Archive for February 2011

The Secret to Abs   Leave a comment


Hey everyone sad to say but I was not able to compete in the golden gloves because my book was not at the weigh in and they wouldn’t allow me to fight without it. I was kind of depressed because I worked my butt off and I wouldn’t say for nothing because I believe everything happens for a reason. There is always a next time and I’ll make sure I’m better, stronger, and faster than I was before. The last week of training took a lot out of me, especially the last 2 days. Cutting weight sucks but sometimes it’s what you got to do in this sport as well as some other sports. After I found out that I couldn’t compete I stuffed my face with everything I could feast my eyes on. I was starving!. I weighed about 139lbs. on Saturday for the weigh in and on Tuesday I was 150 lbs. Yeah I destroyed my fridge. But I have to say that last week of training really brought out my abdominal muscles.

Everyone has abs! That’s right even though some people might be saying to themselves, “Well I don’t see them”. The fact of the matter is that your abs are hidden underneath layers of fat. So what do you need to do? You need to get rid of the layers of fat, that are covering your sexy abdominal muscles. Here are some tips that you cou ld use to finally unleash your six pack and get everyone’s jaws dropping.

1. Diet – A prescribed selection of foods.

I put this one first for a reason. You need to diet!

We are what we eat and we can’t live without food. Therefore we have to consume foods that are going to promote optimum body functioning.

I train in mixed martial arts and boxing and I am always at the gym. If I was to consume McDonald’s 3 times a day, drink beers all the time, smoke countless amounts of cigarettes, and get little to no sleep, do you think my body would perform it’s best while I am training. Of course not and I probably won’t see any progression in my training. As I have said in previous posts, you have to have a plan or else you are going to set yourself up for failure. Here are a few of tips on dieting:

  • If you can’t grow it, hunt it, fish it, pick it, or ferment it, then you probably shouldn’t eat it. It’s not real food, and real food is exactly what you need. Try to stick around the outside of the grocery store. Ever really look at how these stores are set up. What foods are run along the inside perimeter of the store. You have fruits and vegetables as well as chicken, meat, milk, cheese, eggs, etc. REAL FOOD! And what can we find in the middle isles? Everything else that is most likely a food product. It is not real food. Stay away from canned goods that are high in fats and sodium; and stick with whole grain breads and pastas.
  • NEVER go grocery shopping when you are hungry. You’ll most likely buy things that you shouldn’t be eating and your wallets will be a bit thinner and your stomach a bit bigger when you’re done.
  • Eat your fruits and vegetables! They promote good health and contain essential vitamins and minerals.
  • Speed up your metabolism by eating less more often. Eat smaller meals throughout the day rather than 3 big meals.

2. Exercise

What exercises should you do? Well you want to get rid of the fat covering your abdominal muscles, so you want to perform fat burning exercises. Pretty simple, right? Well apparently I am wrong because there are so many people that are still dreaming of obtaining abs. STOP doing all of those ab workouts because you’ll never burn that excess fat! You need to increase the intensity of your fat burning routine. If your heart rate is not hitting your anaerobic level (80%-90% of your maximum heart rate) then you need to tweak your program. I see tons of people at the gym doing cardiovascular workouts for 45-60 minutes if not more sometimes. These people will be at the gym for the rest of their lives trying to burn that excess fat because their heart rate is at an aerobic level. For example, if you do 8 intervals of 1 minute jogging/walking and I do 8 intervals of sprinting/jogging or walking, who do you think is burning more fat. If you thought you were than you are wrong. HIIT (Hyper Intensity Interval Training) is the answer to your problems. I don’t know about you but running or biking for 45 minutes sounds pretty boring to me. How would it sound if I told you that you could cut your cardiovascular exercise down to about 10-15 minutes and get better results than ever before? No way you say? Yes way and since I’m such a great guy and I love to help others out, I provided you a little routine that you could try out for yourselves.

To burn fat you want to make sure you are in your fat burning heart rate zone.

First figure out your resting heart rate (RHR):

http://www.dummies.com/how-to/content/determining-your-resting-heart-rate.html

Then click on the link below and fill out the empty fields to figure out your Fat burning heart rate zone (“Target zone 4” as described in the link below)

Heart Rate Calculator

After warming up you could

ex 1.
Sprint for 15 seconds, rest / walk / jog for 15 seconds, and repeat. Complete 8-10 intervals. When you feel your body is adapting to the exercise or if you want to switch it up, increase the work time and rest.

