It has been 3 great years working at the HIT Center and getting to know you all! Sadly, there will be no adding to that total. I have been offered an opportunity that I have to accept. My time at HIT has transformed me into who I am today and for that I will always be grateful. During my transition out I have been reminded of all my clients, who quickly became my friends. Everyone of you had an impact on my life in unique ways. Thank you for sharing your stories, struggles, and successes, and listening to mine. I wish you all the best as I know you do the same for me. Thank you for allowing me the privilege of working with you, you will be missed!

Sincerly,

Jon

http://articles.mercola.com/sites/articles/archive/2011/04/13/pregnancy-hormone-hcg-can-melt-away-your-body-fat.aspx

Caloric restriction is necessary in order to lose weight effectively, there is no denying that. But in order to maintain muscle mass there is a level of calories that must be observed. There is no quick fix for the long term. One must alter their portions and frequency of eating as well as add in heart healthy exercise.

1) Marinate portobello mushrooms for 15 minutes, flipping twice during that time, using 2 tablespoons of olive oil, a 3/4 cup of balsamic vinegar, a teaspoon of minced garlic, and a tablespoon of basil
2) Fire up the grill and prep the grates with olive oil
3) Put on the mushrooms over medium high heat for 8 minutes per side and baste often with remaining marinade
4) With 1 minute remaining put a slice of provolone cheese on top of mushrooms
5) Prepare bun by toasting
6) Finish with spinach, or romaine lettuce, or some other variety of dark green roughage
7) Enjoy! I did, here’s the proof!

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Saturday at 10am

the-fatal-flaw-in-your-sprinters-technique-video

Don’t be so quick to give up this time. When you arm yourself with a few last strategies you can bypass this hurdle with success. If you implement two or three of the following quick changes, you should be able to drop five pounds in about two and a half to three weeks’ time, which is a safe rate that will ensure it is fat loss and not lean muscle loss.

Here are five quick changes to drop five pounds.
1. Implement extreme carb cycling
You may already be on a diet that does make use of higher-carbohydrate days along with lower-carbohydrate days, but typical approaches tend to be quite moderate. When trying to strip off those last five pounds, you’re going to have to kick it up a notch and really go to the extremes.

Try making your low-carbohydrate days very low-carb, where you’re focused on strictly eating protein and fibrous vegetables. This will create a very high caloric deficit, thereby accelerating fat loss. Then, place your high-carbohydrate days on your training days and bring the calorie balance up to maintenance value — or even slightly above — by adding a very large amount of carbs.  Since carbohydrates are the macronutrient that most influences the metabolic rate, this drastic zigzag approach keeps the metabolism firing while you enjoy a faster rate of total fat loss.

2. Take one week off training
In some instances, the reason you’ve hit a wall with weight loss is because the body hasn’t received enough rest. When you’re verging on overtraining, it’s quite common for the body to actually retain water, making it harder to lean down. Take one week off training while eating closer to a maintenance diet. This will help to reset the metabolism and water balance. Many people are very surprised at the impact taking one week off can make.

3. Shift the rep ranges of your exercises
Plateaus are quite common when you’ve been performing the same workout for a lengthy period of time and can keep you from dropping those last five pounds of fat. A simple way to crank up the calorie burn of your workout is to increase the reps to 10 for one single week while decreasing the rest period to only one minute between sets.  Note that you’re not aiming to make this a circuit training workout, but simply quickening the pace of the workout to add intensity. The nature of this protocol (10 reps with 1-minute rest periods), compared with a typical strength program of five reps and three-minute rest periods, tends to produce a greater release of growth hormone in the body, which is beneficial for promoting lean muscle mass development.

4. Increase protein intake
The fourth way to lose those last five pounds is to increase the protein content of your diet. It’s important to remember that the leaner you get and the lower you take your total calorie intake, the more protein you will need. This helps to prevent lean muscle mass loss and ensures recovery.  An added benefit of bringing your protein intake higher is that it will increase the metabolic rate. Over the course of a week or two, this could mean the difference between staying at a standstill or losing another half to one pound.  Great sources of protein to include regularly are chicken, lean beef, egg whites, white fish, and low-fat cottage cheese.

5. Combine sprint training with steady-state cardio
Finally, consider altering the method of cardio you’re doing so that you start with five to eight interval sprints of 30 seconds in length interspersed with 90-second rest periods. Then, proceed to finish the cardio session off with another 15 minutes of moderate paced cardio.  This gives you the best of both worlds, as you’ll get the metabolic spark that interval training offers along with the benefit of moderate cardio.

It’s not too late don’t give up too quickly. Start making a few adjustments to your training and diet program and keep monitoring how it’s influencing your progress. In time, you’ll be able to see what works so you can reach your end goal.

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