Natural Fat Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 23-08-2012-05-2008

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When it comes to losing weight, everyone wants a quick solution. Natural fat loss supplements abound, promising quick, immediate weight loss. However, if you’re truly interested in losing weight naturally, the only real way to do so is through diet and exercise. Natural weight loss is just that – natural. It’s a process that your body goes through. You can’t reproduce natural fat loss by taking a pill or eating strange combinations of foods. You can, however, encourage it by eating well and exercising regularly.

Natural fat loss is achieved as the body loses fat and gains muscle. You can encourage fat loss and muscle gain by eating properly and working out. Foods for natural fat loss are nutrient dense, rich in vitamins and minerals. Foods like fruits and vegetables are packed with nutrition, without being packed with calories. For a natural fat loss diet, choose lots of fruits, vegetables, whole grains, lean meats, and fat free dairy. By limiting your caloric intake, you’re encouraging natural fat loss.

As you build muscle, you decrease the percentage of your body composed by fat. A muscle toning program can add lean, toned muscle without adding bulk. Low weights and high repetitions will help you achieve a long, lean physique, while aiding your natural fat loss. As you build muscle, your body will burn calories more efficiently, which will allow you to burn your remaining fat even more quickly!

Cardio exercise will also help in your natural fat loss journey. After your first fifteen minutes of cardio, your body begins to burn fat for energy. You can ramp this process up even more by exercising first thing in the morning – before breakfast. Your body burns more fat on an empty stomach, so this can be a quick and easy way to jump start natural fat loss. If you get dizzy or shaky with this method, try adding a light breakfast with a low fat protein source, such as whole grain bread with peanut butter. This will give you enough nutrients for exercise, without weighing you down.

Natural fat loss can only be achieved through diet and exercise. If you are interested in losing fat naturally, without supplements, pills, or powders, you can do so. Natural fat loss involves a lot of effort, but it is well worth it. It is the easiest type of weight loss to maintain. Weight lost with fad diets is often quickly regained. However, with natural weight loss, you will achieve results that will stick with you for a lifetime. By learning how to eat right and exercise properly, you’re enabling your body to lose fat now, and maintain your weight loss for a lifetime!

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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Fat Loss So Easy An Idiot Can Do It

Posted by Nigel Jeal | Posted in Articles | Posted on 01-08-2012-05-2008

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Are you overweight, overtired, and stressed out about it? Do you spend your evenings running the marathon between your couch and refrigerator, and then wonder why you don’t like what you see in the mirror come morning? It might interest you to know that fat loss is easier than you think – an idiot can do it.  Fat loss is based on one simple principle – a principle that even small children understand.  Eat less – move more.

Step One: Eat Less

Far too many Americans eat a diet packed with fat, sugar, and grease, and then moan about being fat. If you don’t give your body quality fuel, you don’t end up with a quality body. If you consume fat, it ends up on your waistline. Some sources even state that if a doctor did a biopsy of the fat around your middle, he or she would be able to tell where it came from. The fat you ingest changes that little between your mouth and your middle!  Eat less fat, weigh less. Eat more high quality, low calorie foods like fruits and vegetables, weigh less. You can only burn so many calories per day. Don’t make the mistake of consuming more than you can possibly use.

Step Two: Move More

If the most exercise you get is carrying the groceries in from the car, you need to beef up your exercise plan. It’s recommended that you get 30 minutes of cardio exercise 3 times a week for good health. That means if you’re going after weight loss, you need even more than that. If you’re pressed for time, add in an extra flight of stairs. Park your car in the furthest parking space from the mall. Increase your walking at work by visiting offices instead of relying on phones or email to talk to someone next door. Increase your movement, decrease your waistline – it’s a proven fact.

So you say you already know all about that – but have your really put it into action? Or do you spend all your time reading about new diet plans, researching that new supplement on the market, or looking up low fat recipes? Learning about diet and exercise doesn’t count. You actually have to put what you learn into action. You can begin to do this by taking these two simple steps to improve your health.

