30DBB Part 1

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First, let me thank you for allowing me to be your coach on the 30DayBeachBod (30DBB) personal challenge. I have put my daily practice as a personal trainer and all my experience up to this point in this 30DBB series you are about to read. I hope that you will use it to its full advantage and create a healthier, fit and lastly, more attractive body.

I know that when I started working out I had a lot of questions, mostly about what to spend my money on that would actually help me make progress. Well as far as supplements go, there is only one company on the internet that I have ordered through and trust. I’ve ordered and sold through more but got burned. At any rate, if you’re going to pick up supplements online, get them through Amazon.com. You know Amazon won’t mess with your stuff and you often can get free shipping.

As you can imagine, with the exposure of this series (based on my book), this letter gives the above mentioned company a lot of business and they give me a referral fee as a thank you. I just wanted to make sure that you were aware that I do profit from making the above endorsement, but that I would not tell you of anything if I did not use it myself and trust the performance of the company mentioned.

I wish you all the best as you start on a great adventure. Something that if you apply yourself fully to will cross over to all areas of your life and in many different ways.

Let me know if you have questions on the 30DBB in the comments below, I’ll answer them as soon as possible.

Now go and grab life by the horns..

Ray Burton
Owner and Trainer
30DBB

30DBB INTRODUCTION

My name is Ray Burton. Fitness has been and will always be my life. There comes a time when you help people one on one as a personal trainer that you realize you are limited to the amount of people you can see in a day.

The only way to help every one that would like to change their life and fitness level is to make information available on a massive scale. Through this 30DBB workout series I hope you will find the answers to all your fitness questions and that your future will be full of life and vitality.

Throughout my childhood I was skinny, 126 pounds in high school to be exact. No too good for football or picking up girls! I had always trained to be in shape doing cross-country running and track and field. I can even remember training for field days in grade three on my own because I wanted the red ribbon. As social aspects of life crept in during high school and girls became a lot more important, I wanted muscles. So I began to workout with weights. This was the beginning of the end you might say. I devoured everything I could find on fitness and weight training and it became my passion and still is to this day.

Using what I learned in the beginners workout you are about to go through, I left high school at 175 pounds of lean muscle. Quite a change to be sure, but I kept on going. A couple of years later I was 210 and not so lean. You could say I was quite the fluffy fellow actually! This prompted me to learn how to get lean but still keep all my hard earned muscle.

I learned, I applied and I changed. I took my fitness to a new level and joined the Canadian infantry. My fitness level and system for maintaining it must have been good, because I won awards for most physically fit infantryman and ended up providing training and designing a beginners workout for the soldiers of the Anti-Armour platoon while on tour of duty in Bosnia.

Once I finished my tour, I realized how much of a part fitness was in my life and how much it enhanced all areas of life, so I became a personal trainer. I wanted to pass the torch to others so that they would also be able to fully experience life with discipline, determination, and confidence. You only get one shot, make the most of it.

The Idea Behind Designing This 30 Day Beach Bod Challenge

There has been a trend lately in the world where the truth seems to exist only if it is profitable. As the owner of Buildingbodies Fitness Systems, I see many people that have begun to workout or have even trained for long periods of time and never get any results. I feel this is a real shame. Countless numbers of really nice people put in the time and the effort and nothing happens, and they give up. There are too many theories and new wonder workout routines that confuse the average person and cause them to doubt if they are or were ever working out correctly. This confusion in itself is enough to halt any progress because if you’re not confident that what you’re doing is working, then you won’t give it your full effort. That is where this 30DBB comes into the picture.

Promises are given too freely these days and with too little value placed on them. If you promise someone that you will give them results, then you better produce the results.

Why A 30DBB Series?

I love fitness and wanted to make a living from it. I thought of several different ways and realized that I should put some of this stuff I do on a daily basis to paper to save people the time and effort of figuring it out for themselves. The big money these days is in magazines. I thought about it, but came to a startling idea. Why not make a living simply showing people what they need and then setting them free to do it on their own?….(unless of course they ask to continue with your help)

There are always new ideas and of course you can make it complicated to sell the shit out of it, but the essence remains the same. There are some rules, but most are more like guidelines. So how do magazines keep going year after year? Well, swimsuit additions, star profiles, supplement adds, and new and confusing routines that keep you jumping around and never fully applying yourself for any length of time to see results.

