Fat-Burning Tea

Fat-Burning Tea

It can be difficult to drink water all day, everyday so I have come up with a tasty drink to have in addition to your water. I call it my fat-burning tea because it has a lot of elements that have been shown to help raise metabolism and flush fat. So here is my recipe:

First I take a large pot and boil it with a bunch of peeled ginger. You can use as much or little as you like. I love the bite ginger gives the tea so I use a huge handful. Ginger is also very good for your digestive system and is said to help burn fat. I cut the ginger into 1inch or so pieces. After the water has come to a boil and the ginger has really "soaked" in.... take it off the heat and pour it into a loose tea teapot. I have a large one so I can make a large amount of tea at once. I use a "Raspberry-Lemon Mate tea"  that I buy on Teavana's website (you can use any of the Mate flavors).   http://www.teavana.com/the-teas/mate-teas 

I combine the mate with equal parts organic "silver needle" green tea that I found for a great price on amazon. (It might seem expensive but it lasts forever!)http://www.amazon.com/gp/product/B000SANUEK/ref=oh_details_o00_s00_i00

I have combined both teas for flavor and health benefits. Mate is known to help raise metabolism and green tea helps keep you trim.

After the tea steeps for about 4 minutes of so (only steep green tea for a minute or so if you are drinking it by itself) pour it into a large pitcher and let it cool in the fridge. You can sweeten the tea to taste using STEVIA. I use "Stevia in the Raw" but you can use any brand. You can also add fresh lemon to the tea as well. Happy drinking! I hope you like! Please leave a post if you try it out!

COCONUT OIL! It Does a Body Thin!

Coconut Oil

I have been touting the benefits of coconut oil and coconut milk for a while now, but I have had a lot of questions about it recently so I will revisit my obsession with coconut oil. First off we will start off with some of the science. Virgin coconut oil contains lauric acid, which increases HDL, and is composed mainly of medium-chain triglycerides. What does all that mean you ask? Well it may help in weight loss and reduce food intake not to mention its very tasty! Different research I have done says to take a tablespoon before each meal up to four times a day. A lot of people will say that is a lot of saturated fat (which it is) but coconut gets used right away as energy getting burned off almost like a carbohydrate. Everyone is different though and my advice would be to start with a tablespoon and go from there. I cook with almost all coconut oil and also take about 1-2 tablespoons daily. Now just taking a tablespoon of coconut oil may not sound appetizing but I have a great recipe to get your coconut oil in. I found a recipe from www.elanaspantry.com for peppermint patties made with coconut oil. It tastes just like the store bought candies but with all of the benefit! Here is the recipe:

Peppermint Patties

• ½ cup coconut oil
• ¼ cup agave nectar
• ½ teaspoon peppermint oil (I used organic)
• ½ to 1 cup dark chocolate chips

1. In a small bowl, combine coconut oil, agave and peppermint oil, mixing with a spoon
2. Smash clumps of coconut oil against side of bowl until mixture is smooth
3. Freeze mixture for a few minutes until it starts to harden, then remove from freezer
4. Use a 1.5 teaspoon ice cream scoop to measure out little balls onto a parchment paper lined plate
5. Place plate in freezer to firm up mint balls; when firm, remove from freezer
6. Squish balls down into flat little patties on parchment paper


7. Melt chocolate over very low heat; allow to cool slightly


8. Dip patties into melted chocolate (use spoon to drop patty into melted chocolate, dip and remove)
9. Place patties on parchment paper to harden (takes 10 minutes though on a summer day you may need to refreeze)

Makes about 12 patties

Not only do you get the benefits of the coconut oil but you get the antioxidants found in dark chocolate as well. Just make sure you store them in the freezer. Coconut melts at a pretty low temperature and with summer coming you don't want them to turn to mush. Also make sure you don't eat the batch! Will power is essential because these are sooooo yummy!

Sugar Free? Fat Free? NO! NO! NO!

