6-Pack By Summer?
Want Your Midsection In Shape Before Summer?
Think Doing 1,000 Sit-Ups Will Get You There?
Think Starving Yourself Will Get You There?
If you answered "YES" to any of these questions, then you better keep reading.
It's a simple guide, but one many forget; especially those that wait till the last minute and want instant results. By the way, you can't cram for abs, like you crammed for tests back in school. I don't care what the media tells you!
Getting lean and staying that way basically boils down to 3 consistent steps:
1.) Make a Plan:
Yes, I'm sure you're tired of hearing me say it, but it's the truth. There is no successful outcome without a plan!
+ Make time to plan your meals and track them
+ Make time to plan your fitness (if you're serious, you can't afford to miss workouts)
+ Make time to get your rest.(transformation happens during recuperation--not while working out)
2.) Do Circuit Training:
If time is an issue when it comes to working out, then circuits is the best way to go
+ Ditch the social time workout
+ Do cardio intervals to get the most out of your cardio time
+ Try alternating upper and lower body exercises (3-5 exercises in a row)
3.) Consistent Good Nutrition:
It doesn't have to be perfect, but better than you're eating now.
+ 3 meals per day containing a protein, carbohydrate, and fat (here -->)
+ 2 snacks per day that are basically "mini-meals" (one mid-morning and one mid-afternoon)
+ Cut down or eliminate the sugary drinks and go for water or ice tea (unsweetened).
It's honestly that simple. Just like a travel itinerary or a retirement plan -- you have to make a plan and stick to it. Doing these 3 simple steps consistently will get you the results you want and deserve.
Plate Chart
Tips, Tricks, and Info That Actually Works
Hello Monday!
It always amazes me how quickly the weekend goes by. I do hope the information I'm sharing with you on Monday's is really helping you break through your plateaus and achieve new results. There is nothing that will take the wind out of your sails faster than putting in all that time and not seeing the results you deserve.
Just this past weekend I was stopped by a complete stranger, asking for advice on how to get lean. He shared with me his frustrations about his body transformation due to bad information -- believe it or not, he was doing hours of cardio and cutting out certain food groups. This suggestion from a "friend" gave him almost zero results. In fact, he complained that he actually felt as though he had gained fat. Your body is a machine -- it has to be fed every 3-4 hours a protein, carbohydrate and a healthy fat. And always remember, marketing is for the purpose of selling X amounts of units of a certain product. Marketing is not sincerely interested in giving you knowledge and products that work wonders -- they're interested in selling hope. Which often times ends up misleading you.
On to the good stuff.
The first article I want to share is to remind you that just because you don't see the scale moving, doesn't mean you are not making progress. Yes, I made this point a few weeks back, but found yet another article definitely worth the reminder.
When You're Exercising But Your Body Is Not Changing
Keeping in line with the previous article. Have you ever notice that when someone is in the process of transforming their body, they often seem to be cranky and just plain not in a good space. Assuming they are not a physique competitor, that's usually a cue that their calories are too low and/or they are way over trained.
How to Lose Weight Without Losing Your Sanity
And what Monday post would be complete without a good old reminder about one of my favorites, the importance of interval training, to decrease the wear and tear on your joints, increase your results, and cut your workout time down significantly.
Steady State Cardio vs Interval Training
So now that you have information that works ----
Get On Track and Stay On Track!
Tips, Tricks, and Info That Matter
I'd say we are in the full swing of summer. Temperatures all across the country are unusually high. And that means you will need to take a bit more caution and preparation when it comes to keeping up with your workouts. Remember your body is over 70% water, so staying hydrated is just one issue to consider, especially when training outdoors. Here's a few other things to keep in mind to be sure that you are able to stay on track with your workouts safely.
How to Exercise In the Heat
OK, so you've been putting in your time in your workouts, but you're still not seeing the results you want and deserve. Frustrated is probably an understatement right? Chances are you probably just need a little tweak to your program to get things moving in the right direction. And I suspect it's a small tweak. Check out this link to give your own program a quick review and get yourself back on track to making that transformation.
Why Your Weight Loss Efforts May Be Failing
Time and time again I keep hearing people tell me they are not able to lose the weight they want because they are not interested in joining a gym. Well I've got a little news for you, you don't have to. Believe me when I tell you there is no magic air at your local gym that creates results. No, it's the work that you put in while you're there that creates that's change. So know that transforming your body doesn't mean you have to be a member of a gym to get results. In fact you can transform your body just using body weight exercises! Need a couple of programs or routines to get you started, and save those monthly membership dues? And of course there is always my DYNAMIC X -- The Anti-Boot Camp Class (click here for info).
Fat Blasting Bodyweight Workouts
Short, sweet and to the point. If you take these Tips, Tricks and Info every Monday and apply them -- you are already on your way to transforming your body and getting the results you deserve.
Get On Track and Stay On Track!
Here's Some More Tips, Tricks and Info To Get Your B-- In Shape
Well it's Monday again. I do hope you had a great weekend. Today I won't waste your time with a lot of verbiage and build up. Let's just get right into it.
