I have a buddy of mine who literally is busy 14+ hours a day, Monday through Friday. He is looking to get stronger and in better overall health and doesn’t have the time to get to a gym. Respecting that he doesn’t want to take the easy way out and use his constrained schedule as an excuse, I am advising the following for him or anyone else with limited time.
Every day he will perform 5 minutes of one specific exercise. I recommend he perform these exercises in the morning so he isn’t too tired or distracted at the end of the day, this way he is assured to have gotten in his workout. His goal is to be progressive each work out, i.e., looking to do better than last time. The approach is simple: he will do as many reps as he can in good form, rest long enough to “almost recover” and then do more reps. He will repeat this process until 5 minutes has transpired. He will total up all his reps (or time) and notate his performance. Notation: A goal can be to perform more reps/time for the first set compared to that of the previous workout OR shoot for a higher total number of reps/time for the 5 minute period. Either way, progression and accurate record keeping are important. To reiterate, 1 exercise per day for 5 minutes. He will rotate through these exercises every 4 days. These are the 4 movements, done in this order:
Body Weight Squats:
All exercises will be performed using whatever modification necessary to allow for safe execution and always, using good form. Hard Work, Smart Training and Consistency are key in having this program work effectively.
Attached is a spreadsheet to assist in keeping track: 5 Minutes
In my opinion, one of the most underrated activities a person can do is walk. A lot of people don’t find value in walking, and that’s unfortunate because there are many benefits that can come from taking a stroll.
Walking contributes in several ways to your health and well-being. It can help you reduce weight, lower stress, improve flexibility and mobility, increase cardio-respiratory fitness, exposure to vitamin D, improve lung capacity, provide an opportunity to clear your mind or give you time to think, have alone time or spend time with a friend, reduce muscle soreness and arthritis pain, increase leg and core strength, etc., etc.
Sometimes it’s just an extra second that you need to take to make sure you and those around you are safe. A majority of motorists, especially this time of year, don’t take the time to look for non-drivers, i.e. runners, cyclists, walkers, etc. which could lead to severe consequences. As someone who cycles often, I can tell you that it’s quite dangerous on the road, simply because either motorists aren’t looking for you or don’t feel the need to yield in your favor. And I would be remiss if I didn’t point out that there are groups of cyclists who obnoxiously ride together in the middle of the road which makes it hazardous to both driver and cyclist. Regardless of whose fault it is, please just take an extra second before making turns because it’s not always cars that are sharing the road.
June 2017 will mark 11 years since Matt Brzycki and I published our book, “Dumbbell Training for Strength and Fitness”. Over those many years we are proud to say that we have sold over 25,000 copies world wide.
We haven’t produced a hard copy of the book in a while (yup, we went digital last year) so we decided it was time to offer our book again in print. It’s still the same old tried-and-true information we wrote about a decade ago, we just changed our cover and have made our book available through CreateSpace as well as Amazon. We also have a follow-up to our original book entitled “Continuing Dumbbell Training” (digital format) which offers a few new exercises in addition to another 25 workouts from strength coaches from around the country.
A synopsis: Dumbbell Training for Strength and Fitness is not your conventional how-to book. With an emphasis on safety, it thoroughly covers all aspects of proper strength training while simultaneously debunking certain myths and misconceptions such as explosive training and sport-specific training. The book shows how to perform nearly 50 exercises with dumbbells in a safe and effective manner. Unique to this type of book is the inclusion of more than three dozen dumbbell workouts that have been submitted by approximately 24 strength and fitness professionals from across the USA.
A FREE pdf of my breakdown of the five major components to improving health & fitness
Five Components of Health and Fitness
Exercise has this natural, infectious quality that most folks experience once they get going. The problem, for most, is they never seem to get going so to encourage those people along, I offer my “TRY the TRAINER” Special. Becoming fit and healthy can seem overwhelming at times, but the essence is quite simple so I emphasize a pretty much straightforward approach that anyone at any age can do.
Feel free to call to set up a FREE consultation:
908.433.4542 / email@example.com
As part of my life-long interest and professional responsibility, I am continually searching for useful information in the field of health and fitness. Today, while I was doing my continued research on WFPB (Whole Food, Plant Based) diets I ran across yet another online food journal. As I am a curious sort, I registered and put in my pertinent information and then logged this mornings activity along with my breakfast.
CRON-O-meter is an online, mega-powered diary log that enables a user to quickly track their food intake for the day. Not only will they be able to track calories, but CRAN-O-meter will break down nutrients as well. Below are two snap-shots of what my breakfast break down looks like for this morning. I apologize, but I could not get the full picture but this should give you enough to work with as far its capacity. I really like this application and will be recommending it highly to my clients.
Interval training is usually associated with all-out, gut busting effort, but it doesn’t have to be that way all the time. In fact, we probably engage in interval training more often than we recognize such as walking up a flight of stairs or hurry across a street to get to the corner. Another means of achieving an interval effect is to keep rest periods to a minimum while strength training (that’s how we do it) to get the best of both worlds. In this quick clip, leading authority on interval training, Dr. Martin Gibala talks about walking and intervals.
Dr. Martin Gibala of McMaster University in Canada has been a big proponent of high intensity intervals for some time now. He recently released a new book entitled “The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter” which explains in detail the many benefits to exercising briefly and intensely. He and his staff have performed numerous research projects over the years with great results and recently they have expanded their works to offering significant findings in how effective something as simple as stair-climbing can be. Could it get any more convenient than this?