Thanksgiving Workouts

Tomorrow is Thanksgiving, and that means a couple of things.

  • Lots of food
  • Lots of football
  • Not much exercise

Now there is absolutely nothing wrong with enjoying good food with great company, and watching the great sport of football.

However, if you are still trying to lose weight or just improve your overall health, it’s a great idea to do something physically active on a day that revolves around food.

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A Case for Steady State Cardio

Steady state cardio has gotten beat up and spat upon numerous times over the past few years. People everywhere have been trading in their walking shoes for shoes to sprint in, kettlebells for complexes, prowlers, bodyweight circuits, and other tools with which to perform high intensity interval training and other forms of intense conditioning.

Yes, I have read the dozens of research studies that show how interval training is far superior to long slow cardio for fat loss, and how some people even gained more body fat when doing long slow cardio. So it seems pretty cut and dry that interval training, complexes, bodyweight circuits, and other methods are the only way to go if you want to lose body fat.

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Advanced Pushups and Core Exercises

Let’s keep things short and simple today.

Here is a video that demonstrates some great advanced push-up variations.

Those are tougher than they look. Make sure you keep your stomach tight with all of those variations, and don’t let your hips sag or pike up.

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Ladies, Prepare for Battle

The other day I was in the book store, and I walked past the “fitness” and bodybuilding magazines. I noticed a “natural bodybuilding” magazine, and out of curiosity I picked it up. This was my first time reading a natural bodybuilding magazine, and I can assure you it will be my last.

Seeing as how this magazine promoted drug-free bodybuilding, I was expecting to see some interesting stuff. Well . . . I almost got sick to my stomach when I saw some pictures of the female competitors.

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More Exercise is Not Always Better

This is one of the most common things I see in the gym every day. Most people are overwhelmed with the concept that “more is better” when it comes to exercise.

The thinking tends to go somewhat like this: If strength training three days a week is good, then four must be better. If four is better, than five has got to be even better.

If performing conditioning exercise (aka: cardio) two days a week, then three or four must be better.

As a result, many people end up spending hours in the gym several days a week. And if that doesn’t work, they do even more in an effort to get their body to respond.

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Fail to Plan . . .

One of the most popular phrases I have heard is “Fail to plan . . . plan to fail.”

While this does pertain to what you do in the weight room, I disagree with it at times.

For instance, most people go into the gym without a plan all the time. They may know what body part they are going to work, but other than that they don’t know what exercises they’re going to do, what weight their going to use, how many repetitions, etc.

For the most part, going to the gym without a specific plan could cause you to get less than optimal results.

However . . . and there’s always a however, sometimes I think it’s best to not have a plan at all.

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Isolation Exercises and Weight Loss

By far some of the most common exercises are dumbbell curls, triceps kick-backs, pec flyes, lateral raises, and other similar exercises.

People use these isolations exercises to do just that – to “isolate” a muscle group that they want to either make bigger or where they want to remove fat in hopes of spot reduction.

I’m not going to tell you never to do those exercises again, but I am going to tell you how to get more fat loss results in less time.

Let’s start off with an sample scenario: let’s say you and your friend want to lose fat on your arms so they look more “toned.”

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Time Crunch Workout for More Results in Less Time

You do not always have to dedicate 45 or more minutes to a workout. In fact, you can train your entire body, jack up your fat burning metabolism, and provide your body with enough stimulus to build some muscle in only 10 – 20 minutes.

It’s all about working smarter and harder . . . not for longer periods of time.

So the next time your are in a Time Crunch, try this workout I am about to share with you. You will work every single muscle in your body and accomplish much more than you would think possible in such a short period of time.

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10 Minute Time Crunch Workouts for Fat Loss

I told you last week that I would share one of my favorite kettlebell complex with you. You’re also going to get a 10 minute sandbag and dumbbell workout. These are perfect if you don’t have a lot of time to workout but you still want results.

There are a couple of ways you can use these following workouts:

1) To replace a workout if you’re short on time

2) At the end of a workout to crank up your fat burning furnace

3) To replace traditional cardio (long, slow cardio, intervals, etc)

I’m sure there are other options as well, but you get the point.

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Fat Burning Jump Rope Workout

By far one of my favorite workout tools is a jump rope. You can take it anywhere you go (that is one of the main reasons I love jump rope workouts), and it provides benefits beyond conditioning such as improving hand and eye coordination.

If you have never incorporated jumping rope in your workout routine, I highly suggest you give it a try. Here is the easiest way to incorporate the jump rope: replace it with your traditional cardio workouts.

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