Biggest Loser Mike with Trainer Jimi Varner

Never skip breakfast!

This post is brought to you by our friends at Results Fitness, owned by Alwyn & Rachael Cosgrove

Never skip breakfast. Why?

Eating breakfast jump-starts your metabolism first thing in the morning. Any time you eat you'll get a slight bump in your calorie-burning rate, since it takes energy to digest food. The morning meal is particularly important. Research shows that breakfast eaters have an above-average metabolic rate; skippers have a lower than average rate.

You may not think of it in this way but while you sleep, your body is fasting. When your body runs out of nutrients from food it must cannibalize its own muscle tissue. After four hours without food, the body suppresses its ability to burn calories in order to conserve energy and goes directly after muscle tissue instead, converting muscle to glucose for energy. Over time, this slowly decreases the amount of muscle tissue that the body has, which, in turn, decreases your metabolic rate. Since muscle tissue burns calories not fat, it becomes more and more difficult to lose the fat and the weight. Eating breakfast first thing in the morning halts this cannibalization.



That's why BREAKFAST RULES!

MetaCardio is now on Amazon.com?

MetaCardio is now available at Amazon.com!

For those of you who were waiting for MetaCardio to be available on Amazon.com, your wait is over. I received an email from my publisher that due to our sales numbers, Amazon wants to help distribute our book. Awesome news! Here is a link below!

Remember, MetaCardio is in FULL COLOR and featured 50 unique workouts using over 100 different exercises!

Biggest Loser Mike's 'Secret Weapon'

Local 4 News - Biggest Loser Story

Here is the video from ClickOnDetroit.com Local 4 News Story about Biggest Loser contestant, Mike Morelli and his secret weapon, Trainer Jimi Varner.



http://www.clickondetroit.com/video/19438378/index.html

Mike Morelli is NOT a loser

Last night, I sat in the 2nd row of the NBC The Biggest Loser Finale and watched in hopeful expectation that my client and friend, Mike Morelli, would win the title of "The Biggest Loser" Season 7. While Mike didn't win the title, losing by less than 1%, he did lose 207lbs, ending his journey at a lean and mean 181lbs! Congrats Mike, I am proud to be your trainer and friend.

Biggest Loser Week for Jimi

On Sunday night, 5/10, I will be featured on Local 4 News at 11pm in a story focusing on Biggest Loser, Mike Morelli's 'secret weapon', (shhh: it's me). I know 11pm is late for a Sunday night, so you might want to set the DVR


On Tuesday, 5/12, I will be at the Biggest Loser Finale show in Los Angeles. The show airs live on NBC from 8pm - 11pm. I will be there to support Mike Morelli as he is in the running for the $250,000 prize.

The Biggest Loser Final Four

Below is a question that a reader of this blog had for me. I deleted the name of the gym he mentioned to protect the idiots who work there.

QUESTION FROM READER: I talked with Fitness(NUMBER 19 here) gym last night. They have a Personal Trainer, but they offer a 'special' where you work out with him for 2 sessions - then you're on your own to continue. I asked them if there isn't a benefit to having a Personal Trainer - and they replied that if I wanted to I could continue with the Personal Trainer, however, there really is no benefit if I'm able stay going on my own. Being a Personal Trainer, I would think you might see more benefits of having a personal trainer then just someone who calls the client to get them to the gym. Could you help me understand what that would be?

ANSWER FROM JIMI: Obviously, Fitness(NUMBER 19) was trying the soft sell approach for their training. I totally disagree. As a 10-year, full time Personal Trainer, I understand the benefits that a good personal trainer can bring you. I am NOT ONLY a personal trainer by trade, but, I also use the services of other personal trainers to create my personal programs, keep me accountable, and give me honest feedback on how I am REALLY doing/looking. A good personal trainer can work with you based on your budget, needs, and goals. I have over 250 clients that use my services in a variety of fashions. Some train with me 3 times a week, others only once, but many others use my services once every 6 - 8 weeks. I design a program for them to use on their own. Once they adapt to the program (are no longer seeing gains in muscle, fat loss, etc..) we schedule another appointment and change their program. I offer these services to anybody who is willing to commit themselves and work hard.

