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toned and tight with 3 simple exercises

6/24/2017

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In this day and age who has time for long drawn out workouts

​we need to get in and out

ain't nobody got time to be spending hours 

and hours in side of a smelly... dirty gym

if you've ever thought that before then i got a quick workout here

that is guaranteed to get your heart rate up in as little as 10 minutes 

#1... walking lunges

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the lunge is by far one of the best full body exercises

that targets the front and backs of your thighs

make sure on this move you keep your back upright

chest tall

and 

core tight

on the down part of the lunge avoid touching your knee to the ground

so that you keep tension on your thighs through out the entire movement

#2... modified bosu burpee

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now i know that not everyone has a bosu ball just laying around 

but if you do this is another great full body toning and strengthening move

and even if you don't you can still do this exercise without the bosu

and get a great burn

with this move the key is control

your gonna start in a standing position with the bosu at chest level

next, place the bosu on the floor and either step or hop your feet back 

into a push up position

immediately bring your feet back in and 

stand back up

you have just completed your first bosu burpee

if you don't have a bosu don't worry

just do the move without it

it's still pretty intense

#3... kettlebell swing

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and last but not least...

the kettlebell swing

now if you've never done this one before you are in for something special

start by holding the kettlebell in between your thighs 

with your chest held high and a slight bend in your knees

drive your hips forward as you straighten out your knees

lock your knees and squeeze your glutes at the top of the movements 

allowing the momentum of the hip drive to push the kettlebell up

the thing to remember about the kettlebell swing is that it's not an arm movement

don't attempt to muscle the kettlebell up with your arms

drive it up through your core and hips
so there you have it

another great simple workout to get toned and tight

click the video below to watch one of my clients go through the workout 
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top 8 fat burning exercises of 2017!

6/2/2017

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can you believe we are already almost half way done with 2017?

oh, how time flies

i hope that this post finds you with much fitness success this year so far

if so 

these 8 moves will help you turn up the intensity and make the rest of the year that much better

if you havent been moving towards your goals like you intended on at the end of 2016
​
these 8 moves will be a great start to your second half of the year

here are the the top 8 fat burning exercises of 2017

#1... side to side skaters

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this move is one of my favorite high / moderate intensity exercises to add into my workouts

the reason why i like it so much is it requires no equipment 

and can be done anywhere

to perform this exercise you want to start in a slight squat

most people that i teach this move to have a hard time starting the move off

but i tell them that 

it's like a dance

once you get your rhythm your good to go

from that slight squat position you just want to hope to one side

and put the opposite leg behind and power off of your front leg to the other side


perform 2-3 sets of 40 seconds per set / per side 

#2... side plank w/hip raise

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this is a great exercise to tone those love handles

you know what...

lets call them the 

hate handles

cause, no one loves them!

so, to work those "hate handles"

get into a side plank position

from here all your gonna do is raise your hip up as high as you can and then lower yourself back to the floor


perform 2-3 sets of 20 reps per set / per side

#3... reverse leg curl

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this is the official hamstring / calf killer

(killer of fat that is)

lie on your back with your feet resting on a stability ball

​pull you knees into your chest as far as you can 

and bring you legs back to the starting position


perform 2-3 sets of 15-20 reps

#4... step up/squat jump/push up

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this one is going to definitely get your heart rate going

if you dont have access to an aerobic step 

and you have steps in your house you can use those steps

if you dont have access to any kind of step just march in place during the step up part of the move

start by stepping up and down on the step

when you feet hit the floor immediately go into a squat jump

when your feet hit the floor from the squat jump 

place your hands on the step and perform a push up


perform 2-3 sets of 10-20 reps  

#5... reverse walking lunge

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the thing that makes this one such a great fat burning move is 

your lunging backwards

this will challenge your balance a lot more then the traditional lunge

causing your body to burn more fat

start by taking a big step backwards

bend both of your knees

bringing the knee of your rear leg as close to the floor as you can without touching the floor

