How Sleep Affects Weight Loss

Good article on how sleep affects belly fat....

How Sleep Affects Weight Loss

Aprils workout - IKFF Certification in Hoboken NJ

Hello, hope everyone is having great workouts!

Been trying to get my running up but nagging injuries are slowing me down.

Below is my latest workout revision, you’ll notice I’m practicing Dbl KB Jerks & Snatches [single kb] every workout, this is due to Level 2 IKFF cert in May 18^th -20^th {AMRAP=  as many reps as possible] There are slotsavailable for level 1 &2 in Hoboken NJ click here for more information.

Just to get this out there as well as being CKT and ISSA [VERY soon as soon as I finish my test] I am also a trained health coach inquire for more information.

Monday

Bench 3-2-1

Cardio Divide

Dbl KB Jerk  & Snatches AMRAP

-          28k

 Strength Conditioning

Tuesday

Cardio

Wednesday

Trapbar Deadlift 10 minutes

Cardio Divide

Dbl KB Jerk  & Snatches AMRAP

-          20k

Pushups/Pullups 7 minutes

Core finisher

Thursday

Friday

Squats [20 rep]

Dbl KB Jerk  & Snatches AMRAP

-24k

TGU 10 minutes

Cardio  Divide

Sandbag or KB or Combo drills

Let me know what you think of this workout!

Metabolic Resistance Training Bootcamps Explained

What Makes a Good MRT Bootcamp Workout?

By Mike Whitfield, CTT, and Craig Ballantyne, CTT

Co-Authors, TT Metabolic Resistance Training Bootcamps

Bootcamps have come a long way, and the days of running laps

over and over are dwindling away.  You already know that

metabolic resistance training (MRT) is the hottest method to

use with clients and campers to strip fat off in less time.

But how do you incorporate MRT into a Bootcamp setting, and

how do you know if you have a good workout program designed?

=> Enter the Done-For-You TT MRT Bootcamp Workouts

A Structured and Professionally Designed Program

Every once in a while, it is certainly fun to throw together

some fun exercises and just work hard.  But if you do that

day in and day out, you and your clients could be asking for

an overuse injury.

That's why a thought-out, well-designed program is important

to use with your campers so that they get the best results in

minimum time, all while avoiding overuse injuries.

The Layout

The workouts should be laid out in superset or circuit fashion

with non-competing exercises so that you can produce more work

in less time.

People want to lose fat and not have to be at your location

for an hour and a half.

For example, you would do a Bodyweight Bulgarian Squat, then

immediately Close-Grip Pushups.  Your lower body rests while

doing an upper body exercise and vice versa.

Strength Training - When and Why

Many bootcamps make this mistake - they do a lot of cardio

moves early on, like running or sprints, and then expect their

campers to bust out pushup after pushup.  Or worse, there is

no strength training component at all.

The strength part of a bootcamp workout should be done at the

beginning after the warm-up, when their muscles are ready to

work, but fresh.  This allows better effort for your campers

and better results.

What Exercises to Use

Big, compound movements burn more calories and get your campers

better and faster transformations.  A variety of pushups (some

you may not have even heard), lunges, rows and jumping movements

should be utilized to keep your campers engaged and excited.

You can also incorporate different methods to give your campers

the "Wow!"experience, including the 90% method, 1-1/2 rep style

and more. These are fun gems you can use to keep your campers

coming back for more great workouts.

The 3 Keys to a Solid MRT Bootcamp Workout

We already talked about strength training and how it is missing

or misplaced in a lot of bootcamps.  But another key to use in

your workouts is conditioning.  You can typically use a circuit

of bodyweight movements with little rest (30 seconds to 1 min)

that will skyrocket your client's conditioning.

They will appreciate that when they can go up and down the

stairs easily.

Finally, the metabolic finisher and/or intervals - When most

people think of intervals, they think of treadmills or bikes.

But you can actually perform intervals just using bodyweight

exercises or moves like KB Swings.

The metabolic finisher is usually a superset or circuit with

a variety of reps and sets with heart-pounding moves like

Burpees, Swings, Pushups and more.  They use incomplete recovery

with very short periods.  They finish off your campers, revving

their metabolism all day long.

