Tag: weight loss

  • How to Build Something Big with Aly Orady, CEO of Tonal

    How to Build Something Big with Aly Orady, CEO of Tonal

    Aly Orady spent over 15 years in technology building super computers. Professionally, he was doing very well, but his health started taking some hits. While he struggled with his weight since childhood, things progressively got worse as the years passed.

    After being diagnosed with diabetes and sleep apnea, Orady decided it was time to tell the supercomputers they’d have to be a bit less super while he focused on his  fitness. In 2013, he quit his job for nine months and lost 70 pounds.

    Throughout that process,  he learned about how difficult strength training is for most people.

    Ultimately, he wanted to figure out a way to strength train from the convenience of home, shrink the equipment down, and have modern measurement tools and on-demand coaching to support him. In 2015, Orady began quietly working on Tonal, a wall-mounted fitness system using “digital weights”, a first-ever technological contribution to fitness.

    Now that it’s officially on the market, check out what we thought of it after our first look here.

    Orady knows a thing or two about technology, fitness, and business. Here are some lessons on how to be a little bit better at whatever it is you do, from the Bay Area CEO himself.

    Aly Orady, Founder and CEO of Tonal used his weight loss journey to inspire his creation.

    What was the worst idea you ever had and what did you learn from it?

    Well, this isn’t my first startup. I had another startup where we were trying to reinvent the way desktop computing was done. The startup was, by some measure, successful. We got to a point where we were raising $10 million and we were selling $10 million worth of product every year. In many other ways, it was a huge failure. We were trying to get to the point where we were selling $100 million worth of product a year.

    It was a terrible idea because I didn’t really know what I was up against. We thought that we had reinvented the way desktop computers worked but we failed to really recognize who all the key players were in the industry, what control they had, what levers they had and how we basically had no great path to get what we believed to be a great technology out to the world.

    It’s not just about the technology sometimes. It’s about figuring out how to really deliver it to the end user, understanding how the ecosystem works. That was a six-year lesson for me.

    Say someone has a great idea, what should be their very first move?

    I would tell people to write down the three or four or five things that they’re going to need in order to be successful and then go find, on that list, the thing that they’re least comfortable with. Go figure that out first.

    As entrepreneurs, and actually it’s human nature, we all have a tendency to want to immerse ourselves in the most comfortable parts, the things that we’re so good at. We tend to put off and neglect the pieces that we’re not good at. If you really believe something is important, you have to go after it, even if you’re not comfortable.

    I’ve looked at a lot of different ideas over the years. I tell myself, “You’re not allowed to write code until you’ve talked to at least ten customers first” or “You’re not allowed to do xyz until you do this other really hard thing first.” It’s about really pushing yourself out of your comfort zone, doing things that are important that we might otherwise be inclined to want to put off.

    What does it actually mean to be an entrepreneur aside from “long hours” and “hard work”?

    At the end of the day, the buck stops with you. Whenever something absolutely has to get done, whenever something goes wrong, people will help you. Employees who are passionate and employees who are driven will do as much as they can, but there comes a point where you’re ultimately responsible and what that translates into is, as an entrepreneur, you’re the one who is doing all the gap-filling in the organization.

    You’re constantly trying to hire people to fill gaps. You’re doing intern jobs. You’re putting your finger in this hole to keep the water from leaking out. You’re trying to whack this mole over here. That just turns into more work than you ever expected.

    Often, it’s a surprise. A lot of these things happen, you can’t anticipate a lot of this stuff. It’s happening last minute. That’s probably the hardest thing. You’re trying to constantly hire people to do your job and you never succeed at that. There’s just always one more person you’ve got to hire, if you’re being successful.

    What’s your take on learning from failure and staying positive when everything seems to be going wrong?

    I’ve actually always had this saying, which is, “As an entrepreneur, you have to have thick skin and not a thick head.” What I mean by that is a thick head means you’re stubborn. You keep insisting on doing the same thing over and over again without learning. A thick skin means you take failure in stride and you learn from it.

    You will fail and you have to take what you’re learning and use that as an opportunity to iterate and do the next thing, not just keep persisting mindlessly at doing the same failing thing. That’s really, I believe, the most important part, driving that cycle of learning.

    Entrepreneurs by definition are doing something that’s never been done before. The path forward is not clear. You have to discover that path and you have to do it with an open mind and an open heart.

    How do you stay ahead of the competition?

    You have to be very aware of your strengths and very aware of their blind spots. Every company, as it grows, develops blind spots, even its own. As we grow, at some point, we’re [Tonal] going to develop blind spots and have to work hard to try and see what we can’t see. If you’re aware of the places that your competition naturally will not go, it really shows you where a lot of your opportunity is.

    How do you cause a positive disruption and spark change?

    My first instinct is, and I know this sounds cliché, but you have to challenge assumptions. You have to challenge conventional wisdom.

