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
Showing posts with label bootcamp. Show all posts
Showing posts with label bootcamp. Show all posts
Monday, May 11, 2009
Monday, November 17, 2008
Holiday Beach Body Boot Camp.....
Starting December 1st will be a special 3 week version of the Next Level Beach Body Boot Camp! It is going to be INTENSE, FUN, and full of Holiday Cheer!
This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!
Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!
If you can't make it, check out the blog and follow along at home with the videos I will be posting!
Yours In Fitness,
Steve Krebs
This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!
Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!
If you can't make it, check out the blog and follow along at home with the videos I will be posting!
Yours In Fitness,
Steve Krebs
Friday, November 14, 2008
Next Level Circuit Training.....
High Intensity Interval Training in a circuit format is the most efficient, effective means of developing a lean, healthy physique. The days of spending hours in the gym are over!
The best way to start this type of training is with the tabata protocol. This protocol uses 20 seconds of work with 10 seconds of rest, for 8 rounds. Beginners should start with body weight movements. Remember, if you cant control your own body weight you have no business adding extra load to your movements!
Here is a circuit workout you can do at home with minimal equipment, and the best part is it can be done in less than 20 minutes! We have seen great success with these types of workouts at the Next Level Beach Body Boot Camp.
Push UP x 20 sec. KB/MB Swing x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Squat x 20 sec. KB/MB Dead Lift x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Mountain Climbers x 20 sec. KB/MB Rows x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Low Abs x 20 sec. Squat x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Complete this circuit, then rest for 3 minutes. Then go through it again! Have a great workout and be on the lookout for the video that shows this awesome fat burning circuit!
Yours In Fitness,
Steve Krebs
www.nxtleveltraining.com
www.nextlevelbeachbodybootcamp.com
The best way to start this type of training is with the tabata protocol. This protocol uses 20 seconds of work with 10 seconds of rest, for 8 rounds. Beginners should start with body weight movements. Remember, if you cant control your own body weight you have no business adding extra load to your movements!
Here is a circuit workout you can do at home with minimal equipment, and the best part is it can be done in less than 20 minutes! We have seen great success with these types of workouts at the Next Level Beach Body Boot Camp.
Push UP x 20 sec. KB/MB Swing x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Squat x 20 sec. KB/MB Dead Lift x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Mountain Climbers x 20 sec. KB/MB Rows x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Low Abs x 20 sec. Squat x 20 sec.
Rest x 10 sec. Rest x 10 sec.
Complete this circuit, then rest for 3 minutes. Then go through it again! Have a great workout and be on the lookout for the video that shows this awesome fat burning circuit!
Yours In Fitness,
Steve Krebs
www.nxtleveltraining.com
www.nextlevelbeachbodybootcamp.com
Tuesday, November 11, 2008
How To Build the Ultimate Next Level Circuit Training Workout For Fat Loss
In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format, A.K.A- Body Building. Basically, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. This form of training is based solely on body building. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most gyms you’ll typically see someone perform three sets of 8-10 reps for let’s say the Bicep Curls. They perform 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then walk back to the curl bar to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 8-10 on Bicep Curls that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises!
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:
Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
Circuits: Alternate between four or more different exercises (MOST EFFECTIVE FOR FAT LOSS)
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 30-10 Five Exercise Circuit: You will alternate between 30 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squats
Exercise#2- Push-Ups
Exercise#3- Mountain Climbers
Exercise#4- KB Swings
Exercise#5- Low Abs
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- MB Squat 2 Press
Exercise#2- Push Up
Exercise#3- Frankenstein Squat
Exercise#4- MB/KB Row
Exercise#5- KB Swing
Here’s a workout video showing you a great circuit you can perform anywhere:
http://www.youtube.com/watch?v=iAqVho-d0D0
I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come!
Next Level Beach Body Boot Camp
www.nextlevelbeachbodybootcamp.com
Yours In Fitness,
Steve Krebs
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most gyms you’ll typically see someone perform three sets of 8-10 reps for let’s say the Bicep Curls. They perform 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then walk back to the curl bar to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 8-10 on Bicep Curls that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises!
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:
Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
Circuits: Alternate between four or more different exercises (MOST EFFECTIVE FOR FAT LOSS)
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 30-10 Five Exercise Circuit: You will alternate between 30 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squats
Exercise#2- Push-Ups
Exercise#3- Mountain Climbers
Exercise#4- KB Swings
Exercise#5- Low Abs
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- MB Squat 2 Press
Exercise#2- Push Up
Exercise#3- Frankenstein Squat
Exercise#4- MB/KB Row
Exercise#5- KB Swing
Here’s a workout video showing you a great circuit you can perform anywhere:
http://www.youtube.com/watch?v=iAqVho-d0D0
I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come!
Next Level Beach Body Boot Camp
www.nextlevelbeachbodybootcamp.com
Yours In Fitness,
Steve Krebs
Subscribe to:
Posts (Atom)
