Quick Weight Loss: “Phat Five” Workout Routine

Posted by James Villepigue

Video Post: The Phat Five Workout Routine for Quick Fat Loss… by James Villepigue

Today’s Burst Bout workout is called the “Phat Five” — it’s a super high intensity 5 cardio movement circuit I designed for fast fat loss

   
I really like performing this particular workout on days when I weight train my upper body, but you can pretty much do this style Burst Bout whenever you want a super blast of quick cardio.  Here’s the video…
   
Each exercise is performed using a 20/10 Work-to-rest ratio.  Beginners can start with one bout AKA round and take it from there.  Today I will be performing 2 rounds in real time.  That’s a total of 5 minutes of continuous work.

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Got Plank?

Posted by James Villepigue

Another Top Fit Tip...By James Villepigue CSCS

Now trending in social networking sites and on various Internet sites is the Lying Down Game, or more notably known as Planking. This current fad is an activity done by people lying flat face down in an unusual place, with their arms adjacent to their body.

Holding the position, the participant is photographed by their friends to be posted online as part of its shtick.

While the common planks were done on an open field or on the sidewalk, more people have taken the challenge of planking on elevated structures, wherein players are planting only their feet and upper body and leaving the rest of the midsection suspended in midair.

The current world record, according to the Guinness Book of World Records, is held by 68 year old Paul Drinan of Queensland, Australia for a total time of 33 minutes and 40 seconds!

More than a game
Despite cynics’ impression of the game as “pointless” or “nonsense”, planking actually has roots that have beneficial effects on the body, as long as it is performed correctly.

Yes, it’s kind of cool to see something fitness oriented going viral, but there is validity to it being a valuable body building (not in terms of mass, but strength) exercise.

Performing the plank in a suspended position is a lot harder than you would think. If you’re just starting out, performing different variations of the plank is quite difficult when you have a weak core, which means it’s going to take a bit of proper planking if you wish to progress and become stronger at it.

The technique behind planking is actually an isometric core exercise. The core muscles consist of abdominal muscles, commonly known as six-pack or abs. Aside from gaining a solid stomach, core exercises like the plank also target the lower back and the oblique muscles, all of which makeup your waistline.

As for the exercise aptly called Plank, it involves sustaining a specific position for a certain amount of time. Before planking became a cult phenomenon, the plank had been common practice in Yoga and Pilates.

Other sports and conditioning trainers incorporate planks as part of their clients’ workout routine. And when we say clients, we’re talking world-class professional athletes, such as NBA and NFL players, and even combat athletes like boxers and Mixed Martial Arts (MMA) combatants.

There are variations of plank exercises covering the core muscle group. The primary muscles involved are the abs, lower back, and obliques.

Secondary muscles affected in this exercise are the trapezius (more popularly known as traps), neck muscles, chest, shoulders, rotator cuffs, rib cage, quadriceps, hamstring, calves, and the gluteus maximus (or the buttocks).

There are three types of plank exercises. Each variation targets different muscle groups, both primary and secondary muscles. The most common variation is the front plank. Continuous exercise of the front plank develops your capabilities in the planking game.

The other two exercises are the side plank and the reverse plank. Let’s see the details for each variation:

Front Plank:

  • Position: Face down on the floor in a push-up position. Place your forearms on the ground. Each forearm should be parallel to the other, and to your body. Elevate your body without your knees touching the ground by straightening the legs, and hold the position as long as you can.
  • Muscles: Primary – Erector Spinae (lower back), Rectus Abdominis (abs), Transverse Abdominus (abdominal corset); Secondary – Trapezius, Rhomboids (inner traps), Rotator Cuff, Deltoids (shoulders), Pectorals (chest), Serratus Anterior (rib cage), Gluteus Maximus, Quadriceps, and Gastrocnemius (calves).

Side Plank:

  • Position: Drop to the ground, body should be facing perpendicular to the floor, and place the forearm on the floor. Forearm should also be perpendicular to the body. Waist or knees should not touch the ground. Hold your suspended torso as long as possible. To ensure symmetry and proportion, hold the same amount of time on both sides.
  • Muscles: Primary – Transverse Abdominus, Gluteus Medius and Minimus (comprises the hips, groin and abductors), and the Obliques; Secondary – Gluteus Maximus, Quadriceps, and Hamstring.

