Arm Yourself with the Right Supplements

With so many nutritional supplements out on the market, it’s difficult to decipher which ones are beneficial and which ones are complete fluffs. Approximately 95% of the supplements out there are simply marketing hype and a complete waste of money.

Make sure to save your money and stick with the core supplements to assist you in your muscle building program. Here are the core supplements you want to include:


1. Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth - that's why supplementing with glutamine is important.



2. Creatine - is associated with added power and the ability to produce more adenosine triphosphate (ATP) - the chemical fuel source for training and growth. Supplementing with creatine allows you to raise creatine levels in the muscle - therefore enhancing strength and ATP - without the unwanted fat that you'd be saddled with by getting all your creatine exclusively from food.



3. Whey Protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.



4. Multi-Vitamins/Minerals are substances your body needs in small but steady amounts for normal growth, function and health. Together, vitamins and minerals are called micronutrients. Your body can't make most micronutrients, so you must get them from the foods you eat or, in some cases, from supplements or YOUTH JUICE

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FUNK’S SUPERSET WEEK

As I've mentioned time and time again, the key to constant muscle growth and fat burn is continually shocking your body with different workouts and principles.

Supersetting is a fantastic way to keep your gym visits short and sweet.

There are different ways you can superset.

1. You can alternate exercises from two opposing muscle groups with little rest in between. Biceps and Triceps (SEE VIDEO BELOW FOR SAMPLE EXERCISE), Quads and Hamstrings or your Chest and Back

2. You can superset two exercises from the same muscle group with little rest in between. Biceps – Standing Barbell Curl and Concentration Curls

3. You can superset two exercises that work completely different muscle groups with little rest in between. Biceps and chest for example.

Below is my superset week that I will perform on a 5 day split once in a while to change up the flow. I use all 3 superset principles. Even my clients will use this as one of their 8 week workouts performed during my body transformation program.

Workout Tips
· Perform the below workouts 2 weeks straight
· Increase the weight from set to set and week to week
· Rest 30-45 seconds between sets
· Be intense and get the most of every minute in the gym
· Add cardio, abs and a healthy diet and nutrition plan to maximize muscle growth and fat burn


FUNK'S SUPERSET WEEK

MONDAY - CHEST and ABS

CHEST
1. Cable Crossover and Lying Dumbbell Press - 3 sets of 10 reps per exercise
2. Incline Dumbbell Bench Press and Incline Dumbbell Flyes - 3 sets of 10 per exercise
ABS
1. Lying Leg Raises and Lying Ab Crunch - 3 sets 10 reps per exercise


TUESDAY - QUADS, HAMS and CALVES

QUADS
1. Barbell Squat and Machine Leg Press - 3 sets of 10-12 reps per exercise
QUADS AND HAMS
1. Leg Extension and Leg Curls - 3 sets of 10 reps per exercise
CALVES
1. Seated Calf Raise and Standing Calf Raises - 3 sets of 10 reps per exercise


WEDNESDAY - SHOULDERS, TRAPS, ABS

SHOULDERS
1. Seated Dumbbell Press and Bent Over DB Lat Raises - 3 sets of 10 reps per exercise
2. Military Press and Side Lateral Raises - 3 sets of 10 reps per exercise
SHOULDERS AND TRAPS
1. DB Front Raises and Shrugs - 3 sets of 10 reps per exercise
ABS
1. Bicycle Kicks and Seated Leg Raises - 3 sets of 10 reps per exercise


THURSDAY - BACK AND CALVES

BACK
1. One Arm Dumbbell Row and Seated Row - 3 sets of 10 reps per exercise
2. Seated Pulldowns To Front and Reverse Pulldowns - 3 sets of 10 reps per exercise
CALVES
1. Standing Calf Raises and Seated Calf Raise - 3 sets of 10 reps per exercise


FRIDAY - BI'S, TRI'S AND FOREARMS

BI'S AND TRI'S
1. Seated Dumbbell Curl and Close Grip Bench Press -3 sets of 10 reps each exercise
2. Standing Dumbbell Curl and Triceps Pressdowns - 3 sets of 10 reps each exercise (see video)
3. Concentration Curl and Triceps Kickbacks - 3 sets of 10 reps each exercise
FOREARMS
1. Reverse Dumbbell Wrist Curl and Reverse Barbell Curl - 3 sets of 10 reps each exercise

STANDING ALTERNATE DUMBBELL CURL AND TRICEPS PRESSDOWNS - VIDEO

AN INTRODUCTION TO THE BODY FAT SOLUTION (FREE DOWNLOAD)

I'm not sure if you've heard the buzz yet about Tom Venuto's new hardcover book, to be released by a major New York City Publisher (Avery/Penguin Books) on January 8th 2009.

