North Vancouver Boot Camp - Workouts of the Week

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North Vancouver Personal Trainer Reveals Fat Loss Workouts That Melt Body Fat Fast

Can you do them? Leave a comment below and let me know.

Workout of the Day - May 25 '09

40 sec on, 20 sec off, as many reps as possible on each exercise, 4 rounds at each station then switch - 32 Minutes Total

Station #1 - Step-ups
Renegade Rows

Station #2 - Burpees
T-Push-ups

Station #3 - Jump Squats/Prisoner
Leg Raises

Station #4 - DB High Pull
1-leg Hip Extension



Workout of the Day - May 27 '09

50 sec on, 10 sec off Total Body Circuit - 30 Minutes Total

6 Total Rounds, as many reps as possible on each exercise

Exercise #1 - DB Squat to Curl to Press

Exercise #2 - Plank Walkups

Exercise #3 - Side Plank

Exercise #4 - Burpees with Push-ups

Exercise #5 - Leg Raises



Workout of the Day - May 29 '09

1. 30, 20, 10 - 10 Minutes Total

30 reps of each, then 20 reps of each, then 10 reps of each

Exercise #1 - Push-ups

Exercise #2 - Goblet Squats

Exercise #3 - Renegade Rows

Exercise #4 - DB Step-ups

Exercise #5 - Plank Pike



Workout of the Day - May 29 '09

2. 50 sec on, 10 sec off Total Body Circuit - 20 Minutes Total

4 Total Rounds, as many reps as possible on each exercise

Exercise #1 - Jump Rope

Exercise #2 - Hand Walkouts

Exercise #3 - Jump Squats

Exercise #4 - Cobra

Exercise #5 - DB Thrusters



Resurrect Your Body Back to Life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com

P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to see them. Tweet This

North Vancouver Boot Camp - Workouts of the Week!

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North Vancouver Personal Trainer Reveals Weight Loss Workouts To Rip Away at the Belly Fat

Workout of the Day - May 11 '09

3 rounds as fast as possible - 30 Minutes Total

Exercise #1 - Jump Rope x 1 min

Exercise #2 - Push-ups x 20

Exercise #3 - Walking Lunges x 30

Exercise #4 - Inverted Row x 20

Exercise #5 - Squat Hold on a wall x 45 sec

Exercise #6 - Plank x 1 min

Exercise #7 - Burpees x 5



Workout of the Day - May 13 '09

1. 50 sec on, 10 sec off Total Body Circuit - 25 Minutes Total

5 Total Rounds

Exercise #1 - 5 sec Squat Hold - 5 reps of Squat Jumps

Exercise #2 - Cross-body Mountain Climbers

Exercise #3 - Side Plank

Exercise #4 - Burpees

Exercise #5 - Knees to Chin



Workout of the Day - May 13 '09

2. 20 sec on, 10 sec off Total Body Circuit - 4 Minutes Total

8 Total Rounds

Exercise #1 - Plank

Exercise #2 - Jump Rope



Workout of the Day - May 15 '09

1. Max Rounds - 25 Minutes Total

Exercise #1 - Push-up with a 3 sec hold at the bottom x 10

Exercise #2 - Plank Pike x 20

Exercise #3 - Squat and Press x 15

Exercise #4 - Step-ups x 30 (15 each leg)

Exercise #5 - Knees to Chin x 30



Workout of the Day - May 15 '09

2. 30 sec on, 30 sec off Sprints - 5 Minutes Total

Exercise #1 - Stair Sprints



Resurrect Your Body Back to Life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This

North Van Personal Trainer - Weight Loss Workout

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North Van Personal Trainer - Weight Loss Workout

1. 10 reps each exercise - 30 Minutes Total

Max Rounds for time

Exercise #1 - DB High Pull

Exercise #2 - T-Push-ups

Exercise #3 - SB Rollouts from the knees

Exercise #4 - Wallball

Exercise #5 - Hand Walkouts



Resurrect Your Body Back to Life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This

North Van Fitness Boot Camp - Weight Loss Workout

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North Van Fitness Boot Camp - Weight Loss Workout

1. 50 s on, 10 s off Five-Exercise Circuit Training Workout- 25 Minutes Total

5 Total Rounds

Exercise #1 - Plank

Exercise #2 - Burpees

Exercise #3 - Upper Body Twist

Exercise #4 - Jumping Jacks

Exercise #5 - Leg Raises



2. 30 s on, 30 s on Two-Exercise Circuit Training Workout - 5 Minutes Total

5 Total Rounds

Exercise #1 - Jump Rope

Exercise #2 - Knees-to-chin



3. 30 s on, 30 s on Two-Exercise Circuit Training Workout - 5 Minutes Total

5 Total Rounds

Exercise #1 - Mountain Climbers

Exercise #2 - High Knee Run



Resurrect Your Body Back to Life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This

7 Exercises You DON'T Want To Do

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In the past, I’ve shared my top exercises for rapid fat loss and muscle gain, featuring a host of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (plank holds and rotational core exercises). These “many muscle” exercises provide the biggest bang for your buck during your workouts to generate maximum results in minimal time. Even better are total body exercises like a curl to squat to press or a squat thrust variation that takes the meaning of a whole body workout to a whole new level.

But, I think we’ll switch it up a bit today and focus on the exercises you DON'T want to add to your training routine...well at least NOT on a regular basis. The following list features movements that I never use (except for the leg press as there are some exceptions)- movements that deliver less than optimal results and flat our hurt people - movements that have far greater risk than reward:

The 7 Exercises You DON'T Want To Do

1.) Abs Machine



Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!

Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic - to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.

21st Century Training Upgrade: For rock hard, athletic abs focus on plank stabilization exercises like front, side, and back planks and ground based rotational core work like chops variations and upper body twists.

