tag:blogger.com,1999:blog-61944512386180866062024-02-06T19:25:44.034-08:00Jem YehWelcome to the Internet's leading resource on health and fitness.Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.comBlogger125125tag:blogger.com,1999:blog-6194451238618086606.post-79129401734373461282017-11-19T07:50:00.001-08:002018-01-10T07:51:46.480-08:00Eat Flexibly<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZ56t9BLqGIGvdXEXoTEfmu3iEw0y7CPMPBocNqZ1vfhPwqVQPJ4wNToVbE_Z0IjvzTxUfaLodyFAJVekyCJClFJA22_KXYg_KRPWj30QVqCqKUdjwV7IQz1Q3VM3P2XPyO69BjOV0js/s1600/received_10108827058999884.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: black;"><span style="color: white;"></span></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTnI9lNUg9kM3za7fLot8V2FT4UYnM0rnE2Qi46X5dhrrxFPZCDUKm7q3acuYvtNx3yak4PnScCARPGug4uv3AFXZZBTjXWpQxvT0HfXmeJ8_I9BdTfuBr4ho0A2vVKgjDcBNDB3hsPqw/s1600/eat+flexibly.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: black;"><span style="color: white;"><img border="0" data-original-height="663" data-original-width="509" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTnI9lNUg9kM3za7fLot8V2FT4UYnM0rnE2Qi46X5dhrrxFPZCDUKm7q3acuYvtNx3yak4PnScCARPGug4uv3AFXZZBTjXWpQxvT0HfXmeJ8_I9BdTfuBr4ho0A2vVKgjDcBNDB3hsPqw/s320/eat+flexibly.png" width="245" /></span></span></a><span style="background-color: black; color: white; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">When you get the urge to want to follow a strict diet be it vegetarian, low carbs, kept, south beach, paleo because it's easier to just "eat this and avoid that", you should always ask yourself this first, "is this something I can do long term?" "can i never have donuts, alcohol, soda, meat, or eat after 6pm?" </span><br />
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<span style="background-color: black; color: white; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">If the answer is no, don't even start because you're just setting yourself up for failure.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZ56t9BLqGIGvdXEXoTEfmu3iEw0y7CPMPBocNqZ1vfhPwqVQPJ4wNToVbE_Z0IjvzTxUfaLodyFAJVekyCJClFJA22_KXYg_KRPWj30QVqCqKUdjwV7IQz1Q3VM3P2XPyO69BjOV0js/s1600/received_10108827058999884.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="960" data-original-width="540" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZ56t9BLqGIGvdXEXoTEfmu3iEw0y7CPMPBocNqZ1vfhPwqVQPJ4wNToVbE_Z0IjvzTxUfaLodyFAJVekyCJClFJA22_KXYg_KRPWj30QVqCqKUdjwV7IQz1Q3VM3P2XPyO69BjOV0js/s320/received_10108827058999884.jpeg" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsASKIYrTsQQIuhYgce8fcr9bZF-vFUWifCMwUaEeX6ayQXjV3WD8CPV3MUxpkeFbMhRCpdfP_E3CRTy4iVch3m1pHNcnpWd3si766t1tT5Uo5OztmnMtBI80n6c_QVXV-hdDlKMAUkU/s1600/21557928_1955368541386989_6186112367795963163_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="960" height="332" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsASKIYrTsQQIuhYgce8fcr9bZF-vFUWifCMwUaEeX6ayQXjV3WD8CPV3MUxpkeFbMhRCpdfP_E3CRTy4iVch3m1pHNcnpWd3si766t1tT5Uo5OztmnMtBI80n6c_QVXV-hdDlKMAUkU/s400/21557928_1955368541386989_6186112367795963163_n.jpg" width="400" /></a><span style="background-color: black;"><span style="color: white;"><br style="font-size: 14px; letter-spacing: -0.11999999731779099px;" /></span></span>
<span style="background-color: black;"><span style="color: white;"><span style="font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">Eat flexibly. </span><span class="text_exposed_show" style="display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;"><br /><br />Find out what your calorie requirement is for weight loss (everyone's different but not that different). Once you've tracked your calorie intake for a couple days, you'll get better at eyeballing food portions, esp with the type of food you really enjoy but always feel guilty eating (caloric dense, processed or fatty foods).<br /><br />The bigger you are, the longer this will take but once you get there, you will no longer need to "eat less" and your diet become even more flexible than before.<br /><br />If you have to have "eat days" or "cheat meals", it just means whatever diet you're on is probably not going to work long term. So avoid diets that comes with "cheats" because it's built around restriction and sacrifice instead of creativity and habit building.</span></span></span><br />
<span style="background-color: black;"><span style="color: white;"><span class="text_exposed_show" style="display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;"><br />As long as it's not rat poison, you can eat it. It's a matter of quantity of food. As long as you can get yourself to love eating more satiating foods (low to zero calorie liquid, fiber, lean meat), you'll have an easier time eating less and staying in shape.<br /><br />You will get hungry from time to time but the more distracted you are from eating, like working, playing, exercising, and sleeping, you'll have an easier time not thinking about eating.<br /><br />No food is "clean", no food is "super", all foods are made up of chemicals and if they are indeed "food", your body will find a way to use it, esp when you're in a caloric deficit. In fact, you'll use them even more efficiently. If you're overweight, you should focus on "eating less" than "eating healthy" because eating heathy won't always help you get to a healthy weight but eating less always do. For some people eating healthy (or "clean") might have helped them lose weight but it wasn't intentional. They accidentally ate less calories by following the latest fad diet or eating advice without budgeting their intake and output. You don't want your weight loss to be an accident, especially if you've tried many other diets in the past with no success. If you are going to put in the time and energy for it, you might as will guarantee that you will lose weight.</span></span></span><br />
<span style="background-color: black;"><span style="color: white;"><span class="text_exposed_show" style="display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;"><br /></span></span></span>
<span style="background-color: black;"><span style="color: white;"><span class="text_exposed_show" style="display: inline; font-family: "sf optimized" , , , "blinkmacsystemfont" , ".sfnstext-regular" , sans-serif; font-size: 14px; letter-spacing: -0.11999999731779099px;">How do you track calories while eat flexibility? First, find out how many calories you need to lose weight at the rate of fat loss you're willing to shoot for, take your maintenance minus the deficit you get your target caloric intake. Then, fit the essential stuff first (protein and fat) and fill the rest with whatever foods you actually enjoy to make this a sustainable process. You can all the details by googling "flexible dieting" by Lyle McDonald and use apps like "Myfitnesspal" or "LoseIt" to start tracking today.</span></span></span><br />
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-65776344040238239042017-11-14T22:16:00.003-08:002017-11-14T22:18:04.527-08:00Your Excuses Are Invalid.<div style="font-size: 14px; letter-spacing: -0.11999999731779099px; margin-bottom: 6px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpdllmiWOEIr0OKcXIPMqU1PnB8AMj2fTQ7LDTSLx_1SSg_t8ESPd6j3abAfmWkzDw5sTm0nGi6biLzQtLzZNmfURp3YMvpe91w7EeqHWz-8j6IDZSSpb06vUxM5euO-fAKce9Yx_oxmU/s1600/Screen+Shot+2017-05-23+at+1.16.21+PM.png" imageanchor="1" style="clear: left; color: #1d2129; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="530" data-original-width="975" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpdllmiWOEIr0OKcXIPMqU1PnB8AMj2fTQ7LDTSLx_1SSg_t8ESPd6j3abAfmWkzDw5sTm0nGi6biLzQtLzZNmfURp3YMvpe91w7EeqHWz-8j6IDZSSpb06vUxM5euO-fAKce9Yx_oxmU/s320/Screen+Shot+2017-05-23+at+1.16.21+PM.png" width="320" /></a><span style="background-color: black; color: white;">Stupid stuff always happens, minor injuries, vacations, divorces, or getting fired, it's all psychological. If you're really wanting to get fit and stay fit, learn to work around your obstacles because getting and staying fit can be a completely unrelated to your life problems if you want it to be. </span></div>
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<span style="background-color: black; color: white;">Like you're not going to stop brushing your teeth just because you're busy buying a new house or stop feeding your kids just because you got a second job. Why? because it's a h<span class="text_exposed_show" style="display: inline; font-family: inherit;">abit, this is why fit models stay fit, they actually ENJOY working out and not just working out to get in shape. Learn how to fall in love with training and cooking and they will never feel like a chore no matter what problems comes up, you gonna keep doing what you love. </span></span></div>
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<span style="background-color: black; color: white;">Too busy with work? i'm sure you can fit a set of push up by your desk that takes 10secs a few times a day. Too busy to cook? I better not see you on Facebook raving about some new show you're watching! Strained your wrist so you stopped going to the gym? You know the rest of your body is still healthy and functional right?</span></div>
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<span style="background-color: black; color: white;">Quit your excuses.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXJcW3qhaDIUh_BjYuBQF7vj_eGB_NzLcBZSt_Ty-oGogGVoX_AI6vWQLqsGprb0QWwPtI_Uoml-2YaiqHdw08dZpRTY7YOmt8FMnJxf8ru3Ws3KBrNG255do6YnfcHbFSmDDsImu7sko/s1600/injuried+is+not+an+excuse+to+not+lose+weight.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: black; color: white;"><img border="0" data-original-height="531" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXJcW3qhaDIUh_BjYuBQF7vj_eGB_NzLcBZSt_Ty-oGogGVoX_AI6vWQLqsGprb0QWwPtI_Uoml-2YaiqHdw08dZpRTY7YOmt8FMnJxf8ru3Ws3KBrNG255do6YnfcHbFSmDDsImu7sko/s320/injuried+is+not+an+excuse+to+not+lose+weight.png" width="301" /></span></a><span style="background-color: black; color: white;">It's smarter if you just tell yourself, it's not a priority. So that when it does becomes a priority, you'll be resourceful enough to take action instead of being chronically depressed about how your life sux, you're not in control, and you'll never be fit.</span></div>
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<span style="background-color: black; color: white;">If you really want it, get down on the floor right this moment and give me 10 push up or modified push up. Or lunges if your wrist hurts. Then you'll know exactly that it's an motivation problem and not a time/energy/money/injury issue.</span><br />
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<span style="background-color: black; color: white;">When you're ready to learn how to fall in love with training and cooking, ask me how</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWFg7_ngdLx4hGdwJLRWqDFlNYTd3KvN8DhgAES0NEucTu1wcixPiA6SQ-M2uYc6Z4XOhUFtsrLbWyej_hyphenhyphen0gkxyOxUxnbK6LcSrSrwVyNUW6ZvExcQFWI_p_byxjP0g-JyFRFNQh4Y9Q/s1600/austin+stop+fucking+around.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="603" data-original-width="1001" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWFg7_ngdLx4hGdwJLRWqDFlNYTd3KvN8DhgAES0NEucTu1wcixPiA6SQ-M2uYc6Z4XOhUFtsrLbWyej_hyphenhyphen0gkxyOxUxnbK6LcSrSrwVyNUW6ZvExcQFWI_p_byxjP0g-JyFRFNQh4Y9Q/s320/austin+stop+fucking+around.png" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixc2xonoW2SrWM-sh-AibPvLMh8qdYTO6Pc9aUpkdb7YCsm5PTwtVkOHxuIRGCcbUGKTsOm54_4uXqH5uTSZFqHY1wG8hUdEdh-ULvkNDmmjNdqp_lVSrn1eji55cDnSh7YCXLqCMA1cM/s1600/Screen+Shot+2017-11-15+at+12.12.12+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="669" data-original-width="1232" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixc2xonoW2SrWM-sh-AibPvLMh8qdYTO6Pc9aUpkdb7YCsm5PTwtVkOHxuIRGCcbUGKTsOm54_4uXqH5uTSZFqHY1wG8hUdEdh-ULvkNDmmjNdqp_lVSrn1eji55cDnSh7YCXLqCMA1cM/s400/Screen+Shot+2017-11-15+at+12.12.12+AM.png" width="400" /></a></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-13082887049917430272016-11-21T08:28:00.003-08:002017-11-20T16:16:33.727-08:00Frontload Your Fitness Journey Starting With Education<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDxFWRxqrM9SStoEt5Ik9PG1j3Gh25baoe6coK6lkAJjXIRNh4wUuvMJyQ2l4t3X-x020ytGCw9uM2vt1ZUA85gW1O5di1zxy72ypLsb6y7W9OtlcgLB67g5AZK-KVYYJdS2oe1X5NTo/s1600/15085672_10109255637674784_1447979725497538134_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDxFWRxqrM9SStoEt5Ik9PG1j3Gh25baoe6coK6lkAJjXIRNh4wUuvMJyQ2l4t3X-x020ytGCw9uM2vt1ZUA85gW1O5di1zxy72ypLsb6y7W9OtlcgLB67g5AZK-KVYYJdS2oe1X5NTo/s320/15085672_10109255637674784_1447979725497538134_n.jpg" width="213" /></a><br />
In order to create the incredible benefits that my clients enjoy today, they frontload their fitness workload right from the beginning. They work hard right from the get-go, do the meticulous planning, acquire new and sound nutrition and training principles, and they reap rewards for years.<br />
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First, establish the goal. And the goal isn’t “I want to lose 20lbs” or “see my abs”. Those goals are too subjective and not quantifiable enough to be productively instructional. If it's behavioral base, than it will have a better and more consistent outcome. When people say "it's a lifestyle change" or "create habits and results will follow", that's what they meant, behavior modification.<br />
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A better goal would be “I will only go out to eat once a week in order to avoid unnessary calories that are typically more dense than cooking at home” or “I will read a book on how to squat and deadlift so I can learn how to safely lift heavy things, in which will burn the most calories compare to other form of workouts and build the most muscle for the least amount of time invested.”<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbRIStnrKdKKXmkfPKJEzBU0OM2BlKyE1EU7oyYhuB9PN9rHRskC1iAITPyIrL856GUBDDitoiNBd-2ZM8-BTmvPwBMeQDHfG3Pxi4Quzg3dJgSFFhasZSY3iZ7ZN47SUBgxskVFv8js/s1600/15123125_10109252550925654_5981259412871609418_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbRIStnrKdKKXmkfPKJEzBU0OM2BlKyE1EU7oyYhuB9PN9rHRskC1iAITPyIrL856GUBDDitoiNBd-2ZM8-BTmvPwBMeQDHfG3Pxi4Quzg3dJgSFFhasZSY3iZ7ZN47SUBgxskVFv8js/s320/15123125_10109252550925654_5981259412871609418_o.jpg" width="320" /></a>You want to narrow your focus and get rid of distractions. Anything that doesn’t have to do with cultivating the habit of eating less and moving more is a bad investment of your time, money, and energy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJc1V4f1aaKxTikqPLw9iXSfHkMqNZSlgkW22psEd-z19vFBu2Y9o1d4PZ2pf2giYHR1Cr33Xn6KM0Zcymm_G5PzhR1ibYXehyphenhyphenUk3ioK4AUuI_16-sVOyj6yZ_AADezY3gYhS9wmGYzg/s1600/15178256_10109255676546884_1625964455989211126_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJc1V4f1aaKxTikqPLw9iXSfHkMqNZSlgkW22psEd-z19vFBu2Y9o1d4PZ2pf2giYHR1Cr33Xn6KM0Zcymm_G5PzhR1ibYXehyphenhyphenUk3ioK4AUuI_16-sVOyj6yZ_AADezY3gYhS9wmGYzg/s320/15178256_10109255676546884_1625964455989211126_n.jpg" width="268" /></a>When you have the willpower (which never last very long before life stressors take them away), use it on meaningful actions like cooking more satiating foods, tracking your calories, and lifting heavier things progressively with good form. Don’t drain your physical resources on meaningless repetitive movements like jogging or circuit training that has little to do with reshaping your body (bodybuilding) or creating the energy deficit you need for fat loss. Don’t drain your mental resources on meaningless dietary rules like “cut out sodium” or “drinking 2 gallon of water a day” in which has little to do with the principle calories in and calories out.<br />
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If you cut out fluff crap, you’ll be able to focus on more scientifically sound methods that will actually give you the instant and quanitifiable positive feedback that you need to continue making progress while doing things you don't really like.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl4e81hbIgPqhm17QvATE9brccMrb9FEUGu_ychpsuj3_pgmmYTx4hFq8XnVC-q1AzGL7tJ9dzbydrxpsfVLNRtToxBvQ9A-y-Fvp54xXb2krPQ3PI49Qw28yMtg72O25ElcFS-xBf89c/s1600/15134569_10109255673962064_4858545713262618622_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl4e81hbIgPqhm17QvATE9brccMrb9FEUGu_ychpsuj3_pgmmYTx4hFq8XnVC-q1AzGL7tJ9dzbydrxpsfVLNRtToxBvQ9A-y-Fvp54xXb2krPQ3PI49Qw28yMtg72O25ElcFS-xBf89c/s400/15134569_10109255673962064_4858545713262618622_n.jpg" width="255" /></a>You’ll have to be willing to read and learn things for yourself and not ask your trainer or nutritionist to “just tell me what to eat and tell me how to move!”. Your coach can’t be with you 24/7. The most sustainable way to approach your fitness goal is to actually learn it for yourself.<br />
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Learn how to modify your program when you’re on vacation or is injured, how to count macronutrients when you meal prep, and be resourceful enough to find your own recipes, shop, and manage your time wisely to cook for yourself. If you frontload the hard work of education and practice, then the knowledge that you've gained will reward you for years of eating flexibly while maintaining an awesome physique.<br />
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Do the work NOW. Stop messing with fluff. That's how you get results.Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-51388017796937691282016-11-21T08:25:00.000-08:002016-11-21T08:26:03.390-08:00Track Calories But Still Can't Lose Weight?<div class="separator" style="clear: both; text-align: center;">
<span style="background-color: black; color: white;">read this first</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZB-jKHUl7TvFiH69KElewgOj2Z1nKtlVcgZu_j5-R4t8vm0v9yISzCwjGrweN-M-lIfMPSBbsOF4l0QaOPprDFZiWE3O_5oLqA8e35QI8IbYymRDgQxBG87aHS6xLPRNh5c08CHP1Ito/s1600/wk+7+count+can%25E2%2580%2599t+lose.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZB-jKHUl7TvFiH69KElewgOj2Z1nKtlVcgZu_j5-R4t8vm0v9yISzCwjGrweN-M-lIfMPSBbsOF4l0QaOPprDFZiWE3O_5oLqA8e35QI8IbYymRDgQxBG87aHS6xLPRNh5c08CHP1Ito/s320/wk+7+count+can%25E2%2580%2599t+lose.png" width="320" /></a></div>
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<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">#1 mistake for dieters are their fat intake, it's the one macro that get miscounted the easiest. then it's your liquid calories</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">#2 is days or meals that weren’t tracked accurately cuz you “guesstimated”, your intake on these days are typically higher than usual/maintenance.</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">#3 Could be that you estimated your maintenance too high or shooting too low for your deficit.</span></div>
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<span style="background-color: white;">all of the articles below will help you with the above 3 mistakes on why you aren't losing weight. Hope this help.</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">No BS guide to calorie counting</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://jcdfitness.com/2011/09/counting-calories-a-no-bs-guide/</span></div>
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<span style="background-color: white;">You are not that different</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html/</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
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<span style="background-color: white;">How to eat less</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://jyfitness.blogspot.com/2014/01/how-to-eat-less.html</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
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<span style="background-color: white;">and if those makes sense to you and you want something even more advance to learn about metabolism and troubleshoot why you’re not losing</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">water retention messing with your head</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://jyfitness.blogspot.com/2011/11/water-retention-messin-with-your-head.html</span></div>
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<span style="background-color: white;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">Whoosh Effect</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html </span></div>
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<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">Metabolic damange bullshit</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://www.bodyrecomposition.com/fat-loss/permanent-metabolic-damage-qa.html/</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/</span></div>
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<span style="background-color: white;">Ideal Metabolism</span></div>
<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://bradpilon.com/weight-loss/ideal-metabolism/</span></div>
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<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">Why are stubborn fats so stubborn</span></div>
