“I am my own experiment. I am my own work of art” – Madonna

“Backs are to lifters what biceps are to bodybuilders.” – Randell J Strossen Ph.D

In the workout world your backside is called your Posterior Chain!  It’s all the muscles from the base of your skull to your Achilles tendons.

I am going to teach you a key exercise to build the perfect ass a.k.a “glutes” and lose dramatic amounts of fat.

This will maximum strength and sex appeal in minimal time, the posterior chain is where you should focus.

Exercise move:  Kettlebell Swing

When starting out use a 26 pound KB, then move up to 35#, then 44#, then 53#

Your goal is to do 75 consecutive repetitions at one time.  In the beginning break it down into 3-4 sets with a 60 second rest period, until you reach 75 reps.

It will test your cardiovascular conditioning, my suggestion ditch the treadmill or elliptical trainer for a month.

Workout #1
Work up to 75 reps, two times a week, such as Monday and Friday.

Workout #2
Tabata KB – Have a partner time you for 20 seconds on and 10 seconds rest for 8 rounds, which is a 4 minute workout. It’s fairly tough so make sure you’re proficient in the move first.

Here are a few guidelines:

• Stand with your feet 6-12 inches outside of your shoulders width on either side, each foot pointed outward at 11 and 1 o’clock
• Keep your shoulders pulled back back (retracted) and down to avoid rounding your back
• The lowering movement (backswing) is a sitting-back-on a chair movement, not a squatting-down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt checks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more.

Watch this cool video:

If you have any questions let me know.

I would like to here your results.

“80% of your motivation derives from your expectations.”  -Howard Gardner

Another 5-Day Challenge for you!!

Lets stay consistent and get this one done!

If you have questions simply leave a comment below.

Click here to download workout

Chad here,

I trust you had an awesome weekend!

Another week for consistent action!

Remember … Thanksgiving doesn’t mean skip your workout!

Give many thanks to everything in your life!!

“Some people don’t do well simply because they don’t feel well” -  Jim Rohn

–> Download your workout

Rules:

Complete 50 BW Squats and Pushups each day

* Full Pushups or on knees (not timed) (make it hard!!)

Both Types of Planks:

- Hold 2 Planks for time BUT you must BEAT your first time each day!
- Go as long as you can go each time!!
EX: 1st attempt: 1:32  2nd att. 1:36

Print out this pdf file to write down your reps and times:  Click here.

Very Simple and all most anyone can do this workout.

Would like to hear your feedback.

The most common mistake or misconception is that you have to make it hurt to get the job done. This is far from the truth. In fact,”training to failure, is training to fail!”. You must get healthy from the inside out.

The last thing you want to do is build bigger biceps with the nutrition and energy you should have been using to allow your liver to detoxify your body from soda pop or garbage processed foods, or toxic tap water and the like. There is, unfortunately, a lot of ignorance today in the health and exercise industries. This can be proven by the fact that in spite of having more health and medical professionals per capita than ever in history, we have more sports and orthopedic injuries in almost every single category ever recorded in history.

When you spend all of your time and energy and money studying disease, you get exactly what you look for.

For bootcamp clients you may find this helpful. There are a number of complex hormonal variables that can influence optimal time of exercise for an individual as well.

For example, many people will find that hard exercise later in the evening (5 p.m. or later) makes it hard for them to get to sleep and they must stay up till late to wind down. Those with adrenal exhaustion often find the opposite.

This happens because once your adrenals get fatigued enough, hard exercise will kick your cortisol levels up to normal. The result for these people is that they sleep much better and feel much better exercising in the late afternoon or evening.

To learn more about nutrition, sleep and exercise, I recommend getting this book “How to Eat, Move and Be Healthy!” by Paul Chek

Click here to learn more.

Q: Should I buy weight loss supplements or powders?

A: NO!!  It takes hard work and consistency to reap the benefits, hit your goal and keep striving to do the best you can do!

As with any diet pill or fad diet the sure way to fat loss is to follow nutritional advice, get restful sleep, exercise with intensity and hormones are vital so if you’re out of balance you may need to change your lifestyle!  Yes! I said, change!

Always remember work harder on yourself than you do at your job!!  Your job pays you just enough so you stay and then you work just enough not to get fired!!  It only makes senses to work harder on yourself!!

OK!!

This Post is a key to your exercise success!!

How YOU can burn fat faster and more efficiently?

What does it take to burn more fat?

OK… follow along with me.

When we workout we use both fat and carbohydrates for energy.

Once we exercise for 1.5-2 hours our muscles get depleted of muscle glycogen (storage form of glucose) and blood glucose. This metabolic state presents a threat to the muscles since muscles like to use carbohydrates as an energy source. When they are not available, the muscles are forced to rely on fat as fuel!

According to one study (Asorino 2000) found that the highest rate of fat oxidation occurred at 75% VO2max in both running and cycling, which corresponded to subjects lactate threshold. *VO2max means how well your body uses oxygen at high intensities.

If your Max Heart Rate (MHR) achieved in your VO2max is 199 then take 75%, around 150 beats per minute (bpm) is where you would see the greatest results.

or go to this website to see 75% on the bottom chart, click here!

Try these strategies and remember consult your doctor before or go at your own pace…NO time for a big ego here!

Go Hard

Why walk or run on the treadmill for 1 hour when you can get more benefit doing Interval Training!

This is what we do at Bootcamp.

Interval Training burns lots of calories in a short amount of time and keeps your metabolic rates elevated for hours following the workout.

5-6 x 3 minutes at 95% – 100% max HR with 2-min active recovery periods.

4 x 4 minutes at 95% -100% max HR with 3-min active recovery periods

8-12 x 30 seconds fast with 1 -minute active recovery periods

Keep in mind!!

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume!

Have questions then post a comment below.

Need Help with your Core Muscles?

These are some random questions to consider…

Possible food allergy or sensitivity could be a reason.
Possible digestive issues going on. The most common are: wheat, wheat gluten and dairy.

Eliminating these foods will reduce inflammation which will correct the mind- body function.

Did you have surgery such as a C-section?

Do you have low-back pain?

Here is one thing you can do for best PCNS activation.

PCNS stands for Pelvic-Core Neuromuscular System

This is very different from the conscious pelvic-floor contraction know as the Kegel.

Ninety-nine percent of everyday function is subconscious. The PCNS must be trained to turn on automatically so that it supports the core and allows for optimal biomechanical health.

What you have to do is exhale upon exertion.

For additional strengthening, add a Pelvic core Pro exercise tool, a small round “sponge” ball or a Pilates ring.

Mini Squat With Cross-Punch

• Stand with feet neutral (shoulder width apart, feet facing forward).
• Perform mini squat and roll knees inward.
• Cross-punch in the air (alternate arms) at various levels (up, down, to the side, to the back, diagonally, etc)
• Perform with toes turned inward and with toes turned outward.
• Repeat whole series with knees rolled outward.

In addition to the Pelvicore, there are other tools available to help you successfully train and stimulate the PCNS. Here is a partial list of products:

Bodyblade
The CoreStick
Tri-Stretch
TruStretch

Stay Strong,

Chad Nelson

You need some help or have questions?