I've been thinking so much about effort recently. I know that people are out there doing their workouts, but how much are you really working out? People ask me all the time how many calories you burn in a workout. I think the easiest answer (for those of us who don't have heartrate monitors) is using simple math.
Resting Effort 1 calorie per minute
Max Effort 10 calorie per minute
Just use simple 10% deductions from Max Effort to figure out about where you are. For example, at Fit Club Butler today we did Turbo Fire HIIT 15. It's a killing great workout that I know a little bit. There are a couple breaks and a nice warm-up and cool-down. I would guess I was about 70% effort in this one. I could have worked a little bit harder, but because I didn't know all the moves yet, I was a little slow to start some of them.
Thus my calories would be about 15min x 7 = 105 calories burned.
Many people might say this is underestimating, and maybe it is, but I would rather underestimate than over any day of the week! Also, this system allows for warm-ups, cool-downs, stretches, and breaks. Frankly, all-out Max Effort is more than 10 calories per minute for most of us, but that is inaccurate unless you only count the time that you're actually working out, no breaks included! Also, this makes quick simple math easy :)
Here's the point.
People! Listen Up!
If you have to be there working out anyway - WHY NOT push yourself close to your max? Going nice and easy and taking lots of breaks doesn't make the time pass any faster! 45 minutes still lasts 45 minutes if you're going at 50% effort or 90% effort. In fact, 90% will make it seem like it's passing faster, because you can't think about anything other than staying on your feet and keeping going!
I have worked with and worked out with clients and friends who range the whole spectrum of this. Some will go at what looks to me like 25% effort and think they're getting a great workout in. Some will go at 85% effort and be angry that they didn't push harder in the end!
Pay attention to your form and keep it clean! This is absolutely critical! Assuming your form is clean - PUSH HARDER! Last time you finished a set of push-ups - can you honestly tell me that you couldn't have done 1 more? Really?
Honestly?
Last time you were doing crunches - and you took a break mid-set - can you really tell me that you HONESTLY couldn't do one more crunch before your break? Really?
Look at yourself in the mirror and answer this. If you are being honest and pushing to failure, then HELL YES! You're kicking ass and taking names :) But for the other 99% of us, it's time to step it up.
I'm taking this as a personal challenge to get the most out of every set and every exercise I do from this point on. I promise you - if we're working out together (in real life, in spirit, or in WOWY) I will be working harder than you. Try to keep up.
Showing posts with label Challenge. Show all posts
Showing posts with label Challenge. Show all posts
Tuesday, September 28, 2010
Sunday, September 26, 2010
New 4 Week Phase
I just got done writing this phase for a friend. She wanted to mix it up and work different programs. I figured I would post it here for anyone looking for something new and a different way to mix up your workouts.
WEEK 1
Mon: P90X: Chest/Back
Tue: Insanity: Pure Cardio
Wed: OoO: Just Arms (Insert Shoulder move every set)
Thu: P90X: Yoga X (first 50 minutes)
Fri: Turbo Fire FIRE 45
Sat: P90X: Interval X
WEEK 2
Mon: P90X: Core Synergistics
Tue: Insanity: Plyo Cardio Circuit
Wed: P90X: Shoulders and Arms (Everything on One Leg!)
Thu: Insanity: Core Cardio and Balance
Fri: Turbo Fire: HIIT 25, Stretch 10
Sat: P90X: Legs and Back
WEEK 3
Mon: Insanity: Cardio Power and Resistance
Tue: OoO: 30/15
Wed: Turbo Fire: HIIT 20
Thu: OoO: FoY
Fri: OoO: Diamond Delts
Sat: KnightFit Cardio Circuit 2 (3x!)
