Articles in Category: Fat Loss

Interval Workouts for Fat Loss

on 09/17/13. Category: Get Fit Healthy Blog, Fat Loss

WORKOUT # 1

“RESISTANCE TRAINING FOR FAT LOSS”

*Equipment Needed: Jump Rope, kettle bell or dumbbell, resistance band, phone timer

Prep Time Reps Rest
Jump Rope 3:30 minutes   0
Cardio Sets Reps Rest
Jumping Jacks 5 12 0
Mountain Climbers 5 12 (6 w/each leg) 0
Strength      
Push-up 5 10 25 sec
Seated band row 5 10 25 sec
Goblet Squat 5 10 25 sec
Hip Bridge 5 10 25 sec
Plank 5 30 sec 25 sec
Finisher Sets Reps Rest
Burpee shoulder taps 2 20 60 sec

WORKOUT # 2

”ROLLING HILLS TREADMILL WORKOUT”

Time MPH Incline
0:00-3:00 3.0 1
3:00-3:30 3.5 2
3:30-4:00 3.5 4
4:00-4:30 3.5 6
4:30-5:00 3.5 7
5:00-6:00 5.0 1
6:00-7:00 4.0 1
7:00-7:30 4.5 2
7:30-8:00 4.5 4
8:00-8:30 4.5 6
8:30-9:00 4.5 7
9:00-10:00 3.5 1
10:00-11:00 6.0 1
11:00-12:00 3.5 1
12:00-12:30 5.0 2
12:30-13:00 5.0 4
13:00-13:30 5.0 6
13:30-14:00 5.0 7
14:00-16:00 3.5 1
16:00-17:00 6.0 1
17:00-20:00 3.5 1

WORKOUT #3

*Appropriate speed for a sprint would be anywhere from 7.0 to 9.0

*Appropriate speed for a walk would be anywhere from 3.0 to 4.0

TREADMILL SPRINT WORKOUT

0:00-5:00 Warm-up/jog
5:00-5:30 Sprint
5:30-6:30 Walk
6:30-7:00 Sprint
7:00-8:00 Walk
8:00-8:30 Sprint
8:30-9:30 Walk
9:30-10:00 Sprint
10:00-11:00 Walk
11:00-11:30 Sprint
11:30-12:30 Walk
12:30-13:00 Sprint
13:00-14:00 Walk
14:00-14:30 Sprint
14:30-15:30 Walk
15:30-16:00 Sprint
16:00-17:00 Walk
17:00-17:30 Sprint
17:30-18:30 Walk
18:30-19:00 Sprint
19:00-20:00 Walk

Use This Protein Powder

Written by Tim Gojich on 04/12/12. Category: Get Fit Healthy Blog, Fat Loss, Breakfast

Use This Protein Powder

All Protein powders are not created equal. Remember it comes from an animal not unlike a piece of meat would. So to think that a hot dog is the same as a grass fed steak would be crazy. Yet, the average person does not make this correlation to powder. Remember, it did not start off as a powder. Whey protein comes from the milk of a cow. If that cow was not fed good nutrition and it was pumped with drugs and hormones, it ends up in your protein powder. You are what you eat applies to everything that you put in your body.

Dr. Mercola talks about this in more detail in the article below. Please take the time to read it and even watch the video. He is selling a product. But, this product for the price can not be beat. This a powder that you can and should put in your body daily. It is good for you and your family. The price is really good when you get 3 at a time. Check with people at boot camp if you do not want to by 3 alone. I will start making a mention of this so that you guys can go in on it together. It ends up being like 40 bucks for a 2lb container. That is a great value.

This protein can be used as your post workout shake and it can be used as a meal replacement. If you are following my X-Treme Fat Loss Diet, use it for post workout and as your first meal with an apple. This is high quality and nutritious, so you can take it every day.

To read more about this protein and to purchase it, follow this link.

http://proteinpowder.mercola.com/pure-protein.html?e_cid=20120412_DNL_art_1


Hydrate for Fat Loss

Written by Tim Gojich on 07/07/11. Category: Get Fit Healthy Blog, Fat Loss, Hydration

Hydrate for Fat Loss

If I told you that I had a new supplement that would do all these things…

1. Get You Stronger
2. Help You Lose Body Fat
3. Increase Energy
4. Cut Down Your Cravings For Sugar and Salty Foods
5. Improve Your Skin
6. Lubricate Your Joints (Which Leads To Less Joint Pain)
7. Boost Your Immune System
8. It is Free or the Cost is as little as 20 cents per bottle.

Would you buy it?

Of course you would. The problem is, most people do not understand the power of being hydrated. They look elsewhere for the “reason” that they are not losing fat and feeling bad. Supplement companies, your friends on social media and trainers will try and sell you the next magic supplement that promises to do all the things I mention above, but with a high cost. In the end, those supplements do not stand a chance to work if you are not drinking water. In fact, if you start to meet your water needs while taking their garbage, you will pee them right down the drain along with your money.
If you are dehydrated, you are not going to be successful on any exercise program. It does not matter how well laid out the program is. Your body will pull back resources to protect you. Our bodies system will not allow us to give an all out effort on anything physical when we need water.
A lot of our programs are based on you giving 80% of your strength for a period of time. If you start your day dehydrated, you are walking into Team Training at 50% at best. It is like walking into the gym with your parking brake on. The result of those efforts will not yield what you could have accomplished by simply being hydrated.
Hopefully I have sold you on water at this point. Maybe even convinced you to stop taking those magic pills. Here is what I recommend:

1. Drink half your bodyweight in ounces of water
2. Drink the amount above, 7 days per week
3. Lay out water bottles that equal your ounces needed the night before
4. Cut down on “other” beverages. This includes coffee, teas, juices, sodas. These drinks will make it tough to meet your needs
5. Use sparkling water whenever you crave carbonation
6. Get in the habit of drinking 6 ounces of water 30 minutes before and after every meal. It aids digestion and helps get your number of ounces up
7. Do not take a break from water. The major “needs” of your body require you to be consistent. If you take just one day off, you will have negative effects. I do not say this to stress you. I mention itso that you understand how important it is to be consistent.

Meet your needs and reach your full potential!

Tim Gojich, CPT