Quit It, Then Hit It: Your Gym Guide
Introducing Jaime Jareb
Ok, Fitlifers…before I let you read this post I’m going to introduce our new Fit Life friend Jaime Jereb, we met in the coffee shop and I saw her wearing barefoot shoes. I knew in that moment that we had to have a push up contest, right there in the middle of the coffee shop. Little did she know I just pounded 4 shots of wheat grass. The bad news is…. she still beat me. WTF.
Regardless, she has a really awesome voice for fitness and health and I’m sure you two are going to get along just fine. Leave a comment below welcoming her to the club. – DC
Before we get down to the list, I have to tell you something. I have adult attention deficit disorder. Well, I’m not exactly sure. I’m concluding from the 12 online tests that, by the end, tell me it would be beneficial to seek the care of a mental health care specialist.
Regardless, my brain is always going and my eyes are always scanning. In fact, I spend a good portion of my day just watching other people. 
No. 1: Crunches
- Quit it! Most of us spend our days with poor posture, which is amplified when being hunched over a computer or a steering wheel for eight hours. Crunches reinforce that poor posture while curving the back and yanking the neck (because most people don’t do them correctly anyway).
- Hit it! Do a variety of planks. This will not only work your entire core, but the rest of your body as well.
No. 2: Long, slow cardio for fat loss
Quit it! Being able to do an hour of running or hour of elliptical is great. But if that’s all you’re doing, you’re never going to accomplish true fat loss, which—I hate to break it to you—comes from hard work, not reading Vogue on the treadmill.
- Hit it! Incorporate interval training. This is much quicker and more effective for fat loss. Catch up on Vanity Fair another time.
No. 3: Machines that make you sit
- Quit it! Like I said in a previous article, most of us sit around 15 hours a day. The last thing you need to do is sit while you work out.
- Hit it! Take those same exercises and stand using dumbbells, resistance bands, the cable machines or even your own body weight. Standing not only alleviates stress and compression on the spine, you will burn more calories by simply using more muscle.
No. 4: Using heavy weight
- Quit it! Put down the jumbo weights unless you can use them without compromising good form. I used to challenge meatheads who were curling ridiculous-sized dumbbells to use half the weight but to keep their back straight and to not swing. Most couldn’t do it. The long and the short of it: They simply were not strong enough.
- Hit it! Check your ego at the door and use appropriate sized-weights. In my opinion (and most other woman), general fitness and lean muscle is far sexier that 42-inch, steroid-injected biceps. Just throwing it out there fellas.
No. 5: Training like a body builder
- Quit it! That type of training involves long periods of rest and recovery between sets. Not to mention the workouts take forever.
- Hit it! If you are looking for fat loss while still trying to gain strength and endurance, opt for more circuit training, or at the very least, super setting.
No. 6: Doing the same routine day in and day out
- Quit it! Do you want to stay exactly the same? Your body needs to be challenged in order to change physically and metabolically. Keep doing what you’re doing; keep getting what you’re getting.
- Hit it! Get crazy! Take different classes offered at your gym or change up your workouts every couple of weeks.
No. 7: Not making time to rest
- Quit it! If you don’t give your body the proper rest, it will pull the plug on your entire fitness operation. Rest is imperative if you want to change your physique. It’s the only time when your muscles grow and develop, not when you’re actually working out.
- Hit it! Get plenty of sleep at night and schedule rest days away from your workouts.
No. 8: Not eating before a morning workout
- Quit it! Eating something before a workout does not prevent you from burning fat. All it does it reeve up your metabolism and give you 10 times the physical and mental energy to get you through. Without it, you may crap out half way through a set.
- Hit it! All you need is a small snack or meal of combined lean protein, whole grain carbs and healthy fat. My all-time favorite: toast with natural peanut butter.
No.9: Static stretching before a workout
- Quit it! There’s been no evidence that suggests stretching before a workout actually prevents sore muscles or prevents injury. In fact, recent studies are finding that static stretching beforehand could actually inhibit your performance.
- Hit it! A dynamic warm-up of simple movements that prepare you for whatever it is you’re doing that day. Make sure you always stretch after a workout to prevent knots and tightness.
No. 10: Staying inside your comfort zone
- Quit it! A real workout is work! Don’t forget that. If you want results, if you want a flat stomach, if you want to fit back into your perfectly tailored suits, then step outside your comfort zone and do some flippin’ work! To put it bluntly: Get off your bum, move more, eat less, sweat a lot and complain very little.
Are you guilty of any of these fitness felonies? Tell me in the comments.
For more of my stuff, check out – http://thehealthyrenegade.blogspot.om
Jaime “the renegade trainer” Jereb
Abdominal Workout From Home
Drew demonstrates how to work your abs out from the comfort of your couch. Really simple moves and tips that you can do right now.
Again feel free to share this video and spread the love of a healthy and vital life.
Think. Feel. Become.
Fitlife Team
Read More »Cameron Diaz’s Green Hornet Workout
In The Green Hornet, Cameron Diaz plays Seth Rogen’s supers leuthing, superfit secretary, Lenore Case. Diaz’s trainer, Teddy Bass, has given out three moves that work when getting ready for a movie or swimsuit season.
