Fitness

Resistance Training the Ultimate Way to Fat Loss

Most people think that resistance training (lifting weights/calisthenics/kettlebells) is only for building muscle. However… It’s one of the best ways to burn fat. That is why the staple of our fitness bootcamp program is kettlebells.

The metabolic wave from intense resistance training goes on for hours after exercise, and your body runs in high gear the whole time, burning extra fat to replenish the energy in your muscles and to repair muscle tissue.

You burn way more fat recovering from intense resistance training than you ever will on the treadmill or in an aerobic class. It's one of the great hidden tricks to weight loss because it has such a prolonged metabolic effect afterwards.

Resistance training builds your body and keeps you burning fat, but unfortunately most people do not know how to hit the intensity levels necessary to create this after-effect.

Resistance training also strengthens muscles and bones, speeds up metabolism, naturally brings up Growth Hormone and Testosterone levels. When you build muscle you speed up your metabolism.

Ladies do not fear getting large muscles and looking like a man. Your testosterone level will not go up as high as a man & your body fat will not go as low to look masculine. You will not look like a female bodybuilder if that’s not what you want to look like. To look like that you would need to train super intense and build up the weight you use, do an extreme diet and take steroids. Building muscle in the right place will make you look more feminine, sexy and speed up your metabolism. This will with time let you eat more since you will have a faster metabolism.

Long cardio destroys muscles which in turn slows down your metabolism. A great example is Olympic level sprinters and marathon runners. Marathon runners run 26.2 miles, very long distance. Sprinters run short distance at a high speed what we call HIIT (High Intensity Interval Training.) The also do resistance training. In my opinion male and female sprinters have the best looking bodies in the Olympics. Yet, marathon runners look sick. From the rear you can not tell if they are male or female.

The best way to get a true HIIT workout is with kettlebells. The great thing about kettlebell training is that it works the entire body aerobically and anaerobically. You build muscle as you are getting an aerobic workout.

Let me give you a personal example of how resistance training helps you burn fat. In June 2016 on Fathers Day I was competing in a bench press contest in my church “Iglesia Casa de Alabanza.” The competition was how many repetitions can you do with a light weight 145 pounds. Yeah, I have the best, funnest and coolest church. As I started pumping the iron my adrenaline was going, the weight felt lighter than ever. In my mind I’m winning this. At 59 years old I felt that I was going to kick all of these youngsters butt. Yet, all of a sudden my right arm buckles. I thought it was a shoulder dislocation. After going to a specialist I found out that I tore my chest and bicep. I was devastated, in my book “Anta’s Ageless Warrior Fitness” that I finished at 57 1/2 years old I said that I would get in the best shape of my life at 60.

This happen on Sunday. Yet, I believe in training around injuries and not giving up. On Tuesday I trained my legs. On Wednesday I worked out my left arm. Around a month or two later I started working out, yet lighter all my body parts except for chest. I was not able to work chest for a few months after.

Why I’m I telling you this story? To prove my point that resistance training works better than cardio. When I went to my doctor for a checkup he asks me if I’m gaining weight. My answer was no I weigh the same. He then confirms what I been saying for years that due to my injury I can not lift as heavy so my metabolism has slowed down.

Even though I’m still injured, today, 9 months later I look better than before I tore the chest and bicep. 2 months before my 60 birthday I’m on track to looking better and being in better shape at 60 than at 57. My body fat is lower and I’m more muscular now, with the exception of my chest. Let me tell you how I was able to accomplish this even though I’m injured. In all my lifts with the except of chest exercises I am stronger than ever and lifting heavier.

I’ve gotten the biggest change in my body and fitness in the last 2 months since I started taking Keto//OS Max. Keto//OS Max puts your body in a ketosis state. In layman’s term your body starts using fat for energy instead of carbohydrates. It will help you lose fat, give you great energy and build strength. You can order it at https://fitdef.pruvitnow.com.

