Discover the 7 Deadly Workout Sins AND How to Fix Them to Go From Metabolic Rut to Metabolic Breakthrough!
Look Great at the Lake Boot Camp HQ has been really buzzing for the last several weeks. Between the new Eden Prairie locations, the Back-to-School Challenge and the Groupon deal I’ve been quite busy, to say the least. Fortunately, I absolutely LOVE IT!
Well, I’ve been really behind on providing the usual daily fitness information that I really enjoy providing in this blog. To help me out over the next couple weeks, my buddy BJ Gaddor, co-owner and fitness director of Workout Muse, hooked me up with some killer content to give to you. It’s so great having friends like BJ and Dave Schmitz to talk shop and share ideas with, especially because we’re totally on the same page with our approach to training. I know you’re gonna love this 7 part series.
This is a MUST-READ POST.
Deadly Workout Sin #1 – Performing daily body part workouts
More and more studies are pointing to the benefits of high-intensity interval training (HITT) for maximum fat loss. We discussed many of them in this week’s blog posts.
That of course leads to the question, “Is there any place in a weight loss & fitness program for long-distance steady state cardio for fat loss?”
I’ve gotta imagine that after reading Monday and Wednesday’s blog posts this is definitely a pressing question of my Look Great at the Lake Boot Camp Walk-Run Club members who spend every Saturday doing long-distance steady state cardio.
Anyway, a few months ago I introduced “phase training” to my boot camp programs, and it has gone over really well. Now, to simplify things we’re making each month a new phase. This month, we’re going with a classic undulating format that targets the most popular high intensity interval training (HIIT) exercise formats. And, as always, our workouts are powered by the world’s leading custom interval workout music, Workout Muse.
Long gone are the long, drawn-out workouts of the past that had no real rhyme or reason, and did nothing more than waste time.
Modern exercise science has proven that you can get more benefit from a 20-30 minute high-intensity interval training (HIIT) workout incorporating total body resistance training and cardiovascular training. That’s precisely why we use this exact training protocol in our Look Great at the Lake Boot Camp in Chanhassen, MN. Boot camp members want an efficient and effective workout that will boost their metabolism, strengthen their muscles and burn fat all day long.
The key word with high-intensity interval training workouts is INTENSITY.
I’m out of town again today attending a 2-day boot camp workout program design workshop! B.J. Gaddour, Janell, myself and about a half-dozen other boot camp owners from around the country are going to be tearing it up for 2 days. Yeah, I’m gonna sore ;-b
That being said, I’ve got something different for today’s FREE Boot Camp Workout Video of the Week.
Once again, I’ve got something unique for you this week for the FREE Boot Camp Workout Video of the Week.
My buddy Nick is getting married tomorrow!
That being said, it reminded me of how important rocking that wedding dress is to brides. All eyes are on her and she wants to be sure she’s looking her absolute best. That’s why I created a specialty program called Look Great at the Wedding Bridal Boot Camp. It’s an add-on program to Look Great at the Lake Boot Camp where I will meet exclusively with brides and their bridal party an additional two days per week (Tues/Thurs).
I thought today, I’d share one of the workouts from my official Look Great at the Wedding Bridal Kit.
Since this month’s high-intensity interval training (HIIT) format is 20:10 Tabatas, I’ll give you that set of boot camp workout videos. By the way, one of my rock star clients, Lisa Suchy, helped me film this. See the official bridal boot camp workout below…
There is so much confusion and misleading information out there when it comes to cardiovascular training for fat loss. Well, today, we’re going to put an end to the cardiovascular training confusion.
I recently did an interview with B.J. Gaddour from Workout Muse. He’s the co-founder and fitness director for the worlds’ first and leading custom interval music system – Workout Muse. Like me, he’s also a former fat kid who studied the science of fat loss and fitness, applied it to himself and has now dedicated his life to helping others achieve their weight loss and fitness goals.
