Fat Burning Workout Tips And Tricks

For a sexy female body,

1) Ditch the Lame Warm Up

Skipping rope and performing calisthenic exercises like jumping
jacks work the entire body, and prepare you neurologically for the
workout to come. This will allow you to get more out of each
workout.

2) Don't Be Afraid to Lift Heavy

I insist that all my female clients spend at least 2 days per month
dedicated to heavy lifting (75% of 1RM in certain cases).


3) Fight Hormones with Hormones

Use the power of lactic acid to locally attack stubborn
estrogen-based fat storage patterns.

4) Increase Training Density

Doing more work in less time has a number of incredible benefits:
increasing the rate of fat loss, aerobic and anaerobic training,
and an increase in work capacity.

5) Focus on your Assets

When it comes to squatting for your booty, go wide. For lunges, go
deep.


And for MEN,

1) Focus on Building an X-Shaped Physique

An X-shaped physique means: broad shoulders, a narrow waist, and
strong, well-developed calves.

2) Push Less, Pull More

We should focus more on the muscles of the upper back: latissimus
dorsi, teres major, trapezius, et al. These muscles, developed
correctly, will help pull your shoulders back, helping to create
the broad shouldered look that men find powerful and women find
attractive.

To prevent imbalances and help to create such a look, try to
maintain a 3:2 ratio of pulling exercises to pushing exercises.

3) Lift Heavy at Least 4 Days per Month

To achieve the increases, my clients all have at least 1 day per
week dedicated to lifting near maximal loads. In addition to the
aforementioned benefits, heavy training also leads to strength
increases, which has obvious implications for training in the
future.

4) Mix Up Your Training

For the purposes of getting lean, exposing yourself to consistently
changing stimulus is an excellent way to ramp up metabolism and
consistently increases the processes by which fat loss is made
possible.

5) Tame Your Hormones

To aid in shedding the love handles and creating a body worth
seeing naked, there are a few ways to improve insulin management
via supplementation and diet. More details on the blog...

A Kettlebell Workout For A Firm Butt And Slender Thighs

Good Morning,
I have a guest article for you today by Andrea Du Cane (better known as the Kettlebell Goddess). The workout she has for you concentrates on the lower body specfically the hips, butt and thighs.

If you have never used kettlebells before you should really give them a try. kettlebell training not only is a great workout for adding lean muscle and strength but is a tremendous cardio and fat loss workout.

If you don't own a kettlebell you can do this workout with a dumbbell. But if you can get yourself a kettlebell trust me it's worth it. Okay enough from me Andrea will take it from here enjoy.

The New Year is here and let's put the cookies and mince pies down and get back to work. I hope you are truly motivated to get your training back on track. One way to do that is have a GOAL, or pick an area where you'd like to see an increase in strength, endurance or flexibility. Or maybe it's just to lose those 10 pounds you gained over the holidays. Well… I'm here to help you set your goals and achieve them.

I'm going to start by making some assumptions. Whether or not you relate to them, if you follow my tips you'll get RESULTS. We're going to focus on the lower core, the hips and legs. No I'm not talking "Thigh Master", but REAL HARDCORE TRAINING that will get you the results you're looking for.

You may have heard that the swing is the FOUNDATION of Hardstyle Kettlebells. It is, and for good reason. Working the hips, butt, and legs dynamically with explosive power burns the fat and gives you an unparalleled cardio workout. Swings, simple and brutal should be your basic program. The swing workouts can be done on alternating days to really hit it hard or after your strength training. There is so much information out there on working your swings, take your pick but DO them.

KEEP IT SIMPLE, sets, ladders, time, whatever works, but make sure you get them done EACH week.

Now on to the other good stuff, lower body strength training. I'm going to focus on a superset of lower body drills. Here is a quick and simple lower body killer that doesn't take very long. Move from one exercise to the next with as little rest as possible.

Goblet or Front Squat 8-10 reps

One- Legged Dead Lift (Right-side only) 8-10 reps

Goblet or Front Squat 8-10 reps

One- Legged DL (Left-side only) 8-10 reps

Rest and repeat for a total of 2-3 super sets.

Finish with 10 Good Mornings (done very slow and tight)

This is just one example of a simple complex set of layering 2 drills to really target certain muscle groups. Moving from single leg to both legs gives the body a sense of a rest without really resting. You can use 1 kettlebell or 2 for either drill. If you're starting to fatigue, you can drop a rep from each set as you go.

Of course if you have the Goddess DVD, follow the Goddess workout Callipygos for a great leg and butt workout!

Here is a link to read more about Andrea's Kettlebell Goddess Program.