I am not telling you not to do any aerobic exercise since done correctly as in HIIT it will strengthen your heart and help you burn fat. My point is that resistance training is the best way to burn fat.

You can read more about how to get in the best shape of your life by reading my book “Anta’s Ageless Warrior Fitness” which you can get at http://miamikettlebell.com/store/.

Now you have the knowledge and tools to finally get in the best shape of your life. Injuries, age, time are not excuses. If you have any questions or concerns stop by my office at Anta's Fitness and Self Defense or call me at 305 599-3649. 

 

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Anta’s Ageless Warrior Fitness Book Motivation for the New Year

The New Year is here and so is my new book “Anta’s Ageless Warrior Fitness.” I’m sure that most of our readers have made some fitness New Years Resolutions yet most have already given up on your fitness goals and dreams. My book will motivate you to start a program, stick to it and finally succeed. Now is the time to take back your health and youth. Learn my secrets to health and fitness. If I’m in the shape I’m in imagine what I can do for you. “Anta’s Ageless Warrior Fitness” is the ultimate guide to living fit, fearless and discovering your fountain of youth. 

 

I’m a 57 year old grandfather and have dedicated my life to martial arts and fitness. Yes, my son Julio and his wife had their first child on November 14, 2014. When I was younger I envisioned a grandfather as an old, slow moving, gentleman with very little muscle tone and flexibility. All the books that I saw on senior fitness had old looking skinny, muscleless men. Well, I refuse to fit into that stereotype. In the book you’ll see how I train today. I train 6 days a week. I do strength training, joint mobility, yoga and martial arts. You’ll read about how other Ageless Warriors friends of mine across the nation train.

 At 57 and having gone through numerous inures and maladies I have found the way to continue working out and getting in better shape as the years pass. The book is 186 pages on my over 40 years of experience in fitness.

 I wasn’t always a fit athlete. Read how I transform myself from a shy, small, sick, unpopular kid to a fit, strong athlete and how I continues to improve in my 50’s. You can and you will get fit, healthy and strong at any age following “Anta’s Ageless Warrior Fitness” routines and philosophy. 

 This book is not just for the senior athlete but for everyone that wants to get in shape, train around injuries and look great at the beach. I will even give you my mass building routines that took me from a 115 pound pencil neck geek at 18 to becoming a Marine and competitive bodybuilder. The same routine that transformed me from being the last one picked in PE to a fit, strong and healthy body. Discover my secrets of longevity, training around injuries, nutrition and supplements. 

You will also read about famous Ageless Warriors such as  Jack LaLanne, Helio Gracie, Jhon Rhee, Bobby Cruz, Sig Klien,and more. Every city and town has an ageless warrior. Read how local Ageless Warriors from different parts of the country stay fit through different methodologies such as functional training, bodybuilding, yoga, Muay Thai, Kung Fu, Pilates, kettlebells, battling ropes and more. 

 

With Ageless Warrior and Salsa Star Pastor Bobby Cruz

Order your copy today at http://www.miamikettlebell.com/store or call Anta’s Fitness and Self Defense at 305 599-3649. You can also order it on Amazon.com.

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How to Find a Safe and Effective Fitness Program Anywhere in America

One Man's Trash is Another Man's Treasure

How to Find a Safe and Effective Fitness Program Anywhere in America

Are you ready to get fit and fearless in 2015? Anta’s Fitness and Self Defense has a fitness program tailored just for you. I’ve been involved in martial arts and fitness for over 40 years. I’m 57 years old and in great shape, so imagine what I can do for you. 

 So, you don’t live the Miami, Doral area to train personally with me. There are a few things that you can do. You can buy my book “Anta’s Art of Fighting Without Fighting” which will explain how I train for longevity around my numerous injuries. It will also help you find and chose a certified, experience fitness instructor and program. Until your book arrives let me give you some advice on what to look for in a fitness program and I’ll personally recommend some top notch instructors and programs. 

