I ran into this a few months back and thought it was just as hilarious then as it is now. This belongs in a porno not a workout regimen.

It’s just so frustrating sometimes.  For the past 6 months, I have been about as lazy as you can possibly be.  There has been 1 workout that lasted around 20 minutes in this time period.  Now if you don’t know me, you wouldn’t know that this is ludacris.  I am not one to not be eating healthy and dong what I can to better my health.

This past weekend, i finally got back on the ball.  Not physically but mentally, which isn’t great but it’s a start.  I like to plan ahead of time so that I can stay on track a little better.  I was going to go through my whole workout and diet plan in a post but I decided to start a little video journal.  I will post this later on once I have some good content. 

After getting everything ready to go for my new workout plan for the 8-12 weeks, I went and got a new gym membership at the local YMCA.  I even got a pretty decent first day workout in to help get all the soreness out.  Well monday afternoon, I get a call from my boss letting me know I have a plane ticket awaiting me which leaves in the next 3 hours.  So once again, I am having to go out of town unannounced with little time to prepare.

This is a common occurance in my line of work and Im usually travelling 75% of the time I’ve noticed.  I know there are a lot of other travellers out there that are probably having the same problem I am…what the hell do I do with my workout plan when Im somewhere new everyday?  Trust me I know your pain.  I will be making up a few more vacation or away from home workout plans to help all those in need.  I meant to bring my video camera to do some video lessons, but I was in such a rush, I left it at home. 

I think the hardest part of keeping healthy on the road is your meal plans.  Its tough to eat healthy when your only choices are take out and fast food.  I will also try and touch on that in future articles as well. 

And if you haven’t noticed as well, I have added Guest Posts and Daily Thoughts which will keep the content coming at a little more rapid pace instead of me just adding informative articles on my own…its gets a little boring sometimes haha. 

Enjoy Go Healthy Fitness and please feel free to leave me a comment below, ask me a question, or join me at Facebook/Twitter for more fitness talk.

Hey guys, I’ve been getting quite a few emails lately checking in on me because of the lack of articles being posted.  Don’t worry though, there are many more to come.  I’ve been working hard on optimizing the website so that it will be easier and nicer for you guys.  I’m going to have new articles shortly along with free reports, ebooks, and some videos.  All of this will be coming shortly.

I’ve been working on all the projects myself, so I’ve been lacking time to write articles.  I hope you are liking the new look of the site.  Having to do each task of a business is very time consuming, haha.  My time will free up soon when I’m able to outsource the more technical aspects.  If you would like to help Go Healthy Fitness develop into a more effective guide to transforming your body, donate by contacting us at contact@gohealthyfitness.com.

Please feel free to give me some feedback on the look, the articles, or anything else you have to say about the site.  Leave a comment below or send me an email at contact@gohealthyfitness.com.

Travis

Here is a question from the email inbox.  Thanks motts for the feedback. I hope you enjoy the weight lifting routine.

I’m planning to switch to a split when the new school year starts. Problem is that the weight training class is around 40-50 minutes long. So I drafted out a workout accordingly.  How does it look?

Mon: Chest
Tues: Back
Wed: Legs, Calves
Thurs: Shoulders, Triceps
Fri: Biceps, Traps, Abs

Mon:
2×8 BB Flat Bench
2×8 DB Incline Bench
2×8 Flat DB Flies
2×8 Pec Dec

Tues:
2xF Pull Ups
2×8 Deadlifts
2×8 BB Row
2×8 Lat Pull Down

Wed:
2×8 Squats
2×8 SLDL
2×8 BB Standing Calf Raise
2×8 Machine Standing Calf Raises

Thurs:
2×8 Overhead Press
2×8 Rear DB Flies
2×8 Skullcrushers
2×8 Pushdowns

Fri:
2×8 Reverse Curls
2×8 Incline DB Curls
2×8 DB Shrugs
2×8 Weighted Decline Sit Ups

I’ll switch between DB and BB every week. Reason for 2×8 is for time. Like I said this is my first time making a weight lifting routine so there’s probably a lot of errors.

Thanks, motts

- 5 days a week on weights is unnecessary in my opinion. For muscle growth, your body needs rest and recovery time. So tearing down your muscles 5 days a week and only really resting 2 days isn’t enough time in my opinion for optimal muscle growth. I would go with a 4 day weight lifting routine. That extra day of rest will be great. Your Friday can be just added into other days that work that same motions.

- Your split could be better too. This also has to do with the rest and recovery time between each muscle. With back and leg day next to each other, you’re not going to give your muscles enough time to rest. Deadlifts and squats are your two most draining exercises if you do them correctly. You want to have as much space between these guys as possible.

