As a busy mom and business owner I am always looking for the most efficient way to do everything when possible.  As a woman who works on a healthy, hot body I, of course want to know what the best exercises are to lose fat AND gain muscle fast.  I thought you might like to know as well.

 

I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and vice versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

 

Both the scientific research and the real world case studies have shown 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 AMAZING 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 Hot, Healthy Body Equation below:

 

Performing Total Body Exercises Within Each Total Body Workout à

 

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 by leaving me in tears while in a pool of my own sweat.  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- Squat to Overhead Press Combo (otherwise known at camp as Thrusters)

 

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

 

Exercise#4- Push-ups  or Burpees (for more of a challenge)

 

Exercise#5- Choppers- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

 

Exercise#6- Dumbbell or Kettlebell Cleans, Jerks, Snatches, High Pulls

 

Exercise#7- Pull Ups

 

Exercise#8- Sumo Deadlift High Pull

 

Exercise#9- Med Ball Snatch-Slam Combo

 

Exercise#10- Dumbbell or Kettlebell Romanian (or straight leg) Deadlift plus Row

 

Spice up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

 

Look for two quick videos this week demonstrating these ‘super exercises’ and you can incorporate them into your routine…

 

 

Super Fat Fighter

Tiffany

 

www.NapaBootCamp.com
www.SonomaBootCamp.com

As we discussed on Monday, long gone are the days of going to the gym and taking forever to complete straight sets on the machines....

Here is a video of a circuit you can do in 20 minutes, you only need a set of dumbbells and a timer.

This is great for the week off from boot camp or anytime you want a real sweaty challenge

You should try it live:
Free Saturday Boot Camp is this Saturday 11/15 at:

8:00 am Depot Park, Sonoma

Or

9:00 am Silverado Middle School, Napa

Join us, just email us to R.S.V.P. info@napabootcamp.com

The Holiday Fat Avenger
Tiffany
www.NapaBootCamp.com

I have been sent this video several times over the last couple of weeks and I didn't watch it for one reason or another and I finally watched it today.

I try to send the message to you that you can do whatever you put your mind to.  One of my favorite sayings is 'do it as if your life depended on it'

Whatever the obstacle is in your life right now you can get over it, go under it or just push right through it.  This video proves that.

Get up and just do it today.  Do your best.  Be happy.

Gratefully,

Tiffany

 

In the past, most resistance training workouts have been performing exercises in a straight set format, which means you perform a certain number of reps for a 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 fitness goals before repeating this set a certain number of times based on your goals. Fat loss and lean muscle gain emphasize shorter rest period and longer rest periods are used for more of a strength or power emphasis.

 

So, what’s the problem with this format?  It goes a little like this, straight sets are very easy to comprehend for people new to fitness, but they are also an extremely inefficient way to put together your exercises. In most commercial gyms you’ll typically see someone perform three sets of 8,10 or 12 reps for let’s say the leg press. They push out 10 reps, go to the water cooler, talk with a friend, read a couple of subtitles on T.V., and then take their time walking back to the leg press 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 an hour to perform four different exercises!

 

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. 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. 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. 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 one of my very effective circuit training templates 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- Sprint (40 yards)

 

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- Raising & Lowering Center of Mass

 

Exercise#2- Push

 

Exercise#3- Core  

 

Exercise#4- Pull

 

Exercise#5- Locomotion

 

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

 

http://www.youtube.com/watch?v=7PQxV-tLF1o

 

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

 

Committed To Your Success

 

Jeff & Tiffany Larson

 

www.NapaBootCamp.com
www.SonomaBootCamp.com

Do you ever snap out of it long enough to realize that you missed something or are missing something in your life. That happened today. I thought about living by default this morning when I thought about my pregnancies with my daughters.  I was so out of tune with my body back then, I didn't eat right, I never exercised, I thought being pregnant was just a physical state that I had to survive for 9 months. Life was just routine, rather than being very aware of my state and embracing it and focusing on what I could do to have the best pregnancy experience possible.There have been many times like this in my life.  Where I wake up and realize what is going on, sometimes it is much later, like today I reflect back on my pregnancies of 5 and 6 years ago.

