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.

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…

Bicep and Triceps Workouts

Feeling the need to change up your arm workouts lately?

Whether your goal is chiseled triceps, bulging biceps, or toned arms, this article can help take you to the next level.

The truth is, plateaus are tough to overcome, especially for your biceps and triceps. The muscles in your arms are smaller muscle groups, so they can be a bit more challenging when it comes to seeing progress, especially when your goal is size.

This article will give you everything you need to change things up and reach your arm-sculpting goals.

First, I’ll give you a couple 30 minute bicep and triceps workouts that are great for toning and building muscle. Then I’ll cover a combined workout that supersets these two muscle groups, giving you the chiseled arms you’re looking for. Before you start this workout engorge your muscles with blood with an arginine (NO2) drink like: Gaspari Nutrition SuperPump MAX or USPLabs Jack3d. This will help you push your training for your arms to the next level, in fact nothing else comes close to the pump you’ll get after one of these amino acid drinks.

Ready? Let’s get started…

Bicep Workout

Perform 4 pyramid sets of these exercises at 8-10 reps each (30 second rest between sets). For these pyramid sets, start with a higher weight, dropping by 5 lbs for each set, progressively increasing your reps.

1. Alternating Bicep Curls (view exercise)
2. Seated Preacher Curl (view exercise)
3. Bicep Curls (Facing Bench) (view exercise)
4. Cable Hammer Curl with Rope (view exercise)
5. Concentration Curls (view exercise)

Triceps Workout

Perform the same 4 pyramid sets of these exercises at 8-10 reps each (30 second rest between sets).

1. Seated Triceps Press (view exercise)
2. Lying Triceps Extension with EZ Bar (view exercise)
3. Tricep Dumbbell Kickbacks
4. Cable Tricep Push Down with Rope (view exercise)
5. Cable One Arm Triceps Extension (view exercise)

Combined Bicep and Triceps Workout

This workout’s going to take about 45 minutes, but it will get your arms looking and feeling ripped! There are a couple advantages to working out these muscles together. First, they’re great for supersetting, because they use totally opposite muscle groups. Second, they’ll leave you with really pumped up arms!

The goal here is supersetting. Supersetting means performing 2 sets back to back with no rest in between. You only rest after both sets are completed (for a bit longer – 1-2 minutes rest), but both sets are working different muscle groups.

Here’s what to do…

This time, perform only 3 sets of each exercise (8-10 reps), supersetting between biceps and triceps. Simply match up the numbers in the above workouts and do both #1’s together, alternating 3 sets each, then move to the #2’s. For example, you’ll do 1 set of alternating bicep curls, followed immediately by 1 set of seated triceps press, followed by a 1-2 minute rest, then repeat.

Sounds simple right? It might be simple, but let me tell you, it’s one intense workout. Another great advantage to supersetting is burning more calories, because you’re moving your body for longer. You’re also keeping your heart rate up, which is great for improving your cardiorespiratory health.

Don’t forget…

Make sure you’re giving your biceps and triceps the recovery they need after a workout like this. You’re not going to get toned unless you give this a significant amount of effort. That means adequate rest and a good quality protein supplement like Optimum 100% Natural Whey.

I’d also recommend a glutamine supplement, which is a great way to improve your recovery time. Check out Optimum Glutamine.

Have any questions or feedback about bicep and triceps workouts? Please leave a comment below…

Circuit Training for Weight Loss

Still not seeing the weight loss results you want?

Want to take things to the max?

Of all the weight loss workouts I’ve offered, circuit training will get you seeing results the fastest (combined with the right diet, of course).

So here’s a circuit training workout specially designed for weight loss.

What is Circuit Training?

Before we get to the workout, it’s important to understand the general goals of circuit training.

Circuit training combines resistance training and high-intensity aerobics in order to maximize your results at the gym. It helps build strength and endurance at the same time.

One circuit means completing one set of all exercises in the program. Usually, rest periods are shorter between sets because you can focus on different muscle groups back to back. The idea is to keep your body moving at all times, and complete the exercises quickly.

This is why circuit training is great for days when your time is tighter than usual. It’s also great for getting in a full body workout.

Circuit Training for Weight Loss

Now onto weight loss. How can circuit training be used to target weight loss? Let’s find out…

In principle, all circuit training can be great for weight loss, because it builds muscle and burns tons of calories at the same time. But there are things you can do to increase the metabolism-boosting effects of circuit training.

The following circuit training program combines weights with cardio. Don’t forget your towel, and make sure you’re properly hydrated before you start. Ready for this?

Circuit Training for Weight Loss Step 1. Warm-Up:

Start with 5 minutes of low intensity cardio to get warmed up. The treadmill would be great for this.

Circuit Training for Weight Loss Step 2. Cardio:

Choose a piece of cardio equipment (treadmill, elliptical, or bike are all fine) and start with 1 minute of moderate-high intensity training.

Circuit Training for Weight Loss Step 3. Weights:

As soon as you’re done your 1 minute of cardio, move to your first strength training exercise. This can include free weights, machines, or cable – doesn’t matter. If your gym keeps cardio equipment on a different floor, you can substitute exercises that use body weight as resistance, like crunches or pushups.

If you’re using weights, use slightly less weight than normal (30% less, for example) and perform one set until near exhaustion. Make sure you use proper form and tempo throughout.

Some of the best strength training exercises that I would recommend would include: lunges, squats, pull-ups, lat pull downs, dumbbell chest press, dumbbell shoulder presses or even a combination of these exercises such as a squat and shoulder press all in one fluid movement.

Circuit Training for Weight Loss Step 4. Repeat:

Immediately move back to your cardio equipment and do another minute at high intensity, and then follow this with your second strength training exercise.

Repeat this cycle for the length of your workout, or perform multiples of shorter circuits. No rest is necessary between cardio and weights – the idea here is that your cardio is your strength training rest, and your strength training is your cardio rest.

Sound tough? It is, but it’s also fun, and it gets you burning calories like mad. This is one workout where you want to make sure you’re taking an energy booster like USPLabs Jack3d, which will also aid in muscle endurance and strength. Make sure you also follow with a protein shake like Optimum 100% Casein Protein to help replenish those muscles! They’ll need it after an intense workout like this.

Keep in mind, this kind of circuit training would work best in an uncrowded gym, or you could also give it a try at home. Either way, you’ll be burning fat and losing weight in no time.

Have any questions or feedback about Circuit Training for Weight Loss? Please leave a comment below…

Travel Exercises – Looking Ripped

As much as we all love to travel, it always seems to throw a wrench in our training progress.

So I thought it was time for an article on travel exercises, to help you get ripped and stay ripped while on the road.

Whether you’re on a vacation, visiting family, or traveling on business, these tips will help you feel your best and look great in those vacation photos.

Preparing for Travel

Before I get to the travel exercises, the one thing I always do before traveling is prepare. How? By hitting the gym hard before I go. This means getting in a full workout for each muscle group in the week before I leave, and sometimes an extra or two if I can.

I also make sure that I work out on the 3-4 days before leaving, if my schedule permits. This can be really helpful, because it allows you to think of the first couple days of travel as rest days. And if your trip is a short one, this can cover you until you get back.

But for longer trips, you want to make sure you at least maintain your fitness progress. Remember, in order to maintain for a week or two, you don’t need to get in full workouts. In most cases, working out at one third the volume and intensity will prevent any reversal.

Travel Exercises for Looking Ripped

For all of these exercises, all you need is your body weight or a good set of resistance bands, which are super easy to travel with. I’d recommend purchasing these Adjustable Resistance Toning Tubes.

For all of these exercises, I recommend at least 3 sets of 15 reps or working until exhaustion.

