The Busy Fitness Pro

Posts Tagged ‘Workouts’

As the head personal trainer for the best boot camp in Milwaukee who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection and I am going to share some great exercises that you can incorporate into your workouts today to breakthrough any training plateau. They are the exact exercises that I have used to help my hundreds of people lose thousands of pounds of fat.
I’ll keep this as basic as possible for you. The best exercise for muscle gain are also the best exercises for fat loss. These exercises all have one thing in common: they involve as many muscles in your body as possible and they provide a UNIQUE challenge to your body.
Both the real world case studies and the scientific research and have demonstrated that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout →
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#9- Med Ball Snatch-Slam Combo
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. If you employ these exercises into your workouts I guarantee you better results. Of course it’s now up to you to take your workouts, and your body, to the next level
Crank it!

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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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We so often hear people saying they feel less physically strong and flexible because they are getting older. Our belief is that this is mostly the result of inactivity and poor eating habits. It is true that we women begin losing muscle and gain fat in its place somewhere in our thirties even if our weight remains the same. At the same time, we believe from our own experience that although age may contribute to some decline in our physical abilities, we have a choice in the matter.
Julie: I never worked out much until I was approaching the age of forty. Then it dawned on me that I had better get moving. Back then I started aerobics and weight lifting and found that neither were the best workouts for me since I would occasionally injure myself. However, I continued doing the best I could. As the years passed, I switched from the aerobics to walking-walking long distances at a fast pace.
Finally, at the age of fifty-three I found Pilates and started doing that religiously instead of working with weights plus I continued walking. Pilates turned out to be the perfect workout for my body type and for my brain because it requires complete focus at all times (I need that). Within two years, my body was more toned and I was stronger and more physically fit at the age of “fifty-five” than ever before!
I currently do Pilates and have added yoga; however, I will admit I do not walk much although I am making a commitment to include walking regularly again. Walking had always allowed me to be fit without injury-exercises like running or jogging jars my knees and back and therefore are not good for me.
lynn: Even the term “working out” sends shudders down my spine. I have always been on the “big” side and during my 40s suffered greatly because I was largely desk-bound though in a teaching job where walking long distances from one lesson to the next was the norm. I was not, in my sense of the word, “fit”. It was really only when I went to our Leadership program that I started to appreciate the link between body, mind and spirit. It is a ridiculous concept to disregard the body for the sake of the other two. Here, I was introduced to morning ritual – easy stretching exercises both outside and in – including use of the voice.
My only sustaining exercise has been walking my dogs and it was to this activity that I turned when I made a commitment in 2004 to do a Marathon. It was my first introduction to anything approaching a systematic “work out”. The goal came, I succeeded, and it went and with it stopped the really long distance, powerful stuff. I had to pull myself into seeing walking the dogs as essential exercise. That done, it became a natural part of my days.
Over time I have also introduced the Bar Method of muscle isolation exercises into my life and just recently produced a list of 20+ activities that I can pick and choose from knowing that each one is giving me some form of vital physical exercise. This is great because routine does not sit well with me. I get bored. I have now got great satisfaction from, say, gardening by knowing that not only am I making my land look good, it’s doing me good too!

If you do exercise, keep on keeping on! If you don’t, ask yourself: What is stopping you? What benefit are you deriving from “not” exercising? What difference could regular exercise make in your life?
If you did exercise in the past and quit, what type of workout were you doing? Was it well suited for you? How about giving it a try again-perhaps with a different type of workout? Start out with something doable and increase gradually. With patience and perseverance, you will surely see improvement. Remember, we always have a choice!
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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You might disagree with me on this but please hear me out “The best and the only exercise program for you is the one you will do!!” The next time you start an exercise program or eating plan take note of the following guidelines and if they don’t stack up don’t put yourself through the hassle.

You need something to stick to for the rest of your life, never start a program that will set you up to fail. It must be interesting and fun or you will never stick with it.

Below you will find some very interesting fitness tips that will keep you right on track.

Abdominal Training – The safest and most productive way to train the abs is to use the brace and hollow technique. Try standing normally, breathing normally, now suck your stomach in towards your spine and hold, remember to breath normally, hold for seven seconds and release, now do this exercise 10 times.

