Just got back from training a client at the track in West Vancouver. It was pretty cold out so I trained with him. Here's what we did:
- 2-hand kettlebell swings for 30 seconds
immediately on to
- double kettlebell clean and press for 30 seconds
immediately on to
-Lebert bar pushup to dip combo for 30 seconds
immediately on to
-rope smash for 30 seconds
immediately on to
-1 lap of the track (400 meters)
We did this circuit 3 times then went non to
- Alternating kettlebell swings for 30 seconds
immediately on to
-alternating kettlebell press for 30 seconds
immediately on to
-Lebert bar horizontal rows for 30 seconds
immediately on to
- alternating rope smash for 30 seconds
immediately on to
- 1 lap of the track
We did 3 rounds of this circuit as well.
That was the workout. Believe me I was not cold after a few rounds.
For those of you unfamiliar with Lebert bars, here is a short video with the creator, Mark Lebert, demonstrating the rows.
Well, that's all for today,
Dan Webster
Titanium Fitness Personal Training
North Vancouver
Friday, October 10, 2008
Thursday, October 9, 2008
Saturday Femsport Bootcamp Returns To North Vancouver
Hey everybody,
Just to let you all know that my Femsport Bootcamp will be starting again this Saturday.
The camp will be held at KO Fitness 1350 Pemberton Ave, North Vancouver, BC.
Plan to show up for noon to register and we will get started at 12:15.
It goes for about an hour and consists of high intensity interval circuit training.
We will be dragging tires, swinging kettlebells and sledgehammers, smashing ropes and doing lots of hard bodyweight exercises.
You can go at your own pace but plan to sweat!
Below is a sample video from last seasons camp.
Hope to see you Saturday.
That's all for today,
Dan Webster
Titanium Fitness Personal Training
North Vancouver
Just to let you all know that my Femsport Bootcamp will be starting again this Saturday.
The camp will be held at KO Fitness 1350 Pemberton Ave, North Vancouver, BC.
Plan to show up for noon to register and we will get started at 12:15.
It goes for about an hour and consists of high intensity interval circuit training.
We will be dragging tires, swinging kettlebells and sledgehammers, smashing ropes and doing lots of hard bodyweight exercises.
You can go at your own pace but plan to sweat!
Below is a sample video from last seasons camp.
Hope to see you Saturday.
That's all for today,
Dan Webster
Titanium Fitness Personal Training
North Vancouver
Sunday, October 5, 2008
Simple...Not Easy
Ropes are some of my favorite pieces of exercise equipment.
At my gym in North Vancouver, I have a 40 foot piece of 1.5 inch and a 50 foot piece of 2 inch manilla rope.
As a personal trainer, I am always looking for new, unique and, most of all, effective tools for training my clients (not just the latest balance toy!).
The ropes can be used for a full body workout and are especially effective for interval training and circuit training. They can also be used for an intense cardio exercise without using the legs. How many times have you or someone you know had a lower body injury and had a hard time getting a good high intensity cardio workout in. With ropes you can. I personally have a client with rhumetoid arthritis, and therefore very sore knees, who loves using the ropes.
Here is a short video
If you're in North Vancouver or the surrounding area and you'd like to try this unique type of exercise, email me at titaniumfitness@telus.net to set up a free session.
That's all for today,
Dan Webster
Titanium Fitness Personal Training
North Vancouver
At my gym in North Vancouver, I have a 40 foot piece of 1.5 inch and a 50 foot piece of 2 inch manilla rope.
As a personal trainer, I am always looking for new, unique and, most of all, effective tools for training my clients (not just the latest balance toy!).
The ropes can be used for a full body workout and are especially effective for interval training and circuit training. They can also be used for an intense cardio exercise without using the legs. How many times have you or someone you know had a lower body injury and had a hard time getting a good high intensity cardio workout in. With ropes you can. I personally have a client with rhumetoid arthritis, and therefore very sore knees, who loves using the ropes.
Here is a short video
If you're in North Vancouver or the surrounding area and you'd like to try this unique type of exercise, email me at titaniumfitness@telus.net to set up a free session.
That's all for today,
Dan Webster
Titanium Fitness Personal Training
North Vancouver
Thursday, October 2, 2008
OMG...
Here is a video of Steve Cotter. This dude is probably the strongest, fittest guy pound for pound on the planet. Check it out.
That's all for today,
Dan Webster
Titanium Fitness
North Vancouver
That's all for today,
Dan Webster
Titanium Fitness
North Vancouver
Wednesday, October 1, 2008
Why Cardio Doesn't Work for Fat Loss
Here is an article by Craig Ballantyne. I am a bit under the weather and figured this would be a way to give you some good info without having to think too much.
Dan Webster
Titanium Fitness
North Vancouver, BC
Why Cardio Doesn't Work for Fat Loss
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Dan Webster
Titanium Fitness
North Vancouver, BC
Why Cardio Doesn't Work for Fat Loss
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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