26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008

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Ever Wanted Big Guns?

 

 

Now You Can With These Cool Moves!

 

 

Yes, It’s True, Isn’t It?

 

Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,

–Nigel

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Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

The 7 Best Foods for Building Muscle

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 25-01-2013-05-2008

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Today, most people attempting to build muscle know that good nutrition is vital. Regrettably, their diets are completely wrong! Weight lifters typically concentrate on their calories and macronutrients, consuming any foods they can to reach accidental totals. These numbers make a difference certainly, however the exact foods you’re consuming are unquestionably much more significant. The “amount of calories in vs the amount of calories out” tactic is complete fluff, so is the concept that all kinds of carbohydrates, proteins and fat can create the same result.

Would you like to begin experiencing a bit of progress?

Would you like to get as much muscle growth as you can, improve your overall health, and prevent gaining any unwanted fat?

Good, but you have to consume certain foods.

You’re about to discover the 7 best foods for building muscle.  These aren’t just any old food, they help you build lean muscle and have produced great results for me and a lot of other people.

So, what are they?

1. Salmon

Although it’s not cheap, you need to have salmon at the bare minimum one or two times a week. The protein is really good, but the real secret is in the fat. Salmon is packed with Omega-3 essential fatty acids, which can be proven to help you lose fat and build muscle. Ensure you’re buying wild-caught salmon, because it’s far high in Omega-3s than farm-raised salmon. You should be able to find wild-caught salmon at a reasonable cost, if not have a look in the freezer area or alternatively you should be able to find canned salmon.

2. Eggs

If you’re on a really low budget you ought to be feeding on eggs. Each egg contains approximately 6 grams of protein and 5 grams of fat and its nutrients are darn close to perfect for taking in the calories and building muscle mass.

The yolk is the most important part of the egg, where the majority of fat, protein and essential vitamins are stored. Research has shown time and time again that eating dietary cholesterol is definitely not what raises your Low Density Lipoprotein (bad blood cholesterol). All in all, there is absolutely no reason to punish yourself with plate after plate of the foul whites.

3. Beef

This has got to be my favourite of the muscle building foods on this list, as it tastes the best because it’s higher in saturated fats than all the others. Beef is going to pack a lot of protein, iron and zinc, that will assist you to build muscle and get stronger. Plus it also contains a great deal of creatine, the exact same product that you can buy in the supplement stores.

Now, don’t worry that I said the word FAT. Fat is very important for healthy hormone levels. If you eat a lot of saturated animal fat it will boost your testosterone in a natural way. It’s the polyunsaturated fats and trans fats that you have to stay away from contained in pre-packed junk food.

4. Potatoes

No-carb diets are perfect for fat loss, but if you intend to get significantly bigger muscles, you’ll almost certainly have to consume some kind of starchy foods. Your best option is to eat potatoes and sweet potatoes. I tend to follow a “paleo” diet, and believe there’s certainly something to be said for steering clear of grains. Rice and oatmeal might be a good option, however they have a tendency to result in some bloating and discomfort. If you’re in any way sensitive to gluten, and if you often gain fat easily, consider choosing potatoes as your starting place for carbohydrates.

5. Broccoli

Okay, I know that broccoli doesn’t contain any protein in it, but it’s undoubtedly one of the very best muscle building foods because it’s anti-estrogen. It contains “indoles”, which naturally fights against estrogen that makes you store body fat in all of the worst places. It’s also one of my favourite vegetables, too.

6. Nuts

I believe nuts are great if you want to gain weight. Ever eaten an entire can of nuts during an afternoon? Of course, it’s really easy! Nuts might not be as good as meat and eggs, but they’re a cheap alternative option to load up with plenty of good quality calories. They are also perfect if you have a busy job or schedule as you can easily carry them around with you.

Almonds are an amazing food to help you build muscle and they truly are the king of the nuts. They also have a high amount of the vitamin E which is an amazing antioxidant that will prevent damage from those free-radicals that will cause havoc on your body.

7. Fat-Free Yogurt

Fat-free yogurt is also one of the best muscle building foods. With an excellent mix of protein and carbohydrates, it’s great while you’re recovering after an intense workout. Opt for the fat-free yogurt with fruit in the bottom of the tub and forget the artificially sweetened “no sugar” rubbish.

