Abs Are Made in the Kitchen

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 27-05-2012-05-2008

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Abs are made in the kitchen. That’s a popular phrase going around the fitness world these days.

Well, it sounds nice, but it really isn’t true (unless you have some really weird home gym set-up).

The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.

After all, you can do all the ab-building exercises you want, but if you aren’t eating for fat loss, then you are never going to see your abs.

So is your nutrition good enough to get the job done?

If not, what’s your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?

Well let me tell you, nutrition planning is one of the keys to fat loss. If you don’t plan ahead, don’t expect to burst through any fat loss plateaus any time soon.

And that’s why today, Sunday, is the answer to the problem. Because today, assuming you work a M-F job, you have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.

And don’t tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week. For more information on how to prepare your weekly nutrition, and for a copy of my shopping list, click here.

Abs can be yours if you are consistent.

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 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

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

Hardcore Workout B

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

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This is Workout B from TT Hardcore 2K10.

You’ll be doing 6 repetitions of 6 exercises in this workout.

Start with a barbell complex, but start with an empty barbell for the first time you go through this. You can even use a broomstick for this. If you are training at home, you can even use dumbbells.

Start with Romanian Dead Lifts. Press your hips back as far as you can, keep a flat back and then drive back up to feel that stretch in your hamstrings.

Next up is a hang clean (6 reps), so you will do a little dip, drive up and catch the bar underneath. You want to get that extension, especially when you have some weight on it.

Move right into front squats. Keep your elbows up, push your hips back as you lower and drive back up for 6 reps.

Next is a military press. You will be limited in this entire complex by the weight you can military press or push press, but I want you to choose a weight you can press overhead 15 times. Press up and with your last one, bring the bar behind your head to move directly into a back squat.

For back squats, press your hips down and back and drive back up.

Finish with a forward lunge. Step forward, lunge and drive up, alternating sides.

You will find that your upper back and legs will be a little fatigued with this complex.

Do these 6 exercises with 6 repetitions for each one, rest and repeat for a total of 3 times through.

After the complex, we’re going to move into a couple of tri-sets. We’ll have a lot of resistance training, but no interval training.

Move right into a 3-exercise circuit starting with either underhanded inverted rows or a chin-up with knee up.

For the chin-up with knee-up, we’re going to combine our lats and biceps with abs. Use an underhand grip, do a chin-up while bringing your knees up and back down nice and slow. Do 2 reps short of failure (if you can do 10 of them, you will only do 8).

If you cannot do the chin-up with knee up, you can do underhanded inverted rows instead. With your palms facing you and your body in a straight line, pull yourself up and slowly lower back down. This is an easier exercise, but if you want to work your upper back a bit more, this will do that.

Next, move into spiderman climb pushups. These are the same as spiderman pushups, except you will touch your foot to the ground. Start in pushup position and bring your knee to your elbow as you lower down. Keep your abs braced. Do 1 repetition short of failure for these. If you can do 10 reps, then only do 9 reps.

Finish this circuit with a 1-leg stability ball leg curls (this is why we did so much hamstring warmup). This is a powerful exercise for your hamstrings. Raise one leg up and bridge your hips. Curl the ball in and back out, contracting your hamstring. Do all reps on one side and repeat on the other side.

Rest 1 minute and repeat this circuit 2 more times.

We’re going to finish this workout with something that is a bit different than usual. We’ll finish with 3 exercises in a circuit, but we’re going to do 5 reps for each.

First up are incline presses. Drive up and in and slowly lower down and out for 3 seconds. With the incline, you will be working the deltoid muscles more.

Move directly into dumbbell split squats. You will probably use lighter weights for these. Start with your lead leg out in front. Your lead leg will be doing all the work, while your rear leg will be used for balance and stretching through your quadricep. Lower and hold for a 1 second pause at the bottom and drive back up through your lead leg (quadricep) and your glute. Do 5 reps on each side.

Next move into a stability ball ab pike. Start with your feet on the ball and keep your body in a straight line. Push your hips straight up pike in and back out. Go as high as you can. You will do 5 reps.

Rest 1 minute and repeat 4 more times (for a total of 5 times total).

