A few quick exercise tips for FAT LOSS

If your goal is fat loss, then you need to focus on intensity = Intensity when you lift and intensity when you’re doing any time of conditioning: running, biking, swimming, battle ropes, rowing, etc.

The harder you work in a given amount of time, the more metabolic demand you place on your body’s systems. Not only that, you will continue to burn a copious amount of calories post-work out compared to it’s “steady state” exercise partner.

Take away: If you’ve hit a wall with your fat loss, or you’re looking to really see that chiseled 6 pack, then you need to focus on working harder within your workouts. How would one do this you may ask. Here’s a few small adjustments you should make to you’re routines to increase fat burning:

1) Decrease rest time: perform multiple exercises back to back with minimal- no rest. When you do have scheduled rest breaks, aim to keep them under 60 seconds!
2) Use multi-joint total body moves: Think Olympic and power-lifting moves that involve every muscle fiber in your body from head to toe: Dead lifts, cleans, snatches, thrusters, etc. Your body works and operates as one unit. If you want to get the “best bang for your buck” in each of your work outs, then aim for exercises that tax your whole body
3)Tempo variables: Use ALL the different tempos schemes you can. Your body will respond to, and adapt to very differently with the varying speeds you train it with. These are neruro-muscular adaptations. So work with slow and moderates tempos, use pauses at the bottom, middle and top of your lifts and don’t forget about explosive (but with correct form) and fast reps as well. Your body can only move as fast as you train it!

Now I challenge you to implement one or all of these to the next month of your training program and reap the amazing benefits!

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Hey you! You working hard, or hardly working?

I just don’t get it… This is not a gripe nor a “put down” post, rather; I hope this gives insight and puts a different perspective on working out for you guys and gals:

It’s in our nature to seek out creature comforts and find comfort-ability at every chance we can, but the gym is the ONE place this should not be the case. Why? Because you are there to do all the things you don’t do doing during the day. You are to move and position your bodies in ways you normally do not.

How else are you going to get stronger, move faster and lose weight if you take the habits from outside them gym and apply them inside the gym?
For instance: performing tons of seated exercises..ummm you sit all day at work and in your commutes to and from work.
Walking on a treadmill or performing snails-paced cardio for hours… You move slow all day, all week, all month, for goodness sake, MOVE FASTER!

Come on people! I know you’re going to gym to change something about your bodies whether your willing to admit it or not. So why not put in the efforts that are going to go you there?

You don’t have to be highly educated in human movement or exercise science to just take a step back and look at what you do in the gym, and reflect on the results it is or isn’t producing for you.

Let me tell you this: EVERYTHING WORKS…for a little while. So don’t keep trying to ride out the same routine you started when you first got your gym membership and saw the initial weight loss and strength gains; you’re body has long since adapted.

Add these tweaks to your program:

  • Increase intensity (faster speeds and increased incline/resistance for cardio & more volume and load with strength training)
  • Change that tempo! Speed up your movements for once, then after a couple weeks, go to really slow tempos.
  • Keep rest times short or non-existent. Avoid getting caught up in useless gym chatter or messing with your phone or other tech devices. Just by shortening your rest break you smash through plateaus that have held you back for months. Use a watch, phone or gym clock to help track this. Shoot for 30-60 second rest intervals.
  • Use standing and pulling exercises more than seated and pushing exercises (2:1 ratio, 2 pulling moves for 1 pushing, 2 standing moves to 1 seated)
  • At the end of the day, just work hard.

If you’re not sweating… I am sorry… You are NOT working out, you’re just moving and staying active, two completely different ball games. Which game are you playing at the gym?