk is wrong? I don’t care about what religious or spiritual affiliation you have evolutionary science is a real thing. Humans have adapted over time to their environment and diets. Perhaps we’ve fixed whole milk by making it our own skim milk – hmm? Or maybe we’re right by intended developing methods of processing grains (like cereals) and fake fats (like “all natural spreads”) – and that the reason why our colons are suddenly all packed with putrid and festering feces and why many ‘Bad Breath Americans’ only move their bowls 2-3 times per week instead of daily is because of genetics or some other mystifying mistake that only medical doctors (the drug pushers) can decipher? “ Oh, wait your madula omblumgata is acting funny. Here I have a “ NEW” pill for you” such bullshit… why not figure out what’s wrong and fix the real problem. Oh wait I remember cause our doctor’s offices have turned into your 15 minute quick oil change places that’s why….

Are you really donating towards your doc's new wheels?

Parents who expect their chubby, lazy little Love Muffins to adopt a healthy diet and exercise when they themselves are sick, sad and stupid are OUT OF THEIR MINDS!!! They have a better chance at getting their dog to speak Cantonese than forcing their kids to give up soda pop and playstation for the rigors of labor and unsweetened ground foods.

Also, it is my point of view that “the plant can only be as strong as the seed and the soil”.

I will not only show you how to rear and cultivate young athletes but I will show you how to take REAL responsibility for the results that your athletes receive. The ball is in OUR court… not our doctors, not the school, not his/her coach – OURS!

LEARN MORE ABOUT REAL STRENGTH,CONDITIONING WITH US @ OPTIMAL PERFORMANCE TRAINING CENTER!!!!!

Anyway, I am done with my mad ranting… here’s just a few of my ran dom thoughts on fitness industry. This could have been an entire book but I’ll save you guys this time and stay tuned for more “ REAL TALKS”….

I’ll leave you guys with one of my favorite quotes “ Civilize the mind and make savage the body” Take a few moments and think about that statement….

I was just reviewing a big file of all the new exercise, diet, and
research proven fat burning tips I wrote down for 2009, and I
wanted to share 5 BIGGIES that can help your clients get more
results AND make your awesome workers even better..

So here we go:

#5 – Recent research shows shuttle-running is tougher than running
intervals in a straight line…

…so if you want to burn fat faster than ever, make sure you
incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

#4 – Use a food log.

“According to Men’s Health (Feb 2009, p 38), keeping a food log
helped subjects lose 3.5 more pounds than subjects that didn’t keep
the log.”

#3 – Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to
do this:

a) First of all, everyone loves progress, and if you can achieve a
personal record in each workout (i.e. could be # of pushups, plank
time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come
back for more attempts at breaking records.

#2 – Get a trainer or join a bootcamp

“According to Men’s Health magazine, (Dec, 2009), beginners who
work with trainers get more results than beginners who workout by
themselves”. Guaranteed.

#1 – Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you
to reach your fat loss goals.

Here’s the first motivational quote you can read tomorrow morning:

“Be loud and proud of the healthy changes you are making in your
life. There are many more folks secretly wishing someone will take
charge and be a healthy role model for them. It might not happen
overnight, but if you continue to lead by healthy example – without
preaching or being condescending – you can build an entourage that
will help you reach the next level.” – Craig Ballantyne

Those are 5 unique tips to help you lose fat.

For more fat burning workouts visit:

=> Fat Burning Workouts For YOU!

       ” 355″ method.. what that means is 3 excer. 55 reps of each.

         Excercises- Chinup/Sumo DL/Inc Bench Press

          * start at 10 reps of each excercise for the 1st round, then 9 reps and work down accordingly all the way to 1 rep…*

          After this hit a reverse bench crunch/ab wheel – 3 sets of 15 reps ea.

 For todays express workout we’ll hit 2(3) excercise circuits for 15 min’s

 circuit A) Inv row=> curl/sq=>row/Mb twist

circuit B) BB RDL/Pit squat/Trx Fallout’s

* Both set of circuits do 10 reps for each excercise….get as many rounds through as you can in 15 min’s