The first article I want to share with you is about how the American past time has gotten completely out of control. What past time am I referring to. . . . . snacking. One of the main causes it seems, is that so many of us eat on the go. These days, it seems there are not as many of the old family dinners many of us grew up with. In fact in my household for many years it was required that we all make time to sit down and have a meal as a family. It was an excellent opportunity to not only assure a good meal was being consumed, but it was also a good time to be a "family". We are all so busy much of the time we don't make time to actually sit down and eat as often as we used to, whether it's by ourselves, with family or friends.
Believe me this is rather eye-opening. The American Diet Then and Now
The second article was just too outrageous to not include today. It's basically a review of how ridiculously high in calories some of the foods are at your local dinner and fast food joint. There is actually a shake that is listed, from a rather popular food establishment, that is over 2,000 calories and contains more than 3 days worth of Saturated fat, in just one 24 oz. serving. OUCH!
Definitely worth the read, if for no other reason than to see if any of your own favorites are on the list. Top 8 Calorie Heavy Meals
Okay.
So let's say the above 2 articles don't really apply to you. But at the same time you're really not where you want to be physically. Maybe you want to be a bit leaner. Perhaps you have just have a few pounds left to get you to your goal. I think this next one will do just the trick to get you over that little hump and seeing the results you want. The Busy Guy's Guide to Getting Lean
So now you have the info:
Get On Track and Stay On Track!
Bare Bones Body Transformation
Happy July 4th. As promised here you go!
I feel like it's time for this post. Whether it's in person at the gym, or through email, people often ask me, "what are the things I absolutely have to do to get my body to change quickly". Now 9 times out of 10 I usually try to avoid this question because if I give you the 5 things that absolutely need to be done, most people do 3. And then they wonder why they aren't getting results.
But, I figure I've been asked enough at this point that it's about time to give you the secrets to getting the body you want in as short a period of time as possible.
Ready?
There are literally 5 things that you absolutely have to do to get your body to change quickly. You follow these 5 rules and I can virtually guarantee you will get the body you want in as short a period of time as possible. This isn't based on theory, these are the techniques I use with my clients that get results fast!
1.) Warm-up:
Take the time to do a good 10-15 minute warm-up. And I don't mean going to jump on some piece of cardio equipment. Research shows that's a waste of 10-15 minutes. Instead, do some self massage. It will serve the same purpose of getting your body ready for exercise, and even better, it helps to alleviate the knots and tight muscles that come from sitting or standing all day long. Truth be known, it will also decrease your chances of injury dramatically. Need a little reminder (self-massage warm-up)
Follow this warm-up with some good old fashioned stretching. Yes, the jury is still deliberating as to whether stretching is beneficial, but my experience has been it works wonders to prepare your muscles for the workout ahead. Here's a quick reminder on the stretches (warm-up stretches)
2.) Core:
From what I can tell too many people leave training their midsection to last, when they are tired from their workout. And then if they do actually train their abs/core, it's half-hearted at best, usually only doing some kind of crunches, and thus get little to no benefit. Training your core is as important, if not more important, than any other body part. Here's couple to get you started (core exercise examples)
3.) Resistance:
If I haven't done a good job of it before, let me clarify now, if you want to change your body and get lean, resistance exercise is the absolutely the best way to do this. And to the women out there who think lifting weights will make you bulky, not so. Women typically do not produce enough testosterone to even come close to creating the bulky physique they worry about.
That being said, resistance training doesn't have to be lifting weights. You can use bands, suspension straps, or traditional weights if you prefer.
Circuit Circuit
Squats (with flavor -- see my you tube channel) Squats (with flavor --you tube channel)
Lateral Raises Chest Press (dumbbell)
Split Squats Rear Deltoids
Push ups Lunge (back) to Bicep Curls
Deadlifts Deadlifts
Back (seated row) Triceps
Step up to balance and shoulder press Pull-ups
Bicep Curls (dumbbell) Lunge (back) to Shoulder Press
Tricep Push-downs Breast Stroke (see you tube channel)
Jump Rope --- 70-100 times Jump Rope -- 70-100 times
Circuit_3_Cheat_Sheet.pdf Circuit_3a_Cheat_Sheet.pdf
4.) Cardio:
If you've been following my blogs for any length of time you know I'm big on doing intervals for cardio. Because it gets the job done quickly with minimal damage to the knees, hips, and lower back.
Equally effective and a big favorite of mine is kettle bells. With some proper instruction, this activity is the absolute best for burning calories, strengthening your core, as well as building some solid muscle in the hips and glutes (butt).
Follow this program with a good cool down stretch (the same movements you did to warm-up) and you should be on your way to a transformed body in a few weeks.
5.) Nutrition:
I'll keep this short, as this is becoming a bit long. Whether you call it the Paleo diet, Mediterranean diet or anything else, staying with lean meats, minimal starchy carbs such as breads and pastas, plenty of veggies, and some nuts is the best way to go. Need a little more clarification? Here you go (nutrition made easy).
Get on Track and Stay on Track!
