Top 3 Circuit Training Workout Routines Designed For Mixed Martial Arts

Article by Todd Erwin

MMA fighters look good. They can even look better than some bodybuilders, which is pretty extreme. Not bigger, but better, ripped and with amazing well-rounded strength and conditioning. Circuit training routines are usually credited for those physical features, but you should understand that MMA training involves a lot more than circuit training, and that a circuit training routine will not transform you into an MMA fighter, and probably not even into an MMA fighter look-alike. Not even if it’s a circuit used by Brock Lesnar, or the famous Sean Sherk Caveman training. And if you try to use it too often and without proper supervision, it can lead to overtraining and injuries.

In MMA, circuit training usually complements strength training and specific sports training, coupled with a healthy nutrition and a good amount of rest. You can’t fight in MMA if you don’t follow all of the above, and if you can, you’ll probably enter a losing streak that will end your career before it began.

Another thing is that a circuit training that works for a fighter might work for another one. People have different bodies, different abilities, and respond to stress in a different way. Besides, some of the fighters constantly change their routine in order to keep their body from adapting to it.

MMA fighters don’t usually disclose information regarding their specific training methods, despite all of the above. Even if you see a video of Wanderlei Silva running on a treadmill with a snorkel and then jumping into an ice bath, you don’t know how much time he spends on the treadmill, at what speed, why, how often, and you definitely won’t find out the results of the blood tests that Rafael Alejarra does before and after every workout. If you try to imitate Silva, you’ll probably pass out from the lack of oxygen or worse.

There are, however, a few circuit training routines that famous MMA fighters successfully used, and that can be found.

1. Ryan Bader’s routine is one of the best, and the young undefeated fighter has always been in a terrific shape. He follows a 45-60 minute workout three times a week, changing the exercises each session. A good circuit routine that his conditioning coach, Ryan Johnson, recommends has the following exercises: one arm dumbbell snatch, one-legged squat, side-to-side pull-up, diagonal medicine ball slam, physioball push-up, windmill. All of the exercises should be done without taking any break between them. At the end of every set, rest for 60-90 seconds, and then do it again. You should aim for 3-4 sets, no more than three times a week.

2. Another famous routine belongs to Randy Couture, who does it with a single barbell that he holds in his hands through the entire circuit. The workout has seven exercises, and Randy recommends six sets of each, with one minute breaks between the rounds: bent over rows, upright rows, military presses, good mornings, split squats, squat push presses and stiff-legged dead lifts.

3. Rich Franklyn used to do a circuit routine three times per week, using 10 exercises for each session. Unlike Randy Couture, he uses both free wieghts and machines, and the total workout time does not exceed 45 minutes.

As we were saying at the beginning, if you look for a circuit routine that you can use for your own body, you’re doing something wrong. With only one exercise, you can train your body in a lot of different ways, just by modifying the intensity, duration and the rest period between the sets. But you have to be very careful in doing so, as it is very easy to get it wrong. Begin by knowing your body and how it responds to physical exercise, in order to find exactly what to improve and how.

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Firm Up At Home With These Workout Routines For Women

Article by Russell Strider

Nowadays, lots of women are doing physical exercises to get the ideal body shape. Gyms and various other workout facilities frequently provide unique workout programs that are created for women. Nonetheless, quite often it is not easy to find time and money to exercise in a health club. Either that or else you can’t find any decent health clubs in the area. In the event you find yourself confronting these issues, then it’s probably best if you do workout routines in your own home.

Exercise programs in the home can be just as beneficial and efficient as a gym, particularly if you follow the right workout strategy. Workout routines for women have a tendency to be slightly different compared to the workout regimens of men. That is due to the body differences, exercise objectives, and hormones. Generally, women are satisfied with toned legs and a flat attractive stomach. On the other hand, men like to focus on increasing muscle mass. No matter what your objectives may be, it is critical to have the appropriate exercise gear in your home. Below are effective workout routines for women that can be employed in the home.

To begin with, start warming up. Warming up is essential before you start any strenuous exercises as this helps you avoid muscle strain. So, devote approximately 10 minutes stretching out, doing jumping jacks, and other warm ups. In addition, once you finish a strenuous workout session, warming down is important.

When you’re planning on building muscles and not just get rid of weight, then weight lifting is the most effective method to do that. There are lots of weight training techniques that help to develop muscle mass in the thigh area, which is a common place where fat accumulates for women. Try out standard weights for women, then as soon as you tone and improve your muscles you should move on to more heavy weights. Lunges are great for toning legs and tends to make them considerably stronger.

