The 7 Best Exercises to Get You Lean and Fit in a Hurry

Do you want a ripped, lean and sexy body that is firm and healthy?

Of course you do.

These are 7 exercises that me and my clients have been using for years to get into peak physical condition. Anyone of these exercises can take you to a high level of fitness and fat burning such that your body becomes leaner than ever before.

What type of exercises get you lean?
If you want a lean and toned body then you need to work with exercises that are explosive and powerful. You need to challenge your body instead of hanging around on the same level for years at a time. Each one of these exercises is designed to push your limits so that you become a fat burning machine.

The 7 exercises

Each exercise should be given a good amount of attention. You can place it into your regular workout so that you do it regularly or you can make a workout out of a mixture of the exercises. They are hard but they work so make sure you are committed.

1. The jumping squat
The jumping squat is so explosive and challenging many people do it once and then never again. It works your entire lower body from your glutes right down to your calf muscles.

Crouching down and then springing into the air and repeating is an amazing way to blast your way out of your regular leg training workout. Not only that but it gets your heart rate up. Do enough of them and you will burn a lot of fat.

2. Hill sprints
This is my all time favorite exercise and to be honest it is the main reason I am as lean as I am. Running up hills puts a giant amount of stress on your whole body. Your lungs get pushed, your legs and back get beaten – it is a full on full body workout.

And I am not just talking about any old hill. I pick the steepest, longest and roughest hill I can find. Sprint up as fast as you can and then walk back down and repeat. Do this once or twice a week and you will be ripped and lean.

3. Wind sprints
Instead of going for your normal jog around the block try wind sprinting. This is where you sprint for a period of time and then slow back down to a normal jog before heading off on a sprint again. It pushes your limits and gets you into shape by keeping your heart rate up.

4. Machine rows
Rowing works out your whole back and shoulders as well as putting your legs under the pump. Add a big load of weight to the motion and you have got yourself a super workout. Any exercise that uses multiple muscles in one motion is going to be good for your fitness – especially when the muscles it uses are big ones like the back and legs.

5. Heavy bag boxing
Get yourself a heavy bag and start boxing. It is a full body workout that has particular benefits for your arms, chest and back. Have you ever seen a boxer that wasn’t ripped and lean? Not often. These guys work hard on the heavy bag. Boxing is a great way to burn fat and boost your fitness levels. It keeps your metabolism cranking all day which means you won’t store as many calories as usual.

6. Skipping
Another exercise I use a lot that I stole from boxing is rope jumping. Again, it is a full body workout that gets your heart racing and all your muscles working at once. This one is particularly good for the arms. Bruce Lee once said he thought skipping for 10 minutes was about the same as running for 30 minutes. Not bad.

7. Pushups
There are so many different varieties of push ups around the place. People think that weightlifting and resistance exercises are just for building strength and muscles but it isn’t true. If you set up a good routine of pushups done at a fast pace with good technique you can burn some fat as well as doing the above things. Experiment with different hand widths, leg heights, etc.

Here’s How You Can Rapidly Increase Your Endurance

Endurance is vital for many things. It is required in sport, martial arts, general fitness training, etc. However, many people do not know how to go about pushing their endurance beyond the ordinary limits. This post will show you how to rapidly increase your endurance levels.

How to rapidly increase your endurance

People often email me asking how to increase their endurance levels in a hurry. They might need to do so because there is an important sporting game coming up. Whatever the reason, I always tell them there are certain things you can do that allow you to boost your endurance beyond the ordinary.

This post will detail some of the ways I have increased my own endurance in a hurry as well as some tips and strategies for your own training. But first, a precise definition.

What is endurance?
Before we go into how to rapidly increase your endurance I want to take a look at a precise definition of endurance so that no one gets their wires cross with what I am talking about. It is always important to be specific with details when it comes to fitness.

Endurance, in relation to this post, means: the amount of time you can perform an aerobic activity without resting.

This might refer to a run or a sporting match or anything where you need to “keep going”.

