I love reading Alwyn Cosgrove's website, mostly because I always learn something new.He has another good article you should read in advance of January.
Read Alwyn's Goal Setting Article HERE
I believe in goal setting.From spiritual to family, performance to career, you should set goals to guide your improvement in every aspect of life.
Go read Alwyn's take on goal setting, and get started so you are ready for the best year of your life in 2008,
Wednesday, November 28, 2007
Tuesday, November 27, 2007
A Nice Sideline
If you have your own website - and in my view every writer should - here's an opportunity to earn a little extra from it.This opportunity, Money4Banners, does not require any financial outlay. Rather, you are required to place three small advertising banners on three different pages of your website. In practice that just means copying and pasting a bit of code supplied by Money4Banners into your website HTMl.Assuming your site is approved - and it almost certainly will be - you will then receive a fee of 10 UK pounds ($20 US) on acceptance, and 5 UK pounds ($10 US) every month for as long as you keep the ads running. Payments can be taken either in cash (via Paypal) or in Amazon vouchers.I admit five pounds a month might not sound a fortune, but that's 60 pounds a year, every year, that you wouldn't otherwise have.In my case that's @ 4-5 free books a year from Amazon, basically for nothing.In the words of Derek Trotter - "You know it makes sense".
Sunday, November 25, 2007
Something to think about
The following is something to ponder…
If you have food in the refrigerator, clothes on your back, a
roof over your head and a place to sleep… you are richer than
75% of this world.
If you have money in the bank, in your wallet, spare change in a dish someplace… you are among the top 8% of the wealthy.
If you woke up with more health than illness… you are more
blessed than the million who will not survive this week.
If you have never experienced the danger of battle, the
loneliness of imprisonment, the agony of torture, or the pangs of starvation… you are ahead of 500 million people in the world.
If you can attend a church meeting without fear of harassment, arrest, torture, or death… you are more blessed than three billion people in the world.
If your parents are still alive and still married you are very
rare, even in Britain.
If you hold your head up high, with a smile on your face and are truly thankful… you are truly blessed because the majority can, but most do not.
If you can, hold someone’s hand, hug them, or even touch them on the shoulder… because you can offer a healing touch.
If you can read this message, you just received a double blessing in that someone was thinking of you, and furthermore, you are more blessed than over two billion people in the world that cannot read at all.
As you read this and are reminded how life is in the rest of the world, remember just how blessed you really are!
Author unknown
If you have food in the refrigerator, clothes on your back, a
roof over your head and a place to sleep… you are richer than
75% of this world.
If you have money in the bank, in your wallet, spare change in a dish someplace… you are among the top 8% of the wealthy.
If you woke up with more health than illness… you are more
blessed than the million who will not survive this week.
If you have never experienced the danger of battle, the
loneliness of imprisonment, the agony of torture, or the pangs of starvation… you are ahead of 500 million people in the world.
If you can attend a church meeting without fear of harassment, arrest, torture, or death… you are more blessed than three billion people in the world.
If your parents are still alive and still married you are very
rare, even in Britain.
If you hold your head up high, with a smile on your face and are truly thankful… you are truly blessed because the majority can, but most do not.
If you can, hold someone’s hand, hug them, or even touch them on the shoulder… because you can offer a healing touch.
If you can read this message, you just received a double blessing in that someone was thinking of you, and furthermore, you are more blessed than over two billion people in the world that cannot read at all.
As you read this and are reminded how life is in the rest of the world, remember just how blessed you really are!
Author unknown
Thursday, November 22, 2007
A black Day for English Football
Well, what a farce.England have failed to qualify for a major tournament for the first time since 1994.I believe it is a combination of things:
Lack of interest/investment at grass roots level
The huge influx of foriegn players in the premier league.In October a survey was taken on teams in the premiership, 175 players were "of foriegn extraction" 75 were English
Too many games played
Too much emphasis on the champions league and the colossal amounts of money generated in that competition.
