Category Archives: Fitness

Online Fitness Programs Can Have Great Benefits

People who run regularly, two times will feel as sore after playing to collect a few basketball games if they do not often play basketball. How can this it be? Basketball is mainly running, so why would it different than jogging? There are a lot of reasons why this pain would occur:
1- Jogging works straight, that’s all. In basketball, you have to be able to stop on a dime, change direction in a nanosecond and force the limb to twist and bend in un-natural locations
2- Professional basketball has become a contact sport, although purists would disagree. You have guys from body down which can maintain its position when rebounds in basketball.
3- Constant jump on an unforgiving surface such as concrete will create pain
And that is only basketball, other sports and activities out there? Fitness programs are made for your body is capable of playing all sports and that’s why I feel strongly about people taking care to select a program you feel makes it more convenient for them, instead of choosing the first programmed of exercises that come over the Internet. If you choose a program that pushes him too hard, too soon, you run the risk of burn out and leave the program altogether or injury.
An injury is the death sentence to try to recover their health and physical condition. People who are overweight, nine times out of ten, are overweight for a reason. Not yet developed the ability to mind-body eat right and exercise regularly and injury can and has derailed many people with good intentions. Once produce a lesion, unconsciously sets a bar on the head that fear climbing sober once you have healed. It is difficult enough entering a health and fitness routine without having to worry about psychological problems.
Working your body hard in the first part of your program can work for you or against you are literally 50/50. From my experience, those who were once athletes or form at some point in his life and dropped in an unstable state, they tend to respond better to extreme training in a program. The rest that can have never worked a day in their lives, however, tend to crash and burn. At the end, is all depends on you and what you feel that you are capable of. I think that anyone can do anything they set their minds, but experience has shown me that an approach step by step has a higher percentage of success and tends to be the safer way to go.
Fitness Training Programs
Online have several benefits and may have even more when you select one for you. The first benefit does not have to pay a lot of money a personal trainer to teach you things that may or may not be in your best interest. Not to shed bad light on personal fitness trainers, but I’ve seen the qualifications necessary to become a certified trainer and believe me, it is not what he has done to be. I have also known many personal trainers, and attentive me how much information they know is obsolete or just purely anecdotal.
When you from a coach, either online or in the real world, want to know that what they teach and believe in is backed with some kind of scientific data. Does that now mean science which is correct? Absolutely not, scientists are more often that they are good, but at least they are working outside the facts are available at the wrong time. Do not want that someone gives you a program to use that they feel will work for you – it is not good.
Another benefit is the coach or program available to you wherever you are. With smart phones and iPads, net books and laptop computers, the network is now available to many, and in the next 10 years, the network will be available to all. Do wait until you see her trainer at the gym and not working for a few days if you’re far from home, when you can pop in your device online and plug in your program? Access your health/fitness program wherever you need is vital, especially when you are starting.
One benefit is more able to learn at their own pace. When you’re with a real person, you pay per hour for what literally squeezes both in as possible. It is not really the best way to learn if you ask me. Take time to understand what it is you’re doing are allowed to leave information sink in their base of knowledge, essentially new wiring of your mind will more time to review the information – such as the old maximum, repetition is the mother of skill. And the ability to review the material over and over again is invaluable when you are starting.
Online training programs in they are here to stay, so it is going to take some extra effort, trying to make his way through the nonsense and experts. To do so, however, you will find that they are one of the best ways to start again on the road to health and fitness. Just remember, exercise programs are here to help you ready for activities in the real world as sports, hiking, climbing, etc. Do not exercise just for having a body of pleasing appearance, while the newsstand magazines will have you believe otherwise. Find a program that works for you, enter 100% training, and make yourself healthyScience Articles, fit get busy and all – good luck.

Kids Fitness The holistic viewpoint

Kids fitness is a term that is often misunderstood or implemented incorrectly. To some, kids fitnessmeans a heavy fitness routine that involves running long distances, push-ups and crunches. Where as others, believe that kids fitness should be linked to kids sports and the training should correspond with this. It is my belief that  Kids fitness is both of these things but is also much more. Kids fitness is a holistic term that involves both exercise routines but also nutrition, mental health and well being as well ones general health. Kids fitness lays its foundations in a strong exercise routine that involve lots of variety. Kids fitness should be centered on play based exercise where games are incorporated into routines that offer basic challenges and rewards. These game based programs should also incorporate small groups as kids respond best when they are training with their peers.

