by Lauren Christine Frahn

If you have ever ridden a bike before, it doesn’t matter how long it has been, you can get back on without forgetting how to pedal! The same is true when it comes to training and working out! This is commonly referred to as “Muscle memory” and it refers to the fact that when you train your body to do something, it creates a blueprint in your brain. Even if you have taken time off from working out, your muscles will be able to get back to where they were in a faster amount of time than when you originally started training…regardless of how much time has passed, your muscles haven’t forgotten you Hey, if your body never forgets, don’t you forget to train it! It’ time to reacquaint yourself with Mr. and Mrs. Health E. Muscles!

“DECIDING to get back on the bike is the hardest part…after the initial pedal, you’re back to speed in no time.” ~LCF~

If your reasons for having taken time away from training are not due to doctor’s orders, it is time to find the motivation that IS lying within you. You absolutely can get back into the best shape of your life and frankly, there is no excuse not to!

If in taking time away from the gym, you have developed an anxiety about returning, remind yourself that you should not be intimidated by the gym or the weights…you’ve done this all before! If necessary, grab a partner as your “training wheels” to provide an added sense of security. Soon, you will be back in the rhythm, training wheels or not Do not delay steering yourself to the path of optimal health…get back on that bike…and pedal like you’ve never pedaled before!

“Backpedaling with excuses gets you nowhere…Release the hand brake of hesitation and get back to speed.” ~LCF~

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!

LCF

Hey guys…check out this nice motivational podcast that I participated on talking about the 3 Secrets of Leadership Success in the Gym and in Your Life with me and my friends Jim Sayih and Tom Terwilliger. Check it out and let me know what you think!

(Note: The podcasts starts after 19 seconds once you click on the Play Button so please be patient.  Thanks!)

Lee Labrada
Your Lean Body Coach™
Houston, Texas

As you go about your fat loss journey, if you often find yourself wondering just where the fat goes, you aren’t alone.  Many people often pose the question of what happens as you burn off body fat.  Do fat cells release their stored fat as you burn them off and remain empty or do the cells themselves actually disappear?

Let’s take a closer look at what happens as you burn fat so that you can gain a full understanding of the fat loss process.

Q: When we lose weight, do fat cells shrink?

MB: When fat loss begins to take place, which is due to fewer calories being consumed than being burned off throughout the course of the day, the body is going to be releasing stored triglycerides from the fat cells for use as energy, causing the fat cells to shrink down, as mentioned in the Human Fat Cell Lipolysis journal article.  As this fat loss takes place, you may notice your fat cells becoming squishier to the touch as they are emptied of their contents.  These cells will never disappear so the chance of them expanding again if you consume too much food will always still be there.

Q: Do we have the capacity for more fat cells?

MB: Yes, fat cell hyperplasia is a very real thing, as noted in the Journal of Applied Physiology.  The body can start to produce new fat cells as excess food is consumed and periods of inactivity are undertaken, which then means staying lean in the future may become much more difficult.

This is a big reason why maintaining a regular exercise program and watching what you eat is critical to long-term weight control. While you can diet down and lose the contents of your fat cells, once those fat cells are created, they can never be destroyed without resorting to surgical measures.

My last article can be view here: Burning Belly Fat: Best way to quicken fat loss!

Martin Bolduc, CPT, ACE, BCRPA
Lean Body Challenge Champion

** Martin Bolduc is the author of The Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Martin is a Certified Personal Trainer ACE and BCRPA, Fitness Nutritionist Specialist and a natural bodybuilder. Martin helps hundreds of clients to reach their goals. Get your Complimentary Report on Express Fat Loss

Reference:

Arner, P. (2005). Human fat cell lipolysis: Biochemistry, regulation, and clinical role. Best Practice & Research Clinical Endocrinology & Metabolism. Vol. 19, Issue 4.

Roberts, C. (2006). Inactivity and fat cell hyperplasia: fat chance? Journal of Applied Physiology. Vol 102. No. 4.

by Lauren Christine Frahn

No more shiverin’ timbers with these cold winter temperatures ~ Time to get a fire lit in those legs! Ohhhh yess..It’s LEG DAY! LET’S GET TO TRAINING!

