Fitness Tips
I don’t train for fun. I train to live. I train with a purpose.
There comes a time in every man’s life when he has to make a choice – will he live the ordinary life that society and habit have handed him… or will he follow his passion with all of his heart, not giving up until the effort has not only changed him, but his entire life.
I chose the path of passion, and it has made all the difference. I want you to choose that path as well. I want to give everyone a bit of the passion, intensity, and commitment that has transformed me. I want to train you to achieve your goals NOW.
Training brings results. Training changes lives. If you can make one positive change in your life today, everything can change.
It is from small mustard seeds of passion and desire that great mountains of achievement are formed. Training reminds me to climb that mountain every day.
There is something you want in life. You can have it. You can do it. You can achieve it. You can be it.
Take the first step. Lift that first weight. Eat that first meal. Buy that first video. Do it once. Then do it again. Then do it every day.
Train. Train again. Become the train – (choo choo!) – the unstoppable force chugging its way towards what you know is possible. The next thing you know, you, your body, and your life will be transformed.
Top 12 Fitness Tips
- Train at least 30 minutes 4-5x per week. Staying physically active is just one component of a complete wellness program. We all train for different reasons: to get fit, to stay fit, to compete, to look and feel good. All of us are also at different fitness levels and different starting points in our fitness capabilities. It doesn’t take much. If you are just starting your program then I suggest building your foundation through 30 minutes of walking at a brisk pace 4-5 times per week. After about 4-6 weeks, increase the time of your walks to 40-45 minutes. Then increase again the next 4-6 weeks until you are walking up to one hour a day.
- Incorporate Metabolic Training (aka, HIIT) into your workout plan. There are 2 muscle fibers, white muscles (fast twitch) and red muscles (slow twitch). Fast twitch muscles are for speed and short intervals at high intensity. Slow twitch is the opposite, endurance and long steady state training. Anytime you incorporate both muscle groups into a training session you training at your most efficient capacity. These workouts are done in a shorter period of time and you will burn more calories during these sessions.
- Mix up your workouts every 4-6 weeks. Studies show that by doing the same training regime all the time your body will hit a plateau making it more difficult to move toward your fitness goals. Changing your program every 4-6 weeks will help avoid the plateau.
- Add resistance training to your program. Incorporating any type of resistance training in your workouts is a must. Resistance training will increase your metabolism, build more lean muscle mass, help with your joints… just to name a few.
- Train with a partner. Working out with someone can not only increase your performance, but also hold you accountable to your workout program.
- Start your workouts with soft tissue and dynamic warm-ups. A proper warm-up should consist of warming up your soft tissue using a foam roll, followed by a 6-8 minutes of dynamic stretching.
- Add “core-focused” workouts to your program. You should incorporate at least 1 to 2 core workouts a week.
- Kettlebells, body weight, dumbbells and machines. If possible incorporate all three types of training. Kettlebells will give you a greater range of motion and engage more muscles vs a machine that only allows you to work on one plane.
- Add movement in your workouts. This is pretty simple, the more you move, the more calories you burn.
- Hit the big muscle groups. The top 5 most efficient exercises are squats, burpees, deadlifts, pull-ups and dips.
- Schedule your workouts. Not only schedule your workouts, but also plan what you are going to do ahead of time. Having a “scheduled” workout you will be more likely to not only do the workout but feel like you accomplished what you set out to do.
- Alternate between upper and lower body exercises.
