This may come as a surprise to some people but guess what? We have known what works for getting people into great shape for years and years. There really is no hidden secret on how to get into great shape. The only thing that has changed and continues to change is that there is more and more stupid and senseless misinformation that comes out, ultimately making it harder for those who don't know to figure out what they need to do. Today, I'm going to give you one giant piece of advice that is guaranteed to help you make progress with whatever your goals may be. GET STRONGER!!!
Strength is the one physical quality that will have positive effects on pretty much every other physical quality. It will make you faster, jump higher, improve cardiovascular performance, prevent injury, improve power output, improve quickness, better coordination, build more muscle, lose more fat, increase bone density and the list goes on. On the contrary, spending too much time on a quality like aerobic endurance can have negative effects on strength and other qualities (if not programmed properly). Strength is the root quality that needs to be developed regardless of goals, plain and simple!
So, forget all of the garbage. Forget about counting your calories down to a t (unless you need to for some specific reason of course, i.e. bodybuilding show), forget about worrying about how many calories you are burning during a workout, forget about what the latest magazine said about the "new" workout that will shed 20 pounds in 2 days, forget about what the skinny fat self proclaimed commercial gym "expert" says about the 20 supplements and 30 hours of cardio you supposedly need to do every week, forget about what your friend's dad's doctor told him about exercise and focus on getting stronger. Set some goals in the big bang exercises. Try to add 20 pounds to your squat or deadlift. Try to do 10 pullups with your bodyweight. Try to press or row 10 more pounds. Add another plate to the sled. Push the prowler for 2 more rounds with ten more pounds. Push yourself past limits and gain STRENGTH. If you do this, you are guaranteed to make progress and get results. You will build more muscle, you will lose more fat, you will perform better on the field, you won't get hurt picking up a pencil and you will grow stronger as a person both mentally and physically.
If you feel lost with your training, simplify things. Just get stronger!!! And like I always say, consult a qualified professional to at least set you on the right path with programming and technique. LIVE STRONG BABY!!
Thats Samantha. She has built a rockin body by pushing herself past limits and striving to get stronger. Shes not lifting 2lb pink dumbbells, performing endless hours of cardio on the elliptical or starving herself to be "skinny." Shes lifting heavy things and breaking goals and personal records. Thats close to 200 pounds shes pulling there and she does the same with squats; not to mention knocks out around 8 bodyweight pullups and around 30 pushups. The results? An awesome body that is strong, fit and functional that many set out wanting when they begin their workout journeys. The recipe is there for you folks, you just gotta make it happen!!
One of my clients who I am working with at Southridge, Dennis, has been training with me now for about 5 to 6 weeks. He is moving a million times better than he was when he first started. I remeasured some things with him yesterday and after just 5 weeks, he is down 10 pounds and 3% bodyfat. He is also very happy about the fact that he added over 50 yards to his golf swing. He is looking better, moving better, and feeling better and he is in his sixties. Before starting, he wasn't sure it was possible to make these kinds of improvements but he is now seeing the beginning of even greater improvements. Imagine where he will be months from now. Its never too late to start training and improving yourself. You don't know until you try so why not give it a shot?
Another great client of mine, Mark, has been working with me for just over 4 weeks now. I remeasured some things today and he is down 10 pounds and 3.5% bodyfat. He also has lost 2.5 inches off of his hips and 1 inch off of his waist. He is also getting much stronger, putting on muscle, and moving much better. To top it all off, he now has no more pain in his back or shoulders. This is all after only 4 and 5 weeks.
I am very proud of both of these guys and can't wait to see how much they improve in the future. I will get some pictures up in the future.
Wanna get started and see some real results? Come try me out, you have nothing to lose.
I can't tell you how many times a week I have to explain to people about the correct way to eat in order to speed up metabolism and lose fat. Time after time, I run into people or hear about people who think that eating almost nothing maybe once or twice a day and practically starving themselves is the way to lose weight. This is not only unhealthy, but KILLS your metabolism and slows it down to the rate of a snail.
When you eat very infrequently like this, your body doesn't expect to get more food anytime soon so it goes ahead and stores what you do eat as fat, so that it will have something to use when it needs it. Your metabolism slows down and you burn off nothing. When these people do start to eat anything in excess of their crumbs they've been getting, their bodies blow up because their metabolism has slowed so much and everything gets stored as fat.
On top of these poor eating practices, a lot of these people seem to do lots of steady state cardio. This promotes muscle wasting since they have no fuel to use and burn off; which in turn kills metabolism and fat loss even more, since muscle is so important.
What you need to do for optimal fat loss and leanness is to eat a small to moderate sized meal around every 3 hours, 5 to 6 times a day. When you do this, your body expects more so it doesn't need to store things all of the time, and is able to use more of what you give it as fuel. This speeds up your metabolism and your body ends up doing things much more efficiently. Couple this with an effective exercise program and you will be a lean, fat burning machine.
Do you want to look like this?
Or would you rather look something like this?