Health and fitness advice from a trainer and Certified nutrition specialist with over 20 yrs in the trenches.
Friday, December 14, 2012
Tuesday, October 23, 2012
10 WEIGHT REDUCTION SECRETS REVEALED
Hey Gang!!
Fat loss isn't an event; it's a process--a process that requires
tender loving care in order to be successful and permanent.
Getting started can be overwhelming for some people, so here
are 10 tips to smooth out the bumps and curves in the journey
to a fitter, slimmer body.
1. Be consistent. This means focus on regularity and commitment,
rather than performance and deadlines. Every day, exercise. It
doesn't have to be the same thing every day. Just stick with structured
workouts and make time for them no matter what your schedule.
2. Be sneaky. Every chance you get, move as fast as you can. For example,
every time you need to go up the staircase, dash up as fast as possible;
it'll be over within seconds. Have to take out the garbage? Jog while
carrying the bags to the dumpster. Fast movement in tiny spurts sprinkled
throughout the day add up.
3. Realize that there is no built-in exercise program. One of the biggest
obstacles to successful fat loss is that of thinking that regular daily
activities replace structured workouts. With this kind of thinking, it
won't be long before you're not doing any real exercising because
you think that the vacuuming and dusting you did earlier count as
your aerobic session.
Exercise, like all important things in life, deserves its own unique time
slot, and that time slot stands, no matter how many household chores
you did that day.
4. Do both strength training and cardio. Ideally, these are on alternating
days. Strength training should focus on multi-joint movements rather than
isolation exercises. This means that a bench press is superior to a triceps
kickback, and that a leg press is superior to the inner thigh machine.
The best fat burning cardio comes in the form of high intensity interval training,
but even general interval training works better than slow, long duration aerobics.
This means that switching back and forth between a 5 mph jog for two minutes
and a 3 mph walk for one minute over 30 minutes is more effective than straight
jogging for 4 mph for the same length of time.
5. Stop comparing yourself to celebrities. If you had a $5 million movie deal riding
on your weight, you'd have no problem staying svelte. Movie stars are very highly
motivated to stay slender, and for all you know, they pack on the pounds after filming
is done and they disappear for months before their next project, giving them time to
diet back down.
Rather than saying, "I want to look like (fill in the blank)," say, "I want to be strong, swift
and lean." Make the affirmation, then go to work for it.
6. Create a home gym. No, this doesn't have to be expensive or tie up space. A few pairs
of dumbbells, a tension band, a stability ball, a chinning bar that you can fit in a door
frame and a 12-inch exercise stool are all you need. You'd be amazed at how many
routines you can do with these implements. When time is tight, you can get out these
implements and slip in sets.
7. Get emotional. If you're having trouble staying motivated, put away the diabetes and
heart disease pamphlets and instead take a good hard look at your children or grandkids.
How badly do you want to dance at their weddings, keep up with them on vacations, play
ball with them and have the energy to help them out in times of need?
Imagine your future in the golden years: Do you want to be making shopping trips to the drug
store for a new cane, or trips to the sporting goods store for a new tennis racket?
8. Limit processed foods. They trigger hunger.
9. Avoid diet drinks at all costs. They trigger hunger and contain unhealthy ingredients.
10. Eat a nourishing breakfast every day soon after awakening, or soon after working
out if you work out first thing in the morning.
These tips are a sensational start to successful fat loss, and there are so many more.
Give us a call today so we can share many more fat loss tips with you.
Want more help? Come schedule a consultation with me to figure out in detail how you
can succeed at your weight loss goals!
.
Check out our website for the start of Novembers session
Check out our website for the start of Novembers session
3 Choices available 6AM,9:30AM and 6:30PM
Friday, September 28, 2012
THE SECRET TO SLOWING THE AGING PROCESS
How would you like to slow the aging process
Researchers at the world-renowned Harvard University have
confirmed...
There's been a medical breakthrough to slow down aging.
It started when a college in Texas ran a test on three 20-year
old volunteers.
All they had to do was stay in bed for three weeks.
Here's what happened at the end of the 3-week experiment...
Everything had changed!
* Their heart operated less efficiently...
* Their blood pressure skyrocketed...
* And even their cholesterol levels shot way up!
Basically, all three test subjects looked and performed at like
40-year-olds!
The major contributor appeared to be inflammation from lack of
movement combined with a "normal" diet.
But for people who suffer from aches and pains, simple movement
can be difficult.
If you've got aches and pains, ditch the Tylenol and ibuprofen.
Who needs the chemicals in their body!?
Nature has a cure, and the secret lies in 13 common foods that
actually FIGHT pain and inflammation
Foods like:
1. Cherries
2. Blackberries
3. Raspberries
4. Blueberries
5. Strawberries
6. Celery and Celery Seeds
7. Turmeric
8. Ginger
9. Salmon
10. Mackerel
11. Herring
12. Flax Seeds and Flax Oils
13. Raw Walnuts and Walnut Oil
Eating these foods regularly will decrease inflammation, and make
it easier for you to keep on moving!
Using your body will not only add years to your life, but life to
your years
Researchers at the world-renowned Harvard University have
confirmed...
There's been a medical breakthrough to slow down aging.
It started when a college in Texas ran a test on three 20-year
old volunteers.
All they had to do was stay in bed for three weeks.
Here's what happened at the end of the 3-week experiment...
Everything had changed!
* Their heart operated less efficiently...
* Their blood pressure skyrocketed...
* And even their cholesterol levels shot way up!
Basically, all three test subjects looked and performed at like
40-year-olds!
The major contributor appeared to be inflammation from lack of
movement combined with a "normal" diet.
But for people who suffer from aches and pains, simple movement
can be difficult.
If you've got aches and pains, ditch the Tylenol and ibuprofen.
Who needs the chemicals in their body!?
Nature has a cure, and the secret lies in 13 common foods that
actually FIGHT pain and inflammation
Foods like:
1. Cherries
2. Blackberries
3. Raspberries
4. Blueberries
5. Strawberries
6. Celery and Celery Seeds
7. Turmeric
8. Ginger
9. Salmon
10. Mackerel
11. Herring
12. Flax Seeds and Flax Oils
13. Raw Walnuts and Walnut Oil
Eating these foods regularly will decrease inflammation, and make
it easier for you to keep on moving!
Using your body will not only add years to your life, but life to
your years
If you need
motivation to move come join us Oct 15th
for the next Session of
PrincetonBootCamps. Sessions at 6am,9:30am and 6:30pm
Saturday, September 8, 2012
ALWAYS VOTE FOR YOU
Vote for this Guy
..with this 'guy' I mean 'person' -
this can either be a man or woman
Because after seeing the news last night, with all this craziness going
on with the presidential elections.. I want to say:
.. that in all cases, all day, any day, every day, you should always first
vote for YOU
With the elections coming up, and Barack & Mitt in full swing with
their speeches and hysteric people in the audiences.. there are a couple
things you want to remember:
First and foremost, no matter who gets elected, it will always be up to
YOU to change your circumstances
If you ask me, the amount of money you will make in the next 4 years
is in no way influenced by whether Romney or Obama is running the country.
We live in a democracy where everyone gets their say.
We don't have a dictator, so in no way do they have such a direct
impact that you can't be your very best self, EVERY damn day.