If you haven't, you will. Tom has already been contacted by some of the largest fitness magazines in the world to talk about what's inside his new book... (The women's magazines have been especially interested for reasons you'll learn inside Tom's new report)

In a new 21 page transcript that Tom just uploaded to the web for you to read, you will learn Tom's newest insights, techniques and strategies for fat loss success in 2009

DOWNLOAD IT FREE HERE

Download and read this report and you will learn:

- Tom's simple solution to End emotional eating and stop diet self sabotage once and for all

- The massive confusion-causing and myth-making problem even worse than information overload and Tom's fool-proof solution

- Tom says, Body fat is NOT a problem, it's a _________________ (get this, or you'll be barking up the wrong tree forever)

- Why people are failing with applying positive thinking and law of attraction to their fitness efforts

- How to go beyond goal setting by crafting a powerful "vision" that motivates you for life

- How to eat healthy food almost unconsciously by using science- proven mental re-programming

- Why it may be fat loss suicide to listen to 12 week transformation contest winners or TV show weight loss contest winners

- Weight maintenance strategies of people who lose and keep off 50 lbs or more for 5 years or more

You're going to see Tom and The Body Fat Solution Book in the major media everywhere in 2009, and you will see the book on the shelves of every major bookstore in North America....

But you don't have to wait to learn some of Tom's newest fat loss discoveries!

I just got a sneak preview for you from the first full-length interview Tom has ever given about his New Book!

Subscribers to the Funk Fitness blog and newsletter (that's you) are getting the inside scoop TODAY, in this 21 page transcript:

DOWNLOAD IT FREE HERE

This transcript is from a full one-hour tele-seminar where Tom's site manager picked Tom's brain about what's inside his new book and how you can use it to get leaner, healthier and stronger in 2009 and beyond.

I can guarantee that when you read this report from Tom, his new insights on the reasons people are still failing with fat loss and why 90% of losers are regaining the weight, will give you the most enlightening "A-HA's" of your life.

You can download the report, "An Introduction To The Body Fat Solution" from the link below, and get Tom's newest advice that will help you NAIL your fitness goals in 2009 and more importantly, Maintain your results FOR THE LONG TERM:

DOWNLOAD IT FREE HERE

You can also pass this download link along to your friends, if you think it will help them. - http://www.burnthefatinnercircle.com/public/508.cfm?affID=funkrobert

Expect success,

Funk Roberts
http://www.funkrobertsfitness.com/

ADD INCHES TO YOUR VERTICAL

MOVE OF THE MONTH - THE TUCK JUMP

For over 25 years I was a former professional indoor and beach volleyball standout and jumping was my life.

As an outside hitter playing indoor volleyball, I had to spike thousands of balls past 6'8", 6'9" and even 6'11" blockers.

Playing 2-on-2 professional beach volleyball player, I continually exploded out of the sand, crushing balls straight down over an indoor height net.

Did I mention I’m only 5'10"

Jump Training is one of the most popular forms of Plyometrics. More specifically, it is a method where you combine speed and strength in the same exercise. It was a staple in my off-season training during my career, and has become even more important as I get older and my opponents get taller.

This type of training is used by athletes in almost all sports, because it works. If you are an athlete there's a very good chance that you will make tremendous gains in your athletic performance if you add plyometrics into your strength training program.


THE TUCK JUMP

The Tuck Jump is an exercise that will help with your explosive jump and increase your vertical leap. It’s great for developing explosiveness and power in the legs and glutes, both important in adding inches to your jump. Add that your core, agility and balance will be tested and you have yourself a key exercise to add to your training arsenal.

HOW IT’S DONE:

Stand in a half squat position with your hips back, knees over your toes and shoulders over the knees. Jumps as high as you can, bringing your knees to your chest at the top of the jump.

Land in a soft and controlled manner and repeat the jump. Every time you jump, picture yourself leaping over a chain linked fence or a high hurdle, don’t get caught and fall.

Perform 3 sets of 10 jumps, resting for at least 1 1/2 minutes between sets. This ensures that you perform the set at close to your maximum jump and power.

