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I think that diet and the foods that we eat are the most important factors in gaining the lean, ripped look that so many are after. That being said, the muscle building routine that you follow is also very important.
I am going to go over something that may have more of an effect on your muscle building efforts than you can imagine. In fact, it may make the difference between being that guy or girl that lifts each week at the gym and makes no progress, to being the small few that makes steady gains year around.
[The lean, muscular look is what most women prefer over the big, beefy steroid heads. So many men turn to lifting weights in hopes that it will help them find the perfect girl. Of course there is so much more to it than just what you look like. But following a sensible workout plan like "Visual Impact" surely can't hurt!]
Fitness expert, Rusty Moore created what I believe to be the best muscle building routine out there. It is called “Visual Impact” and I have been following it for around four months now. I can’t say enough about it and I learned more from Rusty on how to build muscle than any other program that I have followed. That is saying a lot because, I have been training for over 25 years! Read the rest of this entry »
I was checking out some of my different friends blogs and all of the great information that is out there. I thought that you might also like to see their take on fitness and weight loss, so I compiled a list of my favorites. Let me know of other blogs that you like so I can go and check them out also.
Here they are:
1) Fitness Black Book: This is Rusty Moore’s site and is by far one of the best fitness blogs out there. If you haven’t yet, you should really check it out because Rusty really knows his stuff! He also has an amazing product called “Visual Impact“, which is the best that I have ever seen when it comes to getting the lean, Holloywood look that is so popular today. This is definitely not for the hardcore steroid heads, unless they are looking to come over from the dark side.
2) Mark Daily Apple: Mark Sisson is the owner of this great blog and he also is the author of “The Primal Blueprint” book. Mark has a unique angle at teaching people the proper way to eat to achieve optimal health and fitness. Mark’s blog has an incredible amount of information and his posts are usually a little humorous as well, which fits my personality perfectly. Read the rest of this entry »
Child weight loss problems are increasing every year just the same as adults. I went to a state park at Lake Erie, north of where I live for the weekend, and was amazed at what the majority of the kids look like. I am not trying to be critical and I am definitely not making fun of someone else’s kid. The sad truth though is that as a society, kids and adults alike, we are getting fatter and more out of shape every year. The media, grocery stores, and the food industry in general are literally shoving the worst diet in history down our throats.
I can remember when I was in school as a child, there were a few overweight kids, a few extremely skinny kids, and the rest of the kids were pretty average. I challenge you to go to any public pool, lake, or beach and see if you can find more in shape people than overweight people. You won’t be able to. In fact the “average” kid is overweight!
[If you look like this, it is going to be hard for your kids to eat any better than you do. With the food industry shoving as much high carbs, sugars, and useless calories down our throats, our kids need us more than ever to set a good example.] Read the rest of this entry »
Fast easy weight loss is not only possible, it’s inevitable as long as you follow a few simple diet guidelines. In today’s world of breakneck speed, we want everything fast. Fast cars, fast internet, fast women. . . OK maybe not all of us want fast women. I was just making sure that you were paying attention! I think you get the point though. We want whatever we want and we want it now.
[Remember this scene from the movie, Stripes? My hobbies are fast cars and fast women, that's why the guys in my car club call me cruiser. Should of called him the dork! What a great movie! There are so many classic lines in this movie. If you never saw it, you have to check it out!]
Weight loss is no different. Once we decide to lose weight, we want to lose it fast and easy. We don’t want to hear about losing a pound a week or dieting and exercise. We want to lose 30 pounds in 30 days, while sitting on our couch, and while you’re at it, throw in the guy or girl of our dreams, right? Read the rest of this entry »
Fasting to lose weight really can’t be beat and if you eat low carbs in between fasts you will turn in to a fat burning machine. . . literally! Quit playing around with the fad diets and magic pills. Try intermittent fasting and get that hot body that you had back when you were younger. Your guy or girl will love you for it!