I often take for granted that most people are aware how bad processed foods are for their bodies. Recently a friend asked if sugar-free and fat-free foods were OK to eat and I thought to myself the word just isn't get out there. The answer is: NO! NO! NO! Fat-free and sugar-free foods are just a way for the large food companies to trick you into thinking you are being healthier. In fact you might be doing more damage than good. It all comes back to reading food labels. First and foremost you need to pay attention to 4 numbers on food labels. Calories, Fat, Carbohydrates (sugar) and Protein. A lot of times these sugar & fat free foods are higher in calories and loaded with "fake" sugars. Whats wrong with "fake" sugars? Well, when you consume "fake" sugars your body thinks it is eating real sugar. Your brain will send a signal to your body to release insulin but when you body doesn't find any real sugar to break down you end up having a bigger sugar craving and starting a vicious cycle. Fake sugar will confuse your brain and actually lead you to craving and eating more carbs. So avoid splenda, NutraSweet and all the other "fake" sugars out there. If you have to have sugar in your morning coffee try STEVIA which is a sweetener derived from a plant. Its been around for ages and truly is an "all-natural" sweetener. However, of late there are also some possible health concerns with it as well. If you have a sweet tooth as I do, its the lesser of all the evils.



What about fat-free foods? If it comes in a box I say avoid it. That goes for fat-free cookies, cakes, etc. The problem with fat-free foods is that people tend to think that its a free ticket to eat more. It's not. Again, I must go back to what I mentioned before. READ THE LABELS. Bottom line, you MUST read what you are getting. If a fat free cookie has 100 calories no fat, and 20 grams of carbs but another cookie has 80 calories, 4 grams of fat and 10 grams of carbs you really aren't "saving" yourself much going the fat-free route. Don't let the "sell" fool you. Just because it says "fat-free" doesn't mean its better. They are "selling" you on the false idea that you are being healthier when you aren't.
Now this isn't to saw some food are better in their no-fat version. Foods like dairy, yogurt, and cheese are often OK if not better going fat free because of the saturated fat found in the full fat versions. When I drink milk (which isn't often I like coconut milk-higher fat and all) I drink skim milk. I also get the no-fat Greek yogurt, and low fat cheese. Margarine I avoid entirely because they made with hydrogenated oils (which should be avoided at all costs). I will usually just go with regular butter but just in smaller amounts. Remember you need fat in your diet. Fats can be good. Its just knowing the good from the bad. The fats found in nuts, avocados, coconut oil & milk are all OK. You just have to be aware of how much you are eating. Just because they are good for you doesn't mean you eat a whole jar of almonds. You still need to be smart about your calorie intake. Weigh your food, keep a food journal and when you are wondering what you should buy to eat, I say shop the perimeter of the supermarket. Stick with fresh fruits for your "sweets" and vegetables for your "carbs" and make sure you are eating protein with every meal. Protein will fill you up and keep you satisfied longer than just eating carbs.
So my advice to my friend was avoid all "fake" sugars, go with "stevia" if you have a sweet tooth, and don't eat anything labeled "fat-free" in a box. Read you labels and be aware of what you are eating. Try to eat protein with every meal and watch your carb intake. Ideally if you can eat as much protein in grams as carbs you are a step in the right direction. Please give me any feedback and comment with any questions. I would be more than happy to answer them!

High Intensity Interval Training

High Intensity Interval Training

I am a big fan of this type of workout. You will burn more fat in half the time and it will actually help your body to naturally produce HGH (human growth hormone) which helps keep us young and healthy. For those of you are unfamiliar with this type of workout I will give you a basic overview. If you are already a "runner" you can use a treadmill. If you are not really a runner you can do a similar workout on an elliptical machine and work your way up to a treadmill.

First off, try to find the machine at your gym that cycles through speeds quickly. (I like the FreeMotion incline runner.) It can be a pain in the ass if you have to keep pressing the speed button while you are trying to run fast or it takes forever for the machine to get up to speed.

For the first minute do a brisk walk.

Minute 0:00-1:00 = 3.0 mph (depending on you level and the machine, but this is my routine)

After the first minute start a light jog until just before minute 3:00.

Minute 1:00-2:50 = 5.0-5.5 mph (again this is my routine, you may have to adjust your speeds)

Now at the 2 minute 50 second mark I start pushing up the speed. I have gaged that the machine I use takes about 10 seconds "to get up to speed" thus why I start at minute 2:50.... if your machine is slower then start earlier... the reason being is you want to be "up to target speed" by minute 3:00.

