Quick Medicine Ball Combo Conditioning Workout

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–Quick Medicine Ball Combo Conditioning Combo Workout–

Use a pullup bar (or rings) and a medicine ball.  Place the medicine ball between the feet, holding it securely in place and then jump up to the pull up bar (or rings) and do a pull up.  The second part of the movement involves bringing the knees up (knee raise for abs) while the medicine ball is still positioned between the feet.

That’s one rep.  Have them do 6 reps, then 5 reps, then 4 reps all the way down to 1 rep.  If they drop the ball during the rep, they must start ALL OVER (or just pick up where they left off if you’re feeling nice).

Stick a partner in there with them and do a ladder down rep scheme going from 6-5-4-3-2-1.

fitness-tips-for-beginners-workout

Also shown in this video is cardio squats vs strength squats with a Kettle Bell.

Finally, I like to include bodybuilding type exercises into my bootcamps and this one is dumbbell laterals but with a small tweak.  Watch the video for a demonstration.

Have a great day!

Scott

 

 

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Lose Weight For Summer

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fitness-tips-for-beginners-summer

Here’s a good basic article for pointers on how to lose weight for Summer.

Keep in mind that there are no quick fixes except perhaps starvation but that’s no fun.

And with starvation, you’ll lose muscle.  This will cause your metabolism (inner calorie burner) to come to a screeching halt.

When your metabolism comes to a halt, you have no energy, you feel lousy and then you overeat.

And become overweight again.

Repeat cycle.

Click the link below to read the article.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/859/Lose_Weight_for_Summer_Top_Five_Dietary_Tips_For_O.aspx?lang=EN

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10 Questions To Ask Yourself For Weight Loss Success

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If You Want To Get Lean You MUST Know The Answers To These Questions!

by Skip LaCour

1. How many total calories do you eat over the course of the day?

2. How much protein is in your daily diet (grams and percentage)?

3. How many carbohydrates are in your daily diet (grams and percentage)?

4. What types of carbohydrates do you each each day (starchy, sugars, fruits, and fibrous) and when do you eat them?

5. How much fat is in your daily diet (grams and percentage)?

6. How many meals do you divide your daily caloric total into?

7. Do those meals have structured and planned times every day? If so, what are those times?

8. On a scale from 1 to 10 (10 being outstanding; 1 being terrible; 5 being average), just how CONSISTENT are you at following through with this structured eating plan? How long have you been executing your plan at that level (and, do you really think that’s long enough to have reached your goals? Be honest.)

9. Are your “cheat days” and/or “cheat meals” (those days and meals that you eat not-so-healthy, “junk” food structured into your nutritional program) planned in advance? How many of those days and meals are planned? When are those days and meals planned?

10. Do you have this eating program outlined and documented in a computer spreadsheet (or at least have it written down on paper)?

 

Leave your comments, answers below!

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Why You’re Not Losing Weight

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1. “WATCH your sugar intake people. It is just as important as counting calories! Low fat and no fat food items/drinks are LOADED with sugar. Keep in mind that everything is made of sugar. So if the sugar is already high in the foods you are eating you are creating even more a problem. Eat low sugar – whole foods!

fitness-tips-for-beginners-think

 

2. Eating healthy and working out and still not losing? EAT MORE! YES, you heard me right! I guarantee that you are active and already eating pretty good to healthy – you are not eating anywhere near the amount of calories that your bodies needs. I am talking about healthy whole foods! Stay away from all that processed garbage! Your body is gonna go into storage mode if it is not getting the nutrients it needs! Eat more and watch the weight come off!

 

3. Eat smaller meals throughout the day. (I eat a minimum of 6 meals) This will keep your metabolism running at full speed.

 

4. Try juicing! Your body is CRAVING REAL nutrients that is is not getting from all that processed garbage. Your body will thank you for it and you will feel great and have so much more energy!

 

5. Exercise! Simply walking up the street with your girlfriends is not gonna cut it. You need to keep your heart rate up for a specific amount of time for you to start burning calories.

 

6. Keep in mind that once you develop fat cells in your body – they are there for LIFE… UNLESS you get them sucked out. Thats the only way! Think of it this way… fat cells are like balloons. They are blown up and then when you lose weight then simply deflate… YET… they are still in your body. The fat cells GOAL in life if to BE a FAT CELL so it is going to constantly send signals out to your brain to “Feed me… feed me!” This is why SO many people struggling with the up and down weight loss and gain.”

note – I found this response online on a yahoo website and thought it summed up pretty much what I would have said.

Scott

 

 

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How To Deal With Hunger

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One of the biggest questions, beginners have is “How do I deal with hunger?”

When trying to lose weight, hunger will set in from time to time in between meals.

And this can be a dangerous time, if you don’t know how to deal with it.

Fitness-Tips-For-Beginners-Crave

Temptation sets in.

You eat a cookie…and then another…and another.

Before you know it, half the package is gone and the last few days hard work is ruined.

Here are some fitness tips for beginners who need some ideas of what they can eat when hunger sets in.

