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.

Facts to consider when choosing a gym

When it comes to choosing a gym, how do you know where to begin? There are so many factors that play into it. Do you want a gym that is close to your work, so you can get a workout in before you hit the office? 

Would you rather there be one close to home? Distance is a huge factor. How far are you willing to drive? Do you want an all unisex or all men's or woman's gym? Do you prefer a small select group that is tiny and intimate, or a huge chain that has tons of energy and people? 

First you have to figure out what type of gym is right for me? Once you answer this, make sure that the gym you choose is convenient enough to where you live or work. No matter how much you love your gym, if it is a huge pain to get there every day, you won't be going as often as you should. Keep that in mind when making your decision. 

 

 Secondly, it is essential that the location of your gym is convenient or you are going to fall off the bandwagon before you know it.

After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out and then another half an hour driving home. You wouldn't get back until 10 at night! Instead, choose a gym that is on your way home. You will be much less likely to skip it and will feel guilty if you just drive by. 

Looking at the type and quality of the equipment offered in the gym is another thing to consider. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use.

Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

 Similarly with weight training, if you do more free weights than machines check out how many dumbbells they have of each weight. If you are looking for a pair of 20 pounders and they only have one set, you could be waiting a while since this is a common weight that people will use. 

I will discuss more factors in my next post

Why You have that Stomach Fat

Before you begin burning belly fat and toning your abs, you need to understand a bit more about how your body works and discover why you are battling the bulge.

A lot of people believe that it stems from improper eating or lack of exercise. While this may be the most common case, there can also be other reasons:

Menopause

After menopause occurs in women, fat begins storing itself in different places and often times focuses around the tummy.

Genetics

There are two common body types: apple and pear.

If you gain and store fat in lower parts of your body then you would be considered pear-shaped.

If you’re the kind of person that stores more fat in your stomach and middle section than anywhere else then you would be considered apple-shaped.  

Think about your relatives…especially those that are overweight.

If a lot of them are heavier around the middle area then it’s quite possible that you have the genes that make you genetically apple-shaped when you put on excess weight. Meaning your body is more likely to store its fat in your stomach than anywhere else.

Stress

This is a big one. And of course, stress doesn’t just make your stomach bigger, it can make everything bigger if you’re not careful.

When you are under stress, your body releases the hormone cortisol. In turn, this hormone causes your liver to make excess sugar that your body doesn’t really need. As a result, you begin to feel hungrier and begin to eat more.

And guess what…a lot of those calories go straight to your stomach!

Improper Digestion

This can also be caused by stress. Improper digestion due to stress may cause several kinds of gastrointestinal problems leaving you gassy and bloated.

Many people who complain about persistent belly fat often times have gas which causes the bloating effect.

Slow Metabolism

As we get older, our metabolism tends to slow down. That means you don’t burn calories as fast or as easily as you did when you were younger. A slower metabolism can also result in extra storage of fat…particularly around the middle.

Poor Posture

Bet you never thought about this one! If you have poor posture, it can give you that "pot belly" appearance. Stand in the mirror hunched over and look at your abdominals. Now stand erect. Look at the difference in how your belly protrudes when you are hunched.

Don't get me wrong, there is probably some unwanted fat there too, but your posture can make a huge difference in how your stomach looks.

Eating Late at Night

If you want to control your stomach fat, you should never eat within three hours of your bedtime. You want your food to have a chance to fully digest before you retire for the evening.

Going to bed with a full stomach puts you at greater risk for fat storage around the middle area. If you are going to munch late at night, eat something healthy like a banana or a small handful of almonds.

Determine Your Cause

As I said earlier, the number one cause of excess stomach fat is improper diet and lack of exercise. We all need to be mindful of that no matter what size we are.

However, as you’ve just seen, there are other factors that contribute to tummy fat as well so it’s important to learn more about why you may have this problem. Particularly if you tend to gain more fat in your stomach than any other part of your body.

Is that a Diet or Starvation !!!!!

So many people think the key to an effective weight loss plan is to skip meals.

While eating smaller portions and cutting your caloric intake is usually a good idea, it's NOT a good idea, however, if you're starving yourself and only eating one or two meals per day.

People don't realize that hunger actually slows your metabolism. So for all of you who think you're doing your body a service by skipping breakfast, you're actually hurting it in the long run.

Eating within one hour of getting up kick starts your metabolism and helps you burn more calories through the day.

When you wait until noon or 1pm to have your first meal, your metabolism is already sluggish, you have a tendancy to eat more and your body may not burn it off as well.

Eating smaller, frequent meals is the way to go. Digestion actually burns calories so if your body is doing this 5-6 times per day this is a good thing. Eating frequently also keeps you from getting hungry.