Done For You Fat Loss Meal Plans

Hi,  just wanted to give you a quick reminder about the Done For You Fat Loss Meal Plan. The price will be going up so if you think it will work for you get in before the increase.

Here is some info I took of Vince’s site.

Nutrition Reality #1 You Can’t Out Train A Bad Diet

You could run two marathons a day and still get fat.

Even if you resorted to a bodybuilders diet of chicken, broccoli and brown rice six-times a day, you can still get fat.

How?

Eat too much of it.  The excess has to get stored somewhere and unfortunately that is known as your belly-bulge.

It doesn’t matter how many hours a day you workout, what kind of supplements you take or how “healthy” you eat if you consumed too much of it.

You probably learned that back in high school science class.

It’s amazing how marketing geniuses can get us to underestimate this simple nutrition fact.

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

It takes about 3-minutes to consume a delicious muffin or donut and wash it down with a glass of juice or your favorite mocha drink.  3-minutes later you’ve consumed almost 1000 calories, 50 grams of fat and 120 grams of sugar.

Bam!  So much for that flat stomach…

You just cancelled out 2 days worth of working out! That’s called one step forward, two steps back.  I don’t’ have to tell you how hard you have to work your butt off to burn those 1000 calories, right?

You got to bust your ass sprinting up some stairs for an hour just to cancel out the damage you inflicted on your belly.

So it takes 3-minutes of mouth-watering delight to lose your six pack and it takes 60-minutes of heart-pounding, muscle-screaming workouts to get your six-pack.

Now you see why all the cover-models and bodybuilders say, “It’s all diet, diet, diet…”

Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure

My clients protested, “But I eat healthy…” or “I don’t eat bad though…” while I confronted them with this truth.

 “Eating healthy” is a relative phrase.  You may be in fact eating “the top super foods” every day or a “variety” of proteins and fats or avoiding the “bad carbs” but still crippling your success.

Why?

How do you know if you’ve eaten too much or too little?

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

Done For You Fat Loss Meal Plans

I bet you can relate to the three C’s…

Confusing, Challenging and Consuming

#1 Diets are CONFUSING 

Just like you, I agree that nutrition advice has become overwhelmingly confusing.  One best-selling book says no carbs, another book says no fat.  This expert says to skip the protein and the other expert says to ignore that advice.

Maybe I should eat according to my ancestors or my blood type?  Maybe I should go with the instinct diet?  That one sounds interesting…

It’s at the point now that every single food is on some guru’s “bad list.” 

If I followed all of their advice, my plate would be empty every meal!

Bottom line, it’s impossible to escape the confusion, especially since every diet promises to be better than the last.

Aren’t you dreaming of the day you can stroll into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING

Just like you, I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.

It doesn’t help when at least 10 of these diets get national publicity and make the best-sellers list.  What if the next one is actually the real thing? 

You would be making a horrible mistake passing up this new diet opportunity even though the diet will force you to shell-out more money, make you feel miserable, overanalyze, is outrageously unpractical, and impossible to follow long term.

Bottom line, the diet mafia is seducing you, again, to abandon your better judgment and eat like you’ve never eaten before.

#3 Diets are CONSUMING

Did you ever realize that the countries (a.k.a. United States and Canada) that are most obsessed about nutrition, dieting and diet foods are the fattest and most out of shape?

Go figure.

Being consumed with food is affecting your mood and self-worth!

It’s one thing to be a little upset because you over ate in a meal, it’s another thing to be downright depressed because you ate some garlic toast for lunch!

Our society has never been so consumed with diet and nutrition as it has in the past 50 years and yet our physiques and health are going right down the tubes.

If food is consuming your life and leaving you emotionally drained, guilt-stricken, literally afraid of eating and straining your personal relationships, then keep reading to discover a simple-fix that defies common sense!

It’s the exact simple-fix that will help you lose the last 10 pounds or the first 100 pounds like a bad habit and obliterate even the most stubborn fat from any body part.

Fact: More than ANYTHING else, you’re diet is holding you back and here is what you can do to fix it, once and for all…

Done For You Fat Loss Meal Plans

Get lean, or stay fat.  It’s your decision.

Why do I say that?  Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
maintainable and livable, and DOABLE, before the price DOUBLES Friday night.

You want to talk about why people fail?  It’s because 99% of the diet programs out there aren’t realistic.  They aren’t practical, and believe me, I feel your pain.

But that’s NOT this program, This one is special.  This one is going to be a GAME CHANGER for you–and I guarantee it–because it’s just so incredibly livable.

Not only that, but you get to EAT NORMALLY to get you the head-turning physique you’ve always wanted–FASTER.

