Home Workout Revolution – Big 10 Circuit Big 10 Circuit Follow Along Workout Home Workout Revolution – Big 10 Circuits Perform each exercise one after the other with no rest in between, for the prescribed reps. Rest for only 1 minute and repeat for 3 full rounds 1. Prisoner Lunges – 15 reps 2. Elevated Push Ups – reps per side 3. Diagonal Lunges – 10- per side 4. Jumping jacks – 30 reps 5. Jump Squats – 6 reps 6. Spiderman Climb 10 per side 7. Side to side jumps 8 reps per side 8. Spiderman Pushups 10 per side 9. Total Body Extensions – 10 reps 10. Mountain Climber cross body – 10 reps Pick Up your copy of Home Workout Revolution and get 51 Revolution http://tinyurl.com/home-workout-funk
In todays post I have 2 videos for you. The first video, I am sharing with you a new metabolic circuit I names the “Afterburn Assassins”. Thought it would be a fitting name because in the second video, I am also going to breakdown how to use metabolic workouts to help you keep the metabolism and burning fat up to 36 hours after your down this workout. Metabolic Workout – “Afterburn Assassins” – Maximize your Afterburn Effect with this workout Metabolic Workout – Afterburn Assassins 10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times for 3 full rounds. Note: Beginner - ORDER YOUR GYMBOSS TIMER HERE: Gym Boss Timer: http://tinyurl.com/yllwjdt 1. Kettlebell Swings 2. Diamond Pushups 3. Alternating One Arm to Regular Burpee 4. Static V – Sit Holds 5. Alternating Prisoner Lunges 6. DB Floor Press and Bridge 7. Stability Ball Leg Curls 8. KB Goblet Squat and Press 9. Inside – Out Runs 10. One Legged Side Plank Workout shot at Primal Movement Training Centre – http://www.primalmovement.ca THE AFTERBURN EFFECT AND HOW TO USE IT TO BURN MORE FAT! WHY METABOLIC WORKOUTS BURN MORE FAT THAN CARDIO AT THE GYM! In the workout, I combine 10 exercises to create a metabolic HIIT Circuit that till not only help you build muscle but burn fat up 36 hours after you have done. This relates to what is called EPOC Excess Post Exercise Oxygen Consumption. In other words, after a metabolic workout your body’s metabolism is very high. Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen burns fat. Your body takes a lot longer to recovery after metabolic workouts; therefore your body is burning fat for a longer period. Science shows that your body can burn fat up to 36 after a HIIT workout (metabolic or Spartan) – THAT’S GREAT! On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. – THAT’S NOT SO GREAT! Let’s compare: A) 30-40 minute metabolic workout burns fat for 24-36 hours after workout B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky.
Nutrition is the main ingredient if you want to truly lose weight, build muscle and burn off unwanted body fat. You cannot out train a bad diet, so no matter how many metabolic workouts, interval sprints, crossfit classes, Tough Mudders or hours of cardio that you do, if your diet sucks then you will NEVER reach your goals and will continue to get frustrated with your results! Knowing the right foods and how to cook them is a HUGE part of not only looking fantastic all year round but also feeling that way because your inner health is optimized. I’ve grown to love cooking for a couple of reasons. Some of my all time favorite recipes are from Dave and Karine’s Metabolic Cooking 2.0 and to help them celebrate their 50% off Sale this week I decided to cook their Chicken with Moroccan Seasoning and Quinoa recipe (on page 22 of the Chicken and Poultry Cookbook). Here’s something Angela and I made right out of Dave and Karine’s “Metabolic Cookbook 2.0″ — their super popular new fat burning cookbook. The Chicken with Moroccan Seasoning and Quinoa took us under 20 minutes to prepare and cook, and took me 2 minutes to eat. It is so good and tasty. Since we have started with cooking from this book, we can definitely see and feel the difference in our bodies. We are consistently sub 10% body fat throughout the year. Metabolic Thermo-Charge (of food) It stands for how many calories your body is going to burn just breaking down the nutrients each time you consume a certain food. For example protein tends to have a high Metabolic Thermo-Charge. For this reason, by having high-quality protein in your diet, you’ll naturally burn off more calories and move closer to your goal weight. You should know Dave and Karine’s Metabolic Cooking Recipe