Love Handle Workouts: Stair Sprinting

High intensity interval training can be done in a variety of different ways. The intense training can work wonders on getting rid of love handles, Love Handle Workouts   Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate…


Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.


Stair sprinting!
Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

How to integrate stair running into your training program


If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload.

However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them.

Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery.

Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run.

No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete.

Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward.

Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.

Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.”


Stair sprinting is a perfect complement to the cardio portion in Burn The Fat, Feed The Muscle program. If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!

Train hard and expect success!

The Truth About Fast Weight Loss

WEIGHT LOSS POP QUIZ: What are 3 things that ALL 8 of these advertisements have in common?  Brought to you by Love handle workouts

“Burn 30 lbs in 3 weeks - no diet!”

“Lose 9 Pounds Every 11 Days!”

“Lose a pound a day without diet or exercise!”

“Lose 2 pounds a day without dieting!”

“Lose 30 pounds In 30 Days!”

“Lose 20 lbs in 3 weeks!”

“Burn 30 lbs in 25 days!”

“Lose 10 Pounds This Weekend!”

ANSWER: (1) They are all FALSE, (2) they are all DECEPTIVE…

I just did an Internet search for “how fast should you lose weight” and these are just a small sample of ACTUAL ADS that are running this very moment. They sure are enticing, aren’t they? They play on your emotions and on your desire for instant gratification.

But did you know that…

(3) these claims are all actually ILLEGAL, says the Federal Trade Commission (FTC)

“We have known for some time now that there is a serious problem with weight-loss product advertising,” said FTC Chairman Timothy J. Muris. “Reputable marketers continue to take care to avoid false and misleading claims, but it appears that too many unscrupulous marketers are making false claims promising dramatic and effortless weight loss to sell their products. It is not fair to consumers; it is not fair to legitimate businesses, it is illegal, and it will not be tolerated.”

You might be asking, “Ummm, if it will not be tolerated, then why do we keep seeing these ads?” Ah yes, well, God bless the Internet, On Google, you can put up an ad and have it showing in 15 minutes. You can then have it taken down just as fast. Same goes for websites. The FTC couldn’t keep up with OFFLINE false advertising, how are they possibly going to keep up with it ONLINE??? And it’s only going to get worse.

There’s only so much the FTC and other consumer watchdog organizations can do. It’s up to YOU to educate YOURSELF and know the red flags and warning signs of bogus weight loss claims.

Here’s what else the FTC says about why these types of advertising claims are so damaging:

• “The deceptive promotion of quick and easy weight loss solutions potentially fuels unrealistic expectations on the part of consumers. consumers who believe that it really is possible to lose a pound (of fat) a day may quickly lose interest in losing a pound a week.”
• “The proliferation of “fast and easy” fixes undermines the reality of what it takes to lose weight. People who need to lose weight are buying empty promises.”

I believe that the weight loss education industry has been knocked a few steps backward in the last few years due to (1) the internet and (2) the horrendous reality TV shows that actually encouragepeople to attempt “extreme” body makeovers or see who can lose weight the fastest. The winners (or shall we say, the “losers”, as if that’s a flattering title to earn), are rewarded generously with fortune, fame and congratulations.

These shows are damaging and despicable. I’m shocked that so many millions tune in and I’m even more surprised how many people think this garbage is “inspiring.”

Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. Patience is the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now!

Like the FTC said, with what we see on TV these days and with web page after web page of fast weight loss claims, you actually start to believe it’s doable and you’re no longer interested in a healthy 1-2 lbs weight loss per week. In fact, you even see people with your own eyes losing weight incredibly fast. How do you deny it’s possible when you see THAT?

Well, the answer comes to you when you expand your time perspective and see where those people are 6, 12, 18 months from now. Deep in your heart, you KNOW the answer…

The faster you lose weight, the more muscle you will lose right along with the fat, and that can really mess up your metabolism.

An even bigger problem with fast weight loss is that it just won’t last. The faster you lose, the more likely you are to gain it back. It’s the the “yo-yo diet effect” - weight goes down, but always comes back up.

What Really Matters Is Not How Much WEIGHT You Lose, But How Much FAT You Lose

Where did your weight loss come from? Did you lose body fat or lean body mass? “Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water…

Don’t Be Fooled By Water Weight Losses

One thing you should also know is that it’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets (because low carb diets deplete glycogen and every gram of glycogen holds 3 grams of water). Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS - AND WATER LOSS IS TEMPORARY!