Upper Body

• Bicep Curls with Resistance Band (view exercise)
• Tricep Dips on Chair
• Pushups (view exercise) or Modified Knee Pushups (view exercise)
• Incline Pushups on Edge of Bed
• Close Grip Tricep Pushups (view exercise)
• Overhead Shoulder Press with Resistance Band
• One Armed Rows with Resistance Band

Lower Body

• Squat and Kick (view exercise)
• Walking Lunges (view exercise)
• Lateral Lunges (view exercise)
• Standing Calf Raises (view exercise)

Core

• Crunches with Legs Up or On Chair (view exercise)
• Bicycle Crunches (view exercise)
• Oblique Crunches (view exercise)
• Superman Back Tightener (view exercise)

Flexibility Training

Traveling is also a great time to work on your flexibility training. Whether it’s basic stretching or yoga (consider bringing a DVD), flexibility training can be done anywhere and will keep you looking toned.

Cardio

Cardio’s an easy one while you’re away. You can easily go for a run or a long walk, or invest in the LCD Digital Jump Rope for some intense cardio in your room. If there’s a gym where you’re staying, take advantage of it, or use the stairs!

Protein for Maintenance

Another key to maintaining your fitness level while away is consuming adequate amounts of protein. I always make sure I travel with a daily supply of my favorite protein supplement, Gaspari Nutrition Myofusion. One shake every morning will help maintain your strength training efforts.

Travel Exercises Conclusion

So there you have it. These travel exercises should keep you ripped and fit while you’re away from home. Remember, get creative, and consider using luggage or other items for resistance.

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

Dwayne Johnson Workout

I’ve talked a lot recently about celebrity workouts, and even addressed some celebrity diets.

So I thought I’d wrap things up with one of the most intense celebrity workout and diet plans – courtesy of Dwayne “The Rock” Johnson.

This guy’s known for his massive muscles, so he must be doing something right at the gym.But he hasn’t always been so chiseled.

Long before his acting career, Dwayne Johnson was a lineman for the University of Miami. Back then, he weighed in at 280 lbs, later dropping to 260 lbs as a wrestler in the WWE. But today’s he’s a ripped 225 lbs.

What did it take? A lot of hard work and discipline, of course, and the right workout and diet. For his Hollywood career, Dwayne Johnson lost 25 lbs and 7% body fat in only 4 months!

So here’s a workout and diet plan to get you big and ripped like Dwayne Johnson. Ready for this?

The Dwayne Johnson Workout

Dwayne Johnson’s intense 4-month workout involved working out every muscle group 3 times a week! This helped him get ripped and burn excess fat at the same time. He also got more intense with his cardio. Here’s the routine:

Monday/Wednesday/Friday

Focus Muscle Groups: Chest, Upper Back, Lower Back, Biceps, Calves
5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down

Tuesday/Thursday/Saturday

Focus Muscle Groups: Quads, Hamstrings, Abs & Obliques, Shoulders, Triceps
5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down

The trick? Change it up!

Dwayne avoided plateaus by constantly adjusting rest periods, amount being lifted, speed of lifts, and number of sets and reps performed. My advice is to change at least one of these components for all workouts once a week.

The Dwayne Johnson Workout Diet

As for his diet, Dwayne took things pretty seriously. Remember, losing 7% body fat in only 4 months is no easy task.

His diet consisted of 6 meals a day. He always made sure to include high amounts of protein, healthy carbs, veggies, and very small amounts of fat and sugar.

But it wasn’t easy getting enough protein to sustain such an intense workout schedule. If you want to see results like Dwayne Johnson, make sure you drink a protein shake right after your workouts. Check out Gaspari Nutrition Myofusion. It tastes great and is one of my personal favorites.

I’d also recommend USPLabs Jack3d, a pre-workout booster to help you get that extra pump, and Scivation Xtend to improve muscle recovery and endurance.

So there you have it, an intense workout and diet plan to get you ripped like Dwayne Johnson. Remember, hit the gym hard, hit it often, and change things up!

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

Elliptical Workouts

So yesterday I offered you guys some killer treadmill workouts to spice up your cardio routine.

But what about the elliptical?

The elliptical is one of the most popular cardio machines at the gym, and for good reason – it gives you a total body cardio workout. It’s also easier on your joints.

But like anything else, boredom takes over. So here are some variations on the elliptical workout that will keep you moving!

For all of these workouts, I’ll give you the resistance, incline, and strides per minute (SPM) that you should be aiming for.

Let’s get to it…

Booty Elliptical Workout – You only need 35 minutes for this workout, but trust me, it’s intense. Your first goal is to increase your resistance to 9, and your incline to 11, by the 5-minute mark.

Then you’re going to keep things high until the last 5 minutes. While in your target zone, aim for getting up to a resistance of 10-11, and an incline of 13-15, increasing every 5 minutes or so. Your target SPM should be 130-140. This one will really target your glutes!

Core Elliptical Workout – This one focuses on your core, and it’s easier than you think. All you have to do is let go. That’s right, just take your hands off the grips and pump your arms like you’re running.

Every 3-5 minutes, alternate between resistance levels of 7 and 10, with SPM ranging from 140-160. For the last 5-10 minutes, spend your workout going backwards – this will really challenge your core stabilizers.

Short Interval Elliptical Workout – You can really push your interval training on the elliptical by doing shorter intervals. Start with a 5-minute warm up at a resistance of 5, and then increase to 7 for the next 3 minutes. After that, you want to change your resistance level every 2 minutes, alternating between 3-4 speeds.

For example, 2 mins at 8, 2 mins at 7, 2 mins at 8, 2 mins at 6, and repeat. Your SPM should be 130-140 at your lowest interval (your recovery) and 200-210 at your highest. End with a 5-minute cool down.

Total Body Elliptical Workout – By changing the focus of your movements, you can use the elliptical machine to work out specific muscle groups. Start with a five minute warm up at a resistance of 3. Spend the next 10 minutes at level 7 and 150 SPM, but don’t use the hand grips. This will be the core portion of your workout.

For the next 10 minutes, increase your resistance and SPM, and focus on pulling movements with the hand grips. This will work out your back muscles. Spend another 10 minutes focusing on pushing movements with your upper body. This will work out your chest. End with 5 minutes of backwards movement for your cool down.

Elliptical Workout Conclusion

So there you have it, 4 elliptical programs to jumpstart your cardio routine at the gym. Remember, the elliptical offers a number of options that can be used in different combination, including resistance, incline, speed, and handgrips.

Before I forget…

If you’re looking to burn extra fat during your elliptical workout, try adding a natural fat burning supplement to your diet, like Irwin Naturals Green Tea Fat Metabolizer. This will help maximize your fat burning efforts.

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

Henry Cavill Workout: Superman

So I thought I’d round out this week with one more superhero workout which is going to make waves in the near future.

Actor Henry Cavill is taking over the lead role as Superman in the upcoming franchise’s big screen rendition “Man of Steel”.

He’s training as we speak. And like any other superhero role, this one requires packing on both strength and size. So what is Henry Cavill doing to prepare his body for this role?

For starters, he’s eating a lot. He told reporters that he’s consuming about 5000 calories a day, with a priority on protein. So before we introduce our own Man of Steel workout, let’s make sure you’re getting enough protein in your diet.

These high quality whey products are the ones I have in my cupboards and will really help your muscles get the protein they need to grow in size and strength so skip the cheap stuff you see in most supermarkets which are filled with artificial sugars that give you intestinal discomfort and go for these…

• Optimum 100% Natural Whey for maintaining lean muscle mass.
• The tasty Gaspari Nutrition Myofusion – Try the delicious vanilla or chocolate milk flavours!
• Promax Protein Bars for snacking and fighting cravings.

Now for the Superman workout to get your muscles pumped…

Henry Cavill Workout

On top of his high-protein diet, Henry Cavill is hitting the gym hard and lifting heavy. Warm up with some cardio, and then hit the weights. Aim for 4 sets of 8-10 reps, or until you max out (except abs and core – work these areas till exhaustion).

