With these 8 steps I can promise my clients 100%, guaranteed success.  No matter what your goal is, No matter what your body type is, No matter what you believe.  I know for a 100% if you truly look into these steps, take them serious and follow them out.  You will have success with your fitness program.  Here are the 8 steps and a basic description of each.

1. Motivators – Why are you here? Why are you going to start a fitness program?
2. Changes – What changes need to be made in your life to make you happy?
3. Assessment – See where you are right now. Weight, body fat and fitness level.
4. Goals – Time to set up a vision of where you want to be.
5. Nutrition – Learn the basics, follow the simple rules
6. Support – Personal & Professional
7. Fitness Program – Set up your workout program
8. Execute & Monitor Progress – X off each day and watch your body transform

About the Author – Robert Gibson has a 4 year Degree in Exercise Science and National Certification from National Academy of Sports Medicine (NASM). Rob has spent most of his life training and playing sports but finds his true calling in helping people change their lives through attaining fitness goals. He is a strong believer in using minimum equipment to get maximum results. Sorry, no fancy machines and expensive equipment here.

“The harder the goal, the harder the challenge.  That’s what makes it fun!”

Rob Operates a Personal Training Business in Ventnor City, NJ.  Feel free to contact him at educatednutrition@yahoo.com or at his website www.newschooltraining.com

What is the Tabata Interval Protocol

Let me make a pretty long and boring story short for you. Dr. Tabata from Japan made a workout for olympic athletes where you work vigorously for 20 seconds and you rest for 10 seconds. That is one Interval. He made the test group perform 7 intervals, with a 5 min warm up and 5 min cool down. (3.5 min workout) 13.5 min total workout, 5 times a week for 6 weeks. These olympic athletes showed an increase in their maximum aerobic capacity (ability to consume oxygen so you can run longer and harder) by 14%. It also improved anaerobic capacity (which measures your speed endurance, or ability to sprint longer) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance (oxygen) athletes and sprinter (glycogen) Athletes. Pretty amazing.

Example Tabata Workout – Work Hard and You will see results

For More Tabata Workouts Click Here

Tabata Interval vs Jogging

Here is how it compares to jogging. A similar test of traditional aerobic training, jogging at 70% of aerobic capacity for 60 min, 5 times a week, 6 weeks (same as tabata intervals) only showed improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Homey say what!?

Why Should I Do the Tabata Protocol

Save Time – 46.5 minutes to be exact Burn more glycogen (sugar in muscle) Burn more Fat (oxygen consumption) Look better faster Actually… let me ask you. Why wouldn’t you do Tabata intervals???

Where can I do Tabatas

The greatest thing about tabata intervals is you can do them with equipment. Like the test, they used bikes and treadmills. But since I am awesome I can give you some other variations that requires no money or equipment:

Equipment needed Tabatas

• Heavy Bag (boxing) – this is my favorite one!
• Rowing Machine – 2nd Fav!
• Jump Rope
• Treadmill
• Stationary Bike
• Elliptical

No Equipment needed Tabatas

• Burpees – #1 Sprint OUTSIDE – yes, put down the xbox, get some fresh air!
• Squat Jumps
• Lunge Jumps
• Push Ups to Pull Ups
• Cherry Pickers

For More Tabata Workouts Click Here

Who can do Tabatas

Well, I would love to say… ANYONE CAN DO THIS! But thats a dirty lie. This test was done on olympic athletes and it improved their stamina in 2 different ways. So don’t think just because these are short workouts, they are easy. Because they are not. I would recommend you ask your doctor first (you know the deal) then start at a beginner level. Here is a beginner, Experienced and Advanced Tabata workout. My books and website have many more Tabata workouts at various levels with various of different exercises if you are interested.

Exercises used here do not need equipment and can be done at home/ anywhere

For More Tabata Workouts Click Here

When Should I do Tabata Intervals Due to the short period of time it takes to perform these workouts and the benefits I know I receive from them. I like to do them right after a muscle building workout. So I feel as if I am doing strength and cardio all in one workout. If I have some extra time during the day to do a second workout Ill throw one in at night too. All you have to tell yourself is…. it is only 4 minutes. I like to do 2 of them… meaning 8 min of total work. But if you are a beginner, these can be a workout it’s self. You just need to realize you are not here to go through the motions, You need to workout as hard and vigorously as you possible can in each 20 second interval.

How do I perform the Tabata Protocol

Above in the yellow blue and red chart are some a great examples of WHAT to do… but HOW you do it is the key. Like I stated above you have to workout as hard as possible, you need to do as many reps as possible in that 20 second time frame. You need to get to a point where your body says stop but your mind wont let it. This is how you get results. Pushing yourself. You will leave the workouts with a sense of accomplishment and elevated confidence. Not to mention one step closer to your dream physic.