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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5 reasons “slow-go” cardio SUCKS

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 28-07-2012-05-2008

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I’ve been going through some emails over the last few days I’ve noticed that many people are still stuck doing long duration, low-intensity cardiovascular exercise — yikes!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever a couple hours of exercise weekly, and you know what? That’s ALL you need. In fact, research has shown that anything more than 90 mins a week may be detrimental!

Beyond that, slow-go cardio is:

3. BORING as heck — Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true. But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Both interval training and bodyweight circuit training are great alternatives for weight loss and fat burning. Plus, with bodyweight exercises, you can sculpt your lower and upper body, and your abs!

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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3×5 Bodyweight Circuit Workout

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 21-06-2012-05-2008

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Imagine you were traveling across Europe and you were stuck in a hotel room with no gym.

Does that mean you’d be gaining belly fat because of the amazing food?

No! Here’s why…

You could be doing fat burning bodyweight circuits anytime, anywhere. Here’s feedback from just one of Craig Ballantyne’s clients that is using his proven bodyweight circuits in a hotel room.

“Just a thank you for BWC 5. I have been able to do workout A and B in my hotel room in Le Mans, France.  Keeps me feeling almost normal over here.”
– Suzy Stout, via Facebook

By the way, Craig actually invented this workout while attending another fitness expert’s wedding in New Jersey.

That’s where Craig was stuck in a hotel with one of the worst gyms he’d ever seen. So he did a fat burning workout in his room without equipment.

Here’s what he did…

(It became the foundation for Workout A of his new TT Bodyweight Cardio 5 program.)

– Start with a general bodyweight warm-up circuit.

– Do each exercise for 50 seconds and rest for 10 seconds before moving to the next exercise.

– Rest 60 seconds after completing each circuit.

– Go through each circuit once.

1A) Prisoner Lunge
1B) Cossack Lunge
1C) 1-Leg RDL
1D) Pushup Plus
1E) Total Body Extension

2A) Low Box Jumps
2B) Lunge Jumps
2C) Spiderman Pushups
2D) Close-Stance Bodyweight Squat
2E) SCREACH

3A) Bulgarian Split Squat – 25 seconds per side
3B) Sprinter Step-up
3C) Decline Close-Grip Push-up
3D) Prisoner Reverse Lunge
3E) Total Body Extension

It’s the perfect plan for the park, the gym, your hotel room, or your home.

And if you want the rest of the program, you can get it PLUS TT Bodyweight Cardio 1.0 and the legendary TT Bodyweight Cardio 3.

=> Get all three Bodyweight Cardio programs here
http://tinyurl.com/bry3v8t

Burn fat and build muscle at the park,

Nigel

PS – If it’s already really hot (or cold) where you are…

…don’t panic.

You can do these workouts inside.

=> Get the Bodyweight Cardio Circuit Workout System here
http://tinyurl.com/bry3v8t

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

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Today’s Fat Loss Rule

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-06-2012-05-2008

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To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.

What are strength and interval workouts?

I call these workouts Turbulence Training. That’s my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it’s your home gym or whether it’s a commercial gym. You get your workout done in 45 minutes.

Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can’t build lean arms and sculpted abs with only cardio. You need some strength training. So that’s why strength and intervals are best – you get more results in less time.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it’s bodyweight training or dumbbells. Sometimes we use barbells but most people that I work
with train at home so we just use dumbbells and bodyweight exercises – no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are
not doing long, slow cardio sessions and we’re not doing 5 or 6 day per week bodybuilding training programs.

It’s like the old business principle – 80% of your results come from 20% of your efforts – so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don’t live in the gym.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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

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4-Minute Weight Loss? C’mon-

Posted by Nigel Jeal | Posted in Articles, Fitness, Interviews | Posted on 13-06-2012-05-2008

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Ryan Lee is the 4-minute fat loss master. Now I know what you’re thinking, this sounds like that “6-minute abs” joke out of the movies. “Who can work out in only 4 minutes?”. Well, I put that question to Ryan, and let’s see what he says.

