JULY 2014


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    I have gone through so many styles of working out. And the truth is that everything has worked in one way or another. So this leaves people asking what is the right workout?

    Despite the fact that everything has worked, the truth is that there are some things to think about when trying to decide which workout to follow.

    So I’ll break it down for you as simply as possible.

    First things first, you have to figure out what kind of results you are looking for. You have to know your own mind and know your goals.


    Steady State Cardio: To burn calories right then and there. It will eat up some of the food you have eaten that day, which in turn will lower your calories in a day, week, month, or year span. It should lead up to loss on the scale, unless more food is taken in due to working out. Can lead of up to fat loss, but when a certain weight is reached, it may actually prevent body fat loss. Will get thin, but not always lean–all depends on genetics.

    Example: 30 minutes at 6.5 on the treadmill


    Circuit Training: Mixing weights with Plyometrics and intense cardio. Burns body fat. Could take a while to lose weight on the scale. The first few months you will lose more body fat than you will lose on the scale. Builds muscle, power, metabolism, and endurance. Does not focus on one muscle, but multiple at a time. Resting should be minimal. 30 seconds between each exercise, 1:00 between each set.


    Lunge with a bicep curl

    squat jumps

    squat and overhead press

    Repeat three times


    Old School BodyBuilding: Should be used with a combination of steady state cardio and or HIIT. Keeping sets back to back will build and define muscles. LOVE to use this for focus and control to SCULPT the body. Each body part will need to be split with multiple days in between since it is so focused. There should be enough rest between each set in order to allow full energy and strength back into your muscles.


    Military press x 10-12 reps   4 Sets

    Side arm Raises x 10-12 reps 3 Sets

    Butterfly x 15-20  4 Sets

    Front Arm Raise x 10-12 3 Sets


    HIIT (High Intensity Intervals): Often times people are confused by this and circuit training. Circuit training is with weights and there is a level of rest between sets. With High Intensity Intervals it can usually only be done for a short period of time since there is very little rest and you go as long as your body allows. Do not be confused, this does add strength, but it is considered cardio. When done too much it can eat up muscle, but for the most part is a highly effective way to lose body fat.


    Jump Squats

    Tuck Jumps

    Jumping Jacks


    Jump Rope

    With 1:00 minute on and 10 seconds off for 4-10 Minutes.


    Tabata Workout: Many people have been wondering what this is. It is simply another version of HIIT. Workout as hard as you can for 20-30 seconds with ten seconds off. This should be at such a high intensity that four minutes is enough!


    Crossfit: Although this originally began as a workout for military and police officers with a goal of using unusual equipment. It has come a long way and moved closer and closer to Olympic Weight Lifting. Usually started with stretching, then strength conditioning, followed by cardio. Intense and not for every one. Especially if you have any past injury’s! **Doesn’t mean that you can’t, just means that you must be careful. Very focused on PR’s (Personal Record) in weight and reps.


    I hope all of this answers some questions. Overall, just go after something! If in question, just start moving. The key is to be diligent and consistent. Be mindful of your body and what you put in it. Diet is 80-90%!