In this interview – The Truth About Cardiovascular Training and Fat Loss – BJ and I hit it hard. We cover everything you need to know about how to perform cardiovascular training for fat loss. And, just like the high-intensity interval training (HIIT) workouts that are proven for effective and long lasting fat loss, our interview is high-intensity and lasts about 30 minutes. It was a High Intensity Interview (H.I.I.)
We even realized afterward that we were both pacing in our offices the entire time…we were burning calories while we were on the phone.
Listen to the The Truth About Cardiovascular Training and Fat Loss interview by clicking the link at the bottom of this post. You can even download it to your portable music player. Get outside and listen to us while you walk/run.
And, if you’re in the southwest metro are of MN (reasonable drive to Chanhassen) you need to take a real hard look at the Look Great at the Lake Walk-Run Club. At $6/week for a proven fat loss system that anyone can follow you simply can’t go wrong. It’s a no-brainer in my book. Hurry though because time is running out.
Oh, and to make the Look Great at the Lake Walk-Run Club even more worth it, BJ is throwing in a cardiovascular training Workout Muse soundtrack! Just another great member benefit!
It’s that time of the week again – FREE Workout Video of the Week!
This week I’m going to change it up a little.
We started a new phase in our boot camps using a 20:10 Tabatas High-intensity Interval Training (HIIT) format. The original study that helped put high-intensity interval training (HIIT) on the map was the Japanese study by Dr. Tabata and his colleagues. Since then, more and more research has proven the benefits of high-intensity interval training (HIIT) on weight loss and fitness.
20:10 Tabatas High-intensity Interval Training (HIIT) boot camp workouts are generally structured as follows:
You will alternate between 20 seconds of work and 10 seconds of rest/transition for each exercise within the circuit. Every 4 minutes of work is followed by 1 minute of rest. You will perform 4 circuits for 20 total minutes.
Your ultimate goal is to be able to perform at least 10 reps per set for each exercise or perform an isometric hold for the full duration for each exercise within the circuit. Once you accomplish this, seek to increase loading or progress to a more advanced exercise variation.
Of course, I power my boot camp workouts with Workout Muse to really get things cranking.
Now, because of the structure of the workout it wasn’t really feasible for me to video my Look Great at the Lake Boot Camp class like I normally do. So, instead, I’m going to share with you a full length version of the Onlive Video Boot Camp workout video!! This will give non-members a chance to see exactly what you get when you join – by the way, you can really test the program out with a 1-month trial by going to www.OnlineVideoBootCamp.com.
OK. Enough talk. Let’s get after it!
Station 1
Deadlifts Variation
Station 2
Split Stance Overhead Press Variation
Split Stance Biceps Curl Variation
Station 3
Body Weight Squats Variation
Station 4
Tight Rotations
Side Shuffle Variation
Enjoy the workouts and if you’re not already a member, give our ONE-MONTH TRIAL a go!
I’ve introduced “Phase Training.” Phase Training is pretty much what it sounds like; we’ll be sticking with a certain training protocol for a set period of time (phase). For example, a training protocol would be 50:10 5-exercise circuits or 20:10 Tabatas.
Each training protocol affects the muscular, cardiovascular and energy systems differently. By using multiple protocols, we can maximize results and limit plateaus.
Previously, the boot camp schedule was structured where Monday was 20:10 Tabatas day and Friday was 50:10 5-exercise circuits. Wednesdays, we mixed things up with other protocols. This methodology has proven extremely effective , as so many of you know. Not only does it provide a variety of training stimuli to the body systems mentioned above, it also helps to keep things fresh for the mind.
Now, we’re incorporating an even more specific and deliberate training program that has a more long-term approach. Rather than always incorporating multiple training protocols in a week’s time, we’re going to focus a period of time (approximately 2-4 weeks) to just ONE training protocol per “phase.” The results will be even more amazing than what we’re currently seeing!
