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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.

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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 90: Introduction to M Factor Fitness and Nutrition

Why in the world do you need to look at another fitness blog, especially this one?

 Because in a world of cookie cutter blogs and follow the leader mentality, maybe you want a second opinion and some fresh ideas.

This is why I created M Factor Fitness and Nutrition. My clients  range from 35 to 60 years old and getting in shape is not as easy as it used to be. They are real people with jobs, mortgages and families. Some have never exercised and some are dealing with injuries from the past.

Most don’t like the idea of going to a gym or taking a class. They know they need individualized attention to get results. Here is what I have learned.

You don’t need advice on what everybody should be doing. You need advice on what you should be doing! 

Let me welcome to the world of M Factor Fitness. What I’ve done is take my personal training philosophy that I’ve developed over the past 10 years and put it in a format that is accessible by anybody.

This is the problem is this. Most people in the 35 to 60 age range want to get in better shape but they simply don’t have the time to do it or they have injuries that stop them from exercising regularly.

So with what little time you have we need to maximize your results. This means tossing out the ideas that don’t work and putting in effective ideas that will work. The problem here is that everybody is different and with everybody is unique.

If we train together I will give you a plan of action. If you read this blog I will offer up ideas for you to try. This is the purpose of this blog. Some of my ideas may seem a little counter intuitive at first but I would ask that you hang in there with me and try them for yourself. Everything I will blog about has science behind it.

The other side of this is that I will talk about stuff that flat-out doesn’t work and you need to avoid. If you are doing those things, don’t be offended. Think of it as a second opinion. This is a blog and blogs were meant to be interactive. So share your opinions.

So how should you actually use this website?

I recommend starting out doing three things.

1. Sign up for my newsletter so you can get articles delivered to your email every time I post. Actually I think I have this set up to send you an email every three blogs. I will also send you a quick note if anything important is coming up. Click here to get started.

2, Sign up for my free fitness portal. I have teamed up with TrueStar vitamins to provide my clients with a nutrition website that will create custom menus for you based on your goals and health issues. It also can also create exercise plans for you along with ideas on supplementation. Oh yeah, this is free to anyone who wants to join. 

One of the things I like best about the website is that it has 17,000 different recipes. Even if you don’t follow the recipes it will give you a good idea of how you need to be eating.

Look at it this way. If you went to a nutritionist they would charge you $300 to do the same thing. They may even be using the same software. So please take it advantage of this. I have been looking for software like this since I started personal training and I haven’t found anything that comes close to this. So check it out here.

3. Facebook me! Be a fan and get this content via Facebook. I will be doing some exclusive things with Facebook in the future so make sure to be a fan.

4. If you want to take me along in the car i have a new podcast called the ” M Factor Fitness FunkCast” available on ITunes for the reasonable fee of free.It is a little ragged but I am working on it. You can listen to it here.

Finally, I am not putting all this together for my ego. I am doing this to help you. So please make sure to ask me questions, suggest topics and make this blog your own.

P.S. As a struggling blogger, it is always nice when readers share content and it is always appreciated.

Post 82: M Factor Fitness War on Fat Month Part 4: Your Fat Cells’ Secret Weight Loss Weapon


Your Fat Cells’ Secret Weight Loss Weapon
By Mike Roussell, PhD

It would seem kind of crazy to think that your fat cells would release compounds that would actually make them shrink in size, but they do.

It is just up to you to take advantage of your fat cells’ self-destructive behavior.

One way to do this is with the hormone adiponectin. Chances are you haven’t heard of adiponectin in the past as it is not well known outside of scientific circles.

Let me get you acquainted.

Adiponectin is a hormone released from your fat cells. Here are just a couple of the things that it does:

1. It helps break down fat so you can use it for energy (i.e., burn fat)

2. It improves how your body uses carbohydrates (which helps reduce their storage as fat)

3. It increases your calorie burning.

Sounds great doesn’t it?  How can you get more adiponectin? Here are a couple ways.

1. Exercise – One study published in the scientific journal Diabetes Care found that adiponectin levels increased by 260 percent after just 2-3 bouts of exercise.

I always tell clients that exercise is like a booster shot, making your weight-loss diet work better.

