BATTLEBAG WORKOUT DVD SYSTEM WITH FUNK ROBERTS

BATTLEBAG WORKOUT DVD SYSTEM AND A FREE COPY OF THE NUTRITION GUIDE

 Last month was the launch of the new Battlebag Workout DVD System and I was lucky and blessed to be one of the main trainers and part of an awesome team of fitness professionals. The workouts are incredible and using the Battlebag adds another dimension to your weight loss journey.


New 6 Week BattleBag MMA Workout program you get 10 ground breaking MMA Fitness routines , divided into 15 minute Fat Blasting Workouts , performed only 3 times per week!

The DVD System comes with a copy of this BattleBag Nutrition Plan which you can get here for free. 

Get Firm for Summer with the Carb 100 Diet. Download for FREE @ http://www.Carb100.com/

I receive  a lot of positive feedback from women that love the Friday Fat Shredder Workout with Funk Roberts Your BattleBag MMA Fitness instructors Ryan Shanahan, Kasia Sitarz and Funk Roberts guide you through a No-Fail program, based on actual workouts MMA Fighters use to get that hard and defined MMA ABS.


Check out the BattleBag trailer video below 6 WEEK BATTLEBAG WORKOUT DVD SYSTEM TRAILER






Ryan Shanahan is the mind and creator of the BattleBag workouts and runs classes that get many women of all shapes and sizes. Look below for some great body transformations




BATTLE BAG CLASS




ORDER YOUR BATTLEBAG TODAY - CLICK HERE






BattleBag MMA workouts are legendary because:

1. It’s a Cardio Workout The constant switching of body position and 5 minute flurry of BattleBag punches is a very effective aerobic workout.

2. It's a Strength and Resistance Workout The resistance of the specially designed BattleBag surface while striking with your arms and legs creates a full body strength workout. It's one of those workouts that you wake up the next morning feeling muscles you forgot about.

3. It's a Stress Reliever Workout This is one of the benefits that the BattleBag is most famous for. Male or Female, everyone that sees and walks by a BattleBag always gives it a quick kick or punch. Why? Because it feels good ! It is an awesome tool for stress reduction. Imagine visualizing somebody or a situation and letting all your frustrations out on the BattleBag.

4. It's an Easy to use at Home or Anywhere Workout for any Fitness Level Traditional Punching Bags are difficult to use in your home. Most hang from brackets that damage your ceiling , others leak water or sand damaging your floor, and Punching Bags are Heavy, weighing 100lbs sometimes more, so moving it around is extremely difficult .

The BattleBag weighs less then 10lbs , is filled with a specially designed memory foam that cushions your punches and kicks, making it very comfortable to use, and the best part is, you just lay it anywhere, then SIT and  HIT.

The BattleBag MMA Workout Program includes:
• BattleBag Grappling Dummy
• BattleBag MMA Gloves
• Carb100 Diet E-book
• BattleBag Progress Chart/ Schedule
• 10 MMA Fitness DVD workouts on DVD


ORDER YOUR BATTLEBAG TODAY - CLICK HERE



TESTIMONIAL:

The BattleBag MMA Workout Program gets you MMA Fighter Abs, in JUST 6 WEEKS! Only three 15-minute workouts a week is all it takes!


Once you start the program, you will see and feel results immediately.

Adrienne lost 3 inches off her waist and 3 inches off her hips in ONLY 3 WEEKS.

Adrienne went from 30% bodyfat to 18% bodyfat.

ORDER YOUR BATTLEBAG TODAY - CLICK HERE

Get my NEW 4 Week Spartacus Bodyweight Workout Program and Nutrition Report FREE

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

I just finished shooting 5 Exclusive Spartacus Bodyweight workouts for you. When I say “Exclusive” I mean you will NOT find these workout videos anywhere on the web except the Spartacus Bodyweight Workout Page.


Before I release this to the world, I wanted to give you direct VIP access to the workouts and the 4 week Bodyweight program EBook. Just my thanks for being a true Spartacus Workout supporter and fan

As a bonus you will also get, Fit to Eat Certified Nutritionist Laura D’s Report – “What to Eat on My Workout Days” Really amazing stuff

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

SPARTACUS " GET IT DONE" BODYWEIGHT WORKOUT





Here's what you'll get with the Spartacus Bodyweight Workouts for Fat Loss


• 5 Exclusive plus 2 Bonus Bodyweight Workout videos that you can download to your MP3 or IPOD

• Spartacus 4 Week Bodyweight Program Schedule

• Printable workout exercise lists for all videos

• Beginner-Intermediate- Advanced levels

• And much more!

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

Here is what you will learn from the Fit to Eat Nutrition Report

• The best foods to eat on your workout days and when

• List of foods that you should always have in your fridge

• Why you NEED Carbs in your diet

• Pre and Post Smoothie Recipes

• And more!



GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

Enjoy your FR EE gifts and train hard,

Your Friend and Coach

Funk Roberts

P.S. Please forward the link below to a friend and give them access to the Spartacus workouts and Nutrition info

http://blog.spartacusworkout.com/gift/

NUTRITION BASICS FOR FAT LOSS – 3 VIDEOS

One of the largest barriers people have when trying to burn fat and lose weight is their Nutrition. It is not necessarily that they are not trying hard, but the lack of knowledge concerning nutrition is what usually prevents the majority of people from starting or sticking with a diet.