    I feel like there’s this thing that I call institutionalized discouragement. What I mean by that is if you walk into a kindergarten classroom, and you say, “Hey, kids. Raise your hand if you think you’re an artist,” everyone will raise their hand. If you walk into a fifth-grade classroom and ask the same question, you’ll be lucky if you see two or three hands. At some point, the kids were told or came to believe that they weren’t artists. They gave up on being an artist and they no longer believe that it’s possible.

    I’ve been inside big companies and I’ll say things like, “Hey, why don’t we do it this way?” or “why don’t we do this?” or “have we considered that?” and everyone in the room will look at you and with one voice are like, “Oh, that’s not possible.” At some point, the institution had learned not to do certain things, not to try certain things, not to think in certain ways. That limits the possibilities for them. If you want to be innovative, if you want to be disruptive, you have to look beyond all these things that people think are impossible.

    Who or what was your childhood inspiration growing up?

    They’ve changed tremendously. Its’ funny. I know this is crazy but I remember watching Gilligan’s Island as a child. My favorite character was The Professor. I was the type of kid who would take my toys apart rather than playing with them. I was more interested in how they worked. I think I was always inspired by just curiosity and how things worked.

    And how have they changed in your adult life?

    Right now my inspirations are all amazing business leaders. I’ve found that the greatest technological innovations often happen by yourself in a lab late at night whereas building an amazing business takes thousands of people working together and figuring out how to lead thousands of people with their various backgrounds and attitudes and emotions and skills and blind spots and strengths. That’s an incredibly difficult thing to do and I have tremendous respect for people who have done it well, anyone from Jeff Bezos to Howard Schultz to Steve Jobs. It’s really inspirational how they are able to build up those organizations and build the DNA to get them to do what they’ve done.

  • The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    After a couple cycles of this plan, people will definitely be saying “WTF?!” about your bigger and leaner physique. Doesn’t matter if you’re just starting, cycling off another one of our plans, or just getting back into the whole working out thing. This is a solid all-around guide to get built for beach season. In typical HFP fashion: the moves are relatively basic, the programming is straight-forward, and the scaleability for beginners, intermediate, or advanced folks is simple.

    Complete beginner? Check out our visual guide of the 20 best exercises for men and women

    Want custom workout programming, a nutrition guide, and phone, email, and text access? Check out our new exclusive service at DigitalFitnessAdvisor.com

    Here’s how Built for the Beach v2.0 works


    The plan begins with legs first. Leg day can take a lot out of you and require a lot of mental strength getting it done. We’re going to get that out the way early in the week. Monday Motivation, right?

    The second workout is a split of shoulders and arms. It’s nice to combo these three up, they compliment each other well. And, when you walk out of the gym you’ve got one helluva pump.

    The third day is time to chill and relax. Let everything recover.

    The fourth day really gets things started again with a split between chest and back. You’ll be super-setting back and forth between the two big muscle groups so your heart will be pounding and muscles pumping with blood. This is a killer combo of strength plus metabolic conditioning.

    Day five is somewhat another active recovery day, but with steady-state cardio to really emphasis fat loss. 45-60 minutes or so at 60-65%.

    On day six you’ve got some options. Unfortunately, both options are challenging. This is full body circuit day. You’ll be hitting every muscle group with a series of exercises non-stop. Very reminiscent of the day four chest and back super-sets, but with everything else thrown in there. Another strength and conditioning combination.

    Day seven: chill, again. Do some light cardio to get the blood flowing, but for the most part, rest up for your next week.

    What’s up with doing abs several days per week?

    Some of you might be a bit confused by this. Muscles need rest to recover, right? No different for the abs, right? Yes, but here’s the deal: instead of going hard on the abs a couple days per week with a load of exercises, sets, and reps; the training frequency increases to several days per week, but the workload on each individual day decreases. There are also two options of ab workouts so each day is experiencing something slightly different. If you’ve been training the same way since, like, forever, this is a good change to try.


    Directions

    Beginners can start with half the number of sets, but slowly add an additional set as you feel comfortable. For resistance: find a weight where you hit failure (can’t do anymore with good form) at the number of prescribed reps. For the full body circuit workouts in day six, the prescribed number of reps is 10, but pick a weight you can do about 15. Due to the fact that you’ll be circuit training, you’ve got no time to recover. You’ll need lighter weight than what you’d typically use for straight sets with regular rest.

    Progressing forward: Follow this plan for 6 weeks. Then, you can follow the 10×10 workout plan for 2-3 weeks to really accelerate your fat loss even further. You may then cycle back to this 6 week plan or find another HFP plan of choice.

    Don’t forget to get your eating situation in check. Check out this piece on intuitive eating for lean muscle.

    The Built for the Beach v2.0 Workouts

    Day one: Legs and abs

    1. BB squat 6 sets x 10, 8, 6, 8, 10, 25

    2A. Bulgarian split squat 5 x 8-10
    2B. DB Romanian deadlift 5 x 8-10

    3. BB walking lunge 5 x 10-12

    4. Air squat 300 reps as fast as possible

    Rest 45-60 seconds between sets
    *Complete leg day with ab workout option one.