Supersets – For all the workouts listed here, superset every 2 exercises. This means 2 different exercises back to back, followed by a 1-2 minute rest period and you’re going to go heavy so aim for 6-8 reps maximum. For example, one set of 6 bench presses, one set of 6 barbell rows, rest and repeat. Exercises are combined so that opposite muscle groups are worked on the same day, allowing you to really focus your efforts.

Henry Cavill Workout Day 1: Chest & Back

• Barbell Bench Press (view exercise) & Bent Over Barbell Row (view exercise)
• Barbell Incline Bench Press (view exercise) & Lat Pulldown (view exercise)
• Dumbbell Chest Press (view exercise) & One Armed Row (view exercise)
• Dumbbell Pec Flyes (view exercise) & Bent Over Rear Deltoid Raise (view exercise)

Henry Cavill Workout Day 2: Legs & Core

• Barbell Squats (view exercise) & Hanging Leg Raises (view exercise)
• Dumbbell Lunges (view exercise) & Ab Twists (view exercise)
• Machine Leg Curls (view exercise) & Oblique Side Bends (view exercise)
• Dumbbell Calf Raises (view exercise) & Ab Rollout with Stability Ball (view exercise)
• Back Extensions on Roman Chair (view exercise)

Henry Cavill Workout Day 3: Arms & Shoulders

• Standing Bicep Curls (view exercise) & Overhead Tricep Extension (view exercise)
• Seated bent over deltoid raises (view exercise) & Shrugs (view exercise)
• Hammer Curl (view exercise) & Tricep Kickbacks
• Cable Hammer Curl w/Rope (view exercise) & Cable Tricep Extension w/Rope (view exercise)
• Concentration Curls (view exercise) & One Arm Cable Extension (view exercise)
• Shoulder Press (view exercise) & Lateral Raises (view exercise)

Rest for 24-48 hours after this cycle, and repeat, getting in at least 4 workouts a week. Supersetting your exercises will help keep your heart rate up and your metabolism in override, so you’ll burn lots of calories at the same time.

This Superman workout plan is intense and will get you in top shape but make sure you are focusing on lots of fresh fruits, veggies, lean meats and protein!

Have any questions or feedback about the Henry Cavill Workout for Superman? Please leave a comment below…

Andrew Garfield Spiderman Workout

One of the biggest movies planned for next summer is the Spiderman reboot The Amazing Spiderman.

Taking on the role this time is Andrew Garfield, who hit the gym hard before suiting up as Spiderman.

This young actor didn’t have a problem leaning out, but he did have to bulk up and gain strength. His workout was a combination of Pilates, plyometrics, and weight training to get in top shape for what’s sure to be an action-packed movie.

So here’s a workout based on the goals of Garfield’s training: strength, power, and size. Let’s get to it!

The New Spiderman Workout

Plyometrics is essentially a series of high impact, full body workouts (also known as jump training). You can definitely consider signing up for a plyometric class, but for this workout we’re going to substitute plyometrics with High Intensity Interval Training (HIIT). Like plyometrics, HIIT requires the use of multiple muscle groups and is high intensity.

Pilates focuses on your core, so we’re going to be sure to have a day focused solely on core strengthening and training.

This workout is sure to get you pumped and feeling in shape in no time. Plan on dedicating 5 days a week to this workout plan, and at least 45 minutes per workout. Start each workout with 20 minutes of cardio to work on your endurance and get your muscles warmed up. On strength training days, aim for 3-4 sets of each workout at 10-12 reps.

Day 1: Strength Training Upper Body

• Dumbbell Chest Press (view exercise)
• Standing Dumbbell Bicep Curls (view exercise)
• Pec Flye with Dumbbells (view exercise)
• Cable Lat Pulldown (view exercise)
• Lateral Dumbbell Shoulder Raise (view exercise)
• Tricep Dips on Bench (view exercise)

Day 2: High Intensity Interval Training (HIIT)

See my article on HIIT training here. To incorporate some jump training, I’d recommend investing in the LCD Digital Jump Rope.

Day 3: Strength Training Lower Body

• Machine Leg Press (view exercise)
• Machine Leg Extension (view exercise)
• Machine Leg Curl (view exercise)
• Lunges with Dumbbells (view exercise)
• Standing Calf Raises with Dumbbells (view exercise)

Day 4: Strength Training Core

• Lunge Ab Twist (view exercise)
• Back Extension on Stability Ball (view exercise)
• Ab Crunch with Toe Touch (view exercise)
• Ab Crunches on Stability Ball (view exercise)
• Ab Crunches with Legs on Stability Ball (view exercise)

Day 5: High Intensity Interval Training (HIIT)

If you can fit in a fifth day, aim for doing a second round of HIIT training. This will really improve your strength, endurance, and power!

Getting the Most Out of Your Spiderman Workout

To get the most out of this workout plan, you want to be able to hit your workouts hard. Here are some helpful supplements that can keep your muscles strong and lean and your energy level through the roof:

• A whey protein supplement for lean muscle growth – Try Combat Powder.
• Glutamine for preserving muscle mass while dieting – Try Optimum Glutamine.
• Pre-workout supplement to boost energy and burn fat – Try Muscle Pharm Shred Matrix.

Wow, what a combination! This power-focused workout plan, combined with the right supplements, will have you feeling ready for your own superhero role. Take Andrew Garfield’s lead and hit the gym hard.

Have any questions or feedback about the Andrew Garfield Spiderman Workout? Please leave a comment below…

Hugh Jackman Workout

Hugh Jackman has received a lot of attention in recent years for bulking up and getting ripped.

Of all his roles, X-Men’s Wolverine saw Hugh Jackman at his biggest, with bulging biceps, defined pecs, and rock hard abs, but now he’s preparing for his next superhero movie, “The Wolverine” and we’re all going to be quite shocked at his ability to continue being in the best shape of his life.

But how does he do it? And how can you get there too?

For his role as Wolverine, Hugh Jackman not only bulks up, but he also stays lean and ripped. He accomplished this level of fitness in 2 major phases, while paying special attention to gaining lean muscle mass. Each phase lasted 6 weeks, focusing first on gaining mass and second on gaining strength.

The following fitness schedule is designed to mimic Hugh’s Wolverine workout. Use the weight that works for you, and get ripped!

Phase 1: Gaining Muscle Phase

The first phase focuses on adapting your muscles. For each exercise, change the tempo so that you lift for 3 seconds up and 1 second down. This forces your muscles to adapt and grow quickly. In Phase 1, aim for 4 sets and 8-10 reps of each exercise.

Phase 2: Gaining Strength Phase

For the second phase of his workout, Hugh Jackman focused on lifting as much weight as possible without worrying about tempo. For this phase, aim for lifting as much weight as you can and only getting out 3 or 4 reps. You should be able to lift more during this phase because of your conditioning in Phase 1.

The Workouts

Here are some powerful workouts you can use in both phases, altering weight and number of reps according to each phase. Aim for hitting the gym at least 5 days a week.

Day 1: Chest & Triceps

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

Day 2: Legs

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

Day 3: 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 4: Abs & Core

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

Day 5: Shoulders

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

Remember, these are just a few intense workout ideas. You can definitely add to these as you progress through your training. Once you finish a round of both phases, make sure you take a week of rest before starting up again.

Staying Lean

During the sixth week of each phase, only do a few exercises from each muscle group all on the same day. For the rest of the week, focus on high intensity interval cardio training (see my article on HIIT here). This will help you burn any fat that you may have accumulated during the previous 5 weeks and keep you leaned out.

Eating Right

Diet was the final key component of Hugh Jackman’s Wolverine workout. He ate a lot of protein and had a few protein shakes each day. Here are some recommended supplements to help you pack on some Wolverine muscle of your own:

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try 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.

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

Abs Workout Made Easy

There’s a lot to deal with if you truly want to get killer abs, the perfect eating all the time, the intense exercise plan, and the perfect amount of rest and relaxation for recovery.

