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Workouts | Sep 22, 2013The Insanely Effective 15-Minute Workout Make every second count with this action-packed plan that rolls cardio and strength training into one 1 of 8The Insanely Effective 15-Minute Workout Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that’s as effective (if not more!) than most hour-long training sessions.

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15-Minute Workout Plan to Burn Fat and Tone Up|Shape Magazine

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Episode 194 – (Mostly) Training Episode 4 Comments Monday, August 5th, 2013 We’re back!Download Episode HereTopics:[7:30] Glute Ham Developer (GHD) [19:36] Head Position For Deadlift [25:11] Correcting Squat Asymmetry [31:42] Transitioning From Endurance To Strength [35.15] Power Hypertrophy Upper Lower (PHUL) Program [39:56] Olympic Lifting Technique Work On Off-Days [46:58] SEALFit Programming, And Wife’s Recovery Power [55:06] Building An Athletic Core [1:04:10] Paleo Dating  Questions:1. Glut Ham Developer, Friend or Foe?Nick says:Hey guys.  First off, I want to say that I love the pod cast and ever since I dove into the paleo lifestyle almost three years ago, you book and podcasts have become a great source of information and guidance for me.  And Robb, being a fellow science major and guru, I love it when you geek out

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Robb Wolf – The Paleo Solution – Episode 194

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If you’ve been following along the past couple of weeks, you’ll remember that we’re well on our way to detailing the steps to successfully burn fat. To make it easier to follow, I’ve broken the steps up into an easy-to-remember acronym: SPRING.The SPRING acronym has been covered in several different posts, starting with a post on the Science of weight loss, which reminded us that 3,500 calories burned equals one pound of weight loss. In my last post, I discussed the P or the Physician approval portion of starting a new exercise routine, and also the R, or the goal of Raising your heart rate with cardiovascular exercise.Today, I want to take that a step further and talk about the I and the N of SPRING:I – Interval TrainingThe other type of cardiovascular exercise is called interval training or HIIT, high intensity interval training. This type of exercise combines a period of high intensity effort with periods of lower intensity effort.

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How to HIIT and Lose Weight – The HealthPlus Difference

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Gluten & Gut Flora – Episode 185 Tuesday, May 28th, 2013 Download Episode HereTopics:[6:47] Beef Protein Isolate Revisited [11:03] Balancing Upper And Lower Body Disparity [20:59] Firefighter Protocol [28:11] Effects Of Having No Tonsils [33:13] Excessive Sweating And Gluten [39:38] Thyroid Antibodies With Hashimoto’s [46:02] Gluten And Gut Flora [50:37] Drinking Salt Water In The Morning [56:25] UV Tattoo Ink   Questions:1. Beef protein isolate revisitedRJ says:Good morning the both of you, my question is on beef protein isolate(if you want the specific brand I am looking at then the link is http://www.truenutrition.com/p-1075-beef-protein-isolate-1lb.aspx?).You touched on it in episode 12 but a lot of time has passed and I was wondering if you have learned anymore about this or maybe Greg knows something about it that Andy did not. When compared to whey isolate how does it stack up post workout. Could it also possibly be better for folk that cannot handle whey but still would like the advantages of liquid nutrition. thank you for your time.2

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Gluten & Gut Flora – Paleo Solution Podcast Episode 185 – Robb Wolf

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By Andrew Heffernan / June 2013: Discover Something WonderfulWhen it comes to cardio exercise, most gym-goers are either hares or tortoises: They like their workouts fast and furious or they like them slow and leisurely. Hares love the intensity of going full out; tortoises relish the relaxed groove of a meditative pace.Both types of exercise have proven benefits. Problems can arise, however, when you stick too closely to one type of workout or the other. That’s because your body runs on three separate but interrelated metabolic engines: the aerobic, the glycolytic and the ATP-CP systems. (For more on these systems, see ELmag.com/energysystems.) Each is built to power you through a different type of exercise.Slow and steady long-distance exercise uses primarily the “aerobic” system.

