Breath more to lose weight!

Many people are concerned by losing weight, sometimes for different reasons, but the bottom line is always the same: better health, better energy.

Losing weight mean losing body fat, no muscle mass because you have to maintain (or increase) it to speed up your metabolism: if you have a good lean mass, your body burns more calories at rest. This is important to be aware of this and it’s a good motivator to enter in an exercise program for strength.
So it means that a strength program will speed up your metabolism.

To lose body fat you have also to breath more. According to physicist Richard A. Muller, to lose weight, eat less, or breath more:

“…Let me address this issue by invoking another physics principle: conservation of mass. More specifically, let me talk about the conservation of carbon atoms. When you digest food, its carbon atoms enter your blood. Unless they are expelled from your body, they add to your weight. But here is the salient observation: the only effective way your body has to get rid of digested carbon is to combine it with oxygen to form carbon dioxide, and then expel it through your lungs. Unless you breathe out the carbon, you gain weight….”

The best way to lose weight is to combine both: eat less and engage in an exercise program that is enough intense to breath more.
Intensity is the key, not long duration – low intensity workouts, except maybe if you can afford many and many hours of training… but not everybody have time to train for the Tour de France!

For your spine, do this exercise everyday!

Here is another very easy and simple exercise you can do everyday. Stretching the spine is critical, but what is the last time you did it?

The spine is the core of your body and we have to be aware that the commands of the nervous system which control posture, automatic movements of the daily life come from there.
We have to take care of it! Animals, like cats and dogs do that several time a day, it's instinctive: observe if you get the chance.

The problem is we lost this instinct, we have always more important things to do, we are always in a rush...and we forget to take care of our more important asset: our body.

Do this simple exercise and your spine will be glad:
This is a flexion and extension of the spine. Focus on moving your spine, keep the arms straight. Arch your back and inhale, then flex, push upward and tuck in your chin, exhale in the same time.

The worst and best about abs

There are many abs exercises, some good, some bad, but let’s go to the basics for now: crunch and sit up.
Sit up is a standard but everybody knows the problem it involves: a very important recruitment of the hip flexors. It means 2 things:
- You work more the hip flexors (about 70%) than the abs (about 30%).
- You may get low back problems due to the overload of the hip flexors.

So the fitness professionals popularized over the year the famous crunch: of course it’s safer, but here a little surprise: for people with low back issues, it’s doesn’t solve the problem because the hip flexors are still involved.
Also this exercise become quickly ineffective except if you commit to do hundreds of reps: personally I do not have time for that!

The great alternative is the Janda sit up: this is a variation of the sit up but you put a great tension on your abs while your hip flexors are inhibited, flexing your hamstring. It means you work your abs 100% with only a few reps per set.

This exercise is the safest and the more effective: if you have a very limited time and want to train your abs, this is the perfect choice.

Specific equipment for the Janda sit up: Own the Rolls Royce of Ab Machines

Pull up for upper strength and decompress the spine

To be able to pull up his own weight should be easy for most people, but is it the case?
Probably not. Pull ups are among the best exercises for upper strength, but I will agree with you, it's difficult and very few people use it. If you carry extra body weight, it's really challenging.

Pull up is the king of exercise for developing back and arms strength. I have my pull up bar in my basement and I use it everyday in my workout routines.
Also the suspension phase help to decompress the spine, I insist on it a few seconds at the start and end of each set: it is an excellent way to prevent back problems.

This exercise is one of my favorites: it's not easy but if you are in a decent shape, give it a try!

Are you a fitness warrior?

If you are, you are going to enjoy this video; if you are not, watch and you'll be amazed by what are able to do some guys!
Do not try these exercises if you do not possess a solid athletic background. But kettlebell exercises are not always extreme: kettebells are a great way to build in a record time an athletic body, just learn and use the basics and you'll be on your way for quick results.
Kettlebells are perfect for a total body workout, and if you are (or want to become) a fitness warrior, it's for you!

Kettlebell X - Kettlebell Workouts - Online Training Resource

For a healthier back

If you are a "cough potatoe", watching the Tee Vee several hours a week (I bet a lot of us do that!), you are at risk for poor posture and back problem.
If in addition you work in front of a computer and have no more activity (I mean physical activity) than walking a few minutes to your car, you really need a wake up call!

Your back and your spine are the core of your body, and when something is wrong, you have not this freedom of movement anymore: movement is life, so you have to prevent this kind of problem by moving; make some exercise your habit.

The best way to do that is to start with with very short routines, like 3 minutes, first thing in the morning. Stick with it for 3-4 weeks and exercising will become a new habit by this time.

You can get for free my 50 pages ebook where I describe 3 minutes workouts. Do that and feel your energy flows.

Healthy Back Workouts - Online Training Resource
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Strengthen your vital organs

Most people doing an exercise program focus on how they look; their aim is good appearance and they workout for cosmetic reasons!

Nothing wrong with that but there is maybe something a lot more important: the impact the exercise may have on the organs.