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<div style="color: #1d2129; font-family: Helvetica; font-size: 14px; line-height: normal;">
<span style="background-color: white;">http://www.jyfitness.blogspot.com/2012/05/why-are-stubborn-fat-so-stubborn.html</span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-2140997157374217662016-07-17T22:04:00.002-07:002016-07-17T22:09:09.594-07:00What You Should Know About Fitness "Shortcuts" and "Hacks".My advice on fitness “shortcuts”<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi0zfM9rKDWMbAi_5A7eSp7Vik8Rrjl_NerCwPey-Akia7kfUi2dGFReiMYKNl6CBgPcnUrIBqRzSj31-hifH6n_mvsnKsunHlAX1Mg_lLPJb7OpR63l3BYRdqOrMGpnGciym1Kv2Upn4/s1600/suggest+friends+3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi0zfM9rKDWMbAi_5A7eSp7Vik8Rrjl_NerCwPey-Akia7kfUi2dGFReiMYKNl6CBgPcnUrIBqRzSj31-hifH6n_mvsnKsunHlAX1Mg_lLPJb7OpR63l3BYRdqOrMGpnGciym1Kv2Upn4/s320/suggest+friends+3.jpg" width="320" /></a></div>
Make making progress easy to do every single day. If your mindset is “give me your secrets” or “What's your 3 easy steps to…”, you’ve already failed because you are afraid of work.<br />
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What do i mean when i said make making progress easy?<br />
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This means thoroughly learn about the topic and understand the system in which to obtain your goal. This is probably the hardest part for most people, education. Knowing the how’s and why’s for yourself rather than trying to do (or be told to do) more and more of the same meaningless stuff you've done a thousand times without success. This is the #1 reason why you give up on your fitness routines so quickly, repeatedly.<br />
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Instead of keep blaming yourself for your failure, you should try to be more self-compassionate of your mistakes, reflect what you did wrong (know the triggers) and aim to correct the system/methods you’re on to make it work better for you. After you have a good grasp of what it takes to get what you want, plan ahead to make executing these steps easier.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_dohwIbNtGgUiRqkSiBtP99xsYCiCb3ms1U251Ut2KkBUHD6Tbbz4safArTPFu1cWQQmDMHq7N_xYx2G-FMz9eMKubo7somqQg3Lwmf65mjrbrbQutFIYPV2ZqPei1zSW21YkoDwBhU/s1600/wk+13-16+jyfitness.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_dohwIbNtGgUiRqkSiBtP99xsYCiCb3ms1U251Ut2KkBUHD6Tbbz4safArTPFu1cWQQmDMHq7N_xYx2G-FMz9eMKubo7somqQg3Lwmf65mjrbrbQutFIYPV2ZqPei1zSW21YkoDwBhU/s320/wk+13-16+jyfitness.jpg" width="320" /></a><br />
The less painful (or more rewarding) those steps are, the more likely you’ll be able to be consistent <br />
with doing more work. You don't have to ask for more work but you should aim to learn how to do the same amount of work more efficiently. Whatever you put in is what you’ll get out of, nothing more. If you have a skewed expectation on your return of investment, you’ll never even come close to getting what you want because you'll always quit right before you get to that next level stuff.<br />
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What does all this mean to real life for those trying to lose weight and look good naked?<br />
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Drinking shakes that promise increased metabolism which can be accomplished through simply walking more or having an outdoor hobby means you’re not willing to prioritize your time to make this happen. When you say you don’t have time, it really means, you don’t care enough. and if you don’t care enough, you don’t deserve the body you want.<br />
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Working out is for life, you have to bench and squat for years to get the type of size that other ppl be envious of. No muscle confusion, functional training, and superset training-mask HIIT routines on your favorite youtube channel are going to fast track this for you. There are better systems out there then what you’ve done and those systems typically involve more total workload as well. You have to love the process and worship the iron.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyA2nmFee2YG7lLwerWLVtyIMrpvo5IAM6YSRT8vEcU9s4oLF3LfZTwiCwDWN7L2F2lFwyhTTNCDZxOLJyz3QfLwwUOxh5QA9ouHi2hO7pdw01dn9HDAIxrZtt0Uno7dedYL9_VOBj08/s1600/1505354_722030531206378_8698912246689587633_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyA2nmFee2YG7lLwerWLVtyIMrpvo5IAM6YSRT8vEcU9s4oLF3LfZTwiCwDWN7L2F2lFwyhTTNCDZxOLJyz3QfLwwUOxh5QA9ouHi2hO7pdw01dn9HDAIxrZtt0Uno7dedYL9_VOBj08/s400/1505354_722030531206378_8698912246689587633_n.jpg" width="266" /></a>Taking fiber pills in hope to lose weight but can be accomplished through cooking and eating more vegetables. A skill your ancestors have practiced for hundreds of generations. If your reasoning is that they don’t taste good, you’re just making an excuse for not trying to be creative with your meal prep. There are tons of great recipes out there but you chose to be lazy. You chose to blame your work and your family for “I don’t have the time” and that's not right. Your 24hrs is the same 24hrs as mine, it's how you CHOOSE to use it. Fiber pills don't work for satiation btw.<br />
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Buying into body contouring wraps (which doesn’t work) while you already know the way to “reshape” the body is through resistance training and eating less says a lot about your character. The character of a loser. You lose money, you lose time, and you lose self-respect. And i can't believe how you can wear them so proudly on social media. and even worst, selling them supporting this industry of laziness.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTgjbN4FOq4qdy3KcuGZImR9PQEg8U4Gge4G0HYPT7pff4mfvrII2olta1Ux4FIQVY2qMM1lJ6N2zsnpMjqpbaQBhotZvtLvLX2QBDUBdtPftGqqoB2vA2KhoDA1-PuV8WOUdQs6EvOIE/s1600/Screen+Shot+2016-05-16+at+4.23.35+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTgjbN4FOq4qdy3KcuGZImR9PQEg8U4Gge4G0HYPT7pff4mfvrII2olta1Ux4FIQVY2qMM1lJ6N2zsnpMjqpbaQBhotZvtLvLX2QBDUBdtPftGqqoB2vA2KhoDA1-PuV8WOUdQs6EvOIE/s320/Screen+Shot+2016-05-16+at+4.23.35+PM.png" width="248" /></a>If you’re the type that loves to read about “hacks” and how to “automate” fitness success and weight loss, my advice is to you is this. Make making progress easy to do, every. single. day. Get educated, cut out the fluff, plan ahead, no, seriously, plan ahead and get obsess like your life depends on it, and make doing these things easy do manage every. single. day.<br />
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Buy a recipe book if you have to. Go try out a new sport or an old one you used to love. Get a dog to walk with. Cut out Facebook time or hire a coach to give you a structured program to follow.<br />
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Whatever you have to do, remember, there are no shortcuts. There are better systems than the crappy ones you’re on but never be made to believe (from savvy online/radio marketers) that you don’t have to do WORK to reach your goal. Your body keeps a pretty good journal of the work that you put in, so start putting something meaningful in it today and many days to follow.<br />
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-27322088235584991652015-10-24T09:36:00.000-07:002015-10-24T09:39:51.646-07:00Train to build, don't train to burn (calories), it's silly.<div style="color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
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<span style="background-color: #444444;"><span style="color: white;">More muscle will always means better physique.</span></span><br />
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<span style="background-color: #444444;"><span style="color: white;">It will allow you to eat more without getting fat, lose fat faster if you're eating less, and gain confidence because you are in control of your body under heavy loads.</span></span><br />
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<span style="color: white;">Train to build, don't train to burn (calories), it's silly. so stop it</span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-30239730234989447442015-10-24T07:15:00.001-07:002015-10-24T07:22:02.237-07:00Don't Leave It Up To Chance With Your Fitness Goals<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtPxyEwZsghTSAYaCEPFZQ6PsNh17WXYqfHeLzjzCH-7X-k17auT3NZFS1Gr-e1dt3DOMcAxc-0WslngmPwOXl9ElQVqLYDIIwHz_WETxxSsN7wSsAjcWJHGsD09Qgf4mo7v06LotjniU/s1600/Screen+Shot+2015-06-20+at+1.26.32+PM.png" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtPxyEwZsghTSAYaCEPFZQ6PsNh17WXYqfHeLzjzCH-7X-k17auT3NZFS1Gr-e1dt3DOMcAxc-0WslngmPwOXl9ElQVqLYDIIwHz_WETxxSsN7wSsAjcWJHGsD09Qgf4mo7v06LotjniU/s320/Screen+Shot+2015-06-20+at+1.26.32+PM.png" width="292" /></a><span style="color: white; font-family: helvetica, arial, sans-serif; font-size: 14px; white-space: pre-wrap;">Dieting is hard, I get it. This is why planning ahead helps. A LOT!</span><br />
<span style="color: white; font-family: helvetica, arial, sans-serif; font-size: 14px; white-space: pre-wrap;"><br /></span>
<div class="_209g _2vxa" data-block="true" data-offset-key="9mtk2-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$9mtk2" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="9mtk2-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$9mtk2.0:$9mtk2-0-0" style="color: white;">Making good choices to eat less and move more requires a lot of willpower because instinctually, we prefer to sit at home and eat brownies.</span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="eat4c-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$eat4c" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="eat4c-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$eat4c.0:$eat4c-0-0" style="color: white;"><br data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$eat4c.0:$eat4c-0-0.0" /></span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="d8hr2-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$d8hr2" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="d8hr2-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$d8hr2.0:$d8hr2-0-0" style="color: white;">So to ensure that moving more and eating less happens, you have to automate the shit out of your nutrition and training plans. Don't leave it up to "how you feel" at the moment because in any given moment, pizza will always be more appealing than broccoli. </span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="7telj-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$7telj" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="7telj-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$7telj.0:$7telj-0-0" style="color: white;"><br data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$7telj.0:$7telj-0-0.0" /></span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="4t8gh-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$4t8gh" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="4t8gh-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$4t8gh.0:$4t8gh-0-0" style="color: white;">It's easier to execute when things are set up ahead of time because less decisions need to be made from your dwindling willpower needed for other demanding, appropriate decisions like doing your taxes, help your kids with school work, and learning a new language.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjteYBJMBabjQ3LrtWIXdqFgkAJ7zetJ9srVFeT6aCwrUg7dGBNYHo6Kd3pNsx-Po5USlh7C4NfEj9nBkQPMZmDZltFmBwiOumxjZo118wPmcgZuujNKMaKOzs05E9oAoNUPzYH7evLNcA/s1600/Screen+Shot+2015-09-05+at+12.00.27+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: white;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjteYBJMBabjQ3LrtWIXdqFgkAJ7zetJ9srVFeT6aCwrUg7dGBNYHo6Kd3pNsx-Po5USlh7C4NfEj9nBkQPMZmDZltFmBwiOumxjZo118wPmcgZuujNKMaKOzs05E9oAoNUPzYH7evLNcA/s320/Screen+Shot+2015-09-05+at+12.00.27+PM.png" width="272" /></span></a><span data-offset-key="dfpci-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$dfpci.0:$dfpci-0-0" style="color: white;">This is why ppl meal prep for a whole week, hire trainers, and have ready-to-go workout clothes in a gym bag the night before gym visits. The less decision you have to make, the less you're leaving it up to chance (to fail).</span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="4uk01-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$4uk01" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="4uk01-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$4uk01.0:$4uk01-0-0" style="color: white;"><br data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$4uk01.0:$4uk01-0-0.0" /></span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="rdjq-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$rdjq" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="rdjq-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$rdjq.0:$rdjq-0-0" style="color: white;">Read what you need to read, have a manageable guidelines/program in place that will progress you slowly towards your end goal, and keep planning ahead, one small step at a time until you succeed.</span></div>
<div class="_209g _2vxa" data-block="true" data-offset-key="98ndj-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$98ndj" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
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<div class="_209g _2vxa" data-block="true" data-offset-key="6367d-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$6367d" style="direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="6367d-0-0" data-reactid=".6a.1.1.0.1.0.0.$editor0.0.0.$6367d.0:$6367d-0-0" style="color: white;">If you don't plan ahead, you plan to fail.</span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-61858268517708516062015-09-06T20:48:00.000-07:002015-09-06T20:48:44.054-07:00JYFitness Training Books<div class="separator" style="clear: both; text-align: center;">
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<br />Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-13179077514083002112015-08-13T11:07:00.001-07:002015-10-25T11:35:03.741-07:00Insecure Areas<div style="font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px; margin-bottom: 6px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBla4lOPKP8Dj-sQSJLBquMmetTOjG4_8aavl4gNleaVUlZ373wbzEk_xUwhVMgSW870uoiVG5RPJjPMqX5qiyDOtwOxrWWl8KlHraIIFRUG3otqTDxmdQD61Hwq4gyj4wowzwn-RnCS4/s1600/02b7ecdc8c83aaf6ab733d7aa27c3463.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: #444444; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBla4lOPKP8Dj-sQSJLBquMmetTOjG4_8aavl4gNleaVUlZ373wbzEk_xUwhVMgSW870uoiVG5RPJjPMqX5qiyDOtwOxrWWl8KlHraIIFRUG3otqTDxmdQD61Hwq4gyj4wowzwn-RnCS4/s1600/02b7ecdc8c83aaf6ab733d7aa27c3463.jpg" /></span></a><span style="background-color: black;"><span style="color: white;">If you lose overall fat then you'll lose your arm fat.</span></span><br />
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<span style="background-color: black;"><span style="color: white;">If you lose overall fat then you'll lose your belly fat.<br />If you lose overall fat then you'll lose your thigh fat.<br />If you lose overall fat then you'll lose your chin fat.</span></span></div>
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Fat does not distribute itself on your body base on how you sit, how you walk, how you sleep, and DEFINITELY not how you train. It distribute itself all around your body base on your genetics and how fat you are now. </div>
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These are predetermined characteristics you're born with (except the how fat you are now, part). They aren't always favorable for your ideal look (if you believe there's an ideal look for you) and if you want to lose fat on some areas, other areas will have to go as well.</div>
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So knowing this, please do not ask your nutritionist how to lose any specific spots of fat on your body with special shakes and pills or text your trainer to switch up your workout program to hit certain areas of your body that you think has a lot of fat on it. There is no such thing as spot fat reduction! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_i9m2QNk0HWbGNDepy0bUu7QG8KkBTTfYcQpjqa5-jifqHYt53oE5U73VbBefjSPPPNWd-4j0L45cxzyEEYgYnZeeAMVZ5jLtex0cogidpi4husmjPoFhsEfwt_v0YaNdYLhQX6WkGto/s1600/denise+miller+before+photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_i9m2QNk0HWbGNDepy0bUu7QG8KkBTTfYcQpjqa5-jifqHYt53oE5U73VbBefjSPPPNWd-4j0L45cxzyEEYgYnZeeAMVZ5jLtex0cogidpi4husmjPoFhsEfwt_v0YaNdYLhQX6WkGto/s320/denise+miller+before+photo.jpg" width="320" /></a>If you're not below 20% body fat (or 12% for males), don't worry about targeting specific muscle parts for your ideal look. Get leaner first. If you're working with a coach, ask them to teach you how to eat less while not hate it. Do that for a while until you can actually see your undeveloped areas. For now, just lift heavy and lift often.</div>
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rant over.</div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-90405310229758420392015-04-27T09:09:00.000-07:002017-06-28T11:33:40.344-07:00Motivation is Irrelevant<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoCHnYNVjeU8Qjqs3YlrR6-8lddCm5T9ONqOzGBqE4OW1Ni-q4J2M46yBiMTscEAARMZmv1pPXIgJZasFiMFys4T-81TeA6sNhg4g3IhVOOVwc0olKKNHf1TVklc6mWNw-WZED6IkkRGw/s1600/983729_10105066033190754_3465281764365073793_n.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><span style="background-color: black;"><span style="color: white;"></span></span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoCHnYNVjeU8Qjqs3YlrR6-8lddCm5T9ONqOzGBqE4OW1Ni-q4J2M46yBiMTscEAARMZmv1pPXIgJZasFiMFys4T-81TeA6sNhg4g3IhVOOVwc0olKKNHf1TVklc6mWNw-WZED6IkkRGw/s1600/983729_10105066033190754_3465281764365073793_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoCHnYNVjeU8Qjqs3YlrR6-8lddCm5T9ONqOzGBqE4OW1Ni-q4J2M46yBiMTscEAARMZmv1pPXIgJZasFiMFys4T-81TeA6sNhg4g3IhVOOVwc0olKKNHf1TVklc6mWNw-WZED6IkkRGw/s1600/983729_10105066033190754_3465281764365073793_n.jpg" width="151" /></a><span style="background-color: black; color: white; font-family: "helvetica" , "arial" , "lucida grande" , sans-serif; font-size: 14px; line-height: 17.5636348724365px;">Motivation is irrelevant if you enjoy the activity. The goal is to make bodybuilding, weight loss, cooking healthy, or really, any projects or skills enjoyable to do/learn so doesn't feel like a chore. As long as the reward/pleasure is greater than the pain (time/money/energy invested), people will keep doing something towards a goal consistently or for the time doing it.</span></div>
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<span style="background-color: black; color: white; line-height: 17.5636348724365px;"><span style="line-height: 17.5636348724365px;">It's call the act of "play". Like you never need "willpower" or "motivation" to learn how to play t</span><span class="text_exposed_show" style="display: inline; line-height: 17.5636348724365px;">he guitar or tennis when you were young, nor do you call it "exercising". You simply love it, so you do it, even on a cold day with sore ankles.</span></span></div>
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<span style="background-color: black; color: white; line-height: 17.5636348724365px;">If you keep struggling with falling off diets and training routines, it's probably because you're investing too much of your resources (pain) on the wrong stuff (I call them fluff), therefore, making pain greater than the reward. This is when you need to re-evaluate your approach.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNt3vI1FdTP6sOfAf5-4ee_srn_IZolv4gGG_mSUJ38PhYqhU0S1bhlYXOy-0QmixZVth2cKnPdcAFB_sH5HxgbLodfsGr1NAkdfyWv8rzrooRewAxd3TVEK1mBQns3CMjC2MJg5YkZu8/s1600/FB_IMG_1430100861854~2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span style="background-color: black;"><span style="color: white;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNt3vI1FdTP6sOfAf5-4ee_srn_IZolv4gGG_mSUJ38PhYqhU0S1bhlYXOy-0QmixZVth2cKnPdcAFB_sH5HxgbLodfsGr1NAkdfyWv8rzrooRewAxd3TVEK1mBQns3CMjC2MJg5YkZu8/s1600/FB_IMG_1430100861854~2.jpg" width="200" /></span></span></a><span style="background-color: black;"><span style="color: white; line-height: 17.5636348724365px;"></span></span><br />
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<span style="background-color: black; color: white; line-height: 17.5636348724365px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTflpoWC9JkuHehKSrka6xQBhhITf5e176PBf8upZy0-pvz4dJRVIpxLxUH9IfbFfsPli8RxHAs-Ao9YWxaAJHTD5YDBayx51ceJGkii4kpFUZubbd_xTB-8Gl3Rh0h3Dll2NijJOSnE/s1600/kristen+(2).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTflpoWC9JkuHehKSrka6xQBhhITf5e176PBf8upZy0-pvz4dJRVIpxLxUH9IfbFfsPli8RxHAs-Ao9YWxaAJHTD5YDBayx51ceJGkii4kpFUZubbd_xTB-8Gl3Rh0h3Dll2NijJOSnE/s1600/kristen+(2).jpg" width="150" /></a><span style="line-height: 17.5636348724365px;">Why do you think you have to run 2hr/day everyday when someone else can do it without? Why do you think your skinny friend can eat pizza and margaritas every weekend and not get fat while you feel every cupcake you ingest seems to go straight to your butt? Why do you think you have to spend 60$ gym memberships and 100$ on supplements every month when others can do it while actually save money on grocery? How do others do it so effectively and painlessly and you can't? and please, your excuses aren't good enough because others have done it in much worse conditions. </span></span></div>