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Three-Speed Cardio : Experience Life

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18Apr/130Workout of the week LEGS + HIITThis weeks workout of the week is LEGS.  I did this workout on Tuesday and my legs are still feeling it today.  If you skip leg day you are missing out on total body growth.  I’ll admit in my first several years of lifting I never really hit legs with the correct intensity and all out mentality that leg day takes in order to achieve maximum results.  It really wasn’t up until the past two years that I really started training them correctly and I’ve noticed change and development rather quickly since doing so.  For a while I split up my quads and hamstrings by training one at the start of the week and the other at the end.  For the past year I’ve kept it to once a week and sometimes my leg sessions will last over two hours long.  Talk about feeling completely out of it and drained for the entire next day   So one of my goals has been to improve my squat.  I’ve had to deal with minor aches, pains and injuries including IT Band pain, hip pain, and knee issues.  For the past month or so though my lower body has been feeling good (knock on wood) and my squats have been improving almost weekly.  This was the first time since probably in my early 20’s when I weighed 255lb that I got under 405lb.  These are no quarter bullshit half reps either.  I go slightly under parallel to the floor (at 6’3 anything lower feels like a danger zone).  On that last set of squats I went from 405lb for 1 rep directly into a dropset with 315lb for 10.  I had to lye on the floor after that one since my whole world felt pretty loopy.  There was even a guy at the gym that came over to me to make sure I was alright lol.  So I hope you guys enjoy the pain and challenge of this workout and make sure to NEVER SKIP LEG DAY! Until next time train like a champion and RISE ABOVE!5 min warm up on bikeSquats – bar x 10, 95lbx10, 135lb x 5, 225lbx 5, 275lbx 5, 315lbx 4, 335lbx 4, 365lbx 2, 405lbx1 then drop 315lb x10 , then drop 225lbx 10, then drop 135lbx 20 Lying leg curl – 4×15,12,10,10 plus rest pause for 2 reps twice Lunges – 3×20 total steps, 80lb, 100lb, 120lb Leg press – 8 plates x 15, 10plates x 15, 12plates x 15, 14 plates x 15, 16plates x 12 Tri set (exercises done back to back with no rest)Leg ext – 3×15 plus 2 drops on last setSeated leg curl – 3×15 (pause for 2 seconds at contractionLeg press machine calve raise – 4×15 Seated leg curl – 3×15 Stair climber 10 rounds of 30sec all out sprint Tagged as: calve, gym, hams, hamstring, hamstrings, hiit, leg, leg press, legs, quad, quads, rest, sprint, stair climber, training, tyler mcpeak champion performance, workoutLeave a comment

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Workout of the week LEGS + HIIT – Tyler McPeak

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Women are known to shun exercise because of the lower levels of stamina in them. Many a times, they opt for alternatives such as diet etc. One of the better options for women is intermittent fasting. Initially, intermittent fasting was known to be a guy thing but it is no longer the same. Women can very much indulge in intermittent fasting and achieve a healthy and sexy body.

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Intermittent fasting for women

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I think I’m about to agitate both the high protein and low protein advocates, because the way I see it, they are both right.It seems reasonable to me that people should eat high protein while they are growing. There is an obvious advantage to a high protein diet during a period of muscle building. The only item left for debate is the definition of ‘high protein’ (IE what is ‘high’?).It also seems reasonable that people eat a higher protein diet while they are attempting to lose fat by drastically under eating. There are documented advantages here too

Link:

The protein Life-Cycle | Brad Pilon's 'Eat Blog Eat'

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Hey guys! I totally forgot to update you all yesterday on how I’m doing with the 5 drink challenge. Probably because I was embarrassed that I totally blew it on Saturday night and didn’t want to fess up. But that’s what making this challenge public is for, right

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5 Drink Challenge Update & HIIT Elliptical Workout

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Venturing into the weight room can be overwhelming at times. People grunting in the corner while heaving heavy dumbbells, weights clanking together on a barbell; and to top it all off, there’s a sea of machines with multiple moving parts and levers. Toss in choosing the right exercises and number of sets and reps, and strength training can seem overly complex (calculator anyone?).But there is a method to the madness. When done effectively, lifting weights offers amazing benefits, not only for building bigger muscles and achieving that desired physique, but also boosting your resting metabolism (translation: burn more calories outside the gym!) . Regular strength training can even improve mood and confidence levels .Ready to find that perfect training plan

Link: 

How to Make a Strength Training Plan (and Keep It!) | Greatist

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