I love carbs, which is why I could never be 100% Paleo. I do eat Paleo meals and even occasionally have low carb days, but I can't imagine a world without carbs. I enjoy gummy candy and red vines when watching movies and this is a habit that I don't want to break. Anyway over the past 20 years I have learned a few carb strategies that allow a person to eat tasty carbs without putting on a bunch of excess weight. This stuff isn't ground breaking or anything, but I know it doesn't hurt to be reminded of these effective strategies. I will create a list of tips and put the ones that have helped out the most towards the top.
A "Thanks" to All of the Fitness Guys Who Have Come Clean
I love the trend of guys with fitness blogs who aren't afraid to admit they like food that some people consider "junk food". For instance, one of my favorite things this past year was Brad Pilon chomping down a pizza, while Craig Ballantyne sprinted on a treadmill. They were trying to show you can't out train a high calorie diet. I also love the Martin Berkhan's Cheesecake Mastery posts over on his Lean Gains site (where he eats an entire cheesecake with hilarious photos). This is a good trend, because who wants to have out with someone who won't let their guard down and "eat like the locals".
Continued...
Visual Impact for Women – only took about a year to launch after releasing the men's course. It is going to help a huge portion of women who want to be fit and healthy, while still looking "slim and feminine". The number one complaint women give about working out is the fear of getting muscular and bulky. Nobody has addressed this head on…Until Today!
[It is possible to get in phenomenal shape without getting the typical "gym body"...but you have to take a training approach that is quite different than what is being taught by the mainstream fitness magazines and books.]
Many Women Avoid Training Since They Don't Want to Bulk Up
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 Kettlebell training is getting a lot of attention recently and for good reason. Kettlebells are a great method of using ballistic motions to mimic real world movements. A kettlebell routine has even been adopted by many mainstream celebrity names such as; Sylvester Stallone, Jennifer Lopez, Matthew McConaughey and Lance Armstrong. You can find kettlebells in just about all of the major retail stores, so they are widely available to most of us. The cost is on par with your standard hex-style dumbells within the same weight ranges.Added Benefits
I hope you can work this kettlebell routine into your fitness plan. I certainly find it to be a fun way of incorporating strength conditioning into my regime and I hope you do as well. |
Perform this workout while maintaining good nutrition and you will see results in 4-6 weeks.
Monday
- Incline Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps
- Incline Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps
- (Military) Press - 10-12 reps
- Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps
- Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps
- Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps
- Shrugs - one set to failure
- Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps
- Standing Triceps Press- 8-10 reps
- Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure
- Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
- Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps
- Lunges - 1 set at body weight then 3-4 sets
- Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 sets 6-8 reps
- Calve Raises - 10 in-foreward-out, repeat with DB
- Alternate Curls - 2 warm up 10-12 reps, 3 sets 6-8 reps
- Alternate Hammer Curls
- Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 sets 6-8 reps, 1 set max
- Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps
- One-Arm Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8
- Bent Over Row - warm-up set of 10-12 reps then a drop-set
- Enjoy your rest day.
- Very similar to Monday, except a variation on bench position
- Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps
- Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps
- (Military) Press - 10-12 reps
- Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps
- Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps
- Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps
- Shrugs - one set to failure
- Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps
- Seated Triceps Press- 8-10 reps
- Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure
- Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
If you follow the routine above, rest assured, this will be the best workout with dumbbells that you have ever gone through.
Jessica Biel probably has the best body in Hollywood. Seriously, she is a great role model for women who want to get in shape. Jason Walsh, her personal trainer recently revealed to People Magazine the workout that gives her slim thighs, firm butt, and generally a rocking body!
I want to highlight some of the great techniques that Jessica uses and why her workout is so effective.
Here is a picture of her from the movie Blade 3. As you can see, she has a toned, yet feminine look. It is very important for women to make sure that they don't get too bulky or too ripped…you still want to look like a woman!
So here is a summary of Jessica Biel's Workout (with some comments by yours truly):
1) Cardio…for cardio she does interval training. After jogging for 1/2 a mile to warm up, she does a total of 6 sprints with short rests in between. She sprints for two sets of 200 meter sprints, two sets of 150 meter sprints, and two sets of 100 meter sprints.
My Comments: This is exactly the type of cardio I recommend.Here is an article I wrote on the subject of high intensity interval training…and why it is the way to go for maximum muscle tone.
2) Plyometrics…“These hurt,†says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.†How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.
My Comments: I am a big believer that athletes have more attractive physiques than bodies only built in the gym. Plyometrics are basically an athletic way to build the body. It makes sense that her trainer would recommend them.
3) Weight Training…“We tend to use lighter weights and do more reps,†he says. “We keep moving, so it becomes a cardio workout too.â€
My Comments: This is what Craig Ballantyne, who wrote an excellent book called Turbulence Training, recommends. You can basically burn fat like crazy if you do your weight training in a very specific manner.
4) For the Abs…“Hanging leg raises don’t build a six-pack, but they flatten,†says Walsh. “Jessica hates them, but she powers through!†They also do the Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.
My Comments: I don't agree with Jason Walsh here. Craig Ballantyne has a Free video where he explains a superior way to get a flat stomach.
So in Summary…It really looks like Jessica Biel's Workout focuses on interval training both in her approach to cardio as well as her weight training.
I read an article in a magazine about 10 years ago about an ab exercise that Bruce Lee used to do to help him get six pack abs. I forgot the name of the exercise, so I did a Google search, a Youtube search, an MSN search, and finally a Yahoo search. This exercise in nowhere to be found on the internet, so I'm calling it his "secret" exercise!
He was one of the first movie stars of his day to truly have amazing abs. Even by today's standard his abs are very defined. [ Click Here to Continue Reading ]
