I was just re-reading this cool little fat loss plateau busting report, and I realized their is one weird little tip you MUST see.

Now of course, I obviously agree with what is said on Page 9. And yes, I like the workout on page 12.

But it’s the tip on page 13 – which even though it is a little weird- that is my favorite plateau-beating tip in this report.

Click here to get your free copy of this fat loss plateau-busting secret.

It will help you overcome hormones, nutrition, and everything else that is slowing your fat loss.

PS – WARNING!

This weird little report is only going to available until tonight, and then the author is removing it from the Internet.

Click here to get your free copy of this fat loss plateau-busting secret.

PPS – Oh, and that 7 exercise circuit on page 12 really kicks butt,
I just looked at it again. It’s Shah Training-Approved!

The best for busy moms to stay in shape is to use Bodyweight workouts. This makes sense because busy moms are always on the go, and bodyweight training can be performed anywhere.

For the following workout, perform each exercise for the recommended repetitions as a circuit. A circuit is where perform 2 or more exercises back to back with little to no rest in between each set.

Try to complete as many rounds as possible within a 15 minute time frame. Now, if you have more time, you can do a longer workout. Vice versa if you have less time, then keep the workout shorter.

Exercise #1: Inch Worm 25 Feet

Get down into squat position and place your hands on the ground. Walk your hands forward until your in a push up position. Snap your legs back up so that you are back into squatting position with your hands on the floor.

Exercise #2: Quad Squat, 10 repetitions

This is a pretty difficult movement to explain. The main idea is to perform a pushup and squat at the same time. Get into squat position and place your hands on the floor. Straighten your back so that it’s parallel to the floor.

Now bend your elbows and knees at the same time, bring your body towards the ground. Bring it as low as possible, then press back up to starting position.

Exercise #3: Jump Squat, 10 repetitions

From the squat position, simply jump up and catch air.

As you can see, each movement easily leads into the next movement. For the inch worm, you do not need to measure a distance of 25 feet. You can easily use your own height as a distance.

For example, I’m 5′5″, so around 4-5 repetitions would cover a distance of 25 feet.

For more unique bodyweight exercises and workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Metabolic Training – Stop Doing Ineffective Cardio

Metabolic Training – Stop Doing Ineffective Cardio
By William Coulter

Metabolic training has been making waves with fitness pros for a few years now and with good reason; it works. Yet it still hasn’t become mainstream. A quick look around a commercial gym will prove that most people are still slugging away on the cardio machines looking to lose weight. This article will hopefully encourage you to move away from the old style of training involving hours upon hours of cardio combined with starving yourself. Firstly we need to dispel the myth of cardio and starving yourself being optimal for fat loss.

Old Style Weight Loss

The old style of training still being overused today goes along the lines of; Performing steady state cardio either on the gym machines or by yourself; Eat lower calories so that you burn more than your eating to burn fat. In theory there isn’t anything wrong with this but it’s not optimal. It relies on the most basic form of weight loss: calories in versus calories out. Roughly 3500 calories represents a pound of fat. If your body burns 3500 calories with exercise and diet you will lose 1 pound of fat and vice versa with eating more.

Ineffective Weight Loss

The problem with this program is that it doesn’t work well in the real world. Many people do not have the will power, time and/or money to constantly eat lower calories, or exercise more to burn of those extra calories. It’s a constant struggle to lose weight. Also considering that if you starve yourself for too long your body goes into ’starvation mode’ and slows your metabolism. Because your body is always thinking about your survival and thinks that a famine is on the way so slows down your bodily functions.

Click here for a Great High Intensity Metabolic Workout

Ineffective Training

Traditional steady state cardiovascular training doesn’t cut it either. Firstly referring back to your body’s survival instincts; your body adapts to constant training in as little as six weeks. Therefore the body finds it easier to perform and burns less calories in the process. Also bear in mind that when performing steady state cardio you only burn (extra) calories during the exercise. After you’ve finished your metabolism returns to normal fairly quickly. Paying attention now?

