10 Worst Exercises

As a personal trainer and fitness coach, I’ve seen a variety of injuries and strains resulting from exercise. Although form and technique are often to blame, there are a number of exercises you should avoid altogether.

This article reviews the top 10 exercises you should avoid at the gym. While some should be completely removed from your workout routine, others simply deserve extra focus and attention.

Let’s take a look at these exercises and what you can do to ensure your workouts are safe and effective.

Top 10 Worst Exercises

1. Seated Leg Extension – This machine may seem like an ideal exercise for your quadriceps, but be careful. It simultaneously puts strain on your knees by forcing your legs to engage in an unnatural movement. Try one-legged squats or lunges instead.

2. Seated Shoulder Press (Machine) – This one is okay for beginners, but once you start piling on the weight, you’re more likely to put your shoulder joints in a compromising position. Use free weights instead, which will mimic a more natural movement.

3. Seated Lat Pull-Down (Behind Neck) – While there’s nothing wrong with a standard lat pull-down, pulling the bar behind your neck rather than below your chin can really cause a lot of strain. Most people simply don’t have the flexibility in their shoulders to do this one properly, so scratch it off your list!

4. Seated Hip Abductor – This exercise technically trains the muscle group it’s intended to, but it forces your body to move in a completely unnatural and non-functional way. Instead, use the cable machines to do hip abductions in a standing position.

5. Squats with Smith Machine – While the one may seem safer, the alignment of the machine actually forces your back and spine into unnatural positions. Use a barbell or free weights instead.

6. Traditional Sit-Ups – You don’t need to give up on these ones altogether, but you should be paying very close attention to your technique. Improper form can put a great deal of strain on your lower back. Ensure that you’re not pulling on your neck, and engage your abs throughout.

7. Ab Machine – I have to say, this is my least favorite piece of equipment at the gym! This machine makes it too easy to also engage your arms, back, shoulders, and legs, removing the focus from your abs. When it comes to ab workouts, body weight and medicine balls are the best option for resistance.

8. Tricep Extension – Any exercise that requires you to reach fully behind your back is going to put strain on your shoulders and neck. While this exercise is suitable for more advanced weight lifters, it should be avoided by beginners. Tricep kickbacks are a good alternative.

9. Extended Cardio Workouts – This one is a little more general, but regardless of which cardio exercise you choose, extended sessions will just lead to muscle loss. Instead, aim for shorter and more intense workouts.

10. Spot-Reduction Exercises – If you think you can burn fat in a specific area by engaging that area in exercise, think again. When it comes to fat-burning and weight loss, spot reduction simply doesn’t work. Increasing your total lean muscle mass while burning calories in general will give you the best toning results.

10 Worst Exercises – Conclusion

No matter what you’re doing at the gym, make sure you have safety in mind. Proper form is critical, and always listen to your body. I also recommend a good recovery supplement like Scivation Xtend and Optimum Glutamine – these can go a long way to improve muscle repair.

Have any questions or feedback about the 10 worst exercises? Please leave a comment below…

30 Minute Workout

Think you can’t get a good workout in 30 minutes?

Think again. I’ve designed a killer workout that will get you feeling fit and pumped in 30 minutes flat – guaranteed!

Let’s face it, some days are just too busy for a full workout. I’ve been there myself – work gets in the way or unexpected obligations come up. When time is tight, I recommend taking the opportunity to do a full-body toning and energizing workout.

If you’re a serious weight lifter, you’re probably used to very focused workouts that hone in on 1 or 2 muscle groups. This is definitely effective for building lean muscle mass, but the occasional full-body workout is also effective for burning a bunch of calories and toning up. A quick workout like this will also get you energized for the day – without leaving you tired and sore!

Before You Hit the Gym

When all you have is 30 minutes, I recommend giving your metabolism a good boost before hitting the weights. This will ensure that you make the most of your time. One of my favorite supplements is Gaspari Nutrition SuperPump MAX, which will get you pumped full of energy and burning extra calories.

You should also have a protein shake about 20 or 30 minutes before this workout. Optimum 100% Natural Whey and Gaspari Nutrition Myofusion are two great options. The extra protein will fuel your muscles and help you recover faster from this 30 minute sprint.

The 30 Minute Workout

This 30 minute workout utilizes one of the best time-saving techniques available – circuit training. Circuit training means moving between single sets of exercises without rest, with alternating sets focusing on different muscle groups.

The goal is to run through this circuit 2-3 times in 30 minutes, depending on your own speed and fitness level. You should be aiming for 10-12 reps per set, but this can be adjusted according to your own needs.

Here’s the circuit…

• Dumbbell Press on Flat Bench (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Bicep Curl (view exercise)
• Dumbbell Lunges (view exercise)
• Ab Crunches with Toe Touch (view exercise)
• Dumbbell Flye on Flat Bench (view exercise)
• Stability Ball Back Extension (view exercise)
• Tricep Extensions (view exercise)
• Dumbbell Squats (view exercise)
• Ab Twists (view exercise)

Something that’s incredibly effective during a fast-paced workout like this one is VPX Coco Fit Coconut Water. It’s full of vitamins and nutrients to keep you hydrated and energized!

After the Workout

Follow up this workout with a good amino acid supplement like Optimum Glutamine, and you’ll maximize your muscle-toning effects.

If you have a few minutes to spare, I also recommend doing some good stretching and flexibility training. Even 5 minutes at the end of a workout can help you improve your muscle gains and prevent muscle soreness. Recovery is key to success – and will better prepare your body for the next workout!

Have any questions or feedback about my 30 minute workout? Please leave a comment below…

3 Common Workout Mistakes

Working out is a science, simply put.

And what you do at the gym has a long-term impact on your body. That’s why it’s so important to make sure you’re doing it right!

And once you escape your early twenties, something is probably going to start hurting. Aches and pains are a part of life – but they don’t have to be a part of your workout.

There are a few simple things you can do to ensure that your workouts are as safe and effective as possible. Let’s look at 3 common workout mistakes, and what you can do to get the most out of your weight training program.

3 Common Workout Mistakes

Workout Mistake #1 – Pushing Past the Pain

If you experience real pain during a particular weight training exercise, the worst thing you can do is push through. There are a number of problems with this. First, your movements during the exercise are likely going to rely on the wrong muscles, as surrounding muscles will compensate. Second, you’re going to put a lot of strain on the injured muscle, likely making the problem worse. This could throw off your entire workout.

The Solution – Take it easy when you experience pain. Either lighten the load considerably and lift lighter weights, or change up your routine and focus on surrounding muscles. You should also be engaging in a lot of flexibility training in that particular region.

In order to ensure adequate muscle healing and recovery, you should be taking a couple highly effective amino acids, specifically Dymatize BCAA Complex and Optimum Glutamine. These supplements will essentially provide the building blocks for new muscle growth and support your overall lean muscle mass.

Workout Mistake #2 – Avoiding Power Training

As you probably know, muscle mass starts declining later in life, unless we maintain it with resistance training. But your body’s power (i.e., your ability to produce force as quickly as possible) also declines considerably, and many of us neglect power training exercises. Power training can actually go a long way to improve your gains at the gym.

The Solution – Add some simple power exercises to the beginning or end of your workouts. Just a couple sets of exercises like jump squats or Mary Catherines can improve your power and lead to bigger lifts and gains.

One way to get the most out of power training is to add an energy-boosting supplement to your workout like USPLabs Jack3d. This will make you feel stronger and way more capable when it comes to all types of resistance training. Creatine, especially Fusion Purple K, will also improve your muscle endurance and recovery. It’s seriously one of the best supplements to help you make gains in power and strength.

Workout Mistake #3 – Focusing on Small Muscles

While it’s important to work out your smaller muscles, you should be spending more time on your larger muscle groups, like your quads, hamstrings, back, and chest. By spending more time on these larger muscle groups, you’ll actually see more gains in your smaller muscles. Larger muscle groups provide support to your extremities, so your overall performance will improve.

The Solution – While you should definitely not give up on your smaller muscle groups altogether, make sure you’re doing compound, multi-joint exercises like deadlifts, squats, lunges, and chin-ups or pull-ups.

Also make sure you’re supporting your lean muscle mass with a high-quality, time-released protein supplement like MHP Probolic-SR Muscle Feeder. This will support your body’s overall ability to produce muscle and improve recovery between workouts.

Have any questions or feedback about these 3 Common Workout Mistakes? Please leave a comment below…

Zac Efron Workout

Zac Efron is one of Hollywood’s biggest up-and-coming “it” men. In addition to his fine-tuned acting skills, this guy can sing, dance, and has an amazing physique.

While he’s always been known for his six-pack abs, Zac’s recent role as a Marine in The Lucky One has his muscles pretty ripped and toned. Seriously, this guy looks like he’s in the best shape of his life!

He’s obviously doing something right at the gym. Zac’s most noticeable gains can be seen in his bulging biceps, his strong back, and his insanely chiseled chest.

So if you’re looking to get in killer shape like Zac Efron, this article is for you! I’m going to focus these workouts on the three areas where Zac has made his biggest improvements: biceps, back, and chest.

Ready for this? Let’s get to it!

The Zac Efron Marine Workout

This workout is all about putting on mass and strength. In terms of sets and reps, this requires at least 3-4 sets of 6-8 reps. This kind of high-weight, low-rep workout is ideal for bulking up and building lean muscle mass.

But remember – this isn’t just a workout for men. Women can reap the same gains in strength and muscle tone without bulking up to the same extent. Differences in hormones and genetics simply won’t allow it to the same extent.

Given the number of reps, you’re going to be aiming for heavy weights that really challenge your muscles. Make sure you’re reaching muscle failure/exhaustion at the end of each set.

Pre-Workout

To get the most out of these heavy lifts, I recommend beginning your workout with 2 things. First, an energy-boosting supplement like USPLabs Jack3d will get you pumped and lifting heavier on the first go! Second, a buffered Creatine supplement like Fusion Purple K will improve your muscle endurance and recovery – trust me, this one will get you jacked up like Zac Efron in no time!

Okay, let’s get to the workouts…

Zac Efron Workout – Bulging Biceps

• Standing Barbell Curl (view exercise)
• Lying Bicep Curl Facing Bench (view exercise)
• Cross Body Hammer Curl (view exercise)
• Cable Bicep Curl (view exercise)
• Concentration Curl (view exercise)

Zac Efron Workout – Strong Back

• Bent Over Barbell Row (view exercise)
• Pull-Ups (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• Stability Ball Back Extension (view exercise)

Zac Efron Workout – Chiseled Chest

• Flat Barbell Press (view exercise)
• Incline Barbell Press (view exercise)
• Decline Barbell Press (view exercise)
• Dumbbell Press on Flat Bench (view exercise)
• Dumbbell Flye on Flat Bench (view exercise)

Post-Workout

To improve your muscle recovery and get the biggest gains out of your workouts, I always recommend following up with some good amino acid supplements like Optimum BCAA and Optimum Glutamine. These will feed your muscles and encourage insane muscle growth!

And of course, don’t forget your protein. Start every morning with a high-quality protein supplement like Gaspari Nutrition Myofusion to fuel your day, and have a second shake after every workout. Combined with the other supplements noted above, this will get you in some crazy Zac Efron shape very quickly.  If you find you still need a bit more of a boost then check out this Live Shredded Stack, it is the best of the best stacks out there for getting you shredded.

Have any questions or feedback about the Zac Efron Workout? Please leave a comment below…

Julia Roberts Workout

Julia Roberts has been a symbol of class and beauty for decades now. Yet she seems to get more beautiful with age!

In her recent role in the movie Mirror Mirror, Julia Roberts’ character is obsessed with staying young and beautiful. In real life, this 44-year old actress says she loves getting older and the wisdom that comes with it.

So how does she do it? How does she stay in such great shape?

First, there’s the balanced diet. Julia Roberts has consulted the same nutritionist for many years, who encourages a balanced diet without the extreme measures. She’s not a supporter of the no-carb diet either, and supports Julia’s occasional indulgence in breads and pastas. It’s all about moderation, and eating the right kinds of carbs.

But of course it’s also about the exercise. I say it all the time – if you’re working out and exercising regularly, you can afford to have a few indulgences here and there. More importantly, you’ll look and feel great!

To stay in such great shape, Julia Roberts has continued following the workout regimen that she learned from her personal trainer in 2001.

Basically, it’s a combination of resistance (weight) training, yoga, and Pilates. Together, these things help maintain Julia’s high energy, lean physique, and youthful appearance. Nearly all of her exercise is low-impact, and most of her cardio is done in the pool. Water-based exercise is always a great way to diversify your workout!

So let’s get to it – a workout based on the fitness regimen of Julia Roberts. Trust me, you can’t go wrong with this one!

Julia Roberts Workout

This is a really diverse workout that includes a number of different approaches over the course of a single week. If your goal is to get more lean, toned, and energized, this is the workout for you!

First, I’m going to recommend that you join a yoga or Pilates class at your local gym or yoga studio. If this is out of your budget, or just doesn’t fit into your schedule, then there’s a great yoga kit by Gaiam that has everything you need. Check it out here – Gaiam Yoga for Beginners Kit. It includes a yoga mat, a yoga brick for support, and a yoga strap for stretches. With an instructional DVD, this is a great option for beginners.

The goal is to alternate between more traditional resistance training workouts and flexibility training like yoga. Here’s the plan, which only requires 4 days a week:

Day 1 – Flexibility

• 45 minutes to 1 hour of yoga or Pilates.

Day 2 – Lower Body & Core

• 10 minutes of cardio warm-up
• 3 sets of dumbbell lunges (view exercise)
• 3 sets of dumbbell squats (view exercise)
• 3 sets of dumbbell calf raises (view exercise)
• 3 sets of back extensions (view exercise)
• 3 sets of crunches with legs raised (view exercise)
• 3 sets of oblique dumbbell bends (view exercise)

Day 3 – Flexibility

• 45 minutes to 1 hour of yoga or Pilates.

Day 4 – Upper Body

• 10 minutes of cardio warm-up
• 3 sets of dumbbell chest press (view exercise)
• 3 sets of dumbbell bicep curls (view exercise)
• 3 sets of one-armed dumbbell rows (view exercise)
• 3 sets of dumbbell flyes (view exercise)
• 3 sets of tricep extensions (view exercise)
• 3 sets of lat pull downs (view exercise)

Julia Roberts Conclusion

This may seem like a simple workout, but trust me, the frequent yoga or Pilates will get you looking lean and toned in no time! Make sure you’re following up all of your workouts with a protein shake to give your muscles that extra support! I recommend Optimum 100% Natural Whey, or for all the vegetarians out there, Vega Complete Whole Food Health Optimizer is a fantastic option!

Have any questions or feedback about this Julia Roberts Workout? Please leave a comment below…

The Perfect Morning Workout

A morning workout can really be a great way to start your day. Not only does it make you feel better, but it can also go a long way to help you burn more calories.

But there are good morning workouts, and then there are great morning workouts.

This article gives you the perfect morning workout to jump start your day.

Keep reading for the details…

The Perfect Morning Workout

Step 1: Fuel Your Body

Before you get into the workout, you need to make sure you’ve given your body the nutrients it needs to get moving and keep moving throughout the morning.

Make sure you’re getting a balanced breakfast that consists of fiber, protein, good carbohydrates like whole grains and fruit, and healthy fats like omega 3’s. To ensure an adequate supply of these key nutritional components, there are a number of supplements that you can take, which may be especially helpful when you’re strapped for time.

First, a multivitamin like Armor-V Vitamins are essential and will support your body’s basic needs. If your breakfast doesn’t contain a significant source of fiber, a fiber supplement like Myogenix Pro Fiber can be very effective. Healthy fats like omega 3 fatty acids are also an effective way to boost your metabolism and get you burning more fat! Check out these Optimum Fish Oil Softgels, a great source of healthy fats.

But most importantly, make sure you’re getting a significant source of protein every workout (about 20 grams). One of the best ways to ensure adequate protein intake is a protein supplement like Gaspari Nutrition Myofusion. It’s very satisfying, tastes great, and will boost your metabolism throughout the morning!

Step 2: Move Your Body

If we’re talking about the perfect morning workout then we definitely need to include some exercise. Believe it or not, just 20 minutes of intense exercise in the morning is enough to significantly boost your metabolism, burn more calories, and improve your energy and mood throughout the day.

The morning is definitely a good time for cardiovascular exercise. A 20-minute jog or 20 minutes on the treadmill can do wonders for your day. But to get the most out of your morning workout, I recommend incorporating intense, full-body exercises similar to high intensity interval training (for more information on HIIT, read my article here). These will help you burn a ton of calories at the time and also tone your muscles!

For example, burpees (view exercise) are a great full-body exercise that will leave you feeling strong and ready for your day. Lunges are another great morning exercise, especially if they’re combined with a shoulder press (view this combination of exercises here).

Finally, jumping rope can get you burning a ton of calories throughout your day. For the best jump rope on the market, I recommend checking out this LCD Digital Jump Rope. And of course other exercises like ab crunches (view exercise) can go a long way in your fitness routine.

What’s great is that all of these exercises, and others like them, can be done at home with very minimal equipment. You can’t go wrong! Do at least 20 minutes and you’ll be on your way to a better and brighter day!

Step 3: Stretch Your Body

The last step in the morning workout process is stretching or flexibility training. Stretching your muscles will help prevent muscle strain and soreness after a hard workout. And you’ve heard me correct – this is the last step. Studies are starting to show that stretching is really only effective after a workout.

To get the most out of your stretching, you might want to invest in a good set of Latex Stretch Bands. Either way, aim for 5-10 minutes of full body stretching. Trust me, it will make you feel like a million bucks!

Have any questions or feedback about the Perfect Morning Workout? Please leave a comment below…

Weekend Challenge to A Stronger Core

The weekend is just around the corner, and what better time to take your core workout to the next level?

Your core muscles are important for a number of reasons other than just looks. Your core, which consists of your abs, obliques, and lower back, is your body’s major point of support. If your core isn’t strong, then your entire fitness capacity will be limited.

