Category: Fitness Motivation

The Lazy Way To Getting Fit

The Lazy Way To Getting Fit 

By fitness guy


How can you be lazy and get in shape? Everyone that wants to get started, or is scared to get started working out and changing their diet to become more healthy thinks that it is a giant change in your life.

I would like to warn you not to make too much of the changes that you need to make.

Small Changes – They will add up

You Should Eat Way more than this

Sure you need to change your diet. Sure you need to exercise but to get started in a healthy lifestyle you do not have to do much more than eat better and get 30 minutes of exercise a day.

The changes that you make have an immediate impact to make you feel better and to actually be healthier right away but you still have the opportunity to be lazy a lot of the time.

Don’t Push Too Hard – Let Your Body Change

I remember the first time that a lazy attitude to exercise first hit me. A few years ago when I started running. I had never really run before and the guys that were experienced were giving me tips.

Stretch, start slow and start getting faster every week, try to change my route to keep things interesting. And you know what the last, most important tip form the seasoned runners was.

Don’t push yourself too hard. Don’t hurt yourself by running all the time as you get started.

When you start to exercise you are going to be working out a half hour each day, six days a week. This will not be running from dawn to dusk.

The change in your life to fitness will mean that you will wake up and work out or work out in the evening for a half an hour to get yourself in better shape and then stretch. You can even do this watching TV. Last night I did exactly that.

The other big change is your diet. Is it really so hard to eat better? No, all you need to do to actually to make eating easier and more healthy is to cook your food ahead of time.

If you spend some time making a few big meals on Saturday or Sunday and pack these up for meals for the week.

Get some Oatmeal or something as healthy for breakfast that will start you day quickly and easily. Get some meal replacement bars (low cal as you get started) and you have the makings of a lazy way to start a great diet without the hassle of cooking all the time.

So do you believe it? You can start a lazy way to get in shape and still change your life for the better.

Sure there is a time everyday that you will definitely not be lazy. If you get into action making food it will give you a bit of lazy time later. But, if you are smart, workout hard and eat right this lazy way will hep you to get in great shape without the stress that you have to give up everything in your life.

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How Fast Can I Get the Body I Want?

How Fast Can I Get the Body I Want?        By Steve                    

toned abs

Be honest, you’ve said the following sentence before:

“I want to lose 20-50 pounds, and I’d like to pack on some muscle too…but not too much! Can I do this in 2-3 months?”

I know you have, because I certainly did when I started training. Men want to know “the secret” to a thinner waistline, but also get bigger arms and chest… Meanwhile, women ask how they can lose weight while getting more toned, without getting too bulky.

If you’ve had those same thoughts, then today’s article is for you.

Today we’re going to dive into these goals, and how to best go about them. Keep an eye out for Part 2 later this week.


What We’re After

I know why we have those goals of “smaller waistline and bigger/toned muscles.”

We’ve been listening to and following the image put forth by the infomercials, magazines, and advertisements – that in just 90 days with a few workouts (or one key piece of equipment) – we can accomplish everything we want:

  • Shredded, six pack abs!
  • Lose stubborn “belly fat!”
  • Bigger chest and arms!
  • Hot women falling all over you!

For women, the message is only tad different:

  • Lose stubborn “belly fat!”
  • Tone your hips, butt, thighs, arms!
  • Get that bikini body!

Regardless of which camp you fall into, you see these commercials full of professional fitness models and genetically flawless dudes, and then we look at ourselves in the mirror…and we decide enough is enough: we want to look like them!

And here’s a program that tells us we can get there in just 30 minutes a day, 3 days a week, for 90 days. And thus we get started. 90 days later, we’re slightly closer to our goal, but we didn’t build a lot of muscle and we only lost a bit of weight. So we freak out: “those other people got results, but I only lost a few pounds and I don’t have women falling all over me. What did I do wrong?”

Forgetting the fact that I can pretty much guarantee the actors/models in those ads definitely did not use the program they’re advertising to get fit, these programs aren’t even designed with you in mind.

