No Time For Exercise?

It’s interesting, I tend to hear the excuse “I don’t have time to exercise” a lot.   I realize we all have busy schedules, but this excuse doesn’t sit too well with me.  When I really start looking into people’s schedules and asking questions, I really can’t find any reason why someone couldn’t spare an hour, half-hour, or even just 15 minutes of time for their health and well-being.   Instead, some would rather choose to watch TV or surf the internet with their spare time.

I guess it all comes down to making the choice to want better health.  It’s not always easy making this choice, especially after a long day at work or running the kids around to school, sports or whatever else they’re involved in.

I know how hard it is to try and get motivated after a long day at work.  I work 10-hour days, with an hour drive each way, going to and coming back home each way.  This makes up for a 12 hour work day for me, and the long drive in rush hour traffic just wipes me out coming home each day.  I can’t find the energy to work out before I get ready for work at 4:30 am, so the only option I have is to make time when I get home sometime after 6pm.  It normally takes me at least 30 minutes to get in the door, get changed and try to get myself energized enough to start a workout.    I try and start my workout by 7pm and have it done by 8pm so I can cool down, eat dinner, and get ready for bed by 9pm.   Then I start the whole process over again the next day, until I hit the weekend.

It’s not always easy, but it’s a choice I make for myself and my fitness goals.  It takes hard work and dedication, but there’s nothing more gratifying than success with your goals, especially when it comes to your health.

Just remember, all that working out won’t do you much good if you aren’t eating towards your goals either.  Whether you want to loose weight, gain muscle, or whatever your goals are, your eating is the most important part of the equation.  The Ketogenic (keto) diet is my current choice for weight (fat) loss.  Now that I have the food plan in place the exercise has definitely complemented my goal for fat loss.  There are so many different options out there, but for me the keto has been the only plan that has targeting hard-to-loose body fat.

It’s all about making the choice to eat better, then adding exercise to complement what you are doing with your food plan.  Set your goals for both and stick to it.   Make the choice for you and your well-being long term, you’re worth it!

 

 

Great Workout With Core De Force

I’m now a big fan of Beachbody’s Core De Force workout! 

This is an awesome workout plan.  It’s easy to follow…. just pick the workout, hit play and follow along with the instructors.  The workouts are fast paced and challenging, but still easy enough to follow along with. It’s basically just plug-n-play and the workouts aren’t too long, that’s one thing I really like about them.

It’s amazing how sore my body was from kicking, punching and doing other MMA style moves.  That’s the best part of the workout, doing these types of exercises that work muscles we don’t use regularly.

Give this exercise plan a try, it’s an awesome cardio workout and I guarantee you’ll see results.  You can pick up the DVD set HERE, or even better, sign up for BeachBody on demand HERE and get unlimited workouts from every workout plan they have!   What a sweet deal that is!

Barbell Complex Workout

Looking for a total body workout that boots the metabolism?!! Try this one one for size!! Barbell Complex with whatever weight barbell you choose. First round you do 5 reps of each, second round 9 reps and last round of 12. Rest about 30 -60 seconds in between. Could even add on 15 reps to the end if you you want more of a challenge! 

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I felt this wasn’t too bad today. Mainly it was my forearms that were struggling to hold onto the 45# bar, but the weight wasn’t bad nor was my breathing. Next time we do it, I think we will start at 9, then 12, then 15 and see how that feels! We did end up adding some finishers at the end though, which helped get the heart rate up!

BB Complex

Give it a try and come back and let us know how you did! 

Getting Rid of Dreaded Belly Fat!

how-to-lose-belly-fatThe dreaded belly fat! It seems so much easier to lose weight anywhere else when compared to losing the belly fat. However it does not have to be that way!

There are a lot of mistakes that are made when people are trying to get rid of belly fat. Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.

Here are some simple tips for being successful. These will get rid of belly fat and will also give you a super great workout.

 

#1 – Exercise with a lot of intensity!

