Thursday, February 16, 2012

Blasting the Belly Fat!

When you think of getting rid of pesky belly fat what do you think of? Many of us think about diet and probably a series of ab exercises...there are even certified trainers that may say "Neither of these matter! It's all about the cardio!". The fact is there is some truth to all of these things, which means that they can all play a roll in blasting YOUR rolls and exposing those abs like you want to.

First of all...I have some great news for all of you: you DO have abs! Yes even you over there in the corner making a donut with your hands out of your belly button. They are there and they are working for you as we speak...we just need to work them harder as well as dust them off. When you approach this goal, which I am assuming that for most of you is to burn the BAD and get the GOOD before it warms up; you should make sure that you are equipped for this task and have the correct tools. When I say "tools" I don't mean an ab roller, food scale, diuretics, corset etc. what I mean is that you execute enough on each component of your goal so that you are happy with how you look AND you are still eating and doing what you want!

Your tools in their simplest form would be as follows: cardio, diet, weight training and most importantly motivation. I know that this sounds like a lot but there are ways to simplify this monster into something that you can do...yes you can, don't argue.

Cardio is recommended 2 - 3 times a week and should consist of intervals of high and low lasting for thirty minutes...OR you could have your cardio last in as little as 4 minutes and burn more calories after the fact than you would doing the thirty minute variety. This sounds crazy because it is, but it is well worth the extra effort to make it happen. By yourself I would recommend the thirty minute variety as the four minute version is intense and performed in a specific manner.

Diet is recommended by most as a "Lifestyle Change" so you don't feel like you're torturing yourself...but you most likely are. This "Change" is usually an everyday habit with maybe one cheat day per week. Once again I do not like this approach and would not recommend it to anyone trying to torch belly blubber in time for swimsuit season...and by the way: side is not believed by me to be 80% of your goal as you may have heard before now...I give it 50% at the most since I feel as though I can help you with more than 20% of your goal consistently. Anywho, dieting can be mentally exhausting and it can be hard to stay motivated to do this all day every day. There is a reason that systems like Weight Watchers have become so popular: here is YOUR hit it and you will lose weight...that's it! What this does is it takes something complicated like an entire diet and it simplifies it into smaller numbers that are easy to track, making it much easier to stay on top of. As a result I set my diet plans up with this idea in mind so that you do not worry so much about what you are eating but just how much...and you are happy in knowing that thanks to everything else, you tend to burn up more anyway :-).

Third is your weight training. First of all lifting weights does not make you bulky...lifting obscene amounts of weight with bad form is what makes you bulky...just kidding, do not try this at home. When it comes to toning up all over but even in the abs, weights can be your best friends if done correctly and in the correct rep ranges etc. you need to build that muscle as it will boost your already boosted metabolism and get your belly blasted even faster! Please do not be scared of the weights, they WILL accelerate things for you when done properly!

Lastly is motivation. Get motivated and stay there!! If you read this and feel a spark to get it it then! Once that spark lights do not let it go out...keep it lit and your blubber will burn as a result of it! Holding on to motivation is seeing results, success stories, videos or whatever else to keep you going. I promise you once again that EVERYONE has abs...some just need to dust them off, fuel them better, make them pop and keep them popping. It is so much easier than you think or realize, you just have to get started and run to it. As long as you know what you are running to you will get there with proper direction and know how. Get your direction by reading, watching videos, asking others or asking a trainer! It can be done...and it can start today!

- Jay Johnson CSCS

- Posted using BlogPress from my iPad

Saturday, February 11, 2012

JBT Labs - Hardcore Supplements!

A lot of you that keep up with me on Facebook, Twitter, etc. may already know this, but I recently signed a sponsorship deal with an awesome supplement company in JBT Labs! What this means is that I will be promoting their products (which so far my experiences have been great with them) by means of social networking, by video and as a contributing writer for them! On the more athletic side of things my videos and all will be featured on their pages along with my blogs, and I will eventually be featured in their ads as well. To check out their line of supplements, go to or visit their Facebook fan page at I hope everyone likes this line as much as I do...I am looking forward to hearing your feedback! Contact me for more information if you have any questions! Once again I am looking forward to this great opportunity with a great company. Be on the lookout for more information and more motivation. Let's keep growing and growing...stronger than last week!!

