What to focus on for holiday fitness.

No fitness system will be as effective as it could be unless it
has all the necessary elements – mindset and motivation,
strength training, high intensity interval cardio and proper
nutrition. Those of you who already have the LGNAAA
system know how to put all that together for maximum
results in minimum time.

But around the holidays, time is really at a premium. And
frankly, a lot of the time, you just want to relax, enjoy all
the parties, and not be bothered with sticking so strictly to a
fitness regimen.

Well guess what, it’s the same for me. So if I’m going to
ease up in some areas over the holidays and stay a little
more strict in others, what’s the best way to make that
work?

I’d have to say – for both men and women – the most
important element of your program to stick with over the
holidays is strength work. Here’s why.

First, a good, intense strength workout will not only burn
calories, it will keep you in fat burning mode for hours
afterwards.

The basic LGNAAA workout hits your whole body and
only takes nineteen minutes, so it’s very efficient.

Second, by maintaining your strength training, you retain
lean muscle mass, which also helps burn fat.

Third, for both reasons above, strength training will do more
to burn off the rich foods and extra calories you’re probably
packing in at those holiday parties.

Don’t beat yourself up for indulging a bit this time of year.
Just stick with your strength workouts and you’ll be fine.

If you can also maintain your high intensity interval cardio
and keep your nutrition clean most of the time, you’ll still
be looking great by the first of the year.

But if you’d like to relax a bit and still stay in decent shape,
focus primarily on your strength workouts.

On another note, if you don’t know what to give for a
special Christmas present, why not give the greatest gift of
all – the gift of a lifetime of health and fitness. If you don’t
have the LGNAAA system, get it for yourself, and give
another copy to someone you care about.

Just go to the web site:

http://lookgreatnakedatanyage.com

Make it a great day.

Robert Martin

Don’t have your Power Wheel yet? Go here and click the
link at the top of the page:

http://lookgreatnakedatanyage.com

If you have any fitness questions you’d like answered, send them here:

lookgreatnakednow@gmail.com

Feel free to forward this newsletter to anyone you know
who might benefit from it.
______________________________

The contents of this newsletter is not to be considered as
medical advice. Always consult a physician before
beginning or changing any fitness program. Any use of the
techniques, ideas, and suggestions in this document is at the
reader’s sole discretion and risk.

This newsletter is protected by copyright, 2008, Robert
Martin. All rights reserved. Reproduction of any portion of
this email is strictly prohibited without the express written
consent of Robert Martin.

Sent by permission only. If this newsletter was forwarded to
you and you’d like to subscribe, go here:

http://lookgreatnakedatanyage.com

Here’s a killer cardio workout for you.

The LGNAAA Weekly Newsletter
The best in fitness and success tips,
delivered every Wednesday.
________________________________________________

There’s a great hill right around the corner from my house
that’s perfect for hill sprint workouts. But on those rare
occasions when it rains in Southern California, or if I’m not
at home, I need a high intensity interval cardio workout that
I can do anywhere.

And it’s always a good idea to vary your workouts, for both
your mind and your body. So here’s a killer cardio workout
based on variations of the exercises I show you on the
LGNAAA DVDs.

Before we get into it, be aware that this workout is
challenging, and you need to be realistic about your present
level of fitness, and adjust accordingly.

The workout consists of three circuits, each of which
includes three exercises. The first exercise is a variation on
the classic “burpee.”

From a standing position, inhale, drop down into a full squat
and put both hands on the floor about shoulder width apart.
Here’s where the variation comes in.

In a standard burpee, your next move would be to shift your
weight to your hands and thrust both feet out behind you so
you end up in the upper position of a push-up, with your
arms straight.

Instead, as you exhale and thrust both feet back,
simultaneously drop down into the LOWER half of a push-
up position, with your chest just off the floor. This is a little
more difficult and brings more muscles into play,
particularly your pecs and triceps.

Now pop both feet back in again as you inhale and extend
your arms so that you’re squatting again. Then explode
upwards out of your squatting position so that you jump off
the floor and exhale. That’s one repetition.

Depending on your condition try for at least five, but don’t
do more than ten. Remember, we’re after full intensity, then
rest, full intensity, then rest. The exertion phase of any high
intensity interval shouldn’t exceed twenty seconds.

That’s about as long as any human can go at full speed, even
Olympic sprinters, and it’s about the length in time of a 200
meter race. Any race longer than 200 meters involves
pacing, and that’s not what we’re after.

To complete the circuit, there are two more exercises, but
first you need a rest interval after the modified burpees. I
time the rest interval by number of breaths before I go to the
next exercise.

Depending on your condition, how may burpees you just
did, and how far into the circuits you are, you’ll need
anywhere from ten to as many as forty breaths before going
on. You want to be rested enough to be able to give full
intensity to the next exercise, but not so rested that you’re
starting the next exercise fully fresh.

You should still be breathing faster than normal when you
start the next exercise. Again, be realistic about your present
condition and adjust both your reps and your breaths as you
improve.

The second exercise I call a triple jump, and it’s tough.
From a standing start, jump up and bring your knees up
towards your chest. Immediately after you land, jump up
again and bring your feet up behind you to your butt. Then
immediately jump up again and extend your legs out in front
of you and touch your toes before you land. That’s one rep.

