Dean Karnazes is known as the Ultra Marathon Man. He has accomplished super-human feats in racing and endurance events. While the average person may not dare to attempt to do what he has, it is still interesting to read about how he trains, eats, as well as what he has managed to accomplish. Here are some of Dean's most notable achievements:

• Ran 350 miles (560 km) in 80 hours and 44 minutes without sleep in 2005
• Single-handedly completed "The Relay", a 199-mile (320 km) run from Calistoga to Santa Cruz, eleven times
• Ran a marathon to the South Pole in -13 °F (-25 °C) temperatures without snowshoes in 2002
• Ran 50 marathons in all 50 states in 50 consecutive days in 2006

With a record like that, you have to wonder about his mentality and training habits. Here is what I scoured up around the interwebs:

Training Advice from Dean Karnazes

Endurance:
"Build your endurance with dual cardio workouts," Karnazes says. "Do cardio in the morning and repeat it in the evening — a minimum of 45 minutes each on the treadmill, the elliptical, or whatever your preferred machine is." [source: mensfitness.com]

Strength Training:
If he could do one strength training exercise it would be push-ups. [source: ultramarathon.com]

Recovery: Listen to everyone follow no one. I never stretch. There are other guys I run with who are elite runners that do a whole lot of stretching. To me active recovery is better than passive recovery. So I always try to follow up a long run with some sort of activity. I’m also a big proponent of ice baths. [source: marathontrainingacademy.com]

Long Distance Training:
I do a lot of marathons as training runs. If I'm somewhere and there's a marathon, I'll sign up and just go run it. I'm also very opportunistic in my training. If I've got half an hour, I will throw on my running shoes and train. I have my whole office set-up at waist level, I don't sit at all during the day. Sitting, to me, is the devil. [source: huffingtonpost.com

Diet:

• Favorite healthy food: Wild Pacific Salmon
• Food or meal eaten before/after an event: Water
• I eat nothing that’s processed or refined — no high-fructose corn syrup, no sugar, no trans-fats. I eat a lot of fish and monounsaturated fats from olives, olive oil and nuts. A lot of organic, fresh fruits and vegetables. No bread. No gluten. No wheat. No rice. I use a formula of roughly 500 to 700 calories per hour of running I do, based on the intensity and heat.

Besides all of his training advice, I feel his diet is of most importance. He stays away from all processed food. You can tell that he views food as fuel for the body. In one interview I came across, he mentioned ordering a pizza during one of his long distance events because it was convenient and he needed the calories. However, it also made him feel worse after eating it. I think it's important to view food as fuel as it helps to avoid the junk food that is so readily available.

As far as his actual physical training goes, it may be extreme for most of us but it is very motivational. Dean Karnazes is definitely someone to admire and use as motivation when you feel like skipping a workout.

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If you search YouTube for workouts, chances are you have come across a Mike Chang workout video. I learned about him myself because I was browsing through various videos looking for short bodyweight workouts. Soon, Mike's videos kept popping up (he has a ton of them) and I really liked the workouts he was putting out. Most were very short and required very little in terms of equipment. Most videos are purely bodyweight and some require a set of dumbbells.

So Who is Mike Chang? What Does He Do?

He is an ISSA Certified Personal Trainer but before all of that, he used to be overweight and out of shape:

Eventually, he decided to do something about his fitness and started eating right and working out. He claims to have made every mistake in the book until he hooked up with some fitness mentors. Once he learned the proper way to eat and workout, he became ISSA certified and began training others full-time. As time went on, he specialized in abdominal training and became known as the "Six Pack Abs Coach."

What is Six Pack Shortcuts?

