Funk's Mailbag

Funk's Mailbag

Hey Readers, I would like to introduce a new part of the Blog called Funk’s Mailbag. Every month I will choose 3 questions that have been sent in by you, the Reader. Please send in your questions and it may be featured in the Blog or in my soon to be launched monthly e-newsletter.

Question

Dear Funk, I am applying to become a member of the Police Marine Unit and one of the requirements is to complete six full chin ups. I can only do a half of one and havetwo months to train to complete the six. Do you have any suggestions or video tips to help me achieve my goal?

Feebleston

Answer
Well Feebleston this is a great question. The first thing I’m going to tell you is practice, practice, practice. Every time you go to the gym you should jump on the chin up bar and do as many as you can. You will find in time that the muscles being used for the chins will get stronger and you will be able to increase your reps in no time. If you are lucky, your gym may have a chin-assist machine that will allow you to add weight and help you while performing chin ups.

It’s best to try three sets of 12 chins with the assist machine, only after you have challenged yourself on the regular chin up bar.

I would also advise you to work on the supporting muscles as well. As those strengthen so will the amount of chins that you can do. The Biceps and Back are supporting muscles that you can focus on. Perform 3 sets of 12 Standing Dumbbell Curls for the biceps and 3 sets of 12 Seated Front Pulldowns for the back.
Good Luck!

Question

Funk, what are your thoughts on Cardio interval training?
Denise

Answer
Denise, I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.

Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.

On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 7 more times and then cool down for 5 minutes. Your total workout time should be 30 minutes.

My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.

By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
I hope this helps you Denise

Question

Funk I want to increase the size of my chest and fast, can you help?
Concave Carl

Answer
No problem Concave, I have the remedy for you. Try the below workout once a week for a month and they will be calling you Convex Conrad.

Lying Dumbbell Press – 3 sets of 10-12
Incline Lying Dumbbell Press – 3 sets of 10-12
Incline Machine Press – 3 sets of 10-12
Cable Cross Over – 4 sets of 12
Dips – 3 sets of 10

Make sure to warm up before each exercise and continue to lightly stretch the chest between sets. You must also increase the weight each workout so that you are continually challenging your muscles. Good luck Carl and let me know how it goes.

MEGA Ripped Muscle in 50 days!

Hi Funk Roberts Readers,

I’m Ryan ' Sgt' Shanahan. A high-profile Celebrity Personal Trainer.

During the past 3 years I started a business, got married, bought a house, and my wonderful daughter was born. I can tell you I didn't hit the weights as much as I had in the past, instead Marathon running was a new goal for me. Running kept me healthy and slim, but didn't keep my muscles looking strong & pumped.

Mid February I received a random e-mail from West Coast based trainer Robert Dos Remedios , calling me a chicken neck , skinny and saying anyone that trains celebrities doesn't know what they’re talking about.

That's all I needed -- a challenge to provide a catalyst for me to make a decisive hardcore change! I've discovered one of the secrets of success is having a target goal to aim for. For me the more “impossible” sounding the better, because I know (and have experience) the body can perform feats that sound “impossible”. Your state of mind is the key issue here.

My focus was set on a Drug Free and Tested Body Building Competition put on by the http://www.idfa.com/ on June 30 2007. I called up an old competitive bodybuilder friend that lives in Venice Beach, California and asked him for some tips or pro secrets. He said Ryan, contact peak performance hypnotherapist Pete Siegel, he's the guy that all the pros go to. From Victor Martinez, to Lee Haney, to Top CEO's; they all give him credit as being their “secret success weapon”.

I booked a session, and got to personally speak with Pete. I told him my goals, and that I only had 7 weeks to get a Bodybuilders body. Without hesitation Pete put me on his "Steppin' Up To Mega-Muscle And Power!" program.

It included a 140 Page e-Book, Plus 5 FREE Incredible Bonus Manuals, And Two FREE performance Impact Strengthening MP3 Downloads !

And Just Check Out These Testimonials:

“Pete Siegel’s level of knowledge and understanding enables you to take what you have… and make it better. – yeah, notably better! This program helps you do just what the title says - step up -- to make new, clearly noticeable muscular gains and improvements!
Victor Martinez
Mr. Olympia Top 3 Finalist
Winner - 2007 Arnold Classic
GNC Show Of Strength Champion

When I personally worked with Pete Siegel, and used his tapes, I was very satisfied with the results I experienced. His methods helped me improve!
Lee Haney - 8 times Mr. Olympia

Pete Siegel gives you the strategies, direction, and subconscious power motivation fuel you’ll need to push your mental threshold so you can decidedly make your muscles…GROW!
Lee Priest - Mr. Olympia Top 10 Finalist

For years I've published Pete Siegel's articles; he helps you get results. And his new program here combines all the elements enabling anyone serious about working out, and improving, to generate the dynamic personal power which compels their personal best!
Joe Weider – Publisher Of Muscle & Fitness, Flex, and Shape magazines

And I have to tell you, only 7 weeks later I hit my Target Goal with a 2nd place finish in the Heavy Weight Novice division !! My Before and After pictures prove how effective this program is !!!

