AMP Articles of the Week

The number one question on everyone’s mind is how to lose fat.  It’s pretty much a goal of the majority of people exercising.  The problem is, most likely, you are not doing what you should be doing to get to your goals.  

  • Eating Enough!! -Yes you can eat too little to lose weight. It is possible.  If you’re eating 1,200 calories or less, your weight is not going anywhere unless you weigh under 120lbs.  
  • Cutting out SUGAR!! – We’ve said this a lot.  Try it.  Try it for 2-4 weeks.  No added sugar.
  • Increase Protein & Fat in your Nutrition –  Just do it.
  • Cut back on the Cardio
  • Lift some heavy ass weight
If that didn’t break it down for you, here’s a simple formula:
(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS
Take a look at this 4 part series to find out more about the formula.  Pretty much it means add your non-exercise activities, mix in resistance training, a little bit of cardio, a lot of stress relief and sleep and nutrition.  Then you’ll see some gainz.

A great guide to the ins and outs of DOMS or delayed onset muscle soreness.  That soreness you feel is what you usually aim for, but its usually the sign of a new stimulus and less so from a kick ass workout.  
We all get sick.  It happens.  The question is, should you exercise or train when you are sick.  The answer is yes and no.  It really depends on your symptoms, how you are feeling, your energy levels, and how long you’ve been sick.  Sometimes grinding through a session while sick can be a bad thing.



Motivational Monday

“What on earth would make someone a non-learner? Everyone is born with an intense drive to learn. Infants stretch their skills daily. Not just ordinary skills, but the most difficult tasks of a lifetime, like learning to walk and talk. They never decide it’s too hard or not worth the effort. Babies don’t worry about making mistakes or humiliating themselves. They walk, they fall, they get up. They just barge forward.
What could put an end to this exuberant learning?
The fixed mindset. As soon as children become able to evaluate themselves, some of them become afraid of challenges. They become afraid of not being smart. I have studied thousands of people from preschoolers on, and it’s breathtaking how many reject an opportunity to learn.”
― Carol S. DweckMindset: The New Psychology Of Success

Are you stuck in a fixed mindset?  
Are you fighting progress because you are afraid to fail?  
What challenges are you running away from?  

We often get stuck because we are hard wired with behavior patterns.  Re-wire your brain, go after something more important to you than quitting, than jumping off the wagon into unhealthy patterns.  You have control over them.  It’s all about mindset!!
Don’t be scared of the challenges that are in front of you, attack them head on, because every time you fail, you give yourself a chance to learn and to grow.


AMP’s Articles of the Week

Fitness and pursuing health should be a life long process, not something short term, or pursued when you feel like it.  Taking a short term approach means your missing the point entirely.  Enjoy the journey, fall in love with the process.  Nothing is going to come instantly and it takes consistency over the long haul.  Trying to hop from one thing to another is going to lead you in circles and drive you insane.  Don’t try to be perfect, instead look at every day as practice leading up to the next day then the next.  There will be days that you struggle, but just because you struggle doesn’t mean you fail.  It means opportunity to learn and to grow.

Are you still searching for that secret ingredient that will lead you to success?  That secret program, that secret nutrition plan that will enable you to see results?  Yea?

The truth is, there is no secret ingredient (bonus points if you get the Kung-Fu Panda reference).  The real secret? To find something that produces results and enjoyment.  

Fad diets will always pop up.  As long as there are people out there in search of the next best thing, there will be “fitness & health” people that will cater to them, feeding them garbage that they think will work.  What happens in the end?  A fad diet runs its course, you rebound, and go in search of the next thing.  Most, if not all demonize one or more nutrients, promise magical results, and throw in some ridiculous rules that have no basis in anything.  Avoid falling prey to these 14 diets.