Let’s Get Physical [Infographic]

America’s Resolution To Stay Fit

The fridge has been cleared of all of those holiday treats and it’s time to get serious. You made a resolution and you are going to stick with it! What about the rest of the country? Check out this infographic to see what America is doing to slim down. Connect with us on Facebook or Twitter or leave a comment in the box below. And don’t forget to sign up for all of the extra Transformation Spot bonus material on the top of the page!

New Year – New Start – New Goals –

Wow…2012 is already 16 days deep…UNREAL! I don’t know about you but I am super stoked for ALL that is in store for the next 12 months…As most of you know I am in a little bit of a competition with Chunk, Big House, and Big “S”…well, apparently somewhere between the holiday parties, the vodka tonics, cookies, carb loaded foods, Christmas, and New Years I failed to keep you all updated on our progress…if you call it that?!

Being that I am fairly disappointed in myself with my eating habits the past month. Yes, that is right I am CALLING MYSELF OUT and I am asking YOU to keep me accountable…ya Digg? As of New Year’s Day I was up 4 lbs from the start of the competition! Having said that I am ON my SHOW MODE DIET and weight will be falling off! Lucky for me I was able to get workouts in and stay fairly lean for gaining weight…body fat is probably still around 9.5%

Here is the GOAL AGAIN BUT BETTER              

I am def in the mood for a killer month as I just kicked off the opening of Chi-Town Boot Camps Woodstock two weeks ago and already have 15 members with a goal of 35 by February 15th!  If you are in that area and want a killer workout, nutrition, and cardio….check us out! We have found our home at 110 Irving Ave Unit B (Behind ACE Hardware) and hold boot camp Monday, Tuesday, Thursday, Friday at 5am, 6am, 9am and 7pm (5:30pm Friday)! Saturday at 8am and 9am! We have some absolute Rock Stars already and excited to grow the family!

 

Now, the competition! I have to say I am impressed with the boys…they have kept to the plan and as much as the holidays derailed some progress they are back on their A game and ready to rock and roll. So, I am just going to go ahead and quote them from their past messages!

BIG HOUSE -

“Good to hear from you guys I was hoping no one quit. Week 5 was a really good week. Haven’t really compared photos from beginning but I am definitely getting stronger.  The  holiday temptations are over after we take our last trip back to Woodstock. Week 6 was a little tougher as I got an infection in my knee! The knee is on the mend but not quite 100% yet. Friday was not better as I  woke up with a wonderful case of stomach flu or food poisoning. That too is about gone today.  Weight is back down to 156 today but was up to 158 late last week. I am ready to crush these next weeks so be ready boys cuz The Big House is coming!”

Neck 14.75
Chest 36
Belly 30
Waist 30.5
Hips 37
Bi 11.5
Tri 10.75
Quad 19.75
Calf 15

BIG “S” – “Hey boys, Sorry I did not get an email out last week, I was slammed at work.  I was in the same boat as you guys ( looked a lot like Chunk’s pic). I got back in the swing and this week and I should be able to rock the last 6 weeks. I got pumped up last night because when we started this program I could only do 3 pull-ups ( yes I was able to do 15 in high school) and now I can knock out 8 with no floor help. Small victories!!!  I hope all is well. Been chugging along week by week and my weight this morning is 219. I got slowed down last week with a back problem, but should be back to normal this week. I don’t have measurements yet because I was home alone all weekend. All us married guys should know how rare that is. Anyhoo have a good week Great Game Packers and GO GIANTS!!!”

Neck-15 1/4″
Belly-39″
Bicep- 16.1/4″
Forearm-13″
Waist-37″
Penis-13″
Hips-42.1/2″
Thighs-24 “
Caves-17″

CHUNK -”Sorry fellas, been getting my sh*t handed to me at work.  Onlyable to get in about 3 days this a week, but should be able to get some quality time in the rest of this week and next! I have a couple questions for our Sensai-
1. Steam rooms after a workout – good, bad, indifferent? 2. Coffee – same? I attached my most recent picture for you to get a little extra motivation!”

