Free Weight Training Programs – How To Find The Best Free Weight Training Programs

Article by Dave Vower

Those who like to have a stunning appearance and a healthy physique will be looking out for Free weight training programs. There will not be any people who do not like to have appealing body structure with reduced fat and good muscle masses in great proportions. The good physique and imposing body appearance makes the individual to stand out among the fellow people.

As all of us know men are very particular about body building. I am not denying the fact that there are many women who undergo body building exercises. But it is men, who are more interested in working out body building programs. Strong body with good muscles in chest, arms, thighs and legs are masculine symbols which gives a sexual appeal to the men to attract their female counterparts. A strong body is also an identification mark for good health. Hence it is highly essential to have good weight training programs.

I know most of us interested in Free weight training programs. Many free weight training programs are available from many sources. You have to spend little time and efforts to identify perfect free weight training programs which suits your physique and objectives. When we are in look out for Free weight training programs, you should understand one fact. The training program required for chest muscle building will be different for the training required for leg muscles. So depending up on your requirements and aim to achieve you should able to select the Free weight training programs.

Internet is the best source to locate Free weight training programs. There are many websites which offers excellent free weight training programs. You should very carefully go through each and every one of free weight training programs offered. If you practice the weight lifting perfectly, there is no doubt that you will be achieving the goal of great appearance.

Circuit Training Workouts

Circuit training, if done properly, is one of the best ways to get in great shape. But first before you jump into it, you need to know a little about the two training methods your circuit program will consist of. These two different types of training are Aerobic and Anaerobic conditioning.

Aerobic exercise is defined as activities performed at a low intensity, for a extended periods of time. A good duration for an effective aerobic workout should last anywhere between 20 to 45 minutes. Preferred methods of aerobic training are running and cycling for long distances. These are usually considered the most popular methods to burn calories and lose fat, but that doesn’t mean that they are the necessarily the best ones.

Anaerobic training is defined as activities performed where oxygen is used up more quickly than the body is able to replenish inside the working muscle. Anaerobic conditioning consists of muscles contracting at high intensities for short periods of time. Plyometrics, weight lifting, and sprinting are good examples of anaerobic workouts. Sports that execute high levels of anaerobic conditioning for example are football and boxing.

A widely popular misconception about Aerobic exercise is that it’s the best way to lose fat and burn off calories. Replacing fat with muscle is the most effective and fastest way to develop a ripped physique. Muscle naturally causes your metabolism to work at a higher rate throughout the day, causing you to burn fat and calories more rapidly. Aerobic conditioning can be an effective means to getting in shape, but it can restrict muscle growth. Doing just aerobic training is the long way to lose fat. Combining both anaerobic and aerobic training together into one workout regimen, is the best way to get in shape and build a ripped physique. This is done with Circuit Training.

Circuit training is where you perform a series of exercises in a row with no more then 30 seconds rest between each movement. Each exercise will mainly be core movements, which are better for building strength and muscle faster. Also, core exercises help you burn substantially more calories overall than isolated movements. A great benefit to circuit training is that, opposed to traditional weight training routines, that take any where from one to two hours to finish. Circuit training takes 20 to 45 minutes to finish, causing you to burn more calories in less amount of time. The high intensity of circuit training will juice up your metabolism even after you have completed your workout. What this means is that your body will continue to burn calories hours after you have finished your workout. This effect does not occur in low intensity aerobic exercises and weight lifting.

There are two different types of circuit training you can perform, either with calisthenics (body weight exercises), combined with plyometrics, or with weight lifting by working two opposing muscle groups at once.

Weight training incorporated with circuit training is one the most effective and fastest ways to build muscle and strength. Most people dont achieve their muscle building goals because their approach to weight training is wrong.Traditional lifting programs have you doing 3 to 5 sets with 5 to 12 reps for every exercise. Each set takes about 20-30 seconds to complete, after which you rest for about 2-5 minutes before doing the exercise again. This is ineffective when it comes to burning calories and losing fat, which should be one of your goals if you want muscle definition.

