I have been having a lot of things on my mind lately and a few projects that really are taking
a lot of time, so I am sorry for not being around these last few days!

So when I got all these things in my life right now, time is of essence for me. For those of you
who think I am the kind of trainer who preach one thing and sales a home workout program
talking about 20 minute workouts, and then the next thing hitting the gym for 60 minute workouts, think again!

I don’t have time to spend that much time in the gym, and to be honest, I don’t find it to be that exciting either.

I perform my workouts at home by only using bodyweight exercises together with a set of
resistance bands and a pair of gymnastic rings (a chinup bar works just as great).

With a 20 minute workout, I am able to to get a proper warm-up for 3-5, perform circuits for 10-12 min, and then I get a warm-down session with some stretching for the last 3-7 min.

Don’t make it too complicated. Keep it simple with a 20 min workout and you are WAY more likely to stick with it then spending time first going to the gym, then changing clothes, get some work done, take a shower and then get back home again.

The time it takes for me to hit to the gym and change is the time it takes for me to get a workout done in the comfort of my home.

20 minutes 4-6 days a week works, period!

As a side note, on Feb 3rd, I am having a special offer for my Burn Fat at Home program. It currently sell for $39.95 with 4 ebooks in the program, but for the 3rd of February, I am adding in a few more bonuses and will let it go for 3 days for the price of $39.95, but after that, the price goes up to $64.95!

For more info, head on over to BurnFatAtHome.com and sign-up for the newsletter in order to get the latest updates and offers.

Have a good one,
Jonas Forsberg

PS. If you like this post, feel free to share it or bookmark it by using the “ShareThis” feature below. Thanks!

ShareThis

After the workout I had a chat with one of the players and one of the coaches of the team.
The coach asked the player if there was a lot of new and funny exercises he hadn’t seen before. The player said: “no, not that much, but the warm-up is great, you really feel warm after that”.

So some people may have taken that response as something bad if they were the strength and
conditioning coach, but I didn’t.

Wanna know why?

Because just as the post yesterday with the trainer standing on the stability balls, there’s a reason why I ain’t following that path.

Whether it comes to fat loss or strength and conditioning, there’s always going to be some basic principles to follow:

=> Basic Bodyweight Exercises is always going to be KING <=

When it comes to developing a strong and functional body, you need to get your body to work as a unit, and get your muscles to start working together.

With exercises such as squats, lunges, planks, pushups, pullups, shoulder presses and row exercises, you are making sure that your body is starting to get there – to becoming a unit!

With the soccer players yesterday, I had them performing squats, pushups, pullups, gymnastic ring rows, bridges, hanging leg raises, lunges, medicine ball throws, etc. Nothing fancy, most of them had seen it before, and that’s the way it’s going to stay.

I am going to start working on different speed drills and such to improve their running mechanics, but that is all related to getting the body to function as a unit!

If you can’t get your muscles to work together, you want get the results you want from speed training. I could implement running with parachutes, running with rubber bands, etc, but then again, I would only be doing that for my ego, showing everyone how fancy my equipment is and how broad my knowledge is.

That’s not going to happen.

=> Lesson Learned <=

So the lesson learned from this is that basic bodyweight exercises are THE BEST thing in order
to get a stronger and functional body, a body that burns a lot of fat and gives you that attractive beach body we all want! Stick to the basics and stop believing in all the crap you
see on television.

Home workouts is going to work in the long run, that’s just the way it is, and in order to get it to work, you shouldn’t invest hundreds of dollars in expensive and fancy equipment, there’s simply no need to.

You got your own home gym with you all the time – your own body!

Since the soccer player I told you about liked the dynamic warm-up so much, I wanted to show you this video that I included a few months back into the Burn Fat at Home program!

It can be performed at home before every workout, and it will help you by increasing your core temperature, loosen up your muscles and also improve your flexibility!

For easy and effective training,
Jonas Forsberg

PS. If you like this post, feel free to share it with as many people as you like, just use the “ShareThis” button below and choose whatever method you prefer. Thanks!