 

Elena Anta 44 years old and Julio Anta 57 years old fitness vacation in Jamaica 

First lets look at what to look for in a fitness program. Number one is the instructor fit? I believe that you must lead by example. If the fitness instructor is not in great shape what makes you think that he or she can get you in shape. Obviously it hasn’t worked for him or her. Would you go see a dentist with bad teeth, then why would you go to a trainer that is not in shape. Check for his or her certifications and experience. Ask to see before and after photos of their clients. But, be careful that they don’t show you photos that they got from their affiliate association. Do you know that you can buy before and after photos on the internet and lets not forget photo shop. 

 The trend today is functional training. I have seen kettlebell horrors throughout the world in gyms, boxes, bootcamps and on videos. I’ve seen clues trainers putting their clients through dangerous kettlebell workouts. Before touching a kettlebell find a certified kettlebell instructor. I’m certified in Dragon Door’s HKC (Hard Style Kettlebell Certification), with Kettlebell Concepts, in Elite Combat Fitness Kettlebell, and Action Strength Kettlebell. I’ve also trained under Master kettlebell instructors Mike Mahler and Andrea DuCane.

 I’ve also seen people doing Battling Ropes totally incorrect. The good thing is that even if you do rope training incorrect you will not get injured. I’m certified directly on the man that develop Battling Ropes John Brookfield.

 

Here are the people and programs I recommend. For functional training I recommend John Riddle, Progressive Martial Arts in Boca Raton, Florida, Frank Dimeo, The Cave in Sarasota, Florida, Pablo Zamora Master Z Warrior Fit in McAllen, Texas,  Bud Jeffries in Lakeland, Florida, Harinder Singh Sabharwal, Action Strength in California, Gavin Garringer KB Warrior in Costa Mesa, California, KB Warrior in Brian Olsen Laguna Beach, California, Manny Reyes Jr., Martial arts Academy of Miami Lakes. Last but not least my wife Elena Anta and Hector Arcia of Anta’s fitness and Self Defense in Doral, Florida. I’m sure I’ve missed a few other great trainers.

 For Bodybuilding or training at a gym I recommend Lazaro and Frauke Diaz of Team Diaz in Miami, Sergio Pacheco Physic World Gym in Hialeah, Florida, Mari Rodondo, Bodies by Mari in Healeah, Teo Hernandez, Doral Park Country Gym in Doral and Atlas Tactical in Aventura, Florida. Stay away from Planet Fitness and any other gym that doesn’t allow you to wear tank tops and offer pizza and donuts to gym members. For those outside of South Florida look for a competitive bodybuilder or power lifter that is certified they know what they are doing. 

 I do not recommend most fitness chains and affiliate programs around today such as I Love Kickboxing and imitations of it. They are usually ran by fitness instructors and karate instructors without any real kickboxing experience. I also don’t recommend Orange Theory and all the new fads appearing today. I believe that longevity is of the utmost importance. Injuries will set you back in your training. The older we get the more we are prone to injuries. 

 I recommend instructors teaching the following program’s: Harinder Singh’s, Action Strength, Kevin Kearns,  MMA Fighter Fit, Moni Aizik’s Elite Combat Fitness, Master Tran’s, Tran’s Muay Thai Kickboxing Association. I’m certified in all of these programs. 

 You can purchase my book “Anta’s Ageless Warrior Fitness” at AntaMartialArts.com/store. If you would like to train like an ancient “Anta’s Shaolin Physical Conditioning” DVD also at AntaMartialArts.com/store. If you have any questions please feel free to e-mail me at [email protected] or call me at 305 599-3649

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Let us be Part of Your New Years Resolutions and Finally Succeed in 2015

Let us be Part of your Fitness New Years Resolutions and Finally Succeed. Every year millions of people make New Years Resolutions. 45% of Americans made fitness New Years Resolutions. 1 in 3 will quit their fitness resolutions by the end of January. Most will quit right after Valentines Day. You might have failed in the past because of lack of motivation, eating pizza and donuts at Planet Fitness, believing that you would burn 1000 calories at the local national affiliate kickboxing wannabe program, getting injured trying to to break your WOD personal record or listening to an inexperienced personal trainer that was reading his e-mail while he was suppose to spot you. I know, you’ve tried it all and failed. Let me be part of your New Years Resolutions and finally succeed this year. I will help you defy the odds and finally succeed in 2015. New year, new you!

