Ceara Carrier, CPT, CYT’s Post

The Abs are one of the most difficult muscle groups to train, but with the right workouts, you can develop strong and defined abs in just 28 days. The abdominal muscles are a group of muscles that are located in the abdomen. They are responsible for a variety of functions, including flexion, extension, rotation, and lateral flexion of the trunk. The six-pack abs are often seen as a symbol of fitness and health, and many people strive to achieve them. If you want to develop the muscles in your midsection you need to work them hard, but you’ll find that exercises that target them directly wear them out pretty quickly. That’s why our recommended abs workouts are so short, and why this “10 Best Abs Exercises” workout designed by fitness model Gilles Souteyrand is so effective. “This circuit is easy to follow but works your core incredibly hard, so it forces your abs to become stronger and more defined,” he says. “It’s vital that you activate your abs before you start and then keep them tensed throughout each move to work the muscles close to their capacity. By the end they should be cramping and painful, but that’s what it takes to make them look and perform better.” Everyone wants a six-pack but it’s not as easy as it looks. It takes hard work, dedication, and the right workouts to achieve your goals. If you’re looking to unleash your abs in 28 days, these two workouts are a great place to start. There are many different ways to train the abdominal muscles. However, some exercises are more effective than others. This article will discuss the two best workouts to unleash your abs in 28 days. Learn More At: https://bit.ly/4a7P0ZN 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 📢 Get Your Best Supplements and Apparels At: https://bit.ly/3RdnYG0 #buildmass #buildstrong #buildmuscle #genetics #fitness #bodybuilding #gym #diet #exercise #training #routine #workout #chest #back #legs #arms #supplements #biceps #triceps #nutrition #growth #buildmuscle #burnfat #strength #quads #legs #diet #stricted #regimen

Maximize Fat Loss: Effective HIIT Workouts for Weight Loss If you're looking for a dynamic way to shed pounds and elevate your fitness, high intensity interval training for weight loss might be just the ticket. HIIT is renowned for its ability to fire up your metabolism and transform your body's fat-burning capabilities. With the best HIIT exercises for weight loss, you can enjoy quick, intense workouts that fit seamlessly into your hectic schedule. These fat-burning HIIT workouts are designed to keep you engaged while delivering the results you crave.Key Takeaways High intensity interval training can significantly enhance your calorie-burning potential. Effective HIIT workouts for weight loss are time-efficient, perfect for a busy lifestyle. Best HIIT exercises for weight loss focus on full-body movements for maximum impact. Fat-burning HIIT workouts stimulate metabolism, continuing to burn calories post-session. HIIT can be adapted for any fitness level, providing a scalable challenge as you progress. The Scientific Basis of HIIT for Fat LossHigh-Intensity Interval Training, or HIIT, is a powerhouse when it comes to shedding pounds swiftly. By incorporating HIIT training for rapid weight loss into your routine, you trigger a metabolic uproar that c... #SportsandFitness

Have you been hitting the gym but still not losing weight? You’re probably doing too much cardio. Here’s why your workout routine is holding you back: — Despite the time and effort you’ve put into getting in shape, sometimes the scale just won't budge. It might not be you—it could be your approach, especially if cardio dominates your workout regimen. Here’s what you need to know: 1. Efficiency Isn't Always Your Friend: Cardio trains your body to be fuel-efficient, conserving fat as a reserve fuel source while sacrificing muscle. Less muscle means lower metabolism, which isn't helpful if fat loss is your goal. 2. The Overtraining Spiral: Intense and frequent cardio sessions can lead to overtraining. This affects your body's hormone balance, disrupting the hypothalamic-pituitary (HPA) axis and potentially leading to weight gain rather than loss. 3. Cortisol Complications: Further building on the hormone issue, excessive cardio can spike your cortisol levels. High cortisol can increase fat storage, especially around the midsection. So, what’s the better approach? Mix low-intensity activities like walking or leisurely biking with high-intensity work like strength training and interval workouts. This strategy promotes muscle growth and fat loss, making your fitness efforts more effective and sustainable. You run into issues when too much of your training is in that middle ground. A good rule of thumb is low intensity or high intensity. Nothing in between. — I recently did a training on the exact fitness approach I use with my executive clients to help them shed body fat, build lean muscle, and improve their energy levels, in as little as 90 minutes per week. I’ll drop the link down below.

