Let’s look at what we can do to lose weight a little bit more in depth. Being overwhelmed by the variance in life can lead to unhealthy eating habits that can ultimately bog you down and bring your life to a standstill. Therefore, it is absolutely necessary to make health and fitness a big part of your life. Think about that for a second; are health and fitness a part of your life? Well, of course in a way both health and fitness are a part of all of our lives, but some of us certainly do not act that way. When is the last time you exercised three times in a week? When is the last time you exercised at all? People normally do not care about the long term. For example, if you were to ask someone if they would like 50 dollars today, or 75$ in a month, they would most likely respond by saying they would like the 50$ right now. Do they even realize that they would be receiving 50% more money in a month? No. Most people are so fascinated with the here and now that they have no consideration for future events. How does this tie into our health you ask? Because this is how we treat our body. We do not think about, want to think about, and some are not even capable of thinking about, what how our actions at that moment will affect our wellbeing further down the line. Eating poorly does not result in immediate problems, therefore we do not think what we are doing is that bad. Eating bacon cheddar cheese fries laced with grease, salt and oil really is not going to hurt you immediately. You may feel lethargic as a result of eating the fries, but it’s not like the next time you look at yourself in the mirror you appear fatter with pimples. If this were the case, the majority of people would not maintain their poor eating habits. Results tend to show up later in life from eating poorly and that is the main reason we think it is ok to eat like we are hungry hippopotamuses.
The human liver can be used as another example. Most people fully understand how important having a healthy liver is for their health, but since most people see their liver as something in the distant future, they don’t care too much about it. Previously I gave you an example and used $50 and $75 as the variables in the hypothetical situation of someone offering you either $50 now, or $75 in a month. In real life, the variables are your kidneys, your ears and eyes and lungs. Would people smoke cigarettes if they were likely to get cancer the next day? Probably not. But people are still expected to get lung cancer as a result of smoking cigarettes, but since that problem is expected to come further down the line, people neglect it and only worry about the immediate damage smoking does to their body. Once again, if you if one were to look in the mirror before smoking a cigarette and look in the mirror right after, they would not notice much of a difference. On the other hand, if that same person were to look at themselves in the mirror before having ever smoked a cigarette after 5 years and there would be a considerable and noticeable difference in their appearance.

Explanations range from A to Z as to why people do not show a connection with the future and let impulsive sensations overwhelm them in the moment. Peoples inability to recognize the future results of their actions lead to things as sci-fi as 500 pound human beings who are less than 6 feet tall. Entire bodies bogged down from head to toe as a direct result of human beings being unable to have an awareness of the consequences waiting around the corner from their actions.

A gross statistic highlighting and underlining the thesis of this blog, is that 33%, or 1 out of every 3 adults in the US are obese! Unfortunately, there is not too much silver lining in that statistic. There is numerous ways to change your life for the better and take your body from hell to heaven. Regular exercise and a healthy diet are very helpful for staying lean and trim. If you can create an exercise plan and make sure you spend at least 30 minutes a day on strength and cardio exercises, you will do wonders for your body and mind. People think that working out is all physical but nothing could be further from the truth. When we wake up at 8am on a Sunday, bench pressing, squats, running miles, crunches, stretching, and busting our butts, is not what most of us want to do. Psychologically, many of us are not ready for heavy lifting and intense cardiovascular exercise when we hop out of bed in the morning. People love to wake up and drink a nice sweet drink, scarf down strips of delicious bacon and read the newspaper. If those representing the 1/3 of the population that is obese decided to exercise for at least 30 minutes every morning, do you think they would still be overweight? Probably not….it is pretty safe to say that those who stick to a daily exercise routine will benefit physically, psychologically, socially and professionally. According to the numbers, we just do not have the determination and heart that is needed to maintain an effective exercise plan and if we did; one third of all US citizens would not be overweight.

Swayze has been actively living and avidly promoting a low-fat, high-fruit raw vegan diet ever since.

To learn more about the best raw food diet, visit www.fitonraw.com and subscribe to Swayze’s weekly raw newsletter, Peachy Keen Ezine.
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What is the one thing vegetarians, vegans, and raw vegans are all known for, besides the obvious absence of meat eating?

A lack of muscle tone, which leads many to believe that anyone toying with the idea of giving up animal flesh is destined to a life of comments like, “You’re too skinny. Here, have some meat.”

Don’t believe the naysayers. You can totally build lean and healthy muscle on a raw vegan diet. Wanna know how?

Eat More Fruit?!

No, but good guess! Eating more fruit is my answer to just about everything else.

The correct answer is STRENGTH TRAINING.

Overload and Recover

If you want to build muscles, you just have to do two things: overload and recover. This is called training and if you don’t do both of these, you will not build any muscle at all.