The pros use this program to enhance their workout performance and muscle gains – and now, you can too! This program delivers BIG TIME … and KEEPS delivering with every workout you take! Your solid muscular gains and improvement will be eye opening, and compelling... GUARANTEED!

That’s why I invite you to go to http://fatwars.peakmuscle.hop.clickbank.net/ and order your copy NOW! It’s only $39.95, and you get a ton of free bonus support materials. Yeah - go ahead and order NOW, so you start making mega-muscle a fact…for You!

Time to Get Big, Peaked…And Ripped!

Ryan 'Sgt' Shanahan

Lose Weight by Eating More

Okay, so you got me. I have to admit Takeru “Tsunami’ Kobayashi is one of my favourite athletes. To think that this 5-foot-7, 132-pound dynamo from Nagano, Japan, had dominated the Nathan's Famous Hot Dog eating contest for the past 10 years.

Although he is not the perfect example of good eating habits, congratulations to him on his success. But in order to stay lean and mean, you should be eating smaller meals more often as apposed to starving yourself or eating a couple of big meals during the day.

I know you’re saying, “What Funk, you want me to eat more often? Then I am going to gain weight and get fat.” On the contrary my Funksters; by eating 5-7 smaller meals every day it will stimulate your metabolism, which burns more calories.

Eating smaller meals more frequently stabilizes nutrient oxidization levels, making the body more efficient at burning food, so anybody who wants to lose weight should adopt this eating principle.

Furthermore, nibbling throughout the day prevents long stretches of starvation. Going from noon to 6:00pm without eating usually ends with an enormous supper. This is a very bad eating habit seeing as our metabolism can only handle a certain amount of calories, carbs, fat, and protein in one sitting

As Kobayashi has shown his dominance in eating a pile of hot dogs, he is a freak of nature, trust me, eating 5-6 meals a day is the way to go. Adjust now; you won't regret it!

Here is Funk’s sample one day diet plan that can help kick start you way to a lean body.

Check out the Screening of Yoga Inc

My Cousin, Davelle, is instrumental in bringing both the filmmaker and the screening of a movie called YOGA INC. to Toronto. Please see the info below.

You and your friends are cordially invited to attend a special screening of YOGA, INC. -- A Documentary on the Business of Yoga. The film features interviews with Bikram, Sharon Gannon, David Life, John Friend, Rodney Yee & Yogi Amrit Desai. Filmmaker John Philp present for a Q&A discussion post film.

Sunday, July 22nd 7pm, Innis College, U of T, St. George Subway, 2 Sussex Dr at St. George.Tickets are $10 at the door, first come, first serve. Doors open at 6:30pm.

SPONSORED BY HAPPY PLANET who will be providing us with complimentary beverages for the screening! Please see http://www.happyplanet.com/ for more info.

Davelle

davellem@yahoo.com

Synopsis:

Champion Esak Garcia and his guru Bikram Choudhury want yoga accepted into the Olympics. Bikram, the 'Bad Boy of Yoga', has also copyrighted his yoga style, demanding teachers play by his rules or stop teaching. Now yoga chains ('McYoga'?) are popping up everywhere, putting smaller studios out of business. Can yoga survive with its good karma intact?

Sgt Shanahan’s Boot Camp is Simply Amazing

This morning was my first session of Sgt Shanahan Boot Camp fitness workout and it was amazing. One of the most intense workouts I have ever done. The two energetic instructors were great at pushing the 8 trainees and motivating us through the different exercises.

First in charge Sgt Shanahan, a Personal Trainer to multiple celebrities, a successful Natural Body Builder Competitor and World Championship Duathalon, lead us through the session.
St Rouven, the commando, a Former military fitness instructor, Martial Art Expert and European Kick Boxing Champion, demonstrated the exercises and brought all of his knowledge to this camp.

Our team of eight trainees were from all levels of fitness, which was great to see. This morning’s session had 5-6 levels of workouts for varying levels of fitness and focused on our core muscles, some running and circuit training. As I am writing this I can still feel the engine burning, as so put by Sgt Rouven.

