You can turn on the television, read a fitness magazine, or search the internet, and you will see that there are numerous ways to lose weight and get fit. All of these programs and routines help you to develop a lean sexy body, lose those extra pounds, and maintain good health. Best of all, these total body workout programs are available on DVD, which in turn, can make our fast paced lifestyle a little easier. It’s very difficult to take time for ourselves with so many activities during the day, and to actually stop by the gym. But most of us can find time to workout at home. All of us have an extra 45 minutes to an hour at home. The gym is the space between the television and the couch. Just switch on your TV and use some good workout DVDs. Gyms and health spas are taking a back seat nowadays. Why? Time is the biggest factor, already mentioned, but there is another factor. When you do get time to stop by the gym, you find yourself lost. What routine should you do? Who’s going to show you the proper form? Or vary your routine to prevent boredom and fitness plateaus? Unless you want to spend extra cash on a personal trainer, a home workout program could be just what you need.

Numerous renown fitness experts have unique ways of keeping workouts interesting with upbeat attitudes and great music, and these experts are making these programs available on DVD. These home based workout routines are growing by leaps and bounds, and are rapidly becoming known as the Next Generation workouts. These total body workout routines will help you burn fat, build muscle, and get that lean sexy body you have always wanted. These routines will set your metabolism on fire, and will trigger your fat burning engines so that you burn an extra 500 calories per day. Most importantly, you will find your metabolism is still burning that stubborn fat even when you are not working out. These new circuit training routines will take your metabolism to all new levels, and you will continually burn fat, even while you sleep. The results will be extreme and best of all; you’ll generally start seeing results within 30 days from the day you begin.

So how do these Next Generation workouts work?

It’s quite simple. These programs are generally divided into three phases to help you build lean sexy muscle with the use of the newest revolutionary circuit training methods. Most home based fitness programs contain numerous workouts to keep the program from getting too boring and stale. The workouts vary as you move through the program and keep you from hitting fitness plateaus. As you move through each phase, you’ll begin to notice big changes in yourself. Slowly but surely, you will see weight disappear. Lean muscle will replace the extra weight you used to have. Your results will continue to improve as each phase of the routine passes. Most popular programs are on average 90 days.

Each program may differ, but a good routine will generally have a structure similar to what follows:

Phase 1: A Burn Phase

The first month is a Burn Phase. In this phase your muscles will be pushed to attain failure in 10-12 reps and will focus on accurate form, which will maintain the effectiveness of the workout. Then the routine changes, you prevent boredom and fitness plateaus as you move to the next phase.

Phase 2: A Push Phase

The second month is the Push Phase. In this phase your muscles will be pushed beyond its comfort zone. The primary focus will be on toning every part of the body one at a time, to strengthen and tone each part. Then guess what? Another change, and another fitness plateau is diverted, as your body continues to push forward to new heights.

Phase 3: A Lean Phase

The last phase is the Lean Phase. During this phase, focus will be placed on every part of the body; the upper, the lower and the core. This phase will be focus on getting you as lean as possible. You have survived the first two months, you have lost weight, you feel great, and you are realizing your fullest potential. This gives you the extra energy to achieve your fitness goals, and have what you have always wanted, to be in great shape and look great.

Health officials predict an epidemic of arthritis looming as the baby boomer generation ages. Although arthritis can ruin the last 10 – 20 years of a persons life, it can start silently at a young age, 30’s 20’s or younger but it in not until you reach your 40’s or 50’s that joints start to make themselves known.

Arthritis involves deterioration of joint cartilage, the rubbery tissue at the ends of bones that allows for smooth movement and shock absorption. When cartilage erodes away, the result is pain, stiffness, loss of motion, and in many cases even disability and dependence on others. Every move you make hinges on healthy joints but when you are inactive you are starving the cartilage in your joints. You need to continually move your joints through a full range of motion so nutrients can be absorbed and waste can be removed.

Researchers speculate that it is not overuse that contributes to arthritis but rather “lack of use”. A sedentary or inactive lifestyle gradually reduces joint range of motion. As the condition progresses debilitating pain leads to an even more sedentary lifestyle. People with this condition are often at an increased risk of developing other significant health problems, such as heart disease or diabetes

Because arthritis is a chronic degenerative disease, people with this condition can become depressed, anxious and develop a poor self-image. Arthritis can also negatively affect posture, balance and coordination and painful joints can make getting a good night’s sleep difficult, if not impossible. A proper exercise program can help manage all of these problems and help to manage stress, which can take its toll on the whole body, including the joints.

