Let me do the math for you ….
That is about 45g of sugar,  which is just about same as 8-9 tsp of sugar!

I just had a client do one of my programs and she told me he used to drink 5-6 cans of coke a day.

6 CANS A DAY!

That is an addiction and it’s scary and will definitely lead to some health issues fast!

High Fructose Corn Syrup (HCFS) is basically a sweetener that is produced from uneatable corn that the Government pays farmers to grow!

To be perfectly blunt about it… this ***CRAP*** is completely horrible for you and the worse part is …

(wait for it)

High Fructose corn syrup is in almost every processed food you eat!

Don’t believe me? Go look at the ingredients of the Jiffy peanut butter that almost everyone has in their cabinets!

The deal is that high fructose corn syrup (HFCS) is processed very differently in the body than other sugars and thus has different effects.  Recent research has show that high fructose corn syrup leads to:

• Abnormal increases in body fat (especially in the abdomen)
• Directly linked to increased incidence of diabetes
• Consumption directly correlated with increased obesity rates

And like I said, it is found in almost everything (see the BIG list below).  I avoid this stuff like the plague.  I ALWAYS make sure the food I eat contain ZERO HFCS.

That is also why I am such a fan of Quest Protein Bars. They contain ZERO HFCS.

Plus they taste like candy bars.  They are also gluten free, low carb, high in (quality) protein, no sugar alcohols and no artificial sweeteners. .  This is by FAR they best protein bar I have come across and is not filled with junk like other bars.

Seriously, you will not BELIEVE how good they are.

My current favorite:  PB & J (of course)

You should really check them out HERE <<<===

PLUS if you enter the code “sample” they will be shipped to you for FREE.

Great, now I’m hungry…

-Josh

PS:  Seriously, if you try these bars and DON’T Like them, bring them in and I’ll buy them from you.  I freakin’ love them.

PPS:  Here is list of food with high levels of HFCS:

• Jelly: Smucker’s, Welch’s, other
• Syrup: Aunt Jemima Original Syrup, Log Cabin, Mrs. Butterworth’s, other fake syrups
• Soda: Coke, Pepsi, Mountain Dew, 7Up, Dr. Pepper, etc. – nearly all
• Power Drinks: Gatorade, Powerade
• Juice:
  • Ocean Spray Cranberry Juice Cocktail
  • Capri Sun Drinks- almost all High Fructose Corn Syrup with a little pear juice
  • Minute Maid Products
  • Most “fruit drinks”
• Barbeque Sauces
• Bread (nearly all high-volume brands)
• Flavored Mustard
• Ketchup
• Hershey’s Chocolate Syrup
• Salad Dressing
• Ice Cream (any cheap store brand)
• Pickles
• Frozen and refrigerated products aimed at kids:
  • popsicles
  • ice cream treats
  • juice boxes
• Candy
  • M&Ms
  • Caramels
  • Twizzlers
  • Lollipops
  • Hard candies
  • Gummy Bears
  • GumBalls
  • Jelly Beans

Here’s the thing- I have literally written a book on fat loss nutrition. I have also written dozens if not hundreds of articles as well. But you know what they say, a picture is worth a thousand words (in this case probably more).

What do you think, could you get lean with a plan this simple?

Let me know…

-Josh

And it’s nice to say “suck it” to the disbelievers out there.

Over the years there have been several smaller similar studies, but this is the largest and longest term study of its kind to date.  Here’s the deal: Test subjects were split into 3 diet groups, a low fat diet, a low carb diet and a Mediterranean diet.

The Wall Street Journal sums it up quite nicely:

The study, which tracked 322 Israelis for two years, surprisingly found that a low-carb diet, often associated in the U.S. with high levels of meat consumption — was better than a low-fat diet in boosting blood levels of "good" cholesterol, or high-density lipoproteins associated with cardiovascular health benefits.

The only word I take issue with is "surprisingly".  I think those who were surprised have either not read or completely ignored research that has come to similar conclusions in the past.

Was it the fact the fat loss was greater or was it the drastic improvement in blood markers with the low carb dieters?

