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Weight loss tips for women

Weight loss tips for women

Article
Use these tips to put your fat loss in the fast lane

1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.

2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!

3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.

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Weight loss tips for women

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Image fullbodycircuit-nichelle-dumbbellsinglearm.jpg

4-week full body circuit by Nichelle Laus

Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat

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4-week full body circuit by Nichelle Laus

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Health Issues, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on 4-week full body circuit by Nichelle Laus

tiffhall

Health and fitness with Tiffiny Hall

 

ON THE MEANING OF FITNESS:

The meaning of fitness for me is, well, fitness with meaning. You have to train with purpose. W eight loss and changing body shape isn’t enough because weight comes and goes and body parts come in and out of fashion, like round bums. The deeper the meaning, the more powerful the motivation. For me, I train to be healthy, to live longer, to be the best I can be for my husband, to keep mentally and emotionally well and balanced and now that I’m at the age where I’m starting to think about kids, I’m training to be fit for pregnancy.

ON HEALTH AND FITNESS MISTAKES

I’ve tried every fad diet out there. I’ve experimented on my body in so many ways, always seeking the magic fix that I could pass on to my students or clients, but diet after diet, I was always let down. Nothing works, except hard work. All my years in health and fitness tell me the key is to train the mind and the mind will train the body. Trying to remedy the body first never works, or it may work but only short term. I see so many women hating themselves, hating themselves slimmer, punishing themselves, feeling guilty. I’ve learned that you can’t hate yourself healthy, you have to love yourself healthier. Self-love is sustainable, self-loathing is not. It’s only when I began to truly accept myself, respect myself and ditch the diets that I’ve found consistency, balance and inner harmony. That’s why I love the kiss and the hug, and created TIFFXO. Embracing self-love will heal and transform you. It’s about throwing out the all-or-nothing attitude, and the toxic thought patterns of ‘I’ll be happy when I reach…’, ‘I don’t deserve this’. Learn to give yourself a cuddle, forgive and move forward.

ON FITNESS/HEALTH/NUTRITION MYTHS

Food fashion, fads, myths – I’ve just had it with them! My clients always say to me, “But I’ve tried everything.”

My response is always, “Have you tried one thing consistently, for 30 days?”

There is no magic. The magic is in you. Own your power, eat well, train consistently and have fun doing it and learn to zen. If you do this every day, your body will thank you and be in the best shape of its life! You are the gift to your body. We have to stop seeking outward illusions and realise that the power is in us.

ON WORKOUT MOTIVATION

There are tricks that can help us find our mojo, but what makes motivation stick is creating a habit, just like taking a shower or a good probiotic every single day. Some days you feel it – hell, yeah! Some days you don’t – ah, well it has to be done anyway because you know you will feel phenomenal afterwards, and nobody has ever regretted a healthy meal or a workout. So for 30 days stick to something, give it meaning, make it realistic and be disciplined (sorry to use that boring word but it really does work). Motivation will get you there, but habits keep you going. I train every single day in some way, be it a stretch session or taekwondo, HIIT or tone…every day I move because I feel emotionally and mentally better for it.

Read Tiffiny’s full cover story in the January 2017 edition of Women’s Health and Fitness Magazine.

In need of some more inspiraiton? Head to our motivational section for more. 

Posted in Bodybuilding, Diets, Exercises, Health Issues, Nutrition, Weight lossComments Off on Health and fitness with Tiffiny Hall

Image screen_shot_2016-12-06_at_10.55.50_0.png

4 HIIT workouts to try now

4 HIIT workouts to try now So you want to be one of those super-fit (and perky) people? Set a goal and time frame and train using these HIIT workouts.

High-intensity interval training (HIIT) involves alternating short periods of intense anaerobic exercise with active recovery sessions. These short, intense workouts burn high levels of calories and improve athletic capacity.

How: Try the following routine over two to four weeks and complete two times per week. Make sure you record whether you reached the program goal or not. 

a.Workout 1: Incline sprints (lvl 35)
30-second maximal output then drop incline and actively recover for 2 min x 5 sets

b. Workout 2: Incline sprints (lvl 35)
45-second maximal output then drop incline and actively recover for 2 min x 5 sets

c.Workout 3: incline sprints (lvl 35)
45-second maximal output, drop incline and actively recover for 1.5 min x 5 sets

d. Workout 4: Incline sprints (lvl 35)
45-second maximal output, drop the incline and actively recover for 1 min x 5 sets

Insider’s tip: Try this instead of long steady-state cardio sessions and watch your fitness levels soar!

