Wedding Weight Loss Plan

I am SO proud of today’s rock star transformation Kim! This 49 years young mother of 2 is no stranger to fitness, but after a new job in an office full of junk food and a lack of motivation took it’s toll on her body, she knew it was time for a positive change! When her fiancee proposed that was the new motivation she needed to get back on track! She signed up for our Wedding Weight Loss Plan – Hitch Fit Bridal Boot Camp, and wow, did she do an amazing job!! She enjoyed having a lot of variety with her eating and training. She shed the 20 pounds that she was hoping for, and I can’t wait to see the pix in her wedding dress when she walks down the aisle in June! Congrats Kim!!

Kim’s Stats:

Starting weight: 147.8

Ending weight: 128.2

Starting body fat: 28.87%

Ending body fat: 18%

Kim’s Story:

I’m a Mom of 2 adult daughters and 49 years old. I’m no stranger to fitness and nutrition I’ve spent the better part of 30 years inside of a gym and spent a good 10 years competing in figure and bikini competitions in my 30’s and 40’s. My last contest was about 3 years ago and was in the best shape of my life at 46 years old.

I started a new job and went from being active at work to a desk job and sitting most of the day. As with many office environments there’s a lot of junk food around and with the stress of a new job, extra junk food, and my desire to train decreased. I wasn’t working out at my normal intensity and as often. Needless to say I put on about 20 lbs over the past 3 years.

My fiancé proposed last October and I did  not like how I looked in the wedding dresses I tried on when shopping.  In December I decided enough is enough. I’m  not going another summer dreading putting on a bikini and wanted to feel better about myself again and look great in my wedding dress. .

I knew I needed to do it different this time. I needed a nutrition plan with variety and I would be able to stick with it. I knew the previous programs I’ve had would not work for me I could not eat fish and asparagus every day.

I knew of Hitch Fit for several years and was familiar with Diana because she was also a competitor and I had contacted her on a few occasions in the past to ask some questions. she’s always been very helpful and knew they would be a good fit for me to reach my goals.

The program was great, I never really wanted to make bad food choices because of the variety and I was able to make a lot of my own choices. I never strayed from the nutrition which is normally very difficult for me. I really liked how the training programs were so much different than what I had done in the past. Loved the giant sets!

My wedding is in June and will very easily be able to maintain my weight up to and long after the wedding. Thanks Diana!

We have options for 12 or 16 Week Wedding Weight Loss Plans – Individual or Couples Wedding Weight Loss Plans

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Flipping the Switch: Turn Your Motivation On

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight? They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple. The missing link between you and your ideal body is good old motivation. A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated? Motivation will tell you to get out of bed for an early workout. Motivation will nag you to put down the doughnut. Motivation makes passing on fries a reflex. Motivation makes a sweat drenched workout exciting. Motivation constantly reminds you why you do what you do. If your motivation levels are lacking, read the following four steps to turn on your motivation. Step #1: Pinpoint Your Motivator.  Motivation stems from having a goal. What is your goal? Why do you want to get into great shape? Once you uncover your personal motivator you'll find that motivation flows quickly your way. Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. Here are some possible motivators... I want to have more energy to keep up with the kids. I want to improve my health through weight loss to extend and improve my life. I want to lose 15 pounds before my vacation. I want to restore my confidence to wear sleeveless shirts. I want to regain my figure to impress and attract my significant other. Step #2: Make It Official. When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car. Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. Step #3: Be Practical. It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with. With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program. Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging. Step #4: Call For Backup.  Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives. The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met. Call or email me today to get started on the program that will transform your life. Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Superglue: Tricks that Make a Program Stick

