Supplements: Some people love them, some people hate them. On the one hand, you get those who base their diet around supplements, and have food and training as an afterthought. Then you have those who will never, ever touch supplements under any circumstances, deeming them “processed” and “un-natural.” The truth is, both these camps are way off the mark. Supplements won’t make or break your fat loss – in fact, you don’t NEED them, but there are a few that can have huge benefits, and get you to your goals even quicker than with training and diet alone. The trouble is, there’s a lot of supplement confusion out there. But today, I’ll clear that confusion up once and for all. Vitamin D Do you live somewhere that’s sunny all the time? Where it hardly ever rains and you can walk round in short sleeves 11 and a half months of the year. No? Then you’d benefit from a vitamin D supplement. Our bodies synthesize vitamin D from sunshine, and it plays a vital role in immune support and fighting off colds and sickness. Fish Oil The healthy fats contained in oily fish have so many benefits that they could make up an entire article of their own. All I’ll say for now though, is if you want stronger joints, healthier bones, and quicker weight loss, then a fish oil supplement is a must. You could just eat oily fish every day, but even doing that you wouldn’t get quite enough of the essential fatty acids, plus, do you really want those fishy burps? Multivitamins Even if you eat a varied diet and include fruits and vegetables on a daily basis, you can’t go wrong with a good quality multivitamin. They’re inexpensive, easy to get hold of, and will make you feel instantly better. Creatine Monohydrate Creatine isn’t just for bodybuilders or those looking to get bigger and stronger. It helps in the regeneration of ATP – the fuel your muscles use for exercise – so will mean you can train harder, for longer, and ramp up your results. BCAAs Need a boost in your workout? Then BCAAs (Branched Chain Amino Acids) are your answer. Conjugated Linoleic Acid (CLA) Another fat-fighter, CLA helps keep you lean your round, and supports an effective fat loss diet. Karbolyn For my Carb Cycle program, I rely heavily on Karbolyn. On the high-carb days, it can actually be difficult to get enough carbohydrate from whole-food sources, so a high-carb powder like Karbolyn is a lifesaver. Not only that, but it digests quickly, making it ideal pre-workout for an insane muscle pump. Protein Powder My preferred protein powder is a grass-fed, natural whey powder. Why? Well, I believe it to be the highest quality out there. I don’t like sugars, sweeteners and additives in my protein powder, so I always recommend people to buy grass-fed whey where possible. Protein Bars For a fat loss snack, you can’t beat protein bars. The only issue with many protein bars, however, is the sneaky added fats, sugars and oils that make their way in when manufacturers try to cut corners. You don’t get that with Quest Bars though. ☺ I’ll admit – I actually have a bit of a Quest Bar addiction. They’re not the worst thing to be addicted to though – with over 20 grams of protein per bar, and a whole load of fiber, they’re an awesome on-the-go snack. So, there you have it – my 9 favorite supplements. Now, you don’t need to buy all of them. In fact, you don’t need to buy any of them, but if you want to try some out, and see how supplements can speed up your progress, these are the ones to go for. I’ve made specific recommendations in the video, and linked everything that I personally use, so if you want to see these more in-depth, click the link and head on over. Tweet 6 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
This question and answer session is with our Morellifit Coach Chris. Todays topics cover supplements. Is Whey Isolate Good? Absolutely, in terms of supplemental proteins, isolate is King. It has the highest bioavailability. It had a bioavailability of 159. Bioavailability is how well our body absorbs and utilizes protein. We can use this term for anything, but right now we are in the context of protein. The egg is the set point at 100. The egg is considered to be 100 in bioavailability. Whey isolate is at 159, meaning it is way up there. That means your body utilizes whey protein isolate better than any other protein that you can take in. What are your views on Casein? Is it good? Milk contains proteins. You might see on the back of ingredient labels milk protein isolate, milk protein concentrate, and calcium casein. Casein is a main protein found in milk. So milk protein is the whey and the casein together. When we take something like the whey protein isolate, what we are doing is pulling the whey away from everything else and isolating it. Casein digests