2 quotes:
"For things to get better, you need to get better"
and "If it's up to be, it's up to me",
If you want something, go become THAT good that that 'something'
will come to you.
Don't chase it, simply attract it into your life.
(for the singles: this is solid dating advice if you read between the lines)
That's why James Bond never needs to pursue the girl, he's THAT good
Don't get me wrong, it's an amazing feat that we have elections in this
beautiful country, and we should all be grateful to be living here.
But sometimes I see people get so carried away with the 'news' that
they forget to care about what's important
What's important and REAL - is y.o.u.
One of my favorite speakers, Jim Rohn, says that once you realize this,
you have what he calls 'self enlightment':
"The best way you can care for someone, is to care for yourself. The best
gift you can give someone, is the gift of your own personal development.
If you become 10x wiser, 10x stronger, 10x more capable.. think of what
that will do to for your friendships?"
So wherever you are in life right now, I wouldn't count on ANY campaign
other than your own to make real changes.
And now that we're in September, with the kids going back to school, why
not start your own new routine off strong, starting today:
- Wake up 5 minutes earlier to give you more time for breakfast
- Say no to ranch dressing, and have fat-free cottage cheese before going to
bed
- Hang a picture of someone you want to look like on your fridge
- Don't spend more than 45 minutes working out. Intense
workouts and hill sprints.
- Watch the movie "The Guard" with Don Cheadle, it's hilarious
- Get a protein powder that's free of artificial sweeteners - I recommend this one . Then take it for breakfast and post-workout.
- Cut out the vampires from your life
- Eat a little less, exercise a LOT more
- Only eat Dutch chocolate. And just more Dutch things in general.
- Stop watching tv an hour before going to bed
- Don't go to Applebees, Chilis, or Olive Garden.. that's microwave food.
Remember, this is YOUR world - and with anything you want to accomplish
there will be difficulties. And I can guarantee you that no political figure will
be able to help as much as you can help yourself =)
Because after seeing the news last night, with all this craziness going
on with the presidential elections.. I want to say:
.. that in all cases, all day, any day, every day, you should always first
vote for YOU
With the elections coming up, and Barack & Mitt in full swing with
their speeches and hysteric people in the audiences.. there are a couple
things you want to remember:
First and foremost, no matter who gets elected, it will always be up to
YOU to change your circumstances
If you ask me, the amount of money you will make in the next 4 years
is in no way influenced by whether Romney or Obama is running the country.
We live in a democracy where everyone gets their say.
We don't have a dictator, so in no way do they have such a direct
impact that you can't be your very best self, EVERY damn day.
2 quotes:
"For things to get better, you need to get better"
and "If it's up to be, it's up to me",
If you want something, go become THAT good that that 'something'
will come to you.
Don't chase it, simply attract it into your life.
(for the singles: this is solid dating advice if you read between the lines)
That's why James Bond never needs to pursue the girl, he's THAT good
Don't get me wrong, it's an amazing feat that we have elections in this
beautiful country, and we should all be grateful to be living here.
But sometimes I see people get so carried away with the 'news' that
they forget to care about what's important
What's important and REAL - is y.o.u.
One of my favorite speakers, Jim Rohn, says that once you realize this,
you have what he calls 'self enlightment':
"The best way you can care for someone, is to care for yourself. The best
gift you can give someone, is the gift of your own personal development.
If you become 10x wiser, 10x stronger, 10x more capable.. think of what
that will do to for your friendships?"
So wherever you are in life right now, I wouldn't count on ANY campaign
other than your own to make real changes.
And now that we're in September, with the kids going back to school, why
not start your own new routine off strong, starting today:
- Wake up 5 minutes earlier to give you more time for breakfast
- Say no to ranch dressing, and have fat-free cottage cheese before going to
bed
- Hang a picture of someone you want to look like on your fridge
- Don't spend more than 45 minutes working out. Intense
workouts and hill sprints.
- Watch the movie "The Guard" with Don Cheadle, it's hilarious
- Get a protein powder that's free of artificial sweeteners - I recommend this one . Then take it for breakfast and post-workout.
- Cut out the vampires from your life
- Eat a little less, exercise a LOT more
- Only eat Dutch chocolate. And just more Dutch things in general.
- Stop watching tv an hour before going to bed
- Don't go to Applebees, Chilis, or Olive Garden.. that's microwave food.
Remember, this is YOUR world - and with anything you want to accomplish
there will be difficulties. And I can guarantee you that no political figure will
be able to help as much as you can help yourself =)
DAVID E KNAPP NCSF-CPT,CNS
888-402-2267
Health and Wellness,Princeton personal trainer,fitness bootcamp,diet,exercise,
Wednesday, September 5, 2012
HEY THIS IS YOUR BODYFAT WHAT THE HELL ARE YOU DOING
How's it goin'! This is a letter from your ol' pal, your belly fat. We sure had a great time this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating and drinking too much. Well, I'm thinking about sticking around another year if you don't mind? However you might need to get a bigger pair of pants, as I was thinking about expanding my place down here. But do me a favor, avoid Princeton BootCamps I know you havent been for awhile
The last time you did that Princeton BootCamp stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"? Instead, pretend to workout on your own or go back to the gym. We all know what great results you got there. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here. Another thing, keep listening to those experts who say resistance training doesn't burn body fat. Since research shows they're wrong, if you added metabolic resistance training to your program, you'd need to throw me a "going away belly fat" party. After each one of those Princeton BootCamp workouts you did for a while
felt like someone lit a match under our collective butt. I was
burning up down here! Boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another summer together this year. **Awww, hugz** Sometimes I wonder, my ol' friend, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that just couldn't
felt like someone lit a match under our collective butt. I was
burning up down here! Boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another summer together this year. **Awww, hugz** Sometimes I wonder, my ol' friend, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that just couldn't
wait to get to the beach to show off your body, not like these days. Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach. Well it sure was good catching up with you. I'm sure we'll be in touch more often (hard not to be in touch with I'm this big - LOLz), as long
as you stay away from that Princeton BootCamps workout routine. Sounds hot. Too hot.
Belly fat no likey thermogenic workouts. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a cook at a greasy breakfast joint. So again, if you want to keep me, your dear old belly fat, around for another year and another summer, don't go back to PrincetonBootCamps on Sept 10th- otherwise, its all over pal, and you'll never see me again. **Sad face**
Belly Fat says, "Do NOT use this workout" Your friend and spare tire, Belly Fat, your BF-BFF (Belly Fat Best Friend Forever) PS - Seriously DONT GO BACK TO PRINCETON BOOTCAMPS ON SEPT 10TH You now have 4 sessions to choose from.
6am-6:45
9:30am-10:30am
6:30pm-7:15pm
7:15-8pm
Evening classes are held to 10 participates only
Go to http://www.princetonbootcamps.com/ and reserve yourspot before its gone. You Can be the next success story
Go now and check out our new rates
...unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, chiseled chest, and toned arms, and you know how much attention
those guys get from the opposite sex.
those guys get from the opposite sex.
Who needs it, I say.
Crazy, if you ask me.
PPS - Don't do what so many people have done.
