If you are interested in saving time in the gym, increasing exercise intensity, and making your workout routine more efficient and more effective, then the choice of circuit training with supersets is the way to go. This is an excellent method to add variety to your training, to shock your system into further growth, or to speed up weight loss and strength gains. First, lets establish some definitions.
Circuit Training is simply a series of exercises in sequence with a short recovery period, or no recovery period between each exercise. You only need three exercises to have a circuit. Typically there about seven but I ave performed circuits with as many as eleven different exercises. You can perform circuits with dumbells, kettlebells, resistance bands, a suspension trainer, bodyweight or any combination of these devices.
A superset is simply two exercises perfomed in sequence with little to no recovery period in between. Sometimes a super set consists of exercises that involve opposing muscles such as biceps and triceps. An example would be bicep curls and tricep pushdowns. First you would perform a set of curls, followed by a set of pushdowns. After completing the pushdowns, you would go right back to the curls. You may want to rest for 30 seconds between supersets, or you may want to put 30 seconds of a cardio exercise like step ups, jumping jacks, or burpees in between. You might want to have no rest. The variations are endless. If you are a novice exerciser or you have just started to get back in shape you will probably need some recovery time between sets. As your fitness level improves, you can shorten your recovery time.
Another approach is to perform supersets on the same body part. For example, you could do pull ups followed by inverted rows in order to really work the lats. The best way to trai the same area is to perform a compound exercise first immediately followed by a isolation exercise such as pull ups followed by dumbbell curls.
Here's a superset circuit for biceps that you can try:
Pull ups to failure
reverse dumbell curls to failure
20 step ups
(repeat sequence 3 times)
Alternating dumbell curls to failure
Concentration curls to failure
30 jumping jacks
(repeat sequence 3 times)
As you can see, this workout can easily be modified to fit your fitness level. For example, you may want to repeat the sequence more times, add weight or perform a specified number of repetitions for each exercise.
Get your free workout routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Command Fitness is a blog dedicated to fitness enthusiasts through Turbulence Training and bodyweight training; a tried and true method, used for decades by the US Military.
Thursday, June 30, 2011
A Good Workout Routine Should Leave You Feeling Exhausted
Two thirds of Americans are obese or overweight. That means 66% of us need to lose weight. The problem is that everyone is looking for the "magic bullet" that will get them in shape and will reduce them back to a normal size without any effort on their part. Most Americans are disillusioned on what kind and intensity of exercise is needed to induce fast weight loss.
Much of the confusion comes from what has been heralded as the "Fat Burning Zone", the optimum range in which to burn fat. This range has been described as 50% to 65% of maximum heart rate. People have been led to believe that the highest amount of fat is burned from performing low intensity exercises. LIES!
The fact is that high intensity exercise, between 70% to 90% of maximum heart rate, burns a higher total calories than medium or low intensity exercise. Not only that, the rate of metabolism remains higher longer after high intensity exercise than it does after low intensity exercise. More calories are burned as the body experiences complete recovery. This post workout calorie burn is what leads to much faster weight loss than low or moderate intensity exercise.
Let's examine the numbers a little more. About 50% of calories burned are from fat during low intensity exercise and as you increase intensity, the percent of energy consumed from fat decreases to about 40% at high intensities. That may lead you to conclude that exercising at low intensity would be better. Well, you'd be wrong again. What is overlooked is the fact that even though the percentage of calories burned from fat is lower, the total calories burned is much higher, making the total amount of fat burned more at high intensity (i.e. 10% of 100, which is 10 is greater than 100% of 5, which is only 5).
Now its time for the disclaimer. Exercising at high intensity is uncomfortable. It has to be because you are at 70% to 90% of you maximum heart rate. People who are not accustomed to high intensity exercise often assume that since it is temprarily uncomfortable, they must be injured in some way, when the truth is, after they are done exercising, the discomfort subsides. Secondly, high intensity for a sedentary 50 year old woman is not the same as high intensity for the 15- 18 year old high school soccer players that I condition. The best way to introduce high intensity training to a novice is through interval training. That is a 20-30 second period of high intensity followed by a period of very low intensity for recovery. At first, the recovery periods will be very long in comparison to the high intensity period. But as the fitness level improves, the recovery period decreases. This makes interval training ideal for both the novice exerciser and the elite athlete. Make sure you get the thumbs up from your doctor befor you start an exercise program.
