"A man sees in the world what he carries in his heart."
-Johann Wolfgang Goethe

"Rome wasn't built in a day, neither was your body"

Remember it takes months, even years to reach personal satisfaction, self-image, and/or fitness goals; remember that.

-Tony Horton

Just because..

your on a diet and/or trying to change your eating habits, even trying to gain muscle, does not mean to not eat foods with fat in it. There is a difference, there are good fats and bad fats. Obviously bad fats are foods you get from Mcdonalds and other fast food chains. Good fats, that you need in your diet to help you put on muscle and to even help burn fat, yes i said BURN FAT are in Fish, Nuts, and Vegetable Oil for example. You need these omega 3 fatty acids to help lose weight and gain muscle. It seems weird and contradicting but its true. They are essential for your body, for a healthy immune system and for fuel to burn the bad fat. So make sure your putting these into your diet in moderation.

True.

CrossFit

Great Interval Training. Best way to build muscle and burn fat to get in the best shape ever. Crossfit.com

Why I Love Super-Sets..

..and why they are a great weight lifting workout to maximize strength gains and burn more fat.

 

This is one of my favorite combination's on my "Chest and Back" day. Incline dumbbell press works the chest very good, then right after i drop the weights, I walk over to the pull up bar and knock out my set of pull ups, which is the best back workout in my opinion, then rest for 1 minute before I do it all over again. I do 4 sets of 8-12 because I look for size gain, I start with 65's then go to 70,75, 80 for the dumbbell incline press then I do over hand wide grip, under hand, close hand, then over hand close grip on the pull ups to work different parts of the back. Doing super sets allows me to maximize the time I am at the gym and reducing my resting time so that I work more. I work my chest then immediately work my back, rest, then repeat until I finish all the sets, take a 2 minutes rest, then move onto a different chest and back routine. This is the same for biceps and triceps, and upper and lower legs. I think you have the idea of what a super set is now. Your burning more fat because your not sitting around resting for 5 minutes, your working two large muscle groups, resting one while you use the other. Try doing some super sets today, I promise you, you will become stronger, see more muscle definition, and less time at the gym so more time for other things! Enjoy  

Tony Horton is a Genius..

Not only because he created the P90X workout, which is phenomenal by the way. You are gaining muscle and losing fat all different ways and getting in the best shape you have probably been in, in awhile. Tony Horton also knows how to eat right and lead by example. Today I was reading some status's from Real World Fit, Muscletech, Gaspari, and then I came across P90X.

"Eat well-balanced meals and remember that excessive calories, even if they are fat-free and high protein will turn to excess weight! No matter what the latest fad diet, extra calories equals extra weight!"

Now this seems pretty logical, Duh! But most people don't actual follow this day to day, I know sometimes I don't and its made me think. All those foods that say fat free and stuff like that, you think..."I can have some to munch on because no harm, no foul right?" What Tony Horton says here is absolutely true, if you think about working out in a day and the calories you consume..you think burning more calories then you eat, your losing weight, true. But what you don't usually think about is the "light" snacks that you enjoy because their fat free and healthy. Those usually consume AT LEAST 100 calories in them, most of the time people eat more then 1 portion because hey, its fat-free so no harm done. But as I read this I thought, this is totally true. All extra food no matter "fat free, etc" is still extra poundage in your body. I usually eat good and control my portions, but some days I find snacks that are "fat free or low in carbs and high in protein" so i think i can have a couple helpings because it won't hurt me. But then when results don't come as fast as I want them too, I only have 1 person to blame, myself. So take Tony Horton's advice, control your calorie intake and make sure your burning off more then you consume if losing weight is your goal. 

Have a goal in mind..

or something to keep you going, to strive for..

 

 

Mark Alvisi. Team Gaspari Nutrition.

Typical

Super Lunch!!

This is a typical lunch for me.

 

got some salmon in there for great protein. Celery with no ranch, and organic salad with no dressing for my greens. Great eating, good portion, and filled me right up!

 

Saturday's Workout

Saturday, the final day of the week working out because Sunday will be a final rest day before you start back up. Today won't be too difficult, but again...you will need to push yourself. Today will be compromised of a 2 day workout, if you don't have time for two workouts in a day, then after finishing part 1, take a 15 min break and proceed to part 2.