Good stuff here. If you want the body or performance of your dreams, above all else you have to be consistent. If you can look back at the past year and made it successfully to 80% of your workouts, you followed a solid meal plan (like what's available to every US Sports Online Strength and Conditioning client), Slept at least 8 hours a night 80%, and reduced your stress levels by 80%, then you should have noticed reasonable progress. If not maybe the below tips can help you get over any humps you may be experiencing.
-Nate
Superglue: Tricks that Make a Program Stick
(Prevention, - You can do almost anything for a week (except hold your breath). It's the second week of an exercise program -- and maybe on into the sixth -- that you find yourself looking for some extra strategies that will bond you and your new routine like superglue. Here are some tricks to help:

Have your stuff handy. Nothing can derail your intentions faster than sneakers that are still soggy from the weekend hike or Walkman batteries that make Frank Sinatra sound like Lurch from the Addams family. Flatten those paper-tiger obstacles by keeping your gear ready to roll and, above all, handy. If you have to trip over your walking shoes on your way out the door, you're one step closer to leaving with them on.

Hitch exercise to an essential. Attaching exercise to something you absolutely have to do every day (until exercise itself becomes that thing) will boost your chances of doing it. Some exercisers leave the house without showering so they have to go to the gym on their way to work. Others leave an essential piece of equipment like eyeliner or concealer in their gym lockers so they either go there or go without.

Be engaging. Sign up your friends, your spouse and anyone else you trust to keep you pointed in the right direction. Most people need something or someone to obligate them to exercise for the first month or two of a new program, says Tedd Mitchell, M.D. For instance, if you've chosen to begin your workday at 8:30 instead of 8, have a friend phone or email you and ask if you've done your workout. Offer to do the same for them.

Find a role model. Oprah is not a role model. Sure, she's lost weight and she exercises. But can she get the kids from baton lessons to baseball practice, put the finishing touches on tomorrow's report, cook dinner and still walk an hour a day during the work week? Find someone like yourself, with your kind of obligations and obstacles, who works out like clockwork. She's the one who proves the point that it can be done.

Acknowledge the cost of doing business. Back when you made that pros-and-cons-of-exercise list, there undoubtedly was a "con" or two. Don't ignore what's there. The person who doesn't give a nod to the fact that exercise may cause some muscle stiffness might pack it in when exercise has that effect.

Drink from the company-only china. Or do whatever else feels like a reward. After you exercise for a while, the glow that you feel after a walk in the park is reward in spades. But in the first few months of a program, you might need to give yourself a blue ribbon now and then. It doesn't have to be extravagant, says psychologist James O. Prochaska of the University of Rhode Island, Kingston. Just remember to reward the behavior, not the outcome. That is, reward yourself for walking five times this week, not for losing a pound.

Don't sweat the skips. Inevitably, real-world obstacles will occasionally come between you and the gym (or your park path). Don't sweat it. "Once you've committed to exercising daily for the next 75 years, missing a day here or a week there isn't catastrophic," says Kerry Courneya, Ph.D. View the "skip" as just that--a temporary skip and go on from there. "People can get back on track quite readily," says James O. Prochaska, Ph.D.

Destruction Of The 'Dad Bod!'

