Winning Formula for Fat Loss

I hope your health and fitness journey is going well. You know there's so much information out there on how to tone up, lose weight, and build muscle; it can be a little confusing.


What I mean is, diet and exercise are the answer and while everyone knows that, most people fail because they don't have the winning formula of putting it all together.


So I made a little video to help clear the confusion.




... and as I always say, knowledge is nothing without application.

Re-watch the video if you have to, take a few notes and make sure you're doing it right (not some simplified watered down version that doesn't breed positive results).


Here's a couple links to some high intensity workouts that'll help you burn fat faster.
The Backyard Cardio Workout - follow this video to burn a ton of calories in under 10 minutes with no equipment needed!

also Burn more fat with these interval workouts.

Lose Weight with Winning Strategies

Last week one of my clients and I were having a conversation about nutrition and she told me, "you know Tony, I seem to be eating well throughout the day, but dinner is where, everything falls apart".

What I told her was, "This is a quick fix, you just need a winning strategy that becomes automatic".

Losing weight doesn't have to be hard. Actually once you have the right strategies in place it becomes quite easy.

I put together a quick video to show you just how easy it can be to implement and stick with the winning strategies you need for your success.

Check it out...




...and by the way the winning strategy I shared with my client was to make sure she plans her meals in advance for the upcoming week.

Here's how you can do the same. Pick a day you don't work (maybe Sunday) and go through the Healthy Fat Burning Recipe book she has and pick out dinner recipes for the entire week.

Then go shopping and make sure to get all the ingredients needed for these recipes. This can be taken a step further by taking 2 hours to cook all the meals for the week on your off day too.

Then put them in Tupperware and refrigerate or freeze them. Presto! All you're dinners are done for the week and dinner is no longer an issue. Winning strategy complete!

Planning in advance is the key. Without having the meals picked out or the ingredients at home it becomes all to easy to order some high calorie take-out food and sabotage you weight loss success.

You can get the same recipes book as she did. My partners over at Prograde Nutrition have created this 197 recipes Healthy and Delicious Fat Burning recipe book. I highly recommend it to make health weight loss much easier on you.

It's loaded with quick and easy recipes for breakfast, lunch and dinner. You can get it here for only $4.95: http://workoutquest.getprograde.com/prograderecipebook.html

Control your portion sizes with these easy tips

Eating and training go hand in hand. To lose body fat you not only need to train to burn calories, but also take in fewer calories.

Eating right is one thing, but controlling your portions can be quite another. The Dietary Guidelines for Americans 2005 urge Americans to pay special attention to portion sizes, which have increased significantly over the past two decades.


According to the Centers for Disease Control, many people confuse portion size with serving size, which is a standardized unit of measuring foods — for example, a cup or ounce — used in dietary guidance. Portion size is the amount offered to a person in a restaurant, the amount offered in the packaging of prepared foods or the amount a person chooses to put on his or her plate.

For example, bagels or muffins are often sold in sizes that constitute at least two servings, but consumers often eat the whole thing, thinking that they have eaten one serving.

Eating out has skewed our judgment about portion sizes. The number of eating establishments in the United States increased by 75 percent between 1977 and 1991. One study from the CDC shows that the frequency of eating out, particularly at fast-food restaurants, is associated with an increase in energy and fat intake and with a higher body mass index.

You can adjust your idea of proper serving sizes by familiarizing yourself with these easy tips.

• A serving of chicken (3 ounces) is the size of a deck of cards.
• A serving of pasta or dry cereal (1/2 cup) is the size of a hockey puck.
• A serving of fresh fruit (1/2 cup) is the size of a tennis ball.
• A serving of butter (1 teaspoon) is the size of one die.

Test your own perceptions of proper serving sizes by estimating the amount cereal in a bowl and then transferring it into a measuring cup.


Here are a couple of tips that will help you eat the right amount of food.

1. Instead of putting serving dishes on the table, serve dinner from the stove top or counter. It will make you think twice about getting a second serving.

2. Instead of eating snacks out of the box, measure them out in a small bowl to get the proper portion.

3. When you do snack, go for something wrapped in a single serving.

4. When you do eat out, plan to eat only half the meal. You can also ask for a lunch-sized portion, which is usually smaller.

5. When you go to a party, try sampling one bite of a dish to keep your portions small and enjoy a variety of flavors.

6. Slow down while you’re eating to enjoy the flavors and textures of your meal. You’ll also find you know when you’re full sooner.

Win 3 Months of FREE Bootcamp!

This year we are going beyond just workouts, to change lives in others ways than just fitness. We are going to be raising money for a family that has a child in need of prosthetic limbs.


For every person you refer, Workout Quest Bootcamp will donate $100 to their cause (During the contest period of May 17th-June 14th).

To help get the word out about the cause, we will be giving all boot campers at least 20 flyers. We are asking you to go to local chiropractors, restaurants, salons, spas, churches, groups, and so on, and ask permission to leave about 5 flyers at the front desk. Also get the name of the owner or business and a phone number. When you have done this at 5 locations, email info@workoutquest.com with the contact info of the 5 places.

