Want sculpted, toned arms? Here’s how to get them!

Posted by Chad in Fitness - (Comments Off)

Next to the flat stomach, one of the most common desires of my female clientele is nice, toned arms. Well, here’s how to go about getting them!

1. Throw out the Dumbbell Curls and Triceps Kickbacks

Ok, you don’t have to completely get rid of them. Just de-emphasize them…a lot. If your focus is on body composition you should spend the majority of your time squatting, pressing, and pulling. These movements provide the most bang for your buck (ie. calorie burn) and for the upper body exercises such as push-ups and pull-ups, you get plenty of arm work. (more…)

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10 tips to get better results from your workouts

Posted by Chad in Fitness - (Comments Off)

When speaking with individuals about their exercise history, several things are immediately noticeable about their routines. The following list brings to light some of the things that jump out at me and will help you make adjustments to your routine to immediately begin to see better results.

1. Focus on compound movements

Whether you’re looking to lose weight, get stronger, or simply improve your health you need to make compound movements the foundation of your resistance training routine. Compound movements are those involving multiple joints (ie. squats, push-ups, pull-ups). They are great for building strength and balance and will burn a lot more energy than single joint movements. (more…)

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Exercise of the Week: High Knee Jump Rope

Posted by Chad in Exercises - (Comments Off)

Exercise: High Knee Jump Rope

Uses: Conditioning/Fat Loss

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Top 5 bodyweight exercises that can drastically change your physique

Posted by Chad in Exercises - (Comments Off)

Bodyweight exercises are used heavily in my fitness boot camps. They’re very flexible and super easy to implement in a group setting when you don’t have a lot of equipment available for use. However, even in a fully equipped gym, bodyweight exercises are a given in my workouts. A fantastic physique can be built on bodyweight exercises alone. Here are my top five exercises that I believe have the power to drastically change anyone’s physique. (more…)

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Quick home workout to make you sweat

Posted by Chad in Workouts - (Comments Off)

Looking for a quick home exercise routine? Here is a workout that is sure to make you sweat! It can be done with very little equipment. All you need is a jump rope and your body.

Warm-Up: 5 minutes of Jumping Jacks/Marching In Place

A1) Jump Rope – 100 repetitions

A2) Mountain Climbers – 100 repetitions

A3) Squat Thrusts – 15 repetitions

(more…)

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The Tabata Protocol: Increased intensity for increased results

Posted by Chad in Fitness | Workouts - (Comments Off)

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

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