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MEN:

In this episode of Boot Camp FX television you're going to see some great exercises to build your arms, shoulders, chest, back and abs.

Exercise Description and Sample Workout Below:

The first exercise sequence you'll see is the front lever pull up super set.

Extend your legs and hips straight up and out as high as possible and pull yourself up toward the bar.

Repeat until you reach momentary muscle failure. Immediately begin pull ups with a knee lift after the front lever pulls. Go to momentary muscle failure.

The next exercise in this super set is the static "L" pull up. Pull yourself up as high as possible while keeping your body in the "L" shape.

The final exercise in the front lever super set is the static pull up with knee lift. Stay as high as possible in the up position and pull your knees up and toward your chest. Repeat to momentary muscle failure.

This will be an advanced circuit for many people. Do your best and strive to improve in some way, everyday.

The next exercise is the static pike.

Lift yourself off the ground or floor by pressing your shoulders toward the ground and keeping your head and chest high. Hold to momentary muscle failure.

The final exercise is the Hindu push up (and 1/2).

Begin by elevating your legs and performing a Hindu push up with your hips high and "swoop" your chest down toward the ground.

What makes this exercise different than the original Hindu is that instead of pushing up and out to the starting position after the descent, instead you reverse the motion body and drive using your chest and shoulders.

Sample Workout:

Exercise #1 - Perform the "Hindu and 1/2" to momentary muscle failure then without resting begin exercise #2.

Exercise #2 - Perform the "Static Pike" to momentary muscle failure then without resting begin exercise #3).

Exercise #3 - Perform the "Front Lever Super Set" then without resting begin exercise #4.

Exercise #4 - Sprint 400 Meters.

Repeat this circuit as many times as possible. Time limit is 15 minutes.


Fullerton Women: Click here and Get Started with O.C. Boot Camp FX for Just a Buck!

Here's another muscle building, fat loss workout for you!

We'll be super setting multi-joint exercises with abs isolated exercises.

PERFORM ALL EXERCISES BACK TO BACK with minimum rest between movements.

After completing all 10 moves, rest 1-5 minutes.

REPEAT for as many rounds as possible in 30 minutes.



1. A. "Typewriter Bike" - perform as many repetitions as possible until you reach momentary muscular failure. (abs and core exercise)

1. B. "Planche Pull Ups" to momentary muscular failure


2. A. "Alternating KettleBell Press" 10 reps

2. B. "Tuck Crunch" 10 reps (abs and core exercise)


3. A. "Asian Squat" 10 reps

3. B. "Toe Touch Crunch" 10 reps (abs and core exercise)


4. A. "Combat Push Ups" 10 Reps

4. B. "Mountain Climber" 10 reps (abs and core exercise)


5. A. "Slam Ball" 10 reps

5. B. "Medicine Ball Leg Raise" 10 reps (abs and core exercise)

In this episode of Boot Camp FX Television you'll get a two exercise fat burning, upper body workout utilizing bodyweight and kettlebells for resistance.

The first exercise is the "3 to 9 Hanging Leg Swing". You can either pull yourself up and perform the leg swings or hang from the bar with straight arms. You'll get more BICEP WORK if you stay UP while performing this exercise.

The next exercise is the kettlebell alternating swing.

In today's episode of Boot Camp FX Television you get an insane lower abs focused workout -- with bonus upper body training included free of charge. :)

Try this upper body and abs workout today:

Perform all exercises back to back, with no rest between movements.


10 Pull ups
5 Hanging Circular Leg Raises (each direction)
10 Lebert Dips
10 Lebert Equalizer Straight Leg Raises
10 Push ups with Hug
10 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

8 Pull ups
4 Hanging Circular Leg Raises (each direction)
8 Lebert Dips
8 Lebert Equalizer Straight Leg Raises
8 Push ups with Hug
8 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

6 Pull ups
3 Hanging Circular Leg Raises (each direction)
6 Lebert Dips
6 Lebert Equalizer Straight Leg Raises
6 Push ups with Hug
6 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds



4 Pull ups
2 Hanging Circular Leg Raises (each direction)
4 Lebert Dips
4 Lebert Equalizer Straight Leg Raises
4 Push ups with Hug
4 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

2 Pull ups
1 Hanging Circular Leg Raises (each direction)
2 Lebert Dips
2 Lebert Equalizer Straight Leg Raises
2 Push ups with Hug
2 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

Record the time it takes you to complete this workout. Try to improve your speed without sacrificing form.

