Monday, June 30, 2008
Saturday, June 28, 2008
Should Men & Women Train Differently? by Mike Geary
I received this e-mail a few days ago and wanted to pass it on. It's a must read for women who are afraid of "bulking up" and for guys who think that 1-rep maxes are the way to build muscle.
Should Men & Women Train Differently?
by Mike Geary
This is one of my biggest pet peeves in the fitness industry... So many men and women "think" they need to workout drastically different from one another.
For example, many women think they need to do 20 or 30 reps per set of every exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will "bulk up".
Also, many men think they need to do 1-rep maxes to build muscle... this is simply not true... overall training volume and a caloric surplus builds more muscle than does 1-rep maxes... although I'm not saying there isn't a time and place for 1-rep maxes.
One of my biggest frustrations over the years when I was training lots of females and I would show them the workout I wanted to take them through... they would say something like... "I don't want to do those exercises. That looks like a man's workout!"
And they would go back to their little pink 5 lb dumbbells and endless cardio routines and keep getting NO RESULTS at all for months or years.
However, the females I trained that were open-minded enough to trust me that if they used heavier weights they would not "bulk up" (as long as their caloric intake was in the correct range), always got tremendous results.
As a matter of fact, some of the leanest females I've trained over the years were the ones that actually trained with the heaviest weights. I had a few female athletes that could deadlift 175 lbs and they were VERY lean, and NOT overly-muscular. In fact, they had very feminine, but lean bodies.
They lifted HEAVY weights in relation to their size and they NEVER bulked up.
Another example is that the majority of females that I trained thought they couldn't use more than 5 or 8 lb dumbbells for an overhead dumbbell press or a dumbbell chest press. However, when they were open-minded enough to actually try to train their body under more resistance (and thereby create a REAL stimulis for change), most women were almost always able to press 20 or 30 lb dumbbells instead of the 5's or 8's they were used to using.
So my rant in this email is for us all to please stop with the insanity of thinking that we all need to train so radically different whether we're a man or a woman, but rather realize that we are all HUMAN BEINGS.
I don't care if you're a man or a woman... the laws of exercise physiology will always show that variations of squats, lunges, deadlifts, presses, and rows are some of the best exercises for humans, regardless of gender.
And this applies whether your goal is fat loss or muscle building!
Yes, even if your goal is just fat loss and not muscle building, you still need to train your body under progressively heavier resistance (relative to your current strength) to stimulate your body to actually want to change over time.
*Note - when I say "heavy training", I mean heavy resistance in relation to your individual strength level. For example, a heavy resistance in a particular exercise such as a deadlift or squat may be 300 lbs for one person, and only 60 or 70 lbs for another person. All that matters is if the weight that you use is challenging for you.
Now I will concede that I use slightly different styles of training whether the goal is fat loss or muscle building (notice I said different styles, not different exercises per se), but the bigger factor is actually your caloric balance...
Creating a caloric deficit for fat loss or creating a caloric surplus for muscle gain, while still training intensely for either goal.
So I say let's all stop training like men or training like women, and let's all start training like human beings in order to get RESULTS!
If you haven't already done so, you can gain access to my extremely effective training program for HUMANS for a special $4.95 trial offer at this page: http://truthaboutabs.com/trial-offer.html
And you will see why over 100,000 humans, both men and women, have gotten tremendous results by following this program.
Til next newsletter,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com
PS - if you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.
If you're looking for gimmicks or a bunch of traditional ab exercises, skip Mike's program. If you're serious about getting 6-pack abs through good nutrition and challenging exercises, check it out.
.
Should Men & Women Train Differently?
by Mike Geary
This is one of my biggest pet peeves in the fitness industry... So many men and women "think" they need to workout drastically different from one another.
For example, many women think they need to do 20 or 30 reps per set of every exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will "bulk up".
Also, many men think they need to do 1-rep maxes to build muscle... this is simply not true... overall training volume and a caloric surplus builds more muscle than does 1-rep maxes... although I'm not saying there isn't a time and place for 1-rep maxes.
One of my biggest frustrations over the years when I was training lots of females and I would show them the workout I wanted to take them through... they would say something like... "I don't want to do those exercises. That looks like a man's workout!"
And they would go back to their little pink 5 lb dumbbells and endless cardio routines and keep getting NO RESULTS at all for months or years.
However, the females I trained that were open-minded enough to trust me that if they used heavier weights they would not "bulk up" (as long as their caloric intake was in the correct range), always got tremendous results.
As a matter of fact, some of the leanest females I've trained over the years were the ones that actually trained with the heaviest weights. I had a few female athletes that could deadlift 175 lbs and they were VERY lean, and NOT overly-muscular. In fact, they had very feminine, but lean bodies.
They lifted HEAVY weights in relation to their size and they NEVER bulked up.
Another example is that the majority of females that I trained thought they couldn't use more than 5 or 8 lb dumbbells for an overhead dumbbell press or a dumbbell chest press. However, when they were open-minded enough to actually try to train their body under more resistance (and thereby create a REAL stimulis for change), most women were almost always able to press 20 or 30 lb dumbbells instead of the 5's or 8's they were used to using.