Kids fitness should also incorporate healthy foods and an education program that explains what healthy eating is about. Healthy foods aren’t just about fruit and vegetables… Kids burn lots of energy as their kids fitness program involves lots of activity especially in the school system. healthy foods should be about balance and portions and kids need to understand these concepts. Balance involves all food groups including fats and oils and sugar. Portions are about how much of each food group is consumed. This is very much dependent on the kids fitness programs and routines.  Participation in multiple sports and activities will involve higher levels of calories and portions than someone who is sedentary.

Kids fitness also includes a child’s mental health and general health. Kids need to be kids which means their kids fitness program needs to have a good balance between physical activity, fun times with friends, sedentary times, nutritious foods and family time. To much of one thing can impact on the mental and general well being of the child. Adults aren’t the only people that have pressures in their life. Kids also get stressed and feel the pressures of life. Kids fitness programs need to recognize this and need to tailor programs to consider all elements of their life. For example, some kids are generally anxious and respond differently to social settings, fitness programs and the way they eat food. Kids fitness professionals need to identify these traits and design programs in respond to these health issues.

Kids fitness isn’t just about kids running around the park or riding their bike down the street after school. These things are important but in isolation don’t consider all the elements of kids fitness.  If we want to get the best out of our kids, kids fitness needs to be holistic and need to consider the child’s mental attitude, mental stateArticle Submission, dietary requirements and fitness capacity.


Right Fitness Equipment For Right Living

The importance of fitness equipment stems from the fact that people nowadays are particularly conscious of the way they look and needless to say, everyone tries to look their best not only for their own vanities but for the sake of competition as well. In addition, people have also realized the importance of maintaining their health and what better way to burn all the accumulated fat acquired through a repeated diet of junk food than to exercise daily within the confines of your home.

There are two main categories of fitness equipment namely the commercial fitness equipment and the home fitness equipment. As each of the names suggest, the former is used in gyms and health clubs whereas the latter is meant for residential purpose only.

Likewise, the two categories differ in their design as well since the commercial equipment is specifically designed to be used repeatedly by many people and the home equipment is smaller in size and meant be used only sparingly by the members of the family.

There was a time when fitness equipment could be found only in specialized stores located in big cities. However, the dawn of health consciousness has ensured that more and more people should invest in this equipment for the sake enjoying lifelong fruits of good health. Due to this, nowadays fitness equipment stores are not only a common sight but most of the stores have an online website as well which educates a customer about the product and also provides home delivery.

An array of fitness equipment would include a treadmill, elliptical exercise machines, cycling equipment, rowing machinesArticle Search, heart rate monitors as well as weight lifting machines all of which should be used regularly in order to contribute significantly to the physical health of the individual. Most of these machines are available in a variety of colors and designs and can be customized to suit one’s individual requirements.

An economical way of installing fitness equipment at home would be to buy used or second hand machines which not only cost less but are also efficient in terms of functions and adjust ability since most of them come from gyms and clubs. Another option would be to look for discount fitness equipment which is found in some stores.

There are times when the fitness equipment just gathers dust in a corner of the house due to lack of regular usage and the only way to prevent this from happening is to chalk out a fitness plan in accordance with one’s needs and adhere to it on a daily basis.

I’ve Spent 18 Years Helping People Get Fit. Here Are My Best Tips.

They say there’s no replacement for experience, and I’d have to agree. I know I wouldn’t trade my 18 years working in the health and fitness industry for anything.

Sure, having a solid, formal educational background and supplementary certifications is fundamental to lay the groundwork, and give you the ability to weed out the fact from fad. But it’s really the knowledge that you gain in real-life situations with clients – and knowing how to interpret and apply that knowledge – which shapes the type of trainer you become. I’ve now worked with over 1,000 clients, and I thought it would be a great time to step back and have a quick look at some of the common elements that add up to success, while also examining the typical pitfalls that can put the brakes on your progress and prevent you from reaching your fitness goals.