By working with weights you can focus a lot more on individul muscle groups, which can help you improve on any specific weak spots. One great benefit to circuit training with weights is that you will only be doing it three times a week. As opposed to more traditional weight training programs where you focus on one muscle group a day and only work it once or twice a week (ex. Chest-Monday, legs-Tuesday, back-Wednesday, etc). Instead, in this program you will working two opposing muscle groups on the same day.

For example, one day you would do chest and back and another day legs and shoulders. Your workouts will consist of six movements, three for chest, and three for back. If you haven’t lifted weights for awhile, your first three weeks you will be getting your muscles acclimated to the weights and the movements you will be performing. You should be performing 3 sets of each movement for 10 to 12 reps, not particulary heavy, but enough in which you ought to be struggling on the last rep. After 3 weeks you should start using additional weight and do and less reps to build even more muscle mass.

For those looking to gain muscle mass and increase strength, will perform the circuit training workout by increasing the resistance by adding pounds. You will perform five sets of 5 to 8 rep, and you should struggle with final few reps. You will combine each of the six movements. For example, you should do a set of bench press, after you wll do a set of pull-ups, weighted pull-ups preferably.

You will have about one minute rest between the two, which should be enough time to prepare you for the next movement. When you lift heavy you should take about 2 1/2 to 5 minute break in between sets, for the purpose having an adequate amount of time for your muscles to recover to execute the following reps. Your going for strength, not muscle failure, so you want to be as strong as possible for each rep. You will need a sufficient amount of rest for the muscle groups you are working in order to complete the desired amount of reps.

The problem with doing this is that you are not burning up a lot of calories. By taking extended breaks your heart rate slows down, therefore your goal to shred off fat and burn up calories becomes to difficult. You will probably not see any muscle definition from all your weight training that you’ve done. Thats why when you see those huge guys that bench 500 pounds, many don’t have much muscle tone, some even look obese. Your objective is to kill to birds with one stone.

By working two different opposing muscle groups together, you get a sufficient amount of rest for the muscles that your targeting to keep lifting heavy. You also get a effective calorie burning workout because your breaks are quick and you’re continuously working. For instance, when you end one exercise, like bench press, then move on to pull-ups right after, the time it will take you to finish your pull-ups gives you a adequate amount of rest time for your chest muscles

Below are some sample circuit training routines. Feel free to experiment with different exercise movements, but try to stick to primarily compound movements, the Biceps and Triceps exercises being an exception. These are the workout routines that correspond the muscle groups being worked. The order they are listed I believe to be the most optimal, but you can change them up as you see fit. You may also combine up the groups differently. For example, rather than performing chest and back together, and shoulders and legs, you can do chest/legs and back/shoulders. Just make certain that youre not pairing up muscle groups that indirectly work supporting muscle groups, like chest and shoulders or back and biceps.

Workout 1: Chest/Back

* Bench Press/ Weighted Pull-Ups
* Incline Press/ Bent-Over Rows
* Weighted Parallel Bar Dips/ Single-Arm Bent Over Rows

Workout 2: Legs/Shoulders

* Squats/ Military Press
* Deadlift/ Lateral Raises
* Straight Legged Deadlift/ Arnold Press

Workout 3: Biceps/Triceps

* Bicep Curl/ Close Grip Bench Press
* Concentration Curl/ Skull Crushers
* Open-Arm Curl/ Weight Bench Dips

For those lifting for muscle tone, I advise you do 8 to 10 reps, but you can continue performing 10 to 12 reps as you did the first 3 weeks if you prefer. For those wanting to increase strength and muscle mass you will complete 5 to 8 reps per exercise. Its essential you increase the weight you use. If you proceed with the exact amount of pounds, you will not see any development and you could not see any gains Adjust the pounds according to how challenging the weight feels. You should struggle with the final one or two reps.

Instead of going through one exercise movement then moving on to the next, you will go through all movements one right after another. Once you completed all six movements, youve completed one set. You will perform three sets all together.

