Total Gym’s 4 Week Belt Tightening Workout: Week 4

Why It’s Important to Slim Down

NCAA March Madness and the upcoming Final Four is a perfect coincidence for the finale of our blog series. Why do we LOVE watching these awesome athletic endeavors like March Madness? We relish in witnessing these athletes performing at their best, right? It feels good to watch success just as it feels good when we succeed in life.

What does this have to do with our blog series? Change is challenging! When the going gets tough and things get in the way, let the benefits of what you’re trying to accomplish spur you on to be your best and succeed. Specifically, when you don’t feel like doing a workout, ask yourself two questions: First, why is it important to you? Then, if you succeed, how will it make you feel? These two questions add positive emotions behind your goal. They give your intention to work out some motivating power.

Let’s do a recap of what we’ve covered the last three weeks and the corresponding benefits. I’ll provide a few examples but to get the most out of this post, you should answer each question for yourself. Let’s start with the title.

Lose a Belt Size in 4 weeks

Why? Aesthetics of course. My clothes will fit better. Less lower back pain. The ladies like a leaner man. Make your answer meaningful to you.
How will I feel? I’ll feel better about myself. It will improve my mood. I’ll feel and act more confident. Add your powerful answer.

Strength Training Intensity

With each exercise, you should hit fatigue of the muscle you’re working around 8 repetitions.

Why? If I’m going to take the time to do this, I want to maximize my benefits: increased metabolism, stronger muscles and bones, improved posture, and tighter muscles look better than flabby ones.
How will I feel? Stronger and more confident. I’ll feel good when I get comments from others.

Cardio Interval Training

Go hard until you’re out of breath and then recover. Repeat.

Why? If I’m going to take the time to do this, I want to maximize my benefits: burn almost twice as many calories than steady cardio. Increased metabolism, I’ll sleep better, my heart will function better and last longer, and my brain will function better (the cognitive benefits of interval training are vast).
How will I feel? I’ll love the added energy in my day. The endorphin blast (“runners high”) will make me happier. Since this is proven to make me more stress resilient, I’ll love the feeling of functioning better at work, as a parent, as a spouse, as a friend.

Push/Pull/Legs and Abs Routine

Why? It will fit in my schedule better as I’m breaking up my body parts. Because I’ll be working with proper intensity, this will allow my muscles to rest and recover properly (letting sore muscles recover is when all the benefits happen).
How will I feel? I’ll feel at ease that my workout program is simple and doable on a consistent basis.

Eat Clean Foods

It’s your turn to provide the why and feel.

Parting tips:

  • I just provided a few of my favorite exercises but there are several hundred exercises that can be done on the Total Gym. Use your exercise cards, keep watching our blog videos, and purchase some DVDs from Total Gym to keep your workouts fresh!
  • Watch the final video as I’ll show some of my favorite Total Gym accessories to expand your exercise repertoire. I’ll also share my power breakfast.
  • Have FUN! When you focus on the benefits, working out is not something you should do, it becomes something you want to do.

Good health is wealth so BE good to yourself and BE your best self. Success is not only entertaining to watch, but it also feels great.

JayDee Cutting III, MBA

JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”

This Post Has 2 Comments

  1. The first week you do the first workout. Then second week do second workout, etc.. Or do them all in one week alternating workouts?

    1. Each week, do the workout associated with that week. It’s a 4 week program. If you’d like to combine them to keep your workouts fresh and “new”, go for it.

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