Here are 10 best fitness tips I’ve picked up along the way that will help save you from wasting time, achieve the body you want in an efficient way and get results that last.

Pick something and stick to it.

Far too often people get started on a new fitness program and then quit before giving it a fair shot. We’ve become too impatient. We expect results overnight, we want the scale to change daily and we want our clothes to fit differently after the first week on the program. Well, it doesn’t always work that way. The truth is, you should really be giving a new program an honest, committed effort for at least a month to properly evaluate its effectiveness. It takes time for your body to adjust to a new change in diet or training program, and some of the initial changes might not be visible to the eye or the scale. You’ve got to put some faith in the program or trainer that things are happening, your body is adapting and in time, and your hard work will start to show.

Stick to something for at least 21 days straight and it becomes much easier to make it new habit. The problem is that most people will quit prior to this 21-day period, because they didn’t get the results they were hoping for. But were the expectations too high and the goals unreasonable? If these people were to have pushed through and stuck with the program for a month or more, they would have probably seen at least some of the results they wanted… instead of wasting a few weeks on a program and then quitting.

Don’t mix and match opinions.

There’s more than one way to get to a destination, but if you try to follow bits and pieces of different people’s versions of how to get to that destination, you’ll end up lost and never make it there. That’s essentially what ends up happening when people with good intentions start researching things online and reading different opinions and theories. They get caught up in some new approach and take it upon themselves to start making little deviations off the original course. Guess what? All these little changes will throw off the original plan and could be working against other variables on the program. What was once a pre-programmed course for success will now have you left somewhere in the land of diminishing progress.

When you hire a trainer or start on a new program, try not to get caught up in the latest trend or some new approach your friend just started. There will always be some trendy new diet, seemingly easier approach or catchy training system that pops up every month. It’s how people make money in this industry – always coming up with something that has that ‘cool’ factor, appears to be a little easier and more fun. Learn to put those things on mute while you focus on your own program and goals. All that I ask from my clients is to pick one person and follow their advice from the start to the finish. Yes, I’m aware there are other opinions out there, some that might even contradict my own, but I would hope my track record and reputation speaks for itself and clients can put a little trust in the process. Any other way to do it is just a waste of everyone’s time.

What works for some, won’t work for all.

There’s a reason coaches like myself are still in business after nearly two decades. When you can very easily go online and download workout programs, free diets and even watch demo videos on YouTube, why would you need a trainer or coach? It’s easy – many people have already figured out that when a program hasn’t been customized to your specific goals and individual make up, you don’t get the same results. Every client has their own history, body type, metabolism, insulin sensitivity, dietary restrictions, macronutrient preference, previous injuries, health conditions, digestive issues and personality characteristics. All these factors and more should be considered when a program is customized for a client.

Starting on a program you found online hasn’t even started to look at one of these variables. It’s kind of like buying a running shoe from a large department store. Sure, you can run in it and might feel like everything is fine, but because you haven’t looked at things like arch support, foot width or individual gait pattern, that shoe will eventually lead to chronic strain injuries, break down in the wrong places and have you looking to replace it sooner than later. It’s not until you try running in a shoe that’s been more customized to your own individual preferences from a real running shoe store that you will see how it should have felt the first time. Starting on a fully customized program from an educated trainer is well worth the investment if you plan to make fitness part of your lifestyle.

If it sounds too good to be true, it probably is.

If you’re looking for a training program or diet that requires minimal work or self-discipline to follow and produces incredible results that last, I can save you the time right now and let you know it doesn’t exist. Never has, never will. If you want to produce real changes in your body, be prepared to work and understand that there will be some moments that might challenge you and require self-motivation to push through. The good news is that people who do train their body to endure a very small amount of ‘suffering’ soon come to realize they’re working for permanent results. If it takes effort to get there, you won’t regress as easily. For instance, you might have already gone down the zero-carb crash diet route, lost some weight, and then watched it all come back just as quickly, as you started eating those delicious carbs again.