However, if you are a woman who is working out simply to lose extra weight, then aerobic exercises are ideal for you. Swimming, treadmill workouts, cycling, rowing, jumping rope, and biking are all great cardiovascular exercises which will not only make you shed weight, but can also make you a much healthier person. It is recommended to do aerobic workouts for a minimum of 45 minutes to one hour for 3 to 4 times per week.

If you’d like to obtain a toned and nicely shaped body, then special workout routines for women will be the way to go. Exercising on a regular basis, whether it is lifting weights or dancing, is quite vital for a healthy lifestyle. Also, another simple tip is to eat healthy and obtain plenty of sleep. That will give you much more strength and energy whenever you work out.

5 Day Workout Program Women – Schedule Workout Routines to Lose Weight Safely & Comfortably

5 Day Workout Program Women

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule 5 Day Workout Program Women

The workout schedules which would help you to lose weight safely and comfortably are as follows:

*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out.

It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace. 5 Day Workout Program Women

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Water Aerobics Routines

he water aerobics routine from time to time is at a new health club and the nice thing about it is people do not have to be a member of water aerobic club to take the class. A water aerobic class usually has a huge range of people that attend this workout session. The class has almost as many men as women and most of the people are 40 or over. In water aerobic routine people usually warm-up by walking against the current in the lazy river and then changing directions abruptly,Diagnosis causing to feel like they are walking against a brick wall. If people have ever tried walking against the current when it has momentum, they will find that they do not get very far very quickly. Usually the whole water aerobic routine ends up laughing hysterically, but it is a great warm-up.

Next the instructor of the water aerobic introduces that aerobic portion of the workout. This is where people increase their heart rate to target workout rate. This process usually includes water walking and other exercises that can elevate the heart rate, such as jumping jacks and kicking exercises. Then comes the resistance exercises in water aerobic routine and this is where people work specific muscle groups to build muscle strength. The instructor of water aerobic likes to use swimmers noodles tied in a knot to create resistance as they are dragged through the water. People also use water belts that cause resistance and added weight for strength training. Water aerobics routines are actually the best low impact resistance workouts. Every people can benefit from these water aerobic exercises. Even if people can not swim, they can enjoy exercising in water. People can walk on the spot in waist high water but they must be sure to touch the floor with their whole foot, from heel to toe. Then they should lift their knees up high, rather than forwards and should lift their arms up to the sides to keep balanced. Jogging and sprinting on the spot in chest high water is another step of water aerobic routine. People need to push off with their toes, landing on the balls of their feet. People can use the same arm action as they would do in normal jogging, keeping fingers straight to cut the water. The water aerobic routine ends with a cool down period that involves stretching the muscles and it feels great.Diagnosis The water aerobic routine usually includes music that makes people feel motivated to move. If people have a good instructor, this can be one of the most enjoyable hours of the week. The water aerobic class offers a complete workout for anyone. There are many health clubs that offer complete workouts, making it easy for the busy person on the go to get everything they need out of one class.

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The Best Powerlifting Routines

Article by David LaMartina

If you’re looking to get as strong as possible, or even if you’re using weight training as a means to an end of a great physique, powerlifting training is extremely beneficial. There are tons of weight lifting programs out there, but all of the successful things have one thing in common – they focus on gaining lots of strength! Here is what you should look for in the best powerlifting routines:

1. Focus on the Squat, Bench Press, and Deadlift

If you’ve been in the powerlifting game for long, or even if you’re researched the sport itself, this will be a no-brainer to you. However, it’s surprising how many people (don’t be ashamed if this is you!) are unaware that they should be doing the basic power exercises in their powerlifting routines.

These important exercises are the squat, bench press, and deadlift. Even if you are not training specifically for powerlifting, and many of you probably are not, you should always focus on variations of these movements for maximum muscle growth.

All good powerlifting routines (or bodybuilding routines, for that matter) will have you performing various squats, presses, and deadlifts to build most of your muscle mass. Gaining strength on these basic movements will take you further than any other supposed “bodybuilding” technique when it comes to building lots of muscle mass.

2. Use Many Methods of Weight Lifting

You have probably heard about using low reps, high reps, medium reps, etc. These are often referred to as the different “methods” of weight training. Though people often try to categorize these methods as “powerlifting training” or “bodybuilding training,” successful lifters and physique builders of any type use a combination, not just one.

