How To Lose Weight on the Thighs

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 07-10-2012-05-2008

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If you’ve got excess fat on your thighs then you probably also have excess fat throughout the rest of your body. Despite what you may have heard on various infomercials and programs there really is no such thing as “spot reducing” only one area of the body. The only way to learn how to lose weight on the thighs is to lose it all over and that takes motivation and determination. Motivation to exercise at least 30 minutes three times a week, watch what you eat and incorporate some weight training into your workouts and the determination to stick to it.

Here is something you may not know, you don’t have to kill yourself on the treadmill, the elliptical trainer, stair climber or stationary bike any more. Out with the old and in with the new. New studies have proven better and faster weight loss can be achieved by working each muscle group to fatigue during your workout by doing only one set at your maximum weight setting.  What this means is you can greatly reduce the amount of cardio training you do on the treadmill, stairclimber, elliptical trainer or stationary bike or eliminate it all together especially if you really hate it, and be honest, who doesn’t hate cardio?

Next and probably most important is your diet. Eliminate all “white” foods such as white flour, white bread, white rice and, white sugar. All of these contain carbs that convert into simple sugars in your body and get stored immediately as fat. Instead stick with a diet rich in complex carbs found in whole grains and brown rice, lean protein like boneless, skinless chicken breasts or fish, eat several servings a day of fresh fruits and vegetables and drink plenty of water to flush out toxins and stay hydrated.

The general rule of thumb for taking in enough water every day is to drink half of your body weight in ounces of water each day. So, if you weigh 200 lbs you need to drink 100 ounces of water each day. Now that may seem like a lot but when you figure the average person is awake for 16 hours a day that means you would only need to drink about 6 ounces every hour. Stay away from carbonated beverages especially the diet variety. The stuff they use to make diet pop is poison and will actually trick your body into staying fat.

Remember, when you learn how to lose weight on the thighs you are learning how to improve the rest of your body as well. If you are scale averse then don’t use one. Feel the weight loss in the fit of your clothes, see the changes in your body in the mirror. Losing weight and then maintaining to keep it off should be a lifelong endeavour. Making some simple daily lifestyle changes especially in diet and exercise can go a long way in helping you reach your weight loss goals. So start today and watch the new you emerge.

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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Permanent Weight Loss – How To Lose Weight Fast

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 04-10-2012-05-2008

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When asking the question: how to lose weight fast, what you should really be asking yourself is if you want to lose a few pounds before the weekend, or do you want, and need a permanent weight loss?  It’s fairly easy to lose 5 or so pound of water weight.  That can be enough to help you avoid the bloated look when you have that hot date.  But if you’re talking about losing 20 or more pounds of fat, there really isn’t a ‘fast way’, though there are some methods that tend to be more effective than others.

First of all, go talk to your doctor.  Get your thyroid level checked to make sure everything is running properly.  If you’re body isn’t running the way it should be it will be much harder to lose all the weight you want to lose. One note here, it’s very uncommon for someone to have such a severe issue with their body that that is the reason for their weight gain.  While it can contribute to weight gain, it’s unlikely that some medical issue is the sole reason, so don’t expect your doctor to just write you a prescription and tell you that it will take care of your weight issue.

Once that’s out of the way, it’s time to get serious.  There are two main things you need to do if you want to lose weight, and if you do them properly you can optimize your weight loss efforts and help move things along a little more quickly.

One is to eat properly. Now is not the time to exist on salads and water, that will only help you pack on the pounds.  Unless you’ve been living in a cave for the last several years, you’ve no doubt heard that recent research has found that your body will automatically protect itself at all costs.  That means if you don’t provide your body with all the nutrients that it needs, it will think that it is starving and it will slow down your metabolism.  By not eating enough you are actually encouraging your body to hold on to all the fat that it can.  Eating is a vital part of weight loss.

Of course, that doesn’t mean you can eat as much or whatever you want.  You want to have an eating plan that is balanced with just the right amount of proteins, carbs and fats.   Make sure you keep it all in proportion for optimum results.

You also need to workout.  Again, there are methods you can use that will help you get great results with less time.  It’s all about working smarter not harder.  Find a workout plan that isn’t stuck in the rut of thinking you have to spend endless hours on the treadmill to lose weight.  By learning the proper technique you can cut your workout routines in half, or more, and still get amazing results.

This article has provided you with the basics of how to lose weight fast.  It’s up to you to put this information into action. The sooner you do, the sooner you’ll have the body you’ve always wanted.  Good luck!

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

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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An Off-Day Workout To Repair And Strengthen Your Body

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 12-07-2012-05-2008

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There’s no better way to rebuild and strengthen your body, than to take a couple days a week outside of your regular workout schedule to focus on the weak areas of your body. By doing this you will discover that you are much more mobile and therefore stronger in your workouts, providing you with better results from the work and effort that you do put forth.

This workout is less intense than one of your regular workouts and you only need to perform it twice a week on an off-day.

