internetfitpro, Author at LostFit - Page 2 of 4

All posts by internetfitpro

The RAW truth about Why the Scale Doesn’t Matter

You’ve probably heard  the phrase ‘The Camera Never Lies’

This couldn’t be more true especially when it comes to keeping track of your success in overall fat loss..

We’re talking real RAW photos here

At times when you’re going through a transformation journey

You will hands down be your biggest critic

Even when those around you begin giving you compliments on how great you’re looking..

You still will beg to differ

Just like I explain in this story about a guy who took the wrong direction in his transformation journey, watch the new video below on Why the Scale DOESN’T matter: 

 

That’s where Progression photos come in..

As you’ll see below with several LostFit coaching clients

Each of them rapidly lost fat, yet the scale barley budged

Drew T: Started at Around 228 pounds and Over 28% body fat. His final numbers at the end of his transformation journey were 195 pounds at 8% body fat.  That’s 33 pounds lost in overall body weight, but an astounding 20% of body fat dropped.

drew-3-way-newupdated- copy

 

Russ F:  He Started his transformation journey at around 205 pounds and 19.2% body fat. Towards the end of his journey he was weighing in at around 195 and finishing body fat of 8.5%. That’s only a 10 pound fluctuation in weight, yet he blasted body fat to be able to reveal all his abdominals and unleash his leaner self.

 

10495322_10101508586697104_4494561146177018778_o 

Dalton L:  Dalton started his transformation journey weighing in at 185 pounds and 18.5% body fat.  Towards the end of his transformation he was weighing in at 179 pounds and was sitting at 8% body fat. That’s only a 6 pound drop in overall body weight, but an incredible 10.5% percent drop in overall fat loss.

Dalton Lacey 3-way copy

Shaun Payne: Shaun started his transformation at around 250 pounds and around 26% percent body fat. Towards the end of his transformation he was weighing in around 190 pounds. That’s a 60 pound drop in overall body fat, but what makes the big difference is his entire transformation is his loss of near 20% in body fat. Leaner, Stronger, and More Much More Confident.

shaun-blog-3
 

Does the scale ever play a factor in your success?

Though it is good to keep track of your overall scale weight to make sure you are not dropping to fast, the scale overall is the least accurate form of measurement.

Using body fat calipers will give you a far more accurate reading on much you’ve actually progressed in your transformation.

(Don’t use the ‘electric’ body calipers, there a waste of money, and no where near as accurate as the standard body fat calipers)

In the end, when it comes to measuring overall success in fat loss. Make sure to stay consistent with progression photos.

Whether it’s every week, every 2 weeks,  or every month..

Just keep taking them

When you get down and you feel like you’re not progressing..

Look back at the photos and the overall measurements

and if a plateau occurs in your fat loss journey..

I will tell you how to conquer that in a later post 🙂

or

You can discover how all the members of the LostFit family break through plateaus fast by

going here:

https://lostfit.com/strategy/

Until Next Time My Friend

Logan “Ditch The Scale’ Henry

PS Just in case you missed the vid I posted, check it out below

 

 

The 20 Minute Workout that will Melt Your Gut Away

Saving Time

The most important aspect in anyone’s life is time..

Especially if you’re a busy guy on the go

It’s something we can’t get back and it’s best if used wisely to get

things done, especially when it comes to working out and burning fat efficiently.

You can complete a full body workout within 15-20 minutes, leaving you no excuses to get into the shape you desire.

Why Complexes?

Besides saving time, barbell complexes will rapidly increase your metabolism and have you mobilizing body fat.

When you mobilize body fat you’re able to use fat as an energy source. This will help you burn fat from stubborn areas at a faster rate.

Think Primal

I wouldn’t recommend doing any isolation movements during a complex.

Your goal should be to put together 4-5 exercises that will get your entire body working.

