I wanted to take a moment o talk about a new In-home workout routine that is going to come out in the spring, it is called Turbo Fire by Chalean Johnson. I will be doing a review of the Turbo Fire workout, so you definitely want to read it. Chalean Johnson is a pretty popular personal trainer, who has found huge success in the workout dvd world. She has come out with Turbo Jam Maximum results, Turbo Jam Elite, and Chalean Extreme. Her newest workout, Turbo Fire is supposed to be one of her best workout dvd releases yet.

Here is why I like these workout videos…they allow you to workout at your home. It helps you get rid of the unnecessary membership and monthly payment fees at the gym. I am a firm believer that people do not need a gym to stay in shape, or get in shape. With the right motivation you do not have to spend all that money.

So here is a little info on the Turbo Fire Workout:

Turbo Fire is a high intense workout that involves plyometrics (which I am a big fan of) and cardio bursts called “HIITS”, which means High Intensity Interval Training (which I am also a big fan of). The Turbo Fire is more like Turbo jam, but with more plyometric training and more interval training. Turbo Fire will focus on lengthier intensity bursts and shorter breaks. The Turbo Fire workout is said to be very difficult and very extreme, it is considered a anaerobic workout that will focus on burning your fat and toning your body.

What comes with the Turbo Fire Workout?

The details are still shady but…Supposedly, there is 17 workouts if you get the deluxe version. It will come with a Turbo Fire Nutrition Guide, a Tubo Fire Fitness Guide, 15 Flash Cards, and Turbo Fire Weighted Gloves.

Although the workout is not out yet, you can get information of its release by clicking here…Turbo Fire.

I will also be coming out with more information as it gets closer to its release date.

Ben Asked:

What should I eat after a workout?

Thanks for the question Ben.

Well, there are a couple ways you can go about this.  It depends on what you’re trying to accomplish physically with your workout.  If you are trying to build lean muscle and lose weight, I would say to have a mixture between protein and complex carbs.  If you are trying to pack on more muscle, I would say to eat more protein foods than carb foods.  You should have something to eat at least 30 minutes after your workout, your body will absorb the nutrients better.  Although I would not really find something to eat, but more something to drink.  You have a small window of opportunity to replenish your body with protein and complex carbs, and sometimes food just takes to long to break down.  But liquid forms are great.  I would get a whey protein powder to drink right after a workout if I was you.  Whey protein will help promote either a toned looking body or a muscular looking body.

I hope that answers your question.

Do YOU have a question? Then Ask The Fitness Dude and get an answer!  Just click on the notepad located at the bottom of the screen.  Fill out and submit the form.

Katie asked:

I heard if I were to sit on an exercise ball instead of a chair I will lose weight. Is that true?

Ask The Fitness Dude’s Answer:

This is actually a pretty common question, and there is always someone saying, “My cousin lost 20 lbs. by sitting on a ball!” It is those statements that give life to this rumor.  Although it would be nice if we could lose weight by sitting on a ball, that is just not the case.  Sitting on an exercise ball will help strengthen your core, but it will not allow you to burn off enough calories to shed off fat.  People might experience some weight loss if they have not worked out in years, but for the most part people will see very little weight loss.  Exercise balls are great though!  There are tons of workouts you can do with an Exercise ball that can strengthen your whole body, but unfortunately sitting on an exercise ball is not one of those exercises.

Thank you for the question Katie, sorry if it was not the answer you were hoping for.

Do YOU have a question? Then Ask The Fitness Dude and get an answer!  Just click on the notepad located at the bottom of the screen.  Fill out and submit the form.

Carlos asked:

Does it matter what order I do my workouts in?  What should I do first…Cardio or Weight Lifting?

Ask The Fitness Dude’s Answer:

That is a great question Carlos!  It actually depends.  It depends if you are working out the same muscle group.  Let’s say you were doing some weight lifting for your legs or lower body and running for your cardio.  You would actually want to do the weight lifting first, because lifting weights help you retain your muscles, especially if you are dieting.  Cardio does not retain your muscles.

On the other hand…Let’s say you were lifting weights for your upper body and running for cardio.  The order simply does not matter.  Begin with whatever you feel like.

Thank you for the question Carlos, I hope that helps.

Do you have a question? Then Ask The Fitness Dude and get an answer!  Just click on the notepad located at the bottom of the screen.  Fill out and submit the form.

Other than exercising and working out your body, the best thing you can do for your fitness is eating healthy.  Food is important for fueling our bodies, and when we eat the correct food we can turn our bodies into a fat burning, muscle building, and lean machine with tons of energy.  Food and fitness go hand and hand, they are like the dynamic duo! There is a terrible rumor that says, “Healthy food is lame.”  This statement is so far from the truth, because the fact is…food can be healthy and delicious.  I do have to say, if you are a vegetarian…you probably will not enjoy this article.

Here are four different foods that are great for your fitness:

Let’s start if off right! 

Beef – I used to love watching those beef commercials, “Beef, its whats for dinner.”  I loved it!  Even though the commercials were awesome, red meat has gotten a pretty bad rap over the years, but did you know that beef is 20% leaner than it was 10 years ago.  And if you eat grass-fed beef, it can actually help lower your cholesterol.  There is so many benefits to eating beef.  Beef highly contains amino-acids, which are great for building muscle.  A 3-ounce steak provides over 10% of your daily intake for some nutrients.  Including B6 and B12, protein, phosphorus, niacin, selenium, and riboflavin.  Beef also includes a healthy dose of zinc and iron.  But with any type of food, do not over do it.  You can have a 3-ounce steak around 3-4 times a week.  Look For steaks that are less in fat, like rounds steaks or top sirloin steaks, filet mignons are also low in fat and super good.