I’m not gonna lie to folks, I was hurting during this workout and felt close to puking at one point, but the constant motivation from our team got me through the workout. As exhausted as I was right after the workout, once I showered and had my post workout meal, I had tonnes of much energy for the rest of the day.

So, if your gut is flat or flabby, your love handles quickly need morphing into spare tires or you need a little discipline in your life! I highly recommend this Saturday morning 10:00AM workout. I will guarantee after 4 sessions you and everyone else will see a noticeable difference in your body and mind.

Congratulations to Karen and Desmond for being the trainees of the day and check out the website to sign up or for more information. http://www.energyflow.tv/bootcamp/

I challenge YOU to come out to next week’s Camp

Until next time Don’t Rush the Beat

Corporal Funk Roberts over and out

Sgt. Shanahan's Boot Camp Workout

Sgt. Shanahan's Boot Camp Workout

Attention Trainee's

Receive all the benefits of working with a personal trainer for a fraction of the cost.

www.energyflow.tv/bootcamp/

If your workout has lost it’s edge and you’re ready for something with a whole lot of results, maybe you should consider Sgt. Shanahan’s boot camp workout.

The boot camp workout is not for the weak.

The workout consists of working your entire body through a series of cardio and resistance training exercises, without stopping in between. The boot camp workout is designed to help you lose those stubborn pounds and really get you into shape.

Ready to give it all you got?
Enlist Now!

www.energyflow.tv/bootcamp/

Please forward this message to anyone that like to sweat.

Sgt Shanahan
Your Personal Trainer

Ryan Shanahan Health & Fitness Expert EnergyFlow Fitness - Private one on one training

1864 Lake Shore Blvd East Toronto , ON M4L 6S8

Web: http://www.energyflow.tv/

Email: Ryan@EnergyFlow.TV

Tel: 416-698-4155

Fitness contributor for 'In Touch' magazine

Supplement of the Week - Fusion T2 (Fat Burner)

T2 Works - Get Your Butt In Shape

You’ll feel T2 from the first dose. A surge of heat will race through your body - ripped abs are your goal. You smile confidently at passing admirers, knowing you’ll soon be in the best shape of your life. You know this because you take T2, and that’s your difference. Pound by pound, T2 shreds your unwanted fat.

T2 Ingredients: Intense Heat Producing Herbal Blend

Each two (2) capsule serving contains:

Ginephrine (Proprietary blend of Citrus aurantium (8%) and Panax ginseng) 500 mg
Kola Nut Extract (Cola natida) 16% caffeine 500 mg
Guarana (Paullina cupana) 22% caffeine 100 mg
White Willow Bark (Salix alba) 15% salicins 100 mg
Cayenne Pepper (Capsicum frutescenes) 35,000 H.U 60 mg
Ginger Root (Zingiberis officinale) 40 mg


What’s does what:

Ginephrine™
Generates heat and burns fat.

Kola Nut:
Increases fat burning hormones and fat burning.

Cayenne :
Increases heat generation, increases calorie burning and speeds
weight loss.

Guarana:
The Journal of Human Nutrition and Dietetics published a study in June of 2001 showing an average 11.2 pound weight loss in a group taking a mixture of yerba mate, guaraná and damiana, compared to an average 1 pound loss in a placebo group after 45 days.

Ginger Root:
May help with weight loss by stimulating digestion and toning the muscles of the intestinal tract.

White Willow:
Prevents tolerance to fat burning compounds like synephrine and caffeine. Stops the inhibition of fat burning and prevents the body from adapting to the fat burning abilities of synephrine and caffeine.

Ginseng:
Long-term use of ginseng contributes to weight loss.


Use T2 this way to blast thermogenesis into high gear:

Take two capsules two times daily with meals. Do not to take T2 everyday. An on/off cycle is best. Take T2 five days on and two days off, regardless of when you train. An off cycle will maximize T2’s heat producing thermogenic effects.
T2 contains high potency heat producing ingredients. Be sure to drink lots of water when taking it.

CAUTION: For adult use only. Not for use by children, teenagers, pregnant or lactating women.If you are under medical supervision, consult with your physician before use.

10 Ways to Outwit Your Appetite

Hey Folks,

Great article that can be found on Ryan Shanahan's Energy Flow Fitness Blog - http://theenergyflowworkout.blogspot.com/

His blog has some amazing articles and tips, so don't be afraid to take a look.

10 Ways to Outwit Your Appetite

You don't have to be smarter than a quiz show fifth-grader to learn how to control the urge to eat. Just follow these ingenious tips:

1. Feed it protein for breakfast. You'll be less hungry later on and end up eating 267 fewer calories during the day. At least that's what happened on days when St. Louis University researchers gave overweight women two scrambled eggs and two slices of jelly-topped toast for breakfast rather than about half that protein.