 We are ready to help you succeed in 2015, whether your goal is to defeat obesity or bullying. We will teach you and your children how to defend yourself and/or to help you lose weight and get in great shape. We will empower you and motivate you to live fit and fearless? We have a proven method that has worked for instructors and students of Anta’s Fitness and Self Defense and for myself. 

 When choosing a martial arts or fitness program take a look at the instructors are they fit, do they train? What are their certifications. If they are not in great shape why would you believe that they can fulfill their promises of getting you fit and teaching you martial arts? If it hasn't work for them how can it work for you? I know they'll tell you that they use to be fit and were world champions, yet because they are in their 30's, 40's, 50's and 60's they can not stay in shape. Don't believe their BS. You can be fit at any age. I'm 57, my wife Elena and my cousin Hector Arcia who are instructors at our martial arts and fitness center are both 44 and in great shape. 

Instructors Elena Anta  44 years old and Julio Anta 57 years old

 

I've been doing martial arts since I was 13 and strength training since I was 18. So, imagine what we can do for you. Granted it will not be easy you will have to sweat and eat bitter. Eating bitter has nothing to do with the food you eat. It is a Chinese saying for sacrifice and doing whatever it takes to succeed. I believe that “Sacrifice + Suffering = Success.” No, we are not going to hit you. We will guide you and you will need to sacrifice by putting in the time and suffering through a fun yet hard workout and if you are consistent you will succeed. At Anta's Fitness and Self Defense all of our instructors lead by example we are fit and train in numerous martial arts and fitness disciplines.

 There are no secretes or short cuts to success and getting fit. It will take discipline and consistency in your part. Yet, with time discipline will turn into a lifestyle change. Our goal is to make martial art, health and fitness your lifestyle. 

 Call us today at 305 599-3649 to set an appointment for our Martial Arts/Fitness Kids class, Pilates, Piloxing, MMA Fitness Bootcamp, Muay Thai Kickboxing, Krav Maga, Bruce Lee’s Jeet Kune Do or Kung Fu classes. For more information log on to AntaMartialArts.com or MiamiKettlebell.com. If you or your child are having problems with bullying log on to artoffightingwithoutfighting.com. If you do not live in our area and can not train at our center you can order my book "Anta Ageless Warrior Fitness" at MiamiKettlebell.com/store.

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Get Fit like a UFC Fighter without getting Hit

Are you bored with your workout? Do you want to get in the best shape of your life in 2014? If you can't seem to lose weight, have tried almost every fad diet, personal trainers, bootcamps, aerobics, fitness videos and traditional and functional gym workouts on the market then MMA Fighter Fit is for you. 

At 56 years old with almost 40 years in the fitness and martial arts industry starting as a competitive bodybuilder I’ve seen it all. Yet, the truth is that Americans are a lot fatter.  As per a National Center for Health Statistics Adults are 25 pounds heavier than they were in the early sixties and the trends are the same for children the average 10 year old weighs eleven pounds more today. 

Your excuse might be that you tried the latest popular high repetition functional training program and got injured. An MMA Fighter has to make weight and last 3 to 5, 5 minute rounds of getting kicked, kneed, elbowed, punched, thrown, submission attempts, ground and pound, yet they can not afford to get injured in training. MMA Fighter Fit was developed for the longevity of a fighter. Yet, now everyone can get fit and fearless with MMA Fighter Fit. You will get in great shape like an MMA and UFC fighter while having fun, not getting hurt or getting hit. 