Part 1: Total Body Workout (Weights) Do each exercise for 1 minute, taking a 15 second break between, a total of 3 times.
1. Kettle bell/dumbbell full body swing. (squat position with weight down then swing all the way up)
2. Body Thrusters/Burpees (do a push-up then bring your feet in, stand and  jump straight up, get down, push-up, repeat)
3. Front squat to Shoulder press (barbell or dumbbell, hold weight shoulder height, do front squat then jump very little to push arms straight up using shoulders)
4. Dead lifts (barbell/dumbbell lean forward, back straight only going a little past your knees then come up, body straight but don't lean back too far or you will hurt your back)
5. Low Plank to Push up (shoulders over wrists, get in low plank on your forearms, then using left arm first push yourself to a push up position then bring right arm so both arms are straight then go down and alternate)

Part 2: Interval Training
1. This part of the work out won't be too long, all you are going to do is if you can go outside, GREAT, if not treadmill with some incline (level 5-10). Sprint for about 30 seconds then fast walk 1 minute, do that for a total of 15 minutes.

 

 

 

Make sure to stretch very good before and after your workout and stay hydrated and to consume protein after the workout!! ENJOY

What are Static Stretches?!

I know in the past few posts I have mentioned static stretching. Some of you may know what that is, some of you may not. Well I am just going to explain it a little, show some pictures and explain :)
Static Stretching: Basically all static stretching is, is loosening of your tension receptors. Now when doing these types of stretches you don't want to over due them because they can actually make you a little weaker before your workout. These are good stretches because they stretch part of your body that normally people don't stretch because they don't know about it or just not thinking about it. These loosen up parts of your body that make you a little more flexible also. Let me show some pictures to help explain.

 

Pulling opposite arm bent behind the head stretches out your shoulder and arms. Now after bring the same arm that's bent back and bring it straight across the body, using the other arm to hold it in place at the elbow to stretch the same. Then there is also "huggers" hugging yourself left arm on top of right hugging then open all the way like your making a cross then switch arms. One more is to stand straight, bring both arms up in the arm then bring the left down to the side and reach down with the right hand still in the air, reaching down far as you can with the left arm, bring both arms back up then switch. Those are some to show and tell you, this will help loosen your shoulders, arms, back, and some hip.

 

Now there are tons of static leg stretches so ill just explain a little and talk about one or two. Yoga is a really good static stretch class, especially for your legs and hip! In the photo she is stretching out her quads, hips, and hamstring, this is a good way to get them lose before or after a workout. Also sitting straight up, left leg straight, right leg bent in towards you crossed over the left leg and turning your body to put your left elbow behind the bent knee stretches out the legs, hips, and back. 

I hope you somewhat understand what static stretches are now, if you have any questions or want to know some more types of stretches feel free to ask! Enjoy!

Friday's Workout

Friday's workout, the day after you get to rest is pretty important, you got to rest and not do a workout so now its time to push that body and work off the fat and gain some muscle. Today will be weight lifting combined with cardio after wards. Again, if you are not able to finish these workouts or it takes you a little longer to finish them, that's ok, after you do this workout for 4 weeks (before you change it up and do a different workout to keep your body guessing) you will be able to do more, i promise, as long as your  making effort and trying.

Weight Lifting: Bicep, Triceps, Shoulders, Abs (3 Sets of 8-12)
1. Preacher Curls
2. Triceps Cable Pull Downs
3. Dumbbell Shoulder Press Standing
4. Hanging Leg Raises (hang from pull up bar and raise knees slowly with out swinging your body) (3x20).
5. Incline Curls
6. Dips (if easy use weight belt)
7. Seated Straight Arm Front and Side Raises
8. Feet and Hips to Heaven (lay down, legs straight up, lift butt and legs straight up) (3x20).

Cardio: Stair Master, Elliptical 
1. Stair Master for 15-20 minutes on "Fat Burner" level 8-15. The harder the better.
2. Elliptical on level 8-15 for 10-15 mins.

Stretch: 10minutes. Stretch your legs really good, static stretches for your arms and shoulders. Make sure your drink a protein shake after wards and stretch more. If you need, stretch more.

 

This Summer...

I will do this...

 

 

Want to join?! :)

My Breakfast

The Breakfast Of Champions!

 

Now let me explain whats going on here :)

1. I cut up a banana and add that along with a handful of blackberries, raspberries, and cut up strawberries to a bowl and add 1 serving of oatmeal on top. No need for sugar here...berries provide the sweetness! Oatmeal and berries are crucial in a healthy diet (fiber, whole grain, vitamins, etc)

2. 2-3 Eggs depending on my workout that day. Excellent source of Vitamin D and protein!

