Fat Gripz for getting bigger arms

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I’ve known about this product for over a year but only ordered it with two clients in mind.  Now I’m surprised that so many people aren’t using them.  This is the difference in just two weeks.  The forearm on Jonathan is now much more beefy on the right.  The bicep itself is one quarter of an inch bigger with two half-hour bicep sessions a week.

FatGripz have been named ‘Training Tool of the Decade’, probably because it gives your training a whole new dynamic without changing your routine that much.  It’s not just about building your forearm muscle and enhancing your grip.  The nervous system plays a part by not allowing you to progress in lifting weights until the forearm catches up.  Once you challenge the forearm the rest of the body follows and plateaus are broken.

My advice however, is to go back to the basics first and focus on the big lifts, relying predominantly on your chest and back workouts to build your arms.  Once you start getting and seeing that shape you crave then start thinking about breaking those plateaus with training tools like FatGripz and supplements like creatine.

Secondly, a lot of guys are missing the point on their arm workouts, picking up huge dumbells and relying on momentum to shift the weight.  There are no bicep curling competitions, getting big guns is the goal from targetting the biceps so keeping the tension in the bicep throughout the movement will stand a better chance of yielding results.

Back to the FatGripz then below are two resources to refer to when looking more into their benefits.

http://www.fatgripz.co.uk/?gclid=CK_Zz6XiwrUCFYfJtAod1hEAOA

And you have a video where Charles Poliquin discusses the product.  Get this, he’s even found that thicker implements even correct imbalances between right and left… AMAZING HUH!!!

https://www.youtube.com/watch?v=o22UUAmCa3s&feature=player_embedded

Order yours now.

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Fancy Coffee Chain or Builder’s Cafe

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This for me is a hugely relevant subject amidst the ever-growing keep-fit culture submerged in a sea of misconception. Queue upon queue of people outside Starbs, Pret and Costa divided into two categories of people:
1. Those in a rush that suffice with the equivalent of tea and toast or in the fancy world, coffee and croissant. A breakfast so deprived of nutrition unlikely to keep you alert during the day and definitely not conducive to a healthy lifestyle.
2. Those deceived by the notion that porridge is the healthiest breakfast. Sorry guys but this is not true. Porridge means carbohydrates and still likely to raise blood sugar levels. A breakfast should be protein rich and that means eggs for breakfast. So where do you go for your healthy breakfast instead? The builders cafe of course where you can have as many eggs as you wish in any form you wish. True you’ll have to sit next to a bunch of big fat hairy guys in fluorescence and hard hats but try it, they’ re actually very entertaining.

The moral is not to get deceived by the marketing slogans and try to get advice from proper pros. We have two gyms side by side in Islington, London and you will always see us in the old school cafes unless of course now when I am in need of a wifi connection lol.

Forget Rep Ranges And Just Work To Your Mood

There’s a lot of obsession with rep ranges when it comes to weightlifting and bodybuilding.  At PT school we are always taught this idea of doing 12-15 reps for toning (or getting ripped), 8-10 reps for building mass and 5-7 reps for gaining strength.  Something like this anyway and frankly I don’t really care because it is just bullshit I think.  I happen to think that as long as you get the movement right you will see the results.  Those that don’t get the movement right will probably only see their arms grow a bit.  Those with good genes will see results quick even with bad form.  In other words a lot of the books and programs you find online or in magazines are practically worthless.

Or are they?  Perhaps we do need some sort of program we need to stick to in order to remain motivated and keep some sort of structure and discipline within our training.  However, what if we are sticking to sets of 10 and we realised we feel strong enough to go up a weight?  in this situation, I say we leave the programme and we work to our fullest potential.  Keep going up on the weights, work through the entire dumbell rack until we reach breaking point.  In this case, when training clients I will wright down on their record ‘AFAFA’ (As Far As Form Allows).  This means we have capitalised on every available ounce of strength.  Maybe we will not be able to lift the same amount the next week which is where we return back to the programme.

So work to your mood, not the rep range but just remember two things:

1.  Stick as much as you can to good solid powerful lifts.  Bench press and dumbell press for your chest, maybe throw in the smith machine press.  On each you have a variety of angles so keep the presses going for at least 5 different exercises.  A few flyes and pec decs you leave till the end.  Like I said in my article and accompanying video on the big four we focus on shifting weight in the forward-backward, up-down direction.  On your back training, it’s pull-ups and deadlifts, bent-over barbell rows (wide and narrow), single arm rows (dumbell) and leave lat-pulldowns and low pulleys until the end.  Go for solid moves only.

