Nutrition is the single most important aspect when trying to lose fat but the gym should also be a priorty. In order to burn the most fat at the gym you need to get into a caloric defecit which means you need to burn a good amount of calories while your lifting. This is good news. I mean I can’t lay it out simplier: “A caloric defecit means you are going to lose weight”.  And if your not a complete slacker with your diet (avoid take out, processed foods, simple carbs during the night, you know the rules) you will get results.

The question is “what excersices burn the most fat?”

Well a few weeks ago while researching for some killer content for my new fitness program I came across a new video with an awesome fitness guru I follow: Craig Ballantyne. If you have never heard of him check him out, hes got some great information on fat loss nutrition and exercise.

Anyway in this video he explains what every fat burning routine should have:

1. Push Exercise
2. Pull Exercise
3. Squat
4. Total Body Ab Exercise
5. Single Leg Exercise

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What I was going to give you today is still in the writing process and is much too valuable to be poorly written. With that being said I want you guys to print out this page or write down the pre gym checklist I give you today.

See the thing is most people have no idea what they are doing at the gym, let alone before hand. But hey guess what? That won’t be you in a few short minutes. So lets get right down to the essentials.

Pre-Gym Check List

1. Workout Journal

That’s right, your going to have to write down and record your lifts. A workout journal is essential for two main reasons. First, you’re going to the gym with a plan. I see a lot of people at the gym just walking around, going through the motions, waiting for machines to be open, or just waiting to get a frigging epiphany on what to do. Not good. If you’re doing this your’re waiting to long in between sets and therefore not getting into a oxygen debt and definitely not a caloric deficit. Secondly, if your not writing down your workouts or your weights, how do you know your improving. I used to go with friends who would jump weights dramitcally from week to week, both up and down in weight. This is because they had no idea how much weight the lifted the week before and were doing guess work. If you don’t have a workout journal I don’t see how you can truley measure incremental improvements week to week, which is what the gym is all about

2. Stop Watch

Having a stop watch is an awesome accessory at the gym. Remember in the workouts I give you to come, you’re going to be timing your rest periods. Your end goal is to be doing high intensity super and triple sets with rest periods at 30-45 seconds in between each set. Without a stop watch timing your workouts will be a problem. You may say “But hey I got clocks around my gym”. Well chances are not all your excercises will be within view of a clock and chances are you won’t be able to read the stupid thing. Stick with a stop watch, time your workouts and rest sets, look for small improvements week to week.

3. Gallon Water Container or Liter Shaker

This kills me. You ever see those guys at the gym, they are trying to do these supersets in small rest intervals yet they run to get water every set. When your constantly going to the water fountain your killing precious time you that you need to catch your breath get back from being in oxygen debt. Walking to the bubbler somehow tricks you into thinking the time it took to get water doesn’t count as resting. Well guess what, it does! You probably waist an average of 45 seconds to a minute each time you get a drink. That is the equivelant of 1 rest period. Also, bringing in a pre-measured amount of water is crucial. While doing high intensity workouts (like mine) you are going to be losing a LOT of fluid. You should drink a minimum of a 1.5 liters at the gym. Shoot upwards towards 2.

4. Gym Bag

You bring a breif case to work, sports bags to sports, why wouldn’t you bring a gym bag to the gym. Now you may think I’m going a little over board but I’m not. First, your going to look like an idiot trying to balance a gallon jug, note book, sneakers, and a stop watch through the gym door. Second, if you want to instill going to the gym as a habit, you need to get into rituals (awesome article this week). Before you go to the gym you want to get in the habit of writing down your workout, collecting your logs from your journal, setting goals, and rounding up the essentials. A gym bag does just that, pretty funny huh?

5. Protein and a Potassium Replacement

I’m not going to get too crazy here with nutrition and supplements, that’s in weeks to come, but having a protein shake and potassiun replacement ready is a great idea for after the gym. Your body is able absorb the protein and synthesize it the easiest after a workout. Its also no secret you lose potassium while lifting. Adding a banana to the gym bag is harmless and helps you recover, giving you some energy and preventing you from cramping.

