Circuit Training

Circuit training is summing up an entire body workout, using every muscle group in a duration of time to help burn calories effectively. Normally when doing this specific routine that is developed for burning calories, you run for 15-20 minutes to get your cardiovascular system up and running and to increase your heart rate. Avoiding injury or cramps is crucial as this is a fast paced workout routine; hard stretching of the muscles before getting your heart rate up is highly recommend for best results. Once your blood is swiftly moving, you want to do exercises targeting all your muscle groups and do 15 repetitions and 3 sets per exercise. The weight should be light and not heavy while doing this. The average time you should take after a set is one minute to minute and thirty seconds.

Focus on your arms, chest, back,legs during this. Also, when doing your back, your working out many muscles including the biceps; and chest also works out the triceps which happen to be 2/3 of your arm. While doing this, keep your intensity high and less rest while doing this; it will dramatically increase the results by making your body work harder and burning more calories (1 calorie= 1 energy). This training is the best way proven to burn off calories effectively. You should only have to do this 2-3 times a week, giving your muscles a chance to recover. You can also pick certain muscle groups, such as upper and lower abdominal muscles and do back to back days if your prefer going to the gym more often and single targeting certain muscle groups.

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Abdominal Core

The core is located in your midsection and appears as a thin sheet that holds your intestines inside; it lies under your 6-pack muscles and under your internal and external obliques. These abdominal muscles are the closest to your spine and are a tremendous muscle in supporting your body in general. By far one of the best exercises to work your core is called a plank. For this, you will get down on the floor using a mat if you choose. Basically you lie straight down like a plank(hence the name of the exercise)and your hands should be right underneath your face with your arms in a triangular position to where your hands meet directly under your head.

Now one HUGE technique that is unused in the ab industry is pulling your belly button upward and away from your waist band; you should undoubtedly feel this sensation as soon as you complete this.Then squeeze those lower pelvic muscles high. Hold this position for 30 seconds while squeezing your abdominal muscles. If you even want to attempt a more vigorous and strenuous ab variation to this; simply tilt your chin to face your toes and it will work those 6-pack muscles along with all those lower muscles.

Eventually you want your time to go from 30-45 seconds, then reach 45-1:00 as your abdominal strength increases. By doing these for around 5 weeks, you will see a phenomenal difference in the look and feel of the core muscles and definitely get serious results. To add more intensity to this and get a unbelievable sensation, try doing other core, oblique, or abdominal exercises back to back and take a minute rest to see best results.

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Pump Your Muscles

There is a very exhilarating and thrilling way to increase muscle gain, feel an unbelievable sensation, and to get your muscles all the blood they could ever desire to supply you the pumps you need for any type of workout. Whether it be biceps, chest, shoulders, or any other routine; this is guaranteed to give you the pumps to exceed phenomenal strength and gain muscle quick. Say your doing biceps and your going to start with a curling bar and want to do 6-8 reps and the heavy weight you want to do is 80 pounds; but to really get a pump start with 60 pounds and you will do something called Down Setting.

This is where you drop 15-30 pounds of weight after every first set of a new exercise. So now after you have done your 8 reps of 60 pounds, immediately go for 45 pounds and do 8, then 30 pounds, then end off with 20 pounds each with 8 repetitions. Now some of you may be asking why should you drop weight while trying to gain muscle that requires heavy weight?

Well when you Down Set an exercise you are pumping that muscle with insane amounts of blood that will give you the ability to do heavy weights with ease as you are getting larger pumps into your muscle. So after you have accomplished the Down Set, take 1-1:30 second rest before doing your second set. This set should be 70-80 pounds and you will be able to maintain proper form while managing to do 6-8 repetitions. Now rest and prepare for the final set of 6-8. This time you should go for around 60-90 pounds depending on how tired your muscles have become. But don't worry if you cant match your last set because as long as the weight is still in the 6-8 repetition range and is heavy for you.

You will gain strength and tear your muscle fibers to create larger bulges and grow your veins from all the blood you have put into your muscles from Down Setting. This will eventually cause your veins to pump more blood into your muscles and allowing you to dramatically increase weight as you continue Down Setting during your exercise routines.

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Workout As A Beginner

The first thing that you should do as a beginner is to weigh yourself, whether your goal is to burn calories or gain muscle. You need see where you are physically so if you have a goal you know where you started and can simply tell if you are gaining muscle or burning fat. A key is you do NOT want to lose 8-10 pounds a month if this is your specific goal because you begin tapping into your muscle tissue and that is not good. A good way to tell if your gaining muscle is your metabolism will increase and if you lose muscle, it will sincerely slow down. Don't get discouraged if you are gaining weight while starting at the gym; this is due to losing fat and building muscle at the same time.

