’s Got At Least 4 Minutes To Workout!

In the real world, there will be days when we simply do not have enough time to perform the ideal full-length 20-minute interval cardio workouts (not including a highly recommended 5-minute warm-up and cool-down).

In most instances, the typical approach we take is to just skip the workout altogether. The flawed assumption here is that no significant results can occur in less than 30 minutes anyways. However, this could not be further from the truth! Both our clients and we have discovered just how much can happen in 4 minutes with the right approach to training. So basically, there is no room for excuses as we all have at least 4 minutes on any given day to workout

It’s not about time… IT’S ALL ABOUT INTENSITY!

The key to these cardio interval workouts is INTENSITY. In both scientific research and real world studies, time and time again one thing is clear: Intensity is truly the only thing that makes your body change! Intensity is the key to ripping off ugly, unwanted body fat and gaining lean, sexy muscle.

As much as we’d love to claim we’ve reinvented the wheel here, this intensity principle is nothing new in the fitness world. Even as far back as 1994 in the Metabolism Journal researchers discovered the following: each calorie you expend during high-intensity exercise burns 9 times more fat than the same calorie expended during steady state aerobic exercise! Don’t believe this? Well, trust us when we say that you definitely will become a believer in intensity after performing your first interval workout. It’s really the coolest thing in the world. It’s like you just flip the switch to building the body of your dreams. See below to learn more about why this happens:

The Role of HIGH-Intensity Exercise

- Embraces the Carb-Burning Zone: High-Intensity exercise rapidly reducing muscle glycogen (stored sugar) during training which promotes enhanced total body fat-burning at all other times of day.

- Burns a TON of Calories Both During AND After Exercise: This phenomenon is due to the post-workout “AFTERBURN” know as EPOC which describes the number of calories your body expends in the recovery of your metabolism back to pre-exercise levels from high-intensity training. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!

- Creates the Optimal Hormonal Environment for Fat Loss: High-Intensity exercise puts your body in a “fight or flight” mode that forces your body to CHANGE as a means of survival. More specifically, your body releases catecholamines (primarily adrenaline) in response to interval training that directly mobilizes stored body fat so that it can be burnt off as energy during activity.

The 4-Minute Rapid Fat Loss Cardio Program

How to Get 4-Minute Equipment-Free Fat Loss in Your Living Room!

This Workout Muse Cardio EXPRESS features the breakthrough Tabata Protocol that Japanese scientists used to compare the effects of only 4 minutes of high-intensity interval training to a slow, long 60-minute steady-state aerobic alternative. They found GREATER FAT LOSS and GREATER IMPROVEMENTS IN FITNESS with the following 4-minute interval routine versus the full hour of aerobics!

Each workout takes only 4 minutes, not including the highly recommended warm-up. In all, you will be in the shower 10 short minutes after breaking your first bead of sweat

Cardio EXPRESS

Are You Ready For TABATAS?
- 5-minute warm-up (optional, but highly recommended)

- Select the appropriate Tabatas Variation for your current fitness level:

Level I- Beginners- Modified Tabatas: 10 s on, 20 s off

- 10 s on (sprint), 20 s off (recover)- 1:2 work to rest ratio – Repeat this 30 s round 8x for 4 total minutes

Level II- Intermediate- Modified Tabatas: 15 s on, 15 s off

- 15 s on (sprint), 15 s off (recover)- 1:1 work to rest ratio – Repeat this 30 s round 8x for 4 total minutes

Level III- Advanced- Original Tabatas: 20 s on, 10 s off

- 20 s on (sprint), 10 s off (recover)- 2:1 work to rest ratio – Repeat this 30 s round 8x for 4 total minutes

The Top 6 Body Weight Cardio Exercises

Choose either one exercise below and perform it for the full duration of your workout OR feel free to switch to different exercises from round to round to mix things up and get a little more variety:

1.) Stationary Running

2.) Jumping Claps (Modified Jumping Jack)

3.) Cross-Country Skier

4.) Mountain Climber

5.) Burpee Variation

6.) Shadow Boxing or Kickboxing

Perform These Cardio Workouts Only On Days:

- When you truly have NO TIME for the prescribed full-length 20-minute interval workouts (e.g. travel days)

- For an extra metabolic boost during the day to accelerate fat loss (immediately in the morning or 4-6 hours before/after your main workout of the day)

- Before a “free meal” to serve as a bit of damage control so that your body is primed to use the extra carbs and calories from this meal for muscle growth and recovery while minimizing fat-storage (don’t push this too far – this is not an excuse to go hog-wild!)

