Every man needs a routine and there’s no other dude that guys can model than surfer Laird Hamilton. And don't worry, they don't involve carrying massive amounts of weight across the bottom of the local swimming pool or lake!
According to Men’s Journal, here’s his 7 tips that keep him ready to tackle the big waves that he’s known for:
It's finally December, the election is over, things are finally settling down on Facebook (sort of...) and people are getting back to their daily lives besides attacking each other over who voted for who. For those of us who are Beachbody Coaches or involved in fitness, these past few months have been very interesting as far as seeing people's behaviors online, how social media, tweets, facebook videos, etc. can sway people's moods, reactions, and even friendships.
One little tweet or post can sway a whole nation! Just check out the latest news on Donald Trump! lol...
The amount of RTs our future POTUS can get, response he receives is amazing!
And here we have a team of Beachbody Coaches, sharing postive tips, feedback, and motivation, and it won't even get viewed! LOL!
So yes, it's been an insane past few months and I'm ready to get back my day to day operations, sharing my story and that of my clients, and doing what we do as Beachbody Coaches (and hopefully having people ready to change their lives---because heads up, regardless of who resides in that oval office, YOUR health, fitness, and future relies in YOUR hands... Not Hillary's... not Donald's...)
Interesting side note, did you know President Elect has a "meal plan"? No joke...
See Donald Trump's meal plan here...
So now that we are all back to our daily lives, I don't know about you but it feels like I'm pulling myself out of a rut. I'm hesitant on what program to pick. I flip flop on meal plans (WHY the hell are there sooo many different meal plans!!! That's for another post...)
Every guy wants 'em and every girl loves to touch 'em: Abs! But as summer starts to wind down and most guys prepare for the "winter bulk", is it even worth it at this point?
Of course it is!
Abs can be a year-round event if you plan your meals right, balance out your workouts, and this is true even if you are "bulking".
Typically, most of us divide up our year like this:
Jan-March: Bulking, lifting weights, eating whatever we can put in our mouth
April-June: Spending a lot of time on cardio, cutting down on carbs, and "cutting"
July-August: We're outside enjoying our hopefully "shredded" bodies, enjoying our foods that we deprived ourselves of from April-June as we were getting beach ready. So this typically includes the ice cream, the "adult" drinks, the bbq ribs, hot dogs, burgers, you name it.
Sounds about right, doesn't it?
But what if you have a quick event coming up that you want to look good for and you only have 21 days to get "beach" ready (or "event" ready)?
This could be your weddings, your high school reunions, etc. that either you want to make someone jealous (maybe the bride at the wedding you are heading to dumped you for the chump of a groom), or you want to show off your new body to the homeroom hottie from your sophomore year of high school.
Whatever the occasion is, here's a plan that you can begin right away.
The Meal plan
For this plan we're going to do a simple carb cycling plan, with low carb during the weeks Sunday-Friday and a carb refeed on Saturday.
I'm going to suggest you use an app like MyFitnessPal to track your food and balance out your macronutrients.
For macros, we're going to set them as the following:
Low Carb Days Sunday-Friday: P 45% C 25% F 35%
Carb Up Day: P 35% C 50% F 15%
For proteins, stay with your lean proteins such as chicken breast, turkey (deli or ground), pork, eggs and egg whites (depending on your macros), and whey isolate or hydrosolate.
For Carbs, stick with light fruit, sweet potatoes, oatmeal, ezekial bread, and lots of veggies.
For Fats, avocados, almonds, coconut oil, seeds, and butter from grassfed cows.
For your calorie level, take your ideal body weight and multiply it by 11, plug in your calorie level and macros to MFP, and start planning out your day.
Now that you have the meal plan well under way, it's time to talk about the sweating!
This varies based on your schedule but ideally, in the morning you can do a light cardio workout 20-30 minutes in a fasted state (before breakfast). Walking, jogging, etc. are perfect for this.
