HOW
TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE TIME
By
Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This is the 5th full workout -
THE REAL DEAL. Please, refer to the previous post for instructions. Make sure
to eat a balanced post-workout meal or shake that will contain good quality
protein, some carbohydrates and a little fat. http://fitness-science.blogspot.com/2011/07/post-workout-protein-shake-recipes.html Next, and last, fat-blaster circuit coming shortly.
Please, consult a physician before beginning
any exercise program.
How to Create the Body You've Always Wanted in Half the Time
By Monika Tarkowska-Carter, CPT, LWMC, HLC
2
This
is the fifth circuit in the series of 6 workouts. The video is designed for
advanced and experienced exercisers only. Please, make sure to watch all the
instructions carefully before attempting the following video - The Workout. This
20-40 minute circuit will give you a great fat-burning full body workout,
addressing most of the muscle groups. It is great for toning and shaping, as
well as overall muscle conditioning. Make sure that you have good balance before
attempting the circuits as it is used to a great degree in a lot of the
exercises shown.
Please,
always do a 5-10 minute warm-up before any
exercise.
Depending
on your time availability and level of muscular strength and endurance, try to
do 2-3 full circuits. Each circuit should take about 10-12 minutes. If you’re
just starting, rest for 30 seconds between the first 4 exercises, and then 60-90
seconds between the 4th and 5th, then go back to a
30-second rest for the remainder of the workout. If you find that your level of
fitness and conditioning allows you to move faster through the whole routine,
then take only 10-15 seconds of rest between the exercises, and a slightly
longer rest (30-60 seconds) in the middle of the
workout.
All
exercises are done in sets of 12 repetitions, using moderate weights that are
still challenging, but that will also allow you to perform full range of motion
and complicated multi-joint movements. You will have to figure out yourself what
amount of weight you feel most comfortable with that will allow you to finish
the whole set with good form.
Always
make sure to get enough recovery between sessions. Most of the exercises in
these videos are very strenuous and demanding and you will need a minimum of 48
hours recovery time. For many people a schedule of 2 days of rest afterwards is
a better option to avoid overtraining.
The
exercises themselves are performed slowly, which is HARDER not easier, but you
are progressing from one exercise to the next with minimum rest, so the overall
pace of the workout is pretty fast.
DON’T
LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A FULL RANGE
OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT
PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO MOVE
THE FOLLOWING DAY.
Always
make sure you can do the simpler version of all exercises correctly and without
any strain before progressing to more difficult
variations.
I
would highly recommend a good post-workout recovery meal, which should have good
quality protein and carbohydrates and a small amount of fat. It could be just a
regular meal, or a protein shake. To get protein shakes ideas and recipes please
refer to my earlier articles:
Please,
always consult a physician before beginning any exercise
program.
Would you like to see even better results? Do you live close to the 10 and 405 in West Los Angeles? Then join me at Joe's Gym and I can provide you with a custom tailored workout program as your personal trainer. If you would like to set up a first meeting (free consultation) please call 310-471-6786
HOW
TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE TIME
By
Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This is the 4th full workout - THE REAL DEAL. Please, refer to the previous post
for instructions. Make sure to eat a balanced post-workout meal or shake that
will contain good quality protein, some carbohydrates and a little
fat.
HOW TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE
TIME
By Monika Tarkowska-Carter, CPT, LWMC, HLC
2
This
is the forth circuit in the series of 6 workouts. The video is designed for
advanced and experienced exercisers only. Please, make sure to watch all the
instructions carefully before attempting the following video - The Workout. This
20-40 minute circuit will give you a great fat-burning full body workout,
addressing most of the muscle groups. It is great for toning and shaping, as
well as overall muscle conditioning. Make sure that you have good balance before
attempting the circuits as it is used to a great degree in a lot of the
exercises shown.
Please,
always do a 5-10 minute warm-up before any
exercise.
Depending
on your time availability and level of muscular strength and endurance, try to
do 2-3 full circuits. Each circuit should take about 10-12 minutes. If you’re
just starting, rest for 30 seconds between the first 4 exercises, and then 60-90
seconds between the 4th and 5th, then go back to a
30-second rest for the remainder of the workout. If you find that your level of
fitness and conditioning allows you to move faster through the whole routine,
then take only 10-15 seconds of rest between the exercises, and a slightly
longer rest (30-60 seconds) in the middle of the
workout.