A good exercise program with the right intensity, duration, choice of the exercises, frequency may have a tremendous effect on the inner side of your body. This is a very serious and positive side effect of exercising regularly: you strengthen your vital organs as your lungs, your heart, your cardiovascular system, your digestive system… You speed up your metabolism, you drop your body fat, you increase your lean body mass…

Well, you improve your health, you increase your energy, your well being. Everything works together, and, if you decide to exercise (almost) everyday, even just short workouts, the outside will follow: a lean body, a flat stomach, muscular arms and shoulders, a nice posture…

Exercise your body from the inside out, the results will be terrific; your body is your main asset, you have it for life, do something for it.

Low back: do this exercise everyday (2)

If you are at work in your office, it's probably not easy to lie down on the floor to do the previous exercise. But you can stand up and do this exercise a few times along the day.

Lean back and inhale, then bend your torso forward: exhale and squeeze your abs. Use a moderate range of motion and increase it along the set.
Set of 10 to 30 repetitions.
Your low back is going to love it!

Healthy Back Workouts - Online Training Resource
Part of the WorkoutPass Network - Click Here

Cardio conditioning

Cardio training has been very popular over the years and, with the help of high tech cardio equipment, it’s still booming.
And what’s going on with all these people doing their 45 minutes of cardio, watching in the same time CNN or reading the latest news of the stock market?
After $500 of membership spent (sometimes a lot more) and about 156 hours breathing out on the machines (3 hours a week for 1 year), nothing spectacular; they still look the same and their conditioning is still poor.

What happened?
- Long cardio sessions at a steady state is ineffective: it’s ok for burning some calories but for a real cardio conditioning, forget it. After a few sessions, your body do not react anymore because he knows already, he becomes “lazy” and burns less calories for the same workout.
- Never do something else while exercising: you have to focus on your effort, on your body, on your breathing.

The solution: interval training, you have to push yourself to a state you are breathing more, you heart rate goes higher. Be progressive and do not go in a state you are completely out of breath, be smart.
Alternate with slow pace to recover.
The workout is more intense but can be shorter: you can get a good cardio workout in 15 minutes. And results, I mean real results, will come in a few weeks…More to come…

Low back: do this exercise everyday

You already know that poor posture, sitting for extended time at work and not enough exercise can be a major problem overtime: consistent low back pain drains your energy out!
Once you experience pain, even if it goes away after a while, it's going to be back again if you do nothing.

Here a simple exercise you should do everyday, every morning when you wake up and at night before sleep:

Lie on the floor and raise your feet, legs bent. Spread out your arms. Rotate your legs together on one side and keep the opposite shoulder in contact with the floor. Reverse the movement.
Do 20-30 repetitions.

If you experience stiffness or strain in your low back, you'll feel a relief very quickly. Your back muscles need some stretch and you'll improve the flexibility and mobility of your low back spine.

Healthy Back Workouts - Online Training Resource
Part of the WorkoutPass Network - Click Here

Move your body now

I just spent several hours in front of my computer to put online a new website…and I feel like I miss something: well, I didn’t move for a long time today and it’s not right for me. I need activity, I need to move my body, I need to expand some energy. I didn’t have a lot of time for now but I am going to engage in a short and intense workout: just bodyweight workout. A current routine for me consist often of 3 exercises I do in a circuit:
- 50 Hindu squat
- 25 Push ups
- 8-10 pull ups

Always I mix endurance and strength, lower body and upper body. I do 5 sets, keeping a good pace. It’s a complete workout, simple but total: you need only your body weight.
This workout takes me about 15 minutes and I feel really re-energized.

The body has been designed to move and it’s completely unnatural if you don’t have at least once a day this kind of activity. And if you are a very beginner, start with just 3 minutes, do it every day, even twice a day.

For many short workout routines you can use right away, check my
“3 minutes Gladiator-Fitness Conditioning Program”, do it now!

Workout for more energy

Fatigue and lack of energy is a major problem in our busy life. It means more stress, lack of selfconfidence, poor concentration, decreased productivity, muscular tensions and body aches.

Many people try to erase this lack of energy with coffee; it’s why there are so many Starbucks and coffee shops around there. Everyone knows it’s bad, but keep doing it!

Is there another solution? I bet, yes! When you “feel out of gas”, take a break: drink a glass of fresh water and do a quick workout: a 3 minutes bodyweight workout can be just what you need to erase this feeling of fatigue. A few minutes of exercise can boost your energy level for the next hour, so your productivity! And it’s a lot of better for your health!

It’s what I teach in my “3 minutes Gladiator Fitness Conditioning Program”: you can do a test drive, sign up and get for free the first part of the program; you’ll find short workouts for a total body activation and more energy. Give it a try and see what happens…

Spartan workout

This video shows actors working out for the movie "300": they got an amazing physical condition for this movie: strength and power, endurance, a very lean and athletic body.
The exercises are hardcore, they are tough but highly rewarding for the results.

Click here for the video

If it is too soon for you to take this kind of challenge, you can start with the first part of
"the 3 minutes Gladiator Fitness Conditioning Program". The exercises of this program are the fundation towards the more athletic exercises of this video. Just start, follow the program, be consistent and everything is possible, it's up to you...