Lack of direction in the management team
Lack of available days for preparation, and in some cases preparing foolishly eg the "Friendly" in Austria on Friday.
I don't begrudge the players the money they earn, no -one would turn around and say pay me less,however it really gets to me when there is a lack of passion pride and commitment when they play for the national side.
Where do we go from here? upwards hopefully
Lack of interest/investment at grass roots level
The huge influx of foriegn players in the premier league.In October a survey was taken on teams in the premiership, 175 players were "of foriegn extraction" 75 were English
Too many games played
Too much emphasis on the champions league and the colossal amounts of money generated in that competition.
Lack of direction in the management team
Lack of available days for preparation, and in some cases preparing foolishly eg the "Friendly" in Austria on Friday.
I don't begrudge the players the money they earn, no -one would turn around and say pay me less,however it really gets to me when there is a lack of passion pride and commitment when they play for the national side.
Where do we go from here? upwards hopefully
Wednesday, November 21, 2007
Is this the worst invention ever?
Just been reading about a new alarm clock called Clocky,developed by some students at MIT, the American Engineering University. Basically when the time comes, it shrieks, jumps off your night stand and starts running around the room making R2D2 noises.
The idea is that you have to get up to turn it off. On the positive side of things, it will make you get up and move around a bit so you’ll be awake. On the negative side, it may put you in a very bad mood. I heard that someone was designing something similar that would fly above your bed until you swat it down. Waking up to a giant electronic insect isn’t my idea of waking up right.
A small two wheeled robot running around the floor sounds only marginally better, but I suppose if it gets you out of bed on time, it might be well worth any annoyance. Missing important meetings is probably going to put you in a worse mood than a run around your bedroom first thing in the morning. Only in America!!
I'd take a baseball bat to bed, and first time the thing started running around my boudoir, I'd bat the thing through the window.
Talking of getting up, I've had a terrible morning. I put my shirt on, a button fell off. Fastened my shoes, a lace broke! Picked up my briefcase, the handle fell off. I haven't dared go toilet!!!
The idea is that you have to get up to turn it off. On the positive side of things, it will make you get up and move around a bit so you’ll be awake. On the negative side, it may put you in a very bad mood. I heard that someone was designing something similar that would fly above your bed until you swat it down. Waking up to a giant electronic insect isn’t my idea of waking up right.
A small two wheeled robot running around the floor sounds only marginally better, but I suppose if it gets you out of bed on time, it might be well worth any annoyance. Missing important meetings is probably going to put you in a worse mood than a run around your bedroom first thing in the morning. Only in America!!
I'd take a baseball bat to bed, and first time the thing started running around my boudoir, I'd bat the thing through the window.
Talking of getting up, I've had a terrible morning. I put my shirt on, a button fell off. Fastened my shoes, a lace broke! Picked up my briefcase, the handle fell off. I haven't dared go toilet!!!
Friday, November 16, 2007
Is it possible?
Everyone knows spot reduction is impossible, right?
Well, guess again!
One of Australia’s top fat loss researchers published a study showing that interval training burns belly fat specifically. So if you are looking to lose inches from your waist, you have to add interval training to your workout program. Fortunately, you can drop the slow cardio, add intervals, and still save time from your workouts. Here’s why.
The Australian study compared a 20-minute interval training workout (done 3x’s per week) against a 40-minute slow cardio workout (also done 3x’s per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.
So spot reduction is possible, as long as you don’t expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.
Basically, interval training burns stomach fat first, over all other sources of fat on the body.
Now we all have heard that spot reduction doesn’t work. If you haven’t, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn’t true.
In fact, Boucher quotes the following example…
“…researchers have examined the fat content of elite tennis players’ racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels.”
So here’s the odd thing about Boucher’s theory…Notice that he’s not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he’s claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat – so its not just for women.
So why do the intervals work so well?
Boucher believes it has something to do with the increase in hormones called “catecholamines” (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.
Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat … so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.
Interesting theory … we’ll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.
Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.
Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)
So there you go … Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert’s hypothesis. And don’t forget, Boucher and his group didn’t even throw in the Turbulence Training resistance training exercises … that probably would have resulted in even more belly fat burning and loss of stomach fat.
So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!
After a 5-minute warm-up, follow this sample beginner’s protocol:
• Start at 15 seconds of intense effort (90% of your maximal pace).
• Follow that with “active rest” (~30% of your maximal pace) for 2 min.
• Perform 3-6 intervals.
• Finish with 5 minutes (or longer) of moderate intensity exercise.
As you become more advanced and accustomed to intervals, progress to:
• Increase your intensity to 95-98% of maximal pace (always hold a little back).
• 30- to 60-second intervals with only 30- to 60-seconds active rest.
• Try to keep your active rest the same length or longer than your work interval.
• Perform 6-12 intervals per session.
• Finish with 5 minutes (or longer) of moderate intensity exercise.
Interval training is the best cardio to burn belly fat and help with spot reduction of stomach fat over your ab muscles.
Well, guess again!
One of Australia’s top fat loss researchers published a study showing that interval training burns belly fat specifically. So if you are looking to lose inches from your waist, you have to add interval training to your workout program. Fortunately, you can drop the slow cardio, add intervals, and still save time from your workouts. Here’s why.
The Australian study compared a 20-minute interval training workout (done 3x’s per week) against a 40-minute slow cardio workout (also done 3x’s per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.
So spot reduction is possible, as long as you don’t expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.
Basically, interval training burns stomach fat first, over all other sources of fat on the body.
Now we all have heard that spot reduction doesn’t work. If you haven’t, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn’t true.
In fact, Boucher quotes the following example…
“…researchers have examined the fat content of elite tennis players’ racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels.”
So here’s the odd thing about Boucher’s theory…Notice that he’s not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he’s claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat – so its not just for women.
So why do the intervals work so well?
Boucher believes it has something to do with the increase in hormones called “catecholamines” (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.
Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat … so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.
Interesting theory … we’ll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.
Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.
Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)
So there you go … Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert’s hypothesis. And don’t forget, Boucher and his group didn’t even throw in the Turbulence Training resistance training exercises … that probably would have resulted in even more belly fat burning and loss of stomach fat.
So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!
After a 5-minute warm-up, follow this sample beginner’s protocol:
• Start at 15 seconds of intense effort (90% of your maximal pace).
• Follow that with “active rest” (~30% of your maximal pace) for 2 min.
• Perform 3-6 intervals.
• Finish with 5 minutes (or longer) of moderate intensity exercise.
As you become more advanced and accustomed to intervals, progress to:
• Increase your intensity to 95-98% of maximal pace (always hold a little back).
• 30- to 60-second intervals with only 30- to 60-seconds active rest.
• Try to keep your active rest the same length or longer than your work interval.
• Perform 6-12 intervals per session.
• Finish with 5 minutes (or longer) of moderate intensity exercise.
Interval training is the best cardio to burn belly fat and help with spot reduction of stomach fat over your ab muscles.
Tuesday, November 13, 2007
Sartorial Elegance and Me
I am a confused man tonight! Just been sort of watching Trinny and Susannah, I really should have paid more attention.From what I understand, they want to smarten up the British male. Now I don't mind shopping to a certain extent, although my wife,the light of my darkness, could turn it into an Olympic event. I must have a masochist streak in me, because I'm not the standard shape.
I have a 20" neck, 54" chest and a 46" waist,so jackets off the peg are rarer than rocking horse poo, and usually if they fit in the chest, the arms are way too long.It was nice when I was in America, as only being xxl shirt, I was almost anorexic. I always say I am Bulimic amnesiac, I binge but forget to throw up. I've taken medical advice, the doctor asked if my size is down to drink, but I told him it was because of my feet. I can't keep'em out of the pantry!!
I also went for liposuction, but it was on blow instead of suck
Anyway Trinny (way too thin if you ask me, get a good tater dinner down you girl)and Susannah,(just how a woman should be, I wouldn't kick her out of bed for breaking wind!!) reckon there are 6 male types, i.e.