Don’t worry, we CAN turn you into a superhero. It’s just going to mean going about things a bit differently…

Okay, but I want to lose fat and gain muscle…


If you are trying to lose ‘belly fat’ and also get bigger and stronger, it’s incredibly difficult to do both at the same time. It’s just how our bodies work.

Which then might lead to your next question:

“Well, Steve, I want to gain muscle and lose weight, but I have no muscles and I have a gut. What do I do first? WHY CAN’T I JUST DO BOTH AT THE SAME TIME!?”

Putting on weight (be it fat or muscle) requires eating more calories than you burn every day.

Losing weight requires burning more calories than you eat… so if you have these two goals, it can feel as if you are watching a battle of tug-of-war. If you try to do both at the same time, neither side can get an advantage and you’ll struggle to see any discernible results in either direction.

OUR RECOMMENDATION: For most people, the first thing we recommend is to drop your body fat percentage: put the focus on fat loss (notice I didn’t say weight loss) and maintain the muscle you already have. Once you get your body fat percentage down to a specific level, you can then turn your focus to packing on muscle.

Here’s why we recommend this:

  • Carrying extra body fat isn’t healthy: if you’re already overweight, packing on MORE muscle and fat is going to push you farther away from a healthy body fat percentage (which is our ultimate goal).
  • Build momentum early. Losing weight, for most people, is an easier and faster process than building muscle. When you get rid of the body fat covering up the muscle you already have, you’re going to build up emotional and mental momentum.
  • Create a great starting point: Physiologically, when you get rid of excess body fat and are down to a level that you’re happy with, you can adjust your training and nutrition so that your whole body, all the way down to the cellular level, is now dedicated to a single cause: BUILD MUSCLE!

So, what should your game plan be? Here are a few strategies to drop weight while retaining as much muscle as possible:

  • Focus primarily on Paleo-type foods
  • Eat more carbs on workout days, especially right after your workout (sweet potatoes, fruit, rice)
  • Eat more fat on non-training days (almond butter, avocado or guacamole, nuts)
  • Always eat enough protein (lots of chicken, fish, and a protein shake here and there)
  • Get enough sleep!
  • Consider working out in a fasted state – as explained in our article on Intermittent Fasting.

Combine the above diet advice with three types of exercise:

  • Strength training
  • Walking (or any activity you enjoy that gets you moving)
  • Sprints or jumping rope

When you strength train, your muscles are broken down and need to recover. The calories you are consuming during this period are used to rebuild those muscles and recover, keeping them strong. When you walk (especially first thing in the morning, in a fasted state), you don’t tax your body enough to need to pull from your muscles’ fuel stores. Instead, you pull from the fat you already have.

Win win win.

ONCE YOU’VE DROPPED YOUR BODY FAT LOW ENOUGH (somewhere between 10-15% for guys, 18-22% for women), you can adjust your diet to consume more calories/carbs on training days and start building muscle – making adjustments along the way.

how much weight can I actually lose?

Athena Final Before and After

For most Rebels who email us, your first step should be to cut down your body fat percentage by combining healthy eating with strength training. If you happen to be super skinny, you can probably skip straight to the “how to get big” article!

Your next question might be, “Just how quickly can I lose the fat then?”

We’ve shared tons of success stories here on Nerd Fitness where people have lost 100+ lbs in a year, and even one story where Anthony lost 200+ pounds in a year.

Before After Anthony

Whenever we post these stories, we receive a few dozen emails from people saying “But that can’t be healthy, to lose all of that weight so quickly.”

Our response is always the same: every person will react to strength training and healthier eating decisions differently. If somebody is incredibly overweight, and they switch to a healthy diet and proper exercise and stick with it for months and months, their transformation COULD be drastic and also completely healthy.

In this nerd’s humble opinion (and I am not a doctor), any day spent 200+ pounds overweight is unhealthy, and the faster we can get a person down to a healthy body fat percentage, the better (provided it’s done in a sustainable, healthy way).