At minute 3:00 you are going to go ALL OUT.... I mean sprint like your life depended on it for 15-30 seconds (again this is depending on your level... I go about 20 seconds).

Minute 3:00-3:30 = 9.5-10.5 mph (like I said you want to go ALL out, but again-adjust according to your own fitness level).

At this point you are running so fast and you are pushing yourself so hard that I don't recommend you try to lower the speed.... just grab the handrails and "jump off" the treadmill to the "sides" of the machine.... and THEN lower your speed to what your minute 1:00-2:50 jog was.

Minute 3:30-3:50 = "jump off", lower speed, rest and just get on the machine in your "jog speed" just in time to speed up again....So at this point it takes about 15 seconds just to lower the speed back to a jog and catch your breath.... I usually jump back on at 5.5 mph around the 3:35-3:40 mark, so I am able to start pushing up the speed by the time it gets to the 3:50 mark.....

This is the basic jog, sprint, rest timing you need for interval training. I repeat this 8 times so by the time I get to minute 10:00 it is my last "sprint"....

Minute 11:00-13:00 = 4.5 mph, I do a light jog to cool down a little.

At this point you can do one of two things.....

1. Continue a "static run" until you get to the 20 or 30 minute mark. A static run is basic jog without any huge changes in speed. So if I were to go this route I would just continue at 4.5 maybe pushing it up to 5.5 mph.

OR.....This is where I get all the weird looks at the gym......

2. You do a DEAD stop for five minutes. Get off the machine and stand there. Yes, just stand there. I actually keep the treadmill on 0.5 mph (as slow as it will go) just so the clock will keep time for me. I don't walk on it though. I stand behind the machine and wait for minute 18:00.

Minute 13:00-18:00 = 0.0 mph. Stand there and do NADA.

From research I have done the theory is: fat cells that are floating around in your bloodstream (which were released there from the sprinting) will take the five minutes to dump into your liver. Why is this good? Because in minutes 18:00-30:00 or beyond (you can go to 40 or 50 minutes if you want), you do a "static run" which will burn off these fat cells that just got delivered to your liver. At least that is how it was explained to me. I might have the science wrong, but hey, it sounds good! LOL! And I have noticed huge results with it. I only go to minute 30:00 too.... so my "static run" is about 12 minutes....

Minute 18:00-30:00 = 4.5-5.5 mph jog/run

I do this 3 times a week. If you really want to see major results do this with a low carb day if you are "carb cycling". I will talk about that more in later posts. If you try this method please let me know how it works for you! Happy sprinting!!!!

Cha-cha-cha CHIA!!!!

Cha-cha-cha- CHIA!!!

Now you might be wondering what a chia pet has to do with a health blog but it really does. The little seeds that help grow the furry greenery on our beloved chia pets is actually a superfood. The chia seed was a main staple in the Aztec and Mayan diets and were the basic survival ration for the Aztec warriors. Chia seeds are very high in omega-3 fatty acids-even more than flax seeds, but unlike flax seeds they do not need to be ground up before use, nor will they go rancid if not stored properly. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. I put a heaping tablespoon of chia seeds in my morning protein shake everyday. Chia seeds are available almost everywhere now, so try it today!!!!

Diet Myths

Diet Myths

Some of these myths were recently highlighted on the Dr. Oz show and I thought it would be appropriate to repost the biggest diet "myths" I have learned about over the years. It is amazing to me how much misinformation is out there and how it impacts our weight and health. So lets get started....

