There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.


All levels welcome - come in and try a week free!

Sunday, June 1, 2014

Get MORE FIT witth BBCF - here we go guys - are you READY!!!

So you should of all gotten your log books, measurements, email with the nutrition plan and had some time to get shopping and strategize for what we have going on.

I will post the daily workouts done here at BBCF, on our blog and I will also put a secondary, HIIT, or workout you can do on your own, as a group, or throw in a double day here and there to get the shred we are looking for.

Hopefully you have already been logging your food and workouts, and those of you on our "strict" paleo plan can give me your log to look at ASAP.

If not - get on it!
If you are on a macro plan two weeks in e need to look at our results and see where we are, and if you are on my shred plan then we will be coming up on a refeed day soon.

I will be posting daily tips etc for all of you, and I am ALWAYS here ffor any questions or extra support or help you need.

Love you!

Did you know that the years of eating processed foods, lack of exercise, and normal eating patters have literally PROGRAMMED your body to burn NOTHING but calories and sugars from the foods you consume everyday…

…INSTEAD of burning off your ugly body fat? 

It’s a super simple 3-step metabolic primer that TURNS OFF your body’s “addiction” to burning sugars, while making your most stubborn fat your “go to” energy source in ONLY 3 or 4 days. 

STEP #1: Try to consume zero starches or fruits for 3 or 4 days in a row during the week. 

This will help accelerate depletion of glycogen (your stored energy) and get your body burning fat again. This should equate to a total of 25 to 50 impact carbs for the day. Consume protein in every meal to help increase satiety and keep your body in “fat burning mode”. 

You’ll program your body to burn a ton more belly fat by using this approach a just a few days of the week. 

STEP #2: Increase your fats and double your servings of green cruciferous veggies on deplete days. 

When you lower carbs for a few days you’ll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy. 

Some good examples to use are extra fish or krill oil, olive oil, coconut oil, grass fed butter and small amounts of raw nuts for fats -- spinach, kale, broccoli, cauliflower, asparagus, arugula, green beans, Brussels sprouts and cabbage are great choices for extra veggies.

This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during a lower carb phase. 

It will also DECREASE your cravings in a big way.


STEP #3: Double your daily water intake when you deplete carbs. 

Remember, for EVERY gram of carbs you eat over the weekend (or any other time) your body holds nearly 3 grams of water. 

So if you had a few slices of pizza, some bread and a bowl of ice cream we’re talking an extra 700 to 1000 grams of water sitting under your belly skin. 

Consuming extra water is the fastest way to UNDO the damage of over-eating, getting rid of excess water retention, and facilitating other metabolic processes that burn fat. 

A good rule of thumb is to consume at least 50-60% of your total body weight in ounces of water a few days after overeating. 

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