    Day two: Shoulders, arms, and abs

    1. DB high pull 5 x 8-10

    2. DB shoulder press 5 x 8-10

    3A. DB pinch press pause 5 x 12-15
    3B. Cable delt flye 5 x 12-15

    4A. DB off-set curl 5 x 10-12
    4B. DB kickback 5 x 8-10
    4C. Tate press 5 x 8-10

    5A. Cable curl 5 x 10-12
    5B. Cable pushdown 5 x 10-12

    Rest 45-60 seconds between sets

    THE FINISHER

    6. BB shoulder + arm complex 3 x failure

    Rest as little as possible
    *Complete shoulder and arm day with ab workout option two.

    Day three: Rest/recovery/active recovery

     

    Day four: Chest, back, and abs

    1A. DB bench press 5 x 8,8,6,6,8
    1B. BB deadlift 5 x 8,8,6,6,8

    2A. DB floor press 5 x 8-10
    2B. Standing cable row 5 x 8-10

    3A. DB flye 5 x 8-10
    3B. DB renegade row 5 x 8-10

    4A. Push-up 5 x failure
    4B. Pull-up 5 x failure

    Rest 45-60 sec between sets.
    *Complete chest and back day with ab workout option one.

    Day five: Steady-state cardio

     

    Day six: Full body circuit (two options)

    Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    KB goblet squat
    DB bench press
    DB bent-over row
    DB high pull
    Cable curl
    Cable pushdown
    Hanging leg raise

    Option two: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    DB thruster
    DB renegade row
    Push-up
    Pull-up
    DB curl
    DB kickback
    Plank (to failure)

    The built for the beach ab workouts (two options)

    Option one

    1. Hanging leg raise 5 x failure

    2A. BB roll-out 5 x failure
    2B. Cable chop 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Option two

    1. Stability ball circles 5 x failure

    2A. BB roll-out 5 x failure
    2B. V-up 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Don’t f0rget to follow HFP on Instagram, Facebook, and Twitter

  • The 6-week Spring Trim Up workout plan

    The 6-week Spring Trim Up workout plan

    We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. And the holidays, forget it, high stress and non-stop parties quickly can do a number on the physique. But putting on the pounds this winter might not necessarily be a bad thing. Maybe it’s a natural shift, just like the natural shift of the seasons.

    If you’ve followed the Winter Bulk Up workout plan and the Pre-Cut workout plan, then you know what we’re talking about.

    If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

    Blocks of time during the winter months are spent bulking up and gaining muscular size. The end of the winter or early spring (your choice) shifts focus onto strength instead of size. Then, the spring and summer months are spent focusing on maximizing fat loss. This is by no means a rule, but a suggestion. Click the links above for deeper detail on each plan.

    Are you looking for customized programming and nutrition guidelines to help you hit your goals, check out our new exclusive at DigitalFitnessAdvisor.com

    How the Spring Trim Up workout plan works

    HFP expert contributor @TimMcComsey (who also designed the Winter Bulk Up and Pre-Cut plans) says there are three main components:

    1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

    2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

    3. Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

    Directions

    Follow the Spring Trim Up plan for six weeks. It’s suggested that you workout for three consecutive days followed by a rest on day four, then back to two consecutive workout days followed by another rest on day seven.

    Once you’ve completed your sixth week, cycle onto another program. If you’d like a break from the high-intensity stuff and want to build up your strength and athleticism, we suggest the 6-week Unlabeled plan. If you want more high-intensity routines, give the 10×10 workout plan or split 10×10 workout plan a run-through. If you want to get back to raw bodybuilding style workouts, check out the Timeless Bodybuilding plan or the 6-week Redemption plan.

    The Spring Trim Up Workouts

    The Killer Kettlebell Workout (Day one)


    1A.Band Lateral Walks 4 x 20
    1B.KB Swings 4 x 20
    1C.Push Up Plank 4 x 20
    Rest 30 seconds

    2A.Twisting Walking Lunges 4 x 24
    2B.KB Thrusts 4 x 15
    2C.KB Farmer’s Walks 4 x 10 yards each way
    Rest 30 seconds

    3A.KB SL DL 4 x 15
    3B.KB Sumo Squat 4 x 15
    3C.KB V Crunch 4 x 15
    Rest 30 seconds

    4A.KB Squat 4 x 12
    4B.KB Bridge 4 x 15
    4C.KB Russian Twist 4 x 30
    Rest 30 seconds

    The Two-Dumbbell Muscle Maker (Day two)


    1A.DB Alt.Shoulder Press 3 x 15
    1B.DB Rows 3 x 15
    1C.Weighted DB Leg Raises 3 x 15
    Rest 30 seconds

