Lose Fat with Cardio done RIGHT!

Lately everyone has been asking me, "what is the best type of cardio to lose body fat?"

The answer is Interval Cardio Training!

Interval Cardio Next Level Style is set up in "levels", oh yeah! you like that snazzy play on words? I know I'm a genius right? ;-)

By "Levels" I mean timed intervals varying in intensity. The best example would be:

level 1= go 1 minute as hard as you can (on an intensity scale that would = a 9 or 10)
level 2= 1 minute of moderate intensity ( like a 5 or 6 on the same scale)
level 3= 1 minute of light intensity ( 2 or 3 on the scale= walk)

These 3 levels make up a "round", you should begin by doing at least 3-4 rounds.

This brand of cardio training should be done either post-strength training or on your "off" days. By the way you should definitely be strength training total body at least 3 days a week!

Make sure to include a 5 minute steady state warm up before attempting this more difficult cardio routine! Steady state means staying at the same speed and intensity for the entire duration of the warm up.

Next Level Interval Cardio for Fat Loss can be done in a variety of ways, tread mill, eliptical, track, running hills, running sprints, etc. etc. etc.

Follow the Next Level Motto of "break a good sweat every day" and you will find yourself beach ready in no time!

Now lets take your Fat Loss to the NEXT LEVEL!

Yours In Fitness,

Steve

P.S.- Welcome back to all my loyal Boot Camp Veterans! You girls are awesome, keep up the hard work!

welcome to all the new Boot Campers! Follow the meal plan!

Celebrate Women's Health this Month with the Beach Body Boot Camp!

May is National Women's Health Month, what are you doing for yourself this month to get or remain fit?

Do you exercise regularly?

Do you follow a sound nutrition program?

Are you taking Prograde Supplements?

These are questions you should answer yes to across the board!

If you answered NO to any of those questions than you need to make sure that you make a change in the month of May, and continue on with these great healthy habits for the remainder of your lives!

The only thing we truly have in life is our health! Do NOT take your health and fitness for granted. Be there to see your children and their children graduate, get married, etc.

Please do not sell yourselves short!

To help local women get moving I am offering free 1 week unlimited free trials to the premier womens only fat loss boot camp in the State, the Next Level Beach Body Boot Camp.

Call Now to get your free week trial! 315-790-5851

We are also opening up a morning session starting Tuesday May 26th @ 5:30 AM! Spots Limited!

Yours In Fitness,

Steve Krebs

5 Top SECRET Next Level Tips for FAT LOSS!

Hey Everybody,

Summer is approaching fast, that means bikinis and swim trunks! The time to shed that unwanted body fat is NOW! Below I have listed my top 5 tips for fat loss:

1) Eat More! Eating more of the "right" foods can fire up your internal calorie burning "furnace".
Lean Protein and green vegetables should take up the majority of your plate at all meals!

2) No More Cardio! Substitute High Intensity Interval Training for old school "steady state" cardio. H.I.I.T. has been proven to be the most effective protocol for fat loss. For examples of these workouts go to www.nextlevelbeachbodybootcamp.com and watch my videos!

3) Stay Away from the "Machines"! Many health clubs and gyms are full of useless gadgets, and machines. Use your bodyweight, and other tools like kettlebells and dumbells to get the most out of your fat burning workouts.

4) No MORE "Fat Free", "Sugar Free", or "Reduced" foods! Anytime you remove fat, sugar, or calories from a food, they are replaced with "fillers". These preservatives will shut down your fat burning process!

5) Take your Supplements! Everyone should be taking a 100% Organic Multi-Vitamin, fish oil, and a post workout drink. Prograde supplements have a the best line of Organic supplements on the market: www.nextlevel.getprograde.com.

For best results you should aim to put your body in the best state possible by following these tips. For more information or a free 2 week trial to the Next Level Beach Body Boot Camp call 315-790-5851.

Yours In Fitness,

Steve

Get In The Best Shape of Your Life, for the Most Important Day of Your Life!

This program is specifically designed for the bride-to-be who’s looking to maximize her BEACH BODY for the most important day in her life! Not only will this program incinerate body fat from your middle, but it will also build a head-turning pair of toned arms and a breath taking set of defined shoulders, the perfect physical accessories for your strapless or sleeveless dream wedding dress.