2. Solid moves are those that guarantee solid form.  Form is crucial.  A lot of people compromise form for intensity just to see the higher numbers on those plates and dumbells.  we should aim to build performance on top of effective and fluid movement.  I’m not denying you can bicep curl huge amounts of weight but how much of that movement has been with momentum and against little resistance.  Do you think this is going to bulk up your bicep??  Every move should be up-down, down-up, forward-backward.  Reach your full potential like this then once you plateau you can start getting fancy with bands, chains and 1.5 reps etc.

The moral of this article is then that you work to your mood so that you exercise your full potential and don’t miss any opportunity to discover your awesomeness.

Fitness Resolutions: Turn wishes into reality

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And as we slowly drift out of our slumber, recover from our pulsating headaches and realise it’s the 1st of january the aim of many is to get into shape.  Perfect time for wannabee writers like myself to impart their words of wisdom on the subject.  If I had to give one unique tip, it would be this:

Get the fitness routine in place and ignore the diet

Yep, I said it.  Don’t throw away the Chrimbo treats just yet.  It’s a gradual process but improving your wellness and wellbeing through fitness is a marathon not a sprint.  Fitness resolutions are mere wishes and only become reality through realism.  The January surge in gym attendance characterises this mindset and the subsequent lull and decline exposes the lack of willpower in fullfulling this wish.  So we need a plan in place that we are capable of following.  If Usain Bolt dreamed of becoming a double long distance gold medallist he would have failed after a few training sessions because the target was unrealistic.

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The goal: Find the fittest version of ourselves

Forget all that ‘get buns of steel’ and ‘lose the manboob’ bullshit.  A simple generic goal for all of us that we can guarantee through our training is to find the fittest versions of ourselves.  Therefore, intially diet doesn’t really matter because we are just trying to get fit.  Hell, we can eat chocolate and still get fit and we can feel less guilty about a chocolate bar after a spin class.  So put the plan in place; look at your class timetable and see what appeals to you and what fits in with your work schedule.  Make sure one of those classes is a pilates or yoga class, invest in a session with a trainer.  We (at least I am anyway) are more than happy to see some clients once a fortnight where we learn new routines for them to use in their own time, thus maintaining that consistency  and guaranteeing an upward curve of progress.

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This notion of ‘finding the fittest versions of ourselves’ is something I have embraced through our unique training system of Circular Strength Training (CST).  I met Mattia (above) in a CST seminar in Florence (sorry Firenze) and realised how with the right dedication and subsequent effort as well as the proper guidance we can do things  that were never possible before.  With CST we cover all angles and take the best elements from a multitude of disciplines including Pilates and Yoga.  Just look at Mattia in action here

http://www.youtube.com/watch?v=89-xEHmf9iE

The result : Fitness becomes part of our enduring culture

You get gym addicts that train hard but don’t necessarily train smart.  They forget about the enjoyment, the connection with one’s inner core and breathing and the need to remain injury-free.  The result is a series of compensations through one-dimensional training methods which they just work around with the help of analgesics.  Few can sustain this especially when conventional training does not teach you the most efficient joint-sparing movement patterns demonstrated by CST head coach Scott Sonnon here

http://www.youtube.com/watch?v=fdWUUVTkQ-E

True the moves are advanced but the application here is for special opps; we can perform simpler versions of these moves with the application being to simply navigate around the workplace or kitchen where a lot of back-pain is experienced.  Had a great time teaching my little pregnant sister how to move around the kitchen of her new home in a more efficient manner to spare her all that pain.

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So as usual I have rambled on in order to open your eyes on what fitness is to me but it all begins with that first step of putting a plan in action.  Have a happy 2013.

Healthy regards

Saaj

Weight Training Basics – The Big Four

Saaj talking

Back again after a prolonged absence with this insight into the basics of weight training.  Thanks to my fitness manager Phil Young, videographer and photographer extraordinaire, we got this video done where I explain the importance of the big four lifts.  This is the foundation of any weights programme and everything else is supplementary.  So let us get into them one by one:

Big Lift Number 1 – BENCH PRESS

Let a teenager loose in the weights area and they just look at the bench press not quite knowing what to do.  Still eager to pop that bench press cherry they will have a go or better still get one of their buddies to show them.  The actual move is quite simple but most people find a way to bench which they find comfortable within thier own mobility constraints.  Hence it is useful to know the optimum position for each and every limb.  I explain where the arms should be and what to focus on, namely the path of the elbows;

– At the bottom of the move the elbows are still pointing downwards.

