For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: http://www.BodyRock.Tv
Duration : 0:1:37
Filed under: Beginner-Workouts Fitness Training | 26 Comments »
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.
Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.
If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.
But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).
Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”
Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals
Brandon Carter
http://highlifeworkout.com/
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Duration : 0:2:0
Filed under: Beginner-Workouts Muscle Gain | 25 Comments »
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First instalment of diet vs. exercise where Craig Ballantyne and Brad Pilon show you how ineffective cardio is and just how dramatic your calorie intake can be without you knowing it.
The simple truth is; you can’t out-train a bad diet.
Today, in this contest, Craig Ballantyne is going to run on the treadmill on an incline of .5 and a speed of 10.5 mph for 3 minutes, while Brad Pilon eats pizza and drinks soda pop.
Brad is going to try to consume as many calories as he can in those 3 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.
In 3 minutes, Brad consumed approximately 1000 total calories, while Craig burned only 43 calories.
Cardio loses against diet.
This just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn’t matter how good your program is, if this is your nutrition, you’re not going to lose fat.
Visit Turbulence Training to get your FREE sample fat burning workout.
Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For daily fat loss workout updates and controversial fat burning tips, visit:
http://www.TTFatLoss.com
Duration : 0:4:58
Filed under: Beginner-Workouts for Fat Loss | 25 Comments »
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This is the interval section for phase 2. Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer the stationary bike for interval training, I’m going to demonstrate on the treadmill how to properly do interval training workouts in phase 2 of my Turbulence Training workouts.
A good time to do your interval workouts is immediately after your strength training session. That way you only have 3 full training days per week.
With that being said, after you’ve finished strength training workout “A”, you’ll move into the interval portion for workout “A”. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level. You want to make sure you bring it down to a nice and easy pace during your recovery. This will ensure that you are able to go really hard during the hard portion. That counts as one interval and you will repeat that 5 more times for a total of 6 intervals.
For interval workout “B”, you’ll again start with your 5 minute warm-up and then move into 60 seconds of hard work followed by 90 seconds of recovery. This time, however, your hard interval will not be as difficult at it was in interval workout “A”, but still at a pretty good pace that allows you to do 60 seconds of hard work.
As a side note, you always want to be able to finish your interval. If you can’t, then you need to bring the intensity down.
When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in workout “B” up to six times and then finish off with a cool down.
Finally, for workout “C”, you will do another high intensity workout. However, this time instead of using intervals, you are going to do 20 minutes of hard cardio at a pace you can only manage for about 20-25 minutes. So, start off with a nice warm-up, do your 20 minutes of hard cardio, and then finish off with a cool down.
That’s it for all the interval training for Phase 2 and you’re now ready to move on to Phase 3.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
Duration : 0:3:3
Filed under: Beginner-Workouts for Cardio | 5 Comments »
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
http://BuildMuscleBurnFat.info/
When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:
•How you can workout LESS and get better results!
•How to Drastically reduce your body fat and transform your entire body in as little as 6 Weeks!
•How you can lose more fat by eating MORE FOOD!
•And much more!
Download the FREE workout plan NOW at http://BuildMuscleBurnFat.info/
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For a limited time I am giving away an extremely effective fat burning and muscle building nutrition program!
This program is not some bs fad diet. This is an effective program based on sound principles. This program allows you to eat carbs and all the foods that you love and still lose fat and burn muscle!
- youll learn how you can eat fast foods and still get in great shape and get the six pack abs you want!
- youll learn how to lose more fat by eating more food! In the form of Healthy fats, good carbs, and lean protein!
- youll learn why 80% of Americans are over weight and how you can stop it from happening to you .
- youll learn what foods you should avoid to lose fat this will surprise you!
- youll learn what foods will burn fat for you!- youll lean what are the best food for building muscle and why!
This nutrition plan alone is valued at over $50 but for a limited time, you will get it for FREE with your order of THE HIGH LIFE WORKOUT PLAN.
Download your FREE workout plan at
http://HighLifeworkout.com
Thanks,
Brandon Carter
Duration : 0:10:20
Filed under: Beginner-Workouts Muscle Gain | 25 Comments »
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.
Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.
If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.
But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).
Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”
Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals
http://BuildMuscleBurnFat.info/
When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:
•How you can workout LESS and get better results!
•How to Drastically reduce your body fat and transform your entire body in as little as 6 Weeks!
•How you can lose more fat by eating MORE FOOD!
•And much more!
Download the FREE workout plan NOW at http://BuildMuscleBurnFat.info/
Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
Duration : 0:3:18
Filed under: Beginner-Workouts Muscle Gain | 25 Comments »
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: http://www.BodyRock.Tv
Duration : 0:2:45
Filed under: Beginner-Workouts for Cardio | 25 Comments »
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat. Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past. The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level. Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals. In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week. Below I am going to detail 3 interval training workouts from the beginner preparation phase. Workout A Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes. This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight. After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity. Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes. Workout B This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes. Workout C This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20 minutes of cardio, and follow that with 5 minutes of cool down. Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit: ht
Duration : 0:5:54
Filed under: Beginner-Workouts for Fat Loss | 25 Comments »
CLICK HERE for a FREE WORKOUT!!