TRAIN:

3 Kettlebell Workout Exercises:

In this episode of Boot Camp FX Television you will see three different kettlebell exercises.

1. first exercise is a weighted pull up using kettlebells for added resistance.
2. second exercise is kettlebell press and single leg squat combo.
3. third exercise is an alternating kettlebell press.

Killer Kettlebell 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.

It's easy to do and no registration is required.

EXTRA CREDIT:  If you leave a comment, rate the episode on a scale of 1 - 10. If your rating is less than a 10, help me out by letting me know your recommendations for improvement so I can make every episode a "10"!

Thank you for watching!

Here are a couple pics from recent boot camp fx workouts:

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Thursday the 26th

HAPPY THANKSGIVING!

Boot Camp FX is Off Duty - YOU'RE NOT :)

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WORKOUT

"The Assassin"

Complete 4 Rounds as Fast as Possible

1. 100 jump rope
2. 10 push ups
3. 10 pull ups
4. 10 burpees
5. 10 inch worms with a jump
6. 400 yard run

RECORD YOUR TIME
 
ADVANCED:
Attempt to complete in less than 20-minutes.

REST:
No rest between rounds if you're advanced.
MAXIMUM of 1 minute rest between rounds.

QUESTION:
"Curtis, what if I can't do one of the exercises?"
ANSWER:
Replace that particular exercise with something that YOU CAN DO.

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Friday the 27th

BOOT CAMP FX is OFF DUTY -  Enjoy your weekend!

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WORKOUT

"The Kris Kross"

Complete 5 Rounds.

1. Backward run 1-minute
2. Backward bear crawl 1-minute
3. Backward bounding burpee 1-minute
4. Traveling reverse lunge 1-minute

REST:
No rest between rounds if you're advanced.
MAXIMUM of 1 minute rest between rounds.

ADVANCED:
Perform in sand.

DISCLAIMER:
As with all exercise programs, techniques, and materials related to health and fitness, you are urged to consult your doctor or other health-care professional before using any of the content, information, products, or services made available by or through Curtis Ludlow.

No woman's body is perfect, but with Hello skinny jeans, every woman can appear to be perfect. Even for women who wear a size four or six and who have bodies that other women envy, there are always small annoyances when it comes to finding jeans that flatter the body and hide imperfections. This is a problem shared by women of all sizes around the world, and luckily, it is a problem that has been solved with these hello skinny jeans.

Hello is the brand name of a very uniquely designed type of women's blue jean designed to hide the imperfections on a woman's body and make her look sexy at any size. While most women cringe when it comes to spandex, each pair of Hello jeans is made of a stretch material that hugs the body. The miracle is that they are designed and sewn so perfectly that the material helps a woman's shapely frame, rather than hindering it.

According to the company, when you purchase these jeans, you can expect an instant slimming down of all the problem areas of your body. Your thighs will appear slimmer and less bumpy. Your stomach will be contained and smoothed so it does not puff at the top of the jeans or hang out. Your buttocks will be shaped nicely without any lumps or sagging.

This would be quite amazing, since most of us would have to regularly engage in physical activity and wait months to get those kinds of results any other way!

Most women can spend hours a day working out and still have small imperfections in certain areas of their body which are accentuated by many blue jeans on the market today. Hello has completely gone in the opposite direction and made a pair of jeans that actually make your best features appear even better while downplaying and correcting your problem areas.

If you believe the hype, literally, no other pair of jeans on the market can do all of that as effectively as this brand. Some are starting to try and in the future, there is guaranteed to be more competition hitting the market, but right now, this is a fashion innovation that supermodels and everyday women alike are apparently taking advantage of.

Besides offering such slimming effects, these jeans are also nicely styled. They can be worn casually for everyday use or dressed up to go out on the town with the ladies or meet that hot new date. The best part is they increase self-confidence and make you feel sexy and desirable.

These sexy jeans are also designed to make the legs look longer, which delivers a sexy, appealing look to any body type. The available inseams are 32, 35, and 37 inches and the available waist sizes are 24-32, 34, 36, and 38.

