Cardio Routine That Isn’t Borning!

January 11, 2010 – 12:00 am

Are you one of those people who just get on the treadmill and run?

Are you one of those who just people who just jump on the elliptical with their headphones for about the entire hour?

If that sounds like you then you are one of those people that put me to sleep just by even the sheer thought of it.treadmillrunning

Truthfully Cardio can be very boring if your doing the same thing over and over. Another reason is your body will stop responding positively and you’ll just plateau very quickly.

Here’s a fun and intense cardio routine that isn’t boring. Try it and let me know what you think!

  • Set the treadmill to a 15% grade/incline (yes 15%!) then run at 6.0mph for 30 seconds!

  • Reduced the speed to 2.0-2.5mph(this will be your active recovery period) for 2-3 mins

  • Bring your speed back up to 6.0mph for another 30 seconds

  • Reduce your speed again to 2.0-2.5mph

Do this 3-4x. This will total anywhere between 10-16 mins.

Try this to really give your cardio routine the spark that it’s been lacking.

Looking for a personal training program with a cardio routine that’s never boring? Check out my fun, fat burning fitness program

By Bryan Ortiz | Posted in General Fitness Advice | Tagged , , , , , , , , | Comments (0)

New York Personal Trainer Reveals How You Can Lose 6 Pounds In Just 7 Days!

January 5, 2010 – 1:55 pm

Do you want to lose 6 pounds fast? While many diets are geared at people who want to lose 20 pounds or more, the plan I’m presenting here will help you lose 6 pounds quickly and dreamstime_4806880-199x300perhaps in just 1 week!

The first thing you want to do right now is clear out your pantry of all the foods that make you fat.  Clean out your refrigerator and throw things away. Donate the packaged food in your pantry to a local food bank.

Then, go to the grocery store and buy the following 16 things only:

1.    Whole wheat bread

2.    Tuna

3.    Any and all fruits

4.    Any and all vegetables

5.    8 oz. steak

6.    Two chicken breasts

7.    Salad vegetables

8.    Balsamic vinegar

9.    Special K Cereal

10.    Skim milk

11.    Brown rice

12.    Instant oatmeal (not the sweetened packaged kind though)

13.    Sliced turkey breast

14.    3 servings of fish

15.    Low fat yogurt

16.    Eggs

Using these foods as the basis for your diet, write out a meal plan for the next seven days.

After that, you will be fully committed to sticking to it.  Part of the motivation for clearing out your kitchen ahead of time is that there will not be any food that you can cheat with.

Next, you want to get a pedometer and make sure that you walk at least 10,000 steps each day.  That may seem like a lot, but here are some ways that you can get extra steps in.

1.    Park far away from the front door of your work or a store.  Not only will you get extra steps in, but you will have a much easier time parking.


2.    Take the stairs instead of the elevator.  If you work above the fourth floor, get off of the elevator at least two floors early and walk the rest of the way.


3.    When you have to contact a colleague at work, don’t phone or email them, walk over to their office or desk.


4.    If you take the bus or other form of mass transportation, get off a stop or two early and walk.

5.    Walk the dog.  If you don’t have a dog, volunteer to walk the neighbors dog.running

6.    Take a walk before dinner.  Not only will you increase the number of steps you take that day, but a walk before dinner will reduce your appetite.

Finally, try to drink at least eight, 8 ounce glasses of water each day when you are trying to lose weight.  You can do this by drinking one liter of water at work and another liter at home.

If you don’t like water plain, it is okay to substitute unsweetened iced tea or sugar free lemonade or punch.

It is possible to lose 6 pounds in a week.

Try radically altering your diet, walking more, and drinking a substantial amount of water.

It’s not a lifetime that you will be restricted to this plan, it’s just a week.  And, you’ll be able to lose 6 pounds in that time!

By Bryan Ortiz | Posted in Uncategorized | Tagged , , , , , , , , , , , , | Comments (2)

Find Your Motivation to Excercise & Keep It!

December 21, 2009 – 12:45 pm

We’ve all started a fitness program, gotten all excited about it, but then gave up on it a week or two later.  While we start out super motivated, that excitement fades quickly.  They key to sticking to an exercise program is finding a way to keep that original motivation.

Here are a few tips for getting for getting and staying motivated.  200568153-001

Find a role model. Many women get motivated to diet and work out by taping up pictures of models or actresses.  This is actually a great way to remind yourself what your goals are and keep a visual of them fresh in your mind.