Weight:  215

Neck 17.5
Chest 44
Bicepts 15.5
Belly 39.5
Hips 42.5
Thighs 23
Calves 16.5

MANIMAL HERE – Just wanted to touch on a few things before I post my progress as I flip the switch from relaxed eating to SHOW MODE – IN IT TO WIN IT MODE – BEAST MODE!

Chunk, I am a big fan of the dry sauna pre and post workout. I like the warming aspect of it before for a few minutes to get the blood flowing, sweat going, high body temp = high heart rate = more fat burn! It is a great way to loosen and stretch out the muscles you are about to break down. As far as after, it is a great relaxing way to end a great session. Helps release toxins from your blood and sweat out any excess water or sodium you might be holding. Some might even say it is a great to flush out that 1.75ml “Glass” of wine you guys always seem to have! I’m just sayin…lol! As for coffee…HELL YEAH! I am at Dunkin Donuts everyday getting my coffee to start my day! Just careful with the cream and sweetners…I prefer milk and sugar over all of them! Just not over kill…moderation. Too much of anything IS NOT good for you! Well…I can think of ONE thing we ALL agree on that there is always room for! I believe it fit into BIG “S” request for additional cardio sessions…lol! Ya dig?

Okay, now…BIG “S” you are in the area so you have an INVITE ON ME to take My Chi-Town Boot Camps Woodstock sessions! I better see you there Mon-Tues-Thur-Fri 5am, 6am, 9am, and 7pm! Saturdays at 8am and 9am. I plan on seeing BIG HOUSE there too when he is in town! Big Boyd started up just 13 days ago and as of today he is down 10lbs, my cousin lost 6lbs the first week, and my sister lost 3lbs and probably more this week…so why don’t you come and GET SOME!

Now that I have that out of the way I will drop a little bit of my progress on YOU!

Weight – 202 lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 32”
Belly – 33”
Hips – 39”
Thigh – 23.5”
Calves – 15”

Yes, I am about the same as last time I posted measurements! I will give the resason for it as this “YOU CAN NOT OUT TRAIN A BAD DIET!” Truth, I feel like I need to pick it up and do some work these next weeks ahead. Not only am I in a competition with these guys, but I will be doing the Gladiator Assault Challenge on 3/31 and then taking stage in the WBFF to go after my PRO CARD on April 14th! Only thing left to say is….I’m GONNA GET SOME!

 

 

 

 

 

 

 

 

 

CLEAR EYES – FULL HEARTS – CAN’T LOSE

SEXY BEAST OUT – For Real I am headed to Cali on Thursday so time to soak up the sun!

Woodstock’s Finest Battling It Out!

Hey Ya’ll, I am sorry I have been leaving you all out in the cold on the weight loss competition I have Rocking with my Boys from Woodstock! Well, I had them each write a little blurb about their week so take a peek…some really good stuff!

We will go ahead and start it off with My boy CHUNK…he has already dropped a 1/2 inch on his belly and his weight is down to 215.5! Nice work, looks like the TRUFFLE SHUFFLE CARDIO is paying off…down 2 lbs.

 Here is what CHUNK had to say…
“I was so effing sore by the 4th workout it crushed my ability to get the recommended reps in.  I am feeling revived and ready to get after it again today…watch out BIG HOUSE and BIG “S” – CHUNK is coming for YOU!

P.S. Totally slipped my mind, but my preggers wife made me eat pizza this weekend!”

This moves us right along to BIG HOUSE who tipped the scales at 156 lbs, one pound up from last week! Most the times this is bad, however, he is on a different diet…lean and mean and a little more mass is his goal! Take a peek at what the Big Fella had to say:

“One week in and I feel like I am off to a slow start. Left for Vegas on Thursday morning and got back Sunday afternoon. squeezed in a workout thursday morning before take off. Actually did get up and run down the strip one morning, but other than that standard Vegas for 3 days. Still feeling some soreness from early week workouts and walking from casino to casino. Had lots of time on the plane to read and study the workouts and diets. Now bring on week two, and CHUNKY QB and Big as”S” you guys better be working!”

