4 Quick Tips For A Fat-Free, New Year Body

FOR IMMEDIATE RELEASE
(Free-Press-Release.com) December 6, 2009 -- 1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.

The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!

And, if you can get 2-3 strength workouts in a week instead of 1, all the better!


2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.

a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.

3.) Park Far...

Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!

4.) Snowball Fight!

Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt workout!

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