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.
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 stairs
Repeat cycle 3 times and make sure to put 100% effort.
Looking for a way to get rid of the extra fat on your triceps (back of your arms)?
Do chair or bench dips. Make sure that as you are doing the exercises you are keeping your chest out and feeling the burn in your triceps. Do 10-15 reps for maximal benefits.
Leg Extension. The picture on the left is the starting position and the picture on the right is the end position. This exercise is a great exercise to develop your quadriceps (thighs).
Do reps of 10-15 for maximal results.
Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
• Eat lean proteins consisting of chicken, fish, lean beef, and
• 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,
• 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.
As you have your New Year’s Resolution and you have the fitness goals that you want to achieve one of the most important things that you will want to do is be extremely clear on what it is you would like to accomplish.
One of the best ways I have found and have used for a long time and have suggested to my clients and mentioned in my book is to put together a goal and vision board so you are consistently reminded of the things that you want to achieve.
Here is the video I created to help you get some ideas http://youtu.be/LHYSyevp4Jk
Today I wanted to share with you the importance of resting. Most people believe that the more you workout the better. This can be one of the main reasons why you are not getting the results that you want.
There are times where you want to increase how often you workout to get your body going and get yourself from the inertia of not exercising, but once you are in the routine of things you will want to make sure you are proactively setting up days where you rest.
Rest can be any form of sleeping or not working out and replenishing your body with the nutrients you need in order to recover. Results comes from the rest and recover stage as opposed to the actual workouts.
When you workout you are breaking your body down so that it can build up into something stronger and better. Do not overlook the importance of resting and sleeping if you are serious about getting the best results you possibly can, this can be the one thing that is holding you back.
Key tips are pay attention to how much sleep you are getting, how much water you are drinking, and what nutrients you put in your body.
You want to sleep anywhere from 7 to 9 hours based on your personal preference and how you feel. Use how you feel as the best way to figure out strategies that work for you. Do not worry about copying someone else’s routine.
As far as nutrients, make sure you are eating quality proteins and carbohydrates with every meal and drink a minimum of 64 ounces of water per day. These changes can make bigger impacts than you think.
Many people want to look and feel good about themselves. I personally think that by exercising and taking care of yourself, it is one of the best ways to accomplish that goal. By exercising consistently it will increase your body’s endorphins which is the body’s natural way of making you feel good.
The picture above is one of my clients that I train. His goal is to put on more muscle on his body. He is doing a phenomenal job and as his trainer I know how hard he pushes himself each and every day. I can notice a tremendous difference in how positive he feels and that translates into other aspects of his life.
Set time aside to take care of yourself because you deserve it. What is your fitness goal?
The Fastest Fitness Strategies to look your very best.
Choose 1 circuit and Repeat 3-4 rounds with no rest. The key to getting the abs you want is to push the intensity and not rest in between so the abs can get enough stimulation to change.
Ab Circuit 1
Reverse Crunch 60 seconds
Bicycle Crunch 60 seconds
Plank 60 Seconds
Exercise ball crunch 60 seconds
Exercise ball oblique crunch 60 seconds
Ab Circuit 2
Roman Chair Lift 60 seconds
Decline Ab crunch 60 seconds
Side Plank (each side) 60 seconds
Jack Knife 60 seconds
Rope Ab Crunch 60 seconds
Ab Circuit 3
Medicine ball twist 60 seconds
Medicine ball crunch 60 seconds
Medicine ball decline crunch 60 seconds
Medicine ball transfer 60 seconds
Bosu Ball crunch 60 seconds
Reblog to share with your friends and challenge them!
Choose one of the warm up routines to do before your workout. Warming up is too important to skip out on because it helps you workout harder and that means you will get more results. What is your favorite warm up?
Warm up routines
Warm up 1
60 seconds jumping jacks
60 second walking lunge
60 second push up (can be on knees)
60 second body weight squat
5 minute jog
Warm up 2
Stationary bike 5 minutes
60 second side shuffles
60 second step ups
60 second burpees
60 second arm circles
60 second plank
Warm up 3
Elliptical 5 minutes
60 seconds ab twist
60 seconds skip
60 seconds side step ups
60 seconds stationary lunge
60 seconds split squat jumps
Warm up 4
6 minutes Incline treadmill walk (5-10%)
60 seconds Incline treadmill (5-10 %)side shuffle each side
60 seconds Incline treadmill (5-10%) lunge
60 seconds Incline treadmill (5-10%) Backwards walk
I wanted to share a little bit about what we’ve been doing in the personal training and fitness industry.
I wanted to tell you a short story about what exactly inspired me to create the word “fiture” and the future of fitness and why we do what we do. And one of the biggest things that—it’s kind of a lofty goal—but I would like to change the fitness industry and, particularly, how gyms and personal trainers are viewed, and to represent something that is fun, exciting—something that is team-like where not only are we changing lives for our customers and our clients, but also we are in the life-changing business for our employees who work for us, and why they work for us. We definitely have a lot of fun; we do a lot of cool things together. We go out to dinner; group activities that make it like a family. The whole goal is to make Fiture—the future of fitness—a family, and draw you in to be able to be a part of something—to belong to a certain group.
Some of the cool stories that we’ve done are, we’ve bought heart rate monitors for clients who had heart problems; we’ve designed nutrition programs for people who really needed help with nutrition. We’ve hired people—we’ve even taken some of our trainers when their cars are broken down, picked them up and drove them to work, and back, every day, in the morning and at night, just to give that team feeling. We’ve done all types of things, and we’re always, constantly trying to build and grow the size of our group. This is what I like to consider something that’s a mini tribe or a gang, if you will, that’s something we all represent. We all have the same beliefs of being a team player; being on the same page. Helping other trainers out. Helping other gym professionals out. Helping clients out. And just constantly trying to find more and more ways to help more and more people. That’s the goal. That’s why I started this blog, to figure out a way to draw more people in to reach this lofty goal.