Today's Home Workout

My son was home from daycare with a fever today. It was nice (for me) because I didn't have to go to work and I got to spend some time caring for him.

Since he was home, I wasn't able to get my Turbulence Training workout in, but I was able to get this body weight workout in. The only thing I needed was my body weight and my GymBoss (my interval/tabata timer)

Here's the workout:

Warm-up Circuit:


Set Gymboss to one interval of 00:15 on Auto mode for 6 rounds. Rest 1 minute and then do 1 more circuit. Change exercises at each alert:

1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Workout:

Set Gymboss to one interval of 00:30 on Auto mode for 8 rounds. Rest 1 minute and then do 2 more circuits (3 Circuits Total). Change exercises at each alert:

1) Pushups
2) Prisoner Squats
3) Plank
4) 1 Leg Deadlift
5) 1 Leg Deadlift (Opposite leg)
6) Side Plank
7) Side Plank (Opposite side)
8) Close Grip Pushups

I did this while my little guy was napping and was done before he even woke up! This was a very quick and effective workout that let me take care of my son but still helped with my fat loss goals.

Water for Weight Loss??

I'm almost 2 weeks into the Turbulence Training Transformation Contest 7.  I think I'm doing a pretty good job too!  (I'll have an update later on my weight loss).  My biggest problem with losing weight has always been my diet.  Afterall, I love to workout, but eating small healthy meals has always been my problem.

So far I've been able to eat small healthy meals (5-6 per day). But the most important part of my diet is not what I've been eating, but what I've been DRINKING.

WATER!!

I have been trying to drink at least a gallon a day.  I've given up diet soda (I may have 1 with my reward meal each week) and the only other drinks I consumer are green tea, black coffee and protein shakes.

So why is water so important for weight loss?

If you do not drink enough water you will become dehydrated.  If you're dehydrated there is no way that your body can operate correctly and this will lead to a reduced fat loss rate.

Without enough water your body won’t burn fat as quickly, your muscles will loose strength (so there's no chance you will burn fat and gain muscle at the same time!!) and you’ll feel tired and fatigued.

There are a bunch of studies out there that show the horrible effects of what mild dehydration can do! 

So although water may not be a magic weight loss drink, it helps keep your body primed for fat burning.  Properly hydrating your body will allow you to feel less fatigued, more alert, perform better, think straighter, and feel like a million bucks!

GIGO for Weight Loss

I went out with a friend to lunch this week and he asked me a question that I hear a lot:

"Mike, I've been exercising a lot lately, but I have barely lost any weight. Why?"

My friend works in the computer industry so I decided to answer his question in familiar terms for him.

First, I told him that exercising was a great start in his fat loss journey. However, I told him his diet was even more important than the exercise. I asked him if he understood the term GIGO. Of course he said yes and told me GIGO stood for Garbage In Garbage Out for computer programing. So basically if you put bad code into a computer than you can expect to get bad results.

I proceeded to tell my friend to apply the same GIGO theory from computers to his fat loss goals.

He looked at me like I was nuts!!!

I went on to explain that if you put garbage into your body (junk food, sweets, soda, etc.) then junk is going to come out (fat, cellulite, stomach rolls, etc.). In order for my friend to be successful he needed not only to exercise but also cut his caloric intake and start eating healthy foods.

So remember when you are trying to lose fat that your diet is MORE important than exercise. If you put garbage into your body than you will get garbage (FAT) back out!

The Number #1 Rule You Need to Lose Weight!

So what is the #1 rule you need to lose weight? First, let me tell you that it’s not some fat loss pill, colon cleanse or acai berry drink! Those items DO NOT WORK and are just a waste of your hard earned money!

The #1 rule of weight lose is:

Eat Less and Exercise More!

Pretty simple right? The formula for losing weight is really easy: If calories consumed is less than calories expended than you will lose weight! There’s no magic pills, cleanses or fruits needed! You just need to find good exercise and eating programs.

I've lost over 35lbs so far this year following this easy formula. For an exercise program, I'd highly recommend Turbulence Training. A great diet program is the Every Other Day Diet. If you hate dieting than try Eat Stop Eat.