The only way to know if you’ve actually lost FAT is with body composition testing. For home body fat self-testing, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even an underwater (hydrostatic) or air (bod pod) displacement test.

From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 2 to 3 lbs of weight per week without losing some muscle along with it. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to weight relapse.

The Biggest Weight Loss Mistake That Is FATAL To Your Long Term Success

Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle, and if you want to keep the fat off for good, then you have to take off the pounds slowly (of course, if you want to crash diet the weight off fast, lose muscle with the fat and gain all the fat back later, be my guest!).

This is one of the toughest lessons that overweight men and women have to learn - and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.

Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. To the producers of these shows, I say SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you of all people should know better. These shows are not “motivating” or “inspiring” - they are DAMAGING! They are a DISGRACE!

The rapid weight loss being promoted by the media for the sake of ratings and by the weight loss companies for the sake of profits makes it even harder for legitimate fitness and nutrition professionals because our clients say, “But look at so and so on TV - he lost 26 pounds in a week!”

Sure, but 26 pounds of WHAT - and do you have any idea what the long term consequences are?

Short term thinking… foolish.

Do it the right way. The healthy way. Take off pounds slowly, and steadily with a sensible lifestyle program that includes the important elements of cardio training, strength training and proper nutrition.

Measure your body fat, not just your body weight, and make this a new lifestyle, not a race, and you will never have to take the pounds off again, because they will be gone forever the first time.

Anabolic Cooking for Weightloss

From Dave Ruel, Author of the Anabolic Cooking Cookbook

Free From Dave 10 of his Most Anabolicious Recipes. Anabolic cooking is basically cooking foods that help you lose weight and gain muscle.

click the book cover to the left for your free sample...

Dave (a competitive bodybuilder, a professional Fitness Coach and Nutritionist) shows you how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

Thanks to Google Doc you now can enjoy 10 of his favorite recipes with a step by step guide of how to,  and the nutritional facts of each. So how do you explore this free 10 recipe sample cook book simply by clicking the link.. No down load needed, no filling out a form. With google docs, it looks like a webpage.

Over the past years Dave has helped a lot of people get incredible results. He has been helping bodybuilders get shredded for bodybuilding shows, fitness models get ready for photoshoots and regular fitness enthusiastss transform their physiques!

As long as this post is up you can access just ten of his 200 plus recipes. Actually as long as google docs is up you can access the free cook book.  With google docs you can also download the 10 recipe cook book for free and enjoy 10 delicious anabolic recipes.

Dave believes that the majority of people are mislead and misinformed when it comes to nutrition and cooking, and he is here to change the rules! Click here for you free Google Doc of Anabolic Cooking 

The 3 Best Abdominal Exercises

that Are NOT Your "Normal" Ab Exercises 

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs

click here to visit Mike's The truth about 6 pack abs

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 

Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

click here to visit Mike's The truth about 6 pack abs

A diet that Burns fat?

To begin losing weight fast (and to get a slimmer waistline) we recommend using the new Fat Burning Diet from Fat Loss 4 Idiots. This is a brand new type of diet never seen before.

click here to visit the Fat Loss 4 Idiots Website

-Most people believe that calories are the "enemy", since eating excess calories leads to excess fat, right?   That’s why most people believe that the fastest way to lose weight is to cut way back on calories each day.

-Everybody has heard of “low carb" diets -- since they are emerging as the newest trend in dieting.


-Haven't you ever wondered why some people are naturally overweight while other people can remain skinny while eating twice as much? The truth is that your total "daily calories" is not the deciding factor in whether you're overweight or skinny.

-If you walk down the aisle of any grocery store you’ll see dozens “low fat” and “fat free” food items nearly everywhere you look. The whole world has gone “low fat” crazy -- and most people think that if they just begin eating low fat foods then their bodies will have less fat too.

-Most weight loss counselors instruct people to follow a specific "daily calorie limit" which is based on their weight & height (and sometimes their activity level is factored in too).

-The food pyramid is not a solution for weight loss -- nor is it a practical solution for healthy eating each day. In fact, the Food Pyramid is just like most other government created "guidelines" --- which means it's the result of a bureaucratic effort which aims to give vague and general advice.

You are overweight for the most simple of reasons -- because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong patterns each day.

