When making the change to a healthy lifestyle it can all seem overwhelming. Many of us have been inactive for years and the thought of heavy sweating, muscle soreness and the time commitments associated with working out can be enough to turn anyone away from doing it.

On the diet side of the equation it doesn’t look any easier. You’ll need to stop eating the high fat, high sugar foods that have become a daily part of your life. Then replace them with fruit and veggies and lean cuts of meat. Blah.

The combination of the two will undoubtedly change your body and drastically improve your overall health. But that is not easy to do all at once. I think that it’s easier to concentrate on just one part in the beginning.

So which one is more effective?

Almost all the advice I’ve read or received on this say diet is the most important. Changing your diet can be amazingly effective but I’d have to say that focusing on exercise is the way to go.

Exercise is easier to start and stick with hands down. When you finish a workout you get a real sense of accomplishment and pride. Can you say that about finishing a salad?

The most amazing thing about setting up an exercise program first is that it will almost force you to want to eat healthier food. Your body will begin to crave water instead of sugary drinks and fruit instead of chips and chocolate. It sounds crazy but I’ve seen it happen to even the most hardened junk food addict.

On top of this you will notice changes in your energy levels good and bad which is a great motivator. If you’re not eating properly you’ll notice that your workouts will suffer and you’ll feel tired, all day. That will ultimately lead to you looking for ways to fuel yourself instead of just filling yourself.

I’ve found that healthy eating doesn’t necessarily encourage or motivate you to exercise.

Final Thought

To sum it up when you feel like a complete lifestyle change is too much to handle all at once, choose exercise first and add the diet after.

Let me know what you think. Which do you think is more effective?

My new favorite weight loss related show is the Last 10 pounds bootcamp on Slice TV.

It’s a Canadian show based out of Vancouver. The program is geared towards women and its goal is to help them get rid of that last 10 pounds and into a new thinner outfit.

Here is an excerpt from their site www.theeyes.ca/tenpounds

“The Last 10 Pounds Bootcamp propels women through an intense fitness and nutrition regimen that dramatically resizes
them in record time. Motivated by a special event (an upcoming wedding, anniversary, vacation, or reunion) participants strive to
transform themselves physically and mentally in just four weeks. Their mission: to lose weight. Their target: to fit into a sexy
new outfit.”

It’s hosted by professional CFL football player Tommy Europe as the personal trainer. Tommy puts these ladies through some very tough workouts. He doesn’t hold back and doesn’t let them quit. Check out his personal trainer site at www.13hitz.net

His co-host is former CFL cheerleader and certified trainer Nadeen Boman. She is the nutritional expert. Nadeen basically cleans out all of the participants cupboards, fridges and freezers, since no one has any healthy food at home. Then arms them with the proper healthy foods they need to achieve their goal. You can contact her through her own site at www.firmbodyfitness.com

Why do I like it so much?

Because the methods they use get results. Most women end up losing more than the 10 pounds and are in noticeably better shape. The workouts are intense and the food is healthy and nutritious. Also, I have yet to see any over hyped product placements (ala Biggest Loser) which I really respect.

Each episode is loaded with great tips and facts on various foods and exercises. They’re all very practical and easily incorporated into your current workout/nutrition plan.

Now I only have 2 problems with this show:

1. - I’d like to see more targeting for the males that have that last 10 pounds to lose.

2. - Exposure. This is a great show that is not only entertaining, but very motivational and informative. It can be seen on Slice TV in Canada but that’s it.

I would like to see more web coverage too, maybe an online fitness and nutritional program. I’d really like to see a bootcamp style workout DVD that people can use at home. (i.e me)

You can watch the full episodes via streaming videos at Slice.ca.

Anyway check them out and let me know what you think.

This is a topic that I have been wanting to talk about for a while now as it’s a combination of two of my favorite activities.

There are many similarities between blogging and exercising. For example:

1. Finding time to commit to both can be challenging, and fitting it into your day is not always possible.

2. If you neglect either one for a long period of time. The odds increase that your body or your site will die sooner than you expected it to.

