Workout plans musclemadness.co/ Amanda Lee is a famous American fitness model & personal trainer with amazing body. SUBSCRIBE FOR MORE FITNESS GIRLS! ► Click to Subscribe bit.ly/Sub2LadyFitness Amanda Lee Diet Low carb right now, grrr!! But, still incorporating carbs, they are very important to have. In previous years, I have been stripped of carbs for several weeks in order to get contest lean. This is never ideal for a long period of time. Since my body has become so accustomed to a diet where very little was incorporated I have…Read More
For 3 free tips on how to shed body fat fast customized for your body type and your goals, take my free body type fitness quiz – vshred.fit/12minbeginnerabs What’s going on guys! In today’s video, I’m going to take you through a 12 minute follow ab workout that you can do from anywhere! This is a NO EQUIPMENT six pack abs workout designed specifically with the beginner in mind. 👇 12 Minute Beginner Ab Workout You Can Do From Home 👇 ——————————————————————————————————- 🔥 40 Seconds On, 20 Seconds Off Each…Read More
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My Baywatch co-star Alexandra Daddario joins me today for a killer core workout. We couldn’t help but to reminisce about our carb-less days preparing for Baywatch while we did a combo of untraditional core movements. I may or may have not lost to her in a sit up competition… Stay tuned to see who gets punished! SUBSCRIBE for NEW videos every week! bit.ly/Sub2Efron About Gym Time: Gym Time is a weekly show where I train with athletes, celebrities, and interesting people alike to get a sense of who they are…Read More
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Best Lower Abs Workouts to Get V Cut – Ashleigh Jordan Credit – Ashleigh Jordan — www.instagram.com/ashleigh_jordan/ Getting v-cut six pack abs is one of the biggest dreams of most of us. It looks good, and it is the symbol of fitness and strength. Unfortunately, I’m among those guys for whom getting that perfect midsection is the hardest thing, especially that v-cut. It is a fact that getting great-looking lower abs is the most difficult task. It is mainly because that is the place where the belly fat goes away…Read More
This past weekend I was in Denver, Colorado speaking at a Personal Trainer’s conference.
The topic of my presentation was “Everyday Strength: DAILY”…
“How to develop the habit of strength with your clients everyday”….
There’s a growing opinion out there right now that says even if you do the prescribed 30 minutes of exercise, 2-3 times per week…
…That still isn’t enough to combat 8-10 hours of sitting.*
So my talk was about the development of a daily practice of strength.
It was about how your 3x per week kettlebell workouts aren’t enough if you’re just sitting on your keister at work and then getting back on it when you get home to watch Game of Thrones (or whatever the kids are watching today).
So I talked about how you can implement strategies – in just 12 minutes per day – that will allow you to build strength, increase mobility in joints and get rid of those “creakies” that you wake up with every morning.
Remember, our training must help us support an already active lifestyle and NOT give us the only means of an active lifestyle.
So doing something everyday allows us to actually live an active life and not just rely on our 3x week kettlebell workouts.
Yes, you are busy.
Yes, you have responsibilities.
Yes, you may think that you don’t have time.
But making time for 10-12 minutes of movement…
-going for a ruck (walking with a heavy backpack on)
-doing some easy kettlebell swings
-crawling (leopard, spiderman, baby or a comination of all 3)
-doing get-ups with a light kettlebell
-doing some yoga flow or sun salutations
-doing some rocking push-ups
-do sprints while you’re walking the dog
…Is really all you need to just make sure that you’re doing something everyday and in turn…
BUILDING THE HABIT OF STRENGTH.
Make it part of your morning routine – we all can train ourselves to get up 10-15 minutes earlier.
When you get up in the morning, drink a big glass of water and then start brewing your coffee.
Then do your “Everyday Strength: DAILY” practice for 10-12 minutes.
When you’re done, you’ll have a fresh cup of coffee waiting for you!
Then on the weekend, spend time with family being active…
-go for hikes
-take them on bike rides
-warm-up for their soccer game by getting on the pitch by kicking the ball around with them
-join a rec league for your favourite sport
Anything goes really, as long as you’re active and your kids see you being active (because it will build the habit in them as well).
OK, get on it.
Take some action and develop your “Everyday Strength: DAILY” practice.
AND If you want a structured Daily Strength Practice that you can do at home, check out my Swing Logic Program.
Swings are the BEST way to combat hours & hours of sitting all day and Swing Logic will progress you logically (hence the name) so that you build strength and conditioning without getting hurt or burning you out.
The post Training 3x Per Week Isn’t Enough Anymore appeared first on .Read More
It’s a cloudy one here today in Costa Rica.
Nice and cool.
Makes for a nice change from the 100 degree temperatures we’ve been having EVERY-SINGLE-DAY.
Sorry, I’m not complaining
Funny, when it’s too hot, we want the rain.
And when it’s too rainy, we want the sun.