Big “S” has come to play…as he weighed in at 225 this week…yes, he is already down 8 lbs! Hell yeah brother, I love it. Take a look at what he had to say:

“When you dropped this on me last Sunday the first thing that went through my mind was I have no time to do this with work and the new baby. When I started looking at myself in the mirror I said Big “S” you got lazy, no more excuses. Basicly I want to look good naked. It is not easy to find time to do the workouts, but nothing worth doing is ever easy. My schedule every week is; work from 6:00am to 5:15 when I get home I watch my little princess from 5:15 till 8:00 when My Queen is done teaching violin lessons out of our house. I get my cardio by walking and running my dog Lola every night and she couldn’t be happier to help. I squeeze in the workouts on Thursday, Friday, Saturday, and Sunday. I am sore, but it is a good burn. I am very curious to see if my calves or as you call them COWS will get smaller or bigger from working out and loosing weight. The diet part of the program was an ajustment. I seriously got hooked on sugar and candy bars for a quick pick me up during the afternoon. I can feel my body going through withdrawl, but it is all good. The one thing I have been teaching myself is to drink plenty of water and when it is getting late and I get hungry I drink a glass of water and GO TO BED. When I wake up I am no longer hungry. I am looking forward to wearing all the cloths I have bought and said I will fit in  when I drop the weight. By the way, you can let Chunky QB and Little House that the GIANT is awake and they are going down!”

Now, here is a little something from Yours Truly:

“Wow, back on the wagon to clean eating, insane workouts, and cutting my ROCKSTAR and MONSTER drinks cold turkey. I have had a few headaches every day due to NO caffeine, however, the massive amounts of water have been able to keep them to a minimum. I have been working out with a local high school athlete Timmy Mahoney so it is good to have a young energetic kid to go through this insanity with me. Yes, these workouts I am doing are no joke. Split days of Upper and Lower Body. I perform 1500 reps on lower body day and 1000 on upper body and mix in tababta training between each superset! BEGINNERS probably do NOT want to start here…I could barely move my arms or legs after the first two workouts so it is pretty intense. It will all be worth is when there is an 8 pack and lot so of lean shredded muscle come the end of this competition. I am truly enjoying the prep and the change and looking forward to changes these coming weeks. My weight was 203.5 lbs so I dropped 3 lbs and feel solid. Ready to crush the week and give these three guys a run for their money!”

Before I go, I also received this from one of the guys and chose to NOT post who wrote it, I encourage you all to comment and let me know who you think said it…I was laughing my ass off so I hope you like it too!

 ”Hey Craig, can you please ADD have “lots of crazy sex” to our workouts and resend the documents to us? I would like to post it on my fridge. I appreciate it!”

Is this classic or what? It is true a good healthy session can burn more calories than you thing…I’m just sayin’!

On that note, I am going to sign off and look forward to hearing what you all have to say! This has been a blast and I look forward to the weeks to come.

I will post pix in next post…enjoy and see you soon!

GET SOME
SB Manimal

It’s GO TIME!

Hey Ya’ll, Craig here!

 

I am writing to you today on DAY #2 of a 12 Week Challenge! This whole idea came about when out of the blue I received an e-mail from a long time friend. He currently lives in Michigan and wanted to get into a healthy routine and on track in his fitness. He asked if I had a minute to send him some ideas on what he could do and gave me a little information about what he had to work with and how much time he had each day! A few days later one of my oldest friends was in town from Portland, Oregon. We met for dinner…okay, we met for drinks at Biaggi’s and he looked at me and said “I need help man, what can I do if I have 30 minutes every day to workout? I need to lose some weight!” We chatted and I said I would put something together for him to get him on track.