This guy used low carb to get ultra-ripped

In any event the winner is clear.  Low carb dieters lost an average of 12.3 lbs, the Mediterranean dieters lost 10.2, and the low fat dieters lost 7.7 lbs.

I will concede that these numbers are not mind blowing by any means.  But what is important is that it was an even playing field (and low fat got it’s ass kicked.)

You can read the full Wall Street Journal Article on the study Here.

If you are so inclined the full study (yawn) from the New England Journal of Medicine can be found HERE.

Plus, if Katie Couric says it, it must be true:

Let me give some free advice that will get you well on your way to better nutrition and accelerated fat loss. Here are the top 2 things you can do starting TODAY to get it done:

#1 Drop the Carbs
The study above is just the latest proof. So what are you waiting for? Step away from the pasta…

#2 Write it Down
I spoke to this point in a previous post: "Log of Food".  When dieters write down what they eat they lose more weight. How much more? Twice as much. No joke.

So let me break it down for you: Nutrition is not rocket science, and one diet does not "fit" all (get it? that was a pun).  But in most instances intelligent low carb nutrition will help people lose fat and improve health factors faster, and with better compliance.

-Josh

PS: And one last thing- nothing is written in stone.Want to know the latest tips and tricks to take your fat loss to the next level? Do not hesitate to Contact Me.

Here is a workout you can do DURING the big game by the fine folks at Sparkpeople.com (where I have all my successful clients log their nutrition.)  It is modeled after a standard dirking game (something I’m sure you’ve NEVER even heard of) – so it will actually be kinda fun.  So here are some burpees and squats to earn those chips and dips.

Just so you know, I’m rooting for that one team that has that guy who plays for them because he is so awesome.  Yeah, that’s how I roll.

-Josh

1.  "Doing weights will bulk me up."
Truth: Muscle is denser than fat and thus takes up less room, so two people who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat.  Check out this example:  Same women, same weight…

See the difference?

Also, the ONLY way to ever bulk up, is to eat more calories than what you burn off…This makes you gain weight mostly as FAT!

2.  "I exercise every day, so I can eat whatever I want."
Truth: You can not out-exercise a bad diet, but you CAN out-eat your exercise. (even if it is the best workout in the world)

3. "It’s harder for women to lose weight than for men."
Truth: Well, biologically men are built with more lean muscle mass than women are–meaning HIS metabolism is working at a 5 to 10% higher rate when a couple is lying on the couch together. So while that may not be fair… it shouldn’t stop you from wanting to fit back in your favorite jeans!

You may or may not agree.. but when something is hard to do, then that is a beautiful thing… The harder something is, the less people will actually do it – which means the more unique you’ll be at the top

4.  "Eating fat will make me fat."
Truth:  1980 just called and wants it’s myth back. In fact, it was in the 80′s that the whole ‘fat-free’ craze started… ..and shortly after the this crazy phenomenon called ‘obesity’ became a nationwide problem. Just like with calories, fats are not created equal either. The topic of fats can get quite complicated but  you can do well  just by staying away from Trans fats & hydrogenated fats, but make sure to get your monounsaturated fats. You can get these from foods such as olives, nuts, and avocados. The closer it is to nature (less processes) the better.

5. "Eating at night will make me gain weight."
Truth: Cutting out nighttime snacking is a popular weight loss strategy because it feels logical–eat less when you’re less active. But really, what your weight all comes down to is how MUCH you eat…not WHEN you eat. The problem is that many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming WAY more calories than they need for the day–calories that are then stored as fat.

6.  "Weight gain and belly fat are unavoidable after 40."
Truth: It’s not like you’re going to wake up on your 40th bday and have an instant belly.. The principles of exercise & nutrition will always apply, and I know SO many people that are over 40 that are in SO MUCH better shape than people in their 20′s. And the one secret is… their mindset. Yes you may experience a slowing metabolism as you age, but on the flipside, you’re much wiser as you age as well. Use this to make those healthy decisions! – it’s never too late to become what you might have been.. so the number 40 is.. just a number if you ask me

As an example here is one of my favorite 40 something year olds…

Don’t let these myths hold you back.  When you are ready to change I am here to help.

