Fitness for Busy Folk

Monthly Archives: June 2011

Build Big Biceps Without Weights

All guys want big biceps, right? Well, is it possible to pack on muscle on your biceps without lifting heavy weights? Yes it is! And I’m not talking about pullups or chinups here. I’m talking about resistance band curls…with a twist!

In the following video, Coach Adam Steer shows you a great biceps movement you can do with a simple resistance band:

My recommendation is to use this exercise with one of Adam Steer’s full bodyweight workouts. He has just released an incredible 6-week bodyweight regimen you need to check out! Click here for more information.

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Kettlebell Circuit Workout with Two Kettlebells

The reason I love Kettlebell training is because you can get a great workout super fast. Chris Lopez, who’s the guy I go to for all my Kettlebell workouts just came out with a new workout video using two kettlebells:

Now,you can do this workout with one Kettlebell. I just find the concept really great! Out of the three movements, the clean is the easiest movement.

So, you’re doing 30 cleans total, 20 front squats, and 10 overhead presses. If you’re doing this one hand, complete the entire circuit with one side, rest a minute, then do it on the other side.

For more incredible Kettlebell workouts, check out Chris’ manual, Turbulence Training Kettlebell Revoluion. Click here for more information!

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19 Foods to Help You Lose Fat Fast


Vegetables, vegetables, vegetables. THAT’S the KEY to losing body fat! Seriously. I’m not joking around with you. Yeah, I know it sucks. No one likes vegetables. But they really are the key to losing body fat!

So let me give you a super simple diet that will help you lose fat REALLY fast. For the next seven days, you will eat as many vegetables as you want from list below, 4 times per day. You have 19 choices:

  • Artichoke
  • Asparagus
  • Beets
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Green Beans
  • Kales
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Spinach
  • Squash
  • Tomato

So lets go over the basic rules:

  • Eat 3-4 meals per days. Eat as much as you want. Fill yourself up.
  • Make sure to eat at least 20 grams of protein per meal.

Do this for one week, and see what happens. No calorie counting. No exotic supplements. Nothing. Just simple veggies.

But along with a great diet, you need a solid training regimen. I recommend using Metabolic Resistance Training with this diet. Click here for a sample workout.

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MMA Style Training for a Strong Core


I’ve always been fascinated with the way fighters train. I am usually the first one to jump on any article, youtube video, or product that tells me how to train like a fighter. There’s still a bit of a fighter in me. I hope to one day go back to Karate, but until that day comes, I will have to make do with the knowledge I have.

One thing I love about fighters is that they have a super strong core. They don’t care about abs, and not all fighters have abs. But, they have a super strong core that produces knockout punches, and devastating take-downs.

However, there is a LOT of misinformation concerning fight training. Luckily, we have an expert on our side: Eric Wong.

Eric Wong is a fight trainer. A REAL trainer of champions, not just some amateur fighters. His guys compete in the UFC. Now THAT’S a big deal!

In this video, Eric goes over how to build a REALLY strong fighters core:

There you have it. So whether or not you are a fighter, you can still check out Eric Wong’s program to help you boost endurance, increase strength, and burn lots of fat ====>

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Metabolic Resistance Training: Stronger Core and Spine for Fat Loss


Fitness these days is all about core training. For many years, core training was all about doing crunches and situps. However, Dr. Stuart McGill has completely changed the game when it comes to core training.

Through his research, Dr. McGill taught us that the ability to brace the core improves back health and performance. “Bracing” the abs refers to the natural movement you do when someone is about to punch you in the stomach.

Many people can squeeze their abs, but not many people can maintain that position through a full set of a particular workout. Bracing your abs is extremely important, because the constant flexion of the spine which occurs in crunches and situps can lead to all sorts of problems such as a disc herniation.

Bracing your abs also helps keep your back straight. Every time you perform a movement with a rounded back, you’re placing yourself at greater risk of injury. Being able to brace your abs while holding an external object is the key to safe metabolic resistance training.

The best movement to practice bracing your abs is the plank. Start off with a 20 second plank position, and build up to a 90 second hold. This exercise along will keep your back healthy and strong.

Once you master the plank, move onto some more difficult movements to train your core. The first movement is called “Stir the Pot”:

As you perform this movement, you will feel muscles working all the way down to your spine. The stronger you get, focus on making larger circles.

The second movement to enhance core stability is the leg curl w/ single leg balance:

The Leg Curl movement improves your core stability and performance, PLUS it loosens your hamstrings. Don’t believe me? Well do this: perform a standing toe touch and make a note of how far your fingertips reach.