Guide hit some sort of sales record so to celebrate the success of their launch sale, and by popular request, they are extending their 1/2 Price Invitation for friends of Funk Roberts GET 50% OFF METABOLIC COOKING 2.0 CLICK BELOW http://tinyurl.com/fat-loss-cookbook CHICKEN WITH MOROCCAN SEASONING AND QUINOA INGREDIENTS RECIPE MAKES 4 SERVINGS • 4 boneless skinless chicken breasts (4oz each), diced • 2 cups quinoa, cooked • 2 tablespoons olive oil • 1 medium onion, thinly sliced • 2 cloves garlic, crushed • 1 cup chicken broth • ½ teaspoon ground coriander • ½ teaspoon ground cinnamon • ½ teaspoon paprika • ½ teaspoon ground cumin • 1 teaspoon ground ginger • ¼ teaspoon cayenne • Pinch of stevia • 1 tablespoon tomato paste • Salt and pepper DIRECTIONS 1. Cook quinoa in advance. 2. Heat 1 tablespoon oil in a large skillet over medium heat and brown the chicken in oil. When the chicken is golden all over, scatter the onion and garlic over it. 3. Combine the broth and the next spices and whisk together well. 4. Pour over the chicken, cover the skillet, and let simmer for 5-6 minutes. Uncover the chicken and let it simmer for another 2-3 minutes or so to let the juices concentrate a bit. Stir in quinoa, the second tablespoon olive oil and mix well. Per Serving CALORIES: 286 PROTEIN : 32g CARBS : 26g FAT : 6g GET MORE FAT BURNING RECIPES TODAY – 50% OFF http://tinyurl.com/fat-loss-cookbook Funk Roberts Commission Disclosure: The metabolic powers certain foods have to make your body burn more body fat. This is essentially our way to name the thermogenic effect of food.
I am always asked what type of training is better for increasing lean muscle while burning fat. Is it traditional weight training using isolation movements (training each muscle group separately) or metabolic workouts training the whole body using multi-muscle movements? These days research and real world results continue to prove that there is a clear leader in answering which training method will allow to burn fat and build lean muscle effectively. Let’s take a look at a couple of examples that will state my case for using one over the other: In a recent Study at the University of Alabama, researches had 2 groups of men perform two different strength training program with same total training volume (sets and reps) for each muscle group One group split the workout across 3 total body workouts. The other group training each muscle group separately one time per week. Results: the researchers discovered that the total body workout group gained five additional pounds of lean muscle mass compared to their body part-training counterparts. In another study at the university of Wisconsin, it found that men who performed a total body workout using just 3 big muscle exercises (Bench Press, Power Clean and Squat) had elevated metabolism for 30 hours after completing the workout In addition they burned a greater % of fat during that 39 hours, compared with men who didn’t perform full body workouts Finally, research shows that 3 total body metabolic workouts per week WINS over daily isolation workouts – traditional weight training These examples, my own real-life results along with the amazing results thousands are getting from using my workouts, Metabolic Training reigns supreme if you want to burn fat while build lean muscle. …Research and real world results continue to deliver evidence of its efficacy for burning off unwanted body fat, increasing growth hormone so that you can build lean muscle If you are a guy looking to get rid of you Male PMS (Puffy Muscle Syndrome) or a girl looking to build fit, firm and fabulous athletic body, the trash the tradition isolation workouts and start using my Metabolic Workouts throughout your week. Metabolic Workouts using multi-joint movements for time or sets and reps will be more effective at building lean muscle and burning more fat than training with traditional isolation exercises… Below is my recommended weekly training split Funk’s Recommended Training Split Breakdown 80% Full Body Metabolic Workouts 10% Upper/Lower Body Split 10% Targeted Body Zone Training – arms, abs, legs butt, shoulders, cardio using Finishers Workouts “Metabolic Metamorphosis” Workout for Fat Loss Workout Instructions 10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times for 3 full rounds. ORDER YOUR GYMBOSS TIMER HERE: Gym Boss Timer METABOLIC “METAMORPHOSIS” WORKOUT 1. Kettlebell Swing, Catch and Squat 0:21 2. Push Up with Knee Opposite Elbow – Grasshopper Pushups 0:44 3. Squat Push Ups and Tuck Jumps 1:09 4. Mini Abs V-Ups 1:31 5. Dumbbell Renegade Rows 1:50 6. Spiderman/woman Lunges 2:10 7. Belly Busters/Plank to Pike 2:35 8. Kettlebell Figure 8′s 2:55 9. Knee Ups 3:21 10. Table Makers 3:44 (REMEMBER: you cannot lose weight, build muscle and burn fat without changing your nutrition and I don’t mean cutting calories)
