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Pick up any Rag Mag and you are going to see something having to do with getting in better shape, thinner thighs, losing that gut, etc. Recently there has been a surge in the speed workout arena. “4 minute workouts promise to get you in the best shape of your life” “6 minutes to perfect 6 pack abs” “Better legs in 10 seconds or less” These are just a few of the headlines I have seen. The question is: Do they REALLY work? The answer, unfortunately, is not a simple Yes or No. The answer is Yes and No. The 4 minute workout is based on the Tabata Protocol. The basis of Tabata Training is 4 minutes of intense interval training. Tabata Training was created by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Without getting too technical, they wanted to see the difference comparing moderate intensity endurance (aerobics) and high endurance intermittent training (intervals their way) on VO2 max and anaerobic capacity. The protocol calls for an interval to be performed as hard as you can for 20 seconds and then recovering for 10 seconds and then repeating for a total of 8 sets or 4 minutes. It also requires that you perform as many repetitions as possible in the 20 seconds without sacrificing form. 4 minute workouts are done with different exercises using barbells, dumbbells, kettlebells or bodyweight exercises. The common denominator is that the exercise must utilize the whole body. Good choices for exercises are: mountain climbers, squat presses, many forms of push-ups and pull-ups, and lunges with a bicep curl. You get the idea. The point is to combine upper, lower, core and cardio training in one singular movement in order to get the most “bang for your buck”. So what did Mr. Tabata find out with his study? Moderate intensity group training programs produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups worked out 5 days per week. The low intensity group burned more calories over the course of their workout- almost twice as many. However, the high intensity group got 9 times more fat loss benefits for every calorie burned while exercising. High intensity training raises your metabolic rate, which causes you to burn more calories after you are done with your training and also causes you to utilize fat as a source of energy. It all sounds good. And if you utilize his principles it will work and it beats spending an hour on an exercise bike. Right? Not so fast. Tabata Training is a very advanced form of training. Your ability to perform high intensity training for 20 seconds with very little rest requires skill, experience, a mastery of form and some preparation. 4 minute workouts are not for the de-conditioned, or for anyone with a weak heart. I use them all the time with my clients, but not in every workout. Instead, I intersperse them with other movement patterns and different circuits. They are also meant to be done in conjunction with other 4 minute workouts. That means you do one 4 minute workout, wait 3-5 minutes, do another workout, wait another 3-5 minutes and do another. If you include a warm up and a cool down (both very necessary for this type of training), you will quickly end up with a 30 minute workout. The good news is after your first 4 minute circuit, you are probably pretty sweaty and more motivated to add in another one or two interval sessions. As a motivating tool, I think 4 minute workouts are great. The reality is 4 minute workouts are awesome. You should use ‘em, try ‘em, add ‘em to your routine. 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People love to look at the magazines in the checkout line. If they aren’t looking at a picture of a celebrity going through some life-altering train wreck, their eyes are glued to some body shot of the newest hunk or the current hottie. I have enjoyed working with celebrities and high-profile clients from all walks of life. I have worked with them one-on-one, where they only come to me for training. And I have also discussed philosophies and collaborated with trainers in New York and Los Angeles to find what works best. No matter what the style of teaching was, the programs all had the following things in common: 1. They focused mostly on big movements: Pushing, pulling, squatting, and walking lunges. 2. They used explosive, full body exercises: kettle bell swings, mountain climbers, up-downs, etc. 3. They utilized core involvement in every movement. 4. They involved a circuit training workout style. 5. They included interval training cardio with sprints. And the most important factor is the use of intensity as the main ingredient. Intense workouts always burn the most fat. Long gone are the days of low intensity workouts, where one spends hours in the gym and follows a meticulous diet. The workouts of today are efficient, precise, power-oriented and fun. Whether I am working with a mother of three, a famous actress, or a top athlete, my training is all about smarter workouts that are time-efficient and highly intense. This means that clients see fast results. Your workouts should be short, hard, and full body. If you’re spending hour after hour in the gym because you use a low intensity workout, all you are doing is wasting time. For example, think of those people you see who go over and do a set of straight bar chest presses (I hate this move by the way) then spend 8 minutes talking to the person next to them before they do the second set. Have you ever noticed that those people never look any different, even though they have been coming to the gym for years and years? You are smarter than that! So get out of the gym in 35 – 45 minutes or less. Never rest longer than 40 – 45 seconds between sets. Better yet, don’t rest at all. Just keep changing between core, upper and lower body. This way, two body parts rest while the other one works. 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I hope your enjoying your summer! Hard to believe we’re half way through another year. Seems like yesterday I was celebrating New Year’s Day at a friend’s house, watching football and playing about 4 hours of tennis. How are your resolutions going? July is a good time to reflect on those resolutions because the year is only half over. If you’ve wavered, stop now and go back over them. You can make all your resolutions become reality still, just do it! Have a fun, safe and happy 4th of July!