Phase training is something I’ve used for many years with my own training starting way back when I was bodybuilding. As a bodybuilder we would have certain phases where building up strength was the number one goal. Then we’d use that strength to maximize muscular development (which also increases metabolism). Finally, we’d move into a phase where we’d use all that extra muscle to burn maximal fat calories and get as lean as possible for a competition. We do the same thing when we train athletes. They have off-season, pre-season, in-season and post-season training.
Of course, phase training gets a little more complicated than that brief description (and for fitness nerds like me it’s fun to program), but you get the gist. The question is, how do we apply it to the general population who are not getting ready for an athletic season or event; the folks who just want to look and feel their best ALL THE TIME?
The answer is pretty simple actually.
We take the proven HIIT training protocols that we use today (50:10, 30:30, 20:10, 40:20, etc.) and plug them into specific and deliberate phases that last approximately 2 – 4 weeks. To take it one step further, we choose exercises that are best suited for those phases and we learn to “master” them. By mastering an exercise, you can perform it at a much higher level thus producing even greater results!
Believe me my friends, as far as awesome boot camp workouts that produce astounding results…you ain’t seen nothing yet!!
Oh, in case you’re wondering, our first phase is 30:30 5-exercise circuits. I’ve chosen this for a few reasons:
* Coming off a restoration week our bodies are fresh and ready to really get after it. 30:30s done right are meant to be hard and heavy. They focus on strength, power and hypertrophy (muscle growth). You’ll be selecting extra heavy weights with a goal of achieving 6 – 15 reps. The 30 second rest will be necessary to recover and perform the next exercise at the desired level.
* We have A LOT of new people that started this week. 30:30s can also be used really well to train in a new group of people. The 30-second rest period is less “chaotic” for transitions. New members will be able to comfortably integrate themselves into our current program.
* Summer is coming! We need to pack on a few extra pounds of that wonderful fat burning machinery – muscle – so we can shed some more of that winter layer ???
OK. Enough talk. Let’s see some action!
30:30 5-exercise Circuit
Perform each exercise in the circuit for 30 seconds followed by a 30 second rest and transition. Be sure to select a resistance/exercise variation that limits you to 6 – 15 reps per 30 second set.
Exercise 1: Sumo Deadlifts
Exercise 2: Push-up Hold Variation
Exercise 3: Burpee Variation
Exercise 4: Horizontal / Wide Row Varition
Exercise 5: Side Pillar Variation
And, don’t forget the finisher!
Finisher: Speed Squats
Perform as many reps as possible in good form for 20 seconds followed by a 10 second rest. Repeat 8 times for 4 brutal minutes.
Well, I’m combining two posts in one. Since it’s Friday, I’ve got to post the Look Great at the Lake Boot CampFREE Workout Video of the Week. But, I’ve also got an awesome healthy pizza recipe for you.
Growing up on Long Island, Friday night was always pizza night. Mmm, it was glorious. Nothing beats NY pizza, and Marios in Syosset was (and still is) famous for having amazing pizza. Of course, if you’re trying to lose weight, most pizza, especially the chain resteraunt crap, doesn’t have much of a place in your meal plan. Until now…
My buddy Jayson Hunter has a delicious and waistline friendly pizza in his e-book 197 Healthy and Delicious Recipes that’s on sale right now for ONLY $4.95. I can’t wait to sink my teeth into it!
Since, I’ve got your mouth watering, I’ll give you a minute to go get your copy of Jayson’s recipe book (CLICK HERE), and then we can jump into today’s Fat Burning Boot Camp Workout Video of the Week.
Our This mouthwatering “Healthy Chicken Pizza” is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.
Our Look Great at the Lake Boot Camp Friday format is a 50:10 5-exercise circuit training workout powered by Workout Muse: Boot Camp Dynamite. This high-intensity interval training (HIIT) format is awesome for muscular endurance, as well as cardiovascular endurance since we’re basically performing resistance training exercises for 20+ minutes almost non-stop. It burns a ton of calories and really gets your metabolism reved up for the weekend – maybe you even enough to have an extra slice of pizza
