Here is the thing about results.

By results I’m talking about what most are looking for. So things like

-weight loss

-building muscle

-Get strong

-Running longer

These are all goals but we can’t really directly effect them.

But, what we can do is do things or don’t do things that effect those things like.

Example if you eat less you may influence more weight loss. Just like if you lift weights you’ll get stronger

So, in my book, we should focus on our habits and routines, that we can directly effect.

Which in turn will effect the things we truly want.

So we have to grow each day, each week and each month. To get better at these routines and habits.

There are two ways to do this.

Do something better.

Do something more

They both work, well. If you commit and execute these two each week. You’ll get results.

Let’s chat about both

Do it better

This is when you do something, well better. So could be have better breakfast. Say you go from a donut and coffee to eggs and toast.

Or say you go from walking for 20 minutes to lifting for 45 minutes.

With recovery it could be going from going bed a 12am to going bed at 9pm.

The quality and effectiveness of what your doing goes up

This will give you better results.

There is no question we have to eventually do things better

But, here is where most people get it wrong

Do it more

Doing it better is only as good as how much your doing it.

I could eat amazing today but if for next 6 days I eat the worst.

It probably wont help me much.

Being able to repeat what you did better is just as important.

Now, doing something more makes, doing it better more difficult.

Most people can go hard for a day or two but can not maintain it that for a month or a year

Here is the key to growing, getting better results

Good enough

What you do better needs not be so dramatically different or better.

It just needs to be good enough improvement on what you were doing before.

So that its effective but you able to also repeat it over and over again.

I want you to think about how you are approaching nutrtion, exercises and recovery/stress management.

Are trying to do it better without doing it more.

How can you make your exercise and nutrition a little easier, so that you can do it more

Do things better , but better isn’t it worth all that much, if you can’t do it more

Hi guys sometimes you don’t have all the time in world to workout or your so drained. You just want do quick one, to get moving.

So, I wanted to share my go to workouts, when I’m in a bind or not feeling a big workout but still want to make sure I move on that day.

1. OEM

I made a video about this on facebook the other day. But, this super simple and kinda seems like nothing but it takes a toll.

Every minute just do an exercise for 8-15 reps. Do it as fast as you can , than rest for the rest of the minute.

Example if you for 10 jump squats and it takes you have 15 sec, you take 45 sec to rest.

You do one exercise or a few and alternate for variety.

Do this 10-20 minutes.

2. Countdowns

This has to be my favorite. Do this one more exercises. Start at reps and work your way down.

Have fun with it. You countdown by 1,2,3,5s.

Here a few example

jump squat 10,9,8,7,6, etc

pushups 10,9,8,7,6 etc

Or do it more circuit style

burpies 14

pushups 14

lunges 14/side

squats 14

Each round drop by 2 reps until you get to 2

3.Sprints

Especially on summer day this is great. Go to a park, hill or beach. Sprint a distance all out as fast you can. than walk back to where you started do this 6-12 reps or 10-20 minutes

4. Complexes

This is a good one if you have weights at home and want quick workout. Even if there not heavy.

A complex is when you do circuit with one piece of equipment do each exercise as fast you can and not putting the implement down until you done every exercises. You can do this 2-5 sets

Example for 10lbs db

Squat and press 10 reps

lunges 10 reps total

bent over rows 10 reps

burpies with db 10 reps

Rest and repeat

Or a simpler one with a kb

kettle bell swing- dead lift and squat press all 12 reps.

Rest and Repeat

5. Flows and freestyle

Exercise and movement doesn’t have to be so structured. Sometimes I just get on the floor and move, how I feel. I’ll do some squat , than go into some mountain climbers, than go into some pushups and just do movements I enjoy.

Example

jump squat 10

bear squat 10

pushups 10

spidr climber 10 total

You could be more creative and flow or do something like that for 5 minutes.

This great wake up in am.