ONE WEEK LATER…

I get a text on Sunday morning…it reads “I got fatter this week because you didn;t send those workouts!” That was all I needed, I put together a competition amongst freinds. I decided being that I am about 18 weeks out from a show I would take part in the action…

I sent an e-mail to them explaining the guidelines! Let;s just say they were less than on board 110% as it was a lot more than they bargained for…There are four of us involved and I have decided to give each of us nickname if you will.

 

WE HAVE  myself aka Manimal

 

                                                                                                                                                                       My very close and long time friend from Oregon aka Chunk

(He was married in Astoria, Oregon, home of the Goonies)

 

 

Michigan native aka Big House,

 

The Fourth Horseman aka Big “S.”

Now that you have met our contestants, here is how I did this thing…I sent each of them a meal plan, a workout plan, and some motivation aka I needed them to take a picture in their underwear or shorts and send it to me, weigh themselves, and take total body measurements! This will happen every Sunday evening for the next 12 weeks and I want YOU ALL to follow us on our journey!

Monday morning was humorus to say the least…here were some of my favorite texts:

Chunk: “I noticed you forgot to put beer on the meal plan so Big House and I just went ahead and penciled it in”

Big “S”: “I said my final good byes to the vending machines today…”

Big House: Well, it was an e-mail and I think he covered every excuse in the book…

 I am excited to see what the next 12 weeks brings, be sure to check in tomorrow for DAY #3…I will be posting all of our starting weights and measurements!

See You Soon…Until then
MANIMAL OUT

P.S.

Hawaii workout

Hey,

I am sorry I haven’t posted for a while, but the wedding preparation and honeymoon did consume most of my time. I am back now, and ready to share with you lots of fun ideas, recipes and more.

My husband Jamie (that still sounds funny and new to me- that’s why I love saying that) worked out on our honeymoon as well as tried to eat healthy, with few cheat meals here and there.

It was pretty easy to stay healthy since there is a lot of fresh fish on their menus.

Our workouts consisted mostly of running and sprinting on the beach, some body weight workouts and Pilates in the sand( I was surprised to feel my shoulders sore after that), we were excited to spend most of our days outdoors involved in different activities, but unfortunately we couldn’t count snorkeling or zip lining as a workout.

I did a little workout for you guys in the middle of our hike to a “Blow Hole”, so I will attach at the bottom of this post.

Since we were staying in the little condo on the beach, having a kitchen allowed us to cook a little and have a healthy breakfast every day.

Here is what I ate every morning on our honeymoon.

“Apple- pear oatmeal”

½ a cup of rolled oats

One cup of apple-pear Sobi life water

½ cup of Greek plain 0% yogurt

1 pocket of stevia

¼ of teaspoon of cinnamon

Cook oatmeal and Sobi water in the microwave

Add stevia and cinnamon and Greek yogurt

Enjoy.

Losing your motivation? Have NO FEAR!

Hey Party People….oh wait, wrong BLOG!

I meant to say, What’s Up Fitness Fanatics? I hope this post finds you in good health. I just spent the morning driving to Arlington Heights to visit one of my boot camp locations and I must say I was witness to some killer workouts. Always a great way to start your Monday!

I headed back to Algonquin to our studio and was lucky enough to make in through all the traffic in time to put our 10am Targeted Total Body Training group through an old college football favorite of mine… “COUNTY FAIR” Nothing better than hot sun, hills, bur-pees, squat jumps, inch worms, push ups, overhead medicine ball squats and runs…yeah, it got real! Ladies and Gents that were in attendance you can thank Coach Mike Wagner for that… all of the Illinois Wesleyan University ballers have been through it too (I left monkey rolls out of the mix for you though)!

Well, if you read the title you are probably wondering when the main point of the post is coming…well…here it comes. I got an e-mail from a kid today who is a total Rockstar. He has been busting his butt and as of late finding out that it is NOT always easy…he sent me one line “Craig, what do you do when you can’t motivate yourself?”

