Tag

fat burning exercises

Running is the Worst Way to Get Fit

By | Cardio Workouts

There’s an article with the above title that periodically goes viral on Facebook.

Read the full article here ->-> https://tonic.vice.com/en_us/article/running-is-the-worst-way-to-get-fit

This is basically the premise of my book, Fit Moms for Life: How to have endless energy to outplay your kids.

The irony is that over the past four years, I have become a dedicated runner.  I ran about 1700 miles over the past year and now can honestly say that I truly enjoy it.

I’ve been running 70 miles a week recently, training for a marathon next month. Five years ago I’d have told you no way would I ever do such a thing, lol.

So how have my views evolved?

Well, I still believe if you are looking to get leaner, toned, and more athletic, then running isn’t the best form of exercise to start with.

What changes metabolism, more effectively tones the body, and is much more time-efficient?

Strength training and interval training combined.

This is the cornerstone of all our programs at the Transformation Center and all 50 of my workout DVDs.

It just works. Check out Monday’s post here, if you want more details on my fitness formula.

However, since I wrote my book almost 10 years ago, I have warmed up to the idea of running as a good addition to a foundational strength and interval training program. 😉

There are plenty of benefits to running.  Here are a couple that I have personally experienced.

  • It gets me outside and exploring new areas of my community
  • It has caused me to have a lower resting heart rate
  • Mentally it is powerful to know I can go out and easily run 10 miles with little effort
  • I have enjoyed seeing my progress of getting faster and having more endurance
  • Running has helped clear my mind and reduce stress. It also makes me sweat a lot
  • ”Runners high” is actually a thing, and it can make you feel amazing

So running can be a great addition to a well-rounded program.

Just don’t start doing nothing but running because you want to lose weight.  In many cases I see it doing the opposite, especially if running is the only form of exercise that someone does.

Want to get started with running but not sure where or how to start?

I highly recommend checking out Jeff Galloway and his run-walk training method. His premise is that starting off slow and combining intervals of walking and running will prevent injury, build endurance and ultimately make you a faster runner.

I have been using a similar training method that forced me to slow down to keep my heart rate under a certain threshold.

Initially it was frustrating and it felt painfully slow. But it enabled me to build up my endurance and avoid injury. And now, I’m running some of my fastest times ever and my heart rate is staying low.

So my advice, if you want to add running (or some other kind of steady cardio, like biking, skiing or rowing), is to start and build slowly… slower than you think you should. Going slowly now will make you faster in the end and keep you injury free.

If you are a member of the TC, I’m super excited to share that we’ll be doing an informal, fun 5k run-walk event for members later this spring. It’ll be a safe, easy way to try out running if you’ve never done it before. We’ll be supporting the event and helping you train for it if you want to join in.

Stay tuned on Friday for my top tips to build or maintain your fitness as you age… when it becomes more important than ever!

The Best Thing You Can Do to Get or Stay in Shape

By | Cardio Workouts, Strength

Welcome to week 3 of our Transform You 2020 series!

This week is focused on fitness… where it all started for me.

If you missed any of the previous weeks’ installments, you can find the very beginning of the series here: https://madisonbootcamps.com/2020/01/14/the-best-diet/

I want to kick it off this week by sharing what I still believe to be the single most effective fitness formula for just about everyone, especially if you have limited time.

Later this week I’ll share the the key things you need to do/keep doing to stay fit as you age, along with the ways in which my views on certain kinds of exercise have changed over the years. 😉

What is my fitness formula?

It’s pretty simple, really. And it’s the foundation of what I’ve always done to stay in shape, when I’m not training for a specific event. 

Build strength first.

My top priority is strength training 3x/week for a minimum of 30 minutes. 

Strength training is the single best way to build lean muscle, keep your metabolism going, increase your energy, and generally help you feel better. It also builds a strong foundation that will help keep you injury free and make it easier for you to do the things you want to do, whether that’s keeping up with your grandkids or climbing a mountain.

I recommend compound movements that will work many muscle groups at the same time. Deadlifts, squat-to-press, cleans, lunges with a press, pull-ups and rows are all great examples of this type of movement. Even if you don’t have any weights available, you can do single-leg squats, bulgarian lunges, push-ups, pull-ups, burpees, etc and still build plenty of strength.

Incorporate core work as well, using movements like planks, hollow holds, glute bridges, etc. You can easily add core work as part of either your warm up or cool down.

Add interval cardio next.

If you have time in your week for more exercise, add 20 minutes of high intensity interval training 2x/week.