Done For You Fat Loss Meal Plan

Meal Plans For Losing Fat Do You Need Them?

Are Meal Plans Really What You Need? That’s the purpose of this article I have for you it’s from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv’e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they’re
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you’ve ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it’s being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don’t even have to follow the meal plans exactly –
it’s a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don’t mean to come across like I’m down on meal
plans…I think they absolutely have their place in training
programs.

It’s the same deal with actual workout schedules…I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself…chances are, if you don’t know how to
put together a program properly, you’re not going to get the
best results.

Same thing with nutrition…if you don’t know how to put
together a nutrition plan (even if your plan is a very general
one), you’ll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one…

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes…and no!

Allow me to explain…

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there’s NO WAY you’ll ever be
caught dead doing it. It’s rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you’ve got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here’s the thing…in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be “Is meal planning necessary?” but “Is calorie-AWARENESS
necessary?”

So if, in order to be aware of how many calories you’re taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you’ve already GOT a good awareness of how many calories
you’re eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they’re aware of their caloric intake but
they really are NOT.

It’s a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don’t want to follow a meal plan, it may be
time for a quick compromise. It’s a temporary calorie count/reality
check!

If you’re not losing fat right now and you feel like you’re
not really eating much, here’s something you can try in order
to test your “caloric awareness”:

First, write down how many calories you THINK you’re eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes –
don’t try and look up how many calories each thing has and
don’t suddenly change your diet because you want to make
yourself look good – just keep doing what you’ve been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you’re within a few hundred calories of your original
estimation, congratulations! You’ve got good “calorie awareness!”

But if you’re off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there’s a vote FOR meal plans…let’s look at the other
side of the coin.

And I’ll be blunt here…the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way…no two pieces of food are alike. When
you buy a steak at the grocery store, they don’t charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition – one could be lean and one could be fatty!

But if you look at a calorie chart, you’ll see “3 oz sirloin
steak – 100 calories”…or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you’re STILL going to be off by a fair
margin. That’s just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. “Calories are calories” is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods – the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here’s my step-by-step solution…

1. If you like to follow meal plans and it gets you results…
   keep it up!

2. If you like to follow meal plans but you’re NOT getting
   results, either eat less or make sure you’re writing down
   EVERYTHING you’re eating AND are being as accurate as possible
   with your charting (and get some good meal plans, for crying
   out loud).

3. If you DON’T like to follow meal plans and you ARE getting
   results…keep it up! Meal plans are NOT necessary if you’re
   aware of how many calories you’re taking in AND you’re
   getting results.

4. If you DON’T like to follow meal plans and you’re NOT getting
   results, it’s time to take one week to count your calories
   and improve your caloric awareness. It’s only a week and
   it’ll give you a MUCH better idea of what you’re actually
   taking in. This will pay off BIG in the long run because
   once you get a feel for your TRUE intake, you can very easily
   keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you’re NOT losing
fat, then you’re not getting the results you want…simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that’s what you’ve gotta do!

If that’s the case for you, then go grab the meal plans right
now, because they’re excellent and their relatively cheap
right now (especially considering the amount of work that’s
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself – Will I Follow It And Get The Full Benefit. Talk to you soon    Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a “Pizza VS Cardio Contest!”

They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet”
to the ultimate test.

The video hammers home an invaluable nutrition lesson…

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story – you CAN NOT out train a bad diet.

========================

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans 

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time – GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

 Done For You Fat Loss Meal Plans

I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
 Done For You Fat Loss Meal Plans

Done For You Fat Loss Meal Plans PT 2

Yesterday we discussed that you need a nutritional template if you’re truly committed to having the healthiest and most attractive body possible.

A nutritional template just means, a meal plan.

A lot of people make the mistake of thinking they need a SPECIAL PLAN designed to meet their individual needs and that is a MISTAKE, at first.

Eventually you can incorporate some more advanced nutrition techniques but if you’re not flaunting a ripped six-pack, right now, or exuberating all-day energy, you are probably swimming in water too deep.

===================
You’ve Been Lied To
===================

We’ve both been conditioned to believe that you need a nutrition plan different than everyone else. You’re right, partly!

You’ve been told to worry about calories, macronutrient rations and other advanced details in the beginning, which in my opinion is wasted energy.

Focusing on these details is like working on your finishing sprint in the marathon when you’re not even in shape to run 1 mile yet.

The best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

==========
The TRUTH:
==========

At the start, EVERYONE’S nutritional quest should begin at the SAME starting line.