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<span style="line-height: 17.5636348724365px;"><span style="background-color: black; color: white; line-height: 17.5636348724365px;">It's sad most people who go to the gym, looking for diets online, and youtube/momblogging/meathead bro trainers will never learn this. Invest your resources on real-world, result-driven, practical instructions so achieving your fitness goals would feel like a spontaneous effort. When what you need to do to reach your goal is fun/rewarding (or with less pain) every step of the way, than you'll actually enjoy the process. When you enjoy the process, motivation is not required.</span></span></div>
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<span style="background-color: black; color: white;">Progress rewards patience and patience make ways for more progress that leads to results. When you keep making and seeing progress, you'll keep doing what needs done even if it's inconvenient sometimes.</span> <span style="background-color: black; color: white; line-height: 19.3199996948242px;">Stop focusing on the end result. Pay attention to your progress and forgive yourself when you have setbacks (or be more flexible with your approach so you fall less easily).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZ8n-1Qbvu2xJLwB8erTrxn-d4KGFw3rpzaOUeSxdfR6CkCNFAjz3DPC4AvgolSyFmdwJoCJOFvLTtQcTLGpPEPioBPr5TGlC-sL4q8q1tYlu1pVG9TIxN9YsJUL79Vfl9YRXIFxtGbM/s1600/11053340_10106363687441234_7652479711713996356_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZ8n-1Qbvu2xJLwB8erTrxn-d4KGFw3rpzaOUeSxdfR6CkCNFAjz3DPC4AvgolSyFmdwJoCJOFvLTtQcTLGpPEPioBPr5TGlC-sL4q8q1tYlu1pVG9TIxN9YsJUL79Vfl9YRXIFxtGbM/s1600/11053340_10106363687441234_7652479711713996356_n.jpg" height="282" width="320" /></a><span style="background-color: black; color: white;">How is this done?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZ8n-1Qbvu2xJLwB8erTrxn-d4KGFw3rpzaOUeSxdfR6CkCNFAjz3DPC4AvgolSyFmdwJoCJOFvLTtQcTLGpPEPioBPr5TGlC-sL4q8q1tYlu1pVG9TIxN9YsJUL79Vfl9YRXIFxtGbM/s1600/11053340_10106363687441234_7652479711713996356_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black; color: white;"></span></a><span style="color: white;"></span></div>
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<span style="color: white;"><span style="background-color: black; line-height: 19.3199996948242px;">Training: focus on performance goals instead of physique goals. If you put in the work and track your sessions/lifts, you will clearly see that your body is adapting to new physical stressors that allow you to see quantifiable progress which will push/reward you to WANT TO train more. If you don't document, you won't get this feedback that makes you feel rewarded for the work/time you put in. This is how most people fall off training programs.</span></span></div>
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<span style="background-color: black; color: white;">If you focus solely on physique goals that may take months or years to achieve to feel complete or accomplished, you are more likely to fall off sooner than those who actually love training. Those who enjoy the process of hardwork also get back on track sooner than those who hates it when life gets in the way. If your focus is on performance, you will have an easier time waking up early to go to the gym, brace the cold weather and soreness, and prioritize your time better because you love what you do. Feedback from physique goals (pants size, weight scale) are too slow and confusing (water retention) to give you this instant positive feedback to continue doing something you don't like.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQQGRaXhSVmzJ2PmYG6MRAd5krYngCvpVTxUJcMTSihEVtHWQefFm23z7cQyRA8IaNcjI28g7kNAZAnQNuvyhTC8I1EWVzSQ1Ihnwg0dnnVra7iH4Z5TvaRlhmVbVWJ8GRfVt7MhyE99k/s1600/IMG_20150215_193009_611~2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQQGRaXhSVmzJ2PmYG6MRAd5krYngCvpVTxUJcMTSihEVtHWQefFm23z7cQyRA8IaNcjI28g7kNAZAnQNuvyhTC8I1EWVzSQ1Ihnwg0dnnVra7iH4Z5TvaRlhmVbVWJ8GRfVt7MhyE99k/s1600/IMG_20150215_193009_611~2.jpg" height="320" width="213" /></a><span style="background-color: black; color: white;">Nutrition: focus on caloric intake/output so you can set objective goals that comes with quantifiable variables you actually have control over. Instead of completely swear off cookies and margaritas for a month (not practical and totally unnecessary), look up your favorite foods' caloric content and work that into your budget so you'll never actually "ruin" your diet. You'll have days that you eat at target and days you go over but at least you know to reflect and tweak your meal prep why you go over consistently. Is it because you're bored, stressed, or eating due to social influences? If you can make the process of dieting less restrictive, then you'll more likely have the patience to follow through. Stop focusing on what to eat or not and focus more on how much. At the end of the day, the law of physics is what matters. Not some gurus telling you what foods are "super" and "clean".</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmhRakHPGfQnknCdLlOPoYOOWPhHF_FEd_TpRTdbkr8w9162zD4HIWBlLAfTopFEcvllJym53x1Ah_18WaJg__KM7MFCHNN7yapbeljpWvDD1pxBPpYX4F_Jy5WFLQqnyoDMGD1t6ZT0A/s1600/1399898061149.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmhRakHPGfQnknCdLlOPoYOOWPhHF_FEd_TpRTdbkr8w9162zD4HIWBlLAfTopFEcvllJym53x1Ah_18WaJg__KM7MFCHNN7yapbeljpWvDD1pxBPpYX4F_Jy5WFLQqnyoDMGD1t6ZT0A/s1600/1399898061149.jpg" /></a><span style="background-color: black; color: white; line-height: 19.3199996948242px;">Fall in love with a performance focused program so you'll actually follow through for the long haul instead of buying into every new fluff program that requires "willpower", "discipline" and "28 day challenges". If you love it, it'll feel like you're "playing" and not "exercising". Your transformation would be a lot quicker and spontaneous this way. Make your diet as flexible and quantifiable as possible by ignoring most of the myths out there that disregard the importance of caloric budgeting. When you do fall off, you'll actually know why and get back up sooner instead of beating yourself up for weeks and months why you can't give up sugar or alcohol or whatever that's supposedly off-limit for the rest of your life.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0hwDADY2cwnWzFj5SmylnUdIMZUhmzR00nR4aMuupW7lkX3mwNghEAY6XtrsiQmQqMxDkp8FKUT6mIKzzalwEwff06zrFc-pHDnJW_9rPlc13eBWeLEf-xa3GomWhWWY4Gs3sBsm3zpw/s1600/10426277_10106373531289084_1038609827455063022_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0hwDADY2cwnWzFj5SmylnUdIMZUhmzR00nR4aMuupW7lkX3mwNghEAY6XtrsiQmQqMxDkp8FKUT6mIKzzalwEwff06zrFc-pHDnJW_9rPlc13eBWeLEf-xa3GomWhWWY4Gs3sBsm3zpw/s1600/10426277_10106373531289084_1038609827455063022_n.jpg" width="229" /></a><span style="background-color: black; color: white; line-height: 19.3199996948242px;">They'll tell you that it's not your fault. It's the food industry, the government, or the pharmaceutical companies. "Follow the money", "join the rebels", and "take control of your body"! Again, it's not that you're lazy or misinformed, so come to the other side and do something different.</span></div>
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<span style="background-color: black; color: white;">But are you really doing something different? Something that will make an impact for your fat loss struggles? </span><span style="background-color: black; color: white; line-height: 19.3199996948242px;"> </span><span style="background-color: black; color: white; line-height: 19.3199996948242px;"> </span></div>
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<span style="background-color: black; color: white;">Gurus will argue that going on a "diet" or counting calories don't work. Then they'll persuade you with 3 easy tricks to quick and painless (and permanent) weight loss. Usually done with pseudoscience and marketing terms to sound credible or use a celebrity athlete or M.D. to sponsor their product/services.</span></div>
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<span style="background-color: black; color: white;">They'll use industry buzzwords like "Toxins", "Functional Training", "#1 Fat Blocking Hormones", "Muscle Confusion", "Long Lean Muscle", "Holistic/Alternative Approach", "Clean Eating" or something generic like "Everything in moderation" or "don't diet, it's a lifestyle change" bullshit.</span></div>
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<span style="background-color: black; color: white;">They'll convince you that surplus caloric intake is not the reason why you gained weight and that eating less is not the solution. Instead, they want you to eat by their rules, swallow their pills, use their blenders, buy their books, drink their shakes, and join their 21 days challenge with 3 easy payments.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLcJ0r5qwqHwh8FIoD7iY8CB7Nxl6MPHNN8xuio1KUOY7Bc9NpBZG_uvnkofMSvxlLTZ4f5rwcAkPPbnmRC2jD9pfgJ13lNnwJxcK1cy1ntFFG8yERf93oNml-dWZZUttUvnd5f1r4UPw/s1600/10985304_10106373540076474_3340731850405319385_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLcJ0r5qwqHwh8FIoD7iY8CB7Nxl6MPHNN8xuio1KUOY7Bc9NpBZG_uvnkofMSvxlLTZ4f5rwcAkPPbnmRC2jD9pfgJ13lNnwJxcK1cy1ntFFG8yERf93oNml-dWZZUttUvnd5f1r4UPw/s1600/10985304_10106373540076474_3340731850405319385_n.jpg" width="180" /></a><span style="background-color: black; color: white;">Basically, they'll have you believe that tracking food intake is too complicated and it only works for bodybuilders and models who are body obsessed. You're a regular Joe that needs practical solutions because your'e too busy to cook, to track, or to train consistently.</span></div>
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<span style="background-color: black; color: white;">Then with whatever trick they propose, whether it be eating 1x/day or 12x/day, wear this patch or chew that gum, eat more 'super foods' or buy all organic 'health' foods, and eat like jesus, these tricks will still somehow trick you into eating less (calories).</span></div>
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<span style="background-color: black; color: white;">The problem with this is not only that you're dumber than before and already wasted a massive amount of resources (money, time, and energy) but the result is not sustainable because you're always having to give up something (or buy more of something). When you fall, and you will, (everybody fall off diets, it's only a matter of time) you'll blame yourself for lack of discipline/willpower even though the diet is set up to fail YOU.</span></div>
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<span style="background-color: black; color: white;"><span style="font-family: helvetica, arial, lucida grande, sans-serif;"><span style="font-size: 14px; line-height: 19.3199996948242px;">This is not the case for those who budget their food intakes (at least initially to learn about food content for a couple weeks). In the process of preparing their food to meet their goal, they'll learn better methods of eyeballing food portions, actually COOK for themselves (instead of </span><span style="font-size: 14px; line-height: 19.31999969482422px;">packaged</span><span style="font-size: 14px; line-height: 19.3199996948242px;"> meals), and make choices like a adult, what foods are worth the pleasure to consume for the calories it contain and at what quantity or frequency to consume at.</span></span></span></div>
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<span style="background-color: black; color: white;">The only "diet" that works is the one you can follow long term. This means it has to be enjoyable, flexible, and actually meet the goal. A diet that is quantifiable in energy input and output so you can actually reflect against your progress and downfalls and learn from it instead of believing XYZ foods are off limit and feel defeated when you eat them.</span></div>
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<span style="background-color: black; color: white;">If you're fat, understand that you'll have to go through a phase of caloric restriction and sometimes that involves feeling hungry, saying no to happy hours, or just generally not able to eat at the quantity/frequency of the caloric dense foods you wish to have all the time.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIzIeDY-ReKDKoa8s2jyWT5FkAW01tRDoYNoIv3jI-mtCIG11Xn0j6R2D7fWTEr1pY363Tlmo56uL7pXPlPQnOFdPLSlNJmOpQK3QN55u-bcMYkfyd6xLDdDRF_MBvDMt4pujMLTjtGkE/s1600/10929904_10106373506768224_392932850564896706_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIzIeDY-ReKDKoa8s2jyWT5FkAW01tRDoYNoIv3jI-mtCIG11Xn0j6R2D7fWTEr1pY363Tlmo56uL7pXPlPQnOFdPLSlNJmOpQK3QN55u-bcMYkfyd6xLDdDRF_MBvDMt4pujMLTjtGkE/s1600/10929904_10106373506768224_392932850564896706_n.jpg" width="320" /></a></div>
<span style="background-color: black; color: white;">However, once you reach your ideal weight, you can slowly transition to eating at or near maintenance. By that time you'll know how it feels to be eating less, you'll have learned the skills/mindset on how to consistently not over indulge and exactly what needs to be done when you do feel chunky again. You know how to MAINTAIN which no commercial diets ever address.</span></div>
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<span style="background-color: black; color: white;">A diet that works long term is a diet that doesn't make you feel like a failure when you fall every time. Remove the negative emotional attachment to foods that make you feel guilty after consuming them. This can only be achieved if you see food as fuel and make adjustments as you go. That's the way to have good relationship with your diet while still meet the goal of 'eating less'.</span></div>
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<span style="background-color: black; color: white;">By seeing food as fuels and knowing exactly why you are doing the things you're doing, then it wouldn't take another new year resolution or bikini season to get you back on the wagon again when you did end up overeating.</span></div>
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<span style="background-color: black; color: white;">If you can start to see foods from a scientists point of view that they are quantifiable things, like calories (energy from your belly fat), and levels of satiation you feel from eating them, then you'd be able to more objectively make plans to eat for fullness, eat while not feel guilty, and eat to lose fat for the last time.</span></div>
Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-88846242487483523582015-04-01T14:20:00.003-07:002015-05-30T21:29:31.096-07:00I've Ruined My Diet! <div style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; margin-bottom: 6px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho1dKmJmUcZ_9XqpOWSQnpHGWiFgcHixgoZmTU2HuBGmQoFIQV9QoSVEj-jASWN6e3l3I9_M9wtOcwvluAaWleHiCU71RkNTlCcUvjQTLzN_3sWmWw9avatNSAoj-SXYkWP9tzHx_T4CQ/s1600/IMG_20150306_115159_110~2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black; color: white; font-family: inherit;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho1dKmJmUcZ_9XqpOWSQnpHGWiFgcHixgoZmTU2HuBGmQoFIQV9QoSVEj-jASWN6e3l3I9_M9wtOcwvluAaWleHiCU71RkNTlCcUvjQTLzN_3sWmWw9avatNSAoj-SXYkWP9tzHx_T4CQ/s1600/IMG_20150306_115159_110~2.jpg" width="320" /></span></a></div>
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<span style="background-color: black; color: white; font-family: inherit;">Find a diet that won't make you say "I've ruined my diet, again!" and you've got something sustainable. Unfortunately you'll never find that sorts of diet in commercials, health magazines, your yoga instructor, or from your doctor.</span></div>
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<span style="color: white; font-family: inherit;"><span style="background-color: black; line-height: 19.3199996948242px;">The only possible failure you CAN be getting from a diet (assuming fat loss is the main goal) is when you consistently go over your caloric intake/targets. </span></span><span style="background-color: black; color: white; line-height: 19.3199996948242px;">When you make calorie counting your "diet", dieting is no longer all-or-nothing but a learning process that you get better and better at each day. It's like learning to ride the bike for the first time or picking up the guitar. </span><span style="background-color: black; color: white; font-family: inherit; line-height: 19.3199996948242px;">Since it involves budgeting your energy input/output, it becomes something you can reflect and q</span><span class="text_exposed_show" style="color: white; display: inline; font-family: inherit; line-height: 19.3199996948242px;"><span style="background-color: black;">uickly make adjustment to as you go. Like using new recipes that consist of more satiating ingredients when cooking or saying no to your 3rd pina coladas at happy hours. It's a skill that you don't win or lose but learn from trial and error and eventually with patience and openmindedness, you succeed.</span></span></div>
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<span style="color: white;"><span style="background-color: black;"><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">Here are some examples of balls to the wall approach that may work for some people while they're invested but </span></span><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">do not sustain because it's not practical. </span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZXYlv4v3J8ueSVlG8Sjain6qVF7TvJOKxwFBYJydbdmeVYNLZq1xcffjEgUE1LukQg4RdZWNPQCyJWWvtf6m-xjlHt_A6dZuIw0kwQStgZnc8pHhx5uIoqzv2ihcvMoIyU8gtQ08Kwg4/s1600/10599423_10105295987505464_7259372035139789874_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZXYlv4v3J8ueSVlG8Sjain6qVF7TvJOKxwFBYJydbdmeVYNLZq1xcffjEgUE1LukQg4RdZWNPQCyJWWvtf6m-xjlHt_A6dZuIw0kwQStgZnc8pHhx5uIoqzv2ihcvMoIyU8gtQ08Kwg4/s1600/10599423_10105295987505464_7259372035139789874_n.jpg" width="320" /></a><span style="color: white; font-family: inherit;"><span style="background-color: black;">6 weeks sugar detox, clean eating, no meat diet, grapefruit diet, blood type diet, 28day meal plan from xyz company diet, basically any new diet from amazon that disregard calorie counting or says "don't diet, just try blah blah blah".... All these examples are just ways to do trick you into eating less calories temporarily (but not always) but usually restrictive and miserable than it needs be. </span></span></div>
<span style="color: white;"><span style="background-color: black;"><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">Some so impractical that nobody can ever sustain it long enough to make it a lifestyle. This is why people go for quick fix approaches that doesn't require much learning and practice initially. The "don't eat this, eat that" sort of </span></span><span style="line-height: 19.3199996948242px;">schemes</span><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;"> and yoyo throughout the year without ever considering the fact that removing body fat actually involves creating an imbalance of energy stores in the body consistently.</span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi90qrNx5y0_QWmAga5AcwHdyVmwuH6Tu-ouvafTmDi3Nb01me9mCL1WG6479F9_qybhqKbTXren4oxsfRNJXNR0Ezv3qI1V9s8OvvKB6v85W_-zzyFhihdDhUm6pqHaNcX5qt86rP1QRI/s1600/10926442_10202342224915304_427568465963017257_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi90qrNx5y0_QWmAga5AcwHdyVmwuH6Tu-ouvafTmDi3Nb01me9mCL1WG6479F9_qybhqKbTXren4oxsfRNJXNR0Ezv3qI1V9s8OvvKB6v85W_-zzyFhihdDhUm6pqHaNcX5qt86rP1QRI/s1600/10926442_10202342224915304_427568465963017257_n.jpg" width="320" /></a><span style="color: white; font-family: inherit;"><span style="background-color: black;">You like donuts? Look it up and fit it in your caloric allowance. You like pizza? Look it up and fit it in. You like to have 2 glass of wine before bed? Look it up! If you know your energy balance while trying to lose fat, all you have to do is eat less than that balance and you'll succeed. Once you're more mindful of your eating habits and better at eyeballing food portions, you'll never have to count calories again and it only takes a couple days to couple weeks to familiarize with all your favorite foods. </span></span><br />