Here’s a good bicep and core routine. Both routines are a little hard to understand. Don’t be afraid to highlight, then print them to take to the gym, garage or wherever else your working out.
Biceps – perform 3 sets of the close grip chin-up followed by 3 sets of the dumbbell single arm isometric curl. Rest for 60 seconds after each set. Do as many chin-ups as possible in each set and complete 10-12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days between sessions.
Close grip chin-up – Grab a chin-up bar with an underhand grip, your hands about 6 inches apart. Hang with your arms straight, Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.
Dumbbell single arm isometric curl – grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, lower it. Complete the required reps while holding your left arm steady at the 90 degree angle. Repeat on the other side.
Abs
The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again.
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15 audio books

So if you cannot tell by the title, I am a big baseball fan, actually I love watching and playing sports. I love football, basketball, golf, and even soccer. I understand that sports are a pretty big deal in people’s lives. A lot of us were raised playing sports when we were kids, and even though we never made it to the big times, we still enjoy playing whenever we can, even if it is just softball. But even though we might never play in the big leagues, we can still train our bodies and workout like we are star athletes. Yes, we might not be talented enough to ever stand in the batter’s box against Tim Lincecum, or go toe to toe with Lebron James, but we can still take care of our bodies like they do.
There are three important keys that we need to take care of in our workouts, strength training, cardiovascular training, and flexibility/stretching. It is important that when you perform all these exercises that you do them properly, quality is better than quantity. If you can keep the proper form and do 15 repetitions of an exercise, then go for it, but if you cannot keep proper form you will risk injury.
Let’s start off with strength training. Obviously there are the normal and very effective workouts like push-ups, pull ups, bench press and squats, but try switching it up a little. Hit the dumbbells! There are so many strength exercises that you can do with just dumbbells, instead of doing the bench press with the bar, try doing it with the dumbbells, you will find that it can be more difficult because all your muscles are not only trying to push the weight up, but they are also having to stabilize the weight. Include the core in your weight training, that means do abdominal exercises, use medicine balls, exercise balls and cables to strengthen your core. You can avoid a lot of injuries by strengthening your core. Always try to find workouts where you not only have to lift the weight, but you also have to stabilize it. Building muscle helps speed up your metabolism and burns away that excess fat.
Secondly, do some cardiovascular training. This is your chance to be creative; there are so many ways to work out your lungs, heart and endurance. I know that many people do not like running on treadmills, or just do not like running in general. But running is so good for you. If you do not like treadmills then go run outside. If you have bad knees, join a gym that has a pool and do sprints in the pool. Go hiking, hiking is a great way to build endurance and strength, plus you getting to breathe fresh air. I like to get outside and do wind sprints, or get on a basketball court and run lines. There are so many ways to do cardio workouts, even if it just play the sport itself, like basketball, tennis, football, even racquetball. Have fun with it.
