Interval Training Or High Intensity Interval Training

What is High Intensity Interval Training?

High Intensity Interval Training is a type of interval training that is broken up into 2 segments. An extreme high bout of intensity followed a low bout of intensity.

What are the Benefits Of HIIT?

-Increasing your VO2 Max oxygen intake (in short increasing lung capacity and use)

-Lowering resting heart rate

-Longer increase of metabolism over more extended periods of time

-High levels of energy used in a single training session

-Better protection of muscle tissue over standard aerobic practices

The list goes on.

How does HIIT it work?

When you are doing a session of HIIT correctly you start with warm up of at least 5 mins to get your body prepared for the extreme work it is about to undertake. I recommend not only warming up by walking, but prior doing some dynamic stretches to prepare your body for the impact especially if doing the training in walk/sprint intervals.


When the first interval kicks in you need to go at an ALL OUT SPRINT for 10-20 secs. Unless you are a highly trained athlete you will not (if doing it correctly) be able to do more than this, period. This isn't running, this is sprinting or better put running for your life as hard as you possibly can. I have seen people fall flat on there face before. You are working at a 85 to 90% .

You cannot physically move and go much higher than this. I see a lot of people trying to time themselves or their heart rate during these sprints, it isn't possible. You can't do anything else other than pray and run for that 10-20 secs.


After that sprint you will then walk at a very light pace (you really have no choice but to) for 1 min or even a little longer depending on what you need for recovery time when you are beginning this type of training. After 1 min you will then do it again for 10-20 secs.

You will repeat this for a MAXIMUM of 15 mins. Most people however starting out will do this for about 10 tops.


After you are done with your interval sessions you will then cool down your body for 5 mins at a light walk pace.

Here Is A How To Intro To HIIT schedule breaks down

High Intensity Interval Training
Sprint Training For Fat Burning

Warm up-Dynamic stretches (lunges, walking kicks, side bends, toe touches)

Warm up-5 mins walk to brisk walk

10-20 secs-Sprint

1 min walk

10-20 secs-Sprint

1 min walk

10-20 secs Sprint

1 min walk

10-20 secs-Sprint

1 min walk

10-20 secs Sprint

1 min walk

10-20 secs-Sprint

1 min walk

10-20 secs Sprint

1 min walk

10-20 secs-Sprint

1 min walk

10-20 secs Sprint

1 min walk

5 min cool down

Post workout Static Stretches

How intense is this workout?

EXTREMELY intense. After a real HIIT session you will feel light headed, dizzy, you may even throw up, I know I have.


This is not a normal aerobic session, infact this is about increasing anaerobic threshold, this is nothing like what most people have done before, even those who claim to do HIIT. This is about in a sense breaking your lungs down and building them back up. Recovering from this is hardcore.

What is the difference between Interval Training and HIIT?

Technically HIIT is interval training but at it's highest level. The average person looking to advance their fat loss can take advantage of interval aerobic training.

With interval aerobic training you work at a lesser intensity with the goal of burning up your glycogen stores quicker and getting to a state of fat burning for energy faster than you would with just steady state aerobic work. If you keep the intervals on a 2:1 ratio (run to walk) then you can maximize this to the fullest. This is a much safer and smarter alternative to HIIT.

Who can do High Intensity Interval Training?

Not everyone can start out doing this kind of program. Not everyone period should be doing this program. This is again a very intense and extreme program. It may take you a very long time to get to HIIT, if ever.

What can I do if HIIT isn't for me?

You can do interval training at a moderate level or other style of cardio like Steady State. You do not have to do HIIT to lose fat, it is merely one option. You can also do interval training and throw in one or two sprint in your program and build up from there.

Building up to this type of program isn't to difficult, it is much like weight training. You have to have bouts of increasing your intensity. If you are in a strong deficit you do not need to be exercising on this kind of aggressive level, it is just asking for metabolic trouble.


This sounds dangerous, is it safe?


If done properly and with the right conditioning yes it is very safe. I highly recommend though being cleared by your doctor before engaging in new exercise activity. That being said some recent studies have shown that extreme levels of high intensity training alone not just body fat% or deficit can cause disruption in a females menstrual cycle.


I have read about what HIIT is and this isn't it. Do you know what you are talking about?


Yes, but if you don't want to take my word for it you can read these studies and decide for yourself.


Medicine & Science in Sports & Exercise - Abstract: Volume 28(10) October 1996 p 1327-1330 Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and [spacing dot above]VO2max.

Related Articles

1) Craig Ballantyne Explains High Intensity Interval Training

2) The Fat Burning 10 x 20 Workout

Cardio To Burn Fat? What Form Of Cardio Is Best?

Cardio To Burn Fat?
Okay But Is It High Or Low Intensity

Cardio Workouts High And Low Intensity Cardio To Burn Fat

There a couple different approaches in doing cardio to burn body fat.

So What's Best To Burn Fat High Or Low Intensity Cardio? What About Both ?

Some people recommend you do “low intensity” cardio for long stretches at a time to burn body fat. The thought process is that you need to train at a moderate intensity to get your heart rate to the target zone to burn body fat.


It has been argued that if you get your heart rate too high, you will begin to burn carbohydrates instead of body fat. Some people argue that high intensity cardio will allow you to burn more total calories in your cardio workout.


Creating a “calorie deficit”, by burning more calories than what you take in, is another great way to lose body fat. Let’s compare the two different approaches in detail.

The Low Intensity Cardio Workout

This is the cardio workout that is currently being pushed by the mainstream. This cardio workout is often used due to the great results it gets. Low intensity cardio is very effective at targetting body fat for energy instead of just burning calories in the body.


If the body burns fat for energy, you will lose body fat. It just makes sense.

Most of the cardio equipment these days comes with a heart rate display. This is the best way to make sure that you reach the correct intensity level to burn body fat. In about 10 minutes of low intensity cardio, you will reach your target heart rate. It is suggested to stay within that zone for at least 30 minutes for good results.

The High Intensity Cardio Approach

This form of cardio is used much less than low intensity cardio. Training at a high intensity level can be tough, since you have to push yourself pretty hard.


This cardio method gets great results as well.

High intensity cardio will burn a lot more calories than low intensity versions, since it gets your heart rate to a much higher level. The calories burned are a mix of fat calories along with carbohydrate calories stored in the body.

The idea behind focusing on burning calories in your workout is to burn more calories than what you consume each day. Creating a calorie deficit, by burning more calories than what you eat, will allow you to lose body fat.


The Challenges of 2 Types of Cardio Workouts

Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The problem lies in the fact that it can take anywhere between 5-10 minutes to get your heart rate to the optimum level to burn body fat.


The first 5-10 minutes of low intensity cardio aren’t very productive at burning body fat. Working at a high intensity is tough to maintain for long periods, even though it is effective at burning calories. Working at an intense level for over 10-15 minutes is extremely difficult.

How to Combine The Two Approaches Into One Awesome Cardio Workout

If planned strategically, you will benefit from doing both high intensity and low intensity cardio in the same workout.


If you replace that “unproductive” first 10 minutes of the low intensity cardio with high intensity cardio, you will get better results when you hit the low intensity cardio after that.


Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. After working your heart rate up with high intensity cardio and burning a bunch of calories for 10-15 minutes…switch to low intensity cardio and keep it there for another 20-30 minutes.


