Nickerson Field is not huge and the bleachers are moderate but it worked out just fine for me. The one problem that I have with some stadium stairs is that they are very close together. To remedy this situation and to make the workout more powerful and explosive, I simply took two stairs at a time.

Conditioning with the intense and explosive nature is not only fun, but it’s super rewarding. You get a huge anaerobic boost and your heart is pumping through your chest. What this means for most people who are trying to lose body fat and get lean, is that you are burning a TON more calories than if you are just jogging or using the elliptical machine. Those of you that follow my posts and that train with me know that I HATE steady state cardio more than anything. It’s a waste of time and pretty boring at that.

So check out the workout that I did today. It was kind of fun being at BU, it brought me back to my college days and kinda felt like I was “training” again. Here’s how I worked it out today…

Stadium sprints (2 steps at a time)- 3 trips up x 4 sets
100 meter sprints x2
80 meter sprints x2
60 meter sprints x2
40 meter sprints x2

This workout took me just  about 45 minutes including warm up and cool down.  My body is still feeling it, even after a shower and a recovery drink. The goal of any intense conditioning session is to work hard, smart, and quickly. Do not waste time with slow movements that don’t burn a lot of calories.

If your goal is a lean, athletic, fat burning machine of a body; try some sprints and hill or stadium runs and you will see a huge boost in your overall conditioning and body composition.

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Hey all, Callie Durbrow here again from ultimateathleticfitness.com. I wanted to share with you a quick breakfast tip that can literally save your nutrition plan…

When people think about weight loss they think of eating less and moving more. This is a very true statement for creating a caloric deficit in order to lose weight. One of the biggest mistakes that people make is skipping breakfast in order to eat fewer calories.

Breakfast is a critical piece of the weight loss and fat loss puzzle. When the body is sleeping, metabolism is in a resting state. In order to kick start the metabolism and get the body’s “engine” running for the day, breakfast is required. If people skip breakfast they will automatically slow down the metabolism and also slow down the whole weight loss process. As a personal trainer, eating breakfast is one of the first things that I help my clients with in order to create efficient results for their fat loss goals.

Here are some quick, healthy, and great tasting breakfast options that will give you energy, nutrients, and a great start to your food intake for the day.

1. Whole wheat English muffin topped with all-natural peanut butter, and fruit: A great combination of healthy carbohydrates, as well as fat and protein from the peanut butter. Fruit is a great source of healthy sugars and vitamins A and C.

2. Oatmeal with fruit: Oatmeal is a great source of complex carbohydrates and fiber, which can help to keep you full for several hours. Including fruit adds some great taste and vitamins.

3. Veggie and Cheese Omelets: Using low fat cheese and a mix of vegetables can spice up an egg breakfast as well as provide calcium, proteins, and Vitamins C and D. Eggs are a great source of protein and healthy fats.

4. Protein Smoothie: Mix chocolate protein powder, low fat milk, peanut butter, banana, and ice in a blender for a great quick start breakfast loaded with protein, calcium, and healthy carbohydrates.

5. Yogurt and Fruit: Find a low sugar yogurt such as Chobani Greek Yogurt and pair it with some fresh fruit. You will have proteins, calcium, and vitamins.

Eating breakfast will not only give you a great boost of energy for your workouts and daily activities, but you will prime your metabolism for great fat loss if combined with proper nutrition and training.

I bet Ronaldo eats breakfast….
(this picture doesn’t have much do to with the article, but it isn’t half bad huh?)

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Sometimes I get a little fed up with the things I hear from people, media, tv advertisements…everyone is trying to make the “next best thing”. Look at our country. Are we doing a good job staying in shape? Hell we can’t even get BELOW the obesity rate. It’s scary and very sad because the problem is that everyone is looking for a quick fix to a very, very big problem.