Strategies for increasing your endurance
Now that we have that out of the way we can look at some of the strategies you can use to boost your endurance levels in a hurry.

1. Work with the time
If you don’t set yourself time limits when you exercise you run the risk of taking it too easy. You need to be able to monitor your progress and make sure that you are doing better than previous sessions.

For example, if you go for a run in the morning and you use the same track each time you need to make sure you are beating your time on a regular basis. Time how long it takes to run the track on Monday and then make sure your have beaten that time by Friday. This is one of the most basic and effective ways to increase your fitness and by doing so you will find that you can endure longer periods of exercise.

2. Work with the distance
In the same style as above, you need to make sure you are beating the distance on a regular basis as well. This is particularly important for endurance because the more distance you run the easier you will be able to complete smaller distances. It becomes really powerful when you mix points 1 and 2.

3. Change the way you workout
This is one of my favorite methods to increase your endurance and I think it is the true meaning of cross-training. When you do the same exercise day in, day out, your body becomes accustomed to that type of work and no longer finds it challenging. If, however, you throw a new exercise into the mix your body struggles and is forced to grow so that it can keep up. This is a great way to shock your system into getting fitter.

For example, if you are training for a soccer match where your legs will need to be ready to run hard for a long period of time you should mix your training with heavy leg weights and long distance runs. This means that your legs get used to and ready for both long distance running and explosive movements as well as the regualar pace running of the match.

4. Develop mental toughness
When I was first involved in a soccer finals campaign I started getting really nervous. I realized that the grand finale was just around the corner and I didn’t feel I was super fit. This panic sent me into a bit of a training frenzy – I trained harder and longer than I ever had before so I was ready for the day.

This taught me a big lesson as I realized that it was all in my mind. I wanted to train hard so I could win the grand final but that desire came from within. So, I tried to harness that power by developing mental toughness. I realized that if I wanted to be better than ordinary I needed to push myself all the time, not just at finals time.

5 Little-Known Methods to Make Running More Interesting

Running is the core of many people’s weight loss and fitness workouts. Surprisingly, however, I am learning more and more that people find their daily run boring, uninteresting and repetitive. Here are 5 simple ways you can jazz up your run so it is more interesting and fun.

5 ways to make running more interesting. Running does not have to be boring!

1. Get a nice pair of shoes
When I got my new running shoes I found running much more enjoyable because I loved wearing my new shoes! It might seem silly but when you have something comfortable to run in you are more likely to enjoy the act of running itself.

If you are like me and like to run in the park and through the streets you need a good pair of cross-trainers. I have found that are still the best running shoe on the market and will wear them again and again until something else steps up to the plate.

2. Get a good song

The workout music section is just about the most popular section of the whole site. People love their workout music because it really makes things a lot more enjoyable and intense.

The beat of a good song can make you run faster. It can inspire you or anger you or get you really emotional. Either way, if you put a good workout playlist in your iPod you are bound to find running more enjoyable. It basically getting you fit while you relax!

3. Run with more than three people
Whenever I go for a run with more than a couple of mates we always end up pushing ourselves like crazy and ending up completely exhausted because we all tried to outdo each other. Failing that, we end up having a hilarious time joking and telling stories while we jog – so much so that I often forget I am working out. The bigger the group the better the laughs!

4. Run by the water
In my home town we have so many creeks and lakes and rivers. We even have a big river running right through the middle of the inner city. The gardens and fountains around this city river are so beautiful and peaceful, you can hardly hear any cars or trucks at all. This is a really peaceful place to go for a jog and many business men and women spend their lunch breaks going for a nice jog instead of sitting in a boring cafe somewhere.

I find running by the water extremely enjoyable. It has something tribal about it and makes me feel like I am a warrior back in ancient time training for battle. I highly encourage everyone to find a nice creek or river near your place and jog there regularly.

5. Make running the secondary aim
This is so obvious that not many people think of it. When you play tennis you do a lot of running. When you play football you do a lot of running. Why, then, do people think that weight loss or fitness running has to take the form of long winded boring jogs?

It doesn’t.