Work / Rest
Week 1: 15sec / 15sec
Week 2: 20sec / 20sec
Week 3: 30sec / 30sec
Week 4: 40sec / 40sec

After you reach 60 sec work / 60 sec rest, start over but this time keep your rest periods shorter than your work and keep decreasing the rest time. This is just an example that you could switch up to fit you. In my case I get shin splints very easily so I like to do different variations of this routine on a bike which puts less stress on my ankles but still gets me the results that I want.

There are many other circuits and interval training routines that you could do as well that will ensure fat loss and increase muscle gains. Just one more example:

Have you ever seen those marathon runners? They don’t look all that muscular if you asked me; some are even a little flabby. On the other hand, have you ever seen an Olympic runner or people who compete in short distance running where they have to be really fast? The physique of those guys / girls are all ripped and defined. That’s because they are working their fast twitch muscles (explosive exercises) rather than their slow twitch muscles, like the marathon runners.

With all that being said guys and girls, I want to say good luck on your quest for sexy abs and I hope this information helps you as much as it did me.

Thanks,

Garret

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Posted February 25, 2011 by garretrumbeaplan in Blog

1 week left… Preparing myself mentally and pushing myself physically.   Leave a comment

I have one week left til it’s time to for me to give it all that I’ve got. Everything that I have been training for has been for this day. As the days quickly go by I find myself drifting more and more into a state of preparation; physically, but more so mentally.

Mental preparation is key to achieving anything. The mind is a very strong and frequently underestimated tool that can be used to accomplish anything.

How mentally tough you are is an important question whose answer largely defines how successful you’ll be in competition says Jim Loehr, Ed.D. No matter how tough you are, or how hard you try; there are probably a few chinks in your competitive armor which may range from excess anxiety to decreased confidence. Whatever these gaps or breaks are, they invariably block your ability to perform to your potential.
How well you control your mind determines why some choke or go crazy and others remain calm and focused. Overcoming emotional weakness is the toughest hole to dig out of, especially if your defects overwhelm you. Turn your deficiencies into functional outcomes. Start by cataloging your weaknesses. Do you get too nervous? Do you get angry? Establish a code of behavior so your anxiety or fury cannot surface. Then change your anxiety into energy and your anger into competitive zeal. Finally, look at a “raw deal” as a challenge.
Mentally tough contenders view competition as alluring. They have lives in and out of their sport. Self-image is not based on winning or losing. If they lose, there is another tournament. After a win there is celebration, and life goes on. They don’t care so much about what others think. Their self-worth comes from within. Mentally tough competitors are
spiritually centered. They slow down to absorb the present. They understand that competition is part of the journey. Matches are simply a measure of improvement.They enjoy the adrenalin rush of the moment. A win leads to another, building confidence and inner strength. There are no worries. The aura of triumph lasts for days, months, and years depending on the significance of the victory. Blow-by-blow action is replayed in the theater of the mind.

Mental Toughness Tips

1. Stay pumped up even when you are tired or discouraged.

2. Act “as if” you are winning even if you are losing.

3. Stay relaxed and loose during breaks in the action.

4. Plan your strategy prior to each event.

5. Follow the same rituals before beginning each game.

6. The faster and more furious it gets, the more you love it.

7. Thrive on having fun.

8. Stay positive no matter how bad the match gets.

9. Be acutely tuned into your competition.

10. Project a confident image regardless of the score.

11. Toughness is More Important than Talent: Time and again I see
well-schooled competitors lose to scrappy ones.

12. You Can Get Tough At Any Age: I see players well into their forties competing and winning against much younger opponents.

13. Keep Your Toughness Skills Sharp: On any given day anyone can be beaten. Be tougher than your opponent.

14. By increasing awareness of your mental strengths and weaknesses, you’ll be better equipped to consistently perform toward the upper range of your ability.

by: Tom Seabourne Ph. D

Posted February 15, 2011 by garretrumbeaplan in Blog

How To Make or Break Your Progression   Leave a comment

Hey everyone! I just got back from the gym and I’m munching on a protein bar as I write this post.

Well, while at the gym I noticed something. Something that almost everyone was not doing.

No one was tracking their workouts! I didn’t see one person with a paper, pen, or anything. I might have been the only one!