Hi guys, if your reading this. You probably want to lose fat and drop inches all over.

The key to fat loss is reducing calories.

But, where people go wrong is cutting too fast or too much., so it negatively effect your workouts and metabolism

And/or not doing it in way that you can sustain for a long period of time.

All these strategies work, but you want to do without dramatic cuts or doing things you know you can do for a while.

#1 Calories app– This the mos popular one where you log your food to cut calories. The best way to use this. Is ignore there recommendation especially when they add calories after you workout.

You want to not change how you eat and log everything for a week or two. Than from there cut 100-200 cal a day for week or two and see how if effect your weight, clothes and how you look in the mirror. If your getting results stay at that those calories. If your not cut again.

This way can go wrong if you.

Your not honest.

Don’t actually log everything you eat for a week or two.

Your not honest or accurate the portions

Your eating so little that cutting calories will probably just slow down your results more. 1000-1500 is way to low for most people. That case increase your calories to 9-10x your bw

#2 Handul diet– You ball park your food by eating foods based on the size of your hand. You can start to eat a palm of protein, fist of veggies, hand scoop of carbs and thumb of fat with each meal.  Double this for men or athletes

Than do that for a week or two, than if your not getting results simply cut something. Make it simple. Maybe one meal a day your cut out carbs Than see how that effect your results.

#3 and #4 How you eat- I find these very similar but a little different. But, instead focusing on counting calories or what you eat. This is about how you eat, which effect how much you eat in the end.

Especially very effective, if your a fast eater or always seem to eat until your stuffed.

Eating until your 80% full.

Sometimes based on up bringing we might have a habit of eating to we are stuffed because the foods, so good or maybe because you still have food on your plate. If we can focus on eating until your 80% of that stuffed feeling. We start to eat less and lose weight.

The best way to do this is, log your food in journal and ask yourself after each eating opportunity. Did I eat until I was 80% full yes or no

The other one is similar but instead of fullness, you are going try slow it down. You going try to increase how long it takes you to eat. Example say dinner takes you 5 minutes to eat, you are going try to take 10 minutes with the same food.

With this one we want to chew mores, put down our fork in between bites and focus savoring every bite. When you do this you tend to enjoy food more, digest it better and get fuller faster(especially if your eating good food) This one you ,would log the food you ate and write how long ti took to eat.

All these may work, but do the one that seems easiest for you and your preferences.

At the end of the day each one we are trying to

1.Figure out how much we are eating.

2. Cutting it a bit and seeing if that makes a change

3. Adjust as wee need to.

Put this stuff to good use.

If your looking for a little more hands on coaching you to the body you want check out our 12 month transformation program.

One things that is extremely helpful for both nutrtion and working out .

Are templates.

There like training wheels.

They allow to think less and just take action more. As wells focus on the important stuff like.

Learning great from.

Learn where to feel each exercise.

Focusing pushing the intensity.

So today I want give you a metabolic strength template. Which is great for building muscle in all the right places as well burning calories and boost your metabolic rate(which burn more calories after your workout)

Let’s dig in.

Power/ core- The first thing we want address in this workout is working explosive power or if your a real beginner build a core.

Example of this

10 yard sprints x5 or

Plank for 30 sec

ab roll outs 8 for 3 sets

Big lift– Next we want to get strong at big main lift for reps of 5-8. This would be dead-lift, some type squat, chin  bench press. Do this for 3-5 set. Each week try to lift a little more weight.

Super set– This is going be a lower and upper body exercise, that you’ll do back to back. I would keep the reps to 8-15 reps. Also try not repeat the same movement. So, if you just did a heavy squat, you don’t want squat agin in your super set. Stick to 2-4 sets

Here is an example of a few

hip thruster 10 reps

db chest press for 10 reps

or

elevated split squat 10/side

strap rows 10 reps.

Circuit The last part will be a circuit. We want  to do compound exercise, because they burn the most calories and go through this as many times as possible in a given time. I would  stick to reps of 8-15 and do it 8-12 minutes.

