Hi Everyone,

wow it's been 45days since my last post, way too long. However I can say that the reason it's been too long is because the fitness industry luckily is still thriving even with the international economic troubles. My goal this summer will be to write in my blog once a month. I can really only keep up with it once a month especially because this summer I'm goign to be doing some YouTube vidoes. I find it easier to educate people by showing rather than just writing about it. This is why I became a fitness trainer in the first place. I'm really excited to get the YouTube projects underway. Don't worry I'll let you all know when I have my first posting on YouTube so you don't miss out.

Anyways Today I wanted to explain the 3 main principles to changing your body, and hopefully it will help you understand a few of the complexities of how fat loss really works.

Resting metabolic Rate (RMR)
Your resting metabolic rate takes up the greatest majority of calories in the day. So if your RMR is functioning at a higher rate then you're going to burn more calories in the day. What is metabolic rate? It's all of the process's your body goes through in the course of the day and when you're asleep. It never shuts off and it uses energy (from food) to keep your body functioning properly.

So How do you increase your RMR? It's simple to say but harder to practice.
 1. Exercise: The more you move the higher your RMR will get over time. The more muscle and lean tissue you build the higher you RMR. Moving weights around intensly for 3-4xweek is a great way to ge tyour RMR revved up for even hours past the workout. Going for walks, runs, sprints, all movement increases your RMR. So move more and mix it up between high intensity exercise and low intensity.

2. Nutrition: Eating enough calories in the day may seem scary to those of you who diet all the time. But consider this, when you diet and lower your calories you're also lowering your RMR and that's counter productive. Yes you can lower your calories to about 300-500 a day without effecting your RMR much, but if you drop it even more then prepare to gain it all back twice as fast as you lost it and expect to be 5% heavier than when you started. Eat the right foods and the right amounts.

    The simple rule of thumb here is to eat what was around 1,000 years ago, foods high in sugar, starch, processed crap, give it to people you don't like.  Eat plenty of fiber, protein, and healthy fats, yes don't be afraid of fats, but be very afraid of sugar (aka "the white devil").

Insulin/Blood Sugar relationship
Your body has a very strong hormone that is the KEY hormone when it comes to storing energy (fat). The hormone is Insulin and insuling and blood sugar act together, when your eating is sparatic and high in sugar you'll experience the sugar High and the the low or what I call Peaks and valleys. Insulin is released in large amounts only when large amounts of sugar (all forms) are consumed. When this happens the insulin takes the sugar and transports it into your cells, mainly your fat cells. This is why sugar is so bad for you, the more simple the sugar is, the faster it is digested. unles you're training hard for 2hours or more, or competing in a Marathon, high sugar foods are not required by the body and thus is stored in your cells making you fat.

So how can I stop insuling from being release?
You can't unless you're Diabetic. You do want insulin in your body but you also want the relationship of insulin and blood sugar to be a stable one not the peaks and valley relationship you get with poor nutrition habits.
Eating smaller more frequent meals can help keep your blood sugars in balance
Eating low G.I. (glycemic index) foods and eating protien or healthy fats along with your carbohydtrates will keep those blood sugars in check. Stick to eating this way and you'll have more energy and your fat storing days will be all but gone.

Cortisol/Stress
Your body has another hormone called cortisol, and when you get stressed, either physically or mentally, your body is going to release this hormone. This hormone mechanism along with the hormone insulin are rumored to be the difference between us surviving our first few mellenia on earth and us going the way of the Neanderthal. So for that I thank my lucky starts I have these hormones, unfortunately, now that we live in abundance of all of our daily survival needs, these hormones can get in the way of looking healthy. Cortisol will release and promote fat storing when you are stressed out, so the only way to counter balance cortisol is to reduce your stress.

Get an amazing 7-9 hours of sleep per night uninterrupted.
Don't sweat the little things
if you are stessed out and physically exhausted scale back the intensity of your exercise, yes exercise places temporary stress on the body, and thus if you are already really stressed out, lighter workouts can actually relieve stress.
Find an outlet or hobby that you enjoy that can take away from the daily pressures of life.
Take vacations! I had to learn this the hard way a few years ago when I was burning the candle at both ends for too long and eventually one day I sat down and I just couldn't get up, It was like being in a trance, I just couldn't move. Don't let that happen to you, take your vacations, don't worry about your boss, your workload, or anything, take the time to enjoy yourself to the fullest.

Conclusion
I could easily go into more depth with these, but really it takes more than once blog post to educate you about how important these 3 main keys are to a healthier leaner and more energetic body. I hope what you've learned in this blog post will be put into practice right away, and that you're energy this summer is taken to new highs.

until next time, Stay Fit

Robin Mungall

Why You Should Squat!

Part II – Proper Squat Technique

By: Robin Mungall Fat Loss & Body Shaping Specialist

www.rmfit.com

In Part I of this series I gave you 4 very good reasons why you should be doing the squat

exercise. I know many of you might not squat because you either don’t know how or are nervous

that you might injure your knees. Some of you already squat but you suck at it (even if you don’t

think so) and should read how to squat the right way before you damage your knees.

