WILLIAMS FITNESS SOLUTIONS: Practical Solutions For A Better You.

BODY WEIGHT CIRCUIT TRAINING: No more excuses!

2009-07-25T21:57:00.000-07:00

Hello World,

If statistics serve me correctly, 80% of you who are reading this have access to (or can afford membership to) a local fitness center, but don't make time for it. Another 10% is unable to afford it (be it for financial circumstance or time-management/schedule restrictions), and then there's the faithful few, that top 10% that actually braves the rough economy and pays gym dues, fights the crowds and shows up to the gym, and fights the couch potato urges to get some work done! And then, sadly, even you workout warriors don't hit the iron as often as you should. Not to worry, a quick, in-home remedy is about to be handed to you free of charge. The only equipment needed is... (cue drum roll)... your own body weight!

Try out the following exercises in the order given, not resting until you've completed each of them back-to-back for a set of 15 reps on each exercise. Rest 30-90 seconds and repeat. Moving through this circuit 4 times will bring every major muscle group in your body to fatigue & you'll get a great sweat (this means you burn fat & tone existing muscle mass for definition). This circuit only requires about 15 minutes and some open floor space in your living room or bedroom.

Push-ups (for women, assisted push-ups with knees on the floor)
Mountain climbers from push-up position
Crunches
Body weight squats
Squat jumps
Lunges

For video diagrams, just use the easily accessible net favorite youtube & find a reputable trainer who posts demonstrations. I'm certainly not the only knowledgeable trainer on the web so feel free to explore!

If interested in seeing other circuits I've created, however, feel free to visit my youtube channel at http://www.youtube.com/TerryTheTrainerTV

Let's Get Fit!

Better Biceps in ONE set!

2009-01-29T21:45:00.000-08:00

Fellas, want bigger bi's? Who the heck doesn't?! Here's a drill that's sure to cut deep into the muscle fibers!

Execute hammer curls for one set, alternating arms until you've reached 8 repetitions with each arm.
IMPORTANT: Select a weigh that brings you near failure on your seventh rep on each side.
After you've forced the eighth rep, SLOWLY draw the dumbbell downward, taking at least 30 seconds to bring your arm back down. Once this has been completed, your biceps will have reached "burnout" and will be absolutely exhausted.

This exercise promotes a strong thermogenic pump, the phenomenon in which you get the vein busting, blood engorged muscles thriving with new growth. Consume some a meal high in protein within 30 minutes of your workout's end to aid recovery.

This diagram shows how to execute the hammer curl. Maintain the "hammer" wrist posture throughout the set (Don't turn your wrists. You don't want your fingers to face your shoulders at the peak of your reps). Also, the diagram will show exactly what muscle groups you're impacting.

HAPPY LIFTING!

--Coach Terry

FREE nutrition program...

2009-01-10T12:16:00.000-08:00

...To the first reader who emails me at mterrywilliams@gmail.com with feedback on this blog. Positive, negative, it's ALL good. I want to know what YOU think so I can better serve you.

Plyometrics and YOU

2009-01-10T09:43:00.000-08:00

WHAT THE HECK IS PLYOMETRICS??

Plyometric exercises are those used to build speed and agility by forcing quick execution by large muscle groups. This may sound to many non-athletes like it has nothing to offer you, but hear me out on this.

simply put...

JUMPING OVER STUFF BURNS FAT AND TONES MUSCLE.

Get the picture?

Here's a little drill I put together that'll have you screaming and sweating as calories get fried and your physique gets toned.

set out 6 items (anything less than a foot tall, possibly books, drinking cups, shoes, heck ANYTHING) in a row in an empty floor space, about 1 yard apart.
Begin taking lateral strides (that means running sideways) over each item, back and forth down the row until you've gone 5 times in both directions.
Execute 1 minute of jumping jacks (with no rest period between the first exercise and this one!)
Execute 25 crunches on the floor next to your row of hurdles.
Now, pushups! Station yourself so that you are in pushup position (for you ladies, you may execute this with your knees on the floor) with one hand on each side of your first hurdle. Execute a pushup. Slide down 1 hurdle after every pushup and move up and down the hurdle row 2 times, continuing to crank out 1 pushup at every station.
REPEAT. TWICE. Three full circuits of this drill should should have you sweating and ready for water. It should also burn 100-200 calories in just 15 minutes.

We've added some Sparq to the arsenal!

2009-01-07T22:03:00.001-08:00

Hey Folks! I know I usually spoil you with some fitness or nutrition tips, but today please pardon me as I simply break some exciting news (and maybe drop a little plug for the biz, LOL). Today, THE package arrived. The complete Nike SPARQ (Seed Power Agility Reaction & Quickness) ladder development system showed up at my doorstep. This means Williams Fitness Solutions now officially has EVERYTHING YOU NEED to get fit in one completely mobile package! So if you can't make it to a nearby gym, fret not... house call season has begun!

