Now,  don’t get me wrong. I’ve met a lot of top notch trainers over the years that have great Boot Camps and get great results with their clients.

But unfortunatley, I’ve also met and seen some that aren’t qualified to sweep the sidewalk in front of the gym, let alone charge up to $300 a month for a Boot Camp and $50 to $100 an hour for private training to “help” people get in shape.

And it seems, as in many areas of life, the bad seem to outnumber the good. And it’s the people who need help who ultimately pay the price.

So, today I’d like to share with you my top 10 Charactersistics for telling the difference between a great Boot Camp and one that shouldn’t even be washing your sweaty workout towels.

10 Signs Of A Bad Boot Camp or Trainer 

#1: They Don’t Do Any Assessments

The best Boot Camps perform thorough and complete assessments when working with a new client, before doing anything else.

On the training front, that means doing movement screening and even basic performance tests. And on the nutrition front, that means looking at the client’s current intake and assessing a host of lifestyle variables, including: schedule, primary complaints/discomforts, current level of social support, willingness to change, and more.

But is that how most Boot Camps do things? Heck no.

Most Boot Camps perform no assessments whatsoever! And if any are performed at all, they’re usually done in the “free consultation or workout” in order to embarrass a client into purchasing a membership.

That’s a huge mistake. Good assessments are the only way to gain real knowledge of their client and make the critical coaching decisions — without which they have about a snowball’s chance in hell at seeing real results.

If you’re not put through a thorough battery of assessments in your initial meeting, RUN!

#2: They Can’t Demonstrate Previous Successes

Boot Camps and  Training both require an Investment. In fact, 3 classes per week for 6 months can cost between $1,000 and $1,500 dollars and Personal Training can cost anywhere between $720 and $1200 a month.

So, what are you getting for your Money? Well, if a Boot Camp or Trainer can’t demonstrate their previous successes, you have no idea. None at all.

Results oriented Boot Camps and trainers keep detailed statistics of their clients. They track client adherence. They log how their clients’ bodies are changing and over what time period. They record performance and lifestyle changes. They keep photo albums with before and after photos.

And they can point to compelling testimonials from previous clients about their services. They can probably even introduce you to a few, so you can talk to them directly about the experience.

The worst Boot Camps and Trainers have nothing. No photos. No testimonials. No data. Nothing.

If a Boot Camp or Trainer can’t show you compelling evidence that they’ve helped people like you get the results you want, assume that it’s because they’ve never actually done it before.

#3: They Don’t Have Multiple Certifications

Most personal trainers who run Boot Camps in the world today have nothing more than a high school diploma and a personal training certificate they got at a weekend personal training seminar.

And have little to no training specific to exercise nutrition. (Registered dietitians do need to possess an undergraduate degree. But this degree specializes in clinical nutrition — i.e., what to serve hospital patients — NOT exercise nutrition. Big difference.)

So if you have exercise, health and performance related goals, are these the types of folks you want to throw your money away on? Not me.

If it were me, I’d look for someone with multiple certifications. Someone who has clearly made it a priority to seek life-long education. Someone who’s gone out and sought a diverse knowledge profile, learning about training methodologies, body composition, nutrition, supplementation, performance and more.

The best trainers go out and do this. They’re life-long learners. They spend 5-10 hours per week reading top-shelf training and nutrition information from the best in the field.

The worst trainers who run Boot Camps,  stick with their weekend certification or try and copy what legitmate bootcamps and trainers do with little success. They waste their time reading muscle magazines, or People magazine. And they end up not even knowing how much they don’t know.

#4: They Aren’t Healthy or Fit

Just like realtors who’ve never owned a home and financial planners who are broke, out-of-shape Boot Camp instructors piss me off.

Now, let me clarify. You don’t have to look like a fitness model to be fit and healthy. So that’s not the standard here.

However, if a trainer doesn’t have more muscle, less fat, and a better health profile than the average person, why would I listen to any advice on building muscle, losing fat, and getting healthier from them?

It’s a no brainer. If a trainer isn’t healthy and fit — and doesn’t practice the behaviors necessary to remain that way — they can’t be my coach.

#5: They Don’t Know The Difference Between an Outcome and a Behavior

“I need to lose 10 lbs,” that’s an outcome goal. “I need to exercise 5 times per week,” that’s a behavior goal. Boot Camps who don’t know the difference between the two should be fired immediately.