My good buddy B.J. Gaddour put together this Bride 2 Be Workout for all you Next Level Beach Body Boot Campers, and all the Brides 2 Be! If you like this workout, then you will love the Next Level Bride 2 Be Boot Camp. The program begins March 23rd and consists of 3 phases:
You GET:
Unlimited Access to Beach Body Boot Camp sessions for 3 phases
2 Semi-Private Personal Training Sessions a week
Closed Door Brides Only Saturday Boot Camp Workouts
Done for you Bride 2 Be Meal Plan
Done for you Cardio Plan
Unlimited Phone & Internet Access to Next Level Trainers
Body Composition Testing, Measurements, & Assessment
And MUCH MORE! Call Now to secure your spot!
Results Guaranteed or your MONEY BACK!
315-790-5851

You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on Monday, Wednesday, and Friday). The beauty behind these whole body workouts is that they use total body exercises that work your arms, legs, and abs at the same time. The result? Maximum fat loss and lean muscle growth so that you both lose inches in AND add definition to all of the right places. Plus I even threw in a bonus cardio interval training workout using that body weight cardio exercises that you can perform at home that is scientifically proven to burn 9x more fat than long, slow, boring cardio. Time to crank it for the big day!
The Official Bridal Fitness Workout
Workout A
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise#
Exercise Name
1)DB Curl + Squat to Press

2)Single-Leg Hip Extension Hold + DB Chest Press Combo

3)DB Swings

4)Single-Leg Wall Sit + DB Curl to Press Combo

5)DB Push-up Rows

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.
Body Weight Cardio Exercise: Stationary Running
For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=OVNRhLV7KEA

The Official Bridal Fitness Workout
Workout B
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.
Exercise#
Exercise Name
1
1-Arm DB Sumo Deadlift + Curl to Press
2
DB Squat Thrust + Push-up
3
DB Alternating Lunges + Curl to Press
4
DB Alternating Single-Leg RDL + Row
5
DB T-Push-ups

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Ice Skater Jumps

For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=ed2jLIYThJg

Thanks a ton B.J.!


Yours In Fitness,

Steve Krebs

If you love the GYM DON'T Read this!

This post is going to piss people off, that is not my intention, but I have to speak the truth!
I remember the days when I used to workout and work at a gym exclusively. I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight room of some sort. Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot in a typical gym for almost 2 years now. After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym:

1)Unused Memberships: Almost 85% of Gym Memberships go UNUSED! Most people end up paying for a year, and don't even go. What a waste of money $$$$$$!

2)The Sheep Mentality: Everybody is doing the same thing. Most men and women are just sheep- slaves to all of the misinformation provided in the form of sensational fitness magazines, infomercials and awful, uneducated meat head trainers. People just go to the gym and do whatever everybody else is doing.

3)Needless Waiting Time for Equipment or Space: I remember when I used to workout at a gym that I would spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete my daily routine.

4)Sickness and Disease: Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic. Most GYMs are filthy! PERIOD.

5)Annoying People: For most people going to the gym isn’t about getting results, it’s about socializing. Many GYMS are used as a singles pick up joint, guys oogling you while you try to work out or vice versa.

6)Expensive Memberships: Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Many GYMs have outdated useless equipement! Are you paying $10-$50 bucks a month to rent a tread mill or eliptical?

7)Useless Equipment: Machines suck- I haven’t used a machine in years. They don’t allow your body to train that way it was designed to move and function and they cause many overuse injuries. If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.

8)Lack of Open Training Space: Idiot club owners focus on all the frills with substance by filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. All you need is space- space to move freely and explore your own body’s capabilities. At Next Level we teach you how to move your body, not MACHINES!

9)Crippling Dependence: I mentioned this earliest- gyms force you to create a dependence on them. So, show yourself that you can get results without the gym. I promise you that the best workouts of your life are waiting for you at Next Level or in new places like a park, beach, hotel room, etc. Step outside of the box!

10)Bad Trainers: When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them. The majority of GYM Trainers are uneducated= no college degree. Just because someone is a body builder does not make them a fitness expert! These are usually the guys that are steroid free NOW. Meaning they got so big by cheating!!!!! i.e. taking roids!
All trainer should have an exercise science/health science background! For more information on what to ask before hiring a personal trainer call 790-5851 or go to www.nxtleveltraining.com and sign up for that free report!


Steve Krebs is a local Utica fitness boot camp instructor and real world fat loss expert. To book him/her to speak at your local company, club, or organization please contact him/her by email at stevenrkrebs@hotmail.com or by phone at 315-790-5851. For a free one-week trial to his beach body boot camp to experience the best personal training Utica please visit www.nextlevelbeachbodybootcamp.com

Workout like a President Today!

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought great change and hope in many. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our country and our world.

Seriously, how can someone handle the stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

Set the tone of your day everyday with a workout, and a positive outlook. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I bring this same intensity and persistence to my business. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. I truly mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!
So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.
And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.
Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

The President’s Day Workout- Obama Style
Perform all strength workouts on Mondays, Wednesdays, and Fridays
Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
Play some hoops anytime you can get

If Obama has five minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.

Valentines Day and Mullets.......

Happy Valentines Day,

This Saturday at 11 A.M. is the Next Level St. Valentines Day Boot Camp Massacre, it's FREE to attend, and it will be alot of FUN and a great Workout!

As for the Mullets..... Click the link below to see what thats all about:

http://www.youtube.com/watch?v=i3_-FpBKdtM


Yours In Fitness,

Steve