You’ve probably heard of HIIT… it’s all the rage, for good reason. Combined with strength training, it is an amazingly effective way of increasing fitness, building lean muscle mass, and putting your metabolism in overdrive. It’s also a very efficient way of improving your heart and lung health, as long as you do it at the right intensity.

The key is to work HARD during your work intervals, then rest during the recovery intervals. A classic HIIT session would be :20 intervals of all out work (treadmill sprints, battle ropes, burpees, jumprope, etc), going as fast/hard as you can, then :10 rest. Repeat that cycle for 4 or 5 minutes for one round of HIIT. Recover with light movement for a few minutes then do another round. You should feel totally gassed at the end of each round.

If that is too intense, simply increase your recovery time. So instead of :20 on, :10 off, maybe try :20 of hard work and :40 seconds of recovery. But I would still go as hard as you can during your work intervals.

Add steady state cardio next.

If you have still more time for exercise in your week, then add in some steady state cardio, like running, biking, even a brisk walk.

I’ll talk more about this later this week, but things like running and biking really help build your overall endurance and can give you a big dose of endorphins… the runner’s high. Plus, if you do it with a friend, it can be a great social outlet. Overall, it is an awesome complement to strength training and interval work.

So that’s it–my fitness formula. It’s simple, and it works.

  • 3x/week of 30 minutes of strength training
  • 2x/week of 20 minutes of high intensity interval training, if you have time
  • 2-3x/week of steady state cardio, if you have even more time

Keep moving,

Dustin

PS Stay tuned as later this week I’ll touch on some commonly held misconceptions about fitness. Click here to find the next installment of our series!

Your Free Fat-Burning Recipes and Meal Plan!

By | Abdominal Training, Body Assessment, Core Training, Flexibly, Health, Lowerbody toning, Nutrition, Recipes, Strength, Uncategorized

I hope you enjoyed the crazy-effective but surprising way to help flatten your abs, which you can do any time, any place!

If you missed the video, click here to watch it now! Also, click here to download your free copy of our fat-burning menu and recipes. This simple menu is gluten-free and offers dairy-free options. It is based on nutritious, whole foods and does not require you to starve yourself or count calories! I guarantee that you will lose weight and feel better, even if you follow it for just one week.

1_Butt

I also want to share two more of my favorite workouts that target your butt and abs—two “problem” areas that most women want to tone >>> Click here for these unique exercises.

Doing targeted exercises like these is a great way to tone your muscles and burn fat. But they are only part of the solution to a fit, lean body. I believe there are four crucial (but simple!) pillars of success that are absolutely essential to have the body that you want, to be able to do the things you want to do, and to keep it that way for a lifetime.

 

 

 

 

 

Follow This Exact Fat Burning Workout I Just Did

By | Health, Lifestyle, Mindset, Strength, Transformation Center, Uncategorized

In three weeks I will be competing in the top stair-climbing race in the world at Willis (Sears) Tower in Chicago. I will be in the professional division with a previous win and I am taking things very seriously training 6 days per week.

On Saturday, I climbed over 100 floors and then met my brother at my Transformation Center for a workout. It was so good I decided to film a short video for you of the exact workout so you can duplicate or modify it. Pay special attention to the exercise on the TRX I just learned it this past week.

I must warn you, I had no plans of filming this and didn’t even leave my apartment with a shirt, so you will have to excuse me being shirtless. Some of the exercises require some “toys” but I tried to give alternatives if you don’t have all the equipment we offer at the TC.

If you live in Madison and want to “play” with fun exercise toys, like the ones you see in the video, send me an email at dustinmaherfitness@gmail.com and I would love to set up a free 20 minute success session to help point you in the right direction of how to reach your goals.

Why running sucks… and causes you to gain fat

By | Behavior Change, Cardio Workouts, Health, Mindset, Nutrition, Six Week Challenge, Uncategorized

Have you ever gone to a “big box” healthclub or gym? They are filled with treadmills and cardio machines. And you see infomercials and ads for ellipticals and treadmills, to help you lose weight. You see skinny people running, and it seems like what you need to do to drop a few pounds.

But I have news for you.

Running, while not a bad thing, is not a good way to lose weight. In fact, if you run too much and don’t fuel your body properly, your body can go into a fat-storage, “starvation” mode that actually causes you to retain and even gain fat.

I can’t tell you how many frustrated clients come to Fit Moms For Life having tried the long bouts of cardio… There is a much more effective way to trick your body into getting and staying in a fat-burning mode, and it takes much less time than running!

Burst training is the key—very short, very high intensity intervals of any cardio exercise, followed by a short period of rest. In order to do this right, you should work as hard as you can at whatever you are doing (running, swimming, burpees, biking, etc) for an interval of 10-60 seconds, followed by a rest interval that is 1-4 times as long as your work interval. Repeat these intervals 6-8 times and, in less time than a 20 minute run, you will raise your metabolism and put your body into a fat burning mode for the following 48 hours.

If you are a runner, biker, etc, this kind of training will improve your long-distance speed and endurance. Burst training is very effective, but it is not even close to the most important strategy to get your body into a long-term fat-burning mode.

You will learn more about that soon…

We’ll share that in our upcoming LIVE webinar on July 24, telling you more about burst training and how it can fit into a highly effective workout plan that takes just 20-30 minutes, 3 days per week.

Join us on July 24 at 8pm Central to learn how to maximize your workouts in a minimum amount of time, and keep your body in fat-burning mode!

Sign up here—space is limited!

I never really struggled with my weight, I just ignored it…for 20 years.

By | Behavior Change, Health, Killer Kurves, Mindset, Moms, Mothers, Nutrition, Transformations, Uncategorized

Today I want to share with you a story of a woman named Jeanne. She was your typical middle aged woman – overweight, sedentary, hated exercise and she was losing a part of her past self. She began her journey of transformation with just one decision.

Here is Jeanne’s story…

“I never really struggled with my weight; I just ignored it . . . for 20 years.

I thought of myself as a healthy eater, making all the family meals from scratch – never from a box or a soup can. I enjoyed cooking and I was proud of my culinary skills. If I had any challenge with eating at all, it was that I loved good food too much and often didn’t know when to stop.

It was my lack of exercise, I knew, that was killing me, or likely would. As a communications professional and graphic designer, I have always held sedentary desk jobs. And while it wasn’t such a big deal early in my career, my steady weight gain and lack of energy had clearly escalated in my mid-40s, to the point where I was tipping the scale at just over 190 lbs.

I had a lot of excuses for not moving. I hated exercise. Hated sweating. With a full time job and a family to manage, I didn’t have time to go to a gym. I was just one of those people who was meant to be fat. Wide hips ran in my family. This is me – accept me for who I am!

At the same time, I longed to be thinner, healthier. And I was acutely aware that menopause was just around the corner. If I didn’t start doing something soon to build up some muscle, I’d lose what little I had left.

There wasn’t any one thing that finally motivated me to join FMFL. It was a perfect storm of things. A photo taken at a company holiday party. A favorite sweater that was relegated to the “some day” pile. My 12-year-old daughter’s eyes when I turned down her request to join her in a 5K. The fact that the “outer” me no longer bore any resemblance to the smart, sassy and fabulous “inner” me that I knew I was.

I had two good friends who had already been a part of the Killer Kurves program for a number of months when, around the first of the year, they posted a testimonial video on Facebook describing their successes. I took one look at that video and started to cry. I loved these gals, and I was so proud of what they had accomplished. They looked fantastic! Knowing they’d have my back, I didn’t give it a second thought. I just went directly to the Killer Kurves website and signed up. Just like that. And then I went home and told my family I was doing this . . . for me.

It was honestly the best knee-jerk decision I’ve ever made.

I hit the ground running, attending boot camp three times a week and adopting some healthy eating habits I had never considered before: reading labels; eating clean; eliminating enriched flour, corn oil, processed soy and added sugar; reducing alcohol; fasting after 7 p.m. I never felt that I was denying myself, I just made better choices and substantially reduced portion sizes.

I’ve had beautiful support from my family, friends and co-workers. On boot camp mornings, my husband gets up early in the morning with me when he could easily lie in bed at least another hour. And my daughter is helping me train for our first 5K together at the end of the summer.

The support I’ve received from the Killer Kurves community at FMFL is beyond awesome! We understand each other and have each other’s backs. If you don’t show up for class, you’re missed and we’ll let you know about it. It’s a very comfortable and welcoming atmosphere where we truly “come as we are.” And most mornings that means bed head and half-opened eye lids. By the end of class, we’re fueled up and ready to tackle the day.

And then there’s Liz, our trainer extraordinaire! She is always positive and caring and, having succeeded in her own weight loss journey, truly understands the challenges we face. Somehow she manages to keep boot camp fun and fresh, while pushing us in directions we didn’t know we could go. In the 24 weeks I’ve been a part of Killer Kurves, we have never done the same routine twice. Never. Who knew you could do so many moves with a Swiss ball?