In fact, a stronger core will translate into stronger workouts overall. Core muscles support both lower body and upper body exercises, even when it comes to your arms! More importantly, perhaps, your core plays a huge role in stability, flexibility, and preventing strain and injury.

So if you’ve been neglecting your core muscles, or just need some extra motivation when it comes to your ab workout, this weekend challenge is for you!

Let’s get to it…

The Weekend Challenge to a Stronger Core

This weekend challenge consists of 2 mini-workouts aimed at challenging your core muscles in new, muscle-building ways. All exercises can be done with minimal equipment (add weight for resistance as needed). I recommend adding these exercises to your already planned workout, or combine them into one powerful core workout this weekend!

When it comes to your core muscles, aim for 3 sets of 15-25 reps, or work them until you reach muscle fatigue.

Day 1 – Lower Back & Obliques

• Back Extensions on Stability Ball (view exercise)
• Side Planks (hold for min. 20 seconds) (view exercise)
• Oblique Dumbbell Side Bends (view exercise)
• Back Extensions on Roman Chair (view exercise)
• Side Plank Crunches (view exercise)

Day 2 – Abdominals

• Ab Crunches with Legs Raised (view exercise)
• Ab Twists (view exercise)
• Ab Crunches with Toe Touch (view exercise)
• Ab Crunches on Stability Ball (view exercise)
• Planks (hold for min. 20 seconds) (view exercise)

There you have it! At 3 sets each, these mini-workouts will have you working up a sweat in no-time! Or, as I mentioned already, combine them into a powerful core workout that will get you feeling stronger and more toned! Make sure you also follow up these workouts with a tasty, quality protein shake like Gaspari Nutrition Myofusion.

These workouts can easily be done twice weekly. Just make sure you get a couple days of rest in between.

Personally, I’m a big fan of doing my ab workouts at home when I’m short on time. To perform most of these exercises at home, I recommend investing in a stability ball. This Xercise Ball Package With DVD And Pump is a fantastic deal and includes an instructional DVD so you can’t go wrong with it.

Take it to the next level…

To take your weekend core challenge to the next level, I also recommend a few dietary changes. First, cut out refined carbohydrates this weekend and replace them with fruits, vegetables, and nuts. If you can stick to it, this is a great way to show off your core muscles and get looking more toned!

I also recommend giving a new supplement a try. One in particular, 7-Keto, is having a huge impact on the market. It’s a unique blend of powerful, fat-burning supplements that will get you seeing some amazing results in no time – check out this brand that is getting great reviews – 7-Keto LeanGels.

Have any questions or feedback about this Weekend Challenge to A Stronger Core? Please leave a comment below…

4 Powerful Workout Tips

It’s a sad reality, but all workouts will eventually plateau without a backup plan.

This is why strategy is so important. Over the years, I’ve uncovered a number of tricks that have helped me stay on track and continue making gains in my workouts.

So I thought I’d share some of those tricks with you. In addition to hitting it hard and changing things up regularly, here are 4 powerful workout tips to keep you going at the gym! Trust me, this is how you stay motivated and see real results!

4 Powerful Workout Tips

1. Work Out to Your Own Beat

If there’s one thing that gets me pumped and feeling motivated during my workouts, it’s my music. Music sets the tone for a number of things in life, and workouts may just be near the top of that list.

In fact, research supports the use of music during workouts. One study showed a link between the tempo of music and the person’s workout intensity. Those listening to music with a faster tempo had significantly more intense workouts than those listening to a slower tempo. Makes sense, right?

Music can help keep you focused, it can set your pace for a cardio workout, and most importantly, it helps pass the time and prevent boredom at the gym.

2. Find Some Support

One of the strongest predictors of fitness success is social support. This is why working out with a friend can be so effective.

This is also why people benefit so much from a personal trainer. Trainers like myself aren’t just there to teach – we’re also there to provide motivation and to apply a bit of pressure to the workout process. But finding a workout buddy can be great motivation in itself.

3. Set a Workout Goal – Every Day!

As a trainer, I’m all about setting goals for my clients and helping them develop their own goals. But goal setting should be about more than long-term or even monthly goals. In addition to your big goals, I recommend setting a goal for every workout.

Daily goals can be as simple as getting in 10 complete exercises or as progressive as increasing all of your weight by 2-5 pounds. The point is to commit to something and have something to work towards. You’ll feel a lot more satisfied in the end!

4. Strategize!

Before doing anything, you need to come up with a complete plan that’s tailored to your own fitness and workout goals. This plan should address exercise, diet, and motivation.

I’ve said it before, but you really need to think of the science behind your workout strategy. This is where a lot of people go wrong – they don’t get specific, and they don’t consider how everything works together.

Here are some simple strategies to help you get the most out of your workout. All of these strategies are supported by science – which means you’ll maximize your workout results!

• Give Yourself a Pre-Workout Boost – Supplementing with an energy booster like USPLabs Jack3d is a great way to maximize your energy output at the gym!

• Get Lots of Protein – Protein helps you avoid cravings and build lean muscle mass, which is key to any workout plan. My favorite pick is the tasty Gaspari Nutrition Myofusion (try the vanilla flavor, it’s amazing).

• Improve Your Post-Workout Recovery – Recovery is all about allowing your muscles to rest and facilitating muscle growth. Scivation Xtend is one of the best, scientifically proven recovery supplements on the market!

Have any questions or feedback about these 4 Powerful Workout Tips? Please leave a comment below…

Pull Up Workout

Feeling like you need to get more out of your back workout? Look no further. I’ve designed a totally focused back workout using only pull ups and chin ups.

Getting in a good back workout is key to preventing back pain, which is one of the most commonly reported body pains. It’s also important for maintaining a balanced physique.

Like any muscle group, you may have grown tired and bored of your back routine. But believe it or not, you can get a full back workout using only pull ups and chin ups. Let’s get a little creative and look at a complete pull up workout for your back. And remember, nearly all back exercises also condition your biceps, and the same goes for pull ups!

The Complete Pull Up Workout

First, let’s warm up your back and bicep muscles. The most effective piece of cardio equipment at the gym for targeting your back is the old-fashioned rowing machine. Rowing is great for conditioning your back and biceps, and for getting a full-body cardio workout. For your warm-up, do 5 minutes of low-intensity rowing.

Now you’re ready to hit the pull up station. Most gyms are equipped with a variety of hand grips for pull ups, and you can usually find them in a few locations.

Let’s look at the 2 basic grips…

First, there’s an overhand grip which is the traditional “pull up” grip. Take a look at the standard pull up position here.

Second, there’s an underhand grip which is the classic “chin up” grip. It’s really just a variation of the pull up, but it will help us distinguish between overhand and underhand grips. Take a look at the chin up position here.

Now for the pull up workout…

This workout is going to alternate between handgrips, honing in on different parts of your back depending on the angle. Varying the width of your grip will also shift the focus slightly, giving you a complete back workout at a single station.

Make sure you rest for 30-45 seconds between sets.

• Wide Grip Pull Up – 3 sets at 8-12 reps
• Narrow Grip Chin Up – 3 sets at 8-12 reps

For the next series of exercises, widen your pull up by another 2 or 3 inches, and tighten your chin up by about the same.

• Wider Grip Pull Up – 2 sets at 6-8 reps
• Narrower Grip Chin Up – 2 sets at 6-8 reps

For the next series, narrow your pull up considerably, so that your hands are about a foot apart. Widen your chin up grip so that it’s at the original pull up width, or thereabouts.

• Narrow Grip Pull Up – 2 sets at 6-8 reps
• Wide Grip Chin Up – 2 sets at 6-8 reps

You should feel the burn after that workout! If your gym offers additional pull up grips (for example, supinated or 90 degree hand grips), feel free to change it up and use additional grip variations. The more variety the better!

For a home pull up workout…

If you’re looking to take advantage of this focused, time-saving back workout at home, then I highly recommend investing in this Deluxe Chin Up Bar. It’s a great home pull up bar that can be fitted to any doorway. And trust me, I’ve used one of these – it won’t ruin your doorway!

And don’t forget…

Remember, always follow up any intense workout with a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Casein Protein. Both are great options for maintaining muscle mass and building lean muscle.

Have any questions or feedback about pull ups or this pull up workout? Please leave a comment below…

20 Minute Workout

With all the things requesting our attention every moment I know how hard it can be to find the time to fit in a good challenging workout.

But even if all you have is 20 minutes, you can still get in a decent workout.

The goal is to be focused and efficient. There are a number of things you can do to improve the efficiency of your home or gym workout. Before we get to the routine, let’s look at a few of these time-saving methods…

• Compound Exercises – If you’re working out, you’re probably already doing compound exercises. Compound exercises are any exercises that target multiple muscles at a time. For example, a bench press is a compound exercise because it targets both your pectorals and your triceps. Compound exercises can get more complex than this, as in the case of burpees, which are full-body exercises that engage a number of muscles during the movement.

• Supersetting – Supersets are a great way to save time in your workouts. Basically, supersets alternate between 2 different exercises that target 2 different muscle groups (for example, bicep curls and tricep extensions) without resting between sets. So one complete set would include a full set of bicep curls followed immediately by a full set of tricep extensions. This can be followed by a short rest period before the next full set.

• Circuit Training – Circuit training involves rotating between single sets of exercises. With supersetting, your primary goal is to move fast, so it’s a great way to save time. When you get to the gym, start with a set of one exercise, and move to the next (same or different muscle group), and the next, and so on. You can do only single sets, or you can repeat the circuit after 7 or 8 exercises if you’d like.

Now let’s look at a 20 minute, full-body workout that incorporates some of these time-saving techniques. Remember, any workout is better than no workout. Just be focused and you can get a lot more done in 20 minutes than you’d think!

The Time-Saving 20-Minute Workout

• 15-20 burpees to warm up (view exercise)
• 2 supersets of bench press (view exercise) and bent-over barbell row (view exercise)
• 2 supersets of bicep curls (view exercise) and tricep extensions (view exercise)
• 1 set of combined squat and shoulder press (view exercise)
• 2 supersets of pushups (view exercise) and ab crunches with toe touch (view exercise)
• 1 set of combined lunge and shoulder press (view exercise)
• 2 supersets of pullups (view exercise) and tricep dips (view exercise)
• 1 set of back extensions (view exercise)
• 2-3 minutes of light cardio to cool down (time permitting)

You can definitely add to this workout and make adjustments as needed. You may even find that you can fit in 1 or 2 more exercises. Just push yourself, and you’ll get the most out of your 20 minutes!

Whether you’re in a hurry or not, it’s always a good idea to follow-up your workouts with a high-quality, time-released protein supplement like MHP Probolic-SR Muscle Feeder. Add to this a good amino acid supplement like Scivation Xtend, and you’ll give your muscles the fuel they need to recover and grow. And if you’re finding that energy is a problem then check out this new all natural workout drink – Vega Sport Pre-Workout Energizer.

One other thing…

If you’re so strapped for time that you can’t make it to the gym, try investing in a good set of Adjustable Resistance Toning Tubes like these. They’re a great tool for getting more out of your home workouts!

Have any questions or feedback about this 20 minute workout? Please leave a comment below…

Jump Rope Workout

It may be a long time since you’ve picked up a jump rope, but believe it or not, jump rope is a highly effective cardio workout!

And what’s better, it’s especially helpful when you’re tight on time.

There’s been a lot of controversy lately about the importance of cardiovascular exercise. I have some pretty strong opinions on this topic myself, but I don’t think you should throw cardio right out the door.

Resistance (weight) training is absolutely essential for a number of reasons. It improves strength, helps maintain muscle mass (which prevents aging), increases your resting metabolic rate so that you burn more calories, and it keeps you looking fit and toned. This is why there has been so much attention on weight lifting lately – and for good reasons!

When it comes to cardio, I recommend short durations of high intensity cardiovascular exercise (up to 20 minutes). The effects get even better if you can incorporate some resistance (e.g., with ankle weights or dumbbells), but this isn’t necessary. Just get your heart rate up, get moving your body at a somewhat intense pace, and get breaking a sweat. Simply jumping on the elliptical at a moderate speed for 30 minutes isn’t going to cut it.

This is why jumping rope is such a great option. Jump rope is a full-body workout that helps to condition your arms and legs, engage your abs and core, and improve your balance and overall muscular endurance. It’s also great for improving your cardiovascular health.

Just 15 minutes of jump rope is a great substitute for a full-body cardio workout. Let’s look at some different techniques to make your jump rope workout a little more interesting…

Jump Rope Techniques

Basic Jump – If you’re looking for some tips on basic jump rope technique, here it is. Start each jump with a slight bend in your knees. Hold the jump rope at hip or waist height, palms facing body. Use the balls of your feet to push yourself off the ground in every jump, while trying not to engage in bouncing movements. Make sure you keep your back straight and your abs engaged. Jump just enough to clear the rope with each pass.

Alternating Feet – Follow the same rules as the basic jump, but with each jump, only land on one foot at a time. Alternate between each foot with every jump.

Combination Jump – For this technique, you’ll simply rotate between the basic jump and a single-foot jump. It goes like this: both feet, left foot, both feet, right foot, both feet, etc.

High Jump – This is a high intensity twist on the alternating feet jump. As your right foot hits the ground, bring your left knee as high as you can, pulling it into your abdomen. Alternate between sides as you jump.

The 15-Minute Jump Rope Workout

Now let’s look at how you can combine these techniques into a powerful 15-minute jump rope workout!

• 1 minute: slow pace basic jump (warm up)
• 2 minutes: moderate pace basic jump
• 2 minutes: moderate pace alternating feet
• 2 minutes: fast pace combination jump
• 3 minutes: moderate pace basic jump
• 2 minutes: moderate pace high jump
• 2 minute: fast pace basic jump
• 1 minute: slow pace basic jump (cool down)

Finding the right Jump Rope

Equipment is always important in any workout program. A classic gym jump rope will definitely suffice, but I recommend investing in one of these LCD Digital Jump Ropes by Grizzly. It’s a fully adjustable jump rope that records time/duration of jumping, calories burned, and number of rotations/jumps. This Digital Jump Rope is a great way to track your fitness progress!

Have any questions or feedback about my jump rope workout? Please leave a comment below…

Mario Lopez Workout

Since his early days on Saved by the Bell, Mario Lopez has continued to be an icon of fitness.

Let’s face it, the guy is in amazing shape. But that ripped body hasn’t come without a lot of discipline and hard work.

Mario Lopez has admitted in a number of interviews that he’s addicted to fitness. This guy really doesn’t feel himself if he’s not involved in something that gets his body moving. Whether it’s resistance training, cardiovascular exercise, flexibility training, or sports, Mario does it all.

So how does he do it? Well first, keep in mind that any intense combination of different forms of exercise is going to have a positive impact with regards to your physique. Cross-training exercises like those in sports really get your entire body moving in unique ways, and that can go a long way for getting you lean and ripped.

When it comes to hitting the weights, Mario is constantly changing things up in order to maintain his toned look and his low body fat percentage. Change is really key to any successful workout plan because it helps to prevent your body from hitting plateaus.

Aside from that, he’s made exercise and fitness a focal point in his lifestyle. As we all know, motivation is the foundation to any successful workout program. If you can’t stay motivated, you won’t be successful, simply put.

The Mario Lopez Workout Plan

I’ve come up with a workout schedule that will help you get closer to that Mario Lopez physique. This plan covers the entire week and includes both resistance training and cardiovascular exercise. There’s a bit of an extra focus on abs since core strength is so important to Mario’s workout. Let’s get to it…

Monday:

• 20 minutes of cardio
• 45 minutes of weight training
• 10 minutes of stretching
• Focus muscle groups: Chest and Triceps

Tuesday:

• 30 minutes of cardio
• 35 minutes of resistance training
• 10 minutes of stretching
• Focus muscle groups: Abdominals and Core

Wednesday:

• 20 minutes of cardio
• 45 minutes of weight training
• 10 minutes of stretching
• Focus muscle groups: Back and Biceps

Thursday:

• 30 minutes of cardio
• 35 minutes of resistance training
• 10 minutes of stretching
• Focus muscle group: Legs and Glutes

Friday:

• 20 minutes of High Intensity Interval Training (click here)
• 30 minutes of resistance training
• 10 minutes of stretching
• Focus muscle groups: Abdominals and Core

Saturday & Sunday:

• 20-30 minutes of cardio / Rest Day(s)

Mario Lopez Workout – Conclusion

This plan may seem intense, but this is the kind of fitness schedule you need to get in shape like Mario Lopez. Add to this some cross-training exercise and you’ll have a sure success story. And remember, change things up every couple of weeks. Add new exercises, change the order of exercises, or introduce new lifting techniques like pyramid sets.

To get the most out of this workout plan and to help get you through the week, I recommend the following combination of supplements. These will to optimize your results, which is an important factor in staying motivated.

• MHP Probolic-SR Muscle Feeder – An excellent, time-released protein supplement to help support your muscles over the course of the day.
• Scivation Xtend – A great branched chain amino acid (BCAA) supplement that will support muscle repair and recovery.
• 7-Keto LeanGels – An amazing new supplement that combines 3 powerful, scientifically proven metabolism-boosting substances. This is great for helping you lean out!

Have any questions or feedback about the Mario Lopez Workout? Please leave a comment below…

Amazing Ab Workouts

If you’ve read anything about cutting and toning, then you know that it takes the right combination of diet and exercise.

When it comes to diet, the same basic rules apply. You need to cut down on fat and sugar, reduce your intake of carbs, and up your intake of protein. What’s different from a normal healthy diet? You really have to be strict with these rules to see the results you want!

And with cutting, one of the most common goals is getting ripped and toned abs.

Cutting is all about reducing your body fat percentage to the point that you can actually see all of your muscles. There’s nothing more desirable than washboard abs, and once you get your cutting diet under control, it’s time to take your ab workout to the next level. In the right combination, you’ll have a rock hard midsection just in time for summer!

So let’s take a look at some amazing ab workouts to complement your cutting diet. These are going to get you ripped!

Amazing Ab Workouts

These amazing ab workouts include 5 killer exercises. I suggest using this set of exercises as the foundation for your ab workouts during your cutting phase. So start with these, and add to them as much as you can.

