Posts Tagged ‘weight loss’

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Statistics say that losing weight and staying fit and healthy always make it to the Top 10 New Year’s Resolution list that people make. However, statistics also say that most people do not adhere to their resolution, or if they do, they find it hard to sustain it for the whole year! You may have been one of those who made this resolution once or twice before but can’t seem to keep it up for the rest of the year.

Setting a goal is good. But goals will only be good on paper unless we take the next steps to do them. How many people do you think know what to do next after writing their new year’s resolution? How can you make sure that you stick to your goal to lose weight, stay healthy, and get fit?

Read “Make your New Year’s Resolution WORK.

Direction.
After you set your goal for this year to lose weight, stay healthy, and get fit, the next thing that you should do is to get DIRECTION. You don’t just plan to go to a place without looking at the map to know the best route to your destination. The same goes with the goal to lose weight and stay healthy.

Having a training program is the key to get the direction you need to lose weight and stay healthy. With a good training program, you are sure to get the most out of your workouts and that you are not wasting your time.

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Measurement.
When you have the proper direction, the next thing you should do is to MEASURE. Your goals should be attainable and measurable. How much weight do you want to lose? Or to better paraphrase the question, how much weight can you lose in a healthy way? On average, it is safe to lose 1.5 to 2 lbs a week with regular exercise that includes strength training and cardio workouts.

Honestly though, weight is only a vague measurement of how fit or healthy you are. Your body weight can be affected by water, muscle mass, bone density, and much more! At 6’2″ Hugh Jackman was 198 lbs when he bulked up for the movie Wolverine. His BMI would be considered ‘overweight’ based on standard values.

What matters more is your body circumference or girth measurement. It is a better indicator for losing subcutaneous fat – the stubborn fat under your skin – than stepping on the weighing scale. When you determine which ones to measure, then you can easily track your progress and know how to keep improving in your training.

Commitment.
Lastly, you need COMMITMENT. This may sound cliche, but again goals are only good on paper unless you commit to doing them. I started to work as a Personal Trainer in a gym in the first quarter of the year.

Many of my clients who I trained signed up for Personal Training thinking that it will help them commit to pursuing their fitness goal. They got the best training program specific to their goals and needs, and I helped them determine how to measure attainable results. But only the committed clients stayed for the rest of the year.  Some were always caught up with their work schedule or other errands always seem to get in the way of training. A few realised after a couple of sessions that they were not ready to commit and sacrifice time and energy.

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If you want change to happen, you have to commit everything it takes to get the change you want. In my experience in personal training, there are people who pay big money to the gym for one on one personal training and expect that it will make them commit to their goal. It’s a big mistake and a waste of money.

As a personal trainer I can give you direction; I can motivate you towards your goal; and I can challenge you to push yourself more. What I cannot do is to make you commit to show up every training day and to give your 100% every time.

If you are serious about your fitness goal to lose weight, get healthy, and stay fit, then you just need to motivate yourself to follow these three next steps after writing your goal. Find the direction you need so that you don’t feel lost when you train and so that each training day would be worth it. Get an accurate measurement of your goal and reach for specific, attainable results to keep you motivated. Keep in mind that your goal requires long-term commitment. Don’t be overwhelmed but simply take small steps to develop habits that will help you reach your goal.

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Do you think you can commit to your fitness goal to lose weight, get healthy and stay fit? I can help give you direction and support that you need to be successful in your goal. Send me a direct message or check out the SERVICES page.

Talk to you soon!

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TRX RIP Training
What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainer that works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your core and burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

Shop TRX Training Bundle Now!

Can I use the TRX suspension trainer?
TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

Get your TRX suspension training system now! Click the photo link below:




Become a TRX Trainer


Fitness Blender is one of my go-to resources for conditioning exercises and workouts. Most of the exercises are done in a circuit format and uses minimal to no equipment. Body weight exercises are emphasized since fitness blender is designed for people who want to continue working out on their own without needing to go to a gym.

Read about what an HIIT is.

Like any other exercise or intense physical activity, make sure that you are medically cleared for a heavy workout. HIIT is designed for those with a baseline level of fitness in terms of endurance, strength, coordination, and balance. The pace of the workout is fast and the exercises are continuous. If you are not sure about your fitness level, you can watch the video first and try the workout for 1 set at a slower pace. Rest whenever you need to.