– For this the forearms must remain vertical

– Therefore your starting hand position is not too narrow or too wide, so pinky roughly on that little marked line on the bar.

Powerlifters tend to widen the hand position in order to complete the move quickly but we want to enforce that limb-to-core-connection which my coach Scott Sonnon calls Shoulder Pack.  So the elbow is never in line with the shoulder but slightly lower.

BP wrongBP correct

The left shows the wide hand position and the right photo (not perfect to my liking) is where I try and emphasise the correct alignment.  The video is a lot clearer.

Big Lift 2 – Overhead Press (OHP)

A very underemphasised move but if we forget muscle groups and think big moves it makes perfect sense to perform an exercise that works the triceps, shoulders, upper-chest, even our core and back-stabilisers.  Of course this is when done properly.  Once again, elbows stab down with forearms vertical.  We limit any lean back and press right above our head.  This helps take the lats to full length and helps us avoid that typical bodybuilder look where the arms are suspended from a compressed shoulder-joint, elbows are permanently fixed a good 30 cm from the body and arms internally rotated.

OHP wrongOHP correct

So the left shows an incorrect lean back while on the right I press right above my head and hold a natural arch which only looks excessive because my lats are quite well-developed.

Big Lift 3 – Deadlift

There are so many versions of this, to the extent that top coaches differ on technique.  I see Poles and Czechs debating the subject.  I just work on technique that recruits the strongest parts of our body in the safest and most efficient manner possible.  There are of course common mistakes which I have been guilty of and there are often mobility constraints.  In fact, 80% of the men deadlifting shouldn’t be without raising the bar on to blocks if you follow the prinicples of leading back expert Stuart McGill because most of you have really bad flexibility.  Plenty of yoga then.  In a nutshell, back needs to be straight throughout.  Heels into the ground, head up to the sky as fast as possible whilst maintaining a straight back.  What’s your maximum? Who gives a shit as long as that form is correct. Ramble over and breath.

DL wrongDL correct

No need to explain the difference but notice that I even look down in order to maintain a straight line from crown-to-tail bone.  Every magazine and demo has head up.  It looks so uncool and constipated!!

BIG LIFT 4 – SQUAT

The one that most of us hate but we have to do it.  It’s not the best leg-exercise in my opinion (for me it is the step-up) but it is by far the best weight-training move as it activates more muscles than any other weights exercise.  However, most people are reliant on their quadricep muscles and this is bad, bad, bad.  Think of abseiling; you have to lower yourself with control.  You’re now controlling the equivalent of your bodyweight so you have to use the extensors in your back and of course your upper hamstrings and glutes.  Likewise you have to get maximum power out of those two muscles in conjunction with the quads on the upward phase.  Distribtuting the weight around the body is the aim here in order to maintain the position of the squat as the ultimate move.

Squat wrongSquat correct

So this is a quick 101 on the big four.  We are always learning.  I myself am travelling to Dublin in 2013 for another workshop on the subject so look out for more on this subject.

So I’ll leave you with the full video

https://www.youtube.com/watch?v=qfTJoYsoVwM

My trip to Tuscany

Now onto why I was really sunning it out in Tuscany.  I am priveleged to be part of something called RMAX International, a ‘Global Peak Performance community of teachers and students’.  Naturally, I am more student than teacher but our founder Scott Sonnon developed a system of training known as Circular Strength Training (CST) which reflects elements of a whole range of other more traditional fitness systems like Yoga, Thai Chi, Russian Sambo, Indian Club Swinging and many others.  As a fitness professional I was getting involved in Clubell training and my search led me to the great man, finding out that a whole set of bodyweight exercises also formed a large part of his training.  I came to realise that there were some UK-based RMAX coaches around so in the summer of 2011 I attended my first CST seminar in Marylebone at Diego Core’s Field and Training Clinic.

In this course I learned what was required of me to become CST certified.  Only 100 repetitions of three exercises known as the ‘TRIAL BY FIRE’

with 15lb clubs.  Check this demo out

http://www.youtube.com/watch?v=cKE1LS930P0

After months of practise I attended the first UK certification in Slough UK, attended by people from all over Europe and beyond at Vik Hothi’s centre IMAS UK.  Thankfully I passed this gruelling fitness test and felt a great sense of honour and achievement.