This will burn calories and create a calorie deficit as well as burning body fat during the workout. I keep my body fat around 8% year round training in this manner.



About the Author:

Rusty Moore is a trainer who gives advice to get the lean “Hollywood Physique”.

The “Bulky Bodybuilder Look” is outdated and cheesy!




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Related Articles That Will Help You Lose Body Fat Quickly:

1) Lose Body Fat Quickly - The Slow Cardio Burn

2) Resistance Training Cardio - 9x's More Fat Loss?

KettlebellPlanet.com: November Kettlebell 200 Swing Daily Challenge, Day 18, Plus Body Weight Drills#comment-form#comment-form

KettlebellPlanet.com: November Kettlebell 200 Swing Daily Challenge, Day 18, Plus Body Weight Drills#comment-form#comment-form

Ultimate Fat Loss Results

Ultimate Fat Loss Results & 2 More Weight Loss Myths

We have our last 2 weight loss myths for you and a reminder.


Just 15 hours until the fat blasting proven Female Fat Loss Over 40 program and Ultimate Fat Loss Results package by Shawna Kaminski the female fat loss expert goes up in price.

You have nothing to lose, well, perhaps some weight and that lethargic feeling, by investing in yourself today.

And to finish off the week, two more weight loss myths to break for you:

Myth #7 – Workout longer for more calorie burning.

Studies have proven time and again that it’s not workout length that’s your primary concern, its workout intensity. As well, there’s a little something called “EPOC” or post excess post exercise oxygen consumption that occurs with high intensity workouts. You can actually elevate your metabolism for up to 48 hours after your workout so that you continue to burn calories even after you stop exercising. So drop the marathon barely-break-a-sweat workouts and opt for short intense workouts for maximum fat burning.

Let me throw my 2 cents in here since Shawna mentioned about breaking a sweat just because you are sweating doesn’t mean your burning more calories either. Yes I have acyually heard that one ” I’m sweating alot so I’m burning more calories” Yeah sorry not so much. Also do you know what I believe is the number 1 part of your workouts? Shawna mentioned it above. Intensity!! Haphazard workouts bring Haphazard results (at best). If you want real, positive permanent results you need to workout with your full concentration and intensity.


Myth #8 – I turned 40 and my metabolism tanked!

Go To Ultimate Fat Loss Results

Cleans: A Total Body Fat Burning Exercise

Cleans: A Total Body Fat Burning Exercise

Power Cleans For Fat Burning


If you were going to pin me down to pick just one exercise to build muscle, rev up your metabolism and burn fat, it would be hard to beat power cleans. The muscles used in power cleans include most of the major muscle groups except those in your chest and the triceps; hamstrings, quadriceps, glutes, lats, trapezius, deltoids, and biceps are all used when submitting to the pain of power cleans.

The power clean is one of the most feared and underused exercises for fat loss as well as gaining muscle and strength. That’s because it’s a tough exercise – fast and furious – it will kick your butt (in a good way).

Cleans help you get ripped

Turbulence Training And The Belly Fat Coach

Turbulence Training And The Belly Fat Coach

15 Foods that KILL BellyFat
There are three main reasons most folks suffer from extra stomach fat
One of these reasons is that they’re constantly eating the wrong foods!

You've probably already guessed that there are certain foods that KILL abdominal

fat and others that CAUSE it, right?


15 Foods That Burn Belly Fat

Foods That Burn Belly Fat: 15 Fat Shredding Foods

Foods That Burn Belly Fat: 15 Fat Shredding Foods
I just got done reading a report written by a top nutritionist Josh Bezoni, and I was so impressed I asked him if we could make it available to my readers today as a gift:
It’s a free insider’s report to fat loss nutrition promising you his 15 top foods for getting free of belly fat.
By the way, I ate SEVEN of his 15 belly fat “killing” foods before 2pm yesterday, including #’s 1, 2, 4, 8, 9, 10, and 11 from his list.
*** Dark Chocolate Can help you lose stomach Fat? It’s in the report.

FIFTEEN foods that KILL belly fat fast Fifteen foods that kill belly fat fast—— F.REE report

Fat Loss Workouts: It Takes Time But Not As Much As You Think

Fat Loss Workouts: It Takes Time But Not As Much As You Think

**Researchers from Purdue University showed men and women (with an average age of 61 – with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.**

Female Fat Loss: What The Scientific Studies Prove

Female Fat Loss: What The Scientific Studies Prove

10 Interval Training Workouts

Link http://www.howtogetthatsixpackabslook.com/Articles/979/10-interval-training-workouts/

Here are 10 interval training workouts that are mentioned as favorites of people just like you.

Fat Loss Myths: 5 Myths And 5 Fat Loss Solutions

Link Fat Loss Myths: 5 Myths And 5 Fat Loss Solutions

Dispell the all to common myths about fat loss. And let's look at 5 Solutions to permanent fat loss

Weight Loss Mistake #1

How to avoid making the Number ONE weight loss mistake

By: Brad Pilon
EatStopEat.com

I can still remember back to when I first starting writing Eat Stop Eat.

I had just put the finishing touches on my graduate work on the benefits of short term fasting for weight loss and was eager to share what I had found with the rest of the world.

My goal was a simple one: To explain the scientific literature carefully and thoroughly so I could help people understand that today's obsessive compulsive approach to nutrition is simply NOT NEEDED, and that fasting was a scientifically supported way of eating that had amazing weight loss and health benefits.

Well its almost three years later, and I'm starting to think that I didn't quite get my message across the way I wanted too.

Sure, more people than ever are following Eat Stop Eat. And, more people then ever are seeing amazing weight loss results because of Eat Stop Eat.

But there are also many people who are now following a low-carb diet, cycling their calories, timing their protein, eating 6 times a day, only eating protein with fat (never carbs) AND following Eat Stop Eat.

This was not what I had envisioned. I was hoping to help people break free from this craziness. OR, as the crazy looking infomercial lady with the blond spiky hair used to say STOP THE INSANITY.

For the vast majority of us (myself included) simply eating the way we normally do, following a resistance training workout program and fasting once or twice a week using the Eat Stop Eat method will result in dramatic weight loss results.

The only time you may need to really change the way you eat during your eating days if you are preparing for a bodybuilding or fitness pageant. These types of events require extremely low body fat levels that are not sustainable for more than a few days. But for most of us, simply eating in a stress free way that has a hint of responsibility will be enough.
It’s true – You can get very lean (even 6-pack abs lean) WITHOUT having to be obsessed with ‘eating healthy’.

Now I will admit that for health purposes, many of us would benefit from eating a little less sugar and little more healthy fats. But, this doesn’t mean you should COMPLETELY avoid sugar, or swallow 15 fish oils pills every day.
I also completely agree with the statement that fruits and vegetables are good for your health, but this doesn’t mean you MUST be a vegetarian to be healthy.
Other than these basic guidelines, I think the rest of the pill-popping, protein shake-drinking portion-measuring food-avoiding dogma that goes along with what we believe to be "healthy eating" is complete and utter nonsense, and quite frankly, I think it is TOXIC to your health.

In my opinion its time to not only give up on this trend of OCE (Obsessive Compulsive Eating), but to actually start raging against it.

The truth is many other health authorities are also starting to become very concerned about the negative consequences of Obsessive Compulsive Eating.

