Download Workouts to Your Pocket with iTrain

Not everyone has the luxury of a top notch personal trainer or can go to Hollywood to train with some of the best.  Now thanks to iTrain you can put your personal trainer in your pocket with their featured podcast downloads from celebrity trainers designed to maximize your workout. 


Whether you're looking to gain flexibility, shed pounds or build muscles, you can download any of the 300 calorie-crushing  workouts.  During the sessions, instructors will talk you through each minute, helping you to feel the burn. iTrain.com

Three Ways to Naturally Boost your Body's Muscle-building Ability

Growth hormone is one of the most powerful substances in the human body. When levels surge, muscles grow and fat burns. No wonder athletes and actors are always trying to buy the stuff. Unfortunately, they also get busted all the time. To keep yourself out of jail and get great results, try manipulating your levels naturally.

HOW TO DO IT

1.) Get at least eight hours of sleep per night. Growth hormone levels skyrocket during deep sleep.

2.) Perform multiple sets (three or more) per exercise, using short rest periods (around one minute)—GH spikes when you're breathing heavily.

3.) Drink a carb- and protein-rich shake, ideally in a 2:1 ratio, 15-20 minutes after a workout. After sleep, this is your second-biggest GH surge of the day.

Lack of Sleep Can Lower Testosterone

If hitting the sheets extra late every night is the norm for you, it might be in your best interest to change your routine. A new study finds that skipping sleep can drastically lower testosterone levels in healthy guys in as little as one week.

A recent study funded by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep—equivalent to aging 10-15 years. These lower levels affect more than just the libido as testosterone deficiency is also linked to lower energy, poor concentration, fatigue and decreased strength.

"Low testosterone levels are associated with reduced well being and vigor, which may also occur as a consequence of sleep loss," said Eve Van Cauter, PhD, director of the study, which appeared in the Journal of the American Medical Association.

The team of researchers at the University of Chicago Medical Center found that men who slept less than five hours a night for one week had lower levels of testosterone than when they’re fully rested. The study analyzed 10 healthy, lean guys, averaging around 24 years old. When deprived of sleep, their testosterone levels dropped by a whopping 10-15%— with the lowest levels reported between 2-10 p.m.

The study notes that testosterone is essential for building strength, muscle mass and bone density, not to mention revving up the sexual drive.

A Few Things Your Personal Trainer Won't Tell You

By Winston Chapman

There are some great personal trainers and there are some questionable trainers.  Most clients trust their trainers 100% when it comes to advice on how to get in shape.  But the information is only as good as the source. 

Trainers are in the business of training, so there's an incentive for them to keep you around month after month.  So following are a few things your trainer may not tell you but you should know.

• 85 of Your Results Come From What You Eat - This bit of information is HUGE!  If you're losing weight or gaining muscle, what you eat plays the biggest role in how you look.  No matter how advanced and fancy your workouts are, if you eat garbage, you will look like garbage.  Straight up.  Working out plays its part in stimulating muscle growth and speeding up the metabolism, but when combined with proper nutrition...you can get great results.  You can't just workout.  You have to do the hard part...eating right the rest of the time.

• Your Core/Stomach is Not the Big Problem - It never fails.  You walk into the gym and see trainers having their clients doing all these balancing exercises on bosu balls, wobble boards, and other pieces of random equipment.  While it's okay to use them as secondary exercises, they shouldn't be the main focus of your workout.  Using resistance with weights, bands, and cables or doing full compound bodyweight movements is where most people need to focus.  Don't get suckered into all the promotions by the equipment industry.  They just want to sell more silly balance equipment. 
If you want a strong core, lift something over your damn head and hold it there.  Then repeat.  Looking around the gym, most people have too big a core anyway and simply need to focus on full body movements and diet.  

• Abs are Made in the Kitchen - One of the things that bothers me is seeing trainers have their clients do abdominal workouts for 30 minutes straight.  Really?  Unless your six pack already shows or you want to improve the definition on your abs, there's no need to have this be the focus of your workout.  Doing ab exercises at the end of your workout will be more than enough stimulation.  Without proper diet/nutrition, your abs will never come shining through.  Remember this: We ALL have a six pack.  We just have to remove the fat that's covering it.

• Don't Use Most of the Equipment in the Gym - If you're going from machine to machine to machine and spending zero time on free weights, you need another trainer.  The machines are for people who don't properly know how to exercise without a trainer/spotter.  Machines offer a fixed path working one muscle at a time (isolation)...not exactly the most time efficient workout.   Not to mention, your body doesn't work in isolation in real life.  So if you're going to pay someone to teach you the proper way to workout...it should be with something other than machines.   

