A fat melting workout on a treadmill?!

 

I’ve always thought that treadmills are for gerbils… but I then remember this workout I’m about to show you.

I’ve been a victim of the cardio monotony for years at big health clubs, I was brought up that if you wanted to lose weight and get lean you had to spend hours a week to steady state heart rate training or low intensity heart rate intervals to get lean.

I would get on press the start button and go anywhere from 30-60min sometimes twice a day just to get that extra lean appearance that we all seek. Problem was I felt like I was wasting time and my workouts were taking too damn long! Heck when I was getting ready for some fitness events I could spend almost 3 hours a day in the gym!!! Now I love the gym but even I get sick of it after a while.

Plus what bothered me was I was losing weight but I started to lose valuable muscle as well. Towards the end I would usually cap out at around 8% body fat then I would notice that for every pound of fat that I lost I would lose nearly a pound of muscle. So great, I lost 10lbs but my body fat moved very minimally…

Finally I wised up and started implementing sprint training into my workouts and what a difference that made! 10-15min 2-3 times a week and I was leaner than ever and maintained if not had a slight increase in muscle mass! Yeah I no longer needed a treadmill!

There was a problem though…

I needed a sprint track and sometimes finding those could be difficult and if it was cold outside forget it. I mean I love the hard core rocky training principle but I hated slipping on ice when I was up north. Can’t run sprints with a busted knee.

The solution… a treadmill?

Really!?

Well I was shown this principle a year back and I have implemented it not only into my workouts but teaching this to my clients as well. Its actually pretty simple 🙂

  • Do a 2-5min warm up (some need more or less depending on your day)
  • Increase your incline to a 12 (yes I said 12)
  • Pick a speed that on a scale of 1-10 is about a 7
  • Run for 30 sec
  • Straddle the treadmill and rest for 30sec
  • Repeat for 10min
  • Drop the speed and incline and walk for 2-3min

 

One thing that I want you to get over the is “I’m going to fall and eat my face if I take off on a moving treadmill” If you follow the video people I’ve shown you how to “peddle” your feet to get your pace down before you take off running.

 

 

 

The workout may seem quick and short but thats the point!

Just do this workout twice a week (anything more and you’ll stress your nervous system too much) and on your third day go do a steady state cardio workout for about 30min on anything that you want: elliptical, bike, swimming, etc…

**You can always change the interval  duration’s, 30 sec on 30 sec off. 45 sec on 15sec off.  15sec on 15sec off… its limitless!

***It may be easy for the first few rounds so you’ll think that you should increase the speed but DON’T, after about 5 or 6 intervals you’ll hate yourself for even thinking it 😉

 

Let me know what you think!

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

 

Last min holiday gifts for those fitness buffs

Hey, sometimes we don’t know what to get people and we need some last min ideas. Here is what I personally recommend… in fact I hope to get some of these this holiday season (wink wink) 🙂

 

1. Resistance Bands – Any of my clients that have worked with me know that I’m a HUGH believer in resistance  band training. Why? Bands just put stress on the body in ways that gravity or free weights can’t, helps reduce injury time, helps prevent injury, more versatile than free weights (come on I have bands that go up to 200lbs, beats the hell out of carrying a 200lb weight were ever I go), the list can go on. Get a pair and I promise you can’t go wrong. Resistance Band Training <—- Click on the link

 

 

 

 

2. Foam Roller – If you haven’t found out about this secret to proper warm up and tissue quality then my friend you are missing something that will change your life in training… I’m not exaggerating about that claim either. Just trust me on this, it is the best investment that you can do.        Perform Better Foam Rollers

 

 

3. TRX System – Want to bring the workouts to another level? Suspension training is an amazing way to maximize bodyweight training in angles that can’t be done anywhere else. If you don’t believe me on this look at a gymnast and you’ll see what I’m talking about 😉  

 

 

4. Prograde Supplements – I won’t tell you how important proper supplementation is to training because I’m sure that you’ve heard it and frankly I could rant all day. One of the best supplement companies I’ve used and I highly recommend it. Feel free to e-mail me if you want my personal recommendation on what you should start with.          Prograde Supplements

 

 

 

 

 