It was also a great honour to meet Scott Sonnon as well as European head coach Alberto Galazzi

One year on and I have benefitted greatly from being a CST instructor.  I understand human movement so well now and have a good idea on understanding proper human biomechanics. This is particularly important when deciding what kinds of exercises to give to people.  The actual exercise programme resulting from CST is TACFIT where the aim is to condition ourselves physically and mentally for the challenges we face in life.  An integretive programme where there is a lot of emphasis on breathing, recovery and mobility and where the exercises do not comprmise any of the aforementioned, unlike with other systems where the actual exercises can involve a higher than normal level of good mobility which does not suit most 21st century desk-jockeys.

So my journey took me to Florence where there was a convention for all European based instructors.  I was thoroughly impresses by the Italian boys and girls who look very committed and enthusiastic about what we are involved in.  My aim is to now prepare for my Tacfit certification and my CST retesting, hopefully ending with attending the TACFIT bootcamp in Capri this time next year.  I am excited about this journey and know that in following it I can find the fittest version of myself so I invite all readers to do the same.

Tacfit classes are held every week at Diego Core’s Centre the link for which is above (like on his name).  So come along and try something different and do things you never thought you could do.

Tuscany Baby!

If you just want to go for a little weeekend chill, experience a different environment, nice weather and nice food for the weekend, and at minimal cost, this is an ideal place I feel.  Speaking as someone living in the UK, flights are relatively cheap. I got mine for around £100 pounds return on Ryanair, booked four months in advance.  If you decided to leave Friday and return Monday it would be cheaper but then you’d be paying more for accommodation.  As for hotels then on sites like booking.com you will be able to find something decent for 45euros a night.  I stayed in the Holiday Inn in a quiet little suburb called Rovezzano.

Pisa

Flying into Pisa is both cheaper and more convenient.  A bus from here to the city and then into the Square of Miracles is so straightforward and there are always people around to help you.  It’s unbelievable how fast you can leave London and then be standing in front of the leaning tower in a matter of hours.  Just make sure you purchase your ticket at the airport then validate the ticket on the machine once you board the bus.  This leads me to stating that you must ensure you pay for your ticket.  I actually incurred a fine thinking that no inspector would come on a Sunday.  Will never make that mistake again.  Your stop for the piazza dei miracoli is clearly stated and about ten stops from the airport.  This is the view once you enter the square

So the three sites are the Baptistry, cathedral and then the leaning tower.  If you had more of a longer trip then you could take time for a more in-depth guide but if you just want the photo then make it one worthwhile like I did.

Whilst there, you may just want a little snack so I recommend El-salvadore.  Along this road you will see a number of side streets so just before you reach the tower turn right into one of the side streets and grab a panini or pasta with some refreshing coffee.

Once you have seen the main sites you can return to the airport and then make your way to Florence.  The terravision service leaves right from in front of the airport and you can even book your ride from home and pay for it online.  Nevertheless there are always people there ready to take payments for your ticket so you can’t go wrong with terravision.  I found it to be a great service and of great service.

Florence

One hour and you’re in Florence at Stazione Santa Maria Novella.  Hotels here are pricey so I would definitely recommend Rovezzano as a place to stay.  The Holiday Inn is what you’d expect and the breakfast is good, better than what you would get in a HI here, the chocolate croissants are amazing.  Here is the view from Rovezzano

Only problem is that the rovezzano station is in the middle of nowhere so either get the number for a cab firm or use your smart phone to navigate because you will need it.  As for getting there then it is usually platform 14 from the centre, trains bound for Azzero.  The ticket queue is a nightmare so just type in Firenze Rovezzano on the machine and pay up there, it will save you time.

Once you have checked in you hit the city.  For a whirlwind weekend you can cover everything within a couple of hours.  Maybe first enjoy some sunshine next to the cathedral, then at sunset hit the Ponte Vecchio and then go for some authentic food.  You just treat yourself to some ice-cream.  You won’t be able to help yourself once you see this

This was all in one day.  Going back to Rovezzano you may need to take a bus and number 14 is what you want.  It will leave from one of the side entrances of S.M. Novella next to Burger King but remember your ticket.

As for Sunday then I was actually in Florence for a fitness convention which I will talk about in my next post.

Choosing the wrong footwear for spin

Time to eat some humble pie and admit that I was totally wrong in my selection of footwear.  However, the experiment helped me realise that nothing beats investing in cycling shoes so time for me to pull my money out.

