Wednesday, June 24, 2009

7 Rules to Having Insane Amounts of Energy While Losing Belly Fat

Got these tips from my idol, Craig Ballantyne:

#1 - Cut processed carbohydrates & eliminate all added sugar from your diet

If you want to lose belly fat, these are the first foods that need to go. And you’ll quickly find that you have more energy because of the elimination as well.

Personally, I’ve found nixing the breakfast cereals from my diet were a big factor. And if you find breakfast cereals leave you hungry and tired, then you’re a perfect candidate for this plan.

Also, skip the bread at lunch if you find yourself snoozing at 2pm in your chair. And especially if you operate heavy machinery.

#2 - “Drip” Your Caffeine

I’m miffed at myself for misplacing this research paper, but I once read the US Army found that providing small doses of caffeine over time lead to better energy levels than giving the caffeine all at once.

What does this mean for you?

Until they start offering caffeine IV’s at Starbucks, you can just drink multiple Green Teas (about 80mg caffeine per serving) rather than a Venti Americano from Starbucks (about 330mg of caffeine).

There will be no crash and burn on the “caffeine drip”.

#3 - Go to bed and get up at the same time everyday, even on weekends.

I don’t know how many times I read this piece of advice, ignored it, and wondered why I struggled to get back on track every Monday.

So when I finally did it, it was like magic. This has been the BIGGEST change I’ve made in the past year, and I credit it with increasing my energy at least 10%, if not 20%.

Follow this rule for 2 weeks and you’ll be amazed at how much more mental energy you have.

#4 - Exercise(& you should probably do it in the AM)

Short, burst exercise sessions not only help you lose belly fat, but will make you more alert all day long.

There’s no “fat burning magic” to exercising first thing in the morning, but from a pure lifestyle perspective, I don’t think there is any better time.

Morning workouts avoid late afternoon excuses, and since consistency is key, the morning seems to be the best time for most of us.

#5 - Eat more whole, natural foods such as fruits, vegetables, & raw nuts

First of all, if you do this, there’s less room for processed carbohydrates and added sugar. Second, research shows subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet. (Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)

#6 - Lose weight & get control over your blood sugar

Overweight folks suffer from sleep apnea (meaning they wake up more in the middle of the night), high blood pressure, and high blood sugar, and none of these are good for your energy levels.

So lose belly fat and you’ll start sleeping like a baby, and living like a maniac (that is, someone full of energy!).

#7 - Drink more water

When I don’t, I suffer. And my clients, especially the ones who travel a lot, always report increases in energy when they finally listen to me and start drinking more water. Add an extra cup of water to breakfast, break, and lunch, and you’ll soon see a difference in your thinking.

Saturday, June 20, 2009

The Practice of Yoga

The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.

Yoga Poses

Many people think that yoga is just stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses or postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the tradition in which the teacher has trained.

Yoga Practice

Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking about "your practice" is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day.

Wednesday, June 10, 2009

Exercise and Colds and Flu

A recent study sponsored by the American College of Sports medicine indicates that exercising moderately while you have a common cold doesn't affect the severity or duration of the symptoms.

It is a widely accepted notion that exercising and keeping in shape will reduce the risk of getting sick, but nothing has been previously documented to demonstrate whether working out while suffering from a cold would reduce or intensify the symptoms.


1. If you have a runny nose, sneezing or scratchy throat, only the it is safe to exercise at low intensity levels.

2. If you have fever, dry cough, sore muscles, vomiting, diarrhea: exercise not recommended, resume more intense physical activity when cold, or infection is gone.

Monday, June 8, 2009

Jumping Rope

The jump rope is a tried and true method for improving conditioning and coordination. If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight.

It takes time and practice. It has been said before that practice is the mother of all skills. These words definitely apply to jump rope training.

Many athletes attempt the rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete.

There are several options for jump rope workouts. The most obvious choice is to train with the rope for timed rounds. For example, many boxers will train with 2 or 3-minute rounds. During the round, they will alternate between faster paced work (ex. double unders) and less intense skipping (ex. jogging or running in place with the rope).

