Standing Calf Raises
Standing Calf Raises is the perfect exercise because it helps with cardio exercises such as running, jogging and biking.
- This exercise can be done on the edges of stairs, wood blocks, books, etc.
- Do both legs at the same time to start with then, as you get stronger, do them one leg at a time.
- Hold a bag in your hand for resistance as you get stronger
- Stand on the edge of the block with only the balls of your feet on the block.
- Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor.
- Go down until you feel a strong stretch in your calves.
- Reverse the direction without bouncing and push up as high as you can.
- Do this movement slowly to feel the contraction all the way up.
Legs and Buttocks: Leg Extensions
1. Lie on your stomach with your face close to the floor and your arms straight at
2. Stiffening your right leg, keep your knee straight and lift the leg as far off the
ground as possible, making sure that both of your hips remain touching the
ground. Remember to keep your face close to the ground and not to look up.
3. Hold the leg up for 10 seconds and then slowly lower it back to the ground.
4. Repeat this lift for your left leg.
5. Keep alternating legs to lift until you have done 10 to 15 lifts on each side.
Pittsburgh Personal Trainer Tells Secrets of Fat Loss
Dear Six-Pack Abs Enthusiast,
Thank you for requesting this indispensable report: 13 Untold Ultra-Fat Burning Secrets . I’m sure you’ve seen hundreds of other fat loss “secret” tips out there. They all say pretty much the same thing. Eat every 2-3 hours, drink plenty of water, avoid white flour, don’t eat refined sugar, don’t order dessert, don’t drink soda, use your fist to determine portion size, do cardio 30 to 60 minutes and build more lean muscle to speed up metabolism. These are all great tips but they are definitely not worthy being called untold ultra-fat burning secrets.
I have personally witnessed hundreds of my clients Kick 20 pounds to the curb and get a six-pack in 8 weeks using the exact information that I am about to share with you.
This fat melting knowledge has literally taken me 10 years of research and volunteering my own body as a guinea pig to perfect it. And now, here it is, for you – FREE!
Fat-Loss Secret # 1
1. The #1 make or break success factor is getting your mindset right! Looking back over the last ten years at my clients who have had the most Jaw Dropping, Eye Popping Extreme results, and they all had a certain mind set before every workout. No, they didn’t put on war paint and go commando (well some of them did). Simply put, before every workout, they committed to giving 100%. No excuses, No complaining. Believe it or not, once you practice this mindset a few times, it becomes an easy habit.
Mindset tip – before each workout, visualize what is most important to you. Being healthy for your kids, looking ripped at the beach, having girls want your body, being the hottest girl at the club, etc. Picture what inspires you and say to yourself– that’s me, that’s me, that’s me…
Fat-Loss Secret # 2
2. Technically, this does not burn fat, but it will make your waist look slimmer instantly. As I look around, I see endless clients with poor posture, which is the result of training programs which overly concentrates on working the chest and shoulders, combined with sedentary jobs where you are sitting at a desk or in front of a computer terminal all day. The result of this poor posture is rounded shoulders and a slumped forward appearance, which just pushes your belly out! To test this, all you have to do is stand up straight while drawing your shoulders back and instantly witness your stomach flatten. Strengthening the muscles responsible for maintaining an upright posture (lower back) and drawing your shoulders back (scapula retractors) will lead to a flattening effect on your stomach. Another quick remedy for bad posture is stretching your chest muscles.
Tip – A great posture improving and waist slimming exercise is “seated rows.” Sit up straight, extend arms forward all the way, pull back with your elbows against your sides and squeeze shoulder together.
Fat-Loss Secret # 3
3. Unless you want to spend hours and hours in they gym, have a fast-paced workout. Most people don’t have all day to work out (I sure don’t). By not resting in-between exercises, you can build muscle and burn fat at the same time. I have personally tested this by putting a heart rate monitor on clients and comparing a fast-paced, intense weight workout vs. taking a spin class. It was shocking to discover that they actually got more cardio in the fast paced weight workout than in the spin class. What could be better than saving time and melting more fat?
Tip – Maintain a vigorous pace. Keep moving from exercise to exercise. One trick is to bring a pair of dumbbells next to a treadmill. Run for 60 seconds on the treadmill then jump off and do a dumbbell exercise, then get back on the treadmill. Keep alternating throughout the workout.