Metabolic Training

Metabolic training is a modern form of training where by, you do not just worry about how many calories you burn during training. But how many calories you burn throughout the entire week, by ramping up your metabolism with training. Basically your training effect has your body burning more calories after you’ve finished working out and your sitting around doing nothing. In fact studies have shown that this type of training raises your metabolism for up to 38 hours after your workout.

The complete scientific reasoning behind this is beyond the scope of this article. But for reference this is down to many factors along the lines of Excess post-exercise oxygen consumption (EPOC) and the production of fat burning hormones like testosterone (even in females) and growth hormone.

Types Of Metabolic Training

There are many types of metabolic training and far to many to write about. However for the purposes of getting you started, I will try to explain a little. To be doing proper metabolic training you need to be thinking along the lines of resistance training. That doesn’t have to mean lifting massive weights. Body weight exercises, bands, medicine balls and traditional weights are different examples of what can be used. Although the resistance has to be challenging, lifting the lightest weights on the rack for the sake of using weights won’t work.

A good starting routine is to pair exercises together such as squat and bench press or dead-lift and lat pull downs. Perform one exercise (ie squat) then with no rest perform another (ie bench). Rest for a minute and repeat until you have performed all your sets before moving onto the next pair of exercises. Aim to work every body part either during the workout, or at least once throughout the week, if you are doing different body parts at different times of the week. You could finish of your workout with a timed body weight circuit performing say burpees, star jumps, bodyweight squats etc. Or some interval training of your preference.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

While the metabolic training explanation wasn’t exhaustive, I hope you are beginning to see the benefits of metabolic training and how it can help you. This form of training can also be more enjoyable if your constantly mixing things up to stop your body adapting. It can be harder to perform especially if you’ve never tried it before. Therefore always consult with your doctor before attempting any new training regime. Give it a go and you could be surprised with the results.

Click here for a Great High Intensity Metabolic Workout

William Coulter has over 10 years experience in the gym and at home doing countless hours of research. If you would like to know more to stop wasting time in the gym and start getting the results you deserve; feel free to check out his website for more info: http://www.burningfattraining.com/

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Here’s another great bodyweight workout program from Turbulence Training. It’s called Mini Bodyweight Circuits. These are really great workouts you can use when you’re EXTREMELY short on time.

In the following video, Craig Ballantyne shares workout A from the full program. You start the workout with Chinups. Perform just 2 repetitions short of failure. This means that if you can do 10 chinups as your maximum, do just 8 repetitions.

If you don’t have a bar, then substitute the chinups for pushups instead. Perform 2 repetitions short of failure. Follow up with 25 prisoner squats. Try to do these all in a row, but you can take breaks in between if you can’t do all 25 in a row.

Finish off the circuit with reverse lunges. Perform 15 repetitions each leg. You can use weights if you have access to them, but only for the reverse lunges. This is one circuit.

Perform the circuit 2-4 more times, depending on your fitness level. Check out the video:

Click here to Grab the Rest of the Mini Bodyweight Circuit workouts.

I’ve often preached the idea of training your entire body in one workout. In fact, the overwhelming majority of the workouts I publish on this site are whole body in nature. But, what exactly are the benefits of whole body bodyweight workouts? Well, here are three reasons why you should consider training your entire body in one workout:

1) Build More Functional Strength

Functional strength training has become a popular buzz word in the fitness industry. But, what does it exactly mean? Out of all the interpretations out there, I believe that functional training simply relates to how your body moves. A more functional body means that you are better at performing sport and daily activities.

Whole body bodyweight workouts generally involve compound movements, or movements that train more than one muscle group at a time. Most compound movements have a greater “transfer effect” when it comes to sport and daily life. For example, the motion of a bicep curl is rarely ever used in average daily life.