For this post today I’m going anti Justin Timberlake (even though I love him) and instead of bring sexy back, I’m taking that away. You see, my training programs are not sexy. We are not balancing on 1/2 balls while performing bicep curls…although I think that makes you look more stupid than sexy. Anyway, I digress…

The goal of a proper fitness plan is to implement it into your LIFESTYLE. It’s not about a quick fix, 5 sessions with a trainer to “get you on track”, or the magic exercise belt that vibrates your abs into shape. It’s about creating changes that will stick, exercises that will work, and nutrition that is going to enable you to keep off the extra body fat and create a lean and athletic physique.

Here are 7 non-sexy training and nutrition tips that if done right, will get you in the best shape of your life.
1. You must build lean muscle
2. You must strength train 2-3 days per week, intensely
3. Eat 1 gram of protein for every pound of LEAN muscle (take your body fat %, subtract the actual fat pounds from your total weight to get this number)
4. Eat breakfast but avoid cereal (except oatmeal)
5. Perform sprints- running or bike
6. Drink 60% of your body weight in pounds, converted to ounces (150lbs drinks 90 ounces of h2o)
7. Enlist the help of a personal trainer to spark your training routine
8. Perform chin ups or modified versions for ultimate upper body strength
9. Avoid performing more than 12 reps of any exercise except core movements. High repetitions are a complete waste of time for most exercises
10. Lift heavy weights
11. If you train, train in groups. It’s motivating and fun and you get so much more work done
12. Stay away from cardio unless it is high intensity interval training of short durations. Anything else is a waste of time and will set you back if you are trying to gain lean muscle and lose fat

So there you have it folks, my 12 non-sexy training and nutrition tips. Stick to the basics…lift heavy weights, train bigger movements, eat a balanced nutrition plan with lots of protein, and sprint your butt off.

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In part one of this series I discussed the most effective way to begin a chin up strength program. Once you have progressed through your inverted row series and are able to perform 3 sets of several repetitions either with your feet on the floor or on a bench, you should progress to the next step.
The best way to begin a chin up program is to seek the help of a qualified and highly certified personal trainer. A trainer can help you to develop a proper scheme of repetitions and monitor your progress so that you know when you are ready to take the next step or modify your technique if necessary.

If you do not have access or resources for a fitness trainer, then here is the second step to chin up progressions.

Assisted Chin Ups:

Many fitness facilities and gyms have a nautilus machine called the assisted chin up. This is not what you will use when you perform assisted chin ups. I do not recommend these machines because it is difficult to get a full range of motion and really use the muscles you are trying to activate.

For a proper assisted chin up you will need a thick stretch band (Elite Fitness Systems) or the assistance of a friend or a personal trainer to hold your legs. If you are using another person, bend your knees when you are hanging on the bar and have them place their hands under your shins for assistance.
For this post I will assume that you are using a stretch band because this is the most effective. Using a fitness trainer or a friend can also help but the manual assistance is hard to judge. Follow these steps for a killer upper body workout and one of the best fat burning exercises.
• Place a jump stretch band over the top of a chin up bar or the top bar of a squat rack
• Slide it through to make a knot and let the rest hang down
• Grasp the bar with a shoulder width grip and palms facing you
• Slide the stretch band under one knee for assistance
• Activate your upper back by pulling your shoulder blades down and back (just like the inverted rows)
• Pull your body up toward the bar as high as you can
• As you pull, drive your elbows down toward your rib cage to achieve a full range of motion
• Slowly lower your body down to a straight arm position but keep your back activated
• Repeat for as many repetitions as possible, 3 sets

As you progress in this exercise, your goal should be 3 sets of 8 comfortable repetitions. If you are using a trainer or workout partner for the assistance, make sure they do not push you up too much.
Once you can perform 3 sets of 8-10 repetitions you are ready to move to step three. Developing strength to perform chin ups is going to help overall strength, fat loss, and creating a fit and athletic upper body. Stay tuned for chin ups for the advanced individual.

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Over the last 8-10 months I have dedicated myself to fitness and training. That sounds weird huh?

