Category Archives: Free Fitness Programs

Learn Proper Boxing Punches to burn calories fast.

Posted by admin admin 8,October 2011 Leave a comment

It’s very important to learn the proper boxing technique to hit the heavy bag or workout mitts.  Always, try to have a qualified boxing trainer show you the right technique to avoid injury and get the most out of your boxing workouts.  Punching the  proper way takes time, especially the hook so take your time and don’t get frustrated.   Check out the basic boxing instruction below to learn and see pro level punching power for women.                                                                                                             

Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.


 

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab     jab/jab/cross    jab,cross 2x       jab/cross/hook/cross 

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.

 

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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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Q & A: I just need to get firmer legs and a tighter butt. How?

Posted by Doug Doug 1,May 2011 Leave a comment

Spot reduction can’t be done with just exercises.  However, thru clean dieting, a good fitness plan, consistency and healthy metabolism a change in a  trouble area can be possible.

For example, Like most women. They want to focus on just legs and butt.  ( I get this question at least 3x per week).  So, depending on their body type, medical history etc… they need to stay consistent on a program that targets these areas.  The fundamentals are the same unless they are genetically gifted and just look at a weight and start transforming…for the majority of women it breaks down to:

  Example of a focus area (leg and butt) training session: Try this out at your own risk.  As you know always seek medical advice before starting any exercise routine. Beginners: perform 15 seconds                     Intermediate: perform 30 seconds                          Fit girl: perform 60 seconds

  • Speed Jump Rope or Jumping Jacks>>
  • High Step ups (2 steps or 12-14inches on same foot, so example: 60 seconds each leg)>>
  • squats with 20 lb medicine ball (deep squats, hold ball with fingers facing up)>>
  • Jumping squats (go half way down, fist under chin, jump up pointing toes as far as you can jump, land on heels and start over)>>
  • Speed Jump Rope or Jumping Jacks

Rest 1 min

  • Skators (low squat position starting with feet together, jump right to left in a speed skating position with slight forward position and emphasizing speed and power of leg)>>
  • lunges (stay on same leg for total time and switch. remember to land on heel and push off heel not toe!)>>
  • jumping split lunges (lunge position. lunge down stationary and as coming up jump up and switch feet to land in a lunge positon with opposite stance. Land soft and squat and power up)>>
  • Speed Jump rope or Jumping jacks>>
  •  birpies ( i call them down ups) with 3 mountain climbers ( so squat, throw hands directly in front of you and throw both feet back almost straight back, don’t throw your hips toward ground in low position to protect back.  Perform 6 mountain climbers fast and repeat exercise).

rest 1 minute

  • Jog 1 mile
  • Sprints: 2 x 25 yds, 2 x 50 yds, 2 x 100 yds
  • Jump rope: 3 minutes
  • Kick boxing:  Front kicks to a heavy bag:  beginner 25 each leg            intermediate: 65 each leg                     fit girl:  100 each leg
  • Jog 1 mile

Put your name and email  to sign up for Free diet and fitness information on the bottom.  Once you do that just send me an email that says you want help with a training session that’s guaranteed to kick your butt.  Note: just let me know at what fitness level you’re at:  1 (not fit) – 10 (super fit).

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Simply Click Here>>>FREE DIET  and start burning calories by tomorrow! 

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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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