If you’re not a big fan of yogurt you could try fat-free cottage cheese.  Cottage cheese is one of those foods that I’m not keen on even if it contains a lot of protein. The protein it has is really a combination of whey and casein and one cup full could have as much as 30 grams of protein in it.

Dedicated to your success,

–Nigel

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Share some of your stories with us about your results using muscle building foods—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: The 7 Best Foods for Building Muscle

25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-01-2013-05-2008

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Looking For Speed And Power?

 

You Better Leg It!

 

Yes, It’s True, Isn’t It?

 

Your legs are the home to the body’s biggest muscles.  Train them wisely and you’ll reap the benefits of accelerated muscle growth and fat burning.

Here’s 25 powerful leg exercises that can add explosive moves to your workout routine.

1. Cross Jump

Promote growth and power development with this dynamic move.  Drop into a lunge and just as the knee of your back leg kisses the floor, jump up, switching legs in mid-air.  Then drop into another lunge on landing, and repeat.  This fires your fast-twitch muscles.

2. Romanian Deadlift

Prepare to improve strength and increase muscle mass in your legs, back and abdominals.  Lean forwards from the hips until you start to feel a stretch in your hamstrings, then grab the barbell.  Squeeze your glutes and push your hips forwards to reverse the movement.  Keep your legs straight and brush the bar against them as you extend.  This takes the focus off the quads, hitting the glutes and hamstrings harder.

3. Single-Leg Deadlift

The one-sided version of the classic Romanian deadlift is an easy way to address your body’s strength imbalances, especially in your hamstrings.  Stand with your legs shoulder width apart and slightly bent, holding a dumbbell in each hand. Lift one foot of the floor. Bending at the hips, lower your torso, lifting the raised leg behind you.  Return to the starting position.

4. Cable Pull Through

This exercise challenges your glutes in a different way to regular leg moves, stimulating growth in hard-to-hit fibres.  Face away from the cable machine set on the lowest position and bend down to hold the handle between your legs.  Keeping good form to protect your back, stand up straight, squeeze your glutes and push your hips forwards.  Pause, then repeat.

5. Lateral Lunge

The muscles in your inner thigh can be difficult to target, but doing so will vastly improve your speed and agility.  The lateral lunge is a quick way to increase their power.  Stand with your feet close together and take a big step to one side, bending your other knee to lower your body, keeping that knee in line with your foot.  Rise back up and repeat on the other side.

6. Dumbbell Squat

Stand with your feet shoulder width apart and hold a dumbbell in each hand.  Squat down until your thighs are parallel to the floor, then drive back up to standing. Repeat.

7. Dumbbell Lateral Squat

Target your abductors and glutes with this move.  Stand with a weight in each hand and take a big side step to your right, lower your body.  Rise back up and repeat, alternating sides.

8. Standing Calf Raise

This move targets the calves without overloading your knees.  Grab a heavy dumbbell in each hand and rise up to stand on your tip-toes.  Hold for a moment, then slowly lower back down.

9. The Squat

The squat recruits over 70% of your muscle mass, placing heavy demands on your glutes, quads, and abs, making it a hugely effective calorie burner.  With a bar across your shoulders, bend at the knees.  Drive back up to standing.

10. Hack Squat

This variation is great for focusing on the quads.  Stand in front of a bar with your feet roughly shoulder width apart.  Squat down and , using an overhead grip, pick it up.  Perform a squat as usual, keeping your chest presented.

11. Front Squat

It’s easier to maintain good posture using this version of the squat, plus it makes big demands on your core in order for you to retain balance.  Perform a regular squat, but with the bar across the front of your shoulders.

12. Zercher Squat

This really hits your front core muscles and is far more forgiving on your lower back, which is easy to injure when squatting. Hold a bar in the crook of your elbows.  With your feet shoulder width apart, squat and rise back up.

13. Bulgarian Split Squat

Place your left foot behind you and rest it on a bench or box.  Drop into a low lunge on your right foot, reverse, then swap sides.  This is great for building stability and removes the stress from injury-susceptible hamstrings.

