Columbus Personal Trainer – Greg Jasnikowski

15 Rules On How To Lose Weight Fast

Posted: October 23, 2011 in Nutrition

15 Easy Tips For Rapid Fat Melting

Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.

Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”

Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.

Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

Next: Possibly the most important weight loss discovery in the last 50 years >>

How To Lose Body Fat Withouth Leaving Your Home.

Posted: October 14, 2011 in Uncategorized

Losing fat really doesn’t require hours of workouts per week.
You can lose tons of body fat if you follow these 3 steps.

1. Sleep

Sleep enough that is. If you don’t give your body time to recover from your workouts or daily activities your body won’t operate efficiently.
Your car won’t drive very well if you overheat the engine.

If you want to make progress you need to make sure your body is healthy and rested.

2. Eat

Eat low glycemic carbohydrates, lean proteins, good fats, and drink water. On top of it make sure your body gets necessary vitamins and minerals.

That’s it.

Pretty simple

I don’t understand why people complicate their lives and make themselves sick by eating “shit” (excuse my polish)

If you eat healthy foods your body will adjust itself and sooner or later you will see less fat on you.

3. Exercise

Exercise (a little) Eat less and workout more is just a slogan invented by marketers to confuse you even more. Yes, eat less crap that they are selling to you and you won’t have to spend 90 minutes a day in boot camp class that leaves you sore for 4 days. (Unless you like it)

Sleep, Eat and Exercise and……. be freaking patient. You can’t just lose all the fat yesterday. It takes time and you know it so don’t use it as an excuse.

You put that crap in your body to gain fat at first place and you didn’t have any excuses doing it.

It’s really not that difficult to lose fat.

If you need a hand you can follow this program and see for yourself that losing fat is quite simple.

Burn Fat Not Time.

Greg

Is Your “BUT” Too Big?

Posted: October 12, 2010 in My Thoughs

I talked today to one of my clients who few weeks ago was full of excuses and was living in denial. She was in constant fear of opening herself and taking live by the horns.
She came to my class to watch it and left with more fear that she entered the gym with.

The only reason why she felt that way (as she told me today) was that she just didn’t understand how could she ever complete workout like this? She was giving herself all the buts.

1. I’d love to lose weight…. BUT (this class looks so intense)
2. I’d love to look better…..BUT (my thyroid won’t ever let me lose any weight)
3. I’d love to feel better……BUT (my knee hurts)
4. I’d love to get more energy…BUT (when I was dieting last time I felt horrible)
5. I’d love to have this trainer to help me…. BUT (I am afraid to ask him)
6. I’d love to be able to train like those folks in the class…. BUT (I am not that good, smart, strong, young, lean, fun to be with, motivated,…….BUT BUT BUT

Shut your BUT !!!

Break the shell of self doubt and start doing something that will give you all those things you would love to have.

Don’t let TV tell you what makes you happy and what should you eat, drink, drive, wear, visit or experience b/c it’s all advertisement to make you spend money.

If you can’t have it you get upset, you get less worthy, you start hiding, your self doubt, you don’t feel alive anymore.

You start using your “BUT” to build your excuses. You start relying on easily accessible comfort. (FOOD, ALCOHOL, MEDICATION)

The question is….. WHY do you allow your “BUT” to stand in your way to live your life to the fullest?

My client is in the process of releasing her BUT from her vocabulary. Another one that follows is (I CAN’T)

New words have substituted those ‘cry babies’ BUTS and I Can’t…. Words like I WILL, I CAN, I AM NOT AFRAID

She is not only losing weight but she is getting her life back.

How big is your “BUT”? and what are you going to do about it?

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Build Muscle and Burn Fat From The Comfort Of Your Own Home

Posted: August 18, 2010 in Training

Dear Fitness Enthusiasts,

Most folks don’t know this.

But whether you’re man or woman, one of the biggest secrets to burning fat is to build some muscle.

Sounds crazy, I know. But it’s absolutely true.

The more muscle you have, the more calories you’ll burn — even while you’re on the couch watching television.

That’s why I want you to read today’s article with a close eye … and discover how you can start building muscle and burning fat like never before.

Build Muscle and Burn Fat From The Comfort Of Your Own Home

If you want that ‘ultimate’ beach body, building a little muscle will help you get there.

