Super Bowl XLIX And Fat Loss: Training Wisdom From The Worst Call In History

We have all had about a week to digest and process last weekends spectacular sporting event.

If you haven't heard by now i'm here to issue you some pretty disturbing news.....the New England Patriots are Super Bowl Champions. 

I know Richard, I know. (Sorry Pats fans, but i was rolling with beast mode. I still love you guys).

The final minute and a half of Super Bowl XLIX had more twists and turns than an episode of Scandal. It began with Kearse's miraculus catch (which was reminiscent of the Giants late game heroics against the then undefeated Patriots in Super Bowl XLII) and ended with what many are calling the worst play call in history. With a goal line stand and the best running back in football in Marshawn Lynch AKA "Beast Mode" AKA "Mr. "I'm Thankful", Pete Carroll decides to throw the ball. This of course leads to a Patriots interception and probably 114 million viewers either jumping up and down gloriously or scratching their hands and reacting similarly to the video below.


In my opinion, 9/10 Marshawn Lynch runs in the football and the Seahawks go home with the victory. He has been a go to guy for the organization throughout the season, but for this one instant they went away from what was working in a pivotal moment. They got in the way of their own success by foregoing the high percentage route for one that was much more difficult and had much less consistentsy. Don't get me wrong, Pete Carroll's a genius and actually seems like a pretty cool guy.

But in this situation he didn't put his team in the best possible position to finish off that game.

I want you to take this moment to think about this next question......

When it comes to burning fat, revealing your abs, and building the lean body of your dreams, are you putting yourself in the best possible position to be successful?

Do you have a plan that is unique for you or are you copying the latest feature in a magazine?

Are you killing yourself with extreme workouts every single time you step in the gym?

Are you committing results suicide by doing the same thing week after week after week after week?

If you are, don't be afraid, I am here to drop some knowledge bombs and tell you about something really special. 

I want to set you up with the best possible chance of reaching your goals and getting closer to your dream bod.

Because we all know that friends don't let friends walk around without having their body on fleek (fleek means "on point" according to urban

Enter the fat loss pyramid! 

The fat loss guide to end all fat loss guides. This pyramid consists of four levels with the level of significance increasing as you travel from the bottom to the top. Lets start from the ground up!

1) Nutrition

 At the base of the pyramid lies the fundamentally most important piece to the entire puzzle: the food that you put into your mouth.


I'm sure you have heard that you can't out run a bad diet. This my friends is the honest truth. It's probably up there on the list with the law of gravity. 

Yup, that important.

With all of the information across the internet, things can get quite confusing in this realm.

Should I go Paleo?   Should i opt for a high protein diet? Are carbs the devil? These are all some questions that you may have asked yourself at one point or another.

One of the best things about being you is that you are a unique individual. one of one . Your nutrition should be approached in the same manner. I will dig deeper into nutrition with such topics as  setting protein amounts, setting caloric numbers,  carbohydrate consumption, and food strategies in a future post.

2) Lift Heavy Things

If you aren't lifting weights you are losing. This is the second most important component of a successful plan. For one, muscle fights fat. If you are seeking to look outstanding in your birthday suit, this is the path for you An increase in type II muscle fibers, has been shown to reduce body fat and improve total body metabolism. A heightened metabolism translates to more calories burned and you getting closer to your goals. Muscle shapes our bodies. You can do all the cardio you want, but if you aren't lifting you won't be lean/tone in the right places. Lifting weights also builds strength and enhances performance. If you are looking to improve at a particular sport, enhance movement, improve balance, or fight things such as diabetes, heart disease, or osteoporosis, then you need to be lifting ladies and gentlemen. 

Focus on improving in total body lifts such as variations of the squat, deadlift, row, bench press and body weight exercises such as pull-ups and push-ups. These involve large muscle groups and mutiple joints. These movements have been shown to exact the most change. If you are performing single joint movements such as bicep curls treat them more like dessert and save them for after you complete the big lifts.

3) Get Familiar With HIIT Training

Next up on the fat loss pyramid is HIIT. HIIT stands for High Intensity Interval Training and it has been extremely popular as of late. If you have taken a soul cycle class or have done sprint intervals on a track, you may have participated in this fitness phenomenon without knowing it. HIIT workouts combine periods of intense bursts of activity interspersed with fixed periods of less intense activity or complete rest. This type of cardio is the epitome of efficiency and awesome for an individual with a busy schedule. Research has shown that a 15 min HIIT session is more effective that jogging on a treadmill for an hour (its probably way more interesting too, but that's just my opinion though). HIIT workouts burn a ton of calories in a short period of time and rely on the afterburn effect or EPOC (Excess Post Oxygen Consumption) for some major fat burning post workout. These intense sessions force the body to work to refill its depleted stores for long (some sources say up to 24 hours ) after you have stopped moving and packed up your workout bag. HIIT workouts burn fat stores and allow you to preserve muscle mass. Now that's clutch bruh.

4) Steady State Cardio

At the top of the period lies steady state cardiovascular activity. This is your standard long duration treadmill run or trail jog performed at a low intensity or a pace that you could maintain for an extended period of time. There is definitely a place for this type of workout in a fat loss routine, but it should not make up the majority of how you exercise. Steady state cardio sessions are a vital component to your recovery between workouts and come with aerobic benefits. You should not be destroying your body every workout, so including some steady state cardio goes a long way toward preventing injuries and program adherence. If you are an individual who has not exercised much recently, jumping straight into HIIT routines may not be the best route for you. You may be better suited to start out with some lower intensity work. While it does not burn more energy than HIIT workouts, steady state work does burn calories and those calories do add up to something.

The Internet Deserves A New Level Of Coaching And I'm Going To Give It To Them!

I am proud to announce the opening of my "Unleash Your Beast" online coaching program. Lauching Feb 15th, 8 spots will be open for personalized fitness/nutrition coaching. That means all of the guess work is taken out for you. No more hoping, wishing, or wondering about results. No more spinning your wheels and getting no where. After an in depth talk about your experience, nutritional likes/dislikes, and child hood dreams/fantasies, I will craft a detailed plan for your fitness quest my young Jedi. Whether it is to get h-yoooge or to get lean and sexy, click the link below to see how I can help you.

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If you have a friend who may be interested in learning about the principles of the fat loss pyramid or who may be looking to have a personalized program created for them then share this article. The more who know the merrier! I am also looking to give away one scholarship position and provide 3 FREE months of online coaching. Sound off in the comments below with your goals, current workouts, needs, etc  and share the article for your chance to win FREE coaching. 





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