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Friday, December 2, 2011

High Intensity Interval Training With Turbo Fire

!±8± High Intensity Interval Training With Turbo Fire

Turbo Fire is the latest workout from Chalene Johnson, creator of Turbo Jam and ChaLEAN Extreme. Turbo Fire is due out in the spring of 2010. Turbo Fire is a High Intensity Interval Training (HIIT) program that will ignite your metabolism. You will be asked to push harder, find it in yourself to give more, to not hold yourself back, and challenge yourself in a whole new way.

With HIIT you are asked to give your maximum effort in short bursts followed by a recovery period. It is intense and it is challenging. You will get such an intense workout in a short period of time that your body will burn more calories throughout the day trying to recover. Studies have show that the after burn effect can be as much as 9X high for burning calories and fat. HIIT demands that you push yourself out of your comfort zone.

There some major benefits of HIITin TurboFire. One is the shorter amount of time you need to train to see some great results. The second benefit is the amount of oxygen your body uses while training. This is especially great for athletes and cross training.

HIIT uses fast twitch muscles, which are used in sprinting, as opposed to slow twitch muscles which are used in steady state cardio such as running a marathon. A sprinter has more muscle mass as opposed to a marathon runner who often has no muscles definition.

With TurboFire you can "attend" a HIIT "class" everyday, with the best trainer, the best music, and have a place in the front row. All without ever having to leave the house to get the best workout ever and get the leanest most tone body.

High Intensity Interval Training With Turbo Fire

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Monday, October 31, 2011

The Five Best Pieces of Exercise Equipment

!±8± The Five Best Pieces of Exercise Equipment

Alright, I received some comments and crits from my article "The Five Worst Pieces of Exercise Equipment". The majority of fitness enthusiasts who have written to me want to know why on earth would I just simply list the worst gym equipment without giving up the best gym equipment? Well, I'm selfish. Just joking with you. For those interested in the best exercise equipment in the gym, here are my choices:

1. Squat Rack or Half Rack:

Where the Smith Machine will do you wrong, this will do you right. Anytime you are able to stand and use free weight, please do so. Smith Machine will not allow for natural (functional) joint movement. Many times bad habits are formed and the "core" is weakened. Many exercises can be used with a plain squat rack. Conquer the basics and progress as needed.

2. Dumbbells:

These older than time pieces training equipment are perfect for those solo training people out there. They are safer forms of free weights and you can really get creative with them. Don't be afraid to try the heavy ones out from time to time, if you are used to using the baby blue or hot pink dumbbells. Grab the big grey and black ones and really start training.

3. Bands:

One thing I like doing from time to time is going outside, enjoying the sunny weather, and training hard with elastic bands. Just like dumbbells you can get pretty creative with these. This is also a great choice for folks who travel a lot. Instead of relying on a machine-ridden gyms, grab some bands (which are very affordable by the way) and train hard.

4. Chinup/Pullup Bar:

Welcome back to grade school. The coach blows the whistle and you better do a chinup. Chinups are squats for the upperbody. If you can not do a chinup, just regress down a bit until you can. Start by jumping up and holding yourself there for as long as you can. You can even jump up and slowly lower yourself down. Trust me, you are exposing your body to the mechanics of a chinup and it will learn the new skill. I'm not a big fan of assisted chinup machines. The transition from machine to free weight is pretty harsh.

5. You!

That's right. The human body is an amazing, complex and organic machine. Luckily, you are equipped with one. This machine will perform above standards any time it is fueled properly, trained, and maintained. Each body has the potential to get stronger, faster and look better naked. Even without other pieces of equipment it can get better.

To wrap this up, if you are interested in getting more information on training from me, just go to my website and download the free ebook "Proving Ground".

The Five Best Pieces of Exercise Equipment

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Thursday, October 27, 2011

Life Fitness X5 Cross-Trainer Elliptical with Basic Workout Console

!±8± Life Fitness X5 Cross-Trainer Elliptical with Basic Workout Console

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| Price : $3,299.00 | Post Date : Oct 27, 2011 07:45:21
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The X5 Elliptical Cross Trainer from Life Fitness combines contemporary styling with exceptional workout versatility. Utilizing Life Fitness' SelectStride™ technology, the X5 allows you to adjust the stride length for different-sized users in the household. And by varying the stride, you can also target different muscle groups, such as thighs, calves, and glutes. The sleek style and quiet motion of the X5 make it an attractive addition to any room. Delivering a remarkably pure, natural elliptical motion, the X5 provides a total body workout with synchronized upper- and lower-body movement that will help you burn more calories with less perceived exertion--even more than other lower-body only elliptical machines.