So my rant in this email is for us all to please stop with the insanity of thinking that we all need to train so radically different whether we're a man or a woman, but rather realize that we are all HUMAN BEINGS.
I don't care if you're a man or a woman... the laws of exercise physiology will always show that variations of squats, lunges, deadlifts, presses, and rows are some of the best exercises for humans, regardless of gender.
And this applies whether your goal is fat loss or muscle building!
Yes, even if your goal is just fat loss and not muscle building, you still need to train your body under progressively heavier resistance (relative to your current strength) to stimulate your body to actually want to change over time.
*Note - when I say "heavy training", I mean heavy resistance in relation to your individual strength level. For example, a heavy resistance in a particular exercise such as a deadlift or squat may be 300 lbs for one person, and only 60 or 70 lbs for another person. All that matters is if the weight that you use is challenging for you.
Now I will concede that I use slightly different styles of training whether the goal is fat loss or muscle building (notice I said different styles, not different exercises per se), but the bigger factor is actually your caloric balance...
Creating a caloric deficit for fat loss or creating a caloric surplus for muscle gain, while still training intensely for either goal.
So I say let's all stop training like men or training like women, and let's all start training like human beings in order to get RESULTS!
If you haven't already done so, you can gain access to my extremely effective training program for HUMANS for a special $4.95 trial offer at this page: http://truthaboutabs.com/trial-offer.html
Til next newsletter,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com
PS - if you liked todays article, feel free to fwd this email on to any of your friends, family, or co-workers that would enjoy it.
If you're looking for gimmicks or a bunch of traditional ab exercises, skip Mike's program. If you're serious about getting 6-pack abs through good nutrition and challenging exercises, check it out.
.
Friday, June 27, 2008
Find Out How Much Is Smoking Costing You
This interactive tool from WebMD calculates how much money you have spent on cigarettes in the past or how much you will spend on them in the future. (Actually, the real figure will be higher because their calculator does not factor in the rate of inflation, increasing taxes or the rising cost of cigarettes.)
Also keep in mind that the calculation does not take into account the financial or quality of life costs realted to medical problems resulting from smoking.
Click here to find out how much smoking is costing you
Also keep in mind that the calculation does not take into account the financial or quality of life costs realted to medical problems resulting from smoking.
Click here to find out how much smoking is costing you
Thursday, June 26, 2008
Life's Journey
Do not undermine your worth by comparing yourself with others.
It is because we are different that each of us is special.
Do not set your goals by what other people deem important.
Only you know what is best for you.
Do not take for granted the things closest to your heart.
Cling to them as you would your life, for without them, life is meaningless.
Do not let your life slip through your fingers by living in the past nor for the future.
By living your life one day at a time, you live all the days of your life.
Do not give up when you have something to give.
Nothing is really over until the moment you stop trying.
It is fragile thread that binds us to each other.
Do not be afraid to encounter risks.
It is by taking chances that we learn how to be brave.
Do not shut love out of your life by saying it is impossible to find.
The quickest way to receive love is to give love.
The fastest way to lose love is to hold it too tightly.
Do not dismiss your dreams.
To be without dreams is to be without hope.
To be without hope is to be without purpose.
Do not run through life so fast that your forget not only where you have been but also where you are going.
Life is not a race but a journey to be savored each step of the way.
-Author Unknown
It is because we are different that each of us is special.
Do not set your goals by what other people deem important.
Only you know what is best for you.
Do not take for granted the things closest to your heart.
Cling to them as you would your life, for without them, life is meaningless.
Do not let your life slip through your fingers by living in the past nor for the future.
By living your life one day at a time, you live all the days of your life.
Do not give up when you have something to give.
Nothing is really over until the moment you stop trying.
It is fragile thread that binds us to each other.
Do not be afraid to encounter risks.
It is by taking chances that we learn how to be brave.
Do not shut love out of your life by saying it is impossible to find.
The quickest way to receive love is to give love.
The fastest way to lose love is to hold it too tightly.
Do not dismiss your dreams.
To be without dreams is to be without hope.
To be without hope is to be without purpose.
Do not run through life so fast that your forget not only where you have been but also where you are going.
Life is not a race but a journey to be savored each step of the way.
-Author Unknown
Wednesday, June 25, 2008
Get The Body Of A Celebrity
I would hope that most people realize by now that celebrity photos in magazines are altered considerably. So, to get the body of a star, all you need is a talent with Photoshop.
Unfortunately, the effect on society is a totally unrealistic expectation of how women should look.
There's nothing wrong with wanting to look your best but it's important to focus primarily on your health and not strive for some artificially manufactured, unattainable, standard of beauty.
Contrary to magazine images, none of us are perfect.
.
Unfortunately, the effect on society is a totally unrealistic expectation of how women should look.
There's nothing wrong with wanting to look your best but it's important to focus primarily on your health and not strive for some artificially manufactured, unattainable, standard of beauty.
