Thursday, September 3, 2009

San Antonio Personal Trainer | Beginner Workout




Beginner Workout:

Superset #1: 3 sets of 1 minute

Plank & Superman

Superset #2: 3 sets of 8 reps

Push ups & Bent Over Rows

Superset #3: 3 sets of 8 reps

Squats & Straight legged deadlifts


Looking for a great FAT burning & Muscle firming workout?
Go to http://BellyFatLossWorkout.com

Tuesday, May 12, 2009



Advanced Bodyweight Workout #1:

Rest 45 seconds to 1 minute between sets

Superset #1: 3 sets of 8 repetitions

Handstand Pushup & Underhand Pullups

Superset #2: 3 sets of 8 reps

One Leg Squat & One leg Calf Raises

Superset #3: 3 sets of 8 reps

Decline Pushups & Bodyweight Rows

Superset #4: 3 sets of 8 reps or 1 minute

Plank & One leg curls

Superset #5: 2 to 3 sets of 1 minute

Side Plank


Looking for a Great Muscle Building Routine
Then go to www.UltimateMuscleProgram.com

Thursday, April 30, 2009

Fat Loss Circuit Workout | San Antonio Personal Trainer




Fat Loss Circuit Workout:

Superset #1: 3 sets of 8 reps

Squat Presses & Pullups


30 seconds of Hill climbers


Superset #2: 3 sets of 1 minute or 8 reps

Straight leg deadlift & Plank

30 seconds of Burpees


Superset #3: 3 sets of 8 reps

Bench Press & Bent Over Rows


30 seconds of Shuttle Run


Superset #4: 3 sets of 8 reps or 30 seconds

Side lunges & Side Plank


30 seconds of Running in place

For more great FAT BURNING workouts check out:
http://BellyFatLossWorkout.com

Killer Ab Exercise | San Antonio Personal Trainer

Wednesday, April 29, 2009

Top 10 Beginner Bodyweight Exercise | San Antonio Personal Trainer



Top Ten Bodyweight Exercises:

1. One Leg Lying Hip Extensions
2. Plank
3. Stability Ball Leg Curls
4. Side Plank
5. Stick ups
6. Low step ups
7. Bird Dogs
8. Push ups on knees or incline push ups
9. Stability Ball Hip Extension
10. Squat


For more great workouts go to

www.BellyFatLossWorkout.com

Friday, March 6, 2009






Protein Pancake Recipe


Mix following ingredients in a blender:

4 egg whites or 3 egg whites & 1 whole egg
half a banana
1/4 cup oatmeal (preferably old fashioned)
2 tablespoons of whey protein powder
2 tablespoons of whole wheat pancake mix
dash of cinammon or vanilla


Fry in a pan just like a regular pancake and add butter and sugar free pancake syrup if you want.

Enjoy!

Nutrition information:

355 Calories
39 grams of protein
43 grams of carbohydrates (5 grams of fiber)
3 grams of fat (1 gram of saturated fat)

Want Six Pack Abs? Want a Flat Tummy?
Go to www.BellyFatLossWorkout.com

Thursday, January 22, 2009

HIGH INTENSITY INTERVAL TRAINING



Try this high intensity interval training workout which you can do in 20 minutes or less and burn off that fat!

Want To Get Rid of Your Belly Fat?
http://BellyFatLossWorkout.com

Wednesday, January 7, 2009

BEST FOODS FOR FAT BURNING

By: Craig Ballantyne, CSCS, MS
http://BellyFatLossWorkout.com

I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://BellyFatLossWorkout.com

THE BEST WAYS TO BURN BELLY FAT

By: Craig Ballantyne, CSCS, MS
http://bellyfatlossworkout.com/

Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://bellyfatlossworkout.com/

Tuesday, January 6, 2009

GREAT INNER THIGH EXERCISE!

Here's a great exercise to firm up the inner thigh area.