- I would say don’t bother switching from dumbbell to barbell each week. You want to have muscle progress, and you can’t tell if your doing the right things unless we can measure this progress. By switching from dumbbell to barbell you’re strengthening them both but hindering how fast your strength could go up if you just focused on one. For maximum muscle growth, the barbell will be your best friend. Dumbbellss are good for sculpting. You have to gain a lot of muscle before it will look good sculpted.

I would go 3 sets of 8 too. I just don’t think 2×8 is enough, after you’ve been training a while.

Here is what I would make your weight lifting routine too:

Monday (Chest, Biceps)
Bench Press
Incline Bench Press
Preacher Curls, DB Curls, or Normal Curls
DB Flies (optional)

Tuesday (Legs and Abs)
Squats
Straight Leg Deadlifts, Glute Ham Raisers, or Good Mornings
Calf Raises (I usually do 3×20 just because my calves are stubborn)
Weighted Situps

Thursday (Shoulders and Triceps)
Seated DB Overhead Press
Weighted Dips
Lateral Raises
Skull Crushers

Friday (Back and Traps)
Deadlift
Wide Grip Chins
Bent Rows
Shrugs

All exercises 3×8. Try it out. If you eat big, you will get great results with this weight lifting routine.

You can get great muscle building routines with No Non-Sense Muscle Building. It’s a great program to help develop that perfect body you’ve been wanting.

Travis

Just one of my latest tweets, thanks to @eatricious.

A newcomer to the gym will feel a lot of emotions.  Hopefully these emotions will involve excitement and anticipation.  But with human nature, there is a fear and feeling of anxiety when trying something new for the first few times until you get used to what you’re doing.  This happens even when you start exercise.

This anxiety can come from the gym as well.  The fear to workout in the free weight area, the fear of starting a dreaded cardio routine, or even just the fear of working out in front of people are all common anxieties associated within a exercise facility.  Like in all life situations, to accomplish the goals you’re wanting to achieve you have to take fear in like its part of the ride.  Don’t let these emotions make you hesitate to start exercise.

When I talk about fear, I don’t necessarily mean you’re scared to do these things.  Sometimes this is the case, but most of the time the fear is an anxiety to actually do the things needed.  No one likes to hop on a treadmill for an hour.  Like I said before, you have to realize it’s part of the ride. 

Don’t fear what others think.  Don’t fear you’re too weak to lift in front of the strong guys.  Don’t fear being overweight. You’re making more of an attempt to become healthy than the majority of people out there.  Everyone that starts working out has started from the beginning.  No one starts out a fitness model.  Keep working toward your goal and in a short amount of time that fear will be gone.  Start exercise today.

You will see the newcomers that arrive and have the same fear you once did.  I always like to help those guys out as much as possible.  Make people feel comfortable with working out and achieving their goals.

You can learn everything you need to know about exercise and developing muscle by following the No Non-Sense Muscle Building guide.

Travis

It’s grilling season.  Chicken is a very popular and common food in many different countries of the world. Chicken is very healthy, nutritious and it is also relatively cheap. Chicken is also extremely versatile. You can prepare chicken using so many different cooking methods such as baking, grilling, broiling, and stir-frying. There are countless chicken recipes out there. You can find a healthy chicken recipe using the whole chicken, only the chicken breasts, tights or wings. Here is a nice and healthy chicken recipe filled with protein and quality fats you can try next time you decide to light up the charcoal.

Ingredients

• 2-3 tablespoons lemon juice
• 1 tablespoon white vinegar
• 2 tablespoons chopped fresh dill
• 2 tablespoons chopped fresh basil
• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 1/4 teaspoon black pepper
• 3/4 teaspoon salt
• 1/4 cup extra virgin olive oil
• 6 boneless, skinless chicken breast halves
• 1 lemon thinly sliced
• 1/3 cup pitted kalamata olives

Preperation

1. For dressing, whick together lemon juice, vinegar, dill, basil, honey, mustard, pepper, and salt.  Slowly whisk in oil.
2. Place chicken in a large resealable bag.  Add 1/2 cup of dressing and half the lemon slices.  Seal the bag and refrigerate for 2 hours.  Keep the rest of the dressing.
3. Grill the chicken over a medium to hot charcoal for 5-6 minutes per side.
4. Place chicken on a platter and drizzle with the remaining dressing.

This healthy chicken recipe will make 6 servings and takes about 15 minutes.  I suggest allowing it to marinade for up to 2 hours.

Nutritional Facts

347 calories, 44g protein, 7g carbohydrates, 15g fats (2g saturated)

Learn more about healthy nutrition and losing those unwanted pounds by taking a look at Burn the Fat, Feed the Muscle.