Exercises such as:

Deadlifts

Push-Press

Squats

Pull-Ups

Barbell Rows

Squat to Press

Executing Properly

If your a beginner to lifting, just make sure you go through each movement pattern to make sure your comfortable with every exercise before starting.

Full Video on how to properly execute each exercise below.

It’s important that you don’t forget tempo or rest.

The rest will be varied between different complexes, but just make sure you’re aware of your time.

Tempo will be another big factor. You want to focus on keeping a steady negative (which is the descend of any exercise) for at least 3-4 seconds.

Below is a full Barbell Complex that I filmed with long time coaching client Chad M.

Watch his form carefully, take note of his tempo and rest time.

P.S Now 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 intimidating, but not to fret my friend

I put together a full 2 week all bodyweight plan for you to follow so you can get in shape without having to spend endless hours in the gym and ease you back into the routine of working out.

Get Access to the Full 2 Week Workout (plus a full step-by-step nutrition guide) by clicking HERE

or

by dropping your best email in one of the boxes below:

 

Download my famous FREE "Busy Guy's Blueprint to Getting Back in Shape Starter Kit"for Busy Successful Guy's to Get Lean, Strong, and Transform their Bodies Fast, Stress Free, without spending hours in the gym

Here's what you will discover:

  • How to burn MORE fat, by doing LESS exercise (and without doing cardio) so that you can lose weight and still have a life
  • How you can easily DOUBLE your energy levels and STILL have some left in the tank to come home to loved ones 
  • Discover how you can drop some SERIOUS 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
  • Can you lose more weight, have more confidence, more power AND more sex by actually doing LESS than what you think? (the answer will surprise you) 
  • Discover the ONE Simple Trick you can do everyday to Unlock (nearly) Unlimited Power in your Relationships, Career, and Overall Life

X

"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit

EXPLORATION-CALL-FOR-BLOGS

How to Get Lean: 27 Ways to Lose Fat Faster (Part 2)

Now it’s time to wrap up the 27 Series on Burning More Fat & Getting Lean

14. Be Strategic with  Snacking: Day or Night

Cravings come an 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 sometime, 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 amount of 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 your 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 Core 4

> Body, Being, Balance, and Business < 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 fat 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 say 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 your going to transform there’s no since in having an unhappy journey.

Take these tips and start implementing them into your daily strategies so that you can accelerate your fat loss and become leaner

Remember: Do the SIMPLE (more on this in a later post)

PS If your 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.

 

EXPLORATION-CALL-FOR-BLOGS

 

 

Download my famous FREE "Busy Guy's Blueprint to Getting Back in Shape Starter Kit"for Busy Successful Guy's to Get Lean, Strong, and Transform their Bodies Fast, Stress Free, without spending hours in the gym

Here's what you will discover:

  • How to burn MORE fat, by doing LESS exercise (and without doing cardio) so that you can lose weight and still have a life
  • How you can easily DOUBLE your energy levels and STILL have some left in the tank to come home to loved ones 
  • Discover how you can drop some SERIOUS 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
  • Can you lose more weight, have more confidence, more power AND more sex by actually doing LESS than what you think? (the answer will surprise you) 
  • Discover the ONE Simple Trick you can do everyday to Unlock (nearly) Unlimited Power in your Relationships, Career, and Overall Life

X

"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit

 

Why The Results You Want Aren’t Happening

We live in a fast paced world..

Where everything comes in an instant

I’m not going to lie to you, I’m a huge fan of things happening quickly..

But when it comes to the realm of Transforming Your Body and Unleashing Your Leaner Self

You need to take a close look at reality and why it is you’re not progressing as fast as you thought..

1. Are you doing the right programming for your desired outcome?

When I come across those who are struggling and need help losing body fat or becoming lean, it comes as no surprise to me as

the reason they haven’t progressed so far is that their not doing the right protocol.

When it comes to losing body fat or keeping lean muscle you need to focus on a mix up of training that will induce

all areas of muscular hypertrophy, cardio (circuits, intervals and sprints) and different aspects of mobility.