They used Princeton BootCamps and look what happened to their
belly fat. Now please go get me some more comfort food like some
Mac'n'Cheese, mmmmm nom-nom-nom... "Hi Dave- First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!" Susan Z"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 30-45 minutes of weight training followed by some intervals would get me such steady results. I even cheat a bit on the weekends." Billy Williams
DAVID KNAPP NCSF-CPT,CNS
888-402-2267
health and wellness,personal training hillsborough,diet,exercise,central jersey fitness bootcamps,education,fitness,
Tuesday, August 7, 2012
WHAT CARDIO MACHINE GIVES YOU THE BEST RESULTS
WHICH CARDIO MACHINE GIVE YOU THE BEST RESULTS? ITS NOT WHAT YOU THINK
THERE ARE ALOT OF CHOICES WHEN IT COMES TO CARDIO WORKOUTS. IF YOU BELONG TO A
GYM THEY ALWAYS HAVE TREADMILLS,ELIPTICALS,STATIONARY BIKES. AND STAIR STEPPERS.
EACH ONE OF THESE MACHINES HAVE THEIR MERITS AND ALL WILL GIVE YOU A GREAT CARDIO
WORKOUT IF DONE THE RIGHT WAY.
WHAT IS THE RIGHT WAY TO DO CARDIO YOU ASK? SOME THINK YOU GET ON A TREADMILL ETC
AND JUST RUN FOR HALF AN HOUR TO AN HOUR AND YOU ARE DONE. WHAT THIS ACTUALLY
ACCOMPLISHES IS A MAJOR WAIST OF TIME. HOW IS THAT POSSIBLE YOU ASK. LONG SLOW CARDIO
DOES NOTHIG MORE THAN TAKE TIME FROM YOU THAT YOU WILL NEVER GET BACK.
I SEE PEOPLE JOGGING IN MY NEIGHBORHOOD I FEEL LIKE TELLING THEM THERE IS BETTER WAY.
INTERVAL CARDIO IS THE ONLY WAY TO GET THE MOST OUT OF YOUR WORKOUT. THIS CAN BE
ACCOMPLISHED ON ANY OF THE MACHINES IN THE GYM. tHE CORRECT INTERVALS VARY.
THE BEGINNER SHOULD USE 30 SEC EXERTION FOLLOWED BY 90 SEC OF REST. AS YOU GET MORE
PROFICIENT THE REST INTERVAL CAN BE DECREASED. THER ARE ALSO OTHER COMBINATIONS
DEPENDING ON THE EXERCISE.
THE CARDIO MACHINE THAT GIVE YOU THE MOST BANG FOR YOUR BUCK IS NOT FOUND IN THE
GYM. YOU CAN TAKE IT ANYWHERE AND ONLY NEED A 3 FOOT BY 6 FOOT AREA TO DO IT IN MOST
CASES. LADIES AND GENTLEMEN THE MACHINE I AM TALKING ABOUT IS YOU OWN BODY.
TAKE THIS INTERVAL:
40 SEC OF SQUAT THRUSTS 20 SEC REST REPEAT 8 TIMES
THAT IS ONLY 8 MINUTES AND YOU ARE DONE
INTERVALS DONE THE CORRECT WAY WILL GIVE YOU BETTER RESULTS IN LESS TIME
YOU CAN USE
MOUTAIN CLIMBERS
JUMP ROPE
SQUAT JUMPS
LUNGE JUMPS
HIGH KNESS
THESE ARE JUST A FEW THERE ARE MANY MORE BODYWEIGHT EXERCISES THAT CAN BE DONE IN
THIS FASHION.
TO FIND OUT MORE GO TO WWW.PRINCETONBOOTCAMPS.COM AND REGISTER FOR OUR ALL
INTERVAL END OF SUMMER 2 WEEK BODY BURN STARTING AUGUST 13TH FOR 6 CLASSES OF
WORKOUTS THAT WILL KEEP YOU COMING BACK FOR MORE.
NOTHING TASTS AS GOOD AS BEING INSHAPE FEELS
CARDIO,CARDIO INTERVALS,FITNESS, LOSE WEIGHT FAST, BOOTCAMP EXERCISES,PERSONAL TRAINING,
THERE ARE ALOT OF CHOICES WHEN IT COMES TO CARDIO WORKOUTS. IF YOU BELONG TO A
GYM THEY ALWAYS HAVE TREADMILLS,ELIPTICALS,STATIONARY BIKES. AND STAIR STEPPERS.
EACH ONE OF THESE MACHINES HAVE THEIR MERITS AND ALL WILL GIVE YOU A GREAT CARDIO
WORKOUT IF DONE THE RIGHT WAY.
WHAT IS THE RIGHT WAY TO DO CARDIO YOU ASK? SOME THINK YOU GET ON A TREADMILL ETC
AND JUST RUN FOR HALF AN HOUR TO AN HOUR AND YOU ARE DONE. WHAT THIS ACTUALLY
ACCOMPLISHES IS A MAJOR WAIST OF TIME. HOW IS THAT POSSIBLE YOU ASK. LONG SLOW CARDIO
DOES NOTHIG MORE THAN TAKE TIME FROM YOU THAT YOU WILL NEVER GET BACK.
I SEE PEOPLE JOGGING IN MY NEIGHBORHOOD I FEEL LIKE TELLING THEM THERE IS BETTER WAY.
INTERVAL CARDIO IS THE ONLY WAY TO GET THE MOST OUT OF YOUR WORKOUT. THIS CAN BE
ACCOMPLISHED ON ANY OF THE MACHINES IN THE GYM. tHE CORRECT INTERVALS VARY.
THE BEGINNER SHOULD USE 30 SEC EXERTION FOLLOWED BY 90 SEC OF REST. AS YOU GET MORE
PROFICIENT THE REST INTERVAL CAN BE DECREASED. THER ARE ALSO OTHER COMBINATIONS
DEPENDING ON THE EXERCISE.
THE CARDIO MACHINE THAT GIVE YOU THE MOST BANG FOR YOUR BUCK IS NOT FOUND IN THE
GYM. YOU CAN TAKE IT ANYWHERE AND ONLY NEED A 3 FOOT BY 6 FOOT AREA TO DO IT IN MOST
CASES. LADIES AND GENTLEMEN THE MACHINE I AM TALKING ABOUT IS YOU OWN BODY.
TAKE THIS INTERVAL:
40 SEC OF SQUAT THRUSTS 20 SEC REST REPEAT 8 TIMES
THAT IS ONLY 8 MINUTES AND YOU ARE DONE
INTERVALS DONE THE CORRECT WAY WILL GIVE YOU BETTER RESULTS IN LESS TIME
YOU CAN USE
MOUTAIN CLIMBERS
JUMP ROPE
SQUAT JUMPS
LUNGE JUMPS
HIGH KNESS
THESE ARE JUST A FEW THERE ARE MANY MORE BODYWEIGHT EXERCISES THAT CAN BE DONE IN
THIS FASHION.
TO FIND OUT MORE GO TO WWW.PRINCETONBOOTCAMPS.COM AND REGISTER FOR OUR ALL
INTERVAL END OF SUMMER 2 WEEK BODY BURN STARTING AUGUST 13TH FOR 6 CLASSES OF
WORKOUTS THAT WILL KEEP YOU COMING BACK FOR MORE.