<span style="color: white; font-family: inherit;"><span style="background-color: black;">How much of a deficit depends on your dieting experience, food preference, fitness level, current body fat mass, how dedicated you are or how hungry you're willing to be. It's too bad most people would rather follow "3 Golden Rules of Clean Eating For Summer Abs" or "21 Days Detox and Bodyweight Squat Challenge For Firm Booty" instead of actually set time aside to learn about body physiology/metabolism, hunger hormones, and basic training philosophy.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglJdU2UcX0xYTubM0NwNQ__P1m5KHjjy1I7EV9gryO55YvyHaHx9TKtkBWJBSM3xEaK4iqFj2GpFfh_81v0IlIdEgMa3q9wv1o_z-gqb2DdokWSXfHRvg30mehrYjfGeAcx4Wgtfr7BII/s1600/1496613_10104701184221014_7267469817074185825_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglJdU2UcX0xYTubM0NwNQ__P1m5KHjjy1I7EV9gryO55YvyHaHx9TKtkBWJBSM3xEaK4iqFj2GpFfh_81v0IlIdEgMa3q9wv1o_z-gqb2DdokWSXfHRvg30mehrYjfGeAcx4Wgtfr7BII/s1600/1496613_10104701184221014_7267469817074185825_n.jpg" width="225" /></a><span style="color: white;"><span style="background-color: black;"><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">At the end of the day, there's truly no "off limits" and you simply can't fail if you're a tracker. You'll make mistakes of going over your target on some days but at least you see your eating habits more objectively since calories are quantifiable things that you can tweak quickly instead of feeling the emotional wreck most dieters go through when they fall from </span></span><span style="line-height: 19.3199996948242px;">pseudoscience-</span><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">based eating 'systems'. </span></span></span></span><br />
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<span style="color: white;"><span style="background-color: black;"><span style="font-family: inherit;"><span style="line-height: 19.3199996948242px;">When you don't feel like a loser all the time questioning why you don't have willpower to consistently say no to carbs or not eating after 6pm, this whole 'moving more' and 'eating less' business will get a whole lot easier for you. </span></span></span></span><br />
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<span style="color: white; font-family: inherit;"><span style="background-color: black;">I hope the last time you ruined your diet is the last time. Stop looking for new diets, quick fixes, and secrets and start finding a reliable and easy calorie counter you can use to learn to get better at budgeting how you eat to reach your goal. If you need help, let me know.</span></span><br />
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 16px; text-align: left; white-space: pre-wrap;">http://lifehacker.com/fitness-is-a-skill-not-a-talent-heres-how-to-develop-1651281013</span><br />
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<span style="background-color: black; color: white;">Fitness is for life. Not "how much is this for a month?".</span></div>
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<span style="background-color: black; color: white;">When you hire a coach, don't ask for meal plans or a workout routines. Ask for the guidance and resources to help you make your own ever-changing fitness plans for the rest of your life.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn6l2EqfrPcvNYOEEYDbClFedjDZUIwUo3wqGAtc1tmcphyphenhyphenjjFGqgATOksUYhBlYbmsENfm4w3_7o5m0eXAhLmYiz5t-gZ-Cj9IqXTeBaH_Oi8K1NPGqXy24Vy0W3tlnYI5E9FSFJxPj8/s1600/1000657_10104629937165684_404472360_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span style="background-color: black;"><span style="color: white;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn6l2EqfrPcvNYOEEYDbClFedjDZUIwUo3wqGAtc1tmcphyphenhyphenjjFGqgATOksUYhBlYbmsENfm4w3_7o5m0eXAhLmYiz5t-gZ-Cj9IqXTeBaH_Oi8K1NPGqXy24Vy0W3tlnYI5E9FSFJxPj8/s1600/1000657_10104629937165684_404472360_n.jpg" width="320" /></span></span></a><span style="background-color: black; color: white;">This means the knowledge of basic body physiology concepts, lifting mechanics, how diets (should) work AND WHY (seriously, understand the why part). What alternative movements can you do when you're at a hotel or don't have an affordable gym where you live?</span></div>
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<span style="background-color: black; color: white;">You are not fixed and so are your taste buds. Your sleep, your mood, and the amount of willpower you have will fluctuate throughout the week, month, and years to come. You need something flexible enough to be sustainable so you can keep doing something you don't really want to do (eat less, move more) longer if you want to reach your goal. You need new working ideas because your current approach sucks and develop habits that are manageable so you don't quit easily. Not another silly 28 day plank challenges, vegan diet, or a month supply of belly wraps and detoxes. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigUZLnAo_Y8mpTfH1EB0m5l3aLa4VFwh9icLK1mkyLzr9LMbT45m3JPj1Lq-QWBAyVA1PN3MC95UGoWRVNcFcNZ8u_thVHs0fLUwxcLoF7MLCFA3NeRsDSv6Us7vVnteqoWHMaUT_3t1g/s1600/IMG_20140615_195534_064~2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: black;"><span style="color: white;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigUZLnAo_Y8mpTfH1EB0m5l3aLa4VFwh9icLK1mkyLzr9LMbT45m3JPj1Lq-QWBAyVA1PN3MC95UGoWRVNcFcNZ8u_thVHs0fLUwxcLoF7MLCFA3NeRsDSv6Us7vVnteqoWHMaUT_3t1g/s1600/IMG_20140615_195534_064~2.jpg" width="320" /></span></span></a><span style="background-color: black; color: white;">Your physique goals, rate of progress, sense of self-confidence, activity level, and your metabolism will all change, so you better not ask for rigid, dumbed-down "golden rules" of clean eating, 5min ab routines, or whatever stupid shakes your girlfriends are trying to sell you on social media. If you actually believe in articles that suggest "5 best exercises to melt your fat blah blah blah" or "10 super foods that will cure blah blah blah", you already failed.</span></div>
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<span style="background-color: black; color: white;">Be curious and experiment with new ideas that put you out of your comfort zone, not just physically but also challenges you mentally. Maybe try lifting, maybe try being hungry from time to time, maybe workout with your partner or set little performance goal to chase after, maybe get rid of distractions, maybe actually do some work and make better choices like an adult? Maybe.</span></div>
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<span style="background-color: black; color: white;">If something has not worked for you in the past or only worked temporarily, it's time to completely overhaul your current approach (and beliefs system) and learn something new before trying to spin, spin, and spin some more. Stop buying into cookie cutter schemes, reflect and forgive your past mistakes, and start asking better questions. Think long term and do something incredibly manageable at your level now so you can keep doing this miserable business of "eating less" and "moving more" until you get closer to your goal. Once you get there, hopefully your new habits will keep you there.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVOlbQgiLEQ0inA1orYnicwhdGe0HbJffZ3pM5NDoRreSiHNDXaUpAIJy80pUWeSPf0-VK7oVCpGd1H8MKatdkjN_5d0xMc83aTCtdUX-bDf6rqbL250OdnLU2jcLJNQzIaHjkVlOkCTw/s1600/scarlette.jpg" imageanchor="1" style="background-color: black; margin-left: 1em; margin-right: 1em; text-align: center;"><span style="color: white;"><img border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVOlbQgiLEQ0inA1orYnicwhdGe0HbJffZ3pM5NDoRreSiHNDXaUpAIJy80pUWeSPf0-VK7oVCpGd1H8MKatdkjN_5d0xMc83aTCtdUX-bDf6rqbL250OdnLU2jcLJNQzIaHjkVlOkCTw/s1600/scarlette.jpg" width="640" /></span></a></div>
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When you hire a coach, don't ask for meal plans or a workout routines. Ask for the guidance and resources to help you make your own ever-changing fitness plans for the rest of your life.</span></span></span><br />
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<b>Michelle Brewer</b><br />
<i>"After years of trying every type of diet and exercise program, what was one more? As before, the first month was hard because I was very out of shape. As in the past, I watched the scale with no change, but I felt better and had more energy. And even though the scale looked the same, my new jeans were a whole size smaller. I talked to Jem and he gave me articles to read and Google and I felt better. </i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipFpnQewR6Z3Fc1xCuVB4tMAhU7Ww0zgC5GUXAsOM_PlHq7CAPCYW504exDcBSwYjHUyDBtBBoVign_OwfoCDzeS4xB8GFKnC7ZKOHo5O3jFwFabnulWX4G6ZjSSOzIJjQmqvOuwNMMbs/s1600/11088_10106307012553164_366202427845249772_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipFpnQewR6Z3Fc1xCuVB4tMAhU7Ww0zgC5GUXAsOM_PlHq7CAPCYW504exDcBSwYjHUyDBtBBoVign_OwfoCDzeS4xB8GFKnC7ZKOHo5O3jFwFabnulWX4G6ZjSSOzIJjQmqvOuwNMMbs/s1600/11088_10106307012553164_366202427845249772_n.jpg" width="640" /></a><i>Now into the second month, I took Jem's advice and got serious about my calorie intake (nothing crazy, I like food). The scale I stopped looking at for 2 weeks says I have lost 10 lbs. All this is great, but what Jem gives has been priceless, training, advice, and just listening has been great. </i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg55rro0EK7zOsElEW4q_whB7HkAOC6x5jjHA2hvvt70PFpYpLpPa59kwp2THHRv-nFL1kPvbB0JyF4qLRcEfECeDbpXawq23EaLhY7eJOSqsmMQCFLGXWhj_0xITPIs-gO5LP-nrnJtK4/s1600/oct+2013+(3).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg55rro0EK7zOsElEW4q_whB7HkAOC6x5jjHA2hvvt70PFpYpLpPa59kwp2THHRv-nFL1kPvbB0JyF4qLRcEfECeDbpXawq23EaLhY7eJOSqsmMQCFLGXWhj_0xITPIs-gO5LP-nrnJtK4/s1600/oct+2013+(3).jpg" width="320" /></a></div>
<i>I have not only found a great trainer who takes time to teach me what I'm doing, but why I should be doing it. Jem has also become my friend which is a nice bonus. I found an old picture and went and found the same clothes so it would be easier to see the start of my transformation. I hope this inspires folks for the new year. </i><br />
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<i>I still have a ways to go but I really think I can get there, thanks to Jem. Now I look more at the lbs I lift than the ones on the scale"</i><br />
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-33632698029704578602015-03-23T13:55:00.004-07:002016-03-15T19:42:11.314-07:00Training Philosophy and Basics<b><br /></b>
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<b>Training Philosophy and Basics</b></div>
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<b>Introduction</b></div>
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"to be able to go to the gym and train hard is a joy and a privilege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privilege and blessing, and revel in it." -McRobert </div>
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"You never know how imporant good health is until you no longer have it" - Charles Smith </div>
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Unlike other trainers you've ever worked with, this is not simply an exercise template. When it comes to training & nutrition for performance, strength gain, physique, or general health, everything is contextual. For me to throw exercise and dietary menus at you periodically may be profiting for me but not sustainably for you. Eventually you'll have to train on your own with your own tools and knowledge to structure periodized, sound training routines in the long run.</div>
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What is covered in this program is a road map to long term success in strength and muscle development. Although this is just a sample workout routines for you to get started, ultimately you will have to sit yourself down and geek out your own ever-changing program if you ever wish to safely and productively train and move for a lifetime.</div>
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While your training should not obsess you to the detriment of your health, family and career, you have to be addicted to the iron, sights and sounds of the gym, the challenge of "one more rep," and the accumulation of small bits of iron on the bar. you need to almost worship the soreness you suffer on the days after a hard workout. you must find training to be heaven on earth and, when in the gym, live to train.</div>
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<b>Motivation, Responsibility, and Character.</b></div>
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Willingness, commitment, determination - call it what you want - is a huge part of making training deliver the goods. You must stay the course and resist peer pressure and the herd instinct that push you towards comformity. If you imagine failure, dwell on it, and prepare for it, then you will fail. Be alert to your thoughts, notice how much negativity there is. Put the negative thoughts aside as soon as they appear.</div>
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<b>World of Bodybuilding</b></div>
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I knew so much about that which I did not need, but knew so little about that which I needed. Therein lies the plight of most bodybuilding junkies. Bodybuliding and strength training are almost laugably simple; but simple does not mean easy. all that really matters is focus and progressive poundages in good form. There are young people who have been training for over ten years and yet still cannot squat much over their bodyweight for 20reps. Pick a handful of compound movements for you and ten devote years to getting stronger, that's all it takes. </div>
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What matters more to you? knowing all the possible alternatives to training but being way below your potentials developement, or, knowing much less but being far bigger and stronger than the average trainees? Only when you're big and strong should you explore "new" alternatives (kettlebell/intervals/crossfit/silly balancing stuff).</div>
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Gyms concerned with maximizing profit - wrappped up in sales of their various accessories, food supplements and fashion clothing - have made a mockery of the gym business. It has got to the point where the last place to look for good coaching is a modern well-equiped gym. We lets you listen to the music, employ sensual female instructors to keep you interested in renewing your membership. Training is fun and fun means lots of members, though few of them stay long term. Modern gyms depend on a constant influx of new members to make a profit. They promise they will not push you hard and you will enjoy it until you realize that the methods they promote will not help make you big and straong unless you have fantastic genetics.</div>
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<b>Training Jargon</b></div>
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1. Reps - a set can consist of one rep (a single), very low reps (2-4), medium reps (5-12), high reps (13-25), or very high reps (25+). Reps can be done with a pause of a second or more. exaggerated pauses permit heavier weights to be used.</div>
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2. Sticking Point - Halfway up a rep where the resistance seems to get magnified (sometimes trainees get stuck here).</div>
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3. Sets - where an exercise is done multiple times. Warm up sets and work sets. Warm up sets are typically done with lighter weights or lower reps.</div>
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4. Concentric - pushing or pulling. the positive phase where muscle shortens like the coming up from the bottom of the squat position.</div>
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5. Eccentric - Lowering or negative phase where the muscle lengthens while under load. Lowering phase of the bench press.</div>
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6. Training to failure - taking a set to the point where you cannot move the bar any further against gravity. A similiar phrase may be 'muscular fatigue' which is more of not being able to properly perform another set of the same muscle. In practice, most people could extend their 'to failure' sets by several reps if they were well supervised and motivated.</div>
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<b>Equipment</b></div>
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Free weights are the traditional and most versatile way of training. Machines reduce the need for instruction and the chance of 'acute' injury. Free weights (barbell/dumbbells) properly used are safe, but they require more expertise and skill than does a machine. Machines can be a hindrance to progress of the serious traineses especially when 'chronically' used, can lock the user into a movement pattern that may not fit individual parameters (height and limb lengths).</div>
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Compound - Multiple Joint movements. i.e., squat, deadlift. Hence involves a lot of musculature - primarily the quads, glutes, and erectors. Isolation - Involves only a single muscle per exercise, like leg extension that primarily targets the quads. To train the whole body using only isolation work means you need a lot of different exercise. But most of the body can be trained using a mere handful of compound movements. There are a lot of overlaps between compound exercise and core exercises. Each training routine should have 2-4 of these movements</div>
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Here are some compound movements that also works the core:</div>
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1. Squat</div>
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2. Bent-legged deadlift, sumo deadlift (arms held between the legs), stiff-leg deadlift (work the back more than the hamstring).</div>
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3. Leg press.</div>
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4. Bench press (flat, incline, and decline).</div>
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5. Parallel bar dip.</div>
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6. shrug variations (arguably an isolation exercise)</div>
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7. pulldown (targeting lats)</div>
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8 row variations</div>
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9. pullup (pronated grip)</div>
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10. chinup (supinated grip)</div>
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11. Pullover (lats and chest)</div>
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I do not care for secondary exercises (calf raise, crunch situp, shoulder external rotator work, neck and grip work) but that's just my preference. Obviously if you need specialized work for performance/physique reasons on specific body parts, be my guest. I see compound and secondary exercises as builders and refiners. If you only started training and largely for size and strength, stick to the primary movements. Only advanced bodybuilders will benefit from secondary movements and even then, during contest/fat loss and drug-free conditions, they cut out the refiners as well. General speaking, the detail exercises distract you from what you should focus on in you want to get big and strong.</div>
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Also, about two thirds of your body's total muscle mass is in your thigh, buttocks, and back. The shoulders, chest, abdominals and arms only make up about a third of your muscle mass, so do not go giving those areas in total any more than one third of your total weight-training attention</div>
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Some people are simply not design to become very strong. Bodybuilding is about selecting exercieses that are best for you. Focus on the big basic exercises, it does not mean a rigid adherence to a fixed prescription of exerciese. Never lock yourself into using an exercise that does not suite you. Your prioirty for any exercise is that it does you no harm.</div>
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<b>Routines</b></div>
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Training routines are comprised of groups of exercises. They can be either full-body or split routines. A split routine divides the body into two or three parts and each part trained twice every 6-8days.</div>
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<b>Muscular potential and Goal Setting</b></div>
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No matter where you are now - big or small, strong or weak, young or not so young - you need only compete with yourself. It is you, against you. Progress is measurable, and concrete. It can be as little as just one more rep than last week in a given exercise. All of those small doses of progress are little thrills you will never tire of. rate exercise high in your priorities. Resolve, now, to give your exercise program and dietary discipline the prioirty they deserve. Keep your bodyfat level to below 15% (or below 10% if you want an appearance that is stunning - assuming that you have some muscle). 20% for female, or 15% to be stunning. </div>