DAY 2 – TOTAL LEGS (Focus: QUADS/CALVES) *Make Every Rep Count*

DAY 2 – TOTAL LEGS (Focus: QUADS/CALVES)                  *Make Every Rep Count*
EXERCISE	SETS	REP RANGE	REST
Stair Climber - Medium Pace Warm Up those LEGS	1	20 Min	CARDIO
Free Barbell Squat Feet: Wide, Normal, Together Slow on the Descent; Explode Up	3	20/15/12	1 Min
D.B. Front Squat	3	15/12/10	1 Min
Seated Leg Extension (Toes IN)                              *SQUEEZE QUADS HARD at TOP* *Do Not Lock Out*	3	20/15/12	1 Min
Dual-to-Single Seated  Leg Curl                                            *Dual Down, Single Up *Alternate from Leg to Leg	3	20/15/12	1 Min
Incline Leg PressFeet LOW/NARROW	1	50!	BURN OUT
Single-Leg Seated Leg Extension (Toes OUT)                       *SQUEEZE QUADS* *Do Not Lock Out*	3	10/10/10	1 Min
Seated Calf Raise Machine (Plate-Loaded)	3	15/12/10	1 Min

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

Get to training! Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated!
LCF

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This post will feature how to get the most nutrition for your dollar by teaching how to cook dried beans. These foods are easy to make and easy on your wallet — a great combination!

Prepare dry beans in 4 easy steps:

1. Measure the amount needed. Beans grow to double the size when cooked.
- 1 cup dry = 2 cups cooked
2. Wash and drain the dried beans. This step eliminates dust and other particles present in the bags before cooking.
3. Soak the beans. Soak the beans for at least 8 hours, overnight preferably, in a large stockpot. This step eliminates the “musical fruit” aspect that can sometimes keep people away from eating these tasty gems.
4. Cook the beans in a large pot with water.

Type  (1 cup dry)        Cooking Time (hrs.)           Water (in cups)                              Yield              

Black beans                            1 ½                                                 4                                           2

Black eyes-peas                       1                                                    3                                           2

Chickpeas                                 3                                                    4                                           4
(Garbanzo beans)

Kidney beans                        1 ½                                                   3                                           2

Lentils                                      1                                                      3                                          2 ¼

Lima beans                           1 ½                                                    2                                         1 ¼

Navy beans                           1 ½                                                    3                                           2

Pinto beans                           2 ½                                                    3                                           2

Soy beans                        3 or more                                                3                                           2

Split peas                               1                                                         3                                          2 ¼

Great Northern beans         2                                                      3 ½                                          2

Lentil Stew

Serves: 8

Ingredients:

3 cup Lentils, cooked
1 cup Whole wheat macaroni
32 oz. Tomato sauce
8 oz. Tomato paste
2 ea. Onions, finely chopped
1 ea. Carrot, chopped
4 stalks Celery, chopped
1 tsp. Basil, dried
1 tsp. Oregano, dried
1 tsp. Garlic, minced
8 cups Vegetable stock, low sodium
Salt and pepper, to taste

Method of Preparation:

1. Combine all ingredients in a medium stockpot and cook until tender, about 20 minutes.

Mexican Pizzas

Serves: 4

Ingredients:

4 ea. Whole wheat English muffin, or pita bread
½ cup Pizza sauce, prepared
1 cup Pinto or black beans, cooked and mashed
½ ea. Onion, diced
1 tsp. Oregano
½ cup Mozzarella cheese, reduced fat
½ cup lettuce, shredded

Method of Preparation

1. Split muffins or pita in half and toast lightly.
2. Mix tomato sauce, beans onion and oregano together and spread onto bread.
3. Sprinkle cheese on top of pizza mixture.
4. Place in a toaster oven until cheese melts, about 4 minutes
5. Top with lettuce.

Vegetarian Chili

Serves: 6

Ingredients:

¼ cup Oil
1 large Purple onion, chopped
2 ea. Carrots, chopped
6 stalks Celery, chopped
4 ea. Garlic cloves, chopped
1 ea. Orange bell pepper, diced
1 ea. Yellow bell pepper, diced
2 ea. Jalapenos, seeded and diced
3 cups Kidney beans, cooked
1 large can Diced tomatoes
3 cups Vegetable stock
1 cup Corn kernels, fresh or frozen
1 tsp. Paprika
Salt and pepper, to taste

Method of Preparation

1. In a large stockpot, heat the oil over medium high heat. Sauté the onion, garlic, carrots, celery, jalapenos and bell peppers until soft, about 4 – 5 minutes.
2. Add vegetable stock, tomatoes, beans, corn, paprika and salt and pepper.
3. Cook for 25 minutes or until chili is heated through.

