Ok, athletes (and anyone else out there not afraid of a challenge). By now you’ve heard of metabolic workouts or metabolic circuit training.

You may have even done what you thought was a metabolic workout or you may have an intuitive idea about what a metabolic workout is.

Those of you who own a TRX Suspension Trainer have probably designed your own metabolic workouts already.

While there is no set definition, a metabolic workout or metabolic circuit is a grouping of multi-joint strength based exercises that target multiple muscle groups. Each exercise is done for time or number of reps with a short rest component between each exercise and or set.

What are the benefits of a metabolic workout or metabolic circuit? To me, the main advantage is that you increase your threshold for pain! In other words, you can deal with massive levels of pain better than most people.

Those of you who are endurance athletes or participate in a hardcore sport such as MMA know exactly what I’m talking about.

The advantages of a metabolic workout or metabolic circuits for normal people? Well, it gets even better. Metabolic workouts skyrocket your body’s metabolism, increase muscular endurance, burn tons of calories, blast away fat, build lean muscle and decrease workout time. (Sorry for sounding like one of those rediculous late night infomercials).

The advantages of a metabolic workout with the TRX Suspension Trainer is all of the above plus each exercise also activates your core so you get a world class core workout at the same time. And as you know, you can do this workout at home, in the office, outside, or just about anywhere.

Leave it to Fraser Quelch and Chris Frankel Fitness Anywhere to bring you the TRX Metabolic Circuit Workout. It is a step-by-step metabolic workout designed to ramp up your fitness. It is not for the faint of heart. Literally and figuratively speaking.

Click on the following link to check out the video demonstration of the TRX Suspension Trainer Metabolic Circuit.

Concept 2 rowing exercise equipment began making their appearance a few decades ago in 1981. The snowfall in Vermont, where the machines are mass-produced, caused this company to start producing them in response to the harsh elements. The simple goal is to make it possible to work out, or train, indoors if the rivers were all frozen and iced over. However, they deliberately wanted to make the very best rowing machines possible using intelligent design principles. The person writing this article, me of course, is a Concept 2 customer, and I genuinely can tell you how satisfied I am with their product. This article will review this unique and versatile rowing machine for those who are toying with the idea of obtaining one to enjoy.

The selection to choose from is pretty straightforward, you can purchase the Model D or the Model E. If you prefer to spend less, then the Model D is what you want to purchase. The basic accessory that accompanies every Concept 2 rowing machine is the PM3 or PM4 performance monitor. The PM3 is a standard feature on the Model D with an option to upgrade to the PM4. The Model E rower is accompanied by the PM4 monitoring device as standard equipment. The Model D has the lowest cost of $900 and higher price with the upgraded monitoring device.

What is very helpful during exercising is you can use the performance monitors to watch your heart rate while working out. The way you can do that with the pulse is with an additional small sensor that you strap across your chest area. This monitoring device is very low profile and made of rubber, and the strap you use with it is like spandex and is very elastic. The moment you set out use the rowing machine, you will be preoccupied enough to the point where you will hardly notice it is there. There are no wires either because the info is sent to the monitoring device.

The resistance to rowing is done by using an intelligently designed flywheel that is very much like a manual fan. There are no safety issues with this because the flywheel is entirely enclosed in a plastic assembly. The means by which you change the difficulty level with rowing is a mechanical, and manual, lever on the flywheel. When you are rowing you will hear the seat go backward and forward, the chain movement and the whir of wind from the flywheel, and the noise level is very low. While you are rowing, the fan-like flywheel emits a low whirring sound, and you can feel the air movement at certain angles. This moving air sound from the flywheel assembly is similar to a fan that is running very slowly. Unless the person in the other room is a really light sleeper, you won’t have to worry about waking up other people.

You can watch how quickly you row, plus other information, from the PM3 or PM4 performance monitors. It is helpful from the standpoint of your progress to know your total distance rowed, how long it took you to do it, or even the speed in which you can perform a stroke Your specific needs will tell you what you want to keep track of and what is not so essential. This chiefly based on whether you are rowing for general fitness, or if you participate in rowing contests and what level you take part in.

Although it may be pricey and require moderate space in your home gym, you should definitely look at the various indoor rowers on the market as an addition to your home workout regimen.

If you have started to  take your home workout seriously then you also need to get serious about a good night’s sleep.  Sleep and recovery go hand in hand.  If you are pushing your body to its limits with your home workout routine, then sleep is absolutely necessary to continue to make progress in getting your body in shape.

