Random thoughts.....

• One of my favorite new snack bars is called 18 Rabbits Nibblin' Apricot. They have no added sweeteners or refined sugars and they are a good source of fiber. Sure like any healthy bar they can taste a little dry, but the apricot gives the bar a great flavor. http://www.amazon.com/18-Rabbits-Nibblin-Apricot-1-9-Ounce/dp/B000QV0M1A/ref=sr_1_2?ie=UTF8&qid=1330474925&sr=8-2

• Aerobic training doesn't do much for fat loss. Sure aerobic training should be included in a fast loss program, however it should not be the focal point. Resistance training and intervals should be a larger portion of what you do.

• There is no "secret" to fat loss. Eat right, workout hard as hell and get your sleep. The secret is most are not willing to do these things consistently to get results. Sure some programs are better than others, but there is no magic pill.

• If you are trying to add muscle start doing what Arnold did and work your weak spot first. If you have a weak and underdeveloped back then work the back first thing in your workout. Get your lagging muscles up to speed by emphasizing them first while you have the most energy.
  

• If you read while you workout.......you will never get results. Join a book club. Gym time is not book time, end of story!

• Pushups to me should be a staple of everyone's program but especially women. Great for the core, shoulders, triceps and chest.
  

• Sometimes the easiest way to change your workout is to look at changing your grip. If you always row with your palms down, then switch to palms up. If you press with your palms facing forward, press with your palms facing one another. You get the drift.

• To me the best 3 exercises for your glutes are- 1) glute thrusters 2) high box step ups 3) Donkey kicks
  

H4 Fat Burner- Fearsome foursome routine # 2

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

** You can feel free to replace any exercise with another as long as it matches with the correct movement listed.

A1) Upper body pull-Prone dumbbell row on incline bench ( lie face down on incline bench and row both dumbbells at the same time with your palms facing each other trying to squeeze shoulder blades)-10 reps

A2) Lower body-Sumo squat with dumbbell-10 reps

A3) Conditioning-High knees in place-25 seconds

A4) Core- "V" up-10 reps

Repeat this for 2-4 more rounds depending on your fitness level


B1) Upper body push- Dumbbell bench press -12 reps

B2) Lower body-Rope pull through-10 reps

B3) Conditioning-Mountain climbers-20 seconds

B4) Core-Band chops low to high ( secure the band low and chop upward )-15 reps per side

Repeat this 2-4 more rounds without rest depending on your fitness level


C1) Upper body pull-Pullup with close grip-8 reps

C2) Lower body-Lateral dumbbell lunges-alternating sides for 8 reps per

C3) Conditioning- 4 dot drill ( imagine 4 dots in a square shape on the floor and with your legs together jump to each dot clockwise then counter clockwise-each for 10 each

C4) Core- Bicycle crunch 25 seconds

Repeat this 2-4 more rounds depending on your fitness level

Heart 2 Heart-Why your not getting results

Treadmill free cardio workout

Lets face it doing cardio on the treadmill and bike gets boring after a while. Myself, I hate cardio and I know most of my clients do too. This routine is great because it is different and way more interesting than traditional cardio workouts. This routine can be done anywhere. It can be done at home or even in a hotel room or office.

Set the timer for 25 minutes and see how many complete rounds you can finish. Remember you can take whatever rest you need but try to push yourself. Record how many rounds you get and the next time out you want to top that. Do this workout for a third day and aim to beat the workout before.

1) High knees in place-30 sec
2) Jumping jacks-30 reps
3) Squat and kick-10 reps each leg
4) Back kick-10 reps each leg
5) Surfer get-ups-5 reps each side
6) Heisman hops-10 reps each leg
7) Jacknives-10 reps
8) Lateral shuffle-8 reps ( there and back equals 1 )

Random thoughts

• There are a bunch of programs that work for a while but then eventually everything becomes stale. You need to make sure you are changing your workouts. Change exercises, programs, and methods.

• If your trying to get faster then work your hamstrings and glutes. If your trying to better your vertical then work on your quads.
  

• I love beets. They are low in calories and fat, but are high in fiber and vitamins and minerals. So Eat some!
  