One of the ways it does this is by increasing adiponectin levels.

2. Lose a Little Weight – The more body fat you have, the less adiponectin your fat cells are going to release.

The good news is that adiponectin will help you with the fat loss snow ball effect because the more weight you lose, the more adiponectin your fat cells will release, causing you to lose more weight.

It is just up to you to get the ball rolling.3. Eat Salmon – The fats found in fish, like salmon or omega-3 supplements like krill oil, have been shown in animal studies to increase levels of adiponectin.

It seems counterintuitive that fats help you burn fat, but this is just another example of the incredible power of omega-3 fats.Start getting your fat cells to work for you, not against you, by releasing more adiponectin.

These three easy tips will get you started on your way to becoming a leaner, calorie burning machine.

More Help For Your Fat Cells >>




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 81: Working Out-The Big Picture

If you really want to change the shape of your body, you must incorporate three things into your life
1. Strength training
2. Cardio training ( This can also be a part of your strength training )
3. Good nutrition
4. Fixing any past internal damage to your body.

The key to the effectiveness of an exercise program is to incorporate all elements in an intelligent and effective manner. The key to the success of M Factor training is that I teach these concepts in a way you can easily incorporate in your everyday life.
Think about this.

Diet Alone- 95% of all diets fail because they demand such a big change in the way you eat. The fact is this: Diet alone cannot significantly boost your metabolism or shape your body. Simply put, if you are a flabby big person, you can diet down and become a flabby skinny person. People who just diet are more prone to relapses and tend to end up weighing more than when they started.
Case in Point Jared From Subway ( I hate to use him to illustrate a point because he did a tremendous job losing all that weight but I am trying to prove a point here and he fits the example.
images-23
Jared lost a bunch of weight but his basic shape didn’t change. He has basically become a smaller version of himself.

Nothing wrong with that but most people want to reshape their bodies as well.


Cardio alone– If you think a running program is a good way to go, think again. Without strengthening your overall structure, you are an injury waiting to happen. Running and aerobics will not shape or noticeably strengthen your muscles. In fact, the constant pounding will expose and injure weak joints, muscles, tendons and ligaments.

Fixing the Body– I think everyone knows how to eat semi-well. The biggest problems I see are people who have wrecked their bodies through stress, poor nutrition and lack of sleep. Here I am talking about internally and externally. 

External pains such as foot, ankle, knee, back, should and neck pain and almost always caused by muscle imbalances, except in the case of actual trauma. Further, back pain is almost never a sign of a weak lower back. Knee pain is never caused in the knee. There is an underlying reason which is almost never the actual bodypart that hurts.

Internal pains- There is a long list of disorders here to consider.

Do you have any of the following:

  • Acne, 
  • Asthma,
  • Aggressive Aging, 
  • Arthritis, 
  • Autism,
  • Autoimmune diseases
  • Candidiasis,
  • Celiac disease,
  • Chronic Fatigue Syndrome, 
  • Crohn’s disease, 
  • Cystic Fibrosis,
  • Dermatitis, Eczema,
  • Fibromyalgia
  • Food Allergies
  •  Hives
  •  Inflammatory Bowel Disease,
  • Irritable Bowel Syndrome,
  • Multiple Chemical Sensitivities,
  •   Malnutrition
  • , Ulcerative Colitis. 
  • General lethergy and apathy
  • General crappy feeling
  • Hypothyroidism

Consider that the conditions above affect your ability to lose weight and get in optimal shape. The prescriptions taken also cause negative reactions in the body and in a bigger sense, all these diseases are signs of a body out of balance. 

If you are interested, there is a great presentation about this very subject by the heads of BioTrust. Here is a link to their free presentation.



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 78: War On Fat Month. Part One Turning Fat Cells into Friends

Here we are in the middle of Summer. 95 degrees here in Denver and it is time to take a good look at where you are in your journey to get the type of body you want and the health you deserve.

So I  will be presenting some videos of the newest fat research from the good folks at ProGrade Nutrition to help you. 