Now that you know that high intensity workout routines are the best way to get fit, burn fat, and lose weight, take care to schedule the correct number of exercises that lets you exercise with intensity as well as have plenty of time for recovery.
Get your free workout routine for fast weight loss at http://www.blogger.com/goog_1116098149
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Much of the confusion comes from what has been heralded as the "Fat Burning Zone", the optimum range in which to burn fat. This range has been described as 50% to 65% of maximum heart rate. People have been led to believe that the highest amount of fat is burned from performing low intensity exercises. LIES!
The fact is that high intensity exercise, between 70% to 90% of maximum heart rate, burns a higher total calories than medium or low intensity exercise. Not only that, the rate of metabolism remains higher longer after high intensity exercise than it does after low intensity exercise. More calories are burned as the body experiences complete recovery. This post workout calorie burn is what leads to much faster weight loss than low or moderate intensity exercise.
Let's examine the numbers a little more. About 50% of calories burned are from fat during low intensity exercise and as you increase intensity, the percent of energy consumed from fat decreases to about 40% at high intensities. That may lead you to conclude that exercising at low intensity would be better. Well, you'd be wrong again. What is overlooked is the fact that even though the percentage of calories burned from fat is lower, the total calories burned is much higher, making the total amount of fat burned more at high intensity (i.e. 10% of 100, which is 10 is greater than 100% of 5, which is only 5).
Now its time for the disclaimer. Exercising at high intensity is uncomfortable. It has to be because you are at 70% to 90% of you maximum heart rate. People who are not accustomed to high intensity exercise often assume that since it is temprarily uncomfortable, they must be injured in some way, when the truth is, after they are done exercising, the discomfort subsides. Secondly, high intensity for a sedentary 50 year old woman is not the same as high intensity for the 15- 18 year old high school soccer players that I condition. The best way to introduce high intensity training to a novice is through interval training. That is a 20-30 second period of high intensity followed by a period of very low intensity for recovery. At first, the recovery periods will be very long in comparison to the high intensity period. But as the fitness level improves, the recovery period decreases. This makes interval training ideal for both the novice exerciser and the elite athlete. Make sure you get the thumbs up from your doctor befor you start an exercise program.
Now that you know that high intensity workout routines are the best way to get fit, burn fat, and lose weight, take care to schedule the correct number of exercises that lets you exercise with intensity as well as have plenty of time for recovery.
Get your free workout routine for fast weight loss at http://www.blogger.com/goog_1116098149
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Wednesday, June 29, 2011
5 Reasons You're Not Losing Weight
Your workout routine and nutrition plan are inconsistent
If the number of or intensity of your workout routines are wishy-washy then your weight loss may have come to a screeching halt. In order for exercise to be effective, it has to be performed consistently. When your body adapts to your workout routines you must alter your routine to shock your system. If there is too much of a gap between workouts you will begin to decondition. Wait longer still and its almost like you will have to start from the beginning.
I once went to a lecture given by the FBI on physical fitness. The speaker said that he was often asked what exercise was the best for weight loss and maintaining physical fitness. His answer was he didn't care, as long as you enjoyed the activity enough to perform it consistently. Exercise must be a priority. It's a lot easier to make it a priority, if it doesn't feel like torture.
You may be eating too much
Though this seems like a "no-brainer", many people eat more than they should because they simply fail to track the calories. In many studies, it is found that people generally eat less if they write down what they eat. Without changing what they eat, the awareness alone makes them change their behavior. Sometimes the problem is portion control, and lets face it, some restaurants have entrees large enough to feed a basketball team.
If you really want to lose weight, do what I mentioned earlier. Write down everything you eat for a week while trying to eat normally. Then look up your calorie and nutriton count per day. You'll be shocked at the amount of calories you're eating.
You're a wigwam and a teepee; you're too tense!
I know its a bad joke but it's true! Stress levels can be directly be related to weight gain. When you are under stress for an extended period of time, your body produces a hormone called cortisol. Cortisol production is a product from our hunter-gatherer days. When stress is on, the body seeks to improve our odds of survival. To that end, cortisol causes you to store fat around your abdomen and increases your appetite. That's great for living in the woods 1000 years ago, hunting with a spear to feed yourself and your family, but its terrible for the 21st century couch potato who wants to lose weight.
