BURN MORE FAT DOING LESS CARDIO WITH INTERVAL TRAINING

BEST CARDIO WORKOUT FOR FAT LOSS

There is nothing more frustrating than watching countless people at the gym wasting their time doing 45-60 minutes of cardio on the treadmill, elliptical, stationary bike or stair climber.


It’s amazing how many people think they are actually burning fat and calories by doing something that is so ineffective. Let me start by letting you know that there is a way ou can achieve 9x more effective at burning fat results by changing up your cardio and intensity.

The key is doing a workout that allows you to burn calories and fat hours after you have finished.

Imagine being able to burn fat 36 hours after your workout by cutting your cardio workout in half?

Well you can by using the HIIT or High Intensity Interval Training method. This method of training, when done correctly, produces what is called EPOC (Excess Post Workout Oxygen Consumption) which oxygen (EPOC) used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervations and anabolism.






FUNK INTERVAL CARDIO WORKOUT


During our training, Angela and I would do the following workout on our cardio and conditioning days which was twice per week. We still had to do the regular runs 5-6 times per week, but these were the interval training days.


Warm Up

3-5 km runs on the treadmill

10 rounds of interval training on the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
Repeat 5 more times for 10 total

Stretch

Add this workout two times per week when you are training for a fight or three times a week if you want to burn fat and lose weight

Below I have posted the “7 Signs You Are Doing Too Much Cardio” or useless anyway, so check out if you qualify



THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO

I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.



My friend Craig Ballantyne of http://www.turbulencetraining.com/ couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"

You know you wasting your time doing too much useless cardio when:

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#4 - You hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favourite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

Funk

FUNK'S GET RIPPED AND LOSE WEIGHT NUTRITION PLAN

FUNK'S SAMPLE NUTRITION PLAN TO LOSE WEIGHT

In the quest to lose weight, get ripped, make weight for a fight or lean out, nutrition is 75% to reaching that goal. Don’t get me wrong, the more metabolic resistance training you do, the healthier your heart will be, your bones will be stronger, you will burn way more fat and you will actually have muscles.


So, during my training for my Muay Thai fight, I thought I would shoot this video of a typical nutrition day for me, but also wanted to show you that for under $31.00 per day, you can eat incredibly healthy.

This video is RAW, but I am sure you will get the picture. If you are an active male or female that trains with high intensity then you will have NO PROBLEM getting ripped and losing weight with a typical nutrition day as I show you.

Believe me it works, I actually went from 196lbs-178lbs in just over 7 weeks and maintained muscularity and strength…I was ripped! The healthy nutrition fuelled my workouts and training but also helped me to recover as well.

In this post, you get a sample 3 day meal plan, I have giving you my nutrition strategies and what NOT to eat so check it out!







SAMPLE 3 DAY GET RIPPED NUTRITION PLAN


• AFTER EACH TRAINING SESSION I HAVE A PROTIEN SMOOTHIE

• DRINK WATER WITH EVER MEAL AND IN BETWEEN



DAY 1

MEAL 1 OATMEAL AND PROTIEN POWDER WITH FRUIT

MEAL 2 EGG WHITES AND EGG NOODLES (MIXED) - CHEESE

MEAL 3 CHICKEN AND SALAD

MEAL 4 LIBERTE GREEK YOGURT WITH FRUIT AND ALMONDS

MEAL 5 RICE AND CHICKEN WITH VEGGIES

MEAL 6 COTTAGE CHEESE and STRAWBERRIES



DAY 2

MEAL 1 ENGLISH MUFFINS WITH EGG WHITES AND CREAM CHEESE - TOMATOES

MEAL 2 VEGGIE PLATE WITH 3 CABALSO SAUSAGE SLICES

MEAL 3 TURKEY SANDWHICH

MEAL 4 FRUIT PLATE WITH PROTEIN POWDER

MEAL 5 POTATO (SWEET POTATO) SPINACH SALAD

MEAL 6 LIBERTE GREEK YOGURT WITH ALMONDS AND BANANA



DAY 3

MEAL 1 PROTEIN SMOOTHIE - MADE WITH WATER MIXED WITH FRUIT

MEAL 2 RICE AND EGG WHITES

MEAL 3 PASTA WITH RED SUACE AND BROCOLLI

MEAL 4 TUNA WITH RED KIDNEY BEANS

MEAL 5 LEAN RED MEAT - SWEET POTATO - VEGGIES

MEAL 6 PROTEIN POWDER MIXED WITH WATER - CHOCOLATE




FUNK’S NUTRITION STRATEGIES

There are so many different diets out there that ell you so many things. They try to complicate it for you, Low carb, low fat, high protein, high fibre, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters when in fact it is very easy once you understand it.

