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Best Muscle Building and Fat Burning WorkoutsYouTube
Curtis Ludlow
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Get a Complete TOTAL Body Workout in Just 4 MinutesWITHOUT Special Equipment, in Just 6 Feet of Space, Whether You're a Professional Athlete or A Professional Couch Potato
CLICK on the Photo Above to Play the Video. Build Lean Muscle with Kettlebell Juggling and Lebert Equalizer Push Ups
I
n this new episode of Boot Camp FX television with Curtis Ludlow you'll see two stunningly powerful exercises for building lean muscle and burning fat fast.
Kettlebell workouts are massive time savers because they allow you to train multiple muscle groups simultaneously.
The first exercise in this workout is kettlebell juggling. Kettlebell juggling is an advanced exercise. Before attempting this exercise you should first become proficient at the kettlebell swing.
Kettlebell SwingGuidelines
Elevate your chest and tightly squeeze your shoulders blades together.
Stand over the kettlebell with your feet slightly wider than shoulder width apart and feet angled outward.
While tightly squeezing the shoulder blades together, keeping your back in neutral position and arms straight, grasp the kettlbell and stand up tall.
To lower the kettlebell, maintain a neutral spine, bend your knees and hinge forward from the waist.
To build momentum and swing the kettlebell, simultaneously squeeze your shoulder blades together and thrust your hips forward.
Repeat.
Lebert EqualizerInverted Push Ups
The next exercise is the Lebert Equalizer push up. To perform this exercise put your feet on top of one of the equalizers and your hands on the ground, or on the sides of the other equalizer. Keep your hips above the level of your shoulders throughout the entire movement.
WorkoutProtocol
Perform a dynamic warm-up for 5-10 minutes.
The workout consists of two 20-second intervals followed by 10 seconds of recovery. Repeat this sequence four times. Cool down for 5-10 minutes with light activity.
Monica Lost 28 Pounds with Boot Camp FX
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In this episode of Boot Camp FX Television you will see three different kettlebell exercises.
first exercise is a weighted pull up using kettlebells for added resistance.
second exercise is kettlebell press and single leg squat combo.
third exercise is an alternating kettlebell press.
KillerKettlebell Workout Description: Perform 10 pull ups followed by 10 kettlebell presses. Run 400 meters. Rest 10-60 seconds.
Perform 8 pull ups followed by 8 presses. Run 400 meters. Rest 10-60 seconds.
Perform 6 pull ups followed by 6 presses. Run 400 meters. Rest 10-60 seconds.
Perform 4 pull ups followed by 4 presses. Run 400 meters. Rest 10-60 seconds.
Perform 2 pull ups followed by 2 presses. Run 400 meters. Rest 10-60 seconds.
Repeat this cycle twice.
Record your start time and finish time. Perform this workout every other day for 2-weeks. Attempt to complete the workout faster each time while maintaining good form.
There are two kettlebell press exercises shown here. Choose the more challenging of the two options -- that you are able to complete with good form.
Pressing kettlebells while balancing on one leg is the more challenging exercise. One option is to perform 5 on each leg, then 4, then 3 etc.
Another option is to perform alternating presses. Do 20 total repetitions (10 on each arm).
If you have questions or comments about this workout please feel free to leave a comment here.
EAT:
In this episode of Boot Camp FX Television you'll also hear from Dr. Brian Wansink. He has some more great nutrition tips in this video.
SUCCESS:
And at the end of this video you'll hear from the newest Fullerton Boot Camp FX success story.
Rich got serious this month and he's lost an amazing 20 pounds in just 4-weeks!
If you found this information valuable please click the like button below or leave a comment.
Many people ask me, "What is the best exercise to lose weight"?
Well, the best exercise to lose weight is not a single exercise but rather a series of exercises.
Research from the Journal of Science Medicine and Sport suggest that superset training and lower body interval training, like the protocol below, will increase growth hormone and testosterone production in men and women.
Healthy growth hormone and testosterone production is a key to building and maintaining muscle.
It also keeps you healthy, strong and fit by strengthening your immune system.
So if you want to lose weight, it's usually a good idea to build some extra muscle with interval strength training.