-Josh

PS:  Feel free to email or call me with any questions (anytime) 818-766-8888

That does not mean that I am an ass about it (although that *does* happen from time to time.)  You see, I was raised by a pack of sarcastic wolves, and my humor and wit do not always translate well to normal humans, but I digress…

A few weeks ago I was asked to speak at a conference of high-level personal  trainers.  I personally knew (or at least knew of) most of the speakers there as we are generally a pretty tight bunch.

But one guy I did not know was Rocco, Rocco Castellano.

(The name alone should have told me a bit about what I was in for.)

Rocco is a former trainer (and may or may not have family in the “olive oil” business) who now coaches other trainers on a variety of topics with an emphasis on branding (establishing and distinguishing your “brand” to differentiate yourself from other trainers.) 

But you can’t do that until you confront your “truth”- Rocco’s true core message.

Several of my trainer buddies insisted I catch his presentation as he is an outstanding speaker.  I already had every intention of checking this guy out as he had quite a buzz going.

Just as Rocco was about to speak someone grabbed me in the hallway with some questions, so I missed the first 2 or 3 minutes. 

So as I did my best to sneak in (not easy when you are 6’ 2” and 240 lbs.)  I ducked my head low and headed to my seat while listening to the man on stage.  As I weaved a stealthy path to my seat I thought to myself that the voice coming from the front of the room could not be that of a fitness professional. 

Tony Soprano must be up there. 

Nope.  It was Rocco, and he had my undivided attention. Immediately. 

Truly his voice did sound like a more gravelly Tony Soprano or maybe a more lively Vito Corleone. 

Rocco began the presentation with a smile on his face, proudly proclaiming that “If anyone here has a problem with the word “f*^k”,  get the f*^k out.”  But being no stranger to the (sometimes more than occasional) F bomb I had no problem parking my butt on that uncomfortable seat for the next hour or so.

So there I was, paying attention (again not an easy feat when you are as ADD as me) – partly because I was afraid not to, but mostly because of how much I connected with his message. 

The guy talked just like I thought- but with more East Coast / Italian swagger. I mean, fuggedaboutit.

(And that was who he is and that is his truth.  Speaking or acting any other way would simply be false, and it certainly would not be Rocco.)

While his talk did cover a bunch of stuff you will care little about, the point that I knew would resonate with you is the part about confronting “your truth”.

At one point in his presentation he was getting fired up talking about how he used to consult clients –

“YOU’RE FAT!” he would tell them, and I have faith that that was in fact the case.

“But so what? We can fix that.” He then assured them.

We can fix that…

You see it was the truth.  And it wasn’t until his clients accepted their truth that they could be free to make progress.

And it is not until YOU accept YOUR truth that you can be FREE to make progress too.

This reminds me of when I have clients that come in my door for a consult, yet refuse to get on the scale.  Just refused.  I would thank then for coming in, but would eventually have to tell them that the timing just wasn’t right.

They were not at all ready to confront their truth, and therefore would not be at all ready to train with me. (I’m not a complete jerk, I don’t just kick them out – I’ve been in this long enough to know an emotional block when I see one and to see who is serious and who is not.)

The thing is I don’t *just* train people.  I help people achieve their goals and often times their dreams. A job it is my privilege and honor to perform. I help people who help themselves but I cannot help anyone who is not ready to be helped.  And that is what I tell them – they are not ready.

So, are you ready?  Can you face your truth?

Know this:  I will always tell you the truth. When you are doing crappy you will know it.  But when you are doing great I will shout it from the rooftops (Ok, most likely I’ll just post it on Facebook, but you know what I mean.)

And sometimes the truth hurts.  I know that.  You know that.  It can in fact REALLY hurt.

But no matter what the circumstance or the obstacle to overcome, whether it be in fat loss, in business or your personal life, understand this simple concept:  You will go nowhere until you accept and confront your truth.

I would like to thank Rocco for clarifying that for me, and now I hope I have clarified it for you.

-Josh

Especially at this time of year when people are ramping up for their “New Year’s Resolutions” (which are absolutely ridiculous by the way, more on that tomorrow) this is something we need put into action.