With the shoes featured in my previous post the thin sole put me in too much contact with the pedal requiring more force in every stroke.  I was teaching on a Keiser bike and realised that I could not hit 400 watts plus so easily.

The flimsy nature of the footwear meant too much flexion at the toes and I felt the traction at the back of my knee and slightly in my lower back.  Hence, a rigid shoe is better.

A thin shoe will not fit into the pedal cage adequately so the foot is not stable.  Hence, regular sneakers/asics that you use for running are probably better as it is more likely to fit into the cage well.

In any case, normal footwear will not allow you to maximise the use of the ball of your foot as with the pedal clips you have to apply pressure  in the middle of the foot.  With cycling shoes you can apply pressure more at the ball of your foot and this may improve performance greatly.

At least I am happy with the way my new trainers look but after I return from Italy I will look to invest in some cycling shoes and see the difference they make.

Many thanks to Tom Joka and Andrew Frimpong for assisting me with their knowledge on this subject.

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New Spinning Feature: Choosing your footwear

JUST TO CLARIFY THIS IS NOT A HAND-BALANCE BUT A STILL OF ME JUMPING

Anyway, I need to mention that I am not anti-cardio because there are trainers who have a dogmatic anti-cardio stance and state that it creates oxidative stress, leads to ageing, even fat-gain!!!  Check out this article

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx

Now don’t get me wrong, I am almost a Poliquin worshipper and this is a great research-based article.  However, bodytypes play a big part and yes for certain people these points ring true.  Truth is, I have seen people who have done nothing all their lives but cardio and endurance training and they look fantastic for thier age.

So I have started this feature on spinnning as its popularity continues to grow and so it should.  Even the big musclemen are getting involved.  What better way is there to do cardio?

So will start by giving my take on what footwear to use.  Obviously you have your supa-dupa cycling shoes which are very specialist, can be awkward and bloody expensive but probably a good investment.  Here’s a rundown on cycling shoes by a ‘pro’

http://www.youtube.com/watch?v=2U3UKAJZK-k

Most of us however want something a little more conventional and that is fine as all spin bikes have clips on the pedals.  However, the trainers that most of you will have picked up from Niketown or Sports direct probably aren’t the best choice for spin.  In cycling you want to maximise the use of the ball of your foot so like with the spin shoes select a pair of trainers with a pointy toe.  This is what I went for

Yes, I do have good taste 😉 A pointy toe allows one to concentrate the force in the forefoot area.  The second thing I looked for was a thin sole; I felt that a thick sole from regular sneakers just doesn’t give me that feeling of contact with the pedals.  There is also the theory that a thick sole allows energy to get lost and dissipated which may lead to early fatigue (it’s just a theory).

Finally I looked for something light and these are superlight and light means breathable feet.  However, light means flimsy and this is where a debate arises.  I actually prefer flimsy so that my toes can still curl up.  Cycling shoes are rigid on the premise that this will give better support to the foot.  I had a little debate on this issue with my colleague Tom Joka and felt funny about trying to go toe-to-toe against someone with a phD, who recently cycled from Poland to London!!  Still, I teach 5 classes a week and with an intense collection of sprints and climbs I believe that if my feet are kept too rigid for so long and so often my lower legs will not like it and could result in calf strains or ankle sprains (again my opinion).  I have the tightest calfs in the world yet no problems thus far, touch wood, and I always go for flimsy and floppy.  In any case, it is hard to find light and rigid unless it is a proper cycling shoe.

Best thing though, I can wear these trainers casually too so there’s a lighter gym bag, hooray.

Look out for more posts about spinning but if you haven’t already, join the spin revolution.

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IMPORTANT UPDATE

Read my next post ‘Choosing the wrong footwear in spinning’ where I explain how choosing the pumas was totally the wrong choice.  Rigid footwear is what we want not flimsy.

Dean Johnson Personal Trainer from UKFitnessPlus

My Photo

A great post by my friend Dean Johnson regarding the nigh-on useless nature of treadmill addiction.  Your body can only change by making adaptations and adaptations are only made to new stimuli.  Hence the need to vary the training in order to avoid diminishing returns from your workout.  Enjoy the post and follow my buddy on Twitter

@UKFitnessPlus

Why RUNNING truly does ‘suck’ & your SECRET to your Fitness Success?