Myth #1: Diet soda will help you lose weight

This one actually surprised me. I thought most people were aware of how unhealthy diet sodas (and all sodas for that matter) are for you. I can see where someone would think it would help you lose weight, after all most diet sodas have zero calories, no carbs, and no fat. However, most of these "diet" sodas are filled with things we can't pronounce, unhealthy food coloring, and "fake" sugar. This "fake" sugar still stimulates our brain into thinking that we are ingesting sugar, so it still releases insulin into the bloodstream. When the insulin gets into the bloodstream and realizes there is NO sugar then we get even more cravings for something sweet. It starts a vicious cycle and many times than not, diet soda will actually contribute to you eating more calories throughout the day. The best bet is to switch to unsweetened tea, carbonated water with a splash or fruit juice, or just plain water. If you must drink soda try to do half diet soda mixed with half regular soda. You will at least get sugar in your system without all the calories of regular soda. There is also a soda sweetened with stevia that is now available at your local health food store. Stevia is a natural sweetener that I highly recommend over Splenda or Nutrasweet or any other chemically made "sugar".

Myth #2: Eating fat will make you fat 

There is only one thing that makes a person fat, and that is eating more calories than what you need to maintain your weight. That's all. Nothing else causes weight gain other than eating too many total calories. You can get your calories from fat, carbs, and protein. When it comes to fat there are good and bad versions. The really bad fats we know are trans fat. Like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease, but unlike saturated fats, trans fats lower HDL "good" cholesterol and may do more damage. As far as saturated fats go, a good saturated fat is coconut oil. Coconut oil is composed of medium-chain fatty acids which are metabolized as soon as they are consumed. Coconut oil isn't converted into cholesterol or body fat. In the 1940's ranchers fed their cattle cheap coconut oil in order to fatten them up. Well, the reverse happened. The cattle lost weight!



Myth #3: Starving yourself will help you lose weight 

So if you gain weight by eating excess calories then you will lose weight but cutting calories right? Well, almost. Yes, if you reduce your caloric intake you will lose weight. However if you cut calories too drastically then your metabolism will slow and cause you to lose less weight and mess with your metabolism. There are two different schools of thought on this one. One side claims that "starvation mode" doesn't exist, and the other states that it does. Technically, yes you can starve yourself thin (ie. anorexia), but we are talking about trying to lose weight in a healthy way. From my experience I have always tried to avoid "starvation" diets. I try to eat 5 "mini-meals" a day. I try to eat every couple hours and keep the meals around 300 calories. Keeping it at least 1200 calories a day. I had it explained to me like a fire burning in a fireplace. You keep putting logs in the fire or else it will burn out. You metabolism is the fire and the log is food.... you have to feed the fire.


Myth #4: Eating late at night will make you fat 

Again this myth is false. Its not when you eat that makes you fat, its eating too many calories. If its late at night and you have been up all day when you start eating, chances are you're going to exceed your daily caloric intake. My advice is to write everything you eat in a food journal. Track calories, fat, protein and carbs. I weigh everything I eat and try to make sure I have at least 4 oz. of protein with every  meal. Protein with every meal will make you feel full longer.


Myth #5: A calorie is a calorie is a calorie  

False. So since you gain weight by eating too many calories you still need to be aware of what "kind" of calories you are eating. Eating a bunch of fat with no protein isn't going to help your cause.... this is where a lot of "self-exploration" is going to take place. I really urge you to write down EVERYTHING you eat!!! Weigh whatever you can as well.... that way you get an accurate account of what is going in your body everyday, then judge how you feel and gage your progress.... some people I know do better with a higher fat & protein diet with less carbs, others more carbs and protein less fat.... just make sure you are getting enough protein!!!! Women who work out should be shooting for about .75-1.0 grams of protein per pound of body weight!!! That's about a 3-4 oz. piece of "clean" protein with each meal!!!


More to come.... just wanted to get this page out!!! Off to the gym!



Sander For Your Wrinkles!

I like to call this tool my mini sander for my face. Don't worry its not that harsh but you do have to use it right. This is an at-home microdermabrasion tool. It works just like the professional units without the hassle or expenses. This handheld version uses the same aluminum oxide crystals as the ten thousand dollar machines found at your local spa. It will sluff off dead skin cells, reduce the appearance of sun spots and help minimize other signs of aging. The unit comes with different interchangeable heads for different skin types. Start off with the sensitive heads and move up from there. Each head lasts about 5 uses each (give or take). Start of with a freshly cleansed and toned face. When using the unit always keep it moving or else you will make a little "rug burn" mark on your face (I did that...lol, it went away in a couple days). After you have done your whole face follow with a thick layer of your favorite moisturizer or vitamin oil (I use both).  My suggestion is to YouTube as many videos on the PMD as you can find until you get a real "feel for it" and watch the enclosed DVD too. Don't do the treatment more than once a week since your skin needs to rejuvenate.

