By Caesar Jean
Stop Exercising Start Training
High Performance Training Manual
My most frequently asked question is, “how do I structure a fitness routine that would help me burn fat and build muscle?”
My answer to that question is as follows:
The key to burning fat and building muscle is building a well balanced body. In order to do that there are 7 basic movement patterns the body should be able to perform. Exercise routines you often see on instagram, facebook, and youtube are merely variations of these 7: Squat, Hinge, Push, Pull, Carry/Gait, Rotation/Anti-Rotation.
When doing these 7 functional movement patterns in any given training session you will be engaging all the muscle groups in your entire body which is ideal for burning fat and building muscle.
Let’s take a look at the benefits of these 7 fundamental movement patterns!
Considered the king of all exercise because it hands down burns the most amount of calories and recruits the most amount of muscle to do the work. The squat targets the glutes, core, quadriceps, and to a slight degree, the hamstring and Lat Muscles. Variations of the squat Includes the Body Weight Squat, Goblet Squat, Barbell Front and Back Squat and many more.
The Hinge is crucial in building up your posterior chain that is made up of your glutes, hamstring and lower back. Hinge exercises come in many forms such as the Kettlebell Deadlift, Sumo Deadlift, Romanian Deadlift etc.
Lunging patterns challenge your body’s stability, flexibility, and balance while targeting almost all of your body’s major muscle groups. The lunge hits all three of the glute muscles as well as the quads, core and hamstrings. Variations of the lunge include but are not limited to the split squat, reverse lunge, walking lunge, lateral lunge etc…
This movement pattern involves pushing a weight away from your body. It could be your body weight with the push up, or a barbell/dumbbell with bench press movement, which covers the horizontal push that uses the chest, triceps and front delt. The push can also be done vertically as well which includes a handstand push up, dumbbell and barbell shoulder presses.
This movement pattern involves your pulling muscles: Biceps, Traps, Lats, Forearms etc… These movements include moving a weight towards your body. Variations of the pull are pull ups, rows, rear flys and many more.
GAIT/ LOAD CARRY:
The gait is very underrated due to the fact that it’s looked as just walking, but doing an exercise such as the loaded carry can help improve your posture and strengthen your core, glutes, calves and much more. Gait also includes running, sprinting etc…
This movement pattern is essential for sports but is somewhat controversial due to some trainees performing it incorrectly which leads to injury. In order to prevent injury, I like to program anti-rotational exercises such as the Pallof Press, Cable Chop etc… to build a strong enough foundation where the athlete can perform rotational exercises pain free.
So how do we put all the movement patterns into a routine? Below is a workout template you can follow to help jumpstart that fat burning muscle building process.
3 DAY WORKOUT ROUTINE:
How Does Body Fat Leave the Body?
Your body sheds fat through a series of metabolic pathways such as water through your skin when you sweat, your kidneys when you urinate and carbon dioxide, through your lungs when you breathe out.
When you train your body as shown in this video you’re actually speeding up the process by tapping into all your fat burning metabolic pathways.
In this video I give you an inside look into one of my clients fat burning muscle building training routines.
The total body fat burning muscle building routine is as follows:
Goblet Squat 4×12
BW Split Squat 4×8 *Per Leg
BW Single Leg Hip Bridge 4×8 *Per Leg
Band Assisted Push ups 4×12
Band Rows 4×20
DB Curls 3×12
Band Tricep Extensions 3×15
Modified Deadbug 3×10 * Per Leg
Can you make good money as a personal trainer? Yes, making good money as a personal trainer is very achievable and in this video I share with you 7 ways a personal trainer can generate income without even stepping foot inside a gym.
List of the 7 ways A Personal Trainer can Generate Income:
1. Newsletter –
This is a great way to generate leads and keep in touch with existing leads so that you can potentially sell a course, product or service in the near future.
2. Blogging –
You can get paid to write articles for other established blogs/magazines or create articles for your own blog.
3. Ebook or Course –
Do you have a method or system that gets your client results? Write it up in a google doc, dress it up in a neet pdf using online services such as canva and place it in your shopify or woocommerce store.
4. Affiliate Marketing –
If you do not have a ebook or course to sell become an affiliate partner w/ another trainer or coach who does. The more leads you send to that affiliate offer the more commissions you can recieve.
5. Online Coaching –
Are you a great programmer? you can get paid building custom training programs for client or train them virtually
6. Webinar/Seminar –
Do you have a certain skill or expertise that your personal training colleagues could benefit from? You can teach that skill to your colleagues or even the general population in s webinar or Seminar Setting.
7. Lead Generation –
Back in Boston I was getting leads from a trainer who moved across the country. How she did that was by having her Blog so well SEO optimized that she would still continue to generate leads til this day and sell off the ones that were closed.
8. Physical Product –
It could be Supplements, exercise equipment or your own clothing line.
9. Mentorship –
Let this happen naturally. I only recommend this for trainers who have 5 plus years in the Personal Training Industry.
Hope you found this list helpful, Let me know down in the comments what you’d like to see next.
In his return from injury, James Harden recorded 18 PTS (6-8 FG, 3-4 3PM), 7 REB and 11 AST in 26 minutes of play for the Brooklyn Nets as they defeated the San Antonio Spurs, 128-116. Kevin Durant added 14 PTS, 7 REB, 7 AST and 3 BLK for the Nets in the victory, while DeMar DeRozan tallied a team-high 21 PTS, along with 5 AST for the Spurs in the losing effort. The Nets improve to 46-24 on the season, while the Spurs fall to 33-36.
PLANTAR FASCIA SELF-MYOFASCIAL RELEASE | Exercise Library TV
In this video I share a quick tip to alleviate Knee, Hip, and lower back pain with self-myofascial release using a massage gun.
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