Your workouts must be intense if you want to get rid of the belly fat. If you train with intensity you will elevate your metabolism and you will be burning calories even after you are done with the workout. The trick to losing belly fat is to have more muscle mass and burn more calories. Here is a great example of interval, “metabolic strength training”.

20 lunges

10 overhead squat presses

10 pushups

Try doing this for as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to. This will surely rev up that metabolism and get your heart pumping!

#2 – Do interval training after circuit training.

Interval training is by far the best method to get rid get of belly fat utilize your time. It is more effective, more engaging and a whole lot quicker to do. If you would like faster results and a better metabolic result then interval based cardio is the way for you.

Intervals are done by doing high intensity followed by low intensity and repeating. Push yourself out of your comfort zone, to get the most out of a workout like this.

#3 – Combine your interval training, Cardio and weight training into one for a  shorter period of time. 

You can do squats, jump rope, sprints, push ups or whatever you wish!

Example:

20 Jumping Jacks

10 Squat Thrusts

20 Squats

10 Mt Climbers

I recommend finding a min of 4 exercises and a max of 8 so as not to get bored and add weights. You can also do these timed, such as 3o seconds of work and 10 seconds of rest for up to 10 minutes. Great metabolic booster workout!

Now go burn some belly fat!

I Save Tons Of Money By Being Healthy

exercise_money_tstockI can honestly say that I’ve saved tons of money, year over year, for staying healthy and eating well.  I regularly exercise and eat well with home cooked meals and a Paleo style diet.  To me, when it comes to living frugally, staying healthy is a big part of my plan.  I haven’t been to a doctor in years, so no co-pay visits, no billing from the insurance companies….most importantly, no meds!

How many people do you know that are constantly sick?  If it isn’t a cold or sinus issues, it’s stomach problems, or some other health issue.

I see people like this everyday, especially at work.   A lot of my co-workers eat really bad and have no energy, or are just not motivate to stay active.  This is especially true at an administrative job, where you seem to get stuck behind a desk all day long.   Maybe it’s a little over the top, but I believe the drug companies want the American population to be sick, so they can profit off of everyone.  Makes sense, doesn’t it?   I see co-workers eating fast food every day for lunch; taking in tons of sugar with junk food and soda, gaining more and more weight, then they wonder why they are sick all the time.   I just sit back and watch and appreciate the fact that I haven’t been sick even once this year or last year for that matter.  Obviously I’m not super human, but when I do catch a bug, I can quickly shake it and will be back to 100% in a matter of a few days.

Outside of my interests (or even obsession) with my finances and investing, I love working out.  I am a personal trainer and enjoy exercise as one of my passions.  Of course the way I look at it, both of these hobbies actually go hand-in-hand.  If I keep myself in good shape and take care of my overall health, I stay away from the doctor and save tons of money year over year.  I can imagine I’ve literally saved thousands of dollars over the past several years (in comparison to most people I know), by just maintaining my health.  I feel better than I did 10 years ago and I’m in a lot better shape.

I actually get the best of both worlds….good health and significant savings.  Both of which play a big part in my future goals.  I plan to live well and enjoy life to the fullest as I age.  Staying in shape, maintaining my health AND stashing away all that extra cash I saved in the process to reach my financial goals.  It’s a win-win situation!

Look good, feel good, live a long healthy life and stay away from the doctors office.  No meds, no insurance bills, tons of money saved in the process!   Get active, stay active, eat clean and live well.

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Body Beast Workout Review

A while back, I started a new workout program from Beachbody called the Body Beast.

This was an intense workout program with what I consider a cardio/weight lifting base platform.  In other words, the program has a lot of weight lifting moves (love it), but delivers each exercise with a general fast-paced circuit feel.  With the workouts, you move quickly through each exercise with little rest in-between, completing super sets, giant sets, progressive sets and combo sets.  At times, I find myself struggling to switch, add, or remove weights in time for the next move.  This program tends to really pace you through most of the exercises, keeping your heart rate up and cardiovascular system cranked up.