Destressing can be as easy as listening to music or taking a hot bath in the evening. Working less and playing more is also an outstanding destressor. Just like a teapot, blowing off steam relieves the pressure.
Are you getting enough rest?
Does lack of sleep cause a person to gain weight? You bet it does. We are back to cortisol again. Sleep deprivation caauses stress on the body, which increases stress levels, wich increases cortisol production, which makes you eat more. The lack of sleep decreases your energy to do anything. This decreases your desire to move around, much less exercise. Try to get 8 hours of sleep a night. If you only get 7 hours, its certainly better than only 5. Power naps help also. Sometimes a 20-30 minute nap will do wonders.
Be consistent. Make an effort to go to bed at the same time every night. Try to have the same routine every night before you go to bed, allowing your body time to wind down by watching TV, reading or taking a hot bath or shower.
You don't get enough exercise
What many people don't understand about exercise is that it's going to feel uncomfortable. This is especially true for those who have been sedentary for a long time or have never exercised. They think that since they hurt from the unfamiliar stresses on their bodies, they assume that they are injured. They need to learn the difference between the temporary discomfort from exercise and the long term pain of trauma or injury.
To induce weight loss, exercise needs to be at a medium-high intensity at least 3 times a week and needs to include resistance training and cardio. Cardio and resistance training can be done separately or combined in the form of circuit training or high intensity interval training.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
If the number of or intensity of your workout routines are wishy-washy then your weight loss may have come to a screeching halt. In order for exercise to be effective, it has to be performed consistently. When your body adapts to your workout routines you must alter your routine to shock your system. If there is too much of a gap between workouts you will begin to decondition. Wait longer still and its almost like you will have to start from the beginning.
I once went to a lecture given by the FBI on physical fitness. The speaker said that he was often asked what exercise was the best for weight loss and maintaining physical fitness. His answer was he didn't care, as long as you enjoyed the activity enough to perform it consistently. Exercise must be a priority. It's a lot easier to make it a priority, if it doesn't feel like torture.
You may be eating too much
Though this seems like a "no-brainer", many people eat more than they should because they simply fail to track the calories. In many studies, it is found that people generally eat less if they write down what they eat. Without changing what they eat, the awareness alone makes them change their behavior. Sometimes the problem is portion control, and lets face it, some restaurants have entrees large enough to feed a basketball team.
If you really want to lose weight, do what I mentioned earlier. Write down everything you eat for a week while trying to eat normally. Then look up your calorie and nutriton count per day. You'll be shocked at the amount of calories you're eating.
You're a wigwam and a teepee; you're too tense!
I know its a bad joke but it's true! Stress levels can be directly be related to weight gain. When you are under stress for an extended period of time, your body produces a hormone called cortisol. Cortisol production is a product from our hunter-gatherer days. When stress is on, the body seeks to improve our odds of survival. To that end, cortisol causes you to store fat around your abdomen and increases your appetite. That's great for living in the woods 1000 years ago, hunting with a spear to feed yourself and your family, but its terrible for the 21st century couch potato who wants to lose weight.
Destressing can be as easy as listening to music or taking a hot bath in the evening. Working less and playing more is also an outstanding destressor. Just like a teapot, blowing off steam relieves the pressure.
Are you getting enough rest?
Does lack of sleep cause a person to gain weight? You bet it does. We are back to cortisol again. Sleep deprivation caauses stress on the body, which increases stress levels, wich increases cortisol production, which makes you eat more. The lack of sleep decreases your energy to do anything. This decreases your desire to move around, much less exercise. Try to get 8 hours of sleep a night. If you only get 7 hours, its certainly better than only 5. Power naps help also. Sometimes a 20-30 minute nap will do wonders.
Be consistent. Make an effort to go to bed at the same time every night. Try to have the same routine every night before you go to bed, allowing your body time to wind down by watching TV, reading or taking a hot bath or shower.
You don't get enough exercise
What many people don't understand about exercise is that it's going to feel uncomfortable. This is especially true for those who have been sedentary for a long time or have never exercised. They think that since they hurt from the unfamiliar stresses on their bodies, they assume that they are injured. They need to learn the difference between the temporary discomfort from exercise and the long term pain of trauma or injury.
