Today I am releasing the final article in a series of three that featured FREE excerpts from the Limitless365 Fitness Program as a way to help the L365 community build a healthier mindset and a very important healthy habit. You can read those two articles here and here.
Todays post includes how to build a consistent exercise habit plus the Level-1 Noob workout program found in the Limitless365 Fitness Program.
THE LIMITLESS FITNESS RULES
Rule #1 (and the only rule really): Consistency above all else.
If you remember from this excerpt from the Limitless365 Fitness Guide I ask you to commit yourself to 10 minutes everyday this week to exercise.
Will you be exercising every single day over the course of this guide for 10 minutes?
The idea behind working out everyday for at least 10 minutes is to show you that you do have time in your busy schedule to make your health and fitness a priority. You’ll often hear that intensity is the way to fitness success. Well I disagree, consistency is much harder to come by then intensity. I can push someone to work out with more intensity but I can’t make them work out. That’s a choice they have to make.
CREATING THE CONSISTENCY HABIT
Step 1, Pick a day any day: After mission #1 and working out everyday this week I want you to take a look at your schedule and decide which 4 days of the week will be the best days for you to exercise. The days you pick should have the fewest commitments and variability in them. Block out an hour to an hour and a half for this commitment (I’m factoring in travel time if you go to a gym). If you’re having a hard time finding an hour to an hour and a half 4 days a week shoot me an email and I’ll be more than happy to help you prioritize your schedule to find the time.
If you really cannot spare this much time block out at least 30 minutes 4 days per week. This should be enough time to get an excellent workout at home using the busy mans guide to fitness as your blueprint.
Step 2, Pick a time any time: Decide exactly what time of day down to the hour you will be exercising.
- Lunch Break at noon?
- After work 6PM?
It’s best if you can commit to the same exact time each of the 4 days every week as this will help your body and mind build the habit (before you know it your workout clothes will be on and you’ll be ready to roll without even thinking about it). But if you have to mix up the times a bit that’s fine just pick times that will most likely allow for the fewest excuses or opportunities to cancel this appointment with yourself.
Even if you’re not a morning person I highly suggest making fitness a part of your morning routine as it usually will have the fewest disruptions.
- No chance of being kept late at work
- An emergency with the kids
- Being exhausted and just wanting to get home
- A night out with the boys or girls
And as you’ll see in the mindset guide your willpower and desire is depleted over the course of the day. You’ll be less likely to “want” to get that workout in as the day unwinds.
Step 3, You can’t outwork a poor diet: When exercise isn’t enough.
Exercise should not be an excuse to eat poorly. Not all calories are created equal and the calorie in versus calorie out formula that we have all been taught is just wrong. Our bodies are very sophisticated and there is a lot going on inside of us related to hormones
- Recommended reading: Raging hormones, why a calories is not just a calorie, and 5 tips to eating well.
You may not always be able to control when you workout but you always have a choice as to what goes in your mouth. The results you will see over the course of this guide will be primarily related to the nutritional choices that you make and your consistent adherence to the habits that are suggested.
HOW TO USE THIS GUIDE
This fitness guide contains all the tips, tricks, and resources you will need on your mission to live a limitless and healthy lifestyle. An important thing to remind yourself as you are working through this guide is as follows.
I’ve provided you with all the resources that you need to succeed but it’s up to you to implement them.
Simply reading through the guides isn’t going to help you in achieving your goal weight, that six pack you desire, a faster mile time, more strength, or whatever your fitness quest might be.
- You have to do the work
- You have to start making you health and wellness a priority
- You have to accept responsibility for yourself and understand that you CAN do this if you stay with it.
It will be hard, you will get frustrated, and you may question if you can actually do this. If you need some support, motivation, or a kick in the pants please do not hesitate to get in-touch with me Justin@limitless365.com
LIMITLESS FITNESS PHILOSOPHY
I’ve been very fortunate to study under some of the greatest and most well respected minds in the health and wellness industry. This combined with my 14+ years of working with clients, trial and error with my own training, and continuing education I have formulated what I believe is the most effective method for developing healthy exercise habits that also promote lean muscle gain, fat burning, while at the same time not taking over your life.
