My Secret to Success by TJ Hoban

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Far too often people give up before they even get started.  The task may be too big, daunting, painful, or never been done before.  It’s easy to be dissuaded when you’re tired and staring at a mountain.  When it comes to weight loss or body transformations, it’s no different.  The mountain gets bigger and feeling gets worse the more weight you have to loose.  But remember, things only seem impossible until they are done.  The hardest part is always starting.  Most will put it off until after a holiday, a busy work week, or once they get caught up on sleep.  If you’re waiting for the perfect day, it’s never going to come.  Unfortunately, most won’t feel compelled until they’re diagnosed with type II diabetes, life threatening high cholesterol, or heart disease.  For those of you who simply do not care and will deal with changing only after the wheels fall off, I can not help you.  But if you’re tired of looking horrible, feeling worse, and are ready to change your body for life, I have a very simple advice that will help.  Call it my “Secret”.  It’s very simple, but requires 100% commitment.  But if you give it that, I guarantee you will succeed.

1.  Choose a target date.

2.  Envision how you want to look.

3.  Now use every decision to step closer.

4.  No excuses.  No distractions.  Only success.  GO!

5.  Repeat.

I’ve used this very method to literally transform my body at a young age and stay in peak shape my entire adult life.  Of course, looking good is great, but feeling good is even more powerful.  You can’t put a price on a heightened quality of life.  Adversity will happen.  The only constant is change.  But to have the ability to deal from an empowered optimists view is priceless.  That is what fitness gave me and I wish to share with you.

Eat, Train, Love.

TJ

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#1 Tip for Maximum Fat Burning by TJ Hoban

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#1 Tip for Maximum Fat Burning

by T.J. Hoban

In a recent blog post I dared people not to eat after 7pm.  The response was impressive as many of you accepted the challenge.  Kudos to you.   So how does not eating late help with fat loss?   Obviously, if you’re not up late eating cereal with your hands, you’re not adding to your daily calorie intake.  But there’s another, more scientific reason.

Throughout the day, your body burns the calories you’ve consumed for energy, and whatever hasn’t burned gets temporarily stored in the liver as glycogen.  While sleeping, that glycogen is converted into glucose and released into your bloodstream to keep your blood-sugar levels stable while you snooze.  Once  glycogen is depleted, your liver starts incinerating fat cells for energy.   That’s right!  You actually burn fat in your sleep by fasting several hours before bed.  For maximum fat loss, allow 12 hours between your last meal and first meal of the next day.

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And my #1 Tip for Maximum Fat Burning, body changing results is…  Workout out first thing in the morning on an empty stomach after a 12 hour fast (Water or black coffee OK).   Your bodies fat burning furnace is kicked into high gear converting those unwanted love  handles  into readily available  energy.  Sexy summertime is coming.

IMPORTANT NOTE:  If you try this method I highly recommend  recommend supplementing with high quality BCAA’s (branch chain amino acids) and glutamine to prevent muscle catabolism or breakdown.

Eat, Train, Love,

TJ Hoban

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I dare you not to eat past 7p 2nite.

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6 Steps to Tight Abs by TJ Hoban

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6 Steps to Tight Abs

by TJ Hoban

Washboard abs are without a doubt the most desired and difficult to attain body part.   A tone core is a sign of good health, a fit body, and movie star sex appeal.  But when it comes to doing the work, we make excuses, like genetics, too busy, too tired, can’t stop eating, etc.  The truth is, excuses are just that.  Excuses!  Adopt these 6 simple steps to finally rid your flabby tummy and reveal your ultimate abs.

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1. Sleep More.   Most people are sleep deprived.  One of the easiest things you can do for your weight is spend more time in bed.  YES!  Sleeping helps lower cortisol, the stress hormone.  When elevated cotisol inhibits your ability to burn fat.  A Harvard study found that people who slept less than 5 hours a night, were  an average of 5 pounds heavier and more likely to become obese than those who slept more than 7 hours. One reason: Just a single night of inadequate sleep may increase activity in your brain’s reward center, particularly regarding food.   Plus, if your sleeping, you’re not eating late night junk food.

2. Resistance Training.  Your treadmill’s calorie counter might make cardio seem like the fat-loss answer, but the more you run, the more efficient your body becomes at running and you calorie burn will diminish.  Also, running long distances are not good for your skeletal system over time and may cause joint pain or injury.   No need to give up cardio all together.   I like to walk briskly at an incline on the treadmill before weight training.   There’s no substitute for resistance training when it comes to building your ultimate body and incinerating belly fat.  Just a few days a week will boost your metabolic rate, increase lean muscle and blast fat better than aerobic training.

3.  Push More.   So you got your pump on?  Go a little heavier. You too ladies!  Moving strong weight not only increases your calorie burn during your workout, but also elevates your sleeping metabolism by about 8 percent,  say researchers at Washington University school of medicine in St. Louis.   That’s right, you’ll burn more calories sleeping!  And every calories counts.  Be careful not to over do it.  Our minds are usually stronger than our bodies.  NO INJURIES.