CB: Ryan, you’ve put together workouts that last only 4 minutes.  Now, I’m sure someone could say, “you can’t workout in only 4 minutes”. How would you respond?

RL:
I would tell them to give one of the workouts a try first and then come back to me.

You can absolutely get a great workouts in only 4 minutes. It has nothing to do with the time, it has to do with the right combination of exercise choice, work and rest.

Think about it, the best runners in the world can run a mile in about 4 minutes. Are you telling me that if you ran a mile that fast it wouldn’t be a good workout for you?

CB: Which is your favorite 4-minute workout? Because you do these right? With having 2 kids and a big business, you don’t have much time to train, so when do you fit in your workout?

RL:
My favorite workouts usually include a kettlebell. It might be a KB swing, followed by pullups, then a pushup variation and usually a core movement like a stability ball jacknife.

Yes, with my limited time and 2 young children, I do these workouts myself all the time. In fact, even at my current training level, my workouts almost never go longer than 20 total minutes from start to finish.

CB: Now I know bodyweight exercises, and you’ve put together some great workouts with bodyweight exercises…so tell us, what are 2 of your favorite bodyweight combination supersets?

RL:
I love bodyweight training! One of my favorite combos is a pushup/pullup. I start on the floor and do a pushup. After the pushup, I immediately jump up and do a pullup. It’s a nice combo.

Another one of my favorites is called a ‘bodyblaster’. I start in a low crouch position. Then roll onto my back. Once I reach a far back position, I explosive roll back up, kick my feet out behind me, then do a full pushup. After the pushup I go back to the back roll position and repeat.

CB: Nice! I know you like to keep it simple, so what do you have in your home-gym?

RL:
It’s REALLY simple. I have some kettlebells, dumbbells, and sandbags. That’s about it.

The gym I workout at has lots of fun toys: monkey bars, climbing ropes, and olympic platforms.

CB: Sounds like the gym I go to. What’s your favorite Kettlebell move?

RL:
I love the walking swing. It’s a basic KB swing movement, but you take a short step forward during the swing and walk to a specific marker such as a cone or a wall. When I get to the spot, I’ll crank out 10 KB snatches and then do a KB walking swing back to the start.

CB: So what role does slow cardio have in your fat loss approach?

RL:
Zero! I haven’t done any slow cardio in over 4 years. All the ‘cardio’ I do is sprint based intervals. I tell all my clients to gradually drop long slow cardio and transition into interval
training.

CB: What type of training do you recommend for bursting through a fat loss plateau?

RL:
Train like sprinters. Drop the cardio and do interval training.

And when choosing your exercises, go with full body, multi-joint movements. Keep work intensity high, and rest intervals short.

CB: And finally, what are some of your favorite workouts that you’ve come across in the other sites on Workout Pass?

RL:
I really like your workouts and Alwyn Cosgrove’s as well. You guys have done a great job at teaching people how to burn fat without long slow cardio. It really is the future of training. It’s so simple and makes so much sense!

CB: Thanks Ryan, and don’t forget…

I just want to say to everyone, keep up the good work. Keep that fat loss motivation going. Don’t give up! Stay compliant on your nutrition. Don’t let anyone get you down, and don’t get discouraged. Make new healthy habits everyday and keep them for a lifetime!

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

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Get Ripped Fast with Metabolic Resistance Training

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 12-06-2012-05-2008

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By Craig Ballantyne, CTT
Certified Turbulence Trainer

What the heck is this new style of workout that fitness experts are calling “Metabolic Resistance Training”?

Metabolic Resistance Training (MRT) workouts are advanced fat burning sessions that are a hybrid-fusion of bodybuilding set and rep schemes with an interval training twist all in a total body workout system.

Bodybuilding workouts are metabolic, but they fail to be ultra-metabolic because those workouts focus on one body part at a time.

So the next step is to do total body workouts.

Plus, the TT MRT workouts add in a greater interval training response for fat burning. You’ll love it when you use some high rep bodyweight exercises, kettlebell swings, and short sprints.

My MRT program contain two different types of MRT workouts.

