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What if I told you that you can achieve a killer high intensity cardio workout in just four minutes and when you are done you will feel like you trained for an hour?
Athletes in Group 2 did high intensity workouts for 4 days a week for 6 weeks with each session lasting 4 minutes at 20 seconds of all-out intense training (170% intensity) followed by 10 seconds rest. Tabata training improves athletic performance, improves glucose metabolism and acts as an excellent catalyst to fat burning. You have the option to do one four-minute Tabata workout daily or do this four-minute Tabata workout 2 to 4 times within that day which would be a total 8 of to 16 minutes super high intensity work. How to do it: Stand straight with your feet shoulder width apart and your arms should be hanging to your side. How to do it: Start in a standing position with your feet shoulder width and lower your body while placing your hands in front of you on the floor.
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The report details the methods to increase fat burning by staggering the times certain foods and nutrients are consumed. The free report reveals one specific food that increases the fat burning hormones’ ability to burn fat and lose weight, and shares one specific strategy to control production and release of the body’s most important fat burning hormone in less than 30-seconds a day. According to Michael Healey of BetterDigestion.org, “People often take weight loss pills and starve themselves trying to burn fat and lose weight. Reach out to the author: contact and available social following information is listed in the top-right of all news releases. It’s been said before that if you want to LOOK like an athlete, you have to train like an athlete. In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. Start at one end of the agility ladder, moving laterally to your left by stepping left with your left foot.
And I was wondering if strength training just means using weights or if it is squads, push ups and that stuff too?
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Wedding Series Part 3: The Personal Trainer - To Invest or Not?Welcome back to part 3 of the Wedding Chronicles! There are three exercises that should be included in some shape or form in all resistance training programs for anyone trying to lose fat and build muscle. Whether you have a three day full body programme or a variation of a split programme over six days, these exercises should be top of your list of priorities for a number of reasons.
Because there are so many variations to the above exercises, you will never get bored, and simple changes to the positioning of your feet or your grip can make the exercises not only hit your muscles at a different angle, but also more challenging for you as an athlete, especially as you progress to heavier weights. Known as the king of all exercises for good reason, the squat works all the muscles in the lower body, and also packs a mighty punch to your core too, making sure you rely on it heavily for stabilisation throughout the movement. If you find you are at a plateau with your squats, a good way of breaking this is introducing box squats for a few weeks.
The deadlift provides some serious competition for the squat and is one of my favoUrite exercises, quite possibly because not only did I achieve some serious improvements from incorporating them into my programme, but also because I struggled hugely with them when I began training. The incline bench places emphasis on the upper chest, the decline bench places emphasis on the lower chest .A good tip that helped me improve on my bench press was to work on my back mobility so that I could get a really strong arch in my back under the bar. This is a useful trick for busting out of a plateau as the band gives extra resistance at the top of the movement which many people struggle with.
When trying to burn fat these three exercises are definitely a god place to start- but don’t rush into things!
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Well this intense killer cardio workout I am referring to is called Tabata training and it can be done in just four minutes a day. Along with his colleagues, he conducted a study comparing moderate intensity training to high intensity training.
The EPOC (excess post-exercise oxygen consumption) effect for Tabata Training happens immediately after the workout so you are still burning calories after the workout.
I would advise you doing this workout twice a week- Monday and Wednesday or Wednesday and Friday. Run in place while lifting your knees up high in the air and pumping your arms in a 90 degree angle until you are done with the set. Kick your feet back as if you are in a push-up or plank position and lower your chest as if you are doing a push-up.
Lower your body as if you are sitting on a chair in a 90-degree angle and hold that squat pose. This 30-Second Hormone Fix report shows the important tips and trick to take control of your body’s fat-burning potential.
If you want to be lean, be strong, and function powerfully then you need to train like those who are. You can buy these, many sporting goods stores sell them, or you can construct your own (read written instructions; watch the video). Then, bring your right foot in front, then step out sideways again with your left foot, then step your right foot behind it.
She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement.
