In my last post, I mentioned the research backing High Intensity Interval Training (the cool kids call it HIIT) as a time saving form of exercise. You will even see benefits from using HIIT if you use them in your walking program. Just by going a little bit faster a few times during your walk.
HIIT mixes intense exercise with low intensity “breaks”. I promised to give you a HIIT workout like the ones we do in our boot camps. And that is what I will do my friend!
For this HIIT workout we will do 30 seconds of all out effort followed by 30 seconds of a low intensity version of the same exercise.
Below are your exercises. Do 4 rounds of each (4 hard, 4 low intensity for each exercise, then move on to the next exercise in the series).
1. Kettlebell or dumbbell swings (low intensity do them without the weight or a lower weight)
2. High knees
3. Squats (for lower intensity you can use a lighter weight, no weight, and/or slow down your pace)
4. Knees (one foot forward, one foot back, drive your knee up as hard and as fast as you can. Change side every round.)
5. Seal jacks (arms and legs start out wide, jump them all together and clap your hands like a seal).
In 20 minutes you will work muscles from head to toe, get your heart rate up, get a good sweat in, and feel great afterwards. Plus you will get all the cardiovascular fitness, insulin resistance, and cellular level benefits I mentioned in my last post.
Give this one a try and let me know what you think!
In my last post I talked about using the Kaizen method to form good habits. I used some examples that were shockingly small.
But research has shown there is a way to pack 45 minutes of exercise into 1 minute. It sounds like a product that you would see on late night TV with 8 Minute Abs and something that makes Ramen Noodles cook EVEN faster.
Researchers compared a group of young men who were to perform moderate cardiovascular exercise versus a group of young men who would perform High Intensity Interval Training (HIIT). The wanted to see if there were changes in aerobic fitness, how well they could control blood sugar, and muscle function at the cell level.
The first group did a 2-minute warm-up, rode 45 minutes on a stationary bike, and then did a 3-minute cool down. The other group warmed up for 2 minutes, went as hard as they could for 20 seconds, went 2 minutes very slowly, and then repeated that sequence for a total of 3 sets in 10 minutes. Both groups exercised 3 days per week.
Both groups ended up with:
-20% increase in cardiovascular endurance
-improved insulin resistance
-great increases in cells that produce energy and oxygen in the muscles
Would you rather exercise for 27 hours or 6 hours (with only 36 minutes being hard) to get the same benefit? That’s a pretty easy choice for me.
But, there is always a but, HIIT is not easy! It is also not the only way I recommend you exercise. There are some days you are just not in the mood for intense exercise. Going for a long run, hike, swim, bike ride, etc… at a leisurely pace is still great for your body as well as your mind.
In my next post I will put up a HIIT workout similar to what we do in our boot camp classes.
Picture this scene if you will. You just started an exercise program. You made it every day the first week, you are working really hard, and you decide to see how much weight you have lost.
You step on the scale and you have to rub your eyes a few times to make sure. You gained weight! How is that even possible???
There are typically two main reasons I see for this initial weight gain. The first is nothing to worry about, while the second needs to be addressed.
The first culprit in this initial weight gain is water retention. This what happens to a lot of people when they start a strength training program. What you are doing when you are lifting weights is actually tearing the muscles down while you exercise.
The process of your body building the muscles while you are at rest is when the magic actually happens. That is why you don't want to lift weights using the same muscles on back to back days. You have to give the body time to repair itself.
This tearing down process makes the muscles inflamed. With this inflammation comes increased water retention. With this water retention comes "This stupid (insert your workout here) is terrible, it is causing me to gain weight rather than losing it!" freak out. I’ve seen it with my own eyes, it can be very frightening for a fitness coach.
The second reason the scale can go up when people first start working out is increased caloric intake. This especially occurs with resistance training because it really gets your metabolism revving, which increases your appetite. Think about how hard it is to burn 800 calories in an hour. Now think about how quick you can put that back in. 10 minutes maybe? You cannot out exercise a bad diet.
That is why I recommend keeping a food journal, so you can see in black and white what you have been eating. The rule with the food journal is, "If you bite it, you write it. You hog it, you log it." Feel free to come up with your own rhymes.
Everything that has calories that you ingest has to be recorded. Liquid calories can add up very quick if you are not wary of them. It is a very eye opening experience to a lot of people who have never kept track before.
You can use apps, write it down, or whatever method you will do consistently. If nothing else, try it for a week and see if you can identify patterns that need to be corrected. Use your food journal as a road map to figure out if it is the nutrition that needs to be assessed or something else.
The main lesson as always is: The scale is a fickle mistress, don't trust it. It is just part of a big picture of your progress, not the one thing that determines your happiness. The scale can go up or down 5-10 pounds in one day!
A much more accurate way to see how you are progressing is to see how many inches you have lost, how your clothes are fitting, your increased energy levels, or body fat percentage lost.
“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn
“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell
If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.
That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.
It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.
Here is what is included:
-Weekly Check-Ins/Progress Tracking to keep you accountable
-Clean Eating Guide (everything you need to know)
-Meal Mapping Template (teaches you how to create healthy meals)
-Ultimate Shake Guide
-Ultimate Breakfast Guide
-Bulk Cooking Guide (great for busy people)
-Meal Portion Guide
-Access to a free app so all the info can come straight to your phone
-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability
-Pinterest recipe page
I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!
The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.
Reserve your spot here -->Lean and Clean
PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.
Continuing with the 10 Steps To Fat Loss Success today with Steps 6-10. In case you missed Steps 1-5, you can check them out here --->Part 1
6. Move more, sit less
Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.
