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One way to force yourself to succeed

Hello fitness friends, here’s a unique and effective way to force yourself to succeed with your fitness goals.

You’ve probably tried telling yourself that you need to lose a certain amount of weight by a certain date, or you will go to the gym every day, or you will stop eating sugars. How is that going? Hopefully well, but the reality is that for most of us, life gets in the way, we’re interrupted by a sudden event or some days we simply feel too tired to workout.

The problem is that, while we have good intentions, talking to ourselves does not work very well. Simply saying to yourself that you are going to do something is a good start, but in order to really succeed and feel the fire under your butt, you must have an external obligation. What I mean by that is that you need to make your goal public in some way that you will not want to fail. This doesn’t mean that you are going to repeatedly impose your personal goals to your friends and annoy them along the way. I have a more original method.

Hit yourself where it hurts

groinHitI am not suggesting you get a close friend to kick you in the family jewels or take an elbow to the boob. I’m talking about your wallet.

Make a bet with friends that you are gong to be at a certain weight or a certain waist size, or your arms will grow to a certain size by a certain date. Then GIVE THEM THE  MONEY. Yep, give them the money first and if you don’t reach your goal, they keep it. This way you know you’re serious and it’s up to you to get it back. Now it has to be a good amount that will actually hurt. Try $100 or more if that might not do it. If you fail they keep it. If you win they give you a mere 10% extra meaning that you will get your $100 back + $10. They get the chance to win $100 but only lose $10. You deserve to make something for your hard work, right?

Now it has to be a realistic goal. Smaller goals are better because you will be encouraged to do it again and keep reaching these goals until they combine to form a big goal. For example, my 10in30 Lose plan shows you how to lose 10 pounds in a month. This is a big goal. Possible, but big. You can do the plan but bet on losing 5 pounds to allow for life’s little interruptions. You never know, you might end up surpassing this making the extra $10 and be super-stoked to do it again next month!

Let me know in the comments if you’ve ever done something like this and what you think. Gonna try it? Wahtsamatter—scurred? 😛

cheers
– bum

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3 Simple Tricks To Get Rid Of Cellulite For Good

3 Simple Tricks To Get Rid Of Cellulite For Good

Most women have the misfortune of developing cellulite at some point in their lives. A woman’s body is genetically prone to the development of these unsightly, lumpy deposits of fat beneath the skin. Exercise alone does little to alleviate cellulite, and requires continuous dedication to maintain results. Once the exercise is discontinued, the cellulite will come right back. However, there are a few ways to go about decreasing the dimpling appearance of cellulite, which do not involve hours at the gym, expensive creams or liposuction. Here are 3 tips to get rid of cellulite that will actually work.

improve circulation1) Improve Circulation

Few people realize that cellulite is directly related to blood circulation. When cellulite is deposited as small fat pockets underneath the skin, those areas no longer receive proper blood flow. This allows for toxins to begin accumulating in the body.

Proper circulation is essential for everything from cardiovascular health to the growth of hair and fingernails. To work on improving the circulation, make sure to move every day. This is not referring to vigorous training sessions at the gym in at attempt to rid the body of cellulite, but rather good old fashioned exercise. Get the blood moving and heart pumping by adding daily walking, jogging, cycling, or any other physical activity. Deep breathing exercises are also beneficial and will get the blood flowing. Thirty minutes of vigorous cardiovascular activity three times per week is recommended for purposes of improving circulation and helping to get rid of cellulite.

Aside from working on improving circulation from the inside, you can also target areas of cellulite where you see it occurring. Rubbing, massaging, brushing, or scrubbing the cellulite can be done for a period of fifteen minutes using a skin stimulator or medium bristle brush. This combats cellulite by increasing the flow of blood to that area, and skin should appear a healthy pink color when finished. By stimulating the areas of cellulite in this manner, it allows the blood vessels on the surface to help clear any clogged or damaged tissues and allow toxins to be released, this improving the appearance of cellulite.

L-Arginine_Now_Foods2) Proper Nutrition

The second of the 3 tips to get rid of cellulite is proper nutrition, knowing what to eat and what not to eat to help reduce cellulite. Some foods we eat can actually contribute to the formation of cellulite, while others help prevent or remove it. Nutrition plays a role in how our blood forms and circulates through the body. If certain foods act to thicken the blood, this will hamper proper circulation. Therefore, it is important to includes healthy foods that naturally thin the blood and keep it flowing freely.

