Photos provided courtesy of NICOLE MONEER GUERRERO. All photos are the property of their respective owner.

If you set out to combine beauty, athleticism, drive, determination, optimism, and a dozen other similar traits, it may seem like an insurmountable task.
Or you can make it easy and look to NICOLE MONEER GUERRERO.

I had the opportunity to meet this amazing individual at the 2011 Olympia Expo. She was there working the Bodybuilding.com booth. She immediately took a liking to my at the time 9 month old son. He got more than a few pictures with her, and she even signed a photo to him.

As I do with most interesting people I meet, I went home and attempted to learn more about her.
Start with the fact that at age 39 she is in better shape than most twenty year olds, she also has lead a life filled with experiences and accomplishments that could fill several lifetimes. And I seriously doubt she’s even a quarter of the way into her prime.
A few of those aforementioned experiences include being a cheerleader for the World Champion Chicago Bulls, winning numerous fitness titles, being a skilled dancer, earning several fitness certifications, fitness and print modeling, etc.

Here are a few of her other titles and accomplishments.
2011 Team bodybuilding.com Athlete
IFBB Pro Bikini Athlete
2009 Ms.Bikini Universe Classic Champion
VPX/Redline spokesmodel
NASM CPT/ CISSN 

Since Nicole exemplifies fitness I thought she would be perfect to be the very first featured interview for BEST FITNESS NOW. She was more than happy to take some time out of her super busy schedule and answer a few questions.

What got you started in the fitness industry?
I have been active in dance since the age of 4…was on high school and college poms and later an NBA cheerleader for the World Champion Chicago Bull’s during the iconic Jordan years. I stayed active in college with poms and P.E. courses. I later became a member of The Bally Total Fitness Performance Team, several people on the team competed or worked in the industry, so that is really what gave me inspiration to take it to the next level and continue on.

Of everything you’re involved in from modeling, training, dance, working trade shows, etc. which means the most and brings you the most enjoyment?

WOW, tough question, I love everything I do…I am very fortunate. I’d have to say working with my clients because I help them to believe that they can reach their health and fitness goals and it is very rewarding when they do.

What is one overall goal you have in the fitness industry?

To qualify for the Bikini Olympia, I did just that last November. So be sure to look for me in September of this year when I step on stage at 39!!!

Who are some of your favorite people or companies to deal with in the industry?

I love every company I have worked with, Life Time Fitness, bodybuilding.com, VPX/Redline, to name a few. I have never burned any bridges even when I was a buyer/account manager/director during my 12+ years in the fashion/retail industry. You never know who or what will come back around in your life again.

You’re a VPX sponsored model. Everyone sees the print ads but what is it like working for a major supplement company?

It looks glamourous and yes it is but if you’re a diva be forewarned, these jobs will not be your cup of tea. We work hard and play hard!

Fitness modeling kind of goes hand in hand with bodybuilding, especially with the launch of the IFBB bikini division. What is a major misconception that the public or even bodybuilders may have about fitness models?

That they are rolling in the dough.

I see you’re pretty active with your web site and social media. What does it mean to you to have that direct connection with your fans?

A lot, I love sharing that part of my life…people need more positive inspirational and educated role models. I share not only my success but my client’s success along with other friends and fans in the industry…everyone has a story and sometimes that’s all people need to know, that they are not alone.

So far what is one of the best or most unique memories from your career?

I have a lot. Outside of some of my titles, my IFBB pro status and Olympia qualification, I would have to say traveling the world for both bodybuilding.com and VPX/Redline and representing to two reputable companies at military base events.

What have you learned in your career that you could share with someone considering the same path?

It’s a journey NOT a destination. Don’t expect nor demand. There are SO many fit beautiful men and women in the sport and industry…so good luck in separating yourself. This is something I work with my client’s on a lot. I have lost many times, walked off stage feeling blue many times but I have always been able to pick myself up, dust myself off and go back at it again. If I didn’t I would not be where I am today.

By  looking at your web site and resume it seems like you’re always involved in something. When you get downtime what are some of the things you enjoy doing?

Spending time with the important people in my life. I have done a lot in my 39 years, travel, eating out, movies, attending sporting events theater or concerts, partying and the list goes on, …so nights at home sweet home rock! I have learned to greatly appreciate the little things.

I was watching the videos on your site and see some pretty spectacular dance moves. How long have you been dancing?

