Stop planning, stop analyzing, stop waiting for the perfect time, and start doing whatever you have been thinking about, planning, or waiting for.
I just finished listening to Ryan Lee's January edition of The Millionaire Workout Insider. This month he had Tim Kerber on with him. Tim made a very good point that too many people wait around planning and analyzing everything before they start and never actually get started. He called this "paralysis by analysis". Some people analyze stuff so much that they actually paralyze their efforts to ever get started. Are you like this? Or do you know people like this? I'm sure you do and have before. I have. I've learned though that things are much easier to just jump in and get started (Take Action) and figure out the rest as you go. You'll be surprised at how much more successful your efforts will become.
If you have been waiting to start a project, exercise program, book, new career, anything. Start now! If you wait any longer you will just be wasting time.
Have a Great Day!
Josh
Wednesday, January 30, 2008
Tuesday, January 29, 2008
What Are The Best Exercises For 6-Pack Abs?
Not Crunches. Not even any traditional ab exercises.
So what are they? They are any exercise that requires:
1. A high output of energy to perform.
2. Require you to stand.
3. Require your abdominals to brace and support your body.
These exercises are your squats, deadlifts, cleans, snatches, bent-over rows, pull-ups, push-ups, and standing shoulder presses. There are others, but these are the biggies. These exercises require your abdominals to function the way they are designed to. Which, is to brace, support, and assist other muscles in a particular movement. These exercises along with some High Intensity Interval Training or Anaerobic Cardio are all you need to develop a chiseled 6-Pack!
So stop with the endless crunches and head over to the rack for some real ab work.
Josh
So what are they? They are any exercise that requires:
1. A high output of energy to perform.
2. Require you to stand.
3. Require your abdominals to brace and support your body.
These exercises are your squats, deadlifts, cleans, snatches, bent-over rows, pull-ups, push-ups, and standing shoulder presses. There are others, but these are the biggies. These exercises require your abdominals to function the way they are designed to. Which, is to brace, support, and assist other muscles in a particular movement. These exercises along with some High Intensity Interval Training or Anaerobic Cardio are all you need to develop a chiseled 6-Pack!
So stop with the endless crunches and head over to the rack for some real ab work.
Josh
Wednesday, January 23, 2008
Q & A: How Much Should I Exercise?
Q: How often should I exercise and for how long to receive the most benefits and get into the best shape possible?
A: Well, it all depends on what you are training for and trying to accomplish. If you are looking to get into better shape, lose excess fat, and increase your muscle mass. You should focus on multi-joint exercises that work muscles in the following 6 movement patterns: Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Squat and Deadlift variations, and Rotational movements. These exercises will give you the most bang for your buck and allow you to get in and out of the gym faster. Which, is my next point. You should only be spending around 45 minutes in the gym. That's it. Anymore and will begin to over work your body. Which, is counterproductive for what you are trying to achieve. Along with that, you should only be working out 3-4 days per week. Again, more than this and your body will not have enough time to recover.
As far as type of exercise goes. I always prefer weight training over cardio training. In fact, it is very possible to achieve high fat loss and a fit body without doing any cardio training. To get around cardio training I incorporate Anaerobic Cardio Circuits at the end of workouts or longer circuits that are a complete workout consisting of only Anaerobic Cardio Circuits. But, if you still feel that you need to do some type of traditional cardio training do it as the 4th workout. And allow for 3 days of weight training.
Have a Great Workout!
Josh
A: Well, it all depends on what you are training for and trying to accomplish. If you are looking to get into better shape, lose excess fat, and increase your muscle mass. You should focus on multi-joint exercises that work muscles in the following 6 movement patterns: Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Squat and Deadlift variations, and Rotational movements. These exercises will give you the most bang for your buck and allow you to get in and out of the gym faster. Which, is my next point. You should only be spending around 45 minutes in the gym. That's it. Anymore and will begin to over work your body. Which, is counterproductive for what you are trying to achieve. Along with that, you should only be working out 3-4 days per week. Again, more than this and your body will not have enough time to recover.
