Saturday, May 10, 2008

The 4 Exercise Keys To Looking The Way You Want

Are you by habit following the 4 exercise keys to get the body and results you want?

To be honest most people aren't.

Why? 2 reasons.

1. Ignorance
2. Too much effort

They either don't know what to do or feel its too much effort.

I understand completely with the latter as I don't always feel like exercising (as strangely as that may sound to you) let alone doing the exercises that are necessary to get me the results that I want, but I do them anyway.

Wouldn't you rather have to work a little harder and get the results you so desperately want then take it easy on yourself month after month and look and feel the same month after month?

I know I would.

And as I teach in my seminars, the workouts don't have to be long (in fact that's far from ideal), just effective.

If you incorporate the 4 exercise keys (with a proper nutrition plan) on a consistent basis, you WILL get results...guaranteed!

What are the 4 keys you ask...

#1 - Use Moderately Heavy Weights
Choose a weight that will limit you to 10 repetitions. Over time we'll want to change this but this is a good place to start. Save 1 rep in the tank. What I mean by this is do as many as you can (if you can do more than 10 increase the load) with good form and posture, but don't go to your utter maximum, save 1 good rep. So if you can perform a squat with 20 pounds for 10 reps and that 10th rep is your absolute maximum that you can perform with GOOD FORM, just perform 9.

#2 - Use Multi-joint Exercises
This would include squats, push-ups, seated row, dumbbell row, lunges, step ups, etc. These exercises require more than one joint to be used at one time. One of the reasons why this is effective is that these types of exercises will require a lot more muscles to be recruited to perform the movement, therefore more calories will be burned during the exercise, therefore your metabolism will have to elevate leading to an increased caloric burn for hours and hours AFTER you finish, and probably best of all, it'll save you a whole bunch of time in the gym since you won't have to do that much to get the effect you are going for.

#3 - Use High-Intensity Intervals
Don't let the words "High-Intensity" scare you as its all subjective. What's high-intensity for me will be different than what it is for you. So don't think you have to sprint your heart out on a treadmill to get good results. I don't even let most of my clients sprint for the simple reason that most people can't handle and properly absorb the impact forces from each foot strike to minimize joint stress and injury. (Side note: if you know of someone that does a lot of running have them visit for a simple program that they can follow to help strengthen their muscles and create more stability in their joints so they can handle the stress from running). Start with a stationary bike. Warm-up for 3 minutes or so if you haven't just finished exercising, then increase the tension to an 8 out of 10 subjective level of intensity for 30 seconds and then decrease the tension to a 3 out of 10 subjective level of intensity for 60 seconds. That's 1 round. Complete 3 rounds, 3 times per week to start with.

#4 - Use Variety
If you want to CONTINUE seeing results with your exercise program, you need to change the program every 4 weeks. Doing the same thing, the same way, with the same loads will keep you looking the same. The changes don't have to be drastic. For instance, take our squat example from #1. If you continue to perform the squat with that 20 pound dumbbell at 9 reps every week, your body will not continue to change as it has already adapted to that particular stimulus. A simple change that I talk about in my seminars is try challenging yourself the next time you perform that same exercise by either doing 1 more repetition or using a slightly heavy load. That is enough change to cause the body to increase the metabolism to make the necessary adaptations to this new stimulus. These are the mini changes within a program that keep results coming.

So make these 4 keys, habits in your exercise program and you'll begin to look the way you want!


p.s. Registration for the May 26 Results Boot Camp is now open and if you sign up before May 16 at 8:15pm, you'll save $15. The camp is limited to 10 spots so make your way over to to claim yours!

p.p.s. If Boot Camp isn't your thing, then let me know as I'd be more than happy to put together a program for you that can help you look the way you want. Programs can be put together so you can either perform them on your own or with me.

p.p.p.s. If you would like me to give a presentation at your business or group, please contact me at or 604-626-2342.
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