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.

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You’ve Been Lied To
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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!

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The TRUTH:
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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.

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The Best Part Of Your Own Meal Plan
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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

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 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