But that aside so many of us forget that’s it not just what’s on the outside, but also what’s happening on the inside. Let me explain…

It’s no surprise that you have to have low body fat and some good genes to have abs, but what if we forget that for just one moment. What about the result of the increase in core strength that will benefit you in so many other ways?

Great core strength means improved posture, less lower back pain, and a super ability to excel in every exercise and sport there is.

These benefits should not be under-stated because with better posture and an ability to keep your body in the right position when exercising means you will also see results that really shine.

Now if you’re thinking this means intense ab workouts all the time, that is definitely not necessary. Instead I’ll give you a quick 15 minute ab workout you can implement three times a week that will bring radical core strength and make you feel like a super athlete with a rock hard midsection.

Abs Workout

3 sets of 30 seconds plank on stability ball (view exercise)
3 sets of 20 mountain climbers on bosu ball (view exercise)
2 sets of 15 hanging leg raises (view exercise)
3 sets of 15 decline ab crunches (view exercise)
1 sets of 25 bicycle crunches on bosu ball (view exercise)

There you have it, simple but very challenging and highly effective. Of course, now you need the abs workout diet to match it so to make it easy for yourself you may want to include these most results-driven supplements to get your abs to not only feel good but also to show through…

Abs Workout Results-Driven Supplements

Intensity pre-workout matrix (take 30 minutes before workout) – Muscle Pharm Assault
Intra workout endurance catalyst (take during or right after workout) – Scivation Xtend
Advanced muscle building protein (take an hour before workout and immediately after workout) – Optimum Platinum Hydrowhey
Super thermogenic fat burner (take in the morning) – USPlabs OxyELITE Pro
Workout Multi Vitamin (take in the morning) – Optimum Opti-Women or Optimum Opti-Men

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

Fitness Training – Most Overrated Exercises

If you’re going to spend the time and effort in the gym you better be getting out the most of it right?

I know sometimes it feels like you spend endless hours and the results you get are pretty much a joke. So in this article I’m going to share with you some exercises that are highly overrated especially when done when they are not part of a calculated training plan.

Some may be quite obvious and some you may be wondering about since I have included them in some of the workouts in the site but remember those programs have a clear objective and have been carefully crafted.

Anyway let’s jump right in.

Fitness Training – Most Overrated Exercise #1

The ab crunch: I can’t count how many times I’ve seen people do crunch after crunch, week in and week out. The problem with this is that your abs rapidly adapt to this exercise and results stop usually after as quick as a couple weeks.

Now in it’s place I’m going to get you doing the ab crunch on the rounded part of a bosu ball (view exercise). This is a killer unique variation that will tax your abs in quite a different way. Keep the curve of your back on the curve of the bosu and pull your lower hip up towards your abs when raising your neck up, but just remember not to strain your neck.

Simple change but impressive difference in results.

Fitness Training – Most Overrated Exercise #2

Seated Leg Extensions (view exercise): Although this exercise can give your legs a nice pump it is very limited in your range of motion and doesn’t really benefit you much in the real world. It can also place some unnecessary strain on your knees which can be quite a sore spot for many.

Fitness Training – Most Overrated Exercise #3

Instead, I’m going to prescribe for you the one legged barbell squat (view exercise). This will challenge almost every muscle fiber in your body and especially our quads, butt and core to keep the balance so you’ll have to go quite light. The trickiest part of this exercise is really making sure your in perfect alignment so that your body weight is appropriately balanced on your standing leg.

Fitness Training – Most Overrated Exercise #3

Seated machine chest press (view exercise): This exercise seems like a good idea since you have the support of the machine, but again this is what usually prevents you from excelling.

In this case, I think it doesn’t have to be an overly complex replacement, but pushups on a bosu ball (view exercise) is a great way to challenge your chest. And since it brings imbalance to the movement you will also be strengthening your shoulder joint, triceps and of course your core.

For those of you who have a real challenge with this exercise, you can simply touch one or even both knees to the floor until you gain the strength to do it without.

Fitness Training – Conclusion

You’ll notice that I brought in three different exercises to really challenge your core and allow you to progress with seeing results. Give it a try and break out of the stagnant as that is not going to give you the benefits you are hoping to get after months of doing the same old. And please, leave me a comment and let me know if you liked this article and would like to see more like it as I have quite a few more tricks like this that I would be happy to make this a series of articles…

Intense Weight Training Tricks Part 3

So after reading Intense Weight Training Tricks Part 1 and Intense Weight Training Tricks Part 2, you think you know everything you need to know for a more intense workout, right?

Think again…

If you want to pack on the muscle and keep getting ripped, there’s more you can do to rev up your weight training efforts…

These intense weight training tricks may seem more advanced, but with a bit of patience, they can be incorporated into any strength training routine. Push your muscles to their max, and you’ll be on your way to a more sculpted body in no time.

Let’s get intense and shatter those strength training plateaus!

Triple Sets

Triple sets allow you to focus on the muscle fibers with the most potential for growth. Rather than working each set to failure, triple sets get more out of your muscles and improve your muscle endurance.

Start with a weight that lets you get 10-14 reps. Perform each rep as fast as possible (with correct form), and 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. These 3 mini-sets count as one set. Rest 2-3 minutes, and repeat the triple sequence again.

1 and ½ Reps

Compound exercises work out more than one muscle at the same time. For example, a bench press exercises your chest and your triceps. But often compound exercises rely more on the bigger muscles. The 1 and ½ rep method allows you to get more out of the smaller muscles in the same exercise.

Start by performing only half of a full repetition and return to starting position. Then immediately follow with the full range of motion. This counts as one rep. Repeat 3-5 sets at 4-6 reps. For example, when you’re doing a chin-up, pull yourself only half way up, return to starting position, then pull yourself all the way up (one rep).

Back-Off Sets

You may not think you’re ready to lift heavier, but back-off sets take off the pressure. You’ll see amazing gains in strength in very little time.

Start with a higher weight (5-10 pounds more than you’re used to), and get 4-6 reps out on the first set. Repeat with the same weight, even if you can only get out a couple reps. On the third and fourth sets, drop the weight so you can get out 8-10 reps. You’ll overcome that strength plateau in just a couple weeks.

Feed Your Muscles

On strength training days, it’s crucial to feed your muscles in the first 30 minutes after your workout. This is when your muscles need protein the most, because they’ve been damaged and drained of nutrients. A combination of good protein and amino acid supplements is what works best. Here’s what you need to feed your muscles:

• A tasty whey protein supplement to support muscle growth. You can’t pack on muscle without more protein in your diet so give this one a try, you’ll love the smooth creamy taste: Optimum Platinum Hydrobuilder.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend, which contains branched chain amino acids.
• A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

If you haven’t already, make sure you check out Intense Weight Training Tricks Part 1 and Intense Weight Training Tricks Part 2 for even more great tips!

Have any questions or feedback about intense weight training tricks? Please leave a comment below…

Intense Weight Training Tricks Part 2

Intense Weight Training Tricks gave you some amazing ideas for building more muscle and getting ripped, but still want more?

When it comes down to it, you can never have enough in your workout repertoire. Getting ripped muscles requires commitment, stamina, and variety.

So here are some more ideas for overcoming plateaus and keeping your muscles pumped.

Intense Weight Training Tricks: Pyramids

Pyramid sets start out with a high number of reps at slightly lower weight (for example, 1 set of 15 reps with 20 lb dumbbells). This is followed by a 2^nd set of fewer reps at a slightly higher weight. The 3^rd set increases the weight even more, dropping the reps to 6 or 8. This can be continued until your muscles are exhausted. Pyramid sets are great for pushing your muscles outside their comfort zone.

Intense Weight Training Tricks: Circuit Training

Circuit training can be a great way to fit in a short but powerful workout. With circuit training, you’re maximizing your efforts by moving from exercise to exercise without much rest. You’ll also keep your muscles on edge. The goal is to do one set of each exercise, alternating between muscle groups if possible.