I only hope the "Dad Bod" fad fades like many others. Sorry to sound politically incorrect, but it is just another fruit on the excuse tree! Humans are designed for maximum performance, health, strength, endurance, and balance. In other words we are designed to be athletic. So in order for out bodies to work with us for many healthy, happy decades to come all Female and in this case, Male humans must do what is necessary to be said healthy and strong. Sure we come in all shapes, sizes and genetic makeups, but that is not an excuse to not get better. So join with me, and the team atHitchFit To bring about the end to this evil trend of the "Dad Bod" Yuuuuuck! -Nate Dad Bod to Fit in 12 Weeks Do I have an Awesome Transformation for you!! Jeremy a Father wanted to get in shape, not only to transform his outside but internally to be more healthy in 12 weeks he Did AMAZING Dropping 20 lbs, 6 1/2 ” off his belly and Over 12%bodyfat Amazing Work!!! Jeremy went from the Dad Bod to Fit. 12 weeks to Ripped I have always had some extra fat around the belly and after working out and eating healthy consistently for the past couple of years without seeing results I grew frustrated and finally decided to swallow my pride and ask for help. I knew I did not have time to meet a personnel trainer on a regular basis. I was basically looking for someone that had experience providing plans that got results. I was looking for someone that could provide for me exactly what I needed to do. After researching Hitch Fit, it seemed to fit the mold. Micah made it easy to understand the nutrition, cardio, and strength training plan, and if I had any questions he was quick to respond with the answer. When I started the program it was about changing the way I looked, but half way through the program it became so much more. It was about pushing myself past my comfort level and seeing what I was capable of doing physically and mentally. What I learned during my transformation. You need to be 100% committed and know why you are making this change. You will have moments when you will be tested and if you don’t believe in the reason you decided to sign up then you will have a hard time finishing. I would invest in a heart rate monitor. Your mind will tell you that you are burning more calories than you really are and the cardio machines in the gym are not accurate. Make sure you check in with Micah on your check in dates. Take pictures and send them in. Accountability was huge for me and its keeps you motivated when you see the results. Make sure you only tell people that you know that will support you on your journey. Some people will just not understand and bring you down. I want to thank Micah for providing the blueprint to change my body and holding me accountable for results. I especially want to thank my wife for not only standing by me but actually motivating me when I started to question myself. She not only gave up Mexican food but she also put up with me when I was tired, grouchy and sometimes unbearable to live with. I want to thank my boys for giving up some of their favorite restaurants as well because they didn’t offer a daddy approved menu, and for being a motivating factor for finishing what I started. Not only did I learn that I could push myself to do more than my mind and body thinks it can, but I learned how much my family will support me in anything and everything I do. Are You Ready To Lose Weight? Click Here to Get Started Today! Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

This 60 Year Old Grandmother Dropped 20 lbs and Inspires Her Students

When I see stories like this Athletes and Warriors, it convicts me to step it up a notch! Our trainers Micah, Diana, and out partner team at HitchFit, have proven time and time again that we do not have the right to know any limits in our lives. We are only limited or set free by our attitudes. When it comes to your fitness program, that truth has set many free! Read on and learn how you to are not limited in this or any area. Have a great Sunday and I am looking forward to your transformation story! -Nate I LOVE today’s transformation story!! When women who are over 60 come to us, wondering if it’s too late for them to get in great shape, to be strong and fit, and to look and feel great, we always say NO! It’s never to late to make positive, healthy lifestyle changes! Nancy is an excellent case and point! She found Hitch Fit after turning 60, she was unsure if this was doable for her, but she decided to give it a shot. And holy wow, what a transformation!! Nancy lost over 20 pounds and 10% body fat in 12 weeks. She increased her strength and her energy levels. I am beyond proud of her! What an inspiration for all the gals in their 60’s! Nancy did the Hitch Fit Online Personal Training plan “Lose Weight Feel Great“. She lives in the Kansas City area, so she supplemented her online plan with one on one personal training with Hitch Fit Transformer Deron Gamble at the Overland Park Hitch Fit Gym location. Awesome job Nancy! Nancy’s Stats:  Starting weight: 147 Ending weight: 126 Starting body fat: 27% Ending body fat: 17% Are You Ready To Lose Weight? Click Here to Get Started Today! Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

What does your Golf Program Look Like?