2.) Back Machine



Well, if I don't advocate the abs machine, how do you think I’m going to feel about the back machine? I mean this is an exercise you DON'T want to do for so a number of reasons.

First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.

Second of all, just like the abs machine, this exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles that should be worked at the same time.

Lastly, the way that most people perform this movement in such an out of control manner for speed just makes matters worse.


21st Century Training Upgrade: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine



A colleague of mine, BJ Gaddour, had a run in with this exercise. When he first started lifting weights as a stubborn 8th grader who did whatever it took to keep pushing his training loads up, he abused this exercise like few others.

He remembers maxing out the rack at 200 lbs and doing spastic sets of 20+ reps where the whole universal machine that the leg extension apparatus was attached to would shake like an episode of soul train.

Fast forward to his senior year in college as an over-trained football player who had 4 knee surgeries under his belt by the age of 22. Not too much fun, trust him on this. Exercises like this prematurely ended his football career he believes and limited his potential to be a great, healthy player, instead of a good, but injured player.

Here’s the bottom line with this exercise - it will potentially wreak havoc on your knees! The excessive compressions on your patella will without a doubt result in the brake down of articular cartilage which will in turn result in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine as best you can!

21st Century Training Upgrade: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.

4.) Fly Machine



If abused and not performed properly, this exercise can led to tears of the pec muscles and destroy your rotator cuff, so your best bet is to avoid this all together unless you are working with someone that knows what to look for and DOESN'T prescribe this exercise frequently.

Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.

21st Century Training Upgrade: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles or through years of a lack of activity and much sitting. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!

5.) Elliptical Machine



Here's the thing - if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless. But to be honest I rarely put a client on an elliptical and would MUCH rather start them walking on a treadmill.

Yes, it is a low-impact alternative to running on a treadmill (don't start with running as it's an advanced exercise that most peoples bodies are NOT ready for), but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.

Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.

Think about it - what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s much easier!

If you've convinced yourself that the elliptical is a good option because you have bad knees. Try this: perform a ton of corrective stretching and self-massage on your front/inner/outer hips and thighs to improve my tissue health, and work on hip and ankle mobility to take pressure off of your knees so that you can get back to running pain-free or doing whatever it is you enjoy doing pain-free.

At the end of the day, if you can read a magazine while on an elliptical or on any piece of equipment for that matter, how much benefit do you really think you will get from this in regards to changing the way you look and feel?

21st Century Training Upgrade: For optimal results during your cardio training, you must focus on intervals. They are more effective AND efficient for your time and burn more body fat for hours and hours AFTER you finish than aerobics and also result in greater improvements in overall conditioning than long, slow cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a upright, stationary bike.

If you need to rock your cardio equipment-free and/or at home or on the road, use body weight based exercises like jumping jacks, stationary running, split jumps, etc.

Click the link below to see a bunch of cool body weight based cardio workouts you can do anywhere using the Continuous 30’s soundtrack:

Body Weight Cardio Workouts

6.) Abductor/Adductor Combo



Women all over the world seem convinced that this exercise can some how help them rid themselves of the thunder thigh/cellulite situation.

Have you ever asked: “What exercises can I do to get rid of this flab inside my leg?”

Come on now, you know that spot reduction is a myth by now, right? [Note: there is statistical significance to it but in the real world it doesn't amount to much]. Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that toned musculature everyone wants to see so let it go.

So the first thing you need to do is clean up all of the junk carbs in your diet and start consuming lean proteins, healthy fats, and fruits and veggies while plugging water like a fish.

Then you need to get off this machine and get real with a total body workout!

21st Century Training Upgrade: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side plank variations, and any and all single-leg exercises, especially lateral lunges. A good lateral lunge is the Valslide Lateral Lunge that simultaneously stretches and strengthens your hip musculature.

For more Valslide exercises, check out:

Valslide Exercises

For more great resistance band exercises, check out:


Band Exercises

7.) Leg Press Machine



It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press - they get to lay or sit on their behinds depending on the exact type of leg press machine being used. [Note: there are a few exceptions to this rule so its not that this exercise is completely bad however it can be dangerous is not done properly as some people will go to low and thus round their lower backs exposing their discs to a herniation or bulge.]

If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!

But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get sub par results form their workouts.

The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts (as mentioned above). People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.

Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended ;)

21st Century Training Upgrade: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.

You’ll notice one common trend among all of these exercises listed above: they all involve MACHINES!

Get off those machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50 ;)

Resurrect your body back to life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com

PS - What other exercises do you see people doing in the gym that make you cringe? What other exercises do you absolutely not like? What exercises have gotten you (or people you know) hurt in the past? Please share your personal experiences by posting a comment to this blog post, thanks! Tweet This

Personal Trainer North Vancouver - Weight Loss Workout

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Personal Trainer North Vancouver - Weight Loss Workout

1. 50 s on, 10 s off Five-Exercise Circuit Training Workout- 25 Minutes Total

5 Total Rounds

Exercise #1 - Wallball

Exercise #2 - Push-ups

Exercise #3 - Side Plank

Exercise #4 - Inverted Row

Exercise #5 - Plank



2. 20 s on, 10 s off Two-Exercise Circuit Training Workout - 4 Minutes Total

8 Total Rounds

Exercise #1 - Jump Rope

Exercise #2 - Squat Thrusts



Resurrect Your Body Back to Life!

Tyron

Personal Training North Vancouver Programs
http://www.MakersBody.com

Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This

North Vancouver Personal Trainer Reveals Why 95% of People DON'T Lose Fat

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Why is it that only 5% of people get what it takes to see real results whereas the other 95% are just bumping along in the gym week after week doing a "Get in Shape" Program and not doing a true Fat Loss Program and elicits real results?

A fellow boot camp instructor in Vermont, Ben Warstler, wrote an interesting article on why this is and the difference between fat loss versus every other exercise and nutrition program.