• If you have no specific training goal in mind try to mix up your routine every4-6 weeks. Do weeks of strength, metabolic ( fat loss ) and hypertrophy to get the benefits of every type of training.

• Plyometric training and lifting with heavy heavy loads is hard on your central nervous system and can really beat down your body. Limit these types of workouts to 1-2x a week.
  

Shaking some boredom from todays workout...........

Don't do your normal boring regular old routine today. Instead I want you to scrap whatever workout you were going to do and change things up. We all like to be in a routine in life and it just so happens the same holds true in the gym. Lets face it you start to do what is comfortable and next thing you know you never take that step outside your comfort zone. Maybe you are not even excited for today's workout, maybe you are even dreading it because of the monotony of the whole thing. Below I have given some ideas for you on how to change your workout for today. Who knows maybe a change will do you good.

A) If you usually do splits like back/biceps..or chest/triceps

TRY-Doing back/chest or back/triceps

** Note that doing body part splits is best suited for those looking to gain muscle mass.

B) If you do a certain exercise and or muscle group at the end of the workout


TRY-Doing that at the beginning when fresh and you will see better performance.

C) If you never do supersets or compound sets

TRY-Using both in your workout to amp up the intensity

Superset example- Dumbbell row with squat

Compound set example- Dumbbell chest press with barbell chest press

D) You do nothing but high reps

TRY-Doing nothing but low reps and heavy weight. You will stimulate new muscle and and challenge the body in a new way. Sometimes it feels good to get a heavy day in.

E) You do a low amount of sets.....say 3 sets of 8

TRY-Increasing training volume by doing more sets.....try 6 sets of 8 ( of course you might need to cut down the weight towards the end )

F) You run then lift weights

TRY-Hitting the weights first so you are not maximal strength and then hit your cardio for a brief 10-15 min interval session. This will be more effective and help you potentially burn more fat in your cardio session than carbs.

G) You don't actually workout hard

TRY-Working hard for once and see how much potential you are missing out on!

H) You workout for hours upon hours

TRY-Getting out of the gym within 45min. Cut down on the rest time and pick exercises that hit more muscle fibers and stimulate more growth in less time. Examples are variations of the squat, deadlift, presses and pullups and rows.

Now make it happen and do this today!

Go Dominate

8 Effective ways to boost your metabolism!

1) Add some lean muscle-Muscle is active tissue and those with lean muscle mass burn more calories throughout the day.

2) Drink cold water- By having cold water your body will have to work extra to heat it up.

3) Eat the following-Calcium, curry, green tea, grapefruit, oatmeal, coffee, almonds, blueberries, ginger, beans and cinnamon have all been linked to improve metabolism.

4) Lower the temperature in your home or apartment-Your body will need to work harder to maintain its internal temperature.

5) Watch your alcohol-Alcohol limits your body's ability to burn fat.

6) Do interval based cardio-Just like weight training you will burn more calories and boost your metabolism.

7) Eat when you wake up-Research shows you eat breakfast and you will eat less and burn more.

8) Morning quick jolt-Try waking up and doing 25 jumping jacks and 25 jackkives ( burpees ) before you head out the door just to get your metabolism jacked up.

Burn calories with this giant set

A giant set is exactly what it sounds like....its a bunch of exercises set up circuit style. This routine can be your entire workout if you do enough rounds or you can use it as part of your workout. The main focus here is lower body work and pulls. We are focusing on very metabolic lower body based exercises and pulling exercises since most people over work themselves on pushing exercises.

Round 1- All leg exercises are done for 12 reps, all pulling exercises are done for 25 reps

A1) Ball squat and slam ( squat with the med ball and then slam once you return from the squat..if you don't have med ball just do speed squats while holding a dumbbell )

A2) Band row with palms down ( move fast using a red or blue band )

A3) Drop down reverse lunges ( use a small step and start by standing on the step with both legs...step backwards and into a reverse lunge position and then bring the leg back onto the step...alternate legs....12 reps per side )

A4) Band row with palms up

A5) Deadlift with dumbbells

A6) Band row with palms facing each other

A7) Squat and press with dumbbells ( speed here! Focus on lighter weight and pressing the dumbbells as you come up...it is one movement )

Rest 30 seconds only.....then round 2 you jump to 14 reps on all the leg exercises. After doing another round rest 2 minutes and repeat the whole sequence again starting with round 1 for 12 reps on the lower body...rest 30 seconds then do round 2 for 14 reps.