With this exercise done twice weekly, you will be on your way to adding those crucial inches to your vertical.

Reserve your copy of the Funk Roberts 6 Week Jump Training E-Book today - send your request to funkroberts@gmail.com

Funk Roberts
Don't Rush the Beat!
http://www.funkrobertsfitness.com/


Coming soon in 2009 the complete Funk Roberts 6 Week Jump Training E-Book. It includes your jump program with photos, strength training, diet and nutrition, supplementation and more, guaranteed to add 2-10 inches to your vertical.

THE CARDIA-THLON

Sweating and increasing your heart rate with cardio is not just beneficial for fat burning, but it also reduces the risk of heart disease, stroke and diabetes while decreasing blood pressure and bad cholesterol.

Cardio has even been shown to help in everything from improving your immune status to reducing symptoms of PMS (great news for both men and women).

Traditional cardio programs in the gym often consist of 30-60 minutes on one machine. The key to a highly effective fat-burning cardio program is to be sure your training session is challenging and at a high intensity. You want to get your heart rate up, you want the muscles to burn and you want to sweat.

I created a Cardia-thlon to ensure that I was hitting all aspects to a successful fat-burning cardio session. The Cardia-thlon combines 3 different cardio exercises/stages performed one after the other;

STAGE 1- 20 minutes on Stair Climber
STAGE 2 - 20 minutes on Bike
STAGE 3 -20 minutes on the Treadmill

I gradually increase the intensity level so that I am at 80-90% of my max for 15 minutes on each piece of cardio equipment. At the final stage there is a 5 minute cool down on the treadmill.

After successfully completing all 3 stages for 60 minutes I stretch, stretch, and stretch again. I use the Cardia-thlon every 1-2 weeks to shock my body into a fat burning machine.

By using the Cardia-thlon you are burning calories (300-700) which is be key to fat loss, increasing your cardiovascular fitness by raising and strengthening your heart rate, building muscular strength in your legs and core and finally building stamina by training your body to process lactic acid faster.

You don’t have to use the 3 cardio exercises above. Create your own Cardia-thlon exercises or change up the order.

Continuing to change up your cardio sessions, will help you to burn fat faster and more effectively, prevent you from reaching those dreaded plateaus and increase the strength of your heart.

Good Luck and Happy Training

Sample 20 Minute Session
5 minute warm up – 45% intensity
15 minutes – 75-90% intensity
Wipe down the equipment and move onto the next stage

Funk Roberts
Don't Rush the Beat

KETTLEWORX - THE SIX WEEK BODY TRANSFORMATION

KettleWorx Infomercial Trailer



KettleWorx Trailer from KettleWorx on Vimeo.

KettleWorx is a breakthrough program that

gives you the three most importantelements of fitness:
CARDIO • CORE • RESISTANCE
Just 20 minutes, 3 times a week.

One hour a week - anytime, on your schedule!

The Funk Roberts special coupon code to save 10% is: kwsave10

KettleWorx is a breakthrough program that gives you the three most important elements of fitness - Cardio, Core, and Resistance - ALL at the same time and ALL in short 20-minute workouts. It works so well because your body becomes the ultimate fitness machine, moving in 3 dimensions, like nature intended. You're toning every muscle, getting RESISTANCE plus CORE plus CARDIO and you're transforming your body in just Six Short Weeks.

In the KettleWorx 6-Week Body Transformation, Celebrity Fitness Trainer and Kettlebell Expert Ryan Shanahan will guide you week by week through 18 totally unique workouts – it’s like having your own personal trainer, but in the convenience and privacy of your own home. All it takes is 20 minutes, 3 times a week – that’s one hour a week, on your schedule! And in six short weeks, the changes to your body will amaze you!

FUNK ROBERTS KILLER 3 ROUND WORKOUT

The other day my training partner and I decided to throw a wrench into our workout. We didn’t have a lot of time and wanted to get Weight Training, Abs and a Cardio workout all in 30 minutes. Enter the KILLER 3 ROUND WORKOUT

This workout consists of 6 exercises that are done one after the other for 30 second intervals, no rest in between. Once you have completed the round, you rest for 1 minute and it’s on to Round 2, rest for 1 minute and then Round 3. If you are still breathing, then go for 2 more rounds.

The goal is to perform as many repetitions as possible, with high intensity, perfect form and balance.