a little slower, and it’s a different kind of protein. Whey isolate digests just a little faster. Most people are not allergic to whey protein, but a lot of people have allergies to casein. Michael has had severe allergies to casein, and that’s not uncommon. Casein is a protein that can agitate the intestines, and you may or may not have this issue, but I would tell you to stay away from it if you can. It is not considered a high quality protein. It’s bioavailability isn’t near a great as whey protein isolate. Pre-workout Supplements in a nutshell? Pre-workouts, if your someone who’s taken them for a long period of time, you’ll know what that crash is like when you come off of them. You crash hard. The reason is that they are pounding your central nervous system, and they are pounding your adrenal glands to release epinephrine. And caffeine does the same thing, but to a lesser degree, and it’s a lot healthier for you. What I would recommend to you is coffee. And if your going with coffee, which I recommend, go with an organic coffee like Grind. It’s really difficult to find a high quality coffee without a lot of extra junk like pesticides thrown in. That’s why Michael came up with Morelli’s Coffee because it is a pure organic coffee from a small farm in Costa Rica. If you order it right now you can get free shipping. You can go to Morelliscoffee.com and enter FREESHIP and you’ll get free shipping on your order. Grind Coffee has become one of my favorite pre workouts. I do a shot or two of espresso before I go to the gym. It perks me up, gets me going and I have enough energy to where I can really push through a hard workout and I don’t crash. That’s the best part. If you take a pre-workout like you get in the stores, eventually you need it just to be normal. Your body becomes so adaptive to it, used to it, that you have to have it to feel normal. What I would recommend to you is that if you don’t like coffee or you don’t like espresso, just try it. Just start drinking it. I didn’t like it either. The last thing I wanted to do was grab a shot of espresso or a cup of coffee. It wasn’t my thing. I used to be hooked on pre-workouts. And I can tell you that my overall quality of life is much better, I’m not near as tired, not near as run down, not near as dependent on a harsh stimulus to work out. Coffee is awesome. Benefits of BCAA? When to take them? Branch Chain Amino Acids is what BCAA stands for. Branch chain amino acids are specific to skeletal muscle. Protein is made up of Amino Acids, and you take them in, you chew it up, its sits with some acids and enzymes and it gets broken up. They can take a long time time break down. Then those amino acids go to the liver and your body does what it wants with them. You take amino acid supplements like Primal Body Amino Acids which, we are coming out with, and these amino acids are specific to skeletal muscle. You want to take them intra-workout, that way they are in your blood while you are training. What that will allow you to do is go that extra mile, and push yourself a little bit harder. Your body is already taking and using them to start repairing damage that is created during exercise. And it is creating an anabolic environment. That is an environment where we build up muscle tissue. Where as exercise in itself is a catabolic in nature, so your breaking muscle down. What are your views on fat burners? Fat burners are a lot like pre-workouts. They beat the crap out of your central nervous system and your adrenal glands. It can actually create more damage in the long run then the gain or benefit your going to have doing them. Just don’t do them. We all want that quick fix, but what is going to happen when you stop taking those fat burners and then don’t change anything else in your life. You are going to go right back to where you were and maybe even worse because your adrenal glands are shut down. Now, you could screw up your thyroid, and a lot of different things that can screw your metabolism up. Just stay away from them. I know there is a great selling point, which is if I just take this pill, I don’t have to change anything else, I don’t have to work any harder and I’m going lose fat. But I want you to think long term. What’s going to happen when you