For persons afflicted with arthritis, strength training exercise is especially beneficial because it keeps the bones, muscles and joints healthy. Without strength building exercise, the muscles become smaller and weaker and are unable to support the joint properly leading to excessive wear on the cartilage.

The stronger the muscles, tendons and ligaments around the joints, the better they will be able to support and protect those joints, even those that are weak and already damaged from arthritis. Stronger muscles around the joint keep it as flexible as possible stabilizing and cushioning it against trauma and fight the muscle-wasting impact of the disease.

Strength training exercise also positively affects bone mass, helping to reduce the risk of developing osteoporosis, a degenerative bone disease that is often seen in people with arthritis due to their reduced levels of physical activity.

It has long been recognized that exercise can reduce pain, improve physical function, improve muscle strength, and improve quality of life for people with arthritis. Even so, people with arthritis have a much lower rate of participation in vigorous regular exercise than people without arthritis.

It is important to see your health problems as a reason for exercise rather than as a barrier to exercise and get started as soon as possible on your exercise program so that you may enjoy the many activities that our modern world has to offer.

The P90X DVD workout system is one of the hottest selling home exercise systems currently on the market. But at approximately $120 plus equipment costs, it isn’t cheap. Many people who have seen the late night infomercials or read about the P90X workout system online wonder if it is really worth the investment.

Most people who are embarking on a new workout regimen are not doing so for the first time. We have all tried and failed with various programs in the past. That is why something as promising as the P90X training system looks so tempting.

The P90X workout system is a combination of 12 diverse and intense workouts on DVDs, a nutritional plan, an online support forum and a detailed fitness guide. Online reviews and P90X users who have blogged about their progress all showcase striking results using this 90-day workout program.

A very important thing that P90X users overwhelmingly report is that this program is extremely challenging. It is not the best workout for a person who is currently sedentary looking to begin a workout routine. This is for people who have already achieved a moderate level of fitness and are looking to take their bodies to the next level.

So what makes the P90X such a successful workout? Here are a few reasons why this workout program works as well as it does:

Variety

The P90X promotes something they call “muscle confusion.” This is when the body’s muscles are constantly challenged with new moves and routines. A person’s fitness level never plateaus and they are never bored with the workout routine because it is different every day. By combining cardio, strength training, core training and even yoga, every aspect of fitness is covered. This is key because most people quit a workout program because they either get bored with the routine or they stop seeing results.

Nutrition Program

Anyone who has tried to transform their body knows that exercise alone cannot make big enough changes. The key to any successful workout program is pairing intense training with a healthy food plan. The P90X plan comes with comprehensive nutritional guidelines that steer users toward better eating habits. This is key not only for weight loss, but also for nourishing the body properly as it undertakes this intense workout schedule. The nutritional guidelines actually call for an increase in caloric intake to compensate for what is lost during the sessions and also to help build lean muscle mass.

Supplements

Because the P90X workout is so intense, it is often a struggle for users to maintain the proper caloric and protein intake to allow their body to heal in between sessions. That is why they also offer energy bars and drinks to supplement the nutritional program. Used immediately following an intense workout, these products fuel the muscles directly to achieve maximum results.

Customizable

The detailed fitness guide comes with various options for creating a training system to meet any goals. There are ways to customize the DVD’s in order to highlight weight loss in the P90X Lean program and the Double program adds a second hour-long workout to some of the days for added results.

MCITP boot camp classes are for those who want to gain real world skills that are necessary to take your career forward. Becoming a Microsoft Certified IT Professional (MCITP) is sure to highlight your skills in IT with the prospective employers. Just having some knowledge on the Microsoft technologies alone is not sufficient. You should have authorized certification in the skills you have to propel yourself in the global IT industry. Your MCITP certification will fetch you the jobs you have dreamt of anywhere in the globe. On your path to the MCITP certification you will also be completing a few Microsoft Certified Technology Specialist (MCTS) certification. If you are an aspiring professional you can enroll yourself for a MCITP boot camp so that you can equip yourself with the knowledge and experience needed to complete the MCITP certification.

