Mike Rogers

Over the last few months I've been perfecting a program to help people lose weight... FAST.

A few of my clients who have gone through this program have lost over 10 pounds in just 3 weeks!

I know it's a busy time of year for everyone but I want to help 5 more people lose 5-10 pounds BEFORE Christmas.

If you want to be one of those 5 DM me and we'll get started right away!

The 21 Day Shred Challenge is SOLD OUT!!!

Don't worry, you haven't missed out just yet!

I've decided to run ONE more group in September starting on the 12th!

If you want IN, be sure to shoot me a message or comment IN on this post.

I'm looking for 5 people to join me in a 21 day shred challenge!

THIS CHALLENGE IS FOR YOU IF:

1) You're struggling to start losing losing weight
2) You've lost a bunch (or little bit) of weight but have hit a plateau
3) You're losing weight but need to spice up your routine

You get:

1) Gym or home workout routine so you know exactly what to do to get the best results.
2) Daily accountability and weekly coaching calls to keep you on track and answer all of your questions.
3) Scientific weight loss meal plan. No more guessing what foods to eat and not to eat.
4) TONS of bonus materials that give you recipes and life hacks that the pros use to stay lean.
5) HUGE 💵💵savings! The value of all these products together is over $600 and it's all yours for just 100 bucks!

The catch?

I am only taking the 5 most dedicated, committed people!

If you think that's you DM me to reserve your spot.

Challenge starts Sept 8th!

Mike's success on our 21 day challenge is a testament to what you can accomplish when you dedicate yourself to a goal and stick to well designed plan.

Mike's discipline and hard work helped him lose 15 pounds in just 21 days!!!

🤯🤯🤯

Let me be clear, this is not typical! Mike was HARDCORE about his diet and his training.

BUT

If this possible for him, it's possible for you too.

Mike's just a normal guy, he works full time, he's got a family, he LOVES BBQ & beer.

If he can get there, you can too.

We're launching our next weight loss challenge soon so make sure you follow, details will be posted soon!

What's the best way to exercise to lose weight?

There a lot of ideas out there that cardio kills gains, strength training is the ONLY thing you need, or conversely, you JUST have to do cardio! Lifting weights is dangerous and doesn't burn that many calories!

But what's the truth?

What does the research say about exercise and weight loss?

Well here's a quick summary, if you want more check out the link in my bio.

We also have a 3 week shred challenge coming up! DM for details if you're interested!

🤔🤔

Eric finished our 21 day challenge down 5 lbs and 1 inch!

Our next challenge is coming up! Make sure you follow or DM if you want the details!

4 Rules of Weight Loss Dieting

1) Calorie deficit is a MUST
2) Eat lots of protein, it'll help you get BETTER results
3) Low carb and low fat diets perform similarly for weight loss
4) Eat in a way that works for you! As long as your calories are down and your protein & micronutrient intake are up, you'll get the results you're after

Low carb or Low fat for weight loss?

Be sure to check out the latest article to get all the info you need!

How do we effectively burn fat? 🤔🤔

Fat loss is a complex process that relies on a lot of systems within your body to work properly.

The ONE underlying system that it all comes back to though is your cardio vascular system.

This is where the real benefit if doing cardio comes from. Not so much to burn calories but to build a strong and healthy CV system.

A slow metabolism has more to do with the amount and quality of muscle mass you have than it does with your age.

Significant age related metabolic decline doesn't happen until much later in life.

As we age, activity declines (especially intense activity) and so does the quality of our muscle mass.

Muscle loss can begin around 30 so it's important to include strength training in your weekly routine.

A weight loss program should include strength, interval AND steady state cardio training.

Using a combination of these methods will allow you to keep your metabolism high and keep the calories burning!

If you can do all three separately that's great!

If not try incorporating all of them into one workout and you'll get AWESOME results!

Check the link in my bio for more details on training and exercise for weight loss.

Excess Post-exercise Oxygen Consumption (EPOC) is a process that your body uses to recover from exercise.

When damage is done to muscle and bone tissue from intense contractions, hard impacts, and lack of oxygen (all a result of exercise) your requires a large amount of oxygen to repair the tissues.

This is also a very energy intensive process, meaning you burn LOTS of calories recovering from exercise.

It seems that the more intensely you exercise the more calories you will burn after the fact!

You can take advantage of this by doing intense intervals and heavy lifting.

Strength training is one of the best things you can do to help yourself lose weight!

New blog coming soon, stay tuned.

Link in my bio!