When you’re seriously working out your abs like this, I recommend focusing on your core no more than twice a week. Like any other workout, you need to give your muscles time to recover.

For all exercises, perform 3 sets of about 20 or 25 reps. Add resistance as needed, so that muscle failure is reached.

Ab Exercise #1 – Bicycle Crunches

Lie on your back, hold your legs out in front of you, and support your head with your hands. Lift your abs and twist your body, bringing your left elbow to your right knee. Alternate from side to side, keeping your legs and shoulders off the floor throughout. (view exercise)

Ab Exercise #2 – Hanging Knee Raises

This is one of the basics, but the full-body nature of this exercise is key for cutting. Make sure that you tighten your abs throughout and don’t let your body swing side to side. Try taking it to the next level by bringing your knees up to each side of your body, targeting your obliques at the same time. (view exercise)

Ab Exercise #3 – Ab Rollout on Stability Ball

Get a stability ball and balance yourself with your knees on the floor and your arms extended outward on the ball. Hold your feet above the floor slightly, and engage your core. Then pull in, lifting your abs slightly and tightening your core. Hold, and roll out before repeating. (view exercise)

Ab Exercise #4 – Toe Touch Crunch

Lie on your back and extend your legs straight up, forming a 90 degree angle with your upper torso. Extend one arm to touch your toes, engaging your abs throughout. Slowly return to starting position, performing one complete set before alternating sides. (view exercise)

Ab Exercise #5 – Oblique Dumbbell Side Dips

This one’s another basic, but it’s essential for showing off your obliques. Stand with feet at shoulder width and hold a relatively heavy dumbbell in one hand. Allow the dumbbell to lower as much as possible, bending your torso. Then return to starting position, engaging your core and using your obliques to lift the weight. Repeat until failure on each side. (view exercise)

One last point…

Don’t forget to support your lean muscle mass with a complete thermogenic fat busting stack ike Women’s Fat Loss Stack or Men’s Fat Loss Stack. This is a key component during any cutting phase to really show off your abs!

Have any questions or feedback about Amazing Ab Workouts? Please leave a comment below…

How Often Should I Work Out?

Whether you’re a beginner or a seasoned gym-goer, you may be wondering how often you should work out to get the best results.

The answer really depends on your goals and on your overall fitness level. This article breaks it down for you so you can schedule your workouts accordingly.

Remember, one of the best ways to stay motivated at the gym is to plan ahead, whether your goal is weight loss or muscle gain. Knowing how often you should work out and sticking to that plan is one of the most effective ways to incorporate fitness into your lifestyle.

If you’re looking for a good tool to keep you on schedule and on track, I highly recommend the Fitlosophy Fitbook. It’s great for keeping track of your goals, logging your workouts, and staying motivated.

So, how often should you work out? Let’s take a look…

Beginner – Generally, if you’ve never worked out before in any serious way, you should probably take things a bit easy at first. This doesn’t mean you get to do it without any effort. But in terms of days per week, it’s always safe to start out around 3-4 days a week.

If you’ve been living a relatively sedentary lifestyle up until this point, suddenly working out like crazy could be hard on your body, depending on other health factors. Start out with at least 3 days per week for the first 2-4 weeks, and then slowly start to increase. If you’re weight training, I usually recommend 30 minute workouts for beginners, alternating between upper and lower body.

Intermediate – If you have a little more fitness experience and are already in fairly good shape, then you’re going to want to hit the gym 4-5 days per week to reach your goals. You don’t need to worry so much about preparing your body, but still keep in mind that any major shift is going to take some adjustment.

If you’re looking to pack on the muscle, then there are a few things I recommend for the intermediate weight lifter. First, try to focus your workouts on specific muscle groups. Generally a chest/triceps, back/biceps, core, legs/shoulders split is a good place to start. Since most people aren’t getting enough protein in their diets to support this schedule, you should also be supplementing with a protein supplement like Gaspari Nutrition Myofusion.

Advanced – Okay, so if you consider yourself at the advanced fitness level (and trust me, you know if you are), then you obviously need to kick things up a notch. If your goals include major gains in muscle size and strength, athletic endurance, or significant toning, then you should be hitting the gym 5-6 days per week.

When you’re working out this often, you have to be mindful of muscle recovery. Make sure you’re giving each muscle group at least 48 hours of rest between workouts. In addition to a protein supplement (a great advanced option is MHP Probolic-SR Muscle Feeder), you should also be supplementing with an amino acid complex like Scivation Xtend. This will further ensure adequate muscle recovery and repair. For further ideas on workout recovery check out my article – Post Workout Recovery Supplements.

No matter your fitness level or goals, remember – working out even twice a week is better than nothing! Do what you can, and continuously challenge your body to take things to the next level.

Have any questions or feedback about how often you should work out? Please leave a comment below…

Spartacus Workout

If you’ve heard anything about the show Spatacus then you already probably know how ripped the actors are in the show.

This article reviews an intense new workout plan focused on getting in gladiator shape. The Spartacus workout, named after the famous Ancient Roman slave and military leader, is going to kick you your butt.

Getting ripped and toned isn’t always easy, and it really takes a complete lifestyle shift to maintain for the long-term. The Spartacus workout and diet plan is focused on attaining a gladiator level of fitness, keeping in mind the way of life in Ancient Rome.

The TV show, Spartacus: Blood and Sand and Spartacus: Vengeance, used extensive training routines to get their actors are in some serious gladiator shape, with tons of lean muscle mass and a low percentage of body fat.

This physique really mirrors the “ideal” male body in many ways – huge biceps and pecs, washboard abs, and strong legs that can squat 180lbs easily. So I’ve developed a workout plan to get you these same results – without the bloodshed!

The Spartacus Workout

This workout should be continued for about 6-8 weeks, before you start changing things up. You’re going to need to hit the gym 5-6 days a week to see serious results. The workouts incorporate a lot of total body exercises and interval training to really get you fit. I’m also including primarily dumbbell and barbell lifts to reflect more natural body movements. Here’s the plan…

Start each workout with 10 minutes of moderate-intensity cardio to warm up your muscles.

For each exercise, aim for 4 sets of 8-12 reps or lift to muscle failure.

Monday – Legs & Shoulders

• Barbell Deadlifts (view exercise)
• Lunge & Shoulder Press Combo (view exercise)
• Squat & Shoulder Press Combo (view exercise)
• Standing Calf Raises (view exercise)
• Lateral Shoulder Raises (view exercise)

Tuesday – Chest & Triceps

• Dumbbell Chest Press – Flat (view exercise)
• Dumbbell Chest Press – Incline (view exercise)
• Lying Tricep Press (Skull Cruchers) (view exercise)
• Dumbbell Flye – Flat (view exercise)
• Seated Tricep Press (view exercise)

Wednesday – High Intensity Interval Training

• 30-45 Minutes of HIIT training.
• See my article on HIIT here.

Thursday – Back & Biceps

• Dumbbell Rows (view exercise)
• Pull-Ups (view exercise)
• Upright Barbell Row (view exercise)
• Standing Dumbbell Curls (view exercise)
• Back Extensions (view exercise)

Friday – Legs & Abs

• Lunge Ab Twist (view exercise)
• Single Leg Deadlifts (view exercise)
• Squat & Kick (view exercise)
• Lateral Lunge (view exercise)
• Oblique Dumbbell Lifts (view exercise)

Saturday (Optional) – High Intensity Interval Training

• Another 30 minutes of HIIT to round out the week.

The Spartacus Diet

To really see the effects of the Spartacus workout, it’s crucial that you have a clean diet low in bad fats and carbs. I recently reviewed the Paleo Diet, which I think would complement the Spartacus workout nicely. Read more about The Paleo Diet here.

In addition to eating whole foods and cutting down on fats and carbs, I also recommend a few supplements that will get you into gladiator shape in half the time. Check these out:

• MHP Probolic-SR Muscle Feeder – A time-released protein supplement to support muscle growth.
• Muscle Pharm Assault – A pre-workout supplement to help you get the most out of your Spartacus workout.
• Scivation Xtend – A branched chain amino acid supplement to aid in muscle recovery and development of lean muscle mass.

Have any questions or feedback about the Spartacus Workout? Please leave a comment below…

Strength Training Workouts

In addition to losing weight, packing on lean muscle is one of the most common desirable fitness goals many of you are looking for.

And it makes sense – gaining lean muscle mass is a key factor in getting fit and ripped!

There are a number of things you need to keep in mind if your goal is strength training and lean muscle gain. Let’s take a look at 3 key factors before we get to the workouts…

Frequency – The first thing you need to be thinking about in your strength training routine is frequency of workouts. Depending on your goals, this can really be a major factor in making gains. If you’re just looking to lose a few pounds, then you should probably be hitting the weights 3-4 days a week at a upper/lower body split (alternating between upper and lower body workouts).

If you’re more serious, however, then you should adopt a more advanced split at 4-5 days a week (or more). Here’s an example of an advanced strength training split: Monday – Back & Biceps; Tuesday – Legs; Wednesday – Chest & Triceps; Thursday – Abs & Core; Friday – Shoulders. You can change it up, but make sure you give yourself 48 hours between workouts for the same muscle group.

Intensity – Secondly, you need to understand the reasoning behind number of sets and reps. A set is one full series of lifts until muscle fatigue or failure is reached, and a rep is one single lift or extension in that series.

One set is still exercising your muscles, but the reason we recommend at least 3-4 sets is so that we can get closer to complete muscle fatigue. By doing so, you’ll get better gains and more noticeable increases in muscle mass. Number of reps, on the other hand, is a strength training factor that you can change and adjust based on your goals. Low reps (6-8) at high weight can really help pack on the mass and increase strength, whereas slightly higher reps (10-12) at lower weight can help you build lean muscle mass.

Variety – Changing things up is absolutely essential if you want to keep making gains in size and strength. Your body and muscles get bored and will eventually stop responding to the same old routine. I recommend changing things up at least once a month. This can mean introducing a few new strength training exercises, changing the order of your exercises, or trying more advanced lifting techniques like supersets, pyramid sets, or 21s.

Okay, now let’s look at some powerful strength training workouts aimed at major muscle groups – chest, legs, and back. Remember to be aware of the 3 factors we just reviewed, and tailor your strength training workouts to your own fitness goals!

Strength Training Workouts

Strength Training Workout for Chest

• Flat Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Cable Pec Flyes (view exercise)
• Dumbbell Chest Press (view exercise)
• Dumbbell Chest Flye (view exercise)
• Pushups on Bosu Ball (view exercise)

Strength Training Workout for Back

• One Arm Dumbbell Rows (view exercise)
• Cable Lat Pulldown (view exercise)
• Bent Over Barbell Row (view exercise)
• Cable Seated Row (view exercise)
• Bent Over Lateral Cable Extensions (view exercise)
• Back Extensions (view exercise)

Strength Training Workout for Legs

• Barbell Squat (view exercise)
• Dumbbell Lunge (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• One-Leg Barbell Squat (view exercise)
• Seated Leg Extension (view exercise)
• Lateral Lunge (view exercise)

One more thing…

Looking to get the most out of your strength training workouts? Don’t forget to supplement with a high quality protein like Gaspari Nutrition Myofusion. You may also want to add in another great product by Gaspari which is very powerful for your pre-workout nurition: Gaspari Nutrition SuperPump MAX. It will give your muscles the stamina and energy they need to get out those extra pumps!  And of course if you want even more bang check out Top 10 Workout Supplements for Women or Top 10 Workout Supplements for Men.

Have any questions or feedback about strength training workouts? Please leave a comment below…

Workout Motivation

Here’s a truth we all know about working out: Everything depends on staying motivated.

But there’s another truth that many people don’t realize (or want to believe): Seeing results and staying motivated is going to take a lot of hard work!

This is the thing that most people ignore when they start a new workout or fitness routine. They want the body of a fitness model, but they believe all the hyped up ads and TV commercials about there being a quick fix to it all.

Well believe me when I say this. Although there may be some truth underlying all that advertising, there’s never a quick fix to getting ripped. There isn’t a pill or piece of equipment on the market that’s going to give you overnight results.

So let’s look at how to really stay motivated in your workouts!

Workout Motivation Tips

1. Set realistic and Attainable Goals – May seem simple enough, but most people overshoot things a bit when it comes to setting fitness goals. Be real, and base your goals on what you know you can do and the time you have to do it. Gaining 5 pounds of muscle in a month is probably realistic. Gaining 15 pounds in that time is not!

2. Make Your Workouts Part of Your Life – Another simple one, right? But this is extremely important to your success. You need to schedule your workouts and treat them like a part-time job. You can’t give yourself any excuses, no matter how tired or strapped for time you are. You’re going to have to do a lot of self-talk, but trust me, if you stick to those 4 or 5 days a week, you WILL see results.

3. Visualize Your Goals – Giving yourself a constant reminder of where you want to be can be really helpful. Find a picture or a series of picture and pin them to your bathroom mirror, or the inside of your gym locker. Seeing your goals regularly will remind you of what you’re working so hard for!

4. Always Push Yourself – I’m not going to beat around the bush here. You need to push yourself. If you’re not prepared to work hard and really get out of your comfort zone (physical or mental), then you’re probably not ready to get serious about your workout goals. It’s going to take hard work, and the sooner you accept that, the sooner you’ll be on your way to fitness success.

5. Do Your Research – One of the best perspectives you can take on working out is to treat it like a learning experience. There’s a lot to learn about proper lifting, targeting muscles, and challenging new muscle growth. Do your reading, and your workouts will be better informed.

Another important area to research is supplements. There’s a lot of crap out there, but there’s a lot of helpful ones that can help you get through those tough days at the gym. If you have an open mind with this, here’s what I recommend for anyone serious to get great results in the shortes time possible:

• A satisfying, muscle-building whey protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
• A pre-workout energy and endurance booster like Gaspari Nutrition SuperPump MAX.
• An intra-workout BCAA (branched chain amino acids) supplement to support recovery, like Scivation Xtend.
• And finally, a glutamine supplement to maximize your results, like Optimum Glutamine.

Workout Motivation Conclusion

Remember, it’s going to take some hard work! Get real about your fitness goals, accept that you can’t attain perfection overnight, and you’ll be way ahead of the game. Trust me, I’ve been there!

Have any questions or feedback about workout motivation? Please leave a comment below…

Ryan Gosling Workout

There’s no doubt about it, Ryan Gosling is currently one of the hottest male actors in Hollywood.

And there’s a good reason for it – his workouts.

Let’s face it, the guy’s in amazing shape. His edgy and even comedic roles (‘Drive’, ‘Crazy Stupid Love’) have led him to the gym, and whatever he’s doing, he’s doing it well. In the last couples years he’s gotten totally ripped and packed on some killer lean muscle!

So how does he do it?

Ryan was pretty skinny as a teenager, so he didn’t have a lot of trouble staying lean. But that doesn’t mean diet hasn’t played a role. He’s really had to eat right and get tons of protein to bulk up the way he has. Protein shakes are crucial! Here are the top picks for protein supplements – a critical component of any Ryan Gosling workout routine:

• Gaspari Nutrition Myofusion – A high-quality, tasty protein supplement.
• Optimum 100% Natural Whey – A great protein supplement for mixing into fruit smoothies.
• MHP Probolic-SR Muscle Feeder – A highly effective sustained release protein to keep your muscles fueled for hours.
• Vega Complete Whole Food Health Optimizer – This is a great option for all the vegans out there!

Okay, let’s get to the workouts! Ryan’s workouts have focused on intense weight training routines aimed at incorporating strength training and more advanced bodybuilding techniques. If you want to pack on this kind of muscle, you need to really focus on muscle strength and endurance.

Start with a 6-week period of high-weight/low-rep sets (for example, 3-4 sets at 6-8 reps) in order to pack on the muscle. You’ll also make huge gains in strength during this time. Then spend the next 6 weeks doing higher rep sets (aim for 10-12 reps per set). This will help you lean out while still building muscle and burning extra calories. Keep alternating between these cycles, taking at least a 5-day rest in between.

And remember, Ryan Gosling spent a lot of time in the gym to get in this kind of shape. So if you’re really serious, you need to be hitting the weights at least 4-5 days a week. Ryan’s workouts are really focused, so you need to dedicate each workout to only a couple muscle groups at most. Combine this with some short-duration/high-intensity cardio 4 days a week, and you’ll be on your way to getting ripped, lean muscles like Ryan!

Here’s my version of a killer Ryan Gosling workout…

Day 1 – Chiselled Back & Biceps

• Standing Dumbbell Bicep Curl (view exercise)
• Cable Lat Pulldown (view exercise)
• Lying Bicep Curl (Facing Bench) (view exercise)
• Cable Seated Row (view exercise)
• One Arm Dumbbell Row (view exercise)
• One Arm Concentration Curl (view exercise)

Day 2 – Strong Lower Body

• Deadlifts with Barbell (view exercise)
• Barbell Squat (view exercise)
• Leg Curl Machine (view exercise)
• Leg Press Machine (view exercise)
• Dumbbell Lunge (view exercise)
• Seated Calf Raise (view exercise)

Day 3 – Ripped Chest & Triceps

• Decline Barbell Bench Press (view exercise)
• Flat Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Tricep Dip (view exercise)
• Cable Pec Fly (view exercise)
• Tricep Cable Extension with Rope (view exercise)

Day 4 – Rockhard Abs & Core

• Ab Twist with Plate or Ball (view exercise)
• Hanging Leg Raise (view exercise)
• Back Extension (view exercise)
• Ab Crunch with Stability Ball (view exercise)
• Oblique Dumbbell Side Bend (view exercise)

Day 5 – Killer Shoulders

• Seated Bent Over Shoulder Raise (view exercise)
• Military Press with Barbell (view exercise)
• Lateral Raise with Dumbbells (view exercise)
• Barbell Shrug (view exercise)
• Single Arm Shoulder Press (view exercise)

One more thing…

To really get the most out of your Ryan Gosling workout routine, try a pre-workout supplement like Gaspari Nutrition SuperPump MAX. This will help give your muscles the energy they need to get out those extra pumps!

