Alright, I was in the studio creating this video as quick as I could to demonstrate the fat loss cardio circuit I discussed in the newsletter this past Wednesday. I think you'll enjoy it and hopefully it will clarify any questions you might have had about the program.
Saturday, February 27, 2010
Wednesday, February 24, 2010
Quick Fat Burning Cardio Circuit
As I have progressed through the years as a trainer, you learn to continually keep up with all the new information that is out there. For years, experts would say to lose fat, you need to do slow and steady cardio exercises. Maybe you walk on the treadmill at a nice pace for 45 minutes. That takes time and what we have found it is a waste of energy.
In today's day and age, who has a spare 45 minutes to do cardio AND spend more time to do a strength training routine. Unless you have some physical issues that require you to do slow and steady (maybe you have some joint issues), those days are long gone.
There is a new way to burn fat effectively, efficiently, and it doesn't cost you precious time.
It is interval training and it has been taken to a new level.
The concept is to do a cardio exercise as fast and hard as you can for 10-15 seconds, then rest up to the remainder of 1 minute, then hit the next exercise. You can do this for 12 minutes and you will burn more fat than that slow, steady walk any day.
Here's how it works. We will pick 4 cardio exercises - let's say jumping jacks, running in place, mountain climbers, and jumping rope. Alright, let's start your routine, Go!!:
1. Jumping jacks, as many and as fast as you can, go, go, go, 15 seconds, alright relax!
2. rest 45 seconds
3. Now let's run in place. Pump those arms, knees high, run fast, run hard, 15 seconds. Okay stop!
4. rest 45 seconds
5. Okay, mountain climbers next, here we go, move those legs, move it!! Move it!! 15 seconds, alright stop!
6. rest 45 seconds
7. Finally, jumping rope, if you don't have a rope, just move your arms, ready...Go!! Quick, quick, like Rocky!! Okay relax
8. rest 45 seconds
Then, if you aren't winding you can repeat that cycle 2 more times, and there is your twelve minutes. Pretty intense. It will burn more body fat for you, get the blood pumping, and make you feel better than any slow and steady cardio. I don't know how many times I see people read while they are doing cardio.
I'm sorry, but if you are reading, then the intensity isn't high enough. So, next time you are doing your cardio, give this a try. You don't need much space and I guarantee you fat burning results.
In today's day and age, who has a spare 45 minutes to do cardio AND spend more time to do a strength training routine. Unless you have some physical issues that require you to do slow and steady (maybe you have some joint issues), those days are long gone.
There is a new way to burn fat effectively, efficiently, and it doesn't cost you precious time.
It is interval training and it has been taken to a new level.
The concept is to do a cardio exercise as fast and hard as you can for 10-15 seconds, then rest up to the remainder of 1 minute, then hit the next exercise. You can do this for 12 minutes and you will burn more fat than that slow, steady walk any day.
Here's how it works. We will pick 4 cardio exercises - let's say jumping jacks, running in place, mountain climbers, and jumping rope. Alright, let's start your routine, Go!!:
1. Jumping jacks, as many and as fast as you can, go, go, go, 15 seconds, alright relax!
2. rest 45 seconds
3. Now let's run in place. Pump those arms, knees high, run fast, run hard, 15 seconds. Okay stop!
4. rest 45 seconds
5. Okay, mountain climbers next, here we go, move those legs, move it!! Move it!! 15 seconds, alright stop!
6. rest 45 seconds
7. Finally, jumping rope, if you don't have a rope, just move your arms, ready...Go!! Quick, quick, like Rocky!! Okay relax
8. rest 45 seconds
Then, if you aren't winding you can repeat that cycle 2 more times, and there is your twelve minutes. Pretty intense. It will burn more body fat for you, get the blood pumping, and make you feel better than any slow and steady cardio. I don't know how many times I see people read while they are doing cardio.
I'm sorry, but if you are reading, then the intensity isn't high enough. So, next time you are doing your cardio, give this a try. You don't need much space and I guarantee you fat burning results.