Find out what they are and how you can avoid being part of the 95% by clicking the link below:

http://www.bensbootcamps.com/blog/?p=799&cpage=1#comment-89

Resurrect your body back to life!

Tyron

North Vancouver Personal Training Programs
http://www.MakersBody.com

North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This

North Vancouver Boot Camp Workout to Flat Abs and to Lose Weight

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North Vancouver Boot Camp Workout to Flat Abs and to Lose Weight

1. Six-Exercise Circuit Training Workout - 15 Minutes Total - 5 rounds

Exercise 1 - Jump Squats x 30 sec

Exercise 2 - Mountain Climbers x 30 sec

Exercise 3 - Jumping Jacks x 30 sec

Exercise 4 - Plank x 30 sec

Exercise 5 - Jump Rope x 30 sec

Exercise 6 - Push-ups x 30 sec

Repeat 4 more times without rest

2. Three-Exercise Circuit Workout - 4 Minutes Total - 2 rounds

Exercise 1 - Squats x 30 sec

Exercise 2 - Squat Hold x 30 sec

Exercise 3 - Jump Squats x 30 sec

Rest x 30 sec





Resurrect your body back to life!

Tyron Tweet This

North Vancouver Personal Trainer Boot Camp Workout to Burn Fat

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North Vancouver Personal Trainer Boot Camp Workout to Burn Fat

1. Three-Exercise Circuit Training Workout - 15 Minutes Total - Goal = 10 rounds

Exercise 1 - Jump Rope x 60

Exercise 2 - Bench Jumps x 10

Exercise 3 - Inverted Rows x 10

2. Four-Exercise Circuit Training Workout - 15 Minutes Total - Goal = 6 rounds

Exercise 1 - Push-ups x 10

Exercise 2 - Plank Pike x 10

Exercise 3 - Run up to level 4

Exercise 4 - Squats x 20





Resurrect your body back to life!

Tyron Tweet This

North Vancouver Personal Trainer Reveals What It Takes To Lose Fat

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This is probably a question most, if not everyone, want to know as most are not even getting the results they want and fewer are keeping the results they get.

A fellow boot camp instructor in Vermont, Ben Warstler, wrote an interesting article on what it REALLY takes to lose fat and I agree with him in regards to this one thing. I'm not as strict as him in the area of eating 5 meals per day, but the over all idea of what he's talking about is absolutely KEY!

Click the link below to see if you are following this key:

http://www.bensbootcamps.com/blog/?p=766

Resurrect your body back to life!

Tyron

p.s. If you want to get started, check out North Vancouver's Resurrect Your Body Boot Camp by visiting http://www.ResurrectYourBodyBootCamp.com and get a FREE 1-week trial. Tweet This

North Vancouver Personal Trainer Reveals Why Women Have It All Wrong!

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The article below by Rachel Cosgrove sums up what I've been TRYING to do (and in fact doing successfully) for a few years now with my female clients to teach them HOW to train and how NOT to train. Note: these principles apply to male and female alike.

If you know of a female that wants to lose fat, change the way she looks, feel better about herself, and get results that LAST...forward this blog post to her. She'll be happy you did :)

Women have it all wrong!
By Rachel Cosgrove

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you'll notice none of them have the body most women want.

The problem is that most personal trainers haven't figured it out yet either. They get a female client who hires them to change their body and they think, "Oh man...another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps..." Most trainers don't realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.

Weight Loss Program the average woman does:

* Endless hours of cardio or aerobics classes
* Avoids strength training because she doesn't want to get "big and bulky" or maybe she uses some rinky dink pink dumbbells to "tone" for lots of reps
* Cuts back her diet to practically starve herself
* Focuses on the scale weight and a number she wants it to say


What works about this plan: NOTHING!

What is wrong with this plan: EVERYTHING!

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she'll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.

Weight Loss Program the average Women SHOULD do:

* Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
* Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
* Fuel their body with healthy food every couple hours getting their metabolism revving.
* Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.


What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!

What is wrong with this plan: NOTHING!

To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.

Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren't lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don't know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.

Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we "can't" do, rather than what we can do. Women grew up doing "girl" push ups, because we were told we "can't" do actual push ups or hanging from the bar instead of a chin up because girls "can't" do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women "can't" run a marathon, and that was only in the 70's, not that long ago. Women "can't" lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not.

We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting "can't" enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!

For more information...

In this live seminar with Rachel Cosgrove, filmed at the Perform Better Rhode Island Summit - she shares her tips for getting great results from the female training population:

*Convincing female clients to embrace heavy strength training

*How to explain the importance of correct metabolic training and implement smart protocols

*Increase motivation through the power of social support

*Key differences in the psychology and physiology of training males and females

*Increase results by using an Athletic approach to program design

*The "Crab Theory" and other insights into the female mind

Pick up the DVD here: Training Jill Not Jack!

PS- For a FREE 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342, email us at ResurrectYourBodyBootCamp@gmail.com, or visit us at http://www.ResurrectYourBodyBootCamp.com. Tweet This

Is Your Weight Loss Sabotaged? North Vancouver Personal Trainer Shows You What To Do

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Weight loss plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.

The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I'm talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).

In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I'm talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people's body weight set point.

This is important so I want to make sure I'm explaining it clear enough so here's an oversimplified example.

You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.

It doesn't work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.

What is the driving force behind this? Here are some candidates are:

* Changes in body weight
* Changes in Leptin
* Changes in Insulin
* Changes in Thyroid Hormones
* Depletion of Fat Stores

Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.

The answer?

Exercise combined WITH diet.

This seems to help - but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.

If you are currently stuck at a weight loss plateau, you need to break your body's set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.

Here's what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body's set point.

Maintain your new weight for 4 weeks (this is ideal - if you can't go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body 'thinks' that is the new normal.

Resurrect your body back to life!