Scientifically proven health tips

1.Balanced diet all the way:
A balanced diet is one that gives your body the nutrients it needs to function correctly from different food groups. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from:

  • fresh fruits
  • vegetables
  • whole grains
  • legumes
  • dairy
  • lean proteins

Include foods from these food groups daily without skipping out a single group in order to provide for the nutrition of your organs and tissues. Your body is more prone to disease, infection, fatigue and poor performance if you do not have the right mix of foods from these groups. Avoid going on a diet which is depriving your body of 1 or more food groups. Focus on nourishing your body, not depriving it.

2. Sugar calories are dangerous:

Sugar sweetened beverages like energy drinks, sports drinks and fizzy drinks are by far the largest sources of added sugar in our diet. Second to that are the foods rich in sugar like ice creams, mithais, pastries, cakes, doughnuts, etc. Research indicates that excess sugar may stimulate the liver to dump more harmful fats into the bloodstream thus increasing the risk of a heart disease. The other problem with excess sugar is that it very rapidly increases blood sugar levels and this can lead to tiredness and increased hunger resulting in excess weight gain. So, if you are craving for some sugar then have a fruit based dessert or dig into the dried fruits with their natural sweetness.

3. Get your beauty sleep:

Getting enough sleep is as important as healthy eating and exercise if not less. Poor sleep can lead to insulin resistance, affect your appetite hormones and reduce your physical and mental performance. Insufficient sleep impacts two hormones, ghrelin and leptin. Ghrelin signals your brain that it’s time to eat and leptin signals to diminish it or gives a satiety signal. When you’re sleep-deprived, your body makes more ghrelin. So, no wonder sleep deprivation leads to overeating and extra weight. A minimum of 7-8 hours of sleep is the recommendation for staying fitter.

4. Put colour on your plate:

Vegetables and fruits are the “default” health foods. They are packed with prebiotic fiber, vitamins, minerals and essential antioxidants, some of which have potent biological effects. Eating foods such as fruits that are lower in calories instead of some other higher-calorie food may be useful in helping to lower calorie intake.

5. Do not miss your exercise:

Exercise is one of the best things you can do for your mental and physical health. Exercise can help prevent excess weight gain or help maintain weight loss. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls. Physical activity stimulates the “happy hormones” in your brain that may leave you feeling happier and more relaxed. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

6. Eat Real Food

Junk is food that is high in calories and is nutrient poor. It often contains harmful synthetic ingredients. Eating junk food for long periods of time can lead to obesity, vitamin deficiencies, heart disease and other health problems. Memory and learning problems are also associated with regular consumption of junk food. Junk foods are designed to be addictive which will make you crave for them. Hence, your brain can make you crave for them even when you are not hungry.

7. Drink Enough Water

Treat water as a nutrient and see it work wonders for you. As fluids are lost from the skin, breath, urine, etc it is important to continuously replace them for good health. Especially for people in fitness a water-electrolyte balance helps prevent fatigue. And for the ones looking to have a radiant skin water is the natural booster. Water also helps in getting rid of the body toxins along with your kidneys and for the weight watchers water along with the fiber may keep you full and thus prevent you from eating the excess calories.

Many diets promise weight loss or good health, but if your priority is to have them both without falling a prey to chronic illnessesBusiness Management Articles, then it is going to be the scientifically backed tips that will help you. There are many diets doing the rounds on the internet including Indian diet plan for weight loss but if you are looking for genuine science backed tips then consult a good Nutritionist who will be able to solve your queries and help you both on weight loss and healthy eating.

Eliminates Fat In 8 Minutes

Now, are you ready for the Get-Fit Guy spin on the classic Tabata set? Here’s how it goes:

Step #1: Begin your workout with a single 4-minute Tabata set that “warms up” your entire body and works nearly every muscle group. This can be accomplished with exercises such as burpees, squat to overhead press, or dumbbell walking lunges. The key is to burn as many calories and work as many muscles as possible in that short 4-minute time frame.

Step #2: After you’ve finished that first Tabata set, take a breather if you need it (which you probably will if this is your first experience with Tabata training!). Rest for 1-2 minutes. Then, as soon as you’re ready, do another Tabata set, but this time, focus on the one trouble spot that you really want to work.

