FREE One-Week Bootcamp Class Trial - Hurry and Reserve Your Spot Now!

Beyond Fitness friends,

If you have a pair of "skinny" jeans or a sexy outfit in your closet just collecting dust... if you are getting frustrated with your results as of late or are just getting bored with your routine and need an exciting and fun change of pace.. then, please listen closely.

I wanted to tell you first that one of our trainers, Angel Santiago, and Beyond Fitness just teamed up with this amazing concept called Fit Body Boot Camp and we're holding it right here in our facility.

Bootcamps are really the hottest trend right now when it comes to losing weight, looking toned, and feeling strong. This Fit Body Boot Camp is by far the BEST BOOT CAMP OUT THERE for both men & women - which is exactly why we are letting you know about it first!

But we told them that they had to do something VERY SPECIAL for our Blog followers so they agreed to let a LIMITED number of you try it totally FREE for 1 week to see how much stronger and more toned you can get.

Also, you can secure your spot as one of the first 21 people who get an incredible deal which you can sign up immediately for right on the website. You can check it out at http://www.deerfieldfitbodybootcamp.com/

The Fit Body Boot Camp classes are going to starting Monday, June 22nd. We'll be having hour-long classes starting at 5:30AM & 9:00AM Monday-Friday and Saturdays at 8:00AM.

If you are ready to schedule up your first Fit Body Boot Camp session right now, just call us up and asks us about the Fit Body Boot Camp at (773) 599-6944.

See you soon,

Robert Garza, Beyond Fitness

PS - Again, the official start date for these Fit Body Boot Camps is Monday, June 22nd. Classes will start right away at 5:30AM & 9:00AM Monday-Friday and Saturdays at 8:00AM.

Beyond Fitness Training Studio

151 S. Pfingsten, Suites V/W

Deerfield, IL 60015

(by corner of Lake Cook Rd & Pfinsgten Rd.)

*We serve both the Cook County and Lake County areas

Dumbest "Slimming" Snack Advice Ever!

It's no wonder people are so overweight. It's no wonder people don't have the flat stomach they crave.

With TV commercials as misleading as they are it's really no shock whatsoever.

You're inundated with crummy information and myths every time you turn on the TV.

A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.

One woman looked worried she was going to ruin her "diet" because of the temptation and decided to "fill up" on a Rice Puff product.

Come on. You're smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.

For one thing, you need to expect these situations to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.

Second, that means you need to plan meals so you aren't completely starving when someone brings cupcakes to your office or something.

You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.

Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.

Prograde Cravers are just what the fitness pro ordered.

Check them out here: http://beyondfitness.getprograde.com/cravers

Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.

They even come in three flavors. Personally, I love the Almond Butter flavor the best.

Anyway, don't buy the hype on TV. You know better than that.

Yours in health,

Robert Garza, CPT, IYCA, RTS

PS - It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is: 012009

- The website is http://beyondfitness.getprograde.com

- If you want to check out Prograde Cravers right away go here: http://beyondfitness.getprograde.com/cravers

An Early Thanksgiving Feast!

As some of you probably already know, there's only one nutrition company I believe has your best interests at heart. And when I heard they were having a rather unusual sale for Thanksgiving I had to tell you about it.

You see, http://beyondfitness.getprograde.com/ has two big reasons to be thankful this week.

1- They have completely revamped their website. It really is cool and it makes ordering SO much simpler.

2- They have just released their brand new Anti-oxidant formula - Prograde Longevity.

Oh, and the interesting part is it's an 11% off everything sale. Here are some other details I want to make sure you know about:

- Again, you receive 11% off all Prograde products.

- It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.

- Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code your clients will need at checkout is:

thanks

(Yes, it all needs to be in lower case.)

- In case you missed it, the website is http://beyondfitness.getprograde.com/

Oh, and you should definitely check out Prograde LEAN - that's my favorite Prograde product. It's a great shake to have if you're not a breakfast eater or as a meal replacement if you don't have time to make meals. I've been using it with pretty amazing results.