You see, focusing on outcomes, that’s the job of the trainer. Their program needs to be built in such a way that the outcome is an inevitable consequence.

However, focusing on behaviors, that’s the client’s job. Therefore any Boot Camp worth a damn knows that to achieve success, their clients must be rewarded for successful behaviors, not for specific outcomes.

Followed this week’s habits 90% of the time and didn’t miss any workouts? That’s worthy of a reward — regardless of the outcome — because it’s this pattern of behavior that’ll eventually lead to success.

In addition, the best Boot Camps have ways to monitor behaviors and track client adherence/accountability (such as an adherence chart, that tracks client’s weekly adherence to ensure that behaviors are being monitored, rewarded and adjusted weekly)

The worst Boot Camps, on the other hand make progress seem like voodoo, separating the outcome (weight loss, etc.) from the behaviors necessary for the accomplishment of that outcome (X exercise sessions per week, eating X servings of vegetables per day, etc.).

Your Boot Camp should give you simple behaviors to practice, track whether you’ve done so, and reward you when you have. That’s their job. So are they doing it? Or are they just asking you to step on the scale? (Or worse yet, neither?)

The fact is that there are three types of clients behaviors we deal with and if a bootcamp or trainer doesn’t know the difference and how to help each one, then again there playing a guessing game with your hard earned money and effort!

#6: They Don’t Have a 3-Month Plan From The Start

Before day 1, session 1, after all the assessments are complete, the best Boot Camps will already have, in hand, at least a 3-month plan based on their client’s level, needs and goals.

When I walk around commercial gyms and hear experiences of members from other boot camps, it seems like a cruel joke (and the joke is on their clients) that most trainers are making up workouts as they go along, the old workout of the day mentality or making eroneous claims of burning X-amountof calories per workout!

There’s no plan. There’s no “big picture.” They’re making stuff up as they go, or there changing the workouts so often that there is no way of perefecting a new exercise or even if there progressing. What a waste of everyone’s time and the client’s money. I mean, seriously, where else in life do we find noteworthy success coming as a result of no planning, no forethought, copying other trainers/bootcamps programs and such obvious lack of care?

If your Boot Camp can’t show you their 3-month outline on day 1, session 1, after all the assessments are complete, get away. Fast.

#7: They Don’t Track Your Progress

Clients want to achieve something measurable. So what happens when your Boot Camp measures nothing at all?

The best Boot Camps and trainers measure everything. They monitor and record performance variables like sets, reps, and rest intervals. They monitor nutrition habit and behavior compliance. They monitor workout attendance. They monitor body composition by measuring skin folds , fat and taking circumference measurements. They take pictures. Need I go on?

The point here is that you miss what you don’t measure and record. Also, without metrics, no one knows if progress is actually being made. So isn’t it time we got rid of all these Boot Camps who don’t measure or record anything in favor of those Boot Camps who do?

#8: They Don’t Know How To Help All Types of Clients

There are basically three types of Boot Camps. First, there are the Boot Camps who are simply terrible, who can’t get great results with any of their clients. Of course, there are plenty of these out there. But if you’ve got your head up, these are easy to spot.

Next, there are the Boot Camps and Trainers who are great, who can get great results with all of their clients no matter who they are or where they’re coming from. Of course, these are few and far between. And if you find one, you lucked out.

And finally, there are the in-between Boot Camps and Trainers, those who seem to get great results with some clients but can only help a small percentage of those that actually come to see them.

The goal of every Boot Camp should be to learn the techniques and strategies necessary to help EVERY type of client that comes to see them. That’s the hallmark of the great ones.

#9: They Don’t Integrate Training and Nutrition

In order to change your body, there is something you need to know. And you will likely never learn it at a commercial gym.

Exercise, alone, doesn’t work.

Time and time again, the research has demonstrated that without a dietary intervention, even performing 5-6 hours of well-designed exercise programming each week leads to surprisingly little body composition change.

So you can bet that the best Boot Camps and Trainers offer an integrated nutrition solution as part of their programming. They schedule private nutrition sessions. They assess your nutritional intake and compliance regularly. They show you around the grocery store. And more…

The worst Boot Camps and Trainers? They either leave you to figure it out on your own. Or they offer useless nutritional sound bites in between workout sets. And if they do offer any type of nutrition it’s usually some calorie deprived diet with a single focus weight loss without a concern for body composition, health and performance.