14. Seated Leg Extension

This move is great for isolating the quads.  Sit on a leg extension machine with shins under the pads.  With your back against the seat, extend your knees to straighten your legs and raise the bar.  Pause then slowly return to the start.

15. Lying Leg Curl

The leg curl targets your hamstrings, an essential muscle to keep in shape if you want to starve off injury on the pitch.  With the ankle pads resting on your lower caves, bend your legs and pull your heels to your glutes.  Release to the starting position.

16. Seated Calf Raise

Calves are not notoriously hard to develop, but this machine allows you to isolate them better than other exercises.  Sit in a calf raise machine.  Press up with your knees and release the support bar.  Now lower, then raise your heels as high as you can.

17. Seated Leg Press

This is a viable alternative to the squat and doesn’t require you to balance during heavy lifts.  Sit in a leg press machine, with you back flat against the back pad and your feet on the platform.  Then press the weight up.  Go heavy and slow.

18. Stability Ball Leg Curl

The constant tension in your hamstrings created by this move also uses your glutes, resulting in an all-round strength move.  Lie with your head, shoulders and upper body on the floor with your feet together on a stability ball.  Your body should form a straight line from should to heels.  Keeping your back straight, raise your hips and uses your legs and feet to pull the ball towards you.  Return to the start and repeat.

19. Walking Dumbbell Lunge

When performed at speed, the required acceleration coupled with the dumbbell’s resistance recruits the bulk of your legs’ muscle fibres, speeding up development.  Hold two dumbbells by your side and take a giant stride forwards, dropping into a lunge.  Push up and bring your other leg through into another step, and repeat.  This one is good for your abs, too.

20. Jump Squat

This explosion move has a massive impact on strength, not least because it triggers a big testosterone boost to help build muscle. Squat with your feet shoulder width apart then jump as high a you can.  Fall back into a squat, then repeat.

21. Depth Jump

Set up a stack of boxes and stand on top of them.  Jump off, landing with both feet, and immediately drop into a squat.  Jump as high as you can.  Land, turn around and step up onto the boxes and repeat.

22. Deadlift And Box Jump

Deadlift a bar from the floor to hip level, drop the weight, then perform explosive box jumps until failure.  This combination of resistance and explosive repetition promotes fast muscle growth.

23. Lunge And Glute Bridge

This combination gives your glutes and quads a savaging. Step into a lunge, then repeat on the other side.  Now lie on your back and raise your hips.  Lift one leg and hold the position, then repeat on the other leg.

24. Step-Up And Climber

Use this after a muscle building workout for a growth hormone flood.  With dumbbells, step onto a bench and drive each knee up.  Then drop into a press up position and quickly bring alternate knees to your chest for 30 seconds.

25. Crossover Dumbbell Step Up

The explosive movements involved in this exercise create a large metabolic response, shredding fat as you build muscle.  Place your left foot on a bench and drive up until your left leg is straight but your right foot is off the bench.  Small steps mean big results.

Now what?

You’re now armed with 25 really powerful leg exercises that will help you build muscle, burn fat, increase your speed and agility and have you bouncing around like a teenager.

If you incorporate some of these into your workout routine you truly are going to get great results FAST.

Dedicated to your success,

–Nigel

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Tell us if you do any of these exercises as part of your workout routine and more importantly and about the results you’ve achieved—let’s get 10 COMMENTS, and we’ll be back soon with another awesome post.

Video: 25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

6 Signs Your Personal Trainer Is Wasting Your Money

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Information | Posted on 11-01-2013-05-2008

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Getting A Personal Trainer?

 

Don’t Waste Your Hard Earned Money!

 

Yes, It’s True, Isn’t It?

 

Finally, you’re serious about losing weight and getting fit, so you decide that you’re going to hire a personal trainer to help motivate you and move you towards your goal.

When you hire the services of a personal trainer, you would expect that they will provide you with a high value for your hard earned money. You expect to get expert instruction on how to safely and effectively use proven training methods and tailor-made exercise routines that will fit your specific training goal.

That’s your dream anyway, right?

The reality is that many of the common raining trends that personal trainers use are based more on misinterpretations, myths and misconception. That can result in you paying out good money for poor results.

You’re about to discover 6 signs your personal trainer is unknowingly misguiding you, and how you can work with your trainer to get the results you really want.