Plainly put: You Need A SIMPLE Nutritional Plan You
Can Implement IMMEDIATELY, COMPLETE With The CORRECT,
Foundational Nutritional Principles.

That’s why I want you to download Vince DelMonte’s “Done-For-You” Fat Loss Meal Plans available at

–> Done For You Fat Loss Meal Plans<- click here

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.

I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

===================================
The Best Part Of Your Own Meal Plan
===================================

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU. 

I prefer to say “DESIGNED-For-You!”

Don’t get me wrong, once you get to being a few percent away from “camera-ready” and “contest-ready” shape, you’re going to have to incorporate some more advanced tricks but for now, it’s best you accept the 3-phase meal plans as the best place to start.

Get your complete set of 30 unique 84-day fat loss meal plans TODAY
–> Done For You Fat Loss Meal Plans <- click here

To your success,

Joe

P.S. Hurry! The half-price launch sale ends Friday July 3rd at Midnight PST.
Click here to join the thousands of other users who have already PROVEN these plans work –> Done For You Fat Loss Meal Plans

Done For You Fat Loss Meal Plans

What could buying a wedding suit have to do with losing body fat?

A lot more than you think.

Especially when it comes to *Fat Loss Nutrition.*

I was just chatting with muscle and six-pack author, Vince DelMonte and he discovered some interesting similarities to help you BLAST YOUR FAT FASTER while he was shopping for a wedding suit.

Here’s what Vince had to share:

“I always believed that creating a custom tailored wedding suit was an extremely complex, ultra expensive and required an overly experienced and skilled tailor. Yet, I found a tailor who made the process SIMPLE.

I discovered that every custom suit begins with a SINGLE TEMPLATE. Over time the and multiple fitting and modifications, eventually the suit becomes exquisitely tailored.

=============================
My revelation can be plainly put,
the perfect suit begins as NOTHING
MORE than a one-size-fits all template.
==============================

Nutritional perfection (fat loss and muscle building), requires the same.

You need to begin with a simple, basic nutritional template and test it out; tweaking it according to the results you experience, and only you.

Only by beginning here can you arrive at the final destination – a perfect nutrition and eventually a perfect body.

=====================
There is NO magic diet plan
=====================

As you have learned the past 2-weeks, there is no magic diet book or test or “eat right for your blood type” kind of solution.

In our combined 20-years of experience in the nutrition field, the best way you can get your best body ever is to follow a meal plan that is based on concrete nutritional principles plus your own informed trial-and-error.

In other words, you begin with a BASIC NUTRITIONAL PLAN, based on the best nutrition information available, test it and modify the nutritional plan based on if you’re gaining muscle or losing fat.

The problem is that the 90% of the nutrition info available is CONFUSING, CONTRADICTING and CONSUMING.

Which is completely unnecessary and ridiculous.

============================
Getting the perfect body and perfect
meal plan must begin with an ORIGIN
============================

If you’re not prepared to put in some time, effort, discipline and pay attention to a few details, then getting and keeping a rock hard body (forever) may NOT be in the cards for you.

Sorry.

But if you agree that you need a BASIC TEMPLATE that you can begin with from which to depart, a simple “done-for-you” template that start, test and modify (if even necessary).

Today I want to DIRECT YOU to the best FAT LOSS MEAL PLANS I’ve ever seen. Vince DelMonte and Empowered Nutrition want to give you a complete 3-phase system called, “Done-For-You” Fat Loss Meal Plans.

Every caloric amount is included. 84-days of variety for each plan. Grocery lists, delicious recipes and more.

Click here for more information:
Done For You Fat Loss Meal Plans

Today is the first day of a 72-hour HALF-PRICE special because these plans just went LIVE today. I highly recommend you pick up your 84-day meal plans if you’re ready to lose your gut and love handles and get ripped!

Talk soon,

Joe

P.S. Hurry! The half-price sale ends Friday night, July 3rd, at midnight and I know Vince, John and Pat have some cool fast-action bonuses to nail down your fat loss nutrition and perfect your body even faster.

Click here to join

Done For You Fat Loss Meal Plans

Finally you can PROVE to yourself that you can lose 10, 20, 30 pounds of stubborn fat – or more by eating the RIGHT power foods, in the PROPER amounts and at the RIGHT times so you’ll see results in just days!

Tabata Training Extreme Fat Loss

Tabata training can and will take your fat loss to the extreme. Doing a tabata workout is short, incredibly intense and will flat out kick your butt. But oh the benefits to your cardio conditioning and fat loss efforts are well worth it.

The question with doing tabata training is are you willing to pay the price to make extreme changes in your body?

