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Monthly Archives: January 2012

Kettlebell Swings for Fat Loss: More than One Way to Use Kettlebell Swings

The Kettlebell Swing is the most simplest Kettlebell exercises. But don’t let it’s simplicity fool you. The swing has the capability of making even the most elite athletes beg for mercy.

However…

There is no such thing as the “perfect” workout. I recommend performing high-rep kettlebell swings very often. However, this is not the only way to train the kettlebell swing. You can also grab a heavy Kettlebell and perform lower repetitions.

This form of training will have it’s own benefits. I believe that you should modify your training approach based on your goal. For example:

Kettlebell Swings for Cardio

If you plan to use Kettlebell Swings to replace your boring cardio, then I recommend doing intervals. Grab a Kettlebell and perform swings non-stop for 15 seconds. Rest for 15 seconds, then repeat 7 more times for a total of a 4-minute workout.

You can also combine Kettlebells with another cardio movement. One example is to go to the track, do 10-20 Kettlebell swings, then run one lap. Rest for 30-60 seconds, then repeat. Start off with 3 rounds, and built yourself up to performing more rounds and more repetitions of Kettlebell Swings.

Kettlebell Swings for Muscle

Swings are also a great muscle builder, especially if you pair them with a squat variation. One of my toughest legs workouts went as follows: Perform 15 swings, then 15 goblet squats, followed by 15 swings. Rest 1 minute, then repeat 3 more times.

Another lower body workout that can also be used as a great cardio workout is to perform a circuit of the following 4 movements: burpees, goblet squats, split shuffles, and swings. Perform 30 seconds of each movement followed by 1-2 minutes of rest. Perform 3 rounds.

Kettlebell Swings for General Fitness

You can also incorporate them into full-body circuits for general fitness. One simple workout is to perform each of the following movements for 30 seconds: Bodyweight Squats, Pushups, Pullups, and Swings. Perform 5 rounds for a quick, 10 minute workout.

Another great way to use Kettlebell swings is to perform them before and after your workout. For example, start off with performing 30 swings. Rest 30 seconds, and repeat 2 more times. Go through your regular weight training workout. At the end of the workout, Do another 3 rounds of 30 swings with 30 seconds break in between.

As you can see, there is more than one way to use Kettlebell Swings. However, despite the training method you use, you’ll still be burning tons of calories and in the process burn fat. Kettlebell Swings trully are the ultimate fat burner! For more awesome kettlebell workouts you can do at home, check out my brand new blog: FlabToFit.com!

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One Legged Burpee Challenge

The following is a Guest Post by Shawna Kaminski:

It turns out I’m sorta fickle!

I hate to say it, but the burpee has lost just a little of his pizazz!.

Sure, he still makes me weak at the knees and outta breath, but since adding 50 burpees a day into my workout for a few weeks now, I’m getting a little bored. You know what they say about familiarity!

Aaand, I’m actually enamored again.

I won’t call it “love” cuz I know you’re gonna think I’m just some crazy love sick fool. So let’s just say I’m “very fond” of this guy.

I found the burpee’s younger good looking brother!

The one-legged burpee.

Yes, call me crazy, but this burpee is even more challenging.

If you’re up for more challenge and variety, you’ve got to give this a shot.

I created a little circuit for you here:

I used a timer as you can see, with the following times and exercises:
30 work/10 seconds rest (transition)
One leg burpee
Other leg burpee (aren’t you glad we only have two legs?)
DB row (2 arms)
Jump rope
Plank
Repeat this circuit up to 5 times for a quick 20 minute killer workout.
*Here’s a tip to force the intensity: I kept my burpee reps to 8 in 30 seconds and 15 for the DB rows. Knowing that I could catch my breath after each 30 seconds of work (with the 10 sec rest) allowed me to push a little harder. The 10 seconds rest wasn’t very “restful’ but I could grab a quick drink and breathe.
Here’s the reasoning behind the exercises I chose for the circuit!
The burpee is very difficult and works the legs and chest muscles, so I didn’t want to add more exercises that focused on the chest or legs in the circuit.
I wanted to do a back exercise that allowed for a little active recovery after the burpees.
I wanted to spike the heart rate again with the jump rope set.

I needed to catch my breath and work on my core with the plank.

I chose 30 second sets because it revved up my heart rate: it’s a short enough time that I could really push, but long enough to make it difficult. The 10 second recovery allowed me to keep going and not give up.

Holy hamstrings, the one legged burpee should do a number on me.

Thinking about it now. I’ll always love the burpee, but it’s nice to spice up my love life with his younger brother: the one legged burpee.

