There is no such thing as the perfect technique or the perfect workout plan except the workout plan that works best for you!
Don’t get too caught up on why a certain plan that may work for someone else perfectly does not work for you. Every person has a different body type and will react to different strategies and techniques.
What one person eats may help them gain muscle while it may cause you to gain fat and that is ok as long as you are paying attention to how your body is reacting.
You will want to make sure that you are testing what is working and what is not working. Don’t overcomplicate things when it comes to your fitness results because at the end of the day fitness should be adding value to your life and be something that you have a positive association with.
Don’t train yourself to hate nutrition or exercise because you are being too strict or hard on yourself because you didn’t do everything perfect. No one is perfect including personal trainers and fitness models that you see in magazines and tv.
Your mindset will make or break your results if you are not careful and pay attention to what you are saying and how you are training your mind to associate things.
An example would be, how most people think about “eating healthy”, they automatically think of restriction and starvation. They think about all of the foods that they enjoy eating and how they will NEVER be able to eat those foods again and have “fun”.
The major pitfall with this mindset is you are training your mind to think that eating healthy is bad and, that will cause you to avoid making the necessary changes or even worse, make you hate every second of your program until you get frustrated and quit and then the guilt comes on.
So use the fundamentals of exercise and nutrition but don’t get too stuck on one certain ”correct” way and test what works best for your body.
First what I recommend is that you get a journal and you start documenting what your goals are and get very clear on what it is you want to achieve first.
A common mistake people make is they get started on some form of workout program without clearly defining what it is that they want to accomplish.
You need to know how much weight loss/gain you want, what you want your body to look like, how you will measure your success, what your reward systems will be, what is your plan when you reach an obstacle, how will you change your belief systems, and how often will you measure these results.
If you do not have all of these in place then I suggest that you do not get started until you do. Most people for some reason or another are anti writing their goals down. But what you will find when you write down your goals is you will have more clarity.
Next test your body fat and weight to give you a starting point. This is a crucial step because this will give you the true numbers to measure and see how you are progressing.
After you test your body fat and get weighed I want you to then get yourself on a fitness program of some sort. If you do not know where to start my book can help
You can also go hire a personal trainer which I highly recommend or get a fitness dvd. The key to getting the results you want is to get started on something and have a plan.
Whatever you do DO NOT just wing it. If you have no plan, then plan to fail.
After you get a workout program I want you to get a nutrition program set up. Seeing a nutritionist can really help with your accountability and direction when it comes to reaching your goals. Remember the clearer you are about what you are supposed to be doing for your goals the more successful you will be.
After you get a nutrition program set up I want you to invest in a gym membership if possible. The reason why I suggest this, is the gym’s environment will support you in staying motivated. You are essentially becoming a part of a mastermind group which is a group of like minded individuals who are striving for the same goals.
When you get all of this put into place and you have your plan, I want you to give yourself at least a year to start to see SIGNIFICANT changes in your lifestyle and results.
Invest in yourself and in your future. Your health is the best investment you can make.
Fitness is something that can train you to do more in your life than anything else in my opinion. The reason why I feel so strongly about this is when you workout and get into better shape your confidence and self esteem go up.
Not only is that important for you to take actions towards your goals outside of the gym but it also does something that is infinitely more important than just getting into shape…. you prove to yourself that you can do more than you believed you could.
That will carry over into a lot of different areas such as being a better student, better parent, better employer/employee, better leader, and possibly a better lover.
What I want you to do each and everyday when you go into the gym or do training at your house is I want you to visualize that this workout is going to represent how focused you are going to be towards achieving your goal outside of fitness.
I want you to think that the workout that you are doing is going to be a direct symbolization of how committed you are to living your best life possible.
Push yourself more than you would normally feel comfortable pushing yourself and while you are pushing yourself have the faith to know that you are going to be better off than you were when you started.
Give yourself some support and say positive things to yourself and see how your workouts improve.
Some of the style of workouts I recommend you do to push yourself outside of your comfort zone in training and working out are super sets, drop sets, pyramid sets, giant sets, and high intensity interval training.
All of these workouts will be tougher than normal as long as you push yourself. Just know that if you actually do the workout you are one step closer to living the life you want.
Partial repetitions are great to incorporate in your workouts because what partial reps do that is different than doing the full range of motion in exercise is it keeps the muscle under constant tension.
What I like about this technique is it causes your muscles to work harder. The goal in lifting weights is to have as much intensity as possible to stimulate change in the body.
When you do partial reps you will notice that your muscles fatigue faster and the weights that you normally do will feel heavier faster as well. The reason for this is the muscles never get a chance to rest during the exercise phase.