As a Personal Trainer and Health Coach, I am usually in the gym every day. The one thing I constantly see is men and women running on the treadmills, aka the ‘Hamster Wheel’ and if they’re not running their lives away on that, then they’re on cross trainers or steppers. Those of you who work out in a commercial gym or train in one on a regular basis will know exactly what I’m talking about; we all see it, day in day out.
Now, I’m not suggesting this is a bad thing but as any one actually stopped and asked them the question “Why are you running?” Strange isn’t it??  Should we however, ask the question and the answer came back as “I’m warming up” or “I’m to trying to improve my 5k run” or simply “I just enjoy running” then on some level I can in some way understand their reasons. Although, if they were to reply “I want to lose weight around my stomach” or “I want to lose a few pounds” then running is something you really DO NOT want to do and it’s the last thing you want to do PERIOD!!!
Most people are aware of the difference between a Sprinter and a Marathon runner. Sprinters have a lean ‘toned’ muscular frame and their type of training involves short, sharp high intense bursts of exercise; whereas the majority of Marathon runners have a generally skinny-fat physique and completely avoid weights or any type of strength training and stick to low intensity for longer durations.

Experienced gym users know this yet, still run on the treadmill for endless amounts of time and continue doing so, in hope they will lose fat or ‘drop weight’ thus becoming a lean mean machine or fitness model.
WRONG!!!!
The reality is that running for endless amounts of time will NOT make you ‘lose weight’ or ‘tone’ or ‘trim’ the body. In fact, surprisingly enough people who run or do steady state cardio for long periods of time can actually end up putting on weight, (‘Yes, that’s right’) you will put on weight and I do tell my clients; you need to activate the body in order for it to change, when you run on the treadmill you are sleeping! How can you expect your body to change when you don’t wake it up or activate it? In order for the body to change you need to ‘fire it up’. Now here is the scientific explanation behind it:
If you do steady state cardio for a long duration (15-30minutes) your body releases a hormone known as Cortisol. Cortisol is the stress hormone and activates the ‘fight or flight’ responses within our bodies; during long periods of exercise it uses glucose as a fuel to force the breakdown of our muscle tissue, therefore we can actually lose any muscle which we have. If you suffer from stress on a regular basis and are a regular gym user your body could be in a catabolic state which means a slow metabolic rate and an increase in appetitie. By being in this state of mind your bodies burn less calories, therefore we are wanting more and more food, especially those CARBS, therefore this will lead to even higher stress levels. If all this is going on, the effects of natural hormone production are not able to function properly and this will lead to increased fat, particularly around the stomach area.
Both Men and Women need to do some sort of strength training, whether this is general weight training, Kettlebells or even bodyweight exercises. It should be the main source of your training, not cardio. Strength training does raise your Cortisol levels, however whilst doing so it also raises your Testosterone (hormone responsible for building muscle/burning fat) which counteract the buildup of Cortisol (Remember what I said about activating the bodyJ). The end result is Protein synthesis, increased metabolism and eventually lean muscle gain; with a substantial nutritional support.
Okay, so you have probably heard it all by now I’m sure, all the types of interval training you can do, planks rather than sit ups, squats rather than the leg press machine. I’m here to introduce to you all a new type training known as ‘Cardio Conditioning’. This type of training specifically works on boosting metabolism and releasing your lipolytic hormones (a hormone which helps remove fat).  See below for a sample workout:
Deadlift: 8-10 Repetitions ___kg Ice Skaters: 30 seconds Plank: 30 seconds Sprint: 10 seconds
Repeat x 3
KB Swing: 30 seconds 12kg or 16kg Step Ups: 30 seconds Standing Dumbell Rows: 10R ___kg Leg Changes: 10 seconds
Repeat x 3
Shoulder Press: 10R ___kg Explosive Box Jumps: 10R Sliding Knee Rises: 20 seconds Tuck Jumps: 5R
Repeat x 3
The reason why this type of training works so effectively is simply because it works your entire body, and holds the same benefits you receive from normal Strength Training and Metabolic Resistance Training.  The rest periods are kept to a minimum of 30 seconds and a maximum of 45 seconds and all exercises are executed with high bursts of short, sharp periods. This type of training can be practiced just 3 times a week for no longer than 45 minutes and the remarkable thing about this type of training is after you stop exercising your body can keep burning calories up to 72hours, depending how hard you pushed yourself. This workout is NOT for the weak; if you are serious about losing fat this is the workout for you!

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And let me now add the link to his first You Tube video, also demonstrating a typical workout that is more conducive to enhancing fitness, strengthening and toning
Keep up the good work Deano!