LeeAnne had her niece’s birthday this afternoon, so it was a quicker workout and no video by her. So yours truly will show you some of the stuff. Another week and another pound lost for her, since January down 14lbs and 16 inches overall. Unbelievable. The key is consistency with workouts (RCR --3 resistance days & 3 cardio days). But the big difference from year’s past has been her food plan. Once she changed her eating habits, the weight came off. No matter what, YOU CAN’T OUT TRAIN A POOR DIET! This is a perfect example, LeeAnne has done this type of training for years, body composition or fat loss didn’t change much, until she decided to change what she ate-LESSON LEARNED.
LeeAnne’s workout today:
A1) Body bar Squat 3*20
A2) Pushup 12, 10, 8
A3) ab Wheel 3*15
B1) Stepup 3*15
B2) Standing Row 3*15
B3) KB Swing
Metabolic Legs ---(thanks Mr. Cosgrove)
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
My cardio today was a little different. I’m experimenting with a few things.
1) Bosu Burpee
2) Core Step-up
3) KB Swings
4) KB Planks 10 punch outs, 10 presses, 10 Disco Fevers
5) KB Row & Pushups (lucky 7)
6) Single leg Ball Smash (non-bounce ball or the smash will be your face!)
7) Valslide Pushups
8) Burpee
Each exercise 1minute unless noted with reps.
Lucky 7 is doing 7 reps of rows 7 reps of pushups then 6 etc. until you get to 1
Finisher
Metabolic Legs
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
DO YOU HAVE A GOOD PLAN?
Don’t waste your time in the gym with a crappy plan. Meaning if you’re there DON’T DO USELESS EXERCISES that don’t work. My clients have a plan, they workout to the best of their abilities and push themselves, sometimes getting out of their comfort zones. Remember, swimsuit season is just around the corner. Are you going to be ready?
So how’s your plan, do you have a good one? If not please get one. But please beware, too many Marketer’s out there trying to make a buck. I do recommend a few.
Check out Red Carpet Ready http://redcarpetready.com/, Valerie Waters did a great job with this program. It’s proven and it works.
If you're looking for a Personal Trainer in the Westford Area and want that fitness plan please let me know. Don't waste another minute! Check out the Studio, a FREE SESSION with me is always available
Saturday, April 25, 2009
Monday, April 20, 2009
Tabata or not to Tabata, that is the question?
The basis of Tabata Training is 4 minutes of intense interval training. What you are doing is taking an exercise we'll use sprints as an example here.
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. It was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anaerobic capacity. The moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.
If done correctly and with the correct intensity it's a great tool for fat loss. The key being the correct intensity, that awful close to out of breath feeling, which most of us hate. It's way out of our comfort zone.
But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.
And I always come back to this. Steady-state slow cardio is for folks with injuries and de-conditioned. Just using aerobic exercise doesn't work either. The truth is slow aerobic training is terribly inefficient when it comes to losing weight. With aerobic training, once you're done, you no longer burn calories. That's it. Done it's over. But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's powerful, think about it. Your body continues to work hard burning that stubborn fat hours after your workout is done.
How do you set up the workout?
What you want to do is the most reps you can of a particular exercise in 20 seconds. It helps if you have a clock with a second hand that you can see clearly. You want to be able to look at the clock while doing the exercise. Or I would suggest making a small investment in a Gymboss timer.
If you can have someone time you and count your reps. This will help you with your concentration on what your doing especially as you start to tire.
Start out with light weights and pay close attention to exercise form especially as you begin to tire to prevent injury. Remember the key to burning off that body fat is raising your metabolism.
I would say maybe using Tabata Training once or twice a week depending on your conditioning level
You're aiming to do 8 sets, once you can do 8-10 reps on your last set add a little weight or another session per week to increase intensity.
Here's the best exercises to use for Tabata:
Burpee or Squat Thrusts - (the last exercise I show in the video is what I did for Tabata)
Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.
Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.
Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height.
Front Squats- Hold a light barbell at shoulder height squat down raise back up.
Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.
Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.
The problems I see with Tabata
Like I stated earlier, you have to be in some what good shape. From there it's a must you pick a good exercise, not something like tricep kickbacks. The movement should be a large compound exercise (i.e. not bench press).
Another issue, leave your ego at the door. You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round four. On the opposite end, work hard -after 4 minutes, you can't say, what's next?
Very advanced but effective --if you want I'll take you through the routine -just ask........
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. It was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anaerobic capacity. The moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.
If done correctly and with the correct intensity it's a great tool for fat loss. The key being the correct intensity, that awful close to out of breath feeling, which most of us hate. It's way out of our comfort zone.