 

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4 HIIT workouts to try now

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<div id="DPG" webReader="126.131470308"><div class="side-bar" webReader="-16.5731707317"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Location:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, lead instructor of Progressive Calisthenics Certification<br /><strong>Website:</strong> <a href="www.alkavadlo.com" rel="nofollow" target="_blank">alkavadlo.com</a></p></div><p>It's become a common cliché that bodyweight athletes don't have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you're bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it's impossible to build a strong, powerful lower body without external weights.</p><p>Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.</p><p>While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn't take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book <a href="http://www.dragondoor.com/b69/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Pushing The Limits</a>.</p><p>Ultimately, I recommend working up to single-leg movements like the <a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html" target="_blank">pistol squat</a> to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you've built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you're well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.</p><p>
<h3 class="article-title c14">1 Jump Squat</h3>
</p><p>A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.</p><p>Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.</p><p>Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you're not able to do this at first, however, just reset and take a few seconds between reps as needed.</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-1.jpg" width="560" height="593" border="0"/><p>"Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum."</p><p>
<h3 class="article-title c14">2 Broad Jump</h3>
</p><p>Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn't as aerodynamic. You'll need a lot of space to practice broad jumps; I recommend a park or field.</p><p>Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.</p><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-2.jpg" width="276" height="377" border="0"/><p>"Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge."</p><p>
<h3 class="article-title c14">3 Jump Lunge</h3>
</p><p>Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.</p><p>Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and <em>then</em> switch legs.</p><p>When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you're in the air, you'll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.</p><p>
<h3 class="article-title c14">4 Sprinting</h3>
</p><p>Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body's response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually <a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html" target="_blank">build strength and muscle through sprinting</a>!</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-3.jpg" width="560" height="353" border="0"/><p>"The body's response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K."</p><p>Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.</p><p>Here's a simple routine that can be done anytime to help you find your footing in jump training.</p><div id="meal-plan-table" webReader="-14.96812749"><p>Perform all exercises consecutively, with 1-2 minutes rest between each set.</p><ul><li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Warm-Up" width="53" height="53"/><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Warm-Up" width="53" height="53"/></span> <span class="mpt-content content"><strong>Warm-Up</strong><br />Light jogging or jumping jacks for around 5 minutes</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_1.jpg" alt="Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_2.jpg" alt="Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Jump Squat</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_1.jpg" alt="Broad Jump" width="53" height="53"/></a> <a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_2.jpg" alt="Broad Jump" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-long-jump')">Broad Jump</a></strong><br />2 sets of 5 reps</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_1.jpg" alt="Jump Lunge" width="53" height="53"/></a> <a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_2.jpg" alt="Jump Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('scissors-jump')">Jump Lunge</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2012/sprints_115x53.jpg" alt="Sprints" width="115" height="53"/></span> <span class="mpt-content content"><strong>Sprints</strong><br />2 sets of 10 seconds</span></li>
</ul></div><p>There is no single strength building method that's guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you've got a busy schedule and/or don't belong to a gym.</p><p>Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.</p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" target="_blank" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144" class="c18"/></a><br class="c19"/><h3 class="article-title">Recommended For You</h3><div class="c22" webReader="6.20408163265"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html"><img src="http://www.bodybuilding.com/fun/images/2013/pistol-squats-and-beyond-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="8.5306122449"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html">Pistol Perfect: One-Legged Squats And Beyond</a></h4><p style="display: inline;" class="webReader-styled">
Pistol squats pop up all over the place, but that doesn't make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!</p></div></div><div class="c22" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="http://www.bodybuilding.com/fun/images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.04366812227"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">Bodyweight Bust! Four Bodyweight Training Myths Debunked</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c22" webReader="4.81463414634"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-muscle-prof-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.19024390244"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html">Ask The Muscle Prof: What's The Best Cardio For Preserving Mass?</a></h4><p style="display: inline;" class="webReader-styled">
You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Jump Training: The 4-Move No Equipment Leg Workout

 

It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.

Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.

While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.

Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.

1 Jump Squat

A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.

Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.

Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.

“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”

2 Broad Jump

Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.

Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.

“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”

3 Jump Lunge

Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.

Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.

When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.

4 Sprinting

Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!

“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”

Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.

Here’s a simple routine that can be done anytime to help you find your footing in jump training.

Perform all exercises consecutively, with 1-2 minutes rest between each set.

  • Warm-UpWarm-Up Warm-Up
    Light jogging or jumping jacks for around 5 minutes
  • Jump Squat Jump Squat Jump Squat
    2 sets of 10 reps
  • Broad Jump Broad Jump Broad Jump
    2 sets of 5 reps
  • Jump Lunge Jump Lunge Jump Lunge
    2 sets of 10 reps
  • Sprints Sprints
    2 sets of 10 seconds

There is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.

Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.

Recommended For You

Pistol Perfect: One-Legged Squats And Beyond

Pistol squats pop up all over the place, but that doesn’t make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!

Bodyweight Bust! Four Bodyweight Training Myths Debunked

Don’t believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!

Ask The Muscle Prof: What’s The Best Cardio For Preserving Mass?

You’ve heard the benefits of high-intensity cardio for weight loss, but you’re concerned it’ll cost you hard-earned muscle. Learn the truth!

About The Author

Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.

Jump to original:

Jump Training: The 4-Move No Equipment Leg Workout

Posted in Bodybuilding, Exercises, Warm up, Weight loss, Weight TrainingComments Off on Jump Training: The 4-Move No Equipment Leg Workout

Thumbnail

Full-Body Training: Twinlab Militia 30-Minute Workout

Click Here!