About two minutes later I received an e-mail from Micah Lacerte. He is the current WBFF Muscle Model World Champion and was the guy who I hired to help me with my prep for my show last May. It was right on target to the question…so instead of giving my version I want to FIRST give MICAH PROPS and let it be known that the following words come DIRECTLY from his e-mail!

1. Develop a positive attitude: The first thing you need to achieve your goals is a positive attitude. Negativity towards what is necessary to achieve what you want in life will only set you up for failure. Stay focused on the positive, write down the positives that are in your life right now, and all the wonderful things that you will achieve, feel and see happen in your life when you make the right choices day in and day out. Your attitude towards anything in life is completely under your control, take charge of that power and you can see the upside of any situation.

2. Identify your obstacles: You may have been making excuses for years as to why you don’t possess the power and responsibility to make the choices necessary to achieve your goals. Be sure to own up to the excuses you have been making and identify them as obstacles that you can now overcome. Early on identify the obstacles that are going to pop up along the way, and come up with strategies that you will incorporate to get around them when they happen.

3. Find an exercise mode that you enjoy: There are plentiful ways that you can train in order to achieve your fitness goals. It’s important for you to try new things and find methods that you enjoy. Waking up every day dreading what you have to do is going to push you towards skipping your training. Whether it’s strength training in the gym, playing your favorite sport or heading out for a hike or bike ride, figure out what is going to energize you and that you will adhere to.

4. Exercise with a friend: This is a great way to stay accountable. Especially early on in your training, you may be more motivated by knowing that someone is at the gym or on the hiking trail waiting for you. Working out with a loved one or a friend can be rewarding in many ways. This can help your relationship become closer and you both can get in shape and become healthier. Many people feel nervous when going to a new gym so signing up with a friend can cut all the nervousness out.

5. Set realistic goals: Goal setting is crucial, much like your job you will have goals, quotas or projections that you want to meet. Set goals that are attainable for you, set short term goals and long term goals. Do not set goals that are out of reach as that will set you up for disappointment. For example, don’t shoot to lose 40 pounds in a month, you want to set goals that are going to get you on a healthy track and keep you on that track for the rest of your life.

6. Compete: Competing is a great way to push yourself to new levels, it adds a level of excitement to attaining your goals, and knowing that those who you are competing against may be out there working harder than you, or that slacking on your training will prevent you from finishing a race or winning an ultimate prize, you will find you are much more motivated to stay on track.

7. Educate: The more educated you are about how your body works, and about how nutrition affects and changes your body, the easier it will be for you to make good choices about your own personal health and fitness. Ignorance is bliss, until it leads to health issues, self esteem issues, and/or disappointment in what you have allowed your body to become. The information you need to achieve your goals is out there, it’s just up to you to seek it out.

8. Move: The only way you are going to add that muscle, drop body fat and transform your physique is to MOVE. If an hour of exercise seems daunting at first, just get moving for 5 minutes, you will find that once you get your body in action it is much easier to keep it going.

9. Change your scenery: Revamp your workouts by having a change of scenery. Go to a different gym to switch things up or take your training outside.

10. Try something new: Getting into a steady workout routine as part of your day to day life is absolutely beneficial, but to avoid boredom don’t be afraid to try something new. Maybe you’ve always wanted to try yoga or learn karate or try out that cool kickboxing class. Mix things up and keep them fresh by branching out and trying something you’ve always wanted to.

11. Listen to music: Studies show that music elevates your mood and can enhance your workouts. Having your favorite beats playing while you are strength training or doing cardio can help you keep going even when you are tired. If you are slowing down or thinking of prematurely quitting, kick on one of your favorite songs and you will get a surge of rejuvenation.

12. Track your measurements and workouts: When you first set out to achieve your goals, be sure to know where you are starting from so that you will know how much progress you have made over the course of time. Track your stats and measurements and track your workouts. It’s exciting to see when you could only do 4 push ups on day one and 12 weeks later you can do 50! If you don’t track your progress you will not know how far you have come. If you are having a tough day, a great way to get reenergized is by checking your stats and seeing positive progress in the right direction, letting you know that your hard work is paying off.

