Want to FINALLY see your abs? Here's how to in 3 EASY steps.

   Since getting into weight lifting/body building again, and I say again because this has been an on again off again obsession for me since high school, I have never been able to really see my abs and still posses the strength to lift what I want.....Until now that is!!! Let me give you the three steps I have been following to get results.

But first: My before picture from February 2015:

Before picture taken around February 22nd 2015.

In this picture I weigh approximately 207 lbs and 22% body fat (according to Army measurements)



 Step 1: Prepare Yourself Mentally and set a Goal

   This step was easy for my wife and I this year, as we are going on a trip to Morocco as well as having a photographer friend take a fitness couple photo shoot some time near the end of summer 2015. So, my goal: Get below 15% body fat while continuing to be able to meet the 1,000 lb club minimums as well as keep other peripheral records ( curl, etc.) at my current max or close to it. AND...finally see my abdominal muscles.

So, what are you waiting for, give it some thought and determine your goal...RIGHT NOW!




  As you can see above, on June 4th 2015, about 4 months after starting towards my goal, I am getting very close. Down from 207 lbs to 190, down from 22% body fat to 16.4%.

Step 2: Meal Prep

   You have heard it before I am almost sure, and if not then here you go. ABS are made in the kitchen people. Well in all reality ABS are of course made by exercise by they are SEEN by proper diet and nutrition. Remember, a diet does not mean eating less it just means a consistent pattern of eating habits. Now, I won't try and argue meal prepping is easy as my wife does it for her and I. However, I will tell you....IT WORKS! Once you have figured out your calorie intake daily to meet your goals, determine a meal plan which works towards your goal. Also remember to eat the proper amount of protein, carbs, and fats!

June 5th, 2015 Abs are finally showing

Step 3: Proper Exercise Program for your Goals

   There are so many different types of exercise programs available to you. Unlike in the past, a quick search on Google or Youtube and you have thousands of free exercise programs with in depth detail to follow. However, unless you know the correct balance of strength training (weight lifting) and cardio to meet your goal, you will not be working towards it as fast as you could be.

   Remember my goal, which included body fat loss and strength retention? This means I must still lift weights almost daily to keep my muscles strong. Yet I need a steady cardio program as well to help increase my energy expenditure for the day to lose the body fat I want to lose.




Dead lifting almost 2 1/4 times my BW. Photo June 5th, 2015



Bad leg genetics? YES. Does it matter? NO...Work hard and see results. Photo June 5th, 2015

 





    So, now that you know it is possible to see the results you want with three easy lifestyle and mental changes. What are you going to do about it? The results you want, strength and body, are waiting for you. You just need to decide to make a change and go get it today!

 

    Stay tuned come late Summer for my final results!

 

~ D

Read more ...

COUNTDOWN: 5 Changes to make for your Summer exercise program

The first day of summer is approaching FAST. June 21st 2015 (also Fathers Day) is just 2 weeks away. This means warm weather, LOTS of sun, and plenty of days at the beach or lake if you are the water type like me. There is no need to drastically change your lifestyle though. Here are 5 easy tips and tricks to modify your current exercise program and daily actions to help get the best bod this summer!

Number 5: STOP running and start HIIT

I have preached the benefits of High Intensity Interval Training HIIT on several previous blogs, and I will do it again now. The amount of energy exertion and aerobic and anaerobic benefits during a HIIT session are off the charts! You will start to breathe easier, develop muscle endurance like you have never known, and best of all shred your stubborn belly fat like never before. Trust me....

                           Number 4: Start a program with Compound lifts and less rest

Ever wonder why Crossfitters are so jacked? How about that guy or girl you see always using the barbell for squat cleans and dead lifts? The answer is simple. Compound movements elicit the use of several major and minor muscle groups to properly and successfully complete each repetition. If you want to lose body fat and build lean practical and functional muscle, this is the way to go. Replace your boring shoulder presses with a similar exercise to that shown above. Start with a dumbbell clean and then press overhead. This alone adds close to 500% of muscle recruitment compared to the latter.

Number 3: Change up your scheduled cardio and strength training times



There are several benefits to changing your normal routine for summer. First, your body starts to get complacent with exercise over time, this includes both cardio and strength training. Changing your normal routine can and will help you break through plateaus as your body is forced to adjust to the change and adapt to overcome it. Second, if you are like me and most Military service members you primarily conduct cardio in the morning and strength training later in the day. However, it is difficult to complete a good solid strength training program without a gym. This limits you ability to enjoy the season in the afternoons if you are stuck in a gym for hours. Wake up early, complete some weight lifting in the AM and then go outside for a quick round of HIIT like sprints in the afternoon. Cut your afternoon workout time in half and enjoy the day! Which brings me to Number 2...

Number 2: Exercise outside!!!



It's the summer! Enjoy the life sustaining benefits of sunlight and warmth. Do not feel like you must be in the gym only to complete a good strength training workout, or cardio for that matter. Like I stated earlier sprints are a great way to workout outside, and the sunlight and warmth will help elevate your heart rate for maximum fat burning. I also enjoy completing a nice workout in the sunlight when possible. My example exercise: Take one Olympic bar and some 45 lb plates, one kettlebell, and a circular track. Do some circuits of light jogging for about 400 m, followed by clean and press, and kettlebell swings. Repeat 8-10 times and feel the burn, and enjoy the results!

Number 1: Meal prep, Meal prep, Meal prep!!!

The absolute worst mistake to make this summer is having a great exercise plan and then not ever seeing any results because your travel or leisure time influences you to make unhealthy eating choices! The answer to this problem, you guessed it: MEAL PREP. There are tons of Youtube videos and blogs alike out there to help with basic meal prep and this simple technique will help you stay full longer and help alleviate those unhealthy food choices while out and about. Enjoy your summer!

~ D







Read more ...