But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.
And I always come back to this. Steady-state slow cardio is for folks with injuries and de-conditioned. Just using aerobic exercise doesn't work either. The truth is slow aerobic training is terribly inefficient when it comes to losing weight. With aerobic training, once you're done, you no longer burn calories. That's it. Done it's over. But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's powerful, think about it. Your body continues to work hard burning that stubborn fat hours after your workout is done.
How do you set up the workout?
What you want to do is the most reps you can of a particular exercise in 20 seconds. It helps if you have a clock with a second hand that you can see clearly. You want to be able to look at the clock while doing the exercise. Or I would suggest making a small investment in a Gymboss timer.
If you can have someone time you and count your reps. This will help you with your concentration on what your doing especially as you start to tire.
Start out with light weights and pay close attention to exercise form especially as you begin to tire to prevent injury. Remember the key to burning off that body fat is raising your metabolism.
I would say maybe using Tabata Training once or twice a week depending on your conditioning level
You're aiming to do 8 sets, once you can do 8-10 reps on your last set add a little weight or another session per week to increase intensity.
Here's the best exercises to use for Tabata:
Burpee or Squat Thrusts - (the last exercise I show in the video is what I did for Tabata)
Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.
Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.
Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height.
Front Squats- Hold a light barbell at shoulder height squat down raise back up.
Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.
Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.
The problems I see with Tabata
Like I stated earlier, you have to be in some what good shape. From there it's a must you pick a good exercise, not something like tricep kickbacks. The movement should be a large compound exercise (i.e. not bench press).
Another issue, leave your ego at the door. You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round four. On the opposite end, work hard -after 4 minutes, you can't say, what's next?
Very advanced but effective --if you want I'll take you through the routine -just ask........
Saturday, April 18, 2009
Saturday Workouts
LeeAnne and I worked out together today. She wants to get ready for summer, Bikini Challenge! So 2 circuits of upper/core and 1 leg circuit what I call a Quad Square, 4 leg exercises done in a circuit using bodyweight. For some reason the leg circuit was not kind to her, I’ll leave it at that
I did the same workout but added a Core4 and Tabata work. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. I used a one-legged Burpee with pushup and press, once I felt comfortable with my balance; I went as quickly as possible. I’ll show the beginning stage where I’m trying to get my balance. A Tabata is moving quicker at the start, then it kicks in and you become a snail. Keep going!!
LEGS
Bulgarian Split Squat 10-15 ea
Front Lunge 10-15 ea
Crossover Step 10-15 ea
Split Squat Jump 10-15 ea
Core4
Plank on SB 1 leg 30 sec ea
SB Toe Touches 1m
Foam Roller plank with pushup 1m
Foam Roller Plank with KB move 1m
Warning: Foam Rollers are great, but like the name implies, they ROLL. Be extra careful; don’t want a trip to the Dentist.
I did the same workout but added a Core4 and Tabata work. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. I used a one-legged Burpee with pushup and press, once I felt comfortable with my balance; I went as quickly as possible. I’ll show the beginning stage where I’m trying to get my balance. A Tabata is moving quicker at the start, then it kicks in and you become a snail. Keep going!!
LEGS
Bulgarian Split Squat 10-15 ea
Front Lunge 10-15 ea
Crossover Step 10-15 ea
Split Squat Jump 10-15 ea
Core4
Plank on SB 1 leg 30 sec ea
SB Toe Touches 1m
Foam Roller plank with pushup 1m
Foam Roller Plank with KB move 1m
Warning: Foam Rollers are great, but like the name implies, they ROLL. Be extra careful; don’t want a trip to the Dentist.
Friday, April 17, 2009
Thinking of a home gym?
If you prefer working out at home or really do need to cut back, you can not only get by, but you can honestly get just as good a workout in at home as compared to the gym. And those working with me once or twice a week -you need those 3 workouts--so one or two are on your own!! Bottom line, you don't need an expensive home gym.
What do I need to get started?
As you know and may have experienced if you train with me, you can get an excellent workout with just your bodyweight. How many of you love bodyweight squats and lunges, other favorites you all love are pushups and Burpees---or as many of you say, those f** Burpees!!! The exercises are endless -but we all need variety and a workout change every 5-6 weeks.
So what if you want to purchase a few things to add to your home space. You can do this by purchasing just a few essential pieces of fitness equipment for under $100.
One of my favorites and most versatile pieces are dumbbells. They cost about $40 and you can literally work every muscle in your body with them along with your own body weight. You can also purchase sets of 5-25lbs to get started. If you have a few extra dollars to buy additional equipment I would recommend getting a stability ball, medicine ball, or abs mat if you don't have any carpets in your home for cushioning.