Along with the Fat Burning Workouts I've already posted here I also suggest incorporating lots of full body circuits as well as my new favorite type of workout to add in once or twice per week---Hurricane workouts.
These workouts were first introduced to me through Martin Rooney, author of the book Training for Warriors, which is primarily an MMA training protocol.
So here's how the Hurricane Workouts work:
1. You select some type of cardio workout to raise the heartrate that you will do for 30-60 seconds, depending on the difficulty level. You can do treadmill sprints, elliptical sprints, hill sprints, or something as simply as jumping jacks or floor sprints. This move should get you gassed and breathing.
2. Immediately after your 30-60 seconds you'll move to two back to back strength exercises. These can be bodyweight moves like pushups, dips, pullups, crunches, etc. You can also add in weights, such as kettlebell/dumbbell swings, Squat/Presses, Bench Presses, Lunges, etc. The list and possible combination is endless!
3. Complete the circuit 6 times, rest for 2-3 minutes, and then repeat with two new strength exercises.
For this sample workout, I had access to a treadmill. After a good warm-up (5-6 minutes getting the heart rate up, lots of dynamic stretching, etc), I did a 60 second sprint (hard!) on the treadmill at 10 mph and a slight incline.
I let the treadmill continue going as I hopped off, grabbed a barbell and did 10 front squat to overhead presses, followed by 10 pushups on the barbell. I immediately jumped back up and repeated the sprint, squat/press, pushup circuit 5 more times.
For the next set I did reverse step back lunges with the barbell, followed by barbell curls as my strength moves (2nd circuit).
By that time, I was pretty gassed! If I had shortened up my sprints to 30 seconds I probably couldn't gone another round but the 60 second sprint intervals are difficult.
The whole point with these workouts is to tax your body, build endurance and strength, and prepare you for doing battle in the Octagon! So these hurricane workouts should only be done once or twice per week.
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Want an even more detailed, step-by-step plan to getting shredded in 21 Days? Check out the 21 Day Fix Extreme Program below for details on carb cycling as well as follow along workouts that will get your ripped in just 21 days. It'll be tough but worth it!
With all of my research into ketosis and the ketogenic diet, I started looking into how a ketogenic diet affects athletic performance. After all, many of the fitness gurus I see posting about higher fat diets are typically advising on weight loss and not necessarily coaching athletes who's paycheck depend on them being able to cross the finish line the fastest or sink the 3 pointer at the last second.
I came across this post on Men's Journal that takes into account the athletic aspect of fueling our bodies and even points out the research done by Jeff Volek, the author of The Art and Science of the Low Carbohydrate Athlete. It's an interesting read...
When it comes to Pre and Post Workout meals, I'll admit, we "fitness experts" can go a little overboard. We talk about the Post Workout window for getting nutrients in, we talk about nutrient timing in order to avoid gaining fat from carbs, and we debate how important fueling up before a workout really is.
And as fun as taking pre-workout supplements can be...
It sometimes gets a little confusing with all of the different ingredients, how soon to take it, and what the heck is with the "tingly" feeling that it gives you?
So here are 3 simple and fun Pre-Workout Meals to get you ready for your workout if supplements aren't quite your thing:
Have you ever played Call of Duty? If you haven’t, you check out what it’s like here but basically it’s a “Shoot Em Up” video game I tried to do a few years ago. But here’s the one problem…
I’m awful at video games…
I just don’t do well with the controllers and I don’t have the patience to play for hours on hours to really get good at it.
But I always wondered, “If there was a real life version of the Call of Duty Game, man, I think I would do really well!”
Well, this weekend, the thought became a reality..
Everyone is throwing around the term “Portion Control” these days and there are all kinds of new gadgets and “concepts” that go with portion control. But as guys we just want to EAT, right? No guy wants to be seen going around with special tupperware or plates---it’s just not macho.
So how is a regular guy supposed to take advantage of all these portion control techniques and does it really work?