There are many domains in which you can get MCITP certification. MCITP 2008 boot camp for Enterprise Administrator for Windows Server 2008, Project Management, MS Office Project Server 2007, Database Administrator / Developer, Enterprise Support Technician, and Enterprise Messaging Administrator are all available in the industry. The MCITP 2008 boot camp has courses that are created by the experts who have been working in that software for many years. The knowledge they have gained is passed on to the students who have registered for the MCITP 2008 boot camp classes.

After successful completion of a MCITP boot camp you will be able to design, build, deploy, operate and optimize the technologies for a particular job that you do. You will be in a position to make decisions that are critical to the implementation of the systems. The MCITP 2008 boot camp is conducted for a short duration and you will be learning a lot during this short period. In-house boot camps are conducted in some institutions. The MCITP 2008 boot camp costs you a few thousands of dollars but the amount spent on it is worth. Your MCITP boot camp fees include accommodation, food, and the course materials. Most of the MCITP boot camps come as a package where you will get all the facilities needed to successfully complete the MCITP 2008 boot camp. This enables the registrant to focus mainly on the course rather than the accommodation and the food. All of these are taken care of when you register for a MCITP boot camp.

MCITP boot camp is conducted in many cities across the country. Check the websites of the institutions for the camps in your city.

Just turn on the television, read a fitness magazine, or search the internet, and you will see that there are numerous ways to get fit and lose weight.  All of these programs and routines help you to lose those extra pounds, develop a lean sexy body, and maintain good health. Best of all, these total body workout programs are available on DVD, which in turn, can make our fast paced lifestyle a little easier.  It’s too difficult to take time for ourselves with so many activities during the day, and to actually stop by the gym. But most of us can find time to workout at home.  The gym is the space between the television and the couch.  Just switch on your TV and use some good workout DVDs. Gyms and health spas are taking a back seat nowadays.  Why?  Time is the biggest factor, already mentioned, but there is another factor.  When you do get time to stop by the gym, you find yourself lost.  What routine should you do?  Who’s going to show you the proper form? Or vary your routine to prevent boredom and fitness plateaus?  Unless you want to spend extra cash on a personal trainer, a workout program like ChaLEAN Extreme, could be just what you need.

Chalene Johnson is a renowned fitness expert and she is most popular for her Turbo Jam workout series.  Turbo Jam is very popular among men and women, and Chalene has a unique way of keeping the workouts interesting with her upbeat attitude and great music. It’s no surprise that Chalene Johnson has done it again with her newest workout routine, which she says is the Next Generation workout, and she has named it ChaLEAN Extreme.  This total body workout routine will help you burn fat, build muscle, and get that lean sexy body you have always wanted.  This routine will set your metabolism on fire, and will trigger your fat burning engines so that you burn an extra 500 calories per day.  Most importantly, you will find your metabolism is still burning that stubborn fat even when you are not working out.  The new circuit training routine takes your metabolism to an all new level, you will continually burn fat, even while you sleep.  The results will be extreme and best of all; you’ll start seeing results within 30 days from the day you begin.

How ChaLEAN Extreme works?

It’s quite simple. The program has been divided into three phases and Chalene aims to help you build lean sexy muscle with the use of the newest revolutionary circuit training method. There are 18 workouts total and as you go through these workouts, you’ll notice big changes in yourself.  Slowly but surely, you will see weight disappear.  Lean muscle will replace the extra weight you used to have.  And as each phase of the routine passes, your results will continue to improve.  ChaLEAN Extreme is a 90 day program and Chalene promises great results.

The three phases of the program of ChaLEAN Extreme workout includes ‘

Phase 1: Burn Phase

The first month is the Burn Phase. In this phase your muscles will be pushed to attain failure in 10-12 reps and will focus on accurate form, which will maintain the effectiveness of the workout.  Then the routine changes, you prevent boredom and fitness plateaus as you move to the next phase.

Phase 2: Push Phase

The second month is the Push Phase.  In this phase your muscles will be pushed beyond its comfort zone. The primary focus will be on toning every part of the body one by one to strengthen and tone each part.  Then guess what?  Another change, and another fitness plateau is diverted, as your body continues to push forward to new heights.

