Keys to Fitness: Workouts

Introduction

Hello Everyone!!

Firstly let's get the excuse of being "too old" to get in shape out of the way.
For me my birthday is just a date on a calender as i have competed for over a decade against competitors half my age. How you might ask? By having the knowledge of how the body functions and just as importantly how to get the most out of your workouts, i will pass on my wisdom & tips to you my fellow bloggers and followers.

The "Key"(s) to exercise is having a variety. First not allowing the task to become boring and/or cumbersome as you must keep the brain guessing thus eliminating the plateau effect. Also when changes are not immediate one tends to become frustrated and feels like quitting, so we are going to change this with the blog to keep the routines far from boring and productive.

Secondly i will pass on knowledge regarding nutrition and water which is critical. You can work out all you want but remember what you do during exercise is tearing down the muscle and if you don't repair and hydrate you are just wasting your time, this aspect is probably 60%+ of the equation to a healthy body

Within the continuation of this blog, I will show you how to improve your health, change your shape and improve your game.... from the serious athlete to the weekend warrior. There will be video's of weight bearing exercises per body part and routines that everyone can fit in to their schedule and lifestyle no matter how hectic it is.

And remember, there is no point in having an empire if you are not around to enjoy it. Your body is a temple!

Yours in Fitness,

Terry Keys
www.terrykeys.ca

Testimonials

"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."

-Trevor Stienburg, Head Coach

SMU Hockey Huskies

2010 CIS National Champions

"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."

-Jim Reyno

Halifax Daily News Reporter

"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."

-Richard Glover

Director HBS & ProLab Canada

Friday, April 9, 2010

Workouts

We will begin with a series of workout plans to appease everyone. All include weight bearing exercises as its been proven to burn more calories than just diet, or cardio and diet. That's what we call "skinny fat" as you're not taking advantage of the magic of your muscle factory that needs up to 50 calories per lb to maintain itself 24/7.

So first up this is for those folks that have only 2-3 days per week to workout ( 48hrs between sessions to give time for repair through nutrition/rest). We will have 10 exercises that train every part of the body so you will work each muscle group ( whatever weight you can do 15-20 reps) in 60 second intervals per stop, then move on to the next station. I will set it up so you will be “opposite” of where you just were to allow a small recovery (e.g., legs, then on to the chest and then back, etc). Rest a couple of minutes and repeat the circuit twice.....and no sass from anyone as you will be happy that I insisted when everyone staring at you as your walking down the beach.

A) Squats for Legs
B) Chest Press
C) Bicep Curl
D) Ab Crunch
E) Walking Lunges for Legs
F) Back Seated Row
G) Shoulder Press
H) Chest Pec Deck
I) Tricep Pushdowns
J) Back Lat Pulldown

Exhausted? If you are unable to do the minute per exercise, rest a few seconds....then move onto the next station and work up to the allotted time per bodypart and remember use proper form.