    2A.DB Lateral Raise 3 x 15
    2B.Push Ups w/DB 3 x 15
    2C.SB Crunch w/twists 3 x 15
    Rest 30 seconds

    3A.DB Renegade Rows 3 x 20
    3B.DB Front Raise 3 x 15
    3C.DB Farmer Walks w/shrug hold 3 x 50 yards
    Rest 30 seconds

    4A.Bench Dips 3 x 20
    4B.DB Shoulder Boxing Punch Alt. 3 x 20
    4C.Burpee w / DB Curl to Press 3 x 12
    Rest 30 seconds

    The High-Octane Metabolic Fat-Burning Workout (Day three)


    Warmup – ½ Mile Jog
    Dynamic Warmup – High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

    Sprints
    5 x 20 yards
    5 x 50 yards
    5 x 100 yards
    Rest 30 seconds between sets

    The Workout to Light Up Your Legs, Shoulders, and Abs (Day five)


    1A.DB Squat 4 x 10
    1B.DB Shoulder Press 4 x 10
    1C.Suitcase Crunch 4 x 15
    Rest 30 seconds

    2A.DB Lunges 4 x 10
    2B.SB Seated Lat Raise 4 x 10
    2C.Lying Windshield Wipers 4 x 10
    Rest 30 seconds

    3A.DB RDL 4 x 10
    3B.Rear DB Delt Fly 4 x 10
    3C.Rope Cable Crunch 4 x 15
    Rest 30 seconds

    4A.DB Side Lunge 3 x 12
    4B.Lateral Raises 3 x 12
    4C.Forward Hand Tap Plank 3 x 10
    Rest 30 seconds

    The Ultimate Blood-Pumping Workout (Day six)


    1A.DB Flat Chest Press 4 x 10
    1B.Pull Ups 4 x max
    Rest 45 seconds

    2A.DB Incline Press w/twist 4 x 12
    2B.DB Bent Over Row 4 x 12
    Rest 45 seconds

    3A.Fly 3 x 15
    3B.Dips 3 x max
    Rest 30 seconds

    4A.DB Bicep Curl to Press 3 x 10
    4B.Rope Pressdown 3 x 10
    Rest 45 seconds

    5A.Ab Roll-out 3 x 12
    5B.Cable Twist 3 x 12
    5C.Roll Plank 3 x 12
    Rest 30 seconds

    * Days four and seven are rest/recovery days.

    Don’t forget to follow us on Instagram, Facebook, and Twitter for the latest updates on new training program releases and other related news.

  • The 10×10 workout plan to give your muscles an unexpected jolt

    The 10×10 workout plan to give your muscles an unexpected jolt

    German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you’d see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you’d see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you’ll burn out early. On paper, it doesn’t sound too bad, but you’ll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy/big-girl exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we’ve modified traditional GVT. It’s somewhat of a mutant.

    How it works

    Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are now a tri-set, which means no rest in between exercises. All in all, this should be a complete shock to the body. It most likely won’t even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

    When to use the 10x10s

    If you’ve been following other programs like our 6-week Redemption plan, the 4-week Reconstruction plan, the Winter Bulk Up, or our Unlabeled plan, the 10×10 is a nice change or transition betweens the other program cycles. For example, follow Unlabeled for 6 weeks, then use the 10×10 for 2 weeks, then onto Redemption.

    Directions

    Work out every other day for one-two weeks ONLY. You may use mix and match any of the workouts in whatever structure you prefer. For example: select one of the following workouts for 3-4 sessions, or you can rotate between two of the following workouts for 3-4 sessions, or even use three workouts for 3-4 sessions. If at any point you’re more sore than normal, or not recovering well, bake in an extra rest day between workouts.

     

    WORKOUT 1: Squatting, pulling, and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Front Squat x 10 reps
    Renegade Row x 10 reps
    Dumbbell Clean and Press x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Ups x 10
    Pull Ups x 10

    WORKOUT 2: Cleaning, pulling, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Hang Clean x 10 reps
    Pull Up x 10 reps
    Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dips x 10
    Knee Tucks x 10

    WORKOUT 3: Pulling and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Deadlift x 10 reps
    Dumbbell Clean and Press x 10 reps
    Pull Up x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Up x 10 reps
    Floor Hip Thrust x 10 reps

    WORKOUT 4: Pushing, swinging, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Kettlebell Swing x 10 reps
    Push Ups x 10 reps
    Kettlebell Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dumbbell Curl x 10 reps
    Dumbbell Kickback x 10 reps

    WORKOUT 5: Pressing and pulling


    Complete the following exercises as a circuit. Complete a total of 10 rounds. Rest only if needed.

    Dumbbell Bench Press x 10 reps
    Dumbbell Row x 10 reps
    Dumbbell Squat/Deadlift x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Hands-Elbows Planks x 10 reps
    Floor Hip Thrust x 10 reps

  • The 4-week Body Reconstruction plan

    The 4-week Body Reconstruction plan

    This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had.

