I met fitness expert Bruce Krahn several weeks ago.
The guy is a fountain of seemingly unending positivity, inspiration and practical know-how.
Seriously. He’s the real deal.
Stay tuned for a Keeping Fit column featuring Krahn next week.
In the meantime, check out the following press release, which I should have posted back in May (my apologies):
Bikini Body Season
When you peel back the layers to expose a bit of skin, will this be your year to shine?
Bruce Krahn, regular Best Health contributor, Cityline fitness expert, and author of the Fat Fighter Diet wants to put the fun back into your goal to be bikini body ready this year.
“I believe that we all strive for better and that even though this typical annual goals seem kind of a joke, there’s an underlying desire for us to better ourselves,” says Krahn. “I just don’t want to pump people up with tips that don’t lead to meaningful results. Making real change is work but the reward of it is worth the sweat.” So let’s dig in:
1. Thin, Fit People Do What Works
If one-third of us are on a diet, but 64% of us remain overweight or obese. Something isn’t adding up. So what’s the difference between those who gain and those who don’t? An effective plan to keep weight in check.
Want that piece of cheesecake – go ahead. And work it off at the gym later. Or, turn down the cheesecake and opt for a creamy protein shake instead. But have a plan. It’s basic math – calories in vs calories burned.
2. Burn baby burn. Burn fat and build muscle in just 8 to 12 minutes a day — no gym required. The secret? Intense 20-second intervals that push your body to the max. Focus on large muscle groups (like the legs and back) and do not rely upon isolation type exercises to improve a particular area. Instead, focus on performing exercises that involve the largest muscles and thus have the highest amount of caloric expenditure. Do this 2-3 times per week and repeat.
3. Know Your Weaknesses: balance your blood sugar, cut your cravings and enhance satiety with scientifically proven supplements. Look for chromium, 5-htp, decaffeinated coffee bean extract and glucomannan. You must balance your blood sugar levels in order for fat burning to occur. Trying to lose fat with high blood glucose levels is like trying to run your car out of gas while it is hooked up to the pump — it’s just not going to happen. Many foods that were once believed to be “healthy” actually raise blood sugar and chronically elevated blood sugar levels can also lead to insulin resistance, hyperinsulinemia, diabetes, heart disease and cancer. No one is perfect. Find out your deficiencies and get a little help.
4. Fidget, pace, keep it movin’: At the Endocrine Research Unit of the Mayo Clinic, in Rochester, Minnesota, a study of 20 self-proclaimed couch potatoes ― half of whom were lean, half mildly obese ― revealed that the thin volunteers were more likely to stand, walk, and fidget. The researchers noted that the obese participants sat, on average, more than two hours longer every day than the lean ones did. The thinner couch potatoes burned on average 350 more calories each day just in their daily activities. So the next time someone offers you their chair, take a pass, and pace a bit instead.
5. Siesta Time: Book a massage, a holiday or stop for some candles and bubble bath on your way home from work. You need to keep stress levels in check. Cortisol raises blood sugar during periods of stress as part of the “fight or flight” response. This is fine if it occurs occasionally but it becomes a problem when it is chronic. Excess cortisol can lead to body fat deposition particularly around the midsection.
6. Never Give Up: Embrace the skinny jeans, if that’s who you want to be. Visualize yourself in them. Start acting like you’re wearing them.
The Canadian National Obesity Survey found the following:
• 51% of Canadians are overweight or obese. Previous estimates had suggested only about 35% were overweight, with about 12% obesity.
• Consider…a 40-year old, non-smoking adult will lose an average 6.5 years of life due to obesity.
Peters, et al Ann Intern Med 2003
About Bruce Krahn
Bruce Krahn has been impacting lives one body at a time since 1990. He is a best-selling author, speaker, expert fitness trainer and nutrition guru. As a personal trainer, Bruce has logged thousands of training hours helping hundreds of clients reach their health & fitness goals. His client list has included notable celebrities such as Nelly Furtado, Criss Angel and Tom Cochrane.
Drawing upon his extensive experience working with everyone from students to CEOs, Bruce penned the best selling book, The Fat Fighter Diet. Recognizing the need for a “one to many” fitness & nutrition resource, Bruce founded www.ebodi.com – an online personal training and nutrition service providing personalized programs to thousands of people worldwide. Through his book, websites, companies and presentations, Bruce has touched the lives of hundreds of thousands of people from all walks of life.
Bruce has delivered his message to audiences from coast to coast including companies such as General Electric, TD Bank, Kraft and Amgen. Meeting planners rely on his consistent ability to garner positive feedback from clients such as: “Bruce is the most entertaining and realistic speaker we have ever had the pleasure of hiring.”
Today Bruce divides his time between training clients, writing and speaking. To find out more about Bruce and his personal training or speaking services please visit www.brucekrahn.com or train with him online at www.ebodi.com.