1) Thick neck (see above) Wear Big deep collars/v neck jumpers/unbuttoned shirts/scarves/ goatees
2) Man boobs - wear prints,not plain,vertical stripes on shirts/vertical layering/pockets on shirts
3) Beer Belly ( not beer in my case, but you get the idea) Wear loose t shirt/low waist jeans/dark t shirt under a light top/scarves/one colour top & jeans
4) Short legs ( forgot to mention, 5tft 10" with a 29" inside leg) Wear all one colour/layered tops/flat top shoes/shoe and trouser colour to match/vertical stripes
5) Skinny - Wear short sleeve shirts/ skinny jeans/suit jackets
6) Top heavy (see above) Wear boot leg trousers/long scarves/fitted 2 button jackets/small pattern shirts/t shirts
Talk about feeling a freak,I'm now looking for a big collared shirt that is plain with stripes, and pockets,with the same colour trousers-(bootcut) and matching shoes, and a scarf with a goatee!!
I did shop at Mr Big,a store for the "big and tall man", once.I walked in and the assistant said "I can see why you shop here sir".
He got the reply
"yep it's a bind being so tall"
He then proceeded to measure me up,and shout my vital statistics to another assistant, so much for discretion.What with that and the 68" waist swimming trunks pinned on the wall, (they looked like the sail from a wind surfer) I beat a hasty retreat
I'm also having recurring nightmares about the time I walked into next and said,
"Do you have anything in my size?"
and got the reply
"If we have,someone is getting the sack!!".
I also want to know why most trousers for the larger man are made of polyester,if you walk more than 20 yards in them, you generate enough electricity to keep Blackpool illuminations going for a week. Polyester should be banned under the Geneva convention
I have a 20" neck, 54" chest and a 46" waist,so jackets off the peg are rarer than rocking horse poo, and usually if they fit in the chest, the arms are way too long.It was nice when I was in America, as only being xxl shirt, I was almost anorexic. I always say I am Bulimic amnesiac, I binge but forget to throw up. I've taken medical advice, the doctor asked if my size is down to drink, but I told him it was because of my feet. I can't keep'em out of the pantry!!
I also went for liposuction, but it was on blow instead of suck
Anyway Trinny (way too thin if you ask me, get a good tater dinner down you girl)and Susannah,(just how a woman should be, I wouldn't kick her out of bed for breaking wind!!) reckon there are 6 male types, i.e.
1) Thick neck (see above) Wear Big deep collars/v neck jumpers/unbuttoned shirts/scarves/ goatees
2) Man boobs - wear prints,not plain,vertical stripes on shirts/vertical layering/pockets on shirts
3) Beer Belly ( not beer in my case, but you get the idea) Wear loose t shirt/low waist jeans/dark t shirt under a light top/scarves/one colour top & jeans
4) Short legs ( forgot to mention, 5tft 10" with a 29" inside leg) Wear all one colour/layered tops/flat top shoes/shoe and trouser colour to match/vertical stripes
5) Skinny - Wear short sleeve shirts/ skinny jeans/suit jackets
6) Top heavy (see above) Wear boot leg trousers/long scarves/fitted 2 button jackets/small pattern shirts/t shirts
Talk about feeling a freak,I'm now looking for a big collared shirt that is plain with stripes, and pockets,with the same colour trousers-(bootcut) and matching shoes, and a scarf with a goatee!!
I did shop at Mr Big,a store for the "big and tall man", once.I walked in and the assistant said "I can see why you shop here sir".
He got the reply
"yep it's a bind being so tall"
He then proceeded to measure me up,and shout my vital statistics to another assistant, so much for discretion.What with that and the 68" waist swimming trunks pinned on the wall, (they looked like the sail from a wind surfer) I beat a hasty retreat
I'm also having recurring nightmares about the time I walked into next and said,
"Do you have anything in my size?"
and got the reply
"If we have,someone is getting the sack!!".
