Fat Burning and Muscle Building Circuit Training
Jason Yun performs a Hurry-Up circuit. Set up your gymboss timer for 3:00 and rest time at either :60, :90 or 2:00 depending on your conditioning level. Pick exercises that are difficult and perform enough reps to finish within 2:30-3:00. Repeat for up to 5 rounds.
Click the banner above to get you Gymboss timer.
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Bride-to-be Ashley Hill of Hilliard wanted to get in shape for her upcoming wedding—and Yun Fitness Bootcamps offered her just what she was looking for.
After two months in the program, Hill lost about 10 pounds and also reached an important personal goal—doing regular push-ups. When she started, she had to use her knees, but now she can complete 22 regular push-ups in a row. “I’m very happy with the results!” she reports.
Hill recommends Yun Fitness Bootcamps not only for the quick results but also for the encouraging, supportive environment. “There’s no yelling,” she notes. 
“No one puts anyone down.” Sarah Borich, another new participant, says, “The camp is great for all skill levels and not intimidating to participate in. It’s a great workout that makes you excited to come back for more.”
Anyone in Columbus can experience what Hill and Borich have experienced by signing up for a free, no-obligation, two-week trial with Yun Fitness Bootcamps (www.yunbootcamps.com).
Jason Yun is a certified Strength and Conditioning Specialist and Sports Nutritionist. He owns Yun Strength and Fitness Systems, LLC, and runs Yun Fitness Bootcamps in Columbus, Ohio.
Contact:
Jason Yun
Email: jyun@yunbootcamps.com
Web: www.yunbootcamps.com
Ph: 614.432.9703
One of the keys to losing weight and keeping it off… Well there actually is a bunch of them. But some people who are really struggling or who want to find a great way to stay motivated need to turn to this fat loss gem—Social Support. Or accountability. 
It’s one of the biggest reasons why, or why not, people will lose the weight they want. It’s tough to stay motivated and have a laser focus on something that takes a long time to accomplish. And depending on how much weight you have to lose, it can take as little as several weeks up to years to lose all the weight that you want.
Social support can keep you honest and motivated. Who can give you social support? Friends, family, co-workers, people in authority positions, mentors, personal trainers teachers, kids, etc… It really doesn’t matter who it is, all that matters is that they want you to succeed as much as you do.
Nobody can really pinpoint why social support is so valuable in the weight loss game. But including family and friends in your plan has been proven highly effective. Your friends and family don’t have to be following the same plan you are to support you either. But someone who is encouraging you to eat healthy and exercise is someone that can truly help you on your road.
The other side of the road is those who don’t support you. These are the kinds of people who make fun of you while you eat your healthy meals and snack all the while stuffing junk down their throat—taunting you in a way. Stay away from these people as much as you can—it will only slow you down. 
You need to be in a positive environment as much as you can with positive people giving you encouragement. You have to stay driven to your goal.
With this being the age of the Internet there are also some good social support resources online. Obviously there are weight loss forums all over the Internet. These are great as you can post your entire food log and exercise log on them. People are very supportive on these forums as they are in a situation similar to yours.
Social sites are also very good accountability tool. One of the best to use is Twitter. 
It basically is a site you can tell everybody what your currently doing or what is on your mind. But it is also useful to post all your meals and workouts on it. Try and find some people already on Twitter or get a group of friends to follow you and keep you honest with your nutrition and workouts. Any slip-ups in either and you can bet your friends will be on your case, and in most cases people you don’t even know will add their 2 cents.
Another good site would be Facebook. With Twitter you can only post 140 characters worth, but with Facebook you can do a whole lot more. Even I have been known to make comments about current or former clients meals. So watch out!
There are a lot more social sites out there that you can use. Most of them have the ability to communicate easily amongst people and that’s what will keep you honest and motivated towards your goals. Give it a try! Find some people that you know will support you. It doesn’t have to be just about losing weight or your nutrition, it can be working out consistently, and giving all you effort each time. Let them know you want them on your case if you are slacking. If you do that I can guarantee you chances of succeeding will go up dramatically.
Sleep is good.