Intense Weight Training Tricks: Target Your Efforts

By limiting your workouts to 1 or 2 muscle groups, you’ll fully exhaust your muscles and really push things to the next level. Targeting allows you to give each muscle group the attention it deserves. If you want to combine 2 muscle groups in one workout, try combining muscles that work together, like chest and triceps.

Intense Weight Training Tricks: Don’t Overdo It

Make sure you train each muscle group only once in a 5-7 day period, especially if you’re limiting your workouts to 1 or 2 muscle groups. By keeping your workouts on this kind of schedule, you’ll avoid overtraining and give your muscles the time they need to fully recover. The Fitlosophy Fitbook is a great tool for keeping track of your workouts.

Intense Weight Training Tricks: Take a Break, Seriously

Another way to ensure adequate rest and recovery is to take a 1-week break every 8-12 weeks. You’ll be surprised by how much strength and stamina you’ll have when you go back. Just make sure you take a good protein supplement like Gaspari Nutrition Myofusion on your days off to prevent muscle loss.

Intense Weight Training Tricks: Try a New Supplement

Tried all the basic workout supplements and find yourself needing more? Give some of these other options a try and maximize your pump at the gym:

• Muscle Pharm Battle Fuel is a great 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!
• Muscle Pharm Assault 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!

Have any questions or feedback about intense weight training tricks? Please leave a comment below…

3 Powerful Tips for Your Gym Workout

We’re all looking for that extra edge at the gym.

Whether you’re trying to shed the pounds or pack on the muscle, there’s a lot you can do to improve your results and get more ripped!

So let’s not beat around the bush and get to it…

Here are 3 powerful tips for your gym workout:

Gym Workout Tip 1: Get More Intense
No matter what you’re doing, you need to take things to the next level as often as possible. Your body gets bored and eventually stops producing results. So change it up, and hit your workout hard.

If your gym routine is focused on cardio, try adding some interval training to your workout. Do 2 minutes of low intensity cardio, followed by 2 minutes of high intensity cardio. Keep alternating for the duration of your workout, and you’ll work up a sweat in no time.

If your goal is to pack on the muscle, try changing things up by switching the order and timing of your weight training exercises, add new workouts, and challenge your muscles. Increasing the weight alone can rev things up, or give supersets and drop sets a try. Any change will get jump-start your muscles into high gear.

Tracking your workouts is always a good idea. The Fitlosophy Fitbook can be an effective tool for staying organized at the gym. A heart rate monitor, such as the Bowflex Classic Strapless Heart Rate Monitor, can also ensure you’re staying in your zone.

Gym Workout Tip 2: Eat More Protein
Eating a diet high in a variety of proteins and amino acids is key to building muscle and burning fat. Proteins contain the building blocks for your muscles and need to be consumed in larger quantities when you’re working out.

Because protein takes longer to digest, it also helps you burn more fat. You can increase protein naturally in your diet by eating more eggs, fish, and lean meats like chicken.

To ensure a protein-rich diet, I recommend adding a tasty whey protein supplement like Optimum Platinum Hydrowhey. This is a time-released protein powder that will keep you and your muscles satisfied for longer. If you’re focused on building lean muscle mass, you might want to try Combat Powder.

Branched chain amino acids (BCAA’s), like those found in Scivation Xtend, can also contribute to muscle growth, weight loss, and recovery. One scoop of Muscle Pharm Recon in your protein shake can add a powerful boost to your workout.

Gym Workout Tip 3: Rest and Recover
No matter what you do at the gym, you need to get adequate rest. Working out, especially resistance training, can put a lot of strain on your body and deplete your natural resources. Make sure you’re getting adequate recovery time between workouts by not working the same muscle group 2 days in a row. Ideally, aim for 2 or 3 days between the same workouts.

Adequate sleep is also needed for muscle recovery. To ensure you’re getting the rest you need, try taking Fusion Bodybuilding Sleeping-Giant or Shut-Eye before bed. A post-workout glutamine supplement like Optimum Glutamine can also aid in improving muscle recovery and provide a boost to your immune system.

Have any questions or feedback about 3 Powerful Tips for Your Gym Workout? Please leave a comment below…

Fat Loss Weight Training

By now you may have tried quite a few different weight training programs and perhaps you have picked one from the workouts and training section of the site, but now you want to accelerate your fat loss even further.

The cool thing about this fat loss weight training plan is that you can either place it into your favorite exercise plan or make it your entire plan and run through it 3 times a week and just add some other cardio/yoga/swimming on your other days to keep your metabolism accelerated.

One thing I want you to consider is that this is quite intense so start at your own pace with the maximum number of reps you can do now and build up, but otherwise the program is very simple to follow. I’m going to provide alternate exercises for those of you who want to do this at home so minimal equipment is needed.

Ready for it? Let’s go!

Fat Loss Weight Training Program

This is a circuit style workout which means you run through all the exercises back to back with minimal rest (no longer than 30 seconds). After you have done them all, take a one minute break, drink some water and repeat another 2 times.

If you’re doing this circuit at home you will need a stability ball like Xercise Ball Package, some resistance cables instead of weights like Adjustable Resistance Toning Tubes, a balance trainer instead of a bosu ball like Harbinger Balance Trainer, and a high quality jumping rope like LCD Digital Jump Rope .

5 minutes jumping rope
20 burpees as fast as you can (view exercise)
12 push-ups on bosu ball (view exercise) or alternatively with balance trainer.
7 reps each side russian twist (view exercise)
7 reps each side reverse lunge (view exercise)
15 squats on bosu ball (view exercise) or alternatively on one foot
15 shoulder presses with dumbbells (view exercise)
12 bicep curls with dumbbells (view exercise) or alternatively with resistance tubes
12 stability ball back extensions (view exercise)
30 seconds plank on stability ball (view exercise)
5 minutes jumping rope as fast as you can

There you have it, 9 exercises sandwiched by one of the best cardio exercises on the planet – jumping rope! This should be intense enough for even the most advanced of you out there as remember your goal is to try and do each exercise one after another without resting.

If you do this fat loss weight training program more than once a week then I would highly recommend you include these post-workout recovery supplements to help you from burning out and losing all the progress.

Have any questions or feedback about the fat loss weight training plan? Please leave me a comment below…

Workout Tips for Losing Weight

Weight loss is probably the most common health and fitness goal out there.

Most people tackle this goal with fad diets and gimmicky weight loss supplements. Unfortunately, these things just don’t cut it.

In addition to eating a balanced and healthy diet, the most important thing you can do to lose weight is ramp up your workout.

Hit the gym, and hit it hard. You’ll lose weight, get fit, and see results you can be proud of.

Let’s get to it. Here are some key workout tips for losing weight:

Workout Tips for Losing Weight: More Weight Training, Less Cardio
Adding muscle mass is the most efficient way of increasing your metabolic rate over the long term. By doing so, your body will burn more calories and fat on a regular basis. Cardio can definitely help you burn fat too. But too much cardio actually burns muscle mass as well.

Hitting the weights 3-4 days a week or more is a good starting point for revving up your body’s metabolic rate. Dedicate each day to a different muscle group. As for cardio, 2-3 days at 30 minutes each is sufficient.

This is a key point not to miss out on because I see a ton of clients who spend hours on the treadmill and elliptical and are very dissatisfied with their results. In the right combination, you’ll shed the pounds quickly and tone up at the same time.

The Fitlosophy Fitbook can help you stay organized and on track with your workout schedule, so if you haven’t yet, make the small investment.

Workout Tips for Losing Weight: High Intensity Interval Training
A good replacement for traditional cardio workouts is high intensity interval training (HIIT). These workouts are shorter, more intense, and typically involve multiple muscle groups working together. They burn a ton of calories in a short period of time, and will keep your metabolism high for the rest of the day.

