Posts

Post 20: 12 Ways To Get In Shape For 2012

Here is to a new year. Every year there are thousands of people that have a New Years resolution to drop fat, tone up and get in the best shape of their life. I wish them the best. In fact, I am going to giving you a list from a personal trainer’s perspective on how to do this. Follow this and you will reach your goals. The more points you ignore, the greater your change of failure. It is the new year and I have things to do, so this list will be short and to the point, as should your workouts.  Please email me with any questions.

  1. Workout 6 days a week. 5 at the absolute minimum.
  2. Never take more than one day off in a row. The more time you take off, the harder it is to get back in the groove.
  3. Whatever your goal is, include weightlifting. This can be body weight exercises, dumbbells or machines. Preferably as little machine work as possible. Concentrate on free weights and bodyweight.  The are more effective and they work on the critically important stabilizer muscles.
  4. Write down what you are going to eat for the day. This will help with discipline.
  5. Write down what you actually eat. This is the most important nutrition tip you will ever get.
  6. If you haven’t worked out, take it easy for the first 2 weeks. This will ease you into a routine, prevent injuries and help strengthen the tendons and ligaments.
  7. Start increasing the intensity after two weeks. I don’t want you to be sore everyday but I need you to feel like you worked out. This is a good indicator of your effort.
  8. Cut the carbs. People are fat because they eat too many carbs. Eat one serving of protein and one carb every meal. Don’t worry about calories.
  9. Eat Breakfast. Always.
  10. Take your day off when you need it. That is when you are wiped out and your body is telling you to take a day off.
  11. You never need to work out for more than 1 hour at a time. if you can’t get it in in 60 minutes, you are not working fast enough.
  12. Always stretch for 5-10 minutes everyday especially after the workout. You will avoid many aches and pains by doing this. Don’t walk like Frankenstein the next day. Keep your muscles and joints loose.

Bonus tip: Serious training leads to serious results. This is work. Your efforts will pay off if you train consistently and follow the above. As a personal trainer in Colorado, my clients who see the most success follow these steps. It doesn’t whether you are a man or woman. It doesn’t matter how old you are. It doesn’t matter what diet you want to follow. Follow these steps and you have your guideline to stay in shape the rest of your life.

 I want to thank everyone for reading these blogs. I wish you the best,
 Michael

Visit me at http://www.mfactorfitness.com 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 17: My Christmas present to you. Free supplements from Pro Grade

The holidays are here and this means everyone is stressed, broke and tired….I mean joyous and full of Christmas cheer. Whatever. You know I have chosen to promote Pro Grade Nutrition as my supplement company. They are one of the few companies that has a GMP tested facility meaning that the potency of the ingredients are verified. Enough shameless promotion. They just sent me an email for me to offer my readers free samples. Well, not totally free, you have to pay a small shipping fee but isn’t that always the case. This is a cheap way to
1. Get a supply of quality supplements for a couple of bucks.
2. Try something you have been reading about and always wanted to try.
3. Get it and regift it to a friend. They will never know you are a cheapskate!
4. See why I like these guys and their products.

Free Sample # 1 Pro Grade Workout
Click here to try

This is a shake to drink after your workout. Not to get too technical but your liver and bloodstream store glycogen, the fuel your body runs on. After a hard workout you are running on an empty tank. If you don’t eat or drink something that has both a carbohydrate and a protein to recover….well you basically messed up your workout. You have to refuel your body within 60 minutes of a workout to maximize your results. Water won’t do it. If you are training for a sport or an older athlete, you need to train smart. This means taking care of details that most people ignore like recovery.

Free Multi vitamins 1 month supply.
Click here to try.

 There is also a men’s formula to try. Ever take vitamins and have neon urine? That is called flushing away good money. If your vitamin doesn’t dissolve in time your body never has a chance to get the nutrients. You also put a strain on the liver. Good vitamins dissolve quickly and allow themselves to be assimilated by your body. Try these and let me know what you think.

1 free month of Longevity
Click here to try

 Let me just quote form the Pro grade website.
Studies prove this nutrient in Longevity™ also helps:

>>>  Eases your joint pain.  Study results reported in the Proceedings of the National Academy of Sciences shows that polyphenols protect cartilage destruction and reduces joint swelling and pain.

>>> Lowers your cholesterol levels. Researchers believe this lowers your cholesterol levels by reducing its absorption in your digestive tract and increasing the rate of which it is excreted.

>>> Reduces tooth decay and prevents gum disease.   The Antibacterial properties are also used by your body to kill the bacteria that causes plaque on your teeth. Research by the Journal of Periodontology has also shown there is a decrease in indicators for gum disease.



>>> Improves your memory.  A recent report published in the journal Phytomedicine has found substantial evidence that the enzymes protect your brain cells from damage.

>>>  Fights off allergies in your body.  This has been shown to block a cells receptor involved in producing an allergic response. By blocking the production of histamine and immunoglobulin E (IgE), two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions, it can prevent you from having watery eyes, sneezing and coughing.

>>>  Fends off infections.  A study published in the Journal of Allergy and Clinical Immunology has shown it is able to prevent infections.

>>>  Prevent wrinkles and aging skin.  Studies show it prevents wrinkles, cell oxidation and damage that can make you look older than you really are.

       And that’ not all.  We’ve made Prograde® Longevity™ even more powerful by adding the nutrients Pomegranate extract, wolfberry extract and Biovin™ Grape extract.  These powerhouses give the supplement even more health-improving, illness-ending health power working in your body 24/7!
      


 So there you have it. 3 free products for you to try. I like the idea that pro grade gives you 30 days of product. There is no way you can judge supplements in a week or even two. Think about it. You probably need a good multi-vitamin. You need to take something after a workout to help with recovery. if you are getting old like me, I am willing to try anything that helps with again. Again, decide yourself whether you will benefit from using these products.

Enjoy in good health,
Michael

Visit me at http://www.mfactorfitness.com 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. |

Quickie Body Weight Workouts

Quickie Bodyweight Workouts are essential to getting in shape.

Why?

Because having quick workouts you can do without equpiment bridges the gap betweena full workout session and missing your training.

It is too easy to skip your training because you:

  • Don’t have enough time.
  • The gym is too far away.
  • The weather is bad.
  • It is too late.
  • It is too early

Everybody knows these excuses because everyone, including myself have used them.

So think of the quickie workout as a bridge between what you had planned and doing nothing.

Actually these workouts can be brutally hard if you push yourself.

So push yourself.

These are some screenshots taken from my online training program.

My online training allows you to train anywhere and anytime!

Beginner BodyWeight Workout

 

Quickie 1A

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Intermediate Bodyweight workout

Quickie 1B

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Advanced Bodyweight workout

Quickie 1C

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If this looks like the type of workout that could get you in the best shape of your life, then click here

for more information on joining M Factor Fitness Online Training

For the ridiculously low price of $10/month you get:

  • free app download.
  • A bunch of different workouts
  • Over 100 exercises with HD video
  • Membership in my private Facebook Group
  • Full email access to me.