Each week, I find myself pointing out a very simple notion to clients who's mission is to lose ugly, unhealthy, unsexy body fat.
It's simple, to the point, and powerful.
To many it's the "Ahha" moment for many.
Here it is:
2 vs 166 = failure
2 = the hours each week spent working out (more for some)
166 = the remaining hours during the week
There is no way just 2 hours a week can offset poor decisions made throughout the rest of the week. Ain't gonna happen.
If you want to succeed in your fat loss mission, you must make smart choices during most hours of the day each and every day.
This means, being more active throughout the week, maybe another boot camp session or home workout.
Planning and packing your meals and putting more color on your plate (more fruits & veggies).
Remember, stay strong, focused, and make smart choices and you will succeed!
Showing posts with label total body workout. Show all posts
Showing posts with label total body workout. Show all posts
Tuesday, November 25, 2008
Sunday, November 16, 2008
KP's Top 10 Fat Burning Boot Camp Exercises
Results – It’s what it’s all about.
There’s nothing more a client of mine wants and deserves. No results = No clients!
Since 2006, I’ve been running the KP Fitness Boot Camp, and my client’s results are the key to my success. 90% of my client’s want to lose ugly, unhealthy body fat.
The key to getting the results they want is to develop an efficiently-effective program.
In other words, I need to design a plan of fat-attack!
My mission: to develop a high calorie burning workout to be performed in the shortest amount of time possible.
My weapons: body weight, dumbbells, resistance bands.
My plan: Well, if I had a gun to my head, I’d give up this list of 10 of my all-time fat blasting boot camp exercises!
Warning: These are Total Body Fat-Blasting Exercises
Dumbbell Swing – Single Arm
Squat & Curl
Squat & Row -
Squat Thrust
Lunge & Press
Push-up
Jumping Jacks
Low-Box Combo
Power Lunges
Resistance Band Runs / Shuffles
My top 10 favorite fat burning exercises can be divided into super-set, or tri-sets.
I love to pick 2 and run through a 4-minute blitz with our 20:10 audio workout muse soundtrack! Killer!
Serious calories burned!
There’s nothing more a client of mine wants and deserves. No results = No clients!
Since 2006, I’ve been running the KP Fitness Boot Camp, and my client’s results are the key to my success. 90% of my client’s want to lose ugly, unhealthy body fat.
The key to getting the results they want is to develop an efficiently-effective program.
In other words, I need to design a plan of fat-attack!
My mission: to develop a high calorie burning workout to be performed in the shortest amount of time possible.
My weapons: body weight, dumbbells, resistance bands.
My plan: Well, if I had a gun to my head, I’d give up this list of 10 of my all-time fat blasting boot camp exercises!
Warning: These are Total Body Fat-Blasting Exercises
Dumbbell Swing – Single Arm
Squat & Curl
Squat & Row -
Squat Thrust
Lunge & Press
Push-up
Jumping Jacks
Low-Box Combo
Power Lunges
Resistance Band Runs / Shuffles
My top 10 favorite fat burning exercises can be divided into super-set, or tri-sets.
I love to pick 2 and run through a 4-minute blitz with our 20:10 audio workout muse soundtrack! Killer!
Serious calories burned!
Friday, November 14, 2008
How To Build The Ultimate Fat-Burning Circuit Workout!
In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. (BORING!!!)
Here's the simple guidelines:
- For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal.
- For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a level change ie, squat). That means you’d need at least in hour to perform four different exercises! What a waste of percious time!
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. Bingo! There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squats
Exercise#2- Push-ups
Exercise#3- Double Overhead Knee Up
Exercise#4- Resistance Band Row
Exercise#5- Front Plank
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Level Change
Exercise#2- Push
Exercise#3- Core
Exercise#4- Pull
Exercise#5- Core
Check out the below video showing you a great circuit you can perform anywhere.
Remember, the key to success is to set yourself up for success!
I’ll be sharing some more great circuit training workouts from the KP Fitness Body Overhaul Boot Camp in the weeks to come ;)
Go For It!
Kevin Pasquay
http://www.kpfitness.com/
http://www.kpbootcamp2go.com/
http://www.bodyoverhaulbootcamp.com/
KEYWORDS: kp fitness, bootcamp, boot camp, boot camps, bootcamps, circuit training, fat burning, total body workout, exercises
Here's the simple guidelines:
- For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal.
- For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a level change ie, squat). That means you’d need at least in hour to perform four different exercises! What a waste of percious time!
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. Bingo! There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squats
Exercise#2- Push-ups
Exercise#3- Double Overhead Knee Up
Exercise#4- Resistance Band Row
Exercise#5- Front Plank
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Level Change
Exercise#2- Push
Exercise#3- Core
Exercise#4- Pull
Exercise#5- Core
Check out the below video showing you a great circuit you can perform anywhere.
Remember, the key to success is to set yourself up for success!
I’ll be sharing some more great circuit training workouts from the KP Fitness Body Overhaul Boot Camp in the weeks to come ;)
Go For It!
Kevin Pasquay
http://www.kpfitness.com/
http://www.kpbootcamp2go.com/
http://www.bodyoverhaulbootcamp.com/
KEYWORDS: kp fitness, bootcamp, boot camp, boot camps, bootcamps, circuit training, fat burning, total body workout, exercises
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