The problem is the word “too” – it means different things to different people.
Our kettlebell workouts are like that as well.
What’s too hard for one person may be too easy for another.
And that’s where the “Missing Workout Ingredient” comes into play.
What is it?
This isn’t what you think – so hear me out.
Just like we need rest from the sun – rain – and rest from the rain – sun, we also need to factor in REST into our workouts.
Most of us like to see how much work we can do.
Me especially. I’m a work-a-holic.
But more work doesn’t necessarily mean you’re more productive – that you see more results.
It only means you did more work.
With our workouts – the KEY to seeing success – i.e. RESULTS – is to remember the following:
For example, our Rottweiler puppy, Phife, has finally found his stride with his sleep schedule…
…He’s made it all the way through the night without waking up for the past couple of weeks getting up consistently around 5:30am.
As a result – both Rozanne and I took some well-deserved naps this weekend.
Rozanne has started losing weight again, with virtually no change in eating habits. (Literally 5 pounds in the space of a week and she looks great.)
I asked her what she thought it was and she said it was sleep – being able to get enough sleep – i.e., REST.
How does that work, you ask?
Well did you know that scientific studies into sleep have revealed that we need AT LEAST 7 hours of sleep each night?
I’ve reviewed about a dozen sleep studies on the connection between lack of sleep and fat loss/gain and here are the common results of people sleeping less than 7 hours…
- Cortisol levels increased along with overall weight gain
- Increased insulin resistance, making carbohydrate digestion more difficult
- Appetite for sugars increased
- Inhibition regarding food choices decreased – so people were more likely to give into their sugar cravings
Interesting stuff, huh?
How ’bout you?
How much sleep are you getting?
How much rest and recovery are you planning into your kettlebell workout routines?
If you’ve stopped seeing the results you’re looking for you may be a prime candidate for more rest and recovery.
So instead of looking to do more work, see what happens when you do less.
If you’re stressed out and running around ragged cause of your job or your kids, then you only need to be working out 3-4 days a week (with some nice, easy EVERYDAY STRENGTH: Daily walking in the mornings)
No more – regardless if they help you with your stress levels or not.
Get more rest and your stress levels will melt away.
So that means either more sleep, or less time working out so your body can recovery.
And that means working out SMART.
These programs allow you to get your workouts done in an unimaginably short period of time each week leaving you time to de-stress and rest.
So, remember, no rest and recovery, no results.
At least not the positive ones you’re looking for.
Have an awesome day,
The post 4 Reasons Why You Need THIS in Your KB Program appeared first on .Read More
Years ago, if you asked me about cheat meals and cheat days, I would have said they were beneficial for helping you stick to your diet and reach whatever goal (typically losing fat) you set out to reach. Back then, I was regularly recommending this “cheating” approach to others, providing guidelines for it in my…
Continue Reading: The Problem With Cheat Meals And Cheat Days (And What To Do Instead)
The post The Problem With Cheat Meals And Cheat Days (And What To Do Instead) appeared first on A Workout Routine.
Source Site kettlebellworkouts.com/ive-got-alphadad-t-shirt/
It’s another sunny day in Costa Rica today.
They say that the rainy season has started, but yesterday the sun has been shining brightly all day long until about 5pm.
And then the rain comes to cool things down.
As a result of the amazing weather, construction on our off-grid shipping container home has been accelerated and we’re almost finished the guest house – which we’ll be moving into as soon as it’s done.
In addition to that, the weather has allowed me to get a hot & sweaty double kettlebell workout in while rocking the NEW #AlphaDAD T-Shirt.
I gotta say – with absolutely NO BIAS, whatsoever – that this has to be the softest, most comfortable t-shirt that I’ve got in my wardrobe…
These are Premium Next Level Tri-Blend T-shirts that are great to wear on the weekend, at the gym or while you’re kettlebell training or just lounging around at home.
Get your #AlphaDAD T-Shirt HERE.
With the weather getting warmer, I’d encourage you to get outside and get some exercise in.
If you live in the northeast, especially, I’d be willing to bet that you aren’t getting enough Vitamin D – since most of us don’t get enough of it during the autumn and winter months.
AND, the darker your skin tone, the more Vitamin D you require.
So someone like me – with darker skin – would require MORE sun exposure than someone with fairer skin.
Vitamin D is incredibly important for men.
Have you ever wondered why you feel more, ahem, “frisky” in the spring & summer months than in the winter?
Not only that, but a study out of the University of Minnesota found that higher Vitamin D levels were associated with faster fat loss around the stomach area.
I like to get my Vitamin D early in the morning while I’m walking my dog, but living in a tropical climate now, I’m lucky because I get it all day long.
So please, do yourself a favour and…
- Get outside for an early morning (fasted) walk.
- Train outside so you can get some sun AND
- Pick-up an #AlphaDAD T-shirt for yourself HERE.
Have a great day!
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