We will then give you a One Week Special Spa Guest Pass to Planet Beach Spa for a private massage, facial, UV therapy treatment, spray tan and guided meditation! This is only good for the first 7 who complete the task of giving the postcards out to 5 different places.


Please email Tony at info@workoutquest.com the name of each person that has joined through your recruitment.

Rules:
1. Whomever refers the most people who signed up and are paid between May 17th-June 21st will win 3 months of bootcamp. Second place receives 2 free months and 3rd place receives a free month.

2. If there is a tie for first, all of those tied will be in a hat and one name will be drawn out as the winner.

3. We will update the leaderboard about once a week.

4. Please email info@workoutquest.com if someone you recruited signs up so we can give you credit.

Please be selective in who you invite! When looking at friends, family, and coworkers that you might invite, please consider the following:

-Will they work hard?

-Will they be consistent and dedicated?

-Will they be positive?

-Will they bring energy and enthusiasm to the group?

-Will they support and encourage their fellow bootcampers?

The success of Workout Quest Bootcamp depends on the quality and attitudes of the bootcampers. We would rather have 5 people who are going to work hard and get results than 50 negative, crabby bootcampers.

Tools to help you give referrals

-We have $100 gift cards that you can hand out to your friends. You can take as many as you would like. This entitles a possible new bootcamper to try it out risk free for two weeks free before they decide if this is right for them.

-Send out an email to your friends and tell them that you are in a contest and want to win free bootcamp and you need their help in doing so. Talk about your positive experience with Workout Quest Bootcamp and SPECIFIC results you are seeing or how you are feeling. Send them to tinyurl.com/HelpEdwin which talks about the charity and how we are helping a kid in need.

-Post it on your facebook status that you are in this contest.

-Create a facebook group or fan page.

-Mention things about bootcamp in your status (just got back from an awesome morning bootcamp workout, great way to start the day!) this has worked very well for some.

-If you have a website, put a link to workoutquest.com or tinyurl.com/HelpEdwin

-Post flyers at work or other public places

-Recruit your group or club. If you are part of any church groups, moms groups, or other clubs, challenge them to come with you for a two free weeks to try it out and try to keep up with you!

-Speaking. If you have a group that you would like Tony Wood to speak at please contact him and you can get credit for recruiting those people.

The more you do, the more we can help Edwin and the higher your chance of getting free boot camp.

Thanks for your support,

Tony

Charity Drive

Show your support by joining us this Thursday morning, May 27th for a free workout from 4:45 - 8:30am at Sandstone Ridge Park, 1661 Hammer Ln, North Las Vegas, 89031.

Fox 5 will be covering the story on our "Every Kid Derserves a Chance" Charity Drive for Edwin. We need lots of extras doing boot camp action when the feed goes live throughout the morning.

Read on to learn more.

I just heard a story about a local Las Vegas youth named Edwin that really made me appreciate my own well being.




Here’s the action plan...

From May 17th – June 14th I’m going to donate $100 for every new member to our boot camp.

This money will go towards helping Edwin having an opportunity to live a happy, healthy and productive life.

I’m calling this the “Every Kid Deserves a Chance” charity drive and the goal is to raise $2,000 for Edwin over the next 30 days, so I’m going to need your help.

And for a little added incentive, I’m going to give three months free boot camp to whoever brings in the most referrals.

To participate or refer a friend call me at 702-882-4021 or email me at info@workoutquest.com


Here’s what’s included in the boot camp:

The Boot Camps
• Unlimited Access to 5 Boot Camp sessions per week
• 50-Minute, High-Energy sessions to boost your metabolism and lose weight faster
• Motivation and support by a certified personal trainer and your peers

The Nutrition
• Nutritional Success Manual
• Healthy fat loss recipe book
• No starving, limited diets or calorie counting
• Enjoy Everything In Moderation

Personal Coaching
• Fitness Assessments Every 4 Weeks to Measure Your Progress
• Trainers Phone Number & Email Address for unlimited coaching
• Weekly Motivational E-mails


Camps are Monday – Friday 6:00 – 6:50AM
Location: Sandstone Ridge Park
1661 West Hammer Lane, North Las Vegas 89031

From Camino Al Norte take Washburn Rd. (street merges with Hammer Lane) heading West to the park
or from Clayton take Hammer Lane East to the park

For directions go here: http://www.mapquest.com/
For additional questions email me at info@workoutquest.com or call 882-4021

We meet on the North side of the park by the basketball courts. Park on the street by Sea Water Way and take the stairs down to the park.


Thanks for your support,

Tony

Reach Your Fitness and Fat Loss Goals Faster

After many failed attempts at trying to get in shape, most new clients come to me thinking that all they have to do is come and do the workouts I tell them to do and then everything will magically fall into place


...but to get results quickly there's a lot more to it than that. While hiring a trainer will definately increase your chances of success, you've got to be serious about your lifestyle choices if you want to get anywere.


To assure your reach your goals you must realize what sacrifices you have to make and take responsibilty for your actions.

Now check out this video...




