[Music playing]
Sarah: Hi, everyone welcome to diet.com video. I am Sarah your host. Today I am joined by Stephen Cabral a body transformation coach and expert. Today, I am going to be asking him some of your questions that you guys had for us on our YouTube general as well as on the diet.com messages boards. So, Stephen one of the most popular questions we get is how do I get flat abs?
Stephen: That is definitely probably one of the most popular questions and one of the most controversial ones out there. The main tips you hear from the most part are lots of cardio lots crunches and then try to watch what you are eating. We want to actually see those abs quickly but how are we going to keep them there, how are we going to keep the results coming. And the way to do that what we find the best results with our clients is increasing their resistance training. If they want their heart rate we want them to be burning calories. We will get that the same effect through doing some squat, doing some dead lifts, doing some really major lifts and that could be pushing, pulling over rotation and at the same time as we are doing those major lifts we are also hitting the abdominal muscles. And that is the big thing. We do not need to be always doing all this crunches to get great looking abs. What we want to do is you want to burn the body and help tone the muscles at the same. So we are going to actually cut down all that long endurance space cardio. It is just inefficient and takes too long and nobody has the time.
Sarah: Another question that we often get especially diet.com with most of our female member or most of our members are being female is the fear that weight lifting is going to cause them to bulk up. Women wanted to be toned, is that key word now a days, so what would you suggest for women who are afraid of bulking up but know that they should not be lifting weight. How did they achieve that toning effect?
Stephen: Well, I mean is the biggest thing is that they have to keep up with the times as well that we know now that inner based cardio and resistance training is the fastest way to lose body gat and the best way to tone your body. We know that women do not want to put a lot of muscle, and we know genetically they really cannot. So they do not have to worry about that. And keep in mind this point that you can keep training with resistance with heavy weight whatever you want and does not come on overnight. If you feel that you are bulking up, all right we can cut back a little bit but it is very rare case, you know 99 out of a 100 women are not going to bulk in the first place. They just do not have the genetic make up to be able to do that.
So woman should not be afraid to train with weights it is going to be the fastest way to tone up. Another thing is is there is no such thing is un-tone muscle. If you have muscle it is toned.
Sarah: Another one of users, is training for a 5K, two weeks are left until she actually runs the big race and she says, how many days a week should I be running and right now she is running currently five to six days a week. She wants to know if this is too much and should she run the day before the race or take it off.
Stephen: Right, so it is a good question in 5K’s is a very specific tight race in a very specific type of training. Marathon trainings can be a little different than training from those 5K which is about 3.1 miles. So, what we are looking at is her type of training should definitely be a someone daring someone longer base because she is going to have to get used to running that 3.1 miles. Some of it should be a type of training called far legs where she is running distances at different times during that specific warm up, workout I should say. And the other one is also interval based. So she is working on different NG systems, so she is becoming a well rounded runner.
Now in terms of should she run a day before. No, actually a week before she should start to cut down her training a little bit, she is not going to lose it, it is only one week and she is going to give her body time to rest. Heal cut down the information, take the day off before the race, make sure she is eating really well, so she feels she will have the best race that she ever raced.
Sarah: We are here in Boston at your own gym the Stephen Cabral Studio. And I know that you use a book a called Fatlossity to train most of your clients, can you tell me a little bit more about this book.
Stephen: The Fatlossity is basically it is a weight loss system, I came up with and it is really built upon the last 11 years or more. And over 11 thousand personal training sessions that I have completed. So, it is, I write every work out of every session of every client that I have trained. I find out what results are really, you know, what exercise are working the best for people? What nutrition’s working the best? And the benefit from this system is that it is an 84 day, page by page, look at what you need to be doing. How can you keep you keep yourself a accountable that is the biggest thing. There is a lot of programs out there but which ones hold you accountable? And this one you opened it up day one, nutrition on your left side, your work out on your right side. It is really exercises that you can do, I am not going to say they are easy they are challenging because they are going to make your body work but as three exercises anybody can do them, from beginners to advance and if you follow it, you really hold yourself accountable and you write everything down. It is a phenomenal system.
Sarah: That is great! And that especially really good for people who are not used to doing an extreme intense exercise programs so it is easy for them to get used to just three moves. So I think that is a great idea and a great concept. And people definitely check that out. Well, thank you for joining us today and answering some of our questions and thank you guys for sending us your questions and keep on submitting them and watching. We love reading them and hopefully maybe next time your question will get answered. We will see you next time.
Transcription by:
Scribe4you Transcription Services