Today I have a full workout routine for you in honor of Super Heroes! This weekend is the release of Iron Man 3 and I thought it would be cool to set up a routine that combines an older but effective Super Spartan Workout followed by my brand new Kettlebell Ladder Finisher. Get your Superhero on while you crank up the metabolism to burn fat and increase your overall strength and muscle. All workouts sessions must start with a warm up and end with a full body stretch for speed recover and injury prevention. Use the below if you do not have your own. Pre-Workout Dynamic Warm Up – http://www.youtube.com/watch?v=g04Nz18FqkA Pre Workout Dynamic Stretch – http://www.youtube.com/watch?v=xbOxmQRi7fM Post Workout Stretch Routine – http://www.youtube.com/watch?v=2wMSSupoCI8 Super Spartan Workout Kettlebell Finisher Funk Roberts Super Spartan Workout Workout Instructions 10 Exercise Circuit — 45-15 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps . 1. Captain America Kettlebell Swings 3:39 2. Hulk Tuck Jumps 4:02 3. Spiderman Pushups 4:14 4. Thor Explosive Kettlebell Rows 4:38 5. Dark Knight Squat and Press 4:59 6. Wolverine Woodchoppers Left 5:18 7. Wolverine Woodchoppers Right 5:35 8. Iron Man Alternate Reverse Lunge and Knee Strike 5:51 9. Superman Body Saw Planks 6:15 10. Batman Burpee and Hanging Knee Raises 6:26 GET YOUR SUPERHERO FAT LOSS PROGRAM HERE: http://tinyurl.com/Funk-Superhero KETTLEBELL LADDER FINISHER HOW TO PERFORM THIS KETTLEBELL FINISHER Complete the following ladder circuit for 5 minutes resting briefly only when needed. Set up 3 different weighted kettlebells in front of one another (make sure they increase in weight) – For example – 12kg-16kg-24kg You will perform 1 rep of each movement one after the other using one arm and immediately switching to the other. Once you have finished, move up to the next weight and repeat the sequence. When you have finished the final kettlebell in the ladder, then go back down to the next weight and continue in the fashion moving up and down the weights until 5 minutes is complete. Exercise 1-Arm Kettlebell Snatch-Press 1 Arm Clean and Press
Do you want to increase your strength? Do want to build lean muscle? Over the past few weeks, I have been getting bombarded with emails and YouTube comments from people that are concerned about doing my metabolic workouts and losing strength. That can be further from the truth. The reasons why I use these metabolic workouts are to increase my strength and build muscle. Remember 4 years back used to be 210lbs of puffy muscle and although I had strength, I was not a muscular and lean. Fast forward to today and I am 185lbs, ripped and have more overall strength than ever. (It didn’t take long for me to get there either). The fastest way to increase your strength and build muscle is ensuring that you include the “BIG” compound movements into your training. Those are the exercises that work multiple muscle groups at once. If you follow my workouts you know that I always include at least 3-4 of the “BIG” exercises in the circuit, to ensure that these metabolic workouts are effective at helping you and myself increase our strength. METABOLIC RESISTANCE WORKOUT METABOLIC RESISTANCE WORKOUT 10 Exercise Circuit — 45-15 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise for 45 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps. Challenge yourself with heavy weights were possible and aim for at least 15 reps per exercise with weight and as many reps as possible with your bodyweight. EXERCISE LIST
- Kettlebell/Dumbbell Clean and Press R – 40lbs
- Kettlebell/Dumbbell Clean and Press L – 40lbs
- Kettlebell Goblet Squat – 40lbs
- Superman Pushups OR Push ups
- Dumbbell Snatch L – 60lbs
- Dumbbell Snatch R – 60lbs
- Standing Dumbbell Rows L – 60lbs
- Standing Dumbbell Rows R – 60lbs
- Log Runs
- Here are movements you should include in your workouts if you want to get the best and fastest results.