PS- For a free 1-week trial to Tyron's North Vancouver Boot Camp and experience some of the best personal training in North Vancouver, please call us at 604-626-2342 or email us at ResurrectYourBodyBootCamp@gmail.com.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1). Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (http://www.warpspeedfatloss.com/yes.php?offer=tyronp&pid=1) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time. Tweet This

North Vancouver Personal Trainer Gives You 2 Exercise and Diet Tips to Live By

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If you want to get lean and stay lean for life, these 2 exercise and diet tips below ultimately sum up what all of us need to do to accomplish this.

Keep it simple because… simple works!

TOP 2 EXERCISE TIPS













1. Invest in a Whole Body Workout
This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. A good whole body circuit that I like to use in my North Vancouver Boot Camp is alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.
Check out this post for a great whole body workout that you can do at home: http://tyronpiteau.blogspot.com/2009/03/for-bride-to-be-bridal-fitness-workout.html

2. Harness the Power of Intervals
Interval training is scientifically proven to burn more body fat than ordinary exercise and elevates metabolism for up to 36 hours following your workout (researchers stopped measuring at that time so essentially it could be longer). Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike or for body weight cardio exercise that you can do at home like running in place, jumping jacks or burpees (a favourite of clients).

TOP 2 DIET TIPS













1. Eat Early and Often
Eat immediately upon waking and then every two to four hours to put yourself in fat burning and muscle feeding mode. By continuously fueling your furnace, and eating some protein (meat, fish, eggs, cheese, nuts, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

2. Think Fiber First When Consuming Carbs
Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit other carbohydrate consumption (bread, potatoes, rice, pasta) to within 1-3 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules CONSISTENTLY and you will have a body that'll please you. Remember: it doesn't have to be hard so keep it simple.

Resurrect your body back to life!

Tyron

PS. Visit the link below to get your FREE 1-week trial and experience some of the best workouts in North Vancouver.

http://www.ResurrectYourBodyBootCamp.com

PPS. Please forward this blog post to anybody that you know who can benefit from it! Tweet This

How Fasting WILL Help You Lose Fat

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A colleague of mine in Ontario has an interesting concept when it comes to losing fat and he calls it Eat Stop Eat, which is basically intermittent fasting through the week.

He wrote a short article that I want to share with you to show you the MANY benefits of fasting and how it WILL help you lose fat particularly if you have hit a fat loss plateau.

See his post below.

It is a common misconception that the goal of a great diet program
is only to help you lose weight. This is wrong the way to view dieting. A great diet program should make sure the weight you lose is all fat, and this is the goal of Eat Stop Eat.

I spend my mornings catching up on my reading. This usually
involves a nice hot cup of coffee and a desk full of research
papers.

Lately, I've found that there is more and more research
being published that supports the science behind the Eat Stop
Eat lifestyle.

Just the other day I came across a very interesting
study in Acta Physiologica Scandinavia - The journal of the
Scandinavian physiological society. In this study the effects of a
3-day fast on human metabolism was examined.

The authors found the typical benefits that are associated with
fasting:

No decrease in Energy Expenditure - metabolic rate DID
NOT slow down

A decrease in RQ - indicating an increase in fat burning

Increased blood flow - some very impressive numbers, (I challenge
any "Nitric Oxide" supplement to show this kind of data!!)

Decreased blood insulin levels - Considered to be one of the
major health benefits of fasting

Increased glucagon levels - more reliance on body fat as a fuel
source

Increased Growth Hormone levels - If you have read Eat Stop Eat
then you know that I think this is one of the major keys behind the
benefits of fasting

Increased noradrenaline - More fat burning hormones

No increase in cortisol - No reason to think that muscle is being
broken down

One of the major things that caught my eye in this paper was a
great graph showing the change in fuel sources that were fueling
metabolism.

The first thing I noticed in this graph was that the amount of
calories being burned during a fasting day and a non-fasting day
are roughly the same (about 2000 Kcals), however during fasting a
lot more of these calories are coming from fat. And, since the
subjects were not eating any fat while fasting, this fat must have
been body fat.

Another interesting finding was that the majority of this fat was
stomach fat.

While I do not recommend fasting for 3 days straight (I prefer
24 hours, going from dinner one night to dinner the next night), this study does add evidence to the idea that fasting can be an effective method of reducing calorie intake and increasing fat burning without negatively effect metabolic rate, or muscle
mass.

After thoroughly reviewing this study I'm more convinced then ever that the Eat Stop Eat lifestyle is the easiest way to lose weight, and to make sure that the weight you lose is all fat.

Brad

Remember, if you want to learn more about Eat Stop Eat, you can
check it out here ==>Eat Stop Eat

Reference:
Gjedsted J, Gormsen LC, Nielsen S, et al. Effects of a 3-day fast
on regional lipid and glucose metabolism in human skeletal muscle
and adipose tissue. Acta Physiol 2007, 191, 205-216.

PS. Start with 1 day per week. Have dinner and then don't eat again until dinner the next night. This is what I do. Throughout the day drink water, tea, and have a piece or two of fruit if you need it. I also have a greens drink twice during the day. Tweet This

Stay Lean When Travelling With These 10 Travel Fitness Tips

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If you struggle with your weight, you have probably found the most difficult times to be when traveling or on vacation. You may be like most people in that you let your health and fitness regress when on the road. It's too easy to tell yourself "ah what the heck, I’ve been really good, now it’s time to let loose!” I know as a personal trainer and boot camp instructor in North Vancouver how many other fitness enthusiasts out there battle the dangers that travel can pose to one’s midsection.

As you can agree with me, it can be upsetting to bring back vacation memories in the form of unwanted fat storage in trouble spot areas that makes you feel sluggish, bloated, and unattractive.

