About MidwestFit
MidwestFit.com is a fitness and health blog dedicated to assisting the fitness goals of both men and women each and every day. You will see the workout routines of the owners as well as tips and advice on how to better reach your fitness goals whether you are looking for weight loss help, help to build strength, both, etc. We suggest you follow us and let us help you to stay on track for whatever it is you want to accomplish. Having something to look at every day to motivate you can be the difference between reaching the next level or being stuck right where you are for the rest of your life. To go with a quote commonly used by the United States Navy SEALs, “The only easy day, was yesterday” (And trust us, those guys are no fools).
THE CONCEPT: MidwestFit’s training regimen is quite a simple concept, but requires a well thought out and designed program plan. The goal is to reach a level of fitness that we refer to as “True Fitness” or to become ”Truly Fit”. Becoming truly fit requires one to properly blend Muscular Strength, Muscular Endurance, and Cardiorespiratory Fitness. We handle the workout designs, you handle the exercise! We maximize your heart rate to burn the most amount of calories possible while building muscle. Your body will have its metabolism in shock mode and you will be burning calories even while you sit at work! We will introduce a large mix of exercises to develop muscular endurance (lean muscle mass), we will include a number of very efficient and simple pure strength exercises to increase one’s overall total body strength, and of course we will include a mix of cardiovascular training (running, biking, swimming, etc.) at low, medium, and high intensities to improve one’s overall cardio distance capabilities (low intensity) along with their cardiac output/V02Max (high intensity). It is an extremely efficient program that will build muscle mass, improve muscular endurance (reduce possible injuries and produce lean muscle mass), and increase Cardiorespiratory performance.
DAILY WORKOUTS (PT’s): Every day there will be one or two workouts posted. These are labeled as “Potential PT #1″ and “Potential PT#2″. If there is a PT #2 posted then just choose to do either PT#1 or PT#2. Technically you could do both, but that is not why we post two. You can also alter these workouts however you feel necessary. Add/reduce weight, more/less reps, etc. If your legs are too sore to do the leg routine, lay off it. Just be smart and listen to your body. Make sure to challenge yourself everyday. Remember, you want to keep your heart rate up and to do that you need to limit rests between exercises. If what you are doing seems pretty easy, then you are not doing it properly, or you need to add more resistance/weight/reps/sets.
(NOTE: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.)
I am in
NEED TO LOOSE AT LEAST 100 LBS. THIS YEAR. ANY HELP WILL BE APPRECIATWS. THANKS.
Vicente,
I suggest you e-mail us (MidwestFit@gmail.com) with details of your situation (i.e. current physical condition, etc.) and we will do our best to help.
hello,
count me in. In the past 18 months, I’ve gone from 275 lbs to 228 lbs (-47 lbs) and I’m exercising 6 days a week walking and light weight lifting. I’m 54 years old, 5’7″ and my body fat is at 30%.
my problem is i sort of feel worse about my physical condition now than when i started. I need to build more muscle and shed body fat at a faster but healthy pace. I’m trying to get back to my weight when i was 40 which was 165.
I used to run marathons. should i start running again? what do you recommend?
thank you in advance – robb
Hi robb thanks for checking out Midwestfit! From looking at some of the stats you’ve given us, which is a very helpful tool, we should definitely be able to help you. The principles behind our workouts are exactly what you are looking for. Great ways to burn fat away while still building muscle strength and endurance.
Congrats on losing the weight and keep it up! If you’re feeling worse about your physical condition it is most likely because you have reached what some health professionals call a “plateau phase” in your workout schedule, where you aren’t seeing many more positive results, but aren’t seeing any drastic negative results. That is where utilizing our different daily workout guidelines will help you greatly. A lot of the workouts are based on muscle confusion exercises and cycle training that will help you shoot through that plateau so don’t be discouraged. Since you used to run marathons you obviously have what it takes mentally to get back into shape and we are glad to help you out in any way we can.
In regards to beginning a running regimen the best advice I can give you right now it to consult your doctor first. Looking at the stats you have given us and not being able to physically be present to assess your needs I am going to say do not begin a running program without talking to your doctor first. Not to say they will tell you yes or no, but from a health standpoint you should speak with them first.