At this point, you may be fairly tired out, but you still might be able to press out a decent amount of weight.

No interval training for workout B.

http://tinyurl.com/4yxhrrl

Hardcore Workout A

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 18-05-2012-05-2008

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This is Workout A from the TT Hardcore 2K10 program.

We’re going to start with a metabolic resistance circuit of 4 exercises starting with an explosive power exercise with 3 vertical jumps (each one being it’s own repetition). You can do these with your hands up behind your head. Squat down and drive up and land soft on your feet with your knees bent and your hips back. Use your muscles to absorb the force.

You will next move into dumbbell chest presses. Lie flat on the bench and press up and in, slowly lower down and out for 3 reps.

Next, move into dumbbell reverse lunges (you will probably use lighter weights than you were using for the chest press). Step back with your chest up, using your lead leg to pull you back up while you contract your glute. Do all reps on one side and then switch to the other side.

The next exercise will be a 45 second stability ball plank. Keep your body in a straight line and hold with your abs braced and breathe normal. This is an advanced exercise.

Up next, we have another metabolic circuit of 5 exercises starting with pull-ups. I want you to go 2 reps short of failure, so if you can do 10, you will only do 8.

Take an overhand grip, slightly wider than shoulder width apart, pull your chest up to the bar and keep it controlled on the way down.

Next, move into dips, doing 2 reps short of failure. I want you to keep your knees up and your body forward to keep the stress off of your shoulder joints. Slowly lower down and drive back up.

Next up are dumbbell rows with 12 reps per side. Start with your knee bent and a flat back with a slight bend in your elbow. Row up and slowly down. Repeat reps on other side.

Cross Body Mountain Climbers are next. This is one of my favorite oblique exercises. Start out in a pushup position and brace your abs. Bring your right knee to your left elbow, keeping your abs braced and alternating sides.

Grab another set of dumbbells for rear deltoid raises. Press your hips back with a flat back. Raise your arms out to the sides and slowly lower down.

Go through this circuit a couple of times and then finish with adrenaline interval training (24 seconds on and 36 seconds off) each week you will do more according to the manual.

This is a really tough workout and will probably take you close to an hour to get through it, but this is hardcore.

http://tinyurl.com/4yxhrrl

Hardcore Warmup

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 16-05-2012-05-2008

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This is TT Hardcore 2010. We’re going to start with our bodyweight warmup and I’m representing North Park High School in Brampton. I spoke to the kids there last week and it was a lot of fun. They were nice enough to give me this T-shirt afterwards.

These workouts are advanced and they will take you about an hour to get through them.

For our warmup, start out with a bodyweight squat with your arms straight out and keep your chest up high as you squat and drive back up.

Next, we’ll get a little dynamic flexibility work for your hamstrings with some leg swings. Each repetition you will go a little farther than the last one. Don’t over-do it because you haven’t been really warmed up, but this will give you a good stretch and a better range of motion in your hamstrings.

After you’ve done both legs with the leg swings, move into a lateral lunge. Step out and down and drive up with your leg while you keep your chest out. This will give you a nice stretch through the groin.

Next, move into a prone stick-up to get your upper back and shoulder mobility going. Lay down on your chest and squeeze your shoulder blades down and together as you move your arms out. Tuck them back in and back down.

Close grip pushups are next. Place your hands shoulder width apart, keeping your body in a straight line with your abs braced. Drop down with your elbows tucked in and drive back up through your triceps, chest and shoulders.

These workouts have quite a bit of intense hamstring contractions in them, so were going to warm them up more with a 1-leg Romanian Dead lift (RDL). Stand on one leg and drive your hips back with your other leg behind you. Stretch the hamstring of your planted leg and bring it back up. Repeat on the other side.

Next, well finish with 2 stretches. The first one will be a hip flexor and psoas stretch. Kneel down with one arm up and lean back and to the side a bit. Youll feel this through your rectus femoris, quads and through your waist. This area gets very tight with all the sitting we all do. Hold this for 30 seconds and then repeat the stretch on the other side.

The next one will be a chest stretch. Place your hand against a wall and rotating away. Hold for 30 seconds and repeat on the other side.

