Learn How to Lose Weight Fast
Dearborn Weight Loss
Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.
This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.
I love being a personal trainer because it allows me to change lives. So let’s get started!
You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.
If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!
Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.
We all make mistakes, but these are the most common mistakes women ALWAYS make when it comes to exercise.
Considering workouts license to binge
One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
2. Underestimating how much time you have
Some weeks, finding that extra half hour to slip in a workout isn’t easy – why it’s good to have a backup plan. Even a 10-minute cardio video on Youtube can keep you on track.
3. Always doing the same routine
“You can’t perform the same exercises over and over and expect the same benefits. To get better results, follow the FIT principle: Vary the frequency, intensity, or time.
4. Ignoring weights
Women who are getting started on an exercise program often think they should stick with just cardio. But you need strength training to keep your metabolism revved up.
5. Giving in to your energy drain
A top excuse for not exercising: “I’m too tired.” Fake yourself out, say that you’ll walk for only 10 minutes and you’ll likely go longer!
Make sure you don’t fall into these mistakes!
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Are you still doing dozens or even hundreds of (useless) crunches in the hopes of revealing your sexy, flat, tight & toned belly? Still seeing nothing for your efforts?
Let me share a little secret with you: Traditional crunches yesterday’s news, so let’s take your ab routine to the next level with the following 7 Best Ab Exercises.
The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look amazing in your skinny jeans, little black dress or 2 piece bathing suit.
In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches that do absolutely nothing.
These are the top 7 moves we use to sculpt the tight and toned belly you see below (in only 6 weeks!) And get these kind of results:
1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.
Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.
Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.
Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. You can ditch the weight it is too tough or move more slowly for a more challenging workout.
4) Reverse Crunch All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Reverse Crunches.
Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, and grab a weight (plate, dumbbell or medicine ball). Exhale and bring your knees up towards your chest as you bring the weigh up to meet your knees. Keep your head on the ground. Slowly lower back down to start position.
5) Toes To Sky: A weak midsection can lead to back pain. And sometimes even the best ab move can irritate a weak lower back. You are left with the dilemma of how to strengthen and tighten your core while not aggravating your back. This cool move does just that.
Lie down flat on your back with your arms at your side. Raise your legs straight up so your toes are towards the sky (see where this is going?) Now, lifting you butt off the ground reach your toes higher in the air- probably 4-6 inches but no more. Now lower back down and repeat. DO NOT let you legs swing up and back, this should strictly be a (relatively) small vertical pulse to laser target those abs.
6) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you’re also working your entire core as a whole.
Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat.
7) Butterfly Sit Up:
Sit ups get a bad rap. The truth is no other exercise has flattened as many bellies as the sit up. The real issue is most people do them WRONG. So this modified version call the “Butter Fly Sit Up” makes it even more effective and is much easier to perfect for a slim and sexy midsection.
Lie down on your back and bend your knees. Now bring the soles of your feet together and knees spread apart wide. Reach back above your head letting your fingertips touch the ground. Now bring your hand forward as you sit up and touch your toes (soles of your feet still together.) Now reverse the move and lie back down.
Got it? Not too complicated right? The difference is these moves WORK!
Here is a sample of how to put those moves together. Set a timer (there are plenty of free apps for your phone, just search workout timer) or keep your eye on a clock and do each move it sequence for 45 seconds. Then rest 15 second and then do the next move. Shoot for 2-4 rounds to really tighten that tummy fast.
“Best of 7”
2- 4 Rounds
45 Seconds On / 15 Seconds Off
- Mountain Climbers
- Russian Twist
- Reverse Crunch
- Toes To Sky
- Side Bridge
- Butterfly Sit Up
Got questions? Just leave me a message below!
To your success!
PS: Ready to take your fitness results to the next level? Call, email or message me today and we will get you started on a custom exercise program that’s designed to deliver you the results you want FAST! Come on, you deserve it!
The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.
There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!
Here are my 7 most effective Fat Loss Hacks…
Fat Loss Hack #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Fat Loss Hack #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.