Contrary to magazine images, none of us are perfect.
.
Tuesday, June 24, 2008
How To Burn Belly Fat by Craig Ballantyne, CSCS
Although it's definitely improving, I'm always surprised at how many exercise and weight loss websites, online forums, magazines, fitness gurus, etc. are still promoting 45-60 minutes of cardio for fat loss. Not only is that not the most effective method, it's certainly not the most efficient.
Check out Craig Ballantyne's article below about the best way to blast body fat. I use Craig's style of training with my clients and highly recommend it.
How To Burn Belly Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I often get asked, What's the best way to burn fat and lose my belly? People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals. Cardio is not the best way to burn fat. Intervals are a better fat burning workout to burn belly fat.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body. It might even leave you hurt!
So if you want to burn belly fat fast, drop the slow cardio and try interval training. Use strength training to sculpt your body and boost your metabolism. You'll be shocked at the results from this new way of training to burn fat and lose that belly!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Check out Craig Ballantyne's article below about the best way to blast body fat. I use Craig's style of training with my clients and highly recommend it.
How To Burn Belly Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I often get asked, What's the best way to burn fat and lose my belly? People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals. Cardio is not the best way to burn fat. Intervals are a better fat burning workout to burn belly fat.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body. It might even leave you hurt!
So if you want to burn belly fat fast, drop the slow cardio and try interval training. Use strength training to sculpt your body and boost your metabolism. You'll be shocked at the results from this new way of training to burn fat and lose that belly!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Monday, June 23, 2008
Fat Facts
* The cost of treating obesity-related health problems in the U.S. each year is $75 billion; $14 billion of that goes to treating overweight kids.
* 30% of gall bladder surgery is related to obesity.
* Because of continuing weight gain, people are burning nearly 1 billion more gallons of gas each year than they did in 1960.
* Children who are overweight or obese are 7 times more likely than their slimmer peers to have multiple heart disease risk factors by age 15.
* Overweight or obese post-menopausal women have, a greater risk of developing kidney cancer.
* People who are 40 or older and who carry excess fat in their abdominal area are 89% more likely to have dementia later in life than those with a low amount of fat around their midesection - even if both groups are at a normal weight.
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* 30% of gall bladder surgery is related to obesity.
* Because of continuing weight gain, people are burning nearly 1 billion more gallons of gas each year than they did in 1960.
* Children who are overweight or obese are 7 times more likely than their slimmer peers to have multiple heart disease risk factors by age 15.
* Overweight or obese post-menopausal women have, a greater risk of developing kidney cancer.
* People who are 40 or older and who carry excess fat in their abdominal area are 89% more likely to have dementia later in life than those with a low amount of fat around their midesection - even if both groups are at a normal weight.
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Sunday, June 22, 2008
Green Tea Update
Two months ago, I wrote about the inferiority of most bottled green tea when compared to homemade. You can go back and read my original post. For the most part, the bottled variety does not give you the same health benefits as brewing your own.
Now Men's Health has confirmed my comments and ranks the brands. You'll find the article in the June edition or online here.
Now Men's Health has confirmed my comments and ranks the brands. You'll find the article in the June edition or online here.
Friday, June 20, 2008
Are You Ready To Step Off The Weight Loss Merry-Do-Round? Part 4
For most people, dropping fat and getting healthy is a challenge, especially in non-supportive environments. A sabotaging friend or spouse, a workplace that's consistently a calorie laden minefield or a social life that revolves around food can definitely make sticking to a healthy lifestyle more difficult. An often overlooked (or downplayed) factor in a successful fat loss process is...
Social Support
Find a like-minded friend and exercise together. Create a "Biggest Loser" style competition at work. Ask some of the regulars at the gym if they'd be interested in forming a fat loss group.
If you're a follower of Turbulence Training, make sure to take advantage of the forums; members are extremely supportive of one another and are full of helpful suggestions. If you're not a TTer, check out free forums like SparkPeople or Weight-Loss-Forum.com
Prefer face to face support? Join Weight Watchers or Overeaters Anonymous.
There are plenty of options.
For most people, trying to go it alone is hard. It's good to have someone to be accountable to and someone you can reach out to if you hit a rough patch.
Social support can mean the difference between success and failure so it's important to be selective.
Choosing a teammate or group:
* If you need to talk someone into joining you, ask someone else. You do not want a partner who expects you to be their motivator. Each person needs to be self motivated. Some days you might boost your partner's spirit or talk her down from the Dairy Queen drive-thru. :-) Another day, s/he might get you moving when you just feel like collapsing in front of the TV. The point is to be supportive of each other but both people must be committed to the process for their own reasons. Otherwise, it won't work.
* If you join a group, make sure its members are positive and who are interested in helping you find solutions to the challenges you encounter. If you find yourself in group sessions that are simply whine-fests about how members hate their bodies or how hard it is to eat healthy or exercise, find another group fast.
Ultimately, getting fit and dropping fat is up to you. No one in the world can help if you're not ready but if you are ready, social support can be a lifeline when things gets challenging.
