Weight Loss Bootcamp Workout
August 30, 2010
Weight Loss Bootcamp Workout
If you’ve attended a weight loss bootcamp before you have already noticed how good the results can be. With this in mind sometimes bootcamps can be a pain in the butt because they just don’t coincide with your schedule and location.
No worries, I’m going to give you a bootcamp workout which is targeted to be run in under 29 minutes and has the focus on losing excess weight quickly. You can run this workout on days where time is short and your motivation may not be the highest to get to the gym or even outside your house.
The best part of this workout is that it requires minimal workout gear/equipment and is mostly focusing on using your body weight, building your endurance and helping you increase hand eye muscle coordination.
Arm Toning Exercises
August 11, 2010
Arm Toning Exercises
A lot of women and men have been asking me about what exercises best help tone the arms, especially targeting the under arms and the biceps, so guess what? This article is going to discuss not only the exercises but the entire strategy for toning up your arms.
Before I get into the exercises one of the most important points to touch upon is that spot reducing with exercises is pretty much ineffective. You can’t tell your body to specifically tone and reduce fat in a certain area, although trust me I would be helping my clients with targeting the lower abs, thighs and arms almost 90% of the time.
That being said weight training does help with generation of muscle and in turn some reduction of fat in most areas of our body. For men this is much easier to accomplish especially since most are not worried about gaining too much size in their arms. Women, on the other hand are a little more concerned about gaining too much muscle and size as they generally are trying to avoid the bulky look.
15 Minute Fat Burning Workout
August 9, 2010
15 Minute Fat Burning Workout
We’ve all been there, rushing home from work/school/errands and running off to do another thing all the while thinking about the fact that we are feeling pretty frumpy and storing excess fat in our lower ab area.
Sometimes the whole issue of time can be so unkind and if we only had more of it we could spend more attention to making sure our bodies are running optimally with the right kind of foods and the adequate amount of intense exercise. You’re with me here on this one right?
If so some of you may have also tried exercise videos like P90X but found that they can get extremely repetitive after only doing them a few times. So what I’d like to do if start providing you with a whole series of 15 minute workouts that are able to keep you on top of your game but at the same time be intense enough to burn through fat not only during the workout but for some time afterward.
I’ll do you a favour and include detailed descriptions of what you should be looking out for in this 15 minute fat burning workout because the right form and focus will get you much much better results.
The 15 Minute Fat Burning Workout
Fat Burning Warm Up: Jumping Jacks
Firstly I always want you to get all your muscles warmed up so we’ll start out with doing jumping jacks for 5 minutes. The first minute start really slow and get your timing right. I like to have high quality running shoes for this in order to help absorb some of the impact and provide adequate ankle support at the same time. As you’re going into the second minute increase your speed, so by the last minute you are going as fast as you can.
You should have a pretty good sweat going and you’ll have worked all the muscles in your body from shoulders to feet. One point to think about is keeping your abs tight especially as you get faster. In fact, your abs should be so tight that someone should be able to punch you in the stomach while you’re doing this and you wouldn’t even flinch!
Now we’re going to get into the 3 exercise super-set. By super-set I mean doing one exercise after another without resting. Doing all three exercises in succession equals one set after which you can have a 30-60 second break. You’ll be aiming for doing 3 sets total (ie. 3 sets of all 3 exercises below).
Fat Burning Exercise 1: Mountain Climbers with Bosu Ball/Balancing Board
Now we’re going to get into a pretty intense core exercise which will also tone up your butt and arms at the same time. If you can do this with a bosu ball even better but any kind of balance board will also do. (view exercise)
- Place your hand on bosu ball with your eyes at same parallel as your hands. You are basically in a plank position.
- Tighten your abs and have a slight bend at your elbows
- Now you are going to tuck in one knee to your abs while keeping the other leg completely stable. Your arms will also be completely stable.
- Alternate tucking in knees and keep your lower back down
- Go for as close to 30 seconds as you can, and the faster the better
Fat Burning Exercise 2: Pushup and Row on Dumbbells
This is one tough exercise but you’ll love it because it works to tone and add definition to your chest, arms and back. You can alter the dumbbell weight based on your level of strength. For anyone who has difficulty with pushups, you can place your knees on the floor but try your best to avoid this when you can. (view exercise)
- Get in a pushup position with your hands on dumbbells and palms facing each other
- Your back should be completely straight as if someone were going to place a board across it
- Lower slowly with a 2 count
- Raise with a 2 count and at the top bring one of the dumbbells to the side of your chest
- Try your best not to twist your body, your head should be facing the floor at all times
- Now repeat with the other side
- Go for 12-14 repetitions or 30 seconds
Fat Burning Exercise 3: Jump Squat and Curl with Dumbbells
Nothing works out your butt like squats do, so imagine adding in a jump and also doing some curls so you get strong biceps in the process? Again you can vary the weight of the dumbbells depending on your level but I would recommend starting out pretty light so you get the entire movement first. (view exercise)
- Grab a pair of dumbbells and stand with feet shoulder width apart
- Slowly lower with dumbbells at your side
- You need to come down far enough as if you were going to sit on a bench
- Now build your energy and push with your feet down so you jump up
- Upon landing quickly curl both dumbbells up and flex your biceps
- Keep your abs tight throughout the movement and make sure your knees are directly above your feet at all times
- Go for 10-12 repetitions or 30 seconds
Recommended Supplements to Boost Your Fat Burning Workout
With time being short, supplementation can be a great way to make sure you have all the right components to get the best results as quick as possible:
Whey Protein for Lean Muscle Production (Try: Optimum Whey Protein Cookies & Cream)
Thermogenic Fat Burner (Try: OxyElite Pro)
Fish Oil Omega’s for Optimal Energy & Focus (Try: Nordic Naturals Ultimate Omega)
Sports Drink for Motivation & Maximum Force (Try: USPlabs Jacked)
BCAA’s for Muscle Recovery (Try: Higher Power BCAA)
15 Minute Fat Burning Workout: Conclusion
This is a pretty sweet workout, it brings in pretty much even single muscle in your body and will get you grasping for air once you’ve done the superset three times! The best part of this workout is that you can do it at with just some dumbbells and a balance board. If you want to add any variation you can jump rope instead of doing the jumping jacks, and you can do a shoulder press with the dumbbells after you do the bicep curl in exercise 3.