People invest a pile of money and time every year trying to get a better night’s sleep. We spend money on new mattresses, nights in sleep treatment centers, and test all manner of old wives tale in an attempt to get a better nights rest. Unfortunately a lot of the things we test may actually be keeping us awake. The simple reality is that a few of the things that we’ve trusted to help us sleep are actually things that are keeping us awake. How many of these points have you tried out?

There are a few who adamantly believe that the best way to overcome insomnia is to try to go to sleep earlier in the evening. This just isn’t even a little bit legitimate! The best way to combat insomnia is to try to avoid your bed for as long as you can. The more time you are energetic, the more your mind gets keen for sleep. If you go to bed far sooner and earlier, it isn’t going to have a possibility to build that hunger for rest and sleep. Instead you have to stay up an remain active. You will need to try to stay up until finally you actually start to feel sleepy or start to nod off. That’s when you should retire for the night and try to get some good sleep.

Some folks say that you shouldn’t workout right before you go to bed or later in the evening. This is absolutely a delusion. The sincere truth of the matter is that for some folks, getting exercise can make you sleepy. If you are afflicted by sleep troubles and have been trying to find time to work out during the day, you can rest easy now and know that it is perfectly acceptable to work out after work or even after dinner. Why wouldn’t it be? You could even get a much better night’s sleep! You should just ensure that you cool down properly before you go to sleep.

So does it really make any difference whether you sleep at night or day?  The real truth is that although sleeping during the day is better than not sleeping at all, science has shown that someone who sleeps more during the day than they do at night is more likely to suffer from depression than a person who sleeps during the night time. Experts are not sure why this is true but they think it might be akin to seasonal affect disorder so try to sleep at night–especially if you are prone to depression.

There are plenty of solutions to ensure that you get a good night’s sleep. Just make sure that you talk to your doctor before you take anybody else’s guidance. Your physician can look into the different hormone levels in your brain or assist you in finding something that can help you sleep much easier. Of course, in case your sleeping troubles are not that bad a family doctor can tell you that as well.

Everybody would like abs that are strong, firm and even nice to look at. This is among the reasons that we spend so much time exercising and freaking out over any sign of a possible muffin top. Sadly, even when you spend time at the gym daily in an effort to stay toned and fit, there are some things that you are probably doing that is making it harder for you to reach your goals. In this article we are going to examine the things you do which may make your belly stay flabby.

Do you watch a great deal of television? Sure, occasionally resting on the sofa and viewing hours of television is just what you need to feel better. Perhaps you could have had a bad day, possibly you’re under a great deal of stress, maybe you need a day to relax. All the same, there are studies done which indicate individuals who spend more than a couple of hours per day sitting and watching television have a ten percent greater chance of having weak muscles in their backs and bellies. The easiest way to counteract this is to exercise while watching television. Of course, this is going to work much better if you’ll be exercising at home.

How often do you let your pressure levels reach the breaking point? If you work in a highly demanding job or your home life is exceedingly stressful, this could be counteracting the work that you put in when you exercise. People who have chronic stress or worry problems tend to pack on extra belly fat. Learning the way to relax yourself and also keep your stress levels at a manageable level will help with this. Deep breathing techniques, for instance, can do quite a lot to keep your stress levels at a manageable degree every day.

Snacking in close proximity to your bedtime may also be helping you retain your muffin top. Eating a snack prior to lying down to get some sleep virtually just ensures that your food is more likely to get saved in your fat cells for later. During the night or when we are sleeping our body’s systems slow way down so we are not as likely to burn off that snack quickly. Keep your snacking levels low and never eat anything at all for at least a couple of hours before you go to bed.

There are some people who are going to explain that you should never eat bread if you want to have good abs.   Your health care provider can tell you which advice is the most important for you and your health.

Keeping our abdominals strong involves more than simply working out for an hour every day. It calls for vigilance even when we aren’t at the gym. Watch your intake of food, when you take it in and your levels of stress.

Countless overweight individuals have starved themselves for a while until they quickly lost the fight. It is centered on excess calories, among other things, so that could very well be one strategy. Needless to say that is also one way a lot have tried to accomplish and failed. This is certainly like quitting smoking cold turkey, and the fact is it requires a lot with respect to changing daily habits and lifestyle. Positive and healthy lifestyle and eating changes along with a home workout plan will be much easier to accomplish with a different approach. Most people will find that changing habits is a lot easier to do by scaling down the amount of change and building it up.

We all know that excessive calorie consumption causes weight gain in almost all people. There is a small minority who cannot gain weight irrespective of how much they eat. However you have to understand that your body needs calories to work at a good level. So long as you keep up with starving yourself of calories, then that’s going to definitely catch up to you and produce other issues. Therefore, the initial step would be to begin decreasing foods that are not helping your weight difficulty. You may certainly find it easier to ramp down instead of totally eliminate abruptly.