No, you don't need to become a bodybuilder or anything, just focusing on getting some extra lean mass will accelerate your metabolism and improve your hormone profile. If you combine that with supportive eating you will lose weight.
Here is the workout protocol (from the workout video above) to make that happen.
Boot Camp FX
Ultimate Fat Loss Workout #3
40 Seconds Total Exercise Time
4 Exercises in a Row
No Rest Between Exercises
Exercise #1
Lunge Hops for 10 Seconds
Exercise #2
Squat Jumps for 10 Seconds
Exercise #3
Forward Lunges for 10 Seconds
Exercise #4
Bodyweight Squats for 10 Seconds
Repeat 2-4 Times.
Remember, the best exercise to lose weight is interval strength training. Interval strength training is just one of many tricks that exist that can accelerate your fitness progress.
Press play to watch the Youtube workout video on this page & you will discover how to lose belly fat and build lean muscle with just 1-minute of exercise.
I can hear some people talking right now, "Impossible!" they say.
Well, it is possible to build muscle and lose belly fat in just one minute.
How is this possible?
Well, in every moment you either getting closer to achieving your fitness goals or you are moving farther away.
Drinking soda? You're moving further away.
Drinking water? You're getting closer.
You are either improving or deteriorating. This is a law of life and if you really think about it you'll see that it's applicable to every area of life -- not just fitness.
So what about this workout?
In this 1-minute workout you'll be stimulating your muscular & nervous system for 40 seconds (+20 seconds recovery). That is 1-minute of focused movement toward your fitness goals.
Make sense? Good.
Now, this advanced, high-intensity workout is called "The Destroyer".
In the video on this page you'll see two dynamic strength exercises.
King Kongs
Combat Push Ups
The exercises shown in this workout will build muscle with just 1-minute of exercise -- if performed correctly.
Remember, muscle is the metabolic engine of your body. So, if your goal is to lose stomach fat, it makes sense that you should make it a top priority to build muscle mass.
Do not attempt this workout unless you've received clearance from your doctor to do so.
This workout, like all workouts, is inherently dangerous.
Do not attempt this workout or any other workout unless you've received personal instruction and training from a qualified personal trainer.
If you're interested in discovering how to gain muscle and lose fat fast, watch the newest episode of Boot Camp FX television now.
In this episode, you'll see two kettlebell exercises designed to activate all of the muscles in your body.
Kettlebell exercises are great for body composition changes like losing belly fat and building muscle.
This workout utilizes kettlebell exercises in an interval strength training workout.
Before beginning this or any other workout, warm-up for 5-10 minutes with dynamic stretching.
Dynamic stretching has been found to be more effective at preventing injury and readying the body for exercise than traditional stretching techniques like static stretching (stretch and hold).
The first exercise in this workout video is the kettlebell squat matrix.
This movement targets the lower body musculature while simultaneously improving cardiovascular fitness. To perform the exercise, hold a pair of dumbbells or kettlebells by your sides or in the rack position.
Next, keep your chest and chin high while driving your hips back and down, squatting as low as possible while squeezing your shoulder blades together.
After reaching your stopping point, in the low squat position immediately drive up through the mid foot as explosively as possible jumping off the ground. Land softly on the balls of the feet and immediately descend into your next repetition. Begin regular kettlebell squats after 3-4 repetitions of this jumping movement.
The next exercise is the kettlebell curl and swing superset. Grasp the kettlebell by the horns and curl it up toward your chin while keeping your upper arms perpendicular to the ground.
Squeeze the muscle at the top of the range of motion and hold for a one count. Repeat this movement for 3-4 repetitions. After completing your repetitions, immediately go into kettlebell swings for another 3-4 repetitions.
To perform the kettlebell swing exercise, grasp the kettlebell with an overhand grip while in a semi squat position, keeping your shoulder blades squeezed together and chest high.
The key to this movement is to maintain the back's anatomical posture during the entire movement. No rounding of the shoulders or lower back is allowed. To start the exercise let the arms hang loosely and drive the hips forward forcefully into a standing position.
Kettlebell exercises like the kettlebell swing are very technical movements and shouldn't be attempted unless you've received personal instruction from a qualified fitness trainer.