Steven Bratman, M.D. calls OCE "Orthorexia" in his published research, and in his book "Health Food Junkies". Michael Pollan talks about OCE in his newest book "In Defense of Food".

And this new publicity is for good reason. All of the nonsense we are being fed by nutritionists, personal trainers and health food store employees is doing little to make us look better or feel better, and is psychologically damaging to our relationship with food.

Eating food should not be about guilt!
Not only this, but getting lean should not be about self-punishment and denial.

I think OCE is the number one nutrition mistake that you can make. Worse than any other diet or nutrition crime.

Worst of all, it is actually being supported by many well educated "health experts". Take a look at all of the OCE diet plans that appear in all the popular magazines.

Most of these diet plans will help you lose weight, but only because they reduce calories. However, this does not mean they are healthy. Eight weeks of egg whites and cauliflower isn’t good for you physically or psychologically. Your workouts aren’t useless if you don't drink a protein shake immediately after you finished your last rep, and you eat a brownie, you shouldn’t feel ashamed of yourself.
But this how the mainstream OCE culture is making us all feel.

I’m sure you have enough stress in your life already. Worrying about some super complicated way of eating shouldn't be yet another thing to worry about. Especially if it doesn’t even improve your health or the way you look.

Sure these methods may make you lose weight but this is ONLY because they lower your calorie intake, and at what cost?
For some reason we have been convinced that the more COMPLICATED the diet program, the more effective it will be, which is simply not true.

You can absolutely lose weight and get lean without having to be a slave to some complicated diet plan or the latest ‘rules’ of healthy eating.

Weight loss shouldn't come at the expense of your sanity. There is a better way, and in my opinion it's the Eat Stop Eat Method.

Finding a simple, easy way to reduce calories is the key to successful, long term weight loss, and that is exactly what Eat Stop Eat provides:

1) An easy way to get lean without spending every single day of your life worrying about what you are eating.
2) An effective way to lose weight without excluding any foods you love to eat.
3) A simple way to lose body fat without forcing you to eat foods that you simply do not like.

If you are ready to learn more about how to avoid OCE and how to start losing weight with the Eat Stop Eat method, then simply CLICK HERE to get your copy of Eat Stop Eat.
A new, easier and leaner life is waiting for you.

Brad Pilon

Click HERE to get your own copy of Eat Stop Eat

Stop Cravings and Stop Binge Eating: Advice from a Pizza Man

By Tom Venuto
www.BurnTheFat.com

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza! 

In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnatter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restaurant business to help put the brakes on obesity. Schnatter said, “Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.” Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our pizzas!”’

Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about “bad” publicity).

Although I wouldn’t call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well. 

Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.” 

In my experience, all or none thinking is one of the biggest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.

Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating. 

But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.

This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.

Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.

The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it’s something.

In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?

I’m totally in favor of posting calories on menus, despite the critics who say it won’t make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out. 

I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but not too much!!”

Now, if we can only get those Mcdonalds’s execs to say the same thing!

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. No relation to Venuto's Pizza, hahaha

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Fat Burning Diets And Workouts Diet Reviews where you will find my review of Burn The Fat Feed The Muscle

3 Reasons Why Intermittent Fasting Is A Good Idea!

Link Intermittent Fasting

You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let's look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!

Click the link above to read the rest of the article

Fat Burning Workouts Using Interval Training And Weight Training

The need to get fit and healthy has created a billion dollar diet and supplement business in this country. If the latest diet fads and pills are so great why is the obesity level in this country reached epidemic proportions?


The simple answer is because we are lazy. All we want is the quick fix with a minimal amount of effort.

Well I hate to be the bearer of bad news but there is no quick fix. The path to fitness and health is the combination of a balanced nutrition program and exercise.

In this article I am going to outline a program of exercises combining weight training and interval training for a great anaerobic and aerobic muscle building and fat burning workout. The combination of incorporating two exercise systems will send your metabolism to record levels after your workouts are over.


Here is an example of combining weight training and interval training in one workout:

First do your Weight Training- 3 compound exercises to hit your major muscle groups.

1) Barbell Squats- 4-5 sets - 6-10 reps

2) Barbell Bench Presses 4-5 sets 6-10 reps

3) Barbell Bent over Rows 4-5 sets 6-10 reps

You can do all your weight training in straight sets or do them in circuit style resting 60-90 seconds in between sets and 2-3 minutes in between exercises.


After doing all your weight training start doing your Interval training

1) Dumbell or Kettlebell swings 3-4 sets 6-10 reps

2) Jump Rope 30 second sets

3) Dumbell or Kettlebell Squat Press 3-4 sets 6-10 reps


Do one set of each Interval exercise one right after another at the completion of your 3 sets rest 45-60 seconds and complete the rest of your sets.

When starting any fitness program the first thing you must do is get a complete physical checkup.

The number of sets and reps as well as rest intervals should be adjusted to your fitness level. Are you new to working out? Start off with only 1 set per exercise and work up to the examples I've given.

You can also mix this type of workout up by substituting different exercises from the one's I have shown you here. The keys to getting fit and healthy and getting that toned and fat free body you want are a balanced nutrition program and a workout that raises your metabolism.

Weight training and Interval training are proven to be the best workouts for accomplishing this goal.

Interval Training Complexes Burn Fat faster

Interval Training Complexes An Alternative To Running

Interval training I love it. Great workouts for getting the whole body involved for fat burning and lean muscle gains. But when it comes to the fat loss side of interval training what is one of the most recommended exercises? Sprints. And with good reason. They work.

I have a confession to make. I hate to run. I mean I really hate it. Some kind of mental block or something I guess(maybe all those laps we had to run for high school football who knows).

So what’s the alternative? Interval training complexes. Also known as circuit training, giant sets etc.

So what’s a good way of improving your fat burning and cardio conditioning? Can we do interval training without running? Sure do it in the weight room using interval training complexes.

Interval training is done by doing two or more exercises in a sequence with the same weight (you can also use bodyweight only(check the video at the end of the article), kettlebells, sandbags etc but here I’m talking about using weights). You complete all your reps with one exercise first, then complete all your reps with the next exercise. As an example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

Seriously doing interval training complexes demands a ton of work and intensity. Here’s an example:


Complex One

•Deadlift – 6 reps

•Romanian Deadlift – 6 reps

•Bent Over Row – 6 reps

•Power Clean – 6 reps

•Front Squat – 6 reps

•Push Press – 6 reps

•Back Squat – 6 reps

•Good Morning – 6 reps



Complex Two

•Snatch Grip Deadlift – 6 reps

•Snatch Pull – 6 reps

•Upright Row – 6 reps

•Power Snatch – 6 reps

•Reverse Lunge – 6 reps each leg

•Push Jerk – 6 reps

•Jump Squat – 6 reps

That’s 8 exercises at 6 reps each. Each rep is performed with good control and flows directly into the next exercise without rest. At about 2 seconds per rep, this complex should only take about 96 seconds. The key is to just keep the bar moving.


After each complex we rest for 90 seconds and repeat for four complexes

The entire “interval training complexes” program as described will take about twelve minutes.

