15 minutes to a stronger, leaner YOU!!!!

Let's face it, we all love shortcuts. If there’s a way to accomplish a job quicker and more efficiently, we’re all for it. That goes for work and working out. 

Now, new research shows that as little as 15 minutes of resistance training is just as effective in spiking a person's metabolism—our fat-burning furnace—as a workout lasting more than twice as long. All it takes is 15 minutes to achieve lifelong results—and we are more likely to stick to an exercise plan if it’s chopped down to those 15 minutes.

The basic idea is to work fairly fast, intensely, and efficiently on a few exercises and not waste too much time resting, all in about 15 minutes. By building muscle and strong bones, you burn more fat. These workouts will help you get a lean strong body as opposed to bulking up. Great for the busy, who do not have time to spare, but want to take a few minutes to take care of themselves.

Here is a 15 minute workout to blast your triceps and build a rock hard stomach within 2 weeks of dedicated work.

Handstand pushup: This is basically an pushup done from the handstand position. You can lean against a wall, door, or any other solid object if you find it difficult to balance on your own. 

Squats: Go for 100 repetitions

Mountain climber pushups: In this kind of pushup, each time you lower your body, you raise your knees to your elbow. Alternate knees with each repetition. Do as many as you can in one minute
 

Crunches: Go for as many reps as you can execute with good form in one minute.

Wide-grip pushup: Spread your arms as wide as they can go when executing the pushups. 

Train without clothes if it makes you comfortable

If you want a custom designed workout programme suited to your particular situation and needs, contact me on +2348036258312 or chimezie86@gmail.com.

Getting that Ripped Body --Without a personal trainer!!!

What do the military and Olympic gymnasts and Captain America have in common?

They train and accomplish great things without the Bowflex, Ab roller, Total Gym or any other fancy equipment. For too long, the media has made the rules as to what fitness requires. We are daily bombarded with fancy fitness machinery and equipment that promise much and deliver very little, if they deliver at all.

The human body is very tough and can handle a lot of work and exercise; it is only limited by the strength of the mind that controls it. Therefore, to become your own personal trainer, you first have to prepare yourself mentally to achieve the physical results you desire.

 

The truth is, if you focus on achieving that fit, ripped body that you have always wanted, and you condition yourself mentally towards achieving that body, it is only a matter of time before your mental picture starts manifesting in the physical. 

Steps to preparing your mind for fitness

• Understand that the race is a marathon, not a sprint; start small and make minor changes in your lifestyle. Avoid overwhelming yourself and you stand a better chance of success. 
• Give yourself the chance to fail -- and learn from your failures; never expect too much for your body, you are only human. 
• Make sure you enjoy the journey; fitness should be fun. Don't stress yourself out trying to make a 180 degree change in your lifestyle
• Set a goal which you can reach within a particular period; now work towards it!!!

The benefits from exercising regularly are vast,  and the benefits are available to you wherever you are reading this, right now.  So without further ado, let's get you into shape.

Lets Get you into shape!!!

The Legally Muscled Gospel: Taking Control of your Fitness

Have you been tempted to quit the fitness lifestyle because you were trapped in the same boooring circle, day after day, without seeing any tangible results?

Are you tired of having to shell out money every month to personal trainers without seeing any success?

Would you like to be your own personal trainer, wholly dedicated to getting you into the best shape of your life through the use of the most advanced fitness machine ever created?

......and whats so great about your body is that it's always there, you don't have to spend hours and hours in the gym.

Do you know that success with fitness almost invariably translates to success with life, and therefore when you become physically fit, you exponentially increase your capacity to achieve more in every other aspect of your life?

Human beings do require gyms or expensive fitness equipment to stay fit; it's a lack of knowledge of the immense potentials of our bodies that have kept us from tapping into the vast pool of natures resources.

Why do you think most animals are pound for pound stronger than humans? I'm yet to see a lion in the gym, or a horse lifting weights.

We have been sucked into the abyss created by endless (and useless!) fitness marketing gimmicks when in fact the solution to ultimate fitness is surprisingly simple, you only require the discipline to follow through.

Free yourself from dependency on gadgets, trainers and fitness misconceptions. They are all crutches, keeping you from getting into the best shape possible. 

Your Fitness should be dependent on nothing but yourself!!!!!! Success is about you and no one else - you have to let go of anything that conflicts with your goals. I have learned that success in this journey is all about being fully committed, no matter how bad it hurts.

I have experimented with various fitness methods and techniques over the past 10 years and I have been successful in building a training method aimed at developing lean, muscular and physically fit bodies in as little time as possible. That's what I share with you.

BREATHE EASY: YOUR BREATHING AFFECTS YOUR WORKOUT

Breathing exercises can help with exercise and improve your level of physical fitness in a variety of ways. Specific, focused breathing exercises can increase your lung capacity, induce relaxation, decrease exercise-induced cramping by increasing the flow of oxygen and help you develop a sense of mindful awareness of your body when you exercise.

Proper breathing during exercises where you exert yourself - such as lifting, pushing, or pulling - is much easier to remember and control than the 3:2 ratio during running long distance. To put it simply: always exhale on exertion.

For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down.

Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure.

Because weight lifting and PT can be potentially harmful when done incorrectly, it is advised to get clearance from a doctor before performing too much - too soon.

 To do for today: focus on breathing deep all the time - during workouts and in your daily activities.