FUNK KILLER 3 ROUND WORKOUT

Round 1
Standing Alternate Dumbbell Shoulder Press - 30 sec (Soulders)
Classic Burpees - 30 sec (Chest, Legs and Cardio)
Step Ups on Flat Bench - 30 sec (Cardio and Butt)
Dumbbell Bicep Curls on a Bosu Ball - 30 sec (Biceps)
Bench Dips - 30 sec (Triceps)
Frog Crunches - 30 sec (Abs)
Rest for 1 minute

Round 2
Standing Alternate Dumbbell Shoulder Press - 30 sec
Classic Burpees - 30 sec
Step Ups on Flat Bench - 30 sec
Dumbbell Bicep Curls on a Bosu Ball - 30 sec
Bench Dips - 30 sec
Lying Bicycles - 30 sec
Rest for 1 minute

Round 3
Standing Alternate Dumbbell Shouder Press - 30 sec
Classic Burpees - 30 sec
Step Ups on Flat Bench - 30 sec
Dumbbell Bicep Curls on a Bosu Ball - 30 sec
Bench Dips - 30 sec
Russian Twists - 30 sec
Rest for 1 minute


The entire 3 round workout should take no longer than 15 minutes, including the time it takes to peel yourself from the floor. It was nice to have my training partner as she kept me going when I felt like dying and timed me as well. And after I was done it was her turn.

Make sure to warm up the body with 5 minutes on the treadmill, a light jog or jump rope and cool down with a complete body stretch, you’ll need it.

If you don’t have a lot a time to work out or want to accelerate your fat burning process, the FUNK ROBERTS KILLER 3 ROUND WORKOUT is your answer.



Funk Roberts
Don't Rush the Beat

HOW TO GET THE MOST OUT OF YOUR WORKOUTS

I read these great tips in Maximum Fitness a few months back and they are right on point with my workout philosophy. I added a couple of my own tips and the comments as well.

1. Change up your weight exercises from one session to the next – DON’T GET STALE!

2. Begin each exercise by engaging your target muscle – FEEL THE BURN!

3. Increase the weights as you grow stronger – IF YOU CAN DO 10 REPS, MOVE ON UP!

4. Overemphasize the contraction on each exercise – SQUEEEEEEEZE!

5. Work as hard as you can on each rep, don’t pace yourself – THIS IS NO STROLL IN THE PARK!

6. Feel free to add a couple more sets to the workout - IF YOU HAVE TIME, WHY WOULDN’T YOU!

7. Have a journal and plan your workouts before starting – PLAN AND ATTACK!

8. Get a doctor’s clearance if you have any sort of health condition – A WORKOUT A DAY, KEEPS THE DOCTOR AWAY!

Funk Roberts

Don't Rush the Beat

FITNESS VIDEOS ON FUNK TV - WATCH NOW!

Decrease Your Intake of Sugar for Weight Loss

Funk Roberts Fitness Tip

One of the best things you can do to drop excess body fat is to decrease your intake of sugar. Start gradually decreasing high sugar foods like donuts, candy bars, cakes, pies, hard candy, fudge, soft drinks and processed fruit juices.

If you want to cure a sweet tooth, try frozen grapes or sugar free Jell-O. By decreasing your sugar intake, you will be able to control your insulin levels which will help unlock your body's ability to start burning stored body fat.

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Funk Roberts Fitness has teamed up with Supplementsource.ca to give you great savings on everything at the website.

Just type "funkroberts" in the code section when purchasing and you will receive an extra 10% off everything at Supplementsource.ca – This includes items that are already on sale.

SAVE TODAY

FOOD IS FUEL

The Daily Caloric Consumption Chart for Women

This is a daily caloric chart for women, that you should live by. It makes sense. You have to fuel your body for it to burn fat. Eating 5-6 small meals per day or every 2-3 hours is a MUST.

Download the chart below, put it on the fridge or at your work desk.
Use your weight and activity level to guide you to the amount of calories you should be eating everyday.

I hope you are at least in the low activity range.

Resting Calories
Low Activity (low impact walking, cycling 2-3 times a week)
Medium Activity (low impact walking or cycling 3-4 times a week)
High Activity (low impact walking or cycling 6-7 times a week)

Sources:Mayo Clinic Report, volume 163 (1998)

American Journal of Clinical Nutrition, volume 44 (1986 1-19)

From Susan Powter Online - http://www.susanpowteronline.com/index.php/site/ebmt_eat/

THE NATURAL WAY TO PERMANANTLY ELIMINATE CANDIDA AND YEAST INFECTIONS

Candida Symptoms - Eliminate Them For Good!