Using very heavy weights with which you can only perform 1-3 (and sometimes up to 5) reps is referred to as the maximal effort method. This is what most people think of when they think powerlifting routines – heavy weights, very few reps.

Using light or moderate weights for sets of 8, 10, 12, or even more reps is usually referred to as the repetition, or repeated effort method. This is what people traditionally think of as “bodybuilding” training. However, powerlifters, competitive and recreational, use this method to build up their muscle mass, as well.

The third method of importance is called the dynamic effort method. This is when you use a weight that is around 50-60 percent of your max for a given movement and perform sets of 1-3 very fast reps. Though this method can be great for building speed, it is best left to very advanced lifters.

3. Eat to Grow

The most important piece to the muscle-building puzzle is eating. You must eat more food than your body expends each day, so that your body can use the surplus to build NEW muscle tissue, and not just repair what you already have.

Eating enough food is one area in which competitive powerlifters tend to outdo bodybuilders and other fitness enthusiasts. Many trainees, even advanced ones, will often avoid eating enough to gain muscle for fear of fat gain, as well. While this is a legitimate concern, you can’t be worried about it so much that it inhibits your muscle gains.

You should be eating 2 times your bodyweight in protein grams per day (that’s a lot!), as well as enough carbs and fats to supply the additional energy to train and grow. Focus mainly on “clean” sources of food such lean meats, fish, grains, oils, nuts, and produce. However, don’t be afraid to cheat on your diet every once in a while. You’re already going for a calorie surplus, it’s not like a few hundred extra at one meal is really going to hurt you in the long run.

4. Keep Learning More About Powerlifting

To keep getting stronger and gaining muscle, you must always keep learning about powerlifting, strength training, and other aspects of muscle building. Talk to powerlifters and bodybuilders in your area, go to powerlifting meets and bodybuilding competitions, and keep reading everything you can online.

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Forearm, Grip Strength Training, and Hand Strengthening Workout routines

Article by Jacob Blackhite

In my opinion, forearms and hands are some of the most underrated muscles in the body. You won’t actually add mass or help to build good-looking muscles when you do exercises for hand strengthening or forearm and grip strength training, but what you will do is increase your overall functional strength. General forearm strength is required for a number of different lifts. If you’re forearms aren’t strong, they can be a limiting factor. Also, when you begin performing forearm exercises, you may be astonished at how much better you can execute other lifts. In fact, if you were to improve your grip and hand strength, you would see benefits in sports that require grip, such as baseball, football, wrestling and martial arts.

Building strong forearms can help you get stronger at other lifts. If you don’t have the strength to hang onto the weight bar, it’s really hard to do a pull-up or a deadlift successfully. Broadly stated, the forearms tend to get a sufficient amount of work just through exercises involving pulling. However, it can be beneficial to add additional forearm training exercises to your routine.

When performing forearm movements, I typically like groups of ten repetitions. This is one area of strength training that I think benefits from a slight endurance approach. Forearm training is a good starting point for anyone hoping to gain functional strength and improve their ability to perform lifts, but those hoping to go even further should concentrate on hand and grip training.

In my estimation, it is possible to have great forearm strength without hand strength, but impossible to have good hand strength without substantial forearm strength. Grip strength training should help improve both hand strength and forearm strength.

To properly train your hands, you should try to include training for each specific grip type. For pinch grip strength, you can hold a heavy object such as a weight plate (or two weight plates) between your thumb and fingers. You can build supporting grip strength by grasping significantly heavy things, including dumbbells, or by hanging from a chin up bar. You can train your extensors, the muscles responsible for opening your hand, by wrapping rubber bands around your fingers and opening your hand against the tension.

For crushing grip strength, you’ll need hand grippers. You don’t want to use the popular versions that are sold in stores as they won’t give you the workout you need unless you do a whole bunch of reps. You’d get just as good a workout from simply trying to crush a tennis ball. Make sure you go out of your way to find Heavy Grips or Captains of Crush in order to get a truly beneficial strength training workout for your hands. They are products meant for hardcore strength trainers, and you will never lack a challenge, because these grippers offer 350+ lbs of torque resistance. You don’t need me to show you a full routine, just be sure to include a combination of standard squeezes with inverted squeezes and add in negative training exercises that require you to squeeze onto the heavy duty gripper for as long as you are able. Since hands do not require significant recovery time, it is possible to do these routines 4-5 times weekly. However, I typically perform these exercises three days a week.