Now, when you are constantly on the go, you must keep consistent with your training and energy output.

If you are running around all day, sitting at a desk, or simply not moving that much throughout the week you can’t expect things unless you change some things up.

However, if you know there is at least 3-4 days a week where you can allow just 20-40 minutes of high paced exercise regardless if it’s lifting weights

or body weight circuits, make it happen.

2. Get Real & Be Realistic

As humans we are quite strange

We won’t do something for a long time until we finally get the motivation

We get fed up with the way things are and get in a mode I like to call

“LostFit Ready”

The next thing you know we’re sitting there saying to ourselves

“I wanted these results, like yesterday..!”

When the fact of the matter is that you haven’t created consistent habits yet, that reflect the desired outcome you want

The dilemma you’re facing is quite simple..

You’re trying to hit a damn home run..

The person that wants to transform their body and get results that last isn’t going to do it overnight

Sure, you could go about the quick fix here or the 28 day workout there (which is not what LostFit’s about)

But you haven’t been consistent in your ability to train long enough or your actions haven’t reflected in your ability to change

Get Real about Where You Are

&

Get Real About What It Is You Want

Once you’ve done that you just need to layout a simple action plan that you can stick

to consistently and slow down and enjoy the journey of change you’re about to embark upon

3. Don’t Overthink Things

I’m right there with you, sometimes we kill our own results in anything in life by overthinking things..

With information popping up left to right it’s hard to figure out what plan to actually execute

If it’s been a while since you’ve exercised or maybe you just want to switch things up to progress more

here is a quick 3 day layout for you to try so that you can start accelerating more fat loss even if you live life in the fast lane

DAY 1: PUSH UPS – 30 SECONDS NO REST

BODYWEIGHT SQUATS- 30 SECONDS NO REST
MOUNTAIN CLIMBERS
NO REST

WALKING LUNGES- 30 SECONDS NO REST
JUMPING JACKS- 30 SECONDS NO REST

BEAR CRAWLS- 30 SECONDS
4 ROUNDS 45 SECONDS REST AT THE END OF EACH ROUND MAKE SURE YOU KEEP A TIMER BY YOU AT ALL TIMES

PRT 2- 10 X 50 YRD SPRINTS- 15 SEC REST IN BETWEEN

DAY 2: DUMBBELL CIRUCIT

DUMBBELL SQUATS NO REST
DUMBBELL FLAT PRESS NO REST

DUMBBELL OVERHEAD PRESS NO REST
DUMBBELL HAMMER CURLS NO REST

DUMBBELL OVER HEAD EXTENTIONS
3 ROUNDS 60 SEC REST @ END 15 REPS EACH

DAY 3: HIIT CARDIO
(OPEN FIELD OR STREET WILL WORK)

5 X 100 YD SPRINTS-40 SEC REST

6 X 50 YD SPRINTS- 30 SEC REST

10 X 40 YD SPRINTS- 20 SEC REST

20X 25 YD SPRINTS – 15 SEC REST

It’s ok if you’re currently not in the conditioned state to handle the training above just make sure to start slow and do the best you can.

It might be only 3 days, but those 3 days could simply change your mindset and give you just the right dose of motivation to push yourself further

Remember, Get Clear, Keep Consistent & Take Action

Let me know what you think and how your  progression is going

Until Next Time,

Coach Logan

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 link below to apply for a exploration call.

