Fat Loss Training » Boot Camp

Best Milwaukee Personal Trainer Shares Top 10 Exercises for Rapid Fat Loss and Lean Muscle Gain

admin — Sun, 06 Dec 2009 14:55:21 +0000

As the head personal trainer for the best boot camp in Milwaukee who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection and I am going to share some great exercises that you can incorporate into your workouts today to breakthrough any training plateau. They are the exact exercises that I have used to help my hundreds of people lose thousands of pounds of fat.
I’ll keep this as basic as possible for you. The best exercise for muscle gain are also the best exercises for fat loss. These exercises all have one thing in common: they involve as many muscles in your body as possible and they provide a UNIQUE challenge to your body.
Both the real world case studies and the scientific research and have demonstrated that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout →
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#9- Med Ball Snatch-Slam Combo
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. If you employ these exercises into your workouts I guarantee you better results. Of course it’s now up to you to take your workouts, and your body, to the next level
Crank it!

How to Build the Ultimate Circuit Training Workout for Rapid Fat Loss

admin — Tue, 24 Nov 2009 02:45:43 +0000

History has seen the use of straight sets in most resistance training programs. This is where you perform a certain number of reps for a given exercise or perform as many reps as possible for a given exercise and then rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps go to the water fountain, chat it up with their workout buddies, watch some television and then gingerly walk back to the bench area to finally start up their second set. In general, most people, guys in particular, tend to take at about 3-5 minutes between sets. In the case of performing three straight sets of 10 reps of the bench press, only one exercise will be completed in a 15-minute time frame. That means you’d need at least in hour to perform four different exercises!
The alternating set format provides a much more results-oriented and time-efficient approach to your workouts. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. In addition, following each exercise with a non-competing exercise provides the recovery your body needs when returning to the previous exercises within the alternating set format. The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: Within the following five-minute circuit you will alternate between 50 seconds of work and 10 seconds of rest:
Exercise#1- Squats
Exercise#2- Dips
Exercise#3- Single-Leg Hip Extensions
Exercise#4- Pull-ups
Exercise#5- Leg Raises
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
So follow this really simple template for some killer fat loss workouts that can be completed anywhere in 20 minutes or less. Now it’s time to crank it!

Napa Boot Camp Shows You How to Build Circuit Training Workouts for Fat Loss

admin — Thu, 15 Oct 2009 02:52:47 +0000

History has seen the use of straight sets in most resistance training programs. These is where you perform a certain number of reps for a given exercise or perform as many reps as possible for a given exercise and then rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press They pump out 10 reps go to the water fountain, chat it up with their workout buddies, watch some television and then gingerly walk back to the bench area to finally start up their second set. In general, most people, guys in particular, tend to take about three to five minutes between sets. In the case of performing three straight sets of 10 reps of the bench press, only one exercise will be completed in a 15-minute time frame. That means you’d need at least an hour to perform four different exercises!
The alternating set format provides a much more results-oriented and time-efficient approach to your workouts. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. In addition, following each exercise with a non-competing exercise provides the recovery your body needs when returning to the previous exercises within the alternating set format
The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises Even though I like using supersets and trisets in my boot camp workouts, if I had to choose one format, I believe circuit training is by the best way to order your exercises
To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: Within the following five-minute circuit you will alternate between 50 seconds of work and 10 seconds of rest :
Exercise#1- Squats
Exercise#2- Dips
Exercise#3- Single-Leg Hip Extensions
Exercise#4- Pull-ups
Exercise#5- Leg Raises
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Just as you had full recovery in the straight set format, you will also have over four minutes of rest before repeating any given exercise within this circuit. As a result you can perform more work without sacrificing the much needed intensity in performing each movement
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
So follow this really simple template for some awesome fat loss workouts that can be completed anywhere in 20 minutes or less. Now it’s time to get to it!