You can eat all the fruit smoothies you can stand, but it won’t make a lick of difference if you are not:

Overloading the muscle using some form of resistance (e.g. hand weights, machines, resistance bands, or even your own body) and
Allowing for adequate recovery time.
Super simple!

Eat More Fruit

Okay, I know I said fruit isn’t the answer to building muscle, but it is part of the equation.

You see, when you start strength training, you will start burning more calories; the mere act of working your body burns calories by itself. In addition, muscle has a higher metabolic rate than fat so once you’ve gained some muscle, you will be burning more fat just sitting around doing nothing.

Sweet!

And since you’ll be using up more fuel, you will need to eat more food. Sure, you can try to limit your caloric intake in order to lose weight quickly, but I definitely do not recommend it.

Not only will calorie restriction leave you very hungry and craving less optimal foods, all your muscle gaining efforts will be thwarted as well. Eating enough food is part of the recover process and is necessary if you want to build healthy lean muscle.

So there you have it! Exactly what you need to build some mighty muscle on a radically raw diet. No disgusting hemp shakes or gagrific protein bars required.

Go raw and be fit,

Swayze

P.S. There are many, many great resources out there for getting fit and building muscle. Here are just a few of my favorites:

There are so many things that hold people back from living their life to the fullest and staying healthy. We do not want one of those things to be the cost of the sports gear, so we guarantee  for 1 full year after you purchase home fitness equipment with us, that if you find the piece of fitness equipment you purchased with us, whether a new treadmill, used elliptical, or demo exercise bike, for a lower pirce than you bought it for, we will refund you the differnce, plus a 10% cash spiff. That is how sure the  are that we are providing the highest quality sports equipment on the planet, at lower prices than every other fitness equipment store in the world. Don’t believe it? All you have to do is call one of our friendly and informative fitness experts and you will notice right away that our employees know the pros and cons of every piece of gym equipment that are currently in the health and fitness industry, along with all fo the classic, discontinued models of the past.

This is a PSA to all football players, basketball stars, baseball players, swimmers, or any other kind of athlete, or an aspiring athlete, you will be blown away by how amazingly low our prices are on all of our exercise equipment and home fitness products. When you call to purchase, mention code 491009 and you will receive a free floor mat and 2 extra years of electronics coverage on your sports equipment. A thick, hi-density rubber floor mat can easilly be placed under t pieces of exercise equipment to dampen noise and reduce static.

edit: Side note, if your name is Julie, and you are 5’5 and 130 lbs., it does not matter if the piece of cardio fitness equipment you are looking for can support the weight of a Giant, it just matters wheter or not the exercise bike, fitness stepper, home gym, treadmill, or elliptical is comfortable for you.  That is not to say that you should not be concerned over the structural integrity of the exercise equipment that you may potentially purchase, we are just saying the mechanical capacity (user weight capacity), is of no importance to you. Sports equipment and gym machinery will always support at least 150lbs, unless specified otherwise.

However,  most of the people that call the Kings of Cardio, are not small and skinny, in fact, for the most part, they are big and heavy. In order for exercise equipment and gym gear to work safe and effectively, it must be sturdy enough to withstand continuous usage over time by people of all shapes and sizes. For these two reasons, we make sure that we provide our customers with the highest quality fitness equipment on earth and in return they love us for it! We hope…

What is very interesting about this fight is the great physical condition both fighters are in and HBO documented their training every step of the way. Their cardio routines are insane. They are not running on treadmills, they are running up mountains, and do not rest. In order to be the best you can’t just go to the gym and use the Life Fitness 95Xi for 20 minutes and then leave. That will not have you lookng like the Floyd Mayweathers and other great athletes of the world.  However, if you have a comprehensive home gym, including treadmills, ellipticalls, rowing machines and free weight equipment, then you will halfway there. The other half will be whether or not you actually use the home gym equipment. So many people buy a Life Fitness treadmill or Precor elliptical and they end up only using them as coat hangers!

We have the fittest athletes in the world standing by and waiting for your call. Phone in and ask us anything. Want to know what your target heart rate zone should be so that you can maximize your results? Do you want to know how to warm your body up before you work out? What stretches and calisthenics will work best for you? WE HAVE THE ANSWERS TO YOUR HEALTH AND FITNESS EQUIPMENT RELATED QUESTIONS!  What are you waiting for? Call the Kings of Cardio today and let us take you from Hell to Heaven. We will get you the best fitness equipment, for the best deals, and even provide you with free personal training tips and nutritional consulting.

The workout will consist of 3 minutes of elliptical trainer in the following sequence 1 min slow 1 min fast 1 min slow coupled with 4 simple body weight exercises to be performed in a circuit fashion.