•Week one: 4 circuits x 6 reps 90s rest

•Week two: 4 circuits x 6 reps 75s rest

•Week three: 4 circuits x 6 reps 60s rest

•Week four: 4 circuits x 6 reps 45s rest

•Week five: 5 circuits x 6 reps 90s rest

•Week six: 5 circuits x 6 reps 75s rest, etc.Don’t underestimate this type of training. Interval training complexes can be grueling. This eight-movement complex x 6 reps has a total volume of 48 reps per set! At only 100 pounds on the bar, that comes out to 4800 pounds of total work per set. So in terms of density, we’re looking at over twenty thousand pounds of total work in, by week four, less than 10 minutes.

That will help melt the fat off the body without having to resort to lighter weights in the workouts or be seen pounding the pavement and will reap its rewards in conditioning and fat loss. Interval training complexes are an excellent fat loss tool for any athlete needing to preserve muscle and strength while dropping fat.


So there you have a better (in my opinion) option to running. Don’t get me wrong I know that doing sprints is a great way to lose fat, I’m not saying don’t do it, if you like to do them more power to you.

Interval training complexes….. Intense YES… Effective ABSOLUTLY.

Here is one of many mini bodyweight interval training complexes you can do. This is great for a begginner to ease into interval training.






Thanks to Craig Ballantyne for this video.

Your 14 Day Fat Loss Guide Lose Unwanted BodyFat

I have a pretty long post for you today. But it is also a very important one for anyone that needs to lose unwanted bodyfat. It is courtesy of Craig Ballantyne of Turbulence Training.

What you are about to get is a 14 day Fat Loss Guide. This is a fast track day by day guide to get you losing fat fast.

So here's your complete 14-day FAST-TRACK guide to fat loss.


Day 1 - Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you're reading this on Sunday, because I want you to plan, shop, and prepare today. If it's Monday, skip your workout and do this instead - its THAT important.


And I don't just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.


Don't tell me that's too hard. After all, most people with lean physiques stick to a relatively similar diet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.


So your fat loss schedule might go like this:

Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach, onion, peppers, mushrooms, etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lime or lemon

Snack - Unlimited raw vegetables and hummus

Dinner - Protein and vegetables and fruit...so this could be a small piece of steak, chicken, or fish, along with your favorite vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce and avocado wrapped in kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won't change much, with the exception of a slight variation in your main course at dinner, right? And then once per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days, and this tip alone will help you lose 5-12 pounds of fat in just 2 weeks. And this is also how you'll need to eat for the rest of your life. It's not hard, it just requires a little practice. Keep at it and never, EVER give up.


Alright, so to review, here's your 3-step fat loss guide to Day 1.

i) Plan your meals.

ii) Shop for the food.

iii) Prepare the food (cut everything up, put in the proper trays, cook food if necessary, and get it all packed up for work)


In addition to planning out all of your meals, you must also start keeping a food journal (you could do it online too), because studies show that keeping a food journal will help you lose fat faster.


Next, make sure you do 60 minutes of activity today AND take a "before" photo along with your weight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue to weigh yourself every other day, as research shows that frequent check-ins lead to greater weight loss.



Day 2 - Attend An "Online Turbulence Training Seminar"

You must set EVERY workout and activity session as an appointment with yourself that you must keep - just like a doctor's visit. Let nothing, except real emergencies, come between you and your workouts.

Today you're going to do a Turbulence Training workout.

Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to Turbulence Training.

(If you need to learn more about Turbulence Training for my review and videos of TT workouts where I explain Turbulence Training and interval workouts.)

If you are a beginner, please start conservatively. But if you have been working out for a while, the next 3 weeks are your time to step your workouts up a notch.


Day 3 - Write Your Way to Fat Loss

First, you must schedule 60 minutes of easy to moderate activity.

I'll talk about that in a second, but you can do anything from a 60 minute walk, a yoga session, a light bodyweight and stretching session, an hour of playing with your kids, or playing an easy game of your favorite sport. Don't go too hard, but stay active.


You must also carve out 30 minutes to sit down and write out 3 short term goals and 3 long term goals. Write down EXACTLY what you want to accomplish in these 14 days. After that, write down what you want to accomplish in the following 90 days.


Once you've done that, you're going to prepare a contract with yourself promising to take the steps necessary to achieve these goals. Sign the contract and review it everyday to keep you on track.


Day 4 - Recruiting Day

Today's another Turbulence Training workout. Make sure you are using a professionally designed structured and proven fat loss workout, rather than just "winging it" or using long slow cardio for fat loss.

You'll also spend time today recruiting for these 3 components of your fat loss social support team:


- Nutrition buddy

- Workout partner

- Fat loss forum accountability buddies


Research shows that recording your nutrition in a food journal and having someone review your meals increases your chance of losing fat.


Another study found that if you workout with a partner who is losing fat, then you'll have a greater chance of losing fat as well.


And finally, a third study found that the more often subjects checked in to an online fat loss forum (like the TT Member's forum), the more likely they were to lose a lot of fat.

Get your team together and you'll get more results - faster.


Day 5 - The 60 Minute Solution

Why am I telling you to get 60-minutes of activity on your off days from Turbulence Training?


Well, to be honest, I do NOT expect you to burn massive amounts of fat with easy, off-day activity.


However, every minute you spend moving, you are NOT snacking! I know the biggest problem you will have is your diet. So instead of snacking in front of the computer or TV, spend your free time away from food. That's the simple secret to the 60 minute solution.

So get 60 minutes of activity on Day 5.


Day 6 - The Challenge

Your 3rd TT workout needs to be a challenge workout so that you can improve your performance each week. In fact, you should set at least one personal best in each workout. If you improve your performance, your physique will improve as well. You can use one of the TT bodyweight, Adrenaline, or Addiction Challenge workouts.

Day 7 - Diet Check-In and Reward Meal

Congratulations, you've made it through 7 amazing days of fat burning. Today you're going to double check your nutrition plan by reviewing your food journal.

If you haven't already done so, eliminate all liquid calories and replace with water and Green Tea.

If you need to learn more about nutrition, start using the free service called Fitday.com. It will help you track your calories.

And if you're really struggling to avoid night eating, try this tip. Place a small mirror on your fridge door. Research shows that subjects consumed fewer calories when they did this because it will remind you to make smarter choices.

Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But that doesn't mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don't go back for seconds. Get right back on the 14-day plan instead.


Days 7 & 8 are also 60 minute off-day activity days.

Day 8 - Review your goals.

It's no good to write your goals down and then forget them. Review them at least weekly, if not daily. Heck, carry them around in your pocket and look at them at every meal.

As you workout, visualize yourself reaching your goals. Believe in yourself, keep a positive attitude, stay motivated and you'll continue to make fast fat loss progress every day.

This will also be another great day to plan, shop, and prepare.


Day 9 - Take It to Another Level

Week one was great, but with only 5 days left it is time for you to step it up again. This time I want you to hire a trainer for just one Turbulence Training session to make sure you are doing all the exercises correctly and training as hard as you can (safely, of course).

Add this trainer to your support team. And by the way, a good trainer should be able to estimate your body fat better than any of those "fat scales" you can buy at a store...so get them to check that too.


Day 10 - Plan Your Next Shopping Trip

Today is another 60 minutes of off-day activity, and you'll also work on improving your nutrition even more. What I want you to do is focus on eating more from the Fat Loss Foundation.