What Is Microdermabrasion you ask?

 Well microdermabrasion is an effective, non-surgical way to get rid of acne scars, fine wrinkles and sunspots by exfoliating the top layers of the skin. No chemicals or laser beams are used, only aluminum oxide micro crystals that gently sand your skin, leaving it smooth and fresh.

The unit costs $179 but if you buy it on www.spalook.com and wait for one of their $50 off $200 purchase coupons its a way better deal. I did that and ordered extra replacement heads (about $15 a set). The unit comes with a DVD and instructional booklet. READ and WATCH it.... it looks easy enough and it is once you get  used to it but don't just use it right out of the box without a clear understanding of how the unit works. Happy Skin!!!!

DRINK Your Breakfast!

I am constantly asked "What do you eat for breakfast?" Well, for me personally I prefer to drink my breakfast. You can eat your breakfast as well, but you have to do one or the other. I know you have heard it 1000 times but BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY!!! Now when I say "breakfast" I simply mean the first meal you have when you get up in the morning (or in my case the afternoon). So whatever your "wake" time is, you must put SOMETHING in  your body. Think about it, you just spent anywhere from 6-10 hrs sleeping-your body just used all its resources to repair and detoxify itself. Your body wakes up on EMPTY. Just like the engine in your car-if you don't have any fuel, your car isn't going to run. You HAVE to fuel up when you wake up from a full night's sleep (and I hope you are getting at LEAST six hours of sleep, but I will post about that later). This is the turning point of your day. What you eat at this moment will determine how your body reacts for the rest of the day. This IS the most important food decision you will make the whole day! So that being said lets put you on the right track!

When I wake up the FIRST thing I do is have 2 tablespoons of Bragg's Apple cider Vinegar. I have a glass of water handy because I won't lie-it taste horrible. BUT this is one of the best things you can do for your body! Bragg’s Apple Cider Vinegar is high in potassium, an element that many people don’t get enough of due to an unsatisfactory diet. Potassium is another element that prevents our bodies from breaking down. Ask any elite athlete what the body needs to perform at the highest level, and potassium will be at the top of the list. Regular ingestion of Bragg’s Apple Cider Vinegar will also help to break down arterial plaque that is one of the leading causes to heart disease. In other words, Bragg’s can serve as a liquid roto rooter for your entire circulatory system as well as for your digestive system. It will also help to naturally raise your metabolism so DRINK UP!

BREAKFAST: You need PROTEIN when you wake up. Just doing a bowl of cereal with some milk ain't gonna cut it! A bagel? A muffin? Don't you DARE!!! If you are serious about working out, getting in shape, and staying healthy you NEED protein when you get up. Your muscles need protein to build muscle and muscle burns fat. Try to get an average of 30 grams of protein in your breakfast. I used to eat 2 whole eggs, with 3 egg whites, 2 pieces of turkey bacon and sprouted grain toast (Ezekiel bread is the best). Since I don't have a lot of time to cook in the morning I now drink my breakfast. I have concocted a super shake that I will share with you. It is dense in calories and carbs with about 30 grams of protein. I drink it before my workout so I am ok with the high carb count. Feel free to adjust this shake according to your needs, I am a big girl so it works perfect for me (5'9", 160lbs).

(Its about 400 calories, 30 grams of protein, 64 grams of carbs, 4 grams of fat)

My POWER SHAKE recipe:

In a good blender combine the following:

1 whole navel orange (yes, peel it)

70 grams of ORGANIC frozen strawberries (please measure with a food scale)

70 grams of ORGANIC frozen raspberries

2 scoops (or 1 serving of a good whey protein) of Dr. Mercola's Pure Power Protein

1 scoop of Andrew Lessman's vanilla SECURE meal replacement powder

1 scoop of GREEN VIBRANCE

1 tbs chia seeds

1/2 cup of unsweetened coconut milk (or water if you prefer-I use a mixture of both)

1 scoop of Glutamine (optional)

Where to order links:

Protein: http://proteinpowder.mercola.com/pure-protein.html

SECURE powder: http://www.procapslabs.com/Products/SearchResults.aspx?input=secure (the vitamin powder is also available on HSN's website as well)

Green Vibrance: http://www.amazon.com/Vibrant-Health-Green-Vibrance-Family/dp/B000NDME6C

So Bragg's FIRST, then your power protein shake, and then your daily vitamins which I will post shortly. Happy breakfast!!!!