The Most Important Thing to Remember - Timed Sets

The one thing that could make or break your bootcamp is using

specific reps rather than timed sets.  For example, you tell

your campers to perform 15 Bodyweight Squats.  That might be

the perfect amount of reps for some, while others will struggle

getting that many.  For advanced people, that might be too easy.

That's why you want to use timed sets.  By asking your campers

to perform 30 seconds of Bodyweight Squats, everyone can do

what they can in that time, allowing people of all fitness

levels to benefit.

Have Fun With Your Workouts

Any bootcamp workout is fun when you use some kind of camper

interaction. This could be allowing one of the campers call

the shots, or having your campers partner up for shadow drills,

and more.  The TT MRT bootcamp workouts utilize this strategy

throughout the manual.

Be Unique

By offering your unique energy and enthusiasm, you will have

campers coming back.  You should even use unique exercises to

keep the workouts fresh and exciting, like:

Spiderman Climb with a Reach

Total Body Extension

Plank to Triceps Extension (crushes the triceps with bodyweight only)

And more...

These unique exercises and more are built right into the

done-for-you workouts.

Have fun, be safe, and bring the energy.

=> Get over 31 Metabolic Resistance Training BootcampWorkouts here

You'll save $30 this week only during the program release sale.

Plus, if you're a trainer, you'll get a complete bootcamp

build-up blueprint to help you get more clients.

The Best Fat Loss Tips

The Best Fat Loss Tips

Fat Loss Rules To Live By 

By Kevin DiDonato MS,  CSCS, CES


Diet, exercise and sleep are sure fire ways to help you lose weight and keep it off.

However, today there is more information available to you for weight loss, that sometimes you can get overwhelmed.

We have made it easy for you to lose weight and keep it off.

Here are 7 simple fat loss rules to help you lose weight and change your body forever!

Where is the time going?

I’ve been busy with new job [still], I guess I am lucky to have that problem in this economy.

I do have my current work-out.Where it says “support work” I may do extra work to support the strength work preceding it, for example on a chest day may do some tricep work. The Dual threat synergy is a workout by Josh Henkin and Troy Anderson, [available on link on the right “Ultimate Sandbag”] I’ll do that when I work out at home at the gym I’ll do some kind of “WOD”. Fridays I’ll be working towards my IKFF level 2 certificaton.  There is a level 1 &2 cert in Hoboken, NJ-5/18-20 if anyone is interested click on the above IKFF banner and go toevents, see you there.{or here}

Monday

Bench 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy {WOD}

Cardio

Wednesday

Deadlift 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy

Cardio

Friday

Biathlon – Jerk and Snatches

20 Rep Squat

 2 Minute Cardio Divide

Dual Threat Synergy

Cardio

ALSO anyone planning on doing a Spartan Race in the U.S. use this code for $15 off - NJSRT002

MOVE!!!!!

Fight Back Against Athritis Pain

Fight Back Against Athritis Pain: "Tiny Fighters For Inflammation In Your Body

By Kevin DiDonato MS, CSCS, CES


Inflammation could affect many different areas in your body.

According to research, inflammation can lead to cognitive decline, dementia, increased pain associated with PMS, and increased pain associated with arthritis.

Now, some research suggests, that krill oil could lower inflammation, which could lower pain and improve different aspect of your life.

Let me explain…"

'via Blog this'

Vitamin D and Calcium and Fat Loss

Vitamin D and Calcium and Fat Loss: "Vitamin D And Calcium. POTENT Fat Fighters.

By Kevin DiDonato MS, CSCS, CES


Are you fat, tired and unhappy with your appearance?

When you look in the mirror, do you see a protruding belly and NO SIX pack abs?

Have you tried everything from exercise to eating right- all to no avail?

What may be happening is this: you may be lacking essential nutrients in your diet which may INCREASE your fat burning potential.

But more importantly if you find yourself overweight, you may some deadly tissue growing inside your body.

And it may be wrapping itself around your organs"...READ MORE

'via Blog this'