3 Ways to Lose Stomach Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 29-03-2012-05-2008


The best way to burn belly fat is a shock to most men and women. Even most personal trainers usually guess, “Crunches”, “Situps”, or “aerobic cardio” as the best way to lose stomach fat. But none of those work best, or even work at all!

In fact, I often get asked, What’s the best way to burn fat and lose my belly? Do aerobics work better than interval training? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.

And now here’s the truth. Cardio is not the best way to burn fat. In fact, I’ve met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.

If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.

Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That’s something that no amount of abdominal training can do!

While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio – and sometimes get results – men and women who only have 45 minutes, 3 times per week for exercise just can’t depend on slow cardio workouts to burn belly fat.

Let’s take a look at the perfect workout plan to get you maximum fat burning results in minimum workout time.

Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.

Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.

After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool-down. You don’t need a lot of intervals to get great fat burning results.

With that workout schedule, you’ll be in and out of the gym in 45 minutes, three times per week.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.

Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.

The best way to lose stomach fat is to use the following three exercise methods.

1) Bodyweight circuit training to warm-up the body

2) Resistance training supersets to boost the metabolism

3) Interval training to burn belly fat

Put those three, short exercise methods together into one great belly fat burning workout if you want to lose stomach fat fast!

If you want to burn more belly fat, then download the free report, “The Dark Side of Cardio” from www.TurbulenceTraining.com. Craig Ballantyne exposes fat loss myths and useless foods that make you gain fat. Plus, you’ll get fat burning exercises to lose stomach fat and sculpt your body.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

8 Bodyweight Exercises Wrapped Into 1 Powerful Fat Loss Workout

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 28-03-2012-05-2008


Who cares if you don’t have a gym membership or fancy equipment. In fact, even if you’re on a pretty tight schedule, this bodyweight workout will fit in perfectly with your time limitations and your monthly budget. Best of all, you can do it anywhere.

In this bodyweight workout you will do 360 repetitions using 8 different exercises with zero rest in between. Once you have made your way through the entire circuit, you will rest one minute and then repeat up to two more times.

This workout is also very flexible in that you can use it as a form of interval training, as an off-day workout, or wherever you feel it will fit in best with your current workout program.

So, to start out, you will begin with Running in Place with High Knees. This is a great exercise because it’s so simple and it’s easy to use as an interval training type of exercise that you can easily do at home, just by running in place.

For this exercise, do 40 reps and be sure to get your knees up nice and high and your arms driving up and down. This is actually safer than sprinting outside because you don’t have that reach forward with each step, so your hamstrings aren’t going to get injured.

Once you’ve done all your reps for the first exercise, you’ll then immediately go into a walking offset push up. For this, you will get into a push up position and place your hands so that one hand is forward and the other is back. Now, perform a push up, then reach forward with your back hand, perform another pushup, then reach forward with your hind hand, and repeat for 10 steps on each side.

After the walking push ups, you will do a Front Foot Elevated Split Squat. Ideally, the object will be four to six inches high off the ground. In this exercise, you will place one foot forward on the object and one foot behind you. Next, drop straight down and then drive up using only your lead leg to bring your body back up. You will repeat this for 20 reps on one side and then switch to the other side.

The next exercise in this bodyweight circuit is the X-Body Mountain Climber. So, start out in the push up position, and while keeping your abs braced and your hips down, bring one knee to your opposite elbow and alternate sides. Repeat this for 10 repetitions to each side.

Immediately after the mountain climbers, you’ll do 50 Siff Squats. Siff means you will do the exercise on the balls of your feet without ever letting your heels touch the ground. So, on the balls of your feet perform a regular squat. By not allowing your heels to touch the ground, your calves and quadriceps will be forced to work much harder because you have moved your center of gravity forward.

Also, because your knees will be a little farther forward, there will be less stress on the hip joint, but more stress on the knee joints. So, if you have sore knees, then you can just do a regular squat.

After the squats, you will do a Side Plank for 40 seconds per side. So, resting on your elbow, with hips up and forward, brace your abs and hold. Do 40 seconds and then switch sides.

Next, is the T-Push up. In this exercise, you will get into a regular push up position, go down, and then as you come up, rotate your body up, come back down, and repeat for the other side. Do 15 repetitions per side for this exercise.