NOTHING TASTS AS GOOD AS BEING INSHAPE FEELS
CARDIO,CARDIO INTERVALS,FITNESS, LOSE WEIGHT FAST, BOOTCAMP EXERCISES,PERSONAL TRAINING,
Tuesday, July 31, 2012
KETTLEBELL HI INTENSITY CARDIO
THIS VIDEO YOU ARE ABOOUT TO VIEW IS INSTRUCTIONAL IN NATURE.
I WILL SHOW YOU HOW TO DO 8 KETTLEBELL EXERCISES THAT WILL CAUSE YOU METABOLIC FURNACE TO RUN IN HIGH GEAR 24 HOURS A DAY
MAKE SURE YOU LISTEN CAREFULLY TO THE INSTRUCTION AS TO NOT INJURE YOURSELF
TO LEARN MORE ABOUT OUR PROGRAM GO TO WWW.PRINCETONBOOTCAMPS.COM AND REGISTER FOR OUT 2 WEEK SESSION THAT STARTS 8-13-2012 THIS WILL GIVE YOU THE FULL FITNESS EXPERIENCE WITHOUT THE 4 WEEK COMMITMENT
KETTLEBELL,HEALTH AND WELLNESS, DIET ,EXERCISE, FITNESS BOOTCAMP,PRINCETON PERSONAL TRAINER, EDUCATION,
CARDIO TRAINING.
I WILL SHOW YOU HOW TO DO 8 KETTLEBELL EXERCISES THAT WILL CAUSE YOU METABOLIC FURNACE TO RUN IN HIGH GEAR 24 HOURS A DAY
MAKE SURE YOU LISTEN CAREFULLY TO THE INSTRUCTION AS TO NOT INJURE YOURSELF
KETTLEBELL,HEALTH AND WELLNESS, DIET ,EXERCISE, FITNESS BOOTCAMP,PRINCETON PERSONAL TRAINER, EDUCATION,
CARDIO TRAINING.
Monday, July 30, 2012
IS WORKING OUT BUSINESS OR PLEASURE ?
I had a frank conversation with one of my long-term (and therefore successful) clients today about how most people view working out as "entertainment". (Most people will miss this - however, they go hand-in-hand - Long term and Successful.)
It was about viewing exercise as entertainment instead of an ROP. (Results Oriented PROCESS.)
Sure, your workouts should have some modicum of fun (did I just really use the word "modicum" in an email...?) but they should really be treated like business. ...
The business of getting results. So this bouncing around from workout to workout, from exercise to exercise has gotta stop if you ever even hope or dream of seeing some kind of long term results. And no, I'm not talking about losing one pound this week or adding an extra rep to your Press ladder. Those things are good, and are known as "small victories" but the results you're looking for are when you can look back over a specified period of time - say 3 or 6 months - and see MEASURABLE improvement.
Here's a case in point: I was doing loaded Parallel Dips today as part of my training session. I worked up to a heavy set of 3. Now in the past, I've really sucked at these - at least for the last 10 or so years. But lately I've been hitting Dips REALLY hard in order to be able to do a Muscle up
I've been looking for ways to make the exercise more difficult, so I'll do them in an L-Sit or with a pause at the bottom, or both. So today, I worked my way up to adding an additional 45 lbs to the Dips with legs out to make an L. (Much harder than regular position Dips.) Now, that's not something to write home about cause adding an 45 lbs to your Dips is really child's play in the world of serious strength. But the point is, it was a start. And it was seriously MEASURABLE. Why? Because I haven't been able to load up like that since about 1994 or so. I was able to do that by sticking to a few exercises and doing them consistently.
I wasn't doing them for the entertainment value or because I was bored. I'm looking for a result or a series of results and I'm on my way to getting them. And you can and should be too. It's really simple - so simple that most people are blinded by it. All you do is remember the Mantra - "The main thing is to keep the main thing the main thing." You want to be entertained? Me too. Let's go to the movies or out to dinner with friends. You want results from your workouts? Me too. Let's keep it all business - be consistent and measure your results.
To do that, you need a plan, or better yet, several sequential plans to get you where you want to go. Here's where you make that happen in way less time and with way less distraction than you thought possible. Talk soon. . Remember, at the end of the day, NOTHING is sweeter than being able to ENJOY the achievements of your hard work, whether it's dropping 25 pounds or pressing the next sized pair of kettlebells or breaking 280 on the Bench Press. The only way to do that is to be "all business" about your workouts. Successful businesses run on plans.
If this makes sense. Join us on August 13th for the End of Summer Body Burn. I will be looking for you
Dave Knapp NCSF-MCPT,CNS
888-402-2267
diet and exercise,health and wellness,personal training,fitness bootcamps, workouts,HIIT Training,
Thursday, July 19, 2012
LAUGHING AND 6 OTHER THINGS TO KEEP YOU HAPPY AND HEALTHY EVERY DAY
Laugh
Laughter is not only the best
medicine, but it is one which you don’t need health insurance for and doesn’t
require a trip to the drugstore. Laughter eases stress, reduces anxiety, improves your mood, takes your mind away
from your troubles, and may even improve your resistance to disease. It is no
accident that laughter is used in cancer treatment wards. It works wonders.
If you don’t find anything to laugh
about you need to dedicate thirty minutes each day to watch a sitcom or part of
a funny movie. I don’t care if it’s a dumb show or movie. As long as it makes
you laugh, it’s good enough for me.
Change
This is how you move your life
forward from what it is right now to what you want it to be. You change things
for the better.
Each day, choose one thing which you
want to improve upon, get rid of, or add to your life, your habits or your
routine. Make one positive change each day. These can be small changes or big
ones. As long as you keep changing things for the better, it doesn’t matter.
Your life will improve tremendously.
Sleep
If you want to have energy to do the
things you love you must give your body the rest it needs. You need to sleep
sufficiently.
In today’s world we’re always
looking for more free time to do the things we love. Sleep often seems like a
nuisance, something that you want to do less of. However, sleep is crucial to
your health. The health benefits of sleep are far-reaching. Sleep affects you mentally and
physically, it is required for normal and healthy function and even plays a
dominant role in any diet process. Don’t try to avoid sleep. It is one of the
healthiest activities you should do.
Move
Your body thrives on movement.
Moving keeps your muscles strong and helps you lose weight.
I’m not just talking about exercising, but also non-exercise activities like gardening, playing with your kids or mowing the lawn. Sitting down all day is unhealthy and doesn’t allow you to fully experience life. To do that
you need to Move.
Relax
Take some time to escape from the
hectic nature of today’s existence and just relax. Sleeping is not enough. You
need to have some relaxed waking time. This allows you to think clearly without
being encumbered by all the obligations and distractions of your life. You can
plan your future in calm way and also allow your body to unwind. Let the stress
evaporate and you will find that you feel better, become more productive, and
have more energy.
Take a few moments to meditate each
morning, read a book with no noise around you, do some yoga. Just relax.
Love
This is really what makes the world
go ’round. Love, whether for your spouse, your kids, your dog, your folks, or
whatever, is what turns you into a better human being, what fills your life
with purpose, what gives you energy and the will to succeed and be the best you
can possible be. It is this incredible emotion that makes us into what we are.