WEEK 4
Mon: P90X Chest/Shoulders/Tri
Tue: Insanity: Max Cardio Conditioning
Wed: P90X Back and Bi
Thu: Turbo Fire Core 20, HIIT 15
Fri: P90X+ Upper Body Plus
Sat: Insanity: Max Interval Circuit
**Abs should be worked 2 or 3 times a week, always with a day in between. Use any combination of P90X: Ab Ripper X, P90 Ab Ripper 200, OoO Killer Abs, P90X+ Abs/Core Plus, Insanity: Cardio Abs, Insanity:
Insane Abs, OoO Iso Abs, OoO Ab Ripper 2, BodyRock Ab Destruction
WEEK 1
Mon: P90X: Chest/Back
Tue: Insanity: Pure Cardio
Wed: OoO: Just Arms (Insert Shoulder move every set)
Thu: P90X: Yoga X (first 50 minutes)
Fri: Turbo Fire FIRE 45
Sat: P90X: Interval X
WEEK 2
Mon: P90X: Core Synergistics
Tue: Insanity: Plyo Cardio Circuit
Wed: P90X: Shoulders and Arms (Everything on One Leg!)
Thu: Insanity: Core Cardio and Balance
Fri: Turbo Fire: HIIT 25, Stretch 10
Sat: P90X: Legs and Back
WEEK 3
Mon: Insanity: Cardio Power and Resistance
Tue: OoO: 30/15
Wed: Turbo Fire: HIIT 20
Thu: OoO: FoY
Fri: OoO: Diamond Delts
Sat: KnightFit Cardio Circuit 2 (3x!)
WEEK 4
Mon: P90X Chest/Shoulders/Tri
Tue: Insanity: Max Cardio Conditioning
Wed: P90X Back and Bi
Thu: Turbo Fire Core 20, HIIT 15
Fri: P90X+ Upper Body Plus
Sat: Insanity: Max Interval Circuit
**Abs should be worked 2 or 3 times a week, always with a day in between. Use any combination of P90X: Ab Ripper X, P90 Ab Ripper 200, OoO Killer Abs, P90X+ Abs/Core Plus, Insanity: Cardio Abs, Insanity:
Insane Abs, OoO Iso Abs, OoO Ab Ripper 2, BodyRock Ab Destruction
Sunday, September 5, 2010
Coach Check-In 2010-09-05
Hey guys - I don't have as much time as normal today, we just finished Fit Club and knocked out Insanity: Plyo Cardio Circuit which was BRUTAL! I haven't done it in a while, and man o man, I forgot what a serious workout that is.
This week, the team has taken a HUGE step forward. First, I want to welcome the new people to the team and especially shout out to Mark G and Juan J who are taking their fitness to the next level and joining me coaching. It's such an amazing ride, and I can't wait to see where your journey leads you.
We started our accountability boards this week finally. I'll be putting a link up on my blog, but for now, here it is:
http://teambeachbody.com/connect/message-boards/-/message_boards/message/70564711
All you have to do to post is use your Beachbody Log-in and there you go. Bookmark this page and check up on it daily.
This is the absolute, no-nonsense, number 1, sole reason why I made it through my 90 days. Had I been alone, I would have certainly quit this program the first time I went through.
Here's the deal - I always talk about finding people around you to workout with right? That's great and is TOTALLY important to do. However, that's not the end of it. They can't workout every single day of the week. We do. We have the same goals as you. We want to lose weight, get healthy, get ripped and want to help you stay on track.
One of my closest friends in the world is someone I met on those boards a couple years ago. It's a family of people who are rooting for you.
That being said.
Here's the challenge:
110 days till Christmas Streak Challenge.
How many days can you put up in a row of 3 things?
1. Post on the Apple a Day message board every day. Ok, I know sometimes we're traveling or whatever, so here's what you can do. If you have to miss a day, text me or any one else from the boards. We'll put your accountability up. It's important to know that people notice when you're M.I.A. so get here! Your body doesn't take a break trying to get older, you don't take a break trying to get younger!
