Tag: 3BG System

This month’s 20 Minute Fat Blasting Circuit is called the 3BG Ladder Workout. It involves 3 total body exercises and all you need is a pull-up bar. So if you have one at home- it can be done there or get outside to your local park and use the monkey bars.

You’re going to perform the exercises one after the other in a circuit. You will start with one rep of each, then two, then three and so on until you reach 10 reps of each of the 3 exercises. You’ll go up the ladder but you won’t be coming down… not yet anyway.

Watch below as I struggle to complete this months 20 Minute Fat Blasting Circuit:
 

3BG Ladder Workout

• Drop Squat
• Push-up
• Pull-up**

 
**If you cannot perform a pull-up, do a body-weight row.

Complete all 3 exercises in circuit for 1 rep, then 2, then 3 all the up the ladder until you reach 10. Use proper form when completing each exercise and rest as needed.

In the video you’ll see me take my share of rest periods as I struggle through this months circuit. It took me 9 minutes and 53 seconds form start to finish. I did however just finish a workout of weighted dips, chin-ups and deadlifts right before, so my arms were pretty shot.

Regardless, see if you can beat my time.

Yours in health,

Sean

PS. Follow the link for more free workouts.

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I hate when this happens…

It’s 10:20 pm and I just got back from a never miss a Monday session at the gym.

I know it’s late and the last minute workout tonight will probably keep me up an extra half-hour, which I guess isn’t that bad because I’m reading a great book called Golf’s Sacred Journey.

Sometimes life and a hectic schedule get in the way and you have to make time (even if it is a late night workout) to get the week started off on the right foot.

During the pump I came to a quick realization. I forgot what weight I was using last week for the Dumbbell Step Up exercise.

Don’t you hate when that happens? Especially when you go to pick a weight from the rack and within 2 seconds after starting the exercise you know that it’s too heavy. You’re only going to get a few reps in let alone finish the complete set with proper form.

What an idiot I was. Keeping a workout journal is such a simple concept in the 3BG System and I forgot. It’s so simple to do. It takes seconds to enter your weight load during rest periods and jot down how you are feeling that day.

Being able to look back on your week, pin-point areas where you might be feeling weak or areas where you feel you are improving is a huge part of knowing if you are heading towards your goal or moving away from it.

A workout log or journal can even be used to keep track of the foods you consume throughout the week. In fact, it might be useful in the grocery store next time around. Seriously though, whether you are trying to lose weight or gain muscle it helps to know exactly what you are putting in your mouth (more on this topic later).

Over the years I’ve seen a few ways to keep track.

Printed out sheets, clipboards, a small spiral note book and now even iphone’s or blackberry’s can store notes. Personally I’d recommend you leave the cell phone in the locker room as nobody needs to listen to you jibber-jabbering to your buddies between sets.

Whatever you decide be sure to get in the habit of doing it. You will pleasantly surprised a few weeks from now when you look back and see how far you have progressed.

All in all I learned two valuable lessons tonight:

1- Even the pros mess up… and

2- I was using 45s last week not 110s.

Go after it.

Jon

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How did I ever let myself get a beer belly? This is a question I have asked over the past few months. Before starting with the 3BG System I never made time for myself. That’s the real answer. With all the things going on in my life I never found time for me. Seems a bit crazy when I think about it now but I devoted a lot of time to my Beer Belly instead.

How much time did I need out of my day to take care of myself? Let me think… thirty minutes. Twenty-four hours in a day and all I had to do was find thirty minutes for me. You might be wondering what did these thirty minutes encompass? Well, here you go… I did fourteen, yes, only fourteen minutes of cardio. What about the other sixteen minutes? Well that was used to make sure I had food to eat throughout the day.

Yeah it’s pretty tough to stay fit these days (hopefully you got the hint of sarcasm). It’s actually not hard at all. In fact it’s easier than being lazy because now I have the energy to get things done. You might be sitting there, reading this and saying, “What a bunch of BS.” And if you have any doubt I encourage you to check out my before and after photos or my testimonial video. Those are 100% real and while we’re being honest- my cardio actually started out at only ten minutes, not fourteen. Don’t worry, if you want to see what the extra four minutes of cardio is doing for me- stay tuned. I’ll be sending BeerBellyBeGone.com a few updated photos shortly.