4.  Eat Often.  Five or six lean meals a day is optimal for fat loss.   That’s because digestion requires energy, so spreading your calories out keeps your metabolism moving and your stomach happy.  The problem? It’s not how frequently you eat but rather what you eat that affects how many calories you burn at mealtime.  The key is to eat smaller meals with  foods that don’t bog down your metabolism, like gluten, dairy, simple sugars, abundance of red meat.

5.  Protein Up.  Each time you eat you chow a meal that doesn’t include protein, you spike your insulin, shutting down calorie burn.  Protein helps regulate blood sugar, keeps you satiated, and requires more calories to digest.  It is the building blocks of muscle and hormones and prevents muscle breakdown during training.  Eat a palm sized portion of lean protein for each meal, like fish, chicken, turkey, and occasionally lean beef.

6.  Snack Smart.   Eating more frequently is important, but not at the cost of consuming too many cals.  Protein shakes or meal replacement shakes are the perfect snack, not only for the quality protein, but because you know your exact calorie count.    And they’re a great way to maintain your daily vitamin intake.  I prefer isolate whey protein as it is higher quality and less bloating than whey complex.

There are many other things you can do to trim the fat, like proper supplementation, eating for your blood type, avoiding foods that cause allergies, etc.  But, if you start with these simple 6 steps, you’ll shed pounds for summer.  It’s almost time to bust out the bathing suit.

Eat, Train, Love.

TJ

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Get Shreded in 6 Weeks with T.J. Hoban

Fitness Rx TJ Hoban

TJ Hoban

The Best Abs In The Business

By Clark Bartram

The cover shot on this issue of Fit Rx For Men represents the 70th time TJ Hoban has appeared on the front of a national fitness magazine—not bad for a guy who started exercising at 12 years old to overcome an “ugly duckling” image. “I had thick glasses, braces, a funny hairdo, and I was a runt,” TJ remembers. “I couldn’t even talk to a girl, let alone get a date!”

Things have changed for the 36-year-old fitness supermodel, thanks to “hard work, contact lenses, and a good orthodontist.” During his five-year run as one of America’s top male physique models, TJ’s gotten a reputation for having the best abs in the business—and there’s no sign of his letting up.

In his latest endeavor, TJ’s taking what he’s learned about exercise and nutrition to help other people achieve confidence and success by embracing a healthy lifestyle. He’s come up with a complete in-home workout system designed to transform bodies and lives in just six weeks.

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The TV show Extra is helping TJ promote the program. They’re taking a pair of 35-year-old identical twin sisters, giving one of them liposuction and putting the other on TJ’s program—and then seeing who looks better. Extra even came down to TJ’s Fitness Rx For Men cover shoot and filmed it for their segment.

I talked with TJ about his life, his career, and his commitment to living healthy and staying in shoot-ready shape 365 days a year.

On The Importance Of Being Ugly. Being a goofy looking kid and getting teased a lot in high school was actually a valuable grounding experience for me. It keeps the success I’ve been having from going to my head. I can empathize with people who are struggling to improve their lives, and I’ve learned firsthand that you’ve got to work hard if you want to get the most out of life.

You’re Hired! It was a great honor when Arnold Schwarzenegger booked me to shoot the entire abdominal section of his new Encyclopedia Of Bodybuilding. He came down to the set and said to me, “I’ve never had abs like you.” Coming from him, that was quite a compliment. Another great experience was when Sylvester Stallone hired me to be the poster boy for his new supplement company. We worked side-by-side at the Arnold Classic this year—it was intense. Being recognized by such incredible icons in the fitness world is incredibly gratifying, and it motivates me to continue to put in the effort required to be the best I can be.

Intensity Is Key. I always train with 100% intensity. Training is so much more about intensity than it is about duration. I can get a killer workout in less than an hour, so it’s easy to fit in a training session five days a week. Cardio is also important for shedding excess water weight and building a healthy heart. I usually run a couple miles every other day—especially before a photo shoot.

Yummy For The Tummy. Good eating habits are really important if you want your best physique. For me, a typical day starts with a bowl of whole grain cereal, four hard-boiled egg whites, and water. I eat a midmorning meal replacement shake and a piece of fruit, then I have a whole food lunch that may consist of two chicken breasts, black beans, rice, salsa, and a glass of iced tea. Dinner is usually something like grilled halibut with steamed vegetables and a salad, and I’ll end the day with another meal replacement shake. In addition, I take a high potency multi-vitamin, an ephedrine-free fat burner, an hgh precursor, a b100 tablet, a c1000 tablet, and ginkgo each day.

Best Advice You Can Give I always tell people to find their highest source of inspiration and use it to drive them to success in everything they choose. I began exercising at an early age to change my appearance, and since then exercise has always been my constant, my refuge. In addition to the physical benefits, I love the undying mental strength it gives me, and the way it fuels my passion to succeed in all aspects of my life.