6. Ipod

If you don’t have an Ipod yet, grow up and get one, everyone’s got one and its an awesome motivator at the gym. It will prevent  you from mingling at the gym; no one bothers a man possessed at the gym with his head phones in. Also, get your favorite mix, and load it onto your ipod. At the end of the workout and you got nothing else left in the tank, throw on your favorite pump up song and finish strong.

7. Gym Clothes

You”d think this would be self explanatory but the amount of characters I see at the gym who are wearing socks and sandals or cut off jeans and a collared shirt are endless. Take the gym seriously. When your there have a purpose. The purpose is not to socialize and flex in the mirror for hours, the purpose is physical development and reaching incremental goals week to week. Look the part, get some Under Armour or whatever active gear you can afford and make sure your in clothing that won’t bother you when sweat, run, and stretch. I’m pretty sure cut off jeans won’t allow you to do all three. Again, putting on seperate clothes for the gym is no different than a jersey for a sports game, or a suit with work. It should become habitual and get you in the correct mind set to complete a grueling workout.

8. Running/Crossing Training Shoes

You’re on your feet a majority of your life, get some athletic shoes that are comfortable and give support. When you get to the Fat Burning portion of my program, you’re going to be doing interval training after a majority of your workouts. These workouts will typically be on the treadmill or in your gym’s aerobic room. You are going to be less soar and more comfortable in quality athletic shoes.

9. A Good Attitude or Burning Desire

How cliche. But seriously you will not see any postive results unless you have a burning desire to change. You already need to be motivated to go to the gym. Every single one of your workouts should carry the same intensity. As Vince Delemonte says “put yourself in the hurt box”. Go to the gym knowing your going to push your body to the limit, but even better want to push your body to the limit. I hope you’re not reading this because you just got done with the movie “300″ . Thats not going to cut it. Its good to want to change, but anybody can want to do anything. You need to have a burning desire to change, see yourself in your new body, strive to achieve what you see. Take a look at Napolean Hill’s “Think and Grow Rich”, you can take his principles on the accumulation of wealth and apply them to fitness.

Try to get yourself in the habit of brining all these things to the gym. Build good habits. Take 5 minutes to write down this checklist and make note of anything you need to buy.

Hope to hear from ya,

Christopher Stella

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So What’s the Deal with Carbs?
The Do’s and Don’ts

A lot people tend to ask me questions about my diet; particularly about Carbs.  Typically the questions come in the form as:

1) Should I completely eliminate carbohydrates from my diet to lose body fat?
2) Are there truly “good” carbs?
3) When should I consume carbs? (pre/post gym)
4) What does the glycemic index have to do with anything?
5) Chris, could you give me a sample meal plan?

Well guys there’s good news. There are well-researched concrete answers to all of these questions, and  yes, I am going to give you guys a sample meal plan which I typically follow. There is also a harsh reality: You won’t get anywhere unless you put the time, effort, and discipline into your workouts and diet which is needed to achieve your physical development goal. Whether it is gaining 15 lb’s of lean muscle or losing 40-50 lbs of fat, it’s essential you implement certain habits which allow you to achieve a healthy lifestyle. With that being said, lets get into it.

Should I completely eliminate carbohydrates from my diet to lose body fat?

The answer is no, not completely. Carbs are a major source of energy for our bodies; carbohydrates are primarily sugars and starches that the body breaks down into glucose which is used to feed our cells. Yet carbohydrates are not essential nutrients in humans: the body can obtain all its energy from protein and fats. However, the brain and neurons generally cannot burn fat and need glucose for energy; the body can only make some glucose from a few of the amino acids in protein and also from the glycerol backbone in triglycerides. Mark Verstegen of Core Performance defines the role of carbs as providing energy for muscle function and act as the primary fuel of the brain. It seems pretty clear that in order for our brains and muscles to function we definitely need carbs.
To lose body fat you want to monitor carb intake. Breads and grains are not the only sources of carbohydrates. Fruits and veggies are jam packed with carbohydrates and contain potent antioxidants for your body. These protect the body from harmful free radicals which induce cell damage. Generally, when looking to lose body fat you want to substitute fruits and veggies for breads and grains as much as possible. John Berardi recommends replacing a majority of simple carbs and grains with fruits and vegetables in EVERY meal you eat, in his diet bible “Precision Nutrition”. By adding this rule into your diet, you will instantly notice a difference in energy levels and begin to see your weight drop week after week.

