The weather is finally getting warmer and summer is just around the corner. You know what that means... bathing suit season has arrived. For some this is the time to display their new and improved body. For most, it's the time to cover up the extra 5-10lbs pounds.
Are you one of the many Americans that added extra padding this year? If so, your response might be to start cardio a few times a week. This may help you feel better, have more energy, and maybe tip the scale reading a bit. But, if you want real results you will need to reconsider your approach.
According to research, the most effective way to change your body composition and loose those unwanted pounds is to implement high intensity workouts that combine strength and cardiovascular training. Cardiovascular training will strengthen your heart and aide in some weight loss. Wanting to really change the way you look naked? Strength training is the only way to achieve the toned attractive body you have always wanted.
Workouts that combine cardiovascular and strength training should be high intense circuits that get your muscles pumping and heart racing.
- Choose 4-6 body weight or weight resistance compound exercises (exercises that use multiple muscles)
- Perform a circuit: do 1 set of exercise #1, then 1 set of exercise #2 etc
- Rest 2-3 min after each circuit
- Repeat circuit 3-4 times
Here is an example that can be done at the gym, while traveling, or outside at the park:
~10-15 burpees
~25-30 body weight squats
~25 push-ups
~10 pull-ups (if pull-up bar available)
~25 sit-ups
* Rest 2-3min, Repeat circuit 3-4 times
**Burpee: start standing up, then place hands on the outside of your feet, jump your feet back into push-up position, jump your feet back to your hands then stand up = this is one repetition)
Adding high intense circuits similar to the workout above will be beneficial for anyone, especially if you desire a toned, bikini bound body!!
=)
Andrea
e: Andrea.Behling@yahoo.com
Ryan
e: Ryan.Patrick@yahoo.com
Friday, April 18, 2008
Tuesday, April 15, 2008
Sweat the small stuff
Sometimes people look at me like I have two heads when I ask if they weight their food with a scale. This day and age it's not good enough to just use measuring cups. Here's a quick example:
1/2 cup oatmeal for breakfast is 40g. You can easily outweigh this by 5g with a measuring cup (low balling).
Let's say you also have peanut butter mixed into this. 2 TBS is 32g and you can very easily spoon 40g into this or for the example's sake, lets say 5g more.
So we have 5g more of oatmeal and 5g of peanut butter. Over the course of a month this "modest" increase in food that seems negligible adds up to almost 1500 calories. That's almost 1/2 lb of fat you could add, and this is just from ONE MEAL!
Multiply this by 3 or 4 or even 5 meals a day and you'll quickly see why those jeans aren't getting any looser!
--
Ryan
e: ryan.patrick@yahoo.com
Andrea.
e: andrea.behling@yahoo.com
1/2 cup oatmeal for breakfast is 40g. You can easily outweigh this by 5g with a measuring cup (low balling).
Let's say you also have peanut butter mixed into this. 2 TBS is 32g and you can very easily spoon 40g into this or for the example's sake, lets say 5g more.
So we have 5g more of oatmeal and 5g of peanut butter. Over the course of a month this "modest" increase in food that seems negligible adds up to almost 1500 calories. That's almost 1/2 lb of fat you could add, and this is just from ONE MEAL!
Multiply this by 3 or 4 or even 5 meals a day and you'll quickly see why those jeans aren't getting any looser!
--
Ryan
e: ryan.patrick@yahoo.com
Andrea.
e: andrea.behling@yahoo.com
Thursday, April 3, 2008
The "How"
I'm not a special case. I don't have super powers.
You don't need to be a special case. You don't need to have super powers.
If I set a goal, I reach it. Why?
Because I do what it takes, I know what my goal is.
Too many people replace short term wants, for their true desires.
If you desire to lose fat, you should eat foods that support the goal and avoid foods that do not. It's not always FUN, it's not EASY, but it's simple to do.
If you desire to get rid of back pain; you should stop slouching and find a therapist or trainer who can fix it. It takes some work to undo years and years of poor mechanics, but it beats the alternative.
E.M. Gray said it best:
The successful person has the habit of doing the
things failures don't like to do. They don't like doing
them either necessarily. But their disliking is
subordinated to the strength of their purpose.
Successful people do what it takes to reach their goals: they take rain checks on chocolate cake, they put themselves in supportive environments, and they don't cash in on their short term wants, instead they wait for the long term desires to become reality.
They don't want to, but they do it.
You don't need to be a special case. You don't need to have super powers.
If I set a goal, I reach it. Why?
Because I do what it takes, I know what my goal is.
Too many people replace short term wants, for their true desires.
If you desire to lose fat, you should eat foods that support the goal and avoid foods that do not. It's not always FUN, it's not EASY, but it's simple to do.
If you desire to get rid of back pain; you should stop slouching and find a therapist or trainer who can fix it. It takes some work to undo years and years of poor mechanics, but it beats the alternative.
E.M. Gray said it best:
The successful person has the habit of doing the
things failures don't like to do. They don't like doing
them either necessarily. But their disliking is
subordinated to the strength of their purpose.
Successful people do what it takes to reach their goals: they take rain checks on chocolate cake, they put themselves in supportive environments, and they don't cash in on their short term wants, instead they wait for the long term desires to become reality.
They don't want to, but they do it.
Tuesday, April 1, 2008
Amazing Transformation
Below we have one of our figure competitors who is only 4 weeks into her diet, so as you can imagine she has barely restricted herself, in fact she has said at times it's hard for her to finish all her food.