Social Support
Find a like-minded friend and exercise together. Create a "Biggest Loser" style competition at work. Ask some of the regulars at the gym if they'd be interested in forming a fat loss group.
If you're a follower of Turbulence Training, make sure to take advantage of the forums; members are extremely supportive of one another and are full of helpful suggestions. If you're not a TTer, check out free forums like SparkPeople or Weight-Loss-Forum.com
Prefer face to face support? Join Weight Watchers or Overeaters Anonymous.
There are plenty of options.
For most people, trying to go it alone is hard. It's good to have someone to be accountable to and someone you can reach out to if you hit a rough patch.
Social support can mean the difference between success and failure so it's important to be selective.
Choosing a teammate or group:
* If you need to talk someone into joining you, ask someone else. You do not want a partner who expects you to be their motivator. Each person needs to be self motivated. Some days you might boost your partner's spirit or talk her down from the Dairy Queen drive-thru. :-) Another day, s/he might get you moving when you just feel like collapsing in front of the TV. The point is to be supportive of each other but both people must be committed to the process for their own reasons. Otherwise, it won't work.
* If you join a group, make sure its members are positive and who are interested in helping you find solutions to the challenges you encounter. If you find yourself in group sessions that are simply whine-fests about how members hate their bodies or how hard it is to eat healthy or exercise, find another group fast.
Ultimately, getting fit and dropping fat is up to you. No one in the world can help if you're not ready but if you are ready, social support can be a lifeline when things gets challenging.
Thursday, June 19, 2008
Are You Ready To Step Off the Weight Loss Merry-Go-Round? Part 3
The last two days I wrote about taking small nutrition and exercise steps to get you started on a new healthier lifestyle. A lifestyle that will help you drop fat, increase your energy, reduce your risk of many diseases and keep you active and independent as you age. You will not enjoy long-term success, however, without also addressing...
The Mental Component
First of all, you must absolutely know that you can succeed, regardless of how many times you were previously disappointed with your results.
Remember, this time you are focusing on small steps that you absolutely can accomplish. You will then build upon your successes. You will not be overwhelming yourself mentally, emotionally and physically with drastic diets or hour long cardio sessions. You can do this!
Second, you must dig deep for the most compelling reason that you want to lose weight / get healthier.
The more passionate you are about the "why" and the more emotion attached to your reason, the more likely you will reach your goal.
As Les Brown says, "Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way."
What is your compelling motivation?
If you had a parent who died when you were young, you may want to make sure that you're around for your child. Maybe you're sick of feigning disinterest and feeling left out when your friends do physical activities. One of the men on the Turbulence Training forum decided to get fit after his son asked him why he had "boobies."
Keep asking yourself why you want to get in shape. Keep digging. Go past the superficial answers like "I'm sick of being fat" or "I hate my thighs." You may very well hate your thighs and be sick of being overweight but will those reasons keep you on track when you feel like throwing in the towel?
If you need help discovering your compelling motivation, go here to check out this earlier blog post.
The Mental Component
First of all, you must absolutely know that you can succeed, regardless of how many times you were previously disappointed with your results.
Remember, this time you are focusing on small steps that you absolutely can accomplish. You will then build upon your successes. You will not be overwhelming yourself mentally, emotionally and physically with drastic diets or hour long cardio sessions. You can do this!
Second, you must dig deep for the most compelling reason that you want to lose weight / get healthier.
The more passionate you are about the "why" and the more emotion attached to your reason, the more likely you will reach your goal.
As Les Brown says, "Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way."
What is your compelling motivation?
If you had a parent who died when you were young, you may want to make sure that you're around for your child. Maybe you're sick of feigning disinterest and feeling left out when your friends do physical activities. One of the men on the Turbulence Training forum decided to get fit after his son asked him why he had "boobies."
Keep asking yourself why you want to get in shape. Keep digging. Go past the superficial answers like "I'm sick of being fat" or "I hate my thighs." You may very well hate your thighs and be sick of being overweight but will those reasons keep you on track when you feel like throwing in the towel?
If you need help discovering your compelling motivation, go here to check out this earlier blog post.
Wednesday, June 18, 2008
Are You Ready to Step Off the Weight Loss Merry-Go-Round? Part 2
Yesterday, I wrote about starting with small adjustments to your nutrition and activity habits rather than making lots of drastic changes. You can find that post here. However, there is an effective and ineffective way to do that.
Make a plan, write it down and be specific.
Deciding that you're going to "cut back" on your MickeyD's habit is not the way to go. The same with saying you're going to "start exercising."
What exactly are you going to do? Be specific and write it down. Post it on your bathroom mirror or someplace prominent.
If you currently eat fast food 5 times a week, decide to limit your trips to 2.
If you're best described as a couch potato, commit to something like 10 or 15 minutes of exercise a day. You can alternate days between cardio (walking, biking, jogging, elliptical, etc.) and resistance training (using bodyweight exercises, bands, dumbbells, etc.)