Feel free to e-mail us at Midwestfit@gmail.com with any further questions or comments and we’ll get back to you as soon as we can!
Thanks again and best of luck
By the end of the year (Impossible and unhealthy) or 52 weeks from now?
Hello,
Is there a workout you can suggest for someone who wants to start out slow? I would like to lose 50 pounds before next summer so I can finally take my t-shirt off in front of my family when we go on our summer vacation to Mexico! I need your help!
Hi Al thanks for contributing to MidwestFit! As for your question it all depends what you are going for. If you are looking simply to lose weight you should focus on more cardiovascular exercise. For that in our categories section on the left side of the screen you will find a category titled “Miles With Myles”. He is our running consultant and trust us the guy knows what the deal is when it comes to seriously losing weight and getting in shape via cardiovascular exercise!
Another important factor in weight loss is a healthy diet coupled with exercise. Feel free to e-mail us at Midwestfit@gmail.com with some more questions or if you want to let us know what your fitness goals are more specifically.
I am 59 years old, am back to a reasonable weight of 165 lbs (from 200 lbs) at 5′ 10″ and now want to reduce body fat (14.5%) while building muscle. Am not opposed to reducing weight even to 150 if it makes sense. Any suggestions?
Hi Gary congrats on the weight loss and for continuing to shoot for higher goals! This is Ben and you are actually just about my size. I am 5’9 160 pounds so I think we can help you out. If you’re looking to reduce more body fat you should really focus on the workouts we post that are mainly focused toward body weight exercises, cardiovascular training, and exercises with higher repetitions (Usually 10 or above repetitions – Pull ups are an exception). The reason for this is when you are doing higher repetitions you are burning more fat because you are repeating that muscle action over and over and essentially you are actually elongating the muscles being worked which allows more fat to burn off while still providing you with strength on top of that. So really focus on the body weight exercises and personally for you if you want you can increase repetitions on sets depending on what you feel is safe and comfortable for your body. If you have any more questions please e-mail us at Midwestfit@gmail.com
Also if you’re looking for a great workout for burning fat on your entire body check out one of our previous Potential PT’s called “52 Pickup” http://midwestfit.com/2010/07/26/72610-monday-52-pickup/
Thanks!
Great site. Thanks for the daily motivation and ideas.
No problem Shawn, thanks for visiting us and we hope you enjoy the workouts.
Ok, I’ll give this a try. I was at the ‘Plateau’ stage a while back and got plain bored with exercising, it turned into a chore more than anything else. What tips do you guys have to avoid this from happening?
Steve, first off thanks for visiting our site. We know that exercising can get boring (it happens to virtually everyone). The reason we set up our site was to help push one another to continue to exercise. We have also found that by mixing it up on a daily basis and trying different stuff, you seem to stay a bit more motivated, or at least willing, to do the exercises. Another positive to our site is that we have a lot of short, high intensity workouts. These will burn fat and build muscle and keep you from wasting hours at the gym. So if you find yourself getting bored, change it up on yourself. Try setting up a day a week where instead of a normal workout, maybe you go rock climbing, hiking, kayaking, play basketball, etc. This will give you a day to look forward to. But we hope our workouts are not too boring for you! We try to keep it exciting as much as possible and since most of the time they take only 30 to 50 minutes, you may find them easier to fit into your schedule.
Hi! I’m just finding your site. I’m a 24 year old gal and I’m in pretty good shape but just want to lose about 10 lbs. (Currently I’m 135lb and I’m 5’3) Are these workouts more tailored for men? I look forward to using your site for motivation! I love interval training and weights, but obviously it’s hard when there is no variation. Thanks!
Hi Lauren, first of all thanks for checking out MidwestFit! As for your case I think we can really help out. The workouts definitely are not designed for men only. They are designed with everyone in mind. If you read our “Side Note For Beginners” section that will explain a little more. We completely understand what you’re talking about with wanting to lose weight and also use a program that has a lot of variation and includes interval training. So that is exactly what we strive for here at the site. Take a look at some of our Previous Workouts of the Day and you’ll be able to find a ton of variation in our workouts. Thanks again and feel free to email us at MidwestFit@gmail.com with any further questions or concerns, we are more than happy to help.