I also want to know why most trousers for the larger man are made of polyester,if you walk more than 20 yards in them, you generate enough electricity to keep Blackpool illuminations going for a week. Polyester should be banned under the Geneva convention
The wisdom of Alwyn Cosgrove
You can't argue with this.Alwyn is probably the most in demand personal trainer in the world.When he talks, I always listen, because there is always something to learn
Here are a few basic truths about fat loss that no one really wants to hear:
Think about the foods that you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah, I know that when you were younger before you had kids you could eat blah, blah, blah and not gain weight. Too bad. Times have changed.
You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. “Need” something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a physiological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.
Cookies, doughnuts, and muffins are crap food choices. You can't ever justify eating them on a regular basis. And low carb, fat-free cookies, doughnuts, and muffins are still crap. Don't kid yourself.
Yes, you can eat fast food. It's called grilled chicken sandwiches or a turkey sub, Jarod. Fries? No. And you do not need to “super size” for an extra 50 cents.
If you want to eat whatever you want, you have two choices.
1) Move a lot. A LOT.
2) Gain weight, get fat, accept it, and stop complaining.
Here are a few basic truths about fat loss that no one really wants to hear:
Think about the foods that you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah, I know that when you were younger before you had kids you could eat blah, blah, blah and not gain weight. Too bad. Times have changed.
You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. “Need” something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a physiological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.
Cookies, doughnuts, and muffins are crap food choices. You can't ever justify eating them on a regular basis. And low carb, fat-free cookies, doughnuts, and muffins are still crap. Don't kid yourself.
Yes, you can eat fast food. It's called grilled chicken sandwiches or a turkey sub, Jarod. Fries? No. And you do not need to “super size” for an extra 50 cents.
If you want to eat whatever you want, you have two choices.
1) Move a lot. A LOT.
2) Gain weight, get fat, accept it, and stop complaining.
Monday, November 12, 2007
Can you really train effectively at home?
By using only dumbell and bodyweight exercises, you can burn fat and get lean at home. You don't need fancy machines or pricey equipment to lose stomach fat.
If you have dumbells, you can do even more exercises, and increase the challenge of your bodyweight exercises. If you don't want to go to a workout center anymore, then don't worry, you can burn fat at home.
Plus, by exercising at home, you'll get your workouts done in the same amount of time as it would take to drive to the gym and back. Talk about a time saver!
Here are 27 exercises you can do at home to lose fat and build muscle, helping you burn belly fat and get 6-pack abs.
By putting these exercises together into supersets, you can get a total body resistance training workout done in only 20 minutes. Follow that up with 15-20 minutes of interval training, and you'll have the best belly fat burning workout you can do in only 45 minutes.
Boring aerobic exercise is not necessary for fat loss. Let's take a look at these fat burning, minimal equipment exercises you can do in a small space in your own home.
Here are the lower body exercises you can do to boost your metabolism and build a better butt and legs.
1. Squats
2. Stability Ball Leg Curls (don't worry, these stability balls are super cheap, and you can get them for only $20 at almost any department store)
3. Lying hip extensions
4. Lying single leg hip extensions
5. Split Squats (aka. the stationary lunge)
6. Split Squats with your back foot elevated 6 inches
7. Reverse Lunges
8. Forward Lunges
9. Stepups
10. 1-Leg Squats
Many of those calorie-burning exercises can be done with dumbells as well, if you need to increase the challenge. If you want to build muscle, you'll need to use dumbells as well.
There are many more lower body exercises you can do without machines. And its the same story with upper body exercises as well.
To work your arms and your chest, you can do all sorts of pushups.
1. Regular pushups
2. Close-grip pushups
3. Pushups with your feet elevated
4. Pushups with one hand elevated
5. My favorite, most difficult pushup, "Spiderman Pushups"
6. And beginners can start with either Incline Pushups or Kneeling Pushups.
If you have a bench and a set of dumbells, you can do...
1. Dumbell chest presses
2. Dumbell incline presses
3. Dumbell shoulder presses
And there are many variations of those you can do as well.
