Bodyweight exercises are an excellent way to build lean muscle tissue and strength without all the hassles of using expensive equipment or having to use a gym, which can also put a strain on your wallet

[Remember ladies, lean muscle tissue DOES NOT mean big & bulky. Plus the more lean tissue you have, the higher your metabolism. The higher the metabolism the more fat you burn!]

Not only are bodyweight exercises a great way to enhance your lean tissue building & strength, but they also allow your body to move much more naturally than traditional modalities like the barbell or dumbbell.

Bodyweight movements are less stressful on the body and can be done pain free by most people…just as long as you take the time and work your way through the proper progressions. Just like any other exercise, there are progressions you must follow to advance to the harder movement.

In a lot of my workout programs I include a heavier loaded movement, an exercise using a kettlebell, sandbag or med ball, followed immediately by an unloaded movement, a bodyweight exercise working the same or opposite muscle groups.

(Notice I said MUSCLE GROUPS. I personally do not do any isolation training – very unnatural and a waste of time in my opinion)

But, if you had to ask me which type of exercise was my favorite, I would DEFINITELY pick bodyweight movements. I am much more impressed by what a gymnast can do on the floor, rings or bars than someone bench pressing a boat load of weight.

So here are 5 of my favorite bodyweight exercises…

Pull-ups/Chin-ups

My favorite upper body exercise. These are an excellent way to build upper body strength in the posterior chain, the rhomboids, lats, posterior delts, traps, along with biceps and forearms. There are a ton of variations to choose from and can be done in a variety of different places…gym, basement, park, office, anywhere that you have an overhang that will support your bodyweight. Pull-ups/chin-ups are a MUST add to your workout regiment.

Squats

Squats develop just about every muscle in the lower body. Start with the parallel squat and progress to the split squat. After mastering the split squat, move to the single leg deadlift and finally to the pistol squat. I would recommend 2-3 weeks at each progression. The pistol squat is extremely hard too use precaution when attempting this movement.

Push-ups

Like the pull-up, push-ups are one of the best upper body exercises out there(in my opinion). They are so damn effective and a lot LESS stressful on your joints compared to, lets say, the bench press. There are so many different variations it would take us way too long to go through them all. Some of my favorites…spiderman, decline spiderman, suspended push-ups with TRX, dive-bomber, straight arm side to side and 1 arm push-ups to name a few.

Inverted rows

A great compliment to the pull-up, especially if you haven’t quite got the strength for pull-ups or chin-ups. These can be done under a bar, with  suspended ropes or rings or under the Equalizer bars.

Planks

My ABSOLUTE favorite “core” exercise. In my opinion 100x better for building REAL internal strength when compared to crunches and sit-ups. All the muscles of the core (Lumbo-Pelvic-Hip Complex) are activated when performing planks. And just like the other exercises above, there are multiple progressions to follow…alternating leg lifts(fwd, lateral), alternating lifting opposite arm/leg, on a stability ball, to name a few.

So add some of these bodyweight movements to your training regiment today, if you are not already doing so, and work your way up each progression. I can almost guarantee you’ll be “bouncing off the walls” with the results you get.

Train hard, train smart!

Ryan Miller
Wellness Coach
Licensed Trainer

Other Popular TrainingLikeanAthlete.com Articles:

Home bodyweight circuit

Use your own bodyweight for fat loss

Metabolic Finisher

The studies cited in this article are pretty fascinating.

It’s amazing how such little changes can automatically make you reduce your calories without even thinking about it….

Studies Show 5 Proven Tricks to Eat Less Calories

By Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program – The Truth About Six Pack Abs

I found most of these five tricks (that are proven to help you eat less food and less overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you’ll find these very helpful if you’re looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting…

Trick #1 to Eat Less

Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I’ve also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson — Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!

Trick #2 to Eat Less

You’ve probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you’ve eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate
b) half their normal rate
c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting… Eating at the slower rate caused the men to eat less, but not the women (that’s weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr. Wiseman stated that the lesson here to eat less is “to start at your normal speed but then savor each and every mouthful”.

Trick #3 to Eat Less

According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people’s desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person’s desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows… out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all…that way, you’re never tempted by it and you’re forced to only eat healthy foods… but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!

Trick #4 to Eat Less

This trick was reported based on a Georgia Tech study. The study essentially found that people tend to subconsciously eat bigger portions of food when their plate is the same color as their food.

It seems like an odd association, but remember that a lot of these are always subconscious things that we don’t realize are happening. In this particular study, the scientists theorized that less color contrast between plate and food makes our brains work harder to figure out appropriate portion sizes. More color contrast between plate and food would make people eat slightly smaller portions subconsciously.

