Hey everyone,
Last week we put out a super fun book packed with killer workouts. (Click here if you missed it).
But we forgot one thing.
Food!
So to fix that we just came out with an adjunct – The Next 21 Days Nutrition guide!
4 simple rules that will change your eating life.
Click here to download “The Next 21 Days Nutrition Guide”
Enjoy
-K
ps. Here’s the link to the Gourmet Nutrition Cookbook: Gourmet Nutrition Cookbook
Click here to download the book
Hey Guys
I just wanted to make sure you knew that we are officially in “Fatty” season. Between October 31st and January 1st you are more likely to stuff junk in your face than at any other time until next year.
So what are you going to do about it?
You have 2 choices:
1. Cry and whine – then stuff your face and join the rest of America
2. Cry and whine (or maybe not) – and bust some ass and join the small minority of people who are actually going to get healthier this winter.
It’s not really a hard choice, but in action… well that’s another story.
Here at AT we are kicking ass harder than ever, but I know there are a lot of you out there who can’t make it in to the studio and are pining for some love AT style.
Here’s where I can help fill that void in your heart.
I just finished writing one of the most entertaining (entertaining to me at least) and EFFECTIVE fitness books out there, and I’m going to give it to you. Consider it my early Christmas present.
Actually, now that I think about it – it’s my late Halloween present. You see it’s a Zombie themed book packed with 4 killer workouts that you can do almost anywhere.
Why would I give you this for free? As a thank you for being a loyal subscriber and for trusting your health and fitness to me.
Right click on the image and click the “Save As” command to download:
Download "The Next 21 Days"
The workouts in the book are tough BUT we wrote them with you in mind! So there are modifications to make the exercises easier AND tougher, all depending on your fitness level.
Enjoy the book
-Kian
ps. In 21 days you can either be fatter or trimmer, which are you going to choose? Download your copy of The Next 21 Days
Here at Ameli Training we are committed to providing you with the most cutting edge research on getting you your sexy body back, and one way that we do that is by going to conferences and rub shoulders with the people doing the research.
This last weekend I went down south and hit up the Perform Better Summit, and I want to give you a run down of what we learned and how it’s going to get our Concord CA clients the best results possible. I do this for you because I love you, and this way *I* do all the work and you can reep all the benefits. Thank me later 
I broke this up into two posts, day 1 and day 2. Look for part 2 next week.
Slide #1
Summary: For those of you who don’t train with us (shaaaaammmmmeee), we train barefoot all the time. Ever since the book “Born to Run” came out a lot of people have jumped on the barefoot band wagon. Mark Verstegen broke down the benefits and pitfalls in this session.
How this effects you: If you haven’t been training barefoot than you may want to consider starting; the modern shoe acts like a cast for the foot which weakens all of the musculature of the foot. When you do start make sure you go gradually, ie if you run 5 miles a day don’t pick up a pair of vibram 5 fingers and keep running at that same intensity.
We recommend warming up with minimalist shoes for a few weeks, doing your chosen activity as normal, and cooling down in minimalist shoes (or barefoot). After a month or so of this gradually incorporating work sets in your barefootedness.
Come into the studio if you’re interested in learning more.
Mike on Stage
Summary: Not at all about success secrets. This hands on session was all about how Mike Boyle incorporates corrective exercise into his warm up with his youth athletes.
What you should do about it: Adding in some “idiot proof” corrective exercise could really ramp up your fat loss by reducing the amount of pain you’re in. If you’re in pain you’re not going to be able to use the muscle as well, meaning you’re not getting as much muscle activation, which all boils down to reduced fat loss. If I get enough comments below I’ll put up a video of some killer exercises you can do at home.
By far the worst meal I’ve ever eaten in Long Beach… It took an hour and a half and what burned. This also meant I missed out on most of session 3 – Good news though was that session 3 was a big time fitness business lecture, so you’re in the clear.
Don't let his crutches fool you...
Summary: Dan John is a total strength training bad ass, he walked us through his hierarchy of training.
Me Strength?: Yes ma’am! Strength training is the new way to rock out your fat loss. I know what you’re going to say, weight training makes me bulky, we’ll cover that on day 2. Dan’s strategy is to make sure that you get 5 movements in each workout:
5. Pushing
4. Pulling
3. Hinge
2. Squat
1. Loaded Cary
That about does day 1. Let me know which topic you want to learn more about in the comment below and I’ll write up another post on the one that gets the most votes.
-Kian
Ps. Don’t forget to post your favorite topic below!
A lot has happened since I left you for France.
I got engaged
Yeah, this is where I proposed. The bar is set gentlemen
We’re running a badass iPad referral contest at Ameli Training
Well that’s pretty much it – but those 2 are pretty rad, right?
So while I was being hyper romantic and proposing in France I learned a lot about food and how we’re totally screwing things up in the states. Have you ever wondered why, despite our best efforts, we are still in the running for the most obese nation in the world?
The good news is we’re not number 1 any more – bad news? The rest of the world caught up to and is surpassing us. Check out this article:
http://www.good.is/post/chart-the-united-states-is-no-longer-the-fattest-country/
Here are the top lessons we can learn from the French.
