10 Reasons women get fat

1. They eat a low fat diet thinking fat is horrible and will make them fat.

2. They eat way too many carbs. Carbs will make your butt big and not in a J-Lo good kind of way.

3. They do endless amounts of cardio thinking if they stop they will get fat.

4. The only weights they ever use are the pink 4lb dumbbells in group fitness

5. They think a trip to Starbucks counts as good post workout nutrition.

6. The believe weight training equals bulky muscles and therefore never do it.

7. They don't make time for themselves. They make time for everyone else in their life except them.

8. They eat "healthy" cereal for breakfast and think it is full of nutrients.

9. They underestimate how many calories they eat, and overestimate how many they burn

10. They have a weakness for chocolate and most sweets. Cupcakes ring a bell?

H4 Fat burner #16-Fearsome foursome routine

Love this workout because it involves every aspect you would want in a good workout to lean down or to get into better condition. The resistance training allows you to maintain muscle mass which is key to metabolism. The core work is needed for all because of its importance to the overall body. Weak core, weak body. Finally, the conditioning exercises allow for a high calorie burn in session. I only put 3 separate circuits but you could add a 4th.

After a proper warmup-

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

A1) Upper body pull- Pullup-8reps

A2) Lower body-Split squat with dumbbell-8 reps per side

A3) Conditioning-Jackknives ( burpees )-10 reps

A4) Core-Resistance band chops-15 reps per side

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

B1) Upper body Push-Standing neutral grip dumbbell shoulder press-8 reps

B2) Lower body-Deadlift with barbell-8 reps

B3) Conditioning-Heisman hops-12 per side **

B4) Core-Reverse crunch-10 reps

**To learn how to do the Heisman hops watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

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

C1) Upper body Pull- Reverse grip cable row ( palms up )-10 reps

C2) Lower body-Lateral step up with dumbbell-8 reps per leg

C3) Conditioning-Lateral shuffle-8x ( distance between cones 20 ft ro so ) **

C4) Core-Plank hold for time ( whatever you can do with good form )
**To learn how to do the lateral shuffle watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

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

Done-

Heart 2 Heart-Why your not getting results

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.

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

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

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.

6 more weight loss tips

1. Pay attention to night time snaking-Mindless eating generally happens after dinner. You go sit on the couch and let yourself relax and that is when you tend to grab the chips or candy or some other garbage snack. Your best bet is to not allow yourself to eat after a certain hour. Another option is to eat a small healthy snack like an apple or handful of mixed nuts.

2. Eat protein every meal- Protein is more satisfying than carbs and fat so make sure you are eating it! Getting enough protein ensures you to maintain your muscle which helps you keep a high metabolism. Aim for lean meats, nuts and yogurt.

3. Spice things up- Foods with more spice with add a flavor boost to foods you might call " healthy and tasteless" and will be more satisfying so you don't eat as much.

4. Keep your cabinets stocked with healthy options-If you keep good stuff around odds are you will eat good stuff. Convenience is another big key, so if you have foods that are easy to prepare or easy for you to make you will do better. Here are some things to keep around-

• Fat free popcorn


• Pre-cooked chicken breast


• Containers filled with brown rice


• Whole grain wraps or pitas


• Bags of pre-washed greens


• Frozen veggies

5. Don't cope with stress with food- Sooner or later the time will come when your super stressed and you will want to eat something that will make you feel better. Most likely when you go to de-stress by eating you will grab something that isn't good for you. A better option is to go listen to music, read a book, write in a journal, or exercise!

6. Keep working out hardcore-Don't let the workout get you.....but you attack the workout! Go Dominate!