Body Composition Series # 2

Another full body workout to decrease body fat and increase lean muscle muscle mass.

A1) One arm row dumbbell-12 reps each arm

A2) Jacknives-10 reps

*Repeat this without rest for 4-5 rounds

B1) Neutral grip shoulder press with dumbbells ( palms face each other on the press )-12 reps

B2) Step up with dumbbell ( medium step..do all one leg before switching )-8 reps per side

* Repeat this without rest for 4-5 rounds

C1) Pullup ( medium grip )10 reps

C2) Deadlift with barbell-6 reps
*Repeat this without rest for 4-5 rounds

** This is tough combo due to grip fatigue

D1) Tricep close grip barbell press-12 reps

D2) Lateral dumbbell lunge ( alternate sides )-8 reps per side

* Repeat this without rest for 4-5 rounds

E1) Standing bicep curl with barbell-10 reps

E2) Ball slams-12 reps

*Repeat this without rest for 4-5 rounds

Now do 3 of your favorite core exercises without rest and repeat it for 3 rounds

Deja Vu fat burning workout-#2

A1)Chest press with dumbbells-15 reps
A2)Dumbbell sumo squat-12 reps
*Do this for 4 rounds before going into B1/B2

B1)One arm dumbbell row-15 reps each
B2)barbell deadlift-8 reps each http://www.youtube.com/watch?v=Syt7A23YnpA
* Do this for 4 rounds

Now go back and do one round of A1&A2 combo and then right into one round of B1&B2

Rest 1-2min

C1) dumbbell seated overhead extension-12 reps http://www.youtube.com/watch?v=YbX7Wd8jQ-Q
C2) goblet squat with dumbbell-12 reps http://www.youtube.com/watch?v=k19eAnKHA5g
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2

D1) Dumbbell bent over double row-15 reps ( move quick ) http://www.youtube.com/watch?v=1DvyD1_Ahss
D2) Jackknives ( burpees )-8 reps http://www.youtube.com/watch?v=c_Dq_NCzj8M
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2

Rest 1-2 minutes

E1) Lateral dumbbell shoulder raises-12 reps
E2) Lateral hops-10 reps each side http://www.youtube.com/watch?v=zQyoJU9QP6Y&feature=related
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2 and then right into one round of E1&E2

More weight loss tips

• Eat a small salad or a vegetable based soup ( non cream based of course ) before eating dinner. These foods are low in calories and high in water content therefore will fill you up.

• Snack on non starchy vegetables like carrots, bell peppers, celery and cucumbers, all which are high in water content and low in calories.

• Drink water all day and before meals

• If you feel like eating sweets ( chocolate in particular ), go out of the house and take a quick 10-15 minute walk. Some studies have shown that this has reduced cravings. If anything you just end up burning some extra calories.

• Commit yourself completely. Go all in!

• Every bite counts. Avoid nibbling on foods because in the end those calories will add up.

• Say no to sugars

• Be aware of food labels and read them

Deja Vu fat burning workout

Here is one of my Deja Vu workout routines which is great way to shock your body into new changes. The name comes from the fact that you will go back to every exercise throughout the entire workout therefore getting that deja vu feeling. The idea of this workout is to get a high volume of work while moving at a high pace. I have had great success with this workout with my weight loss clients and those just looking to drop body fat.

A1)Lateral plyo pushup-6 each direction http://www.youtube.com/watch?v=ohq6ql0YYSk
A2)Dumbbell sumo squat-12 reps
*Do this for 4 rounds

B1)One arm dumbbell row-15 reps each
B2)Alternate split squat-6 reps each http://www.youtube.com/watch?v=tslt-QLh0fk&feature=related
* Do this for 4 rounds

Now go back and do one round of A1&A2 combo and then right into one round of B1&B2

Rest 1-2min or as little as possible

C1) dumbbell seated overhead extension-12 reps http://www.youtube.com/watch?v=YbX7Wd8jQ-Q
C2) tuck jumps-8 reps http://www.youtube.com/watch?v=JlI_oY2Qmro
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2