13. Take Pictures: When you start out on a fitness journey, it is highly likely that you will hate your starting point, regardless of what that might be. The majority of people are motivated to visually look better, so seeing the condition of their current physique can be difficult. Nevertheless this is a critical piece of the puzzle, to actually SEE the changes in your body instead of just FEEL them is very powerful. Take pictures every 2-4 weeks to see the change in your body. Post your pictures someplace that you can see them every day so that you will remember why you are making the right choices day in and day out.

14. Journal your nutrition: When you are working towards attaining a fitness or health goal, 80% of your success is going to depend on the eating choices that you are making on a day to day basis. Stay on track and motivated by writing down all that you eat in a given day, this will also help you avoid mindlessly snacking or going over the amount of calories that you should be taking in per day.

15. Reward yourself: The internal rewards of achieving a fitness goal are great, however giving yourself an external reward can increase your motivation even further. A couple ideas to positively reinforce without having a fitness setback are purchasing a new pair of running shoes or workout clothes, or enjoying some pampering at the spa.

16. Schedule your workouts: We all have extremely busy lives. Our time is consumed by jobs, families and any number of activities which will easily pull our attention away from taking work out time for ourselves. Putting your health and fitness on the back burner just sets you up for long term health issues and unhappiness. Your fitness IS important, so take the time to schedule your workouts into your day. Treat it as an important appointment that you can’t miss, and make sure you get it done!

17. Find your right time: You may be a morning person or perhaps you are an evening person. Regardless of which time of day you find yourself most energized, you can achieve your goals. Plan your training schedule accordingly so that you hit your workout of choice at the time when you feel strongest and most eager to exercise.

18. Eliminate negatives: Cutting negative people, places and circumstances out of your life will open you up for more positives. To the best of your ability, avoid negative people who would put you down, negative places that cause you to fall off track or put you in a bad mood, and negative circumstances that can lead you to emotional stress and poor choice making. Cutting all negatives in your life out may not be an option, but do your best to eliminate as many of them as possible.

19. Get creative in the kitchen: Eating healthy is crucial to your fitness success, and good foods can taste great. The only way you are going to enjoy eating healthy for a lifetime is if you find foods that you enjoy eating on a daily basis. Find ways of preparing your foods that please your palate. You’ve got options including but not limited to, grilling, baking or steaming. Hit up the spices aisle at your local grocery store and find some new ways to flavor your meats and veggies, there are loads of options out there.

20. Be prepared: Preparation is the key to your success if you are serious about achieving fitness goals. If you are consistently unprepared, meaning you don’t have the right foods available at the right times, or you forgot your gym clothes, then you can easily lose your motivation and fall off track. Schedule the time on weekends or during your “down” times to cook your foods and having them ready to go when you need them. Tupperware to store these items in your fridge or freezer as well as a small cooler so you can take your food with you to work or out running errands will help you stay on track.

21. Talk to your family: Family support can be one of the make or break aspects to achieving your fitness goals. A home filled with naysayers is difficult to avoid, so it’s important that early on in your journey you sit them down, have a heart to heart explaining your goals and why they are important to you. Explain that you need their support in order to achieve them. If this doesn’t work, you CAN still achieve your goals, it will just be a matter of tapping into a deeper level of inner strength.

22. Join an online fitness community: When you are working towards a fitness goal, it helps when you know there are others out there working towards similar aspirations and struggling with similar obstacles. Having an online support team can be especially important if you are lacking encouragement at home.

23. Find a great personal trainer: Having a quality trainer to motivate you and guide you can be the piece of the puzzle that will get you to your goals. A good trainer will be able to help you set goals; and guide you on the lifestyle, eating and exercise choices that will get you there. Knowing that you have a trainer there to teach you, push you, hold you accountable and keep you on track can absolutely help you get to your goals if this is something that is within your budget. There are also online training programs (such as what we offer at Hitch Fit) which enable you to virtually work with a personal trainer at a fraction of the cost of one on one. You still have them there to guide you, answer your questions and help you stay on track, so if money is an issue this can be an effective way to get to your goals by working with a trainer at a much lower rate.