This video makes a singular point.  You have 24 hours each day with which you can do what you want.  Sure, you gotta sleep, you gotta go to work or take care of the kids (or both) whatever.  Lot’s of stuff I’m sure.  But are you making the most of it?

So press play give this video a quick viewing and find out.

This one *MAGIC* thing has been PROVEN to:

• Reduced pain by 47%
• Reduced progression into dementia and Alzheimer’s by 50%
• Reduced progression into diabetes by 58%
• Reduced anxiety by 48%
• Reduced depression by 47%
• Reduced risk of death by 23%

And that is just the short list.

So watch the above video and then answer Dr. Evans’ question:  Can you limit your sitting and sleeping to just 23 1/2 hours a day?

-Josh

PS:  This should be a part of your everyday life, if it is not – why not?  You don’t need to wait for the “New Year”  or any other thing for that matter.  Start now.

PPS:  Watch for my email tomorrow, I have something special to share with you.

A Very ‘Carter Fitness’ Christmas

‘Twas the night before bootcamp when all through West Hills
Not a resident was seen taking fad diet pills
For there was a place that took care in the matter
Of turning “bowls full of jelly” into something much flatter

Away to Carter Fitness they clambered and fled
While visions of protein shakes danced in their heads
There Josh Carter stood in a red Santa cap
As he shouted to bootcampers, “Go take a long lap!”

While back in the gym with kettlebells clanging
The campers were pumping, the dumbbells a’banging
Away to the ring rows they flew in a flash
Then back down for situps the patrons did dash

The overhead lights on the sweat-beaded bods
Gave a lustre of “awesome” to those guys and broads
When what to their fit-focused eyes should appear
But Casey the Trainer full of Christmas-y cheer

And with him, in need a some training right quick
Was a plump little man who could only be St. Nick
He was dressed all in fur from his head to his toe
But his suit was so snug he could scarcely “Ho Ho Ho”
A bundle of groceries he held in his hand
With nary an item from the approved nutrition plan!!!

Then more rapid than cone sprints in flew Trainer Chris
Who peered in the sack then shouted out this:
“Potato chips?! Pop-tarts?! Cookies and cake?!!!
Aww Santa, be good for goodness sake!”
And THEN Santa gulped down a gigantic Slurpee
“That’s it!” cried the trainers, “Get down for some burpees!!!”

Though chubby and plump Santa did as directed
When he thought he was done the trainers interjected,
“Now give us a run to the wall and straight back.
Upon your return, fifty-five jumping jacks!”

With a wink of his eye and a twist of his head
Santa complied and right off he sped
He spoke not a word but embarked on his run
And despite all his effort he appeared to have fun!

Then when he was finished he sprawled on the ground
The bootcampers cheered for they knew he had found
That through all the sweat, the good food and hard training
A new lease on life is what he’d be gaining
They knew there was no better gift to yourself
Than the gift of a life full of fitness and health

So as classtime was over and clients filed out
St. Nick in his sleigh did turn back to shout,
“Being healthy and fit is my new way of life.
Merry Christmas, Carter Fitness, next I’m bringing my wife!”

I hope you caught my post last week about how I don’t pull punches when consulting clients, that rewarding mediocrity is ludicrous and “trying” is for losers not to mention if you want hugs and cuddles I can give you directions to Curves (becasuse we don’t do that here).

If you liked that, then this is right up your alley.

You see I just printed up 24 gift cards that  you can  give as a holiday gift  to your “fat” (let me explain) friends or loved ones.  These gift cards are worth $100, but you can get your hands on it for only $20.  (Doing some quick math – that’s $80 off)

Now I’m not saying you call your friends of loved ones “fat”.

Probably a big mistake.

But we all have those friends who call themselves fat yet don’t do much about it.  You’ve probably heard them complain about being overweight but most of all about being unhappy about it.  Especially  this time of year.

Without question they have been told “I love you just the way you are”, maybe even by us just to make them feel a little better.  But ask yourself this – wouldn’t they (and you) feel EVEN  BETTER if they were taking control of their health?

