While interval training has been known and proven to produce very nice performance benefits for athletes as well as being a very effective fat loss workout modality.

The thought of putting someone who has been diagnosed with cardiovascular disease into a high intensity interval training program would been INSANITY at it highest level, until now.

Read the Entire New York Times Cardiovascular Disease and Interval Training Article

Researches put cardiac patients through a very intense program where participants worked for 1 minute at 90% maximum heart rate and then rested for 1 minute, repeating this cycle over the courses of 20 minutes.

I believe this research is an awesome result and truly a great step in the right direction regarding delivering to people higher levels of health and fitness via time effective training.

Of course there is a cost to everything working at 90% maximum heart rate is NO JOKE!

During the cross training workouts we do at Anderson Training System it is our intent to work at  or very near that 90%. This is very challenging to maintain and in order to do this most of our workouts must be performed in a negative rest cycle.

In short this type training is definitely good for your health or fitness levels, but you probably need to pack a lunch and a flashlight because it is about to get ‘REAL’.

Let’s take a look at the details on how you can get started into the realm of time effective, heart health, and fat burning exercise

Here’s a High Intensity Interval Training Article for Some Ideas on How to Get Started with HIIT

Detail #1 - Figuring your 90% Max Heart Rate/MHR

220 – your age = MHR

MHR x .90 = 90% MHR

90% MHR 30 yrs = 171 Beats per Min/BPM

90% MHR 40 yrs = 163 Beats per Min/BPM

90% MHR 50 yrs = 153 Beats per Min/BPM

90% MHR 60 yrs = 144 Beats per Min/BPM

90% MHR 70 yrs = 135 Beats per Min/BPM

Now you don’t have to start off at a 1 minute on/ 1 minute off work rate,  it is common practice for those just getting started with HIIT to start and progress.

Detail #2 – Proper Work to Rest Intervals for Your Fitness Level

Beginners: 1 minute on/ 3 minute off
Intermediate: 1 minute on/ 2 minute off
Advanced: 1 minute on/ 1 minute off

Very Advanced: 1 minute on/ 30 seconds off

Now the with all time effective exercise the ‘devil is in the details’ so:

• working at 70 or 80% for 1 minute is not going to produce the same result as 90%
• neither is not working for only 30 seconds or taking and extra 1 minute of rest.

If you are going to ‘crank it up’ and go for some HIIT exercise you have to start with the mindset to get it, DONE.

It will be very HARD.

You will want to QUIT

You will sweat a LOT

Your chest will be HEAVING

It will be a VERY SHORT workout

You will feel GREAT AFTERWARD

Your will get a PHENOMENAL RETURN ON YOUR INVESTED EXERCISE TIME

So athlete or not I encourage to take a look into this highly beneficial world of high intensity interval training, so long as you have a clean bill of health and clearance from your doctor.

Enjoy and Let me know how your experience goes.

Troy M Anderson
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The conditioning drill we use today is a combination of 2 classic conditioning drills:

Suicide Conditioning Ladder

and

300 Meter Shuttle Run

I have made slight tweak to drill and I am not using all sprints instead I use some crawling patterns both lateral and forward and backward crawling.

These variations are great for in-season soccer or rugby type athlete that might have ‘tired legs’ and at the same time it will still take the heart rate and conditioning level to high levels.

The bodyweight exercises with CrossCore 180

• Suspended Split Squat
• Anti-Rotation Body Row
• Knees to Elbows
• Supported Lateral Bounding

I would start with 8-20 reps per exercise, depending on fitness level

If you decide to do multiple rounds of the entire sequence I would recommend dropping your reps by 2-4 reps each cycle.

Try to complete the entire round with as little rest as possible and break 2-4 minutes in between rounds.

Troy M Anderson
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While  arguable,  it is pretty well accepted that the best overall athletes in the world are the World or Olympic Champions in the Decathlon and Heptathlon.

Some might argue about being the ‘fittest person/athlete’ in the world, I don’t believe they hold any kind of athletic advantage over these real sport champions.

Why are the decathlon & heptathlon relevant to a fitness coach who trains mostly everyday folks and a handful of athlete’s.

Simple.

Firstly, because the principle of overall athleticism holds a true value to the 99.9999999%.

Secondly, I have recognized that there are a fair number of my clients that want something more, they want something topursue when they are not at the ATS facility.

When I recognize a need a majority of my clients have a I try to do my best to meet that need.

They also want and need a target to pursue something that they can ‘go after’ without having to be too exposed as being a success or failure.

In short they want tangbility, they want to prove to themselves and be recognized by others as ‘doing good’

And for that I applaud them

Now more than ever there are things, sports, and events people can sign up for to prove their ‘fitness value’; and while these might be fine events for some there are many others that DO NOT anything to do with the hassle of participating in these types of events.

