Which category do you fall in to? The “want to’s” or the “have to’s”? The answer to this question could determine how successful you are in acheiving your strength and fitness goals.

Think about it….

If you treat your workouts as a “chore” and something that you “have” to do then you are not going to put as much effort into it as if it’s something that you “want to” do and  “love to” do.

Maybe you “have to” workout because….

your doctor told you…

or you have to get in shape for that reunion or some other big event…

or your significant other is getting on your ass about how big your ass is getting.

Yes these are all good reasons to start a training program and will help you set those goals to achieve. But these are still “have to” reasons and not “want to” reasons.

That’s why it’s really important to find that training program that you want to do and that you enjoy doing. That’s what’s going to keep you consistent and get you the results you are looking for. Not everybody wants to be a meat-head and lift weights all the time and that’s fine. Maybe you’re a runner and enjoy that, or a swimmer or biker, or you like doing an aerobic style workout.

Whatever the case may be you have to do it because you enjoy it and want to do it not because you have to do it.

Granted there are more effective ways to workout for certain goals. For example if one of your goals is to gain muscle then you have to include weight training in your program. There is just no way around that. But how you structure and schedule your workouts is up to you and whats the best fit for your lifestyle and schedule.

You might “want to” do quick workouts that last 30 minutes or less, and that’s fine and if doing the right movements then that will be very effective for gaining muscle.

You might “want to” do more lengthy workouts for an hour or more and that’s fine and will work too.

You might “want to” workout at home, in the park, at the beach, alone, or with some friends.

Whichever way you choose to get your workouts in just make sure it’s something you “want to” do. Yes it’s going to be hard and you have to be patient, but just make sure you stay consistent and find the training program that best matches your goals and that it’s something that you like to do and is going to get you to where you want to go.

Watch this video of Arnold below. You think he trained as hard as he did because he “had to?” Definitely NOT! He WANTED TO!

Unleash your inner “Arnold”!

Would love to hear your comments below.

DON’T BE A “HAVE TO”

BE A “WANT TO”!

Think. Look and Be Strong!

-Tommy T.

Self-disipline is defined as==> correction or regulation of oneself for the sake of improvement…

and just like the picture above says ===> It is the bridge between goals and accomplishments!

Without commitment and self-discipline it is going to be near impossible to achieve your strength and fitness goals and any other goals you have in life for that matter.

You have to have the discipline to complete you workouts when scheduled…no matter how tired you are. Do something!

You have to have the discipline to eat the right foods and to not eat the wrong foods no matter what you are craving. If you have scheduled “treat” days in your nutrition plan then you need to have the discipline to follow the plan and not deviate. Because if you get off track once or twice then it starts becoming a habit.

Don’t get in the habit of bad habits!

I believe discipline comes from desire. If you want something bad enough you will have the discipline to do whatever it takes to get what you want.

If you desire to have a strong, healthy, chiseled body then you will do whatever it takes to get it that way.

If you want to do a particular job then you have the discipline to go to school, work your ass off, earn that degree or whatever the case may be and go out and get that job.

If you desire that girl or guy then you will have the discipline and the drive to do whatever it takes be with that person.

We all have particular wants, desires, and dreams in our lives that we wish to have. And it will take self-discipline, a correction or regulation of ones self and a never give up attitude to accomplish or improve on them.

Especially when it comes to getting a strong and healthy body and mind!

Think Strong, Look Strong, Be Strong!

Video 1: Some workout motivation

and….

VIDEO 2: Backyard Snowboarding fun!

They speak for themselves! Let me know what you guys and gals think in the comments section below!

Thanks!

Let’s get movin!

-Tommy T

So I am going to answer this question on the blog so everyone else can see it.

I am going to tell you about a “little trick” that I know which  will help you out if you’re  struggling with this issue.

If you are just starting a new program then disregard this for now and if in 4-6 weeks from now you are not seeing some results then try this out. And if down the road you want to mix things up in your training then also give this a shot.

