Posts Tagged ‘fat’

Thinking Outside the Box with Cardio Intervals to Burn Fat

Thursday, February 24th, 2011
I’m a busy lil’ bee today making final prep for our big Bootcamp Automator LIVE event this weekend.
It’s basically a 2-day jam session of world class group personal training program with some of the top bootcamp owners on Earth.
Anyways, yesterday we released the first month of the new Rapid Fat Loss Cardio Tracks and I wanted to show you a new twist on how to use these tracks.
In essence, we’ll use a total body exercise for the work period and some sort of regeneration or recovery drill during the rest period rather than doing the old straight line running or monotonous elliptical stuff.
60-180 Workout#1-
60-seconds of maximum effort: Burpee + Push-up+ Jumping Pull-up
180-seconds of active recovery: self-massage, flexibility, and/or mobility/activation drills
60-180 Workout#2-
60-seconds of maximum effort: Extended ROM Double Kettlebell Clean and Press
180-seconds of active recovery: self-massage, flexibility, and/or mobility/activation drills
Advanced trainers can progress to 60-120 and then 60-60 intervals, as the smaller work to rest ratio really increases the training density (work per unit of time).
Listen to Lose Fat for a Great Cause!
We’ve just released month one of the RAPID FAT LOSS CARDIO 2.0 program and 90% of all proceeds for the rest of this month (being National Heart Month) will go to the American Heart Association (AHA).

We also have some killer deals for ya:
1.) Rapid Fat Loss Cardio 2.0 Month One 4-Pack for $40
2.)  Rapid Fat Loss Cardio 2.0 Month One 2-Pack for $20
Please be sure to listen to the audio samples to make sure they are the right fit for you before you buy and know that you’re helping a
Heart Disease is the #1 cause of death in the United States so your purchased today will not only help automate and power some crazy good cardio interval workouts for your and/or your campers/clients, but it will go towards much needed research to save lives… thanks in advance for your support ;)

Crank it!
BJ

The Spartacus 2.0 Workout Soundtrack!

Thursday, February 10th, 2011
A little over a year ago, Men’s Health and world class trainer Rachel Cosgrove put together the original Spartacus Workout that took the world by storm.

We created a custom interval training soundtrack to help power and automate the workout and that too took the world by storm.

As many of you know, Men’s Health and Rachel Cosgrove recently released the Spartacus 2.0 Workout and it looks even more challenging than the original! You can see the workout here:

http://my.menshealth.com/workout/The-Spartacus-Workout-2.0

And guess what we did?

Yep, we just completed the official Spartacus 2.0 Soundtrack as a giveaway to provide the world with a better fitness experience:

http://bit.ly/Spartacus2

I like this track so much, that I’m even putting together a bunch of bonus workouts for our Bootcamp Automator members for this month in addition to their regular monthly program design content (don’t forget, BA closes tomorrow at 11:59 pm US EST).

I’ll also be putting together a single bonus workout using this track for the entire WM list as well in the days to come so stay tuned (yep, BA members get the most perks).

I must be honest in that I think this Spartacus 2.0 track blows away the original and Topher really stuck his foot in this one- get it NOW and please send it to everyone you know and post on Facebook and Twitter too:

http://bit.ly/Spartacus2

I’ve put together some done-for-you social media posting templates PLUS a done-for-you email for the fitness pro to send to their clients/campers for how to use these resources for a bonus home/travel workout or bootcamp-to-go… enjoy ;)

Crank it!
BJ

PS- See below for your done-for-you promo content:

***

#1- Twitter Update:

#1day to do world famous Men’s Health Spartacus 2.0 Workout with FREE Spartacus 2.0 Workout Muse Soundtrack: http://bit.ly/Spartacus2

#2- Facebook Update:

Get the NEW Spartacus 2.0 Soundtrack powered by @workoutmuse! Credit @menshealth and @rachelcosgrove for putting together this great workout. Click here to download this giveaway interval workout soundtrack with killer music and audio instructions that tell you EXACTLY what to do so you don’t have to look at your clock! And please share this link with EVERYONE who can benefit!! http://bit.ly/Spartacus2

#3- Email to Campers/Clients with Bonus Content

Here is a done-for-you email for all fitness pros looking to provide a complimentary home/travel fitness program to their campers and clients using the workout from Men’s Health and the soundtrack from Workout Muse:

Subject:

Free Bootcamp-To-Go Workout from Men’s Health and Workout Muse!

Body:

What happens when the world’s top fitness magazine and the world top fitness music company combine their talents?

Magic!

Men’s Health Magazine has just released the Spartacus 2.0 Workout as a follow-up to the world famous original routine that got thousands of people into the best shape of their lives.

And Workout Muse just released the Spartacus 2.0 Soundtrack as a giveaway to pair up with this incredible belly fat-burning workout!

Just follow the 3 simple steps below to see what the entire fitness world is talking about today:

1.) First click the link below to view the Spartacus 2.0 Workout routine from Men’s Health and to learn how to perform the exercises within:

http://my.menshealth.com/workout/The-Spartacus-Workout-2.0

2.) Then click the link below to download the custom Spartacus 2.0 Soundtrack powered by Workout Muse. The track comes complete with music and audio instructions that tell you exactly what to do so you don’t have to look at the clock:

http://bit.ly/Spartacus2

3.) Press PLAY and crank out one of the most challenging (and rewarding) workouts of your life!

Please be sure to take advantage of this incredible done-for-you fitness program for your home and travel workouts.

It’s the perfect fit for those days when you can’t get your workout in with us ;)

YOUR NAME

YOUR SLOGAN

TRX Suspenion Interval Training Powered By Workout Muse Fitness Music

Thursday, May 7th, 2009

Thought I’d share a great workout today featuring one of my favorite body weight training tools:

The TRX Suspension Training System from Fitness Anywhere

trx_system45

See the video below of a TRX inspired workout using the latest 40-20 WM interval training music soundtrack made specifically for MMA fighters (the soundtrack launches next week!)