The above realizations have led me to dust off a classic program that has been collecting dust in the digital archives, give it a few 2012 tweaks and share it with you today.

The program is called the Anderson Training Systems:  Fitness Decathlon

Ultimately the Fitness Decathlon is going to provide an opportunity for me to help my clients mainly but not exclusively in the following aspects:

• I will be able to provide more coaching time in the form of testing to those participating in the Anderson Training Systems:  Fitness Decathlon

• The clients taking on any of the 10 challenges of the Anderson Training Systems:  Fitness Decathlon will elevate their fitness levels.

• The clients taking part in the Anderson Training Systems:  Fitness Decathlon will have better ‘in-session’ workouts because they will have better ‘all-around’ fitness levels.  There is a high likelihood this will have a positive ‘trickle’ into areas of body composition.

• The clients taking part in Anderson Training Systems:  Fitness Decathlon will have a greater level of general physical preparedness, which should result in them being ready to have at a minimum a ‘good’ experience in ANY physical environment.

This Anderson Training Systems:  Fitness Decathlon is more a Tortoise and the Hare event NOT head-banging, balls to the walls, slop at all cost  make fitness my sport  type of program.

Clients can commit to as many or as few of the 10 events as they desire.

During live sessions at the ATS facility they will be given coaching, practice, queuing, and programming to help them progress towards achievement of their target in the decathlon.

The 10 events are designed to create a well rounded and generally athletic person.

The events and guidelines are not just for athletes; even though the events themselves may come from the world of athletics.

The Events & Standards are set-up to be ACHIEVABLE for those pursuing greatER levels strength, stamina, power, and fitness for their SELF

Each event is set up to have 4 tiers for achievement in which the clients can earn points, giving the client the opportunity to achieve the highest standard without having to reach the top point tier for each event.

 There 4 different standards of achievement:

Alpha Team

Elite Team

Veteran Team

Base Team

 The Events are as follows also along with a brief a brief rationale of the test:

5Km Run - aerobic fitness

400 Meter Sprint - anaerobic fitness

Chin-ups - upper body pulling strength

Standing Long Jump - power output & landing

Max Reps Push-ups - upper body pressing strength

Ultimate Sandbag Clean - Acceleration, Deceleration, and Timing

Sit & Reach - flexibility

40 Meter Sprint - speed

SL RDL Kettlebell - single leg stability, core and posterior chain activation

Battling Rope - mental fortitude and general endurance

(click on the image to view a larger version)

The Anderson Training Systems:  Fitness Decathlon is NOT about judging or grading you; but more giving YOU another opportunity to provide tangible feedback, outcome, and recognition for the effort you give in and outside of the ATS facility.

So if you are so looking for an achievement or a challenge I hope that you take the challenge of the Anderson Training Systems:  Fitness Decathlon

I look forward to see you at some of the Anderson Training Systems:  Fitness Decathlon testing and coaching sessions in the future.

PS – there will likely be t-shirt prizes for those that full fill an achievement standard

Troy M Anderson
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I was setting in seminar this weekend and when one of the presenters, asked a quing questions along the lines of “what do you really like to do?” and without hesitation the answer sprung to mind….COMPETE

I love to compete, to test, emotion, will, mental and physical fortitude against another man or team of men.

Today I wanted to give a snap shot of one my recent endeavors to help insure that the result of the competitions that I so dearly love, end up in a result that I enjoy.

If you don’t want to or don’t have time to watch the video here are the major take home points, whether you are an athlete or not.

1. If you are traveling or going to an athletic competition pre-plan and pre-pack all your supplements in zip-lock bags this will save you packing space and hassle when you don’t have a lot of time

2. John Scott is the real deal and supports ‘real’ athlete(s) trying to achieve big things.  He knows his stuff and is very willing to share his depth of knowledge which also goes directly into his products

3. If  you don’t use anything else get some celtic sea salt whether you are an athlete wanting to avoid cramping or just need to get critical minerals from a holistic source, celtic sea salt will help you every time.

4. I never leave home for any kind of travel without packing my probiotics and digestive enzymes, you never know what, when and where your food is coming from on the road and these little insurance policies will help insure you don’t spend your whole trip in the bathroom if you get my drift.  John Scott’s product called Digest is a great all in one source .

Troy M Anderson

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Happy Birthday from Me: WATCH the Video to See How to Get Your Birthday Gift From Me

To be honest I absolutely hate birthdays, I kind of think they are dumb.

Still everyone seems to make a big deal about mine, so I figured instead of getting irritated about I should do something positive.