They key to nutrition is to “Keep it Simple”. Eat clean, raw, real healthy foods as much as possible. More vegetable, fruits, lean meat and fish, quality fats, grains and drink the hell out of water!

Obviously if you are a women you are serving size will be much smaller. Even my Fiancé Angela would eat like this and she is as fit as a fiddle.

This is NOT a nutrition sample for a man or woman who does not work out or is not highly active.

So how does it work, or what are the rules…I can simplify it by giving you Funk’s Nutrition Commandments



FUNK’S 10 NUTRITION STRATEGIES

1. Every meal must have PROTEIN and CARB!

2. EAT A MEAL AFTER YOU TRAIN - You must eat a meal within an hour after your training

3. PROTEIN SHAKE - Try to get protein shake/smoothie immediately after training

4. PREPARE YOUR MEALS – You have to have food ready to eat at all times, especially if you are on the road, bring food with you.

5. DRINK WATER with all meals, in between and during training

6. Eat as much REAL FOODS as possible – eat real fruits, veggies, lean meats, grains and healthy fats

7. EAT EVERY 3 HOURS – Try to eat every 3 hours. Don’t be afraid to add another small healthy meal/snack if you feel like you have no energy or if you have a long day.

8. EAT YOUR CARBS - Carbs gives you energy, so you need to use them to get you through your workouts – don’t be afraid of carbs but make sure you earn them!

9. DO NOT STARVE - When you starve your body will hold onto every last bit of fat so that it is protected – It’s the opposite of what you want

10. GIVE YOURSELF A CHEAT DAY - Give yourself one day each week to eat what you want – ONLY ONE DAY! The rest of the week, EAT CLEAN!



WHAT NOT TO EAT LIST IF YOU WANT TO LOSE WEIGHT, GET RIPPED OR CUT TO MAKE WEIGHT

Foods and Drinks you MUST stay away from if you want to lose weight

1. Soda, Diet Sodas and Fruit Juices (tons of sugar and lots of empty calories)

2. Processed Foods

3. Packaged or Frozen Foods

4. Alcohol (empty calories and usually leads to bad food choices when drinking)

5. Sugar

6. Fast Food (McDonalds)

7. Creamy salad dressings (Ranch, 1000 Island, etc.)

8. Muffins

Cut all these foods out of your nutrition plan and diet and you will forever be FREE of FAT!

 

HOW I LOST 25 LBS, GOT RIPPED AND MAINTAINED IT!

Do You Want to Lose Weight

DO NOT pollute your body with processed foods, packaged foods; take out like McDonald's, junk food, soda/pop, alcohol and frozen microwave meals.

I actually use the Lean Body Cookbook to help keep me lean and ripped

If you love food AND you love losing fat, you absolutely must get this recipe book here:

The Lean Body Cookbook <= 207 delicious recipes to help you get lean.

It's the biggest and best healthy lean body cookbook I've ever seen.

Plus, you get lean body meal plans for fat loss to help you get the body you want without living on boiled chicken and broccoli every day. Get ready to eat delicious food while losing fat.

DOWNLOAD THIS LEAN BODY COOKBOOK PACKAGE CLICK HERE

CLICK HERE TO ORDER

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS

Part 3 of my Funk 50 for Abs Workout Series is guaranteed to flatten your stomach, reduce the risk of lower back pain and improve your day to day life activities.

CORE CRUSHERS WORKOUT
300 Push Up (Plank into Push Up) – 10 reps
Belly Blasters – 10 reps
Pushup Superman w/ Alternating Arms –10 reps each leg/arm
Funky Plank w/Alternating Knee to Opposite Elbows - 10 reps each knee
Hold the Bridge (Bridge/Hip Raises) – 10 reps

FLATTEN YOUR STOMACH WITH CORE CRUSHERS

Having sway back and scoliosis, I created the Funk’s Core Crushers to help strengthen my lower back as well as increase my performance playing beach volleyball. My results were stellar. So stellar; I started to incorporate it with my clients and during my fitness bootcamps and have seen stellar results.

When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transverses abdominis (TVA), the muscles of the pelvic floor, the lats and the oblique, just to name a few.

These muscles are where movement originates and it's also the source of our stability. Whether you're running, lifting weights or picking up your child, these 'core' muscles help keep your body stable and balanced.

Strengthen the core may take a while to develop, but in the long run the benefits are endless.

The nice thing about the Core Crushers is that you can do them during commercials while watching TV.

Add this workout to the Funk 50 part 1 and Funk 50 part 2 each week with a healthy diet and cardio.