Today I am going to share my top 10 travel fitness tips to help you maintain your overall health, performance, and body composition when away from the structure of home:

1.) Commit to Performing Short 10-20 Minute Maintenance Workouts First Thing In The Morning Each Week

Don't let time be an excuse. You can squeeze in at least 10-20 minutes before you start your day. Trust me on this - this brief workout first thing in the morning will set the tone for the rest of your day. Besides being your energy pill to attack the day with vigor, this workout can serve as some damage control if you to decide to indulge in some foods that deviate from your nutrition plan. But they key is to do it first thing in the morning because I personally guarantee you that’s the only time you can count on getting it done when enjoying the sights and sounds of vacation.

2.) Use Body Weight and Resistance Band Exercises That You Can Do Anywhere

All you’ll need is your body and one resistance band to get the job done. During maintenance weeks for my boot camp clients, I highly recommend they do something whether its the Rapid Fat Loss Cardio Program they receive when they sign up. Another possibility is to use mostly bodyweight-based exercises with the exception of some resistance band exercises to get that pulling component in since it is often very difficult to access body weight rows and pull-ups when on the road.

Bodyweight-based exercises allow for some much needed rest and de-loading for the muscles and joints.

3.) Build Your Own Vacation Workouts for Fun

Let’s face it- working out with intensity can get old real fast! So, if you are wanting to be fit and look and feel good for the long run, you better find a way to mix things up as often as possible with your workouts to keep yourself motivated.

Being on vacation can allow for this as you can typically access a host of unique training locations and equipment! Maybe hit the beach and alternate between intervals of sprints and body weight strength exercises so that you can burn fat and get some Vitamin D in at the same time. Or hit up the local park and do a playground style workout using benches, monkey bars, etc. Let your mind wander and most importantly have fun deviating from the typical structure of your at home workouts!

4.) Bring Portable Fat-Burning Snacks

This may very well be the most important tip of all. At home, we all choose the foods that are most convenient, affordable, and accessible, which is why meal planning and preparation is so critical to being lean year round and why I emphasis it in my Rapid Fat Loss Nutrition System. This becomes especially important when traveling because the food choices can often be even worse for your body and being unfamiliar with your surroundings means you can’t always lean on the trusty fallback options that you can at home.

Here's a list of go-to lean traveler foods that you may want to use to maintain your fitness:

- Mixed raw nuts (almonds, cashews, pistachios, pecans, walnuts, etc.)
- String cheese
- Protein Powder and/or Amino Acids
- Organic Deli Meat (unsweetened, low in salt)
- Fruit and Raw Veggies

Use these fat-burning, muscle-building foods to stay full and leave less room for all of the other junk food options that surround us all on a daily basis.

5.) Perform 30-60 Minutes of Daily Activity

Don't let a vacation turn you into a sloth. Rather, be the lean traveler who looks to be active whenever possible when on vacation to keep your body in check.

Look to walk as much as possible, sign up for local trips and excursions, and engage in some recreational sports with your travel buddies. Almost all of us naturally increase our caloric intake on vacation, so it is critical to intentionally maintain or increase our activity levels to offset the potential weigh gaining hazards that come with travel eating.

6.) Perform Daily Corrective Stretching and Self-Massage

I know this one may be a bit of a stretch, pun intended however we do tend to pay less attention to the small details that keep our bodies safe and pain-free year round when on the road. To keep your muscles, and thus your joints, healthy, it is critical to still do some daily flexibility work and foam rolling.

Keep it simple. Bring either a half foam roll, a tennis ball, and/or a rolling pin in your suitcase for all of your self-massage needs. Try to get in at least 5-10 minutes of some combination of rolling and stretching first thing in the morning and before bed for best results, however try to aim for at least once per day.

7.) Don’t Worry About Being Perfect All of the Time

My boot campers train with me for 4 weeks at a time with short 1 week transition periods throughout the year. In total, they are in full boot camp mode for 41 out of the 52 weeks each year.

What I try to instill in my campers is working hard and eating clean and healthy during those 41 weeks that we are together to allow for the desired flexibility during the 11 weeks that we are not. In other words, my clients move to maintenance mode during off weeks allotting themselves to eating a little more outside of the eating plan, performing a few short maintenance workouts each week, and focusing more on improving flexibility and tissue quality.

Bottom line, perfection most of the year allows for the desired flexibility at the times when you want it the most!

8.) Plan Your Reward Meals in Advance

Let’s not forget that you don’t need to be perfect and eat like you're training for the Olympics when on vacation. After all, the occasional indulgences are a part of living the good life we were designed to enjoy - especially those treats that are unique to certain travel hot spots. But, it is key to at least plan and prepare for them. In other words, I have found most people can allot themselves 4 free meals per week (or 10% of their weekly meals) and still maintain their results.

A free meal, cheat meal, or as some call it a reward meal, is basically a meal that deviates from ideal nutritional guidelines, but in moderation. This means that you eat the same healthy foods that you typically eat plus any other foods you may desire until you are satisfied, but not stuffed!

By planning out your 4 free meals in advance and eating well at all other non-free meals you will best put yourself in a position to maintain your frame.

9.) Limit Alcohol and Empty Liquid Calories

This may be one of the hardest tip to sell because of how indispensable alcohol can be for some people who want to have a good time and wind down while traveling. The reality is alcohol not only stops fat burning in its tracks, but it actually promotes fat storage. Alcohol also lowers inhibitions and opens the door to host of junk food cravings that will further set you back.

Plus, many alcoholic drinks contain high calorie sugary mixes that further tip the proverbial scale in the wrong direction so to speak. Consuming 2-3 alcoholic beverages per day could easily result in an extra 500 calories per day that would in theory result in at least one pound of fat gained in a week’s time just from booze alone. Not something you want, especially after working so hard to get it off!

In general, limit, if not eliminate, empty liquid calories since they provide no nutritional value. Rather, enjoy whole foods that actually give your body some nutrients and fill you up. If you must, try to limit alcohol consumption to 1 drink at most per day and at best 1-2 drinks (or ideally less) per week while on the road.