I’ll encourage you to always wear a heart rate monitor during this type of workout so you can maintain a maximum fat burn. If you need help understanding what your heart rate should be, just take 220 – (your age) maintain 65-80% of that number. Do this 3-6 times a week for 30-45 minutes.
Jumping Kick
Stand with feet hip-width apart, fists in front of chest.
A. Jump 2 to 3 feet to right, landing on right leg with left leg crossed behind, as if curtsying.
B. Return to standing, kicking left leg in front of you.
Tap left foot down and jump to left, landing on left foot with right leg crossed behind. Kick with right leg, then tap down to complete 1 rep.
Do 20 reps or more.
Up, Up, and Away
Start in full push-up position with a 5-pound dumbbell in each hand, arms extended.
A. Draw left hand up to ribs in rowing motion.
Rotate torso so that left shoulder points up, pivoting on toes so that sides of feet rest on floor and hips are stacked.
B. Extend left arm up, palm facing forward and elbow slightly bent.
Lower arm and return to push-up position. Switch sides, repeat to complete 1 rep.
Do 5 reps.
Ab Attack
A. Lie faceup on floor with knees bent, feet flat, holding a 5-pound dumbbell in each hand by chest.
Press weights toward ceiling, palms facing each other. Lower dumbbells to chest.
B. Do a sit-up as you reach right arm across body, palm down.
Roll back down to floor.
Do 20 reps, alternating sides.
For more workout tips you can buy our flagship book below.
Upward And Onward,
Drew Canole
Read More »
Dwight Howard – Strong And Sexy Shoulder Workout
Everyone wants either toned or strong sexy shoulders. Dwight Howard is our inspiration for this workout. John Parker and Drew Canole take you through some basic shoulder exercises that you can implement next time you are in the gym. The good thing is, all of these moves can be replicated with a simple stretch band from home.
Enjoy the video,
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Functional Training Warm Up – Injury Free For Life
The ‘new’ FitLife.tv method of warming up is that we should replace the old generalist approach with a much more dynamic, focused routine, specifically tailored to our chosen sport. In this particular video Drew explains how he and John warms up before a simple workout in the gym.
The various drills John and him employ, need to warm up their muscles specifically for the movements that will be required of them in the activity to follow. In this way specific neuromuscular patterning will be switched on and specific, functional range of movement developed.
Watch Drew as he demonstrates
Jump Jacks
Air Squats
Swimmer Stretch
Huggers
High Knees
Front Kicks
And much more…
Another warm up you can add to the arsenal is our band warm-up. This will open up your shoulders and get your chest and back ready for a brutal attack.
Of course if you are looking to get a little yoga in you could always do a little stretching with our stretch-expert Charis Anton. Check her out as she demonstrates some yoga moves that will help you stay injury free.
For years I’ve never stretched or warmed up period. I decided to start adding this to my regime and it has paid off big time! Not only am I able to lift “more” I have greater endurance and my muscle structure is much more cut up. (Meaning I look like I dropped my body in a bucket of knives.)
Let us know if there is any particular sport you are training for and we can put together a warm up routine suited to meet your needs.
To A Fit Life!
Drew
P.S. If you haven’t signed up for our Four Hour Body Challenge do it here.
Http://www.fourhourbodychallenge.com
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Swiss Ball Ab Workout
John demonstrates a simple ab workout on the Swiss Ball. This is great for defining not only your upper abs but lower abs. This work out consists of:
Abdominal Crunch
Pike
Jack Knife
Do this for 3-4 sets. You will feel it.
To Being Fit,
Drew
Check out the video below.
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Fitlife.TV Music-DJ Mike Butler
Mike Butler’s style of DJing brings the energy and style that is demanded of those performing in the electronic music scene today. Playing anywhere from club lounge house sets, to dub-flavored heavy-hitting breaks sets, he brings with him a knowledge of electronic dance music that translates into fun performances that is guaranteed to keep you moving, even during the most intense workout.
Make sure you subscribe to our RSS feed for more free music updates and to here from Mike again.
Also add him on Facebook @: http://www.Facebook.com/DJMikeButler
If you love the new music feature on FitLife as much as we do leave a comment below…
(Right Click The Link Below And Save As)
Mike Butler – FitLife.TV – \”Music That Moves You\”
Wolverine Workout – Dumbbell Complex
Alright Fitlifers,
You asked for it. Something that you can do from the comfort of your own home. This is called the Wolverine Workout because by doing this it is going to give you the V shape that you are looking for. Ladies, if you would like to tone up your entire body than this is for you as well.
Upward,
Drew
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Jim Carey The Juice Man…
I’m still laughing at this one. If you are a juice fan like me, you will appreciate this older skit preformed by Jim Carey himself.
It’s funny, when you first start juicing it does give you a rush. Not quite to the extent of being invisible but you will enjoy the humor in this.
Leave a comment below.
Drew
Read More »Magdalena MMA Workout – Booty Lift
Check out this amazing butt lift workout. This is a 20 min workout that will not only tame that booty “butt” it will get your abs in check as well. Magdalena has been helping people with their booties for over a decade.
Start doing this right now and watch how great it makes your butt.
Leave a comment below.