Important foods to include in your diet to help combat cellulite include Omega-3 fatty acids found in flax seeds and fish, and blood thinning foods such as cayenne pepper, ginger, and garlic .Foods such as nuts, oatmeal,green vegetables, and dairy products contain L-Arginine, a natural vasodilator that improves circulation. Eating these foods will help the body eliminate accumulations of cellulite.

Omega3_in_fish3) Reduce Fluid Retention

Chronic fluid retention is another factor that contributes to cellulite development. You can help reduce fluid retention and improve the appearance of cellulite by eating foods rich in antioxidants, flavonoids, and phytonutrients, high in protein, and Omega-3. Avoiding trans fats and saturated fats, sugar, and unnecessary chemical exposure or medications will help in the battle against cellulite.

If you are interested in learning more about cellulite and what you can do to get rid of it, for more information, check out cellulitefactor.com.

 

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New Workout of the Week & Exercise of the Week!

Hi friends, relatives, and partners in crime. This is a news update to inform you that we have a new WoW, and a new Eow (Workout of the Week and Exercise of the Week! These are actually last week’s entries so look out for yet another two in the following days. They took a bit longer because the WoW has a REALTIME video just like the 12 Minute HIIT so there were a few extra days of production.

The Workout of the Week is a dandy of a workout that will make you say nasty things about me. That’s OK. I can take it. You’ll feel better afterward and will end up thanking me. Or not. Who cares? The certain thing is that it will definitely give you a great challenge and do its job of confusing your muscles, killing workout boredom, and burn your unwanted fat while building you some muscle!


Workout of the Week: The 10in30 Supernovem!
An insane circuit of 9 back to back, full body exercises that you perform in a pyramid of reps starting with just 1 rep of each. Try to get through the whole workout, only resting at the end of each set!


Exercise of the Week: Swinging Leg Lifts!
You may have heard me rave about how hanging leg lifts are one of the best ab exercises. Well these are a variation of them which allows you to do more, thus burning more fat. See the video for inspiration!

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How to Make a Power Breakfast Burrito!

1. Start with a fresh green pepper, red pepper, white onion and this salsa.

Green pepper, red pepper, onion

2. We’ll use low sodium turkey breast, 3 eggs per burrito, and refried beans.

3. Pam instead of oil. Spray an unheated pan for one second, then heat it up under medium heat.

4. While the pan is heating up, chop up the vegetable triad nice and chunky. Test the pan by sprinkling some water on it with your fingers. If it sizzles, it’s ready. Toss the vegetables in.

5. Raise the heat a bit and let them cook for around 3 minutes, then toss in the chopped turkey. Toss it around so it’s all mixed up. Let it cook around 3 minutes.

6. Scramble the eggs in a bowl, give your pan another one second spray, and pour the eggs in. Lower the heat back to medium and stir often.

7. Heat up another large, flat pan and when it’s ready (use the sprinkle test) place your large tortilla in it. Check it after one minute to make sure it’s not getting toasty. It should be warm, but soft so that it doesn’t crack like a tostada. Flip once.

8. Microwave around this much beans for one minute or use up another pan, but microwaving is easier.

 

9. Make sure the eggs and turkey are cooked well, then it’s ready to be wrapped!

 

10. Place the tortilla on a large plate and spread the warm, soft beans on one half of the tortilla.

 

11. Add your beautiful mixture.

 

12. Add the salsa.

 

13. Fold, tuck, and roll.

You may want to place it on the warm pan again while you prepare the garnishing.

 

14. Finish off your masterpiece with some colorful garnishings!

 

 

 

 

 

 

 

 

 

 

 

 

 

3 fitness products currently on the shelves!

If you’re into fitness, chances are you might be aware of the ton of fitness products on the market. Most are hacks, some are good, and very few are great. Either way, a lot of people are making a lot of money in the fitness products industry. I’m pushing a few products myself, and therefore, I am always on the lookout to see what’s selling, what new products are hitting the shelves, how they’re marketing them, etc.

Here are some products I’ve recently noticed out there.

You know how I really like those Bowflex adjustable dumbbells? I’ve tried the few other competitors and feel strongly that the Bowflex are the only ones to get because of their great design, smooth operation and ease of use.

But now, Weider has introduced the Speed Weight 100’s. They are a pair of 50 lb. dumbbells that adjust even quicker and easier than the Bowflex, just like their name indicates! You simply turn the handle itself once the dumbbell is in its caddy. Very smooth operation, it never got caught or stuck when I tried all of the different weights.

They sell for $499, while the Bowflex 552,s are selling for $399 at the moment (they used to be more expensive). But they only go up to 50 lb, very close to the Bowflex 52 pounders.