3. About 15 mins before i eat this (usually when i start prepping everything) i drink my 16oz of water followed with a protein shake!

 

Thursday's Workout

Your going to love today's workout, I guarantee it!
RELAX- be sure to stretch if your feeling tight and to eat good because your not burning calories off so watch that (high protein). ENJOY!

 

SUPERBOWL BOUND!!!

Green Bay Packers!!!!! 2011 NFC CHAMPIONS!

 

G.B. PACKERS

ALL DAY!!! GO PACK GO

 

Wednesday's Workout

Wednesday's workout isn't to tough, your still probably sore from the last two days, but that's good, that means your working your body and making a difference. Make sure to push yourself in this workout because tomorrow is a day off!! Be sure that you are drinking plenty of water, drinking a protein shake after workouts, and eating habits are changing for the better or the workouts will be no good.

Run 2 Miles Intervals. This meaning if you can go to a track outdoors (4 laps = 1 mile). So warm-up by stretching out a little and taking a quick brisk walk around the track. Beginning at the curve, jog the curve and then sprint the straightaways. Now after a few laps, your body might tell you to stop, but you know you can keep going, if your sprint slows down a little, that's ok, as long as you finish and push yourself. If you can't get to a track, on the treadmill, jog roughly (.05) then sprint (.15) then jogging (.05) and so forth because that would equal .25 which is one lap. 

ENJOY!!!

Tuesday's Workout

Now you might be sore from that long run yesterday, in the morning when you wake up, get a good stretch in to loosen up the muscles some and help the soreness. Today you should try pushing yourself a little harder because you will be doing a little more and weights are being introduced.

Begin with a fast paced walk to get your heart rate up for about 3-5 minutes, then stretch out those legs and also static stretches to stretch out your arms, shoulders, and back.

Weight Lifting: Chest, Back, Legs (3 sets of 8-12). Rest 2 minutes between exercises.
1. Dumbbell Bench Press
2. Leg Extensions
3. Pull-ups (1 Wide Arm, 1 Underhand, 1 Overhand)
4. Incline Dumbbell Pectoral Fly's
5. Squats
6. Seated Back Rows

Now for the hard part. Stair Master for 15 minutes on "Fat Burn level 10-15." Then Elliptical for 15 minutes on level 10-15 as well. Then finally, the stationary bike for 10 minutes on fat burn levels 8-12. After this you should be very sweaty, if not, then you were not working hard enough or taking very long breaks. Make sure to stretch really good after wards again, very important. 

Make sure you are consuming a higher protein in your diet, even consuming a protein shake after your workout within 20 minutes. It will help muscle recovery and muscle synthesis so you get stronger!

 

 

God, I can't wait for Summer Time! 

Im Going To Do This One Day..

I want to go to an exotic or really scenic place and do yoga. Yoga helps you become more flexible, better posture, stronger back, and stronger overall. Its very relaxing and a great stress reliever.

Monday's Workout

Now don't be scared when I post these workouts, don't let them intimidate you with the distance or amount of work. You have to put forth the effort if you want results, period. Now if i say run 15 miles one day, and you can only run 1, push yourself, you may not finish but you may run a mile, rest, run one more mile, and so on and get to 5 miles, but its better then where you were before! Now if you have questions about any of the workouts i post, just ask me, i will be glad to help out. Now this workout is for people who have been somewhat active but need a good foundation workout. If this is too hard for you, again at least try or push your self to the most you can.

Walk for a couple of minutes to get the blood flowing.

Jog 3 (three) miles in a park/around your neighborhood. I know its cold outside now, so you can use a treadmill which is also good because you can track your time and distance better. 

After wards stretch! Very Important. Really stretch those hamstrings, calf's, and quads since you just used them big time. Try doing about 10 different stretches for about 10 seconds each. If you feel tight later on during the day, stretch some more, and be sure to stay hydrated throughout this process, very important!

Total Body Cardio Meltdown, Muscle Building Workout

I'm going to post another week workout for you to try, this is a beginning workout because I assume most people reading this are looking to get in shape and are relatively new, i will post a more advanced one later on. This workout will help you get your cardio up, shed fat, and build muscle. This is everyone's goal so why not post something to help you out a little or give you some variety.

Inspiration-Push Yourself Daily

HOT! (Gaspari Nutriton Girls)

Not huge, Just in Great Shape, Toned, And Overall Totally Hot!