Yours in health,

Robert Garza, CPT, IYCA, RTS

Beyond Fitness Performance Centers, Inc.

PS- Remember, this Thanksgiving celebration ends this Friday, so be sure to order right away and take advantage of these BIG savings. (http://beyondfitness.getprograde.com/).

Get fit during the holidays for less than $20!

Huge "Holiday Survival" Special!

Now until December 20^th our Xpress Workouts one-year membership is only $19.95!

Why would I do this? Because, I am in the festive mood. Besides, with the economy as bad as it is who can afford a gym membership let alone a personal trainer?

So, in my commitment to have as many people as I can survive the holidays and all that food I am offering my Xpress Workouts membership site with tons of quick and effective workout programs for only $19.95. That’s $67 off our regular fee!

We have numerous categories to choose your daily workouts like fat burning, muscle building, functional training and sports training. We also offer specialty categories such as workouts for bride & grooms soon to get married, our very popular 300 workouts, and our incredible Tabata workouts where you can really get great results with only 4 minute workout routines!

You’ll also gain access to our library of health, fitness and nutrition articles. And, of course you’ll still receive our bonus E-books, Burn The Fat, Feed The Muscle, the #1 best-selling diet E-book on the Internet (as rated by clickbank.com) by Tom Venuto, and, “The Perfect Rep,” by Will Brink, creator of Brink's Bodybuilding System.

But, you have to ACT NOW because you only have a few weeks before the price goes back up. Go HERE to the Xpress Workouts site and see for yourself. Feel free to navigate through the site but you won’t have access to the actual workouts or articles until after you join.

It’s a small investment for great results! www.xpressworkouts.com

Robert Garza, CPT, IYCA

Xpress Workouts Creator

How to Stay Fit When Finances Are Low?

With the economy the way it’s been how the heck do you afford to join a gym let alone pay the monthly fees? And, what about hiring a personal trainer – or, continuing with your personal trainer if you have one? Well, here is an option that may work for you to stay fit through the financial mess of this country.

Why not workout at home with Xpress Workouts? Xpress workouts offers numerous workout routines that can take anywhere from 4 minutes to 30 minutes to complete.

Whether you are a beginner or advanced athlete we have an Xpress Workout created for you. For a mere $47 for one full year you’ll gain access to workout routines of various levels of ability (beginner, intermediate, advanced) and with various categories (fat loss, muscle building, athletics, cardiovascular).

We have tons of resources as well with our library of fitness and nutrition articles. Need exercise equipment? We have that too and at incredibly low prices that are cheaper than most sports stores.

What about motivation to help you workout on your own? We’ve got an answer for that too! It’s called, Workout Muse.

Workout Muse offers downloadable music you listen to while working out. Not only is the music great but you get an additional benefit no other music offers exercise enthusiasts – a systematic voice countdown while working out.

No more counting reps or looking at your watch to time your workouts. Each song with Workout Muse automatically offers a voice overlay that tells you when to begin, when you’re halfway done, and when to stop each exercise – all while the music is playing.

You can choose from several times workouts:
1) Continuous Work
2) Tabatas- 20 sec on / 10 sec. recovery
3) 40-20 Supersets
4) 30-60-90 Tri-set Mixer
5) 30-30 and 60-60 Interval COMBO Workouts
6) 50-10 Five Exercise Circuit

For some workout demos and more information go to: www.WorkoutMuse.com or click this link: http://xpress62.workoutmus.hop.clickbank.net/?tid=DALLAS24

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

See Fitness Seminars Live Online

What is FitcomXpo?

Thanks to breakthrough technology and the ability of the Internet to bring us all together, you can now attend the world's largest fitness industry event -- all from the comfort of your own home.

That's right.

No traveling.

No expensive plane rides or airport headaches.

No taxis or car rentals.

No overpriced hotel food.

How does FitcomXpo work?

Using the latest technology, you'll be able to follow along LIVE with each presentation. You can either listen over the phone or watch it streaming over the Internet.