A big mistake I see with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits.

I was no exception to this either. Healthy nutrition was my biggest struggle. I was pretty big and muscular to an extent, but I could not get the six pack abs or real defined muscles.

So after I retired (from volleyball) and changed my training from traditional weight lifting to High Intensity Interval Circuits, the fat started to peel off, but I still couldn’t get the six pack.

So I decided to concentrate more on cleaning up my diet, getting rid of all the junk and crap and learning more about proper nutrition. And you know what? It was easier than I thought.

Look I am not a certified nutritionist, but with a few years of research, working on my own nutrition for my pro Muay Thai fight, fitness modeling and becoming a nutrition guru for MMA athletes.

Add working alongside Laura Discepola from Fit to Eat Nutrition for my Spartacus Program and of course engaged to a former bodybuilder and current muay thai fighter, I have been able to somewhat master the art of nutrition for fat loss and I am still learning and evolving.

So now I want to share all my nutrition knowledge and success with you. Over the next couple of months, I will be posting 10 nutrition videos to help you with you weight and fat loss goals.

I used all the nutrition information I am going to share with you to help me with my 8 Week Spartacus Workout and Nutrition Body Transformation, plus it’s a key in my two of my up-coming projects (Spartacus Workout 2.0 Program and Nutrition for Combat Fighters).

The great thing is that it has also worked for hundreds of people. The information that I am going to share with you is not new, I did not create it, and in fact it’s simple to follow.

So if you are a male or female with a goal for weight and fat loss, sit back, grab a pen, watch, listen and take down some tips and start to implement clean healthy nutrition into your lifestyle.

Below is a 3 part series on the Nutrition Basics for Weight and Fat Loss. I have also included some notes that accompany the information in the videos, so that you don’t have to remember everything or in case you missed the important points



NUTRITION FOR WEIGHT AND FAT LOSS - PART 1




NUTRITION FOR WEIGHT AND FAT LOSS - PART 2 -
WHAT TO EAT AND WHAT TO STAY AWAY FROM




NUTRITION FOR WEIGHT AND FAT LOSS - PART 3 - ONE DAY FAT LOSS MEAL PLAN





VIDEO NOTES:

We know how important nutrition is to fat loss.
- 75-80% of fat loss success will come from your nutrition
- You can’t out train a bad diet
- You go on the treadmill or elliptical and burn 300 calories and then you step into the kitchen and eat a muffin or a piece of pizza and within a minute it you put those 300 calories or more back on.

PHYSICALLY ACTIVE PERSON (SPARTACUS, MMA ATHLETE, WORKOUT FANATIC, ATHLETES VS SEDENTARY PERSON
- More calories needed
- Timing of Nutrients
- Increase Carbohydrates
- Increase Protein


NUTRIENTS
- Everything we eat provide nutrients – all foods
- 6 categories of nutrients which all provide different functions
- Eat proper food to get the best and most nutrients for your body
- Nutrients work together


MACRONUTRIENTS AND MICRONUTRIENTS

MACRONUTRIENTS

1. Carbohydrates – provides energy for the body

2. Protein - rebuilds and repairs tissue and helps to build muscle and fat loss

3. Healthy Fats – part of all cells and protect internal organs and provide fat soluble vitamins

4. Water – most important nutrient for the body, 60% of the body, without any water we can only last a couple of days before we die, we can last about 30 days without food

MICRONUTRIENTS

- Vitamins and Minerals regulate varies body processes

- They work in different cells
- Vitamins and minerals DO NOT PROVIDE ENERGY – a lot of people will be taking a vitamin supplement and think that their energy is higher – that is physicalogically impossible unless you are deficient in a mineral – in in our society (Western) the levels of very low deficiency is very low


CALORIES
- Carbs 4 Kcal/g
- Protein 4 Kcal/g
- Fats 9 kcal/g – that is why they must monitor fat intake

- Alcohol – 7kcal/g

- Water 0kcal/g

WHAT TYPE OF FOODS TO EAT OVERVIEW

- Whole Foods, Clean Foods, Real Foods

- Lean Proteins, Real meats like chicken, fish, turkey, lean ground beef – unless your are Vegan

- COMPLEX Carbs – veggies and fruits

- Real fruits like strawberries, apples, oranges, bananas, etc

- Real vegetables like broccoli, spinach, carrots, etc
- Healthy Fats - Olive oil, omega fish oil
- Real drinks like water, green tea and non-sweetened iced tea


THINGS TO STAY AWAY FROM

DO NOT pollute your body with

• processed foods,

• packaged foods,

• deep fried foods

• take out like McDonald's,

• junk food,

• soda/pop,

• alcohol

• frozen microwave meals




Real foods don't have as many calories, and they don't have near the amount of terrible side effects

Stick to the real foods and you'll be sure to hit your weight loss goal.
　