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It will not be smooth sailing, but if you want it badly enough you will get there. We care concentrating on an area where genetic restraints have great influence. Keep your goals very challenging but realistic.</div>
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<b>Genetics</b></div>
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Genetics matter a heck of a lot - big time! Legitimate hard gainers have a battle to get to 250 pounds in the bench press. A 300 pound bench press by a genuine hard gainer is a far greater achiement than a 400-pound one by an easy gainer. but the easy gainer can never understand this because he can never understand the plight of the hard gainer. and knowing how to successfully train easy gainers does not provide the experience and know-how for being able to successfully instruct hard gainers. This program is meant for hard gainers like you. </div>
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The biggest champion of the training world are not the drug-enhanced genetically blessed competitive elit. The biggest champions are the unsung heroes who applied years of dogged determination in order to build themselves up against the odds, without ever using drugs, without seeking or finding publicity, and without devorcing themselves from the rigors and responbilities of everyday working and family life.</div>
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Generally speaking, the training world focuses on the achievements and training styles of the competitive minority (genetically gifted, drug-enhanced, smear with sponsors). Even when appropriate instructions were given to the masses, it is usually downright misunderstood. Of course, the lack of adequate application and persistence accounts for part of the failure of the masses experience with weight training but it is the lack of consistent, practical and effective information for the typical people that is mostly to blame.</div>
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<b>Recovery</b></div>
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During "down" time you will prepare yourself for getting back into training with greater zeal and organization than ever before. If you cannot stand alone and deliver the goods by yourself, you are never going to rezlize your potential for muscle and might. The deseire has got to be so intense that your body and soul are steeped in it for the long haul. Once you know what to do, you need reply on no one. Things you should consider for optimal recover – proper nutrition, myofascia release (foam roll, tennis ball, deep massage), 8hr sleep, 1hr sun/day, supplements, and reduced physical stressor (chronic cardio) or emotional stressors (damage relationships).</div>
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<b>Warm Up</b></div>
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You will warm up on the treadmill (3-5mins under 130bpm on HR) before each session or perform some dynamic stretching on the muscles you will use before lifting. The best whole body warm up would be bodyweight or barbell (no plate) squats, burpees, or a barbell complex involving compound movements like squat, rows, push press, swings, and snatches.</div>
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You will always use 2 warm-up sets for the first exercise you do and at least 1 warm-up set for each new movement thereafter.</div>
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A warm-up set would be simply lifting the bar itself or about 50% of your 1 rep max of the exercise movement you are doing.</div>
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Then take your 2nd warm-up to 75% of your 1RM. </div>
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A good warm up rep range should be half of what your workset targeted rep range should be. Ex: If you plan on benching 150lb for 10 reps that day, your warm up should be 75lb for 5reps. You should not feel fatigue after your warm up sets.</div>
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<b>Use this link to calculate your 1RM</b></div>
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<a href="http://www.nsca-lift.org/Fly%20Solo%20Program/onearm.asp">http://www.nsca-lift.org/Fly%20Solo%20Program/onearm.asp</a></div>
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plug in your rep range and weight to find your 1RM. Then click on the chart below to find out what your 75%, 80%, 85%, and 90% of your 1RM weight is and lift according to those weights and reps.</div>
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<b>Programming</b></div>
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Optimal training frequency would be 3-4x a week or consider hit each muscle group 2-3x a week. Just follow the program I will gave you.</div>
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If you decide to throw out some exercises you do not enjoy/compliment your current training approach or having physical limitation issues, you can free them up where you see fit. Just keep in mind that every workout should have 1 or 2 compound movements to tax the whole body or at least some movements that engage multiple muscle groups at a time. Overall, you want to get at least 12 work sets (not including warm-up) per training session but don't go over 20 sets total unless you’re eating for mass gain.</div>
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<b>Rest Intervals</b></div>
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Rest at least 1 min between all work sets. 2mins for heavy compound movements. Active rest - dynamic stretching can help keep your body warm during longer rest periods like between deadlift/squat sets.</div>
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<b>Progression:</b></div>
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For all exercises that you can perform for more than 8 repetitions (or whatever rep range I gave you) across 2 work sets with good forms, increase the weight by 10%. Don't be afraid of adding more plates on the bar. If you're currently benching 65lbs and you've reached 8 reps for 2 sets with good forms even into your last few reps, add 10% of 65lb (6.5lbs) to the bar which will be around 70lb with 2 additional 2.5lb plates.</div>
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When you add weight, your rep range will surely drop but that's ok, this is part of getting stronger. In the next few workouts, you will begin to increase your reps. When you reach the 8 repetitions again, add more plates to the bar. Whenever you feel that your form begins to suffer going into new territories, make sure the increase in weight isn't too much/sudden, had proper warm up, sleep/diet is good, rest plenty between your reps and sets.</div>
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The 8 rep progression is only one way of tracking and making progress. For beginner lifters, a progression of 8-12rep per set can be properly implemented as well. Just depends on your preference. After a solid year of training with little to no weight increase on the bar anymore, going lower on the rep down to 4 or 5 reps per set may help breaking the stall. </div>
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Few exceptions to the8rep progression.</div>
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Some exercises like the deadlift, when taken repetition higher than 4 reps at 90% of your 1RM, your grip and your forearm will begin to tire out before your back and your back (at around 6reps) before your legs. So to properly train for deadlift and tax the whole system, I recommend a lower rep range around 2-3 reps per set. This way every rep is in good form, you lift heavier, your grip and back won't suffer. Since you will be working in the lower rep range, feel free to increase sets up to 5-6 sets for this movements. The lower the rep, the more sets you can afford to increase. But as an beginner who need to practice form by keep in it around 5-6rep is still good.</div>
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This is the same with squat for those who are strong in their legs but weak with their back. Lower back will give out at 6reps or so when their legs can take it up to 10 reps. If you shoot for the 10 reps at 80% 1RM, you will get bad form (tilting forward with weight on your leg) towards the end of that set. To prevent this from happening, taking heavy squat down to 4-5reps per set is a good idea..</div>
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Smaller muscle groups (ex: shoulder/calves) will need higher reps to truly stimulate them since they lift less weight, therefore less volume and get fatigue slower. Taking shrugs or calf raises up to 15 or 20 reps isn't uncommon. In general, a 6 to 10 rep progression is a good start for anybody on any movement. Your program will mainly base on this rep range.</div>
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<b>Assistance/accessory movements</b></div>
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They are not necessary as part of a complete training program for a beginner weightlifter but can be help for those in need of changing things up and play catch ups on specific weaker body parts. When you feel like a certain parts of your body is preventing from making gains in a movement (like squat, deadlift, chin, or bench press), it's time to think about using assistant movements to help you with the main/compound movements if you wish to keep making gains on the big 4. </div>
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When you feel like a certain muscle group is un-proportional to the rest of the body, you can also try adding some accessory movements as well. Assistance/accessory movements are basically isolation movements where only one joint/muscle moves to resist the weight. ex: would be a leg curl, triceps kickback. There are tons. Just search on line and add them to your program </div>
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<b>Strength Goals</b></div>
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3 out of 4 of the following goals should be reached within five years</div>
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Bench press: body weight x 1.5, </div>
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Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.</div>
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Squat: body weight x 2</div>
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Deadlift: body weight x 2.5</div>
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<b>For the ladies</b>: </div>
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Chin or pullup 6 reps body weight</div>
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Bench bodyweight x 1.2</div>
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Squat 1.5bw</div>
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Dead 2xbw</div>
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The targets above are all for 1RM, not 6-8reps. </div>
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Use this link to calculate your 1RM (that correlates with multiple rep ranges)</div>
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<a href="http://www.nsca-lift.org/Fly%20Solo%20Program/onearm.asp">http://www.bodybuilding.com/fun/other7.htm</a></div>
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These numbers are for a raw (no straps, belt or knee wraps) single repetition (1RM). The progress should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. By "consistent" training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent. By "decent training routine", I mean "not doing blatantly stupid shit" (training 5-6 days/week, 20-25 sets for chest and arms, etc.).</div>
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Lifestyle and physical changes will come at you in the most ridiculous (and sooner than you expect) way and will throw you off your feet. By having essential and time-tested formulas provided in this program will allow you to make adjustments to counteract the unsuspected variables when the time comes.</div>
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"Regardless of genetics, gender or age, each of us has tremendous power to improve physique, fitness and health; but very few people fully exploit this power because so few people train in a way that is truly appropriate to them. Circumstance of life make some decision more likely than others; each person is responsible for his or her own exercise program's results. You decide which exercises you use, how you perform them, and how often you train. You decide when you quit a set, when you go to sleep, how well you eat. You alone are responsible for your progress in the gym, accept responsibility for having created the current state of your physique and fitness. Then assume the responsibility for changing what you do not like." - Stuart McRobert</div>
Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-10537838541090339642015-03-21T09:36:00.004-07:002015-10-13T16:31:33.134-07:00Barbell and Dumbell Book<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small; line-height: 0.19in;">All the movements are in the links below. If you can't find a specific movement, go to the very bottom of the page and click on that link. You'll find it there.</span><br />
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<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;">Warm Up A (Jumping Jack, High Knee, Butt Kick)</span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<a href="https://www.youtube.com/watch?v=d0elTJpg7KU&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="color: #444444; text-decoration: none;"><span style="background-color: black; color: white;">https://www.youtube.com/watch?v=d0elTJpg7KU&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;"><br /></span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;">Warm Up B, C, D (Burpees, High Kicks, Mnt. Climber, Tuck Jump, and Lateral Hops)</span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black; color: white; text-decoration: none;"><a href="https://www.youtube.com/watch?v=oN2d9D0BBhQ&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="color: #444444; text-decoration: none;">https://www.youtube.com/watch?v=oN2d9D0BBhQ&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<br /></div>
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small; line-height: 0.19in;">Ab
Wheel</span><br />
<a href="https://www.youtube.com/watch?v=YIR7aev7VaI&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="font-family: inherit; font-size: small; line-height: 0.19in;"><span style="background-color: black; color: white;">https://www.youtube.com/watch?v=YIR7aev7VaI&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Back Squat</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;"><a href="https://www.youtube.com/watch?v=WPM2mjkROgI&list=UU39Bl2p-FRh6HxY8hO87RxQ">https://www.youtube.com/watch?v=WPM2mjkROgI&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></span><br />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><br /></span>
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white;">Breathing squat</span><br />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white;">http://www.bodybuilding.com/fun/irontamer5.htm</span><br />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><br /></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Bench Press</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><a href="https://www.youtube.com/watch?v=XS0U8X9Pd9Y&list=UU39Bl2p-FRh6HxY8hO87RxQ"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=XS0U8X9Pd9Y&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Bent
Over Row</span></span></div>
</div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=FAhGoMlrXIE&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=FAhGoMlrXIE&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Chin
up</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=OcNfwXjcMCY&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=OcNfwXjcMCY&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Deadlift</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=hOaiCsNs7cU&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=hOaiCsNs7cU&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Dip</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="color: white; font-family: inherit; font-size: x-small; line-height: 0.19in;"><a href="https://www.youtube.com/watch?v=hNA2ds7RuBk&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black; line-height: 0.19in;">https://www.youtube.com/watch?v=hNA2ds7RuBk&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span><br />
<br />
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;">DB Suitcase Deadlift</span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<a href="https://www.youtube.com/watch?v=Sf7l1n_a7nw&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="color: #444444; text-decoration: none;"><span style="background-color: black; color: white;">https://www.youtube.com/watch?v=Sf7l1n_a7nw&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;"><br /></span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black;">DB Suitcase Deadlift Jump</span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<span style="background-color: black; color: white; text-decoration: none;"><a href="https://www.youtube.com/watch?v=on78Rwp6kP8&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="color: #444444; text-decoration: none;">https://www.youtube.com/watch?v=on78Rwp6kP8&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div align="LEFT" style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 13px; margin-bottom: 0in;">
<br /></div>
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Front
Squat</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=2MlAy6PBjYY&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=2MlAy6PBjYY&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Incline
Press</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=TLmrumcYtwU&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=TLmrumcYtwU&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Inverted Rows</span></span><br />
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><a href="https://www.youtube.com/watch?v=mMADQwmrn6s&list=UU39Bl2p-FRh6HxY8hO87RxQ"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=mMADQwmrn6s&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Kettlebell Swing</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><span style="color: white; font-family: inherit; font-size: x-small;"><a href="https://www.youtube.com/watch?v=9N17PPvYmgk&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=9N17PPvYmgk&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></span><br />
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Leg Raise</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><a href="https://www.youtube.com/watch?v=Z_Ji0hsjCXw&list=UU39Bl2p-FRh6HxY8hO87RxQ"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=Z_Ji0hsjCXw&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Lunges</span></span></div>
<div style="-webkit-text-stroke-width: 0px; font-size: medium; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 0.19in; margin-bottom: 0in; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 1; word-spacing: 0px;">
<div style="margin: 0px;">
<a href="https://www.youtube.com/watch?v=PnEuWxdSNjI&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="font-size: small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">https://www.youtube.com/watch?v=PnEuWxdSNjI&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></div>
</div>
</div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Overhead
Press</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Push Press</span></span><br />
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><span style="color: white; font-family: inherit; font-size: x-small;"><a href="https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=cETYXiVHFdk&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></span><br />
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Pull
Up</span></span></div>
</div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=7Z6Vco_Hk8M&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=7Z6Vco_Hk8M&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="line-height: 0.19in;"><span style="background-color: black; color: white;">Romanian
Deadlift</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: white; font-family: inherit; font-size: xx-small;"><a href="https://www.youtube.com/watch?v=GOu3WJbVecM&list=UU39Bl2p-FRh6HxY8hO87RxQ" style="background-color: black;">https://www.youtube.com/watch?v=GOu3WJbVecM&list=UU39Bl2p-FRh6HxY8hO87RxQ</a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="font-size: x-small; line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit;">Sumo
Deadlift</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><a href="https://www.youtube.com/watch?v=shKt7XM8sf8&list=UU39Bl2p-FRh6HxY8hO87RxQ"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=shKt7XM8sf8&list=UU39Bl2p-FRh6HxY8hO87RxQ</span></a></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;"><br /></span>