Just be sure to pick an appropriate role model and not someone with unhealthy eating and exercise habits or an unachievable image.

Set small goals.  If you start out setting tough goals, you probably won’t achieve them and will then become discouraged.  The key is to set smaller, easy to achieve goals and work your way up.  Start with I will work out three days this week.

Once you get yourself into a routine, get yourself to work out harder and do more during each session.

Reward yourself. Setting goals is good way to get yourself into a workout program.gold If you have trouble keeping yourself going, try rewarding yourself when you reach a goal.  Don’t go with big rewards, just small rewards for reaching small goals. For example, I can go to that movie if I work out three times this week.

If you’re working out to lose weight, don’t reward yourself with food.

Get a buddy.  Having someone to workout with can help keep your mind off the work and keep you entertained.  That means you’re more likely to want to go work out. 

Having a buddy also makes it harder for you to skip your workout because you’ll be letting someone else down and they’ll be there to talk you into going even if you don’t feel like it.

If you can’t find a buddy to go with you, you can always hire a personal trainer to keep you going like NYC’S Top Personal Trainer.

Make it fun. Exercise doesn’t have to be boring a repetitive.  If you don’t like your exercise routine, change it. Keep looking until you find something you enjoy doing.  This way, you’ll end up looking forward to exercise instead of dreading it.

Mix it up.  Even the most exciting workout can get boring if you do it over and over every day. Find several exercises you like to do and alternate. Try swimming Mondays, Boot Camp Wednesdays, and a Pilates tape on Saturday.

Any time you find yourself getting bored with a workout, replace it in your rotation for a while and start it again in a few months

Don’t take it too seriously. If you start acting like exercise is hard work, it will become hard work. 

Make your exercise a light, fun, activity rather than a chore you have to do. This will keep you from getting a bad attitude and make you less likely to give up.

Want a workout that is always fun that you will always look forward to? Try one of our boot camps for FREE

By Bryan Ortiz | Posted in General Fitness Advice | Tagged , , , , , , , , , , , | Comments (1)

The Biggest Secret To Weight Loss!

December 18, 2009 – 10:46 am

The biggest secret to losing weight lies within your own mind. minco9845Losing weight is just like quitting smoking - no one can make you do it - you have to want to do it on your own. If you want to quit smoking, you can put the pack down and walk away from it without looking back. I know - my clients did this. The same goes for weight loss.

Your mind is more powerful than anything else. If you want to lose the weight, you can will yourself to do so. Weight loss cannot be because of a suggestion of a doctor or someone else - it is all up to you.

One reason why organizations such as Weight Watchers are so popular is that they force someone to take responsibility for their weight. By going to the meetings and being weighed in, you feel a sense of obligation to lose the weight.

You can give yourself the same sense of obligation and save money and time by putting mind over matter.

In a nutshell, your desire to want to lose weight has to exceed your desire to eat foods and drink drinks that are bad for you.


You have to want to lose weight more than you want to eat. If you have this mindset, you can accomplish anything.

One way to get motivated is to look at articles of clothing. My client’s motivation was to get into their “skinny jeans” and “skinny shorts.”

This was the carrot that I had kept dangling in front of them to keep them on track to lose the weight that they lost.

Every time they thought about eating something that was bad for them, like a candy bar, for example, They had to think about those shorts.

The desire to lose weight overcame the desire to eat candy. It was hard for them(and probably for most people) because  most  live in a home with two skinny kids who like Oreos and other things that they, too, like to eat.

They could not put them on a diet as well by getting rid of everything in the house that was tempting, so I had to go it alone.

If you live with other people who are overweight, however, you may want to consider helping the entire family get on track when it comes to eating the right foods.

Eliminating some of the foods that your family eats will not only help you with your weight loss goals, but also them. This can be a healthy ideal for the entire family.

If you live alone, it is easier to forgo some of the treats that may tempt you from your diet. You can simply choose not to buy them. When they are not in the house, you are not tempted to eat them. Or drink them.

You should keep your motivation positive instead of negative. Instead of thinking about how you do not fit into your clothes, think about how nice you will look when you do fit into your clothes. thirdfemale

This positive attitude will help you also stay on your goal and does wonders when it comes to weight loss.

By following the tips from my blog and upcoming free book, you can lose weight.

  • You do not have to buy any special foods.
  • You do not have to join a gym.
  • You do not have to buy any expensive drinks or take diet pills.
  • You just need to understand how your body works, what you should and should not eat and get some exercise.