BASIC ONE DAY PLAN RULES
- Eat 5-6 small meals
- Eat about 3 hours apart
- EAT PROTEINS WITH EACH MEAL and mix up your protein sources as well
- EAT YOUR CARBS IN THE AM WHEN YOU BODY CAN TOLERANT THE GLUCLOSE AND AFTER A WORKOUT
- EAT VEGETABLES with each meal

Exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/fat

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening (after exercise): protein/carbs

Pre-bed: protein/fat

Non-exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/carbs

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening: protein/fat

Pre-bed: protein/fat

POWER’S BODY TRANSFORMATION STORY – THIS COULD BE YOU!

POWER’S BODY TRANSFORMATION STORY

THIS COULD BE YOU!

Power Born - Start Weight 245lbs and Current Weight 218lbs

When I got the email and before/after picture from my man Power, I was blown away at what his hard work and dedication had produced. I was also very impressed with his PIPES (biceps) and new physique.

These are the types of testimonials, pictures and feedback that keep the PASSION to share my fitness, nutrition and healthy lifestyle knowledge with you.

First I want to congratulate Power Born on his amazing body and healthy lifestyle transformation. Your hard work and success inspires and motivates me to do what more of what I do and I hope it does others as well.

CLICK HERE TO GET ACCESS TO YOUR 4 WEEK SPARTACUS WORKOUT PROGRAM

Quickly, Power contacted me some months back letting me know that he was going to make the change to a healthier lifestyle and that my workouts were going play a large part in it. I told him to take BEFORE PICTURES (something you should all do when starting any type of program) – fast forward 6 months later and check out the results…and he is still going.

I love that Power used some of my workout programs (Spartacus and MMA workouts) and added his own flavour of running. It is great to personalize workout programs when you can as well.

But I digress, I took snippets of Power’s email to me, so you get an idea of his story. The best thing is that he is still going as Power has a set a GOAL with a TARGET DATE (something you should all do when starting any type of program)

Power Born - Start Weight 245lbs and Current Weight 218lbs

“Funk, I know it’s been awhile since we talked, I finally got those before and after pic's for you. I want to thank you for the bodyweight workouts; they had a heavy part in me getting to the shape that you will see.

I'm going for 200lbs by my birthday which is 10/30. The way I accomplished my goals was by keeping track of my weight every day. My diet is light during the day with a protein shake in the morning after my workout. Then I drink plenty of water during the day to help that protein through my system.

My workout has been the Spartacus workout each month for the most part on Monday, Wednesday and Friday. On Tuesday and Thursday I do your MMA workouts. In the first few, months I did 4 miles of jogging after each workout and only jogged on my non-resistance days which are Saturday and Sunday. Then in the last three months I have jogged first and then did the resistance, which shocked my body. I tend not to do 3 full rounds of the workouts, usually two rounds at the most. The 28 miles I was logging per week really helped lean me up.


The main thing people have to realize is you have to work out to keep the metabolism churning away so when you eat at night you won't be hurting you efforts.

Funk, you are definitely a large part of my motivation."

COMING SOON SPARTACUS WORKOUT 2.0 PROGRAM

CLICK HERE TO GET ACCESS TO YOUR 4 WEEK SPARTACUS WORKOUT PROGRAM

WWW.SPARTACUWORKOUT.COM

WWW.FUNKMMA.COM

WHAT IS THE MOST IMPORTANT MEAL OF THE DAY?

FAT LOSS NUTRITION TIP:

The most important meal of the day for you is the “Post Workout Meal”.

After the workout, your body is in catabolism and starving for the carbohydrates and protein that it needs to recover and repair. This meal will start the recovery process quicker and keeps your fat burning metabolism going.

I am not just talking about a protein shake, although protein is important at the post workout meal, you cannot forget about the carbohydrates. Your shake or meal should have 3-5 to 1 ratio of carbs to protein. (If the shake has 20g of protein, then you should have 60-100 grams of carbs, depending if you are female or male).

You must have this shake or meal under 60 minutes, post workout for optimal fat loss! Simple Carbs and Whey protein are your great choices.

NOTE: If you work out at night, then a good Post Workout Meal in liquid form is perfect, as it is easy to digest and gives you the window to rest before you sleep. I use the Prograde Workout Formula, it was made for this purpose.

DO NOT skip this important meal. Make sure you get this meal in after your workout and watch the fat melt off your body.




Your Coach and Friend
Funk Roberts

P.S.  I just ordered two bottles of Prograde Nutrition for Angela and I, because we often train late and are not done until after 9:00pm. Prograde has the perfect carb/protein ratio for optimizing workouts and ensuring fat loss.  This meal was so important during my 8 Week Spartacus Transformation Progress

ORDER YOUR PROGRADE WORKOUT FORMULA TODAY - CLICK HERE



SPARTACUS TEEN WORKOUT FEATURING FUNK JR (VIDEO)

SPARTACUS TEEN WORKOUT - MUSCLE BUILDING AND FAT BURNING

I love living with my teen. It is so cool being able to workout with Funk Jr anytime we want. Whether it's doing a workout, playing basketball, football or flexing in the mirror (seriously)...I think my narcissism may have rubbed off on the poor child. There is nothing like spending quality time with my boy and advocate a healthy lifestyle at the same time.