Last but not least, flexibility and stretching. I know it sounds weird, but if you are build muscle you have the risk of becoming stiff. That is why it is so important to find some type of stretch routine, it will help your muscles develop and you can avoid pulling a hamstring if you are stretching properly. Yoga, Pilates are pretty advance flexibility routines, but even if you can get a system down that challenges you, it will help a ton. Best Smartphone Software

Developing a strong functional core should be the goal of any serious athlete. Oftentimes people just want a ripped midsection simply for the aesthetic aspect of it but because just about every movement we make requires the muscles of the core some degree, focusing on this area of the body is extremely important for the overall functioning and health of your entire body. With the multitude of products on the market for working out the core it can be easy to forget that the only thing you need to strengthen this area of the body is, your body. Using only your body weight to stretch and strengthen your core may not seem as exciting as getting hooked up to the latest exercise gadget that promises you a ripped six-pack in no time at all, but the results are often much more impressive. Simply grabbing a space on the floor and using your body weight for some specific exercises can give you all the core workout you’ll ever need. One of the simplest and most effective body weight exercises for the core is the basic crunch. Just grab an empty space on the floor and lie down to knock out a few sets of this powerfully effective abdominal workout. By utilizing slight variations while doing crunches, you can twist or position your upper body to be able to hit all aspects of your abdominal muscles. Another effective body weight exercise for your core is planks. The basic plank requires you to support yourself using your forearms while keeping your back straight all the way down to your toes which are also used to support your body as you stabilize yourself and stay rigid, just like a plank. Holding a plank position for even as little as a minute can make even the most hardened body builder begin to shake uncontrollably. Stabilizing your core muscles and keeping your spine rigid while continuing to breathe throughout this exercise provides an incredibly intense core workout. Variations of planks exist so that there will always be something new to help train your core as you progress and become stronger. Lying leg lifts or scissors are another popular core exercise. These help to target the area of the upper thighs as well as the abdominals helping to strengthen a larger section of your core. These muscles will help to support your body through all types of functional movements and will give you increased strength in just about every exercise you perform. The core is not just about your abdominals of course so let’s not forget body weight exercises for your lower back like back extensions. One simple way to hit this area of your core is to lay down flat on your stomach with your legs extended and your fingers behind your head. Then, simply raise your shoulders and chest you inches above the ground and hold for a few seconds. This simple movement will work wonders for strengthening your lower back also tying in your glutes along with hamstrings and again help to develop a much stronger core using only your body weight. The examples above make up just a few of the multitude of exercises that you can do using only your body weight to stretch and strengthen your core muscles. Take some time to investigate some of the other ones out there that will complete theses few and make sure to add them into your regular core training regimen for a more complete core blast! http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.scottsdale interior design

When most people grab one of the cables machines in the gym they do so to hit their arms or chest muscles. The fact is cable exercises for your core can also provide some of the greatest exercise benefits of all. One fantastic advantage with cables is because cables don’t have a singular plane of motion and can move in any direction you choose, they are a great complement to any athletic exercise training program. Below are just five of the many exercises that you can do with cables to experience the phenomenal core workout. Half Kneeling Cable Rotations – any type of twisting motion will provide an excellent core workout and kneeling cable rotations are one of the best. Simply start out by getting down on one knee while keeping the other knee up like your were doing a proposal of marriage. Make sure your back is to the weight stack and grab the cable in both hands holding it to one side about chest high between your waist and your shoulders. Then simply twist your body away from the side that you are holding the cable handle on until you have performed at least half a rotation and then slowly stop and go back to the starting position. This exercise will work your entire abdominal and lower back region while also bringing into play lower body stabilizers of the pelvic hip complex. Standing Cable Rotations – this is a simple variation of the movement above where you will be standing instead of kneeling. Standing cable rotations will allow you to position the handle at higher or lower heights to hit different areas of your core. Keep in mind to do these exercises in the slow and controlled pace to avoid injury. Cable Crunches – perhaps my favorite type of crunch of all that I have