1. Your Trainer Uses Their Favourite Exercises Instead Of Designing A Personalized Program To Help You

You will often find that your trainer will have their own philosophy type; they may follow Kettlebells, Pilates, Bodybuilding or any other type of workout routine. This can easily lead your trainer to give you a private lesson in their chosen philosophy type and speciality instead of designing a personalized program you help you towards your goal.

Ensure you find a trainer based on the RESULTS they’ve gotten for other people like you.

2. Your Trainer Doesn’t Motivate You To Reach Your Goals

After a while, your body will get stronger and you will need new workout routines to challenge your body and keep you motivated and moving closer towards your goal. If your trainer isn’t monitoring your progress, they will not be in the right position to give you new workout routines. Your trainer should be keeping track of the exercises you’re doing, the weight you lift, and the number of reps and sets you perform, you’re heading for real trouble.

You need to know that this is a process and it’s up to your trainer to keep everything organized and keep you continuously progressing.

3. Your Trainer Isn’t Strict Of Form

The main reason you hire your personal trainer is to help you train in an effective and safe way.

Does your trainer ever stop you exercising to correct your form?

The best way to test this is to by doing one of your exercises incorrectly to see if your trainer notices you and is actually willing to correct you.  If they do, cool…their doing a great job.  If they don’t you should make this your last training session together, they’re not doing their job properly and putting you in danger of causing yourself serious injury, especially if you’re using weights.

4. Your Trainer Gets Distracted

Have you been to the gym lately?

It can be a really distracting place for your trainer.  Good music blaring from the speakers, TVs on everywhere, beautiful girls walking around, and looking around for other potential clients. It’s difficult enough to be distracting to you and may make your workout less effective, but if your trainer is distracted it doesn’t just harm your workout routine, but it is also a waste of your money.

If you’re not getting the full attention from your trainer, you’re not getting a good return on your investment. Find a trainer who will give you the best service possible.

5. Your Trainer Offers You Sport Specific Exercises To Improve Your Sport

This is one your trainer can really get wrong.  If they have you using a resistance band on the end of a golf club or hockey stick and swinging it or having bands that are strapped around your back while you practice your boxing moves or even using a medicine ball instead of a basketball you will have to use extra force than you would normally for your chosen sport.

Why is doing this a mistake?

The movement skills required in your sport are EXACT, not similar, EXACT.

The Answer?

Strength and conditioning workouts will give you the physical fitness to do what you need to do when you practice for your sport.

In reality, any and all athletes can benefit from adding strength and increasing explosive power, which can help you to run faster, jump higher and also transfer more force to an implement, like a swinging bat or tennis racquet or golf club or simply throwing a punch. General strength training can also help athletes better protect their connective tissues, which could help decrease risk of injury.

6. Your Trainer Doesn’t Teach You Anything You Don’t Already Know

Again, one of the main reason you hire your personal trainer is to help you train in a way that is going to challenge you and teach something you don’t already know.

If your trainer isn’t teaching you any new training routines are you really going to continue paying them?

Surely you could do those workout routines and get the exact same results by doing them yourself?

If your trainer isn’t providing high value for your money, find yourself another trainer!

WHAT YOU CAN DO TO FIND A GOOD PERSONAL TRAINER

Do your research, then go and interview them – and don’t hold anything back here!

Arm yourself with a set of informed questions you can ask trainers before you even train with them:

a) Here’s my goal. What’s the best way to achieve it?

b) Why is that method better than other fitness training methods for helping me to achieve my goal?

c) Do you use the same basic training method for everyone you work with? Why or why not?

d) Have you ever worked with others like me (similar age, sex, body-type, medical history, etc.) who have similar goals? And if so, did you use this training approach with them?

e) If so, please show me some before and after pictures of these clients or at least provide some testimonials from them?

This should ensure that you get only the best trainers in your area!

WARNING: Don’t Blame Your New Trainer for Your Poor Habits

I have to make it clear that you cannot blame your trainer for you not losing body fat if you go home and eat like a lazy teenager. It’s also unfair to blame your trainer for not helping you make drastic muscle gains if you are only going to work with them once or twice a week and do absolutely nothing the rest of the time.

Training is not something a personal trainer does TO you, it’s something they do WITH you.