Here is the question:

QUESTION: Hey Tommy, do you have exercise programs that would bring a good balance between cardio and strength training? I’ve been reading your blogs and following your recommendations and have managed to get myself in a rut. I have been stuck with the run 5 and do the circuit training routine.

Any assistance would be greatly appreciated.

C. T. (I withheld his name for Security Reasons)

What? You did know I was in the military and worked security right?…Ok just checking!

ANSWER: First of all, thanks for the question C.T. and I hope this helps you out. What sticks out for me in this question is the words “rut” and “stuck”. Now the following tips will not only bring some balance to you program but more than anything will get you out of that “rut” you are in and excited to workout and see the results you want!

#1. If you haven’t taken a break from your workouts in the last 4-6 weeks, then I want you to take a week off and do nothing but rest and relax. Get a massage, get plenty of sleep and eat like a king! Try to take as much stress out of your life as possible. I know that’s easier said than done but give it a shot.

Reason being is that your body could be over-trained and needs a break to recover from the stresses you’ve been putting on it which can kill your gains in the gym, weaken your immune system, and lengthen your recovery time. I know I know, taking a week off is the last thing you thought I would say, but trust me on this one. Recharge that battery and enjoy it!

#2. After you have used the #1 tip (if you needed it..and most of us do) I want you to flip your workout upside down for the next 4 weeks. Like you said…you run 5 and then do circuits. Well I want you to stop running 5, and run sprints instead. If you run on a track, walk a 100 meters then sprint 100 meters and repeat for a total of 10 sprints. If you run on the road then try and measure out 100 meters or sprint/walk between telephone poles…and if you run on a treadmill, get off it and run on the ground!

Then instead of doing total body circuits, split your body up into upper and lower sections, and work them each out on alternating days with a day off in between. Example: Monday-upper, Tues-off, Wed-lower, thurs-off, Fri-upper, Sat/Sun off, Mon-Lower and so on…Use the “compound” lifts like Bench, pushups, pullups, dips, back rows,squats, deadlifts, lunges. And if you are doing high reps in your circuits like 3 sets 0f 10-12 or more, flip it to 8-10 sets of 3 reps. Up the weight and rest 1.5 to 2 min between sets.

Now the same goes if your doing the opposite of that. Instead of a split routine, do a circuit style with minimal rest between sets. And if you are doing sprints or intervals for your cardio then slow it down and do some slow steady state stuff for 30-40 min.

You can do your sprinting and weight training on the same day or opposite days but let’s try and get at least 2-3 cardio sessions in per week to keep that balance you are looking for.

#3. I don’t know how you are eating right now, but I can guess that you could be doing a lot better. Cause that’s where most people struggle when they say they are in a “rut”. A lot of times it’s not the workout program they are on but the nutrition plan they are following…which is no plan at all! So…let’s clean that up, eat whole natural foods, lean meats, plenty of veggies, fruits, nuts, and drink plenty of water, Stay away from the sweets. Use the 90/10 rule. Eat clean and healthy 90% of the time and then allow yourself to stray 10% of the time. So if you eat 5 times/day that’s 35 meals/week. That means take 10% of 35 which is 3.5 or 4 to make it even and that’s how many meals that week can be your bad ones or “cheat/treat meals”, and 31 of your meals that week should be healthy and clean.

You can do that right? Piece of cake!..and i will even let you have cake. Just follow the rule.

Yeah I know you’ve heard that before, and if you’re nutrition plan is good then flipping the workout upside down will definitely get you on the right track.

Give this a shot and let me know how it works out…And after you do that for 4-6 weeks, you can go back to an old routine and will get something out of that again or start another one by flipping that one but in another way. Examples: same exercises in reverse order, same exercises less or more rest, less or more sets, different days, etc…

There is a science to it but don’t over-analyze it too much. If your routine stops working, a slight change in it may do the trick or just do a complete flip and see what happens.

You have nothing to lose and everything to gain!

Would love to hear your comments on this below.

Think, Look and Be Strong!