EXPLORATION-CALL-FOR-BLOGS

 

 

 

Download my famous FREE "Busy Guy's Blueprint to Getting Back in Shape Starter Kit"for Busy Successful Guy's to Get Lean, Strong, and Transform their Bodies Fast, Stress Free, without spending hours in the gym

Here's what you will discover:

  • How to burn MORE fat, by doing LESS exercise (and without doing cardio) so that you can lose weight and still have a life
  • How you can easily DOUBLE your energy levels and STILL have some left in the tank to come home to loved ones 
  • Discover how you can drop some SERIOUS 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
  • Can you lose more weight, have more confidence, more power AND more sex by actually doing LESS than what you think? (the answer will surprise you) 
  • Discover the ONE Simple Trick you can do everyday to Unlock (nearly) Unlimited Power in your Relationships, Career, and Overall Life

X

"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit

 

 

 

The PROVEN Way to Lose Your Gut (fast)

You’ve had a long day

You’re stressed from being on the go

You just need to kick back and enjoy a little me time

Pop open a cold one

and

Relax

This sound about right?

Everything is fine until this becomes a permanent routine..

And before you know it, you’ve developed a nice sized gut…

The Facts

A drink or two here and there won’t cause a beer belly.

If you frequently indulge in some liquid gold, regardless of your current body fat, you are bound to swell up

Hidden Fat

Most common reasons for a beer belly is you could be holding on to tons of visceral fat..

The fat that is associated with most individuals and that people are aware of is subcutaneous fat.

Visceral fat is more internal, it lies beneath your abdominal muscles and surrounds your organs..

People holding onto a lot of visceral fat will be very resistant to..

Insulin (the magic player in losing fat or getting lean)

In this case high amounts of starchy foods should be avoided..

Beer Belly Vs Fat Belly

Comparing the two is simple..

If an individual has more of a descended stomach or it’s a bit swollen, that’s a beer belly.

However, if the majority of fat is held around the waistline, that is know as a fat belly.

Though woman drink beer as well

I’m going to speak for the classic male in the sense that males are more likely to store fat around their naval area.

This is a side effect of high levels of cortisol..

The stress hormone cortisol will cause a majority of fat to be stored in the belly button region..

The simple solution for clients who are constantly feeling

Stressed

Overwhelmed

Lacking Energy

And their main goal is to lose weight and get lean

I advise you to take a step back..

Simply by doing less and taking just a bit of time for yourself, you will see rapid drops in your body fat levels

Tailored Solutions

Besides limiting beer consumption, you still need to demolish the visceral fat you’re holding onto..

In the beginning I mentioned the magic player in fat loss: Insulin

The best way to cure insulin resistance is by limiting the amount of carbohydrates you have coming in every day

Am I saying you need to do this forever?

No.

Carbs aren’t always the enemy, but if you are constantly slamming carbs down and you’re predominately a sedentary person..

You need to cut back on them for a bit

The process of ridding your beer gut can happen quickly if you make sure to stay on point with your training and nutrition

Visceral fat is easier to mobilise and your body will use it up quickly if you’re metabolic system is fired up in the right way

What NOT to do

Doing endless amounts of crunches will do nothing in the terms of getting rid of visceral fat

Do THIS instead

You need to make sure your metabolic rate is through the roof. This will vastly increase your ability to burn fat and ignite all fat burning hormones

If you’re limited on time you need to think density

Density is increasing your overall workload in a very short period of time..

*Perform Lifts that hit the entire body

*Take minimal rest periods

*Focus on tempo

15-20 minutes is all you need to melt the fat away

To gain more clarity: Click Here to Watch this Video For Optimizing Your Training 

There you have it..

Take this and start applying it to your everyday life and start unleashing your leaner self

Logan “Give Up The Gut” Henry

PS If you’ve tried it all before and you’re fed up, you’ve lost motivation, and you’re ready to make a serious change and commit to  a program

that will guarantee you results. Then let’s have a conversation to find out what’s currently holding you back from the results you want, so you can finally

become of the best version of you. Click below

EXPLORATION-CALL-FOR-BLOGS

 

PPS To help you get started in your own body transformation I’ve created a new guide specifically for busy guys who are fed up with the way things have become, they constantly feel tired and rundown, and their ready to start transforming their bodies fast: view starter guide below

 

 