The Benefits and Setup of Barbell Complexes A barbell complex is a dynamic workout method where you perform a series of exercises consecutively without resting, using the same weight for each movement. This efficient routine is excellent for building strength, muscle, and aerobic capacity while promoting fat loss. Here’s how barbell complexes can fit into your fitness plan. Benefits of Barbell Complexes 1. Strength and Muscle Building: Barbell complexes focus on compound exercises, engaging multiple muscle groups simultaneously. This promotes significant strength and muscle gains. 2. Fat Loss: By performing several exercises in succession, barbell complexes burn a high number of calories in a short time, making them great for fat loss. 3. Aerobic Capacity: These high-intensity workouts keep your heart rate elevated, improving cardiovascular health and endurance. Setting Up a Barbell Complex Define Your Goal: Decide if you want to improve strength, performance, conditioning, or fat loss. Your goal will guide the choice of exercises and workout timing. Time and Order: For fat loss, do complexes in the morning or after your main workout. For strength, consider making them a standalone session. Exercise Selection: Choose exercises based on your goal. For a full-body workout, include movements targeting both upper and lower body muscles. Stick to 3-5 exercises per complex to maintain focus and form. Weight Selection: Use a weight that challenges you but allows for proper form throughout the complex. Base the weight on your weakest lift to ensure safety. Rest Periods: For fat loss, keep rest periods short (60-90 seconds). For strength building, longer rest periods are acceptable. Example Barbell Complexes Bear Complex: 1. Power Clean 2. Front Squat 3. Push Press (Front) 4. Back Squat 5. Push Press (Back) Perform 5 reps of each exercise without resting in between. Complete 1-5 rounds with 2-3 minutes rest between rounds. CrossFit Complex: 1. Deadlift 2. Hang Power Clean 3. Front Squat 4. Push Press 5. Back Squat Perform 6 reps of each exercise, 4-5 rounds with adequate rest between rounds. Incorporate barbell complexes into your routine to achieve a versatile, effective workout that addresses multiple fitness goals. Whether you aim to build strength, lose fat, or improve cardiovascular health, barbell complexes offer a powerful solution. For more details check AnExtraRep Barbell Complex https://lnkd.in/d9c2898t

When setting out to achieve fitness goals, it's important to maximize workouts to ensure that you're doing everything possible to transform your body. However, among research, personal opinion and stereotypes, a lot of misinformation can make its way into workout routines. To get the facts straight, here's a list of the top 10 workout myths: Myth 1: Stick solely to cardio for weight loss. While it's true you should include 20–30 minutes of cardio into your workout routine, focusing solely on cardio will not transform your body as quickly or as dramatically as you would think. People perceive cardio as the ultimate solution because their heart rate is up. But in reality, you need to incorporate both cardio and strength training into your workout schedule. Strength training builds muscles and maximizes your cardio routine. The more muscle you have, the more calories your body is going to burn, especially during cardio. Myth 2: Heavy weights will bulk me up. You may have heard this in the weight room from time to time. Some people, particularly women, are concerned that adding strength training will build muscle bulk to the point they will look like a bodybuilder. This is not true. For a female to bulk up, she would have to do a lot of strength training — and I mean a lot. Women do not have enough testosterone to bulk up the way men do. Competitive female bodybuilders follow strenuous diet and workout programs that likely feature use of various muscle-building supplements. Myth 3: I worked out today, so I can eat unhealthy. Sure you can if you want to undo everything you just spent an hour in the gym working on. Remind yourself that you can't work off a bad diet. Food is fuel, and proper nutrition guarantees results. It's pretty simple: If you want to lose weight, your calorie output needs to be higher than your calorie input. Myth 4: Stretching helps prevent injuries This one may be surprising. If you grew up playing sports, team stretching before a game was a regular routine. However, stretching before or after you exercise isn't proven to reduce your chances of getting an injury. Stretching is beneficial because it prepares the muscles for movement and eases your workout recovery, but research does not indicate that it will reduce injury. That's entirely based on your form and movements during a workout. I recommend that people use functional, dynamic stretches like lunges and leg swings to help muscle movement during workouts.