bring your front foot to meet the rear foot

making sure to keep you chest tall through out the movement

pause and repeat

​
perform 2-3 sets of 5-8 reps

#6... mountain sliders

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this is one of those exercises that most of my clients love to hate

if you dont have the sliding discs that i have on my feet you can use towels (they only work on hard surfaces not rugs)

or you can use paper plates

start in a push up position and slide you legs in and out 

driving your knees into your chest 

and squeezing your core


perform 2-3 sets of 40-60 seconds each

#7... corkscrew

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the corkscrew is one of those 

either forgotten ab moves

or less known ones

either way its a great ab burner

now you dont need to be on a bench like i am 

you can perform this exercise on the floor

start by squeezing your ab muscles and roll you knees into your chest

at the half way point push your feet towards the ceiling and rotate your torso slightly to one direction

come back to the starting position and repeat on the other side


​perform 2-3 sets of 10 reps on each side 

#8... half squat

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this is the ultimate upper thigh fat burner

in this move you want to start in as deep of a squat as you can perform

and only come half way up

nice and simple


perform 2-3 sets of 15-25 reps

easy... peasy!

so there you have it

your "top 8 fat burning exercise of 2017

to follow along

or to watch the moves live

check out my youtube video below 

and don't forget 

if you haven't done so already

sign up for my email list 

to get FREE access to my

top 3 full body workouts
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how to build a home gym for less than $100

5/24/2017

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you've recently had this crazy thought to get into better shape

you've been seeing all of the ads on TV for all of you workout options

but...

what about this option...

getting into great shape in the comfort of your own home?

break through thought... i know!

and, i'm kind of an expert on this one because for the past 27 years I've been going into homes of clients just like yourself and helping them get into tip top shape.

now from speaking to people over the years about training in their homes i know that there are some common misconceptions you might have about training at home

  1. i dont have enough space
  2. i dont have all of that fancy equipment that they have in gyms

and the truth is you don't need a lot of space 

or any fancy equipment

I've been able to get my clients great results 

and into tip top shape

with little space and very little equipment

all you need is the corner of you living room

a few inexpensive pieces of equipment (that wont take up a lot of space)

and be willing to put forth 100%+ effort 

each and every workout

to get into great shape

here are my top pieces of equipment i would recommend you add to your home gym

#1... sliding discs

price: $9-$17

i absolutely LOVE these!

but my clients HATE them!

you can do so many great things with these discs


i use them with my clients for a variation of different exercises from

mountain climbers 

to push ups

to ab roll outs 

to sooooo many other great things

if your looking to change up your cardio or add some interval training to your workout you got to give these a try out!

#2 tRX alternative

price: $25 - $50
​
if i was trapped on a deserted island 

and i could only take one piece of equipment with me

​it would definitely be my TRX

TRX stands for
Total body Resistance eXercise

the great thing about the TRX is its versatility

if you've watched any of my youtube videos then you've definitely see the TRX in action


i love how you can attach it to any sturdy object

with the TRX you are the resistance

and you can change the resistance in a moments notice by changing the angle of your body

now the reason why i say "alternative" is because the basic TRX unit cost $150 or more dollars

and although it's completely worth it

the title of this blog is "how to build a home gym for less then $100" so by default the official TRX has to be eliminated

​but dont worry your little heads cause there are a few cost effective alternative
these can be attached to any sturdy door in your home and you can go to town getting your fitness on

i can think of 50+ great TRX exercises to get you started right now

check out this trx in the park workout for a few ideas

#3... resistance bands

price: $8 - $12

if your looking for space savers 

look no further then the resistance bands

most of them now a days come with carry cases 

but if you purchase the ones with the interchangeable handles they save you even more room

the longer bands are great for all types of different upper body and lower body exercises from 

squats, bicep curls, torso rotations 

the list is endless of what you can do with these bands

the smaller bands are better suited for lower body exercises and my favorite is
side lateral walk (a complete outer thigh burner)

check out this video to see the resistance bands in action!