    With the recent (January 2018) updates to the Redemption plan and the fresh release of the 6-week Unlabeled workout plan, you’re probably wondering why we’re promoting another one. Well, it’s always nice to have options. It’s also nice to have other programs to cycle with. But, more importantly, Reconstruction’s programming works very well with the whole New Year, New You thing.

    Let me try my best to explain why.

    The big picture

    As we all know, January is the unofficial reset button for everyone. We all make resolutions and promises to work on improving some aspect or aspects of our lives. Whether we have the determination to stick to them or see them through—only time ends up telling. But, considering it’s such a huge reflective and goal-setting time for everyone that means there’s a whole lot of people in the same boat. While most of my programs are 100% suitable for anyone, I think this plan is particularly great for two types of people—the beginner that’s never been in the gym and the advanced person that may have let himself go. January is the time of year they mobilize the most.

    For the person that’s just starting out

    When I was starting out, the very first thing that I learned was to get intensely focused and dialed in on every single rep, and to feel every millimeter I moved the weight. This is what really creates results. I mean, I’m talking hyper-focused. Even on the rest periods. In fact, for years I didn’t allow myself to bring my cell phone into the gym. This is the main reason why Reconstruction was designed with exercises that focus on super-slow repetition tempos. This is a perfect habit to get into as a beginner. They will learn to train to feel everything.

    For the person that’s done this before

    While I’ve been fortunate enough to have fitness at the center of my life and career, I understand that’s not the case for everyone. Life happens and those single-digital body fat days end up being a memory of the past. But that doesn’t mean they are gone for good. I get countless messages from folks looking to get their body back. They know what’s-what in the gym, they’ve been there before, it’s just been a while. This is another reason why Reconstruction was designed with super-slow repetitions. It’s back to basics. Start actually feeling everything again.

    For the person that absolutely lives and breathes it

    I do all of my programs, even the one’s other contributors provide. I’ve pretty much done it all. Want to know what happens sometimes? You get lost in it! I originally designed the Reconstruction for myself. It didn’t have a name. It was just another program I made to “reset” when I found myself rushing through workouts. So I forced myself to do slower repetitions. I also found myself getting sluggish and slow mid-week. So I pulled back the volume a bit. I wasn’t hammering circuits with heavy weights every day. I wasn’t doing 5-6+ sets per exercise with each workout. And four weeks in, my strength, recovery, energy, and mood were all back to normal.

    THE RECONSTRUCTION WORKOUTS

    For each exercise marked with “*”, you will perform repetitions very slow and very controlled. Two-three seconds on the way down, two-three seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that connection with your muscles, watch how quickly you progress.

    It’s suggested that DAY 1 is Monday, DAY 2 is Wednesday, DAY 3 is Thursday, DAY 4 is Saturday. Tuesday, Friday, and Sunday are “OFF” days. In week two, complete the first and second exercise of each body part as supersets. In week three and four, add one-three additional sets per exercise.

    DAY 1: Chest & Back

    *1.Barbell bench press 3×8-10 rest 60s
    2.Barbell bent-over row 3×8-10 rest 60s
    3.Incline dumbbell press 3×8-10 rest 60s
    *4.Seated rope row 3×8-12 rest 60s
    *5.Swooping cable flye 3×10-12 rest 60s
    *6.Lat pulldown 3×12-12 rest 60s
    7A.Push-up 25,50, or 100 as quickly as possible
    7B.Pullup 25,50 or 100 as quickly as possible

    DAY 2: Legs & Abs


    *1.Back squat 3×6-8 rest 60s
    *2.Deep goblet squat 3×20 rest 30s
    3.Forward and reverse lunge 3×5 each side and direction rest 60s
    4.Stiff-leg deadlift with calve raise 3×8-10 rest 60s
    5.10-20 yard wind sprint 5-10x rest 30-60s
    6.Barbell roll out 3×8-10 rest 30s
    7.Hollow rock/roll 3×15-30s rest 30s
    8.Cable chop variation 3×10 rest 30s

    DAY 3: Shoulders & Arms


    1.Dumbbell clean and press 3×8-10 rest 60s
    *2.Side lateral raise 3×12-15 rest 30s
    3.Angled plate press 3×10-12 rest 30s
    4.Cable pull-apart 3×12-15 rest 30s
    5.*Dumbbell hammer curl 3×8-10 rest 60s
    6.Lying dumbbell extension 3×8-10 rest 60s
    7.Cable rope curl 3×8-10 rest 60s
    *8.Cable tricep pushdown 3×8-10 rest 60s

    DAY 4: Full Body Fat-Loss Circuit

    Complete five rounds as quickly as possible. Rest two minutes between each round.

    Dumbell thruster x10-12
    Dumbbell push-up and row x10-12
    Dip bar knee tuck x10-12
    Dumbbell hammer curl x10-12
    Dumbbell kickback x10-12
    Burpee x10-12

    And be sure to post before and after photos with the hashtag #humanfitporject for your chance to be featured to an audience of over 300K+ on HUMANFITPROJECT.com and our social platforms.