Health and wellness should compliment your lifestyle and not take it over. – Justin Miller
And yes… I did just quote myself 🙂
WEIGHT TRAINING, BODY WEIGHT MOVEMENTS, & CARDIO
Regardless of your age, gender, or level of shape that you’re currently in; resistance training (with free weights or your own body weight) should be prioritized in your exercise routine. I’m sure that most of you are already familiar with the benefits but just in case you are not, here is what a well-programed resistance training routine can do for you. (*courtesy of Charles Poliquin)
- Weights Change Your Body Composition For the Better
- Weight Training Will Help You Lose Fat
- Lifting Preferentially Builds Fast-Twitch Muscles That Raise Metabolism
- Weights Enhance The Nervous System & Gene Pathways
- Strength Training Increases Endurance In Athletes & Regular Folks
- Strength Training Decreases Blood Pressure & Improves Heart Function
- Strength Training Improves Sleep & Reduces Chronic Pain
- Strength Training Prevents Disease, Particularly Cancer & Diabetes
- Strength Training Improves Hormone Levels & Reproductive Function
- Lifting Heavy Builds Bone
If you need any more reasons to start a resistance-training program check this out.
If you haven’t already taken a look at each of the workout levels go ahead and give them a quick peek-a-boo right now. You’ll notice that they are primarily based around weight training or body weight movements. Resistance training is the most effective way to burn calories and build the lean muscle that you need in order to speed up that metabolism of yours.
Most of us are limited on time, so that means the days of getting in 2-3 hours worth of exercise are over. Most of us need to wrap up our routine within an hour. So if you exercise for one hour a day that means there are 23 hours left over in your day. This is how to take advantage of those 23 hours.
Big tip: Your resting energy expenditure (REE) or resting metabolic rate (RMR) – the calories while you burn at rest, is the biggest energy expenditure for all of us each day. The best way to increase your REE is by building as much lean muscle as possible (ladies, this does not mean you will get bulky. I’ve written an entire article about that here.)Each kilogram of muscle uses at least 10 kcal per day.
Another big reason resistance training is prioritized in these programs is because of the “after-burn” affect that it provides. Research has shown that intense resistance training programs raise your metabolism and increase calorie burning for a longer period of time after you workout.
Remember, you picked up this guide because you needed some help. Trust the program and let the results speak for themselves.
HOW DO I PERFORM THE EXERCISES?
Each workout will come with both videos that detail how to properly perform each exercise but also a video description showing you how to participate in the entire routine. For example, how you will transition from one exercise to the next.
To help you understand what you are reading on the recommended exercise programs featured in this guide I have broken it down into a couple different categories below based on what you see.
Lets take a look at an entire bodyweight workout as an example. Go ahead and pull up the Beginner workout that is located in your workout folder.
Exercise: The first thing listed will be the exercise you are to perform. If you are unfamiliar with the movement make sure to watch the video description.
Sets: This is how many times you will be performing each exercise.
Reps: This is the number of times you will be moving the weight, your body, etc.. For each exercise and set. You may see a suggested range like this (12-15). This means you strive to perform that exercise for a minimum of 12 repetitions and a maximum of 15.
If you are able to perform 15 or more reps think about making the exercise a little more difficult by increasing the weight you are lifting (but still able to maintain good form with) or making a body weight exercise more difficult by slowing down the tempo at which you move. For example if you are doing pushups you can lower yourself to the ground slower which will increase the amount of time your muscles are under tension, thus making the exercise more difficult.
If you are not able to perform the minimum suggested repetitions I would suggest lowering the weight a little bit or trying an exercise substitution. For example, if you cannot do 10 pushups with good form (all the way to the ground) then you could try knee pushups or elevated pushups instead until you build up the strength.