Warm up:  Get on the elliptical trainer for 3-4 minutes, then get off and do some light stretching.  Warm up with 15 jumping jacks 20 body weight squats and 10 push ups.  Then get ready, the workout is about to begin.

First Circuit:

Push Up 20 reps, Parachute Jumpers 20 reps, and 25 squats, followed by the 3 min sequence on the elliptical trainer and 1 min rest

Second Circuit

20 squats, 10 burpees, 15 push ups, 25 crunches,  3 min Elliptical sequence and one minute of rest

Third Circuit

10 push up 10 burpees 15 parachute jumpers 30 squats then the 3 min circuit on the elliptical and one minute of rest

Last Circuit

25 crunch 10 push up 25 crunch 10 burpees 25 crunch 25 squat followed by 3 min elliptical sequence

Bonus Circuit (if you want to get crazy!)

10 Burpees 15 Parachute Jumpers 15 Push Ups 30 squats followed by the elliptical sequence

Try this workout on days you need to do resistance training workouts and want to fit in some time for cardio – you will do a total of 12-16 minutes on the elliptical in 1 minute intervals of low/high/low intensity and the resistance part should take 12-20 minutes also.

This workout can be fit very easily in a morning or evening 30 minute workout session!  Make sure to cool down after you finish with some stretching after a short easy ride on the elliptical.

Equipment Recommendation: Any elliptical trainer will be good for this workout!

email me if you need more details on any of the exercises!

Andrew J.
Founder
South Beach Boot Camp
www.southbeachbootcamp.net

Elliptical trainers can vary resistance through a few different ways.

1. Speed you move your legs (revolutions)
2. Intensity or resistance of the machine
3. Your position (standing up, or in semi squatting position or in a full squat position on the eliptical)
4. and Whether you push the pad with your heel or your toe

These 4 elements can be used to vary your workouts to BLAST your body in only 20-30 minutes!

HERE IS WHAT TO DO!

The first part: Start the machine at a steady pace for a 4 minute warm up

Next Stage is 5 minutes of 10/20 blasts: increase the resistance to a mid level intensity for yourself, and during this section go as fast as you possibly can for 10 seconds, followed by 20 seconds of recovery.  Repeat for 5 minutes straight. (push with heels)

Next Stage of 4 minutes: do 15 seconds in a full squat position (squatting while you hold on to the handles for support and staying in the squat while you move your legs quickly) 15 seconds in a semi squat position and then 30 seconds of rest.  Repeat 4x through this sequence

Next State of 4 minutes: Do Mud running for 30 seconds 30 sec rest followed by 20 blast 40 sec rest, repeat this sequence 2x.  Mud running..turn the machine up to the highest resistance and go as hard and as ‘fast’ as you can.  Note: the resistance should be high enough that you have to aggressively push with your arms!  Drive mostly with the arms here while keeping your back straight to get an AB WOROUT on an eliptical!!!!

Next Stage: 1 minutes of balls out going fast at a high resistance

Recover Stage: go light at an easy resistance for 2 minutes – you can end here for a short workout or go on for some more!

Next Stage of 2 minutes: Mud running..turn the machine up to the highest resistance for 30 seconds followed by 30 seconds of ‘rest’ at a lower resistance, repeat.  Note: the resistance should be high enough that you have to aggressively push with your arms!  Drive mostly with the arms here while keeping your back straight to get an AB WOROUT on an eliptical!!!!

Next 2 Min Stage 10 sec blast, 20 rest, 30 mud run, 10 sec blast 30 mud run, 20 second rest

Next 3 minutes: 10 sec blast 20 sec squat 10 sec blast 20 sec rest, repeat 3x

Cool Down: Congratulations!  You made it through an incredibly tough workout!  Take 2-5 minutes to go slow and let your heart rate come down and your body cool down naturally.

This workout will burn more calories than your basic eliptical training workouts and will stimulate your metabolism in a huge way!  By switching this workout in every 2-4 weeks for 3 days straight you can be sure that your body will not fall into a “routine”.  In plain english – THIS CAN BUST THROUGH YOUR PLATEAUS AND GET YOU BACK ON TRACK WITH YOUR GOALS.

I recommend the Kettler CTR3 Elliptical ,  the Life Fitness 95xi Elliptical Crosstrainer, or the Life Fitness 9500HR Elliptical for the best units for this workout!  The sturdy frames of the Life Fitness models and the high levels or resistance make them great matches!

Enjoy this kick butt cardio workout and stay tuned for more ideas on how to provide incredible variety using single pieces of equipment by thinking outside the box!

Andrew J.
Founder
South Beach Boot Camp
www.southbeachbootcamp.net