2 Hours Can Save Your Life

Posted by Nigel Jeal | Posted in Articles, Fitness, Time Management | Posted on 27-06-2012-05-2008

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Its much easier to maintain a healthy level of low body fat than it is to lose 10-15% body fat and 30 lbs or more. But it can be done. Pick up any fitness publication these days and you will find amazing transformation pictorials. Check the timeline. It may have taken these people 3 months, 6 months, or even a year, but these people have made incredible journeys.

Were they less busy than other overweight individuals? Are people too busy with appointments? If that is a problem, individuals should schedule an appointment 2-4 times per week with the gym just like it was any other business meeting. Spend a half-day on the weekend shopping for an accomplished personal trainer that can give you a program that requires only 2-4 hours per week. C’mon, 2-4 hours per week, who can’t spare that?

What type of exercise should you do? As mentioned, the more muscle mass you have, the more energy that will be spent at rest due to an increase resting metabolic rate. Next, you have to do lots and lots of running or biking right? Well, no, not necessarily. Aerobic exercise certainly is beneficial to a healthy cardiovascular system and is important for the performance of some sports and it is likely one of the best methods for obese individuals to lose weight. If nothing else, it should improve some health parameters.

Aerobic endurance exercise has traditionally been used in the treatment of type 2 diabetes but its effects on long-term glycemic control is small. Researchers found that resistance training helped increase muscle mass and improve long-term glycemic control in an elderly type 2 diabetic population (Eriksson et al., 1997). Chronic exercise training in diabetic rats was associated with reductions in basal glycemia, and such reductions did not occur in sedentary diabetic groups (Farrell et al., 1999). Therefore, exercise programs should focus on increasing muscle mass because muscle in the prime user of blood glucose.

Tremblay et al. (1994) showed that vigorous exercise (high-intensity interval training) favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity (traditional aerobic exercise). Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the interval program appear to favor the process of lipid oxidation. This study compared traditional endurance training against high-intensity interval training. Even though the interval training expended less energy per training session, the subjects lost more body fat than those performing regular endurance training.

If you are super busy, simply split your training time in half or thirds. A 15-minute walk two times a day plus as little as 15 minutes of resistance training can pay off. Aim to burn more and more calories every exercise session. Up the intensity! Yearn to lift 5 lbs more weight this week, or get another 2-3 reps per set. Improvement will equal results. Don’t get put off by the people that do have 2 hours to train. Realize there is a point of diminishing returns…think about it, unless you are a competitive athlete, are you really getting much more from spending 45 minutes running as opposed to 30 minutes? Very soon you will realize that there is nothing to slipping in some fitness to your workday.

You set goals for retirement savings, for business performance, for golf scores, why not some fitness goals? You get professional plumbing help, you have a professional cleaner clean your clothes, so what’s wrong with asking a fitness professional to fine-tune your body? What one of these people can teach you in 1-2 hours is something that will last a lifetime!

To be optimistic, it is simply a problem of education and exercise, moderation and muscle mass, teaching and training. For the amount of commercial time an adult sits through during an hour of prime time TV (about 15 minutes), one could easily read an article from a fitness magazine detailing and outlining a fitness regimen for success against weight gain. Surely, in this society that allows one to operate fitness equipment while watching television, there is an opportunity to fight against fat. There are 168 hours in a week. If you train, that only takes 2-4 hours, plus 1-2 hours for travel and showers, etc. That leaves you approximately 160 hours for work, friends, family, sleep, and T.V.

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

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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How to Have a More Productive Day

Posted by Nigel Jeal | Posted in Articles, Fitness, Time Management | Posted on 13-05-2012-05-2008

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I get a lot of emails asking how I find the time to write an article every day.

2 reasons:

1) I type fast

and

2) I make my day as productive as possible.

Here’s how to make your day more productive.

Step 1 – Get up earlier.

And yes, that requires going to sleep earlier. But I’m not talking an hour or two…but only 10 or 20 minutes earlier per day.

