THE NO EQUIPMENT, NO EXCUSES WORKOUT

“Do what you can, with what you have, where you are.” Theodore Roosevelt

If you want to start exercising here is a simple, workout you can do that doesn’t require any equipment. These workouts should take no more than 20 minutes to complete, but if you do them consistently, you will get results.

            I believe that everyone should do a combination of strength training and cardio training. Both improve our physical and mental performance. I have written about the surprising effects that regular exercise has on our mood, focus, and mental performance so I won’t go into detail here, but if you aren’t aware of the many benefits, check out The Habit: Week-3 (Morning Exercise) It’s for the Mind more than the Body!

            A great starter workout would be a two by two. Two strength training workouts, and two cardio workouts each week. If you want to make exercise a daily habit, you could go for a 20-30 minute walk on the other three days of the week. Example schedule:

Monday: Strength Training

Tuesday: Cardio Training

Wednesday: 20-30 minute walk (optional)

Thursday: Strength Training

Friday: Cardio Training

Saturday: 20-30 minute walk (optional)

Sunday: 20-30 minute walk (optional)

            Here is a simple, NO EQUIPMENT Strength Training Workout Circuit. I provide hyperlinks for each exercise.

Exercise Beginner Intermediate Advance
#1 Push-ups Feet Elevated Push-ups Dips between chairs
#2 Doorway Towel Rows Inverted rows under a table Pull-up using a door & towel
#3 Bulgarian Split Squat Bulgarian Split Squat with pause One Legged Jump Squats
#4 Hip Extensions One Legged Hip Extensions Single Leg Hip Thrust Jumps
#5 Plank (30-seconds) Elbow to Hand Plank (45-seconds) Alternating Two-Point Plank (60-seconds)

Perform these exercises in a circuit with only about 30 to 45 seconds between exercises. Perform 3 circuits. Do as many repetitions as you can. When you can perform more than 20 repetitions, advance to the next level.

Here are the simple, NO EQUIPMENT Cardio workouts you could perform.

Cardio Options Duration Intervals      (sprint: recovery) Beginner Intermediate Advance
Outdoors Cardio 20-minutes Intermediate    [30-sec:30-sec] Brisk Walk Walk – Jog Jog – Run/Sprint
Indoor Cardio 20-minutes Advance            [40-sec:20-sec]  Jog in Place or walk stairs Shadowbox – Jog in place Shadowbox – Jog in place

 While you don’t need any equipment to perform these workouts, you might want to check out my blog post, Gym in a Carry-on – The Business Travelers Fitness Packing List for a few inexpensive equipment suggestions.

bus travel carry-on

 It isn’t a lack of resources that typically holds us back, it’s a lack of resourcefulness. Change your habits, change your life! 

Learn more Do what you can, with what you have, where you are. – Staying Fit While Traveling On Business

bus travel 1

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation

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Jump Starting Your Weight Loss Journey, Made Simple

If you have twenty or more pounds of body fat, you want to lose, beginning your weight loss journey is very easy to do. You don’t even have to change what you eat. You only have to control your portion sizes.

I am not suggesting that you will never have to re-examine your food choices after you have lost the first five or ten pounds but to begin the process of losing weight, all you have to do is cut down on the quantity of food you eat.

Whatever you are eating now, all you have to do is cut your serving sizes by approximately 20%. As a rule of thumb, a portion of protein is the size of your palm, a portion of carbohydrates is what you can fit in your cupped hand, and a portion of fat is the size of your thumb. Vegetables are technically carbohydrates, but they have such a low caloric density and are rich in nutrients and fiber so you can eat as much as you want, just don’t smother them in butter or sauces.

That’s it. That is all you have to do to begin losing weight. You should lose at least one pound a week, probably more. You can follow this simple plan until the scale stops moving. At that point, you’ll need to progress to the next stage.

The next step would be evaluating what you eat. Replacing some of the junk food in your diet with healthier food choices. Striving to eat a portion of lean protein, a complex carbohydrate, and some vegetables at each meal.

Replacing soda with a Topo Chico, tea, Gatorade Propel, Gatorade G2, or some other low-calorie beverage. When you make the substitution, focus on the enjoyment the new lower calorie beverage is providing instead of the sacrifice you are making; no longer indulging in the carbonated sugar water. This subtle shift in focus will make the substitution easier and more sustainable. When this stops producing results on the scale, you can move to the final stage.