- Jay Johnson CSCS

- Posted using BlogPress from my iPad

Location:Bathgate Ln,Matthews,United States

Thursday, January 26, 2012

On Top or On Bottom?

When you look at the big picture and end vision of what accomplishing a big goal of yours looks like that takes a lot of motivation to do, right? Maybe not so much motivation to see the picture but to get there absolutely it does! One huge thing I feel like can help you build some enthusiasm about that journey is your starting mentality, or the momentum you build for yourself emotionally in preparation to nail this thing to the wall.

When you look out and see your goal at its end and see where you stand today do you see yourself at the top of your game with all of these mini obstacles trying to pull you down or do you see yourself at rock bottom (as a lot of us would) with all of these "things to do" weighing down on top of you? I ask this question because if you notice in both scenarios there is an object at rest (you) that is about to attempt to move in what would hopefully be the right direction...with only the starting point slightly adjusted. The point is if you feel as though the world is on top of you before you even begin pursuing success then it is going to be a nightmare to get things moving. On the other hand if you feel as though you are already on top then you also have a sense of control on the situation and you are more likely to man handle your obstacles and get things moving!

Short and sweet, this was just a thought I had sense I am huge on building that mental strength before anything else and where you start mentally can make or break your journey entirely. As your mother would say (maybe not yours but mine would), you are special in your own way and you have more going for you than you realize so consider yourself on top from the beginning. It takes a lot of courage and drive to even have a big image of success in your head so once you find that picture jump on TOP of it and get it going!

- Jay Johnson CSCS

- Posted using BlogPress from my iPad

Location:Nantuckett Ln,Charlotte,United States

Sunday, January 8, 2012

Attack 2012!!

     After my years of living I have learned that my times of most success have come when I was the most aggressive.  I was not timid at all whatsoever when approaching a goal to accomplish or an obstacle that needed to be overcome or better yet...removed from my path.  Consider this my pep talk to you for the year the person that is tired of being in the same spot in their lives, who feels like they are spinning their wheels to no avail.  My advice to you is to get up, get on track and get going...a train is damn hard to get moving out of the station but once it gets up speed it takes a ton to slow it back down.  When you step back and look at this brand new year I want you to look at it the way it WILL turn out...not the way you hope it turns out or the way it would look IF you accomplished everything you wanted to.  The time is NOW to get that promotion at work, to lose that 15 lbs of baby weight you still have from your 18 year old child or to break that bench press max record you've been wanting to nail forever.  There is no way any person can do any of these things for must get up and take action, knocking down roadblock after roadblock until you're standing at the finish line.

     When you think of your ideal year and the goals associated with it, think about the people who are on your side (your lovers) and the people who aren't (your haters)...take those two numbers and add them together since you will be thanking both groups in total later.  There is absolutely NOTHING to hang your head about if you are stronger, better and more successful than yesterday so why in the HELL would you let anybody see you hang your head!?  You must always be strong when you are weak, people only watch when you are weak because that is what they look them that even when your head feels the heaviest you are still strong enough to hold it up high and you WILL WIN...and they got to see it all.

     When you look at your ideal should see a picture of the end result and every mini goal that is reached along the way as a dot that you will connect to create that picture.  Don't let yourself at the end of the year say, "Man, that picture looks alright but where did THAT dot go right there??" because you will be upset to find dents and dings in your new picture you have drawn with all of your hard work.  Attack each mini goal in between as if it is the ONE thing that is keeping you from the big picture, because it is!  Any dents or dings you leave in your big picture are up to you...but if you take every step along the way as if your entire goal depends on it then you will create more quality work along the way.

     The message here is simple...whatever you do, do it with intensity and you can not do wrong, and you WILL see success in what you are doing.  Now is the time for you to create momentum that you will be able to keep throughout the year and the rest of your life as well.  Take this time to not only allow yourself, but to bring your family members, coworkers or significant others along with you as you begin the rest of your life...and never look back.  Get your own personal train out of the station and keep it going...connect the dots necessary to create the picture you want your life to be and look at it with pride.  In your times of doubt look to this picture for encouragement and for fuel...let it be your guide throughout and do NOT let yourself fail!!  Do it for good this year it for yourself and once you do keep it and let nothing get in between you and the successful life that you want!