The extra 20 minutes are magic time…the time in morning when I, as many people do, get more done than they do in several hour blocks at other points later in the day. So get up sleepyhead, and use the solitude to take care of business.

(And when you get into work, do the same. Get in early, get straight to work, and you’ll find yourself ahead of the crowd in no time.)

Step 2 – Water x 2

Water plays an important role in getting my morning off to a fast start. First, I drink 2 cups of cold water to wash down 3 fish oil capsules. Then I start on breakfast (oatmeal, protein, berries, yogurt, and nuts) while sitting down to answer the emails you’ve sent me overnight.

Getting up 10 minutes earlier to answer these emails has made a huge difference in my productivity. No question. Consider doing the same for yourself.

The second role of water is the shower. People are more creative around running water. And I’m not the first to say this…Matt Furey has brought this up as well, saying that he gets a lot of his ideas when surrounded by water…there must be something about being in water that stimulates the mind.

So powerful are the effects of water on my creativity that I literally have to write the ideas down as soon as I get out of the shower. Once that water stops running, the ideas start to vanish…

Now the only thing that compares in terms of idea stimulation, for me, is exercise. So when you workout, take a note pad – not only to record your workout but to brainstorm and problem solve.

Step 3 – Nutrition

I’ve started the day with the healthiest supplement possible – fish oil, and I eat protein, fiber, berries, and nuts to start my day – giving me the fiber to control my appetite and blood sugar till the next meal.

Step 4 – Green Tea

Do not pass go. Do not stop at Starbucks. Do not collect your regular caffeine-loaded beverage. Instead, brew your own organic Green Tea to provide you with a lower dose of caffeine (or none at all if you get naturally de-caffeinated Green Tea). Army researchers have found that smaller amounts of caffeine delivered at more frequent intervals lead to better performance. Don’t overdose on caffeine every morning.

And if you get a headache without your morning cup of coffee, congratulations! You’re addicted to the world’s most common drug. And you might want to do something about that…

Step 5 – A Steady Supply of Protein, Healthy Fats, and Fiber
Self-explanatory by now, I should hope! Snack on almonds, lean protein sources, fibrous vegetables, an apple, etc. over the morning to keep mentally sharp.

Step 6 – Bodyweight Energizer Bunny

Remember the secret to instant energy when you hit the a mid-morning motivational slump…

10 reps of the Y-Squat – This is a bodyweight squat with your hands held up in a “Y” position.

Step 7 – Don’t let lunch rob you of your mental energy
Unless you want to go straight from lunch into an hour-long productivity-destroying nap, then lay off the breaded veal sandwiches at lunch.

Stick to the program: lean protein, fibrous green vegetables, Green Tea, healthy fats, etc. Avoid these mental buzz killers: soda, pizza, a lot of bread, french fries, desserts, and so on.

If you want to run an elite mental engine, you have to burn high-performance fuel.

Step 8 – Lose Fat & You Will Make More Money
Now that’s an unconventional way to increase productivity.

But welcome to the harsh reality of size-ism.

Research shows that overweight men and women make less money than their normal weight colleagues. While the world is not fair, you can even the playing field by eating and exercising properly.

The healthy lifestyle and workouts will help lose fat, while increasing your creativity and productivity. I smell promotion.

So let’s leave it there for today…because if you aren’t having a massively productive morning by now, then I’m not convinced you even get up before noon.

Now go be productive!

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

Lose Unwanted Fat On Your Feet

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Time Management | Posted on 22-01-2012-05-2008

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By Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/5tm8lgd

I’ve got to get this off my chest before I explode!

As I revealed in a previous article, you CANNOT try to lose fat in a certain area of your body by focussing on training that part of your body.  It simply WON’T work!

If you keep doing the same things over and over again, you will only succeed in getting the same results…

Let’s face it.  We are all too often boxed in by the limitations of daily pressures of work and home commitments, which allow little time to fit in exercise.  What if I told you that you only need to exercise for  45 minutes 3 times a week.