Nike Air Jordan Comfort Vis 11

Normally when we see the words "Air Jordan," we think of cutting edge basketball shoes that rival the craziest catwalk clothing in design. The Nike Air Jordan Jordan Comfort Vis 11 ($110) is, then, somewhat of a surprise, mixing a Jordan Retro XI upper with a decidedly 20th century-looking Air Max 1 sole to create a shoe that's unassuming, comfortable, yet still able to handle the demands of a heated pickup game.

Jump Rope Like a Boxer

Boxers jump rope for a reason. It's one of the most effective stamina-building activities around. But it can also be frustrating. That's why we put together a program to help you sharpen your skills, no matter how uncoordinated you may be.

How to do It
Do one jump. That's it. Next, do two sets of two jumps. Then three sets of three. Continue this progression until you can skip for 10 sets of 10, or you've gone for 15 to 20 minutes. Whenever you miss a jump, go back and repeat the previous level. Do this workout four times a week. If you do it right, you will be skipping rope like a boxer for three-minute rounds ina week or two.

The Rules

• Only jump high enough to clear the rope.
• Keep your knees soft as you jump. Land on the balls of your feet.
• Use your wrists, not your whole arm, to control the rope.
• Begin your jump when the rope is just above eye level.
• Let the rope brush the floor lightly.

Maximize your Gym Time with this Chest and Back routine

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Gus Wyche a ,Washington, DC based, personal trainer takes us through his "Chest and Back Superset workout", a split routine for chest and back using push-pull supersets. Watch his video below and jump start your workout today.

Check it out here.

The Build and Burn Workout

Gus Wyche a ,Washington, DC based, personal trainer takes us through his "Build and Burn workout" which is designed to do just what it says--- build muscle and burn fat.  What's amazing about this workout is that it can be done at home with nothing but two dumbells.

Watch his video below and jump start your workout today.

Also, you can check out Gus' redesigned website here.

Burn Three Times as Many Calories by Jumping Rope

Old-time boxers knew what they were doing. According to the Compendium of Physical Studies, jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. No wonder many fitness experts call the jump rope the best all-around piece of exercise equipment you can own. Here are five reasons to learn the ropes:

1.) Cost. Unlike a treadmill, elliptical, or other high-tech cardio machine, jump ropes sell for about $15, and a good one should last for years — if not decades.

2.) Portability. You can take it anywhere and use it indoors or out.

3.) Strength gain. Jumping builds bone-mineral density and improves total-body power. Athletes have used it to improve their vertical jump height.

4.) Improved coordination. The jump rope forces you to keep a rhythmic pace and use proper form, otherwise you trip.

5.) Fat Loss. Jumping rope involves nearly every muscle. Some people report that it's the only cardio they need to lose fat.

THE WORKOUT 
This beginner's routine will jump-start your conditioning

Jump for 30 reps swinging the rope forward. If you trip up, it's OK, just continue until you hit 30. Rest 30 seconds, and then do another 30 reps, swinging the rope backward. (Hint: it's harder.) Rest again. That's one set. Perform four to eight sets depending on your endurance. If you have never jumped rope before or haven't for a while, imitate a jump-rope workout for a few days—pretend you're using a rope and rotate your wrists in time with your jumps. It may feel silly, but you'll learn timing and condition your body to use the rope.

Your ultimate workout partner

Everyone knows when you do anything with a friend, it makes the time that you do a particular task much more enjoyable. Working out is no different. Many bodybuilders have reached their potential by having partners there to motivate them. But sometimes having partners while you are working out can hinder your workout goals. I

Pros: There are many pros to working with a partner when it comes to lifting weight. The first benefit is the motivation factor. A partner is a great motivational tool. People that usually workout with partners tend to go beyond the limits that they set for themselves. The partner usually pushes them to go further. Another pro of working out with a partner is that you will always have a spotter. It is hard trying to find people to give you a spot when you are working out on your heavy days. With a training partner, you will not have this problem. Your partner usually knows what you can and what you can not lift, so he knows when to come in at the right time. Another plus about having a partner is that they can tell you when you are doing something wrong. A partner can guide you in the right direction when your form is particularly straight.