Likewise, replace those foods with foods much healthier and better for you. Once again, you do not need to make a significant change here, or a total lifestyle makeover. You can actually readily see that this is much gentler on your emotional health. A progressively gradual approach will give you an opportunity to make internal adjustments which you will find to be simpler. Once you are feeling comfortable with what you have achieved, then just do a little more using the same approach. If you are feeling sufficiently motivated, then exercising will greatly increase your results.

You may already have a solid idea concerning the foods you eat that are helping you to gain weight. Empty calories are probably the worst, and a good illustration of that are all kinds of sugar. Always remember that one’s body requires fat, but it is the healthy variety that is right for you. Ready-made foods and fast foods are excellent examples of the incorrect kinds of fats for you. Next simply make the effort to eat less and less of them each day, or week. Embark on a serious attempt to trigger some kind of healthy change, and each and every time you do that you will feel more self-assured and confident.

You are able to create a new behavior in less than a month, and remember this does not have to be a major transformation. The down side is the improvements you desire will take longer to materialize. Nevertheless, this strategy definitely will work for some people who cannot make profound changes. The key here is to continue increasing your efforts as each change becomes a part of you. However, when the results start to happen, then that may have a magical effect on your aspiration to change. Successful results can be a highly effective form of encouragement

The moment it comes to exercising, people can get extremely creative with their justifications not to do exercise. The simple truth is that before we actually are in shape, workouts are no fun in the slightest degree; it’s plainly difficult work. Getting your body into shape doesn’t feel good, even if we do feel an endorphin rush. Although the endorphins are good, our bodies still are in pain, get fatigued and make us hate them for a little while. No wonder we’re so great at finding reasons to avoid getting fit! Below are some of the bad justifications a person can use to get out of any routine workouts.

Exactly how often have you suggested I would like to exercise but I just really don’t have the time? If you want to skip a workout this is the worst excuse you can make to yourself. The truth is there’s always time for you to work out because you may exercise even when you are doing other things. As an example: you can take the stairs instead of the elevator at the office. You can pack yourself a healthful lunch and eat it while you go for a relaxing walk on your lunch break as an alternative to getting some junk food. Pace your office or conduct some reduced impact workout sessions when you are on a conference call. In the evenings, it’s easy to get in a workout when you are watching television. There is time; you just have to get ready to find it.

How many times do you tell yourself that you’re going to exercise later, when you can afford some great exercise equipment or maybe a health club membership. That’s basically dumb and self sabotaging kind of conduct. You actually have no need for any costly equipment or a health club member’s program to get in top condition. It is easy to exercise when you are at home by following exercise videos online or fitness DVDs you obtain from your local library. There are books stuffed with workout routines you can perform anywhere. You don’t require anything more than your body plus some space to move to get into superior shape.

Do you think to yourself “I’d like to get a lean body but working out makes me feel sore and fatigued”? This type of thinking must be stopped straight away. The reality is that sure, initially, the particular workouts are likely to fatigue you and give you aching muscles. While you increase your strength, however, doing the exercises gets much easier. Ease into it so that you won’t feel like you’re dying whenever you exercise and work to develop endurance and strength levels. After you build these things up to a good level, you’ll start to get endorphin rushes. Never rush it: at some point they will happen for you and then you will definitely see that physical exercise can be very pleasant.

There’s a bunch of explanations not to exercise from not having the ideal fitness clothes to not having enough time. The wonderful news is that working out and getting in top condition can be worked into your way of living it does not matter what you’re wearing, exactly how much extra time you have (or don’t have) and what type of products you may have available.

Warning Workout At Home Fans!!!

Don’t get fooled again…

Just when I thought that aerobics was dead it has reared its ugly head again!

In the article below I learned that …

Aging self proclaimed fitness guru, Jane Fonda is back with her titanium hip, spinal surgery, artificial knee, and botoxed face to sell you her newest aerobic exercise video….just in time for Christmas.

Click on the following link to discover why aerobics is dead PACE 12 Minute Fitness Revolution

According to the article below Fonda is targeting baby boomers and people over age 40.

Jane Fonda came out in the 1980′s with a hugely popular workout video that in my opinion is partly responsible for the obesity epidemic today.

Janes workout was a long slow boring aerobic workout but it was not based on science.

Before you knew it word spread of Jane Fonda’s video and everyone was doing it and talking about it.

