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When it comes to the factors of having a better body, a better mind and overall better relationships (aka: the LostFit Life)
One must make sure their “feel good” hormones are optimized.
Hormones such as: Testosterone, Growth Hormone, Insulin, Adiponectin, DHEA, Ghrelin, Epinephrine and ultimate fat burning hormone leptin
You get these optimized and you will: blast fat at a rapid rate, increase your libido, and feel much happier throughout everyday life.
Usually, in society, everyone is looking for the quick-fix formula or the next magic pill to solve all the above,
But living the LostFit life isn’t (and never will be) about the quick-fix.
Instead, it’s about maintaining a well-balanced life and maximizing your overall health & performance from the beach, to the bedroom, to the workplace…
It’s time to dive in deep my friend and explain how to optimize all these hormones above naturally.
#1- QUALITY SLEEP: When you’re living life in the fast lane it can be tough to get a good nights rest.
Without adequate sleep it’s hard for your body to recover fully in both a mental and physical aspect.
Most of the important hormones, including the anti-aging hormones such as: growth hormone, DHEA, and Testosterone are in abundance when you sleep and the deeper the sleep, the more hormones you produce.
**hint-Sleep Naked (seriously): this will help cool your body’s internal temperature down, lower cortisol levels, and help the production of melatonin, which will help regulate your sleep cycle.
Our brains are constantly in overdrive. Whether it be stress from work, family, or just everyday life, you need an outlet to calm you down. Start meditating at least 10 minutes a day, close your eyes, and focus slowing down your breathing. This will reduce stress, lower blood pressure and increase overall relaxation.
Note: you will probably be all over the place when you begin this daily ritual, just keep calm, and stay consistent. Try downloading headspace or simply being: 2 great apps for guided meditation
#3-EXERCISE & TRAIN PROPERLY
A well-designed exercise program can be the catalyst you need to not only optimize hormones but destroy cortisol (the major stress hormone)
Make sure it’s a well-balanced training program that offers everything from: Strength Training, Cardio (the right kind), Mobility, and Balance.
Favor the Basic Big Lifts : Compound Movements: Squats, Deadlifts, Overhead Press, Rows.
NOTE: Before starting any of the moves above make sure you assess where you’re currently at and that you’re confident in executing each exercise with proper form.
Lift Challenging Weight: Regardless of who you are, you need to be lifting challenging weights for you and progress as your program continues: this will help optimize your hormone production, help you burn more fat, and accelerate your overall results
#4-PRACTICE GRATITUDE & APPRECIATION
To optimize hormones and achieve an overall better quality of life it’s important to practice some form of daily gratitude. This could be writing down 3 things
every morning in a journal that you’re grateful for or sending appreciation messages to the ones you care for most in your life.
Small things added up daily will keep your chaotic life: calm,cool, and collected.
Whether it’s to lose a significant amount of body fat, get lean, sexy, or just look better naked…
You must have your hormone levels in check to make sure you are successful with
your overall body transformation.
Start slow and implement one new ritual daily. Once it’s mastered, move to the next one
Logan “LostFit Life” Henry
P.S. If you are currently struggling on how to gain maximum clarity on getting the results you want and you aren’t sure where to turn next. We can have a conversation to discuss your current situation, share your overall goals and give you the clarity on how to upgrade your overall quality of life. To get clear just click the form below to apply for a one-on-one exploration session.
If you’re a fan of excessive cardio, AKA constantly running, awesome…
Keep doing what you love.
But if you’re doing it because you think it will equate to greater fat loss or help you drop those unwanted pounds… I’d have you reconsider your approach my friend.
When it comes to achieving low levels of body fat, most people think that they have the trick – more cardio. And that idea is fine, but most times, the application (e.g. the types of cardio that you’re doing) is flawed.
If you have limited time to train during your week, and your primary goal is to get leaner, then weight training will HAND’S DOWN trump any other form of cardio… unless we’re talking HIIT (High-Intensity Interval Training) which I will get into later in this post.
If you’re like, “What on earth is this guy talking about?”
Stay with me here.
If you’re doing endless bouts of training on things like: the Elliptical, Stair Master, or just straight up running for hours on end you’re being counterproductive in your approach to get leaner.
That’s a cold hard FACT.