10.) Bring Your Supplements

Not to beat a dead horse here, but again, just because you are away from home doesn’t mean that you should abandon all of those healthy habits you have worked so hard to establish.

Take your daily multi-vitamin and fish oil supplements with you so that I can keep taking them every morning religiously. You may also want to bring protein powder and/or amino acid formulas so that you always have access to some high quality protein every 2-4 hours to best keep all of your hard earned lean muscle mass. This is especially important when traveling to any locations around the world that do not have as much animal protein (which contains essential amino acids) in their diets.

These 10 travel fitness tips will without a doubt allow you to “travel light” so that you can come back from your trip with souvenirs other than blubber and cellulite ;)

Resurrect your body back to life!

Tyron Tweet This

Omega-3s vs. Body Fat

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When talking with clients about nutrition, no matter what their goals or desires are (weight loss, weight gain, general conditioning, etc.) I ALWAYS recommend they take an omega-3/fish oil supplement.

The response I usually get goes something like this, "Ahhh fish oil, are you serious?"

Absolutely! Out of the 4 essential supplements I recommend, this is number 1!

What people don't understand is that omega-3 fatty acids, apart from the benefits listed below, play a part in fat loss. Yup you read that right. A fat that helps you lose fat! Sounds backwards I know, but hear me out.

Just a few benefits to these oh-so-important oils:

-Decrease systemic inflammation (thus possibly warding of heart disease, asthma, arthritis, macular degeneration, and a host of other diseases or maladies).

-Increase utilization of fat stores from the adipocytes.

-Increase serotonin levels (the happy neurotransmitter). Therefore, fish oils will decrease incidence of depression, anxiety, panic attack, and reduce carbohydrate cravings.

-Fish oils will improve your cardiovascular risk profile by lowering VLDL, triglycerides, homocysteine, fibrinogen, and increasing HDL levels. Combining fish oils with plant sterols will improve lipid levels even more than either alone.

-Fish oils can also decrease blood pressure by several mechanisms. These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by fish oils (a 19% reduction was seen with natural, stable fish oils and just 4% with a highly purified fish oil).

-Fish oils are a great stress fighter. Supplementation with omega-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine, and norepinephrine (catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming fish oils on a regular basis.

-Decrease muscle soreness.

-Decrease incidence of tendonitis.

-The possible destruction of existing cancer cells, in addition to possibly thwarting metastasis.

-Fish oils turn on the lipolytic genes (fat burning genes).

-Fish oils turn off the lipogenic genes (fat storage genes).

Omega-3s, like those found in EFA Icon, burn body fat in 3 different ways. First off, they allow the body to burn fat in situations where fat burning is turned off, such as after a high-carb meal or after high-intensity exercise (where the body preferentially burns glycogen). Note: although high-intensity exercise leads to a decrease in fat burning WHILE exercising, it does lead to more fat loss AFTER training as your body relies more of fat calories for energy than sugar, which is the key.

Secondly, high amounts of omega-3s increase insulin sensitivity. If your body is sensitive to insulin, less insulin is produced after a meal, which means less fat is stored. Similarly, if the body is sensitive to insulin, and the hormone is properly managed, more stored fat is released and incinerated each day.

Thirdly, omega-3s increase the heat of your cellular "furnaces", which are otherwise known as the mitochondria and the peroxisomes. Omega-3s make these organelles burn more and more energy, thus turning you into a fat-burning machine.

There's also evidence that omega-3s might also increase the amount of leptin produced by the body (high leptin means decreased hunger and an increased metabolic rate).

So don't put it off another day.

Check out EFA Icon by clicking the link below.
http://tinyurl.com/b3ta6n

Don't make it harder on your body to burn fat, let fish go to work for you!

Resurrect your body back to life!

Tyron

www.ResurrectYourBodyBootCamp.com

PS. Next boot camp starts Monday March 16, get your FREE week at:
www.ResurrectYourBodyBootCamp.com Tweet This

For The Bride To Be - Bridal Fitness Workout

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This program is specifically designed for the bride-to-be who’s looking to get in the best shape for the day she says “I Do!” Not only will this program do wonders to your midsection but it will also build a pair of sculpted arms and shoulders, the perfect physical accessories for your strapless or sleeveless dream wedding dress.

You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on either Monday, Wednesday, and Friday OR Tuesday, Thursday, and Saturday). The beauty behind these whole body workouts is that they use total body exercises that work your arms, legs, and abs at the same time. The result? Maximum fat loss and lean muscle growth so that you lose inches in AND add definition to all of the right places. Plus in the comfort of your home you'll be able to perform the bonus cardio interval training workout using body weight cardio exercises. Time to resurrect your body for the big day!

The Official Bridal Fitness Workout

Workout A

- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise
1 DB Curl + Squat to Press
2 Single-Leg Hip Extension Hold + DB Chest Press Combo
3 DB Swings
4 Single-Leg Wall Sit + DB Curl to Press Combo
5 DB Push-up Rows

Note - Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS - Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Stationary Running

For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):



The Official Bridal Fitness Workout

Workout B

- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise
1 1-Arm DB Sumo Deadlift + Curl to Press
2 DB Squat Thrust + Push-up
3 DB Alternating Lunges + Curl to Press
4 DB Alternating Single-Leg RDL + Row
5 DB T-Push-ups

Note - Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS - Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Ice Skater Jumps

For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):



Tyron

http://www.ResurrectYourBodyBootCamp.com

PS. Just a reminder that our next boot camp starts March 16 so sign-up for your FREE trial at www.ResurrectYourBodyBootCamp.com Tweet This

10 Research Proven Weight Loss Tips

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Get your FREE 10 Research Proven Weight Loss Tips E-book by clicking the link below.

http://www.MakersBody.com/WarpSpeedFatLoss.html

Resurrect your body back to life!

