25.09.2011 21:50:43

Carlos Dobson

Have you changed? I mean really changed. Have you ever been faced with life changing choices?

I know I have.

As you move through different stages in your life you are faced with change and often the way you would have dealt with it earlier in life may not be the same way you would now. Let’s call this the principle of ‘Growth through the Pressure of Change’. Now I am no professor with a degree nor am I a psychology major but I believe when faced with change we either grow as a person or do the opposite –shrink.

Over the past 12 months I have had some small changes come about in my personal life and more recently, they became major changes. What I have learnt is that it is how you react to these changes that ultimately reveals who you are as a person and determines whether you reach your goals in life. I can say that although the changes were initially negatively based they have produced some major positive outcomes for me which I think is the important thing, growth through change.

In light of all this change I have decided to apply the same principle to my business as my business is a direct reflection of me being that it is based on my transformation (change) from unhealthy and obese to fit and lean. To expect other people to follow me and believe I must continue to change and therefore grow both personally and in my business.

This is your opportunity to make the choice to grow with me, grow with my business and grow as a person. We will be offering something that many people will not have seen before and delivering it in a new way.

If you have any friends or family that could benefit from some growth in their life and I mean not just physically but mentally, spiritually and emotionally as well, then I urge you to share this post with them either as an email or send it to them as a private face book message. Print it out if you have to but share it with them somehow.

In the meantime I want you to think about how change has affected your life and think whether it allowed you to grow or forced you to shrink

Part Two

Last time I spoke about how my life has been recently affected by change. Soon you will have the opportunity to share how change either forced you to grow or to shrink.

‘Like’ this page now and I’ll explain the rest--- >>>facebook.com/CarlosGotFitBootcamps

Right now it is important for you to know that shrinking is ok, why?

Because it leaves you more room for growth. You must simply never view it as a negative, just like every coin has two sides and every cloud has a silver lining; every negative has a positive you just need to look for it!

I mentioned in my last email that my business was about to change. In the last few days I have realized that there is so much change about to take place that I am scared.

Good scared but scared?

I am scared for the fact that my business has so much potential for growth that I am not going to know what to do, so much growth that I am going to make all other fitness businesses scared, but one of the most thrilling things I have realized, and what you should also realize {subtag:name} is, that without fear in our lives, we have nothing to conquer or over come.

I guess what I am trying to relay here is that it is necessary to have some fear or uncertainty in your life in order to give us mountains to climb and adversity to overcome; so we may expand our comfort zone and overcome demons and achieve personal growth.

Many people fear change, some fear small changes, some only fear big changes, I say fear them all and grow through them.

The first two major changes I want to tell you about today are

1. Change of Business Name

The business formerly known as Future Health has been officially renamed and re-branded to become ‘Carlos Got Fit’ We will have both an Online Fitness business known as carlosgotfit.com.au, which is where you will receive all your updates from and register for our face to face training programs. The face to face training business will now be called Carlos Got Fit Bootcamps (More about that stuff in the future)

2. New Face book Page

Unless you have been sleeping under a rock, Face book is the latest online social networking and marketing site. We have created a brand new Face book page for you to ‘Like’ and by doing so you will give yourself the opportunity to win some training just in time for summer.

‘Like’ us now and be in to receive massive bonuses --- >>>facebook.com/CarlosGotFitBootcamps

The new Face book page will help to showcase what we do in the form of

· photos of our fantastic and inspirational clients working hard to reach their goals

· videos of workouts or exercises that our dynamic team have created for you

· links back to our blog where we have tips, recipes and advice

· Pop quizzes and VIP reader polls so we know that we are teaching you right and you are understanding our stuff and

· Competitions where it’s so easy to win great prizes, it like shooting fish in a barrel 

The first competition is already under way so click the link, like the page and become a winner. (Once again my Jedi mind forces are in play, willing you to do whatever it is I tell you )

You’ll be hearing from me again in a few of days with part 3 in this series, until then go to our Face book page and answer these questions if you

How has change helped you recently? Did it scare you and how did you react?

facebook.com/CarlosGotFitBootcamps

Love your work, have a magic day

CD

Question and Answer | GOALS | MinDSeT

17.08.2011 01:04:12

Carlos Dobson

Now I know what your thinking, Why would I want my butt any bigger?

but the key to these 5 great exercises is they don't just lift and tone your butt, because of the number of muscles that are used in these exercises there is the added benefit of all round fat loss not just from your legs and butt, also your abs back and arms believe it or not due the elevated metabolism and increased heart rate from your legs doing so much work.