You see, there are 224, 45 minutes in each week, giving you 224 opportunities to workout, you just have to choose 3 of these opportunities a week and the rest of the time you can spend doing whatever you like.

Are you ready to take the fast track…?

Today, I am going to share with you some more super fat burning exercises.  You will learn 13 exercises that will help you lose unwanted fat, on your feet with bodyweight exercises.

Prisoner Squat

To perform the prisoner squat stand upright with your hands clasped behind your head and your elbows back. Push your buttocks back and bend your knees as if you are going to sit down until your thighs are parallel to the floor. Don’t lean forward and keep your spine straight. Contract your muscles and return to the start. Breathe out as you push up and breathe in as you lower down into a squat.

Forward Lunge

To perform the lunge, stand up straight with your feet shoulder width apart and your hands on your hips. Take a big step straight forward in front of you. Bend both knees and lower your body down towards the floor. Don’t let the back knee touch the floor. Contract your muscles and push back with your front leg to the starting position. Make sure that when you take the stride forward your front knee does not move past your toes. Once you move back to the starting position, switch legs.

Reverse Lunge

To perform the reverse lunge stand upright with your feet hip width apart and your hands on your hips. Take a large step backwards and bend both knees until both legs form a 90 degree angle. Your back knee must not touch the floor. Pause and return to the start position, switch legs.

Jump Squats

To perform the exercise stand in the start position for the Squat. Squat down and jump up as high as possible, swinging your arms forward. Bend your knees when you land to absorb the force with your muscles, swinging your arms backwards for balance. As soon as you land, jump up again.

Alternate Lunge Jumps

To perform the alternate lunge jumps, stand up straight with your feet shoulder width apart and your hands on your hips. Take a big step straight forward in front of you. Bend both knees and lower your body down towards the floor into the lunge position. Don’t let the back knee touch the floor. Jumps as high as possible, swinging your arms forward in front of you.  At the top of your jump switch legs so you are landing on the alternate side.  Bend your knees when you land to absorb the force with your muscles, swinging your arms backwards for balance. As soon as you land, jump up again, alternating legs each time.

Jumping Jacks

To perform the exercise stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time, then reverse the movement back to the starting position.  Do this as quickly as possible.

Quick Feet

To perform the exercise stand with both feet close together and raise your heels off the floor so you are on the balls of your feet. Lift each foot and tap them alternately on the floor as quickly as possible.

Side-to-Side Jumps

To perform the exercise imagine you have a line drawn on the floor.  Stand one side of the line with your feet close together.  Then Jump sideways to the other side of the line, as soon as you land jump back across the other side as quickly as possible.

High Knees

To perform the exercise stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your arms will naturally swing forward.  Keep a bend in the elbow. Run in place at a warm up pace.

Speed Twists

To perform the exercise stand with you feet close together then quickly jump and twist your feet to the left, as you land twist to the right and alternate as quickly as possible.

Bulgarian Squats

To perform a Bulgarian squat step far forward with one leg and place the back leg on a bench so that you are in a split leg position. Bend both knees and lower your body down until the thigh of your  front leg is parallel to the floor. Keep your body upright. Contract your thigh muscles and straighten up to the start position.

Dumbbell Swings

To perform the exercise stand with your feet wider than shoulder-width apart. Hold a dumbbell in both hands in front of your body at arm’s length. Push your hips back and swing the dumbbell between your legs. Drive back up to the start position and swing the dumbbell up to chest height. Move at a quick pace

Dumbbell Squat Curl Press

To perform the exercise stand with your feet shoulder width apart and a dumbbell (facing forwards) on the outside of both feet. Squat down keeping your back straight and grab each dumbbell, stand up and curl both dumbbells to just above each shoulder and then press both dumbbells up above your head. Lower the dumbbells back down to your shoulders and curl back to your sides.  Squat down and lower the dumbbells back the floor on the outsides of each feet.  Do this a quickly as possible.

Make sure you are fully balanced and not staggering around during these exercises.  Concentrate on getting your form correct and ensure that you train the front and back of your legs equally to avoid strains and injuries.

