Whatever your fitness goals are muscle building, fat loss, cardio or all of the above keep your workouts short. There really is no need to do hour long marathon workouts. There is a better way.
If you have read any of my other articles you know I believe in doing total body workouts. Weight training, kettlebell training and bodyweight exercises are use3d in my workouts for adding variety to my workouts.
Let's face facts sticking to an exercise program is not easy. after a hard day at work sometimes the thought of going home to workout isn't that appealing. That's why I like to and always tell people to use variety in thier workouts.
By combining weight training, kettlebell training, bodyweight exercises whether you use all 3 in a workout or a combination of them really does stop the boredom of doing the same old workout all the time.
As an example I wanted to show you the workout I did yesterday. In this workout I used weight training exercises and bodyweight exercises in a modified complex workout. I often will structure my workouts to be done in comlexes.
What is a complex?
Complexes are pairing 2 or more exercises and doing a set of each before taking a rest. Normally I don't use more than 2 exercises per complex. That's my personal choice you may want to do more.
My 20 minute workout.
Complex#1
1A - Dumbbell Clean and Press - 4 sets of 5 reps 1 set of 4 reps - this is done with 2 dumbbells doing a clean before each press. This is one of my favorite exercises it is really a total body workout on it's own.
1B - Mountain Climbers - 1 set of 18 3 sets of 16 1 set of 14 - as soon as I put down the dumbbells I go right into mountain climbers.
Stand Alone Exercise:
2 - Deadlifts - 4 sets of 5 1 set of 4 - deads are another of my favorites and really get your whole body working. So I normally do these as a stand alone exercise.
Complex #2
3A - Dumbbell Rows - 4 sets of 6 reps - these are single arm rows a good lat exercise
3B - Pushups - 4 sets of 12 reps - yep plain old push-ups a very effective and neglected exercise (as are most bodyweight exercises
Well that was my 20 minute total body workout yesterday. Muscle building, fat loss and cardio work. remember on the complexes no rest in between exercises. Try to cut down on your rest periods as your conditioning increases.
Friday, August 14, 2009
Wednesday, August 12, 2009
Setting Your Fitness Goals And Motivation Keys
Motivation Keys To Get Fit And healthy
"Knowing Is Not Enough; We Must APPLY.
Willing Is Not Enough; We Must DO."
To get fit and healthy takes a lot of work. With this blog I try to bring you what I believe are the best resources to aid you in your quest to get that six pack abs look.
People can sometimes find it hard trying to do the same routine each and every week. Which is why I preach to you about using variety in your workouts. Variety can help in keeping your mental focus and motivation high.
You see, the knowledge that you gain from reading through my materials is only one small piece of the puzzle. If you don't actually get up off your butt and TAKE ACTION, you'll get nowhere, and very fast.
Doing the same workouts over and over is a motivation killer. Eventually you get bored and stop doing your workouts. There are ways that you may be able to avoid this and continue on your quest to get fit and healthy.
The root behind the right motivation to get fit and healthy is why you even wanted to start at all. If you wanted so much to lose weight, add lean muscle and get that six pack abs look then that would be your primary motivation to follow an exercise and training program. Then all you need to do is to keep reminding yourself every day why you are doing what you do and what you want to get from it.
The 4 Keys and Motivation To Get Fit And Healthy
1) Knowing What You Want
2) Knowing Why You Want It
3) Know What The Cost Is Of Achieving Your Goal
4) Pay The Price For Achieving It
Are you REALLY committed to changing everything about the way you look and feel? Then take action. Get serious.
So let's start with what your inintial motivation was to get that six pack abs look. See which of these apply to you or add your own.
1) Be Healthier
2) Confidence having a tight, firm body can be a real confidence booster.
3) Have more Energy lets face it life today is hectic being physically fit can give you the energy to do anything.
4) Better Sex yeah I had to throw that one in. But it's true.
There are others of course but you see where I'm going with this.