believe it or not

when i go into a clients home these three things are the back bone of our workouts

they've been in my tool kit helping clients get into great shape for the past 27 years

can you believe that

we have just completed your home gym for less then $100


$42 - $78 to be exact

so all you need to do now is head down to your local sporting goods store

take your shopping list with you 

and get ready to get into great shape!


if your in need of a little more guidance 

i'd love to help

click the link below to find out how you can get your free week to my online fitness and nutritional coaching program

this free week includes:
  1. unlimited access to all of the easy to follow workout videos 
  2. free 30 minute telephone coaching session

click the link now so we can get started

​getting you into great shape!


7 day free trial
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3 proven ways to avoid training plateaus

1/18/2017

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What is a training plateau anyway?

A training plateau is equivalent to the temporary death of your fitness results 

Which equals something that you want to avoid, more then your ex!

If you have never hit a plateau then consider yourself one lucky son of a you know what! 

And...

The worse part about hitting a plateau is that it could be due to so many different reasons that it tends to leave most people more confused then ever 

It could be the fact that your training too much...

It could be that your not changing up your workouts enough...

but you don't really care how it happens right?

what you really care about is 

how to get out of it if your in it 

or...


how to avoid it if you've never encountered it

so here are my top 3 PROVEN WAYS TO AVOID PLATEAUS


#1... TAKE A PLANNED WEEK (OR A FEW DAYS) OFF!

now this rule applies more for those people that are in the gym going hard day in and day out

your stalemate is most likely your body telling you that it's time for a much needed rest

most people believe that you build muscle when your working out but it's actually the exact opposite

when your working out your body actually breaks down muscle tissue

it's only when your resting and refueling that your body builds up new muscle tissue 

what I actually do is a 12 week split

I workout for 11 weeks straight and then take a week off to rest 

and I always come back stronger after the week off

so... I give you permission to rest!


#2... CHANGE UP THAT BORING TRAINING ROUTINE

as i like to say... "if you wanna to see a change you have to change something!

the human body is a very smart creation!

and it will quickly get used to what your doing

so maybe after a few weeks you change the order of your exercises

maybe you change the amount of reps you do per exercise 

or 

change the amount of weight you lift per set

without really working with you I cant really tell you which change is going to be best for you but what i can tell you is this

"if you keep doing the same things you'll keep getting the same results"!

and now for #3...


... REVAMP YOUR DIET!

for a lot of people that I've worked with that have battled the training plateau 

I've had great success by just modifying there caloric intake

sometime your just not providing you body with enough nutrients for your body to do what you want it to do

So the moral of the story is 

A)... Take some time off... Over training is never a good thing 

B)... Change up that routine... If you wanna see a change you have to change something 

And 
​
C)... Change up that diet... Don't skimp on your nutrients, YOUR BODY NEEDS FUEL!


​
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weight loss vs fat loss... what's the difference?

12/24/2016

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"A pound is a pound is a pound"... that saying has gotten to your neck of the woods right?

When was the last time you "pinched an inch"?

Were you pinching FAT or WEIGHT (or just skin)?

For most people reading this post you could probably care less as long as the number on the scale is going down and your pants size is decreasing

​Which is fine but for those that are obsessed with the question "what's the difference between weight loss and fat loss" guess what... I have the answer.

Muscle weighs more then fat... huh?...

Now i know you've heard this one before but is it true? 

How could two people that each weigh 220 pounds look completely different.

That's because either A) the shape of their bodies is completely different (height, apple, hourglass shape etc)

Or

B) The person that looks smaller has a lower body fat percentage then the person that looks heavier.

So does muscle weigh more then fat?

The answer is no,

A pound of muscle is more dense then a pound of fat but it's also smaller (similar to how iron is denser then water).

​The muscle you have on your body makes up anywhere from 30-55% of your body weight and can be about 4 times smaller then a pound of fat.

Hey... what about water weight? 