In other words, the trainer provides you with the best direction to take, based on your needs and goals. It’s up to YOU to keep moving in that direction throughout each day.

Dedicated to your success,

–Nigel

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Okay folks – tell us your stories!  Have you had a bad experience with a personal trainer and what did you do about it—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: 6 Signs Your Personal Trainer Is Wasting Your Money

3 Fat Burning Exercises To Start 2013 With A Bang

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 02-01-2013-05-2008

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Today I want to share with you three of the most effective forms of fat burning exercises out there today.

So if you want to take your cardio workouts and results up a level and start 2013 with a bang you better start incorporating exercises right away!

1. Elevated Press Ups

Performing press ups with elevation allows for a deeper lowering phase, firing more muscle fibres across your pectorials than your average nose dive to the carpet.  This move also targets your core muscles, preparing them for what’s to come.

How to perform the elevated press up

a) Assume a press up position with your hands resting on boxes of the same height.  Tense your core throughout

b) Slowly lower your body until your chest is an inch below your hands then push back up to the starting position.  If that’s too easy try the exercise using dumbbells and lift each dumbbell alternatively at the top of the exercise.

Do 10 reps and then rest for 1 minute.  Do 3 sets in total.

2. Short-Interval Skipping Sprints

A skipping rope is simple piece of kit that can burn off 1,000 calories per hour and builds definition in your carves and shoulders.  Spin the rope hard enough and you will trigger the release of human growth hormone – which you need to burn off extra fat.

How to perform skipping sprints

a) Stand on the middle of the rope and pull the handles up – they should reach the middle of your chest.

b) Skip as fast as you can for 30 seconds, then take 30 seconds rest.  If you falter, simply restart when ready.  Once you become more proficient with the skipping rope, progress to skipping gently for 30 seconds and then fast for 30 seconds.

Continue for a total of 5 minutes skipping.

3. High-Intensity Stationery Bike Hill Climb

By cranking up the difficulty way beyond your normal spinning resistance you ensure enough time under tension to bring the huge muscles of your lower body to the front of the fat loss pack by simulating a hill climb.

How to perform the hill climb

a) Start with a 5 minute warm up.  Now up the resistance until you can only just turn the pedals.  Stand up to climb.

b) Focus on using your leg strength and keep your upper body as still as you can to isolate your quads.  Go for 2 minutes and then reduce the tension to zero for 4 minutes.

Repeat 3 times, and then warm down for 2 minutes, making 25 minutes in total.

These are really challenging exercises and will burn fat faster than you thought possible.

If you are more advanced and in good shape and looking for something more extreme I can also help solve your problem.

The Answer?

Hill Sprints

The simple task of hill sprints will put you on your ass sooner than you believed possible. Regardless of how powerful or enduring you think you might be right now.

Hill sprints will challenge your entire body a lot more than sprinting on flat ground.

Your legs have to work more to drive your body onward and upward, and every stride is almost like a little hop, really working your quads, hamstrings, and calve muscles and also your arms if you want to stay in an upright position. All of this muscle work means that your cardiovascular system gets tired FAST.

You will need to take things slow the first few times you do hills sprints. That isn’t because you’re risking any injury – it’s because they are just really difficult!

Once you get used to hill sprints, it’s time to really get serious.

If you are doing ten sprints, try to challenge yourself by doing double that amount. If you do ten, next time try twenty sprints instead, the eleventh sprints won’t really feel much different from the tenth, but the fifteenth is going to be really tough.

If you are really advanced try to add a few exercises into the mix as well, do a set of ten press ups, burpees or jumping jacks at the bottom of the hill, followed immediately by your next hill sprint.

Hill sprints are also one of the safest ways to improve your conditioning because running on a sharp incline drastically reduces the impact between your feet and the ground. Plus, dirt and grass are far easier on your joints than concrete. Ultimately, this means that you can do more sprints, more often.

–Nigel

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Hope you found this post useful to kickstart your fat burning in 2013!  We want to hear if you have your own personal routine that might be helpful to our readers—let’s get 25 COMMENTS, and we’ll be back soon with another cool post.

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New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008

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Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

The Only Workout To Help You Survive The Zombie Apocalypse

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-12-2012-05-2008

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“Run! Zombies!”