We encourage people to NOT starve themselves, to NOT overexert themselves with exercise, and to listen to their bodies. The Nerd Fitness path involves healthier eating decisions, building exercise habits, and months and months of dedicated work! Depending on your situation, you could lose anywhere from .5 lbs to 5+ lbs a week and be completely healthy. Everybody is different, so if you are concerned about your rate of weight loss, be sure to check with your doctor.

One BIG factor here: If you are strength training and actively trying to preserve the muscle you have, the weight will drop off more slowly than if you solely focused on eating better and eating less and exercising as much as possible at all costs. However, in the long run, we believe most people find this route preferable.

Again, our goal is not pure weight loss. It’s building a body that is healthy and gives you confidence. Don’t just focus on the scale, but the big picture.

what’s really possible?

steve push ups

Here’s the truth: we’re human beings. Yes, we are capable of freaking amazing things, whether it’s Joe transforming, or Saint getting in incredible shape for his wedding, Anthony dropping 200 pounds, or Bronwyn becoming an actual superhero.

Unfortunately, unlike in superhero movies, there’s no super serum we can take to turn us from Steve Rogers into Captain America in a matter of minutes – or even in a matter of months! No matter your desired level of superhero status, it’s gonna take hard work! And a crazy amount of patience and dedication.

Focus on the fundamentals above, be aware of these tricks up the Emperor’s sleeve.

1) Those magazines, DVDs, infomercials and books are designed to prey on your insecurities about your body, and paint an unrealistic picture of what you can accomplish in a few short months. Not cool! They don’t want to get you healthy; they want to sell products. If they got you healthy AND taught you how to keep going, you wouldn’t need them anymore!

2) Unless you’re a member of the X-men (if you are, let’s hang out), or on steroids, it’s brutally difficult to build lots of muscle while simultaneously losing fat. As explained above, to build muscle, you need to eat a caloric surplus so the extra calories go into muscle building. To lose fat, you need a caloric deficit so your body is forced to burn fat for energy. How does one eat too much and too little at the same time? It’s kind of like trying to thread a needle while riding Space Mountain after eating a gallon of Dippin’ Dots. Not impossible, but certainly no walk in the park.

Fortunately, if you are just getting started with strength training, you can make some SERIOUS strength gains (which is not the same as muscle gains) while simultaneously losing weight. We’ll explain that in Thursday’s article.

3) If you’re trying to lose weight and the scale went up, you probably did NOT build muscle. We get this quite a bit too, from people that are overweight and in their first two weeks of attempted weight loss.

The conclusion they come to, thanks to what we’ve been told, is “muscle weighs more than fat, so I must have put on muscle!”

Building muscle is not as easy as you’ve been told, so it’s likely that you:

  • Put on fat, and ate a caloric surplus. Or, most likely, you:
  • Are carrying additional water weight, or your first weigh-in was in-accurate. Remember, the scale lies. Increased carb/sodium consumption for a few days, menstrual cycle for women, or any number of factors can give you a totally inaccurate starting weight, or progress weigh-in.

If you are overweight, the scale should be trending down if you are eating properly and exercising. If after a month you’re not seeing results, or the scale is going up, we’ll need to make some small adjustments to your diet (look at your total calories and the sugar/grain consumption).

Yes, you can EVENTUALLY accomplish each goal if you have a solid plan to follow, and you’re dedicated. Becoming Captain America, Black Widow, or Katniss Everdeen is possible. It just depends on how badly you want it, and what you’re willing to give up to get it.

I can tell you building a body to be proud of is absolutely worth it, but you’re much better off building that superhero frame one step at a time, instead of all at once!

But I’m ready to see Results now

alarm clock

I hear ya! Look, I would LOVE to get you in killer shape for your wedding in two months and help you lose 50 pounds, and give you a bigger chest and arms (or ‘toned’ arms and legs), and make you look like Daniel Craig in James Bond or “famous action star in big movie.”

Unfortunately, here on planet Earth, in a place we call “reality,” we have to attack this differently than in Hollywood. We’re much more interested in getting you down the proper path, with a strong, solid base, that sets you up for year after year of success (rather than for 15 minutes during a movie shoot).

