High Intensity Training

“Local Los Angeles Fitness Expert Vinny Cruz Reveals ‘Secret Home Exercise Formula’ That Doubles The Results You Get From Your Home Workout Program…Regardless Of What Equipment You Have!”

The CFS Muscle Toning and Fat Burning program entails an intense 60 minute high intensity, motivational and educational training session that will help you build and tone your muscles, boost your metabolism and keep you burning fat even after your workout for faster weight loss results. This high intensity program consist of: cardiovascular conditioning and endurance training, functional strength training, circuit training, cross training, speed and agility training as well as Boxing, Kickboxing, Muay Thai Boxing, Self-defense Training and stretching! All jam packed in a 60 minute sessions utilizing – The CFS 4 Method Plan of Attack!

The CFS 4 Method Plan Attack

There are 4 ways we will look to increase your Metabolism and turn your body into an all day Fat Burning Machine! They are: Goal Setting & Motivation, Nutrition, Cardiovascular Training, and Resistance Training.

Goal Setting &Motivation

This is probably the most important key to your success. Even though it has nothing to do with calories, protein, carbohydrates, fats, cardio, weights or anything else related to nutrition or training. You need to understand that there is a simple, but critical procedure you must complete before you lift a weight, jog a mile, start a nutrition program or even set foot in the gym. If you successfully complete this procedure, the nutrition and training will come easy and a lean body will soon follow. If you ignore this step – like most people do – you are destined to fail no matter what you do or how hard you try. This crucial first step is Goal Setting. Goals, when properly planted in the subconscious mind, produce action. Goals create energy and motivation. Goals get you out of bed early in the morning and into the gym. The secret to staying motivated all the time is to set purposely charged goals – in writing – and to stay totally focused on those goals day and night, without taking your eyes off them. A goal with a purpose is the fuel that propels you forward. So you want to motivate yourself each morning: By writing down your goals, you will be 100% more likely to achieve your goals if you write them down, every morning when you wake up

Nutrition

You need you to understand that weight loss and fat loss is not the same thing.

We are looking to burn the fat and feed the muscle, not starve it. When you starve the fat, you also starve the muscle. When you starve the muscle, you lose muscle along with the fat. When you lose muscle, your metabolism slows down and your body enters the “starvation mode.” When your body enters starvation mode, fat loss comes to a screeching halt as your body tries to conserve its energy. When the fat loss stops, you either give up, and gain back the fat you lost or you grit your teeth and drop your calories, starve yourself even more. If you drop your calories even more, your metabolism slows down even more. And if your metabolism slows down even more, fat loss comes to a screeching halt again. This is why the CFS Plan looks

to merge nutrition with exercise, an essential combination for permanent fat loss. To lose body fat, you must create a caloric deficit. There is no other way. A calorie deficit means that you burn more calories than you consume every day. There are two ways you can create this caloric deficit:

1) Decrease your caloric intake from food, or 2) increase the amount of calories you burn through exercise.

Both methods should be used, but of the two ways, burning the calories is healthier, more efficient and more permanent. This is why I normally recommend eating every 3 hours. It will maximize your energy level and your body’s ability to lay down muscle. People who are unaccustomed to this type of metabolism boosting lifestyle may initially say, “I don’t have time to eat every 3 hours,” When you eat every 3 hours, you will maximize your energy levels and you will be more productive throughout the day. Most clients find it easy to consume 3 meals a day and 2 snacks. So, you should aim to consume more frequent meals. Each time you eat, your meals should consist of a combination of protein, complex carbohydrates and fats. A serving of protein is two times the size of your palm, a serving of carbohydrates is the size of your fist, and a serving of fat is the size of the last digit of your thumb. And always drink 8-10 oz. of water before your meals. All 5 or 6 of your meals should be the same size. Since each of your meals and snacks will be small, you will end up saving time.

Cardiovascular Training, First Thing in the Morning!

