Hey

I put together this Flat Belly Workout program for You…SImply watch the videos and perform this routine everyday.

Do each exercise three times,10- 20 reps each…  In total this entire routine should take you less than 30 mins to complete…

Make sure you dont screw around with your nutrition, if you want maximal results…

Enjoy the soreness  ; )

 

Double V Crunch

 

 

Elbow Bridge Plank

 

 

Air Crunch

 

 

Alternating Bike Crunch

 

 

Long Island Personal Trainer

Don't mind the cheesy title, it's true. 

I wrote an article about it that got published in "Real" magazine.   For many of you that think walking cardio is a waste I actually went down to 6% bodyfat with walking cardio alone!

I was limited with a torn meniscus on my right knee, along with 2 herniated discs that gave me excruciating back pain.  

My physician told me that could only do light walking for my exercise, so I was hell bent on getting ripped with just walking alone.

 

This is the conditioning that I achieved with walking alone. 

 

This picture goes out to the non believers who think walking alone will do nothing.  I'm not a big fan of running or other types of high intensity cardio, in fact I hate it with a desire.

 On the other hand I could walk for miles and miles.  A simple brisk walk outside or 3 miles an hour on a treadmill is all I do. 

 

If you that think I got ripped because of my genetics, I have to remind you that my default look is

"fat boy"

Here's the evidence

 

 

 

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times" – Bruce Lee

 

 

Sometimes it's the fundamental things that bring the most results, meanwhile we are always searching for the esoteric,  top secret fitness methods. 

In fact,  I have most of my clients simply walk outside or on a treadmill for their cardio and on average they lose 10 to 12 lbs a month!

It's all about the specfic training and nutrition protocol that makes my Life Fuel Fitness program super duper effective at getting you lean and toned as fast as possible!

Over the years I have helped hundreds of people transform themselves with the knowledge and experience that I learned through my own personal journey.  I know first hand how difficult it is to burn fat!

I am blessed to make a living off of my passion and it feels great to help others improve their lives.   I decided to put all of my life long work into to creating a system that transforms as many people as possible.

My main purpose in life is to help you look and feel your best without being a slave to the gym or starving yourself.  

I want to help you feel full all day while losing weight.   My goal is to show you the minimal effective dose of exercise thats gives you the maximum result. 

 

 

Go here to see ALL of my clients Transformations…

Click HERE ==> My clients Before/After Pics and Testimonials from using my Life Fuel Fitness Program

Gym in long island

Here's my article from the December issue of "REAL" Magazine…

 

 

 

 

 

 

 

Alrighttt, part 2 is here; first let me tell you a little about a huge revelation that I recently had…

If u didn't know already I’ve a been battling obesity most of my life

(Here's a pic of me in my chubster stage)

At that point in my life I felt tired, unmotivated and just lousy.   I remember the frustration of putting on clothes and just feeling my fat stomach pressing against my clothing.   I remember being able to grab the chunks flab around my body. 

 

I recall the disappointment of seeing pictures of myself and seeing a stranger with bloated face staring back at me.

 

I couldn't tell you how stressed I was about my appearance, the stress increased my cortisol which caused more fat storage and also caused more emotional eating.

 

I had this insatiable craving for food that never went away, I would eat until I was full and still wanted more to fill up a void within me.

 

I was in my early 20’s and felt like I was imprisoned by my thick outer shell of fat. 

 

What made things worse was the fact that I had excruciating back pain.  I walked with a limp due to my sciatica. 

For a brief moment I thought I was going to live the rest of my life being overweight, riddled with health problems and limping around in pain. 

 I knew deep down inside that this wasn't the true life for me…

 

 

I hit rock bottom and needed a serious change.

 

I decided that enough is enough and I vowed to improve myself in every aspect!

 Physically, mentally and spiritually.   

So over the years of formal education, constant research and the experience of working with hundreds of clients I devised my Life Fuel Transformation system.    

 

I am proud to say that ALL of my clients make progress, if they don’t then I look bad 

 

I am grateful to work with each and every one of them towards their goals.

 

Recently I hit a milestone of having the most double digit fat loss in a single month.  Here are the numbers so far from  the most fat lost in a 4 week period.