Wrestling With The Truth. Years of wrestling in high school and college gave me a great physical foundation. I wrestled because it required more rigorous conditioning workouts than any other sport. In truth, I wasn’t as committed to the sport as I was to the workouts, and it showed.

Biggest Mistakes People Make People fail to change their bodies when their goals don’t match their patience level. It’s great to set lofty goals, unless you’re the type of person who gets discouraged easily. Fitness is a lifestyle, but many people want it to be a quick fix. For most people, it’s better to set smaller goals, commit to a regimen, and let each incremental achievement provide the necessary motivation to keep going. Anyone can get ripped if they have the discipline. How fast depends on their staring point, the effectiveness of their regimen, and their level of commitment.

On The Fast Track. I studied finance and law in school. My goal is to build a fitness company that prides itself on making people’s lives better. I’d also like to own spa resorts, and form a charitable foundation that helps children and spreads love.

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Is Your Diet Killing You? by T.J. Hoban

T.J. Hoban Fitness Rx Cover

 Is Your Diet Killing You?

By  T.J. Hoban

Most people die of disease, not old age. The rate of heart attacks, Type II diabetes, obesity, strokes, hypertension and gastrointestinal disorders in this country just keep climbing. Many of the leading causes of death can be directly related to poor diet. Fortunately, all these of conditions can be greatly improved by positive dietary changes.

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There are many factors as to why some people age faster than others.  Advanced medical research tells us that hormones levels (HGH, testosterone, DHEA, estrogen/progesterone, cortisol) decline or change as we age.  In addition, poor dietary habits are among one of the major factors that can contribute to accelerated aging in humans. For example,  high glycemic carbohydrate intake(carbohydrates that cause a high increase in blood insulin levels) increase fat storage (lipogenesis),  accelerate atherosclerosis(hardening of the arteries), and promote the glycosylation of  proteins(when carbohydrates stick to proteins hindering the production and utilization of  hormones, muscle building and repair, and immune function). This ultimately leads to accelerated aging and poor health.

A nutritional program designed to keep blood sugar low is crucial for the management of insulin. Implementing a diet in which food intake consists of low glycemic carbohydrates helps the body burn fat(lipolysis), reduces atherosclerosis and decelerates the aging process. In addition, by consistently eating a diet high in phytonutrients(plant nutrients), essential fats, lean protein and fiber we can provide our body with all the tools it needs to fight off foreign invaders, repair tissues and maintain a state of optimal health. In future articles, I’ll share specific nutritional guidelines and exercise programs to increase lean muscle mass and decrease body fat.

Eat smart, train hard, be happy.

T.J. Hoban

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T.J. Hoban’s Key Nutritional Guidelines to Optimal Health

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1. Never skip meals: skipping meals will force your body into starvation mode and cause your metabolism to slow down, basically storing whatever calories you eat. Think of food as fuel for you body. Eat smaller meals more frequently.

2. Eat a lean protein source with every meal: Fish, chicken, turkey, lean beef, cottage cheese, and legumes (including soy). The serving size should be about the size of the palm of your hand and the height of a deck of cards.

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3. Avoid high glycemic carbohydrates: Bread, pasta, white rice, cereals, candy, baked goods, pretzels, sweets, etc. High glycemic foods will increase blood sugar levels, which increases blood insulin levels causing the body to store fat.

4. Eat 3 to 5 servings of fresh vegetables and 1 to 2 servings of fresh fruit every day: Vegetables are an excellent source of phyto-nutrients and fiber. Choose whole fruits, instead of fruit juice because juicing removes the fiber and increases the glycemic index. Avoid corn, potatoes, bananas, dried fruits, and tropical fruits (pineapple, mango, papaya, etc.).

5. Add healthy fats to your diet: Essential omega-3 and omega-9 fatty acids are crucial for the prevention of heart disease, arthritis, joint problems and immune system weakness. Good sources include salmon, sardines, almonds, walnuts, avocados, flaxseeds and oils, olive oil, canola oil and fish oil supplements (with EPA/DHA).

6. Drink lots of water: Drink 6 to 8, 8 ounce glasses of pure water daily. Drink one extra glass for every caffeinated beverage and if you exercise.

7. Keep alcohol to a minimum: While 4 to 8 ounces of red wine daily provides the best health benefits, more than that that increase your health risks! Dry red wine and hard alcohols are low glycemic. Everything in moderation!

8. Choose natural products: Avoid refined foods, hydrogenated oils, artificial colors, sweeteners and preservatives. Avoid fat-free products, which usually make up for a lack of taste by adding artificial ingredients and sugar.

9. Take supplements! Studies show reduced calorie diets without supplementation lower metabolism.  Adding a pharmaceutical grade Multivitamin, along with Amino Acids, Essential Omega’s, and Daily Greens will do wonders for your immune system and optimizing your health.

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