I have that equipment, what else would you recommend?
If you have the basics then there are so many other great pieces of equipment out there. First off I would say, "beware of the infomercial." If you see a piece of equipment being sold after Midnight, please change the channel and watch TVLand. Anything that claims fatloss and you only need "20 minutes, 3 times a week, think twice, and put your credit card away. Too many scams and it's BS. Stick to the basics and work hard!
If you want to expand your space.
adjustable bench
resistance tubing
kettlebell
I also love the ValSlide, these are similar to furniture slides (which some work), these things are great for butt, legs and abs -great little gadget. Celebrity Fitness Trainer Valerie Waters came up with this great product - check out her website http://www.valslide.com/
Now cardio is another story, one of the best pieces of equipment for fat loss and the least expensive is the old jump rope -but the toughest to do. If you can do 10 minutes non-stop, you'll burn a ton of calories.
So no more excuses, I can't get to the gym today. You don't need allot of space and it's not a major investment. The investment is in your health and well being. This is one investment in yourself that you'll be glad you made and the dividends will be noticeable with every workout.
To purchase -Dick's Sporting Goods has a great selection. Online -----performbetter.com is great.
here is a great fat-burning circuit that be done 2-3 times.
Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 10 reps
Mountain Climber x 20 reps
Curlup -situp x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist standing knee to elbow x 15 reps each side
Opposite Arm and Leg Lift x 10 reps each side
Plank, hold for one minute
rest 2 minutes then repeat 1 or 2 times
What do I need to get started?
As you know and may have experienced if you train with me, you can get an excellent workout with just your bodyweight. How many of you love bodyweight squats and lunges, other favorites you all love are pushups and Burpees---or as many of you say, those f** Burpees!!! The exercises are endless -but we all need variety and a workout change every 5-6 weeks.
So what if you want to purchase a few things to add to your home space. You can do this by purchasing just a few essential pieces of fitness equipment for under $100.
One of my favorites and most versatile pieces are dumbbells. They cost about $40 and you can literally work every muscle in your body with them along with your own body weight. You can also purchase sets of 5-25lbs to get started. If you have a few extra dollars to buy additional equipment I would recommend getting a stability ball, medicine ball, or abs mat if you don't have any carpets in your home for cushioning.
I have that equipment, what else would you recommend?
If you have the basics then there are so many other great pieces of equipment out there. First off I would say, "beware of the infomercial." If you see a piece of equipment being sold after Midnight, please change the channel and watch TVLand. Anything that claims fatloss and you only need "20 minutes, 3 times a week, think twice, and put your credit card away. Too many scams and it's BS. Stick to the basics and work hard!
If you want to expand your space.
adjustable bench
resistance tubing
kettlebell
I also love the ValSlide, these are similar to furniture slides (which some work), these things are great for butt, legs and abs -great little gadget. Celebrity Fitness Trainer Valerie Waters came up with this great product - check out her website http://www.valslide.com/
Now cardio is another story, one of the best pieces of equipment for fat loss and the least expensive is the old jump rope -but the toughest to do. If you can do 10 minutes non-stop, you'll burn a ton of calories.
So no more excuses, I can't get to the gym today. You don't need allot of space and it's not a major investment. The investment is in your health and well being. This is one investment in yourself that you'll be glad you made and the dividends will be noticeable with every workout.
To purchase -Dick's Sporting Goods has a great selection. Online -----performbetter.com is great.
here is a great fat-burning circuit that be done 2-3 times.
Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 10 reps
Mountain Climber x 20 reps
Curlup -situp x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist standing knee to elbow x 15 reps each side
Opposite Arm and Leg Lift x 10 reps each side
Plank, hold for one minute
rest 2 minutes then repeat 1 or 2 times
Wednesday, April 15, 2009
Crazy8's Workout
LeeAnne wanted to change up her cardio routine this week. This is an example of a Metabolic Workout called Crazy8's. Eight because of 8 exercises done circuit style in eight minutes for 2-4 total circuits. Rest is minimal between exercises (10-30 seconds) depending on your fitness level and a full 2 minute rest after each circuit. The first exercise elevates your heart rate and subsequent exercises bring the heart rate back down before another "cardio" exercise brings it back up. Use light weights or just bodyweight, it's not strength to failure.
She did great and only swore 42 times, not bad. We just need to work on the Burpee form - a little too much back.
1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea
Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.
She did great and only swore 42 times, not bad. We just need to work on the Burpee form - a little too much back.
1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea
Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.
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