Click here and discover Mike and Elliot's system for increased GH secretion and rapid muscle building.
Hormones are the 'traffic cops' that direct the activities and responses that manage the body's metabolic systems. We can have an impact on the way that hormones manage traffic in our body by manipulating factors such as diet, activity levels, weight training, sleeping, resting, managing stress levels and others.
Influencing the hormonal traffic cops provides a measure of control over the operation of our metabolic systems. One particularly strong influence we can have is on how our hormonal traffic cops partition the energy our bodies use.
When it comes to energy storage and usage, the body uses the same banks-fat, glycogen, muscle tissue or proteins-to deposit or withdraw energy. The process of managing where energy is deposited or withdrawn from is known as energy partitioning.
Diet has an especially strong impact on the way our metabolic systems partition energy. Interestingly, evidence indicates that brief, strategic periods of under eating can manipulate the hormonal traffic cops to tell the body to partition energy to allow for the simultaneous building of muscle and burning fat.
This is made possible in part because these controlled periods of under eating trigger the release of Growth Hormone.
One of the key functions of Growth Hormone is to maintain growth and lean body mass during short periods of time when we don't have access to food. This occurs because Growth Hormone mobilizes fat fuel energy to be redirected (partitioned) to protein synthesis (muscle growth).
Our bodies are not designed to maintain muscle mass during extended periods of under eating-these situations trigger a survival response where the body is going to use anything and everything-including muscle-for fuel. But they are however, optimally designed to manage short, controlled periods of under eating, allowing us to convert excess body fat into lean muscle mass.
Imagine a training system and meal plan that was designed specifically for the maximum release of Growth Hormone for building lean muscle and burning fat... a system like this would not only build a stronger more athletic body, but may also reverse the aging process.
In this episode of Boot Camp FX television with Curtis Ludlow you'll see a kettlebell workout designed to build muscle, burn belly fat and unveil washboard abs fast.
Kettlebell workouts are exceptional tools for achieving quick muscle gain and fat loss. If you're interested in getting maximum body composition change results in a time efficient manner, watch this workout video right now.
Before starting this or any other workout, always perform a dynamic warm up for 5-10 minutes. In the workout video above you'll see two kettlebell exercises.
The first exercise is the kettlebell dip and press combo. To perform this exercise grasp and place a heavy pair of kettlebells on the ground and position your shoulders directly over them. Then press yourself up into a standard push up. At the top of the range of motion thrust your hips up slightly and simultaneously pull your knees in toward your chest, swinging your legs in front of you in one motion.
At this point you can either set your feet on the ground or if you wish to activate the abdominal musculature further, you may keep your legs in the air. This is a very challenging exercise that requires balance, strength, coordination and muscular endurance. This movement should not be attempted by novice exercisers and should be practiced with caution.
If you are qualified to perform this exercise be sure to cease exercising well before achieving muscular failure. If you have concerns about your ability to do this exercise, do not attempt it.
Instead, you may perform the exercise on the ground, without kettlebells. If you have trouble pulling your legs under your body, for the dipping exercise, you may swing your legs around by balancing your body on one arm. This exercise looks similar to a breakdancing movement.
The next exercise in this workout is the kettlebell goblet squat and press. This is a much less challenging exercise than the kettlebell dip and push up combo. However, since it is preceded by a major neuromuscular activation exercise it will be VERY challenging for most people.
To perform this exercise, grasp a kettlebell by the body or by the horns and raise it up to collar bone level. Immediately descend into a squat position while keeping the bell high and close to your body. As soon as your thighs break parallel positioning, in relation to the ground, immediately and while driving with your mid foot stand up and press the kettlebell overhead.
Repeat this exercise for 20 seconds or until you can no longer maintain perfect form.
These two kettlebell exercises and this kettlebell workout is part of a larger spectrum workouts and exercises that are included in the Boot Camp FX fitness training program.
Boot Camp FX is fitness training program based on the martial art and life philosophy of Jeet Kune Do developed by Bruce Lee. "Jeet Kune Do" is based on the idea of only using the tools necessary to achieve the results you desire. Boot Camp FX is a set of fitness training tools and knowledge to gain muscle and lose fat as fast as possible.