The good boot camps implement nutritional strategies that improve body composition, health and performance and have the education and certification to back it up!

#10: They Don’t Care

Let’s be honest here. If your Boot Camp and Trainer doesn’t do most of the activities I’ve listed above, regardless of whether or not they say they care, they simply don’t.

They don’t care about being good at their job. They don’t care about helping you achieve your goals. They just don’t care.

And that’s the worst part of this all, isn’t it? People are throwing hundreds of dollars a month at people who just don’t give a sh#@*. It’s a shame.

But it’s not necessary. Armed with a little knowledge, informed people can choose wisely if a Boot Camp and Trainer is in their future.

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It surprising how many people still make these  mistakes with all the information that is available on T.V., internet and in magazines today. But the fact is they still do as I find out every day when a potential client comes walking through our doors looking to change their bodies and frustrated with the lack of results they’re getting from their workouts.

Now don’t get me wrong your nutrition plays a very important role for fat loss, but that is for another article. But research shows that a supportive nutrition plan without the intervention of an workout plan poduces little in the way of fat loss and reshaping your body.

Three Common Workout Mistakes…

Mistake #1: Performing daily body part workouts .One of the longest running inside jokes within the fitness industry is the fact that Monday is ―international chest day where most gym-goers will do endless sets and reps of bench presses and chest flies until their chest burns so good.

The fact is that training your whole body more frequently will result in bigger strength and muscle gain, greater fat loss, and more metabolic boosts than training each muscle group once per week– and the science supports this.

In a recent study at the University of Alabama, researchers had two groups of men perform two different strength-training programs with the same total training volume (sets and reps) for each muscle group. However, one group split the work across three total body workouts while the other group trained each muscle group separately one time per week. They discovered that the total body workout group gained five additional pounds of lean muscle mass compared to their body-part training counterparts.

It’s critical to understand that the more muscle you have the greater your resting metabolic rate (RMR). Your RMR is the total number of calories you burn every day regardless of activity and adding several pounds of lean muscle mass will result in an additional daily calorie burn of up to several hundred extra calories per day. This translates into an awesome fat-smashing snowball effect over the course of weeks, months, and years.

Plus working your entire body each workout will torch more calories and thus accelerate metabolism and fat loss results. More muscles used equals more total work performed equals more total sugar, fat and calories expended– all good stuff!

So if you’re looking for the biggest bang for your fitness buck, best results will be achieved with 3 total body workouts per week with ideally 48 hours between workouts to maximize muscle growth, fat loss and recovery.

Mistake #2: Performing workouts lasting 60 minutes or longer. The first thing most people do is either sign up to run a marathon and/or join a gym to do endless hours of long, slow, boring cardio on a treadmill, elliptical, bike, or step machine to lose weight.

The fact is that long drawn out workouts result in diminishing returns and creates a negative hormonal environment in our bodies. That’s because during one-hour plus exercise bouts our body enters survival mode and releases a catabolic stress hormone called cortisol that both causes muscle loss and results in unwanted fat gain in trouble spot areas.

According to the National Strength and Conditioning Association (NSCA), anabolic, muscle-building hormones like testosterone are maximized in about a 30-minute high-intensity workout window. It is at about the 45-minute mark that anabolic hormones begin to fall as their catabolic counterparts, mainly cortisol, simultaneously begin to rise.

So you should focus on shorter more intense workouts which will give you much better fat results that long duration workouts lasting 60 plus minutes. If you have to work out for longer than 30-45 minutes to feel satisfied than you probably weren’t working hard enough in the first place.

Mistake #3: Using single-joint isolation exercises that address only one plane of movement. It seems there are still a lot of people out there who not only still do body part training as discussed in mistake number one, but do so with useless single-joint isolation exercises that often take place in plane of movement.

Single-joint, isolation exercises involve the use of only one joint at a time, such as leg extensions and leg curls (only involve the knee joint) and biceps curls and triceps extensions (only involve the elbow joint). These single-joint, isolation exercises do not result in the optimal muscle-building stimulus when compared to their multi-joint, compound counterparts.

Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation and heavier loading and subsequently greater calorie burning, fat loss, and muscle growth.