Her is an example

kb squat 12 reps

pushup for 12 reps

Alternating step 12/side

1 arm rows 12/side

Repeat as many times as possible in 10 minutes.

So, the workout would look like this.

Core/power

Main lift

Super set

Lower body exercise

Upper body exercise

Circuit

lower

upper

lower

upper

The cool thing about this is you can plug and play and nevr gert bored. If you try it, let me knwo what you think.

Do not workout if these are true for you.

If fat loss is your main goal.
If you haven’t gone food shopping yet.
You haven’t prepped at all week.

I love working out. But, fat loss happens in the kitchen. So, if you haven’t shopped and done at least little food prep.

I give you permission skip today’s workout. Go shopping prep at least one thing for tomorrow.

The most important thing , when it comes to losing weight is your nutrtion.

Victory loves preparation.

Put yourself in the best position to succeed. 

Tomorrow you can get after a great workout.

But.. Honestly I hope you can do both that you have food shopped and prepped and you can still train today.

But, if your going just do one, get some food ready.

One of the biggest excuses for anything is time. 

If that is the case trade one workout for shopping and a little preparation.

You’ll probably see better results.

Weight loss is usually attacked through intense workouts and strict dieting.

But, if you want stay in the game all year and reach all your fitness and fat loss goals.

Make shopping and prepping a habit.

Your Coach
Bobby

If your starting a diet or been just looking to eat better.

Before you get into calories counting, carb cycling, paleo or counting your macros.

You got to do these first.

Well if you want to be successful.

A lot things can work as far as nutrtion goes.

But, you got to execute it.

Sometimes  that means we are better off executing an easier program than constantly failing or procrastinating a harder one.

So, before you get all diet crazy. You would be smart to get good a these three things. Which will make following any program a lot easier. This is like pre diet 101

Keep a food log.  I know nothing new. But, if you have discipline to keep it for 30 days. Despite if its good day or bad one. You’ll get two power full things from this. You’ll leaning how to be consistent(which is a lot harder than it sounds) and you’ll going to learn a ton about yourself and how, why and what you eat. Which will make it easy to decide what you need to work on.

Shop And plan– Have a set day where you’ll shop to make sure you have all the foods you need to be successful. Even if your shopping for that isn’t perfect, eating at home, you will probably  help you eat less and better.

Have some type of plan of what you’ll work on. Sometimes we think we will magically change. Despite that we don’t have a plan. Plan some meals out. Make it simple like I’m going have some type lean beef and rice this week. Go with specific thing your work on like, I’m going work on eating more protein and veggies with dinner. Than shop for that plan.

Like they say if you fail o plan, your planning to fail.

Prepare food. When ever this comes up. Most have picture of spending hours in the kitchen on Sunday with a million different tub-ware container.s

That not what I’m talking about. I’m talking about starting small. Here is a few things to think about.

Prep for meals or snack you struggle with.

Prep for meal that your really busy during.

Prep when it convenient  or when your already doing something. Like prepping extra food, while you cook dinner or breakfast

Here are some ideas

Sunday quick prep

Cut veggies up 5-15 minutes

Saute them 5-10 minutes or just throw them in firdge.

Throw a meat in crock pot less than 5 minutes.

Saute meat in a pan, 15-20 minutes.

Boil a dozen eggs. 20 minutes

Bake a fritatta 40 minutes

Daily prep do this while you cook dinner or breakfast

Cook omelette for a quick reheat tomorrow.

Boil eggs

Over night oatmeal.

Make salad and throw meat from diner on it for tomorrow.

Throw left meat in wrap or sandwich

Prep a green smoothie or a protein shake.

Cook extra meat for tomorrow lunch or dinner.

These three things seem simple, but I promise you, if you do it. It will accelerate your results, no  matter what diet or nutrtion protocol your up to.