However, the squatting motion is one of the most commonly used movements in our daily lives. Another common movement is picking things up off the ground and placing them over head. This is why movements such as bodyweight squats are so important.

2) Build More Muscle and 3) Burn More Fat

Compound movements are not only functional in nature, but they also activate a lot of muscle mass. The more muscle you activate, the harder you work. The harder you work, the greater stress you place on the body. This stress causes the body to build up stronger and bigger.

There are numerous hormonal responses that occur when you activate and train a large amount of muscle mass at once. Two hormones that are released both during and after your resistance workouts are Testosterone and Growth Hormone.

Growth Hormone is important because it increases the utilization of fatty acids as well as the breakdown body fat. This means that your body will use fat stores for energy (as opposed to muscle mass) both during and after your workouts.

In other words, more muscle and less fat!

The Easiest Way to Organize your Whole Body Bodyweight Workouts

There are lots and lots of variations you can choose from when designing your own whole body bodyweight workout. But one of the easiest ways to design a whole body workout is Circuit Training. The purpose of circuit training is to keep your body moving and working at all times.

Circuit Training is one of the most efficient ways of training your whole body within a very short period of time. Think about it, if you were to rest 30-60 seconds after each set you performed, you’d be spending more time resting than actually working out.

The biggest misconception surrounding circuit training is that it’s just a fat loss technique that you performing using easy exercises and high repetitions. The truth is that you there are many variations of circuit training and parameters which you can easily modify for strength, mass, and fat loss.

Top Three Reasons to Use Circuit Training

I’ve written about Circuit Training so many times that there is really no reason to keep repeating myself. However, here’s a quick review of why Circuit Training works so well for whole body bodyweight workouts:

1. Allows you to work your aerobic system while working your muscles. This translates to a fat burning and muscle building effect at the same time. If you’re burning more fat with your circuit workouts, that means you’ll have to spend less time on the treadmill.
2. Remember how compound movements release lots of Testosterone? Well, short rest periods also aid in releasing more testosterone. We already know why Testosterone is so important for overall fitness. Also, long boring cardio sessions lower testosterone levels, so you’ll be boosting Testosterone your levels even more by staying away from the Treadmill.
3. The final reason why I love circuit training so much is that it allows my workouts to remain short and sweet. Sometimes I have workouts that last a mere 10 minutes, but these workouts are usually the most intense because I’ve pushed myself to the maximum.

But if you’re really stuck on figuring out how to exactly organize your workouts, then here’s a simple template you can use:

• Step One: Choose a Push Up Variation (Pushups, Hindu Pushups, Feet Elevated Pushups, Dive Bombers, Elevated Pushups, T-Pushups, Spiderman Pushups, One Leg Pushups, One Arm Pushups, Uneven Pushups, Handstand Pushups).
• Step Two: Choose a Pull Up Variation (Pullups, Chinups, Mixed Grip Chinups, Side Side Pullups, Circular Pullups, Commando Pullups, Typewriters, L-Pullups, Gorilla Chins, One arm Chinups, One Arm Assisted Chinups, Assisted Chinups)
• Step Three: Choose a Lower Body Exercise (Squats, Lunges, Squat Jumps, Side Lunges, Boot Strappers, Ankle Grabbers, Hip Raise, One Leg Hip Raise, One Leg Boot Strappers, Tuck Jumps, Squat Tuck Jumps, Duck Walks, Bear Crawls)
• Step Four: Choose number of circuits to perform (usually 2-20)
• Step Five: (Choose rest interval (0 to 120 seconds)
• Step Six: Choose repetitions for each exercise (1-100)

The following is a sample workout showing how all the steps fit together:

Perform 3 rounds of (Step Four):

• Hindu Pushups, 10 reps (Steps Two and Six)
• Gorilla Chins, 5 reps (Steps Three and Six)
• One Leg Boot Strappers, 20 Reps (Steps Four and Six)
• 30 Seconds Rest (Step Five)

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.