<span style="background-color: black; color: white; font-size: x-small;"><span style="font-family: inherit;">Any movements you cannot find above will be within this video below in order of the workout.</span></span><br />
<span style="background-color: black; color: white;">https://www.youtube.com/watch?v=mLXYqAJZK74&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=3</span><br />
<br /></div>
<div style="margin-bottom: 0in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;"><span style="line-height: 0.19in;">if
you need more </span><span style="line-height: 18.2399997711182px;">explanations</span><span style="line-height: 0.19in;"> on cues than the videos given above, click on the
link below for more in-depth details on how to perform and maximize
your lift or find a substitute to the lift if something bothers you.</span></span></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<a href="http://jyfitness.blogspot.com/2012/12/movements-and-muscles.html" style="line-height: 0.19in;"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">http://jyfitness.blogspot.com/2012/12/movements-and-muscles.html</span></a></div>
<div style="line-height: 0.19in; margin-bottom: 0in;">
<span style="background-color: black; color: white; font-family: inherit;"><br /></span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="color: white; font-family: inherit;"><b style="background-color: black;">What is a Complex or Combo?</b></span></div>
<div style="margin-bottom: 0.07in;">
<div style="line-height: 0.25in;">
<span style="color: white; font-family: inherit; font-size: x-small;"><a href="https://www.youtube.com/watch?v=0-IuXkb3gmw" style="background-color: black;">https://www.youtube.com/watch?v=0-IuXkb3gmw</a></span></div>
<span style="background-color: black; line-height: 24px;"><span style="color: white;">combo/complexes in your book</span></span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">Complex:
Deadlift/RDL, Bent Over Rows & RDL 4/8/4
</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<a href="https://www.youtube.com/watch?v=ljsH_eDxwcg"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=ljsH_eDxwcg</span></a></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">Complex:
Squat, Good Morning & Press 5ea</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<a href="https://www.youtube.com/watch?v=JzLVx4wkx-8"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=JzLVx4wkx-8</span></a></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">Complex:
Single Leg Good Morning & Push Press 6/6/6
</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<a href="https://www.youtube.com/watch?v=gZx7a7p5gJU"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=gZx7a7p5gJU</span></a></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">Combo:
F.Squat, Jerk, F.Squat, Clean x 2-3
</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<a href="https://www.youtube.com/watch?v=hVxLvr6-Jgg"><span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=hVxLvr6-Jgg</span></a></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">Complex:
Clean Pull & Deadlift 3/3
</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small;">https://www.youtube.com/watch?v=-7qhK3lX6e4</span></div>
<div style="line-height: 0.25in; margin-bottom: 0.07in;">
<span style="background-color: black; color: white; font-family: inherit; font-size: x-small; line-height: 0.25in;">Combo:
Dead, RDL, Clean, Clean 3x</span></div>
<span style="color: white; font-family: inherit; font-size: x-small; line-height: 0.25in;"><a href="https://www.youtube.com/watch?v=U6FooNlau0A" style="background-color: black; line-height: 0.25in;">https://www.youtube.com/watch?v=U6FooNlau0A</a></span>Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-47470797762313005512015-03-16T11:28:00.001-07:002015-07-06T07:40:14.313-07:00Have You Tried Cooking?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimVY0lYL9yJUfGbvOhzCmQw0p1OIKh9TW0899dPzG6EwIWzuClWOfXI-LO_ajEle4mW6ABOtYDFio4UsVFeF_hghBh-4P1JeavpGXRnMswIEXS71MyqXUUiDSFX7HDPFthxl1VBiLOj08/s1600/drink-plexus-slim.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimVY0lYL9yJUfGbvOhzCmQw0p1OIKh9TW0899dPzG6EwIWzuClWOfXI-LO_ajEle4mW6ABOtYDFio4UsVFeF_hghBh-4P1JeavpGXRnMswIEXS71MyqXUUiDSFX7HDPFthxl1VBiLOj08/s1600/drink-plexus-slim.jpg" width="320" /></a><span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">If you're on this, you already failed. </span><br />
<span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Same goes to any other shakes, wraps, patches, pills, and pre-made meal plans.</span><br />
<span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Try cooking.... </span><span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">something we do for thousands of years and PROVEN to work for fat loss, muscle gain, health, save money, and whatever other goals you have. If you "don't have time" or "don't know how to cook", try fixing that in itself first instead of trying to eat clean, be more active, or lose weight. </span><br />
<span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="font-size: 13px; line-height: 18px;">Are you spending too much time watching netflix when you can easily use 10mins of your day looking up new recipes that are lower in calories and more satiating? Are you going out with your girlfriends 3-4x/week when you can spend that time and show up at the gym? Are you scrolling through facebook at least 3x a day when you can spend that time look up how many calories is in the latte you drink every morning and find substitutes that are lower in fat and sugar but just as delicious? </span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbSMf279T_o2jhxY7dtrIE-ySVIDXC8O5HQ6oHmjcOc3J0TwvLAJPUFC7FSf8mjJB0RjLremTmm0WH81qNKp1REg8tJrCiIiWu87zkZMXMnDGOxh7Ns48QJqLktQ0tMOXyrBmZ4JYcliA/s1600/group+(2).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbSMf279T_o2jhxY7dtrIE-ySVIDXC8O5HQ6oHmjcOc3J0TwvLAJPUFC7FSf8mjJB0RjLremTmm0WH81qNKp1REg8tJrCiIiWu87zkZMXMnDGOxh7Ns48QJqLktQ0tMOXyrBmZ4JYcliA/s1600/group+(2).jpg" width="200" /></a><span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="font-size: 13px; line-height: 18px;">If all of these things seems too "inconvenient" for you, then YOU. ARE. FUCKED.</span></span><br />
<span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Create habits, then health and fat loss will follow. </span><span style="background-color: black; color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">And to accelerate your fitness/health goals, you could play a sport or explore active hobbies that doesn't involve sitting most of the time. This will help you feel good, look better, and live longer feeling good and looking better.</span><br />
<span style="background-color: black;"><span style="color: white;"><span style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Below is a list of popular dumb shortcuts that promise transformations but don't and only empty your wallet. Please don't.</span></span></span><br />
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<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-40848941277770132122015-03-16T10:36:00.001-07:002015-03-16T11:33:11.450-07:00How To Be Better Instead of Quitting.<span style="background-color: black;"><span style="color: white;"><br /></span></span>
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<span style="background-color: black;"><span style="color: white;">Next time you miss your workout or fall off your diet due to lacking motivation or less than ideal circumstances, don't just pack up and quit.</span></span></div>
<div style="margin: 6px 0px;">
<span style="background-color: black;"><span style="color: white;">It's the perfect opportunity to re-examine your behaviors. Find out what triggered or led to it so you can plan better next time. Perhaps your expectations are too high?</span></span></div>
<div style="margin: 6px 0px;">
<span style="background-color: black;"><span style="color: white;">Even if you feel weak and unmotivated, show up and do the work. Forget about how you feel, just show up. Anything is still better than nothing.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">Just because you didn't hit your PR that day doesn't mean you still can't get in a good workout overall.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">Just because you went over your carb intake for the day doesn't mean you have to hit the buffet and undo a whole week worth of caloric deficit you've achieved.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">Between being perfect and giving up, there's "better". So give yourself the self-compassion and permission to do so.</span></span></div>
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<span style="color: white;">Perfection is not possible but you can always chase after excellence.</span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-24532139869857211512015-03-16T09:27:00.002-07:002016-04-17T20:47:20.112-07:00Work Smarter, Not Harder.Working hard is a given. It's nothing new. <br />
<br />
Everybody knows that eating less and moving more works. It's not like any fat person out there displeased with his/her body hadn't try it yet. You'd probably try the "no pain, no gain" route, or the "i gotta have more willpower, discipline, restrict sugar for 21 days and throw more money at my trainer" method.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWOvrWcHDbiCFMD_4Agxc5sfne27h-8XnK2Z8ATtejkIfYgJXpQ9mnk3BcZR4ipLrKYur7Txszs7yJ4it0cuaA1mWybrmR7a31AVxE5ZKTwxXBv5gTOUAoly3lj80cvU5PS0Q87zXwPs/s1600/10675532_10105804695281004_6142205883163518696_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWOvrWcHDbiCFMD_4Agxc5sfne27h-8XnK2Z8ATtejkIfYgJXpQ9mnk3BcZR4ipLrKYur7Txszs7yJ4it0cuaA1mWybrmR7a31AVxE5ZKTwxXBv5gTOUAoly3lj80cvU5PS0Q87zXwPs/s1600/10675532_10105804695281004_6142205883163518696_n.jpg" width="320" /></a>Fitness, like learning a new language or hobbies, is a skill. You can't get good at it without practice, patience, curiosity, and be self-forgiving when you fall due to circumstances of life. You also can't get good at it if you didn't have good resources (knowledge and instructions) in the first place or be resourceful with the limited resources you have (time, money, energy).<br />
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These are things rarely talked about in the fitness industry because it would be counterproductive in keeping the industry alive with their shortcuts, gadgets, and meal plans. The industry like to blame you for your problems and make you believe you need them (and their products) in order to make progress. They want you to feel weak, confused, and ultimately, co-dependent.<br />
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The reason why you feel defeated today is because you got the wrong perspective on how fitness is suppose to work. Once you truly understand that fitness is a skill that require the above disciplines (or attitudes), something that you can hone and develop, you'd no longer need more willpower or ask (and pay) for accountability, nor would you buy into scams and believe in unrealistic expectations.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-6j8OIs0cGIb9lqT3lAgeWYNurUFzep-JNtLnFGBmLZfDhukTgbU0COtu6wqstTmPAybp1y1TZwc4DEZUE0U_G_FqiwlQTnzbJrxihYMACNa8Jib-NBPzDFEqC8ivIMvF04V86UexYI/s1600/IMG_20150306_115159_110~2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-6j8OIs0cGIb9lqT3lAgeWYNurUFzep-JNtLnFGBmLZfDhukTgbU0COtu6wqstTmPAybp1y1TZwc4DEZUE0U_G_FqiwlQTnzbJrxihYMACNa8Jib-NBPzDFEqC8ivIMvF04V86UexYI/s1600/IMG_20150306_115159_110~2.jpg" width="320" /></a>If you're frustrated with your current condition right now and feel so defeated that you don't even know where or how to get started, the first step is to remove the outcome of your current condition from your character. This way, you can move forward more objectively without guilt, judgments, fear, or regrets.<br />
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Approach this whole "getting fit" thing as if you're taking a college course that you can always retake if you fail but you always learn something new the second time around. You have to accept the fact that you will fall many times along the way but more importantly, accept falls with the intention to get better at not falling or not falling as hard next time.<br />
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Shit happens. Life will throw you off your track 100x before you get what you want and it's completely natural for us to not want to move more or eat less (actually, it's human instinct). You have to develop modern strategies to deal with an obesogenic environment you live in today because nobody is interested in changing that environment for you.<br />
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If you're truly interested in getting something more sustainable, evidence based, and become more resourceful with the little willpower, time, money, and energy you have left, contact me. if you want something you'd eventually be good at and love doing long term, tell me what you're struggling with and I'll send you some resources you can read up on.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg29HxAqc-mCXfU8AyWlOFClCRRo0boN6hhjFcC8NOLFwHaTzc0_wGaDappHjDIco9Czv7imZD5IN5Od_kWcmPXn33QKi1uvQ73iEKTVqcXAtigfzf2JN6g3xCkQYTngIZKx7miwbkNkVo/s1600/10882352_10105843541388094_4690576331308893904_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg29HxAqc-mCXfU8AyWlOFClCRRo0boN6hhjFcC8NOLFwHaTzc0_wGaDappHjDIco9Czv7imZD5IN5Od_kWcmPXn33QKi1uvQ73iEKTVqcXAtigfzf2JN6g3xCkQYTngIZKx7miwbkNkVo/s1600/10882352_10105843541388094_4690576331308893904_n.jpg" width="320" /></a>"The pic is me at my heaviest. I was that fat kid my entire life until I learned the things I know today. I lost weight once, just once, almost effortlessly because I approach my journey with the right attitude. That attitude was not "more willpower", "go low carbs", nor was it "I need a gym buddy", "do more cardio" or "money back guarantee belly wraps".<br />
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I was curious, self-forgiving, and most importantly, I enjoyed the process.<br />
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Losing weight was laughably simple because I was resourceful and staying fit and strong and eating healthy/less feels so good that getting fat again was never an issue, anyways. If you feel like nothing worked for you and you have 100 reasons why everything is against you, maybe it's time we talk about how fitness is suppose to work and make this 'process' just a little more pleasant for you.<br />
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<br />Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-20314423332498718492015-01-23T12:34:00.003-08:002015-02-17T09:34:45.231-08:00Numbers Don't Lie<div style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 17.5636348724365px; margin-bottom: 6px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPwcGrsgRHBuXAtkDl9Cseui_FNiVCxoLDlenOUnn29oQnAD8-btHRbpKDvSEg5JaDhIOjT2lx3gRecmBmGEhYgN8KxN-nWrUS8voFVjjoFMGHT9rV9YtYC5RDCQIi9Mh3silHcTSlEsk/s1600/amber.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPwcGrsgRHBuXAtkDl9Cseui_FNiVCxoLDlenOUnn29oQnAD8-btHRbpKDvSEg5JaDhIOjT2lx3gRecmBmGEhYgN8KxN-nWrUS8voFVjjoFMGHT9rV9YtYC5RDCQIi9Mh3silHcTSlEsk/s1600/amber.png" height="400" width="191" /></a></div>
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<span style="background-color: black;"><span style="color: white;"><span style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">The one thing these two ladies did that made the most difference in their physique is tracking food intake (and ate for their goal). It's the best 'lifestyle' change MOST people can make for fat loss in which requires the least amount of pain/effort. It's ridiculous how nobody got time for that yet have time for all the other fitness craps they're doing. That and oh, lift heavy ass weights </span><i class="_4-k1 img sp_VDuLeNSrNMR sx_42ad2a" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yk/r/XYSqo5VEvpk.png); background-position: -522px -406px; background-repeat: no-repeat; background-size: 690px 442px; display: inline-block; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; height: 16px; line-height: 18px; text-align: left; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">smi<span class="text_exposed_show" style="display: inline;">le emoticon</span></u></i><span class="text_exposed_show" style="display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /><br />Forget about your sodium intake, how many steps you took that day, drink enough water or not, or if your bootcamp burns more calories than your zumba class. That's too much shit to worry about. Too much fluff to tag onto your already busy stressful "lifestyle". Instead, you should worry about the most meaningful thing that makes the most impact for your body composition. Eat less (or more if trying to gain). That's the best return for your investment of resources (time, money, willpower).<br /><br />Tracking food not only make you more aware of your caloric budget but change the way you feel when you eat. Awareness will help you make more mindful choices when dealing with hunger, cravings, social/emotional eating, and boredom.<br />Numbers also gives you accountability which is something everybody could use more of. Numbers don't lie.<br /><br />Numbers are objective and can be reflected upon without the negative emotional attachments to food. Know the numbers can help you not feel lost from the sea of pseudoscience advice on the internet, help you get back on the wagon sooner when you do fall off which promote consistency, and can even prevent you from binge eating because you know that no single cupcakes or pizza can ruin your overall caloric goal for the day. This mean you can have anything you want! Just not everything while you're eating less.</span></span></span></div>
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<span style="background-color: black; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span style="color: white;"><br /></span></span></div>
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<span style="background-color: black; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span style="color: white;">You can start with calorie counter apps like "myfitnesspal" or "lose it". It's incredibly easy to use once you're familiar with the program. If you have time for facebook and your stupid 28 days plank challenge, you have time to track what you eat. Make sure you have a measuring scales at home, a crock pot, and a toaster oven might help.</span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwJ8Lvy-RPm4zIA_ASfnfDcD7ta2rRWLqWcgLXqbNT4DfuQ_8Wf-c4SsrGX6w0cja4RMhk_1fFTC6A5Urek4nruNHiddsbMWHXfj5g6LumLXt7ZnkeS6A1Rysl1X435F1iI6lF3fpdAAs/s1600/10710_10106044248978474_7878780390364249994_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: black;"><span style="color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwJ8Lvy-RPm4zIA_ASfnfDcD7ta2rRWLqWcgLXqbNT4DfuQ_8Wf-c4SsrGX6w0cja4RMhk_1fFTC6A5Urek4nruNHiddsbMWHXfj5g6LumLXt7ZnkeS6A1Rysl1X435F1iI6lF3fpdAAs/s1600/10710_10106044248978474_7878780390364249994_n.jpg" height="314" width="320" /></span></span></a></div>
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<span style="background-color: black; color: white;">Some good videos to go with the msg above</span></div>
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<span style="background-color: black; color: white;">Know your (caloric) numbers and how to use them.</span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">https://www.youtube.com/watch?v=q5MU8SqBG9w</span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">The problem with clean eating and nutrition myths</span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">https://www.youtube.com/watch?v=-J2KMUqP-Xs</span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">Eat your favorite foods without guilt</span></span></div>
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<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">https://www.youtube.com/watch?v=SimQdutkrFA</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6PfkMnV28cFb3sYzDex07UZNC-W3NA8utdieGnzClFs6LP9VHE1um-Bo-Ff-Kfvh1JUGBdZGf3pJpyeIgVWGusNOFo8_lkyN3eSgRilbOoyiCktqvhFNDEiN_ewEXADFwkh4LXrF8uM4/s1600/it%2527s+dumb+mems+like+this+that+make+ppl+get+on+and+off+their+diets%252C+it%2527s+not+sustainable.++why+not+try%252C+YES+a+little+candy%252C+YES+a+little..+or+better+yet%252C+find+out+your+caloric+budget+and+fit+as+much+candy+as+you+want%2521.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6PfkMnV28cFb3sYzDex07UZNC-W3NA8utdieGnzClFs6LP9VHE1um-Bo-Ff-Kfvh1JUGBdZGf3pJpyeIgVWGusNOFo8_lkyN3eSgRilbOoyiCktqvhFNDEiN_ewEXADFwkh4LXrF8uM4/s320/it%2527s+dumb+mems+like+this+that+make+ppl+get+on+and+off+their+diets%252C+it%2527s+not+sustainable.++why+not+try%252C+YES+a+little+candy%252C+YES+a+little..+or+better+yet%252C+find+out+your+caloric+budget+and+fit+as+much+candy+as+you+want%2521.jpg" width="240" /></a><span data-offset-key="1m9ev-0-0" style="color: white;">I hate seeing memes like this on social media, it's annoying as hell and doesn't help anyone. Same goes to "fat burning food".