UFC fighters are the athletes that are in the best shape in the world. Well, you can get in the best shape of your life in 45 minutes 3 times a week by training like a UFC fighter with the MMA Fighter Fit workout. This is a quick, challenging and fun workout for men and women. No, you are not going to get beat up or have any physical contact in this class. We are not going to kid you by telling you that MMA Fighter Fit will be easy, yet it can change your body and your life. 

Anta’s Fitness and Self Defense is an authorized Burn with Kearns MMA Fighter Fit center. The MMA Fighter Fit class was developed by my good friend and mentor Coach Kevin Kearns who has been at the forefront of developing conditioning programs for UFC fighters that achieve amazing results. Coach Kearns was named as one of the top conditioning coaches in the world by UFC Magazine.

Like authentic fighter training camps, MMA Fighter Fit incorporates physical and mental challenges. It represents some of the most intense training you can do other than get in the ring and face an opponent in a safe environment. 

Our center is fully equipped with the tools that MMA champions use in their training: kettlebells, Battling ropes, MMA bags, sandbags, Muay Thai kickboxing, Indian clubs, Bozu, Surge, medicine balls, plyometrics boxes, bodyweight exercises, tires, hammers, chains and heavy bags to give you this quick yet intense fat burning workout. 

The mantra behind MMA Fighter Fit is that we all have a fighter inside ourselves waiting to get out. The mind controls the body. Taking control of this energy allows us to move the bounds of our limits beyond what is self imposed. It’s the ultimate real fighters’ workout class developed for fitness clubs! For more information call us at 305-599-3649 or log on to AntaMartialArts.com

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Stay Safe and Stay Fit for the Holidays

The holiday season is here this is an exciting and special time of the year for every member of the family young and old. Our homes, cars, stores and malls are jam-packed with gifts, decorations and the holiday sprit. We celebrate the holidays at parties with friends, family and co-workers. Unfortunately this is also the season where the average American will gains 7 pounds, yet this is the least of our problems. While you prepare for your Christmas shopping the common thief is also preparing to ruin and steal your Christmas joy.  

 Lets learn to be aware of your actions and surrounding when shopping, dinner and on vacation. Be aware of your eating and exercise habits. As a martial arts and fitness instructor I try to always be aware of my surrounding whether I’m at home relaxing, at a restaurant, movie, driving or shopping. I’ve learn most of my anti-crime awareness from my 10 years working at a maximum security prison as an officer, in the United States Marine Corps and as a Krav Maga IDF (Israeli Defense Force) Self Defense instructor.

 When I went to the academy to get certified to be able to work at the prison they teach us how to be constantly aware of our surroundings because the convict is always a step ahead of us since they have 24 hours to think of how they will deceive you and break the prison laws. When these criminals go to prison they are learning new strategies to ruin your holidays by robbing, attacking you, and stealing from you. When they leave the prison or what I call Thug University they have learn new strategies to help them commit the crime. 

 In Marine Corps Bootcamp in Parris Island, North Carolina also called the land that God forgot you are under stress for 16 hours or more hours a day, 7 days a week for 12 weeks. When you graduate from USMC Bootcamp you walk and talk different, you are confident, you look sharp, you are lean, mean and aware of your surroundings. You are a Marine. Yet, you do not have to enlist in the Marine Corps to stay safe this holiday season. 

 For most adults I recommend learning Krav Maga. Krav Maga taught to Israeli military is a great way to get fit, learn crime awareness and how to gain the confidence to defend yourself and your family. Here are 5 holiday safety and 5 holiday health tips.

 5 Holiday Safety Tips

 1. Never carry large sums of cash. Use credit, check or debit card.

 2. Men should keep their wallets in their front pocket, while women should zip purses closed and carry them with strap across the chest.

 3. Always put your gifts and packages in the trunk of your car. If you don’t have a trunk, cover your packages with a cover or cloth.

