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A great example of high intensity interval training would be the difference between jogging and sprinting. If you were to jog down the road for 30 seconds, you would barely even start to sweat or breath hard. But, if you sprinted down the street for 30 seconds, you may not even be able to make it. Now, lets take this to a different level.

Do this HIIT workout at home no more than three times per week with at least 24 hours of rest in between HIIT workouts…

Warmup

• Touch Toes – 15 reps (Touch toes quickly, come right back up and repeat)
• Lunges – 10 reps/leg
• Side Lunges – 10 reps each direction
• Butt Kicks – 25 yards
• High Knees – 25 yards
• Arm Circles – 20 reps
• Trunk Twists – 20 reps
• Side Bends – 20 reps

HIIT

1. 30 Seconds jogging
2. 30 Sprinting
3. Repeat 7 times for 8 minutes total

High Intensity Interval Training is not limited to just running of course. You can apply the principles of HIIT to any cardio exercise you perform to greatly increase the benefits of the workout while reducing the time it takes for you to reach your goals. Jumping rope, stair running, and riding bikes are all great exercises with which you can apply the principles of HIIT to maximize the effectiveness of your workouts. One key thing to keep in mind though: Applying HIIT training is usually not as effective when applied to machine workouts because of the inherent limitations of the machines themselves and the difficulty of switching between intensities. It is much easier to just RUN faster than it is to program a machine and wait for it to catch up. The key to HIIT is to switch between intensity levels quickly.

Home weight training is less expensive than what you would spend on a gym membership. At home workouts like the one below are all it takes to start getting back in shape or keep up with your current level of fitness. With home weight training workouts you are provided with exercises that keep it interesting and challenging long after a gym membership is expired.

Burn Fat With This Body Weight Workout

1.  Jump Rope Skips – 120 reps.

2. Explosive push up – As many reps as you can do.

3. Jump Rope Skips – 120 reps.

4. Explosive push up – As many reps as you can do.

5. Chair step ups – 10 reps per leg

6. Lunges – Step forward – 30 reps per leg.

7. Feet elevated push ups – As many reps as you can.

Repeat from the first exercise on more time and record how long it takes to complete them. Try and beat that time next time.

Isopure protein concentrate is a way of making sure that your body has the raw resources that it needs to be able to function properly and build lean muscle. Most isopure protein powder is virtually tasteless and flavorless and several people like to blend it with other foods or beverages in order to be able to ingest it. isopure protein powder can be easily mixed with milk or soy milk to make powerful protein shakes and can come in different flavors to help you enjoy the taste better and still be able to get all of the benefits of isopure protein powder.

You may have not been aware that isopure protein powder comes in different kinds and forms and they are all not alike. It is up to you to decide which one is best for your body, which one tastes the best and which one is the easiest for your body to digest. isopure protein powder is one of the most popular supplements for weight trainers and body builders. A lot of athletes and body builders choose whey isopure protein powder as their favorite source for protein. Whey isopure protein powder is generally one of the easiest to digest of the supplements and is agreeable with most people who try it. Other types of isopure protein powder are casein, soy, salmon, help, egg white and also a cranberry isopure protein powder.

If you are looking for a isopure protein powder that includes a couple different kinds of proteins in it, there are some available that combine different sources such as whey and casein and are very popular because of the way the body digests the protein that is in them and for the taste and texture. If you are prone to having food allergies to certain food like lactose or aspartame, there are soy isopure protein powders and egg white isopure protein powder that are much easier to digest and will not be likely to upset your stomach as ones that have cow milk or lactose as an ingredient.

You may need to try different kinds of isopure protein powder until you find the one that is best suited for you. You may want to try mixing the isopure protein powder with different beverages or making a smoothie with it if you have problems handling the taste. They are available in most health food stores and a lot of grocery stores that carry sport nutrition products. They can range in price greatly, and depending on your individual needs for the isopure protein powder, some may be more affordable than other.

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It also depends on what reason you are taking the isopure protein powder and how much you are consuming every day. If you are taking a isopure protein powder supplement because you are only trying to increase your protein intake without having to consume a lot of protein food, you may want to buy a smaller container of isopure protein powder to ensure that it stays fresh. If you are doing weight training, or preparing for a competition or body building you may want to buy the isopure protein powder in bulk to help you save some money. Most stores carry a variety of sizes and brands of isopure protein powder, and it is advisable to try a small container of one kind first to make sure that it works for you and that you are able to properly digest it. If you are looking for one of the most widely used and available sources of isopure protein powder, whey isopure protein powder is usually available almost everywhere where nutritional supplements are sold, and you are likely to find the most variety with whey protein. It is one of the best sources of protein and comes in different brands and is one of the best ways to directly deliver powerful protein right to the source and help you to build lean muscles without giving you the high fat intake or high calories and cholesterol that you can get from eating other kinds of protein rich foods.