Since the age of 4 so about 35 years. I switched to bikini a few years back, my body cannot handle all that wear and tear from fitness competition training week after week. Even though the change was difficult…giving up something I am very passionate about, it was well worth it given my success with bikini in the NPC/IFBB.

Its cheat meal time, there are no upcoming shoots or competitions, what would we find you eating?

Healthy fat like almond butter…as much as I want, no measuring! Seriously! I do love double cheese burgers and chocolate cake shakes from Portillo’s a well-known place in Chicago. Thin crust pizza and vanilla ice cream…a lot of typical stuff. Please note, I don’t eat this way often, I get sick. I actually enjoy healthy foods and have incorporated them into my lifestyle. if I eat crap I feel like crap…so for me it’s not just about a six-pack, it’s also about my health and energy levels long-term.

Is there anything else you’d like to tell everyone that maybe wasn’t asked here?

If you believe you can, you are probably right. If you think that you can’t you are probably right. So believe in yourself, I have!

Nicole is one of the most accomplished and versatile people I have ever met. There is nothing that she can’t achieve.
It was a pleasure featuring her as the very first BEST FITNESS NOW interview.

Check out the Nicole gallery http://bestfitnessnow.com/2012/02/nicole-moneer-guerrero-2/

If you want to find out more about Nicole be sure to check out her website www.nicolemoneer.com
She offers customized meal and exercise plans.

Also be sure to check her out on Facebook and Twitter where she provides daily insight into a variety of fitness topics.

© 2012 BEST FITNESS NOW

Now for the last ten years or so carbohydrates have gotten a bad rap. Diets like Atkins made people fearful of carbohydrates. More recently simple carbohydrates have been increasingly linked to obesity and diabetes.

Read any article that has anything to do with weight loss and you’ll read about complex carbs.
They’ll tell you to ditch the white flour, white bread, and white sugar. Replace them all with complex carbs like whole wheat breads, sweet potatoes, brown rice, etc. This is actually great advice. However I’ve noticed a few instances where this is seen as a misguidance

Here is the way it works. Simple carbohydrates like white rice cause a rapid increase in blood glucose. This excess blood sugar can lead to undesired weight gain.

Now brown rice still has the fiber intact. The fiber slows digestion, thus a slower increase in blood sugar. Your body is able to handle this stable level as opposed to the rapid spike.

Some people have a misconception of the previous fact. They believe this means that as long as carbohydrates are of the complex variety then they can be eaten freely. This is not necessarily true.

As an example, I was once at a local Mexican grill. They serve a lot of healthy options from whole wheat tortillas, sweet potatoes, brown rice, etc. In front of me in line were two guys who appear to have just come from the gym across the street. The one guy asks the other what the difference between the flour tortilla and the whole wheat tortilla was. And with extreme confidence the other guy answered that the flour is a lot of carbs but the wheat was like nothing.

So with this both guys still went ahead and got the flour version.

That answer was partially correct; the flour version does contain a lot of carbohydrates. But the wheat version is far from “like nothing”.

They both contain a large number of carbohydrates. Regardless of the speed of digestion, they both contain calories. Calories from the carbohydrates.

Complex carbohydrates still comprise 4 calories per gram. Even though they don’t have the rapid rise in blood glucose reaction, they still add to your caloric intake. Eating too much can still lead to weight gain.

Those looking to lose weight can benefit from eating whole wheat carbohydrates. However those who are carb sensitive may need to look towards vegetables as their main carb source.

As much as I hate to cast any dispersion on carbohydrates, the fact is that eating too much, especially in the form of starch, can lead to weight gain.

So when it comes down to it your best choice is always the complex carbohydrate. The best approach if you’re looking to lose or maintain weight is this…

Eat the bulk of your starch, such as bread, rice, etc. in your first one or two meals. As your day progresses, and especially with your evening meals, stick with vegetables as your carb sources.

Two final things to consider…

1. When looking for complex carbs you need to inspect the packages. The first ingredient must be WHOLE WHEAT FLOUR. Whole is the key word. Just because it says wheat doesn’t mean it is good. If you see the words Refined anywhere in there be cautious. Refined means the grain has had the fiber and other vital nutrients stripped from it.

2. There are times simple carbs like white flour and sugar have their place. After a weightlifting workout eating simple carbohydrates will help with your recovery process. This would be part of your post workout meal along with your protein shake.