I even know for a fact that you guys out there don't want to be carrying any extra junk in your trunk (I have it on good authority from my wife, that even on a guy a butt can look good in denim) and you ladies definately want some lifting and firming advice because we all want a nice booty, agreed?

Just incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

Lets kick it off!

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart.  Place the kettlebell about one foot in front of you.  Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell.  From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at "attention" with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.)  Keep your neck in line with the rest of your spine.  Always drive the swing with your hips and NOT your arms.  If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2. Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.

3. Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

4. Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

5. One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you're not a current member of our program, we cover all of these great exercises and much more. Call today for more information....

Heres to getting that hine in to shape!

Carlos Dobson

Metabolic Raising Workouts | post pregnancy fitness | Question and Answer

02.06.2011 05:03:22

Carlos Dobson

How to make it work for you!

I know how easy it can be to be tempted to stray from an eating plan that seems impossible or even to ‘reward’ ourselves constantly for the seemingly hard work we have put in only to beat yourself up afterwards and go on a binge. I did it for years!

What if told you that it was OK to pig out on Pizza and chips, that Ice cream was in fact one of the best weight loss foods around and pasta was and still is the key to trim waistline, would you be excited?

I know I was when I found out! And so too can you be, and you can kick those guilty feelings that used to go with it to the curb as well!

The trick is when it comes to cheating on your eating plan it needs to be strategic, not just on a whim because the type of training you do also needs to reflect what you are consuming that day. E.g. It is no good having a whole hog cheat day on the same day that you are having a rest because all that food has to go somewhere, instead try to have your cheat day/meal on a day where your training schedule is jam-packed with intense activity i.e. a heavy strength training session in the morning backed up by some H.I.I.T. in the afternoon.

Why Cheat, I’m actually sticking to my diet?

There are three very good reasons actually.

• Firstly, we get to refuel our glycogen stores from the hard training we have been doing,
• secondly we can satisfy any of the cravings we have been having without feeling guilty and
• finally, what happens when we cheat is we tell our body that we are not starving it so it continues to release a hormone called Leptin so we can continue to burn fat fast!

Le-what I hear you ask?

I know you get the first two reasons so I am going to expand on the third. This magnificent hormones name is Leptin (derived from the Greek word leptos, meaning “thin”), and it’s without a doubt the most important hormone you probably never heard of.

This hormone was first discovered a little over 10 years ago, and as far as weight loss research is concerned, that’s extremely recent. Leptin’s primary function is to communicate your nutritional status to your body and brain.

Your body’s Leptin levels are mediated by two things. One is your current level of body fat. On a level playing field, people with higher levels of body fat will have by default, higher Leptin levels than those with lower levels of body fat and vice versa.

Because Leptin is a hormone that is secreted by fat cells, it makes sense that under normal conditions there is a direct correlation between Leptin levels and the amount of that unhealthy body fat you are carrying.

Unfortunately, when you’re attempting to lose fat and begin to restrict calories, conditions are anything but “normal” and the body responds accordingly by lowering Leptin levels, hardly fair I know but the body does like homeostasis (Balance)

This is because the second mediator of Leptin levels is your calorie intake. Lower your calorie intake and Leptin will fall, independent of body fat.

So, yes, you can be overweight and still suffer from low Leptin levels – just go on a diet.

So the question is now what happens when Leptin levels fall and why the heck does it matter?

Again, under normal conditions Leptin levels are normal and the brain gets the signal loud and clear that your nutrition intake is adequate. Your metabolism is running high and the internal environment of the body is one very conducive to fat burning.

That is until you start dieting.

When you go on a diet, Leptin levels can quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi-starved and not consuming enough calories.

This puts the brakes on your metabolism and sends the body into panic mode which creates a hormonal environment extremely conducive to fat storage. Thyroid hormones (hormones extremely important to metabolism) respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably.

Hello belly fat.

And if that wasn’t bad enough, the appetite stimulating hormones ghrelin, neuropeptide-Y, and anandamide all hop on board to make your life even more miserable.