There are two main reasons for this:

1. Muscle is what gives you body that lean, sleek, sexy look.

2. The more muscle you have, the more calories — and ultimately body fat — your body will burn.

Now if you’re a woman reading this, I know what you might be thinking … "I don’t want to build muscle and get big and bulky."

Rest easy. It’s not easy for women to build that degree of muscle. What’s more, building muscle for a woman is what gives her that toned, tight, sexy look.

So don’t worry. Even if you do put on a few pounds of muscle, you won’t look like Arnold back in his glory days!

So what can you do to build muscle?

Easy. Start with these simple exercises you can do in the comfort of your own home:

Hindu Squats – place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you.

Jump Squats — Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position.

Pushups — Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position.

There you have it. Three exercises you can do today (even as soon as you’re done reading this!) that will help you build muscle and burn fat.

If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups.

(if you can’t do that many, then do as many reps as you can for each exercise. Then gradually build up.)

Once you’re done with this superset, rest a minute or two. Then repeat 2 – 4 more times.

Do this, and I guarantee you’ll be huffing and puffing in no time. But best of all, you’ll be on the path to creating the "beach body" you’ve always wanted.

Oh and by the way — if you haven’t already, make sure you claim your FREE fitness consultation (an $87 value)

You’ll meet one-on-one with a highly-trained health professional. You’ll discuss specific nutrition and exercise techniques you can use for YOUR body to start seeing amazing results in just a few weeks.

To get started today,click here.

12 Minutes a Day To a Stronger You?

Posted: July 28, 2010 in Training

They’re the most neglected muscles in your body.

And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

Strengthen Your Core in 12 Minutes a Day

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

That’s why if you’re serious about taking control of your health and losing that stubborn fat, I highly recommend you take advantage of your free Fitness Consultation (an $87 value).

There’s no obligation. And it’s completely free, no strings attached.

During this consult, you’ll receive detailed, actionable info on how to rev up your metabolism, burn fat faster, and stay healthy year-round.

Best of all, all this advice will be tailor-fitted to YOUR body and YOUR metabolism.

That means this is information you won’t find in a book or on the Internet.

To get started today,click here.

Fat Ass vs. Spartan

Posted: July 13, 2010 in My Thoughs

First of all Fat Ass is not always a fat person.
What is the difference between “fat ass” and “spartan”
Fat Ass is a person who in my opinion has no life.
Fat Ass is a person that always complains about everything, watch too much news, has zero motivation for anything, chooses to be lazy, and won’t push outside the comfort zone. Fat ass is a consumer without the brain. He/she will follow what they are told.
Of course they have feelings but they don’t express them b/c they don’t believe in change. They are afraid of change.

Spartans on the other side just can’t waste their lives. Spartan is a person who knows what they want. Spartan has a goal, purpose in life. Spartan doesn’t care what other people say. Spartan fights all the time for his/her goal with attitude of a winner.

Fat Ass and Spartan are made with one second decision. This is how little separates those two categories.
In my opinion EVERYTHING starts with the thought.

If you are a Fat Ass your thoughts are always negative. (e.g this won’t work, why bother, how much does it cost, whatever)
If you are a Spartan your thoughts are always positive. (e.g I will try it, There is a chance, how much can I gain from it, great)

How this attitude applies to your fitness success and potentially your health?

If you are a Fat Ass you won’t go to the gym, class, workout, bike ride, swim, tennis game, b/c (look at the thoughts above)
If you are a Spartan you will always be up to some new exciting way to exercise b/c (look at the thoughts above)

There is a good chance that a Fat Ass will end up with well…. fat ass that can adversely impact his/her health in the future and lead to more negative events.
Spartan on the other hand will stay in shape which may help to great health and all the benefits related of having great health.

Each of us can easily choose the side in here. It takes only 1 second to decide which one do you want to be in your life.

The choice is yours.

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5 Weight Loss Myths You Buy Into

Posted: June 15, 2010 in Personal Training

* by Reader’s Digest Magazine, on Fri Jun 4, 2010 6:06am PDT

Unrealistic weight-loss goals are really tough to live up to. Here are five of the leading myths that lure people into trouble with weight loss, and the truth about them:

Myth 1: Your ideal weight is what you weighed when you were first married (or graduated from college, or before you had children).

If you’re hoping to get back to what you weighed a year or two ago, fine: There’s a chance you really might get close to that weight again. But if we’re talking 15 or 20 years ago, you might want to reconsider. Many people put on weight as they get older. And no matter how hard they try, they have a tough time being as active as they might have been in their early twenties. Don’t live in the past. Set a weight-loss goal that’s appropriate for the way you live now.

