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Ever feel tired and sluggish through the day? I do, a lot. I’m a very unmotivated and lazy person, I’ll admit it. But, I force myself (or my workout partner forces me to do it), and the best way I’ve found to keep my energy up through the day, was to do something unorthodox … creative … original.

OK, so it may not be any of those things but it does keep my metabolism high through the day. I feel a lot more energetic, and less likely to procrastinate. By now you’re probably tired of hearing me talk about my day, and want to know what I do! Well, it’s pretty simple. When I wake up, I try my best to hop on the treadmill right after I wake up. I roll over, through my cell phone against the wall for waking me up, then smack my alarm clock which goes off about 30 seconds later … and by now, I’m out of bed good and mad.

I grab my water from the fridge, throw back some green tea caps, ALRI Venom, and some cayenne pepper extract and hit the treadmill. I’m a firm believer in low-impact, high-intensity cardio. I crank the incline all the way up (15% grade on mine), and walk at a brisk pace. I worked up .1 mph every day until I was at a comfortable pace (which is 4.5mph for me, any faster and I feel like I’m jogging), and do this for at least 45 minutes.

I’ll be writing more on the topic, but the basic theory behind this is that the body takes about 20 minutes to burn it’s first-supply of glycogen (sugar). This comes from the liver, after that has been used, the body starts converting fat into energy. This is what sheds the pounds, and takes the waistline down. When you do this right after waking up, on an empty stomach, the body will skip right past the liver (as it used that energy to sustain life while sleeping) and start converting fat stores.

If I happened to lose you through that, I’m sorry. Basically … your body starts burning fat FASTER when you do cardio after waking up and on an empty stomach, then it would if you hopped on the treadmill after having even a simple meal! Aim for more than 30 minutes to really make your cardio session effective, and work at a brisk comfortable pace.

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This is a post from FatManUnleashed.com’s Weight Loss Blog:
Wake Up to the Treadmill!

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Continue reading → Wake Up to the Treadmill!

Everyone knows what the New Year means, and to be brutally blunt … it means failed dreams. Everyone hopes to change something about themselves, or make their lives a little better in some way, shape, or form with their resolution. Myself, personally, this year I just hope to do better than I did last. That’s all I ever make for a resolution, because I know I can stick to it.

Many people set unrealistic, and unachievable goals. Corporations, small-town gyms, health food stores, supplement stores, and most everyone else loves New Years for the reason that thousands of people are going to be buying new products, gym memberships, more “whole” or “organic” foods, and all this spins into people buying exercise equipment, clothing, shoes - everything that goes along with their resolutions.

Now, what happens to each and every one of these cardio-bunnies and wanna-be gym rats that show up for the first few weeks of the New Year? Well, besides the fact they take up space in the gym? … after the 15th or 20th of January rolls around, you never see these people again

And why is that?

They wanted to get “fit” or “sexy” in the New Year! I am going to share some ideas that everyone can follow to make sure that in 2008, they exceed their goals and prepare themselves for a even better 2009!

1. Set an attainable goal!
   I hate to be rude, and blunt, but if someone 150lbs overweight they probably won’t have a bikini-body for June. Instead, why not look better in current swimwear/clothing? Shedding 20, 30, or even 50lbs between now and then will make a HUGE difference to outward appearance.
2. Stay simple, get back to the basics.
   As I repeatedly say in my articles, the simplest answer is usually the right one. Don’t make things more complicated than they need to be, if all a person does this year is cut their calorie intake by 1/3rd, do some easy cardio (walk an hour a day), and get the right amount of sleep - change will happen. These are easy goals, that hour walk might be 30 minute walk to work and back home? The hardest part is usually putting down the Cola and getting off the couch.
3. Find a partner!
   No, this isn’t saying sign up at a new dating site … finding a workout partner is a great way to motivate yourself, because when my workout partner is too lazy to get up it does not only affect them, but my own workouts as well. I need a strong, dependable, and most of all - a workout partner I can trust. I put my life into their hands, imagine getting stuck under a 315lb bench press or quadruple digits on a leg press machine, very unsafe if I can’t squeeze out that last rep and get caught at the bottom, or half way.
4. Track progress
   Many, many, many websites out there offer some form of logging or tracking of workouts. There are a few reasons I do this - for one, it keeps me honest. It’s also very inspiring, when you have a group of people following your workouts and they leave comments or suggestions. My personal motto is to better myself everytime I step into the gym, if I did not do more reps or more weight than the last time I did that exercise … I failed myself. The only way I know this is if I keep a log, I use the bodybuilding forums at IronMass, which is a very supportive community for beginners, with veteran fitness enthusiasts and beginners all helping each other.
5. Use a mirror, not a scale!
   When someone says they lost some fat, or weight, people immediately ask “How much?” - well, that’s not always correct. What if you lost 15lbs of fat, but gained 5lbs of muscle? You really only lost 10lbs, but the muscle you put on will help incinerate even more fat. I generally step on the scale twice a month, the 1st and 15th. I keep track of this, and always weigh in at the same time of day (ie: right after I wake up, use the bathroom, and hop onto the scale before I get into the shower — naked, no extra weight just me). This gets rid of any fluids, or solids, you may have in your body that can affect the weight +/- a pound or two. That’s enough to not see a change between weeks, and make some people want to quit. That’s not the case, weight fluctuates depending on dozens of factors and may go up and down from Breakfast to Noon. Watch the trend — if I’m losing weight for 6 straight weigh-ins I figure I’m doing something right, but if I jump up a pound on my next weigh in - I won’t freak out, and wait 2 weeks and see where I am the next time. If I’m up more than a pound or two, then it’s probably time to change things up.

So with that all said; apply these very, very basic principles to your 2008 Resolutions (and comment with what yours is!) and I’ll see you at the beach!

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Continue reading → 5 Ways To Keep Your Resolution

Most everyone who is in the gym does cardio at one time or another, it’s the best way to burn calories - period! Intense work, get the heart pumping and keep it pumping. Well what most don’t know, and don’t realize about cardio is what it takes to make it effective, and most important - [...]

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For many people, starting the day means taking an over-the-counter (OTC) multivitamin, or vitamins, and various other supplements. After all this, it’s time to go to the gym to get in a early workout session or some jogging time. Well, what should a person really be taking in the morning?
First we have to see how [...]

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Everyone reads the magazines, watches the TV infomercials, reads the hype across the internet about the hottest new supplement. Well, let’s put all this on hold for a second … Think, are you ready for this? Are you ready to put a catalyst into your body that fires you up, and puts you on a [...]

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Tired of the gym, tired of days where it seems like more work to get up and go do the workout than the workout takes? Well, sounds like you’ve lost your motivation. Take a 2 minute break, walk to the bathroom, and look at yourself in the mirror.
Don’t like what you see do you? Don’t [...]

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Continue reading → Motivation and Anxiety

WARNING: If you like articles that tell you what you want to hear - then this article is not for you!
The hype around dieting today is all about carbs. South Beach, Atkins, and hundreds of other “weight loss miracles” that center their philosophy around carbohydrates, I think they all miss the bigger picture with hype [...]

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Continue reading → A Simple Carb-Cutoff for Weight Loss