If you want that ‘ultimate’ beach body, building a little lean muscle will help you get there.

There are two main reasons for this:

1. Muscle is what gives you body that lean, sleek, sexy look.

2. The more muscle you have, the more calories — and ultimately body fat — your body will burn.

Now if you’re a woman reading this, I know what you might be thinking … “I don’t want to build muscle and get big and bulky.”

Rest easy. It’s not easy for women to build that degree of muscle. What’s more, building muscle for a woman is what gives her that toned, tight, sexy look.

So don’t worry. Even if you do put on a few pounds of muscle, you won’t look like some pumped up bodybuilder!

So what can you do to build muscle?

Easy. Start with these simple exercises you can do in the comfort of your own home:

Hindu Squats – place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you.

Jump Squats — Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position.

Pushups — Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position.

There you have it. Three exercises you can do today (even as soon as you’re done reading this!) that will help you build more lean muscle and burn fat.

If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups.

(if you can’t do that many, then do as many reps as you can for each exercise. Then gradually build up.)

Once you’re done with this superset, rest a minute or two. Then repeat 2 – 4 more times.

Do this, and I guarantee you’ll be huffing and puffing in no time. But best of all, you’ll be on the path to creating the “beach body” you’ve always wanted.

Oh and by the way — if you haven’t already, make sure you claim your FREE fitness consultation (an $87 value)

You’ll meet one-on-one with a highly-trained health professional. You’ll discuss specific nutrition and exercise techniques you can use for YOUR body to start seeing amazing results in just a few weeks.

Click here to get started.

3.)    Form and function;
Every aspect of your training needs to be performed with great for and technique. By paying extra attention to your form you will teach your body to function correctly not just when training, but on the field or court too.

4.)    Functional Strength Training;
As part of an effective strength & conditioning program you should definitely incorporate strength training. However, as an athlete you should not train like a body builder. Instead, you should focus on more athletic movements that will increase your overall functionality. Things like Olympic weightlifting (cleans & snatches), single limb training, and exercises that help increase balance, agility and relative strength.

5.)    Proper recovery and nutrition;
Recovery techniques like myofacial release, deep tissue massage, static stretching, and     mobility training will help aid in preventing over use and injury. Additionally your body     will have the better ability to recover from a well-balanced nutrition regimen. You are     what you eat and fueling your body with the right nutrients will help with recovery which     will prevent injury.

6.)    **Bonus** Get qualified help of a reputable strength and conditioning specialist. They will be able to tie all of the above together in a sound training regimen that will not only increase your performance on the filed or court, but will absolutely prevent you from being sidelined due to a preventable injury
There you have it. 5 solid strategies to help you increase your sports performance while decreasing your chances of getting injured both in preparation for your sport as well as actually competing in practice or games

Jason Zaretzky is owner and program director of Optimal Performance Training Center, Rockland County’s leading sports performance enhancement facility located in Valley Cottage. For more information or to register for their cutting edge sports training programs visit http://www.rocklandsportsperformance.com

Yup,  just one exercise!

It Will Increase Speed, agility, coordination, power, strength, overall conditioning, etc…

Yes, In my opinion there is one exercise that will do all the above….

Can You Guess What It is?

Well, if you said the  “All mighty” Olympic Lift – Power Cleans , Clean & Jerk Or any of their variations…

You Were Right!

This Lift is a must have if your are a serious athlete and want to elevate your game – No Matter What Sport or Position You Play…

This exercise incorporates all major muscle groups in your body to work together as a unit, just as all sporting activities require.

However, this lift is a very technical compound movement and requires great skill to master. And without appropriate coaching and instruction – you can seriously hurt yourself or not see any of the “cleans” great benefits like increase explosion, speed, strength, coordination, etc…

That’s Why all of our performance coaches at Optimal Performance Training Center are highly educated on all aspects of Olympic weightlifting. A few of us even compete  in nationally sanctioned organizations.

So if you are an athlete and are seeking to achieve your best potential you need to incorporate this lift into your program, and you MUST DO IT CORRECTLY

here is how it’s done;

JZ

FYI – All Of our athletes programs incorporate the Olympic Lifts and variations of them. Come see for yourself with our Special Limited time Rockland Sports Training Trial offer…

Check it out here – http://www.optcfitness.com/athlete-training/athlete-membership/

Have you taken advantage of our Free – No Obligation Consultation Click here and schedule yours today

lets start today with (2) 40/20 time interval of :

a1)barbell squats

a2)alt lunges

b1) toe touch

b2) barbell twist

finish off with a killer leg circuit

spl sq’s x 8 ea

rev lunge x 8ea.

sl stepups x 12 ea.

sq jumps x 24

@ 3rds

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

turkish getups = awesome

DB Cleans x 20

Box Jumps x 15

Db Cln/Press x10 ea

plank-pushup x 20

jump rope x 50 skips

60/60    (60 sec for ea. excer/60 sec off hold diff. plank variations)

Db bench press

CG handle Inv rows

Keiser Push/pull

Db cln’s

crazy ropes

getting swole on

a) x band walk/ lat lunge

b) sandbag shouldering/Croc drag

c) Step + curl to press/ Rev lunge ( slide board)

d) 1/2 getup/ flr press+ tri ext

1)DA KB swing & CLN

2) Ab wheel

3) Sandbag Shouldering

4) side to side pushup

5) 1 hand MB slam