Fitness and foods have become a hot topic throughout the US in recent years. Hundreds of diets have swept the nation from vegan, atkins, paleo, etc... workout regimes are being sold all over to transform your body like Insanity, Crossfit, and TRX. It's a bit overwhelming. One mainstay to remember is Diet is about 75% of your results, exercise is about 25%. With that said, enjoy yourself and lets explore what we can do better. What works, what doesn't, what's healthy, what's the fastest. I know there's a ton of questions and concerns, so today, I'm going to do my best to shed a little light on some of these, and throw my personal experience with these into the mix for your own reading. I'm going to try to be as quick and informative as possible.
Let's start with exercise. I was raised on standard, free weight lifting, strength training. Barbells and a squat rack was where I lived in the gym. Bench press, squat, clean and deadlift. These exercises all encompass a great deal of muscle groups. None of them are targeting a specific muscle. This means you're probably not lifting to get "ripped," but instead, lifting to get strong. That's what I did, I got stronger. This example is a method of training that the average person doesn't understand, before you can select a "type" or style of exercise, you need goals. SO, let's Quickly, go over some guidelines of goals and their associated exercise...
Lose weight. You want simply lose weight, just shed pounds, not focus on strength, or getting Shredded, just lean out. Your best options are high cardio, bodyweight circuits. This is a very healthy, low risk style of exercise that can be performed nearly anywhere. Running, jogging, cycling, rowing, push-ups, pull-ups, bodyweight squats, burpees, mt. climbers, jumping jacks... all very simple exercises that are highly effective and healthy. Combine this with a balanced, healthy diet, and you'll see results.
Strength. You want to get strong. Not ripped, not BIG, but stronger. You should be pursuing very low rep, very high weight lifts. minimal cardio is required with this, and a very high protein/high carb diet to fuel your body. lifts like bench press, overhead press, squats, power cleans and deadlift is where you want to be. set of 5-7 with reps of (something like) 1-6 tops. This type exercise can be dangerous and should be done with a partner or group.
Shredded. This exercise style is probably the most demanding. I prefer a mixture of various styles. High cardio, HIGH INTENSITY, no rest, circuits. some with weights, some just bodyweight. Exercises like sprints, push-ups, pull-up and box jumps; combined with kettle bell swings, thrusters and crossfit like exercise. Crossfit and insanity blended together is my preferred approach. However, the KEY to getting ripped, the KEY to that "6pack" is NOT, I repeat, NOT NOT NOT sit-ups/crunches; it's diet. You HAVE to eat right. Some prefer a paleo approach, others vegan. Both of these, when executed correctly are very effective. Not quite THAT disciplined, then focus on SMALL meal portions, lots of veggies, eat breakfast everyday and don't eat late. Stay off sweats and deep fried food. Eat "clean" and don't overeat, that's a HUGE issue with Americans.
So, I realize this isn't Everything you need to know, but it's not a fitness blog. It's a guiding hand hoping to shed some light and help your direction. Health and diet isn't a "diet," it's a lifestyle. A healthy lifestyle promotes a happy lifestyle, and happiness is what we're all after, right? Eat smart, exercise and be healthy. Also, remember to enjoy yourself, Laugh, Learn, Love and Live.
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