Funk trains with Eric Wong who shows 3 common mistakes made when performing the Power Clean. Olympic Lifts are great way to build strength and power fast. Great for MMA, Martial Arts and Combat Athletes. The Power Clean Mistake #1 – Too much Biceps – Pulling the bar up using your biceps too much Correction – Full Body extension through the knees hips and shoulders Mistake #2 – Hip Down and Squatting the Bar Up From the Bottom Position – Mistake is keeping your hips down and the bottom of the movement and using a squatting motion to get the bar up off the ground with your hip down Correction – Your Hips should be first up, drive then forward and then use the full body extension – more like a deadlift Mistake #3 – Lifting the Bar off the Floor Too Fast – Trying to lift the bar rapidly off the floor Correction – move a little slower when lifting off the floor and control the bar and motion then explode into full body extension Start with narrow feet using hook grip and once you get to the top of the movement you split the feet and drop into a mini squat and stand up slowly Get Eric Wong’s Mastering the Olympic Lifts Program http://tinyurl.com/Olympic-Lifts-Program If you want to take you Strength and Conditioning training to the next level and develop “SICK” explosive power quickly then take advantage this program. Here what the Mastering Olympic Lift Program Entails • Component #1 – Mobility and Strength Assessment: after performing these assessments you’ll pinpoint exactly where to start to get on your way to being an Olympic lifter • Component #2 – Corrective Mobility Warm-up: this dynamic warm-up includes the best exercises to fix all of the common areas of restriction that prevent you from proper execution of the lifts • Component #3 – BIOMECH BREAKDOWN: Eric analyzes and breakdown each phase of the lift in easy to understand language so you can fully visualize exactly how the lifts are to be performed • Component #4 – Rapid Mastery Training Sequence: this is where the rubber meets the road and you progress through 4 distinct phases of training on your way to mastery of the world’s most explosive lifts – no filler and no fluff – just everything you need to know to start lifting properly • Component #5 – Over 1 hour of high quality, detailed instructional exercise videos so you can see exactly how everything is to be performed This is perfect for athletes that want to gain 7-9 lbs of muscle during the 8-week program. You only train three times per week so that you can still go to practice on the other days. The best part about this workout is that it builds explosive muscle you can use for your sport and it does so with minimal soreness! http://tinyurl.com/Olympic-Lifts-Program
Today I want to get you back on track with 5 of my Top 30 Power Foods you need to include in your diet and nutrition if you want fat loss. You know what I always say, “You can’t out train a bad diet”, so get your nutrition in check. If you look into my fridge, freezer and pantry at any time, you will always find the same 30 foods. Through years of competing as a professional athlete, becoming a certified trainer, preparing top-level MMA and sports athletes for competition, studying the best foods for fat loss, research and working with nutritionist and professional trainers, I found the same foods always coming up. My Power 30 food list is paramount when it comes to health and nutrition. These are the foods that will help you build more muscle, increase strength, reduce inflammation (thus help to prevent injury), improve your metabolism and best of all burn off unwanted fat to help you look lean, muscular and ripped. It’s no wonder at 44 years old I feel like I’m 20. These are the foods that should be in your kitchen at all times. Here are 5 of my favourite Power Foods to help you Burn Fat while feeding your muscles. Greek Yogurt This is a weekly staple in the Roberts household. There isn’t day goes by that we don’t eat Greek yogurt. This is a perfect source of protein with 0% fat. If you are have regular yogurt, fat free yogurt, whatever, GET RID OF IT NOW and head out to the grocery store to pick up some Plain Greek Yogurt. Most contain too many sweeteners, whether sugar, corn syrup, or artificial sweeteners. And most other yogurts are produced to appease the overly aggressive sweet taste bud and contain too much sugar to be considered healthy. Stick to plain Greek yogurt, It’s loaded with a lot more protein and healthy bacteria. Just watch for hidden sugars and stick to the “plain” flavors. Chicken Breasts Lean cuts of chicken breast provide your body with the nutrients, vitamins