Many of us wake up each day to repeat the exact same thing as the day before.  We eat the same thing, we have the same routine for our children, we drive the same route to school and then to work, we do the same job, eat the same lunch, have the same conversations, do the same workout, watch the same t.v. shows. . . .  And then we wonder why nothing ever changes and we say things like same ol' thing just a different day.

I agree that some routine is a good thing it is especially handy with children and it is probably better to workout at the same time every day rather than 1 or 2 times per month.  But for the most part, I think a lot of us just go through life with a 'well this is it' attitude.

But  have you ever stepped outside your life for a second to see what is happening?  What is working really well?  What is really screwed up?  What are you getting out of bed for each day?  Are you getting better? Living life to its fullest?  Challenging yourself to _______ ???  Is your spouse happy?  Are you happy with your spouse?  Are your children happy?  Are you healthy?  Do you love your body?  Are you as fit as you want to be?  Do you love your job or love to hate it?  Do you have integrity?  Do you contribute to this world?

I don't remember really taking a look at these things until after I started working with our life coach Selwa, and thank goodness I am evolving.

There are still many areas to change the default button. I will work harder to provide a happier environment for my children, my stress and mood has a direct effect on theirs. I will start focusing more on my contribution to my community and teaching my children the same.  I am always trying to challenge myself. 

What can you do today to get out of default mode?  Setting goals helps with this.  Why not write down some of things that you would like to change or improve in your life. 

Really wake up and smell the coffee, do something different, make yourself better.

Because if you're not getting better you are getting worse.

T -

 

Okay I don't know about you but I am very much looking forward to my workout tomorrow.  I admit, I have eaten at least 6 pieces of candy today. I don't really feel guilty about that because I truly believe in the power of cheating.  Since I eat pretty decent most of the time eating 6 pieces of candy feels pretty nasty, ahh what a great reminder of the life I left behind.

So we will allow the candy to hang around for the kids for a couple more days and it will magically disappear, but they understand that it is a treat (or a cheat) and it is for a limited time only.

I heard that a local dentist has a candy buy back and he pays cash for your halloween candy for a few days after Halloween. 

I thought that was a a great idea and works great for the kids but I proposed something better for you.....

I will buy your candy back with boot camp bucks! But only until the end of the day Monday 11/3!  Here is how it works:

You bring your bag of candy (all the candy at the house, at the office, in the car, all of it) either to boot camp at 5:30 am, 9:00 am or 6:00pm make sure you staple your business card or a note to the bag so I know who gets the boot camp bucks.

OR

Drop your candy off at 1047 Kansas Avenue and make sure that you put a note or a business card with it so I can make sure you get paid for your candy!

If you turn your candy you get $15 boot camp bucks that you can use towards your next registration fee.  It is a a win/win for you.  You get rid of the candy and get some fitness dollars! 

Please share this with a friend, I will take candy from anyone in the Napa, St. Helena, Sonoma area.

Where will the poor candy go?  In the garbage of course!

Decreasing the Candy Intake One Bag at a Time,
Tiffany

P.S.  Where are you with your goals?  Have you set some fitness goals to accomplish before the end of 2008?  If so, can you share them with me here?  If you have posted them earlier on the blog, please share with us what you have accomplished?

Here is where I am:

7 Push Ups from the toes no rest on the ground. (Accomplished)

25 Snatches Per Arm w/ 16kg Kettlebell without rest (I am at 20 right now)

9 minute mile (I am at 10:40 - but running every day before camp)

1 Pull Up Unassisted (tryin')

What are you doing this week to get better?  To get stronger? To get faster?  To be healthier?

Please share.

                

          

           

           

            

Throw away the candy as soon as possible!

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