I want this article to become a resource for the Rebels who are confused about weight loss – so let’s hear your questions! I guarantee if you have one, there are a dozen others with the same question, too. And remember, keep an eye out for Thursday, where we’ll talk about the other side of this coin: muscle gain!

What else can I answer for you about healthy weight loss? What tips do you have for your fellow Rebels?


PS: We have 650+ free articles and dozens of free workout plans on Nerd Fitness, but if you’re looking for a comprehensive course that covers all of this stuff, check out the Nerd Fitness Academy – level up a character by completing quests and missions, follow the workout plans, and level up your nutrition to get started down the path to life as a superhero.


photo source: Ray Sawhill: Tone your butt, Ray Sawhill: 22 minutes

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Where’s The Gym Etiquette?

By michael

Universal Power-Pak 445 Adjustable Dumbbells with Stand (Combo)


Gym Etiquette In Your Fitness Center

– Several years ago I wrote an article about gym etiquette and several pet peeves that you may also see at your gym. About five years have past since I wrote it, some things like technology has changed, but one thing is for sure, some people still have no gym etiquette. Well with the new year upon us, gyms all around are packed with members, some of which just might have you shaking your head. There is a thing called gym etiquette that many just need to learn because some people just act like they are the only one working out in the gym.

Presenting yourself in a respectful manner, obeying your gym or health clubs rules, and respecting others and also the gym equipment is all a part of having gym etiquette.

So, when it comes to gym etiquette, here are some that can get the blood boiling.

1- Leaving Weights Everywhere

It might be impressive to load the leg press with weight but it just isn’t cool to leave all the weight on the machine when you are finished. If your manly enough to do all that weight then be a man and remove it. This will often cause someone to think the machine is being used or maybe they just are not physically able to take all that weight off so they will avoid it all together. Leaving your

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‘ href=””>weights on the machines, bars, or on the floor is just being inconsiderate to other members. Show some gym etiquette and put the weight away after using them.

2-  Cell Phones

This one is quickly become one of the top gym pet peeves because everyone has a cell phone nowadays. If you have so much going on in your life that you have to be on the phone your entire workout then maybe you should hire an assistant. An emergency situation is one thing but being on the treadmill talking about the TV show you watched last night can wait. Working out and trying your best on a piece of cardio equipment can be hard enough without having to hear all about the entire life story of the person next to you. Put the cell phone away and concentrate on getting your workout done. You just might be able to workout more than just your jaw that way.

3- Not Cleaning Your Sweat

This should be a no-brainer but amazingly I still see it. If you are working out hard and have worked up a sweat than good job to you. It does show your working. But it doesn’t mean you can leave a small swimming pool of your sweat behind for others to clean up. Just can’t figure this one out. Have some gym etiquette and clean up after yourself because it shouldn’t be the job of the next person to clean your mess.

4- Using the Equipment to Lounge

The way they make these new exercise machines you can really target the muscles you are working in a safe and effective way. Most of these <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00L4NCBHW” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

Elliptical Bike 2 in 1 Cross Trainer Exercise Fitness Machine Upgraded Model
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‘ href=””>exercise machines have a seat and many people think once they sit on a machine then they have complete ownership to it and no one else can use it. The way most gyms set up there exercise equipment is to perform the exercises in a circuit, so you shouldn’t be lounging on any machine. Just because there is a seat at the machine doesn’t mean you can sit on it all day and shoot the breeze with someone. If someone is looking to work in with you on a certain machine then show some gym etiquette and let them work in. True, these machines are now advanced and more comfortable but I have yet to see one that is a recliner with a remote control.

5- Slamming Down the Weights

This is one of my personal gym pet peeves that drives me crazy. I often see guys throwing the dumbbells around sometimes cause they are heavy or sometime to inflate their ego. I must have missed the memo stating this makes you more of a man. If you can’t control the weight maybe you shouldn’t be doing it. Slamming the dumbbells can often get them loose or even crack them. Trust me, there is no need to drop dumbbells when doing curls, or chest press no matter what the weight is.