Depending on what your goals are, this may be a great workout plan for you.  Even if you are not interested in building more muscle, this plan will definitely strengthen you up and add more definition to your body.  The majority of the moves are basic enough for a beginner, but In my opinion this plan is better suited for someone that has been training for awhile and has a good base knowledge of body part-specific moves and weight training in general.

So far, here are some of the things I like about the program:

  1.  As I mentioned, the program has a lot of specific weight training moves, so it’s great for building strength and muscle mass.

  2.  The food plan is laid out in an easy to understand format.  I really liked that!  After years of training, I fully understand now that eating right according to your goals, with the appropriate amount of calories and macronutrients, is crucial for success.

  3.  Pop in a disk and follow along, it’s really that simple.  If you can get past some of the silly things the instructor (Sagi Kalev) says, like “your’re going to get huge” or “you’ll need to buy a bigger shirt” you can just move along through the program.  Sometimes It just makes me laugh….I personally think he’s pretty funny, but some people might think some of the things he says is really dumb.  I even mock his little sayings around the house after my workouts and the kids get a laugh out of it.  I guess you will have to get the plan to understand what I’m taking about!

  4.  The exercises really punish each body part that you workout.  This is a love/hate thing for me, but if you want results, this is what you need to do.  It’s really not about lifting heavy weights, it’s about using proper form and moving up in the weight range for each move.  If you do this, you will get stronger and add muscle (providing you are eating right).

I’ve been working out regularly for years. Although I am older now and my goals and priorities for my body have changed a lot, I believe this workout plan is best suited for someone who has been training at an intermediate level, just to take advantage of some of the more difficult moves.  I don’t want to discourage beginners from this plan either.  If you feel pretty comfortable with your body and are prepared for a good challenge, then give it a try, I don’t think you will be disappointed.

Here are some things I learned through with this program. First off, I unfortunately miscalculated my caloric intact and didn’t realize this until over half-way into the program.  I’m really disappointed in myself for this because I miscalculated about 500 calories in my daily food intake.  I believe this was a costly mistake and limited my progress.  In the plan, Sagi has a specific calculation that needs to be done according to your goal with the program. For some reason, I didn’t calculate the last part of the equation that accounted for the caloric intake to maintain your weight.

I actually did maintain my weight throughout the program, but through the first two stages of the program you advance from the “Build” stage to the “Bulk” stage.  During both of these stages you should be able to start putting on some weight, which in theory should mostly be muscle added.  My weight did go up almost 5 pounds at it’s peak, so I can assume my food intake was fairly close.  My body fat also moved upward a little too, but it wasn’t drastic.  I seemed to hold a + or – .5% so far to this point.  Now that I am in the last stage, I should be losing more body fat because you drastically cut the carbohydrates out, in comparison to the first two stages.

One thing to remember about this plan is that the workout schedule is on a 6 day on, one day off rotation.  Honestly, this has been hard for me to maintain.  This has also probably inhibited my progress, as I have been consistently only maintaining 4 to 5 days of training each week.  Also, I started this program in late November and hit all the Holiday’s along the way, so that really messed me up too.  Between eating outside of the plan and taking in alcohol occasionally, I set myself back.

 

Click on the picture below to purchase the Body Beast program:

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Training for Fat Loss

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You have set your fitness goals and now need to decide which exercises you want to add to your fitness routine to help you burn away that unwanted fat. The best way is to add a combination of both strength training and cardiovascular.

Strength training is the most beneficial methods of fat loss. By building muscle, you are in turn increasing your metabolism and helping your body to burn even more calories. Also with strength training, your body begins to burn a large number of calories even after you have finished training.

With strength training you have many options. For beginners or someone who doesn’t have access to a gym or equipment, bodyweight exercises are a great option for fat loss. Another option is using the push/pull split. This is a great way to get in a total body workout that allows you to perform more exercises per workout and get more recovery time.