  • 3 inspiring weight loss stories from men that lost over 100 pounds

    3 inspiring weight loss stories from men that lost over 100 pounds

    Transforming the human body is far from easy. It takes hard work, commitment, and strong willpower. These are three men we got to meet over the last year to discuss their ups and downs. Their stories are proof that anything is possible.

    #2. Lionell Dixon, 150 pound weight loss

    Lionell Dixon (@LonnieFresh84) didn’t have it easy growing up. He was constantly stressed out and ate to tame it. At one point he was even sneaking food from buffet tables and putting it in his pockets for later. The eating habit was simply out of control for him. His tipping point finally came while he was on vacation in South Beach with a group of friend. He didn’t feel comfortable or like he fit in. After a final food binge that last two weeks, he decided it was time to hit the gym and make a change.

    He began with hardcore cardio. His thought process was that if he burned the maximum amount of calories, the faster he would lose weight. He then added resistance training on top of it to put on the muscle. Coupling all of that training with a reduced carb diet and in the first three months he had lost 70 pounds. 

    But, it wasn’t over for him at the point. He fell off the wagon, lost focus, and gained all the weight back. He then had to dig deep once more, restart the process and get back on track for a part two of the transformation. Finally, he lost a total of 150 pounds. 

    He’s now a motivational speaker, trainer, and author.

    Want to know more on how he did it? Give him a follow on Instgram @lonniefresh84

    #2. Sterling Duncan, 130 pound weight loss

    Sterling Duncan (@ProgressNotPerfection1012) was thin, athletic, and played quarterback. After a career-ending knee injury in college he came back home, started working, and slowly let the pounds pile on. Depression was the underlying cause of his downward spiral. The fact that he couldn’t play sports anymore killed him on the inside and he turned to food for comfort. After a few years of continuously gaining weight, his wife desperately urged him to see a doctor. He ended up weighing in at 319. (And he only thought he was 240). This was the tipping point for him.

    His first order of business was to get his diet in line. He started eating six times per day and relied on lean proteins such as chicken, turkey, and eggs. For quality carbs he stuck to brown rice, sweet potatoes, and sometimes oatmeal.

    Next came the training. He was embarrassed to start in the gym right away so he used Shaun T’s “Insanity” programs to get it in a home. [Read also: How I got over my fear of the gym] He’d do them over and over again until he got to a comfortable place with himself. Then, he got into the gym and started with more traditional bodybuilding styled programming. After a lot of hard work and dedication, he lost a total of 130 pounds. 

    He now trains six days per week and participates in physique competitions.

    Want to know more on how he did it? Give him a follow on Instgram @progressnotperfection1012

    #3. Daniel Ramos, 100 pound weight loss

    Daniel Ramos (@Mr.DanielRamos) started out being underweight. He was 120 pounds at age 16 but began working out and starting to eat more. The problem was: he was eating all of the wrong stuff. He first noticed the changes when his cloths stopping fitting and he was constantly out buying new shirts. Then his stomach started hitting the steering wheel. Finally, a few friends had mentioned to him that he was breathing heavily (and he didn’t even notice).

    Things took a turn for the better once he started paying closer attention to his diet and began eating more protein, more fat, but less carbohydrates. He even saw some success with training in a fasted-state. And as for the gym, he began integrating calisthenics into his routines and started to use lighter weight to failure or exhaustion rather than simply going heavy. After six months of spending 5-6 days in the gym with a carb reduced diet, he lost a total of 100 pounds. 

    Daniel is now pursuing a career in acting.

    Want to know more on how he did it? Give him a follow on Instagram @Mr.DanielRamos

    Five key pieces to your own transformation

    Invest in the future

    Chasing quick fixes and gimmicks don’t last, more importantly, they can be unsafe. Accept the fact that you need to be in this long-term. What it takes is a finely tuned well-rounded diet and an aggressive resistance+cardio training plan.

    Build on small wins

    While this is a long-term game, you’re going to make lots of short-term progress too. Use that as motivation to keep going hard every day. Speaking of motivation, check out this piece on how to always have your best possible workout. Stuck in a plateau? Try these 7 euphoric training technique for skin-tearing pumps.

    Learn and connect with your body

    Don’t just follow a healthy diet and a tough workout plan. Take the time to learn about protein, carbs, fats and how they react in your body. Check out this piece on intuitive eating for lean muscle. It’s not easy, but you can get there.

    Use your support system

    If you’ve got a bunch of negativity or people around you that will bring you down—cut them. Having a solid group of people in your corner rooting for you to succeed makes a huge difference. Find like minds.

    Persevere

    It won’t always be easy. There’s days you’ll feel tired, you’ll be tempted to eat junk, and you’ll hit plateaus. You might even completely fall off the wagon, but the important thing is to always get back up. Alway keep moving forward. Never, ever quit.

