In todays blog I'm going to be sharing with you one of my fat loss and body toning circuits utilizing my Core Fire Training techniques. This is a mini dumbbell circuit which is great for total body strength and fat loss and also for core strength and conditioning.
All my Core Fire Training circuits feature a resistance training exercise super-setted immediately with a core exercise. All exercises are timed and each circuit only takes 5 minutes. Don't let the short amount of time fool you, these circuits are challenging and very effective. Each resistance exercise is going to be done for 1 minute followed immediately by a core exercise (floor planks) which is going to be held for 20 seconds. Notice that there is a 15 second break in between super-sets which will give your body a little time to recover, yet keep your heart rate elevated for maximum fat burning.
Core Fire Training Mini Dumbbell Circuit:
1. Dumbbell Hang Clean/Push Press - Done uni-laterally (one side at a time) for 30 seconds each side
1a. Floor Plank - 20 second hold
Rest - 15 seconds
2. Dumbbell Swing - Perform exercise for 1 minute
2a. Floor Plank - 20 second hold
Rest - 15 seconds
3. Dumbbell deadlift - Perform exercise for 1 minute
3a. Floor Plank - 20 second hold
Rest 1 minute then perform circuit 2 more times
Let me know what you think....
Sunday, April 26, 2009
Thursday, April 2, 2009
Time To Change Your Method...
If there is one main rule that I truly believe in when it comes to training it's this- No Matter How Hard Or Long You Exercise, You Will Never Get The Results You Want By Using The Wrong Method...
Just think about this for a second? Have you ever seen some of the regulars at most gyms or fitness centers. You know.. The one's who are at the gym almost everyday doing the same exact workout they've been doing for the last 3 years. Heck... You might actually be one of those people.
They are usually the ones that are always wondering why they're not seeing any results. Or even worse... Why the scale readings seem to be going down and yet they don't seem to see any real changes in the over-all shape of their bodies. There is only one thing I have to say to these trainees(while tapping them on their head) "Hello, Hello, Is there anybody in there"? Don't misunderstand me. I do give them credit for going to the gym and exercising. However, unless you're going to the gym to sweat your ass off for two hours everyday just for kicks, I would imagine that most gym members have the same agenda when they walk through those front doors - To get into great shape and look great.
The main reason these gym members are not getting the results they want is because they are using the wrong method. The great bodybuilding legend Mike Mentzer once said “You can take a stick of dynamite and tap it all day with a pencil and nothing will happen. But if you took a hammer and gave it one good whack, that’s all it would take to set it off.”
This is the same type of mind set I use when I am training one of my clients or in my own training program. You can use the wrong method for 10 years and not see any results. Right when you start using the right method the results practically come over night. In other words, If you have been using the same workout program for a while and you are not seeing any results, change things up and find a program that will give you the results you are looking for.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
Just think about this for a second? Have you ever seen some of the regulars at most gyms or fitness centers. You know.. The one's who are at the gym almost everyday doing the same exact workout they've been doing for the last 3 years. Heck... You might actually be one of those people.
They are usually the ones that are always wondering why they're not seeing any results. Or even worse... Why the scale readings seem to be going down and yet they don't seem to see any real changes in the over-all shape of their bodies. There is only one thing I have to say to these trainees(while tapping them on their head) "Hello, Hello, Is there anybody in there"? Don't misunderstand me. I do give them credit for going to the gym and exercising. However, unless you're going to the gym to sweat your ass off for two hours everyday just for kicks, I would imagine that most gym members have the same agenda when they walk through those front doors - To get into great shape and look great.
The main reason these gym members are not getting the results they want is because they are using the wrong method. The great bodybuilding legend Mike Mentzer once said “You can take a stick of dynamite and tap it all day with a pencil and nothing will happen. But if you took a hammer and gave it one good whack, that’s all it would take to set it off.”