The X5 delivers a natural elliptical motion and a total body workout with synchronized upper- and lower-body movement that will help you burn more calories with less perceived exertion--even more than other lower-body only elliptical machines. Featuring 5 workout programs, the X5 will keep your workout varied and challenging. Other features include ErgoGrip™ stationary handlebar that provides stability during lower body-only workouts, an oversized, dual accessory tray, a blue and white custom etched LCD message center that provides workout feedback, and built-in reading rack.

In order to accommodate feet of all shapes and sizes, Life Fitness designed oversized pedals for a one-size-fits-all approach. This helps ensure that no matter how big, small, wide or narrow your feet are, you can still expect the same club-quality experience from this elliptical trainers. These pedals are also optimally spaced to minimize lateral hip shifting that could put stress on your lower back.

Key Features:

The X5 delivers a natural elliptical motion and a total body workout with synchronized upper- and lower-body movement that will help you burn more calories with less perceived exertion.

SelectStride allows you to manually adjust the stride length from 18 to 24 inches in two-inch increments
5 workout programs
Oversized, dual accessory tray and built-in reading rack
Total-Body and Lower-Body Trainer workout modes coach you to train different muscle groups

X5 Programs

Manual: Gives you complete freedom to choose your own speed and resistance levels.
Hill: Challenges you with intervals of multiple hills and valleys with each hill becoming progressively more difficult.
Random: Includes many different motivating combinations of hills and valleys.
EZ Resistance: Slowly and progressively increases resistance so you're less aware of the building demands.
Sport Training: Simulates outdoor training with a rigorous workout that features hundreds of different hills and valleys with a wide range of high and low levels of resistance.

Specifications:

Frame: 2" x 4" robotically-welded steel frame
Pedals: 16" x 7" oversized pedals
Resistance system: Eddy current
Maximum step-up height: 11.5 inches
Electronic readouts: Distance, speed (mph/km/h), calories, level, time, heart rate, target heart rate, METs, watts
Display type: Red LEDs
Workout profile display: 7 x 14 segments
Workout feedback display: 16-character message center
Dimensions: 83 x 27 x 62 inches (L x W x H)
Unit weight: 250 pounds
Maximum user weight: 350 pounds

Manufacturer’s Warranty
Frame - lifetime, parts - three years, labor - one year. The warranty is valid only within the United States.

About the Warranty
This Life Fitness product is intended for home use only. Your warranty will be void if this product is used in a commercial setting.

About Life Fitness
What started as one man's pursuit to improve his own physical condition, eventually turned into a global fitness revolution. That man was Keene P. Dimick, the mastermind behind the legendary Lifecycle® exercise bike. The story of Life Fitness began when two young entrepreneurs, Ray Wilson and Augie Nieto, saw the promise of Dr. Dimick’s invention. Even though it was slightly ahead of its time, they believed the Lifecycle exercise bike could help generations of athletes, trainers, exercisers, and people everywhere live happier, healthier, and more fulfilling lives.

Wilson and Nieto bought the rights to the Lifecycle bike from Dr. Dimick, perfected it, and sold it out of a motor home to health clubs across America. Despite the overwhelming odds and initial unpopularity of the Lifecycle exercise bike, the two passion-filled pioneers turned a two-man operation and a seemingly impossible vision into a prosperous reality. Along the way, they shaped the future of Life Fitness as well as the fitness industry, bringing cardiovascular training into the mainstream and helping ignite the health club boom.

Today, Life Fitness is the global leader in designing and manufacturing a full line of reliable, high quality fitness equipment for commercial and consumer use. It is the number one brand of fitness equipment in health clubs worldwide.

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Monday, October 17, 2011

Home Cardio Workouts

!±8± Home Cardio Workouts

Why home cardio workouts? Because of the nature of the activity, they just work better for fat burning, as well as improving cardiac and muscular health.

If I had a dollar for every time a new client came to me for fat loss advice and told me all they were doing to lose fat was walking around their neighborhood while gabbing with their friend I would be a rich woman.

You might lose a little fat walking around the hood but you will quickly plateau if you don't shake things up a bit.

Research confirms that adding high intensity interval training to your fat loss exercise regime will significantly increase your fat burning success.

So much so that women in a recent study who never changed their diet STILL lost more fat doing the intervals then women doing only long slow cardio such as walking and cleaning up their diets.