For example, in Step 2, you could do:

  • Narrow-grip push-ups to work the back of your arms (triceps)
  • Overhead presses to work your shoulders
  • Mountain climbers to get a flat stomach
  • High step-ups to work your butt
  • Dumbbell incline chest presses to work your upper chest

The list goes on and on, but you get the idea. That second set is your chance to laser target a specific area you want to change on your body. As I wrote in my article How to Tone and Lose Fat in One Body Part, the key to “spot reducing” a specific body part is to not simply work that body part, but to also incorporate in the same workout some kind of exercise that burns lots calories and works lots of muscles. And that is why this potent one-two combo is so effective!

Of course, if you have more than 8 minutes to spare and you want even better results, I’d recommend you include a good warm-up and cool-down into your workout.

30 Days to Melt Your Waist In Winter

Despite what you’ve probably been led to believe, churning away like a rat on a treadmill during the holiday season (or any other time of year for that matter) is really not the best way to burn fat. In fact, it can actually backfire and lead to the common cortisol and catabolic hormone release that accompanies excessive aerobic exercise – which winds up making you fatter!.

This can result in hormonal imbalances, fluid retention, overtraining, and injury. It’s why the folks who approach New Year’s fat loss by simply trying to stay on a mind-numbingly boring cardio machine for as long as possible are usually the folks who fail (and the ones you probably stop seeing at the gym by mid February).

But the good news is that you can embark on a 30-day rapid fat loss journey without sacrificing your health, body, or performance for the rest of the holiday season. And with the safe, healthy, and effective guide in this episode, you can melt your holiday belly in a fraction of the time it takes your over-exercising friends. Feel free to start this workout now, or save it for your official New Year’s routine!

30 Days to Rapid Fat Loss

The 30-day rapid fat loss guide below is split into three separate 10-day cycles – the first 10 days involve easy fasted fat burning sessions; the next 10 days will add slightly more difficult body weight training; and the final 10 days will round out the routine by adding high intensity intervals and weight training.

Ready? Roll up your sleeves, tighten your belt, and let’s jump right in:

Days 1-10: Burn

For the first 10 days, exercise is simple. There will be no hard or long exercise sessions. For many, this will be a practice in self-control and moderation, since most holiday exercisers are notorious for eating whatever they want, then trying to burn it off with excessive exercise. But days 1-10 of this plan are the exact opposite: limited exercise combined with sane, responsible, calorie control. The side benefit of this approach is that it will also give your body and gut a chance to rest, recover, and reboot.

For each of these 10 days, you will simply do a morning fasted fat burning session of 20-60 minutes. There’s no need to exceed an hour, but if you can get a little longer than 20 minutes, you’ll definitely get an added benefit. You get to choose the activity: light jogging, cycling, elliptical trainer, brisk walking or hiking, or any other type of easy exercise will suffice.

For intensity, you’ll want to be in your fat-burning zone, which occurs at 45-65% of your maximum heart rate, or about 20 beats below your lactate threshold heart rate. If you’ve had anaerobic or lactic acid threshold testing done in a lab or field, simply take that heart rate, subtract 20 beats, and you’re set. If not, simply do the following:

  • Warm up on a bike for 10 minutes.
  • Pedal at your maximum sustainable pace for 20 minutes. You should be breathing hard and your legs should be burning, but you should be able to maintain the same intensity for the full 20 minutes.
  • Record your average heart rate during those 20 minutes.
  • Subtract 20 beats from that heart rate. Add and subtract 3 beats from the resulting number to get a range, and that is your peak fat burning zone.

For example, if your average heart rate was 160, 160-20 is 140, 140+3 is 143, 140-3 is 147, and so your peak fat burning zone is when you have a heart rate of 137-143 beats per minute.

Ideally, you should do these sessions in a fasted state. This means that you do not eat within 2 hours of bedtime the night before, and you do these exercises sometime before breakfast in the morning. It is fine to drink a cup of coffee or green tea 15-30 minutes before this session (as the caffeine and green tea catechins may actually help accelerate fat loss).

You’ll see better results if you can stay as active as possible the rest of the day after the fasted fat burning session. This can include standing, walking as much as possible, stretching or yoga and light physical activity. But no extra workouts.