This ladder development system includes:

Speed Ladder
Hurdles (1 foot high)
Agility cones
Parachute (for sprinting drills)
Medicine ball (3 kilograms)
Resistance band (medium resistance)

Here's to a brand new season in health and wellness!

KEEP IT LEAN! --Coach Terry

A BULLETPROOF CARDIO TACTIC

2009-01-03T08:56:00.000-08:00

Weighted vests, such as military-issued flack jackets, are a great solution for running up the numbers when it comes to calories burned. Increasing the amount of weight you carry as you perform cardiovascular exercise is directly related to increasing fat burning, muscle toning and sweat! The "X Vest" pictured above is one such example, readily available to all of us civilians who don't actually want to be seen in camo bullet-proof vests (LOL) but woud like to crank up the intensity. The X Vest itself weighs only a few pounds, but comes equipped with small weights so that you can add anywhere from 5-60 lbs for your run.

FOOD FACT

2009-01-02T15:27:00.000-08:00

Cabbage-- The famed New Years food has a few benefits I bet you didn't know about!

Not just another traditional "good luck" food or any ordinary green veggie, it's an excellent source of vitamin C. It also contains lots of glutamine, an amino acid that wards off swelling and bloating.

Eat up!

Happy New You Day!

2009-01-01T10:59:00.000-08:00

This morning, I ran. Negating all responsibility, I simply took off through the neighborhood. Each time I got tired and didn't want to continue, I hit pushups until I burned out, then followed it with crunches until I burned out. I would then take 30 seconds to pace slowly, breathe deeply and allow my heart rate to settle a bit. Then.. YOU GUESSED IT! back to the running! This gave me an idea for a simple cardio program YOU can do AT HOME!

Clear some floor space in your living room, tune the tube to your favorite channel and set a timer or watch a clock. For 15 minutes, continue moving!

*Run in place, drawing your knees high (C'mon, don't cheat it. Lift the knees with some enthusiasm).

*After 5 minutes of running in place, drop and execute 20 pushups (if you're advanced, make it it 35), followed by 20 crunches (if advanced, 35)

*Immediately following this drill, rest for 30 seconds, placing your hands behind your head and walking around slowly.

*Repeat. Don't stop for 15 minutes!

If you happen to catch this post today, you can execute this before the day's end and give your new year's resolution some validity!

LET'S GET FIT!

Cardio Crazy

2008-12-17T20:31:00.000-08:00

I'm not sure if any of you have ever desired to make an abrupt shift in your training, but I am currently considering making this move STRONGLY. I'm not referring to the much needed change of pace that creates muscle confusion and diversifies a program to keep your body responding, I mean a complete change in direction.

I remember the summer of 2007. I was an intern in Hollywood. I worked at a major record label and picked up some credit hours which transferred as an unblemished 4.0 GPA back home at University of Texas, but beyond all this glory talk.... let's be real, i spent MOST of my time just BEACH BUMMING! C'mon, the palm trees and seventy-something temperature, accompanied by the bluest skies I've ever witnessed and the coldest, clearest ocean water this gulf coast native has ever known... It motivated me to hold dear the almighty power of a solid nutrition and cardio program. Afterall, each day at Venice Beach is an opportunity to enter "The Cage" at Muscle Beach, the infamous outdoor training facility at which Arnold himself used to train. You HAD TO BE LEAN to dare set foot on those grounds and not be utterly embarrassed by the company which was sure to be present.

So I've been back in Texas for over a year now. What's changed? A LOT. I went from a super lean, mildly muscled fitness enthusiast to a bodybuilder. I began pursuing muscle mass increases and then trimming my new weight to uphold a competition-worthy physique. This has been fun, and I will most likely compete again. However, it's called for decreased cardio and increased caloric intake, therefor taking me away from something I once enjoyed so deeply. Sure, out here I'm sacrificing the Cali breeze and the fabulous hills overlooking the pacific as well as Southern California's vast array of fresh fruits, but when I run, I'm happy. And when I eat lean as I once did, I feel so much more whole.

Never underestimate the power of wellness. To run from a temporary goal or a fad with reckless abandon and embrace whatever form of fitness makes you most happy is a great thing. Be true to yourself. Do you really want to be the mass monster of the gym (and if you genuinely do, I'm not here to knock you)? Or do you want to maintain happiness, healthiness and wholeness by finding your true passion and focus all your energies in that direction?

It's worth thinking about really. I wish you all a happy and healthy holiday!

...AAAND WE'RE BACK!