Let’s face it, if you can’t drop fat in sweltering heat, how are you going to do it in the middle of winter. 

if you are working out and eating clean and still not dropping fat at will, you need to click on the link below and listen to Dr. Roussell. As with any information I present, do your homework. If this makes sense to you try it. Remember that ProGrade Products always carry a money back guarantee so there is absolutely no risk to you…..the only thing you have to lose is fat. ( I just had to sneak that one in. Sorry.)



By Mike Roussell, PhD

We always look at our fat cells as the enemy – making our pants too tight, causing unsightly bulges under our shirts, and stubbornly sticking to that area below our belly buttons.

I want to propose a radical idea to you…make friends with your fat, take care of it, and fix it.

An ugly truth is that you’re stuck with the fat cells you have, so why not make the best of a bad situation?

Why? Because your fat cells can actually help you lose weight. You may be thinking “How could that even be possible?!”

Simple! Your fat cells don’t just sit there.

They actually release their own unique hormones, which scientists call adipokines, which help regulate your body weight.

When these hormones aren’t optimized, weight loss is harder; but optimize them, and they will help you lose weight faster.

Here are three ways you can optimize these hormones for more efficient weight loss.

1. Move More – Studies show that moving more (fidget more, take more steps, exercise, etc.) is associated with having higher levels of the adipokine adiponectin.

Adiponectin is your lean body hormone.

Getting your fat cells to release more adiponectin will cause your muscles to soak up more energy (out competing fat cells) and allow you to burn more calories.2. Eat More Antioxidant-Rich Foods – If you are overweight, then you probably already have high enough levels of the hormone leptin, a hormone that signals your brain and regulates your body weight and appetite.

The problem is that your brain isn’t getting the signal.

Researchers believe that antioxidants are the key to re-sensitizing the brain to leptin.

Eating more antioxidant-rich foods like raspberries and blueberries will get you started on the right track.3. Sleep More – It may sound counterintuitive, but sleeping more may actually help you lose more weight.

Research shows that it doesn’t take too many nights of not sleeping enough before your fat cells start to release less leptin (remember the more leptin, the better).

Sleeping more should be the easiest of all these fat cell fixes. Just turn the TV off and get to bed!

Put these three simple steps into action and starting fixing how your fat cells are functioning.

This will get your fat cells working for you, actually help you lose weight, and not the other way around.

CONTINUE >>






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 71: Are You Going To Give Up?????

If you are starting a fitness plan for the new year…..how is it going? 

I say this because this is the week most people start slacking off or quitting. I am here to give you a little encouragement. Hopefully you haven’t bought into the latest magazine article about “Losing 15 pounds in 15 days” or “How to to get a bikini body in 15 minutes a day”.

If you have you have been conned by the media. So have a lot of people. This is what they do.  You are thinking of quitting because your plan is failing dismally. This is where you take a deep breath, step back and assess the situation.

Remember: just because there is a sucker born every minute does not mean that you have to be that sucker. 

As you get older, getting in shape requires thought. 

What is your definition of being in shape?

The M Factor Fitness definition of getting in shape? 

  • Looking the way you want or at least being on a realistic path towards that goal.
  • Feeling healthy. Minimizing physical ailments through proper exercise technique and choice of exercises. Minimizing internal ailments through proper nutrition and supplementation.
  • Being strong. Strong is fun and that is all there is to it. Building muscle, strengthening tendons and ligaments so you can move correctly and get your metabolism where it needs to be.
  • Eating like an athlete so you can perform in life like an athlete.
  • Knowing when to take time off.
  • Knowing when to sleep.


Sad truth is some people give up right when they are on the edge of a breakthrough. Sadder truth is some people come up with plans that have no chance of working. So before you give up, see which of these applies to you. 