Saturday, February 20, 2010
New Video Showing An Excercise With Moving Discs
This is a great video showing a tough couple of core exercises. I wanted to post it here in case you aren't a member of my fan page in Facebook (at Fitness Planning Consultants, Inc.). Only do these if you have a good strength base in your core.
Wednesday, February 17, 2010
Lose Weight Or Die!
Seems to be a pretty strong statement, but more doctors are saying this to their patients or something like this. The only reason I put it in the subject line is because recently someone discussed this with me that his doctor was this blunt. This statement can also be linked to a new study that was just released.
Basically, the study claims that obesity in youngsters will lead to them dying prematurely of illness or a self-inflicted injury. The chances are increased twofold over their non-obese counterparts. What this study suggests is that obese children set the wheels in motion for some major health issues down the road, in a country that sees people regularly living past 55.
The study was done on data gathered from Pima and Tohono O'odham Indians. This study is one of the largest studies to study people over the span of a few decades. Now, granted American Indians don't reflect the overall American population as a whole, it still shows that obesity is a factor that needs to be nipped in the bud at a very early age in life.
Did you know that this current young generation is the first generation in a long time that isn't predicted to live longer than the previous generation? In this day and age with all the medicine and research out there, how does that happen?? Can someone say X-box.
Did you know the military has had to continue to lower its physical standards to keep our military numbers where they should be? The standards of the 50's were just too tough for some of the current military. That is comforting!
I have talked about losing weight before. Just a little bit can make a huge difference. It can ease pressure off of your joints. It can help lower blood pressure. It can make you feel not as winded going up the stairs.
Making lifestyle changes can help you with your weight loss. Make healthier food choices by avoiding fast foods, saturated foods, fried foods, and eat more fruits and vegetables along with healthy protein and carb choices. Chicken breast, fish, lean meats and potatoes, brown rice, and whole wheat pasta or good examples of those. Just changing your food can result in some simple weight loss.
Get more active during the day. Take the stairs. Park farther away. Shovel not only the snow in your driveway, but your neighbors, especially if you live next door to me (this is very applicable to us C-bus residents).
Bottom line is that our country is having a hard time reversing this obesity epidemic. The lose weight or die phrase may be a rarity now, but watch out. More and more doctors might be saying it. Let's hope it isn't to you.
Basically, the study claims that obesity in youngsters will lead to them dying prematurely of illness or a self-inflicted injury. The chances are increased twofold over their non-obese counterparts. What this study suggests is that obese children set the wheels in motion for some major health issues down the road, in a country that sees people regularly living past 55.
The study was done on data gathered from Pima and Tohono O'odham Indians. This study is one of the largest studies to study people over the span of a few decades. Now, granted American Indians don't reflect the overall American population as a whole, it still shows that obesity is a factor that needs to be nipped in the bud at a very early age in life.
Did you know that this current young generation is the first generation in a long time that isn't predicted to live longer than the previous generation? In this day and age with all the medicine and research out there, how does that happen?? Can someone say X-box.
Did you know the military has had to continue to lower its physical standards to keep our military numbers where they should be? The standards of the 50's were just too tough for some of the current military. That is comforting!
I have talked about losing weight before. Just a little bit can make a huge difference. It can ease pressure off of your joints. It can help lower blood pressure. It can make you feel not as winded going up the stairs.
Making lifestyle changes can help you with your weight loss. Make healthier food choices by avoiding fast foods, saturated foods, fried foods, and eat more fruits and vegetables along with healthy protein and carb choices. Chicken breast, fish, lean meats and potatoes, brown rice, and whole wheat pasta or good examples of those. Just changing your food can result in some simple weight loss.
Get more active during the day. Take the stairs. Park farther away. Shovel not only the snow in your driveway, but your neighbors, especially if you live next door to me (this is very applicable to us C-bus residents).
Bottom line is that our country is having a hard time reversing this obesity epidemic. The lose weight or die phrase may be a rarity now, but watch out. More and more doctors might be saying it. Let's hope it isn't to you.
Sunday, February 14, 2010
I Got More Respect For Jimmie Johnson
In November, I had a post about NASCAR stud Jimmie Johnson. I don't really follow NASCAR, so when I kept hearing about Jimmie Johnson, I thought at first they were discussing the old Dallas Cowboy's coach (I'm a Dallas fan).