Have any questions or feedback about the Ryan Gosling Workout? Please leave a comment below…

How to Build Biceps

I’ve been working out for quite a while, but if there’s one muscle group that been especially frustrating, it’s my biceps.

For some reason, no matter how hard I push them, they always seem to hit a plateau that takes forever to overcome.

But I’ve learned some tricks over the years too.

The same rules apply – change things up frequently to shock your muscles. But when it comes to building biceps, this is definitely the case. You need to change up your bicep routine constantly. When I do biceps, I never repeat the exact same routine on 2 bicep days in a row. At the very least, I try to alternate between 2 different combinations of bicep exercises.

I also throw in some different techniques, like supersetting my bicep and back muscles. Drop sets can also be extremely effective for your biceps. This means performing sets which consist of 3 different staggered weights (for example, 40 lbs, 30 lbs, and 20 lbs). When you reach exhaustion on the highest weight, immediately move to the next highest and continue your reps, until finally dropping to the lowest weight. One cycle equals one set. Perform 3 full sets and you’ll see why this is such a great technique!

Another trick is to challenge your biceps individually rather than at the same time. Barbells can offer great options in your bicep workout, but they leave a lot of room for one arm to work harder than the other. I’m a big fan of concentration curls with dumbbells, as these really focus in on the biceps.

Form is another big one. Many people get stuck in the same way of lifting when it comes to biceps, but the reality is, there are a ton of options and different ways of lifting. When it comes to dumbbell curls, the proper basic form is to let the dumbbells hang straight down from your shoulders. Then, without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Make sure you pause for a few seconds, and then slowly lower the weights back to starting position.

A key point here is to completely straighten your arm on every release. Otherwise, you’re not getting the full extension and contraction of the biceps. Your speed on your release is also important – make sure you release speed is at least double that of your contraction speed. This will ensure maximum results.

Variety in any bicep exercise or curl can easily be attained by alternating hand positions. You can start with palms facing forward (classic position) or palms facing inward (as in a hammer curl). You can also start with palms facing inward and rotate outward as you bring the weight upward, as in a supinated dumbbell curl. If you’re also making use of barbells, cable weights, and machines, the possibilities really are endless!

If you’re looking for some effective bicep exercises, check out my Ultimate Biceps Workout Plan here!

If you’ve currently found yourself in a bicep plateau, I highly recommend investing in an energy-boosting supplement like Muscle Pharm Assault, a pre-workout complex designed to take your weight lifting to the next level. A quality protein supplement like Optimum 100% Casein Protein is also key to seeing great results and building bulging biceps!

Have any questions or feedback about how to build biceps? Please leave a comment below…

How to Tone Arms

Toning any part of your body can be a bit of a challenge, depending on your goals and experience.

And although spot toning (toning a specific part of the body) can be especially difficult, arms are a common body part in need of toning.

Many women complain of “flabby” arms, even if they’re not carrying a lot of weight everywhere else on their body. But just because the rest of you isn’t overweight, that doesn’t mean that your whole body isn’t in need of some toning. The truth is, if your arms need to be toned, this is probably true for the rest of your body.

So how can you tone your arms?

The first step to toning your arms is to simply get in better shape and burn more calories than you’re currently burning. This will help to burn off any fat deposits that might be giving you those flabby arms.

A great jumpstart to any fat-burning routine is to take a natural weight loss supplement like NOW Green Tea Extract or Irwin Naturals Green Tea Fat Metabolizer. These are great options for boosting your metabolism and seeing faster results. And of course diet is key – cut down on sugar, fat, and sodium (it leads to water retention), and increase your intake of fiber, protein, and vitamin-rich foods.

Adding or increasing your cardiovascular exercise is also a highly effective method. You should aim for at least 30 minutes of cardio exercise 4-5 days a week to see significant results. Although cardio is great, high intensity interval training (HIIT) can give you twice the kick in half the time. Check out my article on HIIT here.

But all of these things are only going to help you burn some extra fat and calories. Although this is important, it likely won’t be enough to give you the toned arms you’re looking for.

So what’s the missing piece?

Resistance training, simply put.

If you’re not already incorporating weights into your fitness routine, you need to start today. Combined with a reduced body fat percentage, nothing will give you a more toned look than lean muscle mass. Lean muscle mass helps to smooth out and tighten your body, and it doesn’t take much time to notice the results.

And don’t worry, you’re not going to bulk up. Stick with high reps (12-15) and moderately intense weight, and you’ll burn calories while toning up. If arms are your major concern, then you can definitely focus on this area, but I promise you’ll have the best results with a full-body approach.

To focus on toning your arms, here are some great exercises I recommend. All of these exercises focus on your biceps and triceps (the major muscle groups in your arms).

Arm-Toning Exercises

1. Alternating Bicep Curls (view exercise)
2. Seated Triceps Press (view exercise)
3. Bicep Curls (Facing Bench) (view exercise)
4. Lying Triceps Extension with EZ Bar (view exercise)
5. Cable Tricep Push Down with Rope (view exercise)
6. Concentration Curls (view exercise)
7. Cable One Arm Triceps Extension (view exercise)

One final word on getting toned arms…

Don’t forget to support your lean muscle mass with a high-quality protein supplement. You’d be surprised at the difference this can make! Check out my favorite, Gaspari Nutrition Myofusion. The Delicious Vanilla tastes great!

Have any questions or feedback about how to tone arms? Please leave a comment below…

Cardio Exercises at Home

If you’re like me, you probably find yourself strapped for time when it comes to workouts. And let’s face it, life is hectic.

This is why home workout routines have come in handy over the years. A lot of people avoid home workouts because they think they’re less effective. And I’ll admit, a lot of stuff out there is pretty weak. But when done right, home workouts can be just as intense as the gym.

This article reviews some of the best at-home full-body cardio exercises and fitness options. Remember, you can do a lot more than going for a walk or run!

Cardio Exercises at Home – Easy Options

Like I said, there’s a lot more you can do at home than just going for a walk or run. But that said, don’t throw these options out altogether. If you have the time, going for a 30-minute walk or run can burn a ton of calories and energize your day.

Jumping Rope

Jumping rope is super effective and burns a ton of fat and calories in very little time. What’s also great about jumping rope is that it’s a total body workout. You’re engaging your upper and lower body, and by engaging your core muscles, you can also get a decent core workout in there.

For a great jump rope workout, I highly recommend the LCD Digital Jump Rope. It’s great for tracking your progress and keeping you on track with your goals of staying toned.

The best part of jumping rope is that interval training is naturally a part of it. You can mimic my High Intensity Interval Training routine with the jump rope.

Exercise Ball

Exercise balls are probably one of the most versatile pieces of home fitness equipment. You can get a great ab and core workout with this one item. You can also use it in a number of leg exercises or make your upper body workouts more challenging. Here is a full exercise ball ab workout

Here’s a great exercise ball package that includes a pump and a DVD with a ton of home exercises – Xercise Ball Package With DVD And Pump.

Toning Bands

Toning tubes and stretch bands can be incorporated into nearly any exercise, and they’re highly effective at adding variable levels of resistance in a muscle toning routine. You can go for lighter resistance with these Latex Stretch Bands or add on the pump with these Adjustable Resistance Toning Tubes. You can check out my Home Workout No Equipment article for ideas of using these cables.

Cardio Exercises at Home – Taking Things to the Next Level

If you’re looking to take things up a notch, or you’re moving your workouts from the gym to your home, then you should consider one of these great at-home options:

P90X

P90X is by far one of the most effective at-home fitness programs. It’s super intense and some of the workout can be fit in to a 30-60 minute window. Tons of celebrities have had amazing results with this program. Click here to check it out – P90X.

Hip Hop Abs

This is another popular ones, and for good reason. This is an innovative way to incorporate some intense ab workouts into your day and have some fun at the same time. Click here for more info – Hip Hop Abs.

Insanity Workout

This one isn’t for beginners, but don’t be scared to jump in to soon. This is an intense, full-body conditioning and fitness program that will get you ripped and toned in just 60 days! Check it out here – Insanity Workout

Cardio Exercises at Home – Conclusion

Any of these options are effective at getting you burning calories and feeling in shape. Remember, it all depends on your own goals and the amount of time you can commit. If you want to track your fitness progress through any of these exercises, consider investing in this Omron Heart Rate Monitor. It can help get you feeling motivated!

Have any questions or feedback about cardio exercises at home? Please leave a comment below…

10 Minute Fat Burning Workout

Tight on time? Finding it hard to fit in those extra fat-busting workouts?

Time is an issue for all of us, and it’s one of the biggest complaints from my clients trying to lose weight. And the truth is, real weight loss requires a decent amount of time and effort, so it’s no wonder people get frustrated.

Over the years, I’ve tried to offer up some effective workouts that can be fit into tight schedules or used on busy days. So here’s a 10 minute fat burning workout to get you shedding the pounds on days when you just can’t seem to find the time!

The 10 Minute Fat Burning Workout

This 10-minute workout incorporates 4 different fat-busting exercises. All you need is a set of dumbbells, so this workout can easily be done at home or at the gym. Cycle through these exercises, performing each one to exhaustion or failure.

1. Alternating Standing Oblique Crunches

Standing with your arms overhead, bring your left elbow and right knee together, then return to starting position. Repeat on your other side, switching to right elbow and left knee. Make sure you keep your back straight and your abs engaged throughout the movement. To get more intense, hold a light dumbbell in each hand. (view image)

2. Forward Lunge with Lateral Raise

Stand in a lunge position, holding a dumbbell in each hand. Bend one knee until your front thigh is parallel to the floor. As you bend, raise your arms to shoulder height. Then return to starting position. Repeat the same number of reps on each side. To get more intense, hold the lunge longer or try a heavier weight. (view image)

3. Single-Arm Dumbbell Swing

Stand in a squat position with your feet wider than hip-width, with your toes facing forward. Hold one dumbbell between your knees and get in a squat position, swing arms up and straight ahead as you push out of the squat. Hold the squat for longer to get more intense. (view image)

4. Single-Leg Hip Raise

Lie on your back flat on the floor. Bend one leg at the knee and hold the other leg straight up in the air. Raise your hips off the ground and hold for 5 seconds. Then return to the floor. Switch legs, repeating the same number of reps on each side. To rev this one up, use a resistance band or add ankle weights. (view image)

Remember, I don’t endorse 10 minute workouts on a regular basis, but I also understand that life is busy, and sometimes we have days when a full workout isn’t going to happen. This 10 minute fat burning workout is a great option for those days. It will help keep your metabolism up and your body burning calories.

If you’re looking for an extra kick in your diet, then I also recommend adding a natural metabolism booster like Irwin Naturals Green Tea Fat Metabolizer. And for those who are more intense with their workouts, try this Basic Fat Loss Stack – it will really get you burning fat and losing weight!

Have any questions or feedback about this 10 minute fat burning workout? Please leave a comment below…

Best New Exercises

Getting to the next level and seeing results with your training only happens when you get outside of your comfort range and try different new challenging exercises.

As a personal trainer, I’m a strong believer in a workout that is packed full of variety. Boredom and plateaus are some of the biggest roadblocks in any fitness or weight loss routine, and it’s up to me to provide my clients with the tools to overcome them.

On top of that, it’s a new year. So what better time to offer up some killer new exercises? These ones are sure to add the variety you need to your workout. Remember, your muscles get used to the same exercises over time and eventually stop responding in the same way. Changing things up with a few new exercises can jumpstart your muscles and get you looking ripped fast!

Ready for these? Let’s get to them…

Best New Exercises for 2012

1. Cable Face Pull with Rotation (Upper Back)

Attach a rope to the high pulley of a cable station and grab each end with separate hands. Step back from the station a few steps until your arms are straight right out in front of you. In one single movement, pull the middle of the rope towards your forehead as you push your elbows out, bending your arms. The key here is to squeeze your shoulder blades together as you bring your arms back. Pause, return your arms to starting position, and repeat. (view image)

2. Single-Leg Bench Squat (Quadriceps)

Stand on a preferably solid bench and have your shoulder blades back. As you bring your arms straight out and up in front of you, raise your right foot and flex so that your toes are up in the air. Get the right balance on your left foot and start to bend your left knee slowly lowering your body until your right heel almost touches the floor. Pause, then push through your left heel up in a nice controlled manner. After doing 10 reps switch to the other foot. (view image)

3. Incline Dumbbell Curl (Biceps)

Find an incline bench (about 50 degrees) and grab a pair of dumbbells (a bit lighter than your typical dumbbell curl). Grip the dumbbells with your thumbs almost touching the outside head of each dumbbell. Lie back on the bench and relax arms so the dumbbells hang straight down below your shoulders. Make sure your palms are forward-facing. Being to bring the dummbells toward your chest but keep your elbow steady and in the same position. Pause, slowly lower the weights, and repeat. (view image)

4. Pushup Extreme (Chest, Triceps, & Shoulders)

This one puts a spin on the classic pushup by challenging your shoulders in a new way. Get into the pushup position with hands slightly further apart than shoulder-width and elbows almost completely straight. Lower your body, ensuring your back stays straight, until your chest almost touches the floor. Hold for one second, and push up, but as you push up lift your upper back toward the ceiling, engaging your shoulder blades. Pause again, and repeat. Aim for 3 sets of 14 reps. (view image)

5. Incline Easy-Bar Triceps Extension (Triceps)

On an incline bench (about a 25-degree angle), grab an Easy curl bar using an overhand grip, with your hands a little less than shoulder-width apart. Lie back on the bench, and lift the bar so that you’re holding it above your forehead, your arms extended straight above you (perpendicular to the floor). Now lower the bar but keep your elbows in the exact same position throughout the movement. Your forearms should get to be parallel to the floor and feel the burn in your triceps. Pause, and lift the bar to starting position and repeat. (view image)

Best New Exercises – Conclusion

There you have it, 5 new exercises to jumpstart your gym routine. As always, and if you’re not already, taking a high quality protein supplement is another great way to rev up your workout and pack on the extra muscle. Check out Gaspari Nutrition Myofusion, which is hands down one of the best-tasting proteins on the market.

Have any questions or feedback about these new exercises? Please leave a comment below…

Flexibility Training Routine

When it comes to weight loss and training elements the biggest missing part for most people is ignoring flexibility training.

Flexibility training seems to get left in the dust but is one of the most important parts in allowing your muscles to relax, recover and grow while keeping your joints healthy.

What I will provide you in this session are stretches which fully allow the connective tissue between muscles and your bones to expand and separate allowing your muscles to really strengthen in the most healthy way possible.

Does this grab your attention or do you still feel like stretching is a waste of time?

Well the fact of the matter is that you may be training hard and spending endless hours in the gym but not getting the results you think you should be getting. If that is the case then actually reducing your time lifting weights/doing cardio and spending it instead on flexibility may give you exactly that edge you’ve always wanted to get.

You see with stretching you are also getting better circulation and blood moving to your sore muscles allowing for the above mentioned growth and strength, but there is also one more benefit. Your muscle shape also improves and hence why the most modern fitness and bodybuilding athletes spend a considerable amount of time working on their flexibility as well.

Let’s get to the routine…

Flexibility Training Routine

It is always advisable to do your flexibility training when your muscles are warmed up. Stretching before workouts is old-school and is no longer recommended by kinesiologists or physiotherapists as it puts too much stress on muscles that aren’t warmed up and ready to be stretched.

Some studies have actually shown a reduction in strength when this is done so get in at least a 5 minute light-sweat warm up if you still find it it helps you increase your range of motion during exercise.

View images below for the correct placement and hold the stretch for 15-30 seconds at a time. Pick and choose depending on what areas you worked out that day:

Triceps flexibility (view image)
Triceps & Shoulder flexibility (view image)
Shoulder flexibility (view image)
Rotator flexibility (view image)
Neck flexibility (view image)
Chest flexibility (view image)
Quadriceps flexibility (view image)
Lower back flexibility (view image)
Hamstring & lower-back flexibility (view image)
Hamstring flexibility (view image)
Forearm flexibility (view image)

Now if you are finding that your muscles are still quite sore for days after your workouts then you will want to make sure your post workout nutrition is spot on aiming to have a good protein/carb ratio within an hour of your workouts. These supplements are also made specifically for helping with recovery:

• Scivation Xtend
• Optimum Glutamine
• Platinum Hydrobuilder
• Recovery Stack
• USPlabs PowerFULL
• Advanced ALLFLEX
• Superior Amino 2222

Have any questions or feedback about this flexibility training routine? Please leave a comment below…

Ab Workout Routine Amplified

No matter how many ab workout routines you may have tried I’m going to put together one here that pushes you to your limits and it’s all done in a power 30 minute session.

The great thing about this ab workout routine is that even if you can’t complete it you can break it down and reduce the repetitions to suit your level, and yet have that ultimate goal to reach.

Before we jump right in I’ll give you one more nugget of wisdom here that you may have forgotten about.

Working your abs means hitting it at all angles and this includes all your core muscles which run through your sides (obliques) and lower back. But it goes one step further as you need to also blast away some fat through some intense cardio in order to see those ab muscles.

Are you ready for this???

The 30 Minute Ab Workout Routine

As with any workout you want a good 5-10 minute warm up which will get you to a light sweat. You can do this with the elliptical, treadmill or any other cardio machine which gets your entire body moving.

Ok now you’re going to do these exercises back to back and then follow it with 1 minute of jumping rope (or stair climber machine as replacement). Once you’ve done that entire circuit you are going to repeat it 2 more times for a total of 3 sets of the entire circuit:

40 Mountain Climbers with bosu (view image)
30 seconds plank with bosu (view image)
20 Ab Crunches on bosu ball (view image)
10 Bicycle crunches on bosu (view image)

Ok, here’s the next circuit same style as above but instead of jumping rope you are going to do 1 minute of burpees (view image), here are the exercise to perform back to back:

30 seconds side plank on each side (view image)
20 Ab Crunches with Legs Raised (view image)
10 Stability ball back extensions (view image)

Ok by now you should be getting quite fatigued and you can either stop here or go for another round! Instead of burpees you will now switch to 30 seconds of jumping jacks. Here are the exercises to run back to back:

20 ab twists (view image)
10 ab roll outs with stability ball or wheel (view image)
10 hanging leg raises (view image)

There you have it! What you’ll find is quite special about this routine is that it will really get your heart rate up and your metabolism burning fat like mad. But due to intensity you will need to have a smart post workout nutrition plan otherwise you will get into muscle breakdown phase. Try a tasty and slow digesting protein like Optimum 100% Casein Protein, so it can gradually and continually help feed your muscles. I usually also add a few scoops of BCAA’s (branch chained amino acids) like with Muscle Pharm Recon or Scivation Xtend.