D1) Dumbbell bent over double row-15 reps ( move quick ) http://www.youtube.com/watch?v=1DvyD1_Ahss
D2) Lateral hops-10 reps each side http://www.youtube.com/watch?v=zQyoJU9QP6Y&feature=related
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2

Rest 1-2 minutes or as little as possible

E1) Lateral dumbbell shoulder raises-12 reps
E2) jump squats-10 reps http://www.youtube.com/watch?v=cpxEwikRndQ
* Do this for 4 rounds

Now go back and do one round of A1&A2....then right into one round of B1&B2 and then right into one round of C1&C2 and then right into one round of D1&D2 and then right into one round of E1&E2

Finished!

A change would do you good.....

Most of us fall into a comfort zone with the workouts and exercises we do, heck really everything we do in life becomes a routine. In order to get the best results you need to be mixing things up. Below I have given some examples of common sticking points and a new alternative to make things better.

1) You do the same 45 minutes treadmill run/walk for your cardio. **Talk about boring and not effective! Who wants to run on a treadmill that long anyway....I know I don't.

CHANGE TO: Intervals on the bike 3 minute warm-up 1 minute work ( fast as you can ) / 1 minute rest ( slow ) x 8 rounds=16 minutes of work 3 minute cool down Finish some ball slams for 4 rounds 15 slams If done hard enough 16 minutes of intervals should wipe you out

2) You cant get your triceps to grow because you do nothing but pushdowns. ** Maximize your fiber recruitment by doing an exercise in which a greater load can be used.

CHANGE TO: Close Grip barbell presses Do 4-6 weeks of close grip presses on your tricep days and watch them grow! Do 5-6 sets of 10 reps

3) Your legs aren't growing with your usual low-mid rep leg routine. ** Switch to high reps with high weight. This is brutal but you will get a ton of new growth.

CHANGE TO: Leg press with high reps 3 sets of 25-30 reps

4) Your bored with your weight loss workout. ** Here is a unique set-up.

CHANGE TO: My Deja vu style routine

A1) Pushups 8 reps ( if your strong do 15 )
A2) Lateral shuffle with cones ( put cones about 30 feet apart ) go there and back 5 times

* Repeat this 4 rounds

GO RIGHT INTO NEXT GROUP

B1) Two arm bent over dumbbell row-12 reps
B2) Jackknives ( burpees ) -6 reps
* Repeat this 5 rounds

Go RIGHT BACK AND DO 1 ROUND OF A1/A2 AND THEN ONE ROUND OF B1/B2 AGAIN

Rest 2 min

C1) Lying tricep extensions with barbell-12 reps
C2) Lateral hops-back and forth equals 1, do 10 reps
* Repeat this for 5 rounds

GO RIGHT BACK AND DO 1 ROUND OF A1/A2.....B1/B2.....C1/C2. THEN MOVE INTO THE NEXT GROUP

D1) Pulldown/or Pullup- 8 reps
D2) Squat jumps-8 reps
* Repeat this for 5 rounds

GO RIGHT BACK AND DO 1 ROUND OF A1/A2.......B1/B2.....C1/C2......D1/D2. Done!


4) You need to improve your core ** Don't always wait til the end of your workout to do your core work.

CHANGE TO: Doing your core work at the beginning of the workout while you have the most energy. By doing this you wont have the tendency to cheat and head out of the gym early while doing minimal core work.

H4 Fat burner #15- Cardio meets resistance

Some people will split their workouts and do weight training first then go and do their cardio or vice versa. This routine blends both of the two into one workout.

Core-Pick two of your favorite core exercises and do 3 rounds of each. The start right into the rest of the routine.