Warm up for 5 to 10 minutes before doing the exercise routine and cool down properly after the workout. This video shows a 10 minute High Intensity Interval Training workout that will surely burn calories in less time. The pattern of this HIIT is 20 seconds continuous work to 10 seconds of active rest (20 seconds ON, 10 seconds OFF) done for 2 straight rounds per exercise. You will be doing only two exercises: Sidewinder Mountain Climbers and Toe Touch Jacks.

Watch the video below:


Beachbody.com

carbsCarbohydrates are one of the three major macronutrients that the body needs for proper functioning. It is the body’s main fuel not just to move those muscles, but most importantly to keep your brain working. Many fad diets promote carbohydrate depletion and carbohydrate fasting, which is contradictory to the essential purpose of this macronutrient. It is important to understand what the uses of carbohydrates in the body are and how the body utilizes carbohydrates to maximize this efficient fuel source.

How does the body use Carbohydrates?
The body uses carbohydrates for various and important functions. Primarily, carbohydrates are important for brain functioning. The brain exclusively uses the blood sugar glucose – the type of carbohydrate found inside the body – for its normal functioning, and the body does well to balance blood sugar levels to keep the brain fueled. Carbohydrates are also used by skeletal muscles for contraction and by smooth muscles of internal organs. The body mainly uses carbohydrates for high intensity exercises. Without carbohydrates to fuel movement, the body will look for other sources of energy which is usually protein converted into glucose. The body breaks down protein in the liver to produce the needed fuel if you do not have enough carbohydrates in your diet. Sufficient carbohydrate supply keeps the liver from using protein as an energy source so that protein can be used for more important functions in tissue growth, maintenance, and repair.  Last but not the least, carbohydrates are the key to fat oxidation in the Krebs cycle. The body needs energy from carbohydrates to start up its engine that burns fat for fuel. This means that the body cannot burn fat if you deprive yourself of carbohydrates.

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What are the types of Cabohydrates?
With regards to Carbohydrate consumption, it is the structure of these chemical compounds that determine how the body uses it. Understanding the types of Carbohydrates is important to know which ones are needed for quick recovery, maintain balanced energy in the body during competition, or which ones are best for general health.

Carbohydrates can simply be divided into two:

1.) Simple Carbohydrates (Monosaccharides and Disaccharides)
It is the chemical structure of Carbohydrates that dictates how it is absorbed by the body. Glucose is a monosaccharide that is used by human cells and can be easily absorbed by the body from your diet, broken down from more complex types, or produced by the liver through the process called gluconeogenesis. Other monosaccharides are fructose and galactose.
Oligosaccharides are composed of 2 to 10 monosaccharides that are bonded together. Examples of oligosaccharides are table sugars or sucrose, maltose, and lactose. Sucrose can be abundantly found in processed food. Other oligosaccharides are milk sugars or lactose, and grain sugars or maltose.
Food sources for simple sugars are table sugars, corn syrup, fruits, malt igredients, honey, and other sweeteners.

2.) Complex Carbohydrates 
Complex carbohydrates are polysaccharides which means that its chemical component is compound consisting from 10 to thousands of monosaccharides. In practical application this simply means that generally, the body breaks down complex carbohydrates at a much slower pace than simple carbohydrates. Starch and fiber are sources for complex carbohydrates from plants and glycogen is from animals. Complex carbohydrates usually refer to starch which can be derived from eating bread, cereal, pasta peas and beans, potatoes, and pastries. Fiber is a non-starch and non-digestible complex carbohydrate that can be derived from eating food like leafy vegetables, fruit coverings, oats, brown rice, and wheat bran.

Eatig a high-fiber diet does not directly affect sports performance but it promotes general health and prevents chronic diseases.

When to consume Carbohydrates? Simple vs. Complex Carbohydrates

So when should you eat simple carbohydrates and when should you eat complex carbohydrates?

A good way to determine which kind of carbohydrate to eat is to know its Glycemic Index. Basically, the Glycemic Index (GI) of a food tells how fast the food source is processed and absorbed by the body. Sugars in most sports drink or soda have a high GI which means that the body absorbs them quickly. It was mentioned before that generally, complex carbohydrates are broken down at a much slower pace than simple carbohydrates, but it also depends on the GI of the food.

It is best to consume simple carbohydrates with high GI after a long or intense physical activity or when your energy is depleted from exercising. Simple carbohydrates can be easily absorbed by the body and replenish lost energy stores. Also for long-duration athletes like runners or marathoners, consuming high-glycemic carbohydrates is essential in maintaining their blood glucose level during their endurance events or training.