My top 6 "Biggest Losers" for July 2011

                                    Name         Lbs of fat lost                     

Nicole Alibayof- 17 lbs

Claire Croninreid- 13 lbs

Emilio Martin Rodriguez- 19 lbs

Josh Greenberg- 20 lbs

Mike Makoto – 16 lbs

Ryan Kuriakose-11lbs

 

 

I wanted to share this moment with you being that not too long ago I myself was struggling with my weight and health issues.  

 

 

I am truly blessed to be able to help others improve themselves and add years of quality to their lives! 

 

Sorry for going off on a tangent but I just wanted to share my major insight with you…

 

 

Currently I work with a great deal of clients both online and locally.  My Life Fuel system is not for everybody.   I only take on action takers that are willing to follow my program closely and want to achieve maximum results as fast as possible.

 

 

 

Here are my Sneaky Testosterone Boosting Tactics

 

1.  Increase your Zinc intake- I take zinc lozenges every night before bed or you can eat these high zinc foods:

Oysters (sky high z levels), Sesame or Pumpkin seeds, Wheat Germ, Beef

 

2.  De-stress- Cortisol the stress hormone greatly decreases testosterone.  I focus on keeping my stress to a minimum by using my daily 100 count breathing technique click here to learn more about it.

 

3.  Get a good night’s sleep- Focus on at least 6 hours of sleep a night

 

4.  Don’t smoke- smoking dramatically decreases bioavaible androgens in your bloodstream

 

5.  Increase healthy fat intake- use nuts, olive oil, fish oils, avocados,  egg yolks. Testosterone is made from cholesterol.

 

6.  Reduce alcohol intake- excess alcohol consumption is a major culprit to decreasing your T levels.  Especially after a heavy night of drinking,.

 

7.  Decrease your body fat – the higher your body fat the more estrogen you have circulating which equals less testosterone

 

8.  Eat cruciferous vegetables like broccoli, cauliflower and Brussels sprouts

These vegetables have a phytochemical called indole-3-carbinol which is known to lower estrogen and increase testosterone

 

9. Follow a High intensity full body workout program – I have a fast paced 1000 calorie per hour full body workout that is focused on optimizing your hormones.  The workouts are engineered to burn fat and tone  your body in the shortest amount of time. 

I use a lot of cutting edge compound exercises which are scientifically proven to optimize your natural hormones for muscling toning and boosting your metabolism.  

 

 

 

 

Just by implementing these tactics to your daily habits you will experience a great increase in or testosterone and overall well-being.  

(Scroll down on this page to see my post about the benefits of testosterone and my recent blood test after following the above list)

That being said you must remember that it’s never too late to change your life for the better, take control of your health right now. 

Together we will both improve our lives day by day, habit by habit.

Until next time my friend…

 

p.s- Here is a sneak preview of Martin's Epic Transformation.  So far he has lost over 100lbs of fat and will share his story and how he did it next week!

 

If you want to know more about why I do what I do click on the HOME tab on the top of this page!

 

 

 

 

Queens Personal Trainer 

 

Hey there

 

I’m eager to discuss my favorite hormone testosterone and how to elevate yours to ideal levels…

Contrary to popular belief, both men and women produce testosterone.  

Your goal in life is to sustain normal levels of testosterone and to maintain your levels at the ideal range by using “natural methods”.

Here are the benefits of normal Testosterone levels

Optimal sex drive (: )

Increased energy and motivation

Enhanced memory and cognitive function

More muscle tone and less body fat

Lower risk of Heart disease and certain caners

There are 2 ways to check your testosterone levels

1. Get a full panel blood test
2. Read the symptoms of low testosterone below and see if it applies to you

 

I recommend doing a full panel blood test to make sure your test levels are as high as they can naturally be.  I schedule a full panel blood test for myself every year to and closely monitor my hormone levels. 

 

I take an extra step of precaution to make sure all of my levels are in their prime ranges. 

They key thing is to ask your doctor for a full panel testosterone blood test scheduled first thing in the morning. 

Testosterone levels are the highest first thing in morning, (we both know why  ; )

 

 

Normal Testosterone Ranges

Men- 240-830 ng/DL

Women- 30-95 ng/dL

 

 Here is a copy of my recent testosterone blood test 

 

 

As you can see I am on the higher end of the scale at 881.   

 

(I maintain this all year round with my all natural “Sneaky Test Boosting Techniques” which I will share with you soon… ) 

 

Throughout my years of research and experience I have discovered exceptional tactics that I practice daily to boost my T levels.