These exercises beat the pants off traditional, slow cardio and are so powerful your body will be burning calories like afterburners on a jet engine.  You will quickly be in great shape and looking fantastic in double-quick time.  And that’s the plain and simple truth.

Here’s to YOUR success story…

Sincerely,

Nigel Jeal
ultimate3dayworkout.com

http://tinyurl.com/5tm8lgd

Weight Loss & Fat Burning For Busy People

Posted by Nigel Jeal | Posted in Articles, Fitness, Time Management | Posted on 11-12-2011-05-2008

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To a busy man or woman, finding time to exercise for weight loss is just another form of daily stress. But without exercise, you’ll have less energy to devote to your family, less clarity in your important decision making processes, and more time spent away from work dealing with illness and poor health. And in this business world, you can’t afford any of that.

As a writer for Men’s Health and Men’s Fitness, millions of office workers across America and the world have improved their health and fitness with my workouts. I want to show you how to lose fat, gain muscle, eat better, have more energy, and be able to get great workouts at home or even in the worst hotel gym in the world. It is possible to train and lose weight on the road!

By using an efficient combination of strength and interval training, you’ll be able to cut down on your workout time and spend more time on your business projects and more importantly, at home with your family.

In order to do that, I want you to understand that you have to make nutrition your main focus in the fight against fat loss. It is far more important than exercise.

Given that, you can now understand why you don’t have to do marathon workouts in the gym 5-6 days per week in order to lose weight and look better. All you need are 3 workouts per week, taking no more than 45 minutes. That is the maximum amount of time needed for my system, but you can do it in even less time if you are busy.

You need 5 minutes for a bodyweight warmup (do some easy bodyweight squats, an easy version of pushups for you, and an exercise called stick-ups to mobilize your shoulders – after all, you are probably tight due to computer use).

Next up, choose 4 basic, total-body strength exercises and perform them in 2 supersets. This will cut down time and allow you to work all of your body in only 20 minutes. Finish up the workout with 20 minutes of interval training. That’s it.

By improving your health and fitness, you can have more energy; more energy to devote to your work and business, and more importantly, more energy to dedicate to your family.

The job performance benefits of health and fitness are also undeniable. Sharper mental focus, improved mental and physical endurance, enhanced self-confidence, and impressive changes in your appearance are just a few of the well-known effects of a good training program.

Unfortunately, a lot of men and women leave their health and fitness until it is too late. In fact, I’ve seen many prominent business-people and lawyers struggle through the simplest of physical tasks. Simply because they let the typical unhealthy executive lifestyle overwhelm them.

Don’t you think these executives would gladly trade some of their wealth for the opportunity to have even an average level of fitness? Instead, long hours and poor eating have left them overweight, unfit, and looking and feeling 15 years older than they really are.

But it doesn’t have to be that way for you, no matter how busy you are.

The first thing to know is that your workouts don’t need to last an hour and half each day to be worthwhile. You can achieve great results by training for less than 60 minutes three times per week. You’ll be able to reduce your workout time by up to 2 hours per week when compared to traditional, inefficient training programs, and you’ll feel better and have more energy within days.

A strength and interval workout will decrease your stress levels, increase your mental focus and endurance, enhance your self-confidence, and drastically improve your appearance – all in record time.

Adding regular exercise to your lifestyle is known to improve work performance and personal satisfaction. Business owners that exercise regularly are 14% more likely to make the income they desire when compared to sedentary business owners. They’re also 10% more likely to achieve personal work satisfaction. It’s all thanks to the ability of exercise to make people more confident and give them more energy.

And research has shown that an executive lifestyle plan can result in dramatic health improvements such as:

Decreased bodyweight = -5.5 lbs.

Decreased systolic blood pressure = -17 mmHg

Decreased total cholesterol = -28 mg/dl

Decreased LDL cholesterol = -16 mg/dl

Decreased triglycerides = -45 mg/dl

Decreased fasting blood glucose = -26 mg/dl

Now all that scientific jargon just means that a good program will help you lose weight and will leave you feeling 10-15 years younger than you would without exercise and proper eating. It’s incredibly simple, yet too many men and women neglect to make a strategic investment in the future of their health.