Training your back is trickier when exercising at home. If you have an adjustable pullup bar, you can do:
1. Inverted Bodyweight Rows (aka. Reverse Pushups)
2. Chinups
3. Pullups (these are overhand grip and harder than chinups)
Of course, I'm leaving out many variations of these fantastic exercises.
If you don't have a bar, you need to use dumbells, and can do:
1. Dumbell Rows (there are probably a dozen different ways to do dumbell rows)
2. Dumbell Rear-Deltoid Raises
Finally, we'll finish with ab training exercises you can do at home. Let's ignore situps and crunches, since they aren't the best use of your time, and can damage the low back.
I avoid crunching type ab exercises in my programs and use static endurance exercises, like:
1. Planks (and side planks)
2. Mountain Climbers
3. Stability Ball Jackknives
4. Stability Ball Rollouts
5. The Ab Wheel (yes, this infomercial gadget is actually useful!)
So that's at least 29 fat burning exercises you can do at home. But in fact, simple variations in technique, or adding dumbells, or changing hand position can actually give you 101 exercises you can with this list to help you burn belly fat and sculpt your body.
If you want to burn belly fat at home, then download the free report, "The Dark Side of Cardio" from www.TurbulenceTraining.com. Men's Health expert Craig Ballantyne gives you dozens of fat burning exercises to lose stomach fat and sculpt your body at home.
If you have dumbells, you can do even more exercises, and increase the challenge of your bodyweight exercises. If you don't want to go to a workout center anymore, then don't worry, you can burn fat at home.
Plus, by exercising at home, you'll get your workouts done in the same amount of time as it would take to drive to the gym and back. Talk about a time saver!
Here are 27 exercises you can do at home to lose fat and build muscle, helping you burn belly fat and get 6-pack abs.
By putting these exercises together into supersets, you can get a total body resistance training workout done in only 20 minutes. Follow that up with 15-20 minutes of interval training, and you'll have the best belly fat burning workout you can do in only 45 minutes.
Boring aerobic exercise is not necessary for fat loss. Let's take a look at these fat burning, minimal equipment exercises you can do in a small space in your own home.
Here are the lower body exercises you can do to boost your metabolism and build a better butt and legs.
1. Squats
2. Stability Ball Leg Curls (don't worry, these stability balls are super cheap, and you can get them for only $20 at almost any department store)
3. Lying hip extensions
4. Lying single leg hip extensions
5. Split Squats (aka. the stationary lunge)
6. Split Squats with your back foot elevated 6 inches
7. Reverse Lunges
8. Forward Lunges
9. Stepups
10. 1-Leg Squats
Many of those calorie-burning exercises can be done with dumbells as well, if you need to increase the challenge. If you want to build muscle, you'll need to use dumbells as well.
There are many more lower body exercises you can do without machines. And its the same story with upper body exercises as well.
To work your arms and your chest, you can do all sorts of pushups.
1. Regular pushups
2. Close-grip pushups
3. Pushups with your feet elevated
4. Pushups with one hand elevated
5. My favorite, most difficult pushup, "Spiderman Pushups"
6. And beginners can start with either Incline Pushups or Kneeling Pushups.
If you have a bench and a set of dumbells, you can do...
1. Dumbell chest presses
2. Dumbell incline presses
3. Dumbell shoulder presses
And there are many variations of those you can do as well.
Training your back is trickier when exercising at home. If you have an adjustable pullup bar, you can do:
1. Inverted Bodyweight Rows (aka. Reverse Pushups)
2. Chinups
3. Pullups (these are overhand grip and harder than chinups)
Of course, I'm leaving out many variations of these fantastic exercises.
If you don't have a bar, you need to use dumbells, and can do:
1. Dumbell Rows (there are probably a dozen different ways to do dumbell rows)
2. Dumbell Rear-Deltoid Raises
Finally, we'll finish with ab training exercises you can do at home. Let's ignore situps and crunches, since they aren't the best use of your time, and can damage the low back.