Common examples of HIIT workouts are jumping rope, sprinting, and spinning. Try a spinning class at your local gym – the group atmosphere can be extremely motivating. Or invest in a good jump rope, like the LCD Digital Jump Rope. 15-20 minutes will give you a full-body workout and help you burn fat and lose weight.

Workout Tips for Losing Weight: Push Yourself at the Gym
When you work out and weight train, challenge yourself. In order to increase your metabolism, you need to gain muscle mass, but our bodies have an incredible ability to adapt.

Aim for 3 sets per exercise at 8-12 reps max, working out until exhaustion. This will ensure that you’re exercising your muscles for optimum growth, burning more fat down the road.

It’s also important to change things up on a regular basis. Like anything you do, your body eventually gets used to a routine, and results will begin to slow over time. Add new exercises, change the order of your workout, or hire a personal trainer to keep things fresh.

Workout Tips for Losing Weight: Take the Right Supplements
Working out and weight training will help you lose weight, but these results can be maximized with the right combination of workout supplements. Here’s what I recommend:

• A tasty, satisfying whey protein supplement– Try Gaspari Nutrition SuperPump MAX
• Pre-workout booster for energy and endurance – Try USPLabs Jack3d
• Intra-workout supplement for improving muscle endurance and recovery – Try Scivation Xtend
• Glutamine for preserving muscle mass – Try Optimum Glutamine
• Thermogenic fat burner to burn calories and suppress appetite – Try USPlabs OxyELITE Pro

Have any questions or feedback about workout tips for losing weight? Please leave a comment below…

Exercises for Losing Love Handles

So you’re working hard at the gym, eating right, but you still can’t get rid of those pesky love handles.

It’s a problem faced by men and women alike. And no matter your efforts, love handles can be the most challenging body part to get in shape.

But don’t fear – there are a number of exercises for losing love handles that can be added to your workout.

Before we get to it, you need to make sure you’re doing everything you can. This means a combination of aerobic exercise (at least 30 minutes per day 3-4 days a week) and a healthy, low-fat diet.

The tried and tested rule is that when it comes to burning fat in any one area, you must increase your metabolic rate overall.

Total-body weight training is an integral component of this. By building muscle, you’re increasing your metabolism and over the long-term increasing the amount of fat you burn everywhere – and of course this includes your love handles.

Your workout routine should also include exercises specifically focused on your love handle area. The muscles in this area are called your internal and external obliques. The more you build and tone these muscles, the more you will improve the overall appearance of this area.

Exercises for Losing Love Handles

1. Side Plank Oblique Crunch: Lying on your side, place one forearm on the mat and the other on your hip. Extend your legs and place one foot on top of the other, creating a straight line with your body. Slowly lower your hip to the floor, and return to the original position. Make sure you hold your abdominal and oblique muscles tightened. Repeat this crunch, doing 25-30 reps per side. (View exercise)

2. Bicycle Crunches: Lie on your back with your legs straight out and slightly off the floor. Cradle your head with your hands without pulling on your neck, and slowly lift your upper body off the floor, pulling in your abdominals. As you lift with your abdominals, twist your body to the left, connecting your right elbow to your left knee. Hold for a moment, then return to starting position. Repeat for 25-30 reps, alternating twisting to the left and to the right. (View exercise)

3. Oblique Dumbbell Side Dips: Standing with your feet hip-width apart, hold a dumbbell weight in one hand at your side. While holding your abdominal muscles tight, slowly lower the weight towards the floor as far as you can (without bending your knees or dropping forward). Make sure all movement is occurring in your abdominal and oblique muscles. Slowly return to starting position. Repeat this dip, doing 15-20 reps per side. (View exercise)

Do 2-3 sets of these exercises per workout, repeating twice a week. It’s best if you can incorporate these exercises into a total abdominal workout, maximizing your results. If you’re looking for a good way to track your progress, check out the Fitlosophy Fitbook for keeping everything organized. Your love handles will begin looking tighter and more toned in no time!

To polish off your obliques, try adding a whey protein supplement to support lean muscle growth to your diet, such as Combat Powder. Add to this a fat burner like Revolution Thermogenic Push or Irwin Naturals Green Tea Fat Metabolizer, and you’ll be on your way to losing those love handles quite rapidly.

But wait, there’s one more thing! You will get even better results in toning your obliques by including High Intensity Interval Training program such as the Ultimate Treadmill Workout one or two times a week. Don’t worry about the maximum speeds posted in the article though, the key is that you are going as intense as possible so if it’s 7.0mph on the treadmill for the first couple weeks then that’s fine too.

Have any questions or feedback about exercises for losing love handles? Please leave a comment below…

Fat Burning Workout Plan

I thought it was time for a new fat burning workout plan for both men and women to help you continue to lose not only belly fat but fat in your biggest problem areas like your thighs, arms and backside.

The plan is simple and easy but it requires that you shift all your focus to this workout and making every repetition count.

In other words, workout smarter and not only harder. Take your sets to exhaustion but reducing the amount of time you rest between sets and exercises and make sure you push until your muscles fail.

Let’s not beat around the bush and get into it…

Fat Burning Workout Plan

Day 1: Legs
10 minutes of medium intensity elliptical trainer
3 sets of 14 Barbell squats (view exercise)
3 sets of 10 (each leg) Lunges with dumbbells (view exercise)
3 sets of 12 leg press (view exercise)
3 sets of 12 Medicine ball squat and press (view exercise)
10 minutes of high intensity interval training on treadmill (view my article on High Intensity Interval Training

Day 2: Chest & Back
10 minutes of medium intensity elliptical trainer
3 sets of 14 Dumbbell press (view exercise)
3 sets of 14 Lat pulldowns (view exercise)
3 sets of 12 Flyes (view exercise)
3 sets of 12 Seated cable rows (view exercise)
3 sets of 14 Push ups on bosu ball (view exercise)
10 minutes of interval training on treadmill

Day 3: Core & Cardio
5 minutes jumping rope
4 sets of 15 Ab crunches (view exercise)
4 sets of 12 Hanging leg raises (view exercise)
4 sets of 12 Back extensions (view exercise)
3 sets of 30 seconds Plank on stability ball (view exercise)
20 minutes of elliptical trainer

Day 4: Rest/Light Cardio
30 minute brisk walk

Day 5: Shoulders and Arms
10 minutes of medium intensity elliptical trainer
3 sets of 14 Seated dumbbell press (view exercise)
3 sets of 14 Standing dumbbell curls (view exercise)
3 sets of 12 Triceps pushdowns (view exercise)
3 sets of 14 Side lateral raise (view exercise)
3 sets of 14 Biceps cable curls (view exercise)
3 sets of 12 Triceps overhead extensions (view exercise)
3 sets of 14 Seated rear deltoid raises (view exercise)
10 minutes of interval training on treadmill

Day 6: Core & Cardio
5 minutes jumping rope
4 sets of 15 Ab crunches (view exercise)
4 sets of 12 Hanging leg raises (view exercise)
4 sets of 12 Back extensions (view exercise)
3 sets of 30 seconds Plank on stability ball (view exercise)
20 minutes of elliptical trainer

Day 7: Rest/Light Cardio
30 minute brisk walk

Recommended Fat Burning Supplements
Probably the most intensive supplement package I have come across which is made specifically for men and women. They include pretty much everything you will ever need for fat burning and will boost your metabolism into hyper-drive. These combos are the highest rated and best reviewed. Check it out:

• Men’s Fat Loss Stack
• Women’s Fat Loss Stack

Fat Burning Workout Plan: Conclusion

You’ll notice the focus in this fat burning workout plan on the high number of reps and the continued cardio activity throughout each day and remember to make each repetition count. Stick with this plan for at least 3-4 weeks and you will see some impressive results with the reduction of your overall body fat and in particular your problem areas as long as you stick with a healthy nutrition plan (if you need more guidance check out my article on Fat Loss Meal Plan.