If you are one of those impatient ones and want quicker results you may want to consider a Basic Fat Loss Stack to burn more fat around your midsection.

Have any questions or feedback about this amplified ab workout routine? Please leave a comment below…

15 Minute Treadmill Workout

Strapped for time? Need to fit in a quick workout?

When most of us think of fitting in a 15 minute workout, we probably don’t think of the treadmill.

But believe it or not, the treadmill can be an effective way to fit in a quick workout – if you do it right!

You may have heard a lot of talk lately about cardio versus non cardio workouts. The truth is, it all depends on your approach.

What often happens is people become complacent with cardio and they don’t challenge their bodies enough. Getting on a treadmill and doing the same workout every day isn’t going to give you the results you’re looking for.

You need to really hit it hard, just like any other workout. If you challenge your body in the right way, and change things up, the treadmill can be a great way to shed some extra weight, lean out, and stay fit.

The best way to do this is by introducing interval training to your treadmill workout. Interval training works by constantly changing things up and challenging your body throughout the workout. Generally speaking, interval training for cardio involves 1-2 minute intervals, alternating between high and low intensity.

This constant variability is not only good for burning calories and fat, but it’s also great for the health of your heart, lungs, and cardiovascular system overall. Trust me, nothing works up a sweat like interval training, and that’s what you need to be doing if you’re trying to get seriously fit!

So here’s a 15 minute interval treadmill workout – perfect for those days when you’re feeling rushed!

15 Minute Interval Treadmill Workout

One note: Before doing an intense workout like this your pre-workout nutrition needs to be spot on. For best results in supplying your muscles with the fuel they need try this protein smoothie about one hour prior to training: 1/2 a banana, 1 scoop of Gaspari Nutrition Myofusion and two scoops of Scivation Xtend, 1/4 cup ice, 1/4 cup water, 1/4 cup non-fat milk. You can also have this same smoothie immediately after your workout to replenish your muscles and keep you developing lean muscle mass.

Minutes 1 to 3: Walk (Warm Up)

Suggested Speed: 3.5 miles per hour
Incline: 0 percent

Tip: Use long strides and keep your shoulders down, chest lifted, and abs engaged.

Minutes 4 to 5: Speed Walk

Suggested Speed: 4 mph
Incline: 0 percent

Tip: Help your body adjust to the faster pace by swinging your arms for momentum.

Minutes 6 to 8: Walk

Suggested Speed: 3.5 mph
Incline: 4 percent

Tip: Inhale and exhale deeply throughout walk.

Minutes 9 to 11: Jog

Suggested Speed: 4.5 mph
Incline: 4 percent

Tip: Land on the ball of each foot. This will lessen the impact on your joints.

Minute 12: Speed Walk

Suggested Speed: 4 mph
Incline: 4 percent

Minutes 13 to 14: Jog

Suggested Speed: 5 mph
Incline 2 percent

Minute 15: Walk (Cool Down)

Suggested Speed: 3.5
Incline: 0 percent

15 Minute Treadmill Workout – Conclusion

There you have it, a great 15 minutes treadmill workout for those hectic days. And feel free to extend this workout for another 5, 10, or even 15 minutes. The intervals will help get you sweating in no time!

Have any questions or feedback about this 15 minute treadmill workout? Please leave a comment below…

High Intensity Training & Body Fat

Like many people out there, you may believe that burning body fat requires a lot of cardio especially if you are trying to tone your thighs and butt.

Although cardio can help you burn extra calories and fat, you may want to rethink things a bit.

The truth is, cardio is just okay when it comes to burning body fat. All in all, it may not really help you reach your long-term fitness goals.

So what’s the answer? High intensity training.

High intensity and high intensity interval training (HITT) are actually more effective methods of attaining a lean, toned body and burning crazy amounts of fat in shorter periods of time.

High intensity training involves really intense bursts of energy and physical activity that typically can only be maintained for a minute or so. A good example is sprinting, which effectively increases your heart rate in just a few seconds and has you burning a ton of calories and fat in the process.

High intensity training is also great for improving your lung capacity and for building lean muscle mass. You also won’t burn any muscle tissue, which is a major problem with sustained low intensity cardiovascular exercise, like jogging. These old methods of weight loss are not going to give you the toned physique you’re looking for.

In fact, I would recommend replacing all of your traditional cardio workouts with high intensity training. Sprinting is one great option. You can also make use of the cardio equipment at the gym by introducing intervals to your routine (check out my workouts Ultimate Treadmill Workout Routine & Elliptical Workouts). Rather than a steady pace, try alternating between 2-minute intervals of high and low intensity. This will help you make major gains in your cardiovascular capacity and have you burning a lot more fat.

Burpees are another great option for high intensity training, as are walking lunges. You can also incorporate high intensity training into your typical weight training program by alternating quickly between single sets of exercises that target different muscle groups. For example, performing a set of bicep curls followed quickly by a set of tricep kickbacks. Throw in some sprinting for good measure, and you’ll be working up a sweat in no time.

If you’re looking to change things up and get intense about your fat burning efforts, here’s what to do: For the next month, dedicate 2 of your workout days to high intensity training. That’s right, all you’re going to do is high intensity training exercises. These workouts probably won’t last as long, but trust me, you’ll feel the burn in no time.

Sprinting is a great option if you’re starting out and looking to get intense. It can be done outside, or you can make use of a local gym. But if you can’t find the right space, then utilize some cardio equipment and try interval training. Just make sure you really push yourself! It’s the only way to see results.

Make sure you follow up your high intensity training sessions with a good protein shake. Gaspari Nutrition Myofusion is a great option. Combined with a good post-workout supplement like Scivation Xtend, you’ll be on your way to seeing major reductions in body fat and a more toned physique!

Have any questions or feedback about high intensity training and body fat? Please leave a comment below…

Advanced Workout for Lean Muscle Gain

If you’ve been in and out of the gym over the past few months and just not had the drive to take it to the next level it’s time to shake it off and get ready to change things up.

This advanced workout is designed specifically for lean muscle gain in the shortest amount of time possible, so it’s going to kick your butt, there is a but though!

If you feel like you’re not quite at the advanced level then that’s ok too, just start out a little lighter and work up over a few weeks to get to this little by adding more and more of what is included below.

Afer all there’s no better time to tackle an advanced workout more than right now right? Stop making excuses and give it 150%. The good thing is that this workout is focused on training your muscles in a way that will shock them into growth and development. Over time, your muscles adapt to the same workout, so it’s critical that you change things up as often as possible.

Let’s get right to it…

Advanced Workout for Lean Muscle Gain

This advanced workout is a split workout program. This means that you won’t be working out your whole body in the same day. Instead, you’ll split up your workouts by muscle group. This particular workout splits things up in a way that should add a lot of variety to your routine.

The workout is a 4-day split, meaning you’ll work out a different group of muscles each day. The goal should be to do each workout once per week on different days. You don’t have to take a day’s rest between workouts since you won’t be focusing on the same muscles back-to-back.

For all exercises, aim for 3 sets of 8-12 reps. The slightly higher number of reps will ensure a leaner look, but drop down to 6-8 if you’re looking to do a little more bulking up. Rest for about 30-60 seconds between sets, and don’t forget to warm up before workouts and stretch after!

Day 1 – Chest & Calves

• Flat Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Cable Pec Flyes (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• Seated Calf Raise (view exercise)

Day 2 – Legs & Core

• Leg Press (view exercise)
• One-Leg Barbell Squat (view exercise)
• Seated Leg Extension (view exercise)
• Seated Leg Curl (view exercise)
• Hanging Leg Raise (view exercise)
• Ab Twists with Plate or Ball (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)

Day 3 – Shoulders & Triceps

• Lateral Dumbbell Shoulder Raise (view exercise)
• Tricep Dips (view exercise)
• Front Dumbbell Shoulder Raise (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Seated Rear Deltoid Raise (view exercise)
• Cable One Arm Triceps Extension (view exercise)

Day 4 – Back & Biceps

• Standing Dumbbell Bicep Curls (view exercise)
• Lying Bicep Curls (Facing Bench) (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• One Arm Dumbbell Rows (view exercise)
• One Arm Concentration Curls (view exercise)

Advanced Workout Supplements

And don’t forget to give your muscles the fuel they need to make it through these intense workouts. In addition to your workouts having the right nutrition is one of, if not the most important factor for you to really SEE the results.

• For women: Kre-a-fem is a powerful creatine formula made specifically for women wanting to increase lean muscle and yet not look bulky.
  For men: Muscle Pharm Battle Fuel is a pre-workout supplement to help increase your natural testosterone levels. This supplement will get you jacked up and performing at your peak muscle-building levels!
• USPLabs Jack3d is a pre-workout complex designed to take your weight lifting to the next level. This supplement will give you the edge you’re looking for at the gym!
• Universal Animal Flex is a complete joint support complex to help you recover from your intense weight training efforts and keep your joints lubricated.

Advanced Workout Cardio

Ok now to round it off you need to implements some intense cardio days. If you haven’t yet you can try my ultimate treadmill workout or you can take any cardio machine or cardio activity (jumping rope, biking, swimming, etc.) and apply high intensity interval training to it. Aim for 2 days a week for quick lean muscle results.

Have any questions or feedback about this advanced workout for lean muscle gain? Please leave a comment below…

Intermediate Workout for Fat Loss

A lot of workout plans out there focus on beginners, so I thought I’d offer up something for those who are past the beginner stage but not quite advanced.

How do you know if you’re at the intermediate level? The biggest indicator is probably how long you’ve been working out and what kind of equipment you’re used to. If you feel like you’re past the basic stationary gym equipment, or if you’re already used to using dumbbells and cables, you’re probably intermediate.

Another good indicator is if you can do 4 full pushups or 1 full pull-up. Being able to tackle exercises that use your body weight like this means you’re probably past the beginner level. And as for advanced, you probably already know if you’re there.

Either way, this intermediate workout is fantastic for quick and easy fat loss. It’s a full-body workout that can be completed at the gym or easily at home with just a pull-up bar and a few free weights.

If you’re trying to lose weight and burn fat, this total body workout will help you increase your resting metabolic rate and shed the pounds. Doing cardio is important for fat loss, but resistance training is just as important. Adding muscle mass means you’ll burn more calories and fat over the long run, because muscle mass has a direct impact on your metabolism (even when you’re in a resting state).

And don’t worry about bulking up. This total body workout is aimed specifically at burning fat and building lean muscle mass. You’d have to focus a lot more on each muscle group to really pack on the muscle.

So let’s get to it…

Intermediate Fat Loss Workout

This workout should be done 3 days a week for optimal results. A Monday-Wednesday-Friday schedule would be ideal, but do what works best for you. Just make sure you always take at least one day’s rest in between workouts.

For all exercises, aim for 3 sets of 12-15 reps each. Modify as you need, but this is a good starting point. Start with about 30 seconds of rest between sets. You will know you are using the right weight since the last rep should be almost impossible to complete.

• Ab Crunches with Legs Raised (view image)
• Lat Pullups (view image)
• Dumbbell Rows (view image)
• Pushups (view image)
• Dumbbell Flyes (view image)
• Dumbbell Lunges (view image)
• Standing Dumbbell Curls (view image)
• Squats with Dumbbells (view image)
• Tricep Extensions (view image)
• Dumbbell Press (view image)

You’ll notice that this workout is designed to hit all of the major muscle groups. It’s a great way to move past that beginner level and challenge your body in new ways. It will also help jump start your metabolism and get you burning more fat!

Make sure you follow up this workout with a good quality protein shake. Without a doubt a couple that are nice and creamy smooth without the calories are Gaspari Nutrition Myofusion or Optimum 100% Casein Protein, two of the best-selling products on the market.

Another great product that will help you take things to the next level is Scivation Xtend. It’s an amino acid blend that will aid in muscle repair and recovery, and will help you see results fast! If you find your fat loss efforts are still a challenge, you might also want to consider a Basic Fat Loss Stack to catapult you to the next level, a good investment after you look in the mirror and smile at the results.

Have any questions or feedback about this intermediate workout for fat loss? Please leave a comment below…

Beginner’s Workout for the New Year

The New Year is here, and that means it’s time to completely overcome any obstacle and succeed with your fitness resolutions.

I thought I’d start with something for all the beginners out there. Why? Because nothing’s more intimidating than hitting a gym or starting a weight-lifting routine for the first time. But I’m going to make things simple for you.

This workout will offer you everything you need to get your fitness resolution into gear! Let’s start 2012 in the right frame of mind…

Beginner’s Workout Tips

Before we get into the workout, let’s go over the basics when it comes to resistance training and lifting weights.

First, if you’re a beginner, you need to understand that there’s no risk of bulking up, so don’t be scared to challenge yourself and lift heavy. That being said, start out with an eye for detail and make sure you’re lifting right and getting comfortable with the equipment. You should consider your first couple weeks as an orientation of sorts.

When it comes to number of reps and sets, I’d start out at 10-15 reps for 2-3 sets depending on your goals. Generally speaking, lifting heavier weight at lower reps is better for gaining strength and mass, while lower weight at higher reps is better for gaining lean muscle mass and toning up. And if you’re strapped for time, one set is definitely enough to lead to results.

You should also be paying attention to your diet and make sure you’re fueling your muscles so that you can see fast results. I recommend adding a protein supplement like Gaspari Nutrition Myofusion to your diet. You can also improve muscle recovery with an amino acid supplement like Scivation Xtend. And of course, don’t forget to take a multivitamin. I recommend Optimum Opti-Men and Optimum Opti-Women.

Finally, make sure you change things up regularly so that you don’t get bored. When it comes to motivation, you need to keep things interesting. Alternate the group of muscles you focus on, or simply try new exercises or equipment each day. And remember, warm up before every workout for at least 10 minutes on a piece of cardio equipment, and make the effort to stretch after each workout. This will prevent injury and ensure adequate recovery.

Now let’s get to the workout…

Beginner’s Full-Body Workout for the New Year

For each of these exercises, really focus on the movement of the weight and make sure you’re moving at a steady speed. When you lift the weight or contract the muscle, you should count to 2 (one one thousand, two one thousand). When you release the weight, you should count to 3, making sure you control the movement back to starting position. As for breathing, you should be breathing out on the contraction and in on the release.

This workout targets your full body, so you can hit the gym 3 days a week with at least one day of rest in between workouts.

• Exercise 1. – 3 sets Squats (view exercise)
• Exercise 2. – 3 sets Deadlift (view exercise)
• Exercise 3. – 3 sets Seated Calf Raise (view exercise)
• Exercise 4. – 3 sets Barbell Bench Press (view exercise)
• Exercise 5. – 3 sets Barbell Rows (view exercise)
• Exercise 6. – 2 sets Shoulder Press (view exercise)
• Exercise 7. – 2 sets Standing Alternating Dumbbell Curl (view exercise)
• Exercise 8. – 2 sets Tricep Cable Pushdown (view exercise)

There you have it. Start your New Year off right with this workout and you’ll see results in no time!

Have any questions or feedback about this beginner’s workout for the new year? Please leave a comment below…

Home Workout in 30 Minutes

Now that the holidays are over for many of us, it’s time to get back into a good fitness routine.

But like me, this is probably still a busy time of year for you. The New Year is just around the corner, and who doesn’t want to look good when the clock strikes midnight?

So here’s a home workout that you can squeeze into your busy schedule – in just 30 minutes!

And what’s even better, this is a no-equipment workout. That’s right, you can get this 30-minute total body workout anywhere without any heavy gym equipment. Give it a try – you’ll burn up to 350 calories!

Ready? Here we go…

No-Equipment Home Workout – in 30 Minutes!

All you need is a couple light-weight dumbbells, and even if you don’t have these, don’t worry about it! These exercises are still intense without them!

• Jumping Jacks – Start with 2 minutes of jumping jacks to get warmed up.
• Side Lunges – Stand holding light-weight dumbbells. Step your right leg out to the side and bend your knee at 90 degrees. As you go into the lunge, reach your hands down on either side of your right foot, and push off with your right foot to return to starting. Repeat for 24 reps, alternating sides. (view image)
• Walking Lunges – Holding light-weight dumbbells, step forward with one leg and bend your knee at 90 degrees, dropping into a lunge. Then step forward with the other leg, and continue stepping into lunges, alternating between legs. (view image)
• Line Hops – Place a stretched out jump rope on the floor in a straight line. Step or hop sideways back and forth over the rope for 2 minutes.
• Side Plank Crunch – Lie on your left side, resting on your left forearm with your elbow bent, holding yourself up off the ground. Straighten your body with your feet stacked on top of one another. Engage your abs, and lift your core as high as possible, holding for 30 seconds. Then lower and repeat. Repeat on both sides. (view image)
• Fast Feet – Step quickly forward and backward over a stretched out jump rope. Do this for 2 minutes.
• Ab Crunch Toe Touch – Lie on your back, and extend your feet straight above you, keeping your legs as straight as possible. Engage your abs, and reach one arm to your toes, holding the other hand behind your head. Repeat for 24 reps, alternating between hands. (view image)
• Supermans – Lie on your stomach with your arms and legs extended straight out in front of your and behind you. Engage your core and lower back and lift your arms and legs off the floor as high as possible. Hold for as long as possible, and return to resting. Repeat 3-5 times. (view image)

Sound like a good workout? Trust me, it is! And in 30 minutes it can really pack a killer punch! Use this workout on days when you can’t make it to the gym or on days when you’re just too busy.

And don’t forget – always finish your workout with a good protein shake. Check out Gaspari Nutrition Myofusion or Optimum 100% Casein Protein, 2 of my personal favorites.