Nature’s Best Perfect Low Carb Isopure contains 50 grams of 100% Ion Exchange Whey Protein Isolate. Any and all impurities typically found in most whey proteins have been removed to provide you with a great tasting, lactose free, fat free, glutamine enriched, state of the art carbohydrate free protein supplement.

Forced reps

Since the “heavy duty” craze emerged, forced reps have become very popular among bodybuilders the world over. The idea of a forced rep is to assist a trainer with a few more reps of  an exercise when he can not continue alone. A few more reps are ’squeezed out’ when a spotter helps lighten the load. Be sure to use an experienced spotter who should relieve you of only 10-15% of the load so you can complete 2-3 more reps before failure. These extra forced reps are crucial to stimulate growth and build muscle which eludes the average gym rat. This is a very intense way of training and can bring remarkable results, but overdoing it will quickly lead to over training and fatigue. Use them occasionally to get past a sticking point in your program. If you recuperate from workouts slowly, get plenty of rest after using forced reps or they will slow your progress and rob you of energy.

Cheat Reps

Although strict reps are recommended, especially for beginners, there are times when a bodybuilder may benefit from “cheating”. This is a way of getting around a weak link in a muscle area, not just a means to increase the weight you’re using. Only cheat to benefit a particular area. An example would be to lean the body backwards to help lift the weight in a standing barbell curl, instead of keeping the torso rigid. A trainer might “cheat” the weight up in order to lower it slowly on the negative part (see Negative), or cheat only for the last few reps to complete the set. Either way, cheat reps should be used to target an area of muscle that doesn’t usually receive any direct resistance, and used sparingly.  “Cheating” is not recommended for multiple joint movements such as a squat, hang clean or bench press.

21 System

Here is an example of the 21 system: using a moderate weight on the shoulder press, perform 7 reps moving the bar through the ‘top half only’ of the movement (from the locked elbow position to 50% of the way down) Then, without stopping, do 7 reps on the lower half of the movement, from the bar almost touching the base of the neck to half way up. Immediately after, perform 7 full reps as you do in a normal shoulder press movement. With a spotter, you could even use a heavier weight for the top half of the movement (7 reps), have him remove some of the weight straight away, before continuing with the second and third phase of the exercise (14 reps). This system can be used for almost all exercises, especially in shoulder, chest, back and arm exercises where it invariably gives good results. Use your head when choosing a weight for this method. This really is a ’shock’ technique and could give you the boost you need.

Pyramid Reps

This method is used extensively by almost every bodybuilder for compound (multi-joint) movements like squats and bench presses. The idea is that, starting with a high rep set, weight is added and reps are reduced for each set as the muscles warm up and fill with blood. When a peak weight is reached (for 4-6 reps) the weight is reduced and reps increased to gain a good pump. This technique works both fast and slow-twitch fibers of the muscle, and can be very effective once mastered. Use it for compound, multi-joint movements like the bench press.

Negative Reps

To perform a negative rep, you raise the weight with help, and lower it by yourself. Let’s look at an example. Take the bench press, with poundage above your normal working weight; a spotter helps you raise the loaded barbell on the ‘positive’ part of a rep. Then you slowly lower the weight on the ‘negative’ part by yourself, resisting gravity on the way down. This technique greatly stresses a muscle group and builds strength, but can quickly lead to fatigue. If you want to ’shock’ the muscles, try negative reps occasionally for maximum intensity.

Burn Reps

The definition of burns is to continue a set with a few partial reps (see below) when full reps can no longer be done. This takes a set to complete failure and causes a painful burning sensation in the worked muscle, caused by a build up of lactic acid. Put the pain out of your mind and push past it, because it’ll be worth it. You will notice a tremendous pump after applying burns and the added stress will stimulate new growth. Burns are used on exercises such as preacher curls, triceps pressdowns, dumbbell flyes, lat pulldowns, calf raises and chest dips.

Partial Reps

As you all know, a strict (complete) rep is performed by working a muscle through a full range of motion. A “partial” rep, on the other hand, is rep where only half the range of motion is worked – the middle part. Take the overhead barbell press. The bar would start from the top of the neck and end before the elbows locked out, only half the range of motion. Partial reps can be used for most exercises, but not all. You can benefit from using this technique as part of your program, as muscle areas will be worked differently, which is what you need to stimulate new growth. Remember to increase the weight with partial reps, as the strongest part of the muscle will be worked.