The 3 components of my Simple Nutrition Fat Loss Foundation are raw fruits, vegetables, and nuts. Research shows that eating more of these 3 foods will help you lose weight better than a diet that is low in fruits, vegetables and nuts.

Make an effort to eat one new fruit, vegetable, and nut each week during your between meal snacks.

If you aren't already eating grapefruit, try one today and see how it helps fill you up (because it contains a lot of soluble fiber called pectin). Add a new vegetable - such as broccoli, cauliflower, r asparagus - to your dinner. And try walnuts or pecans instead of almonds at morning break.


Slowly but surely increase the fiber in your diet until you hit the recomended amount of 35 grams per day.

And I hope this goes without saying, but you should have eliminated all foods that contain added sugar.that is one of the simplest and most effective nutrition changes you can make.


Day 11 - Recruit Again

Add a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to our commitment. If possible, join a transformation contest online,or start one among your friends or co-workers.

But when you do that, keep in mind that you want to help other people succeed. The more you can help others lose fat, the more you will help yourself you share what's working with your friends andthey show you their fat loss secrets too. Stay positive, and you'll build a powerful fat loss team.

Today is also another Turbulence Training workout day give it your best.


Day 12 - Check-In Time

Today you'll re-measure your weight, body fat, and measurements.

Take a look in the mirror to compare yourself against your beforephoto to see big changes that will motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I saidgetting a tan. Why? Because simply adding a little bit of color toyour body can make you look leaner. There's a reason all those models in supplement ads are tanned, you know.

Finally, if there is a "big day" at the end of the 14-days, make sure you try on the outfit you are going to wear to double-check that it is going to look great on you.

Make sure you do this check-in either before your 60 minutes of activity or a few hours after so that exercise does not mess-up thenumbers.


Day 13 - Mental Performance Review

Write down all obstacles that are still in your way of success, andthen brainstorm 2 solutions to overcome each. Get some help from your social support team on this. The more you and your team sharesolutions, the more fat you - and everyone else - will lose.


For example, you might come up with rules like, "No eating in the car" to help cut down on bad food choices. Someone else might suggest"brush your teeth after dinner to avoid night-time snacking". Those
are simple yet powerful tips to keep you on the fast-track to fat loss.


Follow up this positive session with your best TT workout yet!


Day 14 - Review, Plan, & Prepare

Congrats on making so many powerful changes in just 2 short weeks.

By now, you'll probably have lost 5-12 pounds of fat and just as importantly, you'll have developed proven, life-long fat burning habits that will be easy for you to stick to forever.


Keep this weight loss train moving by reviewing your original goals.

Next, do your planning, shopping, and preparing for another week, and get ready for even more fat loss.


Enjoy your 14-day results and celebrate with a reward meal (and showoff your firmer, leaner body at the big event too!).

Wishing you success

Craig Ballantyne, CSCS, MS

Creator, Turbulence Training and The Turbulence Training Membership site

6 Pack Abs Another Non Traditional (But Highly Effective) Ab Workout

Link http://fatburningdietsandworkouts.com/6packabs2010/

Are you still struggling to get that six pack abs look? You know that lean tight stomach so your not hanging out over your belt line anymore. Click the link above for a NON Traditional ab workout that can help you reach your goal.

A 15 Minute Interval Training Fat Burning Workout

A 15 Minute Interval Training Fat Burning Workout

Burn Fat With This 1 Fat Burning Exercise

Link http://howtogetthatsixpackabslook.com/Articles/?p=217
Click the link above to get the article and video of the bear. Don't know what the bear is? It is the end of your I have no time to exercise excuse.

Lose Unwanted BodyFat Burn The Fat Some Added Motivation

Hi,

I just wanted to give you a follow up to yeaterdays post about Tom Venuto's Burn The Fat Feed The Muscle body transformation contest. If nothing else take some motivation from the story of last years female winner.

One of the best ways to succeed is to model successful people. Instead of trying to re-invent the wheel, you copy a winning formula that already exists. This can short-cut your trial and error learning curve by months or even years. The problem is, where do you find a role model? Who do you trust? Whose advice do you listen to? If the success you want is a better body, then who better than a body transformation contest winner? (like the amazing champion you’re about to meet…)


On May 24th, we are opening registration for our Burn The Fat 2010 Summer Body transformation challenge. “Contest central” will be located at the Burn The Fat Inner Circle.

With this new challenge coming up, I figured it would be a perfect time to call upon our last year’s champions to pick their brains and find out how they achieved body transformations so amazing that it won them the title of Overall Burn The Fat Feed The Muscle Champion.

Today I’d like you to meet Hannah Mauck, 2009 Burn the Fat Holiday (winter) Challenge women’s champion. Hannah slashed 12 pounds, and burned off 6% body fat in just 7 weeks.

You can’t help but be amazed at the results you see in her before and after photos. But what the pictures don’t say is that Hannah is also a mom of three, ages 5, 3 and 1. She made her contest winning transformation even while taking care of her children, over the busiest time of the year, with the most temptations (the winter challenge ran from Thanksgiving through New Year’s!)

That really puts her achievement into a whole different perspective, not to mention it kills any excuses you might have about family obligations getting in the way.

We interviewed Hannah after her win and pulled out her top body transformation tips. Whether you’re planning to enter our upcoming summer Burn the Fat Challenge or you just want some body transforming tips for your own personal use, this advice is pure gold!

TOM: how do you think you pulled off such a great fitness transformation while you were managing a family and what would be your advice for other parents who might be worried about getting their pre-baby bodies back or who are concerned about not having the time to work out or make healthy food with kids running around?


HANNAH: Thinking I didn’t have time was exactly the reason I was in the predicament I was in, health and body-wise, in the first place. But when I found your Burn the Fat book and I read through, it really clicked with me. I knew that I could do it in a manageable amount of time.

All your techniques – the tracking, the accountability methods and the planning of the meals and workouts actually led me to having a lot more time, because I was more organized and I wasn’t trying to put something together at the last minute. I knew exactly what I would be doing and when I would be doing it.

Also, losing weight and spending the time working out has given me so much more energy and brain clarity, that actually, I have more free time. I’ve been able to get more done by investing time in working out. Not having time is not an issue once you actually focus on your goals. As far as getting my pre-baby body back, my body is better than before I had babies. So that’s not an excuse either.


TOM: It seems like you were pretty meticulous about what you were eating. How closely did you track your calories or your macronutrients, the grams of the protein, carbs and fat? If I read your journal right, you used some kind of electronic device to track everything. How did that work for you?

HANNAH: I did track pretty closely. I didn’t even know what a macronutrient was, by your definition, until a couple weeks into your program. Then I realized that was important. I started putting that data in and that really helped me to see where my downfalls were. It leads to a lot of accountability when you have to enter food.

Using the iPod for tracking was really great. I got that idea off the Burn the Fat Inner Circle forums, where somebody else was using a program on their iPod. It’s really convenient, because you can have it with you all the time and you can enter your data right away and you can actually make adjustments throughout your day by what you’ve eaten or haven’t eaten. That was really helpful for me.


TOM: Obviously, you got a lot leaner, so that revealed the muscles that might have been there already, but you definitely showed more muscularity in your after picture. This is where you can really help us out. You can help the “greater cause” for us: that is, convincing women to lift weights, when they think they’re either going to get bulky or unfeminine. What do you have to say about that now?

