The Perfect Combination for Weight Loss

Many of us think that if we just eat right we’ll lose weight.

Many of think that if we just exercise we’ll lose weight.

There is some truth to all that.  If you eat pizza and cheeseburgers everyday then start eating salads, you’ll see a change in your weight.  If you’ve never exercised a day in your life and you start a quality workout program, you’ll start to see some weight loss.

Then you reach a plateau point, maybe you even start to put weight back on.  What’s going on??

The hard truth about weight loss is that it isn’t easy, it takes a lot of work…hard work.  As with anything if it was easy everyone would do it.  We wouldn’t have an obesity epidemic on our hands if it were easy.

Three most important factors to weight loss are:

  • Nutrition
  • Exercise
  • Rest

Instead of focusing on just one component listed above, incorporate all three of them into a daily routine, make a lifestyle change, and then stick to it.

Choosing the best foods to fuel your body is a crucial part of nutrition, but portion sizes are equally important.  Here’s one site that has some portion size recommendations.

St. Patrick’s Day

To say it’s been a crazy few weeks, is clearly an understatement, no need for excuses though.

I’ve got a great workout for you for March, and because it’s been so long, I’ve actually filmed two workouts for you.

Here’s the first one…

As usual, a full body workout. You’ll want to do descending sets with the first two exercises of dumbbell snatches and band squats. If you’re well conditioned try to decrease reps of 10-9-8-7-6-5-4-3-2-1 for the dumbbell snatches, and then 20-18-16-14-12-10-8-6-4-2 for the band squats.

If you’re less conditioned or just starting off descend your reps by two for the dumbbell snatches. Your workout will look like this: 10-8-6-4-2 for the snatches and 20-16-12-8-4 for the band squats.

Here’s the second workout…

This workout is great because it can be completed in under 20 minutes. If you’re short on time, this high intensity kettlebell complex will ceratinly make you feel like you got your time in for the day.

Set a timer for 30 seconds, complete each kettlebell exercise for 30 seconds. At the end of each round of exercises completed rest for 60 seconds. This kettlebell complex consists of kettlebell snatches, kettlebell push presses, kettlebell swings, RDLs, and burpee deadlifts.

Give them both a try and let me know how it goes below.

Snow Day Workouts

With all the snow we are getting in Philadelphia, I get a little bit of cabin fever, so I wanted to share two workouts that I know I can quickly and easily do at home on the days that aren’t easy to get out of the house.

Give them a try and let me know how they work for you.

Workout One (no equipment needed)

In fact I did this one last night, all you need is a timer. Count how many reps of each exercise you do for each round. your goal is to stay consistent for each of the four rounds of the workout.

Push Ups
Squats
Speed Rows
Single Leg Reaches

Set a timer for a minute, complete each of the above exercises for a full minute, back to back, rest one minute at the end of the four minutes. Try to repeat the order for four full rounds. Remember your goal is to complete the same number of reps of each exercise during each round.

Workout Two (with equipment)

This one uses bodyweight exercises and kettlebells. In my basement I have a few kettlebells (you don’t need a lot of them) a pull up bar, and a pair of rock climbing grips.

5 Pull Ups
5/5 Kettlebell Clean and Press
15 Kettlebell Swings

Work consistently through the above 3 movements for 15-20 minutes. The best part about this workout…if you have multiple sizes of kettlebells you can switch which size you use from rounds to round. Your odd rounds can all be with lighter weight and your even rounds can be with a heavier weight.

Give these a try and let us know how you do in the comments section below.

Of course of you need a few extra minutes of work, you can always get in some shoveling ;-)