Statistics show that people who record their workouts, weights, reps, tempo, rest, etc., obtain better results than those who don’t. Think about it, how can you progress or take the steps to progress if you have no record of what you’ve done. Unless you have a photogenic memory, grab a paper and pen and start recording your workouts; that way you can see the whole picture, the improvements you made as well as the improvements that are needed. When you get to the gym you should be prepared. Your workout should already be set up so that you are not just hopping on different machines or conducting random exercises.

Many people that I have met base their progress by how sore they are feeling the following days… That is NOT how you should calculate your progress!

By tracking your progress you can see:

-If your strength has increased compared to your previous workouts.

-If you are able to complete your workout faster compared to your previous workouts.

-If your rest periods are increasing or decreasing

In other words, you want to know exactly what you are doing. If you do the same exercises, use the same weights, and do the same amount of reps, how are you able to progress!!?!? Buy a little notebook and pen and bring it with you. It won’t hurt you, I promise. You’ll be more organized and you’ll feel a lot better about your routine ( that goes for fitness, nutrition, and your lifestyle).

And lastly, which I should have put at the top of the page; SET A GOAL DATE! If you set your goals and a date to complete those goals you are more likely to get the job done. For example, my boxing tournament is coming up on the 21st. So, with that in mind I am making sure I am doing exactly what I have to be doing until that day comes. I find that if you announce your goals to your friends and family, you are more likely to go through with the routine that you set up for yourself.

————————————————————————————————————————————————

Here’s the information about my tournament coming up if you are thinking about checking it out and supporting me.

February 19, 2011 @ Boys & Girls Clubs Eastside Branch, 9 AM – 2 PM
– Weigh-In and Physical Examinations

2011 Regional Golden Gloves Tournament Dates:

February 22-24, 2011 @ Woodlawn Gym, 7 PM
– Preliminary Competition

————————————————————————————————————————————————

Thanks again everyone Comments and Ratings are appreciated!

Garret

Posted February 10, 2011 by garretrumbeaplan in Blog

Back to my regular routine. It feels so damn good!   Leave a comment

Finally! Water is flowing throughout my house. What a great feeling! You try going 4-5 days with absolutely no water in your house. It sucks! I love you water…

So, with my boxing tournament  coming up very soon ( I’ll post up the information about the tournament at the bottom of this post), I have to make sure I am on my game. There are 3 principles of efficient training that I use thanks to my secret weapon Eric Wong.

Principles of Efficient Training

The first and most important principle of efficient training is PREPARATION.

This is something that’s ingrained in me and I can’t turn it off if I tried (as you can see).

When it comes to training, preparation means many things, but  it starts with having a program.

You’ll ALWAYS make better progress on a program compared to winging it, even if the program sucks a donkey’s ass.

But when you’ve got a good program to follow, you’re going to astonish yourself at your results.

If you don’t have a program, the least you can do is think of some exercises you need to improve, write down how many reps and sets you’re going to do of each and how much rest between sets and follow that.

This simple tip I just gave you is absolutely priceless.

The second principle is also contained in my (embarrassing) story – and that is TRACKING.

With training, you’ve got to keep tabs on what you’re doing now, so that you can compare yourself to where you’ll be weeks, months and even years from now.

Even workout to workout, if you know you lifted 185 lbs for 5 reps, just seeing that should motivate you to aim for 6 reps next time. And 7 the time after that, and on and on.

Tracking leads to progress leads to results leads to goals achieved.

Tracking will give you a goal each and every time you step into the gym.

The more goals you have, the more goals you’ll achieve – goals foster success.

All you need to do is take that program you have written down to the gym with you and write down how you do each time.

Another priceless tip that you may notice almost NOBODY in the gym is doing (probably except the guys who are in great shape).

Finally, the third principle of efficient training is APPLIED KNOWLEDGE.

This is the hardest of the principles to implement, because it takes book smarts, application, time and observation.

But all you have to do is follow a simple system, much like the one that minimizes my time in the ‘loo:

  1. Get the required knowledge
  2. Create a program
  3. Execute the program
  4. Observe the results
  5. Tweak the program
  6. Execute the program
  7. Observe the results
  8. Get more knowledge
  9. Tweak the program… etc etc.

Do this and you’ll soon see what’s working and what’s not working, allowing you to eliminate what’s not working.

By Eric Wong

I am 100% behind Eric with this one. PREPARE, TRACK, AND TWEAK your routine to fit you.

Thanks for reading! Comment and Rate. I appreciate it.