and proteins your body needs. Chicken is considered a lean meat and contain a high amount of good quality protein. Protein is essential for muscle growth and repair. Chicken also contains the vitamin niacin that is essential for converting macronutrients into energy. Bananas High in potassium and vitamins. Bananas are a top source of potassium, a mineral and electrolyte. Consuming too little potassium can cause muscle weakness and cramps, fatigue and in severe cases, abnormal heart rhythms and muscular paralysis. As intense exercise and perspiration causes potassium loss, ramping up your potassium intake, particularly following physical activity is critical. Bananas also supply valuable amounts of carbohydrates, which is the top fuel source for your body and muscles. Greens – Spinach and Kale Green leafy vegetables contain a ton of nutrients including vitamin K, which help to build strong bones. Spinach is a good source of many phytochemicals that are important for muscle growth and strength. It has one of the richest sources of 20-beta-ecdysterone – a phytochemical that have anabolic properties. Spinach is rich in glutamine, the amino acid that prevents muscle breakdown. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength. Kale, Swiss chard and collards are also excellent choices. Both are a great source of Carbohydrates. Almonds Almonds are high in protein, high in monounsaturated fat and are very filling. A quarter cup of almonds provides you with 8 grams of protein, which is more than an egg. They assist in blood sugar control and hence weight loss. Nuts are a great source of l-arginine as it converts to nitric oxide (NO) and this helps to improve blood circulation. Nitric oxide is a very popular supplement used in muscle strength and growth. BONUS POWER FOOD Water Stop drinking Juice, Pop, Diet soda, alcohol and Energy Drinks, that help tp make you super FAT…This is the most important food/drink on this list bar none. Since our bodies are made up of 70-80% water and you are training at high intensity, you must drink water to stay hydrated. Water is essential for proper digestion, nutrient absorption and chemical reactions. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well-hydrated. The more oxygen the body has readily available, the more fat it will burn to use for energy. Without the presence of oxygen, the body cannot properly use your body’s stored fat for energy. Not only will the body burn more fat when it’s well-hydrated it also increases oxygen levels; which means you will also have more energy. Water helps remove toxins from the body, in particular from the digestive tract. THIS IS A MUST!!!! That’s it! Talk about Powerful stuff, right? Let Power Foods lead you to fat loss and lean muscle growth!
Lower Abs Circuit For Solid-Rock Hard Abs Use this Lower Abs Workout at the end of your training session or as an added workout on your off day. This circuit targets the entire abs region but emphasizes the lower abs. Perform each exercise one after the other for 30 seconds of work followed by 10 seconds rest. Rest for 60-90 seconds and repeat for 3 full rounds. Exercise List 1. Plate Around the World – Clockwise 2. Plate Around the World – Counter-clockwise 3. Alternating Hanging Knee and Leg Raises 4. Russian KB/DB Rows 5. Bench Leg Raises and Knee Crunch 6. Bar Roll Outs – Abs Wheel 7. Lying V-Ups and Knee Grabs 8. Hanging Side to Side Knee Raises LOSE THE BELLY FAT AND GET RIPPED ABS IN 25 DAYS with this Sparta Abs Workout Challenge and Xtreme Fat Loss Diet Plan - CLICK HERE
The burpee is the Ultimate Metabolic Bodyweight Exercise. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well. A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve. I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective. Use Finishers no more than twice a week after your combat sport training session, workout or cardio. MMA Burpee Workout Finisher 10 Exercise Finisher Circuit – 10 Minutes Perform each exercise for 45 seconds of work followed by 15 seconds rest and repeat for 10 full intervals. Exercise List 1. Side-to-Side Step Over one Legged Burpees – MMA Burpees 2. Med Ball Explosive Push Up Burpees – Thai Burpees 3. Wrestler Plyo Lunge Burpees – Wrestler Burpees 4. Terminators – BJJ Burpees 5. Bunny Hop Sprawls – Grapplers Burpees