This is just a prime example of what a custom tailored diet and nutrition plan can do for you. She's got leeway for 300-600 calories I can "sneak" too before she has to start reducing the volume of food she is eating, so for her...fat loss is a breeze.
It's the combination of hard work, dedication, and intelligent coaching that brings results.
As you can see, she has greatly improved in her mid-section as well as her arms. There's also a noticeable increase in her leg definition.
Remember, this was only 4 weeks...
How far away are you from where you want to be?
--
Send us feedback!
Ryan
e:ryan.patrick@yahoo.com
Andrea
e:andrea.behling@yahoo.com
This is just a prime example of what a custom tailored diet and nutrition plan can do for you. She's got leeway for 300-600 calories I can "sneak" too before she has to start reducing the volume of food she is eating, so for her...fat loss is a breeze.
It's the combination of hard work, dedication, and intelligent coaching that brings results.
As you can see, she has greatly improved in her mid-section as well as her arms. There's also a noticeable increase in her leg definition.
Remember, this was only 4 weeks...
How far away are you from where you want to be?
--
Send us feedback!
Ryan
e:ryan.patrick@yahoo.com
Andrea
e:andrea.behling@yahoo.com
Monday, March 31, 2008
Crap Trainers, Reality Checks, and Philosophy
There seems to be general confusion about what constitutes a good "trainer" these days. I can't begin to tell you how frustrated I get with mis-informed trainers. Well, at least the ones who are not open or receptive to new ideas.
Reality Check: A Large amount of personal trainers are crap. It's true, and that may be the reason a lot of them struggle to make a decent income. Anybody can make anyone else sweat or work hard. Hell, you can make me push myself till you have to wipe me up off the floor.
But what does it really solve?
I'll tell you: nothing. Trainers need to educate themselves on an on-going basis, never stopping, never being satisfied. We need to train people effectively to reach their results the fastest, reduce the chance of injury, and allow them the fastest recovery to help expedite the process.
Anything a trainer makes you do you should ask "why?". If they don't have an educated answer, then you need to find a new trainer. Their rationalized opinion doesn't count either. It should be an exercise that's relevant to your condition, your needs, and your goals--if it's not, then you may be wasting your time.
If someone is a functional guy, or a bodybuilder, or a muscle building guy that's fine. But if someone only stays in the confines of that philosophy, then you are pretty much screwed.
If all you have is a hammer, then everything becomes a nail
You must find training tools that are relevant to the task and best fitted to get you to your goals the fastest. If you subscribe to one philosophy you're limiting your potential to do great things.
Find an intelligent trainer who takes your health and well-being as seriously as you do. A quality trainer deserves to be paid high dollars because we can change your body and self-confidence permanently. If you are blowing your money on a mis-informed and bitter trainer, then do yourself a favor and find someone who knows what the hell they are doing.
*steps off soapbox*
:)
--
Ryan
e: ryan.patrick@yahoo.com
Andrea
e: andrea.behling@yahoo.com
Reality Check: A Large amount of personal trainers are crap. It's true, and that may be the reason a lot of them struggle to make a decent income. Anybody can make anyone else sweat or work hard. Hell, you can make me push myself till you have to wipe me up off the floor.
But what does it really solve?
I'll tell you: nothing. Trainers need to educate themselves on an on-going basis, never stopping, never being satisfied. We need to train people effectively to reach their results the fastest, reduce the chance of injury, and allow them the fastest recovery to help expedite the process.
Anything a trainer makes you do you should ask "why?". If they don't have an educated answer, then you need to find a new trainer. Their rationalized opinion doesn't count either. It should be an exercise that's relevant to your condition, your needs, and your goals--if it's not, then you may be wasting your time.
If someone is a functional guy, or a bodybuilder, or a muscle building guy that's fine. But if someone only stays in the confines of that philosophy, then you are pretty much screwed.
If all you have is a hammer, then everything becomes a nail
You must find training tools that are relevant to the task and best fitted to get you to your goals the fastest. If you subscribe to one philosophy you're limiting your potential to do great things.
Find an intelligent trainer who takes your health and well-being as seriously as you do. A quality trainer deserves to be paid high dollars because we can change your body and self-confidence permanently. If you are blowing your money on a mis-informed and bitter trainer, then do yourself a favor and find someone who knows what the hell they are doing.
*steps off soapbox*
:)
--
Ryan
e: ryan.patrick@yahoo.com
Andrea
e: andrea.behling@yahoo.com
How to Improvise
You don't need a large fancy gym with a towel service.
You don't need much equipment.
You just need to have DESIRE to workout and DESIRE to overcome the the situation.
This is just one drastic example of how you can make it to your goals even in the face of adversity. I
Next time you want to miss your workouts because of "excuses", to what heights will you push yourself?
--
Ryan
e:ryan.patrick@yahoo.com
Andrea
e: andrea.behling@yahoo.com
You don't need much equipment.
You just need to have DESIRE to workout and DESIRE to overcome the the situation.
This is just one drastic example of how you can make it to your goals even in the face of adversity. I
Next time you want to miss your workouts because of "excuses", to what heights will you push yourself?
--
Ryan
e:ryan.patrick@yahoo.com
Andrea
e: andrea.behling@yahoo.com
Sunday, March 30, 2008
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