One of Mike's clients convinced him to package up his training and distribute it online for others to use. He did just that and thus, Six Pack Shortcuts was born. Check out a sample workout below:

What's cool about the program is that Mike Chang has placed so many FREE workouts on YouTube, that you are actually sampling what his program is all about. The huge bonus is that the paid version also includes his eating system. If anything, eating for weight loss is one of the most challenging parts of fitness for a majority of people. What is the use of fat burning workouts if you are struggling with healthier eating habits? Mike's eating system consists of:

• Learn how to eat for fat loss, without starving yourself or going on a dangerous “crash diet.”
• Eating strategies to put on muscle WITHOUT also putting on a lot of fat.
• How to make eating healthy SIMPLE – I’ll give you the 5 eating rules I followed to get in shape, which you can use to simplify nutrition and eliminate confusion.
• Done-for-you recipes for healthy meals – you don’t have to “figure out” what to eat, you can just eat the exact meals that I give you. I’ll also show you how to customize the meals to your individual tastes, while still staying within the nutritional guidelines.
• How to ENSURE you eat healthy and aren’t tempted to cheat on your diet. Here’s the key: cook a week’s worth of healthy meals in advance. Then anytime you want a healthy meal, all you have to do is pop it in the microwave – it’s easier than ordering a pizza!
• I’ll also show you the cooking techniques I use to prepare a week’s worth of Zero Willpower meals with less than 90 minutes cooking time per week. You’ll save a TON of time on cooking by doing this!
• I’ll also show you how to season and flavor each meal so that it’s tasty and delicious. Healthy food doesn’t have to bland if you know what you’re doing! I’ll show you simple seasonings, marinades, and sauces you can use to spice up your meals, WITHOUT adding extra calories.
• You will SAVE MONEY by following the Zero Willpower Eating System. Since the meals consist only of simple whole foods, they’re MUCH cheaper than processed grocery store food...and far cheaper than eating out at restaurants or ordering delivery. I’ll show you the money-saving techniques I use to get my cost down to just $2.71 per meal!

Mike's YouTube channel has over 1 million subscribers and his videos have over 2 million views! Definitely check out his channel for his sample workouts and then see if investing in his full program is right for you.

Click here to learn more about the Six Pack Shortcut program.

Ask most people how they feel about burpees and chances are they will tell you they have a love/hate relationship with them. I personally enjoy the exercise but it doesn't take many repetitions before I'm winded and ready to stop. It is the type of exercise that makes everyone feel that way - even the most fit person.

If you're not familiar with the burpee, it is a full body exercise that looks like the below:

What's So Great About Burpess?

There are several perks to performing this exercise. While they can feel like torture, you are doing wonders for your body:

• Torches Calories - Burpees are a full body exercise that can be quite intense (particularly if you jump high for the last movement.) It is said to burn more calories than steady-state cardio like using a stationary bike or elliptical machine.
• No Equipment Required - Not only is no equipment necessary but you don't need a ton of space either. As long as you have enough space to perform a push-up, you'll have enough to do burpees.
• Full Body Workout - You are using your whole body to perform one burpee. Here are some of the muscles being used: abs, chest, arms, quadriceps, hamstrings, lower back, and triceps.
• Increase Endurance - Burpees are intense and get your heart rate up. Experience less muscle fatigue as time goes on.

Even though they are not my favorite exercise, it's still good to understand more about burpees and their benefits. I think I'll bust out a few rounds of burpees tomorrow.

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Photo Credit: 316th ESC

Most people I know are not runners and when I ask if they like to run, I get an immediate "no way!" or "I don't run." Basically, they feel running is for the birds. I used to run on a regular basis and fell out of the habit over the years. It's not that I dislike it, but when I think of what makes running feel torturous for me (besides bad running shoes), I'd have to say it is bad breathing technique. Without a good breathing technique, you can feel like you're in a lot more pain than you really are. Most of us are shallow chest breathers during the day. How often do you stop to focus and breathe from your belly on a regular basis?

When you don't have a good rhythm down during a run, you can lose breath quickly which causes you to feel winded. The lack of oxygen to your muscles will effect your endurance and you run much shorter distances.

How to Improve Your Breathing Method During a Run

Belly Breathing

Not only is deep belly breathing great any time of the day, it is even more helpful while running. Our bodies need more oxygen during strenuous activities such as running and breathing from your chest won't serve you as well. Belly breathing requires inhaling deeply while expanding your stomach outward. Exhale slowly out of your mouth while your stomach slowly releases back into it's normal position. Practice this method during the day and then try it on your next run. Keep in mind that you won't be able to take long, deep breaths while running so your breaths may have to be shorter. Still focus on your belly rather than your chest.

