Many people do not like the idea of getting older, fatter, and less attractive. These are things that give many of us the fear of getting old. Sometimes you may wake up in the morning and think to yourself that life is just passing you by and you are not ready to be “maturing” at the rate you are.
What most people know about working out is it definitely helps them with getting more muscle, less body fat, and an increase in energy and vitality.
But a huge benefit that they may not know is by keeping a healthy and fit lifestyle, you will age better because working out and challenging yourself keeps your hormones optimally functioning.
When you are getting older each year, if you do not exercise and take care of your body then you will lose muscle mass and also reduce your body’s natural fat burning/muscle building hormones EVERY year.
If you are serious about keeping a young and healthy appearance and staying as attractive and confident as possible then follow these tips below
- have a well balanced weight training program where you are progressively challenging your muscles each week and perform these workouts at least 3 times per week
-make sure you are proactively working on getting better and deeper rest so you can recover from your workouts
-keep nutrition simple by eating healthy greens, quality lean proteins, healthy fats, and keeping the word “balanced” stuck in your head.
-challenge yourself by doing cardio work to keep your heart and cardiovascular system healthy
-be sure to stretch before, during, and after your workouts to improve/maintain optimal flexibility
-if possible get a massage once a month
If you would like more strategies on how you could get the results you want for the long term then buy my book http://www.amazon.com/books/dp/1938301234
There are certain things that will allow you to bring your heart rate levels to a point that it has never been before or rarely reached. There are specific exercises that you can do that can ensure that your heart rate will spike very quickly.
The reason why you want your heart rate to spike is it helps with heart health as well as keeping your metabolism revved up. It is the challenge that you are putting your body through that is going to get you the results you want and allow you to have that extra dose of energy at the end of the day.
A set of exercises that I used today with some clients that were difficult but effective were bosu ball burpees, rowing machine for cardio, 5 minute step ups on an elevated bench, stair lunges, and stair runs with dumbbells over your head.
An example would be if you super set bosu ball burpees with the rowing machine and you do each exercise for 60 seconds at full effort, you will notice a significant spike in your heart rate.
This is a challenging super set that is different than most workout routines and it can keep you from feeling bored because there are so many things going on.
Then if you want to really challenge yourself do the five minute step up where you choose a weight that is somewhat challenging and you do a step up for five straight minutes before you move on to interval cardio training.
The benefit of doing this before you go into cardio is by exhausting your legs and getting your lungs pumping before you do the cardio it will cause your body to work much harder. In return this will cause your heart rate to increase faster.
The next two exercises of doing stair lunges for time followed by doing stair runs with weights over your head is a very challenging endeavor but you will like the benefits that it will bring such as mental toughness building and an increase of your “wind”.
I typically suggest that you do these exercises for intervals of a minute per exercise but I have had some advanced clients do them for as long as three minutes.
Always push yourself to be better than you were yesterday. Fitness is a lifestyle and once you commit to it you will never want to go back.
If you want it then go get it! #fitness #thegymatcitycreek #personaltraining #success
Warm up 10 minutes
30 Dumbbell chest presses 15lbs
30 Dumbbell chest presses 15lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
Reverse Plank 1 minute
Traveling Pike or inch worm 15 yard
12 Off set push ups per side
20 Reverse supermans 20
Plank 1 minute
Walk on incline for 30 minutes
Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.
Remember every time you change your workouts up they will make your body change. Variety is the key to results.
Leg Extension. The picture on the left is the starting position and the picture on the right is the end position. This exercise is a great exercise to develop your quadriceps (thighs).
Do reps of 10-15 for maximal results.
Squats are one of the most important exercises that you can do for your legs. If you are looking for maximal calorie burn while simultaneously trying to build your core then this is the key exercise to incorporate in your program.
Squats can be done multiple ways to emphasize different parts of your legs. For example, if you do your squats with your legs shoulder width apart and focus on keeping a majority of the weight on your heels then you will activate the hamstring and glute muscles (the back of your leg and your butt).
Or if you would like to emphasize your inner thigh and tighten and tone them up then I highly recommend that you do a wider stance squat with your toes pointed out slightly. This change in angle still works the legs out with an emphasis on the inner part of your legs. I like to use the wider stance squat in replacement to the inner thigh machine as I think the squat is much more effective in getting the results you want.
Another way to do the squat can be with your feet completely together (narrow stance). This can emphasize a little bit more on the outside part of your thighs. Replacing the outer thigh machine.
As always with any squat motion be sure to keep your core tight (belly button sucked in towards spine) to protect your back as well as making sure that you are always doing the correct form to get the maximal benefit of the squat.
There are different tools that you can use to do the squat such as the smith machine, barbell, dumbbell, squat machine, physioball, and bosu ball.
All of those tools can accomplish the same goal as long as you keep your form correct and you pay attention on every rep and movement to ensure you are working the targeted area.
The repetitions should always be varied every few weeks in my opinion so your body does not hit a plateau. To start I would do anywhere from 10-12 reps with a moderate weight and focus on your form before you add additional weight.
By adding weight to your squats it will not automatically bulk up your legs. In order for you to bulk your legs or your body for that matter, you need to intentionally do it by eating a high calorie diet. So if your goal is not to bulk up then you have complete control by paying close attention to your diet.
Here are a few more leg exercise ideas for you to incorporate
Leg Press http://youtu.be/oRflcUrFEH4
Stationary Lunge http://youtu.be/ZmzQz_BfyxA
Step Ups http://youtu.be/8QuSZXfjsX4
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Personal Training is about changing lives and helping people be their best self. Here is a photo of me training one of my clients. Way to go!!!!
Goal setting is the most important thing to do if you are going to reach your fitness targets. Just like anything else in life you must be clear of what it is you are trying to accomplish if you are going to reach the destination.
Before you get started make sure you are writing down why you want to get in shape and what you will track and measure to tell if you are successful or not. Oftentimes the reason why you feel unsuccessful is you do not know where you are trying to go.
Watch this video to learn the “3 Fat Melting Strategies to use on a Treadmill”
I want to give you a sample chapter from my upcoming book for free. I will email it to you so you can get some more help and also get a sneak peak. In order for you to get it just direct message me which chapter you would like from the following choices
The chapters go into depth on what they are, how to use them, and different exercise techniques. These chapters are the sneak peak chapters before the book comes out. This is for my loyal fans out there who have been supporting me in my journey.
If you are not a fan yet then you should be :) Feel free to share the chapters with whoever you want or post it on your blog.
Hope you enjoy.
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Do you have any questions?
Jump Squats - 60 seconds
Walking Lunges/Stationary Lunge- 60 seconds
Burpees- 60 Seconds
Push Ups- 60 seconds
Bicycle Crunches- 60 seconds
Stationary Side Lunges- 60 seconds
Repeat this circuit 3 times and the estimated workout time is 20 minutes.
Post how many reps…
Jump Squats - 43 + 35 + 41 = 89
Lunges - 28 + 30 + 30 = 88
Burpees - 10 + 12 + 12 = 34
Push-ups - 33 + 36 + 39 = 108
Bicycle crunches - 58 + 72 + 76 = 206
Side lunges - 24 + 30 + 30 = 84
* Notes - I counted each leg movement as one for the lunges, side lunges and bicycle crunches. Push-ups were all done on my knees because I know I would have died if I tried doing them all on my toes.
Fun and fast workout!!!!