These methods worked for me through the years, as well as my clients. I’m not going to confuse you or pretend that this is incredible new science. You are going to learn what has worked for millions of people, for the last 100 years. Learn this stuff and apply it…..it works.

Can’t

Can’t is a word that is foe to ambition;
an enemy ambush to shatter your will.
It’s prey forever to a man with a mission;
and bows only to courage, and patience, and skill.

So hate it with hatred that’s deep and undying,
for once it is welcomed twill break any man.
And whatever the goal you are seeking, keep trying!
And answer this demon by saying, “I Can!”

If You Don’t Usually Workout

I guess the real problem for people when they begin to workout is that they don’t know where to start and how to effectively get the ball rolling. There are so many different ways for beginners to workout and people want to know which is the correct one. It makes sense because, why start if you’re only wasting your time on a less than perfect workout routine?

Here’s the catch; every workout routine will work for someone out there at some point in his or her training progression! The reason is because everyone is different. Just like for every individual, there is a perfect mate, for every person they may need a different workout routine. At different points in their lives. No one workout routine or method always works for everyone indefinitely!

Beginning to workout is a trip without a final destination, so you better enjoy the process because you never reach the end. What I mean is that, seldom do I ever talk to anyone who says, “I am the best that I want to be, I no longer need to improve!” As we go through this beginners workout series, I will explain things to you so that you won’t be blindly following numbers and exercises.

You should know why you are doing everything and what affect it will have on your body. At no time should you think that you can’t do this or that because of time restrictions or anything else because your beginners workout routines are always flexible!

The point is that in ten years, your body won’t care if it worked out on a Tuesday or a Friday, but your wife or husband will sure care that you put them in second place to something. You can see what I am getting at, make the beginners workout routine series fit your life, not your life fit the beginners workout routine.

Now, there are no perfect routines, but there are ways that are better than others when you go about this whole fitness game!

Let’s Get The Idea Of “Losing Weight” Out Of The Picture

This topic is front and center because if you don’t get this stuff straight right now, all the rest of this 30DBB series will be useless.

You should also read this article: Burning Fat VS Building Muscle

Losing weight (burning off excess fat) is the topic on many of our minds. If its so important, why do so many of us beginners fail in our fat loss efforts? Well, while I do want you to like who you are, fat and all, I will not say what people want to hear if it’s not the truth. You’re here because you want to change your body. I’ll say what you need to hear to do that very thing. So if you have been working out for a few months and you haven’t seen any changes, then there is a problem with what you are doing.

If your not working out, but think your on a great body changing program (read diet scam or pills), you can stop right here. You’re overweight because you’re inactive. You need a beginners workout routine NOW.

What I have come to understand is that many people are smart enough to know what needs to be done to change their bodies. What I also understand now thanks to my experience with others that are overweight is that knowledge is not what makes us succeed when trying to lose fat. It’s putting that knowledge into practice. So if beginners know what needs to be done to change their bodies, why are they not doing it?

One reason is because the bad habits that made them overweight somehow makes them feel better now than they think they will once they lose weight on a beginners workout plan. In other words, immediate satisfaction. We all know that most things that are worth having in life take effort. If this is you, than learning about discipline and goal setting is your first step.

The other thing for beginners is that its easier to be overweight now and enjoy your bad habits than it is to put in the effort on a beginners workout routine if your not 100% sure that this program you’re on will help you lose fat. You’ve tried to lose weight before right? Your still here looking for answers too. That tells me two things. First, you have unresolved personal issues that need to be dealt with professionally because you have adopted unhealthy habits that help you mask your personal pain. Second, you’re still overweight.

So if you have tried beginners workout programs before, (more than you care to admit) and you haven’t lost weight, do you think there is a problem with every one of those beginners workout programs? Or do you think maybe the lack of results lies within? Don’t turn away, this is facing the facts time if you want to change your life.

It takes calories to move, and using calories is the heart and soul of a beach body program. Now I’ve told you that in order to lose fat you must move.