Travis

Each and everyday I’m asked the question, “How many sets and reps do I need to be doing?”  This question can only be answered after you know what your goal is.  Different rep ranges will have different outcomes for your body.  

When I talk about rep ranges, I’m talking about three different categories.  There are low reps of 1-5, medium rep range of 6-12 and higher reps at 12 or greater.  Each of these rep ranges have a different effect on your muscles and neurological system. 

A low rep range of 1-5 with heavy weight will cause your body to adapt by adding strength.  When you are lifting these heavier weights at a low rep range, your body will learn to recruit more muscle fibers to take part in the movement.  These muscle fibers have a higher threshold that don’t come into play with a lighter weight and higher reps.  Your muscles adapt to coordinate together in one movement as well.  A higher rep range will focus on isolating the main muscle used in the exercise.  You can try this by performing a heavy low rep set of bent rows and do a high rep low weight set.  On the higher rep set, your biceps will fatigue.  Lower reps will not have such an effect on your muscle size.

Bodybuilders use the 6-12 rep range for a reason.  This rep range is optimal for muscle development and hyptertrophy but won’t have as great an effect on strength as a lower rep range.  This explains why you’ll see bodybuilders who aren’t as strong as they look and smaller individuals with much greater strength.  It’s all about the sets and reps used. 

The muscles don’t have to call upon the higher threshold fibers to complete the 6-12 reps.  Your body will adapt by increasing the size of the components muscles are made of.  This effect is more cellular than neural.

The high range of 12+ reps are going to have the majority of effect on your cell components and very minimal strength gains.  This rep range is great for building muscular endurance and to increase injury prevention.  A higher rep range is usually recommended for a beginner so that the body can adapt slowly and efficiently so they can transition to heavier weight without injury.

So now that you know what the different sets and reps do, which rep range should you do?  Look at your goals and have the majority of your exercises use the rep range that’s appropriate for either muscle gain, strength gain, or endurance.  It is wise to use all of these rep ranges in a routine so that you can get all the effects. 

Learn more about building quality muscle and developing your body into that ideal shape by taking a look at No Non-Sense Muscle Building.

Travis

I hope everyone had a great Memorial Day weekend.  I know mine was good.  When I take a vacation, I take a vacation from everything.  My diet and training routine don’t ever come into my mind.  But after the vacation, it is always extremely hard to get back into the rhythm. 

Since I am just returning from an overindulging weekend, I wanted to write about how I get myself back into my routine and diet. 

The past 3 days have consisted of pizzas, hot dogs, hamburgers, ice cream, pies, and alcohol.  None of which are on my diet at all.  I was curious to see how much I ate on a given day.  I was taking in around 8000 calories a day, 3.5 times more than my current diet.  So needless to say, I added some unwanted fat this weekend. 

So what to do now?  Well first, it’s Tuesday.  The weekend is over.  I’m back at work and my day has some structure again.  The first day back from vacation is a very important day.  Even though I don’t feel like working out, I know I have to get a workout in to help get back into the routine.  The longer you hold off on returning to the gym, the harder it will be to start.  If you get yourself into the gym on the first day, you will greatly increase your chances of sticking to your routine. 

Getting back into your exercise routine isn’t even the most difficult part of returning after a vacation.  Eating a healthy diet is much harder to get back into.  After eating all those delicious foods that are horrible for you, who wants to eat a healthy can of tuna. 

To help me get back on track, I planned to wake up 30 minutes before my usual time.  I woke up and made my meals for the rest of the day.  On the first day back, having everything made and ready to eat will help get back into the habit of eating a healthy diet.  If you don’t have the food on hand, you’re more likely to go to a quick and unhealthy meal.  This is a natural tendancy since our taste buds still remember the satisfaction of that pizza.  Make your meals for your first day back.  This helps return to your diet.

If you’re still having trouble getting back into eating everything healthy, slowly make progress to a clean diet.  For the first day back, eat 80% healthy foods and 20% junk.  The next day drop something from your junk side and try and get 90% healthy food.  This will help transition back into eating a completely healthy diet.

I know it’s a lot easier said then done.  Remind yourself throughout the day about your workout and what you’re trying to accomplish.  Why did you start training in the first place?  Are you trying to fit into those special jeans?  Or are you going for those pool side abs?  Look at back at those goals and think about them again.  When you imagine what you want to have, you will be more determined to get it. 

So, get yourself back into the gym and eat the right way.  It will soon be habit again.  Good Luck.

Travis

Alright guys, sorry for the delay.  Go Healthy Fitness is finally up and running again.  I started to rearrange things and just started remodelling the whole thing.  I hit some bumps in the road that caused the delay.  But no need to worry, Go Healthy Fitness is back at posting.  Return soon for upcoming articles and new features. 

Travis