Workout Muse

Milwaukee Personal Trainer Shares 5 Safe Shoveling Tips to Save Your Back

2009-01-12T11:15:00.000-06:00

We’re officially in the midst of another winter season here in Milwaukee. I must admit, if there’s one thing that bothers me the most about the winter (besides the sickly cold and lack of natural light), it’s the number of people who hurt themselves shoveling snow. I can’t tell you how many clients of mine have tweaked their backs in their zealous attempts to keep a clear driveway.

Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in Milwaukee like me, you still need to know this information too. Why? Because with the global epidemic that is climate change you really never know when snow is coming your way. I was in Las Vegas this past holiday season and the taxi driver who took us to our hotel told us that it just snowed in the town that never sleeps for the first time in his 25 years of living there.

So, without further adieu, here are my top five safe shoveling tips:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real beast to move around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.

I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run

Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)

Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist

Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch

Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shoveling

This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides

This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

5.) Buy a Condo

This is my personal favorite, and no, I’m not joking. The great thing about a condominium community is that they do all of the outdoor maintenance for your home, including shoveling. Honestly, the winter before we bought our new condo in 2008 was so awful that my fiancé and I made a promise to ourselves that we’d never shovel snow again. This has saved us so much extra stress and time, and if it is a viable option and you live in a harsh winter climate, make the smart move and get a condo. It’s hard to get hurt shoveling if you never shovel.

The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not really cool to get hurt shoveling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. And if you do get hurt shoveling, be sure to lie when some asks why you’re in a wheelchair. Just tell them you got hit by a snow plow truck, it makes for a better story and your co-workers or friends won’t rip on you for the rest of your days, ha!

Crank it!

BJ

New Year Fitness Resolutions Continued...

2009-01-05T11:02:00.001-06:00

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into clothes that use almost rip when you put on.

3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

Crank it!

BJ

www.WorkoutMuse.com

How to Turn New Years Resolutions into Real Fitness Results!

2009-01-05T10:48:00.005-06:00

Over the last several years, I have helped countless people maximize their overall health, performance, and body composition faster than ever before. Put bluntly, I know how to help people lose ugly, unwanted body fat faster than most people can fathom. Now, make no mistake about it, a big reason for this is because our integrated rapid fat loss training and nutrition system is second to none. I have done the countless hours of research and trial and error and I have had hundreds of people as real world case studies to prove that our system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

So, let’s just get right to it. What do you think is the real secret behind my client success? Well, if your answer was my aforementioned training and nutrition system, then your answer is wrong. Yep, it’s an incredible program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through the initial consult and three step goal setting process that each one of my clients undergoes before they start working with us. This is so important to weight loss success that I now require it for any new client to be considered for joining our program.

Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is just a cheesy, useless thing. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step One- The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Argentina, or get off the plane in Texas when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy baby.

Crank it!

BJ

PS- Stay tuned for steps II and III later in the week...

PPS- Tomorrow, Tuesday January 6th, we have a special rapid fat loss webinar. It's F.R.E.E and will be full of a ton of high content info. Mark your calendars for 7 pm US EST tomorrow. We will also be offering some killer p.rizes, so you won't want to miss this ;)'

Stay tuned for the invitation link tomorrow!

How to Turn New Years Resolutions into Real Fitness Results!

2009-01-05T10:48:00.000-06:00

2009 8-Week Workout Muse Transformation Contest!

2008-12-18T14:41:00.001-06:00

Workout Muse presents…

The 2009 8-Week Fitness Transformation Contest

Get Beach Body Ready for Spring Break!

Over the last several years, I have helped hundreds of people just like you lose thousands of lbs of fat. Our unique and integrated rapid fat loss training and nutrition system is second to none in producing body altering and life changing results as fast as possible. I am in the process of writing a book to share my fat burning secrets with the whole world. It will not only be a culmination the countless hours of research, trial and error, and real world case studies with my vast client base both on-site here at our Get Sexy Boot Camps in Milwaukee, WI and online with Workout Muse, but will also provide some breakthrough insight regarding the psychology behind fitness transformation. This book will without a doubt change the way people go about losing fat forever. I personally guarantee this.

But before it gets published, I want to get a group of highly motivated people together to experience the AWESOME power of this new and improved program for themselves. I am already doing it with my boot campers her in Milwaukee, but I am now going to open up to our valued Workout Muse subscribers. That’s right, it’s time for our first ever Workout Muse Transformation Contest!

Here’s what you will get if you are selected as member of this elite body transformation group:

- 1-Hour Initial 1-on-1 Transformation Phone Consult with BJ Gaddour, CSCS to set goals and map out your very own personal success blueprint
- Weekly 30-Minute Social Support and Accountability Teleconferences
- Unlimited Email Access
- Our patented done-for-you rapid fat loss training and nutrition program where we will tell you exactly what to do to get beach body ready for spring break, complete with all companion workout muse mp3 soundtracks, workout and nutrition e-books, etc.

Typically, I would charge $1,000/month for this type of personalized programming where I personally guarantee you the absolute best results of your life, but to a select number of our Workout Muse list (a number I will only reveal after carefully studying the applications of those who apply), this total transformation package will be yours for FREE! Not to mention the fact that you will also be eligible to win the following top prize below:

1st Place Winner

- $300 in cash

- A KOSS Tugo Wireless Mp3 headset pre-loaded with all Workout Muse Soundtracks to date

- The Complete Workout Muse Follow-Along Workout DVD Set (coming soon in the spring of 2009)

- A FREE for Lifetime Pass to all current and future Workout Muse products

- Build your own custom audio interval training soundtrack

- Special Bonus:

Option A- If you are a Fitness Trainer (coaches and trains people to get fit and healthy): Monthly 45-Minute phone consults with me for the rest of 2009 where I will work on your boot camp business like it’s my own to help you help more people and realize the financial freedom you deserve

Option B- Special Bonus if you are a fitness enthusiasts (loves to workout and eat healthy): Monthly 45-Minute phone consults with me for the rest of 2009 where I will provide you with the necessary support and accountability to maintain and build upon your results from this 8-week transformation contest for life

2nd Place Winner

- $200 in cash

3rd Place Winner

- $100 in cash

Now, I don’t beat around the bush. This is only for serious people that are ready to change and fully commit both their mind and body to making these changes. YOU WILL HAVE TO DO EXACTLY WHAT I TELL YOU DO… BOTTOM LINE! The clock is already ticking and there are simply NO EXCEPTIONS to the following deadlines, so, here’s what you have to do to be eligible for this contest:

YOU HAVE 48 HOURS TO DO EVERYTHING LISTED BELOW EXACTLY AS OUTLINED BY SUNDAY, 11:59 PM US EST IF YOU WANT TO CHANGE YOUR LIFE FOR THE BETTER AND FOREVER:

- Type a 1-page maximum summary in an email or word document telling your story (health history, goals, past failures, etc.) and explaining why we should select you for this incredible opportunity, then send to us with subject “HELP! I WANT TO CHANGE” at workoutmuse@gmail.com

- Take front, side, and rear view full body digital pictures of yourself (men must have their shirt off and be wearing boxer briefs or swimsuit trunks, women must wear either a one piece or two piece bathing suit, no exceptions here), then send to us as attachments with subject “HELP! I WANT TO CHANGE” at workoutmuse@gmail.com

- Extra Credit (optional, but highly recommended): Film a 1-2 minute video pleading your case, post it to you-tube and send it to us with subject “HELP! I WANT TO CHANGE” at workoutmuse@gmail.com for some extra special convincing

NOTE- PLEASE SEND ALL ATTACHMENTS WITHIN THE SAME (THAT’S ONE) EMAIL!!!

For some of you, this will be the start of a whole new life. Do not regret missing out on this opportunity because it is going to be unreal.

I love what I do and I am never outworked in providing the people I work with the best results possible, and if you want a proven real world fat loss expert in your corner to help maximize your sexy in 2009, ACT NOW!

The contest will officially start on January 12th, 2009 and end on March 13th, 2009.

Crank it!

BJ

The Future of Fitness in 2009

2008-12-15T08:56:00.001-06:00

Well, it’s already December and it’s time for my annual fitness year in review. Sadly, it appears as though the fitness industry as a whole has again failed to produce any significant results on a broad scale to effectively reverse the scary obesity epidemic that is plaguing our society. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend#1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

You’d have to be living in a cave to not be aware of the fact that we are in the midst of the biggest economic recession since The Great Depression. With the disappearance of the middle class and an economy that will most likely get worse before it gets better, the average American simply does not have the disposable income for typical personal training rates that run about $60 per hour.

However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a the third of the cost of typical one-on-one training rates.

Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp.

Fitness Trend#2- Interval Training Destroys Aerobic Training For Improved Fat Loss And Fitness 100% Of The Time

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat.

Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and lots of overtraining injuries (e.g. ______-its).

With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:

The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!

The time is now to jump on the interval training bandwagon. Come 2009, do yourself and your body a favor and start sprinting to look better naked.

Fitness Trend#3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!

The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you.]

Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this.

Well, those are the top fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

Milwaukee Personal Trainer Shows A Killer Workout for Your Legs and Butt!

2008-12-11T07:41:00.002-06:00

Check out the workout of the day for my Milwaukee bootcamp Get Sexy Boot Camps below:

Your legs and butt will definitely be leaner and sexier from this bad boy ;)

crank it!

BJ

www.GetSexyBootCamps.com

www.WorkoutMuse.com

Milwaukee Bootcamp Workout of the Day- Milwaukee Personal Training: 30-30 Strength Cardio Interval Combo

2008-12-08T11:43:00.003-06:00

Check out today's fat loss bootcamp workout of the day from my Milwaukee boot camp Get Sexy Boot Camps to burn fat and lose weight:

Crank it!

BJ

www.getsexybootcamps.com

www.workoutmuse.com

5 More Last Minute Fitness Gifts for the Holidays!

2008-12-07T15:59:00.004-06:00

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at Best Supplements

7.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) Wireless MP3 Headset- KOSS Tugo

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.

I have had the pleasure of helping the CEO of KOSS Stereophones (the company who created the Tugo Wireless MP3 Player) lose 105 lbs of body fat and ever since he kindly gave me my own personal Tugo as a gift I have used it for my own personal workouts. It’s awesome! You can check it out at http://www.koss.com/koss/kossweb.nsf/p?OpenForm&pc^np^Tugo.

10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Milwaukee area, come work with us for the best personal training in Milwaukee by visiting www.GetSexyBootCamps.com.

We’ll change your life and have you looking better naked this New Year, guaranteed ;)

Crank it!

BJ

www.WorkoutMuse.com

Top 10 Last Minute Holiday Fitness Gifts for 2008!

2008-12-07T15:52:00.007-06:00

If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is official my top 10 list of the best last minute fitness gifts for 2008:

1.) A Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $30), I have used it every day for the last several years and I swear by it! You can get it at the following link:

BEST FOAM ROLLER

2.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a total nut job who creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them year round to crank it at home or on the road. To get the best bands in the business check out the following link below:

Best Resistance Bands

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought Whole Foods was just for rich people or hippies, but boy was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

Crank it for the holidays!

BJ

www.workoutmuse.com

Bootcamp Workout of the Week!

2008-12-07T15:33:00.002-06:00

Check out the Milwaukee bootcamp workout of the week if you dare:

Crank it!

BJ

www.GetSexyBootCamps.com

www.WorkoutMuse.com

Fat Loss Bootcamp Workout of the Week!

2008-12-05T11:53:00.002-06:00

See below for the fat loss bootcamp workout of the week from my Get Sexy Boot Camps in Milwaukee, WI.

It's a killer 30-30 strength-core interval combo workout featuring 10 different exercises:

Congrats to Tom, our boot camper of the week, who has lost 13 lbs in the last 4 weeks!

Crank it Tom!

BJ

www.WorkoutMuse.com

12 Days of Fitness Update!

2008-12-05T11:52:00.001-06:00

We're just 7 days out from the start
of this Year's http://www.12daysoffitness.com
and boy, have we been puting together
a bunch of great FREE gifts for you!

There are well over a hundred exercise
programs, diets, nutrition plans, videos,
audios, reports and tons more getting lined
up to hit your inbox from 10th December...

...and all of it is FREE. It won't cost you
a single penny!

All of the contributors (myself included)
are really looking forward to sharing
their gifts with you
but we really need your help
to make this work.

First, we need you to get on over to
http://www.12daysoffitness.com right
away and update your details into the
form we've set up over there. This will
make sure you don't miss out on the gifts
as we release them on the tenth.

Second, we need you to tell everyone
you know about the gift-giving. You see,
we want this to be big. No, HUGE, and
the only way to accomplish that is to get
the word out through everyone who
we know.

That means you too!

You don't have to do much,
just send your family, friends and colleagues
on over to http://www.12daysoffitness.com
to get their own gifts and we'll do the rest.

Can you help?

I hope so, we really want this to help as
many people as possible.

Thanks in advance!

Crank it!

BJ

http://www.12daysoffitness.com

13 Diet Tips to Prevent Holiday Weight Gain!

2008-12-02T19:32:00.002-06:00

There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Crank it!

BJ

www.WorkoutMuse.com

PS- Check out my new boot camp you-tube page which features the boot camp workout of the day from my Get Sexy Boot Camps in Milwaukee, WI @

http://www.youtube.com/user/milwaukeebootcamp

Now you can crank it with us from ANYWHERE in the world ;)

Please feel free to forward this link to anyone you feel can benefit from it!

Milwaukee Bootcamp Workout of the Day- Milwaukee Personal Training

2008-12-01T21:26:00.002-06:00

Milwaukee Bootcamp Workout of the Day- Get Sexy Boot Camps: 12/1/08

Crank it!

BJ

www.GetSexyBootCamps.com

www.WorkoutMuse.com

Milwaukee Bootcamp Shares 4 Quick Fit Tips To Keep Your Body Fat-Free For The Holidays!

2008-11-30T20:08:00.002-06:00

We all know how busy the holidays can be. However, do not let yourself get caught in the trap of not working out to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losses in lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, unwanted body fat during the holidays. Plus, losing strength will mean that the next time you start to work out your performance will be sub par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat!

1.) Perform at least one intense strength training session per week

Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.

2.) Hit Your Totals

Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (see my article How to Build 5-Minute Total Body Fat Burning Workouts for the Holidays for more info). Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, it comes down to effective (“Hit Your Totals”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season!

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, that was the former naughty kid in me raging, ha ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built igloos, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the pigskin or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

Crank it!

BJ

www.WorkoutMuse.com

PS- For the best personal training in Milwaukee, WI and a FREE 1-week trial to be world famous boot camps, please visit:

www.GetSexyBootCamps.com

Turkey Day Total Body Fat Loss Workouts with a Medicine Ball!

2008-11-26T07:52:00.004-06:00

I know you're gonna do your thang and get your grub on come Turkey Day, so why not crank it with some total body med ball workouts so that you can actually earn the feast!

Remember, your body best handles sugary and starchy carbohydrates and higher calorie meals within 3 hours of intense exercise.

It's all done-for-you below so check it out, and if you really over do it, feel free to do the second med ball workout later in the day after the big meal ;)

5-Minute Total Body Fat Burning Workout#1- Med Ball

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg MB Sumo Deadlifts
2 Push Lying MB Chest Passes
3 Single-Leg MB Alternating Lunge + Twist
4 Pull MB Alternating Rows
5 Core MB Upper Body Twists

Click the link below to view a complete done-for-you workout video demo @

5-Minute Total Body Fat Burning Workout#2- Med Ball

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg MB Back Squats
2 Push MB Kneeling Shoulder Passes
3 Single-Leg MB Single-Leg Hip Extensions
4 Pull MB Alternating Bicep Curls
5 Core MB Leg Raises

Click the link below to view a complete done-for-you workout video demo @

Crank it!

BJ

www.WorkoutMuse.com

How to Use Your Thanksgiving Turkey to Create Healthy, Fat Blasting Meals

2008-11-24T08:59:00.001-06:00

It's about that time of year again, when that big old bird comes out of the oven for Thanksgiving. People tend to associate Thanksgiving dinner with sinful excess and horrible holiday weight gain. Now you can blame stuffing, mashed potatoes with loads of butter and gravy, and pumpkin pie for that, but leave the sexy turkey out of it! After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it, as long as you remove the skin.

Protein is the sole macronutrient responsible for building and repairing your body's tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption efforts we've put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes - 1⁄4 red bell pepper - 1⁄4 green bell pepper - 1⁄4 red onion - 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey - 1 Tbsp Fat Free Cream Cheese - 1 Tbsp Dried Cranberries - 1⁄2 Clove of Roasted Garlic - Salt and Pepper to taste - 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.

Turkey Medallions With Cranberry Glaze

Turkey Medallions: - 6-8 oz. Turkey - Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze: - 1 Cups Dry white wine - Turkey or chicken stock, as needed - 1 1⁄2 Cups Dried cranberries - 1⁄4 Cup of Pine nuts, toasted - Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.

Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey - 3⁄4 cup turkey gravy - 1 small can whole kernel corn - drained 1 cup of chicken stock - 1 cup of water - 3 cups steamed cauliflower - 2 cups celery, chopped 2 carrots - chopped 1 onion chopped 2 cloves garlic - minced 1 bell pepper, any color - chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.

Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach - 2 tablespoons smart butter - 1 cup cooked whole grain fettuccine - 2 cups diced, cooked turkey - 1 cup turkey or chicken stock 1 - (8 ounce) package fat free sour cream and onion dip - 1⁄2 teaspoon onion salt - 2 tablespoons grated Parmesan cheese - Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans - 6-8 oz. of cubed cooked turkey breast - 1 can of organic cream of mushroom soup - 2 cups Kraft all natural fat free cheese - Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Kettlebell Workouts for Fat Loss!

2008-11-20T22:47:00.006-06:00

One of my favorite training tools is from Russia with love:

KETTLEBELLS

They offer a unique twist on dumbbells that can add some much needed variety to your training routine.

It's also the best tool for my favorite fat loss exercise: SWINGS

Check out some great circuit training

5-Minute Total Body Fat Burning Workout#1- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg KB Swings
2 Push Dynamic Back Pillar + 1-Arm KB Chest Press
3 Single-Leg KB Step-ups
4 Pull KB Alternating Rows
5 Core KB Alternating Rotating Extensions

5-Minute Total Body Fat Burning Workout#2- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg 1-Arm Overhead Squat
2 Push KB Single-Leg Shoulder Presses
3 Single-Leg KB Alternating RDLs
4 Pull KB Single-Leg Bicep Curls
5 Core KB Side Bends

Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer, coach, or instructor looking for music interval soundtracks so that you can crank it with kettlebells for your boot camps or corporate fitness programs, check out:

www.WorkoutMusePro.com

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season

2008-11-17T15:58:00.002-06:00

On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

Total Body Fat Loss Circuits with Dumbbells

2008-11-13T18:30:00.006-06:00

You simply cannot beat dumbbell exercises for portability and convenience!

I recommend that ladies use 8-15+ lbs hex dumbbells and guys use 15-30+ lbs dumbbells with the following total body fat loss circuit training workouts:

5-Minute Total Body Fat Burning Workouts- Dumbbells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg DB RDL
2 Push DB T-Push-ups
3 Single-Leg DB Rear Foot Elevated Lunges
4 Pull DB Push-up Rows
5 Core DB Diagonal Overhead Chip

Exercise# Exercise Category Exercise Variation
1 Double-Leg DB Braced Core Squat
2 Push DB Alternating Split Stance Shoulder Press
3 Single-Leg DB Single-Leg Good Mornings
4 Pull DB Alternating Split Stance Curl
5 Core DB Reach and Rotate Side Pillar

Crank it!

BJ

www.WorkoutMuse.com

PS- The Ultimate Holiday Survival Guide is coming MONDAY!!! It will feature workout and nutrition e-books and a 50-10 holiday themed workout muse audio interval mp3 soundtrack so you can press play to listen and lose fat fast with these great circuit training workouts!

What's the best part?

IT'S FREE!!!

Bodyweight Exercises- Classic Circuit Training Workouts For Fat Loss Using Your Bodyweight ONLY!

2008-11-11T21:12:00.005-06:00

Last week I showed you how to build the ultimate circuit training workout for rapid fat loss...

Today, I've got 2 done-for-you circuit interval workouts using bodyweight exercises ONLY!

These 2 workouts are contain the foundational bodyweight exercises that all of my boot camp clients master to look better naked fast, enjoy ;)

5-Minute Total Body Fat Burning Workouts- Body Weight

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg Hip Extensions
2 Push Push-ups
3 Single-Leg Lunges
4 Pull Rows
5 Core Front Pillar Hold

Bodyweight Workout A

Bodyweight Workout B

Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer looking for the 50-10 audio interval training mp3 soundtrack so you can automate workouts liked these for your boot camps with a simple click of a button, then check out www.WorkoutMusePro.com

How to Build the Ultimate Circuit Training Workout for Rapid Fat Loss

2008-11-06T19:04:00.005-06:00

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here is a great workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great circuit training workouts from my boot camps in the days and weeks to come ;)

Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer looking to run these same automated interval circuits set to music, then you need to check out www.WorkoutMusePro TODAY!

PPS- We've got a great HOLIDAY-THEMED 50-10 Five Exercise Circuit Soundtrack that will be available real soon ;)

The Ultimate Holiday Survival Roundtable- Learn how to save your waistline this Holiday season...

2008-11-05T14:32:00.004-06:00

Some of us are dangerously on track for the typical 5-10+ lb weight gain that the average American faces during the post-Halloween months of November and December.

So what I decided to do was gather some of the best fat loss experts from around the world to do a no-holds barred holiday survival roundtable to help YOU save your waistline this holiday season BJ!

Click the link below to listen to this amazing F.R.E.E podcast where we spill the beans about the training and nutrition strategies that we have collectively used with thousands of people to maintain, if not lose, weight during the holidays:

Holiday Survival Roundtable Podcast

There is simply a ridiculous amount of f.r.e.e content here. You' be crazy not to take advantage of it.

And please be sure to forward this link to any friends or family members to whom you feel may benefit from it ;)

Crank it!

BJ
www.WorkoutMuse.com

PS- The Ultimate Holiday Survival Kit is coming your way very soon. It will feature f.r.e.e workout and nutrition e-books to help you maintain your sexy this holiday season. And because we love you so much and are so very grateful for your loyal support, it's on us ;)

PPS- If you are a trainer, please feel free to provide this link for the podcast to your list to help them get through this very challenging time for fitness ;)

80 and 85 Years Young: Ageless Tabatas Workouts and Chicken Piccatta Recipe!

2008-11-03T08:06:00.007-06:00

On Friday, I showed you a 9-year old cranking it to Workout Muse. Click the video below if you didn't see it yet:

Today, I'm gonna show you two people who are 80 and 85 years young, cranking it to Tabatas.

They are two long-time clients of my good friend and Kansas City's FIRST personal trainer Greg Justice.

Really, this sums about what it's all about to me... living life to fullest and making no excuses! Fitness is classless, raceless, genderless, and AGELESS:

Plus, I've got a great chicken piccatta recipe below for you that will help jump start your fat loss and lean muscle gain efforts ;)

Crank it!

BJ

http://www.WorkoutMuse.com

This is one of my favorite Italian recipes. Most would NEVER think of it as a
health food, but this modified version is loaded with protein and healthy fats! The following serving sizes are for males, so ladies, please be sure to use of the suggested amounts below:

Naomi’s Chicken Piccatta (CP)

Ingredients:
6-8 oz. of boneless chicken breasts, thinly sliced
1/4 cup of ground almond meal (other nut meal may be substituted)
1/4 cup of egg white
Salt to taste
1 tbsp Italian seasonings
Non-stick cooking spray
1 fresh lemon or 3 tbsp of pure lemon juice
1 cup of white cooking wine
2 tbsp of jarred capers with juice
3 sprigs of parsley

Directions:
Line a baking sheet with non-stick spray and preheat the oven at 325 degrees.
Place egg whites in a small bowl. Take ground almond meal, salt, and Italian
seasonings, and blend together with fingers in a flat plate. Using a fork, pick up
a piece of chicken and dip it into the egg white mixture. Allow the chicken to
hover over the bowl for a few seconds to let the excess egg white drip off. Take
the chicken and lay it on top of the almond meal mixture, patting it down with
the fork, do the same on the other side until it is mostly covered. Place the
chicken onto the baking sheet and repeat until all your chicken is coated. Place
baking sheet in the oven.

For the sauce, place small pan over medium heat. Once the pan is hot, spoon
the capers making sure to use as much of the juice as possible. Place them into
the pan. Pour the white wine into the pan and stir. Finally cut the lemon in half
and pit it and squeeze one half of the lemon into the mixture or pour the 3 tbsp
of pure lemon juice. Stir until little bubbles form and then place on very low heat
to keep warm.

Once the chicken is golden on one side, flip it over and let the other side cook for
an additional 5 minutes. Remove the chicken from the oven and place into the
sauce. Serve by placing the chicken on a plate and pouring the remaining sauce
on top. For an extra kick, you can grate and sprinkle a little lemon zest and
parsley on top of the dish. You may garnish by slicing the other lemon half
and/or by using a few sprigs of parsley.

PS- If you want more recipes like this from our rapid fat loss nutrition system ETERNAL EATING, check out www.RapidFatLossCardio.com

Rage Against The Machine: How To Use Bodyweight Cardio Exercises To Burn Belly Fat and Lose Weight Fast!

2008-10-29T07:43:00.006-05:00

I received a great question from one of my Rapid Fat Loss Cardio customers the other day.

8 years ago she broke her tailbone, and though she's been loving the shorter, more intense interval workouts, sitting on a spin bike was bothering her booty a lot.

So, I sent her the following 2 videos showing great low-impact, equipment-free cardio exercises to use instead, so check them out:

Body Weight Cardio Interval Workout A- 20-10 Tabatas

Body Weight Cardio Interval Workout B- 20-10 Tabatas

Now, let's take this a step further...

For the longest time I have believed that running sprints was an unparalleled fat loss exercise for interval workouts.

But over the past year I have seen equal or better results for both myself and my clients by substituting total body strength exercises for running.

Let's take a look at a classic example of total body strength exercise taken from QUICKIE Workouts Vol. I- One Exercise Workouts:

The squat to row is a total body exercise, just like running is, but WITHOUT THE IMPACT on your joints!

In fact, if you look closely, the squat to row is a essentially like a rowing machine that's made more effective by being able to perform the exercise standing vs. seated! Plus you'll save a thousand dollars by using the band instead...

So if you are looking for safer, lower-impact alternatives to running (or using machines for your cardio interval workouts), then be sure to use the suggestions I gave today ;)

Crank it!

BJ

PS- The special LIMITED-TIME introductory offer for QUICKIE Workouts Vol I: One Exercise Workouts featuring 79 unique total body workouts involving only a single exercise, EXPIRES Thursday (tomorrow) @ 11:59 pm US EST. If you haven't downloaded the FREE "try before you buy" e-book, then be sure to do so ASAP by clicking the link below:

CLICK HERE FOR ONE EXERCISE WORKOUTS

5-Minute Gut Blaster Workout

2008-10-24T10:47:00.004-05:00

I am a huge fan of pillar training.

It's essentially a step up from core training as pillar training involves the shoulders, hips, AND core.

This week I gave all of my boot camp clients a killer 5-minute abs finisher involving pillar combination exercise... THIS WILL DESTROY YOUR ABS!

Here's the workout and companion video demo:

3-Way Dynamic Pillar- Perform 5 reps/way = 1 Round. Perform Max Rounds for Time in 5 Minutes

Only rest when you absolutely have to by taking short 5-20 s rest periods when form or technique begins to falter.

Due to the constant switching of pillar movements you are able to continuously work your abs for straight 5 minutes... well, to the best of your ability ;)

Alright, have a great weekend, and be sure to smoke those abs with this 5-minute quickie!

Crank it!

BJ

PS- If you like this workout, then you will LOVE "One Exercise Workouts," featuring 79 total 5-10 minute fat burning workouts that you can do anywhere. It launches Monday, so stay tuned for a special limited time offer coming your way for next week only ;)

One Exercises Workouts To Burn Belly Fat and Lose Weight Fast!

2008-10-22T19:26:00.002-05:00

Today I want emphasize the revolutionary concept of combination exercises.

Essentially a combination exercise is where you take one exercise and combine it with one or more exercises (thus the name).

For example, let's say you are doing a dumbbell lunge to work your lower body.

Well if you added a curl to press at the end of each lunge, you would supercharge this exercise form a lower body exercise to a TOTAL body exercise.

That means more muscles worked and more calories burnt which in turn means a greater metabolic boost and greater fat loss.

Now the coolest thing about combination exercises like the dumbbell lunge+curl to press is that all it takes is one of these total body exercises to give yourself a complete total body workout!

Click the link below to see some of our favorite combination exercises, including the dumbbell lunge+curl to press:

By using total body exercises in your total body workouts you will get better total body results ;)

Crank it!

BJ

PS- I was going to launch the ONE EXERCISE WORKOUTS using these total body exercises this week, but frankly I came up with a couple more ideas that I just had to put into play, so check out this video above for now to keep yourself busy until this Monday when it will be ready for you baby!

Rapid Fat Loss Nutrition Made SIMPLE For BUSY People!

2008-10-16T10:45:00.004-05:00

Blah, blah, blah, nutrition is 80% of the battle when it comes to the fat loss game...

You've heard it before...

But the reality is that very few people actually TELL you what the "proper nutrition" is to burn fat fast

Well, today we're gonna change all that baby ;)

Click the link below to download THE RAPID FAT LOSS NUTRITION MADE SIMPLE FOR BUSY PEOPLE E-Book:

http://senduit.com/c6f93b

It is the EXACT handout I give to all of my new boot camp clients on day one...

And it's designed with the utmost simplicity in mind for busy people just like you who want to get started NOW!

Plus, I have even compromised in my wise old age of 26 to throw in some very useful strategies based on client feedback that has resulted in better taste and convenience and in turn better compliance and thus better results!

Lastly, take a look at a brief highlight video of my partner Naomi and I taking our get sexy boot campers in Milwaukee, WI through their complimentary grocery trip and nutrition seminar:

Crank it!

BJ

PS- You can INSTANTLY get the Complete ETERNAL EATING Quick-Start Guides and Cookbooks for Men and Women with your purchase of the FULL 16-Week Rapid Fat Loss Cardio program @

http://www.RapidFatLossCardio.com

Halloween Workout Music is READY!

2008-10-15T07:52:00.001-05:00

I've been getting emails like crazy about how tough AND fun the pumpkin workouts have been from people around the world!

But, people are wanting the Halloween workout music to go with it!

And TODAY, The Workout Muse Freaky Fat Loss mp3 Soundtracks are ready to go baby, consisting of:

- Pre-Workout Track- 5-Minute 50 s on, 10 s off Five Exercise Warm-Up Circuit

- Workout Track- Full 20-Minute Halloween Tabatas (20 s on, 10 s off) to crank it with the pumpkin/med ball workouts

- FINISHER Track- "Hell on Earth" Finisher to scare the fat off of your body!

These tracks are available for a LIMITED-TIME ONLY in the month of October for ONLY 10 bucks.

Click the link below to get them NOW:

I want Halloween Workout Muse!

Be sure to check out the workouts videos on that webpage to see and hear the workout music in action for yourself BEFORE YOU BUY... the soundtracks might be TOO FREAKY for you {!firstname} ;)

I want Halloween Workout Muse!

Plus, though these audio interval mp3 soundtracks are specialties for trick or treat season, they can be used YEAR-ROUND for incredibly quick and effective fat-burning, muscle-building workouts with pumpkins, med balls, or ANYTHING for that matter!

Crank it!

I want Halloween Workout Muse!

PS- If you are a boot camp instructor, these are the EXACT tracks we are using for our annual Halloween Boot Camp workout fund raiser! The provided boot camp pumpkin workout to the freaky fat loss soundtracks will be one of the most UNFORGETTABLE workouts of your clients' lives:

I want Halloween Workout Muse!

PPS- If you haven't tried at least one pumpkin workout you yet you really have no idea what your are missing out on baby! You need to see more for yourself by clicking the link below:

I want Halloween Workout Muse!

8 Killer Core Exercises For Flat Abs!

2008-10-09T18:45:00.002-05:00

Get out your pumpkin (or med ball) and crank it to the following 4-minute abs workout:

4-Minute Pumpkin Tabatas Workouts

- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!

- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits

- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!

FREAKY FAT LOSS CIRCUIT- 4-Minute Pumpkin Core Circuit

Exercise#1- Pumpkin Upper Body Twists @ 20 s on, 10 s rest and transition

Exercise#2- Pumpkin Glute Bridge Hold + Chest Press Combo @ 20 s on, 10 s rest and transition

Exercise#3- Pumpkin Leg Raises @ 20 s on, 10 s rest and transition

Exercise#4- Pumpkin Good Morning @ 20 s on, 10 s rest and transition

Exercise#5- Pumpkin Alternating Rows @ 20 s on, 10 s rest and transition

Exercise#6- Pumpkin Mountain Climber @ 20 s on, 10 s rest and transition

Exercise#7- Pumpkin Cross-Body Climber @ 20 s on, 10 s rest and transition

Exercise#8- Pumpkin Spiderman Climber @ 20 s on, 10 s rest and transition

Crank it!

BJ

http://www.WorkoutMuse.com

How To Burn Fat With Pumpkins This Halloween Season!

2008-10-07T14:36:00.002-05:00

Here's another great total body pumpkin fat loss workout that was just featured on local Milwaukee NBC affiliate TMJ4:

FREAKY FAT LOSS CIRCUIT FOR TV SEGMENT

Exercise#1- Pumpkin Push-up Hold @ 20 s on, 10 s rest and transition

Exercise#2- Pumpkin Swings @ 20 s on, 10 s rest and transition

Exercise#3- Pumpkin Squat-to-Press @ 20 s on, 10 s rest and transition

Exercise#4- Pumpkin Overhead Chops to Left @ 20 s on, 10 s rest and transition

Exercise#5- Pumpkin Overhead Chops to Right @ 20 s on, 10 s rest and transition

Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition

Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition

Exercise#8- Pumpkin RDL + Row @ 20 s on, 10 s rest and transition

Crank it!

BJ

http://www.WorkoutMuse.com

8 Different Lunges for Leaner Legs!

2008-10-02T19:49:00.005-05:00

More pumpkin workouts...

and now we're attacking those legs with 8 different ways to do lunges.

This complete lunge matrix includes lunge variations in all 3 planes of movement plus some core work on the lunge twist combo and even some plyometric work on the split jumps.

Talk about some complete lunge training baby! Check it out below:

4-Minute Pumpkin Tabatas Workouts

- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!

- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits

- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!

FREAKY FAT LOSS CIRCUIT#3- 4-Minute Pumpkin Lunge Circuit

Exercise#1- Pumpkin Alternating Reverse Lunges @ 20 s on, 10 s rest and transition

Exercise#2- Pumpkin Alternating Forward Lunges @ 20 s on, 10 s rest and transition

Exercise#3- Pumpkin Alternating Lateral Lunges @ 20 s on, 10 s rest and transition

Exercise#4- Pumpkin Alternating Drop Lunges @ 20 s on, 10 s rest and transition

Exercise#5- Pumpkin Alternating Cross-Under Lunges @ 20 s on, 10 s rest and transition

Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition

Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition

Exercise#8- Pumpkin Alternating Split Jumps @ 20 s on, 10 s rest and transition

Crank it!

BJ

http://www.WorkoutMuse.com

How Lazy Are We?

2008-10-02T08:09:00.003-05:00

I just had to share this hillarious parody on the highly controversial Wii Fit.

I was laughing my butt off, ha ha!

They lay the sarcasm on pretty thick, lay the video below to see for yourself...

I hope it brightens up your day like it did mine ;)

Crank it!

BJ

PS- You can spend $300 on that "little white thing" and get NO RESULTS or you can spend $100 on a tried and proven 16-Week Rapid Fat Loss Cardio program that will have your burning 9x more fat than Wii Fit, the choice is yours ;)

http://www.RapidFatLossCardio.com

PPS- See what RFL CARDIO did for EL:

El shows BUSY WORKING MOMS how to melt off their baby fat and get their bodies back!

EL's Body Composition Results:

Previous Weight: 135
Present Weight: 117
Body Fat Lost: 14.4%
Gained 6.27 lbs. of Lean Muscle Mass
Lost 22.9 lbs. of Fat Mass
Android (A) % Fat: Down From 48.5% to 25%
Gynoid (G) % Fat: Down From 47.8% to 36%
A/G Ratio: Down From 1.02 to 0.7

Before and After Pics

"As a busy working mom, Workout Muse has given me the convenience and flexibility that I need to get my workouts done consistently and effectively. All I do is "push play" on my MP3 and I can do my workouts anywhere----on the treadmill or outside with the jogging stroller. The beat and tempo of the energizing music is perfect for interval training and Workout Muse tells you exactly what to do. It's a no brainer! Workout Muse has given me my body back---I went from a size 8 to a size 2 and have also gained the strength, flexibility and energy I need to keep up with my one-year old baby boy!"

- El Sangalang, 40 Years Old, New Mother!

Pumpkin Push-up Circuit- 8 Killer Push-up Exercises For The Halloween Season!

2008-09-30T17:01:00.004-05:00

In keeping with the FREAKY FAT LOSS theme for the month of October, here is another AWESOME pumpkin circuit involving 8 great muscle-building, fat-burning push-up variations.

As you can see in the video below, I personally did this circuit and it was humbling to say the least. It was one of the best upper body blasts that I have ever personally experienced and my boobies have been sore for days... the ultimate sign of a new and effectively challenging routine!

Check out what had me crying for mommy in only 4 minutes by viewing the workout video below:

Crank it!

BJ

http://www.WorkoutMuse.com

Former Fat Kids... here is the answer you've been waiting for!

2008-09-29T19:39:00.008-05:00

As a former fat kid, I know how much it sucks to grow up as a prisoner to your own physical condition.

I know what it's like... I used to lie to other kids about an allergic reaction to chlorine to explain why I wouldn't go swimming, even though I was too mortified to take my shirt off and expose my rolls.

I know what it's like... I used to avoid mirrors at will and shower with the lights off.

I know... I know what's it's like to hopelessly accept the fact that I was just a fat kid and I had to deal with it and move on with my life...

Until I discovered the power of training and nutrition.

Now I help people lose fat like crazy because I have personally done it for myself and tons of other former fat kids just like me.

Today, my good friend and colleague Ben Warstler releases his much anticipated FORMER FAT KID FAT LOSS SYSTEM.

All I can say is I wish Ben would have friggin' put this program out 8+ years ago when I really needed a tried and proven blueprint to make the changes I needed to make on my own.

Sure, I managed to find out what was optimal on my own, but it took a long time and there was a ton of trial and error in the process.

But TODAY, you can bypass this frustrating learning curve and lose fat like clockwork with a program that I personally guarantee will take you and your body to the next level.

This is the FIRST and ONLY program, other than one of my own, that I have ever promoted... and it's because it's the best I have seen of its kind to date, no question about it!

If you are a former fat kid looking for a done-for-you solution from a fellow former fat kid, you need to do yourself a favor and read Ben's letter below... it very well may be the smartest move you ever make when it comes to your fitness!

crank it!

BJ
http://www.WorkoutMuse.com

From the Desk of Ben Warstler, The Former Fat Kid
http://theformerfatkid.com

It’s finally here!

My clients and colleagues have been begging me to release the system that allowed me to shed the ‘fat kid’ weight and become lean, confident, and fit.

This complete system includes:

• 12 weeks of fun but intense workouts that you can do anywhere with minimal equipment
• Complete nutrition plan and guide (tool box) that teaches you step by step how to change your lifestyle and start burning body fat TODAY
• Super Meals to help curb the sweet tooth and are healthy
• The key to the Former Fat Kids Exercise Vault- jam packed with all the best fat blasting exercises
• Plus extra bonuses that will help support your quest to become lean and mean
Check out The Former Fat Kids Fat Loss System (http://theformerfatkid.com)

I’ve kept this system secret for the past two years and have only utilized it with my clients to get ridiculous results.

However, this system only works for those who are mentally prepared to achieve amazing fat loss results and will do what it takes to achieve the body they always wanted. I have tried this program on clients who ‘thought’ they were ready, but it didn’t work for them. Unfortunately they were happy being unfit and unhappy.

I don’t want that for you. I don’t want you to have to hit rock bottom before you decide enough is enough. I went through that and don’t wish it upon anyone. At 250 pounds I had hit rock bottom. That may not sound like a large number but the way I felt about myself and how I looked to myself mattered most. And I felt like I looked like 350 pounds.

I struggled with every day tasks like walking up and down stairs. I was beginning to lose my athletic ability I had since I was in grade school. I began to distance myself from my friends and family because I wanted to be alone.

I suffered much longer than I needed to.

My wake up call was when I realized that feeling bad for myself wasn’t going to make things change. I had to take action if I wanted a different outcome.

I propose this to you. Take action, no matter what it is. The Former Fat Kid Fat Loss System (http://theformerfatkid.com) is a complete system that will change you dramatically.

But only buy the system if you are going to use it. Please don’t buy it if it will sit in your computer and gather virtual dust. If you decide not to purchase the program, please do something that will get you closer to your goal. Don’t wait for something to happen, make it happen.

Make today better than yesterday,

Ben Warstler
The Former Fat Kid

The Former Fat Kid Fat Loss System (http://theformerfatkid.com)

P.S. I’m all about taking action. I want you to take action too. That is the ONLY way things will change; you have to make them change.

P.P.S. The price I am offering is only a short term price. I will be increasing the price of the program after a couple of weeks of the initial launch because, honestly, it is worth so much more.

4-Minute Freaky Fat Loss- The Pumpkin Squat Circuit!

2008-09-29T11:20:00.004-05:00

Since October is Halloween month, we will be dishing out some of our favorite FREAKY FAT LOSS WORKOUTS, using you, you guessed it... PUMPKINS!

Take a look at a recent article I wrote about how to lose weight with pumpkins this October. Plus, be sure to watch the video below of the pumpkin squat circuit that broke me!!!

How To Burn Fat with Pumpkins
By BJ Gaddour, CSCS
http://www.WorkoutMuse.com
http://www.GetSexyBootCamps.com

A medicine ball is a great piece of equipment for people looking to burn fat and build muscle anywhere. Med balls are extremely portable and affordable and come in all sizes (typically anywhere from 5-50 lbs) allowing you to customize your med ball workouts for your current fitness level, gender, or goal. Larger individuals, males, and/or trainees looking for more muscle-building benefits are best suited for a larger med ball (25-50 lbs). On the other hands, smaller individuals, females, and/or trainees looking for more fat-burning benefits are best suited for a smaller med ball (10-20 lbs).

A pumpkin is a great seasonal exercise tool that essentially mimics a medicine ball and thus has the same practicality. The only drawbacks to pumpkin training are that eventually the poor pumpkin rots after several weeks and you can't slam or bounce a pumpkin like a med ball... unless your goal is to spray pumpkin shards everywhere! See below for just some of he amazing benefits of pumpkin training (e.g. med ball training):

- Pumpkins can successfully be used as a training tool for all exercise categories: total body, upper body, lower body, core, cardio, sport-specific, etc.

- Pumpkins allow you to train your core in a standing position for maximal improvements in functional performance and athleticism in addition to increasing the recruitment of the key core muscles (abs, hips, lower back) during lower body exercises like squats and upper body exercises like push-ups

- Pumpkins allow you to train your body with multi-joint/compound exercises in multiple planes AND directions of movement for a more complete training experience and a better carryover for sport-specific training (e.g. overhead med ball passes for soccer players)

- Pumpkins allow for a greater range of motion on many exercises when compared to traditional weight training equipment (e.g. barbells), thus allowing for greater improvements in muscle flexibility and joint mobility

- Pumpkins are great for partner training to develop team work and rapport in group training settings

- Pumpkins allow for quick exercise set-up AND quick transition time between exercises for more seamless workouts

- Pumpkins are both safer and easier to use than traditional bulky and metal-based weight training equipment

- Pumpkins are FUN and allow for some cool exercise variety to spice up your workouts

Burn NINE TIMES More Fat With These 4-Minute Pumpkin Circuit Training Workouts

So now that we've covered all of the benefits of pumpkin exercises, let's show how we can put together some killer fat loss workouts to boot! Essentially, we are going to combine pumpkin exercises with proven rapid fat loss High-Intensity Interval Training (HIIT) protocols.

Interval training is a form of exercise where you alternate between bouts of high-intensity maximum effort and low to moderate-intensity active recovery. In 1994, researchers for The Metabolism Journal discovered the following: each calorie you expend during high-intensity exercise burns nine times more fat than the same calorie expended during steady state aerobic exercise! HIIT accomplishes this in the following ways:

- Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reduces muscle glycogen (stored sugar) during training, promoting enhanced total body fat-burning at all other times of day.

- Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout "AFTERBURN" know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!

- Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a "fight or flight" mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.

So, what's the best interval training protocol to use? Well, there is really no BEST interval training protocol but there are a lot of good ones. One of our favorite interval protocols are Tabata Intervals where you alternate between 20 seconds of work and 10 s of rest for a total of eight times for a fat-smashing four-minute workout. This workout is scientifically proven to promote greater fat loss and fitness gains than 60 minutes of the long, slow, boring aerobic training alternative:

Breakthrough Interval Training Study- The Tabata Protocol

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. PMID: 8897392 [PubMed - indexed for MEDLINE]

- Greater Fat Loss: ONLY four minutes of intervals burned just as much fat as 60 minutes of moderate aerobic training. This means that for every second of exercise performed, interval training burns EXPONENTIALLY more body fat than the moderate aerobic training alternative.

- Greater Fitness: Interval Training results in maximal improvements in both aerobic and anaerobic capacity, where moderate aerobic training only causes improvements in aerobic capacity. In addition, the aerobic improvements were greater with the interval group. In other words, Interval Training offers greater improvements in both anaerobic AND aerobic capacity in much less time than the aerobic alternative.

Without further adieu, let's do some circuit training with pumpkin exercises Tabata-Style! Below are two sample pumpkin circuits that we use to scare the fat off our clients' bodies:

4-Minute Pumpkin Tabatas Workouts

- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!

- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits

- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!

FREAKY FAT LOSS CIRCUIT- 4-Minute Pumpkin Squat Circuit

Exercise#1- Pumpkin Front Squats @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Back Squats @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Overhead Squats @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Squat Jumps @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Rotational Squat Jumps @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Squat Hold + Multiple Press Combo @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Shouldering Squat (left shoulder) @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin Shouldering Squat (right shoulder) @ 20 s on, 10 s rest and transition

You have to check out the workout video below, I thought I was going to die!

Can you handle this PUMP-kin ?

Stay on the lookout for our OFFICIAL HALLOWEEN-THEMED TABATAS SOUNDTRACK so you can get your freaky fat loss ON this trick or treat season ;)

Crank it!

BJ

http://www.WorkoutMuse.com

PS- Are you a trainer looking to automate your boot camp workouts with rapid fat loss soundtracks like Tabatas? If yes, then you need to visit the site below and see how WORKOUT MUSE PRO's fitness boot camp music soundtracks are changing the game in the fitness industry:

http://www.WorkoutMusePro.com

PPS- Are you a fitness enthusiasts looking for a rapid fat loss cardio solution? Then you need to check out the site below for interval cardio workouts that will have you burning 9x more fat than long, slow, boring aerobic cardio that you can complete in 20 minutes or less... plus Tabatas is Workout B of Month#4 of The 16-Week Rapid Fat Loss Cardio program available... and EVERYBODY LOVES TABATAS ;) @

http://www.RapidFatLossCardio.com

PPPS- Rapid Fat Loss Workouts, the sister site of RFL Cardio, is coming soon in November, featuring the EXACT 16-Week Rapid Fat Loss Body Weight Training Program that we use with out very own clients in conjunction with the 16-Week RFL Cardio program for 2-3+ lbs of fat loss per week! Stay tuned baby!

The Lose Your Love Handles Workout- 5-minute abs routine!

2008-09-25T20:04:00.002-05:00

Saddlebags...

Love handles...

Tire around the waist...

You name it, all of us deal with this stubborn fat around our sides that truly limits our sex appeal, and nobody wants that ;)

So how do we get rid of this gunk?

Again, nutrition is #1:

1.) Eat every 2-4 hours for a total of 4-6 meals per day (4 meals every 4 hours to maximize fat loss)

2.) Eat core meals anytime and most of the time (lean proteins, healthy fats, and green veggies or fruits) with lots of water (1-2 cups of water before and between every meal). Do not consume any starchy or sugary carbs except for breakfast or within 3 hours of intense activity, but to be honest, limit these altogether if you want to melt away stubborn fat FAST!

3.) Make sure to have 1-2 fists of lean protein (1 for women, 2 for men) consisting of anything that had a face and a mother that ran, fly, or swam) and at least 1-2 fists of anything green and from the ground at each and every meal (spinach, romaine lettuce, asparagus, green beans, broccoli, etc.)

But, you do need to work those obliques (or side abdominals) so that when you remove that fat you can see some nice toned muscle.

I'm not a big fan of side crunches as they have very little functional carryover. Rather I love side pillars/planks as they work you shoulders, hips, and core at the same time.

Specifically, I love the side pillar with a reach and rotation as it works both functions of your obliques: lateral flexion and rotation! This means you work those love handles harder for every effort thus more bang for your buck baby!

Check the 5-minute love handle workout below and get to it for some serious tummy burning:

Crank it!

BJ

http://www.WorkoutMuse.com

PS- The Freaky Fat Loss Halloween Pumpkin Workout E-Book with the companion Halloween Workout Muse soundtracks are coming real soon! I finished making the e-books today and I film all of the crazy pumpkin workouts tomorrow. It will also come with a special Halloween cookbook featuring our special pumpkin pecan shake that our clients die for, so stay tuned, you are not going to want to miss this one ;)

HOTLANTA BODIES BOOT CAMP WORKOUT- Try this 15-15 Tabatas Interval Training Workout If You Dare!

2008-09-23T21:23:00.004-05:00

You know how they get down in HOTLANTA, or do you?

My buddy Benson Manento has a special workout video today showing you how to they crank it in his Hotlanta Bodies Boot Camp!

Among some of the highlights are some really cool explosive jumping variations and "the scorpion push-up" that I dare you to try!

Check it out for yourself by viewing the video below:

Crank it for the ATL!

PS- ATTENTION FITNESS PROS- If you haven't yet had a chance to check out WM Pro for yourself, which features our Top 6 Rapid Fat Loss Boot Camp Soundtracks, then you need to click the link below@

http://www.WorkoutMusePro.com

This sold like hot cakes yesterday- time to get in on the action for yourself before some other trainer in your area passes you by!

On The Road Interval Workouts To Burn Fat And Lose Weight!

2008-09-22T22:09:00.003-05:00

I just got back home to Milwaukee from an AMAZING two event tour in Connecticut and Chicago helping my buddy Dave Schmitz promote his new fitness band boot camp product that incorporates Workout Muse audio interval training soundtracks.

People LOVED the bands.

People LOVED the music.

But people REALLY LOVED the fusion of the bands and the music! I can't wait to do more projects with the band man in the near future!

What people love about resistance bands (or any portable training tool like dumbbells, med balls, etc.) and workout muse mp3s is that these tools allow you to take your workouts with you anywhere.

For a great ON-THE-ROAD WORKOUT to get slim without the gym that I used this weekend AND with my Get Sexy Boot Campers last week, click the link below:

http://www.youtube.com/watch?v=wWk5fVeG680

Make sure to watch the whole video so you can see my client Rosa's take on the workout... it has me laughing for days, way to crank it ROSA!

Crank it!

BJ

http://www.WorkoutMuse.com

PS- After touring this weekend, I have been getting A TON of emails about when exactly our top 6 rapid fat loss boot camp soundtracks will be available for fitness pros. TOMORROW is the answer! Yep, tomorrow you will be a click away from accessing the digital training system that is changing the way the fitness industry does business and you can get in with us on the ground floor! Stay tuned as I will let you know as soon as it's ready ;)

Your 4-Minute Energy Pill!

2008-09-14T11:00:00.001-05:00

Has it been another long week?

To help you get that pep back in your step, here's your 4-minute "energy pill!"

Check out fellow Workout Muse Pro member Kevin Pasquay's Boot Camp Interval Blitz Workout:

Find more videos like this on Make More Train Less

It's a client favorite, so we know that you'd like it.

Simple, but BRUTALLY effective!

Thanks Kev ;)

Crank it!

http://www.RapidFatLossCardio.com

8 Great Fat Loss Exercises!

2008-09-14T10:54:00.003-05:00

You're about to see 8 great tried and proven exercises for fat loss.

Including some variation of each one of these movements to your own personal training routine on a year-round basis will lead to a leaner and sexier you GUARANTEED!

The 8 Great Exercise 4-Minute Tabatas Circuit:

Exercise#1- Pull-Ups @ 20 s on, 10 s off
Exercise#2- Squat Jumps @ 20 s on, 10 s off
Exercise#3- Explosive Push-Ups @ 20 s on, 10 s off
Exercise#4- Ice Skater Jumps @ 20 s on, 10 s off
Exercise#5- Suspended Body Weight Rows @ 20 s on, 10 s off
Exercise#6- Split Jumps @ 20 s on, 10 s off
Exercise#7- Suspended Push-ups @ 20 s on, 10 s off
Exercise#8- Burpees @ 20 s on, 10 s off

Check out fellow Workout Muse Pro member Andrew Eaton's Classic 8-Exercise Tabata Circuit by clicking the link below:

http://www.youtube.com/watch?v=KSZVOVzcE3s

It's got a sweet blend of cardio and strength exercises that will leave your metabolism in fat-attack mode for the next day or two.

Get after it baby ;)

Crank it!

http://www.WorkoutMuse.com

The Fat Loss Trifecta: Using Trisets To Burn Belly Fat and Build Lean, Sexy Muscle!

2008-09-14T10:30:00.001-05:00

We use trisets a lot in our rapid fat loss programs.

A triset consists of alternating between 3 different exercises back-to-back-to-back. It is best to use non-competing movements to form the ideal fat loss triset to allow for optimal training intensity.

Typically, we use the following triset format for an incredible 20-minute total body EXPRESS workout:

Triset#1- 10 Minutes

Exercise#1- Lower Body Exercise
Exercise#2- Upper Body Exercise
Exercise#3- Core Exercise

Triset#2- 10 Minutes

Exercise#1- Lower Body Exercise
Exercise#2- Upper Body Exercise
Exercise#3- Cardio Exercise

To see a done-for-you belly fat-burning workout featuring some really cool exercises from one of our fitness boot camps, click the link below:

http://www.youtube.com/watch?v=YFVwUkClgP8

This workout is different from any other Triset format you have ever seen as it features our 30-60-90 Triset Mixer Soundtrack where you randomly alternate between short, medium, and long duration work sets for each exercise to break through any training plateau.

By incorporating different intervals within the same workout you can truly SHOCK your body and force it to change ;)

Crank it!

http://www.RapidFatLossCardio.com

The Rubber Band Man Chronicles: Band Workouts in Your Basement!

2008-09-11T10:23:00.003-05:00

Boy do I have a special treat for you today!

My good friend and colleague Dave Schmitz has put together some crazy band workouts using Tabata intervals.

If you don't know Dave, he is the world's premier resistance band training expert. Plus he is absolutely RIPPED and has been know to do the splits IN THE NUDE on command (that last part was a joke, well at least the nude part... or was it?)

What's the best part about Dave's workouts?

You can do them ANYWHERE!

To see some great workouts of the band guy in action in his very own rapid fat loss basement, you need to check out the videos below:

Have a phenomenal weekend baby ;)

Crank it!

BJ

http://www.WorkoutMuse.com

Ultimate Abs Workout- No Crunches Required With This Total Body Core Exercise!

2008-09-09T17:45:00.003-05:00

YOU know you want flat, sexy abs.

Who doesn't?

But most people just still don't seem to get how train to properly their for abs nor know what core exercises provide the biggest bang for your buck.

But I've got your back today baby ;)

They key to losing belly fat and getting flat 6-pack abs is of course proper nutrition (ya, I know you didn't want to hear that, ah ha). Yep, you do need to actually burn that fat covering your abs to actually see them.

This is accomplished by focusing on what we call CORE MEALS that consists of lean proteins (beef, chicken, turkey, salmon, cottage cheese, etc.), healthy fats (olive oil, nuts, avocado, cheese, eggs, etc.), and fruits and veggies (especially green veggies!)

But, let's not get sidetracked, after all this is a "how to train your abs" article!

Now, the key to a successful core workout is the following 1-2 punch:

The FUSION of fat loss intervals and total body core exercises for the ultimate flat abs home workout solution!

1.) Use TOTAL BODY Core Exercises: You want to involve as many muscles as possible during each core exercise to have the maximum fat loss and muscle-building effect. So, instead of laying on your backside doing sit-ups, try doing the Back Pillar Single-Arm DB Chest Press that trains your whole body with a special emphasis on that coveted core (abs, hips, butt, love handles, and lower back)!

2.) Use Fat Loss Intervals: As we mentioned earlier, you do need to burn the ugly, unwanted body fat that's covering those rock-hard abs. And though nutrition is critical for removing that stubborn fat as previously mentioned, training can sure as hell help! Since we know that interval training burns 9x more fat than the long, slow, boring aerobic training alternative, it just makes sense to utilize some form of intervals in your ab workouts to maximize the fat-burning effect of the total body core exercises you select!

Well, here is that 1-2 punch in video format using The Workout Muse Tabatas Audio Interval Training Soundtrack:

http://www.youtube.com/watch?v=GK-17KMXr-E

If you think your hardcore, I PROMISE you that this workout I show you will BREAK YOU... in a good way ;)

Do you have what it takes?

Crank it!

http://www.WorkoutMuse.com

Killer Fat-Melting Boot Camp At Work!

2008-09-07T18:18:00.002-05:00

Today I've got a great workout for you so that you can start your week off on the right fat-burning, muscle-building note!

This past Friday, I filmed the lunch workout of one of my local Milwaukee corporate fitness boot camps.

This workout, like any good time-efficient fat loss workout, utilizes the alternating sets method where you perform one exercise for a certain period of time/reps, then rest for a certain period of time, and then perform another exercises for a certain period of time/reps, and so on.

This method of training dramatically reduces your workout time without sacrificing intensity which means better results! The most basic form of alternating sets is known as a superset, where you perform two different exercises back to back for a certain number of rounds.

One of our classic fat loss workouts features the 40 s on-20 s off Supersets audio interval training soundtrack from Workout Muse.

To see the quick workout video of what had my clients gasping for air in a pool of their own sweat, you need to click the link below:

http://www.youtube.com/watch?v=z_ATDnpSHbI

Nothing beats burning fat during your work day ;)

Crank it!

BJ

http://www.RapidFatLossCardio.com

Fast Workouts for Better Arms and Sexy Legs!

2008-09-04T18:19:00.003-05:00

I put together some special "body part" workouts for the guys and gals today.

Please note that in no way, shape, or form am I implying that these workouts should replace the typical total body workouts I am known for prescribing. Rather, these are simply extra workouts to be performed later in the day or finishers to be performed following your total body resistance training workouts or even cardio workouts to get some extra work on areas of the body you'd like to improve the most.

Of course, spot reduction of body fat doesn't work, but a little extra work on trouble spot areas will definitely increase muscular strength and definition.

The 4-Minute Ultimate Arm Workout For The Guys:

The 5-Minute Sexy Legs Workout for The Ladies:

Crank it!

BJ

http://www.WorkoutMuse.com

Time for a QUICKIE: 5-Minute Fat Loss Circuit Training Workout

2008-09-03T16:41:00.001-05:00

The QUICKIE Workout:

5-MINUTE Total Body Fat-Burning Workouts Performed In-Home OR On-The-Road for BUSY People

Here's some classic done-for-you 5-minute fat-burning workout videos providing the appropriate exercises variations for your current fitness level that you can do ANYWHERE!

QUICKIE Strength#1- Workout B

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg: Body Weight Squat Variation
Exercise#2- Push: Free Band Shoulder Press
Exercise#3- Single-Leg: Single-Leg Hip Extension Variation
Exercise#4- Pull: Free Band Bicep Curls
Exercise#5- Core: Side Pillar Variation

Level I Workout Video- Level I: If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked consistently in the last 3 months (if ever)

Level II Workout Video- If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If your are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

Level III Workout Video- If your are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more

Try this bad boy out... you will be burning fat and building lean, sexy muscle for the next 24-48 hours!

Crank it!

BJ

http://www.WorkoutMuse.com

Fat-Burning Cardio- Burn Belly Fat With This Scientifically Proven High-Intensity Interval Training (HIIT) Workout From Australia!