Looking to shape up your diet plan? If you’ve been reading about nutrition, you’ve likely heard the term ‘macro’, along with the words proteins, carbohydrates, and dietary fats tossed around over and over again. You have a good idea of what these mean, but when it comes to setting these up in your diet, you’re confused as ever. Some sources say you should be eating 30% protein in your diet while others say 1 gram per pound is the right number to hit. And when it comes to carbohydrates, the advice is all over the map. Don’t feel confused by this. In terms of structuring your macronutrient intake, it’s never a black and white picture. Not only do you need to consider what your goals are – be it fat loss, muscle building, aerobic improvement, and so on, but you also need to consider the workouts you are doing. An intense weight lifting program is going to require far different types of macros in a day than an easier going cardio workout will. Customization is key This said, let’s back up a moment. The Real Secret To Beginner Fat Loss Success Before you let all this confusion regarding macros overwhelm you, it’s time to forget about it. That’s right. The biggest mistake I see beginners who are looking for fat loss making is getting too wrapped up in the details. It isn’t going to matter if you are consuming 100 grams of carbs or 150 grams of carbs per day if those carbs are coming from white bread, sugary cereals, and processed foods. In either scenario, you will not be seeing results. Until you get the basics down first – that is, sound nutrition coming from wholesome foods, your macros simply don’t matter. As a beginner, you can see dramatic success – a major transformation even – if you just focus on eating the right foods. Only once you’ve done this for 60 days and feel confident you can make wise food choices wherever you go, should you begin worrying about macros. Perfecting Step 1 So I challenge you, for 60 days, to eat a completely clean and natural diet. This means choosing lean protein sources, plenty of vegetables, small doses of nuts and seeds, along with moderate amounts of fruit. Opt for berries for the best results as these are rich in antioxidants and lowest on the GI scale. Add small doses of complex carbohydrates from white rice, quinoa, and sweet potato around your workout periods to fuel your muscles and you will be all set. This also means cutting out any forms of sugar and processed carbs, staying away from all deep fried foods or those high in unhealthy saturated fat, as well as forgoing all alcohol for this 60 day time frame. Once you have achieved this, then we’ll talk about macros. But for now, this is the bigger priority and should be your only focus as it pertains to nutrition. If you need help knowing which foods are allowed and which aren’t, pick up one of my programs and follow the macro list & grocery guide included. If you eat all the foods on this list and that’s all you worry about, I promise you, you’ll be loving how you look and feel in no time. As always thanks for following me, and giving me the opportunity to do what I love. ~ Michael Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
You’ve been lied to… Milk is a staple of the American home. For 50 years, we’ve been told that it’s healthy and should be part of a balanced diet. But, if you knew what’s really floating in that glass, you would never drink another drop of this toxic beverage as long as you live. Milk has become the staple American drink of choice at meal time. We are told to eat our cereal with it, have a glass with dinner and to eat yogurt and cheese if we want to get our daily amount of calcium. We have been told since we were children to drink our milk if we want to “grow big and strong”. However, this couldn’t be further from the truth. Milk is loaded with chemicals Milk is a toxic concoction of the following: Hormones, rBGH, pus, blood cells, gastrointestinal peptides, and antibiotics. Does this sound like anything you should be consuming on a daily basis, let alone EVER? Let me explain these further for you. One glass of milk contains 59 different bioactive hormones, according to endocrinologist Clark Grosvenor in the Journal of Endocrine Reviews in 1992. Would you want you and your family taking estrogen, progesterone, and prolactin pills on a regular basis? If you drink cow’s milk, and eat dairy products like cheese and ice cream, you are consuming these dangerous substances. Cows are pumped with cancer related hormones In case you didn’t know, rBGH, which is Recombinant Bovine Growth hormone, is a genetically engineered hormone that is directly linked to breast, prostate and colon cancer. It is said that roughly half of the herds of cows in America are infected with this virus. In American dairies, the average lifespan of a cow has decreased from a natural lifespan of 25 years to just 5 years. During those years the cow spends its time in a constant cycle of providing milk from painfully engorged udders. The pus from a cow that has developed mastitis ends up in its milk, which then requires an increase of antibiotics. Mastitis is a persistent, inflammatory reaction of the udder tissue that can be fatal to the cow. Diseased cow fluids found in milk National averages show that at least 