I mean that is my job and yes I always take my training, healthy lifestyle, and overall fitness seriously. What I found in this short time is that I can maximize my time and actually get much better workouts. My strength has increased tremendously, I have dropped about 4% body fat (over about 12 months), my overall energy levels have been very consistent, and my lack of illness has been almost superhuman. Oh yeah and my mom likes to brag that she did everything right when she was pregnant with me and THAT’S why I’m so healthy…

Here’s a quick timeline of how my workouts used to go:

In college I thought I was in great shape, my stamina was probably good but I ate like crap, drank too much, and relied on steady distance running when I was not in season. I lifted a lot but had no clue what I was doing.  I was fit by default because of playing basketball and soccer but my lean muscle composition could have been much better.

After college I continued to lift and did a lot of body part split routines. I did a ton of cardio as well. I ate pretty healthy because I was living at home. Yeah we already established that Mom is good to me!
I probably worked out 6 days a week and continued to play competitive soccer.

As I progressed in my personal training and strength coach profession I moved away from cardio and did a lot of lifting. I put on a lot of muscle but my overall conditioning and athleticism suffered. When I moved to Boston I began playing competitive basketball again, 1-2 times per week. This served as my conditioning and was much better for me than my typical cardio routines. I did a lot of interval bike workouts and sprints but they were not frequent enough because I was just lifting all the time.

In the last 8-10 months my schedule looks like this:
2-3 days per week of full body athletic based lifting (squats, pull ups, push ups, heavy core workouts, single leg training)
2 days per week of competitive basketball games (interval conditioning at it’s best)
1 day per week of conditioning (Prowler sprints, car pushes, sprints)
>
I do ZERO “cardio” training, I work out less, I eat more, and I’m officially in the best shape of my life. Here are the top 7 reasons why this happened…

1. I lift heavy
2. I perform interval conditioning instead of cardio
3. I give my body 2 days of recovery per week
4. I avoid starches, breads, pastas
5. I eat lean meat, vegetables, fruits, dairy, nuts and drink a TON of water
6. I get plenty of sleep
7. My training sessions are short (50 to 70 minutes long)

Take a look at your training style and try to revamp a few things in order to maximize your time, efforts, and your overall strength and health!

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Which would you rather do? This…

Or This…

Here’s an article that I wrote recently about why training like an athlete is great for fat loss, overall conditioning, and is just plain cool…

As a former collegiate athlete, I see the value of a solid strength and conditioning program for performance. As a personal trainer to many clients in the Somerville, Massachusetts area; I have found that incorporating athletic movements is not only motivating and fun, it is a great way to lose fat and gain overall strength. People should not take this to mean that everyone should train like a college football player. Training like an athlete can be modified based on the level of the participant but the basis behind it is to perform large muscle group movements, lift heavier weights than you are normally used to, and have an overall plan that cycles throughout the year. Here are some specific details about developing your athletic movement training program.

1.Training like an athlete is FUN: Throwing medicine balls, pushing the Prowler, squatting, lunging, sprinting, performing barbell complexes, and swinging the kettle bell, are just some of the movements that can be done to lose fat using large muscle groups. The exercises tax the muscular system and the cardiovascular system. Metabolism is elevated and this ultimately leads to fat loss.

2.Using Large Muscle Group Movements: Squats, lunges, push ups, chin ups, and overhead pressing are often the cornerstones of our programs. These exercises burn a huge amount of calories and develop an efficient metabolism.

3.Combine Training Goals: Each workout provides training for strength, power, conditioning, balance, and flexibility. Try to avoid focusing on one goal or muscle group; instead combine them and force the body to move in unison the way it was meant to.

4.Lift Heavy Weights: Many people are scared to lift heavy for fear of “getting big.” Athletes need to lift heavy weights to develop strength and power. You must push the threshold in your body. Lifting heavy weights will not cause women to “get big”, instead it will create huge bursts in hormones, adrenaline, and overall metabolism which leads to fat loss.

