The Truth about Abs! + Workout + Meal Planning

Abs... the holy grail of the best attribute on any person ever! As a trainer the number one thing I am asked is "Chris, how do I get abs!?" my #1 response to this is the same.  Stop eating horrible and hit the resistance training!

It's true, some people will never have to work for abs, and others will have to bring heaven and hell together to get them haha! But the truth is, if you eat well and workout, then you can achieve the greatest midsection and overall muscle tone imaginable.

The 70/30 rule

Abs are literally made in the kitchen.  You are what you eat. So when it comes to abs, think of it as
70% kitchen and food intake
30% weight room.
Lifting weights is the easy part. Working out is rewarding, gives us energy and allows us to literally live a healthy way of life, however if you go to the gym and go hard for 2hrs, and then you go home and eat like a pig, simple carbs (sugars, sugars, sugars, fat, fat, fat!) and drink like a horse then you're never going to make an impact on those beautiful abdominal muscles and v-cut!

So if you want Abs, eat right and lift weights and do some cardio.

Here is your fat tummy workout!
Do this workout 3x a week (Monday, Wednesday, Friday)

1.  Warm-up: Walk on treadmill 5mins

2.  Squats: 3sets of 15reps - Rest 45 seconds between sets

3.  Chest Press: 2sets of 20reps - Rest 45 seconds between sets

4.  Seated Row: 2 sets of 20 reps - Rest 45 seconds between sets

5.  Push-ups: 2 sets of 30 seconds - Rest 45 seconds between sets

6.  Shoulder Press: 2 sets of 20 reps - Rest 45 seconds between sets

7.  Calve raise: 3 sets of 25 reps - Rest 45 seconds between sets

ABS: 

1.  Plank: 3 sets of 30 seconds - Rest 10 seconds between sets

2.  Side Planks: 3 sets of 30 seconds - Rest 10 seconds between sets

3.  Leg lifts: 3 sets of 12 reps - Rest 10 seconds between sets

4.  Supermans: 3 sets of 12 reps - Rest 10 seconds between sets

5.  Russian Twists: 3 sets of 12 reps - Rest 10 seconds between sets

Meal Planning

Breakfast: 7am - Protein (Egg, Yogurt)

Snack:  10am - Fruit/ Protien Shake

Lunch:  1pm - Protein and Carbs (meat/beans/ veggies)

Snack:  3pm - Fruit/ Protien Shake

Dinner: 6pm - Protein and Carbs (meat/beans/ veggies)

Snack:  9pm - Fats (Almonds, Cashews)


Enjoy!

- Chris Burris

Read More

Treadmill Training for Acceleration and Speed

Living in Colorado, the lack of a indoor training facility makes it hard to get out and do anything acceleration wise or speed wise.  So I decided to take on the treadmill and built a workout that is proven by science to build acceleration and speed!

In a study done in 2012, researchers found that training at a 10 - 20incline on a treadmill going 7 - 12mph increased your acceleration and speed just as much as weighted sled would!

Here is the workout

1. Warm up 

• Speed: 3.2mph - walk
• Incline: 0%

2. Sprint Session

• Speed: 7.0mph
• Incline: 7.0%
• 3 reps @30 seconds
• Rest 30 seconds between

3. Sprint #2

• Speed: 10.0mph
• Incline: 10.0%
• 3 Reps @ 20 seconds
• Rest 45 seconds between

4.  Sprint #3

• Speed: 12.0mph
• Incline: 15%
• 3 reps @ 10 seconds
• Rest 90 seconds

5.  Sprint #4

• Speed: 12.0mph
• Incline: 0%
• 2 reps @ 10 seconds
• Rest 90 seconds in between

On the last sprint #4 you will feel like you are going to fall forward.  Don't worry just grab the handles and keep churning your legs

Do this workout 2x a week if you cannot get on a track or you need a great hill workout!

Read More

The 10-Minute Workout: Lower Body Explosion Program AVAILABLE NOW!!!!!

BUY NOW $2.99!!!!!!

Are you always thinking about how you can make time to workout and live the healthy way of life? If you're someone who wants to increase their Strength, Power, endurance and Fat burn in as little as 10 minutes with instant results, then you're about to discover a powerful, effective, and dominating program designed to do just that! "The 10-Minute Workout: Lower Body Explosion Program" goes through a step by step guide to obliterate Fat and Build Muscle in 10 minutes a day! This book will show you each step with examples so you have a tactical plan to build the ultimate lower body in 10 minutes a day! 
Inside this book you'll get; 
- Detailed day by day workouts 
- Detailed day by day meals 
- Step by step instructions 
- Exercise photos 
- Advice from my success 
- Tips for improved Athletic Performance 
- Access to free workouts 
If you are always busy and need a program that will build your ultimate lower body and destroy fat while building muscle in a safe, effective and FAST way,this book is for you! It will save you time and you'll learn the strategies from someone who has already done it, so you don't waste your time with ineffective programs! Christopher Burris built this comprehensive guide to give you a complete process you can follow to blast your lower body in 10 minutes a day!