Breathing Through Your Mouth

Trying to run at a good pace while only breathing through your nose won't get enough oxygen to your muscles. It feels natural to breathe through your nose while at rest but it feels more natural to breathe through your mouth while running (at least it does for me.) Breathing through the mouth allows you to take in way more oxygen and release a lot more carbon dioxide.

Keep a Rhythm

Once you find a good pace, start to breathe in rhythm by counting your steps. Inhale or exhale every 2 to 3 steps until you find what you're comfortable with.

Use HIIT for Cardio and Improving Your Runs

There are other forms of exercise that can help with your breathing as well as your endurance. Performing HIIT (high intensity interval training) 2 - 3 times a week can also improve your overall cardio health. I enjoy interval training with bodyweight exercises. Not only do you get an excellent cardio workout in a short amount of time but you begin to notice the benefits right away which can help tremendously during a run.

I use Les Mills Combat for interval training because it is a MMA style workout that is a lot of fun. The instructors are Dan Cohen and Rachael Newsham, both trained in martial arts and both are fun and enthusiastic. It is an inexpensive program and combines HIIT and strength training.

I have had my share of good runs and bad runs due to how I paced myself and my breathing rhythm. Having a good technique takes practice and can make all the difference in how enjoyable running can be. Do you have any tips to share on this subject? Leave your tips in the comments below!

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Do you want to know what carb cycling is about and if it is right for you? I have heard the term before and wanted to understand what it means and how it works. Surprisingly, I learned that it is a practice which is used among bodybuilders, fitness models, athletes, or anyone who is trying to reduce their body fat to a very low percentage in order to achieve the "ripped" look.

A basic definition of carb cycling is below [source: Wikipedia]

A cyclic ketogenic diet (or carb-cycling) is a low-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption. This is a form of the general Ketogenic diet that is used by bodybuilders and fitness athletes in general, as a way to maximize fat loss while maintaining the ability to perform high-intensity exercise.

Why Carb Cycling May Not Be for You

The purpose of cycling with carbs is to burn fat while performing high-intensity exercise, all without sacrificing muscle mass. If you are not needing to have a very low body fat percentage, chances are this method is unnecessary and should even be avoided. Most people who practice this method are already in great shape and good health. They also already have a low body fat percentage and typically have a ripped physique. Thus, the reason it is more commonly used amongst bodybuilders, athletes, and fitness models.

It requires discipline as there are no "cheat days" allowed. The way the cycling works is to perform it in a four or five day routine. The four day cycle is usually three days of low-carbs followed by one day of high-carbs. The five day cycle is typically three days of low-carbs and two days of high-carbs.

Any Old Carbs Won't Do

Those who do use this method are not consuming what we often refer to as "bad carbs." Bad carbs are simple carbohydrates, for example: bread, refined sugar, cake, cookies, etc. The good carbs (or clean carbs) are the complex carbohydrates which include food items such as brown rice, yams, sweet potatoes, and oatmeal.

After reading up on this topic, it seems to me that this is an advanced method of dieting and when done properly, it helps to achieve a very low body fat percentage without losing muscle. It doesn't appear to be a necessity for the average health enthusiast but may be worth looking into if you are wanting the fitness model type of physique. I recommend doing more research and speaking with a professional before attempting it.

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Interval training on a treadmill couldn't be easier. It is actually the only way I prefer to use a treadmill these days. I had learned intervals years ago and how beneficial it is to include interval training in my workouts. You may notice that it has caught on much more over the years, particularly for use with bodyweight exercises. Even popular home-fitness programs like Insanity and Les Mills Combat (MMA workout) utilize interval training for it's fat and calorie burning benefits.

How is Interval Training Beneficial?

Interval training is also referred to as HIIT (high intensity interval training.) What makes intervals so popular is because you can have an effective workout in the least amount of time. Studies have shown that you can achieve more progress with interval training 3 times per week than with long steady state cardio routines such as jogging for an hour. Unlike steady-state cardio workouts, you burn more calories with HIIT due to the high intensity. This high intensity causes your body's repair cycle to work more so you end up burning more fat and calories long after your workout is done. Not bad for 15 - 30 minutes of working out, right?

