Looking for Quick Workouts?

3 Minute Workout Series called “NO MORE EXCUSES”

Se my new 3 Minute Series Promo clip below!

Please subscribe to CliftaFIT

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

Best Thing to Lose Weight?

This is a quick post from a question I just got from someone.

She wrote:

My friend would like to no the best thing to lose weight?

My Answer:

Everyone hates to hear this but, diet and cardio is the best way to lose weight. There are no Magic Pills… Just dedication and commitment to yourself.

You have to eat right in order to get leaner and also do some type of cardio 4-6 times per week. The amount of time, would depend on how much needs to be lost.

Hope the helps. 🙂

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

Juicing Healthy Energy Drinks Carrots & Garlic!

This is one of my favorite, healthy, alkalizing drinks made with carrots and garlic. It’ll bring your pH level right up and to me it’s very healing, energizing, & healthy! When your body is slightly alkaline like it’s supposed to be… You’ll feel better, have more energy, loss weight easier, and loss alot of your aches and pains!!!

Fruits and vegetables are full of vitamins and minerals and are so good for you. Ha… Look at Jack Lalanne! He’s 90+.

If you look to the left… you’ll see really good prices on the Jack Lalanne Juicer .

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

Fat Burning Workout #1 with 3 Different Levels

This is a great fat burning workout!

It’ll make you sweat, burn calories and fat, and get you lean all at the same time!

It’s a 15-20 minute workout depending on which level you do… beginner, intermediate, or advanced. It works your lungs, legs, glutes, chest, shoulders, triceps, and abs! Short, sweet, and to the point!

This is a workout that you can do 2-3 times per week. If your muscles do get sore from this workout and you are getting ready to do it again… I’d wait until the soreness goes away before you do it again. You always want to make sure that your muscles get plenty of healing time before you work them hard again.

The goal of this workout is to get as many rounds of the 5 exercises that you can in 20 minutes for the intermediate and advanced versions and in 15 minutes for the beginner version.

I got 3 rounds for the advanced version.

I would love to hear from you telling me what version you did and how many rounds you got.

Thank you,
Clifta Coulter Perez

Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Can You Calculate Your Body Fat % at Home?

Hi!

I got a question from someone on my last post about Body Fat Testing.

The question was:
Is there ANY WAY for us to “measure, calculate, or test” our own BODY FAT percentage and BREAKDOWN of our FAT POUNDS, at home? ….okay, & maybe a 2nd question too, LOL, …..do we need to purchase any special tool to be able to do this for ourselves, at home?

My Answer:
Of course, you always hear that the water tank is the most accurate if you want to know your REAL Body fat, but if you are just looking for a tool to measure your progress and changes, and you don’t have anyone to help you, then the on-line tools below might help.

When you are using body fat testing as a tool to see your progress and your changes… it doesn’t have to be exactly accurate. You are using it as a guage to track your progress. The important thing to remember is to use the same calculator every time once you find one that you like, and to also take the required measurements the same way every time.

74f2a1a59a4106eeWhen I competed and tested my body fat on a regular basis I used a 9 point check formula, which I felt was pretty accurate. That was with calipers, and also required help from someone to measure my back area, which isn’t always handy for everyone.

So I got on-line just a little while ago to see what was out there as far as Body Fat Calculators… and to my surprise, there seem to be all kinds of On-line Body Fat Calculators available. I don’t know how accurate they will be if you are looking to find your REAL Body Fat, but I think they should be good to use as tools to track your changes if you don’t want to buy any equipment.

The ones that I listed below are just a few that I found that looked good to me… but there are lots more out there if you don’t like these.

1) Here’s Dr. Sears body fat calculator that gives you your body fat % and also the breakdown of fat mass and lean mass.

http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

2) Here is another body fat calculator, which I like the best so far because my body fat was the lowest on this one. LOL.

http://home.fuse.net/clymer/bmi/

3) This is another body fat calculator that is pretty good. It has a chart with it to tell you what range you are in also.

Check it out… http://www.csgnetwork.com/bodyfatcalc.html

Hope this tip was helpful! 🙂

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT

Can You Get Leaner Without Losing Size?

Can you get leaner without losing size?

YES, definitely… if you do it correctly.

Hi Everyone…
I thought I’d share an email that I got from someone a couple days ago wanting to lose some extra body fat, but is worried he will lose the muscle size that he has worked so hard to get.

He wrote:

How are you doing Clifta!!!

I’ve just watched your newest video and I have to say that it seems that you really know how to train people. Let me tell you a little about myself.

