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

4 Tips For Effective Weight Loss

Posted by Nigel Jeal | Posted in Cardio, Fitness | Posted on 29-10-2012-05-2008

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Are you fed up with continuously seeing no measurable or long-lasting results whenever you try to lose weight? Or maybe you are sick and tired of throwing your money away on the latest fad diets, only to be let down again. Stop! That’s right, stop whatever you’re doing, you are going to want to hear this. Don’t even think about trying another diet plan or weight loss program until you read this article. Why? Because these four tips will put you on the fast track to lose weight safely and keep it off.

Each of the tips is based on science. That means they have always been around and are not fads. It’s just that a lot of people selling the latest weight loss programs don’t always like to share them, so it’s not your fault if you haven’t been able to effectively lose weight.

1. The Magic of Muscle – In short, the more lean muscle you have as you are trying to lose weight, the better. The amount of calories you are able to burn off is related, in part, to how much muscle mass you have. On top of that, more muscle allows you to exercise more effectively, and have more endurance. The fact that muscle is more attractive than fat doesn’t hurt either.

One of the best ways to build muscle mass is through strength training. You can still engage in aerobic exercise, and should, but nothing beats lifting weights and resistance training to add muscle to your body. This is important because muscle also requires more calories to stay fed, which is good, and brings us to the next point…

2. Stoke the Furnace – What we are talking about here is metabolism; that is the rate at which your body burns calories. As we have already seen, muscle tissue is excellent for burning calories and boosting your metabolism. However, there is something else you can do to keep your metabolism whirring along.

Eating smaller meals throughout the day, as opposed to three larger meals, will keep your body working at burning calories. It also has the added benefit of keeping your hunger from getting out of control.

3. Fast Feet – We’ll keep this tip short and sweet. A great way to lose weight is to take brisk walks on a regular basis. It’s not only easy enough to do, but it will also help you to lose weight safely and keep it off.

4. Cut Calories – This may be the biggest “secret” that fad diets try to conceal, but it gets right to the heart of the matter. The only way to lose weight is to burn more calories than you take in. So far we have looked at burning calories, but now it’s time to switch to reducing how many you take in. The good news is that you don’t have to religiously count every calorie that goes into your mouth. All you have to do is make better food choices, and make a conscious effort to eat reasonable portions.

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

–Nigel

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3 Exercise And Weight Loss Tips For You

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-10-2012-05-2008

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Scientists and chemists have long sought a pill that would help people lose weight. And no wonder, such a pill would sell in amazing quantities. But the truth of the matter is that while some medications can have an impact on weight loss, you still need to do the work to lose weight.

There is an ongoing debate about whether food or exercise are the most important element for successful weight loss, but it’s really an argument that does more harm than good. If both sides agree that both food and exercise play some role, then encouraging people to do both is the best way to improve people’s overall health.

Weight loss can only be accomplished in one way: burning more calories than your body needs. Nothing else can make you lose weight. Even medications for weight loss make use of this rule. So, what it comes down to is that you have to either eat fewer calories, burn more off through exercise or a combination of both.

Have you ever known people who can eat exactly what you eat, or more, and seem to never exercise, yet they seem to have some safely-guarded secret about how to lose weight? Maybe they do. But chances are that their bodies simply are more effective at burning off calories; the common term for this is ‘high metabolism’. The good news is that you can boost your metabolism, too.

Exercise does three main things for weight loss:

1. Burns calories. There is an immediate benefit of exercise in the form of burning calories. Some exercises are better than others, such as climbing stairs, running and bicycling. However, any form of extra movement will burn calories, so get active if you want to get rid of those extra pounds.

2. Builds muscle. Just as some exercises are better at burning calories, some are better at building muscles. Any form of muscle resistance will increase your muscles. Why does this matter? Because muscles consume more calories than fat. This means you will get a boost in metabolism even when you are at rest. This may not be automatic weight loss, but it’s about as close as you can get.

3. Improves your health. If you are really overweight, then getting started with exercise may not be easy. But as you start to exercise more, you will start feeling a lot better. And, as hard as it may be to believe right now, you will start looking forward to exercising.

The benefits of exercise are apparent, but as mentioned earlier, you still need to control what you eat. Not only will this help with your weight loss efforts but it will also act as good fuel for your workouts. Eat decent portions, slow down between bites so your brain gets the signal you’re full, and eat foods in as close to their natural state as possible.

