5 Ways to Strength Train (Without Using Weights)

5 Ways to Strength Train (Without Using Weights) - Dr. Marctagon

 

When most people think of strength training, they think of sweaty shirtless guys huddled around a bench doing chest presses. While that isn’t an incorrect view of what you may see in some gyms, strength training isn’t just for bodybuilders or even, just for men, it’s for everyone.

No matter what you’re training for, even if it’s just for everyday life, strength training is important. Aside from the obvious result of making your stronger, strength training can make you leaner (muscles burns fat simply by existing) or bigger (if you want to bulk up) but either way, more muscular. Strength training makes you less susceptible for injury. It makes everyday activities easier. It increases your endurance, helps you perform better in sports, and in the place where it really counts, the bedroom. ;) Most people think of weights when they think of ways to strength train but there are a ton of other ways to get your strength train without picking up a dumbbell or even without the use a gym. Now, if your goal is to get bigger, I advise you stick with weights. However you want to “tone” and/or become a stronger, I have some other options for you.

So, let’s get into them.

Continue reading my post over at 365 Days of Health and Fitness…

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #10: 2 Weeks In (Biggest Loser Challenge Update)

Doc's Log #10: 2 weeks In - Biggest Loser Challen

Greetings lovelies and gents! It’s another beautiful Tuesday morning and I’m back with another update. I meant to post last week but hey at least, I didn’t wait 3 months to update you this time (i.e. I’m getting better!).

It’s been an interesting two weeks since the Biggest Loser Challenge got started. For starters, I didn’t work out the first two weeks BUT I did find a new workout I wanted to try. I recently discovered that  Shaun T (the mind behind Insanity) has come out with another workout series he calls Focus T25. So, I checked out the trailer was immediately intrigued by 2 things. First, the workouts are only a timed 25 minutes long (excluding the cooldown, so really 30 minutes). Also, it was less intense than Insanity. Now hol’on, before you get that grin of relief on your face, I didn’t say it was easy. If you’ve ever done a Shaun T Workout (Insanity,  Hip Hop Abs) then you know it will still be difficult and T25 is no different. I liken it to Insanity the way you liken Power 90 to P90X. It sacrifices all out intensity to focus on form and conditioning which is exactly what I needed. With Insanity, I found myself fighting to keep up and when I wasn’t doing that, I was sitting down panting for breath.

Now don’t get me wrong, any workout will have me panting and huffing and puffing because I’m out of shape but if you find yourself not doing more than you’re doing in a given workout, you may have bitten off more than you can chew. I won’t break down all the differences between T25 and Insanity but I found an interesting article that does it for me.

Moving right along…

My diet has been on point for the most part which has been my saving grace. I haven’t been tallying my calories with MFP but I know my portions have been what they should be and I’ve been eating the right foods. I’ve also decided to give a different style of intermittent fasting a try. I’m adopting the 20/4 IF style, which is 20 hours of fasting on nothing but water and a 4 hour window where I can eat food. I actually started last Friday. 16 hours still takes getting used to from time to time, especially if I didn’t follow it the day before. Not eating breakfast is “normal” now so i don’t fret about that but on days when I have to get up super early, I do drink coffee which technically is a violation of my fasting because with the cream and sugar, we’re talking 200 calories in a cup. Since I’m not that big on the taste of coffee, my cup ends up being about 250-300 calories from how much I add to it. Luckily, I only drink coffee 2-3 days a week. I have recently decided I’m going to give cold water a try instead and try going to bed at a decent hour, you know, like a normal person.

But back to the Biggest Loser Challenge. I’m happy to say that two weeks in, I’m down 3.8 pounds from 294.2 lbs to 290.4 lbs., making a total of 29.2 pounds for the year.

I’m pretty much back to where I had gotten before the holidays last year. With the holidays coming up, I can’t have the 30 pound weight gain I had last year, definitely not.

I look forward to starting Focus T25 tonight and I’ll be sure to let you know how it’s going! Have a great week all!


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #1 (Redux): DietBet, Freeze Your Ass Dash and more…

Doc's Log

Good afternoon everyone!

Here is my first official Doc’s Log of the new year…I decided to redo it as #1 because it’s a new year, first entry and I was only one log in anyway so why not start anew (hence the Redux)?

Well, the year has gotten off to a pretty good start. On Jan 7th, I started a DietBet. What is a DietBet you ask? I’ll tell you. DietBet is a website where everyone that is part of the game pays a pre determined wager to be part of the bet. In my game, it was $10. The sum total of every wagers makes the pot. You submit your weigh-in beforehand ( verified via picture with a secret word given only to you to verify your identity that you submit to the site but no one in the game sees it). Your goal is to lose 4% of your body weight. The bet lasts 28 days or 4 weeks. At the end of the time, you submit your final weigh-in. All players who have reached their goal of 4% or more weight lost split the pot at the end of the game. I chose to keep the wager small to gauge interest so it was only $10. By start day, we had a group of 21 people for a pot of $210.