Hey, and Jane Fonda is not the only one promoting these type of workout at home videos there were hundreds of them…remember Richard Simmons and Suzanne Sommers…even George Burns had a video.

But all of them were really just following the herd.

All of these workouts were based on Dr. Kenneth Coopers theory of aerobic exercise but it was not proven.

It was believed then that to get in shape you needed to exercise for an hour a day at least three times a week…to this day people are still following this guideline.

I see people doing treadmills, exercise bikes and aerobic dance routines …performing repetitive motions for hours on end.

But the sad thing is that most of these people are still fat!

One of my neighbors actually walked five miles a day for years yet he recently died of a heart attack.

This really got my attention and got me to reading Dr. Sears books  and following his advice.

I spent years doing a traditional aerobic workout on  my treadmill for an hour a day and I was still gaining weight.

I was so discouraged that I just about gave up.

According to Dr. Al Sears author of the 12 Minute Fitness Revolution workouts of this type can actually damage your health in the long run by downsizing your heart capacity and shrinking your lungs.

Sears says that traditional aerobics was never backed up by science and that aerobics is  dead.

He argues that repetitive workouts such as Fonda’s actually train your body to put on more fat and set you up for injury.

Dr.  Sears states that when your body exerts itself for over 20 minutes that you begin to burn fat while you exercise.

This sounds good but it is actually bad because this will cause your body to store more fat with time.

A shorter more intense workout will actually cause you to burn fat after your workout resulting in an increase of muscle mass desirable for long term weight loss.

Recent studies have shown that shorter more intense workouts are in fact healthier for your heart and lungs.

Click on the following link to read the results of studies that support Dr. Sears Pace 12 Minute Fitness Revolution

Baby boomers please dont get tricked into doing the same old aerobics routine that never did work.

Aerobics is dead!

Hey checkout the entire article below and notice how the title even admits that Jane’s workout of the 1980′s nearly crippled them both!!!

Welcome Back, Jane, I Want to Feel The Burn Again (Even If It Nearly Crippled Us Both Last Time Around)
By LINDA KELSEY

Online Daily Mail United Kingdom

The year was 1982 and my boss, the editor of Cosmopolitan, had just returned from a working trip to the U.S..
She walked into the open-plan office waving what looked like a plastic box in her hand and gestured for her staff to gather round.
‘This,’ she told us excitedly, ‘is the future of exercise.’ The future, it turned out, was Jane Fonda’s first Work Out video.

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Wow!  I found this article that will interest you if you want to find a quick and effective  way to boost your creativity…and no it is not by brainstorming.

According to this article nearly every area of your thinking improves with 30 minutes of exercise including creativity.

And  the type of exercise that you do does not matter and the creative boost is said to last for a minimum of two hours afterwards.

Clear Your Mental Blocks

The next time you think that you are blocked for ideas or are having trouble figuring out the solution to a problem try a quick workout at home.

This is just one more great reason to start a workout at home regimen.

For years you were taught that the way to increase your creativity was to brainstorm with a group of people but according to this article one of the most of effective ways to boost your creativity is with 30 minutes of aerobic exercise.

Aerobics Dead or Alive?

Now if you have read any of my posts you know that I think that aerobic exercise is dead and based on recent research more intense exercise like the PACE 12 minute workout is scientificly proven to be more effective at expanding your lung capacity and bullet proofing your heart.

Unfortunately   this study does not tell us if shorter term more intense exercise will boost your creativity as well but I would hypothesize that it does.

Hey,  let me know in the comments below if you have ever noticed that exercise makes you more creative or helps you to solve problems more easily afterwards.    I would love to know if there is anything to this story.

Brainstorming in a group became popular in 1953 with the publication of a business book, Applied Imagination.

But it’s been proven not to work since 1958, when Yale researchers found that the technique actually reduced a team’s creative output: the same number of people generate more and better ideas separately than together.

In fact, according to University of Oklahoma professor Michael Mumford, half of the commonly used techniques intended to spur creativity don’t work, or even have a negative impact.

As for most commercially available creativity training, Mumford doesn’t mince words: it’s “garbage.”

Whether for adults or kids, the worst of these programs focus solely on imagination exercises, expression of feelings, or imagery. They pander to an easy, unchallenging notion that all you have to do is let your natural creativity out of its shell.

However, there are some techniques that do boost the creative process:Don’t tell someone to ‘be creative.’

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Hi Workout At Home Fan,

I just read this great article that has ten ways that you can workout at home for way  less money than what you would spend on a home gym or expensive gym membership.

You can get all of the items in this article for under $200.

One item on the list costs  just five dollars…can you guess what it is?

I will give you a hint.

