Warm-up: 5-10 minutes using your warm-up method of choice.

Workout: Follow the workout below, as closely as possible. Make interval mode substitutions where needed (example: If you don’t have a VersaClimber, use a rower instead)

This is one of the best in-the-gym workouts you will ever try. I use this style of training a lot with my clients who want to get in super shape in minimum time. When done right, this style of training will really drive the metabolism and maximize calorie expenditure.

Warm-up: 5-10 minutes using your warm-up method of choice.

Workout: Follow the workout below, as closely as possible. Make interval mode substitutions where needed (example: If you don’t have a VersaClimber, use a rower instead)

Rest: Rest as little as possible. Usually just the amount of time it takes to walk to the next station and or set up the next strength exercise.

Progress: Be sure to write down exercise, weight used, repetitions, and most importantly note your total workout time. You will want these for comparison in the future and to help you choose more accurate weights each time you do this workout.

Volume/Intensity: Do one set of each strength exercise. Choose a weight you feel will cause you to reach momentary muscular failure at the desired rep range. This means that you choose something challenging that just barely allows you to finish the prescribed number of repetitions.

Do not stop and re-load if you slightly underestimate the resistance level. If you guess wrong and the weight is too easy ignore the prescribed reps and continue lifting for as many reps as possible.

Exercises

• Overhead Press: 10-14 reps

• Pull-Down / Pull-up: (Dead Hang) 10-14 reps

• Rowing Machine: 30 seconds work / 30 seconds rest, x6
• Chest Press: 10-14 reps
• Seated / Bent Over Row: 10-14 reps

• Stationary Bike: 1-minute work / 30 seconds rest, x4
• Multi-Joint Leg (Squat or Leg Press variation): 12-16 reps
• Hamstring Exercise (machine curl or straight-legged deadlift, etc): 10-14 reps
• Step Mill or other Step Machine: 20 seconds work / 20 seconds rest, x8
• Push Press: 8-12 reps
• High Pull: 8-12 reps

• Box Jump (18-24 inch box): 8-12 reps
• VersaClimber: 10 seconds work / 20 seconds rest, x8
• Push-ups: 6-10 reps – add weight to increase difficulty
• Inverted Row: 6-10 reps – add weight to increase difficulty

• Hanging Knee Raise: As many reps as possible in 2:00

Build your own

Use these steps to create your own version of this awesome workout:

• Plug in a strength exercise, and an interval mode of your choice for each category.
• Create desired rep range(s), and interval work/rest ratios (or use those listed).
• Attempt to complete the entire workout in the least amount of time possible.

Get more workouts from Liam “Taku” Bauer.

The post The Holiday Turkey Gut Buster Workout appeared first on Breaking Muscle.

On the other hand, before I met my wife I had been overseas exactly once. When I was five, my family visited America for two years because of my dad’s work. Despite hanging on to the American accent nineteen years later, I never caught the travel bug. However, since being with my wife I’ve been to Thailand, Singapore, Morocco, Germany, France (where she banned me from speaking the language due to my awful pronunciation of words), Spain, the Philippines, and Kuala Lumpur – and all within a three-year period.

Needless to say, for a gym junkie like myself the thought of being away from my tubs of protein and barbells loaded with plates was, and still is, an almost paralyzing thought. The first trip we took, to Kuala Lumpur and the Philippines, my training continued but was fragmented and directionless. When we visited Europe on our honeymoon last year, I was unable to find a gym so I resorted to bodyweight exercises. But this year everything is different – I have a plan, a direction, and a purpose for my training.