By the How to Cure Candida TEAM
HowToCureCandida.com

Candida has become a VERY popular topic within the natural health community and for good reason. As much as 80% of the population has or will have Candida in their lifetime. Of this amount as much as 90% aren't even aware of it!

Don't be one of them, make sure to scroll down to the bottom of the page after you read this to take the last Candida Questionnaire you'll ever need to take. Determine once and for all if YOU actually have Candida or not!

Candida Symptoms are many and widespread this being due to the full body impact a pathogenic organism can have on the body when left to do damage.

Some of the most popular Candida Symptoms are:

•Arthritis
•Painful Urination or Other Urinary Disorders
•Depression or Mood Swings
•Chronic Rashes
•Chronic Fatigue
•Irritability
•Joint Pain or Swelling
•PMS
•Digestive disorders such as IBS
•Muscle Aches
•Short Attention Span
•Headaches or Constant Migraines
•Acne
•Chronic Respiratory Infections
•Impotence
•Gas
•Hypoglycemia
•Menstrual Pain
•Skin Lesions
•Shortness of Breath
•Food Allergies
•Learning and Memory Problems
•Eczema
•Blurred Vision
•Brain Fog

Sinus Congestion and pain, ADHD, Constipation and the list goes on and on

Candida symptoms don't need to be a part of your life, there are MANY natural therapies you can use to eliminate Candida. However there are few that actually provide long term relief, even fewer that Eliminate Candida Symptoms for good.

Most Natural therapies use a combination of Anti-Fungals, Probiotics and a strict diet to ensure success. This will work to eliminate Candida symptoms for a little while, however as much as 95% of people never experience total relief from all their symptoms by doing this alone. Mostly due to the fact that no one can eliminate their sugar intake for life and eventually when you go back on eating sugar again sooner or later Candida will develop and it's back to square one.

You may wonder if it's even possible at all to have relief for life. The answer is absolutely, but the root cause that is allowing Candida to thrive in your body must be addressed. This requires different cleanses that may not directly kill Candida, but after performed will allow your body to eliminate Candida all on it's own. It is truly the most natural way to eliminate Candida and all its symptoms for life.

Find out if you have Candida Go to HowToCureCandida.com

The Cure is here! Never before has a natural Candida and Yeast Infection system been as effective at targeting and eliminating the root causes of both Candida and Chronic yeast infections until now.Go to HowToCureCandida.com to read about this first of a kind natural cure.

PURCHASE YOUR COPY TODAY

The How to Cure Candida TEAM consists of a group of expert nutritionists, medical and nutritional researchers and nutritional consultants. We all formerly had Candida, yes all of us, men and women. We each possess years of research in the field of natural therapies and specifically Candida. We chose to gather together to find a real solution to eliminate the root cause of yeast infections, Candida, and eliminate it. We shared our knowledge, research and experience and created a guide on how to cure Candida and yeast infections permanently and naturally for good. For information on the How to Cure Candida program, visit: HowToCureCandida.com

Premier Fitness Gold Membership - $299/year

Funk Roberts Fitness and Premier Fitness Club have partnered to bring you an exclusive Premier membership package, perks for being a subscriber to the Funk Roberts Fitness Blog.

Robert Thompson Jr., manager at the Danforth location, is offering Funk Roberts Group members a Gold Membership at $299/year, that’s $25.00 per month.

You must be a new Premiere member to take advantage of this offer.

Membership includes access to all 37 locations across the GTA, daycare services, towel services and a complimentary fitness assessment.

In order to enroll or receive more information YOU MUST contact Robert Thompson Jr. directly at 416 520-1228 or rthompsonjr@hotmaill.com

Now you have no excuse to get fit and healthy

Stop talking about it and DO IT NOW!

This offer isn’t available at any of the clubs and a brand new member walking off the street would never be offered this rate, so for those of you interested, you are privileged. Pass this onto you family, friends and co-workers so they can enjoy the membership and get healthy.

I am not only promoting Premier Fitness, but I am a 10 year member too.

To see the locations nearest to you go to http://www.premierfitness.ca/

Please stay tuned for more Funk Roberts Fitness special offers, discounts and freebies

Don't forget to sponsor Funk Roberts and help fight Prostate Cancer - CLICK HERE

Check out the video

KETTLEBELL JUGGLING FOR FAT LOSS

Kettlebell Expert and Celebrity Trainer Ryan Shanahan demonstrates juggling with kettlebell to burn fat - Check out the video and article.