The reason why I started to lift weights is because when I was young I was a really skinny guy, so I remember that when I was in high school no one would respect me. So I started to buy magazines about Bodybuilding and all I wanted is to get as big as Dorian Yates or Ronnie Coleman so I began to eat a lot and lift heavy weights.

Nowdays I feel that I have improved a lot, but now I have a dilema that I hope you can help me with. If you have seen some of my videos, you may have noticed that I have a lot of extra fat, I’ve decided to lose some weight since a few weeks ago, and actually I’ve lost some pounds since then, but my problem is that I fear that if I keep losing weight I may also lose some of my bodysize, and I don’t want in no way to become that skinny guy that I used to be.

So do you think that if I keep losing weight I may also lose some of my musclesize or I will only lose some of my bellyfat? I hope you can help me, I will really appreciate your advice.

Thanks a lot and keep posting!!!! See ya!!!!

I wrote back:

HI,

Thank you, I’m glad you subscribed and like my videos!

Congratulations on the pounds that you’ve lost so far! That’s great!

That is a tricky question to answer, being that I don’t know you or how you are going about your changes, but a very good question. This is my opinion and if I were talking to you in person I might pick your brain a little first with some of the questions below to see how you are doing things, because that will determine how well your success will be in keeping your size and getting leaner at the same time.

1) I would ask how you are going about losing your weight… by just adding cardio and not changing your diet, by just cutting calories and not doing cardio, by doing too much cardio while at the same time cutting calories too much, or by adding a little cardio at a time with making small changes with your diet?

2) Are you eating quality food or empty calories? Are you getting enough protein, carbs, and fat?

3) How much lean mass have you actually put on since you started lifting? Do you know if the weight that you put on was lean mass, or was it a combination of body fat and lean mass both?

When it comes to losing body fat… you can’t really control where the body fat comes off first… and it’s usually the first place you want it to come off, is the last place it does. LOL… So that usually means that you will start to get leaner other places first.

If you are wanting to lose belly fat, you might not see a big difference in your belly right away, but may notice that your getting leaner in your arms and legs and that they might appear smaller before your belly does. From what I’ve experienced, that is normal and I’ve seen it scare people into not leaning out because they are afraid they are going to lose their size. They basically quit before they get started.

iStock_000006428770MediumIf you are just going by the scale it’s hard to know if the weight that you are losing is fat weight or lean mass weight. Your weight will have to go down and always does when you have a little extra to lose, but make sure it doesn’t drop too fast! Then you could be doing something wrong.

Sometimes when people see the number on the scale go down, they see it as they are losing size and getting smaller… don’t get caught up in this trap if you are wanting to get leaner because this number will have to go down… again like I mentioned above, just make sure it doesn’t drop too fast. (That’s very important)

(Actually, the leaner you get, the bigger your muscles will look, so if the numbers on the scale go down… it doesn’t mean that you are going to look smaller)
Remember… Bodybuilding is an illusion. Sometimes the bigger weight doesn’t always look the biggest and most impressive. 🙂

If you want to make the RIGHT changes you have to know your body fat to lean muscle ratio.

So after all that, lol… the first thing I would suggest is getting your body fat taken and watch your progress that way, and not totally rely on the scale. You can also take pictures every 2-4 weeks to help you see your progress a little easier. That way you know where you are starting from and can adjust things along the way to get to where you want to be.

a1990jrusa061 (158 x 252)When I competed I used all 3 tools… the scale, body fat testing, and pictures, to keep myself on track. They helped me to learn about my body and to keep as much size as I could while getting leaner at the same time. I always looked bigger and better dieted down than when I did in the off season… even though I felt bigger “in my body” in the off season. Sometimes I think the extra body fat can give us the illusion of being bigger than we might think we are and sometimes we don’t know what we are going to really look like until we get dieted down. If you do things correctly, you should look bigger and better in the end.

I’ve seen this happen so many times when someone decides they want to get leaner… they diet down incorrectly, and then don’t like what they see. They think they look small now and then will blame it on cardio and say that cardio makes you lose muscle size. NO… cardio doesn’t make you lose muscle size… not doing things correctly make you lose muscle size. Cutting calories too much and doing too much cardio at the same time and trying to crash diet, is in my opinion, one of the number one causes of ending up smaller than you thought you would. I’m a BIG believer in taking your time to get leaner and taking baby steps.

Knowing your body fat % and the breakdown of your fat pounds and lean mass pounds will help you know if what you are doing is working. You can do that every month and if you’re losing too much lean mass with out your body fat pounds changing that much then you need to add just a little more food to your diet. (Make sure it’s good quality food.) Sometimes it’s more carbs that you need to add, sometimes it’s more protein, and sometimes both. And sometimes you have to adjust your cardio workouts too.