Days 11-20: Build

For this next phase, you’ll continue with the morning fasted fat burning sessions exactly as you have done for days 1-10, but every other day, you’re going to include a second afternoon or early evening exercise session consisting of body weight exercises and calisthenics. You should do this second routine as a circuit, consisting of:

  • Push-up variations: 15-20 reps
  • 30-60 seconds calisthenics (jumping jacks, jump rope, running in place, side-to-side hops, etc.)
  • Squat variations: 15-20 reps
  • Repeat 30-60-second calisthenics effort
  • Pull-up or row variations: 15-20 reps
  • Repeat 30-60-second calisthenics effort
  • Lunge variations: 15-20 reps per leg
  • Repeat 30-60-second calisthenics effort

Complete this circuit 4-6 times through with minimal rest. A circuit like this should take you about 20-40 minutes.

Days 21-30: Ultimate Burn

In the final 10 days, you’ll begin to add higher intensity cardio intervals (HIIT). You’re going to continue with the morning fasted fat burning sessions (trust me, they work like a charm – you can make it just 10 more days!), but now you’re going to replace those afternoon or evening body weight sessions you were doing on days 11-20 with a full body, functional weight training session combined high intensity cardiovascular intervals.

For the weight training, choose four, full body weight training exercises (which will elicit a higher hormonal fat-burning response than single joint exercises such as bicep curls or leg extensions), and perform them back-to-back as a circuit, combined with 2 minutes of high intensity cardio at the end of each circuit. For example:

  • Exercise 1: Woodchopper – 10 reps per side
  • Exercise 2: Turkish Get-Up –  5 reps per side
  • Exercise 3: Single Leg Deadlift – 10 reps per side
  • Exercise 4: Cleans – 10 reps
  • Cardio: 2 minutes maximum bicycling effort

If you combine the program above with the type of nutritional protocol I describe in Mighty Mommy’s Belly Burn Project, you can expect an initial weight loss of 4-8 pounds of fat in the first 10 days, followed by 2-4 pounds of fat in each of the next two phases – along with the addition of tight, toned, lean muscle.

New Exercises To Burn Fat

You can view most of these exercises in my New Fat Burning Exercises video. Let’s jump right in!

New Fat Burning Exercise : ManMaker

The ManMaker (sorry ladies, I didn’t invent the title) is the only exercise in this episode that actually requires equipment – in this case a set of dumbbells. To do this exercise, get into a push-up position with one hand on either dumbbell, then do a push-up. Next, row with one dumbbell, then row with the other dumbbell. Stand quickly (also called a “clean”) and place both dumbbells on your shoulders, then do a front squat followed by an overhead press.

Return the dumbbells back to their starting position to complete that repetition and get ready for the next repetition. To maximize your results, choose a weight that makes it difficult for you to complete 10 repetitions of the ManMaker. Just 10 repetitions of this potent move can be used for a fast, 5 minute, full body, fat-burning workout!

New Fat Burning Exercise : Breakdance Push-up

This exercise will not only improve your core and upper body strength like a regular push-up, but also will also increase your agility and flexibility – and it doesn’t actually require you to be a professional breakdancer.

Start in a bridge position with your bellybutton facing the ceiling and your weight supported on your hands and feet. Then “flip” to one side or the other, keeping one leg off the ground, and do a push-up. Then “flip” again back to the bridge position. Here’s a great example of a breakdance push-up. Try 5 breakdance push-ups for each side.

New Fat Burning Exercise : Sox Squat

The Sox Squat is excellent for forcing your body to attain proper posture, open up shoulder and chest muscles that get notoriously tight when you’re sitting at a computer, and also work nearly every muscle in your body.

Start in a standing position with your shoulder blades squeezed back and your arms overhead and bent at a 90o angle. Then drop down into a seated, squatting position. Next stand and slowly straighten your arms as you stand. The most important thing to do during a Sox Squat is to keep your shoulder blades squeezed back and your butt back behind you. Try 10 Sox Squats, and to make them even more difficult, stand facing the wall with your toes up against the wall as you do the exercise, which will force you to keep your weight behind you.

New Fat Burning Exercise : Skater Squat

Unlike the Sox Squat, the Skater Squat introduces balance, coordination, and agility into the mix. You can see an image of the starting and ending position here.