Complex carbohydrates with low GI are ideal to be eaten in between exercise or training sessions to promote energy storage. Note again that not all complex carbohydrates have low GI. Also, cooking or processing of food changes the chemical structure of carbohydrate sources. It is better to eat unprocessed carbohydrates to maximize its benefits.

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How much Carbs should I eat?
The daily requirements for each macronutrient depends on your age, gender, height, weight, and even physical activity. Generally, 45 to 65% of total daily calories should come from Carbohydrates. Athletes need to replace lost energy from training and they may require up to 70% of calories from carbohydrates in a day! Since carbohydrates are the main fuel for your brain and muscles you definitely need much of it every day even if you are not involved in any sport.

Unlike Protein and Fats, there are no minimum daily recommended allowance for Carbohydrates. This is because the body can generate fuel from other sources apart from Carbohydrates but remember that this may mean breaking down muscle protein and deprives your brain of energy. Generally, 180 to 300 grams of Carbohydrate is enough to fuel your day. If you take part in intense physical activities such as sports, you might need to consume up to 400 grams per day to replace lost fuel.

Carbohydrate Tips:

  • If there is such a thing as a nutritional secret, then that would be balance. Eat a balanced diet composed of simple and complex carbohydrates, fats, and proteins. These are macronutrients that your body needs for fuel, repair, and proper functioning.
  • Choose organic or unprocessed foods for your fuel source. Processing alters the chemical composition of food which not only lessens the health benefits of the food but sometimes may even cause other negative effects such as diabetes and heart disease.
  • Before and during high intensity activities, consume carbohydrates with high Glycemic Index to provide fuel for your work out.
  • In between exercise bouts, consume carbohydrates with low Glycemic Index to maintain your blood sugar and keep your body fueled for the next work outs.
  • If you are trying to lose weight, it is not wise to undergo carbohydrate depletion or fasting. Think about losing fat, and not merely losing weight – there is a big difference. Remember that your body needs carbohydrates to burn fat, and you burn fat through exercise. If you want to limit your carbohydrate consumption, consume at least 70 grams of carbohydrates per day to keep your brain fueled.
  • Talk to your nutritionist or dietitian for more understanding on carbohydrate consumption and what will work best for you.

strength training

Photo from Ace Fitness

A few weeks ago, I posted about how Circuit Training might be the exercise of choice for busy people who also want to train both their aerobic and anaerobic capacity. Circuit Training is also a good way to boost your metabolism which simply leads to more calories burnt compared to the usual resistance training.

To reap the full benefits of a High Intensity Interval Training workouts (which includes Circuit Training), the total volume should be high, which makes it a bit reserved for the elite athlete. However, the format of Circuit Training can be adapted for the novice exerciser and still gain most of the benefits that the workout can give.

If you are trying to start your healthy habit to exercise, or you are just looking for an easy alternative workout, here is a beginner’s Bodyweight Circuit Training workout that you can do with minimal or no equipment at all. I assume that you will ‘practice‘ exercising at home, so you only need improvised gym equipment that can easily be found in your house. The most that you need might be an exercise mat – if you don’t have one, you can use a big towel for exercises on the floor. Another good thing about this body weight circuit training is that you can do this while watching T.V. during commercial breaks!

10 Minute Trainer - Workout for the Busiest People

You can workout somewhere near your stairs and a wall (of course your house has a wall anywhere). For additional resistance, get two regular 500ml water bottles (filled with water or any liquid). Alternatively, you can use two equal-sized and equal-weighed books.

Remember to warm-up properly by doing slow head rotations, arm circles (forward and back), arm cross overs, alternating leg/foot reach while standing, lunges, and jumping jacks. (10 to 12 repetitions of each). Warm up is important to make sure that your body is ready for more work and so that your heart won’t get surprised by the stress from the exercises. If you are new to exercise, add a few more repetitions to warm-up for 5 to 10 minutes.

Read about how the body reacts to exercise stress and how your workouts should be programmed.

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If you’re warmed up and ready, here’s the body weight circuit workout that you can do at home:

Start by doing 12 repetitions or 12 counts for each exercise for your first set. If you feel 12 reps is too easy, you can do 15 to 20 reps for each exercise on your next sets.