Have any questions or feedback about this home workout in 30 minutes? Please leave a comment below…

Functional Training

You’ve heard me talk a lot about resistance training, weight training, and strength training. These are all different ways of talking about exercise involving weight resistance.

You may have also heard of functional training, a specific type of training that’s growing more and more popular.

But what is functional training? And how can it help you reach your weight loss and fitness goals?

First, let’s look at the most basic definition of the word functional. Functional means “capable of serving the purpose for which something was intended.”

According to this definition, we know that all movements incorporate a variety of functions, using different combinations of muscles. But functional training attempts to condition the body in an unstable setting, using exercise balls, stretching bands and tubes, free weights, and plyometric exercises. By definition, functional exercises are compound exercises, which means they rely on multiple muscle groups.

By doing so, experts claim that the body is trained in a way that better conditions it everyday activities, movements, and functions. In effect, the training results in a more functional body, and things like balance and coordination are improved.

Functional training is effective for both athletes and fitness beginners. The main benefit of functional training is that it does not require heavy weights or expensive machines. And this makes sense, because we don’t spend our lives sitting in a leg-press machine or walking on a treadmill!

This is why functional training is such a great option for beginners, who may not have access to a gym or heavy equipment (or may find it intimidating). Functional training is also great for weight loss, as it engages the entire body and usually involves muscles that you don’t normally work out at the gym (like the ones we use for balance).

So here are some effective functional training exercises to get you started!

Functional Training Exercises

Functional Training Exercise: Squat Tosses – This one works on your abdominal and lower body muscles. All you need is a medicine ball, which you’re going to start off holding with both hands. Keep your feet at shoulder-width, and squat deeply into sitting position. Then engage your lower body as you rapidly push the ball overhead, returning your body to starting position. To make it more challenging, you can actually incorporate a jump as you return to starting.

Functional Training Exercise: Lunge with Arm Curl – This one develops your biceps, forearms, abs, back, and legs. All you need is a light set of dumbbell weights. Holding a dumbbell in each hand, engage in a reverse lunge while simultaneously curling the dumbbells. Repeat on opposite side.

Functional Training Exercise: Hand Walks – All you need for this one is your body weight, and it hits your hamstrings, shoulders, lower back, and abdominals all at once. Start in a standing position with toes touching. Bend at the waist, and walk your hand out in front of you as far as possible. Make sure you avoid hyperextending your back or caving in, and don’t bend your knees. Follow by walking your feet back to the original position, and repeat.

Functional Training Conclusion

Not only are these exercises functional, they’re also great additions to your workout routine if you’re getting bored or have hit a plateau. They’re also great options for home or outdoor workouts.

If you’re doing a lot of functional training, or training of any kind, I definitely recommend incorporating a good recovery drink. A combination of Optimum 100% Natural Whey Protein and Optimum Glutamine to follow up your workouts is a great and effective option. They will speed up your recovery time.

Have any questions or feedback about functional training? Please leave a comment below…

Fat Loss Workouts

I’ve given you some great tips for losing weight and burning fat, but you can never have too many right? In case you missed it, check out yesterday’s article on How to Lose Weight Fast here.

So I thought I would get even more specific with things and provide you with some effective options for fat loss workouts.

As I always stress, the most effective fat loss workout is one that incorporates both cardio and strength training. We’ll first dive deep into the reason behind it all and then go into variations of fat loss workouts which are guaranteed to give you killer results…

Cardio for Fat Loss

Cardio is important for a number of reasons. It helps you burn a ton of calories and fat (and even shed that extra water weight) during the workout, and increases your metabolism for that day. It’s also a great energy booster and helps improve your overall health.

Your options for cardio are endless. The treadmill, elliptical, stair master, and bikes are all great options at the gym. And it’s easy to change up these workouts by simply adjusting the incline and level of intensity.

If you’re not a big fan of the gym, or just need some variety, use the outdoors. Going for a brisk walk, a jog, or even a bike ride are all effective cardio workouts. Another great at-home option for short, intense cardio workouts is jumping rope. Check out the LCD Digital Jump Rope, a great fat burning tool!

Introducing interval training is a great way to revamp your cardio routines and take things to the next level. With interval training, the goal is to alternate between high intensity and low intensity in short bursts, maybe 1 or 2 minutes each at most. This will help you avoid plateaus and burn more fat fast!

Strength Training for Fat Loss

Strength training is one of the best things you can do for fat loss. Increasing your muscle mass means increasing your resting metabolic rate, which means your improving your body’s ability to burn fat and lose weight over the long-term!

Just like cardio, there are a number of effective strength training strategies for fat loss workouts. If you’re a beginner, the machines are a great place to start. If you’re a little more advanced, then your options can include free weights, cable machines, and hammer strength equipment.

With strength training, variety is key. You need to keep changing things up so you don’t get bored or hit a plateau. Your muscles respond best to new things. You can change things up by doing circuit training, supersetting, pyramids, or drop sets. You can also simply adjust the weight, number of reps, or width of your grip. All of these things will help you gain lean muscle mass, which will in turn lead to more fat loss!

If you’re a beginner to weight training, here are a few extra tips. First, always start with gaining strength and packing on some extra muscle. This means high weight and low reps. After 6 weeks or so, depending on your goals, I would switch things up and focus on lower weight and higher reps. This will help you tone up and show off those muscles you’ve been building! Keep alternating between these two goals for maximum fat loss and toning results.

Okay, now on to some killer fat loss workouts! Ready for these?

Fat Loss Workout #1 – Getting Started

This beginner fat loss workout requires just 3 days a week, but if you’re new to lifting weights then it’s sure to get you burning more calories and fat.

Aim for a Monday/Wednesday/Friday split, alternating between upper body and lower body workouts. Start with 30 minutes of cardio (change it up every day), and then 30 minutes of weight training. I usually recommend incorporating core and abdominal exercises into your lower body day, but do what works best for you!

Fat Loss Workout #2 – Getting Serious

If you’re past that beginner level, then you’re going to want to hit the gym 4-5 days a week. Make sure you get in at least 20 minutes of cardio each day, followed by at least 40 minutes of weight training.

You’re weight training routine should alternate between muscles. Dedicate a workout to the following muscle groups: legs, chest & triceps, abs & core, back & biceps, and shoulder. If you can only fit in 4 days a week, then combine legs and shoulders. This fat loss workout will get you toned and ripped in no time!

Fat Loss Workout #3 – Getting Intense

Okay, so if that last workout still doesn’t seem challenging enough, then it’s time to get intense. Keep the cardio to 15-20 minutes per day, but incorporate interval training to take it up a notch. As for your weight training, aim for 5-6 days a week, alternating between major muscle groups.

Just make sure you take at least one day of rest during this schedule. And constantly change things up. For the best fat loss workout, I recommend dedicating one day a week to high intensity interval training. Check out my article on HIIT here.

Getting the most out of your Fat Loss Workouts…

For the best fat loss results, I highly recommend the following supplements. These will help you build lean muscle, improve energy during your workouts, and burn more fat and calories!

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
• A pre-workout booster for energy and endurance, to help you get that extra pump. Try USPLabs Jack3d.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend.
• A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

Have any questions or feedback about fat loss workouts? Please leave a comment below…

Hugh Jackman Real Steel Workout

Hugh Jackman may just be one of the fittest lead males in Hollywood and he never shies away from any challenge when it comes to an action movie.

Lately he looked even more buff than usual as he hit the gym again for his action-packed role in Real Steel.

So how’s he getting so ripped? Keep reading to find out…

1. The Hugh Jackman Real Steel Diet

First, he knows how to eat right. Whenever he’s asked about his workout routine, Hugh Jackman always brings up diet. Not only does he eat health – lots of greens, very little fat and sugar – he also eats a ton of protein.

In one interview he even mentioned waking up in the middle of the night to have an extra protein shake! So whatever you do, you’ve gotta get the protein. Here’s how…

First, invest in one or two high quality whey proteins. I always have a couple different flavours on hand so I don’t get bored with them. I recommend checking out Gaspari Nutrition Myofusion. The Delicious Vanilla and Milk Chocolate flavors are amazing and will leave you feeling full and prevent you from eating junk food.

Second, use protein bars to snack on. There are some good ones out there and some bad ones. Two of my recommendations are Promax Protein Bars and Myoplex LIte Bars, or you can view my recent article on Best Protein Bars. Other ideas for snacking are non-fat Greek yogurt, almonds, and lentils.

2. The Hugh Jackman Real Steel Workout

For his workouts, Hugh Jackman hits it hard at the gym, and it definitely shows! He typically rotates between 2 phases of resistance training: muscle building and strength gaining. Each of these phases lasts 6 weeks, rotating over a 5 month period. If you already have a great workout routine then you can simply apply the principles below to follow Hugh’s training regimen. However, if you need a workout to reference then check out either Hugh Jackman’s Wolverine Workout or Chris Evans Workout for Captain America.

Phase 1: Muscle Building – For the muscle-building phase, the goal is to put on mass. This means lifting heavy and getting out 8-10 reps of each exercise. It also means working to failure, so you need to feel the burn!

Phase 2: Strength Gaining – For this phase, the goal is to gain strength. Why? Because increase strength means you’ll get more out of your next muscle-building phase! Here, you’re probably going to want the help of a trainer or friend.

You need to increase your weight even more, so that you’re only getting out about 3-4 reps before failure. Aim for 4-5 sets of each exercise. Add on the weight, but don’t lose your form!

Interval Training – For the last week of each phase, Jackman focused on high intensity interval training. This means doing short total body exercises and alternating between high and low intensity. You can do this to your cardio workouts as well. For a complete description of high intensity interval training, click here.

Hugh Jackman Real Steel Workout – Conclusion

It sounds intense, but if you want to get yourself into superhero, action star shape then it’s the workout for you! And if you’re worried about packing on too much mass, just increase the number of reps a bit. You may also want to consider taking an energy boosting supplement like USPlabs OxyELITE Pro, to keep you pushing through these workouts!

Have any questions or feedback about Hugh Jackman’s Real Steel workout? Please leave a comment below…

Scarlett Johansson Workout

Scarlett Johansson is no stranger to big budget action movies and superhero roles.

Now she’s returning to her role as the Black Widow for the upcoming Avengers movie.

And just like her last time around, she’s once again sporting a skintight costume – which means she’s been working out and getting fit!

But what is she doing to stay in such great shape?

According to her personal trainer, the secret to her superhero level of fitness was change. In fact, she changed things on a daily basis to prevent boredom and hitting plateaus.

Changing up your own workout routine is pretty easy, and there are a ton of options. Change the width of your grip, increase or decrease weight or number of reps, do extra sets, or try supersetting (alternating between sets of 2 different exercises).

Scarlett’s trainer also had her incorporating a lot of balance, core work, and coordination into her workouts. And don’t forget the resistance training. Scarlett did some serious strength training with weights and kettlebells – and it paid off!

So here are 4 of Scarlett Johansson’s favorite exercises to help get you in your own superhero shape. These exercises can be done anywhere without any equipment, and they should be done in a circuit, alternating through 3 sets of each.

1. Split Squat – Start in a standing position with your feet about shoulder width apart. Your arms should be at your sides. Squeeze your glutes and step back with your left foot into a lunge. Make sure you sink into the lunge slowly. Then push back to starting position, and repeat for 10-15 reps. Switch legs and repeat.

2. Flamingo Extension – From standing, bend your left leg slightly and raise your right foot behind you until your knee is at a 90 degree bend. Then slowly lean forward, bending at the hops, allowing your right leg to extend behind you. Extend your left arm in front of you to form a T. Make sure you engage your core, glutes, and shoulders throughout the movement. Hold for 5 seconds, and repeat for 10-15 reps. Switch sides and repeat.

3. Squat Jumps – Start in a standing position with your feet shoulder width apart. Keep your arms at your side, and lower into a squat (to your own level of comfort). Make sure your back is kept straight throughout. As you come up, engage in an explosive jump as high as you can, and then land softly and go right back into the squat. Repeat quickly 10-15 times without rest.

4. T Push-Up – Start in a push-up position with ands shoulder width on the floor. Lower yourself close to the floor, and as you push up, lift your left arm straight up to the ceiling and rotate your body while balancing on your right hand and edge of your right foot. Return to push-up position and repeat with the opposite side of your body. Do as many as you can until failure.

Scarlett Johansson Workout – Conclusion

These are some great workout options to get you in shape! You can incorporate them into your workouts or use them for a quick workout when you need to squeeze one in. If you haven’t yet added some lean protein into your diet remember to try a high quality protein supplement with this workout – Gaspari Nutrition Myofusion, is definitely one of the best tasting out there. Also, for a natural metabolism booster read my article on Green Tea Weight Loss. If you are looking for more advice on how to use supplements to your advantage then check out Top 10 Workout Supplements for Women.

Have any questions or feedback about these Scarlett Johansson workout tips? Please leave a comment below…

Ab Workout Routine

It’s time for a special ab workout routine which you can implement into any workout plan.

The ab workout is not for sissy’s so if you think it might scare you off, then get your motivation together and read on!

We’re going to take some exercises and aim them straight at your lower abs, upper abs and of course the core of them all.

Ab Workout Pre Training Nutrition

Now some of you may want to dismiss this section all together, but I cannot stress to you the importance of pre training nutrition and how it will impact your results. Don’t push it to the side as it is just as important as your ab routine itself!

Before getting into your ab workout you will want to start the morning off with some metabolism boosting nutrition. Try a cup of oatmeal, 2 eggs and a protein shake (use a low-calorie version such as the yummy vanilla flavour of Gaspari Nutrition Myofusion).

For those of you who want to get quicker results you may want to think about a thermogenic booster such as USPlabs OxyELITE Pro which will also help you control your cravings throughout the day.

Alright the first part of this workout is going to get you warmed up and your metabolism on fire so you continue to sweat calories when getting into your ab workout.

If you’re suffering from problems with motivation then read my article on Weight Loss Motivation and get your energy boosted with a smart pre-workout energy drink BPI Sports 1 more Rep. This is specially formulated for athletes who want to take their training to the next level and there is no way you won’t have the motivation to have a killer workout after this drink!

Now that you have your workout nutrition all lined up, let’s get into the ab workout routine…

Ab Workout Routine

Start off with 10 minutes of jumping rope or 10 minutes of stair climber. You should build up in intensity so you have a good sweat going in the last 2 minutes.

3 sets 20 repetitions Ab crunches on stability ball – keep a natural curve in your back and don’t strain your neck (view image)
3 sets of 12 repetitions Jacknife – use a small to medium-sized stability ball for this and focus on keeping your abs tight throughout the movement(view image )
3 sets of 45 seconds Plank on exercise ball – abs tight and butt down (view image)
3 sets Side plank (45 seconds each side) – remember to focus on a straight line from head to toe and try lifting one foot up in the air as well (view image)
3 sets 14 repetitions mountain climbers with bosu ball – stabilize your abs and tuck in one knee at a time (view image)
3 sets 10 repetitions Hanging leg raises – target those lower abs with this one (view image)
3 sets 8 repetitions Ab Rollout with Stability Ball – slow and fluid movement will give best results with this exercise (view image )

Now keep your metabolism up and end off with a 8 minute high intensity interval training session on the treadmill. At minute 7 you should be at a full out sprint for 60 seconds. Think about how good your abs will feel the next day and push through!

Ab Workout Routine Conclusion

Remember you can do this workout instead of any ab day or in addition to your current training. It is quite intense and your abs are relatively small muscles so you want to do this workout no more than 2 (maximum 3) times per week. If you’re not seeing some considerable results after 2 weeks that means you need to first focus on the pre-workout nutrition outlined above and then second on increasing your intensity or number of reps.

I’d like to hear your questions or feedback on the results you got from this ab workout routine. Please leave a comment below…

6 Weeks to Your Perfect Body

Your perfect body may be closer than you think!

All you need is a plan, some time, and a little motivation, and you could be on your way to a perfect body in just 6 weeks!

So here’s the plan…

The 6 Week Plan for a Perfect Body

This plan incorporates my best tips for fitness and diet. Trust me, you’re never going to get the body you’re looking for unless you attack things from both angles.

So here are some general diet tips you need to follow: Cut down on the carbs (and only go for whole grains when you do eat them), cut out the unhealthy fats, reduce your salt and sugar intake, and up the veggies and protein.

One of the best things you can do is invest in a great tasting whey protein supplement like Gaspari Nutrition Myofusion. It will help you meet your protein needs throughout this 6 week plan.

This 6 week plan is broken up into 2-week periods, so you’ll be working through 3 phases in total. Each phase involves changes to your diet and fitness routine to help you get in your best shape ever! Here we go…

Phase 1 (Weeks 1 & 2) – The Prep Work

Diet: Limit your carb intake to only 3 servings a day (estimate 3 pieces of whole grain bread). Make sure you’re not skipping breakfast, and snack healthy between meals and before bed. Nuts and non-fat Greek yogurt are great options.

Fitness: Hit the gym 4-5 days a week, alternating between the following resistance training workouts: legs & shoulders, back & biceps, chest & triceps, abs & core. Aim for 3 sets of 10-12 reps. Do 20 minutes of cardio before or after every workout.

Phase 2 (Weeks 3 & 4) – Bulking Up

Diet: Increase your carb intake to 4-5 servings a day, because your body’s going to need the extra fuel for these muscle building workouts! Also increase your overall calorie intake, making sure those are all healthy calories! That means your snacks are going to turn into small meals.

Fitness: Now you’re going to hit the gym 6 days a week, alternating between the following workouts: legs, back, biceps, chest, abs & core, triceps & shoulders. Aim for 4 sets of 8 reps, and keep your cardio at 20 minutes.

Phase 3 (Weeks 5 & 6) – Getting Ripped

Diet: Return to 3 servings of carbs a day, as this is your cutting phase. You should also increase your protein to maintain muscle mass. Add at least 2 or 3 servings of protein a day.

Fitness: Take an extra day’s rest, and hit the gym 5 days a week, alternating between legs, back, chest, arms & shoulders, and abs & core. Aim for 4 sets of 12-15 reps, and increase your cardio to 30 minutes a day.