HANNAH: It’s not an easy task for women to put on muscle and you don’t look bulky even after you do. But I would also add that we all have different body types. Some of us are going to work out and we’re going to stay looking tall and lean and slender. Others are going to work out and we’re going to be a little bit more muscular naturally.

I think everyone should just embrace their fittest body and learn to be comfortable with their body type, whether you’re a little bit more muscular, or you’re more of the ectomorph or leaner type. I think my body type is a little more mesomorph – It’s a little easier for me to gain muscle, but that in no way added any bulk. We just become a little more defined.

The muscle showed once I lost the fat. But none of my measurements were bigger than before I started the challenge. So it did not, definitely did not add any bulk.


TOM: Some people get overwhelmed with the amount of information in the Burn The Fat book, let alone the huge archives we have at the Burn the Fat Inner Circle. Even though you were a relative newcomer to our community, you went right to work and picked it up so fast. What’s your secret? How did you learn all this so quickly and put all the information into practice so fast?

HANNAH: I think the key for me was timing. I stumbled onto an ad of yours on the internet for Burn the Fat, then very shortly after that, you announced the Burn the Fat Challenge over the 2009-2010 holidays. I felt like my babies were old enough and I just needed to get busy, so I was mentally very ready for a change at that point. So I do think you have to be ready to change. .

Then, enrolling, and being involved in that challenge was really the key for the implementation. The holiday challenge was 7 weeks so I didn’t have time to just say, “Oh, I’m going to read that later” or “I’m going to do that later.” I had a goal and a deadline and a challenge so I had to focus and read it and do it now. I think it was really the challenge that helped me to implement everything so fast.


TOM: You said that you had days with low energy and days you felt really hungry. That’s going to happen to just about everybody who has their calories reduced for fat loss. So what did you do, either physically or mentally, to stay on your eating plan even when you were hungry, and stay on your training plan even when you were tired?

HANNAH: One thing is I would tell myself that I’m in charge of myself, so I can have anything I want, as long as I wait 30 minutes. A lot of times, just delaying that instant urge to put something in my mouth would be enough to either make it to the next meal or realize I didn’t want it. Another thing was that being around kids and food all day long, I had to tell myself I wasn’t the garbage disposal. That may sound funny, but when you’re picking up food all day long, it’s easy to finish off the kids’ portions of this or that. So I put a halt to that and it really helped me. Drinking a lot of hot tea was another way that satisfied both my sweet tooth and cravings for other things.

As far as being tired, sometimes it was just mental and I pushed through it. I really saw a reward and felt more energy from just getting up and doing the workout. Other times, especially as a mom, I think you have to listen to your body and sometimes you need sleep. There were nights where I was up all night with a sick kid. The next day, I just allowed myself to sleep, or have a nap. That really helped with being able to recover and stay on track, because if I got overly tired, I was not able to make good judgment decisions, as far as what I was eating. Sometimes you just need to sleep.


TOM: In one of your very first challenge journal posts, you wrote, “Blechhh. I can’t believe I posted those pictures.” I know that posting before pictures takes a lot of courage. A lot of other women – and guys – in the challenge felt the same way, because I heard it from so many of them. People asked me, “Do we really have to post pictures to be in this contest?” So I’m curious: Looking back, how do you feel about having posted your before picture, when you can now put it next to your after picture?

HANNAH: At the time, I definitely thought I was insane. That’s not the type of thing I would have ever done or considered doing at that point. The pictures were almost what made me not do the challenge. But now, I feel like that was invaluable and I totally understand that requirement today. Measurements and numbers are great, but they’re hard to believe in your head. Being able to actually see the change in your body in a picture – that’s totally invaluable. I wouldn’t be able to believe the numbers without seeing the picture. The picture also really kept my feet to the fire. There was no way to hide what you really looked like with the pictures right there.

And the difference between pictures and the mirror??? HUGE. I can’t really even explain that. Something happens when you look in the mirror that does not happen when you look at a photograph. I don’t know what it is. I don’t know how our brains fool us that way. But I could look in the mirror all day long and not see what I can see from a photograph.


TOM VENUTO: For anyone who’s thinking about entering the next challenge and they’re terrified to take their picture and post it in the website, what would be your advice to them – coming from someone who felt the same way, but did it anyways?

HANNAH: I completely sympathize and I understand how hard it is. But it really is invaluable and it’s the best way to really admit where you’re currently at and to see the milestones you pass and be able to see the changes in your body. It’s definitely invaluable.


TOM: Our summer transformation contest is the big one – 98 days across the entire summer, but our winter contest only ran from Thanksgiving to the first week of January. You came down 6% body fat in those 7 weeks. To put that into perspective, for most people, it would take 12 weeks to drop 6% body fat. About a half a percent a week is typical fat loss. How did you get results that were so far above average and what is your advice for other people who want to make a “results not typical” transformation?

HANNAH: The first thing would be the goal setting techniques from your book. The goal card really helped me – just having that written down goal, instead of some vague idea that I needed to improve, kept me totally focused. Second was using feedback from measurements and actually tracking my progress numbers and being accountable to others on the forum. Third was the pre-planning of when exactly I would work out and what I would do, and menus that I would follow.


TOM : Do you think this whole Burn the Fat Feed The Muscle challenge changed your perception on how much you can transform your body in a short period of time, as in our 7 week challenge?

HANNAH: Absolutely. I had no idea it was possible. I’ve always looked at those ads, showing pictures of people changing and I thought like that was just a huge fake. I thought it really wasn’t possible and that it would take at least a year to see visible changes of long, hard, hard work, and that has always been a deterrent for me. So knowing that I can put in a concentrated effort for a certain amount of time and actually see visible results is really encouraging to me.

I feel like you could probably advertise the next challenge by saying that if you just finish the challenge and stick to your goals, you will achieve the untypical results, the above average results. Because so many of the finishers did, just by having the accountability of a challenge like this that you don’t have doing it alone. So many of them worked so hard and lost so much weight or changed their body composition so much. It was just amazing to see.

Well there you go think about Hannah and her story the next time you decide to skip a workout.

Burn The Fat Feed The Muscle Challenge

Join The Burn The Fat Feed The Muscle Body Transformation Contest

Tuesday, May 25, 2010


Burn The Fat Weight Loss and Fitness In 98 Days Join The Contest

Join The Burn The Fat Feed The Muscle Body Transformation Contest.

Burn The Fat Feed The Muscle by Tom Venuto is one of the most successful weight loss and fitness products around today. Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it's one of the best selling e-books on ANY subject in the history of the Internet -... And there's a reason why...

It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.

I don't want to get in to a whole review here for Burn The Fat Feed The Muscle but if you click the link you can go to my review.

So Tom is having a Body Transformation contest. The deadline is May 30th 2010. To give you an idea what it's all about I took this from Tom's site.

* Tools For Body Transformation Success: *

Motivation and Rewards (MAUI! and other great prizes)

Group Support (you'll be joining thousands of "burners", all cheering you on!)

Personal and group Accountability (the program is structured, so you'll be accountable for your results - you can even join a team if you want "double accountability!")

A powerful program with a proven track record (Burn the Fat, Feed the Muscle - official fat burning program of the Burn the Fat Challenge)

* A New You In Just 98 Days! *

This is one of two challenges sponsored by Burn The Fat Feed The Muscle every year. Our holiday (winter) challenge takes place over Thanksgiving, Christmas and New Year's - Those 49 days fly by fast.