So think of movements as Hip dominant: (Dead lift two legs or single leg), Knee dominant (Squats-two leg or single leg), Pulling (Vertical-Pull-up, Horizontal-Rowing), Pushing (vertical-shoulder press, Horizontal-Push-up), Core (anti-flexion-Knee Tucks, anti-extension-Front Plank, anti-side flexion-side planks, anti-rotation- Landmines). Total Body: Any exercise that integrates any combination of the aforementioned movement patterns or simultaneously calls upon your upper and lower body.

The key is to perform the exercises in free space using free weights or your body weight. Machines limit movement to a fixed path and do not properly engage your body’s key stabilizers, particularly your hip, spinal, and scapular (upper back) stabilizers, which will put you at a much greater risk of injury outside of the gym. Also machines do not engage nearly as many muscles as free and body weight exercises, which result in a much higher metabolic boost for fat burning and reshaping your body.

So you should employ functional multi-joint, compound movement patterns that address all three planes of movement for maximum muscle growth, fat loss, and metabolic spikes.

There you have it. Fix these three mistakes in workouts and you will not only reshape your body by building more muscle and burning more fat, but you will have more time to spend outside this summer enjoying your new body.

Let us know what workout sins you’ve committed in your fat loss workouts

Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.
The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it.

My partners over at Prograde have created an exclusive report  that reveals 4“slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.

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“The Top 4”

This “negative” can be very positive.

Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it. In this exclusive report we reveal 4 natural “slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.

1. Coffee (caffeine)

While the proportions may shift from moment to moment, your body always burns a mixture of three fuels: carbohydrate, fat and protein. Thus, if you increase your overall calorie-burning rate (a.k.a. metabolic rate), it’s pretty much guaranteed that your fat-burning rate will go up, bringing you that much closer to the negative fat balance territory where real slimming occurs.

About 75% of the caffeine consumed in the United States comes from coffee, a product that no supermarket can be considered complete without. Caffeine is recognized worldwide for its ability to enhance alertness and performance. However, it also displays fast-acting calorie-burning properties. For instance, a study involving lean and overweight (obese) subjects reported that a single 100-mg dose of caffeine (equivalent to a little over 1 cup of coffee) was enough to raise their calorie-burning rate by up to 4% for 2.5 hours.

While a 4% increase may not seem like a big deal, it can turn into one. The scientists who conducted the study explain, “…if it is assumed that there is no compensatory increase in food intake, the increase [in calorie-burning rate] after caffeine would represent an energy deficit of 75-110 kcal/day. These changes may be small but over several months could accumulate and lead to substantial changes in body weight.”

But wait. Regular coffee drinkers know all too well that you can become tolerant to its energizing effects over time. Won’t the same thing happen here? Fortunately, evidence suggests that caffeine’s calorie-burning effects persist with repeated exposure. Case in point: The subjects in the above study were all mild to moderate consumers of caffeine, consuming anywhere from 250-500 mg per day, equivalent to ~3-6 cups of coffee. Yet they all enjoyed a calorie-burning boost from the relatively small dose given to them.

2. Hot Pepper (capsaicin)

The waiter places a delicious meal in front of you that includes a spicy curry sauce. You devour it. For the next 30 minutes your calorie-burning rate is cruises at 10% above baseline, equivalent to burning an additional 129 Calories per day, or 27% of the caloric value of the entire meal. Sounds too good to be true? This fictitious scenario became a reality at Kyoto University in Japan when scientists gave young women a 481-Calorie meal consisting of a yellow curry sauce containing 3 mg of capsaicin.

Capsaicin is the compound responsible for the sharp, and for some of us, intolerably painful, sensation produced by eating hot red peppers. It’s also to blame for the beads of sweat that appear on your forehead as you do so. Thus, it may come as no surprise to learn that deep inside the body capsaicin can increase your calorie-burning rate by stimulating a process known as thermogenesis. Thermogenesis essentially involves the release of calories in the form of heat. Once released, they can no longer be stored as body fat. In addition to increasing thermogenesis, capsaicin has been found to improve meal satiety (i.e. how full you feel after eating), thereby reducing your risk of overeating. In animal studies it has been reported to increase calorie-burning rate and reduce body fat.