 

  • Do Jumping Jacks for a metabolic start. Hold one water bottle for each hand and do moderate to fast jumping jacks.
  • Wall Squats. Lean with your back against the wall and squat down until your legs are bent to about 90 degrees. Hold the squat position for 12 slow counts. You can hold on to your water bottles for this one, but for additional intensity, you can alternate lifting your heels.

  • Stand from your squat position and do bicep curls using your books or water bottles. You can do it either one arm at a time or both arms at the same time.

    Crawl Leg Extension. Image from Webmd

    Crawl Leg Extension.
    Image from Webmd

  • Next, do alternating front and lateral arm raises with your water bottles. With both arms straight, lift them up sideways to shoulder level and bring them down, then lift both arms again to shoulder level but this time bring them in front of you, then bring them down. That counts as one repetition. Do 12 to 15 repetitions for bicep curls and arm raises.

 

    • Crawl Leg Extension. Go down to your hands and knees to do a crawl to work the back of your legs and your buttocks.  Do a minimum of 12 repetitions, one leg at a time. This exercise also works your core muscles – abdominal and back – if you maintain proper form while kicking by not letting your tummy or your chest sag.
    • Lie on your side to do Side-lying Leg Lifts.  Lying on one side with your shoulders on top of each other and the bottom arm supporting your head, align your spine by making a straight line from your bottom foot to your hips and to your shoulders and head. Lift the top leg up and slowly lower it down. Do a minimum of 12 repetitions for each leg.


Turbo Fire - Intense Cardio Conditioning

  • If you’re watching T.V., quickly run to the bottom of your stairs to do the Stair Climb with Overhead Raise. Yes, this includes an arm exercise so if you forgot your books or water bottles, go back and grab them! Holding on to your home equipment, reach both arms straight up and overhead, reaching towards the ceiling without arching your back. Keep your arms up as you do moderate to fast stair-climbing. Use your right foot first to step up, followed by your left foot, then use your right foot to step down, followed by your left. After a minimum of 12 steps, continue doing the exercise but this time starting with your left foot and followed by your right. Your core muscles are also challenged in this exercise as you keep your arms up and your spine stable throughout the exercise. This exercise is also great for your posture!
  • Catch your breath, then lie down on your back to do the Hip Bridge also known as the Glute bridge. As the name implies, this mainly works your glutes, but I included this exercise to this circuit for another purpose. If you have been sitting all day or haven’t been stretching regularly, then you might be having chronic low back pain. Low back pain sometimes arises from tightness on your hip flexors – the muscles opposite your low back (i.e., in front of you) which connects from your pelvis to your spine. The Hip Bridge alleviates the tightness by putting a good stretch on the hip flexors. Also, it challenges your core muscles to stabilize the position of the exercise. The photo below shows a good variation of this exercise by reaching your arms up – this adds some stretch to your upper back and shoulders. When you reach this position, lower your hips without touching the mat then push your hips up again to bridge position. Do this for a minimum of 12 repetitions.

    Image from rrstar.com

    Image from rrstar.com

  • Straighten your legs then roll over on your belly to do the Dry Swimming. This is a good Pilates exercise that you can add to your circuit to work out your back muscles and shoulders. Hold on to your water bottles and straighten both arms and legs. Make sure that you keep your abdominal muscles engaged by ‘sucking in‘ your belly button all throughout the exercise. Keep your gaze down on your mat as you reach both arms and legs up. And as the name implies, alternately lift and lower opposing arms and legs, as if you’re swimming on land. Count at least to 12 seconds for this exercise.
  • End the circuit with a nice Front Plank. If you’re starting and haven’t done a plank before, hold it for at least 15 to 20 seconds. If you think you’re an expert on this exercise, hold the plank for at least 30 seconds to 1 minute.
  • Rest and stretch by doing the prayer position, kneeling with your feet relaxed and your hips almost touching your heels. Curl your spine down and reach your arms straight and forward. Relax your shoulders every time you exhale on slow breaths for 15 counts.

 

That makes one set of 10 easy body weight exercises for your home circuit workout. Rest for at least 30 seconds to 1 minute (or wait for the next commercial) before doing another set. Try doing 3 sets of this routine to reap maximum results. You can do this 2 to 3 times a week for around 2 weeks, gradually increasing the intensity, then you will be ready for a more intense circuit.

 

Enjoy!