IMPORTANT NOTE-

Feel free to perform this protocol with any mode of cardio exercise (e.g. outdoor/treadmill running, cycling, etc.). We have simply provided the best equipment-free cardio exercises for the utmost simplicity and convenience.

You can even employ body weight resistance training exercises (squats, push-ups, lunges, etc.) or other resistance training exercises using dumbbells, bands, sandbags, etc. to perform these express workouts. Use your imagination to explore the infinite possibilities for endless variety and to keep your workouts exciting, fun, and fresh!

If you want to gain weight, you need to focus on how you’re eating. After all, gaining weight is all based upon your nutrition.

In order to gain weight, you must first create a calorie surplus in which calories are either used for building muscle or they are stored away as fat.

So, if you want to gain weight, you must first look at the way you’re eating, before you look at your training or the supplements you take.

Here are 5 simple, proven things you can do to gain more weight in less time.

1. Eat a large breakfast

Start the day off right by eating a large breakfast. In fact, you want to consume most of your daily calories early on in the day and reduce them as the day goes on.

So the largest meal each day should be breakfast and they should get smaller as you go.

Your breakfast should be high in protein, moderate in carbs, and low in fats. A large breakfast will jumpstart your metabolism and give your body the nutrients it needs, when it needs them.

Never train on an empty stomach, that’s the fastest way to lose muscle possible. If you train in the morning, the bulk of your calories should come after your workout, not before. It’s tough training in the morning if you have a full stomach.

2. Eat often and eat a lot

You need to eat many meals throughout the day, spread apart by about 3 hours. This way, you have a steady, constant stream of nutrients that your body can use for muscle and tissue growth.

Eating often will also help your body use the calories you’re taking in for muscle mass growth and will be less likely to store them as body fat.

3. Take in a lot of protein

Your body requires protein to build muscle mass. I’m sure if you want to gain weight, you’d like most of it to be muscle mass and not fat.

Protein is responsible for building muscle. Try and get 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds, you want to eat at least 150 grams of protein, preferably more.

For each meal, try and get 30 to 40 grams of protein from quality sources like chicken, tuna, fish, turkey, eggs, lean red meats, dairy, and meal replacements.

4. Consume a pre-workout meal

To gain weight, you need calories. You also want to protect yourself from muscle tissue breakdown.

If your body needs nutrients during a workout, it will break down muscle tissue to get it. But by supplying your body with nutrients before a workout, you give it the raw materials it needs for fuel, so it will not break down muscle tissue.

Take 12 ounces of grape juice or Gatorade and to it add a scoop of whey protein, 5 grams of creatine, and 10 grams of glutamine.

This pre-workout shake is guaranteed to help you gain weight.

5. Get the proper post-workout nutrition

You want to take another one of these shakes right after training, to supply your muscles with the nutrients they need to build new muscle mass.

At this time, you also want to replenish the lost glycogen in your muscles. The best thing to do for post workout is to drink another juice/protein/creatine/glutamine combination. You want to have about 50-75 grams of carbs and 35-50 grams of protein right after your workouts, depending on your size.

About an hour after training, eat a solid, whole food meal that’s high in protein and complex carbs. Like breakfast, this is an important part of your daily nutrition because your workouts really depletes your body of needed nutrients and this is the perfect time to replace them for proper muscle recovery and growth.

These 5 tips will help you gain weight fast and also help you increase your muscle size and strength. If you’re not gaining the weight you want, you’re probably not eating the best way possible.

These days, more and more people are inclined to build their muscles, thanks to the constant promotion by the media of the importance of fitness and health. However, building one’s muscles isn’t as easy as it looks on those countless product infomercials that sell equipment, supplements, and other components of the muscle building industry. In fact, building one’s muscles does not happen overnight, no matter what such products claim. It takes a certain amount of time before one’s muscles become built, toned, and clearly noticeable. If you want to know the different muscle building routines you need to do in order to get the muscles you desire, then do read on.

One of the most common mistakes that people who want to build their muscles make is imitating what they see on Pro Bodybuilders. The truth is that most of the participants there do not train naturally and are simply genetically gifted. Following their muscle building routines won’t make you achieve the same results for yourself and, worse, may even lead you to suffer from injuries. What you need is an entirely different approach, one that can help you build your muscles not necessarily fast but effectively. Your approach must also prevent both physical and mental overtraining; doing too much too soon can bring disastrous consequences, such as the ripping or tearing of the muscle tissues, straining of the ligaments, dislocation of the joints, and even the breaking of the bones.