Trick #5 to Eat Less

Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson — ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

…interesting stuff in these 5 tricks huh!

Feel free to share Mike’s tips(The Truth About Six Pack Abs) with your friends and family.

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

Don’t have time to make it in for a gym workout?

If you answered no, try out this bodyweight circuit at home…

Repeat these five exercises back to back without rest. After completing all 5 rest 30-90 seconds and repeat entire circuit a total of 3-5 times.

1.) Push-ups

Start in the up position, your body forming a straight line from your shoulders to your ankles. Lower yourself, hold at the bottom for 1 second and then push yourself back up to the starting position.

Do 10-20.

2.) Lunges

Stand and take a large step forward. Your front thigh should be parallel to the floor and your back knee just off the floor. Return to the standing position. Repeat with your other leg. That equals 1 rep.

Do 10-20.

3.) Pull-up

Grip a bar with your hands shoulder width apart and your palms facing you. Pull-up until your chest reaches the bar. Hold for 3 seconds then lower yourself slowly.

Do 5-15.

4.) Prisoner Squats

Place hands behind your head, feet shoulder width apart. Keeping your feet flat and weight on your heels, lower yourself down until your thighs are parallel to the ground. Hold for 3 seconds then drive back up to the starting position using your quads & glutes.

Do 10-20.

5.) Plank

Assume a push-up position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Draw your belly button in.

Hold for 30-90 seconds.

…very simple, very fast and quite an effective workout that you can do at home when you just can’t make it to the gym.

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. Feel free to fwd this fast, effective bodyweight workout to anyone you think might enjoy it. I know they will appreciate it.

P.P.S. If you have a question, just drop me a comment below.

Other Popular TrainingLikeanAthlete.com Articles:

Tough Metabolic Circuit Workout

“Hurricane” Workout

Metabolic Finisher

Earlier this week I shared with you 5 of the Top 10 Super-Spices, today I wanted to give you the last 5.

So here you go…

The Top 10 Super-Spices that Protect YOUR Body(part 2)

by Mike Geary – Certified Nutrition Specialist, Author – The Truth About Abs

6. Turmeric – Turmeric’s yellow-orange pigment, curcumin, is the main active
ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually
comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory
medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.

Curcumin is more effective slowing down the development of Alzheimer’s disease
than many medications, because it decreases inflammation and oxidation in the
brain. This spice also speeds up the recovery time from strokes as well.

Turmeric and its active ingredient, curcumin, are also highly effective against diseases
like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also
improves liver function, lowers homocysteine and prevents heart disease.

Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect
you. Turmeric and it’s derivatives are currently being studied in alternative cancer treatments.

7. Rosemary – Rosemary contains active ingredients that are potent antioxidants as well as
anti-inflammatory agents. Rosemary has long been known to improve concentration, boost
memory, and lift depression. Rosemary also strengthens the immune system, improves
circulation, stimulates digestion, and fights cancer, as well.

Rosemary is highly effective for respiratory problems including asthma, chest congestion,
and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it
also helps digestion by stimulating the gallbladder to release bile as well.

Rosemary will protect your body against harmful carcinogenic toxins and prevents colon
cancer, stomach, breast, and lung cancer.

8. Ginger – Ginger is VERY powerful for your health! Ginger contains over 25 different
antioxidants, which makes it extremely effective at fighting free radicals in many different
body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as
motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most
common drugs used for motion sickness.

And because ginger does not have harmful side effects like many drugs, it is very good for
nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is
more effective than the standard anti-nausea medication given for post surgical nausea and
vomiting.

Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral
properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot
water simmered with a few slices of ginger and a small amount of honey and lemon for a
soothing tonic when you are sick.

Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of
arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents
blood clots that lead to strokes or heart disease.

9. Oregano – This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-
viral agent, rosmarinic acid (also found in rosemary). Oregano oil has been used to treat a
wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal
infections.

Although the oil of oregano is most often used for medicinal purposes, the herb itself can
provide many of the same benefits when consumed regularly.

Oregano also relieves inflammation, internal or external, and can offer relief from allergies,
aches and pain, without side effects. Oregano is very high on the ORAC scale of measured
antioxidant value.

10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest
congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough
drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a
soothing stomach aid to relieve gastritis, indigestion and colic.

Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and
alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme
shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty
acids) in the brain, heart and kidney cells.