After six months of attending boot camp three times a week and adopting some pretty simple eating rules, I’ve lost 23 lbs. — that’s nearly one pound a week! I’ve said goodbye to my old frumpy closet and hello to a more fabulous one. Even the outfits I was saving for “some day” had to find new homes. For the first time in a very long time, I’m looking forward to wearing summer clothes. My husband likes to show me off. And my daughter hugs me and tells me how proud she is of me.

I don’t have any specific goals for my weight loss. My intention is to be healthier, wherever that takes me. I will continue to maintain an active lifestyle and put clean healthy and tasty fuel into my body.

Most importantly, I will love me. Cuz I’m still smart, sassy and fabulous!”

-Jeanne

Jeanee

Congratulations, Jeanne and thank you for sharing your transformation with us!

Killer Kurves (K2) is now accepting new applications for our next session which starts July 7th. The M/W/F session is already sold out, but we have spots still available on T/Th/F. ->->->Click here to learn more and start a new journey

I know you might be terrified, you likely have a million other responsibilities right now, finances might be tight, etc, but I can guarantee you that when you invest in YOU and put yourself and your health first for once, everything else in your life will improve, too!

Click here to learn more about the K2 program and watch a short powerful video that addresses the fears and skepticism many had before they took the leap and joined Killer Kurves.

->-> Yes Dustin, I am ready to learn, work hard, and build a strong supportive community. Click here to get transformed.

If you have questions, concerns, or would like to personally chat with someone who is in the Killer Kurves in the program right now, or someone who is a K2 graduate, e-mail me at dustinmaherfitness@gmail.com. 

 

Avoid This One Thing If You Want To Live Longer (and lose more weight)

By | Behavior Change, Cardio Workouts, Fit Moms for Life Six Week Challenge, Health, In-home workouts, Uncategorized

More than any other time in history, we humans spend a lot of time sitting.

  • We sit when we drive.
  • We sit when we work.
  • We sit when we watch TV, surf the web, and text or play games on our phones.

Numerous studies have come out recently that have found excessive sitting has become a risk factor for heart disease, obesity, diabetes, etc.

About 4 years ago, I noticed a big shift in my own life and health when my work schedule changed. I went from training clients about 40 hours a week and spending about 20 hours sitting in front of the computer, to where I am now – training clients about 18 hours a week and 40 hours on my butt in front of a computer.  With this change in schedule and increased sitting time, I gained weight without changing my eating, and felt less energetic and much lazier-NOT how I want to feel or live my life!

So, what can we do about this sitting epidemic?  If you have a career that requires a lot of computer and sitting time-here are some ways you can alleviate all that sitting time:

it_photo_192409_521. Set a timer to alert you every hour and do 1 minute of exercise at your desk. This is one of the top tips I ask companies to implement when I am invited to speak at corporate lunch and learns and wellness programs. Even one minute on the hour can boost your mood, increase your alertness and metabolism, and improve your focus.

2. Find “relaxing” activities that don’t require sitting and staring at a screen. Playing sports, going for a bike ride or walk, or playing in the backyard with your kids are all great ways to relax and stay active.

3. Use an adjustable desk. An adjustable desk can easily transform from a seated workstation to standing workstation. I truly believe these desks will become very common within the next decade. Treadmill desks will likely increase in popularity as well, and hopefully variations of the treadmill desk will become more affordable in the near future.

As the seasons change and weather warms, let’s all try to sit less and move more and boost our chances of living longer, more energy filled lives!  Starting a short but intense exercise program is a great way to start sitting less. Click here to get started today.

 

5 Eating Tips To a Flatter and More Toned Stomach | Plus Name Your Own Price Sale!!

By | Abdominal Training, Core Training, Nutrition, Uncategorized

Yesterday, I shared with you 20 plus core exercises that will get your stomach and beyond in the best shape it has ever been, guaranteed. I then took it a step further and did something I have never done and allowed you to make me an offer on my #1 selling DVD system called Got Core. It retails for $29.99 but I am accepting any reasonable offer and will get the DVDs shipped out immediately. Many dozens of you have taken me up on my offer over the past 24 hours.

Click here to make me an offer

Yesterday, I mentioned that abs are also made in the kitchen, so here are 5 nutrition tips to lose fat around the midsection.

#1 Reduce added sugars from soda, juice, candy, ice cream, and pretty much anything processed.

#2 Avoid all FAKE sugars, they come in the forms of SUCRALOSE and ASPERTAME primarily. Fake sugars make you crave even more sweets.

#3 Don’t eat anything that has the words “enriched” in the ingredients label. It automatically means it has been stripped of its goodness and supplemented with factory madeOrganicFood vitamins and minerals.

#4 Bump up your protein content. Protein makes you feel fuller, reduces the glycemic index of food, and burns lots of calories in the digestion of it.