Here is a list of home cardio workouts you can do anytime right at home that will ignite your fat burning engine:

#1: Stair exercises

You can run the stairs using either the stairs at your house or perhaps a set in your neighborhood or local park. Just alternate jogging or running up the stairs with a short break when you get to the top. Make sure to be careful and walk on the way back down.

#2: Burpees

If you know me, you know this is one of my favorite home cardio workouts to do. It can be pretty tough and some days I take pride in that. The best thing about burpees is that not only are they a total body exercise but you can modify them to meet your current fitness level. Burpee progressions include: squat thrust -> burpee ->burpee with jump ->burpee with push up -> burpee with push up and jump->burpee with push up, jump, and chin up -> burpee with push up, jump, chin up, and knee lift.

#3: Kettlebell swings

A close runner up to burpees as one of my favorite home cardio workouts! Swing the kettlebell for 24 seconds and then rest for 36. Repeat for 15 minutes.

#4: Swim sprints

Got a pool out back? Great! Hop in and do some swim sprints. Sprint to the other side of the pool and then recover for 30 seconds. Repeat for 10 minutes.

#5: Bodyweight cardio

Did you know you could get a great cardio workout at home just by using your own bodyweight? Simply do one or more of the following exercises for 30 seconds and then rest for 30 before repeating for 10-15 minutes.

Bodyweight squats, mountain climbers, jumping jacks, planks, mountain jumpers, inverted rows.

#6: Jump rope

Go old school and feel like a kid again. Try jumping for 60 seconds and then resting for 30 seconds. Repeat for 15 minutes.

#7: Battling ropes

This one might be new to you but is super effective. Get your hands on some heavy rope (i.e. 1.5 inches thick, 40 feet long) and wrap around a tree. With an end in each hand simply make waves with the rope for 10 second intervals followed by 20 seconds rest. Repeat for 10 minutes.

#8: Vertical jumps

Yup, just squat down and jump up in place as high as you can. Repeat until you jump 50 times but feel free to take breaks as needed.

#9: Hill sprints

Obviously you would need a hilly yard or a nice hill in a local park to tackle this one. Simply run up the hill and walk back down. Repeat for 10 minutes.

#10: Shuttle sprints

Set up 3 markers in your yard about 10 yards away from each other. Start at the middle marker, sprint to the marker on your right and touch the ground. Then sprint all the way to the marker that was on your left and touch the ground. Then sprint back to the middle to finish. Try doing 5 shuttle sprints to start and adding one more each time you try them.

#11: Play

Maybe one of the best home cardio workouts of all time? Get out and play! Get a soccer game going or a game of ultimate frisbee or basketball. Or simply run around playing with the kids!

#12: Metabolic resistance training

Metabolic resistance training is basically cardio with weights. For example, doing a barbell squat with enough weight on it to elicit a cardio vascular response while doing it. Should be a challenging enough weight so make sure you do this safely in your home gym with a spotter.

#13: Intervals on treadmill, bike, rower, or elliptical trainer

Boring, but works. Stay away from the long, boring cardio that doesn't challenge you and stick with intervals. Try 24 on and 36 off or go crazy and do 2 mins on and 2 mins recovery. Shoot for 20 mins.

#14: Walk Run the dog

Take the dog out for his daily run. He can do intervals too, you know!

#15: Rebounding

I do a lot of rebounding for my home cardio workouts because I still fight an old running injury from 2004 and the rebounding seems to work for me. Good rebounding workouts for you to try will come with a quality unit.

#16: Intervals on your bike

Take out the bike and hit the hood. Increase the resistance and pedal fast for 30 seconds and then coast and recover for 30 -60 seconds. Enjoy your time outside.

#17: A good follow along DVD

While it's rarely exciting there are some decent home cardio workouts follow along DVDs available. Grab one and find a favorite for a rainy day.

So, there you have it - 17 ideas for home cardio workouts. Enjoy, and train safe!

Home Cardio Workouts

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Saturday, October 15, 2011

Easy Six Pack Abs: How I Lost 10 Percent Body Fat In 2 Months

!±8± Easy Six Pack Abs: How I Lost 10 Percent Body Fat In 2 Months

The biggest challenge for developing easy six pack abs isn't building the abdominal muscles, it's shedding the layer of body fat that sits right on top of your stomach - even if you are in otherwise great shape, that tiny little layer can make the difference between six pack abs or a keg.

Not too long ago I found myself severely out of shape. Actually, let me rephrase that: I was fat. My body fat percentage was into the twenties and I looked and felt horrible. I knew I needed to do something, and my background in exercise physiology kicked in and I said to myself:

"If I want to look good, I need to build muscle tone since that will also ignite my metabolism, which will shred my body fat."