This is simple advice, but it works like a charm when it comes to weight loss. Above all, you need to remain positive, do not give up if you happen to eat a cookie, and maintain a desire to be your ideal weight over a desire to eat.


P.S: If your looking for an affordable way to lose weight click here to sign up for my affordable online personal training program.


By Bryan Ortiz | Posted in Weight Loss For Women | Tagged , , , , , , , , , , , , | Comments (0)

How To Get Flat Abs Just Through Eating!

December 9, 2009 – 12:59 pm

If you are trying to get a flat stomach and are frustrated with not seeing the results you want chances are you aren’t eating the right food’s that will help you get it.

The fact of the matter is no matter how much work you put into your mid section (weather it be doing 100 crunches, sit ups, etc)if you aren’t eating right you are just wasting away your hard work.

New research backs up my claims that if your eating the right foods you can get a flat stomach and is just as crucial as the workouts itself. Here’s a step by step guide to helping you get a flat stomach through eating!

The first important step is to eat more fiber. You should consume at least 25 grams of fiber a day. The reason more fiber is better is because it act’s like a sponge which, when combined with water, moves the fat through your body more quickly.  sb10069568e-003

The best foods that are high in fiber are fruits and vegetables. In addition to having a lot of fiber naturally, fruits and vegetables are very low in calories and help boost your immune system.  Whole grains are preferable to processed flours for the same reason.

Part of what makes natural food so good for you is the ìchewî factor.  It takes longer to eat these foods, so your brain has time to get the signals that your stomach is sending that it is full. Research has proven that consuming high fiber plant food with any meal reduces the average amount of calories by 100.

The next step:

Eat  a sensible amount of high quality carbs.  To get a flat stomach you aren’t required to dramatically limit your carbohydrates the way the Adkins or South Beach plans do. However, if you want to lose your belly fat, you will have to control your carb intake.

Again, fruits and vegetables provide the highest quality carbs available.  They are the foods least likely to promote bloat.  Since they are composed of a lot of water, they have fewer calories and carbs for their volume.

You should have not consume more than 65 percent of your diet in carbs.  That means that on an 1800 calorie diet, you will have between 200 and 300 grams of carbs. On the Adkins diet, you can have no more than 35 grams of carbs, so as you can see that this is a little more sensible.

Next Step:

Drink lots of water- at least eight 8-ounce glasses a day.

Many people think that drinking water will make them bloat when the opposite is actually true.  Water washes away the sodium in the body and thus reduces bloat.
If you are having trouble consuming that much water, try these variations:

  • Drink 2 glasses of lukewarm water twice a day.  It is easier to consume lots of water in a single setting if it is not ice cold.

  • If you like cold water, freeze fruit or small pieces of fruit and float it in your water.  It will keep the water cold and add a nice flavor to it.

  • Use small amounts of fruit juice or other extracts such as mint to flavor the water.

Along those lines, tip number 4 to getting a flat stomach is to avoid sodium wherever possible.

A woman needs 500 mg. of sodium to keep her body functioning regularly but the average American woman gets between 3000 and 6000 mg. daily. If you eat a typical meal at a Chinese restaurant,chinesefood1 you will get about 3000 mg. of sodium. The body responds to this sodium intake by retaining water.

The next day, you will see the result in a huge way on the scale and in the mirror.  Itís not that the Chinese food has a high amount of calories but more of the sodium that is extremely high!

Finally, the last bit of advice to getting flat abs has nothing to do with food at all.  Instead, you will want to work on reducing stress.

Stress triggers the hormone cortisol which turns up your appetite and directs your body to deposit fat around your abdomen.  One way to eliminate stress (and lose weight) is to exercise.  You should also practice ways of relaxing when you get into a stressful situation (like my boxing programs).

So, there you have it.  A complete no B.S plan to getting flat abs!

By Bryan Ortiz | Posted in General Fitness Advice, Health Eating, Weight Loss For Women | Tagged , , , , , , , , , , , , , , | Comments (2)

Why Right Now Is The Perfect Time To Start Losing Weight!

December 2, 2009 – 2:08 pm

Holidays are finally here and hopefully you have gotten your shopping out of the way early.

With the holidays comes the family gatherings, holiday parties and lots of food. Now if your like most people reading this blog you probably want to lose a couple of pounds but are probably putting it off till after new years.

If you are waiting for new years to roll around to lose to start losing weight you are are in serious trouble!stop

I’ll tell you why right now:

Chances are you are going to be over eating and thus going to gain between 10-20 pounds before new years..that’s one top of the weight you want to already lose which pretty much doubles the amount of weight you really gotta lose!

