Posts

6 Minute Core Workout

 Get a great core workout in 6 minutes.

Impossible to get a core workout in 6 minutes you say? Okay, go and do your endless crunches and twists.

You know you really don’t have to.

Try this workout and become a believer.

The Basics

3 exercises, each done for 15 reps.

Repeat for as many loops as you can for 6 minutes.

It can’t get easier than this, at least to describe.

The harder you attack the workout, the more you will get from it.

 

M Factor Fitness Online Training

This is one of the workouts on my Online Training App.

What I did was take screenshots of the program to give you an idea what to do.

Members get this on their phone. All workouts include HD video along with descriptions.

If you like this workout and want to give my training a try, click here.

P.S. It is only $10/month. That’s about 30 cents a day!

Step 1: Set Your Timer for 6 Minutes

6 Minute Core Workout M Factor Fitness

 

 

 

Step 2: Familiarize Yourself with the Exercises

Quickie 6 Minute core Workout M Factor Fitness Online Training

 

 

Step 3: Do the Core workout

Sometimes the simplest workouts are the hardest to do.

As we say in Texas, hunker down and do it.

Step 4: Let me know what you think of this core workout.

I put a bunch of these short core workouts in my training for a couple of reasons.

  • When time is short, you need to have quick workouts.
  • You don’t need any equipment.
  • Don’t think. Just do.

If you want to get in better shape, consistency is the biggest factor. With my online training you will always have a workout handy!

For the ridiculously low price of $10/month you can get access me as your personal trainer.

  • Free app download.
  • Membership to my private Facebook page.
  • Access to a bunch of workouts all with HD video, descriptions and pictures.
  • Fill your calendar with workouts in the app.
  • Customize workouts. Switch out exercises from my library of over 100 exercises.
  • Ask me fitness/nutrition questions.
  • Be a part of a community.

Click here to learn more!

Workout of The Week: Superset Madness

Workout of the Week #1 Superset Madness

Are you in the mood for a hard workout of week?

A Workout of the week or WOW is not for the weak.
 This one is from my online training program and it is a doozy.
I am going to give you an idea what to do based on screen pics.
Members get this on their phone with HD video and a full description of each exercise.
Oh yeah, it is only $10/month. Click here for more info.
First off, you need an interval timer.

What is an interval timer you ask?

Basically the interval timer keeps you moving. Work on the ding and stop on the next ding. Don’t worry about counting reps, just go for it.

For some of my workouts I build a timer inside the program so you can click and go.

This workout of the week is simple, yet hard to add a timer in so you will have to download a HIIT (high intensity interval timer).

The good news is that they are free to download.

The other good news is that they all work the same.

You want to program the number of sets.

In this case you are doing 3 sets of 2 exercises, then taking a break.

So we are talking about 6 sets.

Program work time.

Beginners start with 40 seconds, intermediates use 45 seconds and hardcores use 50 seconds.

Program rest time

Beginners use 20 seconds, intermediates use 15 seconds and advanced use 10 seconds.

The workout explained

The workout consists of 4 mini circuits. Do each circuit 3 times then move on to the next.
Your first group of exercises is dumbbell presses followed by squats.
Then you have alternating lunges and dumbbell rows…get it?
 
This is a sample of the workouts I do with my clients and the workouts you can get on my online training program.
If you are a member, you can go in and substitute exercises with my exercise library which has over 200 exercises.
My online training features a free smartphone app download that has HD videos and a built in timer that will show you what exercise to do and automatically switch to the next one.
workout of the week
 

Pretty cool for just $10/month. Check it out at http://mfactorfitnessandnutrition.com

Summary

Online training

Exercise Descriptions

The actual workout on your smartphone includes HD video and a Built in Interval timer.
You also have the ability to customize your workout by substituting exercises.
online coaching
Online personal training

To learn more about how to become an M Factor Fitness Online Member Click Here.

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.

[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. |

 

 

 

 

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!

First
Last

Post 56: Are You Achieving Your Weight Loss Goal?

What I wanted to talk about today is the fact that most people never get to their weight loss goals. Even worse, those that get there have trouble staying there. The important concept I want you to take away from this discussion is that there is a vast difference between the outcome and the process.

What do I mean by that?Take the most generic goal I hear.

1. “I want to lose fat.” – sounds like a good goal but it really isn’t. How much do you want to lose?  How are you going to measure it? What kind of time frame?

More importantly, what kind of behavior goals are you going to set for yourself to achieve this?

  • How many times per week are you going to workout? It better be a total of 5-7 sworkouts per week if you really want results.
  • What type of exercise? It should include some variation of weightlifting, whether it is bodyweight training, core conditioning, circuit training, bodybuilding or a mixture of each. It also needs to include a cardio element. You can certainly get that through the weightlifting if you look at programs such as Cross Fit, Bootcamps and circuit training but most people are ready for high intensity exercise like that. 
  • What are you going to eat? How are you going to get a plan that fits your needs and one that you can stick with? 
  • Are you going to write down everything you eat? If not, you might as well give up now. If you have the discipline to control what goes in your mouth, you have the discipline to write it down. Better yet, write it down before you eat it. If you don’t write it down, you are really stacking the odds against you.
  • How much are you willing to sacrifice? Every pound will cost you pain and sweat. If you aren’t willing to pay that price don’t expect to succeed. I am not talking about being perfect, I am talking about commitment. Working through adversity and keeping the end goal in mind at all times.
  • Last one. is this a one time goal or a lifestyle commitment? Why would anyone want to go through the process of getting in shape only to blow it? 