ShareThis

What I wanted to share with you today has to do with all the new super training methods
that seems to pop up all the time. I remembered a few years back when the whole idea of
performing exercises on unstable surface just were presented in Sweden.

A Swedish soccer team who won the Swedish Championship had a strength and
conditioning coach who was featured in the media showing the secrets behind the gold,
and their strength training sessions consisted of doing exercises such as squats on
stability balls.

With this concept came the “functional training” era and everyone were doing exercises
that only focused on balance, and not really on strength. Don’t get me wrong, some of this
stuff is good, but no matter what new super method we’ll see next, I know what always is
going to be KING over everything else – bodyweight training.

Focusing on basic and old school bodyweight training such as squats, lunges, pushups
and pullups are always going to be better then what you see on TV Shop, that’s a promise!

Sure, I love suspension training (gymnastic rings, TRX, Gravity Bar, etc) and also
resistance bands, but these tools allow me to take the bodyweight movements to the
next level, it’s not like you’re sitting on a machine doing leg curls and tricep extensions.

To show you what I mean, I found this funny video yesterday and I’m not sure I have
stopped laughing yet…

So please, for now on, don’t make everything so complicated, stick to basics, okay?

Have a great evening,
Jonas Forsberg

ShareThis

As an author of a home workout program, I am very well aware of the fact that
bodyweight exercises sometimes get people to think of the same and “boring” exercises
over and over again.

Some people just hate it when you tell them to perform a regular
pushup and a squat, but truth is, with only a bit of imagination, you can switch it up
and perform different variations of the exercises.

In this post, I mentioned pushups as the example, and I have a video for you
showing 21 different variations of the pushup you can perform in the comfort of
your own home, and all you need is a chair, a bed/or sofa, a bowl, and a couple of
books. You should have that in your home, right? =)

Check out the video:

Feel free to share this video with everyone you think would benefit from it!

Keep it up,

Jonas Forsberg

ShareThis

I have taken on an assignment as a soccer coach and a strength and conditioning
coach for two teams in our city and that together with Burn Fat at Home means
full work days. Sure, it’s going to be tough, but it’s what I enjoy doing, which makes
it a lot easier!

So the days when I could walk into the gym several times a week and perform a
60-min workout is gone, I don’t have that time anymore!

Do I stop exercising because of this?

Of course not, I find options to other things I can do from the comfort of my own
home that takes me 15-20 min per day, and that’s where the amazing effect of
Circuit Training comes in handy.

Let me give you 3 reasons to why Circuit Training should be on top of you list
every single day:

1.    It’s backed up by science

Regular weight training where you spend an hour in the gym performing exercises
on machines for the typical 3 sets x 8-12 reps is out. Most often the trainer at the
public gym gives you these instructions together with 1-2 min of rest in between
each set.

This is not optimal for fat loss. With Circuit Training you make sure to keep your
body moving for a longer period of time and with decreased amount of rest, you both
work your cardiovascular system harder and you burn more calories throughout the
rest of the day!

2.    No need for fancy equipment

A Circuit Training workout can be performed with only your own bodyweight. All you
need is a bit of imagination and you can have yourself performing a 20-min workout
where you literally will be shredding off that ugly belly fat of yours!

The only equipment I use is a set of resistance bands together with some type of
chinup bar or gymnastic rings.

3.    Time-effecient and easy!

All of the workouts in Burn Fat at Home are created around Circuit Training that are
time based, which means you never have to count reps again. Just get a stop-watch
and stay focused on performing the actual exercises, and not bothering counting reps.

And don’t forget, traning should be easy and fun, and with Circuit Training you can mix
it up a lot, which means you don’t have to perform the same workout over and over again,
because let’s face it – that’s boring!

There you got it, 3 reasons to why Circuit Training should be on top of your list!