* to check my availability, send me an email at JimiVarner@aol.com with "Personal Trainer Request" in the subject line

8 minute abs!

Another study confirms it, eat less!

I recently came across yet another research study confirming that regardless of Protein, Carb, and Fat ratio, less calories taken in means WEIGHT LOSS! Below is the article, which confirms what I wrote back in 2005 in my book, The Dieters Deliverance available at Amazon.com

Cutting calories key to weight loss: study By AFP - Thu Feb 26, 8:42 AM PST
LINK: http://health.yahoo.com/news/afp/healthobesity_20090226164329-print.html

Overweight patients cast a shadow at a weight reduction clinic. A new study has found that eating heart-healthy, low-calorie foods and exercising is the key to losing weight regardless of levels of protein, fat or carbohydrates.(AFP/File/Frederic J. Brown)

The research, funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, seems to argue against blanket use of diets that do not necessarily limit calories but call for eating certain foods such as vegetables or proteins, at the expense of others.

The NIH study of 811 volunteers, 38 percent of them men and 62 percent women, aged 30-70 and either overweight or obese, looked at diets that have been popular in the United States in recent years, even as the number of obese Americans has soared.

The "Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) study found similar weight loss after six months and two years among participants assigned to four diets that differed in their proportions of these three major nutrients," said researchers.

"The diets were low or high in total fat (20 or 40 percent of calories) with average or high protein (15 or 25 percent of calories). Carbohydrate content ranged from 35 to 65 percent of calories.

"The diets all used the same calorie reduction goals and were heart-healthy low in saturated fat and cholesterol while high in dietary fibre," said researchers, whose study is published Thursday in the New England Journal of Medicine.

Participants lost an average 13 pounds (5.9 kilos) at six months and maintained a nine-pound (four-kilo) loss at two years.

"These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight," said Dr. Elizabeth Nabel, director at NHLBI.

"This provides people who need to lose weight with the flexibility to choose an approach that they're most likely to sustain: one that is most suited to their personal preferences and health needs," she stressed.

Sixty-six percent of US adults are overweight and of those, 32 percent are obese, Centers for Disease Control and Prevention data show.

Golf Training Video (humor)

Another MetaCardio testimonial

This past Fall, I released a book titled MetaCardio, and the response has been huge. Since then, it has been our best-selling title. Below is one of the latest testimonials I've received.

"I originally hired Jimi to get me in shape for my wedding. My intention was to work with him for 90 days, get married, then go back to the gym and work out, as I have done for the last 20 years- working out on my own, in the typical fashion--weights 3 days a week with some cardio thrown in on off days. That was 2 years ago and I'm still with Jimi. Before I go on, I will mention that I met my goals for my wedding, not only for my weight but more importantly in the mirror. I find that Jimi's attention to my personal goals is astounding. Jimi will change my workouts to keep them fresh, make constant nutrition recommendations, follow up with emails when promised, and come up with the latest most advanced techniques available. The meta-cardio program is the best workout I've ever done. It's never boring as you can change exercisers per your goals, as well as numerous cardio opions. It's also a major time saver as I only work out 3 times a week, for 30 minutes at a time. I find myself wanting to eat more to give myself the fuel for next work out!!... dieting is a thing of the past !! My metabolism is in hyperdrive! Jimi has also been quick to point out, that the mirror and the tape measure are important when it comes to weight loss, not just the scale. I can go month to month and not lose a pound but my pants are loose, because there is muscle, where there used to be fat. These last 2 years with Jimi have been a very positive experience, not only for the excellent advise and the evolving workouts, but as a an overall positive force."
- Michael J. Hach

To learn more & order your copy of MetaCardio, visit: www.MetaCardio.com

Jay Towers interviews Jimi Varner on Fox 2 News

How diet and cardio hurts your weight loss without you knowing it

With 2009 right around the corner, many of you will be starting a diet and exercise plan. Like years past, your efforts will be in vain if you don't change your approach.

#1: Severe restriction of calories - each of us has this wonderous built-in mechanism that kicks in during a famine. Whenever there is severe caloric restriction, our metabolism slows to meet our reduced calorie intake. This brings weight loss to a hault! To avoid this crash, start by lowering your intake by a mere 250 calories a day, if you lose 2lbs in 2 weeks, great! If not, reduce your calories by another 250 and repeat.