Tip – Plan your workouts ahead of time. Don’t waste time and let your heart rate go down trying to think of what to do next. Spending a little time planning your workouts will save you a lot of time and yield better results in the long run.
Tip – Pick exercises that do not require a lot of time to set up. It’s all about pace and saving time.
Exercises that take more then a few seconds to set up let your heart rate go down and can add a lot of extra time to your workout.
Tip – Keep your routine flexible. If a piece of equipment that you need to use is occupied, don’t wait or ask to work in. Just move on to the next exercise and come back later. Keep the pace going and the fat melting.
Fat-Loss Secret # 4
4. Use “free” snacks and drinks that fill you up, curb your cravings but won’t add any significant extra calories. Eat and drink as many of these free snacks and drinks, as you want.
Tip – When you get the late night sweet tooth, try a delicious homemade Chai Tea. This is how I make it. Put two Yogi Mayan Cocoa Spice tea bags in a cup (I use a big 20 ceramic cup) of boiling water. Add a tiny dash (it’s very sweet) of KAL brand Stevia. Let it steep for a few minutes then add a little no sugar added Silk Soy Milk.
Tip – Cut up cucumber, Jicama or celery. Munch away all you want!
Fat-Loss Secret # 5
5. Don’t just work out aimlessly. Take pictures, measurements and weigh yourself before your next workout (or your first workout if you’re just getting started) then set a goal and a date, usually 6 to 8 weeks. If you can, get someone to agree to do the measurements to help keep you accountable. Over the years I discovered that when clients know they are going to get measured for progress on a certain date, they are less likely to miss workouts or cheat on their eating.
Tip – set a realistic goal so that you stay motivated and do not get discouraged.
Fat-Loss Secret # 6
6. A big secret to melting fat is to do exercises that work several muscles at once. This is important for two reasons: 1) Working several muscles at once burns more calories because it requires your heart to work harder to supply oxygen to the areas under stress. 2) It saves you time. Your workouts take a lot less time because you don’t have to do separate exercises for each muscle. You won’t see these super fat burning exercises too often at your local gym because most people just don’t know about them and their fat crushing benefits.
Tip – Do Dumbbell Squat Presses: Target = Butt, Thighs, Shoulders, Triceps and Cardio
Hold dumbbells level with ears in the press position. Squat down until thighs are parallel to the floor. Stand back up and then press dumbbells over your head. Lower them back down and repeat 20 to 30 times.
Tip – Do Walking Lunge Lateral Raise Curls: Target = Butt, Thighs, Shoulders, Biceps, Triceps and Cardio
With dumbbells at your sides, lunge forward with your left leg, then bring your right foot forward up to your left foot. Next Raise the dumbbells laterally out to your sides until they are level with your ears, and then lower them back to your sides. Next curl the dumbbells up and down with your palms up. Repeat, alternating legs, until 20 to 30 lateral raise curls are performed.
Tip – Do Burpee Pushups: Target = Butt, Thighs, Shoulders, Triceps Chest, Core and Cardio
Do one push up. Quickly jump feet forward to a squatting position. Jump high into the air, raising your hands above your head. Land with feet shoulder width apart, on the balls of your feet and drop back into a squat. Jump feet back to a push up position. Repeat 20 to 30 times in a fluid motion.
Fat-Loss Secret # 7
7. Don’t work your abs…That’s right, I said it! Abdominal exercises do not burn fat away from your abs! I see so many people every day in the gym wasting their time crunching away then wondering why their body hasn’t changed after months. Working out the way I discussed in Section 3 and 6 is the way to melt fat and get lean and toned in a hurry.
Tip – you can incorporate a few stomach exercises like hanging leg raises and cable twists between exercises as part of your fast-paced workout.
Fat-Loss Secret # 8
8. Eat real food to get lean! Ever watch The Discovery Channel? See the tribes in the jungle. You never see anyone who is fat, even the elders have six-packs. Why? They eat real food and stay active.
Stay away from processed foods. The food companies strip out the good stuff like fiber and nutrients.
What you have left is a food that has way more calories then normal. Plus, the worst part is that they are high glycemic, which means your body treats it like sugar. The good news is once you cut out these processed foods for a couple weeks, you lose your cravings. I’m not saying to not have a life. I eat burgers, pizza or have a piece of cake from time to time.
