If you need a trainer and live in Dallas, I am your man. Will throw in a free fitness assessmant and 30 min personal training sessions. Hope to see you soon!
If your losing at losing weight, you need to eat more protein. If your looking at gaining some muscle, you need to eat more protein. A good guide is 1 gram per ound of body weight. So if your 210 pounds and want to lose 20 pounds, you will need 190 grams of protein per day. Here are 3 ways to get more into your diet.
1. EAT MORE EGGS- A large egg has 6 gr...ams of protein and there are so many ways you can cook them. Get into it.
2. FULL FAT CHEESE- Excellent source of quick and slow digesting protein. Go easy on the portion size if your trying to lose weight.
3. INCREASE YOUR PORTION SIZE- Have a little extra chicken. Order that 8oz steak instead of the 6oz. It's that simple.
HAVE A GREAT FRIDAY!!!!!!!!!!!!!!!!
Don't let one bad day or one bad meal steer you away from your ultimate goal of being the best you, you can be. Here are some tips to get you to stay on track.
1. Lay out your gyms clothes the night before.That may prevent you from hitting that snooze button.
2. Take a photo of what you are about to eat. You will feel great when your meal looks healthly and guilt you( just a little) if your meal is not so healthly.
3. Be kind to yourself. If you miss a training. Forget about it Do it tomorrow. One bad meal, stop feeling guilty. This guilt may snowball into more and more bad choices. Have a short memory. Remember this is a journey, not a race.
This months Mens health mag has a couple moves that trainers hate They are the kipping pullup( if you have not seen it google it.....terrrible), 45 degree leg press(no core strength required) Tricep dip( ouch for you shoulders when done incorrectly).
I like to add a few more, Close grip upright rows- shoulder killer. Crunches done on the floor- low back killer. Ok peeps which ones do you hate? please leave comments below
Did you know it takes quater of a million crunches to strip away a pound of fat from your mid section. Wow! Hardly seems worth the effort right? You here so many do and donts when it come to core training. Here are 3 basic guidelines that governs the core work I and my clients do.
1. Always start with core - As the core governs just about everything we do in the weightroom why no...t start with it first? By training your core when you are fresh, you will achieve greater gains in strength and activate your mucles needed for a great training
2. Never do crunches on the floor- If i see you in any gym doing this I may be forced to smack you. Please use a stability ball or Bosu ball.
3. Walk the plank- I always start my core training with some version of the Front Plank. It teaches your whole body to stabilize and to resist the force of gravity. I have found that if you can hold the front plank for at least a minute your just able to do more in the gym. Period.
YOU ARE NOT TAKING ANY 'TIME OFF'- Very good strength programs have a 'overeaching period' to push your body to where it has never been before, followed by lowered training stress to allow your body to recover and get stronger. You cannot hit your PR every training session. I used to be guilty of this. Till i figured out this why i was worn out and injured all the time. Dont make the same mistake.
Bored with your training? Stalled progress? Take these 3 tips and bust through your plateau.
1. Instead of reps, do exercise for time. Do had many reps for 30 seconds instead of pumping out your usual 12.
2. Change your exercise order. Do bicep curls before your chin up. Or reverse the order of your training.
3. Use a different tool. Do dumbbell presses instead of barbell. Use a medicine ball for your core training. Use the bike instead of the treadmill. Anything to keep your body guessing.
HAVE A GREAT MONDAY!
If your are struggling to lose weight, stuck in a 'rut' or want to maintain your current weight let me help you with 3 take homes that you can apply right away.
1. CHANGE ONLY ONE HABIT AT A TIME- Leo Babatu in his book ‘The Power of Less’ wrote ‘In order to create a sustainable habit you need to address one habit at a time.’ His research tells us that you will have a 85% succe...ss rate adopting one new habit at a time. Trying to change two habits at once the success rate to 33%. Changing diet and exercise at once? Try one or the other for 2 weeks before moving on to a new habit,
2.DUMP THE QUICK FIX APPROACH- Usually quick fixes lead to failure because they only put a band aid on the underlying problem. Cause you have yet to learn new weight loss behaiviors you revert back to your old ways.... easily.
3.COMMIT 30 MIN A DAY TO EXERCISE- Does not have to be a continous 30 min. It can be broken up into three 10 min periods. Here are some useful suggestions.
Walk during your lunch hour
Walk to your co workers desk instead of emailing Pace the sidelines at your kids athletic games
Housework and walk around your house
Walk your dog
Bring your groceries from your car into your house one bag at a time
Perform gardening and easy to do home repair projects
Hope this helps.
Who has a lot of time these days? Let me help you be offering training on a online platform WELLO. You can train in the comfort of your on home with little or no equipment. Get personal training when you what it, on your own time and a lot cheaper than the gym you go to. Check out my profile at
Ever noticed how sporting teams has success over a long period of time? The players change but the results stays them same. They have a great system. How does that relate to exercise?
If you go into gym and just do a series of random trainings, then that'S what your results will be ... random. However if you follow your plan or 'system' that has the basic body movements of pushing, pulling, squatting and hinging or 'old school' training your results wil not be random. They will be awesome.
Old school methods have stood the test of time. Always include them in your trainings.
OFF MY SOAP BOX NOW