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

Friday’s workout was going to be quick and simple because it was Jaymi’s first game of the year, but it turned hardcore after the second set.  It was a great day and a great game. With Jaymi being a senior co-captain for the cheer-leading squad, I had to make sure that that I was there.

I was glad that I decided to change things up and go hardcore.

Friday
———————-
Barbell Flat Bench Press
12 x 135lbs (30 seconds rest)
12 x 135lbs (30 seconds rest)
10 x 155lbs (30 seconds rest)
8 x 175lbs (60 seconds rest)
6 x 185lbs (60 seconds rest)
4 x 195lbs (60 seconds rest)
2 x 200lbs (60 seconds rest)
1 x 205lbs (60 seconds rest)
2 x 205lbs (60 seconds rest)
1 x 210lbs (60 seconds rest)

BBell Curls
16 x 85lbs (60 seconds rest)
12 x 85lbs (60 seconds rest)
10 x 85lbs (60 seconds rest)
8 x 85lbs (60 seconds rest)

Super Set
BBell Curls
7 x 85lbs (no rest)

Dips
6 (30 seconds rest)

BBell Curls
6 x 85lbs (no rest)

Dips
6 (30 seconds rest)

Behind Head DBell Triceps Extension
16 x 60lbs (60 seconds rest)
12 x 60lbs (60 seconds rest)
12 x 60lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)

Ingredients
1/2 pound chicken tenderloins
large zip-top bag
1/4 cup flour
1 teaspoon seasoned salt
1 tablespoon garlic butter
2 Italian sausage links (mild)
1 (2 1/4-ounce) can sliced black olives (drained)
2 teaspoons balsamic vinegar
1/4 cup red wine
1 tablespoon minced onions
1 (10 1/2-ounce) can condensed French onion soup
1 cup pepperoncini peppers
salt and pepper, to taste

Steps
1. Cut chicken into bite-size pieces and set aside.
2. Preheat large sauté pan on medium-high for 2-3 minutes.
3. Place flour and seasoned salt in zip-top bag; shake to mix. Add chicken; seal tightly and shake to coat.
4. Add butter to sauté pan and swirl to coat.
5. Remove sausage from casing. To do this, cut off one end of casing and squeeze contents into sauté pan. Slide casing through fingers to remove entire contents. Wash hands. Cook sausage 2-3 minutes, breaking sausage into bite-size pieces.
5. Add chicken and cook 2-3 minutes, stirring occasionally.
6. Add balsamic vinegar, wine, minced onions, onion soup, olives and peppers. Cover and simmer 4 minutes. Season with salt and pepper.

————————————————-

Ingredients
1 tablespoon fresh basil leaves
1 cup water
1 cup tomato and basil flavored quick-cooking rice
1 (8-ounce) can tomato sauce

Steps
1. Chop basil and place in medium saucepan.
2. Stir in remaining ingredients, cover and bring to a boil on high heat.
3. Stir, reduce heat to low and simmer 10 minutes.
4. Remove from heat and let stand 5 minutes. Serve.

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Wanted to keep today quick and intense.
I realize something today. Boy do I miss the kettlebells when I don’t use them for a while.
———————————————————-
Two Hand Swings
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)

Snatches
20 – 10 each side (30 seconds rest)
20 – 10 each side (30 seconds rest)
20 – 10 each side (30 seconds rest)
10 – 5 each side (30 seconds rest)

OK, so a lot of people know that I have been checking out the ISANITY program from BeachBody for the past couple of weeks. This week I decided to mix it up a little bit, because I was missing the weights & kettlebells.

So here is Monday’s workout.
————————————————————
BBell Bench
12 x 135 (30 seconds rest)
12 x 135 (30 seconds rest)
12 x 135 (30 seconds rest)

Military Press
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)

DBell Shoulder Press
12 x 40 (30 seconds rest)

BBell Bent Rows
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)

BBell Stiff Leg Dead Lifts
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)
12 x 105 (30 seconds rest)

BBell Curls
10 x 85 (30 seconds rest)
10 x 85 (30 seconds rest)
10 x 85 (30 seconds rest)

Behind Head DBell Tricep Press
16 x 50 (30 seconds rest)
12 x 60 (30 seconds rest)
12 x 60 (30 seconds rest)
12 x 60 (30 seconds rest)

BBell Bench
12 x 135 (30 seconds rest)
12 x 135 (30 seconds rest)

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Subject: Build muscle & burn fat…WITHOUT PROTEIN?

Ok, fair warning gang…

This is going to sound completely INSANE (but I can
PROVE this is true)!

What if all those articles you’ve read about “how much
protein you need” to build muscle were 95% FALSE?

What if I told you that your body can actually GREATLY
increase its muscle-building and fat-burning (yes…at the SAME TIME!) even in the ABSENCE of protein?

Would you believe me?

Well, it turns out that there’s a “long lost” 24 year
old research study that actually showed that for *short cycles*, limiting the amount of protein you
consume can actually SKYROCKET your body’s natural “anabolic hormone” production.