What does the gylcemic index have to do with anything?

As defined: The Glycemic index (also glycaemic index) or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

So what’s this have to do with choosing foods throughout the day. Well if you’re concerned with your energy levels, then everything!

Choosing foods with a low glycemic index, such as complex carbs (whole wheat, fibers, fruits, vegetables) will give you sustainable energy throughout the entire day. Plan on eating these foods consistently during the day, in 2-3 hour intervals. Think of it as adding coal to your body’s energy system, too little you won’t run, too much and you will run too hot, but at an even keel your running efficiently!

Sometimes there are times when foods with a high glycemic index are an effective way to grab a quick bit of energy. During long workouts (1hr+) bring a shake with ingredients with a higher glycemic index. These are white breads, certain types of proteins which are digested quickly, cinnamon, and honey. These work great to spike insulin levels. Try not to fall in the habit of using this technique daily. With the right application of fruits and vegetables, there is no need to depend on high glycemic index foods.

Actually if you are able to purchase a juicer, I STRONGLY recommend “juicing” daily. Throw in a bunch of fruits and veggies and get your daily serving in a few sips in the morning. You will be pleasantly surprised with the amount of energy you will have throughout the day.

Are there truly “good” carbs?

Of course there are good carbs. In fact, all carbohydrates can be good in moderation depending on when you take them. In a nutshell, carbs are broken down into two categories: Simple and Complex.

Simple carbohydrates are quick energy sources, but they do not usually supply any other nutrients or fiber. They are digested quickly because the individual sugars are ready to be absorbed immediately plus digestive enzymes have easy access to the bonds in the paired molecules. Basically, it takes little to no energy to digest these carbs. This does little to help your metabolism. The more energy it takes to digest foods, the harder your metabolism needs to work.

Complex carbohydrates, sometimes called “good” carbs, are generally high in fiber and nutrients. They are less processed with a low glycemic index. The glucose from these types of carbs are released slower, therefore fueling your body for a longer period than simple carbohydrates. Complex carbohydrates are found in whole grains, fruits and vegetables. You want to focus your diet around these types of carbohydrates. But again, with a fat loss goal in mind, I recommend focusing your diet around fruits and vegetables.

Important Fact: The main reason carbohydrates from fruits and vegetables are better than those from breads and grains is that fruits and vegetables are higher in water content and in nutrients. If you are looking for a way to lose weight then you are going to have to eat high water foods. Fruits and Vegetables are high in water which will fill you up with less calories. Vegetables are also very high in minerals and fruits are very high in vitamins. Breads and grains just don’t cut it when it comes to getting your daily value of vitamins and minerals.

Here’s Mark Vergesten’s take on carbs and portion size. Cool table to use to make sure you aren’t over doing it.

Core Performance Portion Sizing

When Should I consume Carbs?

This is the most popular question I get. There are several theories surrounding this question, all focusing on the time you go to bed and the time you workout. Through my research I have found some commonalities among theories. Here are the guidelines I follow:

- Consume carbs with every meal as long as they are in the form of fruits and vegetables
- If a workout is going to be an hour plus, bring a sports drink or protein shake which contains simple carbohydrates. This will give you the short burst of energy you need to complete a grueling workout.
-Try to limit your servings of whole grains in the form of bread to 1 serving before the gym
-Stick to consuming carbs, in the form of breads and grains, 1-2 hours after exercise
-No carbs after 5-6 PM, try to create snacks high in protein. Cottage cheese and eggs are a great snack after dinner. Again fruits and vegetables are acceptable in moderation after the 5-6PM guideline.