© 2012 BEST FITNESS NOW

Hi, I was hoping to get some help with a workout problem.

Thanks for the advice,
*****

This problem is quite common for people. I’m not trying to rate or judge programs I’m not overly familiar with, hence why the program name was removed.

I will say from what I’ve seen and talked to people about, this is one of the better video workouts that are out there. I’ve spoken to someone personally who can attest to the fact that it is an intense workout.

The one thing I’d venture to guess may be a diet issue. No matter how intense a workout is, it boils down to diet. What you put in dictates what you get out.

Now most of these at home TV workouts include a diet plan. The fault I have seen is that it’s usually an afterthought. The DVD’s you get or piece of equipment usually has extensive content regarding the workout itself. Then somewhere in the box there is a single sheet for your meals.

These meal plans are usually too vague or too specific. You’re probably thinking, how can specific be bad?

No two people are the same. This means you can’t develop one singular meal plan and expect everyone to benefit from it.

Someone who is 200 pounds and obese will have different needs than someone who is 170 and athletic. Some people tolerate carbohydrates better than others. Some people have a lower metabolic rate than others. To sum this up, there are way too many variables.

So in this case the workouts may be quality. However the nutritional aspect is not.

You may be eating too much, which would stall your weight loss. Another possibility is you’re not eating enough. This coupled with your high intensity workouts can work against you. When you don’t eat enough your metabolism slows down.

Another thing to consider is your starting point. If you’re sedentary and start working out regularly you’ll experience some good results. This is because your body isn’t used to the increased activity.

After a while your nutritional needs change. The more your body becomes accustomed to activity the more specific your nutritional needs become.

So here are some tips to help you get more out of your meals. Remember, your diet is a major deciding factor in your results.

-Are there any things that can be removed? Sugar drinks, fancy coffees, processed foods, fast food meals? Even sometimes little things can hinder your progress. A seemingly harmless coffee house drink can contain more sugar than a 12 ounce soft drink. Salad dressings are also high in sugar.

-Are you eating enough? Hunger is ok. However hunger should not be a constant state. If you eat 5-6 times a day and get in enough calories you should never be hungry. Eat because you should, not because you have to. This means eat because it’s time for a meal, not because you’re overly hungry.

-Are you sensitive to carbohydrates? Some people can eat brown rice, sweet potatoes, etc and see results. Others can’t. Their body just doesn’t tolerate starch. If you’re one of these people then it is advisable to reserve starch like bread for your early meals. Towards lunch and beyond stick with vegetables.

-Are you eating enough fat? Usually the first thing to go in a diet is fat. Big mistake, fat is not evil. Healthy fats from sources like olive oil, avocado and nuts can actually help you lose weight and stay lean.

-Are you alternating your caloric intake? You need to have high and low days, otherwise your metabolism stalls. Think of it like a fire. If you let it burn at the same rate all the time it will eventually burn out. A higher calorie day is like pouring gas on the fire when it’s low.

-Are you eating adequate amounts of protein? Resistance training works your muscles which require protein to repair. More muscle actually helps keep your metabolism working. Protein sources like chicken, turkey, low fat dairy, fish, and protein powders are an important part of your diet. The protein breaks down as amino acids that help repair and build muscle.

So keep in mind that not all diets are created equal. There are a lot of great books and websites that help you design a meal plan that’s right for you. Or you can always check out nutrition experts in your area or the online training and meal options offered on this site.

© 2012 BEST FITNESS NOW

Best Fitness Now asks that you go to https://secure3.convio.net/aahf/site/Advocacy?cmd=display&page=UserAction&id=833
Fill out the petition and submit it to your lawmakers. It will go to President Obama as well as your state and local representative.

The Armageddon Workout http://www.bodybuilding.com/fun/armageddon-workout.html

It may not be the end of the world like some people think. But try this workout and it will be judgement day for some unwanted fat. It kicked my ass last night.

I fail to accept the fact that people resolve to do things they should have been doing all along just because it is the beginning of the year.

Now with that said, here is my issue. Since this is all about fitness, I will use diet as an example. A new year is days away, so you may come to the conclusion that you’re going to undertake a healthier lifestyle come the first of January. That is commendable. There are two flaws to this plan.

