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
Friday, June 20, 2008
Tuesday, May 13, 2008
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.
Wednesday, March 26, 2008
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
Thursday, March 13, 2008
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:
FitcomXpoRobert Garza, CPT, RTS
Thursday, November 22, 2007
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.
The very next day after the trial offer ends (December 2nd) 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
Special Note for all current Xpress Workouts Members:
On
Have a Happy & Healthy
Robert Garza, CPT, RTS
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