  • The 5-day holiday workout schedule for staying in great shape

    The 5-day holiday workout schedule for staying in great shape

    Yeah, we get it: you’ve got to live a little, enjoy a cheat meal or two, hell, maybe even a couple of drinks. Finding that balance, they say. But the truth is: if a lean physique is your number one priority then you’d better believe that back-to-back-to-back binge dinners and hard partying can do some damage—and quicker than you think.

    Have your pie, potatoes, and stuffing. Drink your beers and stay up late. Just don’t complain if you pushed it too far and those abs you started to see are smoothing out.

    HFP expert contributor John Gioffre has the plan to keep you covered.

    How the holiday schedule works

    The workouts are only about 30 minutes, but those 30 minutes are going to be spent using up every calorie of pie, potatoes, and stuffing. And because you’re most likely tight on time, the plan is built around big lifts, extremely low (or no) rest periods, and bodyweight exercises.

    • The big lifts like your squats, deads, and presses, will use up the most amount of calories. Structuring them with very short (or no) rest periods will bump up the intensity.
    • The bodyweight circuits are quick, effective ways torch calories and ignite your metabolism without needing to schlup (or rush) it to the gym. All five workoutsshould take approximately 30 minutes each.

    How to follow the schedule

    Hit the gym every other day for the big lift workouts. In between gym-days use the bodyweight circuits to keep your metabolism in overdrive mode. For example: Monday, Wednesday, Friday in the gym and Tuesday and Thursday from home. To further increase the intensity of these workouts you may completely remove the rest periods.

    You may also like: The Detox Workout Plan

    Day One: At the gym


    Complete all of the exercises in a circuit for five rounds. Or rest 30 seconds between exercises.

    Hack Deadlift 10 reps
    Dumbbell Row 10 reps
    Barbell Push Press 10 reps
    Pull Up 5-10 reps

    Day Two: At home


    Complete all of the exercises in a circuit for five rounds.

    Air Squat 30 reps
    Close-grip Push Up 25 reps
    Leg Raise 20 reps
    Hand Crawl 15 reps

    Day Three: At the gym


    Complete all exercises in a circuit for five rounds. Or rest 30 seconds between exercises.
    Barbell Front Squat 10 reps
    Dumbbell Chest Press 10 reps
    Dips 10 reps
    Kettlebell Side Squat 10 reps

    Day Four: At home


    Complete all exercises in a circuit for five rounds.

    Kettlebell Swing 10 reps
    Kettlebell Clean 10 reps
    Kettlebell Squat 10 reps
    Sit Ups 10 reps

    Day Five: At the gym


    Complete all exercises in a circuit for five rounds. Or rest 30 seconds between exercises.

    Back Squat 10 reps
    Lat Pulldown 10 reps
    Incline Bench Press 10 reps
    Dumbbell Front Squat 10 reps

  • Shredded dietician Tim McComsey’s grocery store essentials for lean body gains

    Shredded dietician Tim McComsey’s grocery store essentials for lean body gains

    There’s plenty of healthy foods out there, but healthy food and food that’s for fat loss are two separate things.

    We asked long-time HFP contributing expert Tim McComsey for a handful of his essentials for staying lean and lifting mean.

    McComsey is the face of several HFP-produced programs such as the Winter Bulk Up, the Spring Trim Up, and the Timeless Bodybuilding plans

    Salmon

    Salmon has high quality protein and high amounts of omega-3 fatty acids. Protein is ideal for protein repair and regeneration on a daily basis and the omega-3’s can decrease muscle-protein breakdown after workouts, improving recover. Salmon has less saturated fat than other high protein foods making it more ideal to consume. The Omega-3 fatty acids in Salmon protects us from heart disease and have been shown to do everything from decrease triglyceride levels to lower blood pressure.

    Olive Oil

    Olive oil is rich in monounsaturated fatty acids These fats actually help lower a person’s total cholesterol level and LDL cholesterol level, or bad cholesterol. When used in moderation, olive oil provides more health benefits than negative health issues. The advantages of olive oil range from improving heart health to better skin and hair.

    Eggs

    Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits. The reasoning is that eggs have the highest biological value—a measure of how well it supports your body’s protein needs of any other food. The yolk contains vitamin B12 which is important for fat breakdown and muscle contraction so the yolk is a must to eat. They are jammed pack with vitamins and minerals (riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc) making them a healthy food choice. Don’t fear the egg as we know now that the amount of cholesterol we eat has very little impact on blood cholesterol levels.

    Almonds

    Vitamin E is loaded in each crunch of an almond. One of the best sources of alpha-tocopherol vitamin E which is the form best absorbed by the body even better than supplements. It is an antioxidant that can help to prevent free radical damage after workouts. The fewer the free radicals the faster our muscles can recover. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

    Chicken Breasts

    Chicken is normally the staple for a healthy diet. It’s a lean source of all necessary amino acids and can be prepared in a variety of way. A six-ounce chicken breast yields 54 grams of protein and four grams of leucine, the amount needed to max out protein synthesis in a given meal. Choosing chicken breasts or thighs with the skin removed and little visible fat will yield the best results.