Here are some other health benefits of some of the most popular herbs and spices:

* Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
* Cumin, turmeric, and sage help fight dementia.
* Cayenne, cumin, coriander & cinnamon help to regulate insulin & blood sugar, aiding fat loss.
* Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
* Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
* Basil and thyme help your skin become softer and smoother.
* Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
* Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.

…Again, AWESOME info Mike(for more articles like this, check out his site – The Truth About Abs)!

Spice up your life a bit, and enjoy all of those super health benefits!

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

Today I have a brand new article from Certified Nutritionist & Personal Trainer Mike Geary(Author – The Truth About Abs). This article will show you 10 powerful super-spices that are delicious but can also control your blood sugar, boost your metabolism, protect you from cancer, reduce inflammation and more…

The Top 10 Super-Spices that Protect YOUR Body

by Mike Geary – Certified Nutrition Specialist, Author – The Truth About Abs

Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary tasting and good for your body, just by generously adding herbs and spices to your meals.

Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, with some spices such as cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.

The benefits of the antioxidants in spices include some very powerful protection against many serious diseases like cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s, and overall aging.

Herbs and spices add tons of extra flavor, and when combined with the nutrition in other foods, they actually exponentially boost the natural antioxidants, phytonutrients, and anti-inflammatory power of the food.

Besides the super antioxidants, herbs and spices can also:

Aid Fat Burning and Boost Metabolism – many herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense.

Help Stabilize Blood Sugar – Some spices are also good at regulating blood sugar and controlling insulin–even as good as some diabetic drugs! When your blood sugar is well controlled, you are more likely to burn fat and not store calories as excess weight.

Powerful Anti-Inflammatory Properties – Scientific studies show that herbs and spices can actually work as well or better than some medications at calming inflammation without the negative side effects of isolated drugs.

Anti-bacterial, anti-viral, anti-fungal – Many herbs and spices contain properties that effectively kill dangerous pathogens like viruses, bacteria and stubborn fungi. The natural properties in these foods work against many microbes that are resistant to conventional medications.

Here are 10 of the most potent superfood herbs and spices you can eat…

1. Basil – Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning

Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium.

Use both fresh basil and dried basil generously in your foods to maximize it’s benefits.

2. Cinnamon – This ancient spice has one of the highest antioxidant levels of any spice.

Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.

Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.

Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.

3. Cayenne – This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.

Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.

Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!

4. Cloves – Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain. Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.

The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.

Cloves can be a great healthy addition to hot teas.

5. Cumin – Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.

Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system.

Cumin goes great in chili!

…I think that’s enough info for today. AWESOME content Mike(for more articles like this, check out his site – The Truth About Abs).

I’ll bring you the rest of Mike’s super spices on Friday : )

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

Are you still doing biceps curls, leg press, seated machine rows or leg extensions?

If you are, why?

Here’s why I personally DO NOT and neither any of my clients either…

Single joint exercises, isolating exercises and using machines affect a significantly less amount of muscle fibers than their free-weight alternatives, making them far more inferior exercises if you are looking to burn as much fat as possible in the least amount of time.

The human body rarely moves/works in isolation.

Just think about walking or throwing a ball for a second. Nearly every muscle in your body has to work in conjunction with one another(not isolated muscles) to perform either one of those tasks.

That’s why training compound, multi-joint movements just makes more sense. Plus, the more muscle groups you include the more calories you burn. Burning more calories stokes your metabolism and the higher your metabolism, the more fat you melt off your body.

I like the sound of that.  : )

So don’t fall into the trap of training like a bodybuilder(unless of course, you are competing in bodybuilding). Get rid of the isolating, time consuming exercises, avoid all the typical fitness myths out there and start training like an Athlete today!

Trade these typical bodybuilding exercises in for the more functional movements and the ones that will INCREASE your fat burning capabilities…

Instead of biceps curls, do chin-ups, or inverted chins(here’s a picture of my clients doing these)…

Switch the leg press for DB/KB offsetting lunges(especially if you want to protect your back)…

Exchange your seated machine rows for stability ball 1 arm DB rows…

And DEFINITELY STOP using the leg extension machine(probably the WORST possible exercise for your knees!) and move to any type of lunge.

With these easy changes there’s NO fancy, expensive gym equipment or memberships needed either. : )

So swap out these machine based exercises with the suggestions above TODAY if you truly want the most “bang for your buck” when it comes to fat burning and functionality.

And always remember…train hard, train smart, train like an Athlete!

