It’s been about a month since I received the Total Gym XLS, and I wanted to check in and give everyone a quick update. I’ll be continuing to post monthly updates on my progress, so stay tuned if you want to watch my progression from couch potato to beefcake. BEEFCAKE!
When the Total Gym XLS first arrived, it looked rather intimidating. But after setting it up (a 5-minute process that doesn’t require any assembly) and watching the introduction DVD, my mind was set at ease. The system comes with a training deck that shows you how to do every exercise imaginable, and build a workout program that’s custom-tailored to your needs.
As I looked through the training deck, I saw a section labeled “6-8 Minute Workout with John Carleo”. Saving time on workouts is what drew me to the Total Gym in the first place, so I immediately started reading up.
John Carleo is a professional trainer and athlete, and he’s developed a step-by-step program specifically for the Total Gym XLS that gives you the most effective workout when you’re crunched for time. The best part? It takes just 6-8 minutes a day, 6 days a week!
The program breaks down what exercises you’ll be doing each day, along with the associated card for each exercise. You’re to do one set of eight reps for each exercise during the first week, and add one rep to each set every week until you reach 14 reps per set. Then, raise your Total Gym’s height up one level, and begin the routine again at one set of eight reps per exercise.
If you’re like me and don’t feel like organizing your deck each morning for that day’s workout, simply follow the included 6 To 8 Minute Workout DVD, where he’ll guide you through each exercise. This helps to make sure you’re doing each exercise correctly, and helps with the timing as well. (If you don’t have a TV / DVD player near your Total Gym, stick the DVD in your laptop and place it near your workout area.)
It’s a solid workout program, targeting different muscle groups on different days, thereby giving your muscles time to repair in between workouts. I was killing it for the first few weeks, dropping five pounds on the scale and one belt hole on my belt. But then disaster struck!
I threw out my back while helping a friend move (lifting some furniture with my back instead of with my legs), and I was down for the count. It was frustrating losing my momentum like that, but I did the only thing I could do given the circumstances – I focused on my diet, cutting out some of the “junk” that contributed to my expanding waistline in the first place.
First on my hit list was soda, as it’s a waste of calories (140 calories in a 12oz can, nearly 750 calories in a Big Gulp). I also got rid of all the unhealthy snacks lying around (Doritos, Tastykakes, M&Ms, etc) and I’ve replaced them with fruits and granola bars.
I’m a big believer in taking things slow.. I’ve seen people go on diets where they get rid of EVERYTHING at once, and they were absolutely miserable. I’m sorry, but that’s just a recipe for disaster. It’s important to chip away at the bad things bit by bit, so it’s not such an overwhelming change. Over time, you’ll find that you don’t miss the things you cut out, and your body is so much healthier for it.
By making these subtle changes to my diet, I was able to keep off the weight I initially dropped, despite not being able to work out for awhile. Now that I’m getting better, I’m excited to get back on track and hit it with everything I’ve got. Hopefully I’ll be able to drop another 5-10 pounds by Memorial Day.
Disclosure: Guys Gab was provided with a Total Gym XLS free of charge, however the opinions expressed are my own.
5 Habits You Need To Break In Order To Get Fit And Healthy
There are some things you do, or fail to do, every day that could be sabotaging your attempts at becoming healthier. To achieve success with your weight loss journey, you need to work on breaking some of these bad habits and ensure you protect your body against any practices that are unhealthy. The key is to ensure that you integrate change into your lifestyle gradually.
To help you make the right choice, here are some of the habits you should break that will lead you to getting fitter and healthier.
1. Eating late at night
There are many reasons you should plan your dinner to take food an hour earlier. A study on cell metabolism showed that people who eat dinner early and stayed for 16 hours without taking anything were slimmer compared to those who consumed a similar amount of calories late in the night. Another reason you need to check the time you eat is that it allows you to sleep better. Late-night meals could cause indigestion, which will definitely interfere with sleep. If it’s already late, don’t take complete meals. A Naturelo supplement would be good to give you the nutrients you need without interfering with your comfort.
2. Not getting sufficient exercise
Exercise comes with many benefits that can not only ensure you are fit, but also stay healthier by helping your body burn extra calories. Some people have formed a habit of skipping their workout sessions, and this is fueled by laxity. Exercise improves blood flow and different studies have shown that people with moderate to high levels of activity live longer and are healthier. It keeps your heart healthier and strengthens muscles. You will feel and look great after working out.
3. Skimping on sleep
Sleep deprivation is something you need to avoid. Research shows that failure to get enough sleep could affect many things: it can compromise the immune system, you will have impaired judgment, and your heart health is affected. Sometimes being deprived of sleep causes depression and makes it more challenging to lose weight when you are dieting. You should aim to receive not less than 7 hours of sleep each night.
4. Not drinking enough water
Your body is made up of 60% water, so it’s not surprising that drinking water contributes to your well-being. Hydration helps to keep your mood stable and ensures your memory does not decline. Water will enhance your motivation and give you the strength to take on different challenges. The Institute of Medicine recommends that adults should drink on average 8 cups of water every day. Many people don’t observe these guidelines, so you need to get into the habit of drinking plenty of water every day.