BUY NOW $2.99!!!!!!

Read More

The 5 Zones to Weight Loss Program: Metabolic Transformation AVAILIBLE NOW!!!

BUY NOW $2.99!!!!!!

Are you always thinking about how you can effectively lose weight? If you're someone who wants to shed massive amounts of weight, and improve strength,and muscle tone in as little as 4 weeks with instant results, then you're about to discover a powerful, effective, and dominating program designed to do just that! "The 5 Zones to Weight Loss Program: Metabolic Transformation" goes through a step by step guide to decrease weight and increase Strength, Muscle tone, and Metabolic efficiency. This book will show you each step with examples so you have a tactical plan to decrease your weight in as little as 4 weeks. 
Inside this book you'll get; 
- Detailed day by day weight room workouts 
- Detailed day by day cardio workouts 
- Step by step instructions 
- Exercise photos 
- Advice from my success 
- Tips for improved Performance 
- Access to free workouts 
If you are sick and tired of training for countless hours without seeing results and want to improve your life by decreasing body fat and overall weight, thn this book is for you! It will save you time and you'll learn the strategies from someone who has already done it, so you don't waste your time with ineffective programs! Christopher Burris built this comprehensive guide to give you a complete process you can follow to increase your metabolism and lose weight!

BUY NOW $2.99!!!!!!

Read More

The Ultimate Speed Training Program: The Football Speedster AVAILABLE NOW!!

BUY NOW $2.99!!!!!!

Are you always thinking about how you can take your Athletic Performance to the next level? If you're someone who wants to increase their Strength, Power, Agility and Speed in as little as 4 weeks with instant results, then you're about to discover a powerful, effective, and dominating program designed to do just that! "The Ultimate Speed Training Program: The Football Speedster" goes through a step by step guide to increase Speed, Power, Strength and Agility. This book will show you each step with examples so you have a tactical plan to increase your Speed in as little as 4 weeks. 
Inside this book you'll get; 
- Detailed day by day weight room workouts 
- Detailed day by day sprint workouts 
- Step by step instructions 
- Exercise photos 
- Advice from my success 
- Tips for improved Athletic Performance 
- Access to free workouts 
If you are sick and tired of training for countless hours without seeing results and want to improve your athletic performance by extremely enhancing your SPEED, STRENGTH, POWER an AGILITY this book is for you! It will save you time and you'll learn the strategies from someone who has already done it, so you don't waste your time with ineffective programs! Christopher Burris built this comprehensive guide to give you a complete process you can follow to increase your SPEED and become a Football Speedster!

BUY NOW $2.99!!!!!!

Read More

The Ultimate Speed Training Program: The Turbo Speed Method AVAILABLE NOW!

BUY NOW $2.99

Are you always thinking about how you can take your Athletic Performance to the next level? If you're someone who wants to increase their Strength, Power and Speed in as little as 4 weeks with instant results, then you're about to discover a powerful, effective, and dominating program designed to do just that! "The Ultimate Speed Training Program: The Turbo Speed Method" goes through a step by step guide to increase Speed, Power, and Strength. This book will show you each step with examples so you have a tactical plan to increase your Speed in as little as 4 weeks. 
Inside this book you'll get; 
- Detailed day by day weight room workouts 
- Detailed day by day sprint workouts 
- Step by step instructions 
- Exercise photos 
- Advice from my success 
- Tips for improved Athletic Performance 
- Access to free workouts 
If you are sick and tired of training for countless hours without seeing results and want to improve your athletic performance by extremely enhancing your SPEED, STRENGTH AND POWER, this book is for you! It will save you time and you'll learn the strategies from someone who has already done it, so you don't waste your time with ineffective programs! Christopher Burris built this comprehensive guide to give you a complete process you can follow to increase your SPEED!

