UFC Updates

Free Personalized Online Workout Program!

Now, on our online personal training website, Xpress Workouts, when you join we will give you a FREE introductory online workout! What this means is when you sign-up for our low one-year price of $47.00 along with your 2 free E-book bonuses you will also receive a “personalized” online workout designed just for you!

An Amazing $75.00 Personalized Online Workout for FREE
When you join Xpress Workouts by July 31st!

How it works: Go Here before July 31, 2008 and enroll for only $47.00 and we’ll email you our assessment forms for you to fill out (we’ll send it to the email address you provide us). Fill out the forms and email them back to us and we’ll custom design a workout for you based on your goals and assessment questionnaire.

So, not only will you gain access to tons of great Xpress Workouts in numerous categories that you can do almost anywhere and in 30 minutes or less - you'll also get your very own "personalized" online workout program to get you going in the right direction!

*We’ll even suggest which category of Xpress Workout routines you should do as a follow up to your initial online workout program.

CLICK HERE NOW
for your free online “personalized” Xpress Workout program!

"Tabata Protocol" Workouts Now Offered on Xpress Workouts

I have created some awesome 4-Minute workouts utilizing the Tabata protocol method and placed them on my Xpress Workouts website. These workouts are really intense due to the very short rest intervals. Originally, the Tabata Protocol was created for cardiovascular training, not resistance training. However, there is no reason not to incorporate this style into your resistance exercise routines. You can click HERE to see the category at the Xpress Workouts website.

A Little Background on the Tabata Protocol:

The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

In Tabata's study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters--hard to accomplish. Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

So again, what I have done is utilized the Tabata principles into creating a series of workouts that challenge you with 20 seconds of resistance exercise with only a 10-second rest period. The exercises I picked are only multi-joint, large muscle group oriented so you expend the most amount of energy and calorie-burning in the shortest amount of time (4-minutes).

Robert Garza, CPT, RTS
www.xpessworkouts.com

Perspirometer Shirt Shows Your Workout Progress

"Perspirometer" shirts are now available in the Store section of our main website at mybeyondfitness.

Chart your perspiration progress while wearing your Perspirometer shirt.

You have 3 levels of perspiration progress:

1 - Light Workout

2 - Good Workout

3 - Hard Workout

And, of course, at the very bottom is "Shower Time."

Click Here to order your Perspirometer shirt now!

*Of course, you know that your workout progress is not determined by how much you sweat but we seemed to like these fun shirts to wear while working out. At the least it'll be a conversation starter.

Two Simple Rules for Fat Loss

“To lose unwanted body fat
all you have to do is eat less and exercise more."

Could it be that simple? Well, yes, it can! So then why aren't people losing fat? It's simple; they're 1) consistently consuming more calories, 2) than they are burning off.

Everyone knows that in order to lost fat you'll have to consistently consume less calories, less fat, less simple sugars (carbohydrates) and eat smaller food portion sizes. Then expend more energy (calories) by exercising. However, when people don't adhere to these 2 simple rules they wonder why they aren't losing any fat?

Here are a few hard (to face) facts:

1. People consistently choose to eat more of the things they know they shouldn't and also eat too much of it.

2. People don't exercise as often as they should whether it be long enough, consistent enough, or intense enough.

3. They choose to consume excess foods and calories (and know it) yet, come up with some excuse to justify their overeating. Or, they simply ignore the fact that they are eating too much.

4. They've chosen to develop the habit where the desire to do the wrong things is still stronger than the desire to do the right things.

Let's face it: your health, fitness, and physical looks are a direct result of what you are doing -- and have been doing for quite some time. When I am out of shape it is because I am not working out consistently. When I am beginning to pack on the pounds, it's because I am not regularly eating proper. I know it and sometimes even justify my actions or inactions just like everyone else. But when I drop my excuses and pick up my integrity to do the things I know work then I'll begin to get back the body I desire. You can too!

Now I know some people have issues with hormone levels, medications, or addictions that add to the mix of why they aren't losing unwanted fat. However, if you are one of them are you really doing the simple things like eating less calories than you should, and exercising consistently? Also, were you doing those things before (or along the way) of becoming overfat? Probably not.

I also know that there are many other factors that can contribute to further fat loss like eating less processed foods and sugar substitutes. And, that you could also be eating more fruits and vegetables in place of sugary snacks. But, are you even doing the first simple steps of eating less and exercising more?

For now, just do these two easy modifications in your life consistently and you'll begin to see and feel a change in your body. It won't even cost you money. For most folks it'll save you money! You'll spend less money on food by eating less and then workout at home for free by doing some bodyweight exercises like squats, push-ups, crunches and jumping jacks. If you do have some additional equipment like a treadmill or free weights it will make it even easier.

*Want quick and efficient workouts
you can do in 30 minutes or less?

Then, check out www.xpressworkouts.com!

Robert Garza
Certified Personal Trainer
www.xpressworkouts.com