Ryan Miller
Wellness Coach
Licensed Trainer

Other Popular TrainingLikeanAthlete Articles:

The 5 WORST exercises

5 Exercises to prevent muscle imbalances & injury

5 Reasons NOT to train like a bodybuilder

Today I have a kick ass total body workout you can add to your training “arsenal” that will have you burning fat AND building lean muscle tissue all at once.

This workout starts out with a three exercise metabolic resistance training circuit(perform back to back without rest) to be repeated for 3 total sets.

Next you move into a metabolic conditioning training circuit. This is a five exercise conditioning set(perform back to back without rest). Repeat this circuit 2-3 times.

Finally, end your workout with a fat torching metabolic finisher. Which is an AWESOME way to “top off” your training session. : )

So this is what the workout will look like…

Warm-up circuit:

Bodweight squats – 10-15 reps
Push-ups – 10-15 reps
Lunges – 10 reps each leg
Band rows – 15 reps

Rest 30-60 seconds then repeat warm-up circuit for a total of 2-3 sets

Metabolic Resistance Training Circuit:

Pull-ups or Inverted rows – 30 seconds
Kettlebell/Dumbell offsetting lunges – 30 seconds each side
Decline push-ups – 30 seconds

- Rest 1 minute between circuits
- Do 3 total sets

Metabolic Conditioning Training Circuit:

KB/DB 1 arm to overhead press – 30 seconds
KB/DB explosive high pulls – 30 seconds
KB/DB clean, jerk & twist – 30 seconds
Medicine ball squat thrust & press – 30 seconds
Plank – 30 seconds

- Rest 1 minute between circuits
- Do 3 total sets

Metabolic Finisher:

Bodyweight squats – 30 seconds
Rest – 10 seconds
Push-ups – 30 seconds
Rest – 10 seconds
Jumping jacks – 30 seconds
Rest – 10 seconds
Mountain climbers – 30 seconds
Rest – 30 seconds then start back over with squats

- Do 3 total sets

MRT Circuit

Exercise #1: Pull-ups or inverted rows – Hang underneath a bar and pull your chest up to the bar. Return to starting position in a controlled manner. DON’T just flop back down. Repeat for 30 seconds. Can’t do pull-ups? Do inverted rows…

[insert pic]

Exercise #2: DB/KB offsetting lunges

Exercise #3: Decline push-ups – Place your feet/toes on a chair or box and lower your body towards the floor slowly, pause, then push yourself back up. Repeat for 30 seconds.

MCT Circuit

Exercise #1: DB/KB 1 arm row to overhead press

Exercise #2: DB/KB explosive high pulls

Exercise #3: DB/KB clean, jerk & twist

Exercise #4: MB squat thrust & press

Exercise #5: Plank – Assume a plank position on your forearms. Hold for 30 seconds

…Finish up with your metabolic finisher and that’s it!

This tough metabolic circuit workout  will not only help you shed fat and develop lean muscle tissue at the same time, but will have you spending less time time in the gym and allow you to enjoy a stronger, leaner, healthier new YOU.

Enjoy the workout and have an AWESOME weekend : )

Ryan Miller
Wellness Coach
Licensed Trainer

If you are getting tired of doing intervals after your resistance training session, why not start incorporating a metabolic finisher instead(These are also called “afterburners” as well).

Plus, it’s always good to change things now and again : )

What is a metabolic finisher?

Well, a metabolic finisher is an intense set of exercises performed at the end of your workout that’s designed to increase your fat burning potential and exhaust every last drop of “gas” you have left in your “tank”.

Here’s an example of one of my favorites…

Superset the resistance band squat to pull with the stability ball push-up/reverse curl-up combo. Perform each back to back without rest for 15-20 seconds or 15 reps apiece. Rest for 30 seconds and then repeat 2-3 more times.

Resistance band squat to pull:

Stability ball push-up/reverse curl-up combo:

Here’s one without any equipment, only your bodyweight is needed…

Do the following circuit 3 times:

1.) Bodyweight squats – 30 seconds
Rest – 10 seconds

2.) Push-ups – 30 seconds
Rest – 10 seconds

3.) Jumping jacks – 30 seconds
Rest – 10 seconds

4.) Mountain climbers – 30 seconds
Rest – 30 seconds then start back over with squats

These are just a few ways to replace your interval training with a metabolic finisher, afterburner or whatever YOU want to call it. : )

Committed to YOUR fat loss success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have any questions, just drop by the Training Like an Athlete Fan Page to ask them:

= > http://www.FacebookTrainLikeanAthlete.com

I receive a lot of questions from my readers where they have been doing much better at choosing healthy breakfasts, lunches, and dinners, but they are still struggling to find good ideas for healthy and quick “mid-meals”.

