Josh Perez Fitness

TruSelf Training’s Kyle Hannon Instructing a Quadruped Core Exercise. Great for stability core and strengthening your lower back.

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TruSelf Training Brandon Raslowsky demonstrating a functional exercise squat to press – for beginning to intermediate exercisers for fat loss, core strength and stabilization. Also great for your glutes, hamstrings and quadriceps.

For more exercise video’s or information please visit TruSelf Training’s website.

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There is no secret formula or magic pill to take for losing fat (It all comes down to simple math: You must burn more calories than you take in), there are smarter, faster and effective ways to achieve your fitness goals. The following six high calorie workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and fat-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fly off. Just don’t go home and consume a california burrito with a corona as a post workout meal.

1. Kickboxing: 800 calories per hour
   Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. Turbo Kick classes can burn up to 800 calories in one hour-long!

2. Biking: 700 calories per hour
   You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot. Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

Fitness Equipment and Fitness Gadgets That Help You Lose Weight

3. Zumba: 500 or more calories per hour
   Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com. However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4. Jumping Rope: 780 calories per hour
   Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. In addition, the high-impact nature of this workout means you’ll add bone mass, increasing your bone health.

Fitness Diets That Really Work

5. Aerobic Step Classes: 600 calories per hour
   Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
   According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

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Cellucor has also partnered with us in presenting the “Striking Truth” star Georges St-Pierre’s workout. You will receive a great $20 OFF Deal on Cellucor products! Or Take $15.00 Off Your $250 Order! Use coupon code 15off250.

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The Bodybuilding.com Supplement Awards are the industry standard for recognition of the best products and brands in the fitness and supplement industry. The 2010 Bodybuilding.com Supplement Awards winners are:

1. Brand of the Year – Optimum
2. Supplement of the Year – Optimum 100% Whey Protein (6th year in a row!)
3. Breakout Brand (most improved) of the Year – USPlabs
4. New Supplement of the Year – Optimum Platinum Hydrowhey
5. New Brand of the Year – Cellucor
6. Muscle Builder of the Year – Gaspari Nutrition SuperPump250
7. Pre-Workout Supplement of the Year – USPlabs Jack3d
8. Intra-Workout Supplement of the Year – Gaspari Nutrition SizeOn Maximum Performance
9. Recovery Supplement of the Year – SciVation Xtend (2nd year in a row!)
10. Protein Powder of the Year – Optimum 100% Whey Protein (6th year in a row!)
11. Protein Bar of the Year – Supreme Protein Carb Conscious Bar (2nd year in a row!)
12. Energy Supplement of the Year – USPlabs Jack3d
13. Energy Drink of the Year – VPX RedLine RTD (2nd year in a row!)
14. Fat Loss Supplement of the Year – USPlabs OxyELITE Pro
15. Weight Gainer of the Year – BSN True-Mass (4th year in a row!)
16. Nitric Oxide Supplement of the Year – BSN NO-Xplode (6th year in a row!)
17. Creatine Supplement of the Year – Gaspari Nutrition SizeOn Maximum Performance
18. Glutamine Supplement of the Year – Optimum Glutamine 1000 Caps
19. Multivitamin of the Year – Universal Nutrition Animal Flex (6th year in a row!)
20. Joint Health Supplement of the Year – Universal Nutrition Animal Flex (5th year in a row!)
21. RTD of the Year – BSN Syntha-6 RTD

The Bodybuilding.com Supplement Awards provide an innovative way to help customers find truly exceptional products and brands, while helping to recognize the efforts of the many great companies that make up the industry.

For more information visit: Bodybuilding.com, the world’s #1 Sports Nutrition E-Retailer! Bodybuilding.com offers more than 12,000 health and fitness supplements & accessories to help people achieve their health, fitness and appearance goals, as well as over 25,000 pages of FREE bodybuilding & fitness information, including more than 12,000 articles (written by 500+ writers), video & audio segments, and new content added daily.

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There have been no official studies into the effects of creatine and alcohol in the past. We have no scientific evidence that alcohol directly effects the body’s use of creatine. However, if we look at the effects of alcohol and creatine on the body it’s clear to see if the two mix.