Start by standing upright and shifting your weight onto your left foot. Then bend your right knee 900 so your right foot is behind you and off the floor. Keeping your left knee tracking over your standing foot, bend your left knee, hip and ankle while slowly lowering your right knee – and your entire body weight – toward the floor. When done correctly, you’ll look just like a speed skater in the final position. When you’ve lowered yourself as far as you can, reverse the movement and return to the starting position.

For starters, try 5 repetitions for the left leg and 5 repetitions for the right leg. You can also check out my article Get Better Legs With 13 Squat Variations for even more awesome squat exercises!

New Fat Burning Exercise : Hip Hinge

I actually do my hip hinges while I’m taking a cold shower to maximize the fat-burning effect.

Simply cross both hands across your chest, then hinge forward at the hips while looking forward and keeping your back straight. You’ll reach a point at which your hamstrings feel very tight and you can’t hinge forward anymore without bending your back. Once you reach that point, “squeeze” your butt cheeks and use your butt to pull you back into your starting standing position. This exercise is also known as the folded dollar bill or the shadow deadlift exercise. Here’s a great video that contains a ton of similar exercises that are fantastic for your lower back and your glute muscles.

The Hidden Ab Muscle That Will Get You a Six-Pack

There is a muscle called the Transverse Abdominus that acts as a stabilizer to the middle part of your body. This muscle is actually located right behind your abdominal muscles.  If you’re not familiar with this muscle, you may want to sign up for the military, because military drill sergeants are very aware of how to make the Transverse Abdominus sore.  The reason drill sergeants love exercises that involve the Transverse Abdominus is because when this muscle is strong, your back and stomach are strong.  And if you want a strong stable core that helps six-pack abs form, this muscle must be strong.

As a matter of fact, I spoke with one of my military friends, seargant Michael Volkin, and he had this to say about the Transverse Abdominis:

“I have to admit, I was doing sit ups for most of my adult life, but when I reached 30 I realized that my ab muscles were getting harder to see. No matter what I ate (or didn’t eat) and no matter how many stomach exercises I did, my abdominal muscles kept slowly disappearing. Then, I did some research on the anatomy of the stomach muscles and found the Transverse Abdominus.  Ever since then, I am happy to say my stomach muscles are more prevalent than ever before. Not only that, my posture is better.”

So why did Michael find that this rarely mentioned ab muscle makes such a big difference? It’s primarily because the Transverse Abdominus is connected to your back, your ribs, and your pelvis.  In essence, it is the ultimate stabilizing muscle for your entire mid-section.

However, there is a catch: This can be an extremely difficult muscle to strengthen, and although there are a multitude of techniques and exercises for strengthening the abs, few of them target the Transverse Abdominus.  But here are three exercises that actually do target this hidden ab muscle in a way that will get you a six-pack:

Exercise : The Focused Crunch – This exercise is far different than a traditional abdominal crunch and involves what is called an isometric hold.

  • Lay on the floor with your knees bent and your feet firmly on the floor.
  • Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.
  • Begin by drawing your lower abdomen down towards the floor, but do not move your pelvis.  Your chest should rise slightly.
  • Stop drawing in your stomach as soon as you feel your muscles begin to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and instead begin stressing your oblique muscles.
  • Hold this position for 10 to 15 seconds while breathing normally.
  • Begin with 10-12 repetitions, and be cautious not to overdo it the first time you do these – or the next day you will be very sore.

Exercise : Scissor Kicks – A drill sergeant’s favorite!

  • Lay on the floor with your knees bent and your feet firmly on the floor.
  • Place your hands under your buttocks and raise your head off the ground.  If your head is not raised, the exercise loses its effectiveness.
  • Raise one leg about 12 inches off the ground and slowly lower it back down.
  • As you lower one leg, raise the other in the same manner.
  • Start with three sets of 10-12 repetitions and increase repetitions as needed. Here are more instructions and photos for the scissor kick.

Exercise : Modified Plank Pushup – This is a tough exercise, so proceed with caution.

