Lose Weight Faster With This Circuit Training Workout

Lose weight faster! Target more muscles in less time — and lose more fat — with these compound moves. Do them at home or in the gym!


By John Berardi, Ph.D.

As a career-driven woman, fitness model and wife, Melissa Hall understands what it means to be busy. So when her clients start asking for something quick, she knows just what to give them – a total-body fat loss circuit that can be done anywhere.

Full-body circuits come with non-stop benefits. You can hit more major muscle groups with each workout versus isolating them with a segmented routine. Instead of exercising your hamstrings and quads once per week or four times per month, full-body workouts allow you to work them three times per week without the risk of overtraining. Since you are recruiting more muscle fibers with each training session, you expend more energy, yielding faster fat-loss results.

Your Personal Plan

You can do this workout in one of three ways. Simply pick the one that works best for you and get moving! Do it three times per week for four weeks to meet your goals.

• Three to four sets of each of the exercises demonstrated here for 12 to 15 repetitions with 30 seconds of rest between sets.

• Progress to heavier weights when you can easily complete 15 reps, and adjust your rest intervals to 45 seconds.

• Perform this program as a circuit routine. Do two minutes of intense cardio (which could include jumping rope, stationary running or using cardiovascular equipment) after completing a series of sets of an exercise.


DUMBBELL LUNGE & PRESS

Target Muscles: quadriceps, anterior deltoid, biceps

Synergist Muscles: glutes, adductor magnus, soleus, lateral deltoid, trapezius

Set Up: Standing upright with dumbbells at your side, step forward with your left leg into a lunge position (1). Be sure not to let your back knee touch the floor.

Action: From the lunge, transition into a standing posture by moving your right leg forward, placing your weight on your left leg. Simultaneously, curl the dumbbells up to your shoulders and (2) press them over your head while bringing your extended right leg in front of you. Repeat from the start (standing) position. Alternatively, you can try walking lunges.


ALTERNATING DUMBBELL PUSH-UP

Target Muscles: pectoralis major (sternal)

Synergist Muscles: pectoralis major (clavicular), anterior deltoid, triceps brachii

Set Up: In a push-up position, begin with your right hand on a dumbbell and your left hand on the ground (1).

Action: Move your body down toward the ground, as in a regular push-up (2), and then return to the starting position. After completing one repetition, place your left hand on the dumbbell (3) and remove your right hand, placing it on the ground to resume the starting position on the opposite side of the dumbbell (4). Again, perform a regular style push-up while keeping your left hand on the dumbbell (5). This is one rep. Repeat.


SINGLE-LEG STIFF-LEGGED DEADLIFT WITH ROW

Target Muscles: hamstrings, glutes, middle trapezius

Synergist Muscles: rhomboids, posterior deltoid, soleus, adductor magnus

Set Up: Stand on your left leg (right leg lifted off the ground with knee bent) and a dumbbell in your right hand held up at your side, in a hammer curl position (1).

Action: Move your right leg posteriorly as you bring your torso down and forward. Continue until your right leg and torso are on the same horizontal plane, almost parallel to the ground (2). Holding this

position, pull the weight in your right hand up towards your torso, bringing your elbow as high as you can (not shown). Return to the starting position by reversing the movement. Repeat, then switch sides.


FLOOR DIP WITH BODY WEIGHT

Target Muscles: triceps brachii

Synergist Muscles: iliopsoas, rectus abdominis, anterior deltoid, pectoralis major

Set Up: Assume a normal dip position with all four limbs on the ground. Extend your arms and keep them in line with your shoulders. The knees should be bent at approximately 45 degrees with the lower legs perpendicular to the ground. To complete the starting position, straighten your left leg so that it is pointing upward at 45 degrees in line with the right upper leg (1).

Action: Lower your body toward the ground by bending at the elbows and increasing knee flexion (2). Once you almost reach the ground, push yourself back to starting position. Repeat, then switch sides.

Fat loss circuit workouts are perfect the the busy woman. Short (not easy) and effective that can be done at home. For the fastest weight loss get going with this full body fat burning circuit workout.

Turbulence Training Kettlebell Workouts 5 Abs Exercises

I have a short post and video for you today from Craig Ballantyne and Chris Lopez of Turbulence Training Kettlebell workouts. Do you want slim rock hard abs? Sure you do. So keep reading and find out how kettlebells can get the job done.

When it comes to ab training, crunches and sit-ups need to take a back seat. There is no place for these exercises in our busy lives.

For years fitness “experts” have been telling us to do endless crunches and sit ups to get great abs.