Tip – watch out for foods and drinks that people think are “healthy” like bagels, pretzels and sports drinks like vitamin water. Consuming these is like eating table sugar.
Tip – Stick to foods like lean meat and fish, long grain brown rice, and fruits and vegetables.
Fat-Loss Secret # 9
9. Alkalizing the body sheds fat fast! The body is naturally acidic. However, the foods we eat add to this acidity and the fat in our body stores the additional acid, which results in overweight problems and an unhealthy body. To protect against acid buildup, the body begins to create and store fat. Even if you are on a weight loss diet and you exercise, your body will try to hold on to this fat because it is important for protection against acids. That is why many people whom restore alkalinity in their body find it incredibly easier to lose weight.
There are certain foods that are alkaline and help to flush the acid and fat from the body.
Tip – Most green vegetables are high alkaline. Some really high acid foods are: Fast food, milk, eggs, cream, cheese, pork and red meat.
Fat-Loss Secret # 10
10. Be prepared. Most of the time, clients eat poorly because they did not bring food with them or did
not prepare. Bring healthy snacks with you like apples and almonds. If you can, bring some Tupperware containers with healthy meals. Keep it simple. If you don’t feel like bringing food, then plan out some healthy restaurants or stores that you can patronize.
Tip – Get a rice cooker and keep some long grain brown basmati rice cooking on your counter. Also pre-cook some chicken or fish. It will only take a few minutes to prepare 1 or 2 meals and grab a few snacks to bring with you.
Fat-Loss Secret # 11
11. Warning: Artificially Sweetened “Sugar Free” Foods Make You FAT. Did you know that most foods labeled as “sugar free” or “low-carb” actually contain artificial sweeteners, sugar alcohols, and other additives that create a hormonal disaster inside your body, actually causing your body to STORE more belly fat and increase cravings! Also, foods labeled “whole grain” only have to contain a small fraction of whole grains, where the majority can still be refined starches and sugars that spike your blood sugar faster then a bowl of ice cream.
Tip – Stop eating foods with artificial sweeteners for two weeks, then try it again. It will taste like disgusting sweet chemicals.
Tip – If you really want to sweeten something, use an all-natural sugar free sweetener like Stevia or Xilatol.
Fat-Loss Secret # 12
12. Don’t cheat on your nutrition plan for 21 days. It takes the brain 21 days to reset itself and create a new habit. When you want to make a change, don’t tell yourself you are doing it for life; tell yourself that you are going to try it for 21 days. Now, when you have completed this for 21 days, your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit, you will have seen the benefits along the way your unconscious will want to continue if it has been beneficial.
Tip – Make it as easy as possible for you to have a successful 21 days. Use your day planner to schedule eating and workout times. Leave reminder notes to yourself.
Tip – Try working out first thing in the morning before your busy day starts and your workout gets put on the back burner.
Fat-Loss Secret # 13
13. For at least one week , write down everything you eat and drink. You have to write it down right before the food or drink is consumed. By writing it down first, you will have a moment to stop and think about whether this decision is going to melt belly fat or pack it on.
Tip – Have someone agree to review your food journal everyday. Make an agreement that for each day you do not give him your journal, you owe him $10.00 and every time you cheat you owe $1.00 dollar. Doing this will help keep you accountable.
Pittsburgh Personal Trainer, Scott Hayward, Discusses Using Vinegar as a Dietary Aid
Studies have shown that you can consume two tablespoons of vinegar to reduce the body’s response to a high carbohydrate meal. The vinegar slows the rate at which the body absorbs the carbohydrates. You can also try dipping high-fiber bread (Rye is among the best) into a similar dip: Balsamic Vinegar, Extra Virgin Olive Oil, basil, pepper, and oregano. You can also experiment with other herbs for variety.
Rye bread has always been known as one of the healthiest bread choices. A recent Finnish study of people who suffered constipation reported that those who consumed about 6 slices of whole grain rye bread per day had more frequent and less stressful bowel movements. The average American consumes only 11.2 grams of fiber per day. This is the lowest consumption of fiber of all countries and is believed to be one of the reasons why the USA has the highest Colon Cancer rates in the world! By comparison, West African nations consume approximately 150 grams of fiber per day and have virtually no colon cancer. The USA RDA for fiber is 25-35 grams of fiber per day. Not only does whole grain rye provide much needed fiber, but a compound found in rye: Arabinoxylan may enhance the growth of critically important bacteria in your colon. In addition, rye has long been known to improve digestive health.