  • Start in the push-up position with your palms on the floor and toes on the ground.  Your back should be straight and your feet should be hip-width apart.
  • Raise one leg as high as you can and then do a push-up.  Switch legs and repeat.
  • Start with three sets of 10-12 repetitions, and increase repetitions as needed.

Best Full Body Exercises

In the episodes How To Lose Fat Quickly and How To Build Muscle, we learn that there is one distinct similarity between both fat-burning and muscle-building goals: They each require the use of full body, multiple-joint exercises that activate many muscles at the same time.

When it comes to full body exercises, some are more effective than others, so in this article, you’ll learn the 5 full body exercises that get you the most results in the shortest period of time. (Each exercise below links to a video demonstration of the movement.).

Full Body Exercise : Turkish Get-Up

I may be a fitness buff, but my history and geography skills aren’t quite up-to-par, so I’m not quite sure how of why this exercise is “Turkish.” But the “Get-Up” part is easy to understand once you’ve tried this move.

To complete a Turkish Get-Up, you lie on your side, with a dumbbell in one hand. The dumbbell should be held out at arm’s length. From this position, you simply stand, while keeping the dumbbell overhead at an arm’s length. This means you only have one arm and two legs to help you both stand and push the weight of that dumbbell up as you stand.

This exercise can be difficult to learn, but if you can do 3-4 sets of 5-10 Turkish Get-Ups per side, then you are probably in pretty good shape!

Full Body Exercise : Swing Squats

For this exercise, hold a dumbbell or a kettlebell down by your feet with one outstretched arm, then drop into a squat position with your butt pushed behind you, your back straight, and your heels firmly planted. Now, stand about halfway up as you begin to swing the dumbbell up, quickly reverse direction and drop down into a full squat position again, then powerfully stand as you swing the dumbbell overhead.

If you do this exercise as explosively as possible, which I highly recommend, you will find that your heart rate will get very high with just a few repetitions, making the swing squat both a cardiovascular and strength building exercise.

Full Body Exercise : Medicine Ball Slams

This is a great stress-relieving exercise, and also helps to build power and athleticism in the upper body, core, and legs. It is also a very easy full-body exercise to learn.

To do a medicine ball slam, you simply get a medicine ball (those big heavy balls you can often find in the corner of the gym), raise it overhead, then swing your arms down as you release the ball and slam it into the ground as hard as possible.

As you can imagine, this can be a loud exercise, so you may want to find a private area of the gym (like an empty group exercise room) and you will also need to be careful not to let the ball bounce back up and hit you in the face!

For an extra challenge, I sometimes finish a workout to complete exhaustion with 50-100 medicine ball slams.

Full Body Exercise : Burpees (also known as Squat-Thrust Jumps)

As an infamous exercise used by fitness bootcamp instructors, the burpee is one of those movements that you can love to hate. It will give you a full body workout in a matter of mere minutes, but also requires a great deal of focus and intensity.

Here’s how to do a burpee: from a standing position, squat down, put your hands on the ground, kick your legs out behind you, do a push-up (optional), then kick the legs back up into a squat position, stand and jump as you swing your arms overhead. If you’re an advanced exerciser or want to add even more “oomph” to this exercise, you can wear a weighted vest as you do your burpees.

Most burpee workouts involve doing a series of 10, 15, or 20 burpees as part of a full body weight training or body weight circuit, but you can do just 1-2 minutes of burpees in the morning as a fantastic metabolic booster to jumpstart your day!

Full Body Exercise : Deadlift-to-Overhead Press

The premise of the deadlift-to-overhead press is fairly simple: you pick a heavy object off the ground and lift it overhead. The object can be a dumbbell, barbell, kettlebell, medicine ball, sandbag, or, if you’re working out with a partner, even another person!

When you pick the object off the ground, which is called a deadlift, you’ll need to have good form: looking forward with your knees bent, butt out, and back straight.

You then stand, and as you stand or after you are in a standing position, hoist the weight overhead – using your hip and leg muscles to assist your upper body with driving the weight up.

A Full Body Exercises Workout

Want a fast and effective workout that gets you fit fast and burns lots of calories in a short period of time? Those last two exercises (the Burpees and the Deadlift-to-Overhead Press) are the key exercises for a tough but highly effective workout called The Burner.