In my time overseas I’ve come to realize one key truth – you will not get stronger. Unless your partner is a gym rat as well, and you are happy with spending your time in another country scouring the streets for somewhere that will allow you to tear some serious weight, it’s likely your hotel gym or room won’t have the necessary poundage to allow you to smash personal bests. Therefore, there are four things that you can do:

1. Take the time off and deload. If you are like most lifters, myself included, you wait for life to tell you to deload and you could probably do with a week or two off. Regardless of what people tell you, you won’t become catabolic and shrink to the size of a pre-pubescent boy (or girl). In fact, you’ll probably come back stronger and more determined post-holiday.
2. Start moving your body. Bodyweight workouts are great, yet vastly underrated. Whether you use Tabata-, volume-, or density-based workouts, most people underestimate the level of shredded that they can reach with their bodyweight alone.
3. You know that mobility work you’ve been telling yourself you’d do for the past year? Well, guess what? You don’t need any fancy gym equipment to open up your thoracic spine or fix your hips. Now’s the best time to do it.
4. Lower the weights and up the volume. Bodybuilding style training and using time under tension will allow you to use the 25lb weights in the hotel gym to stimulate some growth. Don’t believe me? Use 50-60% of your 8RM dumbbell bench press, employing a 2-3-2-1 tempo (implying a two second eccentric, a three second isometric hold, a two second concentric and a one second pause at the top position.) And your lower body? You may not be able to deadlift or squat as heavy as you’d like, so switch to single leg variations for added torment fun.

Designing a Workout

So you’ve decided to still exercise to help stave off the vacation excess that always seems to creep onto your thighs and arse (if you’re a female) or your gut (if you’re a guy). Below are four effective, and time efficient, ways to make sure your jeans don’t become skinny jeans upon your return to real life:

Designing a Workout: 1. Density Circuit

Select four compound exercises (that either target all the same muscle or a plethora of different ones), a rep scheme, and a time limit. Density circuits work great when you only have bodyweight to work with. Aim to have the most metabolically challenging and technical exercise as the first in the circuit.

For example:

• Bodyweight Squats x 25
• Push Ups x 20
• Single Leg Hip Thrusts x 15 (per leg)
• Pike Pushups x 10

Repeat for 10 minutes, resting as necessary.

Designing a Workout: 2. Super Sets

If you’ve stepped into the gym, you’ve used these before. Pair two exercises together, rest minimally between sets and repeat.

For example:

A1) DB Bench Press

A2) Pull Ups

B1) Incline Bench Press

B2) Seated Row

Designing a Workout: 3. Giant Sets

On my last trip to Singapore and Thailand I fell in love with giant sets, which are essentially super setting two or more exercises of the same muscle group. However, my version was slightly different. Considering I was pressed for time, yet still wanted to cram in more volume than a grandmother does food, I worked with descending sets.

For example:

A1) DB Bench Press – 4 x 10

A2) DB Incline Press – 3 x 10

A3) Cable Press – 2 x 15

A4) Push Ups – 1 x 20

Rest 30 seconds between exercises and repeat until all prescribed sets have been completed. What I found is that I was able to get a nifty little metabolic training effect whilst also getting that ever-precious pump.

Designing a Workout: 4. Tabata Rounds

I’ve heard rumours that Tabata is used in some political prisons to torture inmates. Select an exercise, preferably a bodyweight one, and perform 20 seconds of ball-busting, hyped up on three scoops of illegal DMAA fueled pre-workout, adrenalin surging reps. Rest for ten seconds and then repeat for 8 total rounds (4 minutes of total time).

Exercise is not something that is confined to four walls, grunting men, or even deafening thunderous thuds as plate-filled barbells smack against the floor and life, being what it is, has a nasty habit of throwing curveballs at you. Nobody wants to be that person who turns to his or her friend or loved one and says, “Sorry, I can’t visit X with you because I’ve got a leg day scheduled and, well, I can’t miss that – not even for an all expense paid trip to (insert dream destination here).” What truly defines someone who loves fitness, exercise, and by extension themselves, is the ability to adapt to different surrounds and circumstances and still get in the necessary work to grow and progress as a person.

Too many people take holidays knowing they will get fat, become overweight, and lose a level of their fitness, yet they do nothing to combat it. I’m here now, standing on my soapbox, telling you that whether you have a gym or not, there is always something you can do to stay active.

Photos courtesy of Shutterstock.

The post 4 Killer Workouts for While You’re on Holiday or Vacation appeared first on Breaking Muscle.