[I'm not saying that fasting will get you the guy or girl of your dreams, but don't we all feel better when we are in shape and confident, regardless of what we have on? This hot couple don't look like they are self conscious about their bodies, isn't it your turn now?]
There are many reasons why fasting works so well, below is a list of my top 3 reasons. Read the rest of this entry »
If you’re reading this, I am going to assume that you are looking for the secret to losing weight quickly. I am going to go over that in this post and get you on your way to losing weight, getting healthier, and looking great.
One of the biggest things to consider when trying to lose weight is whether your diet is putting you in a caloric deficit or not. If your are eating more than you are using on a consistent basis, you simply are not going to lose weight.
Don’t worry, this isn’t the big secret. In fact it is widely known by most people that you need to take in less calories than you burn to lose weight. This is why people go on diets. It is really easy to start a new diet, it is very hard though to stick with the diet. It goes even further though, the problem lies not only in consistently eating less, but also in what you are eating.
That being said, let’s go over how different foods will affect your ability to lose weight. The main thing that you should concern yourself with when planning your diet is how your body responds to insulin.
[The Big business that is the food and diet industry don't want you to know the truth about losing weight. They only make money when we consume, not when we eat less. They spend around 10 billion dollars a year on advertising to keep us buying their products. This is why the world in general is getting fatter and their wallets are getting fatter also!] Read the rest of this entry »
Okay, I’m sorry for the incredibly corny title to this post! Please forgive me and let’s move on! Circuit training exercises can vary and be used for bodyweight training, dumbells, kettlebells, as well as machines. Since I am a big fan of training outside or at least outside of a gym, I am going to go over some bodyweight exercises that you can use in your next workout.
In a recent post, workout without weights, I gave a list of 9 exercises that were designed to be done one after another for around 50 reps per exercise. If you tried this out, I am sure that you had a killer workout and were pretty beat at the end of it. In that post I talked about doing all of the reps (usually 50 reps) for an exercise before moving on to the next exercise. Another way to use these exercises are to do them as a circuit, doing less reps, but for three circuits.
[I think this girl has a really nice basketball! I know that this has nothing to do with this post, but I'm just saying! Besides, who doesn't like basketball?]
Example:
1. Prisoner Squats (15 to 20 reps)
2. Close grip Pushup (15 reps)
3. Bulgarian Split Squats with Jump (15 reps)
4. Inverted Rows with Rope or from a barbell (10-15 reps)
5. Spiderman Pushups (15 reps)
6. Pull ups (10 reps) either with rope or from a pullup bar
7. Mountain Climbers (15-20 reps)
8. Hip Extensions (15-20 reps)
9. Planks (45-60 seconds)
Here are the top 5 reasons why you can’t lose weight and what you can do about it.
1) Too many calories:
If you are eating more calories each day, (or at least on a consistent basis) than you are using, you are not going to lose weight. People will almost always under estimate the amount of calories that they are eating each day. The food industry today is geared towards convincing us to consume as much as possible. This is a good business plan for them, but a bad lifestyle for us. The more that we consume, the more that they profit.
This is why we are told that we need to eat 6-8 small meals a day. This is supposed to keep our blood sugar levels on an even keel and keep our bodies from rebelling against us and going in to “starvation mode“. First of all, I totally disagree that the body will go in to starvation mode from eating less than 6-8 meals a day. I have used intermittent fasting as a way to cut calories and have never had a problem with this phantom “starvation mode”. Although I don’t believe in the tooth fairy or the boogey man either. I guess it’s because I stay very lean by cutting calories and have never experienced the starvation mode, tooth fairy, or the boogey man! I guess I just need to see it to believe it.
Trying to lose weight and exercise properly can be super frustrating, especially if you are not making any consistent progress. Don’t feel bad, at least you’re not trying to run a fitness blog!