Posted February 8, 2011 by garretrumbeaplan in Blog

Let there be WATER!   Leave a comment

Good afternoon everyone. So I am sitting on the computer checking my email and I hear something in the background. It kind of sounded like a waterfall. I take a peak through my window and WATER is spraying from the hose faucet outside!

YESSS!!!

Thank you water, even though you are still not running through my house. I am glad to see and hear you. Thank you bottled water for quenching my thirst. Mmmm

Since this is the first time in my life that my water lines froze, I never realized how much I take water for granted. As soon as the water lines are clear, I am doing the dishes, my laundry, and taking a hot shower! And just for your information I have been cleaning myself up at my gym. Just wanted to let you know so that you don’t think I’m a dirtball.

So, I was just curious as to how many of you try to stick to a diet and find yourself breaking it short.

That’s because some diet rules were meant to be broken! Here are 8 diet rules that are meant to be broken:

The Rule: Swear off red meat to cut calories.

Smarter strategy: Enjoy an occasional hamburger for the protein — and yumminess — it provides. “Protein takes longer to digest, so it keeps you full,” says Jonny Bowden, PhD, a weight-loss coach and author of The 150 Healthiest Foods on Earth. Plus, studies suggest that it can help suppress your appetite. When researchers at University College London fed mice a high-protein diet, the rodents produced more of a hunger-fighting hormone called peptide YY and put on less fat than the mice that didn’t receive as much protein. Red meat gets a bad rap because certain cuts (like those labeled “prime”) are high in artery-clogging saturated fat. So keep it lean with “round” and “loin” options (as in top round, sirloin, and tenderloin) and ground beef that’s 5 percent or less fat. Eat no more than two servings, or five ounces, of lean meat daily (a serving is about the size of a deck of cards) and no more than 18 ounces a week. Vary your options with other protein powerhouses, like fish, poultry, and beans.

The Rule: Don’t eat after dinner.

Smarter strategy: Your body doesn’t magically store more fat and calories after a certain hour, so if you work out in the evening or feel famished, there’s no need to go to bed with a grumbling tummy. “You can slow your metabolism if you don’t give your body fuel when it needs it,” says Christine Mastrangelo, RD, founder of New England Nutrition Associates. The trick is to choose a healthy snack, such as whole wheat pita chips and hummus or three cups of air-popped popcorn. If you nibble at night, Mastrangelo suggests that you start each day by planning ahead for those calories. “You’ll be less likely to reach for traditional late-night munchies, such as potato chips and ice cream, when you know you’ve allotted only a small number of calories for your evening snack,” she explains.

The Rule: Hold your ground against cravings.

Smarter strategy: Indulge yourself — in moderation. Sure, you can try to substitute your way out of a craving, first by noshing on an apple, then a couple of graham crackers, followed by a fat-free pudding. But you’ll probably end up consuming more calories than if you had simply enjoyed a few squares of chocolate or whatever it is you really want, says weight-loss expert Kara Mohr, PhD, owner of the fitness and nutrition company Mohr Results, Inc. “Psychologically, we’re tempted by what we can’t have, which is why deprivation makes us desire ‘forbidden’ foods more than usual,” she says. When you do give in, odds are good that you’ll devour more than you should, according to a study in the International Journal of Eating Disorders. Researchers at the University of Toronto found that women who were deprived of chocolate for a week experienced more cravings and ate more of the sweet stuff than those who weren’t denied it. Still, it’s best not to keep temptation too close to home. “This way, when a craving hits, you’ll have to go to the nearest store to get something,” Mohr says. You’ll burn calories along the way, or you’ll decide it’s too much trouble and skip the trip altogether.

The Rule: Bread is the enemy.

Smarter strategy: Despite what disciples of the low-carb craze profess, bread — the whole-grain kind, of course — is an ally in the battle of the bulge, because the complex carbohydrates it contains provide filling fiber. “It’s the easily digested refined carbs — the ones in white bread, crackers, and pastries — that lead to weight gain. They don’t fill you up, so you get hungry quickly and end up consuming more calories,” Mohr says. And there’s a good reason you crave carbs: They are your body’s preferred source of energy. “A drastic cutback only sets you up to OD on mac and cheese or chips later,” Mohr adds. If bread still scares you, try a lower-calorie option, such as Arnold 100% Whole Wheat Sandwich Thins or Flatout Flatbread’s Healthy Grain Honey Wheat. With about 100 calories and five or more grams of fiber and protein each, they really are the best things since sliced bread.