Keep in mind that interval training isn't for everyone. It is fast paced and is supposed to get the heart rate up into the anaerobic zone. It is intense and you should be out of breath while exercising. If you can carry on a conversation while you're doing it, you're probably not doing it correctly.

No equipment is needed and you'll notice with most interval routines, fitness equipment is rarely used. The focus is on the high-intensity so it deals with a lot of fast-paced bodyweight movements such as jumping, quick sprints, jump squats or lunges, running in place, etc. Another huge plus that many bodybuilders enjoy is that interval training preserves muscle mass. Steady state cardio sessions can cause muscle loss. The more muscle you can keep, the more fat you can burn.

How to Use a Treadmill for Interval Training

You can get the most out of your treadmill workout by including intervals. First, it's a good idea to warm-up with some fast-paced walking. Once you feel warmed-up, you can perform a routine like the following (adjust for your fitness level):

• Light jog for 2 - 3 minutes
• Increase speed and run for 1 minute
• Light jog or fast-paced walk for 2 - 3 minutes
• Repeat each round 4 - 5 times

You can change it up however you wish. The key is to go all out for about a minute and then slow it down (resting phase) before kicking it up again. You can utilize this same type of interval on other cardio machines like ellipticals, stationary bicycles, or rowing machines.

HIIT is a great way to stay in shape and won't leave you feeling bored. You won't be spending a ton of time working out which leaves more time for you to do with as you like. How do you like intervals?

Check out Craig Ballantyne's Turbulence Training program. He is a big interval training user and his workouts are short, sweet, and to the point.

Having a very small space is often a dilemma for people who desire to have their own home gym. Living in a one bedroom apartment myself tends to limit how much equipment you can have. I'd rather not turn my living room into a home gym so I have to keep my fitness equipment at a minimum. Fortunately, it doesn't require very much to have what you need to get in a good workout anytime from home. You can make it work - even with 800 square feet of space.

Bare Minimum Fitness Equipment

I make use of my small space by working out in the living room. Which ever room has the most space to move around in works. The bare minimum equipment to have that won't take up a huge amount of space include:

• Dumbbells (at least two pair, for example 5 lb and 10 lb. Adjustable dumbbells work great too.)
• Exercise mat (good for floor work)
• Stability Ball
• Doorway Pull-up Bar
• Interval Timer
• FitDeck Bodyweight Cards
• Jump Rope

The equipment above will help you work your entire body and takes up very little space. All of that equipment can be tucked away nicely in a closet or corner of a room. Bodyweight workouts are ideal for the list above. If you are at a loss for how to workout with the bare minimum, check out programs like Six Pack Shortcuts and Turbulence Training. Both of which require very little in terms of fitness equipment.

You can still burn fat and build muscle in a small space. Having a home gym is great because you can workout anytime you want at your convenience. Toss in a few home-fitness programs like Les Mills Combat and you add tons of variety to your workouts.

Don't let a small space hinder you from maintaining your fitness. What would you add to your own list?

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I'm a huge fan of bodyweight exercises because they are simple, you don't need any equipment (unless you want to add extra resistance using free weights), and you can do them just about anywhere in a small amount of space. Some bodyweight exercises can be a little more challenging than others. However, even the most basic exercises, when performed back-to-back in a circuit, can get your heart rate up and have you burning fat.

My favorite way to perform these types of exercises is by choosing several of them to do back-to-back in rounds. I'll usually do 15-20 reps of each exercise until I run through them all, rest one minute, and repeat 4-5 more times. Some beginner bodyweight exercises can include:

• Push-ups
• Crunches
• Squats
• Lunges
• Plank

Mike Chang of Six Pack Shortcuts has a good beginner workout that is about 7 minutes long and is performed as a circuit.

Simple 7 Minute Beginner Bodyweight Workout

YouTube video: 7 minute workout

Learn more about fitness trainer Mike Chang

This workout consists of:

• Push-ups (30 seconds)
• Toe touches (30 seconds)
• Squats (30 seconds)
• High knees (30 seconds)
• Rest 30 seconds to 1 minute
• Repeat 3 more times

Image credit:
DVIDSHUB

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Having a workout partner can be very beneficial. I know because my partner and I exercise and eat healthy together. While I can be disciplined enough on my own, I have come to realize that a good workout partner helps push me in so many ways. We make each other stronger in areas that we are weak in. For example, I am not the best when it comes to being disciplined with my meal choices. My partner is awesome in this area and helps me maintain good eating habits.