Regardless of how many meals that you eat, you need to create a caloric deficit on a consistent basis, in order to lose weight. The more meals that you eat, the more chances that you have to overeat or eat useless calories from drinks, coffee creamers, salad dressing, etc. that you do not even realize you are eating. Keeping a food journal is an excellent way to keep track of what you eat and how many calories you take in each day. If you don’t want to do this all the time, at least do it for around a week. I think that you will be surprised at what you really eat on a weekly basis. Once you see how many calories that you are normally taking in, you can then cut them down and see what results you get. After that, it is just a series of adjustments to keep your calric intake less than the amount that you use. Read the rest of this entry »
Tired of the gym and longing to get outside in to the nice weather? You should workout without weights for a few months and just concentrate on body weight exercises outside in nature. In fact, I am going to go over a routine that I designed to do just that.
I wrote in my last post about how I love to train outside with body weight exercises and how easily it can be done with little to no equipment. In this post I am going to go over a sample workout that I have done in the past that you may wish to try out. This is pretty basic and as you get used to it, it can be made more difficult with some variations to the exercises. Always train safely and do not push too hard, only you know your own body and limitations.
[The military are some of the toughest people on the planet, especially the special forces. They usually don't have access to a gym and when they are out in the middle of the desert or in the jungle, they rely on body weight exercises to stay in optimal shape. I was on a submarine while in the US Navy, and did my share of workouts without any weights and was able to still train incredibly hard!]
The purpose is not to follow this routine exactly, but to just give you an idea of what type of routine that can be done outside. I usually take a bunch of different workouts or philosophies that I have learned in the past and make my own workouts out of them. I have yet to find the perfect workout, but there are many that I have tried that work well depending on what I am trying to accomplish. This routine will work great for getting in to shape and losing weight. I am not saying that you can’t gain muscle or strength with it, but I think that there are better ways to do that. For me, this is more of a general maintenance or weight loss program to do in the warmer months of the year, while being able to get out of the gym for a while. Read the rest of this entry »
Tired of the same boring gym atmosphere and looking for a change in your workouts? I have a routine that you can do that not only works great, but is most likely different and more fun than anything that you can do in a gym. I don’t really think that you should give up your gym membership, but this workout can give you a change of scenery and get you excited about working out again. In reality, it may not be that much different than what you are doing now, but there is a little twist to it that makes all of the difference. I have taken something that works great in a gym and found a way to do it outside in nature.
[I live in Pittsburgh and it gets very cold in the winter and we only have so many sunny days in the summer. When it is sunny, I want to spend as much time as I can outside! That's why I really love training outdoors!]
I am talking about a full body workout with resistance training as well as HIIT (High Intensity Interval Training) that you do outside in the woods, at a park, in your yard, or wherever. The best thing about it is that you don’t need to bring a bunch of stuff with you like weights or benches. This was the thing that was holding me up for the last year. I always wanted to be outside, but I still wanted to do resistance training and I wanted to train hard. With all of the different body weight exercises and full body circuits that I have done, it finally dawned on me that, I can do these anywhere. . . even outside. Read the rest of this entry »
Of course you want to lose weight really fast! In todays world of I want it and I want it now, we want everything fast! We want our cars fast, our internet fast, our food fast, (which is one of the reasons there are so many overweight people), and we want to lose weight and build muscle fast! Oh, and we also want to get rich fast, which is why we see so many people playing the lottery everyday.
I am all for getting things fast, but in reality you have a better chance of keeping the weight off if you lose it slowly. Most of the diets that you see that guarantee you will lose 10 lbs in a week either don’t work or are only going to cause you to lose water weight.
[Remember this scene from Something About Mary? It's pretty hilarious with the 7 minute abs!]
If you are serious about losing weight, you should concentrate on changing your lifestyle and food habits and try and lose around a pound or two at most per week. It may not seem like much but over the course of a few months, you will be well on your way to losing fat versus water weight, and more importantly keeping it off. Read the rest of this entry »
One of the best things that I ever did was to start a workout journal to chart my progress. I have all of my workouts that I have done over the last fifteen or so years. It is great to be able to go back and see what I was doing that many years ago and what worked and what didn’t. I can easily see how strong I was (or wasn’t) and how much I weighed. My only regret is that I don’t have one from my very first workout, way back over 25 years ago! It would be great and probably funny to see what I did!