Mid-Week Motivation: Pizza?
Yes, I'm back from vacation. Needed the downtime. Definitely feeling refreshed and ready to get back into the thick of things.
Even on vacation I can't seem to escape the marketing machine's grip. I found some interesting facts about Pizza in one of my "poolside" reading magazines. At first read I thought, "Wow, this is some good information to consider". But something just didn't seem real. Then it hit me.
It almost made me pull out my hair, but then I remembered -- I don't have any.
Check out the short video below and see what I mean.
Some Serious Truths, Tips, and Tricks
I know I tend to go on and on about the big marketing machine. How they are not working towards our healthful improvement, but are in fact leading us astray on many occasions.
Remember how I frequently comment that they are in business to sell products not improve your overall health. Check out this article. It's well worth the read and has some serious surprises regarding what foods claim to be healthy and are not.
Foods With Health Benefits, or So They Say
I don't know about you, but that article was quite a wake-up call about the concerns we all should have about marketing and what they claim.
Switching gears a bit, have you heard about the rising amount of people with Gluten allergies? You may be affected and don't even know it. Check out this article to get more info on how you can help yourself.
Belly Fat Caused by Glutens and Gluten Allergies
And lastly, let me share some quick and ready to use tips on how to decrease high blood pressure, bad cholesterol, and blood sugar levels.
Ways to Reduce High Blood Pressure, Bad Cholesterol and Blood Sugar Levels
3 more ways to help you and/or someone you know -- Get On Track and Stay On Track!
You've Been Lied to About . . . .
Whether you're trying to transform your body, get out of pain, or just want to get a bit more healthy, at times it can be difficult to know what to believe is the right way to do things, to get the results you want and deserve.
The marketing machine is well oiled, will jump on any information, and will bend that information to create a certain opinion.
What the heck am I talking about, you ask?
How many of you have heard that egg yolks are bad for you? It appears marketing has done an excellent job in convincing many of us that the yolk of the egg is "bad" and you shouldn't eat it. Well here's a little broader perspective on just what's in that yolk you throw away.
Truth About Eggs
Then there's the hidden things we can't blame on marketing but in fact keep from ourselves. The truth about why we do the things we do. Or better yet, why we eat the things we eat. The secret ways we sabotage ourselves sometimes consciously and sometimes unconsciously.
Food Can't Hug You Back
And when all is said and done it really boils down to your mindset. Commercials and most infomercials serve a specific purpose -- and usually it's not to help you actually achieve your specific goal(s). No, the marketing machine is interested in the success of their business. And if we're going to be honest, no matter what the marketing machine throws at you, we all at some level realize their goal is to sell more of product 'X'. They have little to no real vested interest in you achieving your goals.
Monday is Never Coming
So there you go. A few extra bits of reliable info, that you can wrap your brain around, and get a perspective that will help you achieve the results you want and deserve. All without selling you anything.
Get On Track and Stay On Track!
Mid-Week Motivation: What Is YOUR Reason?
I realize you have a busy schedule, family responsibilities, an unbelievable load of work at your job, and can barely find the time to do the things you need to do, let alone the things you want to do.
We are all under such unbelievable loads of stress, and maxed out on our ability to manage our time any more efficiently. Between the commute to work, the meetings, the children's activities, the business dinners, the project deadlines, and on top of all that, there is always that relative that wants to come and visit at the most inconvenient time.
Believe me when I tell you, I get it. I really do understand how hard it is to find time to get your meals made ahead of time. How unrealistic it is to be able to make good food choices at work when all there is is fast food. And honestly you barely have enough time to get that meal in you before you have yet, another meeting.
Equally, I respect how challenging it is to find time to even consider creating a regular routine for exercise. I understand even the thought of it is overwhelming. I know you understand the benefits of it and would do it if you could.
I think this article and video is a great example of the kinds of challenges that can get a person down and unable to focus on, or accomplish the goals that are most important to them. Take a look and tell me what you think.
Video on Challenges
Now if that is not the absolute ultimate example of a truckload of cards stacked against you and still choosing to come out on top, I don't know what is!
If that doesn't motivate you to want to find a way to be creative, to find a way to make your body transformation happen, get out of pain, or whatever goal you have chosen, in spite of the circumstances that arise -- What else can I say?
I guess, I have to be honest. I was a high school wrestler and so I really can appreciate the accomplishment at a different level. That being said, at some level you have to admit that it must be exceptionally hard, challenging and difficult to make a choice to participate in sports at all, let alone this type of competition.
But somehow, someway, with lots of coaching and guidance I'm sure, Anthony found a way to be his best at his goal.
You know what?
I believe you can do the exact same thing that Anthony just accomplished. I believe you can set a goal, check in with me each week, stay on your program by using the tools provided, and watch the results happen.
We can't all be that level of athlete, I actually didn't compete in team sports in college or graduate school. But we all can achieve a goal we set for ourselves, by following the steps each day and believing that it is possible if we are diligent; even in the face of challenges.
Now it's time for you --
To Go Out and Get It Done!