3 workouts a week and lose your time

“You have to do your exercise program 3 times a week”: this statement has been told for years by personal trainers and doctors.
But is it really effective? It supposes you train at least 45 minutes to one hour: this is the average time you need for a complete workout.
I see 3 major problems with this plan:

1- The impact of this plan, even with very well designed workouts, will be very low and it’s going to take weeks and weeks before you see some results.
2- These workouts are time consuming and it could be a problem with many people: are you going to stick with this plan for at least 6 months without to miss one single workout? Not sure!
3- Not seeing quick results is not good for motivation: many people stop to exercise because body transformation takes a too long time.

The solution is the strategy many athletes use for peak performance:
- The workouts have to be intense: intensity is a key; be progressive and you’ll see major results.
- The workouts have to be short: I think it’s good news for many people. Did you know you can get a total body workout in just 15 minutes!
- You have to train more often: 5 or 6 times a week. Elite athletes train 2 or 3 times a day: you can use this strategy to train twice a day for a 3 week cycle plan and you’ll see your results skyrocket.

Bottom line: 3 workouts a week will always be beneficial for long term benefits.
But it is not efficient for fast results, and people want fast results. My advice: cut right now your long and traditional workout and boost intensity and frequency.

Resources for short workouts and quick results: Gladiator-Fitness.com

Boxing and conditioning Bootcamps

This is probably one of the fastest way to get in shape: working out inside a bootcamp 3 to 6 times a week.
The programs focus on boxing and conditioning: in the same time you improve overall conditioning, you learn how to throw a punch, you get a real coaching.
The sessions are early in the morning and they are short: 20 minutes. But you get a total body workout without the problems having to spend too much time.
It can be very intense but you don't finish the workout burned out... well, you need all your energy for your day!
In fact you are going to leave with more energy: a 20 minutes bootcamp workout may result in 3 or 4 hours of increased productivity. In fact we strongly believe this is the perfect strategy to start your day, these 20 minutes will have a tremendous impact on the effectiveness of all the daily tasks.
And bottom line, you improve your well-being and your health.

Fore more information and contact: Boxing and Conditioning Bootcamp in New York.

Challenge yourself on a stability ball

The use of a stability ball may give us new challenges: this exercise is not for beginner; even if you have already a good strength, the stabilization is a challenge. Extreme focus is necessary for performing this exercise, give it a try and tell me...

Stretch and relax!

If you are stressed, if you have muscular tensions, this exercise with a swiss ball is going to help you to relax. The stretch of the spine is optimal and progressive, you decompress all vertabraes.
Stretch progressively according to your flexibility, relax, let the breathing go naturally.
Keep the position from 5 to 30 seconds, you have to feel confortable.
Do this exercise at the end of each workout. If you are stiff, be sure your spine is going to be very happy!
Have a good workout!

Want a workout in a rush? Try the 3 minutes Gladiator-Fitness system, get your free ebook and take action. For more info: http://www.dominique-paris.com

In a rush? 3 minutes conditioning programs

If you are in a rush and you miss or postpone often your workout, here the solution:
subscribe and get the first part of "The 3 minutes Gladiator Fitness Conditioning Program" free; as soon as you confirm your email address you'll receive the link to download the ebook.
This 55 pages ebook contains 12 different optimized workouts: body weight, dumbbells and stability ball.
These workout are simple but highly effective: you work in the same time strength, endurance and flexibility.
If you want to start an exercise program without spending hours in the gym, it's for you.
If you are completly out of shape, it's for you.
And even you are already athletic and want to save time, check out!
http://www.dominique-paris.com

A total body workout: legs conditioning

For many years we have been taught to train at least 45 minutes or 1 hour to get a total body workout. If you train on machines, sure you need time: one exercise for the chest, one for the upper back, one for the shoulders, one for the low back, one for the quads, one for the hamstrings…and maybe two more to hit the biceps and triceps…Several sets of each exercise and you spent at least one hour and maybe more if you are not completely focused on your program (means loosing time talking to a friend, too much rest…).
A lot of people cannot afford this situation, so they do not exercise!

The truth is you can get a total body workout in just a few minutes: choose the right exercises (two or three) and focus on the intensity (adjust according to your fitness level).

The hindu squat is a complete exercise for legs and even upper body; I learned this exercise many years ago from Matt Furey and this is a terrific exercise. You need only your body weight. Check out the video and give it a try!

From 3 minutes a day you can put yourself on the way to get the best shape of your life: check out now http://www.dominique-paris.com

A new conditioning program

“Do you Run out of Time and still Want the Maximum Benefits of an Exercise Fitness Program?”

Are you interested to cut by 3 or 5 or even 10 the time spent in your workout–at least- and get better results than before?

Or maybe are you looking for an effective way to Start an Exercise Program you can do and repeat anytime and anywhere?

Coming in December 2006:

THE 3 MINUTES
GLADIATOR CONDITIONING PROGRAM