There's no special downloads. Just login to your account here and you'll be taken to the special page to listen live.

Plus, you'll be able to ask questions directly to the presenters too!

You'll have all the handouts ahead of time and if a presenter wants to show you a demonstration, you can see it via video on the site.

It will be just like attending an event in person, except you can follow along in your pajamas!

How much to attend FitcomXpo?

If you wanted to attend an event like this in person -- you'd shell out around $300 for registration, $280 for 2 nights at the hotel, another $350 for airfare plus $200 more for meals.

When all is said and done, you're looking at well over $1,000.00.

FitcomXpo is all delivered online you are going to save. Big Time!

Why?

Because we don't have to pay for hotel space and we are saving thousands of dollars by not flying speakers in from all over the globe. Plus just by not printing out 10,000 handouts, we're saving $30,000 right there.

So you are going to have the biggest and best fitness industry event delivered to you on a silver platter for just $199.

50% OFF Early Bird Registration

When you register right now, you will save 50% off your registration fee. So you'll be able to attend EVERY session for just $99.

Special Bonus: 3 More Months of VIP Access!

And to make it impossible for you to say no, I'm going to sweeten the deal. When you register today, you'll have unlimited access to all the sessions and networking forums for 3 extra months.

So you can take your time and listen to the sessions over and over again to get all those nuggets of wisdom.

You get everything: unlimited VIP access to EVERY session, all the networking forums, online video demonstrations, downloadable handouts, live chat rooms, interaction with speakers and so much more for just $99.

Reserve your spot at 1/2 off right now below:

FitcomXpo

Robert Garza, CPT, RTS

Get Your FREE 300 Workout Program!

By Sampling Our Free 7 day Trial Membership
at Xpress Workouts You Also Gain Access to Our 300 Workouts!

As my way of “giving” during the Thanksgiving holiday I am offering a 7 day FREE trial membership to my Xpress Workouts website. This also gains you access to our 300 Workout section! But act now because this free offer only runs from Thanksgiving Day through December 1st.

All you have to do is go over to www.xpressworkouts.com and go to the "Member Login" page. Once there, fill out the "sign-up" form in the second box (below the login box). Once approved, you will get 7 full days to use the site for free - which includes all the workouts including our 300 Workouts, nutrition tips, and fitness articles within our Xpress Workouts website.

*And, don't worry; this isn't one of those sites where you enroll with a credit card and after a week you have to cancel or be charged.

Holiday Bonus!!!

The very next day after the trial offer ends (December 2^nd) I will give away a FREE one-year membership to one lucky person! The winner will be posted on our Xpress Workouts website and Xpress Workouts Blog. *If the winner is someone who joined during the trial offer they will have their membership fee reimbursed.

ENROLL NOW for your trial membership because this offer ends on December 1, 2007.

Special Note for all current Xpress Workouts Members:
On December 1, 2007, I will have a separate drawing for all my current Xpress Workouts members that have enrolled before November 22, 2007. The prize for our current Xpress Workouts members is a free online personal training program from me personally!

Have a Happy & Healthy Holiday season!

Robert Garza, CPT, RTS

www.xpressworkouts.com

3 Ways to Eliminate Man Boobs

The 300 Workout for
Getting Rid of Those Man Boobs!

Man Boobs are a term for fat that has accumulated around the chest area of a man creating the look of female breasts – and saggy ones at that – on a male body.

Most all men can get this look after gaining some unwanted fat pounds. However, a good portion of men who have previously worked out or have had a good amount of muscularity seem to get this look more often. That is because they once had firm chest muscles that have now atrophied (shrunk) and have become flaccid creating more of a “sagging” chest look, hence, man-boobs.

In either case, there are a few steps you can take to naturally diminish or totally rid yourself of this unsightly look. You’ll look and feel much better about yourself after a few weeks effort.