We shot this workout last week to address all the teens that have been asking me for advice on training. I go off on a little tangent during the intro to dispel the myths that working out during your teens will STUNT YOUR GROWTH.

Funk Jr. was a true warrior on this hot and humid day. He's 14, almost 6ft and as he puts it "WANTS TO BE JACKED" - lol








SPARTACUS TEEN WORKOUT


This Spartacus Teen Workout focuses on overall muscle building, abs and core strength, conditioning and power -- this workout targets every muscle in your body using multi-joint exercises and metabolic resistance training to get you ripped and muscular or help you lose weight.

Perform each exercise for 30 seconds of work followed by 10 seconds rest. One after the other with no rest (do as many reps as possible with good form during the work period)

Rest for 90 second after you complete all 10 exercises and repeat for 2 more rounds - TOTAL 3 ROUNDS

SPARTACUS TEEN WORKOUT
30 SEC-15 SEC -90 sec

KETTLEBELL SWINGS
PUSH UPS
BURPEES
ABS IN AND OUTS
DUMBBELL DOUBLE BENT OVER ROWS
ALT LUNGE
SWISS BALL PLANK
KB GOBLET SQUAT
JUMPING JACKS
CORE SIDE PLANK REACH UNDERS


7 TIPS FOR TEENS WHEN STRENGTH TRAINING



1. Start with basic body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights if you have never picked up weights before – Spartacus Bodyweight Workout

2. Workout with weights about three times a week. Give your body, muscles, tendons and bones time to rest and recuperate by avoiding weight training on back-to-back days.

3. Warm up for 5-10 minutes before each session. Make sure you warm up with a slight jog, skipping rope or dynamic warm up to get the blood flowing to the muscles.

4. Spend no more than 40 minutes in the weight room or training to avoid fatigue or boredom. (Unless you are training for a sport or something specific.)

5. Work more reps; avoid maximum lifts. Unless you have a Trainer, coach to supervise you, avoid heavy lifting and stick to interval training or lifting lower weight for more reps.

6. Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.

7. Stretch your muscles after training, Cool down for 5-10 minutes after each session.

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM CLICK HERE

HEALTHY BBQ PART 2 - FUNK'S FAT BURNING SEASONING FOR MEATS

FUNK’S FAT BURNING BBQ SEASONING FOR MEATS


I know in Part 1 of the Benefits of BBQ Special I said that I would not give you the recipe, but I will give you my secret fat burning BBQ seasoning for chicken (which really is just the recipe) that I have adjusted, thanks to Dave Ruel & Karine Losier’s Metabolic Cookbook at the bottom of the post, but watch the video first.

Adding these seasonings to your chicken or any meat will literally take you no more than 20 seconds, but the effect it’ll have on your rate of fat loss (compared to not using them at all) will be profound. Fat loss really does not get much easier than this!









THERMO-CHARGED SEASONINGS BY DAVE RUEL


There are always going to be those days when you're simply in a huge rush and don't have time to cook. You had planned to prepare your healthy meal but something came up and now you're left stranded.

That's where these seasonings come into play. A couple times a week, cook multiple pieces of plain chicken, fish, and red meat, and keep them stored in your refrigerator so that you can really just ‘grab and go’.

In the Metabolic Cookbook we've created some 'Thermo-Charged Seasonings' that will spice up any of those bland pre-cooked chicken breast (or whatever protein source you're using) into a taste sensation.

Not only will this quick meal-on-the-go taste good, it'll still have the same metabolic enhancing powers as all of the other recipes in our book.

Adding these seasonings to your protein will literally take you no more than 20 seconds, but the effect it’ll have on your rate of fat loss (compared to not using them at all) will be profound. Fat loss really does not get much easier than this!

FAT BURNING SEASONINGS

This is the secret 5 herbs and spices when combined make for the ultimate fat burning seasoning. You must put them all together in order for them to be effective. Not only do they have health benefits but they have flavour benefits as well and will help keep you on your nutrition and diet plan

Parsley – Amazing for digestion

Oregano – Good for preventing stomach bloating, helps combat cortisol, which is related to stomach bloating

Basil – Great for controlling your appetite and preventing hunger craving

Rosemary – Calming effect, which helps control your stress and cortisol levels.

Cayenne Pepper – Stimulates circulation detoxifies and cleanses the body and can be used to reduce extra weight

 
FAT BURNING BBQ SEASONING FOR CHICKEN AND OTHER MEATS


Recommended with any meat
Ingredients:

• 1 tablespoon garlic powder

• 1 tablespoon celery seed

• 1 tablespoon onion powder

• 2 tablespoons paprika

• 1 tablespoon chili powder

• 2 teaspoons pepper

• 1 teaspoon lemon pepper

• 1 teaspoon sage

• 1 teaspoon dried mustard

• 1/2 teaspoon dried thyme

• 1/4 teaspoon ground cloves

Add these Fat Burning Secret Ingredients

• 1 tablespoon parsley

• 1 tablespoon oregano

• 1 tablespoon basil

• 1/2 teaspoon rosemary

• 1/2 teaspoon cayenne

YUMMY!
 