To finish off this bodyweight workout, you will do Side-to-Side Jumps for 10 reps per side. So, bend your knees and get into a low athletic stance. Next, jump up from side to side continuously. Be sure to bend your knees as this will help soften the landing. Also, immediately after landing drive up and to the other side.

So there’s an extremely challenging bodyweight circuit that you can go through up to three times, while resting one minute in between.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover the bodyweight workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Fat Loss Secrets of Fitness Models

Posted by Nigel Jeal | Posted in Articles, Fitness, Nutrition | Posted on 24-03-2012-05-2008


Fat loss is easy once you understand how hard it is.

Once you realize that fat loss is hard work, and not just as easy as eating some celery, drinking really cold water, and slamming down some “metabolism boosters”, that’s when you’ll really start to get results.

When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.

Same with exercise. When you understand that harder workouts are more effective, then you’ll start to plan your workouts accordingly.

Over the past year I’ve interviewed over a dozen fitness models (men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day.

They know it is going to be hard work to get ready for a photoshoot, but what do they know that you don’t know?

First, they’ve got their nutrition plans down perfectly. And when I say planned out, I don’t just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared. They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.

Fitness models take their meals with them and aren’t so naive as to believe that they will be able to find something “healthy” at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?

Second, fitness models know what works – not only in the kitchen, but also in the gym. They’ve recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.

They have accepted that there can be NO guesswork in a fat loss workout program. That’s why fitness models plan their workouts in advance, and write down the results in a training log for analysis. If you aren’t doing that, then you’re doing nothing more than playing a workout “lottery” and hoping you’ll come up lucky.

Third, and perhaps most importantly (because it’s hard to have the first two factors without this one), fitness models surround themselves with a supportive environment and social support groups.

How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?

Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.

Research shows this. Experience proves this.

All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into “having just one”. The next thing you know its 3 days later and you haven’t had a decent meal since.

According to the research on social support for fat loss, there are at least 2 proven ways to harness the powers of others for your fat loss goals.

First, include a health professional in your social support group. This could be your doctor, a nutritionist, or a trainer that you see on a regular basis. But you need to be accountable to someone. This will work best for those of you that can’t find support among your family, friends, or co-workers.

Second, if a member of your social support group also loses weight, you’ll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.

I hope these tips help you out. If you don’t have any social support right now, by all means, send me an email on your progress and at least hold yourself accountable to me.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more fat loss secrets to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Alcohol & Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 21-03-2012-05-2008


People often ask me about the impact alcohol has on their weight loss and exercise programs. The answer? It’s not good.

What does alcohol do?

Drinking makes you more attractive, funnier, and more charming to the opposite sex, according to studies from the Coors Research Institute (sorry, I don’t have the reference for those studies…).

Just kidding. We both know that it adds unnecessary, almost nutrient-free calories to our diet, makes us tired the next morning, lowers our inhibitions around junk food, and dehydrates our bodies. None of these is helpful for a fat loss program.

In addition, alcohol also has negative consequences for your metabolism, body composition, and recovery. It should not be surprising that the more you drink, the more your fat burning is impaired. So drinking booze is not a smart choice if getting lean is a priority.

But most importantly, drinking alcohol leads to you consuming too many calories (both from the alcohol and the poor food choices you make while under the influence). It also hinders your recovery from exercise.

And man, do you know how many calories bartenders can pack into some of those drinks? A simple beer is 150 calories (the equivalent of 1.5 slices of bread), while a glass of wine or shot of alcohol is closer to 100 calories.

But then add the booze to a mixed drink like a margeurita or pina colada, and you’re up to 500 calories per drink. That’s the same as a big mac! And you’d never think of having 2-3 big macs at a single meal, would you?

So no matter if it is the holiday season or if you are on holidays, drink alcohol responsibly, or don’t drink at all. Regardless, expect the regular consequences – a tired mind and body that is not a fat burning machine.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

The Best Time To Workout And Eating For Success

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 17-03-2012-05-2008


By Nigel Jeal

Today, I want to reveal to you the best time to workout and how to eat for success.

But first…

Just a few days ago, I was chatting to a friend about his weight loss plan, he was doing okay but asked me for some advice on how he could improve his results.  He wanted to get inside my head to find out my secrets, from exercises to what I eat.