So, how exactly do you go about your muscle building training? The first thing you should include in your muscle building routines is exercises for gaining strength. More strength is tantamount to more muscle, so strength training is essential. Weight lifting is highly recommended because it allows you to start off light and, overtime, add weight as desired. Start with an empty bar and research on the proper techniques. With every workout session, add weight to push your body out of its comfort zone. Of course, perform calisthenics to complement your regimen. Push-ups, pull-ups, crunches, reverse crunches, pistols, and dips are perfect for reaching your goal. Don’t forget to adjust your techniques when things become easy.

Muscle building routines can never be complete without free weights. Free weights are preferred by fitness experts over machines because they are safe, efficient, and functional. Machines tend to force you into unnatural patterns that are prone to injuries, whereas free weights promote natural motions. Machines balance the weight, whereas free weights allow you to control and balance the weight on your own. Finally, reliable machines are highly expensive, whereas the best free weights cost cheap. Barbells are great for lifting the heaviest weights. More weight gives off more stress, which then produces more muscle. Dumbbells, on the other hand, are great for assistance exercises, but they should never be relied on for the main lifts.

These simple yet tried and tested tips can help you build your muscles the right way with regular and proper performance. For more muscle building routines, visit the nearest gym and consult a health expert or search the Internet for advice from real new muscle builders like you.

Are you looking for a steroid to bring out the beast in you?  I’m not referring to something that’ll give you a nice pump, a few veins, and a kick in the pants for your workout.  Take some ECA is you’re just seeking something along those lines.  I’m referring to Halotestin, or Halo.

Halo has two purposes.  Many powerlifters take a single 10 mg pill prior to their workout.  For an hour, it changes them from man into animal.  We’re talking throwing around weights, yelling, nailing personal bests while cursing like a sailor – that kind of aggression.  Halo makes for some great workouts.  For decades, world-class powerlifters have used Halo (in untested events, of course) immediately prior to meets as well. 

Halo is also useful for bodybuilders seeking to add more hardness and stay focused as the final weeks of a pre-contest diet pass.  We all know that you feel like a zombie for that last month before the show.  Food is boiled and bland.  Cardio is long and endless.  You can’t sleep at night, and you’re using 75% of your previous weight on all your lifts.  You feel terrible.  However, the addition of Halo to your stack will return you to normal, and perhaps better, in very short order!  Halo causes no water retention – quite the opposite, actually.  Halo will bring out muscularity and cuts, and increase your power at the same time.

It sounds like a perfect drug, right?  Maybe we should use Halo year-round?  Think again, junior.  Halo is a highly toxic anabolic steroid.  If you plan on using it all year, you might as well place an order for a new liver now.  It’s just too toxic to be used in the long-term.

Dosing for workouts should be 10 mg prior to lifting, as mentioned.  As the final days of pre-contest dieting arrive, adding a second 10 mg dose in the morning immediately after awakening is acceptable.   If you’re a bigger athlete and you understand the threats to your health, you can take up to 40 mg per day, for 4 to 6 weeks, with little chance of long-term damage.  As always, you should have a blood panel completed before taking Halo, and during, to ensure your liver enzyme levels are staying in the manageable range.

Halo can be detected in your urine for up to 5 days after use.  This makes it not feasible to use on the day of a strength event.  Rather, it could be the catalyst in your training for those weeks leading up to it, ending with a taper approximately 8-9 days out to be completely safe.  If you’re competing in a higher level (state or national competition) there are metabolite tests which exist that can measure Halo use up to 8 weeks before testing.  Use Halo as a kick in the pants for the serious athlete.  It is never to be considered a tool that can be used year-round.  Consider it the ‘dynamite’ in your tool chest.  Very dangerous and powerful, but you can only use it once!

It’s no secret-everybody wants rock hard abdominal muscles. As a bodybuilder, you shouldn’t focus exclusively on this or any other group of muscles, but rather do training for your entire body. However, there are a few things you need to know about, and a few myths you need to bust, if you want develop your abs in a way to see results.

It is important to remember that your abdominal muscles are really no different than any other group of muscles in your body. Training to define your abs takes hard work and intensity. People who simply want to stay healthy and prevent love handles may find that doing crunches every night works perfectly, but this typical abdominal exercise, while it will help you keep off the weight, does nothing to define your muscles. Instead, you need to move to a workout that increases in intensity and gives you the look you desire.