Do you raid the vending machine every afternoon? Plan to skip the Twix bars and pack something healthy for your afternoon snack (fruit, plain almonds or cashews, low-fat string cheese, yogurt, etc.).
Pick 2 or 3 things to improve and write them down. Even better would be to write or print out a contract with yourself that you sign and date.
As you master those items, you'll need to make other changes (increase your veggie intake, decrease the amount of processed food, etc.) or set the bar higher on your current changes (increase your exercise minutes, cut back even more on the fast food, etc.) to continue improving. But, remember, the point is to not to overwhelm yourself with too many major changes at once.
.
Make a plan, write it down and be specific.
Deciding that you're going to "cut back" on your MickeyD's habit is not the way to go. The same with saying you're going to "start exercising."
What exactly are you going to do? Be specific and write it down. Post it on your bathroom mirror or someplace prominent.
If you currently eat fast food 5 times a week, decide to limit your trips to 2.
If you're best described as a couch potato, commit to something like 10 or 15 minutes of exercise a day. You can alternate days between cardio (walking, biking, jogging, elliptical, etc.) and resistance training (using bodyweight exercises, bands, dumbbells, etc.)
Do you raid the vending machine every afternoon? Plan to skip the Twix bars and pack something healthy for your afternoon snack (fruit, plain almonds or cashews, low-fat string cheese, yogurt, etc.).
Pick 2 or 3 things to improve and write them down. Even better would be to write or print out a contract with yourself that you sign and date.
As you master those items, you'll need to make other changes (increase your veggie intake, decrease the amount of processed food, etc.) or set the bar higher on your current changes (increase your exercise minutes, cut back even more on the fast food, etc.) to continue improving. But, remember, the point is to not to overwhelm yourself with too many major changes at once.
.
Tuesday, June 17, 2008
Are You Ready to Step Off the Weight Loss Merry-Go-Round?, Part 1
The sad fact is that if I set up a website and promised people they would lose 30 pounds in 30 days by doing nothing other than taking my special fat burning pill, I'd have tons of orders. In fact, I could probably charge $100 for a month's supply and still be drowning in customers.
Everyone wants effortless. Effortless riches, effortless weight loss, effortless nutrition, effortless fitness. Well, it's time for a reality check.
Fitness, good nutrition and fat loss take effort. I'm not talking about revolving your entire life around working out and eating right. However, a healthy, fit body will not come in a magic pill.
If you really want to drop fat and keep it off there are certain things you need to do. Some, if not all, you've probably heard before but never really committed to them (or you wouldn't be reading this). So, hang in there with me for the next few days.
Dump the diets and quick fixes.
In people's minds, diets are finite. They have a beginning and end; you don't follow them forever.
What you need is a lifestyle makeover. Good nutrition and regular exercise are not just things you do until you look good for your wedding or class reunion or until you fit back into your smaller clothes. At least not if you have any interest in maintaining your svelter self.
If you're unwilling to make some long term changes than stop reading right now. You're either not ready at this time in your life (which is OK but you should acknowledge that to yourself and quit beating yourself up and wasting money on scams) or you're looking for a quick fix and I ain't got one.
The short-term mindset is what often derails people. They make sweeping changes that are overwhelming and which, sooner or later, lead to a poor choice or a binge. Then they figure they blew it and just give up.
If you overslept and woke up late for work one day would you just throw in the towel and never go back? If you made a parenting mistake, would you decide you're a total failure and put your kid up for adoption?
No one is perfect. Some times we make poor choices. Trying to massively overhaul your life in one fell swoop is a recipe for failure with most people.
"Failure is simply the opportunity to begin again, this time more intelligently." - Henry Ford
If you are a "failed" serial dieter or someone who has "succeeded", only to regain the weight, start again more intelligently.
If you currently eat fast food almost every day, don't try to eliminate it totally starting tomorrow. Decide to limit yourself to x number of times a week; something that is a challenge but that is also doable for where you are right now.
If you are a second helping guy or gal, cut back to one or at least wait 20 minutes to see if you are truly still hungry before eating more.
If you're a total couch potato, don't start spending hours exercising (you shouldn't spend hours working out anyway but that's a topic for another day) but do commit to exercising for x number of minutes for x number of days a week.
If your regular routine is coming home and downing a few beers or cocktails, limit yourself to a specific number.
Small changes will make a difference, mentally, physically and emotionally. You won't lose 30 pounds in 30 days but you will be forming better nutrition and exercise habits and creating a healthier lifestyle.
Let me be clear. As you progress on your journey, you will need to continually improve your nutrition and to challenge yourself physically but making it a process rather than a one day makeover will be far less overwhelming.
.
Everyone wants effortless. Effortless riches, effortless weight loss, effortless nutrition, effortless fitness. Well, it's time for a reality check.
Fitness, good nutrition and fat loss take effort. I'm not talking about revolving your entire life around working out and eating right. However, a healthy, fit body will not come in a magic pill.
If you really want to drop fat and keep it off there are certain things you need to do. Some, if not all, you've probably heard before but never really committed to them (or you wouldn't be reading this). So, hang in there with me for the next few days.