We have seen that losing weight doesn’t have to be complicated. We have also seen that weight loss is best accomplished with a combination of both diet and exercise. It is now up to you to follow through on this information…you can do it!

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

–Nigel

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Eat Well And Lose Weight

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 07-09-2012-05-2008

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It’s kind of funny, in a sad sort of way, that the number of ineffective, short-lived fad diets continues to grow. And they grow despite the fact that they don’t work, at least not as a long-term solution to losing weight. So, what are you supposed to do if you want to lose weight? Eat better.

Yep. That’s it. Eat better.

Okay, seriously, it wouldn’t be much if that’s all I said. I believe we all know, deep down, that we need to eat better if we stand a chance of shedding those extra pounds. Don’t worry, this is going to be as common sense as it is easy to follow. No fad diet nonsense, just what works.

Food is nothing more than fuel for the body. It contains the vitamins, minerals and calories we need to survive. We only get in trouble when we eat too many calories without burning them off. Some foods are better than others, but nothing is forbidden. Here’s how you can use food to put the odds of weight loss in your favor.

Start the day with something to get the internal furnace started. That means eating breakfast. There is no reason to skip breakfast. It takes virtually no time at all to grab a piece of whole-wheat toast and spread some peanut butter on it, then wash it down with a glass of orange juice. Or boil up some eggs for the upcoming week. Then have an egg, a banana and a granola bar. Even a ready-made breakfast shake is better than nothing. The trick is to get your body use to burning calories for the day. 

Now that you have your metabolism fired up, you need to keep it going by snacking. A light snack every two hours is all it takes. A small handful of nuts, some carrot sticks with non-fat yogurt, or a protein bar, are good choices. Regular snacking will prevent you from experience mid-afternoon burn out, too.

So, now it’s lunchtime and you’re feeling great! You’re eating food you like and you’re not hungry. Let’s keep going with turkey breast on whole-grain bread, romaine lettuce, tomato and a smear of mustard. Add a veggie-rich salad and a small glass of juice or skim milk and you’re all set.

Don’t forget your two-hour snack break.

For supper try some baked salmon brushed with olive oil and a squeeze of lemon. Include some fresh veggies of your choice (bake them with the salmon if you like), and a cup of homemade soup. Yummy!

Remember to eat your next snack.

As you can see, this is all reasonable, simple eating. Food is there to keep you going, and it needs to be tasty, too. Remember, nothing is off limits. If you must have some ice cream, just keep the portion under control. Make it a habit to increase the better foods, and eat less of the not-so-good ones and you lose weight fast. Faster than you may have thought possible.

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

–Nigel

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Get Ripped with Hardcore Workouts

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 15-08-2012-05-2008

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By Craig Ballantyne

When it comes to losing your last 10 pounds, then you need hard-to-your-core workouts.

Designed with advanced fat loss and muscle gains in mind, the TT Hardcore workout system uses intense training techniques designed to get you rapid fat burning results.

In fact, you’re going get ripped with these classics.

But beware…these Hardcore workouts are for ADVANCED users only.

With challenging barbell complexes, difficult bodyweight exercises, awesome 5×5 trisets, and my plateau-busting adrenaline-style intervals, you’ll recruit maximum muscle to burn mega-calories during and after training.

Needless to say, ONLY use these programs IF you’re advanced and ready for hyper-fat burning results.

Stubborn fat simply doesn’t stand a chance against these Hardcore workout routines.

Plus, you’re going to get a bonus workout, one of my Trademarked Metabolic Resistance Training programs – TT MRT 2K12.

It includes what I call Muscle-Metabolic Resistance Training, or M-MRT for short.

By borrowing some squeezing techniques bodybuilding (yes, bodybuilding!), your workouts will be even better, more intense, and more effective for building muscle and burning fat at the SAME time.

You’ll use NEW exercise tempos, which force your body to train with MORE intensity for greater muscles exhaustion.

PLUS, we’ll use the 90% rep technique combined with the squeezing techniques to dramatically increase the amount of fat-burning, muscle building tension.

I’ll be honest, I’ve been training for over 20 years and I can’t ever remember my legs feeling exactly like they did after workout A in this program. Enjoy.

Add it all up and that’s where the M-MRT kicks into your program and completely changes the dynamics of the workout. Basically, you’ll burn way more fat with this program, while building lean, sexy muscle at the same time.

