Carbone Training Systems

As Monmouth County prepares to get hit with another snowstorm, I decided to give you some reading material to stay snowed in with.

Q: Why do you say that it is good to build muscle?  I don’t want to get bulky or big.

A: This is a question I hear way too often that many people have been misinformed of.  First off, getting big and bulky is not the same thing as gaining muscle.  It is actually possible to gain muscle and be smaller.  Confused?

OK…5 pounds of muscle takes up about 1/2 the space that 5 pounds of fat does.  Also, it is very difficult for women to get big and bulky unless they already have shown signs of it.  Genetics and hormones play a big role in the size and shape of your body…as well as how it reacts to certain types of training. 

So, why is it so great to gain muscle again?  For each additional pound of muscle you gain, your body will burn between 30 and 70 extra calories.  7-8 pounds of muscle will essentially burn about 500 calories per day.  That is a hell of a lot easier to me than trying to cut 500 calories from your diet each day.

Q:  I have been working out 2-3 times per week at the gym and can’t lose weight.  I am on the treadmill or bike for at least 60 minutes every time.  What’s wrong with me?

A:  Don’t worry, there is most likely nothing wrong with you.  However, it sounds like your workout program is the culprit. 

I could be nice here and say your workout is ok, but that is not what I am here for.  Simply put, 2-3 times a week of just treadmill or bike is a complete waste of your time if you want to lose weight. 

Here is the bad news:  You need to work out 4-6 times per week and get off of the treadmill for most of that. 

Here is the good news:  Instead of being at the gym for an hour or more at a time, you only need to focus on 30-40 minutes per visit of hard work.  You will most likely save time by doing this. 

Here is what you should do:  Spend 30-40 minutes a day, 3 times per week doing full body strength training lifting weights that are difficult for you.  The pretty colored 5’s and 8 pounders should be thrown away.

Spend an additional 20-30 minutes a day, 2-3 times per week doing intervals on your bike or treadmill.  This should be a hard quick burst followed by a recovery period…over and over again. 

This is obviously just a quick answer, but if you want the proper weight loss workout for Rumson and surrounding areas, check us out for a free week of classes.

I am re-opening the doors to my 6 Week Transformation Contest starting this Monday February 8.

I will only be accepting 12 people.  First come, first served. 

The 6 week transformation is a rapid fat loss transformation program that includes training, nutrition support, motivation, before and after consultations, accountability, and more.  This is perfect for anyone looking to lose massive amounts of fat in only 6 weeks. 

Although we only just completed the 4th week of the first contest, I have seen some incredible results so far.  Each day I hear of 2-3 more pounds dropping off of several contestants. 

Here are the rules for the 6 Week Transformation Biggest Loser style Contest

To enroll, send an email to info@CarboneTrainingSystems.com.

***Greg Carbone is a Tinton Falls Personal Training expert and runs Ocean Township and Rumson bootcamps for individuals trying to fight fat and lose weight permanantly.

Do you ever feel like your workouts and nutrition program are totally on the wrong path?  There are so many tips and myths that flood that internet about weight loss these days that many of them contradict one another.  It is no wonder so many people are confused as to what to do to actually lose weight and get in amazing shape.

To clear up some confusion, I have put together 3 tips you should be doing that you may not be.  Following these 3 tips will make reaching your goals 10x easier than you ever imagined.

1)  Work Hard During Workouts

As obvious as this may seem, many people have been tricked into doing long slow cardio sessions as they watch Oprah, or read the latest Shape magazine while they slowly pedal their way to obesity.  It has been proven over and over again that shorter bouts of high intensity weight training and metabolic exercises are extremely effective in burning fat and losing weight. 

What is high intensity, you ask?  You should not be able to talk about the latest and greatest episode of Dr Oz or Rachel Ray.  You should be huffing and puffing  and barely able to talk.  Sign language is optional.

2) Eat More To Lose

Starvation diets are finally becoming a thing of the past because….they make you fat.  Your body goes into starvation mode after you start decreasing your calories to a certain point when your metabolism shuts down and saves every last calorie you ate of that pretzel rod and rice cake.  You can literally eat bowls of greens with some lean protein and never get fat.  Better yet, you will be pretty full and satisfied throughout the day.  You may even be able to reward yourself with a Baby Ruth every once in a while.

3) Don’t Always Fit In

Remember the old saying, “Would you jump off of the Brooklyn Bridge just because you saw someone else do it?”.  Hopefully you answered no.  If not, google ‘Living Life for Dummies” and pick up a copy.  If you answered yeswhich 99% of you surely did, use this with your workouts.  Ihave seen some of the dumbest exercises over the past 10 years that you could not even imagine.  Unfortunately, human nature programs us to follow a lot of what we see…even really bad things.