That something positive is…

Giving you access to either my Total Body Burn Boot Camp AZ or Frustrated to Fit Classes for just $5o which by itself is a smokin’ deal of at least a 61% discount.

But I am going to do you one better if you write me a google review and say how much training with ATS has helped you make progress towards your goals I will REFUND every PENNY of your $50

That means for the month of September you’ll have the chance to get some great lean body results right a long with me, my asst. coach, and all the other members.

Here’s the step by step process:

Step #1 — Make the decision to get started by ‘clicking’ on the Get Access Now Button and commiting your $50

Step #2 — Send me a direct email to Troy[at]arizona-bootcamp.com letting me know which class you want to attend class details are below.

Step #3 — Show up to every single awesome workout, train with cool people, use our simple nutrition tips and plan, and get great results for 30 Days

Step #4 –During the Month of Sept  Click on the Image below and write a review about how great your experience training with ATS has been

Step #5 — Get Every penny of your $50 refunded

Step #6  – Have a great Oct because made awesome progress towards your fat loss goals

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Total Body Burn Boot Camp AZ: Time & Location

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ATS Frustrated to Fit Cross Training Fitness Classes: Time & Location

For Day 18 of the 18 Day Fast Fat Loss You Have a Lesson on Mastering a Life Long Lean Body through ‘Simple’  Nutrition

Day 18 Lesson  

Today is your final lesson in the 18 Day Rapid Fat Loss Program and even though it
‘exercise week’

We are going to end with another nutrition audio from an Paleo Nutrition expert
named Mark Sisson.

I did this because nutrition and YOU taking ACTION on good nutrition like the recipes
in the 3 Day are critical to your long term and permanent success.

It’s is this simple: Master Your Mind, Master You Nutrition, Master a Lean Body for EVER!

So I hope you take the time to listen and enjoy the information from Mark, he is living at
an age with a body that all of us should aspire to and envy to some degree.

I hope the last 18 days were the start to put you towards that body and lifestyle.

Metabolic Accelerator Workout for Week #3 of of the 18 Day Fast Fat Loss

Last day of MA workout, let’s finish those to workouts that you committed to yesterday with a BANG! Maket them the best 2 MA Workouts of the entire 18 days

Metabolic Accelerator Workouts are intend to be done with maximum intensity and with little or no rest this way they can be very effective at getting the metabolism going as well as being extremely time effective.

Metabolic Accelerator workouts last between 5 to 10 minute and should be performed on a daily basis preferably in the AM.

Troy M Anderson, owner

troy@arizona-bootcamp.com
www.bootcamp-az.com
www.arizona-bootcamp.com
http://twitter.com/ArizonaBootcamp
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For Day 17 of the 18 Day Fast Fat Loss You Have a Lesson on Empower Your Body  

Day 17 Lesson  

Today’s lesson is about learning more about you body by challenging it.

Today I want you to take the 15 minute challenge workout below and push it,
push it real hard, harder than you ever have before.

If you have been doing all your workouts you should have a good mastery
of all the techniques/form you need to kick butt. Plus you have been prepping
your body for this for the last 16 Days.

Now it is time to see what it can do. You see testing does matter to YOUR
results so today you set your real BASELINE. From this period forward until
you test again you will know, what you are really capable of, but it is mental
switch you must commit to turning ON right now.

Once you’ve done this there will be no reason to:

• Bail out after 30 seconds of planks
• To stop your set at 5 instead of getting all 10 reps straight
• Slop through technique that you know is only hurting your body in the long run
• To walk when you know you can run

You get a chance to really empower YOURSELF today because when you are done YOU WILL KNOW
 

Metabolic Accelerator Workout for Week #3 of of the 18 Day Fast Fat Loss

As we wrap this 18 Day Program up I would like you to attempt to do 2-a-Days of the Metabolic accelerator workouts, it doesn’t take long; and the cool part is every time you do one with high intensity you give you body a metabolic bump to burn more calories, even after you have completed the workout

Sound pretty valuable, right? Let’s put in action today!

Metabolic Accelerator Workouts are intend to be done with maximum intensity and with little or no rest this way they can be very effective at getting the metabolism going as well as being extremely time effective.

Metabolic Accelerator workouts last between 5 to 10 minute and should be performed on a daily basis preferably in the AM.

Troy M Anderson, owner

troy@arizona-bootcamp.com
www.bootcamp-az.com
www.arizona-bootcamp.com
http://twitter.com/ArizonaBootcamp
http://www.flickr.com/photos/arizonabootcampaz/

For Day 16 of the 18 Day Fast Fat Loss You Have a Lesson on How You CAN Have a Hot Breakfast EVERYDAY

Day 16 Lesson  

Today’s lesson is about fixing a time problem and fixing it permanently by adding another tool to you
tool kit.