Combine that with the latest low fat diet and hours upon hours of slow boring cardio and - BANG! Instant 6-Pack Abs, right? Soooooo Very Wrong!


That’s why we train with kettlebells.

Because working with Kettlebells allows us to cut through the fluff of the “regular” gym-culture training. We’ve chosen to by-pass the weekend certified trainers. To choose to eat real food instead of the potions that they serve at the juice bar. And to stop doing bicep curls in the squat rack.

Here’s a video that Chris filmed with Craig Ballantyne a few weeks ago showing you the best Bang-For-Your-Buck kettlebell ab exercises…





Turbulence Training Kettlebell Workouts strength conditioning and health.

7 Tips To Get A Flat Stomach The Death Of Crunches

I didn't realize how many people were still using crunches to try
and get a flat stomach and six pack abs.

Unfortunately, I have bad news...doing crunches is NOT going to get
you the results you want.

(Although you knew this already, of course, as so many of you also
wrote in with frustration that the crunches were not working.)

So I'm going to prove today what you already knew, and that's how
you NEVER need to do crunches again...here are the 7 reasons:

1) Crunches aren't working for you now, and didn't in the past, so why
would they work in the future? It's time to give them up for good.

You know the old saying about insanity? It's doing the same thing
over and over again and expecting different results.

Time to change it up!

2) Crunches are most dangerous when they are most effective. When
you are overweight, there can be a lot of resistance on the abs
when you do crunches - and technically that is good...

HOWEVER, because your ab and low back muscles are weak, that's
when you use bad form and end up with a pain-in-the-neck or low
back pain from crunches.

So even though crunches can work your abs as a beginner, they end
up causing more harm than good.

As a beginner, you are much better off using the Beginner Turbulence Training for Abs 4-week program AND the bonus DVD, the TT Beginner Total Torso Training program you get here:


3) On the other hand, crunches get LESS effective as you get leaner
and fitter, because there is less resistance on the muscle and
you're now too strong to get anything out of crunches.

Here's a dramatic demonstration of what I mean.

Take your left arm and extend it out to your side. Now clench
your fist and do 20 biceps curls.

Now tell me, do you really think that will "work your biceps" and
make them lean and sexy? Of course not! So why would the same
high-rep method of crunches work for your abs? It won't, of course.

4) A couple of years ago, Men's Health magazine made a big deal about
a research study proving you would need to do 20,000 crunches to
burn 1 pound of belly fat. Twenty thousand!

Even a "crunch fanatic" would need a few days to do 20,000
crunches. The bottom line is that ab crunches are a HUGE waste of
time when you are trying to lose belly fat.

5) Even those lean, mixed martial artist guys don't do crunches. On
the weekend, I was reading an interview with the trainer of world
champion fighter, Georges St. Pierre, and the trainer explained
how they don't do crunches, but instead do anti-rotation and
extension exercises for the abs.

Not sure what those are? Don't worry, you'll get some of those in
the Turbulence Training for Abs workout DVDs here:


6) Interval training works your abs harder than crunches. Whether
it's sprints or kettlebell swings, your abs will shape up faster
with interval training than they will with crunches. Guaranteed.

7) Crunches don't make your abs "pop out". This was a big problem
mentioned in so many of your questions. A lot of TT readers had
lost the fat, but still couldn't see their abs because they didn't
"Pop out".

Listen, crunches will never do that...but the exercises we use in
the TT for Abs DVDs will, I promise.

So when you're ready to give up crunches (like right now, right?)
and use proven ab exercises and workouts, then you're ready for the
Turbulence Training for Abs DVDs.

Maximum Fat Loss While Gaining Lean Muscle

Want to Lose Maximum Fat While Keeping and Even BUILDING Muscle?

I've got 7 things to tell you that will change the way you look at fat loss forever.

1. It IS possible to gain muscle while losing fat, even in advanced trainers.

2. Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

3. Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

4. Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

5. Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

6. Precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary muscle-building and fat-burning hormonal effects on your body.

7. Rebound weight gain when coming off a diet does NOT have to happen. With the right program, you can actually continue to lose fat even after you're done. There is no rebound, just more results!

If any of these 7 things sound interesting to you, you owe it to yourself to check out this link right now!

Fitness - EBooks.com

Burn More Fat Increase Cardio With Exercise Complexes

If you've been looking for something new to break out of a rut in your muscle building or fat burning workouts, eliminate the boredom, and bring on new results. Complex training may just be what you've been looking for.

