not getting results? change things up

First of all, you should be following some kind of program whether you’re after fat loss or your goal is to gain lean muscle.

You need a guideline, something that has progressions and changes as you get stronger and in better shape. Read the rest of this entry »

Douchebagitis

Douchebags!

Douchebagitis is a disease that’s been attacking gyms for years now. Read the rest of this entry »

3 Effective Abdominal Exercises

Who doesn’t want a 6-pack, or at least a flatter stomach?

Here’s a quick abdominal circuit. Do this full circuit 3x at the end of your workout.

• Choose 3 exercises
• Do all 3 in a row
• Rest for 30 seconds
• Go again 3 times Read the rest of this entry »

Balanced Life: 3 Fat Loss Exercises – Video

Here are 3 great exercises for fat loss. I included 2 variations of the first two exercises in case you wanted to mix it up a bit. Read the rest of this entry »

Quick Workout: Video

This video shows a great method to shortening up your workouts.

I’ll do this same split for 3 weeks. It’s a great way to workout every muscle in two workouts. I’ll do each workout twice in a week each which allows my body more growth time than simply hitting each muscle once.

The idea behind gaining lean mass is to break down your muscle as fast and as much as you can while burning fewer calories. I gained 28 lbs of lean muscle, working out 25-45 minutes 4 times per week. My workouts were shorter, more intense, I gained muscle faster than I ever had and I was leaner than ever before as well.

Read the rest of this entry »

The Balanced Life – Time Management

How do you fit the right workouts and the right meals into a busy schedule?

• Clearly identify your goals. When I did this I was able to plan more clearly and in turn fit much more into my day. Clear goals keep you focused, they also allow you to see how you’ve progressed. Visibly seeing your success will help you big time. Writing down clearly defined goals helped me realize what I was doing wrong and when I made the changes I needed to make, they helped me see the proof of my success.

Write down both short and long term goals and keep them measurable.

• Whether you’re trying to lose fat, gain muscle or both, you have to plan your week out! Winging it won’t work.
  

For both gaining weight and losing it, you should be getting in 5-6 meals a day. Each meal should have a portion of protein and a portion of whole carbs or veggies, or both if you can fit them in. If you’re trying to gain weight your meals should be much bigger.

You don’t have to continually be counting calories, but to get an idea of how many you’re taking in each day try the google calorie counter. I’ll use this every now and then just to check up on my diet and make sure I’m getting enough calories each day.

Before I started planning out my meals I’d get stuck buying something quick to eat that was high enough in calories to cover a meal, but didn’t have the same nutritional value as a well balanced meal would. These high calorie snacks are the worst! They’ve got very little nutritional value and are full of empty, useless calories. So try planning your meals. It’ll do wonders for your diet, your goals and your health. Read the rest of this entry »