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Post 60: An Amazing Feat With a Kettlebell- 36k TGU

As a trainer, one of the constant battles I fight is convincing women that you can train heavy and you won’t look freakish. To prove my point, here is a video from Neghar Fonooni. She has over 90 videos on YouTube and I would urge everyone to check them out.

If you are like most guys, you will be humbled by the amount of weight she lifts, not to mention the flawless form. If you are a woman, hopefully this will inspire you to go a little heavier next time you lift.

 

In case you don’t perform turkish get-ups, you can probably see from the video that they are hard. Really hard and technical. Notice she isn’t lifting 36 pounds, she is lifting 36kg which translates to 79.3 pounds! And she is doing this at a bodyweight of 125 lbs. Very cool.

Enjoy

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 59: R.I.P. Michael Clarke Duncan

R.I.P. Big man

This really stinks. Michael Clarke Duncan died today from a heart attack suffered in July.

I am not really good at writing tributes but I wanted to do my best here. Because Michael Clarke Duncan was not only an extraordinary actor, he was also a brother of the iron. Much like when an actor comes from your hometown you can have a sense of pride in sharing that commonality.

I shared with him that sense that he was one of us. One of the few representatives in Hollywood that was a weightlifter. Not some skinny guy that works out for a given role but an honest iron pumping dude who made it big. And that was special to me. Just like Sly and Arnold, Michael was in the club. In a world that increasingly favors little nebbish heroes on the screen, Michael Clarke Duncan was the man. He commanded the screen with his presence.

So that is really all I wanted say. We have lost a brother of the iron today. He will be missed.

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. |

6 Simple Ways to Lose Fat

6 Simple Ways To Lose Fat

Easy To Make Meals

Don’t make nutrition difficult. Everyone wants to know how many calories to eat, what to eat, when to eat, etc…

And really a lot of people take what is a simple and basic concept and turn it into a logistical nightmare.

Please don’t go down a rabbit hole with this stuff.

Smart marketers will fill you head with results from biased studies and make it seem like you are never eating clean enough.

That is all that is is. Just marketing. Ways to stress you out and take your money.

1625669_10152251693626873_1893053374_nSo with that in mind, here are 6 quick rules to follow to lose fat.

Follow this and you will keep your muscle and burn fat.

1. Make everything you eat count.

I am talking about nutrient dense food. Natural food. Everything you eat should help your health. No diet drinks, no chips, no regular sodas…you know processed food versus natural. Don’t eat junk.

2. Give yourself 1 day to eat whatever you want, whenever.

All day. Amazingly enough you will never gain weight doing this. Some call this a “Cheat” day, others call it a “Free” day. Whatever you call it, have fun doing it!

3. Eat a protein and a carbohydrate every meal.

A sandwich made with whole grains and meat is perfect. Chicken breast and rice. Lean steak and potato.

4. Eat often. 5-6 smaller meals or just eat when you are hungry.

Both work. ha! See what I did there. See which one you are better at doing. If it works, problem solved.

5. Never get that feeling of being famished or stuffed.

Ride that line of being borderline hungry. Not hungry but almost. This may take a little getting used to but it is always a sign you are eating the right amount of calories.

6. The more exercise you do, the easier it is to burn fat.

A long slow walk will keep muscle and burn fat but man, is it boring. A better alternative is just to workout as much as you can. Of course you would expect me to say that but hear me out. A 30-40 minute workout with weights followed by a fast walk is an awesome way to increase your calories expenditure.

The Weight Loss Equation

The basic formula (which works 99% of the time) is burn more calories than you take in to lose weight.

But let’s add a couple things to this.

  • You should take in slightly (200-300) calories less than you burn to steadily lose fat. Your body needs fuel to repair itself.
  • This only works if you are taking in the proper number of calories from the start.
  • If you have a history of starving yourself with diets, this won’t work well for you because your metabolism is messed up. If this is the case, you need to increase your caloric intake along with exercise until your metabolism balances out.
  • Eating out and eating processed foods will artificially bloat your calorie count.
  • Artificial sweeteners will also give you false signals of when you are hungry.

So you may have some homework to do before this simple formula starts working but give it time.

Bonus Tip:

For a natural detox, try making the majority of your food water-based. Salads, fruit, vegetables, soup etc…

The water and fiber will flush your system out.

 

Hopefully you enjoyed the article!

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Post 47: Full Body Circuit Workout #3 Squat Jumps

 Here is a great circuit that is total body with heavy emphasis on the legs. it doesn’t require a lot of equipment so it is perfect for in home training.
Equipment needed:

  • Exercise ball
  • Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want.

As with all circuits the idea is to move quick.

  • Form doesn’t have to be perfect but at least 75%.
  • Substitute any exercise that aggravates any old injuries.
  • Up the intensity by timing each round. Try to beat your previous time.
  • As you get stronger either increase the reps or add weight.

 The Jump Squat Circuit

1. 25 Alternating Lunges
2. 12 Jump Squats
3. 25 Leg Curls – Lying on your back with the exercise ball.
4. 25 Reverse Planks.
5. 50 Bicycle Crunches
6. 25 Leg raises
7. 25 Bicep Curls
8. 25 Rear bench dips.
9. 25 Side Crunches each side
10. 25 One arm rows each side.
11. 25 Push-ups.
12. 60 Knees to elbows
13. 1 minute squat and hold or chair pose, then 25 squats.
14. 50 one legged calf raises.

Repeat 2 more times for a great workout.

Have fun, let me know what you think.

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 44: Day 1: Meditation Challenge

Day 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today.

My method is pretty simple. I read this on the web years ago and it has always stuck with me. You sit in a comfortable position and try to count from 100 to zero. This is much harder than it sounds. In fact, you should try it. The idea is to anchor and focus your attention on one thing. The analogy that meditators use has to do  with elephants. When Indians use elephants in a parade, they always have them hold something in their trunk. This prevents them from stealing food as they walk down the parade route.

So the countdown is my way of focusing. When I did this consistently, I actually did get to zero a few times. The basic rule is simply this: if you mess up and forget where you are in the countdown you have to start over.
if you do get to zero, you just hang out there for a while.

 Remember, I am just a knucklehead trainer not a guru. I am open to comments and recommendations

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 40: Fast Friday Workout

I am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.

 As always, do as many reps as you can. Push hard and keep your heart rate up. If you don’t have some of the equipment listed, get creative and substitute. If you can do it for a pizza, you can certainly do it for a workout. ( it is Friday after all ).

Equipment :
 Bench
 Light Dumbbells for flyes
 Pull Down machine or chinning bar.
 Heavy dumbbells for rows.

Exercises: Do in order and don’t take too much time going from exercise to exercise.

1. 25 Alternating lunges
2. 25 fast squats.
3. 25 Ab circles
4. 25 Leg Raises
5. Flyes on a bench- as many as you can.
6. Close grip bench press using the same dumbbells. As many as you can.
7. Push-ups – as many as you can.
8. Pull-downs or chin-ups- as many as you can.
9. One arm rows- at least 25 each side.

Take a short rest and repeat. for 3-5 rounds or for as much time as you have.

if you are feeling good, time each round and try and beat the previous time.

There you have it. Try it and let me know what you think.

Have a great weekend!

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 37: 10 Things about M Factor Personal Training

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 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. |