As far as type of exercise goes. I always prefer weight training over cardio training. In fact, it is very possible to achieve high fat loss and a fit body without doing any cardio training. To get around cardio training I incorporate Anaerobic Cardio Circuits at the end of workouts or longer circuits that are a complete workout consisting of only Anaerobic Cardio Circuits. But, if you still feel that you need to do some type of traditional cardio training do it as the 4th workout. And allow for 3 days of weight training.
Have a Great Workout!
Josh
Tuesday, January 22, 2008
Are You A Horse Or a Bear?
How do you eat throughout the day that is?
Do you eat like a horse and graze with small meals every couple hours? Or do you eat like a bear and try to stuff yourself full once or twice a day?
Well lets take a look at the two:
The Horse - he grazes all day long providing his body with a steady flow of nutrients. This pattern of eating allows him to eat many calories of healthy food and build a lean muscular figure.
The Bear - he eats all summer long stuffing himself once or twice a day with as much food as he can get. Resulting in him getting fat to survive the long winter in hibernation when he will not being eating for a couple of months. His metabolism slows and he burns less calories which helps him to stay a live.
How does this relate to you? If you were to eat every 2-3 hours all day long you would probably consume around 2500-3500 calories. I know what you are thinking that's too many, "I'll never lose weight eating that much". However, that assumption is not true. Most people do not eat enough each day. This is one of the biggest reasons people struggle with weight loss. If you consume less than 2000 calories your body responds to that by slowing your metabolism and storing everything you eat as fat (The Bear). The reason for this is a basic survival strategy. Years ago during times of famine when food was scarce you body needed to store everything in order to keep you alive. Today however, with food being plentiful we do not need this survival strategy, but our bodies don't know that. Which, is why we need to make it realize that we have enough to eat. And this is achieved by eating more and eating frequently.
Hopefully you are already like the horse. Eating every 2-3 hours, keeping your metabolism running high, and burning more calories all day. Eating this way will help you build a lean muscular body and provide you with the needed energy to workout at your best.
Eat Like A Horse!
Josh
Do you eat like a horse and graze with small meals every couple hours? Or do you eat like a bear and try to stuff yourself full once or twice a day?
Well lets take a look at the two:
The Horse - he grazes all day long providing his body with a steady flow of nutrients. This pattern of eating allows him to eat many calories of healthy food and build a lean muscular figure.
The Bear - he eats all summer long stuffing himself once or twice a day with as much food as he can get. Resulting in him getting fat to survive the long winter in hibernation when he will not being eating for a couple of months. His metabolism slows and he burns less calories which helps him to stay a live.
How does this relate to you? If you were to eat every 2-3 hours all day long you would probably consume around 2500-3500 calories. I know what you are thinking that's too many, "I'll never lose weight eating that much". However, that assumption is not true. Most people do not eat enough each day. This is one of the biggest reasons people struggle with weight loss. If you consume less than 2000 calories your body responds to that by slowing your metabolism and storing everything you eat as fat (The Bear). The reason for this is a basic survival strategy. Years ago during times of famine when food was scarce you body needed to store everything in order to keep you alive. Today however, with food being plentiful we do not need this survival strategy, but our bodies don't know that. Which, is why we need to make it realize that we have enough to eat. And this is achieved by eating more and eating frequently.
Hopefully you are already like the horse. Eating every 2-3 hours, keeping your metabolism running high, and burning more calories all day. Eating this way will help you build a lean muscular body and provide you with the needed energy to workout at your best.
Eat Like A Horse!
Josh
Monday, January 21, 2008
Schedule Time To Exercise
I hear all the time how people don't have time to exercise. None of us have the time. But, those of us who do exercise make time. We schedule it into our day and schedule other things around it.
I personally schedule exercise into my day. This way I am sure to always get it in. If I wouldn't do this it would be easy to do something else or schedule another client. But if I did that what kind of role model would I be? So I get my workouts in.
I will admit that if you are new to exercise it can be hard to fit in exercise at first. This is only more reason why you must schedule it. Then after sometime it just becomes a habit.
You don't have to schedule hours on end everyday to exercise. Just 45 minutes 3-4x per week is all you need.
Have a Great Day!
Josh
I personally schedule exercise into my day. This way I am sure to always get it in. If I wouldn't do this it would be easy to do something else or schedule another client. But if I did that what kind of role model would I be? So I get my workouts in.