Dump the diets and quick fixes.
In people's minds, diets are finite. They have a beginning and end; you don't follow them forever.
What you need is a lifestyle makeover. Good nutrition and regular exercise are not just things you do until you look good for your wedding or class reunion or until you fit back into your smaller clothes. At least not if you have any interest in maintaining your svelter self.
If you're unwilling to make some long term changes than stop reading right now. You're either not ready at this time in your life (which is OK but you should acknowledge that to yourself and quit beating yourself up and wasting money on scams) or you're looking for a quick fix and I ain't got one.
The short-term mindset is what often derails people. They make sweeping changes that are overwhelming and which, sooner or later, lead to a poor choice or a binge. Then they figure they blew it and just give up.
If you overslept and woke up late for work one day would you just throw in the towel and never go back? If you made a parenting mistake, would you decide you're a total failure and put your kid up for adoption?
No one is perfect. Some times we make poor choices. Trying to massively overhaul your life in one fell swoop is a recipe for failure with most people.
"Failure is simply the opportunity to begin again, this time more intelligently." - Henry Ford
If you are a "failed" serial dieter or someone who has "succeeded", only to regain the weight, start again more intelligently.
If you currently eat fast food almost every day, don't try to eliminate it totally starting tomorrow. Decide to limit yourself to x number of times a week; something that is a challenge but that is also doable for where you are right now.
If you are a second helping guy or gal, cut back to one or at least wait 20 minutes to see if you are truly still hungry before eating more.
If you're a total couch potato, don't start spending hours exercising (you shouldn't spend hours working out anyway but that's a topic for another day) but do commit to exercising for x number of minutes for x number of days a week.
If your regular routine is coming home and downing a few beers or cocktails, limit yourself to a specific number.
Small changes will make a difference, mentally, physically and emotionally. You won't lose 30 pounds in 30 days but you will be forming better nutrition and exercise habits and creating a healthier lifestyle.
Let me be clear. As you progress on your journey, you will need to continually improve your nutrition and to challenge yourself physically but making it a process rather than a one day makeover will be far less overwhelming.
.
Sunday, June 15, 2008
Wednesday, June 11, 2008
Last Call for the Exercise Robot Discount
If you're interested in the BodyBot program, today is the last day to sign up at the discounted rate. As one Body & Soul member said, "it costs about as much as 2 exercises DVDs, which you get bored with and stop using." With BodyBot you can design tons of different workouts.
I've been really busy and haven't had time to play with mine much but I did notice that there are a few exercises that combine a pushup with another movement. If you're not strong enough to perform pushups, you can ignore that part of the exercise and just do the other movement. If you're afraid that won't give you a good workout just think about Spiderman Climbs or Mountain Climbers, which are both performed while maintaining the "up" position of a pushup.
I've been reading comments from BodyBot users about their kids exercising with them (they think it's cool). Do you have a significant other who doesn't work out? This could be a great way to entice him or her to get moving. Use it on business trips or when you don't have time to come to the gym. Anywhere you have internet access, you can use BodyBot.
I don't believe that 4 minutes a day will make you fit but I think BodyBot can be a great compliment to your current exercise program. You can do a quickie 4 minute workout or make it longer, depending upon your available time.
BodyBot is also be a great resource to design bodyweight circuits, which some of my members do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.
Remember, though, that these are challenging exercises and not some effortless quick fix.
You can try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund. Today, June 11th, is the last day for the introductory price. Why pay more when you can save $20 or more?
You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.
I've been really busy and haven't had time to play with mine much but I did notice that there are a few exercises that combine a pushup with another movement. If you're not strong enough to perform pushups, you can ignore that part of the exercise and just do the other movement. If you're afraid that won't give you a good workout just think about Spiderman Climbs or Mountain Climbers, which are both performed while maintaining the "up" position of a pushup.
I've been reading comments from BodyBot users about their kids exercising with them (they think it's cool). Do you have a significant other who doesn't work out? This could be a great way to entice him or her to get moving. Use it on business trips or when you don't have time to come to the gym. Anywhere you have internet access, you can use BodyBot.
I don't believe that 4 minutes a day will make you fit but I think BodyBot can be a great compliment to your current exercise program. You can do a quickie 4 minute workout or make it longer, depending upon your available time.
BodyBot is also be a great resource to design bodyweight circuits, which some of my members do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.
Remember, though, that these are challenging exercises and not some effortless quick fix.
You can try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund. Today, June 11th, is the last day for the introductory price. Why pay more when you can save $20 or more?
You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.
Tuesday, June 10, 2008
Variety, One Key to Optimum Results
Although any physical activity is beneficial to your health, variety is an important component to getting maximum results from your fitness program.
Our bodies are constantly adapting to the physical stresses placed upon them– figuring out the most efficient way to perform an action. If you follow a regular strength training routine, your body will adapt to that program in approximately 4-6 weeks. Although you will still benefit from continuing with that routine, changing to a new group of exercises will challenge your muscles in new ways, speeding up your results.
