Posts

Post 22: 7 Steps to Start a New Nutrition Plan

7 steps to start a new nutrition plan.

Nothing out of the ordinary here except this is from an article published in the Indian Times. It seems like as Americans we are credited with making the world fat. Our habits are spreading around the world.

I really don’t agree with that viewpoint. Our obesity stems from the fact that we have a very developed society. Not bragging, just saying that we don’t have to hustle for food. Our sitting lifestyle and desire for fast food all the time has created some issues but those issues stem from overabundance.
That is why this article interested me. India is not known as an overly consumptive society. yet judging from the article, they have the same new year’s resolutions we do. Go figure. Anyway, here is the link and the article http://timesofindia.indiatimes.com/life-style/health-fitness/diet/7-steps-to-start-a-new-nutrition-plan/articleshow/11325223.cms 

The author, Mansi Kohli, adds a couple unique details that are interesting.

  1. He mentions keeping a food diary. Now where have you heard that before?
  2. 1/3 of your food should be unprocessed. I like that ratio.
  3. Keep vegetables fresh.
  4. Limit salt and sugar.
  5. Limit artificial sweeteners. I know America is behind the curve on this. We think they are the greatest thing but I am telling you here and now that there are a bunch of yet undisclosed side effects that come from artificial sweeteners. You will see reports here and there buried in the papers. Give this about 10 years and the truth will come out about diet drinks. (Sorry for the rant)
  6. Don’t skip meals
  7. Don’t eat on emotion

All in all pretty sound advice. Nice job Mansi.

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 12: M Factor Fitness- what is it all about

Here is a question I get all the time. ” What exactly is M Factor Fitness and do you train people better than you write?” The answer is yes. I am a much better trainer than writer and thank you for asking.

If I had to define it, I would say that M Factor Fitness is my extended family. My average client stays with me well over two years and in this business that says something. I really like the fact that I have the opportunity to work with clients and make a difference in their lives. My job is not to hope that 1 out of 10 clients make progress. 

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 10: Value of B Vitamins in Cutting Heart Disease Risk Challenged

Here is the link, http://www.reuters.com/article/idUSTRE63M4UR20100423.

In my humble opinion, the leading predictor of heart disease is genetics. Anything else may have a slight effect but as the article points out it is very hard to isolate any causes. There are too many variables.
Exercise is the most important factor in surviving heart disease although it may not prevent it. If anything, eating a diet rich in B vitamins will help you with your energy levels and keeping body fat levels lower, so I still recommend it.
 

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 8: Shoulder and Arm Workout #1

Here is a good, fast workout I did Saturday. All you need is a bench or steps and a couple of dumbbells or bands. When you see the reps, please understand that I am picking a weight that will allow me to fall just short of the expected number of reps. After I go to failure, I take a couple of seconds and get 2-3 more. That is the end of the set. Make each set count! As for the exercises, email me or leave a comment if you can’t figure them out.

This workout has 3 different groups of three exercises each. Each round we do 4 times, so you will be doing a total of 12 sets for each body part ( shoulders, biceps, triceps ).

Round 1  Try for 15 reps ( Men ) 15-20 ( Women )
Round 2 Try for 10-12 reps ( Men) 15 ( Women )
Round 3 Try for 8-10 reps ( Men) 12-15 ( Women)
Round 4 Try for 6-8 reps ( Men) 10-12 ( Women)

Group 1
Curl and Press
Side Laterals
Rear Bench Dips
( Repeat for 4 sets increasing the weight or resistance each time.

Take a short break

Group 2
Upright Row
Hammer Curl
Tricep Kickbacks
Same instructions as above.

Group 3
Wrist curl
Front raises
Close grip Push-ups

This should beat you up pretty good. If you actually did the workout, put it in your profile so I can see it. Didn’t register for your free online coaching yet? What are you waiting for? Click here for free online coaching and diet info.

Let me know what you think.

Michael Medvig
M Factor Fitness Personal Training

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 M Factor Fitness Inc. All rights reserved.

These materials may not be copied or redistributed for commercial purposes or for compensation of any kind without prior written permission from M Factor Fitness Inc. If you have questions about these terms please email us.

Copyright 2001 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.

 

 

 

 

 

Post 2: Is Coffee Good For You?

Is Coffee Good For You?

Of course it is.

There I said it and so does Real Age.com.

For those of you in a hurry or don’t like my writing style, the bullet points are.

  • 1 cup . . . may lower your risk of cancer.
  • 2 cups . . . may fend off strokes
  • 3 cups . . . may safeguard your neurons.
  • RealAge Benefit: Enjoying coffee if you like it — and it likes you — can make your RealAge 0.3 years younger.

Ah, I am enjoying a cup now as I write this. I even feel .3 years younger!

There seem to be a certain number of villainous foods such as eggs, coffee, red meat and alcohol that are relentlessly attacked in the media. Scientists and pseudo-scientists seems to locked into their own war on terror on these foods.

Why does this hatred run run so deep? Who is behind this war? The tea taliban? The soy communistas?

Remember this, The news will gladly pick up on any food story with bold headlines because  it is their mission to keep everyone anxious and stressed. In the news business bad news is good news.

Ever see the movie, “What about Bob”? Bill Murray has one of the best lines ever in that movie.
“There are 2 kinds of people in this world. Those that love Neil Diamond and those who don’t.”
Same applies to coffee. Most Americans get up and enjoy a cup or too and that really seems to annoy the other side. It is almost as if they can’t stand to see us being happy in the morning.

Think about this. All these foods that are good for you one day and bad for you the next are the staple foods of our civilization. Now I am not a coffee historian but I do know that consumption of eggs and meat (protein) led to us evolving in higher path than our other ape ancestors.

Eat soy if you want, I like meat and I love my coffee.

Anyway, in terms of M Factor Fitness and for those who read this for knowledge, consider this.

  • Coffee is a natural product of the earth.
  • It is very low in calories unless you add a lot of sugar and cream to it.
  • It has a nice dose of caffeine.
  • It contains a large amount of antioxidants (Polyphenols)
  • It is also an ergogenic aid, so drinking a cup before your workout will enhance your strength and stamina.
Now some of us aren’t content with the regular cup of coffee. For those of you that want to make  a good thing better I have two words for you.
What if you took a good cup of organic coffee and turbocharged it? What if you took the polyphenols and antioxidants in the coffee and added mct ( medium chain triglycerides ) for energy and fat burning along with a healthy dose of Omega 3 fats?
Well you can and I do. Take your morning beverage and turn it into a meal. This has been my preferred breakfast for the past three months and I have noticed a big change in my morning energy levels. You will also drop bodyfat without trying and your cholesterol levels will improve dramatically. Not bad for a cup of coffee.
How do you do it?  Pretty simple recipe, go to the bulletproof lifestyle for more complex recipes. This is how I do it.
Brew the coffee, throw it in a blender, add the butter and oil and blend. Pour into a cup and enjoy.
That is all you need. You may have to adjust the amount of oil and butter to taste but you should come out with a creamy coffee drink that will fuel you throughout the morning.

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. |