The Boomer Hottie Fitness Solution by Hottie Trainer Keith Anthony

2013-01-03
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Ladies get ready for Brains and beauty! What’s not to love about our resident trainer KEITH ANTHONY. We take all his classes and now he’s here to tell YOU how to tone and trim this NEW YEAR. Take it away KEITH baby.

By Keith Anthony, NCCPT

While exercise benefits us all, not all exercise benefits us. What we want is the BEST type of exercise to achieve the results we want. Whether you are a woman of a “certain age”, a sumo wrestler, or a scrawny adolescent there IS a right way to work out designed just for you.

When I start working with a client I first ask her about her goals. Where do you want to be in a month? 2 months? 6 months? A year? Most commonly the answer is — I want to lose the fat around my midsection, my arms, my hips and gain endurance and strength. These are my favorite answers because there is a perfect method for achieving these goals. It’s called interval training!

Now a little science:

In 1996, Izumi Tabata conducted a study on athletes that yielded some amazing findings. The Tabata Protocol required athletes to perform 20 seconds of HIGH INTENSITY (170% VO2 Max) exercise followed by 10 seconds of rest repeated for 8 cycles. That’s only 4 minutes of exercise! The study found that these athletes had achieved as much benefit from the workout as others who had trained for much longer periods at a lower intensity (70% VO2 Max), such as a long distance jog or bike ride.

Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. However, high intensity intervals have nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in resting metabolic rate. Recently it has been shown that interval training three times per week for 15 weeks compared to the same frequency of aerobic exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.

So what’s the workout??

The best workout you can do is going to kill EVERY bird with one stone. You don’t have time to go to the gym in the morning for yoga, go back in the afternoon to lift weights, then again after dinner for step or spin class. When you workout you should be getting every benefit you need in one session!

Here is an example of a 30 minute ABC Boomer Hottie Workout:

Treadmill 1:
20 second walk 4.0 Incline (3.0-4.5mph)
40 second run 4.0 Incline (5.0-9.0mph)
20 second walk 3.0 Incline (3.0-4.5mph)
40 second run 3.0 Incline (5.2-9.2mph)
20 second walk 2.0 Incline (3.0-4.5mph)
40 second run 2.0 Incline (5.4-9.4mph) (puke run!)
**repeat

Rest 90 seconds!

Strength 1:
40 second Burpees (a single push-up, then a hop to standing position)
20 second rest
40 second Air Squats (feet hip width apart, hips drop to knee level then up)
20 second rest
40 second Push Press (5-15lb dumbbells, drive from shoulders to overhead)
20 seconds rest
**repeat

Rest 90 seconds!

Treadmill 2:
20 seconds walk 8.0 Incline (2.5-4.0mph)
40 seconds run 8.0 Incline (4.5mph-8.0mph)(puke hill!)
20 seconds rest 4.0 Incline (3.0-4.5mph)
40 seconds run 4.0 Incline (5.0-9.0mph)
20 seconds rest 0 Incline (3.5mph-5.0mph)
40 seconds run 0 Incline (6.0mph-10mph)
**repeat

Rest 90 seconds!


Strength 2:
40 seconds Rapid Fire Row (resistance bands or dumbbells)
20 seconds rest
40 seconds Bench Dips
20 seconds rest
40 Seconds Flutter Kicks (Lying down on back elevate both legs and flutter)
20 seconds rest
**repeat

Finished!!!!

Why this workout? What’s so special about it?

The above program is designed to elevate your metabolism for up to 36 hours AFTER the workout. That means you end up burning more calories watching American Idol, without doing anything, than you did last week. This is because your body is working harder to replace the nutrients and oxygen you lost during the workout….bonus!

Also, the ABC workout above targeted the problem areas most clients identify – thighs, glutes, arms and midsection. These movements performed a couple times a week will help to build lean muscle tissue, which translates to more visible definition and tone. This is NOT the type of program a bodybuilder would use to gain size. It is specifically designed to create a lean and sculpted body.

Finally, this workout has a wide RANGE of possible effort. An older Boomer just getting back into working out can achieve the lower end of the treadmill speeds (and weight loads) and gain just as much from the workout as a fitter BOOMER who is demolishing her sprints at 10mph and hitting 12 burpees in 40 seconds!!! Also, the workout progresses with you. As, your endurance and strength increase, so should the intensity of the workout! Every week, add 1 tenth to your Mph’s. Every month, pick up a heavier dumbbell and a thicker band. Boomer Hotties are never done improving themselves!!!


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