Row with cable machine-15 reps
SUPERSET WITH
Bike ( any bike in your gym works )-40 seconds as fast as possible

*Repeat this 2 rounds before moving right into the next combo

Rest 1 minute

Standing dumbbell shoulder press-15 reps
SUPERSET WITH
Bike-30 seconds as fast as possible

* Repeat this 2 rounds before moving on

Rest 1 minute

Bent over row with barbell ( rest your head on a bench if need be )-20reps SUPERSET WITH

Jackknives ( burpees)-10 reps

*Repeat this 2 rounds before moving right into the next combo

Rest 1 minute

Tricep close grip press with barbell ( arms tight to your sides and pushing with your triceps using a grip about 8 inches wide )-15 reps SUPERSET WITH

High knees-30 seconds worth

* Repeat this 2 rounds before resting

Core-Pick two of your favorite exercises and do 3 rounds of each exercise

Cardio SUCKS-Time for you and the treadmill to breakup

Yes I said it! Cardio just sucks. I don't like to do it, and I don't think its the best thing to do with your time and I am not alone. When you ask someone who wants to drop weight what they plan to do it almost always involves doing endless amounts of cardio. This is WRONG! Sure doing cardio will help you lose weight, just not much of it will be fat. Recently there has been strong research based evidence that doing metabolic resistance training is the best. I currently train all my clients who are trying to tone and lose weight with this method. What am I talking about when I say metabolic resistance training? This just means doing resistance training at a high tempo in which you combine both the benefits of weight training and cardio . Think of it as a two in one. Below are some of the benefits of training like this:

• Higher calorie burn




• Stimulate more muscle, therefore helping to hold onto lean muscle mass




• Increased EPOC-which means you will keep burning calories hours after you exercise

So an example set up might be doing a chest exercise followed by a back exercise. You could also do a leg exercise followed by a upper body exercise. This way you can work one area of the body while another rests. This setup allows you to move quicker, rest less and get better results. The best thing is you can do this type of training with any equipment. Bands, TRX, Barbells, dumbbells, kettlebells and much more.

There is no reason why you shouldn't be setting up your workouts like this. If you want the best way to reach your goal of losing weight and toning up then why wouldn't you be doing this! I am not here to tell you to never do cardio but I am simply telling you there are other m0re effective methods. Down with cardio...... Go Dominate!

Snow day!!!

It snowed like crazy yesterday in Chicago and has continued to do so today. Despite living in a city that sees bad weather like 70 percent of year people for some reason freaked out over this storm. I must say that the combination of thunder, lighting and snow is crazy but it was not the end of the world like the Chicago media made it seem to be. Watching the news it seems there is bad weather all over the country the last couple of days even in Dallas for the Super Bowl. Many people are not going to work and school and will have plenty of free time sitting at home. So I thought this would be a perfect time to suggest some things to do while bumming around the house.

1. Try and stack up against a Navy Seal. See how many pushups you can do in 2 minutes. Minimum would be 42 pushups, but the average would be 100. Make sure you have proper form. Challenge yourself!

2. Quick blast routine:
Minute 1-2: Some form of cardio like jump rope, running the stairs or running in place
Minute 3-4: As many pushups as you can
Minute 5-6: Stairs, jump rope or running in place again
Minute 7-8: Squats as fast as you can
Minute 9-10: Back to the cardio....but this time try and do as much as possible!

3. List your goals. List both short-term and long-term goals. Then re-evaluate your current workout routine. Are you getting the results you want with what you are doing?

4. Go outside and shovel. Great for the core, shoulders, back and legs.

5. Quick combo routine:
Use something that resembles a dumbbell like a gallon of milk- do 15 reps of one arm rows then immediately do 10 jackknives ( burpees ) and repeat this for 6 rounds.

6. Cook! Now is your chance to make a good meal and prep the rest of the weeks meals.

7. Checkout this motivational video. Its about being a champion. Not just for sport but for life. If this doesn't get you pumped then I don't know what will.
http://www.youtube.com/watch?v=OtAdneAfzcc

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps


Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps

Random thoughts.......

• No matter male or female, no matter how big or small, no matter how old or young......everyone should be able to do at least 1 solid pushup and pullup/and or chinup

• Drink your green tea- it has been show to help burn fat and boost metabolism, help lower cholesterol and fight cancer!

• There is no " best " time to workout. Find a time that works for you and go dominate!

• If you want thin legs-do cardio. If you want toned and shapely legs-do weights. If you want the best of both worlds-do both cardio and weights.

• Use a workout partner if you can. You can help motivate one another and keep each other accountable. Plus its a fact that people perform better around others.