  • Air-Popped popcorn with “I Can`t Believe It’s Not Butter” spray + water
  • rice cakes with sugar-free jelly + water
  • Sugar Free Jello
  • repeatedly brushing your teeth when cravings hit (it works,trust me)
  • salad with fat free low sugar dressing + water
  • Crystal-Lite
  • 1-2 Tbsp. natural PB + water (fat satiates your appetite)
  • Drink a ton of water
  • Celery sticks or carrot sticks + water
  • Coffee
  • Exercise
  • Sunflower seeds
  • Gum (sugar free)

These are some quick ideas off of the top of my head.

They work.

Hunger should NOT be part of your day IF you’re eating several small meals spaced out every two and half to three hours.

Small meals mean anywhere from 100 calories (apple) to 500 calories (full meal).

Chew your food slowly for optimal digestion and enjoyment.

Focus on protein.

Protein is more filling and will help you to retain muscle (lean tissue) while losing fat.

Once you master the occasional hunger pangs, you’ll be on the way to accomplishing your fitness goals whether it be fitting into that new bathing suit, looking great for a photo shoot or vacationing with friends or family.

Leave your ideas below on how you deal with hunger in a healthy way.

Others will benefit from your comments.

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Is Your Health An Asset or A Liability?

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Your health is either an asset in your life or a liability.

If it’s an asset, it fuels you to do more things – become more engaged, make more money, have better self-esteem, stronger relationships, etc.

If it’s a liability, it detracts you from being all you can be.

Make no mistake, your personal health affects every nook and cranny of your life: your physical and emotional states, your relationships, your income, your pets, your sex life – everything.

We take our health for granted.

We pop up out of bed not even thinking about whether or not we’re strong enough to raise up, swing that leg over and on to the floor and then stand.

We walk to brush our teeth, wash our face, etc.

Think about all of the muscles that  you’re using just during your morning routine, much less the rest of your day.

YOUR HEALTH IS  YOUR WEALTH

Truer words have never been spoken.

Give back to your body.  Exercise, hydrate, feed and fuel it well.

Get a massage.

Stretch.

Sleep for eight hours a night.

Think positive thoughts.

You’ve only got one body.

And you’ve only got one life.

Enjoy it!

Read more: http://www.foxnews.com/health/2012/02/20/words-wellness-working-out-sucks/#ixzz1nntys6Gg

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Start With The Basics – Water

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One of the most important steps that you can take when first starting with your new fitness routine is….drinking more water.

Sounds basic, huh?

Well it is basic but it’s also one of the most overlooked options.

Fitness Tips For Beginners - Water

As a fitness beginner, just by increasing your water intake, you can instantly feel better.

Ask anyone who takes their health seriously and looks the part.

Most likely they will confirm that boosting your water intake is one of the most important things that you can do.

Why?

  • Because water is responsible for a healthy metabolism.  Without a healthy metabolism, your calorie burning and fat burning process will not be efficient.
  • Because water is responsible for healthy respiration.  You wanna breathe efficiently don’t  you?
  • Because water is responsible for healthy digestion.  Digesting your foods properly is extremely important in order to not only feel good, but to maximize food (energy) assimilation.

The list goes on and on.

I can assure you that the top athletes, models and fitness celebrities pay strict attention to their water intake.

They drink 1-2 Gallons of water daily.

They accomplish this by setting out a large container of water at home, work, school, etc and drink throughout the day until their goal has been accomplished.

They carry water with them at all times – in their cars, on the airplane, bus, bicycle, etc.

Increasing your water intake is extremely important and it is something that you can do right now!

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Valentines Day Fitness For Beginners

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Valentines Day is right around the corner! A lot of fitness beginners become overwhelmed with all of the chocolate and candy offerings and gain five or more pounds back.

Get leaner using some of the tips offered in this library of videos!  You’ll find healthy chocolate recipes, “romantic” workout videos, new food recipes and more.

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Fitness Tips Regarding Holiday Eating

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The Holidays can be a tough time to stick to your fitness routine and especially to your diet. These videos offer some tips for beginners who want to enjoy the Holidays without gaining too much weight.

This is especially good advice for beginners who are looking to get back into shape after a layoff.

Use the advice in these videos to help you enjoy the Holidays without worrying about destroying your fitness progress.

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“I Stuck With My Diet!”

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Here’s a story that a lot of you fitness beginners may be able to relate to:

I’m lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself “I’m sticking with my diet”.

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.


Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn’t find the oragel.

But I stuck with my diet.

I’m behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.


No matter what, I’m sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- “I’m sticking with my diet!”

30 days from now your friends and family will ask you what you’ve been doing to get so lean.

To which you will say –

“I stuck with my diet!”

note- There are going to be all kinds of trials and tribulations throughout your fitness quest. There will never be a perfect time or a perfect day. The above story hopefully illustrates that in spite of daily challenges like traffic, rushing around, kids, jobs, etc YOU have to stay in charge of what you feed yourself.
It’s the only guaranteed way to get results.

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