This is workout C of the TT Bodyweight Cardio program and it is truly cardiovascular exercise done with only bodyweight exercises, so no equipment is necessary. These exercises will help to improve your strength and mobility much better than any regular cardio training could. The Crazy 8 Bodyweight 300 Cardio Circuit encompasses 8 bodyweight exercises in circuit fashion that you are going to go through 3 times. Between the number of repetitions and in the number of seconds held it’s 300 total seconds and repetitions each time you complete a circuit. So start with 60 classic jumping jacks at a nice and fast pace. Go out to the balls of your heels and back in, and be sure that your hands go up above your head and then immediately down into spiderman pushups. A spiderman pushup is a regular pushup and as you go down, your knee comes up to your elbow, alternating sides. Once you get up, you’re going to do walking lunges. Step out and down, walking forward in a straight line, while getting a stretch in the hip flexor region. After you’ve completed your walking lunges, you’re going to go down and do spiderman climbs. To do these, start in the pushup position, and bring your foot up beside your hand or whatever you’re comfortable with given your flexibility. So, if you’re inflexible, then just go half way and work your way up. Always keep your abs braced and your hips low. After the spiderman climbs, place your back against a wall and go into a squat hold. Push your back against the wall and hold that position for 45 seconds, while keeping your hands by your side. Follow this with a plank hold for 60 seconds, breathing normally and abs braced. At this point, there will be a lot of mental toughness happening, because you will be very tired. After the plank, you will perform 5 burpees. So, from a standing position go down, push out, pushup, in, jump, down, out, pushup, in, jump. Finish off by running in place with high knees, performing 25 repetitions for each side. After finishing the highknees, you can rest one minute before repeating the circuit 2 more times. You may be wiped out after that, but if you want you can still add on 15 minutes of high intensity cardio at the end of the workout. So for this workout, you’re going to go as hard as you can for 15 minutes at a pace you couldn’t last any longer at 20 minutes. I know you’re going to love that workout, let us know what you think on the TTmembers.com forum. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
And get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit:
To see real people just like you lose weight fast, visit:
Duration : 0:4:25
Filed under: Beginner-Workouts for Cardio | 25 Comments »
What is “good cardio”? Thats of the most frequent questions I get asked. People are always asking if some specific machine or activity is good cardio or not. Before we go into what IS good cardio, lets review WHY cardio is so important
•#1 lose fat! – want 6-pack abs? Only way is to lose fat thru cardio and nutrition.
•#2 Cardio can improve your mood and significantly reduce depression. Its been prooven by study after study, cardio can make you happier!
•#3 Perform better at school or work! Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%!
•#4 Tons of other health reasons –
oreduce risk of heart disease
oreduce blood pressure
oreduce risk of diabetes
olive longer – 2hrs longer for every 1hr of exercise
You’ve heard me say this before and I will repeat it again – cardio is much more important than lifting weights and if you only have 20min a day for fitness, you should spend the whole time doing cardio.
Its clear that there is a lot of confusion about cardio, its really quite simple. In this video I’m going to tell you how to know what is good cardio and how to tell at a glance if a piece of cardio equipment is good or not. Lets start with the basics. The purpose of cardio is to elevate your heart rate and keep it target zone for at least 20 minutes. How elevated does your heart rate need to be? Depends on your goal, your age, and your health. If you have medical conditions, ask your doctor what is appropriate for you. If you are in good health, you can use these charts from the American Heart Association:
http://www.americanheart.org/presenter.jhtml?identifier=4736
So if you are wondering if a particular activity is good cardio, its simple to find out. Do it for a minimum of 20 minutes then measure your heartrate (15sx4) and compare it to the above chart. If your heartrate is in the target zone, then its good cardio – simple as that! With many forms of cardio, like cycling or walking, its easy to get lazy and just lolli-gag along. Its important that you monitor your heartrate during the cardio to make sure that you are not slacking off. Just a note, walking has the lowest dropout rate of all forms of cardio – probably because its so enjoyable.
OK, now lets talk about cardio equipment. I get lots of questions asking if a particular kind of cardio equipment is good. First of all, I dont recommend buying ANY equipment. I’d much rather see you get exercise outdoors by cycling, jogging, or playing soccer, its cheaper and more enjoyable. If you have to workout in your home, I would recommend a cheap jumprope. Having said that, if you are determined to spend money on equipment for indoor use, here is how you can tell if a piece of equipment is good. First of all, good cardio equipment is very expensive and typically costs over a thousand dollars and has three main characteristics
•If the equipment elevates your heart rate into the target zone, then its good cardio – simple as that.
•adjustable speed, very impt
•sturdy = heavy, never seeen anything sturdy under 50lbs most well over a hundred
•sufficient adjustable resistance
OK, some common questions I get about cardio. Many people seem to be looking for shortcuts to cardio. What if I sprint, can I just do 1 mile? NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. What if I do interval training, can I just do 15min – NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min. I get questions about interval training all the time so lets talk about that a moment. Interval training is alternating bursts of speed followed by short rests, for example in running you might sprint for 60s and walk for 30s. Studies have shown that exercising in this fashion can burn off more calories than steady cardio. If you want to do interval training:
1.you still need to do it for a min of 20min daily
2.dont rest so long that your heartrate drops below the target heart rate zone (purple)
3.Be mindful of injuries, make sure to stretch – you are much more likely to get injured sprinting than
Wow, I’m really groggy myself. Time for me to do cardio before I fall asleep.
For more information on home workouts, please see my free website (no advertising either):
www.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Duration : 0:10:37
Filed under: Beginner-Workouts for Cardio | 25 Comments »
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