Perform 5 reps of the leg curl exercise on each side, and then test it again. You’ll notice an immediate increase in your hamstrings flexibility WITHOUT even stretching! Why is this the case?

Well, when a muscle is stiff, most people just stretch it or do deep tissue work. Both of these methods are just bandage solutions and will only work for a short period of time. Why? Because these methods do not address the root cause of the problem, which is the spine.

If you want to increase your flexibility, you must strengthen your spine. So, for hamstrings, it is likely that the deep muscles that support and surround your spine are just plain weak. The leg curl is the perfect movement to help strengthen this hard-to target area of your spine.

Perform these two movements for complete spine health and watch your fitness improve in all areas. Get stronger, lose more fat, and build lean muscle mass. If you’re looking for a solid, done-for-you program with a mobility phase that enhances total body flexibility, check out Chad Waterbury’s Body of Fire program ===>

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Sample Metabolic Resistance Training Program


Here’s a really cool video showing a sample metabolic resistance training program from Chad Waterbury’s Body of Fire program:

To check out a completely done-for-you 12-week metabolic resistance training program, then you need to check out Chad Waterbury’s Body of Fire. ===>>

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Top 7 Metabolic Training Exercises for Fat Loss


Metabolic training is a new training method that is all the rage. The key to this training method lies in the exercises that you choose. So, lets go over the top 7 metabolic training exercises for fat loss:

Exercise #1 and #2: Clap Pushups and Pullups

Basic pushups and pullups train a large part of your body. However, with metabolic training we want to choose movements that involve generating a lot of power. So, we’re going to stick to pullups, but switch up pushups with clap pushups.

Here’s what the combo drill looks like:

A great way to perform this routine is to use a timed set. Start off with performing as many repetitions as you can in 30 seconds, and gradually build up to a 2 minute drill. This drill will build great upper body mass, and help you burn fat do to the high metabolic cost of the routine.

If you are tall, then do not jump into the pullup. You want to use full range of motion. I personally do jump onto the pullup bar because I’m a short guy. However, I try not to use the momentum from the jump when pulling myself up.

This combination is also better then doing a set of pushups and then a set of pullups. Why? Because while you do pullups, you give your chest muscles a rest, and while you do pushups, you give your back muscles a rest.

This allows you to complete more repetitions without getting fatigued.

But remember, you MUST do this combo for maximum speed. If this routine starts to get too easy, increase the time of your interval, or start wearing a weighted vest.

Exercise #3: Sprints

What is the best exercise to reduce belly fat? Well, it’s not an abdominal movement, it’s actually sprints. Look at any athlete that sprints as part of their training, and you will notice one thin in common: they have a really tight stomach.

If you’re using a bike or anything else for your interval training, switch over to sprints and you will notice more fat loss off your belly.

Exercise #4: Inverted Row w/ Narrow Grip

You do not need any weights to perform this amazing biceps-builder exercise! The inverted row w/ narrow grip will help target your upper back, and increase the size of your arms, all in one simple movement:

The key to training your biceps is to place your hands close together. This works because you can not continue the movement after your biceps get tired. In other curling type movements, you end up cheating once the biceps get tired.

Two main points with this movement: 1) Squeeze the biceps hard at the top, and 2) Go full range of motion. This means that your hands must touch your chest in all reps. The moment you can not go full range of motion, stop performing the exercise.

Exercise #5: Medicine Ball Squat Jump

The squat jump is a great lower body movement. It helps build lower body strength and gives you the explosive edge. However, most people put a barbell over their upper backs, which can make the movement dangerous.

A better option is to perform them with a medicine ball:

The reason why holding a barbell across your upper back is that it places greater stress on your shoulder as you jump up, where it’s all ready in an uncompromising position. Holding dumbbells by your sides isn’t much better either.

The best way to perform weighted squats is to hold a heavy medicine ball tightly against your chest. This allows you to keep the stress off your shoulders and still be able to explode with maximum acceleration.

This is a tough movement, so always start off with a lighter weight then you think you can handle. Build your strength up and lose fat.

Exercise #6: One-arm Chest Press w/ Rotation

My girlfriend loves my chest. She can’t stop touching it. How did I build it? I do a lot of Kettlebell chest presses! Now, to make this movement even tougher, you’re going to add a little twist at the top:

As you can see, this movement is not only going to train your chest, but also your hips and abs! Now my girlfriend will love my abs and butt!