So, I told him…

I’ve got a plan and it works, and then explained everything in detail.  And now I’m going to share it with you…

The Best Time To Workout

The best time you can workout is within 3 hours of getting up.

Always do your workouts in the morning.  You will “Jump Start” you’re metabolism and it will stay elevated for up to 24 hours – meaning you’re burning calories all day long.  It will also make you feel energized and alert for the rest of the day.  If you exercise in the morning it will become a healthy habit and you’ll be more likely to stick to your plan, things happen during the day and can prevent you doing workouts you’ve planned for later in the day.

The Most Effective Workout You Can Do

I personally do Metabolic Resistance Training and High Intensity Interval Training (HIIT), and so should you.  If you’ve never heard of Metabolic Resistance Training it’s all about working your metabolic systems for maximum calories burning.  These are fast-paced, short burst workouts you can do at home without the need for fancy, expensive equipment.  You just need to focus using bodyweight exercises and dumbbells.

High Intensity Interval Training or HIIT as it’s known, is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recover periods usually with a ratio of 2:1, for instance 20 seconds of hard sprinting alternated with 10 seconds rest.

These are the most effective ways to torch body fat and outperform tradition, slow boring cardio.  Those days are over.

Eating For Success

There are 3 macronutrients you need to know about, they are…

1. Protein
2. Carbohydrates
3. Fat

I’ll go into more detail about these a minute…

When it comes to weight loss, what you eat is incredibly important to your ability to burn fat and lose weight. You need enough energy in order to maximize your workout performance, and you need to essentially feed your muscles so that they can continue growing. 

Let’s take a closer look at these macronutrients.


Carbohydrates are the body’s main source of glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glycogen is the principal form of energy that is stored in muscles. When your muscles are filled with glycogen, they both look and feel full.  Glucose also provides energy for your brain and making blood in your body.  Glucose can be made from protein, but that requires the breakdown of body protein from muscle. If you’re not eating enough carbohydrates, your body will start breaking down muscle tissue for glucose.


Another important nutrient everyone needs is protein. Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein is involved in growing, repairing, and replacing tissues.


Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. That way, protein can do what it is supposed to do – build muscle. Go for Unsaturated fats.  Unsaturated fats are found in various nuts, virgin oil, and even avocados.

Please staying away from Saturated fats and Trans fats.  TRANS FATS WILL KILL YOU.  Trans fats are oils infused with hydrogen. They raise bad cholesterol and lower good cholesterol. Dr. Michael Aziz, author of the book, The Perfect 10 Diet, doesn’t mince words when he tells his patients trans fats will kill them.  “Trans fats are really like plastic,” he said, “and when we eat them they incorporate in our cells and the cells cannot communicate or talk to one another. In turn, hormones are disturbed, weight gain follows but more troubling, the risk for heart disease, cancer, stroke, infertility goes up.”

And, oh yes, let’s not forgot 2 important things…

Never Skip Breakfast

Breakfast is the most important meal of the day, and besides your postworkout meal, it is also the best time to load up on carbs. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.

Drink Lots Of Water

Probably one of the best things you can do to help your weight loss is to drink plenty of water. Water is part of every single metabolic process that the body undertakes and it also helps to flush toxins from your system, keeping your body running at its maximum potential during workouts.  It also keeps you hydrated.  Try to drink 2-3 litres of water each day.

But here’s the most important part!

Rotating Protein With Carbohydrates and Fat

If you need to burn fat and lose weight, you will want to rotate your protein intake with carbohydrates and fat. If you rotate your protein intake correctly you will lose more fat than you have ever done before.  By loading up with protein and carbohydrates in the morning it will prevent your insulin levels dropping as they normally do later in the day.  Then in the afternoon and evening you want to rotate to eating protein and fats.  This is what I do on a workout day, if I’m on a rest day I will only eat protein and fats, morning, afternoon and evening.