Isotension

What is isotension ? To perform isotension, the muscles are flexed towards the end of a rep. Tense the muscle area really hard on the last few reps of the set – imagine yourself flexing in front of a mirror. Disregard the weight, it doesn’t matter if your reps are not strict either. Just try to get the muscle severely tensed to the point of cramping. This tensing of the muscle will create visible striations in your form, and brings rapid results if done consistently.

Slo-Mo reps

Slo-Mo reps are performing an exercise in “slow motion”. Why do this ? Firstly, by performing an exercise slowly you cut out the momentum of faster reps, which in turn increases the time-under-load (TUL). It also makes you concentrate more on each rep. The negative (return part) of each rep is also intensified, and this will give you the feeling the reps have been doubled. Try this technique and you’ll see that it really works, but requires discipline to be used for extended periods.

Your clothing should cover as much surface area of your body as possible and protect you from the three major winter elements: cold, wind and precipitation. Instead of wearing one or two pieces of big, bulky clothing, wear three thin layers:

• For the innermost layer, choose a material made from polypropylene or olefin. Both are better at wicking perspiration away from your skin than natural fibers like cotton or wool, which tend to get damp and clammy with sweat.
• The second layer serves as an insulator. A loose, lightweight sweater, sweatshirt, or long-sleeved T-shirt traps warm air generated by your body heat but lets you move without restriction; Gore-Tex works well because it breathes, but natural fibers are also good choices.
• A light, easy-to-open jacket acts as a shield from the wind, rain, and snow. Look for a garment that’s both breathable and waterproof — that is, something that allows your sweat to evaporate yet still prevents outside moisture from seeping through. Gore-Tex and other synthetics are your best bet.

Shed a layer or open up your jacket as soon as you feel too hot so that body heat can escape and air may circulate freely. Keep your legs fully covered, but don’t overdo it. When you exercise, a tremendous amount of blood is shunted to the legs, and their metabolism increases dramatically. Thermal underwear and a pair of tights or sweats are almost always adequate.

Your head and hands are prime frostbite targets, so finish off your outer gear with a hat and mittens. Add a face guard or bandanna if it’s windy. And just because it’s cold out doesn’t mean you can skip the sunblock: You’ll burn just as quickly from the combination of wind and sun reflecting off the snow as you will from a day at the beach.

Weather and terrain are two other winter workout concerns. Always check the weather report before you head out so you don’t get caught in a total whiteout by surprise. It’s a good idea to leave your route and an estimated workout time with someone so they know to look out for you in case of a problem.

You can’t always tell what kind of terrain is underneath snow cover. As a result, if you’re not careful to keep your eyes on the road ahead, you may be surprised by a pothole or slick patch of ice. Icy hills are especially dangerous. Lateral stability on snow, slush, and ice presents real opportunity for injury; you can easily twist an ankle or turn your knee in an attempt to stay upright.

High snowdrifts and unplowed streets require an extra effort too, especially from your buttocks and thigh muscles. Take shorter, quicker strides than normal and hold your arms slightly away from your body to improve balance. Whenever possible, travel along well-worn paths where the snow cover is minimal and you can see what’s coming up. On extremely cold, windy, snowy and icy days, head for the gym.

Original article by: Liz Neporent

In a non-stick skillet or wok, stir-fry the pepper, cucumber, and mushrooms in the lime juice and marmalade at medium-high heat. Do not use oil. Stir-fry for five minutes or until the mushrooms darken in color. Add the curry sauce and chicken to the skillet. Stir to coat chicken and vegetables evenly. (You may also add the jalapeno if you desire a spicier sauce. Press the pepper into the pan while cooking to release the pepper’s juices into the sauce.) Let the sauce and ingredients simmer for five minutes on medium-high, then remove from heat. Serve over steamed jasmine rice.

Comments: No oil or coconut milk, and it still tastes great! (The Sharwood’s curry, however, includes coconut milk in its ingredients, but it must be a low-cal version because Sharwood’s is only 170 cal / 125 mL of sauce.) I recommend baking the chicken breast ahead of time for the healthiest preparation.

It is traditional in Thai cooking to serve cucumber raw on the side or arranged around the plate. My recipe suggests frying the cucumber in the lime juice and marmalade. It is simply a personal preference, and I find it tastes great. Also, you may serve the dish with crushed peanuts on top, but this adds fat, calories and protein (and the chicken breast already provides protein).

Serves 2. Calorie Total Per Serving:

Chicken: 80 cal Curry Sauce: 170 cal (for Sharwood’s) Rice: 150 cal Marmalade: 10 cal Total: 410 cal

Enjoy this easy-to-make, great-tasting, oil-free, low-calorie Thai dinner! It’s guaranteed to please!

Disappointed I started looking at alternative ways to eat, since there won’t be anymore compound, heavy leg workouts.   I ran across the Spartan Diet and haven’t looked back.  The following are the basic principals of the diet.

