Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion.  There are a number of different ways to perform non-competing or alternating sets and each has its own merit:

• Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)

• Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)

• Circuits: Alternate between four or more different exercises

However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…

I’d like to share one of my new personal favorites; and to my surprise, a program design absolutely loved by my boot camp clients as well.  It is called BODYBUILDING BOOT CAMP!

BODYBUILDING BOOT CAMP (BB) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results.  This program is really gonna burn…

”Oh, it’s a deep burn.  Oh, It’s so deep.

Oh, I can barely lift my right arm ‘cause I did so many.

I don’t know if you heard me counting; I did over 1000.”

BB is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul. J

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do, and there are lots of men who struggle to gain size and put on muscle.

In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!

Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our boot camp workouts?

That’s where my BODYBUILDING BOOT CAMP program comes in:

Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.

Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.

You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3^rd and 4^th rounds when it’s starts to really burn.

The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.

There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you

Below is a sample outline of this month’s program design:

BODYBUILDING BOOTCAMP

Workout A

Workout B

Workout C

It’s critical to note that since we’ll be performing straights sets of a single exercise with maximum intensity and an incomplete rest between sets, these workouts will generate a lot more delayed muscle soreness than usual.

The key to mitigating this soreness is by:

-      Performing body-part specific stretches and flexibility training during the rest and transition periods

-      Performing lots of self-massage both pre and post-workout on any sore and tight muscle groups via foam rollers, softballs, tennis balls, rolling pins, etc.

-      Drinking lots of water and consuming at least 20-30 g of complete protein before and after your workouts and every 2-4 hours throughout the day

One final thought…

I threw in a special 60-second metabolic finisher employing a total body exercise just to make sure we really ramp that heart rate up and cause an additional metabolic disturbance and thus a greatest post-workout afterburn.

Now, I need you to get mentally ready because this programming is EXTREMELY INTENSE.  I recommend it only be used for a short period of time (I like 3-6 weeks) followed by a mandatory active recovery week. In fact, most of the muscle growth will probably occur during the rest week as your muscles finally get to truly regenerate after 3 weeks of pushing them to the max.

OK.  Enough talk.  Let’s build some muscle baby!

Heath Herrera, M.Ed., CSCS, YFS1

HH Fitness, a proud member of the Fitness Revolution nation

If it was easy, everyone would do it!

Bodybuilder Boot Camp Trailer from Workout Muse

It is important to perform full body routines that incorporate pulling and stabilization movements for your back that will improve strength, endurance and range of motion (ROM) to minimize injury.  Once you minimize injury risk your body can work more efficiently towards that lean/toned look you may be looking for.

The following routine is a 30-30 strength circuit we performed recently during our boot camps powered by Workout Muse (Their is a FREE gift at the bottom of this post).  In order to adequately perform this routine you will need to have access to something to perform lying pulls (we used the Lebert Equilizer and TRX suspension trainer), dumbbells or kettlebells, and bands.

Here are the exercises we performed:

If you are new to exercise and/or have not exercised in the last 3-6 months start with level 1 of each of the following exercises.  You should consult with your physician prior to starting or changing your exercise habits.  You will want to perform up 4 rounds of each exercise at 30:30 work to rest ratio.  Watch the videos below to see how the HH Fitness Boot Campers did with this routine:

6:00 am session

8:10 am session

12:00 pm session

4:00 pm sesson

Yes, I even did this workout.  I even demonstrate some of the different levels during my routine

If you would like to get access to any of the equipment we used in this routine you can get them at the following links (Click on the Image):

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.  Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011)

TRX

Kettlebells from Perform Better

Resistance Bands

(Each of the links above are my affiliate links.  Should you purchase something I will receive a commission and I want to thank you for your purchase.  I would not recommend these companies if I did not truly believe in their products)

Dig Deep!

Heath Herrera, M.Ed., CSCS

HH Fitness

P.S. – Click on this link or Right Click to save to you Desktop to get a sample of the 30-30 music from Workout Muse: http://HHFitness.workoutmuse.com/mp3/3030Mayhem/3030Rock5MinSample.mp3.zip

P.P.S. –  To get you own Workout Muse Tracks Click the image below:

I initially purchased the Lebert Equalizer for my boot camps to give my members the ability to work on pulling movements without the use of weights.  Once I received the Equalizers I realized they could be used for more than just pulling movements.

