<![CDATA[<br /><br />All Out Fitness Camp - <br />Lose Weight & Get Fit Fast! <br /> - Blog]]>Mon, 30 Aug 2010 15:54:26 -0800Weebly<![CDATA[Valerie's Secret Upper Body and Abs Workout]]>Wed, 11 Aug 2010 18:40:45 -0800http://www.alloutfitnesscamp.com/1/post/2010/08/post-title-click-and-type-to-edit.htmlPicture
Ever wonder what I personally do to stay in shape? Well, I am about to tell you... First, know that I am always looking for the fastest and easiest way to build muscles and burn fat. Like most people I have a busy schedule and don't want to spend all day working out. This is why I have created this special workout that I do on regular basis. I think it works pretty good ... you tell me!
Here is what you need to do:
  • Bench dips
  • Band Rows
  • Push-ups (optional: with hip lifts)
  • Band Biceps curls
I do 2 to 3 circuits of 20 to 30 reps of each exercises. This special sequence allows you to take a minimal amount of rest in between exercises. If you are brand new to exercise, you may want to start at 10-15 reps.

I finish each circuit with my super fast core blasting ab workout:
  • Toe touches
  • Almost straight lag crunches
  • Side to side twists with feet off the ground
Now abs are my strength and I do 100 of each with added weight (5-7 pounds) and no rest in between. I recommend you start at 20-30 reps of each and slowly move to 50.

Try it next time you are short on time and are looking to tone up your arms and flatten your belly. And don't forget to leave a comment to tell me how it went :)
]]><![CDATA[Fat Burning - Muscle Building Workout]]>Fri, 23 Apr 2010 03:49:02 -0800http://www.alloutfitnesscamp.com/1/post/2010/04/fat-burning-muscle-building-workout.htmlHere is a fat burning muscle building workout you can do ANYWHERE! The exercises are easy enough for novice people to perform, yet challenging enough when done for a longer period of time. Perform each exercise for 30s to 40s (more challenging), then rest 30s. Repeat each circuit 2 to 3 times. Defined arms, chiseled chest, tight abs, firm butt and powerful legs are on the way!
  • Lunges in place
  • Mountain Climbers
  • Crunches
  • Butt ups
  • Squats
  • T-planks
  • Cross crawls
  • Plank with leg lifts
  • Bicycle

]]><![CDATA[So, you want six pack abs?]]>Wed, 13 Jan 2010 11:45:53 -0800http://www.alloutfitnesscamp.com/1/post/2010/01/so-you-want-six-pack-abs.html You’re pumped, ready to workout! Or maybe you’ve already been spending hours working towards a flat stomach? Are you getting the results you’re after? Is your six-pack starting to show? If yes, keep on doing what you’re doing: it’s working! If not, read on because I am sure you’re wondering what your doing wrong and probably are frustrated, confused and overwhelmed with contradicting information.
There are 4 major mistakes people make when trying to achieve a sexy flat stomach. I will go over each mistake and will give you a simple solution to avoid falling into these traps.
  1. Over-reliance on cardio training: Cardio burns calories, but has little overall daily effect on your metabolism. Resistance training builds muscles and increases your metabolism for up to 48 hours after your workout. This means that you burn more calories daily when doing resistance training, which translates into greater fat loss (including around the mid-section). The best resistance training is done following the “Tabata” method, which is nothing more than interval training: intense bouts of exercise followed by short rest periods. The higher the intensity, the greater the hormonal response, the more fat you’ll burn after the workout.
  2. Starvation diet: When you dramatically reduce the amount of calories you ingest, your metabolism starts to slow down in an effort to conserve fuel. You’ll be burning fewer calories (also less fat) throughout the day. Moreover, your body will tap into muscles for fuel (as they become a readily available source of energy) and preserve the fat. The after effect of a starvation diet is detrimental because when you put weight back on, it will be in the form of fat, thus leaving you fatter than when you started. The best diet provides you with clean fuel to burn and enough protein to build muscles. Small balanced meals throughout the day are the way to go. Each meal should include complex carbs, fruits/veggies, and lean protein. Detail explanation on how to eat is depicted in my nutritional booklet.
  3. Little to no tracking method: if you’re not tracking what you eat, your workouts, and your body measurements, it makes it real hard to see where you need to make adjustments. Remember that with a tracking method comes an achievable goal. How can you get to where you’re going if you don’t know where that is? Set yourself a goal (within a certain timeframe) and do whatever it takes to achieve it. Start tracking your workouts, meals, weight, inches, mileage, mood, etc. It doesn’t have to be fancy; just grab a notepad and record everything you do to achieve a flat stomach. Review your log every 2-4 weeks and make adjustments. Once your goal is reached, set another one…
  4. Too much direct abdominal work: People still believe in “spot” reduction and that working your abs will burn the fat on top of them… That’s so wrong! In order to get six-pack abs, you need to shed the fat! Crunches burn very few calories therefore are not sufficient to get rid off your mid-section fat. Plank exercises are far more superior at revealing a six-pack as they work your abs muscles deeper (recruiting more muscle fibers) as well as engaging your legs and arm muscle for a maximum number of calories burnt. A strong core is important to carry out other exercises and to improve posture, but don’t waist your time doing hundreds of crunches if fat loss around the mid-section is your goal.
How many of these mistakes are you currently making? Go ahead, give yourself the challenge to eliminate all of the above mistakes from your fat loss plan for the next 30 days and see how much more fat you lose. Good luck!
Still need help with losing weight? Visit www.alloutfitnesscamp.com
]]><![CDATA[Proof of commitment!]]>Tue, 03 Nov 2009 01:40:02 -0800http://www.alloutfitnesscamp.com/1/post/2009/11/proof-of-commitment.htmlHuge crowd last night at fitness boot camp! It was dark and cold, but nobody seemed to mind - that's called commitment! Way to go guys! You make me so proud!]]><![CDATA[Got Extra Pumpkins Laying Around?]]>Wed, 21 Oct 2009 10:02:46 -0800http://www.alloutfitnesscamp.com/1/post/2009/10/got-extra-pumpkins-laying-around.htmlHey Guys! Check this out! Don't know what to do with your Halloween pumpkins? Try getting in shape! This super fast full body workout is designed to quickly melt away fat, build muscle and keep your heart rate up for great cardio benefits. Use with caution: this workout transform werewolves from "spooky" to "sexy" without a full moon...
]]><![CDATA[Check out this body transformation!]]>Wed, 07 Oct 2009 10:37:12 -0800http://www.alloutfitnesscamp.com/1/post/2009/10/check-out-this-body-transformation.htmlMichael lost 8 pounds and 1.5 inch in only 60 days! Who's next?
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]]><![CDATA[Why is Fitness Boot Camp more effective than cardio alone for weight loss?]]>Thu, 24 Sep 2009 16:57:23 -0800http://www.alloutfitnesscamp.com/1/post/2009/09/why-is-fitness-boot-camp-more-effective-than-cardio-alone.html1.) A greater calorie burn during your workout and for up to 24-48 hours after your workout to accelerate fat loss.