The gyms and classes will be super packed with everyone trying to work on their new year’s resolutions.

95% of people that start on new years end up dropping out of their fitness programs within a month as oppose to those who start way before that.

Here’s why you should start working out right now (and I mean literally right now):

With 5 weeks before New Years you can be 5-15 pounds lighter!

You’ll be less likely to over eat during the holidays

Stress Be Gone: With all the chaos of the holiday season you’ll be less likely to be stressed out

You’ll feel so much better about yourself that you’ll be making fitness apart of your every day lifestyle.

There you have it go out and start working out right now! Not tomorrow! Right now! It’s a simple as doing a 30 min walk in your neighborhood.

If your looking for a holiday special w/ motivation from the demon himself check out my affordable online training program



By Bryan Ortiz | Posted in Uncategorized | Comments (0)

10 Foods That Will Speed Up Your Metabolism & Burn The Most Fat!

November 19, 2009 – 12:34 pm

Are you looking for foods that speed metabolism? This will come as shock to you but I got huge news All foods speed metabolism!


“How is that possible?” you ask.question-mark

Let’s take a quick look at just what is metabolism and how does it works. This explanation might help you to better understand the process and how it can affect your body and in your quest for lasting weight loss.

When you eat a meal, your body starts the process of digesting the food, singling out the nutrients and processing them to create energy that keeps your body functioning properly . It takes approximately 4 hours just to absorb the nutrients. This is repeated with every meal you eat. In a day, that amounts to 12 hours that your body is busy absorbing each meal’s nutrients.

In short, during the digestion process, our bodies burn calories. This is especially true of foods containing carbohydrates and protein which take longer than other foods to digest. Simply by eating, digesting and absorbing nutrients from the food, you speed your metabolism.

Does this mean you should eat more to constantly stimulate your metabolism?

Here’s another answer that might surprise you. Yes! But hold on before you go out and eating everything in sight.

If you skip breakfast and other meals, you will reduce how quickly your body burns calories. In this case, eating more food will help speed metabolism. In fact, by eating smaller meals more often throughout the day, you can keep your metabolism up so that your body is constantly in the state of calorie burning.

Like I said before, there are some foods that require more of your body’s energy to burn. The degree to which they affect your body’s metabolism depends on the particular food choice. Caffeine, coffee, tea, chocolate and a chemical found in chillies are some foods that speed metabolism, but only minimally.

Carbohydrates and protein trigger the highest rate of metabolism. In fact, a high protein meal can burn as much as 25% of that meal’s calories through digestion and absorption.

While a high protein meal might sound appealing, consider that it would not provide your body with its sufficient amount of nutrients. Adding vitamin and mineral supplements is not the answer either, because they do not provide the same quality of nutrients that are found naturally in foods.

Your best choice is to eat well-balanced meals regularly that contain protein, non-starchy vegetables, fats and carbohydrates. This can minimize fat production while keeping your blood sugar at a level that helps to burn fat and build muscle.

Focus on these 10 specific foods that help speed up your metabolism and burn the most fat.

Whole grain breadprotein

Chicken
Salmon
Eggs
Fresh Cheese
Green Beans
Summer Squash
Cabbage
Asparagus and other non-starchy vegetables
And, of course, protein rich meats

To temporarily boost your metabolism by as much as 30%, drink cold water.

Remember, there are other factors beyond your control that can affect your body’s speed of metabolism, including your age, sex and any medical conditions.

While these foods can speed metabolism, the best way to achieve last weight loss is with a healthy combo of regular meals and  exercise, especially strength training (yes that means you have to lift weights) because  muscle burns calories too and speeds up your metabolism way more then any form of cardio .

Exercise regularly (3-5x week), stick with a diet of protein, non-starchy vegetables, fats and carbohydrates, and be sure to add some of those foods that speed metabolism, and you’ll soon see the results you’ve always dreamed of.

By Bryan Ortiz | Posted in Health Eating, Weight Loss For Women | Tagged , , , , , , , , , , , , | Comments (1)

The FREE Secret To Losing Weight Right Now!

November 16, 2009 – 1:57 pm

When it comes to losing weight the sheer thought of it excites but sometimes frightens people.  If you want to lose weight and the thought of it scares you then I hate to tell you this but you’ve already failed!

What I’m about to tell you is probably the most important thing you ever going to learn about lasting weight loss.

It’s all mental!

If you truly believe and feel that you can get that dream body then you will get it!

