Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

This week’s Power Shake is Pineapple – Berry

1 Scoop of vanilla whey protien
1 cup orange juice
1/4 cup pineapple juice
2 pineapple rings (Dole pineapple slices)
6 fresh strawberries
12-15 frozen raspberries
8-10 frozen boysenberries
12-15 frozen blueberries
3 oz. non-fat yogurt, any flavor (about half a container of Yoplait)
Ice (however much you prefer for consistency)
Put all ingredients into blender.
Blend well until smoothie consistency is reached!

Today I changed it up a little bit and put myself through a mini challenge.
I took my 60lb sandbag to the local park an put it to use at the track.

I started off first blasting the iPod with some Daughtry, P.O.D., Third Day and Aerosmith. Great tunes always make the workouts a BLAST!

I love sandbag workouts but today thought that I would something different, take a sandbag walk.

My big sandbag has 60lbs of sand in it, so I draped that over my should and hit the track. I did four laps walking with the sandbag (1 Mile).

Now to keep the walk challenging and keep my heart-rate in a good zone, one quarter of each lap, down the straight away of the track, I did wide squatting duck walks. This not only got the heart-rate going but also gave me a good leg workout.

After I completed 1 mile, I dropped the sandbag and did a fast jog for a 1/4 mile. I followed this with 2 minutes rest.

Next was 4 – 40 yard walk/sprints with the 60lb sandbag. This was simple. You walk 40 yards with the sandbag, drop it, sprint 40 yards full speed back. Then you walk back, rest for 30 seconds and do it again. This will get your PUMPING and you will fell it.

I followed walks/sprints with a minute rest and closed the day off with a 110 yard sprint at about 3/4 speed. I picked up the 110 idea from watching 4th and Long. They made the players do that until they upchucked.

It was hot, I was soaked but got a GREAT and different workout in. I hate cardio so challenging myself this way keeps me motivated.

If you want to find out more about Sandbag workouts, check out Josh Henkin’s website. We will also be posting up more about them here as well in the future.

Jackie got home today and was ready to hit it.

Remember, we keep her workouts quick and to the point, using mostly bodyweight as she is still a newcomer to workouts. Each week you can see improvements in both her enthusiasm and strength.

50 Jumping Jacks (no rest)
25 Seal Jacks (no rest)

Hangs from pull-up bar
5 seconds (10 seconds rest)
5 seconds (10 seconds rest)
5 seconds (10 seconds rest)
5 seconds (10 seconds rest)
10 seconds (10 seconds rest)

Push-ups leaning on chair
10 (30 seconds rest)
10 (30 seconds rest)
10 (30 seconds rest)

Spiderman Planks
12 (20 seconds rest)
12 (20 seconds rest)
10 (20 seconds rest)

Stationary Lunges
12 each side (20 seconds rest)
12 each side (20 seconds rest)
12 each side (20 seconds rest)

Pushup Planks
30 Seconds

Front Planks
20 seconds
20 seoncds

Crunches
20
Raised legs
50

This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

Ingredients

1/4 cup whole smoked almonds
large zip-top bag
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon garlic pepper seasoning
1 1/2 pounds salmon fillets (ask to have skin removed)
cooking spray
2 (8.8-ounce) pouches pre-cooked rice pilaf
1/4 cup maple syrup
1 tablespoon light soy sauce

Steps

1. Place almonds in large zip-top bag and crush, using meat mallet (or rolling pin), until the size of coarse breadcrumbs. Add chili powder, paprika, and garlic pepper; shake to mix. Cut salmon into 4 portions, removing any darker sections. Wash hands.
2. Preheat large sauté pan on medium 2–3 minutes. Coat salmon with cooking spray; use tongs to place in zip-top bag. Seal bag tightly and shake (or press with fingertips) to evenly coat salmon.
3. Coat pan with cooking spray. Add salmon, using tongs; cook 3–4 minutes on each side or until fish is opaque and separates easily with a fork. Cook time may vary depending on thickness of the salmon.
4. Squeeze rice pouches to separate rice; tear corner to vent. Microwave on HIGH 2–3 minutes or until thoroughly heated.
5. Remove salmon from pan. Add syrup and soy sauce to pan; simmer 1–2 minutes until sauce begins to thicken. Serve sauce over salmon; serve rice on side.