Phase 3: Lean Phase

The last phase is the Lean Phase. During this phase, concentration will be on every part of the body; the upper, the lower and the core.  This phase will be focus on getting you as lean as possible.  You have survived the first two months, you have lost weight, you feel great, and you are realizing your fullest potential.  This gives you the extra energy to achieve your fitness goals, and have what you have always wanted, to be in great shape and look great.

The ChaLEAN Extreme workout will focus on a total body workout in 90 days.  The effectiveness of this program will be a rival of the very popular and very successful P90X program.  The P90X program has proven its effectiveness, and ChaLEAN Extreme will prove the same.

Cardiovascular disease (coronary heart disease, stroke and blood vessel disease) or CVD is the single leading cause of death in the world. At present the World Health Organization estimates that 16.7 million deaths each are attributed to CVD and this toll is expected to rise to 25 million deaths around the globe by 2020.

CVD is responsible for approximately one half of all deaths and one half of all healthy life years lost making it more deadly that all forms of cancer and the sad part is much of it is premature and preventable.

Your heart is a muscle just like other muscles on your body. You can beef it up and keep it strong and healthy, or you can let it get scrawny, weak and susceptible to disease. The heart is not some mysterious beating organ, but rather a pure, powerhouse muscle that responds to exercise the same way other muscles do.

The cardiovascular (heart/lung) system works together with the muscular system, every muscle you have acts as an auxiliary heart. Healthy muscle tone in other muscles helps keep the blood circulating. Strong abdominal muscles aid the diaphragm in pumping blood to the heart while breathing. Although the heart pumps blood to the muscles, it is the muscles that help the return of blood to the heart. Well-toned leg muscles contract and compress veins and push, or “milk” the blood towards the heart whenever you move your legs.

Give Your Heart a Regular Beating

Scientific research has shown that exercise can slow down our aging clock. While aerobic exercise, such as jogging, cycling or swimming, has many excellent health benefits – it does not make your muscles strong. Strength training is the only exercise that can do this.

Like all muscles, the heart becomes stronger and larger as a result of strength training so it can pump more blood. Since it’s throwing out more blood it doesn’t need to pump as often even when its owner is sleeping or resting. A well-trained heart can be 30 to 40% larger than a normal heart and pump 50% more blood with each beat.

The resting heart rate of those who exercise is also slower because less effort is needed to pump blood, the heart becomes more efficient with less work. If you slow your pulse from 70 to 60 beats per minute you will save over 14,000 heartbeats a day saving wear and tear on the heart and blood vessels. In other words, our heart becomes a more efficient machine producing less beats over a lifetime which correlates with our living a longer life.

A common wish amongst people is to live a long and healthy life. In order for this wish to be successful, exercise is essential. A proper strength training exercise program is recommended 2-3 times per week. The better the condition of your muscles, the more they can help your heart.

If you haven’t exercised before don’t be put off from starting, as soon as you start your risk of cardiovascular problems drops by 25%. This could improve the quality of your life greatly in the latter 10 – 20 years of your life. It could literally save a life – yours!

Bodybuilding goes beyond just lifting weights. A good weight lifting routine has several aspects. When bodybuilding you need to remember proper nutrition, daily cardio exercises, drink plenty of water specially when weight lifting, include plenty of protein in your diet, and remember to take proper rest periods between sets.

Warm-up.

To begin with, a good routine includes a cardio warm-up and light stretching before any weight lifting. A good habit to get into when you are weight lifting is to start with a warm-up version of your core exercise. After doing 5 minutes running, using the treadmill, or some other light cardio exercise, do five sets of increasing weight decreasing reps of the core lift you planned for that day to warm-up that muscle group.

You should start your warm-up sets by lifting 50% of your max weight for 10 repetitions. Increase the weight in the second set to 60% for six reps. Continue increasing weight by 10% as you decrease repetitions. Your fifth set should be slightly less than the weight you will be lifting during your actual workout and should only be done for one rep. This is meant to be a warm-up and should not fatigue your muscles. Lifts during the warm-up should be easy for you.