Hello skinny jeans may deliver all of their advertised benefits, which may be why many women are willing to pay for each pair. The biggest problem you may run into with the brand is a slow shipping process, which is common with a new company that suddenly becomes famous around the world.

Hello skinny jeans are still well worth the wait, unless you're finally ready to start an exercise  program and get all of these results naturally!  

In this video Istvan Javorek demonstrates the Jack Knife exercise. He is 67 years of age.

Watch him pull off 23 in 20 seconds and 35 in in 32 seconds!

 

The 2009 Columbus Marathon has inspired innovation with a Twitter application called "Tweet my Time". For the first time in a running event, a runner's event progress can be set to be automatically tweeted out at various splits along the course of the 2009 Columbus Marathon in Detroit.

You can follow a friend or family members progress along the course online HERE.



The application called "Tweet My Time" was developed specifically for the Columbus 1/2 Marathon.

"This is the first time that participants will be able to automatically tweet out their times to their followers without taking their mind off their race," said Scott Weaver, Columbus Marathon Race Director. "We're a long-standing racing tradition, and as a result, we're always looking for ways to offer participants more value and excitement".

The program works through synchronizing with a microship timing device that each registered athlete will wear on Race Day to record his or her time. Many races have an automatic text mechanism that sends text updates to people who register for them, but those come at a price - either to the participant or to the event. Tweet My Time is a free application.

Tweet My Time will automatically post an update to participants' Twitter status at five different checkpoints along the full marathon course - the start, 10K, half marathon, 20K and finish. Additionally, the updates will include the athlete's progress and estimated finish time; participants also have the option to post selective Twitter updates to FaceBook.

The 2009 Columbus Marathon will be held on Oct. 18 and will feature nearly 15,000 total participants in the full, the half marathon and the 5K Corporate Wellness events. The Nationwide Better Health Columbus Marathon, a member of Running USA, is one of the 25 largest marathons in the United States.

People want to get in shape fast.

There are no shortcuts to fitness, but high intensity fitness programs will give your body a rapid transformation. That's where boot camp fitness comes in.

Have you watched "The Biggest Loser" before? The trainers are merciless to the participants in an effort to turn their bodies into fat burning machines. Some people actually like that.

Boot camp fitness is a popular way to exercise. The coach won't yell at you unless you've paid for that type of class. In a gyms, health clubs and other types of programs, many people are turning to more aggressive measures looking for better and speedy fitness results.

Your body can handle a lot. The larger muscle groups of the legs, back, and abs will be challenged through a variety of exercises with and without weights. That is exactly what boot campers thrive on.

Basically the class combines some military PT training with squats, lunges, pushups, crunches, and cardio intervals. You could be running in place or jogging a half mile one minute and doing weight work the next. Those who are looking for a higher intensity workout thrive in  such classes.

Who is a good candidate for boot camp training? All fitness levels can participate, but check with your doctor first. On "The Biggest Loser" the contestants are constantly supervised by a physician. Before beginning any exercise program, especially one as intense as boot camp, it is a good idea to get a clean bill of health.

A good boot camp program will teach something about supportive nutrition so that all of the work done in camp is not in vain. Eating nutritionally supportive meals goes hand in hand with burning fat and reshaping your body.

We've seen the results on shows like "The Biggest Loser." Participants who were hundreds of pounds overweight have lost that weight with kick butt trainers. What about the rest of us? Does boot camp fitness really work?

Burning fat requires commitment, consistency and a burning desire to reshape the body. Boot camp programs deliver quick results, high intensity and a fast total body transformation.

Bootcamp can work for you, too!

It's time for all of the fitness entrepreneurs to get their latest and greatest ideas out to the public. From the totally tame to the hilariously zany, we still fall into the trap of trying the newest thing on the market. Have you tried the Wii Fit?

Those who have one of the Wii consoles swear that it is the greatest thing since sliced bread. It is what we have all been waiting for - a true virtual reality for the entire family. As we move, so do the characters on the television. Parents and children alike are bowling, racing, playing guitar, and other games using the Wii controllers and a lot of body movement.

