Push Harder PEOPLE

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.

2010-09-27 Coach Check-In

Guys!

I missed last week's check-in!  I know...... lazy, but I was sick and in bed the whole weekend!  A pretty short check-in today, I have a friend coming for a P90X workout in a few minutes, we're going to knock out Chest/Back and Abs.

I did One on One on One Leg for Legs by Tony Horton for the first time a couple days ago, and here I am 4 days later still so sore!  What a great workout.  Something really special about working out on one leg, that works your core and balance so much.

I want to encourage you guys to utilize our Motivation/Accountability thread.  If you've never used a forum before, don't be scared, it's just our team using it.  You just use your beachbody login and jump in.  Bookmark the thread and check in every day.

Some of us have a huge group of real life people who motivate and encourage us every day, that's amazing and awesome.  Most of us (like me) don't!  We have to surround ourselves with people that we want to fit in with. 

Look around at groups of people walking around the mall.  Don't they all dress the same?  You see 4 guys walking down the street, all baseball caps and flip-flops.  3 girls at the movie theater all straight hair with sunglasses on their head.

(possibly poor examples - but go with me here)

We need to surround ourselves, at least virtually, with people that we want to emulate!  These forums are a perfect chance to do that!  Come by, introduce yourself and check in.  Not just on the good days (those are easy!) but on the sloppy nutrition days, and on the days that we miss a workout!

It's a long journey guys.  Not just 90 days, but for the rest of our lifetimes.  Making huge lifestyle changes is so difficult if not impossible alone.  You don't have to be.  Do this with me!

Here's a link to our thread.  COME WITH US!
http://teambeachbody.com/connect/message-boards/-/message_boards/message/70564711

If you don't have a beachbody account - it's FREE!!!!  To join my team, simply go to:

www.BeachbodyCoach.com/stevemcknight

To Sign up for me as your Totally Free Beachbody Coach:
Click "Join" then scroll down a bit, and click "Try Free Membership" - that will assign you under me for any help you might need in your journey!

Steve McKnight
Certified Personal Trainer, N.E.T.A.
Independent Beachbody Coach
412-735-0706
stevemcknight@beachbodycoach.com
gtalk: stevemcknighttpt@gmail.com
facebook: www.Facebook.com/SteveMcKnightTPT
---->  www.KnightFit.com  <--- Follow my blog!

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