This is just 1 of the new 31 TT Bootcamps workouts, and specifically,
this is Part 2 of 3 for the TT Abs Bootcamps series by Craig Ballantyne.
It's called "Abs Endurance" because of the endurance nature of the
abs circuit at the end of the program, but like all TT workouts, it
is a total body fat blasting program.
REMEMBER - Train at your fitness level...take extra breaks if you
need them. Do only one round of each circuit if you are have not
been exercising recently.
Train safe, train smart, and have fun.
Enjoy!
TT Bootcamps Workout #8 - Abs Endurance: Part 2 of the Abs Bootcamps
Warm-up (20 seconds per exercise) - 10 minutes
- Bodyweight Squat
- Stick-up
- Kneeling Pushup or Pushup Plus
- 1-Leg Hip Extension (20 seconds per side)
- Plank (40 seconds)
- Side Plank (20 seconds per side)
- Run in Place
- Rest 1 minute and repeat 1 more time.
TT Strength Circuit (30 seconds per exercise) - 5 minutes
- Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift (30 seconds per side)
- 1-Arm KB or DB Press OR Elevated Push-ups (30 seconds per side)
- Optional if you have equipment: DB Row or Bodyweight Row
- Rest 2 minutes before repeating 1 more time.
Water Break - 2 minutes
TT Big 7 Circuit (20 seconds per exercise) - 10 minutes
- Jumping Jacks
- Prisoner Squat
- Spiderman Climb Pushup or Close-grip Pushup
- Band Row or KB Row or Cross Crawl
- Diagonal Lunge (20 seconds per side)
- Inchworm
- Rest 2 minutes before repeating 1 more time.
Water Break - 2 minutes
TT Depletion Circuit (30 seconds per exercise) - 10 minutes
- Total Body Extension or Jump Rope
- Cross-Body Mountain Climber
- Reaching Lunge (30 seconds per side)
- Squat Thrusts
- Shuttle Run or Run in Place
- Rest 2 minutes before repeating 1 more time.
Water Break - 2 minutes
TT Total Body Abs Endurance Circuit (30 seconds per exercise) - 5 minutes
- Pushup Plank
- Get-up (30 seconds per side)
- Optional: Stability Ball Plank
- Rest 1 minute before repeating 1 more time.
Cool-down, Stretching & Water Break - 10 minutes
Hope you enjoy that workout.
And if you want Parts 1 & 3 of the TT Abs Bootcamp series plus all
31 new TT Bootcamps workouts, Just click here to visit this website
You'll get 31 total body workouts - including the 3-part TT Booty
Bootcamps program - that you can do with minimal equipment (and even
use in your own bootcamps if you are a trainer).
Wednesday, March 17, 2010
Wednesday, March 10, 2010
How Many Calories Do You Need to Burn for Fat Loss?
By Craig Ballantyne, CSCS, MS
Author, Turbulence Training In a Hurry? Click Here
If you depend on classic aerobic cardio for fat loss, you
probably spend 30 minutes on a machine trying to burn a set number
of calories.
But does that work?
Does burning 500 calories per day cause you to lose 1 pound of fat
per week?
Well, according to science, it should. But if it did, you probably
wouldn't still be reading this article.
Back in the day, I used to write a column on fat loss myths for
Men's Fitness magazine. Here's a classic weight loss topic I covered.
Myth: I need to burn 500 calories each workout to lose fat.
Truth:
Possibly one of the worst inventions for fat loss was the
calorie-counting monitor on treadmills, elliptical machines, and
stairmasters.
Because of these, millions of men and women now obsess about the
number of calories burned per session. You've probably even been
one of those people, watching it creep up ever so slowly during a
slow-cardio session. All the while knowing that you can wipe out a
30-minute, 300-calorie treadmill session with one fell swoop of the
Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't
burn 300-500 calories per session, then they won't lose fat. After
all, that is what you've been told time and time again in those
fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous. First
off, it's difficult to say if the calorie counters are even
accurate. A story on CBS news showed that cardio machines
overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively
useless and at the very least, inefficient. It takes a long time
for you to burn a lot of calories and one study showed that men who
only used cardio training for weight loss ended up with a reduced
resting metabolism. You are basically undoing the calorie burning
by depending only on cardio. On the other hand, guys in the same
study that used strength training didn't suffer a reduced metabolic
rate.
