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If you aim to count the calories and lose fat in no time while improving your anaerobic, aerobics and whole staying power but then you′re sick to the back teeth of running the whole time therefore you′re going to have a thing about this article in relation to rowing.

Yesterday I did another one of my rowing workouts on the rowing machine at the gym and boy did it kick my ass ” AGAIN! This article will teach you all about rowing for exercise, why you should do it, and the most effective way to do rowing exercises to burn fat fast

What Is Rowing All About?

Rowing is a workout where you get on a machine with a handle connected to a cable of some type and you position your feet in straps. You subsequently row by pulling the cable backwards towards your chest as you thrust with through your heels (like a squat movement). The seat you sit on moves towards the back then you can push yourself away.

Why Should You Row?

When most people think of cardio training they only think of running. Running is great and all, but I get sick of it after a short while. I absolutely cant stand long slow steady state cardio anyways, and any time I run I do sprint interval training.

But rowing is a great exercise because it is more upper body dominant, and will give you a break from traditional cardio exercises like running, bicycling, etc.

Its also one of the few cardio exercises that touches all the key muscle groups, together with quads, biceps, triceps, lats, glutes and abs.

Its great for your cardiovascular conditioning, and you can easily do interval training on it because you can adjust both the resistance level of the row, and you can vary your speed easily (like on a bicycle).

How Should You Row For Maximum Fat Loss?

Here’s the workout I did yesterday and the one you should try if youre in good shape and want to torch some body fat off quickly. It only takes FIVE to SIX minutes, but I promise you you′ll know you had a great workout!

Here’s how to execute it:

* Row at a constant pace for 1-2 minutes to get loose

* Work Interval: At the minute mark Row as hard and fast as you can for 20 seconds

* Rest Interval: Row at your warm up pace for 10 seconds

* Repeat your work/rest interval 8 more times

* You′re through!

Now’s the time to get up, tell your heart its NOT going to break through your chest and if necessary, you may have to puke. By round 6, 7 and 8 you′re going to REALLY be winded and think you cant keep going (this is if you′re really rowing as hard and fast as you can during your work intervals)

But keep it up ” you wont be going that fast in your last couple rounds but the important part is Intensity of effort meaning you are TRYING to row as fast and as hard as you can (even if you can only manage a medium speed).

Whats So Fantastic About This Exercise?

This is the famed tabata protocol. Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% PLUS, they also improved anaerobic capacity by 28%.

In addition, scientists observed the people behind the tabata protocol burned 9 TIMES MORE FAT than a group that trained for an hour a day (performing steady-state aerobics). And your metabolism stays revved up and burns more fat up until 48 hours after the Tabata protocol.

When Should You Do This Workout?

Try it on your rest days. You can alternate a cardio workout of sprints and a cardio workout like this with rowing to keep your body from adapting and for variety in your cardio routines. If you′re following the DoubleYourGains 3-5 program you′ll have 2-3 rest days per week. You could do this rowing routine on one rest day and a different cardio routine on the other to keep it fresh or just do this routine on both days, its your choice.

You′ll get a better feel for how regularly you can do this routine and still get well once you′ve done it a few times. So get out there and try it these days!

One day in the course of your fitness journey you’ll feel like skipping over your strength training session.

There could be tons of whys and wherefores. You may be busy for time, you may be apathetic, you may feel worn-out or aching from your last session regardless the case, you don’t feel like getting down to it and going to the gym.

It’s times like this when you get the opportunity to build your resolve, strength of mind, and “never say die” attitude.

Today is one of those days for me

My quads are still really aching from the high intensity tabata protocol I did yesterday on my rest day, plus I didn’t get sufficient protein to help build up my strength.

And I must of ate something bad last night because I puke when I woke up at 4am this morning…

So at this point I have two choices: 1.) miss out my strength training session today or 2.) Execute the session as planned, but adjust as needed.

What am I going to pick?

I’m going to complete my session as planned and get a feel for it as needed!

So How Can You Get On When You Don’t Want It?

The minute I enter the weight room today, I might find my warm up sets are feeling extra hard. Possibly the weights aren’t moving as easily as I want to.

I’ll most likely still do my first set at the recommended poundage, though I may have to pull back a bit on the next two sets whatever happens.

Consistency Is The Answer

The answer is I’m going to get in there and carry out my strength training session just like I had planned. Why? Since I know it’ll ultimately be the cause of my good health.

Even though I can’t perform at maximum it’s all right. I’m still getting a TON of other benefits just by keeping fit.