  1. You are following a plan. Not a magazine article, ad in the back of a magazine or infomercial but you have a serious plan written by a fitness professional. There are millions of ways to do this. Find one that fits your personality and lifestyle and stay with it. P.S. It better include nutrition and weight training.
  2. You have been following the plan. How hard are you actually working? Are you busting butt or going through the motions?
  3. You are watching and recording what you are eating. 
  4. You have a way to measure my results other than the scale. If you just started working out, you will gain muscle weight. Women will gain 3-5 pounds in the first few weeks and men can gain 5-10. This will offset any fat loss as seen on the scale. Either measure with body fat or put on a pair of jeans that are tight to use as a control.
  5. You have realistic expectations. 1-2 pounds of fat is a great goal. Not scale weight but fat. Try to do more and you will generally crash and burn.
  6. You have a system to make slight modifications as you assess how your body is changing. Stick with what works, providing you are giving it time to work and replace the parts of your program that aren’t.
  7. Factor in any side effects from prescriptions such as anti-depressants which will make it extremely hard to lose weight.
  8. If you are following all the above and still no progress, get a physical and a complete blood panel to look for slow thyroid, low testosterone, infections, fungus, parasites etc…
Hope this helps, give me a shout if you have any questions.





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

Find out more about In Home Training with M Factor Fitness

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. |

Starting An Exercise Program The Right Way Part 1

How to Start an Exercise Program For Beginners

Part 1: Basics

Happy New Year! I have some sobering news for you.

Three weeks from now, most people will have broken their New Year’s resolutions.

But not you, my friend, because you have stumbled upon this mega post.

Here is a quote from Alfred Souza via the great Jeffrey Gitomer. This blew me away when I read it.

” For a long time it had seemed to me that I was about to begin real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”
Here is the best piece of advice I can give give you.

Ignore the noise and do the work.

Quick Lesson on Fitness Philosophy

So the idea here is is that I need to get you moving. Start exercising, then we can fine-tune your program.

You can sit here all day and read and by the end of the day you will still be here reading, confused and with a sore butt.

Here is a series of Podcasts Specifically targeted for beginners.

 

1. Why you need you use resistance in your workouts

2. Why recovery is so important

3. Why increasing your metabolism is critical to your success

There is a lot of fitness information out there.

  • Some of it is very good.
  • Some (okay, a lot) of it is outdated.
  • Most of it is driven by marketing. Meaning that it is meant to drive you into buying specific products or services.

You may be saying, “hey Mike, aren’t you doing the same thing”.

And to a degree you are right. I am a personal trainer but I am also marketing my fitness and nutrition programs.

The difference is simply this. I am not telling you this is easy. I don’t talk about miracle pills or ,melting away slabs of fat in just 10 minutes a day.

The only way to change your body is with smart, hard work.

Anything and everything on this site is geared towards that because if you aren’t willing to put the time in, you won’t get the results.

I am not here to waste your time and money.

Summary:

  • Get started now. Don’t wait to become a fitness expert before you start your journey.
  • Resistance Training is the best way to reshape your body, burn calories and increase your metabolism. There are a number of different ways to do it. You can use bands, weights, kettlebells or just your own weight. The bottom-line is you need to work all the muscles of the body against some form of resistance to make a change.
  • Cardio can be great for meditation, getting fresh air and burning calories but it will not appreciably increase your metabolism or reshape your body.
  • Please my my sake, choose a level of exercise that fits your ability and experience. Don’t sign up for CrossFit, bootcamps or Insanity right off the bat. This is just a recipe for disaster.

If you want to work out in your home and get started learning the right exercises to do, may I suggest my online training?

Here is a short video on it.

In the next part of the series we will cover walking.

Click Here For Part 2: Walking

 

Take two-seconds and join my other sites so you don’t want to miss a thing:

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Interested in training with me? Questions?

Well, here is the form to fill out!

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My Dog is Fat!

SnickersMy Dog is Fat and I Need Your Help!

(P.S. I am going for a little sarcasm here. I am using my dog as an analogy for people who need to lose weight.)

Just wanted to make sure we are all on the same page here.

Good? Good.

Our Vet said Snickers is fat. I prefer to think of Snickers as well-fed.

What you are looking at is fur weight.

Over the years he has gone from 13 to 14 to 15 to 16 pounds.

I started to take notice when he was getting a bit of a butt roll. Once I saw the butt roll, it was time to get him on a training program.

So after consulting numerous dog websites I have up with two plans of action. I would like your input of what you think is the most effective.