Complexes work a huge amount of muscle in a short amount of time, and takes your muscle building and fat burning workouts to a new level of intensity. The conditioning benefits of doing complexes is amazing, it will push your cardio capacity to the max. This type of fat burning workout releases natural growth hormone which is responsible for building muscle and burning fat.

A complex is made up of two or more exercises done one right after the other for a specific number of reps with minimal rest. As an example you do 6 reps each of several exercises (usually anywhere from 2-8 exercises) one right after another and repeat the sequence several times.

You can do complexes with barbells, dumbbells, body weight exercises, kettlebells or a mix of any combination.

Complexes can be done as a total body muscle building and fat burning workouts, or you can do a complex for the upper and lower body separately (all three are useful methods and should be cycled into your training, as fat loss and muscle building come faster by changing your workouts every 4-5 weeks).

Doing the exercises of your complex once would be considered 1 set. In the beginning you will have to judge for yourself (based on your fitness level) how many sets you can do. As you improve over the next few weeks, you’ll do more sets (I normally work up to 6). The total amount of sets should be based on how many exercises you are doing.

Do not pick a weight that is too light where you can get a ton of reps and do not pick a weight that is too heavy where your form is horrible. Good exercise form is always important especially as you tire.

For a beginner I would suggest 2-3 exercises to start with.

You can also increase the intensity by reducing your rest time between sets or increasing the number of reps you perform on the exercises.

The Benefits Of Complex Training For Muscle Building And Fat Burning

Less Workout Time

No workout should take more than 20 minutes(depending on your rest time).

Lets check this out. We'll do 6 exercises 6 reps each in our complex say 4 seconds per rep, 30 seconds rest(absolute max rest time), that's 54 seconds per exercise times 6 equals 5 minutes and 40 seconds for one set.

Complexes aren't easy. Rest only enough to move to your next exercise. You’ll work a ton of muscle and send your heart rate soaring. As you progress, you’ll do more sets and rest less, making for extremely effective and intense workouts.

FEWER WORKOUTS

Depending on your fitness level I suggest doing compexes 2-3 days a week. My workouts are 3 strength training workouts a week and 2 days of fat burning workouts using complexes. Workout with plenty of intensity and compound exercises you don't need any more.

Burns More Calories

Use compound lifts with minimal rest, this will burn hundreds of calories. The recovery process your body will go through after each workout will raise your metabolism for a day or so afterward yes, you keep burning calories at an higher rate long after your workout is over. Studies have shown that the calories burned in the hours after a workout come largely from stored fat, as opposed to muscle or carbohydrates.

Cardio Workouts To Burn Belly Fat

Can you imagine the day that this doesn't happen?

You look in the mirror there it is: that layer of excess belly fat that has accumulated as a result of too much of the wrong foods and not doing the right exercise to lose that excess belly fat.

But you spend at least 90 minutes 5-6 times a week on a Treadmill, bike or elliptical? Right?

And still there it is,

What if I can show you an exercise system that is scientifically proven to lose your belly fat faster but in shorter more efficient workouts.

Scientific research shows that 20 minutes of High Intensity Interval Training (HITT) is better than 40 minutes of cardio when it comes to losing your belly fat.

What is High Intensity Interval Training?

HIIT (High Intensity Interval Training) is cardio performed at a high intensity level so that your body will spend the rest of the day burning energy and (belly fat) to recover from the intense workout.

You will be burning up to nine times more body fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Make no mistake this is intense training. You will need to push yourself and really challenge yourself. If you are willing to do this, you will in less time lose your belly fat and drop your overall body fat.

But you can alter your workouts to your own conditioning level if the true high intensity workouts are too much.

How High Intensity Interval Training Will Benefit You

It’s at least 200% more efficient, if not more. You can get the same or better fitness and fat loss improvements in half the time.

It builds real-world fitness. How many times each week do you do a 20-second stair climb? Compare that to how many times you run 30 minutes continuously (not including training)? Exactly.

Interval training builds anaerobic and aerobic fitness. Lose your belly fat AND gain lean muscle.

Increased cardio capacity.

Interval training causes a boost in your metabolism by using much more energy.

And when your body uses more energy, it means, that you are burning more calories and losing that belly fat.

There are a few different ways to do Interval training. First a true High Intensity Interval Training Workout using Sprints.

Warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.

Here is a list of preferred ways to do your Interval Training

Sprinting outdoors (and hills might be the absolute best)
Strongman movements (Farmer’s walks, tire flips, car pushing)
Bodyweight interval circuits
Treadmill running
Barbell and/or Dumbell Circuits
Kettlebell circuits