2008-12-01T18:19:00.001-08:00

Some of you may be viewing this site from the web address "Getswolenow.com" while others are directed here via "WilliamsFitnessSolutions.com". I've been out of the blogging loop for some time now, focusing my efforts on building the business, and I am now back to assist you in building a better body. I'm bringing the "Get Swole Now" campaign to a close as I revamp the focus of this. I want to include more people and speak to any and all people seeking a better lifestyle. From here on out, you may look forward to my articles covering, in greater detail, themes such as:

*Nutritional counseling

*Fat Loss Tips

*Tricks to calculate your metabolism, max heart rate & other useful info

*Muscle growth and toning

*Conditioning for athletes

...and most importantly

*HELPFUL ADVICE FOR THE REGULAR FITNESS NOVICE!

SIX PACK NOW

2008-05-18T19:52:00.000-07:00

I generally keep it original, but when I came across this article I was elated to see an ab circuit that looks like it may actually work! Props to sixpacknow.com.

visit the following link and discover a list of abdominal exercises accompanied by instructional videos and lots of info. Sixpacknow's claim to fame is the following: They help folks get rock solid abs in just six weeks! Sound like it's worth your time? Give it a whirl!

http://www.sixpacknow.com/preview3.html

BODYBUILDER OF THE MONTH: KIYOSHI MOODY

2008-04-27T21:45:00.001-07:00

Yes, it is very late in the month, BUT seeing as this fitness blog is brand spanking new and I haven't been able to post a "Bodybuilder of the month" special as of yet, I gladly present to you KIYOSHI MOODY, this month's featured bodybuilder.

I saw Kiyoshi in the Texas Shredder Classic this weekend, as he was the special guest poser for the show. His stature and physique were unparalleled and his passion for NATURAL bodybuilding was greatly admired.

CHASING THE PUMP!

2008-04-22T23:15:00.001-07:00

So... Let's face it fellas. We're all pump-chasers. We claim we're simply working out to stay "fit", but in all actuality, we enjoy the swelling and monstrous appearance associated with the thermogenic pump, you know, that phenomenon which occurs when you've focused on a certain muscle group extensively and pushed that muscle to the point of making it a blood-engorged heap of growing muscle fibers, promising of results soon to come. So, since you KNOW you wanna get pumped up, here are three easy tips to get you pumped!

1. Exercise to exhaustion! Adding a burnout set to the end of any regiment causes your muscles to perform until the point of failure and thus forces growth. With every new training day, you burnout numbers should increase, and so should size.

2. Consider taking an NO supplement! Nitric Oxide provides a vicious pump by expanding blood vessels and giving oxygen to your guns. BSN makes a popular product called NO Xplode which many swear by. I personally rock with NaNO Vapor by MuscleTech, as I have found it to deliver supreme results.

3. Take your dang vitamins! AGAIN, you cannot possibly reach your full potential without a good multivitamin. Take these DAILY.

RAPID FAT LOSS? YES MA'AM!

2008-04-09T21:16:00.000-07:00

LADIES! This one's for you.

For ages, female fitness enthusiasts have lived under the deception that the only way to ward of the belly and buns is to run as hard as you can for as long as you can.

While this method has its perks, granting great calorie burning when performed at a steady state within the range of 50-70% of one's maximum heart rate, it limits the burn to the duration of the exercise.

If you don't know, allow me the honor of being the first to inform you. HIIT (High Intensity Interval Cardio) is the way to go! This means making abrupt shifts from an all-out sprint to a moderately paced jog several times within your cardio training session. This generates a rapid increase in heart rate and then offers frequent rest periods. Because this increases your oxygen consumption a great deal AFTER the workout, this technique has shown to drastically increase the rate at which your body burns calories. This technique is also popular among bodybuilders, as it maintains muscle mass while simultaneously burning the unwanted flab. This means you get THIN AND TONED!

Good luck Ladies!

2008-04-07T22:15:00.001-07:00

DON'T PUT IT PAST HIM

LL Cool J's been known for many years for subpar Hip-Hop. What started off as a power-packed career has in recent years become easy to sleep on. However, one thing remained constant. The guy's got a bangin' physique! Now, we get to see HOW HE DID IT. Put away the LL steroid rumors, you too can experience true natural bodybuilding and stop the hating.

Before buying his book, I could never get abdominal definition. When i saw his book on sale for dirt cheap, it was a must buy. I committed to following the book guideline for guideline and ended up with protruding arms and pecs PLUS that 6 pack I'd always dreamed of.

Give it a shot!

This book includes not only a great workout program, but:

*Dieting suggestions for fat loss/muscle gain

*The facts about fast food

*GREAT pointers on how NOT to overtrain

*Photo diagrams

And the potential to be able to defend LL's rep with your newly refined physique!

2008-04-04T14:52:00.000-07:00

WANT MORE MASS? 3 WAYS TO MAKE IT HAPPEN!