Beachbody.com

How people usually do Resistance/Weight Training:
The traditional method of resistance or ‘weight training‘ that people do in the gym is called ‘Station Training.‘ In this method, the exercises are arranged in such a way that you have to finish all the sets in one exercise first before proceeding to the next. This is good and reasonable because you can focus on developing one muscle group by doing a specific exercise. Below is an example of a traditional resistance training workout:

SHOP1. Leg exercise: Barbell Squats- 8 reps x 3 sets
2. Chest exercise: Bench Press- 8 reps x 3 sets
3. Arms: Biceps Curl- 8 reps x 3 sets
4. Triceps Extension- 8 reps x 3 sets
5. Lat Pull Down- 8 reps x 3 sets

What is Circuit Training?
Circuit Training is a method of doing exercises in sequence so that two or more sets of an exercise are not done in a row. It is another type of High Intensity Training that works both muscular strength and cardiovascular endurance. Instead of completing all of the sets of a specific exercise first before doing the next exercise, circuit training allows for continuous movement by doing consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an example of a circuit training:

1. Squats: 12 reps x 1 setWeight-Training-Women-Dumbbell-Circuit-Workout
2. Bench Press: 12 reps x 1 set
3. Biceps Curl: 12 reps x 1 set
4. Triceps Extension: 12 reps x 1 set
5. Lat Pull Down: 12 reps x 1 set
6. Squats: 12 reps x 1 set
7. Bench Press: 12 reps x 1 set
8. Biceps Curl: 12 reps x 1 set
9. Triceps Extension: 12 reps x 1 set
10. Lat Pull Down: 12 reps x 1 set

What are the advantages of Circuit Training over the traditional Station Training?
Compared to the traditional method of resistance training, Circuit Training allows for faster transition in between exercises. In the traditional resistance training method, rest periods are done for every set of every exercise. This is unfavorable if you are pressed for time in the gym. Circuit training also allows for greater energy system benefits because your body is working continuously as a different muscle group will be working while previously worked muscle groups will be ‘resting.’ Compared to traditional strength training, there is an improvement in cardiovascular capacity when doing circuit training and may lead to greater fat loss.

What are the disadvantages of Circuit Training?
Because exercises are done continuously one after another, the load should be lighter than usual to maintain quality and safety when doing the exercises. Also, even if it does improve cardiovascular capacity, it won’t beat endurance training with regards to benefits.

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Let’s get to the workout! How can I program my own circuit training at home?

Here are some tips on how to design a good Circuit Training workout:
1402213_orig1. Opposing muscle groups (agonist and antagonist) should be alternated between resting and exercising. For example, after doing bicep curls, your next exercise can be tricep extensions.
2. Upper body and Lower body exercises can also be alternated between resting and exercising. For example, after doing push ups, you can do squats after. This allows for the ‘push up muscles’ (pectoralis major and minor, latissimus dorsi, triceps, abdominals) to recover while you target different muscle groups and you’ll be able to perform push ups with proper form and technique at the next circuit set.
3. You can adjust the volume of training by doing a specific number of reps, or you do the most repetitions in a specific time duration. For example, you can either program your circuit to require 10 repetitions for every exercise, or you can set 30 seconds for each exercise and do the most number of repetitions as you can for each exercise.
4. In circuit training, your body will be working continuously, so putting heavy loads is not advisable. Lift lighter weights or do exercises that uses only your body weight.
5. If you are doing circuit training with weights, it is better to stick with the least number of equipment or station that you will use. For example, you can use free weights or just dumbbells for all exercises instead of going from one machine to another.
6. The original protocol for circuit training has 9 to 12 exercise stations. There is no ideal number but for a general program, it is important to keep in mind that you want to work all muscles at appropriate intensities during the whole exercise session. Personally, I recommend having at least 8 exercise stations which I think would be enough for all muscle groups to be worked on. Also, it is better to do exercises that work on muscle groups compared to doing single-joint exercises (bicep curls, tricep extension, lateral raises, etc).
7. If you are using light weights or just your body weight, you can do 15 to 20 repetitions per exercise. If you are adding additional load to each exercise, try doing less repetitions. Remember that quality and safety is still more important than the total volume of your exercise.
8. How long should you rest in between exercises in circuit training? If rest intervals are too long, it diminishes the effect of circuit training to overall cardiovascular capacity. To maximize the benefit of circuit training, rest for 30 seconds or less in between circuit sets. In between individual exercises, I recommend resting for 10 to 15 seconds max for time efficiency and maintain appropriate overall exercise intensity.
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Let’s really get on with the workout!