Now that you know what to do, think long and hard about two or three sacrifices you are going to make that will help you reach your goals and write them somewhere on your goal sheet that you look at everyday.


Show me you're serious by leaving me a comment down below letting me know what sacrifices you're going to make.


Tony

Gain Control of your emotional eating

To lose weight, you have to control how much you eat plain and simple. That may be fine and dandy 90% of the time time, but what about the other 10% which are times of stress. Your strongest food cravings may come at a time when you’re weak emotionally. That’s when you might turn to food for comfort.

Emotional eating can sabotage your weight-loss efforts by triggering you to turn to high-calorie sweets or fatty foods. You can tame these cravings by recognizing them and alleviating the stress that brings these temptations on, according to the Mayo Clinic.

First, you need to understand what emotional eating is. It usually comes on when you feel stress, anger, fear, boredom, sadness or loneliness. It doesn’t contain itself to major life events; daily life can trigger these emotions and emotional eating. Triggers can be as huge as unemployment and financial problems or work stress and fatigue.

When emotional triggers make you want to eat, turn to these tips to keep yourself working on your weight-loss goals.

• Tame your stress. Try yoga, meditation or relaxation techniques to alleviate stress instead of turning to unhealthy snacks.

• Check your hunger. Before you grab for a snack, figure out if your hunger is physical or emotional. If it’s a craving, give it a little time to pass before caving in to a sugary snack.

• Keep a food diary. I encourage everyone of my clients to keep a food diary and submit it to me weekly. Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. You can see patterns emerge that reveal the connection between mood and food.

• Don’t be bored. Instead of snacking to occupy time, take a walk, watch a movie, listen to music, read, surf the Internet or call a friend. Your urge to snack will pass.

• Take away temptation. Don’t keep supplies of comfort foods in your home if they’re hard for you to resist. Replace them with healthy snacks like fruits, vegetables or string cheese. Avoid going to the grocery store when you feel angry or sad.

• Don’t deprive yourself. When you’re trying to lose weight, you may limit your calories too much, eat the same foods frequently and avoid the treats you enjoy. That could increase your food cravings. You can allow yourself reward meals 10 percent of the time, or if you’re eating five meals a day, seven days a week, you can have rewards three or four meals every week.

• Make it healthy. If you do snack between meals, choose a low-fat, low-calorie snack such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. You can also try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

• Get enough sleep. When you’re constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.

When you do end up eating emotionally, the best thing you can do is forgive yourself and start fresh with your next meal. Try to learn from the experience and make read through these tips again to help you prevent repeating in the future. Focus on the positive changes you’re making in your eating habits and give yourself credit for making changes that will lead to better health.

Find Out How Many Calories You Burn With One Hour of Exercise

You already know that to lose or maintain weight, you have to watch what you eat. But you also need to keep active to help you burn extra calories. When you stay active, your body burns more energy, which translates into calories. The goal is to burn more calories than you consume so you can lose weight.

One pound of fat equals 3,500 calories. When you cut 500 calories from your diet each day, you lose about one pound a week. So when you exercise along with cutting calories, you can lose fat faster.

For healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity like brisk walking or swimming or one hour and 15 minutes a week of vigorous aerobic activity, such as running — preferably spread throughout the week.

They also recommend strength training exercises at least twice a week.
When you’re trying to maintain your weight, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.

While I prefer Boot Camp circuit style training and high intensity interval training to burn lots of fat in a short period of time, any exercise you can get will burn additional calories. Most important choose an activity you like.

This chart* shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

Activity (1 hour) Weight of person and calories burned
160 lbs. / 200 lbs. / 240 lbs.

Aerobics, high impact 511 / 637 / 763
Aerobics, low impact 365 / 455 / 545
Aerobics, water 292 / 364 / 436
Backpacking 511 / 637 763
Basketball game 584 / 728 / 872
Bicycling at 10 mph 292 / 364 / 436
Bowling 219 / 273 / 327
Canoeing 256 / 319 / 382
Dancing, ballroom 219 / 273 / 327
Football, touch, flag 584 / 728 / 872
Golfing, carrying clubs 329 / 410 / 491
Hiking 438 / 546 / 654
Ice skating 511 / 637 / 763
Jogging, 5 mph 584 / 728 / 872
Racquetball, casual 511 / 637 / 763
Rollerblading 913 / 1,138 / 1,363
Rope jumping 730 / 910 / 1,090
Rowing, stationary 511 / 637 / 763 Running, 8 mph 986 / 1,229 / 1,472
Skiing, cross-country 511 / 637 / 763
Skiing, downhill 365 / 455 / 545
Skiing, water 438 / 546 / 654
Softball or baseball 365 / 455 / 545
Stair treadmill 657 / 819 / 981
Swimming, laps 511 / 637 / 763
Tae kwon do 730 / 910 / 1,090
Tai chi 292 / 364 / 436
Tennis, singles 584 /728 / 872
Volleyball 292 / 364 / 436
Walking, 2 mph 183 / 228 / 273
Walking, 3.5 mph 277 / 346 / 414
Weightlifting free weight,
Nautilus or universal type
219 / 273 / 327

*Adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise.