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
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Monday, December 8, 2008
Monday, November 24, 2008
How to Use Your Thanksgiving Turkey to Create Healthy, Fat Blasting Meals
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.
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.
Thursday, November 20, 2008
Kettlebell Workouts for Fat Loss!
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
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
Thursday, November 13, 2008
Total Body Fat Loss Circuits with Dumbbells
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!!!
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!!!
Tuesday, November 11, 2008
Bodyweight Exercises- Classic Circuit Training Workouts For Fat Loss Using Your Bodyweight ONLY!
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
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
Thursday, November 6, 2008
How to Build the Ultimate Circuit Training Workout for Rapid Fat Loss
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 ;)
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 ;)
Wednesday, November 5, 2008
The Ultimate Holiday Survival Roundtable- Learn how to save your waistline this Holiday season...
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 ;)
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 ;)
Wednesday, October 29, 2008
Rage Against The Machine: How To Use Bodyweight Cardio Exercises To Burn Belly Fat and Lose Weight Fast!
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
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
Wednesday, October 22, 2008
One Exercises Workouts To Burn Belly Fat and Lose Weight Fast!
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!
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!
Thursday, October 16, 2008
Rapid Fat Loss Nutrition Made SIMPLE For BUSY People!
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
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
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