You don’t have to remember any of those names, just remember that when Leptin drops, you get seriously hungry, sound familiar? Massive Cravings, Hunger Pains?

Despite having a pretty good reason for its reaction, it’s pretty ironic that our bodies are primed for fat loss at every other time except when we are trying to burn fat.

Wouldn’t it be great if we could maintain high Leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems.

Well there is a way and it is called Strategic Cheating!

By manipulating our bodies Leptin levels naturally (through diet) we are able to keep this hormone working in our favour. The way that we do this is by incorporating High Calorie, High Carb Cheat days in to our week. The more restrictive you are with your calories the more often you need to cheat to tell your body that everything is ok.

Let’s say for example you have an extreme diet that asks you to restrict your calories to 1000 per day for a woman (1300 for a man), after about 4-5 days your body will catch on and Leptin release will start to slow down, your body will start to enter starvation mode slowing your metabolic rate to preserve precious calories and then begin to store fat.

I’m sure you know of the person who only eats once or twice a day but is still over weight, BINGO!

So after week one you jump on the scales and hooray you have lost 1-2kgs, SUCCESS!

So we continue on this plan until the end of week two when we hop on the scales and we have only lost 300-400gms, FRUSTRATION!

How do I fix it!

At least one day each week you need to increase your calorie and carbohydrate in the same extreme fashion that you have reduced them by. Do this for the entire day from when you wake up till when you go to bed. Ice cream, cakes, pizza, pasta, you name it, you eat it. (Note: If you are not on an extreme low calorie diet and only reducing your calories by 200-300 per day then a whole cheat day is not really going to benefit you, how ever do allow yourself a cheat meal each week to replenish glycogen fully and stimulate Leptin levels and  satisfy any cravings to avoid binging during the week)

How many Calories?

As a rule, just go nuts! But if you’re a numbers person aim to eat twice as many calories as normal to really boost Leptin levels (They should be fully restored by the evening and only improving overnight) then switch the carb and protein ratios back E.g. If you are consuming 15cals per kg you will now be eating 30cals per kg. Instead of 50% protein and 25% Carbs, you will now be eating 50% carbs and 25% protein.

If you have been training right then your stores should well be empty and there will be no fat storage just Glycogen replenishment which you will burn out during the week anyway.  

Oh yeah and try to limit alcohol as it will interfere with Leptin production and put your liver to work on the wrong macronutrients (Alcohol not Fat and Carbohydrates)

Double Edged Sword!

Now there is no better way to make this fat burning hormone work even harder for you than by doing a little bit of work on your part and team it up with some calorie smashing training sessions.  I recommend something challenging like heavy weight training along with some interval training. This little secret alone will rev your metabolic rate up through the roof for the next 24-36 hours guaranteed and really maximizing the effects of your elevated Leptin levels.

My next trick is the following day to back it up with a Super Low Calorie protein only day where you eat only 10-12 grams of protein every hour from the minute you wake till the minute you go to sleep. This form of low calorie eating also helps to create a massive deficit where by your body is still repaying the debt of the previous days intense workouts and chewing through those fat stores with a little help from your body’s rejuvenated Leptin levels.

If you are worried about your metabolism slowing down DON’T, because that won’t happen, just relax and enjoy the fat burning. To really help things along on this day I recommend backing it up with another high repetition training session.

Cheat days are recommended at least once every 7 days if you are only a regular trainer and following your eating plan well (90% or more), heavy trainers can afford a cheat day every 5 days or so due to the volume of training they are doing.

If you struggle with your eating plan then maybe it is best for you to only enjoy a cheat meal each week until you are able to be more consistent and or you are prepared to turn the dial up a notch on the training.

Remember, Eating most definitely is cheating but you need never feel guilty again!

Carlos Dobson

5 Secrets System | Question and Answer | HOT TIPS

02.03.2011 00:54:49

Carlos Dobson

In my blog today I have some reference to a very interesting article about some findings from research done at the University of Athens. Now I find this interesting because of 2 reasons:

Reason Number One:

I love coffee. I love the way it makes me feel. I love the taste. I love it with or without milk. I love the smell. I enjoy the smell of beans roasting. I love it hot. I love it cold. I love it in the pot nine days old. So you get the picture.