2008-09-02T11:58:00.002-05:00

Here's an amazing rapid fat loss cardio interval training workout from down under that is based on scientific evidence:

Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks. This Australian study compared a 20-minute interval workout (done three times per week) against a 40-minute slow cardio workout (also done three times per week). The Women did the workout for 15 weeks, and only the interval group lost belly fat. The slow cardio group got practically no results at all. They found their specific brand of interval training prompts the body to click into a metabolic response that allows more fat to be burned both under the skin and within the muscles.

"The Interval Training group lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes," UNSW Associate Professor Steve Boutcher said. “Their success was due to higher amounts of chemical compounds called catecholamines that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.”

***The exact interval protocol used for this study was an 8 s sprint followed by a 12 s recovery period. This scientifically proven rapid fat loss timeline is featured in Cardio Interval Workout B of Month#4 of The 16-Week Rapid Fat Loss Cardio Program!***

Check out the sample cardio interval workout below:

Crank it!

BJ

http://www.RapidFatLossCardio.com

Memorial Day Weekend Core and Cardio Workouts!

2008-08-29T09:42:00.002-05:00

I just wanted to take the time to wish you a happy labor day weekend by providing you with some core and cardio workouts that can be completed in 5 minutes or less.

These are a great way to provide some damage control before you attend those naughty BBQ's this weekend, ha ha!

Here's the core workout video for a flat belly fast:

And here's a really cool cardio workout video from my friend and colleague Steve Cork from the UK featuring Tabata Burpees:

I'd also like to wish my lil' bro a happy 14th b-day. I love you Ben!

Crank it!

BJ

http://www.workoutmuse.com

The Busy Guy Workout!

2008-08-28T09:44:00.001-05:00

Are you a busy guy?

I know I am! That's why I created Workout Muse... for busy guys just like me.

I'd like to share a special BUSY GUY WORKOUT from my friend and colleague George Louris of "Busy Guy Fit Club."

It's a special 4-minute body weight ONLY workout featuring the Workout Muse Tabatas soundtrack that will have you ripping off of fat in only a little bit of time!

Simply view the video demo of George's workout below for busy guys just like you ;)

http://www.youtube.com/watch?v=Lx1APfQ9S4w

Crank it!

BJ

5-Minute Bikini Butt Workout For The Ladies!

2008-08-28T09:41:00.002-05:00

Hey Ladies,

I train a lot of women.

And I used to be one of the meatheads who thought only men could work hard before I started training so many amazing ladies who truly give it everything they have day in and day out.

In fact, I find many of my hardest working clients are females!

With experience comes the knowledge of what women like to work on the most when it comes to their bodies.

One of those places is, you guessed it...

THE BOOTY!

So, as a special treat strictly for the ladies, view the video below to see one of our classic 5-minute Bikini Butt Workouts:

http://www.youtube.com/watch?v=_XM7dQNQDjc

Work that butt ;)

Crank it!

BJ

Time for A QUICKIE! 5-Minute Total Body Fat-Burning Workout!

2008-08-25T19:57:00.005-05:00

The QUICKIE Workout:

5-MINUTE Total Body Fat-Burning Workouts Performed In-Home OR On-The-Road for BUSY People

Here's some classic done-for-you 5-minute fat-burning workout videos providing the appropriate exercises variations for your current fitness level that you can do ANYWHERE!

QUICKIE Strength#1- Workout A

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg: Back Pillar Variation
Exercise#2- Push: Free Band Chest Press
Exercise#3- Single-Leg: Lunge Variation
Exercise#4- Pull: Free Band Bent-Over Rows
Exercise#5- Core: Front Pillar Variation

Level I Workout Video- Level I: If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked consistently in the last 3 months (if ever)

Level II Workout Video- If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If your are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

Level III Workout Video- If your are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more

Try these out, you will be feeling their fat-melting power for the next 24-48 hours!

Crank it!

BJ

http://www.WorkoutMuse.com

David Beckham's NEW and IMPROVED Cardio Workout!

2008-08-24T16:39:00.005-05:00

In the September issue of Men’s Health (one of my favorite magazines), there was an excellent article about David Beckham’s cardio workouts.

Of course, I wasn’t surprised that all of his cardio workouts incorporate some form of interval training because of the simple fact that interval training is scientifically proven to provide greater improvements in fitness and greater fat loss than the outdated and primitive aerobic training alternative.

But, while I was reading over the workout, I was struck with what I’d describe as THE MISSING LINK to most cardio routines for athletes AND for fat loss.

Typical cardio programs have you run in a straight line forever at a SLOW SPEED. Pretty easy…

And while the original Men’s Health program was much better because it uses intervals, it still recommends running in a straight line. Not that difficult…

But the modified cardio program I created for YOU below uses intervals and shuttle runs in 10 yard increments that require constant stop-and-go and change of direction (you can modify the distance as desired). Now this cranks the intensity up to a whole new level!

Deceleration describes your body’s ability to change direction and it requires a great deal of body control and energy expenditure compared to straight line running. Thus stop-and-go shuttles not only are much more sport-specific (read David Beckham is an international soccer star not a marathon runner) but it also leads to great calorie burning and thus greater fat loss!

So, check out the NEW and IMPROVED David Beckham Cardio Workout for Rapid Fat Loss:

Rapid Fat Loss Interval: 60 s on, 60 s off

- Set-up 2 cones 10 yards apart to build the “shuttle”

- Perform one or any combination of the following cardio exercises as listed within the confines of the 10 yard shuttle:

Cardio Exercise#1- Sprint-Sprint Shuttle @ 60 s on, 60 s off

Cardio Exercise#2- Sprint-Backpedal Shuttle @ 60 s on, 60 s off

Cardio Exercise#3- Shuffle-Shuffle Shuttle @ 60 s on, 60 s off

Cardio Exercise#4- Shuffle-Crossover Run Shuttle @ 60 s on, 60 s off

Crank it!

BJ

http://www.RapidFatLossCardio.com

PS- To get your very own pair of THE ULTIMATE RAPID FAT LOSS WORKOUT HEADPHONES that I use every day to workout, click the link below:

http://www.koss.com/koss/kossweb.nsf/Tugo

Sample Rapid Fat Loss Boot Camp Workout!

2008-08-23T12:14:00.001-05:00

Workout Muse Pro Member Gary Talley was nice enough to put together a sample fat loss workout from his boot camps using the Workout Muse Continuous Work soundtrack.

Check it out the video demo of the workout by clicking the link below so you can see what everyone in Alabama is talking about:

Crank it!

BJ

http://www.WorkoutMuse.com

Another 4-Minute Fat-Killer!

2008-08-18T14:02:00.002-05:00

Fellow Workout Muse pro member Steve Cork shows a great 4-minute TABATAS fat loss workout from the UK that you can perform in the comfort of your own home.

All you need is one med ball for this classic total body fat loss workout!

Make sure to check out the video below:

Thanks for the inspiration Steve ;)

Crank it!

BJ

http://www.RapidFatLossCardio.com

PS- You can get this EXACT Tabatas soundtrack (featured in Month#4 for yourself by purchasing the 16-Week Rapid Fat Loss Cardio Soundtracks @ http://www.RapidFatLossCardio.com!

PPS- Be sure to check out our CLUB WORKOUT MUSE where you can interact with us and other fat loss seekers using interval training to get their dream body @ http://www.ClubWorkoutMuse.com!

Lose-Your-Gut AT HOME!

2008-07-31T19:33:00.001-05:00

I used to exclusively workout at gyms or health clubs because I thought I had to use expensive equipment to get results.

This all changed when I realized I could get better results AT HOME using body weight exercises to Workout Muse interval training soundtracks.

Think about all the benefits of home workouts...

No wasted gas OR time traveling to the gym!

No wasted money on overpriced membership costs!

Workout on YOUR SCHEDULE in the comfort of YOUR HOME!

What's the best part?

YOU CAN MAKE AS MUCH NOISE AS YOU WANT!!!

Sorry, that was just me venting about how I used to get thrown out of the YMCA because I grunted too much during my workouts :(

A fellow Workout Muse pro member Doug Parra, whom I had the pleasure of meeting recently during our recent vacation in Orlando, has put together a great video demo of one of his favorite rapid fat loss workouts he does in his living room.

Check out the video below to see for yourself how Doug just presses PLAY and listens and loses fat to one of his HARDCORE home workouts:

No frills... HUGE RESULTS!

Let's all get sexy like Doug ;)

Crank it!

BJ

http://www.RapidFatLossCardio.com

PS- Want to be able to CRANK IT at home for BIG-TIME results like Doug? Today is your LAST CHANCE to access the special introductory price for our 16-Week Rapid Fat Loss Cardio Soundtracks and the 846 bucks worth of bonuses that will vanish come 11:59 am EDT Today!

Make it easy on yourself and click the link below to get your very own personal music trainer so you can save money on overpriced equipment and useless gym memberships and lose fat FAST at home!

http://www.RapidFatLossCardio.com

Sport Cardio Intervals for Flat Abs!

2008-07-31T07:59:00.003-05:00

Are you stuck in a rut with your cardio workouts?

Is you idea of "switching it up" moving from the treadmill to the step machine and back?

If yes, I've got some great ways to add variety to your cardio workouts to help you bust through frustrating weight loss plateaus!

A fellow Workout Muse Pro member Greg Kalafatic has created SPORT CARDIO INTERVALS which fuses speed and agility drills from various sports with our tried and proven rapid fat loss cardio interval training timelines!

These drills will help you accomplish 3 very important things:

1.) Perform and Look Better: By training like an athlete you will start to move and look like an athlete. Plus, if you are a weekend warrior looking for the competitive edge in your pick-up football games or summer basketball league, these drills are the perfect vehicle for separating yourself from the competition.

2.) Endless Variety: There are hundreds of speed and agility drills that you can incorporate into your cardio workouts to keep things exciting, fun, and fresh. After all, the moment your workouts start becoming boring is when you start falling off the wagon!

3.) Greater Fat Loss: Speed and Agility drills involve a lot of change of direction which is much more challenging for your body then simply running in a straight line. This stop and go movement leads to a bigger metabolic boost and skyrockets your calorie burning to help you unveil those flat, sexy abs!

You need to take a look at some of Greg's SPORT CARDIO INTERVAL workout video demos by below

Greg has been gracious enough to include his SPORT CARDIO INTERVAL E-Book as one of the 21 bonuses worth over 846 bucks in value that cames with your purchase of The 16-Week Rapid Fat Loss Cardio Soundtracks!

But you only have until tomorrow at 11:59 am to collect these bonuses before they go away!

Crank it!

BJ

http://www.RapidFatLossCardio.com

3 Simple Rapid Fat Loss Nutrition Tips!

2008-07-30T13:38:00.002-05:00

Any legit fat loss expert will tell you that proper nutrition is 80% of the game when it comes to getting rid of your gut and melting off trouble spot fat in your hips, thighs, abs, and lower bacl

But too often I see these so called experts making nutrition much more complicated than it really has to be.

I have helped HUNDRED of people lose THOUSANDS of pounds of ugly, unwanted fat from these 3 simple rapid fat loss nutrition tips from our Eternal Eating Nutrition system:

ETERNAL#1- Eat OFTEN: Eat immediately upon waking and then every 2-4 hours for a total of 4-6 meals per day based on your goals, body type, and/or activity levels.

Our clients have had the most success eating 4 meals per day every 4 hours for maximal fat loss AND convenience.

ETERNAL#2- Eat the RIGHT Meals at the RIGHT Times: Eternal Eating consists of two main types of meals: core meals and activity meals.

Core meals consist of lean proteins, fruits and veggies, and healthy fats and can be eaten anytime. A great example is an extra lean steak with green veggies.

Activity meals consist of lean proteins, fruits and veggies, and nutrient dense carbohydrates (whole grains and legumes) and are best consumed either for breakfast or within 3 hours of intense activity. A great example is a fruit and yogurt parfait.

This simple and brutally effective nutrient timing strategy will have you looking better naked instantly!

ETERNAL#3- Eat Portions, Not Calories: Our clients focus on portion sizes, not calorie counting! 80% of the foods that we recommend can be measured using your fist alone.

To keep it even simpler, use this incredible lose-your-gut eating strategy at every meal:

Men: Eat 2 fists worth of an extra lean protein source (anything that has a face or a mother and runs, flies, or swims) AND at least 1-2 fists worth of fibrous green veggies (anything green and from the ground)

Women: Eat 1 fist worth of an extra lean protein source (anything that has a face or a mother and runs, flies, or swims) AND at least 1-2 fists worth of fibrous green veggies (anything green and from the ground)

If you purchase The 16-Week Rapid Fat Loss Cardio Soundtracks @ http://www.RapidFatLossCardio.com by 11:59 am EDT this Friday, August 1st, you will immediately access our entire Eternal Eating Rapid Fat Loss Nutrition System, including:

- The Eternal Eating Quick-Start Guides for Males and Females + Audio Bonus: The Quick-Start Guide will have you eating to maximize your sexy in 5 minutes or less. We only tell you what you NEED TO KNOW to get BIG-TIME RESULTS so that you don't get bogged-down with extraneous scientific information! Plus, we do all the work for you by providing DONE-FOR-YOU get sexy recipes like Guilt-Free Chicken Parm, Baked Chicken Fingers and Sweet Potato Fries, Naomi's Yummy Thin Crust Pizza, The Get Sexy Burger, The Fruit and Yogurt Parfait, our BUILD-YOUR-OWN SALAD/SANDWICH/SHAKE SERIES, and much, much more!

- The Get Sexy Cookbook for Males and Females- Volume I + Audio Bonus: Nearly 80 pages of DONE-FOR-YOU Eternal Eating approved recipes to provide an endless variety of tasty AND healthy recipes to keep your body changing and your taste buds guessing! Many of these recipes were built with love from some of our very own superstar clients and they are sharing both their favorite meals and get sexy tips with YOU!

- The Ultimate Supplement Guide: Stop wasting your money on all those dangerous and expensive PILLS that aren't getting you any results. We'll reveal the ONLY 2 SUPPLEMENTS you'll ever NEED to maximize fat loss!
PLUS 20 OTHER LIMITED-TIME RAPID FAT LOSS BONUSES!!!

However, you only less than 3 days before we remove these incredible bonuses worth over 846 bucks in value. I promise you that you will never be able to access our Eternal Eating nutrition system as a bonus ever again, so make the smart move and learn how to eat to build a sexy metabolism that will have your burning fat and building lean muscle 24-7-365:

http://www.RapidFatLossCardio.com

Crank it!

BJ

http://www.RapidFatLossCardio.com

Gas Prices and Fat Loss

2008-07-29T16:11:00.001-05:00

Are You A Toyota Or A Ferrari?

With a sluggish economy and gas prices skyrocketing with no end in sight, never before has there been such a need for fuel-efficient automobiles.

Yep, when it comes to fuel economy, slow and steady wins the race and that is why a Toyota is always the better choice compared to gas-guzzling sports cars or SUVs.

But when it comes to fat loss... the last thing you want your body to become is a Toyota!

You see Toyotas are necessity vehicles that are all go and no show. The fitness equivalent of a TOYOTA is AEROBIC TRAINING. Going slow for long forces your body to become a more efficient fat-burner so you can travel more "miles per gallon of fuel consumed".

Now, this is great if you are an endurance athlete whose goal is to be able to go further or travel the greatest distance in the shortest period of time.

But, when it comes to fat loss, the worst thing you can do is become a more efficient fat-burner because essentially you will BURN LESS FAT FOR EVERY EFFORT YOU MAKE!

Ferraris are sexy, muscled-up luxury vehicles made to travel fast and in style for short distances in a stop and go format. The fitness equivalent of a FERRARI is INTERVAL TRAINING. Alternating between short all-out sprints and active recovery periods is incredibly inefficient for your engine (metabolism) and thus burns up a ton of fuel (calories)!

Now this is a BAD WAY TO TRAVEL if you are trying to conserve fuel, but this is the BEST AND ONLY WAY TO TRAIN if you are trying to burn as much energy and fat as possible in the shortest period of time.

Now, please don't take offense to my analogy here, as I am the proud owner of a 2004 Toyota Camry. Right now it's saving me a ton of money on gas!

However, when it comes to training to maximize your sexy (more lean muscle, less body fat), your best bet is to DO IT LIKE A FERRARI for double the fat-burning and muscle-building results in half the time!

Trust me, once you go interval, you will never go back ;)

Crank it!

BJ

http://www.RapidFatLossCardio.com

PS- We had such an OVERWHELMINGLY POSITIVE RESPONSE to the official launch of http://www.RapidFatLossCardio.com yesterday! Thanks to all of you who helped make this happen!

PPS- Make sure to check out the site for yourself, it's a total no-brainer. There is a RISK-FREE 60-Day Money-Back Guarantee to try the world's first and #1 audio interval trainer for yourself. The social proof of the program is unparalleled which is why we are the HOTTEST digital fat loss product on the market today! If you don't lose fat like crazy and aren't blown away by our soundtracks, we will give you your money back with a smile ;)

PPPS- The LIMITED-TIME BONUSES worth 847 clams in value will be gone by Friday, August 1st @ 11:59 am! You'd have to be crazy too miss out on all of these. Do yourself a favor and go to http://www.RapidFatLossCardio.com and scroll down to the bottom of the page to see 21 rapid fat loss bonuses that you can only get within the next 4 days!

Lebanon's Fat Loss Revolution!

2008-07-24T14:18:00.005-05:00

Here's another HUGE Workout Muse SUCCESS STORY:

Fellow WM Pro Member Youssef Helou has taken the Workout Muse training system and started his very own fitness revolution in LEBANON!

You need to check out this video... IT'S VERY POWERFUL!

I am a very passionate and emotional guy when it comes to getting my clients the most rapid and lasting results around.

And I have no trouble spotting others who share this drive with me.

You can just FEEL Youssef's burning desire to help others in his country experience the benefits he received from the WM rapid fat loss interval training system.

Don't forget this guy's name, he's gonna be something special... in fact he already is ;)

Now Go Get Lebanon LEAN Youss!

Crank it!

BJ

PS- The Rapid Fat Loss Cardio Soundtracks will be LIVE and open for purchase this Monday, July 28th. And our good buddy Youssef' Helou has been gracious enough to throw in one of his popular e-books "UNO FAT LOSS," where he shows you how to lose belly fat fast with only 1 piece of equipment! Check out http://www.RapidFatLossCardio.com to learn more about Youssef's e-book and the other 18 LIMITED-TIME BONUSES that will be available so you can start sprinting to look better naked this Monday!

49, With A Body A 20-Year Old Would Die For!

2008-07-22T17:31:00.002-05:00

I just had to share this WM success story with you. IT BLEW ME AWAY!

After searching high and low for the most rapid way to lose fat and get those coveted 6-pack abs, Gary thought back to when he was in the U.S. Army as the pushup champion in basic training.

Realizing he already knew how to rapidly lose fat all along. High intensity interval strength training with short high speed cardio.

After getting bored with just bodyweight exercises he combined a homemade sandbag with an old army rucksack and at 49 years of age is in better shape than when he was in the Army nearly 20 years ago.

Check out the videos below of Gary RUCKIN' IT to our WM Tabatas Soundtrack:

http://www.youtube.com/watch?v=_Q4as_pkK4w

http://www.youtube.com/watch?v=s3upW0cuP98

Make sure to watch the whole video so you can see his ridiculous before and after pics after only 12 weeks of using Workout Muse!

Gary... you look dead sexy!

Crank it!

BJ

PS- Gary will be including an e-book preview of his RUCK IT For Rapid Fat Loss product as a special bonus for those who buy our coming 16-WEEK RAPID FAT LOSS CARDIO SOUNDTRACKS!

You can take a look at the site now @ http://www.RapidFatLossCardio.com. We have disabled the buy now links for now because we are still collecting bonuses that will make this product THE BEST FAT LOSS CARDIO RESOURCE on the market today. We will notify you immediately when it's ready to rock you can listen and lose fat FAST just like Gary did!

Your FIRST Cardio Interval Training Workout!

2008-07-15T19:40:00.001-05:00

Rapid Fat Loss Cardio Interval Training 101

Today I have a very special video for you that will walk you through your very FIRST interval cardio workout!