One of the biggest complains I hear is: “I don’t have time for hot breakfast”

Well as of RIGHT NOW, the excuse is not gone because I am going to show
you how to have a HOT and delicious breakfast every morning if you would like

Even better this breakfast can be had for just pennies on the dollar; delicious hot
breakfast, saving money, and you still get to smash down on the ‘snooze button’
a few times.

You really can’t beat that can you?

Watch Your 5 Minute Breakfast Solution Video

Metabolic Accelerator Workout for Week #3 of of the 18 Day Fast Fat Loss

Only 2 more days of MA workout left, this is the part of the workout that is the fine tuning part

Can you add another round of MA, can you add a Power 60 Workout, can you add a round of the 12-6 Power Circuit .

Is it worth, heck yeah. By now you have nutrition pretty well locked now you can use the exercise for what it is intended to get that extra 1/8, 1/4 or 1/2 inch off.

Can you get down another 1/2 size or even full clothing size, absolutley you can do it and you KNOW it will be worth it. To get into that next size smaller dress or pants.
 

Metabolic Accelerator Workouts are intend to be done with maximum intensity and with little or no rest this way they can be very effective at getting the metabolism going as well as being extremely time effective.

Metabolic Accelerator workouts last between 5 to 10 minute and should be performed on a daily basis preferably in the AM.

Troy M Anderson, owner

troy@arizona-bootcamp.com
www.bootcamp-az.com
www.arizona-bootcamp.com
http://twitter.com/ArizonaBootcamp
http://www.flickr.com/photos/arizonabootcampaz/

For Day 15 of the 18 Day Fast Fat Loss You Have a Lesson on Are You Gluten Intolerant

Day 15 Lesson  

In today’s lesson I am going to introduce you to an awesome full-body dumbbell circuit.

This going to be a great change of pace and going to help improve your strength and
metabolism; both of which are extremely important to improving your fat loss results.

If you aren’t familiar with using dumbbell that’s ok this is a 100% follow along workout
so just do exactly how I demo the movement for you and you’ll be great.

• I would recommend phasing yourself up to repeating this circuit 2-3 times each time
  you do

or

• Adding it as a ‘booster’ to one of you other workouts like the Metabolic Accelerator Workouts. This would be a perfect combination.

So let’s just add it on today and see how like, when you add weights to your workout it take things to a whole new fat burning level.

Don’t Forget to Do Your Metabolic Accelerator Workout for Week #3 of of the 18 Day Fast Fat Loss

Metabolic Accelerator Workouts are intend to be done with maximum intensity and with little or no rest this way they can be very effective at getting the metabolism going as well as being extremely time effective.

Metabolic Accelerator workouts last between 5 to 10 minute and should be performed on a daily basis preferably in the AM.

Troy M Anderson, owner

troy@arizona-bootcamp.com
www.bootcamp-az.com
www.arizona-bootcamp.com
http://twitter.com/ArizonaBootcamp
http://www.flickr.com/photos/arizonabootcampaz/

For Day 14 of the 18 Day Fat Flush You Have a Lesson on Cows, Fish, & Celiac Disease 

Day 14 Lesson  

The 2 parts of today’s lesson could well be the 2 most important
lessons of the entire 18 Days

First is a hot topic interview with Dr Thomas O’Bryan about
gluten-intolerance and Celiac disease this is truly a must listen
audio

I have listened to it at least 3 times and it is one of the most
informative nutrition as it relates to total body health that I
have ever listened.

And he even shares a real cool diet tip about something
call the Polymeal/PolyDiet that if you like wine and chocolate
you are sure to love.

Part 2 of Today’s Lesson

A Simple multitasking breakfast that you can literally eat and make in like 5 mins and this thing so delicious and so for all the good stuff you need to burn fat that you will be amazed.

Check Out Video Fish Oil & Protein Breakfast Snack

Metabolic Accelerator Workout for Week #3 of of the 18 Day Fat Flush

Only for more days of MA workout left to help you earn that smaller clothing size you signed on for. How about giving a double shot at go to test your mental and physical abilities a little and see what you can do.

Metabolic Accelerator Workouts are intend to be done with maximum intensity and with little or no rest this way they can be very effective at getting the metabolism going as well as being extremely time effective.

Metabolic Accelerator workouts last between 5 to 10 minute and should be performed on a daily basis preferably in the AM.

Troy M Anderson, owner

troy@arizona-bootcamp.com
www.bootcamp-az.com
www.arizona-bootcamp.com
http://twitter.com/ArizonaBootcamp
http://www.flickr.com/photos/arizonabootcampaz/