-Tommy T

I see the same mistakes made over and over again in the way people are training themselves and believe it or not have made the same mistakes myself. Yeah, sorry to break it to you but I am human and have my faults like everyone out there.

You all know what the defenition of insanity is right? It’s doing the same thing over and over again and expecting a different result.

In today’s post I want to cover 3 things that you should NOT BE DOING if you want to gain muscle, lose fat and have the body of your dreams and maybe in someone else’s dreams!

#1: DO NOT work out without having a plan. You’ve seen it, you’ve done it and I have done it. We go into the gym and just do whatever you feel like doing that day. And most of the time we feel like doing the beach muscles our Chest, arms, and shoulders and forget about everything else.

That my friend will set you up for failure in many ways. First you will not be able to track your progress. Secondly you will neglect other important movements that are essential to building a balanced physique. And third you will not be consistent.

So my advice to you is to find a program like the ones I recommend on this site, track your progress using a training log/ notebook and stick to the plan!

#2: DO NOT do the same workout over and over and over again! Doing this will hurt you in many ways also. Your body will adapt to the exercises and weight you are using and will not progress and grow anymore. And you will also get bored and frustrated with the workout and stop doing it.

My advice here is to change up your workouts every 4-6 weeks. Now this could be as simple as changing up the order of exercises, doing more or less reps and resting longer or shorter between exercises. It doesn’t have to be a total overhaul of the program. As long as you change a few variables in the program you will be adding a new stimulus to your workouts. REMEMBER Strength is a skill so getting good at the “more bang for your buck”, compound exercises is key.

#3: DO NOT keep eating the way you have been and expect better results. YOU CANNOT OUT TRAIN A BAD DIET! Meaning if you were eating a not so healthy diet before and now are working out, don’t expect your body to change dramatically if you are still eating the same way you did before your started training. I have heard it a thousand times; “I will eat that dessert tonight and will do extra cardio tomorrow to burn it off. NOPE! It doesn’t work that way my friend.

My advice here is live by these words: “If you can’t kill it or grow it don’t eat it! Eat all natural foods and stay away from sweets and try and eat more frequently throughout the day to keep your metabolism revved up all day long!

Now you probably have read and heard all this advice before, if so well take this as a helpful reminder and get back on track with these simple tips.

Don’t forget I have some great programs in my “Recommended Resources” section on the right column of the site. Programs for all your needs. On motivation, muscle building programs, and just added a nutrition program titled “Precision Nutrition”.

You have the tools, now get out there and use them!

What are you waiting for? You can’t say Christmas because it’s almost already here!

Would love to hear your comments on this below. Even if its something negative. Or maybe you like the pics I use. Lets start a conversation on here and learn from eachother. Thanks!

Think, Look and Be Strong!

-Tommy T

I would like to know what you want me to talk about on the blog and in my newsletters. I want to better serve you and the best way i can do that is give you what you want and not just what i want you to have.

Make sense?

Good!

So here are some questions and please answer them in the comment section below so everyone can see them. And if I don’t include whatever it is your looking for then please feel free to add to the list.

1) What would you like to see more of?

Training info?

Nutrition Info?

Product recommendations?

2)How would you like it delivered.

Articles?

Videos?

3) What type of products are you looking for and how would you like them delivered? E-books? DVD’s?

Muscle Building Programs?

Nutrition Programs?

Fat Loss?

Thank you for your time and I look forward to your answers so I can better serve you.

Think Strong, Look Strong, Be Strong!

-Tommy T

The Few, the proud, the Marines!

I honorably served in the Marine Corps from August 1994 to December 2000.

Once a Marine always a Marine!

With Veterans day being tomorrow, I want to take this time to thank all the Marines and armed service members past, present and future for your honor courage and commitment to something greater than yourselves.

One of the biggest things I miss about being in the Corps is the comradeship, the brotherhood. Knowing that your back or “6″, as we like to say, is covered. That you will never be left behind and you will never leave anyone behind.

Here’s a tribute video that i found that I think you should take a few minutes to check out.