You can also try vinegar as a marinade: i.e. The English version of “Fish and Chips”, only try baking instead of frying the potatoes to keep the fat content down. New research from Wake Forest University on sleep patterns and weight gain confirms previous research: TOO MUCH OR TOO LITTLE SLEEP CAN ADD EXTRA POUNDS!!!The study was conducted on adults under the age of 40 and did not mention whether the participants exercised or their exercise activity. Athletic levels of activity may mean the need for more sleep. The researchers tracked participants for 5 years and found that people who slept 5 hours or less each night gained nearly 2 ½ times as much abdominal fat as those who slept between 6-7 hours/night. Participants who slept 8 or more hours per night added nearly twice as much abdominal fat as the 6-7 hour per night group. The researchers believe that people with sleep deficits tend to eat more (and use less energy) “because they are tired all-the-time! The researchers believe that people who sleep longer than 8 hours per night may be less active. Though the research seems to indicate that 6-7 hours per night is ideal, my personal opinion is that highly active athletes, training hard, may require 8 hours night and sometimes more often highly intense training or for younger, “growing” bodies! If you would like learn more about complex carbs and the body’s response to them, check out other articles on nutrition and fat loss.
Pittsburgh Personal Trainer Discusses Fat Loss Cardio Techniques
While there are many different schools of thought on what Frequency, Intensity, Time and Type of Cardio is the ultimate best for fat burning, Pittsburgh Personal Trainer Scott Hayward has broken down each type of intensity for cardio and has outlined both some benefits and risks that are inherent with each.
Fasted cardio in the morning One of the most controversial fat loss techniques is performing cardio first thing in the morning on an empty stomach. This method is widely embraced by bodybuilders and recommended by many Personal Trainers and nutritionists. Other experts claim that the risk of muscle loss is too high and they argue whether workout timing makes any difference in the overall scheme of 24 hour energy expenditure. With low blood sugar and low glycogen levels on awakening, it appears that the body is in a perfect state to burn fat preferentially, but combined with high a.m. cortisol levels, it may also be a perfect state to burn muscle. Therefore, the benefit is high, but so is the risk. Body composition must be carefully monitored when using this technique.
RISK: 3 (high)
BENEFIT: 3 (high)
Cardio in the morning after protein consumption
One of the biggest concerns brought up by opponents of fasted morning cardio is the potential for losing lean body mass. One way to help combat the possible loss of lean body mass is to eat a small protein-only meal or to consume a protein drink (no carbs) immediately upon awakening, then perform the cardio shortly thereafter. This decreases the risk by suppressing cortisol and preventing muscle breakdown, while maintaining the high benefit by keeping your blood sugar and insulin levels low.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Cardio at night
Many bodybuilders and Weight Loss seekers perform cardio late at night and then do not eat afterward in an attempt to increase fat loss. There are benefits to this method, but they are moderate at best, and the risks are high. Late night training may also keep you awake, disrupting your sleep cycle and recovery. Once you do fall asleep, your metabolic rate decreases rapidly, so you don’t reap the full value of the post workout metabolic increase that is achieved with exercise earlier in the day. Risk of muscle loss is high, so body composition must be monitored very closely.
RISK: 3 (high)
BENEFIT: 2 (moderate)
Short duration, high intensity interval training
One of the most popular trends in fitness today is high intensity interval training (HIIT). These workouts consist of short periods of high intensity work intervals followed by short periods of lower intensity recovery intervals. Generally, the intervals are 30 to 120 seconds in length and the total duration is in the 15-25 minute range. Research has shown that H.I.I.T Training causes a larger increase in post-exercise energy expenditure than moderate intensity, steady-state exercise, which keeps you burning calories at an elevated rate for an extended period even after the workout is over. There are risks, especially to the beginner, the deconditioned or the person unaware of his or her health status. However, because intensity is relative to each individual, risk is moderate and easily managed, while the benefits are high. For someone who is already highly fit, the risks are lower.