The Bowflex beat it by a tiny 2 lb for $100 less. Now, like I’ve mentioned before, I would not get the 552’s anyway—I would get the 1090’s (10-90 lbs – $599) since I’m not going to do much with 5 lb weights anyway. And 52 lbs is not enough for bent over rows or bench press unless you’re a girl and/or just starting out, in which case the 552’s might suffice, but if you have the money, just go for the bigger ones.

 

As for which of the smaller dumbbells to get—Bowflex 552’s or Weider Speed Weight 100’s—I’d say, try them out and see if Weider’s smooth and simpler adjustment mechanism warrants the extra $100. It might! (they’re pretty damn smooth)

 

You may have heard of TheRack or seen it on TV. This senior walker look-alike is actually pretty useful for some exercises but definitely not everything they claim or demonstrate.

Great for dips, deep pushups, handstand pushups, elevated feet pushups, body rows (haha they call them “extreme pullups”), ab roller (has wheels) and reverse ab roller (lower abs, knees to chest).

Retarded for their claims of shoulder press, bicep curls and specially retarded for “power squats”. Really, “POWER” squats with a 23 lb weight? Your leg itself weighs more than that!

But again, it might be worth it if you don’t have anywhere else to do dips. I also like the body rows capabilities and the rolling capabilities is what took it to the “might” category for me.

You can get TheRack here for $129.

We all know that Jillian Michaels is a household name in fitness for women, and I’m sure you’ve seen mma champ, George St. Pierre’s RUSHFIT advertised all over the place as well, right?

Well, they’ve teamed up to sell even more product. Best of both worlds, right? Dudes wanting to get a body like a UFC fighter so they can impress the ladies, as well as the ladies who idolize Jillian will totally pee their pants when they see this. Just imagine all of that pee all over the Target isles.

I don’t care for the DVD’s, but this product is basically another suspension system like the Jungle Gym which I own and love. Target sells Rip:60 for $99 or you can get it sent to your home for practically the same price. THE ONLY DIFFERENCE in the rip:60 is its rotational function. The strap is basically threaded through a pulley at the top instead of being stuck up there so you can smoothly pull one strap to raise the other, or pull both at the same time like the other suspensions systems. See the pic of George doing that pulling move on the box up there? That’s what he’s doing; pulling one handle while retracting the other. Also good for doing that pull/retract thing with the legs as you can see in their demo vids.

But I’d just get the Jungle Gym for half the price unless you’re interested in some nice beer coasters that resemble DVD’s for another $50.

So there you go. Some good stuff, some ok stuff, some funny stuff. “Power Pullups”. Seriously.

If you see another product that just hit the market, let me know!

– Your friendly neighborhood BUM.

 

 

Nutrition for HIIT!

High Intensity Interval Training is an effective, highly popular form of cardio and fat-burning exercise where you push yourself to the max for short bursts and then recover before repeating. Super effective for super fast results!

It is basically the opposite of steady-pace cardio like long distance running or cycling. You perform intervals of high intensity sprints or bursts of all-out energy where you give 100% maximum effort, and then you take it all the way down to a slow, calm “active recovery” interval and repeat.

tuck_Jump

Try the 10in30 “12 Minute HIIT”!
(click on pic)

This has been proven to be a highly effective form of cardio that will help build muscle and burn fat at a much faster rate than its steady-pace alternative. However, like its name implies, it is high intensity so you can actually end up losing muscle mass if you don’t have proper nutrition. NOOOOOOOOOOO! This is bad for both men and women.

Therefore, don’t just do your HIIT workout and call it a day! Even if you do see results without proper nutrition, your results can plateau faster, you can get tired and over worked, and your results will be far better if you fill your body with the nutrients it needs at the right time surrounding your workout.

To ensure that you are not depleting your hard earned muscle, here are some tips on what you should consume to get the most out of your HIIT:

espresso

1. Caffeine
Half hour before you workout, have a cup of coffee or other source of around 100 mg of caffeine. A typical cup of coffee contains 100mg. Or you can have a Red Bull (80 mg), or do like I do; green tea fat burning pills with a whopping 150 mg of caffeine. It takes 20 minutes for your body to absorb most nutrients so at .5 hr you should be up and ready to start your work out.

If you can’t have caffeine for medical reasons, then a simple carb like a fruit juice or sports drink like Gatorade (with sugar, not the splenda version) will help energize you, sans caffeine.

