A couple quick blurbs...

I'm not sure why sometimes in the video feed, videos other than mine appear. It usually works itself out after a few minutes, but it should be corrected nonetheless. I've done some troubleshooting, but no dice yet. Any computer gurus wanna help?! It'd be much appreciated!

More vids are soon to come! I've wrapped a up a golf fitness vid as well as a very basic women's buns/hips/thighs circuit that can both be done inside a home with minimal equipment. Perfect for the hubby & wifey to enjoy a joint workout session that's quick, simple & easy to do alongside the tv in your own living room! These will be published soon, so stay tuned. :)

What's going on in my world...

The above pictured textbooks trump any leisurely reading I planned to partake in for the next four months. This is the bulk of my reading for this semester's course load (I'm excited! First semester studying toward my master's degree in Health & Human Performance). I promise to drop a few excerpts for you guys. Here's to a wealth of knowledge soon to come!

Fat to Fit: A few words on shrinking and shredding.

Forget the fad diets, "quick fixes" & lists of "top ten rules to fat loss". Let's be real. The human body is a machine, fueled by food & tested by activity. So there must be a simple science to fitness, right? Absolutely.

Here's how it works (expressed in simple terms & a little bit of math):

Food is fuel. It's not intended to be leisure or stress relief. Sure, we make it that, but we'd be foolish to expect to "have our cake and eat it too" by living off of beer and hot wings managing to pull off 6 pack abs. Laziness (lack of exercise) also reinforces an unfit lifestyle.

When we eat food, we take in calories. When we exercise, we burn calories.

It's recommended (USDA food pyramid guidelines, 2005) that you consume calories in these amounts daily:

Sedentary adult female: 1600

Active adult female/sedentary adult male: 2200

Active adult male/highly active adult female: 2600

(Another quick tip for a slightly more accurate # is to multiply your body weight by 15)

Now, take this daily caloric recommendation and apply the following:

1lb. of body weight=3,500 calories. So if you want to lose 1 lb. per week, for example, you'll need to burn 500 cals more than you eat every day (500 cals/day x 7 days in 1 week =3,500, 1 lb. burned in 1 week).

To ensure safe, efficient fat burning, aim to lose no more than 2 lbs. per week (anything more than this is generally not healthy, as it calls for your body to burn precious muscle tissue and starves itself in too great of a caloric deficit).

Add physical activity and you're in business!

Torch calories regularly by committing to physical activity!

Burn 5 calories per minute on a brisk walk, 10 calories per minute on a moderate intensity jog, or push your metabolism to sky rocket by engaging in aerobic activity such as recreational sports or resistance training. For healthy adults, 30-60 minutes of physical activity 3-5 days a week (Even if it's not the cheesy crunches on Dr. So-and-so's top ten list) is guaranteed to improve your cardiovascular health & physical conditioning.

Give it a go!

WELCOME!

Welcome to MyHomeTrainer! Whether you're a novice or a seasoned veteran, this guide to fitness & nutrition is for you. I keep it simple & practical by providing sample workouts & meal plans, plus photos & videos as needed so you get demonstrations of proper form for all things exercise. The point of of this blog is to give you free info that works. All you need is a bit of expert input, your body & a living room floor to reach your goals, and I'll show you how. Stick around for the coming tips & suggestions. You'll notice the "Home Training Theater" section features a few in-home fitness demos. Have a crack at an abdominal circuit in the meantime & be ready for more to come!

You couldn't have gotten to this inaugural blog post without seeing the massive receipt photo above. This is no mistake! HAVE A GOOD LOOK AT IT! No matter how consistently you exercise, if your body isn't fueled right, it won't perform right! Proper diet is essential for achieving the results you want. The receipt shown above is less than 30 minutes old & shows exactly what I'm eating for the next 7 days. $38.06 covers me for 1 week & has bought me a detox program that'll cleanse my body & etch away at stubborn fats. Here are the rules I set for myself for the next 7 days:

Unlimited fruits & veggies

Black beans, egg whites & yogurt for protein

Whole grain (brown) rice for complex carbohydrates

Avocado for essential fats

Drink nothing but water

After 1 week of eating on this limited and lean plan, I'll reintroduce meats, juices and other components of a strong diet to add variety at minimal cost. We're looking at $50 per week for the fittest foods available. It's economical & your body will thank you. I challenge YOU to try this 7 day detox & report your results. I'm just an email away at mterrywilliams@gmail.com.