Not Getting The Results You Want?

Are you training at home or at a gym by yourself and not getting the results you were hoping for? This is a common problem that many people encounter when training alone or at home. The solution is simple: hire a trainer, join a group, or find a good training partner. It doesn't have to be a permanent thing if you are one of the lone wolf types, but studies show that it just might be what you need to kick start your training and obtain those results you have been chasing. Read this article from Alwyn Cosgrove, who is one of the top trainers especially when it comes to the area of fat loss.read article. If this article caught your attention and you want to get the most out of your training click to check out our trainers and programs that we have to offer. Your results are waiting.

8 Step Plan: Goal #8

Congratulations! This is it. The final goal of the 8 Step Plan. Lets do a quick recap of the progress that you have made so far. You are properly hydrated and eat your vegetables. You no longer eat fast food, you get enough sleep and protein and you exercise 3 times per week. Remember if you haven't made all of these things a habit yet it's ok. Just keep working at it and you will get there. This brings us to Goal #8.

Goal #8- See it through

Why Do It?- because now is as good a time as any. Do not wait. Do not procrastinate. Don't put it off until next Monday or spring or whenever. Just make up your mind and get it done. No one will do it for you. No one else is responsible for your success except for you.

How To Do It?- put value in it. Make it important. If you do not put a value on your health no one will.

- be relentless. Don't quit. If you get knocked down 7 times get up 8. Instead of finding a excuse or a reason to quit everyday find a reason to get it done. Think of one benefit for that day and use that reason for that day to do it. It shouldn't be hard to find a reason to take care of yourself, there are many of them.

- do it right. If you made it to this step and you skipped some along the way go back and do them.

- if you made it this far and you hit every goal keep it going. If you are hungry for more e-mail me, ajzeglen@gmail.com, and I can give you more steps.

Post any questions, thoughts, concerns or anything you want to comments. And remember if you want it, Go Get It!

Workout of the Day 02/19/10

Here is a beauty.

Crazy 8's Tabata:

1. In/out hops

2. Sledge hammer swings (10 lb. hammer)

3. Burpees

4. V-sit ups with SB

5. Mountain climbers

6. Supine bar rows

7. Seated Russian twist with MB (14 lb. ball)

8. Lateral hurdle hops (6 inch hurdle)

Workout follows Tabata intervals. Work 20 sec./rest 10 sec. repeat for a total of 8 sets for each exercise. Rest 1 min. between exercises. Really push yourself to see how many reps you can get in every 20 seconds.

8 Step Plan: Goal #7

For the 7th goal of the 8 Step Plan we are going to bump up our exercise routine from 2 times per week to 3 times per week. This workout is very high intensity and performed with your body weight so it is great to do at home or at the hotel if you travel a lot for work. You can now rotate between this workout and the previous workout, Goal #4, for a 3 day per week rotation.

Goal #7- Exercise 3 days per week

Body Weight Circuit:

1. Speed Squats

2. Burpees

3. Mountain Climbers

4. Alternating Jumping Lunges

5. In/Out Hops

6. Frog Hops

7. Sit Ups

8. Seated Russian Twist

Pick an exercise to start at. Work for 20 sec./rest 10 sec. and repeat for 8 sets per exercise. This type of interval is called Tabata, appropriately named after Japanese Dr. Izumi Tabata. Through various tests Dr. Tabata and his colleagues came to the conclusion that the 20 sec. work to 10 sec. rest ratio was the most effective combination to increase both anaerobic and aerobic capabilities in a person at the same time. What this means for you is a lot more work done in a lot less time. Making efficient use of our time is always a good thing.

Why Do It?- it benefits both anaerobic and aerobic energy systems

-requires no equipment and can be done anywhere

-efficient use of time so now you can fit a workout into even your busiest day

How To Do It- no secrets or tips here, just get a stop watch and get after it

There you have it, Goal #7. This workout will really test you. Leave comments on how it goes, I'm interested to hear some feedback on how the workout went for you. Until next week. Go Get It!