322 million cell-counts of pus are in each glass of cow’s milk. This is well above the human limit for pus-intake, and has been directly linked to para-tuberculosis bacteria, as well as Crohn’s disease. What it comes down to is that you are literally drinking body fluids from a diseased animal when you drink milk. If you are eating cheese, you are eating a concentrated amount of milk in a small serving! You’ve got thousands of studies published in scientific journals, plenty of evidence that tells us that milk does not do the body good. Try healthy milk alternatives With that said, try going dairy-free for a week or two and let us know what changes you notice in your body and the way you feel. There are great options for substitutions of milk; try coconut, almond, flax or hemp milk. Try coconut and almond yogurt. Instead of using butter, use coconut or palm oil. We encourage all of our readers to do their own research to find out the scary reality of the dairy industry and the products they push on us every day. Be smart and be well. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
The question I get asked every single day from people all across the world is “how do I spot reduce or target fat?” In other words, they want to know how to get rid of flab, specifically in one area of the body such as the thighs, stomach area, or arms. So, if you are wondering how to target that last bit of fat you just cannot seem to get rid of, the short answer is you simply cannot “target” and reduce fat in one specific area. While it is true that you can tighten muscles in a specific region, you cannot spot reduce fat. To reach your goal, you are going to have to burn fat and calories via a well-rounded, full-body workout routine. That’s what this post and the video below is all about. So, what is the absolute best way to burn fat and burn calories? Fat Burning with Weights The first and best thing to burn fat is weight training. If you are not hitting the weights, you are doing yourself a disservice. To burn fat you must do some weight training. Simply running, no matter how often or how far, will most likely fail to provide you with the results you desire. And, if you are already running on the treadmill morning, noon, and night, chances are you are not getting the results that you want, or you are going to hit a fat-burning plateau. You must implement weights to get over this fat-burning plateau. Try using free weights before your run. Or, make a schedule where you do aerobic exercise every other day, and weight training on the days in between. Using Machines Instead If weights of any kind are foreign and unappealing to you, I recommend hitting the gym to use their exercise machines. What I recommend is upper-body/lower-body workout protocol. Go from an upper-body machine to a lower-body machine with a little bit of rest in between and continue to do that. Pick a total of eight exercises and continue to go back and forth for 40 to 50 minutes. Doing so proves far more beneficial when it comes to fat-burning than an hour of cardio. Then to finish it off your weight training (or machines resistance training); do some HIIT training, High-Intensity Interval Training, for short bursts followed by some rest. High-Intensity Interval Training High-intensity interval training (HIIT) consists of short bursts of intense exercise with brief breaks in between to rest. HIIT burns fat and calories exceptionally well and at an accelerated rate. Weight train (or machines) for forty minutes, followed by twenty minutes of some form of HIIT.This right here is an amazing training session protocol to reduce fat and burn calories. It doesn’t get any better than this. Burning Fat with HIIT Max For those interested in really burning fat, I recently launched HIIT Max (insanefitnessanywhere.com). It’s a full-fledged High-Intensity Interval Training program. Hundreds of people downloaded it within the first forty-eight hours of its release. And I have received numerous emails from individuals reporting success from using the program. HIIT Max is an inexpensive way to efficiently engage in HIIT. It is far less expensive than a personal trainer, and can be done from the comfort of your own home. I recommend trying it out. It may or may not be right for you. Either way, be sure to implement some sort of high-intensity interval training into your exercise routine. In conclusion, there is no short cut to reduce fat in one specific area. However, following the above methods will help you reduce fat in the area you are targeting as well as in any other areas where excess fat is lingering. Implement this. Let me know below in the comments how this is working for you. Stay in touch with me. And until next time, take care. Tweet 3 Share 6 +1 0 Reddit Pocket Pinterest LinkedIn 0