Use metabolic Training to Maximize Fat Loss and Lean Muscle Growth The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Metabolic “True Warrior” Workout This workout is dedicated the Entire City of Boston that showed their “Warrior Spirit” banding together as ONE to capture the bomb terrorist that vowed to destroy them. Perform each exercise for 60 seconds of work followed by 15 seconds rest. Ensure that you complete as many reps as you can during each interval. Rest for 2 minutes and repeat for 3 full rounds. You can modify the workout depending on your level of fitness or the time you have to train, by using 45-15 or 30-10 intervals. GET YOUR GYMBOSS TIMER CLICK LINK - FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt True Warrior Exercise List (Use weight that is challenging. Weight listed is what Funk used for each interval) 1. Walking Side to Side Kettlebell Swings (Dumbbells) – 60lbs 2. Staggered Plyo Push ups 3. Burpees 4. Alternating One Legged V- Ups 5. Walking Dumbbell Lunges – 30lbs 6. Dumbbell Renegade Row and Deadlifts – 30lbs 7. Swiss Ball Roll Ups 8. Dumbbell Clean-Squat and Press – 40lbs 9. Swiss Ball Hip Bridges 10. Rotating Stationary Sprints Make sure that you warm up before and stretch after you workout session. WHAT IS METABOLIC TRAINING? I am a Certified Metabolic Trainer and have been using this type of training for well over 5 years, both with my fat loss clients and MMA athletes. It has propelled my body, physique and fitness levels to the best it has ever been. The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. By compound I mean the exercises that target multiple joints and muscles. Unlike traditional weight training routines using isolated exercises and splitting body parts that don’t work if you want to raise your metabolism, burn fat, get ripped and develop lean dense muscle. The bottom line is by raising your metabolism allows you to burn more calories throughout the day. Metabolic training combines anaerobic strength and aerobic exercises to help burn fat while building lean muscle. There are different types of metabolic workouts such as supersets, circuits, complexes, tabatas and high intensity training. You will hear different terms used for Metabolic Training such as, HIIT (High Intensity Interval Training), Tabatas, Metabolic Resistance, Metabolic Conditioning, Circuit Training, p90X, Insanity, Spartan Training System Challenges they are all in the same boat. The ultimate goal is to create a Metabolic Disturbance. Every form of Metabolic Training can improve your cardio; build strength and muscle mass and burn lots of fat. FUNK ROBERTS SPARTAN TRAINING SYSTEM 10 WEEK PROGARM LAUNCHING JUNE 2013
I know that you’ve heard this before, but drinking a lot of water is actually one of the few bits of conventional wisdom that is actually true for increased fat loss. One of the biggest assets to helping you burn fat and lose weight is drinking is water. If you are not drinking enough water each day, your nutrition plan will without question be much less effective in transforming your body than if you were drinking enough. Our bodies are approximately made up of 70% water by weight, and it is needed for nearly every body function, including digestive processes. We lose about a liter of water per day just through our skin and lungs (and that amount can easily triple if you are consistently working out). If you’re not getting enough, your body will not be metabolizing fat and digesting food as efficiently. HOW MUCH WATER DO YOU NEED DAILY The average person needs more than the standard 64oz of water to function optimally. Because we are training at high intensity multiple times per week you want to shoot for 80-100oz of water per day. Measuring Your Water Intake Daily: Below is a breakdown of how much water you should drink (not including during your workouts) each day in order to facilitate fat and weight loss per measurement. 2500ml 6-8 Glasses of Water 84oz 4-5 20oz Bottles of water 10 cups of water Watch this video I shot in Thailand that talks about one way you can start to get more water into your body on a daily basis Here are 5 Reasons Drinking Water will Help you Burn more Fat and Lose More Weight Reason 1. Increase Your Metabolism When you are not drinking enough water your body’s metabolism will slow down. Since water is needed for almost all bodily functions, without the optimal amount your metabolism and other systems are not working at full potential. The slower your metabolism the less fat and calories you will burn. Drink more water to help improve your body functions including metabolism. Tip: Drink cold water when you are NOT training, as the body has to metabolize the water to bring down to body temperature increasing your metabolic rate. Reason 2. No Water = Increased Cortisol Lack of water consumption has anti-catabolic effects. When you are dehydration this stimulates catabolic (muscle destroying) hormones