2. Make it climb a flight of stairs. At home, store the foods that tempt you most way out of reach. For instance, Cornell University food psychologist Brian Wansink, PhD, keeps his favorite beer in a basement fridge. "Half the time I'm too lazy to run down there to get it, so I drink the water in the kitchen."

3. Sleep on it. People who don't get their eight hours of zzz's experience hormonal fluctuations that increase appetite, report researchers.

4. Give it something else to think about. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that the nose responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.

5. Never let it see a heaping plate. The more food that's in front of you, the more you'll eat. So at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.

6. Put it under the lights. You consume fewer calories at a well-lit restaurant table than you do dining in a dark corner. "In the light, you're more self-conscious and worry that other patrons are watching what you eat," explains Wansink.

7. Talk it down. Entertaining friends with a great story doesn't give you much time to eat up, so you'll probably still have food on your plate when they're done. Once they're finished, call it quits too.

8. Offer it a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals.

9. Satisfy it with soup. Start lunch with about 130 calories worth of vegetable soup and you'll eat 20 percent fewer calories during lunch overall, say Penn State experts.

10. Give it little choice. Packages that contain assorted varieties of cookies, candy, dips, cheese, etc., make you want to try all the flavors. The effect is so powerful, says Wansink, that when people are given 10 colors of M&Ms to munch on, not seven, they eat 30 percent more!

Oh, and one more thing: Feeding your appetite a diverse diet that is low in calories and high in nutrients can make your RealAge as much as four years younger.

Improve your Golf Game with these Exercises

FORRRRRRRE!

The weather is great, big executives entertain their clients on the links and kids, women and men all over the world are hitting the driving range. For those of you who want to add some valuable yards off the tee and avoid those nagging golf injuries, here are some great exercises that will help you win the battle against Tiger Woods.


1. BACK
Back is one of the best exercises for golfers. Nearly every muscle in the back is employed during a swing. Seated Rows are a great way to strengthen the back. Three sets of 10 reps here will do the trick.

2. ARMS
Strengthening your arms, triceps and shoulders will help you to increase the length of tee offs and other long range shots. Bicep curls, triceps dips and light shoulder dumbbell presses all at three sets of 10 reps is what Dr Funk prescribes.

3. LEGS
The best golfers will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf and glutes will lead to a powerful, fluid swing.
Squats at three sets of 10 reps could not be any better to you with the foundation.

4. ABS
The rotation of the torso is enhanced by strong abs. Ab Crunches - three sets of 10 (try to increase reps every workout) will not only help with the swing, but you will also get that 6 pack that we all aspire to get.



It’s important for the golfer to complete a stretch that corresponds to the muscle he or she is working after doing their reps. And contrary to my workout beliefs, golfers should not use heavy weights. You can risk injury and get a bit too bulky for the sport.

There you have it. Whether you are preparing for the PGA/LPGA Championships, your local Golf Club Tournament or you just want to improve your game, strength training is essential not only to increase your power, but also longevity in the sport.
See you all at Augusta.




Have a healthy day and Don’t Rush the Beat!

Funk Roberts

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Supplement of the Week - Vertex

Supplement of the Week - Vertex

Well many of you have asked what supplements I take to help me achieve my look. The one that I swear by is Vertex. This has helped me with my strength gains and muscular development as well. I love this product and suggest this to any of you that would like to gain muscle and strength.

VERTEX™ (vur’tx): the highest point; the apex or summit; maximum; peak.

INTENSE MUSCLE-VOLUMIZING PROTEIN SYNTHESIZER™
VERTEX represents a scientific leap in the theory and methodology of bodybuilding supplementation. Specifically engineered for bodybuilders, this is bodybuilding’s 1st & ONLY intense pre-workout formula that dramatically alters the physiological environment of the body’s muscle cells, producing the anabolic state required for rapid muscle and strength gains, thicker muscle tissue, and explosive muscle pumps.

MAXIMUM STRENGTH PRE-WORKOUT FORMULA:
• Builds Serious Muscle

• Thickens Muscle Tissue

• Explosive Muscle Pumps

• Rapid Strength Gains

Funk Roberts

Don't Rush the Beat!

Funk Roberts Live on EnergyFlow Fitness TV

Hey all, I have been lucky enough to be a guest on a great website called EnergyFlow Fitness -Ask a Celebrity Trainer. Ryan Shanahan (www.Energyflow.tv) facilitates the show and often has fantastic fitness tips with fitness professionals.