Your body is made of about 65% water, so water certainly does account for a large portion of your weight.

What about the water / carb connection?

Carbs are like a sponge and every gram of carbs cause your body to retain 3 grams of water

That's why diets such as the atkins diet cause people to lose significant amounts of weight in the first 2 or so weeks...

​Cut carbs = water loss.

How can I make sure I'm losing fat and not weight?

There is no way that you can burn just fat but there are some ways that you can get your body to use primarily fat as an energy source.

*Get strong... strength training helps you building muscle and prevent muscle loss. Fat is also the main source of energy for your muscles so by building more muscle you'll automatically burn more fat.

*Eating healthier... by providing your body with better quality nutrients you'll put your body in a better position to rebuild muscle tissue after your high intensity strenth training which will allow you to build new muscle tissue and burn greater amounts of fat.

So focus on fat loss first, pay attention to the way your clothes fit as well as the numbers on the scale because those two factors will give you a much more complete picture! ​
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does fat make you fat?

12/2/2016

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This one question is probably the one nutrition question that I've had the pleasure of answering the most over the past 26 years of my career and today I plan on answering it for the final time (NOT!). I can understand why some may think that fat would make you fat, I mean... it is fat right and you should gain more of what you eat right? well if that were the case then why don't we gain more muscle just by eating more protein (Isn't protein the building block of muscle)? although common sense would argue in it's defense the subject goes a little deeper... lets dive right in and investigate the question: "DOES FAT MAKE YOU FAT?" 

The idea that fat causes weight gain seems to come from that fact that fat has nine calories per gram while carbohydrates and protein have only four calories per gram. If you look at it that way then its easy to conclude that fat would be the main cause of weight gain. We've also been told since the early 70s that eating fat causes heart disease, In fact, this idea has been the cornerstone of mainstream nutrition recommendations. However, studies published in the past few decades prove that saturated fat is not as harmful as once thought.

There was a huge study published in 2010 and it looked at data from 347,747 individuals. They found absolutely no association between saturated fat consumption and the risk of heart disease. So now we have a new question... if fat isnt making us fat what is? In general there is one thing (that we have control over) that makes us fat and that one thing is... EATING TO MANY CALORIES. This one should be common knowledge by now. you eat more then your body requires at any one given time and your body stores the excess as fat. That goes for any thing that you eat... to many carbs = fat, to much protein = fat and to much fat = fat. So it's not just fat that we need to be concerned with.

So fat... you are officially off the hook for americas obesity problem but i got my eye on you!
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top 2 ways to burn belly fat and lose weight fast!

11/7/2016

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This winter is going to be the winter where you get as lean as possible

who said that having those 6 pack abs is impossible during the holiday season...

not me

here are my top 2 ways to burn belly fat and lose weight fast this holiday season

#1...eat more PROTEIN 

​I know all of you meat lovers are going to love this one!...

"EAT MORE PROTEIN"

Your body burns about 30% more calories digesting protein compared to carbs

So just by getting your fill of your animal products can make your body a fat burning machine

Now your probably asking yourself "how much protein should i really be eating"

and the answer to that question depends on your goals.

Here is a short list of some of the factors you'll want to take into consideration:
  • your age
  • your current body weight
  • medical history 

So after you've taken those few things into consideration the next step is to figure out

"how much" protein is the right amount

and my general rule of thumb for the majority of my clients is 1-1.5 grams of protein per pound of body weight.  

Your most likely going to have to play with this number to get the right amount that works for you,

and guess what...

what works today won't work tomorrow

(sorry i had to be the one to break the news to you)

because protein plays such a big role in building muscle and building muscle plays such an important role in weight / fat loss

as you build more muscle your requirements for protein may just increase a little bit.

In the beginning you may experience more trial and error until you get it right

and it may be frustrating but its well worth it in the end!

But... what if "i dont eat meat"

great question.