Just because Johnny Juicehead is doing bicep curls for 45 minutes 4x a week, doesn’t mean you should follow.  Use common sense and focus in on full body workouts that consist of complex exercises that work multiple muscle groups at a time.  Bicep curls will not give you a flat stomach.  Nor will it make your butt look like J-Lo.  Neither will doing leg lifts for 90 minutes.  Try big exercises like squats, deadlifts, pushups, pullups and planks.  Sound fun yet?

For a Personal Trainer in Colts Neck area or high intensity Fitness Boot Camp in Ocean Township area, contact us.

Here we are again…a few days after the holidays and quickly approaching the new year.  Many of us have New Year’s Resolutions running through your mind and are trying to come up with ways to improve your health and your body for the upcoming year. 

Most of you will get excited and go join a gym.  These big box gyms (I don’t need to name names) will rake in thousands of you.  Your first 1-2 weeks will be pretty incredible and you’ll feel like nothing can stop you….until…..BANG.  Something comes up once, and then twice, and before you know it you have not been to the gym in 3 weeks and decide to go into winter hibernation on the couch watching The Biggest Loser and feeling you’ve done your workout by watching them on t.v. 

95%+ of you will completely fail this year at completing your resolution.  The main reason you will fail is because you set yourself up for disaster.  Without a solid plan, you will fail.  The second reason many of you will fail is lack of accountability.  Without strong support or achievable goals, you will fail.

So, how do you become the 1 out of 20 people who follow through and kick ass this year?  Let’s take a quick look…

Making a Plan.  Many people flood the gym every January ‘thinking’ they know what to do.  You know, the usual…bicep curls, walk/jog on the treadmill, ab machine, random leg machine, random chest press machine, etc.  Repeat on day 2.  Repeat on day 3.  There are multiple reasons why this plan is terrible.  Unfortunately, most people don’t even have a plan and the above is better than about 75% of us.

Excuse me while I run off subject on a quick tangent.  Now, I ‘think’ I know how to do my taxes, but I am not an accountant.  Chances are I would waste a ton of my time and lose out on tons of money if I actually did do my own taxes.  That is why I take advice or hire an accountant.  Why should fitness and health be so much different?  Read advice from professionals (I am not talking about Shape magazine) or hire a trainer (one that knows their stuff) or join a class you enjoy.

Be Accountable.  Why do you want to workout?  Do you have goals?  Who is pushing you or working out with you?  How will you feel if you fail?

These are questions you must ask yourself and be honest.  If you don’t have a good answer for them, find one. 

You must have short term and long term goals and they must be specific.  A goal to ‘Look Good’ doesn’t count.  What does that mean?  If I said I wanted to make more money next year and I made $1 more, would I be happy?  No.  Be specific and realistic.  There is nothing worse than setting outrageous goals and failing.

You must have someone to be accountable to.  Is it your trainer?  Is it your spouse?  Maybe it’s your friend or someone to just talk to.  You are much more likely to stick with it if you have to answer to someone. 

These are some very quick thoughts when setting up this years resolutions.  Take this step by step and you are sure to have an amazing 2010.

If you are looking for a great workout plan with accountability and motivation, check out Monmouth Countys Best Boot Camp or Monmouth County Personal Training

If you liked this post, please click on the facebook icon below.

It is hard to believe that it is that time of the year again.  New Year’s is nearly upon us and everyone will soon be thinking of resolutions.  The majority of resolutions each year center around getting in shape, losing weight or eating better.  Unfortunately, most goals are abandoned after the first 1-2 weeks.

My plan for 2010 is to help everyone stick with their fitness and nutrition goals by offering a Biggest Loser style transformation contest.  Unlike the usual contest that focuses just on weight loss, this contest will focus on a variety of areas that allows everyone a real chance to win.

Here are the details…

1. Contest will begin March 1 and run 6 weeks until April 9.

2. To be eligible, you must be enrolled in training (personal training, small group training or bootcamps) with Carbone Training Systems by February 18 and sign up for the contest.

3. Entry fee is $35 per person.

4. Winner will be chosen based on total points compiled by weight loss, fat loss and inches lost.  A tie will go down to tiebreaker.