Simply click the link below to learn how to sprint to look better naked ;)

http://www.youtube.com/watch?v=oWBKMyjC28c

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Check out what Workout Muse did for some VERY BUSY MOMS:

"As a busy working mom, Workout Muse has given me the convenience and
flexibility that I need to get my workouts done consistently and
effectively. All I do is "push play" on my MP3 and I can do my
workouts anywhere----on the treadmill or outside with the jogging
stroller. The beat and tempo of the energizing music is perfect for
interval training and Workout Muse tells you exactly what to do. It's
a no brainer! Workout Muse has given me my body back---I went from a
size 8 to a size 2, lost 20 scale lbs and have also gained the strength, flexibility and
energy I need to keep up with my one-year old baby boy!"

- El Sangalang, 40 years old, NEW mother

"With Workout Muse I lost over 21 lbs and 5 inches in a matter of 9 weeks reaching both my goal weight and pant size. Most importantly this program works with my busy lifestyle (I work full-time, live 45 minutes away, have a 7-year old daughter who is a competitive figure skater, and a 5 year old son who is on an Illinois Travel Hockey Team). I feel great. I have increased flexibility, energy, and mental wellbeing. I am able to focus better on my family and my work. It enables me to accomplish everything that needs to be done throughout the day with an energized and renewed spirit. I just love the way I feel and look!"

- Vicky Kelly, 40 years old, Employed Full-Time, Mother of 3, Information Systems Analyst

14 Fat Loss Experts Share Their Secrets!

2008-07-14T05:00:00.000-05:00

I am pretty pumped at the moment!

You see, I've been selected as one of the world's premier fat loss experts and have been asked to contribute my closely guarded secrets (the same secrets that I usually only share with you, a valued friend and reader) to the rest of the world!

The Free Fat Loss Tips website is where 13 other experts from Australia, The United States, Canada and The UK, join me on this new site.

The best part, of course, is each of us has decided to give up our great secrets for free and the site is now live!

http://www.freefatlosstips.com

You'll find some great information from myself featuring the 16-Week Rapid Fat Loss Cardio Program, which is the EXACT program I hand to all my training clients on day one to lose up to 2-3+ lbs of ugly, unwanted body fat per week! Plus, you can access a BONUS Sample Cardio Interval Training Soundtrack that will tell you when to start and stop and even provides countdowns and updates so you can just press PLAY and listen and lose fat FAST!

Plus you get the following fat-melting info from 13 other leaders in the fat loss game:

- Daniel Munday, who specializes in short, intense workouts for busy people who usually don't have time to exercise. He is giving away the Aussie Fatblast Secrets Revealed audio and eBook special report.

- Dave Soucy, a women's fat loss expert, who has a great Busy Women's Fitness Solution eBook. This 50 pages of jam packed, results producing info is aimed at women sick of trying fad diets and boring treadmill workouts.

- Ed Scow, the author of Fat Loss To Go, who is giving you 3 hot secret reports on the best ways for men and women to lose that body fat.

- Mike Grafstein, is a Youth Soccer expert who has some great interval fitness programs if you have any kids that play the world game.

- Caroline Radway, offers you her Perfect 10 tips to help you achieve your perfect fit for life

- Stephen Cabral, a renowned media personality, who is offering The World's Most Powerful Weight Loss Interval report

- Dan Grant, magazine contributor and body transformation coach who will teach you his Degrees of Change system to accelerate your fat loss results

- Dr Kareem Samhouri, ground breaking, year long, Lift Hard Play Hard program is one of the internet's premier online training solutions.

- Eddie Enriquez, who has created the MyTrainer.com website to allow users free access to some of the best fitness videos and audios on the planet. This is You Tube for fitness.

- John Fell, a Sydney based trainer to the stars who is offering you 3 months online training with access to mp3 workouts, education, and his sought after motivation and support methods

- Ben Warstler, runs successful boot camps in small town Vermont and is sharing with you his 4 Secret Hot Spots for fast and effective fat loss

- Susan Hill, a renowned personal trainer of the year winner, and author of the Bikini Butt Workout for all the women wanting to look their best in their swimsuit this summer. Susan will give you the best tips for picking the right swimsuit.

- Jeremy and Alissa Nelms, creators of the revolutionary Mid Year Resolutions Program which is a teleseminar series that addresses your fat loss, financial and relationship success. Jeremy interviews over 20 experts and you can gain access to this for free!

As you can see, it is a comprehensive list of incredibly accomplished and successful Fat Loss Experts.

Personally, I think you'd be certifiable if you miss the boat on what they are giving away to you.

Most of these trainers would charge upwards of $200 an hour for their time and but you can pick their brains for NOTHING!

Once again, the place to get your freebies is:

http://www.freefatlosstips.com

Yours in Fat Loss,

BJ Gaddour, CSCS

Tabata Body Weight Intervals for High School Football Players!

2008-06-30T12:07:00.003-05:00

Check out this great video demo of my high school football players doing Tabata body weight intervals to end their strength training workouts:

This routine is an incredible way to build work capacity, improve anaerobic endurance, and to increase relative strength (how strong you are per lb of body weight).

In other words, you are looking at a leaner, stronger, faster, more muscular athlete with unparalleled levels of conditioning.

For the fitness enthusiasts who thinks that body weight training is for sissies, try this workout for yourself and trust me when I say that you will change your opinions on what is possible with your body weight ;)

Crank it!

BJ

http://www.workoutmuse.com

Build-Your-Own Treadmill-Rowing Machine Combo for ONLY 25 Bucks!

2008-06-29T20:03:00.001-05:00

Check out the video below to learn how to build your own treadmill and rowing machine with ONLY 25 buck band:

http://youtube.com/watch?v=-gANf_FejZk

Then try the provided sample 4-minute cardio express workout to feel the fat-melting effects of this band workout that will literally save you THOUSANDS of bucks on overpriced, ineffective cardio equipment!

Crank it!

BJ

http://www.workoutmuse.com

The Best NEW Ab Exercises w/ Bands!

2008-06-26T22:21:00.000-05:00

I'll keep this short and sweet...

I did these 2 NEW ab exercises yesterday and I am FEELING it all over my core today... in a good way ;)

Essentially, we take a classic core movement and use a resistance band to make it a whole heck of a lot harder in a way you've never seen before!

Check out the best NEW ab exercises for ripped, sexy abs by clicking the link below so you can see what broke me during yesterday's workout:

Crank it!

BJ

http://www.workoutmuse.com

10-Minute Fat Loss Workout w/ Bands!

2008-06-24T20:07:00.002-05:00

See the video below for an AMAZING 10-minute total body workout with resistance bands that you can do ANYWHERE!

The best part about it... though it doesn't contain a single isolated core exercise, you'll feel it like crazy in your abs the next day ;)

Crank it!

BJ

http://www.workoutmuse.com

Interval CORE Cardio for Flat, Sexy Abs

2008-06-07T09:53:00.001-05:00

Most people think that doing endless boring crunches or 100 sit-ups a day will help them get those flat, sexy abs.

Or they are persuaded to waste their hard-earned money on the various "ab gadgets" sold in infomercials promising the answer to tummy troubles.

Well, I'm about to change the way to do ab work FOREVER!

It's called CORE Cardio:

You will perform all-out maximum effort for 30 s of a cardio exercise (e.g. stationary running, jumping claps, shadow boxing, etc.) followed IMMEDIATELY by 30 s of active recovery by performing a core exercise (e.g. front pillars, upper body twists, leg raises, etc.). You will repeat this 1-minute set up to 10x for 10 total minutes.

Use this tried and proven workout that will blow-torch the fat that's covering up those sexy eye candy muscles while SIMULTANEOUSLY developing that rock hard midsection.

To view a sample DONE-FOR-YOU CORE Cardio Workout that you can perform ANYWHERE, please click the link below (you may have to copy and paste the link into your browser):

Part I: Explanation Video:

http://www.youtube.com/watch?v=2RmW2ICmcdU

Part II: Demo Video:

http://www.youtube.com/watch?v=zwFC81s-TR0

Remember, the best way to lose your gut is to use total body interval training workouts where you alternate between short all-out bursts of high-intensity effort and active recovery periods.

The time is now to start jumping on the interval training bandwagon that will sky rocket your metabolism and have you burning fat and building muscle for the following 24-48 hours... even when you're doing nothing!

And by sneaking in extra core work during "active recovery periods" you are cutting your workout time in HALF while still ensuring you will trade that keg of a gut for six pack abs!

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Please forward this newsletter to anyone you feel will benefit from it so we can spread the health ;)

A Gift for YOU!

2008-06-05T10:55:00.001-05:00

I recently did a phone interview with 6 of our superstar WORKOUT MUSE clients and I was BLOWN AWAY by their powerful, emotional stories that I am going to share this GIFT with you today.

Listen to how Paul Lundh lost 70 scale lbs in 100 days and has been so overwhelmed by the joy this has brought him that he now wants to become a trainer!

Listen to how Lisa Lundh fit into her goal dress that she wore on a special family cruise many years ago, and how her husband Paul was drooling at the mouth when he saw her in it!

Listen to how Carol MacFarlane "jonses" for the workouts and has lost 41 scale lbs in the process. Her sister didn't even recognize her in Walmart the other day!

Listen to how El Sangalang went from a size 8-10 to size 2-4 by listening and running to workout muse by the lake while pushing her baby boy Ian in a running carriage. Her husband has even dropped the 20 lbs of sympathy weight he put on during El's pregnancy.

Listen to how Coleen Barnes has FINALLY overcome 20+ years of failed attempts to reclaim her body and her life and has inspired her whole family to follow her lead!

Listen to how Dr. Kayt Havens plans to spread the gift of health and wellness to her patients because of the amazing benefits she's experienced through this program, knocking off 16 lbs of burdening body fat and overcoming debilitating fibromyalgia.

Listen to how the students have become the teachers as they share with you their personal triumphs and spill their top tips for success!

I have provided the link below for you hear this SHOCKING recording for yourself:

http://67.55.158.41/wav/conf6882117_308638.wav

GET READY TO BE INSPIRED!

Crank it!

BJ

http://www.workoutmuse.com

29 DIFFERENT Way to do Push-ups!

2008-06-04T13:35:00.000-05:00

Believe it or not, one of my favorite exercises is the good old push-up.

Most people freak when I say this because most of us have bad memories of endless push-ups in gym class or as punishment conditioning for sports.

These experiences have led most people to cast push-ups off to the side as a useless exercise because they are considered to be TOO HARD and TOO BORING!

Well, I am about to show you a video that will change all of this and make you a true believer in the endless possibilities of a push-up!

A push-up is the best upper body exercise in existence because it essentially is a total body movement that works the whole front side of your body (and more with some of the more advanced push-up variations we'll demo in the video).

Plus, a push-up is one of the BEST EXERCISES FOR FLAT, SEXY ABS! Your ability to perform push-ups optimally is directly related to your CORE'S ability to stay tight and stabilize throughout the movement preventing any weak links between your upper and lower body.

In other words, do push-ups for 6-pack abs!

To see 29 different ways to do push-ups for 6-pack abs, please click the link below (you may have to copy and paste this link into your browser):

http://youtube.com/watch?v=x2poqZtCS9I

My personal favorite is the running push-up which really smokes your abs!

Add these options into your own workout routine to mix things up and keep your body changing.

It's time to start having FUN with push-ups ;)

Listen and Lose Fat,

BJ Gaddour, CSCS
http://www.workoutmuse.com

1 Dumbbell, 1 Helluva Workout

2008-06-03T15:00:00.002-05:00

For an AMAZING done-for-you total body fat loss workout that can be done ANYWHERE, by ANYONE, at ANYTIME requiring only 1 DB, watch the video below:

http://youtube.com/watch?v=QMe8M0x0OhI

We did this exact workout with our evening boot camper yesterday, and they were FEELING IT!

I did this exact same workout in my backyard yesterday morning with a 30 lb db, and I am FEELING IT today big time!

Crank it!

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Stay tuned for tomorrow's newsletter featuring a bonus audio recording for YOU with some of my superstar clients where they share all of their very own rapid fat loss secrets!

SIMPLE Rapid Fat Loss: Continuous Work

2008-06-02T12:29:00.001-05:00

The Workout Muse Workout-of-the-Month for June is a personal favorite of mine:

CONTINUOUS WORK

It is the most SIMPLE, yet BRUTALLY effective workout my clients and I have ever encountered!

This workout consists of performing 10 total reps of an upper body exercise, 10 total reps/leg of a lower body exercise, and 10 total reps of a core exercise. This represents ONE round and the goal is to perform max rounds for time (typically a 5-10 minute work zone).

Yep, it's that SIMPLE! But... it's NOT EASY!

You are literally working non-stop for the entire duration of the work zone only taking just as much rest as needed to transition to the next movement in the prescribed sequence.

How is this possible?

It's because of the alternating set format where you are "RESTING" from one exercise while performing another non-competing exercise with maximum INTENSITY:

10 reps upper body exercise -> 10 reps/leg lower body exercise ->
10 reps core exercise -> REPEAT for 10 minutes

I refer to this time-efficient approach as STRENGTH CARDIO.

It provides the optimal fat-burning effect by keeping your heart rate elevated throughout the ENTIRE workout as if you were performing cardio while allowing you to perform each resistance training exercise at peak INTENSITY for the optimal muscle-building stimulus.

This translates into maximal calorie burning both DURING and AFTER you workout and thus provides the biggest bang-for-your-buck so that you can simultaneously build lean muscle mass AND melt body fat in 30 minutes or less.

To see some of our very own superstar clients perform a LIVE Continuous Work demo workout on our Get Sexy Milwaukee TV Segment on The Morning Blend, simply click the link below:

http://www.themorningblend.com/NewsArticle/tabid/1474/xmid/22199/Default.aspx

Just follow along with us and feel for yourself the fat-melting, muscle building jolt that ONLY 5 minutes of continuous work will give you!

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Stay tuned all month for our newsletters featuring done-for-you sample follow-along video workout demos so you can start seeing the awesome fat-shredding power of Continuous Work for yourself!

PPS- For an exclusive peak into my very own continuous work archive, check out and subscribe to our WM Blog @

http://workoutmuse.blogspot.com/

PPS- If you want done-for-you rapid fat loss workouts just like this so you can get sexy AT HOME then join us TODAY @

http://www.workoutmuse.com

See the GUTS of Workout Muse!

2008-05-29T20:50:00.003-05:00

A lot of people of are curious about what it's like to be a Workout Muse member.

You asked for it... and you go it.

See below to go on your very own exclusive virtual tour of Workout Muse for you interests:

FITNESS ENTHUSIASTS TOUR

FITNESS PROFESSIONALS TOUR

Crank it!

BJ

http://www.workoutmuse.com

Competing Supersets for EXTRA Muscle Burn!

2008-05-28T09:51:00.001-05:00

Though most of my body weight resistance training workouts feature alternating sets of non-competing exercises (e.g. upper and lower body exercises), sometimes it's great to switch things up and perform alternating sets of competing exercises (e.g. squats and lunges).

This provides a huge muscle building stimulus through a prolonged time-under-tension for the the muscles being worked. This exhausts your muscles rapidly and thus really helps build up your muscular endurance. You are going to feel more burning in your muscles during competing supersets (local muscular endurance emphasis) where you tend to feel more burning in your lungs from non-competing supersets (total body conditioning emphasis). Each protocol helps make the other better, so make sure to employ this strategy to break through plateaus and to provide extra variety.

Take a look at the competing superset workout below that I performed today:

Tabata Lower Body Quad-Dominant Superset

Exerxise#1- Jump Squats with weighted vest
Exercise#2- Rear Foot Elevated Split Squat with weighted vest (alternate legs from set to set)

Tabata Upper Body Pull Superset

Exercise#1- Suspended Body Weight Rows
Exercise#2- DB Biceps Curls

Tabata Lower Body Hip-Dominant Superset

Exercise#1- Stability Ball Hip Extension Leg Curl
Exercise#2- Stability Ball Single-Leg Hip Extension (alternate legs from set to set)

Tabata Upper Body Pushing Superset

Exercise#1- Decline Push-ups (backed off to regular push-ups as needed)
Exercise#2- Parallel Bar Dips (backed off to off bench dips as needed)

Finisher- 30-30's

Exercise#1- sprint-backpedal combo (5-10 yard increments)
Exercise#2- lateral shuffle combo (5-10 yard increments)

crank it!

BJ

http://www.workoutmuse.com

All About Tabatas!

2008-05-27T18:45:00.000-05:00

Workout Muse: All About Tabatas

I. Intro to Tabatas

A.) Scientifically Proven

- 4 minutes of high-intensity interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!

B.) Adapted for Rapid Fat Loss in The Real World

1.) Maximal Calorie Burning and Glycogen Depletion During Workouts:

- Metabolic Resistance Training: Body weight interval training consists of alternating between bouts of 20-60 s of all-out high-intensity effort and short rest periods between sets. This leads to rapid fat loss because it increases levels of catecholamines (adrenaline) which directly mobilizes body fat while simultaneously depleting your body’s glycogen (sugar) stores resulting in more total body fat burning 24-7.

- Exercise Variety: By regularly changing up your exercise selection you prevent your body from adapting to any given movement. Inefficient exercises performed with short rest periods between sets make your muscles and nerves work harder to perform them thus burning more calories during training. It also creates a “fight or flight” response that is the X-factor in making the human body change - if doesn’t kill you, it makes you stronger and leaner!

2.) Maximal Calorie Burning After Workouts:

- Increased Protein Turnover: By doing a lot of work with short rest periods betweens sets and involving all of the major muscles in your body you create the optimal hormonal environment for fat loss AND muscle growth. More muscle break down during workouts (caused by the release of cortisol) leads to more muscle growth and fat loss after workouts (caused by the release of growth hormone). This muscle repair is very energy costly and increases metabolism for 24-48 hours after the workout.

- EPOC: The oxygen debt created in your muscles from anaerobic interval training leads to a serious AFTERBURN for 24-48 hours after your workout

Bottom Line For Rapid Fat Loss Resistance Training:

Perform total body workouts with a high volume of work using multi-joint movement patterns and short rest periods between movements for a total of 20 minutes of intervals.

- The key to rapid fat loss is preventing efficiency and adaptation during your workouts
- Tabatas are KING for rapid fat loss: 2:1 work to rest ratio

II. The Workout Muse Rapid Fat Loss Body Weight Training System

- See BWT manual for more info

III. Tabata Templates

Template#1 The Tabata Classic

BWT Workout A

“TABATAS”

Exercise Selection and Order:

You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Bilateral Hip-Dominant: Hip Extension Variation

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following exercises:

Exercise#1- Horizontal Push: Push-up Variation
Exercise#2- Horizontal Pull: Row Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Unilateral Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following exercises:

Exercise#1- Core Trunk-Dominant: Upper Body Twist Variation
Exercise#2- Core Trunk-Dominant: Crunch Variation

Template#1 The Tabata Classic

BWT Workout B

“TABATAS”

Exercise Selection and Order:

You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Bilateral Knee-Dominant: Squat Variation

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following exercises:

Exercise#1- Vertical Push: Dip Variation
Exercise#2- Vertical Pull: Curl Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Exercise- Unilateral Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following exercises:

Exercise#1- Core Hip-Dominant: Lower Body Twist Variation
Exercise#2- Core Hip-Dominant: Leg Raise Variation

Template#2- Tabata Straight Sets

BWT Workout A

“TABATAS”

Exercise Selection and Order:

You will perform 4 total exercises: 2 lower body and 2 upper body

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Bilateral Hip-Dominant- Hip Extension Variation

Station#2- 5 minutes: Tabata Upper Body Pull

Straights sets of the following exercise:

Horizontal Pull- Rowing Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Leg Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)

Station#4- 5 minutes: Tabata Upper Body Push

Straights sets of the following exercise:

Horizontal Push: Push-up Variation

Template#2- Tabata Straight Sets

BWT Workout B

“TABATAS”

Exercise Selection and Order:

You will perform 4 total exercises: 2 lower body and 2 upper body

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following exercise:

Bilateral Knee-Dominant- Squat Variation

Station#2- 5 minutes: Tabata Upper Body Pull

Straights sets of the following exercise:

Vertical Pull- Curl Variation

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following exercise:

Single-Leg Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)

Station#4- 5 minutes: Tabata Upper Body Push

Straights sets of the following exercise:

Vertical Push: Dips Variation

Template#3-Tabata Super Sets

Non- Competing Supersets (different movement patterns)

- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning

Competing Supersets (same movement pattern, different exercise variations)

- 4 exercises: 2 lower and 2 upper

Knee-Dominant Superset

1.) Squat
2.) Split Squat

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Template#5- Tabata Circuits

Non- Competing Circuit (different movement patterns)

- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning

Competing Circuits (same movement pattern, different exercise variations)

- 4 exercises: 2 lower and 2 upper

Sample Push-Up Circuit: Select 4 or 8 exercise variations

1.) Explosive Push-up
2.) T-Push-Up
3.) Regular Push-up
4.) Off-Set Push-up
5.) Stability Ball Push-up
6.) Spiderman Push-up
7.) Close-Grip Push-Up
8.) 1-Legged Push-up

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Template#6- Tabata CHAOS

- Random call out of exercises by trainer and/or client(s)

Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners

Tabata Extras/Modifications

- Progress Tracking: Tabata Score = Lowest rep total on any given set for a particular exercise

- Go all Unilateral: Employ single-arm and single-leg exercises throughout

- Exercise Selection: Employ endless exercise variations while staying true to the movement patterns

- Exercise Order: Prioritize weaker movement patterns earlier in your workouts

- Combination Movements: Add total body exercises to total body workouts

- Drop Sets: Load or Variation

- 5/10/20 sec pump and holds: squat for 5 s, hold for 5 s, etc.