5. Personal Training – I’m a trainer you knew that I was going to plug this in the list lol! On a serious note a few sessions with a good trainer can make the world of difference when it comes to someone’s workout. We can tailor workouts and exercises to fit that person’s needs and really cut the learning curve down exponentially which can save
you sooooooooo much frustration. For more info send an e-mail to Travis@fitnessrevolutionrowlett.com

 

 

 

 

 

 

 

 

6. Food – Yes you read that correctly, I said food. Not just any food of course but healthy food for those healthy nutrition buffs. Sometimes the biggest hassle with that is the preparation of course but I have been using a company for the past few months and these people have it down! I’ll have more articles about this on down the road but they will have you a month’s supply of prepared, healthy, good tasting (I’m serious about that too) food to you the next day! As a fitness buff this just awesome! Click On this Link!!!!

 

 

 

 

 

 

7. Massage – Recovery is just as important part of an exercise regime as the gym work, in a lot of cases proper recovery is even MORE important. How do I figure that? If you’re not recovering properly then all your doing is just continuing to tear down your body and never let it show the results of the work you put into the gym. A good set of hands is hard to find I know but e-mail me and I’ll personally send you the contact info on who I use… she is amazing! Email me at Travis@fitnessrevolutionrowlett.com

 

 

 

 

 

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

Drop the Thanksgiving weight FAST

Happy weekend! Hope that thanksgiving was well if you when out shopping you survived the mass hysteria of black Friday.

I’m going to do something at bit different than most fitness sites do for the holidays. Most personal trainers and fitness gurus try to tell you what you can and can’t eat over the thanksgiving holiday and this usually results with a person attempting to deprive themselves at festive gathering. Usually two things happen: you did make it though the holiday without too much gluttony or you didn’t and now you feel guilty because of it.

For a number of my clients I do try to help control what they can and can’t eat due to food intolerances (up to 60% of people have an food intolerance and don’t even realize it) so they can still enjoy the holiday without a feeling of being left out, but let’s face it no matter how much we try to prepare for this in our fit lifestyles we are going to go overboard.

This happens and I don’t want people to beat themselves up about it so what I’m doing today is going to give you a workout that will help your body recover from the bender and be right back on track by Monday J

What we are going to do is a glycogen depleting workout. Glycogen is the storage form of energy from food that they body keeps in the liver and muscles for energy at later times; now after a thanksgiving meal it’s pretty safe to say that we have stored up quite a bit of energy lol. More so than most times of the year and when we go back to our typical eating habits that normally do fill our glycogen stores (which are already full at this time due to the holidays) they have no other place to go but be converted to body fat.

Glycogen depleting workouts are typically total body circuit training in a rep range of 15-20 with little to no rest. This may be different than what you currently do but trust me on this and just do this ONCE and continue with your regular workout routine and you’ll be back on track in two days time.

I’ll give examples of exercises that I would typically assign to my clients for post holiday you pick the exercise that feels best to you.

 *** A barbell complex is 10 reps of RDLs, Bent Rows, Hang-cleans, Standing Overhead Press, Back Squat… all back to back ***

So here is the routine!

 

Ok so for the Metabolic Finisher do two rounds of 60 sec of work except for the barbell complex or 2mile timed bike ride.

 

A few key points to remember:

  • Do free weight, cable or band work (minus the leg press)
  • Pick a weight that you still have a few reps left in the tank. This is a metabolic workout not a muscle builder or death race
  • Expect to sweat… A LOT!

This may seem like a lot of work but I can assure you that you have PLENTY of energy… honestly you’ll be quite surprised how much energy you have 🙂

Do this one time this weekend and if you still feel that you need more work the following day do 45min of steady state cardio, otherwods you pace should be about 50% of your max effort.

I can assure you that if you do this you’ll be back on track with minimal scale repercussions from the weekend in no time!

 

 

Here is a supplement that I have been using that has made this process a lot easier! Now this isn’t the fast loss or metabolic lotery ticket but it does make a difference 🙂

 

 

 

 

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

 

 

WE HAVE MOVED!

CLICK BELOW TO GO TO OUR NEW WEBSITE

WE HAVE MOVED!

CLICK BELOW TO GO TO OUR NEW WEBSITE