Bodyweight workouts offer an accessible and effective way to build strength, improve cardiovascular fitness, and enhance overall health without the need for equipment or a gym membership. Here are some tips and routines for effective bodyweight strength training suitable for people of all fitness levels: 1. Focus on Form: Proper form is crucial to prevent injury and maximize results. Pay attention to alignment, engage your core, and move through the full range of motion for each exercise. 2. Start with the Basics: Begin with foundational bodyweight exercises that target major muscle groups. These include push-ups, squats, lunges, planks, and bodyweight rows. Mastering these movements will provide a strong base for more advanced exercises. 3. Progression: As you become stronger, gradually increase the difficulty of your workouts. This can be achieved by adding more repetitions, increasing the duration of holds, or trying more challenging variations of each exercise. 4. Variety is Key: Keep your workouts engaging by incorporating a variety of exercises that target different muscle groups. Include exercises for the upper body, lower body, core, and cardiovascular system to ensure a balanced workout. 5. Interval Training: Incorporate interval training into your bodyweight workouts to boost calorie burn, cardiovascular fitness, and metabolism. Alternate between periods of high-intensity exercise and rest or active recovery for a more challenging workout. 6. Modify as Needed: Don't be afraid to modify exercises to suit your fitness level and abilities. For example, perform push-ups on an incline or from your knees if full push-ups are too challenging. As you become stronger, gradually progress to more advanced variations. 7. Listen to Your Body: Pay attention to how your body feels during workouts and adjust intensity or volume as needed. It's important to challenge yourself, but not to the point of exhaustion or pain. Remember to stay hydrated, listen to your body, and consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. With consistency and dedication, bodyweight workouts can help you achieve your strength and fitness goals at any fitness level. Looking for more tips on health, visit and like our Facebook page of Health Coach International at https://lnkd.in/gU9BSaae . More inquiries? Contact us at admin@health-coach-international.com

A Good Body Exercise: The Burpee When it comes to full-body exercises, the burpee stands out as one of the most effective and efficient movements you can incorporate into your workout routine. This dynamic exercise combines strength, cardio, and coordination in a single fluid motion, making it a powerhouse for those looking to improve overall fitness. To perform a burpee, start in a standing position with your feet shoulder-width apart. Lower your body into a squat and place your hands on the floor. In one swift motion, kick your feet back to assume a plank position, and perform a push-up. Return your feet to the squat position, then explode upwards into a jump, reaching your hands overhead. Repeat this sequence for the desired number of repetitions. The benefits of burpees are numerous. They target multiple muscle groups, including the chest, arms, quads, glutes, and core, offering a comprehensive workout in a short time. Additionally, the high-intensity nature of burpees elevates your heart rate, improving cardiovascular health and promoting fat loss. Whether you're a beginner or an experienced athlete, burpees can be scaled to match your fitness level, making them a versatile choice for any workout plan. Incorporating burpees into your routine will not only challenge your body but also help you achieve your fitness goals more effectively. So next time you're looking for a full-body workout, give burpees a try and experience their transformative power.

🔥TABATA SIX PACKS ABS ALERT 🔥 🗣️TABATA is a form of high-intensity interval training (HIIT) that consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest, totaling 4 minutes. 📝It's a popular and effective workout protocol designed to boost cardiovascular fitness, increase endurance, and burn calories efficiently in a short amount of time. 👉Here's an example of a TABATA workout using the four ab exercises you mentioned: 1. Planche Plank (20 seconds) 2. Rest (10 seconds) 3. Cross Mountain Climbers (20 seconds) 4. Rest (10 seconds) 5. Fifer Scissor (20 seconds) 6. Rest (10 seconds) 7. Circular Leg Raises (20 seconds) 8. Rest (10 seconds) ⚠️Repeat this circuit for a total of 8 rounds, which will give you a complete 4-minutes TABATA workout targeting your core muscles. 💥To attain your fitness goals and improve overall fitness using the TABATA protocol with these ab exercises, here are some tips: 1. Warm up properly before starting the workout to prevent injuries and prepare your muscles for the high-intensity exercises. 2. Focus on maintaining proper form throughout each exercise to maximize effectiveness and reduce the risk of injury. 3. Push yourself during the 20 seconds of intense exercise, giving it your all to make the most of each round. 4. Use the 10 seconds of rest wisely to catch your breath and prepare for the next round. 5. Stay consistent with your workouts and gradually increase the intensity or difficulty of the exercises as you progress to continue challenging your body. 6. Listen to your body and adjust the exercises or intensity level as needed to avoid overtraining or burnout. 💬By incorporating this TABATA workout with the four ab exercises into your fitness routine regularly and combining it with a balanced diet and adequate rest, you can work towards improving your core strength, endurance, and overall fitness level. 🤔 Remember to consult with a fitness professional or healthcare provider before starting any new workout regimen, especially if you have any underlying health conditions or concerns. SAVE AND TRY THESE CORE WORKOUT #tabataabs #sixpacksabs #flatabs #corefocus #metabolictraining #performance #toptrainer

