It Rained inside my house! But here’s Some Exercises for Super Fast Belly & Thigh Melting Fat Loss and Lean Muscle Gain

First off, I must apologize for not keeping the blog updated as of this week.

It has been a venturous week thus far.

There has been some pretty nasty colds going around...and on top of that...

It Rained INSIDE my house! Holy cow, this is no joke. Yesterday we had a main waterline on our second story burst open and flood the downstairs. Coach, Chair, Carpet, Ceiling, Floor...Everything got wet.

But guess what? We are still blessed with a roof over our heads. So again, I apologize for the blog postings.

So let's get back on track today, okay?

I'll Keep this as basic as possible for ya. The best exercises that induce rapid fat loss also produce lean muscle gain, and visa versa. All of these exercises have one thing in common: They Provide a UNIQUE challenge to your body AND involve many muscles in your body as possible = BANG FOR YOUR BUCK.

Scientific and real world studies have both shown that total body workouts are far more superior than isolated workouts when it comes to maximum thigh melting and muscle gain. Buts lets look into this a little further...

Let's drastically accelerate results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! Are you following me? Here's an example, squats are known best for being a great muscle builder with a serious fat melting effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination move by adding rows or a press to each squat rep. Its obvious that you can reap more benefits this way since you are now involving your upper body into the king of the lower body exercise.

Its as simple as the Super Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout -

More Muscles Used at ONE time =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Loss + Greater Lean Muscle Gain

I gotta tell ya the truth, I have a true love-hate relationship with the following moves I am about to share with you. I love them because of the unstoppable fat melting, and muscle building results they provide to help maximize body sculpting. Hate because they push me to my limits every single time I workout by leaving me in a pool of tears and sometimes a visit from my dear friend Mr. Pukie. In other words, these are not for the weak of mind, body, or soul.

With at any more delay, here are the official top 10 List of my favorite exercises in the world of fat shredding and lean muscle gain.

Exercise #1 - Power Clean + Squat to Overhear Press Combo ===Puke every time ;)

Exercise #2 - 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 #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 Curls, etc...

Exercise #4 - Any Push-Up Combination- Push-ups plus Knee-Ins, Push-up Rows, Spiderman Push-ups, Squat Thrust Push-ups, Ladder Crawl Push-ups

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 - One Legged Deadlift plus curl to press

Exercise #9 - Med Ball Snatch-Slam Combo

Exercise #10 - Dead Lifts Supersetted with Wall Ball - Med Ball

Here's a great highlight reel of the above exercises so you can add them to your own training routine at home for better results:

VIDEO COMING FRIDAY!

Well, I hope that you take my expert advice and jack up your training with these super deadly total body combination exercises. I guarantee you better results in less time by regularly employing these moves into your workouts. Of course its up to you to take your workouts, and body, to the next level.

I'll be sharing some more great exercises for those specific trouble spot areas (Thighs, Butt, Stomach, Chest, and Arms, etc..) that are holding your super body back in the days to come ;)

Making Fitness Fun!

Get After It!

Greg Smith
http://www.superfitcamp.com/

Lancaster Personal Trainer: Building The Ultimate “Bang for your Buck” Training Workout For Rapid Fat Loss

Alright ladies, here’s what you’ve been waiting for…In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. This means you perform a certain number of reps for any given exercise or you perform as many reps as possible for a given exercise and then you 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. When looking for more of a fat loss and lean muscle gain, shorter rest periods are more adequate. To get more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this style of training? Well, although straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to use your time while exercising. This is what I would call, “Getting the most bang for your buck” while at the gym or working out. In most typical commercial gyms you’ll 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, talk with some buddies, look at themselves in the mirror, check out some girls, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! Do you have time for that? I sure don’t!

A much more effective and “bang for your buck” approach to ordering your exercises would be utilizing the alternating set format. Now read this carefully, it will save you massive amounts of time and headaches. This is where 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. These types of sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Therefore, “More bang for your buck!” Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program and keeping your family time. 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 squats)

2.) Tri-sets: 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 tri-sets 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: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

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, look at yourself in the mirror, chat with your buddies, you could have gotten in three sets of five different exercises 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 therefore 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

Here’s a workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

“Making Fitness Fun”

“Double Your Money Back Guaranteed RESULTS!”

Greg Smith

www.Superfitcamp.com

Super Fit's New Online Community

Hey Everyone!

I know some of you have already had the chance to go over to our new Online Community that we are putting together.

I wanted to open the invitation for all of you to go over there and sign up as members - Its FREE.

www.superfitbootcamp.ning.com just click the signup button on the left side.

This will be a place where you can talk to other campers, leave comments, check out videos, and pictures.

See You There!!

$10 A Session Week!

Quick Reminder and explanation...

November 10th, 11th, and 13th we will have camp at 630pm.

The camp is open to EVERYONE. Doesnt matter if you are a current client or not.

You are allowed to come and join the camp for $10 per session, no holds barred.

If you bring a friend then you are FREE and your friend pays the $10 for that session.

If your friend wants to be free, then they bring a friend, and now that friend pays the $10 for that session.

Please RSVP if you are coming and have never been to camp before.