Alicia’s Delicious Keto Friendly Chocolate Protein Peanut Butter Cookies
Preheat oven to 350
Preheat oven to 350
Are you a serial dieter? Have you tried every diet under the sun, which have all worked
for a little bit, but then progress stops, or life gets hard and you just can’t stick with it,
and often you end up giving up and gaining back the weight you lost…and maybe even
a little more?
Fat loss is not linear, and often times pushing harder will only derail you further. There
are limits to both the mind and body and often times, hitting that wall is a sign to take a
break. Now there's a difference between just not being committed altogether, and being
committed but running into walls constantly. Today I’m talking about the second one
One of the many classes offered is every Tuesday during the lunch hour. Channéll Holmgren teaches a “boot camp” at Wingfield Park from noon to 1 p.m.
“Shape Up Reno offers something for everyone,” says Addie Vivas, Recreation Assistant for the City of Reno. “From yoga to intense cardio, people can get out and enjoy a nice workout that is right for them.”
Welcome back to my second interview with Max Bradley, recent inspiration for many looking to lose weight! Max was featured on Eric Thomas’s video TGIM series in October called “Thank God I Lost Weight:. The video now has over 49,000 views. I’ve had the privlege of becoming friends with Max, and helping share his story.
Channéll: What does your current workout schedule look like? How many days of strength? How many days of cardio? Flexibility? Recovery?
Max: My current work out schedule is at least cardio everyday for various lengths of time; depending on what I’m doing that day. I lift 4 times a week, and work abs/core every other day. I stretch but not enough. I really should stretch more, and would like to get in to yoga.
Channéll: In the fitness world we often use a principle called F.I.T. which means frequency, intensity, time. In order to bust through plateus it’s important to switch up the routine by changing the frequency, intensity or time, or just changing the workout all together. How often do you change your routine up?
Max: I change up all the time. You have to! Once your body get used to a certain work out you’re only going to get so far before hitting a plateau. I always give it everything I have, every single workout. There’s no other way to do it. Intensity is always high, and I`m always pushing. The time changes a lot too mostly not by choice. If I’m working,I workout during the night. When I’m at home I work out in the mornings and definitely prefer that. There is nothing like a good run outside in the morning sun before the gym.
Channéll:How essential has proper nutrition been in your weight maintainance? How about in the weight loss process?
Max: Nutrition was the most important part. Without a good diet you’re not going anywhere. Getting your eating habits right is KEY. Do research, read articles, knowledge is power. You can do anything you set your mind to if you want it bad enough and are willing to work for it.
Channéll: Have you considered becoming a Certified Personal Trainer yourself?
Max: Yes I have Iwould love to be a trainer/health coach. I just would love to be able to help others, and see people change for the better.
Channéll:What do you believe it the biggest lie people tell themselves when trying to make a major change in lifestyle?
Max: That they can only push themselves so far, and once they hit their wall they believe they can’t push further. Also, people cheat and don’t hold themselves accountable. They need to make up for it in activity. It’s all about holding yourself accountable. No one is perfect, you will cheat, but if you do cheat, you have to devote extra time at the gym. If I would eat something I know I shouldn’t, I would make sure to spend extra time on my cardio to burn it off. People need to push past their boundaries or they will never know their true limits. People are always satisfied with just going through the motions and that’s not enough!
Channéll:Will you give a sample daily menu and sample workout for someone at home that doesn’t know where to start in their weight loss journey?
Max: When I started this journey I would eat:
BREAKFAST: 2 egg whites and a protein shake
LUNCH: Salad with very little dressing usually some grilled chicken.
DINNER: 2 turkey burgers (with no bread of any kind)
***Please be aware that each individuals caloric and macronutrient needs differ. Please consult your doctor, dietician or fitness professional for guidance on caloric intake needs.
When people ask me what workouts I do, they should realize that what I do/did, isn’t goign to work for everybody. For 1) people don’t necessarily have the determination that I do 2) it’s not just a diet, it’s not just a workout, it’s really a lifestyle.The changes made have to be long-term and consistent.
With that, here’s what I did initially:
I started with just cardio 5x per week for about 3 weeks. I started with 20 mins on the elliptical because I was big and had bad knees, so there was no added pressure; it was the only thing I could do. I used only the elliptical for about the first 4 months. As I progressed, I went from 20 minutes on up to 40 minutes. Then, I would do 40 minutes and add weight excerises. My exercieses were basic curls and just a few machines I knew.
2-3 sets of 10 reps as little rest as possible
Basic Free Weight Curls
Shoulder Press Machine
Chest Press Machine
I’d watch people around the gym pick up things also do ur research again! Knowledge is power. If you know areas you want to target look up the best ways to do that.
Channéll: How did you select your weight, sets and repetitions?
Max: I just went off of feeling. I’ve never written down any of my workouts or my weights. I always try to move my weights up the following week. The main thing is to feel challenged, and get a good burn. It doesn’t necessarily matter what weight you’re using if it challenges you.
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