Posts

Podcast 2: Why People Quit, How To Design An Awesome Ab Workout And Anal Explosions!

Episode 2: Why People quit, how to design an awesome ab workout and anal explosions!

 

 

 

Episode 2: Why People quit, how to design an awesome ab workout and anal explosions!

This was a fun little podcast to do.

Jillian Michaels won’t be talking about this stuff! Guaranteed!

Part 1: The three stages of working out.

Part 2: How to construct an awesome ab workout.

HIIT High Intensity interval timer- You can download them for free for your smart Phone at the ITunes store or the Android store.

Part3: Is it okay to fart in front of a personal trainer. 

Resources

Free 5 Day Fat Loss Video series: http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder: http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

 

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.
[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 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 36: Questions You Are Afraid to Ask Your Personal Trainer.

 Personal trainers and stereotypes? Yeah, believe it or not people have pre-conceptions about my profession. You too may have questions but were afraid to ask.

So let’s play

Ask a personal trainer. 

1. If I ask you these questions will you make me push-ups for the entire hour?

          No. I don’t think I have ever been offended by a question. Even if I was, I have never made anyone do push-ups for an hour. Now drop and give me twenty Ha Ha Ha!

2. I hear most trainers are gigolos. Are you a gigolo?

I am happily married and have two kids. I am the farthest thing from a gigolo.

 3. I hear most trainers are as dumb as a brick. Are you as dumb as a brick?

Well, you can draw you own conclusions on that one. I have a B.A. in History and a B.S. in Business Management from Trinity University. I am one of those corporate drop-outs that decided I would be happier pursuing what I love rather than playing the corporate game.

 4. You look older than twenty. I thought you had to be twenty years old to be a trainer.

    How much did you know about anything at age twenty? I am pretty sure that anyone who can stay up all night, eat anything they want and never gain a pound of fat is not the type of trainer that is going to be sympathetic to the issues of a fifty year old. I really don’t think there are any age limits for trainers. I am 46 now, which is about the average age of my clients.

5. Do you have to bench 300 pounds to be a trainer?

  No, I am afraid you have to actually study and take tests to become a trainer. Actually you don’t and that is the scary part about this. I think there are a lot of trainers out there whose only credentials are that they can bench 300 +.

6. Do you wear spandex and jump around?

I do not wear spandex and I rarely jump around unless we are doing plyometrics.

7. Do you take your shirt off and stare in the mirror when we train?

No, I am really not that vain.

8. Do you shout at clients when you train them like they do on ” Biggest Loser”?

No, I have never shouted at anyone and I am not going to start now.

9. Do you make your clients push cars and stuff like they do on ” Biggest Loser”?

Remember, the ” Biggest Loser” is just a TV show.

10. Have you ever had anyone have a heart attack while training?

No one has ever had a heart attack while working out with me.

Join me next time as maybe I will field another batch of questions.
 In the mean time have you joined my fitness university? Look to your right and you will see the sign-up form. It is free and it will help you get in shape.

If you are interested in personal training, please go to my website and let me know.

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 26: Are You Ready To Give Up The Gym?

Hey, it is that time again. This is the time when people start losing momentum in the gym. It happens every year and it never seems to change. Hopefully this isn’t happening to you.

  • Things suddenly come up and interrupt your workout.
  • Things suddenly come up and you cancel your workout.
  • The weather is too cold/snowy/wet/dark to go to the gym.
  • The gym is too crowded.
  • You are getting bored doing the same workout.
  • You feel like you are coming down with something, so you stay home.
  • Not satisfied with your progress, so you are ready to give up.
  • You have figured out that you really don’t like working out.

Well….DON’T GIVE UP! I can’t help the people who are reading other blogs and give up.  They may be getting bad advice. They need help but I can’t be everywhere. But you, you are reading this blog and you may be in agreement with one or two of the statements above. So I am focusing my attention on you and we are going to try and fix this issue. Now once we fix this issue, please use social media to spread this around to help those other people.

So clear some space on your sofa because I am going to sit down beside you and share 5 important workout rules. Understand these rules and you will catch your second wind.  I am a simple trainer who is in charge of getting my clients in shape. My people get results because they work hard and they get good advice. We take time for granted. Use your workout time correctly and you will get better results in less time. You may even grow to like this.

1. It is easy to workout when you want to.
    If fitness was easy, everyone would be in shape. If you feel like working out and go have a workout, have you really tested yourself? No. You learn about yourself and gain self-knowledge and discipline when you workout when you don’t want to. And you will also get your best workouts. Then you get results. Consistency.  That is the trick. Next time you want to cancel your workout, ask yourself ” is this a test”? Don’t wimp out on workouts.

2. You get your results at the end of the set.

     The value to doing a a set is never in the first couple of reps. It is always how far you push yourself at the end. If you don’t understand this, you will never get the results you want. Whether you are tied to doing a set number of reps or if you flinch at pain, you have to get over it. The set is done when you can’t do another rep. Even then, I have techniques I use to push beyond it. But for the sake of argument, you know you can push each set a little harder. Should you take every set to failure? No. Once you are warmed up, make sure you go to failure at least once per body part.