High Carb VS. High Protein Diet

Genetics play a big part in this role because some people need more carbs then protein in their diet to lose weight and others the opposite. Most hospitals can do it, even though its not free, if its something your serious about then i would take a look into it. Or you can just do the trial and error. Try one for a week and see what results you get, then try the other the next and see which one is better. Personally i need more protein to keep my mass because i have bigger muscles, i want to shed fat and still gain muscle so i still want to consume carbs, just at the right times. Example, i drink a creatine drink 30 mins before i lift weights because that has high carbs in it for to give me a good workout, pumping iron burns fat in the process while using some of those carbs as fuel, after wards i take a creatine drink and whey protein so that way i take in more protein because protein after any kind of exercise helps the body burn more fat period! Protein is burned better through the body, helps maintain appetite control, and helps lead to a better physique over time. Also taking 1g of protein per lb of body weight is suggested if you wish to obtain/gain muscle while loosing weight. Best times to eat carbs are earlier in the day so they get burned up as fuel, but some people's needs may be to eat more carbs then protein just because of genetics. People who need more carbs are usually more lean already trying to bulk up so they need more carbs to be burned off as energy rather then protein burned off to gain muscle mass. So in conclusion you need to figure out which diet is better for you. Regardless, you still need to consume at least some protein and/or carbs in your diet. 

The BEST type of diet is the Mediterranean diet, which is high in lean meats like turkey, fresh fish, tons of green vegetables, olive oil, pasta, wine, nuts, and fruits. People who follow this diet have lower body fat, leaner muscle, live longer lives, and are more healthy over all. This last diet was just an FYI, if your interested ask me more.

 

 

Start Today! Change your life for the better, whether it be for you, your child, or a loved one, make the change to become more fit and live a healthier lifestyle and you will live longer. Everyone wants to look good in the summer why not workout now, get in shape, if your not where you want to be at by summer time, keep working at it, keep up the lifestyle and continue through winter and by next summer you will be where you want to be. Don't stop there because you'll want to look good next summer so maintain your body that way you don't have to workout 24/7 to get where you want. Boxing, kick boxing, MMA classes are really good if they offer them at your gym to get started because they will get your cardio way up and you will burn tons of calories while shaping your muscles.

If Your Not

Seeing results right away, its ok..you have to keep at it. Eating healthy and consuming less calories, and working out more not just a walk around the block will get you there, it doesn't happen over night.

 

Did you know..

That lifting weights not only builds your muscle and gets you stronger, but promotes abdominal fat loss as well. So for the ladies that are scared to lift weights because they are scared to get all bulky, your wrong. It's funny how girls think if they lift weights for one week they will become Arnold Schwarzenegger. Incorporate cardio with weight lifting to maximize fat burn. Remember that muscles burn fat and the more muscle you have, the less fat you will have. In the past two weeks I have lost an inch of my belly, 2-3 more inches and I will be at the body fat i want, 8% and by that time my abs and other muscles should be showing like crazy. So the moral of the story is lift weights, but don't lift one weight, then socialize and wait 5 minutes then do another set. You need to push your body, lift fast, take few breaks, and eat/drink protein!

 

 

Sportings

 

Things Like Skiing can burn 300 calories in up to 30 minutes, it's fun, a great workout, and helps gets those killer abs. You don't always have to just workout, if your on vacation and your going skiing for example, thats a great workout. Also there's swimming in the pool of a hotel, or going for a quick run or long walk around a cool city your in instead of taking the car everywhere. This is all part of a healthy lifestyle, so you can live and be active as you get older!

GO PACK GO

KEEP IT GOING! Shout out to the haters! hahaaaa

Supplements I am Currently Taking

I approve because they sure as hell are working!

An intense thermogenic from Gaspari a very trusted and respected company I have used from before. No caffeine like other thermogenics, helps crunch appetite, boost metabolism, and give me energy for my 2 a day workouts.

A Very good whey protein that I take 3 times daily to help keep my muscle mass during weight loss and to also gain more weight and stronger, bigger muscles. Also try and take 20 mins before a meal to help me not eat as much and great for after cardio because high protein meal after cardio helps boost fat loss. Also weight lifting for protein synthesis.

 

Lastly, good ol' creatine. This I started taking before and after weight lifting, not cardio. Helps give me a boost and I can definitely feel the difference, I am more sore after workouts because I am lifting more and knocking out a few more reps. Even though i don't use it after cardio, creatine is great for cardiovascular gain. Helps you push more and be able to do more physically.