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Lee always emphasizes making fitness a habit.  I recently started working out at 5:00 AM again and it took a couple of weeks to get used to it.  Now I feel like I am part of the gang at Rapid Fitness but it took discipline to stick with it.  The same is true with nutrition and just living a fit lifestyle.  Look around this site and use the tools here to help you develop your healthy habits.  I love finding out what others do which is why I am posting this recent episode of my radio show.

I recently interviewed Tom Terwilliger on my radio show and thought you would enjoy it.

Tom is a close friend and is still passionate about fitness.

Not sure if many remember this but for sixteen years Tom hosted and co-directed and produced the nationally syndicated cable television show, MuscleSport USA on FOX Network which earned him a prestigious Telly Award in 2001.  In fact Tom is interviewing Lee soon to pick his brain to find out what Lee is doing to look so incredible in his 50′s.

Enjoy!

John

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by Jesse de la Cruz

Your BMR is your basal metabolic rate.  This is the measure of total energy expanded for normal maintenance, repair, and function of the body if you are resting (not sleeping) during a 24-hour period.  The higher your basal metabolic rate, the faster and more continuously you’ll burn calories, even while in a rested or relaxed state.

Scientific studies confirm that people who exercise aerobically for 30-45 minutes at 75 percent of their capacity will continue to burn calories at an increased rate for several hours after exercising.  If you’re a bit overweight from carrying to much fat on your body, consider getting in about three aerobic workouts a week until you have reached an acceptable point.  What is acceptable depends on you, never go by weight use dress size for ladies and waist size for men; it is an easier measurable goal.

After beginning or resuming a rigorous training program, your BMR will actually increase after a few weeks.  Fitness athletes generally have a higher resting metabolism than the average sedentary person.  Other factors must also be considered, as everyone has individual metabolism and metabolic functions.  Age, sex, body size, and body weight, as well as your endocrine system (hormones) function, are some of the variables influencing your BMR.  That is way any good trainer or nutritionist that knows this will emphasize a physical or screening from the doctor or mid-level before beginning any riorous exercise plan.  Believe me people prevention is the key to your long term health goals…especially in this day in age of health care crisis, be responsible for yourself..Next blog will elaborate more on BMR and the formula for estimating it..till then “stay positive”

About the Author

Jesse de la Cruz is a Registered Nurse with a minor in Nutrition.  He is also a National Level Bodybuilder whose passion is to help others achieve their fitness goals via weight training, cardiovascular exercise and good nutrition.

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by Lee Labrada
Copyright 2012 Lee Labrada

When I am asked what the most important supplement is, my response is always “food”!

Food is the most important supplement in existence. Without a good, solid nutritional foundation, it doesn’t matter how many sports nutrition supplements you take. You just won’t see the gains that you’re looking for in terms of improved muscularity and size.

Anyone desiring to change the look of their physique should emphasis the intake of 5 – 6 small meals per day. This meal frequency is very important because it’s necessary to provide your body with protein, calories and vital nutrients every 3 hours to keep it in an anabolic, or muscle growing, state.

The easiest way to accomplish a 5 meal per day program is in this matter: Think of it as breakfast, lunch and dinner, plus 2 small snacks or mini meals in between. So the program would look like this – Breakfast – then at mid-morning a small snack – then lunch – followed by another snack at mid-afternoon – followed by dinner. Voila, you have a 5 meal per day program!

I usually build my meals by beginning with protein intake; I will make sure that I consume 25 – 40 grams of high quality protein at each one of my meals and mini meals. This means that on any given day I consume anywhere between 150 – 200 grams of protein, depending on my training for that day. On heavy training days my protein intake is in the higher range, and on off days it may be lower. I will add lots of good complex carbohydrates for sustained energy, and essential fats.

