After years of trail and error and countless research hours I have found that any successful body transformation program is built around four key elements.
They are as follows; cardiovascular exercise, a concern for muscle, supportive nutrition and proper progression.
It’s important to understand that you must have all four components in place to see long-term, lasting results. The majority of quick-fixes only focus on one piece of the puzzle and that’s why they ultimately fail.
One of the most frustrating things for people about exercise is repeating a routine for weeks or months on end without seeing results. There’s a ton of misconceptions about working out and it’s certainly one of the reasons people ultimately give up on their routines.
Here’s a typical scenario I see all the time in health clubs. People strolling through the gym doing the same three sets of ten reps on the machines they’re familiar with, maybe watch a little TV while on the elliptical, then heading for the showers. And they wonder why they’re not seeing results.
The reality is nobody has probably educated them on what they need to do to see a return on their investment in time and effort. Either that or they simply would rather not put forth the effort required. If you’d consider yourself to be in the first group read on as I’ll give you some tips to help you be successful.
A client and friend of mine recently emailed me and asked me if I would write on a subject that she was struggling with. It’s something that anyone who exercises for any length of time will undoubtedly find themselves struggling with as well.
Hitting a lull where you struggle to find motivation and enjoyment with your workouts. It’s referred to as “exercisers block” and is one of the main reasons people fall off the wagon and abandon fitness routines.
The most important thing to remember is when you finding yourself hitting a lull, it’s just a sign that something needs to change. Don’t beat yourself up as it’s normal to go through phases just like with anything else in life.
All exercise is good for us right, especially for cardiovascular health benefits? I for one have long argued this simply isn’t the case and now it looks like researchers have found evidence to support this idea.
In a study published in the Journal of Applied Physiology (Feb 2011) researchers examined the heart health in a group of very fit older athletes.
These were men who had been part of a national or Olympic team in distance running or rowing, along with runners who had completed over one hundred marathons.
The results were staggering…half of these lifelong athletes showed evidence of heart muscle scarring.
One of the most common fitness questions I get is “which exercises are best to do in the gym?”
Walk into the typical modern day health club and you’ll find row after row of machines and equipment. I can completely understand how it can be overwhelming just trying to figure out where to start.
The fear of doing something wrong or looking stupid can be paralyzing .
With Halloween approaching most of us are thinking of getting a pumpkin to make a jack-o-lantern or to decorate the front of the house.
But before you go carving it up here’s something else you probably never thought of using it for…getting a great full body workout!
You might be thinking, “really Shane, a pumpkin are you serious?” Absolutely, you see far too often we tend to develop a very narrow viewpoint about fitness.
“You have got to get an elliptical trainer!” is what my friend of 15 years said after I had my first encounter with heart attack. I’m a 65-year old man who hasn’t felt the need to buy an exercise equipment her entire life.
I think that exercising is a waste of time, because I’m getting all the physical exertion that I need from going up and down the house while I was raising my kids.
Turned out exercising while you were still young could have saved me from having a heart attack at what I consider to be a pretty young age.
Read the rest of this entry »Surfing involves a combination of many movements, and forces the body to work synergistically. There is not a muscle in the body that is not used while surfing. It is truly the ultimate total body workout.
Recently, there has been a growing trend of the top surfers hiring personal trainers to increase their ability in the water. Doing functional strength training does this.
Read the rest of this entry »Thou shall…exercise the body with natural human movements of walking, running, pushing, pulling, rotating, squatting and performing level changes. Exercise is not completed while sitting down on a machine.
Thou shall…always emphasize functional movement before aesthetics. Training for function will always eventually improve performance, health and appearance while neglecting function will always result in diminished returns.
Read the rest of this entry »I’ve consulted with dozens of female clients over the years who were frustrated with not being able to lose their preganancy weight and regain their figure.
99% of the time, the problem wasn’t due to the fact they weren’t exercising. Most women realize they have to include exercise if they want to lose post-pregnancy body fat. But what type of exercise really does makes all the difference…
Read the rest of this entry »
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