Normally when you do a normal set of exercises you will end up getting a rest period when you are in the lengthening process of the exercise. For example, when you do a bicep curl in a full motion you will feel the muscle become tense when you are on your way up (in the contraction phase) but on the way down and close to full extension (lengthening phase) the muscles will have a brief rest.
You will be surprised at how much this makes a difference when you are doing your workouts. My challenge to you is to do a workout today where you do nothing but partial reps for your entire workout.
I guarantee you will notice a difference.
The circuit below is a circuit that is designed to challenge the muscles while simultaneously increasing your heart rate and giving you a better chance of building the lean muscle tissue that you want.
The goal of this workout is to do each exercise one right after the other without resting and do each exercise for 15 reps. Do not rest at all in between sets until you complete the entire circuit.
The target is to do the circuit of exercises for 3 -5 rounds. Going through the circuit once is considered 1 round. Good Luck
Cable Chest Press
Standing Military Press
Cable Bicep Curl
Rope Tricep Pushdown
Do your workout in 45 minutes or less
Week 1 Day 1
Warm up 10 minutes
Run on a treadmill at the highest incline possible for 1 minute
Dumbbell Squats 15lbs 25 reps
Push Ups 20
Repeat 3 times
Run on treadmill backwards at highest incline possible for 1 minute
Bouncing lunges 15lbs 20 reps per leg
Single arm bent over rows 10-15lbs 20 reps per arm
Advanced Jacks knives 25
Repeat 3 times or stop at 30 minutes
Bike 30 minutes
For a chance to win a FREE 90 Day Workout Plan like my facebook page at www.facebook.com/thefiture
In order to get in the best shape of your life you need the best tools possible. You need to know what exercises to do and when and how. You need to have a structured plan of attack on how you will reach your goals and what you are going to do to get there.
One of the biggest problems you will face when trying to get into shape is answering your question on what you should do? Below I created a plan for you to do to help start your fitness program off on the right track.
I want you to do each exercise for 2-3 sets and do 10-15 reps in each set to get your muscles stimulated. Choose a weight that you can do that is challenging while simultaneously making sure you are doing and keeping good form.
After you finish each weight training workout I want you to do anywhere from 10-15 minutes of cardio to start and then work your way up to 30 minutes. If you are looking into taking your fitness more seriously then this is a good plan for you.
I want you to forward this program to a friend that you think can benefit from getting some exercise advice. One of the best ways to get in shape is to get a workout partner. Watch this video I did on that subject for you http://youtu.be/p59_870-n38
Workout 1- Chest and Triceps
Incline Chest Press
Workout 2- Back and Biceps
Rear Delt Fly
EZ Curl Bar Bicep Curl
Workout 3- Legs
Workout 4- Shoulders
Workout 5 -Abs
Roman Chair Leg Lifts
Exercise Ball Crunch
So you may be thinking what you should be doing for cardio since cardio is supposed to be where you lose weight. Well here is a video http://youtu.be/DIO5jiCQ7FU you can watch on some fat loss strategies you can use.
If you are healthy enough and cleared by a doctor, I strongly recommend you use the strategy that I made a video about above and use the incline treadmill to get you the results you deserve.
Below are a few links of how it looks when you use the incline treadmill strategy
Now if you feel like you are too out of shape or embarrassed to go into the gym here is a video that I created to help you get a little more confidence http://youtu.be/Cz_BuALa7x4
The key thing that you must understand and be aware of is you just have to begin. Even if you have very little confidence use my blog posts and updates to help give you confidence. Nothing great will happen to you unless you just get started.
I don’t care if you just start with 1 exercise and you do it for 5 minutes. That is better for you than doing nothing at all. Find yourself a friend to help you out and support you mentally, which is what you will need in order to get to the fitness levels that you want.
You should first work on getting started and then selling yourself that this will be a lifestyle change instead of a quick fix. Be patient with yourself and work hard on staying consistent with making going to the gym your routine.
Now the next thing you may be thinking is what you should do about nutrition. You may also want some tips on how to eat healthy without spending a ton of money. Below are some tips that my friend Tamara Watt (who is a specialist in helping those lose weight with nutrition) has created.
Times can be challenging, and for some people, spending money on organic and specialty food items, is causing unnecessary stress on their Family Budgets. But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the bank.
Here are our Top 9 Ways to Eat Healthy on a Budget and ensure your body stays healthy and fit!
1. Make your grocery list based off recipes/meals you plan to eat for the week.
Decide what you’re going to make for the week and then buy for those recipes or meals.
This is not only time-efficient, but prevents you from buying things you MIGHT make, but don’t get around to, and then end up throwing away.