This style of rope work will mimic the physical demands of an actual boxing round. Each round contains intense moments (ex. throwing punches) followed by lulls in activity (ex. circling the ring).

You can use the rope to replicate these physical demands. With regular practice, you will be able to maintain a fast pace throughout the round.

Another option is to perform full speed intervals with the rope. For example, you will spin the rope as fast as possible for 60 seconds.

Stick with a full speed run in place style of spinning or double unders. There should be no lulls in activity. Maintain a full speed effort.

You can then rest 20 to 60 seconds in between intervals. The amount of rest will depend largely on your level of conditioning and proficiency with the rope. Strive to improve your work rate per round, while decreasing the rest required between intervals. A sample workout could consist of 6 x 1-minute intervals, each separated by 30 seconds of rest.

Another option is to use the rope as part of a circuit training routine. You can mix and match rope work with several bodyweight exercises to develop a brief, yet intense conditioning routine.

One routine could include the following:

  • 100 Rope Turns
  • 10 Burpees
  • 10 Pushups
  • 10 Bodyweight Squats

Repeat the circuit 10 times.

For this circuit, you will work through these 4 exercises as fast as possible. Your goal is complete 10 circuits, resting only when necessary. Advanced athletes will be able to work through the entire routine without stopping.

Another option is to combine circuit work with timed rounds. For example, perform the following sequence as many times as possible during a 2 or 3-minute round:

  • 50 Double Unders
  • 5 Burpees

Perform 4 rounds, resting 1-minute in between rounds.

Jump rope training can also be performed as a finisher. Simply close the workout with a 5 or 10-minute round. Work to maintain a fast pace throughout the extended interval. The use of an intense finishing movement will ensure the workout was of adequate intensity. In addition to building endurance, the finisher will enhance mental toughness.

Thursday, June 4, 2009

BFS Testimonials

Before I had vertigo and hypertension but before the engine 2 diet I have my strict diet from my cardio and neurologist already and when joined Engine 2 diet it help me a lot. I no longer experience any attacks.

My bp from 140/90 when down to 90/70 last May 23. My weight before was 57 kilos now I’m only 54 kilos. Thanks to my cardio exercise and my Engine 2 diet.

Emee V. Billano


I only lost 4 lbs but I still feel great.. My blood pressure is already normal.. From 140/100 now its only 110/80 and sometimes 120/80.. The doctor already advised me to stop my lipid lowering medicine because the result of my lipid profile can be address by proper diet and exercise. I did some little cheating too but I manage not to eat white rice for the past 2.5 weeks.. ( oh I did cheat with rice, 2x only but half cup of rice)..

I love Engine2..

Precila Verbo

Wow! In my case, I’ve lost 8lbs for the past 2.5 weeks! Yahoo! and to think that I wasn’t able to religiously attend our exercise session. Did some “little cheating” too, he he. . . my soya milk is choco flavor (am not a milk drinker really) and I would order salad (good, yeah?) or plain pasta (tomato basil or marinara sauce) and choco cake (am a chocoholic) everytime me and my husband would dine out. What more if I did exercise and eat strictly engine2, right?

Above all, I feel great! Will try to attend the exercise sessions as much as I can this time and no choco cake (hard to find dark choco cake) anymore, promise!

Thanks to Engine2!!!

Winnie Henderson


I’ve lost 6 lbs. since the start of our Engine2 diet. Exercises are very good specially the strengthening sessions. Right now I feel good and my stamina has improved a lot. Thanks to Engine2 and Ico

Ricson Talabucon


Hey guys, my waistline now is 33 “still big” , it used to be 37. My blood pressure is normal from 130/100 to 120/80 , I can already wear my old jeans which was kept for three years. And am not having vertigo attacks anymore.Engine2 diet is worth it. Thanks

Marilou A. Oligo

Tuesday, June 2, 2009

Dumbbell Calf Raise

Stand with your toes on the block and your heel hanging off the end of the platform. Do not hunch, but rather keep your body straight. Keeping your leg straight, lower your heel and the weight as far as possible toward the floor. Rise on your toes as far as possible. Hold the contraction briefly, then slowly return to the starting position. You can also point your toes in or out to vary the area of emphasis in your calf muscle.