If you have doubts about how hard it’s going to be then you won’t get your dream body.womanboxer.jpg

Just like with anything in life if you don’t have that fighter mentality that you will at every cost then your pretty much out of luck.

Do you think that when a boxer goes into the ring he thinks “gee I hope I don’t get knocked out tonight”. No of course not! He’s thinking “I can’t wait to knock this SOB out at any cost!” Same mind set goes into weight loss.

You want to tackle your weight loss with a mindset like a fighter. You want to say to yourself “I’m going to work my ass off to lose this weight! Nothing is going to stop me from hitting my goal!”

See how easy it is?

Try changing your mindset right now and I promise you that you’ll lose the weight no matter what your target goal is.

P.S- If you want a little more motivation w/o breaking the bank then check out the only 21 Day Rapid Fat Loss Boot Camp

By Bryan Ortiz | Posted in Uncategorized | Tagged , , , , , , , , | Comments (0)

Proven Fat Loss Nutrition Secrets

November 5, 2009 – 10:24 am

Proven Fat Loss Nutrition Secrets

Are you one of those frustrated people trying to lose weight? Nutrition is crucial, but one of the first things people who are trying to lose weight is  with some level of starvation. Unfortunately, starvation deprives the body of essential nutrition. Rather than triggering weight loss, starvation causes weight retention and weight gain.

How do you respond to your excess weight? Do you deprive yourself of food? Have you tried various fad/ crash diets or diet pills that claim to help you lose weight quickly? Was exercise part of your weight loss plan?nodiet

If you have tried all these methods and you still haven’t lost weight, there is a good reason. There’s more to it than you might think.

Here are the essential components you need to achieve maximum weight loss:

  • nutrition in sufficient quantities that do not include any fattening foods, junk food, sweet foods, and the like
  • exercise to increase your body’s demands for energy
  • breathing exercises to encourage weight loss
  • consistency and persistence

You can’t expect to achieve weight loss if nutrition is not on point . Junk food and other empty foods do nothing for you but add major fat and dramatic weight gain. While the energy they provide might make you feel good and help you to perform, they are short term solutions.

Lets examine each aspect of weight loss.

Nutrition: You want to choose non-fattening foods that maintain the nutrient levels your body requires. If your body doesn’t get them, it will hold on to whatever food it gets as a survival tactic. Look for low and no-fat foods. Make sure you eat fresh fruits and vegetables, lean meat (preferably chicken or salmon rather than red meat), and calcium rich foods like cheese and skim milk.

Exercise: Develop a fun workout for you and stick with  it for at least  30 minutes a day. Make sure it’s an exercise you enjoy. Walking, swimming, cycling, boxing, boot camps, strength training  are all excellent 200425265-001exercises for weight loss. Nutritious snacks will provide you with appropriate energy that will quickly burn off during exercise.

Deep Breathing: Several times throughout the day, practice deep breathing for about 15 minutes each session. This will help your body to burn energy.

Consistency Is Key: No weight loss, nutrition plan or exercise program will help you to lose weight if you don’t follow through consistently and with persistence. You might lose weight after your first week or two, but if you start wavering or skimping on your plan, or worse, cheating on your meals, you’ll stop losing. In fact, you’ll probably gain weight (probably even more).

One final tip, eat 5-6 smaller meals throughout the day rather than 3 big meals, and avoid eating within four hours of your bedtime. You might already know that eating before going to bed can disrupt your sleep. In some people, it causes indigestion because the body slows at night.

Eating at this late hour can cause you to get improper sleep and it can cause you to gain weight.

Follow these tips for weight loss: nutrition and exercise according to your weight loss plan, and you’ll soon see results.

P.S If your looking for a complete training program that includes a meal plan and 1-on-1 attention from NYC Top Personal Trainers click here

By Bryan Ortiz | Posted in Health Eating, Weight Loss For Women | Tagged , , , , , , , , , , | Comments (3)

The 3 Most Important Tips Rapid Fat Loss Advice You’ll Find!

October 29, 2009 – 2:12 pm

watch_this_video

warningKEY POINTS TO REMEMBER!

1: Set Realistic Weight Loss Goals!

2:  Do Research (IE This Blog)!

3: Understand How Your Body Works!

Follow the advice in video and I guarantee you that you’ll lose the most weight and keep it off!

If your looking for some more motivation check out The Personal Training Program NYC & Miami is talking about by clicking here!

By Bryan Ortiz | Posted in Uncategorized | Comments (0)
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