Once you complete a set you will take a 2 to 5 minute break. If your reps are in the 8 to 12 range, I recommend resting for no longer then 2 to 3 minutes. If you are going for strength and doing fewer reps the longer your rest period should be. Youre going for strength not muscle failure, so you want to be as strong as possible on your next set. Also when youre switching between exercises you should take about 30 to 60 seconds to switch between movements. If you are lifting heavy, 45 to 60 seconds is good, but no more then a minute. Lifting light, you should take no longer then 30 seconds. The only rest time you should have between exercises is the amount of time it takes you to get to one exercise to the next. For example, its your chest and back day, your six movements are bench press, pull-ups, incline press, bent over rows, butterflies, and lat pull downs, you will perform all six of them consecutively without a break in between them. The only break time you should have in between exercises is the amount of time it takes you to get to the following workout. It should take no then 30 to 45 secs to adjust your weight accordingly and begin the subsequent exercise.

It’s good to know how much weight you will be using before you begin each set. To pick up the intensity of your workout to burn even more calories, try running from workout to workout.

If done right this workout should take you no more then 30 minutes to finish this workout. This is a very intense workout and 30 minutes is a sufficient amount of time for a great anaerobic and aerobic workout. You should be breathing hard and sweating a lot by the time youre done. If not, you need to work harder. Either try adding more weight to the exercises or try to make the duration of time it takes you to get to one workout to the next shorter. You can also shorten your rest time during your breaks. It would be even more beneficial if you finished up with abs or jogged for 10 to 20 minutes.

Below are some circuit training routines. Experiment with different exercises but try to stick with mostly compound exercises, in exception to the Triceps and Biceps routine. Complete the exercises in the order that they are listed.

Workout 1: Chest/Back

* Bench Press
* Wide Grip Pull-Ups
* Incline Dumbbell Press
* Bent-Over Rows
* Dumbbell Flys
* Seated Rows

Workout 2: Legs/Shoulders

* Military Press
* Leg Press
* Front Raises
* Lunges
* Lateral Raises

Workout 3: Biceps/Triceps

* Close-Grip Bench Press
* Bicep Curls
* Skull Crushers
* One-Arm Concentration Curl
* Dumbbell Kick Backs
* Open-Arm Curls

More Circuit Training Workouts Articles

Circuit Workouts ? An Explanation

“Circuit training” is a term frequently mentioned in gyms and on weight loss TV programs. And yet, few people really understand the point of a circuit workout. So what is circuit training really? And does it actually work?

Wikipedia states that circuit training combines simple resistance training with intense cardio exercises to increase weight loss, build muscle and heighten aerobic fitness. An exercise “circuit” involves a series of brief resistance sets targeting a specific muscle group using moderate weights. Each set offers a short burst of exercise for the designated muscle group, followed by another set designed for another group. If you are the kind of person who likes variety this may be the perfect workout for you. It tones your muscles and gives you a fantastic cardio workout at the same time.

So do circuit workouts really work? Cooper Clinic did a study in 1982, in which researchers considered the effects of a circuit workout practiced three times a week.

They divided their 77 participants into three groups. One of the groups did nothing at all, the second group did only resistance training, and the third group jogged between circuits. Not surprisingly, the sedentary group achieved no results. The weight-trained group improved their strength by 17% and their cardio fitness by 12%. The circuit-trained group that jogged between stations improved in their cardio fitness by 17% and in their strength by 22%. The results proved conclusively that circuit training can effectively improve both strength and endurance.

Still a little skeptical about circuit training workouts? Try this sample workout, courtesy of WebMD. You can do it in your living room:

Use 5lb weights at first, and then increase weight as your strength increases.

Complete each resistance exercise quickly and move on to the next circuit to keep your heart rate up:

Circuits:

1) 30s of squats, followed by 30s of riding a stationary bike, jogging on a treadmill, or jogging in place

2) 30s of lunges, followed by 30s of jogging or cycling

3) 30s of chest presses, followed by 30s of jogging or cycling

4) 30s of bent over rows on weight bench or table, followed by 30s of jogging or cycling

5) 30s of shoulder presses (with palms facing out, push your arms straight overhead), followed by 30s of jogging or cycling

Weight Training Programs

Article by Alex Shawn

Going to the gym and throwing some weights is just not enough, strong weight training programs are important in accomplishing the buildup of muscles to gain the weight goal.  It is important to have a training program that is customized to your specific weight loss needs to help you accomplish your specific goal.