Missing Motivation?

We all feel stressed, tired, and lazy at times. You can't let it interfere with your goals when it comes to your health and your workout. A friend posted on my blog and asked me what motivates me, so Shonna-this post is for you ;)

I have a lot of little tricks that help me stay motivated. Here are a few ideas that might work for you:

1. I have a picture of what I would like my abs to look like on my FB page, so every time I go to FB its right there to remind me of my goal. Have some sort of picture in your head about what you want to look like and think about it when you are working out.

2. I have a pair of shorts I would like to fit into hanging in my closet in plain view so every time I go into my closet I have to look at them. Occasionally I will try them on to see what progress has been made.

3. I listen to music while I work out. I have rock, hip-hop, and house....all fast tempo to keep me moving.

4. When I want a change from the tunes I will listen to an audiobook (audible.com is my favorite), and get so engrossed in the audiobook my workout just flies by.

5. Get a workout partner. I have done this is the past but I prefer to workout solo now. Some of you may find getting a partner helps keep you both on top of your workouts.

6. Reward yourself......"if I do "x" I will reward myself with "y"..... just make sure it doesn't interfere with your workout regimen. You can't make a deal to give yourself a day off or eat a whole chocolate cake.

7. Get a trainer. Some people find trainers to be helpful in keeping them motivated. You are paying this person a butt load of money so you BETTER work out-kind of thing. Just do your RESEARCH. Just because they call themselves a trainer doesn't mean they know what the hell they are talking about. Make sure they (at minimum!) have an ACE certification. Try to find someone who is accredited through a few different organizations.

8. REMEMBER: once you start working out it will take 9 (yes NINE) weeks for your body to start to really respond to what you are doing. Your friends will notice a change around week 12 (TWELVE) and you yourself will probably not notice a change in yourself until week 16 (yes, SIXTEEN weeks). SO, TAKE PICTURES!  Pictures don't lie and its an objective way to look at your progress instead of scrutinizing yourself in a mirror.

9. Allow yourself a "cheat" day. Don't go crazy, but eat whatever you can't eat while you are doing your workout/lifestyle regimen. For example say you love cake. Go ahead and have a half a piece of cake on your cheat day. Wait ten minutes and if you MUST have more then go ahead (but only on your cheat day). Just give your body the opportunity to pace itself. If you have a small piece and wait ten minutes you will be surprised how often you realize you don't really want the whole piece, but if you start with a whole piece you are going to eat the whole piece. LOL.

10. Don't save for Monday what you can start tomorrow or in a couple hours. I know a lot of times we will fall off our workout/"diet" and say "Oh well, I'll just start next Monday." (and its Tuesday). If you fall off the wagon jump right back on. Don't wait until days later to restart. Restart right away. Even the following meal if possible-it doesn't even have to wait until the next day.

11. Make it a HABIT. My "diet" which I don't like to call a "diet" because it is a "lifestyle change" is a routine. If I miss my morning shake, I am totally "off" that day. I try to stick to my regimen as closely as I can and now its like second nature to me. If you make your workout/"diet" a habit, it will become part of you. Just like when you get up and brush your teeth in the morning.

12. Have FUN! Take a class, kick box, play a sport, and have FUN! There are so many workouts that are fun to do! Switch it up so you don't get bored.

13. Be REALISTIC: no one is perfect. Don't compare yourself to the person next to you. You are you. Be happy with you. Just believe you have the ability to get where you need to go and don't worry if you make a few mistakes on the way.

14. Your loved ones. Think of them if you need motivation. Your health and well-being are important to you and THEM.

On posts to come I will give you concrete information on morning shakes, supplements and what I like to eat to keep me going. I hope some of this helps Shonna!