CALORIES (per 1/4 recipe) 700kcal; FAT 38g; CHOL 100mg; SODIUM 1310mg; CARB 55g; FIBER 5g; PROTEIN 44g; VIT A 20%; VIT C 15%; CALC 15%; IRON 20%

The cool thing about doing HIT style workouts is the quickness to them.

30 – 60 minutes is great, you feel like you did something if you HIT it right.

I had band practice so I hit quick and hard.

Song of the day:
It’s Not Over – Daughtry

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Upper Body HIT BLAST
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Friday 7-17

30 Pushups

BBell Bench Press
12 x 135lbs (60 seconds rest)
12 x 135lbs (60 seconds rest)
10 x 135lbs (60 seconds rest)

BBell Shoulder Press Behind Neck
10 x 95lbs (60 seconds rest)
10 x 95lbs (60 seconds rest)
9 x 95lbs (90 seconds rest)

BBell Bent Rows
12 x 105lbs (60 seconds rest)
12 x 105lbs (60 seconds rest)
10 x 105lbs (2 minutes rest)

BBell Curls
12 x 95lbs (60 seconds rest)
8 x 95lbs (60 seconds rest)
8 x 95lbs (90 seconds rest)

DBell Behind Head Tricep Extensions
20 x 60lbs (60 seconds rest)
12 x 68lbs (60 seconds rest)
12 x 68lbs (2 minutes rest)

Crunches – Legs Raised
60
30
30

Today I kind of changed up a little bit with a full upper body workout using a modified HIT theory.

HIT is basically high intensity, basic and you get it over fast. While most of my workouts are HIT based, I try to keep things fresh. I have picked up a lot of great info from Craig Ballantyne, Vince DelMonte & Jeff Anderson. Now each of these guys have differing opinions, so I have kind of mixed them all up in a blender with other good info and came up with my own thing.

You will see a lot of that here in the upcoming weeks as we try to BLAST the fat.

So today was basic building exercises and that is what the next 2 to 3 weeks will be. Stay tuned.

Song of the day:
Paradise City – GNR

That song got me through 5 straight minutes of heavy bad training at the end of the workout.

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Upper Body HIT BLAST
————————————————–
Wednesday 7-15

20 Pushups

BBell Bench Press
12 x 145lbs (60 seconds rest)
12 x 145lbs (60 seconds rest)
10 x 145lbs (2 minutes rest)

BBell Shoulder Press Behind Neck
12 x 105lbs (60 seconds rest)
10 x 105lbs (60 seconds rest)
8 x 105lbs (2 minutes rest)

BBell Bent Rows
12 x 125lbs (60 seconds rest)
12 x 125lbs (60 seconds rest)
10 x 125lbs (2 minutes rest)

BBell Curls
12 x 95lbs (60 seconds rest)
10 x 95lbs (60 seconds rest)
8 x 95lbs (2 minutes rest)

DBell Behind Head Tricep Extensions
20 x 50lbs (60 seconds rest)
16 x 60lbs (60 seconds rest)
12 x 60lbs (2 minutes rest)

Heavy Bag
5 minutes (2 minutes rest)

Crunches – Legs Raised
50
30
30

Look, you know as well as I do that you can’t just snack on fatty foods all day long and wake up one day to the body of your dreams.

It’s funny how those infomercials make you want to believe you can eat anything and everything and still watch the pounds melt off.

Ummm, it doesn’t work that way.

But you CAN enjoy your favorite foods in moderation and look great naked.

Now I realize not everyone loves chocolate, but a lot of people do. And if you’re one of them I’ve got some great news for you.

If you’ve never heard of Prograde Cravers before, well, you’re really missing out. They’re 180 calories of organic dark chocolate heaven.

Again, you can’t just eat an entire box of these healthy snack bars and suddenly slip into the bikini you wore when you were a teenager.

But they DO fit into a fat loss plan. Ok, so here’s two things you need to know:

1) Prograde Cravers are on sale this week. And trust me, you MUST try them if you are a chocolate lover. You save 11% on all their delicious flavors this week only.

2) Check out the video from Registered Dietitian Jayson Hunter to discover how Prograde Cravers fit into your rapid fat loss plan.

