Four Minutes of Fury

Tabata training is a TFT favorite. Tabata is a form of cardio training that requires an all out effort for four minutes. That's right, only four minutes of hard work and your cardio is done. So get off of those big machines at the gym at try this out.

The standard form of Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. You should be going at maximum intensity, and not at a leisurely pace.

A six week study by Tabata et al compared a tabata group with a 60 min spin cycle group. The spin cycle group spent 300 minutes per week on their bikes and saw no improvements in anerobic capacity (not using oxygen) and less than 10% improvement in aerobic capacity (using oxygen). The tabata group spent less that 20 minutes per week on cardio and saw a 28% improvement in anaerobic capacity and a 14% imporvement in aerobic capacity. It's clear which form of training is best for gaining results.

Stop wasting time on cardio machines! There is no need to spend an hour on an elliptical when you can accomplish more in 4 minutes with some simple exercises. Here's a very fast example of a 20/10 tabata session using our rope and some weighted burpees. Check it out and give it a shot!

How to Lose Weight During the Holidays

Prograde Nutrition has done it again! There's a good reason we partnered with them. They bring you the best nutrition education possible absolutely FREE!
Their Holiday Survival Guide webinar reveals ten simple strategies to help you get through the holidays unscathed. In fact, when you use this easy-to-follow system you can actually LOSE 5 pounds during the holidays!
They've even included a handy scoring sheet you can print off to make your life even easier.

Hey, why gain 5 pounds this holiday season when you can LOSE 5??
(again, it's completely free of charge)
Check out the Ultimate Holidays Survival Guide by clicking the link below:
Ultimate Holiday Survival Guide
Enjoy!

PS - Because this system will be even easier if you do it with a buddy, I urge you to forward this to friends and family members so you can team up with them.

Ultimate Holiday Survival Guide

Fitness in a Box

Thanks to the Westmore High School shop class, TFT has a new plyo box. This thing is an awesome exercise tool! We're only limited by our imagination when it comes to exercises on this box. Not only can you use the box for plyometric jumps, but you can also step up, push up, and do different squat variations, to name a few. Here's a small example of what is posible on the plyo box. Try not to be blinded by my speed :^).

Partnered Up

After looking at many nutritional companies, we've decided to partner up with Prograde Nutrition. It was clear that they want what's best for you. Unlike supplement companies that feed you crazy lies and exaggerations, these guys give it to you straight.

They know that supplements have their place in health and fitness. But they also know that eating whole foods is the center piece of your nutrition plan.

And to prove it they just came out with this awesome ebook called "197 Healthy And Delicious Fat Burning Recipes" that will make eating healthy a lot easier, and it's only $4.95

I know most people think eating healthy means bland and boring meals, but that's totally false. Get a copy of Prograde's "197 Healthy And Delicious Fat Burning Recipes" and taste for yourself. Click on the link below and check it out.

http://thefitnesstech.getprograde.com/prograderecipebook.html

Weekend Warriors

Saturday morning workouts are my favorite ones to run. We do our work outside in the fresh air. The workouts are short and intense so the TFT members can get in and out quickly and go about their weekends.
This past saturday was awesome! We busted out the prowler, battling rope, sledgehammer, tire sleds, bands, dumbells, and cones for agility drills. We do hard work at TFT, and have fun doing it! Come and see for yourself.

New Toy

I just returned from the Perform Better Summit in Long Beach. I learned some new tricks and got a new toy.....a 50 foot long, 2 inch thick battling rope. This conditioning tool is no joke! Using the rope for just 30 seconds will get your muscles firing and lungs burning. We've already begun implementing the rope in our workouts at TFT, and it's obvious that this thing kicks major ass! Want to see how good of shape you're in, then come and try...i dare you.
Here's a little taste:

Sand Baggin'

At Fitness Tech, we love using various work out tools. One of our favorites is the sand bag. Our sand bags are homemade, using army duffle bags and different fillers like sand and recycled rubber.

There are many movements you can perform with the sand bag. One such movement is the bag drag. We slap the heavy bag on the floor, attach some handles, and drag away.


Another favorite exercise at Fitness Tech is the bag carry. The heavy bag carry is a challenge! You have to squat down, wrestle the bag up, lock your hands, and get your ass moving.


The sand bag squat will kill your quads! Lug the bag up, lock your hands, and start squatting. The uneveness of the bag only adds to the challenge.


The sand bag is a very simple, yet effective training tool. There is an endless supply of sand bag exercises, as we are always dicovering new things to do with ours. Come and see what else is posible.