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

Boxing and conditioning with Simon Bakinde

Last week I travelled to New York to visit my friend and partner Simon Bakinde. Simon is a professional boxer and a coach. I had the opportunity to watch him in action while coaching a few of his clients; well, the man has everything:

- he is in an exceptional body shape, athletic and lean; this guy has strength and power.
- he has skills of high level: he can show you the perfect technique if you want to.
- and not the less important he got the talent of coaching: he knows how to teach, he knows how to motivate, he knows how to communicate... If you are looking to learn or improve boxing skills and get some secret conditioning tips from a professional boxer, my advice is to go straight to Simon Bakinde.
Simon works currently with businessmen, women and kids. You can reach him at 347 249 6220.

Mind power

To get in shape quickly is a commitment: it means you have to train everyday. The key is focus.
You can now improve your focus and your mind power with an amazing tool: check it out here:

How to Unlock the True Power of Your Mind and Achieve a Level of Success That You Never Thought Possible!

Boxing training

Boxing is one of the best exercise to get in shape quickly: shadow boxing, or heavy bag if you are already in a decent shape. A boxer get a lean physique because he trains in intervals and this is very intense. A program is composed with boxing, bodyweight and weight training, high intensity cardiovascular training and sprints.
But you don't need to be a professional boxer like the one on this video; there is an effective way to "kick butt" your workouts, even if you are a complete beginner or if you are too busy to exercise! MORE COMING SOON!

AudioAcrobat: audio and video

Interval training vs heart attack

Interval training is a very successul method of cardiovascular conditioning among athletes.
But it is also a vey effective method for improving your heart health.
Dr Al Sears shows it is critical to lower the LDL cholesterol (the bad cholesterol):
you have to increase your HDL (good cholesterol) and here are a few natural ways:

- Use intervals when exercising: you'll increase progressively the intensity.
Nutrition:
- Eliminate trans-fats: fried food, cookies and crakers with hydrogenated oil,
- Avoid high fat meat,
- Get fish oils, nuts, avocadoes, olives: they are great source of omega-3-fatty acids,
- Put regularly fresh garlic into your meals.

To learn more, I highly recommend:

The Doctor's Heart Cure

Beyond the Modern Myths of Diet and Exercise: The Clinically-Proven Plan of Breakthrough Health Secrets That Helps You Build a Powerful, Disease-Free Heart

By Al Sears, M.D.
Paperback 320 pages or Digital Book 1.7MB PDF

To get fit, do not think of failure

Visit Mark Joyner for more of his

personal development brain puzzle cartoons.

Are you a runner?

In endurance sports like running, it is very easy to reach a "plateau" and get stuck for ever!
Why?
Because everybody trains in the same way: same routine over the years, same programs. The use of a heart rate monitor doesn't mean you're going to break your best time.

If you are a runner (or endurance athlete) and want to boost your performance, check out the revolutionnary approach of the distance running coach Rick Karboviak: Click Here!

Challenge your abs!

Do you know which are the best abdominal exercises ?
All depends of you present fitness level: there are many good exercises but some are more effective. The main stream of the fitness industry teaches to isolate the abs: it's easy for starting and you can feel the work without the risk of injury.
But exercises like crunches on the floor are very limited and people reach a plateau very quickly.

The solution: get a few tough exercises like this one, and your progress will skyrocket.
You can read more at my new article: Gladiator-Fitness
If you are interested to peak in your fitness level, stay with me and subscribe to my newsletter.

Abdominal breathing is one of the best ways to control your stress level, your focus and your energy: you can boost your well being with just a few exercises: click here to learn more:
Abdominal breathing.

Boxing Workout in New York

I just teamed up with my friend Simon Bakinde: Simon Bakinde is a PROFESSIONAL BOXER AND PERSONAL TRAINER; he is the founder of GETNSHAPE system of training.

He has been in boxing and fitness field for more then 13 years and have done 26 professional fights: so do not mess with him...(just kidding).

We have a "kick butt" project together and I will travel to New York very soon.

But you can Get in shape with BOXING exercises right away!!!!

Lose weight, Improve your total body conditioning, Get lean and athletic while working out those muscles you never knew you had!

Get into the insider secrets of a professional boxer and conditioning coach!

Call simon at 347-249-6220 to visit the gym located at 122 west 27th street (between 6 and 7 Ave.), Manatthan.

Check out our great rates:

• $300 for 9 Sessions,
• 18 Sessions for $575,
• 27 Sessions $850 (personal training ).
• For ONE FREE SESSION (30mn), call Simon today: 347-249-6220

Do not forget to subscribe to my newsletter to get the latest news and functional tips and resources.

Treadmill workout video

Medicine ball training video

Click here to watch this video.
You may need Quicktime Player:
free download for mac
free download for windows

Medicine ball is an amazing tool for full body exercises: here a professional boxer, Christophe Canclaux; he is working out his explosive power.
Medicine ball exercises are for all level; they are very effective and fun... more to come...

Water for exercise

Yesterday night I was watching a soccer game at the World Cup.

Both teams appeared to suffer from the heat. Some players, usually explosive and fast appeared slower in the second part of the game.
If you train when the weather is hot it is critical to be perfectly hydrated: the body is made up of 70-75% of water and even a small decrease of 2 or 3% will translate with a lack of energy and poor performance.
Water is the main fuel source for an effective metabolism, exit coffee and sodas!
If you train hard you may take some sports drinks during training for a better recovery but you have to check the label: too many drinks have too much sugar, the ideal concentration is between 6 and 8% (14-19 grams of carbs per eight-ounce serving).
A sport drink can boost you but do not forget to drink plenty of water before training.