Everything you need to know about this killer sale – including the video from Jayson Hunter – is just a click away. Just click here Prograde Cravers

Yours in health,

JP

Song of the day:
Huey Lewis : Walking on a Thin Line

Chest / Triceps

Chest
Push-ups
Barbell Flatbench Press
12 x 135lbs (30 seconds rest)
12 x 135lbs (30 seconds rest)
10 x 135lbs (30 seconds rest)
6 x 145lbs (30 seconds rest)
5 x 145lbs (30 seconds rest)
4 x 135lbs (60 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 135lbs (30 seconds rest)
8 x 145lbs (30 seconds rest)
6 x 145lbs (30 seconds rest)
7 x 145lbs (2 minutes rest)

Triceps
Chair Dips (feet on bench)
12
12 (153 hear-rate)
12

Lying Triceps Extensions
12 x25lbs (30 seconds rest)
10 x25lbs (30 seconds rest)
10 x25lbs (30 seconds rest)

Revers DBell Bench Press
12 x25lbs (30 seconds rest)
12 x25lbs (30 seconds rest)
8 x25lbs (30 seconds rest)

Behind Head DBell Triceps Extensions
12 x 60lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)

Crunches (raised legs)
50
30
30

I was still not feeling too well with the stomach bug that I have today, so just Jackie cranked out the kettlebells today.

She is getting better with both cardio and strength already. It is amazing how fast you progress with kettlebells.

The thing that she likes the most is that workouts are short but intense.

Here was today’s routine.

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Arounds
20 – 10 each way (no rest)
Halos
20 – 10 each way (no rest)

Repeat above

Figure 8 Between Legs
20 – 10 each way (no rest)
Arounds
20 – 10 each way (30 seconds rest)

2 Hand Swings
25 (no rest)
Hi Pulls
10 – 5 each arm (30 seconds rest)

Alternating 1 Arm Swings
30 – 15 each arm (no rest)
Snatches
10 – 5 each arm (30 seconds rest)

2 Hand Swings
25 (no rest)
Cleans
16 – 8 each side (30 seconds rest)

1 Arm Swings
20 – 10 each side (no rest)
Presses
16 – 8 each side (1 minute rest)

2 Arm Swings
20 (no rest)
Windmills
5 each side (done)

Here is a great article from my buddy Craig Ballantyne creator of the Turbulence Training Program.

Despite your best efforts to control your calories and keeping your exercise routine, sometimes, you just cannot lose any more weight. When you can weight loss stops, despite your efforts, this is called a plateau.

Have you experienced a plateau? You are not alone. Plateaus are the result of the body’s natural response to changes in your routine. Once you understand how your body adjusts to your dietary and fitness changes, you can put your plateaus behind you.

The first step for conquering your plateau is to take a look at your mental preparation for fitness. Is your exercise routine becoming too dull? If you are doing the same 3 sets of this, the same 20 minutes of that, and aren’t finding ways to improve your condition, you are probably plateauing.

Look for things to change. Work on increasing the intensity of your workouts. Get more work out of each of your reps. If you are doing pushups, for instance, you can easily make them harder.

When you extend your arms, really push hard against the ground. Try to pop body off the ground. Squeeze at the top push. Then lower your body in a controlled slow movement.

Second, try taking a week off of your workout routine. Try low-intensity exercise. Give the diet a bit of a break. Sometimes, your metabolism needs time to adjust. Your body may just need a few days to recover from your new routine. You should take a break from your routine every 5 to 10 weeks. Exercise, just do something a little different.

When you return from your “break” do a completely new routine. Add different types of resistance. Enjoy the good weather, if it’s the right time of year, and go for a mountain bike ride, swim, hike, play sports.

Finally, add variety to your eating habits. If you are eating 2000 calories a day, eat 2200 calories one day and 1800 the next. If you are eating three meals, eat less for your meals, and eat more snacks. If you are eating more than three meals, shift to three.

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Do you want to lose weight? Do you want to gain strength while losing stubborn belly fat? Download a copy of Craig Ballantyne’s Turbulence Training. Ballantyne has a time-efficient system for burning fat. He is a world renowned author and training expert. Download it now => Turbulence Training.