 

Simple changes in your daily habits, nutrition and exercise will elevate your hormones to their peak ranges.

 

Years ago when I was overweight and had bad habits my testosterone levels were lower than they are now.

 

The symptoms of low testosterone levels.

Lower sex drive 

Lack of vitality and endurance

Increased Fat storage

Decreased muscle mass

Diminished bone strength

Reduced cognitive function and memory loss

Sleep disturbances

 

 

The awesome thing is that you can FULL control of boosting your testosterone levels to their normal levels.

The tactics that I will share with you will apply to both males and females.

Stay tuned for part 2 where I show you my sneaky testosterone boosting tactics.  They will keep your MOJO at full force and have you feeling and looking better than ever!

 

Talk soon, 

 

AJ Mihrzad

 

 

 

 

 

 

 

 

 

 

 

Long Island Fitness

 

 

 

Testosterone Long Finger Test

 

Use your Right hand with your Palm Facing Away

 

If Your Index Finger is Longer                                                       

Less Testosterone before Birth

1/3 less likely to develop prostate cancer (males)

1/2 as likely to develop osteoarthritis

Usually lower sperm count ( only if you have testicles!)

Better at literacy and verbal ability

 

If Your Ring Finger Longer

More Testosterone Before Birth

Less likely to have a heart attack in your 40s

You tend to be more aggressive and assertive

Usually more mentally tough and optimistic

You excel at spacial and mathmatical tasks

 

Compare to a woman's hand to see the difference between the ring finger and index finger!

 

For furthur research regarding finger length studies, contact me and I will lead you in the right direction…

 

 

Sources

* British Journal of Psychology 

 * British Journal of Cardiology 

* British Journal of Cancer

           Queens Personal Trainer 

 

Hey there

Hope you’re feeling great as you read this…

 

There’s a lot to be happy about…  One thing that makes me smile is the warmer weather this time of year. 

 

As I am writing this we are 4 weeks away from Memorial Day.

 

I am issuing YOU a challenge for the next 30 days…

 

 

 

 

 

Yes YOU!

I want you to devote at least one morning per week towards  a 30 minute brisk walk on an empty stomach. 

 

To put it simply, pick one day out of the week, wake up 30 mins earlier than normal and take a walk outside of your house. 

 

Walk 15 minutes in one direction and walk back home…That’s it!

 

Morning cardio cardio on an empty stomach burns more fat than cardio performed at a later time during the day. 

 

Rather than getting into a debate of how much more effective it is than cardio at other times of the day and all the mental and physical benefits…

Add it to your weekly routine for the next 30 days and reap the rewards 

 

Your stomach is completely empty after a night of sleep and your Burn Fat for Fuel!

 

I simply walk at a brisk pace (as if I'm late for an appointment) and listen to an audio book or some music on my iPod.

 

I then get home take a shower and start my day. 

 

The goal is to perform this morning cardio on an empty stomach.   

 

You can drink black coffee, tea or water if you please. 

 

Do not consume anything with calories or sugar!

 

Of course if you want to jog or run be my guest, I am somewhat lazy and I prefer to walk. 

 

As long as you’re walking at a hurried pace you will make progress with each step.

 

I am only asking you to add 1 day of morning cardio for the next 4 weeks.

 

By all means if you want to do morning cardio everyday go ahead you will get better results!

 

…Don’t be a prude  ; )

I want to share some of my Top 5 favorite CORE exercises with you.

Attaining a trim and toned midsection is by far the number one fitness goal held by most people.

There is just something so attractive about a small waist that appeals to the masses. The good news is that, no matter what you have been told,

YOU CAN HAVE THE ABS OF YOUR DREAMS!

(Believe me I was obese most of my life and it took me a LOOOOONG time to get a six pack, if you haven't seen my story check out the video below)

Before we jump right in to the 5 Golden Exercises,

we need to cover a few things that need to be put in practice.

 

While ab exercises are great for strengthening and

toning your abdominal muscles, solely doing these

exercises will not make your abs flat. In fact,

getting that perfect midsection is a process that

takes more than a little time sweating in the gym.

It takes hard work, and a game plan….

 

1) Participate in regular cardiovascular exercise.

2) Maintain a full body strength training routine.

3) Eat a nutritious, calorie specific diet.

