For most people the need to burn body fat is one of the highest on a list of desires when they start a fitness program.

Whether it is for the guys wanting to create a more ripped and cut physique or maybe the women who want to drop pounds and show off lean curvacious hips and thighs.

The important thing to remember is that burning excess body fat need not be a hassle or a pain, or something people face wondering if in fact they actually can.

The answer to doing this is a simple one – assuming you are dedicated to your workouts and of course controlling your diet and your caloric intake.

So lets assume you are on top of your diet, you have a regime in place that allows you ‘x’ amount of calories per day and now you just need a workout or a system that is going to blast off those excess calories.

Many people will do a certain workout, a certain type of exercising and follow it for a period of weeks – maybe training 3 days a week etc.  This is good, no knocking anyone who is actually getting in their workouts – I respect anyone who is committed.

However, the one thing I put my clients and customers on is a plan that invloves one concept to base their entire workouts around.

And that concept is True Training Variety.

properly burning fat will show muscles you never thought you had...

Simply put the best results I see in my 15+ years as a fitness pro have come from people who are constantly challenging their body with new and invigorating workout protocol.  I don’t mean just doing a few weeks of one thing and then switching – no, I mean having a workout that will change up consistently and regularly forcing the body through continual periods of adaptation – and in turn never allowing it to hit the plateau where stagnation sets in.

This is very easy to do and ultimately will give people real results in a much more attractive time span.

In my Maverick Intensity Training Program for total body change, lean muscle growth and unlimited fat loss I created a system that would offer up to four unique protocols during workout programs.  Daily changes to the training would encourage the body to stay in an elevated fat burning state, the muscles would constantly be required to adapt to new stimuli and all in all the boredom level would be destroyed as a person would face continual variety in their programs.

This is the way I see mainstreem fitness moving for a typical person wanting to burn body fat, drop calories and still get a workout in that challenges every area of their body.

I believe in incorporating both resistance weight training and body weight training as well as different timing protocols. Ultimately a program or workout system structured with True Training Variety is going to take any person – man or woman – to the next level of results based training AND importantly it will create fat burning increases in their bodies that will excite them to continue along this path in traininig.

Oh, and I also like to mention that I prefer workouts that are intense, rapid and done within an hour max – you don’t need to be in a gym for hours on end for the purpose of body transformation and ultimate fat loss.

Women need to work out with progressive and challenging workout protocols to easily begin burning stubborn tummy fat

We’re all busy and my techiniques and the new fitness concepts beginning to hit mainstream fitness are all sensibly designed to save time but ramp up results.

Check out True Training Variety For Fat Loss & Lean Muscle Here At Maverick Intensity Training – I know you’ll be glad you did.

Until next time,

Cheers!
Tristan

Ladies Only Fat Loss Advice Here! Tone Up For Summer & Beyond With A sexy Tight Flat Tummy & More!

Go-To Maverick Fitness Pro Callie Dubrow Knows Exactly How Women Should Train

Strength training is THE MOST important way to lose fat. Often times though, it’s the thing that women avoid because of the notion that they will turn into some pumped up body builder as soon as the pick up the weights.

This will not happen and I’ll explain why later. Here’s the real truth and the inside scoop on how you can lose fat, tighten your entire body and just look flat out amazing…

Lose Body Fat—>Boost Your Metabolism—>This is done through a balanced diet and increasing LEAN MUSCLE—> Resistance Training

There is the formula folks….it’s simple and does not involve a lot of complex hours at the gym, fancy machines or running miles.  Here’s why it works…

The more lean muscle tissue that you body has, the more calories you will burn at rest. This is what happens when we talk about increasing your metabolism. The long term goal is to have your metabolism at a high level constantly. That leads to fat loss. Why does this happen? Because lean muscle is a very active tissue and needs calories (energy) to burn at a much higher rate than fat.

Women need to have lean muscle - period.