Here are the details…

Workout Day Intake

Breakfast Meal (Protein and Carbohydrates)
Mid-morning Meal (Protein and Carbohydrates)
Lunch Meal (Protein and Carbohydrates)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

Rest Day Intake

Breakfast Meal (Protein and Fat)
Mid-morning Meal (Protein and Fat)
Lunch Meal (Protein and Fat)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

I also have a cheat day once a week, one full day eating whatever I want. Pizza, Ice Cream, Cookies, Chocolate. I’ve spoken about this before, but by incorporating a full blown cheat day once a week it will raise your leptin levels and raise your metabolism putting your body back into the fat burning zone.

Here’s the real secret…

Bringing all these different parts together, the metabolic resistance training, the protein intake rotation and cheat day I have optimised my body to burn fat fast and keep it in a fat burning state all day every day.

I have to say this before you go off to try this yourself.  Please consult with your physician before starting any new diet or exercise program.

Make this year, your year. 


Nigel Jeal

The Truth About Cheat Days As Part Of Your Diet

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 14-03-2012-05-2008


By Nigel Jeal

So, you’ve heard about incorporating a cheat day as part of your diet, but you’ve been overloaded with so much information you don’t know what to believe…

Today, I’m going to spill the beans and reveal the truth about cheat days, and answer your question. Do they work, or do they not work?

But first, does this sound familiar…

You go on a diet and think you’re doing well then after a few weeks things stop, it seems like your body decides to fight against everything you are trying to achieve.

This may be the most startling news you’ve ever heard…

You see, if your body thinks it’s getting a lack of food it thinks you’re starving yourself and starts SAVING YOUR BODY FAT.

Yes, it’s true…It’s your body’s survival mechanism and it doesn’t recognise the difference between dieting and starving.  That’s bad news when you’re trying to burn fat and lose weight.

But there’s one more thing…

There’s a hormone called “Leptin” which plays a huge part role in this starvation protection process and it’s considered the major hormone from which all other weight loss hormones get their cues.

Here’s the science bit…

Leptin plays an important role in energy intake and energy expenditure including appetite and metabolism.  If your calorie intake is high your leptin levels will be high, if your calorie intake is low your leptin levels will be low.  If your leptin level drops so does your metabolism and any chance of burning fat! In fact, a week or so into your diet your leptin levels will drop dramatically.

So what you do reverse this to increase your leptin levels?

How To Increase Your Leptin Levels

Believe it or not, you can increase your leptin levels by incorporating a full blown “Cheat Day” into your diet once a week.

Pizza anyone?

Okay, let me explain…

I explained a minute ago that when you start a diet your leptin levels will drop after about one week.  Well by eating pizza, ice cream and other foods you like to eat on one cheat day a week it only takes that one day to supercharge your leptin levels back up to normal, boosting your metabolism and putting your body back into the fat burning zone for the next week.

I love pizza.
I love ice cream.
I love chocolate and cookies. 

And I bet you do too, right?

Well, you can still enjoy your favourite foods while you’re on a diet, and you do this by having a full cheat day, just don’t overdo it and stuff yourself.

I love cheat days and so should you, they will help you get great results faster.

Here’s 5 rules to help you.

1. Eat the foods you crave without feeling guilty.

2. Don’t set the alarm for a very early time.  Start when you normally wake up on Sunday.

3. Don’t stuff yourself.  Eat until you’re satisfied, not to the point of discomfort.

4. Don’t skip meals holding out for a single feast. Eat throughout the day. (I’ve spoken to you about this before in other articles).

5. Don’t drink alcohol. Alcohol consumption works against what you are trying to accomplish with the Cheat Day.

So, the answer is Cheat Days DO WORK and you should incorporate them into your diet.

Enjoy eating freely on your cheat day,


Nigel Jeal

How To Monitor Your Weight Loss Progress

Posted by Nigel Jeal | Posted in Articles, Getting started | Posted on 11-03-2012-05-2008


By Nigel Jeal

Frankly, I’m puzzled why people don’t do this…

Tracking progress throughout the course of a weight loss program is critically important to your overall success.

The only REAL way to know if what you are doing is working is to regularly assess and track your progress.

There are several methods you can track your progress…

Your Scale Weight
Your Body Fat Percentage
Your Girth Measurements 

You can measure your scale weight and body fat percentage at home using an electronic body fat scale. When it comes to body fat analysis scales I personally use the Tanita brand, as they’re one of the trusted, most experienced brands.