If you’re up for the ultimate challenge, how many pull ups can you do? Want to increase the number in a short time? Then you can start doing burpee pull ups!

Author Bio:
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna is in her late forties, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs. Check out her latest program designed to help you boost your pullup and pushups here ==> ChallengeWorkouts.com

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3-Bean Salad

Makes 10 Servings



Ingredients


  • - 15oz can of Black Beans, rinsed and drained
  • - 15oz can of Kidney Beans, rinsed and drained
  • - 15oz can of Chick Peas, rinsed and drained
  • - 15oz can of Diced Tomatoes, rinsed and drained
  • - 3/4 cup of Salsa
  • - 1 1/2 cup minced Oignons
  • - 1 tbsp of Olive Oil
  • - 2-3 Tablespoon of Lime Juice
  • - 1 Tbsp of Chili Powder
  • - 1 Tbsp of Curcuma
  • - 1 Tbsp Parsley
  • - Pepper , Garlic Powder , Oregano , Basil
  • - Splenda 

     

    Directions

     

  • 1. Cook Oignons with olive oil. Set aside
  • 2. Mix the beans, tomatoes, salsa in a big casserole
  • 3. Add onions, lime juice, chili powder, curcuma… also, use a little bit of pepper, garlic powder, organo, basil, and splenda.
  • 4. Cook for about 20 mins at medium heat 

     

    Nutritional Facts

    (Per Serving)

     

  • Calories: 145
  • Protein: 7g
  • Carbohydrates: 27g
  • Fat: 1g

For more great recipes, check out Anabolic Cooking:



www.AnabolicCooking.com

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Incredible Pectoral/Deltoid Superset: Dumbbell Shoulder Press and Pushups

In the past few years, I’ve written a lot of articles that can be considered anti-bodybuilding. I have even stated that I am anti-bodybuilding. But, the truth is that I actually use a lot of bodybuilding techniques…without even realizing it!

One of them is the pre-exhaustion technique. The pre-exhaustion method is a method where you exhaust a smaller muscle group so that your body is forced to recruit the larger muscle group – the one you want to work.

Many people, when performing the pushup, end up using a lot of their shoulders to do the work. So, you’re left with big shoulders, but a small chest. This was one of my problems.

After much experimenting, I realized that what I needed to do was get my shoulders tired before doing pushups so that I can recruit my chest muscles the way they needed to be recruited.

Whats the solution? A superset involving the dumbbell push press and pushups!

Exercise One: Dumbbell Shoulder Press

Without a doubt, the best shoulder builder is the dumbbell overhead shoulder press. In this superset, you’re going to use lighter weights and perform 15-20 repetitions. Then you’re going to perform a max rep of pushups (striving for 15-20 repetitions). Here is how to perform the dumbbell shoulder press:

Exercise Two: Pushups

Pushups are pretty straight forward. The first time your perform this superset, your shoulders are going to be screaming because you’re so used to using your shoulders for this movement. However, over time you will learn to better recruit your chest. To make this movement harder, perform the pushups on pushup handles. Lets go over basic pushup technique:

Now, if you’re looking for a solid training regimen to help you build lean muscle mass, then I recommend grabbing Craig Ballantyne’s M-MRT routine. The M-MRT program will help you increase your metabolic rate, boost strength, build muscle and burn fat, all at the same time.

MRT stands for metabolic resistance training. MRT is basically the next level of supersets, circuits, trisets, speed training, low rest, and compound movements. Its a combination of all these jam packed into one intense, no-holds barred workout.

And..it’s an advanced training regimen. Beginners can do it to, but I wouldn’t advise it. You need to build yourself up to it. If you’re a complete beginner then I have some workouts for you right here (click here).

But, if you’re someone who’s been training for quite some time, then MRT might be the regimen for you. If you’re ready to implement Metabolic Resistance Training into your fitness program, then click here to check out the best Metabolic Resistance Program for Building Muscle (click here).

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Citrus Baked Tilapia

Makes 4 Servings



Ingredients


  • - 1 pound fresh tilapia fillets
  • - 2 Tbsp. extra virgin olive oil
  • - 1 Tbsp. lime zest
  • - 1/4 cup freshly-squeezed lime juice
  • - 1/4 cup orange juice (preferably freshly-squeezed)
  • - 1/2 thai red pepper (optional, only if you like it spicy)
  • - 1 tsp. seasalt
  • - 1/2 tsp. freshly-ground black pepper 

     

    Directions

     

  • 1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
  • 2. Place tilapia fillets in the dish, turning to coat well with marinade.
  • 3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork. 

