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Losing weight by making better food choices & exercising at least 45 minutes a day!

To lose weight you first must commit yourself to making time for YOU. Health is a commodity we cannot afford to take for granted. It is how we live, move, and have our being. Second, you must have an exercise and nutrition plan. Three, you must believe in yourself! And four, you need to be accountable to yourself to stick with your plan with no excuses! Losing or gaining weight is no easy task. It requires knowledge, discipline, hard work and belief in yourself!

Exercise is hard work, and like a lot of things if we want to get somewhere, to succeed, it requires self-discipline in the sense that you forgo immediate pleasure for the exchange of long-term self-respect. It is getting command of your mind for choosing actions in your own best interest. Choosing to exercise is in your best interest! Choosing to stay committed to a fitness lifestyle is in your best interest! You cannot win the war against the world if you cannot win the war against your own mind. When you get command of your mind, your body will follow your mind, and will keep exercise as part of your lifestyle!

The pictures show how I transformed my body in 16 weeks at the age of 56 after discovering that I fell prey to a slower metabolism and gained 10 pounds of fat in one month! I looked at myself in the mirror and was disgusted with how I looked and felt and I was determined to be the change I wanted to see! I disciplined myself to workout 7 days a week for an hour alternating between a weight training and a cardio routine while making better food choices. In 16 weeks, I lost a total of 17 pounds without losing strength and lean muscle. At 183 pounds my confidence soared and I gained a glimpse of my six-pack once again! The bodybuilding fitness lifestyle pays huge dividends to your health!

A full body program can get you started right away to maximize the benefits of strengthening and building muscle proportionally leading to an aesthetic physique while minimizing risk of injury. As a starting point, simply take my FREE fitness evaluation so I can assess which training program is best for you.

Below is the actual weight and cardio program I used for my 16-week transformation:

Day 1: Weight Training – rep range 12-30; duration 35 sets in 45 minutes
*Bike (warm-up lower body): 2 1/2 minutes, L. 15, RPMs 95+, HR 140+
*Superset: Squats (2 sets of 12 with 135 lbs.) and Deadlifts (2 sets of 12 reps with 185 lbs.)
*Superset: Seated Leg Curls (3 sets of 15 reps with 115 lbs.) and Leg Extensions (2 sets of 15 reps with 130 lbs.)
*Superset: Standing Calf Raises (3 sets of 15 reps with 150 lbs.) and Knee Raises (3 sets of 15 reps)
*Kranker (warm-up upper body): 2 1/2 minutes on high
*Burnset: Dumbbell flys (2 sets of 15 reps with 40 lbs. and 25 lbs.) with dumbbell chest presses (2 sets of 8-20 reps with 40 lbs. and 25 lbs.)
*Burnset: Cable Rows (2 sets of 30, 12 reps with 100 lbs.) with Stiff arm pulldowns (2 sets of 15, 12 with 50 lbs.)
*Burnset: Dumbbell front raises (10 lbs.) with seated rotator cuff exercise (10 lbs.) with dumbbell front raises (5 lbs.) (1 set ea of 15-10 reps)
*Machine reverse fly for rear delts (3 sets of 12 with 40 lbs.)
*Superset: Bicep curls (40 lbs.) and Tricep pushdowns (50 lbs.) (3 sets ea of 15 reps)
*Bike (warm-down): 2 1/2 minutes, L. 15, RPMs 90+, HR 150+

Day 2: Cardio Training – 60 minutes
*Bike: L. 10 for 15 minutes with RPMs 100
L. 12 for 3 minutes with RPMs 100
L. 15 for 2 minutes with RPMs 100
*Kranker: both arms on high for 10 minutes
one arm each alternating every 30 seconds on medium for 10 minutes
*Bike: L. 10 for 15 minutes with RPMs 100
L. 12 for 3 minutes with RPMs 100
L. 15 for 2 minutes with RPMs 100

Day 3: Repeat Day 1, etc.

LINKEDIN: Randy Herring
INSTAGRAM: randymherring
FACEBOOK: Randy Personal Training


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