Well, the company went one step further and designed a Wii fitness program. Since everyone was up and moving, they decided to capitalize on it. The Wii Fit is another attachment for the Wii console that looks like a flat board. Using this board, Wii owners can perform a variety of exercises and get in shape.

Let's first examine the cost. With any exercise program, there is always a cost and if the cost seems unreasonable you'll lose people right there. The Wii Fit board costs a whopping $90 but people are willing to pay for the chance to see if it is as much fun as the other Wii games they've tried.

Good news for new exercisers: The Wii Fit board can hold up to 330 pounds. That's not saying that you weigh 330 pounds, but if you are a bigger person, you can use the Wii Fit board. Many new gadgets don't allow for weights in all ranges and that is a problem for people. If we were already slim we wouldn't need to worry about it.

The Wii Fit uses several exercises to get people in shape. One of the exercises is the Wii Fit Ski Jump. You know how the people jump on the Olympic ski runs? That is what you are doing. The board is sensitive enough to pick up your movements and track your fitness workout. With the ski jump, you are squatting in position for the jump and standing to jump.

The Wii Fit board teaches balance and that works the abs and strengthens the other core muscles. Wii Fit is not a total workout program. It does offer a workout but you will need more cardiovascular work than what is provided with the Wii. It functions as a supplement to an exercise program but not as the whole thing. How long will it last? Who knows but as long as people are playing the other Wii games, they are getting at least some activity in each day, which is never a bad thing.

Denny's Meals, With Several Days' Worth of Salt, Promote Heart Disease, Stroke, Risk of Early Death

WASHINGTON--Most Denny's meals are dangerously high in sodium, putting the restaurant chain's customers at greater risk of high blood pressure, heart attack and stroke, according to a class action lawsuit filed today by a New Jersey man with the support of the Center for Science in the Public Interest.

The lawsuit was filed in Superior Court of New Jersey in Middlesex County, and seeks to compel Denny's to disclose on menus the amount of sodium in each of its meals and to place a notice on its menus warning about high sodium levels. CSPI is working with the New Jersey firms of Galex Wolf, LLC and Williams Cuker Berezofsky.

Most Americans should consume no more than 1,500 milligrams of sodium per day, according to the Centers for Disease Control and Prevention. But at Denny's, the great majority of its meals contain more, and in some cases, several times more. Some meals at Denny's provide more than 4,000 or 5,000 mg of sodium--more than most adults should consume in three days. Diets high in sodium are a major cause of high blood pressure, which in turn is a major cause of heart disease and stroke, the first- and third-leading causes of death in the United States.

A Spicy Buffalo Chicken Melt with regular fries would have 4,120 mg of sodium; with seasoned fries instead (shown) it has 4,880 mg. Start off this meal with clam chowder and it would have 6,700 mg of sodium.

"Denny's is slowly sickening its customers," said CSPI executive director Michael F. Jacobson. "For those Americans who should be most careful about limiting their sodium, such as people middle-aged and older, African-Americans, or people with existing high blood pressure, it's dangerous to eat at Denny's. Denny's customers deserve to be warned about the considerable health risk posed by many of these meals."

The plaintiff, Nick DeBenedetto, is a 48-year-old resident of Tinton Falls, NJ, who has eaten for many years at Denny's restaurants in East Brunswick and Brick, NJ. DeBenedetto takes a prescription medication to control his high blood pressure and at home does not cook with salt or use the salt shaker. Some of his favorite Denny's items, such as Moons Over My Hammy or the Super Bird turkey sandwich, contain far more than 1,500 mg of sodium--even without soup, salad, fried onion rings, or other side dishes.

"I was astonished--I mean, literally floored--to find that these simple sandwiches have more salt than someone in my condition should have in a whole day," DeBenedetto said. "It's as if Denny's is stacking the deck against people like me. I never would have selected those items had I known."

Moons Over My Hammy, a ham, egg, and cheese sandwich, has 2,580 mg of sodium by itself--more than even a healthy young person should consume in a day. It's served with hash browns (adding 650 mg of sodium) or grits (an additional 840 mg).

The Super Bird sandwich, served with regular French fries, has 2,610 mg of sodium--more than twice what someone with high blood pressure should consume in a day.

