Monday, January 21, 2013

Easy Cheap Nutrition

This is a great pair for after workouts, meals, or really anytime. They are cheap, easy to make, and will help you lose quite a bit of weight.

It's nothing complicated, just a combo of beans and corn.

Beans are loaded with protein, and lean protein at that, so it is great as recovery food for after a workout. Beans are also cheap and the ones that you can get canned are just as healthy as ones that you can cook on your own. Corn contains tons of vitamins and amino acids that are vital for sustaining human life, and when you eat them together, the combination litteral creates new amino acids inside of you that are great for your health. Also, the lack of sugars and carbohydrates will prevent the creation of fat while keeping you full

Before Christ, South Americans have been doing this diet and living healthy lives, why don't you give it a try?

(For variety, try all kinds of corn and beans)

Sunday, January 20, 2013

Fast Ab Workout

Since we have pushed it pretty hard for the past couple of days, its time to take a load off of our bodies with an easy ab workout. It's called 6 inches 12 inches.

Start on your back with your feet elevated 6 inches off of the ground. Hold this for thirty seconds.

Now elevate your feet to 12 inches and hold it for another thirty seconds.

Repeat this workout three times for sore abs and only three minutes out of your busy schedule. Have a good workout and see you tomorrow. 

Saturday, January 19, 2013

10 Minute Daily Workout

Here is one that is all for your legs since the last few have been nothing but upper body. As always, go fast to keep up your heart rate and minimize time and this should take you less than ten minutes.

Here we go.

  • 50 Knee raises on each leg 

  • 1 Minute balance on each leg (while moving arms for instability) 

  • 50 Toe Heel Raises and Toe Raises on each leg 

  • 30 Squats 

  • 25 Lunges on Each leg (make sure that your front knee doesn't go over the front ankle)

Thanks for taking your next step towards a great body and reading! See you soon.

Thursday, January 17, 2013

10 Minute Daily Workout

We are going to pick up right where we left off last time. As always, move through these fast to minimize time and keep up heart rate. We are going to work our abs, deltoids, obliques, and back muscles today. And as always, this workout is only going to take you ten minutes!

You are going to need two weights or heavy objects (10-20 pounds) and an open space.

Lets start with our abs right were we ended last time.

  • 50 leg lifts- lay on your back and lift your legs into the air, about 6 inches and lower nearly all the way down slowly. 

  • 50 bicycles- lay on your back and crunch up while bringing your legs towards your face, kick each out back and forth

  • 2 Minutes front plank, 45 seconds each side plank 

  • 3 by thirty second supermans with ten seconds break between each (on stomach, raise arms and legs in the air so you look like superman) 

  • 30 Arnold Presses (hold weights next to shoulders and press upwards)

That should do it folks. By tomorrow, your upper body and core should be aching, so we will focus on your legs for the next day or two while you recover. 

Anytime, Anywhere: Heel Raises

This is an easy one that will give you great calves with regular reps of 50-100 every day. You can do this almost anywhere anytime you have to just stand there for any amount of time.

Start with your feet flat on the ground and lift up onto your toes, slowly lowering down until your heels nearly touch the ground, then raise up again.

Do this religiously for toned calves.

Wednesday, January 16, 2013

Ten Minute Daily Workout

Here is a great workout that only takes ten minutes that you can do every day. Cycle between the following exercises as quickly as possible to keep up your heart rate and minimize the time it takes to do the workout. You can do this any time, as long as you have a chair and an open floor space.

Here it is:

Start with the bigger muscles, to minimize their use when you are working out your smaller muscles. 
  •  30 "Under Chair" pull ups (lay under the chair, grab the seat with your legs extended, and pull up) 

  • 30 Push-ups with side planks (push up, then move into a side plank, alternating sides

  • 40 Dips (hands on the edge of the chair, feet out, dip down till arms are at a right angle)

This kid has the right idea
  • 40 Chair Curls (grip the back of the chair and curl normally) You can grip the chair in whatever way is most comfortable. There is no picture because it is fairly self explanatory.

  • Finish this workout up with 3 minutes of plank and one minute of side planks

Tomorrow we will work more on your deltoids (shoulder muscles) and abdominal muscles as well as external obliques.