How muscle grows:
When you are lifting weights at the gym you are actually damaging and breaking down your muscles (it sounds much worse than it is!). Your muscles are pumped up at the gym because you are tearing small muscle fibers. The actual muscle growth occurs when you’re resting via a process called protein synthesis. Protein synthesis is the production of new muscle proteins. When you’re building muscle you are aiming to rebuild more muscle than you damaged during your workout.

How creatine works:
Creatine is naturally produced in the body in the liver, pancreas, and kidneys. Common sources of food that are naturally high in creatine are red meat and fish. Creatine aids in the process of ATP which is energy used for quick, explosive activities (pumping weights). The body only has a very limited supply of ATP, enough for only a few seconds of intense activity. Once the ATP level drops your muscles become fatigued. In theory, taking more creatine supplements allows for more creatine to be available to synthesize more ATP and therefore causes less fatigue in muscles and allows you to perform more repetitions to get better results.

The effects of alcohol of muscle building:
Alcohol has two very negative effects of muscle building. First, alcohol hinders the process of protein synthesis. As I mentioned in the first paragraph protein synthesis is the production of muscle proteins, literally speaking, muscle growth. Hindering the effects of muscle growth defeats the purpose of working out. Second, alcohol effects the anabolic properties of insulin and growth hormone. Both insulin and growth hormone are essential for inducing protein synthesis after physical exercise.

Creatine and alcohol work against each other:
On one side you’re got creatine has been known to stimulate protein synthesis and on the other you’ve got alcohol that’s hindering it. Obviously this effect in itself will limit, if not cancel out, and advantages you have by taking creatine.

Alcohol may cause muscle breakdown:
Muscle breakdown can occur if you work your muscles too hard and your body does not have sufficient resources to repair them. This is expecially important to consider with alcohol and creatine. When you use creatine supplements you are allowing your muscles to work harder and break down more. If you then drink large amounts of alcohol you are hindering the muscle rebuilding process. If your body cannot repair as much muscle as it needs to you may experience increased recovery times and even a loss of muscle tissue.

In summary:
Your muscles build with a process called protein synthesis. When you’re in the gym you break down and damage your muscles. Creatine works by giving you more “explosive energy” allowing you to pump out those extra repetitions and train harder for longer period of time. On the other had alcohol hinders the body’s process of muscle building. Alcohol interferes with protein synthesis and the body’s production and release of insulin and growth hormone. In extreme cases if you workout hard using creatine and drink alcohol your body may not be able to fully repair all the damaged muscle tissue resulting increased recovery times and negative muscle growth. As you can see creatine and alcohol really do not mix. The possible benefits of creatine will not be seen if used with alcohol. So if you’re serious about building muscle and size if might be a good idea to keep your alcohol intake to a minimum especially after your workouts and before bed. If you do drink alcohol, always drink plenty of water while you’re drinking and afterwards.

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Measuring your fitness level is multi-dimensional. Endurance athletes have excellent cardiovascular health, but they’re all legs and lungs, and they won’t have a lot of strength or flexibility. By the same measure, someone who is overweight and aerobically fit is healthier than someone who is in the normal weight range but doesn’t exercise. Your overall physical fitness level is said to consist of five different components:

• Aerobic or cardiovascular endurance
• Body composition
• Flexibility
• Muscular endurance
• Muscular strength

Thorough fitness evaluations include exercises and activities that specifically measure your ability to participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint flexibility. Special tools are also used to determine your body composition or percentage of total body fat.

Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness, general health, and potentially reaching your desired bodyfat percentage. If you have specific health problems or medical limitations, check with your doctor or personal trainer before implementing a routine to bolster your fitness. Once your doctor or personal trainer gives you the green light, you have no more EXCUSES!

Starting out I suggest follow to U.S. guidelines for the minimum amount of exercise. That means exercising at a moderate intensity level for at least 3.5 hours spread over most days each week. At least twice a week, supplement aerobic exercise with weight-bearing activities that target all major muscle groups (glutes, back, chest, legs, etc). Avoid inactivity – some exercise at any level of intensity is better than none while you’re building up your endurance.