tried is the basic cable crunch. Getting on your knees in a tuck position and while grabbing the cable with rope handle attachment overhead, simply lower yourself into a crunch position while holding the handles on each side of your head. Crunch your body down straight or with a twist ,bringing your chin almost to your knees and then returned to the starting position for required repetitions Weighted Cable Ball Crunch – for this exercise you will need to use an exercise ball. Position the ball in front of the weight stack and lay back across the top of the ball cautiously, while grabbing the cable handles that are connected in a lower position. Keeping your arms bent at the elbow simply curl your shoulders and chest upwards away from the weight stack while lifting the weight. Slowly lower your upper body until you reach the starting position. While lying on the stability ball, your core will have to work even harder as you challenge yourself to stabilize the body during this more difficult core workout providing even greater benefits for this core strengthening movement. WoodChoppers – woodchoppers are one exercise that does a really effective job of hitting the entire core. Standing with your back against the weight plates, hold one handle with both hands on your side against your hip. In one smooth motion, twister abdominals so your hands move in a diagonal pattern from the lower side of your body to high above your head on the opposite side of your body. Make sure your abdominals and lower back do all of the twisting and that you’re not pulling with your arms or shoulders. So the next time you’re in the gym, grab a pair of the handles on a cable machine and perform the exercises above in succession for an intense and extremely effective core workout. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.Business Logo Design

Every athlete that has ever looked in the mirror and flexed their bicep can identify with the alpha type personality that lives within each of us. We want to be better, stronger, and faster than anyone else. For those that look at working out not just as a hobby but more as a way of life then here is a workout specifically designed for you. First of all, just because you “think” you have an Alpha type mentality, don’t jump into the workout listed below unless you have some serious training and conditioning of 1-3 years under your belt. Jumping into the exercises that follow without being in pretty good shape may see you lying in a hospital sucking on an oxygen mask with needed high strength pain killers… certainly not the main goal of any alpha type workout fanatic. Okay, so you’re in pretty good shape and you’ve decided to proceed. Well, turn on your heart rate monitor and lace up your cross trainers because that’s the minimum equipment you’ll need to complete this high intensity workout. Warm-up Begin by warming up with a light dynamic stretch and fast walk to jog for about 4 to 5 minutes. Get the blood flowing to your extremities and warm-up those tight muscles. Calisthenics Next, ramp up your heart rate by doing some simple 15-four count windmills, hi jack-hi Jill’s, press-press flings to warm up shoulder girdle and jumping jacks for five minutes with no rest. As soon as you have completed these movements, get started on eight count bodybuilders. Again, with no rest, standup and began performing a set of 50 body weight lunge squat combos. As soon as you have completed the squats, knock a set of 25 push-ups. Repeat 2-3 times. Stairs Running stairs is the next exercise and if your thighs are beginning to burn because of the squats, it should be no limitation for you. You want to aim for a set of stairs that has about 30 steps to get the maximum effect. Running 2 stairs at a time up the steps at a medium to fast pace and once you reach the top, do a light jog down single steps to the bottom. Repeat this exercise for a total of three to 5 sets. Sprints Getting tired yet? Nah, alpha types don’t get tired, they just get pissed off. Good. Pissed off is fine, you can use that energy for the sprints you are about to do. Your body should be more than warmed up at this point so get ready to complete a high intensity interval sprints 5-10 reps. Sprint at your highest level of intensity for 20-30 seconds and do a light jog back to the starting point between each set. Once you have completed five-ten full sprints, begin jogging at a medium pace for about five minutes to allow your heart rate and breathing pattern to normalize. Core Get into a plank position and hold it for about two minutes. While most people would be shaking uncontrollably after about a minute, the body will adapt as you become stronger and allow several more advanced variations like the alternating foot raise technique. Repeat this exercise two more times aiming for 90 seconds and then 60 seconds for the last two sets. Add a set of alternating bicycles and super vee’s and this intense core workout will help you complete your exercise routine. As stated previously, this workout is not for the beginner. If you had difficulty completing the exercises as described, simply aim for improvement the next time around. There is no question that if you can get through this routine without stopping for long rest durations beyond the suggested,  then you truly are an Alpha type workout fanatic and your efforts will be rewarded with a lean ripped physique that will be the envy of everyone else who simply isn’t in your league. http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.Sitegrinder