If you have never tried tabata training it’s 20 seconds of doing a particular exercise (doing as many reps in good form as you can) then take a ten second rest and continue for a total of eight sets.

Yes 4 minutes of exercise. Most people that have never tried a tabata workout ask how can four minutes be enough for fat loss? The best answer I have ever heard is…

People who have done Tabata training never say ONLY 4 minutes again.

Before I give you a workout to try. get a physical get your doc’s ok before starting any workout. Tabata training is not for the newbie to exercising. You can adjust your workout to more of an interval training workout.

Here is a tabata workout I have been using lately. I do this twice a week on my non weight training days.

Tabata exercise – One arm Clean and Press – You can use either a dumbell or kettlebell to do this. I prefer using a kettlebell because the kettlebell brings in more of your stabilizer muscles giving you even more of a total body workout.

Keep in mind this is not bodybuilding. You are not looking to lift alot of weight so go light.

Give it a try remember do tabata’s only once or twice aweek.

Tabata Training Extreme Fat Loss check out my site dedicated to tabata training for a complete explanation of the why’s and how’s of tabata training and additional exercises you can use.

Tabata Training Why You Should Use It

Why use Tabata?
The Tabata method is incredibly effective for cardio conditioning and fat burning this is great for most athletes but what if you are not interested in the physiological conditioning but rather about conditioning and how it relates to body fat levels and muscularity?

a) Reduced body fat levels: Although Tabata has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful to the bodybuilder. In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weights room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again. Apart from the psychological aspects there are of course the physiological ones, anaerobic conditioning can be very useful when lifting especially on higher volume plans.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

Doing Tabata
Doing Tabata could not be simpler. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times. That’s where the easy bit ends.

I have said it before but Tabata is very demanding, these protocols were first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.

When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!

When training using Tabata, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available and with a quick search you can easily find free timers as well, some even featuring some inspirational music. If you are not able to get these then make sure you are facing a large clock as you train.

Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once every week at the most, ideally staying around once every two weeks.

Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, indeed the experiments were carried out on stationary cycles, but in the weights community common choices of movement seen include:

• Back squat – a good choice
• Front squat – again a good choice but usually harder on the lower back and lungs
• Dumbbell thrusters – probably the best choice for those utilizing resistance
• Deadlifts – a good choice but form is an issue here as is back fatigue
• Sumo deadlift high-pulls – again a great choice but those with shoulder issues may want to avoid these
• Stationary bike – a great ‘gym friendly’ choice and an easy method to start with
• Rowing (on the ergo) – huge full body impact
• Sprints – great for speed and leg development
• Cleans and jerks – I can’t recommend these as form is hugely important, after rounds 3 and 4 your form will have gone to pot
• Kettlebell Swings and Snatches.

The potential problems with Tabata
There are a few issues with Tabata that should be addressed by anyone interested in taking the challenge:

1) You have to be in good condition already before performing this type of exercise. Remember who and why this protocol was devised. If your health and fitness levels are an issue, then work on other forms of conditioning for a while.

2) Movement choice: Triceps kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem…

3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.

Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.

You will also frighten the other people in your gym.

Warning
A word of warning though, it is an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once every three weeks is enough for most and think long and hard about loads used and form when doing them.

Tabata Training Use It You Will Not Be Sorry

Tabata Training And Kettlebell Workouts

Tabata Training and Kettlebell Workouts are an incredible cardio and fat burning workout. The combination of using kettlebells in the tabata training method can and will give you a total body workout. Fat loss, lean muscle gain, added strength and energy can all be achieved with this workout.

Just to give you a quick workout try this one.

You are going to use only 1 exercise the Kettlebell Swing.

Set your timer for twenty seconds(beginners adjust your time down if need be)

Start swinging you are shooting for as many reps as possible with good form.

rest 10 seconds (beginners adjust your time up if need be)

Continue try to get in 8 sets That’s it.

Tabata Training and Kettlebell workouts have become one of my favorite workouts. Especially when I am short on time.

If you are new to Tabata Training and Kettlebell Training check out the links for complete explanations and additional workouts

Tabata Training Fat Busters and Cardio Killers-The Burpee

So did you try doing the Bear from my last post? I know if you did you were cursing me the whole time but you also know how good it was after you were done.

Tabata Training I love it. Tabata Training truly is the ultimate in fat loss and cardio conditioning.

Well today I have another one for you to try. This one is an old standby bodyweight only exercise.

The Burpee (or as some of you may remember from back in school the squat thrust). There are many ways to do burpee’s and add on’s you can use but today I’m going to show you how to do the basic Burpee but as a Tabata Training protocol.

In case you have forgotten this is how you do the Burpee.