The clip below is my Terrible Twenty-Eights, which is a routine I do at the end of my shoulder workout. This is often referred to as a Giant Set, because you are using four different exercises for one body part without a rest in between. It’s quick and painful, but it hits all parts of the shoulders. I use light weights, usually 15 and 20 pound dumbbells.

Here is the routine. There is no rest in between each exercise
1. Side Lateral Raises – 7 reps at 15 lbs
2. Front Raises – 7 reps at 15 lb
3. Dumbbell Upright Rows – 7 reps at 15 lbs
4. Bent Over Lateral Raises – 7 reps at 15 lbs

Do 3 sets of 28 reps with 1 to 1.5 minutes rest and you will see amazing improvements in the look and strength of your shoulders. Adding this routine to your shoulder workout will help men with that tampered look and women achieve the toned sleek shoulders.




Remember Don’t Rush the Beat
Funk Roberts

HOW LINDSAY LOHAN WILL STAY FIT IN JAIL

I wrote this article for Paris Hilton a few years back when she was going to jail, but I thought I would regurgitate this for the ever beautiful Lindsey Lohan

So Lindsay Lohen has gone to jail. Whether this causes you to weep or rejoice, you have to wonder, how is she going to stay in shape while she's in the slammer? There are no personal trainers in the Big House; you can't get low-fat smoothies in the Mess Hall.

But if anything, 90 days in the Lynwood’s Century Regional Detention Facility could offer Lindsay a chance to get into the best shape of her life. And if your apartment is the size of jail cell, this workout plan might appeal to you, too.

1. Cardio

The 2,200 inmates at Century probably can’t wait to get their hands on Lindsay, and running away from them would certainly fulfill the cardio portion of her regime, but Lohan will be segregated from the general population for her own safety.

 She will however get one hour each day outside the cell, where she can go to the yard and do a slight jog for 30 minutes, three times a week. You, on the other hand, have the freedom to choose a route through your neighbourhood or local park.

 

2. Arms

Too bad TMZ cameras won’t be able to follow Lindsay to prison - wouldn’t it be great if they caught her pumping up Cape Fear-style? Comedy gold! Maybe picturing it will help you get motivated.

You can do push ups and chair/bed dips anywhere, even a 12-by-8 foot cell, and three sets of 10 reps each exerciser a day should have Lindsay looking like the hardened criminal she is by the time her sentence is up.

 
 

3. Abs


There's no rest for the wicked and there will be no lounging in bed until noon once Lindsay starts serving her time. But she can get to work on her abs from the comfort of her cot.

Using different variations on the traditional sit-up - like bicycle sit-ups, crunches, leg raises and oblique twists - she can chisel her abs til they look like even the sharpest shiv would just bounce right off. If three sets of 10 reps of each exercise is too much for you, vary the exercise each morning.


4. Butt and Legs

While less motivated cons just pace their cells, our girl would do well to practice lunges instead. That way, when she's released she can celebrate by going out on the town sans underwear to show off her assets, as per usual. Lindsay is probably used to doing squats with hand-weights, but unless she tears out the sink and toilet, she'll have to go without for three weeks. Upping her reps from 10 to 15 will help her keep her legs slim until she's out.

5. Diet

The only institution more renowned for its bad food than prison is the hospital. And it does sound pretty miserable: dinner is the only hot meal of the day, beef and pork are not permitted, so protein will come in poultry form and all the meals are low in sodium. Starving yourself slim does not fly with the guards, and Lindsay will be expected to eat her fill.

Three healthy square meals a day combined with regular exercise will improve Lindsay' muscle tone and with any luck she'll look better coming out than she did going in. Or maybe not: hair extensions are forbidden in prison.

Funk Roberts
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Funk's Big Biceps Blast

Hey Bruthas tell me there is nothing like throwing on a tank or a tight t-shirt and having the ladies drool over your arms, and Sistas, take it from me, there is nothing like a women in a sleeveless dress, with beautiful toned arms.

Although the bicep is the smaller muscle of the two in the upper arm (triceps being the larger), it still gets the most attention from the gawking eyes around us. As you know, building muscle burns fat faster than anything, so the more muscle you have in the arms, the bigger the bicep peak for the men and the more pronounced the line between the biceps and triceps will be for the ladies.

Here are 5 of my favourite bicep exercises

1. Incline Dumbbell Curl – I love this exercise for adding needed size to the bicep
2. Standing Barbell Curl – a staple in any bicep building routine
3. Preacher Curl (dumbbells or barbell) – Larry Scott made this famous for helping him build the peak
4. Cable Curls – this is great to help isolate the muscle
5. Dumbbell Curls 21’s – this is the ultimate in ending off any intense bicep workout

There you have Funk’s Five Favorites to a Famous set of Biceps. Ensure you incorporate some of these exercises into your bicep routine and I guarantee you will see results in no time.