    Quinoa

    Quinoa is an ancient grain famous for its protein content. Quinoa contains all nine essential amino acids, the amino acids that your body can’t make. They’re also key for improving fitness and muscle definition. Quinoa contains three more grams of protein per cup than brown rice, and brown rice doesn’t contain all the essential amino acids.

    Don’t forget… water

    Muscle is nearly 80% water. A little variation in body water can affect our energy levels and how we feel. If we are dehydrated our workouts and recovery will be impaired. Our metabolism will actually will slow down if we are slightly dehydrated as our organs can’t and won’t function as efficiently. Water is important for us to have to aid in our body’s ability to burn calories for fuel. Often times we think we are hungry really when we are thirsty. By drinking some water when you have the feeling of hunger you can save extra calories by not eating the snack you would have eaten originally. 

  • How to get (or keep) shredded abs when you’re out of commission

    How to get (or keep) shredded abs when you’re out of commission

    High-intensity exercise and clean eating are the answer to abs, right? Right. But what happens if you’re injured or sick and completely out of commission? Here’s the deal:

    When I came off a SLAP tear repair surgery it meant no use of the shoulder for months, not even any running or lower-body work. Luckily for me I went into it in shape and just needed to keep it all together. So if you’re out of commission, these tips have been tested to get you through. If you’d like to hear more about the shoulder surgery click here.

    Evaluate your food consumption situation

    Fancy word and terminology for “eat based on what you do.” As an active person, consuming small portions of carbs throughout the day and fats later in the evening can be very effective for building muscle and keeping off fat. But if you’re slowed down (or sitting in an office chair for eight-plus hours per day), it’s recommended to slash back on both of those particular macronutrients in small increments, but do it slowly so you don’t get cravings the first week of trying it out. Eventually you’ll find the balance.(Secret trick: Swap out the morning oatmeal for wheat puffs to drop your carbs by 30-40%

    …but don’t go skimping on protein

    This is one macronutrient you can’t afford to lose. Keep getting in a protein shake each day. It acts as a nice meal replacement, and protein will help preserve muscle. Buy some BCAAs, there’s a good amount of research that supports BCAA usage for preserving, building, and rebuilding muscle mass.

    Drink water like it’s your job

    Water fills you up, and it makes you far less hungry throughout the day. As much as you might forget, get that water in your system. You’ll notice the difference.

    Find sh*t to do, pronto

    Lounging around is terrible because you get bored, and when you get bored, you eat. You’ve got to think of something to kill the time instead of crushing food and binge watching whatever trendy show that it is everyone won’t shut up about.

    Steal a strategy from the bodybuilder’s playbook

    Perform isometrics and poses. Sit there and crunch your abs, all day, five sets of 60-second holds as many times as you can think of throughout the day. Do it at your desk, in a meeting, driving home, in a cab, on a train, you name it. (Who cares if you look like a weirdo in public). Stay tuned for our “secret workout” story…

  • The Saturday Sweats: 5 Diversified Fat-Burning Workouts

    The Saturday Sweats: 5 Diversified Fat-Burning Workouts

    There’s nothing like polishing off a strength routine with a blood-pumping finisher or recouping from an extended evening with a metabolism-stoking circuit. However you utilize the Saturday Sweats, we promise you this: you’ll work.

    Watch the inspirational demo videos featuring trainer Keita Minakovichsky from FOCUS NYC.

    Saturday Sweat #1

    Superman Push Up x 10
    Power Skip x 30 sec.
    Single-arm Chest Press x 8
    Shadow Box x 30 sec.
    Side Plank x 30 sec.

    Rest as needed. Repeat 5 rounds

    Saturday Sweat #2

    Eccentric Goblet Squat x 10
    Squat Jump x 10
    Clean + Squat x 6
    Jump Rope x 30 sec.
    Plank with Hip Raise x 15

    Rest as needed. Repeat 5 rounds

    Saturday Sweat #3

    Assisted Single-leg Romanian Deadlift x 8
    Overhead Reverse Lunge x 10
    Single-arm Row x 8
    Ice Skater x 30 sec.
    Side Plank #2 x 30 sec.

    Rest as needed. Repeat 5 rounds

    Saturday Sweat #4

    Kettlebell Deadlift x 8
    One-handed Get-up x 4
    Single-arm Snatch to Squat x 5
    Bear Crawl x 6
    Cradle x 8

    Rest as needed. Repeat 5 rounds

    Saturday Sweat #5

    Single-arm Shoulder Press x 8
    Reverse Lunge to Power Skip x 8
    Shoulder Press x 8
    Lateral Lunge to Hop x 30 sec.

    Rest as needed. Repeat 5 rounds