The next couple of weeks we are going to spend some time detailing our strength and conditioning programs for various sports and activities. I often get asked what do our programs look like and entail, and as I have learned over the years that if I get 1 good question then there are probably a thousand more think along the same lines so let's start today with what one of our Golf strength and conditioning programs look like. From description to design and delivery. Enjoy! -Nate Golf The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf. The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention. The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases! The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required. All of our Golf Programs will add more distance and more consistency to any golf game! 2 Day Golf No Equipment Program View a Sample Workout of this Program Below Week 1 - Day 1 (Monday) of The Golf Program Week Difficulty: Medium  View Printer Friendly Version (Available in the full registered version) Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes 2  Video Straight Arm Back Extension and Squeeze 16 reps, 16 reps 3  Video Lying Cross Body Floor Extension 12 reps, 12 reps 4  Video Bodyweight Plie Squat 50 reps, 50 reps 5  Video Bodyweight Step Up 17 reps, 17 reps 6  Video Bodyweight Front Lunge 17 reps, 17 reps 7  Video Reverse Crunches 23 reps, 23 reps 8  Video Push Ups (regular position) 21 reps, 21 reps 9  Video Isometric Chest Squeezes 8 seconds, 6 seconds 10  Video Cross Crunches 26 reps, 26 reps 11  Video Arm Circles 25 reps, 25 reps For the complete 24 workout program go to www.fitnessgenerator.com/ussportsradio to register Athlete/Coach Resources... How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

train with me 24/7

Hello Athletes and Warriors! Nate here with another special message! Look, I know you want to do something to improve your fitness level… I know you want to get in the best shape of your life. In fact I know that if you had the time, you'd be in here working out with me a few times per week. But the reality is you're a busy person. You've got places to go and people to see families to raise and folks to take care of. Not to mention the fact that I train in the Washington D.C. Area and you may be somewhere else in the world, So you need another solution. And so because of that, I've crafted a personal training program that involves technology, where you can actually login and do your workouts, in the middle of the night, early in the morning, anytime throughout the day, when you're traveling… in between taking your kids to school and picking them up. You do it in the comfort of your own home or in the gym. You select what exercises you want to do, based on the equipment you have. And best of all, each workout is crafted to be completed in only 30 minutes or less. Oh, and one more thing, it's only 48 cents per day. http://fitnessgenerator.com/ussportsradio I know, that's not a typo… it's only 48 cents per day. But there's oooone more thing that I want to tell you and that one more thing is… You don't have to pay a dime for the first 7 days. http://fitnessgenerator.com/ussportsradio Just fill out the fitness profile form to get started I want you to try it out. See if it's right for you… drop a few pounds, lose a few dress sizes… …and then you're welcome to hop on board for only 48 cents per day where you get direct personal access to my big brain of workout knowledge. To your success, Nate Lewis US Sports Online Strength and Conditioning P.S. I bet you have a friend or family member who would love their very own personal trainer for just 48 cents a day. Go ahead and forward this message over to them :) Athlete/Coach Resources... Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

US Sports Strength and Conditioning Black Friday Sale On Now!

Black Friday/Cyber Monday Sale! All Programs Are 1/2 Off Until Monday! Regular Online Program Price $9.99 per month.  Black Friday's Price Only $5.00 per month for life if you lock in and sign up now! Lose the Fat, Build the Muscle, Get Bigger, Stronger, Faster, and Better Now. Simply sign up using the exclusive paypal link on the front page. Your coach will contact you within 24 hours of sign up to get you started. Click here to start training for results!

SKLZ Workout Of the Week! Week 10 Day 1

Easy weeks are programmed in every 5 weeks to ensure muscle growth and to avoid the psychological 'burnout' that can occur from basically going to hard for too long. So enjoy this lowered volume  week of workouts.

-Nate

Week 10 - Day 1 (Monday) of US Sports Strength & Conditioning Free Demo Program's Program	Week Difficulty: Very Easy
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Straight Arm Back Extension and Squeeze	12 reps, 12 reps
	3	Video Lying Cross Body Floor Extension	9 reps, 9 reps
	4	Theraband Rotators (all positions)	8 reps
	5	Video Leg Press (45 Degree)	10 reps @ 570 lbs, 4 reps @ 685 lbs, 3 reps @ 795 lbs
	6	Video Dumbbell Squat	8 reps @ 65 lbs
	7	Video Dumbbell Walk Lunge	8 reps @ 55 lbs  Click Here For Rest of This Workout...

Get the complete workout here

How Your Body Responds To Exercise

The more you know about exercise and the different intensities, the better you can apply these principles. At US Sports Online Strength and Conditioning, we design and deliver customized workouts to take advantage of the different applications of exercise and varying intensities. 