Don’t Try to do Everything in One Day, Split-up Your Workout.

Good weight lifting routines split your workout up by body parts. To do this you group large muscle groups together, for example; legs and abs on Monday; chest, shoulder and triceps on Wednesday; back, biceps and forearms on Friday. You should workout each muscle group once a week and allow time for muscle repair and muscle growth. Muscle growth does not happen during your workout. Muscles actually repair themselves and increase in mass during rest periods between workouts. When you give your muscles more time between workouts your muscles have more time to repair themselves and increase your muscle mass.

Get the Most Out of Your Workout Daily by Working to Exhaustion.

You build muscles through progression. Progress by starting each workout with five more pounds (or more reps) than you used in last week’s workout. For your weight lifting routine to do your body the most good, you need to work to exhaustion on all sets. Exhaustion is when your muscles can no longer safely perform that lift properly. You should spend about an hour a day and only 3 to 5 days a week lifting. Always use good form. Use slow, steady movements to protect your muscles from injury while lifting.

Reps

If you are using the right amount of weight, you should only be able to do 5-7 reps per set when working on your large muscle groups, 10-12 for small muscle groups. You should hit exhaustion somewhere within that range of reps, if not you didn’t start out with the right amount of weight.

Sets

A good weightlifting routine should include 5-8 sets for large muscle groups and 2-4 sets for small muscle groups. You shouldn’t be spending hours on end working out; a good weight lifting routine only takes an hour of your day. Keep track of what you were able to do this week as this is what you will base next week’s routine on.

Rest Periods Between Sets.

After you have completed each set, you need a rest period. Some people try to limit the rest between each set to a set time, this doesn’t work well. You should rest as long as you need for your muscles to be able to perform the next set safely. Some people might feel rested and ready after 90 seconds while others need a full five minutes, or perhaps even six. The key is to let your body tell you when it is time to move on to the next set. This will keep you from injuring yourself due to exhaustion.

Water

Drinking water is important. You need to wash impurities out of your system as you workout. If you are slightly dehydrated, you will have a drastic drop in muscle strength. Drink enough water before, during, and after your routine to keep your muscles hydrated. This is important if you want to get the most out of your weightlifting efforts

Nutrition.

While diet plays an important role in your overall health, it is important that your muscles have enough calories to burn during your workout. To keep your muscles fed through your workout you should have a high glycemic carbohydrate snack just before your workout. A piece of fruit for example, is a good high glycemic carbohydrate to have before your routine. Including a small amount of protein will help you regulate your blood sugar levels. This should keep you from having your blood sugar levels drop during your workout.

Post Workout Nutrition.

For three hours after your workout, your muscles need to be fed protein and good quality carbohydrates. High glycemic carbohydrates will get into your system faster and are a better choice during this period. A large portion of your day’s caloric intake should be during this time. For your body to build muscle it will need more calories than usual.

Protein.

After your workout, your muscles need protein to rebuild. You need to get protein into your system as quickly as possible. Many bodybuilders like to bring a protein shake or some protein powder and a liquid to mix it with (like orange juice or water) with them to drink right after the workout is over. Whey protein in milk with oatmeal or eggs is another good choice right after your workout. A tuna sandwich with a glass of orange juice, or any good quality lean protein and a high glycemic carbohydrate will work. You want to keep away from fats during the three post workout hours, fats will slow the body’s absorption of the protein and carbohydrates that it needs.

Sample Routines

All sets are done to failure, meaning done until your muscles fail to be able to perform that exercise using proper form. Keep track of what you do each week. You should lift five more pounds weekly. Muscle gain is done by progression; if you cannot progressively increase your weight weekly then you need to increase the number of reps you perform.