Of course, the single most powerful way to increase your calorie-burning rate and get into negative fat balance is to exercise. Here, too, capsaicin may boost your slimming efforts. When scientists gave healthy subjects capsaicin an hour before performing low-intensity exercise (stationary cycling), they burned more fat. The increase was impressive enough that the scientists suggested capsaicin be used as an adjunctive therapy in the treatment of elevated blood lipid levels and/or obesity.

3. Cinnamon

Cinnamon often serves as a flavorful addition to carbohydrate-rich meals. How great is it, then, to learn that it may help “push” more of those carbohydrates into lean muscle and away from fat cells (adipose tissue)?

Most of the carbohydrate calories you eat are eventually converted into glucose (a.k.a. blood sugar). The hormone insulin helps direct glucose into your body’s cells, including muscle cells. The more sensitive your muscle cells are to insulin, the more efficiently they can scoop up glucose and store it for later use, such as providing your muscles with energy during exercise. All other things held constant, this leaves less glucose available for your fat cells, which might otherwise use it to make body fat.

Of the many plants studied to date, cinnamon has been reported to be among the most powerful in terms of its ability to enhance insulin sensitivity and keep blood glucose levels in check. When added to a carbohydrate-rich meal, it reduces the rise in blood glucose normally experienced afterwards. While the effects on insulin sensitivity may take a couple of weeks to manifest, the improvements in blood glucose control appear virtually immediately.

So cinnamon increases insulin sensitivity and improves blood glucose regulation. Great. However, does this mean it can help you lose body fat more quickly? In fact, this ancient spice might help you do more than that. Dr Richard Anderson (Ph.D.) at the US Department of Agriculture has conducted numerous studies on cinnamon. He says that if cinnamon is consumed long-term, it can enhance lean body mass (this includes muscle) and reduce body fat, something he and his scientific colleagues demonstrated in a study performed in 2006.

4. Green Tea

White, green and black varieties of tea all contain caffeine (anywhere from ~14-61 mg per 6-8 oz serving). But it’s green tea that seems to get the most attention from scientists when it comes to burning fat. And its fat-burning effects are due to more than its caffeine content.

In one frequently cited study, healthy young men were given a green tea extract three times per day. Their 24-hour calorie-burning rate was 3.5% higher than that of subjects taking a placebo. This was equivalent to burning an additional 200 Calories per day -more than enough to eventually produce substantial weight loss and reductions in body fat.

Not only did green tea cause the subjects to burn more calories, but a larger proportion of the calories burned were determined by the scientists to have come from fat. That is, green tea was pushing them closer towards negative fat balance territory, if not pushing them right into it. Based on the scientists’ comments (they used the term “remarkable” to describe green tea’s effects), they seemed to be quite impressed. Indeed, green tea’s thermogenic effects in this study were as powerful as much larger doses of caffeine.

Summary: The “Top 4” REAL Slimming Secrets

Nothing worthwhile comes without hard work, and that includes building a swimsuit-ready body. That’s why it’s important to make use of whatever tools nature has available to help you safely and effectively lose body fat and avoid regaining it. There may be more “slimming secrets” out there waiting to be discovered, but the top 4 revealed here –coffee (caffeine), hot red pepper (capsaicin), cinnamon and green tea are among the most powerful studied to date. Individually, their calorie-burning effects are virtually immediate. Combined, they may greatly simplify even the most formidable of fat loss challenges.

SCIENTIFIC EVIDENCE

Dulloo et al. (1989). Am J Clin Nutr 49:44.

Matsumoto et al. (2000). J Nutr Sci Vitaminol (Tokyo) 46(6): 309.

Shin and Moritani (2007). J Nutr Sci Vitaminol (Tokyo) 53(2): 124.

Hlebowicz et al. (2007). Am J Clin Nutr 85: 1552.

Solomon and Blannin (2009). Eur J Appl Physiol 105(6): 969.

Ziegenfuss et al. (2006). J Int Soc Sports Nutr, 3:45. Dr. Anderson’s comments were provided during personal communications conducted in March 2010.

Chim et al. (2008). J Anal Toxicol, 32(8): 702.

Dulloo et al. (1999). Am J Clin Nutr 70: 1040.

I’m going to give you the nuts and bolts of fat loss and lean muscle gain. The most effective Full Body Workout routines for muscle gain are also the most effective for fat loss and opposite is also true.