Absolutely not. But it will wreak havoc on your cortisol levels, your joints, make recovering a battle, and will be hazardous to your health if you’re looking to get in the best shape possible.
People have this notion that lifting weights will turn them into a burly barbarian… A notion that’s okay for most men, but for women, forget about it.
When you’re a busy professional (always on the go) you need to do what’s optimal for your OVERALL fat loss, regardless of your sex.
When you just run, run, and run some more, you’re body ends up bypassing your fat storages and eating up any lean, toned muscles that you have. Leaving you looking flaccid, or as it’s more commonly known, “the skinny/fat look.”
This right here is why weight lifting TRUMPS hours of cardio any day.
Yes it’s true, you won’t be burning as many calories when you weight train as you would when you run for hours on end. But, if done properly, you can speed up your metabolic output by keeping your intensity high and lifting weights in a repetitive manner.
If I’m losing you, let me break it down a little more simply:
We have two people, Person A and Person B…
Person A decides that it’s time to kick things into high-gear and start getting back into shape.
They decide to start running every day of the week, but neglect the weights because they believe it will make them bulky, or are just confused on where to start.
Person B has the same motives as Person A, to bring their sexy back, get lean, and feel better about their overall health…
But Person B decides to do some weight training 2-3 times per week, while cutting down to almost ZERO cardio.
After just 1 cardio session Person A burns up to 700 calories.
After just 1 weight training session Person B burn’s up to 550 calories.
On the surface, it looks like Person A has the upper hand in this situation…
But that’s where you’re WRONG.
Even though Person A burnt more calories (in just one session) than Person B, Person B (who burned 550 calories in one training) set their metabolism through the roof for the next 48 hours thanks to the energy output training with weights afforded him.
Making that 550 calories double, if not triple over the next couple of days.
Do you see where I’m going with this?
When you do excessive cardio, e.g. run tons of miles, spend hours on a Treadmill or Stair Master your body will burn a specific amount of calories within that period of time…
But, here’s the catch, once you’re done with your cardio session, the calorie burn stops to a dead halt.
When you weight train, this is not the case. Instead of your calorie burn stopping dead in its tracks, it will carry on for up to 48 hours after your weight training session has ended… allowing you to hold onto your existing lean muscle and keep your cortisol levels in check—which is what you want.
Cortisol can be a hindrance to fat loss (or building a well-rounded beach body in general) so we need to try and prevent it from spiking as much as we can.
Now that you know why cardio isn’t the best choice for you if you’re looking for long-term fat loss results, I want to share something I like to call, “The Full Body Fat Blaster” with you – which you’ll find in the video below.
This is a great weight training workout that you can pretty much do anywhere to help you burn fat and boost your metabolism.
When you do this workout, make sure that you take your basic compound lifts and functional training exercises and perform them in a repetitive fashion. This will put your overall metabolic output at an all-time high, and leave your body in a perfect state – which will not only help you burn body fat, but also help you mobilize it.
Give it a try and let me know if you have any questions about it, or fat loss in general. It’s time to step outside of your comfort zone and TRY A DIFFERENT STATE OF CARDIO.
Logan, “Release the Fat” Henry
P.S. – I understand if you haven’t worked out in a while and the thought of even doing a quick routine like the one above can come off as quite daunting… but fear not my friend. I have put together a full 2 week all bodyweight plan for you to follow so that you can get in shape WITHOUT having to spend endless hours in the gym to ease you back into the routine of working out.
To get that routine, just click the button below and I’ll send you a copy of my infamous Executive Blueprint (full of powerful “Man-Hacks” which reveal the EXACT step-by-step blueprint I use to get coaching clients FIT, strong, and athletic) for FREE. I’ll even through in a copy of my full step-by-step nutrition guide just because.
P.S.S – If you’re serious about getting results, but confused on what steps to take, simply fill out the short form below and we’ll schedule an exploration session together to give you more clarity on the direction YOU NEED to take to get the results you want.
You can fill out that form HERE.
I can make a fairly accurate assumption that most fit pros, trainers, and diet “gurus” would be strongly against the presence of alcohol, especially when it comes to getting into better shape.
Usually, it’s seen as a huge hindrance on making any kind of progression in the area of fat loss.
