Ready to Fight

Not everyone is a fighter but everyone can benefit from training like one. The way they do it is interval training. If you want to lose weight fast and improve your cardiovascular system, interval training is the best route. A lot of people claim that too much cardio will make you lose muscle. So if you want to lose weight, improve cardio, and maintain muscle mass, what do you do? The only way is to add strength training to your cardio routine. Here's how to do it:

Warm up on your cardio machine of choice for ten minutes at 50% maximum effort. After the ten minutes are over you will immediately increase your speed to 100% effort or as high as the machine will go. Hold this pace for 15 seconds. After the end of the 15 seconds you will get off the machine and perform body-weight exercises such as push ups or crunches. Perform the maximum amount you can do then get right back to the cardio machine. That is one super-set. From now on you will run/pedal for only 3 minutes at 50% effort followed by 15 sec sprints

*Example Below*

Warm up | 10 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort | Max Push ups       |
Set 2      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Pull ups         |
Set 3      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Prison Squats|
Set 4      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Leg Raises    |
Set 5      |   3 Min. Run at 50% Max Effort |  15 Sec. Sprint at 100% Max Effort  | Max Dips              |

Interval training is very demanding on the body. Perform this routine only three times a week. You will begin with five super-sets but you can gradually increase to ten super-sets as your fitness improves. You may never become the next heavy weight Champion, but with persistence and patience, you will soon see that your endurance will double over time. You will run circles around your average competition in and out of the ring with this routine.

Happy Sweating!

The Hazardous Waves of Change

Sixty years ago, meals were made from scratch. The grocery market was filled with fresh produce and the woman of the house would select only the best for her family. Time's have changed drastically over sixty years. Now when you go to the grocery store, peoples carts are packed with high sodium, highly processed foods. Unlike the days of yesteryear when mothers fed their kids to nourish their bodies. Meals of today are practically devoid of nutrition and are only for the means of convenience. You put them in the microwave and 3 minutes later you have a meal.


For years, t.v. dinners were little packages of sodium loaded death that had more fat than any meal you could cook on the stove. Today's companies have changed them. Now they promise to be 'healthy choices' over the traditional. The tragedy is that even this attempt is a failed one. The problem wasn't only the absence of nutrition in microwave meals, but the presence of radiation. Microwaves are one of the most dangerous things to cook with.


Invented in 1947, the microwave was a massive piece of machinery that only the wealthy could afford. As popularity grew, the microwave shrank and the prices followed. They soon became so affordable that practically every home has one now. Almost in direct relation to microwaves becoming a standard household appliance, cancer cases increased. Scientist began to conduct studies on microwaves and the effects that they have on food. These studies have concluded that microwaves cause molecular changes in foods, which has been linked to have cancerous affects on the body. Microwaves also destroy a majority of the nutritional content in some foods.


The capitalist era of today has made it hard for some to sit down and have a wholesome meal. The 'hussle and bustle' of daily life has made some turn to fast food or fast made meals for food alternatives to a homemade one. This shortness of time has changed the eating habits (and waistlines) of America drastically. Fast meals are great but a fast life is tragic. If at all possible, skip the quick food and go for the real thing.

Motivation for your Fitness

One of the hardest things about working out sometimes isn't how hard the workout is or how little time we have to workout. Sometimes, the hardest part about getting in shape is just getting to the gym entirely. We all want to be in better shape but the lack of motivation can really rain on that fitness parade. I feel, that disinterest and being under motivated are the two biggest killers of any workout regiment.

There are times when the only thing that we truly need is support. Not having family or friends that support you in your goal to be at your target weight can sometimes destroy your drive to get to the gym. One of the best ways that I have found to deal with this is to find your favorite playlist on your mp3 player and listen to it for at least ten minutes before heading to the gym. The music will get your blood pumping and will put you in a much better mood.

Other ways that I have dealt with this problem is by having a workout buddy or trainer to go to the gym with. The better choice of the two is a trainer, obviously. Not only can they be the BEST motivators in the gym, but they also know a lot more about getting the most out of your workout. Without motivation, there are no results from a workout. That is the truth.

Don't know where to find a trainer? Visit your local gym!
If you are looking for better rates, greater flexibility of scheduling, and a trainer that will come to you visit

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