3. The more often you do them the quicker you will see the results you’re looking for.

Those are just a few that I like, but the real connection between exercising and blogging is this. Blogging right after you exercise will increase the creativity and quality of your posts. Also the overall tone will tend to be more up beat and positive.

Now I am only basing this on my own blogging experience and a few other fellow bloggers. Here is why I think it works. Exercise gets the blood flowing to your brain and stimulates the release of endorphins, as well as serotonin which alters your mood in a good way.

Not to mention the fact that you’re doing something good for yourself and that can immediately boost your confidence and inspire you.

Some of my best ideas actually come when I’m right in the middle of a run or bike ride. Your body is in what is known as a “peak state” and it’s easier to focus your thoughts on something other than what you are doing at that moment.

As a blogger I sit a lot and with that comes some unwanted side effects like a sore back and wrists as well as the odd leg pain. You can combat these by doing some stretches, push-ups, knee-ups or jumping jacks every 30 minutes or so.

If that doesn’t appeal to you then a simple 5 minute brisk walk will do the trick.

How would you like to workout for less time but still achieve the same or better results than a longer workout?

If so the answer is HIIT (High Intensity Interval Training). This is a method of exercise where you alternate between going all out at maximum effort for short bursts and slowing to a more moderate “rest” pace. A typical session lasts from 15-25 minutes depending on your fitness level.

Why is it so important?

Burn baby, burn. Calories that is. You can burn more calories overall and more calories from fat versus lower intensity exercises. Which is amazing in itself but the real benefit comes after your workout is done. Studies have shown that performing HIIT keeps your metabolism raised for up to 24 hours following a session. Meaning you’re burning more calories while you sleep, work and play.

Lastly, doing HIIT can help preserve the muscle mass that you already have, which you tend to lose with lower intensity activities.

How to do it

I use it while running but you can apply it to all sorts of exercise, biking, stairmaster etc..

Here is the 8 week program that I used to kick start my weight loss. Start each workout with a 3 minute warm-up and finish with a 3 minute cool down.

Week 1-2

Run at 90-100% of your max speed for 30 seconds.
Slow to 60-70% of your max speed for 2 minutes.

4 cycles – Total time including warm up/cool down
16 minutes

Week 3-4

Run at 90-100% for 30 seconds.
Slow to 60-70% for 1 minute.

6 cycles – Total time including warm up/cool down
15 minutes

Week 5-6

Run at 90-100% for 1 minute.
Slow to 60-70% for 1 minute.

6-7 cycles – Total time including warm up/cool down
18-20 minutes

Week 7-8

Run at 90-100% for 1 minute.
Slow to 60-70% for 30 seconds.

8-10 cycles – Total time including warm up/cool down
18 -21 minutes

If you aren’t seeing the kind of results you want with your current low intensity aerobic workouts, try switching them up for some HIIT. I think you will definitely feel and see the difference.

Here are some other great articles on the benefits of performing HIIT.

Muscle Media
Ask Men

Since I’ve lost all that excessive fat, my goals and my focus has changed. I have built up some pretty good strength and endurance in all the major muscle groups. My new goal may be a little vane but I deserve it. Basically I want my six pack back, not just as good as it was 7-10 years ago but even better. Stronger more defined and more functional.

I’ve decided to tryout some of Arnel Ricafranca’s ab workout routines. Arnel is a personal trainer from New Jersey. He has appeared in and on a few local magazines, radio and online TV news stations.

He is the owner and operator of iwantsixpackabs.com a great site that shows you how to sculpt your abs in 16 weeks. This site is completely free, but you need to sign-up to gain access to his program.

I have a pretty good eating plan that is working for me right now, so I will just stick to the workouts including HIIT (High Intensity Interval Training) which I am a big fan of.

This is his First Promo Video which serves as the “before”.

Here is a sample of just 1 of the many challenging ab workouts offered.

Well wish me luck. I am in good shape now but somehow I think this will kick my butt. Hopefully at the end of my 16 weeks I can post some pics to be proud of.

If you think your ready to go for your six pack go to www.iwantsixpackabs.com