It’s the end of your belly fat as we know it.

http://tinyurl.com/cfdq3em

Trainer Reveals Exercises That Don’t Work

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 22-07-2012-05-2008

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Once in a while I workout at an old school gym.

Some workouts are pointless. But to my surprise, I still see men and women doing useless, ineffective exercises while they try to burn off their belly fat, lose inches from their waists, and tone their muscles.

All you need are the basics. Be consistent, stick with what is proven to work, and don’t waste time in the gym. An exercise session should take much less than an hour to finish. And you only have to exercise hard 3 days per week, not 6 or 7.

Don’t use these exercises, they aren’t worth it…

1) Broomstick Twists

You know this classic move, put the broomstick across your shoulders and rotate side to side, with the hopes it will whittle your waist down inch by inch.

But to what should be no one’s surprise, this doesn’t work. The broomstick exercise will not help you. If you really want to lose belly fat, you have to do a lot more than that.

A better option: Hard cardio, and preferably interval training, is the best way to lose stomach fat.

2) Triceps Exercises

If you’re a competitive bodybuilder, than triceps and biceps exercises are fine to have in your program. But if you are a busy man or woman that needs more results in less time, doing any type of isolation exercise (such as triceps kickbacks) is a waste of your precious time.

A better option: Any type of pushup. From kneeling pushups to close-grip pushups (where your hands are about shoulder-width apart), you’ll get so much more benefit to the rest of your body and to your fat burning, body- sculpting program if you choose pushups over triceps exercises.

3) Exercises Standing on a Ball or Other Gadget

Lots of trainers are asking their clients to perform traditional exercises while standing on balls, half-balls, and inflatable disks, but I know this is not only a waste of time, but also dangerous! You better not crash from standing on the ball. Could you imagine trying to rationalize that in court?

Regardless, you will get stronger and even improve your balance more by training traditional exercises standing on the floor. Strength is the key to any gains in balance, fat loss, and muscle mass. By doing exercises on a wobbly surface, you reduce the strength gains and therefore all the rest of the benefits.

I know you will get great results if you use total body exercises.

The best fat loss program is the Craig Ballantyne Turbulence Training fat loss system. His fat burning exercises help you lose weight in short workouts.

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.

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#1 WORST Ingredient To Consume EVER!

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 21-07-2012-05-2008

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I’m surprised that there’s still a LOT of folks out there who don’t know that this stuff is pure poison.

Do NOT eat!

Hydrogenated and partially hydrogenated oils.

This ingredient is the code name for “trans-fats” and it runs rampant in fried foods and packaged goods…it also has been closely linked to these conditions:

  • Heart Disease
  • High Cholesterol
  • Alzheimer Disease
  • High Blood Pressure
  • Stroke

And how about this one?  DEATH.

And that’s even by consuming just a small amount daily.

What foods most commonly contain trans fats?  Here are some of the most common:

French Fries – 14.5 grams of trans fat in the average medium sized order of french fries!  Eat that every day and you won’t be living long.  Go with baked sweet potato fries instead.

Margarine and Vegetable Shortening – Anywhere from 30 – 40% trans fat…no thank you!  Go with organic butter instead.

Fast Food – An original chicken dinner at KFC will reward you with 7 grams of trans fat, but it’s not just the fried foods…it’s even in the desserts!  You’ll find trans fat in almost all heavily processed foods, and there’s very few foods more processed than fast food!

If you want a quick meal on the go that isn’t full of trans fats, go with my favourite “quick service” joint as of late, Chipotle.  A full meal including hormone free meats, fiber rich legumes, and a bunch of tasty, low-calorie topping choices.  Can’t go wrong with that!

Donuts and other baked goods – BAD.  Trans fat often in the batter and dough and then many times fried on top of it!  This includes cookies, pastries, muffins, brownies, and just about every other baked good you can think of.  Instead, go with true “baked” baked goods (not fried) and try some of the gluten-free varieties to avoid the wheat on top of it.  We just tried a gluten free brownie mix made with rice flour and a pretty healthy ingredient profile…not bad for a sweet treat every so often!

Cereal (even most “healthy” varieties) – For example, Post Selects “Great Grains” contains 2 grams of trans fat per cup.  NOT so healthy.  Go with old fashioned oatmeal instead, or a true sprouted grain cereal that doesn’t contain processed wheat.

Salad Dressings – Notorious for containing loads of partially hydrogenated oils and trans fat, steer clear of most store-bought salad dressings.  Instead go with a homemade recipe that calls for extra virgin olive oil at the base.