You can use Kettlebells or dumbbells for this movement, but I prefer Kettlebells.

Exercise #7: Pushups w/ Knee Tuck

Placing your feet on top of a stability ball in itself is tough. But, what if you add in a pushup and a knee tuck? This combination movement gives you a great abdominal and chest workout:

Do not attempt this movement if you can not do at least 20 good, solid pushups. If you can do 20 pushups, then you will have the abdominal strength to place your feet on a ball without falling sideways.

As you probably notices all of these movements are super unique, and from a guy named Chad Waterbury. Chad has created an entire routine out of the concept of Metabolic Training. I highly recommend checking out his 12-week fitness regiment here ===>>>

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Metabolic Training: Tips for Maximum Fat Loss


You want to lose a lot of fat really fast? Well here are 5 metabolic training tips for maximum fat loss:

#1 – Use the most CHALLENGING weight

When most people perform circuit training, they use light to moderate weights. No, you must use a challenging weight! This is because building strength is super important if you want to boost your metabolic rate and burn fat.

First of all, building strength allows you to recruit more muscle fibers. Recruiting more muscle fibers helps increase the metabolic cost of each exercise. Why is this important? Because it is your metabolic rate which determines how many calories you burn throughout the day.

The faster your metabolic rate, the more fat your will burn, and the leaner you will be. But we just don’t want to be a bag of bones. We want MUSCLE! Which is another reason why you should be lifting challenging weights.

#2 – Choose MULTI-MUSCLE exercises

Another way to recruit more muscle fibers and boost your metabolic rate, is to choose movements that work multiple muscle groups at once. One example of a multi-muscle exercise is the one-arm row.

The one-arm row trains your back, biceps, and abs. When most people want to train biceps, they just do bicep curls, which don’t have that big of a metabolic effect on your body. Better movents include rows and pullups.

There is a positive correlation between the number of muscles you work within a given exercise, and the metabolic cost. Metabolic cost describes how demanding an exercise is on your body or workout.

So, wherever possible, choose multi-muscle exercises over isolation movements. Choose shoulder presses over lateral raises. Choose split squats over a leg extensions. Choose planks over crunches.


#3 – Don’t COUNT reps

That’s right. Don’t COUNT reps. Just go by feel. Use a challenging weight, and just do as many reps as you possible can with proper form. The problem with using a specific repetition scheme is that for some people, 10 reps might be enough, and others may need 20 reps

Also, in a traditional system, lets say you are doing 5 circuits, the first two circuits will be easy. The next two will be harder. But you’ll push maximum intensity in the last set because you’re already tired.

Your reps will go down each set. That’s ok. That’s part of the plan. You’re pushing your body to the limit at each set, which is way more than what most people do. You stay in the maximum intensity zone longer compared to the traditional method.

#4 – Move as FAST as possible

Athletes that move FAST have the best bodies. This includes MMA fighters, sprinters, and running backs. Olympic lifters move FAST, and so their bodies are nice and ripped. What does this mean for the regular folk?

It means that slow tempo training does not work as well as super fast intense training. So with metabolic training, choose a challenging weight, perform it fast, and perform as many reps as possible with proper form.

Research shows that lifting fast burns more calories. So, lifting fast adds to the metabolic cost of each movement, hence increasing the metabolic cost of the entire workout. It’s going to be hard work, but that is what is necessary!

One way to lift fast is to avoid machines. Machine exercise usually have mechanisms that unnaturally slow down the movement. So, stick to free weights and bodyweight exercises. In fact, bodyweight movements are the best.

#5 – Train your Full Body

The final part of the equation is to train your entire body. All this time, we’ve been taught to train one muscle group per day. For fat loss, you want to train your entire body. But how do you do this without tiring yourself out for the following day?

Well, the key is to choose just one movement per muscle group. The best way to set up such a program is to choose one upper body pushing movement such as chest press or shoulder press; one upper body pulling movement such as row or pullups; one lower body movement such as squat or deadlift; and one abdominal movement such as plank or side planks.

You can spend time coming up with your own metabolic training routines, or you can follow a proven, done-for-you program called Metabolic Mayhem. Click here to learn more!

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Metabolic Resistance Training: Muscle Building Possible?


What is all this talk about metabolic resistance training? What makes this training technique so special that it is supposed to help you burn fat AND build muscle?

The days of boring cardio are all gone. Now we’re being told that we don’t even NEED interval training! Why? Because we have this thing called metabolic resistance training that is going to solve all our problems.