You want to know how to NOT fail your diet and have a life?
NEW RULES
Have a little bit of candy as long as it helps me meet my overall goal.
Have a little bit of donuts as long as it helps me meet my overall goal.
Have a little bit of chips as long as it helps me meet my overall goal.
Have a little bit of pizza as long as it helps me meet my overall goal.
Have a little bit of fast food as long as it helps me meet my overall goal.
This way you're less likely to fail, feel defeated, and actually guarantees to meet your goal instead of hoping it "might" since there's actually a target to shoot for. It's not like fat people haven't already tried the "eat this, don't eat that" advice right?
Obviously they have and can't sustain it so they blame themselves for not having enough willpower. How about taking willpower out of the equation and use simple math we all learn in 4th grade to tackle the problem?
When people say "I eat clean", what does that really mean? Everybody's clean eating idea are different and debatable. When it comes to fat loss, it's about consuming less calories than you burn. if you fill your allowance with more satiating food, you'd make the journey a little less painful. It's that simple!
Most ppl will agree that clean eating means "natural, unprocessed food" and in most cases can be more satiating than chips and cookies but that doesn't always equate to fat loss. To say that clean eating (whatever that means) will promise you weight loss is to ignore the energy balance system. You can eat tons of clean, healthy items like wild salmon, organic avocado, gmo free nuts, gluten-free bread, and whole milk and still not lose weight.
How about practice some flexibility and apply some logic.
If you track food intakes, it really doesn't matter what you eat. Clean or dirty, as long as it's not rat poison. Just eat less than you burn and will guarantee you fat loss. You simply can't cheat the law of thermodynamic. If you eat less often and you eat more satiating foods (like meat and veggie), then you'll have an easier time eating less overall.
If you don't count calories, then you can only "hope" to lose weight by eating more whole foods that's more satiating and less processed food that are more caloric dense. However, you'll never really truly know if they are caloric dense or light if you never actually look them up. So why don't you just look them up? This way you'll know why and if the food you're eating is worth or not the reward/pleasure you're getting from them for the calories they contain.
You don't have to do this for the rest of your life but just for a few days or weeks. You'll become more aware of what you put in your mouth and budget your target better for the allowance you set for yourself. You'll be able to indulge your favorite foods without the guilt that typically comes after with dumb advice regarding clean vs. dirty foods. Go back to intuitive eating when reach your ideal physique because then, you don't have to be in a caloric deficit.
That's how you NOT fail a diet.</span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-58185967563492737052014-12-30T08:44:00.003-08:002016-05-10T08:21:52.658-07:00Before you make your new year resolution.,..<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje7iMPCXXVqLBuup6oTRtbyZPn-a3QM2PFdIPWp8Q2hR447XYh-RAFlggjX28S3yatuPzI_oEhJBNNENaFjVvJsbEgpYPiuDAzFR9q0VBvxvN7fN2l-tBmHXi5xhqJm9LvY2-QnUgnJTw/s1600/don't%2Bbe%2Bupset%2Bby%2Bthe%2Bresult%2Byou%2Bdidn't%2Bget%2Bwith%2Bthe%2Bwork%2Byou%2Bdidn't%2Bdo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="background-color: black; color: white;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje7iMPCXXVqLBuup6oTRtbyZPn-a3QM2PFdIPWp8Q2hR447XYh-RAFlggjX28S3yatuPzI_oEhJBNNENaFjVvJsbEgpYPiuDAzFR9q0VBvxvN7fN2l-tBmHXi5xhqJm9LvY2-QnUgnJTw/s1600/don't%2Bbe%2Bupset%2Bby%2Bthe%2Bresult%2Byou%2Bdidn't%2Bget%2Bwith%2Bthe%2Bwork%2Byou%2Bdidn't%2Bdo.jpg" width="320" /></span></a></div>
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<span style="background-color: black; color: white;">What happens when you run out of your Thrive patches, discounted gym membership specials, your 10 days juice cleanses, your 28 day plank challenges, or your 1 month supply of AdvoCare meal plans?</span></div>
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<span style="background-color: black; color: white;">Comes Jan, this is what everybody is going to be doing because nobody wants to actually do the logical thing of reading, learning, and executing hard work consistently and intelligently.</span></div>
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<span style="background-color: black; color: white;">Hard work means cooking more, reading food labels, be mindful of indulging your favorite caloric dense foods, make the time to make the g<span class="text_exposed_show" style="display: inline;">ym, and have an actual training and nutrition plan that meets your goals.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9wP_yw4p4ESvWHEerU8Yy3-C7hf69uhOoly_iGtwmi3bR965G0_9SGEsbISOQFoFLJHzYmoe38KJu-e-R1EH6_ZgHeqW_iDdUJ8ViFhm7hLEa1S_6-etMkufWsoEFHxGGLi8tJRV3wNA/s1600/May+you+have+the+courange+today+to+do+what's%2Bneeded%2Binstead%2Bof%2Bwhat%2Bis%2Bsimply%2Bconveinent.%2B(2).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: black; color: white;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9wP_yw4p4ESvWHEerU8Yy3-C7hf69uhOoly_iGtwmi3bR965G0_9SGEsbISOQFoFLJHzYmoe38KJu-e-R1EH6_ZgHeqW_iDdUJ8ViFhm7hLEa1S_6-etMkufWsoEFHxGGLi8tJRV3wNA/s1600/May+you+have+the+courange+today+to+do+what's%2Bneeded%2Binstead%2Bof%2Bwhat%2Bis%2Bsimply%2Bconveinent.%2B(2).jpg" width="320" /></span></a><span style="background-color: black; color: white;">The lazy way is to take a pill or wear a stupid patch/wrap in hope to not have to move more to increase calorie expenditure. Get on the treadmill or take a spin class so you don't need to learn how to lift weights to increase your lean mass that offers you higher metabolism PERMANENTLY. Blame your genetics, family, age, job, or self-labeling, self-defeating diseases like obesity, diabetes, or thyroids so you don't have to take personal responsibility to reverse your conditions. Or keep a food dairy and get more educated on nutrition so you know how to moderate your favorite foods instead of following dumb "rules" like a robot that tells you, you can't have this or can't have that, forever.</span></div>
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<span style="background-color: black; color: white;">Whatever you're about to get on this new year, make sure you ask yourself these questions.</span></div>
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<span style="background-color: black; color: white;">1. Will I come out of it with a new perspective on training principles?</span><br />
<span style="background-color: black; color: white;">2. Will I have a new love for cooking healthy and satiating meals?</span><br />
<span style="background-color: black; color: white;">3. Will I be driven to be stronger and more confidence with my body and how I move?</span><br />
<span style="background-color: black; color: white;">4. Will I have a better relationship with food and understand the interaction between nutrients, body composition, and hunger/cravings?</span><br />
<span style="background-color: black; color: white;">5. And most importantly, will my investment now saves me more time, heartaches, money, and health in the long run. Can this be sustained so I don't have to depend on a trainer, nutritionist, or some silly bootcamps.</span></div>
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<span style="background-color: black; color: white;">May you have the courage today to do what's needed instead of what is simply convenient.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAP8E8wIsKXVhvk1PwJjpnVUg__tMzoujHdgLWz5V8ULOKbJg9bBNwW9sPV1xZOJpC0mvi9DYbnz5LJ_9q4P0YwvEMQh0vJFoTKhn-2450lOZ96zLlYaT_pseARIWgZGiupsl7SrzKIQE/s1600/10455833_10104995850487454_7268611717980697823_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: black; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAP8E8wIsKXVhvk1PwJjpnVUg__tMzoujHdgLWz5V8ULOKbJg9bBNwW9sPV1xZOJpC0mvi9DYbnz5LJ_9q4P0YwvEMQh0vJFoTKhn-2450lOZ96zLlYaT_pseARIWgZGiupsl7SrzKIQE/s1600/10455833_10104995850487454_7268611717980697823_n.jpg" /></span></a></div>
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<span style="font-family: "helvetica" , "arial" , "lucida grande" , "tahoma" , "verdana" , "arial" , sans-serif; font-size: large;"><span style="color: white; line-height: 17.5636348724365px;"><b><i style="background-color: black;">Mary Escalante</i></b></span></span></div>
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<span style="font-family: "helvetica" , "arial" , "lucida grande" , "tahoma" , "verdana" , "arial" , sans-serif;"><span style="color: white; font-size: 14px; line-height: 17.5636348724365px;"><i style="background-color: black;">"Jem you're the best!! And I will be your fan and cheerleader forever. You told me everything I wanted to do with my body was obtainable and it would have to be done with diet and strength training. Let me tell you what you have done for me and my self confidence!! </i></span></span></div>
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<i style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 17.5636348724365px;"><span style="background-color: black; color: white;">Since i started your diet and training program I've gone from 132 lbs to 116lbs in just 4 weeks and let me add, without any cardio. I'm Deadlifting 185lbs when I could only lift 135. Abandoned the smith machine at your recommendation and now squatting 135 lbs.</span></i></div>
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<i style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 17.5636348724365px;"><span style="background-color: black; color: white;">Stubborn fat that everyone told me would have to be lipo'd, is just melting off. You have made me one happy soon to be 50 yr old that thought I was stuck with the body that I was just gonna have to settle for because I believed there's no room for improvement.</span></i></div>
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<i style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 17.5636348724365px;"><span style="background-color: black; color: white;">One thing that sets you apart from other trainers is that you're always available for any question or concerns. Your confidence and enthusiasm in your program makes it easy to trust you and keep me motivated. Your inspirational words are never far behind. My family and friends have watched my transformation and are in awed of what I've accomplished. So much so that I tell them my trainer doesn't believe in cardio or clean eating for weight loss. Which they say is not possible. I point to myself and say to them "look at me i am living by his training".</span></i></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-57744442533251508482014-12-29T09:26:00.002-08:002014-12-29T13:35:42.129-08:00Q&A for looking drop-dead gorgeous for 2015<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisx5NPd98Z684ZdmXKYP8v6_SEETPUhTGcb6ePeXmMP2jscJwCor3Ln7jUNbu3rJm-Vki7aA_58Gon3BPT-TVlGzPD1mYMX7Ex2etX-NEqasJQmfJ927MO4Iw-9EDUbgaLMF4VPwrJ04Q/s1600/May+18+update+(23lb)%2B12weeks.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisx5NPd98Z684ZdmXKYP8v6_SEETPUhTGcb6ePeXmMP2jscJwCor3Ln7jUNbu3rJm-Vki7aA_58Gon3BPT-TVlGzPD1mYMX7Ex2etX-NEqasJQmfJ927MO4Iw-9EDUbgaLMF4VPwrJ04Q/s1600/May+18+update+(23lb)%2B12weeks.jpg" height="320" width="320" /></span></a></div>
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<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">Q: What is the fastest way to lose fat?</span></div>
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<span style="background-color: black; color: white;">A: Eat less than you burn.</span></div>
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<span style="background-color: black; color: white;">Q: What about exercise for fat loss?</span></div>
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<span style="background-color: black; color: white;">A: It's a tool and can be sustained long term to increase metabolism and human functions but not the fastest.</span></div>
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<span style="background-color: black; color: white;">Q: How do I eat less than I burn?</span></div>
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<span style="background-color: black; color: white;">A: You find out how many calories you burn a day and track how many calories you ingest and make sure you're in a negative energy balance until you reach your ideal body fat percentage.</span></div>
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<span style="background-color: black; color: white;">Q: What if I get hungry?</span></div>
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<span style="background-color: black; color: white;">A: You tolerate it with sheer willpower, drink more coffee or other caffeine containing substance to suppress it, or eat more satiating food to prevent it.</span></div>
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<span style="background-color: black; color: white;">Q: What are satiating food to eat more of?</span></div>
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<span style="background-color: black; color: white;">A: Fiber, water, and meat.</span></div>
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<span style="background-color: black; color: white;">Q: Where do I get willpower?</span></div>
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<span style="background-color: black; color: white;">A: Through accountability, role models, self-reflection, and reducing willpower spending on other aspects of life that requires it (bills, kids, sickness, projects, relationships, stress, etc.). Basically, get rid of fluff spending.</span></div>
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<span style="background-color: black; color: white;">Q: How do I prevent fat regain?A: 1. Go back to eating at maintenance instead of eating at surplus.</span></div>
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<span style="background-color: black; color: white;">2. Learn new recipes containing more satiating items instead of eating out or reaching for processed food all the time.</span></div>
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<span style="background-color: black; color: white;">3. Find a hobby that get you moving but requires minimal willpower to get started and maintain.</span></div>
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<span style="background-color: black; color: white;">4. Lift weights to increase lean mass which increases your metabolic rate at rest and when you move.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg78b39RJNdZblsUvd-Yn6pYPp7M5Xn6l-CwPsI7IFAJAWzoOsxnZaeyddqSjwemI6iNVGiHdQpn4uNIvOlZ2RP-d0QTOuL3CnykgyLj6UH-W0OGp0zhZ-g81F8XSo8X_KKVNghiYGQhgQ/s1600/1743653_10104435755372554_1235180848_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><span style="background-color: black; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg78b39RJNdZblsUvd-Yn6pYPp7M5Xn6l-CwPsI7IFAJAWzoOsxnZaeyddqSjwemI6iNVGiHdQpn4uNIvOlZ2RP-d0QTOuL3CnykgyLj6UH-W0OGp0zhZ-g81F8XSo8X_KKVNghiYGQhgQ/s1600/1743653_10104435755372554_1235180848_n.jpg" height="320" width="158" /></span></a><span style="background-color: black; color: white;"></span></div>
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<span style="background-color: black; color: white;"><span style="font-size: 13.63636302948px; line-height: 17.5636348724365px;">Q: Tracking calories is difficult, what is an easier way?</span></span></div>
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<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 13.63636302948px; line-height: 17.5636348724365px;">A: Eat more fiber, water, coffee, and meat and less of everything else and "hope" that you'd lose weight or hire a pro to teach you how to make tracking easier and </span><span style="font-size: 14px; line-height: 17.5636348724365px;">guarantee</span><span style="font-size: 13.63636302948px; line-height: 17.5636348724365px;"> your fat loss.</span></span></span></div>
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<span style="background-color: black; color: white;">Q: What if I want the "tone" look?</span></div>
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<span style="background-color: black; color: white;">A: Eat less while eat enough protein and apply heavy and progressive tension on the muscle.</span></div>
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<span style="background-color: black; color: white;">Q: What about cardio?</span></div>
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<span style="background-color: black; color: white;">A: It is counterproductive to building lean mass. It takes away your time and recoverability to apply heavy and progressive tension needed for muscle building.</span></div>
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<span style="background-color: black; color: white;">Q: What is heavy and progressive tension?</span></div>
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<span style="background-color: black; color: white;">A: Something you can't do for a very long time or too many repetitions in a row (20+). Something that requires sufficient rest between reps, sets, and workouts.</span></div>
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<span style="background-color: black; color: white;">Q: Lifting weights can be intimidating, how do I get started as a beginner?</span></div>
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<span style="background-color: black; color: white;">A: Watch youtube videos and do it yourself or hire a coach to teach you and give you a sound plan.</span></div>
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<span style="background-color: black; color: white;">Q: What is the fastest way to put on lean mass to increase my metabolism?</span></div>
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<span style="background-color: black; color: white;">A: Lift heavy things using compound movements through multiple sets, reps, and frequently throughout the week without getting injured and eat meat.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5NUpcrbZDVTypt0un11jUpHZCm1TW9mU46050c-4e-MBnxM2knY6zygJ4qKty-fNzeuPX4kDaCqb19ObFYXjC81Eb4eBU74p52NAIiuyVyLls7FB-CTfLMXbk1h58J633cGqH5q02Kpc/s1600/10896966_10105865553450744_1780535041933981280_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5NUpcrbZDVTypt0un11jUpHZCm1TW9mU46050c-4e-MBnxM2knY6zygJ4qKty-fNzeuPX4kDaCqb19ObFYXjC81Eb4eBU74p52NAIiuyVyLls7FB-CTfLMXbk1h58J633cGqH5q02Kpc/s1600/10896966_10105865553450744_1780535041933981280_n.jpg" height="400" width="226" /></span></a></div>
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<span style="background-color: black; color: white;">Q: What if I get too bulky?</span></div>
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<span style="background-color: black; color: white;">A: Put the weights down and stop taking anabolic hormones from your dealer.</span></div>
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<span style="background-color: black; color: white;">Q: What if I fall off my routine?</span></div>
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<span style="background-color: black; color: white;">A: Make lifting fun and rewarding so training no longer feels like a chore but "play".</span></div>
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<span style="background-color: black; color: white;">Q: How do I make it fun and rewarding?</span></div>
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<span style="background-color: black; color: white;">A: 1. Make it competitive.</span></div>