Watch the video below to see the many uses you get with the Lebert Equalizer:

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.

Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011):

I will have a workout out for you later in the week in which we incorporate the Lebert Equalizer to strengthen and tone you back.

Committed to your health,

Heath Herrera, M.Ed., CSCS

P.S. – I am a proud affiliate of Lebert Fitness.

It’s one of those foods you look at and say, “I’m going to eat healthy, I think I’ll have the salmon.”

You’ve heard they’re a great source of protein and essential fatty acids.

That’s true.

But trust me, what you’re about to read is very disturbing.

Very.

Before you know it you might be eating a genetically modified fish that’s, well, kinda like salmon, I guess.

I know I won’t be eating it, that’s for sure!

Check out this article to discover the latest bad news about our food supply:

http://HHFitness.getprograde.com/genetically-modified-salmon.html

And by the way, if you want an ultra-potent and pure source of essential fatty acids, well, my partners over at Prograde have their awesome EFA Icon on sale this week. That and a couple other products, too. Check out the savings at: http://HHFitness.getprograde.com/specials.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Next week Prograde is releasing their Brand New Chocolate flavor and Orange flavor Prograde Proteins! Stay tuned for details.

HALLOWEEN BOOTCAMP 2.0

Featuring The Freaky Fat Loss Total Body PUMP-kin Workout!

HH Fitness Rapid Fat Loss Boot Camps is happy to announce our second annual Halloween Charity Boot Camp. The workout will cost $20/attendee or you can contribute $50/participant to receive access to the workout and a 1-Month membership to HH Fitness. All proceeds will go to CASA of Central Texas. Here’s what you need to know for the big day:

When: Friday, October 29th, at 6:30 pm at Diaz Martial Arts

What to Wear: Costumes are a must- they are your ticket through the door! You can be as simple or as elaborate as you want, but please remember you need to be able to move in it. If you appear without a costume, it is punishable by banishment into an eternal fat-storing nightmare!

What to Bring: Your own pumpkin! Females/Smaller individuals should bring a medium sized pumpkin (about 10 lbs.) and Men/Larger individuals should bring a large one (about 20 lbs.).

We will also be raffling out some cool prizes for attendees. Lastly, for those who’d like to join us the workout will end with a family friendly after party at Diaz Martial Arts while people are still wearing their costumes.

Space is limited! We are anticipating between 15-25+ people and we will be accepting invites on a first-come, first-serve basis.

For more information contact HH Fitness at HHFitness@gmail.com or visit HHFitness.com and click on the “Halloween” tab.

My partners over at Prograde always deliver killer nutrition content. But this bad boy is the best article I’ve seen from them in awhile.

And seriously, they always have aweome stuff.

But this article about this weird sounding belly fat fighting nutrient… it takes the cake.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

It  has some serious science behind it and if you were to only read ONE thing this week about how to strip off the stubborn belly fat THIS is the one.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

Yours in health,

Heath Herrera, M.Ed., CSCS

PS – Remember, Prograde Protein, Metabolism and EFA Icon are ALL 20% off until Friday at 11:59pm EST. Just click here to start saving.

== > http://HHFitness.getprograde.com/essential-fatty-acid.html

HH Fitness Boot Camps feature 45-minute workouts for busy professionals and they guarantee to help you drop a dress or pant size in 21 days or your money back. The secret behind their training system is the cutting-edge concept of “metabolic” boot camp-style workouts. According to HH Fitness Owner Heath Herrera, M.Ed., CSCS  “A workout becomes metabolic when you perform a total body workout in alternating sets or circuit format that combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training. This produces a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, blast belly fat, and get you into the best shape of your life with our 45-minute express workouts.”

HH Fitness currently offers classes in San Marcos at Diaz Martial Arts and Central Texas Medical Center. The launch of the new location at All Star Elite Cheerleading on Tuesday, September 14^th in New Braunfels will provide a great opportunity to get the New Braunfels community involved. All Star Elite Cheerleading is an indoor cheerleading academy with a spring loaded surface to accommodate all individuals – this is where the boot camp workouts will be taking place during non-peak hours.

HH Fitness also provides done-for-you registered dietician-approved rapid weight loss meal plans along with audio and video iPod compatible follow-along workout solutions to leave nothing to chance when it comes to their members’ goals. In addition, all campers have access to bi-monthly grocery store tour.