2.) Activating more/new muscle fibers thus stimulating new muscle growth which further elevates metabolism.

3.) Increased performance- The better you get at performing a movement pattern in an unstable environment, the better you will perform that same movement pattern in a stable environment. For example, getting really good at doing medicine ball push-ups will make regular floor push-ups seem like a walk in the park!

4.) A decrease risk of overuse injuries since we are always changing the movements and muscles used.]]><![CDATA[New on Facebook - All Out Fitness Camp Fan Page]]>Sun, 13 Sep 2009 16:00:37 -0800http://www.alloutfitnesscamp.com/1/post/2009/09/new-on-facebook-all-out-fitness-camp-fan-page.htmlThe newest addition to facebook: All Out Fitness Camp Fan Page. Become a Fan!
]]><![CDATA[How to Be Good During Labor Day Weekend?]]>Fri, 04 Sep 2009 07:35:24 -0800http://www.alloutfitnesscamp.com/1/post/2009/09/how-to-be-good-during-labor-day-weekend.htmlAs you know this weekend is a Holiday weekend and I am sure most of you have parties to go to. And I thought you could use some advice on how to tackle the weekend.
Step #1: Nutrition Booklet Refresher. If you haven't looked at your booklet lately, pull it out and start reading. Make sure you understand the plan and how the game is played.
Step #2: Eat a light meal (low calories) just before your party, especially if you know there won't be good food there. This will avoid you to show up starving and gorging on the wrong kind of food.
Step #3: Watch the drinking (as in real drinks). Remember, drinking impairs your judgment. Eating under the influence is drunk eating, which means that you are very likely to eat the WRONG food and feel super guilty the next day.
Step #4: Stay active. No rules there, just keep moving!
Step #5: Show up at fitness boot camp on Monday. It would really suck to be bad over the weekend and then miss fitness boot camp Monday - double whammy, but in a bad way!
PS: Monday, Labor Day, I will be having two workouts as usual (morning and evening). Damage control starts with showing up at boot camp! ]]><![CDATA[Going on Vacation? Stay in Shape While Away!]]>Tue, 18 Aug 2009 07:23:34 -0800http://www.alloutfitnesscamp.com/1/post/2009/08/going-on-vacation-stay-in-shape-while-away.htmlTry this great workout on your next weekend trip or vacation. Even better add 15-30 minutes of cardio right after. Enjoy!
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