Rest 1 minute and repeat this circuit one more time before you move into Workouts A, B and C of TT Hardcore 2K10.

http://tinyurl.com/4yxhrrl

Abdominal Exercises with TT AAA Abs Workout C

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

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This is Workout C from the TT AAA Abs program. We’ve already gone through 2 intense workouts, but we’re going to finish off with a total body circuit called the X9 Factor.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.

That’s the AAA Abs Workout C X9 Factor.

Read more… http://tinyurl.com/6av22et

Abdominal Exercises with TT AAA Abs Workout A

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

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Now that you are warmed up, you’re going to start this workout with a tri-set or a mini circuit.

Move right into the maximum number of underhanded grip chin-ups in perfect form. With your palms facing toward you and your hands about shoulder width apart or slightly wider, pull yourself up so your chin is over the bar. Pull up and slowly back down.

If you can’t do chin-ups, you can substitute these with underhand inverted rows or you can skip this one. For inverted rows, set your bar up and grip the bar with your palms facing back. Row your chest up to the bar and back down. Do the maximum amount of reps.

Without rest, move immediately into push-ups. Again, you’ll do the maximum number of push-ups as you can for this. When you do these, you’ll probably only going to be able to do about 60-70% of your normal maximum push up number.

Move immediately into dumbbell forward lunges, alternating sides. You can either do these in the same place or do walking lunges.

Rest 1 minute and repeat this circuit 1 more time. This is a little bit of competition for your grip, so you won’t have great results in the second round, but after you’ve done this workout for a couple of weeks, you will see improvement with your performance with the second round, especially in the number of push-ups after doing the chin-ups.

In the next superset you will start with dumbbell step-ups. Put one foot up onto a bench and pull yourself up by driving through your heel. Slowly lower back down with putting all of your weight on your lead leg. Repeat this on the other side.

Move immediately into dumbbell pullovers on the stability ball. If you are not comfortable with your balance on the ball, you can do this movement on the bench instead. By using the ball, this will allow a little more of a stretch in your abdominals, which is what were after with this. Slide out on the ball and keep your hips bridged up at all times. Hold the dumbbell straight up and slowly lower it back down and stretch out. Contract your abdominals on the way up. Make sure you keep your hips up throughout the entire exercise for perfect form.

The final superset will start with renegade rows with dumbbells. Its best to use the hexagon dumbbells on a flat surface so they stay in place. If you only have rounded dumbbells, you will want to use dumbbell rows instead or you can even use kettlebells.

Place the dumbbells under you in the push-up position with your body in a straight line and your abs braced and your feet apart. Your external obliques are going to work really hard to maintain that straight body position. Row the dumbbell up and slowly back down, while minimizing the movement at your hips. Keep this very strong and very straight.

Move immediately into 2 handed kettlebell swings. Swing down and back up driving through your hips.

Finish this workout with bodyweight interval training. This is really a unique training program, but probably one of the hardest ones that I’ve put together.

Start out with 10 squat jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10.

Next you will do 10 pogo calf jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10. Bounce on the balls of your feet and bring your toes up as you jump up.

After that you’ll do 10 stability ball jackknifes, rest for 10 seconds and repeat this 3 more times for a total of 4 sets of 10. You can either do these with your hands on the floor or on a bench. If you are more advanced, you can hold a plank position for the 10 second rest.

Finally, finish this out with 5 Turkish get-ups per side, rest for 10 seconds and repeat this 3 more times for a total of 4 sets. Keep your arm extended up the entire time.

Make sure you perform this circuit on a softer surface, not on pavement or concrete. The best place would be out on the grass or a soccer field. Make sure you are landing properly too. If you are not comfortable with the jumps, just so bodyweight squats or jumping jacks or something else that is lower impact.

Train hard and train safe!

Read more… http://tinyurl.com/6av22et

Abs Workout with TT AAA Ab Workout Warmup

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 04-05-2012-05-2008

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In this warm-up you will do a circuit of bodyweight exercises, with no rest in between. Once you’ve gone through one time, rest 30 seconds and repeat one to two more times.