It will basically come down to this…
If your body fat % and fat pounds are decreasing on a regular basis and you are keeping most of your lean mass, then you are on the right track! Keep doing what you are doing! (Your lean mass will go down some as you are going along, but the trick is to lose more fat pounds with minimal lean mass loss).

And if you are losing more lean mass pounds than fat pounds… Something has to be changed in what you are doing.

You could look at it this way:
It won’t hurt to try… you can always put the weight back on if you don’t like what you see.

Hope that helps a little…
Clifta

Tone Your Arms & Legs- Bootcamp 300’s with Clifta

Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!

This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!

It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.

If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!

The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.

Clifta is a personal fitness trainer in Reno Nevada.

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

From Bodybuilder to Bootcamper!

Someone sent me a message asking how much weight I can lift???

I get that question alot so I thought it might be good to post my answer to my blog. 🙂

Well, when someone asks me that question it’s hard to know what kind of lift they are talking about. For some it means how much can you bench and to others it means how much can you curl and to a third, it may mean how much can you lift over your head. So I tell them that my weights will vary depending on what type of lift I’m doing and will then ask them to be more specific.

One year while training for a Power lifting meet, in 1991, with me at 114 lbs…

My max squat was 300 lbs. (I could squat 225 lbs. for about 4-6 reps)
My max bench was 190 lbs. (I could bench 135 lbs. for 20 reps)
My max deadlift was 245 lbs.

articleimg054Getting ready for a bodybuilding contest & off season…

My dumbbell presses for chest were 60-70 lbs. for about 6-8 reps, I could curl about 95 lbs. for 6 reps with a barbell, and did one arm DB rows with 100 lbs. for about 6-8 reps. LOL… I couldn’t come close to those lifts now!

I don’t lift like I used to when I competed… I do more of a bootcamp style workout with lighter lifting and more reps now. It’s still a very challenging workout, but just not as heavy. There are alot of bodyweight exercises, along with free weights, yoga, pilates, agility moves, jump roping, etc.

I’m about 102 lbs. now and don’t try to lift heavy anymore. I don’t have the desire to train like that and got tired of being big. I just want to be toned and fit with a little bit of muscle.

It was hard for me to get away from my comfort zone, the bodybuilding workouts, and try something new, like bootcamp workouts, but I finally did in July and I love how they are changing my body. I have some clients that I’ve been training in bootcamp style workouts for a while now and I now they work because they have all lost weight and toned up and are fit and look Great!

So I thought since my goal wasn’t to be BIG anymore, my workouts had to change. I even tried not working out as often for about 4 years. I would workout maybe 2 – 4 times per month. I did enough to keep some tone, so I thought – haha, but on July 18th, 2009 when I took “MY OWN” before pictures… I was SHOCKED! at what I saw. So, I said that’s it! I can’t slack on working out anymore! I’ve got to try something NEW!

Those BEFORE Pics were my lightbulb moment and is when I changed my mindframe from Bodybuilder to Bootcamper!

Keep a look out on my progress as a bootcamper!

I might even post my before and after photos! haha.

Thank you,
Clifta Coulter Perez

Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Part 3- Chest Push Ups Series with Clifta- Exercise Tip

This is Part 3 of 3… of my Chest/Push-Up Series.
In this clip I demonstrate and talk about my secrets of doing a Full Push-Up and a Half Push-Up.
I’ve found over the years of training people that, although Push-Ups are a basic movement, people have a hard time feeling their Chest when they do them. That’s the reason I’ve gone into so much detail about the Push-Up.
It’s a basic body weight exercise that is used ALOT in bootcamp style workouts so I thought I’d make some clips explaining how to do Push-Ups so you feel Chest without putting pressure on your lower back and/or shoulders.
This is a 3 Part Series… So make sure you see Parts 1 & 2 for additional information!
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups, or any other Chest exercise, more than you do your Chest… then this clip will explain everything that I do and think about when I do Push-Ups.

Thank you for stopping by,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

Part 2- Chest/Push Up Series with Clifta- Exercise Tip

This is Part 2 of 3… of my Chest/Push-Up Series.
This clip is talking about what I call “the hinge” in the chest.
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups or any other Chest exercise more than you do your Chest… then this clip is a must see.

Learning to hinge at the Chest instead of the Shoulders will make all of your Chest Exercises more effective!

I also talk of antagonistic muscle groups… what are they?

Part 3… is the actual, more detailed, Push-Up Demonstration! Don’t miss out!

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.