What if I could show you a system of eating which was so different from anything else you've ever seen, that you'll notice a change in your body in just 11 Days from Today?

Forget about your past dieting failures for a moment. Just focus on one thought right now..........WHAT IF it was really possible to change your body in 11 days?

Dont waste another day trying diets that dont work, click here Fat Loss 4 Idiots to finally have the body you want.

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Strength Training Workouts - Benefits Of Strength Training, 10 Quick Tips To Help You Get Started with Strength Training Workouts
Love Handle Workouts - Before you even attempt to start love handle workouts you should know that the only true way to get rid of love handles is through diet and cardio.

Truth About Six Pack Abs



The Best Six-pack Abs Guide On The Market

 Now the part that almost ranks with the magic pill. Down the isle of searches on the internet many are looking for that magic stomach exercise and love handle workoutthat is going to give themsix pack abs. The truth about six pack abs is there is no magic stomach exercise that is going to giveyou a six pack.

If you are looking for more help getting rid of the love handles and getting six pack abs,  Click here for 5 Odd foods that kill abdominal fat  a short video by my buddy Mike Geary

Dont take this the wrong way stomach exercises and love handle workouts do work, but if you have not gotten rid of unwanted belly fat every crunch you do is just going to be hidden under fat rolls. I repeat every crunch you do will be hidden under fat rolls. So until you start implementing Dieting and Cardio to lose weight you will not notice any improvement in your six pack abs. When all body fat is stripped, then start your strenious mind blowing stomach exercises. Again I must apologize, I am being honestly blunt, the truth about six pack abs I hope did not turn you away from your dream of one day sporting a six pack at the beach. You can do it, however the road is not a short cut.

While you are dieting and doing cardio you can be doing stomach exercises and love handle workouts. Starting your stomach exercises early will only make your core stronger. Then when all the fat is stripped from your waiste line a six pack will be around the corner. I must point out that when doing stomach exercises for a six pack do not do weighted exercises. When you add weight to stomach exercises all you are doing is making your stomach muscles bigger which will then make your belly fat sitck out more. This will then make your stomach look bigger. To some this is a deterant and they think every thing they are doing is for nothing.

Until you start slimming up do simple crunches, knee raises, oblique crunches (love handle workouts), some pilates exercises, hanging leg lifts, and my favorite is the pilate's ball crunches. Never do sit ups, they will only hurt you. A quick did you know: The Marine Corps stop making troops do situps during physical fitness test, because the strain on the neck and back from pulling was causing injuries. They then went to cross the stomach crunches.

                                                     Total Six Pack Abs

   

<------ The Best Six-pack Abs Guide On The Market - Period! Written By A Professional Trainer.. Total Six Pack Abs 2: The Furnace 

or

If you are looking for more help getting rid of the love handles and getting six pack abs,  Click here for 5 Odd foods that kill abdominal fat  a short video by my buddy Mike Geary

love handle workouts for Dunlap Disease

Dunlap Disease

Ever heard of that one, dunlap disease? Where your belly dunlap over your belt. Yea a little humor there, but honestly. Belly fat, love handles, muffin top, spare tire, chub.  What ever you want to call it. If you wanted to get rid of it bad enough you will.  No matter how many love handle workouts you do they are not going to go away over night. It takes dedication, time, and sweat. But you have to change.

You will change your eating habits, to a healthier plan. You will exercise more, get some cardio. You will do some love handle workouts. You will make the important changes in your life to lose that unwanted belly fat. You will do what ever you can safely to slim down.

I can write article after article, post after post, but until you stop looking for that miracle pill or the miracle love handle workouts. The belly fat, love handles, muffin top, chub, and dunlap disease is going to continue to exist. You are going to wake in the morning and the belly fairy will leave sign on your pillow saying sorry I was out of room.

So please stop looking and start doing. Change you eating habits, start exercising more, and start living healthy.

Burn the Fat Feed the Muscles:

Burn the fat feed the muscles written by Tom venuto. He really knows his stuff, from losing weight, gaining muscle, and getting 6 pack abs.Tom Venuto has helped tens of thousands of people finally burn the fat that's been haunting them for years and build the bodies they never imagined possible.

Click Here to visits Tom Venutos Burn the fat and Feed the Muscle See why he has helped thousands, and was featured in the Oprah Magazine.