8 Step Plan: Goal #6

The sixth goal for this 8 Step Plan is another nutritional one. I can't stress enough how big of a role nutrition plays in our overall level of fitness. Protein plays a very key role in our quest for a healthier body and lifestyle. Before we go any further there are people with very negative views on high protein consumption and like anything else if something is abused or done improperly then yes there can be negative effects. The main arguments that you will hear will be that it can be hard on the kidneys and that it will turn the Ph balance in your body acidic so your body will be less efficient at burning fat. First of all the very first goal that we made and conquered in this 8 Step Plan was proper hydration. With proper hydration an increased amount of protein does not put any extra stress on your body's kidneys. Second, to combat the acidity of protein we must consume the proper amount of an alkaline food. Well you will remember that our second goal of the 8 Step Plan was to eat 1 cup of a high alkaline vegetable with every meal. So you see all these steps have worked in a progression and by doing so we have remedied the problem before it ever started and set ourselves up to have success.

Goal #6- Eat 20-30 grams of protein per meal (note: this is a starting point for people who currently do not have enough protein in their diets)

Why Do It?-when we eat foods that contain protein our bodies break them down into amino acids which are the building blocks for our muscle tissue

-protein actually helps with all tissue repair that occurs in the body

-body uses protein to help fight illness, disease and infection

-protein helps make cartilage

-unlike carbohydrates and fats the body does not store protein so it is vital to consume the proper amount every day

How To Do It-the best type of protein to consume is high density or complete proteins. These products come from animals (eggs, milk, fish) and contain a complete chain of essential amino acids. Incomplete or low density proteins are also good for the body. These are foods such as beans or nuts (which also contain healthy fats), you just want to make sure that the amino acids are present somewhere in your diet for muscle building.

-Preparation is key to success on this goal. Cook multiple chicken breasts are similar foods in bulk so you have enough for the next couple of days.

-It is also okay to supplement with protein. A good shake can be very helpful in the morning when you are short on time. They are also great for post workout allowing your body to absorb the protein that it needs at a faster rate than it can a solid food such as tuna or a chicken breast.

The topic of protein is a very big one and it can be discussed in great detail. We have just scratched the surface here with the basics for people who are currently consuming little to no protein in their diet. If you have any questions or would like some more detailed information on protein consumption leave a comment or send me an e-mail ajzeglen@gmail.com. Until next week. Go Get It!

8 Step Plan: Goal #5

Alright lets keep the ball rolling here. I hope the workout went well for everyone. We are on to a different type of goal this week that is very important, but often either over looked or forgotten. This goal will sound easy and simple, but lots of us don't do it. So lets get after it.

Goal #5- Get 6-8 hours of sleep per night

Why Do It?-There are many important reasons to get enough sleep. Here are a few:

-during sleep your body's neurons can shut down and repair any damage that occurred during the day, which in turn increases our ability to concentrate and form memories the next day

-tissue repair occurs when you sleep. This includes skin and muscle cells. The same muscle cells that we just worked at the gym that we want to repair and grow so we become stronger.

-insufficient sleep throws off the body's hormonal balance.

How To Do It-Between work, kids, and numerous other commitments getting adequate sleep can actually be a very difficult task. Here are a few tips that might help:

-try to keep your room as dark as possible, if you have to get up in the middle of the night to go to the bathroom try not to turn on any bright lights, just make sure you don't miss.

-try either having some white noise in the room like a fan or a relaxation c.d. playing quietly.

-avoid late night snacks right before you go to bed, especially anything high in sugar. It will create an insulin spike and you will have difficulty falling asleep.

-keep a journal by your bed and write down anything you were thinking about before you go to sleep. Think of it as clearing your head so you can relax.

So there you have it. Go get some more sleep. Post questions to comments. See you next week. Go Get It!