And there are a bunch of others, but those are some of the biggest culprits.  Again, read your labels and make sure you avoid partially hydrogenated and hydrogenated oils like the plague.

Want to eat a food that actually helps you BURN fat instead of ruining your health?  Add one of these to your diet today.

Secret ingredient foods are by far the best fat burning foods you can possibly eat. In fact, here’s a list of the foods we included in our huge home-cooked dinner tonight, each of them containing the magic “secret ingredient”:

  • Filet Mignon
  • Spinach
  • Apples
  • Blueberries
  • Cranberries
  • Cherry Tomatoes
  • Fresh Mozzarella
  • Olive Oil
  • Balsamic Vinegar
  • Carrots
  • Broccoli
  • Cauliflower
  • Blue Cheese Crumbles
  • Wheatberries
  • Walnuts
  • Pumpkin Seeds

I didn’t lie when I said the dinner was huge. I’m also not lying when I say dinners of this size can be a regular part of your regular fat-burning diet. And I didn’t lie when I said that ALL of the above foods are made up of secret ingredients.

Do you know what secret ingredient all of these foods have in common?

Simple: ALL of these foods have only ONE ingredient – the food they are.

Broccoli is made up of broccoli – that’s it.

The ingredient list for raw walnuts? Raw walnuts.

Hey, what’s in those cherry tomatoes? Oh, I know! Cherry tomatoes!

The absolute best fat-burning foods are one-ingredient foods — whole foods that contain only one ingredient.

They’re natural. They’re not processed. They contain vitamins, minerals, antioxidants, fiber, and more…in their natural form.

Many folks ask me to analyze their diets and I find that they’re full of highly processed, crapola foods. If it comes in a box, throw it out. Instead, try this for just one week:

Eat only natural, unprocessed one-ingredient foods: meats, fruits, vegetables, oils, nuts, legumes, and seeds.

See how much better you feel. See how much better you LOOK.

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

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31 Done-For-You Workouts for Fast Fat Loss

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 09-07-2012-05-2008

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Here’s how to get more results:

Combine Metabolic Resistance Training with bootcamp workouts.

Craig Ballantyne and Mike Whitfield, Certified Turbulence Trainers, have created over 31 TT Metabolic Resistance Training Bootcamp Workouts for you to beat bootcamp boredom and get great fat burning results – for yourself or for your clients.

Here’s what we’ve got for you:

– 10 beginner MRT bootcamp workouts
– 31 advanced MRT bootcamp workouts
– 20 challenge MRT bootcamp workouts

=> Beat bootcamp boredom with these TT MRT Bootcamp Workouts
http://tinyurl.com/cfjvuca

(PLUS, if you’re a trainer trying to grow your bootcamps, you’ll also get complete bootcamp build-up blueprints from the legends like Steve Hochman and Bedros Keuilian, as well as from new bootcamp experts like Cara Eckerman and Justin Blum. Those blueprints are in a free bonus you get with the TT MRT Bootcamp package.)

You’ll beat bootcamp boredom with dozens of new workouts filled with cool exercises (bodyweight, dumbbell, kettlebell, TRX, hybrids, etc.), and EVERYONE wins.

You’ll get more results.

Your clients – if you have them – will get faster fat loss.

And word of mouth will spread about your awesome camps and you’ll get more clients (plus, you’ll put your client attraction on hyper-drive with the secrets from those four trainers mentioned earlier).

So here’s what I want you to do.

=> Go over to this bootcamp workout website
http://tinyurl.com/cfjvuca

Then get your 31 TT MRT Bootcamp Workouts while they are on sale during our summer sale this week only.

Then just select your workout, hit print, and you’ll TRIPLE your productivity because you won’t have to create three, five, or more new bootcamp workouts this week.

You can then use that time to implement all of the client attraction strategies from Bedros, Cara, Steve, and Justin.

Everything is DONE-for-YOU.

Sweet.

You’ll love those workouts that Certified TT Trainers, Mike Whitfield and Craig Ballantyne have created for you.

This will make your life a lot easier.

Burn fat, have fun, HELP others, get paid.

That’s the best life there is…all thanks to these DONE-for-YOU TT MRT Bootcamp workouts. Enjoy.

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 Do Lunges

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 08-07-2012-05-2008

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Today you’re going to discover how to do lunges, but first, let’s look at a big pet-peeve of mine in terms of program design. The thing that bugs me is that trainers tell everyone to do lunges, but most people have terrible form.