​here are my top 5 non meat protein sources 

#1...QUINOA

(8 grams per cup): Although typically confused with a grain, quinoa is technically a seed—which is why it’s naturally gluten-free and high in fiber. What’s more, this all-star super-food is a complete protein, meaning it contains all 9 essential amino acids the body needs for growth and repair. ​

#2...CHIA

(4 grams per 2 tablespoons): Small but mighty, chia seeds are a powerhouse of protein, omega-3s, fiber and minerals. By weight, they are about 14% protein, which is very high by plant food standards. High in water content, chia seeds are also widely touted for suppressing appetite and losing weight.

​#3...SPINACH

(5 grams per cup): So Popeye was on to something after all! A cup of cooked spinach contains almost 5 grams of muscle-building protein, not to mention loads of vitamin A, calcium and iron.​

​#4...NUTS

​(5-7 grams per 1/4 cup serving): Peanuts, almonds, cashews and other nuts are all fantastic sources of meat-free protein. Because they’re rich in healthy fats and omega-3s, nuts are great for suppressing hunger.

​#5...GREEK YOGURT

(15-20 grams per serving): With more than double the protein of regular yogurt strains, Greek yogurt is a tasty way to amp up your protein content. It’s also rich in bone-building calcium. For a nutrition-packed snack, steer clear of sugary Greek yogurt varieties and stir in some fresh berries

#2...eat less carbohydrates

You knew it was coming right

you've all heard this one before I'm sure.

"Carbs make you fat"

and guess what...

IT'S TRUE!

Now that I've confirmed what you've already known let me break it down a little bit further.

Your looking to burn fat right?

Have you met fat burnings enemy yet?

Well if you havent let me introduce you to INSULIN.

Insulin is what we call a storage hormone

and unfortunately theres two things your body can't do at the same time

and those two things are

store fat and burn fat.

So now that we got that out of the way let's talk about what insulin does.

Insulin is produced by the pancreas to keep our blood sugar in check.

Insulin is the door man to your cells.

Insulin allows sugar to get into the cells and do one of sugars main jobs which is to provide energy.

Sugar is stored mainly in your muscles and your liver.

Now your muscles and your liver can only hold a limited amount to sugar.

Guess what happens when the muscles and the liver can't hold anymore sugar...

all the remaining sugar is stored as fat

and this is where the problem begins.

The significance of eating less carbohydrates to burn fat is...

in order for your body to use stored fat as an energy source

there needs to be as little insulin present as possible

and the way you accomplish the goal of minimal insulin requirements is to eat as few carbohydrates as possible.

here is my list of the top 4 carbohydrates to stay away from
  

#1...REFINED GRAINS

Refined grains that have been highly processed provide calories and carbs but few other nutrients. Examples include white bread, white rice, plain bagels, regular pasta and sugary cereals. Replacing refined grains with whole grains, such as whole-grain breads and cereals, brown rice and whole-wheat pasta can help you feel full while consuming fewer calories. ​

#2...PROCESSED FRUIT

​Although fresh fruits are a good source of fiber and vitamins, processed fruits often contain added sugars. Examples include some dried fruits, canned fruits packed in syrup and applesauce with sugar added. Many fruit juice drinks also contain added sugar. Look for unpeeled, fresh fruits and drinks that combine fruit and vegetable juices.

#3...SUGARY DRINKS

Sugary drinks are often high in calories and carbs, but contain few beneficial nutrients. One can of regular soda contains about 136 calories and 35 grams of total carbohydrates, including 33 grams of sugar. Since sugar is a carbohydrate and provides four calories per gram, 132 of the calories in regular soda are from sugar. ​

#4...STARCHY VEGETABLES

​Starchy vegetables contain a lot more calories and carbohydrates per serving than do watery, green varieties. For example, a cup of sweet potato contains 180 calories and 41 grams of carbs, a cup of cut corn contains 143 calories, and 31 grams of carbs whereas two cups of raw spinach contains only 14 calories and 2.2 grams of carbs.
​Tis the season to get into great shape... you can do it... make it happen!
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