I like to think I’m a pretty busy guy and I know we all think the same way. I’m not going to sit here and tell you how to make time for yourself. You already know where the majority of your time is being spent and if you don’t I encourage you to think again (if you want some tips on finding time and staying active, check out Sean’s post Never Miss a Monday).
 

No More Beer Belly = More Time For Me

 
How I found time for me was quite simple. I made myself a priority instead of my beer gut. I made sure I had a pair of shorts and running shoes in my car so on the way home from work I could stop at the park or the gym and get in a quick workout. If by chance I forgot to do that, I had a skipping rope hanging on my bedroom door and dumbbells in the living room just so I wouldn’t forget about me. I didn’t sit on the couch until I had done what I needed to do.

The best part about it is, and I can say without a doubt- it gets easier as you go. After about two weeks I was hooked and actually looked forward to my workouts. Where you might lose some time is looking in the mirror each morning; well maybe not, but it sure feels good to see the progress staring back at you. An easy way to stay motivated when you start any routine is to take a few “before” pictures of yourself because for me, seeing a picture of my old friend “ the beer belly” is plenty motivation to continue living an enhanced lifestyle program like the 3BG System.
 

No more Beer Belly = Better Cook

 
That covers the working out part but how the heck did I manage to have all my meals ready in just sixteen minutes? Well you got me… It didn’t take me sixteen minutes to make all of my meals today; it took almost no time at all. I do what cooks refer to as prep or for us regular folk- I prepare my meals before hand. It’s simple. I come home with my groceries and divide up snacks into bags and containers. If I am going to cook chicken breasts I cook a few extra all at once, I cut up some vegetables and bam lunch is ready for tomorrow. Hey, it’s no slap chop; it’s just plain old planning ahead. I do however own a magic bullet that I have been known to use now and again… Soup, chili or anything else that can be divided up and frozen is a great trick too.

I spend slightly more time in the kitchen than I might spend waiting in line at a drive through but the rewards are well worth it. Don’t get sucked into commercial convenience. Create your own convenience and be way healthier because of it. This is something you will learn very quickly with the guys at 3BG. They work hard but most importantly they work SMART. Don’t let the big clowns of the world tell you what to eat. Take time for yourself whenever you have it and use it. At the very least, being smart enough to prep your meals at home will save you money in the long run, not to mention- save you from a beer belly as well.
 

No more Beer Belly = Better Beer

 
Now for the fun part… I drink a wider variety of beer than I ever have. I enjoy beer more now than ever before. The first thing to go when I wanted to “diet” was beer and I always missed it. I have learned to appreciate my favorite beverage more than ever and rather than buying the cheap stuff, I find myself searching for more unique beers with rich flavors. Whenever I am in a small town I seek out local breweries and craft beers. What does that have to do with being healthy? It’s simple- I deserve a good beer and I can afford a good beer because I’m not spending my money at the drive through. Think about it… a “cheap” meal these days costs about 10 bucks. Skip the drive through for a few days and you can enjoy a six-pack of a full-bodied beer. More beer and less beer belly is the life for me.

It’s so easy for me to say this today because I took the steps needed to get me here. I remember trying to get fit in the past and most of the time I would do something drastic like try to run up the Grouse Grind or spend an hour and a half at the gym. The next day I would try to get up and my body would be so sore it was a struggle to get the Fruit Loops out of the cupboard, say to myself, “Not doing that again.” And I wouldn’t.

The biggest thing that jumped out at me after joining Team 3BG is that moderation is the key to success. There are no quick fixes. Just consistency and having the ability to care about what you love. Most importantly, having the ability to care about you. I now know why I had a beer belly and with the knowledge I have gained with Team 3BG I can safely say good-bye beer belly, I know I won’t be seeing you again anytime soon.

In good health,

David Balback

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