Over the past 5 years I’ve been writing about the methods and systems I’ve used to help thousands of clients transform their bodies - Quickly and naturally (my online & studio clients typically lose 5 pounds in just 7 days even if they’ve failed in the past.)

This information isn’t based on theory, but rather on concrete evidence gathered from my over 15 years of private client sessions which accounts for over 15,000 sessions. Although TheDailySkinny.com has served as one of my platforms for over 4 years I have decided to share much more with you on my full website StephenCabral.com.

Instead of having you watch videos and read full articles on StephenCabral.com and then come over to TheDailySkinny.com for shorter daily posts, I’ve decided to make both of our lives easier by just maintaining one central location for your one stop shop for weight loss and body transfortmation videos, articles, quick tips, MP3s, and everything else you could possible need to achieve your health & fitness goals!

Here are the main links to access all the free content now:

http://StephenCabral.com (free workout video and article links)

http://stephencabral.com/free-tips.html (5 free start-up gifts)

Of course, TheDailySkinny.com isn’t going anywhere so if you are interested in using the “search box” on the right hand column of this webpage you are welcome to search through my previous posts for answers to your “keyword” topics.

I look forward to connecting with you over at StephenCabral.com soon!

Committed to your success,

Stephen Cabral, CSCS, CPT, NS
Voted “2011 Personal Trainer of the Year”
Health consultant for MTV, Men’s Health, MAXIM, NutritionData, SELF, Gather
http://StephenCabral.com

Over One Billion Served…

Did you know that over one billion people are now overweight?

Research by Aline Jelenkovic Moreno states, “Obesity is seen as the great pandemia of the 21st century. Recent data point to more than a billion adults in the world suffering from overweight, of which 300 million are clinically obese. What is more, the rates of child obesity show a worrying increase, with more than 155 million children and adolescents being overweight, of which 40 million are clearly obese.”

When I read that more than a BILLION people are overweight I couldn’t believe it. I’ve long understood that the U.S. population is about two-thirds overweight, but now it seems our country’s unhealthy habits have spread globally.

I’d rather not think of these stats as a condemnation, but rather a large wake-up call.

For obesity to be one of the top diseases (and causes of death) in the world should come as an outrage. Besides quitting smoking, it is one of the most preventable diseases in the world to fight against.

And, we must truly fight against it…

The reason we can’t just casually try to put an end to obesity is… continue reading “Over One Billion Served…“

10,000 Steps to Success:

Have you heard that one of the best ways to start an exercise program is by simply walking?

You heard that right. When you are just easing your way back (or starting fresh) into a fitness program one of the best ways to help your body acclimate to the new workload is through walking.

Every workout should have a short-term goal and your walking program is no different. You should aim for 10,000 steps per day. You’ve probably heard that magic number before and it will serve as a daily concrete number to shoot for.

Why 10,000 steps?

10,000 steps is roughly equal to about 5 miles or about 60 minutes worth of walking depending on your fitness level. The US Centers for Disease Control recommend this amount of physical exercise per day.

How do you get started?

The best way to begin… continue reading “10,000 Steps to Success“

Warm-up Properly with Dynamic Stretching!

Unlike static stretching, dynamic stretching has been shown to improve flexibility, increase range of motion, and engage the nervous system through active movements in multiple planes.

Although dynamic stretching does involve quick movements like lunges, squats, swings, and rotational work, it does not incorporate ballistic and bouncing movements. Stretching too fast is unsafe in most cases and should be avoided unless you are an advanced athlete and already thoroughly warmed up.

Dynamic stretching is most useful in preparing the body to begin that day’s exercise program. That means you will be completing a range of body weight exercises to prime the nervous system and stimulate the muscles in a way that resembles what you may be doing later in that workout.

Here’s an example of a 5-minute dynamic warm-up:

…continue reading “Warm-Up Properly with Dynamic Stretching“

Do You Remember this Exercise?

Although we have come along way in terms of exercise program design and equipment, you still can’t beat some of the old school exercises that have been around forever.

One of my favorites to get the body warmed up or to use at the end of a workout in an interval fashion is “Jumping Jacks.”

Jumping jacks are unique in the fact that you are working in the frontal plane while completing them. What that means is instead of moving forward and back, as in most exercises, you are actually incorporating a side-to-side motion. This is will allow you to strengthen your muscles and joints using a new movement which the body must adapt to.

The trick to jumping jacks is… continue reading “Do You Remember this Exercise?“

Switching Gears on Holiday Weight Gain:

If you weren’t one of the few who escaped the holiday weight gain I have some tips for you today.

The first one is to absolutely get rid of or give away any indulgent leftovers from the holiday dinners that you may have sitting on your counters or in your refrigerator.

Another tip is to… continue reading “Switching Gears on Holiday Weight Gain“

Determine Your Rate of Perceived Exertion:

In my last post, I spoke about target heart rate zone training and how you can easily calculate your maximum heart rate to be used when determining which training zone you are in. In this post I will concentrate more on tuning into your personal rate of perceived exertion (RPE).

Your RPE, although subjective, can be an excellent determinant to use when trying to figure out how strenuous the activity is that you are completing. The Borg rating for perceived exertion scale ranges from 6 - 20 with a 6 being no exertion at all and a 20 being a maximal effort.

So for example, if you were to exercise with… continue reading “Determine Your Rate of Perceived Exertion“

How to Find Out Your Maximum Heart Rate:

Although your true maximum heart rate may vary by about 10-15 beats per minute (BPM) from the formula I give you below you can assume that it is close to the number you come up with.

To find out your maximum heart rate just subtract 220 minus your age.

The number you get will be your maximum heart rate and from there you’ll be able to calculate what percentage your heart rate should be at when you are in a certain “training zone.”

For example, if you are 30 years old and you want to train at 60% of your maximum heart rate it would look like this:

…continue reading “How to Find Out Your Maximum Heart Rate“

Get Started Early on Your New Year’s Resolutions:

Did you know that you have a distinct advantage if you get started on your New Year’s weight loss resolutions this week?

Seriously. Although most gyms don’t advertise it, December is one of the slowest months of the year and they typically waive all sorts of fees to get you to join before the New Year’s rush. In order to make their numbers they’ll often waive initiation/sign-up fees and even give you a huge discount for signing up for one full year.

At the very least you’ll be able to… continue reading “Get Started Early on Your New Year’s Resolutions“

5 Pound Holiday Swing:

Over the next 2 weeks you are going to have some of the biggest challenges you have faced all year to losing weight and keeping it off. In my experience from Thanksgiving to New Year’s can spell disaster for people’s waistlines.

Many people easily gain 5-10 pounds over this time and I think the majority of that comes this last 2 weeks of December. I guess the mindset is that you can let everything slide now since once New Year’s comes you’ll get right back on track.

I have to tell you though, that letting things go and gaining 5+ pounds over the next 2 weeks is going to… continue reading “5 Pound Holiday Swing“