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Sam’s post hits the nail on the head and shows you how you don’t need fancy equipment to get an amazing workout.

Check it out here…Bootcamp Budget Training

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In many of my posts I talk about the lean, athletic look that most women are striving for. Lindsey Vonn is another perfect example of how this look is developed. Obviously she is an extreme case because her life is based around training…but, you get the point…

Lindsey’s workout and training plan is very intense but I wanted to touch on a few points that are important to those of us not striving for Olympic Gold.

1. Lindsey’s strength workouts include a focus on core strength but she’s not doing tons and tons of sit ups. She’s completing exercises using medicine balls, physio balls, and tons of powerful throws to activate her entire core. These are athletic based movements but they certainly help you torch calories and are much more fun than lying on the ground doing hundreds of bicycle crunches.

2. Lindsey performs a lot of ground based strength movements to develop power and explosiveness. Movements like multi-directional lunges, squats and jumps will train the lower body extremely well and will boost your metabolism much better than traditional machines and leg presses.

3. Agility and movement training are important for Lindsey’s workouts as well. Again, most of us are not flying down the hill at 90mph but we sure need to be able to move well. Exercises like the agility ladder, mountain climbers, multi-directional lunges or stair climbs are all great movements that will crank up your heart rate and are also kind of fun.

4. Lindsey bikes 2-3 hours at a time for optimal endurance. For us normal folk who are looking for a metabolic boost and a calorie torching workout, interval training is the best way to achieve this. Bike or run hard for 1 minute, recover for 1 minute and repeat for 8-10 circuits.

5. Lindsey’s nutrition plan was pretty simple- avoiding large amounts of sugar, eating a complex carbohydrate breakfast to fuel up for the day, drinking plenty of water, fueling up with protein after a workout, and even indulging once or twice per week.

Lindsey Vonn’s workouts are grueling and intense but the focus of this post is to show you that you need to move your body as a whole, perform large movements, create fun environments for your training, and work hard.

Enjoy the Olympics!

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Hi there everyone,

Tristan Lewis here and I’m excited to be back with a quick post for my mate Callie Durbrow.

I’d like to give you all ‘5 tips that you should focus on when training for ’six pack abs and proven fat loss’:

These are 5 rules I like to ‘cement into’ my clients mindsets before we begin our training programs so they focus on these and over the progressive sessions they become more aware of their body, their bodies response and also how they ’should feel’ when performing workouts for fat loss and six pack abs.

Now before we begin, we all are clear that six pack abs and fat loss will NOT be obtained by false theories like ’spot training’ ‘100’s of sit ups’ ‘crunches only’ or any of the other fallacies you can get swept up in regarding results for these two sought after fitness goals.  And I include in that the waste of money that are those ab gadgets you see on late night tv.  They don’t work and any smart trainer will never condone such things.

So two things first: Callie and I will preach all day long the need for compound / multi joint exercise that incorporates many muscles to synergistically work in unison and burn more calories and in turn burn that stubborn belly fat.

And second: of course diet is essential, in terms of eating right and burning off more calories than you consume.

But assuming these two points are covered then below are 5 tips to always keep in your mind and mentally focus on when performing any of the workouts that Callie and I show you that will be designed to both burn optimal fat as well as carve out the lean midsection you crave.

1) Focus on your core during all movements or exercises. I’m a big believer in being fully aware of your ‘core’ during almost all exercises.  It’s easy to get sluggish and even though we are working hard we still ’slouch’ or let our midsection ‘loosen’ as we perform an exercise.  From here on out focus on tightening your tummy and tensing those abs no matter what you do – from a pull up to a single leg deadlift touch etc.  You’ll begin to ‘ignite your core musculature’ to always be alert and muscles will fire that in the past may have felt they could ‘rest’.  You’ll realize then that you have a solid lean core musculature and know it is always working for you – and improving each session.

2) Breathe! – I have seen so many people hold their breath during abdominal workouts or should I say the exercises that focus mostly on you core.  There is a real need to be able to control your breathing and exhale on your exertion then inhale as you return to your start position.  Get in the habit of controlling yourself in this way – vitally important.

3) Don’t Be Afraid To Train Your Abs.  The reality here is that following a workout that Callie or I set you will not over-train your abs but use the exercises that best work your abs, obliques, stabilizers and core as well as other muscles for both muscular development as well as optimal calorie burning.  If you train right you will be exhausted quicker, have done a workout that will challenge your whole body AND importantly really trained your core and abs the right way.  Too many times people actually don’t train their core ENOUGH, particularly if they just throw in a few crunches – heaven forbid!