The Burn The Fat 2010 summer challenge - which is open for entry between May 24th and May 30th this year - runs twice as long - 98 days - which is why we've nicknamed it "THE BIG BURN!"

That means you have ample time and opportunity to make a HUGE, MASSIVE change in your body (a LOT can happen in 14 weeks!)

The best part is, the changes in your body will be the IDEAL kind - you'll be burning off pure body fat, not just water weight or lean body mass - and you may even find yourself gaining some lean muscle in the process.

This is like no fitness contest you've ever seen before, because:

You are competing against yourself for personal improvement, not against others.

This is NOT a "weight loss" contest. This is a body composition transformation contest.


This is a lifestyle transformation - NOT a crash diet or anything extreme.

The offer is simple: Buy a copy of the ebook, Burn The Fat, Feed The Muscle or purchase an Inner Circle membership and get free admission into the Summer Challenge.

So there you go a body transformation with the help of one of the most respected trainers in the fitness industry and the chance to win some great prizes.

Here is the link to the Burn The Fat Feed The Muscle Contest. Good Luck!!!!

An Intense Fat Burning Workout 3 Days Aweek In 20 Minutes

Your arch enemy in your attempt to lose fat and get fit is often-time or the lack of. However when it comes to fat loss training you actually might be able to defeat time. No you do not have to be in the gym for more than an hour to lose fat.

 If you have no more than 30 minutes 3 times a week, you can still lose body fat. Yes you read it right! Hopefully you know by now that I don't believe in the marathon cardio workouts.

However an appropriate diet is a must, which is a must in all fat loss programs.


Let's look at a fat burning workout that will bust through any time limits? We are going for a resistance training program that speeds your metabolism to burn fat. You will do a giant set (a giant set involves doing 1 set of various exercises one after the other to form one giant set) program which involves 101 reps per set. Each giant set is repeated 3 times in all. The idea is to finish the giant set 3 times in less than 20 minutes. Once able to finish it in less than 20 minutes increase the weight lifted. In case of bodyweight exercises try to do on one hand/ leg, or on fingers to increase the resistance.

This is not a circuit program where all exercises must be done one after the other nonstop. You will need to rest between exercises in the giant set. However the rest must be cut down gradually to finish the workout under 20 minutes. Once the time limit is reached only then should the resistance be increased on all the exercises. After increasing the resistance the workout should again take longer than 20 minutes to complete. Once again work on cutting the rest time between exercises to finish the workout under 20 minutes and continue this cycle.

One word of caution, if you have not done these exercises before then I suggest that you spend some time to learn to do these exercises first. Do not do them as a giant set, do them as straight sets till you learn to do the exercises. At first is recommended that one start with 2 giant sets for 2 weeks then add the third giant set.

This program will also help those who wish to get fitter and improve on their anaerobic endurance levels. It also offers a welcome change to those who are looking for different methods to exercise. However those who are after size might not benefit largely from this program.

If you want to perform Cardio on the off days then you can do so. However it is not a necessity if you can keep your caloric intake under control.

So then here is the program. Do the following fat burning exercises as a giant set, and repeat 3x. Start with around 50-60% of your 1 rep max. Try to do it on 3 nonconsecutive days a week.

Dumbbell or Kettlebell Snatch 8 each arm

Squat 15

Push-up (standard, feet elevated,added weight)10

Kettlebell or Dumbbell Swings 8 each arm

Lunges 8 each leg

Clean and press 6 each arm

Row 8 each arm

Give it your best and enjoy!

Kettlebell Circuit Training Total Body Fat Burning Workout

Today I have a great article and killer workout from Mike Geary. If you want to burn fat at a fast pace learn about doing your workouts as complexes it’s killer stuff.



Barbell and Kettlebell Complexes to Take Your Body to a New Level of Hardness and Conditioning

Mike Geary, The Truth About Abs

If you’ve never heard of “complexes” before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a “set”, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a “set”.

This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you’ll find yourself huffing and puffing after repeating a sequence a mere two or three times.

If I had to venture a guess, I’d have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that’s just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what’s next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:


1.explosive high pull from floor;

2.barbell back to thighs, then hang clean;

3.barbell back to thighs, then bent over row;

4.barbell back to floor, then clean & jerk

5.barbell back to thighs, then finish with Romanian deadlift


Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting. That’s 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight.


For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today’s workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.


Now here’s a kettlebell complex that really kicks my butt:

1.one arm swing

2.one arm snatch, keep the bell over head;

3.one arm overhead squat;

4.bell back down to bottom, then one arm split snatch;

5.bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you’re not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

I think a great strategy is to alternate barbell complexes on one day with kettlebell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell complexes Wednesday, and back to barbell on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell complexes, Wednesday would be barbells again, and Friday kettlebells. Give this program a try for a month or so (if you dare), and you will be one hardened individual!

Mike Geary is a nationally dual certified personal trainer, author of the book “The Truth about Six Pack Abs click the link for my review of The Truth About Abs

If you would like more information, exercises and workouts with Kettlebells check out my Kettlebell Training Page

How To Eat Less Calories 4 Tricks

Studies Show 4 Proven Tricks to Eat Less Food

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author - The Truth About Six Pack Abs

I found these 4 tricks (that are proven to help people eat less food and overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you'll find these very helpful if you're looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting...

Trick #1 to Eat Less -- Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I've also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson -- Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!


Trick #2 to Eat Less -- You've probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate

b) half their normal rate

c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting... Eating at the slower rate caused the men to eat less, but not the women (that's weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr Wiseman stated that the lesson here to eat less is "to start at your normal speed but then savor each and every mouthful".


Trick #3 to Eat Less -- According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people's desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person's desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows... out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all...that way, you're never tempted by it and you're forced to only eat healthy foods... but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!


Trick #4 to Eat Less -- Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson -- ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

5 Fat Burning Cardio Workouts

Link http://howtogetthatsixpackabslook.com/Articles/?p=173

Are You Giving Your Best Effort To Achieving Your Fat Loss Goals?

Hi,

I have a very inspirational post for you today. If you have tried and failed (or at least not gotten the results you are after) to lose your unwanted body fat pay attention. The post is from Scott Tousignant of Fat Loss quickie fame. I think this is a great post that everyone can get something from. It is a little long but well worth taking a couple of minutes to read.

Are You Giving Your Very Best Effort Toward Achieving Your Fat Loss Goals?


by Scott Tousignant · Fat Loss Quickie Motivation

“I’ve tried everything!” If only I had a penny for every time that I’ve heard that statement made by a frustrated dieter. I’d be writing this post from my very own private tropical island

You may have started several different diets. You may have followed several different workout programs. But did you honestly give your very best effort to all of them? Honestly? If not, then can you honestly say that you’ve tried each of those programs?

Have you really tried everything? Seriously. Every diet and workout program out there?

Are you aware of these lies that you tell yourself every day?

I’m confident in saying that what you believe you can achieve in regards to your fat loss goals is nowhere near what you can actually achieve. I believe that you can accomplish much more!