The last stage would be logging your food to ensure you are creating a caloric deficit. The MyFitnessPal app (Google Play or iTunes) makes tracking our food intake and creating a caloric deficit as easy as possible. As you set-up your profile, you enter your target bodyweight, and your timeline for achieving it. The app tells you how many calories you can eat each day. I suggest you don’t try to lose more than 1% of your total bodyweight each week.

Restricting calories is our number one priority when our goal is weight loss. We cannot outrun a bad diet. Exercise helps, but if we are relying on it to lose weight, we are going to be very frustrated with our results, or more accurately, our lack of results.

 

Dream big, start small, act NOW! Change your habits, change your life! 

Learn more Top 5 Priorities of Effective Fat Loss and Looking Great

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation

THE SURPRIZING RELATIONSHIP BETWEEN ATTITUDE AND BEHAVIOR

Most people know that attitude effects behavior, but the reverse is also true. You can change your attitude and character by changing your behavior. Did you know that forcing yourself to smile will improve your mood? In the military, I was taught that false motivation was better than no motivation. I thought it was just a means of getting us to push ourselves harder during tough training, which it did, but I also discovered that it changed my attitude. Pretend motivation, leads to genuine motivation.

Our mind seeks harmony between our attitudes and behaviors. The psychological term that describes a disharmony between attitude and behavior is called cognitive dissonance. When we perceive a divergence between our attitude and behavior, we will either change our attitude, or our behavior to minimize the disharmony.

Bad habits provide instant gratification, so changing our attitude around the behavior is easier than changing the behavior. Changing the behavior would require sacrifice while changing our attitude wouldn’t require anything but lying to ourselves. Changing our attitude allows us to continue indulging in the bad habit without any psychological angst.

Everyone knows that smoking is terrible for your health, but a smoker will reduce the conflict by convincing themselves that a longer life devoid of smoking isn’t worth living. They will identify themselves as a smoker. Their attitude is that smoking produces so much pleasure that a shorter lifespan is a price they are willing to pay.

attitude behavior.PNG

Your attitudes and behaviors are inseparably linked, with each affecting the other.  If you think your actions are not in line with your values, I would argue you are mistaken. Unless your behavior is forced upon you, I would argue that your actions are in line with your true values.

The problem is your values aren’t what you think they are. If you are always eating poorly, I would argue you value eating junk food more than you value having a strong lean physique. If you are always arriving late to work, I would argue you value the instant gratification of late-night TV, or partying more than you value getting up early and getting ahead.

Bad habits persist because we have changed our attitude toward the behavior instead of changing our behavior. We like to think of ourselves as rational creatures, but are we? I think we have a great capacity to be rational, but just because we can be rational doesn’t mean we always act rationally.

Our emotions can easily overpower our rational mind and cause us to make illogical rationalizations. These justifications cause us to act most irrationally. Emotions are a much more powerful driver of action than logic and reason. We need discipline in our lives because we fail to do what our rational mind is telling us to do. This is because we don’t feel; emotion, like doing it.

We would all act in a disciplined manner if we were truly rational beings. Discipline is doing what our rational mind knows is in our best interest. Therefore an action that wasn’t in our best interest would be undisciplined, and irrational behavior.

Learn more, Discipline & Procrastination are Habits, NOT Personality Traits

Success is a few well-chosen disciplines practiced daily. Change your habits, change your life! 

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Printed Book Cover (09.08.17)

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitFam

 

 

Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

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It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

Q10

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Everyone needs to change their belief that cardio burns fat and replace it with exercise burns fat.  It is also important to remember that creating a caloric deficit through calorie restriction should be your number one priority when your goal is fat loss.

Basic Workout Program

I hope you have found these suggestions helpful. Best wishes and best health!

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Book Introduction

_____________________________________________________________

 

Discipline pushes us, motivation pulls us, but good habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

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Want to be more successful? Ignore your feelings, and listen to your gut.