Those are the rules. Try to use a few of them over the next few weeks and see if you can develop some good habits. Remember habit equals destiny!

Sample Meal Plan

Ok guys, here it is. With a fat loss goal in mind, here’s a 1 day sample of a diet based around the rules and principles we talked about earlier (2000-2500 Calories).

Wake Up : 7:30AM
1 Liter of water
Fish Oil
1 Serving of Fruit

Breakfast: 8:30AM
1 Cup Egg Beaters (white)
1 Omega 3 Egg
½ Cup Broccoli
¼ Cup Spinach
1 Low fat Yogurt
1/3 Cup Nuts
1 Tsp Extra Virgin Olive Oil

Workout: 10:00AM
Sip on Shake if Needed

Snack: 11:00AM
Protein Shake
1 ½ cups Chocolate Protein Powder
1 Tbls Natural Peanut Butter (no salt)
2 Tbls Flax Seed
10 oz Low Fat Milk
1 Banana

Mid Day Meal: 2:00 PM
8 oz Chicken Breast
½ Cup Quinoa
1 ¼ Cup Brown Rice
2 Cups Mixed Vegtables

Dinner: 5:00 PM
10 oz Salmon
2 tsp Herb Lemon Seasoning
1 Corn on Cob
2 ½ Cups Lettuce
½ Cup mixed vegetables
2 Tbls Vinaigrette Dressing

Pre Bed Snack: 8:30 PM
1 ½ Cups Cottage Cheese (Low Fat)
½ Cup Mixed Nuts (or Table Spoon Peanut Butter)
1 Orange
8 oz Chamomile Tea

Here is a tip from Vince Delemonte which I  STRONGLY recommend:  Drink 500-750 mL of Water with each meal

There you are. The truth about carbs. I hope this helps you get on the right track with your diet and new lifestyle. Remember start implementing a new habit 1 at a time  (as I mentioned above) and soon you’ll catch yourself eating extremely healthy.

Hey it worked for me, why not you?

Christopher Stella

p.s. Leave me any take you have on the subject and any habit or technique you use to keep you eating healthy. Lets not leave anything out!

p.p.s  Subscribe to my news feed and within the next week get the first crack at my 10 Secret Habits to Reach Fat Loss and the 30 Super Foods You Can’t Live Without

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I first noticed I was overweight in 6th grade.  I came into elementary school around the same weight I was in the 10th grade; 153 lbs and standing 5′4″. I remember this because it is on a Pop Warner football card. You wouldn’t consider me “fat” but you definitely would not consider me healthy. I had a definite gut and looked like I could fill out a bra better than most girls in my grade. To say the least it was embarrassing. I disregarded any jokes thrown my way; I typically hung out with the athletes which saved me from their ridicule they gave the rest of the school. This wasn’t necessarily a good thing, because it prevented me from getting a burning desire to change my lifestyle and change my weight.

High School- The slow beginning

Arriving in the 9th grade I had the most body fat that I have had in my entire life. I grew slightly, from 5′4″ to 5′7″ but continued to gain weight as a result of poor nutrition and lack of exercise. I always blamed my weight on my metabolism; I mean come on, I played hockey and football, how much more exercise do I need? That year I tried out for the Varsity hockey team, and lets say I did not come to tryouts in good shape. I got placed on the Jr. Varsity B team. It was an embarrassment and disappointment, and not until a gym class later that week did I have any desire to change.

During gym, following the second day of tryouts, the boys were required to get a scoliosis check. I didn’t find this to be a big deal, except we had to get checked in the gym where a majority of the class could see us changing without a shirt. When my name was called I approached the nurse unwillingly and took of my “green” shirt. While I was getting changed one of the girls said “Wow I never realized how much he looks like an oompaloompa when he wears that green shirt”. I was destroyed. Luckily, the girl said this to one of my friends and got a serious verbal “ass kicking” to say the least. Regardless I became incredibly motivated to change, and summer going into my sophomore year I did just that.