Have any questions or feedback about this article? Please leave me a comment below…

Jillian Michaels Treadmill Workout

If you’re looking to burn fat, really no other aerobic exercise comes as close as running to boost your metabolism and get you shredded, so in this article we’re going to look at a killer Jillian Michaels treadmill workout.

With that said a lot of people make one of two mistakes when it comes to running. They either fear it because they go too intense and don’t do a gradual build-up or they simply run for too long.

The main problem with running too long is that you get into the stage of breaking down too much muscle at the same time so approaching it with a different strategy will go a long way in giving better results.

Jillian Michaels Treadmill Workout: Concept

The best part of this workout is that it will build up pace over 4 weeks so you can condition yourself gradually and take it up a notch each week.

The other part of this treadmill workout that is so good is that it is focused on interval training, which if you haven’t tried yet is a fantastic way to break down your workout and yet still give you the benefits of increasing your heart rate significantly to the point where it is also boosting your metabolism.

You’ll want to include this treadmill workout workout into resistance training program for about 2-4 days a week and you should notice the difference in your waist size within 4 weeks. If you do not then you need to reduce your caloric intake which can be most easily done by reducing your intake of soda and junk foods (remember one cookie could have as many calories as 2 oranges!).

Now let’s get read for this workout, you’re going to love the progression…

Jillian Michaels Treadmill Workout

Week 1:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Running——————
1 minute – 5.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.0 mph
30 seconds – 7.0 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph (we’ve reached 10 minutes total)

————-Cool Down——————
3 minutes – 3.8 mph with 1.5 elevation

Week 2:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 5.5 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.5 mph
30 seconds – 7.0 mph
30 seconds – 5.5 mph
30 seconds – 7.5 mph
30 seconds – 5.5 mph
30 seconds – 8.0 mph
30 seconds – 5.5 mph (we’ve reached 10 minutes total)

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

Week 3:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 6.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 6.0 mph
30 seconds – 7.0 mph
30 seconds – 6.0 mph
30 seconds – 7.5 mph
30 seconds – 6.0 mph
30 seconds – 8.0 mph
30 seconds – 6.0 mph (we’ve reached 10 minutes total)

————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
2 minutes – 7.0 mph keep elevation at 2.5

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

Week 4:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 6.5 mph (base speed for our interval training)
30 seconds – 7.0 mph
30 seconds – 6.5 mph
30 seconds – 7.5 mph
30 seconds – 6.5 mph
30 seconds – 8.0 mph
30 seconds – 6.5 mph
30 seconds – 8.5 mph
30 seconds – 6.5 mph (we’ve reached 10 minutes total)

————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
3 minutes – 6.5 mph keep elevation at 6.5
2 minutes – 7.0 mph decrease elevation to 2.5

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

Smart Supplements to Support Jillian Michaels Treadmill Workout

• High quality whey protein for lean muscle development and to help curve cravings – Optimum 100% Natural Whey
• Thermogenic to burn fat – USPlabs OxyELITE Pro
• Multi-vitamin to make sure you get the daily essentials – Optimum Super-Multi Pak
• Omega 3′s for healthy cardiovascular function and support for joints – NOW Ultra Omega-3
• Branch Chained Amino Acids for muscle recovery – Scivation Xtend
• Fat Loss Stack to eliminate overall body fat – Women’s Fat Loss Stack or Men’s Fat Loss Stack

Jillian Michaels Treadmill Workout

There you have it! A 4 week training program to get you slimmer in the midsection but allowing you to take it up a notch one level and one week at a time.  If you feel like at any time during these weeks like you can go even more intense then do it rather than adding more and more time to your cardio workout as that can lead to over-training and loss of too much muscle.

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

Fat Loss Weight Training Program

If this is the time for you when fat loss is your number one goal then this weight training program is going to make it smooth sailing for you. Just follow for 6 weeks and you will see impressive fat loss results throughout your problem areas including your lower belly, thighs and arms.

What you’re going to get in this workout is a 5 day a week plan which includes 3 days of circuit weight training and 2 days of cardio/core which will focus specifically on getting your metabolism to run at optimal capacity so you can literally see the fat melt away each week.

Of course a healthy diet will be critical to the success of this program so some powerful tips will be included to keep you on track.

Ready for it?

Fat Loss Weight Training Program: Days 1, 3 & 5

10 minutes of jogging at 6.5mph on treadmill
Circuit #1 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Seated cable row (view exercise)
10 reps Pushups with bosu ball (view exercise)
10 reps Dumbbell squats (view exercise)

Circuit #2 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Stability ball back extensions (view exercise)
10 reps Seated lat pulldown (view exercise)
10 reps Front dumbbell raises(view exercise)

Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Seated dumbbell press (view exercise)
10 reps Triceps extensions (view exercise)
10 reps Lunges with dumbbells (view exercise)

10 minutes of elliptical at medium intensity

Fat Loss Weight Training Program: Days 2 & 4

8 minutes of jogging at 6.5mph on treadmill

Circuit #1 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Woodchopper with medicine ball (view exercise)
10 reps Russian twist on stability ball (view exercise)
30 seconds Plank on stability ball (view exercise)

Circuit #2 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
14 reps Ab crunches on stability ball (view exercise)
10 reps Hip raises (view exercise)
30 seconds Mountain climbers (view exercise)

Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
14 reps Lunge and ab twists (view exercise)
10 reps Ab crunches legs raises (view exercise)
10 reps Ab rollout with stability ball (view exercise)

10 minutes of HIIT on treadmill – see my article on High Intensity Interval Training

Fat Loss Weight Training Program: Nutrition Tips

• Have a healthy hearty breakfast – great idea to include oatmeal and a whey protein smoothie with Optimum 100% Natural Whey & blueberries
• Eliminate all sodas from your diet and replace with water, green tea and/or green tea extract like Irwin Naturals Green Tea Fat Metabolizer
• Substitute starchy foods with veggies and fresh fruit
• Eliminate salad dressings and replace with extra virgin olive oil and balsamic vinegar
• Make sure to include a heart healthy omega 3 fish oil like NOW Ultra Omega-3
• Add more fiber to your diet by sprinkling psyillium husk on your salads or in your protein smoothies – Psyllium Husk Powder
• Try a fat loss stack like – Women’s Fat Loss Stack or Men’s Fat Loss Stack

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

Workout Routines for Women: Rutina Wesley

If you haven’t heard of Rutina Wesley, she is the sexy beautiful star in HBO’s top rated show, True Blood. She’s got the sexy abs, the sexy legs and even the sexy toned arms that most women would die for.

We’ll take a look at Rutina Wesley’s workout and even take it to the next level in this article so get your sweats on because you are going to love the results from this training routine.

Remember one thing, each day you are going to train harder and harder until you get the desired results so get ready to push yourself and we’ll also look at some secret ways to help you keep your motivation high.

Rutina Wesley Workout

Rutina has revealed that her secret to having the amazing tone that she has, has come from a 3 day a week workout routine which include cardio and strength training. In addition to this she includes a special circuit to help her lean out her arms and it’s quite impressive.