I will admit that if you are new to exercise it can be hard to fit in exercise at first. This is only more reason why you must schedule it. Then after sometime it just becomes a habit.
You don't have to schedule hours on end everyday to exercise. Just 45 minutes 3-4x per week is all you need.
Have a Great Day!
Josh
Thursday, January 17, 2008
Push Yourself A Little Harder
I am on a break between clients and let me tell you between last night and this morning they all pushed themselves pretty hard.
It is these little things that make the difference in your training. If you are not willing to work as hard as possible and give it everything you have. You are not going to get to were you want to be.
You have to be willing to sweat, in some cases dripping.
You have to be willing to sometimes push to the point of almost vomiting. Although this is not the goal of any workout. It happens.
You have to be willing to get that extra rep when your body is telling you it can't and you have no energy left.
This is what separates those who see amazing results and get into great shape and those who only see average results and are only in average shape.
Don't be average. Be your best!
Josh
It is these little things that make the difference in your training. If you are not willing to work as hard as possible and give it everything you have. You are not going to get to were you want to be.
You have to be willing to sweat, in some cases dripping.
You have to be willing to sometimes push to the point of almost vomiting. Although this is not the goal of any workout. It happens.
You have to be willing to get that extra rep when your body is telling you it can't and you have no energy left.
This is what separates those who see amazing results and get into great shape and those who only see average results and are only in average shape.
Don't be average. Be your best!
Josh
Tuesday, January 15, 2008
Why You Need More Calories
Let me tell you how important it is to eat enough calories everyday. Yesterday during my workout I hit a wall. Why? Because I had not eaten near enough calories that day and the day before. I need around 3300 calories per day and I was nowhere near that.
How do you know how many calories you need to eat everyday? There are many ways to determine this. A simple equation I got from Rachel Cosgrove, a personal trainer in LA, suggests to multiply your body weight by 13 0r 15. Then take both of those numbers and add or subtract 15% from each depending on whether your goal is weight gain or weight loss.
Did you figure that out? I bet your are nowhere near that amount? Especially if you are trying to lose weight.
So why do you need to consume more calories? Well, if you do not have enough energy in your body your body will burn muscle tissue for energy. Resulting in less total muscle mass and a slower metabolism. Not good. However, if there is enough energy in your body you will not burn muscle tissue and keep your metabolism running high. The higher your metabolism is the more calories you will burn with everything you do all day. The other important reason to eat adequate calories is to provide your body with the nutrients and energy to repair itself after a workout. If you are not getting in enough calories you will soon feel drained and not be able to complete your high intensity workouts. Again not good.
This is why almost all diets that restrict calories come up short in providing you with the results you want. You cannot workout intensely and hard, if your calories are super restricted. For most anything less than 2000 calories per day on a training day is too little. Yes, if you excessively restrict your calories you will lose weight, but at the expense of decreasing muscle tissue and slowing down your metabolism.
So eat more, workout harder, and get your metabolism burning higher.
Until Next Time,
Josh
How do you know how many calories you need to eat everyday? There are many ways to determine this. A simple equation I got from Rachel Cosgrove, a personal trainer in LA, suggests to multiply your body weight by 13 0r 15. Then take both of those numbers and add or subtract 15% from each depending on whether your goal is weight gain or weight loss.
Did you figure that out? I bet your are nowhere near that amount? Especially if you are trying to lose weight.
So why do you need to consume more calories? Well, if you do not have enough energy in your body your body will burn muscle tissue for energy. Resulting in less total muscle mass and a slower metabolism. Not good. However, if there is enough energy in your body you will not burn muscle tissue and keep your metabolism running high. The higher your metabolism is the more calories you will burn with everything you do all day. The other important reason to eat adequate calories is to provide your body with the nutrients and energy to repair itself after a workout. If you are not getting in enough calories you will soon feel drained and not be able to complete your high intensity workouts. Again not good.
This is why almost all diets that restrict calories come up short in providing you with the results you want. You cannot workout intensely and hard, if your calories are super restricted. For most anything less than 2000 calories per day on a training day is too little. Yes, if you excessively restrict your calories you will lose weight, but at the expense of decreasing muscle tissue and slowing down your metabolism.
So eat more, workout harder, and get your metabolism burning higher.
Until Next Time,
Josh
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