and increases the cortisol response to exercise. Cortisol is a fat storage hormone and responsible for weight gain, especially in the abs and waistline Reason 3 – Prevent Water Retention There is a big misconception out there about water retention and that if you if you drink too much water it will cause retention. This couldn’t be further from the truth. In fact it’s the lack of water that causes water retention. The reason is that your body sees the lack of water as a shortage and because of this will go into “survival mode” and will try to retain everything that the body has to offer. When you body is in this “mode” it will automatically store any water that you drink resulting in water retention You can prevent this my providing your with more than enough water it needs and in time it you will flush the excess water out of your body. Remember the lack of water can be a main reason your have retention so drink enough each day. Reason 4 – Prevent Fat Storage Water can help your body metabolize stored fat. When you are not drinking enough water each day your body does not have good enough water supply to perform it’s daily physiological tasks and is forced to take water from your bodies cells including fat cells. If your body is drawing water from fat stores then they are less likely to metabolize and burn off as energy, which results in more fat stores over time. The more water you drink and the better hydrated you are the less fat your body will have to store. Reason 5 – Keytones Keytones, a natural byproduct of fat burning, are flushed out of the body through urine. High water intake is necessary to flush excess ketones through the kidney to prevent the negative effects of their accumulation. By flushing them out, you will improve your fat burning process. Conclusion I hope this has helped you understand the importance of drinking water of you want to burn more fat and lose weight. You will no doubt burn more calories and fat, rid you body of toxins and waster, improve your metabolism and prevent your body from storing fat. Add decreased water retention and increased energy and the your reason for drinking more water on a daily basis is undeniable and must in your overall nutrition. H2O NOTE water does NOT include tea, coffee, juice, alcohol or anything else, which simply ‘has water in it’. If you are training in the gym you should in fact drink MORE than the recommended amount each day, as your body needs to stay hydrated at all times. Tips On When, Where and How You Can Incorporate You Water for the Day – Laura D – Fit to Eat • Immediately when you wake up • While you are getting ready in the morning • To and from work (on your commute) • While you are watching television or a movie • With your meals • At your desk • While you are in meetings • In place of coffee or soft drinks • When you are travelling – on the bus, on a train, on the subway • In your car to and from any destination Keep well hydrated by finding creative ways to incorporate water throughout your day. Here are a few ideas how to make sure you get your 10 cups a day:
Interview with Ocean Bloom: World Fitness Champion, Celebrity Trainer, Fitness and Yoga Instructor and Health Leader On my travels to Thailand I got to hook up with Fitness Superstar Ocean Bloom. Ocean is a former World Champion Fitness Competitor, Yoga Instructor, Bootcamp Trainer and Celebrity Yoga and Fitness Leader Ocean and I have connected for years but she has been in Thailand and I finally got to meet up with her. She runs the Body Fit Bootcamp and Yoga classes at the World Renown Tiger Muay Thai and MMA Training Camp in Phuket, Thailand. In the video below you will get a chance to see first hand at how many people attend her classes on a daily basis. She also has Fitness and Yoga Retreats in Thailand where people from all over the world attend. I had a chance to sit down with Ocean and talk about what brought her to Thailand, what she does there at Tiger Muay Thai, her Yoga and Fitness Retreats and Nutrition for weight and Fat Loss. Check out World Champion Fitness Champion, Yoga Instructor and Bootcamp Training Ocean Bloom’s Fitness and Yoga Retreat in Thailand. http://oceanbloom.com/retreats I was extremely impressed with the size of her daily Body Fit, CrossFit and Yoga classes with 45-70 participants per class. Incredible. Tiger Muay Thai has now become a mecca for people that want to lose weight, burn fat, get or stay fit with fitness classes and beginner to advanced Muay Thai training sessions. Most of the people that go to Tiger Muay Thai are there to enjoy beautiful country of Thailand while