I've been around the block enough to know that endless amounts of cardio (stair masters, elliptical trainers, treadmills, exercise bikes... whatever) wasn't going to do much of anything. In fact, if you're trying to drop body fat - regardless of if you're trying to show off your six pack abs or just lose weight - stay away from cardio. It isn't bad per se, but it is the most inefficient path to sexy six pack abs and a killer body.

I knew that best way to achieve my goals was to focus on resistance training. As building muscle does several important things for anyone looking to get in better shape, regardless of their current condition:

Increased Metabolism. Muscle burns more calories than fat, which means with a higher muscle density you'll burn more calories even when you're sitting in front of the TV. Fat Shredding Hormones. Muscle stress (i.e. resistance training or weight lifting) causes your body to release crazy amounts of hormones that help metabolize stored fats. A Tighter Body. What good is losing mad amounts of body fat if you don't have a killer body underneath it? My goal was to look better, not just lose weight and get that "scrawny" look. Cardio will make you look scrawny (i.e. marathon runners), resistance training will make you look athletic (i.e. sprinters).

My Easy Six Pack Abs Workout

When I first started this routine, I was focusing on burning body fat. But a funny thing happened, I also build some great muscle. By the end of two months my body fat percentage was 10 percent lower than it was, and my muscles were solid and defined (including my six pack abs).

Here's What I Did:

Bench Presses: 3 sets of 8 reps each Squats: 3 sets of 8 reps each Rows: 3 sets of 8 reps each Overhead Press: 3 sets of 10 reps each Leg Curls: 3 sets of 10 reps each Pull Downs: 3 sets of 10 reps each

I kept track of the weight I used for each set, and if I performed the full 8 or 10 reps of any set, the next workout I'd up the weight. In many instances I failed to reach the rep goal, but that meant my muscles were stressed to the max, which is good - that's what forces them to grow.

Speaking of muscle growth, don't forget to get plenty of rest. Resist the temptation to perform this workout every day, instead give yourself a day off between every workout (two if you're really beat). Remember that stressing your body before it has completely recovered will actually have a negative effect, which will limit your body fat losses and reduce your likelihood of developing easy six pack abs.

Easy Six Pack Abs: How I Lost 10 Percent Body Fat In 2 Months

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Monday, October 3, 2011

Elliptical machines can increase your cardio benefits

!±8± Elliptical machines can increase your cardio benefits

There are many benefits that can be associated with an elliptical training machine. First, they are one of the most effective machines in circulation. But you can also get your cardio fitness trainer cross, without fear of injury.

Elliptical exercise machine, which is it?

At first glance at your workout elliptical machine, you'll notice that it has two plates on the feet are. This also has two pairs of handles. Of these sets, a setHandles that can be adjusted as needed and the other permanently.

When using an elliptical machine training, you will notice there is a combination of training exercises that may be obtained by cycling, running and climbing steps. His legs are still moving, as usual with the normal movements of the period. We find that elliptical means that the legs form a circular motion.

Elliptical Machine Training Benefits

If used correctly, as indicated,This exercise machine elliptical cardio machine will remain as the best available. In addition, they are also easy to use. There is less sense of fatigue, many people are burning their ability to use more calories per day.

If you do this workout machine in comparison to other training methods, you will find that it is low impact. You are in degree of stress is normal for a cardiovascular workout has on your back and joints when you avoid using any of these elliptical exercise machines. Forthose who may have a bad knee, ankle or other problems such as arthritis, find that these machines are recommended. in general, to use the elliptical machine to understand to be the safest car call.

Another great thing is that the machine does not force them into odd positions, which can lead to even move a load. In addition, the machine is not necessary for you to pull or push around. This machine has instead the user can simply place in a natural position.There is also the possibility of training is higher or lower body or those who want the whole body.

A good way for the whole body cardio work with the top handle. In addition, there is resistance, the entire path can to strengthen both arms and abdomen. In addition, it also helps with the important problem areas like the buttocks, hips and waist.

If you have medium to high resistance on the elliptical machine, while working at a slowerMode, this is one of the best ways to burn fat. These are sort of action, such as walking. Although it must be remembered that the whole body cardio training should be done on a faster tempo.

In general, the best kind of results the alternation between slow and fast during the time that you are working out. How you do this, your heart rate will increase your fat burner and catch fire. Remember to use the elliptical machine correctly, and you have the best levelCardio Fitness.