🚨BODY WEIGHT MET.CON ALERT 🚨 🗣️Bodyweight metabolic conditioning workouts can indeed offer significant benefits for the human body. Here are some of the key advantages and reasons why people should consider incorporating this type of training into their fitness routines: 1.Improved cardiovascular health: Bodyweight metabolic conditioning workouts often involve high-intensity intervals that can boost cardiovascular fitness, increase heart health, and improve endurance over time. 2. Increased calorie burn: These workouts are designed to elevate your heart rate and keep it elevated throughout the session, leading to a higher calorie burn both during and after the workout. 3. Enhanced metabolic rate: The high-intensity nature of metabolic conditioning workouts can help increase your metabolism, allowing you to burn more calories even at rest. 4. Muscle tone and strength: Bodyweight exercises engage multiple muscle groups simultaneously, helping to improve overall muscle tone, strength, and endurance. 5. Improved agility and coordination: Many bodyweight metabolic conditioning exercises involve movements that challenge balance, coordination, and agility, leading to improved overall athleticism. 6. Time-efficient: These workouts are often designed to be short and intense, making them a great option for those with busy schedules who still want to get an effective workout in. 7. Minimal equipment needed: Bodyweight workouts can be done almost anywhere with little to no equipment, making them accessible to a wide range of people. 📝Concrete advice for why people should do bodyweight metabolic conditioning workouts: 📍Efficiency: These workouts can deliver great results in a short amount of time, making them ideal for those with busy schedules. 📍 Versatility: Bodyweight exercises can be modified to suit different fitness levels and goals, making them suitable for beginners and advanced athletes alike. 📍 Cost-effective: Since you don't need expensive equipment or gym memberships to do bodyweight workouts, they can be a more budget-friendly option for staying fit. 📍Sustainable:Bodyweight training can be less intimidating for beginners and can be easily integrated into a long-term fitness routine, promoting consistency and sustainability. In conclusion, incorporating bodyweight metabolic conditioning workouts into your fitness routine can offer a wide range of benefits, from improved cardiovascular health and increased calorie burn to enhanced muscle tone and strength. So, if you're looking for a time-efficient, versatile, and effective workout option, consider giving these bodyweight metabolic conditioning workouts a try👍 #bodyweight #compoundexercise #fullbody #noequipmentneeded #noexcuses #personaltrainer #performancecoach #toptrainer

Are You Doing More Exercise But Can’t Get And Stay Lean? This is a common problem for successful men. Because they’re accustomed to being over-achievers in business… which has worked well in a financial and business sense, However… Overachieving to get and stay lean, eventually backfires. Because many guys I speak to (before they work with me) are already doing 4,5 or even 6 workouts a week… Plus extra cardio, and even other sports like tennis or golf. So ‘fitness’ isn’t their problem… Because men can technically still be fat and fit at the same time. But the overachievers are always lacking muscle mass and at a glance, don’t look fit or lean… Because they’re carrying too much visceral and subcutaneous fat. – Which you can check on a Dexa body scan, (another data point we track in my program). Then, when life or business gets in the way (as it does for everyone), their overloaded fitness regime falls off the wagon… Causing a massive spike on the scale, which could take weeks to months to fix. So this is why we don’t focus on “cardio” in my program. Because cardio only works when you’re doing it all-the-time… And the guys I work with don’t have 3 hours every day to burn off all the food they ate. Instead we prioritize muscle… while keeping the body in a ‘Fat-Loss’ mode. This way, there’s no over-achieving required to maintain results no matter how busy we get. So It’s true… The more muscle you have…  The healthier and higher your metabolism maintains. And In as little as 90 mins a week… You can add LBS of muscle to your frame in 3 months…. Even training at home, with the cheapest dumbbells from Amazon. That's because ‘more’ workouts doesn’t guarantee a muscle-toned body. Which is why I only allow my clients to do 3 workouts a week. These customized workouts are so effective,  that we don’t need more than 3 to change their body shape. And less workouts are easy to slot into their time-strapped schedule. Less workouts… Better workouts… More long-term results. So if you're overtraining but aren’t reaching the lean body-fat range… Consider less, but better… and use your diet to keep you in a Fat-Loss mode. And, if you’re looking for 1-1 personalized support… I can help with that. Message “Lean” to learn more about my Metabolic Recomp Method.