First Cut Fitness

Performing planks is one of the simpler, more effective methods of increasing core strength. If you are bored of the same old, you can make it slightly more challenging by incorporating the time tested Tabata Method, which follows a 20 seconds on, 10 seconds off scheme.

Well, as you all know, I've just returned from spending some vacation time in good old NYC, the epicentre for the calisthenics movement. The best thing about it is that despite pigging out on all the delectable foods in one of the greatest cities in the world, I came back home looking more lean than I've been in awhile, and even lost a few pounds! How did this happen? Three simple rules that can be applied whenever you are on vacation or at home: 

1. Skipping breakfast. "Breaking the Fast" of course can happen any time of the day, but in this sense, I am referring to the popular usage of eating first thing when you wake up. Seriously, if you are not hungry in the morning, there is no need to force yourself. Periods of daily fasting are known to aid in fat loss. This also limits the chance that you will overeat during the course of the day, since you will not be able to collectively stuff as much in two meals as you would in three. Ideally, you would keep the consumption window at around 8 hours or less if you can. So, if you first break the fast around 1 pm, your last intake of the day should occur no later than 9 pm. Easily attainable.

2. Calisthenics workouts indoors and at the local park right after waking up. Empty stomach workouts are another great way to stimulate that fat burning furnace. Don't worry if you aren't able to do nearly as much as you  normally would at home. When on vacation, all you can really ask for is maintenance, as opposed to actually building new muscle. All I basically did each morning was 3 to 4 total sets of 4 minute Tabata sessions or supersetting alternating upper and lower body exercises (for either 4 minutes or 10 mini-sets apiece, whichever comes first). Total elapsed time = 12 to 16 mins!

3. TONS of WALKING, here, there, and everywhere. NYC is one of the few cities where you can get away without having a car, but this can be easily emulated wherever you live as well. All you need is about 30 minutes of brisk walking per day. Anything extra... you're playing with house money!

And there you have it! This simple plan is certainly more than achievable when on vacation. In the end, you will enjoy your trip much more than you would have otherwise, with ZERO guilt! And as mentioned before, there is no reason why you can't also try this at home!

Just a tiny bit of this above, and you can have all of THIS below and even LOSE WEIGHT!

Lali's Dominicano Beef Stew with Rice and Beans

New York Pizza with the works at John's Pizzeria

Shake Shack... better than In-n-Out?

Taisho Yakitori (Japanese food that is not sushi)

I know it is almost cliché to talk about quick fix workouts for those with limited time, but I am a firm believer that in order to obtain and maintain a fit and stellar physique, there is certainly no need to be be killing yourself for hours on end at the gym. Along with the aforementioned Tabata Method,  this is definitely one of my favorite no frills, no hassle workouts, and often used in my rotation. Basically, it is based on Ross Emanait's "No Excuses" system, and all it takes is 10 minutes per day.

In a nutshell, you choose four calisthenics exercises that you can do comfortably, yet are still somewhat challenging. I typically like push ups, burpees, squats, pistols, handstands, pull ups, and muscle ups, but you can also do running in place, box jumps, planks, mountain climbers, shadow boxing, etc. You should preferably have enough variation to make for a full body workout, so try to include both the upper and lower body. These four exercises shall be performed in this manner, with no breaks:

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 45 secs = 3 mins
Round 3: Each exercise 30 secs = 2 mins
Round 4: Each exercise 15 secs = 1 min
Total elapsed time = 10 mins

And there you have it! 10 minutes to a lean, mean physique using nothing but bodyweight exercises. Oh, and did I mention that you do this all nonstop? Of course, this would be the ideal, but if you need to catch your breath or if you get stuck on an exercise, by all means, take a quick break, but just make sure it's not too long! And as mentioned earlier, don't pick movements that are way too easy, nor ones that will have you gasping for air in a matter of seconds!

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 1 min = 4 mins
Round 3: Each exercise 30 secs = 2 mins
Total elapsed time = 10 mins

This one sometimes works better than the first because in Round 4, 15 seconds apiece is sometimes not enough time, considering that it usually takes a few seconds to switch from exercise to exercise.

I normally like to perform this first thing in the morning as the perfect way to kick off the day. Start off doing this 3 times per week, or if you are game, you can even go every single day as long as you switch things up. Prepare to get psyched up physically and mentally for work or school every morning!

I know that like many working people out there (myself included), you have a busy schedule, and can't always find a dedicated continuous block of time during the day to head to the gym, take a jog, go for a long walk, etc. You probably still want to exercise, but the daily grind just doesn't allow you much of an opportunity. What to do? Well, the answer is quite simple, and actually doesn't take up much of your time at all...

Break up your workout into 4 minute intervals spread throughout the day!

During these sessions, you will experience a very efficient workout that will improve your cardiovascular endurance and strength at the same time. This is based on the principles of the "Tabata Method," named after famed Japanese researcher, Dr. Izumi Tabata. Here is how it works.

20 seconds exercise as intensely as you can, with maximum speed / reps

10 seconds rest

Repeat until 4 minutes have elapsed. Simple as that. This totals 8 sets at 20 seconds apiece.

If you like, you can do all eight sets with the same exercise, but I prefer to mix things up in a more cross-training style. The types of exercises performed are strictly up to you - basically anything that will keep your heart rate up for the said amount of time - but should normally consist of compound movements that activate numerous muscle fibers. Since I promote strictly calisthenics, anything from push ups, pull ups, muscle ups, dips, burpees, squats, crunches, sprinting, jump roping, etc. will work well. If you are more advanced, you can add more difficult variations of these.

I usually recommend alternating between two exercises, performing four sets apiece. Typically, it is best to switch between opposing bodyparts (chest / back, chest / legs, etc.), as this allows a bit of rest time while the other muscles are working. Sometimes I also do three different exercises (3, 3, 2 sets) or four (2, 2, 2, 2), but for this, just make sure that you don't lose count. Heck, if you are feeling spontaneous, you can try something different with all eight of them. Just remember to keep up the intensity for every single set. Below is just a sample of the different combinations you can try:

Two exercises, alternating: E1, E2, E1, E2, E1, E2, E1, E2

Two exercises, one before other: E1, E1, E1, E1, E2, E2, E2, E2

Three exercises, alternating: E1, E2, E3, E1, E2, E3, E1, E2

Three exercises, one before other: E1, E1, E1, E2, E2, E2, E3, E3

So, how many and how often? The answer: Whenever you can find the time. Ideally, you should be able to muster four to five Tabata sessions stretched thoughout each day. Say you wake up in the morning, bang out two back to back before work, and you will have only spent a whopping eight minutes! Perhaps during your lunch break, before heading out to grab your soup and salad, you can find an empty space at your office to perform another one. Then, after work, before dinner, another one or two. If you have the time and energy, you can even attempt four Tabatas in a row, with a one minute break in between each.

Doesn't this sound much easier than having to drive to the gym after work, spending 30 minutes or even an hour slaving away on the treadmill and Precor machines? Total elapsed time per day, 16 to 20 mins. That's it! I know that even the busiest of people can certainly spare a measly four minutes at various times thoughout the day.

Have a nice workout, and let me be the first to wave goodbye to all that extra fat you will shed.