Warm-up

- Start with a 5 minute run on the treadmill to get your blood pumping

- Set 1 of main exercise at 50% of weight x 10 reps

- Set 2 of main exercise at 60% weight x 6 reps

- Set 3 of main exercise at 70% weight x 4 reps

- Set 4 of main exercise at 80% weight x 2 reps

- Set 5 of main exercise at 90% weight x 1 rep

Monday (legs and abs)

- Warm-up (see above)

- Squats: 5-7 reps, 5-8 sets

- Leg Curls: 5-7 reps, 5-8 sets

- Calf Raises: 10-12 reps, 2-4 sets

- Abdominal Crunches: 10-12 reps, 2-4 sets

Wednesday (chest, shoulder and triceps)

- Warm-up (see above)

- Flat Barbell Bench Press: 5-7 reps, 5-8 sets

- Incline Dumbbell Press: 5-7 reps, 5-8 sets

- Lateral Raises: 5-7 reps, 2-4 sets

- Barbell Shoulder Press; 5-7 reps, 2-4 sets

- Bench Dips: 5-7 reps, 2-4 sets

- Triceps Pull downs: 5-7 reps, 2-4 sets

Friday (back, biceps and forearms)

- Warm-up (see above)

- Dead lifts: 5-7 reps, 2-4 sets

- Standing Barbell Curls: 5-7 reps, 2-4 sets

- Seated Dumbbell Curls: 5-7 reps, 2-4 sets

- Wrist Curls: 10-12 reps, 2-4 sets

Creating an effective workout schedule can be a daunting task. That is why many people turn to gyms and fitness centers for inspiration. With a roomful of shiny workout equipment and a schedule packed with Pilates, spinning and body pump classes, who can go wrong?

For many, however, a gym membership simply does not work. The monthly membership is too high, the gym is not conveniently located or their daily schedule does not accommodate gym fitness classes. Some gym enthusiasts also find that they want to supplement their gym routines with at home workouts as well. That is when people often turn to DVD sets.

Here are three of the most popular DVD exercise systems, P90X, Hip Hop Abs and Slim in 6 and what makes each of them different.

P90X

P90X is an intense 12 DVD system that incorporates a lot of different exercises like weight training, cardio, yoga and core training to keep muscles from hitting a plateau. The plan also includes a detailed fitness guide that can be customized depending on the user’s fitness goals. For weight loss there is a DVD routine called P90X Lean that is heavier on the cardio. For those looking for extreme intensity, there is P90X Double that adds an extra hour of exercise on to some of the days.

A nutritional guide is the third component that really makes the P90X system different because exercise alone cannot transform a body! The P90X nutritional guidelines don’t focus as much on weight loss as they do on building lean muscle. The recommended caloric intake is proportional to the intense workouts scheduled.

It should be noted that the P90X system is specifically designed for people who have already achieved a moderate level of fitness. It is an extremely intense program that could result in injury for anyone who is currently not active. This system also requires some equipment purchases such as a chin-up bar before beginning.

Hip Hop Abs

Hip Hop Abs is a dance-oriented workout program that focuses on tightening the abs through hip-hop dance moves. This is the perfect workout for people who do not have the patience for regimented crunches, sit-ups and leg lifts. Hip Hop Abs users say they do not even feel like they are exercising. The fast-paced dance moves have participants tilting, twisting and tightening their abs with noticeable results after just a few weeks.

The popularity of Hip Hop Abs made it America’s #1 television workout. The Hip Hop Abs program now features additional DVD sets including the Hip Hop Abs Dance Party series which increases the intensity level of the workouts and the Hip Hop Abs Ultimate Results which sets the intensity bar even higher and includes weighted gloves and a calendar.

The fact that the Hip Hop Abs routines come in various intensity levels means that even a novice exerciser can find their right groove. And don’t be fooled, dance moves may concentrate on the abs region, but with Hip Hop Abs, users will notice weight loss and sculpting all over their body.

Slim in 6

Slim in 6 is a complete diet, nutrition and fitness plan. The three DVD set focuses on cardio with resistance training to build lean muscle mass. It is not necessarily the workouts of Slim in 6 that make the difference. It is the whole package.

The Slim in 6 system provides users with multiple tools for changing their bodies. These include a fitness guide, nutritional guide, motivational calendar and online support forum. Three bonus materials included with the Slim in 6 system are an abs workout, a stretching workout and the 6-Day Express Diet Plan that includes a journal and shopping plan.

What makes Slim in 6 different is that it is truly a whole system, not just a workout. Similar to the P90X but at a lower intensity, Slim in 6 is obviously geared toward those users looking to lose weight and increase muscle tone without bulking up.