 

 

“The End of the World is Coming!”

 

 

“Yes! It’s True! Isn’t It?”

 

 

It’s almost December 21, and that means the end of the world is coming; at least, if you listen to the Mayans. All signs point to one thing: if the world DOES end, it’s not going to be from an asteroid or a natural disaster–it’s going to be ZOMBIES. Yes, zombies.

If you’ve been paying attention to books, movies and tv shows over the past few years, you’ll see that zombies are popping up with alarming frequency–and instead of just considering them entertainment, we should look at them as a warning.

There is a very real possibility that the dead will rise from the grave, and you’d better be ready. You’d better have extra food, water and some weapons. But more than anything, you’d better be fit–because nothing is going to keep you alive longer than your own body, and its ability to get you out of a jam.

Thankfully, my buddy Roman has a program designed to help you. Yes, that’s right–he’s got a program specifically designed to get you in the kind of shape you’ll need to be in to survive.

In fact, it’s even called The Zombie Apocalypse Survival Workout, and as Roman says, it’s the ONLY workout designed to help you slay the undead, protect your family, and make it through the end of the world.

And you DO want to protect your family and survive the end of the world, don’t you?

You see, when the world ends–whether it’s zombies or a giant power outage or an asteroid–no matter what, society will change. Things like wealth and power won’t matter as much; what will matter is your ability to adapt and stay alive.

You’ll need to be strong enough to carry your equipment around, or fight when necessary; fast enough to run when needed; and have enough endurance to make sure that you get away.

And that’s what the Zombie Apocalypse Survival Workout will do for you. It’s a multi-dimensional approach to fitness, a 12 week program that is designed to make you capable of ANYTHING.

During the program, you’ll

  • -build strength and muscle
  • -build speed
  • -develop insane endurance and work capacity.
  • -get leaner
  • -build resistance to injuries
  • -even jump higher and swing harder

In other words, ZAW will touch on EVERY aspect of fitness.

If you’re familiar with the idea of “crossfit”, then you have a basic understanding of what the Zombie Apocalypse Survival Workout is all about. It’s not a program that will develop pure strength or designed purely for fat loss or purely for endurance–you’ll get enough of each of these to be extremely good at all of them, just not enough to master any one of them.

Which is EXACTLY what you need to survive Zombies…and life in general, whether the world has ended or not.

Look, being strong is awesome, and for strength very few things beat powerlifting…but I think we can agree that as controversial as crossfit is, the average crossfitter is going to survive a lot longer than the average power lifter when the world ends.

When the zombies come, it won’t be enough to “just” be strong or “just” be lean or “just” have good endurance–you’ll need all of them at once. The same goes for life as it is now…unless you’re competing in something, you don’t need to be amazing at anything, and so a program like ZAW is amazing for general fitness, as well.

So, whether you’re trying to prepare for the end of the world, or just for life in this one, the Zombie Apocalypse is a program you should have in your arsenal.

And, since the end of the world may begin in just 4 days, NOW would be a good time to pick it up…because Roman is running a sale on ZAW until the 21st December…the exact date the Mayans say the world will end.

From now until midnight Friday–and not a second later–you can pick up your copy of the Zombie Apocalypse Survival Workout for nearly 40% off from the standard price.

Again, this is the ONLY workout designed to help you survive the end of the world, so if you grab it today you can start preparing for the worst by getting yourself into the best shape possible.

Don’t miss out on this chance to save yourself, and your family.

I’d hate to see you as a Zombie when the world ends.

Good luck,

–Nigel

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NEW Problem with Cardio (from Wall Street Journal)

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-12-2012-05-2008

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Here’s a shocking expose of the problem with cardio, by Men’s Health workout expert, Craig Ballantyne.

New Research Shows Why You Must Avoid Cardio

By Craig Ballantyne, CTT
http://tinyurl.com/cssc553

10 years ago people called me crazy for warning against the dangers of excessive cardio. It doesn’t work, I said, and you’ll get overuse injuries that can ruin your life.

Well, today, not only am I no longer a lone voice in the wilderness, but major newspapers – like Tuesday’s Wall Street Journal – are reporting on studies that show excessive cardio harms the heart.

