Didn't you just love how cheesy that title was? I mean everyone jumps on the New Years bandwagon about making goals and changing their habbits. I mean this is awesome that people are trying to make changes and want to improve their way of life. I am all for that, but it gets to a point where it gets annoying. It is like the boy who cried wolf, we get it New Years Day comes and for two weeks you are going hardcore diet and working out. I am sure it works for a little but then you just say screw it and go back to your old ways. Well I am sick of that happening it is time we nip that right in the hiney. Below you will find 12 workout plans that will help you achieve your health/fitness goals. Each workout plan is different but each one is very effective. Scroll through and find the right one for you
Last week I just got done writing about the benefits of a high intensity workout and how it can save you time in the gym. This week I am going to go over another sprint workout that was shown to help reduce body fat. With summer approaching you will be outside much more, but that doesn't mean you should take a break from exercise, rather, you should switch your workout to one that accommodates your lifestyle. The easiest way to do this in a time efficient manner is through sprint training.
What if I told you you could get the benefits of a 50 minute cardio workout in just ten minutes, would you believe me?
It almost sounds too good to be true. Ten minutes of cardio versus fifty minutes of cardio, the longer duration has to have more benefits, right?
Not so fast, it all depends on the intensity of the exercise. Put simply, if your workout duration is short then you need to push the intensity and if you have a longer workout duration then the intensity needs to be lowered.
The hardest part with coaching is teaching your clients patience, especially in a world where people are conditioned to believe that expect results to happen overnight. And all the blame can’t be put on the client nor the coach. Both the coach and the client have to work together. Humans are the most adaptable species on this earth and our current environment has taught us that results happen instantly. In seconds you can have your questions answered with Google or a date lined up by “swiping right”. Never before has this ever happened. Before the exponential growth of technology, humans understood that things took time because everything around them took time from making a meal to finding a date, well at least for me it took a while. You may not realize it but your everyday activities influence your expectations throughout your other hobbies like working out.
Before proceeding any further, make sure you click here and read over the blog post. That blog post covers my 60 favorite exercises. I will be referring back to that post throughout the this post.
Today's post will cover the topic on how to write a workout plan. Now, don't be intimidated. Writing a workout plan is much easier than you think! In fact, it will take you less than 15 minutes if you follow the steps below.
The other day, I came across a post from Eric Cressey talking about super sets. A super set is when you pair two exercises together and complete them in order with minimal rest. For example, performing five reps of bench press followed by five reps of a bent over row. This blog post is not dedicated to super-sets, rather, it is dedicated to figuring out which exercises are best for each body part. However, I do not train for bodybuilding, nor am I an expert at training for bodybuilding. Thus, I will break down the exercises into categories:
The following workout plan is three months long, and is based off a periodization program. What does this mean exactly? Well, let's just ask Dr. Google..."periodization is the idea systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. " In order to develop an amazing back side (shelf), it is imperative that your posture (foundation) is strong. Do you remember which house in the three little pigs lasted the longest?
Can we just be honest for a second? Looking good naked feels really good. I love looking in the mirror and liking what I see. Some may say that is egotistical, and I agree, it is egotistical of me. However, I don't see anything wrong with this. You do not want to destroy the ego, you want to understand it. My ego is the reason why my career started. My ego is why I am motivated and driven to succeed. Its the reason why I wake up early and meditate every morning. I can't stress this enough, you must understand the ego, you can't let it get too big or too small. You must be able to find that happy medium.
Make sure you go over the dietary guidelines before advancing to the program. Also, do not skip the sleep section! Sleep is by far the most important factor when it comes to putting on muscle. I can't stress it enough, if you want this plan to work you must sleep 7.5 to 9 hours a night. Trust me, it is worth it. You are going to feel like a superhero. You will feel younger, stronger and limber. Not only will you become physically stronger, but mentally as well. I recommend using headspace for daily mindfulness. The journey may be tough, but it will be worth every step. As Ryan Holiday says: " The Obstacle Is The Way.
September is flying by and football is back in action, which means I am glued to the television watching football all day long. However, it doesn't mean you have to be sitting on your couch eating unhealthy food all day long. Remember, your body will adapt to any stimulus you give it. When you sit on a couch your shoulders roll forward and your hips get shorter, there is nothing attractive about that look. Instead, get off the couch and start stretching, your body is craving movement, don't just let it stay stagnant all day. We do not move enough nor stretch enough, just look at the average American. Our postures are terrible, we have forwarded heads, rolled shoulders and inactive glutes. The only time people stretch is when they are about to work out. They sit for five hours at work and then come to the gym to workout. What is the first thing they do? They stretch of course! What people don't realize that this can actually be more detrimental to your health. Yes, you read that correctly. Stretching before you workout can be doing you more harm than good, research has shown that the best time to stretch is after you workout. Check out the studies below to find out why stretching before you workout is doing more harm than good.
Have a great week.