3. The gym is not at fault.

Don’t blame the gym. The gym is there to enroll members and stay in business. Most gym trainers will give you average workouts and workout routines because, well, most people are average and they deal in volume. Buyer beware. Don’t rely on anyone to do 100% of the work for you when it comes to working out and nutrition. There is more than enough good information out there for you to educate yourself on fitness. Not to mention that there are a bunch of places to work out. A gym is what first comes to mind but you can also look at Crossfit facilities and, of course, your house. Try them and draw your own conclusions.
I provide a specialized service to my clients and I can charge more because of it. If you have the means, you may want to look into in home personal training.
Second, if the gym is too crowded, too hot, too cold, plays the wrong music, doesn’t have the right equipment….too bad. Work around it, go at a different time or join another gym. Any gym changes character throughout the day. The personality of the crowd changes and the energy levels change. Learn to workout at home. The point is to not let little inconveniences derail you.

4. Never take more than 1 day off at a time.

   Nothing wrong with a day off. 2 days off starts a trend and it is much harder to go back in the gym after two days. Three is worse. Whatever you need to do, never take more than one day off. Trust me on this.
5. Have a go to workout always handy.
    This is a back pocket workout. I have one and I am going to give you the one I give to my clients. A back Pocket workout is when you only have 15-20 minutes and can’t get to a gym. This can be done anywhere and is hard enough to count as a workout. Adjust as needed. By that I mean make it harder if you want. Never make it easier but I don’t have to tell you that.

  • Do this with good form but quickly. 
  • Take a break at the end of the circuit if you need to or go into the next round.
  • Always do the number of reps. Even if you have to break the set into several smaller sets.

25 Squats
25 push-ups
25 Knees to elbows. ( Doing a crunch and a reverse crunch at the same time. )

Do this 4 rounds as quickly as you can.

Good, we are done here. I hope you took something away from this and as always, thank you for reading this. Comments are appreciated and if you liked this pass it on.

Visit me at http://www.mfactorfitness.comMedvig 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 14: Are You Going to Make a New Year’s Resolution to be Fit? Part 1

 Is this the year you are going to turn your life around and finally get in shape? Very cool. I have been training a number of people for a long time so I thought I would give you a couple of tips to get you started. You can disagree with me if you want but since I am right about this, why waste your time. I am assuming you are a beginner, age range 30-50.

1. Get a check-up- Yeah yeah yeah, you are thinking I have to say this to cover my butt. Listen, I have seen people really jack themselves up by jumping into exercise programs they have no business being in. Sorry Cross Fit,  Boot Camp and P90X people. All I am saying is make sure nothing is wrong and you have clearance from the Doctor to exercise. This brings me to point #2.

2. Take it easy at first. I don’t care what you hear or say on television, Cross Fit, P 90X and most boot camps are excellent programs for those that are in shape and want to get in better shape. If you aren’t in shape, they can destroy you. Your knees and back aren’t conditioned to take the pounding. That is unless you take it easy and ease into this. It took a while to get out of shape, it will take a while to get in shape. Period. Shameless Plug: This is where a quality personal trainer can be invaluable. I can design an exercise program for you that is based on your age and experience level. As you progress, you will be exposed to higher intensity levels but in a safe manner.

3. Most people will fail. Yep, most people never get in the shape they want and I see it time and time again. Not because they can’t but because they view this as a short term goal. “I want to lose 10 pounds.” ” I want to fit into a size four dress again.” You exercise, you probably get close then you stop doing the things that made you successful. What happens?  You end up back at square one and that sucks. What you need to do is figure out a way to make fitness part of your life. Do you ever say ” I brushed my teeth today. Now I don’t have to anymore?”

 4. Be your own experiment. Don’t listen to fitness experts. Let me rephrase that. Get information, try and evaluate. If it doesn’t make sense or doesn’t work, throw it away. This is especially true with diet programs. Some just work better for some people than others. They all work but depending on the person, you will get better results with different styles. Just like anything else in life… the harder you work at it the better the results should be. If they aren’t, then you need to change something.

5. How much can you lose? The fitness industry pretty much agrees that 2 pounds of fat each week is about the most you can lose safely. Now this also depends on how much fat you have to lose. If you weigh 500 pounds, you can drop a lot more fat than a 130 pound person. But for the sake of argument, use 2 pounds as a good number. For most people it won’t be a steady loss but it should even out during the course of a week or in some cases a month.

6. If you are working out with weights ( as you should be ) you will also gain muscle weight. This isn’t new muscle, it is the existing muscle becoming tone again. Men can gain 6-12 pounds in the first few weeks and women average about 6 pounds. If you are wondering how I came up with these numbers, I do body fat testing on all my clients. if I know how much you weigh and your body fat percentage, then I can monitor how much fat and muscle you have on your body. Pretty cool huh?

I need to take a break here. Digest these first 6 points, please download my free reports and I will give you part 2 very soon.

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. |