Fat Loss Hack #3: Lettuce Wrapped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.
Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
Fat Loss Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking. Blend it in your coffee for an insane metabolic boost the also kills your appetite for hours.
Fat Loss Hack #6: Natural Sweeteners
Throw the refined sugar out of your kitchen and replace it with any one of these healthy sweeteners. My favorite is stevia. It won’t increase insulin levels and keeps blood sugar under control. By getting your sweet fix from a wholesome, real food sweetener you’ll be taking in fewer calories and there will be less of an impact on your “fat storage” hormones which will result in less fat stored.
Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!
A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you’re on the fence about starting one of my programs today then call or email for the details.
Let me be “hack” your body into being leaner, tighter and healthier than you ever thought possible. I’ll be your #1 secret weapon in fat loss.
To Your Success!
P.S. If you found my tips useful, do me a favor and click some of the shiny buttons below and share it with your friends
This is my favorite recipe for my sweet cravings at night Enjoy!
- 2 frozen bananas (slice into chunks so it blends faster)
- 1 scoop chocolate protein powder
- Almond or skim milk
- Optional: peanut butter
- In a food processor, blend the protein powder and bananas by SLOWLY adding the milk until the desired consistency is reached. Don’t add too much at once or you’ll end up with gross soup.
- Best if ate immediately after
Simple as that
This is one of my favorites for a cold winter day. You can cook it in bulk and portion it out very easily!
- 2 lbs ground turkey breast
- 1- 15oz can black beans
- 2 -15oz cans tomato sauce
- 1- 15oz can diced tomatoes
- a bunch of diced onions, green, red and yellow peppers
- 1 Package Mrs Dash salt-free chili mix
- pepper, garlic powder, onion powder
- nonstick cooking spray
Per serving: 255 calories, 2g fat, 20g carbs, 35g protein.
- Use the spray to sautee the onions and peppers, add the turkey after they are tender
- Cook turkey completely (should turn white)
- Add the totmatoes tomato sauce, beans, onion powder and mrs dash seasoning packet
- Bring to a boil then drop to low heat and let simmer for 15 mins
- Enjoy with optional fat free cheddar cheese or “Go Veggie” soy based cheese
If this recipe helped you out or looks good, do me a big favor and click one of the share buttons below so you can help someone else out
Excess sugar has devastating effects on our health. It has been directly tied to to metabolic syndrome, diabetes, cancer and of course obesity. (something to consider over Halloween)
And it gets worse because there is hidden sugar in almost EVERYTHING making use sicker and fatter with every bite.
So even when you think you’re doing a good job at eliminating sure – you’re not.
John Oliver makes some great points in this clip from his show “Last Week With John Oliver” and I guarantee it will be the funniest thing you’ll see today.
I crave pizza all the time, so this is right up my alley! Enjoy
Prep Time: 15 minutes
Cook Time: 15 minutes
Yield: 12 boats, about 6 servings
- 6 small zucchini (2 1/2 lbs)
- 1 Tbsp olive oil
- 1 clove garlic, finely minced
- Salt and freshly ground black pepper
- 1 cup marinara sauce (Any will do)
- 1 1/2 cups shredded LOW FAT mozzarella cheese (6 oz)
- 1/3 cup finely shredded parmesan cheese (1.4 oz)
- 1/2 cup mini pepperoni slices (get turkey pepperoni for 70% less fat!)
- 2 Tbsp chopped fresh oregano
- Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper or a Silpat liner, set aside.
- Cut each zucchini into halves through the length (if they don’t lye flat trim a thin portion from bottoms so that they will lye mostly flat. I only had to do this with one of them). Pat insides dry with paper towels (cut portion). Align on prepared baking sheet. In a bowl, stir together olive oil and garlic then brush lightly over tops of zucchini. Sprinkle with salt and pepper to taste then brush a slightly heaping 1 Tbsp marinara sauce over each zucchini, leaving a small rim near edges uncoated. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese. Top with pepperoni slices (placing them more near centers as the cheese will melt and spread). Bake in preheated oven 12 – 18 minutes (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).