Want an extra push?

If you’re looking for an extra push through this 6 week plan, I recommend adding a fat burning or energy supplement to your diet, like Irwin Naturals Green Tea Fat Metabolizer or USPLabs Jack3d. You should also take a multivitamin for overall health support. Optimum Opti-Men and Optimum Opti-Women are great options.

Finally, to support muscle growth and recovery after your workouts, you should seriously consider Scivation Xtend. It’s packed full of helpful amino acids to fuel your muscles!

Have any questions or feedback about 6 weeks to your perfect body? Please leave a comment below…

Personal Trainer Workouts

Not everyone has the money or time for a personal trainer.

So I thought it was time to give you some killer personal trainer workouts you can do on your own.

When I’m training a client, I always have a few goals in mind. Let me share them with you…

1. You need to be challenged. This means that you can’t get away with anything too easy. So when you’re working out, remember that you have to get out of your comfort zone. This means lifting heavier!

2. You need variety. Most people get bored easily with their workouts, and it’s my job as a personal trainer to keep things fun and exciting. So this means trying new exercises and changing the way we do the exercises.

3. You need to push it. What I mean by this is that you need to make your workouts last. I do 30-minute workouts with my clients if that’s all the time they have, but ideally, you need to stick around the gym for an hour or so. So find a way to stay motivated for longer and you’ll see results!

Now for some personal trainer workouts…

I’ve compiled 3 workouts for you that will target all of your major muscle groups. For all of these exercises, aim for 3-4 sets and take each set to failure (between 8-12 reps). What I mean by failure is that your last rep should be so hard you can’t get another one out.

Personal Trainer Workout 1: Legs & Abs

• Barbell Squat (view exercise)
• Deadlifts with Barbell (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)
• Dumbbell Lunge (view exercise)
• Ab Twists with Plate or Ball (view exercise)
• Leg Curl Machine (view exercise)
• Ab Crunches on Stability Ball (view exercise)

Personal Trainer Workout 2: Back & Chest

• Flat Dumbbell Press (view exercise)
• Incline Dumbbell Press (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• Decline Dumbbell Press
• Dumbbell Pec Flye (view exercise)
• One Arm Dumbbell Rows (view exercise)
• Back Extensions (view exercise)

Personal Trainer Workout 3: Arms & Shoulders

• Standing Dumbbell Bicep Curls (view exercise)
• One Arm Concentration Curls (view exercise)
• Tricep Dips (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Cable Hammer Curls with Rope (view exercise)
• Overhead Dumbbell Press (view exercise)
• Side Dumbbell Raises (view exercise)
• Tricep Dumbbell Kickbacks

And don’t forget…

I always recommend to my clients the following supplements to support muscle growth and repair after these killer workouts.

• Muscle Pharm Assault – A pre-workout complex to take your personal trainer workouts to the next level!
• Gaspari Nutrition Myofusion – A great tasting protein supplement to fuel your muscles! I recommend having a protein shake every morning and within one hour after every workout.
• Universal Animal Pak – A complete joint support complex to help your body recover from these killer personal trainer workouts!

Have any questions or feedback about personal trainer workouts? Please leave a comment below…

Chris Evans Avengers Workout

Chris Evans is suiting up once again as Captain America in the upcoming Avengers movie and since my last article on Chris Evans workout got over 100,000 views I thought it would be good to continue into the next level of training.

Just like his first time around, Chris is hitting the gym and hitting it hard!

But what’s he doing to get totally ripped? Keep reading to find out…

Let’s face it, who wouldn’t want to be in superhero shape? Chis’ workout was focused heavily on resistance training, with only minimal cardio – about 20 minutes a day.

He also had a personal trainer keeping him going. In a recent interview, Chris reported working out as much as 2 hours a day! But you can get in shape for your own superhero role in half that time if you train smart.

This workout is focused on packing on the muscle and leaning out, to get you ripped like never before! And make sure you don’t miss the section on diet – this was a key component of Chris Evans’ Avengers workout.

The Chris Evans Avengers Workout

Aim for hitting the gym at least 5 days a week, with an additional day where possible. For each exercise, do 4 sets at 8-10 reps (or until failure). 20 minutes of interval cardio training after every workout (alternating between high and low intensity every 2 minutes) will help keep you lean and toned.

Day 1: Legs

• Barbell Squat (view exercise)
• Deadlifts with Barbell (view exercise)
• Seated Calf Raise (view exercise)
• Dumbbell Lunge (view exercise)
• Leg Press Machine (view exercise)
• Leg Curl Machine (view exercise)

Day 2: Chest & Triceps

• Flat Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Cable Pec Flyes (view exercise)
• Tricep Dips (view exercise)

Day 3: Abs & Core

• Ab Twists with Plate or Ball (view exercise)
• Hanging Leg Raise (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)
• Ab Crunches on Stability Ball (view exercise)
• Back Extensions (view exercise)

Day 4: Back & Biceps

• Standing Dumbbell Bicep Curls (view exercise)
• Lying Bicep Curls (Facing Bench) (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• One Arm Dumbbell Rows (view exercise)
• One Arm Concentration Curls (view exercise)

Day 5: Shoulders

• Military Press with Barbell (view exercise)
• Barbell Shrugs (view exercise)
• Single Arm Shoulder Presses (view exercise)
• Lateral Raises with Dumbbells (view exercise)
• Seated Bent Over Rear Deltoid Raises (view exercise)

The Chris Evans Avengers Diet

Chris ate a lot of protein to stay in superhero shape, and he ate often, so it’s no surprise that he depended on protein shakes to keep his muscles fueled. He also cut out practically all sugar, fat, and salt – so that means no junk food. Here are some recommended supplements to help you pack on your own superhero muscle:

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein and by more I’m talking about 2-2.2 times your body weight in kg. Try Gaspari Nutrition Myofusion.
• A pre-workout booster for energy and endurance, to help you get that extra pump and train like a superhero. Try Muscle Pharm’s latest and greatest – Muscle Pharm Assault.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend.
• A recovery supplement like glutamine to aid in muscle repair and growth. Try Optimum Glutamine.

Have any questions or feedback about the Chris Evans Avengers Workout? Please leave a comment below…

Workout Playlists

We all need ideas for staying motivated in our workouts.

And what’s a better motivator than some good music?

Music may actually be one of the best motivators during a workout. Research shows that music can have an immediate impact on our mood, so if you’re feeling a bit sluggish or drained, try some music.

Music’s also great for cardio workouts. You can get your body moving in sync with the beat of the song, and I guarantee that your workout will fly by!

Changing your rhythm according to each song is also a great way of making your own interval workout. Interval workouts alternate between high and low intensity exercises. Listening to songs of different tempos can be used as a guideline for changing your tempo and keeping things exciting.

I recommend making your own workout playlist, or multiple playlists, and carry them with you on your iPod or MP3 player while working out. Personally, I also find music to be a great motivator before a workout. It can instantly improve my mood and give me the energy I need to hit the gym.

Here are some great suggestions both old and new for your workout playlist:

• David Guetta feat. Will I Am – Nothing Really Matters
• Flo Rida – Good Feeling
• Ke$ha – Backstabber
• Warrior – Disturbed
• Rihanna – Cheers (Drink to That)
• Seven Nation Army – The White Stripes
• Martin Solveig & Kele – Ready 2 Go
• David Guetta feat. Usher – Without You
• Marians Trench – Haven’t Had Enough
• Pitbull – Give Me Everything
• Kuba Oms – Electrolove
• Florence and the Machine – Dog Days Are Over
• Cobra Starship feat. Sabi – You Make Me Feel
• Broken, Beat & Scared – Metallica
• Eye of the Tiger – Survivor
• Can´t be Touched – Roy Jones jr.
• Indestructible – Disturbed
• Headstrong – Trapt
• Figure .09 – Linkin Park
• Faster Kill Pussycat – Paul Oakenfold ft Brittany Murphy
• Put That Ass to Work – LMFAO

If your updated workout playlists still aren’t enough, here are a few other tips for staying motivated at the gym:

• Take an energy boosting supplement like USPLabs Jack3d. This will help get you moving and keep you moving for longer workouts. Remember, the more intense your workout, the better your gains. So make sure you stay energized.
• Keep track of your workouts. Writing things down can help you see your progress on paper, which is a huge motivator. I recommend writing down your measurements once every 2 weeks as well. If you’re looking for a great tool for keeping organized at the gym, check out the Fitlosophy Fitbook.
• If you’re trying to lose weight, try a natural weight loss supplement like Irwin Naturals Green Tea Fat Metabolizer. It will help you see some fast results, which is sometimes just the motivator you need to see your fitness goals through.

So there you have it, some great tips for staying motivated at the gym! Remember, music may be just the answer you’re looking for. So if you haven’t already, update your workout playlist and take your workout to the next level.

Have any questions or feedback about workout playlists? Please leave a comment below…

Build New Muscle Fast

Just like losing weight, building new muscle can be a challenge.

Roadblocks and plateaus happen to the best of us, and weight training is no exception.

But no matter where you’re at, there are 3 things you can do today to build new muscle fast. These are the most basic – and most effective – methods I’ve learned as a personal trainer. So when in doubt, turn to these tips.

3 Tips to Build New Muscle Fast

1. Get Intense – The first and most important rule is that you need to continuously take things to the next level. Your muscles will get bored and eventually stop producing results, so change it up, and hit it hard.

And the options are endless. Try changing things up by varying the order and timing of your resistance training workouts or add new routines. Increasing the weight alone can have a huge impact, or give supersets, drop sets, or 21s a try. Any change, even minor, will wake up your muscles and get them looking pumped fast.

2. Eat More Protein – Consuming high amounts of protein and a variety of amino acids is essential to building new muscle fast (and also burning more fat). Proteins are the building blocks for your muscles. The general rule of thumb is to eat a gram to two grams of protein per pound of body weight to support muscle growth – so eat up!

Increase protein naturally in your diet by eating more eggs, fish, dairy products, beans and lentils, and lean meats like chicken. For you women reading this article, there is no exception to the rule. If you fear packing on any bulk don’t because firstly you don’t have the hormones required for adding tons of bulk and it takes a lot of weight and dedication for you to get all muscly.

Furthermore, to ensure adequate amounts of protein, I also recommend a tasty whey protein supplement like the chocolate milk flavor of Gaspari Nutrition Myofusion. This protein powder will keep you and your muscles feeling satisfied and pumped up for longer. Another great option is Promax Protein Bars for protein-rich snacks on the go.

Branched chain amino acids (BCAA’s), like those in Scivation Xtend, also contribute to muscle growth and recovery. Add one scoop of Xtend or the latest popular BCAA Muscle Pharm Recon to your protein shake and you’ll get faster recovery and better results. You may be skeptical of some supplements but whey and BCAA’s can really help you tone and build muscle fast.

3. Get Proper Rest – No matter what your muscle building goals are, you need to get adequate rest. Resistance training can put a lot of strain on your body and deplete your natural resources. So make sure you’re getting adequate recovery time between workouts. You can ensure this by not working the same muscle group 2 days in a row.

Adequate sleep is also needed for proper muscle recovery. To ensure you’re getting the rest you need, try taking Top Secret Nutrition Sleep before bed. Another amazing supplement is Shut-Eye, which not only helps improve sleep but also gives your muscles the proper nutrients for night-time repair.

Build New Muscle Fast – Conclusion

So there you have it, 3 basic but absolutely essential tips to help you build new muscle fast. I recommend ALWAYS keeping these 3 tips in mind, and making sure you’re constantly changing things up! With some patience you will get results, just stay determined and push through.

Have any questions or feedback about building new muscle fast? Please leave a comment below…

Muscle Training Workouts

Time to change up your weight training routine?

Whether you’re trying to pack on the weight or just fight boredom, there’s a lot of variation you can add to your workouts.

And the truth is, you need to change things up on a regular basis to keep seeing results. Over time, your body and your muscles get used to the same routine. This means they’ll stop responding to your workouts unless you mix it up a bit and try something new.

So let’s get right to it. I’m going to start by listing some killer workouts that should help you focus your efforts on different muscle groups. Remember, you need to make sure your muscle training routine is balanced and continuously changing. These workout plans should help…

Muscle Training Workouts – The Right Programs

• Dumbbell Chest Workout
• Back Exercises for a Strong Back
• Shoulder Workout
• Bicep and Triceps Workouts
• Ultimate Leg Workout
• Abs Training Workout

Now, let’s look at some ways you can add variety to these muscle training workouts, to take your efforts to the next level…

Muscle Training Workouts – Changing It Up

The options are pretty much endless for adding variety to your muscle training workouts. All of these techniques will help shock your muscles and get you seeing results in no time.

• Fast & Slow.  This is an advanced technique which requires you to have perfect form so you can’t go super heavy.  The idea is to go fast during the push movement of the exercise and then slow down to a 4 count when doing the pull movement.  So for example if you’re doing a pull up you go up super fast and then lower slowly.  It burns and it hurts but it gives results!
  
• Supersets. Supersets combine two or more sets which focus on different muscle groups. There’s little or no rest in between sets. For example, alternate between a bicep curl and tricep extension, resting after 1 set of each.
  
• Drop Sets. For a really intense workout, drop the weight for a particular exercise when failure is reached, so that you keep your muscles stressed for a longer time. Start with reps of 40 lbs for your bicep curls, then drop to 30lbs, 20lbs, and 15lbs without rest.
  
• 21s. Dedicate the first 7 reps of a set to the upper half of the movement (for example, in a bicep curl), the next 7 reps to the lower half, and the last 7 reps to the full range of motion.
• Triple Sets. Start with a weight that lets you get 10-14 reps max. Perform each rep as fast as possible (while maintaining your form). As soon as you feel your speed slowing, stop the set and rest 30 seconds. Repeat, and rest another 30 seconds before repeating for a third time. That’s one set. Rest, and repeat the whole sequence.

Sound intense? That’s the point. If you want to take your muscle training routine to the next level, you need to push it and try new techniques. Even changes as simple as number of reps, number of sets, and grip width can lead to a change in your results especially if you started noticing a plateau lately.

Muscle Training Workouts – The Right Supplements

There’s one more piece to the muscle training puzzle – supplements. A combination of high quality protein and amino acid supplements works the best. Here’s what you need to maximize results:

• A whey protein supplement to support muscle growth. You can’t pack on muscle without adding protein to your diet. Try Optimum 100% Natural Whey or Optimum 100% Casein Protein.
• An intra-workout supplement for improving muscle endurance and recovery from these killer workouts. Try Scivation Xtend.
• A glutamine supplement to preserve muscle mass and maximize your muscle training efforts. Try Optimum Glutamine.

Have any questions or feedback about muscle training workouts? Please leave a comment below…

Ultimate Leg Workout

Bored with your current leg workout and not seeing the results you think you should be getting?

It’s time to take your leg workout to the next level.

In this article we’re going to look at toning your thighs, butt, quads and calves so you are proud to show off those legs.

Legs are often neglected at the gym, especially by guys. But they shouldn’t be overlooked. Having a strong lower body contributes to better overall strength and stamina, and also makes for a more balanced physique.

The largest muscle groups in your legs are your glutes, hamstrings, and quads, followed by your calf muscles and hip flexors. Regardless of your fitness level or goals, you should be getting a complete leg workout in at least once a week.

There’s one more important benefit of working out these muscles: Because your legs are composed of some large muscle groups, the boost to your metabolism will be that much greater. Remember – more muscle mass means more calories burned! So don’t ignore the big ones.

So here’s an ultimate leg workout for getting a stronger, more ripped lower body. This one hits every muscle group, to give you a complete leg workout.

Ultimate Leg Workout

To really pack on the muscle and rev up your lower body strength, shoot for 3-4 sets of each exercise. Depending on your fitness level, 8-12 reps will do. I recommend working your legs to failure to really feel the burn (and see results).

Make sure you warm up on a piece of cardio equipment for at least 5 minutes before this workout. In total, it should take 45 minutes to 1 hour.

• Leg Press (view exercise)
• Seated Calf Raise (view exercise)
• One-Leg Barbell Squat (view exercise)
• Seated Leg Extension (view exercise)
• Seated Leg Curl (view exercise)
• Barbell Side Split Squat (view exercise)
• Dumbbell Lunge (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• Lateral Lunge (view exercise)

Support for your Ultimate Leg Workout…

To support muscle repair and growth, I recommend the following combination of supplements. They’ll help get you through this killer leg workout and seeing results fast!

• Muscle Pharm Battle Fuel is a pre-workout supplement to help increase your natural testosterone levels and get you performing at your best!
• Muscle Pharm Assault is a pre-workout complex to take your leg workout to the next level. This supplement will give you the edge you’ve been looking for!
• Universal Animal Pak is a complete joint support complex to help your legs recover from this intense workout!
• Gaspari Nutrition Myofusion is a great tasting protein supplement to fuel your leg muscles!

There you have it, an ultimate leg workout to take things to the next level! Make sure you give your leg muscles the rest they need, and stretch after every workout. This will help prevent soreness and improve recovery time.

Have any questions or feedback about the ultimate leg workout? Please leave a comment below…

Best 15 Minute Workout

Short on time? Need to squeeze in a 15 minute workout?

Before I continue, let’s get one thing straight…

I don’t recommend only having 15 minute workouts. The reality is, this is not enough on a regular basis.

BUT, your time is also a reality, and so is your busy lifestyle. So if all you have is 15 minutes, you can still take advantage of your time and pack in a powerful little workout.

Let me show you how with my best 15 minute workout.

Best 15 Minute Workout

This is a workout plan that gets at all of your major muscle groups at once. Even if you did one of these muscle groups the day before, you’re not going to overdo things here, so don’t worry too much.

The ultimate goal is to get in a decent workout that will get your metabolism up, your muscles pumped, and some calories burned for the day!

This is going to feel a bit like circuit training, but there will only be one circuit. Because of your time constraint, you’re only going to aim for 1 set of each exercise. Studies show that the majority of gains are made with the first set, so you’re accomplishing more than you think.