The Rule: Be afraid of fat. Be very afraid.

Smarter strategy: Focus on healthy fats — the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil. The real bad guys, saturated and trans fats, which clog your arteries and increase your risk for heart disease, are found in foods you shouldn’t be eating a lot of anyway: chips, crackers, fried foods, butter, and fatty meats. “Healthy fats help your body break down and absorb nutrients like vitamins A and E and beta-carotene in fruits and vegetables,” Mastrangelo says. In fact, one study in the American Journal of Clinical Nutrition suggests that you won’t reap the full nutritional rewards of salads and raw veggies without a little healthy fat thrown into the mix. Try a handful of walnuts (that’s about 12), a tablespoon of sunflower seeds, or a drizzle of olive oil-based salad dressing.

The Rule: Avoid the drive-through at all costs.

Smarter strategy: You only think an energy bar or protein shake is a better bet than a fast-food fix; a real meal will more fully satisfy both your hunger and your need to feed your face, as well as provide protein, fiber, and nutrients. Thank­fully, most chains these days offer healthy options. “Skip the cheese, mayo, and creamy sauces; ask for grilled, not fried, dishes; and order the smallest size available — a single hamburger, not a double, and nothing supersized,” Mohr says. When you pull up to that window, request one of these three picks: a grilled chicken sandwich or a hamburger, either loaded with extra lettuce and tomato; or a salad with grilled chicken (get reduced-fat dressing and forgo croutons and cheese).

The Rule: Stick to light beer at happy hour.

Smarter strategy: Don’t let the label fool you. The term light isn’t regulated and can be misleading. It means only that the brewski has fewer calories than the company’s regular brand. At 110 calories, a 12-ounce bottle of Bud Light has a mere 35 fewer calories than a regular Bud. “A ‘light’ label is not justification for downing a six-pack,” Bowden says. Chances are, you’ll be more satisfied with just one robust brew that you truly enjoy rather than two or more of the watered-down version. Whatever you prefer, though, know this: Your system converts any alcohol, even the light stuff, into acetate. Once this substance hits your bloodstream, your body burns it instead of fat for energy, essentially slowing your metabolism and putting the brakes on your weight-loss efforts. So don’t get too happy at happy hour: Stop after one round.

The Rule: Reach for 100-calorie packs when you snack.

Smarter strategy: Don’t be suckered into thinking that portion-controlled packs are good for you. Just like the regular sizes of cookies and chips, they’re loaded with artificial sweeteners, corn syrup, and partially hydrogenated oil (the prime source of artery-clogging trans fat), says J.J. Virgin, a nutrition and fitness expert and author of Six Weeks to Sleeveless and Sexy. “You’ll still feel hungry and unsatisfied after eating one of these bags, because it lacks important hunger fighters, like protein and fiber,” Virgin explains. That means you’ll soon be reaching for bag number two. Need another reason to shelve the mini munchies? A recent study in the Journal of Consumer Research found that dieters devour more when they eat from small packages. If you like the convenience of grab-and-go packs, make your own at the start of the workweek. Snack-size ziplock bags can hold these superior 100-calorie treats: six wheat crackers spread with two teaspoons of peanut butter (sandwich them to prevent a mess), 15 almonds or 10 cashews, three-quarters of a cup of blueberries and 15 chocolate-covered raisins.

By Jeannette Moninger, Originally published in FITNESS magazine, January 2011

Thanks for reading and have a great weekend,

Garret

Posted February 4, 2011 by garretrumbeaplan in Blog

It’s defenitely freezing here in San Antonio, Texas.   Leave a comment

I am sitting in my warm and cozy house because it’s about 26°F outside! I did not move here from the east coast to be shivering my butt off!

I woke up this morning and had my day planned ahead of time. That was until, I went into the bathroom to wash up; I turned the knob to the shower and nothing… No water. I went for the bathroom faucet too and… NOTHING! So I quickly went into the kitchen to find out that the sink wasn’t working either!

THE WATER LINES WERE FROZEN!!!!

Just my luck.

So I packed up some of my stuff and went to the gym to clean myself up there before doing my workout routine. Thanks Planet Fitness for supplying me with a nice warm shower. I couldn’t let this cold weather stop my training, especially because the golden gloves boxing competition is coming up in a matter of weeks.

Anyways, I found out some pretty cool information on how to burn some fat.