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<span style="background-color: black; color: white;">2. Have a short term performance goal you can reach quickly and continuously having more in mind when you reach it. The load you use or the skill you acquired is faster and more visible in the gym than the number on the scale or in the mirror. If you don't see positive value quickly after you put in the work, you will find excuses to quit. Performance goals give you instant positive feedback unlike the scale or your pants size. This will help you keep doing something miserable without giving up.</span></div>
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<span style="background-color: black; color: white;">3. Mentally assign positive values to the pain you have to endure so it reinforces your fitness behaviors. Basically, tell yourself nice things or pay someone to do it for you.</span></div>
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<span style="background-color: black; color: white;">4. Get into a community of lifters who shares the same goal and passion. Once you're part of the iron culture, lifting would feel like the norm and skipping training would feel taboo.</span></div>
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<span style="background-color: black; color: white;">5. Reduce as much pain and misery involved (time, injuries, and judgments) so training and learning how to train can be flexible and sustained long term.</span></div>
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<span style="background-color: black; color: white;">For this new year, I hope these are the things you are thinking about and not some belly wrap, fat burners, juice cleanses, yoga, or some meaningless cardio regiments when it comes to actualizing your physique goals.</span></div>
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<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">Also, if you are already drop-dead gorgeous like my client Taylor here, now you'd know how to answer your friend's questions </span></div>
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Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-47486264186898378012014-12-11T09:41:00.001-08:002014-12-29T09:29:14.620-08:00Best Fat Burner<div style="margin-bottom: 6px;">
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="background-color: black; color: white; font-size: 14px; line-height: 17.5636348724365px;">Trainers, writers, and people with overweight lazy friends.</span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span>
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;">Next time someone ask you, "what's the best fat burner?".</span></span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span>
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;">Respond with. "Your body"</span></span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span>
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;">It's easily accessible, it burns faster than the net (extra) energy expenditure you get from crack, esp if you are moving but being alive is good enough (and we all know nothing out there is superior than crack), you don't need a gym membership, no pills/shakes to buy, it's all natural, and anybody can do it, even those with gluten "allergies", hypothyroid ppl, the old, and the "i had 3 kids" ppl.</span></span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span>
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;">Fastest way to burn fat? Stay alive. Moving is a bonus.</span></span></span><br />
<span style="background-color: black; color: white;"><span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;"><br /></span></span>
<span style="font-family: Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 17.5636348724365px;">I just saved your friends and clients so much money. You're welcome</span></span></span></div>
Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0tag:blogger.com,1999:blog-6194451238618086606.post-70515612189726358972014-12-10T08:34:00.001-08:002017-02-12T11:04:30.249-08:0010 Training and Diet Fluff People Do To Slow Down Fat Loss and Muscle Gain<div style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302948px; line-height: 17.5636348724365px; margin-bottom: 6px;">
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<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">When you've found the "best approach" or the "perfect plan" to reach your goal, if that exist, anything that takes away your resources to execute your perfect plan like time, money, and mental effort should be considered avoided. If you really want THE shortcut, you would cease wasteful spending of your resources on fluff behaviors. </span></div>
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<span style="background-color: black;"><span style="color: white;">If you're a busy person, a lazy person, or an unmotivated person, the last thing you need to do is fluff training and fluff dieting. You already have so little willpower and time going for you, why spend it on things that don't work?</span></span></div>
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<span style="background-color: black;"><span style="color: white;">Let me describe what the ideal approach for is for losing fat and gaining muscle then I'll give you a few examples of the "fluff" you might be committing now that's holding you back.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZL0O7VYzdpqVNjOsDgM8O5zru-w8p-B1jIxELX_lVPy1ehG8JCrmOjLO70-PonQqcPr_nJJeoaXgtOTWs7rHoWZrkHdab9UU0dvoxJwdIdAYgHMvl1AS97Y-9TpcSXf0ViGJgFaiDPGg/s1600/10523098_10105767103160914_4524318743975511823_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black;"><span style="color: white;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZL0O7VYzdpqVNjOsDgM8O5zru-w8p-B1jIxELX_lVPy1ehG8JCrmOjLO70-PonQqcPr_nJJeoaXgtOTWs7rHoWZrkHdab9UU0dvoxJwdIdAYgHMvl1AS97Y-9TpcSXf0ViGJgFaiDPGg/s1600/10523098_10105767103160914_4524318743975511823_n.jpg" width="287" /></span></span></a></div>
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<span style="background-color: black;"><span style="color: white;">If you want to look better than your current physique, you have to gain muscle while lose body fat. Most people tell trainers they just want to be "healthy." But they really meant they want to lose body fat and look good naked. Sure, being healthy is nice for a 60-70 year old but improving your physique is what really drives people to attend group classes, eat clean, and hire help 99% of the time. When they say they want to "feel stronger" or "athletic", they also meant having more muscle on their body to move and look like they play a sports, don't lie, it's true.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">If you need to get strong and muscular you have to strength train and eat. And I don't mean the pink dumbbells you see Julian Michael holding or the 20lb barbells you use in body pump class. I meant heavy ass weight you can't do for more than 10-15reps at a time before you reach muscular fatigue.</span></span><br />
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<span style="background-color: black;"><span style="color: white;">If you are not eating enough protein and not applying enough tension onto your muscle to elicit adaptation; you will not get stronger or more muscular.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">If you need to lose body fat; move more, eat less, and have the patience to do that for a while. If you somehow end up eating more (knowingly or mindlessly) because you're not budgeting your calories correctly, you won't lose fat. If you follow stupid dietary advice like "clean eating" or "just go vegetarian/paleo", taking pills, juicing, or use body wraps thinking you'll burn more, you will never lose the fat. even if you did, it's because whatever the product or system you're using tricked you into eating less, which you could have done it yourself without paying a shit load of money and believing in pseudoscience. It's not magical, you just ate less.</span></span><br />
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<span style="background-color: black;"><span style="color: white;">To help boost your metabolism you HAVE to apply work. </span></span><span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">Anything that is not resistance training or helping you eat less will be time, money, and energy wasted on fluff. </span></div>
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<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">You need to eat and train in ways that's enjoyable, safe, and relevant to your current lifestyle and fitness level so that you have the mental and physical capacity to keep doing it without quitting.</span></div>
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<span style="background-color: black;"><span style="color: white;">The 21 day plank challenge you do with your coworkers or the 2 weeks sugar detox your girlfriends show you aren't going to last. If you have to reach a goal or develop a new habit through so much resistance (through willpower), it's not likely that they last.</span></span><br />
<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">Education and smart planning on the other hand, will. This means reading and being more open-minded to methods you may not have tried or heard of. See mistakes as just missteps to doing it better next time. Build small and productive habits on top of another positive, existing habit so there is not a lot of "willpower" require to eventually reach the end goal. The end goal, being having healthy habits that make eating less and moving more easy. When you're enjoying the process, you won't even feel all of this fitness business is "work" anymore and that's the magic to "maintenance".</span><br />
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<span style="background-color: black; color: white; line-height: 17.5636348724365px;">At the end of the day, you will have to lift intelligently with resistance over time and eat just enough food to build lean mass while still be in an overall energy deficit to lose body fat. This is what helps you get the results you want so you can look good naked. I know this doesn't sound sexy at all (the math and the planning) but you will FEEL sexy when you actually get results instead of jumping from new fitness fads to newer fitness fads. If you have trouble with this, seek help from a professional who doesn't sell you stupid shakes, 5min dumb workout routines, meal replacements, but actually produce results reguarlily and have endless testimonials to show it. </span></div>
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<span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">You might be doing a lot of fluff today that you're not aware of. Here are ways to help you invest your resources better. Unless you actually enjoy the behaviors I’m describing below and willing to justify them for a slower, less efficient way of reaching your goal (or never), then the list should apply to everyone.</span><br />
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<b style="background-color: black;"><b style="line-height: 17.5636348724365px;"><span style="color: white;">Fluff Things People Do For Fat Loss </span></b></b></div>
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<span style="background-color: black;"><span style="color: white;">1. Eating less sodium or drinking excessive amount of water. This has little do to with energy balance.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">2. Not embracing hunger every time you feel hungry.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">3. Fear of: cholesterol, saturated fat, gluten, GMO food, sugar, carbs, milk, fat, protein, alcohol, meat, candy, pizza, etc. (Really anything that's not rat poison or that you're medically not supposed to have and totally disregard the fact that quantity of foods matter.)</span></span></div>
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<span style="background-color: black;"><span style="color: white;">4. Using cardio or HIIT as the only way to burn more calories.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">If you actually try to build more lean mass from heavy lifting, (or avoid cardio/conditioning type workouts that breakdown your muscle when done excessively) you'll burn more calories outside of the gym everyday than your actual cardio workouts. Lean tissues are more calorically expensive to keep alive which is good for burning more calories and to help offset surplus incoming calories in the future.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">5. Not tracking calories - guessing your energy intake and output and lie about it to your trainer.</span></span></div>
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<span style="background-color: black;"><span style="color: white;"><span style="font-family: "helvetica" , "arial" , "lucida grande" , "tahoma" , "verdana" , "arial" , sans-serif;"><span style="font-size: 13.63636302948px; line-height: 17.5636348724365px;">6. Buying useless products: protein shakes, Thrive and WorkIt patches, and packaged meals that may be more </span><span style="font-size: 14px; line-height: 17.5636348724365px;">convenient</span><span style="font-size: 13.63636302948px; line-height: 17.5636348724365px;"> but don't help you truly "eat less" long term. this is because they don't do the things they promise you, like inc</span></span></span></span><span style="background-color: black; color: white; font-family: "helvetica" , "arial" , "lucida grande" , "tahoma" , "verdana" , "arial" , sans-serif; font-size: 13.63636302948px; line-height: 17.5636348724365px;">rease your metabolism, satiate hunger, or fix your cravings etc... More importantly, it doesn't teach you time management and cooking skills. you know, real world, basic human stuff.</span></div>
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<span style="background-color: black;"><span style="color: white;">7. Becoming a vegetarian.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">8. Telling people you became a vegetarian.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">9. Only want to be told what to eat and what not to eat instead of learning about nutrition for yourself. So you can make dietary choices and think independently at the restaurant and in the kitchen or even when you're traveling. </span></span><span style="background-color: black; color: white; font-size: 13.63636302948px; line-height: 17.5636348724365px;">Basically, if you ask for meal plans instead of a cookbook from a trainer/nutritionist; you have already failed. </span></div>
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<span style="background-color: black;"><span style="color: white;">10. Hash-tagging and Pinterest full of delicious dessert porn you know you shouldn't be looking at.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirEHBYMNTS9tUYcCxyUWTbgQPx2Y2PrwBRlvCbLGBKNaqBMTferkG2TgH5bjf6tukhuiAjT0yWwTIlv3D-ZYMkWlWlGWN5-9Jk-Ol11MPzRop6BRmfPBxc0dP4t-OYePHHW1Ti5W3dugY/s1600/10603615_10105774705331104_1100631440013050203_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="background-color: black;"><span style="color: white;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirEHBYMNTS9tUYcCxyUWTbgQPx2Y2PrwBRlvCbLGBKNaqBMTferkG2TgH5bjf6tukhuiAjT0yWwTIlv3D-ZYMkWlWlGWN5-9Jk-Ol11MPzRop6BRmfPBxc0dP4t-OYePHHW1Ti5W3dugY/s1600/10603615_10105774705331104_1100631440013050203_n.jpg" width="222" /></span></span></a></div>
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<b style="background-color: black;"><span style="color: white;">Fluff Things People Do For Muscle Gain</span></b></div>
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<span style="background-color: black;"><span style="color: white;">1. Yoga, Zumba, Barre, BeachBody, LesMill, and getting massages. Basically anything bodybuilders didn't do 30 years ago. and most commercial gym free/cheap group classes.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">2. Running and thinking that's good enough for "leg day".</span></span></div>
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<span style="background-color: black;"><span style="color: white;">3. Drinking protein shakes and not lifting. Drinking any shakes and not lifting.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">4. Buying gym memberships and not using it, reading a lot about fitness but never starting anything.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">5. Getting injured due to lack of common sense in the gym or doing too much repetitive movements for a long duration of time.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">6. Crossfit, HIIT, Insanity, cross training, circuit training, dildo training, as well as most boot camps that worries about how many calories you burn or how much you sweat instead of how much weight you can stack on the bar... or using bosu balls for everything and call it functional training. … and pink dumbbells.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">7. Anything that is not progressively overloading your body with more resistance correctly and frequently than what you can handle currently with ease is fluff.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">8. Do only what "feels" good instead of doing what's necessary.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">everybody is all about their feelings instead of what it actually takes to reach their goal. It's to hot outside, i don't have the right music, the gym is too expensive/far, I have kids and school, i rather run than doing push ups, and blah blah blah. </span></span><br />
<span style="background-color: black;"><span style="color: white;">Learn to love/worship the pump and the soreness that comes after the workout. Even if that means waking up earlier than usual, getting out of bed on a cold day, or train the upper body when your legs are still sore. Just get to the gym!</span></span></div>
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<span style="background-color: black;"><span style="color: white;">9. Playing a sport that doesn't involve lifting more than just body weight and call it resistance training.</span></span></div>
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<span style="background-color: black;"><span style="color: white;">10. Jogging</span></span></div>
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<span style="background-color: black;"><span style="color: white;">Please invest your resources better or hire a professional that can help you in that department. Esp. if you've tried and tried and are still not getting the results you wanted. Stop thinking "this time will be different" when your methods are the same.</span></span></div>
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<span style="color: white;"><b>Stop Fluff Spending.</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKDuy4UqwNg2Ta2RD4TEudmXpH1BkFHYXlcDoeOw6Do6HCQQ_hLAD8YipfdQDRn0JEVrsstWAkMJMQOCWkg9XhTPnrX_ySM2nbD8J5SweiTaTyWjB1SkH82nl6o6-Udef6nZbfZELL9Po/s1600/10670172_10152755997263444_2898482440808995656_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKDuy4UqwNg2Ta2RD4TEudmXpH1BkFHYXlcDoeOw6Do6HCQQ_hLAD8YipfdQDRn0JEVrsstWAkMJMQOCWkg9XhTPnrX_ySM2nbD8J5SweiTaTyWjB1SkH82nl6o6-Udef6nZbfZELL9Po/s1600/10670172_10152755997263444_2898482440808995656_n.jpg" width="425" /></a></div>
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<i><span style="background-color: #141414; color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 18.2000007629395px; text-align: justify; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></span></i></div>
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<i>"Since meeting him, my training is more effective and my results, more amazing. <span style="line-height: 18.2000007629395px; text-align: justify;">Jem has graciously contributed to me gaining back power over my body and my future; I am in the best shape of my life NOW, after having a child, and am a much happier, healthier version of me! I can't wait to compete again in October when I'll be able to apply what I've learned from him. Thanks jem!"</span></i></div>
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<span style="line-height: 18.2000007629395px; text-align: justify;"><i>- Daisy Saenz</i></span></div>
Jem Yeh M.Ed., CSCS, CPT.http://www.blogger.com/profile/02267917072397534144noreply@blogger.com0