Walking is the easiest way to get started: Get motivated by enlisting a friend to join you and adding variety to your routine. Walking is simple and manageable for pretty much anyone – wear a pedometer from day one or the Nike +, it has a great tracking system that goes straight to your iPod/iPhone. Think of walking in three parts – a five-minute warm-up of walking slowly, followed by a fast walk, then a five-minute cool-down of comfortable walking .

Compete only against yourself: No matter what activity you choose for getting fit, never compare your progress to someone else’s. Do set goals, and if you are out of shape and hate exercise, start low and go slow – Do not compare yourself with your best friend who weighs 75 pounds less and just finished her 20th triathlon. Even if the same group of women walked at the same pace every morning, they would not all show the same levels of fitness measures.

Avoid overexertion: One highly recommended preventive step is to check your resting heart rate before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of overexertion is muscle soreness that doesn’t go away after a couple days. People generally will not push themselves enough but the worst offenders are those who think they can jump in where they left off. For example, take a bunch of 40-year-old guys who think they are still on the high school football team and start running multiple laps, but end up gassing out or throwing up – know your limits.

As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all, remember that consistency is key — if you keep at it, your hard work will pay off and most important of all, you will see results!

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Below I listed the all the Bowflex Treadclimber models with their performance / display features and warranties! Each Bowflex Treadclimber is listed from the latest cutting – edge model to the prime of the Bowflex Treadclimber models. Click on the Bowflex Treadclimber image or the link below to learn more and to see the latest coupon deal / offer from that product!

BOWFLEX TREADCLIMBER TC5500 – Learn More

• The G.O. Coach Console is an interactive program that interacts with the user to establish goals, monitor progress and compare results with previous weeks as well as other users.
• In addition to the standard workouts, the G.O. Coach has 9 Challenge Landmark Workouts!
• Start with 3 landmarks (Lady Liberty, Space Needle,TransAmerica Tower). Earn 6 additional world landmarks! By completing the goals you set in G.O. Coach, trophies are earned. With sufficient trophies, additional landmarks are unlocked and made available to select!
• Personalize your workout with customizable goal-oriented programming
• Set, monitor, and track personal fitness goals – and improvements
• Stay motivated and “addicted” to your workouts thanks to the interactive console
• Enjoy daily workouts – thanks to new challenges and fun rewards
• Unlock hidden, interactive, pictorial workout programs as you reach successive goals

Additional TC5500 Benefits

• Reduce your exercise time with a super-efficient, low-impact workout.
• NEW longer foot treadles – for our most comfortable TreadClimber® machine ever!
• Great compact design that fits easily in any home
• Starting or stopping exercise is safe and easy with large footboards along tread belts.
• 15 Electronic Functions – so results come faster and easier
• Stores and Tracks up to 4 users
• Covered by the best TreadClimber® warranty available (Motor – 5 Years; Parts – 3 Years; Electronics – 3 Years; Hydraulics – 2 Years)
• Backed by a Bowflex® 100% Satisfaction Guarantee
• Some assembly required

Performance Features Speed Range .5 – 4.5 mph (.8 – 7.2 kph)   Resistance Range 0-12

Display Features Electronic Functions 15 Functions: Time / Distance / Custom / Calorie Count / HR workout / AND 9 Landmark Challenges.   Wireless Heart Rate Monitor Integrated display shows heart rate at a glance for optimal exercise intensity. Includes wireless transmitter chest strap.   Goal-Oriented Technology The G.O. Coach Console interacts with the user to establish goals, monitor progress and compare results with previous weeks as well as other users.   Personalized Profiles Record workouts and results, and compare your progress with up to 3 other users   Quick Start Feature Pick ‘Quick Start’! The console will select one of three landmarks and the workout begins!   Calories Burned Indicator Shows calories per minute and total calories burned   Climb Indicator Visually tracks your distance in miles   Ergonomic Console Provides easy access to water bottles, magazines, etc.

Details and Warranty Warranty Motor – 5 Years; Parts – 3 Years; Electronics – 3 Years; Hydraulics – 2 Years   Transport Wheels Moves easily with transport wheels   Dimensions 4’7″ x 2’7.5″ x 4’7.25″ (139 x 80 x 140 cm)   Assembled Weight 217 lbs (98 kg)   Maximum Capacity 300 lbs (136 kg)