#5 Eat more healthy fats. Fats will keep you feeling full, and help maintain your fat burning hormones. Some good fats to be eating are coconut oil, avocados, olive oil, grass-fed butter, raw nuts, fish and fish oils.

If you implement these 5 strategies I can all but guarantee you will feel better, your jeans will be looser, and you will have more energy. Getting back to the Got Core DVDs, what I didn’t tell you is that I am including a fat burning eating plan with the workouts. So not only are you getting 8 complete 15 minute core workouts on two DVDs, but you are receiving a complete menu/eating plan.

Tracie, our nutritionist has provided you with 36 meals and snacks that are simple to prepare and delicious. Besides the meals and recipes, I am giving you a list of 50 healthy snacks that you and your kids will love. Lastly, a couple years ago I came up with 108 different things you can do to make this your healthiest year ever. Think of it as a challenge of the week sort of thing. You will get all of these bonuses, when you “name your own price” for the 2 DVD Got Core set and all the bonuses.

got-core-upright-graphicClick here to name your price and receive bonuses instantly

I mentioned this yesterday, but I am not limiting the number of DVDs you order for Christmas gifts all I ask is that you don’t go and try to resell them online for a profit. Thanks! Click here to get your abs really tight and flat.

 

Total Body Fat Burning Exercises

By | Uncategorized

Here is part 1 in a 5 part series that my good friend Davey and I are doing together to give you some great exercise ideas that you can do at your home or gym.  In each video I will show Davey an exercise and he will show me one of his favorite exercises.

Awhile back I did another video about some of my favorite strength training and fat burning exercises.

*If I would have known how white and pasty I looked, I wouldn’t have worn a white cut-off, but I am at the airport now ready to go on my cruise, so I can hopefully get rid of a little pastiness!

**This was also taken pretty early in the morning after having gone to bed at 2 AM, but you gotta get your workout in, no excuses!

Next week we will be sharing with you some of our favorite butt and thigh exercises!

If you are ever in the OC area in CA feel free to look Davey’s bootcamp up.  Here is his website http://ocbeachbodies.com/boot-camp/

3 Fat Burning Home Exercises

By | Core Training, Fit Moms For Life DVD, NBC Morning Segments, Transformations, Uncategorized

Last week I was on NBC with the star of the first Fit Moms For Life DVD, Jody.  Now for those of you who have claimed your free CD and DVD and watched Jody in action, you will notice a big difference in her from the video to her appearance on NBC.  We filmed the DVD about 5 months ago, and since then Jody has lost another 10 lbs and another 1-2 sizes!

This segment Jody shows a few simple exercises that will have your body screaming to release the fat off of it.  Jody even shows my highly secret move for raising and shaping the glutes… I call it the J-Lo Booty move.  I actually stole this exercise from Brook Burk’s trainer, Gunnar.  He said that this is her favorite exercise.  And if you know who she is, it is hard to argue with her results 🙂

I hope by showing you all these different exercises, you will have total confidence in knowing that YOU can do it YOU can make a change, and YOU have all the tools necesary to transform the body and the mind!

3 Fat Burning Upperbody Toning Exercises

By | Uncategorized

I am excited to share with you today a video that I did this morning with one of my success stories, Becky.  You have seen Becky already a couple of times and I love sharing her story, because it is a story of overcoming obstacles to achieve an incredible body.  But with that new body has come a new life.  Things Becky use to do, she no longer does, and things Becky could not do before, she can now do with ease!

Click here to check out Becky’s transformation

Click here to check out a sample home workout

If you have been following me and this blog for sometime, you know I don’t believe in traditional cardio as a means for losing fat.  I am not saying it can’t help, but in most cases it just doesn’t work very well.  With Becky, not only could she not to any cardio, but she couldn’t work her legs at all either. This was concerning to me, since about 60% of a person’s muscle mass lies below the waist.  That means that I had 60% less muscle building, and fat burning potential that I was working with. But Becky never gave up and continues to work so hard.  A combination of a 1200-1500 calorie diet and 3 days of heavy weight training, has given Becky these incredible results.  Becky currently has up to 40 lb dumbells at her house and just this week asked if she should get 45 lbers, I have no doubt, that within a short time she will have them as well.

In this video I want to share with you 3 of the best total upper body fat burning and muscle building exercises. Each of these exercises is designed to maximize the load placed on the large muscle groups and increase the heart rate very high and very quickly.  The combination of the muscle building effects, and the after workout calorie burn, produces an elevated metabolism that will stay high much longer than most other types of training.

Enjoy!

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Please share with everyone what you thought of this story!