TRX Suspension Interval Training powered by Workout Muse Fitness Music

For more on this killer “take your workout anywhere” training tool, please click the link below:

Best Bodyweight Training Tool- TRX

Crank it!
BJ

PS- Who else uses the TRX? Please post a comment below to this blog post to share your TRX stories…

PPS- If you haven’t checked out the new WM Continuous 30’s Circuit soundtrack featuring reggaton music, please do so by going to the link below:

New WM Soundtrack

PPPS- Stay tuned for the launch of first WM-MMA interval soundtrack in the line of many to come made specfically for combat athletes, but also great for people looking to lose fat fast!

This Miracle Noodle Helps You Burn Belly Fat!

Wednesday, April 22nd, 2009

I’ve been meaning to make a blog post about this incredible, life-changing miracle noodle that I have been incorporating into my diet for several months know.

I know, I know- you’re thinking:

“BJ, pasta? really? doesn’t this slow fat loss?”

Well, most pastas will slow fat loss, even if they do happen to be whole grain.

But like I stress all the time, you must think fiber first when it comes to carbs.

For example, fibrous, cruciferous green veggies doesn’t significantly impact blood sugar and keeps insulin at bay to allow your body to get all of its vital micronutrition while simultaneously starving body fat stores.

But, here’s where the good news come into play baby…

What if I told you there existed a type of noodle that was all fiber that not only DOESN’T slow fat loss, but due to it’s ability to fill you up fast and keep you more satisfied between feedings, it can actually help your burn belly fat?

Ladies and gentlemen, without further adieu, I’d like to introduce the Shirataki Noodle! (more…)

How To Fight The Freshman 15

Sunday, April 19th, 2009

We’re rolling through April, and May is just around the corner…

Which means seniors in high school are already knees-deep in the senior slump that typifies the last semester prior to graduation.

But, what they (and their parents) should be most concerned about is fighting the scary trend of gaining 15+ lbs their freshman year in college.

Seriously, they might soon start calling it the FRESHMAN 50 if someone doesn’t step in right NOW and educate our youngsters about proper training and sound nutrition.

As someone who is only 5 years removed from college, I know firsthand how important this info is and I wish someone shared it with me before I graduated high school.

This is also vital knowledge to pass on to your clients if you are a trainer! (more…)

Rapid Fat Loss Bootcamp Workout of the Day- Total Body Circuit Strength Training

Monday, February 2nd, 2009

Here’s the rapid fat loss boot camp workout of the day:

50-10 Interval Five-Exercise Total Body Circuit: You will alternate between 50 s of work and 10 s of rest for reach exercise in the following circuit. Perform this circuit up to 4x for 20 total minutes.

Exercise#1- Triple Squat- Close, Normal, Wide

Exercise#2- V-Sit DB Shoulder Press

Exercise#3- Kneeling Opposites

Exercise#4- Wall Sit Hammer Curl

Exercise#5- Dynamic Side Pillar

Crank it!

BJ

The Rapid Fat Loss Bootcamp Workout of the Day!

Wednesday, January 28th, 2009

The Bootcamp Workout of the Day

Rapid Fat Loss Resistance Training

I. Pre-Workout: Movement Prep- 5 Minutes

Dynamic Warm-up: 50-10 Five Exercise Warm-up Circuit

Exercise# Exercise Variation
1 Stationary High Knee Run
2 Jumping Jacks Variation
3 Stationary Lunge, Overhead Reach, and Twist- Left Leg Forward
4 Stationary Lunge, Overhead Reach, and Twist- Right Leg Forward
5 T-Pillar Stabilizations

II. Workout: Resistance Training- 20 Minutes

50-10 Interval Five Exercise Total Body Circuit
1 Double-Leg: Bilateral Knee-Dominant- 1.5 Squat Variation
2 Push: Vertical Push- DB Arnold Press
3 Single-Leg: Unilateral Hip-Dominant – Single-Leg Good Morning Variation
4 Pull: Vertical Pull- DB Hammer Curl
5 Core: Lateral/Rotational Stabilization or Hip-Dominant- Leg Raise Variation

III. Post-Workout: Corrective Stretching and Self Massage- 5 Minutes

Option A- Corrective Foam Rolling: Perform at least 5-10 rolls OR 30-60 s of rolling on each muscle group

Lower Body: Front/Inner/Outer Thighs, Outer Hips/Glutes (optional- Calves/Lower Legs, Tennis Ball Quad/Hip Flexor)
Upper Body: Upper Back/Thoracic Spine, Lats (optional- Tricep, Tennis Ball Chest)

Option B- Corrective Stretching: The Ultimate Stretch at 5 reps/leg

Option C- Corrective Stretching: Hold each high priority stretch for at least 30-60 s

Quad-Hip Flexor + Overhead Band Chest Stretch Combo @ 60 s/leg
Glute/Piriformis Stretch @ 60 s/leg
Calf-Hamstring Stretch @ 60 s/leg
Upper Trap/Internal Rotator Stretch @ 60 s/arm

Crank it!

BJ

Workout Muse Shares Healthier Super Bowl Recipes To Cut Thousands of Calories Come Kickoff!

Sunday, January 25th, 2009

With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily! (more…)

Workout Muse Shows The Best Lower Body Exercise Ever!

Sunday, January 25th, 2009

As a fitness trainer, I get a lot of questions regarding “What exercises are best for ______” fill in the blank. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it! (more…)

New Year Fitness Resolutions Continued…

Monday, January 5th, 2009

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important: (more…)