Posts Tagged ‘Maximum Results’
The Perfect Workout
July 7th, 2009
This perfect workout which I will describe in detail can be characterized as:
Non conventional, very demanding, multifunctional and holistic.
Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:
- it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.
- you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!
On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.
This is because this workout is really for tough guys.
Epigrammatically the workout consists of:
3 minutes for a general warm up
5 minutes for a total bodyweight workout
10 minutes of strength training with dumbbells
10 minutes of HIIT
7 minutes for cooling down and static stretching.
a) Warm up
Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.
This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.
The warm up should be of general type, nothing specific.
I recommend starting with light aerobic exercise and slowly building up speed. Specifically:
- jogging in place
- doing some jumping jacks
- also some flexibility exercises (not stretching! Keep stretching for after cool down).
b) Total bodyweight workout
These tough and functional workouts are the best investment for your time. You can do three types of exercise:
- lower body exercises
Emphasis on various squats and lunges.
- upper body exercises
Emphasis on the endless versions of push ups, bear crawling etc.
- core and abs strengthening
Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.
You can mix these exercises as you wish but the most logical sequence is:
Upper body exercise
Lower body exercise
Core strengthening.
For example:
Plyo push ups
Bodyweight squats
Spiderman lunges etc.
Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.
After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.
Chris Strogilis
Busy Fitness Diet Help!!!!!
Sometimes The Fat Is Not Your Fault- Read this in depth plan to rid your body of fat permenantly !!!!
Best Fitness Training- Change up your workout. Here you find the simple directions to help you switch up your workout effectively and lose weight permenantly!!
Over 40? It’s not too late to find fitness. In fact in some ways it might be easier. Get free access to this great source that can change your life!!
Get Rid Of The Fat!!!!!!!!! Get the fat off of your body once and for all, free access to one of the most trusted sources for losing fat permenantly!!
Get Ripped abs, no matter what your age is. Free access to proven method to get cut, ripped abs, quickly!!! It is not easy but real solutions often aren’t!
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Tags: aerobic exercise, Body Temperature, Bodyweight Workout, Dumbbells, Fhysical Exercise, Fitness, Fitness Workout, Heart Rate, Jogging In Place, Lower Body Exercises, Maximum Results, Multifunctional, Perfect, Physical Fitness, Push Ups, Self Discipline, Squats, Strength Training, Strenuous Exercise, Temperature Increases, Tough Guys, Upper Body Exercises, Ups, workout, Workouts | 
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Four Secrets To Finally Achieving The Weight Loss, Health And Fitness Results You Want
July 6th, 2009
1. The secret to making a simple Commitment to your exercise program.
The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems.
This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN.
The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week. Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising.
Then do it.
Your consistent commitment will bring you the results you want.
2. The secret of having a Coach.
Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemising your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.
3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your results. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.
4. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University in the US, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!Don’t wait until it’s too late to get your body back!
Busy Fitness Diet Help!!!!!
Sometimes The Fat Is Not Your Fault- Read this in depth plan to rid your body of fat permenantly !!!!
Best Fitness Training- Change up your workout. Here you find the simple directions to help you switch up your workout effectively and lose weight permenantly!!
Over 40? It’s not too late to find fitness. In fact in some ways it might be easier. Get free access to this great source that can change your life!!
Get Rid Of The Fat!!!!!!!!! Get the fat off of your body once and for all, free access to one of the most trusted sources for losing fat permenantly!!
Get Ripped abs, no matter what your age is. Free access to proven method to get cut, ripped abs, quickly!!! It is not easy but real solutions often aren’t!
Posted in Build A Plan For Your Fitness |
Tags: 60 Minutes, Coach Mentor, Common Sense, Consistent Commitment, Critical Importance, Exercise And Nutrition, Exercise Program, fad diet, Feedback System, Fitness Results, Fitness To You, Health & Fitness, health and fitness, Healthy Meals, Hurdles, Insults, losing weight, Maximum Results, Objective Feedback, Personal Trainer, Personal Trainer CBD, Personal Trainer Eastern Suburbs, Personal Trainer In Sydney, Personal Trainer Inner West, Personal Trainer Sydney, Personal Training Sydney, Personal Trazner North Shore, Resistance Exercise, Resistance Training, Self Help Book |
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