Below is an exercise routine that I put an advanced client through today to help to get his body fat percentage from 10% to 8%. We are putting his body through high intensity training coupled with a nutritionist that is analyzing his diet to make sure that he is eating the correct foods for his body.
My philosophy is that everyone’s body is different and that we cannot all train the exact same way and get the same result. You have to test, test, test to see what your body reacts to.
If you are serious about getting the results that you want then I recommend that you start logging down your exercises and seeing how your body feels and how you feel the next day. Below is a workout that I would like you to try and see how you do.
Do each exercise for 30 seconds for as many reps as you can and do 3 sets each before moving on to the next exercise.The rest period in between sets should be 20-30 seconds maximum.
Make sure to choose moderate weight that is challenging. You will know you are doing it right when your heart rate is up.
When you do the stair runs make sure you are holding dumbbells above your head or on your shoulders to add a different dynamic to your workout and really incorporate your core.
By pushing yourself in your workouts, you will build mental toughness AND it can also be a reflection of how hard you are willing to push yourself in other aspects of your life.
Stair Runs (hold dumbbells overhead or on shoulders) 3 rounds of 2 minutes
Rowing Machine (cardio) supersetted with Power Push Press for 5 rounds.
A Demonstration On How You Can Get Better and More Results in Less Time
Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.
We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.
Be Creative to Get Your Results
When you are looking to get a workout in and you do not know what to do or do not have access to gym equipment you will still want to be creative.
Some of the best workouts that I have done with my clients are workouts on stairs. Use the stairs to be able to increase your heart rate and challenge your muscles in different ways.
You can do runs up the stairs, push ups up and down the stairs, two legged hops, single legged hops, calf raises, high knees, and so many more exercises.
The key to making this effective is using your creativity and not allowing the lack of a gym membership or lack of equipment to stop you to get to your goals.
A sample workout that I use with my clients goes as follows
60 second run up and down the stairs
60 second push ups up and down the stairs
60 second two legged hops up the stairs
60 second single leg hop up the stairs
Repeat cycle 3 times and make sure to put 100% effort.
Get Ripped Beach Body Abs by following these two tips.
Losing Inches instead of Weight
Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.
Remember every time you change your workouts up they will make your body change. Variety is the key to results.
Looking for a way to get rid of the extra fat on your triceps (back of your arms)?
Do chair or bench dips. Make sure that as you are doing the exercises you are keeping your chest out and feeling the burn in your triceps. Do 10-15 reps for maximal benefits.
Week 1 Day 1
Warm up 10 minutes
Run on a treadmill at the highest incline possible for 1 minute
Dumbbell Squats 15lbs 25 reps
Push Ups 20
Repeat 3 times
Run on treadmill backwards at highest incline possible for 1 minute
Bouncing lunges 15lbs 20 reps per leg
Single arm bent over rows 10-15lbs 20 reps per arm
Advanced Jacks knives 25
Repeat 3 times or stop at 30 minutes
Bike 30 minutes
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If you are looking for a great set of lean abs and you are confused on how to reach them, then I am going to give you a brief explanation on how to get the abs you want.
The first thing I suggest you pay very close attention to is your diet. I know you have heard many times before that it is all about the “diet” but it is true. The only problem with what a majority of the advice that is given is they always tell you to watch your diet but they rarely give you action steps.
Keep your sugars low if you want to have a leaner midsection. What I have found that works extremely well with my clients is telling them to keep their sugar to a minimum. This includes fruit juices, sodas, and desserts. Sugar is the quickest way to add size to your midsection.
Another quick tip is to make sure you pay attention to how much bread and pasta you eat. Not only do you want to minimize the amount of bread and pasta that you eat but when you do eat it never eat it alone.
Always combine a carbohydrate with a protein to avoid blood sugar spikes which typically cause your body to store fat. What I mean is make sure that you are not eating just potatoes and gravy or other meals that are all carbohydrates and no protein or fat.
Make sure you are eating some form of protein in the meal or healthy fat. That is the best way I have found to keep my clients lean and getting the results that they want.
Another quick tip is to make sure you are lifting weights to add additional lean muscle tissue. Muscle in my experience has helped people significantly burn fat more effectively and help tone up their midsections.
Lift different muscle groups each lifting session and mix up your workouts often. The more often you mix up your workouts the better results you will get and the more fun you will have in your fitness lifestyle.
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Thank you for reading :)
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