So, 3 of the exercises I’m going to start with involve a tennis ball and a foam roller and in total I’m going to cover 11 exercises along with an abs circuit.

Now, if you have a tender area in your calf, it’s going to get worse before it gets better, but this is what you can do. First sit down and put your calf on top of the tennis ball. Next, find the sore spots on your calf and roll your leg over the tennis ball in each area 10 times, several times per day if need be.

If you don’t have the foam roller, then you can always skip this component of it. There are a number of exercises you can do, but there are two main ones that office workers should focus on.

First, place your upper back onto the roller, pointing your elbows to the ceiling. This will help expose the muscle as you roll back and forth over the foam roller 10 times.

Another hot spot for people is the IT band. This area starts just below your knee and extends all the way to the hip. So, position your body on its side on top of the roller, using your hands and opposite foot to support your body. Roll back and forth for 10 times and then switch over to the other side.

After completing those exercises you’ll jump into an Overhead squat. Although you did this exercise in your warm-up, it’s a very good exercise for finding your weak points. If you find that it’s difficult for you to even get in this position, then you know your chest is tight. As you come down, if you find that you are leaning forward, then that indicates that your calves or hip flexors are tight. So make sure that you spend some time to stretch the areas that are preventing you from doing a good Overhead squat.

After doing 10-12 repetitions of that exercise, you will then do a chest stretch, holding for 30 seconds. Many people have a tendency to be tight through the chest area due to bad posture, so this exercise will help relieve some of that tension. You can also place your other arm behind your back to really open up your chest.

Once you completed the chest stretch, find a wall to do Stick-ups. With your butt, shoulder blades, head, elbows, wrists, and head against the wall, slide everything up and then tuck your elbows back in. Sounds a lot easier than it is and if you’re a desk worker, then you’re going to have a difficult time with this exercise.

The remaining 5 exercises are all going to be done on the ground. You’ll start out with the hip extension where you will hold the top position for 15-30 seconds. Focus on squeezing your butt with a little bit of emphasis on the hamstrings and lower back.

Immediately after the hip extension, move into the stability ball leg curl. Place your heels on the ball, bridge your hips up and curl the ball in and back out. Be sure not to drop your hips during this exercise.

Now, I’ll have you do some basic abdominal exercises. For the plank, get on your elbows and place your body in a straight line. Bring your shoulder blades together a little bit, brace your abs, head straight and just on your toes.

Once you’re done the regular plank, switch over and do the side plank for each side. Nothing fancy here, but we all need to re-master the basics sometimes.

The last exercise actually has 5 components to it. The WYLIT or the “W” exercise, the “Y” exercise, the “L” exercise, the “I” exercise, and the “T” exercise. Each of the WYLIT exercises is great for improving shoulder mobility.

Here you will start with the “W” movement, which is similar to the Stick-up. Place your chest on the ball and body in a straight line. Tuck you elbows into your sides so it looks like a “W” at the bottom and then push them out.

Next is the “Y” exercise. Place your arms in the “Y” position with your thumbs pointing towards the ceiling. This is a small movement done by the muscles between the shoulder blades. Be sure to really focus on starting this movement between your shoulder blades, so try to limit the work your shoulders do.

After the “Ys”, you will do the “L” movement. This is an external rotation type of exercise. Then move into the “I” exercise by extending your arms straight out in front of you and raising your arms upwards.

The last exercise of the WYLIT is also the easiest, but your body will be fatigued at this point. So, position your arms in a “T” to your body, with thumbs pointing up, and lift your arms up. For the WYLIT, perform each of the exercises for 10-12 repetitions.

Now that you’ve done all the above exercises, you’re ready for a 3-exercise abs circuit. To start, I’ll have you do one of my favourites, the Stability Ball Ab Rollout. So, place your knees on a mat, extend your arms in front and rollout, using your abs to roll back in. As you go out, you’ll stretch your abdominals, and as you come in you will contract your abdominals. This is a very powerful exercise that can put soreness on your abs like any round of crunches.

Next up, you have your choice of X-Body Mountain Climbers. One way is with your feet on the ball and hands down on the ground, bringing your right knee to your left elbow, alternating sides. If that exercise is too difficult, then you can always do the regular one on the ground.

The final exercise in the off-day workout is the classic Plank with elbows on the ball. So place your body in a straight line and brace your abs. The further your elbows are out in front of you, the harder this exercise becomes.

So for the 11 exercise circuit you can go through it 2-3 times, taking 15-20 minutes and then you’re good to go for the 30 minute activity on your off-day.

Get more sports specific athlete workouts at: http://www.TurbulenceTraining.com/workouts

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 the best workouts to rebuild your body, burn fat, and build ripped six pack abs in less workout time than ever before.

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

3 Ways To Burn 300 Calories

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 10-07-2012-05-2008

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If you’re looking to shed body fat, there’s simply no getting around the fact that you absolutely must create some sort of caloric deficit.

Any way you look at it, you MUST burn more calories than you consume.

