Category Archives: ATHLETIC CHIC

Tighten up your legs and butt with sprinting and these 3 videos.

Posted by admin admin 31,July 2011 Leave a comment

Get a tighter butter, burn calories, look lean and increase strength by sprinting.  Sprinting is one of the best ways to incinerate calories and boost your metabolism.

…….Eat clean, lean and watch your calories plus add resistance training with lots of intense calorie burning like sprinting.  No magic pills, no wonder miracle.  Just good old sweating and getting real with the fact that becoming lean takes work.

Burning calories (check out my free running program,click here) and eating a natural,low-starch (check out my free diet,click here) will give you fast results to dropping pounds.

Anyhow, here are 3 ways to add sprinting into your workouts.

 

 

Training Session

Exercise Beginner Advanced Fit Chic
Jogging warm up 1 mile 1 mile 1 mile
Speed rope (jump rope) 2 min 3 min 3 min
Stretch 5 min 5 min 5 min
Sprints 70% max 2 x 25 yds 4 x 25 yds 4 x 25 yds
Sprints 90% max 2 x 10 yds 4 x 25 yds 4 x 25 yds
Power jump 5 x to sprint, 90% max 3 x 10 yds 3 x 50 yds 4 x 50 yds
Lying to sprint, 90% max 3 x 10 yds 5 x 10 yds 10 x 10 yds
Speed skate 1 minute 2 minutes 2 minutes
Sprints, 100 % 1 x 50 yds 2 x 100 yds 1 x 100 yds, 2 x 200 yds
power walk or Jog 1 mile 2 miles 4 miles
abs: plank/bicycle/crunches 1 min each 2 x 1 min each 3 x 1 min each

 

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Outside Summer workouts to burn calories and stop workout boredom.

Posted by admin admin 14,July 2011 Leave a comment

I get questions all the time on how to burn lots of calories and change up the typical gym workout. Summer workouts are the best to get outside and burn lots of calories, lose weight and feel great. So, I decided to post some easy fat burning exercise videos for you to add to your workouts. Again, you add these to your workouts. There is equipment needed: ladder and risers. All of these can be found on most sports performance equipment sites. No need to spend alot of money. Just buy a basic piece.              


                                                                                                                                                                                                                             Training Session to Use these Exercises:

Power Walk or Jog 2-5 miles

Video Exercises (ladder) 60 seconds each ladder video

Video Exercise (riser) 5-10 hops right side and left side with 2 foot hops in between, 30 seconds – 2 minutes

Jump Rope 2-3 sets x 3 minutes each set, 30 second or 1 min rest between sets

Push ups 30 seconds-2 minutes

Sprints 2 x 25 yds , 2 x 50 yds, 2 x 100 yds, 1 x 400 yds

Walking Lunges 3 x 25 yds Plank 1-3 minutes

Sit ups 25 – 100

Hopefully, you’ll try this outside summer workout to change up your workout and get fit fast. Let me know how it went and of course always consult your doctor before starting any workout. Performing this and all exercises on Fitbytes.com is at your own risk.

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Short Intense Workouts or Longer Aerobic Workouts to burn fat?

Posted by Doug Doug 17,April 2011 Leave a comment

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Trainers across the country are pushing short/intense training workouts to burn fat.  This is true.  Shorter, more intense workouts do the job of burning fat after the workout at a higher level than longer aerobic type workouts because of the muscle intensity.  However,  performing just short, intensive workouts for women is not the only  way to go unless you want a more muscular look. 

My recommendation is to vary your cardio workouts between short, intense and long/steady cardio sessions.  Perform longer cardio sessions more often than short, intense training unless you’re starving for time.    Example of a program that I’ve given a client  that runs 6 miles effectively.

Monday:   jog 4 miles

Tuesday:  jog 3 miles with rolling hills, 5 x 25 yd sprints (70-90% max), 5 x 50 yd sprints

Wednesday: jog 6 miles

Thursday: cross train (spinning, kick boxing, boxing etc..)

Friday:  treadmill:  warm up 10 minutes, then 20 min jog with 5 x 30 second (every other 2 minutes )sprints returning back to your 75% max speed, followed by 5 x 1 minute jogs at 60% max at incline of 8-12.    Jump rope 2 x 3 min.

Saturday: jog 8 mile

Sunday: Day off Benefits Of Short/Intensive Cardio:

  • Burns fat using glycogen (stored sugar)
  • Increases Cardio Endurance for short burst activity
  • Increases Muscle Fiber i.e. sprinting (FYI; sprinting is one of the best butt firming exercises!)
  • Burns calories quick

Benefits of Longer/Aerobic type Training

  • Boost capillary density and oxygen transport
  • Elevates lung diffusion capacity
  • Uses primarily fat for fuel at one hour as long as its challenging and constant level of heart rate elevation
  • Great for enorphin elevation ( hormones to better your mood)

Summary:  apply both types of cardio training to burn fat.  Eat less.  Stay away from simple sugars, lots of starchy carbs, saturated fats and alcohol. Hope this helps you burn fat. Please throw me a comment below.

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