If you make winning a game of soccer your primary aim you will find that you get a lot of running done without actually having to force yourself to do it. If you can find someway to shift your attention away from the sheer amount of time you spend running each day you will find it much more enjoyable.

Conclusion

Running is an amazing form of exercise. It is so simple yet it can have some really amazing health and weight loss benefits. If you find yourself getting a bit bored with the usual jog you should try to spice it up by changing the usual formula. The run doesn’t have to take the same shape/place/form each time.

How Do You Think Your Workouts – Trash or Treasure? Part 2

Just like the chair that I bought from the yard sale was trash to another person, I fixed it up a bit and my back felt much better in the end. My roommate was just doing the same thing.

When my exercise wasn’t working for him, he patched it up a bit until he found what works- and I imagine that this exercise made his back feel a lot better too.

Take the Right Advice

There’s both good and bad advice out there. But the thing is, good advice can be good for one person and it can be bad for another.

For the most part, our bodies are generally pretty similar to one another. We all need protein, a strong back to avoid injury, and plenty of rest and recovery.

But we might go about fulfilling those needs in slightly different ways. I’m not saying that you should ignore all the advice out there and just figure out what works for you. I am saying you should listen to good advice and then figure out what works for you.

Here are a few tips:

1) Try new things: This is a good rule for life in general. Experimentation leads to discovery (just be careful about what you experiment with). Who knows when you might discover something great. There’s more out there than just the bench press and bicep curls.

2) Experiment with multiple areas: Trying a new exercise isn’t the only change you can make. Try going from fast to slow movements, high reps to low, adjusting your rest between sets… Sometimes what you are changing isn’t as important as the fact that you are changing something.

3) Don’t go too far: Don’t stray too far away from the beaten path. Many others before you have learned what generally works for most people. There’s no reason for you to reinvent the wheel. You can learn a lot from those around you.

4) Know when to fix: The old adage never gets old- don’t fix it if it’s not broken. If you’re making great gains, there’s no need to try something just for the sake of trying it.

Nothing is more valuable than listening to what your body is telling you. If you’re giving it your all but still standing in the same place, it’s time to make some changes.

On the other hand, if your routine is working and you’re making great gains, then there’s no need to fix it, no matter what somebody tells you.

After all, one man’s trash is another man’s treasure.

How Do You Think Your Workouts – Trash or Treasure?

Hi, everyone. Today we will talk about Trash and Treasure. Are you exciting?

My wife is a real bargain shopper. Sometimes she takes me to all these yard sales on Saturdays to look at other people’s garbage.

She thinks it’s great… I hate it.

But sometimes I can realize something important about my workout from the strangest places.

Yes, I learned something from a yard sale. Hear me out though, I’m going somewhere with this. And no, I’m not going to tell you how I learned to do squats right by picking up a TV or something stupid like that.

I realized that one man’s trash is another man’s treasure. I bought an old office chair with a decent sized hole in the seam of it. I took it home, stapled it up and then put just a few inches of electrical tape over the seam.

It looks great and my back feels much better than it did with my old chair. I couldn’t be happier… It’s funny though, because it reminds me of something an old roommate of mine was doing in the gym that made his own back feel much better. It was a method I would have never used, but it worked for him.

Cutting Through the Trash

To me it seemed really silly… He was doing deadlifts holding onto a trap bar with parallel grips rather than doing the usual deadlift. Basically, instead of lifting a regular bar off the floor, he was using a special bar designed for shoulder shrugs to do his deadlift. That exercise seemed like nothing more than a piece of trash to me.

I didn’t realize it at the time, but the exercise he was doing actually had some great reasoning behind it. Since he was so tall, the typical deadlift bar was lower to the ground for him than it was for me.

He started using the trap bar because the handles came up several inches on either side, and he was able to raise his shoulders higher and straighten out a bit more to get a better angle. The regular deadlift would put his back parallel to the floor.

I tried to persuade him to stick to the regular version of the exercise that was working well for me, but he just kept doing what worked for him. As he added weight to the bar week after week, I started to see the light of what he was doing.