To induce weight loss, exercise needs to be at a medium-high intensity at least 3 times a week and needs to include resistance training and cardio. Cardio and resistance training can be done separately or combined in the form of circuit training or high intensity interval training.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Thursday, June 23, 2011
Manage Your Weight With Correct Portion Sizes
Using Portion Size To Manage your Weight
Have you noticed that in recent years, when you eat out a restaurant, that the portion sizes have become really large? This trend has spread to the grocery stores where I've noticed that a fresh muffin in the bakery department can more accurately be described as MUFFINZILLA! An individual bag of pretzels can easily feed two people. This practice is by design. When offered larger portions, people except the offer. This means excessive calorie consumption which in turn leads to excessive weight gain. It's time to dispense some good advice on portion control.
What to do when eating out
Restaurants often serve enough food for two people on a plate for one person. An easy solution for this is to get an extra plate and split it with a friend. Another solution is to get your server to bring you a styrofoam box or a "doggie bag" and pack up half of the entree as soon as they serve it.
What to do at home
To prevent second and third helpings, don't use serving dishes. Use individual plates instead. Leave any excess food in your refrigerator so you would be forced to heat it before eating. The slightest inconvenience will serve to slow you down.
What to do while watching TV
When we are in front of the TV, our attention is on the program and as a result, we feed our faces like hypnotized zombies with no regard for how much we are eating. To combat this, plan the amount you want to eat and put it in a bowl. DO NOT eat directly out of the bag because you will continue to eat while you are distraced by the program you're watching.
Snack before dinner
Remember when we were kids and Mom told us not to snack or "you'll spoil your dinner"? Well my friend, its time to start spoiling. A healthy snack, especially a fibrous one, like an apple or a small salad, will help fill your stomach and keep you from overeating.
Unpack large packages
The the bigger the box or bag, the more that you're going to eat at one sitting. Instead, repack the food in smaller baggies or tupperware.
Lead us not into temptation
People tend to eat what's available and if its bad for them, guess what? So toss out that candy dish and get a fruit bowl. Get the cakes, cookies, ice cream and chips out of your house. If they aren't there, you can't eat them. If you go to "big box" stores, unpack what you need and store the rest in your garage or a place thats not readily accessible.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Have you noticed that in recent years, when you eat out a restaurant, that the portion sizes have become really large? This trend has spread to the grocery stores where I've noticed that a fresh muffin in the bakery department can more accurately be described as MUFFINZILLA! An individual bag of pretzels can easily feed two people. This practice is by design. When offered larger portions, people except the offer. This means excessive calorie consumption which in turn leads to excessive weight gain. It's time to dispense some good advice on portion control.
What to do when eating out
Restaurants often serve enough food for two people on a plate for one person. An easy solution for this is to get an extra plate and split it with a friend. Another solution is to get your server to bring you a styrofoam box or a "doggie bag" and pack up half of the entree as soon as they serve it.
What to do at home
To prevent second and third helpings, don't use serving dishes. Use individual plates instead. Leave any excess food in your refrigerator so you would be forced to heat it before eating. The slightest inconvenience will serve to slow you down.
What to do while watching TV
When we are in front of the TV, our attention is on the program and as a result, we feed our faces like hypnotized zombies with no regard for how much we are eating. To combat this, plan the amount you want to eat and put it in a bowl. DO NOT eat directly out of the bag because you will continue to eat while you are distraced by the program you're watching.
Snack before dinner
Remember when we were kids and Mom told us not to snack or "you'll spoil your dinner"? Well my friend, its time to start spoiling. A healthy snack, especially a fibrous one, like an apple or a small salad, will help fill your stomach and keep you from overeating.
Unpack large packages
The the bigger the box or bag, the more that you're going to eat at one sitting. Instead, repack the food in smaller baggies or tupperware.
Lead us not into temptation
People tend to eat what's available and if its bad for them, guess what? So toss out that candy dish and get a fruit bowl. Get the cakes, cookies, ice cream and chips out of your house. If they aren't there, you can't eat them. If you go to "big box" stores, unpack what you need and store the rest in your garage or a place thats not readily accessible.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Friday, June 17, 2011
Using a Suspension Trainer for Circuit Workout Routines
Have You Heard of Suspension Training?
I started using a suspension trainer about a year ago as a part of my bodyweight circuit workout routine. Ever since then I've been hooked. It is fast, easy,fun, convenient, and challenging.