I was watching Dr. Oz, a pretty cool show about a Doctor who talks about health. I like his show because his demonstrations are awesome! Timothy Ferris made a  guest appearance and spoke about the “4 hour Body”.

Dr Oz: Timothy Ferriss 4-Hour Body

Dr Oz said that Tim Ferriss spent the past 15 years testing out every diet, product and weight loss premise to figure out what really works with the minimal amount of effort.  Could it really be possible to lose 20 pounds in 30 days and increase your fat burning potential by 300% by making simple changes?  Ferriss had been called a Life Hacker and teaches people how to triple the fat they lose with ice baths, how to get Michelle Obama arms with three 5 minute workouts per week, and how to enjoy wine and coffee while still losing fat.

Dr Oz: 4-Hour Body

Dr Oz asked Ferriss what is a 4- Hour Body?  Timothy Feriss said that it is about making the smallest changes in a consistent way that result in the biggest desired impact.  The idea is to not spend a lot of time and effort but to achieve profound changes.  Dr Oz said to Ferriss that critics say that his approaches are not medically sound, so how does he respond to this?  Tim Ferriss said that he is not a doctor, but he has worked with many doctors and most of his critics are trying to sell products that conflict with the suggestions in his weight loss plan called The 4 Hour Body.  Dr Oz said that he had his medical unit check all of the ideas in The 4-Hour Body, and almost everything checked out for medical soundness.

Dr Oz: Ice Therapy: 4-Hour Weight Loss Strategy #1

Dr Oz asked Timothy Feris what is Ice Therapy and how does it work?  He said that Ice Therapy triggers hormones that are helpful for fat loss.  You can do something as simple as a cold ice pack on your upper back and your upper chest for 30 minutes when you watch tv at night.  Then you can buildup to taking a cold shower the next morning.  And Ferriss said that the final step, which is what he does, is to take an actual Ice Bath up to your waist for 10 minutes, three times per week.  But take it slowly – you should not go from doing nothing straight into an Ice Bath.

Dr Oz: Why Do Ice Baths Make You Lose Weight?

Dr Oz said that he checked out this theory of Ice Therapy and that when you are cold, your body has to do a lot more work to do the same things as when it is warm – so you burn much more fat.  You have something called Brown Fat that is located around blood vessels and keeps your blood warm.  By cooling off with ice, your body is forced to burn a dramatically larger number of calories.  I have heard that sucking on ice cubes or drinking cold water also helps you to lose weight because your body has to use energy to bring the cold water or ice up to your body’s temperature.  Sounds like a similar phenomenon!

Dr Oz: 30 G Protein For Breakfast: 4-Hour Weight Loss Strategy #2

Timothy Ferris said that the next fat burning tip is to eat 30 grams of protein within 30 minutes of waking up.  For example, you can eat 5 eggs, turkey sausage, or protein shakes made of unflavored whey protein.  Ferriss says that this is critical because it starts your day off with the right fat burning hormones.  Dr Oz said that eggs are a safe way to get protein and generally do not increase your cholesterol unless you have a genetic pre-disposition.  Tim Ferriss said that this will also help you not to get a mid-afternoon slump after lunch.  You should always follow how you feel as an indication of how much fat you are burning.

Dr Oz: Pig Out Once A Week: 4-Hour Weight Loss Strategy #3

Dr Oz sounded slightly hesitant about this tip, but Ferriss said that by spiking your calories once a week, you improve your thyroid output (which is especially good for mothers), and it makes the weight loss plan more sustainable so that you will be strict the other 6 days.  You can limit the damage to your body from this once-a-week eating extravaganza by drinking grapefruit juice and doing squats after the big meal.

Dr Oz: Grapefruit Juice & Squats

Ferriss said that you have roughly one hour from when you eat junk food to drinking grapefruit juice and doing the squats to counteract the “mistakes” you make on your diet.  Dr Oz said that when you have grapefruit juice and do squats, you open up all of your receptors in the muscles so that the sugar goes into your muscles to become fuel rather than the sugar being deposited as fat around your belly.

Dr Oz and Tim Ferriss demonstrated how to do an Air Squat by putting both arms out in front of you for balance.  Make sure to sit slowly in a pretend chair until your thighs are parallel with the ground (or as far as you can go).

There you have it. A few tips from Timothy Ferriss.

It’s hard to think about those freezing ice baths when it’s 26°F outside. Brrrr

Posted February 3, 2011 by garretrumbeaplan in Blog