(We’re talking about your “natural juices” like
TEST0STER0NE and GR0WTH H0RM0NE that are powerful
muscle-activators and fat-melters.)

How much of an increase?

How does 1,000% over average levels sound?

(No…that’s NOT a typo! Up to ONE THOUSAND PERCENT!)

And get this…there were no side effects and it was
accomplished WITHOUT steroids, or even supplements!

In fact, the secret lies in a hidden natural “trigger”
that’s lying in your body RIGHT NOW, just WAITING for you to “pull it” and safely unleash a flood anabolic
h0rm0nes that you can literally FEEL coursing through your veins!

Got your attention now?

Good!

Here’s how it works…

The process is called “Natural Hormone Triggering”.

At precise stages of your weight training program, you
initiate a cycle of PROTEIN DEPRIVATION where you
consume only a minimal amount of protein.

Now of course you would think that by not taking in any
protein, your body wouldn’t have the ability to
actually grow any muscle, right?

WRONG!

You see, through simultaneous manipulation of 8
specific “Anabolic Factors”, your muscles, not finding the protein “building blocks” it needs to build new tissue,
will send a call to your pituitary gland.

As a result, testosterone, IGF-1, and growth hormone
production will skyrocket…shooting your muscle gains through the roof…

…while simultaneously blow torching away body fat!

(I warned you this was going to be controversial…
didn’t I?!)

But there’s a problem here…

Unfortunately, you can’t just “stop taking protein”
and expect your hormones to jump throught the roof!

Instead, you must use a very specific cycle inserted
at a very specific point in your program and only in a very specific combination with the “8 Anabolic Factors”!

=> If your cycle is too long…it won’t work!

=> If your cycle is too short…it won’t work!

=> Too little protein…it won’t work!

=> Too much protein…it won’t work!

=> If you ignore ANY of the other 8 Anabolic Factors…IT JUST WON’T WORK!

Want to learn how YOU can take advantage of this intense
training method?

Well my friend, Jeff Anderson, has actually RE-RELEASED
his groundbreaking manual (TODAY!) that walks you through the entire process STEP-BY-STEP.

His “Optimum Anabolics” program has been a best seller
since 2002 when it was first released and it’s even been used by PRO BODYBUILDERS as a “steroid-alternative”!

(Yes…it’s THAT powerful!)

Optimum Anabolics has now been revised in this special
“2nd Edition” and includes the most cutting edge and
up-to-date information to take your gains to the next
level.

You can see all of the details AND some incredible
“before & after” pictures of his test subjects at:

Click To See “Optimum Anabolics”

But you have to HURRY!

(I know you’ve heard this before, but…)

Jeff is celebrating this week’s re-launch with a
special pricing deal AND bonus he said he’s cooked
up, but only for THIS WEEK.

So DON’T sit on this one!

Here’s the link one more time where you can take
advantage of this week’s big release:

Click To See “Optimum Anabolics

”

Have a great one….
JP

Marinated Salmon Steaks

Preparation Time: 1 hour, 40 min. | Cooking Time: 10 min. | Serves: 4
Ingredients
At a glance
Recipes
Serves
4

* Oil, vegetable cup 1/2
* Vinegar, white wine cup 1/2
* Sugar, granulated teaspoon 1
* Parsley, flakes, dried teaspoon 1
* Spices, Italian Seasoning Mix teaspoon 1/2
* Salt, garlic teaspoon 1/4
* Onion powder teaspoon 1/4
* Paprika pinch 1
* Pepper, black, ground pinch 1
* Salmon, steaks, raw — 4 steaks, about 1 inch thick lb 1 1/2

Methods/steps

1. In a shallow bowl, blend oil, vinegar, sugar, parsley flakes, Italian seasoning, garlic salt, onion powder, paprika and pepper to make the marinade.
2. Place fish in a plastic bag. Pour marinade over fish. Seal bag.
3. Refrigerate 1 1/2 hours, turning bag over two or three times.
4. Set oven to broil and/or 550 degrees. Grease broiler pan.
5. Remove fish from marinade. Reserve marinade.
6. Arrange fish on broiler pan; baste with marinade.
7. Broil 4 to 5 inches from heat for 5 minutes; turn. Baste with remaining marinade.
8. Broil until fish flakes easily in center, about 5 minutes.

Additional Tips

Nutrition Facts Serving Size 8.0 oz (229 g)
Nutrition per Serving % Daily Value*
Calories 447 cal 22%
Total fat 33 g 50%
Cholesterol 88 mg 29%
Sodium 260 mg 10%
Protein 33 g 66%
Carbohydrate 3 g 1%
Fiber 0 g 0%

You should know by now that if your goal is to lose
fat and build muscle, it’s absolutely critical to
pay close attention to your efforts to maximize your
production of powerful GROWTH HORMONE (GH) in your
body.

Released from your pituitary gland, growth hormone
production peaks around puberty…

…but then slowly FADES AWAY as we age.

This is one of the reasons we get all “saggy” as we
get older. (Sucks, eh?)