What is it?
A suspension trainer is a rig composed of nylon straps and two handles that can be hanged from a fixed object. The device uses your own bodyweight to provide resistence. Since the straps are unstable the extra effort needed to stabilize the device to develop strength and flexibility. Since the feet are usually anchored at a fixed point, the core is engaged in every exercise, making this device an excellent to increase core strength. There are many advantages to using a suspension trainer over dumbells or just plain old bodyweight without equipment. Here are some of them:
Shorter workouts: Since your feet serve as the anchor to your body in every exercise, your core and legs are engaged during every exercise, making each exercise, a total body exercise. The more muscles engaged, the less time it takes to get a total body workout. The number of exercises that can be performed is endless. You can perfofm chest presses, chest flyes, fows, curls, reverse curls, concentration curls, upright rows, tricep pushdowns, lat streches, and the list goes on and on. There is no extra equipment needed, just you and the rig.
You can take it anywhere: A suspension trainer is incredibly portable. It weighs about 1-2 pounds and hardly takes up any room in a bag. The straps are made to attach to just about anything such as a tree, a swing set or in a closed door. There is no need for any demo videos are exercise manuals. Even the simple push up or bicep curl will engage your whole body. I take my vacation at the beach on Marine Corps Base Camp Pendleton, CA. A state of the art gym is 400 yards from my cottage and I can use it for free. Do I go there? No! I workout outside at a gazebo.
Adaptable: Suspension trainers are used by both world class athletes and novices, with fantastic results. All the user has to do is adjust the angle of their body by moving their feet farther from or closer to the attachment point. Yhis is really great for novice exercises because they can gradually add resistance instantly as they get stronger without changing dumbbells, place or moving a metal pin. Also, you can squeeze out that extra rep when you are about to hit failure with just a slight adjustment of your feet to make thing easier.
Here's a money saving tip.
The best selling suspension trainer currently sells for $120-$180. You can spend that much or spen $10-$20 minutes and make your own. I use a device I made with 3 dog leashes from the grocery store, a "Quick Link" from the local hardware store, and 2 pieces of PVC pipe for handles. The link is weight tested to 800 pounds. There are plenty of "Do It Yourself" videos on the internet to show you how.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
I started using a suspension trainer about a year ago as a part of my bodyweight circuit workout routine. Ever since then I've been hooked. It is fast, easy,fun, convenient, and challenging.
What is it?
A suspension trainer is a rig composed of nylon straps and two handles that can be hanged from a fixed object. The device uses your own bodyweight to provide resistence. Since the straps are unstable the extra effort needed to stabilize the device to develop strength and flexibility. Since the feet are usually anchored at a fixed point, the core is engaged in every exercise, making this device an excellent to increase core strength. There are many advantages to using a suspension trainer over dumbells or just plain old bodyweight without equipment. Here are some of them:
Shorter workouts: Since your feet serve as the anchor to your body in every exercise, your core and legs are engaged during every exercise, making each exercise, a total body exercise. The more muscles engaged, the less time it takes to get a total body workout. The number of exercises that can be performed is endless. You can perfofm chest presses, chest flyes, fows, curls, reverse curls, concentration curls, upright rows, tricep pushdowns, lat streches, and the list goes on and on. There is no extra equipment needed, just you and the rig.
You can take it anywhere: A suspension trainer is incredibly portable. It weighs about 1-2 pounds and hardly takes up any room in a bag. The straps are made to attach to just about anything such as a tree, a swing set or in a closed door. There is no need for any demo videos are exercise manuals. Even the simple push up or bicep curl will engage your whole body. I take my vacation at the beach on Marine Corps Base Camp Pendleton, CA. A state of the art gym is 400 yards from my cottage and I can use it for free. Do I go there? No! I workout outside at a gazebo.
Adaptable: Suspension trainers are used by both world class athletes and novices, with fantastic results. All the user has to do is adjust the angle of their body by moving their feet farther from or closer to the attachment point. Yhis is really great for novice exercises because they can gradually add resistance instantly as they get stronger without changing dumbbells, place or moving a metal pin. Also, you can squeeze out that extra rep when you are about to hit failure with just a slight adjustment of your feet to make thing easier.
Here's a money saving tip.