There is a good reason for this so let’s get clear and take a look at the total picture.
When alcohol enters the body, it is unable to be stored. Our bodies only want to get rid of it due to the process of making alcohol, fermentation, where yeast breaks down sugar into ethanol and carbon dioxide, blah, blah, blah. Long story short, various sources of sugars are used to create these beverages we enjoy, which is why we say alcohol has “empty calories”. It’s missing essential nutrients we need to survive.
The calories we ingest with alcohol only cause us to gain weight because it’s mostly sugar and our bodies convert sugars into fat. This is why alcohol isn’t considered a “good” carbohydrate, it’s sugar and sugar makes us fat.
In reality, the nutrients in alcohol don’t count but, it doesn’t mean you can’t dabble in a little fun.
Everything in moderation my friends.
There are two sides to look at here:
In the first case, “binge” drinking, there is no doubt that it interferes with the process known as lipolysis (aka fat burning), again all that sugar. This is not the way you want to go when trying to get/stay in shape.
In the second case, drinking in moderation, lipolysis may occur but should not hinder your end state goals, not as much sugar.
All in all, everything in moderation.
If you can limit the amount of alcohol you drink, you will be doing yourself justice when it comes to staying fit but there always needs to be some balance, after all, you only live once. There is no upside to drinking when it relates to fitness, but don’t beat yourself up over a couple drinks.
If you try and go “cold turkey” and cut out alcohol entirely, which, let’s face it, is very difficult. Your mind and willpower will eventually have you going back for more, and usually in a big way, causing you to break down and over indulge on the liquid gold you’ve been holding out on.
So, keep things in moderation, be consistent with both your training and nutrition. This will help you make, and keep, long term results, which is key to overall success.
I always recommend “white or clear” liquor for my LostFit Coaching Family. The caloric intake is usually much lower and, for most, that “buzz” will happen much quicker.
Logan “Stay Thirsty” Henry
P.S. If you want to get absolutely “clear” (Oh yeah, you see what I did there), on how to get out of your current rut, and finally get true results, click the link below to schedule a FREE Exploration Session. This will identify the obstacles that are currently holding you back, and clarify how to get the results you want.
or just simply fill out this form below here:
I’m going to make the complex very simple for you, so you can lose the unwanted pounds and tone up much faster regardless of how busy you might be…
Take these steps and Apply them to start seeing the results you want.
This should be a given, but it seems to be ignored quite often. Even when exercise and diet are on point if there
isn’t a sufficient amount of water in your system, your progression or results will be non-existent. Shoot for around a gallon a day.
After a long day of work, overwhelm, and constant stress, it can be hard to get a good nights rest. However, if you’re not getting in enough quality sleep your body will become stubborn and you will hold on to body fat. Shoot for around 6-8 hours a night if you can. This will help secrete natural growth hormone when you enter your deepest sleep state known as REM.
Start implementing some kind of strength training protocol at least 3-4 times a week. Your body will utilize more calories when you start building muscle. The metabolic benefit is huge (aka your metabolism will be on fire) and your body will burn more calories throughout each day.
This hands down will beat any type of cardio you’ve tried in the past. All it takes is 10-15 minutes of sprinting two times a week and you’re gold. Sprinting will carry over the same metabolic effect as lifting weights does, keeping calorie burning on overdrive.
NOTE: Make sure to build up momentum and warm up properly before beginning to sprint.
If your taking 3 to 5 minutes of rest time between each exercise to wander aimlessly throughout the gym socializing your not doing yourself a favor. Depending on your current training or the exercise sequence you have in play, take no more than 30 to 90 seconds of rest.
I’m not saying carbohydrates are the enemy, but if your significantly over weight or out of shape hold back on the sugars. Your body will begin to utilize protein and fat as a fuel source.
Repetition is the mother of all skills. If you set a standard for yourself to start exercising weekly, set those days and no matter what make sure you hit them.
That’s right by playing with your body’s circadian rhythm and saving most of your food for later in the day your body will use the nutrients more efficiently towards the muscle cells instead of going straight to the fat cells.
i.e: Less Fat Storage
More serotonin will be released and will make it easier for you to relax for a good night rest.