- Remove from oven and sprinkle with chopped fresh oregano. Serve warm.
Who needs a Hot-N-Ready when you have this delicious healthier option?
There is a huge Muslim population here in Dearborn, so I really hope this article helps a lot of our local residents!
Firstly, if you’re reading this, I’m going to assume you already know what Ramadan is. If you don’t, in a nutshell, it’s a sacred month for Muslims where they do not eat nor drink anything from sunrise to sunset.
Now for the average person, while still difficult to do, it’s not impossible. But for a physically active person, this can be extremely difficult. Here are my top 5 tips for not losing momentum, and even accelerating your fat loss during this month if you observe Ramadan.
Tip #1: Hydrate and Do the RIGHT Kind of Cardio
Being dehydrated can decrease your strength by up to 19%. It’s also even more of an issue because we’re in the middle of summer, so it’s way easier to get dehydrated.
This will change your sleeping pattern, but it’s necessary if you still wish to exercise during Ramadan: You need to drink about 1 or 2 liters of water before sunrise every morning when you wakeup!
Everyone is the most dehydrated when they first wake up, if you don’t have a chance to hydrate immediately after waking up, you’re going to be screwed all day. Doing this will hydrate you and also fill up your stomach so you can feel full with less calories if you choose to eat at this time as well.
As for cardio, well most forms of cardio cause you to sweat a lot, which dehydrate you. So a solution you can try is a shorter, more intense bout of cardio, I.E. interval training.
For example, 10 mins of interval training is more effective than 30 mins of long steady-state cardio in this case because you won’t lose as much water, but it’s still very effective for fat loss.
Also, be sure to drink at LEAST a liter of water after sunset…even if this causes you to wake up all the time to pee, so be it. Remember: Thirst is a BAD indicator of being dehydrated…if you are thirsty, it’s way too late, you were dehydrated long before!
Tip #2: Eat the RIGHT Kinds of Foods
Knowing WHAT to eat is way more important than WHEN you eat it when it comes to fat loss. During Ramadan, your body is under a lot of stress from not eating or drinking all day, that is not what you are used to and it’s screwing with your metabolism, DON’T make it worse on yourself by eating crap.
You have NO room for garbage during this month.
Because your window of eating is very small, you want to make sure you eat enough calories. It’s a common misconception that if you starve yourself, you will lose weight, and this is simply not true. It actually pisses me off when people think this.
You NEED food! Your metabolism will quickly crash and you’ll feel like complete shit if you under-eat habitually.
You should have slightly larger portions of things with good complex carbohydrates in them, lean protein in them, or vegetables in them. Its all about portion control.
If you don’t use any supplements, Ramadan is the perfect opportunity to use my favorite delicious protein powder.
A couple scoops mixed with some water or almond milk is PERFECT right before you go to sleep and will supply your body with the adequate protein it needs.
Tip #3: Don’t Overdue It
Because you will be eating less calories than normal during this month, you really don’t need to workout every single day. You can away with 3-4 good workouts per week. Try to give yourself a day inbetween each workout.
So what type of workout is best?
I highly suggest a mixture of strength training and cardio in interval-style.
Tip #4: Workout at the Optimal Time
This one is pretty simple and should be common sense. You basically have 3 options, workout before sunrise so you can still eat something and drink water after, or you workout after sunset, for the same reasons.
The third option and the one I would do, is to workout right before the sunset. That way by the time you’re done, it will be time to eat
Like is said, your sleep pattern will probably be different for this month, but it’s really the only logical and feasible solution.
There’s no way you should be working out in the middle of the day, especially in the summer, and workout. That is extremely dangerous because you can’t drink any water.
So that’s it! Pretty simple tips but will be highly effective if you do them!
Have an awesome day,
Please share this by clicking the buttons below to help out other Ramadan observers!