5. Winner receives cash prize,  free training sessions and free supplements.

6. Only open to first 12 participants!

7. Each contestant receives: 

• (2) Measurement Sessions ($49 Value Each)
• Fitness & Nutrition ebook ($29 Value)
• Quick Start Fitness & Nutrition Guide ($29 Value)
• ‘Off Day’ Program
• Discount on Meal Plans
• Unlimited Email support throughout 6 weeks

8.  Measurement times will be set 1-2 days before contest begins.

9. You are welcome to eat whatever you’d like and workout as much as you want during these 6 weeks.  There is no set program you have to follow.

10. Bring a friend who is not a current member and waive your $35 fee and get 2 weeks of class free.

To sign up or for more information, email info@CarboneTrainingSystems.com with your name and phone number beforeFebruary 18.  Spots are filling up quickly and will be limited, so don’t procrastinate.  Sign up now!

If you haven’t signed up for the Free newsletter, go to the top right corner now to get your Free Fat Loss Truths ebook.

Heres another quickie for you guys to do to blast away that last slice of pumpkin pie you eat on Thanksgiving this year.  This is a great workout if you are on the road visting relatives or even at a hotel, because you need absolutely no equipment. 

Plant yourself in front of a clock with a second hand or set your stopwatch for this great fat blasting workout.

1 Legged Burpees (Squat Thrusts) x 30 seconds

Pushups x 30 seconds

Russian Twists  (seated with 45 degree lean, hold arms in front and twist side to side towards floor) x 30 seconds

Sprint in place x 30 seconds

Repeat 5 times.

Lately, many of you have been asking me what types of vitamins and supplements I recommend. As many of you know, I only support the use of 3 types of supplements for a healthy, non-athlete. I strongly feel that most other supplements are a complete waste of money and should be avoided.

Here are the 3 supplements I and many other experts feel that every single person should take daily.

1. MultiVitamins.
Even if you are one of the few Americans who consistently consume your daily servings of fruits and vegetables (which no one does), the multivitamin acts as an insurance policy to providing you with the right nutrients your body needs to function at a high level and stay healthy.

2. Fish Oil.
Contains the extremely important Omega 3 fatty acid, which aids in fat loss, helps decrease joint pain, and improves heart health.

3. Post Workout Drink.
This is quite possibly the most overlooked supplement there is today. After a workout, your body is totally broken down and needs carbohydrates to replenish your energy stores and protein to aid in muscle recovery. Many fat loss and health experts agree that this may be the single most important meal/snack of the day.

Where Can I get These?

Just recently I was accepted as a Health Care Practitioner by one of the top supplement companies in the world. They are extremely picky with who they allow to distribute their products and usually only choose physicians. I had to mail them virtually every piece of education and certification I have ever earned. No joke. Luckily for me and all of you, I was accepted. The only way you can get these supplements is through a doctor or myself-You can not purchase them on your own without my consent.

I will be placing another order on Friday of this week for anyone who is interested in the Multivitamins or the Fish Oil. Send me an email with what you want and how many and I will be in touch.

Here is some info…

Multivitamins: $37 for 120 capsules (2 daily)

Product Contains: Vitamin A 3200 IU; (from Palmitate, fish, and mixed carotenoids from palm tree fruit) Alpha Carotene 4 mg; Beta Carotene 15 mg; Vitamin C (as Ascorbic Acid) 500 mg; Vitamin D (as Cholecalciferol) 500 IU; Vitamin E 50 IU; d-gamma tocopherol 100 mg;d delta tocopherol 42 mg; d-alpha tocopherol 22 mg; d-beta tocopherol 3 mg; Vitamin B1 (as Thiamine HCl) 50 mg; Vitamin B2 (as Riboflavin) 30 mg; Vitamin B3 (as Niacinamide) 30 mg; Vitamin B6 (as Pyridoxine HCl) 50 mg; Folates (NatureFolate ™ blend) 400 mcg; Vitamin B12 (as Methylcobalamin) 500 mcg; Biotin (as d-Biotin) 300 mcg; Pantothenic Acid 50 mg; (as d-Calcium Pantothenate) Iodine (as Kelp) 75 mcg; Zinc (TRAACS® Zinc Glycinate Chelate) 15 mg; Selenium (as Selenium Glycinate Complex) 200 mcg; Manganese (TRAACS® Manganese Glycinate Chelate) 3 mg; Chromium (TRAACS® Chromium Nicotinate Glycinate Chelate) 400 mcg; Molybdenum (TRAACS® Molybdenum Glycinate Chelate) 100 mcg; Boron (as Glycinate Complex) 2 mg; Alpha Lipoic Acid 20 mg
Other Ingredients: Microcrystalline cellulose, silicon dioxide, magnesium stearate.
This product does not contain: wheat, yeast, soy, gluten, eggs, dairy, corn, artificial colors, flavors, sugars, or preservatives.