4)Don’t be afraid of HIIT – I had a discussion with a few people in my class last night as I gave them a new High Intensity Interval Training workout to do – they were new to class and were concerned when they heard ‘high intensity’ – once we explained that a person can work-out for shorter periods, in small intense interval bursts and do this with both a cardio perspective and a resistance circuit program or bodyweight exercises AND importantly burn 5 or more times as many calories – they immediately got excited – because at the same time, you are not only doing something that will burn calories and melt the stubborn belly fat to show your sexy midsection, but also doing something that all people are quite capable of doing regardless of what they may initially think  – and doing what you initially think is too much’ and then doing it well is an absolute thrill for your self confidence and self esteem…

And this leads nicely onto my last point…

5)  KNOW that you can do more than you probably give yourself credit for. – I have people of sixty years old and up in my classes and they are invigorated to try new and exciting workouts – but the best thing is seeing how each session as I coach them to understand their own amazing capabilities, I see just how enthused and excited they are AND how incredibly well they do – their results are outstanding.  It does not matter our age or background – the workouts now being put together for you by Callie, me or any other ’smart’ trainer are designed to not just give you results BUT also give you satisfaction to know that you can push yourself to levels you never thought possible.  The days of thinking these cool new workouts are just for ‘muscle heads or super fit people’ are over.  Get ready to be blown away with what YOU can do and then expect the results of proven fat loss, six pack abs AND total body transformation.

You see a lot of us are in the training game for the thrill of seeing people achieve more than they ever felt possible.  I know I am and so is Callie.

We thrive off of seeing you all do amazing things.

So until my next one,

Be safe and be fit,

You deserve it and you are absolutely capable of it AND more!

Cheers

Tristan

MaverickFitnessCoach.com

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Check this one out, give it a try and stay tuned because there are going to be several more great workouts that you can finish!

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The thing about these workouts is that you have to push yourself in order to see results. The goal is to perform each exercise for 30 seconds and move to the next without much rest at all. In between sets rest VERY shortly and move along. See how many rounds you can get in 12 minutes.

Enjoy!

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Today I’d like to discuss the idea that six pack abs are not just a male orientated desire and how women of all ages and current fitness levels should be training for and expecting this unique fitness aspect as part of their body transformation.

You see the reality is that women  should not only be aiming for a small waist, or trim thighs and buns…but also a beautiful, feminine sculpted set of six pack abs  – it’s real important to dismiss the stigma that abs are only for men and women should just focus on the ‘flat belly syndrome’.  And here’s why…

The basic anatomical facts are that every human has ‘six pack abs’ – let’s use that term as our ‘keyword’ for a truly spectacular midsection.  But these abs are typically covered by our bodyfat and that there is the issue with regards to actually seeing them.

We can break down abdominal training for men and women into two areas.  One will be training for muscular development of the abs and all other muscles and the other training for fat loss to reveal not just the abs but sculpt your entire physique as well.

Women need to understand that firstly they’ll be very unlikely to create a visual appearance of ripped, rolling slabs of abdominal muscle – this simply will not be the case as genetically a woman carries less testosterone than a man and will not build the muscle like their male counterparts….BUT here’s where we need to continue and encourage all women to actually STILL concentrate on working out for that ‘female six pack abdominal appearance’.  Because whilst a woman can dismiss the fact right here that they’ll look like a man or have garish ab muscles, the idea of training for six pack abs puts them into the absolute correct exercise psychology of correct and proven fat loss and body transformation training.

You see of course it’s possible to set a goal of a nice lean tummy and firm thighs but the workouts you’d employ to achieve a stunning female physique with ‘six pack abs’ will REALLY be putting you into ‘full body transformation territory’ where fat is burned, muscle pathways are re-ignited and real physical change occurs.

What I’m saying is all women will genetically create their own unique look, their own slim, toned and tight body and midsection, but also their very own six pack abs.  And the training that you attempt to get ‘six pack abs’ is the type of training that will deliver all the other aspects you are desiring in your new body image or transformation.  It will not be just ‘six pck abs’ but a full body makeover.