All three of these workout plans, the P90X, Hip Hop Abs and Slim in 6, have different things to offer users. P90X is an intense muscle building routine, Hip Hop Abs makes cardio workouts fun and Slim in 6 creates a well-rounded weight loss plan. With successful DVD workouts available such as these, we truly have no excuses anymore!

Alright guys, we’ve decided that it’s time to give up all of our well-guarded secrets and let you in on our top 10 tricks to really make your boot camp training a success.

1.    Get Started Early.

If you’re one of those people that has a tendency to come up with some really great “reasons” (read: excuses to skip out on your boot camp sessions then your best bet is to get started early in the morning.  A recent study showed that people who get their training in first thing in the day are 75% more likely to stick with it and make it part of their routine.

2.    Set Realistic Goals.

How many times have you had such extreme expectations of yourself that feels like you’re always failing and falling short of your goals?  Instead of telling yourself that you need to lose 20 lbs in the next 4 weeks, take a more “realistic approach”? that let’s you feel a sense of satisfaction and accomplishment every time you achieve one of your goals.  Remember, even though boot camp training is intense and can burn over 800 calories (seriously) in a session, you still need to set out milestones that can be reasonably reached and even exceeded.  Make your boot camp training goals S.M.A.R.T. : Specific, Measureable, Attainable, Realistic and Timely.

3.    Get Enough Sleep.

If you’re doing an early-morning boot camp session, it’s important that you get a decent night’s rest before you start training.  Staying up late and then loading up on caffeine and other stimulants in order to boost your energy is a surefire recipe for a burn-out.  Try to get at least 7 to 8 hours of sleep every night and you’ll see a massive increase in your boot camp training results.

4.    Find A Training Partner.

Sadly, we all know how easy it can be to break promises to ourselves, but it’s a lot harder to let someone else down.  Joining a boot camp program with a friend means that you’ll have someone to kick your butt out of bed in the morning when you’re feeling lazy, and to enjoy all those chicken and steamed broccoli dinners.  Which brings us to our next point…

5.    Don’t Sabotage Your Results By Pigging Out!

We know, sometimes you just can’t turn down that piece of cake or that slice of pizza, and there’s nothing wrong with the occasional “cheat meal”?, but just think of that meal as it’s equivalent in burpees, pushups and crunches.  Two slices of pepperoni pizza and a can of coke adds up to over 700 calories!  One weekend of indulging in your cravings can wipe out an entire weeks worth of boot camp training.

6.    Do Extra Cardio.

Living in a city like Victoria, we’re surrounded by endless opportunities to work up a sweat while enjoying the outdoors.  Kayaking, hiking, cycling, jogging, mountain biking… there are so many ways you can burn extra calories every day that don’t involve staring at the wall while running on a treadmill.  Boot camp will fire up your metabolism, but doing that little bit of extra cardio is like throwing gas on the fire.

7.    Stay Off The Scale.

For anyone who’s ever had a few extra pounds, the scale can be as addictive as it is terrifying.  And when you’re trying to lose weight, seeing that dreaded number creeping downwards can be a major source of motivation.  However, what most people don’t realize is that your weight fluctuates by up to 5 lbs every day depending on how much water you’ve had, eating too much salt, hormonal changes or even going to the bathroom!  Our advice is to only weigh yourself once every four weeks, and have faith that your boot camp training (combined with all these other tips!) is going to deliver.

8.    Keep A Training Journal.

By tracking your efforts, you’ve automatically added a level of accountability to your boot camp training that’s guaranteed to improve your results.  Use a medium-sized spiral bound notebook and keep track of your boot camp sessions, extra cardio training, and nutrition and water intake.

9.    Drink More Water!

Get up right now and go drink a glass of water.  Seriously.  Chances are you’re probably not drinking enough, and it’s almost impossible to drink too much.  Staying hydrated will keep your energy levels high, and will increase your strength and endurance by up to 20%.  Don’t believe us?  Try not watering your plants for a few days and see how happy and healthy they look.

10.    Be Consistent.

Showing up only once or twice a week to boot camp is going to get you very minimal, if any, results.  If you haven’ been active in a long time, it can take the body anywhere from 6 to 12 weeks (depending on age and other factors) to adjust to the new stresses your placing on it with your boot camp training.  Make the effort to be there every day and we guarantee you’ll see the stomach-flattening, thigh-toning, butt-firming and body-sculpting results you’re looking for!