Plus, I’m building the not quitting habit.

Besides - you’ll certainly not going to make steady progress over and over again - you will have great days, not so great days, and downright crappy training days it’s completely just a part of the game.

The solution is to finish off with what you began and earn the rewards for being consistent.

Do you actually need to eat 6-8 small meals to keep your metabolism revved up so you shed fat all day and keep a stable stream of nutrients flowing to build strong, massive muscles?

If you’ve been around the fitness scene for any amount of time, or have read any diet books or articles, you would think the answer to this one is an easy yes ” but the truth is

The 6-8 meals a day Advice Is A Myth!

The advice is based on studies made around the thermic effect of food (TEF). You see, every time you eat, your body uses approximately 10% of those calories (total) to supply strength just to digest the food…

When this was found out, people misinterpreted the research by saying the more you eat (frequency) the more calories you’ll burn all day but this was a mistake because the math doesn’t work out.

* Six little meals of 300 calories (6-300) = 1800 calories total.

* Each meal you burn 10% of calories = 30 calories burned with each 300 cal meal

* Total cals burned because of TEF = 180

So compare that to a normal diet of 3 big meals:

* 3 Large Meals of 600 calories (3-600) = 1800 calories total.

* Each meal you burn 10% of calories = 60 calories burned with each 600 cal meal

* Total cals burned as a result of TEF = 180

So you see, if the calories are the same, it doesn’t matter how you break them up ” you’re still burning the same amount of calories and affecting your metabolism the exact same way no matter how often you eat.

Will Eating More On A Regular Basis Result In More Lean Muscle Gain?

The quick answer is not at all. Eating protein continuously in reality triggers your body not to produce it as much. Eating more total calories WILL result in building extra muscle but the meal frequency has not much to do with it.

More crucial for lean muscle gain is the timing of your meals, particularly the post workout meal needs to be excellent to make a big thing that you’re getting superior nutrients into your body when it needs them the most.

Will Eating Less Meals Produce Muscle Loss?

Lots of guys who lift weights believe (and I used to) that not eating 6-8 meals per day will put your body into a catabolic state. Which means because you’re not eating a lot of food and keeping the levels of amino acids in your blood high your body will use your muscle tissue as fat.

This is not true either at least not to the extent that you’ve heard. Because even if you just eat one big meal per day, it can take up to 12 hours to digest” steadily releasing amino acids into your bloodstream the whole time.

When Would You Eat 6-8 Meals

So as to achieve a LOT of weight ” you need to boost your calorie intake to gain weight and put on muscle, thus if you’re an extra-large guy and you have to eat 5,000 calories a day to put on mass it might be easier on your stomach and digestive system to consume 5,000 calories broken up into a set of lesser meals.

If you’re using a ton of energy ” If you’re a high level athlete who burns a ton of energy like Michael Phelps who eats up to 12,000 calories per DAY and eats like an elephant. Also guys in the military in boot camp often eat as much as possible when they get the chance but still end up losing weight

If you love it - A number of people may possibly feel more satisfied 6-8 eating lesser meals each day grazing for their food intake. I’m not one of those people but more power to you if you are.

I think knowing this will certainly help you feel better in your quest for better fitness, I know I believed this myth for a LONG time because almost everyone recommends it.

What Do I Do For My Part?

I execute infrequent fasting. And I ENJOY it. I vary between a warrior diet style eating schedule (when I’m keeping my weight) and the lean gains eating style when I’m concentrating on gaining muscle mass.

If you are wondering why I focus on strength training so much and think you should too then this article will tell you why.

Read this article now to discover some good reasons why I think building strength should be your number one goal (even if you just want to build a lot of muscle and burn a lot of fat)

1. Strength Training Is More Functional:

Ever needed to lift a bit heavy? Move furnishings? Pick your girlfriend up and pin her against the wall for a scorching make out session? All those things required strength, not necessarily muscle size.

As a matter of fact, every so often having supplementary muscle is not advantageous - it weighs more therefore if you have to run or walk long distances takes added calories to keep up, in a few words you have to eat more…

2. Building Strength Takes A Smaller Amount Of Time:

Most professional bodybuilders spend up to 6 days in the gym and some even do twice a day workouts. If you’re like me (or most people) then lifting weights isn’t your full-time job.

You can turn into super strong training 3-4 days a week, and spend not greater than 20-30 minutes in the gym each time - DoubleYourGains′ 3-5 Program takes 30mins/3x week. That means you could be consuming 2 hours in the gym vs. 12. It doesn’t take long to improve strength.