An example is this:

I run my own Bootcamps called Intensity Bootcamps as well as training clients one on one.  A majority of my current Bootcamps are ladies wanting to firstly lose body fat but secondly create a lean, toned and tight body.  We had a discussion and around 70% told me they’d typically been in their gyms with the goal of a lean tight midsection and trim body firmly in place and the tools they were using were your typical long form cardio of 40 minutes plodding away on a treadmill or a cycle staring at the tv’s etc.  I know you know what I mean, you see it all the time in most gyms.

Now it’s certainly not bad to do if you are concentrating on say running a marathon or for an endurance sport, but even then it’s worth mixing it up.

So I said to them, well look let me put you into this Bootcamp where the training will be exactly the same as what a man would do, with short burst intensity exercise, resistance circuits, explosive and reactive workouts – all designed to get you out the gym quicker but also to incorporate the resistance exercises to build lean muscle that in turn both sculpts and shapes your own particular fit female physique but burns more calories than simple long form cardio.

When I told them we’d be aiming to build lean muscle the initial reaction was  ‘Whoa! – we don’t want big muscles or six pack abs like the guys train for.’

Now that ideology is common and perfectly understandable.  BUT as we continued to discuss this I told them about the misconceptions in fitness training today that  a woman is going to be threatened with bulky muscles if  they lift weights or train like a ‘typical male counterpart’.  This is fallacy.  The actual truth is all women should be training with resistance weight training as a major component of their routines for the very fact that it will burn more calories, it will create the lean and long muscles you wish for and it will give you the physique you are genetically meant to have.  And that is not big, muscular or bulky because unless you want to dabble in the world of steroids and excess testosterone you simply will not create that look – you simply won’t be able to.

So how does this philosophy all tie into the original topic of the search for female six pack abs.  Well here it is:

I train all my female clients as I would any male client (ok, not in everything because some want to train for marathons or endurance sports etc and we change it up) but primarily I expect my lady clients to take up the same exact challenges as the guys because I’ll tell you this, in all honesty, I see the ladies I work with are so much more capable of doing more than they think they can it is almost unbelievable.  I push them because ladies don’t seem to complain as much as some of the guys I work with (no offence men!) – I give them a challenge and they crush it!  Yes, maybe the next day at lunch or in the bar they chat with friends and say ‘Tristan got us doing this! Can you believe it!’  You know, but the fact remains they absolutely ‘kick butt’ as my American friends say.

And therefore I train them to develop FEMALE SIX PACK ABS because not only will this sort of training create  strong core and supportive muscles and a midsection that is in optimal shape, but as we discussed further up, a woman, no matter what she thinks, will not develop garish six pack abs but the beautiful, lean feminine abs that a woman is capable of.  The true ‘female six pack abs’; not just a small waist with weak floppy muscle underneath the skin, or nice hips and thighs still with a rounded back and loose abs….no – REAL solid feminine core musculature that will look stunning.

Of course the lower the body fat % the more you’ll see your abs.  But physics has given women the same abs as men – the same muscles in your midsection – give or take- that a man has.  If you were meant to have just a smooth, little tummy you’d only have one smooth muscle running down your core.  You –as a woman – deserve to show off your ‘six pack abs’ and trust me it will be a look you’ll adore as much as all the people staring at you!

Your training will consist of full body intensity circuits, resistance training, body weight circuits and also a bit of cardio if you still like all that – and it will be varied, enjoyable, challenging and exciting!

Ultimately you need to know that as a woman you SHOULD be training for ‘six pack abs’, you should rest safe in the knowledge you’ll not get bulky by training for such, and you need to trust that the workouts you do with Callie, with me or with any trainer who knows their stuff will transform your entire body into the type of feminine physique you see on magazine covers.

Nature’s given you a gift.  It’s up to you to train optimally and be proud to show yours off – it’s all in your mind and you are capable of anything you desire to put your mind to.  So again: don’t think six pack abs is a keyword for men only – it is absolutely what you need to be training for as an integral part of your fitness program.  Not just because it will offer support, structure, core strength and optimal performance but also because it will look incredible on you – mark my words – and it’s not as hard to achieve as you may have thought….

There is such a thing as Female Six Pack Abs – you’ve got them, now you just have to train them and allow them to be one of the key components in your full body transformation.  You can do it! Believe me, I see it all day long with my clients.  Ladies are capable of a level of training that is phenomenal to observe.

Until next time, I wish you all the best and look forward to hearing from you and seeing how you’re doing.