First, there is the heavier resistance, classic MRT program.

And second, there is the higher rep, Metabolic Conditioning style workouts.

Both are used in my MRT program.

The workouts are different than anything they’ve tried before.

I’ve managed to create workouts that are fun, fast, effective, and even give you a bit of that bodybuilder pump and fatigue.

It’s the best of all worlds, and the results are dramatic – and quickly noticeable.

So get ready to achieve more with your workouts – and get faster fat burning results than you have gotten with any other program. TT MRT is the hottest thing going in the fat loss world today.

http://tinyurl.com/d9a3jl3

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

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Burn 16.2 Calories Per Minute With Bodyweight Exercises

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

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By Craig Ballantyne, CTT
Certified Turbulence Trainer
http://tinyurl.com/5tm8lgd

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women. (That’s equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training. Why just last Monday morning I was doing push-ups and practicing my “Monkey Bar-ing” for the June 9th Tough Mudder race that I’ve entered.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, as I was in a New Jersey hotel earlier this month.

The hotel gym was easily in the 5 worst I’ve ever visited, and so I slipped into an instant classic bodyweight workout in my hotel room.

That’s where I created one of the two new “5 rounds of 5” bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for all TT Members. (Just log-in and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the air conditioning being cranked in the hotel room.

It’s liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That’s why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you’re ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented “Gauntlet” exercise system and is also guaranteed to burn a lot of calories in a short time – so that you get lean and ripped.

And finally, there’s even a new “Bodyweight Cardio 500” challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you’re not a TT Member, here’s what you need to do.

Just go to this page and you’ll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS you’ll get 30-days free access to the member’s area where you can download Bodyweight Cardio 5 and ask me your training and nutrition questions on the forum. Get it here:

http://tinyurl.com/5tm8lgd

Bring on the bodyweight conditioning

3 Steps to Lose Cellulite Without Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 25-05-2012-05-2008

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If you’ve wasted time and money on scam cellulite solutions, you’re going to be happy – and sad – to hear what I have to say. The truth is that the solution to your cellulite problem has been right in front of your face all along.

And yes, it’s the classic 3-step system of the right diet, the right exercise, and getting social support. There’s nothing fancy, nothing expensive, and nothing magical about any of these. Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that’s the case, I’m sorry to disappoint you.

Instead, you’re going to discover that it’s possible for a woman to lose cellulite in her 40’s, 50’s and 60’s, even when most women have given up on beating the cellulite curse.

Long Cardio Workouts Do NOT Solve the Cellulite Problem –
Most women rely on long, slow cardio training, but in all my years as a trainer, I’ve never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers. And sometimes it’s even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush. That’s exactly what one my clients, a British woman named Serena, did by switching to three short, but intense workouts per week. She started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Serena found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time. Interval training is the most important step in solving your cellulite problem.

The Perfect Workout Plan for Saying Goodbye to Cellulite –
Each workout started with a circuit typically consisting of bodyweight squats, push-ups (kneeling if necessary), split squats, and an upper back mobility exercise called the “Stick-up” (to help fight against the bad posture many computer workers exhibit all day).

After the warm-up, Serena did strength training supersets, such as dumbbell step-ups combined with close-grip pushups, or abdominal exercises paired with a unique lower body exercise cryptically titled, “Bulgarian split squats”. This is a slightly more advanced single leg exercise compared to step-ups, but it will do wonders to raise a woman’s butt at least an inch, if not two!

Most women don’t realize it, but resistance training is the second most important step in solving the cellulite problem. Fortunately, there are a lot of bodyweight butt exercises you can do at home with little to no equipment.

Finally, the workout finished with the belly fat burning interval training. These workouts are simple, and can be done on cardio machines or outside, or even using bodyweight exercises. A short warm-up preceded six intervals of 60 seconds followed by 90 seconds of recovery.