Let’s go…

Day 1 Workout

10 minutes of medium intensity elliptical trainer
3 sets of 12 Seated cable row (view exercise)
3 sets of 10 Seated lateral raise (view exercise)
3 sets of 12 Back extensions (view exercise)
3 sets of 10 Front dumbbell raise (view exercise)
30-20-10 Push-up Circuit
30 push-ups followed immediately by 30 bench dips – 45 seconds rest (view exercise & view exercise)
20 push-ups followed immediately by 20 bench dips – 45 seconds rest
10 push-ups followed immediately by 10 bench dips
15 minutes of HIIT on Elliptical Trainer (see my article on High Intensity Interval Training)

Day 2 Workout
60 minute Yoga Session (see my article on Health Benefits of Yoga)

Day 3 Workout
10 minutes of medium intensity elliptical trainer
3 sets of 10 (each leg) Lunges with dumbbells (view exercise)
3 sets of 10 Medicine ball squat and press (view exercise)
3 sets of 20 Lunge Steps (view exercise)
3 sets of 12 Lunge with ab Twists (view exercise)
30-20-10 Push-up Circuit
30 push-ups followed immediately by 30 bench dips – 45 seconds rest (view exercise & view exercise)
20 push-ups followed immediately by 20 bench dips – 45 seconds rest
10 push-ups followed immediately by 10 bench dips
15 minutes of HIIT on Elliptical Trainer (see my article on High Intensity Interval Training)

Day 4 Workout
Rest or 60 minute Yoga Session (see my article on Health Benefits of Yoga)

Day 5 Workout
10 minutes of medium intensity elliptical trainer
3 sets of 30 seconds Plank on stability ball (view exercise)
3 sets of 14 Ab crunches on stability ball (view exercise)
3 sets of 12 Ab crunches with legs raised (view exercise)
3 sets of 10(each side) Wood-chopper with medicine ball (view exercise)
30-20-10 Push-up Circuit
30 push-ups followed immediately by 30 bench dips – 45 seconds rest (view exercise & view exercise)
20 push-ups followed immediately by 20 bench dips – 45 seconds rest
10 push-ups followed immediately by 10 bench dips
15 minutes of HIIT on Elliptical Trainer (see my article on High Intensity Interval Training)

Day 6 Workout
30 minute quick walk

Day 7 Workout
60 minute Yoga Session (see my article on Health Benefits of Yoga)

Natural Health Supplements for Women

Your focus on a nutrition should include 3 healthy meals a day full of lean proteins including fish and chicken as well as a large variety of veggies, plus one protein smoothie as well you will want to include these natural supplements to help you with the sexy toned look:

Whey Protein for Lean Muscle Production (Try: Optimum 100% Natural Whey)
Thermogenic Fat Burner for Women (Try: USPlabs OxyELITE Pro)
Energy and Stamina Support for Women (Try: Kre-a-fem)
Daily Multivitamin for Women (Try: Optimum Opti-Women)

Strength and Conditioning

When you really think about it, the strength and conditioning phase is one of the most important phases when it comes to fat loss and getting awesome muscle tone.

If you don’t have a focus on gaining strength in your workout regimen then you also won’t be seeing results, because only with this strength can we continue to push through to the next level.

In this article we’re going to look at some unique ways of you increasing your strength so grab a cup of green tea and get ready to open new doors…

Strength and Conditioning: The Main Concept

The traditional way of gaining strength has always been focused on increasing weight or the resistance that you are training with. But if we look at athletes this concept doesn’t really hold true because the training they are doing with the strength and conditioning also includes different varieties of movements.

So let’s talk about these and while you are reading your main goal should be to think of how to incorporate these strategies into your training plan.

Power Training

Power Training involves using almost all your muscles fibers in one exercise. A great example would be the clean and jerk with a barbell. You start in the squat position with the barbell on the floor, and with an overhand grip you lift the barbell to your chest and then raise up into the air above your head (view image).

This is pretty awesome because it involves all your primary leg muscles to push you body up, your arms, shoulders and back to raise the bar to your chest, and then your chest and shoulders to raise the bar up.

If you are a beginner and reading this, it may sound like it would be too much of an advanced exercise, but the thing is that you don’t even have to have weights on the barbell to do this. As long as you watch your form and push through it the barbell will have a good amount of weight to start off until you really get your body to learn the entire movement.

In the similar realm you can do other exercises which activate the entire body like press and lunge (view image) or medicine ball squat and press on a bosu ball (view image).

Drop Sets

Drop sets is a very powerful training method that I love doing one or two exercises at the end of my workouts. It basically turns everything upside down so instead of increasing weight with each set you actually start at your heaviest and drop weight on each set.

It’s a great way to shock the muscles and allows you go hardest with your first set rather than lose energy along the way.

You’ll find this can work really well particularly when you are trying to isolate a muscle like the biceps or shoulders.

Negatives

Negatives are also a fun and easy way to get your strength up by confusing your muscles. The idea is that you reverse the movement of the exercise. It’s best to explain this by giving you an example.

Take for instance a squat where you are starting at the top and moving downwards. The negative variation would have you starting from the lower position and raise instead.

Because this can be tricky it’s a good idea to do this with a training partner who can spot you along the way or if that’s not an option then using a lighter weight to start with until you get the swing of things.

Make this even more challenging by standing on one leg or standing on a bosu ball.

Strength and Conditioning: Conclusion

If you are thinking about doing any of the advanced methods above to increase your strength and condition your muscles you may want to start out at home. If so I’d recommend checking out my article Best Home Exercise Equipment for some very cheap gear you can for your home. Remember to watch your form and use a mirror when you can.

Have any questions or feedback about this article? Please leave me a comment below…

Scott Adkins Workout

I posted on my facebook page a question to see what people wanted to see in terms of workouts and got some great feedback on including something that works the core, includes boxing/kickboxing training and is also cross-training focused.  When I took my research to the internet I came across a fantastic actor/athlete by the name of Scott Adkins who incorporates all these together.

If you haven’t heard of Scott Adkins before chances are you’ve seen him in movies playing the bad guy in X-Men, The Bourne Ultimatum or of course playing the main role in Ninja and the Undisputed films.  He is a mixed-martial arts specialist and his training his simply sick!

So, in this workout I’m going to push you and push you hard, cause a killer ripped physique like his takes tons of hard work and dedication.

Let’s get started…

Scott Adkins Workout Routine

What you will get in this workout is a 6 day in the gym plan which will include 2 specific days for high intensity interval training and core focus.

Days 1/5: Legs and Shoulders

4 sets 8 repetitions (each leg) one legged barbell squat (view image)
3 sets 10 repetitions upright barbell rows (view image)
4 sets 10 repetitions kettlebell snatch (view image)
3 sets 10 repetitions barbell shoulder press (view image)
3 sets 12 repetitions jump squats (view image)
3 sets 8 repetitions (each side) bent over low pulley lateral raise (view image)
3 sets 10 repetitions barbell side lunges (view image)

Day 2/4: Chest, Back and Arms

4 sets 8 repetitions (each side) pushup rows (view image)
3 sets 10 repetitions Triceps push-downs with reverse grip (view image)
4 sets 10 repetitions cable curls lying on floor (view image)
3 sets 10 repetitions incline dumbbell press (view image)
3 sets 12 repetitions pull ups (view image)
3 sets 8 repetitions (each side) single leg deadlifts (view image)
3 sets 10 repetitions bench press close-grip (view image)

Day 3/6: High Intensity Interval Training & Core

10 minutes HIIT on treadmill (reference my article on High Intensity Interval Training)
3 sets 30 seconds plank on stability ball (view image)
3 sets of 30 seconds mountain climbers (view image)
3 sets of 10 turskish kettlebell get-up (view image)
3 sets of 10 cable crunches (view image)
3 sets of 14 bent knee hip raises (view image)
3 sets of 10 back extensions (view image)
4 sets of 12 ab twists with medicine ball or weight (view image)
10 minutes of jumping rope at variable intensity

Supplements to Boost Results from this Intense Workout Plan

Since this workout is quite intense it is highly recommended that you add some supplements in your diet to help with recovery, lean muscle production and making sure you have all the essentials:

Lean Protein Powder: (Try Optimum 100% Natural Whey or Vega Complete Whole Food Health Optimizer)
Pre-Workout Energy Matrix: (Try USPLabs Jack3d)
Fat Burner: (Try Men’s Fat Loss Stack or Women’s Fat Loss Stack)
Essential Multi-Vitamin Pack: (Try Optimum Super-Multi Pak)
Refuel, Replenish and Rebuild complex: (Try Muscle Pharm Recon)

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