First, let’s differentiate between having excess fat around the chest area and another condition known as, gynocomastia. Gynocomastia is a more serious condition of having fat deposits grow around the chest’s nipple area and is usually caused from athletes that have taken anabolic steroids. This is a more permanent condition that requires surgery to remove the breast tissue that has formed. What we’re addressing here is the common condition of having man-boobs from simply being overweight.

There are three main areas you need to focus on, 1) having healthier eating habits, 2) exercising strategically to tighten up your chest area, and 3) do interval cardio training to burn off excess fat.

1) Eating Healthier means to eat a balanced diet of plants, fish and animal protein. It also means to eat more vegetables and fruits. Your carbohydrates should be coming from more natural sources, not refined sugars. Moderation is your best approach when it comes to eating habits.

2) Strategic exercise for reducing man-boobs is to include exercises that focus on targeting the three divisions of your pectoralis major (chest) muscles. You have an upper region that attach into your collarbones and upper sternum. There’s a middle region that attach along your sternum, and then a lower division that attaches into your lower sternum and ribs. All three divisions run in a fan shape that narrows into an attachment on the inside of your upper arm. I’ll list a few of the chest exercises to target these areas later in this article.

3) Interval training is an excellent method of cardiovascular training that will burn calories (and fat) quickly by involving bouts of low intensity mixed with bouts of high intensity. For example, you begin with a fast walk for about 2 minutes and then quickly build up into a full sprint for about 30-45 seconds. You then reduce speed back to a fast walking pace. You interchange these two paces of walking for 2 minutes followed by 45 seconds of sprinting about six times.

CLICK HERE for an example of a 300 Workout routine with moving animation pictures that will help reduce and even rid you of unsightly man-boobs and create a chest like a plate of armor.

How to Lose Fat During the Holidays

With holidays such as Thanksgiving, Hanukkah, Christmas and New Years’ coming up fast we all should be preparing our bodies ahead of time to prepare for the onslaught of foods coming our way. Therefore, the key to stay lean – or, even shed a few pounds during the holidays – is to plan and act ahead of time.

I am not suggesting you totally banish all holiday foods, but rather, choose to moderate your food intake and plan your workout accordingly.

Why suffer and watch others eat heartily at Thanksgiving dinner while you eat sparingly and then blow your diet on some insignificant Tuesday? I say eat that Thanksgiving meal but be careful with your eating habits the weeks before and the weeks following up to the next winter holiday.

As for your workouts, do them short, intense, and with a strategic purpose. By that I mean to choose full body movements and use full range of motion with each exercise. This will burn more calories, strengthen your muscles functionally, and save you valuable time.

Here are a few workouts for beginner, intermediate, and advanced exercisers:

Beginner Holiday Fat Loss Circuit

20 Jumping Jacks
20 Bodyweight Squats
15 Kneeling Push-ups
20 Mountain Climbers

*Repeat 2-3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 2 circuits = 150 reps, 3 circuits = 225 reps.

Intermediate Holiday Fat Loss Circuit

20 Mountain Climbers
20 Push-ups
20 Stationary Lunges (20 each leg)
40 Shadow boxing (40 each arm punches)

*Repeat 3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 3 circuits = 300 reps.

Advanced Holiday Fat Loss Circuit

20 Mountain Climbers
20 push-ups
20 Front Step Lunges
20 Jumping Jacks
10 Clapping Push-ups
10 Squat Jumps

*Repeat 3 times resting 20 seconds between exercises and 60-90 seconds between each circuit. 3 circuits = 300 reps.

Here's the Fastest Way to Burn off Belly Fat

According to Australian fat loss expert, Professor Steve Boucher, "High intensity intermittent exercise (i.e. intervals) may result in greater fat loss in the abdomen."

Basically, intervals burn stomach fat FIRST, over all other sources of fat on the body. Nothing else, not crunches, nor cardio has ever been shown to result in stomach fat spot reduction. The best news is that this type of exercise takes less than 20 minutes to complete!

Other research finds that for fat loss the best kind of interval training is the 45 second burst. That is, you do 60-90 seconds of a low intensity cardiovascular activity (like fast walking or a slow jog) followed immediately by 45 seconds of a high intensity burst, like a sprint. You do this interval exchange about 6 times.