That’s it, no marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

The Secret Step to Solving Cellulite –
Most women don’t know this, but social support is one of the most important factors in the success of any fat loss program. If you don’t have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won’t cure your cellulite, because at the end of the day, you still have to do the work. Research suggests that you also need to start a new circle of friends to break out of your fat loss rut and get the right social support for success.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Serena was able to lose over 21 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 2 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

Solve the cellulite problem with this simple, 3-step solution! By getting rid of her cellulite and boosting her butt, Serena not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body at age 44, an age where most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked cellulite removal workouts have helped thousands of women with weight loss, thigh slimming, and fat burning in less than 45 minutes three times per week. The cellulite reduction exercises and workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts to remove cellulite help you lose fat without any equipment at all.

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

Hardcore Workout C

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 20-05-2012-05-2008

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This is TT Hardcore Workout C.

This metabolic resistance circuit that we start with is one of my favorites I’ve ever put together. This will challenge you in so many different ways.

Start with a depth jump. Elevate yourself a little less than a foot or even less than that. If you are not ready for the jump, you can do regular jumps or bodyweight squats. However, if you are only able to do bodyweight squats, you are probably in the wrong workout. It’s very advanced. Make sure you do not preform this on concrete floors.

Step off with one foot and right into a squat and immediately jump straight up and land soft with your hips back to absorb the force of the jump with your muscles. You will do 6 reps.

Move to a deadlift. You will hold for a 2 second pause at the bottom of each repetition. Move the bar right up against your shins, use an overhand grip, press your hips back while arching your lower back. Pull up and slowly lower down for 3 seconds, pausing for 1 count. Reset, arch your back and pull up. Do 8 reps.

Move immediately into pushups. You will be doing 50% of your maximum number (if you can do 60, you will only do 30). Lower down, keeping your abs braced and holding your body in a straight line and drive back up.

Finish with a Turkish get-up with a kettlebell. Lie down, bring the weight up pressing strong. come up and slide your leg up and under while holding your arm up and keeping your shoulder in a strong position the entire time. Move your leg back out and slowly lower down without losing control of your arm and weight. Do all reps on one side and then switch and repeat on the other side.

That concludes our first metabolic circuit of Workout C.

The second metabolic circuit starts with a 1-leg bench squat. Stand on the bench with your hands out in front of you. Step off the bench to the side, while you push your hips back for a 4 second lowering phase. You can touch the floor if you need to, but if you can control it, just stop right before your foot reaches the floor and come back up. Do 10 reps and repeat on the other side.

After that, you will do renegade rows with either flat hex dumbbells or kettlebells. Start with your body in a straight line with your abs braced. Row the weights up and alternate sides (using the same amount of weights on each side).

You will be doing pushups with your hands on the stability ball. These work your triceps a little more. Keep your body in a straight line and lower down. Drive back up. Some people have some wrist problems with that exercise, so you can do a different kind of pushup in place of them. You can do pushups with your feet on the ball or close grip type pushups.

Finish with hanging leg raises. The easiest grip is with the bars that go straight out so your palms face one another. Keep your abs braced and bring your legs up. Keep it controlled on the way down.

If you can’t do those, you can do stability ball rollouts in place of them. Roll out with a stretch on the way out, keeping it controlled and contract your abs on the way up.

And, we have one more superset to go.

First up will be a burpee/chin-up combo. You will start with a burpee, dropping down, add a pushup and come back up with a jump. Then move immediately into a chin-up with an underhand grip. Go right back into a burpee and then a chin-up. This is great for people who can’t do so many chin-ups in a row. You will get that little break with the burpee. You want to do 10 of these, but if you can’t do 10 chinups, just do as many as you can and then finish the rest with just burpees.

For the last exercise, you will do cross body mountain climbers with your feet on the ball. This is a little bit harder than the ones we did earlier. Do 8 reps per side (alternating sides).

Rest and repeat.

Finish up with adrenaline interval training. This time you will do 36 seconds of work with 54 seconds of recovery. This is still the same 2-3 ratio of interval training to rest. It’s a lot easier to do on a machine for interval training.

2 things you can change up, you can do your interval training the day after your workout days. You can change that up so you can do shorter workouts.

http://tinyurl.com/4yxhrrl