1. Be it the last week of December or earlier, if you are serious about making a change then the time is now. This is not doubting your change but the realization is that things can and do change. The problem with doing something like this around holiday time is you are surrounded by food and excess. It is not your fault, that’s just the way the holiday season works. Going from poor eating habits, to a holiday feast, then immediately to clean and healthy living may be a shock.

A much better approach is to get on track as early as October or November. Still enjoy your Thanksgiving and Christmas meals, but all the other days attempt to make small changes. Cut out sugary drinks, limit unhealthy snacks, cook more at home, etc.

2. Making up your mind to change your unhealthy ways the last week of December isn’t enough time. There is the chance that you are versed in fitness and nutrition and this will not be an issue. However the greater majority reading this are not versed in such areas. So the problem is you need a plan. Or more specifically you need a good plan. There are thousands of fad diets that you can partake in. you can find them in a magazine or online and abide by that. But the fad diet will always fail.

If you’re really serious about a change you need to either consult a trainer /nutritional expert, or do your research. It is more involved than just trading in a fast food value meal for a salad.

There are a lot of things you can change to lose weight and get healthy. You must be prepared though.

If you are serious about this, than you need to avoid the fad diet. Sure that several week quick fix may work short term, but these diets always will fail. Then you’re in the cold again either looking for the next diet, or even worse you fall back into unhealthy eating.

What you need is a detailed and long term nutritional approach. To lose weight and keep it lost you need to overhaul your menu. This includes identifying the bad things like simple sugars and modified fats and removing them. You need to learn to read food labels and know what you are eating. Now nobody expects you to become a nutrition expert, but at the same time you need to know the foundation. Anything not built on a foundation will ultimately collapse.

One option you can take right now is looking at the nutrition section of this site. You can also consider some of the personalized training and nutrition services that will be offered here soon.

Another big consideration is the exclusion. I often overhear people say “I’m giving up ___ “(insert your favorite unhealthy food). Or “no more _____.” This is fine except for the fact that I don’t believe you need to exclude such things. I don’t believe in eating bad full time. However I do believe in cheat meals and enjoying the things you like.

It is human nature to desire things. It is also human nature to rebel when your desires are forbidden. That rebellion can lead to a number of issues. You won’t be happy being deprived. Being overweight is not a happy situation for many. On the flip side is losing weight yet feeling deprived better? The answer is a firm NO.

Even in the most strict nutrition plan there is room to include the ice cream, and burgers, and whatever it is you may enjoy. The key is to keep it limited and to let it be a reward. Trust me, I’ve lived eating endless amounts of crap 24/7 and I’ve lived eating clean. I can tell you that a cheat meal amid clean eating will always taste better and be more rewarding than eating that stuff all the time.

It is kind of like a vacation. You can always enjoy something more when you’re not doing it day in day out.

So as you see, there is a lot to be considered when getting healthy. Don’t start easting better because it’s a new year. Don’t eat better because you’re supposed to. Do it because you want to. That’s the key to succeeding.

January, April, July, October, anytime that you are ready to make a change is the right time. Do it because you want to. Furthermore do it when you are ready and prepare properly.

© 2011 BEST FITNESS NOW

 Hi, I was hoping you could settle a debate for me. Over Christmas my sister and I had a disagreement about muscle weighing more than fat. She claims that muscle weighs more than fat. I tried to reason with her that a pound is a pound regardless, but she maintains I’m wrong. Could you please explain the difference if any in the weight of muscle and fat?

Thanks

 Martin D.

 To answer your question, Martin. Yes and no, was that vague enough? I’ll explain why it can be viewed different ways. Ultimately one is right.

Does a pound of muscle and a pound of fat weigh the same? You’ll find a variety of different answers to this question. The simple answer is a flat YES. One pound of muscle and one pound of fat weighs exactly the same, one pound. That does not mean they are total equals.

Let’s use this example, a pound of gravel and a pound of cotton. On the scale they will weigh the same. However it is a matter of density. Gravel is denser than cotton. So a cup of gravel may weigh in at one pound. However a pound of cotton may take up an entire truck.

So back to the fat and muscle. While they weigh the same their volume can differ greatly. This is why a person with low body fat will look leaner, less volume. Fat has a greater volume than muscle. Remember volume is not weight. Volume is the amount of space a substance takes up. So it should be better stated that a pound of fat takes up more space than a pound of muscle.