First a note on injuries:

A lot of people have knee injuries or sore knees and don’t want to squat. But guess what, a lot of

you can rid your self of sore knees by doing the squat properly; others can rid themselves of low

back pain, and joint imbalances. With that being said, some of you who do have arthritic knees or

just plain really bad knees that are made painful even with a proper squat, should likely see a

doctor before continuing on. I also recommend getting a postural analysis done before doing any

exercises to help the prevention of chronic instabilities/injuries.

The Squat:

Keep in mind that there are over 32 variations of squats that I know of, and each have a certain

advantage, but for this article’s sake I’m going to teach you the most basic form of the squat.

Bodyweight Squats

1. Start by placing feet shoulder width apart and holding your arms out in front of you.

2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward

slightly and your hips will shift backwards while going down. Keep your heels on the ground!

3. Remember to keep your knees from going out in front of your toes while squatting.

4. Repeat according to your required repetitions. If you want to make the exercise more challenging

hold your arms at your sides or behind your head.

Here are few pointers that need to be taken in mind.

Big Chest : Try to make a big chest and squeeze your

back and look straight ahead, this will prevent the

rounding of the back.

Bend from hips: Initiate the motion from the hips and

try to sit back between your legs.

Push from the heels: At any instant the weight should

be on your heels and you should be able to wiggle your

toes. Push the ground while coming up.

Knees out: Always push your knees outwards and your

knees will thank you.

Go deep: Go as deep as you can, if you can not reach

parallel then you need to work on your hips and ankle

mobility.

 Let this Tot Show you How it's done

Why You Should Squat!

Part I – Four Reasons to Squat

By: Robin Mungall Fat Loss & Body Shaping Specialist

www.rmfit.com

Have you done your squats today? What? You haven’t? What’s stopping you?

It’s sad really, I take a look around the gyms now days and I rarely see anyone doing one of the

best and most functional exercises of all time – the SQUAT.

What’s up people? Didn’t you know that squats can give you almost everything all of you are

looking for in terms of exercise? Let’s take a look at some very good reasons why you should

squat, and if you can still come to me with an excuse why not to squat then bring it on, if you don’t

have a good excuse then I should see a whole army of fitness enthusiast squatters in the gym

this year.

Why you should squat reason # 1: It burns a lot of calories

Hey fat loss fans, now you can get more climb for your time in the gym by getting off that slow

moving cardio machine and get your feet firmly planted on the ground, and start performing some

good quality squats to the point of near exhaustion. Do this and not only will you burn calories

during your time in the gym, but the afterburn effect will still be sizzlin’ that fat away long after

you’ve showered, had a post workout snack and are comfortably watching you favorite evening

show at home. Keep it up with a good diet and people will start turning their heads when you walk

by.

Why you should squat reason # 2: It’s Functional

In a day and age where we sit or lay down for the vast majority of the time, our leg strength

(especially as we age) isn’t what our grand parents was, and because of this lack of leg strength

people tend to get bothersome knees with age, difficulty maneuvering in and out of vehicles,

difficulty taking the stairs, lifting every day objects, shoveling snow, mowing the lawn and so

much more. Learning to squat and implementing it into a routine is a great way to prevent your

self from underperforming in everyday life activities. Bottom line, the squat is going to make you

more functional.

Why you should squat reason # 3: It’s a great way to flatten your abs

It’s funny, even though I’ve printed more articles on how to flatten your abs and the myth that is

spot reduction, I still see people doing endless crunches in the hopes of having a flat tummy or a

six pack. A quick tip, crunches don’t equal awesome abs. Diet, Diet and moving large amounts of

muscle do. So if you’re diet cleans up and you start doing some challenging squats, guess what

will happen? That’s right you’ll get a nice looking set of abs, oh and they won’t just look good,

they’ll be strong too.

Why you should squat reason # 4: Builds lean Sexy muscle and boosts your metabolism

Hey Ladies before you get freaked out, don’t worry it’s not pounds and slabs of bulk, in order to

do that you’ll have to eat every meal like it was your last. For those of you out there, who do want

to pack on muscle then keep reading too and start eating every meal like it was you last, (all be it

lean and healthy). Since squats work so much muscle at once (Quadriceps, Hamstrings, Glutes,

Low Back, Abdominals, Inner and outer thigh, Calves, Foot Muscles) squats are going to produce

a positive anabolic hormonal effect on the body which promotes lean muscle gains which

improves your metabolism which in effect helps with shedding fat.

It never seems to fail that when I’m in a social situation I get bombarded with questions on fitness and health products which isn’t bad, I love talking about it most of the time but sometimes I just want to relax so I thought I would share with you the answers I would give to those who are asking the questions so the next time I’m enjoying a social gathering I can just direct them to my blog. I also want you to know that so many times the questions get asked by the same people over and over again; ...<< MORE >>

Hey Everyone,
Today I want to share with you a good question about warming up for your workouts. But first I have a casting call to make. The Hit Documentary Show X-weighted on slice network is looking for families that are looking to lose weight. If you know anyone that is looking to lose weight and has at least one child that also needs to lose weight, let them know about this offer and I will personally offer to train them for free while they are on the show. Family obesity is a growing issue, that I am increasingly growing more ...<< MORE >>

Welcome and sutff about Rob<< MORE >>