, wanted to know what they could replace soy with. So, my goal with this post, along with the video below, is to merely provide you with honest fitness information that will enable you to uncover previously unknown truths about soy that will enhance your life. As always, you are encouraged to do your own research on the subject after reading this. Now, it’s time to uncover the cold, hard truths regarding soy. The Truth about Soy Soy contains trypsin inhibitors, which inhibit protein digestion and impair pancreatic function. This leads to digestive distress. Soy increases the amount of Vitamin D required by your body, a vitamin that many are already deficient in. Soy increases levels of phytic acid, thereby reducing the assimilation of calcium, magnesium, copper, iron, and zinc. Soy causes phytoestrogens to disrupt endocrine function, potentially leading to infertility and an increased likelihood of breast cancer in adult women. Soy and Commercialism Before I discovered the truth about soy, I used to consume tons of soy. I used to have soy milk in my coffee. I used to eat products that contained soy. And if you go to the grocery store and grab something off the shelf, chances are it has soy and corn in it. That’s why it is important to remain mindful of soy ingredients when grocery shopping. A large majority of items in grocery stores contain soy, as well as corn, since both are cheap to produce. Unfortunately, at the end of the day, the average food manufacturer or company’s main priority is not you. Rather, it is the amount of profit they are making off of you. Consequently, the cheapest, which also happen to be the unhealthiest, soy and other unhealthy ingredients are thrown into their products and sold at a higher price in order to maximize profit. That’s the hard truth about soy. It is what it is. So what are better choices and alternatives to soy milk, tofu, or other soy products? Alternative Sources of Protein If you follow my work often, you are aware that I advocate the consumption of “whole foods” that are derived from as close to nature as possible. So, try to get proteins from sources such as turkey, chicken, beef, and high-quality lean meats. If you are going to consume whey protein, opt for a “Whey Protein Isolate” or a grass-fed whey product in order to avoid consumption of the harmful and toxic chemicals found in regular whey products. And, if you are drinking soy milk regularly, you can switch to almond or coconut milk instead. You also can even drink a conservative amount or little bit of whole milk…as in whole, organic (from pasture-raised cows) whole milk. Those are some alternatives to soy. I hope you found it useful. And, I love hearing from, getting your feedback, and answering your questions. So, please share your comments or ask questions below. Tweet 2 Share 25 +1 0 Reddit Pocket Pinterest LinkedIn 0
I read. A lot. I love learning, I love self-development, expanding my knowledge, and above all, helping you guys. And one of the amazing tips I picked up recently is all to do with reaching your goals. Actually, not just achieving your goals, but smashing your targets out of the park, and making them a breeze to accomplish. I learnt this trick from my buddy Tai Lopez. It’s genius, and you will love it. Before I reveal it though, let me tell you what this will help you with. The Art of Goal Setting Goal setting is key in your success. Without having set, defined, determined and realistic goals, you’ll get nowhere. So many people want to lose weight, get leaner, feel fitter and healthier, live longer, build bigger arms, or finally achieve that six-pack. But few follow through and do it – why is that? It’s rarely a lack of desire, or even a lack of knowledge – rather it’s a lack of goal setting. Or rather, it’s because people are scared to commit, and fail to use contrast bias. And that’s what today’s blog is all about. The Man on the Moon Before we put a man on the moon, how incredibly unachievable and implausible to you thinking shooting someone off into space and having them land on another planet sounded? It must have been pretty crazy, right? Pre-1969, few outside of NASA truly believed we’d ever do it. But we did. Despite this being such a lofty ambition, it was achieved, because a few dedicated, committed and disciplined folk dared to think big. And this is where contrast bias comes in. How to Use Contrast Bias How tough do you think it will be for you to lose 10 pounds? How about to run that triathlon you’re thinking about? Or to get your ideal beach body? Right now, you might think it’s pretty tough, and therefore, you’re unlikely to give everything 100%. But do me a favor, and put yourself in someone else’s shoes for a moment … So you have 10 pounds to lose and you’re scared. Well what about those guys and girls on ‘The Biggest Loser?’ How about Jared, the Subway guy? Or people who’ve got themselves from being morbidly obese and at death’s door, to slim, fit and healthy? They had a lot more to lose than just 10 pounds, yet they did it. So what’s stopping you from shedding your excess body fat. Let’s talk about performance for a second, too. You might want to run a 5 mile race in, say, 45 minutes. At the moment, if your only exercise is the odd walk or weekly yoga class, then achieving this probably feels like little more than a pipedream. But there are people out there running 5 miles with one leg. Heck, there are amputees and war veterans running 50 miles and completing ultra marathons with one leg. Suddenly, your goals don’t seem quite as scary. Think About Mr Armstrong Whenever you’re planning your goals, think back to Neil Armstrong. That man on the moon gig – that was huge. Just like losing 200 pounds for someone is huge. Just like conquering a disability to complete an ironman is huge. Your goals – as important as they may be – really don’t seem all that difficult when compared to such immense physical and mental feats. Just bear in mind, whenever you’re a little scared, a little worried and a little nervous about setting yourself a target – be that for weight loss, burning fat, or sports performance – people before you have achieved much more difficult things, and plenty more in the future will do too. Your goals are more than doable, provided you commit to them and back yourself. As always, I’m here in your corner as well, cheering you on every step of the way. If you need me, all you have to do is send me an email, or drop a comment in the video below: Tweet 1 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Did you know that as many as 25% of all people who make New Year resolutions fail within the first week? Scary stuff, huh? And that’s why I waited until now to put this blog out. See, if had I released this at the end of December, or the very start of January, it wouldn’t have been much use – you’d have been all amped up and ready to go. That fire in your belly would be there to get on and smash your 2015 goals. But now though – over 50% of you will probably have slipped up, and perhaps already even given up for another year. But I don’t think that’s the case, and even if you have made a bit of a resolution faux pas, there’s absolutely no reason why you can’t get back on the grind, and CRUSH it for the rest of the year. After all, if you’re reading this and following me, that sets you apart from all the others who’ve already broken their resolutions. So read on to find out how to set New Year resolutions that stick. Step 1: 7-Day Goal A year’s a long time, right? That doesn’t mean we need to look that far in advance though. Sure, you may want to drop 30, 40, or perhaps even 50 pounds. Perhaps you desperately want that six-pack, but know it’s still a ways off. It’s great to have lofty ambitions, but you need to start small. Give yourself a goal to hit over the next 7 days, and keep it simple. It could be something like – – Get 5 workouts in this week – Spend 3 hours per day with your kids – Get your diet 90% right – whether that’s eating lean protein at every meal, getting 4 servings of veggies a day, or taking all your supplements. Got one? Good, let’s move on. Step 2: 30-Day Goal This is a little different. Switching things on their head, let’s look at a BAD 30-day goal – “I want to lose weight.” This is just far too vague. It doesn’t mean anything – you can lose weight from one day to the next, or drop half a pound by sweating in a sauna, yet neither of these are what you want. Try this instead – It’s February 20th, 30 days from today. I have lost 2 inches in my waist, 7 pounds, and my clothes fit better. I am happier, healthier, and feel more fit than I did just 4 short weeks ago. See the difference? These goals can be measured. They put you at the finish line. Step 3: Grab a Pen … And write these down. Get two sticky notes, and write both goals on each. Put one of these in your car (on your steering wheel or your dashboard) and the other on your bathroom mirror. That way, you’ll see them multiple times every single day. Step 4: Call Me! Accountability is a huge part in goal setting, and one that’s all too often overlooked. That’s why I want you to reach out to me. My job is to help you as much as possible, and I want to empower you to achieve great things and crush your goals this year. None of us can get where we want on our own – we need that support and motivation. So get in touch – either by commenting here or on the video, on Facebook, on Instagram or via email, and let me know how you’re doing. If you tell me what I can do for you – whether that’s creating products, hosting webinars, or putting out blog posts on different topics – I’m happy to do it. The Proof is in the Pudding Since implementing these tactics – the 7-day and 30-day goals, writing them down on sticky notes, and the accountability factor, I’ve hit every goal I’ve set for myself. Before this, I was haphazard and sporadic, and 9 times out of 10, I failed. So follow my lead, break down your goals, and let’s get fit together in 2015. Oh, and if you need some help losing that last bit of winter excess? Then HIIT MAX could be perfect for you, you can check it out here {insert link to HIIT Max}. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Welcome back for another Coaches custom workout! This custom workout is brought to you by Kristen. This is her shoulder sculpting workout, that at the end totals 500 reps! Are you up to the 500 rep challenge?! Here it is! The video shows you all of the different exercises. Now here is how to put them together. Superset 1: x5 = 60 reps Seated Arnold Press – 10 reps Seated Dumbbell Press (same weights) – 5 reps Superset 2: x 5 sets = 100 reps Dumbbell Lateral Raises (heavier weight) – 10 reps Dumbbell Lateral Raises (lighter raises) – 10 reps Rear Delt Cable Crossovers: 10 x10 = 100 reps Upright Row Pyramid: x3 = 90 reps Barbell Upright Row (heavy weight) – 10 reps Barbell Upright Row – drop weight 30% – 10 reps Barbell Upright Row – drop 30% weight again – 10 reps Superset 3: x5 = 100 reps Cable Single Lateral Raises – 10 reps each arm Cable Single Front Raises – 10 reps each arm Barbell Military Strict Press: 10 reps x 5 = 50 reps = 500 total reps This workout is a great way to challenge yourself and push your shoulder workout to a whole new level. If you’re looking for other ways to challenge yourself try HIIT Max and mix up your routines with a little bit of high intensity interval training. Changing up your workouts is the best way to see results. If you like this work out, let us know below and suggest other workouts for our coaches! Tweet 2 Share 4 +1 2 Reddit Pocket Pinterest LinkedIn 0
Are you burning fat at the rate you want? If the answer is no, then you need to focus on cranking up your metabolism. This can be done from the comfort of your own home. So, if you want to use a resistance training program to lose weight, there are a few things to keep in mind. These things will ensure that you burn the maximum amount of fat possible. Let’s take a look at some key things to remember: Consider A Circuit Approach The first thing to think about is structuring your program so that it’s a circuit training set-up. Circuit training is going to have you moving from one exercise to the next, as quickly as possible, with hardly any rest periods in between. Because of this, it tends to produce the absolute best metabolic boosts possible, causing you to burn off calories at an accelerated pace for the hours post training. In fact, you can burn calories for up to 24 hours after an intense training session. If you want to increase post-exercise calorie burn; aka the “after-burn” effect, circuit training is an effective way. Just be sure to challenge yourself and lift heavy enough weights to keep resistance up for high intensity and maximum results. Cardio Intervals Next, you need to add intervals of cardio
if you aren’t going to implement circuit training into your resistance training. Place short bouts of cardio in between sets when you’d typically be resting. This will keep your heart rate higher throughout the workout and allow you to ‘kill two birds with one stone’, avoiding long, boring and repetitious cardio training afterwards. Here are some of the best exercises and combined movements for your circuit training program: -mountain climbers -burpees -jumping jacks -jump squats -box jumps Don’t Forget About Your Diet Lastly, but most importantly, do not forget about your diet. Diet is one of the most crucial things, and you’ll need to be disciplined if you want to endure lasting success in health and fitness. Many people think that they can just exercise their way to fat loss, however, you’re in for a rude awakening if you don’t balance your life with a healthier diet. If you aren’t making better choices in the kitchen, it’s going to be very difficult to accomplish health and wellness. Once you get going, don’t look back; because once you get there, you’ll wonder why you waited so long. Always make sure you are aware of what you’re eating throughout the day, if you’re conscious of it you can control it. Crash diets are a no-no and can cause more harm than good. Remember that the goal is long term success and sustainability. Let’s get fit together! Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