You’ve probably seen some of the “Hollywood Insider”
stories about all the rich movie stars hitting their
doctor up for injectable GH to “stay young”.

=====================================

But they’re about to learn a SAD, SAD FACT…

=====================================

While artificial GH supplementation DOES increase
lean muscle, melt away the fat, and make you look
and feel “younger”…

Joint and muscle pain can eventually occur from
artificial stimulation and once you stop taking it,
all benefits go bye-bye.

However, if done correctly, research has shown that
NATURALLY stimulating growth hormone can pay off with
big dividends in a short period of time.

In fact, one university study from Denmark found that
a 9-week program designed to naturally stimulate GH
release resulted in…

=====================================

…strength gains 300% over normal!

=====================================

Adding to that, men following the program increase
arm strength by a whopping 37% compared with only
9% by the “control group” who only followed a
“non-GH-stimulation” program.

And remember, these GH increases were activated NOT
by injected hormone…

…but by completely NATURAL means!

Now you can see why everyone is flocking to my friend,
Jeff Anderson’s program “Optimum Anabolics” at:

Click To See “Optimum Anabolics”

Jeff has uncovered a series of studies (dating back
to 1975!) that reveal how to SAFELY increase anabolic
hormone activity within your body using his
breakthrough…

…”natural hormone triggering”!

=====================================

Here’s just ONE of the methods from his book…

=====================================

Jeff uncovered a research project from Loughborough
University that put a group of athletes through a
short series of 30-second sprints after their workouts.

What they discovered was that growth hormone levels
SKYROCKETED 25 TIMES THEIR RESTING LEVELS approximately
30 minutes after training!

25 TIME…NATURALLY?

Can you imagine the changes you’d see in just a short
time from this kind of FLOOD of powerful GH?

So at the end of your workout, do three to six 30-second
sprints on your gym’s track or on the road to finish off
the day and set yourself up for peak GH output.

Jeff’s incorporated this into the Optimum Anabolics program
as a compliment to his unique WEIGHT TRAINING system at:
Naturally Increase GH

You see, Optimum Anabolics uses a unique 7 cycle weight
training program in which you manipulate what he calls…

=====================================

…the “8 Anabolic Factors”!

=====================================

Through his targeted approach, you’ll literally PROGRAM
your body (like a computer!) to NATURALLY jack up your
body’s muscle-building hormones.

You’ll GAIN MUSCLE…

You’ll BLAST away ugly FAT…

You’ll have “ANIMAL INTENSITY” in the gym…

You’ll be a “walking anabolic hormone factory”!

Go get all the details at the Optimum Anabolics website
at…

Jack Up Anabolic Hormones

Go there now because today is the LAST DAY of his big
release, ok?

Once you see the “before & after” photos of guys just
like YOU who have benefited from this revolutionary
discovery, you’re going to want to start training TOMORROW
with these techniques!

I promise!
JP

You wouldn’t think your fitness would be contrary to your doctor’s interest, would you? Look my doctor is a nice enough fellow. And he does care about my health. There’s a good possibility you have a good doctor too.

The medical establishment, however, is in the business of being in business. Simple economics tells you that the more sick you are, the more money they make. At its best, the medical establishment aims toward wellness.

For your best health and happiness, there should be a higher aim. It looks like this:

Illness => Wellness => Fitness

When you’re talking about your health, Wellness is mediocrity. Fitness is optimum health.

The secrets of fat loss are hidden in the myths of wellness.

Myth #1: Maintaining a steady target heart rate is ideal for heart health.

Fat Loss Secret: Your heart is most healthy when it can operate efficiently, and quickly return to resting heart rate, at many different heart rates.

The best way to do cardio or aerobic activity is to vary the intensity. After a warm-up period, maintain high intensity for one minute. Then, dial down the intensity for 2 minutes. Then alternate for the duration of your cardio routine.

Myth #2: Maintaining a steady target heart rate is ideal for fat loss.

Fat Loss Secret: The fat loss benefits of aerobic or cardio activity only last as long as you are exercising. Once you stop cardio (30, 45, 60 minutes, whenever) your metabolism stops working to burn fat.

Building muscle is a far more efficient fat loss method. And you don’t have to gain bodybuilder-type mass to enjoy the benefits. Bodyweight exercise is an excellent way to build the kind of functional muscle strength that will raise your metabolism.

A rising metabolism burns fat long after you stop exercising. You can achieve the variable heart rate benefits by doing supersets or combo sets.

Myth #3: Lower your calories if you want to lose fat.

Fat Loss Secret: To lose weight, you just have to burn more calories than you take in. If you increase your activity level, you can eat more and still lose weight. If you want to lose fat; build muscle, increase your metabolic rate, and eat more of the right foods and less of the wrong ones.

Simply put, focusing on calories alone in not an efficient way to lose fat.

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Do you want to find a treasure trove of fat loss secrets? 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.

While I know that we may not all agree on political views, I will tell you that I don’t want my healthcare controlled by the government or this administration.