 

METABOLIC COOKING - CLICK HERE TO GET YOUR COPY

 
 

 
Discover quick and easy fat torching recipes designed with simple metabolism boosting

Ingredients to banish your boring diet and burn fat faster!


 

ANABOLIC COOKING - CLICK HERE TO GET YOUR COPY

 
 

It’s not a secret, we all know that nutrition is directly responsible for more than 80% of your results, whether your goal is to build muscle or lose body fat. Ironically, only 3% of the people involved in bodybuilding or fitness are capable of fallowing a specific nutrition plan.



DIET AND NUTRITION - HEALTHY BBQ TIPS - PART 1 (VIDEO)

FUNK'S FAT BURNING BBQ CHICKEN - VIDEO

This has been the summer of the BBQ for Funk. At least 5 days a week I am grilling up some sort of lean meat. I put together a two-part BBQ video series to start of my Summer of Nutrition.


This video is of my yummy fat burning BBQ chicken breast with a fantastic seasoning recipe I got from the Metabolic Cooking Program that Angela and I picked up a few months back. (you need to get yourself a copy)

Below is a great article from Dave Ruel, creator of the Metabolic and Anabolic Cooking, which talks about the Top Tips and Benefits to Cooking on the Grill.

It even includes specific times for foods like:

- Steak (Bone in or no bone)

- Chicken

- Buffalo Burgers

- Assortment of veggies

The real trick is the timing and he has got you covered.

 




TOP TIPS AND BENEFITS TO COOKING ON THE GRILL - BY DAVE RUEL

CLICK HERE FOR ANABOLIC COOKING

Top Tips And Benefits Of Cooking On The Grill

With summer in full swing, one cooking method that you must make sure you’re making good use of is grilling. Grilling is one of the top health promoting ways to prepare your meals and even better, it offers plenty of flavour.

My favourite part of summer grilling? The gathering’s it brings and the fun that follows

When you cook on the grill you’ll help to reduce the total fat content in any meat that you prepare as the fat will drip right off and since you aren’t using any butter or other added fats in the cooking process, you’ll get a low calorie dish that’s high on nutrition but low on calories.

Cooking on the grill using propane or charcoal tends to bring out the flavour in foods to a larger extent, so you won’t need to add a lot of high calorie sauces or condiments either. Simply using some herbs or marinades will easily enhance the taste without destroying the nutritional value of the meal.

Let’s give you a brief run-down on how to make use of this terrific cooking technique.


What To Cook


Funk's Lamb Chops and Spinach Salad

 There are many different options as to what you can prepare up using your grill. Vegetables are a classic favourite as they’ll come out juicy and crisp, really awakening your taste buds and allowing you to see just how satisfying eating healthy can be.

There are many different protein options for cooking on the grill as well including steaks, venison, buffalo burgers or lean ground beef burgers, fish, shrimp, and chicken. Each of these will be a high quality source of protein that’s already naturally lower in fat.

Pretty much all meats mentioned in Anabolic Cooking can be modified to be cooked on the grill. In fact some of the recipes will taste even better if you can get access to a BBQ.

Sweet potatoes work great on the grill for your primary carbohydrate source and corn on the cob is another option to consider for a sweet, nutrient packed form of energy.

For the creative individuals out there, fruit can also be grilled and will make for a very healthy dessert to top off your meal.

CLICK HERE FOR METABOLIC COOKING

Getting Ready To Cook

To get ready to begin cooking, you’ll want to marinate any meat or vegetables you plan to cook by placing them on a plate or zipped bag with the marinade and allowing to sit in the fridge for a couple hours or overnight.

If you are just going to use herbs with your meat or vegetables then you should press the herbs into the flesh of the meat and then place it directly onto the grill. You would be amazed at just how much taste can result from a few simple herbs. For vegetables, brush a very light coating of olive oil onto the skin or spray with Pam and then sprinkle the herbs on top of that to give them something to ‘stick’ to.

Some great herbs that you’ll want to consider trying as you perform your grilling include basil, oregano, rosemary, thyme, parsley, and tarragon. Get creative and try various combinations of your favourite herbs.


Cooking To Perfection

Once you have the food prepared, then it’s time to get grilling. One great way to cook your vegetables is placing them in some foil and then wrapping and setting it on the grill. This will lock the heat in and produce vegetables that are tender and juicy. If you prefer vegetables on the crispier side, get some skewers and stab them before placing on the grill, making sure to turn occasionally so all sides get cooked.

Cooking temperatures for your protein source placed on the grill will be as follows. Remember that these are approximate cooking times and will vary so keep a close eye on your food as it cooks.

» Boneless steak – 8-14 minutes for medium rare

» Bone-in steak – 7-14 minutes for medium rare

» Chicken breasts – 8-12 minutes, turning at halftime

» Fish filets – 4-6 minutes or until fish easily flakes with a fork

» Ground beef or buffalo burgers – 10-16 minutes, flipping at half-time

» Shrimp – 5-7 minutes

» Pork tenderloin – 12-18 minutes, turning two to three times throughout the cooking process

Note that most vegetables will cook on the grill in about 5-6 minutes with the exception of squash, zucchini, eggplant, asparagus, and potatoes, which you’ll want to leave on for 10-15 minutes.

