Posts Tagged ‘Fat loss


Darryl Talks About Personal Training With the Fitness Connection Nation

Darryl has made great progress in muscle growth and loss of body fat.  It’s exciting to watch people make changes in body composition and completely change their lives.

Watch the video to see Darryl talk about his experience with personal training and changing his body composition.


Food Intolerance Can Stop Your Weight Loss

This was week four of the limited dairy nutrition plan.  The only dairy product I’ve had have been yogurt made from goat’s milk.  And I haven’t had any goat milk yogurt in over two weeks.  I’ve even stopped using whey protein.

Me not using whey protein is a huge deal.  I’ve sworn by it for a long time. Don’t get me wrong, I’m not totally going without a protein powder.  Last week I got a shipment of chocolate/peanut butter flavored beef protein.  Let me tell you, this stuff is awesome.  Mixes well, taste great and the best part for me…no gas or bloating.

I’ve known for a long time now that I have an intolerance to dairy products.  I’ve just not wanted to give up dairy products because I felt they were more of an asset than a liability.  But then I started reading about if a person has a food intolerance, the food intolerance could cause digestion problems and raise the stress hormone cortisol.  Raising cortisol levels has an effect on blood sugar levels and could cause a person to have difficulty losing body fat.  Even if the person’s nutrition is on track and they workout regularly.

I’ve also been using hemp protein.  Yeah, I thought it was a little weird, but I decided to try it out.  Actually not bad but it does have a powder taste to it.  I’ve gotten used to it so it doesn’t bother me.

I’m switching back and forth between the two protein powders.  This way I’m hoping I don’t develop an intolerance to either one.

The most important thing to remember about supplementing with protein powders is that it is just a supplement and should never be used to replace meals.  The best way to get protein is to eat it as opposed to drinking it.

Also, check out the movie trailer to Food, Inc.  This is going to be an awakening about the food industry and just exactly what most of us are eating.  Click Here to see the trailer.

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Six Ways To Improve Your Cholesterol Levels

A couple of months ago I had a follow up visit with my doctor to go over blood work. Everything looked great. My total cholesterol was 117. Bad Cholesterol was low and good cholesterol was where it should be. Triglycerides were low as well.

Five years ago my cholesterol was a completely different story. I was more than 100 pounds overweight and my total cholesterol was in the 500’s. Yes, 500’s. One doctor called me walking death.  I had my cholesterol checked by another doctor just to make sure the reading were correct.  It came out about the same for the second test.

I immediately went on medication and my cholesterol level came down substantially. When I changed my lifestyle and eating habits it dropped down to where it is now and has stayed down.

Here is a list of things I did to lower my cholesterol:

1. Started working out and hired a trainer – I had no idea how to lift weights, use proper form, and get the results I wanted on my own.

2. Started a nutrition plan low in saturated fats and simple carbohydrates. No processed foods and no sugar. Again, I had to rely on the knowledge of my personal trainer.

3. Fish Oil. I take between 8 to 12 grams of fish oil per day. Fish oil lowers blood sugar levels as well as helps with the metabolizing of fats and stopping fats from being stored.

4. Limited omega-6 intake. As important as it was to increase omega-3 intake from fish oil, it was just as important to limit omega-6 intake. Omega-6’s are pro-inflammatory and omega-3’s are anti-inflammatory.

5. Lots of lower body exercise. The large muscles of the lower body need to be challenged regularly. These muscles will go a long way in boosting your metabolism and helping your body to utilize triglycerides released into the bloodstream during exercise.

6. Interval Training – also called HIIT for High Intensity Interval Training. This type of exercise takes you from a point of low intensity to higher intensity over a set period of time. Interval Training is hands down the best way to burn fat and continue to burn fat long after you stopped exercising.

This may sound like a lot but it’s really not. For me it was about being committed to not just being healthy, but not wanting to die. I made the decision that I wanted to be an active contributor to life and not just sit back and watch life happen.

If I can bring my cholesterol down and keep it down anyone can. No great secrets to doing it. What I listed can be found anywhere else online.  However, I am living prove that you can get your cholesterol levels where they should be and keep them there.


Complexes = Fat Loss and Muscle Gain

So you want to lose body fat and gain muscle at the same time?  But, you’ve been told you can’t do that.  You’ve been told that you have to either lose body fat or build muscle, you can’t do both at the same time.

Well, while this may be true for most types of training, it’s not entirely true for all types of training.  I train my clients with complexes to get maximum results in a shortest period of time.

I will warn you.  Complexes are not for beginners.  In fact, if you have been training for less than one year don’t bother going any further.  You really need a sound training foundation to be able to do complexes.

The first thing I need to do is explain what I mean by complexes.  When you do a single lift, like say a curl, that is called an isolation type exercise.  Simply because it isolates the bicep muscle.  When you do a single exercise that works out more than one muscle group that is called a compound exercise.  An example of a compound exercise is a bench press.

Now, when you do two exercises together, one right after the other, that is called a super set.  And when you do three exercises one after the other that is called a giant set.

The best way to build muscle is to do super and giant sets.