"FAT LOSS? Come on! What's the deal?"

I'm sure there's more than one of you saying that to the title. If your stuck with what to do next for your kettlebell program , you may want to try kettlebell juggling as an alternative to one's regular workout.

Kettlebell juggling isn't real exercise; it's just messing around, right?

Nope. If you happen to be sick of swings, or just can't muster up the motivation for 500 rep snatch workout, try juggling. It's a great change of pace and it will get your heart rate up, burns calories, and helps you melt fat.

So here it is. A Kettlebell juggling for fat loss basic How To Video.

For more Kettlebell Videos and E-books go to http://www.kettlebellpros.com/

TIPS TO REDUCE BELLY FAT

Help to Reduce Belly Fat

It has been stated that losing weight in a specific area is not possible, until now. Many people look to reduce belly fat with no success in finding the right solution. The goal is too look at the body as a whole as you will still want to lose weight everywhere.

Can You Lose Weight Where You Want?

You can reduce belly fat with a bowel cleanse. The bowel cleanse is designed to help you get rid of compiled waist that has been sitting in your intestinal track for many years and maybe even most of your life.

The reason why our belly looks fat has a lot to do with what's inside them. Studies show that 10-15 pounds of fecal matter are still contained in our stomach. This is an extra 10-15 pounds of weight surrounding our belly.

The goal is to get rid of this belly fat by getting rid of what is inside. You will be amazed at how much weight you can lose and especially all of it coming from you belly. The 10-15 pounds of waste makes you look fatter because it pushes your belly out.

Get rid of what it doing that and you will have a much flatter stomach. I'm not promising a 6 pack, but I am promising some specific weight loss in that area.

Help to Reduce Belly Fat Summed Up
1. Start your day off with breakfast; This shifts your metabolism into high gear which is known for helping you burn fat

2. Fat loss should be looked at as a whole, as this will provide long lasting weight loss. Why would you want to lose the weight and gain it back?

3. You may wish to add some form of exercise to speed up the weight loss process

4. Consider eating portioned meals frequently throughout the day

5. Avoid eating junk food, processed foods, fast foods as these are the culprits to belly fat

6. Use a "cleanse" to help remove the 10-15 pounds of waste in your stomach

7. Take ACTION; start today. There is no better time than NOW

CLICK HERE to Discover how you can "Shed 10 lbs, 25 lbs, 50 lbs even 100 lbs or more - and Keep It Off FOREVER!!" using this proven weight loss system.

Want proof CLICK HERE to see for yourself how Sarah Brown lost 43 pounds, safely and easily using this proven weight loss system...

Dean Boukaras is a Nationally Certified Personal Trainer, Nutritional Expert & Digestive Care Adviser. He is in the works of publishing his new book which focuses on showing people how to make positive life style changes. In addition, Dean contributes to his fitness Blog and publishes a fitness newsletter for many of his members. He continues to venture into the health and fitness field, helping those who seek his services.

CLICK HERE TO READ MORE OF DEAN'S GREAT ARTICLES

DO YOU WANT STRONGER SHOULDERS, BACK AND CORE?

There is nothing more deflating then having your routine go stale and get boring. Sometimes inserting the occasional challenge into your workout can get you back to greater gains and strength.

The Overhead Dumbbell Squat is a great exercise to add to your training routine to strengthen your shoulders, back and core.

It’s a crazy exercise that reminds your body that plateaus are not an option.

HOW YOU DO IT

· Grasp a dumbbell and stand erect, holding it at shoulder height. Place your opposite hand on your hip.

· Place your feet wider than shoulder-width apart. Keep your abs pulled in tight, chest up and eyes focused forward.

· Inhale deeply and press the dumbbell overhead to full arm extension.




· Holding the weight overhead, perform a squat by bending your knees and hips as if you were sitting in a chair. Keep your torso upright and tight on the descent, with the dumbbell above you at arm’s length.

· When your legs form angles of just less than 90 degrees, extend your knees and hips until you return to the standing position: repeat.

· After performing the designated number of reps, lower the dumbbell to your shoulder and then to the floor. Rest and repeat with the other arm.

