Post 96: An Upgraded Walking Circuit

Walking around the block doesn’t have to be a passive activity. Want to learn a circuit that will torch fat, tone muscle and work your cardio into overdrive?

Of course you do. you are on my blog page which means you are a workout warrior.

Well all right then, here it is.

Upgraded walking circuit

 

Now if this is freaking you out, I posted an easier walking circuit workout here.

But don’t freak out. You can do this. If this is still overwhelming do this.

  • Reduce the number of reps per exercise.
  • Replace any exercises that aggravate injuries with ones that don’t.

Want to make it more difficult? Like I had to ask.

  • Time yourself and try to beat your previous time.
  • Increase reps on each exercise.
  • Walk faster between exercises.
  • Find some hills to walk up.

feeling strong thumb

I Hope this is a workout you put in your list of favorites. Let me know what you think.

Cheers,

Michael
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Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness or tweet with me @mfactormike
Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |
 

Post 95: Leg And Butt Kicker Killer Circuit: Can You Take The Challenge?

Butt workout Supremo #butt exercises, #glutes, #circuit training, #leg workout

Workout courtesy of http://fit-is-confident.tumblr.com/post/17101750339/anytime-d

Look at what I found on Pinterest! As much as I would like to take credit for this, the credit here goes to http://fit-is-confident.tumblr.com/post/17101750339/anytime-d. Or send them a nasty note if you want. I guess it depends on how you feel afterward.

[ois skin=”newsletter”]

Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

 

 

 

 

Post 94: No Goals, Crazy Goals, Just Plain Dumb Goals And Other Things About Goals

Which is worse: having no goal or having a dumb goal?

Ever think about that?

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3062 Goals are stupid, i want to be thin!

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3062
Goals are stupid, i want to be thin!

Do goals stress you out?

They would really be a huge waste of time except for the fact that they work.

Unless they are dumb goals and that is the reason for this post.

Some people have an odd nebulous vision that they call a goal. It can be dumb and unrealistic but it is not a goal because a goal isn’t a goal until it is written down.

I have a confession to make. I am one of the worst at goals. I will take a stab at some idea, call it a goal, then change it as the circumstances change. That is just laziness and I admit that.

So if you think I called you dumb, brother I am right there beside you.

But this can all change today. This is my new mindset for this blog. (day three of the blog challenge if you are keeping count.)

I am going to help you figure out realistic goals. You’re job is to write them down and look at them several times a day. I am going to do this myself and hold myself accountable. I will also be accountable to you so feel free to ask me any questions about my goals.

Ready? Cool.

Here are some facts to help.

  • You can lose 2 pounds of fat per week safely if you work at it.
  • The heavier you are, the easier it will be to lose the weight at first.
  • Plateaus are part of the fitness game. Expect them and don’t freak out over them.
  • Female clients gain 4-7 pounds of muscle when they start training. This is what you probably call firming up.
  • Guys can gain 8-15 pounds.
  • So any fat loss the first couple of weeks may be offset by the muscle weight. Again, don’t freak.
  • The first 2-5 pounds can be attributed to water weight and other crap (literally sometimes) that your body gets rid of when you start eating cleaner.

So let’s take a look at a goal to lose 50 pounds.

How long can it take?

Here is an actual spreadsheet for a client. Here you can see that the muscle weight will offset the fat loss for the first couple of weeks. If she stays on track she will lose almost 25 pounds in 12 weeks. Taking into account illness, missed workouts etc… I would say it would take about 28 weeks to lose 50 pounds of fat.

Could she lose it faster? Maybe but this is a pretty aggressive goal as it is.

http://www.mfactorfitness.com

http://www.mfactorfitness.com

Sample Fat loss sheet

So given that this is a best case scenario, this is a realistic goal to shoot for.

You may need help with nutrition planning. If this is the case I have something you may have an interest in. It is the best nutrition and exercise planner I have come across. Best of all it is free. Yup free. No strings attached. Here is the link.

http://truestar.com/MichaelMedvig

http://truestar.com/MichaelMedvig

So here is your homework. Think about how much weight you would like to lose and how long it would take to realistically do it.

In the next couple of posts we will start getting in to the mechanics of how to create an effective program.
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Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 93: Mindset: Do I Have What It Takes To Get You In Shape?

Do I have what it takes to get you in shape?

The idea of this blog comes from Natalie Sisson of the Suitcase Entrepreneur. I am taking part in the 30 day blog challenge. Why? Well because this blog has been patchy and sporadic at best and I need to get better at it.

So as I am reading day 2, I came across this. Hopefully Natalie doesn’t mind if I share the following on the importance of mindset.

Starting a business is quite possibly one of the most challenging moments of your life. Running a business and your life from the road is another challenge altogether.

“For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to be an entrepreneur and a world traveler.

This is a natural state to be in. Be prepared to be in that state for at least the first year as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to create products and services that help others and make an impact is not meant to be easy.

You’re changing the world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.”

Great advice for me but also great advice for you.  Building this blog (and podcast?) to the next level is going to test my limits as a business owner and writer. I am going to do my best to build and offer quality content that is actually going to help you. But I know I can’t do this unless it is fun.

Since we are starting from scratch, I would like to change the above quote to make it fit the person trying to get back in shape.

Starting a fitness program is quite possibly one of the most challenging moments of your life. Staying fit while running a business and having a personal life is another challenge altogether.

For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to change your diet and complete the workouts.

This is a natural state to be in. Be prepared to be in that state for at least the 3 to 6 months as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to sweat, ache and change your physical body and mind is not meant to be easy.

You’re changing your world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.

If you have this mindset, how can you not succeed?

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

So how about we make a deal.

I am going to do my best to keep you on track and have fun doing it.  All I ask from you is to let me know what you need. My goal is to 250 subscribers to my newsletter by the end of the year. If I can continually add people who are interested in my blog we will have a community before we know it. That is my end goal.

How cool would that be!

So let me know what you need to stay on track with your fitness goals and I will help any way I can.

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Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

 

Post 92: Get My First Ebook: Shoulder Pain For Free On Amazon

For free on Amazon Monday and Tuesday only!

For free on Amazon Monday and Tuesday only!

I am not kidding. Click on this link and get my new (and first) ebook for free Monday October 21 thru Tuesday October 22.

Why am I being this nice?

For starters, my clients and my fans who read my blogs are important to me. We are family. As family you should have access to things the public can’t have. This is a gift for your loyalty. A show of my appreciation.

Since this is my first book, the only thing I am asking in return is a review on Amazon. An honest review. Now if you think this is the worst piece of crap you have ever read, then maybe skip the review and send me an email on how to improve it. For everyone else, please submit an honest review to Amazon.

After Tuesday the price will go up to $5.99

I wrote this book because I injured my shoulder a few years ago and went through hell to fix it. I spent thousands of dollars on Doctor visits, acupuncture, MRI’s only for the pain to get worse.

I went online for an answer and through trial and error came up with a plan that actually works. That is what this book is about.

So if you know anyone who is suffering from shoulder pain, let them know about the free offer. Forward this email to whoever I can help.

Again the link is Here.