Full body workouts have been shown by both scientific research and real world case studies to be superior for extreme fat loss ans lean muscle gain.

In order to dramatically accelerate your fat loss efforts, you must implement full body exercises within each full body WORKOUT! Some examples include deadlifts which are hands down one of the most effective fat melting and lean muscle builders of all time. But we can make the deadlift even more effective by making it a combination movement by adding a high pull or bent over row to each rep. By adding these upper body movements to an already superior exercise we created a monster for fat loss!

Here is your equation for a leaner sexier body below:

Implementing Full Body Exercises Within Each Full Body Workout=

Every Muscle Involved As Possible =

Extreme Fat Loss + Lean Muscle Gain

Ok I must forewarn you that I have a true love-hate relationship with these full body workouts I’m going to share with you. I love em because of the unparralled fat-melting, lean muscle-building effects they have on creating a leaner and sexier body. I hate em due to the fact thay leave me broken and crying for mercy by the end of each workout. In other words you really have to want it to get amazing results!

So enough talk, here are my Top 5 most effective Full Body Workouts for extreme fat loss and lean muscle gain:

Fat Blasting Full Body Workout #1:

Exercise 1A) KB Dead-lift + High Pull

Exercise 2A) Spider Man Push-ups

Exercise 3A) KB Forward Lunge + Overhead Press

Exercise 4A) Standing Alternating Band Pull with Rotational Alteranting Step.

Exercise 5A) Side Plank Thrusts

Fat Blasting Full Body Workout #2

Exercise 1B) KB Alternating Lateral Reaching Lunge With Punch Press

Exercise 2B) JC Band Poling

Exercise 3B) KB Swings

Exercise 4B) 45 Degree Band Overhead Press with Alternating Step

Exercise 5B) SB Rollouts on Knees

Fat Blasting Full Body Workout #3

Exercise 1C)1L 1A RDL

Exercise 2C) Dive Bomber Push-ups

Exercise 3c) Sqaut + Press

Exercise 4C) KB Bent Over alternating Rows

Exercise 5C) SB Cable Rippers Left and Right Side

Fat Blasting Full Body Workout #4

Exercise #1D) Reverse Lunge + Curl

Exercise #2D) Standing Alteranting DB Rotational Shoulder Press

Exercise #3D) KB Sumo Squats Holding Chest High

Exercise #4D) Standing Cable or Band bent over Vertical Pull-down

Exercise #5D) Standing Barbell Russian Twists

Fat Blasting Full Body Workout #5

Exercise #1E) Skier 1L Squats

Exercise #2E) Alteranting Standing Cable Row with Alteranting Rotational Step from low position

Exercise #3E) SB Bridge + Leg Curl + Hip Extension

Exercise #4E) T-Stabilizer Push-up

Exercise #5E)  SB Knee Tucks

Each exercise in each workout is to be performed as a circuit for 50 seconds with a 10 second transisition for 5 total sets equaling 25 minutes.

Now if your like me and my clients and want rapid fat loss results in less time, then I hope you take my expert advice and use these 5 full body fat blasting workouts variations and implement them into your workouts immediatley. Now that you got five effective Fat Blasting workouts, it’s in your hands now to take your fat loss results to the next level.

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

“It’s not a huge spike, but it makes a difference,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.

Work out with weights. During weight training, muscle tissue is stressed; afterward, it’s repaired — which raises metabolism.

A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

Practice portion control. This helps ensure you don’t overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.

Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories. It’s a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD

Copyright Cooking Light Magazine

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

“Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD, the author of “Lower Your Blood Pressure In Eight Weeks.” But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Health.com: What puts you at risk for high cholesterol?

“Avocados are awesome,” says Dr. Sinatra. “They allow for the absorption of other carotenoids — especially beta-carotene and lycopene — which are essential for heart health.”

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties — they’re the least processed — and use them instead of butter when cooking. Health.com: Good fats vs. bad fats — what to eat

Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

Almonds are rich in omega-3s, plus nuts increase fiber in the diet, says Dr. Sinatra. “And like olive oil, they are a great source of healthy fat.”

Berries
Blueberries, raspberries, strawberries — whatever berry you like best — are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

“Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.” Health.com: How I survived a heart attack at 43

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

But upping your servings of any veggies is sure to give your heart a boost. The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet.

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

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