Strength training for fat loss If you think you couldn't burn fat lifting weights, think again. Unlike traditional cardio, barbell complexes will not only provide you with a great AFTERBURN effect, but it's very nature will also allow your body to develop lean muscle as well. Barbell complexes are a fitness program's very own one-two punch. And even more exciting… IT ONLY TAKES 15 … [Read more...]
3 Golden Rules of Fitness You MUST NOT Break To Get Results
Everyone has a different definition of what fitness in NYC means to them yet they DON'T KNOW what it takes to get there. I don't blame them. Look at all the garbage that's out there. There's tons of male fitness magazines in New York City providing B.S. workouts that promise results that these competitive bodybuilders claim to achieve when we all know NONE of the results are natural. Yet millions … [Read more...]
Heavy Strength Training To Lose Weight?
An interesting article in the NY Times this morning. It discussed the age old myth of light weights and high reps for toning and good old fashioned heavy strength training for losing weight and losing body fat in women. … [Read more...]
2010 Exercise Program- Week 4
Here are the load, sets, and rep schemes of week 4 of our workouts. I did 3 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day. This was the last week of the cycle so stay tuned for a new cycle this week. We're going to be turning it up because there is only 6 weeks left in our body fat loss contest. Workout … [Read more...]
2010 Exercise Program- Week 3
Here are the load, sets, and rep schemes of week 3 of our workouts. I am already down 2 pounds for the contest without any change in nutrition at all. I guess the main reason for that is because this past week I also did 4 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day. One thing I realized is that it's easier … [Read more...]
2010 Exercise Program- Week 2
Here are the load, sets, and rep schemes of week 2 of our workouts. I just found out that there is going to be another body fat loss contest at my gym the ends in March. So I will be adjusting my plans for the upcoming cycles once this one is over. I wasn't really planning to focus on fat loss until about May or June but there's nothing wrong with getting a jump start. Workout 1 Hang Clean 185 … [Read more...]
2010 Exercise Program
After taking the last week in December off from training it was good to be working out again this week. Here is this past week's workouts. This phase will consist of 2 days of Olympic lifting and 2 days of basic strength and conditioning. Workout 1 Hang Clean 185 lbs 3x6 Deadlift 300 lbs 3x6 Workout 2 2 KB Front Squat/Pullup Superset 32 kg/BW 4x8 DB Bench Press/DB Supported Row Superset 75 … [Read more...]
Strength Maintenance and Conditioning- Days 14, 15, 16
Last Monday's Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3x15 KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3x15 Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2x5@ Last Wednesday's Workout Squats 330lbs 3x5 Military Press/Pullup Superset 95lbs/BW 3x15 Alternating Bench Press/ Alternating … [Read more...]
Strength Maintenance and Conditioning Phase- Days 13 and 14
Thursday's Workout Bench Press 205lbs 3x5 KB One Arm Swing/KB One Arm High Pull Superset 24kg 3x15 KB Clean/KB Snatch Superset 20kg 3x15 Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2x5@ Friday's Workout Deadlift 325lbs 3x5 Barbell Close Grip Bench Press 135lbs 3x15 Cable Close Grip Row 140lbs 3x15 Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3x5@ Squat … [Read more...]
Strength Maintenance and Conditioning- Day 11 and 12
Monday's Workout Chin Ups 45lbs 3x5 KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3x15 KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3x15 Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2x5@ Yesterday's Workout Squats 330lbs 3x5 Military Press/Pullup Superset 95lbs/BW 3x15 Alternating Bench Press/ Alternating Bent Over Row … [Read more...]