Let’s take a look at the girth measurements you need to be taking and monitoring:

Waist (around the navel)
Right Arm
Right Thigh
Right Calf 

Write these measurements down in a note pad or if you want to track your progress electronically create a simple spreadsheet, either way you need to list these body parts and have enough space to record your measurements for the next 8, 10 or 12 weeks depending on the length of your weight loss program.

When You Should Take Your Measurements

You should start taking your measurements the day you begin your weight loss program, first thing in the morning before eating anything. This is the absolutely the best way you should measure to ensure consistency and accuracy in your measurements.

You should only take your measurements once every week, in the morning on the same day every week.

Please do not weigh yourself daily

Due to the fluctuations in food intake throughout each week, you will experience significant fluctuations in water balance throughout the week causing daily measurements to be all over the place, SO DON’T DO IT. It will slow your progress and cause unnecessary stress and worry.

The only thing you should be concerned with is consistent, week to week progress, and that is assessed by taking consistent weekly measurements.

Best of Success,


Nigel Jeal

6 Eating Out Rules When You’re On A Diet

Posted by Nigel Jeal | Posted in Articles, Diet, Health | Posted on 07-03-2012-05-2008


By Nigel Jeal

Despite what you may have heard you can still enjoy eating out when you’re on a diet. 

If you’re worried you might overdo things by eating the wrong things and ruining all your hard work STOP WORRYING NOW!  Here’s 6 Eating Out Rules for you to follow, stick to these rules and you’ll stay on the right road to success.

1. Regularly Depend On The Size Of Your Meal Portions

You will soon get a sense of just how much food is right for you on a particular day. When you know what’s right for you, stick with that plan. Even if your main meal has what may be considered several servings of carbohydrates and proteins it does not mean that you need to actually eat everything on your plate. Just eat one of each and take what’s left home for later. Alternatively simply ask for a lunch sized portion or smaller sized portion, the majority of restaurants are often able to cater for this kind of request.

2. Request A Meal From The Restaurants Specialty Health Menu

The majority of restaurants have a page their menu which exclusively caters to help people on a diet. Typically, this page will feature both low-fat and low-carb menu choices. Usually, main meals contain hidden fat, they might sound healthy but there NOT.  Therefore, the low-fat options will have a more normal amount of the macronutrient. Go grilled and have the restaurant hold the butter on the veggies.

3. Increase, Take Away, And Replace Parts Of Your Meal

If you decide not to order from the specialty menu, you have the freedom to increase, take away or replace side items of your meal for a smarter, healthier choice. When eating out swapping the carbohydrates for veggies is the smarter choice.

4. Pass Up On The Appetizers And Desserts

Your main meal should cover your protein, carbohydrates, and fat needs, and most will leave you with extra, so you don’t need to add more via appetizers and desserts. However, it might be hard to simply sit there while friends have an appetizer, so make the smarter, healthier choice and order a small greens salad with light dressing.

5. Don’t Starve Yourself

Never starve yourself during the day if you are just trying to compensate for a planned meal out. It’s a common mistake people make and inevitably end up eating more. If you are really hungry you are far more likely to choose the less-healthy options.  So have your normal daily meals and you will arrive at the restaurant healthily hungry. 

6. Limit Your Alcohol

Alcoholic drinks contain a significant amount of calories, for that reason you will be able to understand how your daily calorie allowance can rapidly accumulate, especially if you are adding several glasses to the mix. Limit your alcohol, one beer is ok, drink lots of water to stay as hydrated as possible.

Enjoy eating out,


Nigel Jeal

10 Tips to Train SAFE

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started | Posted on 04-03-2012-05-2008


By Nigel Jeal

It is very important for all of us to train conservatively and not overdo things. 

Follow this guide and you will be able to train properly and safely.

Let’s Get Started…

1. Don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.

2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for every movement.

3. Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don’t try to set world records in a new program right away.

4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it. Safety first.

5. Use a spotter if you are training with heavy weights. If you train alone at home, do NOT train to failure. Safety first.

6. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”.

7. Do NOT do interval training more than 4 times per week. Even pro athletes don’t play hard everyday, so why should we?

8. Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each workout.

9. If you want to start the program but you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.

10. Check with your doctor before starting any new exercise or diet program. Safety first!

Bonus Tip

11. If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Stay safe,


Nigel Jeal