This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.

Fast Walking – Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to earn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, its relatively strenuous. It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Try Boxing For Fitness – Today, boxing is recognized as a health promoting exercise program that provides a total workout for you’re cardiovascular and endurance systems.

The exercises can be done with or without equipment. If you want to buy equipment then a heavy punching bag and boxing mitts available at any sports store for between $50.00 and $100.00.

A good skipping rope can be bought very cheaply also. Other benefits of boxing include, increased stamina, increased strength, speed and coordination and used for reducing aggression. Sports scientists agree that boxing training is one of the best exercises because it conditions the total body.

An additional advantage of boxing is it promotes a persons well being by strengthening self-discipline. Combined with strength training, cardiovascular work it becomes the total package for self-defence and total fitness.

Checking Your Pulse – The best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist.

Immediately after the exercise, count your pulse for 15 seconds and multiply by 4. This can also be conducted during the exercise if safely possible. For a more precise reading of a pulse rate purchase an electronic device from any sports store.

Age Adjusted Heart Rate Work – So now you have your exercising pulse rate or heartbeats per minute. Concentrate at the upper end of the 50% – 70% ranges.

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180, 50% of 180 is 90 beats a minute, 60% of 180 is 108 beats a minute, 70% is 126 beats a minute and so on. Don’t jump into 70% work straight away.

Start with 50% and slowly work your way up to the 70% upper limit. Start with no more than 10 minutes, and work up to 20 minutes. Having reached 20 minutes at 70% and you are comfortable with that then work to increase the heart rate up to 80%.

Try Active Isolated Stretching (AI) – AI stretching does what stretching is supposed to do, it transports oxygen to sore muscles and quickly removes toxins so recovery is faster.

Finally it also works as a deep massage technique because it activates muscle fibres during the actual stretch. Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can’t be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.

So there you have it, you require a program that is realistic for you now, a program that is time efficient for your time schedule and your life other wise it will not be followed.

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There are also many health benefits to having a great-looking, toned and shapely body apart from the obvious ego-boost and winning more dates than usual, point out those that endorse physical fitness as a way to achieving long-term results for quality healthcare.
We cover some of the advantages to sticking to a customized fitness workout plan here today; if you are also keen on boosting your fitness levels on a permanent basis, then stick around and read through to apply the most effective and easy to practice rules that you can incorporate into your current lifestyle to emerge a winner.
Many people prefer the easy way to losing body fat with liposuction emerging as one of the fastest ways of getting rid of the unwanted flab. Obese individuals are easily lured by fitness centers that advertise their ‘before’ and ‘after’ look and take big bucks in return for the ‘after’ look. They advocate many ways of losing excess fat and toning up your body and you do, admittedly, look great after a month or two of their fitness course. However, what al of these fitness centers fail to convey to their gullible customers is the ‘After’ the ‘after look.
So what happens ‘after’ you have gained the ‘after look? You have to keep a regular exercise routine or else you go back to the ‘before’ look and begin to put on even more flab than you started out to lose. There is obviously something wrong with these ‘lose fat fast’ schemes. It seems that the only weight one loses is in and around the purse.
What one needs to do is to gradually slip into a routine that constantly changes through time. Diet is also a very important part of exercising. Remember there is no shortcut to good health. If you are out of shape you must give yourself an equal number of months to get back into shape as you gave yourself years to get out of shape. So if you have neglected your health and body for 6 years you should give yourself at least 6 months to get back into that old condition you enjoyed so much. And once you do get back into shape you have to keep to the routine of exercising regularly or else you will begin to slide down hill once again.
Another thing to remember when planning a fitness training program is to keep changing the exercises around often, like every four weeks. The reason for this is that the body will soon get used to the regular and constant movements of the exercises and you will reach a ‘plateau’ in your progress chart. This means that after some time the body stops responding to the exercises. So change them often enough and repeat exercises every 8 weeks or so.
No need to exercise for hours every day. A 40 minute routine is more than enough if you plan to stick to it for the rest of your life. Sounds boring but it is necessary, exercise is not like a pill for a pain, take one and the pain goes away. Yu have to make it a routine of your life like eating, sleeping and working.

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