     

    Nutritional Facts
    (Per Serving)

     

  • Calories: 193
  • Protein: 33g
  • Carbohydrates: 0g
  • Fat: 9g

For more tasty and healthy recipes, check out Anabolic Cooking:



www.AnabolicCooking.com

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2 Best Quad Exercises: Narrow Stance Barbell Squat and Dumbbell Goblet Squat

You all remember Dominic? Well, he’s been having a tough time making his legs grow. He’s been taking all these supplements and going to the gym, but his legs just aren’t keeping up with the rest of his body.

So I gave him 2 brand new exercises that he needs to implement into his gym muscle building routine:

1 – Narrow Stance Barbell Squat

He does heavy squatting at the gym, which is good. When most people squat, they take wider stance. The wider stance helps with balance and helps put on more weight on the barbell. It’s a great beginner move. However, once the regular squat stops working, it’s time to lighten the load and go for the narrow stance variation. The narrow stance focuses more on your quads, and the wider version recruits more of your hamstrings. So, if quads are your problem, then you really need to try the narrow stance version. Here’s how to do them:

2 – DB Goblet Squat

I began teaching the goblet squat because I found people were rounding their backs too much with the regular squat. With the goblet squat, the weight is in front of your body, which forces you to keep your back nice and straight. I also like the movement because it helps increase your flexibility and allows you to perform the squat with a greater range of motion. Here is how to perform the goblet squat:

If you’re looking for a solid training regimen to help you build lean muscle mass, then I recommend grabbing Craig Ballantyne’s M-MRT routine. The M-MRT program will help you increase your metabolic rate, boost strength, build muscle and burn fat, all at the same time.

MRT stands for metabolic resistance training. MRT is basically the next level of supersets, circuits, trisets, speed training, low rest, and compound movements. Its a combination of all these jam packed into one intense, no-holds barred workout.

And..it’s an advanced training regimen. Beginners can do it to, but I wouldn’t advise it. You need to build yourself up to it. If you’re a complete beginner then I have some workouts for you right here (click here).

But, if you’re someone who’s been training for quite some time, then MRT might be the regimen for you. If you’re ready to implement Metabolic Resistance Training into your fitness program, then click here to check out the best Metabolic Resistance Program for Building Muscle (click here).

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Metabolic Resistance Training Routine to Build Muscle

Oh…here we go again. Another article about metabolic resistance training. What is all this hoopla all about? Oh and this one is claiming that metabolic resistance training, or MRT can build muscle.

What exactly is MRT? Is metabolic resistance training really some brand new form of training that is to revolutionize the way we see fitness? You want the short answer or the long answer?

Short answer….yes

Long answer….

Yes because MRT is basically the next level of supersets, circuits, trisets, speed training, low rest, and compound movements. Its a combination of all these jam packed into one intense, no-holds barred workout.

And..it’s an advanced training regimen. Beginners can do it to, but I wouldn’t advise it. You need to build yourself up to it. If you’re a complete beginner then I have some workouts for you right here (click here).

But, if you’re someone who’s been training for quite some time, then MRT might be the regimen for you. And here’s why you’ll love it: metabolic resistance training does not only help you lose fat, it also helps you build lean muscle mass!

So how does MRT exactly work, and how do it help you build muscle? It works by maximizing the metabolic cost of each exercise. For example, take the regular barbell squat. Most people are not maximizing the full benefits of this movement. By a quick modification, you can increase the results you get from this movement by over 50%. In other words, you achieve your goal 50% faster then you would if you were to perform regular squats.

So what is this change? Well, you have to grab an MRT workout to actually find that out. In a moment I will send you to the best muscle building workout which uses the MRT training technique.

Before that, I have one final tip for you: the essence of metabolic resistance training is mental strength. You must get into the right frame of mind, or else you will not be able to handle these workouts.

What I want you to do right now is close your eyes and think about the toughest workout you’ve performed. Now, multiply that feeling by 10, and you get MRT. Open your eyes.

How do you feel?

Are you ready to take on MRT? (Sorry if I scared you).

If you’re ready to implement Metabolic Resistance Training into your fitness program, then click here to check out the best Metabolic Resistance Program for Building Muscle (click here).

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Home Workout to Burn Fat

Not having a gym membership is no excuse for not reaching your goals. Simply by being alive, you are in possession of the best workout tool ever made for getting lean and burning fat – your own body.

That’s right, you really don’t need access to any fancy cardio machines, vibration plates or lots of heavy weights to burn fat. You can get the body you desire in the comfort on your own home.

Now you know this, there’s no excuse for missing a workout. Here are two workouts that you can alternate every week. Perform Workout A on a Monday and Thursday, and Workout B on a Tuesday and Saturday. Each session should only last around 30 minutes, so even if you’re busy, you can still get your training done.