Another reason that people cant break the bad habits that are holding them back is because at some point something or someone did or said something to this person that has preprogrammed them to think bad things about themselves. Things like: your fat, your over weight, you will never lose weight, and you’re big boned.

Programmed to think that in some way you are flawed and doomed to a life with some sort of shortcoming that makes fat loss impossible for you!

You are living out life overweight because someone somewhere did something that scared you. You are allowing someone’s none caring actions to affect your life!

You have let someone control and undermine what you are capable of becoming. Don’t. To the person that said something to you…”to hell with them! Go ahead say it! It’s time to get tough.

T-F-A-R
Thoughts lead to feelings causing actions that create your results.

Those people don’t know what you’re capable of, or how perfect of a person you are, and you know what? Neither do you.

Not until you do your very best on this 30DBB series will you know what you can achieve when you truly apply your self to a serious fat loss lifestyle. If this person told you that you are weak willed, fat, ugly, or lazy, then that’s their perception of you. That’s not you. You are and can be so much more.

Let me set the record straight right here right now. You are not a special genetic freak. If you are human (and I hope you are, if not “live long and prosper”) then you can burn off fat and build muscle with this 30DBB series. Read that again. If you are human, you can burn fat and build muscle.

If you continue to believe that you are destined to be overweight, then you will fight with your inner self to be anything better. In essence if you change and stop feeling lazy, weak willed or fat ect, you will lose your old identity.

The “fat ego” has a way of wanting to self preserve (even though outwardly you want to lose weight, you really do), so it will fight you. This is why change is hard. This is why starting a beginners workout routine and new fat loss life style will be a challenge. You must recreate yourself and become something more wonderful and beautiful than before…. lose your old self and create a better you.

Step up and become involved with life. Do not stand on the sidelines any longer.

I REPEAT… DON’T LET YOU’RE WEIGHT HOLD YOU BACK

One of the things people don’t get is that burning fat is like balancing your bank account. Except now you want to be in the red. You can’t deposit more calories than you withdraw or your fat bank account grows. If you stay comfortable and keep that bank account balanced…. you’ll always have fat money in the over weight bank. There are 3500 calories in a pound of fat. So you must either cut that many calories from your diet (very hard) or burn off that many with exercise (doable) to lose a pound of fat a week.

The trick for this 30DBB series is to use both.

If you are shooting for 2 pounds of fat loss per week, you are looking at withdrawing 7000 calories from you fat bank account. That’s 1000 calories a day my friend. When you’re hungry, you don’t want to lose that much food from your diet. So burn some of those fat calories away!

For This 30 Day Beach Bod Challenge, something like this is better:
250 calories from a half hour weight training
350 calories from a half hour cardio
400 calories by diet

Now the final important thing to know about burning fat is that you need multiple meals per day to lose fat (as a general rule). Your body can only use so many calories in one sitting before converting the rest to fat.

Let’s say you need 3600 calories a day (you wish!). Lets say that your body can use only 600 calories per sitting before you start to store it as fat. If you eat six meals per day, all totaling 600 calories than your getting what your body needs without becoming overweight.

Now let’s look at what most beginners do. Remember that your body will try to get those 3600 calories because that’s what it needs. You wake up and maybe have a small breakfast, about 300 calories. Go to work, eat lunch because you’re starving after 5 hours and binge down 1200 calories from MacDonald’s. Congratulations you have already stored 600 calories to fat. Than you starve yourself to supper and binge again, eating another large portion of 1200 calories and storing more fat. Go watch some TV and go to bed.

What has happened is that you have eaten 2700 calories, 900 less than you needed so your metabolism slows (read getting gain more weight) but you have also managed to store 1200 calories to fat because of your large meals. A double whammy that kills many beginners workout ambitions.

This is where I will stop for now on strictly fat burning and weight loss. On to the good stuff.

In the next part of the series I will give you a beginners workout that a raw beginner or overtrained experienced lifter that’s showing no results lately would be best to follow when wanting to get on track. This is a beginners workout routine that I have found to work for a lot of people of all ages that have come through the different clubs. It works around the idea that you should walk and then run! Lets get started by answering some basic questions before you head off to the gym!

Here is the next article in the series if you want to jump ahead Beginners Workout Series 30DBB 2