This is really a great training technique. And the best thing about it is that you can get the results you desire without any complicated equipment. All you need are your bodyweight, and dumbbells.

Chad Waterbury explains what Metabolic Resistance Training is:

So, metabolic resistance training is basically doing a lot of whole body movements together as a circuit. This boosts your metabolic rate, and helps you burn fat throughout the entire day, which is a much more effective method then walking on a treadmill.

Now, how would you build muscle with this sort of training? The answer is very simple: use heavier weights. In fact, in Chad’s program, you are not just using light weights. You’re using a CHALLENGING weights.

There is a reason for this: if you can get stronger, you can recruit more muscle fibers. The more muscle fibers you recruit, the greater the metabolic cost of the movement. Hence, you will NOT be getting weaker with Chad’s program.

You’ll actually get stronger and bigger! So, muscle building IS possible with metabolic resistance training!

Chad Waterbury’s Body of Fire program involves 3-phases, each lasting 4 weeks long. It also involves a bonus phase for another 4 weeks. So you’re getting 16 weeks of training WITHOUT hiring Chad personally!

The definition of insanity is to do the same thing over and over again, and expecting different results. That is why people don’t get results. This is why Chad’s program is different. Each workout is different, and you progress based on your own individual strengths and weaknesses.

Chad provides you with a progression plan for each workout he provides. You can use the suggested progression plans, or simply progress based on your own abilities. It is completely up to you and your capabilities!

Each workout starts off with a prep/mobility session. This is your warmup and allows you to get physically and mentally ready for the workout ahead. Next, we have the cardio section. But don’t worry, this isn’t boring steady state cardio.

Then, you move straight onto the strength program. This part of the workout is designed to build full body strength. You will need to use the most challenging weight possible based on Chad’s recommendations.

After the strength part, move onto cardio strength. In this portion, you will lighten the load, and move faster with the circuit training. This will give you a combination of cardio and strength benefit.

Finally, finish the workout off with your stretches.

As you can see, Body of Fire is the perfect, well-round program for your fat loss and muscle building needs.

So get ready to use some new training methods and new training exercises that you have never seen before. Get ready to work hard and sweat bucket loads as you shed the pounds and build strong, lean muscle!

Chad Waterbury’s program is all about boosting your metabolic rate while keeping your rest periods short. You will not be recovering fully from each circuit, which is what will force your body to work harder.

I will be writing more about body of fire and metabolic resistance training in the future. But for now, I really want you to check out Chad’s program here ===>

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Metabolic Resistance Training – Beginner Workout


Beginners are making one BIG mistake: they’re following stupid magazine workouts that ask you to split up your body part. Instead, they should be focusing on full-body training. Full body training allows you to transform your body faster then split-body training.

There is a positive correlation between the number of muscle you work, and the changes it has on your body. What you want to focus on is maximizing the metabolic cost of each workout. A workout where you train your biceps only has a lower metabolic cost then one where you train your chest.

You can feel it. The chest workout is so much harder and more fun. Why? Because you’re training a large muscle group. Now, lets take that to the next level and perform a workout where you do a chest/back superset.

Now you’re having more fun, and sweating a lot more. What’s more, your workouts are getting done faster. You’re also noticing that you’re getting leaner and stronger, faster! Take this to it’s final conclusion: FULL BODY

Studies show that high intensity circuits burn the most amount of calories and fat in comparison to a straight-set approach. A full body circuit is where you alternate between one exercise to the next with minimal to zero rest in between each set.

Athletes have the best bodies because they lift fast. So, the key to really transforming your body is to lift as fast as possible with the safest form, and move from exercise to exercise as quickly as possible.

But don’t just focus on getting leaner. You must also get stronger. This is why adding resistance to your movements is absolutely crucial, or at least try and find a way to make the exercise more difficult.

Most beginners will be able to get results from a simple workout of pushup and bodyweight squats. But, as you get stronger, you will need to add weight to your squats and think of harder ways to perform pushups.

Strength is an extremely important part of your workout. First of all, building strength allows you to recruit more muscle fibers. Since your goal is to maximize the metabolic cost of each workout, you must lift heavier to make each exercise harder.

It works like this – get stronger, recruit more muscle fibers, increase the metabolic cost of each workout, and burn more fat and calories. Super simple concept, but a difficult idea to trust, since most magazines tell you something compeletely different.

If you’re looking for more information on how to use metabolic training to burn fat, get stronger, and build muscle, then check out Chad Waterbury’s Body of Fire. Click here for more information.

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