Mr Arec Bawdwin!

Here's a bit of a celebrity fitness motivation from the suave Mr Alec Baldwin.

After being informed by his doc that he was Pre Diabetic he decided to take action.

Sticking to a healthy routine of Spin (RPM for some gyms, where you do a class of ball busting bike) Pilates and yoga he has managed to lose 30 pounds or 13.6kgs in 4 weeks!

He also has cut sugar out of the diet, nice and simple. If he can't do a full workout on a particular day, he eats less.

It is fantastic to hear a celebrity losing the weight properly and not with some funky hip, bad for your health, fad diets.

Kudos to you Mr B!

Don't wait till you get a wake up call from the doc! Get fit now by choosing the long term health choice.

Images below, young Mr B, 2012 at Awards night and some time in 2011.

MMSOTW!

Here it is for this week. A real ear popper to work out to. You should all know the song it's remixed from, but this mix is the tits!

EOTW!

Come fly with me, come fly, let's fly away!

Ohhhh, yeah the dumbbell fly, cable fly, machine fly and the cable guy... well ok not the cable guy that's a job or movie.

I'm talking the Pec shaping, boob lifting Pectoral Fly. This one can be done many ways including machine, different inclines and declines and also with splits and cables and a whole mixed bag of nuts.so here are the basics.

1. Lay on bench with weights in hands, arms extended above head in front of you.

2. Allow your arms to slightly bend to form a sort of hug shape and begin to lower the weights down beside you, keeping the slight bent arm shape locked in.

3. Keep dropping the weights till they make it to about head level, now push the weights back up in the same arc as how they came down.

Tip - Try to focus on using your Pecs to squeeze and push the weights back up (as this is what you want)
Also don't start too heavy, this one can hurt if over done!

This exercise can be performed on a machine, which helps with form, but lacks the ability to make sure both sides of your pecs are working as hard as each other.
As always free weights are supreme here.So get flexing and pec-ing and popping.Pop Pop Pop. BAM!

Not me in the pic by the way.

Its turbo time!

4 weeks into the new year!
We are a 3rd of the way into the 12 week cycle for those who took the New year’s Revolution. It is almost half way if you started on the 17th of December like me…So what does this mean?
It’s time to take it up a notch.
Find a new bench mark.
Take a look at the plan and see what needs changing, increasing or removing!

For me it is time to kick the 2nd phase of the German Volume training into gear. Heavier weights, a couple of less reps and a few new workouts.I have gained about 3kgs at the moment and the body fat level has remained almost the same. Ergo muscle mass is up. And I must say I feel certain areas definitely getting thicker.

What about those who are not looking for gains, but instead are looking for losses?

Increase your cardiovascular exercise by another 50% in time. So if your currently jogging for 20 minutes increase it to 30 minutes. Bike for an hour, make it an hour and a half.
Ad in an extra cardio exercise, skipping, boxing bag… if you need an idea let me know, I will be more than happy to help. Now is the time to really crank it up and see your goal achieved!

Co-fee! C-O-F…

Coffee coffee coffee!!!!
Most of us can't start the morning without one, but what if that coffee is doing you more harm than good? Well this is always a well debated issue on Today Tonight… but with a little bit of insight the powerful morning coffee can still be had and help give you more than just a wake up!

Firstly, learn to love Black! Once you go black it's hard to go back. A nice hot cup of black coffee will help kick your metabolism in to gear. You won't be able to chug it down, but that is what you want. Sip it and allow your body to absorb the caffeine at a steady rate.

Don't have sugar! It is hard at first so you might want to ween yourself off slowly. The sugar will only give you a short term energy boost and on top of that it is more excess energy to burn before you start burning your body fat up.

And one last piece of coffee advice. Coffee has the ability to strip your body of essential vitamins. So if you have changed your diet and started working out more and find that your becoming lack luster for energy by the end of the day, rethink your morning, lunch and tea coffee break, it might be doing you more harm than good…

Haters gonna hate!

So you’ve taken the big step to start getting fit. Well watch out!
You are going to get haters and detractors.

What you need to do is make sure you don’t let this get to you.
You are in this for you primarily and maybe for a loved one secondly.

You will get friends and family who will be absolutely the most positive influence on your fitness. They will notice how much better you are looking and tell you, they will support you in your diet decisions and won’t make you feel bad for having the slim slice instead of the thick bit, they may even be the ones to come to gym with you or jog along beside you.

Then you will get the ones who will try and bring you down. They will see your changes and secretly hate you a little bit inside. They will snidely tell you you’re too skinny, or your wasting time. They will even tell you that unlike you they are enjoying life by drinking heaps, and feasting on all the yummy junk foods.

So what are you gonna do about them haters.

Nothing.

Brush it off, keep the positive support your getting and keep on striving to reach your goal.

If you let the haters get you down you will not achieve!

Stay focused and keep motivated…

Eventually you will win and the haters will be the ones left out in the cold, fat and unsatisfied with life.
(And if you’re a hater get up and get active. Challenge my ideas and concepts if you like!)

MMSOTW

This one is off D – Guetta’s new album. No lyrics, very pumpy and great for a good long jog session or as a bike track. Every time there is a Drop in the track. Boom up ya get and climb that imaginary hill(or a real hill, or crank the gear ratio up and stand up to ride!) The song is pretty reminiscent of Daft punk's work. Clearly DG knows he can't sing but boy can he DJ! Bring on the motivation!