Reason Number Two:

Because I love coffee I am always looking for evidence to support the fact that it is good for you. Previous evidence has shown me that it is useful for fat loss especially when combined with other things it creates a fat loss synergy within the body. Other studies have shown that consumption of coffee can reduce the risks of many disease due to its content of anti-oxidants that help the body to fight against free radicals.

I have extracted the following information from Wikipedia where they cite all the references from research done:

Coffee consumption has been shown to have minimal or no impact, positive or negative, on cancer development; however, researchers involved in an ongoing 22-year study by the Harvard School of Public Health state that "the overall balance of risks and benefits [of coffee consumption] are on the side of benefits."Other studies suggest coffee consumption reduces the risk of being affected by Alzheimer's disease, Parkinson's disease, heart disease, diabetes mellitus type 2, cirrhosis of the liver. Caffeine has  also been associated with its ability to act as an antidepressant. A review by de Paulis and Martin indicated a link between a decrease in suicide rates and coffee consumption, and suggested that the action of caffeine in blocking the inhibitory effects of adenosine on dopamine nerves in the brain reduced feelings of depression.

The following article was posted on MSN under the health section in September, 2010:

Drinking a cup of coffee a day could prolong your life, say researchers from the University of Athens.

The Greek study found that moderate consumption of coffee can help improve the elasticity of the arteries, which can help prevent heart disease and stroke, ScienceDaily reported.

In the study into age longevity, researchers conducted a health and nutrition survey of a group of 343 men and 330 women aged between 65 and 100 who had been diagnosed with high blood pressure (hypertension).

All subjects in the study were residents of the Greek island Ikaria, which was chosen because an above-average percentage of its population older than 90 years of age.

Fifty-six percent were moderate coffee drinkers — consuming between one and two cups of coffee per day. One-third of the individuals drink little or no coffee.

The subjects' arteries were assessed for distensibility (elasticity) using calculations that measure the range between heart beats.

The results of the study found that those who drank moderate amounts of coffee had the best arterial elasticity — better than those who didn't drink coffee at all.

However, increasing the amount of coffee to between three and five cups a day did not lead to further improvements, lead researcher Dr Christina Chrysohoou said.

Dr Chrysohoou said ingredients such as caffeine and antioxidants may improve the functioning of the arteries by increasing their ability to take up nitric oxide, which is impaired in hypertensive patients.

"The study revealed that moderate coffee consumption (between one and two cups per day) is associated with higher values of aortic distensibility when compared with other hypertensive elderly individuals taking less quantities of coffee," Dr Chrysohoou said.

"There was also evidence that moderate coffee consumption leads to reduced cardiovascular disease, lower prevalence of diabetes and hyperlipidaemia, lower body mass index, better renal functions and higher creatinine clearance levels."

The researchers' findings were presented at the European Society of Cardiology's Congress 2010 in Stockholm.

To view the article in full as well as watch a brief video CLICK HERE

So that is my stand point on coffee, in all fairness the key is everything in moderation as with most things good in life.

Enjoy your morning cuppa, I know I do

Carlos 'Got Fit' Dobson

Question and Answer | supplements

07.02.2011 00:39:59

Carlos Dobson

I 've dug up this article from a guy that I've been following for a year or so. I have even put some of his stuff into my training for my Groups and One on One clients, and use bits and pieces from his books to get myself back on track, so you know he must be on the right track.

Here is an article he wrote about Fat loss myths, take it away Nick Nilsson....

5 Fat-Loss Myths That Are Stopping Your Progress COLD

By Nick Nilsson

These five fat-loss lies have been around for years and believing them could be making
YOUR fat-loss program a lot less effective. Time to blast them out
of the water and get your fat-burning back on track!

Fat-loss is a topic that is just rife with myths, misconceptions, incorrect beliefs and outright lies! Here are five common fat-loss myths that could be holding you back from achieving the fast, effective fat-loss your body is actually capable of.

---

Fat-Loss Myth #1 - Diets Don't Work

Diets actually quite often DO work (even the Hollywood South Beach Crab Taco Cookie Diet). It's just what happens AFTER the diet finishes that's the problem. The metabolism has been slowed down by prolonged low caloric intake without proper training. And then when the person goes back to their "normal" eating, they go back to their NORMAL eating...the eating that added the extra fat in the first place.

