Need a QUICK Effective Workout???

I was asked by another friend of mine about some good exercises to do if you want to start getting in shape, but don't have a lot of time. 

How should a healthy plate look?

Many people have this question.... what should a healthy plate look like?

Now this advise is not just coming from me, but I have had extensive conversations with actual certified nutritionist and this was the information that I received, and therefore I also apply, and it has worked for me. 

  



Basically, you want a protein (turkey, chicken, lean beef, etc.), but the protein/meat should not FILL the plate. It should be a serving basically the size of the palm of your hand, or 5-7 ounces. After that you should also consider your starch (rice, couscous, quinoa, potatoes, etc.). Your starch should be between half a cup to one cup (depending on if you are trying to lose or just maintain). But here is where starches can get tricky...

Let me ask you a question...

If you are having corn, should it be considered a part of your starch or a regular vegetable?

If you said it is a regular vegetable, then you were wrong. You should classify corn, as well as beans, sweet potatoes, peas and a few others... as a starch. Because they are starchy vegetables.

So if you are eating rice, beans, and corn as your vegetable and a piece of meat... you have done a disaster of a plate. And that may be why your are gaining weight or not seeing results at the gym.

The largest section on your plate should be your NON-starchy vegetables. Especially the green stuff (other than green peas). I mean things like broccoli, spinach (oh, spinach is so healthy), green beans, asparagus, etc. Load up on those. They will fill you up, but with low calorie intake.

As I mentioned in the beginning,  this can work if you want to lose weight or gain, it's just about putting the right nutrients into your body. So if you need to up to portions a little to gain some, go ahead. But remember, it is best if you eat more often during the day, rather then overstuffing yourself in one meal.

This is not complicated, it is simple, just look at both pictures above and you will see what a good plate should look like.

Want to build your Arms??? My advice to a friend.

If you want to build your arms, you will have to work your chest, shoulders and back a little too, because most of the exercises will work all or them at least a little. But basically, the easiest way to do it is this. I will try to keep it short. 

1. Push ups (do at shoulder with or a little closer into the chest, but not so close that it hurts the elbow to do it)-

4 to 5 sets of (start at 20 or as much as you can do, and each set try to hit as close to the starting number as possible) By the 4th or 5th you should feel your arms really burning. 

2. Dips (you can do on chair or anything strong enough to support your weight. It will burn the triceps like crazy)

- same rules for sets as push ups

3. Pull ups (if you have a bar, it is good. just do as many as you can 4 or 5 times) if not, some gyms have the assisted bar, that helps you. It is good too. 

4. Curls (weights required. It doesn’t need to be heavy weight, but heavy enough were to do 12 reps is a bit of a challenge and 15 reps is exhausting) 

Do 4 to 5 sets of 10-15- you may adjust the weight as needed

5. Tricep extensions (same rule applies. Not too heavy, but heavy enough that is is a challenge to do 12 and 15 is tough) 

Do 4 to 5 sets of 10-15- you may adjust the weight as needed

If you do this regime which will take no longer than 15-20mins 3 times a week, always giving a day rest between, you will see your arms start to change. You won’t get BIG, but they will be well defined. 

And one MAJORLY important rule- Right after you workout within 15-45mins you MUST eat something with protein in it, to feed your muscles so that they don’t shrink instead of get stronger. It can be anything from 1 or 2 eggs, turkey sandwich, beef, chicken, quinoa, some granola. But a piece of meat the size of the palm of your hand will get you about 20-25 grams. Or you can just buy some 100% pure whey protein and take one 20-25 gram scoop. It depends. But you need between 15-25 grams depending on how hard you’ve worked out. But it is SOOO important that you get some protein in your system quickly after you workout. Otherwise you will be working against yourself. 

Get started! And let's see those arms changed.

P.S. Yes girls can do this too. Push ups, dip, pull ups will not make you look like a man, it can help sculpt you and make you all around stronger. Feel free to modify as needed. 

Why this Just DOESN'T Work???

You have many people that will buy workout videos and with so much enthusiasm start working out 1 hour a day or 3 times a week. They get gym memberships and spend 1-2hrs in the gym a few times a week. And they think that that is enough.

Actually, it's even worst, because they think that that gives them the right to "reward" themselves with stuff like... well... just look at the picture above. Friends, you can work out for 3hrs straight and burn two thousand calories in the gym. But if you get home and stuff your face with a big mac and large french fries, top it off with a large soda then add a apple pie and a ice cream sundae on the side...
That's roughly 1,880 calories that you put back in. Not to mention the condiments (ketchup, extra mayo, or honey mustard, ranch, etc.) And I won't even go into how much fat and cholesterol you are pumping into your heart to clog your arteries.

When you do that, you have literally thrown away the whole 3hrs you spent in the gym, in one meal. And that's not to mention that you WILL eat again that day. So by the end of the day, you still end up gaining weight instead of losing it. And you who are skinny and want to put on, well you are choosing the worst possible way to put on. Because all you will add to your body mass is unhealthy fat.

Point: you can't just exercise, you have to watch what you put into your body too. Because you may be sabotaging yourself with what you put in. There is not secret that to get in shape and stay in shape, you have to monitor how many calories go in vs. how many are being burned. And to gain, you need to put in more HEALTHY calories, but still add in exercise to help you form your body.

Note- In my next post, I will tell you what a healthy plate of food should look like... because we have to address the basics before we can get to the fun stuff.

Purpose of this blog... More than just fitness

You don't have to look like a model or some dude out of a muscle magazine to be in shape. It's good to have goals, but this blog is for you average people who want to be fit, but don't have hours to spend in the gym, and maybe don't have ideas on how to get or stay fit. I like exercising and believe that it creates a discipline in you that effects every other area of your life. So this blog is for those who want to become more disciplined (not only physically) in every way.

For those who don't know, "get it in" is an expression often used at the gym. When you say someone is "getting it in", it usually means one of two things: a) he's going hard with his workout, really pushing himself, or b) he's "getting in" his work out for the day. So if I see you exercising, I could say to you, "I see you're getting it in, before you have to go to work, hahn." Or, if I see you working out really strong, I could say, "wow, you're really GETTING IT IN"!

Ok, so now that you've got who the blog is for and what the name means out of the way, let me just make one more thing clear... What should you NOT expect to see on this blog??? Do not expect to see pictures of women (or men) half naked, or curse words to "motivate" you to work harder, or even me boasting about how great of a body I have or taking endless "selfies" of me in the gym. From time to time I may post a picture or short video of an interesting tip that could help your workout, but not for the purpose of vanity. You will NEVER find a picture of my shirt off, or anything else of that nature. First of all, because I am a servant of God and that would defy what I stand for. And second of all, because it is plan unnecessary.

I enjoy the subject of fitness, and deeply believe that one that does not take care of themselves physically, probably does not take care of themselves spiritually. Stone me if you disagree, but that's my opinion. Discipline is discipline.

So I figured we have many blogs, mostly spiritual, but I'm just tapping into another important area of our overall health.

It's written in the bible , "Workouts in the gymnasium are useful, but a disciplined life in God is far more so. 1 Tim 4:8 (MSG)". So don't forget that. It's good to take care of your physical body, but your spiritual life should always be the priority. 

With that being said.... Let's GET IT IN!!!