5.Have a Training Plan: Athletes have a very structured training plan. The year is broken down into training cycles depending on the season or event they are competing in. Creating long term and short term plans for training based on your goals is very important. Training cycles should usually last 3-4 weeks to provide consistent progression for strength, fat loss, and conditioning.

Take a look at your workout plan and shift your way of thinking about training. Athletes are strong and toned, have high levels of cardiovascular conditioning, can move efficiently, and have low body fat percentages. Why would you not want to mimic their training programs?

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The exercises show here are Ring Rows, Single Leg Deadlifts, and Knees to Elbows.

Ring rows are an excellent upper body exercise with a huge focus on the lats and rhomboids (upper back muscles). We generally perform this exercise to maximum effort on each set, leaving a few reps in the tank on the first set or two in order to avoid complete fatigue.

Single leg deadlifts will provide high levels of single leg strength, specifically in the hamstrings and glutes. You will develop great balance as well as stabilizing the musculature around the knee. Performing 3-4 sets of anywhere from 6-10 repetitions per leg will get you well on your way to superior lower body strength. This is usually used as an accessory when a squat or deadlift is our major lower body movement for the day.

Knees to elbows is a very advanced trunk and upper back exercise. It is extremely taxing on the lats as well as the muscles required for grip strength. I would recommend starting with hanging knee raises and as you get stronger, building up to the knees to elbows. We generally perform anywhere from 8-15 repetitions per set depending on the client’s level of fitness.

Use this video as a guide to create your own circuits using large muscle groups. This will promote high levels of strength, develop lean muscle which will raise the metabolism and burn fat at rest, and burn a ton of calories with each movement.

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I have given up on any other form of conditioning. Treadmills, bikes, forget it. The Prowler is THE BEST. Now I have never been one for conventional gym exercises and machines. That stuff is crap but the Prowler is the ultimate tool for fat loss, muscular development through the lower body, and overall heart pumping conditioning and cardio. There are several methods to this madness and the one I have been using lately is a light weight and pushing for all out speed.
Check out the video and see how people are getting in rockin’ shape, getting outside, and having some fun!

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I love squats. Plain and simple. How can you not? Maybe it’s just me being a Capricorn I like them because they are simple, to the point, and dependable. If you do them right you will see results regardless of your training goals. You can manipulate them in order to reach certain goals but they are always there- a staple in any solid training program.

Everyone that I have ever trained has squated. I’ve worked with 8 year olds, 90 year olds, and everything in between. Now these people are not loading their spine with barbell squats but they are doing half squats, body weight squats and bench squats. Progress is then made to using some med balls or dumbbells. Eventually I get people under the bar (provided this is safe and necessary).

Under the bar is where the real strength is developed- front squats, back squats, split squats, overhead squats- all amazing exercises. All of these exercises are recruiting large muscle groups which is the key to building lean muscle, burning body fat, and getting in amazing shape.

If my clients are bilateral squatting one day (front or back) they will do some single leg work the next training session of that week (most likely a step up or split squat). I like to vary the mode of the squat. Back squats are the king- they hammer the glutes and hamstrings and also develop an ultra-strong core. Front squats have the same effect as well as incorporating strong and mobile shoulders. Overhead squats will challenge the thoracic spine and shoulders and really force individuals to “sit back” into their stance.

Single leg squat variations are progressive but they always have a place in my programs. I’ll start people with a single leg squat onto a box and eventually lower the box or take it away. Split squats with a barbell or DBs are great for range of motion and single leg development. Bulgarian Split Squats (bench squats) are one of my favorites due to the full range of motion you can achieve in the hip flexors and really fire through the front foot.

Variation and progression are key factors in any strength program but development using an exercise as simple as a squat is really the way to go. You can manipulate speeds, loads, reps, and exercises and really develop a really strong lower body and rev up that metabolism for ultimate strength gains and fat loss.

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