muscle

Intermediate Leg Workout – Time To Build Your Foundation

December 9, 2015 by Rob Denny 8 Comments

Time To Build Your Foundation Part 2 of 3 Part Series – Intermediate Leg Workout

Let’s move on to your intermediate leg workout. By now you are no longer challenged by your beginner level bodyweight squats and lunges, so let’s add some weight and additional resistance.

Again, you should always warmup and stretch before training sessions.

Squats. During this intermediate leg workout, you will need to have access to free weights, including barbells or dumbbells and a squat rack if available. Perform your squats with a barbell balanced firmly on your shoulders or a dumbbell in each hand. You can also perform squats with a weight plate, kettlebell or heavy dumbbell held at chest level.

Being A Day Person Will Lead To Better Quality Of Life

December 3, 2015 by Rob Denny 8 Comments

How Being A Day Person Leads To More Physical Activity And Better Quality Of Life

Time To Face The Facts: We’re Not Kids Anymore

What does being a day person mean anyway? To me it means being a grown up. Remember being in college, burning the candle at both ends with no problem? Staying up into the wee morning hours to hang with friends or study for mid terms and finals. This more than likely led to doing the same throughout your 20’s, though you were probably watching the late show for a good laugh before sleep. Once we get into our mid thirties and beyond, there’s really no reason to be up late at night (unless you have a graveyard shift of course)

30 Minute Fat Burning Workout For Busy People

September 21, 2015 by Rob Denny 14 Comments

30 Minute Fat Burning Workout For Busy People

This is a form of the fat burning Spartacus workout created by Rachel Cosgrove, (people have told me I’m crazy to send you to another website but if you find something you like better, I’m good) owner of Results Fitness in Santa Clarita, California. That’s right—designed by a woman and it will literally kick your butt. Plus get you in amazing shape! Here’s the concept – it’s a full body fat burning workout of 10 exercises. Each exercise is performed for 60 seconds, you rest 15 seconds before moving to the next exercise. After a “round” of 10 exercises, you rest 2 minutes, repeat. The goal is to be able to perform 3 complete “rounds” of 10 exercises. Again, this is a fat burning machine! Here’s my Spartacus workout but you can do any exercise you want-

Testosterone Optimization Through Strategic Dieting

August 14, 2015 by Rob Denny Leave a Comment

Testosterone Optimization Through Strategic Dieting

While it typically goes without saying, testosterone levels are an important factor in many areas of good health. As the most valuable natural anabolic hormone it helps develop lean muscle mass while also promoting fat loss. Women make less testosterone than men. There are foods to boost your natural testosterone optimization levels that will help both men and women.

Fortunately, one of the easiest ways to help with your testosterone optimization is to take a trip to the grocery store. Stock up on certain foods. A specific diet strategy that focuses on foods rich in vitamin D has been shown to help increase natural testosterone in adults. Below is a list of several of the best testosterone foods you can eat to boost your T levels right at home.

Tabata Training – With A Rob Twist

August 2, 2015 by Rob Denny 1 Comment

Tabata Training – With A Rob Twist

This is named after Dr. Izumi Tabata. My Tabata training is with a twist. Instead of 20 seconds of cardio normally done in Tabata training, 10 seconds of rest, we are going to do 10 seconds of lifting weights, 20 seconds of rest. Each exercise is performed for 4 minutes. When you finish your last lift at 3:40, immediately move to the next exercise and be ready to start all over when the time clock strikes 4 minutes. At 7:40, move to your final exercise and be ready to start at 8 minutes. Upon completing the last rep of this tri-set, you will be at 11:40. You can now rest until your stopwatch says 15 minutes, then repeat. Do this at least once, working your way up to 45 minutes should you choose to (3 sets). Use good form and do as many reps as you can in 10 seconds. Here’s my version of the tabata training workout (feel free to substitute the exercise for another that works the same body part –

20-minute weightlifting routine to get in shape

June 5, 2015 by Rob Denny Leave a Comment

20-minute weightlifting routine to get in shape

I hear this all the time “I don’t have time to workout”. Not true and this 20 minute weightlifting workout proves it. Reality is, this is a 30-minute workout. Spend 5 minutes warming up with stretches or walking on a treadmill, cross-country machine, row machine, or stationary bike. When finished lifting, spend 5 minutes stretching. You can do this at your home or the gym. Use the 3-1-1 lifting method – lower weight 3 seconds, pause 1 second, explode weight up in 1 second. Do the workout as a circuit, doing each exercise for one minute. Do a total of two circuits. Do this weightlifting routine 2 days per week and follow your diet for 4 weeks—you’ll be happy you did. [Read more…] about 20-minute weightlifting routine to get in shape