I help by motivating us to exercise. There are times when she doesn't feel up to it, but I get her moving and once we both begin exercising, it goes by so fast and we feel so much better for doing so. You may have experienced these same benefits and more, so if you've recently lost a workout partner, here are some tips to transition back to exercising alone or even finding someone new to exercise with.

Stay Accountable to Yourself

First, stay accountable to yourself. Regardless of who you workout with, you should begin with yourself in terms of accountability. It is always easier to be accountable to someone else but you can maintain accountability with yourself easily:

Keep a fitness journal - This doesn't have to be complex and you can write as much or as little as you want. You can keep track online with a blog or through a web based exercise tracker. You can even go old school with a pen and composition book. The important thing is to stay consistent with logging your progress.

Keep small goals and reward yourself - Maintain a list of smaller, more achievable goals. Keep your goals close to you at all times. With smart phones, this is even easier. Type out your goals in your notes app or on a piece of paper. Refer to it daily and when you achieve a goal, reward yourself with something fun. Continue to do this until all of your smaller goals are met. These smaller goals should lead up to one big one that you desire to achieve.

Finding Another Workout Partner

You can also opt to seek out a new workout partner. If you attend a gym, you can socialize with others who exercise around you or take classes that are offered. You can find fitness-minded people on meetup.com. You can also let friends and family know that you are seeking a fitness partner and have them keep you in mind should they come across someone who is interested.

Stay Focused

Finally, don't let the loss of a workout partner throw you off your game. You have already begun a good habit of health and fitness so that proves you can maintain focus. Having someone to workout with can be fun and holds many benefits, but in the end, you are responsible for your health.

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Working out on your own can be difficult. It requires a lot of discipline and time management. Busy schedules, work, and family life can lead to low energy levels and lack of motivation to take the time to exercise. Yet, exercise is what we need more than ever to help reduce stress levels, improve health, and keep us well-balanced on a daily basis. One of the best ways to maintain motivation as well as sticking to a regular workout routine is to team up with a workout partner.

The Huge Benefits of Working Out Together

Whether you choose to workout with a friend, spouse, or significant other, you can both reap the benefits of being a team. My spouse and I both enjoy exercising so it makes it a lot easier and much more enjoyable to exercise on a regular basis.

Accountability - Setting a fitness goal works best when you are accountable to someone. Share each other's fitness goals and keep each other accountable for achieving them.

Add variety - Working out alone can have its perks but it feels less like exercise when you have a partner. You are able to do more than just go to the gym. You can be outdoors and run, jog, or bike ride.

Create competition - A little healthy competition can help to keep fitness feeling like a game. Challenge one another! Whether it is pumping out more reps or playing a game on a basketball or tennis court, competition can keep workouts light-hearted as well as keeping you at 100% effort.

Safety - Whatever your activity, it is always safer in pairs. If you choose to lift weights, a partner can spot you and watch your form. Anything outdoors is always safer with someone by your side. Consider running, hiking, or rock climbing with a workout partner.

Constant motivation - When you are struggling with those last few reps or choosing between a cheeseburger or a salad, a workout partner can motivate you to push through or make wiser decisions when it comes to nutrition.

What to Think About Before Choosing a Workout Partner

Before asking someone to be your workout partner, be sure that the person actually enjoys exercising and has a good attitude about it. Motivation is a two-way street. Don't fool yourself into thinking you can change a person's attitude about exercise if they already dislike it. You will only burn yourself out and feel unnecessary frustration.

A good workout partner won't let you slide when it comes to sticking to a workout or making better food choices. He or she should also be punctual. When you have a set time to exercise, both people should make the effort to be on time. Consistent tardiness will quickly decrease motivation to exercise.

Working out with someone can be so much fun. I definitely enjoy getting fit with my spouse. We keep each other motivated and it feels great knowing that someone actually cares about my fitness goals and wants to help me reach them.

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