Beginner Level – Tabata – Jumping Jacks

For More Tabata Workouts Click Here

Experienced Level – Tabata – Up Downs

For More Tabata Workouts Click Here

Advanced Level – Tabata – Burpees

For More Tabata Workouts Click Here

In this video blog I explain:

• Why we get Fat
• Why Spot training is STUPID!   For Example:  doing crunches to get rid of belly fat
• How are Body is just like a Car
• How everyone has a Six Pack and How to show yours off!

Check it out.  I go over this explaination with new clients all of the time.  It helps them understand why they are doing Total body,  Fat burning workouts. Not Spot Training.  Once you have your body fat low, then you can spot train to increase the size of your desired muscle group.  But if your problem if fat, You need to lose it first, then we will work on looking good for the mirror and ladies.

Listen to Ray Lewis,  Go to the gym to FAIL.  Do not go to the gym and go through the motions and expect to see results!  Just showing up to your workout will not promise progress.

When you workout do NOT be upset or think the weight is too heavy because you didnt get all of the reps!

A lot of times I get this responses after I tell a client good job after performing a set.

Client response:

“yea right you said you wanted me to get 8 reps I only got 7!”  Why am I doing this stupid weight if it is too heavy for me anyway!”

I explain,  Calm down.  (I know they are just upset they didnt get the reps I asked them to get) Just because you didnt get the 8 reps doesnt mean you didnt try. Not only that but that is why we go to the gym.  Crazy as it sounds.  TO FAIL.  thats right.  Fail.  We work our bodys to push it to it’s limits.  If we did not push these limits we would not adapt to heavier weight, more reps, faster recovery meaning we would not get stronger, become more ripped or increase of breathing endurance and heart health.

A sandbag is an excellent tool for performing millions of workouts.  You can fill the sandbag to any weight you desire and continually make it heavier as you get stronger.  It is cheap, easy to make and extremely effective for shedding fat and gaining muscle.  Here is a great clip on how to construct a quality sand bag.  No excuses now!

I am sorry but this guy is such a good actor and funny as hell. Please watch this video and try not to die of  laughter. Ty Bowman knows the secret to getting women lean, defined and hot.

This post is somthing I have to get off my chest.  Everyone says “sugar is so bad for you!”  Some times that may be true.  But there are time when sugar can actually be very good for you.

Only have sugar at these times:

• During intense and Hard training
• After your training with protein for fast recovery

Worst times to have Sugar:

• When you are sitting, watching tv, at your work desk, etc…
• 4 hour prior to bed

The video blog explains this more in depth.  It also explains why complex carbs such as oatmeal are better choices for you during the day.  If you are interested and want to know why. I advise you check it out.

If you have never performed a squat or if squats bother your joints (knees, hips, back). I recommend you perform ball squats. Follow the this video and learn how to properly perform the squats. Do this exercise

16 reps,
2 – 3 sets,
2 times a week,
for 2 weeks.

Top 3 Secrets: Burn Fat and Tone Quick

Forget what you’ve been told. If you want to burn fat and tone up quickly, you need to change your traditional exercise and nutrition plan. Save yourself time and get the results you want. Take a look at the top three mistakes you are probably making and let us fix them!

1. Stop Doing Cardio. Forget about the traditional, old-school way of working out. If you are one of those people who is stuck in a routine, it’s time to get out of it. If you are spending are wasting hours doing cardio then weight training, stop. Research suggests that if you can keep your heart rate up through resistance training, you are going to burn 5 to 10 times the amount of calories you would sticking to your traditional training routine. Engage in circuit training. According to the National Academy of Sports Medicine (NASM), circuit training is one of the most beneficial forms of cardiovascular training. For example, try lungs and jumping jacks, followed by short breaks. You can spend 30 minutes engaging in high intensity circuit training, which combines cardio and resistance training, and see results. Forget about the two hour workout in the gym that is getting you no where.

2.  Stop Using Machines. Sure, machines look great, fancy, and look like they can kill a lot of calories. Next time you go to sit down at a machine, think about it. You are sitting down. You sit down on a couch not when you work out! For example, the shoulder press machine. You are only isolating one muscle group when you use this machine. Get up and do the work. Try combining lunges and curls, lunges and presses, or squats and presses. Using your body requires the use of a lot more muscle groups. For example, squats/presses use six different muscle groups. Imagine the calories you are burning. Using free weights also requires the use of more muscle groups than using machines. Let your body do the work if you want to see results, don’t sit down!

3. Eat 5 Small Meals Per Day. Avoid starving your metabolism. Eating five small meals a day packed with at least 20 grams of protein will keep your metabolism up and the calories burning all day. According to the American College of Sports Medicine, you’ll have more energy, be in a better mood, and less likely to starve yourself or indulge in unhealthy snacks.. Think of your body as a furnace, you wouldn’t overload it so you don’t put the fire out. You give it log by log to keep the fire fueling. Don’t overload your body, eat small meals.

Sources:

NASM Essentials of Personal Fitness Training, 2007, Clark, Lucett, Corn

ACSM fitness book; 2003 American College of Sports Medicine