24. Practice positive affirmations: Belief in yourself is critical to your success. You may doubt your ability and find yourself engaging in negative self talk. If that is the case then you must begin positive affirmations on a daily basis. When positively affirming be sure that you use present tense such as “I am” rather than “I will”. Come up with a list of 5-10 positive affirmations about yourself and repeat them on a daily basis. Over time these positive thoughts will become engrained in your mind and will be a natural part of how you think of yourself. Even if you already have a positive though process, affirmations can make your mind even more powerful over your ability to succeed at your goals.

25. Create habits and focus on lifestyle: When it comes to weight loss you don’t want to just lose weight for a short period of time only to gain it all back. Look at your new healthy eating and exercise choices as your new powerful, positive and healthy lifestyle, not as something you are just doing briefly. Focus on creating new habits and embracing a new way of living. Visualize making these healthy choices not just today and tomorrow, but picture yourself in one year, five years or ten years making these same choices and still living the life that imagine for yourself.

Micah Hitch Lacerte – Founder and Owner of the FAMOUS www.hitchfit.com

I hope you all enjoyed this little ditty…if you take even one or two little nuggets away from those 25 tips, you will be able to nip any speed bumps in the butt and keep on in your journey!

Until next time…have a badass day!

KASTNING OUT

PS Miami Dolphins 21 Patriots 17 (Reggie Bush is about to go off…you heard it here FIRST!)

Do More Than You Think You Can

It’s time to switch things up.  To see great results you have to keep your body guessing so if you are just getting comfortable with your workout, it’s time for change.  Whether it’s lifting more weight, do more reps or working harder you can do more and we are going to help you.

Lift More Weight – Take whatever set and rep combo you have been doing and slowly increase weight with each set.  You are still getting the foundation of (for example) three sets of ten but you are pushing your body to work harder.  If you don’t get your 10 reps, lighten the load and start over.

Do More Reps – If your goal is to tone up than you can shoot to increase your reps instead of your weight.  If you have been doing, again, three sets of ten try out a set of ten followed by a set of twelve and then a set of fifteen.  You will be pushing your body to work harder with every set and you will see results in no time.

Burn More Calories In The Same Time – If you have been doing the steady manual setting on the cardio machines it’s time for a change.  Intervals are great but if you have problems getting yourself to go all out try using the random setting on the machines.  You can still get your allotted time for cardio but you can burn almost twice the calories.  the machine will randomly increase resistance throughout your working forcing your muscles to work harder without you having to make the decision yourself.

 

An Extra Workout You Can Do Inside!

Hey Everyone!  It has been crazy hot this summer and we thought it would be a good idea to give you some ideas to get extra exercise without having to cook in the hot sun.  This is a great workout you can do with a set of cheap slides.  You can pick these up at Wal-Mart or the hardware store and they may just be one of the best fitness investments you ever make, besides us of course :)  If you have any fitness or nutrition questions you want answered send them our way through our Facebook Page or on Twitter.  Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.

Intervals Are Key

Interval training is the best way to burn fat.  The high intensity gets your blood pumping, metabolism moving, and your muscles working.  Karina was kind enough to put these videos together to help all of you get your interval workouts in on your favorite cardio machines.   Make sure to let us know if you have any questions or requests for more video on our Facebook or Twitter pages.

 

On The Stair Stepper

On The Treadmill

On The Rowing Machine

Workout With Karina Anywhere!

Karina was nice enough to demonstrate several types of workouts that you can do while you are on vacation or if you are ever stuck at home.  It is never a bad idea to keep some basic workout equipment at home in case you find yourself feeling anxious or bored.  Check out these videos to get some great ideas.

 

 

For more fitness, health, and nutrition tips connect with us on Facebook and Twitter.  Click here to download 21 Insider Tips To Fitness Success for free!

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