We shouldn’t just be celebrating the Marine Birthday and Veterans day on there respective days alone. It should be everyday. The warriors on the front lines do not take breaks or a “time out” and niether should we when we thank them for all that they provide us.

Whether you are against war or not, you owe it to the men and women of the armed forces to pay your respects.

Are you committed to something greater than yourself?

If not, I think it’s time!

Think Strong, Look Strong, Be Strong!

-T-

I’ve traveled to Michigan from upstate NY (12 hour drive) twice in the last month for a photo shoot for some possible fitness modeling and acting.

You see the guy who has been taking the photos, Mark Rupp, along with being a great photographer, is also a movie producer and is talking possibly using me in a few of his movies he is producing in the next year.

I have no acting experience besides when I was in elementary school plays. But I have a certain look that is “bookable”.

That look comes from the last 20 years of my life, busting my ass in the gym, and on the field, and in the Marine Corps. Developing a warrior like physique. Having the discipline to workout when i didn’t feel like it, to keep pushing when others would quit and consistency with clean eating.

Having a “model” like physique doesn’t come easy! Yeah I have to thank mom and dad for good genetics but should  thank them more for my work ethic. Especially mom.

Some might call it “being in the right place at the right time”, or “getting a lucky break”.

I like to call it “Thinking Strong”! Putting yourself in the right place at the right time. Seizing opportunities when they present themselves. Fighting through your fears!

I’m not posting this video to brag or to show off…well maybe a little. I am showing the video so you can see what hard work can do for you. That having a warrior physique can get you things you might not think were possible. That the hard work does pay-off and get you what you want.

Here’s the video of some of the photo shoot.

Would love to hear your comments below. Thanks.

Think. Look and Be Strong!

Do you stay on track with your goals and eat like a warrior

or

do you get off track and eat like sh%@?

Here’s a short vid of me eating on the road. I just drove 12 hours from upstate NY to Michigan for a photo shoot.

Stay tunes for some footage from the shoot. Would love to hear your comments below.

Think, Look, and Be Strong!

I’m talking about your body’s foundation. You see building our body is very similar to building a house. You must have a solid foundation in order for it to stand tall and be able to withstand all that life will throw at it physically and mentally. Whether it be in the gym or in everyday life.

A good foundation starts with having control of your own body-weight. I’ve seen many people in the gym throwing themselves under heavy weights, and yet they can’t even do a proper push-up, body weight squat, or blow there back out lifting up their kids or groceries.

So before you go heavy make sure you have mastered the basic body-weight exercises which include; push-ups, pull-ups, squats, and lunges and their many variations. And if you’re already training heavy but feel like your form is off and are suffering from over-use injuries, and aches and pains that are not from muscle soreness, then you may have to take some weight off the bar, and get back to the basics and work on your exercise form, flexibility and mobility. Or use no weight at all and do some body-weight training.

I know I know, there goes the ego! Don’t worry about it, when the other guy injures himself from rounding his back squatting to impress, and is out of commission for several weeks you will be setting personal records with you strong foundation and perfect form.

I always say leave your ego outside the gym!

In the video below I use the basic body-weight and mobility movements in my warm-up which not only prepares my muscles for the movements but also gets me in my “training groove”, revs up the nervous system and increases my flexibility so i can properly execute the movements using the maximum force possible and also prevent injury.

Now building a proper foundation with your nutrition is also key! If you are not consuming the proper “bricks” for your “foundation” then it’s more likely to crumble and not operate at maximum efficiency. The proper bricks are your lean meats, veggie, fruits, nuts, and complex carbs such as oatmeal and potatoes.

So every time you are about to eat something or you are grocery shopping, ask yourself if the food is a solid brick for your foundation. Is it going to make you strong and rigid with a lot of sustained energy or is it empty calories that will make you weak, and cause you to crumble under light weights, light physical activity or a light gust of wind!

Would love to hear your comments on this below, so please post. Thanks!

Think, Look and Be Strong!

-Tommy T