Posts tagged "fitspo"

Kicking off a new workout next week with German Volume Training (aka 10 sets method). Looking for a few workout buddies to do it with. The workout is below for those that are curious (6 week program).

Just send me a message, i’m starting this upcoming Monday.

If you’re a fitness enthusiast and looking for an easy solution to track your workouts, broadcast accomplishments, and connect to your fitness influencers, head on over and sign up!

We will be handing out invites at the end of this month!

It’s easy to find motivation, but harder to develop those motivations into habits. The latter is key to healthful living.
Kristian Bouw

How cool is this??? 10 reasons to strength train!

Mkay! First off, GREAAAT BLOG! :) But how did you go from over-weight to in FANTASTIC shape? :o Just exercise and diet and all that?
kristianbouw kristianbouw Said:


The silver bullet to weight loss issssss….CUBE CHEESE DIET! (jk, excerpt from Devil Wear’s Prada x.x)

It was a balanced approach from A-Z between nutrition (75%) and exercise (25%). The rule of thumb is that you can’t out-eat a bad workout but likewise, you can’t out-work a bad diet.

Nutrition plays the largest role in body transformation and if we’re talking weight/fat loss, leads the charge. Exercise plays a more minimal role in weight loss but nutrition can’t tone muscle , up cardio endurance or increase muscle mass; that’s where exercise dominates. The result you see from my picture was balanced sum of these 2 inputs (exercise & nutrition).

For my workouts, I incorporated cardio in the form of something known as Cardio Acceleration. This is when you incorporate cardio intervals during your rest between strength sets. For example, I would perform a set of bench press and instead of resting for a minute, I would do jump rope before performing my next set. There have been numerous studies showing the overwhelming advantage of performing cardio in intervals versus steady state (i.e., running 30 min @ 7mph). Steady state cardio is boring with low reward in comparison to interval & strength training. Spice it up while time compounding (who wouldn’t want that?)

Nutritionally, I cut out all simple sugars and processed carbs; the fat gremlins ravaging the waistline of America. Additionally, I avoided “drinking calories” by cutting out alcohol, fruit juices, soda, and other sugary drinks. Nutrition is a healthy concoction of balance, discipline, and a dash of common sense.

It truly is easier than it looks but avoid the “all-in” approach where it’s either you go big or go home. There is no wrong way to train, only many rights with one of those being what’s right for you, your needs, goals, and situation.

Hope to see some great progress pics and updates from you. Keep me posted!

Keep Fighting The Good Fight

Asker thalovebelow Asks:
i was wondering, is there anything wrong with doing cardio and weights in the same day? like half an hour of each? (thanks btw!)
kristianbouw kristianbouw Said:

Not at all! And to get the most out of your workout, I would suggest combining the two spicing things up.

Try a super-set workout with cardio intervals between sets (active rest). Here’s a quick example:

  • Dumbbell Chest Press (Upper Body - Chest) 12-15 reps
  • Dumbbell Squat (Lower Body) 12-15 reps
  • Active Rest - Step Ups for 1 min
  • Seated Cable Row (Upper Body - Back) 12-15 reps
  • Hamstring Leg Curl (Lower Body) 12-15 reps
  • Active Rest - Jump Rope for 1 min
  • Seated Dumbbell Shoulder Press (Upper Body - Shoulder) 12-15 reps
  • Walking Dumbbell Lunge (Lower Body) 12-15 reps
  • Active Rest - Step Ups for 1 min
  • Medicine Ball Toe Touches (Upper Abs) 15-20 reps
  • Hanging Knee Raises (Lower Abs) 15-20 reps
  • Active Rest - Jump Rope for 1 min

That would be a full super-set round where you pair upper/lower body exercise (two opposites) with active rest intervals of cardio in between. The active rest keeps the blood flowing and the calories burning during your “rest” time.

That was just one example of how you can incorporate cardio on your training days. Let me know how it goes and if you have any other questions, fire away!

Thanks for the advice :) also, what foods would you recommend if I'm craving a snack? :)
kristianbouw kristianbouw Said:

So the list could go on forever and we might have different tastes, so here’s a good rule of thumb :)

If it has to convince you it’s healthy, it probably isn’t. Just as if someone has to convince you they’re religious, they’re probably not.

Go for the natural power foods like almonds, avocados, celery + PB, boiled eggs, most berries, and steamed broccoli (just throw some EVOO on it with a few herbs). This is my usual snack list that I nibble on between meals. 

They may seem boring but they’re foundational foods and ones that are mentioned over and over again for a reason!

Cool stuff to know:

  • Standard Pushup = 64% of Body Weight
  • Modified Pushup = 49% of Body Weight
  • Elevated Feet Pushup = 74% of Body Weight
Push the tempo!

So here we are, you’re motivated and ready to achieve your goals but need guidance to reach them! You’re thinking a personal trainer could benefit you by helping you reach these fitness goals. Well, you’re right but it’s important to do your homework prior to hiring a Personal Trainer. There’s many a PT in the land but only a handful that have these bases covered:

1. Education

You should never assume that a trainer is credible because he/she has CPT next to their name and deem themselves as certified. There are many pseudo-trainers in the industry who have received an internet or weekend certification. The credible ones will have either a B.S. degree in an exercise related field or an NCCA accredited certification.

2. Fitness Assessment

A good trainer should conduct a fitness assessment before any program is started. Think about it…how is he/she able to create a tailored program without knowing your muscular strength, muscular endurance, cardiovascular endurance, body composition and flexibility? If they start you on a program without assessing your fitness, this could lead to serious complications further on.

3. Clipboard

A good trainer should actively be engaged during the workout, taking notes on proper form, technique, issues during the workout or adjustments that need to be made for future sessions. They should be tracking your progression each session to maximize results.

4. Practice What They Preach

In order for someone to help you achieve your goals, they need to have done it themselves. Your trainer should be healthy and fit themselves, able to demonstrate the exercises they are giving you and even able to do your workout with you. Before you put your health in someone else’s hands, make sure they have theirs under control!

5. Programs & Progression

In creating a program, the trainer should develop one that meets your needs and goals discussed in your consultation. They should also cycle program’s roughly every 6-8 weeks to avoid plateaus.

6. Attentiveness

Your trainer should be focused on you at all times, giving you 120% individual attention throughout your session. If your trainer is talking with other people during your workout, on their phone or looks disengaged, well….you know what to do.

7. A Good Listener

One of the most underrated traits of all. A good trainer will listen to find your pain points and what you really want out of your workout sessions. The bad ones make assumptions and think they know what you need. Just because someone is overweight doesn’t mean they are not happy with they way they look. They may want to improve their health instead of losing weight and getting 6-pack abs.

Wherever my car keys and wallet travel, my iPod can always be found along side them. This is my home away from home and on it, I have equipped everything I need at the gym to get my pump on, stay motivated, and track my day’s progress.

That’s why I was happy to find this infographic done by market research firm Lab42 of technology’s impact on those working out and eating healthy!. Here are a few notable statistics!

  • 74% said it improved their weightloss efforts
  • 72% said it increased their motivation (I concur!)
  • 58% workout more

Awesome news! 51% of the study’s respondents used a smartphone during their workouts. Here’s a quick breakdown of how they used it!

  • 91% listen to music (Guess the other 9% left their headphones at home?)
  • 43% track their progress
  • 33% check their e-mail (Time compounding for the win!)

Checking e-mail may seem arbritrary for e-mail weight loss but 75% of respondents shared their progress with friends through e-mail, facebook and their phone.

There’s the quick 1-2 of the infographic which you can check out below to see what else Lab42 discovered!