 

xtend, bcaa, bcaa's

2. BCAA’s
Branched Chain Amino Acids are important for muscle recovery and to prevent your muscle from being used as energy. You worked hard to build the muscle you have, so don’t let it get eaten up by your body when it’s desperate for energy. This is called a “catabolic” state. Bad.

Start drinking a serving of BCAA’s around 15 minutes before you start working out and continue drinking throughout your workout. I highly recommend Xtend as it also contains electrolytes which will ensure you don’t get dehydrated and start cramping up. And it has glutamine and vitamin b6 too!

 

torrent

3. Protein and simple carbs
These must be consumed immediately upon finishing your HIIT workout.

Drinking your protein is far better than eating some meat or other solid since time is of the essence after a tough workout and liquids get absorbed by your body much faster than solids.

You can have a whey protein shake but you’ll still need some simple carbs since most whey protein powders don’t come with carbs (they use splenda or other non caloric sweeteners). Having some white bread product with your protein shake will suffice, or you can drink a cup (8 oz) grape juice right before your protein shake. Simple carbs such as sugars help deliver the protein and other nutrients to your muscles by raising your insulin levels.

Some say that it’s not necessary to consume protein after a workout and give examples like prisoners with restricted diets and no access to supplements that still manage to get buffed. Your body might be able to adapt and do the best it can with what its given, but I would rather do the most I can for my body while I can control it.

chocolate milk, proteinMy all-time favorite supplement is Universal Nutrition’s Torrent, post workout shake. It has everything you need; protein, simple carbs, amino acids and even creatine. If you can buy this, go for it. The convenience alone will be worth it let alone the awesome taste!

If you’d rather keep your supplements expenses low, a really cheap and tasty treat that has been proven to work is your very common chocolate milk. It has protein and simple carbs through the sugars it provides for the chocolate. Consume an 8 ounce serving of it and you’ll get 8g protein and 26g simple carbs.

So that’s pretty much the basics of what you should consume before, during and after your high intensity workout. The only other supplement that will ensure your body is functioning at its best and you recover quickly is a multi-vitamin. It doesn’t revolve around your workout but you should take one every morning or per dosage on the bottle.

The multi-vitamin along with the 3 supplements listed above will allow your body to perform at its maximum and get the full benefit of your workouts! Let me know if you begin taking these supplements and how you feel after a few weeks, ok?

CHEERS!

Looking for Losers

(cheap joke, I know) But I am currently looking for participants who’d like to LOSE 10 lbs in 30 days. I am in the process of building part 2 of the site, and I am accepting ‘early birds’ for testimonial purposes and just to have some cool people join the forum and try it.

Of course, like the rest of the site, there is nothing to buy or commit to. You’ll get a peekaboo into the new Lose 10 lbs plan, and you’ll get a turbo boost on your summer weight loss goals. This is a one month, daily plan, so it’s best if you’re not in love with your current workout regimen but instead are willing to try a new supercharged plan. Besides, shocking the body by changing up your workouts every month or two is the way to keep improving and not plateauing. So why not give it a whirl, yes? You’ve got nothing to lose! <– Wait. Let me rephrase that.

YOU HAVE 10 LBS TO LOSE!

Sign up by becoming a member of the forum and making a new topic where you can state that you want to try the new Lose 10 lbs plan. I’ll make you a special type of member that allows you to view the “hidden, special, VIP, one-of-a-kind, for superstars only” pages.

Thanks, and good luck with your goals!

– BUM

5 reasons why quitters quit. (working out)

How many times have you seen friends start some kind of fitness routine, either as a New Year’s resolution or during other times, only to stop doing it within a few weeks—if that. Why do you think this happens?? Have you been a victim of this yourself?

There can be many reasons for conking out early, but here are what I consider the top 5 reasons:

 

1. Too Hard – Many people have jumped on the P90x train—and a powerful, fast-moving train it is! You will definitely get results, IF you can stand it. That’s right, P90x is tough. I’ve known a lot of people that have started it, but only 1 that completed it. Why would that be? It takes a real strong mind to keep doing it, that hard, day after day.

Pushing yourself to the extreme continuously can lead to burn out in most people. This is especially true if you have other pressing issues in your life like kids, a stressful job with long hours, family problems, etc.

Are you ready to lift heavy? Ease up, Sheera.

Be honest about what level of fitness you are, and what you can handle—at this time.That’s right, what you can handle now is totally different from what you will be able to handle next month if you stick with a program.

While you should push yourself to have an awesome workout, recognize that rest is just as important. Maybe start with rest days in between workout days, regardless if you’re training different body parts.