And it is important. Very important! It plays a huge part in your ability to recover from a workout. Nutrition is also a huge part in your ability to recover form a workout.
But where nutrition has the ability to change and shape your body like nothing else, it also has the ability to ruin you. Likewise, so does sleep. Well, not enough of it to be exact. 
What is sleep exactly? You do it everyday, and so does everybody else. It is very important and very necessary for human function, otherwise we would be up 24/7. But we’re not. 
Some people need more to function at optimal levels, some need less.
But what is the optimal level? I’m sure you’ve heard numbers thrown around. 8 hours is best! You need 7-9 hours. Some say at least 6.
Nobody can give you a definitive answer, because everybody is different. Some people function on less then 6 hours. But are you functioning optimally? 
The body acts differently depending on the stimulus that is put on it. More stress will cause you and your body to need more sleep, but you probably won’t get it cause of all the stress on you.
But what about lack of sleep and weight loss? Is there a connection? Well, it was pretty easy to find. They do studies on pretty much anything and everything nowadays. Some studies are obviously worthless and you wonder why they even did some. But sleep and weight loss are pretty important topics separately. But is there a connection between the two?
One of the studies was done by the University of British Columbia, and it showed significantly more people are likely to be overweight if they get less then 7 hours of sleep a night.
The likely culprits for this are two hormones called leptin and ghrelin. I’ve written about leptin before and it’s affects on weight loss. Leptin is an appetite depressant, it basically tells you when you’ve had enough, and a lack of sleep decreases this hormone in your body. Ghrelin is an appetite stimulator, and it gets increased with a lack of sleep.
So if you are sleep deprived, basically you have less of a hormone that is supposed to tell you ‘you’ve had enough’ and more of a hormone that is supposed to tell you ‘give me more’. Not a good combo.
And the average number of hours per night of sleep that the average American is getting now compared to about 40 years ago is about 2 hours less.
So the point is getting your sleep! Not just for muscle recovery from a hard workout, but also to keep those nasty little hormones in c
heck. No wonder it’s referred to ‘beauty sleep’.
By Adrienne Carlson
You don’t have to be a pro to be into sports in a major way; all you need are an interest for the game, a passion to work on your skills, and a certain amount of talent to keep you going. Playing a sport is a great way to exercise and stay fit – it does not get monotonous like a gym routine; it allows you to connect and mingle with friends and family; and it gives you a general sense of physical and mental well-being. But as amateur sportspersons, we do tend to make a few mistakes, some of which could end up being more costly than we bargained for.
For one, we may injure ourselves if we forget to warm up or cool down correctly before playing the sport, and for another, we fail to provide our body with the right nutrition before and after a game.
Playing the game and taking part in workout drills and practice sessions takes a lot of energy and stamina; you lose water and tend to become dehydrated if you are not careful; and you’re liable to cramps and muscle pulls if your body runs low on minerals and salts. So if you are into sports big time, here’s how to keep up with your nutrition needs:
• Pre-game or workout nutrition: Drink enough water to keep you hydrated, and if your workout is going to be intense or if you think you need extra energy for a game that could go on for some time, try a sports drink that is packed with carbohydrates and electrolytes.
It’s important to stay hydrated in situations where your body is bound to sweat a lot and lose water and essential salts. Avoid eating close to game time or just before a workout. Ensure that your meal is fully digested before you begin working out in order to avoid heartburn or other symptoms of discomfort. Eat carbohydrates that are easy to digest like pasta and bread, fruits that are high in sugar content, juices or other liquids that provide energy.
Although it may seem to perk you up, avoid loading up on caffeine because when it leaves your system, you feel a drop in your energy levels. Also avoid foods that are high in fat and difficult to digest.
• Post-game nutrition: Remember to spend enough time cooling down and relaxing your body if you’ve been involved in an intense game or an energetic round of exercise. Eat food that is rich in protein and which helps repair and rebuild worn and aching muscles. Drink water slowly instead of gulping it down to prevent cramping. Also remember to drink water and other energy fluids during the game or workout to prevent dehydration and loss of essential salts. 