Some key points when doing strength training are make sure to warm up and stretch before your workout, lift the weights in slow, steady movements and don’t forget to breathe.

Cardiovascular exercise is the 2nd part of your fat loss fitness routine. Cardio can be done following your strength training or as separate training on the opposite day of strength training. Cardio is not only a great aid to fat loss, but also to help you to maintain a healthy heart. The best form of cardio is HIIT or High Intensity Interval Training. HIIT involves intervals of varying intensities, some very high. Interval training can be as simple as doing an all-out sprint, jogging to lower your heart rate, and then sprinting once again. This should be done anywhere from 15-30 minutes. The advantage to HIIT is that you are burning more calories in a shorter period of time. You can perform HIIT on almost anything, such as bike, treadmill, elliptical, or even bodyweight circuits.

It is best to perform strength training workouts at least 3 times per week and also perform HIIT 3 times per week. Make sure to change up your workouts every 6-8 weeks to avoid a fat loss plateau. Changing your workouts also keeps your workouts fresh and new and makes you less likely to stop doing them and gives you a better chance of reaching your fitness goals!

Using Super Sets to Burn Fat

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A superset is when you perform two or more exercises in a row with no rest. You can superset any body parts together but its best to use opposing body parts, such as chest and back, biceps and triceps. Supersets also help to build more muscle, which helps you to burn more calories and burn fat.

One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you’re also burning more fat.

Putting together a superset workout is as easy as choosing body parts that work opposing muscles so that you will be able to work those muscles with greater intensity. Here is example of how to put together a superset workout:

Do 3-4 sets of 8-12 repetitions of each exercise.  You should perform the A set of exercises, all 3-4 sets through, rest for one minute and then move on the B sets. This is a total body workout that can be done in 20-30 minutes!

A1. Bench Press

A2. Bent Over Rows

B1. Dumbbell curls

B2. Dumbbell tricep kickbacks

C1. Leg Extension

C2. Leg Curls

If you find yourself short on time, but would like to get in a great butt kicking workout, a superset is the way to go! Add some interval training after your superset workout and you have the best fat burning workout all done within 45 minutes to a hour!

 

Circuits for Fast and Effective Fat Loss

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Are you lacking the time to exercise?  Are you short on money and can’t afford a gym membership? Do you lack workout equipment?

Then bodyweight circuits are the answer to all your exercise excuses!

When using body weight circuits, you are getting in a total body cardio workout. All you need to do is pick 2-3 lower body exercises and 2-3 upper body exercises that you do using only your body weight. Alternate the upper and lower body exercises, doing 10-15 repetitions per exercise, with no rest until you have completed all the exercises one time through. Rest for 30 seconds and repeat the circuit up to 6 times. There you have a perfect fat burning circuit in less than 25 minutes!

Not only do body weight circuits burn fat, but they help to boost your metabolism. By using  bodyweight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!

Bodyweight exercises also help build muscle, which helps not only to increase your metabolism, but also makes you look sexy.

Beginners can start out with this bodyweight circuit, going through each exercise, resting at the end and then repeating 4-6 sets

  • Wall Ball Squat – 15 reps
  • Kneeling pushups – 10 reps
  • Hip Extension – 15 reps
  • Plank on Hands – 20 seconds
  • Bird Dog – 5 reps per side hold for count of 5 seconds

Intermediates can start out with this circuit, going through each exercise, resting at the end and then repeating 4-6 sets.

  • T-Squat – 15 reps
  • Forward Lunges – 12 reps each leg
  • Decline Pushup – 15 reps
  • Mt Climber – 15 reps
  • Close grip Pushups – 15 reps
  • Side plank – 30 seconds each side

You can use the bodyweight circuits in place of your interval training or added to your regular training. Add 1 or 2 cardio based exercises, such as jumping jacks or burpees and start blasting that fat!