So overall, I’d say lunges are the most over-rated exercise in your program. You need to learn how to do them correctly, so today you’ll also get a good lesson on lower body training. So, we will look at split squats and lunges. Specifically, when to use them, what to start with, and how to progress.

A pet peeve of mine is seeing trainers take beginners through a series of lunges when really they should have no business doing lunges in the first place.

A lunge is a very difficult exercise that requires not only a lot of coordination, but a good deal of lower body strength as well, both of which beginners or overweight individuals tend to lack. On top of that, many overweight individuals have knee problems so performing lunges only intensifies the pain.

So when I see trainers taking these individuals through a series of lunges along with giving them weights before they can even perform the exercise properly you can imagine how irked I get.

Instead of lunges, what I like to do is have people start with split squats. A split squat is really just a stationary lunge. So to get in position; place one leg in front and one behind, drop your hips straight down and then drive back up. The great thing about this exercise is you can do it with assistance by using a rail or a bar to hold onto.

For a beginner, by performing the split squat with assistance will improve your form as well as help you to discover which muscles are being worked. So start with a split squat using something to help you balance, and then progress to just using your bodyweight to perform the exercise, and then you can move onto dumbbells or a medicine ball.

If you are going to do lunges in your workouts, then I have a 3-step progression I recommend for beginners. To start, instead of doing forward lunges, do reverse lunges.

This exercise is a little bit easier. So, for the reverse lunge, your front leg stays stationary, while your other leg slides back and you drop straight down. Return back to original position and repeat. Once all repetitions have been done for one side, then you can switch legs.

After you have mastered the reverse lunge, you can now attempt the forward lunge. So step out a little more than a normal step, get a nice plant with your front foot, drop straight down, and then push back up to the start position.

Your knee isn’t going to explode if you happen to go past your toes on the way down, but you have an increased chance of losing your balance, and if you have knee problems, then you don’t want to overload the joint. The further you go out with that foot, the more stress that gets placed on that knee.

And lastly, we can then move on to diagonal lunges. To perform this exercise, step out at a 45 degree angle, keep your toe pointing forward, and then drive back up. For the athletes and individuals who are comfortable with this exercise, you can really step out at an angle and get a strong stretch and a nice range of motion.

So that is the split squat to the lunge progression. Remember to be conservative. And that’s how to do lunges and split squats, properly.

Get FREE instant access to more 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 how to do fat burning bodyweight exercises at home to lose fat, tone your thighs, and build a better butt in less workout time than ever before.

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Pool Exercise Workout For Weight Loss and Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 06-07-2012-05-2008

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If you want weight loss and fat burning without the rough impact on your joints from running, then you’ll love pool exercise workouts.

You’re about to discover simple strength training exercises you can do in a pool to burn fat and calories. I’m going to show you a few different ways in which you can benefit from doing pool exercises.

First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises.

The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints.

So to begin the pool exercises, I’ll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days.

If you are advanced, then you can do a single leg squat. To perform this exercise in the pool, lean up against the side of the pool, bring one foot out in front and grab it with your hand and squat down. By doing this exercise in the water, you will have much better balance than if you were to do it as a free weight exercise.

Another great pool exercise beginners and advanced alike can benefit from is the lunge. This is an especially good water exercise to do if you are a bit weaker or have bad knees.

There are a number of bodyweight exercises you can do out of the water, but since you’re in the pool, you mine as well make use of it. So, the next aquatic exercise I recommend doing is the pull-up.

You can also superset this with a modified dip. For the dips, simply go to the side of the pool, put your hands out in front of you on the ground, and push yourself up out of the water and then back down.

Next, do some sort of jumping exercise to finish off your pool workout. Due to the resistance of the water, you won’t be able to jump as high as you’re normally capable of, but it will also be easier on the landing. You will still get all the plyometric benefits, as well as the interval training benefits, with less stress on the knees and the ankle joints.

You can easily lose weight and burn fat in a pool and get lean and lose belly fat. Plus, you don’t have to worry about hurting your knees running on pavement or concrete.

So, there you have a great pool workout that provides a tremendous benefit to you. You get to be creative in designing a great fat-blasting workout, all the while having fun and enjoying the weather!

Get FREE instant access to more 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 how to lose fat without cardio, do more pushups, and build ripped six pack abs in less workout time than ever before.

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

“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from Nigel.”

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