Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!
Stop Wasting Your Time with Worthless Treadmill and Elliptical Machine Workouts!
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author: The Truth About Six Pack Abs
Now that I pissed off all of the treadmill and elliptical machine worshipers… let me say that if you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is one of the most important aspects to sticking with any exercise program…
However, don’t say that I didn’t warn you that you were wasting your time with all that mindless cardio machine boredom.
If I haven’t mentioned it before, I don’t believe in cardio machines, and to be quite honest, I don’t think I’ve personally used a treadmill, elliptical, or exercise bike for at least the last 7-8 years or so.
As a matter of fact, I don’t even use cardio machines anymore for warmups before a workout (did before occasionally)… Nowadays, I prefer to do dumbbell or kettlebell snatches and swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of my workouts.
So why do I have such hatred for cardio machines? Well, here goes:
1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING!
2) Mindless steady state exercise while watching tv or reading creates a mind / body disconnect resulting in poor results from your exercise routine
3) I’ve seen studies that indicated that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, etc.
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(although I never recommend just “jogging” anyway… variable intensity walks / runs or sprints are so much more effective, training your heart rate in a much wider range instead of just the same pace during the entire workout).
4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that workout at home… there’s so many better options for home workouts you could have spent your money on rather than wasting it on a treadmill, bike, or elliptical.
The perfect home gym setup is MUCH cheaper… there’s no reason you need anything other than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety.
By the way, here are some great adjustable dumbbells such which can save you big time cash if you’re setting up a home gym.
5) Treadmills and elliptical machines are just a very ineffective way to workout compared to other options. Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent.
So what are the alternatives to treadmills and ellipticals? Here are some of my favorites:
* jumping rope – great mind / body connection (try speed jumping, crosses, double jumps once you get skilled at it)
* bodyweight training – bodyweight squats, pushups, lunges, jumps, bear crawls, mountain climbers and jumpers, planks, and the list goes on and on
* kettlebell training – nothing will get your heart pounding like high repetition KB swings and snatches or clean & presses (can be done with dumbbells too, but I prefer KBs)
* outdoor wind sprinting (the ultimate for a rock hard ripped body… just look at the chiseled powerful bodies of world class sprinters, and compare that to the weakling withered physique of a typical marathoner… nuff said!)
* hill sprinting (yet another classic for a rock hard powerful body)
* rowing machine (ok, I don’t really lump this in as a “cardio” machine like treadmills and ellipticals… I think the rowing machine is actually a great full body workout that actually uses resistance)
* sprint style swimming workouts (a more muscular workout than steady state distance swimming… I actually love the upper body pump I get from sprint style swimming) – this is the same concept as sprinting vs jogging but in a pool instead
* heavy bag punching / kicking workout, speed bag, rebound bag… all great forms of training and much more interesting than boring cardio machines (requires an intense mind / body connection)
* shadow boxing… awesome workout, but if you’re shy, this is best done at home since you’ll get some crazy stares doing this at a typical gym from people who think they’re “too cool” for stuff like that.
Well, I hope that helps give you ideas on how you can get away from all of these mindless and ineffective treadmill and elliptical (and exercise bike) workouts that are just wasting your time and energy that could be better spent on more effective workouts.
best full body and ab workoutsIf you don’t already have a copy of my Truth about Six Pack Abs program, you can see some of the incredible reviews and results people are getting with Truth about Abs here
You can check out the common questions and answers about this super-effective fat loss program here
Have a great one, and get out there and actually ENJOY your workouts!
Don’t be lazy, be lean.
interval trainingFat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
Fat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
by Aaron Ivey ATC, CSCS
Some strategies work better than others for getting rid of belly fat and showing off the six pack abs underneath. Unveiling the six pack doesn’t need to be a complicated or tricky process. However, it seems that it has become more complicated as more and more advice is thrown around without sound science to support it. Here are 3 proven ways to reveal the six pack abs that are waiting to be discovered.
1. Control the diet
The first and most important strategy for gaining a six pack set of abs is to take control over what you put in your body. Nobody will notice the ripped abdominal muscles you have if you cover them up with unwanted fat. Exercise is certainly very important, but if have the strongest and most toned abs ever and nobody can see them, it doesn’t help you look good.
There is a lot of confusion in the diet world right now because so many different programs and opinions are out there about losing weight and what a healthy should consist of. Just pay attention to the headlines of magazines and mainstream media – the newest and greatest method seems to be revealed weekly.
The truth is that a healthy diet is one that comes directly from the ground. It is best to consume whole fruits and vegetables with as little processing as possible. Whole grains are a great source of healthy fiber. Eating good quality meat will give the right types of fat and vitamins in order to produce the hormones and energy that is needed to recover from a workout.