No life is complete without it.
Love is not just an emotion, it is a
verb. We need to actively love the people in our life every single day.
Spending time, investing energy, giving attention to them. This is what active
love is. It’s not just good for them, but also for you.
People who love are less lonely,
less moody, more positive. They have support systems to fall on if the need
arises. They have someone to motivate them, to believe in them. Love makes the
impossible possible and the difficult simple. Love actively and you will be
happy.
These 7 verbs are not just words.
They are ACTIONS you must take to make you happier and healthier. So, take
ACTION. Do these 7 verbs every day and do them a lot. You will be shocked by
how good they make you feel
David Knapp NCSF-CPT,CNS
888-402-2267
fitness,diet and exercise,workouts,fitness bootcamps,healthy living,
Tuesday, July 3, 2012
HOW DO YOU PICK THE RIGHT FOOD PLAN TO REDUCE YOUR BODY FAT
HOW TO PICK THE CORRECT FOOD PLAN
DIET AND EXERCISE,FITNESS BOOTCAMP EDUCATION,HEALTH AND FITNESS, PRINCETON PERSONAL TRAINER
1. Is it healthy?
2. Is it sustainable?
3. Does it empower you or enslave you?
2. Is it sustainable?
3. Does it empower you or enslave you?
However, before we get to those 3
simple questions, there is one major concept critical to our success...
Diet vs Lifestyle...
When we think about selecting a fat
loss plan, we really need to think long term. Nobody really wants to put in all
of the effort required to shed a large amount of fat, only to see some, all, or
more than all of it regained. Until we realize that there was something about
our previous lifestyle that created our excess weight, we may be tempted to do
a short-term "diet" so that we can drop the weight and get back to
"normal."
But our old "normal" is
what accumulated the excess fat in the first place! So, we need to start out by
realizing that the old "normal" must be replaced. We don't need a
"diet". We need a "lifestyle" conducive to maintaining or
desired level of fitness.
Keep the idea of finding a new
lifestyle in mind as we discuss the following three questions to ask about a
potential fat loss plan:
Is it healthy?
On some basic level, we all know
that it is not really healthy to starve or eat junk food. We've heard for years
the benefits of eating a well-balanced diet with a wide variety of fruits, veggies,
and protein sources. Sure, there is a lot of conflicting information about what
is best.
Personally, I think humans are
well-suited to eat almost anything that does not eat us first. While there is a
difference between what we can eat to survive and what we should eat to thrive,
I think the ideal ranges are broader than most care to admit.
Taken with the realization that each
of us is unique, I am certain there is no single ideal plan for everyone. But,
there are plans that are so restrictive that they can easily be excluded as a
realistic lifestyle options. Cabbage soup and nothing else? All you can eat
grapefruit? The Twinkie diet? Such gimmicks might allow you to trim calories
and drop weight for a few days, but you cannot thrive long term when restricting
yourself to single foods.
While it is well beyond the scope of
this article to detail what is and is not healthy eating, I do want to point
out one more important point. The likelihood of failing to get essential
nutrients increases when we eat less food. Taken to the absurd extreme, if we
eat nothing, we are certain to be missing out on all essential nutrients.
Knowing this, we should seek to make our reduced quantity of food possess as
much nutrition as possible. In other words, the best fat loss foods are
nutrient dense having a lot of nutrition for very few calories.
Takeaway: A good fat loss plan
allows/encourages a wide variety of nutrient dense foods to sustain health.
Is it sustainable?
Can you live like this for the rest
of your life? More importantly, can you enjoy living like this for the rest of
your life? Will power and motivation have a way of coming and going. If your
fat loss plan forces you to eat things you dislike and prevents you entirely
from enjoying foods you do like, then when your will power and motivation fade,
so too will your adherence to your fat loss plan.
When it comes to food selections,
I've found a useful test. While they may not necessarily be enjoyed much at
first, good foods seem to become more desirable the longer we keep eating them.
At first I had a real aversion to veggies. Now, after months of healthy eating,
I actually crave fresh vegetables! The opposite is also true. If your plan
involves consuming a particular product day after day after day, you may grow to
dislike that product. What then?
Takeaway: A good fat loss plan can
be enjoyably followed to one degree or another for the rest of your life.
Does it empower you, or enslave you?
This last one is a biggie for me:
Picking a Nutrition Plan - Freedom or Slavery?
I've been thinking about how pleased
I am that I chose to adopt Burn the Fat, Feed the Muscle as the core of my
nutrition and fitness plan. In so many ways, Flexible Food Plan from Princeton Boot Camps
equips us for lifelong fitness success. Many other programs actually tie you
down...
- Special Meal Replacement shakes: What happens when you
get sick of them?
- Prepackaged diet center foods: What happens when your
finances run low or you decide you'd rather not buy all of your foods from
a single company?
- Diet Pills: Even if they worked, how many bottles will
it take to stay the course forever?
- Liposuction: sure it removes some of what has
accumulated, but it does nothing to prevent it coming back.
- Bariatric surgeries (Bypass, reduction, sleeve, etc.):
All require consuming small frequent meals - so why not just do small
frequent meals without the surgery?
To me, any plan that does not equip
me to sustain a lifelong healthy nutrition and exercise program is NOT a
sustainable lifestyle plan. Assume someone eventually does invent that
"magic pill." If that is your path to fitness, then you become a
slave to that product. What if the price doubles, triples, or worse? What if
the FDA finds a problem and halts production? Worse, what if that unintended
side effect impacts your health?
Rather than becoming dependent on
some company or product, look for plans that empower you to chart your own lean
and healthy destiny . Not a single required supplement, not a single required
stimulant, fat burner, or appetite suppressant. Just sound, time tested,
fundamentals and strategies used by fitness models, bodybuilders and other
physique athletes.
Takeaway: A good fat loss plan
provides you with the knowledge and freedom to chart your own course without
reliance upon any pill, product, or potion.
The Flexible Food Plan is only offered to members of PrincetonAdventure BootCamp.
Results have shown to be an average weight reduction of UP TO 5LBS A WEEK.
TO HAVE THIS TYPE OF SUCCESS GO TO WWW.Princetonbootcamps.com and register today for our july 9th fitness program. You will be amazed at what you can achieve
David Knapp NCSF-MCPT,CNS
888-402-2267
DIET AND EXERCISE,FITNESS BOOTCAMP EDUCATION,HEALTH AND FITNESS, PRINCETON PERSONAL TRAINER
Tuesday, June 26, 2012
TV COMMERCIAL WORKOUT
GET A GREAT WORKOUT WHILE WATCHING YOUR FAVORITE TV SHOW
DO ALL 3 EXERCISES ONE AFTER THE OTHER UNTIL THE COMMERCIALS ARE OVER AND YOU SHOW STARTS AGAIN.
15 PUSH-UPS (FROM KNEES ONLY IF YOU HAVE TO)
15 SQUATS
15 KNEE HUGS
AFTER 1 HOUR OF TV YOU WILL HAVE GOTTEN A GREAT WORK OUT
DIET AND EXERCISE,HEALTHY LIVING,FITNESS,PERSONAL TRAINER,DIET, FITNESS BOOTCAMP,
DO ALL 3 EXERCISES ONE AFTER THE OTHER UNTIL THE COMMERCIALS ARE OVER AND YOU SHOW STARTS AGAIN.