• Workout like crazy and with the best routine known, but then you don't eat properly, well you can forget about getting results.

New Year, New You!- 3 routines to try

The New Year is here yet again, and it is time for you to get back on track and start dominating again! Below I have given you different routines that I would not recommend for the beginner. If you are starting back into working out for the first time in a long time this new year then these workouts are not for you at this point in time. If you just need a jolt of freshness and new energy in the form of a badass workout then these are for you.

Workout # 1-For the guy who wants a bigger chest and back

PUSH AND PULL COMBO

Dumbbell chest press-1@ 6 reps ( heavy weight )

DROPSET INTO

Dumbbell chest press-1@ 20 reps ( use 50% lighter weight than you did for 6 reps )

Rest 2 min and repeat 2-3 more times

Incline barbell bench press-1@ 10 reps

Rest 1 min and repeat 4-5 more times

One arm dumbbell row-1@ 10 reps ( pause the weight on the ground for 1 second before driving up)

SUPERSET

Seated cable row-1@ 10 reps

Rest 90 seconds and repeat 2-3 more times

Straight arm pulldowns-1@ 12 reps

DROPSET INTO

Straight arm pulldowns-1@ Failure ( use 20-30lbs less than you did for 12 reps )

Rest 90 seconds and repeat 2-3 more times

Seated cable row-1@ 5 reps ( pause for 3 seconds and hold on each rep trying to squeeze your shoulder blades)

Rest 1 min and repeat 2-3 more times

Done.

____________________________________________________

Workout # 2- For the individual who is looking to trim up

Metabolic calorie burner

A1)Pullups ( use assisted machine if needed )-8 reps

SUPERSET

A2)Lateral step ups with dumbbells -15 reps each leg

Do 2 rounds without resting. After 2 rounds go right into the below combo.

B1) Standing barbell shoulder press-8 reps

SUPERSET

B2) Deadlift-8 reps

Do 2 rounds without rest. After 2 rounds Rest for 2 minutes and then start all over again with the A combo for 2 rounds and then going right into the B combo for 2 rounds before you are done.

C1) Decline dumbbell row-12 reps each

http://www.youtube.com/user/H4training#p/u/7/DxiJGMnyzKw

SUPERSET

C2) Alternating reverse lunges ( focus on speed....no weight needed)-15 reps each leg

Do 2 rounds without rest. After 2 rounds move onto the below combo.

D1) Dips-8 reps

SUPERSET

D2) Lateral band chops-15 reps each side

http://www.youtube.com/user/H4training#p/u/18/RX-_yvo7Ez8

Do 2 rounds without rest. After 2 rounds rest for 2 minutes before starting back over with the C combo for 2 rounds and then back to the D combo for 2.

Finish with:

Bike- 30 seconds full speed ( fast!!!!!!!!!!!!!!! ) and then go slow ( "rest" ) for 30 seconds.....repeat this 4 times.

After finishing the bike do:

Ball slams- 15 reps as hard as you can! Rest 30 seconds between sets...do 3 sets

Done.

_____________________________________________________

Workout # 3- For the ladies looking to lean and firm the legs

Leg sculptor workouts

Leg circuit NK style-http://www.youtube.com/user/H4training#p/u/19/w12FIe_cLaI

Leg circuit for the butt-http://www.youtube.com/user/H4training#p/u/4/4EWjX7IvZRc

Glute medius work ( butt, hips )-http://www.youtube.com/user/H4training#p/u/1/5nAm-VuFl58

Enjoy! Go Dominate.

The New Year is almost here- 3 Ways to burn more calories

1. Do something during your work day- Most people sit all day at work and burn very little calories. Take the stairs more often, or take the long way around the office to drop off that report. You should also get up every now and then to avoid getting tight in your low back and hip flexors. Simply standing up and walking around for 2 minutes helps.

2. Lift rapidly-Lower your weights under control, and then move them up as fast as possible! This will allow you to recruit more muscle fibers and therefore burn more calories!

3. Eat protein with every meal- The thermogenic effect of absorbing/digesting protein is higher than any other macronutrient like fat or carbs. This means it takes more energy/calories to process protein.