Tempo: This is something you will see as the workouts become more and more advanced. The first couple of levels will not have a suggested tempo to move your body or the weight. If this is the case you simply want to move your body or the weight in a controlled and smooth fashion. The video descriptions provide for a valuable resource for this.
As you advance you may see something like this: 31X1 – Each number represents the speed at which you should be moving you body or weight.
- First number: In this example it is (3). This is the speed that you are to lower the weight or your body. So for example if you are performing the bench press exercise you will take 3 seconds to lower the weight to your chest.
- Second number: In this example it is (1). This is the pause you take at the bottom portion of the exercise. So for the bench press after you have lowered the weight to your chest you will pause for 1 second.
- Third number: In this example it is (X). The letter X represents an explosive movement. So for the bench press you will want to raise the weight from the chest to above you as quickly as possible.
- Fourth number: In this example it is (1) This represents the pause after you have raised the weight or your body. So for the bench press you will pause 1 second after you have raised the weight above you.
Breathing: A common mistake I see is holding the breathe while performing an exercise. Inhale as you lower the weight and exhale as you raise it and the same goes for when performing bodyweight movements. For example, when you lower the bar to your chest on the bench press you are inhaling and as you press it back up over yourself you would be exhaling.
Rest: This represents the amount of time you should wait before performing the next exercise or set.
The letters: You’ll notice letters before each exercise. This is a way to let you know the order in which the exercises are to be performed. In the example above you’ll notice that I have used the letters A and B. What this means is that all of the exercises with the letter A in front of them will be performed together in a circuit or one after the other.
Lets look at a specific example:
- A1: Walking lunges, 3 sets x 20 reps (total); rest 30 seconds
- A2: Inverted rows, 3 sets x 10-12 reps; rest 30 seconds
- A3: Push-ups, 3 sets x 10-12 reps; rest 30 seconds
- B1: Air Squats, 3 sets x 20 reps; rest 30 seconds
- B2: Leg raises, 3 sets x 20 reps; rest 30 seconds
- B3: Broad jumps, 3 sets x 10 reps; rest 30 seconds
This routine will be performed as follows:
- Walking lunges for 20 reps
- Rest 30 seconds
- Inverted rows for 10-12 reps
- Rest 30 seconds
- Push-ups for 10-12 reps
- Rest 30 seconds
This would equal 1 complete set. After step 6 (30 seconds of rest) you would go right back to walking lunges and perform another circuit of the exercises the same way I have outlined above. This would be set number 2. As you can see there are 3 sets prescribed for each exercise so you will be doing one more circuit as outlined above.
After all 3 sets have been performed you would move onto the letter B and those exercises.
What should each rep, set, and all that stuff feel like?
This depends on your level.If you are just starting out really focus on the movement tand the feel of each muscle.If you are required to perform 10-12 rep s and get to the 12th one it should feel tough. You should not feel like you can do 5 more. By that 12th rep you should feel like you could possibly do one more but go ahead and stop there.
Don’t worry if you fall a couple of reps short either. If the workout asks you to do 10 push-ups but you can only do 3 then just do your 3 reps and move on. You’ll build up the strength before you know it.
There are also tons of variations to each exercise that you will find in the back of this guide. This will make some of them a bit easier for you if you find some of them to be too difficult.
HEY! THERE ARE NO MACHINES
That’s correct. There are no machines because I want you to be the one working out, not a machine. Certain machine exercises have their place and certainly using a machine is better than sitting on your booty at home eating Twinkies and drinking Coke.
However, machines don’t do a great job working some of those small stabilizing muscles that surround your joints. You want to make sure to work those muscles in order to create support and avoid injury. Injury prevention is one of the main reasons to be working out. So when you are lifting that couch into the back of your truck you don’t throw out your back or tweak a knee.
