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Here are my results of this mornings awesome workout.

I decided to stay with 1 legged leg presses as my only quad exercise today.  1 legged leg presses forces my repaired leg to do work.  Still in the rehab phase.

1 legged leg presses 6 plates x 20,20, 7 plates x 18,18

Back Extensions added 35 lbs x 25,24

Seated leg Curls 230×6,5

10 minutes of high intensity interval cardio. 

1 minute of super high intensity followed by 1 minute of much lower intensity.  5 cyles of low, high etc

Total distance covered on The Life fitness elliptical .77 mi on manual program, resistance of 17

A great workout.

Tomorrow is Back and Biceps and more high intensity cardio.  Check back then.

Have a Great Day,

Michael

I have mentioned this many times but deserves mentioning again.  Writing down everything relating to your exercise and nutrition program is key to achieving your goals.  As I work with clients through my online coaching program I stress with them the importance of journaling.  Especially, nutritionally when we are concerned with getting really lean.  You must know what is in the foods you are eating.  You must record foods, protein, carbs, and fats in those foods.  After several days of journaling you will find that journaling gets much easier and suddenly you are much more aware of what you are putting in your body. 

Action Step

Today, get a notebook and write down everything you consume.  When you get to a computer look up all those foods in an online database.  Record protein, carbs, and fats for all those foods.  Do this for a month.  I promise you will lose weight.  Do your best to consume foods that are low in saturated fats, low in sugars,and consume small portions of protein with each small meal.  Preferably 5-6 small meals per day.  If you get hungry eat more clean food.

Just do it no matter how painful it is to write things down.  DO IT!!

Have a Great Day,

Michael

Take responsibility for where you are today.  If you aren’t as lean as you want to be, take responsibility.  It is no one else’s fault but your own.  Stop blaming others and take radical action today.  I know, I know, I have heard it all before.  You are so busy, you just don’t have time to eat healthy meals.  Or life is so stressful, that you  just have to eat that unhealthy food to soothe your stress.  I don’t know what to say other than, if you want to achieve your weight loss goals you better stop blaming others and situations that life has put you in.  You had better start gaining control over your life, your emotions, and you had better start taking action.  That is, if you want to get it done.  Decide right now, are you ready?

Now get to it,

Yours Truly,

Michael

Goodness gracious.  This morning I have witnessed so many folks performing goofy exercises.  Not to focus on the negative here but come on. Lets get back to basic movement patterns.  Basic exercises like: lunges, squats, leg presses, flat presses, incline presses, overhead presses, pulldowns, pullups, rows,curls, standing calf raises,etc.  I see so many folks spending the bulk of their training time doing ab crunches and wondering why their body is not changing.  Or one better than that, for leg training they do leg extensions with no time spent on multijoint leg exercises like those listed above.

If you don’t know better study my training routines.  You will see 90% of our time is spent on the big, basic movement patterns.  Get good at these basics.  I know it doesn’t sound glamourous like some of the “celebrity” trainers are promoting.  But, do it.

Just Ranting Today,

All in an effort to help you!

Michael