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.
Showing posts with label weight loss programs. Show all posts
Showing posts with label weight loss programs. Show all posts
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.
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