You may not be a professional, but that’s no reason not to be professional about your nutrition needs when it comes to playing a sport.
This guest article was written by Adrienne Carlson, who regularly writes on the topic of physical therapist assistant schools . Adrienne welcomes your comments and questions at her email address: adrienne.carlson1@gmail.com
Weight loss pills have been around for years. It’s a multi-billion dollar industry every year. And it is showing no signs of slowing down. With Americans weighing in more and more every year at the current rate for adult obesity ranging around 25%. 1 in 4. 23 states actually increased their obesity rates from 2007 to 2008 and not a single state actually decreased.
So as you can see weight loss pills are here to stay. With millions and millions of people trying to lose weight and excess body fat the industry will only get richer. 
But what is a good weight loss pill. Is it an actual weight loss pill, a fat burner, a hunger suppressant, or another type?
It’s true there are some bogus companies out there trying to make a quick buck on people’s pain and suffering. That’s true with all types of industries. But the people that buy into these fly-by-night companies and their savvy marketing campaign 
get sucked in, the pill doesn’t work, and they feel even worse now.
What is a person to do?
(more…)
Iron Woody Bands are having their Annual Christmas Sale!
Yes! You heard right! Their Christmas Sale!
They are getting the jump on their other fitness competitors.
The only thing that is on sale is their Bands. Which is by far and away their most popular product, and the most useful. 
If you have never used bands before, they can easily replicate any movement you can think of that you can do with a dumbbell or barbell. But the real magic is they are extremely portable and cheap.
Columbus Personal Trainer Jason Yun, and owner of Yun Fitness Bootcamps says ‘Bands are a very big part in what we do at camp. You just need a few bands to train a lot of people. We use bands almost on a daily basis.’
Strength levels of the bands vary quite a bit, and just like free weights you will be able to build up to higher bands with a consistent workout program.
Iron Woody Bands are going to be 20% off their already low price. But the sale ends on October 18th. So there isn’t much time to take advantage of this sale.
To order your Iron Woody Bands go to http://www.yuntraining.com/bands.html
Holy Fat loss, Batman! 
Another 4 weeks is on the horizon! That’s right! It looks like Yun Fitness Bootcamps is at it again. The Columbus weight loss bootcamp program now with two locations in Hilliard and Grandview is set to open up another Phase of fitness boot camp on September 8th.
It will be the 8th Phase of 2009.
Jason Yun, 
the owner of the Yun Fitness Boot Camp, is very excited about the upcoming camps. ‘They open the day after Labor Day. Labor Day has been known to be the official end of Summer. So a lot of people will be looking to get back in a regular routine and get past the lazy days of summer. Fitness boot camp is the perfect way to do that. Everything is structured. The workouts, the nutrition! Just follow the plan and watch your body transform into something amazing!’
This bootcamp is intense. The campers absolutely love the challenge and variety brought everyday. Workouts that include things with names like kettlebells, tornado balls, Equalizers, and exercises known as dimwitted caterpillars, monkey jumps, and Spiderman pushups makes it seem that it would be more geared toward Green Berets training for an assault on a foreign island. But it’s just what the doctor ordered for some boot camp members. 
‘Exercise can be boring,’ Yun states, ‘But you just have to find a way to make it not so. Every workout is different, and I want to give people workouts that are fun, challenging, and effective. That’s what keeps people coming back, and that’s what gets results over the long haul.’
Bootcamp is not for everyone, but you will never know if it is right for you or not if you do not try it out. It’s tough and intense but the rewards are so many. Yun offers all new campers a free 2-week try out, just so everybody can experience the ‘boot camp’ experience without any obligation. He provides a positive atmosphere. No yelling or swearing is aloud.
You will definitely get an experience. Phase #8 is here. Are you ready? It’s time for you to get healthy and look better naked!
For your free 2-week try out to Yun Fitness Boot Camp in Columbus go to http://www.yunbootcamps.com/specialoffer.html. Jason Yun is a certified strength and conditioning specialist and sports nutritionist. He is an expert in the art of fat loss. You can follow him and his fat loss advice on Twitter at http://twitter.com/YunTraining