Reverse Plank:

  • Position: Lie down on the ground facing up. Instead of using your forearms, place your hands on the floor with your fingers pointing away from your body. Extend your elbow to straighten your arms, and elevate your hips while your knees are stiff and legs are straight. Continue to face up while performing the exercise, and sustain the position as long as you can.
  • Muscles: Primary – Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Rotator Cuffs, and Hamstring; Secondary – Triceps, Calves, and Trapezius.

Step your game up
If you’re a competitive planker, step your game up and find new challenges. Before doing so, strengthen your core to execute a perfect pose.

Remember, getting that priceless plank on photo takes a long time to sustain before clicking the shutter. Professional style Planking is often done by people with some solid experience under their belts.

If you have no prior experience, please make sure to plank on a flat surface or on a safe & solid structure…like the ground ;)

For those who plank for the love of the game, integrating plank exercises into your routine is a fun challenge.

Staying fit should be more than just work…it should be fun and you can make it more fun by turning it into a game.

Putting the fun in fitness…

Your Coach,

James Villepigue

Check out this latest Celebrity Workout - The #1 Spot out of 49 Million -- The Rock Workout

Posted in Build Muscle | Toning Exercises by James Villepigue | No Comments

Monday Fat Blast Workout

Posted by James Villepigue

A Fat Burning & Body Toning Workout...By James Villepigue
(Today's Muscle Focus: Legs/Shoulders/Biceps)

Hey Burst Bouters,

I hope you had a great weekend. Even more, I hope you’re ready to jump back into the week…Today’s Burst Bout will certainly help you start that week off right, so don’t procrastinate and let’s get started…

Grab your GymBoss Timer and set it to 45 seconds of work and 15 seconds of rest.

As always, before you actually begin training, please take a minute or two to first review the Exercise Burst list. This will help you by allowing you to both set up your exercise Burst stations and looking over your exercises will help you mentally prepare and improve your performance = better results.

Today’s work-to-rest ratio are designed for the following:

  • Work time – 45 seconds is long time, so choose a weight that you can lift for that duration – you want it to be heavy enough to really stimulate the muscles, but manageable where you don’t die out before the 45 seconds is up.
  • Rest time -- 15 seconds is not allot of rest time, so have your bottle of water & towel set in one spot, so you can quickly get to them and back to your next exercise Burst.

Here's Today's Step-By-Step Video Guidance...

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Bye Bye Body Fat Workout

Posted by James Villepigue

Another Fat Burning & Body Sculpting Workout...By James Villepigue
(Today's Muscle Focus: Back - Chest - Biceps)

Welcome To Friday’s Workout Burst Bouters,

Okay, so hopefully you performed yesterday’s Burst Bout and so, now you’re ready to put the final touches on those Back, Chest & Biceps muscles.

I’m back in the gym tomorrow, shooting next week’s Burst Bout workouts, so again, I’ve written out all today’s exercise descriptions to help you along the way. Let’s get started…

Please set that GymBoss Timer to 30 seconds of work and 20 seconds of rest. Make sure that you first review the Exercise Burst list, so that you can effectively set up your exercise Burst stations prior to starting and this will help you avoid any delays as you’re training.

Today’s work-to-rest ratio should be used as follows:

  • Work time -- use a relatively heavy weight, but please make certain to maintain perfect form throughout the work time duration.
  • Rest time -- 20 seconds is a decent amount of rest time - catch your breath, sip some water and move quickly to the next Exercise Burst station.

A look at today’s Bye Bye Body Fat Exercises…

Strength based Burst Bout Portion - 30/20 W-T-R
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So Long To Cellulite Workout

Posted by James Villepigue

Another Fat Losing Workout...By James Villepigue
(Today's Muscle Group Focus: Legs/Shoulders/Triceps)

Welcome Back Burst Bouters,

It’s Thursday and you should be raring to get right in to today’s workout.

We had an electric outage where we normally shoot video, so there is no video for today’s Burst Bout, but, as you will see below, I thoroughly explain each and every one of the exercises for you.

Please set your GymBoss Timer to 35 seconds work time and to 12 seconds of rest time.

This particular work-to-rest ratio should be used as follows:

Back To The Beach Workout

Posted by James Villepigue

Another Body Sculpting Beach Body Workout...By James Villepigue CSCS
(Today's Muscle Focus: Back/Chest/Biceps)

Welcome Back For Another Burst Bout Training Session…

Whether you’re already a loyal Burst Bouter or if you’re checking us out for the first time, we’re glad to have you and you’ll soon be very happy that you’ve found us, please trust me.