Cons: Even though working with a partner can be great, it also has its down sides. One negative to working out with a partner is what I call the social factor. Many people have their friend or a group of friends workout with them, with the expectation of the partners being there to motivate them. These usually turn into social gatherings, where everything is done but working out. They talk about sports, girls, and anything else that has nothing to do with training.

Here is the rule of thumb when working out with a partner. You are there to train, not to find out what is the latest on your favorite sports team. Work out first and then talk to your friends. Another con to working with a partner is that sometimes the partners do not show up on time. If you want a consistent workout, you need to have a partner that will arrive at the scheduled time that you all have agreed upon. This make the workouts go smoother.

Eight fitness rules to internalize

1) Eat every few hours. Aim for six small meals per day—three meals and three protein shakes.  

2) Drink tons of water.

3) Choose lean proteins, fruits, and veggies whenever you can.

4) Get six to eight hours of sleep. "Sleep is when your body grows and repairs itself," he says.

5) Avoid simple carbs and junk calories, including condiments like mayo and jelly.

6) Approach fitness as a longterm lifestyle, not an instant transformation. Be dedicated, patient, and work hard for it.

7) Make working out your No. 1 commitment, because it builds the confidence and discipline you need to succeed in every domain of your life.

8) Give yourself one "cheat day" per week when you can eat whatever you want and recover from your training.

Building Leg Muscle helps Burn Fat

Legs are the biggest muscles in the human body. Building muscle in your legs will help you burn fat and get cut easier because muscle burns your body fat for you. If your not working out your legs your missing a great opurtunity to burn A LOT of fat!


If you aren't working your legs, you should.

Building Your Best Body

Most guys in the gym—even the regulars—look about the same year after year. Maybe you do too, and that sucks. You don't go through life trying to stay where you are, so why are you still lifting the same weights as last year? Probably because you don't have a plan for progress.


Leading personal trainers suggest that in order to progress you design a program of workouts that will manipulate your muscles and ensure steady gains. Rather than changing completely different routines every month try making very subtle changes to the basic template, so you can stick with the very best exercises and rep ranges. This way, you won't lose progress on any lift while you still get enough variety to grow and keep it interesting.

Working out will improve your sex life!

1. Weight lifting increases your testosterone. Why is that so important? Testosterone is the main sex hormone, without it you would have no sex drive. It enhances your libido, gives you more energy, and maturity of your sex organs. Basically it makes a mans  man and the more you have the more and better sex you can have.  

2. Exercise increases your endurance, stamina, and energy levels. Which means you can go longer and more often. None of this 2x a night stuff, I’m talking 4-5x with exercise.

3. You’ll look great naked! This one is pretty obvious, if you look great naked, and your partner thinks you look great naked, then you’re in for a great time. But if your partner doesn’t think you look great naked, and visa versa, then there will be problems.

If having the greatest love life, where you do it more and better, doesn’t give you enough incentive to exercise regularly then you might as well become a hermit.  

The cinnamon secret!

Did you know that cinnamon is a metabolism booster?


Yes, as you crunch your way to a 6-pack delicious cinnamon spice can help!


How it works
Cinnamon causes your stomach to empty food slower than normal so your blood sugar doesn’t spike. When blood sugar levels are stable, you’re less likely to binge or crave sugary and sweet foods. And there’s no limit to how much cinnamon you can use. Try sprinkling it on fruit, like apples, or add it to your green tea, fruit smoothies and even coffee.

How to stay in shape without a gym membership

Gym memberships can get pricey, time consuming and flat-out inconvenient after awhile. But don't let that become your excuse for not working out. You can get some of the best cardio and muscle training right at home. Laundry bags, stairs, chairs and even the bare floor can help build strength and endurance and burn fat. Here are some back-to-the-basics tips for creating your own workout without breaking the bank:

1. Get Stable
Shoulder rolls, back arches and raises, leg extensions and more can be done on a Swiss Training Ball (or stability ball). Perfect for stretching, the balls are not only cost-efficient at $30 to $80 but can give you the maximum, full-body stretch prior to a workout session. A 75 or 85 cm size ball will usually do the trick. Stability balls are also great for more advanced exercises like side-to-side leg rolls and one-armed push-ups.

2. Jumping Jacks
This is "old school" at its finest. Use jumping jacks to warm up and get the heart rate pumping in preparation for a more intense workout. Just five minutes of jumping jacks after stretching helps tone and condition your body. Jumping jacks work the shoulders, back, thighs and calves and help develop overall stamina and endurance.