Complexes are exercises that involve four or more exercises done one after the other without stopping to rest.

The wonderful thing about doing complexes is that you only need one barbell and you stay in the same spot the entire time.  So if you are in a crowded gym, you don’t have to wait to get the weights you need or have someone cut in with you.

Here is an example:

Bent Over Barbell Row
5 sets of 5 reps

BB Bent over Row
5 sets of 5 reps

Front Squat Push Press
5 sets of 5 reps

Jump Squat
Good Mornings
5 sets of 5 reps

Good Mornings

These complexes consist of doing each exercise – Bent Over Barbell Row, Front Squat + Push Press, Jump Squat, Good Mornings – one after the other without stopping.  When you complete all four exercises then you have done one set.  You will do a total of five sets.  To do all four exercise groups should take you from forty five minutes to an hour to complete.

Sound intense?  Oh no, this is only the first part of the complexes.  There are three other parts that you would need to complete.

In order to get the three other parts of the complexes you have to sign up for online training.

Complexes are only one tool that I use to help my clients build muscle and lose body fat.  And I have to tell you, complexes are not for everyone.  They are difficult and often times have the most conditioned crying for mama by the time we are finished.

If you think you are ready to do complexes, sign up for online training at


Looking Great Half Naked On The Beach

It’s getting to be that time of year.  Before you know it summer will be here. Heck, it’s already Spring Break  for some folks.  Seems like just yesterday it was January 1st and everyone was making their New Year’s Resolution.  Well, hopefully YOU didn’t because you know a flimsy “resolution” doesn’t get you anywhere.

You know it takes much more than that. You know you need:

Written  goals

A solid exercise program

Social support




A burning desire to succeed

Changes in your lifestyle


Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know  it makes no sense to fall for the same old miracle promise or “easy” solution. Whether it’s January 1st or Bathing Suit season doesn’t matter. The proven approach to looking great on the beach is good old fashioned effort.

It would be nice if I could tell you that getting in shape is going to be easy. Sure, it would make my job a lot easier.  Most people are happy to spend their hard earned money on the latest miracle pill or potion.  But I wouldn’t be able to look at myself in a mirror. I wouldn’t be able to sleep at night. And that’s why I’ll never be the one to lie to you about what it takes to transform your body.

Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life.  I’d be thrilled to help you.  I’d love it if you’d place your trust in me and let me show you the right way to do things.

If you arm yourself with the right knowledge and approach this with a great attitude you’ll have the body you’ve always wanted and look great on the beach.


Burning Off Body Fat With Interval Training

What’s the first thing anybody does when they want to lose some pounds? That’s right, they hop on the first cardio machine available and go at the same slow, boring pace for hours at a time day in and day out. Tried this before? IT DOESN’T WORK!

So, why do we all so stubbornly keep doing the same old, outdated aerobic training? Because naturally we think that the more time we spend doing something the better the ensuing results will be.
But sometimes we just need some good old, direct scientific evidence proving what we already know to be true:

Aerobic Training Alone For Fat Loss Doesn’t Work!

Landmark Aerobic Training Study:

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women. Int J Sport Nutr. 1998 Sep; 8(3): 213-22.

The addition of 45 minutes of steady-state aerobic exercise 5 days per week for 12 consecutive weeks had ZERO EFFECT over dieting alone!
So… let’s get this right…

45 minutes of aerobic exercise 5 times per week for 12 straight weeks = 45 hours of wasted training!
That’s 45 hours of your life GONE FOR NOTHING! That could have been extra time with your friends and family. That could have been extra time put into getting that big promotion you’ve always dreamed of. That could have been some much needed sleep time. That time could have been whatever you wanted it to be, but one thing is certain: you will never get that time back!

Aerobic training… WE HATE YOU!

So What Does Work for Fat Loss?

Interval training consists of alternating between bouts of maximum effort and active recovery for the most potent fat-burning, muscle-building stimulus around!

Traditional approaches to cardio for fat loss have focused solely on exercising in the fat-burning zone (FBZ), also know as the aerobic zone, by performing steady-state aerobic exercise of low to moderate intensity for long-durations. However, aerobic exercise alone has not only failed at producing significant fat loss, it can actually cause you to store fat (think trouble spot areas) and lose muscle!
So what’s the alternative? Exercising in the carb-burning zone (CBZ), also know as the anaerobic zone, to make your workouts dramatically shorter and more effective.

The key to rapid fat loss cardio is to deplete your body’s glycogen (the stored form of carbohydrate in muscle) tank so that your body starts using fat (both dietary and stored body fat) as it’s primary energy source at all other times of the day. You will literally be burning fat 24-7. In addition, this form of training not only burns a ton of calories during the actual workout but has a serious AFTERBURN effect which will have you burning more calories for hours and hours (some studies suggest anywhere from 12-24+ hours) after your workout is completed. This phenomenon is know as Excess Post-Exercise Oxygen Consumption (EPOC) and describes the energy expended by your body in the recovery of your metabolic rate back to pre-exercise levels.