I’m proud to say I’ve reached my 4%. The goal for me was 12.8 pounds and I’m officially down 13.2. Unfortunately this is all me playing catch up because I gained 27 pounds since Thanksgiving ballooning from 292-ish up to just under 320 by New Year’s Day. That’s okay though, it’s in the past and I’m working on it as we speak.

My workouts haven’t been consistent but my diet has been pretty on point. I’ve kept 90% of my cheating to #CheatMealFriday so that’s been good. I’ve only averaged about 2 workouts a week unfortunately. Winter definitely places a damper on motivation, I tell you. The reluctance to leave a warm house go out in the cold air is HIGH.

Continue reading


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

New Week, New Workout

Power 90

 

So anyone who knows me knows I’m always switching up my workouts which is good and bad. Good, because it keeps my body confused but bad because it affects my consistency which much of the time is shaky at best.

I’ve taken a stab at Insanity and P90X and while they are both great workouts and very intense, both tend to be a tad too high on the intensity scale for me. P90X to a lesser degree than Insanity but still very difficult. At their hardest, I barely complete half the workout. That is both simultaneously encouraging (because it makes me want to do better) and discouraging (because I dread how hard it is).

So I was surfing the web last night and I remembered Tony Horton (of P90X fame) mentioning a workout he created called P90X called the Power 90.

The commercial is a little cheesy, I know LOL :D

Continue reading


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Looking For a Workout THAT WORKS?

No matter how much we would all like it to, you can’t get (and keep) the body you want without hard work.

Want some workouts that are guaranteed to kick your butt but get results? Try one or some or all of these on for size, at least one thing on this list will appeal to all tastes…

 

Bikram Yoga

If you like to hold a Yoga pose for an extended period of time, If you want to sweat like crazy holding that pose, than Bikram Yoga is your calling. Bikram Yoga consists of  holding 26 poses in a 107-degree heated room for an hour and a half.  Many Yoga studios will promote what they call “Hot Yoga”, but in reality it is just yoga in a hot room and not Bikram.   Certain poses require more flexibility, balance and strength.  As your flexibility, strength and balance grows you’re able to hold the poses longer and you’re able to attempt more advanced positions.

Bikram practitioners claim that the hot room allows the body to cleans and detoxify.  Bikram studios will often do what they call the “30 day challenge”.  People sign up for these challenges tying to complete 30 straight days of Bikram Yoga.

Time Allocation:  From my experience Bikram requires a significant chunk of time.  Plan on about 2.5-3 hours.  15-30 minutes to get to the studio and change, 1.5 hours to workout and 45 minutes to shower, cool down get to work or go home.

Continue reading


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

30 Day Weight Loss Challenge: Redux

Weight Loss Challenge

 

I started full steam ahead for a good 3 days to started the 30 Day Weight Loss Challenge which began on September 1st and then things just sorta unraveled. Even the first 3 days were uninspired. It’s hard firing yourself up after you have been idle for a while. I finally got things back under control earlier this week and decided to start over. After missing 5 days after working out 3, doesn’t really make sense to continue where you left off. I’ve been officially working out again since Tuesday, today marks 3 days in a row (Day 30 is October 10th).

Yesterday, I burned 1700 calories, doing the Insanity Fit test in the morning, then doing yard work, then hitting P90X’s Cardio X workout last night. I woke up sore this morning but it was a good sore.  It was certainly a morale booster for me. This morning I went for a run, 0.75 miles, from my Couch to 10K: Marctagon Edition program and this evening I’ll be doing Insanity again. 2-a-days are no joke, but definitely the jump start I need to really do what I’m trying to do.

 

I’m feeling much better this time around…I have hope faith that this feeling will last!


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

P90X (Do Your Best and Forget the Rest!)

P90X

You know, I’ve been on this diet journey on and off for a long time. I’ve gained and lost just to gain back more. I’ve had consistent workouts while having a bad diet and I’ve eaten great while my workouts sucked. Sometimes I read other blogs, and it looks like they have  weeks upon weeks of success and then I find myself wondering “What’s wrong with me?” Then, I think about the past year or so. I’ve only shed about 30 pounds in the past year, give or take a few, but I’ve completed a marathon and finally made it under 300 pounds.

This brief introspection leads me to the next phase of my lifestyle struggle…

Continue reading


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

The 10 Rules of Weight Loss

Found this on the Runner’s World website:

The 10 Rules of Weight Loss


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

July 26, 2011: Weekly Weigh-In and Recap/Krav Maga

This morning, I weighed in at 315.8 lbs. A weight loss of 2.8 pounds since last week and an overall lose of 9.8 lbs since the Peachtree Road Race. I’m very proud of that progress, I must say. I should be on track to reach my goal of under 300 by Labor Day, provided I stick to the plan I’ve been following.

Diet: My diet went pretty well this week. I managed to keep from cheating until my cheat meal on Friday, which was a chicken-fried steak sandwich w/ bacon and fries.

And coincidentally, I received a coupon in my e-mail early that day from this same restaurant offering 2 for 1 margaritas that day only with the e-mail. So, my lady and I each had two. Well I had one and a half because I was driving and also cause I’m not too big on margaritas. We rounded that night out with some Dairy Queen. I got a Reese’s Cup Blizzard, yum!!!
Continue reading


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!