Be sure to check your vegetables as cooking progresses to ensure they reach your preferred state of crispiness.

So there you have the grilling details that you need to note to make sure you enjoy plenty of home-grilled meals this summer. Getting away from the usual cooking methods you typically use during the cooler months is a perfect way to shake up your diet so you can stick to it with ease.

CLICK BELOW FOR FAT BURNING RECIPES

ANABOLIC COOKING - CLICK HERE TO GET YOUR COPY


It’s not a secret, we all know that nutrition is directly responsible for more than 80% of your results, whether your goal is to build muscle or lose body fat. Ironically, only 3% of the people involved in bodybuilding or fitness are capable of fallowing a specific nutrition plan.

Anabolic Cooking will turn you into the cook you never thought you could be...Whether your goal is to build lean muscle mass, lose body fat, stay fit, perform better or simply be healthy, this cookbook is a must-have in your kitchen!

 
 
 
 
METABOLIC COOKING - CLICK HERE FOR YOUR COPY


Discover quick and easy fat torching recipes designed with simple metabolism boosting

Ingredients to banish your boring diet and burn fat faster!

FUNK’S BURPEE 28’S FOR ULTIMATE CONDITIONING, STRENGTH AND FAT BURNING

FUNK BURPEE 28'S

I put together the Burpee 28 to really add a challenging element to an already effective exercise. The burpee is the ultimate full body exercise as it uses almost every muscle in your body to perform.


Burpees are a staple in my a lot of workouts and training programs, but I wanted to turn it up a notch, so I took the Burpee Pull-Up exercise and broke it down into four separate components (exercises) and created Funk’s Burpee 28’s. (It’s actually similar biceps 21 exercise if you are familiar with it)






BENEFITS OF BURPEE 28


The Funk Burpee 28 Workout is total body training because of the numerous joint actions involved in performing this effective exercise.

The first part of the exercise is the Lower Body Thrust to Push Ups (Frog Thrusts) which target the chest, shoulders, triceps, abs and core.

The second part of the exercise is the Jump Squat which hits the quads, hammies, glutes and burns the crap out of your legs.

The third part of the exercise is the Jump to Pull Up which continues to burn the legs but now work your back, shoulders and upper body strength

The fourth part of the exercise is the full Burpee-Pull Up which targets pretty much every muscle in your now fatigued body.

AWESOME!




DO BURPEES




HOW TO PERFORM FUNK’S BURPEE 28


This workout is broken into four parts where you will perform 7 reps of each exercise without rest until you complete all 28 reps, hence the Burpee 28’s. Rest for 2 minutes and perform 3-5 sets. NOTE: The rest is important as you want your body to come to full recovery, so you can perform the explosive exercises to capacity.

You can add this workout to your workout programs, MMA training or use it as a stand-alone strength, conditioning and fat burning workout. Try this 3x per week and watch your over-all fitness and body improve drastically.

Perform 7 reps of Lower Leg Thrusts (Frog Thrusts)

Perform 7 reps of Jump Squats

Perform 7 reps of Jump Pull Ups – Chin Ups

Perform 7 reps of Burpee Pull Ups

Rest for two minutes and complete 3-5 rounds



BENEFITS OF BURPEES

The burpee is the ultimate full body exercise. It works almost every muscle in your body in one short sequence of movements. We have all performed a burpee or two in our lifetime and like me, you probably hated doing them too. But the effectiveness of this workout is the reason why the military, martial artists, football and other sports teams, Cross Fitter’s, fitness enthusiasts and smart personal trainers use the burpee in their training programs.

The benefits of adding burpees to your workouts bode well for you and your overall fitness and look:

Improve your conditioning and endurance - burpees use so many muscles that, in very simple terms, your heart and lungs just can't keep up. A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.

Increase overall strength - with each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. and

Burn fat - the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. Get off those boring elliptical machines and start doing burpees.


I recommend that you add burpees to your workout regime and you will notice an increase in strength, your overall cardio and conditioning and you will burn fat like never before. 

FUNK’S RAPID FIRE ABS AND CHEST WORKOUT

Guys check out this Rapid Fire Abs and Chest Workout that I created the other as a fusion between two programs that have just been launched from my friend Arnel Ricafranca, Rapid Fire Abs and Chest Workout Systems for Men.

This workout can be done two ways: For reps or using the Spartacus protocol

Watch the workout and read the highlights of each program and then click on the system you want access to.