Instead of just doing crunches ever day, try intensifying your workout by doing crunches on an incline. Do as many as possible, and each day try to do a few more. Even more beneficial than this, however, is to do regular or incline crunches with weights. Weight training will really help define your abdominal muscles, giving you the six-pack that most people only have in their dreams. Using weights, along with a healthy diet, will also help you keep the fat off, so your muscles will become even more defined, even when you are not flexing.

The abs machines you see on TV usually won’t give you a good weight workout, because there is not enough resistance to intensify your workout from week to week. These machines are good for beginners or for those with serious weight problems who need to tone down, but in general, bodybuilders shouldn’t waste their money. Instead, use one of your pulley machines to lift as you do crunches. Make sure you’re raising the stack of weights one or two inches and load it with enough weight so that you are only able to do about ten reps. Each day, intensify your workout by adding around 5% more weight to the stack. If you find that you cannot do this, that’s a sign that you need to take more time off between workouts to let your muscles rebuild from your last workout. Overall, this type of training, along with a healthy lifestyle, will help you find your six-pack.

If people desire to boost the size of their upper biceps muscle considerably, then they should seem no more than the preacher curl. The preacher curl is one of the most excellent arm muscle building exercises and also one of the easiest exercises to execute. This exercise got its name due to the body position adopted at the same time as carrying out the movement relating to a preacher leaning over a pulpit. The preacher curl exercise mainly works the upper biceps muscle, with some unimportant resistance on the forearm flexors.

It is significant to remember that at the same time as performing this exercise that the arms should be positioned in front of the body and that people are leaning onward a little. For all time people should make sure that their elbows are in full get in touch with the bench throughout the movement and concentrate the feeling straight onto their biceps. First of all the exercises to build arm muscle are easy and for basic who require beginning with a solid base in arm-building basics in order to achieve long-standing achievement from their biceps, triceps and forearm workouts. Though the arm exercises are simple, this of course, does not mean that they are in fact that simple. The ease of the exercise lies in the intuitive profit that come from each arm-building movement and the truth that people can do these exercises with a minimum time commitment.

Getting the most out come from these arm building exercises will still need careful attention to training method and workout variety, the 2 keys to arm-building achievement that are not for all time easy for beginning bodybuilders. People require selecting a preacher bar and loading it with a moderately heavy weight one in which they are able of performing 10 to 12 good quality recurrences. Then they should sit on the preacher bench, leaning over the angled arm pad with their elbows pinned next to the pad. They require thinking the starting position, which is with the preacher bar level with the top of the chest and the biceps muscle tensed. Now in this place people should gradually lower the barb resisting powerfully as they do so until their biceps muscle is fully extended and then lift the bar tensing their biceps as they do so to the preliminary position. This exercise should constitute one full repetition; people require performing 10 to 12 reps and a total of four sets. On each successive set of exercise people should raise the weight incrementally.

Enormous stress should be put on the lowering stage of the muscle building exercise. This muscle building exercise is actually one of the most excellent arm exercises and people can expect fast gains in arm muscle. As people become more experienced with this work out them should move to the wider grip as it armed forces supination or a “palms up” positioning of their hands! Since the bicep muscles function first and foremost as a hand-supinator, the more people supinate their hands the more resistance they will position on their biceps. If they have got the potential to make biceps peaks, the preacher curls will definitely tap that potential.

Most of the men and women are more concerned on their abdominal area than on other parts of their body during bodybuilding or losing weight exercises. But the passion to gain muscle packs as evidence on the abdomen for both genders is clouded with false beliefs by various abdomen exercises.

There are a lot of myths about abdominal training. One tells of non-stop training gives a certainty of gaining six-pack abdominal muscles. Think of this concept as the general bodybuilding training. Think of all the muscles working everyday, given no intervals from workout or time for recuperation. There is no bodybuilding truth to this sort of training. The muscles that get worked up for long periods each day without breaks for healing do not develop.

No matter what type of muscle you’re working on and wherever it’s located on the body, once you put pressure to it for bodybuilding means, you have to steer clear from strenuous bodybuilding trainings everyday. Remember that muscle tissues on your biceps are no different from the muscles found in your abdomen area. The same theory just works with every other muscle in your body.

Now ask yourself this: “why should I even force my body to workout twice than it normally should and put pressure on my abs non-stop when there’s no real benefit that I can gain from it?” You think you know the answer? Good enough.