Supercharge With Supersets!!! (Workout Day #1)

I am asked DAILY what kind of workout I am doing (because I am running around like a crazy person). I am SUPERSETTING. I learned about supersetting from a professional bodybuilder and I have to say I am sold! I started my regimen about a year ago, and every time I go back to it I always see results. Supersetting is great for beginners and advanced weightlifters looking for a change in their routine. The basic concept of "supersetting" is doing one exercise first and then a second exercise, with a 45-60 second rest in between and then repeating. Generally if you are a guy you do the set 3x and lift really heavy. However, with this routine you are going to do the supersets 5x. It might seem like a lot but adjust your weights so you can get out about 12-15 reps per set and you will be good (men and women). AND because you keep a stopwatch with you the entire workout will have you in and out of the gym in 45 minutes tops! The reason this workout is so effective is because your heart rate is always elevated so you are getting some cardio benefit as well. You are always moving. Unlike traditional "lifting" where you do a set, rest, txt, chat on your phone, look at your fb, twitter and a bunch of other crap you shouldn't be doing while you are working out- "Supersetting" keeps you moving the whole time! There is no time to be fluffing off your workout! (note: leave your cellphone in the gym locker! if you have time to txt, fb, or make a call then you aren't paying attention to the matter at hand! YOUR WORKOUT!). I have a specific method when approaching this workout.

FIRST the tools: Stopwatch (a cheapy $10 one from target is fine), 2 (yes TWO) towels, a large bottle of water, notebook and pen (EVERY workout should be written DOWN! Exercise performed, weight used, and reps).

I will post 4 workouts. They should be done in a 5 day cycle. So say you start on Monday with workout #1, by Friday you will do workout #1 again. Rest Saturday and Sunday and start the following Monday with workout #2, then by Friday you will be back on workout #2 again, so on and so forth. If you miss a day just carry over the workout you were supposed to do.

Why 2 towels? You will be taking up two machines/weights/benches at a time so a towel covering your "space" will let other gym members know that the machine is taken.

Why not use the water fountain instead of a bottle of water? Time management.... you won't have time to go to the water fountain so just bring your own water. Trust me, you will need it.

Workout #1

Superset #1: 


Barbell bench press





                    



Tricep Pushdown








So for this first superset you will do the bench press first (doing about 12-15 reps-and make sure to write the weight and reps down), run to the tricep machine, do your 12-15 reps, then start the stopwatch and rest 45 seconds. When the 45 seconds are up you should start the barbell bench press again.... and back and forth until you have done it 5 (FIVE) times! So your notebook should look like this:

Barbell Bench Press 45lbs: 15,15,15,15,15 (or however many weights/reps you did)
Tricep Pushdown 30lbs: 15,15,15,15,15

After you finish this first superset 5x, you move on to your second superset. Don't worry about the 45 second rest in between supersets but don't lollygag either.

                                                                                       
                                                                                   Superset #2




Military Shoulder Press (with Dumbbells)
(Sit forward on the bench with the back up, supporting your back, not on the side of the bench like the picture. Also: starting position of the weight should form a right angle with your arms, don't dip lower than the right angle-we want to concentrate on shoulders).

Leg Press
This is my machine of choice but use any leg press machine you like. You can adjust you feet positions to hit certain areas of your legs more. Just make sure your lower back is in contact with the bench. Don't arch or you could hurt yourself.











Just like Superset #1, you will do each exercise once, rest 45 seconds and repeat 5 times. WRITE IT DOWN!


Superset #3

Squats
I like to use a ten pound plate under each heel to help me lift off and keep better balance. Its up to you. Just remember not to go too heavy and make sure you don't allow your knees to go over your toes. Any questions always ask a trainer at the gym. They will always help you. Don't risk an injury if you aren't sure of what you are doing.






Calf Raises
Most gyms will have a few different machines for calves. Use whichever one you like. I like to switch it up between the standing calf machine (shown here) and the sitting one.

So, this is your last superset. So like the previous 2 supersets you will do each exercise once, rest 45 seconds, and repeat 5 times. Day #2 coming up.....