If you haven’t given forearm, grip strength training, or hand strengthening exercises a try, I’d recommend including a few of the above exercises in your routine. When you improve your hand strength you will see the results in improve functional strength and your ability to effortlessly complete various pulling exercises. If you train effectively, you might even be able to do some of the amazing things that Bruce Lee was able to accomplish. As a beginning point, simply attempt to gain enough strength to haul a 60lb piece of luggage without relying on its wheels.

Resistance Training Workout Routines

Article by Dr. Al Parker

What Is Resistance Training?

Resistance training involves activities that use weights, machines, resistance bands or even body weight to work your muscles properly. It is also known as strength training. This can be extremely helpful in achieving a healthier body. This kind of training we usually associate with athletes who have to build up their bodies to perform better. Most people would think that when resistance training is done, the body will grow bigger. Actually it does not have to. Resistance training is simply about increasing the strength of the body, not always it’s size. Although we traditionally think that strength training traditionally for athletes, it can be use by anyone successfully if done correctly. Reistance training basically strengthens the muscles, and leans the bodies fat stores. It can be used by any age group to acheive specific results.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. However, the easiest and most convienent way to train with resistance for most of us with busy lives is by using resistance bands at home. When the equipment is used, the muscles of the body will be pitted against the resistance. The cells of the body will then adapt to the extra resistance. This will then result to enlarge and increase the strength of each muscle cell to help in the muscle perform contractions more efficiently. Before doing any resistance training, it is,of course, best to consult with a doctor. This goes especially for people who have medical conditions such as heart disease, lung disease diabetes, kidney or liver disease. You should know the proper tools and proper exercises for the needs of your body. Of course, that’s whatwww.plantoberipped.com is here for. We can give you a personalized assessment of what type of resistance training program is right for you.

One of the best things about resistance training is that it can be done with little to no expensive equipement and does not require a large amount of space. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density-

Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, our bone mineral density decreases as the remodeling is not as active anymore. This is especially a problem to post-menopausal women and the elderly, but does begin to happen in the early thirties. Bone mineral density is usually supported by the hormones and stress placed on the bones. To address the problem of not having the hormones and less stress, and to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can put enough stress on the bones to stimulate remodeling and increase bone density.

2. Increase Strength-

In addition to increase in bone density and strength, muscles will grow stronger and become more developed as you progress.

3. Increase the Range of Activities-

When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. An increase in exercise lifts the mood and you will be more interested in life and a more active lifestyle. This will really create a snowball effect on your life and activities.

4. Reduce the Body Fat-

Using and increasing the muscle mass (even a little bit) will increase the energy that is required by your body, even at rest. This also increases the energy needed by your body at during activities. The more muscle, the more energy is needed to be broken down to supply you body to function properly. This translates to more fat calories and fat being burned each minute. Thus with the decrease in body fat, you can expect the tone of the body to improve and you will become leaner….and did I mention sexy??

5. Improve State of the Elders-

For the elderly undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition-

Regular resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Thus, the risk of heart diseases is reduced.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis.

This is the real challenge when it comes to exercise and improving your health is consistency It’s not hard to exercise for 30 minutes, but its difficult to consistently do this 5 days a week for 3 or 4 months. That is why you will need comprehensive plans like www.super-fit.com provides. What is super-fit.com you ask? Well, it’s not yet released, but it is a website that will automate all of your boring fitness tasks. Such as finding new and exciting workouts (even with video download), calculating your calories, and finding tasty recipes.

The best part about this site is that they don’t just give you a list of exercises to do and send you on your way. They provide every aspect of help that is required to get results. Workouts, nutrition, motivation, recipes, peer chatting and forums, and even access to expert advice. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and your health are very easy to improve with the right tools. Don’t work hard, work smart!

metabolicresistancetraining.info Metabolic resistance training is the quickest way to lose body fat and transform your physique. Lose weight and tone your muscles with metabolic training.

Types Of Exercise Routines

By exercise routines we should understand the frequency and the intensity of physical exercises performed over a determined period of time, usually a week. The purpose of the training also shapes the way the workout is carried out; thus, if your goal is weight loss, then, you should practice around 60 minutes for up to six times per week.

However, shorter time intervals also work well, particularly for people who are at the beginning of the fitness training or for those who cannot put up with intense effort: twenty minutes of cardio exercise should do for such conditions. Then, we could also discuss exercise routines from the perspective of diversity: the more versatile the exercises, the fitter you’ll get.