TIPS

1. Include the overhead dumbbell squat as part of a back or shoulder workout, either regularly or anytime you want to push the envelope

2. Try the overhead barbell squat for a different feel

3. Don’t have access to a dumbbell; you can use a kettlebell, large can of soup or anything that you can pick up with some weight.

FUNK'S SHOULDER WORKOUT
1. Overhead Dumbbell Squat - 4 sets of 10 reps (each arm)
2. Seated Military Press – 4 sets of 10 reps
3. Funk Crazy 28’s – 3 sets of 28 reps

Funk Roberts
Some Excerpts –Muscle and Fitness – Sean Waxman

BURN 2 LBS PER WEEK OR 8-10 LBS IN A MONTH

Fat loss occurs when there is a caloric deficit in relation to calories in vs calories out. Your basal metabolic rate takes in consideration your body functions and how much that burns alone, which on avg is 1200 but this figure depends on a few factors which can differentiate each persons individual BMR. The activity you add to this versus the food intake will overall balance to a surplus or deficit.

For a fat loss you want to see a deficit but within reason. If you do not get in enough calories you then alter the effect and will gain weight due to the result of your metabolism slowing in response to the lack of calories needed.

Eating every 2-3 hours is the basis of this diet which helps keep that metabolism burning your fat stores and not having to concentrate on the food you're taking in.

Lack of activity combined with lack of attention to diet causes your body then ignores fat stores and works on what you are eating, packing the rest of the excess calories away for a rainy day since it feels you are not eating frequently enough. Starvation or limiting meals while drastically lowering your daily calories will sabotage your results slowing the metabolism in turn packing fat.

In other words, do not skip meals!

Your choices for complex carbs should be brown and black rice, tubers such as potatoes and yams as well as grains such as oats and quinoa. ½-3/4 cup with lunch and dinner is optimal. Between lunch and dinner you can have other carb sources such as beans, carrots and squash, or yogurt with fruit.

The fibrous carbs are a must. Dark leafy greens and items such as green beans, asparagus, and broccoli and mustard greens should be eating 2-3 times per day. Breakfast is always easy with choices like egg whites, protein shakes, and oatmeal. Pre and post workout depends on your goals and factor on protein or 50/50 type shakes. I say if you want to burn fat, eat a good meal after your workout, items such as listed above.

A few hours before bed is a great time for a protein powder and water drink to help with muscle recovery. This is not going to cause you any fat gain at all. Lastly you want to ensure you include some Omega fats into the diet in the forms of olives, avocado and the best choice being almonds.

Use this guide to set up a meal plan; here is a sample fat burning meal plan. This will help you with some serious fat loss!!!

Keep it strict and you can expect an average of 2 lbs per week or 8-10lbs in a month.

Breakfast - oatmeal and 3 egg whites with a small banana

Snack 1 - no fat plain yogurt with ¼ cup mixed nuts and berries

Lunch - chicken breast or fish fillet with 2 cups greens and no fat dressing along with ¾ cup brown rice.

Snack 2 - 2 plain rice cakes with a tsp almond butter per pc and ½ cup to a cup chopped broccoli

Dinner - large fish fillet of cod or snapper steamed with 1 cup (measured cooked) mustard greens and spinach plus a small potato or yam

Snack 3 - protein drink

Funk Roberts

Source ShapeFit.com

FUNK FITNESS TIP

Cardio + Resistance Training = A Healthier, Stronger, More Muscular You

If your cardio workout overshadows your resistance training, you run the risk of losing muscle tissue. Also, your body may eventually experience exhaustion and develop nutrient deficiencies.

Cardiovascular exercises require a lot of fuel and wears out your body – specifically your joints. You need to ensure that you add resistance training to strengthen muscles, bones and burn fat efficiently.

The average individual needs about 30 minutes a day, three to five days a week.

Funk Roberts

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HELLBOY HALLOWEEN WORKOUT

Chest - Flat Bench Dumbbell - 4 sets 8-10 reps

Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps

Triceps –Dumbbell Triceps Extensions – 3 sets 8-10 reps

Back - Lat Pulldown – 4 sets 8-10 reps

Biceps - Barbell Curl – 3 sets 8-10 reps

Quads – Squats – 4 sets 8-10 reps

Hams - Lying Leg Curl – 3 sets 8-10 reps

Calves -Standing Calf Raise – 3 sets 15-20 reps

Abs - Reverse Crunch 3 sets 15-20 reps

Hellboy

I'm gonna be sore in the mornin'!