5. Choosing foods because of healthy-sounding labels
Marketing has evolved and one of the tactics used is appeal to emotions. Some manufacturers will give their products fancy names that purport to say they contain the right ingredients. Many people are swayed by this trick only to realize they bought something not so healthy. For example, some products labeled as fat-free may deliver more sugar than you need. Don’t be duped and only buy after you have verified the ingredients included are good.
Your choices in life are reflected in your health and fitness. That’s why it’s important to always make the right decisions and ensure you don’t consume foods that are unhealthy. Check your daily habits to ensure they contribute to you getting healthier and fit. This includes taking enough water, eating healthy foods, and working out.
It’s Time To Stop Hitting The Snooze Button And Start Hitting The Gym
I’ve never really been a morning person. But motivated by my growing waistline, I decided to start waking up early so I could hit the gym before the work. And let me tell you, it’s been challenging, to say the least! The first couple of days were pretty tough, waking up when it […]
This is a sponsored post written by me on behalf of Rip It Energy Fuel. All opinions are 100% mine.
I’ve never really been a morning person. But motivated by my growing waistline, I decided to start waking up early so I could hit the gym before the work. And let me tell you, it’s been challenging, to say the least!
The first couple of days were pretty tough, waking up when it was still dark and cold outside, and convincing myself not to go back to sleep. “It’s way too early for this, just go to the gym after work,” I’d tell myself. But I tried that before, and life would constantly get in the way.
Here’s the thing.. In the morning, there is nothing to interrupt your workout plans. But after work, it’s easy to get derailed by happy hour with friends, dinner plans with the wife, or an an overdue report for work. Not to mention, most gyms are typically packed after work, which is never fun.
If you’re feeling a little sluggish in the morning, a can of Rip It Energy Fuel will perk you right up and give you the extra energy to push through your early morning workout. These great-tasting and power-packed drinks come in 14 regular and six sugar-free flavors that energize the mind and body.
Rip It Energy perks me up better than coffee ever could, and it tastes way better than other energy drinks out there. If that’s not enough, Rip It is less expensive than the competition, it’s made in America, and they have been supporting the military since 2004. If you can’t find Rip It locally, you can place an order online and use the promo code ENERGY10 to receive free shipping.
Honestly, Rip It has been a game-changer for me, giving me a much-needed boost of energy to help me blast through my morning workout. I find myself leaving the gym energized and ready to tackle whatever obstacles come my way in the day ahead.
So what do you say, who’s ready to stop hitting the snooze button and start hitting the gym? Yes, the first few days (or weeks) will be a struggle. But trust me, it’s totally worth it in the long run.. especially when you’re all ripped looking come beach season and the babes are fighting for your attention.
Freeze The Fat Off Your Body With The Cool Fat Burner
Everyone wants the perfect body, but nobody has the time or energy to devote to getting it. Nowadays we’ve got such busy, hectic lives that we can barely find time for a decent meal, let alone the type of daily exercise needed to keep us in fighting shape.
But fear not, because there’s a new wearable device that will freeze the fat off of your body, with no effort on your part. Intriguing, right? Then keep on reading!
The Cool Fat Burner is a revolutionary piece of fitness clothing that fits over your upper chest. It comes with several special, reusable cold packs that rest against the skin, cooling it to temperatures that trigger specific biological effects that help you lose weight. It sounds like ridiculous snake oil, but it’s real. There’s science behind it – the science of cold thermogenesis.
The Secret of Cold Thermogenesis
Ever bang your knee and put a cold pack on it to reduce the swelling? Congratulations, you’ve already used cold thermogenesis. Everyone knows that cold therapy is legitimate, so why would it be any surprise that in addition to helping muscle recovery and having anti-inflammatory benefits, cold thermogenesis has a host of other proven clinical uses as well?
In this instance, using the Cool Fat Burner has been studied exhaustively, proving to have a positive effect on weight loss efforts. The key is in applying cold therapy to parts of your body that contain brown adipose tissue – also known as “brown fat.”
Exposing brown fat to cold therapy triggers its primary evolutionary function, which is to keep you warm. This is accomplished by burning white adipose tissue – otherwise known as the good old-fashioned tissue that accumulates as belly fat.
Shiver Your Way to a Leaner You
Interested in letting cold thermogenesis get you into fighting shape while you watch TV, play on the computer, or work in the kitchen? Then you’re in luck, because the Cool Fat Burner is just $69.95, available directly from the company website. It comes with 4 reusable cold packs and in sizes up to XXL.
The larger your Cool Fat Burner, the more packs it can hold, so they sell extra cold packs as well (along with the Cool Gut Buster, which targets your belly), ensuring that you’ve got everything you need to activate your brown fat and turning it into an adipose-burning powerhouse.
Use the power of science to lose fat and build muscle, all without lifting a finger. Melt away fat with the Cool Fat Burner and shiver your way to a leaner you!