So why not slip this in their stocking?  It is the perfect gift for your friends and loved ones who might just need a nudge in the right (healthy) direction without sounding like you judging them (or being a jerk.).

This can be applied to bootcamp, semi private or even private training and they can start anytime. (*Just call me for full details.)

But there is a litte catch…

I only printed 24, so I must limit it to 2 – $100 gift cards per order.

Do you know 2 people who could use a little fitness and health in their life? (I think you do.)

Is there someone you care about enough to give them a present that could possibly change their life?  Here is your chance to make a difference for someone you really care about this holiday season.
Just click here now <<< ===

-Josh

PS: This will make a great stocking stuffer!  Get your holiday gift cards here (before I run out).

PPS: I made this crazy holiday gift only $20 on purpose.  That way it is perfect for those gift exchanges as that have the $20 limit.  Go snag a few before they are all gone.

This post covers many years and a lot of ground. It’s about: my college English professor, Yoda, Chad Ochocinco, a peanut butter and jelly sandwich,  tears, hugs and cuddles, directions to Curves, how I am possibly the biggest jerk in my own gym (and why that all equals fast and furious results for you.)

So let’s get into it.

Way back when in high school (see the photo to the to the left, oh yes, that’s me) I was a pretty damn good student. Not due to any real effort on my part mind you, I was just pretty bright, paid attention from time to time and that was all it took – good grades just came naturally.  This led to me getting accepted to every school I applied to, and I ended up attending UCLA.

Well, as it turns out UCLA is FILLED with people who also got good grades in high school.  And getting good grades at that level did not come as easily as it once did.

I remember thinking “Holy crap, you mean I might actually have to put some effort into this?” (Sound similar to a situation you might be in?  Keep reading…)

Nothing illustrates my B-slap to the face / reality check  better than my interaction with my freshman year English professor (whose name completely escapes me).

There was some 10 page paper we had to write, and up until this point I had not been doing well at all in her class (a new experience for me.)  So we set up a meeting to go over my first draft.

I remember it vividly.

She had read it, she handed it back with red marks all over it.  She just looked at me and said with a disappointed look in her eye “Josh, this is not good.”

Taken aback by her comment I replied in disbelief, “But I tried really hard.” (Which I had.)

She kept her gaze fixed on me and said quite firmly, “Just because you tried hard does not mean you did a good job.”

HOLY SH!T.  This completely *rocked* my world.  I was stunned.  Floored. Dumbstruck.  Shocked (like a monkey.)

Up until this point when I tried, I succeeded.  Well, welcome to the real world – things don’t always work out in your favor – even when you “try”.

This concept of “trying” not equaling success has stuck with me ever since that day.  “Trying” doesn’t always cut it – you need to do more than that.

Yoda knows what’s up.

(Side note: I honestly don’t recall what grade I got in that class, but I did eventually graduate with a degree from UCLA so I must have at least passed that class.)

This brings me to Chad Ochocinco. For those (like me) who have not heard of him Mr. Ochocino is a football player of some note.  Guess what his number is… (Don’t get me started on how stupid that is.)

Anyway, a few seasons back he was featured on a show called Dancing with The Stars.  DWTS is a dance competition show that couples pro dancers with celebrities. Chad was coupled with Cheryl Burke. This is a show that I do not watch, but on one particular day I happened to catch some of it as I flipped on the TV.

The part I saw (that really captured my attention) was a segment where Cheryl and Chad were rehearsing their routine.  Apparently Chad was having a very hard time.

They did some dance move and Cheryl told Chad he had done a “good job.”

Chad knew what he had just done was in no way “good.” He immediately (yet respectfully) replied to her something like “Don’t tell me I’m doing a good job when I’m not.”  Because false praise is worthless, and cannot lead to improvement.

And he is right.

To often we get praised for “trying”, or get kudos for what amounts to nothing more than mediocrity.  Like “participation awards”.  What a load of shit.  This might be fine for a 5 year old’s T-Ball team, (debatable) but in the real world there are no participation awards.  Again, Yoda knows what’s up.

On to the peanut butter and jelly sandwich…

My clients must turn in food logs.  (Well they must if they want to succeed but I’ll save that for another post.)  Mind you all my clients are given a custom fat loss nutrition plan and a set of “rules” to follow.  It’s not exactly rocket science but it works like gang busters and the results speak for themselves (but only when the plan is followed…)

The problem comes when people think I don’t know when they are full of shit.  Here’s the deal:  I am a pro and I KNOW when a client has not been following the rules.  This is not my first day on the job.

Case in point, there was a client who had not turned in her food log after repeated requests.

Every session I would ask her, “Where’s your food log?” Again and again.

So when she finally handed in her food journal and I saw what had been logged my jaw hit the floor and my head nearly exploded.  It was as if she had actually READ the rules and then said “I know, I’ll do the EXACT OPPOSITE of what they say.”

I kid you not, the carbs and protein ratios where completely upside down and the calories were off by a mile.

And then there was the Pièce de résistance - the peanut butter and jelly sandwich.  Yes, one of the meals she had logged was a peanut butter and jelly sandwich.  I looked at her and said, “ARE YOU SERIOUS?”

To which she replied, “Is that bad?”

I wanted to take her by the shoulders and shake her like a can of paint.

I resisted the urge and took a breath.  I had to regain my cool and calm exterior and not reveal any hint of the rabid beast who wanted to tear her to shreds.  I could just make out the beginnings of tears.  (You might be wondering why I get so worked up, and truthfully and honestly it is because I care. If I did not care about my clients I wouldn’t even comment if she ate Cap’n Crunch and Coke for 6 meals a day.)

Dude, chill – just chill.

Then I remembered 2 VERY important points: She had actually taken the time to log her nutrition AND she clearly hadn’t lied about what she ate. (No one lies about eating bad.)

Ok, reset – reset.

I then told her that this is the log of someone who had either not read the custom nutrition and rules provided OR just returned from a long stay in Opposite Land.  But in either case she would have to do SIGNIFICANTLY better if she expected to see any results.

I wrapped it up with “Look, I’m not here to hold your hand and give you hugs and cuddles.  If you want that crap I’ll give you directions to Curves.  I’m here to tell you what you NEED to hear, not what you want to hear.”

She actually thanked me, said that was what she needed and then kicked ass in bootcamp.

And then guess what?  The next food log she turned in WAS PERFECT.  And on top of that in the 2 weeks since she has dropped 5 pounds of unwanted fat.  (Congrats J!)

Here is what it comes down to:

“Trying” doesn’t cut it.

Coddling doesn’t cut it.

Telling you that you are doing “great” when you are not doesn’t cut it.

At least not when you are SERIOUS ABOUT YOUR GOAL AND YOUR RESULTS and when you are – I’m your guy.  I will never tell you that you are are doing well when you are not.  If you suck I will tell you.  I will keep you accountable – but understand I do not keep you accountable to me – I keep you accountable to yourself. I will tell you the truth and try my best not to be an ass about it.

You see, clients do not hire me to blow smoke up their backsides.  They pay me for results.  Results that they have specified – and that is exactly what I deliver.

I would not say I am “mean” .  I would say I am “passionate”.  I am passionate about helping people change their lives and I get a little worked up when people try to half-ass things and yet still expect to get results. 

Yes, if you ain’t cutting it, I will tell you – directly but politely (most likely).  But on the flip side when you are doing well, showing up for sessions, following your custom nutrition plan, busting your ass and literally changing your life with every breath you take, I will be your biggest fan.

I will shout your praises from the rooftops.  Everyone everywhere will know how outstanding you are. There will be no escaping my acclamations.  I will be your success stalker.  (Plus, you simply cannot hide awesome.)

My gym has become a colony of winners (or “losers” I guess you could say) because we tell it like it is, and stay accountable to ourselves.  We learn from our mistakes and celebrate our victories. We do not sugar coat the truth. (Sugar in not on the meal plan!!) We keep it real and get real results. We continue to see unbelievable progress not only because of the unique fat loss programming and top-notch staff but because of the support the clients give each other.  And half-assing it, “trying” and offering up fake support does not enter the equation.

Me and my gym are not for everyone, just those who want results and will not settle for second best. (Again, there’s always Curves.)

-Josh