Also, don’t hesitate to buy something that’s on sale for a very low price and modify your plan for the week so you can save some dough. You’ll eat well, and spend less while being resourceful!
2. Canned Fish and Beans = High Protein and Fiber
From Tuna to Salmon, to Black Beans to Kidney Beans, canned fish and beans can be one of your easiest and most inexpensive ways to get healthy omega-3 rich protein (the fish) and cholesterol-lowering fiber (the beans).
One can of light tuna (the least expensive kind and lowest mercury kind) is only 79 cents, while a can of black beans can be found for just $1 (containing at least 2 servings)!
Yes, both contain sodium which can be problematic for some people, but you can easily rinse off some of the salt when you open them using a strainer. If you mix them both together and top them with a touch of mustard or chopped tomatoes (also not too expensive when bought fresh), you’ve got yourself a great meal!
3. Frozen Veggies are Healthy!
Many people fret that fresh veggies are not affordable, and they don’t last long enough to make them worthwhile.
The solution: Buy frozen!
Avoid those microwave bags of veggies though (questionable safety…) and instead, purchase the less expensive ones that you cook on the stove or in a microwave-safe dish (not plastic!)
Frozen veggies are very healthy, as they are usually sodium-free and are sometimes fresher than fresh produce because they are frozen right at harvest (instead of sitting for days in the store or your home losing nutrients).
You can cook them anytime and not worry about them spoiling before you can eat them and being a waste of money.
4. Look for Produce or Other Grocery Items with a “Close to Expiry” Discount
When you do want to purchase fresh vegetables or fruits, you can sometimes find a great deal if they are close to being thrown out (but are still good; like brown bananas).
For example, if you are a spinach lover, you can find containers of organic spinach with a $2 discount because they are close to their due date. You may have to toss a few slimy leaves, but the rest will be gone before it’s a waste of your money.
There are great deals on other grocery items like low-sodium organic canned soups and healthy fruit and nut bars that you may not be able to afford otherwise, but will still taste great! Look for tables of reduced-priced items the next time you’re out shopping, and you may be surprised!
5. Buy Fruits and Vegetables in Season
purchasing fresh berries in the winter is just silly.
Not only will you spend an arm and a leg to get them, you won’t be getting the freshest options because they were shipped to you from hundreds (or thousands) of miles away.
Instead, look for produce in season, like apples and squash in the fall, or berries in the SUMMER. Not only will you pay less, but it will taste better too!
In the winter, when most produce is not in season, choose frozen, untainted fruits and vegetables (no butter, sugar, etc.) for the best options.
6. Avoid Pre-Cut Items, like cut Apples or Pre-cut Green Beans
yes, these items may be convenient, but they’ll cost you at least double the unprepared versions.
It’s not that hard to cut your own apples, or slice your own squash, and you avoid any preservatives that are added to these vegetables and fruits to prevent browning.
7. Use the Shelf Stickers that List the Price of the Item per Weight
it’s amazing how many people don’t realize that many stores list the price of an item per weight so you can accurately compare between different brands or different sizes of the same product.
For example, a 16 oz. container of rolled oats from one company is $0.17 per oz. and $2.69. But, a 42 oz. container of oats from another company is only $0.11 per oz. and $3.79.
So, even though you may pay more for the large canister, you get more food for your money! Use these labels at the store to help you choose the best option.
8. Visit Discount Grocery Stores for the Best Deals
There are many discount stores and bulk stores that give you the best deals for your buck. These stores sometimes require a membership, but now some do not. They sell the products at a lower price because they avoid the fancy store decorations, the overpaid dietitians giving nutrition advice, and ask you to bag your own groceries (not really a big issue).
In some cases you can save up to $20 for the same cart of groceries as a higher end grocery store! Some examples of these stores are Sam’s Clubs, BJs, Costco, and ALDI – look for them next time you head out shopping.
9. Finally - Get a Tasty Whey Protein Powder
many people think supplements are too expensive if your wallet is tight, but think about this:
One serving of High Quality Protein Powder – something that keeps you satisfied and actually improves your health – only costs about $2 to $3 each!
That’s at least 25 grams of complete protein for only $2.50 that supplies you with all the essential amino acids for proper muscle recovery and tummy-filling protein to help you stay full for hours!
Compare this to a breast of chicken which will cost you at least 2-3 dollars for the same amount of protein and has to be cooked, seasoned, and properly stored. Also, if you purchase chicken at a restaurant, you’re looking at spending at least $4 (Unless you go to McDonalds and also worry about the health consequences).
I want you to share and forward this message with your friends via email, your social networks, text message, and any other way that you communicate with your friends so they too can have this program.
This is a program that I designed for you as a personal trainer which is designed to help you to start building the body and lifestyle that you want TODAY.