Don’t Rush the Beat
Funk Roberts

Top 10 Foods That Burn Fat

Even though the official start of summer isn't until June 21, we all know that summertime really kicked off with the May 24 Weekend - that means that we are now in crunch time to get our bodies ready for swimsuits.Lady Thrills, a site that I like to peruse often, has put together a list of the Top 10 Foods that Burn Fat. Granted, you can't just eat a teaspoon of cayenne pepper then sit around on the chaise lounge all day.

Getting into shape means maintaining a healthy diet - drink plenty of water and eat complex carbohydrates along with lean protein and healthy fats - and exercising regularly, but a little kick start can go a long way. So from me to you, Funk is presenting the top 10 foods you need on your quest to slash fat.

10. Cayenne Pepper
9. Cinnamon
8. Ginger
7. Citrus Fruit
6. Apples and Berries
5. Soybeans
4. Bananas
3. EFA’s
2. Garlic
1. Dairy Products


Foods that burn fat #10

Cayenne Peppers
This red spice will fit perfectly on my daily intake of chicken breasts. Known also as capsicum, capsaicum, red pepper, and chile peppers, cayenne pepper is considered one of the best fat-burning spices and is highly touted by Brazilian model Gisele Bundchen and singer Beyonce. Cayenne pepper not only helps you burn more calories by triggering a thermodynamic burn that lasts hours after eating, it also enhances the way cholesterol is processed by the body. This spicy additive needs to be coupled with lean protein to work its magic because protein is necessary to process and transport fat throughout the body adequately. Cayenne pepper makes you sweat and raises your heart rate, so your metabolism shoots up for a few hours after eating it.

Foods that burn fat #9

Cinnamon
Now I’m not one with that much of a sweet-tooth, especially for this sweet spice, but when I found out that it is on the list…hmmmmm. Research conducted by the USDA has proven that as little as a ¼ teaspoon of cinnamon added to food helps your body to metabolize sugar 20 times faster and lower your body’s blood-sugar levels.

So sprinkle this spice on fruit and coffee, or add it to your smoothies and watch the pounds melt away.

Foods that burn fat #8

Ginger
As Sushi is one of my favourite food types, ginger will be easy to include in my fat burning quest. A known vasodilator, ginger expands the blood vessels, increases body heat and metabolism by 20%. Whether you consume it ground, fresh or in a tea (found in your local health food store), ginger is a fat-burning beauty. If all this weren’t enough, ginger also detoxifies the body and stimulates circulation. So there’s a whole lot more to ginger than just the pickled variety on your sushi platter.

Foods that burn fat #7

Citrus fruit
I don’t know about you, but when ever I eat this stuff, the acid destroys my mouth, but hey, no pain no gain right. Lemons, oranges, grapefruit, and limes are incredibly high in vitamin C, which has a fat-burning component. The C vitamin reduces fat’s effectiveness and can liquefy or dilute it so that it exits the body. By adding citrus fruit to your diet, you will essentially increase your metabolism and control your cholesterol levels.

Foods that burn fat #6

Apples & Berries
A Macintosh Apple a day keeps Funk away from the doctor. Thank goodness it’s Apple Blossom in the Annapolis Valley, Nova Scotia next week. Although all fresh fruit contain pectin, apples and berries have it in abundance. Pectin has a water-binding property and, when ingested, limits the amount of fat your cells absorb. The watery buildup that results from pectin drowns out the fat from the cells and keeps your body from absorbing it.

So pack on the apples and berries and watch the pounds come off.

Foods that burn fat #5

Soybeans
Beans, beans, they’re good for you heart…wait, wait, wait a minute, let’s try that again. Beans, beans are where it’s at…the more you eat, the faster you burn fat.
Packed with lecithin, this naturally occurring chemical in soybeans helps your body to keep your cells from accumulating fat. Ingesting a handful of soybeans (find them at your local health food store) three to five times a week will boost your body’s ability to eliminate fat more quickly.

Foods that burn fat #4

Bananas
During my years playing pro beach volleyball, I ate my fair share of bananas to help me from cramping. No wonder Roland and I were so slim. Found in milk and oranges as well, bananas contain potassium, a naturally occurring chemical that boosts your metabolism and regulates your body’s water balance. Bananas contain approximately 450 milligrams of potassium (a cup of milk contains about 350 and oranges contain about 250), and you should aim to have about 2,000 milligrams per day, every day.

