Posts Tagged ‘Honolulu’

Real talk.

Everyone is busy.

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Some more than others, but we’re all busy. Whatever the case may be, my point is that time is a valuable commodity. So, for most of us we can’t afford to spend every waking moment in the gym. Likewise, it’s impractical to train for an extended period of time in that manner.

In that same breath, though, you’re not going to see any significant changes doing a 5-10 minute ab workout. I’ve spoken on numerous occasions that it’s always better to get in something than nothing at all, but that’s not a compromise…you’re trying to cut corners.

Here are some strategies to get the most out of your training without living in the gym.

1. Choose the appropriate exercises

 

Discard, or at the very least, minimize what I like to call “fluff” exercises. If you’re truly pressed for time, don’t waste it doing lateral raises, bicep curls, and crunches for almost half an hour. It’s really nonsensical when the time you have could be spent doing more productive exercises that will stimulate your entire body.

Don’t get me wrong, there’s certainly more than one way to go about it. An argument could be made if those exercises are applied and distributed appropriately throughout the week. But, for the vast majority it’s highly unlikely that will be the case.

Example

Day 1:

1) Squat Variation: 2 sets x 8 reps, 1 set x 10-12 reps

2) Incline Barbell Bench Press: 3 sets x 6 reps

3) Pull-Ups: 3 sets x Max Reps

4A) Timed Farmer Walks: 3 sets x 1 min

4B) Plank: 3 sets x 30 secs

Day 2:

A) Push-Up Variation x 30sec

B) Face-Pulls x 30sec

C) Bicep Curls x 30sec

As many rounds as possible for 15 min.

Day 3:

1) Deadlift Variation: 4 sets x 4 reps

2) 1-Arm Dumbbell Row: 3 sets x 10 reps

3A) Dumbbell Bench Press: 2 sets x 8 reps, 1 set x 12 reps

3B) Lat Pulldowns: 2 sets x 8 reps, 1 set x 12 reps

4) Lunges: 3 sets x 20 total reps

2. High frequency, short workouts

 

Like I mentioned above, there’s more than way to go about it. On the other end of the spectrum, there are others who react differently where if I suggest looking into the possibility of cutting down their workouts, their response is…

It’s not uncommon for me have differing views with productivity junkies adamant on training 5-6 days a week.

To each their own.

Here’s a solution: you can still train 5-6 days a week. The caveat, though, would be to keep it brief. In other words, high frequency muscle stimulation.

People who train almost damn near everyday make the mistake of going hard every time they hit the gym floor instead of varying their training intensity. There’s only so much damage your body can take before progress starts to slow down…or worse, diminish.

Example

Day 1: Pump Work

Day 2: Main Work (High/Max-Effort)

Day 3: Moderate Intensity

Day 4: Pump Work

Day 5: Moderate Intensity

Day 6: Pump Work

3. Prepping your meals work big time

 

Your nutrition is what ultimately determines the outcome. It is the prime contributor for improvements in both performance and body composition. Regardless of the training method you’re using, it will not offset a horrible diet.

I’ll admit, there’s nothing sexy about prepping your meals.  It’s utterly boring. However, the potential to drop body fat and build muscle at conservative rate goes up when you plan ahead.

I mean come on, why would you leave your progress up to chance like that?

Simply put, it’s worth it to make the investment to designate an allotted time period where you’re planning your meals for the day and/or week.

If not, there are a handful of meal prep services in the market.

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4. Get off your ass

 

Last week, I stopped by the mall to go pick up a few things for Christmas. As you know, trying to find parking can be a complete hassle during the holiday season. So, rather than park right in front where everybody goes, I purposely parked towards the end where hardly anybody goes to.

It served as an opportunity for me to get in more movement, and save me the headache of having to find parking. It turned out to be a ten minute walk.

Little things like this make a huge difference. Instead of taking the escalator, walk up the stairs. If you have a desk job, stand up every now and then. After your meals, go for a walk.

The more movement, the better. Don’t just rely on what you do in the gym.

 

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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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