We are all busy, so we want to make sure the time in the gym, is helping us.

2 ways to do this are to focus on fundamental movements, instead of body parts.

And go deep on a few exercises, instead of doing many.

Fundamental movements are movements that we, made to. When we wrap our training, around this, we tend to

Get strong and build muscle easier

Burn more calories

Become resilient to injuries

The movements are

squat

single leg

Hip hinge

Upper push

Upper Pull

Locomotion, like walking, sprinting, jogging and loaded carries

So, throughout the week, we want to hit each movement at least twice. By doing this you will supercharge your results and get a great workout in less time.

The next thing is to stop doing a bunch of work, that is subpar and start working hard at just a few things. We can do that by

Doing more warm-up sets.

Focus on great form and control.

Rest properly, so we can go harder with each exercise.

A great example of this is my basic leg day

Squat

Hip Hinge

Single-Leg Exercise

Hamstring or glute work.

On paper, it doesn’t look like much but, when we focus on the things above. It is a kick-ass workout, that produces results.

Take these 2 tips and get after it today.

HIT is regarded as the king of fitness and losing fat.

But, there is something much better.

Actually, when this was taken away from people during the shutdown.

This easily was the reason people gained 10,20 and even 30lbs of fat.

Here is the cool thing, it is not hard to do and it won’t leave you exhausted in a puddle of your sweat.

It is NEAT

Nonexercise activity thermogenesis

Yes, it is better and more effective than HIT in most ways.

NEAT is all the movement we do that isn’t planned exercise. Here are a few examples.

Going to work, walking to your car, then inside the building, then going from meeting to meeting all day or walking stairs, etc….

Small movements you do all day.

It’s leaving your house to grab lunch or dinner, as well as picking your kids up from school. So much of this stuff, we stopped doing.

It is going for walks or walking your dog.

Playing with your kids.

All of this was taken away during the shutdown, people suffered big time.

Now, that people are trying to get back into shape, they are thinking super intense workouts.

There is nothing wrong with that, but if you aren’t back to work, intentionally getting your NEAT up will pay off big time.

NEAT can burn 1000 calories a day or more, where even the most grueling workout will get you maybe 200-500 calories.

If you are not back to work or you have a sit-down job here are two ways to drive up NEAT, get lean and improve your fitness and health.

#1 Track steps on your phone or tracker, shoot for higher daily averages. 10,000 is usually the standard but if you’re doing 2000, and get up to 5000. That is going to make a big impact.

#2 Not into the tracking thing. Start a daily walk practice at least 10 minutes a day. Let’s be honest we all have 10 minutes. Do it in the am, on a lunch break, or in the evening. You’ll be surprised how effective a nice walk can be when done daily.

Before you worry about the HIT sessions, get your NEAT up.

By the way, if you’re looking for a great training program to pair with your NEAT.

I’m looking for personal training clients

I have open session at:

6,7,9am and 430,5,530 pm Mon-Fri

All programs come with a free Saturday Group Workout.

E-mail me atbobby1057@gmail.com if you are interested.

Fitness can be broken down into a few modalities
Strength
Cardiovascular
Mobility and flexibility
Power/ speed
Resiliency injury prevention

Strength training is the only one that will positively affect all 4 in a big way.

This is the reason why most of my client’s workouts are strength-based and why I spend most of my workout time lifting.

To get all the benefits, there is a certain way to lift. Here are the top focused

Mostly compound exercises
Lift heavy for low to high reps
Lift pristine form and control
Rest properly
Do more overall work on weaker muscles usually, these are the upper back, hamstrings glutes, and core
You warm up properly

If you need help getting into shape, check this out.

My results in advanced program

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1 team training session a week

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