Header Image - Top Fitness Strategies

Just One Word……Discipline

We hear quite a bit about motivation, but no so much about discipline.
Heck, a lot of websites and programs have "Motivational Monday". Have you ever heard of it?  

BUT, the other side of that coin is discipline.  When I say discipline, I'm talking "consistant discipline".  

You can have all the motivation in the world, but if you don't have discipline to DO SOMETHING, all the motivation in the world won't get your ass off the couch!  

Right away, people think to be disciplined, you need to go to the gym 2 hours every day and stuff like that there.  

But, remember what TFS is all about….getting you to look better AND feel better than your current state.  So, when I talk about discipline, I'm coming from a bit of a different perspective.  

Let's stay in the workout realm for just a bit, ok?  

So, in order to be disciplined, one would think they should go to the gym 4-6 times a week, right?  After all, it takes discipline to go the gym, doesn't it?

Well, that's not true in the TFS world.  You see, my philosophy is for you to move your body in some sorts on a daily basis or at least 4 times a week.  Now, when I say, "move your body",  I'm not talking a full blown workout (although that would be best, but not always necessary).  

But, what do I mean when I say, "move your body"?  Let me break it down just a wee bit for ya….

So, in order to be disciplined, and move your body every day, do this.  While watching TV, during the commercial breaks, do some push ups.  The next break, do some body weight squats.  The next break, do something else.  Do something where you have to move and put resistance on a certain muscle group.  Make sense?

I'm not saying do 200 pushups, I'm saying do what you can for the entire 30 second commercial. The next commercial break, do the body weight squats.  The next commercial break, do something else that requires you to move.  
(oh, and going the refridgerator doesn't count!  LOL)  

Sure, it isn't a full workout, but it's doing SOMETHING and that's better than doing nothing.  

Remember, the human body is designed to move, so GO AND MOVE IT!  

The discipline comes into play because you are now at least doing something on a daily basis.  

Did you know, you can get tips and philosophies like this delivered right to your email box in a Q&A format! 
Go here to get more details.

Until Next Time,

How To Reduce Belly Fat…The Easy Way

Let me be clear about this and say it as simple as possible…..

You CANNOT spot reduce fat!  In other words, if you want to lose belly fat, doing sit ups and crunches will NOT give you a small midsection!
Let's face it folks, when you're over 45 years old, this whole "I can do a 2 hour workout at the gym" thing just isn't as sexy as it was when you were 25 years old.


But, at the same time, you have learned to be more efficient with things in our life at this age as opposed to the younger you, right?
I'm here to tell you we can all be more efficient with this "reduce belly fat" thing as well.
Remember, we ALL have a six pack in our midsection, but it's mostly covered up with that unwanted fat.
So the question then is, "how do I get rid of the fat in the most efficient way possible?"
Let me see if I can explain this in simple terms. (I like to keep things simple)

In order for this to make sense, you may need to change your mindset just a tad.  In other words, instead of focusing on doing mid section exercises, focus on total fat body fat loss. Get it?
I'm going to outline a thought process that, hopefully, will make sense and could be labeled in the "more efficient" category, sound good?

The First Thing Is:

Understanding that your body is ALWAYS burning energy.  When your body burns energy, it's actually burning calories.
Here's the rub though, the older you get, the less energy your body burns while you're resting.
Now granted, it isn't all age.  As I've stated quite a bit….LIFE HAPPENS!  With this comes things like…..stress!
Also, let's not kid ourselves, we don't move as much as we did when we were younger.  We like our "quiet time" and our "beer time" too, which all comes into play with this energy use thing.
I say this because now our metabolism is used to all this Life Happens stuff, so we have to consciously make a change to fool it into using more energy.
To do this leads to…..

The Second Thing:

Figure out how to burn more energy/calories while you sit on the couch.
And, here's a bit of trivia for you: Every pound of muscle you add to your body, your body uses up to 50 more calories a day while at rest.
So, we just need to figure out how to add more muscle to your body is all.  Simple, right? 
What happens when you add more muscle?  You lose more fat……..WHILE YOU'RE RELAXING.
Think about it, how would you like to reduce the fat around your arms, in your legs, maybe in your butt, and AROUND YOUR WAIST?
And what happens when that fat reduces and melts away?  Your muscles start to show more and more!
Remember when you used to show off the "guns"?  Well, with this reduction of fat, the "gun show" will come back in town baby!

Think about this for a minute, and I'm showing off that Saint Joseph's College Mathematics Degree here…
if adding one pound of muscle burns and extra 50 calories a day just when sitting around, how much does two pounds of muscle burn?  100 calories!
So, you literally burn an extra 700 calories a week, just when you're relaxing!  Now THAT'S some math I can enjoy! 


The Third Thing:

How do you add that 2 lbs of muscle?
Believe it or not, it's easier than you think.  AND, 30 minutes a day, 4-5 times a week is all you'll need.  But I'm talking a good solid 30 minutes of some sort of exercise, not doing one set of something and resting for 5 minutes.
Remember how I talked about that efficiency thing earlier? 
Well, it REALLY comes into play now.
There has been all kinds of science showing how a good solid 30 minute workout can add muscle to your body just as a 90 minute workout can, but we'll save that for another time.

The purpose of this writing was to get you thinking in a different way, about how your body works and yes, how you can reduce that belly fat too!

I get into the "How to be more fit and healthy after age 45" thing in more detail with a video.  You can view it at www.TopFitnessStrategies.com/fit

Just click that link and give it a listen.  Hey, you never know, it may trigger something and you'll say "Yeah, that makes sense!"   Now, just click and listen!

What Can You Do With Your Body?

The human body is actually quite impressive. All the things it can do is nothing short of a miracle. But, for purposes of this writing, we'll stick with the physical stuff, ok?

The human body can run, jump, stretch, flex, bend….just to name a few things. So what does that mean for you?


Simply put, if you truly do understand the power the human body has, then you would know it is important to develop and improve those traits as much as possible.