According to the WSJ, “Running 20-25 miles or more per week eliminates the benefit of exercise as you grow older and causes excessive wear-and-tear on the heart.”

Of course, exercise ADDICTS will ignore dispute this information, and runners will continue to post “I hate Craig Ballantyne” articles, but the truth about long slow cardio and running is this…

1) You can get better fat burning results in less time

2) Less exercise = less wear-and-tear on the body, including your heart, skeletal muscles, and your joints

3) You’ll have more time to do other important things if you aren’t out running for 200-250 minutes per week (assuming a 10-minute mile)

Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

So listen, if you want to exercise for fitness, fat loss, and live a long life full of vitality, there’s no better way to train than with short, burst workouts.

That’s why you need the “Burn Fat at Home” System that includes 31 short burst interval workouts and 15-Minute Metabolic Finishers to banish belly fat from the holidays.

http://tinyurl.com/cssc553

Best Metabolic Workout Plan

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-11-2012-05-2008

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 40 seconds per exercise (per side, if applicable)
– Rest 20 seconds between exercises
– Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts package and bodyweight Bonuses that you’ll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get anywhere at anytime, and you don’t have to camp out all night at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There’s never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

http://tinyurl.com/cy5pxqo

2 Workouts that Saved Guru Personal Trainer from Embarrassment

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 19-11-2012-05-2008

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By Craig Ballantyne, CTT
Creator, Turbulence Training

In 1996 I was embarrassingly skinny. I remember sitting with my friends and being ashamed of my formerly athletic body.

And all of this happened for an embarrassing reason.

You see, in 1994 I was a 180 pound 19 year old kid heading off to my first year of college to study exercise science.

My bench press was 225 pounds. I was in my prime.

But then I made a huge mistake.

I listened to my Exercise Physiology professor talk about long slow cardio workouts, and I made the mistake of switching my lifting for cardio.

Two years later, at my most pathetic strength and physique levels, I was 142 pounds. YIKES.

People thought there was something wrong with me.

Fortunately, I got my head switched on right, thanks to a more advanced Exercise Physiology class in my final year of my Undergraduate program.

And then in the summer before starting my Master’s Degree, everything finally clicked.

I started using the Turbulence Training style workouts that would come to dominate my life.

It was a combination of non-competing supersets, intense training, basic-but-brilliant exercises, intervals instead of cardio, and fewer, shorter workouts than ever before that…

FINALLY gave me the fitness cover model body that you’ve seen in my pictures on the net, the Toronto Star, and in GQ magazine.

Now to be honest, I’ve never written about this before because I always felt it was too embarrassing to share with you.

But lately on the Turbulence Training Facebook page so many readers have been asking, “What workouts did you use to get your body?” that I realized I needed to tell YOU the full story.

The exact workout style that I used to get ripped abs, chisel my chest, and build my biceps are found in the main Turbulence Training manual and are called:

TT 2K3 and TT 2K4

Each workout lasts 4 weeks, and I guarantee that if you use these programs – just like I did – that you’ll get ripped and build a lean sexy body by the time January rolls around.

Listen, I was once like you and I know what’s it’s like to not get results. But it’s not your fault.

Perhaps you were led down the wrong path by a teacher, a trainer, or more likely, a poorly designed program in a magazine.

It’s time for all that to end.

It’s time for you to build the body you’ve always wanted.

Just like I did, using the same workouts.

And because I know your frustration, you’re receiving a special offer this week.

You’ll get the complete Turbulence Training system I used to build my body – including the legendary TT 2K3 and TT 2K4 workouts – all while saving 50% off the regular price (and getting inside-access to our private member’s area).

Save 50% on Turbulence Training and change your body today
http://tinyurl.com/4yxhrrl

I know what’s it’s like to not get what you want.

But I also know what it’s like to have found the solution.

Get started today and make the same body transformation that I’ve been able to make.

You can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – You’ll also get 5 bonus workouts…

…that I’ve created for men AND women over the years to help them get continuous results and an even sexier body.

My gift to you when you start Turbulence Training today.

Get 50% off Turbulence Training and 5 FREE workouts
http://tinyurl.com/4yxhrrl

Plus, you’ll get to ask me all of your training and diet questions on our private TT Forum.