Say you only lose 4 pounds of fat and gain 2 pounds of muscle, they scale will only show you the 2 pound difference. Your motivation should not come from the scale, but who you see in the mirror. Don't jump on the scale every day because you will get discouraged, but try every couple weeks to see your numbers fluctuate. Seeing your number go up and down will encourage you to go to the gym consistently. Stay focus and remember to keep your head high with your dedication, devotion and determination to accomplishing your goals. Everything worth having in life takes time and this is one of those times! Keeping this in mind, I promise you will see great results!

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Want Phenomenal Abs?

There are two huge factors that go into getting geat abs; those two things are a very structured and a precise meal plan because if you are unable to put the correct variables into your body, the output wont be what you are looking for (you are what you eat type of deal).The best thing for you to do is consult someone to figure out a meal plan that will work with you and will benefit you with what your trying to accomplish.Now heres the kicker...your intensity you put into your workouts. Let it sink in for a moment...People normally have the typical question of "My ab workouts are hardcore or super intense" something along those lines, and I simply ask "When do you do your ab workouts?" The normal reply is last after their initial workout. The normal reason is working the core isn't as "fun" as working your upper body; plus you have to workout your lower/upper abbs, and obliques which aren't as "fun" as a preacher curls or bench press.

So im going to assume you want the secret to obtaining those great abs? Well here it is:DO THEM FIRST!! The reason behind it is when you walk into that gym loaded with maximum energy, those muscles needed to be treated properly as if you were doing any other type of workout. You want to work in super sets, heavy sets, low sets, power sets; basically anything you do during the course of other workouts. The intensity needs to be the same regardless of doing your core compared to any other muscle group that you would be exhilarated and pumped for.

One huge mistake most people I notice at the gym (I'ts quite obvious at that) is people do not go the full range of motion and fail to workout properly on machines and do some sort of half range of motion.The serious strain your abdominal muscles receive comes from the full range of motion, even though it is tougher than doing it halfway; your results will be far superior (the best results come from the most physical straining exercises). And you will activate more muscles in your lower abdominals than you would not normally do in a half motion situp or crunch; with machine or not. A good note to take is doing it on a ball since it will arch your back for you and let you fully extend the abdominal muscles.

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Food For Your Body

NEVER EVER eat small rations of food to lose weight! Let me enlighten you on this; when you dont eat food, your body realizes its not getting fed as you normally would eat (saying you eat regular rations of food) and since your body is extremely intelligent, it will hold onto as much food when you feed it rather than burning it off. And it will then store it as excess fat because your body acknowledges it is starving and holds onto body fat to feed itself when you refuse to feed it. Also, eating small amounts of food could possibly lead to a eating disorder.

And the weight you think your losing as fat is actually muscle tissue that the body begins to devour it because your body will go into a "survival" mode and does everything it can rather than to die. The key for this not happening is to eat a small proportioned meals every couple of hours (2-3). Think about it like this, your body works like a fireplace; when you put large logs in the pit, it slowly burns and your left with large remains.

But when you throw in small pieces of wood every hour or so, they all burn up and nothings left. When your body breaks down food every couple of hours, you will burn more calories; since everything your body does, it requires the use of calories and breaking smaller meals over a couple of hours will increase this drastically.Then the body will not hold on to extra body fat because it knows you will feed it periodically.

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Food For Your Body

NEVER EVER eat small rations of food to lose weight! Let me enlighten you on this; when you dont eat food, your body realizes its not getting fed as you normally would eat (saying you eat regular rations of food) and since your body is extremely intelligent, it will hold onto as much food when you feed it rather than burning it off. And it will then store it as excess fat because your body acknowledges it is starving and holds onto body fat to feed itself when you refuse to feed it. Also, eating small amounts of food could possibly lead to a eating disorder.

And the weight you think your losing as fat is actually muscle tissue that the body begins to devour it because your body will go into a "survival" mode and does everything it can rather than to die. The key for this not happening is to eat a small proportioned meals every couple of hours (2-3). Think about it like this, your body works like a fireplace; when you put large logs in the pit, it slowly burns and your left with large remains.

But when you throw in small pieces of wood every hour or so, they all burn up and nothings left. When your body breaks down food every couple of hours, you will burn more calories; since everything your body does, it requires the use of calories and breaking smaller meals over a couple of hours will increase this drastically.Then the body will not hold on to extra body fat because it knows you will feed it periodically.

Read more...