What I am getting at here is that that people who get in shape and stay in shape learn that this is a process not a destination. Clients will ask me why I am always listening to fitness podcasts, reading books, getting advanced certifications etc…Simply put, I don’t see myself as a personal trainer. I see myself as a coach and fitness enthusiast who wants to know more about fitness and nutrition.

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 55: Making Personal Training Affordable

You probably have thought about hiring a personal trainer at some point in your life. If not, I bet you are thinking about it now. Times are hard and most people don’t have a lot of extra cash left over at the end of the month, so you may think that you can’t afford a trainer. 
But maybe you can. Let’s look at a couple scenarios. First off, people hire me because they are usually getting older and can’t seem to lose fat or they want to tone up. The older you get, the harder it is to get in shape. When you are young you can stay up all night, drink beer eat pizza and never gain a pound. As you get older you just can’t get away with the same indiscretions. So you need a plan for both working out and nutrition. That is why you need me.
In a perfect world three workouts a week will almost ensure success no matter what you do when I am not there. But it can get pricey. 12 workouts a month runs $631. Three workouts a week will get you in a good groove and reduce the amount of workouts you do on you own. It is a great way to learn new exercises and get results fast.
Two workouts a week is also effective. Now you are talking about $400/month. I have clients that do well with this. You need to be motivated to do at least one workout per week with weights along with your cardio without me. Do that and you won’t have any problems.
Once a week is also another choice. Now we are talking about $210/month. Honestly this can work work well if you are experienced and motivated. If you are a newbie or unmotivated this almost never works. It is extremely hard to retain the information you need at one hour a week. One workout a week will not make a difference in your life unless you put in another 2-3 weight workouts and 2-3 days of cardio. Experienced athletes can do this because training is second nature to them.
One idea is to start off training 2-3 times week and scale back once you get comfortable with the exercises. The will greatly imporve your chances to succeed. I can’t speak for other trainers but my clients can always call or text me with questions. I am always happy to help anyway I can.
Another great way to bring down the cost is find a friend to exercise with. The cost for two people for an hour is $70. ( $35 for each person ). Three people and now the cost is $23.33 per person. That is cheap. Do it this way and you will also have your built in support group.
At this point the thrifty reader will think about comparing rates and going with the cheapest. Trainers with cheap rates do it for a reason and I think you know why. As a certified Master trainer I catch heck all the time that my rates are too low for my certifications. It is true I have never raised rates. part of that is because I want to make training affordable for those that aren’t wealthy. That is also why I do these blogs and publish exercise routines. I want to make fitness accessible for everyone. I would be suspicious if any well qualified trainer charges less than $45/hour.
So I hope this helps. As always if you have questions, give me a shout.  
 
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 45: Day 2: Meditation Challenge 10 Minutes

So the first day went so well, I decided to up my time to ten minutes. Now if there are any guru-types out there, please feel free to point out any mistakes I am making with this. Ten minutes is a lot harder than five. One difference is that I meditated about 8 pm about a workout and a shower. The thinking behind being that I should be relaxed at this point. I am not sure how the time of day plays into all this but just as I analyze workouts, we will test this out and see what effect it has.

Counting down from 100. Obviously I had more time to play with. The first attempt I ended up in the forties then the wheels came off. For those of you who didn’t read the first chapter of this, I am trying to train my mind to count down from 100 to 0. A number for each breath, no hesitation or screw-ups or you have to start over. This is the idea.

After the first attempt, everything fell apart. I couldn’t get past 90 the next couple of times. Then near the end I forgot to start counting again. i am telling you, it is harder than it appears!

One interesting thing of note: When I started, images would pop into my mind but they would be outside the numbers, kind of on the fringes. This time the images were designs and characters but they would appear wrapped around and poking out from the numbers. This is the other thing that happened. I started seeing the numbers clearer. Nice white, stylized numbers.

Again, I have no idea what this means, i am just reporting it. The plan is to stay with ten minutes for a while until it gets a little easier to control my wandering mind.

Afterwards I did feel a little calmer and refreshed even though the session ended in total chaos.

You guys should try this. Do it and let me know what you are experiencing.

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 43: New Videos On My Website

Do you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up?

Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easy way for someone to get to know me.

Theoretically until you have to actually shoot the video. Then it gets ugly because I am not a natural actor. In fact, there really are two things I don’t like doing.
1. Being in front of a camera for pictures.
2. Being in front of a camera for videos.

So I could mess with the videos for the rest of my time here on earth and I would never be happy with them. I decided that I might as well throw something up there just to have it. Is it good? I hope so. The idea is pretty simple. I just want to spend a few minutes on each page of the website to introduce the page and give you some information about my training.