Tyron

PS. If you haven't been out to boot camp before, you gotta check it out...and what do you have to lose (except for unwanted body fat ) as you get to try it out for an entire week FREE!

To get started, click www.ResurrectYourBodyBootCamp.com Tweet This

Quickie Workout for You When Time is of the Essence

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So, I am going to lend my expertise in this regard to cut your workout routine by more than half to keep you on track in case any last minute issues may arise. I personally guarantee this will not only help you maintain, if not increase, your current strength and conditioning level. And I am going to go ahead and further simplify the process for you by designing body weight based workouts involving nothing more than resistance bands and dumbbells that can be done in the comfort of your home or office. Furthermore, every workout will start “outside in” by first recognizing how much time you have to workout each day and then matching the appropriate workout for that time frame.

The Quickie Workout When Time is of the Essence

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some recreational activity or go for a brisk walk anytime you can get

If you have 20 minutes to workout:

Strength Workout - Continuous Work: Perform two different 10-minute work zones. For work zone 1, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time.

For work zone 2, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout - Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

For a shorter 10-minute workout: Cut each workout in half

For a super short five-minute workout: Cut each workout in quarters

Go get 'em!

Tyron

http://www.ResurrectYourBodyBootCamp.com Tweet This

Is Cholesterol Really Killing You?

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Lets put an end to the whole cholesterol debate and find out what's really going on.

My friend and colleague, Vreni Gurd, BHK, CHEK 3, shares what HDL and LDL cholesterol is and what the real culprits are in heart disease and clogging of the arteries.

HDL and LDL - good and bad "cholesterol"?

High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL) are PROTEINS, not forms of cholesterol, contrary to popular belief. Cholesterol is cholesterol. There are NOT different forms of the cholesterol molecule.

Is it logical to think that our bodies would manufacture a substance in order to give us a disease? Of course not. Yet many of us are worried about our cholesterol levels, something our body manufactures regularly. Cholesterol is a waxy substance that is the precursor to many of our hormones, including testosterone, estrogen, progesterone, cortisol, pregnenalone and DHEA. Cholesterol is an antioxidant, sopping up free radicals, and is also a very important part of cell membranes, so as our cells die (blood cells, skin cells, bone cells, muscle cells etc.), cholesterol is needed to make the membranes of the replacement cells. Considering we replace about 2 million blood cells each second, it becomes obvious that cholesterol is vitally important, and we would not survive without it. If tissue is damaged, more cholesterol is needed to repair and replace the damaged cells with healthy ones. No wonder it is so important that our liver can easily manufacture cholesterol.

So, if LDL and HDL are not cholesterol, what are they? They are proteins that act as transportation vehicles that carry the cholesterol to the various locations in the body, just like a bus carries people to wherever they want to go. Cholesterol is fatty, and needs to travel in a watery medium (blood), so protein carriers are necessary to make the cholesterol water soluble. The passenger is the same (cholesterol), but the bus (protein) is different, depending on the direction the cholesterol is traveling. Would we call Harry and John "bad people" when they happened to be traveling in a mini-van shuttle, and "good people" when they happened to be traveling on a large bus? The idea is absurd. Yet, this is what we do to cholesterol. LDL proteins (so called "bad cholesterol") carry the cholesterol from the liver out to the tissues, and HDL proteins (so called "good cholesterol") carry the cholesterol from the tissues back to the liver. Contrary to popular belief, HDL proteins do not rid the body of the cholesterol at all - they simply return it to the liver for recycling, so it can make its next trip out on the LDL bus.

The difference between High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL) is the size and density of the molecule, with HDL molecules being larger. The smaller the molecule, the more likely it will get stuck or caught in the gap junctions between arterial cells etc., where they then oxidize, causing inflammation, which begins the artery-narrowing process. Our bodies also make VLDL (Very Low Density Lipoproteins) which also carry cholesterol but in lesser amounts per molecule due to the much much smaller size, and these molecules are far more likely to get caught along the walls of the arteries than LDL. If the LDL molecules are of normal size, they don't get stuck. They just do their job as they should. People are rarely tested for their VLDL levels, yet this along with triglyceride levels are much more predictive of cardiovascular disease than total cholesterol. So, it is not the cholesterol that is the problem, but the size of the protein carrier.

Can you do anything to control the size of the protein carrier? Yes. Diet is very important. And do you think it is lowering saturated fat and cholesterol intake that will make the difference? No. As it turns out, the higher the easily digestible carbohydrate intake (sugar, flour, processed grains - no, rice cakes are NOT healthy!), the more the VLDL proteins made (the smaller ones that are more likely to get stuck) which greatly increase one's risk of cardiovascular disease. Sugar and flour products also increase glycation and Advanced Glycation Endproducts (AGEs), which causes arterial inflammation, also known to increase cardiovascular disease risk, and sugar and flour increase insulin secretion, which increases sympathetic load, increasing blood pressure, another risk factor for heart disease. There is simply nothing healthy at all about quickly digested carbohydrates like processed sugar, flour and processed grains (puffed wheat etc.), and until we stop eating them, the scourge of modern degenerative diseases won't abate.

Please do keep the comments coming on my blog at http://blog.wellnesstips.ca/blog/index.php/.

Related tips
High Cholesterol does NOT cause heart disease
Cholesterol, heart-disease mortality, and cholesterol-lowering drugs
Another "healthy-heart guide" that got it wrong
Dealing with inflammation and inflammatory conditions
Sugar, the disease generator
How we become over-fat
Obesity, Type 2 diabetes and heart disease - what does history tell us?

Taubes, Gary Good Calories, Bad Calories, Challenging the Conventional Wisdom on Diet, Weight Control, and Disease Alfred A. Knopf, New York, 2007.

Rosedale, Ron MD The Cholesterol Lie: What your doctor doesn't know. YouTube Video

Gardner CD et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77.