It’s time to take action. Armed with this knowledge, you have the opportunity to improve your health, fitness, and energy level. Your first step is to review your current lifestyle and get your physician’s approval to begin a new lifestyle. After that, you can gradually and consistently improve your daily activity and eating patterns. Changes in your energy and well-being will be immediate.

As you progress with your strength and interval workouts, your new lifestyle will become an easy to follow habit, and your old lifestyle a distant memory. On a daily basis, you’ll notice improved performance and the benefits of a balanced lifestyle. You’ll soon regain physical strength and endurance that you haven’t enjoyed in years.

That’s a small investment now in order to live a longer, more energetic, healthier life. You’ll be able to keep up with your grandkids, not only your own children. I guarantee strength and interval workouts will add energy to your life while taking inches from your waist.

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 Men?s Fitness and Maximum Fitness magazines and all over the Internet, 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

Ditch The Old-School Thinking

Posted by Nigel Jeal | Posted in Articles, Fitness, Information, Time Management | Posted on 14-08-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/3ul9n5z

It’s shocking that many fitness “experts” still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.

Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn’t seem very practical or entirely effective to spend six days a week working out, does it?

The truth is…

… In just half the time you’re probably spending in the gym right now, you can easily start building a ripped body.

And that’s not a typo, I said HALF the time!

So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.

By taking irrefutable science and combining it with Turbulence Training’s extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder. 

Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all without cardio.

Okay, so what’s the difference between Reformed Meatheads and all the other Meathead workout programs?

That’s a good question.

Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you’ll quickly get the lean results you’re after without jeopardizing the muscle you’re adding.

And just because you won’t find these workouts in any of the pre-historic bodybuilding programs, doesn’t mean they’ll be any easier – believe me, your body will be ready for a day off!

So, whether you’re a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/3ul9n5z

Weight Loss Workout for Busy People

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Time Management | Posted on 05-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5ug3c66

You can get an incredible weight loss workout at home without any equipment. That’s right, you can burn fat and lose fat in the comfort of your own home. You don’t need fancy machines or expensive mega-gym memberships, and you don’t have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here’s the first thing you need. About a 8×8 open area. And your bodyweight. That’s it. Don’t rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You’ll be “hovering” just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

http://tinyurl.com/5ug3c66

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Time Management

Posted by Nigel Jeal | Posted in Information, Time Management | Posted on 18-02-2011-05-2008

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If your schedule gets you up and running beginning at 6 in the morning until 6 in the evening, this day represents 12 hours. There are 24 hours in a day and we’re not recommending you get up at 2 in the morning to do your exercise.

But you could get up half an hour early and use the extra time for some type of physical activity. If you do this three times a week, that means you get 90 minutes of exercise each week.

One easy way to do this is to do yoga in the morning (it requires only a mat and comfortable, loose clothing), or turn on the Fitness DVD, or buy a treadmill (the foldable ones) that you can jump into as soon as you wake up.

Another time management tip: not only do busy managers have back-to-back meetings, they also have luncheon and dinner meetings to meet with clients. Assess each client. Do all of them really need to be wined and dined? Is an hour long meeting absolutely necessary?

Can’t a deal be negotiated on the phone?

See how many meetings you can cancel or shorten. Then fit your fitness program into those slots that have been freed up.

How about this: instead of going to lunch with clients every day of the week, why don’t you schedule lunch meetings for say Monday and Tuesday? This way you can incorporate a fitness routine for Wednesday, Thursday and Friday from 12:00 to 1:00 pm.

A brisk walk inside or outside the office building, a quick swim in the neighborhood hotel pool, a Pilates course in the recreational centre, lifting dumb bells while on the phone?

Any of these exercises is better than no exercise. Your guiding principle should be to move, move, move as frequently as you can manage it.

Talk Soon,
Nigel