That summer I began to watch my caloric intake. CalorieCounter.com was the first tool I used to lose weight. Luckily I stumbled upon the correct assumption that diet accounted for 90% of your body’s composition and only 10% due to exercise (well at first anyways). That summer, through plyometrics and calorie counting I dropped close to 25 lbs and grew 3 inches. I was in pretty decent shape and came back to school with more confidence. That year I made the varsity hockey team and everything seemed to be going right. This was until my first hockey game. I was third line and moved to second and first throughout the season. My job as a third line player was to be a banger. My first shift of varsity hockey I must have fallen 3 times because I got bumped off the puck. I was not strong  AT ALL. In the locker room a Senior informed me his “biceps were the size of my legs”. Once again my reality was shattered but I still had a burning desire to change, and change I did.

Junior year I started hitting the weights hard. I broke up my muscle groups into the 5 basic; legs, back, arms, chest, and shoulders. Monday through Friday I would hit each muscle group, yet knowing very little on what I was doing and picking up various exercises while watching older students.  That junior year I was 3rd strongest on the varsity hockey team. I was first and second line and was very strong. I liked this feeling. I started to like my body and how I presented myself. I didn’t exactly know what I was doing in the gym, but I was there. Senior year was more of the same. My friend would make me flex my triceps in the schools gym during hockey workouts and said it looked disgusting. I was recognized. I hung out with other other athletes and made a name for myself. Unfortunately, other areas of mylife were not as squared away. I got into drinking pretty constantly during the week and the weekends which I credit to my lack of points my senior year of high school hockey. The lifestyle I represented was hypocritical; I was concerned with everything I ate and how I preformed in sports and at the gym, yet had no regard for what I was doing to my body while drinking.

College and the internet changed everything. My first year of college was when I first really researching body building. At the end of my freshman year I tried every bodybuilding.com workout and supplemented through creatine and protein consistently. I had 17″ biceps and could press 315 on the bench and recorded a personal best for sumo dead lifts: 405 for 12. That was all great but I always was tired, never stretched and was always tight, and personally I thought I looked stupid. My best friend Mike put it the best ” You look like an idiot”. And you know what I did. I was not proportional and conditioning wise, my heart was none the healthier than it was in high school.

Finally, starting Junior year until this present moment, I dedicated myself to fitness as a lifestyle. I wanted to escape my bodybuilding persona and reinvent myself as someone physically inept.  I wanted freedom. I wanted the ability to change my body as lifestyle as I saw fit and thus attaining freedom from fitness.

I am in the best shape of my life today and am truly proud of all my personal achievements. I am well learned in sports and fitness. I have gone through several of the best fitness programs:

• Vince Delemonte’s 6 Pack Ab Quest
• PX90 program
• A series of Greg Avedon’s best training guides such as Core Performance
• Mixed Martial Arts training
• 6 months of Gym Jones training (the inventors of the 300 workout)
• BobyBuilding.com Workouts Designed by the Pro’s
• Met-Rx Pre-Competition Routines

I have also studied nutrition in depth and have read programs such as

• The Abs Diet,
• John Beradi’s Precision Nutrition
• Mens Health Nutrition Guide
• ABC of Nutrition 4th Edition
• Fitness Made Simple- Nutrition and Fitness.

I have also structured a good portion of my life around personal development and am continually reading anything that can make me grow as a person such as:

• Dale Carnegies How to Win Friends and Influence People
• The Magic of Thinking Big by Daid Scwartz
• The New Pyscho Cybernetix by Maxwell Maltz
• A number of articles written by Eben Pagan and Tony Robbins

Through all these programs I have gained a wealth of knowledge which has helped me achieve the body and lifestyle I have always wanted.

I hope I can give you all a burning desire to change your lifestyle and take a step towards personal development through fitness. With the proper motivation and through the resources I will present, the skys the limit!

Hope to here all of your success stories,

Christopher Stella

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