Machine exercises are also not ideal for proper posture. Most machines create poor posture because they do not create the need to fight gravity. Many machines stabilize your body so that you do not have to support yourself. When doing a shoulder press it may be more beneficial to stand and have to keep your core tight in order to press the weight over your head as opposed to sitting in a seated shoulder press machine where your lower back is supported and stabilizing muscles of the shoulder go unused.
Machine exercises also do not often address stability, balance, and coordination, all very valuable when you think about your day-to-day activities. Every single day of your life is spent testing your stability, balance, and coordination. From simple walking, to running up a set of stairs, dodging a dodge ball (dodge, dip, duck, dive, and dodge), or playing catch with your son or daughter. Free weights and body weight movements do a much better job of addressing these.
Lastly, lifting weights and doing body weight exercises are just way cooler and more fun.
HOW TO GUARANTEE SUCCESS USING THIS GUIDE
Let no feeling of discouragement prey upon you, and in the end you are sure to succeed. – Abraham Lincoln
First things first, take advantage of that mindset guide in times of need. When ever you feel like you’re losing motivation, lacking the willpower, or just need a little bit of mojo – refer to it, and refer to it often.
Now with that said, I want you to know something. I don’t care who you are, where you came from, what’s in your past. Today is the start of a brand new you. Today you are on the path to creating the best version of yourself, starting with your health.
You’ll notice something amazing over the next few weeks as you follow this guide. You won’t just get healthier, leaner, stronger, and have more energy. You’ll have more confidence, you’ll be more excited to tackle each day, the rough stuff won’t seem so bad, and stress will virtually disappear. You’ll be excited to try new things and set personal challenges. It’s going to be an amazing ride for you – I for one am damn excited.
You may have tried to start an exercise program and diet before but only to have failed. You may have worked with a trainer and got great results only to see them wash away in the next few months. I don’t care what you’ve done before this or if you’ve failed before. Chalk those up to learning experiences that will set you up for success now. Use those setbacks as opportunities to learn from.
- Identify a few common themes as to why you may have not achieved the success you were looking for in the past. Be honest with yourself; were you not consistent enough, did you not stick with it long enough, did you completely fall of the wagon? Take a second to jot a couple of these down right now.
Find some mojo, create a theme, and change how you talk to yourself.
I could give some examples for you here but that would defeat the purpose. I’d like you to go find a quote that inspires you; look for something that gives you the goose bumps when you read it. Keep this with you at all times and refer to it often. Tatoo it on your body if you have to… I’m kidding… sort of. Nah, I am kidding. Don’t do that.
BIG TIP: Go find that quote right now. Stop reading a write that sucker down on an index card to keep with you at all times. Refer to it often. (Check your resources for a list of mojo, quotes, and other goodies)
Create a theme for yourself for the next couple of weeks.:
A gentlemen I consider a mentor is Chris Guillebeau. He creates a new theme every year for to live by. Here are a few examples of what he’s come up with.
- Year of Transition (2006) – When Jolie and I both focused on returning to the U.S. after four years away and began building a new life in Seattle
- Year of Learning and Preparation (2007) – When I focused on completing most of the requirements for my graduate degree and getting ready for the next stage of life
- Year of the Revolution (2008) – When I completed grad school, started the writing project, and formalized my goal of visiting every country in the world. (I wrote in the theme statement: “This time next year, my life will be very different,” and indeed that is the case.)
Identify a personal theme for yourself over the next few weeks. Something you can refer to when you might need a lil’juice, ya know, or spunk to remind you why you are doing this. Take time right now to brainstorm, I’ll wait.
BEGINNER WORKOUT TEMPLATE
As a special treat I am attaching a FREE download of the Level-1 Noob workout found in the Limitless365 Fitness Program. Just click on this link or the picture that you see here and you will have exclusive access. Also included is a exercise log so that you can record all of your results while using the Level-1 program.
This post is part of a three part series in which three FREE excerpts from the Limitless365 Fitness Program were released. If you’ve enjoyed what you’ve read please think about supporting Limitless365 by purchasing the complete program found here.
As always, if any of you have any questions never hesitate to give me a shout.
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