Kraus R.M. Atherogenic lipoprotein phenotype and diet-gene interactions. J Nutr. 2001 Feb;131(2):340S-3S.

Dreon DM, Fernstrom HA, Williams PT, Krauss RM. Reduced LDL particle size in children consuming a very-low-fat diet is related to parental LDL-subclass patterns. Am J Clin Nutr. 2000 Jun;71(6):1611-6.

Dreon DM, Fernstrom HA, Williams PT, Krauss RM. LDL subclass patterns and lipoprotein response to a low-fat, high-carbohydrate diet in women. Arterioscler Thromb Vasc Biol. 1997 Apr;17(4):707-14.

Dreon DM, Fernstrom HA, Williams PT, Krauss RM. A very low-fat diet is not associated with improved lipoprotein profiles in men with a predominance of large, low-density lipoproteins. Am J Clin Nutr. 1999 Mar;69(3):411-8.

Samaha FF, Foster GD, Makris AP. Low-carbohydrate diets, obesity, and metabolic risk factors for cardiovascular disease. Curr Atheroscler Rep. 2007 Dec;9(6):441-7.

Sharman MJ, Gómez AL, Kraemer WJ, Volek JS. Very low-carbohydrate and low-fat diets affect fasting lipids and postprandial lipemia differently in overweight men. J Nutr. 2004 Apr;134(4):880-5.

Copyright 2008 Vreni Gurd

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The Valentine's Day Workout for Couples!

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For most people Valentine’s Day is an excuse to get together with their hubby and eat some chocolate and sugary desserts. Hey, that sounds good to me too, but why not mix it up a bit and be more creative. Mix it up with this V-Day fun workout you can do in the comfort of your home with your significant other.

Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

1.) Social Support and Accountability
2.) No Equipment Needed
3.) Provides a Ton of Variety
4.) Breeds Competition and Drives Better Results
5.) It’s FUN!

Partner training definitely spices things up in a group training setting like my boot camp. You are simply pushed to the limit to make your body change and break out of a frustrating training rut. The competitive juices start flowing in times like these, great for camaraderie and pushing beyond your regular comfort zone.

But, being that it’s Valetine's Day, let’s make today’s partner training workout a little more intimate if you will.

So grab your luv-ah and try this bad boy out!

The Valentine’s Day Workout for Couples - Tabata Style Partner Training

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1 - Partner Push-up-Row Combo

Partner Push-ups: Hold your partner’s feet from a standing position as they do as many push-ups as they can, then switch roles

Partner Rows: Hold your partner’s hands from a standing position as they do as many body weight rows as they can, then switch roles

Station #2- Partner Resisted Stationary Lunges- Static or Dynamic

Partner Lunges: Drop into a deep lunge position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles (can also be done with manual resistance in full range of motion reps)

Station #3- Partner Resisted Plank Circuit

Partner Pillars: Get into a plank position and hold as your partner applies downward force with hands on your ribcage, then switch roles (alternate between front and L/R Side Planks)

Station #4- Partner Resisted Squats- Static or Dynamic

Partner Squats: Drop into a deep squat position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles (can also be done with manual resistance in full range or motion reps)

Now go ask someone to be your valentine and crank it to this V-Day workout! Will this be a ritual you and your hubby do year after year?… might just be the thing that puts the spark back in your relationship ;)

Helping you resurrect your body back to life!

Tyron Tweet This

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The Anti-Crunch Six-Pack Abs Blueprint:

Step#1 - Lose the fat that is covering your abs so that you can see them

A.) Eat to lose fat and elevate metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 5-7 feedings per day (i.e. 3 meals, 2 snacks (half the size of your meals and workout nutrition))

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast - Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack - Mixed Nuts and Fruit/Veggie of Choice

Lunch - Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack - Cheese and Fruit/Veggie of Choice

Dinner - Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack - Protein and Flax Shake

- Take a daily multi-vitamin for your gender, an essential fatty acid (EFA) supplement, a probiotic (good bacteria) supplements, and a vitamin D3 supplement.

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest.

Step#1 - Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2 - Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3 - Replace all starches and sugars with fruits and veggies

Step#4 - Replace all fruits with green veggies

Step#5 - Use strategic carb and calorie cycling to take your body to the next level (This is beyond the scope of this article but the success you can achieve from this strategy is powerful)

B.) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday - Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout - 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit - You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

1 Hip Extensions
2 Push-up Variation
3 Single-Leg Wall Sit
4 Body Weight Rows
5 Upper Body Twist Variation

- Tuesday, Thursday, and Saturday - Perform Cardio Interval Training

Sample Cardio Interval Training Workout - 20 Minutes (not including five minute warm-up and cool-down)

30-30’s - You will alternate between 30 seconds of maximum effort and 30 seconds of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

1 Stationary Running
2 Jumping Jacks Variation

Step#2 - Train your abs based on their true function: STABILIZATION

Below is a core workout that would appear in my boot camp. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… just wait and see!

The Power to the Pillar Workout - Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 seconds of work and 10 seconds of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well:

"suck in your gut"
"tuck your butt under"
"round your lower back"
"give yourself a wedgie"
"be flat like a diving board.”

Exercise#1 - Front Pillar Variation (static or dynamic)

Exercise#2 - Left Side Pillar Variation (static or dynamic)

Exercise#3 - Right Side Pillar Variation (static or dynamic)

Exercise#4 - Back Pillar Variation (static or dynamic)

For a complete video demo of this workout, please see below:



Today is the dawn of a new age in core training and it is my sincere hope that you take this powerful information and run with it.

Resurrect your body back to life!

Tyron

http://www.ResurrectYourBodyBootCamp.com

PS. Send your comments below and let me know what you think. Different than what you normally do in the gym? Surprised crunches and sit-ups aren't the best? Let me know by clicking the comments link directly below. Tweet This