Types of weight training programs

Weight training programs are of two types:  the off season and the Pre contest. These types of training are further broken down to what you are required to do in each program. They include techniques, reps, sets, and kind of foods you need to eat to achieve your goal.

Off season weight training programs

In this training program, you increase muscle mass so you have caloric surplus when lifting heavy weight to increase muscle size and density.

Off season diet: one should have plenty of protein, fats and carbohydrates. They should be paced evenly every 2 to 3 hours all through the day. Proteins have amino acids that help rebuild the cells that have been broken down and spilt during the training. Some of the good proteins are milk, eggs, chicken, fish and steak.Carbohydrates: they give one the energy required in the course of the weight training program to pump out as many reps with loads of energy. The complex carbohydrates are to be consumed all through the day in moderation. However, one has to be careful not to consume too much carbohydrate since the unused ones are stored as fats.Fats: their intake should be low; they yield 9 calories for each gram. It is not advisable to consume saturated fats of Tran’s fats, this applies to both weight training programs, and the monounsaturated fat and the polyunsaturated fat are a better option.Off season training: this type of training requires you to go heavy on the poundage and low on the reps, by doing this you breakdown the muscle then you rebuild with the foods you eat later. The workouts that you take should target the entire muscle, which include: – flat barbell bench press that targets the entire body.<div>Pre Contest weight training programs</div>

In this weight training program one is required to reduce the calories intake and include cardiovascular exercises along with your weight training.

Pre Contest Diet: it is important to note that it’s not the amount but the quality of calories that you consume in different foods that have different hormonal response in your body.Pre contest training: in this type of weight training programs there are reduced rest intervals, hence you will be burning fat and still maintaining your muscle mass. You will still have to lift as heavy as you can but the poundage of the weight will be less.<h3>Principles to consider when planning the weight training programs</h3>

Types of weight training exercises: there are two types of weight training programs: compound exercises and isolation exercises. In compound exercises, they use multiple group muscle groups while in isolation exercises they use one main muscle group when performed.

Intensity and progression of exercise: if there is high intensity weight training program there will be growth of muscle. But this increase must be done progressively to reduce the risk of injuries. If done gradually your muscle will grow gradually and thereby attaining your goal to build bigger body mass.

Resting: it is advisable that after muscle stimulation and eating well it’s good to have quality rest so as the recovery can take place. When one sleeps the systems channel resources and nutrients to affected areas.

Sets and repetitions: – they are indirectly linked to intensity of exercise. One can increase or decrease the training intensity by adjusting the number of sets and reps done in any exercises. They can also be increased over a period of time according to your training program in order to achieve your goal.

It has been known that if one is serious about losing weight or building muscle mass one will have to embrace the weight training programs, since by enhancing your metabolism does not do the trick. Moreover it has been discovered that all the fitness programs that allow cardio only exercises lead to being counterproductive.

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Cardiovascular and Circuit Training

Article by Brian Cliver

There are numerous benefits to incorporating a healthy cardiovascular related training routine. Many people’s workout regimen only involves a routine of lifting weights a few days a week. While weight training is necessary and extremely beneficial, ignoring cardiovascular training can affect your heart and general health. The term cardiovascular can be defined as the body’s ability and efficiency to get blood and oxygen to the muscles.

The amount of time spent on cardiovascular exercises will vary according to your specific goals. For an individual attempting to further their heart health, without specifically gaining or losing weight, a general guideline would be to perform cardio a minimum of 30 minutes a day, 3 days a week. Gaining and losing weight involves a different approach to doing cardio. If you are a hard gainer attempting to gain a desired amount of weight, you probably do not want to do a large amount of cardio. Incorporating light cardio work twice a week, for about 20 minutes a session, would never hurt anyone though. If you do wish to gain weight and incorporate a serious cardio routine, increase your calories consumed per day, or see our circuit training section.