Workout A

Perform 4 rounds of –

–          Bodyweight Squats – 20 reps

–          Wall Sit – Maximum

–          Glute Bridge Raises – 20 reps

–          Squat Thrusts – 10 reps

–          Plank – Maximum

 

–          Perform each of the following exercises in a circuit fashion as many times as you can until 15 minutes has passed:

 

–            Push Ups – 15 reps (Do these on your knees if you need to)

–          Chair Dips – 15 reps

–          Hand to elbow Plank – 15 reps

–          Birddogs – 10 reps per side

–          Curl Ups – 15 reps

 

Workout B

 

Perform each exercise in turn. In round one, do 15 reps of each exercise, in round two, do 14, in round three, do 13, and so on, until you get down to one rep.

 

–          Lunges

–          Squats to Chair

–          Push ups

–          Reverse Crunches

–          Burpees

–          Elbow to hand plank switches

 

You also have the option of purchasing a small amount of equipment if you wish, which may help to add variety and new challenges to your home workouts. This isn’t necessary, but is something you may want to consider, should you find that the workouts are getting a little easy.

If you’re looking for a complete bodyweight training manual you can use for your fat burning home workouts, then I recommend Workout Without Weights. Click here to learn more!

 

There are plenty of pieces of kit which are excellent for home workouts. They all require very little storage space, can be transported easily, and are relatively inexpensive.

 

–          Kettlebells. These range in weight from 4 kilograms right up to 60kg. An 8 or 12kg bell is a good place for most people to start. They are great for explosive exercises such as swings, snatches and high pulls. If you’re looking to get started with Kettlebells, then click here to check out an incredible Kettlebell program!

–          Resistance Bands. A very light training tool that offers you literally thousands of exercise alternatives. Try a beginner resistance band package, and add in pullaparts, face pulls, x-band walks and band curls to your home workouts.

–          Medicine Balls. These are fantastic for adding weight to squats and lunges, and also for invigorating your core training.

 

Home Workout Guidelines

 

Just as gyms have rules, you need to set yourself some guidelines when working out at home.

 

–          Don’t turn the TV on while you’re training, it’ll only distract you.

–          Unless you’re actually training with someone, make sure there’s no one else in the room when you’re working out. Just like the TV, it won’t help your concentration.

–          Wear comfortable workout clothes.

–          Put a mat/towel down so that you don’t scratch or sweat on the flooring, and so your back is protected when doing floor work.

–          Work just as hard as you would in the gym.

–          In the Summer, take your workouts into the garden for a change of scenery.

 

If you’re looking for some amazing home workouts to burn fat, then I recommend the Ultimate Gymless Workout. Click here to learn more!

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Kettlebell for Obese People

Kettlebells are gradually becoming more and more popular in the world of commercial fitness training. If you’re not familiar with them though, let me give you a quick rundown.

The kettlebell is a cannonball shaped weight, with a handle on the top, and is thought to have been invented and first used by Russian Special Forces. Its unnatural shape causes the main mass of the bell to be away from its center of gravity. This make the kettlebell excellent for performing explosive, and repetitive swinging movements.

Official Russian kettlebells start at 4kg, and go up in further 4kg increments.

Benefits

The main benefit of training with kettlebells is the huge calorie burn they pr ovide. Nearly every kettlebell exercise engages the muscles around your hips – your glutes, hamstrings, core and lower back, which means that you burn end up burning a ton of calories.

Considerations for Obese Trainees

On the whole, kettlebell training is perfectly suitable for anyone, regardless of your weight and size. As most exercises involve no jumping or bounding movements, there is little stress placed on the joints.

Another aspect for obese trainees to consider is fitness. Kettlebell training is extremely demanding, even for experienced trainers and athletes, so if you haven’t exercised for a while, and are out of shape, then trying to jump straight into an advanced workout is a mistake.

Technique is absolutely vital when working with kettlebells, as poor form can easily lead to injuries. To begin with, work on mastering the basic moves, such as the swing, overhead press and goblet squat. Once you have these down, move on to the Turkish get up, snatch and windmill.

Starting Points

If you’ve never used a kettlebell before, or haven’t exercised in a while, then it may well be useful to hire a trainer for a few sessions, or at least get a book on kettlebell training.

