I usually suggest that people do their steady-state cardio on the days that they're not with me; they really don't need a cardio babysitter. When working with athletes, I try to pair the interval with the exertion patterns of their respective sport.
Try training on an empty stomach, if it is just this kind of resistance training workout, so that your body fat is sacrificed as a fuel source. Then, immediately post-workout, make sure you take in all three of your macronutrients.
Protein is key in my opinion. Vegetables are a must. Complex carbohydrates have to be used at the right time. Stay away from processed foods, refined sugars, and fruit juices.
Strike a balance between resistance training, intervals, longer duration cardiovascular work, and flexibility. Don't stick with one approach then flip after a few weeks. Mix it up weekly, daily.
Constant deprivation is no way to live. Don't always skip the delicious stuff for raw carrots and brown rice.
When I opened my gym, I got rid of the scales! Stepping on a scale empowers an inanimate object - every time you get on it, you turn over the helm of your emotional well being to something that doesn't care about you.
If you were inactive due to an injury or a surgery, then common sense rules the day when inching closer to the area that was hurt. That is very different from inactivity due to being ill. After illness, be aware of how taxing your workout is cardiovascularly and err on the side of less.
Protein helps your insulin levels not spike and helps you not store your food as fat.
Kellan Gillis was the first celebrity that I worked with - that didn't hurt. Working out after that with Jennifer Lopez was huge in terms of just the platform it gives you. So I think when you get those opportunities, you have to be respectful of them, and you have to try not to just cash out.
Work is in the word 'workout.' But I try to put some levity to it because you've got to want to come back.
I don t have a scale; I'm not big on measurements. Until a person looks in the mirror and is happy with themselves, you have not reached your fitness goals.
Multi-joint movements - squats, push-ups, bent over rows - all put a greater metabolic demand on the body and can be effective when performed with very light weight to get you back up and running. Think bigger movements, not bigger weight, when you are on the mend.
If you think you're going to do 100 crunches and a plank and burn away belly fat, you're not. Yes, you're going to make the area stronger, but it's not going to get rid of the fat. So do yourself a favor and, once and for all, let that idea go.
You need to lift weights and do more resistance training. Get more sleep. I'm the first one who's guilty of not doing that, but I work on it, and I'm aware of it. And drink more water. Drink Propel. You have to hydrate. You simply can't perform at the level you could perform at if you're dehydrated. Period.
There's so much you can do with bodyweight alone. The basics always come up for a reason: sit-ups, planks, push-ups. They'll always give you results. The way to take it up a notch is to compound the basics to work multiple muscle groups at once.
SleepScore Max empowers me to identify my own sleep issues and gives me advice for better sleep to maximize my performance every day. It's critical to measure and quantify improvements while training.
You don't have to be built like Karl Malone to be strong. There are thinner guys who are really strong. Kevin Durant, who I used to work with, has real strength to his body.
People tend to shy away from rotation with resistance because they think they're going to get hurt. Like, 'If I move in that motion with that weight, I'm going to pull my back.' But you're not.
Not to sound corny, but if life is a sport, if you're moving to dive on a fumble or pick up a basketball in transition or pivoting to grab your toddler so he doesn't fall into a pool... those are real life movements.
Try not to make every eating transgression at once. When I go out, I won't ever do both dessert and drinks. Just pick one.