Anyways, my post in November discussed his workout regimen. It was pretty intense and his results are backing it up. Well, today on Sportscenter, they had a clip of his workout routine to hype the Daytona 500. After I watched it, I decided he is my new favorite driver, but I still won't watch an event.
He was bench pressing 80 pound dumbbells (either 70 or 80). He was jumping rope inbetween sets. Then he was doing pull-ups with a 45 pound weight attached to his weight belt. That ain't no joke.
He is 5'11", 165 pounds and 8 percent bodyfat. He definitely takes his driving seriously. He doesn't spend much in-person time with his trainer, so he does a lot of online training to keep track of his progress and get updated reports.
Online training...hmmm, I wonder who has been promoting that recently. If it is good enough for Jimmie Johnson to do, it certainly will work for you.
Anyways, I found the guy hard-working and showing yet another sport that is benefiting from a solid strength and conditioning program.
Anyways, my post in November discussed his workout regimen. It was pretty intense and his results are backing it up. Well, today on Sportscenter, they had a clip of his workout routine to hype the Daytona 500. After I watched it, I decided he is my new favorite driver, but I still won't watch an event.
He was bench pressing 80 pound dumbbells (either 70 or 80). He was jumping rope inbetween sets. Then he was doing pull-ups with a 45 pound weight attached to his weight belt. That ain't no joke.
He is 5'11", 165 pounds and 8 percent bodyfat. He definitely takes his driving seriously. He doesn't spend much in-person time with his trainer, so he does a lot of online training to keep track of his progress and get updated reports.
Online training...hmmm, I wonder who has been promoting that recently. If it is good enough for Jimmie Johnson to do, it certainly will work for you.
Anyways, I found the guy hard-working and showing yet another sport that is benefiting from a solid strength and conditioning program.
Wednesday, February 10, 2010
Apolo Anton Ohno's Killer Workout Routine
With the Olympics here in a few days, I thought I would highlight one of the athletes. Apolo Anton Ohno is a 5 time Olympic medalist and needs one more medal to become the most decorated male Olympian ever at the winter games.
Apolo has 12 hour training days, but as the games approach he is tapering back his workouts, but increasing the intensity. By now, he is probably in the best shape of his life, so what type of "dry land," or weight routine, did Ohno do to get prepared?
His legs have to be strong, but he wants to stay as light as possible so he can turn corners pretty quick. He has been known to leg press up to 1800 pounds in his workouts. 1800 pounds??!! That is almost a ton.
To get better prepared for his races, he will do one-legged chest to knee jumps wearing a 45-pound vest. He will alternate explosive jumps trying to mimic the powerful forces he will be using during his race.
Another simple exercise he will do will be to walk sideways up a stairwell one step at a time. But he is bent real low in a skater position. Doing this will help build his glutes, hamstrings, and calves.
These are some tough exercises, that you and I would probably crumble attempting to perform. But Ohno has put in the work with exercises like these to shoot for the Gold during these Olympics. Watch out for him and we wish him the best.
Apolo has 12 hour training days, but as the games approach he is tapering back his workouts, but increasing the intensity. By now, he is probably in the best shape of his life, so what type of "dry land," or weight routine, did Ohno do to get prepared?
His legs have to be strong, but he wants to stay as light as possible so he can turn corners pretty quick. He has been known to leg press up to 1800 pounds in his workouts. 1800 pounds??!! That is almost a ton.
To get better prepared for his races, he will do one-legged chest to knee jumps wearing a 45-pound vest. He will alternate explosive jumps trying to mimic the powerful forces he will be using during his race.
Another simple exercise he will do will be to walk sideways up a stairwell one step at a time. But he is bent real low in a skater position. Doing this will help build his glutes, hamstrings, and calves.
These are some tough exercises, that you and I would probably crumble attempting to perform. But Ohno has put in the work with exercises like these to shoot for the Gold during these Olympics. Watch out for him and we wish him the best.