15 PUSH-UPS (FROM KNEES ONLY IF YOU HAVE TO)
15 SQUATS
15 KNEE HUGS
AFTER 1 HOUR OF TV YOU WILL HAVE GOTTEN A GREAT WORK OUT
DIET AND EXERCISE,HEALTHY LIVING,FITNESS,PERSONAL TRAINER,DIET, FITNESS BOOTCAMP,
Sunday, June 24, 2012
Waist size determins your fitness level
Serious health complications can be
associated
with being overweight have long been recognized. Currently BMI (body mass
index) is the most popular way to establish whether a person is at risk of
weight related health problems, but it may not be the most accurate. It is now
understood that, for certain serious diseases, where your body stores fat is
more significant than your overall weight. Your waist circumference in
particular is seen as a key measurement in correctly assessing your level of
risk.
Health Problems and Waist Size
Your
waist size is considered important because when fat is stored near vital organs
it puts them under extra strain. A large waist circumference is an indicator of
several potentially fatal conditions, including diabetes type 2, heart disease,
and some forms of cancer. People who store most fat around their abdomen,
sometimes referred to as ‘apple shape’, are more likely to suffer from these
diseases than people who store fat on their legs, hips, or arms, even if they
have a normal BMI.
The Problem With BMI
BMI,
which measures your weight in relation to your height, is used by the majority
of dieters and medical professional to assess a healthy weight. However, it
fails to take into account a person’s build or muscle mass. It is common for
physically fit, densely-muscled athletes to be technically obese on the BMI
scale. Conversely, unfit individuals who carry a lot of fat around their middle
could be classed as a normal weight. These flaws have led to more and more
people considering waist circumference a better indicator of overall wellbeing.
Healthy Waist Measurement
A
healthy waist measurement will depend partly on your height. A general rule is
that an unhealthy circumference is more than:
37
inches (94cm) for a man
31.5 inches (80cm) for a woman
31.5 inches (80cm) for a woman
You
are thought to be at very serious risk if it is above:
40
inches (102cm) for a man
34.5 inches (88cm) for a woman
34.5 inches (88cm) for a woman
How to Measure Your Waist
To
get an accurate waist measurement you should take the reading when you breathe
out, and the tape should not compress your skin. The tape should be placed at
the midpoint between the top of your hips and the bottom of your ribs.
If
you find that your waist circumference is above normal levels, it’s a good idea
to contact a dietician or doctor. They will be able assess any health risks in
more detail and give you advice on a suitable diet and exercise regime. Cutting
down on sugary snack food and doing just 30 minutes of moderate intensity
exercise 5 times a week is enough to make a big impact
Diet and exercise,fitness,education,health and wellness,fitness bootcamps,nutrtion,personal training,
sports,diets,
Tuesday, June 19, 2012
10 MINUTE FAT BLASTER WORKOUT
HEY GANG,
A NUMBER OF YOU HAVE BEEN ASKING ME WHAT CAN WE DO INSTEAD OF BORING CARDIO. I PUT TOGETHER A 10 MINUTE FAT BLASTER WORKOUT THAT WILL HELP YOU BURN CALORIES ALL DAY. YES I SAID 10 MINUTES ONLY.
HERE IS A LIST OF THE EXERCISES DO ONE RIGHT AFTER THE OTHER AND UPON COMPLETION REAT FOR 1 MINUTE AND REPEAT UNTIL 10 MINUTES IS UP.
IF YOU CAN ONLY DO 2 ROUNDS THE FIRST TIME THATS OK. YOU BLOODS USE OF OXYGEN WILL IMPROVE AND SO WILL YOUR ROUND COUNT.
I HAVE INCLUDED A VIDEO TO SHOW YOU THE EXERCISES IF YOU ARE NOT FAMILIAR.
10 MINUTE FAT BLASTER WORKOUT GUARANTEED TO MELT THE FAT FAST
20-JUMPING JACKS
12-PRISONER SQUATS
15-PUSH-UPS
12 -FORWARD LUNGES (EACH LEG)
10-RENEGADE ROWS
10 HIP EXTENTIONS
5- SQUAT THRUSTS
DO 1 EXERCISE AFTER ANOTHER WITHOUT REST. WHEN CIRCUIT IS COMPLETE
REST 1 MINUTE AND CONTINE FOR 10 MINUTE. HAVE A FAT BLAST
A NUMBER OF YOU HAVE BEEN ASKING ME WHAT CAN WE DO INSTEAD OF BORING CARDIO. I PUT TOGETHER A 10 MINUTE FAT BLASTER WORKOUT THAT WILL HELP YOU BURN CALORIES ALL DAY. YES I SAID 10 MINUTES ONLY.
HERE IS A LIST OF THE EXERCISES DO ONE RIGHT AFTER THE OTHER AND UPON COMPLETION REAT FOR 1 MINUTE AND REPEAT UNTIL 10 MINUTES IS UP.
IF YOU CAN ONLY DO 2 ROUNDS THE FIRST TIME THATS OK. YOU BLOODS USE OF OXYGEN WILL IMPROVE AND SO WILL YOUR ROUND COUNT.
I HAVE INCLUDED A VIDEO TO SHOW YOU THE EXERCISES IF YOU ARE NOT FAMILIAR.
10 MINUTE FAT BLASTER WORKOUT GUARANTEED TO MELT THE FAT FAST
20-JUMPING JACKS
12-PRISONER SQUATS
15-PUSH-UPS
12 -FORWARD LUNGES (EACH LEG)
10-RENEGADE ROWS
10 HIP EXTENTIONS
5- SQUAT THRUSTS
DO 1 EXERCISE AFTER ANOTHER WITHOUT REST. WHEN CIRCUIT IS COMPLETE
REST 1 MINUTE AND CONTINE FOR 10 MINUTE. HAVE A FAT BLAST
education,bodyweight exercise,health and wellness, fitness bootcamp,personal training princeton,
diet and exercise,sports,fitness,metabolic conditioning
Wednesday, May 30, 2012
43 WAYS TO IMPROVE YOUR HEALTH
Top of Form
: |
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1. Sleep more
Most of us don’t get
nearly enough sleep. This can not only affect your fat loss or muscle building
efforts but your overall health as well. Stop staying up late to watch
crappy television!
2. Perform interval training
In its simplest
definition, interval training is alternating bouts of high intensity with bouts
of lower intensity. One example would be hill sprints. Sprint up the hill, walk
down, and repeat.There are many ways to incorporate interval training into your
program.
However you do it, DO
IT! You can read more about it here, hiit training
3. Eat more protein
Eating more protein
will help you twofold. It will help boost your metabolism and aid your fat loss
efforts. Protein is also crucial for adding sexy, calorie burning muscle mass
to your body.
Eating more protein to
burn fat was confirmed in a study published in the American Journal of
Physiology. One group was fed a high protein diet (just over one gram per pound
of bodyweight per day) while the second group consumed a protein diet near
equal to that of the RDA.
The group eating the
high protein diet burned more fat than the group consuming protein near equal
to the RDA.