Resource for the quality of water in your home: Drinking water guide

If you run a business, get fit!

If you are busy to build or run your business, time is probably a major problem to take care of your body and conditioning you are simply unable to get one hour to go to the gym!

Level of energy is the second factor for not taking action: during the day, everybody can feel a lack of energy for a while and the habit of many people will be to grab a cup of coffee to boost the focus.

Well, not very healthy, but you know that already!

Here a solution for these problems:

Move for 3 minutes, exercise for 3 minutes: do it everyday. No equipment is required, do it with just your bodyweight. It can be done anywhere.

For example:
- Squats for 20 seconds, following with 10 seconds of deep breathing
- Pushups for 20 seconds, following with 10 seconds of deep breathing
Repeat 3 times: it’s only 3 minutes.

You’ll not need coffee and you’ll get at least one hour of increased productivity: 3 minutes for one hour, not bad!

Test it now! To learn more about energy, conditioning and specific programs, subscribe to my newsletter.

Determination for a knockout

Tonight, in Germany, the French boxer Christophe Canclaux used his punching power to knockout his opponent in the 4th round.
He used also extreme concentration and determination along with a targeted aggressiveness.
This focus is developed during high intensity training sessions.
When you master this kind of mental state, nothing can stop you!
So train with intense concentration, whatever your goal is, you’ll reach it!

Concentration is power!

I bet you know who are Oscar de la Hoya and Zidane:
Oscar de la Hoya is a boxer.
Zinedine Zidane is a soccer player.

They are both professional athletes, and they have something in common which is critical for success:

The power of concentration.

Oscar just regained a new World title, Zinedine is going to play in the World Cup.

These great achievements would not be possible without their power of concentration: they got a burning desire to succeed, they worked hard and never gave up.

You think it is a good idea to get fit and you just decided to start now. But you have to be aware it’s not going to happen in two days! You’ll need at least several weeks of work.
.
Read this quote from the classic Power of concentration, a 1917 book:
“To make a success of anything you must be able to concentrate your entire thought upon the idea you are working out”.

But: “…it is easier to concentrate on something that is not good for us, than on something that is beneficial. This tendency is overcome when we learn to concentrate consciously”.

It’s so easy to get lazy and stay on the couch watching TV. You have to focus on what you want and take the step up, day after day.
I know you have the power inside yourself to get the best shape of your life in the next three months.

But first, learn to concentrate, learn this amazing power, learn to succeed:
Click Here

The paradox between strength training and cardio training

How do you build strength in your legs and arms?
Well, by doing sets of several repetitions per exercise, you’ll be able to build strength and power in the muscular groups trained.

And about cardio?
It appears something is wrong here: traditional cardio means long sessions at low or moderate intensity. The heart is like the other muscles, it needs to develop strength and power.
The belief is long session and low intensity is the key for health: a Harvard study showed that intense exercises is a lot better, intensity is the key, not only for conditioning but also to prevent the risk of heart disease.

Do interval training: alternate short bursts of activity (running, biking) with slow intensity for recovery.

Here an example of program to start:
30 seconds running
30 seconds walking
1 minute running
1 minute walking
2 minutes running
2 minutes walking

Start progressively and repeat this routine 2-3 times.

A great resource is the book of Dr AL Sears:

Discover The Amazing "Heart-Health" Secrets of
The Strongest... Most Energetic... And
Most Successful People in The World!
The Doctor's Heart Cure

Train the legs first

Today I was watching my younger daughter playing around, she is just 1 year and half.
She started to move a box and she dropped it, she started again and dropped it again, and so on for several time!
Each time she caught the box with a perfect body position because she bent her legs to grab the box from the floor: at this age this is completely natural, because at this age the leg strength is excellent for her body weight.

It’s not the case anymore with adult people: they got lazy and their strength decreases with age. They don’t bend the legs if they need to grab something on the floor and you know what happens… they hurt their back!

In my opinion, a lot of people injure their back due to a lack of strength in the legs: with a lack of exercise they lose the habit to use efficiently their legs.
If you have some back problems, I am not sure doing crunches is going to fix it: work the legs first!

Work with your bodyweight: do bodyweight squat with a range of motion you feel comfortable, keep going until you are able to squat at least at 90°; bottom squat is even better.
If your back is really a concern, use a swiss ball against the wall.
Set up a goal about reps: the goal is to hit 100 reps, but start progressively , you have to feel your body.
You’ll work in the same time the abdominals: use deep abdominal breathing.
When you are ready for the next level, check an excellent resource, using only 2 different bodyweight exercises:

A swiss ball exercise for a tighter waist

Get a swiss ball and do lateral crunches ; this exercise is particularly effective for the obliques and abdominals because you have the possibility to work on an extended range of motion.

This increased range of motion means a better work of the muscle fibers because different angles of the movement are emphasized : you start with a pre-stretch, the side of the body is in full extension, then you crunch and squeeze the obliques.

Focus on the pre-stretch, and then focus on squeezing the muscles during the flexion.
Do 3 sets of 8-10 reps for each side everyday for 10 days and you’ll see…
Do not forget to do 3 to 5 deep abdominal breathing between each set. You’ll get more energy in the same time.