I place an emphasis on protein because protein is the macronutrient most stimulates your metabolism and helps you to build lean muscle tissue. The more lean muscle tissue you have, the higher your metabolic rate. This based on a simple fact that muscle tissue is very energy intensive. In other words, muscle tissue burns more calories than other types of tissue in your body. So the more muscle you have, the more calories that you burn in a day!

In a perfect world it would be easy for you to consume lots of chicken breasts and fish, low fat cottage cheese, lean meats and other high protein foods at every one of your meals and mini meals but this is not practical. In reality and that’s why as an athlete you should introduce meal replacement powders, ready to drink shakes and protein bars to help you comply with your dietary regimen. These products can help you make it easier to consume the protein that you need without fussing and cooking. When selecting meal replacement powders, ready to drink shakes and protein bars look for low sugar, high protein varieties with less than 30% fat by calories.

One way to incorporate meal replacement powders and ready to drink shakes into your daily nutritional regimen would be to use these products at the mini meals at mid-morning and mid-afternoon. So in other words, you would have a whole food breakfast, lunch and dinner and then a mini meal at mid-morning and mid-afternoon that would be based on a meal replacement powder or ready to drink, shake plus a small amount of carbohydrate. Our Labrada Lean Body line of meal replacement powders, ready to drink shakes and protein bars are excellent choices at these times. I hope that you’ll find this nutritional tip helpful.

This is Lee Labrada, your Lean Body Coach, wishing you continued success!

Lee Labrada
Your Lean Body Coach™

by Lauren Christine Frahn

I am often asked how I find time for everything in my schedule and the answer is: I SCHEDULE in order to MAKE TIME.

It is very possible to get everything done that your heart desires…you can arrange your agenda so as to be able to follow all of your PASSIONS. You just need to PRIORITIZE and determine which activities will help you to ACHIEVE your goals…and eliminate those that will not…

 ”Do not be a servant to time…make your use of time to best serve you.” ~LCF~

If you don’t have a daily planner, get one!  Putting a plan together for your day is putting a plan together for the realization of your goals and dreams and ultimately, for your life. Write down what it is that fulfills you and what you want to achieve, and then write down the daily steps that will be required in order to make them happen as soon as possible…

“There is time for everything in your schedule when you schedule to MAKE time.” ~LCF~

Now that you have your daily “To-Dos”, you must follow through!  Get excited about each completed task, for each check mark means that you are on your mark towards attaining your dreams…

“Get your life in CHECK…do not miss your MARK.” ~LCF~

The efforts involved in pursuing your passions should not seem like work, even though achieving them will require it. When making your daily schedule, it should seem as if you are just coordinating your leisure time! Speaking of leisure time, it is important to take the time to pamper yourself, but allow that time to be your rest and reward for all of your incredible efforts! And speaking of rest, of course you need to get enough of it, but if you have slept for the amount that your body requires for rejuvenation and recovery, get up! J Set an alarm for yourself to get a jump-start on your plan of action for the day…

“Don’t snooze on your opportunity to make the most of each and every day by hitting its button” ~LCF~

Another question that frequently comes my way is, “When do you have time for yourself?” My answer?  ALL of the time! J Everything that I do towards accomplishing my goals is serving my purpose…and hopefully, in turn or in time, many others.  Even when doing things for others, it is in giving my time that is my fulfillment and reward.  Remember, when you are doing what you truly love, which should be each and every one of you, your time is spent doing things that fulfill you. Each of us has the ability to create and plan this life for ourselves.  Time doesn’t wait around, however, so neither should you…

“Time is what you MAKE of it…MAKE the best use of yours…”  ~LCF~

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!

LCF

by Lauren Christine Frahn

Just because it is “long sleeves” weather does not give you a free pass out of your upper body workouts

Time to warm up those DELTS and create some SHOULDER-IFFIC arms!!LAT’s get to training!

*Again, please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary.If you remove the super sets, just complete each exercise individually before moving on to the next.

**Additionally, it is obvious that I like to include a lot of exercises in my workouts! JIf you decide, you may choose a smaller number of exercises from the list to perform, making sure to hit ALL three heads of your shoulder.

Now….get to training! Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 

LCF

Sign Up To The Lean Body Coaching Club!

Visit our YouTube Page at: www.youtube.com/labradanutrition

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