However, you must still be in a caloric deficit (which I will go into more detail on that in Part 2 of this series of fat burning excellence..Stay Tuned)
Coconut oil is filled with MCT’s (medium chain triglycerides): these do a great job of mobilizing body fat. Mobilizing compared to “burning” body fat will help move fat from stubborn areas within your body.
To get to the end of where it is you truly want to be you need measurements for success. Consistent photos taken at least 1 or 2 times a week is a great way to make sure you’re staying on track and if anything plateaus you know it’s time to adjust. Just like we do inside the LostFit Elite Family:
Particularly control your cortisol levels. Cortisol is a stress hormone that is activated when the body is in a stressed state. After a long day at work, make sure to step back, take a deep breath, and relax. Easier said than done I know, but if you don’t you will sacrifice your bodies ability to efficiently burn fat.
It’s always good to get a partner that will keep you focused and has the drive just as you to create great change. The accountability factor is huge, that’s why I believe being in an environment where you are constantly supported by someone is the gateway to true results
If you don’t start getting clear internally you will never succeed externally. An incredible transformation starts from within and it carries over into your body, than to your relationships, to your career, and will literally impact all areas of your life.
14. Be Strategic with Snacking: Day or Night
Cravings come and go, everyone has them, but the key is to manage how you control these cravings. Regardless of what you’ve heard before about “not eating past 6” or “don’t eat carbs” at night, I’m here to free you of that nonsense…
Yes, if you are in a current overweight or out of shape state you will have to monitor the overall calories to take in, but just be smart when it comes to picking the right foods.
Some quick go to snacks that I recommend are things such as: a small bowl of greek yogurt with a little protein powder mixed in, cottage cheese, almonds or any kind of nuts, beef jerky and if you get to the point where you’re progressively getting leaner than let’s put a smile on that face because more carbs will be your friend later in the evening than at any other point of the day (more on this in my next post)
15. Surround Yourself With Support
It’s easy when being on the go, being social, and being amongst those who love you that you can get cornered by those who don’t really have the same mindset as you or even worse their currently out of shape and think you’re nuts for wanting to change. Listen, they mean well, but they just might be fearful of what might happen if you change. You are the average of the 5 people you spend the most time with. So choose wisely. Go out, enjoy yourself, but always keep your end state goals in mind, don’t focus on the external naysayers.
16. Balance Your Nutrition
Become conscious of the food you are taking in on a daily basis. Stick to predominately whole foods throughout the day consisting of things like lean protein, essential fats, and veggies. If you maintain this for quite some time, take 10-20% of the day to enjoy your favorite treat. I would rather you take in something small than 3 days down the road start overeating or binging on everything you see.
17. Start Tracking
When you are first starting out within your fat loss stage, you want to make sure you are conscious of the food you are eating. Download a calorie tracker on your phone to be aware of the calories you’re taking in each and every day. This doesn’t have to be forever, but if you’re not aware of why you’re not getting results this will help keep everything in check
18. Create Consistent Habits
Look, when you start off the initial change will be challenging. Just make sure to start off at a steady pace and not try to win the race in one week. Keep consistent day by day and create habits that will last.
19. Chew Gum
This might sound ridiculous, but it seriously helps. When chewing gum your body triggers a hormonal response that will trick your brain into thinking that you are actually eating food. As ten to fifteen minutes pass, your urge to devour anything in sight will come to a halt.
20. Maintain the Right Mindset
The process of losing fat and transforming your body can be a process. It will take commitment, persistence , and patience. During your transformation journey, obstacles will occur in your life that will make it challenging for you to keep progressing and you must remain in a positive mindset and block out any negativity that comes your way.
21. Recover Properly
On the days you’re not as active, make sure you to do things like foam rolling, stretching, or light walks to keep active blood flow going.
22. Increase Your Fiber Intake
You want to make sure you’re keeping your digestive system on track and that your gut can easily break down the nutrients you are putting inside your body. Make sure to shoot for at least 20-30 grams of fiber per day.
23. Hit Your Focus 4
> Body, Mindset, Relationships, and Career < This is to ensure that you are keeping balance in all areas of life because if one is off, everything else will drop off as well
24. Simmer Down on the Alcohol
When you are starting off in your transformation loss journey you need to make sure to cut back on the booze so that your body can easily mobilize fat from the cells. Your liver won’t be able to oxidize fat and this will your bodies ability to efficiently burn calories.