Denny's Meat Lover's Scramble, which has two eggs with chopped bacon, diced ham, crumbled sausage, Cheddar cheese, plus two bacon strips, two sausage links, hash browns, and two pancakes has 5,690 mg sodium, or 379% of the advised daily limit.

A full meal at Denny's consisting of a bowl of clam chowder, a Spicy Buffalo Chicken Melt, and a side of seasoned fries contains an alarmingly high 6,700 mg of sodium. It's a big meal, to be sure, with about 1,700 calories. But that's more sodium than what 70 percent of Americans should consume in four and a half days.

Even many of the smaller meals advertised for children and seniors have inappropriately high sodium levels.

Many health experts consider high dietary sodium levels to be one of the nation's top health threats. Dr. Stephen Havas, adjunct professor of preventive medicine at Northwestern University's Feinberg School of Medicine, says that reducing the sodium content of packaged and restaurant foods by half would save at least 150,000 lives per year.

For some people, particularly Denny's elderly patrons, getting several days' worth of sodium in a single meal might be enough to trigger congestive heart failure.

"As a physician, I have grave concerns about the sodium levels at Denny's, and grave concerns about an elderly person or someone with hypertension eating even one such meal," Havas said. "The body can have a hard time getting rid of that much salt, potentially leading to fluid retention and accumulation in the lungs. Consuming that much sodium can have severe consequences."

Denny's describes itself as the largest full-service family restaurant in the United States, with more than 1,500 restaurants and annual sales of $2.4 billion.

"By concealing an important material fact about its products--namely, that that these foods have disease-promoting levels of sodium--Denny's is failing its responsibility to its customers and is in violation of the laws of New Jersey and several other states," said CSPI litigation director Steve Gardner.

Denny's and CSPI had been in private negotiations over sodium, but those talks ended earlier this year. Shortly thereafter, the chain made small sodium reductions in a handful of items, like cheese sauce, shrimp skewers and kids' meals, but the chain did not make the kind of broad sodium reductions or menu disclosures urged by CSPI.

CSPI's litigation department has, since its founding in 2004, sued a number of leading national food companies and has secured agreements improving food labeling, marketing, or product formulation with Anheuser Busch, Frito-Lay, Kellogg, KFC, Kraft, Sara Lee and other companies. CSPI's litigation activities helped spur the removal of artificial trans fat from restaurant food and helped return millions of dollars to consumers from makers of the dietary supplement Airborne.

The lawsuit filed today against Denny's is CSPI's first sodium-related lawsuit against a food company. Separately, CSPI has petitioned the Food and Drug Administration to regulate salt as a food additive and to restrict sodium levels in various categories of food.

Many people want to lose weight quickly and safely. However evidence shows that in order to keep the weight off permanently you should strive to lose, at most, about 1-2 pounds of fat per week.

The most common mistake that people make in their attempts to lose weight is to approach weight loss as a one time thing and not a lifestyle change.

Effective weight loss programs all do the same basic thing. They manipulate calorie intake so that calories in is less than the total number of calories expended. Most people don't know that one pound of fat equals 3,500 calories.

So to lose 1-2 pounds per week you would need to consume 500-1000 fewer calories than you currently take in - assuming that your weight has stabilized.

The other option is to increase your activity level so that calorie expenditure is increased by 500-1000 calories per day. Either one of these approaches would result in a 1-2 pound body weight reduction every single week.

Unfortunately, these are both simplistic approaches to weight loss that don't take into account other factors like bioindividuality, horomone production, and more.

But for someone who is looking to drop body weight fast, without regard to long term weight loss, this is all that you need to know.

For people who are concerned with long term and permanent weight loss it is essential to approach body transformation as a lifestyle change.

The people who are successful with weight loss make physical activity and permanent and essential part of their daily routine. They don't think of exercise as a chore. They think of it as their escape from the daily grind. It is their refuge from the hustle and bustle of everyday life.

If you are looking to lose weight, consider making physical activity and healthy eating a part of your life. You will live longer, be happier, have more confidence, and more. The list of benefits that you will experience is too numerous to list here.

It goes on and on.

So if you want to have a better outlook on life, more energy, and more - don't even think about losing weight quickly.

Think about making a permanent lifestyle change and losing weight FOREVER.