Like this 15 Minute Fat Burning Workout? Please leave me a comment below and let me know if you have questions or want to see more workouts like this…
Exercise Ball Ab Workout
August 4, 2010
Exercise Ball Ab Workout
There are a lot of reasons many of us dislike the whole ab workout day, many times we get back pain or pinched nerves in our neck. As a trainer one of the best and most effective solutions I’ve found for an ab workout is to use a high quality exercise ball that is pumped full of air.
The great thing about the exercise ball is that it removes the tension many ab exercises on the floor or other apparatus puts on the spine. This is a pretty huge bonus since over time this kind of strain can lead to serious problems that could potentially last a lifetime. When doing exercises with the exercise ball it is also important to keep focus on keeping the distance between your chin and chest the same throughout any movement in order to reduce pressure on your back so keep that in mind.
Before we get into the workout there is a huge point of attention that we need to remind ourselves of when it comes to getting our abs to show their definition – in one word diet.
Fat Burning Workout
July 27, 2010
Fat Burning Workout
So many of you asked for it and now you’re going to get it. A fat burning workout so advanced that it will get you to drop your waist size or at least 5 lbs of fat in only 21 days.
This workout requires that you have had at least 2 months of prior training that has been relatively consistent (at least 3 times a week). If this isn’t the case for you then you can take this workout and water it down for the first session or two and then ramp it up to it’s full potential.
Since this is a workout that is specific to fat burning this is not intended for those of you who want to pack on muscle. Instead it is for those of you who want to get more muscle tone and maybe even some curved definition in your abs and waist.
Abdominal Workout Advanced
July 15, 2010
Abdominal Workout Advanced
We all want them, 6 pack abs which are curved out like someone took a chisel and chipped away until they were all smooth and ripped. Probably one of the most difficult challenges anyone can attain and we already know that diet is such a big part of it, perhaps the biggest.
So what do we do to combat this problem? Well we can go at it with the mentality of pushing ourselves with ab crunch after back-breaking ab crunch right?
I have a better idea. Let’s kick our abs into gear with a far superior abdominal workout advanced beyond our expectations!
What To Look For In A Personal Trainer
July 7, 2010
What To Look For In A Personal Trainer
The other day I had someone ask me about what to look for in personal trainer and health coach and I thought it was a great question that seems to not get asked enough. The problem is that many gyms hire their own personal trainers who get paid close to minimum wage and generally don’t have the skills and techniques that really make a good personal trainer.
You may be one of those people who was willing to spend your good money on hiring a trainer but then felt that the cost was much more than it was worth and you could have trained yourself better by just reading up on the exercises.
This is a pretty unfortunate situation and I think like with anything you need to be pretty smart about who you chose to help you with making the right advances with your training regimen and overall health.
Workout Schedule for Weight Loss
July 5, 2010
Workout Schedule for Weight Loss
It doesn’t matter where you are in your training level, if you are wanting to lose some weight in the next few weeks then it’s a great idea to have a workout schedule at your finger tips which you can quickly follow.
Of course, when we’re talking about weight loss we want to make sure that our focus is actually not on the scale but on what we have to do to reduce our overall body fat right?
Most of us are ok with putting on some extra weight if it’s lean muscle and we should always be conscious of this fact when talking about weight loss. Especially if this lean muscle is going to help us burn more calories, which the science has proven to do so.
Ultimate Upper Body & Abs Workout
June 30, 2010
Ultimate Upper Body & Abs Workout
I wanted to create an ultimate upper body & abs workout which you can do in under 45 minutes and will give you fantastic muscle definition and build your endurance at the same time.
What you’ll find with this workout is that the exercises tax multiple muscles at the same time, particularly your chest, shoulders, triceps and biceps. Coupling this with ab and core exercises will kick your but since they will basically stack on this workout for a pyramid of results.
Now this isn’t going to be an easy beginner workout, so I’d recommend either going into the workouts and training section of this site to find an appropriate workout that works for you, or alternatively doing fewer reps and sets of this workout until you reach the full routine.
Build Lean Muscle Fast
June 28, 2010
Build Lean Muscle Fast
Whether you are skinny and want to add some muscle weight or you have some excess weight which you need to turn into muscle for this beach season, the goal of this article is to get you at least 5lbs of pure lean muscle in 21 days.
Let’s break it down so what may seem like an objective that is far to reach, is made much easier by doing it in the fewest steps possible. In fact, we’re only going to look at 3 simple steps!
Don’t you think this makes it a no-brainer? Let’s do this with some serious conviction…