Especially a quick small meal or snack that can be brought to the office or on road trips (so you can AVOID the fast food junk).

So I went to my good friend, Certified Nutrition Specialist, Mike Geary(Truth About Abs) to see what he recommends for snack ideas that are easy, quick AND healthy…

Quick, healthy mid-meal ideas to keep you lean:

Apple or other fruit with almond butter

Hummus with carrot sticks or sliced red/yellow/orange peppers

Guacamole with carrot sticks or sliced red/yellow/orange peppers

Ricotta cheese (grass-fed if possible) mixed with cocoa powder, stevia, and vanilla extract (delicious high protein, low carb snack!)

Cottage cheese mixed with yogurt, berries, and walnuts or pecans

A couple hard boiled eggs with carrot and celery sticks and hummus(roasted red pepper hummus is my favorite)

Celery sticks with organic peanut butter or almond butter (a classic quick snack)

Avocado slices wrapped in deli turkey breast (one of my favorite quick snacks)

A piece of organic sprouted grain toast (sprouted grain preferred nutritionally over “whole grain”) with nut butter and berries

Fresh sliced pineapple with a handful of macadamia nuts

A bowl of blueberries mixed with raw almonds

Cottage cheese with cinnamon, apple slices, and walnuts(mmm, mmm good)

…Thanks Mike!
(Check out more of Mike’s recipes & ideas at = > Truth About Abs)

That should give you some ideas to start working with.

Now you have ZERO EXCUSES for resorting to junk food snacks on the road or at the office, when you have all of the delicious and healthy fat-burning snack ideas right here.

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you liked today’s snack ideas, feel free to share this post with anyone you think might benefit. I know they will appreciate it. : )

When it comes to starting or changing your training program, follow these 5 “rules” if you want to maximize your fat loss WITHOUT spending hour upon hour working out, especially when you don’t have too. Remember when it comes to training it’s all about quality NOT quantity.

So here are the 5 training rules for optimal fat loss…

Rule #1: Use Resistance Training

Resistance training builds lean muscle tissue. The more lean muscle tissue you have the more extra calories your body burns when you are NOT training. Burning more calories at REST equals greater fat loss.

And no ladies, resistance training DOES NOT cause you to “bulk up”. It will actually help you burn MORE fat and shape your body.  : )

Rule #2: Switch from Long Slow Cardio to Interval Training

Research shows that interval training is more effective for fat burning than regular cardio. Interval training builds better “everyday fitness” and is more practical to everyday life. If you’re not a runner, how often do you ever ACTUALLY need to run 3 miles?

NEVER

Interval training consists of high intensity work followed by active rest. Example: Sprint as fast as you can for 15-20 seconds then walk for 1 minute.

Interval training also saves you time. You don’t have to spend hours & hours each week, like you do with traditional cardio, to get optimal fat burning results…8-16 minutes, 3 times per week will do just fine.

Rule #3: Use Non-Competing(unrelated exercises) Supersets and Circuits

You will get more work done in less time when using supersets and circuits. Therefore, you’ll burn more calories compared to traditional bodybuilding workouts.

The most amount of work done in the least amount of time equals more energy spent. The more energy spent equals greater fat loss. And, not to mention LESS time in the gym.

Rule #4: Use Total Body Workouts

Skip the bodybuilder method of doing one body part per day. That will only give you overuse injuries and set you up for more injuries & chronic pain in the future. Switch to 3 total body workouts per week, using a variety of exercises and a variety of modalities…dumbbells, kettlebells, resistance bands, med balls, stability balls, body weight..etc.

Training like a bodybuilder is only good for one thing, standing on a stage(in your underwear) and flexing your muscles. It does not transfer to everyday life, sports or anything functional for that matter. This is in no way a knock on bodybuilding. I’m just saying, if you are not(or not trying to be) a bodybuilder, why train like one?

So, stop the exercises that isolate individual muscles and focus on compound movements.

Rule #5 Change Your Workouts Every 4 Weeks:

Change workouts often to avoid plateaus and to keep your body confused. The more you keep your body guessing the more it has to work and adapt. That way you keep seeing results month after month.

The change can come in the form of a new tool(kettlebell, resistance band, sandbag..etc) or a change from a certain amount of reps to doing an exercise for an alloted time.

The possiblities are endless!

…So implement these 5 training rules TODAY for optimal fat burning and to spend LESS time in the gym. Now how does that sound?  : )

Til next time,
Train hard, train smart, train like an Athlete!

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:

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