Allow me to use just a few of the many examples of amazing transformation success stories from Tom Venuto’s Burn The Fat Feed The Muscle Inner Circle to prove this point…

If you are around 40% body fat right now, I bet the thought that you could release fat and sculpt your body to the point of winning a medal in a figure competition and being featured in fitness magazines seems impossible and ‘unrealistic’…

…Yet that’s exactly what 40 year old Eka Ukaobasi did!

I bet that the thought of losing 254.6 pounds in just two years sounds impossible, especially when you’ve tried to lose weight in the past and it ended in frustration and disappointment…

…Yet that’s exactly what Michael Boyd did. Think about that for a moment. That’s like going through life carrying around two lean women around everywhere that you go. Then over the course of two years doing what’s necessary to get them off your shoulders and ease the burden of that excess load.

Take a look at his photo collage. His before and after pictures could be mistaken for two completely different people. At the beginning of your journey it may be difficult to believe that you can look that great. But over time anything is possible.

Eka wasn’t the only woman in Tom Venuto’s Burn The Fat Inner Circle who surprised themselves and decided to take their fitness to the next level and compete in a women’s physique competition. There’s actually been several women who took that big leap, including Bonnie Van Niekerk who released 51 pounds and 12% body fat and entered into a competition. Bonnie actually shared her entire journey in the Burn The Fat Inner Circle to inspire other women about what’s possible even when faced with challenges.

Bonnie mentioned something very inspiring during one of her interviews in the Burn The Fat Inner Circle. She said, “To be lean and fit is within everyone’s reach no matter what your current weight or genetic type. You can be a better version of YOU. It takes desire and the right motivation. Don’t get discouraged, and put yourself first for a change.”

I love that advice!

Have any of these examples helped you realize that you are capable of much greater results that you previously thought possible?


Your Very Best Effort

It’s up to you to put the blindfold on. If you get to a point where you feel you are giving your very best, you may just decide to stop even though you are capable of so much more.


So how do you give your VERY BEST EFFORT toward your fat loss goals?


1) Harness The Power Of “Personal Bests”

I live by a goal of becoming better today than I was yesterday and better tomorrow than I am today. My life is basically a series of breaking my previous personal bests. Does that happen every day… No, but it’s always my goal.

When it comes to your workouts you can improve upon your personal best by either pushing out one more rep beyond your previous workout, lifting 1 pound heavier than your previous workout, reducing your rest period between sets by 5 seconds, or a variety of other means to push just a little bit harder.

When it comes to cardio if you can run 5k in 40 minutes you can try to run it in a shorter period of time this week. You can run a little longer distance in that 40 minute time frame, you can run that 5k on an incline through a hilly terrain, or a variety of other methods to push harder.

When it comes to eating healthier you can reduce the amount of man made food in your diet by just a little bit each week.

You can try to stretch your muscles a little bit more each week, drink a little more water each week, devote an extra minute per day to reading your goals and re-writing them, and so many other healthy habits that you can improve just a teeny weeny bit each week.

I’ve spent my adult life studying Olympic athletes. They are always focused on achieving their personal bests. Not every athlete wins an Olympic gold, silver, or bronze medal, but if they achieve a personal best during the Olympics you may just mistake them for the person who won the gold because they are so ecstatic and overjoyed by their accomplishments.


2) The Power Of Support

Having a support group and some very key supportive people in your life can make all the difference in putting your very best effort forward.

This is a picture of my two friends Tishia Lee and Mary Lutz as they compete in their very first 5k run. Tishia mentioned that there were times during the race that she felt like quitting. She had shin splints and a side cramp. But Mary kept motivating her to push through to the end. It would have been easy for Tishia to give up, but Mary helped her put her very best effort toward completing the run.

Now that they have competed in their first 5k race they have a base point and their very first personal best, which they can set a goal of breaking in the near future.


3) Why Should You Give Your Very Best Effort?

You have probably heard that you should find your powerful reason why, when it comes to achieving your fat loss goals. I shared how to take this advice to the next level in a post called “Having a Powerful Why Is Not Enough”

One of the reasons why a Powerful Why is not enough is because of what many people do after they have discovered it… Nothing!

Once you have your powerful reason why, you must repeat it to yourself as frequently as possible, especially before a workout, cardio session, or meal.

My powerful reason why I MUST continue to improve my health is because I believe that my family’s freedom and happiness depends upon it and their happiness and freedom means more to me than anything in this world.

When I begin to think that I can’t push out one more rep I repeat to myself, “My family’s freedom and happiness depends upon this one last rep.”

When I feel like slowing down the intensity of my cardio or stopping short of my destination I think, “My family’s freedom and happiness depends on me putting forth my very best effort.”

There is absolutely no obstacle that can prevent me from achieving my desired outcome when I am repeating that phrase in my head. Find your powerful reason why, write it down frequently, and read it every chance you get.

4) Commit To The Plan and Deadline

When you purchase a workout or diet program decide how much time you are going to devote to ‘working the program’ and mark it down on your calender.

Suppress the desire to program hop or try the latest and greatest program until you’ve completed the current program that you are following. I discussed this during an information packed interview  with John Romaniello.


Have a plan of action for the time after you achieve your goal and complete the current program.


Here’s what my current plan looks like…

===> May 10th 2010 – June 3rd 2010: Follow Joel Marion’s Xtreme Fat Loss Diet Goal: Eliminate my lower belly fat


===> June 4th 2010 – July 2nd 2010: Follow John Romaniello’s Final Phase Fat Loss

Goal: Look better than I’ve ever looked in my entire life.



===> July 3rd 2010 – July 11th 2010: Celebrate my victories on the beaches of Turks and Caicos

Goal: Rest, relax, recover.



===> July 12th 2010 – August 8th 2010: Follow Nick Nilsson’s Muscle Explosion Goal: Gain 6 pounds of muscle in 28 days.


===>  August 9th 2010 – December 23rd 2010: Follow my Fat Loss Quickie Program.


5) I AM UNSTOPPABLE!

Adopt the belief and attitude that “I am Unstoppable!” No matter what obstacle or challenge you are faced with I want you to know with absolute certainty that you will overcome that challenge.

Walk around tall and proud while showing off your “Unstoppable Attitude”. Exude confidence and absolutely 100% EXPECT SUCCESS! You’re not just hoping that this program will work for you… you know that this program will work for you because you are going to work the program to the very best of your abilities.


6) There’s Always Someone Worse Off Than You


I thrive off of reading and listening to success stories and I’ve been inspired by countless people who have had a much tougher time sculpting their body and improving their health than I ever will… and when I feel like giving up I think of them.

No matter what your challenge is, I guarantee that there is at least a thousand people out there who have gone through a similar challenge and have faced even greater challenges than you are currently facing, yet they were able to blast through those obstacles to achieve great success. If they can do it… So Can YOU!

Be a role model. Face your challenges! Achieve success in spite of those challenges. Prove that you are capable of greatness and that if you can do it… anyone can do it.

This is your life and your body. Make the most of it. Life the best quality of life possible in the best body that you can possibly sculpt. You deserve this.

You are faced with dozens of choices throughout your day. The most important choice that you can make is to become the best that you can be by choosing to live to your full potential.

Temporarily step into the realm of discomfort in order to create a new level of comfort that you’ve never experienced before. What may seem challenging for you today will not be challenging in the slightest during the months to come.

Expand your world. Experience this life to the fullest. Cherish every second.

To achieving your limitless potential,

Scott Tousignant