Wednesday, February 03, 2010
You Got Injured: How Serious Is It?
I get asked injury questions frequently. Sometimes I might know an answer and others I might not. Usually, I will give a recommendation, but if I don't have an answer, I have resources that I can contact to get that answer. The following are just a few simple guidelines to follow when it comes to dealing with injuries.
People can generally tell if their injury is severe or not. If you have broken a bone or torn a knee ligament, that ranks pretty high on the pain meter and you should probably get it checked out immediately. For other injuries that I deal with, you can't tell right away how bad the injury is. As a general rule of thumb, I usually recommend giving your injury a few days to see what happens. Does it get worse, stay the same, or get better? If after a few days, it isn't getting better, you should probably get it checked out. I always preface that rule, by saying, feel free to see your doctor at ANY time though. I'm not telling you to wait, that is what I usually do, but see your doctor at any time you feel it needs to be looked
at.
So, if you feel you sprained something, it is usually a result of a stretched or torn ligament. Swelling and pain are very common with this injury. The first person you should probably see would be your personal doctor. He/she might then recommend you go to a specialist if it is severe enough or a physical therapist for therapy if range of motion and strength are compromised.
A knee pain that is caused by some type of dynamic movement and is pretty severe could be a result of torn ligaments such as your ACL or MCL. I haven't had it happen to me, but I have seen it happen many times and you pretty much will know it when you have done it. In this case, you will have to go to an orthopedic and get some X-Rays or an MRI to determine the extent of the damage.
If the knee pain is related to movement that has been caused over time and you haven't had anything damaging done to your knee, then 9 times out of 10 it is some type of "itis" - arthritis, tendinitis, bursitis. Your primary physician could help you out on what you can do from that point.
Finally, back pain is a common injury among adults. I had a lower back strain recently, but how do you know if it is disc or muscle related? Usually, if you did damage to your disc, you would feel numbness or tingling down your extremities. So depending on the severity you might need to go to an orthopedic or physical therapist. If it is a muscular strain, then your primary physician should help out.
Those are some quick guidelines that you can use to determine the extent of your injury and who you need to see to get it treated. Remember, though, always feel comfortable calling your doctor at any point in the process. It is better to be safe than sorry.
People can generally tell if their injury is severe or not. If you have broken a bone or torn a knee ligament, that ranks pretty high on the pain meter and you should probably get it checked out immediately. For other injuries that I deal with, you can't tell right away how bad the injury is. As a general rule of thumb, I usually recommend giving your injury a few days to see what happens. Does it get worse, stay the same, or get better? If after a few days, it isn't getting better, you should probably get it checked out. I always preface that rule, by saying, feel free to see your doctor at ANY time though. I'm not telling you to wait, that is what I usually do, but see your doctor at any time you feel it needs to be looked
at.
So, if you feel you sprained something, it is usually a result of a stretched or torn ligament. Swelling and pain are very common with this injury. The first person you should probably see would be your personal doctor. He/she might then recommend you go to a specialist if it is severe enough or a physical therapist for therapy if range of motion and strength are compromised.
A knee pain that is caused by some type of dynamic movement and is pretty severe could be a result of torn ligaments such as your ACL or MCL. I haven't had it happen to me, but I have seen it happen many times and you pretty much will know it when you have done it. In this case, you will have to go to an orthopedic and get some X-Rays or an MRI to determine the extent of the damage.
If the knee pain is related to movement that has been caused over time and you haven't had anything damaging done to your knee, then 9 times out of 10 it is some type of "itis" - arthritis, tendinitis, bursitis. Your primary physician could help you out on what you can do from that point.
Finally, back pain is a common injury among adults. I had a lower back strain recently, but how do you know if it is disc or muscle related? Usually, if you did damage to your disc, you would feel numbness or tingling down your extremities. So depending on the severity you might need to go to an orthopedic or physical therapist. If it is a muscular strain, then your primary physician should help out.
Those are some quick guidelines that you can use to determine the extent of your injury and who you need to see to get it treated. Remember, though, always feel comfortable calling your doctor at any point in the process. It is better to be safe than sorry.
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