Foods that burn fat #3

EFAs
With my love for Fish, fat Burner #3 is no problem. Essential fatty acids, or EFAs, should be a part of your dietary lifestyle. Women who consume fish regularly have lower levels of a protein hormone called leptin, which has been linked to a slower metabolism and obesity. Do your best to eat fish three to five times a week. The best fish to reach for are wild salmon, tuna, herring, and mackerel.

Foods that burn fat #2

Garlic
Watch out Dracula, Blade and all you other vampires…HERE COMES THE FUNK! It may leave your breath smelling somewhat undesirable, but garlic has many healing properties. Besides being a natural antibiotic, a bacteria destroyer and a blood sugar regulator, garlic also has the ability to speed up your fat-burning. Garlic works like a thermogenic in your body, boosts your metabolism and keeps your insulin levels low to maximize fat burning. It’s stinky, but worth it.

Foods that burn fat #1

Dairy product
While on my daily journey to the supermarket I could not help but to spot a beautiful, mouth-watering 1 litre bottle of Organic Milk., those damn marketing people. Take it from me, there is nothing like downing an ice cold bottle of milk on hot spring/summer day.The International Journal of Obesity published a study in April 2005 that concluded that calcium and protein that come from low-fat dairy products actually promote weight loss and help to maintain muscle mass. Try to eat three servings of low-fat dairy products a day, which can come in the form of milk, cheese or yogurt. I guess milk really does do the body good.

One cannot live on these foods alone; variety is, after all, the spice of life. But if you can incorporate these foods into an already active and healthy lifestyle, you will be leaner and sexier in no time.

Remember Don’t Rush the Beat!
Funk Roberts

Supplement of the Week - NO Xplode

NO-Xplode from BSN

Every couple of weeks, I am going to highlight different supplements for you. I find using supplements can help with different fitness goals, which for me at the moment is ripping up for the summer. I have one place that I get all my supplments from and that is online from my man Darryl Ballentyne, delivered to me door within a couple of days. And the price cannot be beat.

Daryl Ballentyne is the owner and operator of SupplementSource.ca and after 20 years of service has retired from the Canadian Armed Forces to operate his website fulltime. Daryl works with his wife Maggie who is a certified personal trainer specializing in post and pre natal as well as older adult training.

Check out his website www.supplementsource.ca http://www.supplementsource.ca/> and enter his contest to win $100 in supplements


Now for NO Xplode

NO-Xplode is the world's first and only pre-workout supplement that produces immediate results in energy, size, strength, pumps, performance, mental focus, and training intensity...You will literally see and feel it working within minutes of taking it!
NO-Xplode has the unique ability to get you dialed in and pumped up for every single workout by inducing the strongest and most advanced nitric oxide, creatine, and body-mind stimulating surge ever developed in a supplement. No other products can say that! No other products can do that!

Immediate Muscle And Vascular Enlargement With NO Meta-Fusion!
NO Meta-Fusion is the core of NO-Xplode. It is the catalyst that makes the entire formula and its amazing body altering and mind enhancing effects possible. NO Meta-Fusion opens the door to vaso-muscular enlargement by immediately ramping up and sustaining Nitric Oxide (NO) levels. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. And it all happens within minutes! The result? Your veins will stick out like a garden hose and your muscles will be jacked up beyond belief. NO Meta-Fusion precision delivers a powerful blend of the new muscle volumizing creatine matrix that only NO-Xplode provides.

Instant Gratification With The Muscle Volumizing Creatine Matrix : No Bloat, No Stomach Cramps, No Fat Gain - Just Rock-Hard, Swollen Muscles!

Get more info at SupplementSource.ca

Funk Roberts
Don't Rush the Beat!

15 Extra Pounds A Year

Did you know that one extra can of regular soda/pop a day can pile on 15 pounds in a single year. A single 12-ounce can of soda/pop contains the equivalent of 10 teaspoons of table sugar.

My advice is to substitute soda/pop with water and your body, skin and muscles will thank you.

That's my quick tip for the day

Funk Roberts

Don't Rush the Beat!

Hot Hollywood Mommas

Happy Mothers Day to all you moms out there. I hope you are spending the day doing what you want to do.

I thought on this day I would send you to a link of some hot Hollywoods moms, like Heidi Klum in the above picture, who has a couple of baby Seals.

G-Ro and Kristi, Happy Mothers Day and thank you for all that you do.

Love Funk

10 Nutritional Nuggets

If you have been experimenting with different diets and can’t seem to find the one that works, get your balance back and follow the Funk Roberts nutrition tips. In time you will see a big difference in you health and the that YO-YO that you can’t seem to get to sleep, will finally be put to bed.