All three of these exercises are compound movements, meaning they work numerous big muscles in the body. They give you a serious bang for your calorie and energy expenditure buck, train your full body and also improve the smaller factors such as your balance, grip strength and overall strength and power which are crucial to long term results. This is progressive overload at its finest and I can honestly say when I started incorporating these movements into my routine, alongside lifting heavy, the results spoke for themselves. Studies have also illustrated the squats ability to increase both testosterone and growth hormone levels, thus encouraging muscle growth overall in the body.
I found that implementing these into my routine temporarily not only built my confidence but also increased my strength significantly when I transitioned back into back squats.
With this exercise it’s very important to keep your back straight as rounding of the back can cause injury.

It has earned its place in the top three exercises with good reason as it works the whole upper body. You should keep your elbows tucked in tightly and keep the tension tight throughout your whole body for the full duration of the lift, most importantly your upper back and push your heels as hard as you can into the floor to promote stability and to keep the whole body tight.
It is also a good idea to alternate barbell work with a few weeks of dumbbell work as this will correct any imbalance of strength that you may have on one side. Tabata is one of the most popular and talked about form of HIIT cardio in the world right now. The first group of athletes was named Group 1 and those athletes trained at a moderate intensity for 5 days a week for 6 weeks and their training sessions were an 1 hour each.
Either way if you do a Tabata workout you will burn an incredible amount of calories and obtain a killer full-body anaerobic and aerobic workout.
After I am done with the first four minutes I then rest a couple of minutes and start again.
While you are in this body squat position perform shadow boxing upper cuts in front of your body until you are done with the set. Speed, Agility and Quickness, or SAQ, drills are some of my favorite things to do, both as an athlete and as a trainer. Jump sideways into each box down the line staying on the same leg until you reach the end of the ladder. Aside from helping you achieve an insane physique, there is nothing more satisfying than beating a personal best on these three lifts! Most notable though is the squats ability to build the glutes in particular, making this is an exercise nobody should miss out on for leg day. Push back with the hips; it may help to imagine you are pushing your hips back to the wall behind you.
You can vary your grip to target different muscles with this exercise also, for example a close grip will place emphasis on the triceps.
You can add even more variation with resistance bands by wrapping them around dumbbells and then looping the bands around the barbell at either side. It may also increase the weight you can move with the barbell, and also provides some variation to your programme. Safety should always be your top priority and although I always encourage heavy lifting, make sure you have your form down before you progress to a heavier load and make sure you pay attention to it throughout your whole lift! You do this eight times for four minutes  Tabata is not easy at all but it is a great way to push your body physically to its limit in just four minutes. You have to go all out for those 20 seconds in terms of your intensity level to really feel this four-minute Tabata.
Kick your feet back to the original position and then stand up and jump in the air with your arms raised above your head.
You would swing with your left arm to your right arm one after the other in front of you in an upper cut shadow boxing movement. They’re mentally stimulating and engaging and frankly they beat boring old steady state cardio any day! The best thing about SAQ drills is that you can get very creative and they will not only increase your speed, coordination, balance and strength, but will also help shed unwanted body fat. There are many variations of the squat, all of which can provide a different emphasis on different parts of the muscles, for example the back squat places a lot of emphasis on the glutes and hamstrings, whereas a front squats focus is on the quads. The deadlift again works the lower body, with particular emphasis on the glutes and hamstrings, but it also works the upper body too, including your back, shoulders and arms. The top part of the movement is also known as the lock out, and to do this correctly a good cue is to imagine yourself standing straight like a soldier pulling your shoulder blades back.
You can also vary the position of your bench to target different portions of the chest using an incline or decline bench rather than just a flat bench.
It is important to keep the back straight in a squat and push the hips back as though you are about to sit into a chair. I recommend using chalk rather than weightlifting gloves as I found my grip improved significantly when I made this switch, thus enabling me to move more weight, this also carried over to my other lifts too. A great tip I picked up in training was to push through the outside (Lateral) heel when squatting as this stops the knees from going inwards or outwards inappropriately and avoiding unnecessary pressure on the ligaments.
There are many variations of the deadlift, from the Romanian deadlift to the sumo deadlift and you can use a barbell or dumbbells to carry out the movements.

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