Lesson #1 Eat with Friends
One of the most entertaining parts of meals in France, or almost any European country, is that every meal, from Breakfast to Dinner, we ate with each other. There was fatty yogurt and cheese, carbs galore, and meats from who knows where, but despite all the habits that go against common health knowledge I actually lost weight.
Eating with people will make you take your time, enjoy yourself, and in turn eat less. So even if you don’t eat in the manner that you’re supposed to the tempo of the meal will allow you to relax, eat slower, and take in fewer calories instead of eating a cellophane wrapped crap-wich.
Warning: When you eat with friends you tend to mirror their eating habits, so watch yourself if you’re eating out with buddies who make mimosas and chocolate cake part of their regular fare
Take away: Eat with your friends, eat well.
Lesson #2 Buy local and buy often
Every morning Anna and I would take a little jaunt out to the local market, pick up some bread and a few things for lunch or dinner. We got fresher foods in smaller quantities, and for only the meals that we were planning on making that day – maybe the next.
Instead of having a lot of junk hanging around the house to snack on we had planned meals full of fresh veggies. You know the drawer at the bottom of your fridge that you never open? In France, that thing was like a cab drivers door at a bad family reunion.
They’ll head to the market for a big grocery day on Saturdays, but other than that every meal is planned out and fresh. Not a whole lot of frozen junk, hell no hot pockets or any crap like that.
Take away: Go to the store 2-3 times a week
Lesson #3 Eat in courses – all the time
Even the most casual of meals is served in flights in France. Some kind of appetizer, a main course, maybe some cheese, salad, or a small desert, and that’s what makes up a meal. We ate together, we shared, we passed food.
The best part of the whole course system is that it broke down the meal into segments that were more manageable, and always left us something to look forward to.
Take away: you’ll eat less if you break your meal into smaller “chunks”
Lesson #4 Start smoking
I bet you never thought you’d hear me say that, but hear me out. The French tend to smoke a lot, before a meal, in the middle of a meal, after a meal, and on and on. While it’s not the best, or healthiest, habit it allows your stomach to get used to the food that you’ve already eaten.
So while you shouldn’t actually start smoking I think that finding an activity the breaks up the meal and forces you to slow down.
And that’s what this whole thing breaks down to – slowing down.
We eat in the car, on the road, pound bars and nuggets of food, all trying to fool ourselves into thinking that that’s what food is really all about. Without getting too spiritual on you, God created food for us to enjoy – not for us to slam down in one breath.
Take your time next meal and see how it changes your out look.
Try it for a week and see how it changes your physique.
Hell, try it for a month and see if you’re a happier person.
Let me know what you think
-Kian
Ps. Our iPad referral contest is still going on, we’re getting a lot of interest, but there’s still room for you at the top.
pps. Our e-mail contest is even easier to win, send me the e-mails of any local residents who you think would be interested in our program and I’ll hook the winner up with an iPod. Don’t worry I won’t spam them, they can remove themselves from our e-mails at any time.
I’m asked about “Cardio” on almost a daily basis. How much, when, how hard etc.
What shocks me though is that most people don’t understand that there’s fundimental difference between Cardio and Aerobics, and why waisting time on aerobics may be holding you back.
So why should you care if you’re doing cardio or aerobics? You all know the rectangle-square relationship – All squares are rectangles but not all rectangles are squares.
Almost like Kian is an Ameli, but not all Ameli’s are Kian:
All The Ameli's
A good definition of Cardio is pretty much anything that raises your heart rate substantially, but we should really only care about the events that create a “metabolic effect” – More on that later.
Aerobics on the other hand defines when we work in a particular energy system – The aerobic system. We essentially have 3 ways to produce energy.
1. Creatine phosphate
2. Anaerobic Glycolysis
3. Aerobically
The first two are used during the first 10 seconds and 2 minutes of exercise respectively, and will show up later on during longer bouts of exercise. Aerobic energy production is slower and takes a while to jump in, but is really important for long term energy production.
In a real world example running or walking on the treadmill for an hour would be aerobics, while doing a weight lifting session quickly – squats to push-ups to lat pull downs repeated 3X followed by another super-set of exercises – would be cardio.
If you need a more in depth take on this whole topic, pick up Lou Schuler’s and Alwyn Cosgrove’s book, “The New Rules Of Lifting”
Ok, now that we’re clear on how they are different, let’s take a look at why you should care.
Aerobic exercise has a tendency to burn more calories during exercise than an intense cardio session, say around 500, with about an hour of afterburn or metabolic effect, which is an increased calorie burn post exercise.
The example of interval training above wouldn’t burn as many calories during exercise, BUT, and this is a huge but, the afterburn can last between 12 and 36 hours. On average that means you’ll burn around 800 calories AND build muscle which will burn even more calories and make you look way sexier.
That means that if you do only aerobics or only intense cardio you have the potential to burn an extra 300 calories per workout and build muscle with intense cardio
Absolutely not.
What this does mean is that if you only have a short period of time to workout and your goal is to lose fat then your obvious choice is to do intense cardio sessions – for most of your workouts. However if you have extra time, or want to workout on back to back days then aerobic activity definitely has it’s place.
Also, if you LOVE aerobics or you’re training to improve your performance in an aerobic event then doing aerobics is a really good idea.
Hopefully that clears up more questions than it creates. Pop a comment in if you’re confused.
-Kian
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