-Nate

When you lace up your exercise shoes and head out the door for your morning walk, or push off from the wall of your favorite swimming pool, you're responding to the orders of your conscious brain to move your muscles in a more vigorous way. As soon as those movements begin, however, a number of rapid, automatic changes also occur throughout your body.

Your working muscles immediately start to burn more energy to fuel their contractions. They do this by stepping up the conversion of oxygen and nutrients into ATP (the fuel that all cells run on) inside each individual muscle cell.

During sustained, aerobic activity, like a brisk walk or steady running, your working muscles might use 15 to 25 times more energy than they do at rest, burning carbohydrates and stored fat in about a 50-50 mix. During an intense, short anaerobic effort, such as running a 100-yard dash or sprinting the length of the swimming pool, your muscles may require up to 120 times more energy than at rest!

Your heart immediately begins to beat faster in order to pump more blood to your muscles and other body tissues. During vigorous exercise, your heartbeat may rise to 150 beats per minute or more (compared with 70 or 80 heartbeats per minute at rest, for the average person).

Why this happens: As soon you start a physical activity, nerve receptors in your blood vessels, muscles and joints signal your sympathetic nervous system to release epinephrine (adrenaline) and norepinephrine (noradrenaline) into your bloodstream. These quickly act to speed up your heartbeat. The brain's cortex also contributes to this speeding up, in fact, scientists have found that people's heartbeats begin to beat faster even before they start to exercise, as the brain anticipates what's about to happen.

Whereas the average heart pumps about five liters of blood per minute at rest, the amount may increase to 20 liters per minute during vigorous exercise. (The hearts of trained endurance athletes have been measured to pump as much as 40 liters in a minute!)

Your blood vessels also go through rapid changes when you start exercising. Stimulated by nerve and chemical signals, the walls of the arteries leading to your working muscles relax, causing the arteries to widen. At the same time, peripheral veins constrict, forcing more blood into your central circulation. The smaller arterioles leading to your muscle fibers also widen, and millions of dormant capillaries (which feed blood directly to the fibers) open up. (At rest, only about one in every 30 capillaries is open.)

The result of all these changes is a vastly increased flow of blood (along with the all-important oxygen and nutrients it carries) to your exercising muscles, including your heart muscle, which receives several times more blood flow than it does at rest. This blood flow is maximized when each muscle relaxes, and then stops as it contracts, creating a "milking" action that helps pump blood throughout your body as you move.

Increased blood flow to the skin during light and moderate exercise provides an enhanced cooling effect (you'll start sweating more heavily, as well). Meanwhile, blood flow is temporarily shunted away from the kidneys, liver, digestive system and other organs not directly involved in exercise.

Your lungs also begin breathing faster and more deeply, supplying your body with more oxygen. This response results from a wide array of stimuli, including a rise in blood carbon dioxide (the by-product of utilizing more oxygen), increased body temperature and messages sent from chemoreceptors in your body's periphery.

At rest, about 12 pints of air pass in and out of the average person's lungs every minute. During vigorous exercise, this rate may increase to as much as 200 pints per minute.

Your metabolic rate,which depends on how many calories you're burning, goes up anywhere from four to 20 times your resting metabolic rate, depending on how hard you exercise.

(Embarrassing) her pants fell off

Recently I did a little fat loss experiment with a few of my clients and something REALLY EMBARISSING happened to one of them.

She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off.

Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off.

Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up.

Luckily, no one saw.

But it WASN'T HER FAULT.

She was a "victim" of the rapid fat loss workout I recently developed.

It's called the "16 Day Sexy Slim down."

The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days.

You can expect to lose 8-12 LBS and up to two pants sizes.

The 16 Day Sexy Slim Down starts next Monday 08/11/2014

Just click here and sign up to get your program

Oh, and the best part is that Its FREE to start for up to 30 days then its only about 66 cents per day


Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :)


- I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, click here to reserve your spot