The exercise routines are built in time, and they very much depend on the type of exercises you choose to perform and for what purposes. Although we may refer to them as exercise routines, there will be major differences between the training sessions of a body builder and those of an average person who just wants to stay fit. Therefore, you ought to choose the complexity of the exercises as well as the way to alternate them as part of the training routine so that you do not put too much pressure on the muscles and you achieve your set goals.

People should learn about how to improve exercise routines continuously, either from professional trainers or independently from materials available on the Internet or in magazines. In fact, without alternating exercising and introducing new goals, the heart and muscles condition will stagnate and the health benefits will not be that obvious.

Therefore, you must add something new to the exercise routines or increase the training session duration. If you start with a twenty-minute cardio exercise, three times a week, you can gradually reach sixty-minute exercise routines, six days out of seven.

Exercise routines are created in time and they depend on personal commitment. Thus, without training for a certain period of time, you’ll lose your good shape and have to work back into it. Plus, diet, good sleep, a balanced life style and healthy thinking correspond to the overall well-being. If such factors are not adjusted properly, there will be little or no positive changes in your weight or physical condition. Thus, make sure you burn more than you eat, and you come to replace the fat deposits with a little muscular mass.

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Overlooked Muscle and Strength Workout Routines

Article by Balu Muscle

When talking about building muscle and going to the gym, most of the muscle and strength workout routines people think about are the likes of bench press, exercises with dumbbell, shoulder press etc. But some overseen muscle and strength workout routines are the dip and pull up. With these routines you use your own bodyweight which can be very tough and for some, frightening in the beginning.

When most people start to work on these muscle and strength workout routines they can only do 1 to 2 repetitions, as a large amount of people have never used their bodyweight as a training tool. And most people get discouraged after the first time and this is also why the dip and pull up bar is mostly always available in the gym. But what many people don

Free Workout Routines For Women – More to learn

Article by Robert Fogarty

Losing weight can be difficult for women. Those few extra pounds can be hard on a woman’s emotional state as well as her physical state. Whether you want a beginner, intermediate, or advanced workout you’ll enjoy these free workout routines for women.

Free Workout Routine for Women to Burn Fat

Monday: Combines Cardio and Toning

o Do a 6 minute warm up on the treadmill

o Do a 15 minute jog on the treadmill or outside

o Do a 5 minute cool down

o Do 2 sets bicep curls

o Do 4 sets Dumbbell front raises (view image)

Tuesday: Your Tuesday free workout routines for women is just a brisk 15 min walk

Wednesday: Combines Cardio and Core

o Do a 6 minute warm up

o Do 4 sets Crunches

o Do 2 sets bent knee hip raises

o Do 15 minutes on treadmill or go for a 15 jog

o 5 minute cool down

Thursday: Your Thursday free workout routines for women is just a 30 minutes brisk walk

Friday: Combines cardio and Lower Body

o Do a 6 minute warm up on the treadmill

o Do 2 sets squats

o do 2 sets forward lunges

o Do a 15 minute jogging on treadmill or outside

o Do a 5 minute cool down

Saturday: Your Saturday free workout routines for women is a 30 minutes brisk walk outside or using a treadmill

Sunday: Off

This is just one free workout routine for women. There are all kinds of them available online so you should have no problem finding one that fits your needs. There are different reasons for doing a workout including:

> Getting fit

> Losing weight

> Toning up

> Reducing stress

Any type of workout is great – a sedentary lifestyle is unhealthy and for most part leads to weight gain. As we get a little older those extra pounds are more difficult to lose. Just a simple workout can keep you healthier, younger, and looking your best.

For example, did you know that a 30 minute brisk walk every day can help you shed belly pounds quickly and it can significantly improve your cardio. There’s no memberships, no costs, and all you need is a pair of good runners and the motivation to get off the couch and enjoy the outdoors. Walk around the block, around a park, enjoy some trails, or invest in a treadmill – just walk – it’s all that really matters.

Just as walking is an excellent form of exercise so is jogging. While you may not consider it a workout, it’s really healthy for you. If you alternate jogging with a little bit of strength training you will enjoy the best of both worlds. Free workout routines for women are the best way to get in shape and lose those extra pounds.

Being fit and in shape is important to your overall health. It’s a well-known fact that those who participate in cardio activities and stay in shape have less heart disease, less diabetes, less cancer, and are overall far healthier than those who do not. With free workout routines for women you have no reason not to get healthy!

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