If you are a beginner or new to this type of training you might do 60-120 seconds of a low intensity activity followed by only a 30 second burst of high intensity. This will first acclimate yourself to this more demanding type of workout. However, you'll still find the results astonishing!

It's harder to do interval training on a machine like a treadmill because you have to wait for it to slow down and gradually pick up speed. But, go ahead and use a machine if there happens to be inclement weather outside.

You can even do bodyweight interval training for fat loss in the belly area. Just like with the walk/sprint mode you can do a hig/low intensity bodyweight circuit. Here is an example:

Start by doing a dynamic warm up:

Standing high knee drill
Standing Butt kicks

Then, the bodyweight circuit:

Squats (15 reps)
Standing calf raises (15 reps)
Jump Squats (10 reps)
Push-ups (15 reps)
Triceps dips (15 reps)
Burpees (10 reps)

Repeat this circuit 3 times with 20 seconds rest between the exercises and 60 seconds rest between the circuits.

For more exercises designed to burn body fat and belly fat go to: www.xpressworkouts.com.

How to Rapidly Increase Your Exercise Capacity

Public health guidelines suggest 30-60 minutes of moderate-intensity exercise on most days of the week. However, despite overwhelming scientific evidence that regular activity is effective in the prevention of chronic diseases and premature death, most adults fail to meet even the minimum physical activity requirement.

Countless studies have shown that the most commonly cited reason for not exercising is a “lack of time” (Godin et al., 1994). This finding is universal; regardless of age, ethnicity, sex, or health status, people report lack of time is the primary reason for their failure to exercise on a regular basis.

Given that lack of time is such a common barrier to exercise participation is why I developed our Xpress Workouts program.

I recently read a study on the Gatorade Sports Science Institute (GSSI) website by Martin J. Gibala, PhD. on “High Intensity Interval Training (HIT): New Insights.” It reads,

“...From a practical perspective, one of the most striking findings from our recent studies was the dramatic improvement in exercise performance during tasks that rely mainly on aerobic energy metabolism, despite the very low training volume (Burgomaster et al., 2005; 2006; 2007; Gibala et al., 2006). In our initial study (Burgomaster et al., 2005) subject doubled the length of time that exercise could be maintained at a fixed submaximal workload - ~26 min to 51 min during cycling at 80% of pre-training VO2peak – after only six HIT sessions!”

Click here to read the full report

Once again more positive evidence mounts for high intensity short duration exercise such as with our 300 Workout program exclusive at our sister site, Xpress Workouts.

Robert Garza CPT, RTS

The 300 Workout for Everyday People

The Xpress Workouts 300 workout program is featured in our local Daily Herald. I was excited to take a couple of my best clients through the 300 Workout while journalist Robert McCoppin wrote a piece on it for his paper. Here is an excerpt:

"...The exercises are designed to work the body from one end to the other. They use primitive tools like medicine balls and body weight, and compound movements to involve more than one set of muscles, rather than using a machine to isolate one muscle at a time.

This type of training is a variation of what exercise geeks call peripheral heart action, a high-intensity form of circuit training. Instead of doing three sets at a time on each body part, participants go from one exercise to the next, promoting overall circulation.

The beauty of such a workout, personal trainer Robert Garza said, is that it combines cardiovascular exercise with resistance training, so you're gaining muscle at the same time you're burning calories and improving endurance.

Instead of just looking muscular, you should end up with "usable" strength and fitness that also looks ripped.

Best of all, you can get a more intense workout in a shorter amount of time."

Click Here to read the full article in the Daily Herald with additional photos.

Robert Garza, CPT, RTS

300 Workouts Now Available at www.XpressWorkouts.com

Our 300 Workouts are now available in our Xpress Workouts website! Xpress Workouts features results-driven exercise programs that will take you 30 minutes or less to complete. We have several categories to choose from such as home workouts, functional training, mass building, fat burning, and our 300 Workouts! So, with along with our 300 Workout programs you also gain access to all our workouts in the other fitness categories.