As many of you avid fitness freaks and gym rats well know, adding muscle mass is NOT easy. Even for those who are genetically predisposed to acquire more weight with less effort, packing on quality muscle tissue along with the increased body fat percentage (And then dropping the unwanted fat while holding the new guns) is quite a chore. Here's a quick list of three things you can do to pick up quality muscle mass while limiting fat gain!

1. Increased caloric intake. Research from many reputable experts suggests that increasing the amount of calories you consume daily by 100-500 will help you grow in all the right ways, so long as you are willing to commit to eating QUALITY FOODS (Nope! Don't count McDonald's value meals as muscle builders because of the high calories. That processed food will make you look more like a blimp than a battle tank, guaranteed). Try counting your average caloric intake and then increasing it by 300 and maintaining a rigorous workout schedule. You'd be surprised at the new results you get from the SAME workout you currently use when your body is properly fueled.

2. A good multivitamin. Come on, now! Are we so wrapped up in creatine and protein that we bypass the basics? Plain and simple: Even if you ARE stacking the desired mass without a good multi, the quality of that muscle fiber is in question! Here's the best part. A good multivitamin may be the cheapest (And most effective) supplement you'll ever use. Many grocery stores carry men's and women's daily vitamins for under $10. Go get 'em!

3. Decrease cardio. The operative word here is "decrease". If you drop cardio altogether, your heart (You know, that all-important organ which keeps you living) may not perform as well. However, when bulking and striving for mass gains, you can't devote too much time to BURNING weight. Yes, stacking mass may cause a bit of extra belly fat, but nothing a little toning can't handle during your cutting phase, which will consist of decreased caloric intake and increased cardio, to follow your mass building phase.

Cutting phase article soon to follow.

GO STACK MASS!

NEED CONSULTATION/DISTANCE TRAINING?? I CAN HELP!

2008-04-02T20:32:00.000-07:00

As I browse online fitness forums, I notice people from all sorts of countries and continents want personal training and seek online assistance. I believe if you've found this page, you've found the right place. The rundown below is the way I do personal training. I believe it will save you a ton of money (in comparison to programs offered by other certified trainers) and will jump start you in your pursuit of a better you! No contracts, no nonsense! MY GOAL IS TO GET YOU SWOLE!!

**Ladies, this doesn't mean you'll look like a man. I've done extensive research in many areas other than weight training and offer great accommodations for you too!**

$75.00 Consultation training-----

One on one, we discuss your goals. I then create a 6 week training program, custom-tailored to you in regard to your unique goals and desired lifestyle changes. This 6 week program is just the start of your journey, although you have zero obligation to continue the training process after this.

This program includes:

Calculation of Resting Metabolic Rate- As well as suggested daily caloric intake to meet your muscle building or fat burning needs.

Dieting/Nutrition Plan- A list of suggested multi-vitamins, supplements, foods, portions and frequencies of eating in order to fuel your body to perform as desired.

Full Exercise Regiment- Complete with cardiovascular workouts, weight training and lifestyle tips to turn your body into a fitness machine.

**This package is offered to students at the reduced rate of $50**

$50.00/Month Continued training (Pay As You Go, cancel at any time)--

Completed the 6 week start-up plan? Saw great results? Want more? for just $50, you may continue for 4 additional weeks with a fresh set of dieting guidelines and workout plans, to further transform your body and turn the new you into an even BETTER machine. Repeat this package as many times as desired to continue receiving brand new plans at unbeatable rates throughout your transformation.

**This package is offered to students at the reduced rate of $40**

IT'S SIMPLE, PRACTICAL AND GUARANTEES GREAT RESULTS!

If interested, please contact me via email at mterrywilliams@gmail.com

WELCOME!

2008-04-01T22:23:00.000-07:00

Welcome to GETSWOLENOW! Here's what you can expect in the coming days, as I begin to post site material:

Fitness Tips: Need to bust through a plateau? Looking for a better muscle building or fat burning solution? I GOT YOUR BACK! I look forward to sharing insights from experienced industry professionals to get you into shape.

Zero Nonsense: No space-fillers, no hot air. My goal is to give you realistic and practical training assistance with every entry.

Article excerpts: Nobody likes to read lengthy articles! Well, almost nobody. I am a self-proclaimed nerd and enjoy researching fitness solutions. I'll drop nuggets and excerpts from beefy articles, simplifying them and delivering their key points so you get the knowledge without wasting time!

Regiment Recommendations: As a personal trainer, I do offer goal-oriented, customized exercise regiments for a fee (email inquiries to mterrywilliams@gmail.com), but if you hang around the site long enough, you may find surprise mini-feeds with regiments that meet your needs!

Bodybuilder of the month: Let's face it. Bodybuilding isn't like football and the elite in this sport aren't household names. Each Month, I'll feature a mini-feed giving readers the scoop on an outstanding bodybuilder.

Various games and contests: To be disclosed. this will be fun!

Feel free to drop a comment, and once again, welcome!