4. Use a green drink
We don’t get nearly
enough nutrition from our nutrition these days. Be absolutely sure you’re
feeding your body what it needs. And don’t get some “green” drink that has a
lot of filler in it or tastes so absolutely horrible that you stop taking it
after a day or two.
5. Include bodyweight exercises in your routine
Adding bodyweight
exercises to your fitness routine will work wonders for you. Bodyweight
exercises allow you to workout any time, anywhere, so lack of time or space is
no longer an excuse for missing a workout.
You can get an endless
variety of workouts with bodyweight
You can do an interval
workout, a challenge workout, an endurance workout or even a strength workout.
Yes, really. Don’t believe me?
Give me twenty true
single legged squats or one arm push ups or pull ups. With good form and no
cheating. Yeah, that’s what I thought.
6. Perform a comprehensive warm up before each workout
You MUST warm up
properly! Without a proper warm up your workout performance will suffer, you’ll
increase the chance of injury, and you’ll develop aches and pains that nag you
the rest of the day, instead of feeling great, like you should!
Be sure to use a
variety of bodyweight exercises for your warm up, as well as a foam roller. Do
NOT just ride the stationary bike for a few minutes.
7. Divide your meals into two types, Carbs + Protein and Fat +
Protein
This is the best way
to keep your metabolism revving the way you want, as a highly efficient
machine. High carb, high fat meals jack up your insulin levels like it’s
shooting out of a firehouse, signaling your body to pile on the blubber so you
look like the Michelin Tire Man in no time flat. And who wants that
8. Hit the big compound movements
Compound movements
give you the most bang for your buck, whether you want to jack up your
metabolism so you burn tons of calories and drop fat, or you want to add pounds
of muscle mass and reshape your body.
9. Quality over Quantity
It’s not about how
long you workout but about how smart you workout (and yeah, hard too, although
you don’t want to go all out all the time, hence the smart).
Don’t just go into the
gym and run yourself into the ground for two hours (or do something really
crazy and stupid like pedal the stationary bike for two hours while reading a
magazine).
Utilize a properly
designed workout routine as part of an overall program designed to get you the
results you want according to your goals.
10. Go Green
You know what I mean;
spinach, peas, beans, broccoli, asparagus, etc. Just do it, you’ll thank me
later. Hate this stuff?
I put spinach in my shakes. Don’t taste it at all.
11. Train like an athlete
Sure, some of you are
going for the big bodybuilder look, but most of you reading this want to look
(and be) fit and healthy. Like sprinters, linebackers, hockey players, MMA
fighters (not including heavyweights, although some of them look great, too),
etc.
These athletes don’t
training to look a certain way. They train for performance and the lean, ripped
look is a byproduct of that training. Want to look like an athlete? Train like
an athlete
12. Get more fiber
Fiber is SO important!
And we don’t get nearly enough of it. Last I checked the average intake in the
typical American diet is about 14 grams and we should be getting at least 35
grams. So grab a fiber supplement and drop some into your shake every day.
It’ll improve your health AND your fat loss efforts.
13. Train Unilaterally
What is unilateral
training? It is simply working one side of your body at a time. This is not the
same as, say, alternate dumbbell curls where you do a rep with the left arm,
then a rep with the right, etc.
You do a complete set
for one side before moving to the other. For example, do a set of 10 reps on
the leg press with your right leg only and then do a set of 10 reps with your
left leg only.
Unilateral training
allows you to increase your focus on the muscle you are working by doing a
better job of isolating the working muscle.
Your intensity
increases because you increase the muscle involvement due to the bilateral
deficit.
The bilateral deficit
means the total weight you can lift by working one limb at a time is more than
the total weight you can lift when working both limbs together.
This increase in focus
and intensity will help your muscle building efforts while boosting your
strength.
14. Skip the ab exercises
Forget the crunches or
the silly circles you sit on and spin, those things will never get you the flat
abs you want
15. Workout at home or with friends in a bootcamp setting
You don’t need a lot
of fancy equipment or a lot of space to get a killer effective workout and the
results you want.
Working out at home
also helps avoid the excuse of getting up off the coach and making the trek to
the gym. Plus, you don’t have to worry about the right piece of equipment being
used when you need it.
You can listen to the
music you want, etc. Some people are motivated by working out in a gym setting
and that’s fine, but don’t think you need a fancy gym to get great results.
In fact, a home gym
with a few pieces of quality equipment and bodyweight exercises are really are
you need. Even if you like to hit a gym, try a home workout now and then for a
nice change of pace.
16. Superset, superset, superset
One of my absolute
favorite techniques! A superset is simply doinng two exercises back to back
without rest between them.
You can do supersets
using different exercises for the same bodypart (ex. Incline dumbbell curls and
standing barbell curls), for opposing bodyparts (like back and chest) or for
completely different bodyparts like squats and shoulder presses).
Supersets allow you to do more work in less time, jacking up the intensity and quality of your workouts. And they are great if you don’t have enough time to get in your full workout.
Supersets allow you to do more work in less time, jacking up the intensity and quality of your workouts. And they are great if you don’t have enough time to get in your full workout.
16. For a smaller waist, train your shoulders
It’s all about
proportion. If you want to make your waist appear slimmer, work your shoulders
(and your hips/glutes). This will give you that hourglass appearance. And guys,
wider shoulders don’t get hidden under clothes in winter like your upper arms
do.
17. Eat more beans
Yes, really.
18. Include HRA’s in your workout to burn more fat
These go by different
names, dynamic interrupts, dynamic finishers, metabolic accelerators, Heart
Rate Accelerators. These are exercises you through into the middle of your
workouts to boost your heart rate (metabolism).
For example, you might
be doing circuits or supersets like this:
1A.
Dumbbell Bench Press
1B. Barbell Bent Over Row
1C. Dumbbell Squat
1B. Barbell Bent Over Row
1C. Dumbbell Squat
After 3 circuits you
go to your HRA. Some examples of an HRA could be:
Jump
Rope – 2 minutes
Jumping Jacks – 100
Squat Thrusts – 25 reps or 45 seconds
Jumping Jacks – 100
Squat Thrusts – 25 reps or 45 seconds
You would only do one
of those, not all three.
Sometimes your dynamic
interrupt could be two exercises like:
Push
Ups – AMRAP
Sit Ups – 25
Sit Ups – 25
19. Become a photographer (Take pictures)
You don’t ever need to
show these pictures to anyone else but it’s a great way to keep motivated and
actually SEE the progress you’ve made over time. When you see yourself every
day it’s tough to see the results and so it’s easy to get frustrated.
But being able to look
at pictures over time it’s much clearer to you. It’s easy to keep a
photographic record with today’s technology. Try snapping a few pics every 4
weeks or so and keep them in a photo album.
20. Get SMART
The S stands for
specific. Be specific about
the goals you want to achieve. Forget things like, “I want to get in shape,” “I
want to get big,” or “I want to lose weight,” or “I want to increase my bench
press.”
Instead try things
like “I want to run a 6 minute mile,” “I want to add 10 pounds of muscle,” “I
want to lose 20 pounds of fat, or “I want to add 40 pounds to my best bench
press.”
The M stands for
measurable. This ties in well
with specific. You can’t measure ‘getting in shape,” but you sure can measure
‘running a 6-minute mile’ or ‘bench 3 plates’.
