Make the Most of Your Time -by Charles Turner

With the responsibilities of a new job, I’ve found that my schedule has become extremely hectic. I think we can all agree that finding time to get to the gym with a busy schedule can be a daunting task. What I’ve learned is how to become more efficient with the time I do have. Below are some steps I’ve taken to make things a little easier, and hopefully they can help you as well!

All it takes is 3 days a week at the gym. No more than an hour at a time.

1. Choose resistance training over cardio. Your body burns calories 48-72 hours after a weight training workout. Bottom line lifting weights burns fat, even out of the gym.
2. Incorporate full body workouts. Not only will these type of workouts burn greater amounts of calories, but they will also allow for a better recovery time since you’ll only be training 3 days a week. This type of workout will allow for greater flexibility with a busy schedule. There will be no reason to stress when you miss a workout, because your entire body is covered.
3. Utilize intensity techniques such as super sets, tri sets and giant sets. Not only will the workout be more time efficient, but it will be more intense leading to greater calorie expenditure.

Nutrition and Supplement sense for the busy individual.

1. Do you find it difficult to consume 6 small meals a day? Give Intermittent fasting a try! I’ve had great success with this approach, and feel that it’s more geared to the busy individual. Basically you have an eating period of 8 hours, and a fasting period of 16. The beauty of this approach is that it allows you set up your eating times according to your schedule. Not only that it gives you more flexibility with your eating, but if you slip up on your diet, you don’t have to beat yourself up all day long!
2. For those sitting the majority of the day take advantage of supplements such as PROLAB Advanced Caffeine and Thermo Fire. These products will have a thermogenic effect, increasing metabolic, and overall calorie expenditure during grueling training sessions and help outside the gym as well.
3. To prevent muscle wasting and keep and cortisol levels to a minimum due to high stress, consume 1 serving PROLAB Whey Isolate and Glutamine Pre and Post workout, and 2 servings on  non-training days.

Now I’m not saying that this is a fool proof plan, but it might make your life a little easier, and help you get the most out of the time you do have!

3 Techniques to Increase Fat Burning & Intensity During Workouts -by Charles Turner

We are always looking to get the most out of our workouts. After all who wouldn’t want to maximize their time and effort in the gym? Below are three methods I use when getting ready for a competition to increase calorie expenditure and fat loss. Give these techniques a shot and you’ll be on the way to the body you want, and perhaps the best shape of your life!

Tabata’s:  This training method is so simple, yet so incredibly difficult. The concept is simple but not for the faint of heart: take one exercise and perform it in the following manner:

1.  For twenty seconds, do as many repetitions as possible
2. Rest for ten seconds
3. Repeat seven more times!

You can go out and purchase a tabata timer, or you can go online and download to your smart phone.

Interval Training:  Interval Training is based on the very simple concept: go fast then go slow. Repeat.  It can be performed on any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical machine, ect.) An example of a cardio interval would be sprinting the length of a track and walking the width. Another example would be sprinting all out on a treadmill for 30-45 seconds and walking a minute. One more example would be running to the top of stadium bleachers and walking the steps down. When you get creative and put your own spin on it the variations are endless!

Tri Sets:  Tri sets are basically a mini circuit training workout; Tri-sets are great for full body workouts and split body routines as well. An added benefit of Tri Sets is that you’ll do a greater amount of work in a shorter amount of time, leading greater calorie expenditure and more fat loss.  When setting up a Tri Set workout generally, try to alternate a pushing exercise with a pulling exercise, or an upper body movement with a lower body one.  You pick three different exercises per tri set and perform them in succession. Keep your rest period between exercises to 30 seconds and under. Adjust rest periods accordingly… it’s going to be based on your conditioning level so when starting out… pace yourself. Rest 60-90 seconds between each tri set, repeat 3-5 times   Add them to your strength training and resistance workouts and you’ll up your intensity, lose fat and increase your  cardio capacity. Not a bad trade off!

Obviously having the right nutrition and supplement strategy is going to help the process. To get the most of your workouts try this: Take 1 scoop PROLAB Whey Isolate, 2 tablespoons Liquid L-Carnitine, and 1 serving Advance Caffeine 60 minutes prior to your workout. The combination will provide you with the lean muscle, and fat loss support you need. 1) PROLAB Whey Isolate taken prior to workout will help prevent muscle breakdown, and control cortisol levels. 2) PROLAB Advanced caffeine will increase thermogenesis, increasing calorie expenditure during your workout. 3) PROLAB Liquid L-Carnitine will increase physical performance by burning more fat, sparing glycogen, and increasing anabolic hormone response- which will increase strength, leading to heavier weights and more lean muscle.

So give these techniques and supplement plan a try. It might be just what you need help to reach your fitness goals!

Crazy About Caffeine -by Jeremy Scott

I am a BIG fan of caffeine and think it can be a great tool in your pre-workout ritual.  Caffeine for stimulation is great; and you should try getting it in before your workout!!!!

Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you’re one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jump start your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

If you guys don’t drink coffee give PROLAB’s Advanced Caffeine a try!  Check it out here —> http://www.prolab.com/product/advanced-caffeine/