RISK 2 (moderate)
BENEFIT 3 (high)
Moderate duration, moderate to moderately-high intensity cardio
When cardio is performed for a moderate duration (approx 30 to 45 minutes per session) with the intensity held at the upper end of the “target heart zone,” (moderate to moderately-high), large amounts of body fat can be burned during the session. There is also a substantial post exercise elevation in metabolic rate, which, although not as high as that experienced from HIIT, also has a measurable impact on fat loss after the workout.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Long duration, low intensity cardio
Long duration cardio (60 minutes per day or more) does carry the benefit of more calories burned from fat and a moderately high cumulative calorie burn. However, intensity and duration are inversely related, therefore long duration cardio, by nature, is low in intensity. Low intensity cardio, while having the benefit of burning more fat relative to carbs, does not burn as many total calories per unit of time, nor does it have much impact on post exercise energy expenditure. This makes long duration, low intensity cardio (such as walking) most appropriate as a fat loss technique for beginners who can’t achieve higher intensities yet. Furthermore, this method is not time efficient. A long walk can be a very good (if not ideal) fat loss method for someone who is unfit, older, overweight, or has orthopedic problems. It also provides great health and even mental benefits. But there is little point in doing an hour or more per session when you can achieve equal if not greater Calorie Burn and post exercise metabolic increase by doing briefer sessions with higher intensity.
RISK: 1 (low)
BENEFIT: 2 (moderate)
High frequency cardio (5-7 days per week)
Daily cardio performed at a sufficient intensity is considered by many to be a no-brainer fat loss technique for two reasons: First, total caloric expenditure is increased over the course of the week. Since fat loss is a function of calories burned versus calories consumed, increasing cardio activity from three days per week to six days per week, will in theory, double the rate of fat loss in that period. Second, frequent cardio helps maintain metabolic momentum and keeps the metabolism “spinning” by avoiding long periods of inactivity, resulting in metabolic slowdown. These two factors make the benefit of this technique high. There is moderate risk, however, of overtraining or muscle loss. Risk of aerobic adaptation also increases if the high frequency is maintained over a prolonged period of time. Risks increase relative to the duration of each session and the number of weeks the high volume is maintained. Brief daily sessions have an even more favorable risk to benefit ratio.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Early Life As a child growing up in Pittsburgh, PA, Scott Hayward always had a love for fitness and physical activity. He played in little league baseball, youth basketball, but his first love was always football. He excelled on the gridiron playing throughout his youth, high school and onto college. He love of fitness and exercise was evident throughout college as he helped many of his fraternity brothers and people on campus achieve a healthier lifestyle.
Career Fitness Expert and Personal Trainer Hayward owns and operates a gym and private training facility in Pittsburgh, PA where he works out up to 16 clients per day. He says that it makes for long days, but I feel a real sense of accomplishment when my clients achieve their goals. His main focus is educating and motivating his clients and he focuses on functional fitness, something they can relate to their everyday life and life’s demands. While Hayward works out up to sixteen clients a day at his Pittsburgh gym, and they’re often a mix of pro athletes and regular everyday people. He receives more invitations to dinners and functions than he could ever attend. These invitations are from grateful clients just wanting to give something back for the help he gave them. As a personal trainer Hayward is known for training clients in one-on-one sessions with workouts. This practice is tied to his emphasis on functional training. Hayward has been called upon by NFL, MLB, NCAA athletes to help them take their game to the next level. Hollywood has also come calling as he has trained several notable Hollywood actors to include Jake Gyllenhaal.
Fitness Philosophy Hayward’s philosophy is this: Fitness is best if it is a part of your life. Too many people get overly consumed by fitness and that is not healthy either. They burn out too quickly and end up quitting rather abruptly. This is a marathon, not a sprint, this is for a lifetime.Hayward “ABSESSION”Hayward has written the ebook “Absession, America’s Guide to the ultimate six pack”Hayward has also created ABS Systems (Applied Body Science) line of supplements and training regimens.Author Hayward also serves as an editor and writes a regular column for Nightwire magazine. He has had articles seen in many national bodybuilding and fitness magazines. Education Scott Hayward is a graduate of University of Pittsburgh with a degree in Exercise Physiology and holds a masters degree from the University of Louisville in Sports Management. He is also a Certified Strength and Conditioning Specialist (CSCS), a National Strength and Conditioning Association (NSCA) Certified Personal Trainer (CPT), and is certified by the American Council on Exercise.
Clientele Hayward has trained many top notch professional, college and amateur athletes, as well as many everyday people.Business Ventures Hayward has started his own supplement line under the name of Applied Body Science and owns and operates a gym / personal training facility in Pittsburgh, PA