Oatmeal – Breakfast is for champions!  And Oatmeal is a great breakfast.  The wonderful thing about oatmeal, is that it is quick and easy to make.  Plus you can add other incredible foods to it.  Like blueberries, raspberries, bananas, and strawberries..the list goes on and on.  Oatmeal is not only good for your heart, but it is also good for weight loss.  Oatmeal is rich with soluble fiber, with helps lower you cholesterol.  When picking oatmeal, make sure that you get normal oatmeal.  Oatmeal packets usually have a lot of added sugars in them.  Look for quick oats in the big tubs.

“100%” Whole-Wheat Bread – The reason I emphasized “100%,” is because only true whole wheat bread have 100% on it.  So make sure to buy 100% whole-wheat or whole-grain bread.  Whole-wheat bread is great for giving you energy, and it does not spike your energy levels like white bread does.  White bread cause your body to store fat, whole-wheat bread does not.  Whole-wheat bread will also help you feel full longer.

Salmon – You probably love or hate it, but it is still one of the best foods you can eat for fitness.  3-ounces of salmon provide you with 20-grams of protein! And why is protein so important?  Because it helps speed up your metabolism 3-4 times faster than carbs or fat, plus it helps fill you up.  Salmon is also rich in Omega-3’s, which are fatty acids that help clean your arteries.  Salmon is like the superman food.  It is great for muscle building and for keep your heart healthy.

This is a very important day in our history, it is one that recognizes someone who fought for what he believed in and demonstrated the belief  with honor and integrity.  I hope everyone has an incredible Martin Luther King Jr. Day.

I have actually been to Uganda before, and have seen people carry tons of stuff on theirs bikes, but I have never seen anything like this.  Even though those boxes are probably pretty light, it is still an impressive sight to see.  I hope that kid is getting paid well.  Remember, if you have any fitness related questions…just ask me.  I will try to give you the best personal trainer advice possible.

I wrote an article about burpees not to long ago, and it pretty much explains to you… how to perform a burpee.  Now I want to tell you about the benefits of burpees for your body.  This is a workout that is starting to become more and more popular in people’s workout routines and there is a reason why.  Burpees are a calisthenic exercise mostly used by coaches and personal trainers to train their players because burpees are great for your overall fitness, heart, and weight loss.  Burpees are great for developing power and strength, and you will be raising your heart rate at the same time.

More benefits of Burpees:

A Cardio Workout – I have heard of people doing burpees for 20 to 30 minutes, but that is something you will have to work up too.  Burpees are great for getting your heart rate up in a short amount of time, they are explosive and sweat inducing.  Many people try to do burpees as quickly as possible to max their heart rate.  Here is the most common way people do burpees: Perform 20 burpees; take a 20-second break; then do 19 burpees; 20-second break; 18 burpees…continue in descending order until get down to one.

Burns Fat – Burpees are an anaerobic workout that will help you shed off the pounds.  Using your body as resistance is a great way to build lean muscle and burn fat.

Full Body Workout – Burpees are not only great for your heart, but they are also great for your arms, chest, core, legs, but and back muscles.

No Equipment needed – Cheap is best!  A normal burpee does not require any workout equipment, all you need is your body and mental toughness.

Flexibility – This is definitely not the primary reason for burpees, but it does help  your flexibility in you hips, core, legs, and back.

Hope you enjoy your Burpee workout.  Come back to Ask The Fitness Dude for more free personal training advice.

Okay, it is time to pick up those rubber looking things called Resistance bands.  Stop criticizing them and stop making fun of the people using them.  Because the fact is…they work!  Yes, those resistance bands actually work.  “For what?” you may ask. Well resistance bands are great for building muscle or shedding pounds.  Resistance bands offer something called “variable resistance,” adding more resistance as they are stretched.  Free weights do not offer variable resistance.  Bands are easy to use, easy to travel with, and easy to use at home without taking up space.

Here is a little information about resistance bands.  The thicker bands are higher in resistance, which will help you build more muscle ans strength.  The lighter bands allow you to do more reps, which will help you shed pounds and get toned.  I like the bands that look like surgical tubing the best, but there is also a rubber band style.

Here are 3 workouts that you can do with resistance bands:

Shoulder Press – With one foot forward and one foot back, step on the middle of the band with the foot that is forward.  Hold the handles just above your shoulders. Then push up above your head.  Return to the start position.

Bicep Curls – Stand on the band with both feet about shoulders length apart, then alternate arms performing a bicep curl  like you would with free weights.  For more resistance you can widen your stance.

Band Push-up -  First wrap the band around your back, then grasp the handles in each hand. Get into pushup position, securing the band under each hand. There needs to be tension on the band. Then perform a push-up.

That is just three of many workouts you can do with a resistance band, so go ahead and give them a try.  After you get used to them, you will find that you will probably enjoy them.  You can also get door attachments for your bands that will help you get more creative with your workouts.

I love this picture!  Even though he is out of shape, he probably blocked pretty well.  It is true for many people though, many people do fitness wrong.  That is why so many people get frustrated and give up.  If you learn the correct way to workout and have the correct nutrition plan, then you will see success.  Ask the fitness dude a question, so you can find out how to do fitness correctly.