Adaptation also takes place with cardiovascular exercise. I far prefer cardio intervals over steady state cardio for fat loss but I realize there are some die-hard cardio bunnies out there so...
Runners who follow the same course every run would get more effective workouts by using different routes. Cross training is also a great way to add variety to your aerobic workouts. If you’re a regular walker, you might try swimming, cross-country skiing, dancing, or biking for a change. Those of you who go to the gym and always use the same cardio machine, on the same program, for the same amount of time at the same intensity would do much better to mix it up. Use different equipment on different days or even alternate machines within one cardio workout. Varying machines can also help you avoid repetitive stress injuries.
Besides physical boredom, another important reason to spice up your fitness regimen is to avoid mental boredom. Studies have shown that people who routinely change their workout programs are more likely to exercise regularly. Yes, initially, it may take a little more thought and a little more time to learn a new activity or a new strength training program but the benefits are definitely worth it.
.
Our bodies are constantly adapting to the physical stresses placed upon them– figuring out the most efficient way to perform an action. If you follow a regular strength training routine, your body will adapt to that program in approximately 4-6 weeks. Although you will still benefit from continuing with that routine, changing to a new group of exercises will challenge your muscles in new ways, speeding up your results.
Adaptation also takes place with cardiovascular exercise. I far prefer cardio intervals over steady state cardio for fat loss but I realize there are some die-hard cardio bunnies out there so...
Runners who follow the same course every run would get more effective workouts by using different routes. Cross training is also a great way to add variety to your aerobic workouts. If you’re a regular walker, you might try swimming, cross-country skiing, dancing, or biking for a change. Those of you who go to the gym and always use the same cardio machine, on the same program, for the same amount of time at the same intensity would do much better to mix it up. Use different equipment on different days or even alternate machines within one cardio workout. Varying machines can also help you avoid repetitive stress injuries.
Besides physical boredom, another important reason to spice up your fitness regimen is to avoid mental boredom. Studies have shown that people who routinely change their workout programs are more likely to exercise regularly. Yes, initially, it may take a little more thought and a little more time to learn a new activity or a new strength training program but the benefits are definitely worth it.
.
Friday, June 6, 2008
A Robot That Does Your Workout For You?
O.K., technology hasn't come that far yet but with this new creation from Ryan Lee, the "robot" works out with you and keeps track of your time.
As you can imagine, I come across lots of fitness ebooks and products but it's rare to find anything really unique and worthwhile but I have in BodyBot. It just launched a few days ago and you may have already heard about it because it's really creating a buzz.
Bodybot lets you design your own workouts from scores of different upper and lower body exercises and demonstrates each one. Ryan even includes bonuses including a quick-start ebook to teach you how to create your own customized workouts.
Just this morning, a client was telling me about how much she enjoys using her Wii. There were only two things she didn't like: 1. it calculates BMI rather than body fat and 2. she can't create her own strength programs. I think she would love BodyBot! Using it, she could design tons of different routines.
Do you travel for business? If you have internet access, you can use BodyBot. I know there's usually little time to exercise during business trips. What could be better than access to a huge variety of exercises that could give you a great total body workout in 4 minutes? No more excuses about how you couldn't exercise because you were too busy or because the hotel fitness center sucked or the opposite, that it had so much unfamiliar equipment you were afraid to use it.
BodyBot would also be a great resource to design bodyweight circuits, which my members often do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.
There is one "catch". Because the programs are designed to be quick and effective, the exercises included are challenging. Bodybot is not designed for people who are looking for something where they can just go through the motions.
If you take action before June 11th, you'll be a charter member and will have unlimited access to BodyBot forever. You'll get a low introductory price, never pay a renewal fee and as more exercises are added, you'll have access to them all. You can also try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund.
You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.
As you can imagine, I come across lots of fitness ebooks and products but it's rare to find anything really unique and worthwhile but I have in BodyBot. It just launched a few days ago and you may have already heard about it because it's really creating a buzz.
Bodybot lets you design your own workouts from scores of different upper and lower body exercises and demonstrates each one. Ryan even includes bonuses including a quick-start ebook to teach you how to create your own customized workouts.
Just this morning, a client was telling me about how much she enjoys using her Wii. There were only two things she didn't like: 1. it calculates BMI rather than body fat and 2. she can't create her own strength programs. I think she would love BodyBot! Using it, she could design tons of different routines.
Do you travel for business? If you have internet access, you can use BodyBot. I know there's usually little time to exercise during business trips. What could be better than access to a huge variety of exercises that could give you a great total body workout in 4 minutes? No more excuses about how you couldn't exercise because you were too busy or because the hotel fitness center sucked or the opposite, that it had so much unfamiliar equipment you were afraid to use it.
BodyBot would also be a great resource to design bodyweight circuits, which my members often do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.
There is one "catch". Because the programs are designed to be quick and effective, the exercises included are challenging. Bodybot is not designed for people who are looking for something where they can just go through the motions.
If you take action before June 11th, you'll be a charter member and will have unlimited access to BodyBot forever. You'll get a low introductory price, never pay a renewal fee and as more exercises are added, you'll have access to them all. You can also try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund.