All
exercises are done in sets of 12 repetitions, using moderate weights that are
still challenging, but that will also allow you to perform full range of motion
and complicated multi-joint movements. You will have to figure out yourself what
amount of weight you feel most comfortable with that will allow you to finish
the whole set with good form.
Always
make sure to get enough recovery between sessions. Most of the exercises in
these videos are very strenuous and demanding and you will need a minimum of 48
hours recovery time. For many people a schedule of 2 days of rest afterwards is
a better option to avoid overtraining.
The
exercises themselves are performed slowly, which is HARDER not easier, but you
are progressing from one exercise to the next with minimum rest, so the overall
pace of the workout is pretty fast.
DON’T
LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A FULL RANGE
OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT
PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO MOVE
THE FOLLOWING DAY.
Always
make sure you can do the simpler version of all exercises correctly and without
any strain before progressing to more difficult
variations.
I
would highly recommend a good post-workout recovery meal, which should have good
quality protein and carbohydrates and a small amount of fat. It could be just a
regular meal, or a protein shake. To get protein shakes ideas and recipes please
refer to my earlier articles:
8 Exercises from the Fat Blaster Workout Series Will Slim You Down and Tone You Up
HOW TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE
TIME
By Monika Tarkowska-Carter, CPT, LWMC, HLC
2
This is the 3rd full workout - THE REAL
DEAL. Please, refer to the previous post for instructions.
Make sure to eat a
balanced post-workout meal or shake that will contain good quality protein, some
carbohydrates and a little fat.
Next 3 fat-blaster circuits coming
shortly.
Please,
always consult a physician before beginning any exercise
program.
HOW TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE
TIME
By Monika Tarkowska-Carter, CPT, LWMC, HLC
2
This
is the third circuit in the series of 6 workouts. The video is designed for
advanced and experienced exercisers only. Please, make sure to watch all the
instructions carefully before attempting the following video - The Workout. This
20-40 minute circuit will give you a great fat-burning full body workout,
addressing most of the muscle groups. It is great for toning and shaping, as
well as overall muscle conditioning. Make sure that you have good balance before
attempting the circuits as it is used to a great degree in a lot of the
exercises shown.
Please,
always do a 5-10 minute warm-up before any exercise.
Depending
on your time availability and level of muscular strength and endurance, try to
do 2-3 full circuits. Each circuit should take about 10-12 minutes. If you’re
just starting, rest for 30 seconds between the first 4 exercises, and then 60-90
seconds between the 4th and 5th, then go back to a
30-second rest for the remainder of the workout. If you find that your level of
fitness and conditioning allows you to move faster through the whole routine,
then take only 10-15 seconds of rest between the exercises, and a slightly
longer rest (30-60 seconds) in the middle of the
workout.
All
exercises are done in sets of 12 repetitions, using moderate weights that are
still challenging, but that will also allow you to perform full range of motion
and complicated multi-joint movements. You will have to figure out yourself what
amount of weight you feel most comfortable with that will allow you to finish
the whole set with good form.
Always
make sure to get enough recovery between sessions. Most of the exercises in
these videos are very strenuous and demanding and you will need a minimum of 48
hours recovery time. For many people a schedule of 2 days of rest afterwards is
a better option to avoid overtraining.
The
exercises themselves are performed slowly, which is HARDER not easier, but you
are progressing from one exercise to the next with minimum rest, so the overall
pace of the workout is pretty fast.
DON’T
LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A FULL RANGE
OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT
PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO MOVE
THE FOLLOWING DAY.
Always
make sure you can do the simpler version of all exercises correctly and without
any strain before progressing to more difficult
variations.
I
would highly recommend a good post-workout recovery meal, which should have good
quality protein and carbohydrates and a small amount of fat. It could be just a
regular meal, or a protein shake. To get protein shakes ideas and recipes please
refer to my earlier articles:
HOW TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE TIME
By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
This is the 2nd full workout - THE REAL DEAL. Please, refer to the previous post for instructions.
Make sure to eat a balanced post-workout meal or shake that will contain good quality protein, some carbohydrates and a little fat.
Next 4 fat-blaster circuits coming shortly.
Please, always consult a physician before beginning any exercise program.