I avoid crunching type ab exercises in my programs and use static endurance exercises, like:
1. Planks (and side planks)
2. Mountain Climbers
3. Stability Ball Jackknives
4. Stability Ball Rollouts
5. The Ab Wheel (yes, this infomercial gadget is actually useful!)
So that's at least 29 fat burning exercises you can do at home. But in fact, simple variations in technique, or adding dumbells, or changing hand position can actually give you 101 exercises you can with this list to help you burn belly fat and sculpt your body.
If you want to burn belly fat at home, then download the free report, "The Dark Side of Cardio" from www.TurbulenceTraining.com. Men's Health expert Craig Ballantyne gives you dozens of fat burning exercises to lose stomach fat and sculpt your body at home.
A Question for you
We all know that water is important but I've never seen it written down like this before.
This is really an eye opener!
WATER
1. 75% of the UK population are chronically dehydrated. (Likely applies to half world population.)
2. In 37% of all the UK population, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50%less likely to develop bladder cancer. Are you drinking the amount of water you should every day?
COKE
1. In many states (in the USA) the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
FOR YOUR INFORMATION:
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous Material place cards reserved for highly corrosive materials.
3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!
Now the question is, would YOU like a glass of water or coke???
I know what I 'd prefer
This is really an eye opener!
WATER
1. 75% of the UK population are chronically dehydrated. (Likely applies to half world population.)
2. In 37% of all the UK population, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50%less likely to develop bladder cancer. Are you drinking the amount of water you should every day?
COKE
1. In many states (in the USA) the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
FOR YOUR INFORMATION:
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous Material place cards reserved for highly corrosive materials.
3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!
Now the question is, would YOU like a glass of water or coke???
I know what I 'd prefer
Monday, November 05, 2007
Mistakes Good or Bad?
If you're afraid to make a mistake - you're interferring
with the very process that makes you successful. This is
a tough lesson for so many people to learn. Mistakes are
not the end of the world; they're your ticket to a whole new
life.
I remember one evening I sat at home with my son, Jordan, talking
about what it takes to get good at anything. He was about six,
but he was thirsty for knowledge.He's also always had a powerful self-image, probably from being an only child.
'Tell me about something you hadn't used to be able
to do?' I asked. 'Something that used to be hard for you but now
it's easy.'
'Throwing a ball,' he immediately said.
'Okay, what else?'
'Catching a ball.'
'And ...?'
'Writing.'
'Okay, good. Can you think of anything else?'
'Hmmm,spelling.'
'Any idea how many things you've forgotten? How about learning to roll over, to crawl, to stand, to walk, to run, to get dressed, to feed yourself, and so on.'
Jordan looked at me with eyes wide with wonder
"These things once were very difficult for you. You
struggled with them. You made lots of mistakes. Yet now
you can do them a lot, lot easier, right?'
'Right.'
'Do you know what this means?' I asked. 'It means that anything
you want to learn, the same rules will apply. At first you'll make
mistakes. You'll struggle. Then you'll make fewer mistakes because
the mistakes are teaching you WHAT to do. Then, if you pay attention like you have so far, you'll be able to do the new thing, too. It's as simple as that. But if you whine and complain and cry about your mistakes, you'll never get anywhere. You'll think poorly about yourself and you'll get results that you don't want .'
I talked with Jordan a bit more about the value mistakes
have in life - and I reinforced those words over and over again.
Of course, this is only a lesson for six-year old kids. I don't
know of a single adult who could benefit from this knowledge!!
Do You?
I think all of us can.
Don't fear mistakes. Use them as the corrective feedback
they truly are. Mistake lead to greatness - but only if you
stop judging them as bad.
with the very process that makes you successful. This is
a tough lesson for so many people to learn. Mistakes are
not the end of the world; they're your ticket to a whole new
life.
I remember one evening I sat at home with my son, Jordan, talking
about what it takes to get good at anything. He was about six,
but he was thirsty for knowledge.He's also always had a powerful self-image, probably from being an only child.