getting into the best shape of their lives. Click Play to Watch a Live BodyFit Bootcamp Class Below Metabolic Bootcamp Workout inspired by Ocean’s Body Fit Bootcamp in Thailand. I took 10 exercises from Ocean’s awesome circuit and created a metabolic workout. Perform each exercise for 45 seconds followed by 15-second rest. Rest for 90 seconds and repeat the circuit for a total of 3 rounds. Complete as many reps as possible for each interval moving briskly through each movement with good form) Exercise List 1. Kettlebell Swings – (Cardio, Lower Body, Glutes, Hips and Legs) 2. Mountain Climber Push Ups – (Cardio, Upper Body, Core, Chest, Shoulders) 3. Burpees – (Full Body, Explosive, Cardio) 4. Abs Hip Thrusts – (Hips, Core, Lower Abs) 5. Reverse Lunges – (Quads, Adductors, Legs) 6. Low Bench Runs (Toe Taps) – (Cardio, Glutes, Explosiveness, Fast Twitch Muscles) 7. Plate Crab Walks – (Core, Triceps, Glutes, Shoulders) 8. Plyo Drop Squats (Finger Touch the Ground) 9. Fast Resistance Band Curls – (Biceps and Core) 10. Dumbbell Deadlifts to Front Kicks (Cardio, Back, Hips, Glutes, Legs) Other Exercises: Skipping, DB Shoulder Raise, DB Triceps Extensions and Kickback combo, Sprints, Step ups, Dumbbell Squat Pulls, For More information: To apply or inquire please email us at email@example.com Please visit www.oceanbloom.com/retreats Download Full PDF Brochure http://www.oceanbloom.com/sites/default/files/Ultimate_Fitness_Retreat_Brochure.pdf Website: http://www.oceanbloom.com YouTube: http://www.youtube.com/user/OceanBloomFitness Ocean Bloom | Celebrity Yoga & Fitness Leader | firstname.lastname@example.org The Ultimate Fitness & Yoga Retreats | www.oceanbloom.com Together we go places we wouldn’t go Alone!
Today I have a Kettlebell Workout Finisher that you can use to help you bust through a plateau, accelerate fat loss and increase your overall lean muscle without working out longer. A Triple Whammy! This is an advanced Finisher that uses a Metabolic Complex called “Sequencing” that combines two movements. You will complete a single rep of each movement and immediately shift to the next one repeating this sequence for set amount of time, in this case. In this Sequence we are using the Kettlebell (KB) Snatch and Press and the KB Clean and Press – NOTE: you must be able to perform kettlebell snatches and clean and press with good form before trying this Finisher. I added a twist to this Sequence Complex by using Ladder protocol with 3 different weights. Not only are you performing the two movements together one after the other, but now you will be increasing and decreasing weight as you move up and down the ladder of kettlebells. It’s a unique, challenging and SUPER effective way to burn off fat and build lean, dense muscle throughout the body…plus it’s Fun! HOW TO PERFORM THIS KETTLEBELL FINISHER Complete the following ladder circuit for 5 minutes resting briefly only when needed. Set up 3 different weighted kettlebells in front of one another (make sure they increase in weight) – For example – 12kg-16kg-24kg You will perform 1 rep of each movement one after the other using one arm and immediately switching to the other. Once you have finished, move up to the next weight and repeat the sequence. When you have finished the final kettlebell in the ladder, then go back down to the next weight and continue in the fashion moving up and down the weights until 5 minutes is complete. Exercise 1-Arm Kettlebell Snatch-Press 1 Arm Clean and Press Use this advanced finisher to help you break through a plateau and accelerate for lass (not working out longer) If you like this Finisher and want more highly effective workouts that will TRIPLE your results and even burn off stubborn fat (even if you think there’s no chance), then pick up a copy of Mike Whitfield’s Metabolic Chaos 4-Week Workout Program You can TRIPLE your results by using his approach that has helped thousands already, including six Turbulence Training Transformation contest winners. CLICK HERE TO GET YOUR COPY OF METABOLIC CHAOS AND 51 FINISHER WORKOUTS You get 51 NEW Finishers PLUS Metabolic Chaos 4 Week Workout You’ll take metabolic workouts to a whole new level because inside this new 4-week workout system, you’ll use a combination of metabolic resistance training, metabolic conditioning, metabolic density training and of course, even more metabolic finishers ALL combined in this brand new 4-week program. Based on the feedback from his clients that experimented with this workout, this bonus ALONE is worth the investment. But you’ll get it as a FREE bonus when you get Mike’s brand new Workout Finishers 2.0