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Showing posts tagged exercise
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A Demonstration On How You Can Get Better and More Results in Less Time
Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.
We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.
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How to Use Stairs in Your Workout Routine
Be Creative to Get Your Results
When you are looking to get a workout in and you do not know what to do or do not have access to gym equipment you will still want to be creative.
Some of the best workouts that I have done with my clients are workouts on stairs. Use the stairs to be able to increase your heart rate and challenge your muscles in different ways.
You can do runs up the stairs, push ups up and down the stairs, two legged hops, single legged hops, calf raises, high knees, and so many more exercises.
The key to making this effective is using your creativity and not allowing the lack of a gym membership or lack of equipment to stop you to get to your goals.
A sample workout that I use with my clients goes as follows
60 second run up and down the stairs
60 second push ups up and down the stairs
60 second two legged hops up the stairs
60 second single leg hop up the stairsRepeat cycle 3 times and make sure to put 100% effort.
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Increase your Heart Rate and Fitness with this Circuit
Warm up 10 minutes
Circuit
50 Lunges
30 Dumbbell chest presses 15lbs
50 Lunges
30 Dumbbell chest presses 15lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
Reverse Plank 1 minute
Traveling Pike or inch worm 15 yard
30 squats
12 Off set push ups per side
20 Reverse supermans 20
Plank 1 minuteCardio
Walk on incline for 30 minutes -
If you are trying to get rid of the extra fat on the back side of your legs or just want to feel more confident then the leg curl is a great exercise for you to do. This exercise will help in your overall program. You cannot spot reduce but you can most definitely build these muscles to become visible once you drop the fat.
Perform 10-15 reps of these exercises to really get the results.
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Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.
Remember every time you change your workouts up they will make your body change. Variety is the key to results.
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Upper Body Circuit
Do each exercise in each sequence for 15-20 reps with moderate weight and once you complete the sequence move on to the next one with no rest until you finish all 3 sequences. Your goal is to complete 3 rounds.
Sequence 1
Chest Press Machine
Seated RowSequence 2
Push up
Lat PulldownSequence 3
Dumbbell Chest Press
Dumbbell Back RowLike my facebook page www.facebook.com/thefiture for a chance to win a 90 day fully customized workout program.
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How to Tone Up the Back of Your Arms (Triceps)
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”Today is the day you can change yourself forever. Think about it, your new life can begin NOW.
Greg Marshall
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How To Curb Your Carbohydrates (Carb) Cravings
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Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
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Quick and Healthy Nutrition Tips for You
Greg’s Tips
• Eat lean proteins consisting of chicken, fish, lean beef, and
turkey.• Consume protein before eating carbohydrates to stabilize
blood sugar levels. This is true for both snacks and meals.
It is a great way to control blood sugar and appetite.• Eat complex carbohydrates consisting of whole grains, oats,
and vegetables.• If possible, choose organic/natural foods.
• Eat healthy fats consisting of olive oil, nuts, fats from fish,
and peanut butter.• Drink water when you feel hungry to avoid eating when you
are actually dehydrated.• Drink at least eight 8-ounce glasses of water per day.
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Know Why You Want to Reach Your Goals For Better Success
Discovering Your “Why”
In order to truly reach your potential and stay motivated for a sus-
tainable amount of time, you must understand your “Why.” Why
do you want to better yourself? What motivates you? It’s hard to
stay motivated just by telling yourself that you should do better
or be better—sometimes that can even be harmful. Instead, strike
to your core and feel the reasons why you are doing what you are
doing. And then take the time to figure out your “Why”: why you
want to better yourself.It can be hard, but allow your emotions to get involved in this
process to get the maximum results. We are driven to do things by
emotion. First understand the emotion that has kept you from at-
taining your goals or the emotions that support negative behaviors.
Then you need to give yourself a strong emotional connection as to
why you want to change your behaviors.
Ask Yourself:• Who was your role model growing up? And why?
• Who is your role model currently? And why?
• What makes you feel the most positive about yourself?
• What makes you feel negative and unmotivated?
• What kind of legacy do you want to leave?
• With what kind of people do you associate yourself?
• With whom do you want to associate yourself?
• Why are you going to make a permanent change in your life?
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How You Can Be More Successful in Your Fitness and Life
Often when you are looking to do the right thing and make the necessary changes you need to make in your life, especially when it comes to fitness, you need to invest in a daily exercise of writing down certain aspects of your day.
A successful exercise that you can use that can add a lot of value and help with positive reinforcement in your life is an exercise I personally like to do which is to answer the question…
What have I done successful today? Or what have I done right today?
The power of this exercise is it forces you to stop what you are doing and focus on not only the right actions that you are doing but how to correct or even increase the positive actions that you want to incorporate in your life.
It will give you a sense of control and allow you to slow your life down so every action that you are taking is intentional.
An example would be writing on the top of a piece of paper “Things I did right today” and then right below it you would right things such as
I did cardio for 5 minutes today
I did strength training for my legs today for 15 minutes
I stretched after my workouts today
I ate a healthy protein filled meal
I spent quality time with my kids for 30 minutes
I educated myself on the importance of eating a post workout meal
etc…These are some examples that I wanted to show you to give you some ideas on how this works. Share your thoughts