This confusion is one of the reasons I like to suggest using the term “lose fat” instead of “lose weight” People will jump on a scale after working out for a few weeks, and see little or no decrease in their weight and believe that their efforts are wasted. The fact is they could be gaining muscle while losing fat.

This also goes to debunk the rumor that muscle will turn to fat if you stop lifting weights. This is physically impossible as they are two different substances. Does your car turn into a couch if you don’t drive it? And now since you know that muscle has less volume than fat, this rumor can’t be true either.

And you may want to factor in that muscle helps burn calories. Repair and building of muscle tissue requires energy which burns calories. Fat on the other hand is the body’s way to store excess calories.

So Martin hopefully this helps you out in your debate.

 © 2011 BEST FITNESS NOW

With this being the holiday season the average person has a lot on their mind. Holiday travel plans, get-togethers, meal planning, gift shopping, and decorating are just some of the things on peoples mind. Out of all that a lot of people will first neglect fitness then embrace it.

A joyous holiday time can also be the perfect environment for corruption. Watch the news around Thanksgiving and Christmas and you’ll hear stories of charity scams, or thefts from stores and cars in the mall parking lot.

The holiday season also brings fitness corruption. The scam artists target on the fact that maybe you ate too much in November and December, and maybe you want next year to be the year you get fit. If I had a dollar for everyone who come January wants to get in shape, I’d be in the top ten of the Forbes list.

Scammers will use this time of year to make a buck off of you and others. Weight loss and health are touchy subjects, and often common sense and trust can waiver with them. With things like weight issues and health, people tend to be a little more down on their guard. If that weren’t true than the late night or Sunday morning infomercials wouldn’t be selling a billion dollars worth of sci-fi fantasy fitness contraptions.

The scammers are getting ready as I write this. They’re creating worthless but crafty diet plans, revolutionary unproductive exercise programs, and developing the next best fitness contraption that will look great in the basement collecting dust. Just like this season is a money maker for retail, it is a money maker for fitness scams.

What are the things to watch out for?

• THE QUICK FIX- Lose pounds a day in only 10 minutes. It just doesn’t work that way. Several minutes of whatever it is they purpose is not going to work. Ten minutes is barely enough time to get your heart rate up to start burning fat.

• FANCY WORDING- They think if they use fancy terms like dynamic fat metabolizing efficiency that you’ll think it’s great.  Well I just made that term up. Maybe it sounds scientific but it may as well be gibberish. These are trigger words that make you think a product is better than it really is. A product should be able to sell with elementary language if it is great as it’s supposed to be.

• REVOLUTIONARY- It will change the world and make it spin backwards. It will also build muscle, cut fat, slice, dice, and look great on your credit card bill. While there are breakthroughs in the study of fitness, they will be better publicized. If something is so great it will be talked about everywhere, not just a marketing campaign. If I figured out a real way to lose fat with no effort it would be talked about in medical literature, print and TV media, etc. Not just in an infomercial.

• THE UNKNOWING EXPERT- You all know them, or have overheard them. That guy at your job or your aunt’s neighbor. They know some great fitness secret. Maybe they have done it or heard about it through several degrees of separation. Consider the source. No offense to them but are they trained in fitness and nutrition? They may or may not have your best interest in mind but they may not be the best source. I run a fitness publication because I’ve studied it and know about it. I don’t run an auto mechanics publication because I can’t repair cars. The point is going to a good source. Get your fitness advice from legitimate sources and experts, not your friends.

• THE MAGIC BULLET- No not that TV blender, I’m talking about the pill or drink that will supposedly drop pounds with ease. They don’t exist and if they do it’s because the only weight they drop is water weight, which is not only a temporary fix but can lead to illness, irreversible damage to your body and even death.

• MIRACLE DIET- I’ve said it before and will say it forever, diets don’t work. If any of these diets worked there would be one, not thousands and furthermore there wouldn’t be an obesity epidemic.

There are many more but you should get the idea by now. The scammers will be out to make a quick buck off of your desire to better your fitness. Nothing if the world is free including fitness. So what can be done to avoid keeping the excess weight and losing valuable money?

Go to trusted and established sources. Get to your local gym and hire a trainer. Any of the more popular gyms like Gold’s and Bally’s are not out to scam you, they’re there to do honest business. Even local gyms in your area are good. Hire or just consult with trainers, get expert advice and tips.