There you have it, my revised list of gym pet peeves, that show the lack of gym etiquette for many. Yes, there are more but I will keep it to five for now. My blood pressure is rising just writing this so I think I better go get a workout in to get rid of the stress.

If you have a gym pet peeve showing lack of gym etiquette then feel free to vent and leave a comment.

Here is a good video about gym etiquette….


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Eight Ways To Boost Your Metabolism

By fitness guy

Ways To Boost Your Metabolism

One way that you can keep a trim figure is to increase your metabolism. Giving your metabolism a boost will not only give you increased energy, but it will also help you burn more calories even while you are at rest. Here are 8 things you can do to help boost your metabolism.

Ways To Boost Your Metabolism

1. Eat small meals. Having about five or six small meals per day, instead of eating three large ones, will help keep your metabolism going at a higher rate. This regularity will keep the body from hoarding food and turning it into fat.

Ways To Boost Your Metabolism

2. Build muscle with s. Since muscle is able to burn a lot more calories than fat, it’s a great idea to do some training and build up muscle tone. It will only take a few times a week of training to start gaining more muscle. The key to this is to go slowly while lifting and always work towards using a heavier with less repititions.

3. Get enough vitamin B. Vitamin B12 is an excellent energy boosting supplement. Not having enough of this in your system can make fatigue set in during the day. Taking the recommended amount which is listed on the supplement bottle is all that is needed.

4. Don’t starve. Starving yourself will only trigger the body’s mechanism to store food. It’s goal is to keep you from starving to death during a famine, which is what it thinks is happening when not enough food is eaten. This reaction turns anything that is consumed into fat and is stored for later.

5. Eat breakfast. Breakfast is an important way to help the body get ready for the day. It has spent all night going without food and now needs some form of nutrition to get energized for whatever activities are in store for it. The best thing to eat is something that is light in calories and high in protein. Yogurt with fruit and a couple of nuts is a great breakfast that will turn your metabolism on and keep you full and satisfied until the next meal.

6. Don’t eat right before bed. Eating right before bedtime does two things. First, the body can’t rest properly since all of its energy is going to trying to digest the large amount of food that was just stuffed into your stomach. Secondly, your body won’t be able to use any of the energy gained from this food and it will be stored as fat!

7. Drink lots of ice cold water. Water is the fluid that makes up most of the human body and it also moves toxins through the body. Drinking eight glasses of water a day is what’s needed to keep everything working properly. These aren’t gigantic glasses either, just eight ounces per glass is plenty. If you drink your water ice cold, then it helps to boost your metabolism because your body takes more energy to process the cold water.

8. Get enough sleep. Believe it or not, getting a good nights sleep is critical to your metabolism. You need to give your body plenty of time to relax and re-energize for the next day.

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How to Structure Your Workout Week

By fitness guy


One of the most important things that you can do when you are trying to get in better shape or to get in shape in the first place is to have a weekly schedule.

There are three things to look at in this schedule and if you set your priorities or goals in each of these area you will be more successful in your workouts

Here are the important structure parts of your workout week >>>

1. When do you workout – We all know, at least your should know that working out in the morning is the best time to workout. The reasons for this are obvious.

By working out in the morning you have less excuses, a fresh mind, no plans already, and this is also the best time becasue you will be able to get the metabolism running right away.

If you do not workout in the morning than the next best time would be lunch or in the evening. The eveing is good for a lot of people but depending on your social life this may be a problem.

So make sure you are not going to have trouble with your workouts getting in the way of the rest of your life or you will start to resent the workouts and start skipping them.

2. Energy to workout – It is important to make yourself have the energy to workout or the workouts will go badly.

This means that you should workout well hydrated as well as making sure that it is far enough away from a meal so that you are not bloated.

Also make sure that you are eating well all day long. Eating 6 meals a day is not jsut a good idea but instead is a great way to keep your blood sugar level.

3. How to workout – No matter what you do you need to have a schedule for what kinds of workouts that you want to have.

You should have at least one weight workout, preferably two and these workouts should work your entire body. I choose to do these workouts on Monday and Friday.

