Monday, November 17, 2008

Albert Einstein thinks this is INSANE.

Millions of Americans are frustrated. Their lives are stuck in a rut, they face the same obstacles year after year, poor health, financial trouble, lack of energy, relationship problems. They hope there lives will change. But why would they change? How could they change? When we keep doing the same things, we will naturally keep seeing the same results. This is true everywhere, all the time! If you keep mixing yellow and blue, you will keep getting green. Why would you expect orange? If you keep doing your same routine, making the same financial desicions, using the same exercise routines, why would you ever expect a different result? It is not enough merely to hope. Change takes action, real change must be manifested.

You must find the answer. The key is to make the right changes, to create the proper routine, to form the proper habits so that you can expect a positive result, every time!

At TSC we've done the hard work for you. When it comes to fitness we have the answer and we'd love to share it with you. Zach lost over 85 pounds and gained a tremendous amount of confidence and self-worth. We practice what we preach, we use the same life affirming fitness principles that we teach to others. We would love to teach them you, please join us!

If you ever have any questions, or are ready to make a quantum leap forward in your health and fitness then get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Chris Krueger.

Wednesday, November 5, 2008

Build Muscle and Burn Fat at The Same Time? Sí Se Puede!

Of course it's possible for us to build muscle and burn fat at the same time! The empirical evidence for this is insurmountable. People from all walks of life have experienced these exact results. I'm experiencing them right now.

It's simple. You have a dream, "I wanna get back in shape." From there, the Achievers set a goal, "I want to burn X-pounds of fat and build X-pounds of muscle, in the next 10 weeks."

Then the Achievers make a plan like, "I'll follow the Heart of a Champion Training and Nutrition Program. Plus I will do 3-5 Bonus Program activities per week."

Yes, yes, of course, but how do you BUILD muscle and BURN fat at the SAME TIME? Don't you have to eat at a caloric deficit to burn fat? Shouldn't you have to eat at a caloric surplus to build muscle? How does it work?


BURN FAT: Fat burning is created by eating at a caloric deficit. A pound of fat stores 3500 calories, ergo to burn a pound of fat per week a person must eat at a caloric deficit of 500 calories per day, for a week (500 cals x 7 days = 3500 cals).

BUILD MUSCLE: New muscle is created by stimulating muscle growth (i.e. weight training) whilst the body has proper nourishment, or building blocks; this includes enough protein (0.6 grams per pound of your GOAL WEIGHT, or more) amino acids, vitamins, minerals and energy (energy is just another word for "calories").

Training with weights, breaks down your muscles, it actually tears them on a microscopic level. After a workout the body must use energy (i.e. burn calories) to repair this damage (this is what I call "After Burn") to make your muscles bigger, better and stronger so that they will be able to handle a similar workload in the future. Your body needs energy to do this, so where does it come from? YOUR STORED BODY FAT, it's FULL OF CALORIES! 3500 per pound to be exact! Thus you are losing Body Fat and Gaining Muscle at the exact same time, on the cellular level!

So as long as you have excess stored energy (a body fat over 6% for a male) and proper nourishment you can BURN FAT and BUILD MUSCLE at the exact same time.

Remember, when your heart is elevated into the "Cardio Zone" you are usually burning Carbs, but when the body repairs itself from a workout, usually while you are sleeping, you're heart rate is much lower and you are in the "Fat Burning Zone." The human body is a marvelous creation, get the most out of yours. Push it to the limit, walk along the razors edge.

Now TSCers, Burn Fat and BUILD MUSCLE.... TRANSFORM!

-Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Tuesday, November 4, 2008

TSC TV on Youtube!

TSCers now you can stay up to date with all our new TSC videos at...

Checkout our new vids. Make sure you watch them all and rate them 5 stars!


Chris Krueger

Sunday, November 2, 2008

The Nutrition Train... Get on Board!

Your metabolism is a furnace, burning calories all day long. It's your duty to fuel the furnace as effectively and efficiently as possible.

Scientific research has shown that eating 6 small meals a day instead of the standard "3-squares" will support a faster more efficient metabolism. Eating 6 small meals daily at two to three hour intervals is like feeding dry kindling to the furnace, the fire grows hotter and the furnace burns it all up. On the other hand eating 3-squares is like adding logs to your furnace, it will still burn part of the logs, but some of the potential energy will be stored as FAT. Dreadfully there are people that starve themselves most of the day and have one big meal, this is like throwing one big wet log on the fire, which is neither effective nor efficient, your body will burn what it needs and store the rest as FAT. Keep your metabolism burning hot, use the 6 small meals approach.

Once a week, it's a good idea to have a "Reward Meal." By eating one higher calorie meal per week, you will be keeping your metabolism off balance, by surprising it with a big meal that it must digest, It's also a great reward to end a great week of training and nutrition. Also this works in your favor because it will serve to replenish the glycogen stores in your muscles and prime you for another week of intense and focused training. Other so-called "fitness gurus" advocate using an entire "cheat day." An entire day of cheating has the potential to wipe out all the gains you made for the week, bad idea. Also having a single cheat meal to look forward to, makes the meal more important and enjoyable.

The two most important meals of the day are breakfast and the "bedtime snack" these meals should be very consistent. Every morning you should have breakfast right when you wake up or immediately following your morning workout. I like having a half cup of oatmeal mixed with two tablespoons of peanut butter. It's about 300 calories and totally delicious, it will fuel the first three hours of your morning and give you plenty of energy to face the day. For a bedtime snack I enjoy a fat-free berry yogurt swirled with a half cup of cottage cheese, this 200 calorie bed time snack is rich in protein and amino acids both of which are very important for a body in training. Great tip: put your cottage cheese and yogurt mixture in the freezer for a half hour, it's almost like fro-yo!

There's plenty more nutrition to talk about, we'll be getting to all of it in the upcoming weeks and months.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

TSCers are focused and intense, now..... TRANSFORM!

Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!