I guarantee that you will see results as fast as 3 weeks.

BENEFITS OF THE CORE CRUSHERS
Flatten your Abs
Better Flexibility
Reduced Lower Back Pain
Increase Physical Strength
Improve Balance
Better Athletic Performance
Perform Daily Life Activities with Ease

ENROLL FOR FUNK ROBERTS BOOTCAMP TODAY

5 Fat Burning Tips for Weight Loss

5 Fat Burning Tips for Weight Loss

When it comes to burning fat, it can be a dicey issue. There are so many ways and aids, but not all work for everyone because we all respond different. There are some groups who have great results and respond well to a nutrition plan or training and there are others that have a different fat burning threshold.

Here are 5 fat loss tips that are general and regardless of your degree of burn, you should respond if you are consistent and patient. Remember, Don’t Rush the Beat!

1. Portion control and what does it mean?

I don’t believe in portion control to the effect of limiting the amount of food so that you are hungry. I do agree that you do not want to push yourself to the point of moaning and unzipping.

Control portions by having reasonable helpings of foods which are not threatening to your goals. Do have 6+ small meals per day - THAT is what controlling your portions is, but do not limit yourself to less than 3 meals per day or to having very low calories.

Your metabolism needs to be fired up to burn fat and eating every 2-3 hours will do this in the optimal way. Go big on dark leafy greens, large portions of this are great, fill up on fibre and you won’t feel hungry.

The protein should be lean and will aid in appetite control so that your starchy carb doesn’t have to be a large portion. Do eat good fats in moderate portions, going too low or too high is adverse to your goals.

2. Go dark green.

As I mentioned in tip 1, go for the broccoli, green beans, and collard or mustard greens for half of your carb intake. Then you can have orange veggies, legumes, and some higher protein grains such as oats. All these foods are considered whole foods, easy to prepare, fast to cook and perfect for burning fat.

3. Do cardio after your weight session.

You don’t get into your fat burning zone for about 15-20 minutes, so if you do the weights beforehand you will get into fat burning a bit sooner making your cardio more efficient and effective. There is also the roundabout way by doing anaerobic type cardio such as intervals or HIT training.

4. Avoid starchy Carbs in the evening.

Your bodies works better assimilating proteins at the end of day and while sleeping so go for lean proteins and the leafy green veggies for the carbs. Casein is also said to work best at night but not all dairy has this so watch for which do and go for lower fat options or get the powder. This is also a sleep aid for some people.

5, Resistance training

Cardio and diet alone is not enough. In order to burn more calories naturally you want to build muscle. Not to say you need to build very obvious muscle if you do not wish to, and that is not so easy even if you try! Muscle needs fuel too so by enhancing your lean muscle mass to some degree will also aid in fat burning in a huge way.

Funk Roberts

excerpts from Shapefit

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Bicep Curl Blahs? Get Results - With Kettlebells

Kettlebells 101

Kettlebells are a weighted cannon ball with a handle that delivers an all in one strength and cardio workout. Kettlebells work the entire body with each movement. Exercise converts use them as the latest fitness tool to achieve the core, functional strength and fat burning that has eluded them in other workout programs. A typical 45 minute kettlebell workout can burn up to 1200 calories.

Kettlebell workouts strengthen the body as a whole unit by using multiple muscle groups in each exercise. Foundation kettlebell exercises like the swing, clean, and press, engage the legs, butt, hips, abdominals, back and arms.

Most people who use the kettlebell are sick of the traditional gym's same old boring workouts that don't produce results. Others use kettlebell program because of prior injuries that prevent them from participating in traditional weight-lifting. Those who prefer to workout at home can benefit from kettlebells and have a complete home gym.

Using cast iron weights ranging from nine to 88 pounds, kettlebells workouts deliver fast results - in about half the time of a traditional weight-lifting regimen while using about a quarter of the weight requirements. A 45- minute session can burn up to 1200 calories. Kettlebell exercise routines are for males and females of all ages, focusing on building functional strength by conditioning muscles that are used in everyday activities while delivering a complete cardio workout. The result is increased stamina and strength without the bulky muscles typical of traditional weight lifting.

Women typically begin with a 10 pound kettlebell and men start with a 20 pound kettlebell. Movements use your whole body to move the weight, so in relation to your body weight the beginning weights are not as heavy as they sound.Most people who try the workout get addicted to it. I know I have. Nothing you do in the gym even comes close to the high-octane cardio and strength workouts kettlebells deliver.

If you are looking for a great Workout try Ryan Shanahan's Kettlebell Workout DVD at http://www.energyflow.tv/store/index.html#anchor

Funk Roberts
Don’t Rush the Beat!