- Jay Johnson CSCS

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Friday, December 30, 2011

What Motivates You?

     What motivates you?  Have you ever thought about such a simple question that could be holding you back from not just your fitness goals but goals that you have sprinkled throughout your life?  If you find yourself looking at this question and thinking "No...I haven't!", then we may have found a very important piece missing from your motivational puzzle.  This is your spark, your ignition to get you going in the right direction to achieve anything you could ever a trainer it is the FIRST thing I look for when gauging long it will take me to get this person to their definition of success!  I tell everyone when I first hear from them or meet them that if they have a spark, I will ignite and BOOM! We can do anything...but we have to figure what is going to keep us running on that path to success.  
     With all of this being said, think for a second...what is going to keep you on track?  Is it going to be seeing your clothing sizes change every week?  Maybe seeing the scale go up or down so many pounds each week so that you know your body is changing.  Whatever your gauge may be, keep your eye on a trainer I do the same so that we are both attacking the same obstacle or component of your goal.  The importance of finding this component and seeing it change is every other part of your goal will revolve around it, and fluctuate up and down with that primary gauge we have chosen.  I have seen so many people look better than ever and because that scale ya they didn't lose that two lbs for the week they wanted to lose...the results do not show up in the mirror.  Your mind will see in the mirror what it sees on your primary gauge, so we just constantly attack and check it accordingly.
     If finding your spark is something you have been battling, especially coming up on The New Year then I hope I have been able to help at least get you thinking on what may get you going in the right direction.  If you still need help finding the exact spark you need feel free to ask me!  This is the most important part of your goal so once we find it the rest is just a matter of doing it!  If you have any questions as to what your spark may be or know exactly what your spark is and need me to ignite it...shoot me an email at and let's get you to your definition of success as quickly as possible.  Be safe everyone and have a Happy New Year!!

- Jay Johnson

Tuesday, December 27, 2011

Holiday Recovery

Are you finding yourself frustrated that throughout the holidays you seem to have done nothing but run backwards...away from your goal? If this is the case for you then no worries for you...I say this because we are coming up on the time of year in which absolutely EVERYONE will reach that health goal they've always wanted to obtain...maybe.....New Year's! I am not saying that you should be excited about fighting crowds of people at your local gym or buying a new set of P90x DVDs just to find yourself lost after "90 days" I am saying that you should not spend so much time worrying about what you DON'T have on your body and be excited about what you HAVE accomplished! If you are reading this then I assume you are either currently working out, interested in starting, or accidentally clicked a link and are wondering,"What the hell is this guy talking about??". If either of the first two sound like you then you are ahead of the majority, and you have something to be proud of. We tend to often think about what we need to hit harder, get bigger or melt away but do me a favor this New Year's...when you look in the mirror ask yourself, "What looks BETTER on me than it did last year?" and I think you will be happier with yourself. The bottom line is if you are serious about working out and attaining a list of goals then you know that you have the WORST body in the world...just ask yourself, right? Try even doing things like taking progress pictures, giving yourself the opportunity to see what others see when they say "Hey you're looking good!" or "Have you lost weight?". If you work your butt off and don't hear these kind of things then...umm...I'm a trainer, send me an email when you're done reading this for info on training. The bottom line is...focus on where you were and where you are now, and how far you've come to get there. Do your best to focus on the progress and not the negative...there will always be plenty of negativity lurking but if you pay it no attention, trust me it won't bother you too badly!

Happy Holidays Folks!

- Jay Johnson CSCS

Thursday, December 22, 2011

Hey Folks!!

     As my first post on my blog I wanted to give you all a preview of what to expect in my upcoming posts.  As a fitness expert, I want to inspire everyone who sees my material whether it be photos, videos or my writing to live a healthier and more fit life.  I have seen so many people transform not just their bodies but their overall outlook on life as well as themselves.  It is for this reason that I want you to see my blogs and take action in achieving things that you have always wanted to but could not quite get that spark to ignite. Thank you in advance for following me and Muscle Lab Performance...prepare to have your mind blown by the results to come!  If you wish to be a part of these results, shoot me an email at to get started...I can assure you that it is NOT as difficult as you thought, just let me show you!  I look forward to doing this...thank you in advance for your excitement and support; I will not let you down!

- Jay Johnson CSCS

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