This is the same type of mind set I use when I am training one of my clients or in my own training program. You can use the wrong method for 10 years and not see any results. Right when you start using the right method the results practically come over night. In other words, If you have been using the same workout program for a while and you are not seeing any results, change things up and find a program that will give you the results you are looking for.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
Wednesday, April 1, 2009
You Are What You Eat...
That is one old adage that really speaks the truth. I mean think about it for a second.
If you eat lots of high fat, high sugar foods, most likely your physique will resemble your poor eating habits and will also be laden with lots of fat.
On the other hand, If your diet consists of healthy, low fat, low sugar, high nutrient rich foods, you will not only look better but you will also feel better because your body will be strong and naturally energized rather than weak and lethargic.
I'm pretty sure that everyone reading this blog knows the difference between foods that are good for you and foods that are not. The problem usually doesn't lie in what we do or do not know, but rather in what we do or do not DO.
Although many people struggle with their "food demons", the solution may be closer than you think. The way I deal with this dilemma is what I like to call "food trading". Let me give you an example.
I absolutely love cookies! Yeah, you heard me right. The guy who pushes healthy eating and daily exercise loves to eat cookies. However, instead of going down the snack aisle and grabbing a bag of Oreos, I go directly to the organic section and grab some whole grain Kashi cookies.
Do they taste as good as Oreos? I think so... But just keep in mind that I have been eating this way for many years.
The reason these "substitute" foods taste so good to me is because I have passed the "taste acclimation" stage. (Wow! I'm on a roll with these diet catch phrases)
Let's face it. Just because something doesn't taste that appetizing the first time we try it, doesn't mean we aren't going to get use to the taste and actually enjoy eating it at some point.
I still laugh when I see someone taste a protein drink or bar for the first time and gag trying to swallow it. It's funny because these same two things taste great to me. It's just a matter of our taste buds getting use to them. Believe me, the trade off will be huge as far as your physique goes.
I look at it this way. If you really want to be lean and healthy you will make the trade. I actually keep a list of these "substitute" foods that can be "traded" for their fat and sugar laden versions.
If you truly want to be healthy and reach your fat loss goals, make a list of your favorite foods and try to find healthier versions of them. Eating these "substitute" foods will not only make you feel better, but it will also make your physique everything you want it to be.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
If you eat lots of high fat, high sugar foods, most likely your physique will resemble your poor eating habits and will also be laden with lots of fat.
On the other hand, If your diet consists of healthy, low fat, low sugar, high nutrient rich foods, you will not only look better but you will also feel better because your body will be strong and naturally energized rather than weak and lethargic.
I'm pretty sure that everyone reading this blog knows the difference between foods that are good for you and foods that are not. The problem usually doesn't lie in what we do or do not know, but rather in what we do or do not DO.
Although many people struggle with their "food demons", the solution may be closer than you think. The way I deal with this dilemma is what I like to call "food trading". Let me give you an example.
I absolutely love cookies! Yeah, you heard me right. The guy who pushes healthy eating and daily exercise loves to eat cookies. However, instead of going down the snack aisle and grabbing a bag of Oreos, I go directly to the organic section and grab some whole grain Kashi cookies.
Do they taste as good as Oreos? I think so... But just keep in mind that I have been eating this way for many years.
The reason these "substitute" foods taste so good to me is because I have passed the "taste acclimation" stage. (Wow! I'm on a roll with these diet catch phrases)
Let's face it. Just because something doesn't taste that appetizing the first time we try it, doesn't mean we aren't going to get use to the taste and actually enjoy eating it at some point.
I still laugh when I see someone taste a protein drink or bar for the first time and gag trying to swallow it. It's funny because these same two things taste great to me. It's just a matter of our taste buds getting use to them. Believe me, the trade off will be huge as far as your physique goes.
I look at it this way. If you really want to be lean and healthy you will make the trade. I actually keep a list of these "substitute" foods that can be "traded" for their fat and sugar laden versions.
If you truly want to be healthy and reach your fat loss goals, make a list of your favorite foods and try to find healthier versions of them. Eating these "substitute" foods will not only make you feel better, but it will also make your physique everything you want it to be.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
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