3 Options To Help you lose that last 20 lbs

You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).

Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!

1) Intermittent Fasting -

This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.

One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.


  • Reduces insulin resistance - which is key in helping manage certain metabolic issues

  • Reduces inflammation

  • May improve Heart health

  • May improve brain function and health


  • May interfere with Mood (for the first few days or weeks)

  • May interfere with social eating

  • Digestive issues - Constipation due to limited fluid consumption

  • This is a true trial and error and behavioral modification method

2) Increase Workload/Intensity -


This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.


  • This method increases your physical activity

  • Adds variety to your training routine

  • Can help create balance within your training program


  • Adds time to your training session

  • This training method works best when it is combined with a diet and or nutrition plan

  • Requires additional effort to track results

3) Track & Count Macros along with Body composition Testing analysis

This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.

Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.

Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss

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  • This method is accurate

  • With the assistance of a Professional you can help hold you accountable to your goals

  • This method can be applied to everyone


  • This a labor intensive method and requires your full attention

  • You have to obtain access to credible body composition testing equipment

  • Counting Calories - Need I say more

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will  influence my behavior to a certain extent and if I don’t recognize this negative influence my  environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.

The value of what you do

The value of what you do

Tonight I had the opportunity to attend a high-speed networking event and I learned a lot about myself, I am beginning to see how to communicate my “message” and my purpose in a more effective way. I have come to the realization that connecting with people is the best way to reach people, not by manipulating their emotions but connecting with them, don’t sell yourself be yourself within your purpose. I am on a mission to reach as many people as I can so that I can show my value to the people who are ready to receive my message.

Are you Ceasar?

Are you Ceasar?

As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.

What is Your why?

What is your reason for getting up this morning? What gets you going? What inspires you? These are the questions that you should ask yourself. Answering these questions honestly help you pinpoint your "Why", keeping you focused on your path to reaching whatever goal(s) you want to achieve. Finding your "Why" will carry you past passion when you have self-doubt and your passion weakens and starts to fade. Finding your "Why" will help fill in the gaps when tough times hit, and help carry you to the next step on your path to success.

My "Why" is and always has been to help and serve people. That is one of the reasons I love team sports, it gave me the opportunity to be apart of a team and be apart of a collective unit.  I never really paid attention or put a high value on my individual stats, my main goal was to be the best team player I could be and do whatever it took to win.... with a team-first mentality leading my actions. Some of my old teammates would say I fell short of this objective a few times. Every successful year I had stat wise as an individual player, I set out at the beginning of the season that my main focus was on helping my team win. I held my own personal achievement on the back burner and focused all my energy being the best teammate I could be. This helped me discover a lot about myself and helped give me directly through my career, and was the being of me discovering my “Why”.

I wrote a blog post last month about motivation called "You cant be soft your whole life"  which was inspired from several conversations I had about the loss of motivation with a few of my clients and friends. In my opinion if you "lose" motivation to do something, either you don't know your "Why", your "Why" is to complicated for you to apply to your goals, or your "Why" is not defined through a purpose; therefore you are just going through the motions and working towards nothing like a ship with no rudder. There are steps that you can take to discover your "Why" and define it with purpose and direction. I use three three steps to define my "Why" which are:

  1. I write down a my objective in five words

  2. I set up a plan of action with steps

  3. I go to work

   This is a fluid process and sometimes I skip steps (due to my ADD lol) but this process helps keep me focus, especially when things are not going as planned, miss out on an opportunity or when I fall short of a a benchmark I have set for myself or my company.

You may have several "Whys" that you just don't know how to define or focus on, but with honesty and effort you can define, and discover your “Why” and be on your way to a more fulfilling life. 





I recently rebooted my workout program and I am going back to basics, relearning all the lifts that I learned over the past 30 plus years. the first time I picked up a weight was when I was 8 or 9 years old after my mom and dad divorced I was over my dad's house for one of few weekend visits. He had a two bedroom apartment where one of the rooms had turned it into a makeshift weight room with the old school Sears or JC Penny's weight set (I am not sure which one), it was one of those plastic plate weight sets with the skinny bar and bench that by today's standards would be recalled due to stability deficits. After a dinner of my dad's famous desert dry rump roast and instant potatoes washed down with a few liters of kool-aid went into his weight room just to check it out. I picked up a dumbbell and I have been hooked ever since.  Every time I got the chance to go in there on my weekend visits I would try "lift" weights (was lucky I didn't lose a toe). Then my dad moved to Chicago and my lifting weight days were over as far I knew it.

Fast forward to 1988 my sophomore year of High School after football season I meet a 5'10 280 lb Italian guy named Raul Denotti, he was a bodybuilder and part-time volunteer football coach. It was in the weight room talking and "working out" which was basically doing curls and triceps cable extensions in between sets of talking. Raul pulled me aside one day and asked me "what are you in here for?" I said something to the effect I want to bench press 300 pounds and get stronger for football. So Raul told me that you on the wrong track and wasting time talking and just doing "curls for the girls", I laughed but he had my attention. Raul then took me under his wing and gave me a basic training plan that was a "Three day Split", which is 3 training days out of the week (usually the days are Mon-Wed-Fri). He told me to start with the bar and work my way up to 135lb and when I could do 135lbs for 10 reps for 3 sets I would get stronger and be closer to my goal of joining the 300lb bench press club which was mostly upperclassmen. From that point on I was on a mission to be a member of the 300lb club, I started with the 3 day split, then it went to 4 days then I found myself in the weight room 5 days out of the week, if I could have lifted on Saturdays and Sundays I would have. I even began to hate holidays and days off from school because I knew that I could not lift on those days. I was officially a Meathead, without even knowing it. That love of lifting was stayed with me to this day.

With that said just because I love to lift weights does not mean I have been consistent over the last 30 year. I have had my issues with lifting weights,  I have even hated lifting (for a very short time) but the one thing that was never needed to reboot that love was motivation. Motivation was a word that was never mentioned to me by any of my coaches, one thing that was made clear was to give great effort and have the resolve to keep moving forward finish goals you set out to accomplish. All good faith effort will be rewarded, it may not be the a reward you were expecting all the time, but you will develop the grit to get things done even if I didn't want to. Motivation can be a good thing but it can also be the poison that kills your goals. Motivation has its place but it should not take the place of giving your best effort and having the attitude to finish. Motivation can get you out of the starting blocks but giving your best effort and some grit will get you over the finish line.  So F&#K YOUR MOTIVATION and remember why you started your journey keep the process simple and get to work. 

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