The best selling suspension trainer currently sells for $120-$180. You can spend that much or spen $10-$20 minutes and make your own. I use a device I made with 3 dog leashes from the grocery store, a "Quick Link" from the local hardware store, and 2 pieces of PVC pipe for handles. The link is weight tested to 800 pounds. There are plenty of "Do It Yourself" videos on the internet to show you how.
Get Your Free Workout Routine for fast weight loss at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Thursday, June 16, 2011
Why a Circuit Workout Routine is Better Than Cardio
Circuit workout routines are a fantastic way to keep your workout routines lively while inducing fast weight loss. Since you have to move to exercises rapidly in sequence, your mind is on what exercise is next and how many reps do I do?
Not only does circuit training burn 30 per cent more calories than weight lifting, eliminating rest time gives you all the benefits of cardio without the dangers of overuse injuries.
With circuit training you can burn fat and build muscle simultaneously.
How to Perform a Circuit
A circuit workout routine is simply a series of of resistance and cardio exercises, with or without weights (usually dumbbells). The exercises are performed with 30 seconds to no rest period between exercises. When I use them for myself and when I condition my high school soccer players, there is no rest to maximize the cardio effect.
Designing the Right Workout Routine
Now it's time for you to design your own workout routine. This will depend on several things. Do you have a specific weight loss goal? Are you looking to develop a specific body type? Are you training for a particular sport. I will give you a few examples. I am a soccer player and coach so I have a lot of lunges, kicks, step ups, and burpees in my circuits be cause I want leg strength for myself and my players. I also want them to able to leave their feet. If you are looking for extra upper body strength you may want to include chest presses and overhead presses with dumbbells, as well as some pullups and dips. If you want a nice slim athletic build, you may want to go with a bodyweight circuit without weights.
Anyway you slice it, circuit training, with or without weights, with minimum or no weights is ideal for fast weight loss and building muscle. Here's a circuit to get you started.
Bodyweight Rows X 25 reps
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps
Grasshoppers x 25 reps total
Dips x 25 reps
Perform 2 rounds
Get Your Free Workout Routine at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Not only does circuit training burn 30 per cent more calories than weight lifting, eliminating rest time gives you all the benefits of cardio without the dangers of overuse injuries.
With circuit training you can burn fat and build muscle simultaneously.
How to Perform a Circuit
A circuit workout routine is simply a series of of resistance and cardio exercises, with or without weights (usually dumbbells). The exercises are performed with 30 seconds to no rest period between exercises. When I use them for myself and when I condition my high school soccer players, there is no rest to maximize the cardio effect.
Designing the Right Workout Routine
Now it's time for you to design your own workout routine. This will depend on several things. Do you have a specific weight loss goal? Are you looking to develop a specific body type? Are you training for a particular sport. I will give you a few examples. I am a soccer player and coach so I have a lot of lunges, kicks, step ups, and burpees in my circuits be cause I want leg strength for myself and my players. I also want them to able to leave their feet. If you are looking for extra upper body strength you may want to include chest presses and overhead presses with dumbbells, as well as some pullups and dips. If you want a nice slim athletic build, you may want to go with a bodyweight circuit without weights.
Anyway you slice it, circuit training, with or without weights, with minimum or no weights is ideal for fast weight loss and building muscle. Here's a circuit to get you started.
Bodyweight Rows X 25 reps
Squats x 25 reps
Push Ups x 25 reps
Step Jumps x 25 reps
Grasshoppers x 25 reps total
Dips x 25 reps
Perform 2 rounds
Get Your Free Workout Routine at http://turbulencetraining4u.com/
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
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Friday, June 10, 2011
A Beginners Guide to Interval Workout Routines
Introduction
Any person can benefit from interval training, and the benefits are many. Among them are improved overall fitness and strength, as well as increased speed and endurance. But be warned, it is not for the frail. You need to prepare yourself physically because a 15 minute interval session is more demanding than a 3 mile run. If you are new to exercise or have been sedentary for a number of years, you should consult your doctor before you embark on this demanding workout routine.
How fast should I go?An important component of interval training is intensity. Often beginners don't exercise hard enough to maximize the benefits because it feels uncomfortable. An easy way to gage this is a 1-10 scale. A 1 would be sitting on your couch in your living room watching a movie. A 5 would be a slow jog and a 10 would be running from a 600 pound gorilla wielding a machete.