Option 1:

  • Count his calories and make sure he chews his food at least 100 times before he swallows.
  • A full vegan cleanse with herbs and green tea for a week.
  • Noni Berries and Acai juice in his water bowl to help bolster his immune system.
  • Mega vitamins just in case he isn’t getting enough.
  •  Any water is to be filtered, boiled and sanitized by ultraviolet light.
  • He will need to sleep in certain  positions in a feng-shui approved room.
  • Don’t forget the crystals.

This is going to take a lot of time and a lot of money but Snickers is worth it.

Or Option 2:

  • Cut out the snacks or change to lower calorie snacks.
  • Stop feeding him from the table.
  • Go for a longer walk each day.

This really doesn’t take any time and we will actually save money.

Oh, boy, this is a tough one.

Kind of stinks when you see things layed out like this, doesn’t it?

Don’t worry, I am with you. I have probably fallen for every marketing supplement scam there is. I write these blogs to try and help you avoid some of the traps I fell into.

I am not saying there aren’t some cutting edge supplements out there. There are.

I am definitely not telling you to stay away from all supplements.

I just want you to consider the 80/20 rule.

The 80/20 rule states that 20% of your actions will give you 80% of your results.

In the fat loss game, nutrition and working out will give you the bulk of your results.

Focus on that.

Fat loss supplements can provide 5% to 10% of your fat loss. These are numbers quoted from Bill Phillips, Founder of EAS.

So if you lose 100 pounds of fat, you will be able to credit your fat loss metabolizer for 5 to 10 pounds.

Let’s take an average of 7.5 pounds lost with the magic of supplements.

So we are looking at losing 92.5 pounds through hard work and sweat.

 

So do you see how insignificant this is?

Why then do you sell supplements?

I am affiliated with a couple supplement companies.

If you want to look at adding supplements to your workout, I think I have an obligation to point you in the right direction.

Whether you check out Onnit, Biotrust or ProGrade, be assured that

  • They have an empty bottle return policy. So if you take the product and don’t see a difference you get a full refund.
  • They all come from GMP controlled labs.
  • They all present controlled lab studies for their products.

So are these miracle supplements? No

Will you effortlessly lose weight taking their supplements. No.

Could they help kickstart your fat loss program or help you break a plateau? Very likely.

 

Take two-seconds and join my other sites so you don’t want to miss a thing:

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Interested in training with me? Questions?

Well, here is the form to fill out!

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Post 67: Time for Something Positive

This was emailed to me from a friend who is also a great massage therapist. It really puts things in perspective.

If you are in the Parker area and want a massage, give pat Perry a call at 303-841-5039.
If you never learn the language of gratitude, you will never be on speaking terms with happiness.









A father and mother kissing their dying little girl goodbye—

If you are wondering why all the medic people are bowing….
in less than an hour, two small children in the next room are able to live thanks to the little girl’s kidney and liver.

 

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 66: How Much Do You Know About Strength?

So you think you know about strength eh? Well take this quiz and lets see how you do.

The following information is taken from Men’s Health Power Training by Robert dos Remedios , MA, CSCS

By the way, this is an excellent book. Don’t let the “Men’s Health” throw you. This is a serious book. The words “Dude” or “Bro” are not mentioned at all.

Take a look at these questions and write down your best guess, then go to the bottom of the page for answers.

1. Most Pushups in an hour?

2. Most parallel dips in an hour?

3. Most Chin-ups in an hour?

4. Heaviest Power-Lifting Bench press?

5. Heaviest Power-Lifting Squat?

6. Heaviest Power-Lifting Deadllift?

7. Heaviest Weight-Lifting Clean and jerk?

8. Heaviest Weight-Lifting Snatch?

Ok, so take your best guesses and prepare to be humbled.
p.s. This edition is from 2007 so I am sure some of these records have been broken.

1. Most Pushups in an hour? 3,416

2. Most parallel dips in an hour? 3,989

3. Most Chin-ups in an hour? 445

4. Heaviest Power-Lifting Bench press? 1,005 lbs.

5. Heaviest Power-Lifting Squat?  1,200 lbs.

6. Heaviest Power-Lifting Deadllift?  1,003 lbs.

7. Heaviest Weight-Lifting Clean and jerk?  580 lbs.

8. Heaviest Weight-Lifting Snatch?   469 lbs.

 Hopefully this inspires you to lift a little harder this afternoon.

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. |

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