So what is the solution to burning fat in a faster, more efficient
method? The answer is to use strength and interval training to burn
fewer calories in less exercise time, but with a more intense form
of exercise.
Your body will burn more calories after exercise (when you use
intervals) than it does after you do slow cardio and your
metabolism will stay high. Some experts refer to this as the
afterburn effect. How do you do intervals? Well, you could sprint
for 30 seconds and rest for 90 seconds and repeat that for 6 sets -
using the bike preferably or treadmill if you are experienced with
it.
Within that short time frame the intervals will cause your muscles
to go crazy with activity (I call it a metabolic turbulence). This
crazy metabolism boost causes lots of calorie burning after
exercise to get your body back to normal. The result is you would
end up burning more fat and more calories in the post-exercise
period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that
is when you are counting up and determining how many calories you
eat per day. Again, you can wipe out an entire workout's work in
less than a minute simply by eating garbage. Without some structure
and discipline to your nutrition, there is nothing that even my
programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the
two anti-calorie counting methods that will help you lose fat and
get lean.
For Further Information and an exciting opportunity, Click Here
Author, Turbulence Training In a Hurry? Click Here
If you depend on classic aerobic cardio for fat loss, you
probably spend 30 minutes on a machine trying to burn a set number
of calories.
But does that work?
Does burning 500 calories per day cause you to lose 1 pound of fat
per week?
Well, according to science, it should. But if it did, you probably
wouldn't still be reading this article.
Back in the day, I used to write a column on fat loss myths for
Men's Fitness magazine. Here's a classic weight loss topic I covered.
Myth: I need to burn 500 calories each workout to lose fat.
Truth:
Possibly one of the worst inventions for fat loss was the
calorie-counting monitor on treadmills, elliptical machines, and
stairmasters.
Because of these, millions of men and women now obsess about the
number of calories burned per session. You've probably even been
one of those people, watching it creep up ever so slowly during a
slow-cardio session. All the while knowing that you can wipe out a
30-minute, 300-calorie treadmill session with one fell swoop of the
Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't
burn 300-500 calories per session, then they won't lose fat. After
all, that is what you've been told time and time again in those
fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous. First
off, it's difficult to say if the calorie counters are even
accurate. A story on CBS news showed that cardio machines
overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively
useless and at the very least, inefficient. It takes a long time
for you to burn a lot of calories and one study showed that men who
only used cardio training for weight loss ended up with a reduced
resting metabolism. You are basically undoing the calorie burning
by depending only on cardio. On the other hand, guys in the same
study that used strength training didn't suffer a reduced metabolic
rate.
So what is the solution to burning fat in a faster, more efficient
method? The answer is to use strength and interval training to burn
fewer calories in less exercise time, but with a more intense form
of exercise.
Your body will burn more calories after exercise (when you use
intervals) than it does after you do slow cardio and your
metabolism will stay high. Some experts refer to this as the
afterburn effect. How do you do intervals? Well, you could sprint
for 30 seconds and rest for 90 seconds and repeat that for 6 sets -
using the bike preferably or treadmill if you are experienced with
it.
Within that short time frame the intervals will cause your muscles
to go crazy with activity (I call it a metabolic turbulence). This
crazy metabolism boost causes lots of calorie burning after
exercise to get your body back to normal. The result is you would
end up burning more fat and more calories in the post-exercise
period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that
is when you are counting up and determining how many calories you
eat per day. Again, you can wipe out an entire workout's work in
less than a minute simply by eating garbage. Without some structure
and discipline to your nutrition, there is nothing that even my
programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the
two anti-calorie counting methods that will help you lose fat and
get lean.
For Further Information and an exciting opportunity, Click Here
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