One of the most important keys to sticking to your exercise program is having the proper motivation. In short, without the proper motivation you would not be able to stick to any fitness routine, long enough to achieve any results.
Motivation is something that does not happen in an instant. Motivation needs to be worked at. Just when you can find enough motivation, it can also be easy enough to lose. Remind yourself of what your motivation was to start with.
One way of reminding yourself of the what you are doing to keep the motivation up is learning to have a visual image of what you want to look like. If you want to get that six pack abs look, you might want to have a visual image of what you will look like after achieving your goal.
Another way to keep your motivation up while on an exercise program is by not doing it alone. Find someone with the same fitness goals you have. This way, you have someone who can give you the motivation to do better. Having a friend to work out with can help provide you with the necessary motivation that you need to keep going.
Another way to keep up your motivation is by keeping track of your progress. Try to have a record of your previous weight or size and try to keep track of the changes on a weekly basis to give you an account of the pounds that you have lost and the inches that have melted away due to your hard work on your goal to get that six pack abs look. Just by keeping track and being aware of the positive changes would even give you more motivation to do better and keep going.
“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
"Knowing Is Not Enough; We Must APPLY.
Willing Is Not Enough; We Must DO."
To get fit and healthy takes a lot of work. With this blog I try to bring you what I believe are the best resources to aid you in your quest to get that six pack abs look.
People can sometimes find it hard trying to do the same routine each and every week. Which is why I preach to you about using variety in your workouts. Variety can help in keeping your mental focus and motivation high.
You see, the knowledge that you gain from reading through my materials is only one small piece of the puzzle. If you don't actually get up off your butt and TAKE ACTION, you'll get nowhere, and very fast.
Doing the same workouts over and over is a motivation killer. Eventually you get bored and stop doing your workouts. There are ways that you may be able to avoid this and continue on your quest to get fit and healthy.
The root behind the right motivation to get fit and healthy is why you even wanted to start at all. If you wanted so much to lose weight, add lean muscle and get that six pack abs look then that would be your primary motivation to follow an exercise and training program. Then all you need to do is to keep reminding yourself every day why you are doing what you do and what you want to get from it.
The 4 Keys and Motivation To Get Fit And Healthy
1) Knowing What You Want
2) Knowing Why You Want It
3) Know What The Cost Is Of Achieving Your Goal
4) Pay The Price For Achieving It
Are you REALLY committed to changing everything about the way you look and feel? Then take action. Get serious.
So let's start with what your inintial motivation was to get that six pack abs look. See which of these apply to you or add your own.
1) Be Healthier
2) Confidence having a tight, firm body can be a real confidence booster.
3) Have more Energy lets face it life today is hectic being physically fit can give you the energy to do anything.
4) Better Sex yeah I had to throw that one in. But it's true.
There are others of course but you see where I'm going with this.
One of the most important keys to sticking to your exercise program is having the proper motivation. In short, without the proper motivation you would not be able to stick to any fitness routine, long enough to achieve any results.
Motivation is something that does not happen in an instant. Motivation needs to be worked at. Just when you can find enough motivation, it can also be easy enough to lose. Remind yourself of what your motivation was to start with.
One way of reminding yourself of the what you are doing to keep the motivation up is learning to have a visual image of what you want to look like. If you want to get that six pack abs look, you might want to have a visual image of what you will look like after achieving your goal.
Another way to keep your motivation up while on an exercise program is by not doing it alone. Find someone with the same fitness goals you have. This way, you have someone who can give you the motivation to do better. Having a friend to work out with can help provide you with the necessary motivation that you need to keep going.
Another way to keep up your motivation is by keeping track of your progress. Try to have a record of your previous weight or size and try to keep track of the changes on a weekly basis to give you an account of the pounds that you have lost and the inches that have melted away due to your hard work on your goal to get that six pack abs look. Just by keeping track and being aware of the positive changes would even give you more motivation to do better and keep going.
“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
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