Bonus- Finisher

Finisher A

“30-30’s”

Exercise#1- Lunge Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Push-up Variation @ max reps or max hold for 30 s, 0 s rest and transition

- Perform this 1-minute round 5x for 5 total minutes

Finisher B

“30-30’s”

Exercise#1- Squat Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Row Variation @ max reps or max hold for 30 s, 0 s rest and transition

- Perform this 1-minute round 5x for 5 total minutes

Other 30-30 Finisher Options:

- Upper Body Finisher: alternate push-ups and rows
- Lower Body Finisher: alternate squats and alternating lunges
- Core Finisher: alternate dynamic front pillar and dynamic back pillar
- Conditioning Finisher: alternate between stationary run and jumping jacks
- Total Body Finisher: alternate between 1-arm squat-to-press (switch arms)
- Chaos: Random call out of exercises by trainer and/or client(s)

4-Minute Equipment-Free Fat Loss in Your Living Room!

2008-05-26T18:34:00.000-05:00

The Workout Muse EXPRESS

Everybody’s got at least 5 minutes!

In the real world, there will be days when we simply do not have enough time for a full 30-minute workout. In most instances, the typical approach we take is to just skip the workout altogether. The flawed assumption here is that no significant results can occur in less than 30 minutes anyways. However, this could not be further from the truth! Both our clients and we have discovered just how much can happen in 5 minutes or less with the right approach to training. So basically, there is no room for excuses as we all have at least 5 minutes on any given day to workout.

It’s not about time… IT’S ALL ABOUT INTENSITY!

The Workout Muse EXPRESS consists of short, but INTENSE workouts that can completed in 5 minutes or less to keep you on track for long-term success. Granted, you will not get as good of results from the EXPRESS workouts as you will from performing the prescribed full-length workouts due to both a lower calorie burn both during and after your workout. However, you will at least maintain your strength and conditioning while still igniting your metabolism for a potent fat-burning stimulus. This is without a doubt better than nothing!

Now the key to these EXPRESS workouts is the word INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off ugly, unwanted body fat and gaining lean, sexy muscle.

As much as we’d love to claim we’ve reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the journal Metabolism researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise! Don’t believe this? Well, trust us when we say that you definitely will become a believer in intensity after performing your first EXPRESS workout. It’s really the coolest thing in the world. It’s like you just flip the switch to building the body of your dreams. See below to learn more about why this happens:

The Role of Intensity in Exercise

- Embraces the Carb-Burning Zone by rapidly reducing muscle glycogen during training which promotes enhanced total body fat-burning at all other times of day.

- Burns a ton of calories both during AND after exercise. This phenomenon is due to the post-workout “afterburn” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training.

- Puts your body in a “fight or flight” mode which creates a hormonal environment that optimizes both fat loss and muscle gain and forces your body to adapt for means of survival.

The Workout Muse Cardio EXPRESS

4-Minute Equipment-Free Fat Loss in Your Living Room!

This cardio express workout features the breakthrough Tabata Protocol that Japanese scientists used to compare the effects of only 4 minutes of high-intensity interval training to a slow, long 60-minute steady-state aerobic alternative. They found greater fat loss and greater improvements in overall conditioning with the following 4-minute interval routine versus the full hour of aerobics! Each workout takes only 4 minutes, not including the highly recommended warm-up routine. In all, you will be in the shower 10 short minutes after breaking your first bead of sweat.

Cardio EXPRESS- Tabatas: 4 minutes total

- 5-minute warm-up (optional, but highly recommended)
- You will alternate between 20 s of work and 10 s of rest
- You will perform this 30 s interval 8x for 4 total minutes

The Top 6 Body Weight Cardio Exercises

Choose either one exercise below and perform it for the full duration of your workout OR feel free to switch to different exercises from round to round to mix things up and get a little more variety:

1.) Stationary Running
2.) Jumping Claps (Modified Jumping Jack)
3.) Cross-Country Skier
4.) Mountain Climber
5.) Burpee Variation
6.) Shadow Boxing/Kickboxing

See the You-Tube Video below for a full demo of this routine and the exercises involved @

http://youtube.com/watch?v=jMnleE-DzKM

Note- Feel free to perform this protocol with any mode of cardio exercise (e.g. outdoor/treadmill running, cycling, etc.). We have simply provided the best equipment-free cardio exercises for the utmost simplicity, affordability, and convenience.

Perform these cardio workouts only on days:

- When you truly have NO TIME for the prescribed full-length 20-minute interval workouts (e.g. travel days)

- For an extra metabolic boost during the day to accelerate fat loss (immediately in the morning or 4-6 hours before/after your main workout of the day)

- Before a “free meal” to serve as a bit of damage control so that your body is primed to use the extra carbs and calories from this meal for muscle growth and recovery while minimizing fat-storage (don’t push this too far - this is not an excuse to go hog-wild!)

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- See how Workout Muse doesn't just change lives... it saves lives!

"I went to the doctor yesterday; I was weighed and my blood pressure
was taken. Last year, at this doctor’s office, I weighed 300 pounds
and my blood pressure was 150/94. Yesterday, my weight was 237 and my
blood pressure was 112/72. Just thought I share one of the many
benefits I have gained thanks to Workout Muse!"

- Paul Lundh

PPS- PLEASE FORWARD THIS NEWSLETTER TO ANYBODY THAT YOU KNOW WHO CAN BENEFIT FROM IT SO WE CAN SPREAD THE HEALTH ;)

NO MORE KNEE PAIN!

2008-05-23T13:43:00.001-05:00

You can't get sexy unless you can burn fat and build muscle. And you can't burn fat or build muscle optimally unless you can perform total body exercises through pain-free, full ranges of motion.

I have struggled with knee pain my whole life. Beyond having patellar tendonitis on and off for 10+ years, I had 4 surgeries (2 on each leg) by the time I was 22. It was a vicious combo of being overweight, eating poorly, and training like an absolute moron being the typical meat head college football player that I was (ignoring form and pain to lift the most weight possible).

I am happy to say that since I have finally learned to start listening to my body and addressing tissue work via foam rolling and corrective flexibility training. My knees are now 100% and I have ZERO limitations with my lower body!

For your viewing pleasure, check out a WORKOUT MUSE YouTube video for the top 2 stretches to alleviate, if not eliminate, nagging aches and pains in your knees (you may have to copy and paste this link into your browser) @

http://www.youtube.com/watch?v=--PeQIBwdxc

I swear by these 2 stretches, add them in 1-3x per day and you won't believe how much better those wheels will feel ;) . I promise you that if you perform these stretches religiously you will notice immediate differences in the way you move and feel.

Regardless of whether or not you have knee pain, these 2 static stretches should be a staple of your flexibility routine for optimal health and performance!

If you want regular updates for new videos just like this, make sure to subscribe to our WORKOUT MUSE YouTube page!

Crank it!

BJ

http://www.workoutmuse.com

Don't be a HUNCHBACK!

2008-05-23T13:41:00.000-05:00

Today I am providing you with some much needed corrective stretching for your shoulder and upper back/neck area.

We spend way too much time during the day positioned like a hunch back:

- slouched forward
- shoulders elevated and shrugged
- arms internally rotated

Guess who this sounds like:

QUASIMODO

Now don't get me wrong, the hunchback of Notre Dame is a good dude with a great heart... but he's not too sexy.

Trust me {!firstname}, you don't want to be a hunchback!

You can start by following the NO MORE HUNCHBACK STRETCHING PROGRAM provided in the following Workout Muse You Tube Video:

http://www.youtube.com/watch?v=z63iWA6_lz0

If you haven't yet, make sure to subscribe to the Workout Muse You Tube Page for FREE so you can stay current with all video updates!

Crank it!

BJ

http://www.workoutmuse.com

PS- Are you doing your rapid fat loss cardio program that we gave you as a gift upon signing up for this newsletter? You know the same workouts that the 6 Get Sexy Milwaukee Contestants used to lose a combined 96 scale lbs in the first 4 weeks! And yes, 5 of these contestants are women over 40 years old, so don't think ladies with more life experience can't get sexy FAST too!

If not, you better get started today as these workouts are the ultimate cardio workout for getting rid of that stubborn fat! It's all in the Rapid Fat Loss Cardio Program we've provided you.

To take your cardio interval workouts to the next level, for only 14.95/month you can get your very own personal music trainer as a downloadable mp3 soundtracks updated every month with new workouts to new mind-blowing music that will tell you exactly what to do. It's all done-for-you baby @

http://www.workoutmuse.com/enthusiasts.aspx

PPS- You better HURRY! We are going to be raising our special introductory prices by Monday, and they will never be this low again!

Last 2 Rapid Fat Loss Workouts

2008-05-23T09:52:00.002-05:00

Been a while since I've done some barbell movements so i switched things up and did some. Man, these last 2 workouts were legit!

Wednesday

Tabata BB Front Squats

Tabata Jackknife Push-ups

Tabata BB Hang Cleans

Tabata Explosive T-Push-Up + Hold

Total Finisher- 30-30's

Exercise#1- Reverse lunge with opposite arm db curl (left leg fwd)
Exercise#2- Reverse lunge with opposite arm db curl (right leg fwd)

Friday

Tabata Ice Skater Jumps

Tabata BB Torque

Tabata 1-arm BB Row

Tabata Stability Ball Push-up+Knee-In Combo

Core Finisher- 30-30's

Exercise#1- Alternating L Side-Front-R Side Pillars
Exercise#2- Stability Ball Hip Extension Hold

Crank it!

BJ

http://www.workoutmuse.com

Take the Americal Idol PINCH Test!

2008-05-22T17:54:00.000-05:00

What An America Idol Can Teach YOU About Fat Loss

I must admit that seeing David Cook bursting with overwhelming emotion after his upset American Idol victory last night was extremely satisfying.

Here's a guy that only showed up to auditions to support his brother, but now he's the American Idol.

Here's a guy that was the last man standing among 100,000 other dreamers just like him.

Here's a guy that not so long ago was a bar tender making ends meet, and now he is on the verge of making millions doing what he loves to do... doing what he was meant to do.

You could see that he just wanted someone to PINCH HIM to make sure he wasn't still dreaming.

Say what you want about American Idol, but the bottom line is that they make stars.

They have a tried and proven system to turn out money-making pop singers year in and year out. Anything successful in life always has a turn-key system behind it.

It's almost Memorial Day and it's starting to get nice and warm.

I want you to stop doing whatever you're doing right now and do your very own PINCH TEST right now!

Except, I want you to reach down and pinch your belly. I mean really grab your gut and see how much fat you can get in your hand.

Doesn't feel too sexy does it? Do you want to get rid of this as fast as possible?

Then be like David Cook and follow a tried and proven system that gets big-time results AND fast!

You are under 6 weeks away from that special 4th of July BBQ. With Workout Muse you can lose up to 2-3+ lbs of fat per week and get rid of that gut so you can feel good about showing off that sexy body this summer.

My friend and Workout Muse client Paul Lundh lost 34 scale lbs in the first 4 weeks.

Now make no mistake about it... Paul worked his ass off and he followed the integrated training and nutrition plans to a T. But Paul is also emerging as a sexy man beast and all of his hard work is truly paying off:

"I train with BJ and Naomi 3 times per week at the Get Sexy Boot Camps (features the Workout Muse rapid fat loss body weight training workouts). On my own, I use the Workout Muse System 3 times per week while doing my interval cardio work. This system enables me to concentrate on the workout and not have to watch the clock because it tells me when to transition. I enjoy the tempo and all the distinct sounds in the music. I find it very motivational and it's all done-for-me."

Paul is smart, just like David Cook. He found a platform for success and he followed a tried and proven system that will walk him by the hand to the promise land.

Congratulations on all of your success Paul. I am so proud of you man.

I only hope Paul's success can inspire some of you to take action just like he did ;)

It's time to unleash the sexy beast in you!

And fortunately you won't need the luck of David Cook to make it happen, just 14.95-19.95/month ;)

Listen and Lose Fat,

BJ Gaddour, CSCS

http://www.workoutmuse.com

PS- Take a look at all of the amazing things that Paul and his family have achieved thus far with Workout Muse in only 10 Weeks of training:

"I've struggled with my weight since leaving the Air Force (AF) in 1993. I started taking less care of myself and didn't care much about my appearance. I used food and alcohol as a crutch and for comfort.

After my father died in December 2000, I decided I'd fulfill a promise to him and get into shape. I read books and magazines, joined a gym, cut out all alcohol, cut down calories and fat to less that 1500 and 15 grams respectively. I worked out nearly every day, doing mostly cardio and then some weight training, but I'd do them on the same days. I lost 72 pounds in less than two months. I thought I did it! I was 217 pounds, my old average AF weight, but I didn't look the same. People would ask me if I was ill and members of my family told me I didn't look very good. That's all I needed to stop; I was looking for an excuse anyway. When I look at pictures from that time, I now see what everyone else saw back then. My eyes were sunken in, my hair was very thin and I didn't look healthy.

I started eating poorly and drinking alcohol again and before long, I gained all the weight back that I had lost and a lot additional weight. I had my two best friends back, beer and pizza. They didn't tell me I looked sick and didn't care how big I was. I topped out at 306 pounds. I'd make fun of my size and weight, which gave others the OK to make fun of me also. I always said I didn't care and that it didn't bother me, but I now know, deep down, it did.

For the past few years, I'd say I'd try to get into shape, but I always wanted to start on a Monday. Monday never came and there was always an excuse, often the same ones.

Fast-forward to February 2008. My wife Lisa and I started The Get Sexy Boot Camps. We have worked out with the Workout Muse system and have been following their Eternal Eating plan. In the back of my mind, I had many doubts. I didn't think I had the time, but I did. I thought I'd always be hungry, but I wasn't. I thought the workouts would be too hard, but they weren't. I thought it would be too expensive to eat healthy, but it wasn't. Before long, I wasn't as sore as I was at first, I was able to move easier and do more during the workouts. My whole family started to eat much better because we weren't buying the junk we used to eat. My daughters' workout with us on our cardio days and it is now part of our lives.

Since February 18, when I started the Get Sexy Boot camps and following the Workout Muse System, I've lost 58 scale pounds. I've gone from a size 44 pants to between a size 36 and 38. I'm wearing clothes that I haven't been able to wear for seven plus years. I feel great and my energy levels are high. People are noticing the changes in my body and attitude. No one has said I look ill, in fact, everyone thinks I look great. My coworkers say I look happier. My confidence is as high as I can every remember it. I am enjoying life now, instead of just living, thanks to BJ and Naomi."

- Paul Lundh

PPS- Please spread the health and forward this newsletter to anybody you know who can benefit from it!

PPPS- The Workout Muse introductory prices will be going up in June. Take action now!

Last 4 Workouts of the Day...

2008-05-20T16:59:00.004-05:00

Last 3 workouts of the day:

Last Friday: Tabata Workout B

Tabata Box Jumps

Tabata Single-Arm Band Lat Pulldowns

Tabata Single-Arm DB Shoulder Presses

Tabata Stability Ball Knee-Ins

Last Saturday: Cardio A- Outdoor Running

- 5-min warm-up
- 30 s on, 90 s off. Repeated this 2-minute interval 10x for 20 total minutes
- 5-minute cool-down

Monday: Tabata Workout A

Tabata Single-Leg Squats (left leg)

Tabata Single-Leg Squats (right leg)

Tabata Spiderman Push-up

Tabata DB Push-up Rows

Monday: Cardio B- Indoor Cycling

- 5-min warm-up
- 60 s on, 180 s off. Repeated this 4-minute interval 5x for 20 total minutes
- 5-minute cool-down

Crank it!

BJ

http://www.workoutmuse.com

Eat the RIGHT Meals at the RIGHT times to build your dream body!

2008-05-20T16:57:00.001-05:00

HOW TO GET A SEXY METABOLISM IN 21 DAYS!

Day#3, Tip#3: Eat the RIGHT Meals at the RIGHT times to build the body of your dreams!

What I am about to tell you is what I have found to be THE most effective nutritional strategy for helping people look better naked. It is so powerfully that people usually see noticeable changes in their physiques after just a couple of days of implementing it. I am not exaggerating when I say that it will change your body and your life forever!

WARNING:

IMPLEMENTING THIS STRATEGY WILL LIKELY RESULT IN A DEAD SEXY BODY THAT WILL BE THE TALK OF THE TOWN. DO NOT FOLLOW THIS ADVICE UNLESS YOU ARE OKAY WITH BOTH INTENSE FLATTERY FROM YOUR PEERS AND INTERESTED GLANCES FROM THE OPPOSITE SEX. IT'S ABOUT TO GET TOO SEXY IN HERE!

ETERNAL#2- Eat the RIGHT Complete Meals at the RIGHT Times: Eat Core Meals anytime. Reserve Activity Meals for breakfast or ideally within 3 hours of intense activity.

Eternal Eating consists of two main types of meals: core meals and activity meals. Core meals consist of lean proteins, fruits and veggies, and healthy fats and can be eaten anytime. Activity meals consist of lean proteins, fruits and veggies, and nutrient dense carbohydrates (whole grains and legumes) and are best consumed either for breakfast or within 3 hours of intense activity. This simple and brutally effective nutrient timing strategy alone will take your sex appeal to the next level!

Two Types of Complete Meals: Core Meals and Activity Meals

Core Meals (CM)

Consist of Powerful Proteins (PP), Vivacious Veggies (VV), and Fabulous Fats (FF) and can be consumed anytime of day.

The Core Meal Effect:

More Lean Muscle Mass and Less Body Fat → Sexy Metabolisms → Sexy Cores

- Core Meals Serve as your Nutritional Foundation: These meals can be eaten at anytime of the day. By eating Core Meals every 2-4 hours you maintain stable blood sugar levels and provide a steady flow of energy to your body all day long. In this way, these meals prevent the huge fat-storing insulin spikes typical of the diets of most Americans that come from:

a.) Frequently eating a large quantity of refined or junk carbohydrates
b.) Overeating later in the day after skipping meals

- Core Meals lead to Sexy Metabolisms: Core Meals create the optimal hormonal environment for simultaneous lean muscle gain and fat loss. By providing all of the essential nutrients to build and maintain lean muscle mass and metabolism without any of the "extras" (starchy or sugary carbs) Core Meals allow your body to melt its fat stores at the same time. This what we call a "Sexy Metabolism" that is working to help you look better naked 24-7!

- Sexy Metabolisms Lead to Sexy Cores: Your body's core muscles collectively consist of the abs, hips, thighs, and lower back. These are the areas that most fitness enthusiasts want to improve the most. Unfortunately, these areas tend to be the stubborn fat areas for most people (generally the abs and lower back for men and the hips and thighs for women). In other words, there is no amount or type of exercise that will make your core musculature more visible without a strategic nutrition plan to trick your body into shedding the unwanted body fat that is hiding these coveted "eye candy" muscles. Core Meals unlock your CORE'S potential by building a SEXY METABOLISM that will get rid of these unsightly trouble spot areas that are hindering your body's true sex appeal!