3. Completely Floored
Push-ups and sit-ups are classic moves that you can use at home, in front of the TV, on the road—anywhere. Push-ups work the chest, shoulders, abs and triceps while sit-ups predominantly work the abdominal muscles. Three or four sets of 25 to 50 is a great addition to any workout regimen.

4. Show Some Resistance
Enhance basic lunges, squats and bicep curls with resistance bands. Bands are lightweight for travel and usually cost between $6 to $20. First, know your colors. Usually, the various colors of the bands will tell the resistance of each: yellow (light), red (medium) and green (heavy). For squats, try standing with legs shoulder-width apart. Hold bands at shoulder length while standing and during each squat then return to original position. To work triceps, stand with resistance band along your back, holding the tubing in one hand and stretching the other band with your other hand over your head.

5. In the Bag
Laundry is one chore that naturally burns calories, but hold off on dumping your dirty clothes in the washing machine. Instead, use the weight from your fully-loaded laundry bag to get a stronger core. Lift the bag directly in front of you and keep it away from your body to get the maximum resistance. Do multiple repetitions—you'll feel it working your biceps, shoulders, chest and abs. Need more weight? Try sandbag training to build even more strength and endurance.

6. Stairs
Jog up and down stairwells or bleachers for a great cardio workout. Try running up six to 12 flights at your fullest speed then rest for two or three minutes in between. You can still walk up a few flights during the rest period to maintain your heart rate. To increase lower body strength, try climbing every other step. Round out your weekly cardio regimen by jogging, walking or riding your bike at least three or four times per week.

7. Dumbbells
Bicep curls, shoulder presses and tricep extensions are some of the exercises you can do at home using dumbbells. To work the chest, lay flat on your back, or on a bench, holding the dumbbells above your chest with arms extended up. Lower dumbbells to your chest then back up again. Try lying face down on the bench and lift the dumbbells to work the back.

8. Chair Presses
Take a quick break during the day to work the triceps, chest muscles and back. Whether you are at home or the office, find a chair, sit upright and place your hands on either arm of the chair with feet flat on the floor and pull yourself for a count of 10. Return to your sitting position and repeat. Lower-back muscles are stabilized and strengthened with this exercise—and it's free!

9. Park It
Grab a tree trunk or monkey bar at the local park to build upper body strength or invest in an affordable in-house chin-up/pull-up bar. ( Both exercises force you to lift your own body weight, giving you the maximum bicep and back workout. Pull-ups with palms facing away works the back while chin-ups (palms facing you) work the biceps more.

10. Jump Rope
Aside from the obvious cardio benefits, jumping rope can help develop coordination, agility, quickness and endurance for $5 or less (some double-weight beaded ropes can cost $10 to $40). A basic jump rope workout for 30 minutes can provide the same cardio session as any elliptical machine.

Tips for building muscle to gain strength and get the body you want

The best way to achieve muscular growth and strength is to change up your workout often and constantly attack muscle groups from different angles.

Chauncey Graham, an ISSA certified personal trainer suggests, doing a variety of different lifts for each muscle group and changing routines each week will promote growth. "Hitting the muscle from different vantage points will increase definition. The solution to achieving muscular growth and strength is to incorporate as many motor units possible in a periodized workout routine which consists of many different lifts for each muscle group," Graham advises.

In simpler terms, do not do the same thing all the time, change your sets, repetitions, and the duration to achieve your fitness goals!

Get out of your comfort zone to work past plateaus

What you hate doing is usually what will help you the most…

When it comes to your workouts, most people know exactly what will help their progress and blast past their plateaus… It’s evident that “knowing” and “doing” are two different things, because some of the best so-called “experts” obviously forget to follow their own advice.

If you hate running, do it tomorrow. If you hate squats, make it your next workout. If you dread the stair-climber, let it be your next cardio workout. Learn to love the things you hate doing the most. Chances are, avoiding the obvious is exactly what’s holding you back. You’ve exhausted all your likeable options, now deal with reality!

No one likes to get out of their comfort zone. Why would you, it’s safe, it’s secure.. You are good at it, you know exactly what to expect. That 500lb bench press, no matter how impressive, has long become routine. That 10 mile run, no matter how effortless, has long become mundane. We are creatures of habit, and excellence in one area often prevents us from exploring further.

You will hate it, you will suck at it, you will dread the moment you fail. Maybe you’ll be outlapped by men twice your age, or maybe you’ll be out-lifted by a guy half your experience, but so what? Who are you really competing against, them or the person you were yesterday?