Another point that could destroy a person’s built and posture is the belief in crunches and sit-ups. Most people think that the mentioned exercises give the benefit of gaining great abdominal muscles. Again, this is all wrong because crunches are not even a recommended abs exercise by bodybuilding experts. This not does not only put the wrong muscle to work but also causes back pain and bad posture. So, the next time you want to work on your abs area, think twice before putting pressure on your back continually, non-stop.

To get rid of fat you need a calorie deficit. So you need to burn more calories than you consume. Exercising and dieting are the two methods how a calorie deficit can be achieved. It is always better to burn more calories with exercise than it is to cut calories with strict diets. There are so many different cardio exercises that can be done and it is important to find the right one.

Running or Jogging

Running and jogging are excellent ways to burn extra calories. You also do not need any special equipment for it and you can do it outdoors and enjoy the fresh air. It also depends where you live and what the climate is like. Running is not recommended for beginners that much because it may be a little too intense. Running is also not advisable for those who are extremely overweight and have orthopedic injuries. Running tends to have a reducing effect on the entire body, including on muscle size. So if you want to keep your muscle the running may not be the best choice.

Walking

If you are just a beginner and have been sendentary for a long time then walking is a great way to start your fat loss. Walking is also suitable for overweight, older and pregnant folks. Doing a 30-60 minute walk is very good. But the main problem with walking is that it is not a good fat burner. In order to burn a lot of calories you have to push yourself very hard. By the way, shopping for a few hours is no proper workout.

Bicycle

Bicycling is suitable for everyone and it’s a no-impact activity so the potential for injury is low. You can also choose a certain program that is suitable for you. Most bicycles offer a dozen levels of difficulty and

they even have built-in heart rate monitors. The fat burning potential for bikes is moderate to high. If you want to burn a lot of calories with the bicycle, then pedal as hard as you can.

Treadmill

Running on a treadmill has some advantages and disadvantages compared to running outdoors. Running on a treadmill can become boring and it is a lot better to run in fresh air, than in a sweaty gym. But treadmills offer continuous feedback on the electronic consoles including such features as time, speed, distance and even heart rate. For example you can choose an incline and running or walking up a hill is an excellent fat burner. You can still do your workout on a treadmill no matter what the weather is.

Rowing machine

Rowing is regarded as the best overall exercise of all time. It works all the major muscle groups in the body, including the legs, buttocks, back, abdominals and arms. Rowing is a safe, impact-free activity. Rowing is also a superb aerobic workout and an excellent fat-burner. Because it involves the entire body, rowing burns more calories than almost any other type of aerobic exercise. But if anyone has tried rowing then he/she would know it is very hard. Many people can’t maintain a long enough workout

on the rower to achieve maximum fat burning. There is a way how you can avoid this. For example you can start with bicycling for 10 minutes, then use the treadmill for 10 minutes and then use the rowing machine for 10-15 minutes.

These were only a few examples and it is good to do all kind of cardio exercises to avoid adaption. And doing the same stuff all the time is just boring. If you are a beginner then start slowly and with the easier exercises like walking.

Q: Is it important to eat straight after a workout and, if so, what sort of food should I be eating to support muscle recovery and growth?

A: What you do immediately after your workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. For instance, protein synthesis is enhanced and carbohydrates are converted to glycogen up to 125% more efficiently immediately after a workout. Studies also indicate that a decent carb/protein ratio meal immediately after the workout will enhance insulin and growth hormone levels. If you’re not taking advantage of these conditions, then you’re cheating your potential.

Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs. Thirst is not an indicator of your water needs at this stage. Not only will water keep you hydrated, but also this amazing liquid is also crucial in the formation and release of ATP. And every gram of carbohydrate that is stored as glycogen in the body requires 4 mls. of water to do that job. So, the first thing to do post workout is to get plenty of water into your body.

The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High Glycemic index fruits like bananas are also a great choice.

Protein is utilized up to 50% more efficiently immediately after a workout. So, why wouldn’t you get 30-50 grams of quality protein into your system at this time? With just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut.

Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post workout carbs and protein in the form of liquid supplementation is the smartest, and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a flask and put it into your gym bag before you head to the gym. Then you’ll be able to chug down those vital nutrients straight after your workout ends (yes, even before you hit the showers). That way you’ll give your body the rebuilding tools it needs exactly when it needs them. Then watch your body grow.