Posts Tagged ‘bodyweight’
http://omarisuf.com/2011/01/12/burn-fat-faster-part-2-how-to-blow-up-your-metabolism/
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This is the sequel to my boosting your metabolism video and for once this is one sequel that won’t suck.
As I stated previously, everyone’s metabolism is sluggish and could use a boost. The first step is resetting that metabolism. Here are my 8 tips to turn that metabolism into a furnace. Still not wearing any pants FYI.
1. Eat small frequent meals. Your body needs to be fuelled every several hours to keep your metabolism stoked, its like keeping gas in the car.
2. Time your nutrients. Eat lean protein with every meal, and a green vegetable. For your carbs eat them at breakfast and around your work outs.
3. Timing your calories. Eat big at breakfast and most of your calories around your work out and in the morning. This is when you need your energy. Taper off your calories later into the night.
4. Exercise 5-7 hours minimum a week. Minimum 3x with weights, lift heavy weights. The purpose of working out for guys is to build or maintain lean muscle, for ladies its to keep the metabolism boosted and achieve tone and sculpting the body. To achieve this you want to use compound full body movements. Rep ranges vary according to goals but aim to lift as heavy of a weight as fast as possible and incur as much sweat in that work out! Burn those calories
5. NEPA: Non-Exercise Physical Activity. Having an active job like an athlete, trainer, or stripper burns a lot more calories than a sedentary job like working in the office. Do as much extra work as possible, walk instead of using the car, use stairs instead of the elevator, get some action. Lots of action.
6. Get enough rest, lower your stress levels. Stress slows down your metabolism, its makes you feel and makes you look like a zombie. Try to get 8 hours on average of sleep a night, it resets your body and fuels you for the next day.
7. Supplement with a couple key items: 1 tablespoon of cinnamon a day, 6 grams of fish oil, and 2-3 cups of Green Tea to regulate your blood sugar and ensure your calories go towards weight loss instead of weight gain.
8. Get blood work done if you have any abnormal symptoms. If you really suspect your metabolism is super sluggish it might be an undetected thyroid problem. Ask your Doctor to test TSH, T4, T3, fT3, fT4, FTI, T3 Uptake, TPO Anti-TGB.
Use these 8 tips to blow up your metabolism and make 2011 your best year ever. And soon you too will be wearing no pants.
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Topics covered: nutrition fitness boost metabolism diet health exercise free work outs deadlift walk free running crossfit jersey shore situation disney sports burn ignite lift video call of duty bodyweight cycling spinning core bodybuilding motivation chest biceps abs core zumba dance workout music Arnold holidays “instructional video” programs financial “musical instruments” “health diet” defence medicine “self defense” loss muscle “weight loss” sexy hot yoga pilates chin ups bench press before and after transformation bodybuilder “lil wayne” muscles
Duration : 0:7:27
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Duration : 0:4:4
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http://www.turbulencetraining.com
This is the intermediate level Turbulence Training workout B. You will begin with the warm-up for the intermediate level and then begin your first superset with dumbbell squats and stability ball rollouts, which is a difficult abdominal exercise.
So, for the db squats, hold the dumbbells at your sides at arm’s length with your feet slightly wider than shoulder width apart. Next, you will squat to parallel and then push back up while keeping your chest and head up. Be sure to keep your shoulder blades together and have a nice proud posture at all times for 8 repetitions.
Move quickly over the stability ball rollout. To get in position for this exercise, begin by kneeling on a mat with the ball close to you and your hands down low on the ball. With your abs braced, rollout, stretching the abdominals, and roll back in. So, as you go out, keep your body in a straight line and feel the stretch and then contract your abs to come back up. Be conservative and only go out as far as you feel comfortable. You will perform all repetitions of this exercise and then rest for one minute and repeat the superset 2 more times for a total of 3 supersets.
In the second superset of workout B, you will do a dumbbell reverse lunge which is like a split squat and pair that with a side plank.
For the reverse lunge, hold the dumbbells at your side and step backwards, bend your front knee and drop your hips straight down, keeping the back knee just off the ground and then return to the start position. So, pull yourself back up with the glutes and the hamstrings of the lead leg. Do 8 repetitions and then switch to the other side.
Without rest move immediately into the side plank for a 20 second hold. For proper form, place your body in a straight line, chest up and out with your shoulder blades back. Once you’ve done 20 seconds for one side, switch over and do another 20 for the other side. After you finish this exercise take a one minute rest and repeat the superset 2 more times for a total of 3 supersets.
It’s important to really work on your form in this exercise and in all exercises as it will help you to get use to standing and sitting with better posture and hopefully help relieve any pain that you might have in your upper back.
In the final superset of workout B from the intermediate Turbulence Training program, you will pair a dumbbell row with a back extension on the ball. For the db row, you are going to have the db in one hand, while the other hand is going to rest on the end of the bench as is the knee on the same side. Now, keep your back flat and bend your back knee, while planting the foot into the ground. Place the db at arm’s length, and then using your upper back and lats (a back muscle), bring your shoulder blade towards the midline and row that dumbbell up to your chest. Be sure to perform this exercise without changing any other body position but your shoulder. So, do all repetitions for one side and then switch sides.
Without rest move on to the back extension on the ball. For this exercise, make sure you place the ball on a non-slip surface. Next, place your feet up against a wall and press your thighs into the ball. Then you will lean forward without using your hands and then come back up. You will use not only your lower back to come back up, but also your glutes and your hamstrings. So, perform all repetitions, take a one minute rest and then repeat the superset 2 more times for a total of 3 supersets.
That’s it for your strength training and you can now move on to the interval training and finish off with stretching.
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Duration : 0:4:40
http://SarahFit.com Short on time but still want to lose weight? Check out this workout that takes under 30 minutes and will totally melt fat right off your body!
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http://sarahfit.com/outdoor_workouts
http://www.youtube.com/watch?v=BCG_mDrzh3M
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Duration : 0:9:17
Directions:
Complete all reps of one exercise, then move immediately to the next. May take breaks when needed, but the goal is to finish the entire 300 reps in shortest amount of time possible.
“The 300 workout gets its name from the total number of repetitions that must be completed during the session. Contrary to popular belief, this workout was NOT performed every single day, or even weekly, for that matter. This is more of a challenge workout that is used sparingly to monitor progress and gauge your overall fitness level. This body weight 300 challenge workout will provide the same benefits as the original movie 300 workout, but may be easier for most of you who want to workout at home without any equipment. I want you to try one of these workouts this week and leave your time in the comments section below.” It’s a killer bodyweight workout that will help you shed fat and to get ripped like the Spartans in the movie 300. The great thing about this workout is that it requires NO weights or exercise equipment. You can easily do this workout at home. When you do this workout make sure you start a timer so you can keep track of all your progress. I’ve tried this workout before and it is definitely one to where you will be sore the next day. It’s a great workout to lose fat and gain muscle – not to mention to help burn fat and develop a six pack. Try this one out and let me know what you think.
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http://www.facebook.com/pages/Lean-Body-Lifestyle/119366014762165
Duration : 0:2:26