If possible, I would like some feedback on what you think. Because, let’s be honest, I am going to probably
need to redo it. I am hoping that the more I do this, the more comfortable I become. Kind of like when you see actors in their first movie and now.

If anyone else has some funny stories, let me know because I am filled with trepidation with these videos. Now be nice. No need to make fun of me, let’s keep this constructive.

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 33: Weblog Thursday Night- A Workout For the Weary

It seems like some of the common myths about personal trainers are that we are in such great shape that we never get tired and that every workout is world class. Well, I hate to burst your bubble but I am more like you than this mythical creature of legend. I have kids, a wife and a demanding job. Well okay, it is a great job and a lot of fun but nevertheless getting up at 4:30 am every morning wears on me. As the week goes on I get tired and worn out too.

 Thursday seems to be the worst. My plan on working out is to have the big ones on Saturday and Sunday. During the week I try to get in what I can. So in any given week it is about 5 workouts with weights and 3-5 runs. This is doable. During the weekday, I am not too concerned about the length of the workout, as long as I get something in. Thursday was such a case and this is what I am going to talk to you about.

 I preach about continuity. Depending on the muscle group, atrophy starts 48-72 hours after the last workout. This scares me and it should scare you. In other words, the muscle you have been working so hard to get tone, starts regressing into flab after 48-72 hours. So as important as letting muscle have time to rebuild, you can’t give it too much time off or you lose your gains. Put it this way, one workout a week just isn’t going to do anything for you. Usually I break my workouts into 3 parts:

 Day 1 Chest and Back

Day 2 Arms and shoulders

 Day 3 Legs

Day 4 Off

I add runs of 2-3 miles in wherever I can.

 Thursday is a tough day for me. I managed to get a run in late in the afternoon. As luck would have it, life stepped in my way for a while. I picked up the kids, worked on dinner and did all the family things I needed to do. At 7:30 pm the last thing I wanted to do is look at weights let alone lift them.

 But this is a critical lesson I have learned over the years. ” Don’t blow off workouts!”
 So I see this extreme tiredness and lethargy as a challenge. Most people would watch tv and go to bed but I don’t want to be average. I know that no matter how crappy the workout will be, it will be better than doing nothing. Plus it is another victory over that lazy voice I have inside my head that I seem to always be at war with.

( As I write this, it is Friday night at the voice is telling me I can always write this blog another day. Hah, nice try lazy voice. This is getting done tonight.)

So here is what I did. I am not here to tell you it was a mammoth workout. It was pretty wimpy but is was all I could do, so there. I know a number of you always find yourself in this position and it is to you I am directing this.

5 rounds- take your time. Just get it done.

1. Squat and Holds against the wall with an exercise ball. One Minute hold, then squat.

2. Rows dumbbells. 15-25 reps

3. Push-ups- as many as you can.

4. Knees to elbows 50 or so.

Repeat.

Again, this is something to do when you really don’t have the energy to workout. This is a great way to stretch the muscles out and give them a little work. Even three rounds is going to work. Do what you can but never give in to that inner voice.

Hey, have you enrolled in my free M Factor Fitness University yet? Go to http://www.mfactorfitness.com and enroll now. You will get a great free E-Book, Absolutely Abs and you will be on the fast track to getting a PHD in workoutology.

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 32: Workout: Circuit Total Body

 I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.

 This one is part of a workout that went really well this morning. You need the following:

  • Exercise ball
  • Bench
  • Dumb bells

 Remember, this is a circuit so go from exercise to exercise quickly. Take a break at the end of the cycle. We are working on building muscle and upping your cardio. Don’t cheat yourself. Go fast and go hard.

I am working on taking pictures of the exercises to help you out if they are unfamiliar. Until then, if you aren’t sure about an exercise, google it. I will try and be descriptive. 

  1.  Split Squats- 25 each leg.
  2. Bench press with dumbbells- pick a weight you can do at least 10 reps with. Do as many as you can.
  3. Ab Crunches with feet on ball- at least 50. 
  4. Front raises with a dumbbell on your knees. If you do this right, you will feel it in your shoulders and core. Pick a weight that you can do 10-15 reps with. Again do as many as you can.
  5. Bicep curls on your knees with dumbbells- since you are on your knees, keep the core engaged as you do curls. Pick a weight you can do 10-15 reps and rep it out.
  6. Squat and hold against the wall- sumo style. This is feet wide apart and toes out. Beginners should hold at least 30 seconds. Advanced people should aim for 1-2 minutes. after the time expires, immediately do as many squats as you can to finish the legs off.
  7. Push-ups- as many as you can. If you start on your toes, move to your knees to get more reps in.
  8. Reverse Crunches- as many as you can. try to hold the crunch at the top for a second.
  9. Front raises- same as number 4.
  10. Bicep Curls- same as number 5.

 End of cycle 1. Repeat 3-5 times.
 remember to stretch as least 10 minutes at the end of this. Let me know how this works for you.

Also, visit me at http://www,mfactorfitness.com and enroll in my free M Factor Fitness University class.
As an incentive i am offering the Absolutely Abs E-Book by Dr. Fred Hatfield free. This is one of the best books period about working your abs and nutrition. Get on this and I will talk to you 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. |