Do you want to know the secret to success? Here it is; ignore your feelings and listen to your gut. Successful people discipline themselves to do what unsuccessful people fail to do. Discipline is the foundation of all good habits, because it gives us the push we need to take the actions we know in our gut will lead to our long-term success and happiness. Discipline is the source that all good habits spring from. There are two fundamental differences between good habits and bad habits. The first is that good habits seldom provide instant gratification, while bad habits almost always do. The second is that good habits move us towards our long term goals and lead to great achievements and long term happiness, while bad habits sabotage our success and the immediate joy that bad habits bring are fleeting and often lead to feelings of regret afterwards. Abraham Lincoln said, “Discipline is choosing between what you want now, and what you want most.” I couldn’t agree more.

Why don’t we do what we know we should? It’s because we are waiting to feel like doing it. We are waiting to feel like getting-up early and going running. Successful people don’t wait to feel like doing something. Do you really think that successful people feel like getting up an hour early to work out before going to work? Do you think successful dieters feel like logging their food, which is very easy using the MyFitnessPal app, but you wound know that until you do it. No they don’t feel like doing it, but they have the discipline to do it.

“Don’t wait until you feel like taking positive action. Take the action and then you will feel like doing it.” – Zig Ziglar

Do you think successful athletes only workout when they feel like it. More often than not they don’t feel like it, but they ignore their feelings and do it any way. What do you think the just, in the Nike slogan “Just Do It” is referring to? The slogan acknowledges our hesitation to do what we should do. It acknowledges it, and says do it anyway.

Our minds have been hardwired to keep us alive and propagate the species. If you only followed your feelings, your days would be filled with eating, sleeping, and making babies. Not exactly a recipe for success. As Mel Robbins, Author of The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage often says, our minds have been hardwired to protect us. The moment you hesitate to take an action you perceive as difficult, your mind will immediately begin to magnify the danger to prevent you from placing yourself at risk. This cognitive bias, which magnifies our fears and discomfort, is called the spotlight effect. She says you can overcome this mechanism that holds you back by preventing you from taking the difficult actions that will move you forward with a simple trick. To interrupt this habit of procrastination, she recommends you count backward from five. The act of counting backward, 5-4-3-2-1, is a deliberate action that requires focus. It interrupts the habit of procrastination. Use it as a countdown to action: 5-4-3-2-1-move.

mel robbins

Ignore your feelings and do what you know in your gut you should do. Use her 5 second rule to take control of your life. These moments of hesitation are moments of huge power; moments when leaning into an action instead of backing away from it will change your life. Moments when your inner voice and instincts are telling you what you should do. Mel says if you let your feelings dictate your actions you will rob yourself of joy and opportunity. Many of the actions we need to take are difficult and uncomfortable. If you let feelings decide your actions, you will deprive yourself of growth, opportunity, and happiness. Growth and advancement are almost always the results of taking on new challenges, overcoming fear, and risking failure. If you let your fears and feelings determine your actions, you will be safe and comfortable, but you will never feel joy or experience growth. Conquering fears and overcoming challenges can be scary and daunting, but they also make us feel great about ourselves when we triumph over them. We feel like winners. Will you experience failures and setbacks, sure, everyone does, but failures teach us lessons and make us better.
My advice to you is to ignore your feelings and discipline yourself to take action by applying her 5 second rule. Take control of your life. Success requires we make good decisions. Success requires we consistently do all the little things we know in our gut we should, whether we feel like it or not. Many of these actions aren’t difficult to do, but as Jim Rohm liked to say, “What is easy to do is easy not to do.” These little things aren’t significant by themselves. Choosing to drink a glass of water instead of a soda one day will not make a difference in how you look and feel, but over the course of a year, it could help you lose 30-pounds. Living a disciplined lifestyle becomes less challenging as these new behaviors become habit, and eventually a lifestyle. Start today. There is no better time than now.
Learn more about the Five Second Rule.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.
Follow us on Facebook
Book NOW Available on Amazon!
Book Introduction

The book contains:

• 7 Change Strategies for Adopting a Healthy Lifestyle
• A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
• 20-Week Workout Log with Progress Assessments (Downloadable PDF)
• 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
• A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.
Our BOOK The Fat Loss Habit is NOW AVAILABLE ON

AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook
Book NOW Available on Amazon!
Book Introduction

 

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple