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:
Thursday, May 29, 2008
See the GUTS of Workout Muse!
A lot of people of are curious about what it's like to be a Workout Muse member.
Wednesday, May 28, 2008
Competing Supersets for EXTRA Muscle Burn!
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
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
Tuesday, May 27, 2008
All About Tabatas!
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)
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)
Monday, May 26, 2008
4-Minute Equipment-Free Fat Loss in Your Living Room!
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 ;)
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 ;)
Friday, May 23, 2008
NO MORE KNEE PAIN!
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
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!
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!
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
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
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
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