You need to understand that first, before you move forward. It may seem overwhelming in the beginning, but the key here is to change your lifestyle

to one that promotes fat loss rather than fat storage.

The key that makes these exercises effective is the fact that, when done together, they use all of the muscles in your abdominal region. Often times

people will only do crunches, and while these are great, they are neglecting to strengthen the other 75% of their midsection.

There are four basic types of abdominal exercises.

1) Ones that focus on your upper abs

2) Ones that focus on your lower abs

3) Ones that focus on your oblique’s (sides)

4) Ones that focus on your entire core

It is extremely important that you do at least one of each exercise type every time that you workout.

This will give you the ultimate toned stomach look that you are going for!

 

 

Now on to the good stuff…

Exercise #1: The Crunch

The basic crunch should be a staple in your arsenal

of abdominal exercises. This classic movement

concentrates on your upper abs.



Starting Position: Lie on your back on the mat with your knees bent

and feet flat on the floor. Support your head by placing your

hands behind it, and keep your eyes turned up towards the ceiling

throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches

off of the mat by contracting your abs. Be sure to keep your back

straight and avoid pulling yourself up with your hands. Hold

yourself in this contracted position for a moment before slowly

lowering yourself back down to the starting position.

Exercise #2: The Oblique Crunch

The Oblique Crunch does just what its name

proclaims – works on your obliques. Make sure to do

an even amount of crunches on each side for a

symmetrical look.

Starting Position: Lie on an exercise mat with your knees bent and

hands behind your head. Lift your left leg so that your knee is at a

90 degree angle, and the lower part of your leg is parallel with the

floor.

 

Movement: Exhale as you bring your right elbow in towards your

left knee, while squeezing your abs. Inhale as you slowly extend

your leg back out to the starting position.

Exercise #3: The Exercise Ball Crunch

Exercise Ball Crunches are great for your entire

core. All of your abs are used in the stabilization

process as you crunch.

Starting Position: Lie with your upper back on an exercise ball and

your feet flat on the ground in front of you. Support your head by

placing your hands behind it, and keep your eyes turned up

towards the ceiling throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches

off of the ball by contracting your abs. Be sure to keep your back

straight and avoid pulling yourself up with your hands. Hold

yourself in this contracted position for a moment before slowly

lowering yourself back down to the starting position.

Exercise #4: The Toe Touch

This is another great exercise for your upper abs,

however, you can easily make this exercise more

challenging by lowering your legs with each

repetition. This will recruit the use of your lower

abs as well as your upper abs and will make for a

more strenuous workout.

Starting Position: Lie on an exercise mat flat on your back with

your legs up in the air and your arms outstretched above your

head.

 

Movement: Exhale as you raise your arms up and reach your toes.

Hold yourself in this contracted position for a moment, and then

inhale as you slowly lower your arms back down until they almost

touch the matt. Repeat your required repetitions before allowing

your legs to touch back down onto the matt.

Exercise #5: The  Leg Raise

While this exercise is very challenging and not

recommended for beginners, it is very effective. It

focuses on your lower abs, tightening that stubborn

area.

Starting Position: Position yourself in the roman chair by gripping

the handles and placing your elbows against the pads, or grip

overhead handles and allow yourself to hang.

 

Movement: Exhale as you raise your knees up towards your chest.

Remember to keep your back flat against the back pad, or if

hanging, try to keep yourself from swinging. Hold yourself in this

contracted position for a moment, and then inhale as you slowly

return your legs back down to the starting position.

So there they are…the top five exercises that will

take the waste off your waist. You ask “Is it really that

simple?” Yes it is, if you follow a structured

program designed by a knowledgeable fitness expert.  ( wink wink* )

Remember that healthy weight loss takes time, so be patient!

Make an effort towards your goal everyday and don’t get discouraged!

Now GO GET’EM!!!!!

Committed to YOUR Peak Physique, AJ Mihrzad

Make sure you check with a medical professional prior to starting any new exercise program

Check out my story, press play….

Video Produced by http://multimediaplus.com/

BEFORE



AFTER

“My workouts with AJ have exceeded my expectations. As a military veteran, I thought I new everything there was to know about fitness and nutrition. Though, after just one session with AJ, I realized that there was still much to learn. Whatever your fitness goals are, AJ will definitely deliver results.”
-Adam

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