This 30-minute Fuel Team Muscle Militia workout is heavy, intense, and will totally kick your ass. It will push you to utter failure on every major body part, and I’m not talking about mental failure. I’m talking about true physical failure—the point at which you can’t perform one more rep. This level of intensity will spark your muscles to grow while torching calories throughout.

This is the only workout I do. I’ve been on it for five months and I train almost every single day. It’s my cardio and my strength work. This workout has put me in my best-ever shape. At 45 years old, that’s where I want to be.

http://www.hustlestandard.com/robbailey/

Meet the Muscle Militia

Ronnie Milo

Occupation:
Sales rep, Twinlab
Athletic Goal:
Competitive bodybuilder

“I want to be proportionate, work on my weak spots, and make sure I give 100 percent in the gym.”

Jason Wheat

Occupation:
Firefighter, Florida
Athletic Goal:
Powerlifter, coming back from pec injury

“My goal is to compete in powerlifting again.”

Chris Thompson

Occupation: VP of Sports Nutrition, Twinlab
Athletic Goal:
Ripped physique

“I just want to be as strong, hard, and lean as I can be.”

Because it’s so versatile, I know this workout can improve any body type. You’re about to watch three different Muscle Militia athletes perform it: Ronnie Milo, a competitive bodybuilder; Jason Wheat, a powerlifter; and me, a physique athlete. We’re going to hit this workout together at the same rep range with different levels of resistance to show you exactly what I mean.

Total-Body Muscle Militia Training
Watch The Video – 11:11

Battle Breakdown

For this 30-minute workout, you’ll do approximately 2 sets of each exercise. You’ll do a quick warm-up set to prepare the muscle group, and then a high-intensity set to utter failure in the 8-15 rep range. Make sure to take the second set to total failure to get the absolute best results.

You’ll start the workout by hitting smaller muscle groups first. The exercise selection may seem strange, but we do this to safely prepare the body and joints for the heavier, compound exercises that come later.

As you begin, you may think this workout is easy, but trust me, it’ll get a lot harder as you go along. Those compound lifts will hit hard!

  • Seated Leg Tucks Seated Leg Tucks Bench Tucks
    1 set to failure
  • Standing Calf Raises Standing Calf Raises Calf Extension
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Note(s): Warm-up sets are important because we’re going really heavy. Get those muscles warm before you work them hard.
  • Thigh Abductor Thigh Abductor Abductor Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Lying Leg Curls Lying Leg Curls Hamstring Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Leg Extensions Leg Extensions Leg Extensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Squat Machine Squat Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Pullups Pullups Pullups
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Side Lateral Raise Side Lateral Raise Dumbbell Lateral Raise
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press – Medium Grip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Note(s): A couple of us have had significant shoulder injuries that we’re still rehabilitating, which is why we don’t perform full repetitions. If your shoulders are healthy, do full reps.
  • Dips - Triceps Version Dips - Triceps Version Weighted Dip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

This workout is meant to challenge your cardiovascular fitness, so keep moving! I don’t have to do any additional cardio, at all. By moving through each exercise, one after another, you get 30 minutes of cardio along with that day’s resistance work.

If you have partners, make sure you’re always moving. For example, if your partner finishes a lift before you, have him or her move ahead and start the next exercise. Keep the intensity high, treat this workout like a war, and make sure you win.

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Full-Body Training: Twinlab Militia 30-Minute Workout

Posted in Bodybuilding, Exercises, Nutrition, Sports nutritionComments Off on Full-Body Training: Twinlab Militia 30-Minute Workout

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Base Body Babes full-body barbell workout

Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that.

Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to do

A1 Barbell Back Squat

A2 Barbell Military Press

A3 Barbell Romanian Deadlift

A4 Barbell Bent-Over Row

A5 Barbell Split Squat

A6 Barbell Glute Bridges Perform each exercise

A1–A6 back to back, with no rest in between exercises

Complete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form.

Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography

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Base Body Babes full-body barbell workout
Click Here!

 

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Dynamic warm up routine

Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence.Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses.

Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.

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Dynamic warm up routine

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Full body workout by Jen Jewell

Click Here!

This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it

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Full body workout by Jen Jewell

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The latest high intensity interval exercise: Hollywood HIIT

We’re all inspired by different goals and people when it comes to fitness. Whether you long for the curves of Kate Upton, or you’re in awe of the athletic prowess of Amir Khan, celebrity trainer Ruben Tabares has you covered. Not only does he train stars like the aforementioned (plus a few more fit A-listers you might have heard of), which means he’s used to the pressure of achieving results quickly, but his variety of clients means that he can help you reach any fitness goal.This full-body workout below, devised especially for WF readers, will boost your fitness thanks to its low rest periods and bursts of high intensity. Combined with smart eating, it also promises to boost fat-loss

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The latest high intensity interval exercise: Hollywood HIIT

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Warm up, Weight lossComments Off on The latest high intensity interval exercise: Hollywood HIIT

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