In addition to
specific and measurable, your goals must be A, or attainable. The R stands
for realistic.
As I’ve said before,
it’s important to set challenging goals.Challenging, but attainable, that is.
A goal of a 50-pound
increase on your bench press max in 12 weeks would be a challenging goal, but
also one that is possible.
However, setting a
goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75
pounds will do nothing but set you up for failure and frustration.
The T stands for
Timely. If you do everything
previously mentioned, it’s still not enough. You must give yourself a deadline
to achieve your goal.
More importantly, if
your goal is attainable and realistic, but also long term, break it up into
smaller goals.
If you wish to lose 75
pounds, start with losing just 10 pounds in 2 months. Reaching that goal will
motivate you further and before you know it, enough time has passed that you’ve
lost the 75 pounds.
But if you focus
solely on losing the 75 pounds, which could take a year or more to accomplish,
your motivation and discipline could wane, and you could fail to follow through
on what you need to do to make your goal a reality.
21. Drink water BEFORE you eat
Be sure and drink 8 to
16 ounces of water 15 to 30 minutes before each meal. Doing so will help you
feel full and reduce the number of calories you eat.
22. Extend your set
Most people’s set
length is too short, which doesn’t give them the optimal training stimulus for
muscle building or accelerating fat loss. Unless you’re specifically working
pure strength, try and make each set last for at least 30 seconds.
23. Beware the fitness trend
Fitness trends come
and go. Techniques that work stick around (and sadly sometimes get lost amongst
the “new” stuff). Use REAL tools, like barbells, dumbbells, kettlebells, TRX or
Jungle Gym, sandbags, bodyweight, etc. You can’t sit and spin your way to great
abs and you can’t squeeze a piece of plastic between your thighs for great
legs. You’ll have to work. Be sure to work smart.
24. Go nuts
Nuts. Eat them.
Walnuts, almonds. Get them natural, not with a bunch of crap added.
25. Burp your way to dropping fat fast
Burpees. Do them. What
are they?
26. Vary your workouts
The body adapts. It’s
efficient. If you’re constantly doing the same workout over time, the body will
get better at it and your results will stagnate.
27. Keep the same workout
WTH?? Yeah, yeah, I
know. But too many people change their workouts ALL THE TIME and don’t stick to
a good program long enough to get results. In general try sticking to the same
workout for at least 6 to 12 weeks and sometimes longer.
28. Eat more fat (for muscle AND fat loss, oh, and better health, too!)
Yep, eat more fat. And
I’m not talking a low carb diet for losing weight. Essential Fatty Acids are
extremely anabolic and help you build muscle. But that’s not all.
EFA’s may also:
Help
protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process – yep, really.
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process – yep, really.
You can read a great
article about this right here – EFA’s for better
healthy, more muscle and less fat
29. Move your body
We don’t have an
obesity epidemic solely because we eat too much (although we DO eat too much
and too much junk) but just as much because we’re sedentary. Modern convenience
has us much less active than our ancestors.
Instead of working
hard all day from sun up to sun down, we sit at a desk or on a couch. We drive
everywhere. We take elevators and escalators. We watch movies and play video
games. We are gluttony and sloth. STOP THAT!
30. Eat like Tarzan (or Jane)
Want the world’s
simplest nutrition tip? If man made it, don’t eat it!
31. Find support
Most people are much
more likely to stick to something when they have the necessary support from
others. Sadly many people in our lives are our worst enemies when we want to
change ourselves and our lives for the better. Tell them to shut the F up and
find real support.
32. Use a training journal
It’s crucial to your
success. A training diary or journal is indispensable for keeping you on track
for training success.
No matter where you
are now — 180-pound squat or 500, 13-inch arms or 17, 135-pound bench press or
350, 10 pounds of fat to lose or 100 — the systematic organization and focus on
achieving goals that a training journal enforces will help you to get bigger,
stronger, leaner and sexier.
As simple as it is to
use a training log, do not underestimate its vital role in helping you achieve
your fitness goals
33. Incorporate metabolic training
Metabolic training
will get you fitter and leaner and do it faster. Read more about metabolic conditioning.
34. Knowledge isn’t Power. APPLIED Knowledge is power
You could memorize all
these tips and be able to recite them to anyone but if you never actually TAKE
ACTION and use them, you won’t change a darn thing.
35. Get Stronger
Even if your goal is
to “tone up” (no such thing) or lose fat, you still need to get stronger. It
makes everything easier.
36. Follow a 4 Fruit System
Yellow, green, blue
and red. Eat them.
37. Keep workouts to 60 minutes or less
You don’t have to (and
should NOT) workout for hours every day, unless you are training for an
endurance sport. 45 minutes of hard work is plenty if you are doing it right.
38. Be better… (than yourself)
Yes, be better… than
yourself. It doesn’t matter where other people are, or how far they’ve come.
The only one to compare yourself to is you. You can always improve and be
better in some way today than you were yesterday.
39. Jump, jump, jump around
Jump up, jump up and
get down. Be sure and include jumping exercises like burpees, jump squats, jump
lunges, side hops, tuck jumps, etc., in your workouts from time to time.
Don’t overdo it and be
sure and check with your doctor before doing any exercise.
If you have a lot of
weight to lose, due to the stresses on your knees you’ll want to lose weight
first before including explosive jump exercises in your routine.
40. Get back up (I get knocked down!)
You’ll have obstacles.
You’ll have times you don’t see results. You’ll backslide. You’ll feel like
giving up. You’ll binge. You’ll quit working out for a week, or a month.
So what? Start again TODAY! You can’t change yesterday. As Rocky says,
it’s about how hard you get hit and keep moving forward.
41. Sprint, Sprint, Sprint
If you want to boost
your metabolism, burn serious amounts of body fat, get fit and look freaking
fantastic, you gotta use sprint workouts in your training! Period!
42. Just say no… to 1 RM training
While I personally
believe you can test your one rep max in exercises like squats, deadlifts, and
bench presses in relative safety, there is no need for most people to risk
injury by doing so, unless you’re a powerlifter. Now, doing multiple heavy sets
of single reps, like the 10 x 1 workouts is a different story. Go for it.
But here’s what I
REALLY hate about 1 RM training! It’s not doing a 1 rep max! It’s designing a
program with workouts, sets and reps based on 1 RM numbers and calling it high
or low intensity because of that! You’ve seen these workouts. They give you
different training days (heavy, light, etc.) and give you workouts like:
Bench
Press 4 x 8 with 80% of your 1 RM
Or
Bench
Press 5 x 12 with 60% of your 1 RM
The only problem is,
based on muscle fiber makeup, limb length, leverage, etc. the intensity of
those two workouts can vary wildly from one person to the next. I might be able
to crank out 15 reps with 80% of my max while you can only get 7 reps with 80%
of your RM. And it varies from body part to body part amongst individuals. STOP
THE INSANITY!
43. Enjoy the benefits
As Zig Ziglar would
say, you don’t pay the price, you enjoy the benefits.
More info on bootcamp fitness go to www.PrincetonBootCamps.com
Don’t think about
making sacrifices when it comes to things like your favorite unhealthy foods.
diet,health and fitness,bodyweight exercises,fitness,exercise,metabolic training,bootcamp exercises,health and wellness,
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