I was going to make several separate websites for each category but decided to consolidate them all within one site. This saves money for everyone since they get all workout categories for one low price instead of paying for each individual site.

But, we still offer you the option of purchasing individual workout programs by going to our Pre-Packaged site.

Visit our Xpress Workouts site to see all that we have to offer you!

The Magic of 300

What’s so magical about 300 Repetitions?

While there is nothing magical about the number 300 there is magic in what you can do with it when it comes to your workout routine.

Certainly, you can do 10 exercises for 3 sets of 10 repetitions and get a 300 repetition total. But, like a standard recipe it’s only a generalization that fitness enthusiasts have been doing for years. If it so happens to match their specific goal they’ll get a positive result. More often than not it doesn’t.

How and what you do with your 300 repetitions in a workout is what gets you to your goal with a positive result. The choice of exercise, the ratio of repetitions, the form you use, the range of motion, the speed of the repetition and the rest periods between exercises all have an effect on your result. Choose the wrong combination and it’ll take you longer to reach your goal or not reach it at all.

In our 300 workouts we devise the workout based on the goal you wish to attain. We then strategically design the workout to have you reach that goal. In other words, we take that standard recipe and add spice and flavor to have it match your specific taste; in this case, your goal.

For example, if you desire to get lean and develop a fit body that can handle many physical tasks your workout has to prepare you for that goal. You’d have to choose exercises that focus on full range of movement and that hit muscle groups at a time rather than isolating one muscle. Your repetitions may vary anywhere between 8-25 repetitions dependent upon the exercise and movement.

If you desire a more muscular build that also can perform in weekend sports you’d need to make adjustments for that goal. Your exercises may now include heavier free weight exercises with lower repetitions and longer rest periods. Specific exercises which require core stability using multiple muscle groups would also need to be incorporated for an athletic and functional capacity.

So, you see, it’s not just 300 repetitions – its how and what you do with those 300 repetitions that works magic for you.

Robert Garza, CPT, RTS

www.xpressworkouts.com

The Fitness Transformer Workout

The Fitness Transformer Workout
Using the ‘300’ Workout System

The premise behind the transformer workout is to be able to transform your everyday body into one that can perform at an optimal level.

As most of us already know, the toy Transformer is a robot that is able to "transform," or reconstruct itself, into a common and innocuous form, such as a car, an aircraft, a device, or an animal. The tagline “More Than Meets the Eye” reflects this ability.

Is your body slowly ‘transforming’ into a Gumby toy?

Your goal as a Fitness Transformer is to transform your everyday body into one that can perform in variety of functional capacities. You accomplish this by doing a series of strategic exercises designed to have you transform yourself into a lean and mean functional machine.

How to do this type of workout is that you take a basic exercise and then follow it with an exercise that has a similar movement pattern but which requires you to use a more explosive force.

In the example below the routine has you first do a regular (or modified) push-up and then follow it with a more dynamic or plyometric push-up where your hands actually come off the floor at the top of the push up. This requires that you generate more force and effort to accomplish this exercise.

1. Push-ups (15 reps)
2. Plyo-push-ups (10 reps)
3. Dumbbell pullover (15 reps)
4. Medicine ball slams (10 reps)
5. Shoulder press (15 reps)
6. Shoulder push press (10 reps)
7. Bodyweight squats (15 reps)
8. Bodyweight squat jumps (10 reps)

Click here to see a demonstrated version of this workout using moving animation.

Complete 3 circuits (i.e. going through exercises 1-8 and then repeating the sequence) and you’ll complete your 300 repetition body transforming workout.

*Comments:

1. For your base exercises (#’s 1,3,5,& 7) use a light weight - since it’s basically used to prepare you for the following explosive exercise.

2. You may want to do your base push-up in a modified kneeling position as not to tire your muscles too much for the explosive follow-up exercise.

3. Rest 30-45 seconds between each exercise and a full 2-3 minutes between each circuit.