Think about the elite bodies of some of the most famous athletes in the world:

David Beckham

Kobe Bryant

Mia Ham

Terrel Owens

Gabrielle Reece

Amanda Beard

These ripped, chiseled bodies were built while playing stop-and-go sports.

These rare athletic physiques were molded through intervals: alternating between bouts of maximum effort and active recovery periods.

You need more proof?  Here’s me when I weighed over 300 pounds

And here I am after I lost over 100 pounds with strength training and Intervals.

No more Omar the Tent Maker shirts for me.  No more injuring myself trying to burn off fat with steady state cardio.

If your body is built for distance running that is great.  However, if you are overweight then your body is not designed for long distance steady state cardio.  All you will accomplish is damaging your metabolism and distroying your chances of reaching your fitness goals.

Please visit my website at for more information on Interval training.


Doing Real Core Work (Four Core Beliefs of The Obese)

When I was fat, I mean really fat, the people in my life tried to do things to motivate me to lose weight and be healthier. My family and close friends were all concerned that I had gone from 170 pounds to well over 300 in less than a decade. They would be as supportive as they could but nothing seemed to motivate me.

There is a saying I read once. “I thought I was a worm. You told me I was special. Then I thought I was a special worm.” It’s what we believe about ourselves that holds us back from getting to that place we want to be. This is true in every aspect of our lives. If I believe that at some level I do not deserve the things I want the most then most likely I will never obtain them.

Losing body fat and getting in shape is just as much mental as it is physical. This means that we have to challenge come core beliefs about ourselves. And challenging core beliefs is about the most difficult thing anyone can do. It involves going deep into ourselves and sifting through all the garbage that has built up over the years. And it mean being brutally honest.

There are four core beliefs that keep people stuck. These beliefs permeate every aspect of a persons and can cause them to act out in ways that are self destructive such as overeating, over drinking, or any of a thousand of different ways.

The core beliefs are:

1. I am basically a bad, unworthy person.

2. No one would love me if they know who I really am.

3. My needs are never going to be met if I have to depend on other people.

4. Things (food, alcohol, bad relationships, etc) are my most important needs.


Most people you talk with would tell you that they are a good person. But does that mean that deep down they really believe this? A lot of the times they probably do. But if a person is stuck in some form of self destructive behavior or lifestyle then something is going on with them at the core level.

Here’s the kicker. You can not self talk your way out of this by telling yourself you are not a bad, unworthy person. You literally have to kick yourself in the butt and do the things that you don’t want to do. I knew I was fat and lazy and I had to be hard on myself or I would never change from being fat and lazy.

When I was fat and decided that I no longer wanted to be fat, I had to tell myself thousands of times to stop being a wimp by giving into cravings and desires. Or when I was sore from the workout the day before. I had to make myself get to the gym and work out despite being sore. There were times I called myself all kinds of things to motivate myself to get to the next workout.

Giving myself affirmations never worked. Affirmations rarely work for those of us who want to make a drastic change on our lives. Change in our perceptions, beliefs and attitudes involve getting mad at ourselves when we start to drift from the goals we set up for our self.


This belief is one that hits hard. I believe that there are a lot of people that are obese because at some level they feel undeserving of love. They also have a fear of rejection. What better way to not have someone reject you than to reject yourself first.

Again, no amount of affirmations is going to change this core belief. Instead this one involves doing the things that are necessary to meet you goal everyday. I see so many people who want to make a change in their lives, but then drop by the wayside to never reach their goal.

You have to stay on your own ass to constantly make progress. Here too you will probably need to get angry with yourself. Bottom line is this, it really doesn’t matter if anyone else cares for you if you do not care about yourself. And if you do not care about yourself, most likely no one else will either.


I’m not talking about “I need a hamburger”. We all have needs that have to be met in order for us to be healthy, well balanced individuals. One of the most important needs for each of us is the need of affiliation.

When I started strength training, I developed a whole new support system. This support system didn’t get on me about being fat and out of shape. They knew what I wanted and were there to help. Most even seemed excited and enthusiastic to answer questions and show me what I needed to do.

I also found out that some of my old “friends” really didn’t want me to change. They liked and were comfortable with the way things had been. Plenty of times we would go out to a restaurant and they would give me shit about eating clean or just having a salad. In order for me to allow people to help me get my needs met I had to figure out what people truly had my best interest.


This one is probably the hardest core belief for most people to overcome. Today’s society is rampant with the belief that in order to be happy you have to have lots of “stuff”. As we can see from the current financial situation the world is in, having stuff or things is not going to make us happy.

When I started changing my body composition and finding a new way to eat and live I discovered something. I found out that the action I was taking to make me feel better physically was also doing something to the way I felt mentally and emotionally. I was being changed from the outside in. This was actually doing real core training. So to speak.

At some point we all have to question our values and beliefs. If we go through life holding onto beliefs that no longer work we are domed to failure. I believe that whenever we make the decision to change up our training routine or try a different nutrition approach we are on some level questioning what really works for us.

Now, go and get your daily therapy session with your bar bells and dumbbells.

The four core beliefs are from the book “Out Of The Shadows” by Dr Patrick Carnes.

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