2. Intensity
Focusing on the intensity of the workout is the second most important thing to consider. Workouts should consist of high intensity, short duration exercises with equal rest periods in between. You should also focus on working the whole body rather than isolated muscles. This gives you the most metabolic challenge possible and will therefore stimulate your body to make the changes necessary to become more efficient at burning fat and slimming down.
3. Abdominal training
It may come as no surprise that working your abdominal muscles would be the third component. To train the abdominal muscles correctly and get real results, forget about crunches and situps. These exercises have their place for those that are deconditioned and need a basic way to get started. They are not the most effective abdominal exercise.
Effective abdominal training involves exercises that focus on rotation, stabilization, and deceleration of the trunk. Ideally, if you can combine all three of these into one exercise you will have yourself a great abdominal exercise. Most of the time, if you are performing a whole body exercise, you are also training your abdominal muscles the way they were intended.
Getting rid of excess body fat is going to be the most effective way to show off definition in the abs and midsection. The most effective exercises to burn fat are complex, whole body movements such as swings and snatches, combinations of squats or lunges with a push or pull movement. To look good, focus on these 3 things and you will get the body that you deserve.
Revealing Your Six Pack Abs: Mistakes Most People Make
Revealing Your Six Pack Abs: Mistakes Most People Make
by Aaron Ivey ATC, CSCS
I am a little bit of a people watcher. I look to observe the techniques and methods that people are using to try and get in shape. Over the years I have observed some mistakes that many people seem to make that really get them nowhere. In this article, I discuss 2 of the biggest mistakes that people make and how to fix it.
It is very important to train your abdominal muscles, there is no doubt about it. However, if they are “cleverly disguised” and nobody can see them, it doesn’t do you much good. Having a visible six pack of abs is mostly about getting your body fat percentage to a level that will reveal the hard work that you have put in to strengthening your abdominal muscles.
Getting rid of body fat is a combination of nutrition and the right kind of exercise. You need to stoke the fat burning furnace in order for the body to want to burn fat. That just doesn’t happen by working small muscle groups. You must work the whole body with complex movements rather than focus on bicep curls. Focus more on using a combination of large muscle groups like the legs, back and chest. These complex motions create a lot of demand on the body to produce energy and adapt to the overload. Some researchers suggest that high intensity exercise stimulates hormones that burn more fat and build more muscle.
As far as the diet goes, it should consist of the most natural form of foods possible. Focus on foods as unprocessed as possible. Instead of consuming fruit juices, eat the whole fruit. Whole fruits have a lot of fiber and good sugar that will actually help to regulate your blood sugar correctly. Additionally, whole fruits and vegetables pack a punch when it comes to vitamins, minerals, and antioxidants necessary to repair damaged cells and create healthy new ones.
Choose whole grains over refined grains. Whole grains also contain a great supply of fiber, vitamins, minerals, protein, and essential fats. Yes, you need fat in your diet. Hormones are dependent upon them. Other good sources of healthy fat are nuts, avocados, fish, eggs, organically grown meat, etc.
There really is nothing complicated about how to show off your six pack. Don’t be fooled by the latest gimmick or device, diet, etc. claiming to be the newest and best thing. A balance of ALL of the macronutrients is necessary for a healthy diet. The combination will provide all of the necessary building blocks your body needs.
Killer 11-minute workout
Killer 11-minute workout
In case it gives you any ideas, here’s a killer high intensity fat burning workout that I did with a friend today… the entire sequence was done in 11 minutes and we were drenched in sweat from the intensity. You can do more or less based on your current fitness level:
a. 1-arm dbell swings (alternate arms every 5 reps) – 3 minutes straight as many reps as possible.
rest 1 min
b. 1-arm dbell snatches (alt arms every 5 reps) – 3 minutes straight as many reps as possible.
rest 1 min
Truth About Six Pack Abs
c. Dbell renegade rows (alt arms after each rep) – 10 reps each arm.
rest 30 seconds
d. Floor mountain climbers – 30 seconds max reps.
rest 30 seconds
e. Floor mountain jumpers – 30 seconds max reps.
Total workout time = 11 minutes of metabolism boosting insanity!
It may sound like an easy and short workout, but those first 6 minutes of non-stop swings and snatches will leave even the leanest and meanest trainee gasping for breath.
If you’re not sure what any of these exercises are or how to do them, they are all outlined in detail along with over 50 other of the most effective full body exercises to give you a tight lean body in my Truth About Six Pack Abs program…
The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!
The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
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The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at…
Truth About Six Pack Abs Program
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs
