Holy hell time does fly. I was 17 years old when I first moved to Hawaii, and this year will mark living in paradise for 8 years. I can’t imagine myself living anywhere else (other than Saipan of course), because I sure as hell can’t live in the mainland.
It was definitely great being back home for the holidays with my family. I enjoyed every minute of it. I mean come on, look at that beach. Nothing quite like eating fish tacos and drinking a few coronas while watching the sunset. Don’t be mistaken though, I still got my training in 😉
I know it’s cliche for me to say this, but 2015 was DEFINITELY a game changing year for me, so I’m pretty stoked about what this year is going to bring.
With that being said, I recently wrote an article for Taga Sports, Saipan’s premier sports magazine, and it just got published.
You can read the full magazine HERE.
On top of that, I was invited to do a brief interview with Saipan Tribune. I discussed my upbringing in high school and throughout college, and I get into detail on what I think makes me an exceptional coach. *Hint: it’s not the training or program design (well yes, it’s the training, but seriously, it’s much more than that).
Check it out HERE.
5 Principles Of Fat Loss
It’s that time of the year again where fat loss is on just about everyone’s mind. It’s become somewhat of a tradition where everybody suddenly decides to get in shape because it’s a new year. While it is admirable, the cold hard truth is that the vast majority fail miserably. You set a goal, you take action, but 2-3 months in, you throw in the towel. Sound familiar?
Fat loss can be a difficult process, but with a sense of direction, the right attitude and proper instruction, you can be successful. Becoming the best version of yourself is suppose to complement your lifestyle, not take away from it. Here are 5 principles of fat loss to help you succeed in your efforts for the new year.
1. Strength Training
First and foremost, you have to build muscle. One of the biggest mistakes people make when they are trying to get lean is not placing a premium on strength. Curling five pound pink dumbbells in an attempt to tone your arms is not going to cut it. Copious amounts of cardio will not give your body a reason to build muscle either. It’s still an important aspect to drive fat loss, but long bouts of aerobic based activity on a day-to-day basis causes the release of an excessive amount of cortisol. In addition to prohibiting formation of additional muscle, excessive amounts of cortisol will cause muscle breakdown and storage of fat. If you want to maximize fat loss, prioritize strength training first then sprinkle in the cardio work.
2. Fuel Up
Many people reduce calories in their attempt to lose fat. Here’s the thing: increasing your energy expenditure while reducing calories is the equivalent of a dog chasing its tail — you’re going nowhere fast. Sure, you might see some results in the beginning, but you’ll end up hitting a wall. Eating less will turn down your metabolism, further suppressing your body’s ability to breakdown fat. Concurrently, if you are predominantly eating processed foods and/or drinks, your body will be too busy detoxifying all that crap rather than metabolizing it and using it for energy. Training without proper fuel is not an ideal approach, especially in the long run. Fuel up!
3. Mitigate Stress
Managing stress is an often overlooked aspect when it comes to getting in shape. Chronic stress can cause a multitude of problems if left unchecked and it will wreak havoc in your life, not just from a fat loss perspective, but for overall health. When your body is out of whack, whether it’s due to lack of sleep or other outside stressors, the last thing it wants to do is release energy. Your body will respond by retaining water and accumulating more fat, and you will start to crave sugar. Examine your situation and start to eliminate or at the very least, mitigate what is stressful in your life.
4. Do it for YOU
Hold yourself accountable. You can’t depend on anybody but yourself. When being healthy becomes too stressful to you, you’re not going to last very long — you have to want it. That’s all it boils down to. Intrinsic motivation is absolutely necessary. It’s the commitment and discipline to keep going. Habits are indeed hard to break and changing what you eat and drink on a daily basis is not easy, which is why cultivating the right mindset is paramount to your success.
You and only you are responsible for the well-being of your life. Set a goal to have a sense of direction. Don’t become a victim of your circumstances. It’s not a matter of wanting it, it’s a matter of how hard you are willing to work for it.
5. Remain Consistent
To a lot of people’s misfortune, they don’t realize the amount of work it takes to improve one’s body composition. The kind of changes we want typically involve short-term sacrifices for a long-term payoff. We want immediate satisfaction, but nothing ever comes that easy.
Getting from point A to point B requires patience, so don’t be in a rush to drop the excess weight. If your progress is slow, so what? Don’t be derailed by that. Most people who try to rush through their fat loss program inevitably gain everything back and more. There are no shortcuts to success. Consistency is key.
With that in mind, don’t wait for the calendar to switch over to another year again to start getting back into shape. You don’t need to employ fancy workouts or fad diets. Don’t bother looking for the most cutting edge workout or that magical nutrition program because there is none. Adapt these principles and stay the course. Fuel your body and move everyday.