1. Stand erect
2. Squat down putting your hands on the floor.
3. Kick your feet back so you are in a push up position.
4. Do 1 push up.
5. Bring your feet back in so you are in the squat position.
6. Stand up.

Okay so here’s how were going to bring in the Tabata Training style with them. You will need a room of about 10 to 15 feet.

1. Start at one end of the room do 20 Burpees(or as many as your conditioning allows).
2. Walk to the other side of the room do 18
3. Walk back to the other side of the room and do 16

I think you probably see where I’m going with this. Right all the way down to 2. Now you are going to have to adjust the numbers to your conditioning level and chances are you will need to work up to these numbers.

Keep in mind what Tabata Training is 20 seconds of work and 10 seconds of rest and repeat. That’s pretty much it give this a try 2-3 times aweek to go along with your other training.

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

As I said before there are alot of add ons and variations for doing Burpees but I’ll save that for another day.

Tabata Training Fat Busters and Cardio Killers-The Burpee  Jag252

Tabata Training – A One Exercise Cardio Workout – The Bear

Tabata Training in it’s true form is doing one exercise for as many reps as possible in twenty seconds. You then take a ten second rest and repeat.

If you have tried using Tabata Training for your weight loss and cardio workouts you know they are killer and so effective. Tabata may just be the ultimate in weight loss- cardio workouts. The purists usually consider dumbbell thrusts and front squats as the two best exercises for Tabata Training.

If you have read any of my other writing’s you know I like to experiment and change things up allot. I am a big believer that in order to make your workouts as effective and time efficient as possible combination exercises are great.

Tabata training as I said is top notch but I also like variety in my workouts I think it keeps your enthusiasm high and you are less likely to skip workouts.

What is one of the keys to weight loss and building lean muscle? Consistency. If you do the same workouts over and over again your body will adapt to those workouts and boredom and you will get discouraged and start to miss workouts.

Okay so having said all that let me show you a great total body exercise that just requires a barbell. We will do it in Tabata style although for the amount of movement it is more Interval Training than Tabata if there is any real difference.

The Bear.is basically five moves in one:

1. With a barbell at your feet get into position to clean the barbell – Clean it to shoulder level.
2. Do a front press.
3. Bring the bar down behind your neck and set it to do a squat
4. Squat on your way up press the bar overhead
5. Return the bar to the clean position ( you can return it to the floor or go from a hang clean position.

Well that’s how you do the Bear. Do it Tabata/Interval style working up to as many reps as possible in your allotted time. As in Tabata work on increasing your reps in your time frame while working up to eight sets.

I would advise as with Tabata and Interval Training doing the Bear on your off days from weight training.

Before charging in with the Bear I would walk thru some sets with an empty bar so you get the proper form to do it.

Well ther you have it give the Bear a try I think you will find you have a real challenge on your hands. You will probablly curse me for showing it to you. But I bet you will thank me for it later.

Jag252 Building Lean Muscle, Losing Fat and Getting Fit and Healthy

Tabata Training:4 Minutes to Fitness and Weight Loss TRY THIS!

Tabata Training creates a metabolism surge and revs up your cardio conditioning in 4 minutes for fitness and weight loss. If you are not familiar with Tabata Training click the link for a full explanation and background information on Tabata Training.

What I want to show you today is a Dumbbell complex of three exercises that we do as one movement.

What we are going to need are two dumbells or two Kettlebells. The three exercises we are going to put together for this complex are:

1. Dumbell or Kettlebell Cleans
2. Dumbbell or Kettlebell Squats
3. Dumbell or Kettlebell Press

The first move you do is the clean take your kettlebells from the floor clean them to your shoulders once you have the kettlebells at shoulder height do a full Squat.

As you are coming up out of your squat begin pressing the kettlebells overhead into a front press.

Once you have completed the press bring your dumbbells or kettlebells back down to shoulder height and then back to the starting position and repeat.

Now using three exercises as we are here is a little more involved than a true Tabata exercise. Remember what Tabata’s are doing as many reps as you can in twenty seconds. So this complex is a little more involved more of an Interval training workout.

Interval Training and Tabata Training are very similar training systems. Tabata training is known as a more intense form of Interval Training. My feeling is for the non professional trainers like you and I putting together complexes like I’ve shown you in this blog will put you on the fast pace to weight loss, fitness and cardio conditioning.

Tabata Training is intense start slowly one or two sets to start with add sets as your conditioning improves. Use light weights the weight is not as important as getting your reps done in the 20 seconds. Than rest for 10 seconds and get going again.

Give this workout a try you will love the results.   Until next time   Jag252