25.Turn to White Liquor
Tuning into the fact that you should enjoy life and not be a hermit, just stick to the occasional drink that contains white liquor. This will not have as much sugar as beer or wine. Enjoy yourself, just don’t overdo it.
26. Eat Plenty of Greens
Though eating veggies might not be the most exciting thing in the world it’s important. The extra fiber nutrients contained in veggies is great and there are essential micronutrients that will help support recovery and your bodies immune system.
27. Enjoy the Journey
This might be hard to process, but keep things exciting. If you have been doing the same mundane routine, switch it up. If you have been eating the same foods day in and day out, switch it up. We tend to become complacent in the way we do things, but if you’re going to transform there’s no sense in having an unhappy journey.
28. Be Patient
Most people tend to base their results on past experiences…
Saying “Well, this one time…I did this, and it worked”
But that ‘one time’ was most likely an attempt at a “quick-fix”
Which is not sustainable and you continue to go on an endless cycle of losing weight and
then putting it right back on.
29. Follow somethings that’s fit for YOU ( not cookie-cutter)
Your nutrition plan should be as unique as you on a level of lifestyle,
mindset, and behavioral change. Same goes with your numbers…Once your body begins to adapt, things will need to change in order for you to continue seeing results.
30. Focus on Building Habits
By using tools like ‘supps or fat burners’), attempting endless bouts of Cardio, dropping calories too quickly, etc…
At the beginning of your transformation journey changing simple habits, focusing on a nutrition plan fit for you and your lifestyle and adding in weight training a couple times a week is all you’ll need to see results fast.
31. Properly Measure
You constantly put focus on the outcomes and not the actions you’ve put forth.
Results are never linear…
Therefore, you must look past the outcomes and focus on the actions you put forth consistently.
Instead of always picking yourself apart in the mirror or stepping on the scale every day to see if things have moved. Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put for
Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put forth.
Take these initial steps above and Start Applying them today
Till Next Time,
Coach Logan Henry
PS If you’re currently feeling overly stressed and overwhelmed and can’t seem to achieve the goals you want both physically and mentally, you’re tired of the quick fix, and you finally want the roadmap to lasting results. Apply For An Exploration Session Below. This will allow us to have a conversation to see where it is you are struggling and what the best plan of action is for you to get exactly what you want.
This Form Here:
The busy guys I coach on daily basis all have key reasonings as to why
they began their transformation journey in the first place.
Most at the beginning will tell me that abs aren’t the primary goal
Which it may not be at first…
Better Sex with their significant other
are usually top priority…
Which are really the only things that matter when it comes to bettering your overall life
However, as their transformation continues…
What they once thought was impossible to achieve
They begin to quickly realize that getting
Abs based on their past experiences is actually
Heck it’s a guarantee within the LostFit coaching realm (willing someone is committed)
Below I will break down the simple steps to go through
So you can start unleashing your core as well
There are a couple of ground rules that I would like to lay before these simple steps are revealed…
–>Abs are not just made in the kitchen.
This idea that just eating healthy will get you a six pack is a bit ridiculous. Granted, with the right nutrition protocol in place you will see changes in your body, but when it comes to dropping that belly fat and developing a tighter core you must go the extra mile.
–>The Perfect Six Pack is your destiny.
Not so much. See, everyone has abs, but the genetic makeup will vary from person to person. You might have the mindset to want abs just like your favorite celebrity, but that might not be in the cards for you. Be the best version of you and you will come out on top every time.
–>Start getting leaner.
I can give you the best advice in the world on abdominal training, but if your not in lower digit body fat numbers you will never see that work of art you’ve been working so hard for..
NOTE: If you have excessive body fat, it’s ok to work your abs, but your first primary goal should be to shed some pounds, then focus on bringing in your core
Now that I’ve had my rant, I’m going to take you in the realm of effective abdominal training. It won’t be for those who are a fan of the quick-fix, but if done right and consistently, you’ll start to see some results
5 Simple Steps to Live by when striving to lose the gut and tighten up your core:
1. Increased Frequency.
I’m not talking about doing 1,000 crunches in a day, that will get you nowhere. I’m talking about training your abs on average at least 4 to 6 days a week. That doesn’t mean use heavy weight every day, change it up, always keep the body guessing.