Activity Meals (AM):

Activity Meals consist of Powerful Proteins (PP), Vivacious Veggies (VV), and Energy Carbs (EC) and should only be consumed immediately upon waking for breakfast and/or within 3 hours post-workout. Activity Meals fuel both the optimal performance of and the recovery from high-intensity exercise.

The Activity Meal Effect:

Improved Workout Performance and Recovery → More Lean Muscle Mass → Sexy Metabolisms

- Activity Meals Are Activity Dependent: The total number of activity meals you consume on a daily basis is directly related to your activity level. The less active you are, the lower the number of activity meals your body needs to function optimally. In general, the average American adult with a sedentary job should only consume a maximum of one Activity Meal per day and even this is often not needed.

- Activity Meals Are Body Type And Goal Dependent: The total number of Activity Meals you consume on a daily basis is directly related to your body type and/or your training goals. If you are prone to weight gain or want to lose body fat (endomorph), your body will respond best to fewer Activity Meals and more Core Meals. If you struggle to gain weight (ectomorph) or want to build muscle, your body will respond best to fewer Core Meals and more Activity Meals.

- Activity Meals Must Be Consumed At The Right Time(s): These meals are best consumed at two specific times of day: breakfast and/or within the 3-hour Workout Window (e.g. within 3-hours of performing high-intensity exercise, the sooner the better). This revolutionary concept is known as nutrient partitioning and essentially means that at these times your body preferentially stores Energy Carbs (EC) in muscle cells instead of fat cells. This is when your body best handles the insulin surges caused by EC consumption (e.g. sugary and starchy carbohydrates). At these times your body preferentially uses these foods to build and repair muscle and to re-stock the sugar stores in your muscles as training fuel for upcoming workouts. However, eating Activity Meals at other times of the day will often lead to unwanted fat-storage that will hide that lean, sexy muscle that you are training so hard to get!

- Activity Meals Promote Optimal Muscle Growth And Recovery: Activity Meals provide all of the necessary nutrients to jump-start muscle growth and recovery in addition to igniting a muscle-building, fat-burning metabolism for hours and hours after the completion of your workout.

The Bottom Line:

Eat Core Meals anytime. Reserve Activity Meals for breakfast or ideally within 3 hours of intense activity. By eating this way you will not believe how much better you will look in the mirror!

Crank it!

BJ

http://www.workoutmuse.com

NO MORE KNEE PAIN!

2008-05-19T11:06:00.002-05:00

You can't get sexy unless you can burn fat and build muscle. And you can't burn fat or build muscle optimally unless you can perform total body exercises through pain-free, full ranges of motion.

I have struggled with knee pain my whole life. Beyond having patellar tendonitis on and off for 10+ years, I had 4 surgeries (2 on each leg) by the time I was 22. It was a vicious combo of being overweight, eating poorly, and training like an absolute moron being the typical meat head college football player that I was (ignoring form and pain to lift the most weight possible).

I am happy to say that since I have finally learned to start listening to my body and addressing tissue work via foam rolling and corrective flexibility training. My knees are now 100% and I have ZERO limitations with my lower body!

For your viewing pleasure, check out a WORKOUT MUSE YouTube video for the top 2 stretches to alleviate, if not eliminate, nagging aches and pains in your knees (you may have to copy and paste this link into your browser):

I swear by these 2 stretches, add them in 1-3x per day and you won't believe how much better those wheels will feel ;) . I promise you that if you perform these stretches religiously you will notice immediate differences in the way you move and feel.

Regardless of whether or not you have knee pain, these 2 static stretches should be a staple of your flexibility routine for optimal health and performance!

If you want regular updates for new videos just like this, make sure to subscribe to our WORKOUT MUSE YouTube page!

Crank it!

BJ

http://www.workoutmuse.com

If you want to LOOK like an athlete, TRAIN like one!

2008-05-16T09:30:00.002-05:00

When you ask most people what they want to look like, they respond:

"I want to have a long, lean, and tight athletic physique!"

But these same people seem to think they can get that same athletic physique without actually training like an athlete.

These well-intentioned wannabes go "power" walking for hours or they jump on ellipticals and go slow for long thinking they can actually look elite if they train EASY.

Think of the fat-free, sexy bodies that strut the playing fields of stop-and-go sports like soccer, basketball, football, tennis, field hockey, swimming, or rugby.

Now think of the elite bodies of some of the most famous athletes in the world:

David Beckham

Kobe Bryant

Mia Ham

Terrel Owens

The Williams Sisters

These fat-free, sexy bodies were built while playing stop-and-go sports.

These rare athletic physiques were molded through intervals: alternating between bouts of all-out high-intensity effort and recovery periods.

If you want to be EYE CANDY like these celebrity athletes, then you need to get with the program... THE INTERVAL TRAINING PROGRAM!

Workout Muse provides DONE-FOR-YOU tried and proven rapid fat loss workouts that harness the science of interval training and the power of sound.

Our Rapid Fat Loss Music Workout Soundtracks serve as your personal music trainer by telling you when to stop, when to start, and provides strategically placed countdowns and updates to keep you focused on the task at hand.

Plus, our elite team of sound designers create inspiring workout music (techno, latin, rock, hip-hop, and more) and rhythmic audio arrangements from scratch that will have you training with athletic intensity for the best-feeling, result-producing workouts of your life!

For as little as 14.95/month, you can access the same cutting-edge interval training programs used by ELITE athletes with ELITE bodies, without the hefty price tag of their personal trainers!

INTERVAL TRAINING... JUST LIKE ATHLETES DO!

See below for my cardio interval workout yesterday which implemented a ton of athletic movements:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Station#1- 5 minutes: Tabata Conditioning

Straights sets of the following conditioning exercise:

Single-Exercise- Single-leg hops over line (alternate legs from round to round)

Station#2- 5 minutes: Tabata Conditioning

Straights sets of the following conditioning exercise:

Single-Exercise- Shadow Boxing Speed Punches

Station#3- 5 minutes: Tabata Conditioning

Straights sets of the following conditioning exercise:

Single-Exercise- Dot Drill

Station#4- 5 minutes: Tabata Conditioning

Straights sets of the following conditioning exercise:

Single-Exercise- Lateral Shuffles with line touch (5-10 yard spacing)

Crank it!

BJ

http://www.workoutmuse.com

The Best Bench Press Exercise for Fat Loss!

2008-05-14T09:59:00.002-05:00

What's the first thing you see those gym meat heads do every Monday:

ENDLESS SETS OF BARBELL BENCH PRESSES LAYING ON THEIR BACK!!!

Now, don't get me wrong, the bench press is a great upper body strength and muscle builder. However, here's the problem with only doing barbell bench presses:

1.) There is little to no core involvement

2.) Performing only bilateral movements tends to further exacerbated strength balances between arms

What's the solution?

The 1-Arm DB Chest Press on a Stability Ball!

Just like this above, but only 1 db held in 1 arm at a time!

Let's list the benefits of this amazing exercise:

1.) The instability of the stability ball makes the exercise more challenging for thew whole body, particular your core

2.) Being able to work one arm at a time allows you to training single-arm strength and prevent the common imbalances between arms that prevents you from bench pressing maximal weight safely

3.) Performing a 1-arm db bench press forces your core to work hard to offset the extra loading on your work arm so that you don't fall off the stability ball (yes, I have done this before in a public setting, and it wasn't pretty)

4.) Using dumbbells allows you to work through a greater range of motion than a barbell allows for which makes it a great muscle building and fat loss movement

Bottom line, the 1-arm db bench press on a stability ball is my favorite bench press variation, and probably the next upper body push exercise alternative to the ultimate total body push exercise: THE PUSH-UP!

Check out my workout today, featuring this awesome chest AND total body builder!

BWT Workout A - “TABATAS”

Exercise Selection and Order:

You will perform 5 total exercises: 1 lower body, 2 upper body, and 2 core exercises.

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Pre-Workout A- 5 minutes

Station#1- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- Valslide Lateral Lunges w/ Kettlebell (alternate the lead leg from round to round)

Station#2- 5 minutes: Tabata Upper Body Push

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- 1-Arm DB Bench Press on SB (alternate arms from round to round)

Station#3- 5 minutes: Tabata Upper Body Pull

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- Single-Leg Kettlebell RDL + Row (alternate legs from round to round)

Station#4- 5 minutes: Tabata Core

Alternating sets of the following core trunk-dominant exercises:

Exercise#1- Back Pillar Variation @ Dynamic Back Pillar
Exercise#2- Crunch Variation @ Weighted Sandbag Curl-up Hold

Finisher A- “30-30’s”

Exercise#1- Single-Leg Wall Sit @ left leg
Exercise#2- Single-Leg Wall Sit @ right leg

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

Crank it!

BJ

http://www.workoutmuse.com

60 Seconds Sprint = The Fat Loss Sweet Spot!

2008-05-13T17:45:00.002-05:00

If you ask a track star what the most difficult running event is, most likely they will reply:

The 400 m dash!

Why? Because usually the 400 m takes 50-70 s for most well conditioned athletes to complete and it is literally a straight sprint all the way through. It is a total gut check of trying to fight all the burning in your muscles from accumulating lactic acid due the growing lack of oxygen from second to second.

From both personal experience and observing my clients, our bodies really only have about a 60 s true sprint in us before we conk out and the intensity drops to the point of diminishing returns.

In addition, 60 s of high-intensity effort completely exhausts your anaerobic system and every second of effort after 60 s has your body shifting towards its aerobic energy pathways. Plus, your body burns the most carbs in the 30-60 s of high-intensity effort, and the key to a rapid fat loss workout is to burn as many carbs during your workout as possible from these 30-60 sec sprinting efforts so that your body is burning fat the rest of the day!

Still not convinced?

Well just look at the ripped, fat-free body below of the most prolific 400 m runner of all time:

In vain, I tried to be like Mike today and did the following killer workout:

These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:

ADAPTED FROM THE 16-WEEK RAPID FAT LOSS CARDIO PROGRAM AVAILABLE FOR FREE DOWNLOAD BY SIGNING UP FOR THE FREE WORKOUT MUSE NEWSLETTER (UPPER RIGHT HAND SIDE OF THIS BLOG)

I. Warm-Up : 5 minutes total
II. Intervals : Perform the prescribed number of rounds for 20 minutes total
III. Cool-Down : 5 minutes total

Key Terms:

- Carb-Burning Zone (CBZ) = Perform all-out, high-intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).

- Fat-Burning Zone (FBZ) = Perform low to moderate intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for both your warm-up and cool-down.

- 1 Interval = CBZ+FBZ = 1 Round

WORKOUT MUSE: Month#1

Workout B- 1:3 work to rest ratio

- CBZ = 60 s
- FBZ = 180 s
- 1 Interval = 4 minutes = 1 Round
- Perform 5 rounds for a total of 20 minutes of intervals

BE LIKE MIKE... AND SPRINT TO LOOK BETTER NAKED ;)

Listen and Lose Fat,

BJ Gaddour

http://www.workoutmuse.com

Eat OFTEN to Feed Muscle and Starve Fat!

2008-05-13T15:34:00.000-05:00

HOW TO GET A SEXY METABOLISM IN 21 DAYS!

Day#2, Tip#2- Eat OFTEN to Feed Muscle and Starve Fat! Eat immediately upon waking and then every 2-4 hours for a total of 4-6 approved meals per day depending on your goals.

"I know I am supposed to eat like 5 or 6 times per day, but I usually skip breakfast because I am so busy and I just don't have any time to eat anything in the morning. Once I get to work it's a total rat race and I just never have time to eat anything but a candy bar or some chips from the vending machine during the day. Sometimes I have a small lunch or I'll swing by a fast-food joint. By the end of the day I am friggin' starving and I eat a really big dinner before I go to bed."

Sadly, this statement is a pretty accurate summary of how most people in our country eat on a regular basis:

- We skip breakfast

- We eat 1 or 2 meals per day

- We eat the biggest meal of the day as our last meal before bed

Well, the good news is that you now know exactly WHAT NOT TO DO!

Now, I'll give you this: it's a bit counterintuitive that eating more often will help you lose weight. I mean seriously, how can eating more get rid of your gut? Here's how:

It is important to first understand the evolutionary history of our ancestors. Not so long ago food was very scarce and we could go many long hours, days, or even a whole week or more between meals. Essentially, we would starve on a regular basis.

Our body has an amazing ability to adapt to its environment in an effort to survive. Thus, the human body became very efficient at storing as much fat for energy as possible in case another state of famine was right around the corner whenever it would sense imminent starvation.

In addition, when your body is starving it will start to consume muscle protein for energy in an effort to save even more body fat as critical survival energy. The result is a loss of lean muscle mass and body shape and a slow, sluggish metabolism.

So, how long does it take to go without eating before your body enters SUVIVAL MODE?

Yep, you guessed it:

2-4 hours!

If you haven't eaten in the last 2-4 hours, this is what's going on in your body right now:

- It's storing ugly, unwanted body fat in all those pesky trouble spot areas like your hips, thighs, abs, and lower back!

- It's breaking down that lean, sexy muscle tissue that gives your body shape and allows you to perform at optimal levels!

- It's slowing your metabolism to a dead halt stopping fat loss in its tracks!

But wait, there's more bad news! When you don't eat every 2-4 hours your body will store as many calories as possible at your next meal to stock up for the next hunger strike. In addition, your blood sugar levels will be so low that your body is going to be craving high-carb, high-fat junk foods that will leave you feeling guilty and bloated. In other words, you will overeat junk food and become a fat-storing machine.

Once and for all, let's say it together:

No more miserable starvation diets that leave us fatter and more frustrated!

ETERNAL#1- Eat OFTEN to Feed Muscle and Starve Fat: Eat immediately upon waking and then every 2-4 hours for a total of 4-6 approved meals per day depending on your goals.

Bottom Line:

Frequent Feedings Build a Fat-Melting, Muscle-Building Metabolism:

- Increased Thermic Effect of Feeding (TEF): Every time you eat you boost your metabolism as your body burns calories chewing, swallowing, and digesting food. If you eat 2-3 meals per day, you will only boost your metabolism 2-3 times. However eating 4-6 meals a day will results in 2-3 extra metabolic boosts per day!

- Feed Muscle and Starve Fat: Your body is programmed to survive periods of famine and starvation due to evolution. Thus, your body will store fat and eat muscle as soon as it senses the slightest signal of starvation. By eating every 2-4 hours you will both provide your body with a steady flow of muscle-building nutrients and allow your body to use fat for fuel. You will also simultaneously increase your body's natural production of anabolic hormones (good muscle-building and fat-melting hormones) and decrease your body's natural production of catabolic hormones (bad muscle-wasting and fat-storing hormones).

- Increase Performance and Improve Energy Levels: Eating every 2-4 hours effectively balances your blood sugar levels and provides a steady and consistent flow of energy to your body to maximize your daily performance at school or work and during your workouts.

- Trick Your Body Into Thinking It's Being Overfed: Unfortunately, your body has no real interest in being lean. However, by eating every 2-4 hours, even when you are in a caloric deficit, you trick your body into thinking that food is always shortly on the way and thus you will avoid the pit falls of starvation-induced muscle loss and fat-storage.

- Avoid the Spillover Effect: When you eat a few big meals each day, the higher caloric and macronutrient content of these meals are more likely to lead to a spillover of nutrients resulting in unwanted fat gain. This is because it is often too difficult for your body to digest large quantities of food. By eating 4-6 smaller, evenly distributed meals each day you are preventing this overflow of nutrients and making it easier for your body to digest and make use of all the nutrient-dense food you are putting into your body.

- A study from Georgia State University concluded that people who opted to eat every 2-3 hours rather than the typical 2-3 meals per day have better blood sugar levels, fewer catabolic hormones, more anabolic hormones, less blood cholesterol, better body composition, and higher metabolic rates! When was the last time you ate?

Expert's Suggestion: Set Your Metabolic Alarm Clock!

Most of us wake up every day to an alarm clock. It is safe to say that the majority of us would probably not wake-up every morning when we are supposed to if we did not have this alarm clock.

Do you honestly think you are going to eat every 2-4 hours unless your body tells you to? We are all so very busy and there truly never seems to be enough time in the day and that is why it is critical that we give our bodies the incentive to eat as often as possible.

Thus, it is essential to establish a daily eating schedule so that your metabolism has the ideal internal alarm clock to optimize your health, body composition, and performance. If you commit to eating every 2-4 hours for a total of 4-6 approved meals for at least 2 weeks, I promise you that your stomach will be rumbling for that next meal sooner than later. IT'S LIKE CLOCKWORK!

Yours in Fat Loss,

BJ Gaddour, CSCS

http://www.workoutmuse.com

Day#1, Tip#1: Drink Water To Look Better Naked!

2008-05-12T14:44:00.003-05:00

HOW TO GET A SEXY METABOLISM IN 21 DAYS!

Day#1, Tip#1: Drink Water To Look Better Naked!

Be a Hydration Specialist

This one is pretty simple. If you do not drink enough water you will die. Humans can go without food for days, weeks, and even months in some circumstances and survive. However, it only takes a couple of days (and in some instances, a span of only a couple of hours) of dehydration before serious health risks or even death present themselves. Over 60% of your body is made of water and it is absolutely essential for a wide variety of physiological functions. Thus, water is at the top of the ETERNAL EATING Food Pyramid as it is the most essential component of sound nutrition.

Oh yea, for those of you who do not care about your health know this: A DEHYDRATED ORGANISM CANNOT LOSE UNWANTED BODY FAT! Your body is only interested in survival and in maintaining homeostasis. As soon as your body senses that it is dehydrated it will go into survival mode and then your body will have no interest in burning body fat. Thus, in order to maximize fat loss and get sexy you need to trick your body into thinking “everything is okay” so that it can effectively burn fat without ever going into survival mode.

Below is a brief summary of key benefits of being a hydration specialist:

- Water is the most vital component of sound nutrition

- A dehydrated organism cannot effectively lose body fat

- Water is needed to flush toxins and fat out of our bodies

- Adequate water intake increase metabolism, performance, and energy levels

The Expert’s Suggestions:

- Always be prepared: Carry a full water bottle around with you and sip on it all day long

- Make your water bottle your own: Whenever we take ownership of something, we will put more effort into maintaining it if not improving it. Thus, take ownership of your water bottle and make it the best around. Feel free to name your water bottle (e.g. Wilson the volleyball from “Castaway”) and/or add creative designs to your water bottle to enhance its visual appeal. Do not share your water bottle with anyone else and be ready to use physical force if necessary to protect your water bottle.

The Water Bottle Mantra

“This is my water bottle. There are many like it, but this one is mine. My water bottle is my best friend. It is my life. I must master it as I must master my life. Without me, my water bottle is useless. Without my water bottle, I am useless.”

Hydration Guidelines:

DRINK AT LEAST 8-16 OZ (1-2 CUPS) OF WATER FOR EVERY 1-2 WAKING HOURS AND ELIMINATE ALL CALORIE-CONTAINING* AND ALCOHOLIC BEVERAGES

*Besides your approved workout drinks and meal replacement shakes

1.) Drink Immediately Upon Waking to Boost Metabolism and to Keep Your Heart Ticking

- You have just spent the whole night sleeping (ideally 7-8 hours) so you are going to wake up extremely dehydrated. It is critical to hydrate as soon as you roll out of bed so that you rev up your metabolic engine and start your day off on the right note.

- Good Morning Metabolism: German scientists recently discovered that drinking 2 cups of cold water immediately upon waking boosts metabolism by 24% for 90 minutes following this good morning chug. Interestingly enough, a smaller amount of water had NO EFFECT on metabolism!

- Save Your Heart: Researchers at Loma Linda University found that men who drank five 8-ounce glasses of water a day were 54% less likely to suffer from fatal heart attacks than those men who drank two 8-ounce glasses or fewer. By drinking 16 oz of water first thing in the morning you are already out-drinking some of these numbskulls!

- Drink at least 16 oz (2 cups) of CHILLED water

2.) Drink Before Meals to Prevent Overeating AND Between Meals to Stay Full

- Before Meals: Drinking at least 8-16 oz of water before each meal will help prevent overeating because water competes with food for space in the stomach. Thus the more water you drink, the less EXTRA food you will eat. This regulation of caloric intake makes drinking enough water an essential component in optimizing fat loss.

- Between Meals: Drinking at least 8-16 oz of water between each meal will help keep you full all day long. Most of us confuse hunger for dehydration, particularly during the cold, dry winter season. Staying hydrated between feedings will keep your energy levels high and prevent those usual hunger pangs that lead you to the twinkie machine at work or school!