Stay strong,
Jonas Forsberg

ShareThis

Personally, I have been doing a lot of thinking, and evaluating things in my life the last few days. You see 2008 has been an awful year for me (actually started in 2007), because I have had a medical condition that has forced me to stay away from really intense training (which I love), and it was also the reason I had to turn down an offer of moving to Malibu, CA.

So here I am right now in cold and boring Sweden, when I could have been in sunny Malibu.

But fact is, I have learned a whole lot of things from this year, and without my problems, I wouldn’t have had the opportunity to get to know you!

You know what they say, what doesn’t kill you makes you stronger, and that’s really how it’s been for me.

I am almost 100% recovered by now, so 2009 is going to be the year of change for me, the year I will remember as a life-changing year (in a positive way).

With this being said, I would just like to tie it in with some of the thoughts that’s been going through my head these last couple of days!

1. What’s the reason for going to the gym?

A few years ago I would have understand if people decided to go to the gym because of the reason that people thought a huge home gym was the only thing that could replace going to the gym (you remember all those “home-gyms” we saw on TV – Shop, and which “were so small” that you could store them under your bed.) Yeah, right, but when you took them out, they basically filled up the whole space of your apartment!

Fact is, they are still around and the industry is probably making a decent amount of cash selling this crap, but fact is, we are getting more and more educated, and definitely more sceptical to new, super tools that gives you six-pack abs in 3 minutes per day. That’s a good thing, that we don’t buy all the crap that’s out there on the market today!

Today, people know you don’t need machines and “home-gyms” to get in shape. It’s quite the opposite actually!

Today you can have a complete home gym that literally takes no place at all. Today we know, scientifically, that bodyweight exercises and especially bodyweight exercises such as squats, lunges, pushups, and pull-ups are WAY better then sitting on machines and spending hours on all different types of cardio equipments!

The reason bodyweight training was considered to be limited before was the problem with finding a back exercise, but today there are tons of great equipment that will deal with that for you!

I was sitting online yesterday looking through different “fitness equipment” sites, and I found that the company GoFit has just launched a new product called Gravity Bar.

Personally, I have a set of gymnastic rings bolted to my ceiling, but before I started using them; I invested in “The Door Gym Multi”, which is a chinup bar with an arch attached to it.

But when I saw the Gravity Bar (this was around 2.30 am last night), my head started spinning instantly. I started thinking of different exercises I could perform with this tool, and I am still blown away by this piece of equipment.

Check it out at http://GoFit.net

Worth mentioning, I don’t make a single dime referring you to that site, and I never recommend equipment that I don’t truly believe in. It currently cost $99, so that’s something you need to take into consideration. But with a tool like that, there’s really no need to ever visit the gym again, trust me, I know.

I use gymnastic rings for my workouts, and I must admit that’s it a bit annoying having the bolts in my ceiling, so if I were to choose between gymnastic rings and the Gravity Bar, guess which one I’d choose?

The Gravity Bar does the same things a pair of gymnastic rings does, but with the difference that the Gravity Bar can be attached to your doorframe and be removed instantly, without leaving marks on the door frame! The best tool I have seen so far!

2. Burn Fat at Home Makeover

As I said, I have been doing a lot of thinking the last couple of days, and one thing that’s been on my mind for a while is how to make my program Burn Fat at Home even more fitted to my newsletter subscribers and to those on my Ning-site.

After going through the whole program yesterday together with the responses from the survey I sent out a few weeks ago, I found a few things that I’m going to adjust to make Burn Fat at Home as easy and convenient as possible!

So when I am writing this post, I have just taken a break from the re-design of the program.

As a side note, I am also working on an amazing offer that will blow your mind and which is scheduled for launch during the middle of January. More information on that in a few days…

These thoughts and ideas has been on my mind the last couple of days, and with 2009 approaching, I know big things are happening, for both you and me!

Are you prepared for 2009?

Made any New Years resolutions you’d like to share with the rest of us? If so, feel free to share by commenting on this post!

I talk to you soon,

Jonas

ShareThis