Thank you for reading my blog and enjoy your workout :)
How to Put Together A Vision Board To Keep Your Motivation At It’s Peak
Hey guys so I wanted to let you guys know that my book Body Fit : A beginner’s guide to fitness will be coming out here in the next couple of weeks.
I am in the final round of edits and there are some great tips to help get in some great shape.
Some of the things that will be in there are an exercise database with pictures on how to do the exercises, on how to eat right by keeping it simple, how to lift weights to tone up, how to do cardio to burn the most calories and drop body fat, and the most important chapter which is on how to handle setbacks and failures while still being able to be motivated.
I have worked extremely hard on the editing of the book to simplify it so you can apply it to your everyday workouts and get long term results. I want it to be a great book and resource for you guys. I care about you and providing a quality product that you can use for your long term benefit.
I have poured my heart and soul into this so hopefully this can make an impact in the industry. Thanks for every single person who has helped and supported me during this process and thanks to ALL OF YOU BLOGGERS WHO FOLLOW MY BLOG. It means the world to me.
Choose one of the warm up routines to do before your workout. Warming up is too important to skip out on because it helps you workout harder and that means you will get more results. What is your favorite warm up?
Warm up routines
Warm up 1
60 seconds jumping jacks
60 second walking lunge
60 second push up (can be on knees)
60 second body weight squat
5 minute jog
Warm up 2
Stationary bike 5 minutes
60 second side shuffles
60 second step ups
60 second burpees
60 second arm circles
60 second plank
Warm up 3
Elliptical 5 minutes
60 seconds ab twist
60 seconds skip
60 seconds side step ups
60 seconds stationary lunge
60 seconds split squat jumps
Warm up 4
6 minutes Incline treadmill walk (5-10%)
60 seconds Incline treadmill (5-10 %)side shuffle each side
60 seconds Incline treadmill (5-10%) lunge
60 seconds Incline treadmill (5-10%) Backwards walk
Tabata training is a form of cardio exercise that would be considered high intensity training or H.I.T training. When training in this manner you will be pushing yourself to your absolute maximum effort. The perceived effort that you will push yourself will be one hundred and seventy percent, which is extremely intense, for twenty seconds of work followed by ten seconds of rest. You will repeat this for four minutes and that would complete your cardio workout.
Let Exercise be your cure
In the world that we are in today, there is a constant sales pitch for take this or that pill to cure your depression or anxiety or other normal mental conditions. We all feel and face trials and tribulations in our life and it is normal to go through phases where you don’t feel like you are one hundred percent. But in my opinion that doesn’t mean that you have to resort to a pill to help you.
The magic bullet in my opinion for helping alleviate a lot of our mental worries and concerns is exercise and nutrition. I believe that if you know and research enough on certain supplements, nutrients, and exercises it can teach you a whole lot on how to control your emotions a little bit better.
I am not selling a “cure all” and if you exercise and eat healthy, that you will never feel anxious, depressed, or hurt again. But what I am selling you is there is a healthy alternative that is in my opinion much stronger than any pill you could ever take.
Ever since I can remember I have always loved to be active and workout.I loved how it made me feel. I loved how it gave me confidence in other aspects in my life. I loved how it changed my life forever. When things were not going well in my life, fitness was always there for me. I can never tell fitness thank you enough. It has allowed me to change hundreds of people’s lives.
I want to encourage you to open your heart to the opportunity of what fitness can do for you. You may start off thinking how could someone fall in love with fitness?
The way it happens is very similar to how love for another person happens. You go into the relationship with an open mind and allow yourself to get to know them. You allow yourself to give them a chance and let them make a positive impact in your life. But most importantly, you give them permission to be a part of your life.
Fitness and taking care of yourself can be the difference between having a fulfilling life or a mediocre one. The reason why I say this is I firmly believe that fitness can cure almost everything.
I may be delusional but in my mind fitness cures depression, low self esteem, fatigue, anxiety, worthlessness, sadness, diseases, physical injuries, and most importantly you.
Fitness can be the one thing that helps you feel less self conscious about yourself so that you can put more energy and focus on being the best husband, wife, friend, brother, sister, boyfriend, girlfriend, boss, and employee.
You can love fitness and let it become a passion of yours. I am going to give you permission to do so. Not because I control you but because I want to influence you on a higher level. I want to challenge you to do it but also share it with you because it is a gift. Having passion in your life is a choice that you can make and I promise you that if you just let it touch you, your life will never be the same.
I can’t imagine my life without fitness. I am committed to fitness and all of the gifts that it has given me. I owe fitness my very best effort day in and day out.
So now that you can see what fitness means to me. What are you most passionate about?