2. Eat only from the top two tiers of Michi's Ladder. (or follow the Primal Blueprint 100% if that's the route you are going. I personally am doing both.) NO CHEATS! That's the idea here. If you cheat or fall off the wagon - fine, but you start a new streak tomorrow. For me, a cheat meal too often spikes a binge, so I can't allow that for my life, so cheat if you want, but you start over. The idea is to string as many 100% clean days together as you possibly can. What's you number?
3. Exercise every day. Yes - you get a rest day. Rest is important. One rest day per week is fine (the weeks go Sun-Sat in my book) I suggest following a program. If you are doing P90X - great, keep to the schedule. It was researched and made in that order for a reason. If you are doing Turbo Fire - great, follow the book! If you mix things up, great, but if you miss a day, that's your rest day, if you miss a second day that week, guess what? Start the streak over. 100% Clean is the goal.
That's it.
I'll be posting my accountability as always on my blog and on the Apple a Day thread. Show up. Get fit. Get healthy. Stop the excuses!
ps. Here's how I'll be logging my accountability:
This week, the team has taken a HUGE step forward. First, I want to welcome the new people to the team and especially shout out to Mark G and Juan J who are taking their fitness to the next level and joining me coaching. It's such an amazing ride, and I can't wait to see where your journey leads you.
We started our accountability boards this week finally. I'll be putting a link up on my blog, but for now, here it is:
http://teambeachbody.com/connect/message-boards/-/message_boards/message/70564711
All you have to do to post is use your Beachbody Log-in and there you go. Bookmark this page and check up on it daily.
This is the absolute, no-nonsense, number 1, sole reason why I made it through my 90 days. Had I been alone, I would have certainly quit this program the first time I went through.
Here's the deal - I always talk about finding people around you to workout with right? That's great and is TOTALLY important to do. However, that's not the end of it. They can't workout every single day of the week. We do. We have the same goals as you. We want to lose weight, get healthy, get ripped and want to help you stay on track.
One of my closest friends in the world is someone I met on those boards a couple years ago. It's a family of people who are rooting for you.
That being said.
Here's the challenge:
110 days till Christmas Streak Challenge.
How many days can you put up in a row of 3 things?
- Post on the Apple a Day message board every day.
- Eat only from the top two tiers of Michi's Ladder.
- Exercise every day.
1. Post on the Apple a Day message board every day. Ok, I know sometimes we're traveling or whatever, so here's what you can do. If you have to miss a day, text me or any one else from the boards. We'll put your accountability up. It's important to know that people notice when you're M.I.A. so get here! Your body doesn't take a break trying to get older, you don't take a break trying to get younger!
2. Eat only from the top two tiers of Michi's Ladder. (or follow the Primal Blueprint 100% if that's the route you are going. I personally am doing both.) NO CHEATS! That's the idea here. If you cheat or fall off the wagon - fine, but you start a new streak tomorrow. For me, a cheat meal too often spikes a binge, so I can't allow that for my life, so cheat if you want, but you start over. The idea is to string as many 100% clean days together as you possibly can. What's you number?
3. Exercise every day. Yes - you get a rest day. Rest is important. One rest day per week is fine (the weeks go Sun-Sat in my book) I suggest following a program. If you are doing P90X - great, keep to the schedule. It was researched and made in that order for a reason. If you are doing Turbo Fire - great, follow the book! If you mix things up, great, but if you miss a day, that's your rest day, if you miss a second day that week, guess what? Start the streak over. 100% Clean is the goal.
That's it.
I'll be posting my accountability as always on my blog and on the Apple a Day thread. Show up. Get fit. Get healthy. Stop the excuses!
ps. Here's how I'll be logging my accountability:
Accountability: 9/5 (streak 7)
- Nutrition: A
- Insanity: Plyo Cardio Circuit
Thursday, August 12, 2010
Clean Eating Challenge
21 Days is all I'm asking of both you and myself.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together! www.KnightFit.com
http://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together! www.KnightFit.com
http://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
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