YOUTUBE COMMENT:

David09150- hey funk i purchased the rapid fire abs program i just wanted u to know it blasted my abs im still in pain. good pain of course

FUNK’S RAPID FIRE ABS AND CHEST WORKOUT 

Alternate between chest and abs exercises


10 exercise each – 10 reps per exercise with no rest in between for a total of a 100 reps per set – Rest for 90 seconds after your set and repeat for 3 -5 total sets (make sure you rest to full recovery)


OR


Spartacus Workout – perform all 10 exercises one after the other for 20 seconds of work, followed by 5 seconds rest/transition - Rest for 2 minutes and repeat for a total of 3 sets (make sure you rest to full recovery)


Workout


1. Windshield Wiper Pushups


2. Abs In and Outs


3. Jumping Jack Pushups


4. Abs Hip Thrusts


5. Regular Push Ups


6. Abs V-Up Toe Touches


7. Spiderman Hold Push Ups


8. Side Plank Raise Left


9. Clockwise Pushups – Counter Clockwise Push Ups


10. Side Plank Raise Right



 
RAPID FIRE ABS
  CLICK HERE TO FIND OUT WHY YOU NEED TO ADD THE RAPID FIRE ABS SYSTEM TO YOUR MMA AND COMBAT TRAINING

Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.

That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.

RAPID FIRE CHEST

This workout absolutely helps build the chest since it targets the fast twitch fibres in the chest, which just happen to be the ones with the greatest potential for size and strength.

If you want a strong, muscular chest, here's the bottom line:

Do the right exercises

Perform them with a high intensity

Rest to full recovery between sets

CLICK HERE TO FIND OUT WHY YOU NEED TO ADD THE RAPID FIRE CHEST SYSTEM TO YOUR MMA AND COMBAT PROGRAM

RAPID FIRE ABS SYSTEM FOR MEN

Funk here, and I was so excited when Arnel's Rapid Fire Abs System  was launched, that I created a version of the workout and got a early look at the program.  Now I can share it with you.

Before you read and watch Arnel Ricafranca, creator of the Rapid Abs Program, read what someone posted on my Youtube Channel as a comment to my Rapid Fire Abs and Chest Workout:

David09150- "hey funk i purchased the rapid fire abs program i just wanted u to know it blasted my abs im still in pain. good pain of course"

Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.


That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.



 



RAPID FIRE ABS PROGRAM FOR MEN


If you are a guy reading this, set aside everything right now including your email, cellphone and Facebook because this will be the most important letter you will ever read.


If you are a woman looking for ways to help your guy lose that extra fat around his stomach, then read on since this is something you will want to buy for him.



Arnel Before and After

 Finally, if you are someone looking for the ‘magic bullet’ to help you get shredded abs without a scientific, proven system, then I’m afraid you may have landed on the wrong website. But, if you’re looking for REAL solutions founded on REAL science and cutting-edge strategy, then the information I’m about to share with you just may be the most important RAPID FIRE ab training information you’ve ever read.

Now that you are reading this and you know this system is right for you, let me ask you the question that bought you here in the first place.

Have you ever wondered what may be holding you back from the most SHREDDED abs possible? Why you’ve always HELD ON to that stubborn fat around your mid-section?

If so, you’ve come to the right place, because that’s what I specialize in.

The Problem: The “Android” Fat Distribution in Men

Men accumulate and store body fat in a very unique manner compared to woman.

Most men, when they gain fat, tend to gain it around their waist and chest area (unlike women, who gain fat in their lower body, including the butt and thigh). This is called the ‘android’ type of fat distribution.

This extra fat around your waist, as you know, looks unattractive. In addition, this has some serious health consequences, and increases the chances of heart disease, diabetes and hypertension (leading causes of death).

Unfortunately, most fat loss programs focus on dieting and weight loss but not fat loss around the abdominal area, which is the reason you are holding on to several pounds of ugly fat around your midsection.

Sure, you may have known someone who lost a lot of “abdominal fat” in a short period of time, but fat loss and weight loss in the abdominal section are two critically different things.

Want to lose a lot of weight in the abdominal area in a short period of time? You certainly can, if you do the following:


1. Go on a diet (which reduces your metabolism)


2. Do a lot of cardio exercise (which burns fat but does not give you a sculpted six pack)

Neither of these is the way to get six pack abs. In fact, these are surefire ways to get a metabolism so beaten and battered that the moment you decide to return to any sort of a normal diet or exercise program, your abdominal fat (and then some) piles back on even faster.

So if specific, targeted abdominal exercises are required to get the shredded six pack, and dieting and cardio exercise DOES NOT work for abdominal muscle sculpting, how CAN you create the necessary environment to get that shredded six pack without having your body backfiring on you after the plan is completed?


The Solution: The Rapid Fire FOUR Week Six Pack Formula

If you are thinking: “6 Pack Abs In 4 Short Weeks Is Impossible!”, let me tell you that you are not alone. Most of my students felt the same way, until I proved to them that this INDEED was possible.

7 Minutes a Day Is All It Takes

Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.

That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.

RFA – Step 1: Do the Rapid Fire Abs Workouts as prescribed.

These workouts laser target your abdominal muscles to pump and shape them in less than 7 minutes a day.

Ok Ok. I know what you are thinking. “7 minutes?! No workout can beat me up that fast!” Well, let me ask you this question. If you were to do 50 pushups in 5 hours, how hard would that be? Ok, now let’s take those same 50 pushups and complete it in 50 seconds. That’s how we get results. That’s intensity. Higher intensity, faster results.