When guys start to hit their thirties it's not uncommon for them to start feeling unmotivated, lethargic, and just plain tired! Don't worry, though, I have your back, gentlemen! There are a few culprits that could be causing this and some simple fixes that you can start doing today to boost those energy levels and fight fatigue. Read more below to start feeling like the Alpha Male once again!
It's affecting guys everywhere and sometimes it's hitting as early as a man's 30s! But no worries, here are 5 tips to keep the "Big T" going strong and keep your alpha male status!
1. Lose 5-10 lbs
Most men who are overweight tend to have lower testosterone levels. According to Dr. Mercola, "If you're overweight, shedding the excess pounds may increase your testosterone levels".
In fact, on a LiveScience.com, they even did a study on pre diabetic men in their 50's and the findings suggest "doctors should first encourage overweight men with low testosterone levels to try to lose weight through diet and exercise, before resorting to testosterone therapy to raise their hormone levels," said study researcher Dr. Frances Hayes, a professor at St. Vincent’s University Hospital, Dublin."
So step one in increasing your testosterone is to start losing weight and you'll see those T levels increase naturally!
Get my favorite way to start losing weight and exercising right away!
2. Incorporate Strength Training
Every guy loves to lift weights! So let's start lifting! Any kind of resistance training is going to help you build muscle which in turn is going to help you lose weight and help with number one. Want a cool tip? If you schedule your workouts in the evening you may be able to benefit from the post-workout testosterone boost
These are just 5 easy ways you can start incorporating some simple things into your diet and training right away to see improved levels of testosterone. This isn't something that will change drastically right away but as you start making these small changes you'll gradually begin to see improvements.
Click here for my favorite Strength Training Program
3. Add in more fat to your diet.
Research has proven that adding in more healthy fats, such as those from avocados, nuts, seeds, and oils have proven to increase testosterone levels. Some websites suggest adding in as much as 50-60% of your caloric intake to these healthy fats (such as the rise of the new "Bacon"-type diets!) but I suggest sticking with the more conservative 25-30% of your caloric intake to come from healthy fats.
Sorry, bacon lovers ;)
4. Add in High Intensity Interval Training workouts
According to this popular article on BodyBuilding.com:
"The "right" brand of cardio for anabolic fat loss is High Intensity Interval Training (HIIT). This consists, in practice, of a set of bursts of balls-out, massive output cardio work followed by timed rest periods. This type of cardio is similar to the Fartlek style favored by old-school track athletes and it's been around for years, but it has enjoyed resurgence with this everything-old-is-new-again movement so prevalent in today's fitness industry. It's a simple concept, however, and since we know a lot more about how to program it—in terms of volume, intensity and duration—it's a perfect solution for anyone looking to drop fat.
It's all backed up by plenty of research, too. The Journal of Strength and Conditioning Research published recent work showing that HIIT can actually increase testosterone levels and GLUT4 concentration. Steady-state cardio, as I wrote earlier, has the exact opposite effect. Research has also shown that HIIT increases 24-hour mitochondrial biogenesis. This is the formation of new energy-producing mitochondria in cells, a process that typically shuts down mTOR during steady-state cardio."
You can avoid valuable muscle breakdown by doing HIIT instead of the traditional steady-state cardio that will keep you hours on the treadmill or elliptical, so think twice before heading out for your easy morning jog!
My favorite program for HIIT
5. Get some Vitamin D
They did a study on Anabolicmen.com and found two key things that happened regarding vitamin D levels in men's bodies:
a) This study found out that men with sufficient vitamin D levels had significantly higher testosterone levels and lower SHBG count, than men who had insufficient amounts of the vitamin (or hormone) in their blood serum.
b) This study found out that when healthy male participants take 3332 IU’s of vitamin D daily for a year, they end up having 25,2% more testosterone on average when compared to placebo.
You can find Vitamin D at just about any health food store but start supplementing (or just get outside!).
Want a great way to start improving your Testosterone levels naturally? Try Onnit's T+!
Do you have any other tips for improving testosterone levels? Leave me a comment below!
Yours in Fitness,
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