- Drink at least 8-16 oz (1-2 cups) of water

3.) Drink During Activity to Boost Performance and Muscle Growth

- Water is nature’s ULTIMATE performance enhancer. Your muscles are composed of 80% water and even a 1% decrease in body water has a negative effect on both workout performance and recovery. That is why proper pre, mid, and post-workout hydration has been shown to lower exercising heart rate, reduce heat stress, maintain performance, and prevent strength losses typical of dehydration.

- In addition, German researchers recently discovered that there is a higher rate of protein synthesis (muscle growth) in well-hydrated muscle cells.

- Adequate water intake is also critical to minimizing the aging process as it helps prevent the drying up of connective tissues surrounding our muscles and joints. This means less nagging aches and pains both now and down the road!

- Drink at least 8-16 oz (1-2 cups) of CHILLED water for every 15 minutes of activity*

*NOTE: Mineral imbalances may occur during exercise that produces large losses of sweat (particularly in hot environments). That’s why it’s best to consume a workout drink containing protein and/or carbs and minerals (e.g. protein shake or fruit flavored kefir). Please refer to the Workout Nutrition Section for more info.

Yours in Fat Loss,

BJ Gaddour, CSCS

http://www.workoutmuse.com

If you want a sexy core... YOU BETTER HAVE SEXY LEGS!

2008-05-12T10:44:00.003-05:00

A lot of new clients ask me what type of ab work I personally do to get a shredded six pack. I proceed to go into the following auto-responder:

1.) I eat like a caveman

My nutrition system ETERNAL EATING focuses on consuming core meals (consisting of lean proteins, healthy fats, and green vegetables) every 2-4 hours for a total of 4-6 meals per day depending on my current goals (fat loss or muscle gain emphasis. I only consume activity meals (consisting of leans proteins, nutrient dense whole grains carbs, and fruits and veggies) after intense exercise and when I am trying to get super ripped, I simply don't consume activity meals for weeks at a time.

2.) I train my whole body, not just more core

Everybody knows we all have sexy abs underneath that blubbery winter suit. So the key to burning off that protective lard layer is to train your whole body to provide the maximal muscle-building and fat-burning stimulus. Furthermore, when I train my core, I focus on pillar movement that works the shoulder, hips, and core in three planes of movement (see side pillars below) so get as many muscles involved as possible.

3.) I really focus on strengthening and building as much lower body muscle as possible

I take leg training for seriousty because it separates the men from the boys and the women from the girls. Leg training is brutal and that's why most people are too wimpy to do it. However, the majority of your muscle mass is in your lower body and thus strong and muscular legs are the key to building a sexy metabolism that will have your burning fat and building muscle 24-7. That's why every one of my workouts contains both a double-leg movement and a single-leg movement and I alternated between knee and hip-dominant variations for both on a workout to workout basis to balance my lower body training. So if you want a flat, 6-pack abs, you better focus on getting nice legs first!

Check out my workout for today, it was legit, and it epitomizes my training system for abs:

TOTAL BODY CIRCUIT TRAINING!

Pre-Workout A- 5 minutes

8-Exercise Tabata Circuit

- Perform each exercise for max reps for 20 s, with a 10 s transition to the next exercise in the exact exercise order listed below for 4 straight minutes:

Exercise#1- Bilateral Knee-Dominant @ MB Jump Squats
Exercise#2- Vertical Pull @ Neutral-Grip Pull-ups
Exercise#3- Vertical Push @ Parallel Bar Dips
Exercise#4- Unilateral Hip-Dominant Variation @ Single-Leg Hip Extension with off-leg parallel to floor with arms across chest (left leg)
Exercise#5- Unilateral Hip-Dominant Variation @ Single-Leg Hip Extension with off-leg parallel to floor with arms across chest (right leg)
Exercise#6- Core Hip-Dominant @ Valslide Mountain Climbes
Exercise#7- Core Linear Stabilization @ Left Side Pillar w/ Abduction (top leg raise)
Exercise#8- Core Linear Stabilization @ Right Side Pillar w/ Abduction (top leg raise)

- After completing the last exercise, take a 1-minute rest and transition
- Perform this 5-minute sequence 4x for 20 total minutes

I must admit I had to take a 15 s rest in the middle of the 3rd minute as I crapped out, but I sucked it up and kept going. This was absolutely deadly! I felt like EVERYWHERE... I think I saw God's face on the last round, ha ha!

Finisher A- “30-30’s”

Exercise#1- Total Body: KB Deadlift to Curl
Exercise#2- Total Body: KB Squat to Press

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

HELLUVA WAY TO CRANK IT FOR THE WEEKE... GET SEXY MONDAY!

Listen and Lose Fat!

BJ
http://www.workoutmuse.com/

Just What I needed...

2008-05-10T08:42:00.000-05:00

BJ & I have been working endlessly over the last 5+ months to get Workout Muse where it is today. I've averaged about 100 hours weekly on recording, mixing, composing, arranging mastering and more. Earlier this week I was finally able to slow down a bit and start to incorporate the Workout Muse program into my life. Today will be my third Workout at level one.

I felt the need to just tell you all that Workout Muse kicked my ass! After my first two workouts I literally felt (and moved) like a bowl of jello. I could hardly lift my arms above my head. And the metabolism boost lasts for many, many hours after my workouts. So, today will be my third workout and I already feel great! I sleep better and crave better nourishment, causing me to eat healthier. I quit smoking 8 weeks ago, I've been a pack-a-day smoker for 16 years! This is just what I needed, take it from someone who weighs 297 pounds -

BJ, look out - before you know it I'll be pictured next to you with my before & after shots!

~Topher

http://www.workoutmuse.com/

8 Exercise Tabata Circuits- A Fat Loss Frenzy!

2008-05-09T09:45:00.004-05:00

One thing I have learned about training for fat loss is to constantly keep your body guessing by frequently changing up your workouts. You want to prevent your body from adapting to your workouts so that your metabolism is very inefficient. This results in maximal calorie burn both during and after your workouts and also activated your bodies "fight or flight" response. I am convinced that this is the X-Factor in fat loss training for if you make your body feel like it's exerting the type of energy needed to overcome what it perceives as a potentially deadly stress... YOU FORCE YOUR BODY TO CHANGE!

Another way to do Tabatas that allows you to crank the intensity up a notch with the exercises why still staying true to the brutal fat loss timelines is to perform Tabatas as an 8-Exercise Circuit. Because you have over 4 minutes before you'll perform each exercise again, this full recovery allows you to choose the most advanced exercises variations for each movement pattern in your workout. Remember the greater intensity, the greater the afterburn, and the more your body changes!

Check out my workout for today:

Pre-Workout A- 5 minutes

8-Exercise Tabata Circuit

- Perform each exercise for max reps for 20 s, with a 10 s transition to the next exercise in the exact exercise order listed below for 4 straight minutes:

Exercise#1- Unilateral Horizontal Push Variation @ Left Arm Incline Push-ups
Exercise#2- Uniliateral Horizontal Push Variation @ Right Arm Incline Push-ups
Exercise#3- Bilateral Hip-Dominant Variation @ KB Swings
Exercise#4- Unilateral Knee-Dominant Variation @ Contralateral Sandbag Rear Foot Elevated Split Squats- Left Lef Fwd
Exercise#5- Unilateral Knee-Dominant Variation @ Contralateral Sandbag Rear Foot Elevated Split Squats- Right Leg Fwd
Exercise#6- Horizontal Pull Variation @ Suspended Rows with Feet Elevated on Stability Ball
Exercise#7- Core-Trunk Dominant Variation @ Med Ball Upper Body Twists
Exercise#8- Core Linear Stabilization Variation @ Valslide Push-Aways

- After completing the last exercise, take a 1-minute rest and transition
- Perform this 5-minute sequence 4x for 20 total minutes

Decided to do a total core finisher. I was literally swimming in my own sweat in drool by the last round, this was friggin' unreal!!!

Finisher A- “30-30’s”

Exercise#1- Anterior Core: Alternating Opposite Arm-Leg Front Pillar
Exercise#2- Posterior Chain: Airplane Hold

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

HELLUVA WAY TO CRANK IT FOR THE WEEKEND... GET SEXY FRIDAY!

Listen and Lose Fat!

BJ
http://www.workoutmuse.com/

Tabata Uphill-Downhill Sprints!

2008-05-09T09:35:00.004-05:00

Decided to do another kamikaze mission and did Tabata Sprints again today. Except I switched it up a bit and alternated between uphill sprints and downhill sprints.

This was cool because you get some resisted running work by fighting gravity uphill and then you get some overspeed work by going downhill on the next sprint. The downhill portion also served as somewhat of a recovery as the nervous system is still primed for the uphill running that preceded hit and you feel like you are going really fast.

Uphill and downhill running are well known for increased running power and stride length respectively, and with the incomplete rest periods of the tabata workouts you also get that incredible metabolic boost and anaerobic conditioning! Be sure to use an incline/decline for your current fitness, level. My suggestion is a 15-20-degree slope for best results and make sure to never slam the brakes on the downhill portion so you don't risk knee injury (always drop your hips and gradually decelerate).

Here was the workouts for yesterday, a great switch-up!

Tabata Uphill/Downhill Sprints- 20 minutes total

- 5 minute warm-up
- 20 s sprint uphill, 10 s active rest, 20 s sprint downhill, 10 s active rest
- repeat this 60-second round 4x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
- 5 minute cool-down

Remeber fast arms equal fast legs. Really drive your arms as you fatigue to keep those legs moving ;)

Crank it!

BJ

http://www.workoutmuse.com

Use Total Body Exercise for Your Total Body Workout!

2008-05-07T09:48:00.004-05:00

Literally as I am writing this post I am shaking as my muscles are still trembling from this workout!

We already know the importance of performing total body resistance workouts 3x per week for maximal fat loss. But if you are looking for the fastest fat loss possible, then crank up the intensity and calorie burn by performing total body exercises within your total body workouts.

For example, the finisher today is a 1-arm kettlebell squat to press. Every 30 s I switched arms and performed max reps for 5 straight minutes. Yep, that's right, 5 minutes of straight squatting, not to mention the fact my upper body was involved on the shoulder presses. In addition, my core had to work extra hard to stabilize the uneven loading as only 1 arm was holding the kettlebell at a time.

This is the definition of a total body exercises: my lower body, upper body, AND core were involved the whole time for probably one of the most taxing finishers I have ever done. I laid on the floor screaming "MOMMY!" for about 5 minutes after I was done as I proceeded to trench crawl to the bench where my water bottle was sitting.

Think I'm full of it? Well you wouldn't be the first, ha ha!

Check out my workout for today:

Pre-Workout A- 5 minutes

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following bilateral knee-dominant exercise:

Single-Exercise- Squat Variation @ DB Squat-to-Press

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following vertical push-pull exercises:

Exercise#1- Dip Variation @ Parallel Bar Dips
Exercise#2- Pull-up Variation @ Chin-ups (moved to negatives when could no longer perform the lifting)

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following unilateral hip-dominant exercise:

Single-Exercise- Single-Leg Hip Extension Variation (alternate legs every set) @ Single-Leg SHELC (SB Hip Extension Leg Curl)

Station#4- 5 minutes: Tabata Core

Straight sets of the following core lateral stabilization exercise:

Single-Exercise: Side Pillar Variation (switch sides every set) @ DB Side Pillar Reach and Rotate

Finisher A- “30-30’s”

Exercise#1- Total Body: 1-Arm Kettlebell Squat to Press- Left Arm @ max reps for 30 s with 0 s rest and transition

Exercise#2- Total Body: 1-Arm Kettlebell Squat to Press- Right Arm @ max reps for 30 s with 0 s rest and transition

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

YOU KNOW YOU LOVE TABATAS ;)

Crank it!

BJ

http://www.workoutmuse.com

This Bike Workout Will Break YOU!

2008-05-06T17:57:00.004-05:00

Few people know that the original Tabata study was conducted on a stationary bike. Yep, those people lost crazy amounts of fat while sitting on a bike! I have seen the power of cycling myself as I have personally employed these bike workouts to get down to as low as 5% body fat!

Real World Proof of Rapid Fat Loss Cycling!

It's funny, because you would never think that a bike workout could be as tough as running can be. But in reality, a stationary bike intervals can be just as deadly as running intervals because you can really crank up the intensity/resistance on the bike without risk of falling off on your face like there is with a treadmill. Sure, you won't be engaging as money muscles as running does, but intensity is what makes your body change and the bike really allows you to safely push the intensity through the roof!

Biking is also a lower impact activity than running which is great for those people who are overweight and/or have joint issues. By learning how to perform intervals on a bike to start you can gain a lot of physical confidence and build up your fitness level without needing to excessively pound your body. This way you can rapidly reduce excess body weight and overall conditioning so when you start running you are not at risk of overuse injuries.

In addition, if you have ever seen the legs of a cyclist, you'll notice their quads (front thighs) are extremely well defined and developed, particularly the tear drop quad muscle (VMO) on the inside of the knee. These strong thigh muscles can do wonders for ensuring proper alignment and tracking of your knee cap and will also act as shock absorbers for the joint as a whole. To you this means decreased likelihood of patellear tendonitis and/or arthritis, which is always a big-time bonus!

Without further adieu, here was my rapid fat loss cardio workout for today:

Tabata Cycle Sprints- 10 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)

I felt like some extra core work when I finished, so I did this:

Tabata Core- Pillar Walk-Ups- 5 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

Tabata Core- Isometric Curl-Up Hold- 5 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

The big lesson today is to remember that the power of interval training can be expressed through any form of exercise. In general, it is great to perform multi-mode cardio by switching up exercise modes as frequently as you desire to keep your workouts fresh and too prevent training plateaus.

So run one day, bike another, then shadow box, etc. The key is staying true to the proven rapid fat loss intervals provided by Workout Muse!

Crank it!

BJ

http://www.workoutmuse.com

PS- Once you start using the tabata soundtracks (or any workout muse soundtracks for that matter) you will never go back to looking at your stupid stop watch again. With Workout Muse as your personal music trainer all you have to do is listen and lose fat. We tell you when to start, stop, and even give you countdowns and updates just like having a personal trainer in your ear. Plus our elite sound designers provide the coolest music round to compliment the audio instructions and set the tone for your workout.

The Secret to Workout Muse

2008-05-05T14:55:00.001-05:00

Sound is powerful in all forms. It is used as a weapon by multiple divisions of the military, as a tool for meditation, to enhance textures in film, TV and radio, etc. It can draw any emotion as well as affect you physically. The mental and physical aspects are what I focus on for Workout Muse. It's not all about the music. The drums, strings, horns and keyboards are all familiar to our ears. Because of that familiarity it is quite easy to layer in other elements of sound. Due to the natural recognition of sound most other elements will enter your ears unnoticed. These are the sounds that have the most profound impact on your workouts!

As a rule I will always incorporate 3 types of sound: musical, organic and industrial/mechanical. I use animals, power tools, recordings of storms, automobiles, weapons, machines, field recordings, and many other sounds.

This is what makes Workout Muse entirely different from anything else out there. I actually calculate a recorded heartbeat as well as breathing patterns that are timed to a certain BPM to help maintain a target heart-rate for the person listening. There are also pure tones that make their way into many of the recordings, pure tones have a profound result on the listener. The combination of these tones with the other elements of sound pack a powerful punch. The subliminal mix in the materialization of each track will help you stay strong and focused through each workout.

More on this later...

~Topher

Only 5 Weeks Until Beach Season!

2008-05-05T09:30:00.004-05:00

Well, it's starting to get warm, which means it's time to get shredded for the summer ;)

May is Tabatas Month. Here was my workout of the day, a total killer:

BWT Workout A - “TABATAS”

Exercise Selection and Order:

You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.

Exercise Performance:

“Are You Ready for Tabatas?”

You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!

Pre-Workout A- 5 minutes

Station#1- 5 minutes: Tabata Double-Leg Lower Body

Straights sets of the following bilateral hip-dominant exercise:

Single-Exercise- Hip Extension Variation @ Valslide Leg Curls

Station#2- 5 minutes: Tabata Upper Body (Push-Pull)

Alternating sets of the following horizontal push-pull exercises:

Exercise#1- Push-up Variation @ Side to Side Push-ups
Exercise#2- Row Variation @ DB Bent-Over Rows w/ 50 lbs dbs

Station#3- 5 minutes: Tabata Single-Leg Lower Body

Straights sets of the following unilateral knee-dominant exercise:

Single-Exercise- Lunge Variation (for stationary lunges, alternate legs from round to round) @ Kettlebell Overhead Alternating Forward Lunges w/ 26 lb kbs

Station#4- 5 minutes: Tabata Core

Alternating sets of the following core trunk-dominant exercises:

Exercise#1- Upper Body Twist Variation @ Straight-Legged and Feet off Floor with 10 lb med ball
Exercise#2- Crunch Variation @ SB Crunches (extend arms back and overhead)

Finisher A- “30-30’s”

Exercise#1- Lunge Variation: max reps or max hold for 30 s, 0 s rest and transition @ Stationary Lunge Hold for first 4 sets (switched legs each set) and finished with max reps Alternating Forward Lunges on last set

Exercise#2- Push-up Variation: max reps or max hold for 30 s, 0 s rest and transition @ Running Push-ups (1 rep = 1 push-up + 1 mountain climber each leg) for first 4 sets and finished with max reps Push-ups on last set

Perform this 1-minute round 5x for 5 total minutes

Post-Workout- 5 minutes

Only 5 weeks until vacation time in sunny Florida. I don't know about you but I'm ready to make those abs pop.

Crank it!

BJ

http://www.workoutmuse.com

Sprint to Lose! Try this Fat-Killer of a Workout!

2008-05-04T15:54:00.003-05:00

It was a rare sunny day up here in Milwaukee, WI, so my girlfriend and I went to the lake to get in a quick 20-minute cardio workout.

If you have never done Tabata sprints before, you have no idea what you're missing/about to get yourself into, ha ha!

Here's what we did and man did it break us!

Tabata Sprints- 20 minutes total

- 5 minute warm-up
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
- 5 minute cool-down

I completed this workout several hours ago and I am still feeling some serious AFTERBURN. Nothing beats being in pure fat-burn mode for the rest of day after a short 20-minute high-intensity workout, even when your shopping for patio chairs at home depot (this was definitely not the highlight of my day).

Bottom line, sprints are the key to unlocking those flat, 6-pack abs. They involve every single muscle in your body for the ultimate fat-burning, muscle building movement in existence.

Not convinced? Just look at the body of a sprinter or stop-and-go athlete (basketball, lacrosse, tennis, football, field hockey, etc.): super lean and muscular at the same time!

Crank it!

BJ

http://www.workoutmuse.com

10 Minute In-Home Core Workout

2008-05-04T15:44:00.004-05:00

Here's a quick and brutal core workout that I did yesterday in 10 minutes. I had to squeeze it in between the end of the Kentucky Derby and going out to dinner with some friends.

It was a good one and I thought I would share it! Pillar (shoulder, hips, and core) training is great because it trains the entire body in all three planes of movement and thus cranks up the calorie burning and muscle-building at the same time. When it comes to core training, these are the movements you want to select because they provide the biggest bang-for-your-buck!

Tabata Alternating L Side-Front- R Side Pillar- 5 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

Tabata Alternating 3-Point Back Pillar- 5 minutes total

- 20 s sprint, 10 s active rest (alternate legs from set to set)
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

Crank it!

BJ

http://www.workoutmuse.com

Workout Muse Member's Rapid Fat Loss Workout

2008-05-03T08:45:00.004-05:00

Thought I'd share a sweet TABATAS workout performed by a Workout Muse professional member Greg Kalafatic:

Followed the music and it was awesome. I'll be honest, I thought I would miss my music, but this def keeps you on track to not bullshit and play around. It's almost as if someone is next to you watching you and saying GO!. I have done tabata workouts before, but the music tone keeps the intensity high. I used sprints, tire rows (I actually broke the spindle on my tire that holds the weight, thanks alot BJ! :)), pushups, and basic squats...I had hammer slams and a sit-up variation, but didnt realize the tape was over. Went by real fast.

For more info on Greg's training visit www.B2FWomen.com

Crank it Greg!

BJ

http://www.workoutmuse.com

PS- If you are a fitness professional that wants to take both your workout AND your clients' workouts to the next level, sign-up for workout muse today!

http://www.workoutmuse.com/professionals.aspx