Losing weight takes a different approach to cardio. In addition to eating below your maintenance calorie level, taking part in cardio 3-5 times per week, at about 20-40 minutes per session should be adequate for fat loss. For those who have never done any form of cardiovascular training, or are just out of shape, 3 times a week at 20 minutes per session would be a good starting point. For those in poor shape, low intensity cardio exercises such as walking should be done in the beginning stages. Those in decent cardiovascular shape could do exercises at a higher level of intensity. Fat loss remains the main reason people take part in cardiovascular training. However, this belief does not totally justify the true advantages of cardio since anyone can reap the benefits.

Finding your target heart rate is important for the length of time spent on each session and the intensity that you are completing the work. Finding your target heart rate can be explained in the link at the bottom of this page. The two types of exercises that involve mainly your cardiovascular system include aerobic and anaerobic exercises. Aerobic work is done where your body is using oxygen as fuel. Anaerobic work is done where your body does the work without oxygen as fuel. Both types of exercises are vital to a successful training regimen.Examples of aerobic exercises include: Walking, running, swimming, and cycling.Examples of anaerobic exercises include: Weightlifting, sprints, hill climbing, and jumping rope.

Circuit training is a type of interval training program which combines components of both strength training and cardiovascular training. It is often a set up of stations or ‘circuits’ which individuals will complete before moving onto the next. Within each circuit participants will perform exercises for a specific count or a specific time period before they venture to the next station. The goal of circuit training is to increase strength and agility at the same time as increasing fitness. Some studies have even found that circuit training is the most efficient way to enhance cardiovascular training and muscle endurance.

There are many advantages to opting to take part in a circuit training regimen as opposed to a weight training or cardiovascular routine in addition to combining the benefits of both into one schedule. Circuit training can easily be assembled to include a full body workout. A circuit training routine does not require expensive gym equipment, a gym membership, or any traveling to find facilities to fit your needs. The small groups that typically are a part of circuit training routines assist beginners by allowing them to more easily be paired with advanced and experienced people to learn the basics. Circuit training also allows for the routine to take place at any venue and can be customized for any person or athlete of any age, gender, or physical ability.The goal of circuit training is to force individuals to display their maximal physical effort at the same time of achieving your maximal target heart rate. You should not rest in between exercises. Each exercise should burn out the targeted muscle groups as well as increase your heart rate to fat and sugar burning zones. Lean muscle gains along with simultaneous fat losses are highly possible from adopting a circuit training program.

When constructing a circuit training routine you should remember to combine both strength and cardiovascular training elements. For instance your can assemble a circuit where stations involve exercise machines, hydraulic equipment, hand-held weights, elastic resistance, or calisthenics. In between each station you should force yourself with some type of aerobics such as jogging for 1 to 3 minutes between each circuit. Typically circuit training sessions last anywhere from 20 to 60 minutes with a variety of different sprinting, strength gaining, and jogging exercises intertwined. See some circuit training examples below to get an idea of how to construct your very own customized program. Good luck and happy training!

Fitness General

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Why Free Poker Training Videos Make It So Simple To Learn How To Win Poker Online And Where To Get One Now