1. Eat frequently throughout the day
It is important to eat at regular intervals, ideally every 3-5 hours. Skipping meals or reducing your calorie intake does not help control weight in the long term.

2. Eat smaller meals (at least 6 meals)
Instead of eating 3 big meals, eating small frequent meals will help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.

3. Increase your water intake
Aim to drink 6-8 glasses of water a day and you will stay well hydrated.

4. Take a multivitamin/mineral every day
It’s good to take one all-purpose multivitamin a day

5. Cut down the alcohol
Alcohol taken in moderation can be beneficial to health, but if you are watching your weight, it is relevant to know that the calories from alcohol cannot be used as fuel for exercise.

6. Do not eliminate carbs
I love pasta. The normal diet should provide ample carbohydrates at all times, 50-60% of your total calorie intake should be what you should target, especially if you are active

7. Essential fats are needed in your diet
Essential fats such as eating oily fish (tuna, mackerel and herrings) at least 3 times a week is good as they contain the beneficial Omega 3 oil.

8. Fruit and Veggies are essential
We should be eating five servings of fruit and vegetables a day for general health. I’m an apple monger.

9. Make sure you meet your protein meals
Although the daily protein intake depends on body weight, a diet should comprise of about 20% protein

10. Cheat Day
Make sure if you are dieting to give yourself a cheat day once a week to eat the foods of your choice. mmmmm Chocolate!

Stay tuned next week for an exclusive overseas interview with Canadian Olympic hopeful and professional athlete Rich Van Huizen.

Funk Roberts
Don’t Rush the Beat!

Physiofitness Can Help You

How many people fail when starting a fitness program due to some type of pain or injury? The answer is, most people! Well rest assured the new trend of Physiofitness can solve this troublesome issue. Whether you want to heal your knee, fix your ankle or strengthen your core, Physiofitness can help you. Even if your looking to lose a few pounds Physiofitness is the answer.

How does this work you ask? Well, 70% of Toronto's working population has some form of extended health benefits; Physio, Massage, Chrio and Orthotics. The idea is to get some professional help with body pain and injury while getting your body into shape. Lets face facts, in most cases a 10lb weight reduction will do wonders for your bad knee or bad ankle. Learning how to stretch can help your back and hips. You need to take care of your health related issues in addition to your fitness goals.

So if you want to find out how to fix your knee, strengthen your back and loose 20lbs all at the same time for little or no cost then Physiofitness is for you!

By Steve Delaney


For more information contact
Steve Delaney
Health Consultant for Medcore
sdelaney@phit.ca

Funk Roberts Training Split

Many people ask me "FUNK, what is your training regime?" or "FUNK, what body part do you workout and when?" Now depending on the type of person you are, you may workout your chest and triceps on the same day, or back and biceps. Everyone is different; you just have to find what works for you. Over the years I’ve played with many combinations but what I am going to describe to you below is what works best for me.

Day 1 - Chest, Abs and Cardio.
I like to do chest by itself, cause for me this is an important part of my body and I like it to look big and ripped. For that I need to spend a little more time and I do a few more exercises then I would with other body parts. I’ll quickly do some abs and then hit the cardio machine of my choice.

Day 2 – Legs
This body part deserves a day on its own, on the account that it’s the biggest and all. I do jump training here as well so I don’t like to overload with other body parts.

Day 3 – Rest
Midweek I take a off so my muscles can rest and grow

Day 4 - Arms, Abs and Cardio
I like to couple the biceps and triceps. As antagonizing muscles, I can ensure that both body parts can get the maximum workout they require. I will hit my abs again with different exercises from the beginning of the week and then back to the cardio machines.

Day 5 – Back and shoulders
With my biceps a little spent from the day before, I like hitting the back so I make sure that my back is doing most of the work and not the bi’s. Shoulder finishes off the week and I don’t have to necessarily go heavy, because we know the shoulders did a lot of work throughout the week.

Day 6 – Cardio
Here I’ll choose a lifestyle exercise, whether its beach volleyball, roller hockey, or playing football with the yutes, I’ll do my best to stay outside and do something fun.

Day 7 – Rest and Relaxation

That’s all folks a typical training split for Funk Roberts. I like to change up the exercises every week to keep my muscles guessing. Remember to get a quick 5 minute warm-up before your workout to get the blood flowing and stretch it up after to keep those muscles elongated so that they continue to grow. This works for both women and men.

Funks Training Split
Day 1: Chest and Abs - Cardio
Day 2: Legs – Jump Training and Squats
Day 3: Off
Day 4: Arms – Biceps and Triceps - Cardio
Day 5: Shoulders and Back
Day 6: Cardio
Day 7: Off

Remember, Don't Rush the Beat!