Next you need to figure out your cardio workouts. I like to mix up my cardio and that is to do biking, running, street hockey, and using an elliptical trainer.

You don’t have to do this all at once and really you want to work up a sweat in at least a 30 minute workout for three days a week. This altoegether will lead to five days working out a week wich I think is easily enough to get in great shape in no time.

Working out with these three ideas in mind should help you out to get your body and mind in the shape that you need to make sure that you are always feeling and looking great.

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New Years Resolution Plan – Day 1

By fitness guy


I am really excited about this week. Actually I used to always get excited about new years resolutions and the anticipation of a new me in the new year.

I used to set a complex set of resolutions every year and then would promptly let them slide after the second week of the year and quickly forget them so that I would not have to deal with the disappointment of failing to make the changes necessary.

The last couple of years I have avoided new years resolutions really so as not to disappoint myself.

So this year I have changed. This week I am going to show you how to change you life for the better and give you a better chance to keep yourself on track. This is what I will cover over 4 posts.

Building Great New Years Resolutions

1. Today, we will do this little intro
and I will also write about looking back over this past year.

2. Tomorrow, I will write about your goals for next year

3. Day 3 will deal with how to identify and use your strengths and weaknesses. You need to know what you have to work with.

4. On this last day we will see how to make sure that you put action steps in place so that you will be able to successfully declare victory in your resolutions as well as looking at your values and the affect they have.

Today you need to look back. Try to get a couple of pieces of paper and see what the last year dealt you both good and bad and start letting the ideas of what you want to see in 2010 swirl around. You don’t want to commit to anything but we all know what we would like to see in our future and unless we start taking steps our dreams will never materialize.

This is what you need to do. On one sheet of paper draw a line down the middle and on the left side write down all the great things from last year, both things in your control and things our of your control. On the right side of the paper do the same with all the bad things and disappointments. Once you have this list all written out I hope you feel good about this last year but maybe not. This is a really in your face way to bring everything that has happened to the forefront and is a method that I use anytime that I am feeling a little out of control. You have no way to know what to do next if you do not know where you have been already.

So just do this one exercise. This is a tool that will make tomorrow a lot easier and tomorrow is the exciting day of looking at what you want to see happen next year.

Ready to move forward? Here are the rest of the posts:

Day 2 of creating great new years resolutions
Day 3 of creating great new years resolutions
Day 4 of creating great new years resolutions

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Best Cardio Workouts You May Be Missing

By michael

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The Best Cardio Workouts You Should Try

-We all know the importance of cardiovascular training but some of the best cardio workouts you may not even be doing. If you find yourself bored with treadmills,elipticals,bikes, or any other cardio machine, then keep reading to find out the best cardio workouts you may be missing out on.

Doing the same piece of cardio equipment over and over will lead your body to adapt to it. This is going to halt you from getting the results you could if you challenged yourself by doing different types of exercises. Adding these exercises to your warm ups and workouts should spark greater results. Let’s now check out some awesome cardio workouts you may be missing out on.

The Warm-Up

The importance of getting a warm up in is crucial to a successful exercise program. A 5 to 10 minute warm up will get the body ready for the workout you are about to do. I am sure you know of the cardio equipment to do this on but you may not realize other alternatives to warm up.

A great alternative to cardio machines for a warm up would be wood chops, dumbbell swings, or burpees. These are are all full body exercises that get the blood flowing preparing you for your workout.

The Workout

Here are some of the best cardio workouts you may be missing.

* Jumping Rope
Some of the best conditioned athletes in the world are boxers and the one thing you see them all do is

‘ href=””>jump rope. Jumping rope gives you a great calorie burning workout and is a great mind -body-connection. Jumping rope also is great because it really takes no investment.

* Stadium Stairs or Hill Sprinting
This is definitely one of the best cardio exercises to build a rock hard lean and powerful body! You can do a form of interval training here as you can sprint up and then walk down. Try it and I am sure you will agree that this is one of the best cardio workouts.