Article by Jose Bolton

All the time I hear certain types of poker players from every flavor of the game, cash and free online poker, cash poker and casino live games and the tournament circuit banging away about what a good player they are, how they know the secrets of the game and how they’ve cracked the winning code, you’ll always fine one or more in online game chat or in the card room bar or at the table.Normally a year or thereabouts later they’ll have either wiped out their bankroll or quit trying to play in an effort to try to find a less difficult fast buck maker. Since you are here you are most likely not this type of player since you ,I assume, want to get far better!The main mistake the self styled “masters or poker” have is that they reckon that those few tips, tricks and “insider pro” secrets they read about are a one stop magic pill solution to winning poker all the time and that all those players who obsess aboutall that math stuff are doing it the hard way. If only it were that simple, well maybe not, if it were the game would not be what it is, the fact is that poker isn’t a standard model game that can have a standard model of play applied that will allow the player to win according to some formula or trickery, there are just to many game mechanic and human variables involved for that.the fact is that no one opponent plays the same. To win consistently you have to constantly keep track of the way standard games work and how current games are playing.A really good example of this is to think about the competition scene a decade back as opposed to the tournaments today. A decade back, when you stole more blinds than everybody else, you had been almost sure to win money.In the present game, players consistently raise and reraise. Because of this, it is important to settle back more and wait until these over competitive opponents hand their money to you.I strongly think the simplest way to understand poker should be to watch videos of the highest quality players playing the game you need to understand more about.To help you get going I’ve discovered a very good and also truly free poker training videos to get you going.When you are learning tournaments, there is no point in watching cash game videos. Also, you must take note of the manner excellent players play and behave.You mustn’t only try to emulate these players but also attempt to figure out an appropriate counter method to beat these great players.The most important thing in poker is to be flexible. Just because you had an excellent tactic to beat the games two years ago it doesn’t necessarily promise you will be able to defeat the games right now.If you continually think about and look at the action, you’ll have great results in your future. If you want to learn how to play poker and take your game to a higher level make a start by looking at the free poker training videos.Here is a “easy” secret you should utilize to get maximum value from your poker coaching videos.Begin by watching the recording, and every time the game comes around to the presenting pro, pause it and think of what you’d do in this situation.Examine your position, your chip stack, your opponents’ chip stacks, and anything else you can pick up on that might influence into your decision. Decide how you would play the hand and then unpause the video to find out what the coach does.Work with video in this manner and I guarantee you will learn a lot more than you’ll learn by just viewing the video passive. See the free poker training videos here.

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Cardiovascular and Circuit Training

Article by Brian Cliver

There are numerous benefits to incorporating a healthy cardiovascular related training routine. Many people’s workout regimen only involves a routine of lifting weights a few days a week. While weight training is necessary and extremely beneficial, ignoring cardiovascular training can affect your heart and general health. The term cardiovascular can be defined as the body’s ability and efficiency to get blood and oxygen to the muscles.

The amount of time spent on cardiovascular exercises will vary according to your specific goals. For an individual attempting to further their heart health, without specifically gaining or losing weight, a general guideline would be to perform cardio a minimum of 30 minutes a day, 3 days a week. Gaining and losing weight involves a different approach to doing cardio. If you are a hard gainer attempting to gain a desired amount of weight, you probably do not want to do a large amount of cardio. Incorporating light cardio work twice a week, for about 20 minutes a session, would never hurt anyone though. If you do wish to gain weight and incorporate a serious cardio routine, increase your calories consumed per day, or see our circuit training section.

Losing weight takes a different approach to cardio. In addition to eating below your maintenance calorie level, taking part in cardio 3-5 times per week, at about 20-40 minutes per session should be adequate for fat loss. For those who have never done any form of cardiovascular training, or are just out of shape, 3 times a week at 20 minutes per session would be a good starting point. For those in poor shape, low intensity cardio exercises such as walking should be done in the beginning stages. Those in decent cardiovascular shape could do exercises at a higher level of intensity. Fat loss remains the main reason people take part in cardiovascular training. However, this belief does not totally justify the true advantages of cardio since anyone can reap the benefits.

Finding your target heart rate is important for the length of time spent on each session and the intensity that you are completing the work. Finding your target heart rate can be explained in the link at the bottom of this page. The two types of exercises that involve mainly your cardiovascular system include aerobic and anaerobic exercises. Aerobic work is done where your body is using oxygen as fuel. Anaerobic work is done where your body does the work without oxygen as fuel. Both types of exercises are vital to a successful training regimen.Examples of aerobic exercises include: Walking, running, swimming, and cycling.Examples of anaerobic exercises include: Weightlifting, sprints, hill climbing, and jumping rope.