• The three worst things you can eat are 1. refined sugar 2. white flour 3. hydrogenated/partially hydrogenated vegetable oil.
• Do not eat artificially produced low-fat products
• Do not eat soy products
• Do not eat powdered milk, powdered eggs or protein powder
• Do not eat highly processed fake foods like cookies, cakes, breads, protein bars, pizza, soft drinks etc etc etc
• Eat fresh fruit.  Make it organic whenever possible. Wash commercial fruit well before eating.
• Eat seafood.  Any and all kinds of fish, shell fish and sea creatures.
• Eat meat. Organs as well as muscle meat.  Game animals are best,  Pasture-fed, and free-range are excellent.  Includes beef, game meat, poultry, lamb, pig, etc.
• Animal fats are a valuable food.  DO NOT FEAR ANIMAL FATS.  Use butter, ghee, cream, sour cream, lard, beef fat, egg yolks etc.
• Eat vegetables.  Green leafy vegetables are especially important.
• Properly prepare all grains and use only as a supplement in your diet.
• Use sea salt, raw honey/real maple syrup, vinegar, natural herbs for flavoring.
• Try to eat some part of your animal food as raw. Eggs, milk, fish, very rare beef.
• Eat a good amount of raw food as part of your total diet.  Includes fruits, vegetables and animal foods.

There are no set amounts of different types o food to eat.  Try to eat at least 25-50% of you total volume as fruit.  The rest can be made up of animal foods including as much animal fat as you like, nuts, veggies and supplemented by the grains.

THIS KIND OF DIET WILL NOT MAKE YOU FAT.  It’s the overeating og refined sugars and carbohydrates that packs on the bodyfat.  You will start to lose fat and build muscle and health on the above diet. -Author Anthony Bova

So like I said, I read his e-book and embarked on a journey.  I feel very, very different.  I have totally eliminated all things “soy” from my diet.  This includes soy lechthin, which is a preservative in many food items.  Soy aromatizes testosterone (changes test into estrogen). I feel more assertive and alert.

I’m no longer concerned with a “magic number” for the amount of protein I consume, and I only consume natural animal proteins. Nothing in a bottle, because heat and acids change the molecular structure of powdered protein and Ive found it is not very helpful in muscle gains.  I look different, I feel AWESOME and I highly recommend Anthony Bova’s Spartan Health Regime.   A great deal of my recommendation comes from the dates of his book, 1997.  Long before any craze or movie.  This guy is really a Spartan!

The  traditional process in creating protein powder involves heating the dairy source to extreme temperatures damaging the fatty acids creating cholesterol.  Damaged protein isn’t as helpful as whole proteins, like from beef, chicken or eggs. Protein powders that use heat can have as much as 75mg of cholesterol per serving.  Check your labels and make sure you cholesterol levels are as low as possible.  This may mean shelling out additional cash on a higher quality powder.

There is another option.  A  method of creating protein powder is called hydrolyzation.  This method  uses enzymes or acid to extract the nutrients.   However, it will spike insulin levels and does contain MSG.  Its said that this method extracts protein from less than quality parts of an animal, like the hooves and skin.  The up side is that is has zero cholesterol.

The choice is yours, make it an informed one.

Medical professionals have agreed that the foundation for good health rests in the ability to have a decent mix of proper genetics, consuming a healthy diet, and participating in a good exercise program. Unfortunately, for those who are seeking to shape and tone their body so that it exhibits a high level of strength, there must be some form of body building and even some use of body building supplements in order to achieve the goals that are desired. Accumulating muscle mass is something that is relatively hard to accomplish. It takes a lot of work and dedication. Body building supplements can be extremely beneficial when it comes to strengthening the body and building muscle mass rapidly.

The major benefit for those that engage in male and female body building,  is that these supplements contain the nutrients that are necessary to enhance the ability to perform as an athlete, bo builder and provide strength to the muscles throughout the body. Massive amounts of nutrients are instantly delivered to all of the muscles and tissues throughout the body so that when an individual that takes the body building supplements works out, the workout is completely optimized for physical strength and muscle building. This is one of the many benefits that appeals to most individuals seeking to accumulate strength and tone their body.

Those who are seeking to enhance their overall health, and optimize their overall fitness level find  they can easily achieve their goals by implementing the use of body building supplements. Not only do these supplements assist in building muscle mass, but they also benefit in eliminating body fat and burning calories quickly and efficiently. Many of these supplements also assist the individual in retaining water that is required for ensuring the proper hydration during a physical workout. Those that ingest these products also find that they can work out for longer periods of time due to  an increase in endurance levels.

Original Article by Ranju Kumar