I work out 3-4 times a week Right now I have a Round Timer I do 12 rounds with 30 sec rest. I do four excersises with 30 second rest : Example Jump rope, Curls descending in wgt each to failure Alternate with triceps. Mountain Climbers on BOSU ball, then squats with a shoulder press. This what I did today. then next time I will do chest and back for the Wgt. part. I really like this work any tips. It sounds similar to your work outs. I weigh 185 Pounds and am 5’8″ My goal wgt. is 170. Like your site I’ll be here often.
Hey Alan, thank you for checking out MidwestFit and leaving us some feedback. Your workout you said you did sounds perfect! It follows some great principles we throw in to some of our workouts with the quick, high intensity, with little rest to burn through fat, build muscle, and to keep the heart rate up! Sounds like you are on the right track and we hope to help you reach your individual fitness goals with some of the workouts posted on our site. Feel free to e-mail us at Midwestfit@gmail.com with any further questions, comments, workout ideas, or if you just want to chat more about our workout designs! Thanks again.
Just did PT 1 today. Pretty good cardio and core workout. Definitely going to keep this going. Nice change of pace from the normal lifting/cardio routines that I’ve been doing for months.
Thanks Scott, glad you enjoyed the workout.
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I am 6’6 210 (tall and skinny) would like to cut the last layer of fat to reveal my lower abs, but do not want to loose weight. So basically replace what little fat I do have with lean mass. Does this type of training suit my needs? Looks interesting and would like to try it if it fits my goals
Hi Tyler, thanks for checking us out here at MidwestFit! The type of training programs we utilize here can definitely fit what you’re looking for! Our workouts are designed to do exactly what you’re talking about, replacing fat with lean mass. In order to reveal your abs more, there is the possibility you will lose a couple of pounds, but that just comes with the territory when working to burn fat around the midsection. If you would like a more detailed answer or personalized ideas to target more what you are looking for, we’ll ask that you shoot us an e-mail at Midwestfit@gmail.com and we’ll be glad to help!
Hey Midwest,
I am new to your site but I am intrigued. I have been in the diet game off and on for some time, but I finally got motivated and started to do something about it. Three months later (not sure if that is fast or slow or what) I am down fifty pounds. Thing is, I feel like I have hit a wall with my work outs and now I am just maintaining. Can you help me blast through this and cut another fifty pounds? Hopefully in about half the time as the last fifty? I appreciate any advice!
Hello Perry,
First of all congratulations on losing 50 pounds in just 3 months!! You accomplished in 3 months what takes some people 1 year or more to do, so keep up the good work with your diet! MidwestFit can most definitely help you bust through above and beyond the wall you have hit. It sounds like you have hit the dreaded plateau phase that occurs with most exercise programs, but here at MidwestFit our workouts are designed to not only break through that plateau, but to not allow a plateau to be reached in the future, if you stick with our workouts. Our workouts are designed with muscle confusion in mind, mixing in total body fitness, circuit training, upper and lower body strengthening, cardiorespiratory training, and a combination of high intensity and low intensity endurance exercises. We can most definitely help you!
Congrats again on the weight loss and keep it up! If you have anymore questions or comments please feel free to email us at midwestfit@gmail.com
I would like to lose more weight. I have been excersing on my own for the past few months and it has been working. I was recently diagnosed with arthritis in both my knees and that has put a roadblock in my fitness. I want to get back to excercising. Are there any routines I can do that doesn’t affect my knees? Thank you.
Just found this site! It’s great! Just keep coming!
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Greetings! I just found your site and I’m very intrigued.
I am 51 years old, male, 5’9 1/2″ (I’m claiming every bit of that last 1/2 inch!) and weigh about 150 lbs. I have a very small frame and have been thin forever and really struggle to build muscle and to keep it on.
I recently came across an interval training exercise called “Peak 8″ which seems to relate to your own program regarding high intensity workouts.
I’m interested in beginning something like your program and would like to know how your system compares to something like the P90X or others like this?