If you can’t touch your toes at first, don’t worry. As your
agility improves, you’ll get there.

As with the burpees, do five to ten reps depending on your
condition, and take whatever number of breaths you need. I
guarantee you’ll need more than you did after the burpees!
And if you can only do three reps at first, then start there.

The last exercise is a modification of the mountain climber.
Bend over and put both hands on the floor with your right
leg extended back, while bending your left leg and placing
your left foot next to and outside of your left hand.

From that position, lean your weight forward onto your
hands, inhale and reverse your feet, so that you end up with
your left leg extended back and your right foot next to and
outside of your right hand.

As you exhale, shift back again to the starting position with
your left foot forward and right leg back. That’s one rep.
Every time your left foot lands forward, count one rep. If
you can get up to 30, you’re doing well. But remember, if
you have to pace yourself, you’re going too long. It’s better
to go shorter at full intensity.

I prefer to do this one on my fists instead of flat palms. It’s a
martial arts thing.

That’s the end of the first circuit. Do three circuits, adjusting
your reps and breaths as you improve.

It’s a great workout that doesn’t take long, but it’s very long
on results. I’m not going to rehash the numerous benefits of
high intensity intervals over long slow distance. It’s so well
documented by now that it should be common knowledge

Try the workout for a few weeks and let me know how you
do with it.

Make it a great day.

Robert Martin

Don’t have your Power Wheel yet? Go here and click the
link at the top of the page:

http://lookgreatnakedatanyage.com

If you have any fitness questions you’d like answered, send them here:

lookgreatnakednow@gmail.com

Feel free to forward this newsletter to anyone you know
who might benefit from it.
______________________________

The contents of this newsletter is not to be considered as
medical advice. Always consult a physician before
beginning or changing any fitness program. Any use of the
techniques, ideas, and suggestions in this document is at the
reader’s sole discretion and risk.

This email is protected by copyright, 2008, Robert Martin.
All rights reserved. Reproduction of any portion of this
email is strictly prohibited without the express written
consent of Robert Martin.

Sent by permission only. If this newsletter was forwarded to
you and you’d like to subscribe, go here:

http://lookgreatnakedatanyage.com

Challenge yourself with these variations.

________________________________________________

If you’ve hit a plateau you just can’t break through, or if
you’re just plain bored when you exercise – you must not be
using the LGNAAA system. If you were, neither of those
things would be a problem.

In any case, the tips I’m going to give you today will solve
both those problems. The main point is to vary both your
overall workout and individual exercises to break through
plateaus and maintain interest. Let’s talk about specifics.

I’ll use pull-ups as an example, but these variations can be
applied to pretty much any exercise.

One effective method is slow reps. If you take four to five
seconds to pull yourself up and another four to five seconds
to lower yourself, you’ll be working all the muscles
involved in a way they’re not used to, and increasing the
intensity of the work they must do over a longer period of
time.

You also take any momentum out of the picture so your
form, and therefore your results, will improve.

Try a fast pull on the way up for the first half of each rep,
and a slow “negative” or lowering phase. Another
alternative is to pull up a few inches and hold, then a few
more inches and hold, dividing both positive and negative
phases into five or six segments.

You can mix and match those techniques in various ways,
e.g., a slow pull on the way up and a five or six segment
negative. Try one rep that way and the next rep just the
opposite.

Try some quicker, more explosive reps mixed in as well, but
not at the expense of good form. You just risk injury by
flailing out of control.

“Ladder” sets are another great variation I’ve discussed
before, but for new subscribers, here’s how they work. Do
one pull-up, then step away while your partner does one. (If
you’re working alone, just allow the appropriate time
between reps.) Then do two and let your “partner” do two.
Continue up to five, then go backwards to four, then three,
etc. When you’re finished, you will have done twenty-five
pull-ups!

You can even do a ladder set with some slow reps,
segmented reps, etc.

Be creative. Before you start an exercise, decide what
variations to use and do a set where no two consecutive reps
are the same. The only way you can fall into a rut with your
exercise is if you let it happen.

Variation is built into the LGNAAA system, but you can
take it even further with these simple techniques. You’ll
blast through plateaus and never be plagued with boredom.

Like they say, variety is the spice of life.

Make it a great day.

Robert Martin

Don’t have your Power Wheel yet? Go here and click the
link at the top of the page:

http://lookgreatnakedatanyage.com

If you have any fitness questions you’d like answered, send them here:

lookgreatnakednow@gmail.com

Feel free to forward this newsletter to anyone you know
who might benefit from it.
______________________________

The contents of this newsletter is not to be considered as
medical advice. Always consult a physician before
beginning or changing any fitness program. Any use of the
techniques, ideas, and suggestions in this document is at the
reader’s sole discretion and risk.

This newsletter is protected by copyright, 2008, Robert
Martin. All rights reserved. Reproduction of any portion of
this email is strictly prohibited without the express written
consent of Robert Martin.

Sent by permission only. If this newsletter was forwarded to
you and you’d like to subscribe, go here:

http://lookgreatnakedatanyage.com