Cut the B.S. and Get Fit!
Many people ask me “What’s a good workout routine?” and it’s hard to explain a lot of times, since everyone’s body types vary so much. What works for one, may not or will not work well for someone else, but what I’ve found through training myself and others, is best summarized in the next few pages.
There’s too much to explain in one sitting or a casual conversation, I may get a little technical but I will try to explain things as best as I can. What a good workout really is, though, is a complete lifestyle change.
If your goal is to lose fat, you’ll want to keep as much muscle mass as you can (if you’re male or female) because muscle is the best metabolism booster there is! This isn’t the 2 hour workout you can do for a week and you fit well into a new swimsuit … this is, a lifestyle change. This is getting rid of fast food, salads – please, lose the dressing, or go low-cal dressing (and not half the bottle), no more 4 hours of sleep and 10 pots of coffee loaded with sugar and creamer, and this change needs to last.
Want to pack on some muscle to bring out a 6 pack and some bigger arms? Start 6 months before you think you should start worrying about your summer body. Stop the weekly drinking, kiddo. Need to change your life too! Eat as much as you can, as cleanly as possible, 8-9 times a day! Fit 8-9 600 calorie meals a day, bust arse in the gym, and hit the treadmill in the morning to get some “endurance” (your girlfriend will thank you too!)
So, I said eat clean … and I don’t mean wash your plates before you eat. Cut the fat, your toast doesn’t need butter, sugar, and peanut butter, with an extra layer of jam! You don’t need to eat a big bowl of ice cream for your “casein protein” before bed. Get real, this is just a lie to yourself to make yourself feel better about that “12-grain whole wheat” toast your just ate. Beer, furthermore, does not count towards your daily carb intake.
What’s the big deal in morning cardio? Well, I talk about it a lot and the premise of it is this … first thing in the morning, your body is in a catabolic/anabolic state and your liver is completely drained of glucose (simple sugar, broken down carbs). Well, if you get some protein in you to help combat breaking down muscle during the workout for energy, your body will start to break down fat instead for energy – the whole point of walking/jogging/biking, whatever! The average gym bunny, though, gets tired after 15 minutes or so and says “Whoo! I’ma push myself” and goes to 20 minutes and calls it a day, showers, and goes home. The body, however, only started to break down fat in order to get energy. This is why I recommend a minimum of 30 minutes (if it’s higher intensity cardio), or 45 minutes to an hour if it’s low impact / low intensity (walk brisk pace, use incline, or a stationary bike).
Well, enough ranting. I’m pissed today and wanted to unleash.
Well said, Israel. I need to get off my arse at some point. My goal isn’t necessarily to bulk up or lose fat. To me, it’s more important to get in better cardiovascular shape and to improve my overall energy levels. I think that morning jog/run idea is a good one.
On a side note, I’m digging that widget you have in the sidebar showing off people who are showing off your t-shirt. That’s pretty cool!
That first move is the best one you can make, thanks for the comment on the sidebar.
LOOOVE IT… unleash more often my friend. Sometimes the truth is what people need to hear, instead of all the damn fluff we see pasted all over the media these days.
Get off of it and move it, if you want to lose it.
I have recently adopted a new theme: “No Excuses”
Great post.
ARRRRRRRGHHHHHHHHHHHHH! That’s me unleashing! Join me!
Good post. Everyone wants some magic diet, or quick fix exercise that will help them lose weight. Unfortunately, it’s not just eating a little differently, or doing a little cardio. It’s a combination of many different things that really improves your body and health. Like you said, it’s a lifestyle change. It’s takes effort, focus, and discipline, but it is well worth the trouble.
Indeed… Nothing is more motivating than actually doing it.
Well, the results of it are motivating too.
what I meant was the reward of the exercise itself and the results that are produced. we are on the same page.
Don’t forget about setting realistic goals, creating personal incentives to stay on track, and having one cheat day a week (and actually using it).
Cheat days. Ah, cheat days. How I love you so.
Cheat DAYS or cheat MEALS. I opt for cheat MEALS, since a day consists of many meals … people will tend to forget their goals and “splurge” a few thousand calories over.
I’m down for a big, greasy cheeseburger, large basket of fries, tons of condiments and a Milkshake … but, just once a week is more than enough for me.
nice post you have here, having a healthy lifestyle will definitely slim you down.
Maybe, not necessarily.
delurking to give you and AMEN!!!
thank you thank you thank you for the rant.
M.
Cool, thanks. Lot of lurkers out there. Feel free to join in folks.
Dude, you’ve been at 44 pounds lost forever. Let’s get an update!
I know, I know. It’s coming. Get off my back already, sheesh. 😉
U’ve created a storm with this one Isreal, but I do agree. I think everyone knows that to lose weight they need to eat less and exercise more. Well….do it! How bad do u want it? If it means enough to you, you can do it. Its not rocket science.
HEY..
I agree with John… No excuses pal. Let’s see some updated posted results. (That’s me unleashing.. Heh heh)
I agree. It’s been way too long since I have updated my weight loss numbers. Stay tuned. It’s coming.
Israel, have you tried out Traineo yet?
http://traineo.com/
Not something I honestly think I can keep up with, but it’s a good site for those that can. It has some benefits to it. I like it very much, but doubt I can keep it updated with my hectic online life.
the 6 meals a day is the hardest for me. i have trouble eating 2-3 meals per day. this is somthing i need to work on.
Yeah, eating every 2 to 3 hours while I am at work is really hard, especially since I am glued to a computer screen all day, it is tough remembering, “10 o’clock, time for a snack.”
Reminder alerts in outlook or some other program are good ways.
It is a challenge, but everything that is hard starts with a baby step.
Hey Israel,
Nicely summed up.I like the morning workouts and the 45 minutes plus of cardio. Anything less just wont cut it (unless it’s HIIT).
8-9 meals a day? You’re an eating machine.
I’d get on you about the weight update, but I still haven’t updated my about page so I can’t really talk 🙂
you are so right … i mean , many people often wonder why they are not getting the results they want , some say ” hey , i’ve switched to diet soda , and i have cut of the fast food ” well, you may have gone to diet soda ( which is still terrible for you) but those arizonas and snapples you may be drinking are just as bad … and even without the fast food , why must you insist on those TV dinners …. and most of the time they don’t exercise like they should … of course they don’t get results , they only put in half the effort.
im tryin to loss weight i tried anything and everything man nothin seem to work so well i might as well try this out.
really nice post.
thanks a lot
Nice post Israel, but I hate doing long, boring cardio, especially if it’s on one of those machines! Steve Maxwell, one of my personal inspirations, blogged about the 10 reasons he doesn’t do aerobics:
http://maxwellsc.blogspot.com/2008/03/ten-reasons-i-dont-do-aerobics.html
I can’t say that I disagree much with him from my own experience …
Muata
I agree with the boringness of some cardio. I personally like switching things up. I do treadmill, biking, HIIT, sprints, elliptical and sometimes just really intense weight lifting/workouts.
I hear you Israel. I guess once I realized that weight resistance (you choose the type) done properly not only builds muscle but gives just as much benefit for you heart, which is a big muscle, as a spinning class! Most folks when they want to lose weight focus entirely too much on cardio to burn calories, which usually leaves them with a soft physique because they are usually burning more LBM (lean body mass) than actually fat stores. I call this the “Jared Complex” as it relates to guys. 😉
Keep up the great work bro!
HAHA, Jared Complex. You are so right on that people focus too much on strictly cardio when they want to lose weight. Those skinny fat guys come to mind.