Also, you might want to limit the sets or total workout time for the first few weeks going to failure only once a week. Just make sure you’re enjoying it and leaving some energy for tomorrow, and the day after that, and the day after that…

2. Logistics – having to travel 20 miles to a gym at 5 in the morning is just setting yourself up to fail. You pretty much know you aren’t going to be able to keep this up for very long, so you sort-of have a pre-written excuse. Don’t do that to yourself! If someone set you up to fail, knowing what they were doing, and you totally fell for it, you’d be pissed at them, right?

Well you’re supposed to love yourself, damnit! So treat yourself better than that.

Be sure you get 8 hrs sleep so you can workout hard.

Find a nearby gym or set up a home gym (you can even workout with minimal equipment like a Jungle Gym or a Stretch Band) and if you’re going to do a class or Boot Camp, make sure it’s not at an ungodly hour like 5am. If it is, then make sure it’s 5 minutes away from your home, not 30 minutes.

3. Lack of Commitment – Did you steal P90x from the internet instead of buying it, or decide to run around the neighborhood in your old shoes instead of getting good, new shoes that will protect you from injury? It’s the mentality that you haven’t invested anything that let’s you quit easily. You’re not taking this new lifestyle seriously.

If you joined a gym, or hired a personal trainer, or even bought a good pair of new sneakers, you’re more likely to feel guilty about quitting. And I know the statistics about the percentages of people who stop going to gyms, but those people were bound to quit—whether it be at a gym or at home. It was most likely due to one of the reasons mentioned here. Commit, baby!

4. Short Term Mentality – Getting in shape for a special event like a reunion or pool party? This can be motivational and it can be the necessary fire under your butt, but keep reminding yourself that it will not end once the event is over. Keep telling yourself that this is not a short-term fix, but a lifestyle change.

From NOW ON, you will exercise regularly and you will keep your diet in check. The event is simply your first “show”. There will be many more.  In fact, plan what you are going to do next month, and the month after that, such as 10in30 for month one, fat-cutting with a specific goal for month 2, etc. Which leads to:<

5. Lack of Specific Goals – Saying that you’re going to “get in shape” is almost meaningless. Weigh yourself, check how much fat you have, and make a goal to get down (or up) to a specific weight and fat percentage by a realistic date.

You can also give yourself a weightlifting goal like I did—Squat 50% more by my birthday, and break it up into small, weekly goals. Know what you are trying to achieve, and check your progress weekly ’til you get to that goal, and you will get to that goal!

Instead of killing yourself and burning out early, or having one fantastic week followed by 2 sorry-ass weeks, keep it consistent and enjoyable.

Because CONSISTENCY is far better than sporadic great workouts that will fizzle out soon. You can also do what I do and change things up with new equipment (which leads to new workouts) and changing your general goals every 1-2 months.

PEACE AND DRINK UP, MATES!

– BUM

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Bleacher Blast

Hello again. Bum here with this week’s WORKOUT OF THE WEEK: Bleacher Blast!

YAY, really stoked about this one. Did it a few days ago and it really kicked my buttocks. Haven’t sweat like that in a while, and the next few days I was really feeling sore in the glutes from the bleacher squat jumps!

Lower abs really take a hit here as well with the reverse crunches and the hip raises. Check the video out!

[weaver_youtube id=-DFYYpDvwS0 sd=0 percent=100 ratio=.5625 center=1 rel=0 https=0 privacy=0 showinfo=0]

Bleacher Blast

20 seconds of work
10 seconds of rest

1. Quick feet, quick hands

2. Box Crunches

3. Bleacher Jumps

4. Reverse Crunches

5. Quick feet, quick hands

6. Vertical Hip Raises

7. Push Ups

8. Squatting Bleacher Jumps

REPEAT!
3-6 SETS!

The first one, “Quick Feet, Quick Hands” is really supposed to be a bit quicker than that. See the note in the video. Mainly, by using a lower step you can go faster like twice as fast as me in the video making it more of a cardio workout. I went with a higher step so it’s a bit more challenging, works the lower abs a bit more, but doesn’t make your heart work as hard as if you were going faster. So, try both and see which you like more.

For the exercise number 6, Vertical Hip Raises, do not bend your knees. Keep them as straight as you can. You are NOT pumping with your legs, because that would make it a pointless exercise. You would be lifting your hips by pulling with your legs and there is no workout there. Keep them straight, push up on the platform with your hands, and concentrate on flexing your lower abs to lift your hips. Mind/muscle connection.

Leave any questions below! CHEERS! : )

– BUM