When you have a high amount of lean muscle tissue, you will be burning calories when you are not working out (cool, huh?)…you will burn while you work, sleep…hey, I’m burning calories as I write this…

So many people (women specifically) want to lose weight. Now what does this mean exactly? When you focus all of your efforts on getting that pesky scale to display a lower number, you are not really progressing toward the ultimate goal. We can all lose weight but what does that do for us in the long run?

Do you want to weigh less or take up less space?

Think about that for a second…You could weigh 140 pounds and have 40% body fat (that’s 56 pounds of fat!) or you could be 140 pounds and 20% body fat (28 pounds of fat)…which is a very healthy percentage for an active woman.

If you are only focused on what the scale says; you will probably not achieve the ultimate goal of gaining lean muscle and losing fat.  How would I take up less space if I weighed the same, you ask?

Muscle is an active tissue, as we mentioned, and it’s also a very dense tissue. Muscle is 1.1g per cubic centimeter, which fat tissue is 0.9g per cubic centimeter. That means you can pack a lot more muscle into a small space than you can fat!

Gaining muscle is often a scary thought for women. I know what you are all thinking…”I don’t want to look bulky and thick.”
Don’t worry…women do not possess enough growth hormone and testosterone to produce such an effect. Plus, when training for fat loss and lean muscle development (I hate the word “tone”, but that’s pretty much what it is), you are not going to be pumping out body building type workouts.

Here’s how you can efficiently and effectively develop the body of your dreams:

1. Use large movements such as squats, lunges, chin ups, push ups and step ups that will burn more calories and use more muscles
2. Train in circuit or complex formats that will boost your heart rate and help you train in less time
3. Lift heavy weights with perfect technique
4. Use shorter duration, higher intensity
5. Avoid machines, isolated movements, and long slow cardio

women can train at levels they probably don't believe.

If you are looking for a fun, efficient and effective workout…variations of strength training is the way to go. Your clothes will fit better, you will feel tight and lean, you will be burning fat at rest and you will have more confidence. Train hard!

Ladies – Go Here for my fat loss advice to lose weight, get a new body with tight sexy toned muscles that turn heads!

We all know that cutting calories ALONGSIDE serious and proven effective workouts and exercises is the way to reveal serious six pack abs and a cut and toned midsection – whether you’re male or female – it does not matter…that’s the long and short of it.  You burn more calories than you take in and this leads you to the holy grail of six pack abs.

Now… what you’re going to have here is a workout that does not use a single sit up (as if any of you are using those anyhow!) and only uses DUMBELLS!

Using ONLY Dumbells to get a ripped midsection and stunning abs!

This is compound central - exercises that will have you on the road to six pack abs in record time IF your diet is correct and you give it 200% with your workouts.

Do these 5 for 20-25 seconds each with 10 seconds rest in between.  Added 2-3 times per week to your workouts… (try to work up to 3 circuits!) Now start sweating please…

1) The Classic Tripod/Rengade Row

Dumbells in front of you,  shoulder width apart, get in press up position grabbing each dumbell, arms extended, then row up alternating db’s tensing your core!

2) Alternating Sinlge Arm Overhead Lunges

Grab a db in each hand, at your side, lung forward as soon as you’ve raised one dumbell up voer your head.  Repeat other side!

train with compound dumbell exercises for stunning abs

3) DB Woodchop

Grab your db with two hands, slight bend in your knees and db at one side, raise it up to opposite side above your head in chopping motion..repeat on other side next circuit.

4) Single Arm Deadlift (DB or Kettlebell)

Using your db or a kettlebell placed between your feet, squat doen, grab db and squat upward, roll shoulders back a little then return to start, repeat on other side.

5) Alternate Dumbell Rows With No Support!

Bend at your waist, a bd in wach hand, knees bent to release tension on your back, now row on one side pulling db to waist as other arm holds db in ‘space’ not supporting against your body.  Repeat other side for next circuit.

Women will get the body they want with only dumbells and sensible dieting...

Men and Women…does not matter, give this a go for 6 weeks and see how YOU look in the mirror afterwards!

Cheers all,

Tris

*Ladies Only Fat Loss Advice to get that flat and sexy beach body – use this advice and these exercises!