HH Fitness will be launching their newest location in New Braunfels on Tuesday, September 14^th at All Star Elite Cheerleading starting at 6:00 am. There is a mandatory 25 camper limit per class. To activate a free two-week trial to test-drive the program, email HHFitness@gmail.com or call 512-787-2219 today to reserve your spot. You can visit their website at www.HHFitness.com for more info.

The decision he made was not easy, but important for him to reach his goal as an elite athlete.   Lebron’s main goal as an athlete is to win championships.  In order to do this, he made the hard decision to leave the team he had been with for 7 years to a team that is putting the tools in place to help him achieve championships.  The combination of Wade, James, and Bosh allow the Heat to build a powerhouse to compete for championships.  The three joining forces will not guarantee championships.  They must come together and implement a program, work together, and compete day after day against many obstacles.

Here are the 3 things you need to move forward to losing your fat and building a “championship” body: 

1. Implement a plan that works for you.

Lebron was on a great team, but certain components were missing to have a complete program to win championships.  The same goes for you when it comes to fitness and losing weight.  If you have been running day after day, not strength training, and eating the same things but not losing weight; you need to change your game plan.  You can continue to run, but you must change the way you eat and implement strength training to build the body you desire.

2. Work together with a great support system.

Lebron is joining a support system that will ultimately help him move closer to his goal of winning championships.  He has changed his support system, but they must work together.  The same thing goes for you when it comes to changing your body.  Find family, friends, and/or program that will support you day after day in your journey.  Constantly let your support system know what your goals are.  Ask your support system for assistance when you need help when you find it hard to move forward.

3. Avoid negative feedback for your choices to look better, feel better, and have more energy.

Lebron has gotten a lot of negative feedback for his decision.  Primarily from the former owner of the team he played on.   As you begin to change your body you will receive negative responses from individuals about your decision.  You must remember this decision is for yourself and not them.  If they choose to be negative, do not include them in your plans.  You must realize they are jealous of your decision to change your lifestyle.  If they can’t support you, then you must “cut the fat” and move on.

Now that you have three things to build a “championship” body, put them into action.   Make the right decision and implement a plan, find the right support system, and avoid negative feedback.  If you are not sure exactly where to start with these three tips, here is what one of our superstar clients, Sylvia Benitez, has to say about HH Fitness Boot Camps:

“No other weight loss program has EVER worked for me. The fact that Heath has been side by side with me during this journey is priceless. I have lost such a significant amount of weight that I don’t like to say how much because (now) I’m embarrassed at just how heavy I used to be! My fitness level is better than many half my age. I’m very proud of that.  What a treasure to have the ability to call, text, or email your trainer and get a response immediately. It’s not his staff, it’s not a recording it is Heath himself…I hope that never goes away.  I can never thank Heath/you enough for what he/you has/have done for me.  Never have I met a trainer so truly interested in getting folks healthy, fit and able to enjoy a better quality of life.”

For more information on achieving the body you want or additional support, please contact HH Fitness by email at HHFitness@gmail.com or by phone at 512-787-2219.  To participate in a TWO-WEEK Trial please visit HHFitness.com.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes e-book for just $4.95!

Check it out here: http://HHFitness.getprograde.com/prograderecipebook.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than http://HHFitness.getprograde.com/prograderecipebook.html

My partners over at Prograde have made that nice and easy for us

Oh, and they’ve also got a killer drink recipe that will keep you cool this summer.

With permission, here is another awesome update from Team Prograde.

Heath Herrera, M.Ed., CSCS

****

You know you should eat your fruits and veggies. Up to 10 servings of them per day, actually!

But what the heck is in them that makes ‘em so good for us?

Read this one to find out:

http://HHFitness.getprograde.com/eating-enough-fruits-and-vegetables.html

Next, is a tasty new recipe for you that’s perfect for summer. Let us know if you try it.

Protein Packed Pineapple Cooler – http://HHFitness.getprograde.com/pineapple-cooler.html

Last, don’t forget our MASSIVE 15% off the whole Prograde store sale is almost over. Yup, it ends Friday night, so be sure to get your order in TODAY.

http://HHFitness.getprograde.com/specials.html

Yours in health,

Jayson Hunter, RD, CSCS

PS – It’s getting late in the week! If you haven’t already, be sure to SAVE 15% on all your favorite Prograde products right now before the sale ends TODAY.

http://HHFitness.getprograde.com/specials.html