Working out changes your life. When you take care of yourself, EVERYTHING gets better! I started at 12 years old, and it’s the single best decision that I made in my life. My confidence, self-esteem, mental toughness, and resilience have all been positively affected. You owe it to yourself. Just think where you will be next year if you start today! We can be great for
ourselves and be the best we can be.
But, how long have you been thinking about starting tomorrow? Can you fathom the place you’d be in if you started instead of making excuses? Do not put off tomorrow what you can start today! There is no better time than now to start a fitness program.
If your excuse is that you are too busy, well, we are all busy. If something is a priority (like fitness), you’ll find the time. Get up an hour earlier, take your lunch break, stay up an hour later. Find the time to exercise as it’s crucial to your well-being. Don’t neglect your body.
Keep in mind that the hardest step is the first step. Get to the gym, the park, around your house. Find information, tips, and advice on the Internet. Gyms can seem like a daunting place; however, every piece of equipment has instructions. Start there!
And if your hesitation is that you are not the athletic type, fitness doesn’t require a lot of coordination. You don’t need to be athletic to exercise. And if you're concerned about getting bulky, it doesn't happen except to those on steroids or are chubby.
Don't even use the "I can't afford it" excuse because I have you covered here. I am going to give you the NO EXCUSES workout plan (along with cardio) that doesn't cost a thing. Besides, you can get fitness memberships that break down to less than $1 a day. But, why wait. Start this at-home program that is absolutely FREE.
I have for you today the NO EXCUSES WORKOUT. You can start TODAY... ANY TIME. How about right now? The exercises are simple and easy to do. You don't need a gym or equipment (aka FREE!), and you can do this in the comfort of your own home (or practically anywhere). Give it a try and then you can change it up, add to it, and modify it. Good luck, gentlemen. Now get to work.
Triceps (and Front & Mid Delts) Dips – drag your back along the edge of the chair seat. Get 12 to 15 of these.
Floor Push Ups (chest and triceps engaged) – hands shoulder-width apart for 12 – 15 reps
Wide Push Ups – get what you can to failure
Leg + Butt Workout
Stationary lunges-- stay up on your toe and make sure your knee doesn't come over the toe. Don't slam your knee to the ground. Walking lunges-- the trick is to take deep steps (aka long strides). Tap your toe for stability and balance. You can also add weight (gallon jugs filled with water will work) to this exercise. Jump lunges -- alternate legs into lunges via a jump. Don't perform these if you have bad knees. Jump squats -- these work hamstrings, glutes, and quads. Try 10-15 reps per set.
Abdominal Workout -- three sets to start then you can modify the workout to fit your specific needs.
Crunches – I find my ‘sweet spot’ on my butt and hit 15 crunches slowly and controlled. The chair is used for better range-of-motion.
Heels on the chair, lay back with hands behind head, chin to ceiling. Go up and pause. It’s a small contraction. The elevated legs take away your ability to cheat. Go for 10 reps. Then perform 10 reps faster in the same position.
Keep shoulders elevated and lift your hips for 15 reps. Follow with feet up for 15 pulses.
Two No Excuses Cardio Options
If you want to really get your heart rate up, try my HIIT Workout that doesn't use any equipment. The workout starts at the 2:15 mark in the video. This HIIT cardio workout is like a giant
superset with 'active rest' between sets. I count reps rather than messing with a timer, and you can do the reps as fast or as slow as you want.
Next, jumping rope is insane. You can just mimic the movements if you don't have an actual jump rope. Spice things up with 1 minute jump rope blasts. You can do it slow or double jump. It doesn’t matter because jumping rope is amazing! Give it a try to add to
your workout, add to intensity level, or help burn body fat. Dedicate 20 minutes a day in front of the TV or put your iPod in. It’s a great tool for your heart, calves, and burning body fat.
With both of these cardio workouts, you can do them anywhere -- as long as you have height. Keep in mind that jump ropes are cheap. They're versatile, effective, and easily transportable. It’s a win! Your heart, lungs, and legs will thank you!
No excuses! Take care of your body, gentlemen.
But, don’t go extreme because you want to continue years from now.
Workout consistently to look good far into the future.
Take care of your body to change your life, making you confident and powerful.
Exercise and eat correctly to callous the brain, making you mentally stronger.
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