* Sprint Style Swimming Workouts
This type of swimming is a more muscular workout than if you were doing a steady state distance swimming. This type of swimming is the same concept as sprinting as it really burns calories. Remember when it comes to getting results….you need intense training.

*Heavy Bag Punching or Kicking
These are some of the best cardio workouts and they are also a good way to get out some frustration. If you don’t believe this then try hitting the bag for a minute and tell me it isn’t burning some calories. Another great thing about these exercises is it give you a mind body connection, something you really don’t get on cardio machines.

*Dumbbell Circuits
When done properly this is one of the best cardio exercises . With <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B000VCDXNS” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

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‘ href=””>dumbbell circuits, you can alternate between full body exercises to get great fat-burning results. With a dumbbell circuit you can do an exercise for lower body then follow with an exercise for upper body and keep repeating. A good example would be to perform 1 set of squats, push-ups, lunges, bent over rows, step ups, and finally shoulder press, with minimum rest in between exercises. You can then repeat the set again. Great cardio workout.

*Bodyweight Training
Bodyweight training is great for people just starting out but also can be used by the more advanced. Such exercises as bodyweight squats, burpees, pushups, bear crawls, mountain climbers, jumps, and planks, can all be done almost anywhere and don’t need any equipment to do them. The more experienced exerciser can add these to there current routines to super set and burn more calories.

* Exercise DVD’s
I listed exercise DVD’s because there are going to be times when you may have very little time or maybe bad weather can’t get you outside that a quick structured workout may just be what you need. There are several good dvd’s that can really get your heart rate going in minimal time. <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00GSBMW2Y” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=”

Tony Horton's P90X3 Base Kit - DVD Workout
Current Price: $139.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

” href=””> P90X3, <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B002QZ1RS6″ data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

INSANITY Base Kit - DVD Workout
List Price: $144.80
Current Price: $144.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

‘ href=””>INSANITY, and <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00DDBS2JE” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=”

Shaun T's FOCUS T25 Base Kit - DVD Workout
Current Price: $139.80
Prices are accurate as of 01/01/2015 at 11:36 AM.

” href=””>T25 are just a few.


I hope I have given you some new ideas of some of the best cardio exercises you may not be doing to get results. There is no excuse to stay bored on a piece of cardio equipment that you despise on doing. If you continue to do things that you do not like and or bore you, then the chances of you sticking with your program are slim. Even the best cardio exercises will not work if you don’t stick with them and raise your intensity levels.

Here is a video of a good cardio workout exercise using a kettlebell.


© Exercise and Nutrition Tips, 2015. Written by admin

Post tags: best cardio, cardio, cardio exercises, exercises in Categories: cardio training

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Stick To Your New Years Resolutions With These Tricks

Sоmе реорlе lіkе tо jоkе about gіvіng up thеіr New Year Resolutions for Lent. It’ѕ gооd for a lаugh, but also іlluѕtrаtеѕ hоw mаnу реорlе give up on thеіr gоаlѕ аѕ ԛuаrtеr оnе draws tо a сlоѕе. Fоr some, it’s hаrdеr than thеу thоught іt would bе. For оthеrѕ, a long-term grіnd makes the whоlе thing tоо tedious to саrrу out to fruition.


If уоu’rе hаvіng trouble sticking tо уоur rеѕоlutіоn аѕ thе weather grows wаrmеr, trу оnе оf thеѕе trісkѕ frоm рrоduсtіvіtу еxреrtѕ tо рuѕh thrоugh and kеер that рrоmіѕе you mаdе to уоurѕеlf.

Inѕеrt Tіmе Lіmіtѕ

Rеѕоlutіоnѕ wіth nо clear bеgіnnіng or еnd аrе destined fоr fаіlurе. Humаn bеіngѕ аrе mоtіvаtеd bу success аnd bеnсhmаrkѕ. Try рuttіng уоur resolution іntо a tіmе frаmе аnd ѕее how much bеttеr уоu feel аbоut it.

Bad Example: “I will never еаt ісе cream again.”

Gооd Exаmрlе: “I wоn’t еаt ісе сrеаm until I reach mу gоаl wеіght.”