BUY NOW $2.99

Read More

Dunk By Christmas With This Explosive Vertical Workout

Dunk the Ball in 8 weeks

Chris Burris, CPT

Sports Performance Specialist

Strength Coach

Everybody who has never dunked before, has always wanted to dunk a basketball. The ability to jump through the air, glide like Michael Jordan, Kobe Bryant or even Spud Webb!
Obviously the ability to dunk a basketball has a lot of genetic factors i.e Height. However even if you are vertically challenged you can still increase your vertical leap with this workout!

Here is a 8 week program to dunk by Christmas.
First things first, You have to  Find your 1RM for the
1. Squat
2. Leg Press
**Google the NSCA guidelines for the 1RM protocol**

Weeks 1 - 4

Monday: Power & Strength

1.  Squats + Tuck Jumps: (5sets of 5 rep Squats + 10 Tuck Jumps **as fast as possible**)

2.  Leg Press + Squat Jump: (5 sets of 5 rep Leg Press@85% + 10 Squat Jumps **as fast as possible**)

3.  Box Jumps: ( 3 sets of 10 reps **as fast as possible**)

4.  Goblet Squat:  ( 3 sets of 10 reps)

5.  Calve Raise: ( 5 sets of 25 reps)

**Do the Tuck jumps immediately after you finish a set of Squats**
**Do the Squat Jumps immediately after you finish a set of Leg Press**

Tuesday: Hypertrophy (Size) & Strength

1.  Cardio Bike Ride: 10mins **Push yourself not to hard, not to easy**

2.  Bench Press: 3 sets of  8 -12 reps

3.  Shoulder Press:  3 sets of  8 -12 reps

4. Plyo Push-ups:  3 sets of  8 -12 reps

5. Dumbbell Flat bench Press:  3 sets of  8 -12 reps

6. Lateral Raise:  3 sets of  8 -12 reps

Wednesday: Recovery

1.  Core Work:  350 reps of Abdominal exercises.

Thursday: Power & Strength

1. Romanian Dead Lifts + Medicin Ball Jumps: (5sets of 5 rep RDL + 10 Medicine Ball Jumps **as fast as possible**)

2.  Good Mornings + Double Leg Hops: (5sets of 5 rep Squats + 10 Double Leg Hops **as fast as possible**)

3.  Hip Thrusters: 3 sets of 12 reps

4. Glute Ham Raise: 3 sets of 15 reps

5.  Walking Lunge:  3 sets of 30m

6.  Bulgarian Split Squat:  3 sets of 15 reps

7.  Calves:  4 sets of 25 reps

Friday: Hypertrophy (Size) & Strength

1.  Lat Pull Downs:  3 sets of  8 -12 reps

2. Bench Press:  3 sets of  8 -12 reps

3.  Military Press:  3 sets of  8 -12 reps

4. Hammer Curls:  3 sets of  8 -12 reps

5.  Triceps Extensions:  3 sets of  8 -12 reps


Saturday: Recovery

1. Core Work: 350 reps of Abdominals

Sunday: ACTIVE REST

1.  Play BBALL

Weeks 4 - 8

Retest 1RM for the 

1. Squat

2. Leg Press

Monday: Power & Strength

1.  Squats + Tuck Jumps: (4sets of 4 rep Squats@85% 1RM + 10 Tuck Jumps **as fast as possible**)

2.  Leg Press + Squat Jump: (4 sets of 4 rep Leg Press@85% 1RM+ 10 Squat Jumps **as fast as possible**)

3.  Box Jumps: ( 3 sets of 8 reps **as fast as possible**)

4.  Jump Goblet Squat:  ( 3 sets of 8 reps)

5.  Calve Raise: ( 5 sets of 25 reps)

**Do the Tuck jumps immediately after you finish a set of Squats**

**Do the Squat Jumps immediately after you finish a set of Leg Press**

Tuesday: Hypertrophy (Size) & Strength

1.  Cardio Bike Ride: 10mins **Push yourself not to hard, not to easy**

2.  Bench Press: 3 sets of  12 reps

3.  Shoulder Press:  3 sets of  12 reps

4. Plyo Push-ups:  3 sets of  12 reps

5. Incline bench Press:  3 sets of  12 reps

6. Frontal Raise:  3 sets of  12 reps

Wednesday: Recovery

1.  Core Work:  350 reps of Abdominal exercises.

Thursday: Power & Strength

1. Straight  Leg Dead Lifts + Medicin Ball Jumps: (4 sets of 4 rep RDL (Heavy) + 10 Medicine Ball Jumps **as fast as possible**)