Often, high intensity interval training (HIIT) workout routines want you to exercise at a 9 or 10, but if you are a beginner or have done nothing but ride a desk for the last decade, breaking into an all out sprint might cause quite a shock to your system. Try to keep it around an 8-8.5 during your first few workouts, to let your body get accustomed to the speed.
Also keep in mind that a 10 for you is not a 10 for Usain Bolt or Jackie Joyner Kersey, both Olympic athletes. Going all out for you may mean walking as fast as you can for 30 seconds and then you are out of breath. Just go a little less than all out and that should be about an 8.5.
There is a difference between the strain of exerting yourself and the pain of injury. Many novice exercisers have a hard time distinguishing between the two. You will get used to the feeling of being out of breath and you will learn to tell the difference.
There is a difference between the strain of exerting yourself and the pain of injury. Many novice exercisers have a hard time distinguishing between the two. You will get used to the feeling of being out of breath and you will learn to tell the difference.
It's only 15 minutes!
O.K., here's the warning again. When you do HIIT it will be uncomfortable! It is supposed to be that way. If you are a beginner, 15 minutes is going to feel like a couple hours. Trust your timer. It is only 15 minutes. Though you may feel your timer is broken, it isn’t.
Where to start?
When you are starting your first HIIT workout routine, you should start with about 6 sets of exercise periods of about 30 seconds, followed by rest periods of about a minute. As the weeks go on, your objective is to decrease your rest time while maintaining your intensity during the exercise period, and increasing the number of sets to 8.
Is warming up really necessary?
YES! IT IS! Unless you want to pull something, tear something, be really sore, or want your heart pounding out of your chest, you need to jog for about 5 minutes and do some light stretching. Likewise, you need to do the same thing to cool down after your workout to keep yourself from getting sore and to keep your heart from coming to a screeching halt after you finish. I'm exaggerating a little, but you need cool down for your own good.
Get your Free Workout Routine at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Wednesday, June 8, 2011
Is Circuit Training The Best Workout Routine to Lose Body Fat?
Introduction
If you asked the average person what is the best way to lose fat is to go on a diet but this is hardly the best way to burn fat. The first thing that a person should do is to have a good assessment of your health, the seek to raise your metabolism. In fact, its much more simple than people think. Their is no need to lift heavy weights, or any weights at all. You do not have to endure hours of cardio a week but you do have to be willing to spend 40 minutes, 3 times per week, or 20 minutes, 6 days per week.
Exercise Alternatives
There are many alternatives when it comes to exercise. Taking a brisk walk or going for a swim are easy ways to burn fat and increase muscle tone. However, steady state cardio is definitely the long way to fat loss. There is also the problem of overuse injuries resulting from repetitive motion, typical of steady state cardio. Circuit training (with or without weights) is a much more efficient workout routine to lose weight and increase muscle mass rapidly. One reason that it is so much more efficient than steady state cardio is that circuit training even allows you to lose weight when you are asleep!
How To Design Your Workout
Another reason that circuit training is so easy to execute is that the exercises are so simple. You did most of them in gym class when you were a kid. Other exercises are simply variations of exercises that you already know. Squats, jumps, pull ups, push ups, dips, step ups and lunges are all excellent exercises to use in circuit training. If you want to use weights, rows, curls, chest presses, and squats are excellent exercises as well. Make sure that the duration of each exercise is no greater than 30 seconds and that you don’t do two upper body or two lower body exercises in a row. Your session should include 5 -10 exercises and the total number of sets should be between 21-30. In about a week you will see that this is a very effective method to lose fat.
Nutrition To Accelerate Your Metabolism
Once you have been at it for a few weeks, your metabolism will be burning calories much more rapidly than before. You will find that you will be burning fat as well as calories. To assist in speeding up your metabolism, you need to adopt a nutrition plan rich in fruits, vegetables and whole grains, with a portion of protein. 3 small meals a day with 3 snacks at about 3 hour intervals will assist in speeding up your metabolism.
Conclusion
Your new nutrition regimen along with circuit training should result in a rather rapid weight and fat loss results to keep you motivated. Make sure you continue to change your circuits by altering exercises, their order, and their duration so your body can not adapt. In this way you will continue to drop fat until you reach your goal.