Here’s a sample Circuit Training workout using only bodyweight which means that you can do it at home, in your office and even in your hotel room if you are travelling.

1. Jumping Jacks- 15 repsJumping-Jacks-Shoulder-Press
2. Alternating Lunges- 15 reps
3. Push ups- 15 reps
4. Oblique crunches- 15 reps per side
5. Hip bridge- 15 reps
6. Bulgarian squats- 15 reps per leg
7. Single leg superman- 15 reps per leg
8. Pike to plank- 15 reps

Circuit Training is an efficient way to decrease body fat, improve VO2 max (respiratory capacity), and even minimize risk for diabetes. As people today have less and less time for the gym, exercise methods such as circuit training may be the best option for busier individuals.

If you think you have no time for exercise, then you can now exchange total exercise time (doing the traditional station method) for total exercise effort (High Intensity Circuit Training) and get the same, or even better, health and fitness benefits.

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If you are only starting your journey into fitness, check out this mini-circuit sequence called “April wings” for the arms.

For a more elaborate article about Circuit Training, check out this ACSM Health and Fitness journal: HIGH INTENSITY CIRCUIT TRAINING USING BODYWEIGHT- Maximum Results with Minimum Investment.

strength training

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Are you sure with what you’ve heard about Weight Loss?

Here are easy to understand points that debunks the most common weight loss myths; written by Adam Wilson
Freelance Fitness Writer at WatchFit (reposted with permission).

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Today I discuss the prevalent weight loss ideas practiced by gym goers that have less credibility than the existence of Big Foot or Godzilla.

theraband1. ‘Fat will make me fat’: If anything it is indeed the opposite. Good fats (mono and polyunsaturated fats) play a key role in regulating the metabolism of fats. So despite carrying more calories per gram they not only keep you feeling fuller for longer, but ‘stoke the metabolic furnace’ through inducing lypolysis (fat loss), and down regulating stress hormone cortisol.

2. ‘Skipping meals will help me to lose weight’: Severely depriving yourself of calories may initially lead to a great amount of weight loss; however will also catbolise (eat away/diminish) lean muscle tissue in the process. Eating away at muscle through severe calorific restriction will impair your body’s ability to burn calories, resulting in ‘yo yo’ weight gain.

Muscle loss, combined with a huge increase in gut hunger hormone ghrelin (essentially the body’s survival mechanism prevent you from starving to death), will completely sabotage weight loss goals. It;s important to consider that one needs a certain amount of calories to regulate the metabolism of calories, and muscle tissue increases metabolic rate, and insulin sensitivity.

weightloss

3. ‘I wont do weights, as I don’t want to get big, and will purely concentrate on excessive cardio to help me lose weight’: this ties in somewhat with the previous point above. Excessive cardio burns muscle, sabotaging our body’s regulator of metabolic expenditure. Weight training, in combination with some cardio, will yield far better weight loss efforts.

Weight training alone will not get you big. Heavy weight training, excessive calorific intake, eating three times your body weight in carbohydrates, being male, taking a crazy load of supplements and/or drugs; and having a lucky genetic advantage will culminate in you looking like a bodybuilder.

If it was that easy to get big every female and male gym goer would look like a bodybuilder, and every personal trainer would be out of business.

4. ‘I wont do Deadlifts or Squats as I want to lose weight, not get big’: This is a very short sighted approach that borders on lunacy. Neurologically demanding exercises (basically stuff that requires a great deal of musculature and is taxing on the central nervous system) leads to a greater secretion of growth hormone in response to tolerating and buffering waste product blood lactate, and thus leads to greater fat loss at rest. Opting for hard exercises as an alternative to the safe and shiny machines will send your metabolism into overdrive.

5. ‘I wont have protein after a workout, as I’m trying to lose weight and its extra calories’: Wrong, wrong, wrong, wrong. Post workout your body needs protein to facilitate recovery through cell tissue repair and lay down new protein fibers. The by product of being in a negative protein balance is that muscle fibers cant adequately repair and rebuild, thus impairing your ability to burn calories. Lean muscle burns calories.

Neglecting post workout protein essentially down regulates your primary facilitator (building new muscle) of calorific expenditure. After a workout your body will not store calories, but use it for repair as the body is in a super compensation effect to try and promote homeostasis.
SHOP

 

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