Myth 2: Your ideal weight is the number listed on a standard height and weight chart.

True, height and weight are often related. Taller people weigh more than shorter ones, all things being equal. But all things are never equal. Many other factors play a role in determining what you weigh. For example, your body type: big-boned and solid, small-boned and light, or in between. Your metabolism: whether you naturally burn brightly and move a lot, or take things more slowly. The number of fat cells you have. How much your parents and other relatives weigh. The number listed for someone your height on a standard weight and height chart is just an approximation of what your healthy weight should be. Don’t let this one number be the way you determine if you’ve succeeded or failed.

Myth 3: Your ideal weight is the lowest weight you’ve been able to get down to when you’ve dieted in the past.

Okay, so you’ve lost that much weight. But the fact that you’re dieting again says you gained at least some or perhaps all of it back again. If you set a weight-loss goal that’s too low for you to maintain, you’ll get caught in the trap of yo-yo dieting — losing weight, gaining it back, and trying to lose it again. The best weight goal is one you can live with.

Myth 4: The less you weigh, the healthier you’ll be.

Not true. In fact, many studies show that if you’re overweight, even seriously overweight, losing just 5 percent of your current weight is all you have to do to get the bulk of the health benefits: Lose that much and you’ll dramatically lower your risk of heart disease, stroke, diabetes, and even some forms of cancer. In fact, most of the health payoff comes in that first 5 to 10 percent.

Myth 5: If you don’t get down to your dream weight, you’ll never be happy.

You don’t believe that, do you? A number is just a number. And if it’s a number that leaves you frustrated and stuck in an endless cycle of losing weight and gaining it back again, it’s time to retire it for a more reasonable one.

It could be very frustrating for me as a trainer to constantly help you chase the imaginary goal that often times may be un-realistic. On top of that if you are not following exactly recommendations and training schedule as planned at the beginning of the training program don’t expect miracles. Just the fact you showed up to a workout session doesn’t guarantee you will lose weight/fat.

It’s like trying to win mega millions without ever buying a ticket.

“When you maximize your talents, you’re on path, on
purpose, on target. When you don’t, you’re off path, off purpose, off
target.”

Kevin Hall
Author of Aspire.

Do you really burn more calories everyday that you consume? to lose weight
Do you really eat clean, healthy low glycemic, low in salt food? to lose weight
Do you really get enough sleep to refresh your body for another stress? to lose weight
Do you really drink water and avoid pop and other sugary carbonated drinks? to lose weight
Do you really put the alcohol down and don’t drink any for more than a month? to lose weight
Do you really push your body and mind at every workout? to lose weight
Do you really let your biochemistry of your body to reach homeostasis? to lose weight
Do you really keep your body in right PH level? to lose weight
Do you really don’t take any meds that may slow down the process? to lose weight
Do you really stick to a program and check your progress frequently? to lose weight

Overwhelmed? You should be. It’s quite a task to lose weight.

How many years did it take to get your education?

Kindergarten, Elementary School, Middle School, High School, College…. or even more

You see weight loss is just like getting your education. You’ve got to start with small steps and then consistently add more and more load in a progressive way. You can’t just go to Elementary School for your Master’s Degree. You would get overloaded and ended up with nothing but confusion and a headache.

Take your time. You didn’t gain all that way over night. You are not going to lose it over night.
Be patient. You were very patient while gaining your weight. Now you’ve got to be patient to lose it.

Be smart. Don’t fall into ads and promotions of some useless gadgets b/c THEY DON’T WORK.

You work on your body not on the machines anyway. So why bother? You have over 600 muscles in your body ready to burn fat. Use THEM instead.

BURN FAT NOT TIME

gREg

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Fitness

Posted: June 11, 2010 in My Thoughs

What do you consider Fitness?

How much you weight?
How low is your body fat?
How much can you bench press?
How far can you run?

How about How do you feel everyday and how do you approach your life with everything that surrounds you?

Have you thought about it?

Why do you get moody?
Why do you snap?
Why do you get depressed?
Why you flip someone off while driving?
Why do you get so impatience while standing in line at the grocery store?
Why do you treat customer service people like crap?
Why do you criticize others?

Because you are not fit! That’s why. Fit mentally, physically and spiritually.