As for reps, aim for maxing out at 8 reps. Not only will this save on time, but the heavier weight will help you pack on a punch in 15 minutes. You’ll be surprised at how ripped you can feel in 15 minutes if you move fast!

One last thing: Your travel time between machines and equipment is going to be your rest. Since you’re working your whole body, all you have to do is alternate between muscle groups in order to avoid straining or overworking your muscles. We’ll also try to utilize equipment that doesn’t eat up your time setting up.

Follow this order, and move fast!

• 1 Minute Warm-Up of Burpees (view exercise)
• Dumbbell Chest Press (view exercise)
• Hanging Leg Raise (view exercise)
• Dumbbell Alternating Bicep Curl (view exercise)
• Dumbbell Lunge (view exercise)
• Cable Tricep Rope Extension (view exercise)
• Cable Rope Bicep Hammer Curl (view exercise)
• Dumbbell Squat (view exercise)
• Dumbbell One-Armed Row (view exercise)
• Stability Ball Ab Crunches (view exercise)
• Dumbbell Flye (view exercise)
• Dumbbell Calf Raises (view exercise)
• Cable Lat Pulldown (view exercise)
• Back Extension on Roman Chair (view exercise)

Consider your walk back to your locker your cool-down. Sound like a lot? Maybe, but if you move fast and stick to 8 reps of each exercise without resting, you’ll be surprised by how fast you can move through these.

And plan ahead! Keep your equipment close by and try using the same weight for multiple exercises. Remember, at 1 set each, all you’re trying to do is wake up your muscles and get feeling pumped as fast as possible!

One more thing…

Make sure you end an intense workout like this with a good protein supplement like Gaspari Nutrition Myofusion (check out the Delicious Vanilla – it’s amazing). If you’re finding your schedule is also interfering with your diet, I highly recommend taking a good multivitamin like Optimum Opti-Men or Optimum Opti-Women.

Have any questions or feedback about my best 15 minute workout? Please leave a comment below…

Shoulder Workout

It’s the era of the rounded shoulder problem and with computers it is only getting worse! So pay special attention because one of your muscle groups that needs regular attention is definitely your shoulders.

But shoulders are sometimes overlooked, thrown into a workout with only 1 or 2 exercises.

The reality is, your shoulders are involved to some degree in most of your body’s movements, especially when it comes to your upper body.

Your rear deltoids, for example, are involved in many back exercises, while your anterior deltoids are used in most chest exercises. Your rotator cuff, another key component of your shoulders, is used in many arm movements.

What you end up with is a muscle group that is exercised frequently but often without a lot of focus. As a result, your shoulders are prone to injury more so than other muscles. In fact shoulder injuries are some of the most common physical injuries!

So it’s important to give them the attention they deserve. I recommend having a dedicated shoulder workout at least once every 2 weeks. Because you use your shoulders in so many movements, you also don’t want to overdo it.

But regularly exercising this muscle group can help prevent injury in the long-term. I’ve come up with a killer shoulder workout that can be adapted for both beginners and advanced.

Killer Shoulder Workout

This workout will probably take between 30 and 40 minutes. Aim for 3-4 sets of 8-12 reps, depending on your fitness goals and level of experience.

I recommend an energy supplement like USPLabs Jack3d to help you take your shoulders to the next level!

• Barbell Shoulder Press (optional: substitute with EZ-curl bar) (view exercise)
• Seated Dumbbell Shoulder Press (view exercise)
• Seated Incline Dumbbell Shoulder Press (view exercise)
• Lateral Dumbbell Shoulder Raise (view exercise)
• Front Dumbbell Shoulder Raise (view exercise)
• Seated Rear Deltoid Raise (view exercise)
• Walking Lunge with Dumbbell Shoulder Press (view exercise)

To prevent injury and reduce the strain on your muscles, make sure you end with 5-10 minutes of stretching. One simple stretch for your shoulders is simply an overhead stretch, or a reach-across and pull stretch.

Follow up your shoulder workout with a good post-workout supplement like Scivation Xtend. Also make sure you’re giving your muscles the fuel they need with a good protein supplement like Optimum 100% Natural Whey.

And if you’re worried about maintaining the health of your muscles, I’d also checkout Optimum Opti-Men or Optimum Opti-Women, the best multivitamin supplements on the market.

There you have it, a killer shoulder workout for getting stronger arms! Remember, you can adapt this workout to any fitness level by adjusting the amount of weight, number of reps, or equipment used.

Have any questions or feedback about shoulder workouts? Please leave a comment below…

Training Program for Weight Loss

Trying to lose weight but keep missing the mark?

Weight loss can be a big challenge for a lot of reasons. So I thought it was time for a complete training program for weight loss.

The trick is finding balance between all components: cardio fitness, resistance training, and diet. Remember – these things just won’t cut it on their own.

Let’s jump right in…

Complete Training Program for Weight Loss

Clean Up Your Diet – When it comes to weight loss, everything starts with your diet. And eating right should not be complicated. Start by throwing out the fad diets you’ve been struggling with and aim for some basic lifestyle changes.

Cut down on sugars, unhealthy fats, sodium, and junk food. Add more veggies, fibre, and lean protein, including a variety of lean protein sources that will help support muscle growth.

Adding a protein supplement to your diet is a great way to get more protein. Gaspari Nutrition Myofusion is one of the best options out there. I also recommend adding a natural metabolism booster to your diet, like Irwin Naturals Green Tea Fat Metabolizer. It will help give you the jumpstart you need.

Get Moving – You can’t lose a lot of weight without moving your body, simply put. So here’s a 6 week plan to help you shed the pounds. The trick is changing things up on a regular basis and constantly challenging yourself. This training program will help you do just that!

Weeks 1 & 2 – Lay the Groundwork

The Plan: Cardio & resistance training 4 days/week. Aim for 3 sets of 10-12 reps.

• Day 1: 20 mins cardio, 30 mins weights – legs and shoulders
• Day 2: 20 mins cardio, 30 mins weights – abs and core
• Day 3: 20 mins cardio, 30 mins weights – back and biceps
• Day 4: 20 mins cardio, 30 mins weights – chest and triceps

Weeks 3 & 4 – Hit It Hard

The Plan: Cardio 3 days/week, high intensity interval training (HIIT – see link here) 2 days/week, resistance training 5 days/week. Aim for 4-5 sets of 8-10 reps.

• Day 1: 20 mins cardio, 40 mins weights – shoulders
• Day 2: 15 mins HIIT, 45 mins weights – abs and core
• Day 3: 20 mins cardio, 40 mins weights – chest and back
• Day 4: 15 mins HIIT, 45 mins weights – legs
• Day 5: 20 mins cardio, 40 mins weights – biceps and triceps

Weeks 5 & 6 – Get Ripped

The Plan: Cardio 2 days/week, HIIT 3 days/week, resistance training 5 days/week. Aim for 3-4 sets of 12-15 reps.

• Day 1: 20 mins HIIT, 40 mins weights – chest and biceps
• Day 2: 30 mins cardio, 30 mins weights – abs and core
• Day 3: 20 mins HIIT, 40 mins weights – back and triceps
• Day 4: 30 mins cardio, 30 mins weights – shoulders
• Day 5: 20 mins HIIT, 40 mins weights – legs

So there you have it, a complete 3-month training program for weight loss. After your first 6 weekss, I recommend taking a one-week rest period before starting again or challenging your body in new ways.

Just make sure you’re supporting your work at the gym with a amino acid supplement like >Scivation Xtend and a post-workout supplement like Optimum Glutamine to support muscle repair and recovery. These will help you see results faster!

Have any questions or feedback about this training program for weight loss? Please leave a comment below…

Lose Weight Keep Muscle

Trying to tone up and get ripped?

Finding it hard to lose the weight and keep the muscle you worked so hard on?

This may be one of the biggest challenges in most people’s workouts. So what can you do about it? Keep reading to find out…

I’ve found this challenging at times myself, and I’ve learned that it all comes down to a little balance and the right approach.

First, it’s important to understand that your body is complicated, simply put. And this is especially true when it comes to burning fat. Nothing’s quite as simple as we’d like it to be.

Case in point: If you work too hard at burning fat and calories without refueling, your body may end up burning muscle rather than fat. But of course, if you do too little cardio, you may not burn enough fat to reach your weight loss goals.

So what’s the trick? Over the years, I’ve learned a number of methods to lose weight but keep muscle. Here they are…

Tips to Lose Weight and Keep Muscle

1. Increase Your Reps – After you’ve packed on the muscle, try reducing the amount of weight you’re lifting and increasing the number of reps. Aim for 12-15 reps per set.

This is an easy solution to the lose weight keep muscle problem, because it changes your focus to lean muscle gain. You’ll also burn more calories WHILE you lift, which means you’ll build and tone muscle while you lose weight.

Whether you’re at home or at the gym, toning bands are great for accomplishing this very goal. If you’re looking to buy a set, I highly recommend these Adjustable Resistance Toning Tubes.

2. Fuel Your Muscles – This is another big one. Without adequate nutrition, especially protein, you won’t be able to maintain your muscle gains while working out. It’s recommended that you consume 1 gram of protein per pound of body weight. Sounds like a lot right? It is, but you can easily get there with the help of a protein supplement.

Try the tasty Gaspari Nutrition Myofusion or Optimum Platinum Hydrowhey. Both are great options for increasing your protein intake.

3. Quality Over Quantity– When it comes to workouts in general, and especially cardio workouts, you need to cut back on the time but increase the intensity. This will prevent your body from going into a state where you start burning muscle mass.

The best solution for solving this problem is high intensity interval training. Check out my article on HIIT here. Interval training can be applied to any workout. It basically consists of alternating high intensity and low intensity exercises, without much rest in between. A great at-home option for interval training is jumping rope. Check out the LCD Digital Jump Rope for great results.

4. Hit It Hard – When it comes down to it, it’s all about increasing the intensity of your workouts so that you burn more calories while simultaneously building more muscle mass.

A great pre-workout supplement to help you lose weight, keep muscle, and get ripped is USPLabs Jack3d. If you’re looking for something a little less intense, you can also try adding Irwin Naturals Green Tea Fat Metabolizer to your diet. It will help increase your energy and burn more calories.

Have any questions or feedback about losing weight and keeping muscle? Please leave a comment below…

15 Minute Ab Workout

Let’s get right to the point…

We’re all short on time, and I know better than anyone the value of a short powerful workout that can be packed into a busy day.

And abs are the perfect candidate. Why? Keep reading to find out…

Abdominal muscles are limited in how big they can get, which means they can be exercised frequently in small bursts. They also play a key role in balance, posture, and all-around support, so they need to be exercised regularly.

So if there’s any workout that you want to squeeze in, this is it. Here’s the plan:

Perform this 15 minute ab workout 2-3 times a week. It can be done before or after other workouts, or it can be done on its own when your day is extra busy. Getting in this workout 2 or 3 times a week will help keep your abs hard and toned.

So let’s get to it…

The 15 Minute Ab Workout

Warm-Up

Before your 15 minutes start, do at least 2 minutes of warm-up. This can include jumping jacks, sprints, or jumping rope. Check out the LCD Digital Jump Rope for a great in-home warm-up option.

Workout

For each exercise, perform only one set. This will allow you to hit your abs and core from all angles in a short period of time. Rest only 15-20 seconds between exercises.

Aim for 25 reps of each exercise, or work until exhaustion, depending on your level of fitness. This workout is great for beginners and advanced exercisers alike, and can be done at home with simple pieces of equipment.

And remember, you’ve gotta move fast! Follow this order, and you’ll really feel the burn…

1. Lunge Ab Twist with Medicine Ball (view exercise)
2. Ab Rollout with Stability Ball (view exercise)
3. Oblique Crunches (view exercise)
4. Ab Twist with Weight (view exercise)
5. Ab Crunch with Toe Touch (view exercise)
6. Bicycle Crunch (view exercise)
7. Ab Crunch on Stability Ball (view exercise)
8. Side Plank Crunch (both sides) (view exercise)
9. Superman Exercise (view exercise)

Cool-Down

Follow with 2 minutes of abdominal stretches. Some great stretches for your core include side bends and cobra stretches. Stretching alone will help keep you toned.

This is also a great time to refuel your muscles with a great protein shake like Optimum 100% Natural Whey and a glutamine supplement like Optimum Glutamine to sustain muscle repair and growth throughout your day.

15 Minute Ab Workout Conclusion

So there you have it, a killer ab workout that takes only 15 minutes! Whether you’ve got an early morning or a late night, this one can be squeezed in anytime of the day. Get the most out of your time, and give yourself the abs you’ve been looking for.

Have any questions or feedback about the 15 minute ab workout? Please leave a comment below…

Back Exercises for a Strong Back

Many people neglect back exercises in their workouts, focusing only on the muscles they see in the mirror.

But your back muscles are crucial for your overall level of fitness.

So it’s time for you to get more out of your back workout and transform your upper body!

Ready for a strong back?

A strong back plays an important role in your total body strength, because it’s a large group of muscles. It also supports other muscles, which means that a stronger back will help you get through all of your workouts more easily.

A strong back also means easier lifting and pulling movements, which are common in everyday activities. When it comes to your lower back muscles, these are an important part of your core strength and balance.

So you can see why your back shouldn’t be neglected. But let’s take things to the next level and look at the best exercises for a strong, ripped back.

Back Exercises for a Strong Back

The following exercises are what I consider the best for improving your back strength. Combine them into a single workout of 3-4 sets each at 8-10 reps for a total back workout!

Cable Lat Pulldown (view exercise)

This one focuses on your upper and middle back muscles, and really hits a lot of key back muscles. It also challenges your stability, which will help you see results faster. TIP: Make sure you hold your back at a slight backward angle and pull towards your upper chest.

Seated Cable Row (view exercise)

The back exercise works your entire back, including your lower back. It also requires stability and works your biceps as well. TIP: Make sure your posture is held constant throughout the exercises. Avoid leaning forward or backward.

Bent Over Barbell Row (view exercise)

To attack things from a slightly different angle, try a bent over barbell row. This one’s sure to build strength in no time. TIP: Make sure you hold your back in stationary position as you row, and don’t lock your knees.

Barbell Deadlift (view exercise)

Deadlifts are great for your quads and glutes, but they also really challenge your back muscles. You’ll feel this one in your lower and middle back. TIP: During the lift, pull your shoulders back and focus on engaging your back muscles.

Bent Over Lateral Cable Extensions (view exercise)

This one’s slightly more advanced, but it’s a killer workout for really focusing on the middle of your back. TIP: Make sure your posture remains constant throughout the exercise, and really focus on squeezing your back muscles.

Hyperextensions (view exercise)

Hyperextensions on the roman chair are great for targeting your lower back muscles, so be sure to include this for a total back workout. TIP: To add more resistance, hold a weight plate, dumbbell, or Kettlebell during the exercise.

Back Exercises – Conclusion

What a killer back workout! Remember, don’t neglect your back, it plays an important role in your overall fitness. Whenever you try a workout this intense, I always recommend a combination of the following supplements to maximize gains:

• A tasty, satisfying whey protein supplement– Try Gaspari Nutrition Myofusion
• Pre-workout booster for energy and endurance – Try USPLabs Jack3d
• Intra-workout supplement for improving muscle endurance and recovery – Try Scivation Xtend

Have any questions or feedback about back exercises for a strong back? Please leave a comment below…

Dumbbell Chest Workout

Looking to change up your chest workout?

Yesterday I offered you some killer arm workouts, so I thought I’d throw in some chest workouts to give you a ripped upper body!

This article covers everything you need to know about chest workouts that rely on dumbbells only.

What’s the advantage?

Dumbbell exercises are great for both intermediate and advanced strength training levels. If you’re a beginner, I recommend starting with weight machines in order to build up your strength and develop your form.

But the truth is, dumbbell exercises will lead to better results for a number of reasons.

First, they require greater use of muscles which work to stabilize the target muscles. Second, they depend on equal force from both sides of the body, unlike machines which can let one side of your body work harder than the other.

Dumbbell Chest Workout

This dumbbell chest workout is aimed at covering every part of your chest, so you can definitely substitute it for your current workout!

Aim for 3 sets of 8-12 reps, depending on your goals. Complete all of the basic exercises as well as their variations, for 8 exercises in total.

And remember, you’ll always maximize your benefits if you have a protein shake a couple hours before your workout and immediately following. I recommend Optimum 100% Natural Whey or Gaspari Nutrition Myofusion, two of my personal favorites.

Dumbbell Chest Press – Simply lie flat on a bench and press dumbbells straight over your chest, maintaining a steady form, and lower until dumbbells return to starting position. (view exercise)

• Variation 1: Incline – In order to focus your efforts on your upper chest, perform the same exercise on an incline bench. (view exercise)
• Variation 2: Decline – Using a decline bench will target the lower portion of your chest. Make sure the dumbbells are lifted perpendicular to the floor, not over your face or head. (view exercise)

Dumbbell Chest Flye – Lie flat on a bench, hold dumbbells at sides, and bend slightly at the elbows. Holding this bend steady throughout the movement, bring the weights together at your midline, and return to starting position. (view exercise)

• Variation 1: Incline – Just like the incline chest press, this exercise also targets your upper pectoral muscles.
• Variation 2: Decline – Do the same on a decline bench, making sure not to press dumbbells over your face or head.

Dumbbell Press on Stability Ball – This one requires a lot more balance and will engage more muscle groups simultaneously. Using your lower body, stabilize yourself parallel to the floor, with your shoulders and upper back resting on the stability ball. Use lower weight for this exercise, as it should be more challenging.

Dumbbell Grip Pushups – This is a great twist on the traditional pushup. Place 2 low-weight dumbbells on the floor, about shoulder width. Perform a series of pushups (normal or modified) while gripping the dumbbells (which should remain stationary). You’ll notice that this increases the range of motion in this exercise. Change the angle of the dumbbells to target your muscles in different ways.

Sound intense? Trust me, this dumbbell chest workout will get you looking ripped! With the added challenge of stabilizing the weights throughout your entire workout, you’ll be making gains in no time!

Have any questions or feedback about dumbbell chest workouts? Please leave a comment below…