During that time, I competed in powerlifting, did one catastrophe of a natural bodybuilding show, and did many Tae Kwon Do fights. It is really helpful to see how I trained and even what I ate. If you aren’t keeping one now, do yourself a favor and start. Once you get in to a routine, it really doesn’t take that much time and it will definitely make you more productive in the gym.
[This is all it has to be, just a plain .79 cent spiral notebook. It may be cheap but it will bring you more value than you can ever imagine!]
If you are one of the many people that are looking to lose weight and get in shape, whatever you do, don’t be realistic! What am I talking about? I’m talking about finally getting the body that you want. Don’t settle for what you think you can do, or what your friends say you can do, or what Dr. Phil says you can do.
If you are going to actually make a change in your life and get the body of your dreams, then you are going to have to dream big! The majority of people that want to lose 50 pounds set a goal to lose 20. They figure that this will get them on track and moving in the right direction. Don’t do this. Setting a goal to lose 20 lbs. when you need to lose 50 lbs. is not going to inspire you. It’s not going to keep you excited and get you out of bed in the morning. It’s not going to stop you whenever you grab that third cookie after dinner.
It’s time for you to quit setting goals on what you think you can do and start setting them on what you really want. Don’t worry about what others will say. In fact, don’t tell them about it unless they are supportive of you and will help you with your goals. Some of your best friends and family members may be the worst people in your life to tell your goals to. It may sound silly, but it is true. They may have the best of intentions, but will not be of any help. Read the rest of this entry »
Since this blog is about getting in to shape regardless of your age or level of fitness, I want to talk about the simplest way to exercise, which is walking. Walking is as easy as it gets, in fact we all have been doing it since we were toddlers. The questions is though, “Is walking effective for losing weight?” There are many layers to the answer and it mostly depends on what level of fitness that you are at and how you use walking in your routine.
Walking can be very effective if used right and a complete waste of time and energy if done how most people do it. If you put walking up against doing nothing, or worse sitting on your couch eating potato chips, of course walking is the more effective way to lose weight. But when you put it up against many other forms of exercise, walking can fall short and yield little results. How many overweight mail carriers have you seen? Surprisingly, I’ve seen alot. If just walking was the answer to weight loss, this wouldn’t be the case. (I not trying to be rude, I’m just saying.)
[Not everyone was built to have six pack abs! With a little work though, we can all look our best. What a handsome fella, huh? I am the proud owner of an English Bulldog named Clark Griswold. He is just a mess and we love him! They are the best dogs and great around kids, too!]
Once someone decides that they are going to start to exercise, the first step usually will involve some sort of diet and starting to walk or jog around the neighborhood. This is a start and will be effective for a while, but it is not going to get the results that most people need to stick to their exercise goals. I am going to go over some different ways that you can approach your exercise routine that will be more effective but allow you to break in to it slowly. Read the rest of this entry »
Do rapid weight loss diets actually work or are they another way to frustrate us on our journey to getting in shape? Well, it depends on how you look at it and what your idea of “working” is. I know that if you could help it, you wouldn’t ever go on a diet again, right? I think this is the case for most of us. We try dieting for the results, not for the fun or pleasure that they bring!
I don’t think that you should ever go on diet and hopefully after reading this, you will feel the same. For now though, lets get in to why people try diets and why they don’t work.
[It's time to kiss that diet goodbye! Quit wasting your time and get on track to getting your perfect body!]
[The lean, muscular look is what most women prefer over the big, beefy steroid heads. So many men turn to lifting weights in hopes that it will help them find the perfect girl. Of course there is so much more to it than just what you look like. But following a sensible workout plan like "Visual Impact" surely can't hurt!]