Get your Free Workout Routine at http://turbulencetraining4u.com
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Friday, June 3, 2011
Chin Ups vs Bicep Curls
Introduction
There are so many reasons that I believe that chin ups are not only superior to dumbbell and barbell curls, but are the best exercise for biceps. First of all, chin ups provide for a much larger range of motion than do curls. When you do curls, all that is requires is that you raise a dumbbell or a barbell to my chin whereas in chin ups, you have to raise your entire body weight up to a bar. Think about this logically. I will use myself as an example. What is more difficult for me dumbbell curls with 50-60 pounds, barbell curls with 120 pounds, or chinning my entire 182 ponds of weight?
Chin Ups Are Cheaper
Another reason to choose chin ups over curls is expense. A portable chin up bar, that you can put in a doorway. Heck! I do my pull ups from the rafters in my garage during my bodyweight circuit routine! As you improve you may want to make your pull ups more difficult. All you have to do is throw some books in a backpack, put it on, and then do your chin ups.
Chin Ups Activate More Muscle Groups
Here's one more plus. Unlike bicep curls which are limited to workoing the biceps, chin ups activate the muscles of the forearms, shoulders, lats and mid-back, all in one exercise. By performing compound exercises like this one, you will have greater upper body strength and more size. And here's one more advantage; the more muscles you use in an exercise, the more calories you use and the more fat you burn! To get the most out of this exercise, raise your body explosively and lower it slowly. If you want to get in a few extra repetitions, you can "cheat" by jumping up to the bar. This method is also good for beginners who lack the body strength to chin themselves.
Conclusion
Chin ups aren't for the faint of heart (or arms). Beginners will find them difficult. How do I know this? Next time you are in a gym, see how many people you see doing chin ups. Most beginners haed straight to the curl bars or dumbells. You may not be able to perform a single repetition. Ask one someone to assist you by lifting your legs, or use the "jump" method from the paragraph above. Then try to increse the number of repetitions each week while using them in your bodyweight circuit routine.
Get your Free Workout Routine at http://turbulencetraining4u.com.
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest , CA
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Thursday, June 2, 2011
Exercises to Fire up Your Thighs and Glutes
Bodyweight circuits, are weight free workout routines that provide an excellent way to burn fat One of the important characteristics is to use exercises that activate large and multiple muscle group. The quad-glute combination constitutes the largest group of muscles in your body. The beauty of bodyweight exercise is that we seek to work muscle groups in combination for both functional strength ad increased heart rate for maximum fat loss. The exercises that follows are excellent leg exercises choices for your weight free workout routines.
Bodyweight Squat
This exercise is the lower body push up. It activates almost every muscle between your waist and your toes;
1. Stand up as straight as possible with your feet approximately shoulder width apart.
2. While keeping your back straight, lower your torso as low as is comfortable then raise your body back up until you are back at the standing position.
3. If you have knee problems, you should take care that you don't go down too far. A good guideline for those with knee difficulties is not to let your knees extend beyond your toes.
Split
1. Start standing up straight. Step forward as if you are doing a forward lunge.
2. From the lunge position, jump up high enough to switch the positions with your feet such that when you land, you are in the lunge position again with the opposite forward.
3. Repeat until you reach the desired number of repetitions.
4. Just as with the squat, if you have knee difficulty, gradually work into this exercise, testing how low you can squat, and your knees are comfortable with the impact.
Bodyweight Jump Squat
This is an excellent plyometric exercise. It is great, sport specific exercise in sports that demand a vertical leap like basketball, or in my case, as a soccer strength coach.
1. Lower your torso as low as is comfortable with your hands down at your sides.
2. As soon as you reach the bottom,explode into the air as high as you can, reaching for the sky.
3. When you land, return to the starting position.
Wall Squat
1. Stand with your back against against a wall with your feet approximately shoulder width apart.
2. With your back against the wall, lower your body by bending your knees until your legs are approximately at a 90 degree angle.
3. Hold the 90 degree position for the specified time, usually 30-60 seconds.
Now that we have the exercises down, we are ready to use them in a bodyweight circuit. Not only will you gain leg strength, the large muscle groups used in these exercises will send your heart rate through the roof, speeding up your fat burning engine.
Jumping Jacks 60
Bodyweight Squat 20
Hindu Push ups 15
Wall Squat 30 sec
Spiderman push ups 15
Bodyweight Jump Squat 20
Pull ups 5-10
Split Squat Jump 10 per leg
Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
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