I look at a "diet" as a tool and it's a tool that can be used short-term for a specific purpose.

The LIFESTYLE is what you do when you're not on a specific diet and THAT is where people generally go wrong and then blame the diet.

---

Fat-Loss Myth #2 - Eating Very Low-Calorie is Bad For Fat Loss

Another outright myth...eating very low calories (and even complete fasting) can be very GOOD for fat loss. It creates a much bigger caloric deficit, which in turn forces the body to rely on stored fat for energy.

The trick here is that you don't want to eat very low-calorie like that for LONG...never more than a few days. When you eat very low-calorie for long stretches, THAT is when you run into trouble with metabolic slowdown.

A few days here and there can be a nice kick-start to get fat-loss moving again...just don't fall in love with the results of a few days and keep doing it too long!

---

Fat-Loss Myth #3 - "I Want To Get Toned"

NO training is going to get you "toned" because that doesn't exist. Getting "toned" simply means building muscle and burning fat. You can't tone a muscle any more than you can paint a cloud. You have to build the muscle to have it and you have burn the fat so you can see it.

"Toning," to me, is simply a way of describing ineffective training. It's a person picking up a weight that is not challenging to their muscles and lifting it just enough to completely avoid any discomfort.

And then they wonder why they're not "toned up" and quit doing anything altogether because they didn't see any results.

So that's my public service announcement for the day. Don't tone...LIFT! And be proud of the muscle you have...it's what gives your body actual SHAPE and what makes you look like a healthy human being!

---

Fat-Loss Myth #4 - High-Rep Light Weight Training is the Best Training Style to Burn Fat

Here's the thing...light weight, high-rep training CAN be effective for burning fat while preserving muscle IF you do it correctly. If you flail around and don't push yourself, you won't see results.

In my experience, the BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

The key to achieving THAT result is that you have to push yourself. This isn't light-weight EASY high-rep training that accomplishes nothing. This is HARD light-weight, high-rep training that burns while you're doing it, prolongs that burn then makes you end your sets because you can't hold onto the weight any longer.

THAT is effective high-rep training for fat loss.

---

Fat-Loss Myth #5 - To Lose Fat You Have to Totally Deprive Yourself of the Foods You Love

Totally wrong. You DO have to CONTROL yourself and not let food control you, but the LAST thing you want to have in your head while you're dieting is that you'll never be able to eat the foods you love again.

Because when you starting thinking about that, that is ALL you will be thinking about.

And that is where the concept of the "cheat meal" or "free meal" comes in. When you're on a fat-loss program, you actually SHOULD have a cheat meal where you eat those foods that you LOVE to eat but are probably terrible for you :). The key is that you PLAN when you eat these foods - you don't ever let it happen by accident.

A planned cheat is light-years different than giving in to a craving and blowing your diet. A planned cheat puts YOU in control of your food intake.

And the cool thing is, when you've been on a restricted eating plan for awhile, that cheat meal will actually SPUR fat loss! I ALWAYS include cheat meals in every fat-loss program I write. You need it mentally and you benefit tremendously from it physically.

---

When it comes right down to it, knowledge is power. The more you know about effective fat-loss, the more effective your fat-loss programs will be!

Want to Learn About an Incredibly Effective Fat-Loss Program that SHATTERS These 5 Myths?

#1 - It's a diet that WORKS
#2 - It includes targeted fasting and very low-calorie eating days to accelerate fat loss
#3 - It's challenging weight training that will literally RESHAPE your body...male, female, young, old...it works on everybody!
#4 - It includes high-rep Lactic Acid Training to boost Growth Hormone and practically MELT the fat off you.
#5 - There are planned cheat meals incorporated right into the program so you always get to enjoy the foods you love!

You need Metabolic Surge - Rapid Fat Loss...

This is a 36-day program designed to force extremely fast fat loss while allowing you to keep and even GAIN muscle. There is NO better way to transform your body FAST.

Check out Nicks Program Here

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Hope you enjoyed what Nick had to say, I'm out for a try his latest ab exercise - some DB Side to Sides - yo'll hear from me soon

Carlos Dobson

Metabolic Raising Workouts | Question and Answer