Download my famous FREE "Busy Guy's Blueprint to Getting Back in Shape Starter Kit"for Busy Successful Guy's to Get Lean, Strong, and Transform their Bodies Fast, Stress Free, without spending hours in the gym

Here's what you will discover:

  • How to burn MORE fat, by doing LESS exercise (and without doing cardio) so that you can lose weight and still have a life
  • How you can easily DOUBLE your energy levels and STILL have some left in the tank to come home to loved ones 
  • Discover how you can drop some SERIOUS 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
  • Can you lose more weight, have more confidence, more power AND more sex by actually doing LESS than what you think? (the answer will surprise you) 
  • Discover the ONE Simple Trick you can do everyday to Unlock (nearly) Unlimited Power in your Relationships, Career, and Overall Life

X

"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit

 

How eating LESS is actually making you FATTER

The temptation is real my friend

and

To turn your head from it is almost

Damn near

IMPOSSIBLE

What in the world do I speak of today..

Non other then the news..

We love bad news and the media knows this

So their stories are only out there for your
rating

Rather then keeping you informed on the positive..

Just like the other day I heard something
so obnoxious that I had to clear some things up for you

Here’s what was said:

“Our country is suffering from a ‘weight-loss’ problem”

Wrong-O my friend

Thousands of people lose weight or get results every year

The issue at hand..

The results are never

Ever

SUSTAINABLE

Which is usually the number one thing I see before
people come on board within the LostFit Elite

See, Society has driven people to believe that in order
to get results they must first

“Starve Themselves”

This train of thought holds true to everyone
I come across who wants to

Transform their bodies
and sustain their results for good

They think

“The less I eat, the more I Lose”

^^^Wrong my friend

Their bodies have adapted to the state
they’ve been in for the last several years..

(overweight and out of shape)

So when they began trying to slice calories
to an alarming low level..

Progress came to halt and fat was there to
stay

or worse..

Double from when they initially began trying

to get back into shape..

(discover why in the video I created below)

Until..

They stepped into the LFit Arena and began to
have it all..

-Daily checks with their food intake to make
sure they we’re held ACCOUNTABLE and learned
how to eat properly

-A mapped out nutrition plan SPECIFICALLY
catered to them and their lifestyles giving
them strategies to eat what they loved

-Weekly progress reports to make sure they
know their progressing and getting rapid
RESULTS

-Constant support from all the other members
inside the LFit team (it’s like a giant
family that doesn’t leave anyone behind)

Once on board, things began to CHANGE..

Experiencing it ALL

Something different

Something exciting

and

Most Important of all

Something sustainable

All by hopping on board here:

https://lostfit.com/strategy/

Up to you to make the ultimate decision

Logan “Stop Starving Yourself” Henry

PS: That video I was telling you about to help you

out can be found here:

 

EXPLORATION-CALL-FOR-BLOGS

Download my famous FREE "Busy Guy's Blueprint to Getting Back in Shape Starter Kit"for Busy Successful Guy's to Get Lean, Strong, and Transform their Bodies Fast, Stress Free, without spending hours in the gym

Here's what you will discover:

  • How to burn MORE fat, by doing LESS exercise (and without doing cardio) so that you can lose weight and still have a life
  • How you can easily DOUBLE your energy levels and STILL have some left in the tank to come home to loved ones 
  • Discover how you can drop some SERIOUS 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
  • Can you lose more weight, have more confidence, more power AND more sex by actually doing LESS than what you think? (the answer will surprise you) 
  • Discover the ONE Simple Trick you can do everyday to Unlock (nearly) Unlimited Power in your Relationships, Career, and Overall Life

X

"This is a system I use at LostFit to get clients predictable results with habit changes right from the beginning without the overwhelm of complex methods. Clients love that they can see the changes while being excited to keep adding more and more. The goal is not complexity and “looking smart”, the goal is getting my clients amazing results that stick for good; and this is how. Download it and use it - it works!" Logan Henry-Founder & Master Transformational Coach at LostFit