2.  Good Mornings + Double Leg Hops: (4 sets of 4 rep Squats + 10 Double Leg Hops **as fast as possible**)

3.  Squat Thrusters: 3 sets of 8 reps

4. Glute Ham Raise: 3 sets of 12 reps

5.  Step Ups:  3 sets of 30m

6.  Bulgarian Split Squat:  3 sets of 8 reps

7.  Calves:  4 sets of 25 reps

Friday: Hypertrophy (Size) & Strength

1.  Lat Pull Downs:  3 sets of 12 reps

2. Bench Press:  3 sets of 12 reps

3.  Military Press:  3 sets of 12 reps

4. Hammer Curls:  3 sets of 12 reps

5.  Triceps Extensions:  3 sets of 12 reps

Saturday: Recovery

1. Core Work: 350 reps of Abdominals

Sunday: ACTIVE REST

1.  Play BBALL

If you do not know the exact moves, google or youtube the movements! Every movement should be self explanatory but here are a few pictures with exercise you might not know.

Medicine Ball Jumps

Plyometrics(Plyo) Push-ups

Bulgarian Split Squat

Glute Ham Raise

All the best,

Chris Burris, CPT

Read More

Hulk Bicep Workout

Here is a workout that will give you the massive arms you have always wanted.
First lets talk about how this program is designed
Well will build sacroplasmic Hypertrophy in both Type IIA and Type IIB muscle fibers.

The Moves

Hammer Curls

Seated Dumb Bell Curls

Barbell Curls

Preacher Curls

Bicep 21's: These are done by doing 7 reps from bottom to half way up, 7 from half way up to full, and then 7 full bicep curl reps.

The Workout

Exercise	Sets	Reps	Intensity	Rest/Recovery
Hammer Curls	3	12	Medium	60 seconds
Seated Dumbbell Curls	3	12	Medium	60 seconds
Barbell Curls	3	8	Medium	45 seconds
Preacher Curls	3	6	Medium	45 seconds
Bicep 21’s	2	21	Light	90 seconds

Guide

Do this workout for 3 weeks, 1 time a week

Chris Burris: CFT

Read More

Speed Workout: The Truth about Weighted Sleds

We have all seem them, the plate loaded, weighted training sled.  This mythical device has for years caused debate within the fitness and sports world!"Should you use it? Does it work? Is it worth your time?" I am here to set the record straight. Weighted Sleds are proven to increase acceleration from about 0 - 30meters.  There are a lot of "uneducated" wanna be trainers who will tell you that sled are bad for you or that they don't work, however dont believe them.

WEIGHTED SLED WORK TO INCREASE POWER AND ACCELERATION. In this we will examine the components of Weighted Sled Training

1. Training Load

2. Distance

3. Running Mechanics

A study in Greece tested 22 Male subjects and  found that weighted sled training with 5 kg sled pulling for 8 weeks improves acceleration performance (0-20), while un-resisted sprint training improves performance in maximum speed phase (20-40) in non-elite athletes. It appears that each phase of sprint run demands a specific training approach.

TRAINING LOAD: 

The Golden RULE

Now people always say, "Well how much do I need to pull?" The golden rule is that

1. Training load should be 10% of the athlete's Body Weight

A study in New South Wales, AU determined however that "12.6% of body mass is likely a better guide for use as a training load if a coach wishes there to be minimal disruption to sprint kinematics while still overloading key aspects of sprint kinematics such as stride length, stride frequency, and hip flexion." Anything significantly heavier will alter running mechanics thus cause adverse effects on acceleration & speed.

Distance:

Distance should never go over 30meters. WHY? Because, the acceleration phase is from about 0 - 60m however the effects of weighted sleds are shown to benefit only up to 30 meters.

Running Mechanics:

Remember that you can put as much weight as you can handle on the sled as long as Running mechanics, Running form, and Running efficiency aren't effected by the weight.

Weighted Sled Speed, Power, Acceleration workout:

3 x 10m @ 90% max effort

3 x 20m @ 90% max effort

3 x 30m @ 90% max effort

Rest 90 seconds between reps

Rest 5mins between sets

Do this workout 2 -3 times a week

Truth be told, Weighted sleds are a training aid that will build speed, power and acceleration. Do NOT let anyone tell you otherwise because frankly, they are wrong. Weighted Sleds Work for increasing acceleration, power and speed.

Chris Burris, CFT

References

ZAFEIRIDIS A. (2005). The effects of resisted sled-pulling sprint training on acceleration and maximum speed performance . Journal of sports medicine and physical fitness  , 45, 284-290.

JG., R. (2003). Effects of Resisted Sled Towing on Sprint Kinematics in Field-Sport Athletes. Journal of Strength and Conditioning Research , 17(4), 760–767.

Read More