Gеt Bасk оn thе Hоrѕе

If уоu’vе already quit оn уоur rеѕоlutіоn, саll a Mullіgаn аnd ѕtаrt аgаіn. Forgive уоurѕеlf fоr your еаrlіеr mіѕtаkе аnd start frеѕh tоmоrrоw morning. If уоu mess uр аgаіn іn thrее wееkѕ, gеt bасk оn the horse аt thе beginning of wееk four. A lіttlе progress beats nо рrоgrеѕѕ at аll.

Bаd Exаmрlе: “I gіvе uр. I’ll nеvеr run a 10-mіnutе mile.”

Gооd Example: “A 10:30 mіlе is bеttеr than no mіlе аt all, and wе’ll ѕее іf wе саn’t hіt 10:15 bу Sрrіng Brеаk.”
Write іt Down

You’re always еxсіtеd about your rеѕоlutіоn оn January 1, but іt slides іntо thе bасk оf уоur аttеntіоn аѕ thе wееkѕ rоll bу. Write уоur gоаl dоwn ѕоmерlасе уоu’ll see it оftеn, lіkе a роѕt-іt оn your mоnіtоr, a note оn your steering whееl, оr іn drу-еrаѕе mаrkеr on уоur bathroom mіrrоr.

Bаd Exаmрlе: Leaving the bar napkin you wrоtе thе rеѕоlutіоn on іn уоur junk drаwеr.

Good Exаmрlе: Sеttіng a саlеndаr аlаrm оn уоur phone to call уоu every mоrnіng and rеmіnd уоu.

Bribe Yourself

Brіbеrу gets a bаd rap. Yоur bоѕѕ brіbеѕ уоu tо come to wоrk. Yоu teachers bribed уоu with gооd grades. There is absolutely nоthіng wrоng with bribing уоurѕеlf for small ѕuссеѕѕеѕ with your resolution. Just bе ѕеnѕіblе wіth the rеwаrd.

Bad Exаmрlе: “If I make it thrоugh the mоrnіng wіthоut smoking, I gеt a cigarette аt mу lunсh brеаk.”

Good Example: “I’ll put thе money I wоuld ѕреnd оn cigarettes іn a jar, thеn splurge оn a ѕhорріng ѕрrее whenever іt hіtѕ $200.”

Fіnd a Buddу

Fеw thіngѕ improve уоur ассоuntаbіlіtу like hаvіng tо ѕhаrе уоur рrоgrеѕѕ with ѕоmеbоdу уоu care аbоut. Find a workout раrtnеr for еxеrсіѕе rеѕоlutіоnѕ, a wеіgh-іn buddу fоr wеіght lоѕѕ resolutions, or just a mutual соасh tо demand рrоgrеѕѕ reports.

Bаd Exаmрlе: Cоmрlаіnіng tо frіеndѕ аbоut hоw уоu nеvеr асhіеvе уоur rеѕоlutіоnѕ.

Gооd Exаmрlе: Meeting wееklу wіth a frіеnd tо dіѕсuѕѕ rеѕultѕ and ѕtrаtеgіеѕ.

Narrow thе Focus

Sоmе rеѕоlutіоnѕ аrе ѕіmрlу too brоаd, оr tоо ѕwееріng, to be rеаѕоnаblу ассоmрlіѕhеd. If you fіnd you’re fruѕtrаtеd with уоur rеѕоlutіоn because you fееl уоu never make hеаdwау, thіѕ соuld bе whу. Reassess the gоаl аnd thеn rерhrаѕе it іn a more mаnаgеаblе format.

Bаd Exаmрlе: “This year I rеѕоlvе to lоѕе wеіght.”

Good Example: “I’ll lоѕе 12 pounds thіѕ year, at a rаtе оf one роund a month.”

So, whаt rеѕоlutіоnѕ hаvе уоu drорреd іn уоur lіfе? What dо уоu thіnk wоuld hаvе hарреnеd іf уоu’d аррlіеd оnе of these ѕtrаtеgіеѕ?