Posts Tagged ‘Honolulu’

It’s holiday season, so I thought it best to shed some light on strategies that many of us tend to overlook when it comes to effective fat loss.

Hint: There’s no big secret. It all comes down to making an effort, and creating good habits.

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1. Improving Sleep Quality

 

In a hierarchy of importance, insulin sensitivity and thyroid function are at the top of list. Both of which are highly affected by the amount  — and quality —  of sleep you’re getting.  If you’re trying to lose weight and you’re only getting 5-6 hours of sleep, good luck.

In short, lack of sleep makes you fatter.

If you’re constantly looking around the market for the best fat burner and detox without addressing the quality of your sleep, you need a reality check.

Pro Tip: If you’re having a hard time sleeping, I recommend supplementing with magnesium.

2. Creating Structure

 

Attempting to execute on the fly rarely works in your favor, so develop a sound routine — one that allows you to remain consistent. For God’s sake, please don’t wing it.

Plan ahead.

Make it a priority.

Get it done.

‘Nuff said.

3. Drinking More Water

 

So simple, and so painfully obvious, yet it behooves me to continually advocate it.

This should be a no-brainer, but it’s still surprising how a lot of people overlook the importance of adequate hydration.

It’s not rocket science. Don’t make it super complicated.

Drink a 12-16oz glass of cold water first thing in the morning to kickstart your metabolism. Then, hydrate throughout the day.

Take Home Message

 

It all boils to down to keeping it ridiculously stupid simple. Yes — it’s not sexy or arousing information, but it works.

Glossing over the details or what’s currently trending rarely leads to “long-term” success.

Get really good at executing the basics, and you’ll reap the benefits.

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Let’s face it, cardio is bone-numbingly tedious. There’s ample evidence that suggests long duration of steady-state or low-intensity cardio leads to muscle loss. Simply put, it becomes counter-productive. Now, if we’re talking about having a positive impact on your performance and body composition, you’d be hard-pressed to find a better solution than adding “finishers” to your workout — it does a fantastic job of building muscle, maximizing fat loss, and improving conditioning. Don’t get me wrong, low-intensity cardio is still important, but you’re not doing yourself any favors by doing only two hours of cardio five days a week. Mix it up.

 

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1. Sled Work

 

Sometimes you just need a good kick in the ass to toughen you up. Hence, the sled.

The vast majority can agree that there’s really nothing more badass than moving heavy weight on the sled. But… they’re brutal, and they also make you question your sanity (in a good way).

Push it. Pull It. Drag it. Move it.

 

2. Landmine Complexes

 

Just to be clear, I think traditional barbell complexes are absolutely fine. If you can do them, do them. Generally, though, I don’t like them because a lot of people royally screw it up, particularly beginners. You also have to understand that the further you go into a fatigued state, one thing is constant — your form will start to break down. That is why I’m more partial to setting up with the Landmine. They’re safer. Nuff’ said.

Try this:

  • Landmine Squat x 8
  • Landmine 1-Leg RDL x 8/leg
  • Landmine Deadlift x 8

Repeat for 3-4 sets.

 

 

3. Kettlebell Combos

 

While the sled is my favorite tool to use, the kettlebell would be a close second.  This piece of equipment is one of the most versatile tools you can have at your disposal.  As such, everybody should learn how to properly use them.

Option 1:

  • Kettlebell Swing x 12
  • Push-Ups x 8
  • Kettlebell Goblet Squat x 8
  • Push-Ups x 6

Repeat for 3-4 sets.

Option 2:

  • Kettlebell Swings x 20
  • Front Plank x 30 secs

Repeat for 3-4 sets.

Takeaway

 

Despite what you might’ve been told, cardio doesn’t have to be relegated into just countless hours of walking on the treadmill or elliptical. These are some of the simple protocols you can use to add some spice into your training, but also speed up your progress.

Speaking of which, I’m happy to announce that I’m taking clients for my online fitness coaching. If you want to get stronger, build lean muscle, and decrease body fat, learn more about my coaching here. Follow the link and I’ll contact you as soon as possible to see how I can help.

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Most people already have a general idea of what to do with respect towards achieving a better physique. They do everything right. They consistently put in the work, and they follow all the right advice — they’re pretty much hell-bent on doing whatever it takes to get from point A to point B in the quickest way possible.

Regardless of what the goal may be, the recurring theme (unfortunately) always seems to be people not getting the results they’re looking for.

Here’s four reasons why you’re not seeing results.

1. Lack Of Discipline and Work Ethic

 

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If there’s one thing that working in a commercial gym has taught me, it’s that most folks go through the motions. This absolutely drives me nuts.

Getting out of your comfort zone is necessary if you ultimately want to look better and perform better. Taking selfies in the gym and posting your workout on social media does not equate to productivity in the gym — you’re just a douche.

2. You Don’t Even Lift

 

Following up with the point above, nothing beats hard work.  What’s most unfortunate is people falling prey to fads and gimmicks promising fast results. There’s a reason why compound movements such as Squats, Deadlifts, Pull-Ups, Presses and Rows are staples in so many strength training programs. Adhering to the basics and training with intensity gets the job done.

Prioritizing compound movements are going to give you a more impressive physique than you’d get from curls and sit-ups.  If you think for one second that you’d be better off without them, something is seriously wrong with you. Get bigger, stronger, faster, and leaner by sticking to the big lifts before you think about isolating your arms and abs.

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3. Train With A Purpose

 

While I do think far too many people place too much of an emphasis on advanced training protocols, you have to appreciate how beneficial actually having a plan can help. As the old adage goes, “Failure to prepare is preparing to fail”.  You’d be wise to take that into consideration because at the end of the day, you have to train with a purpose.  You’d be hard-pressed to find anybody with a good looking physique that doesn’t track their progress. Establish a plan and get after it.

4. Hydration and Sleep Are Kind Of Important

 

Let’s face it: the vast majority of the population are constantly dehydrated and are sleep deprived. In fact, in addition to how negatively it impacts performance, studies have shown that dehydration and sleep deprivation leads to an increase in fat mass. You can follow any training program to a T, but if you’re not doing the simple things such as drinking more water and getting enough sleep, you’re just spinning your wheels.

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