Circuit training is a type of interval training program which combines components of both strength training and cardiovascular training. It is often a set up of stations or ‘circuits’ which individuals will complete before moving onto the next. Within each circuit participants will perform exercises for a specific count or a specific time period before they venture to the next station. The goal of circuit training is to increase strength and agility at the same time as increasing fitness. Some studies have even found that circuit training is the most efficient way to enhance cardiovascular training and muscle endurance.

There are many advantages to opting to take part in a circuit training regimen as opposed to a weight training or cardiovascular routine in addition to combining the benefits of both into one schedule. Circuit training can easily be assembled to include a full body workout. A circuit training routine does not require expensive gym equipment, a gym membership, or any traveling to find facilities to fit your needs. The small groups that typically are a part of circuit training routines assist beginners by allowing them to more easily be paired with advanced and experienced people to learn the basics. Circuit training also allows for the routine to take place at any venue and can be customized for any person or athlete of any age, gender, or physical ability.The goal of circuit training is to force individuals to display their maximal physical effort at the same time of achieving your maximal target heart rate. You should not rest in between exercises. Each exercise should burn out the targeted muscle groups as well as increase your heart rate to fat and sugar burning zones. Lean muscle gains along with simultaneous fat losses are highly possible from adopting a circuit training program.

When constructing a circuit training routine you should remember to combine both strength and cardiovascular training elements. For instance your can assemble a circuit where stations involve exercise machines, hydraulic equipment, hand-held weights, elastic resistance, or calisthenics. In between each station you should force yourself with some type of aerobics such as jogging for 1 to 3 minutes between each circuit. Typically circuit training sessions last anywhere from 20 to 60 minutes with a variety of different sprinting, strength gaining, and jogging exercises intertwined. See some circuit training examples below to get an idea of how to construct your very own customized program. Good luck and happy training!

Fitness General

Circuit Training For Weight Loss

Article by Chris Guthrie

As I said in my last article, Workouts To Promote Rapid Weight Loss, circuit training is a very effective method for weight loss. In fact, it will probably get you in the best shape of your life as it will also get and keep you fit and nicely toned.

As I also said in my previous article, it can be very hard work. There is no easy way or short cut to losing weight and toning up, so this really shouldn’t come as too much of a shock.

I will suggest a programme in a moment that will get you started in circuit training and give you a good solid base level of fitness to build on. After a while, you will probably wish to maybe change things round a bit, use different exercises etc. This is good and will help you stay motivated due to variety which is very important in an exercise programme.

The exercises we are going to use here are the squat, the calf raise, the squat thrust, the press up, the lateral shoulder raise, dumbbell curls, bent over dumbbell rowing, tricep dips and crunches. This may sound like a lot to begin with but don’t worry; we will be starting off gradually on the amount of each exercise done and build up slowly, so it can be done by anyone and not take too much time up.

Before any of the above exercises though, it is important to warm up your muscles. Stretch every muscle of your body gently but thoroughly, until you feel thoroughly warmed up and loose all round.

After the warm up, it is time to begin. First exercise is squat thrusts, this exercise will help you to be warm all over and get your blood pumping, perfect for the next exercise, squats. These are to be done without weights and controlled in speeed, taking 2 seconds up and 4 seconds down. Next is calf raises, done at the same speed as the squats.

Next up is press ups, these can initially be done against a window sill until you build enough strength up to do 10 full press ups on the floor, before moving straight on to bent over dumbbell rowing, making sure of a good stretch at the bottom of the movement.

After these its time for lateral shoulder raises, done again controlled and to the point of the dumbbells being parallel to to floor, then you go to do your dumbbell curls nice and controlled once more, then straight onto tricep dips, after these your whole body will be thoroughly worked out, this will have the effect of toning your whole body and burning fat.

Last but not least are the crunches, just do the same as the rest of the exercises, that is do as many as you can comfortably manage, and in subsequent workouts the idea is to try and do one more repetition of every exercise until you can do 25 of each.