 4. If you must use an ATM, choose one that is located inside a store, mall or well-lighted location. 

 5. Beware of strangers approaching you for any reason. This is the season for con-artist trying to distract you with intentions of taking your money, belongings or even your children.

 

5 Strategies to Combat Holiday Weight Gain

 1. Workout

Continue your fitness workout during the holidays. If you are not working out start today! If you are working out workout extra hard and be consistent to burn those extra calories.

 2. Eat Healthy Foods Before the Feast

 Eat a healthy snack before the party. You’ll be fuller and less incline to over eat and eat deserts.

 3. Drink Lots of Water

Drink water before, during and after the holiday meal. This will help you stay fuller.

 4. Walk After Your Meal

Walk to burn of calories after holiday meals.

 5. Workout with Functional Exercises and with Intensity for Maximum Results

To see results you must workout with intensity. Forget long cardio training, that destroys muscle. 

Live Fit, Live Fearless and God bless.

www.AntaMartialArts.com  

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This Year Go for the Challenge Not a Resolution

This Year Go for the Challenge Not a Resolution

Another year is going to pass us by, most Americans will have added those extra holiday pounds within the next two months. We will have numerous festivities at work, school, parties and extra curriculum activities with little or no time to workout. Between October 31 and January 1, the average American will gain 7 pounds. Do you know that the average person consumed between 2,500 to 3,000 calories and over 140 grams of fat in their Thanksgiving meal. That’s excluding breakfast, lunch and Thanksgiving snacks. Those statistics are for the average American Thanksgiving meal. You know turkey with stuffing, mash potato with gravy, rolls, corn and pumpkin pie. Let’s not forget all the candy left over from Halloween. If you are of hispanic decent the statistics are even worse, substituting the traditional turkey and potatoes with Roasted pork, white rice and beans, cooked in lard.

 I’m sure that you feel as most Americans do, that it is time to hit the gym and start your preparing for the 2014 New Years resolutions. But wait didn’t you try that last year and miserably failed? Only 3% of New Years Resolutions are ever fulfilled. By Valentines Day most people have given up on their fitness resolutions. There are numerous reasons why only a small portion of the population achieve their resolutions goals. Some people start super motivated and lose it in a short time because they don’t know what to do and don’t see results, others get injured following the latest high repetition fitness fad and other just get bored. New Year’s Resolutions never seem to last because you never challenged yourself to reach for something more and set goals. 

 This coming year forgot the resolutions and take the challenge, Enter a body transformation challenge. Entering a challenge will give you accountability and motivate you to set and achieve your fitness goals. For the last 18 years I been writing my vision every December for the following year. Writing down your goals, entering a a body transformation challenge, setting your goals to get your next rank in the martial arts or preparing to enter a competition will enhance your chances to succeed this year in your fitness resolutions. 

 Every year in January we start a free body transformation challenge at Anta’s Fitness and Self Defense for our students.  It challenges you to develop a firm body as well as a disciplined mind; strong spirit; and the self-control required to achieve any resolution, face every decision and conquer every obstacle. Yet, most importantly it will finally give you the results that you have not gotten in all the years that you have been setting resolutions. Enter our Fat Loss Challenge and take the first step toward achieving the lean, healthy body you’ve always wanted. It’s simple and straightforward… a clear-cut win/win situation for every participant.

 Anta’s Doral Fitness Challenge is a 12-week healthy living contest based on the proven principals and functional training that I practice. We are not going to kid you by telling you that it will be easy. 

  All great accomplishments, achievements and inventions started with a dream and manifested in the mind of a great believer. So, I want you to close your eyes, right now and see yourself 12 weeks from today looking and feeling great buying a new wardrobe for spring if you take this challenge. Now picture yourself 12 weeks, 1 year and 5 years from now if you continue to eat un-healthy foods, living an un-healthy lifestyle, not exercising and not setting your fitness goals. So this year don’t make a resolution, go for the challenge.

www.AntaMartialArts.com, www.MiamiKettlebells.com, www.DoralFitnessChallenge.com 

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