on 4/15/2008
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Have you tried the Bodyweight 100 challenge?
It consists of the following exercises:
Here are the exercises to complete the BW 100:
20 Prisoner Squats
20 Push ups
10 Jumps
10 Inverted Rows
20 Alternating Forward Lunges
15 Close-grip Push ups
5 Chin-ups or Inverted Rows
You are supposed to do it in less than 9 minutes before moving on the the Body Weight 200. For most fit people, this should be no problem. I was able to do it in just a little over 3 minutes.
If anything its a great cardio workout, I was breathing so hard, took me about a minute just to catch my breath when I was done! Do this a couple times and you have a great cardio workout!... read more
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cardio, body weight workout, challenge
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on 3/25/2008
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Most people have limited time to workout and devote to exercise. There is not enough time for 6-8 hours of exercise, nor do you need to be doing that much to lose fat and gain muscle. I want to tell you how you can an effective workout accomplished in 60 minutes or less. Having said all that, I am going to tell you how to get a better body in less than 45 minutes, 3 times per week.
Start with bodyweight exercises to warm-up, move on to strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time.
First, 5 minutes of bodyweight exercises to warm-up is all you will need to do. Walking on the treadmill doesn't really prepare your muscles to perform a fat burning strength training workout.
Next, move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This allows you to shorten your workout time, leaving less re... read more
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burn fat, lose weight, intervals, build muscle, fat loss
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on 3/25/2008
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You've been working out hard, eating clean, but you still are not making any progress. Carbohydrate cycling is the most effective low carbohydrate diet and will help you bust through that plateau!
Carbohydrate cycling is the practice of lowering carbs for 2-3 days and then bringing your carbs back up for 1-2 days, instead of just keeping your carb ratios the same all the time. This helps your body to burn fat at a higher rate on the lower carb days and then replenish your carbs on higher days. This keeps your metabolism from slowing down and makes sticking to your 'diet' easier knowing that you will be able to eat higher carbs and calories in a few days.
There are no strict rules when using the carb cycling diet. Everyone is different and you will need to play with the days you stick with lower carb days and higher carb days. Finding the right ratios are also something you will need to experiment with. Some people can eat more starchy carbs and still lose fat,... read more
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burn fat, carbs, fat loss plateau, fat loss, weight loss
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on 3/15/2008
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It seems that too much focus is being placed on dieting and doing cardio when it comes to losing weight, and not enough importance placed on weight training. Most women don’t understand that weight training is how they can shape their bodies into that lean and toned look they want!
Muscle burns fat! It means the more muscle you have on your body the more fat your body burns.
So if you want to get rid of the fat on your body, lift weights and build strong active muscles that will eat the fat off your gut and butt! Remember, muscle burns fat!
Muscle Facts
* After puberty your essential muscle growth is over and your muscle starts to deteriorate.
* As you age you lose muscle. “If you don’t use it, you lose it.”
* The act of pregnancy further accelerates your muscle loss. The amount of protein your baby needs to develop requires the baby to steal protein (muscle) from you!
* Dieting and aerobic exercise without strength ... read more
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burn fat, weight training, build strength, build muscle, tone
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on 3/12/2008
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There are so many things today that we can use to get in our cardio workout. There are elliptical machines, stationary bikes, stair climbers, treadmills, bodyweight circuits, jumping rope, and the list could go on and on…. There are even fitness videos that do some form of intervals in their videos, such as Turbo Jam Fat Blaster. My preferences are the treadmill, elliptical and bodyweight circuits.
Whether you are trying to lose fat or just trying to work up your cardio endurance, make sure you are doing intervals. What are intervals? Intervals are repetitions of high and low speeds for a specific period of time.
An example of an interval on the treadmill:
Warm up for 2-3 minutes at a moderate intensity (about 4 out of 10). Then increase speed to high intensity (about 8 out of 10) for 30 seconds, then low intensity (about 3 out of 10) for 60 seconds and do this 6 times. Then cool down for 3-5 minutes at low intensity (about 4 out of 10). When you ... read more
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burn fat, cardio, intervals
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