3. Building Strength Is Encouraging:

Nearly all people don’t have any goals when they go to the gym, they think “I want to look better” but that’s uncertain and undetermined. Knowing you want to add 5lbs to your deadlift each time you set foot in the gym though is VERY motivating.

What’s more, observing the weights build and seeing how far you’ve developed over the course of time is very motivating and makes you want to keep coming back to the gym.

4. Strength Makes It Easier To Build Size:

Most bodybuilders nowadays don’t realize that guys like Arnold and weightlifters from his day all did powerlifting routines at the beginning of their careers to build high starting levels of strength and power.

They had a unique “dense” look to their physiques from all this heavy weight training. And were able to use heavier weights when it came to doing traditional bodybuilding style set/rep schemes - so it was much easier for these strong lifters to build muscle.

5. Better For Fitness:

There’s been a lot of recent research that shows strength training helps to prevent age related diseases and degenerative diseases.

In short: Losing muscle mass is an unavoidable effect of aging, but strength training in particular will tell your body to “hold on” to muscle mass for it needs it to continue lifting bulky stuff.

And also, your bones will become stronger as well to support your framework of muscle mass.

6. Improves Self-Confidence

There’s nothing better than KNOWING you can lift a heavy weight off the floor or press a heavy weight up on top of your head. Or knowing that you have the strength to pull yourself up and over a wall up and over the edge of a cliff and things like that.

Knowing you are as strong as you look is a main confidence booster.

7. Strength Training Is Excellent For Athletics

Strength is the core for all other physical qualities. Building up your strength boosts your power, explosiveness, speed, agility, endurance, and all that.

Plus, a lot of sports - especially martial arts - require athletes to have high relative strength. They need to be very strong for their size because they have to stay within a certain weight class.

There’s nothing worse than gaining 20 MORE pounds of muscle you have to carry down the field, or move around the ring to prevent getting blown away - and that 20 pounds of muscle is not doing you any good.

8. Strength Training Is Great For Women

Most women don’t want to look like the hulk. They don’t want to put on 20 pounds of muscle. They just want to get “toned”. As I mentioned before, strength training is the best way to get the toned look.

So if you’re a woman you can get strong very quickly and boost up your health and quality of life without taking away from your womanliness in the least.

I had a subscriber ask this question:

“Is it possible to achieve maximum strength power, knockout fat, sculpt lean muscle and dramatically transform my shape, if I don’t have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets”

I know exactly the weights this guy is talking about. I think most of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted underneath remember?

I believe I’m showing my age
Anyhow…

Of course! Why not?! You can absolutely build strength and power with an outdated equipment!

You just need someone to instruct you how. Thank goodness you met me. And as luck would have it I just read a good number of Dan John’s amazing “From the Ground Up”.

In this outstanding little ebook Dan John explains the “Rapid Ascent Program″, which contains three workouts:

1. Explosive/Hamstring move

2. Military Press

3. Squat Move

And here’s how you did the program (from his book):

“The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.

The reps were very simple:

* Set Number 1 — 8 repetitions

* Set #2: 6 reps

* Third set: 4 repetitions

The goal was simple: when you got all 18 reps (8+6+4), you added weight. If you started with a bar that was too light, the next workout, you would be bumped up to the next weight and a stronger group. (Of course, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together).”

Seems easy doesn’t it?

That’s the upside of this program!

You don’t need lots of equipment to build a hard body with muscles of steel… all while increasing your cardiovascular fitness and knocking out fat.

What you DO need is a little “do or die” perspective. You must make your mind up you surely WANT to reach your fitness goals, then you’ll find a way to utilize whatever equipment you have available to make it happen.

I enjoy program since it corresponds the DoubleYourGains’ philosophy of training movement patterns in place of a bunch of workouts. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).

How to perform the “Rapid Ascent” program for cardio and fat loss:

Coach Dan points out that you could also get a great cardio workout and burn some fat:

“To “hurry up” the trainingas if it was required, there were times when Mr. Freeman advised bringing together the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was completed with a lighter weight. One could also execute the Front Squats after the clean and presses, too. I have only done this onceand it was an incredible cardiovascular exercise.”

So if you believe you don’t have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.

As a matter of fact, you don’t even need a barbell. You can be on your way with the DoubleYourGains’ bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, and all that) Believe me, if THAT workout gets easy for you - you will be a certified STUD.

And, the minute you gain access to a good Olympic barbell set you can start the DoubleYourGains’ 3-5 Program.