I’m ready to deliver your Tuesday training, so let’s get to it. Yesterday we gave you a 30-second work time and a 20-second rest time. Today, we’re setting your GymBoss Timer to 35-seconds of work and only 12-seconds rest.

As you can see, compared to yesterdays’ w-t-r ratio, we’ve increased the workload and decreased the recovery time between exercises. Yesterday, you would have been able to lift relatively heavier weight, as you had a shorter work time and just a bit more rest time to recover between exercise Bursts.

Today’s 35/12 w-t-r time will still allow you to lift relatively heavy, but that short 12 seconds of rest will not sufficiently allow your cardiovascular system to optimally recover. We will shy away from adding much Burst-to-Burst same muscle super-set-style training, as we want one set of muscles to recover as a fresh set is working. This will greatly enhance the workout and allow you to still stay strong throughout.

If you stick to Burst Bout training, your cardiovascular system and overall endurance, including muscular endurance will naturally build up and you will then progress by lifting heavier weight and perhaps more rapid fire movement during your strength-based  & cardio-based Burst Bout training.

This is something great to look forward to and this will motivate you to stay the course and advance expeditiously.

Okay, let’s begin today’s Burst Bout by first checking out today’s video guidance below…
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Top Fat Loss Burst Bout Workout

Posted by James Villepigue

Another Top Fat Loss Burst Bout...By James Villepigue
(Today's Muscle Focus - Legs - Shoulders - Triceps)

Welcome Back Burst Bouters,

I’ve got your Monday workout ready to super boost this week’s fat burning and body sculpting results.

We’re setting your GymBoss Timer to 30 seconds of work and 20 seconds rest.

This particular work-to-rest ratio is going to deliver a specific training outcome – The 30 seconds of work time will be used to predominantly lift moderately heavier weight than we normally do.

Lifting heavier weight will help us develop a solid base of strength which will also help you build lean muscle. The 20-second rest time between each exercise Bursts will barely be enough to comfortably transition from exercise Burst to exercise Burst let alone adequately allow you to catch your breath.

This fast set pace will challenge your cardiovascular system therefore raising body heat, which means more calories burned – This coupled with the strength work will increase the overall fat burning process both during the Burst Bout and for up to 48 hours following your Burst Bout workout.

Take a look at this video for some Burst Bout guidance…

Read the rest of Top Fat Loss Burst Bout Workout

Want to know How to Get Abs Fast? Click that link to find out!

No More Body Fat Friday Workout

Posted by James Villepigue

A Body Sculpting & Fat Eliminating Workout...By James Villepigue
(Today's Burst Bout Muscle Focus:
Back/Shoulders/Triceps)

Hope You're Creating A Great Friday For Yourselves, Burst Bouters,

Today we finish off the week using the new Burst Bout workout schedule. Remember, we're now training on Monday - Tuesday - Thursday - Friday.

Today you're setting your GymBoss Timer to a tremendous 55 seconds of work and only 15 seconds rest. That's allot of work time and just enough rest to catch your breath and make it to the next exercise Burst. Remain tough and get it done! ;-)

Check out today's Fat Fighting video for step-by-step direction...


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Fast & Fat Blasting Workout

Posted by James Villepigue

Another Fast, Fat Blasting & Free Workout...By James Villepigue
Legs/Chest/Biceps

Welcome To Another Weekend Burst Bout, My Burst Bouting Clan!

Today, we're going to set that GymBoss Timer to 40 seconds of work and 15 seconds of rest. This has been a tough week of long work time Bursts, but not such a bad rest time.

I like today's Burst Bout, because we're giving you a double whammy of same group muscle Bursts.

Check out today's Burst Bout video...


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Best Home Workout Equipment for Men Women Weight Loss

Un-Fat Tuesdays Workout

Posted by James Villepigue

Another Fat Diminishing & Muscle Toning Workout...By James Villepigue
(Today's Burst Bout Muscle Focus: Back/Shoulders/Triceps)

Welcome To Tuesday's Burst Bout,

The Un-Fat Tuesday's Burst Bout workout is a super intense and super results producing training session lasting ONLY 32 minutes long.

Let's begin by first setting our GymBoss Timers to 40 seconds of work and to 15 seconds rest.

Here's today's video for in depth guidance...


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