Cheers all,

Tristan Lewis

MaverickFitnessCoach.com

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You must say “I want to lose 10 pounds, so I will lose 5 pounds each month” or “I will make an extra “$1,000 each month, which means I must make $250 more each week.” Your mind works on specifics so you must set yourself up for success in that fashion. Visualize what you “want” instead of what you “don’t have.”

Today’s focus is going to be on a very specific portion of your nutrition plan, which is the cheat meal. I like to set up my weekly nutrition, and the plans that I give my clients, based on the 80/20 principle. If you are eating healthy and nutritious foods 80% of the week, 20% can be left open for your cheat meals and occasional treats.

80% healthy means…

1. Having a nutrient rich breakfast every day
2.Having 3 small meals that are balanced with proteins, complex carbohydrates, and fruits and veggies
3.Having 2-3 small snacks between each meal to keep your metabolism cranking
4. Taking 1/2 of your body weight in pounds and drinking that much water each day, in ounces (150 lb person would drink 75 ounces of water per day)
5. Having a small snack 1-2 hours before a workout such as fruit, yogurt or a PB&J sandwich
6. Having a post-workout drink…8-10 ounces of low fat chocolate milk to help with recovery and keep your metabolism up to ensure that you are burning calories ALL DAY

If you are following these principles, then 20% can be devoted to your cheat meal. Cheat meals are important because they give you something to look forward to. Eventually you will enjoy eating healthy, but even for those of us that enjoy it, a little treat is always pretty awesome!

The other thing that a cheat meal does is actually speed up your metabolism. Your body has been somewhat restricted, usually in terms of sugars, if you are eating healthy throughout the week so a cheat meal will temporarily rev up your metabolism and release “feel good” chemicals such as serotonin.

The key to a successful “cheat meal” is to avoid going crazy with it. Most people use their cheat meal on the weekends, but if you know that you are going out to dinner during the week or have a special occasion coming up, use that instead. Don’t use that day, PLUS the weekend.

Having an occasional slice of pizza or a drink out with friends will not derail your nutrition plan, you just need to be smart about it. Stick to a slice or two, or a drink followed by a glass of water.

I love food and love to enjoy myself, so I really stick to my program during the week and usually my cheat meal will be ordering pizza or having some ice cream on Sunday nights.

Sorry Tiger, the 80/20 cheating principle doesn’t apply to you…

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Brad Pitt’s workout routine is nothing that most of you will relate to, or anything that I would necessarily promote as an efficient fat loss program. Obviously it works and I’ll tell you why (more on this later).

Here is the workout scheme that Brad used for both Troy and Fight Club:

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders/Abs
Friday: Biceps/Triceps
Saturday: Cardio
Sunday: Rest

Brad used a traditional body building split of attacking one muscle group each day. For each day he would have 5 or 6 exercises and perform 3-4 sets of anywhere from 6-20 repetitions.
Here’s why this workout works: you are overloading each muscle group and with the higher number of repetitions you are putting the muscle under tension for a longer period of time, thus breaking down the muscle and allowing it to grow back bigger, also known as hypertrophy.
Here’s why this wouldn’t work for most of you, who are looking to lose fat, tone your entire body and drop inches.
This is not an efficient way to train. Don’t get me wrong, it works, but look at how long it takes! Most people do not have time to devote an entire workout to one muscle group. In order to create an efficient and effective program for fat loss and strength, you should be performing full body movements that will elevate your heart rate and boost your metabolism so you are torching calories when you are not working out.

This is done through movements such as squats, lunges, mountain climbers, push ups, chin ups, kettlebell movements and medicine ball work. I know that all of my clients are very familiar with this concept, so if you are NOT doing this kind of training…start now!

Brad’s nutrition plan looks something like this: high protein meals, small meals spread out through the day, eliminated alcohol, junk food and cigarettes.

That’s pretty basic but the results speak for themselves. If you are overloading on sugars and processed foods, you will not have any chance at a sculpted looking mid section. You must give your body the proper fuel to energize your workouts, help with recovery and promote a lean and toned figure.

Stick to your small meals, protein to keep you full, fruits and veggies, lots of water, get rid of the junk food and snack foods and cut out the booze. It’s harder than it sounds but trust me, the results will be well worth it.

Now, for the ultimate question…Brad Pitt in Troy…

Or, Brad Pitt in Fight Club…

I personally think the Troy physique is better, he’s a little more built and plus the ciggs don’t do much for me…

Keep working hard!!

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