It's a perfectly good question, and there's no simple answer. It may surprise you to learn that the answer changes depending on your goal. In fact, a number of variables are in play here, so let's go through them one at a time. Doing so will allow you to customize your training program to ensure you're using the right weight every time.
We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.
The list holds your favorite foods, music, TV shows, movies, sex and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living.
Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.
The interesting thing about your list is that without fail you'll always make time for it.
- When your TV show airs, you watch it or record it to watch later.
- When your favorite actor stars in a new movie, you do your part by going to the theatre.
- When you're hungry, you turn to your favorite foods.
- When the weekend rolls around, you do everything you can to spend time with the special people in your life.
- Hopefully you're getting laid all the time.
Yet when it comes to exercise you automatically say, "I don't have time."
Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore.
You no longer have time. You make time.
- You make time for your TV show.
- You make time for your hobby.
- You make time for your friends.
It's time to drop the charade of "I don't have time to exercise" and call it what it really is.
You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.
Exercise delivers all those benefits - and more.
I believe that exercise belongs on your list of favorite things.
Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy?
- Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
- Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
- Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with my online personal training program and I'll show you the most effective and enjoyable techniques that will get you into the best shape of your life.
Top 4 tips that will help you shed that stubborn fat and get you ripped without even having to look at a cardio machine! If you’re not planning to start running, you should master the art of dieting, drink a lot of water, try intermittent fasting, and start training with high reps. Read more...
For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I've got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb...
Your core musculature includes everything from your hips to the top of your abdominals. Did you know this also includes your back? So how do you train those inner fibers deep within the core and simultaneously develop a 6 pack? Use the following core exercises to build and train a bullet-proof core. Core training to the max. Perform 30 seconds of each.
"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." - Preamble to the Constitution of the WHO, 1946
Here are 12 researched strategies for sustainable happiness...
I take my new FALKN BLK-Hawks through a grueling functional workout using a Steel Mace, Battle Ropes, and some explosive movements.
$50 OFF FALKN Blk-Hawks. Use promo code TEEMAJOR at checkout to make the FALKN Blk-Hawks $99 (Reg $149).
I'm also doing a giveaway of 1 FREE pair of FALKN earbuds!! Join the contest here: http://www.teemajor.com/falkn
The number one reason why people don't exercise is that they don't have time. At least that's what they tell themselves. I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts. I have some good news for you, your busy schedule is sure to get even busier. This is called life. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to "life". You don't have to succumb to weight gain and you don't have to lose your gains. Kill the time crunch excuse in three easy steps...
How much thought do you put into what you eat? If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet. I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed...
Protein is a pretty big deal. It is part of every cell in the body and in some way, helps with every one of the body’s functions. Protein is the main part of your muscles, brain, nerves, hair, skin, and nails. It keeps you healthy by fighting infection, provides energy, and helps you feel full in between meals. A healthy diet includes the right amount of protein from many different foods. Here are 7 tips for making smart protein choices.
What's up Squad! I've decided to create a post dedicated to those who dare to be brave. Those who dare to reach for the unattainable. Those who dare to get comfortable being uncomfortable. These men & women who challenge themselves to the 44 Best Bodyweight Exercises Ever! Let's all salute them.
The agility ladder is one of the most common and effective tools for developing speed, coordination and quickness in athletes. Plus, the agility ladder can be made at home in minutes and for minimal cost. Here is how to make your own at home and 12 of my favorite exercises/drills to practice.
Did you know that the grocery store is the source for most of your unwanted pounds?
Well, that and the fast food restaurants, but we'll leave that for another day.
If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.
The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.
I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.
Check this out...Perform the workouts below and shoot me a message letting me know how you felt, did, performed. They all should take no more than 30 minutes. I'd be interested i your time. Then, if you're interested, i'll coach you personally on how to not only get through these workouts, but to crush the fuck out of them.
Strength is a crucial component of a training program, for both males and females (as I discuss in this article )– not just because it sculpts and tones your body while building bone density, mitochondria and even cardiovascular fitness, but because it can be a potent hormonal and anti-aging strategy. My favorite and most effective ways to strength train is to A) Weight Training - lift heavy weight in a structured and controlled manner and/or B) Bodyweight Training - to train with lighter loads to exhaustion
This is probably one of the hardest chest workouts I do on a regular basis. The Bench Press with pyramid reps.
This bench press pyramid set is performed as follows:
Repetitions: 15, 13, 10, 8, 6, 4, 2, 4, 6, 8, 10, 13, 15
Last week I released a video of my top 29 fitness tips to live by in 2017. In that video I highlighted how you can get your mind right for the battle of health and wellness in 2017 by introducing HIIT training, myths of increasing metabolism, foods to eliminate from your diet, and if you should do cardio or weights first.
But since writing it, I noticed there are a few flaws - namely:
1) I didn't include much about mobility training or warming up dynamically with movements such as T-Spine Rotations, Supine Bridge with Reach, Karate Stretch, Ninja Push Ups or anything else similar to the functional movement skills that I discuss in detail in the Functional Foundations E-Book with Set For Set.
B) it doesn't cover various nutrition strategies I've implemented over the years like intermittent fasting, carb cycling, and carb loading to shred massive amounts of fat, or Kaizen shopping hacks to ensure you only have what is needed; a surefire way to eliminate waste and increase efficiency.
C) it doesn't include any specific strategy to string together strength training programs for MMA, bodyweight training, functional training, weight training, VO2 MAX, core, agility, reaction, quickness, and power into a perfect program.
So in this quite lengthy and thorough article, I’m going to tell you exactly how I’m going to personally be structuring my own workout program in 2017 to get the ultimate combination of gorilla like total bodyweight strength, mobility and flexibility for MMA, powerful lean muscle development for sport, brain training for motivation, functional and fluid coordination and agility, and beyond!
Far too often fitness is presented as complicated and confusing. Nothing could be farther from the truth. Being fit comes from living the following 29 simple everyday practices...