Here you can download the Max Workouts pdf. This is the official pdf by Shin Ohtake and it’s absolutely free, no newsletter signup, no credit card or payment needed. Just right click the link below and save the ebook on your computer.
If you’re sick of working out without getting any better results or if you’ve let yourself go, then you don’t want to miss these killer workout techniques and nutrition tips from Shin Ohtake’s 5-Day Lean Body Kickstart. I don’t know how long he’s going to have this available, so be sure to signup now (it’s 100% free). This is the REAL deal — information you won’t find in mainstream health & fitness magazines OR from your personal trainer.
More workout tips
The quickie workout from Harvard University:
The quick fitness plans vary widely in tone and in the time, equipment, and types of exercises they require. Some are based in fitness centers; others are available only in books. Center-based programs have some obvious advantages. They provide exercise machines that target specific muscle groups, and they help to make exercise social instead of solitary. Here are two examples:
Curves (www.curvesinternational.com), 90 minutes per week. This company has more than 9,000 centers worldwide. For women only, it features a 30-minute, three-days-a-week mix of aerobic activity, strength training, and flexibility exercises. The style is friendly and accessible. Membership costs $29 per month (often more in metropolitan areas), plus a $149 signup fee (usually discounted by 50%–60%). There’s also an “at-home” version: Gary Heavin and Carol Colman’s book, Curves (2003).
The Blitz, 60 minutes per week. The Blitz offers a 20-minute, thrice-weekly routine of strength training with boxing and martial arts techniques. Men are clearly the target, although some centers offer a “military-style Hardcore Fitness Boot Camp” that is also open to women. Membership costs $30 per month, plus a $124 signup fee (usually steeply discounted).
High intensity interval training, or HIIT training, is an exciting workout that offers aerobic, anaerobic, muscular endurance, and fat burning exercises that will push you to your limits. The HIIT routine alternates between intense bursts of activity and fixed periods of low to moderate exercies. If you’re interested in REALLY physically challenging yourself, come try out HIIT.
And here is a great video on High Intensity Interval Training:
And here are some great tips to not make your workout boring:
Doing the same thing every day can get old fast! A good workout plan includes three main components. Mix them up for fun and variety.
Aerobic exercise helps burn calories, strengthens your heart and lungs and is a great stress buster. Aim for a minimum of three 20-minute sessions a week and gradually work up to 60-minute sessions five or six days a week for best results. To get going march or jog in place, do jumping jacks, try some kickboxing moves with punches, or turn on your favorite music and dance! Use low impact moves that involve both your arms and legs to get your heart pumping.
Strength training helps you build and maintain lean muscle. The more muscle you have, the more calories you’ll burn when your body is at rest. Aim for a full-body workout covering eight to 12 large muscle groups twice a week. And be sure to rest those muscles at least one day in between workouts. Click here for a 15-minute workout that works all your major muscle groups.
Stretching can help you maintain all-over flexibility, reduce muscle tension and relax. Think about how good a long stretch feels after you’ve just spent hours at the computer. Take a few minutes to stretch every day. Click here for an easy stretching routine that you can do sitting or standing—anywhere!
Below is a workout you can do at home:
A really great resource on strength training:
Full range exercise Every rep of every exercise should be performed through a full range of motion (all the way up and all the way down). This will strengthen the whole length of the muscle as well as adding functional flexibility.
Use strict exercise form on all exercises Make the muscles do the work. Eliminate bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps!!
Emphasize the lowering of the weight It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise, so do not waste this part of the exercise.
Record all workouts In order for you to get stronger you must attempt to do more repetitions with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains, otherwise your training will be haphazard and unproductive.
Your can read full article here.
I hope all those tips will help you with your workouts and you will find the Max Workouts pdf I offer you for free useful. Here are some more videos by Shin Ohtake himself.
Suspension Trainer Leg Exercises:
Core Push Ups (Suspension Trainer):
Medicine Ball Exercises:
If you didn’t downloaded the pdf yet, go to the top of this page and do it now. It’s a great ebook and you will learn a lot from it.