This is where the real secret to losing body fat lies. Remember that it takes 3,500 calories to burn off 1 lb. of fat. So we will look to burn at least 500 or more calories per workout. For fat to be burned, oxygen must be used. For oxygen to be used, cardiovascular activity must be sustained for a prolonged period. Jump-start your metabolism and maximize fat burning by performing your cardiovascular exercise first thing in the morning before you eat. There are several for this:

After an overnight 8-12 hour fast, your body’s stores of glycogen are depleted and you burn more fat when glycogen is low.
Eating causes a release of insulin. Insulin interferes with the mobilization of body fat. Less insulin is present in the morning; so more body fat is burned when cardio is done in the morning.
There is less carbohydrate (glucose) in the bloodstream when you wake up after an overnight fast. With less glucose (sugar) available, you burn more fat.
If you eat immediately before a workout, you have to burn off what you just ate first before tapping into stored body fat (insulin is elevated after a meal.)
When you do cardio in the morning, your metabolism stays elevated for a period of time after the workout is over. If you do cardio in the evening, you burn calories during the session, but you fail to take advantage of the “after burn” effect because your metabolic rate drops dramatically as soon as you go to sleep.
Morning cardio gives you a feeling of accomplishment and makes you feel great all day by releasing mood-enhancing endorphins.
Morning cardio “energizes” you and “wakes you up”
Morning cardio may help regulate your appetite for the rest of the day.
Your body’s circadian rhythm adjusts to your morning routine, making it easier to wake up at the same time every day.
You’ll be less likely to “blow off” your workout when it’s out of the way early.
You can always “make time” for exercise by setting your alarm earlier in the morning.

During and immediately following your exercise session, be sure to drink 24 oz. of water to replenish lost fluids and prevent dehydration. If your schedule does not allow you to complete your cardiovascular activity first thing in the morning, then walk your dog, do 10 minutes of jumping jacks, or jog in place. Any type of activity that gets your body temperature elevated and your blood flowing before you eat your first meal will be extremely beneficial. Plan your week so that you will perform a minimum of 2-3 thirty-minute sessions each week.

Resistance Training!

The 4th method Resistance Training will be the most effective form of exercise to lay down muscle tone. Resistance Training is the only way to keep your muscle tone while you’re eating for fat loss. When you go on a calorie restricted diet and you don’t do any resistance training, you will almost lose lean body mass. This is not what we want.

Resistance training burns the most body fat after the workout, while Cardio training burns the most fat during training. The real fat burning value in resistance training is the increased metabolic rate after the work out. Building, more lean mass increases your metabolic rate so you burn more calories at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry. For each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 5 lbs. of muscle will burn approximately 175 to 250 calories a day or an extra pound of fat every 7 to 10 days, without making any other changes.

Regular resistance training boosts your basal metabolic rate by 15%. This is because muscle is “metabolically active” and burns more calories than other body tissue even when you’re not moving. How great is that! You’re burning fat when you’re not even moving, resulting in a higher metabolism and smaller clothing size.

This is one more way that we are turning your body into an all day fat burning machine. And this is why, in order for you to realize the results you are looking for, it is important that your resistance and cardio training program be efficient and effective, and as your Fitness Coach, I’ll design this program for you and update it on a regular basis. I’ll develop a personalized Fat Burning and Muscle Toning Program that will call for you to complete 2-3 – 60 min. sessions per week. How’s that sound?

So let’s set up an appointment for your First Training Session. We just need to meet up, preferably within the next day or so, I’ll spend 60 minutes with you, evaluate your situation, train you , answer all your questions and explain exactly how I can help you reach your goal in the fastest time possible.

Sound good? Its $80 for the hour and after the session, you’re under no obligation. If you enjoy the training session and I know that you will! You are not obligated to buy any amount of package sessions. You only pay for the amount of sessions that you train for on a week to week basis. That’s it!

So, are you up for the Challenge! I am looking for THOSE who are willing to take that challenge! The question is, “Will you CHOOSE to be one of them?”

So get excited! This is not a temporary fix, but a change for life! Expect success!

Just click on the link, complete the form and get the hard part out of the way…the action! I’ll take care of the rest – Do it now!!

Best in Health,

Your Fitness/Self Defense and Motivational Coach,

Vinny Cruz