Will your program help me build muscle mass, and sculpt my body for a healthier look?
Thanks so much!
Hey there again Chell! We generally don’t compare our program to that of any other. MidwestFit is tried, tested, and true program (read K’s success story for more info), but our exercise prescription and design revolves around the goal to make our workouts daily, weekly, and monthly in an effort to reach what we refer to as being “Truly Fit” or “MidwestFit”. We believe it is essential to properly and efficiently blend muscular strength training, muscular endurance training, cardiorespiratory training, and core strengthening to ensure a level of fitness that is not only beneficial in short term (daily and weekly) results, but in the more important, long term (monthly and yearly) results. Most importantly though, keeping safety in mind to prevent overtraining and common injuries associated with it.
We just saw your email, and we’ll get back to you as soon as we can! Thanks again for checking us out!
Just had to leave a comment. I’ve been following your workouts for the past week or so and have LOVED it! I started working out in the beginning of May. Since then I’ve lost roughly 12 pounds, 5″ in my waist and 3″ in my hips. I’ve been going 6 days a week since I started and I’m so thrilled with not only how I look but how I feel. I’m 5’4″ and now weigh 128.
Your workouts are exactly what I like to do and it’s so nice to come on here every day know that im gonna find a challenging workout that’s easy to follow and never boring!
My fitness goals now are more so to tone muscles, especially my core and increase my running pace and distance.
Love you guys!
Hi Angela!
Thank you very much for the comment, and thank you for checking out MidwestFit! We truly appreciate the comment and we are glad to receive some reassurance that our program is fun and helping our community members. Congrats on losing the 12 pounds and keep up the good work!
Thank you again and feel free to comment at anytime or to email us at midwestfit@gmail.com
Have a great day!
looking for advice: I’m 37 year old woman, I’ve been working out 6 days a week for the past almost 2 years (3 days strength training and 3 days running/3 days other cardio), lost bout 40 pounds, ran my first 1/2 marathon, feeling great. I was working with a trainer until about 6 months ago and I then went on my own, so I’ve been recyling strength workouts, pretty much workout 1: chest/shoulders, 2: legs/back 3: arms (bi, tri, delts) and working in core on each. But, I want to work in at least 1 overall circuit training workout mixing weights and cardio (I did some of this towards the end of working with my trainer and really liked it, dropped a few pounds that have since come back), so if it is full body 1 time a week, how do I adjust my other 2 workouts each week? Or do I do the circuit training 3 days a week? I just never feel like a get a good leg workout (miss doing leg presses and extensions etc.) I running my second 1/2 marathon in a couple weeks and plan to work on speed and strength during the winter, to gear up for another 1/2 in the spring.
Hi MJ, congrats on the success with the weight loss and your first half marathon! As it comes to the workouts, honestly if you would like a simple answer, just follow our workouts! We have 1-2 Total Body Fitness training days a week, and the majority of the time that involves circuit training. Also weekly we will have 1-2 days of pure strength training days split into either upper vs lower on different days or both total body strength days with workouts split on the 2 days. If you would like some more info, please email us at midwestfit@gmail.com Ben ran a half marathon last spring and the 2 and a half months before it he used that time to train and mix cardio and strength/endurance days. He was able to perform very well in the 1/2 and was still able to incorporate a lot of strength and endurance training, so we know what you are going for!
Thank you! It does look like you’ve got some great workouts, and new exercises I haven’t tried, which shoudl be fun!
I really like what you guys have going here. For more than a year I have been working on lifting weights with no real goal in mind but to be healthy, but lately i have more been wanting to lower my bodyfat percentage to 8% from about 11% right now. I have been told that im built. Im 19, 5’7” 158 pounds i diet i push myself and my gains are not happening.
Thanks for the comment! You’ll definitely see progression towards your goals if you follow our program. We know because we are actual examples of how it works. We’ve got some good workouts coming this upcoming week then we’re kicking off 2012 with a week full of awesome workouts. So keep with us for a couple more weeks and we guarantee you’ll like what’s coming your way! If you ever have any questions or are in need of further advice, email us at midwestfit@gmail.com Happy Holidays!
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