Alright guys and gals, there it is.  Take these tips and combine it with any of our boot camp fitness programs here in Victoria and we guarantee you’ll see amazing results!

Training for fat loss has surely evolved over the past decade. For years the first thing most fat loss seekers have done is jump on the treadmill and do hours of endurance training with no results to speak of. In fact, it has been scientifically proven time and time again that aerobic training alone for fat loss just doesn’t work.

So what does work? A combination of total body resistance training workouts and cardio interval training has been proven in both the lab and in the gym to be the ultimate one-two fat burning punch for twice the results in less than half the time when compared to the primitive, outdated aerobic training approach to weight loss.

Now, what exactly is a total body resistance training workout? Well, there are many ways to skin a cat but for our purposes a total body workout means that you have effectively worked you upper body, lower body, and core within the same workout.

Now, am I saying that you need to perform three separate exercises each and every workout to get that total body effect? Not exactly, in fact I am about to share with you today a rather revolutionary approach to fat loss training that truly simplifies the process on the user’s end. Essentially I am going to teach you how to do ONE exercise total body workouts using combination exercises to burn belly fat fast!

A combination exercise is where you take one exercise and combine it with one or more exercises. The whole idea here is to get more muscles involved to burn calories (and fat) in the shortest amount of time possible. After all, the key to any successful fat loss workout is escalating density, or the accumulation of more work in the same amount of time or less from workout to workout. So, total body workouts are great, but why not turbo charge your results by using total body exercises within your total body workouts.

For example, let’s say you are doing a dumbbell lunge to work your lower body. The lunge is a unilateral knee-dominant exercise which when performed correctly dramatically increases single-leg strength and stability and is a key movement pattern to teaching your body how to decelerate or efficiently stop and go on command. Well if you add a dumbbell curl to press at the end of each lunge, you would transform this exercise from a great lower body exercise to an even better TOTAL body exercise by simultaneously involving your upper body. The curl to press is in itself a combination upper body movement that works both pull-push components at the same time. Plus, your core is the link between all integrated upper and lower body movements so any time you perform an upper-lower body combo exercise your core automatically gets called into action. In other words, choose the right exercise and it’s one and your done!

So, now let’s show you how to make use of this single total body exercise for a simple, yet brutally effective five to ten minute fat loss workout:

One Exercise Workout#1- DB Lunge + Curl to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

This is all made possible because each leg gets just enough rest as you alternate legs on each lunge and your upper body gets just enough rest while you reset and perform each lunge before the next curl to press. Plus, you are using the same piece of equipment in one place without the need to move to another exercise or station. Yep, that’s called making the most out of every available second to melt off that ugly, unwanted body fat as quickly and efficiently as possible.

Now, if this sounds easy, let me personally guarantee you that it certainly is not. Many noted fitness professionals like Charles Staley and Alwyn Cosgrove refer to this type of workout as Escalating Density Training (EDT) and have used it with their diverse clientele with great success. Just like every trainer has a different name for every exercise, so do I have a different name for this type of training. I refer to it as Continuous Work because you are literally performing the same total body exercise continuously for 5-10 straight minutes. My many boot camp and corporate clients have a definite love-hate relationship with these workouts. Love because of the intensity and hate… well, because of the intensity!

Here are three more great “One Exercise Workout” examples that you can do anywhere:

One Exercise Workout#2- 1-Arm DB Squat to Press

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#3- 1-Arm DB Swing

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- 1 Round = Perform 10 total reps/side

- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#4- Killer Variation: DB Squat Thrust + Push-up + Core Row + Knee-Ins

- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)

- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized

- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

Well there it is, four great “One Exercise Workouts” involving total body combination exercises that you can do in 5-10 minutes at home or on the road when traveling. Now if you really wanted to ramp up your results with a full 20-minute workout, try selecting two of the total body exercises above and then doing two separate 10-minute workouts or selecting all four of the total body exercises above and then doing four separate 5-minute workouts. And for those of you hardcore lifters, try adding in these short, but sweet 5-10 minute workouts as finishers for a great metabolic boost to end each training session. It will go a long way to helping you stay lean year round.

Crank it!