2. Ditch the High Reps.
Contrary to popular belief, the abs are comprised of predominately fast twitch muscle fibers. This means they respond very well to a rep scheme of around 8-15 with tempo being varied from each set and tension lasting for up to 30 seconds.
3. Think Giant
I’m a huge proponent of giant sets especially when it comes to training the core. A giant set is when you go from one exercise to another with little to no rest in between sets. Challenging? Yes. Effective? Absolutely
4. Start with the Lowers.
It’s true your abs are one sheet of muscle, but you can divide the areas you focus on and try to isolate each region effectively. I am yet to find someone who has a better lower abdominal region compared to the rest. Stick to priority: Lower Abdominals, Side Abdominals (Obliques), and Upper Abdominals.
5. Minimal Rest
Taking 5 minutes between each set to look on your phone or socialize with a fellow member will not get you the results you’re looking for. Keep a timer on you and make sure to take no more than 60 to 75-second rest between each giant set.
Overhead Crunches (Hands Above Your Head): 10 Reps with a 4:1 tempo (4 is the negative, 1 will be the positive)
Incline Russian Twist: 15 Reps with a 2:1 tempo
Inchworms: 10 Reps with weight 3:1 tempo
Reverse Crunches (On the Floor): 15 Reps with a 2:1 tempo
3 rounds total: 60-75 seconds rest between each round
If you’re the guy who wants to step things up a notch
Try this one here:
NOTE: The negative is the bottom part of any movement and the positive is when you’re coming up in the movement.
Give it a go and let me know what you think.
Stay Core Strong,
PS-. I hope this helped give you an idea of how to train your abs effectively,
but if you’re still a little confused on where to start in terms of getting in better shape,
Or get the results you want fast then go here:
Just Click the Button Below and I’ll send you the
FREE overnight blueprint of powerful
“Man-Hacks” which reveals:
How you can drop some SERIOUS belly fat whilst still eating like a man..and without spending hours in the gym..so that all your guy friends are asking what your ‘secret’ is
As most of you have been told “breakfast” is the most important meal of the day.
This statement can be true to a point, but most of society is confused about what’s the most optimal meal to intake during breakfast time.
Most people would advocate a large carbohydrate meal to give you sustained energy and get you going for the day.
The problem with this option is that your body is primed for fat burning during the morning hours, not only that, but it’s set to mobilize body fat.
Mobilizing body fat will move fat from your those really stubborn areas..
Your Love Handles
Your Lower Back
You name it, wherever you tend to have the hardest time losing fat, just by switching to a morning option that won’t spike your insulin (i.e- high fat, high protein breakfast) you will start seeing significant changes in your overall shape.
When you wake up your cortisol levels are at their highest. Cortisol is a stress hormone that if activated during a high increase of insulin will store body fat at a faster rate.
Most carb options will cause your insulin to spike, therefore a morning filled with donuts and muffins might not be your best bet when it comes to triggering fat loss.
A breakfast that keeps your insulin levels low will help continue the fat burning process and will give you sustained energy as the day goes on. If you stick with foods that are higher in protein and fat this will keep the insulin levels low.
Foods such as:
Eggs & Bacon
Chicken & Almonds
Steak & Walnuts
Ham & Avocado
The high protein content will help release a gradual amount of blood sugar slowly throughout the day.
This will help sustain energy levels and get you away from the lethargic crash that you might have after downing tons of carbs.
Simply by changing your breakfast every morning you will be able to see a gradual change in lower body fat levels, dropped weight, and way more energy throughout the day.
If your not a fan of breakfast that’s fine as well. I prefer to usually spend the first couple hours of the day in a fasted state. Sometimes if I need something to curve my appetite a little black coffee, coconut oil, and some whey protein will do just the trick.
I will talk more about the importance of fasting for a short period to ignite fat loss in a later post (stay tuned)
PS If you want to you want daily advice
on everything from training, mindset,
nutrition, and support
Click the Button Below and I’ll send you my
famous FREE overnight blueprint of powerful
“Man-Hacks” which reveals: The EXACT
step-by-step blueprint I use to get coaching
clients FIT, Strong, and Athletic.