The first exercise of the bodyweight warm-up is an Overhead Squat. So if you can, grab a broomstick and place it overhead as this will help to open your chest, while also working your upper back. Next, place your feet just wider than hip-width apart, push your hips back and squat down and then back up.

By having the broomstick up overhead makes it easier to keep your hands back and shoulder blades together.

After you do the overhead squat, the next exercise is the Elevated Push-up. So, in a regular push-up position, place one hand on an object that is 4-6 inches off the ground and then do a push-up. Perform all reps for one side and then switch sides.

The next exercise is the Stability Ball Hip Extension. This exercise is similar to the leg curl in that you are working the hamstrings, but has a slight variation. So lay on the ground and drive your heels straight down into the ball so the ball doesn’t roll away from you. Next, bridge your hips up and then back down (don’t touch the floor). You will find that when you are in the top position your hamstrings are really going to be working to produce a powerful contraction.

Next you will do “Ys” and “Ts” using the ball to support your bodyweight. To start, place the balls of your feet on the floor, your chest on the ball with arms up in a “Y” position, and thumbs pointed towards the ceiling. The focus in this exercise is to really work the muscles between your shoulder blades. Try not to use your shoulders too much.

The “Ts” are the same as the “Ys” with the exception being your arms are straight out to your sides in this exercise. You’ll find in this exercise it is easier to squeeze the muscle between the shoulder blades.

To finish off the bodyweight warm-up you will do regular jumping jacks. The key with this exercise is to make sure your arms go straight up overhead, keeping your hands back. This will ensure you’re working the muscles between the shoulder blades and ultimately improving your shoulder mobility.

Read more… http://tinyurl.com/6av22et

Fat Loss Secrets of Fitness Models

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Research shows this. Experience proves this.

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

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

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

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

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

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

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

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

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

Instant Stress Relief Exercise

Posted by Nigel Jeal | Posted in Articles, Health | Posted on 19-02-2012-05-2008

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Today, I’ll show you one simple exercise that will help you reduce stress in only 10 repetitions.

But first…

When does it hit you?

When does stress take control of your upper back and neck and settle into a dull pain that lasts all day long?

Do you at least make it into the office and get a chance to read a couple of emails before the tension drives a nail between your shoulder blades?

Or does it strike 10 minutes into your long drive into work?

I’m willing to bet that if you sit at a desk all day and don’t have the proper workstation set-up, that you suffer from chronic upper back tension.

Go ahead, put your hand on your traps and squeeze. Are they rock hard? Do you have your shoulders shrugged up to your ears all day long? Is your computer screen well below eye level, causing your head to slump forward? Do you slouch when you drive, adding to the stress and tightness in your upper back?

Allright, enough reminders of what’s wrong with your posture and work set-up. Let’s focus on what we can do to fix this…

Because even I’m not immune to it. Yesterday, after 7 training sessions, after answering over 100 emails from readers, and after reviewing several client’s programs, the stress in my upper back was beyond annoying, and downright debilitating.

I had to do something about it. And fortunately I knew exactly what I needed.

10 reps of the Y-squat.

The what squat? The Y-squat.

This exercise requires you to contract your rear-delts and use your rhomboids and middle-traps to bring your shoulder blades together and hold them in position for all 10 repetitions, all while stretching the pecs. (Basically, you are holding the opposite position of the posture we tend to assume for the other, oh say, 9 hours and 50 minutes of regular workday).

So after 10 reps of this exercise, taking no more than 30 seconds in total to complete, the stress was gone from my upper back. With that stress relief, and the energy from a simple set of squats, I had a huge swing in motivation. I finished up the program I was working on and headed out to the gym to complete some more bodyweight exercises.

And that was almost 4 hours ago…and I’m still going strong and stress-free, despite being back at the computer working on more of your programs.

Now to learn how to do the Y-squat and get rid of your upper back tension. Add in a set of spiderman pushups or decline pushups, and you’ll be stress free for hours.

(If you have the luxury of having your own office, I recommend taking a break every 60-120 minutes and doing 10 reps of the Y-squat. It will energize you, reduce your back tension, and eliminate some of your workplace stress. A simple secret to a much more productive and enjoyable day.)

Office or not, always focus on sitting with good posture.

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