Now, it can get quite a bit more complicated than simple math would have us believe, but the fact remains–a deficit must be in place for fat loss to occur.

But, there are many different ways to create a deficit, some more effective than others.

Here’s 3 Ways To Burn 300 Calories (don’t do #2).

1. If you’d like to create an additional 300 calorie deficit per day, you could simply skip your morning bagel (approx 300 calories).  It’s fairly simple to do, unless you have some weird affinity toward bagels like I do.

2. You could walk for an HOUR on the treadmill and create the same 300 calorie deficit.

3. You could do a 10 minute high intensity interval training workout and create the same 300 calorie deficit.

And here’s where things get a little more complicated than the numbers suggest.

In all three instances, you are essentially creating an additional 300 calorie deficit each day.  But, scenario #1 sucks, scenario #2 really sucks, and scenario #3 trumps them all – BIGTIME.

Why?

Well, first, let’s say that you decide to create your caloric deficit solely by eliminating calories in your diet.  By now, if you’ve been a follower of anything I’ve taught, you know that this will only result in some nasty hormonal consequences, leading to slowed metabolism and your body more or less cancelling out the very deficit you are trying to create by decreasing your metabolism.

As far as scenario #2 goes, there are several issues.  First, 60 friggin’ minutes to burn 300 calories???  That’s a LONG time to invest to burn less than a tenth of a single pound of fat (assuming that all calories burned are from fat, which they won’t be).  At that rate, if you wanted to burn a pound of fat, you’d have to walk for close to 15 hours.

Wow.

Count.  Me.  Out.

The second problem with scenario #2 is that there is virtually no “afterburn” effect, so once the session is over, so is your calorie burn–metabolism goes right on back to its slow ways.

Now, with the third scenario, you’re investing much, much less time, but have the added benefit of the “afterburn” or elevated metabolism for the entire day (and sometimes even into the next day).

Which brings me to the question — how are you burning your calories?

Are you trying to “diet” the pounds away?  Are you hoping to walk away 5, 10, or even 20 lbs — that will probably take you a few years (of walking).  Or have you embraced the power of intense exercise?

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

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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

“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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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.

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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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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An Off-Day Workout Boost

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-07-2012-05-2008

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If you’re looking for a little extra boost during your off-days, then here is a 10-exercise circuit that will help to rebuild and reconstruct your body, while doing so at an off-day intensity. This will ensure that you get that metabolism boost to burn more calories, but in a way that won’t impede your performance in the following day’s workout.

To start out you’ll do a simple bodyweight squat. Place your hands out in front and feet a bit wider than hip-width apart. Now, push your hips back and get nice and low, while keeping your back flat and your chest out. Then, drive up and repeat.

Next you will go down to the floor and do whatever rolling you feel is necessary. Whether it’s the tennis ball for your calves or the foam roller for your upper back or IT band along your legs – do whichever exercises you feel are necessary to get that soreness out.

Once you’ve finished with those exercises, grab your stability ball and go through the WYLIT exercises. With the “W” exercise, your arms are straight out in front of you and then tuck your elbows into your sides.

Right after, move into the “Y” exercise position. Keep your thumbs pointing up and use the muscles between your shoulder blades to lift your arms in this small movement exercise.

For the “L” exercise you will be performing an external rotation. Then into the “I” exercise where your arms are straight ahead and raise them upwards, getting that extension. Finish off the WYLIT with the “T” exercise by bringing your shoulder blades together, again in another small movement exercise.

After the WYLIT you’ll go to the ground for the stability ball hip extension and follow that up with the side plank. For the side plank, be sure to keep your body in a straight line and abs braced. Focus on getting back in tune with your body so that you can do all of these movements properly.

Follow the side plank with the regular plank exercise. This ab exercise will be a bit more difficult, having just completed the side plank.

After the plank, you’ll go right into a single leg hip-extension. So, with one leg up in the air, bridge your hips up, and then slowly lower back down. Squeeze your glutes and hamstring to come up. Be sure to really drive through the hip, and one way to do this is to push through the heel of the leg that is planted. Do all reps for one side and then switch over to the other.

Next, you’ll do some calf stretching for 30 seconds per side. By combining this calf stretch with the tennis ball rolling you will reduce the pain and stiffness in the calf area.

After calf stretches, you’ll grab a stability ball for a round of mountain climbers. To get in position, place your hands on the ball and your body in a straight line. Next, drive your knee up to your chest and then back down, alternating sides.

The last exercise is the stability ball jackknife. So, place your feet on the ball and your hands on either the ground or the bench and then tuck your knees into your chest.

So there’s another off-day workout that will restore and reconstruct your body to start performing at peak levels. You can rest a little bit after cycling through those exercises one time and then go through the circuit a couple more times. If you need to do a little extra activity to go along with this workout then go for it!

Get more sports specific athlete workouts at: http://www.TurbulenceTraining.com/workouts

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 the best fat loss workouts to burn fat, and build ripped six pack abs in less workout time than ever before.

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

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