Be cautious of what you read and hear. If you question something, then research it or ask someone who knows. As good intended as your friends may be, unless they’re trained in some area of fitness seek more established advice. There are thousands of great books out there that you can read and learn from.

If it is too good to be true, it is and it’s expensive. Be overly cautious of infomercial fitness contraptions. There is a reason your local gym doesn’t house these devices in their locations. There is a reason they pay thousands of dollars for equipment and not $19.99. If that TV ab machine worked that great there would be twelve of them in the gym.

Buy your supplements from the store or a trusted online retailer like Bodybuilding.com. Avoid too good to be true sounding products that appear in junk e mail, pop up ads, or other sources like this. Furthermore do not take supplements friends or acquaintances give you. Buy them in sealed bottles and packages from a retailer.

Overall just be cautious. Consider the source and think twice and a third time to be safe. Remember that proper eating and efficient amounts of exercise are the best and only ways to get fit, be healthy and ultimately not be taken advantage of.

© 2011 BEST FITNESS NOW

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So what exactly is EPOC? It stands for excess post-exercise oxygen consumption. Something that sounds so scientific is actually a simple metabolic function, which can be of great benefit for those looking to lose fat or prevent further fat storage.

When you partake in an intense workout your body needs energy to do work. This energy will usually come from stored carbohydrates. Muscle glycogen that was stored from ingesting carbohydrates is broken down into glucose and used as fuel.

When you utilize all of this stored fuel your body has to revert to a secondary fuel source, so it starts to burn fat for energy.

This is where EPOC comes into effect. If you told the average person they can burn fat after their workout, they would call you crazy. However it is possible.

When you partake in intense workouts your body requires more oxygen. The harder you breathe the more oxygen the body takes in.  The extra oxygen will work to raise your metabolism. Since you’ve spent your carb storage the body now will turn to fat. So what about this magical after workout fat burn?

After you finish your workout and leave the gym your body will start to enter the recovery process. Due to the greater increase in oxygen and the resulting rise in metabolism, your body will continue the energy expenditure for 24-48 more hours. Keep in mind that this is not 24 hours of full force metabolism. Your metabolic rate will steadily decline.

A study in the European Journal of Applied Physiology found, that subjects tested after an intense bout of exercise still had an increased metabolic rate up to 38 hours after concluding. This is due to EPOC.

So as you see greater intensity will lead to a longer fat burning effect after you conclude your workout. This has also been referred to as oxygen debt.

How can you take full advantage of EPOC?

Well to start with there are numerous ways of training. I’m sure you’ve been to the gym and seen the diesel crew. The guys with huge muscles and bigger egos who stand around a bar holding enough weight on it to drown a battleship. They’ll knock out a few reps with a hearty grunt, give a chalked up high five to their spotter then stand around for several minutes before doing it again. Then you have the girls who will walk a nice steady pace on a treadmill while chatting it up with their friend on the next machine. Or even worse using a cellular phone.

Neither of them will benefit from EPOC because they’re barely expanding enough energy.

For EPOC to come into play you need to use up your carb storage. The only way to do this is to raise your resting metabolic rate. This will not happen in either of the two previous scenarios.

The best way for you to do this is intensity. Nobody says you should bench press a Chevy but at the same time you should lift heavy. Use a weight that will allow you to do 10-12 reps. Be sure to keep rest periods to a minimum. If you’re a beginner 60 seconds, if you’re intermediate 45 seconds, and if you’ve been lifting for a while and can handle it 30 second rests.

Now immediately after your last set its HIIT time. A good 25-35 minute HIIT session after the weights will have you pretty breathless, but in return you’ll be taking in more oxygen and reaping more EPOC benefits.

You can also use this on your off days when you don’t lift. HIIT cardio is an aerobic endeavor meaning it requires oxygen. However you need to get your respiratory system working to get the EPOC advantage. So a steady walk or jog isn’t going to cut it. Try this instead:

Using the treadmill as an example, do a five minute warm up. At minute 6 up to a running pace, 6-8 MPH for 60 seconds. At the start of minute seven lower the speed to 3-4 MPH for two minutes. Repeat this alternating pace and finish off with a 5 minute cool down for a total of 35 minutes.

On a final note EPOC is not the end all for fat burning. It can only be beneficial if combined with a healthy diet of lean protein, complex carbohydrates and mono/poly unsaturated fats.

©2011 BEST FITNESS NOW