Why cant you just be happy for 1 minute?

I met very few people in my life that are happy, positive, and fit. How do they do it? They don’t worry about what other people say. They appreciate what they have and who they are. They usually make friends very fast. They don’t get sick as often. They just enjoy everything.

Are you fit?

The Only Reason Why You Can’t Get Results Is… You Don’t Believe You Can

Posted: June 11, 2010 in My Thoughs

If you believe it you can achieve it!

I think that EVERYTHING starts within our minds, with the thought.

Every action is determined by our thoughts. Good or bad. Often times our thoughts are affected or infected by other people’s thoughts. We are influenced by media, advertisement, papers, radio, internet, celebrities, parents, teachers, friends, books, articles, and many many other sources that create our perception, believe system and thus push us to be what we are.

Look at the animal born in captivity for example. Do they really know what wilderness is? If you are born blind do you really care that you can’t see?

Now, what makes it so difficult to stay in a healthy state? Why after you let yourself go you have such a hard time to get back in shape?

Where you born this way? Hell no. Everybody is born with average 40 b fat cells. Right at the gates everybody has the same chance to stay healthy and lean.

The first problem is…. You parents. They are responsible for how you are going to end up at the beginning. I see kids who are overweight, obese and on medication all the time. Is it really their fault? They don’t know any better. Parents feed them junk making them sick and then they put them on meds to make them sicker.

Before they realize what needs to be done to get healthy often times is way too late. The damage has been done and it’s very difficult to reverse it.

Now I can see how you can lose the hope and start believing that weight loss in impossible for you. However, I tell you know that you can still do it. You can still get in shape. It may take longer, It may require more discipline, it will definitely require to get outside your comfort zone. But it can be done.

On the other hand if you are perfectly healthy but over fat and your goal is to look better, yet you don’t show much progress during your training program I think you are just wasting your time. There is absolutely no reason for which you shouldn’t lose up to 2 lbs of fat per week unless YOU don’t believe in yourself.

Disbelieve in this case leads to action that sabotages your whole effort at the gym. You still go to drive-thru and buy your so called food, you still drink your pop, you still eat your cookies, you still get too much salt, sugar and chemicals in your nutrition and you still blame the whole world for your failure.

Start believing in yourself. Find the confidence. From the physiological stand point losing weight is quite a simple process.

Calories in vs Calories out, good quality, low glycemic meals delivered frequently enough to keep the metabolism running on high gear and exercise to push the body towards bio-chemical / physiological responses that will speed up the process.

This is it…No magic, no secrets, no necessary to buy hundreds of books, audio tapes, videos and home fitness equipments that somehow magically will turn your body into fitness model as depicted in those infomercials.

Your weight loss training is composed of 3 things.

1. Sleep (recovery)
2. Eat (fuel for the body)
3. Train (specific adaptation to imposed demands) Heavy lifting = big muscle Endurance Training = Improved Cardiopulmonary System.

And there is one more component… The most important one…. YOU BELIEVING THAT YOU CAN DO IT!

For whatever reason you decide to lose weight (as long as they are healthy reasons) you whole process starts in your head with with thought that YOU can do it.

Everything else is just a tool to help you get there. If you don’t have it in your head all these tools won’t work.

I talk to you soon.

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Why Can’t I Lose Weight? I Do Exercise Everyday.

Posted: June 8, 2010 in Nutrition

Is this 1 million dollar question?

Seriously,

If you don’t know why you don’t lose weigh even if you exercise every day you must have been born on Mars.

Okay there could be some underlying problems related to some medical condition that one could have and they can slow down the process of losing weight a little.

However, in majority of the cases if you don’t lose weight is simply because you eat too much. PERIOD.

You have to be brutally honest with yourself and admit that the weigh you are hoping to lose is now going anywhere because you just don’t balance your meals in right way, you eat food that slows down your metabolism, you eat too much food.

I heard thousand times people who told me that they were eating healthy. (in their opinion)

It turned out their nutrition was horrible. All it takes is little research and little discipline applying simple strategies and you are on your way to lose weight.

Stick with it for 30-40 days and your “new way of eating” becomes a habit. You just do it without thinking about it. Just like brushing your teeth. Do you have to force yourself every morning to brush your teeth? No, you just do it ( I hope)

The same applies to your nutrition. Don’t restrict yourself. Eat towards the ultimate reward.

Your Health and great quality of life.

I will talk to you soon

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