When you reach this level, it is time to move onto the next level, which I will discuss in another article very soon.

www.myFitterU.com – give this weight loss workout a shot and experience the Fitter U circuit training difference. With workouts like these you’ll lose weight faster than ever before!
Video Rating: 4 / 5

Why an MMA Circuit Training Routine is The Key

Article by Paul Duncan

Virtually all top MMA fighters owe their success to having an effective MMA circuit training routine.

Every MMA fighter worth his salt will place huge importance on MMA training circuits. Of course there are other areas of mixed martial arts that are also very important, and cannot be neglected.

Strength training, power training, flexibility training, grappling, technique, boxing, and stamina, all need to be part of an MMA fighters workout. However making all your training into smaller circuits is the daddy of getting to the levels of MMA fitness that are required.

Why an MMA Circuit Training Routine?

Circuit training actually mimics a fight. In the way that it is continuous. You move from one exercise to another without stopping for rest. When you are facing an opponent, the movements are continuous. You will not have a chance of catching a breather while your opponent politely waits for you. If you don’t have the endurance to last the fight, then you will be finished off pretty quickly by your opponent.

MMA circuits allow you to train in a way that increases not only your muscular endurance, but also your stamina. Both which are vital for mixed martial arts fighting. If your stamina and muscular endurance are at a better level than your opponents, then you clearly have a huge advantage, especially in the latter stages of the fight.

Your MMA training circuit can be done with or without weights, but using weights will give your workout more intensity, and that is what you are really after.

Get the weights ready for the exercises that you are doing, and then move from one exercise to another without resting. By the end of your first circuit you will definitely feel it in your body and your lungs. After resting for a short period, repeat the circuit. Once your fitness levels improve, you should attempt to do two circuits back to back.

This type of training can really take its toll on you, but this is what you want to happen, because it prepares you for future battles. Keep in mind that the harder you train, the more prepared you are for an MMA fight.

You can also do circuits for conditioning and cardio work. If you can turn the majority of your MMA training into circuits, you will not believe how quickly you will get stronger, fitter, and more durable.

Rest well and eat well after your MMA circuit training routine and you cannot fail to improve.

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Turbo Jam – What is Turbo Training?

Article by Tiffany Brunskole

You may have seen the infomercial for Turbo Jam or heard about it from a friend and wanted to know exactly what turbo training was and what all the fuss was about the training technique. Fitness expert Chalene Johnson developed Turbo Jam a few years ago after extensive teaching and learning about the fitness world and what worked and what did not. Chalene has been involved in fitness since she was a young girl and her mom taught jazzercise classes. She knows what she is talking about and wanted to help others get the lean and toned body they have dreamed up, which is why she developed Turbo Jam.

A recent study done on Turbo Jam showed that a person could burn up to 700 calories in one of the 45 minute workout sessions. This is more than what has been found to be burned in that amount of time by other cardiovascular exercises such as jogging, biking, and even regular circuit training. When you choose to use the Turbo Jam gloves you can easily increase the burned calories to close to 1,000. So, how exactly does Turbo Jam work and what is turbo training?

Chalene Johnson uses 11 different basic moves in her Turbo Jam workouts called the “elite 11.” The moves were designed by her to engage the abdominals and work the entire body to get a lean and sleek body. They especially target the core muscles through her technique of tilting and tightening the abs in every move you perform. Turbo training involves these 11 moves, which are inspired by martial arts and dance, and taking them to the next level.

During each one of the Turbo Jam workouts, Chalene has added a time that is about 1-2 minutes long in which she turbocharges the workout. This means that she pushes the person to the max to get their heart rate up and pumping for that time. It is the time in the workout that a person is to push themselves to work as hard as possible. This is then followed by a small period of rest (still moving though) and then usually another sequence and the final section of the workout. This little super charge of energy actually benefits the person more than they know. This is what turbo training is all about. That surge in energy triggers your body to release more endorphins and pushes you into a higher fat burning zone. You will continue to burn calories several hours after you finish the Turbo Jam workout.

Turbo training is not complex and can easily be done by beginners. Turbo Jam uses turbo training to give each person a unique workout that is like no other.

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