Fish Oil: $20 for 120 capsules (2 daily)

Product Contains: Calories 22: Calories from Fat 18: Total Fat 2 g: Saturated Fat 0.4 g: Trans Fat 0 g: Cholesterol 2 mg: Sodium 0 mg: Total Carbohydrate 0.2 g: Protein 0.6 g: Total Fatty Acids 2,000 mg: EPA (Eicosapentaenoic Acid) 360 mg: DHA (Docosahexaenoic Acid) 240 mg: Other Omega-3 Fatty Acids 100 mg:
Other Ingredients: Fish oil, gelatin, water, and vitamin E

Hey Guys-

If you are anything like me, then you absolutely love candy and the awesome Halloween treats that come around every October.  However, you are probably also like me in not wnating to put on an extra 5 pounds in the span of 2 or 3 days from eating leftover treats.  That;s why I have out together the Top 3 Ways To Stay Fit at Halloween this year.

1. Limit Yourself to 2-3 Pieces and Walk Away with Some Gum.  You will still satisfy your sweet tooth without inhaling 3 pounds of tootsie rolls.  You’ll thank yourself later. 

2.  Limit Your Drinking…or Drink the Right Drinks

Many of you will attending parties this year (hopefully you’ll email pictures of your costumes to me) and we all know what goes on at parties.  hot apple cider with rum, more beers than a frat house, rum soaked apples and all kinds of other crazy stuff.  The easiest way to stay on track is to start with the hard stuff (liquor drinks) and let it kick in before you head to the beer and sugary drinks.  Stick away from the crazy mixes as much as possible-they might well be made from ground upftover Halloween candy mixed with Captain Morgans.  Never do the opposite and drink beer before your liquor or else you’ll looking like I have from many Halloweens past…

3.  Exercise

I know, crazy idea, right?  Getting a hard interval workout like my Carbone Fitness BootCamp in Tinton Falls is a great way to burn about 800-1000 calories in abo 45 minutes and even more through the rest of your day.  You are also much less likely to fall off the wagon if you know you just worked your ass off earlier. 

Hope you all have a fun weekend!  Following these 3 easy tips will help you through the weekend and keep you on towards your goals.

Now that football season is upon us, I wanted to deliver some healthy recipes of favorite football foods…with a healthier twist.

Here are some boneless chicken wings that won’t force you to swallow 2000 calories.

2-3 boneless chicken breasts

italian breadcrumbs

smart balance butter

Pete’s Red Hot Sauce

*Cut the chicken breasts into small bitesize pieces and then roll them in the breadcrumbs.  Place them on on a cookie sheetlined with aluminum foil and sprayed with nonstick cooking spray.  Next place a few tabs of Smart Balance in a microwavable bowl and melt.  Pour in an even or slightly higher ratio of hot sauce and stir until mixed together.  Coat breaded bites with sauce mix and place in oven at 375 until done.  Garnish with celery sticks, carrots and light ranch or blue cheese dressing.

The only difference you’ll notice is the sound of your arteries thanking you for not clogging them with junk.

The transformation has begun! For those of you who haven’t been following the past week, let me catch you all up. My previous job stressed me so much that I couldn’t sleep and I hated working out. Preparing for my wedding left me little time. My honeymoon and lack of willpower left me an out of shape mess.

Excuses. We all have them and they all stink. I quickly realized this and decided to get my life back together a few weeks ago. However, instead of hiding it like I had in the past, I wanted to do something different this time and document my changes for everyone to see. My hope is that you realize that everyone has problems that cause them to get out of shape…even fitness trainers.

During the next few weeks, I will divulge everything to you…including my starting stats, some workouts, what I eat, my struggles, and tips to overcome those nasty SOB’s in the back of your head telling you to eat another Oreo Cakester. You see, I want to live in the majority of people’s shoes and feel the pain, but show you all how to overcome it.

So, here we go…I am throwing it all out there and showing it all. Here are my starting stats to let you keep track of my progress. I suggest you do the same to keep on top of where you are currently and how far you are from your goals.

Current Weight: 224
Waist: 38.5″
Hips: 45.25″ I think they call this a ghetto booty!
Abs: 39.75″
Thigh: 25.5″
B.F.: 19.5% As bad as this embarrasses me, it’s a must that I show you all so you understand how little it means right now and how important it will mean in a few weeks time when lower.

Stay tuned for a new post tomorrow!