'Tell me about something you hadn't used to be able
to do?' I asked. 'Something that used to be hard for you but now
it's easy.'
'Throwing a ball,' he immediately said.
'Okay, what else?'
'Catching a ball.'
'And ...?'
'Writing.'
'Okay, good. Can you think of anything else?'
'Hmmm,spelling.'
'Any idea how many things you've forgotten? How about learning to roll over, to crawl, to stand, to walk, to run, to get dressed, to feed yourself, and so on.'
Jordan looked at me with eyes wide with wonder
"These things once were very difficult for you. You
struggled with them. You made lots of mistakes. Yet now
you can do them a lot, lot easier, right?'
'Right.'
'Do you know what this means?' I asked. 'It means that anything
you want to learn, the same rules will apply. At first you'll make
mistakes. You'll struggle. Then you'll make fewer mistakes because
the mistakes are teaching you WHAT to do. Then, if you pay attention like you have so far, you'll be able to do the new thing, too. It's as simple as that. But if you whine and complain and cry about your mistakes, you'll never get anywhere. You'll think poorly about yourself and you'll get results that you don't want .'
I talked with Jordan a bit more about the value mistakes
have in life - and I reinforced those words over and over again.
Of course, this is only a lesson for six-year old kids. I don't
know of a single adult who could benefit from this knowledge!!
Do You?
I think all of us can.
Don't fear mistakes. Use them as the corrective feedback
they truly are. Mistake lead to greatness - but only if you
stop judging them as bad.
Thursday, November 01, 2007
The best way to burn fat
Do you know the best way to burn belly fat?
it's a shock to most men and women
Even most personal trainers usually guess, "Crunches", "Situps", or "aerobic cardio" as the best way to lose stomach fat. But none of those work best, or even work at all!
The truth is cardio is not the best way to burn fat.
In fact, I've met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.
If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.
In fact, I often get asked, What's the best way to burn fat? Do aerobics work better than interval training? Can I workout at home to lose my love handles? Does resistance training help at all? What should I eat to lose stomach fat?
While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio - and sometimes get results - men and women who only have 45 minutes, 3 times per week for exercise just can't depend on slow cardio workouts to burn belly fat.
Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That's something that no amount of abdominal training can do.
What's the perfect workout plan to get you maximum fat burning results in minimum workout time?
Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.
Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.
After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool-down. You don't need a lot of intervals to get great fat burning results.
With that workout schedule, you'll be in and out of the gym in 45 minutes, three times per week.
Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
The best way to lose stomach fat is to use the following three exercise methods.
1) Bodyweight circuit training to warm-up the body
2) Resistance training supersets to boost the metabolism
3) Interval training to burn belly fat
Put those three, short exercise methods together to lose stomach fat fast!
Click here to find out more
it's a shock to most men and women
Even most personal trainers usually guess, "Crunches", "Situps", or "aerobic cardio" as the best way to lose stomach fat. But none of those work best, or even work at all!
The truth is cardio is not the best way to burn fat.
In fact, I've met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.
If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.
In fact, I often get asked, What's the best way to burn fat? Do aerobics work better than interval training? Can I workout at home to lose my love handles? Does resistance training help at all? What should I eat to lose stomach fat?
While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio - and sometimes get results - men and women who only have 45 minutes, 3 times per week for exercise just can't depend on slow cardio workouts to burn belly fat.
Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That's something that no amount of abdominal training can do.
What's the perfect workout plan to get you maximum fat burning results in minimum workout time?
Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.
Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.
After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool-down. You don't need a lot of intervals to get great fat burning results.
With that workout schedule, you'll be in and out of the gym in 45 minutes, three times per week.
Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
The best way to lose stomach fat is to use the following three exercise methods.
1) Bodyweight circuit training to warm-up the body
2) Resistance training supersets to boost the metabolism
3) Interval training to burn belly fat
Put those three, short exercise methods together to lose stomach fat fast!
Click here to find out more
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