You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.
Thursday, June 5, 2008
Random Thoughts #3
All of the Random Thoughts in this edition relate to computers and the internet.
* It shocks me to read of the hate e-mail that some well known online trainers receive, much of it from keyboard warriors who haven't worked with anyone, let alone hundreds or thousands of real world clients.
I can understand disagreeing with someone's methods but why get so hateful and vehement? It's not as if these trainers are forcing people to follow their workouts. I wonder why these keyboard warriors are so threatened by a different POV.
* I hate e-mail spam as much as anyone and I understand the need for spam filters. That being said, if you have to call someone to let them know you sent them an e-mail, don't you lose a lot of the convenience factor?
* My computer is more than 7 years old (yes, I know that's ancient in computer years) so I'm going to be buying a new desktop soon, along with my first laptop. Dude, I'm getting a Dell! Not because Dell is a far superior brand but because they're the only company I know of who is standing up to Microsoft and still offering XP (at least for a few more weeks) rather than forcing you to buy Vista.
I'm not afraid of change; I adapted fine from ME to XP Pro but I've read way too many complaints about Vista to put myself through the unnecessary hassles. Besides those entertaining Mac / PC commercials, when your own computer guy tells you that he's dumping Vista because he's had so many problems with it and can't afford to have his laptop out of commission, you know it's definitely not worth the aggravation.
* I'm annoyed with the latest online marketing ploy which involves telling readers that an ebook or product is free, when it's not. Offering a free trial is not the same as giving something away. I think it's great that the sellers are so convinced of the value of their product that they'll let you check it out for free for a month before they bill you because, let's face it, there will always be people out there who will take advantage of a situation like that. However, the bottom line is that the stuff isn't free and you shouldn't tell people that it is just so they click on your link.
* It shocks me to read of the hate e-mail that some well known online trainers receive, much of it from keyboard warriors who haven't worked with anyone, let alone hundreds or thousands of real world clients.
I can understand disagreeing with someone's methods but why get so hateful and vehement? It's not as if these trainers are forcing people to follow their workouts. I wonder why these keyboard warriors are so threatened by a different POV.
* I hate e-mail spam as much as anyone and I understand the need for spam filters. That being said, if you have to call someone to let them know you sent them an e-mail, don't you lose a lot of the convenience factor?
* My computer is more than 7 years old (yes, I know that's ancient in computer years) so I'm going to be buying a new desktop soon, along with my first laptop. Dude, I'm getting a Dell! Not because Dell is a far superior brand but because they're the only company I know of who is standing up to Microsoft and still offering XP (at least for a few more weeks) rather than forcing you to buy Vista.
I'm not afraid of change; I adapted fine from ME to XP Pro but I've read way too many complaints about Vista to put myself through the unnecessary hassles. Besides those entertaining Mac / PC commercials, when your own computer guy tells you that he's dumping Vista because he's had so many problems with it and can't afford to have his laptop out of commission, you know it's definitely not worth the aggravation.
* I'm annoyed with the latest online marketing ploy which involves telling readers that an ebook or product is free, when it's not. Offering a free trial is not the same as giving something away. I think it's great that the sellers are so convinced of the value of their product that they'll let you check it out for free for a month before they bill you because, let's face it, there will always be people out there who will take advantage of a situation like that. However, the bottom line is that the stuff isn't free and you shouldn't tell people that it is just so they click on your link.
Tuesday, June 3, 2008
Free Sample Fat Burning Workout
I just found out that Craig Ballantyne has decided to give away a sample Turbulence Training workout for you to try. No strings. No gimmicks. It's absolutely free.
To get it, just go to the TT website and when the box drops down, sign up for CB's sample workout. You'll also get his excellent "Dark Side of Cardio" report. Try the workout and you'll know why I recommend this fat burning system so highly.
You can't get a better deal than free. Check it out here.
To get it, just go to the TT website and when the box drops down, sign up for CB's sample workout. You'll also get his excellent "Dark Side of Cardio" report. Try the workout and you'll know why I recommend this fat burning system so highly.
You can't get a better deal than free. Check it out here.
Monday, June 2, 2008
Throw Like A Girl
...and run like one and jump like one, at least if the girl is Bonnie Richardson.
I just ran across this and it's a few weeks old but definitely worthy of being passed along.
Bonnie Richardson, a junior at Rochelle High School, won the Texas 1A team track title - by herself. The only Rochelle athlete to qualify for the state meet, Richardson competed in both field events (the high jump, discus and long jump) and sprints (100 and 200 meter runs) to rack up 42 points and the team title.
You can read the entire story here
I just ran across this and it's a few weeks old but definitely worthy of being passed along.
Bonnie Richardson, a junior at Rochelle High School, won the Texas 1A team track title - by herself. The only Rochelle athlete to qualify for the state meet, Richardson competed in both field events (the high jump, discus and long jump) and sprints (100 and 200 meter runs) to rack up 42 points and the team title.
You can read the entire story here
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