MFC Holiday workout 1

Hi and welcome to the first MFC ‘Holiday Season’ Workout.

This one is aimed at both men and women.  It is focused primarily on conditioning and six pack abs, although a nice benefit will be an increase in fat loss / caloric burn.

A great quickie you can do 3 times a week in your own home – no weights needed.  Keep fit during the holidays!

‘Holiday Workout 1′

Diagonal drop squat (pic1) (10 each side)

Sky pointers / striking cobras (Abs)  (pic2) (10 reps)

Flat hurdles (pic3)(10 reps each leg alternating)

Split single leg oblique crunch (obliques) (pic4) (10 reps each side)

Star push up(pic5) (10 reps)

Nose-to-Knee Breakers (Core) (pic6) (10 reps each side alternating)

point-to-point beepers (pic7 – rapid sideways shuffle, touch a point on floor then up to the other side 3 strides/steps apart) (10 reps each side alternating)

The MFC Holiday Workout 1

no rest between exercises

3-4 circuits.

40 secs rest between circuits.

No timing patterns – 10 reps every exercise (obliques 10 each side)

(*Pick up your MFC Exercise Encyclopdia here for upcoming intensity workouts)

This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

*Try this: A fat Loss Workout For A Friend – A Beginner Fat Loss Workout You Can Try

*The home of body transformation and fat loss advice

*Ladies Only Fat Loss Advice Here! How To Lose Fat And Get A Flat Tummy FAST.

elite training begins NOW!

The Death Finally Of Cardio & Old Style Conditioning

Ok, we could define elite conditioning training as many things from an athlete aiming to complete a marathon and training accordingly to a ‘regular person’ wanting to challenge themselves with a new fitness protocol to move them out of a comfort zone.

This last definition is what I feel the future of real elite conditioning and fitness training should be.  Today people are challenging themselves more than ever.  Ok, we are not all going to be elite olympic marathon runners but the exciting thing changing in the fitness world is that of more and more people seeing the possibilities in front of them that will offer variety, challenge and a level of personal results that  have not been so accessible before.

Training Is Now Challenging Any Person To Test Their Boundaries

Today people want variety in their fitness. I agree, as a trainer, there will always be people who look at their fitness regime as one that requires they get into their gym 2-3 days a week after work and they are perfectly happy following their trainers program that may have them in front of the cardio tv sets on their treadmill and then on to a nice run through the machines etc.  Thats fair enough and not bad at all – not optimal – but not bad.  and congratulations to anyone who gets into the gym in the first place!

But what I’m alluding to here is the growing number of people who know they are capable of so much more and capable of levels of training and stimulating fitness protocols that they are searching out the new breed of fitness training.  Its out there, trust me, and new forms are popping up daily.

Certainly the old guard like weight training, cardio (though not long form cardio please! – read HIIT), circuit training etc are still great, but now the HYBRID forms of training are starting to take over.  Look at cross-fit for a perfect example of the shift in training protocol.

You could say its a return to old school principles and in a way it is, yes.  But its all wrapped up in a new challenging ideology that numerous forms of training can be blended together to offer an elite level workout that any person can succeed in with the right determination and faith in their ability to do this type of training.

A Person Should Continually Challenge Themselves - They'll Be Surprised

All in all I’ll sign of here saying that a person today understands that they can really challenge their bodies and there are tools and systems available to prove people right.

For too long people have only really known or been schooled in the idea of going to the gym, doing the few different exercises sandwiched between some cardio for good measure….

But the shift from the smart people who began moving into properly structured group training classes and circuits is giving way to more and more people realizing that anyone can attempt and succeed in the new breed of fitness training systems coming up….

And in turn really test the boundaries of any persons true fitness potential!

Change It Up To Guarantee The Best Results of Your Life...

more on this coming soon…

Until then try these links to Man Versus Fitness:

*Push Up Challenge Workout For Great Conditioning….

*The Truth About Six Pack Abs Results And Workouts…

*How to get six pack abs with the right workouts…

*Ladies Only Fat Loss Advice Here! Lose Stubborn Tummy Fat Right Now.