Category: Fat Loss

Here is your fat loss TABATA workout of the week.

In addition to the workout, please note we will be changing over our current template. For your convienence, we will be adding a video of the workout with demonstrations of each exercise. We should have videos available in the next week or two.

Equipment needed:

Guys: 1 pair of 25lbs dumbbells
Gals: 1 pair of 15lbs dumbbells

Round 1:

Thruster (DB Squat to Overhead Press): 20 seconds
Rest: 10 seconds
Renegade Rows (pushup position-row): 20 seconds
Rest: 10 seconds
**Repeat 4 more times then rest 1 minute

Round 2:

Close Grip Pushups: 20 seconds
Rest: 10 seconds
DB Reverse Lunges: 20 seconds
Rest: 10 seconds
**Repeat 3 more times then rest 1 minute

Round 3:

DB Front Squats: 20 seconds
Rest: 10 seconds
DB Upright Rows: 20 seconds
Rest: 10 seconds
**Repeat 4 more times then rest 1 minute

Round 4:

Single Leg Deadlifts(alternating legs): 20 seconds
Rest: 10 seconds
Floor Bridges: 20 seconds
Rest: 10 seconds
**Repeat 3 more times then rest 1 minute

Round 5:

DB Curl to Overhead Press: 20 seconds
Rest: 10 seconds
Burpees: 20 seconds
Rest: 10 seconds
**Repeat 3 more times then rest 1 minute

Round 6:

Lunge Jumps: 20 seconds
Rest: 10 seconds
Bench Dips: 20 seconds
Rest: 10 seconds
**Repeat 4 more times then FINISHED!!!

Category: Industry Myths

As trainers, we shake our heads at things we see and hear. One of the most common mistakes many individuals make in regards to fat/weight loss is CARDIO.

Though it is true that cardiovascular activity has many healthy benefits, cardio is not the answer to a fast and effective weight loss program.

The answer lies in the individuals amount of lean muscle mass. That's because muscle burns more calories that fat in a process called protein metabolism. Simply put, the more muscle we have, the more calories we burn throughout our day.

Weight lifting and specifically interval training 3-4 days per week is critical for any weight/fat loss program. Keep the cardio (HIIT Training - see prevous blog posts to discover this) going, but change your focus. The combination of both will help you burn the fat and calories you desire in a healthy and balance way.

Category: Fat Loss

Here is your fat loss workout of the week. You may have to google search the exercises or find them on youtube if you are unfamiliar with them. Good luck!

Round 1:
TRX Squat Jumps: 20 seconds
Rest 10 seconds
TRX Ice Skaters: 20 seconds
Rest 10 seconds
***Repeat 3 more times then rest 60 seconds

Round 2:
TRX Bridge: 20 seconds
Rest 10 seconds
TRX Row: 20 seconds
Rest 10 seconds
***Repeat 4 more times then rest 60 seconds

Round 3:
TRX T's (Rear Delt Flys): 20 seconds
Rest 10 seconds
TRX Bicep Curls: 20 seconds
Rest 10 seconds
***Repeat 3 more times then rest 60 seconds

Round 4:
TRX Chest Fly: 20 seconds
Rest 10 seconds
TRX Push Up (Feet in straps): 20 seconds
Rest 10 seconds
***Repeat 3 more times then rest 60 seconds

Round 5:
TRX Oblique Crunch: 20 seconds
Rest 10 seconds
Burpees: 20 seconds
Rest 10 seconds
***Repeat 4 more times then rest 60 seconds

FINISHED!!!

Category: General



"It's true hard work never killed anybody, but I figure, why take the chance?" ~Ronald Reagan

We all know lazy people, maybe you are lazy.

Does this sound familiar? "What do you want me to pick up for dinner tonight?", or "I'll start my diet and exercise program after New Years".Or my all-time-favorite is the person who watches T.V., picks up the phone and calls to order the latest "As Seen On TV" exercise product (ie. the neck line thiner or the inertia bell) who has every intention of sitting on the couch, exercising while watching t.v. but after a few failed attempts decides the whimpy equipment is better served as a doorstop.

Did that describe you or anybody you know? The good news, is chronic laziness is a habbit, and habbits can be broken!

Here are some helpful tips and warning signs to consider if you're in need of a major life style change:

Avoid Procrastination -the "I'll do it tomorrow" attitude has got to be changed to "what can I do today!" If this is you, start by prioritizing your day on your outlook, blackberry or other calanders. Set goals and timelines for your tasks. If you fail to accomplish these don't get down on yourself. Don't attempt to move on to the next task until the previous is crossed off your list. This will help eliminate your "DROWNING" sensation.

Avoid Crashing -Coffee is a very important part to many of our mornings. If you just can't break this habbit, or refuse too, try sticking with a single cup of java. Rather than reaching for that second and third cup, supplement a fruit (such as an apple). The natural sugar in fruit has a ton of great energy.

Avoid The Drive Thru - This is a big one. Fast food has very high energy density levels. This causes us to eat more than we normally would or should. Foods with a high energy density confuse the brain's control systems for appetite, which are based solely on portion size. We've all experienced Thanksgiving dinner and meals and the nap that follows. This is a side-effect of over eating.

Sleep Deprevation - A single sleepless night causes us to become more irritable, blurry vision, slowed reaction time and diminished memory capacity. This all contributes to laziness. An average of eight to ten hours of sleep per night is strongly recommended. If you experience problems falling asleep you may want to try supplementation and/or visiting a sleep specialist.

Lastly, motivation. If it is motivation you need, Renegade trainers are here to help. We have the ability to safely and effectively help you discover a plan to get you off the couch, and into the gym. Whatever your needs are, we are here to help. Call or email us today to schedule your first workout!