FIRST PLACE: “Ghoulish Green Sunflower Coconut Cookies”

Submitted by Gabriella Makstman

Ingredients:

1 ¼ c. sunflower seed flour

1 c. unsweetened shredded coconut

½ c. arrowroot powder

½ tsp. baking soda

¼ tsp. baking powder (corn free)

⅛ tsp. Bright Earth Foods Himalayan salt

6 T. Bright Earth Foods vanilla coconut oil

6 T. unsweetened apple sauce

½ tsp. lemon zest

25-30 drops of stevia

Process:
Mix all dry ingredients in a food process orwith an s-blade, pulsing for 90 seconds. Add wet ingredients and mix until a lump of dough is formed. Remove ball of dough and refrigerate for 1 hour. Either roll out dough between two sheets of unbleached parchment paper to desired thickness or using a small ice cream scoop create walnut sized balls. If rolling dough, use a cooking cutter to cut out shapes. If using walnut size balls, then press down until flat on parchment paper. Bake at 350 for 10 minutes and let cool. Cookies will turn green once they cool. Enjoy!

SECOND PLACE: “Pumpkin Pie Protein Bars”

Submitted by Kylie Gamelier

Ingredients:

2 c. unsweetened pumpkin puree

1 c. alternative flour that is paleo (almond, coconut, etc)

1 ¼ c. unsweetened applesauce

2 scoops protein powder (I used About Time vanilla)

¼ c. nut butter ( I used sunbutter)

¼ c. maple syrup

1 egg and 2 egg whites

1 tsp. pumpkin spice

2 tsp. cinnamon

2 T. vanilla extract

Directions:

Preheat oven to 350 degrees. Spray a 9 x 13 pan. In a food processor or blender, process pumpkin, apple sauce, flour, and nut butter until smooth. Add maple syrup, eggs, protein powder, vanilla, cinnamon, and pumpkin pie spice. Process until blended then pour batter into pan. Bake for 40-45 minutes until cooked through and set.

THIRD PLACE: “Paleo Carrot Cupcakes”

Submitted by Meagan Polesky

Cake Ingredients:

3 c. almond flour

1 tsp. kosher salt

1 tsp. baking soda

1 T. cinnamon

1 tsp. nutmeg

5 eggs

½ c. agave nectar (or honey)

¼ c. coconut oil

3 c. carrots (freshly grated)

1 c. raisins (optional)

1 c. walnuts (chopped)

Cake Directions

Preheat oven to 350 degrees. Prepare cupcake pans. In a large bowl, combine flour and spices (including baking soda). In a separate bowl, mix the eggs, honey and oil. Add the dry ingredients to the wet and fold together. Mix in the carrots. Finally, add the raisins and nuts, if using. Pour into prepared pans and bake for about 20-25 minutes or until an inserted toothpick comes out clean. Let cool for about ten minutes in the pan and then remove and let cool on a rack.

Frosting Ingredients:

1 c. coconut milk

½ c. raw organic honey

Dash sea salt

2 T. arrowroot powder

2 T. water

1 ¼ c. coconut oil (melted)

Frosting Directions:

In medium saucepan add coconut milk, honey and salt over medium heat mix well. Reduce heat and simmer for 10-15 minutes, constantly stirring. In separate bowl combine arrowroot paste with water and make paste. Combine arrowroot paste with mixture at medium heat mix well until mixture thickens (approximately 1-2 minutes). In separate bowl remove mixture from saucepan and slowly stir in coconut oil. Until mixture thoroughly blended and smooth. In covered container place in freezer for 30-45 minutes. Remove from freezer and stir until thick. Frost carrot cake. If desired, top frosting with crushed walnuts, pecans, shredded coconut or carrots.

Congratulations to the winners! You will receive the following prizes:

• 1st place – Well Fed Paleo Cookbook by Melissa Joulwan (hard copy) and Weeknight Paleo Cookbook by Amber Beam (e-book))
• 2nd place – Make It Paleo Cookbook by Bill Staley and Hayley Mason (hard copy)
• 3rd place – Weeknight Paleo (e-book)

Look out for an email from us so you can claim your prize. Don’t forget to check back for other upcoming contests and giveaways!

The post Holiday Recipe Contest Winners Announced! appeared first on Breaking Muscle.