#2: Too much 'same pace' cardio - study after study shows that 'steady-state' cardio (the pace remains the same) will do next to nothing for fat loss. Interval training, where you alternate fast and slower paces, does a lot more for weight loss. Just compare your average sprinter to your average marathon runner. One is lean and muscular and the other is generally soft and flabby.

#3: Lift to lose & eat frequently - to lose weight in 2009, you much lift weights. Studies continue to show a dramatic rise in metabolism that comes as a result of lifting weights. The process breaks down muscle tissue, which has a greater 'metabolic cost', hence, more calories burned. Frequent meals were once thought to keep your metabolism going, but the latest research shows that might not be true. Instead, experts speculate that frequent feedings may instead reduce your desire to overeating at your next sitting.

Apply these simple rules in 2009 and finally claim that hot, lean body that you deserve!

5 mistakes people make when trying to get ABS!

Let's face it, we are only hours away from the beginning of a new year. Many of you are thinking about a new program, new diet, and making resolutions to get there. If you are reading this blog, chances are, you will be training for abs!

From what I can see in the gym and the questions I get, most people are going about it all wrong. Here are 5 common mistakes people make when trying to get abs!

Mistake # 1:
Doing 1,000s of crunches - it's not enough to do traditional mat crunches. Now, you can turn your knees to either side, hold a weight behind your head, medicine ball, everything but the kitchen sink. Do any of these variations help? Not quite. Flexion and extension are but one way you can train your midsection. It takes a variety of movement patterns and strategies to sculpt a six-pack!

Mistake # 2:
Going on a low-fat diet - sure, reducing calories is important. But not to the point of starvation. You should be going slightly below maintenance. Shoot for 250 calories LESS than what you are currently doing. You should see results within two weeks, if not, shave off another 250 calories and repeat the process. Don't crash diet, slow and steady will win the 'abs' race.

Mistake # 3:
Having a 'Core' day - midsection training should be a part of an overall balanced program, not the entire focus. You can insert midsection training ANYWHERE in your program. It doesn't have to go at the beginning, middle, or end. In fact, mixing it up can bring better results.

Mistake # 4:
Too many isolation exercises - be careful not to include too many 'small bodypart' movements like, arm curls, triceps kickbacks, side raises, etc.. at the expense of chin ups, presses, rows, squats, etc... Big body part movements are going to burn more overall calories and help you to lose fat faster. Faster fat loss leads to better looking abs.

Mistake # 5:
Inconsistency with good nutrition - sure, you can take a cheat day, just make sure it's not more frequent than once a week. Most people would do best to eliminate it all together, but some of you can control yourself and enjoy a small spike in calories without blowing your diet all together.

Jimi appears on Fox 2 Weekend 12/28/08

This morning, I joined Jay Towers in studio for a quick workout and fitness tips. You can watch the video by clicking here.

How to SAVE & LOSE WEIGHT after the holidays!

#1: SAVE MONEY: Don't throw out the leftovers - wasting food makes you feel guilty for good reason, a lot of people are hurting financially. Join the 'clean your plate' club, but use SMALLER PLATES. Whatever holiday foods you have left, simply eat them in portion-controlled amounts until they're gone! This saves you MONEY on your next trip to the grocery store.

#2: SAVE TIME: Train with weights using big bodypart movements - don't do arm curls, triceps kickbacks, etc.. they are a waste of time. Instead, perform 'big bodypart' movements like push ups, squats, and chin ups. They burn more calories and you won't have to spend as much time in the gym to get a fat burning workout.

#3: SAVE FACE: Don't tell anyone about your weight loss efforts. By eating what you have leftover from the holidays and spending less time in the gym, you will be flying 'under the radar' and will lose weight without having to give explanations to your friends and family.

Congrats on an awesome season Tom Smith!

Tom Smith is one of my clients and good friends. He has an incredible work ethic and always gives it everything he has in the gym. In the 2008-2009 "Over - 40" Hockey League, Tom tied for 1st place with 30 goals, 8 assists, and 1.58 average points per game. (Tom is in the middle row, 2nd from the right.)