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Building lean mass (like muscle) requires an INSANE amount of energy!

You can begin to understand why people say it's impossible to build muscle while losing weight.

Problem is having lots of lean mass makes losing fat MUCH easier!

It's important to do everything we can to at least MAINTAIN muscle and other lean mass during a weight loss program.

Strength training and eating lots of protein are 2 ways to ensure you keep as much of your muscle mass as possible.

If you need help with either of those check out the link in my bio!

Eating lots of protein stimulates protein synthesis.

This means that you hold on to more mescle and other lean tissues when you're trying to lose weight.

Fun bonus…

Lean body mass has a very strong positive relationship to metabolic rate

i.e. the more lean mass you hold the faster your metabolism.

Check out the link in my bio for more info!

Link in bio for more info!

Researchers have found that in free eating situations people eat less food per meal when their previous meal was high in protein.

This is because protein has a satiating effect compared to carbs and fat.

So if you're trying to eat less but you feel hungry all the time...

Try eating more protein!

Check out the link in bio for more details!

EATING MORE PROTEIN LITERALLY BURNS MORE CALORIES

When you eat protein, the amino acids that make up the proteins are either synthesized into new proteins OR they are converted into glucose or glycogen via gluconeogenesis.

Both of these processes require a great deal of energy.

So while you are synthesizing new proteins or making glucose FROM protein, you are burning a lot of extra calories.

Compared to a low protein meal, a high protein meal might require an extra 80 calories or so to digest.

3 high protein meals a day could result in an extra 1600 calories burned over the course of a week.

Eating a high protein diet makes it easier to lose weight.

If you're a nerd like me and you want to understand WHY I make these recommendations, check out the link in my bio!

Losing weight ultimately comes down to creating an energy deficit BUT there are things you can do, aside from just eating less and exercising more to help yourself achieve that energy deficit.

Eating a high protein diet is one of those things.

One should attempt to eat around 1.2g of protein per kg of body weight per day to take advantage of the satiety, body composition and metabolic effects of protein.

Further, one should get most of their protein from complete sources, like meat and eggs OR a variety of sources to simulate a complete protein if eating plant based.

For more details check out https://pacefitness.ca/protein-and-weight-loss/

We all support when taking on a difficult new challenge.

Weight loss is definitely one of those challenges.

If you want to find out how you can become part of a supportive community of people working together to lose weight and accomplish all their other fitness goals...

Send a message.

Building muscle can be compared to building a house.

The food you eat is like the materials required to build the house.

For a house you might need things like wood, cement, drywall, insulation etc. For muscle we need protein, carbs, fat, vitamins, minerals, water, etc.

Then exercising is like the instructions, blueprints, and permits.

By exercising in a certain way you tell the workers in your body (cells and enzymes) what to do. If you exercise correctly the workers will begin to construct new muscle tissue out of the materials/food you have provided.

So how do you exercise 'correctly'?

The answer to that is fairly broad but here's my best summary.

Weight training at high volume

- 5-30 reps per set.
- 15-20 sets per muscle group per week.

Each set should be performed CLOSE to failure (going to/past failure will be too tiring long term - every once in a while is ok).

Your body will need excess energy in order to grow. This means eating in a calorie surplus and consuming a good amount of protein for best results.

What's the best way to lose weight? 🤷‍♂️

Research has shown time and time again that creating a caloric deficit is the best way to lose weight.

The most obvious way to accomplish this is to manipulate diet and exercise, but

eating plenty of protein has been shown to help limit decreases in metabolic rate while restricting calories. This means that with lots of protein you might be able to lose more weight before you hit a plateau.

Otherwise eating lots of veggies for vitamins, minerals & fiber is a good idea.

Using cardio can help you burn calories and also improve your cardiovascular system which will make you a more effective 'fat-burner'.

Weight training will also help you burn calories & maintain muscle mass while you burn fat which keeps your metabolism high.

So a mix of cardio and weight training is a great idea.

Limited evidence also supports the use of a few supplements for weight loss:

o Alpha-lipoic Acid
o Amylase Inhibitors (white kidney bean extract)
o Vit D
o Probiotics
o Multivitamin
o Green Tea
o Chromium
o Chitosan + Vitamin C
o Blue Green Algae (Spirulina)
o L-Carnitine

I asked what kind of fitness questions people were asking it.

The first question was...

How often should I exercise?

Go ahead and swipe to see my answer!

Mike Rogers updated their phone number.

Mike Rogers updated their address.