More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.
7. Do you even lift bro?
Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.
You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything gets better when you get stronger.
8. Never settle
You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.
9. H2O you didn't!
Just picture me saying this one really sassy like and you will get the full impact of what I named this step. I have talked about the importance of water a lot lately because it is that important.
Try getting up and drinking a tall glass Magical 3F Water every morning for a week and see if you notice any changes.
I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that. More times than not, you will hear from that person within the next week.
It's crazy! But it works. It's called the Law of Attraction. Some people call it a self fulfilling prophesy.
Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.
Instead, do the opposite. Work on constantly encouraging and inspiring yourself. Get around people who do the same. Words have power, let them work to your advantage.
Where do you need to start? Pick one you can start making a habit today. Hope you found this list helpful.
2016 is almost over! How did this happen? I need to pay attention more.
Since the year is coming to a close, I wanted to give you a Cliff's Notes version of almost all of my advice. Do they still make Cliff's Notes by the way? If I had to boil it down to the 10 things you need the most, it would be this list.
Here is my suggestion for this list. Take a look at what you are doing now and add in one thing from this list. Start with the one that would be easiest for you to make a habit, then go from there. The New Year is coming, don't get caught up in the rush to change EVERYTHING about yourself in one week.
Here are the first 5 items on the list:
1. Just Eat Real Food
If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.
Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.
More on sugar below.
2. Don't fear fat
Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil are all excellent examples of beneficial fats to have in your food plan.
Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.
3. Shake the sugar habit
Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.
The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!
Because of this threat, I even wrote a book about how to kick the the sugar habit. There was even research and stuff involved, it was like being back in school. I was proud of the end result though.
Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.
4. Read the articles
If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.
If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.
5. Upgrade your carbs
Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.
Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are not processed.
Napoleon Hill is probably the third most famous Napoleon, behind only Bonaparte and Dynamite. Napoleon Hill is best known for his book “Think and Grow Rich”.
Included in the book are his six steps for turning your desire for money into actual money. In reading it, I couldn’t help but notice it is also the perfect plan for weight loss .
Like many things, the mental side of weight loss is often the hardest part. I just changed Hill’s money part into a weight loss goal setting plan.
Try these 6 steps to get your mind right, get a game plan, and to increase your chances for success:
First. Fix in your mind the exact amount of weight you desire to lose. It is not sufficient merely to say “I want to lose weight." Be definite as to the amount.
Second. Determine exactly what you intend to give in return for the weight loss you desire. (There is no such reality as “something for nothing.")
Third. Establish a definite date when you intend to lose the weight you desire.
Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.
Fifth. Write out a clear, concise statement of the amount of weight you intend to lose, name the time limit for its acquisition, state what you intend to give in return for the weight loss, and describe clearly the plan through which you intend to lose it.
Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY HAVING LOST THE WEIGHT.
You can tell this book was written in 1937, but the principles still stand true today. There is tremendous power in following the steps that he laid out. Give them a try and I guarantee you will get results.
We all know that we should be eating better, but do you realize just how important it is for your results? It is estimated that 70-80% of your results come from what you eat and drink.
That is why proper nutrition is so crucial, but it is also the hardest part to figure out. What do I need to eat? When do I need to eat? How much do I need to eat?
Those are all questions that need to be answered to dial in your eating plan. It used to be a matter of trial and error, which usually becomes heartbreak and frustration.
But now you can have the solution right at your fingertips.
This is where Pro Diets Weight Management Software comes in. You are guaranteed to get results with this.
Pro Diets™ is based on perfectly-portioned meals that are instantly customized specifically for you. It calculates your exact amount of calories, exact ratio of proteins, carbs and fats, exact foods… EVERYTHING!
All you have to do is answer a few questions, choose what meal plan you would like, and then it sends you 7 days of exactly what to eat for breakfast, lunch, dinner, and snacks. You will also get a grocery shopping list, so you know what to get ahead of time.
If you don’t like something on the list, you swap it out with something you do like. This is not about denying yourself, this is about eating foods that will give you sustained energy and that you will actually enjoy.
One of the coolest features, is that it comes with a free, mobile app. Anything you can do on your computer can be done just as easily from your phone. This app is awesome!
Every meal of every day… Individually customized so that you will eat foods you like and STILL reach your fitness goals.
And it is only $14.95/month
Go here --->Pro Diets to reserve your spot.
It was my wife’s birthday last week, so I wanted to do something special for her. She is a HUGE Dave Ramsey fan, so I took her to see his live radio show in Nashville.
I have a read a few of Dave Ramsey’s books and listened to his radio show a few times, but I am not nearly the fan my wife is. That being said, I was very impressed with how he runs things.
At Ramsey Solutions, they have a system for everything they do. Rather than leaving things up to chance, there is a certain way everything gets done. From how tours are done, to how people do the debt free scream , to when Dave visits with the audience on his breaks, and everything in between.
This way they can get repeatable and reliable results without relying on will power. We have a limited supply of will power, so the less you have to use the more successful you are.
There are a lot of places you can start, but here are 3 systems to help you get started.
Set a firm workout time. Write it down, put it in your phone, or whatever you need to do but set a firm time. That way there is no negotiating, that is your workout time and that is that.
Prep ahead of time
Get your workout clothes ready, prepare meals ahead of time, have your water bottle filled up. These are all things that will help you DO the healthier things you want to do, rather than THINK about doing them.
Have a backup plan
Part of having systems is being ready when things don’t go exactly to plan. What will you do if the car breaks down, your child is sick, or you have to travel for work. Have workouts you can do at home and on the road ready to go.