The greatest heavyweight fighter of all time Muhamad Ali  used it to train.

It is also used by kids on playgrounds.

The article lists Suspension Trainers as being the best bang for your buck but then goes on to recommend The Monkey Bar Gym.

I know that I am biased but the TRX Suspension Trainer even though it costs more is a lot better investment because it extremely heavy duty as evidenced by its use by pro athletes and trainers in all sports and it will allow you to perform over 300 bodyweight exercises anywhere.

When you buy a TRX Suspension Trainer you are essentially getting a very portable gym in a bag.

As far as the Monkey Bar Gym goes …it is okay but have you ever heard of a pro athlete using one?

I rest my case.

Check out the rest of the items on the list below to see if you can create a workout at home that will suit your needs.

Get A Great Workout At Home For Less

Dropping the extra winter weight or deciding to firm up for swimsuit season takes all kinds of discipline and commitment. Financial discipline and commitment, however, are not among the requirements.

For less than $125, you can afford the basic equipment you need for an overall workout at home, says Dallas trainer Pauline Stafford. Spend a little more, and take your home gym to the next level.

Although Stafford has a fully equipped garage gym where she trains her Freedom Fitness US clients, she says that building a home gym is all about knowing yourself and what you’ll actually use.

The Internet can provide inspiration or instructions on new ways to use what you have.

The items Stafford recommends for your home gym can be found at a variety of stores.

The Basic Gym

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Hi Workout At Home Fans,

All I can say is WOW!

My pulse sped up when I found this for you and I am sure yours will as well…

I have a treat for you if you are looking for an incredible abs work out at home  that you can do with two of the most portable and effective gyms on the planet… the TRX Suspension Trainer and the Kettlebell.

The fusion of Kettlebells and the TRX Suspension trainer will quickly improve your aerobic conditioning, agility, flexibility, mobility, balance and functional strength as well as flatten your abs and stomach with a workout at home.

The TRX® Kettlebell™: Iron Circuit Conditioning DVD will feature the top kettlebell trainer in the world Pavel Tsatsouline and Fitness Anywhere’s Director of training Chris Frankel.

If you are thinking that this workout will be too tough for you think again.

When you click on the link below to read the rest of this article you will come to a page with a sample clip of the The TRX® Kettlebell™: Iron Circuit Conditioning DVD and you will notice that each exercise with the kettlebell or TRX is demonstrated three ways.

You will be able to choose the begginer , moderate, or advanced version for each exercise that is demonstrated based on your fitness level.

So even if you are a beginner suspension trainer or new to kettlebells you can do this workout.

This TRX and Kettlebell workout is ingenious because as you get stronger you will want to move up to the more advanced exercises.

You better listen closely to what Pavel says though because he is old school…mess up now and he will be having you do pushups later.

But seriously Pavel may seem really tough and serious but he has a great sense of humor and he will grow on you with time.

And you can rest assured that you are doing the exercises safely because you are getting instructions from two of the best trainers that the world has to offer.

And what is amazing to me is that the kettlebell and TRX are so affordable yet these are the chosen fitness tools of some of the best athletes and trainers in the world.

Yet both the TRX and Kettlebell can be set up quickly and  used in a small space in your home or office.

You’ve been asking for it, and now [drumroll please] here it is! Launching July 19, the TRX Kettlebell™: Iron Circuit Conditioning DVD & Guide will be available for purchase through the Fitness Anywhere website.

We’ve partnered with Dragon Door Publications, the world leading kettlebell experts, to bring you this 120 minute cutting-edge program utilizing both the TRX® Suspension Trainer™ and RKC® kettlebells for an intense 10 rounds of interval training. (Check out this sneak peak below.)

“The TRX® Kettlebell™: Iron Circuit Conditioning DVD merges two of the most ground-breaking training methods to hit the fitness industry in decades,” said John Du Cane, founder and CEO of Dragon Door Publications, Inc.

“The fusion of the TRX and kettlebells will push and challenge your body in a new way, not only strengthening muscles and improving aerobic conditioning but also increasing explosive power, mobility and balance.”

Hosts former Soviet Special Forces trainer and Russian Kettlebell Challenge (RKC®) Chief Instructor Pavel Tsatsouline and Fitness Anywhere’s Director of Programming, Chris Frankel demonstrate a comprehensive setup and introduction of the TRX and kettlebells, a warm up followed by a 60 minute real-time workout that alternates between each method for intervals that strengthen muscular and aerobic endurance, featuring a series of hybrid TRX/kettlebell exercises to ultimately challenge power and stability, and then finishing with a cool down.

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