Posts

Post 20: 12 Ways To Get In Shape For 2012

Here is to a new year. Every year there are thousands of people that have a New Years resolution to drop fat, tone up and get in the best shape of their life. I wish them the best. In fact, I am going to giving you a list from a personal trainer’s perspective on how to do this. Follow this and you will reach your goals. The more points you ignore, the greater your change of failure. It is the new year and I have things to do, so this list will be short and to the point, as should your workouts.  Please email me with any questions.

  1. Workout 6 days a week. 5 at the absolute minimum.
  2. Never take more than one day off in a row. The more time you take off, the harder it is to get back in the groove.
  3. Whatever your goal is, include weightlifting. This can be body weight exercises, dumbbells or machines. Preferably as little machine work as possible. Concentrate on free weights and bodyweight.  The are more effective and they work on the critically important stabilizer muscles.
  4. Write down what you are going to eat for the day. This will help with discipline.
  5. Write down what you actually eat. This is the most important nutrition tip you will ever get.
  6. If you haven’t worked out, take it easy for the first 2 weeks. This will ease you into a routine, prevent injuries and help strengthen the tendons and ligaments.
  7. Start increasing the intensity after two weeks. I don’t want you to be sore everyday but I need you to feel like you worked out. This is a good indicator of your effort.
  8. Cut the carbs. People are fat because they eat too many carbs. Eat one serving of protein and one carb every meal. Don’t worry about calories.
  9. Eat Breakfast. Always.
  10. Take your day off when you need it. That is when you are wiped out and your body is telling you to take a day off.
  11. You never need to work out for more than 1 hour at a time. if you can’t get it in in 60 minutes, you are not working fast enough.
  12. Always stretch for 5-10 minutes everyday especially after the workout. You will avoid many aches and pains by doing this. Don’t walk like Frankenstein the next day. Keep your muscles and joints loose.

Bonus tip: Serious training leads to serious results. This is work. Your efforts will pay off if you train consistently and follow the above. As a personal trainer in Colorado, my clients who see the most success follow these steps. It doesn’t whether you are a man or woman. It doesn’t matter how old you are. It doesn’t matter what diet you want to follow. Follow these steps and you have your guideline to stay in shape the rest of your life.

 I want to thank everyone for reading these blogs. I wish you the best,
 Michael

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 13: Gain 5-10 pounds over the holidays. Why not?

 If you are reading this you are in luck because I going to give you a gift. No, not 15% off coupon or the latest exotic berry juice from Polynesia. I am going to give you a different way to look at the holidays.

Now think about this for a minute. The time from Thanksgiving to New Years is about 6 weeks. It is a time where we can spend time with family. Business winds down for the year. We make plans for the next year. We have parties and eat and drink. And why not? It is fun and we all deserve a break. Please read that again. We ALL deserve a break.

So during a time of celebration what is this obsession and anxiety about gaining a few pounds? It is silly. This anxiety during the season leads to the dreaded “New Years Resolution” which never works. It never works because people fail to realize that being in shape is a year round effort. Weight loss is not a switch that you can turn on and off. You really can’t go from one extreme to another and I would even argue that you shouldn’t. What actually happens is that people eat more because they think they are going to go on a diet at the beginning of the year.
Now the other extreme of this is the person eating carrot sticks and sipping water while everyone else is drinking wine and feasting. Nothing wrong with that unless you are doing this as a punishment to yourself and that is what I see most people doing. This extreme self-denial never lasts and only produces frustration and self-hate.
Hopefully you can see that in both instances the intentions are good but the perspective is screwed up. You are setting yourself up for failure. You are putting yourself in the hands of clever marketers and pitchman who will sell you on the easy fix. Whether it is the magic pill or the magic workout you will waste time and money and I hate to see that.
For anyone reading this, the number one goal next year should be to know your body. Specifically, know your metabolism. Metabolism , as a casual definition, is the rate you burn calories. High metabolism people can eat whatever they want and never gain a pound but they have a problem putting on muscle. Slow metabolism people have trouble losing weight.
The nice thing is that with nutrition, exercise and sleep you can change your metabolism. Each person is unique but I am telling you this is the key. If you can fine-tune your metabolic rate then you can gain and lose weight at will.
I apologize that these blogs are sporadic. I try and fit them in as time permits but the next couple entries will deal with metabolism and how nutrition, exercise and sleep can affect it. So the bottom line is this. Life is short. Enjoy the holidays and know whatever weight you put on, you can take off and I will show you how.

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. |

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.