RFA – Step 2: Do the prescribed High Intensity Interval Training on non-abdominal days.

High Intensity Interval Training (HIIT), which consists of an activity (Running, Biking, Jump Roping, Rowing, Elliptical) at high intensity for a short duration of time, followed by low intensity for a period of time, repeated for sets. The best part is you can enjoy your favorite cardio exercise AND gain the massive benefits. Interval Training will synergize with the Rapid Fire Abs Workouts to shed the unwanted fat in front your abdominal muscles.



RFA – Step 3: Follow the Nutritional Guidelines.

Nutrition is what powers the previous steps. It is, what “fuels” our engines to do the Rapid Fire Abs Workouts and HIIT.

GET YOUR ACCESS TO RAPID FIRE ABS SYSTEM - CLICK HERE

4 WEEK RAPID FIRE CHEST SYSTEM FOR MEN

http://www.the1000caloriechallenge.com/click.html?x=a62e&lc=ih&mc=i9&s=oZK&y=8&

7 PUSH UPS VARIATIONS YOU HAVE NEVER SEEN

This workout absolutely helps build the chest since it targets the fast twitch fibres in the chest, which just happen to be the ones with the greatest potential for size and strength.

RAPID FIRE CHEST SYSTEM by Arnel Ricafranca

Have you ever wondered why your chest muscles never seems to grow despite doing thousands of pushups?

Are you fed up with a small, puny chest area despite all those chest presses in the gym and protein supplements that let you down yet again?

Are you tired of being ignored by the ladies, unable to get their attention and has this affected your confidence and your ability to get the respect, attention and authority you always wanted?

You are not alone. I have been where you are right now, and as you can see from my picture above, I have come a long way, and I want to share my BIGGEST lesson with you today so you don’t have to continue the misery of a puny, underdeveloped chest.

I’m going to reveal to you the ONE reason why your body won’t ALLOW your chest to grow and then provide you the most advanced solution developed to strategically grow your chest in a short 4 weeks.

The Problem: Slow Twitch Muscle Fibers

In order to grow your chest at the fastest rate possible, you need to target the muscle fibers that are larger in volume and extremely powerful vs the slow muscle fibers that are smaller, dense and used for endurance.

In case you are wondering “fibers what?” allow me to explain this rather important scientific concept. It holds the key to unlocking growth in your chest muscles.

You see, your body is made up of 3 fibers in specific.


1.Slow Twitch Muscle Fibers (Type I)


2.Intermediate Twitch Muscle Fibers (Type IIa)


3.Fast Twitch Muscle Fibers (Type IIb)

If you were to look at a muscle biopsy, you’d see a combination of red and white fibers with some shades in between. White colored being the fast twitch fibers and red colored being slow twitch fibers.

Ever see a long distance marathon runner? Their muscles are NOT defined and remain tiny in size. They tend to have about 75% slow twitch muscle fibers for endurance.

Now let’s see another comparison. For most muscular athletes and professional bodybuilders, muscles are sharply defined, formed and are quite larger in size. They tend to have about 75% fast twitch fibers.


The Truth: Most Guys Training Their Chest Only Train The Slow Twitch Muscle Fibers and Neglect The Most Important Fast Twitch Muscle Fibers

When you are exercising your chest at a low to moderate intensity, your body first uses the slow twitch muscle fibers and then intermediate twitch muscle fibers to get the job done. After you increase the intensity (Force x Distance / Time) if your body finds it necessary, fast twitch fibers are used to meet demands.


The problem is that most of us train the slow and intermediate twitch muscle fibers or we never hit the intensity needed to signal our central nervous system and the body that we need more fast twitch muscle fibers.


It gets worse.

What then happens with low intensity long duration chest workouts is that the slow fibers get worked (They are small and don’t respond to growth), intermediate fibers get used to being worked as slow fibers and begin turning more red, and the white fast fibers are never worked so they shrink in size.

Ouch!

Imagine a bodybuilder training like a marathon runner – his muscle size will NEVER achieve full growth potential.

Yet that’s how most people train. They never get results, and I bet the same problem is at the root of your struggles too.



The Solution: Strategically Target The Intermediate and Fast Muscle Fibers

Here’s the big breakthrough you’ve been looking for.

Science proves that you cannot take red slow twitch muscle fibers and turn them completely to white fast twitch fibers but you can take the intermediate muscle fibers which is all various shades and transform them into more of the white muscle fibers.

Then with more of the right training, grow your white / fast muscle fibers which are much larger in volume and start looking like muscular sprinter.

That’s where the Rapid Fire Chest program comes in.

If you perform quick, powerful and explosive chest movements like I created for you in Rapid Fire Chest, your body will begin to need more fast twitch muscle fibers thus making your chest muscles more white.

Each exercise, timing of each round, and resistance selection was strategically positioned to target the intermediate and fast twitch fibers to whiten the fibers and rapidly grow your chest.

The results are mind blowing.

GET ACCESS TO THE RAPID  FIRE CHEST SYSTEM - CLICK HERE

http://www.the1000caloriechallenge.com/click.html?x=a62e&lc=ih&mc=i9&s=oZK&y=8&