Many people find it hard to decide on the correct kettlebell weights to pick. Use this guide to help you –

For women:

  •  Woman with no/very little exercise experience – 4kg
  • Woman with some basic gym experience – 8kg
  • Woman with lots of gym experience, and a solid strength base – 12kg
  • Very experienced female trainer looking for strength gains -16-20kg +

For men:

  • Man with no/very little exercise experience – 8kg
  • Man with some basic gym experience – 12kg
  • Man with lots of gym experience, and a solid strength base – 16kg
  • Very experienced male trainer looking for strength gains -20-24kg +

When losing weight, your diet is crucial too. Make sure you’re eating in a calorie deficit, and consuming lots of nutrient-dense whole foods.

Sample Workout Plan

Try this plan two to three times per week, once you have learned proper technique.

Swings – 30 seconds swings, 30 seconds rest x 5 rounds. Click here for a complete guide to Kettlebell swings.

Goblet Squats – 3 sets of 10 reps. Click here for a complete guide to doing squats with Kettlebells.

Overhead Press – 3 sets of 8 reps per side. Click here for a complete guide to the Kettlebell overhead press.

Snatch – 5 sets of 5 reps per side.

Turkish get ups/ Windmills – 5 sets of 5 reps per side. Click here for a complete guide to Kettlebell abs exercises

Return to Kettlebell 101 Guide

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A Push-up and Pull-up Centered Workout

A week ago, I introduced you guys to an awesome trainer by the name of Shawna Kaminsky. She helps people boost their pullups and pushups. Its amazing how just these two simple movements can help you burn fat, build lean muscle mass, and get super strong.

I caught up with her a few days back for an exclusive interview. Enjoy:

Parth: Hey Shawna, I introduced your Challenge Workouts program last week and my readers loved it. There are still some readers who have not yet  grabbed the program. Can you tell these readers a little about the Challenge Workouts package?

Shawna: The Challenge workout package provides a ‘done for you’ workout plan. There are three stages for both the pull up and push up program. The focus for each program is to increase the maximum quantity and quality of pull ups and push ups, but the programs will actually benefit all body parts and systems.

Parth: What are the benefits of adding pullups to your workouts? Do they have carry over to other parts of fitness?

Shawna: The pull up has many benefits. First of all, it’s a compound movement that works multiple muscle groups. This means more calorie burning and metabolism boosting for a greater over all fat burning effect. It’s athletic and impressive and can be done pretty much anywhere without any special equipment.

Parth: How can a complete beginner get started on completing their first pullup?

Shawna: The program outlines a variety of modifications so that someone who can’t do one pull up can be successful. I go over techniques such as scapular retraction and a variety of assisted movements to aid in the completion of a beginner’s first pull up.

Parth: For someone who can do a few pullups, what strategies to do you recommend to help someone get up to 25 pullups?

Shawna: I give form tips and training strategies to help someone increase not just the quantity of pull ups, but also the quality. Injury prevention is important to the seasoned athlete as well as following a tried and proven program with a clear goal and road map.

Parth: There has been a lot of debate on the Crossfit-style kipping pullup. What is your opinion?

Shawna: A kipping pull up has its place in a balanced pull up program.

Parth: Women feel they need to avoid movements such as pushups and pullups like the plague. What piece of advice can you offer to help change their outlook?

Shawna: Many women feel they will ‘get big’ by doing strength moves such as pull ups and push ups. Nothing could be further from the truth. Women will increase their metabolism, even slow down aging by increasing lean muscle tone. Pull ups and push ups are a great way to do this.

Parth: Do you feel that bodyweight training can replace an entire gym full of equipment?

Shawna: I believe in a balanced approach to training It depends on what a client’s goals are, much can be accomplished with body weight training and then supplemented with training in a fully equipped gym setting. For me, I believe in a mix of body weight and resistance training modalities, however I believe that sticking to the basics is imperative. I’m not much for fancy equipment and machinery.

Parth: Is it ok to train to absolute muscular failure with bodyweight training?

Shawna: Intensity is imperative in order to make progress physically. This means pushing harder and demanding more from your body. It’s the same progressive resistance principle. As long as form is maintained and you allow for adequate recovery, then training to failure can be beneficial.

Parth: What tips can you offer people to help them survive through the holiday season?

Shawna: I think we missed the holidays this season, but generally my main tip is this: plan a quick morning workout to set the tone for the day. Shorten it if necessary but get it done.

Showing up is more than half the battle, especially during the holidays. Most of my clients that train first thing in the morning have better adherence to their nutritional goals as well.

Parth: Does your package include any nutritional information?

Shawna: The Challenge Workout program can be upgraded to include nutritional
information.

Shawna’s program is a simple, yet effective approach to fitness. By centering your training regiment around pullups and pushups, you can dramatically boost strength, lose fat, and finally achieve the physique you desire. Click here to learn more about Shawna’s workouts!

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Hello world.
3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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